welcome to the health fix podcast where Health junkies get their weekly fix of tips tools and techniques to have Limitless energy sharp minds and Fit physiques for Life hey h junkies on this episode of the health fix podcast I have Cody Watkins on again for the second part of our two-part series here let me give you a little background on Cody he was an out of shape high schooler who taught himself how to get into shape with powerlifting and bodybuilding building and he has now helped over 2,000
people achieve Better Lives through Fitness and in this episode he's going to get into how he's testing for body fat his favorite method but he's also going to talk about how he trains folks and what's happening on the inside so he's kind of pulling back the curtain a little and showing you a little bit of what it's like to work with him but not only that one of the best parts of this episode is that we're talking about how to make Fitness Fun so that you actually incorporate it into your ident
ity it becomes part of you and it doesn't become a chore anymore it becomes fun so let's get into the podcast I think the the biggest question that folks might be thinking right now Cody is okay we talked all about body fat we talked all about plateaus and things how like what's your favorite go-to for measuring body fat is caliper is it the impedance the embodies what what is it yeah I I'm a I owned a dexas scan for four years I'm a dexas scan junkie like if you can find a dexas scan there's go
ing to be no body fat measure more accurate I have done and tested just about every form of body fat test so my my top ones are dexas scan then it's going to be hydrostatic hydratic you got to get in the water in the basket way so there's like a 3ish percent fluctuation rate because breathing all your air out underwater can be a little bit of a panic Factor right so it it skewes yeah the bod pods are inaccurate pieces of junk in my opinion so I went to there was a clinic that had a pod pod I had
just hydrostatic at 82% body fat literally two days before this I have vascularity across my abs I've been doing this for years at this point right so they get me in I come out of the bod pod at 14.4% right now again I have vascularity on my abs I'm like hey well if it's congruent to itself like okay and then I can use it at least for tracking right I'm like hey how does this measure no one there could tell me how it works they try switching it to like africanamerican setting just see if the mu
scular the bone density settings would come it was still 14.4 right on the button so then I start to realize it's basically pre-calibrated to some extent there's a there's a basal formula in there much like with the the in bodies they have an algorithm in there based on weight there's essentially a BMI formula built into the scale okay so when you go into it it's you take up x amount of volume per chamber well if you're training for hypertrophy I take up a lot more more space than I typically we
igh so it reads me a higher percentage because of that so like although it may be accurate is to some it's not so dexa Hydra on the money or Hydro then if we go to in bodies they can be accurate I've seen them match my dexis can if that person is within the the the weight realm that it's calibrated for meaning if you're on the high end or the low end it will skew you so if I go to do one for instance it'll put me like 18 to 20% body fat because I'm a 245 pound male at 510 so it automatically thi
nks ah 245 at 510 he's got some fat on them now it does have a calibration so it'll put me leaner than say a fat guy who weighs the same as me at my height but it still won't put me anywhere near accurate and that's the problem now if you're someone who's in the weight range like uh one of my former clients I won't say her name on here but she did we were doing a show and she did the inbody and then she came and immediately did my Dex stand because I wanted to compare them and because she was ab
out five five5 you know 30 35 pounds getting ready for a show she was within 0.2% of the Dex wow but she was in that weight range that in bodies read good so for for a point of for a point of takeway for your your listeners here if you're like a 200 plus pound person they'll be useful but not NE necessarily accurate because you're out of that weight range so don't get married to the numbers watch the trends right and also with those kind of things they can skew drastically on hydration levels so
if you do one in the morning dehydrated and all that muscle tissues 80% fluid okay so it's going to read you lean when that lean reads less it increases body fat so always make sure hydrated consistent time of testing so do not test at night if test in the morning do not test in the morning if you test at night keep it consistent and that'll give you the most frequent readout when it comes to it and then you can use it as a point of reference but realistically you can visually gauge this stuff
pretty well and so like I've been I've scanned so many people see so many percents I can eyeball someone's percent and get it within 2% now like I I've just seen that many bodies you know you start seeing thousands of people without their shirts you know what percents start to look like when you've seen tests correlating it but my percentage of lean if you're a lady and you're sub 15% you're going to look and there's going to be people questioning like are you doing a show Even though you're not
stage ready you're going to look enough you're starting to get that response a guy if you're 12% or less usually about the same when it comes to that those are the two variables that you want to watch right now visible abs are usually a cue for men ladies more of like a flat stomach if you start getting AB vascularity like you might be leaning enough your trip in your menstrual cycle which is not how I am recommending to get just just shy of the the period being irregular when it comes to that
but guys if you can find a dexas scan or you can find in U hydrostatic those would be the two I'd recommend never do the B pod never would be a recommendation of mine calipers you have have a consistent pincher so if there's like a trainer at the gym that can like he's pinched million people he can do the same spot cool don't bug out on the percent it spits out track the millimeters if the millimeters are going down you're good if doesn't regardless of scale right now if you drop 10 pounds in th
e millimeters barely move yeah you probably lost a muscle right that's not good so you can read it just like data in bodies are accurate within a certain space if you are outside that space they will be trending correctly but not necessarily accurate so use it as kind of a reference point not a tell oal if you get a bad reading make sure things were consistent don't beat yourself up and go on a burger Binger right just be like hey that could have been a bad reading let me measure this again in t
wo three weeks and see where it goes into makes sense makes sense wow lots lots of info there and and yes you know the decks I think I've seen you know overall being kind of the most most accurate on mind the in bodies well it's the least invasive right so really you just lay on a table and x-rays over you right takes six minutes and you're done and it's going to give you the most accurate now if you're someone who doesn't want to do any of that waste measurement with pictures are still my go-to
so if no one ever gains fat while their waist is going down right you would have to have some like freakishly weird storage pattern to pull that one off right so if you're measuring and the scale is not going down scale is going up but your waist is down you know a couple inches ride that out your body's doing exactly what you want it to if you dropped 10 pounds and the waist went down a quarter inch you might want to rethink what you're doing unless maybe you had no fat left left on your midse
ction because you're probably losing muscle right and so that waste and the weight loss should look pretty con ruent when it comes to actually tracking it on a graph like I can watch all that stuff on my clients too it's it's pretty much parallel to on the down makes sense makes sense so cool so cool to think that stuff through um definitely things that folks need some support and and and understanding what to do and kind of taking some of the brain damage off um of of the individual and having
someone else take over for it and then you just kind of get in the flow so I think my next question ends up being I know you you've mentioned before you work you work with folks online you work one-on-one group like what oneon-one right like group here's what I I was GNA ask you because you said oneon-one um does it seem that with one-on ones you can get much more success than in groups what's your opinion on that like what's yeah I'm not I'm not a fan of Group Training so Group Training kind of
works like this if if you had a twin sister identical twin identical goals I could group Train you because you're the same person now this isn't to say that I couldn't train two people but what's going to happen so like my wife and I work out together okay my wife is half my size now we obviously have different goals right but we can still work out together but my workouts will get sacrificed to make her workouts better and since I'm at a point of maintaining doesn't really bother me right so w
e do the workout where it's like I can check as much as I need to to maintain but it still has the right intensity volume and everything that we need to move the needle with her physique right because she still got goals she wants to check and so same thing happens if you're go in a group so if I have like a high level achiever and I got a like an intro level person I have to cater that workout one way or the other and so if I cater it to the advanced person this person's going to fall out they'
re never going be able to do it and if I cater it to the less intense person this person's never going to get a good workout right so they're either going to have to go on their own and try and crank intensity which at that point I think it kind of defeats the purpose of hiring me as a coach when it comes to it now the workout portions right those can be pretty similar but the nutrition will vary drastically so if you're getting coaching and they're only doing workouts yeah you guys might get so
me great workouts that are intense but if nutrition is 90% and the needle how much of that are they leaving on the table in terms of results and so personally I've never found great success with it I I don't honestly I don't see how it could be successful to the level to the standard I like to be successful right will will it work sure but I like results that draw people's jaw on the floor right I don't like the ones that are like oh yeah she got in a little better shape in six months I like the
that are like oh my God you did that in six months like yeah that that's way more fun so to do that you got to take that individual because the things holding you back from getting your results are so much different than your friends or you know even someone of a different gender different age anything like that that you can't prioritize both people and you'll see it like this is uh back when I did personal training at 24-Hour Fitness this would have been what 17 18 years ago something like tha
t right you could watch the stress getting out and then you watch group instructors and they walk around holding stopwatch yeah you're doing great Cindy keep it up yeah 10 more seconds and so they the group training really relies on a lot more personal perception of intensity right because that person is now having to push because they're they're not getting a push from the coach and the plan is going to be discretionally writ based on who it's for right so if you have a way yeah it can be more
cost effective but is it coste effective if it gets you less of a result and I personally with me I don't think so I would rather spend more money to get the result them after than spend less money more time and kind of a result similar to what I would have liked makes sense makes sense yeah I wanted to ask that because you know a lot of folks are trending towards Group Training now and group programs for weight loss and group this and group that and and it's one of my things that I don't I've t
ried it I don't like it for no the success rate's really really low with it so you'll get like the one or two rock stars that like they they'll be good at anything they do but for the most part it's not a high level of success and again it's just it's kind of like on the the value equation that's why if you go to a bigger gym that's running group classes like there's the one or two ladies in the front row that are doing really good and everyone else you can't even tell that they do group classes
right and so that's where I see group as so if you have the ability to do one-on-one you're really going to shine with it if it's group hopefully they have some individual approach to it where they at least on the nutritional aspect don't do some cooking cutter nonsense and do a little bit deeper dive on that aspect of it for you guys and then the workouts are a little bit more kind of grouped in and that can be okay but if it's just group like hey here's a meal plan group hey here's a workout
I'm afraid you're probably going to get more of a bad taste in your mouth from a poor experience then you will good results coming out of makes sense it makes sense and so if someone's working with you how does it look in terms of when do they meet up with you you know how does how does it work for the nutrition how does it work for all that so I'm annoying I'm kind of on them quite a bit so the thing I like to think of is when somebody hires me they're not hiring me to figure this stuff out on
the room right so I want a million questions that first week like if I if my phone's not going I'm G be like hey does everything make sense because there's so much Nuance that comes with it and so many things that you may think normal that aren't normal right and like TMI but I'll get clients be like hey what can I do I have a poop all week I'm like homie it's been seven days like you didn't think like one day to tell me this like now we're in danger condition like we got to do a big fix when it
comes to this okay like hey how you like drinking epson salt they're like what do you mean drinking epson salt like read the label it's a laxative works really good and then we can adjust your magnesium dose and get it fixed right likewise if people have a little eye twitch throughout the day that's not something you think to like oh hey but it's a magnesium deficiency so we throw in some magnesium toate magnesium orate either one we Crank that up your your eych will be gone right we can have t
hat problem fixed in in three minutes right so super super easy but again like if I don't know this stuff so sometimes I got to pull it out other times they'll spit it out but the communication has to be thorough with it right so we'll do text communication right through my app and stuff that's usually the the best means of it um but with that I do zooms with my clients weekly and or as needed right so like I if maybe you schedule one on Friday and some things are just easier to hash out on a ca
ll right like if you're like dude I can't understand this okay cool I'll either record like a screen record and show you through it we'll hop on a quick call and dive in but I don't like to leave people to solve for problems because it doesn't work out really well I know that as we get more into it usually the touch points become less frequent right usually every couple weeks when it comes to that and then communicating more through text but basically it is individual to the client because some
people need a little bit more nurture it right and other people are like I got this man I'm like I'm like a machine and so once we have that in but I do everything when it comes to it so because again the point of view hiring me isn't for me to write down three numbers on a piece of paper and go oh here's your nutrition plan like that's [ __ ] like that's not a plan you wrote down three numbers based arbitrarily on nothing and that's not going to get someone of their goals so I'll have a little
bit of homework for the people I have them walk out their food for one or two days I like to see what normal is so I'll usually get yesterday and then the day we're talking because after we talk right they automatically clean it up there's chicken rice broccoli and all that stuff in there right I want to see like the pizza the Taquito the tequila right I want to see all the stuff that you shouldn't have that's in there and so then I have an idea of what normal is so then I can go through and put
together a custom meal plan based on their eating habits their food preferences their lifestyle so now they know every meal what to eat every meal has macros beyond that I'll do food swap sheets and they're more than welcome to switch to macros if they don't understand it cool all they have to be like is like hey dude I'm day three turkey sandwich and if I have to eat one more bite I'm going to Yak cool what sounds good to you and then I can start putting other food swaps that work more with th
at we can keep it as simple or as complicated as they like right so I got some people that like oh I love to cook cool we'll put food you can actually cook in there I got other people like dude I want a Costco list like you said you don't cook I'm like yes I do so I can send a cheat sheet to Costco where we have all the pre-made meals there that are a healthy they got organic type Ones high protein low calorie so now all you got to do is put something in the microwave for three minutes and have
a deal uh dinner for the family so you're not going out to eat but also didn't overly consumed time right because we want to keep this stuff simple and have it be working so once we go through that then we do a dive into the obviously the weight training structure of it because that's the next component I need to make sure that it's functional for what your goal is and your schedule right so if you're working out zero times a week you're like Cody I can train six cool we'll start with three righ
t I don't listen to you I listen to what the results need and the reason you hired me isn't because you necessarily know what you're doing right it's because we need help figureing out right so I will cool if six is really what you want we will get to that but will never start there right let's ramp this up then we'll make sure we're doing everything right there when it comes to the training so tracking reps tracking weight rating intensity of the workouts I can see all that data my my system wi
ll sync up to Apple watch Fitbit any of that stuff so like I can see all the steps the Sleep the heart rate so I can see food log strength everything in graphs and charts I get notifications that people Miss workouts so I can be like hey I see something missing here so I can be extra creepy and then that's where the coaching comes in make sure we have the touch points the check-in communication so I have data on what your experience is like so far so you know when I do this stuff I have a 90% su
ccess rate with clients so it's like I can pick a name out of a hat and it works out really really good um you know there's a 10% I haven't fixed but it's usually because they're not doing what I told them right not because they're doing what they say but I I do have money back guarantee on my service right so like if anyone comes in I'll write your check back if it doesn't work right is provided you did 80% of what I did yeah yeah I mean that makes sense that makes sense hey junkies Jake and St
eph from Troop functional mushrooms have given you a little gift for listening to this podcast if you enter Health fix 20 you can get 20% off your order of troop functional mushrooms all right let's get back to the podcast and even for like you know one of the biggest things I get in terms of questions like is Cody you know able to help folks who travel a lot for work and things that you know is is he able to manage you know figuring that out well so with this too I think people over complicate
what traveling actually is right so all it is is you need convenient Foods whether they're packable or to eat so cool like what does every Airport have they all have fast food restaurants so if you had a list of six different meals you could do for a lunch in an airport that you could get a KFC Chick-fil-A Burger King McDonald's now is it the healthiest no but if it hits our numbers we're not going to come out War for where right so we have kind of like the oh [ __ ] strategy in there for those
situations ation Hotel gyms cool we got we got gyms at most of them and all people have to do so like I can put them together generally but really what I like to do is when people travel I'll have them do a video as soon as they get to the hotel just snap a few pictures with the equipment and then I'll build the workout out specific to that so then they don't have an excuse right it's built for that specific gym right cool now they can knock that out get it done now we have that taken care of um
so we have those worst case scenario you don't start losing muscle even if you had a week off it's a long as the nutrition's in check takes like three weeks to start dumping tissue so the traveling is actually easy when you break it down the blocks I think most people just look at it like it's so much but like you can get protein bars through the airport you can pack protein powder through the airport so like when I travel I I do like six meals a day of protein shakes right so I literally look
like a a chocolate protein drug dealer right going through there half my bag and zip locks right they got to bomb test it sometimes and all that stuff but it's it's super super doable like if you know the hotel you're going to you can call them and be like hey my name is Steve I have a reservation on whatever 315 can I Amazon this to the hotel and you hold it for me and you can Amazon it to the address of the hotel and have whatever from your proteins waiting for you while you're traveling right
so it's just being preemptive with it rather than you know you got to be responsive not reactive and so when we have a plan in play we can we can have responses rather than react actions and that's where you can keep results going no matter what because I I'd say probably 20% of the people we work with travel right so and so you have to have a Sol you can't just go well no Fitness this week I'm off I'm off I'm off traveling right like that'll never last so we got to have Solutions that'll work
for those situations and once you have those in play I think it's a lot simpler than people think once they actually put it in action yeah for sure for sure I mean I'm probably out of my house at least two two weeks out of each month with travel while I wish that I had more you know weight situation you know to work with and and at least so Smith machine in a hotel sometimes it doesn't happen but I feel like I've done okay but that is somewhat where I also kind of Wonder like H what else can we
do so well the other thing too you can do with that though if you're someone who does travel frequent grab like one of the TRX trainers and they'll fold up in your bag about this big and worst case you can put it in the door of your hotel room and do some workouts with there to get some resistance training best case okay you get down to the gym they do have a Smith machine or a cable Tower you can attach it on there now you can do all the weights TRX stuff and cable work and you can do a full ba
dass workout just with that right there and so again it's more you got to be more solutions oriented when it comes to this stuff and think how can I not o I can't do this and once you do that that's that shift and this stuff goes so much smoother once we do that absolutely I agree I agree I've rigged together some crazy stuff um and I'm just looking I have them in here my bands those are also another thing that are easy to travel with and you know you can rock that well and the other thing too f
rom from this perspective remember like nutrition's 90% of our weever so I think people overemphasize the workout so if you miss a workout like you're not traveling super frequent it's like once every two three months you're going to be gone for like a week or so cool not a big deal that's not going to set you back right just mind the food now if you're someone like you and it's like okay two weeks every month yeah that's that's going to be hard to make progress if you don't have a solution in t
here so that's where you'd want to plug in play a strategy that's going to work rather than Panic about it right the the people that are infrequently traveling like four days a a week here and there just just mind your food right like as long as you you do that and then if you you if you have social outings company outings do do what call protein backloading so basically you just eat protein for all your other meals so you save those calories for dinner so even if you go above and beyond at the
restaurant you're not going to look like some weirdo bringing chicken rice and broccoli to the dinner table right from your work colleagues you look normal and just be mindful of your choices right like note cheesecake is like a thousand calories a slice maybe opt out of dessert and just do a bigger steak fries potatoes but since you save those calories earlier even if you did go above and beyond poun of fats 3,500 calories so unless you ate like 5500 calories at your work dinner you're not goin
g to put on a pound so you you will be okay if you if you break it down to the basics oh my God yeah it's so funny you know and I think for a lot of people it's inflammation weight you know the seed oils the whatever they might be might irritate them at the restaurant and that's where they're like oh my God I you know I ate out once and I gain eight pounds yeah no gaining fat actually takes a lot more than people think now fluctuating weight that's a different and so anytime you get a quick fluc
tuation like I said you could have slept less got something that digested wrong maybe your bowel movements are a little bit slower your water intake was low any of those things can make you hang on the fluid and so you know get your water intake back up give it two or three days you're going to feel like you have to pee 65 more times cool the water weight's coming off now we know that scale should be back down that's when you peek at it make sure it's back to like your range where you like to se
e it oh man so I mean so much stuff that it's funny we get in our heads and it's funny how we like instantly are like oh my God it's this yeah so fun well and it's it's pictur too because I you know I I have I work with some coaches in this industry too because like like you said it's like coaching yourself was challenging yeah and so one of them she'll she'll do some uh filming and stuff with me too she's actually semi local to my area but uh you know she put like her starting picture not with
me but she started on her fitness journey up to like the new muscular build right and she's like I finally see it now and I'm like that's like a that's like the moment right like that's like a coach's best moment because we're trying to tell you this the whole time and you you know and then one day you're like oh my God I do look good like there it is that's what we've been shooting for right but it's a it's a great moment when it actually happens right it just I wish that one would happen a lit
tle bit more right when people finally see the the fruits of their labor you know yeah no it's it's hard it's hard I mean I had a aha moment just now when I came back from the Cayman when when we took some pictures of me in a swimsuit and normally I'm like no not right now I'm still you know I'm bloated I just ate whatever the excuse I'm bloated I just ate I've been you know I've had drinks like you know and I was like huh I'm actually gonna post this on Instagram not even that bad I'm like this
isn't this is cool and like you know I I I don't know if I've even mentioned this on on the podcast like I'm coming back from being very burnt out with my business and and like literally letting myself kind of go because I was trying to take care of everything else and so seeing that I was like who all right I'm getting it back you get you just get buried in the weeds right and then other things start to slip you know and you got to put it all together because like it you can be hyper successfu
l at everything else but if you don't have your you know your health and you don't love the body you're in like there 's a problem with that situation one of your key pillars is missing and there's not a solid foundation when that's not there yeah and it's crazy you know how for a lot of women this is something that will kind of catch up to us and especially women who have been active and fit their whole life and still kind of maintain uh a level of Fitness but they decrease the intensity they'r
e trying to sneak in workouts you know and then diet goes to [ __ ] because they haven't ate all day and they're like a crap I better eat something that's yeah start getting the metabolism like that and then the other thing too especially if they're like parents it's the snacking on the kids Foods right like a handful for thee and a handful for me and then you're like no I've hardly ate today I'm like you've ate six handfuls of goldfish since you've been babysitting so there's little things to w
atch for and I think that conversation is one to have with yourself about just being brutally honest because we will delete things out of our head that actually happen so we feel good and the thing is I I do want everyone to feel good but more so I want you all not to feel good and you're like well what the hell what do you mean but discomfort is a state of growth yeah and so if you change your situation to feel comfortable but you're not actually comfortable you just change a situation like oka
y you got fatter friends because you felt uncomfortable around fit people did that actually make you better no it didn't so let's get uncomfortable with the fact you don't like where you're at so then we can do something about it to take initiative take ownership to actually do it so there's two ways to have the tallest building in the city right you can destroy everyone else's or you can build yours up bigger right and there's only one path that's got good morals to it right and so building you
rs bigger it takes work right so instead of maybe looking at people that are doing better like well Cindy over there she got Joe works so she can just be a stay-at-home mom I have to work and be a mom and do this cool but guess who's going to own it more when they get there like you put so much more work in than her by the time you get there like you'll be more much more proud of the body when you actually get to it right so don't look at it like an excuse look at it like change the perspective
and like okay I can conquer this and that goes a long ways when it comes to this stuff abolutely absolutely what you say what you think you know your your attitude is incredibly important there's a study you can Google it it'll pull it up but it's called mindset matters and they did it for weight loss and I'll paraphrase the numbers in it right but they took a group of like Hotel cleaners like maids and they took half the group and they told them hey what you do fits the national exercise accred
itation for being healthy and they took the other half and didn't tell them anything the group that they told them that they're basically their daily activities was healthy and it was enough exercise they lost like six pounds over the next 12 weeks versus the group that didn't tell anything while zero so you can say causation or correlation but what it was was maybe they started being more mindful because they like well if I'm already this healthy maybe I'll have an apple instead of a cookie rig
ht maybe it was just a little change but regardless it worked so if you're sitting there going in telling yourself you can't it doesn't work my schedule's too busy etc etc etc maybe you're one of the high points of resistance actually achieving your goals and if you looked at it like yeah I can actually do this imagine what doors would open for you moving forward so huge I send that study out to people if they start getting a little in a funk oh you but I've seen it working with so many people l
ike you'll watch the negativity crank up yeah and you'll watch the scale stop Y and I literally have to have them start journaling writing stuff down writing goals down because they will halt their fat loss whether it's indirectly or directly it's causation or correlation but maybe you think that you can't lose weight so you're subtly sub sabotaging yourself throughout the day and you don't even know it or maybe you're setting everything cortisol lever is getting high you're just not optimizing
the body by doing so so it's never going to hurt to think like yeah I can definitely do this yeah I can definitely do or start losing weight it's going to feel like you're bsing yourself when you first start telling yourself that right it's not going to feel honest but you do it long enough your brain's eventually going to give in be duh Shannon will not shut up about reaching this goal like dude maybe we just got to reach the goal and shut her up CU she's really annoying like every day pushing
this down my throat and she don't weigh 150 she's 170 right now and it's really annoying per say and I weigh 150 and the brain's like okay yeah well let's just get her a little bit closer and shut her up right and then all a sudden you start getting wins right so that's like the mental conundrum people go through when it comes to this but you got to conquer the mind right once you do that all this other stuff gets a lot easier so huge so huge oh my goodness so many things Cody so many things but
the mind the mind is a huge one and and I'm glad that you mentioned that I'm glad you work with folks on that because I do see the same thing when folks start telling themselves I'm I'm never GNA lose or they sit down in my in the chair across from me and they're like I've never been able to lose weight ever and this and that and it's like well that may be your number one problem yeah well and the other thing too like you'll see it a lot on consult so you'll say like so what have what all have
you tried to lose weight and think oh I've tried everything okay cool but then if I actually start breaking down they've tried like yeah one thing for three days right they haven't actually tried anything with substance and because the things that they thought to try were so extreme right so again if they would go out and order a Diet Coke instead of a Coke and they lose two pounds a week do you think that's really that hard to do probably not right but for most people it would give them such a
big win they could find motivation to keep moving forward right absolutely absolutely the little things are often neglected when it comes to this it it's true it's true and over and and that's what you know really got me when we first had our our F our first podcast interview because I was like yeah it's the little things and and we do Overlook a lot of that and we do try to strive to be like so perfect on everything and don't think about the little upgrades yeah yeah exactly and then once you p
ut those in that's where you get the biggest biggest outputs to the smallest inputs so it's like the the most reward comes from the littlest key lovers of movement and if you can do that like it's really hard to lose when it feels like you're not working to get the result like if you just walked into work and they're like hey here's a bonus you're not going to be like whoa I didn't earn this so like if you could get that out of your Fitness you be like all right like I guess I could keep doing t
his Fitness stuff that doesn't feel too bad like okay cool and that's the kind of stuff you have to stack forward guys and if you can do that like you will find a level of success you have never dreamt of because it doesn't feel like work and that the name of the game absolutely absolutely gosh well I I don't I don't get I don't wake up and think oh how can I be fit today like okay I'm gonna do this I'm gonna do this I'm gonna do this right that's it it's it's thoughtless at this point it's just
automation so it doesn't matter at this point right it's so part of your identity or like this is what these are things I do this is what I do yep it becomes who you are right and that's the strongest force in human nature right so if like like you said if they sit in the chair and they identify as someone who can't lose weight well the the body and the brain are going to go do everything they possibly can to not lose weight so you can't build the strength around the thing opposing the goal tha
t you want to get to you have to do it in reverse right and so it starts with obviously you and if you're coming into a place or on a console like you probably are somewhere where you're at least taking the first step to do something for yourself right so Kudos good to you most or good for you most people don't even take that step right they'll they'll sit there and linger watch on Instagram for a couple years right it's like man if you would just talked to me six months ago when you started cre
eping like man imagine how we'd look right now and they're like yeah but so note in any of you creeping just send the message right like we we don't always know you're there like but there there is help there is and I mean you make you make Fitness so much fun and like I started off you know the the podcast of you know just having fun and playing around on Instagram and and the memes I mean we just got to lighten up a little bit with this and just have fun and make it be part of our identity and
and make it tailored to us and what's fun to us oh yeah well I me you'll see it up in the gym there's so many like body builder guys they go up there like try to be as pissed off as they can while they're training I'm like man like you're so angry right now and I'll say it as like I'll have fun in between sets right for like that for that 15 seconds I got to move the weight or right I got to put on my serious face but past that it's not it's not time to be angry you know I've seen the guys like
doing boxing moves to like you know themselves up and you're like really oh they got the hood on the headphones in there like man you you're GNA you're gonna blow a vein in that head you're so angry right now like you got to take it two steps down tiger like yeah be intense for the lift but yes you're scar you're scaring everybody your energy is scaring me yeah that's very dark right so but yeah there's just different ways to do it but when people finally put it all together right and they star
t seeing progress that's that's where the Beauty's at because I think it is much simpler than people think it's not easy but it's simpler and if it can be simple inputs anyone can do it right but it's just having having it broke down for you where it's just bite by bite so you're not choking on it that's really where coaches are going to shine to help you reach your goal because there's so much information out there you're gonna you're you're going to start choking on keto choking on Carnivore c
hoking on intermittent fasting you're choke on the first thing comes your way because there's so much to it versus somebody else is like have a Diet Coke like but I need to do more I'm like if that's getting you two pounds a week of fat loss I do not think you need to do more yet step one yep we just jump over easy I think I think we just think that Fitness has to be hard I think that's because that's what we've you know well it helps the narrative though because if we convince ourselves it has
to be hard it's easy to say well it's hard that's why I'm not fit and so it's it justifies where it's where your current state of life is and that doesn't mean it's right because really Fitness like I work out three hours a week you know like that's not a lot of time and so and my meal because like I drink most my food so like I don't even spend that much time eating prepping like everything's pre-made from Costco right I cook like two meals a week so like my total time consumption for Being Fit
is 7 hours including chewing time you know it's not super lengthy and so I don't think it takes as much work as people think now it will take more work to get there but maintenance when you do this stuff right is so unbelievably easy that you will wish that you will wish you still had a [Laughter] goal wow so inspiring so inspiring I think lot of folks will be like sign me up sign me up so let's let's tell folks how they hook up with you how do how does it work what do they do if you're someone
who's interested uh DM me on Instagram so just DM me coach 33 if you're interested in getting getting started or and we're not going to push it down your throat right let's make sure you're fit for what I do and if we are cool I'll go through everything with you but like I said if you're out there you're feeling stuck there's a path to success right so you send me coach 33 on Instagram Facebook at Cody Watkins Fitness pretty easy to find on there um I can car out the path for Success basically
when I bring someone on we go through a consult call that's free if what I do is a fit I'd love to have you on board if not you're going to learn everything about what we would do to start you out so you're going to come out with some good information regardless and we shake hands on the internet and part our way as friends right I'm not pushing anything down anyone's throat I only want people on my team that want to be there and if you're not someone who wants to be there I'm not going to force
you to slide your card right not for me no no no absolutely absolutely oh my goodness all right so we're going to put that into the podcast notes of course folks on how you can reach Cody on Instagram and it's coach 33 correct I got that all right dming coach 33 will write that down good stuff here I'm sure I'm gonna find more topics over time to to chat with you it's just so much fun to to hash out all these things and as the questions come in I will throw some more your way and we'll bring yo
u back on here in a little bit and and just keep helping folks find their Fitness absolutely sounds great hey fellow Health chunkie thanks for listening to the health fix podcast if you
Comments