060: Thriving vs. Surviving: Live a Life You Truly Love Instead of One You Secretly Hate with CJ Finley

This episode is the season finale of Season 5, where I focused exclusively on interviewing Man Flow Yoga Members about their fitness journey.    I wanted to talk to down to earth guys who were making actual improvements in their health to help you understand what other men are doing to get healthier.    While some Members had life-saving stories, others were struggling with their health and fitness or still on their journey to their healthiest self.    But each Member Interview had at least one thing in common: At some point, the guys I interviewed had some sort of significant event that led them to say, enough is enough.    And from there, they started making small changes that snowballed into significant improvements in their quality of life.     I hope this Member Interview Series inspired and motivated you. And most importantly, I hope it made you realize that you’re not alone.    Here’s what I’m sharing in this episode:    The biggest takeaways from the Member Interview Series  Why slow and gradual change is the most effective long-term strategy What’s coming up in the next season of the Better Man Podcast    Other highlights include:   Why you don’t have to lose 100 pounds to significantly improve your quality of life (1:21)  What other Man Flow Yoga Members found most helpful from the Member Interview series (3:30) The biggest stumbling block most men encounter on their fitness journey (and how the Man Flow Yoga Community helps you conquer it) (6:09)  How to “borrow” success and motivation and confidence from others (7:00)    Listen now!   Other important links:    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7 

Today’s guest, our web developer Richard, has practiced Man Flow Yoga longer than any other person. He watched a few of my first ever YouTube workouts… and 12 years later, he’s still doing Man Flow Yoga 3-5x a week.    Even though he hates working out!    Since Richard has been doing Man Flow Yoga workouts for so long—and because he used the workouts to recover quicker and almost return full functionality to his knee after getting diagnosed with a rare cancer in his knee—he’s chock-full of wisdom, especially if you don’t feel like being healthy all the time.    My favorite part about Richard’s story is how he isn’t healthy all the time. He misses workouts and eats unhealthy foods sometimes. But he stays kind to himself (which used to be his biggest struggle before his cancer changed his perspective).    Despite his general aversion to working out, he’s mastered his body and mind and uses some never-before-heard tricks, like his "Arbitrary Goals” trick, to inspire himself to exercise consistently.    If you want to know more about the Man Flow Yoga lore, you struggle with being kind to yourself when you misstep, or you just secretly hate working out like Richard does but know it’s essential to a healthy life, do yourself a favor and listen to this episode.    Here’s what Richard shares:    How to workout consistently even if you hate it and don’t feel endorphins from it  Why yoga prepares your body for ANY kind of strength movements  The importance of self-compassion (and how to build it if you have none)  How to be okay with failure    And so much more, including…    How to incorporate fitness into your life even if you don’t think of yourself as an athletic person (2:30)  The weird way in-person yoga classes expect you to know how to move your muscles (and how this causes injuries for men) (4:06)  How Richard built a consistent exercise habit (even though he still does not enjoy working out) (6:13)  Why yoga sped up Richard’s recovery and gave him nearly full function of his knee after developing a rare type of cancer in his knee (7:56)  How losing too much weight can make you feel worse (and how to figure out your ideal weight) (15:49)  The "Arbitrary Goals” trick to build consistency when you’re just starting to exercise (17:57)  How to have great posture even if you’re hunched over a laptop or book all day like a gargoyle (20:51)  The single best way to start your day that prevents the sands of time from sabotaging your body (22:24)    Listen now!   Quotes from this episode’s guest:    (3:45) Man Flow Yoga was one of those ones that was like, I could do that at home by myself. I had  tried classes before and they weren't ever really my jam. I don't like the music that a lot of yoga classes have.  (6:46) I have never felt endorphins from working out.  (20:06) Right now I'm doing kettlebell training five times a week. And I am  doing complex, heavy movements. But because I also do yoga three to five times a week, I can come in and I’m the only one who’s not sure. It made me realize, “Oh, I can do things and feel fine afterwards because I have done other things, like yoga, to make me feel fine.” (22:25) If you could have a different keyboard setup, that could potentially improve posture. Or you could just do yoga in the morning. (23:53) Yoga prepares you for a lot of other strength movements just because it's the core. It's being aware of what your body is doing and where your body is moving and the planes of movement your body goes through. And that kind of branches off into almost every other type of thing you're doing—whether it's martial arts or Olympic lifting or kettles or throwing hucking logs. (28:32) Treat yourself with self-compassion. Just be kind to yourself. In everything. It's okay. If you fall off the wagon, you didn’t, you're just on a little detour. It's fine. If you eat a whole cake, it's fine. It was probably a great cake. Enjoy it.  (30:39) The first step at being really good at something is being really bad at it. (34:35) Progress isn't a straight line. It's a series of ups and downs. Other important links:    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

Today’s guest, Will, has struggled with his health his entire life. At six months old, he was diagnosed with congenital heart disease, and he’s been followed by medical baggage since.  About a year or so ago, after a major pacemaker removal and surgery,  Will’s doctor accidentally put in a hospital code that treated him as ultra obese, which his insurance didn’t cover.  After this, Will realized that nobody was coming to save him. That’s when he put his health in his own hands.  And Will’s had several wins and obstacles along the way. At one point, he worked out consistently for almost 90 days straight. But he also realized that he put too much on his plate at once with other areas of his health and had to step back. Despite the various setbacks he’s encountered, Will’s not giving up. He’s continuing to put one foot in front of the other and conquering any obstacles he encounters.  If you also struggle with weight loss, consistency, nutrition, or anything else that’s preventing you from being your healthiest self, Will’s story will inspire you.    In this episode, Will shares:  How to stop relying on the crutch of the healthcare system The overlooked importance of sleep and how to improve your sleep  Why overwhelm is your biggest enemy to better health (and why so many men fall into this trap in several different ways)    And more. Other highlights include: The downside of an ultra specialized health care system (7:29) How listening to too many voices and experts can prolong your journey to better health (8:53)  Simple tools that Will used to work out consistently for almost 90 straight days (12:51)  How connecting your daily energy levels to your nutrition helps make eating healthier a habit (24:36)  Why balancing several ways to improve your health at once leads to burn out (and how to better manage your health journey) (27:03)  Can going to a yoga studio as a bigger man hurt your progress? Will explains what happened to him at (31:19)  How to be your own advocate in the healthcare system (and why this is a crucial step for making the healthcare you receive actually work for you) (37:18)  Listen now! Quotes from this episode’s guest:  (3:58) The moment that the insurance stopped covering me, I realized that I no longer had that crutch of the health care system to take care of me and I needed to jump in and save myself. (15:29) I know at the end of a workout, I'm going to feel better than when I started it. (24:48) If I eat a bigger meal than I really should, I’ll feel bloating and other gut symptoms. And it makes me even more sluggish than normal. But when I’m watching what I eat and spreading my meals out correctly, I'm not as tired and my energy levels are more even throughout the day.  (30:27) If you try to take on everything all at once, you're gonna burn out quicker and you're gonna go two steps back. So you might as well just take the baby steps. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

Today’s guest, Thomas, is pretty new to Man Flow Yoga. He’s only been doing it for a few months—and unlike most guests, his fitness journey started a couple of years before discovering Man Flow Yoga.  One day, when his hand was full with various medications he had to take because of type 2 diabetes and adult ADHD, he realized that if his life continued on this track, he might not be here in 20 years.  And so, he started taking baby steps: First he started walking every day. Then he joined Fit Father Project and dialed in his nutrition. And now he’s doing Man Flow Yoga consistently and preparing to incorporate strength training for the first time in his life.  But his journey wasn’t all sunshine and rainbows. In fact, he had several setbacks—like losing 50 pounds then gaining 35 pounds of it back due to seasonal depression—that threatened to take him off his journey altogether.  Fortunately, Thomas had community support behind him that encouraged him to give himself the grace he deserved. He also learned different ways to “hack” his adult ADHD without risking his long-term health.  If you’ve fallen off the wagon or have a tendency to be your biggest critic, Thomas’s story is exactly what you need to hear today.     In this episode, John shares:    How to give yourself grace (and why this is the most important “skill” for your long-term health)  The weird behaviors his adult ADHD led to—and how he swapped these out for healthier habits  How reframing failure as setbacks makes you okay with them (instead of self-sabotaging)      And more, like these highlights:   The #1 weight loss workout in the world (and, no, it’s not yoga) (3:27)  The “Why’s Technique” for making healthier dieting decisions without feeling like you’re starving yourself (7:29)  Why do fathers specifically find it so difficult to practice self-care—and how one father conquered this (8:42)  How holistic lifestyle changes tend to be more effective, especially long-term, than fads or tactics (11:06)  Why binging foods can be a sign of adult ADHD (and how to get your “fix” in a way that supports your long-term health) (12:55)  How Thomas lost 50 pounds in 5 months (16:28)  Why changing your routine every 6 months can diminish the insidious effects of adult ADHD (17:28)  A real life example of how community reinspires you to keep pushing after experiencing a major failure or setback (22:18)  How a self-admitted night owl tricked his brain into loving the mornings (30:24)    Listen now!   Quotes from this episode’s guest:  (1:51) The final straw for me was I had gotten on so many different medications that one morning I was looking at my hand full of medications and I thought, “If I'm having to do this at 47, which I was at the time, what's it gonna be like when I'm 67?”  (7:59) I just felt like I was on track to be dead in 20 years and I thought I just had more to give to the world whether that's like my wife and kids close by or just you know community-wise.  (12:11) The biggest changes I made with my nutrition were just honestly trying to cut out the garbage foods. (22:18) When I was dealing with that seasonal depression, I gained back about 35 of those 50 pounds I lost. There was a lot of unhealthy behaviors over that winter when it came to food intake that I was dealing with. And you know, I could have let that be the end all and give up. But with the community of men who have kind of taught me to give myself grace, come back anytime, you know, these are just setbacks. I didn't hide from it. I was able to admit it. This didn't go right but I learned a lot last time and I'm gonna implement it this time and push You know push myself even further.  (39:25) One thing about your app and your material, you have a lot of variety, and a lot of content. I don't see self -getting bored with it anytime soon. (44:11) You only truly fail if you quit, so just don't quit on yourself.  Other important links:  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

Can yoga help you recover from a stroke?  Well, it was a massive help to today’s guest, John…  About two years ago, John suffered a mini-stroke due to a hole in his heart that never completely closed. While John’s been overweight for most of his adult life, he was still active: Lifting and doing yoga. And so the mini-stroke shocked him—especially because it happened at the ripe age of 37.  But his recovery was even more shocking. At least it was to his NHS doctors. About a week after his stroke, he picked up his yoga habit again, keeping it light by following the Absolute Beginners Challenge. And when he went back for his follow-up check-up, his doctors told him that he didn’t need physical rehab because of his yoga practice.  While this is the most impressive benefit John unlocked with Man Flow Yoga, it’s far from the only one.    In this episode, John shares:  Why yoga is the perfect complement to weight lifting  How yoga protects him from aches and pains and even strokes  The importance of family and community for staying motivated    And more, like these highlights:     How yoga can make even overweight men flexible enough to do an “almost split” (5:06)  John’s secret for getting through an 8 or 9 hour kitchen shift in a pub without any aches and pains in his muscles or joints (6:20)  Why “active stretching” can help you set new PRs in deadlift, bench press, and squat (9:12)  How John shocked his medical team to the point that they didn’t recommend physical rehab while he was recovering from a mini-stroke because he did this… (13:29)  Why your mirror might be a better barometer for weight loss than your scale (30:25)    Listen now!   Quotes from this episode’s guest:  (5:06) Man Flow Yoga is not just stretching. It's also training. I quite enjoy that it’s also building muscle and being more flexible than I’ve ever been in my life. I’ve never been flexible. And being flexible and overweight isn’t something that you ever think you would be. (6:20) Yoga affects everything. I haven't had a bad back in months. I work at a kitchen now, in a pub, and even though I'm bending over and it's on my feet all day, I haven't had any problems muscle-wise or joints-wise.  (9:12) I realised that the added flexibility rather than just the normal passive stretching made me stronger. I was lifting heavier.  (13:29) The yoga actually helped me with the physical side of recovering from a mini-stroke. It was the point where the NHS doctors said you don't need any physical rehab because you've already got the yoga. Other important links:  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

When today’s guest, Christopher, turned 40, he had a total hip replacement due to an undiagnosed bilateral hip dysplasia he suffered from his whole life.    And ever since, Christopher had an on again and off again relationship with his fitness. He was particularly good at joining a gym, being consistent for six months, then falling off for a year before going back.    And his biggest obstacle was actually leaving his home to go to the gym. Once he left his house, he completed his workout, and always felt better after. But leaving the house felt impossible for large stretches of time.    Then, one day, he discovered Man Flow Yoga, signed up for the Members’ Area & App, and had the single longest consistent streak of his life: He did yoga at least three times a week for nearly two years (at the time of recording this episode).    I recommend listening to this interview if you need an extra boost of motivation to crush your workout today.    In this episode, Christopher shares:  His story about having a total hip replacement surgery—at age 40 How to leverage community to fast track your fitness journey  A few dieting obstacles Christopher has encountered recently  And more, including…  Why doing yoga is even more important after a total hip replacement surgery than before it (7:59)  How following a structured workout plan eliminates inaction, improves focus, and even reduces stress (11:31)  Why yoga can fix an awkward “Frankenstein gait” walking pattern within weeks (even if you’ve had both of your hips replaced) (13:34)  How to train your brain to enjoy the discomfort of deep stretches instead of dreading it (15:31)  The trick for using your natural competitive spirit to inspire your own consistency (17:30)  The “One Step” secret for starting a massive transformation without overwhelming yourself or burning out (32:52)  Listen now!   Quotes from this episode’s guest:   (3:46) I was feeling much older than I actually was. You know, at 40, you know, I was starting to walk with a cane and had a limp. I just felt more like I was 90 as opposed to 40. (11:31) The programs are a huge help for me. Because if I know, okay, I'm gonna go do this exercise, then this exercise, it keeps me on track.  (14:50) My whole life I've never been a person that could touch their toes. I could maybe get past my knees. And so, being able to bend over and touch my toes or tie my shoes without sitting down has been a huge improvement. (22:12) Man Flow Yoga as a group of routines is great. But what really has kept me coming back has been the Man Flow Yoga Community.    Other important links:  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

A few years ago, Darrell was walking up a hill, and noticed something that has never happened to him before:    His hip writhed in pain from this seemingly simple task!    At the time, Darrell was overweight. But he also stayed relatively active, and despite being heavier, his weight never caused such an urgent and alarming issue before.    He knew at that moment he had to make a change. And so, he scheduled an X-ray, but his X-ray said nothing was wrong with his hip. Next he went to a physical therapist who actually recommended yoga designed for men (even though he was not aware of Man Flow Yoga).    Darrell signed up rapidly and immediately started doing Man Flow Yoga three times a week.    Within a week or two, his hip pain vanished. Within a month or two, he became aware of Fit Father Project, and started doing both in tandem.    And today?    He’s down 45 pounds, he’s peppier, happier, and more confident all around.    If you let Darrell’s story inspire you, it will lead you to a happier, more peaceful, more rewarding life.    In this episode, Darrell shares:    The trick to become consistent even when you’re just starting How mindfulness exercises puts weight loss on “easy mode” And he even shares some baking and grocery store tips if you have a few extra pounds you want to lose    And more, including…    2 things you can start doing today if you suddenly start feeling old and sense aches and pains creeping up (1:47)  The “sticky note” consistency secret that could snowball into losing 45 pounds (4:51)  How yoga challenges obesity in a way that no other workout modality can (7:58)  A real life story about how the Better Man Podcast inspired Darrell to lose 45 pounds—here’s what he did (9:52)  Darrell explains the incredible feats you can accomplish when you combine Man Flow Yoga with Fit Father Project at (12:11)  How to use rest in a way that makes you more excited for your next workout instead of dreading it (14:54)  The insidious way processed foods hijack your body’s natural hunger rhythms (and how to stop eating it) (16:14)  3 healthy baking tips from Darrell so you can—literally—have your cake and eat it too (21:40)    Listen now!   Quotes from this episode’s guest:    (2:22) And then I asked my physical therapist what I could do to keep this from happening again. And he told me two things. Number one, lose weight because I was grossly overweight at that point. Number two, find yoga. And he's qualified that by saying find a yoga design for men and find a yoga that will customize things to fit what's what's hurting you and in my case it was my hips. (4:05) I started doing it three days a week. I put it on the calendar, and did it three days a week. And in the beginning, it was a little difficult. But over time, I started feeling much better in my hip. (13:20) And I gave myself permission, though, to rest. (14:50) I realized stress was my unhealthy habit and I was putting more stress onto myself. So, I had to be more mindful about saying, "I'm too stressed right now. I can stop.”  (18:57) I lost about 45 total. The first 20 pounds or 25 pounds came off really easy, came off fast. Really easy. The next 20 or 25 were not so easy. And I still would like to lose 10 more. And I'm kind of stuck there a little bit right now. I'd like to go down, I'd like to hit the 199 number on the scale. Other important links:    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

When today’s guest, Steve, was 27, his dad fell at work and was rushed to the hospital where he had his right leg amputated from the knee down.  Turns out, Steve’s dad had diabetes. But nobody in the family knew it because his dad never got diagnosed—until after he lost his right leg.  Determined not to follow in his father’s footsteps, Steve decided to do something a lot of men neglect: He decided to go to the doctor regularly.  And good thing he did too. During one checkup in his 30s, Steve discovered that his blood pressure and cholesterol were very high. After this doctor’s appointment, he made a commitment to himself to exercise...  And he stuck to his commitment: He just hit his 10-year anniversary for his group exercise class. He’s been doing Man Flow Yoga for several years (even after getting both hips replaced). And he’s been able to stave off diabetes, and worse.  In this episode, Steve shares:  Why making small diet tweaks instead of large sweeping changes results in more weight loss  How going to yoga classes with a female instructor aggravated his joints  Common sense advice men need to hear (but don’t want to hear)  And more, including…  Why something as simple as an annual blood check can save your life (2:18)  How to leverage surging blood pressure and cholesterol levels to “snap” you into creating a healthier life (3:53)  The most beneficial, yet barely noticeable tweak Steve made to his diet which staved off diabetes (4:21)  How to best prevent the post-hip surgery weight gain that can cause you to accidentally gain 30 pounds (6:32)  Why female-led yoga classes at your local gym can actually cause more injuries than it helps prevent (10:09)  How to trick your brain into doing yoga five times per week (and why it’s easier than you think) (13:51)  Dealing with a lot of soreness and pain after workouts? Here’s the best Man Flow Yoga Program to follow to eliminate your pain (15:02)  3 dirt-simple things to try to help you fall asleep within 5 to 10 minutes of laying down (31:46)  Listen now!   Quotes from this episode’s guest:  (1:33) When I was 27, my dad was diagnosed with diabetes. He had been at work and he had been having pain off and on, but hadn't really gone to a doctor. So he wound up falling down at work and being brought to the hospital where his right leg was amputated from the knee down. We didn’t know he had diabetes, so that was the point for me where I decided I needed to just check on my health. (4:27) The most important diet tweak for my health was to eat a larger meal in the middle of the day, instead of eating a big meal at supper time. (10:09) I used to go to a yoga class at the gym and I know I stopped doing that. It was a female instructor and I was having knee pain and hip pain. I didn't realize that my hips were as bad as they were but a lot of the poses were aggravating my joints. So I decided to look for something more geared towards men. (14:08) I feel better after doing yoga. And I think it helps when you do other exercises afterwards to have the yoga first. That makes it easy to do five days a week.  (15:02) The Flexibility Beyond Challenge really took care of a lot of the pain I've been having after the workouts. (25:13) It's definitely easier for me to get around without pain as much thanks to Man Flow Yoga.  Other important links:  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7 

Today’s guest, Mark, is a bit different than past guests—and not just because of his accent.    Mark only joined Man Flow Yoga about three months ago. But he’s made a lot of progress in those three short months:   He’s consistently doing between four and six sessions a week (after being a self-described “start-stop” person who has always struggled with inconsistency).    He’s more flexible, mobile, and doesn’t have as many random aches from his job as a cabby..    And he even shocked his chiropractor in a recent appointment at the stark improvements he made.    Best part?   As I alluded to, Mark has always struggled with consistency. He even struggled being consistent with Man Flow Yoga at the beginning—but he’s found his stride and offers hope if you’re in a similar situation.    In this episode, Mark shares:    How to crack the code of consistency (after being inconsistent for your entire life)  Simple ways to shift your mindset to get through a workout when you’re not feeling up to it  What Mark did to build consistency after failing to complete the Strength Foundations Challenge    And more, including…    The trick for not letting your days of missed workouts pile up so much it becomes overwhelming (3:09)  Why being too hard on yourself after missing a workout or two backfires and makes it harder to restart (and what to do instead) (4:28)  Does yoga really make you taller? Well, not exactly, but it does THIS (5:29)  The #1 most helpful Man Flow Yoga Program for turning yoga into a habit (6:29)  How this simple “better than” mindset shift prevents you from beating yourself up (10:04)  How Mark shocked his chiropractor after only 3 months of Man Flow Yoga (14:16)  Addicted to your morning cup of coffee? Here’s the weird way Man Flow Yoga might help… (18:07)    Listen now!   Quotes from this episode’s guest:    (3:06) I suppose I'd done about three and a half weeks of the Strength Foundations Challenge. And then I started slipping back into the well, “I can miss today, then I can miss tomorrow.”  And then I was sitting at home and beating myself up about it and then I thought you know what, I keep saying to my partner don't be a sayer be a doer, don’t keep saying tomorrow or the next time and just do it.  (4:39) I told myself, you haven't got to do it every day. If you could do it three times a week, four times, maybe more. And now I’m averaging between four and six sessions a week instead of zero.  (10:14) Don't be too hard on yourself if you can't make too many sessions. Don't beat yourself up because you're the one suffering. If you can do two, that's better than none. If you could do three, that’s better than one or two.  (11:54) Don't be a sayer, be a doer.   (18:07) Since Man Flow Yoga, I’m drinking a lot more water as well. In the morning, I don't put the coffee on. I've got two pints of water. And again, that's something else I feel so much better for. Why drink coffee in the morning to wake up when I’m awake?  Other important links:    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

Russ first discovered Man Flow Yoga like many other men do:    His back ached, he was out-of-shape and carrying a few too many pounds on his person, and he has long known he needed to exercise. But the traditional approach to fitness never interested him.    He needs to be active in his career, so being sore from lifting wasn’t an option for him. But as the years passed by, the weight tacked on, and he started paying the ultimate sacrifice: bodily pain that made life just a little bit harder each day.    Well, after discovering the Man Flow Yoga YouTube channel, Russ experienced a snowball effect that completely transformed his life—one small step at a time.    First, he reversed the physical problems he had: He eliminated his pain, improved his posture, and shed a few pounds of fat.    But then, as he became more and more consistent, he unlocked his awareness and uncovered an inner sense of calm.    His life transformed from a ball of stress into a peaceful oasis.    From there, he had realized the root problem of all of his troubles: He let his life pass him by without even realizing it!   But everything changed when he found Man Flow Yoga…    Not only did he take back complete control of his life, but he’s a healthier and all-around better man because of one small step he took three years ago.    In today’s show, Russ shares all sorts of brilliant insights like:   Why smaller, less significant changes actually produce bigger and better results long-term What actually happens in your life as a result of consistent exercise  How to get started right now instead of procrastinating    And so much more.    Other highlights from this show include:    Why yoga is the superior form of exercise if you’re nagged by aches and pains all day (2:14)  The “small steps” secret for becoming more fit in your 50s than you were in your 30s (2:34)  Why gentle intensity, like you find in Man Flow Yoga workouts, fundamentally improves your muscles and posture (without making you too sore to move the following day) (3:27)  How to trick your brain into wanting to work out when you’re exhausted after work (4:59) Can yoga make you more productive at work? Here’s why this chemistry teacher says so (10:49)  Why physical activity is so wildly effective for calming emotional energy (even if high-stress situations) (11:04)  The most effective way to boost your confidence—with almost no risk of injury—if you’re overweight and out-of-shape (14:08)  How simply cutting low-fat foods can reduce your appetite and make weight loss less frustrating (19:01) The “Macro Mentality” for weight loss for eating healthier without starving yourself (28:00)    Listen now!   Quotes from this episode’s guest:    (2:15) So I got onto Man Flow Yoga and I thought, “This is amazing - the changes were like literally instant, the day after, two days later, I felt so much better. And I thought, wow, this is really, really good.”  (3:52) The gentle approach of yoga really surprised me with how intense it could be. And I thought, ‘This is brilliant and exactly what I want.’ Something that's making a change, I can feel the difference in my muscles, I can feel the difference in my posture and things like that. (5:05) What is it that makes you want to do it? And it's that feeling afterwards. That really has been a game changer for me. If I get home from work and I'm tired, I think, ‘oh, I've got to do some yoga. It's like, yeah, but you know damn well you'll feel better after you've done it.’  (9:17) If you want to improve, you've got to do something consistently.  (12:29) In terms of physical stuff from doing yoga, my posture’s better. I stand taller. I ache less. I move better. I’m much more flexible than I used to be.  (13:59) I have some definition in my muscles. Again, not a massive amount, but I could see it. As a guy that’s always been overweight and a little bit self-conscious about how I look, yoga’s been a really big confidence boost.  (14:54) Smaller, less significant changes actually produce bigger, better results long-term because it's more sustainable.  (33:28) Your life can be gone so quick. And I think we just need to slow down, chill the F out.  Other important links:    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7