Episode Transcript
[00:00:01] Speaker A: EE2M Premium is your personal trainer on the go. You can look at the workouts that we provide each week and follow along at home or in the gym. So if you're on the go, you're traveling, got a hotel with your in laws, traveling around the country because you're a working person and you're Busy, open up E2M Premium. Knock out a workout based on body part or full body and get it done. We also have programs. Those programs walk you through everything you need to do to focus on becoming stronger, healthier, to have the body you desire in a way that you can keep and maintain for a long time. E2One Premium is your personal trainer today and the future.
[00:00:44] Speaker B: All right. What up? What up? Welcome back to the Bad Podcast. Brad and Dwayne in here Another week, my brother Brad. What's going on, my friend?
[00:00:52] Speaker C: How you doing? We're going to talk about Atomic Habits today. Have you ever read the book Atomic Habits?
[00:00:56] Speaker B: I've actually listened to the audio version. I cheated.
[00:00:59] Speaker C: Very good. It's a big book. I actually haven't read the entire thing, but, you know, there is, there is diamonds nuggets throughout the entire book and we're going to talk about some of those things today. So the quote that I have is from James Clear. Never miss twice. If you miss one day, try to get back on track as quickly as possible. Talk about it.
[00:01:21] Speaker B: All right, man, let's get it.
Are you ready?
[00:01:27] Speaker C: Are you ready?
[00:01:43] Speaker B: What it look like, what it be like, what it do? Back in here, another episode of the Bad Podcast. Brad and Wayne in the building. Super excited, man, to get behind the microphone, man. And we're getting really close to our event, man. We, you know, April will be here in no time. Brad, I'm, I'm gonna let you kind of kick off that, you know, talking about that real quick. That's part of us kind of paying the bills on our side, man. So let's talk about quick before we get into our topic.
[00:02:07] Speaker C: Yeah, man, this is something that we've poured a lot of time and energy into. And it's, it's our chance to celebrate our community, you know, and whether it's in person or virtual, it's a chance for us to celebrate, celebrate the community, bring people together in that Colombian surrounding area. And I've been encouraging people, if they're within three or four hours, you know, pop the kids in the car, pop the luggage in the car and come down for the weekend. You know, this is, this is, you know, how our events are. And this is an opportunity for our clients, our members, our community just to sort of be revived, man. It's, it's a, it's, it's, you know, it's, it's an energy boost, you know, and just to speak to that, we are going to be in person, obviously, in Columbia on April 12th at Benedict College at the Charles W. Johnson Field. But you can also do this virtually. So if you can't make it, but you have a, you know, you have a. A community of E2M followers eager to run. Followers. And you're a metal chaser. You just want to be a part of the fun. Get your people together, meet at, meet at a local park, meet at a local gym, meet at a local track and see, see what you can do for 60 total minutes. You can walk, you can run, you can sprint, you can, you can do intervals. Whatever you can do in 60 minutes. And this is for all levels of fitness, all backgrounds of fitness. Anybody can do it. And then to speak to the E2M side of things, we got the Eager to run step jam 60 minute challenge in the beginning. And then that's going to be followed by the E2M celebration. Just like the old days. We're gonna, we're gonna transition with a little bit, a little bit of a party, and then it's over to the E2M workout. It's going to be based around steps. It's going to be a little bit less intensity. And then we do our old, old fashioned picture line, you know, do the selfies and do all the fun after the, after this E2M side of things.
[00:03:52] Speaker B: Absolutely, man. It's gonna be great. So make sure you guys register. Go and register for the race, man. And then if not, if not, like Brad said, come out and hang out with us. DJ Crazy T is gonna be on the ones and twos. You know, he gonna, he gonna hit all the jams. I was telling my wife, he's gonna. There's a. There's a song going around called Boots on the Ground. It's a line D. I know that's gonna pop off and Brad's gonna lead us off.
[00:04:18] Speaker C: I will not. I will not. I got two.
[00:04:22] Speaker B: Huh? Yeah, I know, I know. Can't get Brad dance. Can't get me to run. Like that's, that's kind of where we at right now. But.
But yeah, man. So I want to give a quick shout out to. I know this one. Dr. Parker910 Shout out to Candy, man. She said so many great nuggets this episode being Intentional and consistent is the main ingredient to success. Absolutely. Shout out to you, Candy, Dr. P. Aka also man. Shout out to my man Timothy, man.
[00:04:56] Speaker C: He.
[00:04:56] Speaker B: He messaged me, said, I'm from Irmo. Like I'm earmo in the building. You know, we shout out Emerald man for checking us out. Uh, so, yeah, super excited about that. And I got one more thing before we get in, man. So as you guys know, I. My podcasting is my thing. This is what, you know, I was brought on for something I'm trying to develop and grow and so started reaching out to sponsors and so I actually got a call back from one. But here's the thing, guys. I need your help because in order for us to benefit from the sponsor, they. They literally do what they call cpm, which means, you know, kind of like a pay per click. So we need at least a thousand listeners per episode in order to. To actually get something from this company. So I need you to help share this podcast. If you listening on Apple Music, Spotify, share it, screenshot it, tag a friend, let people know so they can subscribe and check out the podcast. We can get our viewership up and our listenership up, and then we can start getting some sponsors. So. All right, off my, off my thing, man. Let's get into this great topic, man, this week.
[00:06:01] Speaker C: Yeah, man, I want to talk about consistency over intensity. In the other day, I had like an aha moment, man. I was. I was going for a run and things just go in and out of my head the entire time I'm running. And I had a nine mile run. So I was out in the road for quite a while and I started to think about star power on Mario Kart. You ever played Mario Kart?
[00:06:20] Speaker B: Yes, I have.
[00:06:22] Speaker C: We all did. Growing up in our area, man, that was like the game, right?
[00:06:25] Speaker B: Yeah, yeah. Mario Kart was a little later for me, but. But yeah, I definitely played it.
[00:06:30] Speaker C: You're the duck hunter and the original.
[00:06:32] Speaker B: Yeah, yeah, you got to go back. The original Mario. That's. Yeah, that's. That's more my. My jam. But yeah, definitely played a lot of Mario Kart. Actually, I think I was in college when Mario Kart was like really taking off.
[00:06:44] Speaker C: Yeah, I, I was in. I was probably in elementary, middle school, right around.
[00:06:48] Speaker B: Rub it in, whatever.
[00:06:53] Speaker C: But, you know, one of the things that I was thinking about is, you know, there's several different superpowers that you get throughout a race of Mario Kart. And, and like, the better the power, the worse you are. So, like, if you're in last place, you get the star power, you get the turbo boy, you get all the cool superpowers. When you're in the back, when you're up in front, you get the green turtle, turtle shell, like you don't get anything, right. Yeah, yeah, exactly. But when you're in the back, you get that star power, right? And that star power is that intensity, it's that momentum. But what happens when you get that star power is it gives you that jolt, that initial, right? And you're in the back of the line. That's, that's sort of a, very, very similar to, you know, losing or spiraling out of control in life. You're at the bottom, you know, you've hit rock bottom and you get that star power, you get some sort of zest or enthusiasm and you're like, boom. I, I, I need, I need to have my comeback. And you start to go, right. But what happens is that star power always, always, always dissolves. It always goes away, right? So it's all about consistency over intensity. It's not about going as fast as you can for a short period of time. It's about making small wins and small decisions for a long period of time in creating that consistency.
[00:08:07] Speaker B: Yeah, man, this is gonna be a good one because, you know, especially our listener base, we all go through it. I see it so often. People say, man, I wish I had my first round intensity because when you first join E2M, that star power you hit, you, you, you lock in, you got this eight week goal, you literally think you, you know, like, and you see your, your phys, your body accelerate, you, you see it take off and, and like you mentioned, you know, it's great to take off, but you got, they got to be some consistency there, man. So that I think this is really going to help a lot of people just kind of find that balance, you know, and I'm, I'm, I gotta, I gotta analogy. I actually posted about it twice this week in my story, but I'm gonna hear it. I'm awake.
You know, it was, it was a graph and it was like, you know, it had like 100, 100, 100, like for like seven straight. Yeah. And then underneath it was like 80, 70, 60, 20, 40, you know, and it was saying that, you know, only robots are 100 all the time, man. Every day you're, you're, as long as you're showing up, man, you're giving something different. But it all adds up to that whim. And that was one of them. But I listen to It.
[00:09:21] Speaker C: And even robots, you know, you think about a robot, you know, their batteries drain, right? And you have to plug them in. And that's, that's our recharge moment. And it's, you know, just to speak to racing, I know several runners that, that sprint out of the gates. You know, they, they just want a PR and they want to, they want to get their best time. And the problem is, is when they sprint out like that, the speed, the speed isn't sustainable, right? And, and you know, you got it, you got to come out nice and slow. And if you have energy at the tail end, that's when you sprint it out. But, you know, these small wins that we're talking about, these mile markers, that was one of our first episode, I think it was like, episode three mile markers, man, they're compound, They're a compounding effect, right? You know, small improvements day in and day out. That's that Kaizen principle, that Kaizen philosophy, that Japanese philosophy is small improvements. Every day just try to get a little bit better. And what's going to happen, too, is you're going to have sort of like an identity shift, right? You're going to sort of redefine who you are. A lot of people in life, it, you know, every day is an opportunity to have that identity, identity shift. You've had it. I've had it. Know, everybody looks at me now and they're like, oh, that's Mr. Fitness, right? And they, they probably say the same thing about you. Oh, that's Mr. Fitness, Mr. Health, you know, and, and at one point in our lives, for me, certainly, I don't know about anybody else but me, certainly in my 20s. Please, please. That's the party guy. That's the party animal.
But all those, all those small wins, those smile, small mile markers, that, that, that consistency and discipline, it's going to create an identity shift. Hold on to that identity, identity shift. Redefine who you are and live that lifestyle.
[00:11:02] Speaker B: Yeah, absolutely. Yeah. No, but before this journey, I was not Mr. Fitness.
I was Mr. You know, honey Buns.
[00:11:12] Speaker C: And, you know, they don't knock the honey buns.
[00:11:15] Speaker B: Hey, I'm not knocking. I'm just saying I was known for the snacks. That's all I'm saying.
I was known for the snack. Nah, but for real, like, and it's funny, you know, when, when, now, you know, we talk about it when you see people, especially people at E2M and, and they feel like they, they, you know, I'm coming back, you know, they, and they think we, the, we the police. Like, we police. It's not the case, man. And, and to be honest, it speaks to this topic. You know, when we see you, we don't know where you are on, on your journey. We don't know if you, you know, life has happened and you needed to take, take a break, which is, is not, it's not a bad thing because that's when you get into the lifestyle aspect of it and that, that's. We. As long as you have the, the, the mentality or the thought process of I know what to do to get better, you know, or, you know, I'm going to get better, you know, I'm not. Today's not a good day. I had a bad day at work. You know, I, I fell victim to this, you know, because we're always, I mean, we're, we're going to always tell you to positive, we're always to motivate you say, tell you to put them cookies down. We're going to always say that. But if you are in a place where that's what, that's your reality today, that's not the end of the road. And that's where consistency come in. You know, you don't, you don't fall off and then just, oh, throw the rest of it away. You know, you, you, you actually like, like your quote, man. You, you stack on to the next day. You, the next day you try, try harder. You know, you, you come to that same, you know, fork in the road, that same decision, and you make a better one. You know, it's not going to be perfect, but it's a constant, like continually, like trying to get better and better and then realizing it, you won't be perfect. That's, I think a lot of people miss that. Like, they, they. And you know, I talk, it's funny, I shout out to my man Poly. I talked to him this morning and he was like, man, you know, I know you ain't seen me. I was like, bro, it's a lifestyle, man. You know what to do. Whatever you got going on in your life, you, you, you, you get through that. You figure it out. Once you get back on your feet and you know how to come back. You know, it's the difference between a fad or, you know, a crash diet. It's a lifestyle, man. Just understanding that your every day is going to be something different.
[00:13:21] Speaker C: Yeah. And that quote said something like, don't miss twice, right? If you made it, you know, you made the mistake of eating those cookies today or the honey Bun boys, don't, don't make that mistake two days in a row. And if you make it two days in a row, don't make that mistake three days in a row. You have to make this a consistent, consistent lifestyle of a choice. And, and what this does too like it. The more you make this the norm, the more you reduce that decision fatigue, right? And what I mean by that is every day you're going to make hundreds of thousands of decisions. Do I walk left? Do I walk right? Do I put these shoes on? Do I put that shirt on? Do I, do I do this, do I do that? You're gonna make thousands of decisions to reduce that decision fatigue. Make consistent behaviors, make consistent routines, good ones, the norm. Make them, make, make the decisions easy, right? Every day I wake up, I do the same thing. I start with water with lemon, I add some salt into it. I, I have my two cups of coffee. I, you know, I hang out with my kids, I do my workout, do the podcast or a meeting. You know, I, I try to do the stretching, but it doesn't happen very often. That's why my back is telling me today.
You know, I don't have to think very hard. I'm not fatigued after making these tough decisions. But a lot of people, they're so far away from the tracks that it's like, oh man, this is going to be really hard to make a decision to put my shoes on. For me, that it is still the hardest part, but it's, it's the norm. I, I'll put my shoes on. And the further you get away from putting those shoes on, like one day you don't put the shoes on, not a big deal. Second day, you come back, you usually put them on. But if you skip that second day, you make that second, that second day. You want to talk about compounding effect. One day, not bad. Two days, still not really that bad. Three days, okay, we're starting to inch closer to that. You know, we're breaking our good habits and we're, dude. So just talking about good habits, bad habits. One of the quotes that I read out of that book was the best way to, the best way to break a bad habit is to, to is to develop a good habit. You know, just, just such a plain and simple black and white. Like here's an easy quote. You want to talk about breaking bad habits, just replace it with a good habit. One of those good habits is not going for the Oreos for breakfast and putting your shoes on, going for a 20 minute walk, boom. Settled, you know, and then like I said, you just reduce that fatigue in that, in that, that, that, that tired, tiresome decision making process.
[00:15:48] Speaker B: Right? Yeah. So I'm gonna go back to the, the one to two days of failing. So this also, I posted this in my stories. I actually went and grabbed the image, I'm gonna throw it up here real quick. All right, so you see, it's, you see in a week, you know, one week you might miss one. That week you missed two. You gotta look at the grand scheme of things, man, that even if you have two failures, it's not over. Like, you got to look at the full picture. And I mean, even for me, and I know this real time when it, when getting ready for a show, you know, you, you're like, you have to watch the scale like that. I literally had to like hit the scale, send it to air every day. And when you do that, you'll have two days where you got your drop a pound, you drop a pound, and then you'll have two or three days where it don't move right. But then, you know, Eric, he would tell me, he's like, I'm not looking at day to day, I'm looking at the average of the week or the average of the month. And you know, and it, it relieves some of the anxiety. But, but yeah, so even with two failures, you gotta look at the grand scheme of things. If you can put, you can string together more wins, at the end of the day, you win that month, man, you have a winning record. You know, we always talk about sports, you have a winning record. But, but also with the, the habits thing and you know, the fatigue thing, one thing that that book talks about a lot is making it easy to form the habit, like setting things up so it's not a pain point. Because I think I was listening to that a couple weeks ago, that part. But he was saying like, you know, do all the things to make the decision easy. If it's going for that walk, man, put them walking shoes right by the bed. You know, if it's, you know, eating a good meal, set it out the night before, you know, don't do it.
It's easy to develop a habit. If it's something that comes easy to you, if it's something that you can just, you know, you can grab, no problem, you can run to no problem. That, that's the big difference.
[00:17:42] Speaker C: Yeah, one of our big things is set your workout clothes out the night before. Like for me, when I, when I have a 5:30 in the morning treadmill class. Guess what? I'm rocking my shorts. I'm rocking my. My tank top or T shirt, Whatever I'm rocking for the class. I'm. I'm literally wearing that to bed at night. And then I just throw my socks and my headband on and I'm ready to go. Like, I. I don't really have another choice, right? Same concept, and I like that. Can you bring that graph back up? Is it possible to bring that sucker back up?
That was quick. Quick.
[00:18:11] Speaker B: That's right here, man.
[00:18:12] Speaker C: I'm ready. I like it. My. So my son is doing a tally sheet right now, you know, just, you know, with. With dinner and stuff. And I told him, I said, make your graph look like a Christmas tree. Will you have ornaments on it? Yeah, sure you will. You'll have some reds on there, but you want primarily that. That graph to be green like a Christmas tree. And if, if you, if you have an unproportional Christmas tree, you may have 10 million red ornaments on there, but you don't. You know, that's. That's not normal, right?
You want. You want it more green than red. And it is okay to have those two bad days in a row. One of the things that Andy Frisel used to preach, man, is there's. There's seven days in a week. If you win four days in that week, you won the week. Won the week. You can have three bad days in a row and still win the week. You just gotta. You gotta. You gotta win four days a week. And what's gonna happen too, is if you start to win four days in a row, those four days are gonna turn into five. Those five days are gonna turn into six. And, and again, guys, you know, compounding effect, both on the negative side of things and the positive side of things, both. I mean, win or lose, you're gonna have compounding effects, bad habits, good habits. You're gonna have compounding effects. You have to start replacing bad habits with good ones. Start making good decisions, good routines, good.
[00:19:30] Speaker B: Habits, good behaviors, good stuff, man. All. All the goods.
[00:19:35] Speaker C: All the goods. Even the honey buns, man, that.
[00:19:39] Speaker B: You can put that on the X day.
[00:19:43] Speaker C: I'll put it on the red X day. I'll have two red X days.
[00:19:46] Speaker B: The honey bun on a red X day. You know, you gotta put it in the microwave, though. You gotta put it in the microwave.
[00:19:53] Speaker C: That's a given. That's a given.
Dude, they had the. They had the. They had, they had the honey bun with, like, the white frosting on it, too. Like the, it was like the next level. Honey bun, please.
I might have to go get me some of those and put them in the air fryer. Check it out. In the air fryer.
[00:20:12] Speaker B: Okay.
We apologize in advance.
[00:20:18] Speaker C: I know people are triggered by food, man. And you know, it's, it's tough. But you know, again, you want to talk about that lifestyle piece. If, if you're chasing the fad, man, chase the fab. But make this a consistency, make this a lifestyle. And you have to be able to have those red check mark days and have the, the mental capacity to come back for the next green. Green check mark day.
[00:20:40] Speaker B: Absolutely, man, absolutely. So I'm gonna throw this out there. Like if, if, if, if Candy's watching this, she can relate. So in the country, in Southeast, we, We get a piece of cheese without honey bun. We get a piece of cheese, they call it penny cheese. And you ask for a penny cheese, they cut off a little slice and you pair that with the honey bun back in the day. So that's, that's a little south thing we used to do.
[00:21:04] Speaker C: Is that like a. Is that like a sweet and salty sweet and savory kind of deal or is that how.
[00:21:08] Speaker B: Oh, yeah, yeah. It's a great combo, brother.
Okay, I gotta ask.
[00:21:16] Speaker C: Did you.
[00:21:16] Speaker B: Because I know you traveled not too long ago. Did you got a blueberry biscuit?
[00:21:21] Speaker C: No. And I'm gonna. Okay, this is a funny story. I wish I take the picture. So we were in north or South Carolina. We were down there, we saw Bojang James. And I told Andreas, I need to go get a Boberry Bang, a boberry biscuit. And she's like, what's that? I explained it to her and I told, I said d told me to get one. So we went in there because Becca had to use the restroom. So we went and used the restroom. Came out, we got in line, the line was like. There was no line when we walked in. Should have just hopped in line and got one. Came out. There was like seven people in line. I'm like, all right, we'll wait it. You know, the guy, the guy that was at the register, he had issues. I'm like, all right, no big deal. Second guy gets up, he had issues. I'm like, you gotta be kidding me. Like, I just wanted to get to Florida, right? I just wanted to get so bad. And so we, we bailed. We. We. We walked out. And I, I'm like, all right, well, we'll just do the drive thru real quick. That didn't work out either. There was like 12.
[00:22:14] Speaker B: No worries. I got you. So if you're listening right now, you come into the Columbia meetup. Make sure you bring Brad to the Columbia Step Jam. And if he. If he has abundance of biscuits, I will help him out. I volunteer.
I will be tribute.
[00:22:37] Speaker C: Hey, listen, if. If anybody's going to be at Step Jam in Columbia, what I'll do is the. The first three people that bring me a bowberry biscuit, I'll give you. I'll give you a pair of eager ray ones. I'll hand you a pair of eager ray ones.
[00:22:52] Speaker B: There you go. All right. And if exceed three. If more than three, I. I won't give you anything, but I'll take the.
[00:22:59] Speaker C: I'll give you a hug. I'll give you a hug. I'm handing out free hugs. Anybody that brings a boat biscuit d will give them a hug. I'll give him a hug.
[00:23:05] Speaker B: There you go. There you go, man. Good stuff. All right, man, so we're getting ready to wrap this up. Really good episode. Like, I started out from the start, man. Just, you know, share this podcast and let people know, you know, that you're listening to us. You know, and we really, you know, Brad brought it up last week. You know, a lot of things that we talk about, you know, people are paid to get this kind of information. People are paid to get this motivation. Just the, you know, just the inspiration and just hearing. Because sometimes you just have to hear it be like, sometimes, you know, you. You can know it, you know, because everybody know you eat chicken, you eat broccoli, you know, you walk, you're gonna. Everybody know that. But sometimes you just need to hear it from somebody, man. And so we're glad to be that voice. We're honored to be that voice. And, and we appreciate y'all, man. So, Brad, close us out, my guy.
[00:23:54] Speaker C: Yeah, guys, this is gonna be motivational.
So on April 5, we will be at the Cooper Bridge Run. Okay, Talk about community, folks. You're gonna see hundreds, hundreds of people show up and show out in col or in Charleston, South Carolina, on April 5, the Cooper Bridge Run. Friday night from 5 to 7pm we're going to be at the Red Palm Tavern. And then directly following the the run on Saturday, we're going right back to the Red Palm Tavern. Come and visit us. Come out and hang out with us. Whether you're doing the race or not, come and chop it up with us, guys. This is our chance to just be, you know, just be kind of unplugged a little bit. You're gonna see Brad, not Uncle Brad, not Coach Brad. You're gonna see Dwayne, not Coach Dwayne. You're gonna see the real. The real true versions of us. And it's just a chance to. To. To lighten up a little bit and have a good time. So, Cooper Bridge Run, April 5. April 4. Will be at that Red Palm Tavern. Guys, love you so much. Thanks for all the support.
[00:24:52] Speaker B: And bring Bober.
[00:25:03] Speaker C: Yeah.
