Speaker 1: 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan Ressler.

Speaker 2: 1:15

Welcome back to Shut Up and Choose the podcast that cuts in the noise and the nonsense and all that bullshit that the internet is throwing at you, those Instagram influencers and all those online jerk-offs who think they know how you should lose some weight because, hey, they've never been fat. They don't know what it's like. So, before we get started on today's episode, I want to apologize in advance. My voice is a little funky. I have a cold for the first time in I don't know 25, 30 years. I can't remember the last time I had a cold. So if I sniffle, if I cough, you'll know why Because I have a cold.

Speaker 2: 1:49

So here we are, right, and you've hit that moment again. God knows. I've hit it a million times the I can't live like this anymore moment. You know when you're sitting there, bloated and pissed to marry your jeans are like mocking you from the closet that you fat bastard. So what do you do? Of course you do what everybody does. You pull out your phone. You type in that magic phrase personal trainer near me, because that's what you've been conditioned to believe. Right, that that someone else, someone fitter, some of the clipboard and maybe a six-pack, that they can fix your problem. You tell yourself, hey, if I spend the, I know I'll take it seriously. And then you imagine this version of you who shows up early to the training sessions, who does meal preps on Sunday night and suddenly you're absolutely in love with broccoli. You think hiring a personal trainer will finally force you to do the thing you've been avoiding for years, which is actually changing. But guess what and you know this it won't. It won't change a thing.

Speaker 2: 2:49

Hire a personal trainer is one of the worst things you can do if your goal is long-term weight loss. Yes, you heard what I just said. No, I'm not trying to sabotage your fitness journey. I'm trying to save you from wasting your time, your money and your last shred of hope on a strategy that's destined to fail if you don't fix that root issue first. So let's get one thing straight your weight is not a gym problem. It's not because you don't know how to deadlift. It's not because your workouts aren't optimized for fat burn. Your weight is a decision problem.

Speaker 2: 3:24

A thousand little choices, late night snacks, the I'll start Monday the just one more drink stacked on top of each other like a freaking Jenga game, all full of self-sabotage because you're not taking any responsibility. And here's what the personal trainer can't do. They can't follow you home and stop you from eating like an unsupervised child. They can't stop you from emotionally eating on from eating like an unsupervised child. They can't stop you from emotionally eating on Tuesday night after you had a shitty Zoom call. They can't make you stop lying to yourself about why you're not making progress. All that that's on you, but of course, the fitness and the trainer industry. They don't tell you that. They sell you on the illusion that if you just train harder, the weight will magically melt off. So you throw a couple thousand bucks at the problem, expecting someone else to drag you across the finish line. But here's a newsflash no one is coming to save you this journey.

Speaker 2: 4:16

It's not about burpees and God knows no one hates burpees more than me. In fact, I haven't done one in years. But it's not about burpees. It's not about perfectly programmed supersets. It's about finally deciding actually truly deciding that you're done with your own bullshit, that you're ready to build a life where healthy choices are the default, not the emergency plan. So before you hire another trainer to hold your hand through one more failed attempt, ask yourself this question Am I finally ready to take, or am I just paying someone else to pretend that I've already changed?

Speaker 2: 4:51

If you're serious about losing weight for real, this time keep listening, because it starts with something way simpler and also way harder than hiring a trainer. It starts with choosing. So, look, let's make one thing painfully clear no matter how jacked your trainer is, no matter how fancy their certification might look on the wall, no matter how hard they make you sweat for 45 minutes, they cannot and will not crawl inside your brain and make you choose grilled chicken over pizza at 10 o'clock. And that is where most people fail. See, weight loss isn't about how hard you can work in a gym. It's about how honest you're willing to be in your kitchen, and most people they'd rather pay someone to kick their ass three times a week than actually take control of the other 165 hours. They want someone else to force them into discipline. But unfortunately, that's not how it works. Take it from me. I know here's the truth. A fitness engineer doesn't want to tell you.

Speaker 2: 5:50

Weight loss is 80% eating habits, not burpees, not kettlebell swings, not that overpriced boot camp that you just Venmo'd half your paycheck to. You can outwork a lot of shit. You really can. You have a bad relationship, a tough day, even a hangover God knows, we've all done that. But you can't outwork a consistently bad diet. Think about it A hard workout might burn three or four hundred calories. That's what like a small bagel with cream cheese, a grande mocha at Starbucks, a handful of trail mix that your brain pretends doesn't count because you were just snacking. You work out for an hour and wipe it all out with one dumb decision at dinner and then you do it again the next day and the next.

Speaker 2: 6:33

People love to obsess about their form when they're working out their technique and how many reps they did. I mean, I'm guilty of it, we all are but when it comes down to what they eat, it's a free-for-all no tracking, no awareness, no plan. Just I'm trying to eat better, which is code for I'm winging it and hoping for a miracle. Again, I say this because I know it. I've been there and, just to be clear, I'm not anti-trainer. There are some incredible trainers out there who truly care and want to help, but their job is to coach movement, not to fix your relationship with food. And the truth is most people don't need a coach for deadlifts, they need a wake-up call for DoorDash. So this is going to be a tough pill to swallow.

Speaker 2: 7:18

But your squat form is not why you're overweight. You're not overweight because you don't know how to bench press is not why you're overweight. You're not overweight because you don't know how to bench press. You're overweight because you have a series of broken eating habits that you refuse to acknowledge or take responsibility for. You want to lose weight. Start with what you're putting in your mouth. Start with what you're telling yourself when no one's watching. Start with why you needed that snack at 9 pm, when you weren't really hungry. You were just bored or stressed or kind of numbing out at the end of the night. Because let me tell you one brutal truth Discipline can't be delegated.

Speaker 2: 7:51

You can't outsource it to your trainer, your spouse, your stupid calorie track. No one and nothing else can make the decision for you. When you're staring into the fridge and deciding between leftover Chinese food or a protein shake, that moment, that's all you, and that's where the game is won or lost. Again, I've said this a hundred times this isn't about perfection, it's about patterns. You don't need to be perfect to lose weight, you just need to be consistent. And that consistency isn't built in the gym, it's built in the grocery store. It's built in the drive-thru when you order grilled instead of fried, and it's built in the moment that you say I've had enough today instead of finishing the bag of chips just because they're there. That's ownership and that's how people actually lose weight and keep it off. Trainers can give you guidance, they can push you during your workouts, but they can't stop you from self-sabotaging. They're not your babysitter, they're not your food cop and they're not your mother telling you to eat your vegetables. At best, at best, they're a bonus layer of accountability. But if the foundation underneath it all is still built on excuses, blame and a whole shitload of wishful thinking, it's all going to crumble. The second life gets hard, and it will. It always does so if you're wondering why the weight isn't coming off, don't look at your workout plan. Look at your habits. Look at your fridge. Look at your Uber Eats history it's probably scary. Look at your nighttime routines and your stress eating triggers. And look at your I'll start Monday mindset. And, most importantly and this was a big one for me look in the mirror. But I mean really look in the mirror and look at yourself, because that's where the ownership has to come from, not from your trainer, not from your calorie burn, from you. And once you own that, you don't just lose weight, you gain control, and that's worth more than any personal trainer in the world.

Speaker 2: 9:47

So now let's talk about the magical unicorn that everyone's chasing, which is motivation. You know my feelings on motivation. It's fleeting. You know that electric feeling that today's the day you're going to wake up early, hit the gym, meal prep like a TikTok influencer and never touch a carb again. Yeah right, that shit lasts for about 48 hours on a good day, right?

Speaker 2: 10:06

Most people hire a personal trainer because they think it'll finally motivate them. They believe that they spend enough money, show up to enough sessions and get yelled at by someone in Lululemon tights or shorts, they'll magically become consistent, focused and driven Again. I am guilty. I've hired a lot of trainers in my life, but I hate to break it to you. Motivation is a fucking liar.

Speaker 2: 10:30

Motivation is a mood, and moods are unreliable. You know what else is a mood? Wanting to stab someone in the eye in fucking traffic when they cut you off? That's a mood. But it doesn't mean that you do it, because we're not supposed to live our lives based on how we feel in the moment. We're supposed to live based on what we've decided. But people don't want to hear that. They want to feel fired up. They want that hype, that inspiration, that big, dramatic turning point.

Speaker 2: 10:55

The problem is, most of your weight loss journey is going to feel boring as shit. It's going to feel inconvenient at times and it's going to feel repetitive. Motivation won't carry you through that. Systems will. When you wake up tired, bloated and annoyed at the world. You're not just going to leap out of bed at that point and crush your hit circuit just because some guy named Chad told you you're doing great.

Speaker 2: 11:17

What keeps you moving forward on days like that isn't motivation. It's a system you built when you're clear-headed and committed, and that's where hiring a trainer can backfire. You start relying on their energy, their structure and their presence to prop you up. They're the one telling you what to do, when to show up, how to move. But what happens when they're not around or when you cancel? When you go somewhere? You fall off because you never developed your own internal system, the one that kicks in when life gets busy, when you're tired and when everything else sucks. And that's why you fall off, because you outsource your consistency to someone else, and that's a terrible vet.

Speaker 2: 11:57

Motivation is fleeting and trainers are temporary. You know what's not leading and trainers are temporary. You know what's not. Your habits, your environment, your routines that's the real battlefield. That's what determines whether you lose the weight or stay stuck spinning your wheels in an endless loop of short-lived fresh starts. And I'll start over again on Monday.

Speaker 2: 12:18

It's not about being fired up. It's about showing up over and over again when it's inconvenient, when you don't feel like it and when nobody's watching. And before you start whining about how hard that sounds, yeah, I mean, I guess it is hard, but that's the point. If it was easy, everybody would be shredded and glowing with this inner peace, looking like an Instagram idiot, but it's hard for everyone, even the people that you look at on Instagram, those Instagram idiots and gurus and look at them and you think, oh, that must be nice. You think they wake up every day pumped to work out and eat salad. Nope, they've just trained themselves to do it anyway. And that's the muscle you need to build, not your quads and not your core your consistency muscle. And that doesn't come from paying someone else to tell you one more rep while you sweat all over the floor. That comes from showing up for yourself when it's cold, when it's raining, when you had a shitty day and just want to binge on Netflix with a big bag of chips or bag of pretzels.

Speaker 2: 13:19

Motivation can start the fire, but ownership is what keeps it lit. And ownership doesn't need a trainer, it needs a plan, it needs commitment. It needs you to stop treating every bad day like a reason to fall completely off the wagon and start over again next Monday. You don't need more hype. You don't need motivational YouTube videos or one more inspirational quote slapped on a dumbbell meme. You need to get brutally honest about what's getting in your way and then create a fucking system that bulldozes through it. You need structure, you need non-negotiables routine that will work when you don't feel like working, and that system has to come from you, not your trainer's spreadsheet, because, at the end of the day, your trainer doesn't live in your head. They're not there when you're standing in front of the fridge at midnight. They're not in your car with you when you're debating drive-through versus home cooked. That's your moment, that's your choice and that's where the real transformation begins Not in the gym, but in the everyday unsexy, un-instagrammable decisions that stack up behind the scenes. So forget about chasing motivation. Let's build a system, one that works without the cheerleader, one that shows up even when you don't want to, because that's how you win, not with hype, with habit, relentless, boring, badass habits. So. But let's say, let's just say that you did hire a trainer, you're pumped, you got a schedule, you're showing up, you're sweating, it feels legit. Start people, I got a trainer now, like it's some kind of fucking personality upgrade.

Speaker 2: 14:55

But here's what happens next. You become addicted to the trainer, not the process. Rely on them to show you what to do. You wait for their approval. You need them to tell you how many reps, how much weight, what to, what to eat, when to do it and for a while that structure feels like progress, it feels like control. But it's not real control, it's borrowed. The trainer actually becomes your crutch. They become the only reason you show up. God knows there's so many times when I've showed up for my trainer, when I used to have a trainer because I felt guilty about blowing them off.

Speaker 2: 15:26

You go to the gym because they're expecting you. You stay on track because they're watching, but guess what? Life doesn't give a shit about your workout programs. What happens when your trainer gets sick or goes on vacation or raises their rates and suddenly you're priced out? What happens when you travel for work, get slammed with life and miss a few sessions? I always definitely found an excuse to miss a bunch of sessions. And I'll tell you what happens. You crumble, you skip the gym, you skip the healthy meals, you fall back into the old habits and suddenly you're spiraling out of control and lose all your progress Because you were never actually in charge.

Speaker 2: 16:05

You outsourced responsibility. You thought a trainer would make you consistent. You thought proximity to their discipline would give you some by osmosis. But it doesn't work like that. Consistency can't be borrowed. And I'm not talking shit about trainers. No shade to those guys. But this is a you problem, not a them problem.

Speaker 2: 16:26

A good trainer will teach you skills, build your confidence and help you build your own systems. But most people don't use trainers that way. They use them like life coaches or an accountability buddy and pretty much like a walking permission slip. You don't need a trainer to tell you to work out. You need to become the kind of person who works out without being told if that's your thing, if you're into the gym. But again, it's 80% food. But that's the shift, because your entire routine is built around someone else showing up and then guess what? It's not your routine, it's theirs. They're just a guest in the structure, and guests don't stay forever.

Speaker 2: 17:02

All right, let me ask you a question right now. If your trainer ghosted you tomorrow, would you keep going? Would you know what to do? Would you still show up? If the answer is no, congratulations man.

Speaker 2: 17:14

Your trainer is a crutch. And here's the bigger problem. When you fail, you'll blame them. Well, my trainer wasn't available. Well, they changed my schedule. They didn't give me the right meal plan.

Speaker 2: 17:23

Excuse after excuse after excuse. It's not about your trainer, it's not about your schedule, it's not about your access to the gym or how busy your life is. It's about the fact that you never took ownership of your results. You outsource the one thing no one else can do for you, and that's the decision to keep choosing. Support is great and community is powerful. Accountability partners can help you, but only if they're reinforcing a foundation that's already solid.

Speaker 2: 17:53

A trainer should be a tool, not a lifeline. They should support your system, not be your system. You don't get lasting results from someone dragging you across the finish line. You get them when you decide I'm going to do this with or without help. And here's the flip side. When you stop using your trainer as a crutch and start using them as a guide, everything changes. You ask questions, you take notes, you build your own habits. You don't rely on them. You learn from them.

Speaker 2: 18:20

But most people will never make that shift. They'll stay dependent. They get just good enough to feel like they're making progress, but not independent enough to keep going without someone holding their hand. That's why you see the same people hiring trainer after trainer, guilty, guilty, guilty. Year after year, guilty, still trying to lose the same 20 or 30 pounds. Because they never made the journey theirs. I never made the journey mine. It was always somebody else's fault or someone else's responsibility.

Speaker 2: 18:48

So look, ask yourself am I building habits or am I building dependencies? Am I actually growing or am I just paying someone to pretend that I've changed? Because if the trainer disappears, and so does your discipline, that ain't transformation, that's temporary babysitting. So if you want to really change, if you want to ditch the crutch, stand up and own your fucking choices. That's where the power is. So I know I'm hammering this home, but the reality is you don't need another workout app. You don't need a celebrity meal plan. You definitely don't need some dude yelling. You got this while you pretend squatting is your spiritual calling. What do you need? Being honest, you need a damn mirror, and not to admire your gains or obsess over your flaws, to look yourself straight in the eye and admit the truth. You already know what to do. You're just not doing it.

Speaker 2: 19:43

Look, we live in the most health fitness obsessed, information overloaded time in human history. You can Google exactly how to lose weight, what to eat, how to train, when to sleep, how to recover, what supplements to take and the 40 mistakes that you're making while you're chewing, and still people stay stuck. Why? Because knowing isn't the problem. We all know what to do. You've heard me say that a thousand times. Knowing is not the problem. Choosing is.

Speaker 2: 20:14

People want to believe weight loss is some mysterious formula they haven't cracked yet. They want to blame their metabolism, their schedule, their genetics, their stressful job, the kids, emotional trauma, their thyroid fucking. Mercury and retrograde, I mean whatever. Whatever the new excuses this week, but deep down we all know what's going on. You don't need a trainer to tell you fast food every day is wrecking your progress. You don't need a coach to explain why six glasses of wine and two bags of popcorn are not a balanced dinner. You don't need a workout plan if you're still binging in secret and calling it a bad day. You need a mirror and a moment of radical honesty.

Speaker 2: 20:53

The mirror and I learned this the hard way I looked at myself. Well, I actually used a photograph. I saw a photograph of myself. But the mirror or that photograph doesn't give a shit about your excuses. It doesn't buy your bullshit. It shows you exactly what your habits have created, and that's powerful if you're willing to face it, and most people aren't. So they hire trainers thinking if someone else holds them accountable, maybe they'll finally stick to it. But accountability. Without that ownership is just babysitting. I've said that already, and eventually the babysitter goes home and you're left alone with the same fucking choices.

Speaker 2: 21:29

The mirror is there every day, every night, every meal and after every binge, every workout that you skipped and every lie that you told yourself about why this week is this is just a hard week. The mirror isn't your enemy, it's your scoreboard, and here's the truth. You don't need someone else to fix you. You need to stop running from yourself, because when you actually sit with your choices, when you really see them without filters, without spin, without the I've just been busy lies, you realize this whole thing is simpler than you made it Hard. It can be Complex Absolutely not. You know what to do.

Speaker 2: 22:08

Eat like an adult, move your body consistently, and that doesn't mean the gym, it just means walking. It means doing whatever you'll actually do. Drink water like your life depends on it. I mean it kind of does Get some sleep. And stop pretending food is therapy, one that I was extremely guilty of. I often ate to fix my emotion, but that's it. That's the game. Everything else is just noise. You don't need a new diet, you don't need to start over on Monday. You need to look in the mirror and say I've had enough of my own bullshit. Because here's the secret that nobody tells you.

Speaker 2: 22:42

That moment, the real one, the gritty, tired, emotional, fed up, no more excuses moment, that's when everything changes. I can remember the moment that everything changed. For me, it's a big moment. It's not when you sign up for class, it's not when you drop $1,200 on a trainer, and it's not when you post some sweaty selfie of yourself and beg for likes. That's just not it. The change happens when you choose you in the mirror, in the dark and when no one else is watching. It's not dramatic, it's not sexy. I take that back. It is dramatic, it's not sexy, certainly, and it's not Instagramable, but it's real.

Speaker 2: 23:23

And that choice you can make it anytime today, right now, after listening to this episode, whenever you want, you can stop negotiating with yourself, stop waiting for a better time, stop outsourcing your responsibility like your body is some broken machine that only the fit elite know how to fix. You're not broken, you're just scared. You don't have balls. You're scared that if you stop blaming other things, like the trainer, the schedule, your cravings, then it's all on you. And guess what? Yeah, it is. But that's the good news, because if it's on you, then you also have the power to change. You don't need anyone's permission. You don't need motivation. You don't need anybody's approval. You just need the scary thing, the mirror and the guts to say this is where I change. So stop hiding behind your trainer, stop hiding behind the plan, stop hiding behind life is crazy right now and get in front of the mirror and get honest and get moving. That's how you take back control and that's how you finally lose the weight.

Speaker 2: 24:26

Not with a trainer, with a choice. So, hopefully, by now, you fired your trainer, or your imaginary trainer, and you smashed the crutch. You stared into the mirror and own your own shit. Now what? Well, here's what you don't do. You don't panic and Google best weight loss plan of 2025. You don't need another plan. You need to finally actually start doing what you already know works. So look, I'm going to break it down. I've broken it down for you before, but let me do it again in case this is your first episode. So here's what I want you to do instead of hiring a trainer to babysit your progress. First, you start out with stackable habits. Remember that sexy concept that we talked about last week we're bringing it back because it works.

Speaker 2: 25:10

You don't need to overhaul your entire life on Monday morning. You need to make one small, winnable choice, then stack another, one on top of it, and another, and another, and again. Just to remind you of those things, drink a full glass of water before your first coffee. Add and again, just to remind you those things drink a full glass of water before your first coffee. Add a walk after dinner. Put your phone down for 30 minutes earlier at night and do some exercise. Eat a protein-packed breakfast instead of muffin and pretend that that's healthy. You know it's not. I know these things don't look like much, but they build momentum, and momentum is more powerful than motivation. The second thing I want you to do is fix your food first. Here's where the real work lives your meals. If you're not eating like someone who gives a shit about their body, then no workout's going to save you. You don't need a meal plan. You don't. You don't need to count calories. You don't need to do any of that. Here's what you do need to do. You need to eat real food. You need to eat a lot of protein. You have to cut out all that fake health bullshit like oh, it's gluten-free canola bro. Now fuck, you know that shit's not good for you. Anything that's processed is dog shit. And stop pretending your weekend calories don't count and start with this. Every meal needs a protein source and a plant or a veggie. So chicken and broccoli and I promise you don't have to eat broccoli until you want to puke, but eggs and spinach, turkey and green beans. Just don't complicate it and stop calling it a cheat day when you really mean. I blacked out on queso and regret my life Again, guilty, went to the Mexican restaurant and ate three bowls of chips and queso. This is about building trust with yourself, not gaming the system. The third thing you want to do is move every fucking day, move, move, move. And guess what? That's free, no gym, no trainer, no problem, walk, that's it. Walk, it's free, it's effective and it doesn't require any spandex. You got to see me in spandex. It is not a pretty sight. You're not trying to win the Olympics here. You're trying to reclaim your health and your confidence. So get I don't know 5,000, 6,000, 7,000 steps a day. If you can't do that, start out smaller and work up to it. Build yourself a little goal, but move. Put on some music, a podcast this one might be a good idea. Or just silence, just move. And if you want to do some strength training, that's fucking great. If you want to go to the gym, awesome. I don't. I never have Well, I have, but I haven't in a very long time that's fine. You don't need the gym. There are literally thousands of free workouts on YouTube. If you want to do that, you can do push-ups, you can do squats, you can even spend 20 bucks to get resistance bands. You don't need a coach to lift your own fucking body weight okay, you don't. You just need to move.

Speaker 2: 27:53

And then the fourth thing I want you to do is track, track something with brutal honesty, no more mystery math. Track your food, and I don't mean count the calories, but I mean track your food. Think about what you're eating, be mindful, track your weight, track your sleep. You don't need to obsess, just observe it, because if you're not measuring it, the truth is you're really just guessing. So if you're just kind of going through the day mindlessly and eating mindlessly, you're not tracking anything. Again, I'm not saying count calories, I'm not saying do all this crazy shit. Just be aware of what you're eating. Because, if we're being honest, most of your guesses are the lies that you tell yourself to feel better.

Speaker 2: 28:29

I barely ate yesterday. No, you snacked all day and forgot about half of it. Well, I'm not losing weight even though I'm eating clean. No, you're overeating almonds and calling it a strategy. Everything in moderation. Awareness is the first step in control. The second step, as we know, is ownership. So the next thing is you got to sleep, you got to hydrate and you got to just chill the fuck out. If you're sleeping five hours a night, pounding caffeine and living in a constant state of stress, of course your body's holding on to fat. You got to try to sleep seven or eight hours. Drink half your body weight in ounces of water, breathe, stretch, laugh, man, laugh. Laughter is the greatest medicine in the world. Go outside, hang out with your dog. You're not just a machine trying to burn calories. You're a fucking human being who needs recovery and mental space to function.

Speaker 2: 29:28

The next one and I talked about this a lot last week is make it boring on purpose. This is where 99 of the people fuck this up. They get bored and they bail. But guess what? Boring is the goal. Success is not flashy, it's not dramatic, it's not fueled by transformation montages on your social media. It's you doing the same basic stuff over and over again when no one's clapping for you and no one's giving you likes. When it's boring, that means it's becoming a habit, and habits are what create lasting change. Habits are what create lasting change.

Speaker 2: 30:04

The last one and everybody's guilty of this, I've been guilty of it my whole life until I went on this last journey is stop waiting for the right time. There is no perfect Monday. There's no magical window where life just chills out and everything's good. If you're waiting for it to get easier, you'll be waiting forever. So start now. It's okay if it's messy, if it's imperfect, if you're tired, if you're frustrated None of that matters. Start by choosing better at your next meal. Start by going for a walk after listening. Start by deleting delivery apps on your phone and drinking some fucking water. Just start, that's it. Just start.

Speaker 2: 30:49

So I know I covered a lot of stuff and I told you a lot of things that you should do and you shouldn't do, but here's what I'm going to close with you don't need a trainer, you need a choice. You're literally just one decision away from momentum, one small shift away from change. Trainers are fine when you're already moving, but if you're standing still, paralyzed by your weight and overwhelmed, and waiting for someone to drag you out of your rut, it's not the help you need. It's a choice. That's what you need. You need a choice. You need small, smart choices. You need stackable habits.

Speaker 2: 31:25

So stop outsourcing all that shit, stop waiting and stop pretending you don't know what to do. You know, we all know it comes pre-wired in us. You know how to lose weight. You know how to move by walking, by doing simple things, dancing, yoga, whatever it is that you do. You know how to do all of this stuff. It's all about making the choice to actually do it. Keep it simple, make it boring and you'll lose the weight. So that's what my thought about trainers. I think they're a complete fucking waste of time and a complete waste of money. Unless you're training to be a bodybuilder, then of course it makes a lot of sense. But if you're just trying to lose weight, you're pissing away your money on a trainer, you're pissing away your time on a trainer and you're pissing away your motivation on a trainer. So if you want to hear more about how I lost over 140 pounds in a year well, actually it's more like a year and a half. 140 pounds in a year. Well, actually it's more like a year and a half.

Speaker 2: 32:27

I have a book on Amazon. It's called Shut Up and Choose, same as this podcast. We're an Amazon bestseller. I get emails every single week about people telling me they read it in a couple of hours and it changed their life. I don't give you any recipes. I don't give you any meal plans. I just tell you how to get your mind in the right place and how to lose the weight. Again, it's available on Amazon.

Speaker 2: 32:46

I also have a video course. It's 23 short videos. They are about five to seven minutes each. You can listen to it in a couple of hours. It really, if you're more of a visual learner, it really gets you into that mindset of how I did it and, honestly, how you can do it too.

Speaker 2: 33:02

I'm a big believer in mindset is everything when it comes to weight loss. Of course, you have to make the right food choices, but if your mind's not in the game, your body ain't going to follow. So you can get that video course at learnshutupandchoosecom. That's learnshutupandchoosecom. So now that I did my commercials, I'll sign off. I'll tell you, like I've said three or four times already today, you know exactly what to do. You don't need anybody to tell you how to lose weight. You don't need someone yelling at you in their Lululemon tights and telling you good job, just get one. That's a bunch of bullshit. This comes down to making the choice to lose the weight, making the choice to eat the right foods, making the choice to take control of your life. So, really, that's all you need to do Now. The only thing left for you to do is to shut up and choose.

Speaker 1: 33:58

You've been listening to Shut Up and Choose. Jonathan's passion is to share his journey of shedding 130 pounds in less than a year without any of the usual gimmicks no diets, no pills. And we'll let you in on a little secret no fucking gym. And guess what? You can do it too. We hope you enjoyed the show. We had a fucking blast. If you did, make sure to like, rate and review. We'll be back soon, but in the meantime, find Jonathan on Instagram at JonathanWrestlerBocaRaton. Until next time, shut up and choose.