Running Lean with Patrick McGilvray
At some point in your weight loss journey, you will experience a setback. This is normal and nothing to be ashamed of. But most people just do not handle setbacks very well. They get down on …
Continue Reading about 176. Handling Setbacks Like a Badass →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, sports nutritionist, Master life coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 176 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, handling setbacks like a badass. At some point in your weight loss journey, you will experience a setback. This is normal, it’s nothing to be ashamed of, but most people just do not handle setbacks very well.
They get down on themselves, they feel gross feelings like guilt and shame. And most of the time they just give up. Do not do this. Instead, you have to learn how to handle setbacks properly. So in this episode, I’m gonna break it all down for you and explain what to do instead. So you’ll be handling setbacks, like a badass every time they happen.
first, let me ask you something. Can you relate to any of this? Do you struggle to lose weight? Does running more no longer work for you? Are you ready to be done with all the yo-yo dieting? The yo-yo gaining and losing the same way over and over again? Do you want running to be easier again? Do you just want to know what to do and how to do it? And are you ready to get started on your weight loss journey?
If you answered yes to any of the previous statements, then I have just a thing for you. You can join me for a free live training and coaching session called How to start losing weight as a runner, this is going to be held on Wednesday, May 17. And it is going to be live over Zoom.
So you just got to get yourself signed up. Once you do that you’re in and I’ll be there live. And during this call, you’re going to learn why we gain weight, the real reasons why we gain weight and what you can do about it. Why running more is not the answer, the right fuel to use for weight loss and for running. You’re gonna learn nutrition principles to get you started.
So the whole purpose of this is to get you started on your weight loss journey the right way. Okay. And I’ll be answering your questions live. So be sure to show up, bring your questions. If you’ve been thinking about working with me as your coach, join me on this live training and coaching session that is a great opportunity for you to show up, ask questions and kind of get some live coaching from me.
So if you’re ready to get leaner and stronger and become the most badass version of yourself, then you owe it to yourself to attend this free live event. If I didn’t mention that it’s free, there’s nothing you just got to sign up, you know, so I know who’s coming and be able to send emails to you and things like that. So you’ve got nothing to lose except a few extra pounds and everything to gain.
To sign up, just go to runningleancoaching.com/live and you can sign up, right up until the date of the event. I would just encourage you to sign up a little bit sooner so that you can get the reminder emails and make sure you can and you get the links to the meeting and stuff like that. Okay, runningleancoaching.com/live. I hope to see you there. It’s gonna be fun.
Okay, on to this topic today handling setbacks, like a badass. I’ve been thinking about this topic and sharing this topic for a while with you guys. And I’ve had a couple of people experience some setbacks, lately, which is very normal. I want to make that very clear here that, you know, having a setback, you know, you’re going along fine.
Maybe you’re losing some weight, you’re sticking to your plan. And then something happens. Like that’s normal. But a lot of times we don’t, we don’t think it’s normal. And we think that it’s bad for some reason, and we get down on ourselves when this happens.
So a common scenario is you’re on your weight loss journey. You’ve changed your diet, you’re exercising regularly, maybe you join a gym, you’re sticking to the program, losing weight, feeling great, feeling motivated, committed, all of a sudden, though, something happens, something happens and it throws you off your plan.
So you’re no longer sticking with it. You stop eating healthy food, you stop going to the gym, you’re not running, you just want to sit around and watch Netflix all day. Maybe even start gaining some weight. And you just feel like guilt and shame and disgust and you’re disgusted with yourself and oh my gosh, this sounds terrible. Right?
And you might be thinking I’m being a little overly dramatic here. Or is this just a little glimpse into reality? Because I can describe this scenario so well, because I’ve lived it. I’ve been there. I’ve lived this over and over again. I’ve had many setbacks in a lot of different areas of my life. And I know how much it sucks. And I know how hard it is. And I also know that the traditional ways that people talk about this stuff isn’t super helpful.
So what I’m going to share with you today is a little bit of a different take on some of this. And you have to understand, the first thing you have to understand here is that, you know, setbacks are normal, and we should expect them and nobody’s going to get through life without having any kind of setback. So as soon as we start accepting that things are gonna get a little bit easier for you.
But you just have to know that it is part of the deal. It just is. All right. And I think that one of the big problems is that there are a lot of messages that we get from outside. A lot of external messages that we get that tell us that, like, it should be easy. That’s the first message I want to kind of address here that most experts and coaches out there who are talking about diet and nutrition, they will tell you, well, here’s what you do, stop eating sugar. And I say this all the time, too, right?
I tell people this all the time, stop eating sugar, stay away from processed food, stick to eating, you know, whole food, real food, right? This, this is something we can all agree that’s, that’s probably pretty beneficial for you and works for most people. And then if you know what to do, like, that’s all you need. And I think the underlying message there is that it’s so easy. All you need to know is what to do.
But I have to tell you something, it is never that easy. If it were that easy, no one would ever experience any kind of failure or setback, I wouldn’t have a job if it was that easy. If I could just tell you what to do, I would just do that. I would just tell you, here’s what you do, here’s the 10 things you’re going to do. And everything will work perfectly for you. It does not work that way.
This whole idea that it should be easy, it’s very misleading. Because people think that, you know, if you just tell people what to do, then they’ll just do it. And if people aren’t talking about the fact that you fail, and that there are setbacks, and that they’re expected. If people aren’t talking about that, then it just must be easy for everybody else, except for me.
So this is a real tricky little place to be because you might be thinking that you’re the only one that’s having a hard time with this. And then everybody else finds this to be easy. But for you it’s hard. Right? But I have to tell you this, it is hard. This stuff is not easy. Right? It is supposed to be hard.
And I know this not just from my own experience, because I have experienced many, many challenging times trying to stick with my weight loss plan my, you know, exercise plan, my overall mental health and fitness plan. And I know from years of experience working with literally hundreds of runners, that this stuff that we do, it is not easy. It is hard, it can be challenging. It can really suck sometimes.
Success is never a linear path. It’s always kind of wonky. And that’s okay. It’s okay. I talk about embracing the suck all the time. Like just lean into that discomfort, right? This means that it will be hard. It is not easy. It’s not supposed to be easy. It’s supposed to be hard. And if you have it in your mind that it’s supposed to be easy, but for you it’s not, that’s going to feel terrible.
I was talking to a client recently who told me, you know, early on the process she was like super committed, ready to go. She was all in and you know, we talked about hey, you know at times this is going to be hard. You’ve got to be willing to, you know, embrace the suck times. It’s gonna be hard, expect to be hard.
She’s like, yeah, I got this. I know it’s gonna be hard. I’m ready for it, bring it on. And then after a month or two something happened with work. She kind of went off the plan. And getting back on track was really, really hard. She found it very, very hard to get back on the plane. And I remember being on a call with her and she said she was like experiencing all this guilt and shame and just couldn’t get her mojo back and, and it was really hard.
And I said, yeah, remember back when I said, this was going to be hard and you need to embrace the suck? Well, this is what I’m talking about. This is what hard feels like she was like, oh, wow, that’s cool. Like, it just clicked for her. That like, for some reason, even though going into it, intellectually, she knew, oh, this is supposed to be hard, it’s gonna be hard. It’s gonna be hard.
But then when you’re actually in it, and it gets hard, and you’re like, oh, it shouldn’t be this way. It should be easy. It’s not easy. And this is what hard feels like. So stop thinking it’s supposed to be easy. It’s not. And it’s not just you, it gets hard for everybody at some point. Expect it to be hard, because it will be.
And then when it does get hard, and it’s like, oh, this is very challenging right now, you can gently remind yourself, oh, yeah, this is what hard feels like. So that first message that I think we get from a lot of people out there, a lot on social media, other coaches, nutrition experts, dieticians, whatever. There’s this underlying sort of presupposition that it should be easy, and it’s not easy. It is hard. Okay. So first accept that.
The second thing is that we just shouldn’t have setbacks like we should, you should just do it perfectly. This is a message that I think we get from the outside world at times, but more often, internally. That you should be able to do this perfectly, and you should never fail. And that was always me. This internal dialogue always tells me that I am different. I don’t fail, I do things perfectly. And I shouldn’t have failures. I shouldn’t have setbacks.
This is a problem. Because here’s why. When you do experience a setback, and you will, you feel like you shouldn’t be experiencing that setback. And this is something that I call fighting against what is. You are fighting against the way things are. You are so keen on being perfect, that when things go awry, and they always do – you think well, it shouldn’t be this way. This is not the way it’s supposed to be.
But this causes a lot of suffering. This thing of where you’re like this, things should be different. As soon as you start thinking things should be different, you start suffering. That’s it. Most human suffering is due to this to us wanting things to be different, but they aren’t. Most human suffering is just us fighting against what is. And we do it all the freaking time.
When we refuse to accept that things are the way they are. When we refuse to accept the way things are we suffer, we experience inner turmoil that doesn’t change the way things are. We just experienced all kinds of inner suffering. So the way through this is to learn what I call radical acceptance. That means accepting the way things are. Accepting reality, just as it is. No judgments, no criticisms, no thinking and wishing things were different.
Practicing radical acceptance in every aspect of your life, if you do this, you will stop your own internal suffering. Everything will still be the way it is. But your inner turmoil disappears because you’re accepting of the way things are. Does that make sense? I hope that makes sense. You’ll know that things are the way they’re supposed to be because that’s the way they are.
It’s funny because we will do something, we will experience something and look back on it and go well, that shouldn’t have gone that way. And I always say well, you know, it was supposed to go that way because that’s the way it happened. That’s the way it happened. It was supposed to be that way because that’s the way it happened. As soon as you just accept all of this, everything gets easier. You’re no longer fighting against everything. So practice radical acceptance.
This does not mean you don’t work to improve things, or change or learn from your mistakes. Of course not. We always want to be learning and growing and evolving and becoming more, you can still accept everything just as it is and work to change. This is a very, very, very key distinction here.
Accepting the way things are does not mean that we are passive, that does not mean that we accept, well, I’m just going to like, gain two pounds a week for the rest of my life until I blow up and die. Like, no, it doesn’t have to be that way.
You can work to change, while accepting the way things are. This kind of a radical concept, right? Most people do not do this. And most people suffer through everything in their life. Setbacks are to be expected. As soon as you accept this fact, it’s going to make a big difference for you.
And I think the third message we get around experiencing setbacks is that see, we often get emotional about this stuff. And there’s this underlying message out there, that we shouldn’t get emotional. That we just shouldn’t be emotional people, especially guys.
This is a sneaky one, because it’s not something that’s often you know, actually said out loud. But I think there’s an underlying vibe that we just shouldn’t be emotional, shouldn’t show our feelings, shouldn’t feel our feelings, just get over it and move on. And especially in the health and fitness community, there’s a lot of, you know, macho bravado out there.
And I think there’s a place for that. And I kind of like some of that at times. But other times I’m like, you know, it’s okay, that as men, especially, that we can just, we do have feelings, we do have emotions, and it’s okay to experience that stuff. It’s okay to have those emotions and feelings.
Listen, we are human beings. Every human being has emotions, we are emotional animals. It’s what makes us awesome, what makes us human. There’s no other animals on the planet that experience the vast array of in depth emotions that we do.
There are animals that experience emotions, they’ve shown this before, but not the way that we do. It’s not to the extent that we do. So having emotions is normal. It’s a part of being human. So that’s cool. Being emotional, having emotions is not the problem. We get into trouble when we allow our emotions to dictate our behavior. That’s when we run into problems.
So, for example, you experience some kind of setback, like you have a big change at work, and you got all this new work to do. And maybe they let a couple people go, you’ve got to take over their responsibilities. It’s a lot of work that you have to do now, a lot of internal stress. So your goal now becomes just I gotta get rid of this stress as fast as possible. So how do you do that?
Well, how have you always gotten rid of stress? Eat, drink, binge watch your favorite shows on Netflix, sleep in, skip your workouts, do whatever feels good. Because that’s going to make you feel better, right? That’s going to remove the stress right now.
It doesn’t work and we know that, but we have the setbacks and then we allow the emotions of that experience to drive our behavior. When you allow this to happen, you are no longer in control. Your emotions have taken the wheel and they are driving the bus. Okay? We cannot allow our emotions to be in charge. We cannot allow our emotions to dictate our behavior. And this will also happen when we experience a setback and then we beat ourselves up about it. ‘I’m worthless. I can’t stick to my plan. I’m a failure. I suck at this. I’ll never lose weight. I’m ashamed of myself. I’m a piece of crap.’
This is like self flagellation, right? And it sends you spiraling downward into the abyss of negative emotions. And again, how do you mitigate that? Will you turn to food and drink and Netflix and whatever to suit yourself and feel better. Even though you know, this is not a long term solution, you’re chasing immediate pleasure in the midst of pain because it just feels good. You just want to feel good.
And you end up sacrificing your long term goals for a little bit of short term pleasure. So the big problem here isn’t being emotional. The big problem isn’t having emotions, that’s normal. We’re human, we should have emotions, we should experience our emotions. The problem is when we allow our emotions to drive our behavior.
So you have to allow yourself to experience those emotions without trying to make them go away. You have to allow yourself to be emotional and experience an emotion. Process that emotion, feel your feelings, allow the emotions to move through you, without doing anything, to numb yourself or to, to feel different; just feel bad.
That is a crazy concept right there. Most people do not want to feel bad. People do not want to do this because it does feel terrible. It’s supposed to feel terrible, though they are negative emotions by default. They are negative feelings. It feels negative, it feels terrible. But what if you just could experience these emotions and not do anything about it? Ah, this is how you become an emotional badass right here.
Oh, I’m willing to experience that emotion. I’m willing to experience some guilt, or shame or feeling like crap. I’m willing to experience all that stuff. If you get good at that, there’s nothing you can’t accomplish. So feel the emotion, allow it to be there, do nothing. Don’t try to numb it. Don’t try to make it go away. Just feel it, it will eventually fade and go away.
Think about the times you’ve been in emotional distress. And you’ve just felt so terrible. You can look back on those moments and say like, oh, yeah, that was like, a few hours, a few minutes a day, whatever. Depends on the type of emotion we’re talking about here and the intensity of it right? Most of the time, though, it always passes, it eventually goes away. You can choose to just experience it and feel it and process it. Or you can just numb yourself to that stuff. Don’t do that though.
Become an emotional badass. Instead practice this. This is something you do have to practice. It is not easy. It’s not for the timid. Okay, so, setbacks, they are inevitable. They are part of the process of growth and change and evolving and becoming more. Handling setbacks like a badass means knowing that your journey will be hard. And you keep continuing on anyway, you just keep going anyway.
It means accepting that everything that happens is as it should be. And then you can work to change when necessary, but accepting everything as is because that’s the way it’s supposed to be. And then allowing your emotions to be there without trying to numb them or push them away. And without letting them drive your behavior. This is how you handle setbacks, like a total badass.
If you want to learn more about getting started on your weight loss journey, join me for that free live training and coaching session called How To Start Losing Weight As A Runner on Wednesday, May 17. I’ll be going live to show you how to get started on your weight loss journey the right way. I’ll be answering your questions live. So be sure to show up. Bring your questions and get a little coaching, cool. Go to runningleancoaching.com/live to sign up. That’s all I got for you today. Love you all, keep on Running Lean and I will talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called Running Lean For Life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
There’s a real crisis happening in our world today, one that’s been decades in the making. And I find it somewhat disturbing that no one is really talking about it. It’s not making the …
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 175 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners. And today, the comfort crisis. There’s a real crisis happening in our world today. One that’s been decades, centuries in the making.
And I find it somewhat disturbing that no one is really talking about this. It’s not making the headlines, it’s not in the news. And it doesn’t come up on our social media feeds. Well, it comes up in my social media feed, but probably not yours. But if left unchecked, if we allow this crisis to continue as is it could lead to the end of human life, at least as we know it today.
And you might be thinking I’m being a little overly dramatic here. But I promise you that I am not. In this episode of the podcast, I’m talking about the comfort crisis, and how our insatiable quest for comfort might just lead to our downfall.
But first, if you’ve been thinking about improving your diet, dialing in your nutrition plan and or losing weight, then I’ve got the perfect thing to get you started. I’m doing a free live training and coaching event. It’s called How To Start Losing Weight As A Runner. It’s going to be on May 17.
And in this live event, which I don’t do very often, by the way, but in this live event, I’m going to show you how to get started on your weight loss journey the right way. I’m going to talk about which foods to eat, which to avoid, what fuel to use if you want to lose weight and improve your running performance. How to create the right mindset to help you stay motivated so you stick with the plan, and tons tons more.
Also I am going to be answering your questions live. So be sure to show up on the live call. It’s going to be done over Zoom, and bring your questions. If you’ve been thinking about working with me, if you’ve been thinking about joining the coaching project, this is an awesome opportunity to show up, ask questions and see what coaching is all about.
You actually get some live coaching from me during this event. So if you’re ready to get leaner and stronger, and become the most badass version of yourself, then you owe it to yourself to attend this live event. You have nothing to lose, except maybe a few extra pounds, and you really have everything to gain. To sign up, just go to runningleancoaching.com/live.
All right, so let’s talk about the comfort crisis. So throughout human history, we have evolved as a species seeking comfort. We’ve always done this and it’s been a good thing. You know, seeking comfort seeking shelter from the freezing cold helped us to survive. You know, seeking foods that gave us a lot of calories, things like honey and berries helped us to survive the droughts and things when we didn’t have a lot of food available to us.
You know, putting on clothing and then learning how to like domesticate horses so that you know travel can be easier. All the things that we’ve done over the millennia to seek comfort have been mainly in the vein of comfort, safety, survival, really. So it’s kept us alive. Our seeking of comfort has kept us alive and thriving for millennia.
So we are creatures who naturally seek comfort, we’re really good at seeking comfort. And we’re constantly doing it. We’re constantly changing how we do things, especially now in the developed world, you know, to where we are experiencing so much comfort that we avoid any type of discomfort whatsoever.
Today, like most developed countries anyway, we don’t face any of the same hardships that we used to have to face back in the day, you know and we think that it’s evolution, and that it’s a good thing, you know, to always seek comfort. But I think that this might be wrong. I think that this might be something that is not causing us to thrive anymore.
I think the amount of attention and the amount of priority that we put on comfort today is actually causing our demise. It’s causing us to devolve. You know? Here’s something interesting. I came up across here back in the early or late 80s, early 90s, scientists built this research facility in Arizona, it’s called Biosphere Two.
And the biosphere was a controlled environment, it was an enclosed environment, think about it, like a big bubble city, so to speak, right? Wasn’t that big, but pretty big. So it was a closed ecological system. And it was used to kind of see like, okay, what if we build something like this on Mars, or on the moon or something, would we be able to live in here?
You know, and it had different biomes, you know, to let nature sort of happen and it had like rainforests and oceans and wetlands and desert and had people living in there, things like that, right. But something really fascinating happened.
So they had planted these trees there. And they found that with the right conditions, you know, soil and water and light and things like that, these trees would grow very quickly. But then before they could mature before they could, you know, become mature trees that could reproduce and, you know, produce more trees, the trees would all flop over. And they couldn’t understand why.
And they did all these experiments. And they were looking at the soil and looking at the structure of the trees themselves, and the root systems and all these things. And they found out that the reason the trees could not survive, and they just kept flopping over, is because there was no wind in the biosphere.
Trees need stress to survive, and to thrive, they can’t grow without it. Trees need to experience, you know, wind and that wind pushing on them. Discomfort, if you will, causes them to adapt and to grow stronger. And as a tree is growing and as it experiences more and more high winds and storms and you know, thunderstorms and hurricanes or whatever, these trees become stronger and stronger and stronger over time.
But without any wind without any adversity. Without any discomfort. The trees just flop over. And I bring this up because I think we’re doing the same thing to humans today. If we shelter ourselves from everything uncomfortable, what do we become? We’re becoming floppy trees. We can’t handle stress. We eat our feelings and become obese, we end up dying early. Because we’re not willing to be uncomfortable. We’re just choosing comfort over longevity.
Today’s children are the first generation in human history that has the same or lower life span than their parents. Meaning that this is the first time in the history of humans that our children are going to live as long or not as long as us. Why is this? And one of the big drivers of this is obesity.
It’s one of the biggest drivers of that lowering of the lifespan, as people are, you know, as the generations go on here. So this is not a good sign. This is a sign that if we keep going in this direction, what’s going to happen? You know, the average human lifespan can start to actually devolve and start going down. You know, I think right now, the average lifespan is something like 78 years old. But if we keep going in this direction, where’s it going to be? 60, 50, 40? I don’t know.
So just understand that this isn’t just some arbitrary idea I’m talking about here. This is like we’ve just become so comfortable. We’re always seeking comfort especially in the form of food, right? That it could lead to our demise.
And I talk a lot about leaning into discomfort here on the podcast and with my clients. I talk about embracing the suck, right? But are you doing it? Are you leaning into discomfort? Are you embracing the suck on a regular basis? I think for most of us, the opposite is probably true. Embracing comfort, embracing what’s easy. And I think we’re all really good at that. We’ve all become really, really good at that, too good.
In fact, I was watching Wall-e recently, the movie, the Disney movie, Wall-e, about the little robot that collects trash. And if you’re not familiar with the movie, I’m gonna probably do a terrible job of recapping it for you. But basically, the Earth has been uninhabited for 700 years. And this takes place like 800 years in the future or something like that.
And the Earth has been destroyed by too much garbage. No plants grow anymore. And all the humans have left the earth. And they’re all living on a giant space cruise ship, right. And over the last 700 years, they’ve had to do nothing themselves. All these people, all these humans on this giant cruise ship. They don’t have to walk.
First of all, they get carted around on these moveable chairs everywhere. So they’re sitting in these lounge chairs all the time. They don’t have to eat food, like with a knife and fork, everything is just like a smoothie, basically that they drink. Anytime I see somebody eating, drinking a smoothie, like with a straw, I’m like, oh, Wall-e, be careful. They’re all morbidly obese.
You know, they just, they’re just staring at screens the whole time. Everybody has their own individual screen, they’re sitting out, like by the pool, there’s thousands of these people that are all in these lounge chairs, drinking their smoothies, sitting by the pool, but they’re all staring at these little screens. Nobody’s even really talking to each other or anything like that, right.
And I see that scene and I kind of like I’m a little scared that we’re heading in that direction. Everything we do that we continually do to make our lives more and more comfortable moves us a little bit closer to a Wally reality in the future.
Think about all the ways that we choose comfort these days. Like we don’t have to hunt our own food anymore, right? We’ve done away with that a long time ago. In fact, we started growing our own food, we started becoming farmers and we would grow our own food, don’t even have to do that anymore. We can just go to the grocery store and buy all that stuff.
In fact, we don’t even have to do that anymore. We can just hit up Instacart and have all that stuff delivered right to your door. Right? In fact, you don’t even have to go to a restaurant to eat anymore. You can just have all that stuff delivered to your door, Uber Eats or whatever. You can do all your shopping from the couch.
And I ordered some protein powder the other day and an option was like same day delivery. Like I ordered it on Amazon and it was delivered here in like two hours. How is that even possible? I mean, I kind of know how it’s possible. But it’s kind of crazy, right? That’s where we are today.
Some years ago, this is like when Amazon had just started to get pretty ubiquitous and pretty huge, right? Some guy did this experiment where he lived for a year in his own house. Like without leaving his house, never went outside. He worked from home. He had all his food delivered, all his groceries delivered to him. Pretty much used Amazon for everything.
And I don’t know that he like worked out at all because you could have a treadmill and weights and stuff like that. I don’t know if he did that or not. I tried to look up some info on this guy and I couldn’t really find anything about it. I don’t think it was that big of a deal at the time.
But I just remember reading about this guy. And at the end of the year like he did it. He spent the whole year inside his house and ordered everything and just was like watching Netflix all the time or whatever. And at the end of the year he finally came out of his house and he was not happy. I think he was like overweight and out of shape and just like miserable.
But it’s like that’s the Wall-e cruise ship right there, that guy basically just did it, you know, for a year, it’s crazy. Other ways we choose comfort, like we don’t even have to walk anywhere anymore. I don’t know about where you guys live. But here in Cincinnati where I live, you know, I live in an urban area near downtown Cincinnati.
And when I go for a walk or go for a run through downtown, I have to like swerve around all the Bird scooters and Lime scooters. And if you guys have those where you are basically a scooter that you can rent and you can just hop on and zip around wherever you need to go. You don’t have to walk down the street. Oh, it was too far to walk, you know, two blocks, I’m just going to jump on this Lime scooter and just, you know, zip myself down the street.
Now I have considered using those especially after a long run and I have to run uphill on the way home. I’m like, I could just jump on this scooter right here. No, I don’t do that. What about those scooters at the grocery store? For people who you know are maybe a little more immobile or obese or you know, have injury or illness or whatever. 10, 20, 30 years ago, were those a thing? I don’t remember ever seeing those back in the day. And now there’s like, instead of being one at a store, there might be 10 or 12 or more, you know, it’s crazy.
We don’t even have to leave our couch like everything. We want all the streaming options that we want Netflix, HBO, Hulu, Disney, Apple, Amazon, all this stuff. They’re there, everything you want is there, you don’t have to leave the couch, everything you want, is just right in front of you on this big screen where you can just sit on your couch and you don’t have to like go interact with any humans.
In fact, we’ve made interacting with humans, something we don’t even have to do anymore. We just interact on social media. Instead just stare at your phone, just look at your phone, keep looking down at your phone all day. I see people in their cars who’re driving and they stop at a red light. As soon as they stopped their car, they pick up their phone and they’re scrolling and they’re seeing who liked my post, who texted me, there’s a funny cat video, whatever.
We can’t even interact with each other anymore. Most of us sit all day, which is so bad for you. And I’m guilty of this too. I sit for pretty long stretches of time during the day when I’m doing coaching calls and things like that. I have a standing desk that moves up and down like it, it can be a set standing or sitting desk. I’m actually standing right now to record this. But I’m guilty of sitting a lot as well.
But we don’t have to do manual labor. We have jobs where you know, we sit all day indoors. We never have to experience temperature changes, hot or cold, because we go from our temperature controlled house to our temperature controlled car to our temperature controlled office.
In fact, you can like lot of people can open up an app on their phone and turn on their car heat ahead of time. So you don’t even have to let your car warm up. You could just like soon as you get in your car, it’s already warm for you. There’s fast food, there’s escalators, they’re self driving cars, you don’t have to drive anymore.
There’s liposuction, like why change your habits and actually burn fat when you can just get it sucked out to you and just keep up with your terrible eating habits? All these things are, you know considered innovations, technological advances. And they’re all providing us with more comfort and more comfortable life but at what cost? What’s going to be the end result if we keep going down this path? The Wall-e cruise ship is what you want.
And listen, like I used to be someone who was always looking for comfort, like I drank alcohol all the time, smoked cigarettes, ate whatever I felt like eating. And honestly, it affected me negatively, profoundly negatively. I became really overweight. I was sick all the time. I was miserable. I could not handle stress at any time. I became one of those trees in the biosphere. I just flopped over under my own weight. I couldn’t hold myself up. No muscle mass. I wasn’t strong. I couldn’t run, couldn’t do anything.
And so I’ve chosen to choose or I’ve chosen to live my life in a different way now. I don’t do that anymore. I don’t seek comfort constantly. I mean, there’s things I do enjoy, like sleeping in a bed. I don’t need to sleep on a rock. You know, I like temperature controlled atmospheres, like that stuff’s okay.
But there’s a lot of times in my life where I choose discomfort on purpose. So I don’t end up like one of the people on the Wall-e cruise ship. And I want you to ask yourself this. Honestly, be honest about this. Who am I becoming? And I want you to play it out, roll the tape forward. What happens to you if you keep going down your current path? A floppy tree, a Wall-e cruise ship passenger? Who am I becoming? Ask yourself this and be honest.
And is that what you really want for yourself? If so, great. No problem. No judgment, no criticism, no pressure to change at all. Just do you. That’s all good. But be honest. If that’s not what you want, then what are you doing about it? What are you doing today? How can you lean into discomfort today? How can you embrace the suck today?
You’ve probably heard the saying do something every day that scares you. I like to say it, it’s a good one. It helps you to, you know, think like, oh, I gotta get out of my comfort zone. Because if I do something that scares me, that means I’m doing something that’s uncomfortable.
One of our mantras at the gym is this: do something every day that hurts. Every day experience some pain. If you’re not experiencing pain every day, you’re doing it wrong. When I go to the gym, I work out, I work out hard. It hurts. I work out until it hurts. But this is how you get stronger. This is how you grow muscle. You work out until it hurts. Your body adapts. And then you do it again. This is how you grow. You don’t grow by sitting around staring at a screen all day.
Now, if you’re listening to this, and you’re a runner, you know what I’m talking about when I say you got to embrace the suck. Because you know what? Running is hard. Running is hard and you show up and you do it anyway, you train for that 5k or that half marathon or that marathon. And you know how hard that work is.
This weekend I’m running my 10th Flying Pig marathon. That is our flagship race every year here in Cincinnati. Such a fun event if you ever get a chance to do the Flying Pig, do it. It’s a hard race. Hilly the first eight miles, pretty hilly. But it’s fun, super fun event. So I’m running my 10th one this weekend. Super fun. And the forecast calls for pain. That’s like something Mr. T would say right. And if you don’t know who Mr. T is, I’m sorry, I apologize for that. But Google it.
I’ve never run a marathon where there wasn’t pain involved at some point. Sometimes it’s mile 21. Sometimes it’s mile 15. Sometimes it’s mile 8, whatever. And one of the keys to being successful at running a marathon, especially if you want to run like a PR or qualify for Boston, if you want to run a fast marathon is being able to endure pain, being able to endure discomfort for a long period of time. And by a long period of time, I mean, like an hour or two or whatever, right. So I’m looking forward to this painful race this weekend. I know it’s temporary. I’ve done this before.
I’m not trying to PR this one. I’m not trying to qualify for Boston or anything like that. But I do know that every time I’ve run a marathon I’ve been like this pretty much sucks at some point. But I do it because it’s important to me. I do it because this is how I continue to grow. So here’s another question I want you to ask yourself, what am I going to do today that hurts? How can I experience some pain today? How can I experience some discomfort today?
Now I don’t mean to sit on a tack or like put your hand on the stove or anything like that, right? But what can you do to avoid the crisis of comfort today? What about your diet? How are you using comfort as a means of determining what you eat or when you eat or how much you eat or whatever.
I cannot tell you how many people would lose so much weight if they were willing to experience discomfort but they just won’t do it. They’re not willing to do it, they would rather be comfortable than get lean. They’d rather be comfortable and get strong, because lifting weights is uncomfortable. And I get it. Changing your eating habits is hard.
You’ve trained yourself over the decades to eat certain foods at certain times in certain ways, and to eat your feelings and all this stuff. And to change those ingrained habits means that you will be uncomfortable, you will experience discomfort. And nobody wants to do that.
Everybody wants the results. Nobody wants to do the work. Everybody wants to get leaner. Nobody wants to experience the discomfort. But the cost of success is discomfort. That’s it. Discomfort is the price you pay. If you want to change your habits, and you want to lose weight, if you’re willing to get uncomfortable, you will be successful. Period. But so many people are unwilling to do this.
They say they’re willing, I might be talking to them on a call. And they’re like, oh, yeah, Patrick, I got this, I’m willing to be uncomfortable. I’m willing to do this. You might be thinking right now, while you’re listening to this podcast, you might be saying this to yourself, like, I’m ready to be uncomfortable.
But then I promise you when your partner brings home a pizza and you smell it, and your desire goes through the roof, you start salivating? How about then? Are you going to be willing to experience the discomfort then? Because that’s when it matters. That’s when it actually happens. That is the work. Not while you’re out running and listening to this podcast, that’s great. But like, you got to sit there in that moment when you want the pizza, and you’re and you’re not going to eat the pizza and it’s uncomfortable. And you want nothing more than to just eat the pizza. And you don’t. That’s discomfort.
That’s what I’m talking about. If you’re willing to give up comfort, you can become anything you want. Are you willing to give up comfort to become your most badass self? It’s a good question. Think about that. Think about who you could become if you’re willing to embrace the suck more often? What would that look like for you? How much weight could you lose? How much healthier could you be?
How would your quality of life improve? Because to continue down the path of comfort, always seeking comfort, more and more and more comfort. That’s not working for you. I know because I’ve been there. It doesn’t work. You think you’re playing it safe, but you’re really destroying yourself.
The older you get, the weaker and more fragile you become. You become weak, your muscles atrophy, you become overweight, can’t pick up your grandkids, you can’t run in the falling down, you break a hip because your bones are so brittle. Now you can’t even get out of bed. And this scenario is not made up. It’s actually so common that it’s probably the leading, I believe it is the leading cause of death and the older and the elderly.
And it’s happening more and more as the baby boomers are getting older and needing more care and things like that. And it scares the crap out of me actually. And it should scare the crap out of you, too. I do not want that for myself. I do not want to be bed bound in my 70s or 80s or 90s. You know, I don’t want to be one of those passengers on the Wall-e cruise ship. I want to stay strong and lean and fit and athletic.
I want to have strong bones. I want to be able to lift weights and run until I’m 100. And the way I’m gonna get there is that I’m going to avoid comfort. Most of the time, I’m going to do something hard, something that hurts something uncomfortable every single day. And I’m going to do everything in my power to avoid the comfort crisis. Now, how about you, are you willing to do this with me?
Let’s do it. Alright, that’s all I got for you. Remember, join me for a free live training and coaching session called How To Start Losing Weight As A Runner. This is going to be on Wednesday, May 17, 2023. You know I’m going live. I’m going to show you how to get started the right way on your weight loss journey, I’ll be answering your questions live. So show up, bring your questions, you’ll get them answered, then you can get some coaching from me. Just go to runningleancoaching.com/live to sign up. That’s all I got. Love you all, keep on Running Lean, and I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called Running Lean For Life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
Most people think that losing weight equals suffering. If you want to lose weight you have to stop eating all “delicious” foods forever and you will suffer every single day. They use words like …
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 172 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, can losing weight be fun? So most people think that losing weight equals suffering. If you want to lose weight, you have to stop eating all the quote-unquote delicious foods forever. And you’re basically going to suffer every single day.
They use words like suffering and struggling and deprivation and starvation and white knuckling it. And I don’t know about you, but all of this sounds pretty terrible to me. If this is what you think losing weight looks like, if you’re suffering every day trying to lose weight, you are doing it wrong. Today, I’m digging into this concept of making healthy eating and losing weight fun.
Can losing weight be fun? Armed with the right mindset, I think it can absolutely be fun. But first, it’s been drilled into our heads that if you’re a runner, you have to eat carbs, lots and lots of carbs. The truth is, though, in two and a half million years of human evolution, we’ve never relied solely on carbs to run long distances, we just never have.
We burn fat, lots of fat, the idea of not using gels, and goos and stuff to run – this isn’t crazy. This isn’t some new fringe concept. It’s actually baked into our DNA. Humans are naturally excellent fat burners. But we’ve gotten far away from that in the last few decades. When you adapt to burning fat for fuel, you will have all the energy you need for running your own stored body fat, right?
We’re not talking about eating bacon and lard or whatever this is like your own stored body fat becomes your fuel source. Plus, if you want to lose weight, what do you have to do? You’ve got to burn fat, you’ve got to burn that stored body fat. So this whole concept of that adaptation, it’s a beautiful thing all the way around.
You really don’t need to eat a ton of carbs to run, you can eat some, that’s fine. You can become fat adapted, though and start using your own body fat as fuel. When you get fat adapted, you’ll never run out of fuel, you’ll be able to run basically all day, and you lose weight in the process. It’s a win win-win.
Learn more about my unique approach to weight loss for runners and join the Coaching Project. Just go to runningleancoaching.com/join to learn more. Okay, I mentioned something in last week’s podcast, or maybe it was a couple weeks ago about creating habits and trying to make things fun. And I just sort of touched on this idea of, you know, changing your habits eating healthy and how it can be fun.
And I got some questions about that. So I’m like, you know what, I need to just address this today. Because I think there’s this concept that when you change your diet, and when you start exercising, if you want to lose weight, like it’s just not going to be fun. Like you have to suffer your way through this whole process. I think most people believe that if you want to lose weight, you have to suffer. It has to be about suffering and struggling and excessive hunger and deprivation and white knuckling it. And this all sounds like super terrible, right?
The problem with this thinking, if you believe that in order to lose weight, you’re going to have to suffer for the rest of your life, that is absolutely not sustainable. There’s no way you can maintain that level of suffering forever. And so a lot of people believe this. They believe that losing weight equals suffering forever, never going to eat good food again. Got to eat bland, cardboard tasting stuff for the rest of my life. I’m going to be freaking out and feeling deprived every time I’m around some sort of quote-unquote delicious food. Like I just there’s no way I can deal with that. And so they just quit. There’s like, there’s no way I can do that for the rest of my life.
And many of you listening to this right now I know that you are good at suffering already. Like you’re a runner, like you’ve probably run marathons or ultra marathons or half marathons or whatever. Just training for an event like that and training for a marathon requires a lot of suffering.
Like you, there’s months of suffering, I gotta get up early. And it’s cold in the wintertime and like, you know, go run in the rain and run the snow and the ice and the wind and push yourself through the miles and you know that hurts. PR during a marathon is painful, there is pain involved in improving your time.
Every time you want to run a marathon, qualify for Boston, whatever that looks like for you. There’s pain involved, there’s suffering involved, not just in the race itself, but in the months of training that lead up to them. So we are good as runners, we are good at suffering, we can do that. We know what that looks like.
And I’ve suffered so much doing hard races. I have never run a marathon that at some point I didn’t say, ‘why do I even do this, this sucks so bad right now.’ And I remember running my 100 miler, and that’s a whole new level of pain and suffering, my friends, I’m just going to tell you right now, that this is something that I haven’t done again, since because there’s so much pain and suffering involved with that is like 28 hours of pain and suffering involved with that, right?
So runners, we can endure a lot of pain and suffering, we can deal with that, we’re good at this, right? But when I say to you, like, you know, what, just, you know, limit how much like pizza you’re eating or ice cream, like, you know, maybe just not eat that much. Immediately this becomes some type of suffering that you’re just like not willing to endure, right? Think about that for just a second.
You’re going to do all the hard work required to let’s say, qualify for Boston. So hard to do that. Right? You will suffer for months. And during that race itself, you’re going to be running so hard, you’re going to deal with so much pain, that, but if I say like, hey, don’t eat ice cream for 30 days, or 60 days or something like that, it’s like, oh, my god, I can’t do it. Right? It just becomes in our mind, it becomes something that we’re just not willing to deal with. Right? So this is why most people don’t even start.
Now, there is some suffering at the beginning. Like when you change your diet, there’s going to be a little bit of, you know, deprivation, you’re going to feel a little bit like, oh, what am I supposed to eat? I can’t eat sugar, I can’t eat, you know, processed flours and things like that. And whatever your plan looks like, everybody’s a little bit different.
But let’s just say you’re not eating pizza and ice cream. And you’re like, oh my gosh, I’m you know, this is hard, right? Yeah, it is hard at the beginning. Over time, that gets better. That gets better. Like it’s this is not going to last forever. I think we all know that, right. But if you believe that, you know, the rest of your life, you’re going to be suffering and struggling, no one’s going to sign up for that.
No one on this planet is going to sign up for that. I don’t care how much pain you can endure during an ultramarathon or something like that, nobody is going to sign up for a lifetime of suffering and struggling around food, right?
So there’s a mindset that this is too hard, I’m going to feel deprived for the rest of my life, screw this, it’s not worth it. And that mindset is just wrong, you have to change that, right? But most people, they just come at this whole process like losing weight, the whole journey of losing weight, is just going to feel so terrible forever that they quit or never start.
But when you do that, you’re really giving up what you really want for yourself. You want to get healthier, you want to be stronger, you want to feel good in your body, you want to feel confident, you want to run faster, whatever it is. Losing weight is actually just sort of a nice side effect of all those things.
Like you’re trying to become this healthiest version of yourself. And losing weight is just a little nice side benefit in the process. But you give all that up when you quit on yourself because you think it’s gonna be too hard or you make it too hard, right?
Becoming a fit, strong, healthy human being means you’re probably going to have to change some things. If you want to lose some weight, you’re gonna have to make some changes, you’re probably gonna have to give up a couple of these foods that you’ve been eating, or maybe not eat as much of some of these foods. Really limit how much pizza you eat.
I eat pizza every now and then. I eat some tacos here and there, I had some sushi a couple weeks ago. It’s great. I don’t do that all the time. But there will be some amount of discomfort there will be some amount of suffering involved. It should be minimal. It shouldn’t be temporary.
Changing your diet, changing anything for that matter, comes with some amount of discomfort, right? Just accept this, right? Let’s accept this and move on. It’s gonna happen. It’s typically at the beginning, it’s not a lifetime of pain and suffering and struggling. If it is, you’re doing it wrong. And I want to clear one thing up right away. The goal of all this, the goal of losing weight, or eating healthy, is not to have fun. It’s to be a fit healthy human being and do what it takes to stick with that, like make this your lifestyle.
To live your life as a fit, healthy human being, that means there will be some struggle, some suffering, some times that are not so good. That’s okay, that’s part of the process, there’s also going to be some times where it is fun, where it feels great, just like running.
But if you want to get stronger, let’s say, you’ve got to lift the heavy weights. Lifting heavy weights is hard, it hurts. There’s a certain amount of suffering involved, right. But is that fun? The results are fun. Looking in the mirror and seeing your abs for the first time since you were like 12. That’s fun. Having your shirts fit tight around your arms. That’s fun for the guys, maybe, maybe for the ladies, too.
If you want to lose weight, you have to endure a little bit of suffering like not eating pizza. That’s not fun. Not drinking any alcohol when everybody else at the table is drinking is not necessarily fun. But you know what is fun? Not waking up with a hangover the next day, stepping on the scale and seeing a lower number, that’s fun.
Fitting into that pair of jeans again, that’s fun. Feeling confident enough to wear a two piece bathing suit, or to maybe take your shirt off at the beach, guys only probably, depending on what beach you’re at, that’s fun. So it’s not going to be fun and games all the time. And you have to accept that, right?
You’ve got to kind of do some of the hard things in order to reap the benefits in order to have the fun. Running is hard, right? We do it anyway because we love how we feel afterward. We love pushing ourselves. We love accomplishing big things. We love seeing what we’re capable of. We love accomplishing more and running faster and running further.
But running is not always fun. Running is hard. A lot of times running is hard. I did two runs last weekend, I’m training for this Ultra. And on Saturday, I ran 24 miles. On Sunday I ran 10. Right, that was on the schedule. That’s what I told myself I was going to do. I did the 24 on Saturday and was pretty good. I felt good. Felt pretty strong, and recovered quickly from that run.
And the next day I set out to do 10. And every step of that 10 miles was terrible. It was so hard. I’m like oh my god, this is so hard. And if my belief is that running is supposed to be fun all the time. I’m quitting like right now, I’m not doing any of this, running is hard. Let’s just be honest, like running is hard.
You know, I’m putting in these miles because what I want for myself is to finish this Ultra and I, you know, I’m putting in the miles and I’m doing the hard things now so that I can reap the benefits and finish this thing. Now this Ultra I’m doing is going to be another level of heart. And that’s okay, I’m building the strength and the endurance and all that right now to be able to finish this thing.
But sometimes, running is hard. Sometimes, losing weight is hard, sometimes sticking with the plan, and not eating the pizza, and not drinking the beers after work or whatever is hard. Losing weight is hard sometimes, but we do it anyway because we’re committed to that process.
We’re committed to this as a lifestyle. I saw this quote the other day, which I thought was so awesome, it said, “How long does it take the average person to run a marathon?” That was like a question that was posed and the answer underneath it said, “Average people don’t run marathons.” I thought, damn, I love that!
I love that because we are not average people. We want more for ourselves. Average people don’t do the hard things. Average people will not deal with any amount of suffering or struggling in order to lose the way because it’s hard. But you’re not average. You’re willing to do the hard things so that you can become more, right?
Another thing I want you to think about is what does fun even mean to you? Is running intervals fun? I don’t know. Probably not. I’m going to say no. But how good you feel afterwards, that’s fun. Is doing the work to PR a marathon fun? No, but there’s some elation that you feel when you cross the finish line that is out of this world. I
s it fun to skip dessert? No. But when you see that number on the scale go down again, that’s fun. You got to reframe fun. Is it fun to binge out on like fried food? It might feel like it at the time, listen, I can’t eat this stuff. I eat fried food and I feel terrible for like three days. I’m sluggish, I can’t think straight. I got to stay away from this stuff. Stay away from fried food. If you just do one thing, stay away from fried food.
You know what is fun though? Waking up every morning feeling good. Having lots of energy, having a clear head. That’s fun. So we have to kind of reframe our idea of fun and maybe push some of this short term pleasure off the table, in favor of what we really want for ourselves long term.
And one thing I just have to say right here is like fun is subjective. What might be fun for me is not going to be fun for you necessarily. How you make weight loss fun, or how you make running fun is gonna be different for each person. So we have to come up with some ideas that feel good individually. But I’m gonna give you some examples here.
So how can you make running fun, let’s say one thing I love is running with friends. If you have a group of people you can run with regularly, that is fun. I have had more fun in my running group over the last, whatever, 15 years, basically running with the same people for that amount of time.
It is so amazing because we do hard things, but we do them together. And we laugh and we joke around, there’s always a joke of the day, usually super inappropriate. And super fun. Mix up your workouts, don’t do the same workouts all the time, change things up, leave your watch at home. That’s kind of fun. Just go out there and run. Leave your phone at home. They call this running naked.
It doesn’t mean running without clothes on, I want to make that very clear. Running naked means leaving your watch and your phone at home and just going for a run and paying attention to your breathing and to your surroundings. And like it’s just different, you know, run somewhere new, pick a new route somewhere you’ve never been before.
Get out in nature, run on a beach, one of my favorite things to do in the world is run on a beach. If you can do that, if you have any access to a beach, go do that right now. Run on trails, run up a mountain, get out in nature and run in nature, it’s amazing. This is what we do as human beings, we’ve just evolved to run in nature. So do more of that.
How can you make losing weight fun? Do it with friends. You know, one of the big reasons I have a group component to my coaching program is that we do it together. You know we support each other, we do coaching together, and we encourage each other and we’re there for each other.
We share ideas, and we share what works for us and what doesn’t work. And it’s more fun to do with friends. Plain and simple. Try new foods. What foods do you love? And by the way, there are so many choices for healthy foods out there. It’s literally limitless.
I hear people say this all the time. “I don’t know what to eat. There’s nothing to eat.” This is just a cop out. This is an excuse. There are a few foods that we try to stay away from like, I’ll tell people like maybe we start out with stay away from sugar, flour, vegetable oils, you cut out those three things.
“Oh my gosh, what’s left?” Literally everything else in the world. Everything else. Eat more protein, stay away from junk food. And then the choices are limitless from there. I love burgers and I found a bunch of new burger places around town here. And we go to these burger places and they do a great job of like making a burger with a lettuce wrap.
I don’t eat flour and leave you know the bun, whatever. So I’ll get a lettuce wrap burger. Oh, get an extra patty on there and put all kinds of stuff on there. Veggies, lettuce, tomato, pickles, onions, jalapenos, and a fried egg on there, whatever. It’s like super delicious and just love eating burgers again, you know?
I like pizza, all the pizza here. I’ll make my own crust. You know. Try new places, new foods, new recipes. Eating healthy can be fun. If it’s not fun to some degree, it doesn’t have to be fun all the time, you’re probably doing it wrong. Okay.
Another way of making this whole process of eating healthy and losing weight fun is rewarding yourself. Reward yourself for sticking to the plan. Don’t reward yourself with food. Don’t reward yourself with like, oh I stuck to my plan for the last week I’m going to eat a pizza, I’m going to eat ice cream, I’m going to, you know, eat a bunch of candy. No, don’t do that. That’s called self sabotaging behavior. We don’t do that.
Reward yourself with things like a massage, or go to a museum or get a new pair of running shoes. How about that, or a new shirt or pair of jeans or bathing suit or something. Reward yourself with something that feels good. Make it fun.
Go out in the woods, take a hike, get out in nature, take a weekend trip somewhere, it doesn’t have to be somewhere far away, or expensive or whatever. Just do something to reward yourself for sticking with the plan. Again, fun is subjective. So what’s fun for you? Like how many ways can you come up with to make losing weight fun for you?
And I talk about all this stuff here on the podcast. But listen, if you really want to change, you’ve got to do stuff, right? The only way you can produce results is by taking action. Action produces results, thinking about stuff doesn’t give you results.
So when this podcast is over, I want you to get a notebook or journal and I want you to spend a few minutes and write down all the different ways that you can make losing weight fun. Answer these questions. How can I make eating healthy, more fun for me? How can I make sticking to my plan more fun for me? How can I make exercise more fun for me? How can I make running more fun for me?
Ask yourself all these questions, write down all the answers, you should probably be able to come up with 100 different answers to these questions total, you know, something like that. 50, whatever, come up with as many as you can, the more fun you make it, the more likely you are to stick with it.
Another concept I want you to kind of wrap your head around is this. Over time, your palette will change. You may think that eating healthy is gonna be boring, I’m not gonna like it and it’s not going to taste good. And when you first change your diet, and you first stop eating some of these hyper palatable foods, your taste buds may be like where’s the good stuff, quote-unquote good stuff?
Where’s the overly processed hyper palatable foods? Like, over time your taste buds will change. And things will start to become more delicious to you, the simple foods will become more delicious to you. For example, one of the things that I love to eat, I love eating steak with salt on it like that is one of my favorite things to eat. It’s so simple. And this is from a guy who didn’t eat meat for like 10 years.
And now I just love it’s like such a beautiful thing. You know, a nice ribeye grilled with some salt. That’s it. It’s so good. And that’s all I need. Chicken and broccoli is one of my other favorite things. It’s just, you know, broiled chicken with broccoli. That’s it. And some butter and salt on that broccoli. Oh my gosh, so delicious. My mouth just like explodes with flavor. And I’m like, this is so good.
But it wasn’t good at the beginning. It was hard. It was like, this is like, I want a pizza, I want bread, I want sugar, or whatever. And I don’t need all that stuff anymore. My tastes have changed, my palette has changed. I find so much satisfaction and fun eating a super simple diet. It’s not complicated. It’s not, you know, super exciting. But it’s also fun to eat this way. It really is. Food can be fun, every meal doesn’t have to be some magical spiritual experience. Okay?
Over time when your tastes change these simple foods will become more fun for you to promise. If you’re trying to lose weight and you’re suffering, you’re suffering long term, you are doing it wrong. It’s not sustainable, you’ll quit. Right? It’s kind of like doing speed work every single day, you are going to hate running very quickly, you’re gonna burn yourself out, and you’re gonna quit because that is not sustainable.
And then listen, if you want to have more fun on your weight loss journey, consider joining us in the Coaching Project where we actually have fun. This is my lifetime access program. We support each other, we encourage each other, we learn from each other, you get live coaching with me every week, twice a week. And this makes the process of losing weight actually fun.
Just like running alone is not as fun as running with a group. Being on this weight loss journey alone is not as fun as doing it with a group like the coaching project. Cool. Alright, that’s all I got for you today. Love you all, keep on Running Lean, and I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
Fear of success is probably something most people aren’t aware of. If you ask people why they can’t seem to reach a particular goal, they will come up with all kinds of reasons, excuses, and …
Continue Reading about 166. Overcoming Your Fear of Success →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to Episode 166, of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners and today, overcoming your fear of success. Fear of success is something that most people probably aren’t aware of. If you ask people why they can’t seem to reach a particular goal, they’ll probably come up with all kinds of reasons and excuses and stories and such. And they’ll probably almost never say, oh, fear of success. That’s why I couldn’t reach my goal.
But here’s the thing, fear of success is a real thing. And today, I want to bring this into your understanding. I want you to become keenly aware of this natural fear of success that we all have, what it looks like, so that you’ll never have to fall prey to that again in the future. So in this episode, I’ll explain what fear of success is, and how overcoming your fear of success can be the key to achieving your weight loss goals.
But first, when I start working with someone, and they tell me they have a sweet tooth, I’m using finger quotes here sweet tooth. And they cannot imagine living their life without sweets without sugar. So here’s what we do, I suggest they take a break from sugar for a while. And that suggestion usually makes them freak out a little bit. Their cravings for sugar typically go up right away, like if you stop eating sugar, or if you let’s say you stop drinking alcohol, like the first thing that’s going to happen is that your cravings are going to probably go up a little bit.
Okay, but then we work through that and we deal with that. And then something interesting happens after a few days. without sugar, those cravings start to subside a little bit. After a few weeks, the cravings get a lot weaker and more sporadic. So they’re not happening constantly.
And then after a few months without sugar, the cravings are often completely gone. Not always.
But a lot of times, it’s just not an issue anymore. So sugar was something that they couldn’t imagine living without, oh, I have a sweet tooth, I just have to eat sugar all the time. And now it’s something that they don’t care about anymore. They don’t ever want it back in their lives. They feel better without it, they sleep better. They have more energy, and running is easier. They’re losing weight.
So if this is you, if you don’t think you could ever give up sugar, I want you to challenge that thought. Just challenge the thought, what if What if you’re wrong? Because here’s what I think – I think you can do it. I think you can do it. You just need the right guidance, the support and the encouragement to get you there. And I can help you with all that.
Okay, if you want to learn more and apply for coaching, just go to runningleancoaching.com/apply. We’ll get on call, we’ll talk about it, we’ll see how coaching can help you overcome your quote unquote, sweet tooth. Cool. Awesome.
All right, let’s talk about overcoming your fear of success. And I have been thinking about this episode for a while because it is a concept that I talk to someone about, typically every week, every week, this comes up in one way or another. And it’s something that we have to work through.
So I thought since it’s so prevalent out there, that I thought I would really bring this into the spotlight today and really shine a light on what fear of success is but I think we all experienced this to some degree. And as I go through this conversation today, I think you’re gonna see that you can relate to a lot of this and you may not be aware that you’re doing it or why you’re doing it, but let’s, let’s just get into this.
Let’s start with an understanding of what fear of success is. So fear of success is when you have an ongoing fear of reaching some goal or of accomplishing something and it’s usually something big like you know, losing a lot of weight. That’s that’s a big let’s say you got to lose 30 pounds 50 pounds. That can seem pretty daunting.
So fear of success is having a fear of reaching that goal. And the fear is very real. And it’s also mostly unconscious or subconscious. Meaning that you may not be consciously aware that you have this fear, but it’s there. And it’s real nonetheless. And it’s not that you aren’t capable of reaching your goal, you definitely are, you are capable of losing the 30 pounds or 50 pounds.
But there’s an underlying fear of what comes along with reaching that big goal, the change that happens when you reach a big goal like that, and you’re not so sure that you’re going to be able to handle it. That’s where a lot of this fear stems from. Let’s talk about the underlying issue here, the real root cause of this fear of success. The fear of success is your brain trying to keep you safe and comfortable.
So we have two main different aspects of our brain, there’s more than two, but there’s two I’m going to talk about today, we have our amygdala, our primitive brain, and we have our prefrontal frontal cortex, which is our more modern, that’s more of our thinking brain, our prefrontal cortex is the part of our brain we use for planning for making good decisions for being organized.
And so this is our modern evolved part of our brain, the amygdala, is a tiny little almond size, part of our brain, one of the most primitive parts of our brain that is responsible for fight or flight for fear for those criminal primal urges that we have, you know, survival and sex drive and things like that.
So we have this thinking, planning, you know, organized brain, and then we have this primitive, fear driven brain, and they’re always kind of at odds with each other to some degree, right? That amygdala, so that lizard brain, I’ll call it right, is always just seeking pleasure and avoiding pain. And this is a very powerful part of our brain, that amygdala drives a lot of our decision making and drives a lot of our behavior.
And it’s up to us using the prefrontal cortex to override that default behavior. So that primitive part of our brain will be seeking pleasure and avoiding pain, it’s seeking comfort and avoiding discomfort, it’s seeking the familiar and avoiding anything that feels unfamiliar. So reaching a big goal, you know, losing a bunch of weight, or, you know, achieving success in other areas of our life.
This seems like it would create pleasure for us, right? And our prefrontal cortex, we say, Yes, this is what I want for myself, this will bring me joy and pleasure and make me happy. But to your brain, this is just another uncomfortable place for you. This is you getting into unfamiliar territory, your natural inclination is to avoid anything that causes fear and worry and anxiety, and discomfort.
And succeeding at something like losing a bunch of weight can create all those things, it can create fear, anxiety and worry and discomfort. So a good example of this is something that I see, probably once a week, I talk to somebody about this, in my coaching practice, someone has a big weight loss goal, and they might be getting close to some big number. So it could be breaking 200 pounds.
So there, there may be, you know, they started at 225 or 230, and they want to get, you know, down to 190 or something like that, and they’re getting close to that 200 pound mark, they might be at 205 or something. And, or it could be someone who’s, you know, trying to break through some other number, like another milestone number, like 150, you know, maybe it’s someone who’s trying to get down to one 140. And, you know, 145 and they’re like 155, and they haven’t been under 150 in decades, you know, okay, so they’re getting close to this number.
And let’s just use the 200 pound number and so we have somebody that’s getting close, so maybe they got really close, they’d been at two, two and two, a one and maybe they even dipped down below 200 And got to like 199 for a day. And then they find themselves moving in the other direction they got to, then they go back to 201 and 203 and 205.
And they don’t understand it. How can this be happening? I just got right below that number that I was working so hard to get to. I was starting to understand, why couldn’t I stay there? So then we dig into the details, we look at their food logs, and then we see a few things that become pretty clear.
Oh, yeah, well, I forgot that I ate that piece of cake. And I ate that medium sized pizza by myself. And while I ate a bunch of my kids’ french fries and ate all this bread with dinner, and I did have a few beers or a couple bottles of wine or whatever it is, right? And they’re not even aware that they’re doing these things.
But they’re sabotaging their own success in the process, right? So their brain is basically just saying, like, getting under 199 feels uncomfortable. So we’re not going to go there. We’re going to keep you up here at like 203-205. Like, this feels pretty good. We haven’t been under 200 in the 100’s for like 20 years. So this is dangerous territory we’re getting into here. This is unfamiliar and uncomfortable.
So your brain will actively try to move you in the other direction. It’s not that this is what you want for yourself, not consciously anyway. But unconsciously your brain is sensing danger, and sensing discomfort and sensing fear and will move you in the other direction. This is classic self sabotage. This is how fear of success manifests itself. In a lot of people.
Okay, this is one example. So we have to be aware of this. And we have to actively work against our brain’s natural tendencies, that means being willing to get uncomfortable. That means noticing, when you are actively seeking comfort and safety and keep going anyway, keep doing your thing anyway.
Even though it feels uncomfortable, and unsafe, and unfamiliar, be willing to be uncomfortable, embrace the suck. Because that’s how you actually achieve anything that you want and everything that you want for yourself. So there are some other signs that you might be experiencing fear of success. And one of those is maybe you don’t have goals, because you lack goals or your goals are very low and very easy to reach.
So keeping the bar low, means you don’t ever have to face any real challenges. You never have to get too uncomfortable. So if you don’t strive for much, it won’t really matter if you reach that goal or not. Because you haven’t put much into it. So many people do this. I talk to people all the time, what’s your weight loss goal? And they’ll say, oh, you know, I want to lose 10 pounds, or they’ll say something small like that.
And I’ll push them a little bit and you know, really dig into it and kind of find out where they really want to be and what their ideal weight is. Let’s say you could wave a magic wand today. Where do you want to be, really? And they’ll be like well, I mean, I really want to lose like 30 pounds.
Okay, so why aren’t you shooting for 30 pounds as your goal? Well, because it seems hard. That’s not realistic. What if I fail, or I’ve tried that before, and I’ve let myself down? I’ve never been able to do it before. And in light of this discussion to say today, I just want to say like what, what if, what if I succeed, I’m going to be a whole new person. And that brings up a whole host of uncomfortable thoughts and feelings about who I’m going to be.
That’s really what’s going on here. What happens if you succeed? So understand that we can self sabotage and we can keep ourselves small, because we are afraid of succeeding. So we we don’t have big goals. We keep our goals very low. Oh, what’s your big running goal this year? Oh, I want to run? You know, a 5k. Well, why not go for more? What do you really want to do? Well, I mean, I’d love to run a marathon someday, but I mean, that’s not in the stars for me. I could never do something like that.
Like no, we’re gonna do that. We’re gonna do that thing that you think is impossible. Forget realistic, I hate those smart goals that are like they’re, they’re you know, “realistic” goals, and I’m like, no, let’s go for unrealistic goals. Okay, so lack of goals are low goals, easily attainable goals. This could be a sign that you’re experiencing fear of success.
Another sign is procrastination. So you keep stalling and stalling until you just don’t ever do anything. Right, a lot of times people will stall and then the opposite opportunity will actually pass them by. And they’ll be like, well see, I mean, it just wasn’t meant to be. But then you know, you never really have to take action if you just keep putting things off. So you never have to worry about failing or succeeding.
And one of the biggest reasons why people do not achieve what they want for themselves. The biggest reason why people don’t achieve their goals and their dreams is procrastination. They say, I’ll do it later, I’ll do it. When I have more time, I’ll do it when I have more money, I’ll do it when the kids are off to college, or when we pay the house off, or after I retire. Or once this big project is over at work or whatever, on and on, and on, and on and on.
Later, I’ll do it later. Later, later, later, is the number one killer of hopes and dreams. Because later never happens. There will always be some excuse, some reason or some story about why you need to wait or why you should put it off. If you want to make a big change in your life right now, stop doing this. Stop saying later, start taking action, not this week. Not later today, right now do something right now, to move towards that goal, whatever it is that you want for yourself. There’s something you can do, right now.
Another reason why people will have this fear of success, and you’ll see it manifest in this way, is perfectionism. So people will say to themselves, hey, if I can’t do it perfectly, why should I bother doing it at all? And I think this is on one hand, hilarious, and on the other hand, insidious, because it’s funny to me, because nobody does anything perfectly right?
No, we don’t ever do anything perfectly. But we hold ourselves to this high standard that if we aren’t perfect, there’s no reason why we should even bother doing it. And it’s kind of insidious, because it keeps us from achieving anything. This is one of the reasons why people won’t start something or they try something for a minute and they quit because they don’t do it perfectly. Or maybe they fail.
But you know what the real key here is, isn’t doing something perfectly. It’s about being consistent about what you’re doing. Consistency beats perfection all the time. So instead of thinking about and striving for perfection, think about and strive to be consistent in whatever it is you’re doing. Maybe you have a goal to run regularly. And your goal is to run five days a week. And you do that pretty well for a few weeks. And then you miss a day.
Instead of saying, “Well, you know, I screwed up, I guess I can’t do this though”, you just keep going. Or if you have a new food plan, you’re trying to not eat sugar. And then, you know, over the weekend you kind of gave in and your kids were having a little birthday party for their friend and they had cupcakes and you had a cupcake. “Well, I didn’t do it perfectly. So I might as well just eat the rest of the cupcakes. Screw these little kids. I’m gonna eat all their cupcakes.”
No, don’t do that. First of all, that’s not cool. Kids want the cupcakes, right? Let the kids eat the cupcakes. But for you, it doesn’t mean you’re a failure. Just stop eating the cupcakes, just whatever, you ate one, fine, move on. We don’t have to. But you know, we don’t have two cheat meals in a row. We don’t miss two workouts in a row. That’s a good rule of thumb right there. Okay, so forget perfectionism. Strive for consistency. instead.
Another sign that you might be experiencing this fear of success is quitting. Why did you quit? And a lot of people will quit just before they reach some goal or some milestone, like the example of somebody that’s trying to lose weight and they’re, you know, they get to 203 or 204. And they just quit.
Because getting close to that goal, it starts to become real, it starts to feel uncomfortable. And they start worrying about all kinds of stuff. Why they won’t be able to maintain that going forward or, or what are people going to think of them and I’ll get into all that in just a minute. But people will quit, rather than experience the discomfort that comes along with succeeding. I know it’s bananas, right?
And the last sign that you might be experiencing a fear of success is any kind of self sabotaging behavior which we’ve been talking about any kind of self destructive behavior. So doing things that go against what you’re actively trying to achieve. Self sabotaging behavior is any behavior that you engage in, that is not in alignment with your goals. It’s things you do that aren’t aligned with who you want to be. It’s pretty simple. Is this thing I’m doing right now in alignment with who I ultimately want to be as a human being? Pretty easy answer, just like yes or no?
If the answer is yes, do it. If the answer is no, don’t do it. Pretty simple. Should I eat the cupcake? Oh, is that in alignment with who you want to be? No, well, I don’t need it. Pretty simple.
So why do we do all this? There are many reasons why we fear success, as counterintuitive as it seems. So I want to dive into some of the reasons why we actually do these things. Okay. So one of them is that you might be afraid of being the center of attention. So succeeding, losing a lot of weight means that people might start to notice you. So you might be afraid of people noticing you or you might be afraid of being in the spotlight, people might start complimenting you on how good you look.
And consciously you might, you might say, oh, I want that. But subconsciously, you’re like, I don’t want that. I don’t want anybody to notice me, I don’t want people to notice how much weight I’ve lost. Because this can feel very uncomfortable. This is not something that you’re used to, you’re used to hiding in this body where nobody really paid attention to you. Nobody really saw you.
And now you start to feel exposed because people are noticing you. And this can be very uncomfortable. Okay? Notice when this is happening, notice when you’re actively being afraid of being the center of attention. Okay? Another reason why we do this is that we worry about leaving people behind, if we move forward. So if we succeed at something, we worry about, leaving others behind, so has your husband, or your friends will say things to you, like, Hey, you look fine, you don’t need to lose any more weight.
And so as you lose weight, you start to feel like you’re pulling away from those people. And you start to feel like there’s this rift between you because they’re telling you, oh, don’t lose more weight, you know, you look fine. And they’re doing that, because what you’re doing makes them feel uncomfortable. It’s not about you, it’s about them. So instead of continuing on, you begin to self sabotage your own success, so you don’t lose your friends. So you don’t lose your partner.
And of course, it’ll probably never happen. But it’s hitting on that tribal nerve, that part of us that just wants to be a part of that wants to fit in and wants to be a part of the group. And there’s this quote that the nail that sticks out gets hammered down, right. And instinctively, we don’t want to stand out, we don’t want to get hammered down, we just want to be like everybody else around us.
But here’s the truth bomb, you may have to leave some people behind. If the people around you don’t support you, if the people around you are trying to hold you back from being your best self, because it makes them feel uncomfortable. It makes them feel bad about themselves. You might need to find new people, or at least have a conversation with some of these people, especially your partner.
You don’t need to get divorced over this, right? But it’s not out of the realm of possibility. So I’m just saying. All right. Another reason why we fear success is that we start to feel anxious about being able to maintain that success. So we say things like, oh, it’s kind of hard work to lose weight, right? Am I going to have to work this hard the rest of my life?
And this is where we stop being afraid of reaching a goal and start being afraid of being able to maintain that goal. The truth though, is that it’s actually much easier to maintain your weight than it is to lose weight. So to lose weight, there’s some restriction there, you have to be a little bit more strict about what you’re doing if you want to lose weight, much more so than to maintain weight.
But most people what happens is they tend to fall back into old habits once they hit a weight loss goal. So they never really learned how to maintain their weight. They never learned the habits to make all this sustainable. And one of the most important things I do as a coach is help you to learn how to make eating right and maintaining a healthy weight just part of who you are part of what you do.
It has to be easy, it has to be effortless. Maintaining your weight has to be an ingrained habit. And inevitably that’s where we’re trying to get with all this but a lot of people don’t see it that way. They don’t understand how to make it sustainable, they feel like they have to be too restrictive, to lose weight and they think that they have to be that restrictive forever and you really don’t.
But, you know, thinking about maintaining your success thinking about maintaining your weight can be enough to cause people to quit and to start self sabotaging, okay. Another reason why people fear success is there’s this fear of being judged. And criticized, especially by the people that are close to you.
We sometimes feel like we get judged, criticized, shunned by friends and family. Sometimes it’s just strangers on the internet, or whatever. But this can be, this can be very uncomfortable. And so you might have a whole new look like you lost a bunch of weight, you got new clothes, you get super fit, you feel amazing, you look fabulous.
And yet, there will be people out there who do not like you. And they’ll let you know that. They don’t like that you’ve changed. They don’t like your new look, they don’t like your new clothes, they don’t like that you’re into running or whatever it is, they just don’t like you period, right? Here’s the thing, though, this is just part of being a human being here on planet Earth. Some people like you, and some people won’t.
And that’s it, get over it. Do not let your fear of being judged or criticized stop you from becoming your most badass self. Because the reality is, there are probably already people right now who don’t like you for who you are at this moment. So you might as well just ignore everybody, all the haters out there, and just you do you you become the person that you ultimately want to become.
And don’t let any of that nonsense stop you. Okay? So all the stuff we’re talking about today is about awareness. It’s about having the insight and the self awareness to notice when your fear of success might actually be the fortune of your success. So once you understand all this, you see that it is happening. And a lot of times remember this is a lot of this is subconscious, right.
But once you see that it is happening. Once you bring it into your awareness into your consciousness, you can do something about it. You have to notice when your behavior might not be in alignment with who you want to be, and then work to change it. Be mindful when you start using excuses and reasons and stories to justify some sort of unwanted behavior. Oh, man, I’ve been really good all week. So I deserve a pizza as a reward. Oh, this might be a little fear of success. Do I really want to undo all the hard work I’ve done up to this point for a few pieces of mediocre pizza? No, I don’t.
So be aware of when you try to tell yourself, it’s okay to do it. There’s just one piece of pizza or whatever. When you know that that’s really not what you want for yourself. Okay. Lastly, I just want you to be willing to be uncomfortable because this process of succeeding or achieving weight loss goals or whatever your goals are is its own comfort.
Discomfort is the price you pay to achieve all your goals and dreams. Discomfort is the cost of your success. Just gotta remember that. That’s all I got for you today. Love you all, keep on Running Lean, and I will talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
I know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. But so many runners keep doing the same workouts over and over …
Continue Reading about 140. You Have to Do More to Become More →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to Episode 140, of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners. And today, you have to do more, to become more. I know, you’ve heard that the definition of insanity is to keep doing the same things over and over again, and expect different results, right. But so many runners I talk to, they keep doing the same workouts over and over and over and somehow they expect that they’re just gonna get faster.
Or people that lift the same amount of weights all the time and expect to get stronger or build more muscle, or you just keep eating the same food over and over again expecting to magically lose weight. I don’t know how this is supposed to happen.
But whatever, from an external perspective, these problems, they’re pretty obvious, right? You have to do things differently in order to get different results. But from an internal perspective, like from the inside, looking out where this lesson is often missed, it’s just, it’s a blind spot that a lot of us have, we all have had this at some point a lot of us have right now.
So today, I’m gonna get into what it looks like to stop doing the same things over and over again, and start doing things differently because you have to do more in order to become more. And one of the things that I love about what I do about being a weight loss coach is that I get to help runners, people who are already pretty focused on their own health and fitness, I get to help them take things to the next level.
So a lot of the runners I work with have been running consistently for a long time, or maybe a short period of time, but for some time, they really are into running, they get it, they love running. They’re also doing other kinds of workouts pretty consistently. Sometimes it’s cross training, cycling, yoga, strength training, whatever it is.
But when it comes to nutrition, there’s this blind spot there, okay, they’re at a loss, they get confused by all the conflicting information that’s out there. And they’ve tried all kinds of diets that don’t work. They even get told by some dietitians or coaches to stop running altogether. Which is really just not an option for people like us, am I right? So what’s the answer?
How do you lose weight while you keep running? How do you keep running without all the gross gels and stuff, you know the stuff that makes you gain weight? Well, that’s exactly what I do. As your coach, I put together a personalized plan for you that you feel good about to get your nutrition in line with your weight loss goals and your running goals.
Because you know what? You can do both, don’t let anyone tell you that you can’t. And I see this every single day: people who are learning how to fuel their bodies to promote good health, to lose weight, and to promote their athletic performance to improve their running. And this topic I’m talking about here today is all about doing more, so that you can become more. And if you’re finally ready to do more to take your health and fitness to the next level to lose weight for good to improve your running performance to really become the most badass version of yourself then you’re ready for the Running Lean coaching project.
This is my unique weight loss coaching program designed specifically for runners to help you crush those weight loss goals and crush those running goals too. Okay? To learn more, just go to runningleancoaching.com/apply and get started. I would love to have you in the Running Lean coaching project where the project is you.
Alright, let’s get into this topic here today, you have to do more to become more so that old saying that I mentioned at the top of the episode here where the definition of insanity is doing the same things over and over again expecting different results. We’ve all heard this before. We all know it but still so many people are on willing to change anything at all. They just keep doing the same things over and over and over and expect somehow that things are going to be different and something is going to change.
For example, a lot of people come to me because they want to lose weight and they want to improve their running and these are amazing goals and they truly want these things for themselves. They have been overweight for some time, you know, the more they run, the more they tend to put on pounds. I know, it’s counterintuitive, but I see it all the time.
And when I talk to these people, I can really feel it, I really feel that they want these things for themselves, they are important to them, they really want to change. But there’s something that comes up, it’s a resistance, it’s a resistance to change.
Anytime we think about changing, anytime we think about embarking on some sort of process of change. When we want to become more we want to get out of our comfort zone, there’s this resistance that comes up, even thinking about changing how you eat, is going to create a resistance from within you.
And Steven Pressfield, in the War of Art calls resistance the enemy within. So it’s not something that is out there. It’s not resistance from outside of you, it’s resistance that’s within you. And you will experience this resistance every time you get outside your comfort zone, or even think about getting outside your comfort zone. When you think about how, you know what, I really want to improve my marathon time, I really want to PR my next marathon, I really want to qualify for Boston. But that’s going to require me to shave 15 or 20, or 30 minutes off of my already, you know, challenging marathon time.
When you even think about that your brain starts coming up with all sorts of stories, and excuses and reasons and justifications. And you start telling yourself that you know what, there’s just going to be too hard, I can’t do it. Right there. That’s the resistance.
And you have to understand something: the resistance is normal, it’s perfectly normal to have this, we all have this kind of resistance that shows up for us. Anytime we want to embark on a journey of change, and the bigger the change, the bigger the resistance. And so the real work that we have to do is really battling that resistance. And what it looks like to bow the resistance is in a nutshell is to suit up, show up and do the deal. Whatever it is you need to do.
If you want to become more, you got to do more. So you got to show up and do what you need to do. Even though you’re experiencing the resistance, even though you’re experiencing all these excuses and reasons. And these obstacles that are seemingly in your path. If you want to run faster, you can’t keep doing the same workouts right, you need to practice running faster, you got to do the speed work, you got to do intervals, you’ve got to do tempo runs, you got to do fartleks, I just love saying fartleks.
If you want to lose weight, you can’t keep eating the same foods that you’ve been eating that helped you to gain all the weight, you’re going to have to change up your nutrition game, your nutrition game is going to have to get on point. If you want to build muscle, if you want to get stronger, you can’t keep lifting the same amount of weight, you’ve got to increase the amount of weight that you’re lifting because your body adapts to the weight.
So if you want to build muscle, if you want to get stronger, you’ve got to keep increasing the weights, or reps or both. So you keep creating that adaptive response and your muscles will grow. And this goes for anything that you want to change in your life. And again, like I said, the bigger the change, the more resistance is going to come up. But this is how it works.
You want to change something you do a little bit more, you’ve got to get outside of your comfort zone a little bit, even just a little. You stick with that until that kind of becomes your new normal. Your Comfort Zone grows, you grow, you become more and then you repeat, rinse and repeat this cycle over and over again until you reach your goal. And then you keep going because we always have some goal out there it doesn’t we don’t stop growing. We don’t stop learning. We don’t stop evolving. We don’t stop becoming more.
But that cycle I just described none of that happens without the doing bit you got to do more to become more but this is where most people get stuck or most people stop or most people quit because doing more is hard work. Doing more is uncomfortable. Doing more is getting into unfamiliar territory. And sometimes you know what? It just feels terrible.
Getting outside your comfort zone does not feel good. That’s why we call it outside your comfort zone. It is not something that is comfortable, it feels terrible. So fear is an example of what I’m talking about. Right now I’m working on getting stronger legs, my legs have always been kind of a weak point, I just have these skinny little bird legs, whatever.
And so I’ve been focusing on doing more leg workouts and being more intentional about doing leg workouts. You know how many people love to do leg workouts? Zero. Zero people, nobody likes to do leg workouts, right? In particular, one of my worst exercises is lunges.
And the way my trainer has me doing lunges is it’s a type of lunge called a Bulgarian split. But it’s a type of lunge called a Bulgarian split squat. And we use kettlebells. And your back leg is elevated on a bench and your forward leg is the leg that you’re squatting on. So you really are using just that forward leg and that back leg, you know, you really don’t have any sort of leverage from that back leg. It’s just there to kind of balance you.
And I hate doing these. They’re terrible. They’re super hard. And I was talking to my trainer about it the other day, and I was telling him how much I hate doing these things. And he’s like, Well, that looks like where you need to focus your attention here. And I was like, oh, I hate that. I hate that. I have to focus my attention on the things that are hard and uncomfortable. And the things I don’t like to do. But I did it.
And four days later, I did this on Monday, today’s Thursday, four days later, my legs are still sore. But here’s the thing, I want more, I want to become more in this case, I want stronger legs. So I know that I’m going to have to do more than what I’ve been doing. And for me, doing more means doing the things that I don’t want to do. Doing the things that are uncomfortable, doing the things that I’m weakest at.
Because honestly, if it’s easy, it’s too comfortable. It doesn’t change you at all. Right? It just helps you stay where you are. So for me, I’m focusing on doing these lunges and other leg workouts to build stronger legs so that I can become the runner that I want to be and improve my running and some other things.
And so just you know, in order to make this change that I want for myself, I’m doing the hard work, and I’m just embracing it and I don’t like it, but I’m doing it anyway. And then here’s an example from a nutrition standpoint. For years, I was eating the same diet, basically the typical runner’s diet, which is you know, carbs, right, all carbs, literally all carbs.
And over the years, I was steadily gaining weight. And I was running a ton of miles. Every week, I was training for marathons, I was training for ultra marathons, and I just kept steadily gaining weight. And I wanted so badly for things to change. I wanted to lose the weight, I wanted to feel better. I wondered if running was ever going to be easier. I wanted to have more energy. I was feeling rundown a lot, I was really inflamed and bloated. And I use the word puffy, because I just felt very puffy. And I wanted to become more.
But I knew that in order to become more, I had to do more. And I knew all about ditching the carbs and getting fat adapted, and I knew it was going to work. But I wasn’t willing to put in the work. I wasn’t willing to get uncomfortable. I wasn’t willing to change what I was doing, because it’s an uncomfortable process. So I avoided it, I just put it off and put it off and put it off. Because I told myself, this is going to be too hard.
I gotta wait until I’m really ready for this maybe when I’m not training for something. And and I just kept telling myself all these stories, and I had all these reasons and all these excuses. But what it really was was that resistance, that resistance kept coming up. And I was giving into it. I was just letting it control me.
Until finally I was just fed up with that I had gained like 40 pounds, I was overweight, I was miserable. Running was just becoming so hard. I felt terrible all the time. And I eventually just made the decision to do it: to ditch the carbs, embrace the suck for a short period of time, you know, I got outside of my comfort zone.
And it took work. It took months of me really kind of learning what to do, what to eat, what not to eat, how to learn how to run without all the carbs. I started weight training in a different way. You know, getting getting my strength training on in a very different way. And all of these things combined helped me to get through this period and become the healthier, fitter, leaner, stronger, faster version of me that I always wanted to become, that I knew I could become.
And then I just, I kept thinking it was going to be too hard. I kept thinking about all the stories and excuses and reasons why I didn’t want to do this, because it was an uncomfortable thing to change. But I wanted it so badly for so long. And I finally was ready to do it. And looking back on it, I’m like, why did I wait so long to do that?
If I had just done this a few years prior to that, I wouldn’t have had to suffer for such a long period of time, I wouldn’t have to struggle with my weight and with running, and with the way I felt every day in my energy levels. And I wish I had done it sooner, but everything happens for a reason. So I’m like, okay, it’s perfect timing, whatever, it’s all good.
But I say this all the time, I say, nothing changes, if nothing changes, right? And it’s not just a pithy saying it is the absolute truth. It has to be something that we embrace change has to be something that we embrace. Because if where you are right now, is not where you ultimately want to be, then you’re going to have to do more, you only get different results by taking different actions, right, you don’t get results by thinking differently. Although that’s part of it.
You’ve got to think differently. But you also have to take actions, actions produce results, thoughts don’t produce results, right? You can think about losing weight, you can think about changing your diet, you can think about running faster. But unless you actually do things and get out of your comfort zone and push yourself and get uncomfortable, nothing’s going to change for you.
You don’t lose weight by thinking about changing your diet, you don’t get stronger by thinking about going to the gym, right? Actions produce results. And the same actions, if you just keep doing the same things over and over again, will just continue to produce the same results. So just keep doing what you’ve already been doing, you’ll just keep getting more and more of what you’ve already got. Right? In order to be more, you have to do more.
So here’s some action steps for you this week. Here’s what I want you to watch. Here’s what I want you to work on this week, I want you to think about who it is you want to become. Get very, very clear on this, create a vision for your future self. What does the future you look like? What does the future you feel like? What has the future you accomplished? And spend some time every day thinking about this, this is a very powerful tool called this visualization.
This is what elite athletes do, they create a vision of who they want to be, sometimes they envision the race they’re about to run. And they visualize it every single day. It’s a very, very powerful to tool to help you achieve these big goals that you want for yourself. And it doesn’t matter what it is, if you want to get stronger, if you want to lose weight, if you want to get fitter. If you want to get healthier, if you want to improve your running, or you want to qualify for Boston, whatever it is, imagine yourself crossing that finish line and looking up at the clock and seeing that PR time on the clock. And do this every single day. That’s a very, very powerful first step. So you have to know who it is you want to become and you have to spend some time thinking about that. Okay.
Next, I want you to think about what you need to do in order to get there. And you don’t have to have every step, like mapped out because it’s kind of impossible to do that anyway, like, just focus on what is the next step? What is the next action you can take? What can you do today or this week? What’s one thing that you can change today or this week, to get you a little bit closer to that goal? If you want to become that future self, you’ve got to do things differently. So what is one thing you can do differently today?
And then step number three is to do that thing. It’s not going to feel good. That resistance is going to come up and you got to do it anyway. Remember, the results come from taking action, no action, no results. No doing equals no becoming. So what is it that you can do and then do that thing, okay? And then just rinse and repeat this process. Keep thinking about who it is you want to be,every day, every week, come up with an action step or two that you can take and then do that thing even though you’re going to experience that resistance.
Okay, that’s how we become more. If you want to become more, you have to do more. And I want to encourage you to do more this week, okay? And if you’re looking to become more, if you’re ready to do the work to get there, I’m here to help get you there. Okay? Love you all. Keep on Running Lean, and I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
Lots of runners come to me for help losing weight, getting stronger, and running faster. One common question that keeps coming up is, “How do I lose weight without all the discomfort?” They want …
Continue Reading about 136. How to Avoid Weight Loss Discomfort →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 136 of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners and today: how to avoid weight loss discomfort. Lots of runners come to me because they want help losing weight, they want help getting stronger and running faster. One common question that keeps coming up is how do I lose weight without all the discomfort?
So they want to make big sweeping changes to their health and fitness, but they want to avoid feeling uncomfortable during the process. I get that. Totally. That was definitely me. Back in the day, I was always looking for shortcuts and hacks, anything that could help me lose weight that would help me get to my goal weight without feeling any kind of discomfort, or I wanted all the gains without any of the pains.
But this is not how things work in the real world. So in this episode, I’m going to take a look at what it actually takes to reach a weight loss goal. I’ll also share the secret of how to avoid weight loss discomfort. And avoiding weight loss discomfort, avoiding the discomfort of change is something that I am very familiar with, and something that a lot of people want help with.
And what they really want though, is they want help overcoming or getting through the uncomfortable bits. Because I think we all know that it takes some discomfort in order to grow and to change and to lose weight and to get healthier and to get stronger. Like all those things that we want for ourselves. You know that it does require you to get uncomfortable.
This is one of the reasons why I created my coaching program. And why I do personalized coaching is because we all need a little help getting through those uncomfortable places. This does not mean that the rest of your life has to be riddled with discomfort. And that you’re setting yourself up for a life of discomfort. That’s not what we’re talking about at all here.
But when we’re making changes when we’re growing, when we’re changing, when we’re improving our body composition, all of those things require a certain amount of discomfort. Because what you have right now where you are right now in your comfort zone isn’t what you want for yourself like this is easy, you know how to do what you’re doing now.
But in order to get to that next level, whether it’s running faster, getting stronger, losing 30, 40, 50 pounds, it requires some level of discomfort, okay? This is why I do personalized coaching. I’ve created an immersive coaching program that delivers all the knowledge, all the support, the encouragement, the inspiration, the motivation and accountability that you need to stay on track, to improve your health to make changes that last permanently.
This isn’t about quick fixes. This isn’t about losing weight as fast as possible. And I’m going to tell you right now, this is not about doing it without any discomfort. This is about learning how to lean into the discomfort so that you can become the healthiest and most badass version of yourself. And you can do it in a way that is sustainable. That’s what we’re all looking for here.
Anybody can lose weight quickly for a short period of time. We’ve all done that. But then you put the weight back on. Anybody can get a little bit strong or a little bit faster. But what if you want to PR? What if you want to BQ? You know what, if you want to radically improve your body composition, you’re gonna have to lean into some serious discomfort.
So if you’re ready for those kinds of big changes, if you’re ready to finally drop the weight and keep it off for good, if you’re ready to get stronger, to look better, to run faster, to run longer than you ever have before; then you’re ready for the Running Lean coaching project. There is an application process to join this program. You can just fill out a short application, schedule a free Zoom call with me. We’ll talk about your goals and we’ll see if this is a good fit for you.
It may not be but if you’re interested, just go to runningleancoaching.com/apply, fill out the application, you and I will get on a call, and we’ll talk about it. Cool, I would love for you to join me in the Running Lean coaching project, just go to runningleancoaching.com/apply. And we’ll see you there soon.
Okay, so this whole idea of leaning into discomfort is what we’re talking about today. And I titled this episode how to avoid weight loss discomfort, because I think that’s something we all want. And I will actually tell you, at the end of this episode, how you can avoid that discomfort.
But I want to, I want to like, first of all talk about how we really need to change our way of thinking around this, okay, so when people come to me, and they tell me that they, that they want things to be easy for them, they want things to be as comfortable as possible. So this is what they think they want, they think they want weight loss to be easy, they want it to be easy and effortless. They don’t want to give up anything, they want to continue to eat their favorite foods.
They don’t want to experience any level of discomfort whatsoever. And the truth is that this is just not the way things work in the real world. If you want to lose weight, you’re going to have to make some changes to your diet. If you want to run faster, you’re going to have to practice running faster. And these things do not feel good.
These things are by their very nature, they are uncomfortable things to do, because they’re pushing you out of your comfort zone. So people think they want weight loss to be easy. They think they want running faster to be easy. What they also want is they want to lose all this weight, they want to run a Boston Qualifying time, they want to look better, they want to feel better, and they want to do it without any kind of discomfort whatsoever.
And I think this is an interesting concept. But here’s the thing, you’re just you cannot have both. You cannot stay comfortable, and become more, it just doesn’t work that way. Think about everything you’ve done in your life that you’re proud of, or anything you’ve gotten through in your life. That was hard, but maybe profoundly changed you. Maybe you’ve had a child, or three, maybe you’ve raised a child through the teenage years, that’s some hard stuff right there.
Maybe you’ve run a marathon, or a half marathon or a 5k, or an ultra marathon or an Ironman or whatever. Maybe you’ve built a healthy relationship with a significant other. This is very hard work. This is years and years of work. Maybe you’ve gotten through a divorce or a health scare or a health diagnosis like cancer, maybe you’ve had a loved one passed away, like a parent, or a friend, or sibling or child.
All of these things have a profound effect on you. All these things change us profoundly. And I’ve said before, it’s the challenges that change us. It’s the challenges that teach us lessons. It’s through these challenges that growth happens. And none of this stuff is easy. It’s all hard. All of this stuff is hard to do.
But it’s those challenges that actually cause us to learn and grow and to evolve and to become more. It’s the challenges that change us. I hate that it works that way. I really do. I wish it was easier. I wish we could learn lessons from just reading a book. And we can learn some lessons from reading a book. But the profound life changes that the or life experiences that change us the most and cause us to grow, are those things that are hard to do, the ones that are uncomfortable.
You know, think about the weight loss or the strength training analogy where you have to, you know, go to the gym and lift weights, lift heavy weights, you have to overload your muscles in order for your muscles to grow and get stronger. You cannot build muscle and get stronger by lifting super lightweights. It just doesn’t work that way.
There’s a former Mr. Olympia Champion, Ronnie Coleman. And he has this saying he has this quote that I love. I say this all the time. And he says, “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weights.” And oh my god, isn’t that the truth? Everybody wants the body, but nobody wants to do the hard work. Everybody wants the gains, nobody wants the pains.
So if you want something more for yourself, if you want to lose weight, if you want to evolve, if you want to grow, if you want to get stronger, all that stuff is going to require that you endure some discomfort. And instead of trying to avoid discomfort, I want you to think about doing the opposite, I want you to actually embrace it.
Instead of trying to stay comfortable, and have everything be easy peasy. I want you to know that it will be hard, and know that you will get uncomfortable. You need to accept this, you need to embrace it, and then get on with it. Get on with doing what you need to do. And this discomfort is something that you have to choose. And you have to choose this on a regular basis. You have to choose to do the uncomfortable things.
If you want to grow, you have to decide that this is what you want for yourself. And you have to make a decision and decide that you want to embrace discomfort. And in Latin, the Latin origin of the word decide means to cut off. So you’re cutting off all other options when you make a decision.
And when you make these decisions, and you make decisions every single day, you’re going to make a decision to eat the pizza, or to eat the salad, you’re going to make a decision to have ice cream or not. You’re going to make a decision to, you know, get drunk tonight, or just drink sparkling water. And it’s in your moments of decision that your destiny is shaped.
That’s a Tony Robbins quote, by the way, it’s in your moments of decision that your destiny is shaped. There’s no growth in the comfort zone. And there’s no comfort in the growth zone. You have to be able to, you have to be willing to get uncomfortable in order to grow in order to change in order to become more.
And there actually is one way to avoid discomfort. And I told you at the beginning I was going to share this with you. There’s a way that you can avoid discomfort with all this and a lot of people don’t talk about this. Okay. So if the idea of embracing discomfort is too much for you, that is totally fine.
Here’s the answer: if you want to avoid discomfort, do nothing. Don’t try to lose weight. Don’t try to run faster. Don’t try to improve your health. Don’t try to get stronger. Don’t try to get off your meds. You know, don’t grow, don’t evolve. Don’t worry about ever trying to be anything more than who you are right now. Right, problem solved.
Stay comfortable. Stay in your comfort zone. But just remember, there’s no growth in the comfort zone. And there’s no comfort in the growth zone. But if you don’t want to experience any kind of discomfort, that’s fine. That’s an option for you. Just don’t worry about changing, just stay where you are.
Is this what you want? Is this okay for you? Is that really what you want for yourself? I don’t think so. If you’re listening to this podcast right now, I’m gonna say probably not there’s probably something more that you want for yourself. And you’re willing to experience some discomfort to get there, right.
But what most people do is what I just mentioned, they do nothing. They don’t try to improve their health. They don’t try to lose weight. They don’t try to run faster. They don’t try to get stronger. Because it’s hard. Because that doesn’t feel good. Your brain is programmed to seek pleasure and avoid pain. Pleasure equals in our minds, in your brain, pleasure equals eating ice cream. Pain equals not eating ice cream. Pleasure equals sitting on the couch and watching Netflix pain equals going for a run or doing speed work. That is painful, right?
So your brain just wants you to be safe and comfortable, and just, you know, everything to feel good. And what I’m asking you to do here is to kind of override your brain’s natural way of doing things, and to seek discomfort in order to become more in order to grow, in order to evolve. And I have to say this to like, more discomfort is not always better. We’re not getting uncomfortable for the sake of getting uncomfortable. That’s not what I mean here.
Like, don’t put a rock in your shoe before you run out. Patrick said, I need to get uncomfortable. So I’m just going to be really uncomfortable and just, you know, make this run really suck. No, that’s not what we’re talking about here. Okay. We’re not talking about pushing yourself so hard all the time, that you’re creating chronic stress in your body, and you’re not getting the rest and recovery that you need.
You don’t need to be go, go, go, go go all the time, you have to prioritize rest and recovery. Right? This is what I’m talking about rest and recovery, I mean, mental rest and recovery, emotional rest and recovery too, as well as physical. But we don’t want to put ourselves in a chronic state of stress, you know, I gotta stay uncomfortable all the time.
No, we can be comfortable sometimes. It’s okay. So just don’t don’t misunderstand what I’m saying here, I do want you to have some comfort in your lives, you know. And you can of course, you can eat that ice cream. Occasionally, of course, you can like watch Netflix, you know, here and there.
But we also have to remember that if there are things that you want for yourself, those things that you want for yourself that you don’t already have, why outside your comfort zone, the things you want for yourself, but they exist out of your comfort zone. So you gotta get out of your comfort zone in order to get them.
And there’s no end to this, just understand this, like as a human being, you should always be striving to grow and evolve and become more. I think this is something that we should all be working towards. And there’s no end to changing and evolving. So there’s really no end to this idea of embracing discomfort, it has to just become part of your identity, it has to become part of who you are, and what you do on a regular basis.
Today, I am someone who regularly seeks out and embraces discomfort. Because I know that if I’m doing that I am growing and evolving and I’m becoming more I’m becoming more of the person that I was put on this earth to become. This is what I want for you. I want you to embrace the idea of embracing discomfort and knowing that that is the goal. That is the path to get you to your goals. Okay, I want this for you. You should want this for you as well. That’s all I got for you today. Love you all keep on Running Lean, and I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
