05/01/19 E87 How to Celebrate the LITTLE Wins

Big wins are nice, but do you know what really gets you through life? Celebrating the littlewins! Today the guys do some mind-hacking as they explore the true path to obtaining your goals in life. Whether that's fitness and health goals or work and life goals, the methods are the same!

The gap between where we are and where we want to be.

We've turned "dreams and goals" into something ethereal.

The importance of always working towards something.

How visualization alone is not enough.

How to hack where you are right now.

Happily ever after doesn't exist!

I want to celebrate in ONE hour. What do I need to do to get there?

The Now What: 5 actionable items to do right now.

Don't forget to celebrate the losses!

And, finding someone to remind you of your progress.

Eric and Chad really enjoyed their time at the Salt Lake Keto Conference this past weekend. While there, Eric was asked to sum up the benefits of bioStak in 2 sentences. For Eric, that was almost impossible! Go to bioStak.com to see ALL the benefits of the stack.

And as always, if you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching

Chad: 00:00 Oftentimes times if you go to a motivational speaker or you go to some workshop or something big that's going to tell you how to reach your dreams and goals, they tell you to dream big. Right? Eric, you, have you ever heard that dream big Eric Pass? Yes. Yeah, we grew up, we grew up being told to dream big, but there is a problem with only dreaming big. They Say a journey begins in a single step or in my case, one less piece of bread. My Name's Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They called the bio hacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life and Ketosis podcast, uh, biohackers guide to optimal body performance.

Chad: 01:08 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with the man that can get me there. My mentor and cohost, he is the science to my regular guy, the extreme testing to my, I'll take your word for it, the bio hacker himself, Mr Eric Bischof. Somewhere along this journey of ours, I realized that feeling better is really one part physical and one part mental. And both are needed to achieve the optimal state of being what I call keto happiness or ketosiness. And today we're talking about little wins. This is Eric. Eric, this is something that I've talked a bit about in some of our other mindset, uh, conversations. Actually probably most of our mindset conversations. And every time it comes up, it's usually, you know, really quick in the end, you know, setting people up for success in whatever principal we're talking about.

Chad: 01:56 And I don't ever have time to go into it the way I want to. So we're going to do more of a deep dive into, and here's the thing. Um, one thing that I'm assuming most of our listeners are experiencing is a little bit of discontent in their progress in anything, right? So, whether that be keto exercise, their work, their hobbies, um, you know, they're parenting their partnerships, whatever it is. There's always, we seem to usually have some sort of chasm or gap between where we are and where we want to be. And I think that's actually a good thing as long as we're healthy with it. Right. As long as it doesn't drive us crazy and um, but, but that means that we're reaching for something and we're going towards something rather than standing still. So, um, so that's what we're going to talk about today is the ways that we can, uh, narrow that gap, achieve what we want and then we can look forward to the next thing that we want to achieve.

Chad: 02:58 But uh, before we, before we dive in, how are you doing?

Eric: 03:02 I'm doing good. Uh Huh. Getting rested from that conference a year since we spent all weekend at the low carb conference. Yeah.

Chad: 03:13 So we were all weekend at low carbs, Salt Lake. It was a good time. It was a great, it was great to meet some of our listeners and to get new listeners and to discuss keto and try out some of the foods and snacks that they had there. Listened to some of the speakers. Uh, overall was, I think it was just a good time.

Eric: 03:31 Yeah. I, I had exciting time to share the science behind bios stack and then quite a few people just looked at me like, what are you talking about? Give me that sign over the head like two sentences. So I had to learn real quick how to keep it short and keep the science out of it and just tell them the benefits of biostak.

Chad: 03:57 Yeah, yeah. I was actually going to bring that up is a great time to talk about bioStak since we do every episode. But I was really happy with the response to bioStak at the conference. I'm really intrigued and it was pretty surprising to me or to find out the most people are not taking anything from free radicals or inflammation.

Eric: 04:20 Oh. And I was amazed when I talked about, I just asked the question and say, do you take any supplements in regard to, you know, anti options, free radicals are mitochondrial health, what? All right, I'm not going to have, okay let's start here. fatigue inflammation, aging, longevity, skin energy, all that stuff. And they're like, really, really, you know about the five nutrients we have anyway. So it was really a good learning experience for me. Even some of the doctors there, I had to go into some little explanation, which was kind of funny, but it was a good learning experience for me for sure.

Chad: 05:00 Yeah, absolutely. But you know, we had another conversation that I actually really appreciated with somebody else who was, it was kind of an influencer on Instagram and the keto world and we are looking to having them on the podcast. That would be pretty fun too about their journey. But he asked us the question, you know, in two words are in two sentences, how do I tell those who are following me, what bioStak is? And I thought that was a great way for us to talk about bioStak today. So, Eric, what was your answer? Talk about the two simple sentences that biostak

Eric: 05:38 remember we bounced back and forth and there's so many benefits to, um, to bioStak. And for me to give two sentence explanation, it's like torture. I mean, absolutely torture. You know, I started going with Mitochondria health free radical scavenger and things like that and he's like, ah, I'm not sure all my followers will grab that. I, and I looked at you and I said, well, Chad, what would you say? Then we got to do inflammation and fatigue and aging and skin and all those kinds of things. Um, you know, neurodegenerative diseases and disease prevention, know anticancer and all that. And he said, yeah, there were going, we're going down to what, you know, you can focus on for people because that's what they want, that's what they want, you know, and stay out of the chemicals and all the reactions that's taking place in the Mitochondria. So I thought it was great. It was a good learning, you know, and we've had that before. You've always telling me to, to, to tone it down.

Chad: 06:43 People want to know what the outcome is. Yeah. That's the greatest thing. And, and you know, with bioStak, like I said to a lot of people this weekend, sometimes it's hard to talk about the outcome because most people are looking for those pop words, the hot words like energy and clarity and weight loss and all of that kind of stuff. And those are, you know, obviously we know that those are a lot of times their bs. But a lot of these supplement companies push those terms because they know that you'll put your, your money down when you hear him. And a lot of things a biostak do or behind the curtain, which is often the most important, right? We don't see what's happening, we don't feel what's happening, but man, they're keeping the show going

Eric: 07:24 and it's prevention. But if you do have symptoms like fatigue and we do have pain, inflammation and those kind of issues, then yes, you're going to get the benefit. You will feel something taking care of that symptom. But if you don't have any symptoms, then what we want to do is re you have, you have chronic silence symptom. I mean that you don't feel yet. Cause that's what silent inflammation is. It's coming and it's building. All right. And then all of a sudden when it expresses itself, you're, you're in this, you're in, into feeling the symptoms and it's not a good sign because you've progressed that far. We're stopping that progression of that silent inflammation to get to those degenerative diseases in those inflammation, arthritis, rheumatoid or all that stuff. That's where we're getting to the root cause of the Mitochondria with free radical scavenging and energy production basically. So, so that's, that's the key. And you know, we could, like I said before, we could put caffeine and I didn't give you an instant pop. Whoa, this stuff really works. It's amazing how many people and testimonials we're getting that their energy has really increased because they are suffering to mitochondria fatigue. And that's your energy producer. So they do get a, uh, an energy boost and things start working better. And you know, that, um, I mean everything is reliant upon the mitochondria functioning properly. So there is some good pops out there. Uh, if you really have some issues, great.

Chad: 08:54 Yeah. Right. Well that's great. I think that's all we need to talk about bowels. That's fantastic. It was a great weekend talking to people about bioStak and selling bottles and, and really watching people invest in themselves. So if you out yourself, go to biostak.com check it out, learn more and see how good you can feel. What were you going to say?

Eric: 09:12 Yeah, the speakers were great. They did a great job. I appreciate them being there and sharing the message of keto and low carb. And of course, Keto Chow. Uh, we're the ones that initiated this whole thing, so, so props to them too.

Chad: 09:27 Yeah, many, many things to keto, Salt Lake conference or low carb and all the vendors and Keto Chow. We just, we made some good friends. There were some products and some great teachers, so it was a good time. So let's dive in. Um, so one thing, Eric, that is kind of an interesting phenomenon that I deal with every single day because this is what my day in and day out looks like, is talking to people about their dreams and goals. And I don't know if you experienced this as a coach, um, because obviously you're helping people set goals and go after dreams. Um, but those words have become so overly used, um, in my opinion, dreams and goals that a lot of people turn off, turn their brains off, turn their ears off, you know, just kind of disengaged when they hear somebody starting talking about dreams and goals. Do you experience any of this and you're coaching? Oh yeah.

Chad: 10:29 It's too bad because I think what we've done is we've sensationalized these words, right? We've made them into something big and then we've charged a lot of money to, to achieve them and um, and all of that kind of stuff, which is, is fine. If somebody can actually help you get results, it's worth the money. But unfortunately there's been a lot of charlatans that have played on the, these words of dreams and goals. And I'm going to help you get there and then not give you a system and action steps and all that kind of stuff that actually help you get there. So I just want to, I want to set the stage that, that way at the beginning of this conversation, because I don't want people to turn off when they hear me talking about dreams and goals, what I'm really talking about is where do you want to be in any certain amount of time, right?

Chad: 11:20 So where do you want to be a week from now? That's a dream. That's a goal. Where do you want to be a month from now? That's a dream. That's a goal. Where do you want to be? A year, 10 years, 15 years, all of that kind of stuff though. That's all I'm talking about when I talk about dreams and goals is where are you now compared to where you want to be in any certain amount of timeframe? There's no woo woo woo here. There's no, uh, you know, trying to sell you on a quick, a quick fix or anything like that. Um, but I do want to discuss this because I think it's really important. And if we're not looking to where we want to be, we are going backwards. We're standing still. We're, we're digressing. And, um, it doesn't feel good when we're not moving forward. Uh, that's, I mean, as I look at any time in my life where I experienced the most depression or the most, um, discontent or fighting with my wife or not feeling good as a parent or yelling at my kids, it's the times when I didn't, wasn't working for something, wasn't working toward something. Have you ever experienced that?

Eric: 12:32 Uh, yes. And I still do. Yeah. It's just an ongoing, you know? Right.

Chad: 12:42 So I wanna, I wanna I want people to start thinking about some of the areas that are life, where there is this chasm or this gap between where they are now and where they want to be in any certain amount of time. So think about weight loss. Think about fitness, think about health, heart health. If you're pre diabetic, if you're, you know, whatever your circumstance is, where are you now and where do you want to be and what is that gap? Okay. And, um, think about athletics, think about income, think about relationships, think about career, school, all of, you know, all of those sorts of things. Those are, those are the areas in which we feel a little bit of discontent between where we are and where we want to be. And then that's when goals and dreams start to happen. We start to think about, well, what if I lost this much weight?

Chad: 13:39 What if I could run that race in this amount of time? Or, you know, or whatever. What if I could make that much money doing what I love and, you know, supporting my family and helping charity and all of that kind of stuff. So these are, we start to dream about these things. And, um, when we look at, um, we, we very often we look at the big dreams and goals, right? And so this, this is something like if you go, a lot of times if you go to a motivational speaker or you go to some workshop or something big that's going to tell, tell you how to reach your dreams and goals, they tell you to dream big. Right? Eric, you, have you ever heard that dream big Eric? Yes. Yes. Yeah, we grew up, we grew up being told to dream big, but there is a problem with only dreaming big. So I don't want people to not hear what I'm not saying or I don't want your people to hear what I'm not saying. I'm not saying that big dreams are bad. I'm saying big dreams alone are damaging. And so hear me out. So when we have big dreams and we have huge goals, all those are, is a point of reference for us to feel what we really want. Now make note that I said feel and not think so. I'll say that again. Big Dreams and goals are just a point of reference for us to feel what we really want. And that's a big key point. So I was, I was actually driving back to my house this morning from the gym and I saw a chase bank billboard. And, um, I thought it was quite interesting that they were kind of using this principle in their marketing.

Chad: 15:35 And what the billboard said was, um, the first step to growing your small business is believing that you can. Mm. Hmm. And I thought, wow, that's, that's interesting. That's cute. That's changed that chasing. But this is actually a principle that I use in my coaching. When somebody has a big dream, a big goal, I use that. I help them use that as a point of reference to actually feel or believe. Cause belief is a feeling. Right? Um, and, and we can think about our beliefs, but ultimately the way that they're anchored as what we feel when we think about those things. So belief is feeling in thinking. So I help my clients actually feel what it would feel like to achieve those big goals. So if we, if it's weight loss and it's like I got to lose 50 pounds and that's my goal, or I got to lose a hundred pounds, whatever the goal is. I mean we were, we met some pretty impressive people this weekend. 100. I think the biggest, the biggest loss was like 160 pounds or something like that. Pretty incredible. Um, you know, so when I have clients that are up against something like that or want to achieve something like that, we really get deep into feeling what that would feel like to actually achieve that. Right? So it's not just like, hey, tell me about what you want to do, where you want to go, or where do you want to be by this time? It's okay, what does it feel like to walk up a flight of stairs and not be winded? I want you to sit here, close your eyes, deep breath actually feel what that feels like at the top of those stairs. Actually feel what it feels like to cross that finish line of that iron man.

Chad: 17:24 What does it feel like? What do your legs feel like? What does your heart feel like? We're, you know, where's the sense of accomplishment? Where do you identify that? Some of us feel accomplishment and our heart. Some of us feel accomplishment in our mind. Some of us feel accomplishment in our total body exhaustion, right? So I take them through an exercise where these big goals and these big dreams, we actually feel them. And that's where big goals and big dreams are useful is because there they are a point of reference to actually feel what we want. Now what we're doing is we're actually changing something in our brain. We're, we're taking, um, what it's going to feel like. And we're, we're putting that into our mind. So when I have a client like this and we're creating that point of reference, I have them do it every single day. So I would say the same thing to you that are listening. And even you, Eric, if you have that big dream, that goal and it feels like, you know, like a big gap between where we are and where we want to be. Take time, five minutes a day, 10 minutes a day, uninterrupted. In the shower, in the car, uh, before everybody wakes up. Whenever you have to do it and actually feel what it feels like to get that,

Eric: 18:42 you know, it's neat how you, how you're, you're expressing that because in, in my coaching, when I have that first consultation call, when I'm actually there, my client, I'm coaching them, I always end it. We're dealing with people that are really obese or diabetic and a lot of health issues. Each side of that could be 50, 40, 60 years old, whatever. And it's amazing chat. I've always, I always asked this question in, I as I go over their history, I go think back, just let me know real quick. When did you feel your best? We did you feel good? Was it high school, college or was it after, you know, when you got married, after kids, when did you feel your best? And it's amazing when they think back. It's always interesting where they go to at what part in their life where they felt really good. And even though, you know, they, they one time, if they weighed at one 70 and that's not the ideal weight for them at all. And they felt their best even at that. And that's where I try to draw them back to is yes, remember that fee, you know, it's, it's interesting how you're talking about that.

Chad: 19:52 I love that. I love that point of reference. I love that point of reference. And then you can put it into the future. Let's say that's where we're going. That's where we're going. Even better. You Bet. If you could imagine better. That's where,

Eric: 20:06 and that's what I, that's how I approach it. And I never thought of it like how you're thinking about it. And I, I guess I'm on track a little bit, but

Chad: 20:16 let me ask you this. So that's where big dreams and goals are really valuable to us as that point of reference. But let me ask you this, Eric, how come your job is not done as a coach? As soon as you help them feel that future. Like why, why isn't that enough? Why can't you just be like, okay, great, you can feel it now. Let's go get it. Yeah.

Eric: 20:36 It's every, all the obstacles that they've been, they're going to encounter and they previously have given themselves and become adapted to. And Stellar. There's the hurdles are right there. Okay. That's the roadmap.

Chad: 20:52 That's right. So, so the distinction I want to make here is that feeling that is incredibly valuable so that we know what we're going after. But, but it does not elicit action. It doesn't drive action. There are no steps in that. You don't wake up from that visual visualization or open your eyes from that visualization and say, all right, I know exactly what I need to do and, uh, I'll just do it now. It doesn't work that way. Um, you know, in fact, our brains can only, um, we, we really can, we're only evolved to really, I mean, three years is a stretch for us. Like, as you talk with with clients or people are, you know, as you talk about big dreams and goals farther out than three years, we really have no connection to it. It doesn't do anything for us emotionally.

Chad: 21:48 Uh, we don't feel like we can actually grasp, uh, longer than three years. It's very, very interesting. It is a survival tactic handed down from our ancestries are our ancestors and it's very interesting. I'm not going to go into that because we don't have time, want to cover a bunch of stuff, but it's very interesting to study why our minds are unwilling to go beyond two or three years. It's, it's, it's fascinating. Anyway, so these big dreams, he's big goals. They become a point of reference, but they don't elicit action. It's not perfectly clear what we need to do at that point. So what we knew what we do at this point, once we are feeling those big dreams and those big goals every single day, so we know what it feels like to have them, then we need to create a little wins for action. Little wins are actionable.

Chad: 22:42 Okay. They, that is what do I need to do right now? What is this one thing that I need to get done that I know will get me closer? So, um, for me, Eric, I have my little wins. I have a, so I have to, I have to, I want to exercise four days a week no matter what. And if I were, it doesn't matter what day it is, it doesn't matter really what the exercise is. I mean, I have my regimen that I really like and I've, I've kind of gotten into that, but as long as I get those four in a week, I can celebrate that small win every single weekend. And I do, I do celebrate that every single weekend. As long as I get those four in, it's a celebration for me. It, for, for those of you listening, it might be one day and that's great. That's perfect. If you haven't worked out for a while or if you, you know, you've been pretty sedentary and you're trying to get back in, make that small win one full day, what can I do right now? Does that make sense? Even, even a small wind could even be booking that your spot in that next class. You haven't even gone to the class yet. An exercise that can be your small win. Do you see how these are so much more actionable than this big atrocious goal? Um, that feels really great that when we're going to have it, but we have no idea how to get there.

Eric: 24:17 Oh yeah, for sure. I mean, I'm constantly coaching euro. Yeah. And I get excited about the whole wins. I really do. It's, you know, I, I have, you know, in my mind and on my all my stuff, I have all these things written out for them. Uh, but just those little wins along the way, I think I get more excited about them and they do sometimes is they really don't. And I'm going to ask you, how do you really recognize that I may give us some attention. I mean, personally, wow, this is a big deal. I, I finished my first class or what ever.

Chad: 24:50 Yeah. That's great. G'Day. Yeah. I neglected to tell you and everybody else at the end of this conversation, I'm going to give five ways that we set ourselves up with these little wings and that we interact with them in a way that we get closer to our big goal, um, before we even realize it. So I'll give you some, I'll give you some action items. Um, couple of the reasons why these, now that I've painted this picture and showing you why little wins are big, big goals are for mindset, little Windsor for action. A couple of the reasons why, um, big goals and dreams don't elicit action or don't, don't, uh, catalyze action is, um, we're an instant gratification sort of society. We want that payoff pretty Dang quick, right? Am I, am I out my out in the woods?

Eric: 25:47 You know, it is a constant, you know, especially in people I dealt with for years now in coaching, it's like, man, some of this took you 30, 30, 35 years to get to this spot and you and I, and 12 weeks, it's just not a lot of time. Turn it around.

Chad: 26:03 Right, right, right. So, and, and the, the important thing to hear is the, or an increase in an important mindset distinction here is to not, so I'm not a fan of us have the conversation of looking at, uh, our society and going, well, we're just an instant gratification society and that's bad. And you know, like just camp, we're never going to gain whatever that, that negative, I'm much more interested in the conversation where we say, okay, I like instant gratification. How do I use that to get me closer to where I want to be? And it's a very simple, you can see right away, the best way to utilize that Instagram, that hunger for instant gratification is to give myself instant gratification often. And what better way to do that then set myself up for a little wins. Yup. That's, that's, well, I'm much more interested in hacking, um, are where we're at. Yes. The, the new mindsets and new knowledge and uh, all of that kind of stuff will come with time. I'm not too worried about that. I'm more about how do we hack where we're at right now to get what we want. Right? Yup. Um, the other thing that that hurts us with big goals and, and a big dreams if we don't have little wins is seeing others with it now, but not ever seeing what they went through to get it. One way that I can really illustrate this, Eric, is if, if, and I, I guess exercises and workout and weight loss is just on my mind this morning, so bear with me. Um, but uh, one way I look at this as is going back to the gym after a long time, um, and seeing all the people there that are fit and strong and working out for long periods of time or working out really hard and all your, you're just seeing them in a moment of time.

Chad: 28:03 You're not seeing what it took for them to get there or what it has taken them to maintain that. And so, um, oftentimes our big dreams and our big goals when we compare ourselves to others looks so daunting. And we often, our mindset and our mind, our thoughts often go to, well, it's easy for everybody else. Why is it so hard for me? Or everybody else is already there and I'm so far behind, which is just not true. We just didn't see what they had to go through to get there. And it took time and it took little wins and it look, took a healthy mind frame with, um, they're, they're eating and they're exercising and all of that kind of stuff. And, and I see this all the time. A lot of my clients are in the business realm. They're trying to get help with their own.

Chad: 28:59 A lot of them are business owners or their CEOs, CFOs, uh, you know, all of that kind of stuff. And, um, they're looking at others going, man, they've got it all together. Their team is working hard, they have a good culture. All of that kind of stuff. I, I'm just so far behind, or it comes naturally to them and not to me. And that's dangerous, right? That focus on that big goal in that big dream that other people already have is very, very dangerous. Finally, these big goals, these big dreams are really difficult to celebrate. Think about that. Hmm. So, um, if your goal is something that is going to take years to achieve or, or Alar you know, a long amount of time, I don't want to put it in a certain amount, but to you from your perspective, if these goals are, are going to be difficult and take a long time, what tends to happen is when you get there, it's still not enough, which is okay, that's fine.

Chad: 30:05 Right? Because now you're in a new space and you're, you're looking at where you want to be from there, which is awesome. But the problem is, is that years ago, three years, four years ago, you set out to do this thing and then by the time you get it, your mindset has completely changed and you're looking to something else. So you never take the time to really celebrate. Also, how do you celebrate that big [inaudible], right? The celebration is never going to match the work you put in. It's just not. And so that might leave you feeling empty. That might meet, leave you feeling like, well no celebration or no filling. Would it ever be big enough to compare to the work that I put in over the last so many years to get here. A lot of people experienced this with, with graduating, uh, um, college or graduate school. Like it's, it's like they look, they work, they work, they work, they look towards this thing of called graduation. They get there. And I don't know if you've ever experienced anything like this and your life, Eric, but they get there and they go, oh, that's it. Well, so now I just go to work. I have a question for you. I mean, it's huge and they didn't take the time inside of their graduate program inside of their school, inside of there w you know, process to celebrate the little wins. And that feels good. Okay, go ahead. I have a

Eric: 31:37 question for you. All right. And Yeah, and I'm dealing with people for years on, on reaching goals. How, you know, could be, you know, a weight loss, uh, uh, you know, become, you know, get rid of you're prediabetic or your diabetes or erase a big accomplishment. Something that they're working towards. The biggest issue I have chat is his end goals and obtaining and reaching. It's amazing how many of those reach their call. Okay. And then they suffer that goal, post depression, let down. Okay. Because focus all those years or time or whatever, the drive, keep going. Whatever you expected the outcome to be and what it was going to feel like and the reward. And then when you obtain it, then all of a sudden you're missing something. Something is not your expectations or the letdown or the drive. All of a sudden you and I do this even when, like for Ironman, there's just a post race depression and it's amazing feeling, uh, those [inaudible] that are out there in different ways. So, you know, I'm always back to, you know, I'm the why guy. And so in knowing why you're doing it and really establishing the why and the purpose on the, the little wins and the goals that you're progressing through, you think that's at the Ba, you know, at the end of that, I mean, there's no end to a goal. To me, you just keep going. Okay. But is it the why, maybe part partially through there that you, you lost the focus of really why you're doing it. I mean, I don't want to lead you down another path, but I'm just, I'm always dealing with the y. Okay.

Chad: 33:22 Yeah, I don't, I don't think it's a different path at all and yeah, I actually don't think it is a, it is a matter of forgetting your why. What I think it is is being a end focused society, right? We focus on the end result. We focus on and if I could just get there, I would be happy if I get that, I would be so happy. If I find that love of my life. Everything would be so wonderful after, I mean, think about every fairy tale that we grow up watching or listening to or reading. It's this journey, this hard journey, the struggle, blah, blah, blah. And then they get to this one point and then happily ever after. And the problem is, is the happily ever after does not exist. There is no such thing as happily ever after. Anybody who has lived longer than 10 years of their life is starting to understand that we ever after does not exist.

Chad: 34:25 It is then you're just right back into the next journey or grew in journey. Right. And so what happens is when you get these, and this is exactly what I'm talking, I'm so glad you brought this up. When you get these race blues, it's the same thing. I'm dealing with a client right now who just graduated graduate school and they are going into the field and they were, and we just had a conversation last week and he's saying, I thought it would feel so different. I thought I would feel so accomplished. And you know, now I have this phd, I've got this and this and I've got this job offer. And I thought I would be on top of the world. I thought he didn't say this, but this is what I heard. I thought it was happily ever after. And um, it is just not, and so you're start, you're starting to see.

Chad: 35:22 Um, so if you're working towards happily ever after, you're going to have this disappointment. If you're working for happiness now in the journey there it is and then work, then you feel it. And that's what these little wins do it. So I'm so glad you brought this up because it's illustrating perfectly what I'm talking about. And you'd set it in a way that I think will connect with a lot of people is that um, these finding, creating little wins and celebrating them brings the joy back into the process rather than the outcome. Yes. Cause if you're looking for the joy and you're waiting for the joy at the end, it's not going to be there folks. Sorry. So sports, spoiler alert.

Eric: 36:13 And that's one thing I've always been big on is enjoy the journey because it's at your journey. And, and when I ride and when I train or when I'm coaching, I just can't, I have to keep reminding myself this is the journey. This is what I love to do. Even though there's a lot of stress, a lot of pressure. And I, I, I let a lot of people down and I just have to keep reminding myself this is the journey. This is what I love to do. There's always going to be good and bad always. But enjoy that. Like you just bringing a cross, enjoy those little wins each day. You know, progress of anything. My clients or anyone I know are making progress. I have to stop and really learned to enjoy those and not just where I'm failing on all this other stuff. So that's good for me. It's really good for me to think about that. Even on my own personal stuff I do sometimes I put all my effort into everybody else and I forget about my, my, my, my journey, my little wins. So that's something to remind you of that.

Chad: 37:10 That's great. Yeah. So, um, here's a few reasons why little wins are so magical. Um, and, and why the practice of them is going to bring so much more joy to your life. So the first one, first one's very obvious. They happen quick. They happen soon. It gives us that instant gratification. We can see when we're going to achieve it, right? So right now, um, I have, uh, I have a kind of a visualization meditation goal, um, and that is at least 15 to 20 minutes every single morning before I do anything else where, um, I'm meditating, I'm also visualizing some of my big goals and actually the learning to feel them. And, uh, and I am celebrating that every single day. Well, and, and would I like to have a year of meditating every day? Yes, I would. I think that would be cool to have a, a year under my belt where I have meditation every single day. But guess what? I can't feel that. I don't, that doesn't do anything for me a year. Um, but what does do something for me is this morning when I get done, I get to celebrate. I got to sit with my coffee and just bask in the joy of knowing that I did it again another day. And there is that celebration. I'm going to talk about that. That key is so, so important. If you skip the celebration, it's not a win. I'm gonna talk about that more in a minute. So they happen soon. They're actionable, right? We can say, um, especially when we're, especially when we feel stuck, like this is one thing. I work a lot with my clients. I get a lot of my clients come and say, I know what I want. Um, but when I, you know, if we're, if we're talking about maybe a work goal or a business goal or something, I know what I want, I know where I want to go, but then when I sit down in front of my computer, I just don't know what to do.

Chad: 39:12 And I always say to them, okay, think about right now, don't think about in a year you want to be making six figures or don't think about not, not, that's not the time. We already did that in our visualization. We already did that in our, in our meditation. So leave that aside. You already felt it. Let's think about now what, what do you need to do right now to feel like you got a win in the next two hours? Hmm. In the next hour. And it is amazing how quick those actionable steps come to you when you have that mind frame. I want to celebrate something in one hour. What do I need to do?

Chad: 39:56 A lot can be accomplished in an hour, Eric. I mean, I'm sure you know your people, if you're talking about exercise and weight loss, man, an hour is plenty of time to get a huge win for sure. Yeah. So, so it's very, very actionable. Um, the other thing or the next thing is they're dynamic. So we change and we get, you know, we, we enter new phases of life almost constantly. We're constantly getting new information about ourselves and our partners and our kids and our friends and our coworkers and all this information has the potential to foul up a large plan. Right? But if you're celebrating wins that are an hour or two hours a day or a week, that new information, it can't really mess with them a lot. And this is one that I've, this really hard for me to explain, but they're dynamic. They can change their nimble. If I set out a goal, you know, in the next hour to write out this email to somebody who I really need to write an email to, to know, you know, to, to, to do work for them or something like that. And one of my kids gets so sick that we need to go to the urgent care. I mean, it's not as big. It's not a big huge deal to, to turn that right and then come back to that little when I'm not so derailed that I'm just going to go into a depression. But if, if, um, I have this huge goal of having, uh, uh, uh, a happy and joyful happily ever after marriage and it's just this big lofty goal, and then my wife or partner asked for a divorce or a separation, that's a huge derail. Yeah. Does that make sense?

Chad: 41:49 So, so the smaller they are, the quicker we get, um, the more dynamic they are, the more nimble they are. Um, they're easily measurable, you know, within, uh, an hour, two hours a day or a week that you got the win. You can measure it very, very easily. Um, and they're easy to celebrate. They don't take, that's another reason why you have these post race blues are these post school blues is how in the world do you properly celebrate anything like that? You can't like going out to dinner doesn't do it justice. You know what I mean? I mean I'm getting all drunk just doesn't feel good. You know what I mean? So there is, there really is no celebration that can properly, um, uh, you know, match a huge, giant goal. But if you've been celebrating every little step along the way, it doesn't need to. It's just another little step in the sequence.

Eric: 42:57 You know, it's so in thinking, sorry, what you're saying is these little wins because we all have, I don't know, I call him little setbacks every day. We do have a set back or whatever. You didn't, you didn't do this, she didn't eat properly or you, you know, whatever you did. Uh, it was a setback. But then all of a sudden you have that little win that you know, in that next hour and then all of a sudden you do have something to actually celebrate. And, and your point is you really need to actually think of about that little win and celebrate it because it will definitely offset that setback. And it's something I'm just learning now that I really got to be conscious up to do that. Cause I, I have my own little setbacks, so I need to take those little wins and, and move forward and celebrate it a little bit more.

Chad: 43:47 Yeah. Yes. Yeah, absolutely. So, um, so now I'm going to give five quick things we can do to really implement this into our lives. Some of it's going to feel a little bit repetitive, but please don't tune it out here me, and actually make a plan. And if you will make a plan, I promise you this is gonna this is gonna help you make so much progress in whatever it is that you're going after, whatever that dream and goal is. Um, okay. So my first one is obviously take those big goals, feel them, visualize them, do that for five to 10 minutes every single morning. Then your very next step after you celebrate, you know, that little of of doing your visualization. Um, I want you to think about what are my small wins today? What are my, what are the, the things that I need to do to get me closer to that big goal or dream? What do I need to do today? Right now? Write them down. I would say get at least two or three per day. Um, get two or three small wins per day. Okay. Um, then I want you to make sure and compare and make sure that those items indicate progress in the right direction. Right? So one thing that, one of the pitfalls in this process that I see with some of my clients is they get really caught up in the small things and then they start celebrating and doing things that don't have anything to do with the, the, the goal in mind. Okay. Right? And, and I called these, I call these honest distractions. So we're really, really good at distracting ourselves and we could actually fake our way through and celebrate wins that don't have anything to do with or actually hurt our progress in the thing that we actually want.

Chad: 45:41 Right? So, um, so do those things. That's fine, but just don't do them in, in the, the context of getting you closer and winning towards that thing. Um, third, and this one's going to sound very counterintuitive, but hear me out. Celebrate the losses as well. Okay. And here's why I say that. Eric, have you ever heard this? The, the, uh, have you ever heard the saying I'm one, I'm one no. Closer to my yes. Yeah. Right. So you have these series of no's until you get, until you get to the yes. Until you find the, yes. This is a common phrase in cells. Um, so if you're, you know, if you're in sales and you're calling people or talking to people and you have that mind frame of now, well, I'm great. I like, I celebrate the no, because I know that that gets me one no closer to my, yes, that was big in the 80s. The thinking was actually very sound and it applies in more places than just sleazy sales. Um, what it, what it does for us is we know that through our failures we learn and we grow. Often we don't know in the moment. It's often a hindsight sort of thing where we learn how we grew, how we learned or how it was the perfect thing for us to not get that thing,

Eric: 47:12 you know Right. Yeah. Generous. I've always been a advocate of trying and, and I've failed a lot, but the thing that's always kept me going is only fail if you don't try. And what if you're trying and in anything you do to me that it's, you're not failing. You're sure your end results not there yet, but it's a learning process and, and I think people need to, and I coach, I've just need to keep trying.

Chad: 47:43 Yeah, yeah, absolutely. I agree. And, and if you can look at those failures or I'm, I'm using air quotes. When I say failures, I don't actually see them as failures, but when they look like failures in the moment, if you can celebrate those as well, now I know. Now I know that approach didn't work. Now I know that didn't get me my win. Best celebrate that. And that's one failure closer to your win. That's a big deal. Like there may have not been any other way that you would have learned how to get your wind without having gone through that failure and it's better now than in three weeks. Does that make sense? It's better to to experience that failure now and learn the the stuff and move on than it is to wait, procrastinate, not try and learn it later down the road cause then you're closer to your win.

Chad: 48:44 Right now, I already mentioned this one, but my next tip is when you are stuck, when it feels too hard, when it feels like you don't know what to do, and I know we've all experienced that. I mean just think about it. When you have this goal and you're sitting in front of your computer or you're sitting in front of the treadmill or you're sitting looking inside the pantry and you don't know what to do, I want you to take it to that moment right there. Get very, very present. Stop thinking about the big goal that's not going to serve you in this moment. Get very, very present and say, what do I need to do right now? To get a quick win to get me back on track. Yeah, like that is that, what that does is it avoids the shame game. It gets us out of our heads and you know, out of that the cloudy head and it gets us very, very deliberate.

Chad: 49:42 Right then it's very, very cool survival tactic when we're working for something big time. And then I said, finally I said I was going to talk about this again. Celebrate, celebrate, celebrate, celebrate. And the Nice thing about the little wins is if I've got an email that I need to send off or a phone call that I need to make and it's kind of a big deal to me, I don't want to do it or I know it's going to be hard or difficult or uncomfortable, whatever that is. Right? But I do it. My celebration to match the task doesn't have to be huge. It doesn't have to be this giant thing. So what I'll do is I'll put on a song that I really like that gets me pumped up or helps me feel really good and I just crank it and I just enjoy it.

Chad: 50:34 That's a huge celebration tool for me or, um, or sitting down and, you know, shutting the laptops going into, uh, I work from home. So going into the, to the living room on the soft couch and enjoying my coffee for 10 minutes with some music on the background, just sitting, thinking and enjoying the moment. Like those are my celebrations that match my everyday wins. What are they for you? Figure out what really just re rejuvenates you, makes you feel good, makes you feel happy. Um, in the moment. Just something small and celebrate, celebrate, celebrate. What's you're doing is something much deeper than feeling good and joy. You are cementing action into your subconscious. So your brain reward system says, Oh wow, when I just do these things that seem hard, I get a reward. Let's do it again the next time. It's not as big of a deal, right?

Chad: 51:39 It's, it's, it's that process of, um, tackling something, feeling great afterwards, celebrating, and then the next time you look at that thing as just doesn't look that hard. Hmm. Right. Yeah. I like that. So, uh, those are, those are my ideas or, and there's, I'm sure there's so many more ways that you can implement these little wins and celebrations into your daily life. Just think about m and a, I would encourage you to listen to this podcast a couple times cause there's a lot in here. And, um, this is something that we need to be constantly reminded of. I have a coach in my life that one of their main purposes is to remind me that, um, I need to celebrate these little wins and recognize my progress. And he reminds me of that often. And so if you don't have that and you can't do, you don't have the resources to get that, listen to this podcast, use it to remind you to get those small wins and to stay in the right mindset because it's any of the, any final thoughts or comments that you have? Right.

Eric: 52:50 You know, I don't, it's not easy, but when people get, go off the rails, you know, and they really work hard and they achieve, they achieve and they obtained their little wins along the way and then all of a sudden they go off the rails and getting people back on a is as a coach and working with people and it's, it's a tough thing to do, but they just, like you said, to get back on, grab that little win and start it back. You know, cause it's, you know, everybody gets so angry at themselves giving up so much that they work so hard for like losing all that weight or whatever and all of a sudden you crash and you're off the rails and you're going back to the old habits. Um, it just something that you've got to stop yourself and get back on those little wins right away if you can. And don't just don't beat yourself up because some people just say, oh, I blew it. Oh my gosh. And my weight's coming back and they just get up, get off the rails and can't seem to get back on. So it's, you know, you lose that, celebrate, you start beating yourself up. So, so those little wins are important. I am to pay a lot attention to that.

Chad: 54:00 Yeah, that's absolutely right. I compare this a lot in my coaching to um, sports professional sports or high level sports. When I think of, um, you know, that team winning the Superbowl, that team winning the World Cup or that Olympian, um, completing the marathon or, or the, you know, the fastest mile or whatever we, um, from as outsiders we witnessed this, um, this big moment, right? This giant goal and we love those and we feed off those. Like I said earlier in the podcast, we are very much, uh, we're sold the idea of big dreams and it's fine to have those big dreams, but we don't see every little win that, that football team had to get there. Right. If I were to say to you, Eric, how did they win the Superbowl? You wouldn't say, well, I don't know. They, they had a big dream and then they just got it and just showed up.

Chad: 54:56 My God. Yeah, they just showed up. They were there, we would have to then get into a conversation of, well, well, you know, they practice every single day. They push themselves, they monitor their bodies with high tech science, they, and then if you're talking about the actual game, they came in with a lot of energy. They connected their passes, their frontline was strong, their quarterback was nimble and, and you know, his passes were right on. So it was all of these little wins that attributed to their big giant dream win. And you can't ignore that. You can't, you know, you can't just say, well, they're just, they just one, which makes sense. So anyway, thanks so much for mind hacking with me today.

Chad: 55:44 Appreciate it. I learned a lot. I appreciate it. I really do.

Chad: 55:49 Good. I hope this has been valuable for, for our listeners. I hope that it's been motivating and that, um, it really helps people get some, some of the results that they want to sell. And I want to thank all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey ended of your life in Ketosis, be sure to check out biofitcoaching.Com or biofit coaching on Instagram. The handle is @keto. Biohacker also, if this podcast has helped you all are entertained you, we encourage you to go to iTunes or wherever you get your podcasts and leave us a five star rating and a glowing that helps us reach more people, uh, and helps people who are searching for something that will help them. Um, it helps them to know what that, what the podcast is all about, what they're going to get out of it. Finally, the greatest compliment that you can give us is sharing this podcast with your friends or family, those who are looking for a different way of living. And until next time, stay keto.