Automatically transcribed, so expect the odd wrong name or word.
Hey guys, I wanted to do something in conjunction with the podcast is something I can release every couple of days Maybe once a week maybe once a month Just is a little chat where we might I might talk for five ten minutes about little ways. We can be better and improve everything Purely because there's so many I guess negatives going around and we talk ourselves down so often that I wanted to give you guys something to come back to or you know, even just a reason for me to kind of tell you guys what I'm
thinking or Talk about what I've been talking about the coaches or the vertice family members about and one of the things that I wanted to talk about today Was staying the course I've had a few I have a lot of discussions to a lot of our members about why they're not getting the Achievements or why they're not getting the progress or why they're not improving as quickly as we want and I guess as a society we all want that instant gratification and and all that kind of thing and most of the time it comes back
to Give yourselves a little bit more time and I know giving yourselves a little bit more time is a really really simple answer But a lot of the time we give it six weeks whether it be Looking after our eating or moving a little bit more or trying a new training program. We give it six weeks and we completely Throw it out. Like we change something else. So we go from doing one thing to trying something else without really giving that new intervention time to actually create an adaptation and I guess Yeah, I just wanted to talk a little bit about why I feel that that's the case and what are the little things we can do To improve it.
I guess it starts off for me With being consistent and you know, it's hard and Sometimes, you know, we've got that big goal that we've set and we don't set little goals in throughout Might be a two-year goal But we don't set those little goals and one of the things that really helps me be consistent is that constant hunger that constant reminder About what my big goal is and what are the little goals that are gonna get me there? I'm sure hopefully you all know by now But you all know that the meaning of vertices excellence and that's something that's a word that it's not just a war Not just a word on our walls.
It's something that I try and live by every single day and every minute That I'm awake And asleep, hopefully, hopefully I'm sleeping excellently But it's something that I try and live by every minute that I'm awake And I guess my meaning of excellence and something that I've that I've written down for you guys today's my meaning of being excellent is Excellence isn't about being perfect. It's about doing the little things well every single day. It's about consistently showing up being present putting in the work Because if we're doing that We're constantly moving Towards where we
want to get to I think it might have been Greg that told me this one But it was how do you climb a mountain it's one step at a time and for me That's something that if I feel as though I'm becoming impatient or I'm not moving towards my goals That's something that I remind myself everything takes time And it's not you know anything anything worthwhile isn't going to be something That's gonna be easy. It's gonna be something that takes it takes a lot of time So you know for all you guys out there that
have those little goals and have those little things you want to achieve that It's taking a little bit longer than you hope stay the course be patient You know just try and try and be in a rush to be excellent every single day and be ticking those boxes One of the other things that I tend to find Is a reason why and and I say reason there's a lot of this one of the things we talk about is the difference between reasons and excuses and Excuses us I guess Making I know kind of giving up the It's our fault.
We we handle it off and just say oh poor me. You know it's an excuse. I don't want to do it a Reason is something that's actually there, and there's always going to be reasons around why we don't achieve things one of the reasons that I find Happens a lot is we're not looking at everything in a holistic picture We're looking at the way or what we're actually trying to achieve or we're looking at our training or nutrition or whatever It may be we're looking through a straw We're not looking at the whole picture and
when it comes to achieving what you want whether it be in business or In training or you know it might be body composition or playing sport whatever it is We need to be looking at everything as a whole because all of these little things I Guess they affect each of the other things so one of the things we use here at vertices What we call the holistic wellness rating and this is something that's been around pretty much since we started We tend to find everyone will go helpful ever at one thing at a time Which
is which is understandable because it's really really hard to concentrate on ten things at once But that's where it comes back to not being perfect and being excellent instead our holistic wellness rating is ten things That I feel as though all contribute equally to us achieving our goals and those ten things are as follows and you know if you're if you're sitting down listening to this and you've got a chance grab a pen and paper and write these down and And what I what we get out all of our vertice family members to do is rates where they think they're currently at out of ten It's not where you were last week.
It's not where you want to be next week. It's where you are currently And yes, this is a subjective assessment so You know it's very easy to Add a couple of dot points or if you're hard on yourself take a couple of dot points away But we use this as a fairly regular intervention to see How each of our vertice family members actually feel as though they're going and it's something I use fairly often as well because if I'm not recovering well from football or Tired after work, and you know my sleep shit house, and
we've got to look at it So the ten things are as follows we've got training and movement as number one Are we moving are we training are we putting in the time that we need to towards our goals? Food nutrition are we fueling our body to actually move and to do all the things we ask of it with our training? Hydration obviously everything that happens in our body Well the majority of things that happen in our body need water to actually process correctly, so That's something that it's obviously very very important. We've got Sleep and we've split sleep into two categories.
We've got sleep quality which is obviously how well you sleep and Do you wake up? Do you wake up feeling rested, and we've also got sleep quantity which is How much you sleep and we rated ten as nine hours good quality sleep? So I'm probably about six at the moment because I haven't been sleeping a lot, but I like being awake So we can't win them all next one is relaxation and relaxation is basically you time It's you giving yourself time to chill out to zone out to Do something that is purely for you. It's not because someone else wants you to do it It's not because you have to do it.
It's something that you enjoy doing so for me. It's listening to podcast It's going for a walk. It's Doing a gym session something along those lines are you actually giving yourself relaxation time next one is stress and stress is one of those things that everyone has and stress is Completely natural thing and it's completely normal thing And it's probably it's good to have to a point because it helps us ticking along and it pushes us to Challenge us to challenges us to adapt and improve and and all those little things But stress is one of
those things that people tend to overthink and go a little bit Overboard with I guess worry and things like that It's something that next time I play around with this rating I might even add to Two parts of that because stress and everything in life can be one of two things It's controllable or uncontrollable with our controllable obviously we want to figure out what can we do to help it? but with our uncontrollables I think that's even more important that we Identify what they are because once we identify what the uncontrollable stresses are it might
be an illness it might be Co-worker it might be an injury or a long-term injury or chronic injury or something along those lines it might be something that can't be helped which By definition is an uncontrollable, but it's it's something that we want to identify that it's there We want to ensure that we're aware of it because then we understand what's going on and what we can do to fix it But then we move on it's uncontrollable we move on and we deal with the controllables the next one We use is time management now time management Is something that everyone says they got no time.
I don't have any time. I can't don't have time to train I don't have time to meal prep. I don't have time to sleep I don't have time to wait don't have time to do all those things and that's that's bullshit No more or less everyone is given 168 hours and in a week and if someone Promises us they have no time. We'll do a little activity called 168 hour rule where We'll start top of a blank piece of paper with 168 hours, and we'll follow it down the page and Add things like work and
sleep and training and eating and social time and all that kind of stuff and figure out how much time people have actually got and most most people we end up with 20 30 hours unaccounted for and That's where where priorities come into it, and we figure out what we actually want to be spending our time on Rather than just saying oh, no. I've got no time. It's too hard Next one is family and relationships something that we talk about fairly fairly consistently and just want to want to touch on because stress can come from relationships
fairly significantly, and if people have a positive family family life and and Friendships and relationships and things like that then everything else tends to tickle over tick over a little bit a little bit easier and a little bit more smoothly and when things aren't going well at home or aren't going well with friends Everything else tends to take a turn so it's something that we talk about In in fairly great detail depending on the person and where they're at and the last thing is energy levels energy levels is one of those things that It's either we're either good or bad or oh somewhere in the middle.
It's not a something that we can really Change by itself. It's something that tends to rely on the the other nine Nine areas of our of our well-being and and health and things like that to actually improve Energy levels, so I guess they're our 10 10 ratings we use for our holistic wellness rating chart What we also so that so we write all those out of 10 now giving us a total score out of 100 I'm not too fast on the total score what I'm more so Like to look at and like to improve is each individual one.
We improve it by one point two points Every time we're in And how do we do that? It's it's fairly it's fairly Difficult thing to do is to improve all the things at once so what we tend to look at is we tend to look at one action point That we can actually put into place for each one of these things and that's that might be something as simple as for training movement if We have someone in who wants to play better football, and they're feeling as though they're gassing out later later in the game
They're running out of legs, and it might be their action point is to Improve their recovery or get a little bit more sleep, or it could be to walk three or four times a week To get them moving and for that little bit of cardiovascular development if it's their hydration and they're Currently not drinking much water and it might be all right by lunch time I want to have it. I want to have consumed three bottles of water and by dinner time I want to have consumed six and if I'm training I'll have an extra
one What we want to do is have a an actionable point something that we can actually measure And when they're in the next week or the week after or even three or four weeks later when we do the wellness rating again It's something that we can look at and say yes, it's improved or no this didn't improve It allows us. I guess to take a little bit of a stock take Of our life and of how everything is going and figure out what can help And yeah, and it's it's it's one little tool It's not
perfect by all by any means but it's one little tool we use to kind of look at it and make sure that everything is on the right track because if you know so many people put so much time and effort and money into their training when Everything else is a mess and then you end up Behind where you were when you started because you're beating yourself down and not giving yourself the time to look after everything else. So If if you guys would like I'll post up our holistic wellness rating up on Up on social media Facebook or Instagram or if you'd like me to email to you.
I'm happy to do that this is just a really really simple tool where we put all the aspects of our life together on one page and figure out how we're actually going because It probably doesn't happen as often as it should Last thing I want to talk about before I before I shoot is just Do the small things well Do all of the all of the little things that you know help in the bigger picture I'm a big proponent of doing everything one percent better will make a hundred percent improvement It's it's a really really simple Boring saying but I live by it and it's something that I try and follow every day That's it.
Enjoy any questions. Feel free to post them. I'd love some suggestions Yeah, this is the first be better little snapshot. So thank you for listening and have a wonderful day Be amazing and be excellent [BLANK_AUDIO]
