"Alright class, everyone begin shutting up already!" It's New Year's and it's time to take a look at the art of how we put our goals together. Most people don't construct goals at all, let alone ensuring that they are aligned with real chances of success.

On this episode Josh covers:

-Fragmented attention spans

-Selecting goals that are significant enough to matter

-The problem of Potential vs. Capability

-The Guilt-Motivation Cycle

-How to actually select appropriate goals (achievement vs behavioral goals)

Speech of the Week is "Improve your self-talk" and starts at 33:39.

Dig deeper into the art of goal setting with our previous episodes:

https://www.truthincoaching.com/podcast/episode/6b932b14/ep011-the-wrong-goals-are-making-you-fail-setting-appropriate-goals-part-1

https://www.truthincoaching.com/podcast/episode/f1937565/ep013-stuck-in-the-motivation-guilt-cycle-setting-appropriate-goals-part-2

https://www.truthincoaching.com/podcast/episode/844f67ca/ep019-operational-art-goal-selection-setting-appropriate-goals-part-3

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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www.pcflongmont.com

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A listener asks how to get started when you're not motivated and have been sedentary for a long time (and a little bit older).

Also on this episode:

Josh makes crazy lyrics from the Grinch to commemorate the Philadelphia Eagles clinching the playoffs.

Speech of the Week (SpOTW) starts at 25:15 and is "All or Nothing Syndrome" and see what Krystyna wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-all-or-nothing-syndrome

Happy New Year and let's have a great 2025 everyone!

Visit us at www.truthincoaching.com

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Well, it's a down week in between Christmas and New Year's: not quite time to stop partying, not quite time to start a new plan. So what to do, what to do....

The coaches discuss how to reboot habits and workouts and healthy eating without overdoing it and going scorched earth!

Also on this episode:

How holiday eating rules are similar to vacation eating rules: how to enjoy yourself without ruining it.

Are knit Irish sweaters good post-workout sweat mops?

How to deal with too many baked goods in circulation!

How to avoid "cleansing" type behaviors that just perpetuate guilt-cycles.

Ensure that you ramp up exercise consistency before ramping up exercise intensity.

Speech of the Week (SpOTW) starts at 24:23 and is "The Land of Infinite Distraction" and see what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-land-of-infinite-distraction

Merry Christmas and see you in 2025 everyone!

Visit us at www.truthincoaching.com

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It's 6 days till Christmas and there's still time to find a last minute gift for someone who likes working out at home! BUT!

What makes sense for a home exercise arsenal, and does any of it make for good gifting? And where can you find something last minute?

Did you like the Season of the Bells T-shirt Design? You can get it on etsy, worldwide shipping!

https://www.etsy.com/listing/1826817462/season-of-the-bells?click_key=c346f197ec74bc082bcfd7b645074334f76c7f8a%3A1826817462&click_sum=a4e74ac0&ref=shop_home_active_1

Also on this episode: guy on craigslist tries to sell used kettlebell for more than the manufacturer is retailing it for, and no low-balling!

We also continue the conversation from last time about training around strains and injuries with Josh's recently pulled hamstring as a case-study.

-Pain Scale: 0-10 (don't miss the hand-drawn chart!)

-When to direct rehab vs to lighter standard training vs skip a split vs just get mental reps.

See what Josh wrote about his top 5 picks for home exercise tools here: https://www.pcflongmont.com/post/top-5-home-exercise-tools

Speech of the Week (SpOTW) is know the names, know the nomenclatures and starts at 27:30. You can see what Josh wrote about it here: https://www.pcflongmont.com/post/speech-of-the-week-know-the-nomenclatures

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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Josh strains a hamstring during his semi-annual USMC fitness test but still is able to pull out a 98% (296/300). It sucks that this happened, but some level of straining is kind of expected in a competition because that's a MAX effort event.

The coaches talk about muscle strains, effort strains, and a common-sense approach to training that will help you avoid straining and develop a deep level of consistency.

-Strains make you miss workouts. Avoid the superhero mentality (especially as a beginner) and actually get better results. Why can't some people tell the difference between sore and hurt? When to ramp up intensity and how hard to train on a daily basis.

Also on this episode:

-There is a tear in the fabric of the Truth in Coaching Metaverse! The main topic of the episode IS also the Speech of the Week (SpOTW).

-Continuing the conversation from the previous episode: why lifting heavy matters for people other than powerlifters.

-Jordan calls Josh a "soldier" and instantly gets called out.

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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We bring in our in-house powerlifter, Krystyna, to continuing the conversation from last week's question: "how do you face the fear of lifting heavier weights and increasing the load." This interview takes a couple twists that will leave you feeling empowered and ready to lift some iron.

Also on this episode:

-Will Trevor experience "time travel" December the 6th premonitions?

-Jordan recounts the hardest part of the gym's "Turkey Burn" (post-Thanksgiving Friday morning).

-Pioneering the human genome: sometimes rocket-ships go boom.

Speech of the Week starts at 32:47 and is "Comparisons Are Complicated". Read what we have to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-comparisons-are-complicated

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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www.pcflongmont.com

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"Gas! Gas! Gas!" What does military chemical attack defense have to teach us about lifting heavier weights? Well, as it turns out, a lot!

What do you do when you're not confident enough to progress...On this episode, we answer a listener's question: "How do you face the fear of lifting heavier weights and increasing the load? Where is the line between confidence and overconfidence when trying a new exercise?"

Also:

-Jordan's tips for how to stay healthy and moderate at any holiday meal!

-Josh discusses for the first time, one of the sharper fears that he's had to overcome in training (gas chamber: simulated contaminants) and how to use that mindset to make progress towards any goal.

-Travel tips for how to eat healthy on a work trip! Hint, integrate grocery shopping into your travel plan and have a pack-out plan to reduce food waste and save $$$s.

Speech of the Week starts at 32:40 and is "Use the 50% rule". Read what we have to say about it here: https://www.pcflongmont.com/post/4-ways-to-apply-the-50-rule-this-week

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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www.pcflongmont.com

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The holiday's are nearly upon us! So many people wake up in their 50s-60s weighing thirty more pounds than they want to! Could it be because they put on 2 pounds during the holidays but only lose 1 in the spring? This year, resolve to set yourself up from the outset by taking a three-pronged approach! The coaches discuss:

Movement: take advantage of the seasonality to find things that you're in the mood to do!

Eating: both how to moderate and how to indulge!

Recovery: let's face it, the holiday's can be stressful. Making a point of doing even a few recovery things will help tremendously.

Speech of the Week starts at 33:31 and is "Progress, Not Perfection". Read what Jordan has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-progress-not-perfection

Visit us at www.truthincoaching.com

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Local to Longmont Colorado and need a personal trainer?

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It's a trend that's always been there for Josh, but in the last few months it's hit some ridiculous proportions: I think we have a drinking problem! Specifically: multiple beverages at any given meal! For example, Josh usually has: water, milk, orange juice, and coffee at breakfast. Um. Yikes!

Drinks can get you into trouble with your goals fast! If nothing else, simply because fluids are much faster to ingest than solid food but they still carry calories (plus other things, like caffeine, alcohol, etc.) But that same reason can make them a boost for the right person.

Despite the fact that drinking (especially if it's alcohol) can be a HUGE topic, the coaches keep this one focused on practical, quick actions that you can take now if you're trying to:

-Lose weight or cut fat

-Build muscle

-Enhance performance.

Also on this episode: Josh and Jordan divulge what they normally drink! Simple common sense substitutions that can get you the quickest wins with milk or with alcohol!

$100 gift card contest winner announced!

Speech of the Week starts at 34:23 and is "Go streaking!". Read what PCF Trainer Krystyna has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-go-streaking

Visit us at www.truthincoaching.com

Follow us on instagram

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Local to Longmont Colorado and need a personal trainer?

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***$100 gift card give-away!*** Make sure to go to our Instagram (https://www.instagram.com/truthincoaching/) and like your top favorite episode teaser cards and comment on your favorite to be put in a drawing for a gift card!

Josh likes scales from 1-10. They are useful as a dashboard for making sure that your training is on track. But they can also help you pick the right goals and make good choices on your fitness journey!

-The pain scale (1-10) helps you prevent injury and stay consistent and helps you decide when to seek help.

-The effort scale (e- to h+) helps you gauge the correct load for you workouts.

-The confidence scale (1-10) helps you understand if you're ready to make a change. If you're not ready to implement a change, you will need to modify your goal.

Also on this episode: Josh and Jordan talk how to deal with muscle soreness: what it means, why it matters (or doesn't) and what to do about it. Some people don't experience muscle soreness frequently, BUT some people have never experienced consistent enough exercise for that soreness to go away!

Speech of the Week is "If it doesn't challenge you it won't change you". It starts at 35:40. You can read what coach Krystyna has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-if-it-doesn-t-challenge-you-it-doesn-t-change-you

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.