Nov. 4, 2025

Episode 191: One-Minute Wins for Lifelong Health | Bryan White on Leadership, Fitness & Fulfillment

Episode 191: One-Minute Wins for Lifelong Health | Bryan White on Leadership, Fitness & Fulfillment
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In this episode of the Uncommon Leader Podcast, John Gallagher Jr. sits down with Bryan White—PhD scientist, CrossFit Level 3 trainer, and founder of Blue Eagle Fitness & Nutrition—to explore how small, consistent changes can transform your health, mindset, and leadership.

From mirror moments to almond parenting, Bryan shares his personal journey from corporate life to coaching leaders through sustainable wellness.

Key takeaways:

  • Why one-minute wins matter
  • How leaders model discipline for their families and teams
  • The power of evolving habits, not overhauling them
  • Faith, calling, and community impact
  • Foundational habits for lifelong health
  • Coaching the positive and transforming self-talk
  • Structure, coaching, and sustainable change
  • Redefining “weird” and embracing uncommon health

🎧 Listen now and share with a leader who needs this message. Click here:
 
📘 Learn more about Bryan White:
🔗 LinkedIn: Bryan White
🌐 Website: Blue Eagle Fitness & Nutrition | Personal Training | CrossFit | Fulshear 
📺 YouTube: Blue Eagle Fitness & Nutrition - YouTube
🎙️ Podcast: Peak Performers Getting Fit Podcast - YouTube
📚 Book: One Minute Fitness – Available on Amazon


#UncommonLeader #LeadershipDevelopment #ExecutiveWellness #OneMinuteWins #FaithDrivenLeadership #GrowingChampions #HealthForLeaders

Thanks for listening in to the Uncommon Leader Podcast. Please take just a minute to share this podcast with that someone you know that you thought of when you heard this episode. One of the most valuable things you can do is to rate the podcast and leave a review. You can do that on Apple podcasts, or rate the podcast on Spotify or any other platform you listen.

Did you know that many of the things that I discuss on the Uncommon Leader Podcast are subjects that I coach other leaders and organizations ? If you would be interested in having me discuss 1:1 or group coaching with you, or know someone who is looking to move from Underperforming to Uncommon in their business or life, I would love to chat with you. Click this link to set up a FREE CALL to discuss how coaching might benefit you and your team)

Until next time, Go and Grow Champions!!

Connect with me

00:00 - Tough Love On Weight And Choices

00:27 - Meet Brian White And The One-Minute Idea

03:40 - Mirror Moment And First Tiny Wins

07:20 - Simplicity Over Gimmicks In Fitness

08:47 - Modeling Health For Kids And Families

11:16 - From Corporate Chemist To Coach

15:59 - CrossFit As Service And Community

17:12 - Core Habits: Lift, Move, Eat Real Food

18:22 - Mindset: Say Something Nice To Yourself

21:50 - Sponsor: Building A Personal Brand

22:05 - Coach The Positive, Not The Flaws

24:41 - Beating The “Shoulds” And Comparison

27:08 - The Two Big Barriers: Coaching And Structure

31:20 - Dining Out Without Derailing Progress

34:00 - “Almond Parents” And Culture Clash

36:12 - Purpose, Longevity, And Future Grandkids

WEBVTT

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If you're listening to this episode, there's a 70 to 90% chance that you need to lose weight.

00:00:05.280 --> 00:00:09.279
You're probably an American, and 70 to 90% of Americans need to lose weight.

00:00:09.439 --> 00:00:15.279
Uh and you and you know that you're eating things and you're making stupid decisions that you can do.

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Just stop making the stupid decisions.

00:00:27.600 --> 00:00:29.519
Hey Uncommon Leaders, welcome back.

00:00:29.600 --> 00:00:31.440
This is the Uncommon Leader Podcast.

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I'm your host, John Gallagher.

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You know, we talk a lot about systems for predictable personal growth.

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We talk about business growth, but today we're focusing on the most important system that exists, and that's our health.

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That's our fitness.

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And I've got a great guest today, Brian White, a PhD scientist, a CrossFit level three trainer, and the founder of Blue Eagle Fitness and Nutrition.

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He's worked with hundreds of professionals from Shell Corporation to Estee Lauder to help them change one minute at a time.

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And we'll talk about this during the show today, his book, How He's Changing One Minute at a Time and How He's Helping People Ultimately Live Fit and Fulfilled Lives.

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Brian knows you don't really rise to your goals, but you fall to the level of the systems that you have in place.

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And he's here to share a few tips with us about how some of those small, consistent, believe it or not, one minute changes in our habits can make a powerful, big difference in our lives.

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So, Brian White, welcome to the Uncommon Leader Podcast.

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Great to have you on the show.

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How are you doing today?

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Awesome.

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Thanks, John.

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Really happy to be here, excited to uh for our conversation and talk more really about structure and how we can take just those small steps to get where we want to be.

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No, and let's let's jump right into that, those small steps.

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I mean, the book is those one-minute wins, right?

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And how in the world can a one-minute win help me to transform my health and become fitter and more fulfilled?

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Yeah.

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So, first of all, it it will always depend on where you are in your journey.

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So, you know, I have a 20-year-old daughter, she swims division one.

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Um, you know, she I don't have one-minute tips for her.

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I maybe a little bit on mindset, but the reality is most of us are stressed, we're sleepy, uh we haven't, we we we walk down the street and our our heart and lungs are burning and beating out of our chest.

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You know, there are simple things that we can do uh to to live a longer, happier, healthier life.

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Uh and that's what the book is about.

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Nothing in there is complicated.

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Uh, even the cooking, I have a few chapters on cooking.

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Like I there's actually a little video.

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There's a QR code on each page.

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It shows a video of me doing it.

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Like put put it in the air fryer, pop it in the air fryer, be on for 10 minutes, take out the food, pour it in a plate, and eat it, right?

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I mean, this is really can't be that simple.

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Is that what you're saying?

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It can absolutely be simple.

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Now you can make it complicated, and that's where the reality is that big corporations and lots of people who want to take your money, you know, they overcomplicate it.

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Now you need their coaching or you need this or that.

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I get it, but we we there are plenty, plenty of simple, easy, small steps we can take in a variety of areas of our lives to get people where they want to be physically and mentally.

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Well, I love that.

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And and I know, you know, Brian, again, I know a little bit about your story.

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I've been a guest on your podcast as well, folks.

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I think you should go um take a listen to his podcast as well.

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You'd really love it, and some of the guests that he has on there uh ultimately have some very powerful stories.

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But your story is one just like those who listen to this podcast as well.

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You were one of those busy leaders.

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Tell me a little bit about your story and really what led you to being able to understand the power of these one-minute changes.

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Sure.

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So, yeah, and the book does follow like my literal journey that get me where I am today, which is by by the way, where I am I today.

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I'm happy, I'm healthy, I have a great relationship with my wife, I have a great relationship with my kids.

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I can go out to eat at a restaurant, eat whatever I want, and I'm at uh I don't I I'm between 10 and 12% body fat.

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When I go into my annual physical, I give more advice to my doctor than she gives to me.

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Like it I'm in a good place, physically and mentally, I'm in a great place.

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And how did I get here?

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Because I've not always been here.

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So I have a PhD in chemistry, which is a weird place for a lot of people to start any of these stories.

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So I went and worked uh for a major oil company, worked for Shell uh for about 15 years.

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Um and about I mean, this was uh 2012, summer of 2012.

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I was on beach vacation with my wife, with my family, but kids were staying with my parents, and so it was just me and my wife in the room.

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And one day I walked by the mirror and I had what I call a mirror moment.

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It doesn't have to be in a mirror, but for me it was literally a mirror moment where you look in the mirror and you go, This ain't good.

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This is not good.

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You're right so I was about 35 years old, um, not in a healthy place, and knew that I needed to make a change.

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And I didn't know exactly what big, complicated changes I needed to make, but I knew there were simple things that I could do.

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Uh, number one was you I knew I need every day I needed to get my heart rate up.

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Um so I that day I went on a jog and I turned the jog into more of a run and into a sprint, which and then when I was done, I walked back to the room.

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Right.

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I mean, there that was kind of the first step in that in that journey.

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Uh and then I started uh this nutrition program, super complicated nutrition program called Don't Eat Stupid.

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So I knew, yeah, super complicated, don't eat stupid.

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The reality is if you're listening to this episode, there's a 70 to 90 percent chance that you need to lose weight.

00:05:41.680 --> 00:05:45.680
You're probably an American, and 70 to 90 percent of Americans need to lose weight.

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Uh and you and you know that you're eating things and you're making stupid decisions to eat them.

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So just stop making the stupid decision.

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So, you know, one example I give, you know, my first step was every day for lunch, I had a 44-ounce coke with no ice.

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And when I say 44 ounces of coke, I mean there's no ice in there, and I would let it, you know, you put it in the dispenser, it comes out, you know, I'm at the fountain drink and it bubbles up and you let the bubbles sit down.

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So the first thing I did was I wouldn't refill, like I would just let the bubbles come down.

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And so I took it from like 44 ounces to maybe like 40 ounces or 42 ounces, right?

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And so I started limiting the stupid ways that I was beating.

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So, you know, again, this doesn't have to be overly complicated.

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Uh, now, those steps don't get you to lose 30 pounds.

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Let's let's be clear.

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You got to do more, but we're gonna start somewhere.

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And so the starting is really where most people run into the biggest problems.

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I I love that because that starting, and again, you and I talked about this on your podcast.

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Many times, individuals, when they have that mirror moment, the start is drastic.

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And so the diet becomes a reduced calories to something that's not even healthy, and it's clearly not sustainable.

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So, literally, it is a one-minute change to say instead of letting the foam roll down and fill it up to 44 ounces, we're just gonna fill it up once and let the foam roll back down to 40 ounces.

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Those four ounces of Coke, I mean, they're representing 30 to 40 calories.

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You do that seven days a week and it's gonna add up pretty fast in terms of understanding that.

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And then I I loved how you kind of went through and you started putting ice in it as well.

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So that reduced the amount of Coca-Cola that you had.

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For me, it was that stop eating French fries moment inside of the uh every day with my lunch and trying to replace it with a decent vegetable.

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Whatever that means, ultimately it's starting with something small and then building on those habits over and over again.

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So uh well done in terms of making that change, well done in terms of making it uh sustainable.

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And if your daughter, you said now, if you look how many years back that was, now she's a swimmer in college.

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Clearly what you model with regards to your personal transformation was something that went over to her as well.

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Oh, yeah.

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Now, you know, now we're getting into the the question, you know, I own a gym, Blue Eagle Fitness and Nutrition.

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I have all kinds of conversations.

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You know, the the my top two conversations right now are with uh women ages 45 to 55 experiencing perimenopausal uh hormonal shifts and how to adjust and change that.

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The second conversation I have, uh and I mean I have these multiple times a week, which is second conversation is how do I get my kids to eat healthy or work out or to be disciplined?

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Step one, super simple.

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Do it yourself.

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Yeah you have to model it.

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You don't get to you don't get to sleep in and then complain.

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I say sleep in my daughter swimming in the swimming world, practice, I don't care where you are, practice at a high level is at 5 a.m.

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That's right, right?

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You you don't get to sleep in and then complain to your kid how they need to be more disciplined and get to practice at 5 a.m.

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Right?

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That's just not the way the world works.

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That's not the way your kids are going to work.

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You you gotta model it, right?

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You don't get to eat the french fries and the hamburger and tell them that they need to be fueling their bodies with, you know, salad and lean meats and and high quality fats and you know, small and half a baked potato, right?

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You don't get to do that while you're munching on the hamburger and french fries.

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That's exactly right.

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I'm again, there's more is caught than is taught.

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There's no doubt about it.

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And you know, that was something that I realized back on my journey almost 10 years ago now, where I really got started and got serious about health, is that if I'm going to coach individuals on any type of behavioral change, who in the world am I to be coaching them on, you know, living more healthy when here I was basically 80 pounds overweight myself and realizing that folks kept telling me, oh, you're not fat.

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You're not fat, you're just big bone, or whatever that meant.

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I look back on those days, you know, that mirror moment for me, whatever that is, I was fat.

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Although they were, I needed to get rid of all those friends who were telling me that I wasn't, uh being able to hold folks accountable.

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And you mentioned starting the business too.

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So I am very curious.

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I've not heard this story, uh, but I'd like to know how it ended up being going from uh bachelor's in chemistry, PhD in chemistry, working for a large oil company, making a great salary uh in terms of what you've done and and the sales position you're in.

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And now you're gonna go and open up a gym and try and train.

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How did you get to that point?

00:10:25.279 --> 00:10:27.200
Yeah, so a couple of things, a couple of things.

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So, first of all, uh my wife uh has a PhD in chemical engineering, she also works for a major oil company.

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So it was part of it was it was both of us working that corporate life, and we both knew that that we were working our way up in the company at a such a rate that anyone who works in corporate knows that they they just suck more and more out of you, right?

00:10:51.519 --> 00:10:52.159
Which is fine.

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There's pros and cons to that.

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But for both of us, while we still wanted to be great parents, we still wanted to be involved in our kids' lives, and we also knew from the very beginning of our relationship, we met in college, we met the week before our freshman year in college.

00:11:06.320 --> 00:11:11.600
So we've known each other a long time that she was always a corporate person, okay.

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While I'm like a I'll go, I'll do anything.

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I can, I'll run my own business, I'll work in corporate, I'll do run a charity.

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Like there are options, and I'm happy with all the options.

00:11:21.679 --> 00:11:33.840
So uh we reached a point in our lives in our family that one of us needed to step away from corporate and not have that rigid structure of ours.

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Uh, and it was pretty clear again from the beginning of our marriage that person was always going to me, and I was cool with that.

00:11:39.440 --> 00:11:49.120
So I actually found myself in a position, you know, there's there's something when God speaks to me, uh he's always very clear.

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And a couple of things I've learned when God speaks to me.

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Number one is rarely is it ever about my happiness.

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Uh, and you can look at scripture, and very rarely does God call someone else to be happy, right?

00:12:01.360 --> 00:12:05.200
He calls someone to serve him on his behalf.

00:12:05.519 --> 00:12:08.480
This is not, he did not Jonan to be happy, right?

00:12:08.559 --> 00:12:09.440
He did not call Moses.

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He didn't say go and be happy.

00:12:11.200 --> 00:12:11.840
That's exactly right.

00:12:11.919 --> 00:12:14.720
He did not say go and make disciples, right?

00:12:14.799 --> 00:12:15.200
Absolutely.

00:12:15.279 --> 00:12:15.519
Yep.

00:12:15.759 --> 00:12:16.720
That's exactly right.

00:12:16.960 --> 00:12:28.240
So uh he put me in a situation at work where it was abundantly clear that I needed to leave uh corporate, did not exactly know what I was going to do after that.

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So I actually took a year off and was a stay-at-home dad.

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Uh cool part about being a stay-at-home dad is that that was not where God wanted me.

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Um anyone, if anyone is listening, is a stay-at-home dad or did know a stay-at-home dad, uh, I support them.

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There, there are not societal or natural support systems for stay-at-home dads.

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You know, he doesn't have the the Monday, Wednesday, Friday book club or the men's tennis league at 10 a.m.

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on Tuesday, 30.

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Like that doesn't exist for stay-at-home dad.

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And so that was part of it.

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Um but the other part was I still knew that God wanted me to serve my community.

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And so uh it was then I started searching for ways of doing that.

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There were several options that I was choosing or looking into.

00:13:15.759 --> 00:13:18.960
But CrossFit, so I own a CrossFit gym.

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We do personal training, we do adult CrossFit classes, we do nutrition coaching, and we have a senior adult program.

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And when I say senior adult, our average age is 82.

00:13:29.519 --> 00:13:29.679
Okay.

00:13:30.000 --> 00:13:30.639
Oh my goodness.

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When I say senior adult, I mean senior, senior senior 55 plus.

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Okay.

00:13:36.240 --> 00:13:44.559
So I knew he wanted me to serve my community, and CrossFit had had such a profound impact on my life and my marriage.

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I mean, I literally I just wouldn't be here with my wife or my kids uh without it.

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Um and so I thought you know, I needed to give back, give back to God, give back to my community in what I had been given.

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And so started this CrossFit gym uh to serve my community, to just help people live longer, happier, healthier lives, and break through all of the misinformation that there is out there on what healthy is supposed to be and what you're what you should be doing.

00:14:16.159 --> 00:14:22.480
You know, you there we need to be working out at high intensity, we need to be lifting heavy weights, we need to be eating more fruits and vegetables.

00:14:23.120 --> 00:14:26.960
Anyone telling you anything differently is trying to take your money in some other way.

00:14:27.279 --> 00:14:28.240
Yeah, there's no silver bullet.

00:14:28.480 --> 00:14:34.399
And the last thing about that is that one of the things I remember during my journey it was almost impossible to out-exercise a bad diet.

00:14:34.559 --> 00:14:36.399
You gotta have a a dose of both of them.

00:14:36.480 --> 00:14:38.879
And like you said, eat eat fruits and uh veggies.

00:14:38.960 --> 00:14:45.200
And you actually have those as uh foundational principles inside the 12 foundational habits that go along with that.

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Lift heavy weights, move every hour, eat veggies, eat fruit, uh, and drink water.

00:14:50.399 --> 00:14:54.080
So those things are very simple with regards to the nutrition.

00:14:54.240 --> 00:14:56.399
I love some of the others that you really go into the book.

00:14:56.480 --> 00:15:01.759
And I want to, I won't be able to touch on all 12, but I may come back to some of the nutrition ones.

00:15:01.840 --> 00:15:09.039
But you have one in there that says, say something nice about yourself as one of the foundational habits to living a fit and fulfilled life.

00:15:09.120 --> 00:15:11.840
Tell me, tell me about that foundational principle or habit.

00:15:12.080 --> 00:15:21.279
Yeah, so uh people ask me what I do, you know, on a day-to-day basis, and I and I the the joke is I spend most of my time telling beautiful women that they're beautiful.

00:15:21.600 --> 00:15:29.600
I mean, men, uh, we have a confidence uh in usually, usually we have a confidence in ourselves and in the way we look.

00:15:29.679 --> 00:15:31.679
Uh women are the opposite, right?

00:15:31.840 --> 00:15:39.679
Um they see one of the fittest women in my gym was complaining the other day because her ribs are misaligned.

00:15:40.080 --> 00:15:41.039
What are we doing?

00:15:41.200 --> 00:15:41.919
What are we doing?

00:15:42.080 --> 00:15:44.879
You you just went to the doctor, you got a perfect result.

00:15:45.039 --> 00:15:47.679
Like this is what we were going for, this is what we've been training for.

00:15:47.759 --> 00:15:50.639
You go to the doctor and get a perfect result, and that's your takeaway?

00:15:50.879 --> 00:15:52.080
Like, what is happening?

00:15:52.320 --> 00:15:56.080
And so I came up with this principle um, look in the mirror.

00:15:56.320 --> 00:15:57.279
There are simple steps.

00:15:57.360 --> 00:16:06.799
You don't start with this, and this is like day four, and but we try to get you to the point of being able to look in the mirror, look yourself in the eye in the mirror, and say something nice about yourself.

00:16:07.039 --> 00:16:13.279
And in fact, that's probably day seven or eight, because we start with just looking your and say something neutral, like I have a nose.

00:16:13.519 --> 00:16:15.440
Like that is neither good nor bad.

00:16:15.600 --> 00:16:19.360
Just get used to looking yourself in the eyes and speaking, right?

00:16:19.519 --> 00:16:23.440
And then and speak something to your always be truthful.

00:16:23.759 --> 00:16:25.519
We're we're not here to lie to ourselves.

00:16:25.759 --> 00:16:32.960
There are some speakers who think you know you can kind of lie to yourself and kind of speak for future truth into you.

00:16:33.039 --> 00:16:33.759
That's that's fine.

00:16:33.840 --> 00:16:35.360
That's just not what I teach.

00:16:35.519 --> 00:16:42.720
Uh but my wife loves my eyes, so I can look at myself in the mirror and say, Celeste thinks you have beautiful eyes.

00:16:43.279 --> 00:16:45.919
I don't even need this, I don't even need to agree with her, right?

00:16:46.080 --> 00:17:01.039
But it's still a positive statement, it is a positive, true statement that I can look myself in the mirror in the eyes and say to myself, I've actually started when before I get up, when when my I I wear a watch that buzzes and wakes me up.

00:17:01.120 --> 00:17:08.160
And before I get out of bed, I will say something nice, something good that I did yesterday.

00:17:08.319 --> 00:17:10.160
Just anything, anything good.

00:17:10.240 --> 00:17:13.519
Uh, you know, I I called a friend who I hadn't talked to in a while.

00:17:13.920 --> 00:17:18.799
Or great job building up your my youngest is nine years old.

00:17:19.039 --> 00:17:21.839
Great job building up your your nine-year-old at breakfast.

00:17:22.000 --> 00:17:24.240
I didn't we eat breakfast together, just the two of us.

00:17:24.400 --> 00:17:26.799
Most mornings, just the two of us eat breakfast on the weekdays.

00:17:27.039 --> 00:17:27.759
You know, something.

00:17:27.920 --> 00:17:29.039
I have done something.

00:17:29.200 --> 00:17:32.640
Even if I even if it's every day, it doesn't have to change, right?

00:17:32.720 --> 00:17:33.839
It doesn't have to be something new.

00:17:34.000 --> 00:17:38.319
So that's the when you start looking for the red car, all you see are red cars.

00:17:38.960 --> 00:17:39.359
That's right.

00:17:39.519 --> 00:17:39.680
Right.

00:17:39.759 --> 00:17:48.799
And so we the one thing that you did that that was that's positive about yourself or about others or about how you treated someone, then you just start noticing it more.

00:17:48.880 --> 00:17:54.640
And then this also goes along with my coaching, the way that I coach people, I coach the positive.

00:17:55.039 --> 00:17:58.000
You know, when someone's moving, we need to get someone to move well.

00:17:58.240 --> 00:18:03.920
And so there's a lot of correction that happens, especially when someone joins the gym for the first time at 50 years old.

00:18:04.079 --> 00:18:05.039
They do not move well.

00:18:05.119 --> 00:18:08.319
No one, no 50-year-old who hasn't been working out with coach moves well.

00:18:08.400 --> 00:18:09.279
It just doesn't happen.

00:18:09.359 --> 00:18:12.880
But I've taught, I do, and I've taught my coaches, we coach the positive.

00:18:13.119 --> 00:18:15.599
What is what's a great thing that they're doing?

00:18:15.759 --> 00:18:19.359
Um, I love the way that your feet are set up on this deadlift.

00:18:19.440 --> 00:18:22.240
Now let's uh now let's adjust our grip, right?

00:18:22.319 --> 00:18:23.759
I haven't said anything negative yet.

00:18:23.839 --> 00:18:26.319
I didn't say your is wrong.

00:18:26.720 --> 00:18:27.119
All right.

00:18:27.359 --> 00:18:30.240
And common leaders, hope you're enjoying the episode so far.

00:18:30.400 --> 00:18:33.839
I believe in doing business with people you like and trust and not just a company name.

00:18:33.920 --> 00:18:38.079
That's why a strong personal brand is essential, whether you're an entrepreneur or a leader within a company.

00:18:38.319 --> 00:18:45.359
Brand Builders Group, the folks who have been helping me refine my own personal brand, are offering a free consultation call with one of their expert brand strategists.

00:18:45.440 --> 00:18:51.200
They'll help you identify your uniqueness, craft a compelling story, and develop a step-by-step plan to elevate your impact.

00:18:51.359 --> 00:18:56.720
So head on over to CoachJohnGallagher.com slash BBG, as in brand builders group.

00:18:56.880 --> 00:19:01.680
Schedule your free call and take the first step toward building a personal brand that gets you noticed for all the right reasons.

00:19:01.759 --> 00:19:05.119
That's coachjohngallagher.com slash BBG.

00:19:05.200 --> 00:19:06.319
Now, let's get back to the episode.

00:19:06.640 --> 00:19:08.079
Coach the positive and build it up.

00:19:08.160 --> 00:19:09.839
And I try to do that with myself.

00:19:10.000 --> 00:19:11.359
Just coach the positive.

00:19:11.519 --> 00:19:14.400
Look at the positive thing that I did and remind myself that I did it.

00:19:14.640 --> 00:19:15.039
Love that.

00:19:15.200 --> 00:19:16.480
Coach the positive inside of that.

00:19:16.559 --> 00:19:18.400
And the mindset can be so powerful.

00:19:18.480 --> 00:19:19.359
And if we let it.

00:19:19.440 --> 00:19:24.400
And you mentioned right at the start of that, that as humans, we have a tendency to find that negative.

00:19:24.559 --> 00:19:29.440
It's very easy to find the negative, whether it's in our work or again, whether it's in our own body and things like that.

00:19:29.599 --> 00:19:41.759
And the way you coach, so you you talked about one of those stories, and like, come on, you've got to have a great story that, you know, through this uh type of approach where you've seen a transformation in somebody and just made a big change.

00:19:41.920 --> 00:19:43.519
Do you have a favorite story that you like to share?

00:19:43.759 --> 00:19:52.240
So, you know, the the favorite story that I like to share is I had a mom reach out to me and say, Hey, can you coach my son?

00:19:52.720 --> 00:19:58.880
So just started, he he had not worked out ever and started working out with him.

00:19:59.200 --> 00:20:04.000
And we he had the biggest case of the shoulds that I've ever seen.

00:20:04.079 --> 00:20:06.559
So the shoulds, you know, you start something new.

00:20:06.720 --> 00:20:08.720
Well, I should be able to do this, right?

00:20:09.440 --> 00:20:12.240
You just started like so, you know, lifting weights.

00:20:12.480 --> 00:20:14.319
I should be able to deadlift 225.

00:20:14.720 --> 00:20:15.200
Why?

00:20:15.440 --> 00:20:18.720
You this is the third time you've ever touched a barbell.

00:20:18.880 --> 00:20:19.200
Why?

00:20:19.440 --> 00:20:20.880
Why do you well he can?

00:20:21.039 --> 00:20:22.400
I'm probably stronger than he is.

00:20:22.559 --> 00:20:26.240
Well, first of all, the guy you're pointing at is twice your size.

00:20:26.400 --> 00:20:28.799
Second of all, he's been lifting for 15 years.

00:20:28.960 --> 00:20:32.640
Like, no, right, and our comparisons are terrible, right?

00:20:32.880 --> 00:20:57.119
Uh so you know, one of the biggest transformations that I've seen was coaching someone and not only watching him lose 30 pounds of fat, gain 10 pounds of muscle, and this took about two years, eight 18 months to two years for that for that physical transformation to happen, but also to see the the positive transformation that happened with this with the self-talk, right?

00:20:57.440 --> 00:21:08.160
And if it's funny, as a coach, I've learned in order for me to get my client's self-talk to improve, the first thing I needed to get them to do is to get my voice in their head.

00:21:08.400 --> 00:21:13.359
Okay, my voice in their head telling them the good things that about okay.

00:21:13.519 --> 00:21:22.319
Then the next step, like now we reach another level where they hear their own voice saying the good things about going on in their life.

00:21:22.400 --> 00:21:22.559
Okay.

00:21:22.880 --> 00:21:25.759
But getting to that step, like that's that's where we want to be.

00:21:25.839 --> 00:21:31.599
We want to be in a world where because uh I mean, maybe John, do you do you have a voice going on in your head?

00:21:31.920 --> 00:21:33.519
All the time, absolutely.

00:21:33.680 --> 00:21:36.480
Both my own mothers and thinking about those positive influence, yeah.

00:21:37.680 --> 00:21:42.640
Yeah, I mean, I I have a voice that goes on in my head in many different situations depending on who it is.

00:21:42.720 --> 00:21:44.400
And you mentioned a former trainer.

00:21:44.640 --> 00:21:46.000
I mean, I'll mention her name now.

00:21:46.079 --> 00:21:52.079
I have Margo, who was my trainer that I walked in and met in 2017, who trained me for three years on my journey.

00:21:52.160 --> 00:21:58.319
And I I can hear her say on some of these things that you can do anything for 30 seconds, just keep going, kind of thing.

00:21:58.559 --> 00:22:03.839
Or if I'm on a run, it's a cousin saying, Don't stop when you're tired, stop when you're finished.

00:22:03.920 --> 00:22:04.880
I mean, those types of things.

00:22:05.039 --> 00:22:07.119
So those voices are always there to keep me going.

00:22:07.200 --> 00:22:07.599
Absolutely.

00:22:07.759 --> 00:22:08.559
No doubt about it.

00:22:08.640 --> 00:22:09.200
That's so funny.

00:22:09.359 --> 00:22:16.480
What's so you think about that, like those that have come in generally, they probably know what they need to do to be healthy.

00:22:16.720 --> 00:22:18.640
They just aren't able to really see that.

00:22:18.799 --> 00:22:26.000
What's the biggest barrier that you see when when you have somebody, a 50-year-old walks in, doesn't know how to move, doesn't know how to lift the weights, whatever it is.

00:22:26.079 --> 00:22:27.920
What's the biggest barrier that you're having to overcome?

00:22:28.160 --> 00:22:36.319
Yeah, so uh, first of all, everybody, again, if you're listening to this podcast, you live in a first world country and you know what you need to do.

00:22:36.400 --> 00:22:38.160
You know you need to exercise, move more.

00:22:38.319 --> 00:22:44.559
Uh, hopefully at this point, you you know that you need to lift heavier weights uh and you need to eat more fruits and vegetables and lean meats.

00:22:45.039 --> 00:22:47.599
Almost everyone I've talked to knows those things.

00:22:47.920 --> 00:22:48.240
Okay.

00:22:48.799 --> 00:22:52.640
Uh and yet they don't do it, and they at least they're not doing it enough.

00:22:52.799 --> 00:22:55.599
So, what what are the two there are two things standing in their way?

00:22:55.759 --> 00:22:57.680
The first is coaching.

00:22:57.920 --> 00:22:59.680
And this blows my mind.

00:22:59.839 --> 00:23:09.359
When my daughter was six years old, the one who now swims for the University of Houston, when she was six years old, she said, Hey dad, I want to be on a swim team.

00:23:09.519 --> 00:23:09.839
Cool.

00:23:10.000 --> 00:23:11.200
So what did I do?

00:23:11.359 --> 00:23:16.559
I went and found a team that had a coach, and the coach coached her.

00:23:16.640 --> 00:23:21.839
I didn't just take her to a pool and say, Okay, jump in and start swimming, right?

00:23:21.920 --> 00:23:26.400
And so, how many people they know they need to exercise, so they go join a big box gym.

00:23:26.559 --> 00:23:32.960
And the only thing they get with the membership is they get to walk in the door and see all the equipment and stuff, and like, okay, go for it.

00:23:33.200 --> 00:23:37.920
You would you would never do that to your kid who wants, you know, plays baseball.

00:23:38.079 --> 00:23:41.759
Okay, take them to a base to a field and with a bat and a glove and say, okay, go play.

00:23:42.000 --> 00:23:43.359
You would never do that, right?

00:23:43.440 --> 00:23:44.720
But we do that to ourselves.

00:23:44.880 --> 00:23:46.960
So the first thing is find a coach.

00:23:47.440 --> 00:23:54.400
For me, my part of my fitness journey was realizing that the first three or four coaches I had were terrible.

00:23:54.559 --> 00:23:58.640
They had no idea what they were doing, but still it was a learning process, right?

00:23:58.720 --> 00:24:02.160
It was still a learning process for me to know what a good coach was.

00:24:02.319 --> 00:24:05.119
Um so but finding a coach is step one.

00:24:05.279 --> 00:24:08.000
Step two, uh, build structure into your life.

00:24:08.160 --> 00:24:09.359
I work out at 5 a.m.

00:24:09.599 --> 00:24:19.599
I wake up at 4.05, the alarm I roll out, my my toothbrush is ready, the toothpaste is ready, my gym clothes and shoes are right there with a little bit of other equipment.

00:24:19.759 --> 00:24:25.440
I I on my way to the car is the fruit bowl, grab a banana, grab my drink, and go.

00:24:25.519 --> 00:24:25.759
Right.

00:24:25.839 --> 00:24:27.519
I mean, that's done.

00:24:27.680 --> 00:24:28.799
That's my morning.

00:24:28.960 --> 00:24:33.759
And by the time it's 5 30, I'm halfway done with my workout and I'm now just starting to wake up, right?

00:24:33.920 --> 00:24:35.359
Uh that's my structure.

00:24:35.599 --> 00:24:36.880
You have to have structure.

00:24:36.960 --> 00:24:45.200
You know, and I know that you speak to leaders, and every leader listening to this podcast has structure in their business life, right?

00:24:45.279 --> 00:24:51.279
They don't, you don't randomly become a leader without some sort of structure that you follow on a regular basis.

00:24:51.519 --> 00:24:55.039
Apply that principle to other aspects of your life.

00:24:55.200 --> 00:24:56.720
Build in structure.

00:24:56.880 --> 00:25:00.160
You know, you want to improve your your marriage, go on a date.

00:25:00.400 --> 00:25:02.319
Every second Friday, you go on a date.

00:25:02.480 --> 00:25:14.400
You want to improve your fitness Monday, Wednesday, Friday, go to your workout, preferably at a CrossFit gym, you know, with a with a coach who can get your heart rate up and move some heavy weight, right?

00:25:14.880 --> 00:25:18.160
You need to lose weight weight, eat a salad for lunch.

00:25:18.480 --> 00:25:26.400
So this is my dad is very much my dad, uh, I love him, taught me a ton about money, uh, but he's on the cheaper end of life, right?

00:25:26.559 --> 00:25:32.720
So I grew up, you never we I never ordered an appetizer until I until I got married, right?

00:25:32.880 --> 00:25:33.920
I mean, you go, right?

00:25:34.000 --> 00:25:35.519
I didn't know, I didn't know that was a thing.

00:25:35.680 --> 00:25:36.799
You're like, do you want an appetizer?

00:25:36.960 --> 00:25:37.680
My wife's like, yes.

00:25:37.759 --> 00:25:40.880
And I'm like, I've never heard the yes to this question before.

00:25:41.119 --> 00:25:41.599
All right.

00:25:41.920 --> 00:25:47.759
So he goes out, we go out to eat, and you only order, you know, the the the entree and water.

00:25:47.920 --> 00:25:51.359
Like that is no appetizer, nothing, and no dessert, right?

00:25:51.440 --> 00:25:52.960
You order an entree and you order water.

00:25:53.039 --> 00:25:54.640
That's why he he still operates.

00:25:54.799 --> 00:25:57.920
But when he goes out to eat with me, I want a house salad.

00:25:58.000 --> 00:25:58.880
What's on the house salad?

00:25:59.039 --> 00:25:59.519
Don't care.

00:25:59.680 --> 00:26:01.039
Just bring me a house salad.

00:26:01.119 --> 00:26:03.039
Uh put the dressing on the side and I'll figure it out.

00:26:03.119 --> 00:26:05.279
And he's like, why do you always order a salad?

00:26:05.440 --> 00:26:07.039
Because that's my structure, right?

00:26:07.279 --> 00:26:14.480
For when I go anywhere out to eat, eating a salad with the salad dressing on the side, man, it's tough.

00:26:14.799 --> 00:26:18.079
That's you keep doing that and you can lose some weight, right?

00:26:18.160 --> 00:26:21.039
You can have the body composition you want when you do that.

00:26:21.200 --> 00:26:23.839
Uh it doesn't, again, it doesn't have to be overly complicated.

00:26:24.000 --> 00:26:26.240
So that structure is what you need.

00:26:26.880 --> 00:26:28.960
For that, find the coaching and the structure of both those things.

00:26:29.039 --> 00:26:32.079
I mean, the habits, the disciplines, and scheduling those things in your day.

00:26:32.240 --> 00:26:40.160
And, you know, many folks, you mentioned even, you know, your dad being a little frugal on the no appetizer, you're not going to get a 44-ounce Coke, that's for sure.

00:26:40.240 --> 00:26:42.400
Uh that's not, you know, going to be with your meal.

00:26:42.559 --> 00:26:48.319
And maybe that was one of the reasons you did that as well, as you got to be an adult, but we can talk about that on a separate podcast.

00:26:48.480 --> 00:26:51.359
But the the idea behind the coach, folks, and this is another thing.

00:26:51.519 --> 00:27:00.880
I mean, as I'm an executive coach and a consultant, it's not just about come and hire me as your coach, but it's about finding someone who's been where you want to go as well.

00:27:01.039 --> 00:27:05.759
It'll be something to get you going, to find someone to emulate and who's been there before.

00:27:05.920 --> 00:27:07.440
You mentioned those other bad coaches.

00:27:07.519 --> 00:27:10.880
I mean, hey, you got to find out the credentials and ultimately what's there.

00:27:11.039 --> 00:27:14.960
And we got to be around people that are a lot smarter than us in a lot of areas of our life.

00:27:15.119 --> 00:27:18.240
You said it in our finances, uh, in our faith.

00:27:18.400 --> 00:27:22.000
Find a spiritual mentor who's going to get you to a place you couldn't get there before.

00:27:22.160 --> 00:27:29.599
Your work, your health, your relationships, all those things are so important to have someone to you know advise and guide you on that journey.

00:27:29.680 --> 00:27:36.160
And it takes us a long time as adults to break down and admit that we need help inside of that space.

00:27:36.319 --> 00:27:38.640
But I I love that you you start right off with that.

00:27:38.720 --> 00:27:44.000
Find out someone who's smarter than you and put them in the room with you ultimately to help you get better.

00:27:44.160 --> 00:27:44.559
So cool.

00:27:45.359 --> 00:28:00.960
When you think about your book, it came out about a year ago, and folks who are reading, and I love the structure of the book because it can be as simple as you said, just one minute, one minute a day and then scan the QR code with a video as to how to actually watch that happening, read that over the course of the year.

00:28:01.039 --> 00:28:07.279
But you know, when folks close that thing out uh at the end and they've they've read your book, what do you want them to think?

00:28:07.359 --> 00:28:08.400
What do you want them to feel?

00:28:08.559 --> 00:28:10.559
What do you want them to do when they're done with it?

00:28:10.799 --> 00:28:11.200
Yeah.

00:28:11.440 --> 00:28:20.799
So the the cool, the cool, the the absolute best transformation that can happen is you at the end of implementing parts of the book.

00:28:20.880 --> 00:28:27.200
And I'll tell you, if you only implement a third of a third of the chapters, it will still transform your life.

00:28:27.359 --> 00:28:32.799
But the the best that you can come away with is that you don't feel like anything has changed in your life.

00:28:32.880 --> 00:28:34.079
Like it is so subtle.

00:28:34.160 --> 00:28:41.440
The the changes that you have made were so subtle that they're now sustainable that you can build on for the rest of your life.

00:28:41.680 --> 00:28:48.319
And so one of the best pieces of feedback that I get now is Brian, you're so weird.

00:28:48.480 --> 00:28:50.000
Like, why am I weird?

00:28:50.160 --> 00:28:50.319
Right?

00:28:50.480 --> 00:28:52.079
Well, because tonight's Friday night.

00:28:52.160 --> 00:28:58.079
We're gonna go out to eat, and I'm gonna order a steak, a baked potato, and some grilled vegetables.

00:28:58.160 --> 00:29:01.200
And you're like, You're so weird, you know, and I'm gonna start with a salad.

00:29:01.440 --> 00:29:04.400
And I'm like, what's weird about like how is this weird?

00:29:04.559 --> 00:29:17.440
How how is eating this delicious steak enjoying and savoring every single bite with this baked sweet potato and to have the the the place we're gonna go?

00:29:17.519 --> 00:29:19.279
I'm actually going to love the salad dressing.

00:29:19.359 --> 00:29:33.599
Uh and so and so, I mean, I'm going to savor and enjoy every bite, and it's going to cost me about 600 and fifty calories with about 80 grams of protein and about 250 grams of fruits and vegetables.

00:29:33.759 --> 00:29:37.200
And I that those are the measurements that I use, they're just the easiest for me.

00:29:37.440 --> 00:29:41.359
Um I kind of walk you through to make how to make it easy for you in the book.

00:29:41.440 --> 00:29:46.799
And I'm going to I'm going to love every bite, and I'm going to enjoy the conversation with my family.

00:29:46.960 --> 00:29:48.480
How how am I the weird one?

00:29:48.559 --> 00:29:53.920
And I'm the weird one because my table didn't order the blooming onion, right?

00:29:54.160 --> 00:30:42.000
We didn't order the fried pickles in order to, you know, each one of us get uh um a cocktail plus we're going to get a glas a bottle of wine right I mean and then we're gonna get the the chocolate mountain fudge sickle you know you know I mean and we're the weird I'm the weird one you know my kids why uh so I did learn oh so my kids I have three daughters 20 17 and nine okay so the nine is still kind of coming into her own but the 20 and the 17 year old do you know what an almond parent is no okay an almond parent here you go here an almond parent is a parent who is so health conscious that your kids are embarrassed to bring their friends over to your house because you don't have anything good to eat in the pantry.

00:30:42.079 --> 00:30:56.640
I mean for raw almonds called an almond parent so I found this out because my 20 year old and my 17 year old were arguing with each other on on were we almond parents or were we just close.

00:30:57.039 --> 00:31:20.079
And so like the 17 year olds like definitely like they're the most almond you know none of my friends want to come over my 20 year old is like nah they're not that bad but yeah that's that's an almond parent is where we don't have burritos you know in in Cokes in the in the pantry for anyone to come over and just start noshing on right I'm gonna obviously that's gonna be a big part of this.

00:31:20.160 --> 00:31:31.599
I don't know if it's gonna end up the title of the show or not the almond parents or not but so but so cool uh to understand that Brian I I I think you know as you by the way you said that about the weird side as well.

00:31:31.920 --> 00:31:33.200
It is the uncommon.

00:31:33.279 --> 00:31:45.119
You mentioned it 70 to 90 percent of you know adults uh in the United States are overweight uh and they've you know higher or a lower percentage but certainly still too high of a percentage are obese.

00:31:45.359 --> 00:32:01.839
You know the the onset of you know the disease that we have in our country whether it's diabetes or obesity or congestive heart failure all those things that ultimately are a result of us not taking care of ourselves over time is very uncommon and often seen as weird, no doubt about it.

00:32:01.920 --> 00:32:07.440
I mean we're supposed to rely on our healthcare system just to give us the magic pill to fix all those things for us.

00:32:07.599 --> 00:32:16.640
And goodness gracious we don't have enough time to talk about the healthcare system as you said at the start you're the one training your physician how to stay in shape and things like that.

00:32:16.799 --> 00:32:25.039
And I do remember getting my blood work back one time and the and the physician assistant says man I'd wish my blood work was as good as what your blood work is.

00:32:25.279 --> 00:32:31.039
And I say what it can be right in terms of if you're just a little bit weird if you turn into an almond parent might be there.

00:32:31.200 --> 00:32:34.079
So it's a matter of prioritizing what you really want.

00:32:34.160 --> 00:32:36.799
I've enjoyed this conversation I want to keep going.

00:32:36.880 --> 00:32:39.440
I also want to honor your time and putting this together.

00:32:39.519 --> 00:32:44.400
Brian where do folks connect with you I think they got to go out there and and get connected with you and also get a copy of your book.

00:32:44.640 --> 00:33:50.400
Yeah so uh you can you can find me you can find my gym at blue eaglefitness.com uh and then you can uh learn more about me at busypeepettingfit.com uh and then uh host the Peak Performers Getting Fit podcast you can find that on YouTube and Spotify all of those have links to my book a book is one minute fitness 20 bucks on Amazon uh it is I'm not gonna say it's the most valuable 20 bucks because there's some there are lots of values out there but you're gonna get you're well going to get well worth your money in the in the 20 bucks for for the actual now if you don't know that you need to lose weight if you don't know like the book is not there to convince you of anything the book is there to say okay you've made the step you know you need to lose weight you've made the choice yep made the choice here are the very specific steps you can do to improve your sleep here are 30 specific steps I appreciate that yep do in one minute to improve your sleep for example I love that and again that because that's that's the most important part and hopefully there's some folks on this show that have listened in and said it is time for me to make that decision that you know I don't want to be that unhealthy person that I do.

00:33:50.480 --> 00:34:10.639
And you mentioned the age group you know but again I don't want to uh certainly reveal my wife's age on this podcast but you know one of the things we're just talking about today as she continues to embark on her fitness journey is that it is about how she feels but it's also about you know should we have grandkids in the future and how we can you know be active with our grandkids.

00:34:10.719 --> 00:34:18.400
And we've talked about things like we want to be dance we want to be able to dance at our grandchild's wedding kind of thing in terms of where we really want to be in the future.

00:34:18.480 --> 00:34:30.719
And that's a that's a different kind of why in terms of what will what will get you to take some of these habits that you're talking about that just really need one minute a day, but they do need structure and they do need a coach.

00:34:30.880 --> 00:34:49.840
Brian I'm gonna ask you one question this will give you the last word on the on the show before we uh check out I'll I'll make sure to put all the links in the show notes with regards to your book and your website gosh I'd love to even talk about I mean I love that domain name in terms of how you went out there and found that uh with regards to putting that together or even what Blue Eagle fitness meant.

00:34:50.000 --> 00:35:01.599
Doesn't matter we're out of time in terms of that goes but I'm gonna give you a billboard you can put a message any message you want to on that billboard for folks to see what's the message that you're gonna put on that billboard and why do you put that message on there?

00:35:01.760 --> 00:35:27.920
Yeah so that's a struggle for me I'm I'm stuck between you know two one is find a coach right when in doubt and that's true for literally every area of your life find a coach so I would either put that on there or I would say build structure into your system um you know have whether that's have a plan you don't just wake up and motivate the insane part is like I'm gonna go work out when I feel motivated.

00:35:28.320 --> 00:35:36.159
Do you go to work when you feel motivated do you parent your kids when you feel motivated that's not the way this works right there's just you just do it.

00:35:36.400 --> 00:35:38.159
Same with taking care of yourself.

00:35:38.320 --> 00:35:42.559
You just do it and there's a structure in place that you follow and that you do.

00:35:42.960 --> 00:35:47.519
So but the probably the simplest would probably be uh find a coach uh up on the billboard.

00:35:47.760 --> 00:35:59.760
Excellent find a coach Brian you've been such a fantastic guest folks I know that you've listened to this and you either recognize how you need to change and I think you've got to take some action for this or you also know someone else who needs to hear this message.

00:35:59.920 --> 00:36:03.360
I would encourage you to share it with someone else so that they can hear this message.

00:36:03.440 --> 00:36:08.400
We need to get this message of health into the hands of of so many more people that exist today.

00:36:08.559 --> 00:36:24.719
And if you enjoyed the episode certainly we'd love for you to go out there and write a review do the same thing go out there with Ryan and take a look at his website and check out Blue Equal Fitness also to understand some of the things that he's doing on his podcast to continuously share this message.

00:36:24.960 --> 00:36:28.960
But ultimately this is really about you growing yourself as a leader.

00:36:29.119 --> 00:36:36.400
This is about you growing yourself as a person and we appreciate if you've gotten to this point in the podcast we appreciate that you've been here and thank you for sharing the time with us.

00:36:36.559 --> 00:36:41.920
Brian White thank you so much I wish you much success in the future thank you John I really enjoy being here.

00:36:42.159 --> 00:36:44.559
Until next time go and grow champions