13 - Social Media Breaks

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do you want to learn how to get healthy perform at your best and create body composition changes that lasts in this

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podcast we're going to talk about all things Fitness Nutrition health and mindset you're going to learn how to create real results and most importantly

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how to maintain those results in the long run I'm your investors I'm Christine and Dolly and you're listening

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to talking nutrition [Music]

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what's up welcome back to talking nutrition episode 13 today we uh want to talk about social media

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breaks as much as we're both very much involved in social media I think we both kind of

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have a bit of a weird relationship with it sometimes where we kind of get a little bit of this idea where we have to keep

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posting as a coach you know and I mean let's be honest like we do work online and a lot of stuff yeah

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that we do you know require social media or at least you know helping people putting the podcast out so we're very

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much using social media all the time but uh we also both think it can be very

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good idea to take your breaks every now and then you mentioned you got some questions about that um I have I've had clients go

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through this where they are taking a break from it which is really cool and a friend of mine actually inspired

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me to do the same um on a recent trip to Spain so yeah let's uh let's talk about it

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let's talk our sorry let's talk about our personal experiences with social media why we like to take breaks

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um kind of like why we think our clients can benefit from it or you know you the listener

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and uh yeah just jump right into it

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it's like two years ago I remember specifically like my first one I was in

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Arizona it was actually great when the pandemic hit we were in Arizona like the first covet case came out

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um and I don't know I I posted about it I remember just feeling

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like it wasn't serving me uh or like I I mean it's my

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fault like I overdo it right I think it's kind of all of our faults in a sense like it's

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really no one else's fault like we're we're choosing what to do and what to consume

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um but I was like okay I'm gonna take a break and it started with I'm gonna take

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like one day and then one day was done I was like wow like I really like that I really enjoyed that

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so I had two days and then I did three days and this to some people

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might not might not like feel like a lot but for

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someone like us when we're literally on this app constantly for our work it is a big deal

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like we are quite literally posting every single day whether it's in our

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stories on our actual feed so I took that break and

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I was just shocked at how good I felt

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um being off and the difference I felt in I was just so

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much more relaxed and I it wasn't something that I anticipated happening but when I actually when I actually took

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the break I was like wow like this is crazy so and then from there I was like I need to

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do this more often and then I didn't I didn't I just was on it on it on it and

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um this past I would say six months I've really

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started taking more breaks and creating more boundaries around it and

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something I have Incorporated recently is I try and take one day off

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completely like every single week versus doing like three every you know three

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days every like two months so I started taking one day off a week and there's

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some weeks I I still don't do it but majority of the time I'm doing it

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um and then recently I started to say okay I'm gonna like shut half my phone off by

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like six seven p.m um because I'm up early working so I start working at like 6 A.M

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if I'm on it till like seven I am like losing my mind um my my eyeballs hurt my brain is

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melting um so I'm trying to like create that boundary with uh getting off at at night

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um and this is to me has been like really helpful with winding down and helping

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with my sleep and just being more present in the moment you know with Eric and when he's home that night

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um and I feel like I've been feeling better um with doing that stuff

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but I just think we're we're so consumed by this this thing and

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I tell my clients that I don't think they realize just how much it impacts them because I didn't until I actually

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got off of it we don't realize it's like almost like subconsciously that these

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things are impacting us that we're seeing we don't realize it until we're off of it

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um you know whether it's comparing you know comparing different things or like you're seeing people do this should I be

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doing this and these filters like that's something that I talk a lot about as well right like all my Instagram like

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comparing ourselves to something that's like unrealistic and although I think

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social media can be a really really great thing like for example me and Johan would not know each other if it

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wasn't for social media um I have created so many amazing connections through it I've helped so

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many people but there is like a fine line I think that we definitely need to create these

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boundaries because it's it's causing a lot of like high anxiety

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making things worse like high anxiety depression um body image issues like it is causing

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a lot of this this is way more this is happening way more um you know in the last few years than

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it has in the past and I think even with like the younger generation it's really

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important to create these boundaries um because of that it's CR it's creating

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a lot of problems for like for younger kids and that's a lot of the time what I think about too I don't know I mean

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that's because Eric has kids right and so like I'm thinking about them um but yeah I mean I know that was super

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long-winded but it I go back and forth with it of like

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really liking it and then honestly hating it I I just have this like very much love-hate relationship with it but

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creating these boundaries and getting off of it has helped me a lot

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yeah and I don't think it's long-winded at all like it's good to talk about this stuff because it doesn't happen enough I

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think right no yeah I think um just as like human beings I don't

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think we're supposed to get that dopamine hit like all the time you know every day like all

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day every day and especially I feel like now with the reels and it's it's all so quick and you know

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people have like zero seconds attention span and all has to be like boom boom boom you know right

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I don't think that's a good thing like not that I'm like a specialist on you know on that field in that field but

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like I don't believe that that's a great thing and we do see that already right people are struggling with that and

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self-image is already like this thing like in real life and now we see

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influencers and you know honestly I've been unfollowing so many people

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recently yeah but because of that reason right and it's not even like

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that I don't like the person or whatever but I I don't know sometimes I I notice

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like hey I'm kind of like a little bothered with the way they do things or the stuff they post or

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whatever you know or I don't necessarily like the way they

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kind of put themselves out there because of the way it could influence other people but hey

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anyway yeah and on that too like there has been different like chapters or like

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seasons of my life where I have unfollowed people and I have re-followed

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them in a different season of my life because they're bringing something to of value into my life at that time it's and

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like you said it's not it's not that they're doing something wrong in that other season it's like it's just not

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aligning with me right now and like like I have like a a business

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Mentor who I followed a long time ago and I just stopped following her and

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then in this season of my life I follow her and now I'm doing a ton of her stuff I'm listening to like her podcast I'm

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doing her certifications like and she's really bringing a ton of value

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to my life right now but back then I was like I mean I'm not gonna follow this person there's not really doing much for me and I think that's totally okay to do

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we it's almost like we think that we can't unfollow people that like we think

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that they're our friends or we're like gonna hurt their feelings and that's just not correct no it's right it's the

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internet we don't really know these people yeah and

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[Music] um yeah it's a really good point I think too like you you are the one who decides

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what shows up in your on your feet for the most part right like now there's all these suggested posts and stuff which is

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super annoying but for the most part you decide what shows

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up on your feet which is kind of cool because now you get to decide you know if you're going

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to look at stuff that actually serves you or maybe it doesn't right and most people are unfollowed

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it's just because I get distracted like my like I called myself yesterday when I

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was doing some some studying my brain is like all over the place sometimes you know even when I'm like

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trying to focus I'm watching like a video of the course that we're both doing by the way like I'm watching this

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thing and I catch myself like grabbing a guitar pick off the table Yeah and a little piece of paper a blah blah

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and I've only now like I've been really focusing on this I'm really working on this myself in the morning I try not to

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use my phone because before you know it you're scrolling you know it just happens walk to the toilet you walk to

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the kitchen you grab your phone you start crawling it's like this habit you're like you don't even realize you know well the days that I take off

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social media like I will I'll remove uh Instagram from my home

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page okay right and I still open my phone and I like go

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and I try and go to it I'm like this is a serious problem it's a problem yeah no

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it is it's a really a big problem yeah um let me see what I have in my notes here

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so let me see uh let me actually talk about that focusing thing because

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this is just something that I've struggled with a lot and social media is the biggest one by

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far um and that is sometimes you know your brain goes somewhere you kind of think

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and you're like oh let me actually look something up before you know it it's like 20 minutes and you've just been

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scrolling even though you were trying to just read that one post you know watch that one video or something

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and now I'm actually doing pretty good since like last week honestly so it's very recent

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but I downloaded this app that uh Casey actually recommended Forest where you put a timer

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and you know when you click Focus or you start working it starts to grow a plant or a tree and then when you close the

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app the tree dies and that's actually as silly as it sounds it's been huge for me

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like I've been using this all the time it's super good I'll send it to you okay you can also add friends by the way so

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you can see who's actually focusing oh accountability yeah there you go no honestly honestly I I love it like for

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me again it sounds really silly like you click the timer which tree you want to plan or you know whatever and then

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you can make work or study and then just the timer goes down you can select different sounds I just unlock like a

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beach sound you know and you can do 25 minutes 45 whatever

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but that's been one way for me to be more present in work but

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also with my girlfriend like a couple of nights ago I put that thing on on two hours and I just I didn't use my phone

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at all and for me like that's super rare you know yeah so back to my points like

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you're right it is it is great we get to connect and like you said we wouldn't know each other you know this podcast

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wouldn't be a thing really you know and honestly just to kind of

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thank you if we wouldn't have met because you are like one of the two

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people who actually motivated me to actually start talking into a camera you and Sam Miller without that I I might

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have not been doing that at all you know so social media hasn't been like that's

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been some of the best growth I've seen too like watching you from like day one to now it's like night and day

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difference it's been so cool yeah so thank you I I don't think I've

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ever thanked you for that but uh it's super cool but back to the social media thing

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especially when it started out as a coach I didn't really get the support I expected I guess from certain people in

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my environment just in general right we start something new it is hard it's scary and it wasn't a coach before that

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well actually it wasn't CrossFit but um anyway not an attrition and then online I started making friends

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I met you you know I got in touch with Sam Millard and now been working with Cody and people like Aaron and so many

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other people like social media is super cool and I've been using Instagram since

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literally the first week that came out yeah me too and and I love it you know and it's super cool and I've been using

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it a lot okay back to my notes using it a lot kind of turned from

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you know just posting random to now for work you know we're creating content we want to help people that's why we do

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this stuff we don't have to put like free posts and stuff online all the time and newsletters and all that but we do

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that because we want to help people but it does come with this expectation

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almost like and I know for a fact that every coach goes through this you know every online coach

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we've both been part of different groups and you see this all the time people don't know what to post that's a big one

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that's one that I struggle with a lot too you don't know what to post you don't know what you want to talk about or how or if people are going to

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like it you start doubting yourself you know and um then I would kind of like stress

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about not knowing what to post about so then I wouldn't post and then I would start stressing for not posting

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you wrote that in our notion I was like this but it goes like that right and before

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you know it it's like oh like I'm not five days further I haven't posted not I'm definitely stressed and I really

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don't know what to say you know yeah you get more stressed as the day goes on looking at like the days it's been since

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you've posted you're like dang it I need to find something and I really like I go through like I

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and last month I posted this lasted only two weeks but I posted three times a day for a little while

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which is something I want to keep uh not always do but you know do every now and then because it does help

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but it's a lot oh gosh yeah it's a lot especially when you're doing like podcasts and you have

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client check-ins and you're doing newsletters and like it's a lot yeah it

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is but I've been getting more uh efficient with that just kind of like repurposing stuff and you know yeah

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um I was talking to my mentee yesterday and I'm like it is very very normal that

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you go in waves with creativity right and I I mean I know like I will be like

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super creative and have all these ideas what to post

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and whatnot and I'm like on a roll and then boom like I'm just not feeling it

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at all and I this is me so I with how Instagram is

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right now so I have 120 000 followers or like 119 I don't know

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um and my engagement is like I have like a thousand and

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um you know it's frustrating because I'm like trying to get this out to people and I don't know why this is happening

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so lately I've just been like just really

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leaning into quality over quantity and not stressing about how often I am

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posting and when something comes to me and it just comes to me I post about it

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versus like trying to come up with it and like forcing it um and I've just been leaning into that

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and it's been a lot less stressful for me um and I have actually pulled on this

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before on Instagram about you know would you rather see someone

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post every single day or like once in a while quality posts and I've got DMS and

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people saying like quality Quality quality and in my opinion

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and I don't know if you feel this way when I see someone posting every day

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the the um what's the word like I almost stopped reading their

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stuff there's a word for that it becomes like less and less

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uh I know interesting to me I don't I don't know the word I can't come up with it right now but that to me

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um it's the same with newsletters so if someone is sending me a newsletter and I

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know you might disagree with this but like if someone is sending me a newsletter every day I'm not reading it

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if someone is sending me a newsletter once or twice a week I'm like okay like

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I'm gonna read it I don't know I I that's me um

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so I've been trying to just lean into that and I experiment with social media

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too so this is kind of like an experiment for me like how okay if I'm posting once a week how is my engagement

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on that you know or like trying to post different types of stuff how to how do

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people like this so I'm just leaning into like this experimental place of of

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social media and really trying to just focus on quality over quantity

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I like that I I do agree with it but here's the thing too and here's why

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I do still think I'm here like why I think posting every day or at

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least that's what I am doing or why is still a good thing because you are right but that is if you

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see that person every single day show up but as you mentioned the reach and all that stuff is down and

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engagement which sure it kind of sucks but I think still if we stay consistent the people

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that actually pay attention they'll still get the most out of it okay I agree you are right

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but I think when people don't see your stuff and you do Post

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every day there's a bigger chance of them at least seeing one of those posts you know right and I do agree with you

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with the newsletter stuff um I do three times a week

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um usually it's a bit of a it's got like a shorter one on Monday where we send out the podcast you know and then on

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Wednesdays I write about a topic Friday depending on kind of how things go I'll share an article a YouTube video

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a combination whatever it might be but I'm always helping people I literally sometimes I'll put in my email

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to people I like I literally put there like please do unsubscribe like if you

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don't want to get these emails yeah right yeah please do so and I'll do this it's kind of like the Instagram thing

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like maybe it's just not what you want to see right now and that's fine right

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no and that's okay um but okay this is more like the the

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producer side of um social media which unfortunately like is still a big

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part of what we are doing or supposed to do you know um I don't think

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that online coaching is possible without the social media maybe not necessarily like a big

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presence but having like a page right where you can connect with people yeah Etc like quite literally that's possible

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yeah I've met people who want to become online coaches who are

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kind of like just becoming online coaches and they are

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they don't want to do that part and that's okay that's fine and if you work in person especially that's cool

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or locally but it is part of it and it's it's 2022 like

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that's not gonna go away but as a consumer I get distracted a lot right and I first

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got introduced to uh to Instagram like I said like the very first week and I've been using social media so much like

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before that even so definitely for all of my adult life but also before that as

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a kid like I did grow up without social media and technology for you know part of my life for which I'm super grateful

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I know we're the same age so you too but like since I started using social media in my

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early teens I guess it's been just non-stop really you know different

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platforms and but you know and then my first break

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which was really cool just a total weird experience in the beginning uh was

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when I went to Nepal a couple years ago where I didn't have any internet

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for them for the most part like there was like a couple days like halfway but like for

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four weeks it pretty much didn't have any internet which is super cool and when tracking in the Himalayas

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and I did two two week tracks so I was in the mountains it was great but you still get this

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feeling where you're like you think you're missing something right and there's all this stuff going on and

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your friends and your family and you want to share this and that whatever and then I remember there was a plane

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crash at the airport where I flew which is I believe the most dangerous airport

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in the world so I had to get online and tell my parents like yo I'm fine you know like that's like the one thing I do

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and I checked real quick and I was like I didn't miss you know so I was like okay yeah you know I'm not a couple

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weeks and it was so good like no social media no pressure to and this is before

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coaching but no pressure to like share stuff or check things and likes and all

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this stuff I was just way more present you know and then of course I got back and you know started using it just as

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much again um yeah see I don't get the fomo

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no but I do I do feel like yeah a lot of people get to go through that right yeah

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yeah at least in the beginning like okay that's good that's good at least yeah I'm like oh no I'm good yeah no I I do

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feel like that's that's one thing that might uh lead to a lot of people thinking like I gotta check for sure for sure and if

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anything like we well I for sure I don't know about you you probably too because you have more followers

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there's the trolls and people who leave negative comments and like you kind of want like don't want to add the stuff on

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there you kind of want to see if it's there or not you know or delete it or whatever I don't know so on that uh there's an

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option where you can actually [Music] click off people who aren't following

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you their comments so I did that recently and uh

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again this was something that I noticed so I did that recently

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because I like never get negative comments from my actual followers that's

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good like never which is awesome shout out to you amazing people

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um but I so I clicked it off and like real it

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was like my engagement went this is what I noticed I don't know if it's for real or not who knows

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and not my engagement like went way down and then I posted and I took the I clicked it off

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where people could engage and all of a sudden that one post like blew up

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it and I was like what like what like and I've I scrolled back recently I

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scrolled back give it that I'm I'm in a different season of my life okay so like I'm getting I'm gonna get married and

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I'm a nutrition coach and you know I'm not constantly posting

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you know me working out like I used to um I wasn't in this like process right

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so people love following someone who's like on a journey and I was on a journey

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to the CrossFit Games right so I look back on my engagement in like

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when I was living in Salt Lake City and it is insane okay like I was getting like 200 300 comments on my posts uh I

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was getting like 10 000 likes thousands of saves and shares like on on like

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nothing really like something that I didn't think would bring that much of

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value to people uh but I was blowing up in this time and then now it's like I'm

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not joking it's literally less than a quarter of that right

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so I mean different phases of your life people are just like ah you know they're not gonna

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follow along yeah I do think that's that's something that everyone is seeing but you're right like

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it really just depends I guess what people want to see what they want to follow and sometimes I put up a post I'm

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like this is not something I expected to do well yeah I know it's funny how that

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works and uh that being said I I recently had a a break right in Spain

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and I did this I was like you know I'm not gonna post I'm gonna take gonna take a break from social media I'm gonna do

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my client emails and a few others I was helping people with macros and

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stuff but I'm just gonna do a couple emails in the morning and I'm just gonna be present and have my vacation and it

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was much better and since that like this is a couple of weeks ago only since that moment I've really been

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working on this and it's it's been good for me you know it's for

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me mentally and just my productivity and mentally like are just a mentally already

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just but just read present like it is a game changer and I'd really

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for me personally right now I gotta focus on the business I gotta focus on my clients I gotta focus on writing

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putting out content doing this with you realistically I don't have that much time to scroll like on Instagram you

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know it's just a waste of my time at least right now you know and I really value that time

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so I'm I'm gonna keep this up but funny thing so

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when we were in Spain there was one moment halfway where I checked

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I was just curious you know I opened Instagram and I had a video that kind of went well

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I wouldn't say viral but like it kind of blew up you know from my standards it blew up

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with a few nasty comments but okay and uh I'm just curious you know like

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let me check like let me watch these accounts like what kind of people like are liking these videos and does it

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really matter because if I check now in my analytics like it says I reached 20 000 people

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of which uh eighteen thousand are non-followers

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so they're really pushing it out to like people who are not following you and that right you know that might be the reason why that post that you put up

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after turning that function off might have right but that makes sense yeah yeah that could be the thing because I

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know I do know they're trying to push it towards where you know people who don't follow you might also see your stuff

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okay all right and then check all these Pages or and you know accounts and it's

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like people from like India and stuff and like not that matters but but like it's not really

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[Music] um the area I'm working right um or where I have a lot of like

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engagements in general and you start to see like mostly just random con like random

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accounts commenting liking and I was like you know like sure it's cool

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you know like Everyone likes to get like a good response to their videos or getting a lot of likes or whatever on

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something that you put time and effort in but then I realized like this doesn't really matter you know

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it really doesn't matter yeah I'm gonna still keep showing up for the people who actually pay attention right

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but I don't care about the likes you know yeah or the followers and you know I'm busy enough you know I'd

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like to have a bigger following if it could help more people but realistically like those likes and stuff like it's

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nothing it's Eric and that's a good thing that I mean that's something I've talked about with my mentees it's

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something I've talked about on my social media like you do not need to have a

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massive following in order to be successful so like coaches who are who are listening to this like I have had I

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know people who have like had like a thousand followers and make six figures you know it's all about the quality of

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your posting the value you're bringing relatability vulnerability all of that kind of stuff's really important

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um so I think focusing Less on trying to get followers

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um and more on like the quality of your content is the best way to go yeah

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yeah for sure and um you got those sneaky followers where

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all of a sudden like you because sometimes I reach out to people you know I like to stay in touch with people and say hey what's up Mr something can help

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you with and then you start you start the conversation and they're like oh yeah I've been following your stuff in the

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newsletter and I really like this and this and this and I'm like okay cool I've never seen you any like like anything they're watching people they're

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watching they're paying attention and those people like that's why I'm doing this right like I say people who pay

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attention that's why we keep doing what we're doing

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the podcast Etc yeah and that's important because

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there's people that I've taken on on my nutrition uh my nutrition clients and

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they were like yeah I've been following you for a year and it's like see like and I'm trying to get that through to my

32:31

mentees that okay maybe it's not happening right now but if you stay consistent you are going to see this pay

32:38

off down the road because these people I do the same thing where I will watch someone and I'll you know just continue

32:45

to watch them and follow them and then eventually like six months to a year I

32:51

will probably you know reach out to them if I feel like it's the right fit um like that's how I choose my mentors

32:57

right like I follow them for a long time and so that's part of the game yeah for

33:03

sure now let's take this back from like the content creator side to our clients and

33:12

you know people are consuming social media why do we think our clients can benefit

33:18

from taking breaks from time to time or at least using it a little bit less often

33:24

so a few things I have written down are kind of things I've already touched on um I think it kind of just goes across

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the board for most people less comparing right so if you're in your own Journey

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or say you are in a reverse diet or something like that and you're following

33:43

a bunch of people who are like in a fat loss phase or like they're talking about this they're talking about that and

33:49

you're not in that phase or that's something that like isn't

33:54

conducive to what you're doing unfollow them right if you're taking

34:00

breaks or you're trying to create boundaries you're gonna be you're gonna feel way

34:07

better following people that align with what you're currently doing in that

34:13

season of life I I have said that I do myself right

34:18

um being more in the present moment and I think this goes into what else I said here was less distraction when eating

34:27

um so being in the present moment obviously with family friends your kids so important rather than like being on

34:33

your phone like blah blah blah like just not being there um and less distraction when eating so

34:40

if we are less distracted we are more in tune with our hunger and our cues like

34:47

our hunger cues we are less likely to overeat we are less or we are more

34:52

likely to be satisfied with what we're eating um and so that obviously can play directly into your goal your nutritional

35:00

goals this can also be into your uh fitness goals like your you know

35:06

training and working out instead of like being on your phone the whole freaking time you're working out right you're actually like engaged in your workout

35:16

um and then better sleep we know that being on your phone at night uh just in

35:23

general I mean it can increase stress increase anxiety but at night that blue light is like absolutely terrible for

35:30

your sleep I noticed myself like I try and get off of it at six right but if

35:37

I'm on it like I try to go to bed around like 9 30 10 like I'm a pretty I go to bed pretty early if I'm on it at like 8

35:44

39 i s I can tell it's it's impacting my ability to sleep

35:50

um and that's a big thing that that comes into coaching that I see often is

35:56

like my clients know though they're like I was on my I was on my phone and I couldn't get to sleep it's like well we

36:03

should probably not be on our phone right um so those are like a few things that

36:10

you know can benefit my clients benefit from I mean that anyone can benefit from from like taking breaks or just like

36:16

creating more boundaries around it love it I think those are a great points

36:23

I think there's definitely something we said about taking a break more often and

36:28

it's not going to go away yeah it's like I do see a bit of a movement where more

36:33

people I'd say like from our generation and up maybe younger I don't really know but but like

36:41

where people are moving away from it at least a little bit more often right where people say hey actually no I got

36:47

rid of Instagram or you know I'll have friends of mine who have Instagram they just never post that's cool you know

36:54

like I do see some people kind of like using it less and less and just being present and

36:59

making that decision of just hey you know what I'm not going to use it anymore and that's great I love that

37:04

yeah like generally another thing I'll say too is like I I sometimes do this I'm creating more

37:11

boundaries so like if I'm going out for dinner I will leave my phone at home sometimes

37:17

it's something I'm like working on but going out for dinner with friends or going out for dinner with Eric again

37:22

like just being present in that moment um and not being distracted by your

37:28

phone is it that important like do do you have to look at your phone while you're having like an hour dinner with

37:33

someone no we need to be more present and connect with people more and that

37:38

phone is taking us away from that and I'm I'm so guilty of this yeah and

37:44

I'm really working on this like especially recently since Spain in the last couple weeks

37:49

I've been really doubling down on using my phone Less in social media yeah and guess what I'm more present

37:56

I get way more done and my writing is just way faster and all that stuff quality better focused what's that the

38:04

quality is probably better because you're so focused it has been honestly I'm very very happy

38:10

with that last um article I put up about neat and I got that done way faster than

38:18

yeah I usually take for like a you know more in-depth article so yeah

38:24

yeah try it out I actually uh to finish off today I was actually

38:29

thinking about making a reel or something about this or some some posts or whatever and kind of like bringing it

38:34

back on Fridays I called like put your phone away Friday

38:39

where where I tell people like yo put your phone away be more present you know yeah I've been thinking about something

38:45

I haven't really figured it out yet but I I might do that soon but that's a good idea try that more often guys like try

38:52

to remind yourself and we'll do our best to remind you we try to be more present use your phone

38:58

a little less unless you're watching our stuff we'll see you next week have a good one

39:04

see ya I'm not sure watching our stuff

39:11

that's great thank you for listening if you want to

39:16

help us grow the show please make sure to leave the five star rating or share this episode on your Instagram stories now if at any point you feel like you

39:22

need more help you can always reach out to Christine or myself directly create any of the links in our show notes because we're here to help thanks again

39:29

and I'll talk to you in the next episode [Music]

39:38

thank you [Music]