A 5-Step Plan for Starting a New Workout Routine

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Transcript: A 5-Step Plan for Starting a New Workout Routine

Season 7, Episode 2  | August 29, 2023

Jamie Martin:
Welcome to Life Time Talks, the podcast that’s aimed at helping you achieve your health, fitness, and life goals. I’m Jamie Martin, Editor-in-Chief of Experience Life, Life Time’s whole life, health, and fitness magazine.

David Freeman:
And I’m David Freeman, Director of Alpha, one of the Life Time’s signature group training programs. We’re all in different places along our health and fitness journey, but no matter what we’re working toward, there are some essential things we can do to keep moving in the direction of a healthy, purpose-driven life.

Jamie Martin:
In each episode, we break down various elements of healthy living, including fitness and nutrition, mindset and community, and health issues. We’ll also share real, inspiring stories of transformation.

David Freeman:
And we’ll be talking to experts from Life Time and beyond who will share their insights and knowledge so you have the tools and information you need to take charge of your next steps. Here we go. Welcome back to another episode of Life Time Talks. I’m David Freeman.

Jamie Martin:
And I’m Jamie Martin, and in this episode, we’re talking about getting into a workout program or coming back to one, if you’ve been away from one for a while, and we have a special guest with us.

David Freeman:
Yes, Miss Lindsay. Lindsay Ogden, to be exact, is a certified personal trainer and nutrition coach, currently at Life Time Eden Prairie Athletic location, with 12 plus years of experience. She’s on a mission to help members discover sustainable ways to train for life and feel empowered in their nutrition choices. Health doesn’t have a finish line. It’s an ongoing journey. That’s a quote from Miss Ogden, for sure. How you doing?

Lindsay Ogden:
I’m good. How are you, David and Jamie?

Jamie Martin:
Doing well.

David Freeman:
I’m doing really good.

Lindsay Ogden:
Yeah? Yeah?

Jamie Martin:
We’re ready to go.

Lindsay Ogden:
Good.

Jamie Martin:
All right. So, this is an interesting topic. So, we, on Experience Life, have an article that was, like, the 12-Week Comeback program, and it’s something we developed back in…I think it was during COVID, and it’s been one of the most popular workout programs that we’ve had, but it’s this whole idea of the comeback, I’m pretty sure, for people.

So, we want to talk a little bit about that. I mean, you have kind of this five-point strategy, right, for helping people come back or begin, depending on wherever they have been on their health and wellness journey. So, let’s just start with the very first step…well, I’m going to step back from that step and ask, like, how did you come up with this, and why did you come up with it?

Lindsay Ogden:
Yeah. So, before we dive in…we’re going to back up twice here, but before we dive in, I think we want to give, you know, the readers, the listeners, some credit that, if you are listening to this, you already have health and fitness as a priority in your life, right? So, one, give yourself some credit, right? Kudos. I would also say that, of the people listening, they’ve probably started a workout routine at some point in their life.

They’re not brand new to it, so I want, as we go through this, for them to think about a mindset shift of, is it actually a matter of getting started, or is it continuing with something, right? And I think that’s where most people “fall off,” right, because they started something that wasn’t sustainable. So, now, here we are again, feeling like we have to start something. So, keeping that mindset before we dive in, but the first one…all of these have a B in them because I love alliterations.

It helps me remember things, and hopefully, it helps you remember things, as well, but the first one is be intentional, and breaking those two words up, be first is health, and fitness looks different to everybody, right? So, what you’re deeming as health, what you think is fit, what a 70-year-old woman may think is healthy, that all looks different, right? So, starting with the B is who do you want to be? What are those actions, what are those behaviors that you would take, day in and day out, to live out that life that you see as healthy, that you see as fit? Not for anybody else, but only for yourself.

So, you have to start there, and I literally encourage clients to write this stuff down. What does health look like to you? What does being fit look like to you? And write it out. Once you start there, that’s the B part, right? So, now we know what are we working towards? Be intentional is what’s the plan. Now that I know what I want, who I want to be, the actions, behaviors I want to take, how do I get there? And that is the intentional part. We’re creating a plan. So, that gets down to the nitty-gritty basics. It’s the what. It’s the when. It’s with who.

So, you’re deciding based off, again, what you deem as healthy and fit, what aligns with that? So, for some people, that may look like something every day. That may be five minutes. That may be 30 minutes. Some people, it might be two times a week. Might be with friends, without friends, but you have to determine for yourself what that looks like, and that’s where you start. It doesn’t require any action to begin. We just have to think. Who do we want to be, and what’s the plan to get us there?

Jamie Martin:
Right, and that’s really, David, going back to a lot of what we’ve talked about in various episodes, the why, right? Like, the why, it gets back to the values, the deeper core of how do you want to show up, right, and how do you want to be?

Lindsay Ogden:
Yeah.

David Freeman:
Yeah. Speak a lot about this. I mean, Lindsay and myself have gone on the road, and we spoke to a lot of coaches, and we really delved into, like, identity. Knowing who you are is so key, and then once you start to know and understand who you are, then you can start to operate in that why and that purpose a little bit better, and then you can truly embody, you know, your greatness in that day-to-day walk.

So, obviously, you know, I like any and everything around mindset. So, you say be intentional, right? So, with someone who is trying to go through transformation, whether that be weight loss, whether that be lowering of the body fat or they just want to be just the best version of themselves, what intention now do you take from…I know what it is that I want to do. How do I now arrive there? How do you guide them through that?

Lindsay Ogden:
Well, starting…going back to the plan, right? I know who I want to be. I’m building my plan. If you truly are newer to something or coming back, start with things you like, things that you know you’re going to look forward to, that you know you’re going to enjoy. Don’t feel like you have to pick out this perfect workout plan that’s an hour and a half long for six days a week, because that may not be your thing, and that’s not going to keep you coming back, right? So, start out with things that you know you like.

The other piece to this is starting with things you know that you can do, even on the bad days, because a lot of times, we get this all or nothing mentality, when in reality, we need an all or something mentality. So, when you are starting and you’re trying to build a workout routine, trying to build a new habit, find something you like, and find something that, even on the “bad days,” where we don’t have the perfect situation, you can still execute on it, you can still say, I showed up and I did the thing.

Jamie Martin:
Right. So, a little bit of what you’re getting to here is, like, there has to be some level of enjoyment in it. If it’s not…if, like, an hour and a half to you sounds like a trudge or misery to get through, that’s not something that’s going to be sustainable for you for the long term. So, again, going back to what did I like doing when I was younger or before, what kept me going, if I was in this mode before?

Lindsay Ogden:
I do think, too, going back, because you call it the Comeback Program, right? So, I always tell you what got you here may not get you there. So, a lot of people, for example, they start a new routine with running because it’s easy, low barrier to entry. All you got to do is put some shoes on and go outside, and maybe that got you to a certain point, but that may not be the season that you’re in right now. So, it’s reevaluating what do I like? What do I enjoy? And being real with yourself of is that going to get me the results that I’m looking for, again, going back to your definition of what it means to be healthy.

Jamie Martin:
Right. Okay, so, what’s number two in the program?

Lindsay Ogden:
So, once we have the plan, right, we’re set in that intention, now we have to…you know, the Nike quote here. You just got to do it, right?

David Freeman:
Just do it. Yeah.

Lindsay Ogden:
So, this is where I feel like a lot of people get stuck, because they get in their heads here. So, it sounds funny, but laundry. I don’t know about you guys. I hate folding laundry. Like, I’ll put it in the washer, and I’ll put it in the dryer, but when it comes to folding it, I can’t tell you how much time and energy I spend thinking about folding the laundry, versus just going down and just folding the dang laundry, right? So, your workout routine is kind of the same thing.

It’s what’s the first 1 to 2 steps you need to take to just get the ball moving? I think, a lot of times, when we think about this routine that we need to start, we think about the result, or we think about all the work that’s going to have to go into it, when you just got to break it down to the first 1 to 2 steps. So, again, going back to the running example, maybe it is just putting your shoes on. That’s the first step, right? If it’s going to do a new workout routine, it’s getting in the car and going to the gym.

Like I always say, once you’re at the gym, the hard part’s over. You just got to get yourself there. Maybe if it’s, you know, starting a new yoga class, it’s sign up for the class. So, like, what are the first 1 to 2 things you need to do to start? We tend to overthink this piece a lot. You just got to get going, and going back to folding laundry, it takes me, what, 5, maybe 10 minutes max if it was a larger load, but it’s done, and think about how much time you spent thinking about doing the thing versus just doing it.

Jamie Martin:
Right, and that’s the begin, right?

Lindsay Ogden:
Yes.

Jamie Martin:
That’s your B word, right?

Lindsay Ogden:
Yes. That’s begin, yeah. Just do it. Again. Got to start, yes.

David Freeman:
So, you got be intentional. You got begin. Now, what I tend to see is when individuals start to begin, if they’re not getting the result right away, they tend to fall off or start to put their energy towards other things that they’re comfortable with. So, what would you say to those individuals, and how would you kind of get them back on track?

Lindsay Ogden:
Well, you’re getting ahead, David, because that’s a future B, but what I will say, while we’re on build, is this is actually on the Dynamic Personal Training site, right? We all have a quote. Mine is imperfect action is always better than perfect inaction. Meaning kind of what you’re hitting on. If it’s not executed how we feel like it should be or what it should look like, based off of someone else’s opinion maybe, then we just stop, right, or we don’t try. Any action, especially when you’re starting to build, is going to be better than nothing. So, that is my quote on the…

David Freeman:
Say it again. Say it again.

Lindsay Ogden:
Yeah, yeah, yeah. So, imperfect action is better than perfect inaction.

David Freeman:
I like that.

Jamie Martin:
That’s great.

Lindsay Ogden:
Yes. We’re writing feverishly.

Jamie Martin:
Look at us over here. We’re taking notes.

David Freeman:
Yes. I mean, I’m writing it down.

Jamie Martin:
We got lots of notes happening here. Hope you all who are listening have notes going, as well.

Lindsay Ogden:
Yeah.

Jamie Martin:
Grab that notebook. You still have time.

David Freeman:
Okay. So, I mean, you went through be intentional, begin. What’s the next B?

Lindsay Ogden:
Build. So, now that we know what we want, we’re starting it, we’re working on it. Now that you’ve established the habit, you’re showing up, we can improve upon it. We can build it, right? Like, you can’t improve upon something that’s not even there. So, we have that foundation. We’re still working at it, but now we can start to improve upon it. So, this is where, once we feel comfortable and confident…and time frame, I don’t like to throw it out because it’s different for everybody.

But I would say if you’re doing something solid for three months, you can start playing around a little bit. Maybe that’s trying different classes. Maybe it’s trying a different routine. Maybe a different time of day. Whatever that may be, but this is where you can start to build upon it. Now, keeping in mind that consistency is always going to trump intensity. So, you’ll get a lot of people, too, with a comeback routine or a new routine that we see, maybe these Alpha classes or you know, your boot camp style.

And you have to keep in mind, can I keep consistent with this? If I’m going in and I’m going to go all out and injure myself or hurt myself or be sore for five days, that’s not going to build a consistency, right? So, we got to layer that in. Start with that foundation, and then play around with different stuff once you’re there. So, that’s the building phase, and that’s where you can do a little bit more exploring.

Jamie Martin:
Well, and that really goes back, in some ways, to a previous episode that you’ve been on when we talked about the habit building. You know, it’s kind of building the habits and so that you can kind of continue to make progress. Habits to build progress. All right, let’s go to the next one.

Lindsay Ogden:
Yes.

Jamie Martin:
So, I just want to kind of jump in here. So, like, we’re building. We’ve got that phase going. Now what? Because it could be easy to be like, oh, you know, I want results now.

Lindsay Ogden:
And I would say this is probably the stuck…to your point earlier, David, where a lot of the listeners and the readers that are writing in, this is where they get stuck. It’s something happened. Something came up, whether it’s a family emergency, an injury, travel, holidays, whatever it is, and this is where we, again, I put in air quotes “fall off,” because there’s nothing really to fall off of, but we feel like we messed up, right?

This is step number four. Be persistent. Now, a lot of people will say be patient, right? Be patient with the process. You got to give it time, and that’s true. I don’t like to say be patient, because being patient is passive. Persistence is actionable. I’m still putting in the work. I’m still doing what I need to do and showing up when I’m persistent, versus patient. Patient can be a little more sitting back and waiting for things to happen versus taking control.

So, when you were asking that, David, you know, they get on routine, they get off routine. This is where you have to figure out…I encourage you to try different things during that build phase so you have a solution when that stuff comes up. Again, it doesn’t have to be all or nothing. It doesn’t have to be executing the perfect plan.

It has to still be something, though, and that’s where, when you try some new things out, maybe you try a 20-minute online class or maybe you do try a yoga class, and that’s a default for you then when you’re in a different season of life or something comes up for you. So, it’s that being persistent versus patient.

David Freeman:
I like that. I want to dive in and speak to a lot of the coaches who get to engage with so many individuals who are trying to, you know, take this step as far as being the best version of themselves. What tends to happen is if Lindsay is training me twice a week or three days out of the week, that’s part of the process, but understanding what’s happening on those other days help, as well, and what tends to happen is coaches are now being…

You know, the finger’s pointed at them. I didn’t get the results, Lindsay. Like, I’ve been working out with you over the past 90 days, right? I’m coming three days a week. I’m busting my butt in here, but yet, I’m not getting the results. So, even though you just kind of said it, be persistent, right, trust the process, how would you navigate that conversation, because I’m pretty sure you’ve probably had some of those?

Lindsay Ogden:
Yeah, and I do think this is where, if you are working with someone, you are having a fuller conversation around what the entire program should look like. To your point, it may not be enough to show up just those 2 or 3 days, right? There is so much more to all-encompassing health and fitness. Your sleep, your stress, your nutrition, right, and as a trainer or a nutrition coach, that is a conversation that should be had.

I would encourage anyone that’s listening to this that is working with someone, that if they’re not having that conversation, that you’re bringing it up, because it is all the pieces coming together. I will also say that…and I might butcher this quote here, but it’s basically don’t expect the results from the work that you didn’t put in. So, essentially, the work happens more than just that hour that you’re with your trainer.

I would say, actually, more of the work happens outside of that hour, and that’s when you really start to see the needle move and you see the progress. So, that’s how I would navigate that conversation with somebody, but it is looking at a full program, not just what are we doing for these 2 to 3 hours a week?

Jamie Martin:
Well, right, and that’s really getting back to…we’ve had this conversation before. It’s like, what, if you are with your trainer two hours a week, you’ve got all these other hours where all of your choices on a day-to-day basis are going to, you know, contribute or detract from what you’re working toward. So, how do we create that persistence where that persistence applies to all these areas? Persistent about your sleep schedule. I mean, that sounds silly to say, but like, I’m persistently going after an eight-hour goal. Like, it sounds weird to say it like that, but it’s true, because, like, it’s prioritizing it, too.

Lindsay Ogden:
And that goes back to how are you defining what health looks like for you? So, you just brought that up. That may look different for David, but it’s coming back to what are the things that I need to do day in and day out? And you talked about identity. When people feel guilt or shame or they have a disconnect, right, with who they think they are versus what they’re doing, it’s when they’re not actually doing those things, when they’re not doing the behaviors that align with the identity of who they want to be. You know, I love James Clear. I love the Atomic Habits, but he says everything that you do is either casting a vote for or against the person that you want to be. So, going back to that list and going back to what Jamie was just saying, those things, in and outside of your session, are either going towards it or against it.

David Freeman:
Well, to kind of tease up as far as your next B, as far as me being your coach or you being my coach, what’s your next B?

Lindsay Ogden:
So, the last be is Buddy. More like your buddy system. So, this can even go back to the be intentional, when you’re making your plan. Like, what does that look like? Are you hiring a coach? Are you working out with a friend? It’s actually kind of funny. I’m working with someone currently with nutrition, and she has a different trainer. I’m just her nutrition coach, and we talk through what are you doing on the days you’re not with your trainer?

And she was just talking about how it’s so much harder because she has an appointment with someone, right? So, not only is there the monetary value of that, but she doesn’t want to disappoint her trainer. She wants to show up. So, it’s the same thing. You make an appointment with yourself. You should be the person that you have the most integrity with and that you don’t want to disappoint, but unfortunately, as human beings, we want to belong to the tribe. We don’t want people to be disappointed by us.

We want people to like us and welcome us and invite us. So, sometimes, if you’re not getting to where you would like on your own, maybe you’ve tried it before and we’re coming back around, right, look at hiring someone. I have never met someone that invested in a trainer or a nutrition coach that regretted doing that. Yes, it is a commitment financially, but I’ve never met someone that regretted doing that, and then I think if that is not an option for you, you are having some type of buddy system.

So, you know, 6 a.m. rolls around and it’s in the middle of the winter and it’s cold and you want to stay in your bed, it’s so easy for you to hit the snooze and not show up if it’s just for you, but if you have someone waiting for you at the gym, you’re more likely to get there because you don’t want to disappoint them. So, figure out what that looks like for you and your definition, again, of who do I want to be, and who is on that journey with me? It also goes back around to the hours outside of your session, like you were bringing up.

Your environment matters a lot. When you’re around people that are having the habits and behaviors that are on the same page as what you said you wanted, your journey’s going to be a lot easier, versus if you have people that are doing the opposite. Like, they’re going out to eat every night or they’re going out to drink and that not in a line with what you want, maybe we need to reevaluate that buddy system and who you’re spending time with.

Jamie Martin:
Well, you are both fitness professionals, and I’m going to say, like, I can speak kind of to this buddy system, the effectiveness of it, because I have a friend who I work out with four mornings a week. She and I meet up, and then I have a trainer who I meet with once a week, and I have another class I go to where I have this…I’ve signed up.

I’m committed to it. Before I had that buddy system, I would, more often than not, be, like, make an excuse, right? But now, for the past almost a decade, she and I have been doing this regularly, and it’s just knowing that you have that person who, to your point, middle of winter, we’re getting up and we’re still making it down to, like…in this case, it’s the garage gym sometimes, but I also like getting in the car and just making it…because, you know, somebody’s waiting on you.

You’re much less likely…I’m much less likely to, like, cancel something if I know that other person is there, and then, also, we celebrate the successes together. It’s like you have somebody that’s like, look at us. Like, we hit this lift or we did this thing that, alone, I would’ve just…you know, it’s like, oh, I recognized it, but it’s so much better with somebody else there. It just feels better.

Lindsay Ogden:
And I mean, when you meet new members, too, one of the biggest things they say is they’re lacking accountability or they need accountability, and sometimes we have to get that externally, and maybe it’s just to start, and then, eventually, you can get to a place where you’re on your own, but there’s definitely something to that, and even like you’re saying. Like, it’s still working for us, so why change? Like, yeah, I’m consistent with it.

Jamie Martin:
Right, and it’s not that we’re not changing up our programs, but it’s like we know we have each other to push each other a little harder. Like, even…I’ll be like, here, do you want to add a little bit more weight here? I’ve been seeing you do this for a while. Let’s push it a little bit harder.

David Freeman:
You know, you just said Lindsay and I both being, like, the fitness professionals and coaches, but we continue to evolve within our craft so when individuals come to us, we can be these subject matter experts, and it made me think, as far as when we are investing time, I actually got this from one of our leaders _____ 00:19:44.3 saying as far as when you invest in something, you’re looking for a return on it.

He said, but if you end up doing something and not getting a return on it, then it wasn’t an investment. It was a donation. So, in that sense, it’s so dope because each time something comes up, let’s say you got something going wrong with your car, right, or you’re feeling some type of symptom come over you, we can easily go to Google and try to figure things out.

But if you have a subject matter expert, why not go to the mechanic, or why not go to the doctor? So, I think sometimes it’s probably the experiences in the past that might now have jaded certain views on going to a buddy or whatever it may be, but I understand that, obviously, individuals in this space take it very seriously, and you might have, every now and then, someone who might not, you know, live up to that expectation.

But by the end of the day, you’re aware as a human in that space of, like, oh, this was a great investment. I see the return, but it’s also me doing the work to make sure that I get the return on all the things that we’re talking about. So, I mean, that’s just a valuable piece around the buddy system. It works. Obviously, you just spoke to it, but also, within what we speak about day in and day out to challenge one another helps us continue to elevate in our craft, too.

Jamie Martin:
Well, and I think you just said something in that where it’s so, so important, is like, yes, you’re investing in this, but the work really is on you as an individual. You know what I mean? It’s like we can be investing and hoping that there’s a return, but it really relies on me being committed to making…putting that time in, and so, like, when you’re thinking about starting a new program, I think you mentioned it already, the consistency is key.

Don’t go in too hard too fast. I mean, you’re more likely to “fall off,” as you said. Air quotes around that, but it’s just all these factors that could work against you if you go too hard too quick. I mean, you have to be willing to consistently put in the work and to push yourself, and when you can push yourself and reach challenges, you build confidence, and you keep coming back, hopefully.

Lindsay Ogden:
Yeah, it’s you owning your journey, because I always tell clients this at the end of the day in social settings. You know, they feel a certain way about making decisions. I’m like, they don’t have to go to bed with those decisions. Only you do, and if you are pointing a finger towards a trainer or someone else, maybe it’s your spouse or whatever, as to why you’re not seeing results, you have three pointing back at you, right? So, it’s like if you give your power away when things are not going well, you’re also giving your power away when things do go well. So, you’re owning the full experience, good and bad and everything in between, and that’s what feels good, because then when you own that, then you are in control of that destiny and that next step.

Jamie Martin:
Absolutely.

David Freeman:
Yeah. Dive into abilities. I use this one a lot because it usually resonates when people actually hear both of these abilities. You got accountability, right, and then you got responsibility. Understanding the accountability piece, usually, if you’re going to a coach or somebody that’s in that buddy system, you look at the word itself, accountability. The account piece kind of is the metrics that we’re measuring to see how we’re progressing within the success, right, and then you have the ability.

The ability, usually, 1 or 2 things are lacking there, either the skill or the will. Hence, why you go into that subject matter expert, 9 times out of 10, when you get from that is, all right, let’s address the skill or the will. Is it just more of you not wanting to do it, or is it like I lack in this space and I need your help? Once you are aware of that and you recognize that, it goes back to what you just said as far as the work, the response to that ability.

And when you can dive into that and really bring that to life, that’s the game-changer, right? It should never be I need to train with Lindsay for the rest of my life. She’s creating the independence that you need to thrive, and then, of course, even the best of the best still have coaches, right? So, it’s not to say I want you to train with me five days a week for the rest of your life. It should be something that now starts to ween off, but therefore, you respect the person in that space. So, therefore, you want to go back to it to continue to evolve in there.

Jamie Martin:
Well, and what’s so important about this is you’re empowering people, right? Like, with that accountability comes responsibility, but you’re also empowering people to be able to take that next step forward, to take on the next challenge, to feel confident in taking that next challenge, and that’s where it’s like, every time you meet something new, there’s that next level of empowerment, and the potential that’s with that, too.

Lindsay Ogden:
Yeah. One of the, I guess you could say, compliments or one of the greatest feedbacks that I hear is when I work with someone and then their significant other or their friend or their family member starts to also make change, just because they are in a place now where they are living it and breathing it, and it’s that ripple effect. It’s other people taking note and wanting that in their life, too. So, then I’m like, okay, we’re doing the right stuff here. Like, if people are taking note and they want to get on board, like, we’re doing it.

Jamie Martin:
It’s the ripple effect, right?

Lindsay Ogden:
Yeah.

Jamie Martin:
Like, it’s all starting to get out there more. All right. Okay. So, we all run into obstacles, challenges. All of a sudden, like, your motivation might wane. For those people, even if they’re like, I’m still doing this, I’m still being consistent, but my motivation is starting to just like…it’s going downhill a little bit. What do you say to those people?

Lindsay Ogden:
Well, it’s funny because you said motivation twice, and so, within that, so, I think a lot of people…like, okay, I’ll tell you. When I wake up, 80% of the week…let’s be fair, 80% of the week, I don’t wake up feeling motivated to go work out, and people are like, oh, you’re just so disciplined. You have the willpower. I’m like, no, I have the habit. I have this time block for when I work out.

I have a plan. I have a program, so I know what I’m going to do. You don’t rely on things like that. So, it is just getting into that routine, and people ask, how long does that take? Well, it becomes a habit when it feels weird not to do it. So, there’s no number of days. It’s different for everybody, but when you get to a point…like, even on vacation, I will move my body because it feels weird to me not to, and again, that’s my definition of health. It doesn’t have to be for anybody else, but you have to decide what is that and how can I be consistent towards it?

Now, I think what you might also be hanging on is, like, when you do have stuff come up, right? So, we talked a little bit earlier about emergencies, work stress, kids, travel, whatever. That goes back to what can you still do even on your “bad days?” Because then you still are showing up. It doesn’t have to be the program written, like, to a T, but it can be I went on a walk around the block. I still showed up. I still did something, and that’s what we’re looking to do, is to build.

It’s always easier to keep going than to start over, because, like I said, most people probably asking this question of how do I start on a new routine, they’re not actually starting a new routine. They’re starting back again, because something got them “off the tracks” or “off the wagon,” and so, they feel like they have to get back on, when, in all reality, you could’ve just taken a little tiny detour for that day or two and been right back on track.

Jamie Martin:
You run on Frontage Road instead of the freeway. You know what I mean? I’m just saying, like…

Lindsay Ogden:
Like, just a little scenery.

Jamie Martin:
I need to go a little slower over here today and not be flying, right?

David Freeman:
Well, I mean, you pretty much just said being intentional…like, what you kicked us off with, being intentional, and then you said…I just want to go back to it, just because it reminded me of one of the coaches that still stands out for the rest of my life, my dad, shout out to him, right? But it was you don’t have bad days. He said, you got good or great days.

He said, if you are able to get up and actually move, that’s a good day, right? So, understanding if you might have missed a workout, but you’re still able to get up and be functional, he’s like, that’s a good day. Now, the next day, try to make it great, right, and that’s the type of mentality I think individuals just don’t understand. Like, it’s never going to be perfect, but the fact that you got up, you’re moving, that’s a blessing within itself, and just understand how you can operate the next day, right?

Like, I didn’t work out this morning, for example. Got in a little bit late, but did it feel weird, to Lindsay’s point? Because if you don’t do, like, the routine that you’re used to, like, yeah, you feel a little guilty about it, but the reality is I know I’m working out tomorrow morning, and I think giving yourself grace in that space, that’s what’s important.

Lindsay Ogden:
So important, and that also goes back to the being persistent. So, other, you know, exchangeable words there are adaptable, flexible, resilient. Like, those, again, are the things that, I feel like, people get…when they get off or they mess up their “routine” or whatever, it’s those things that they’re missing on. Like, you have to be adaptable.

You have to be flexible. Life’s going to throw you different things, and you learn the most during those times. You learn what can I still do? And then, to your point, you’re going to, you know, give yourself a pat on the back, move onto the next day, and you’re going to always feel better for still showing up, even if it’s something small, even if it’s something for a short amount of time, versus not doing it at all.

Jamie Martin:
Exactly. Okay, so, one other thing that you shared when we were prepping for this episode is this quote. Change happens when the pain of staying the same is greater than the pain of change. Can you speak to that a little bit more?

Lindsay Ogden:
Yeah. Oh, following up a quote with another quote, it’s like, you know, nothing changes if nothing changes, and I think it even goes back to what I said earlier. What got you here may not get you there. So, I meet a lot of new members, right? Something got them to come to the club and get a membership. So, when I sit down with them and I ask them questions like that, like, why now? Why did you get a membership today? What was it about it?

There’s a current situation that they’re in that they want different. You know, it can be performance related. It could be health and vitality. It could be aesthetics. Like, they don’t feel good, they don’t look good. Lots of different things, right? When that pain or that frustration becomes so powerful that it makes you want to do something different, that’s when you know you’re ready, and we just got to figure out…again, defining what is that for you?

Because I think, a lot of times, people think they need to have motivation and they need to have all these, like…you think of the carrot and the stick. You don’t always have you use something to fuel you out here. Sometimes you can use the pain to fuel you, as well. So, I mean, there’s a study out there about rats, and they’ll put cheese…they’ll, like, put a smell of cheese to see if they’ll go towards it, and then behind, they put the smell of a cat, and it’s like are they more likely to go towards the cheese or away from the cat?

So, sometimes you got to use the fuel that you have. You got to use whatever is there in your current state. We want to think all rainbows and sunshine and like, the after and the results, but sometimes, that’s not what you currently have. So, if that current pain is pushing you or fueling you, use it, and start with that.

David Freeman:
Yeah. I remember something, it was a saying that was super powerful, and it was around almost going back to putting the investment and the time in, and it was during our coach elevations. You were talking about, like, the price of something. Do you remember what you were talking about?

Lindsay Ogden:
Yeah. It was that quote that she just read.

David Freeman:
No, no, no, it was like if you’re worried about the price…

Lindsay Ogden:
Oh, if you’re worried about the price of getting started, you should basically look at, like, what’s the price of staying the same? So, when people are…

David Freeman:
A year from now, yeah.

Lindsay Ogden:
Scared to invest with a trainer or a coach or whatever it is, it’s like, well, what if you don’t do anything? The time’s going to pass regardless, and a lot of times for people, they either are going to be the same or worse off than if they would’ve taken a step in a different direction, because you have to think, like, magnitude of time. It may not feel like a lot up from if you’re doing a couple 10 minutes here or there, but over time, that builds up, and you will be a different person in a year versus if you would’ve never taken that step.

David Freeman:
Yeah. Being in the same place a year from now. It was something along those lines. I was like, yo, that was powerful when you actually break it down like that.

Jamie Martin:
Exactly. Okay. So, let’s just recap the five steps real quick. So, we’ve got one, be intentional. Two, begin. Three, build. Four, be persistent instead of patient, and five, use the buddy system.

Lindsay Ogden:
Yeah. All of these.

Jamie Martin:
I mean, kind of thinking about it can be pretty straightforward…I say it’s pretty straightforward, but you’re going to be winding in and out of those things, but be persistent through all of that.

Lindsay Ogden:
Yeah, I would say these hit all, you know, high level of the ins and outs of the relationships and conversations that I have with clients. They are in different parts throughout these five things, but they all come up at some point for them. So, for everyone that’s reading or writing in and saying, hey, I need to get started, how do I get started? It’s like, you know how to get started. It’s how do you keep going, and I think these help with both of those things.

Jamie Martin:
Absolutely. Well, one thing I just want to call out real quick, because you mentioned readers and listeners, is that, you know, the impetus for this episode came from several listeners writing in and asking this question. Like, how do I get started? How do I start again? And I think, you know, it’s just one of those things where it’s like, just get there. Just put on those shoes. Just get in the car, right, and you know, know that there are supports there for you, and there are people who want to help you, whether it’s a friend, a family member, a coach, a team at a club.

David Freeman:
Yeah. There are so many variables in the sense of like, Lindsay can probably say, hey, this is a great starting plan, right, but that might work for Jamie, but might not work for myself. So, I just like the fact that you just said just get started. Just begin, right? Start there.

Jamie Martin:
Right. All right.

Lindsay Ogden:
Fold the laundry, guys. Fold the laundry.

Jamie Martin:
You know, often, folding the laundry, I’m like, oh, I can watch 20 minutes of my favorite show while I fold this laundry.

Lindsay Ogden:
There you go.

Jamie Martin:
I have a lot more laundry than I do more people in my house, I think. It never ends.

Lindsay Ogden:
Yeah. That’s funny.

Jamie Martin:
Lindsay, anything else you want to add before I hand you off to David for the mic drop moment?

Lindsay Ogden:
No. Should I be nervous? I don’t know.

Jamie Martin:
No. You’ve been through this before.

David Freeman:
You’ve done it before.

Jamie Martin:
You’ve done different versions of this.

Lindsay Ogden:
Okay.

Jamie Martin:
We’re good.

David Freeman:
Okay. Out of all of those Bs that we just went over, which one would you say you struggle with the most?

Jamie Martin:
I wish the camera was on. That was a great face she just made.

Lindsay Ogden:
That I struggle with?

David Freeman:
With…yes, personally, because I know that we kind of go through cycles of those Bs. Which one would you say, all right, when I reach this one, I struggle?

Lindsay Ogden:
I mean, you have to think about how long we’ve been doing this for. I’ve struggled with all of them at some point or another. I would say, right now, build, because I get stuck. Like, stuck in a good way. I get in a routine, and then I sometimes don’t challenge myself. So, that build is more time to explore and be like…you know, having different stimulus placed upon me. That maybe I’m so comfortable with where I’m at because I’m consistent, right, but what else am I missing? What could I be doing? So, I think right now, that’s where I might be, I guess, if I had to say which one I struggle with the most.

David Freeman:
I like that. That’s good. That was a good response, I think. The facial expression was classic.

Lindsay Ogden:
That was a thinking face.

Jamie Martin:
Yes, it totally was. It was great. All right. Well, Lindsay, you’ve been with us before, but we want to make sure people know where they can follow you. How can they stay in touch?

Lindsay Ogden:
Well, if you’re around Minnesota, you can come to Eden Prairie Athletic. Let’s begin together, right? And if you’re not, then on Instagram, it’s going to be LifeWithCoach_LO. LO stands for Lindsay Ogden, so.

Jamie Martin:
L-O.

Lindsay Ogden:
Yes, L-O. Yeah.

Jamie Martin:
I love that, and you have such great content. It’s always super inspirational. It’s fun that you’re so open in sharing your own personal experiences as well as what you’re kind of putting into play with your clients and different members that you’re working with.

Lindsay Ogden:
A lot of it is inspired by the club, the day-to-day interactions and things with clients and members. So, if it happens for them, it probably happens for someone else.

Jamie Martin:
Exactly. It’s like we’re never alone in all of this journey, right?

Lindsay Ogden:
Yeah. Well, thank you guys for having me.

Jamie Martin:
Thanks for coming on, Lindsay.

David Freeman:
Bye, Lindsay. Thanks for joining us for this episode. As always, we’d love to hear your thoughts on our conversation today and how you approach this aspect of healthy living in your own life. What works for you? Where do you run into challenges? Where do you need help?

Jamie Martin:
And if you have topics for future episodes, you can share those with us, too. Email us at lttalks@lt.life, or reach out to us on Instagram @lifetime.life, @jamiemartinEL, and @freezy30, and use the hashtag #LifeTimeTalks. You can also learn more about the podcast at ExperienceLife.Lifetime.Life/Podcasts.

David Freeman:
And if you’re enjoying Life Time Talks, please subscribe on Apple Podcasts, Spotify, Google Podcasts, or wherever you listen to podcasts. If you like what you’re hearing, we invite you to rate and review the podcast and share it on your social channels, too.

Jamie Martin:
Thanks for listening. We’ll talk to you next time on Life Time Talks. Life Time Talks is a production of Life Time Healthy Way of Life. It is produced by Molly Kopischke and Sara Ellingsworth with audio engineering by Peter Perkins, video production and editing by Kevin Dixon, sound and video consulting by Coy Larson and support from George Norman and the rest of the team at Life Time Motion.

David Freeman:
A big thank you to everyone who helps create each episode and provides feedback.