Hey, it's Turo here, and today I'm walking you through the exact first two weeks of my eight weeks challenge, which is starting on October 6. So when this episode is coming out on Thursday, it's going to be only four days after that. And in this episode, I'm going through exactly the same simple plan I used to get clients unstuck when they are busy, overwhelmed or starting again. So if you have been waiting for the perfect time, this is your sign, because you don't need a perfect week. You need a repeatable week, and I will show you how. And today, what we are going to cover is, first is we are going to go through the problem with all or nothing thinking and why 80% consistency wins. Then we are going to go through week one, your simple starter, starter plan and exact workouts, habits, what you are going to do, and the same thing for week two, what to add. And then we are going to go to through the progress dashboard so you can see real results, even when the scale is not moving, and things, what you should be tracking to see if you are actually making progress, because the biggest mistake what I see is, and what is frustrating me the most is that people are quitting because they think that they are not seeing progress when they are actually seeing progress, but they just don't realize that they are seeing progress. Then I'm going to tell a quick story of two clients who use this approach and cut amazing results. And then we are going to go your first week challenge and how to join me for the full eight weeks if you are interested. Obviously this is a plan you can go through by yourself, but if you want more accountability. I will tell in the end of this episode, little bit more details how to join for the full eight weeks. So let's do this. So why that 80% beats perfection? So think it like this way that if you are giving 60% effort and expecting 100% results, you will always feel behind. Understand this is not a failure. It's a mismatch, mismatch, and that this is what I see for so many people, they are telling that I'm not seeing results like when your expectations are 100% you see, maybe in social media or somewhere else, amazing results from somebody else. And you think that what is wrong with me if I don't see results? But on the other hand, your week is looking like this, that you are maybe on spot on with your things, what you promised to yourself, from Monday to Thursday. And then on Friday, usually Friday afternoon, you start to slip away from your plan, and then on weekend, you are already in a mood that I ruined it anyway. What is the point? And I will start over on Monday, so you let weekend go, and this way you will get that 60% consistency. And with this program, the goal is 80% consistency. That means that you hit your core habits on most days, not every day. The goal is not to be 100% consistent, it's 80% and so what it means in practical level? So it means five or six solid days out of seven, eight wins out of 10 on your checklist, that is what is real life, and it's repeatable. So say it with me aloud if you can, because once you say this loud, it it's it activates different part on your brain, and it might sound, obviously, if you are in front of all people don't do it, but if you are by yourself, you have a or with someone who you know, say that I don't need a perfect week. I need a repeatable week, and at least repeat that in your mind. But like I said, better to do it aloud and say it in that you can actually hear it. So what is, then the real plan? And what I like to call is the week, week one is always the simple starter plan. So what you are going to focus is four things. So it's going to be step number one is going to be strength training. What I like to start is two sessions, because two sessions, it's, for most people, amazing starting point. And those sessions are going to be full body sessions, 30 to 45 minutes. They don't need to be longer, because if you go longer, especially if you are starting over, you had longer workout break you most likely you are going to feel sore, even at looking weights or looking some exercises what you're supposed to be doing. So I prefer to start two times per week. And for some people, it might be more practical to start more often, aiming for maybe a little bit shorter sessions, like 1015, minute sessions, but the goal would be to get strength training 60 to 90 minutes per week. How you divide it? It's totally up to you. And step number two, and we are going to, by the way, we are going through exact plan later on. So stay with me. So then next checkpoint, what you have is going to be protein at your breakfast. So your target is going to be 25 to 30 grams of protein, and it only if you are someone who doesn't eat breakfast. It could be before 10am and later on, I will talk why that is important. Then step number three is steps. So aiming for a weekly total, and that total number for some people, it's 10,000 steps. But what I like to start is around 50,000 steps per week. That's around 7000 per day. Some days it's going to be higher, some days it's going to be lower. And then last step is sleep. And this sleep is it's going to be simple, and you are going to protect two anchor nights. And that means those anchor nights, it's not going to because if you are someone who is sleeping consistently six hours or even less per night, and these two anchor nights are going to go, are going to be where you are aiming for seven and a half to eight hours. So that's it, four levels, no extremes, and here is how to do it. So strength training, and it's, this is going to be a full body template. So first session is going to be, you are going to do some kind of squat pattern. So this is, obviously, this is for each person, individual, depending on where you are working out, because I have options. Most of my clients are working out from home, so they have either no equipment, maybe pants, maybe dumbbells, but nothing else, and that is very suitable for this. Some people like to go to gym or having a squat rack and able to use barbells, but they are all not necessary. What you need is to get started. And plan is always individual on your personal situation. So it's going to be first exercise is going to be squat pattern, like think exercises, like couplet squat, or leg press or normal, regular squats, and you're going to do three sets eight to 10 repetitions, then it's going to be some hip hinge movement. Usually, I like to do some Romanian deadlifts, or some hip hinge movements with the dumbbells. And same thing, eight sets of eight to 10 repetitions, then you are going to do some kind of push movement. And here I prefer dumbbell pens press or push ups, depending, obviously, on your equipment, available some kind of pull movement, or is some kind of rowing movement, or later, lateral pull down, and then some kind of core exercise. What I like? I like to start with the planks or dead back exercises and all these you are going to do two to three sets around 10 repetitions or plank, depending on time, what you are able to do. Session Two is going to be some kind of Hinge Movement, power plant, kettle bell, dead lift, dumbbell dead lift, or hip thrust. Then you are going to have a single unilateral split squat version. So it's going to be some kind of reverse lunge, our split squat. Third exercise, I like to have some kind of push movement, like vertical push. So it means that some dumbbell overhead press, shoulder press, obviously, these can be dumbbells, bands, whatever you have access to, then you are going to have some horizontal pull movement, so kind of bent over rows, TRX rows, some kind of throwing movement where your chest is supported, but that you are in horizontal. Obviously you can do seated band row, or there are so many options, different alternatives, depending on your equipment you have access to. And then it's going to be some core exercise. So it's going to be like a side apps. So Palo press is one of my favorites, or side planks, and all these two to three sets around 10 repetitions plus minus so. And what is the most important thing in all these exercises that you are going to leave one to three repetitions in reserve. So what it means that it's challenging and but you are not going until failure. So for most women, they are this is the hardest part, to actually do it. So what is what it means? Because women, I work, and I trust me, I work with many, many, many women every week, and in my group sessions, I've been doing it for 10 years, so I'm I have been able to pick some patterns work in online space with so many women. And the biggest mistake with the women is that they start when the weight or resistance starts to feel heavy. It feels that it's heavy, but you are not going to be close to your failure. So you have to think that you go, you have to make some ugly face in the end of your in your last rep, or that if somebody is next to you and you are able to do more than three repetitions with the same resistance you are using, you would get kicked into your private areas or slap in your face. And if answer is that you are able to do four more you are using too less resistance, so too less weight, too easy bend. And the goal is here is to go close to failure, but really not until failure. So these are those full workouts, more or less. And the next habit is protein at your breakfast, or what I like to call before 10am so just do it simple. I I like to use my protein I have my 250 gram of Greek yogurt with some whey protein powder, and then I will add, always some berries fruits. But for for you, it could be, obviously, maybe you are not some eating as much as I do, because I love eating a lot for some weird reason, and that's why, and I, my goal is, I'm I'm adding my protein sources are, every single morning is at 250 gram of Greek yogurt or skewer and I add scoop of natural whey protein powder. So I will have around 50 grams of protein. But obviously, for you. Goal is here to get 25 to 30 grams. It could be some eggs or and plus egg whites, fruit, protein smoothie, cottage cheese with whole on a whole grain toast. And this is all like. There are so many options depending on your preferences, how you are going to do it. But protein at your breakfast or before 10am is the second point. Then step number three is your daily activity and your steps. So think it this way. You don't have to eat. Hit that 7000 every single day. Think it in vehicles, if they if one day is 4000 make another day nine to 10,000 walk walking when you are having a phone calls, Parker to your car, go in evening for a 10 minute walk or or when you have your lunch break, go for instead of driving with the car, have a 10 minute walk. There are so many ways how you can do it, but once you start to track it and hitting your numbers, everything starts to change. And then the last point is sleep. And here it's the goal is not the perfect perfection. It's about to have those two anchor nights. So pick two nights this week where you are going to protect your seven and a half to eight hours. That's it. If other nights are six and a half seven, fine anchors are steady, and you will see start to see difference in your appetite, energy and recovery. What you should not be doing in week one is to do not add some extra cardio to punish yourself. Don't cut carbs to zero, and don't try to change everything at once. Nail these four anchors, four levers above, and that's all what you need to do. Then we go for week two and use and you are going to add something else. So what, what I like to add is some adding some mobility, or movement snack for 10 minutes, and that's in two days. So think exercises. I have full mobility card, but for most clients I work, they have maybe lower back pain, shoulder pain, creeping and adding some 10 Minute Workout snacks, and you don't need to get even changed your workout clothes when you are doing these things. It could be some shoulder rotations, ankle mobility, hip mobility 1990s cat cow exercises just doesn't matter. I have full guide what you are going to do, what options you have. And in my in this challenge, I am building even individual plan based on your needs, your weaknesses and areas you need to improve. And then you are you are going to add work on your fiber intake and focusing on fiber fiber. So you are working on toward 25 to 30 grams per day. So what it means, if you are not sure how much fiber you are eating. It could be four to six servings of some fiber source, what you enjoy, for example, berries, beans, leafy greens, apples, carrots, lentils. So you are working toward and like I said, You are not the goal is not to hit those days perfectly, but aiming for to get closer to that number. And then what you are going to do is also trying to build some recovery habit. So it's going to be three to five minutes down, regulating breathing on training days. So it could be, it could be after your workout or, or focusing on on long exhales before going to pit or, or after your workout. So this is, this is one of the best habits. What I honestly I wasn't knowing, I wasn't believing I had to change. I was thinking like that, this breathing thing is just something. What is? What is, does it? Is it worth of it? Or is it just like, I'm not some yoga type or or Pilates who inserts these kind of things, but simple breathing like especially on nights when I I feel like that, there is so much things going on in my mind. I can't feel asleep. But soon as I do 10 breaths of four times, inhaling through your nose in for four seconds, exhaling through your mouth for six seconds and do that for 10 times in a bit, or before your you are going to bed. That helps me to calm down and able to fell asleep and sleep on a better quality, so just some kind of recovery habit. What helps you to recover faster? And then what is another? Another thing is your alcohol ceiling. So this is, this is something what most people are struggling without knowing. They might know that alcohol is not good, but I drink only one glass or two glasses, but, and here, it depends on where you are at like, some people don't drink at all, which is obviously great, and some people drink. I work with the clients who have 20 portions or per week. So that is, that is, of course, it's a different situation. So the goal here is not to go for zero, but it's to set the number that is realistic, for example, three to four times a week, not more than two classes per night, just something what is ideally a bit less, but what is also realistic. And then what do you what you also need to have is a vegan plan. So what is that you have? You have sit already before one kind of, what I like to call treat window, what you what you are planning and enjoying. So that is something what you because this is not about being perfect, but when you are planning these things that you are enjoying, you might have limits for your it could be time frame, it could be calorie amount, it could be whatever, but it's not going to be it's planned. And so you are not feeling any guilt. You don't need to do any compensation for that and, and, but you are allowing yourself to actually enjoy also life. Because this fitness thing, it's not only about being perfect, because this is, again, all or nothing mindset. And with this 80 person plan, you don't need to be perfect. The goal is to be 80% and you have, every day allowness To also enjoy life, enjoy moments you are living. And that's it. That's week two, and it's still simple and it's still repeatable. So what is, then, the progress dashboard? So and how to measure your wins. Because if you are someone who is using only scale to measure your progress, you are missing so many things because the scale is only one data point, and it's often what is the lacking one and what is missing and how we are thinking that this is I need to get my scale weight going down, but we are also going to measure leading indicators, things you can control, because scale is actually something that you can't really control. It says that you jump on that machine, it gives you number, and then it's decided how your day is going. Is it going to be good or bad day? But you can't really impact on it, or you can, but there are, in one day, there can be several reasons why it's not giving outcomes. What? What is the best way to track your only one number, and that is going to be your weight average. So you are going to have three to five ratings, or even every day. I like, personally, to do it every day and because, but in the beginning, like I when I started, I was like, Oh, what did I do yesterday? Now I know that from my parents, that they're why most days, I can already say, before I jump on the scale, that if it's going to be higher number than I would like to see, or if number, but when you are getting only one number, what is the average weight per week? How you do it? If it's going to be three weightings always at the same time, or five or every single day. It doesn't matter. Obviously, more data you have, more accurate results you are is only average weight per week, then what is? What we are going to also track is your waste at level. And also, of course, hip, hip, if you like more data as here, as with the weight, better it is and more accurate results you get, but just one measurement. And third thing, what we are going to track is one to two strength notes. So for example, what it means that you start like I said, those exercises before you start with your Romanian deadlift, you are doing three sets of 10. You start with the 30 kilos, and in the next week you are able to do it with two and a half kilos more. So you are tracking it the three times 10 I was doing it with the next week. Or do one or two read more with the amount of weight in a first set, or first and second set, third one, I was struggling, but you are tracking the amount of weight you you were able to use. So this way, and this is, by the way, this is all doable in my app. So in my app, those are workouts are already built in. You have exercises. You don't have to think what exercises you should be doing. And you can track your weight. You see it very, very quickly, how much weight you have used in the past. And that is so motivating when you look back, like for me personally, when I started, restart strength training and go back to look for 2021 22 for my first lifts, and I looked at, holy shit, how much I have changed, how much stronger I have got in the same exist. I was starting with whatever 60 kilo, and now I'm at 100. So it's just amazing to see those results, how much stronger, how much more weight you are able to lift, or whatever resistance you are using, and what else you are going to track is your daily leads. So the goal is here is not to be 100% perfect. It's 80% so what I like to keep is consistency calendar. So it's going to be you are. It's very simple, either you did it or you did and those are those today, leads daily, wins, so protein at breakfast, step steps, around 50,000 steps per week, sleep, if you were able to get those two anchor nights we talked, if you are able to get your fiber four to six servings per day, are you? Did you do your pre work to improve your recovery? Three to five minutes, and that only on training days in the beginning and alcohol ceiling, if you were able to stay with your ceiling. So these are, these are only, only small things, but once you start to track it's same thing, like if your goal is to, for example, save your money, and you have no plan how you are going to spend your money, how much maybe you know how much you are getting in but you don't. You have no idea how much you are spending. Your just goal is just to save money, but you have no actually plan how your actions are going to look your daily habits. It's very likely that it's not going to happen. So that's why, also, same thing applies for your fitness plan. So more things you are tracking, more likely you are actually being able to do them. And when you aim for 80% consistency, like I said, five to six days per week, or eight out of 10 days, depending, because I like to build not only only four weeks, but for 10 day of period. So so you have your freedom to choose when or because life it's it's never going to be perfect. There is going to be those days that you are not able to do it, but most days you are able to do it. And if you start to hit these things, 80% of consistency, I promise you, you will start to get also results. So for example, if this plan, you are doing this, and that scale is not moving, but your waist is down. Lifts are up. Your sleep is steadier. You are hitting your protein. You are actually winning, even if the Tuesday's number on the scale says otherwise. So here are a couple stories how my clients have have been able to implement these things. So this is, this is one example from Samia. Samia, with Samia, we used to date tactic so she could only currently two strength days or not only, but that was what was realistic for her. We logged them into her calendar, like meetings, we added protein at breakfast. She loved to have protein breakfast, protein smoothie, and we aimed for 49,000 steps, so weekly. So that's 7000 every day, but obviously it's not. Plan was not every day. So one day it was 4000 next day, it was 10. But in the end, she cut. She hit that 49,000 steps weekly, and in four weeks, her waist dropped three centimeters. Energy went up and she stopped obsessing over daily wakings. And Sana was other one who was doing a weekend wheat plus. So she was someone who crossed always on from Monday to Thursday and then unplanned weekends he raised the deficit. So what we used was a Friday start mindset and one planned tread, window and alcohol ceiling. So so same calories overall, but no pinch restrict cycle. After three weeks, her average weight was down 1.2 kilos. Sleep was improved, and she felt in control. So this is just a simple mindset shift that week was starting on Friday, not on Monday. Her week started on Monday or on Friday, and that planned three day instead of weekend. It was there somewhere on Wednesday, Thursday. So those are just the small mindset shifts, how she changed everything. And these are not these are just the individual examples, because everyone's situation is different, and there's so many different approaches for every person. So what is then Next? What I want to talk is about your expectations and how to set right expectations so you don't quit early. So what is sustainable fat loss? Base, it's around zero point 25 to 0.5% of your body weight per week on average. So for example, if you, you're you are weighing 70 kilos. At the moment, the goal is around one point 18 to one point 35 kilograms per week. So that might sound, oh, I need to lose more. I need to lose faster. But THINK, THINK it this way, that might be your problem. Why you haven't been able to maintain your results? So this means that it could be, and think it is, in a long term, not only for the first week, for the second week, because usually some people lose weight faster in the beginning. Some people need a little bit time. But let's say that within these eight weeks, you hold this average every single week. Let's pick a number, 0.25, so it's simple to think, and that is two kilos on average weight, and not only those your lowest days, not on your highest days, but on average weight per week. If you are able to drop one kilo per month, you are doing it amazing. And so it means eight weeks, two kilos could be a little bit more, could be a bit less, but that is something, what is really realistic. And because, and you might say that now, think that out this is way too little. I need to lose more if you wait 70 kilos, think it that you are able to do it for 10 months. You are you have dropped your 10 kilos in a way that you don't feel that you are actually dieting or restricting or something you are doing just simple things more consistently than before. So this is, this is an often what happens is that you can expect that you will going to have those two to three kind of flat weeks sometimes, and then there is coming that one week where there's like that, what I call like kind of whoosh week, and when your body is catching up, because in the long term, you will always get what you deserve. And it's not about like that. You are doing one week perfectly, and then you don't you just don't see results. You end up quitting. But there is going to be those woof weeks are going to when your body is catching up, and often with the women it, it has something to do with your periods, what time of the month it is, and there are several ways how to do it. So and if your recomposition is the your goal. So it means that you are building muscle, muscle, losing fat at the same time. The waist and strength often shows progress before the scale. So don't forget that if your goal is to get more don't body look better often that the waist and strength they are. You see the progress there, like before. You see the progress in the scale. So this is this next step is going to be your one week challenge, and you can start this right now for the next seven days, pick only one lead habit to nail at 80% it could be protein before 10am 7000 steps or 8000 9000 whatever number you decide to pick, or seven hours of sleep On average, and and tech track your weekly weight average and take your waist measurements once waist and there is a I can score card and tag it. Tag me on Instagram. Tell me which habit you choose, how it went, and I will cheer you and help you to adjust. So this is very simple. You pick one habit right after every day, either you did it or you didn't. You can do with the red X or green hash mark, that kind of done thing. So it's done, it's visible, and you are seeing you are picking one habit, what you are aiming for, 80% so it means five to six days. Or if you you like to extend your week for 10 days, your goal is eight out of 10. So then why you speed joining for the eight week challenge, and how you how you will and what you will get. So if you are ready to stop guessing, here is what happens inside of my eight week challenge. So you are going to get a personalized strength plan, plan. So it's going to be either home or gym based on your schedule, equipment and injuries. So if you have current injuries that my knees or I can't do this, you will have all alternatives. Your program is going to be personalized on situation and what you can do, how much time, what equipment you have available. You will have protein forward nutrition that works with the family life and traveling. So there is no extremes your progress. Dashboards, I will say, set it for you individually, so you always know what to track. You will have accountability so gentle Nazis, weekly check ins reminders and a quick course corrections. So tools, you will have tools for weekends traveling and low motivation days, so 80% consistency is doable. So we are starting next week, Monday. So if and if you wanted me to build your version of the first for the first 14 days we covered today, grab your spot now. The link is in the show notes, or go to personal trainer turo.com So quick recap what we talked you don't need perfect week. You need a repeatable Week. Week one, strength two times, protein at breakfast. 49 50,000 steps. Two, anchor nights of sleep. Week two, apt, mobility, fiber, print, work and realistic. Alcohol, ceiling, use progress dashboard, weekly averages, waste strength and those lead habits, aim for 80% consistency. It compounds faster than perfection ever will if this helped search with a friend, always ready for reset, and if you are in I can't wait to see you inside the eight week challenge. Let's build a plan you can repeat on your busiest weeks and become a winner. I'm proud of you being here, and I really, really appreciate you listening this episode, because there was so many things you could be doing, and you decided to listen this episode. So thank you so much. I really mean it from bottom of my heart. It means everything to me. Talk to you soon, and thank you so much for listening.