00:00:00:00 - 00:00:01:13
Speaker 1
Hi, everybody. Welcome back.

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Speaker 2
To another.

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Speaker 1
Episode of.

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Speaker 2
Tina's Arena. I think I'm getting the hang of this editing stuff.

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Speaker 1
Last week my episode.

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Speaker 2
On Courtney Daughter.

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Speaker 1
Is pretty good. pretty good.

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Speaker 2
In terms of editing and content, I think I did well.

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Speaker 1
So I feel like I'm in a little groove.

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Speaker 2
We're going to keep going, going to keep talking and see what comes up next.

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Speaker 1
So I'm wondering how you all are doing with your habits.

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Speaker 2
Or rather resolutions that you set in January.

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Speaker 1
How are those going? If you have.

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Speaker 2
Been following me, you might know that in January I decided to do 10,000 steps.

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Speaker 1
Every day.

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Speaker 2
And now in February, I'm going for 12,000 steps every day.

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Speaker 1
And that is a big.

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Speaker 2
Jump for me, because in December I was averaging around 5000 steps.

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Speaker 1
A day.

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Speaker 2
I'm noticing.

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Speaker 1
A big.

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Speaker 2
Difference in my ability.

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Speaker 1
To.

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Speaker 2
Stand and walk.

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Speaker 1
Because I have a.

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Speaker 2
Standing.

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Speaker 1
Desk at my office, and previously.

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Speaker 2
When I would stand for hours, my legs would get tired and I wouldn't want to walk.

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Speaker 1
But lately.

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Speaker 2
I've been walking for.

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Speaker 1
Hours at.

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Speaker 2
A time, watching videos and doing my work at my treadmill desk, and it's been.

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Speaker 1
Okay. So I.

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Speaker 2
Can very much.

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Speaker 1
Tell that.

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Speaker 2
My legs and my muscular endurance in my legs has increased a lot, and that has been.

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Speaker 1
Solely due to the fact that.

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Speaker 2
I am practicing being on my legs more often. So I'm doing the 10,000 steps and now it's 12,000 steps.

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Speaker 2
So in December.

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Speaker 1
My steps were a little, my cardiovascular ability was low.

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Speaker 2
And in January I decided enough of that. I just wanted to up it

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Speaker 1
Cardiovascular ability is.

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Speaker 2
Really important to feel good. And I've noticed.

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Speaker 1
That I have.

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Speaker 2
Been feeling.

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Speaker 1
Pretty good.

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Speaker 2
This past month. I can tell that my legs.

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Speaker 1
Feel super tired, but I actually.

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Speaker 2
Feel more energetic.

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Speaker 1
I'm also sleeping pretty well, so I think all of my habits.

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Speaker 2
Are coming together and they're starting to mesh together pretty nicely.

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Speaker 2
I am just in a good.

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Speaker 1
Spot I guess, right now, which is great, which is great. We've come a long way.

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Speaker 1
So that was a long preamble for the topic.

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Speaker 2
That I wanted to get into. And the topic that I want to get into is actually about habit change.

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Speaker 1
So the habit that.

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Speaker 2
I've been trying to install into myself.

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Speaker 1
Over the past.

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Speaker 2
Month or.

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Speaker 1
So is walking.

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Speaker 2
And getting more steps in being more active during the.

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Speaker 1
Day, because I traditionally have a.

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Speaker 2
Very sedentary.

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Speaker 1
Job.

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Speaker 2
I don't need to walk. I don't need.

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Speaker 1
To.

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Speaker 2
Go anywhere. I just get into my car, drive to my office. I sit in my office and I.

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Speaker 1
Could sit there.

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Speaker 2
And get no steps in.

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Speaker 2
most of the steps that I've been getting in for the past year have only been at the gym

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Speaker 2
that's not enough activity to balance.

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Speaker 1
Out.

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Speaker 2
An entire day of being sedentary.

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Speaker 1
So that's why I could tell that I was.

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Speaker 2
Just missing something, right? Weight lifting is going well and I'm getting stronger.

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Speaker 1
I just don't feel as good.

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Speaker 2
As I know that I could be feeling. There's something missing.

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Speaker 1
And I,

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Speaker 1
I really.

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Speaker 2
Think the difference is.

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Speaker 1
Cardio.

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Speaker 2
Because weightlifting I've been doing.

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Speaker 1
For at least a.

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Speaker 2
Decade now.

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Speaker 1
I'm pretty.

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Speaker 2
Healthy on the food front, and I haven't been drinking.

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Speaker 1
For at least two years ish, so, it.

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Speaker 2
Doesn't make sense to me why I don't feel great.

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Speaker 1
And like I said, the biggest.

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Speaker 2
Difference that I.

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Speaker 1
Think has made the biggest.

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Speaker 2
Impact on me.

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Speaker 1
Lately.

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Speaker 2
Has been.

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Speaker 1
Cardiovascular exercise.

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Speaker 2
There's a reason why.

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Speaker 1
I just focused.

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Speaker 2
On 10,000 steps in January.

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Speaker 1
It was because I.

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Speaker 2
Just wanted to get my body used to movement, and I wanted it to be incorporated into my daily.

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Speaker 1
Life. So in February I up to to 12,000.

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Speaker 2
And it's kind of funny.

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Speaker 1
Because.

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Speaker 2
For some reason in my brain, 10,000 steps a day seemed.

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Speaker 1
Really doable.

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Speaker 2
And there was no problem with that. But when I up to.

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Speaker 1
To 12,000 steps a day, all.

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Speaker 2
Of a sudden I was like, it's too much. I don't want to do it. I don't want to do it anymore.

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Speaker 1
So it's actually been really hard.

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Speaker 2
For me to get 12,000 steps a.

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Speaker 1
Day.

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Speaker 1
at the time of this.

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Speaker 2
Recording, it's only six days into.

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Speaker 1
February, so six days of 12.

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Speaker 2
Thousand steps and my.

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Speaker 1
Legs are tired.

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Speaker 2
Coming from a sedentary person that works.

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Speaker 1
At a.

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Speaker 2
Sedentary desk, my legs.

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Speaker 1
Are tired.

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Speaker 1
I just wanted to build up the habit.

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Speaker 2
Of getting my legs movement. There was no requirement for me to run, and I think that's really important.

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Speaker 1
Because.

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Speaker 2
I am the kind of person.

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Speaker 1
Where if the goal is too big.

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Speaker 1
if the.

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Speaker 2
Goal seemed too.

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Speaker 1
Far fetched.

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Speaker 2
Then I'm just not going to do it. I'm just going to completely back away and give up completely.

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Speaker 1
so it was important that I built it up slowly.

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Speaker 1
So I just.

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Speaker 2
Started with 10,000 steps and that might.

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Speaker 1
Be a big goal.

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Speaker 2
For some people. It was kind of a big goal for me too.

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Speaker 1
But it was just.

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Speaker 2
Within that limit.

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Speaker 1
where it was.

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Speaker 2
Uncomfortable.

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Speaker 1
But also, it wasn't so far.

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Speaker 2
Fetched in that I knew that I.

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Speaker 1
Could still do it if I had picked.

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Speaker 2
12,000 steps in January, I don't know if I would have finished.

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Speaker 1
I took small baby steps because I.

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Speaker 2
Wanted.

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Speaker 1
To really.

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Speaker 2
Get into the habit of things, and I wanted to.

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Speaker 1
Get used to it.

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Speaker 2
And I wanted it to be long lasting.

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Speaker 2
I want this to.

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Speaker 1
Be a habit that I have for.

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Speaker 2
The rest of my life forever.

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Speaker 2
I want to be that person.

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Speaker 1
So this.

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Speaker 2
Is what I'm working on, and this.

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Speaker 1
Is the first way to build a new habit, is to do it gradually, slowly, and.

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Speaker 2
Just incorporate it into your lifestyle until it becomes.

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Speaker 1
Who you are. But there's a second way that.

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Speaker 2
You can.

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Speaker 1
Create new habits for yourself, and that way is.

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Speaker 2
To change your identity. And that.

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Speaker 1
Might feel a little bit weird.

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Speaker 2
To some people.

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Speaker 1
It might feel like it's too far fetched. So I think for a lot of people, they could struggle with it because.

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Speaker 2
They don't know what that means.

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Speaker 1
But if you.

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Speaker 2
Can.

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Speaker 1
Consider who you are as a.

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Speaker 2
Person.

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Speaker 1
If I use myself.

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Speaker 2
As an.

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Speaker 1
Example, I have this belief.

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Speaker 2
That I am not an athletic person. And I actually said that in the last.

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Speaker 1
Podcast episode that I.

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Speaker 2
Don't think I am an athletic person.

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Speaker 2
I don't think I.

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Speaker 1
Look athletic, I.

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Speaker 2
Don't think.

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Speaker 1
I.

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Speaker 2
Am fast enough to be considered athletic. I don't think I'm strong enough to be considered athletic.

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Speaker 1
All of those little things.

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Speaker 2
Right. So it's been.

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Speaker 1
Really hard.

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Speaker 2
For me to.

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Speaker 1
Do the.

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Speaker 2
Things that I think an athletic person.

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Speaker 1
Would do, because I feel like.

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Speaker 2
That's not me. So I'm trying to.

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Speaker 1
Like, squeeze myself into this category of a person.

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Speaker 2
That I am not.

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Speaker 1
And that feels really hard.

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Speaker 2
But this is something that I'm working on all the time, and that's why I can talk about.

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Speaker 1
It, because I am practicing.

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Speaker 2
And I'm learning. And this.

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Speaker 1
Is I'm telling you.

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Speaker 2
What I'm learning as.

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Speaker 1
I go. If I.

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Speaker 2
Can convince myself that I am an athletic person, then that will change how.

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Speaker 1
I approach these steps.

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Speaker 2
And my.

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Speaker 1
Goals altogether. Because athletic people behave.

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Speaker 2
Differently than a non-athletic person.

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Speaker 1
So if I.

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Speaker 2
Can convince myself that I'm an athletic person.

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Speaker 1
Then what would.

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Speaker 2
An athletic person do in the morning? For example, an athletic person would go for a run in the morning, or an athletic person would go to the gym and exercise in the morning

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Speaker 1
So that is a really quick.

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Speaker 2
And easy way to make decisions and.

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Speaker 1
Habits easier for yourself. You decide.

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Speaker 2
On the person that you want to be and.

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Speaker 1
Decide that that.

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Speaker 2
Person that you want to.

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Speaker 1
Be is who you are right.

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Speaker 2
Now. So in real.

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Speaker 1
Time, I.

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Speaker 2
Am deciding that I am an athletic person.

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Speaker 1
So if my choice is to sit.

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Speaker 2
And.

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Speaker 1
Read a book or go outside and go for a walk.

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Speaker 2
What would an athletic person do? An athletic person would decide.

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Speaker 1
To go for a walk.

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Speaker 2
Another example in the realm of eating and nutrition.

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Speaker 1
I decide.

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Speaker 2
That I am a healthy person and I respect my body and I take care of my.

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Speaker 1
Body. If there is a moment where I feel like.

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Speaker 2
I want to finish an entire bag of.

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Speaker 1
Chips, say I've.

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Speaker 2
Already eaten a third of it and I want to.

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Speaker 1
Eat the other two thirds.

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Speaker 2
Well, I am a healthy person.

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Speaker 1
I respect.

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Speaker 2
My body and I feed my body in the way.

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Speaker 1
That will keep it.

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Speaker 2
Running efficiently and feeling good.

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Speaker 1
So if I was a healthy.

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Speaker 2
Person, would I want.

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Speaker 1
To.

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Speaker 2
Finish.

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Speaker 1
The rest of this bag of chips?

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Speaker 2
Most likely not.

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Speaker 1
Because I know that.

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Speaker 2
To finish the entire.

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Speaker 1
Bag of chips would be the little push.

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Speaker 2
That would make me feel not good about myself.

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Speaker 1
So those are just a couple of examples.

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Speaker 2
In which identity change can really expedite your habits and your.

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Speaker 1
Behavior that you want.

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Speaker 2
To change, or any new behaviors that you want to instill in yourself.

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Speaker 1
You decide who it is.

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Speaker 2
That you want to be, and you just become that person. You just decide to become that person.

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Speaker 1
So as.

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Speaker 2
An athlete.

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Speaker 1
I'm going to log off of this podcast right now and go for my walk because I still have about five.

00:09:55:07 - 00:09:57:04
Speaker 2
Thousand steps to do before I finish.

00:09:57:04 - 00:09:58:13
Speaker 1
For the day today.

00:09:58:15 - 00:10:04:15
Speaker 2
And I hope that you gained a little bit of insight or some value from the episode today.

00:10:04:17 - 00:10:08:04
Speaker 1
If you could please subscribe, like and follow.

00:10:08:04 - 00:10:08:18
Speaker 2
Even right.

00:10:08:18 - 00:10:11:05
Speaker 1
The podcast, I would really appreciate it.

00:10:11:07 - 00:10:13:21
Speaker 2
And if you need more resources from me.

00:10:14:02 - 00:10:14:08
Speaker 1
I.

00:10:14:08 - 00:10:20:05
Speaker 2
Have a bunch online now. I've been working on uploading them. You can access them at.

00:10:20:07 - 00:10:20:19
Speaker 1
Dot.

00:10:20:21 - 00:10:25:16
Speaker 2
Tina's arena.com/links. There you can find access to my.

00:10:25:16 - 00:10:27:01
Speaker 1
Free Facebook group.

00:10:27:03 - 00:10:28:16
Speaker 2
My email.

00:10:28:16 - 00:10:29:18
Speaker 1
Course that's about.

00:10:29:18 - 00:10:34:11
Speaker 2
Eating and how to enjoy eating again. Or you can even join.

00:10:34:16 - 00:10:35:08
Speaker 1
Our.

00:10:35:08 - 00:10:38:14
Speaker 2
Monthly community call in my Tina's Arena community.

00:10:38:16 - 00:10:39:06
Speaker 1
Where we get.

00:10:39:06 - 00:10:45:16
Speaker 2
Together and we meditate and we talk about nutrition and fitness and basically everything that I talk about on my.

00:10:45:16 - 00:10:47:18
Speaker 1
Podcast. But we do it together.

00:10:47:18 - 00:10:49:10
Speaker 2
In real time and we meditate.

00:10:49:10 - 00:10:50:03
Speaker 1
Together too.

00:10:50:03 - 00:10:54:14
Speaker 2
So if that sounds interesting to you, then you can find it all online.

00:10:54:15 - 00:10:59:01
Speaker 1
And I really appreciate that you're here and I will hope.

00:10:59:01 - 00:11:00:05
Speaker 2
To see you next time.

00:11:00:05 - 00:11:02:07
Speaker 1
So bye. Have a good day.