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Hey guys, my name's Adam. I'm the head coach at Copper State Fit.

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Our purpose is to educate, entertain, and inspire you to lead a fit and healthy lifestyle.

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We hope that by sharing our client stories and providing you with tools,

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tips, and information that you can apply, that you'll seize the opportunity

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by turning thought into action. Stick around till the end and we'll provide you with the next steps that you

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can take along with helpful links in the show notes.

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That That said, thank you in advance for listening and enjoy the show.

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This is Adam, head coach and owner of Copper State Fit.

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We are here today on episode 15

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with Travis Rouse, who's got an incredible story to share with you guys.

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It's another case study that we're going to do.

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Travis is about at the midway point of his journey.

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We've been working together for the last several months now and

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he's already down 40 pounds and we're going to talk about like

1:01

how he did it how he's gotten there what

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some of the struggles have been what were some of the frameworks and lessons

1:08

that he's learned that have been helpful along the way but also what's coming

1:11

next and what's coming after the fact so travis welcome on to the csf podcast

1:17

brother i appreciate it thank you absolutely man well let's learn a little bit

1:22

about you, my man. Where are you from originally?

1:25

Well, originally I'm from a small town in Nebraska, Wakefield,

1:28

Nebraska, currently living in Lincoln. I've been in Lincoln since 2006.

1:33

I mean, as I found out, you had quite a few people from the Nebraska area that

1:37

you worked with in the past.

1:40

So it's kind of feels good to be a part of that number, I guess.

1:45

Yeah, I think we owe that to Amber, who I think was actually how Valerie,

1:52

your wife, found out about us. And of course, and how you found out about us as well.

1:56

But I forget which episode Amber is on a podcast, but she's definitely been on as well.

2:02

And I think we have to owe that to her. But yeah, a lot of people right there

2:06

in your neck of the woods. So what do you do for work out there in Nebraska? Costco. I work all across the country.

2:11

I'm a senior project manager in the robotics and automation industry.

2:15

So kind of on the road quite a bit and, you know, lots of travel.

2:20

That's, that's kind of, you know, what I do. And I think pulling some,

2:26

some strings out of that right now, like you said, you travel a lot and a lot

2:31

of people struggle when it comes to like eating right and exercise on the road.

2:35

So tell me what's your secret for that?

2:39

Planning. You have to plan. You always have to plan no matter what.

2:43

Always think ahead before wherever you're going, take a look,

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see what's out there and plan, plan, plan.

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I can't stress that enough because if you don't plan, you're going to make some

2:54

pretty bad decisions when it comes to food.

2:57

Totally. I think a lot of what you're doing when you're planning and you're

3:01

telling me this on our weekly check-in call, but you're like looking ahead at

3:05

the hotel, checking out like, do they have a fridge?

3:09

You know, what grocery stores are around there? What restaurants are around there?

3:13

You know, what gyms are nearby? Does the hotel have a gym? Is there a gym that I can go to?

3:18

So like you said, just really kind of like getting a lay of the land before

3:21

you even head out. So you know exactly what you're getting into.

3:24

So I think it's tough. It makes it challenging.

3:27

But like you said, I think planning is, it is super important.

3:30

So when you're not working, you're not traveling, dude, what are your hobbies?

3:33

What are your interests? What do you like to do for fun? One of my favorite things is hiking. I love to hike,

3:38

love to just even drive through the mountains that's

3:42

another thing road tripping through the mountains and and golfing and my newfound

3:47

passion crossfit all right that's awesome dude and you just finished up was

3:53

it your first crossfit open is that right it was yeah yeah it's awesome man

3:57

what was that like it was an experience you really you really humbled yourself.

4:03

Going through CrossFit Open. But the best part about that was going through the Open, allowing yourself to

4:11

go through the workouts, whether it's scale or RX, knowing that you're a part of a community,

4:17

no matter what ranking you get, submit your scores and find out.

4:22

Because if it's not CrossFit, it's something else. You want to find your baseline

4:26

because however you're going to get better, you don't know that baseline.

4:29

That was the biggest thing. and you got to set the ego set.

4:33

Yeah, 100%. And the cool thing is too, because you'll be able to next year,

4:38

I'm sure you're probably going to do the open next year.

4:41

You'll be able to see like, all right, where did I rank this year?

4:44

Where am I going to rank next year? And that's another metric. Like you said, having a baseline to say,

4:49

okay, well, here's how fit I am compared to the field this year.

4:53

And here's how fit I am this year. And you can see yourself making those improvements

4:58

year over year. So that's a great thing to have. And,

5:02

even repeating those workouts, you know, like, you know, one of them had double

5:06

unders in there and that sometimes is like our crap, like I'm stuck because I can't do these. Right.

5:12

But who knows, dude, next year, you're probably like, all right,

5:15

I've got double unders now. So let me give this a try and see if I can do this.

5:19

My double unders were single unders this year.

5:23

So here you you go so CrossFit's kind

5:29

of the newfound hobby love hiking what is

5:31

it that gets you motivated like what makes you tick man what

5:34

are you all about the stuff that really makes me tick is you know just continuous

5:40

improvements you know always wanting to better myself always wanting to you

5:45

know find that next that that next thing that's going to make me better mentally and physically.

5:52

And with these new found favorite things that I'm doing, hiking has always been a favorite of mine.

5:58

But something with CrossFit that I've noticed is that a lot of that combines

6:02

into stuff that I'm working on within myself.

6:06

And that's the mental side and the physical side.

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And really, that's the stuff that really gets me ticking, just because it also

6:14

helps me not only in the gym, but it helps me in my personal life and helps

6:19

me in my work life to be able to, you know, have some of that balance. Yep.

6:24

And as long as I've known you, man, you've been always on a self-improvement

6:29

journey, whether it be on the mental side, whether it be on the physical side

6:33

or both of them combined. And it's been fun knowing you, you know, throughout the years,

6:39

you know, even, even prior, we're just watching the improvements that you've made.

6:43

So speaking of, you know, self-improvements and journeys before you started

6:49

work, before you and and I started working together before you got,

6:51

we got connected and tied up.

6:53

Like, what would you say are the biggest, three biggest frustrations or problems?

7:00

Like what were some of the challenges you were facing?

7:04

Some of the challenges that I really had were when I had a fitness journey prior

7:08

to this, I had worked with a coach that really kind of let things go to the

7:13

wayside after I was done hitting my goal.

7:15

And that was natural bodybuilding.

7:18

And so I went from this up and down ebb and flow of bulking,

7:23

cutting, bulking, cutting. And that really took a toll on me mentally because after I got done with my

7:31

show, I put on a lot of weight and I just kept telling myself, I'll put on weight.

7:39

The more, the more I eat, the more I can lift. Right. And I was always just

7:42

in this disguise mode of like, Hey, as long as I'm big, I can just lift big.

7:48

And, and that's really not the case. Right. You know, it's really having to

7:53

be able to have the control of, of my food and having control of my life in general.

7:58

So that's that that was one of the biggest struggles that

8:01

i had going into it where i eventually

8:04

i was dropping some of the weight but i was always in.

8:07

This flux of telling myself that i could do

8:10

a you know a cut and a and a bulk

8:13

on my own that's not that's not the case so

8:16

how bad did things get travis like what was your weight up

8:19

to i i got up to up

8:22

quarters right after there it was you know in the 270 mark

8:25

yeah is is where i'd gotten back to now

8:28

before i'd started the whole journey i could

8:31

take it back even further where i was at one point

8:34

i was 375 almost yeah that's crazy

8:37

i mean i want people to hear that again like you

8:40

were 375 and have

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lost weight all the way down to actually doing like

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bodybuilding shows you know stage lean

8:50

but then kind of rebounded after

8:53

that whole thing and back up like you said into the 270s is

8:56

that right yeah yeah and and

8:59

then i had had gotten back down to about the 240 kind

9:02

of hovered there and then i was traveling a lot just using the excuse of i'm

9:06

traveling i can't eat right and then that's when you know val had been working

9:11

with you my wife had been working with you and i was kind of in this mode where

9:15

i don't need help i don't you know i can do this on my own i can see what other people are.

9:20

But then the realization kicked in of, I'm not getting any healthier.

9:24

I need to do this for longevity. As I get older, I need to find something that I can do.

9:29

Not just as, I don't want to even call it a diet, right? Diets to me are short-term.

9:33

I want to do this as a lifestyle change and do this for life.

9:38

So that's why it was really important for me to connect with you and say,

9:42

okay, I've got these goals, whether they're crazy or not.

9:46

In my head, they didn't sound crazy. and to meet with you to put together a plan, right?

9:54

And when I came to you, I was at that just above 260 mark.

9:58

And when I'd come and talk to you about, you know, what can we do?

10:03

Well, what would you say, like you said, you're thinking, I don't know if I

10:09

really need the help. I got this. I can do it on my own.

10:12

You know, a lot of people go through that, but that realize that like,

10:15

you know what, I really need help. Help and that's really kind of a you know putting the ego aside like you had

10:21

said a little bit earlier with regard to even like doing the cross but sometimes

10:24

putting the ego aside and. Letting somebody who's the professional kind of help guide you through it right

10:32

like you still have to do the work so technically you are doing it but at least

10:37

having someone there that can, kind of put the stepping stones one in front of the other to help you get across

10:42

right so So what would you say the biggest impact that getting back,

10:48

you know, gaining that weight back, getting to 270,

10:50

what were some of the biggest impacts or problems that that was having on your

10:55

personal life or professional life? Well, with that came, came a lot of depression with it.

11:02

And I was just trying to, you know, try to stay positive in a,

11:05

in a depressed state where I felt like, okay, if I smile, I'm doing okay, but that's not the case.

11:11

And with that depression came this hidden, it was like a hidden smile,

11:17

or it was just trying to mask it.

11:19

And doing that, that affects my personal life, my work life.

11:25

So that really just sparks everything else to then kind of spiral down.

11:32

So depression was a big impact in my life. And then on the food side,

11:38

that was, that was huge because if I, if I have anxiety and my depression's

11:42

high, I'm automatically going to the further refrigerator.

11:45

I'm automatically going to go get food. I'm just going to cover it up with food.

11:49

You know, what, what's going to make me feel better in the short term?

11:53

Yeah. Maybe I have, you know, half a pizza.

11:56

That'll make me feel better, you know, but that's just not the case.

12:01

So you were kind of using, you found yourself using food to kind of cover up

12:05

some of that depression and anxiety do you think that that was that depression

12:09

anxiety that you're feeling kind of almost like self-loathing from having let yourself go back,

12:18

Or were there other things there too? Or where do you think that was stemming

12:21

from? Well, absolutely. I was in this victim state.

12:25

I was in this state of I'm a victim. Something's got a hold of me and I'm going

12:29

to find whatever I can to blame it on because everybody else is causing this to happen.

12:36

And that's just not, you know, understanding that, you know,

12:41

in the state where I'm at right now, I had to get out of it.

12:46

I had to tell myself to get out of that. That state. I've been down that path before. And recognizing that and telling

12:52

myself, like, I can't play the victim in this journey.

12:56

Yeah. And let's just hypothetically say, I mean, I'm sure you probably thought

13:01

about this back when, but if nothing changed and things stayed the same,

13:08

like, how do you feel that would have impacted you?

13:11

Not just physically, but mentally, emotionally, if everything stayed the same?

13:16

Yeah, I mean, it would have just gone down the hill.

13:20

I mean, that just leads to an early grave is what that does.

13:23

I mean, just telling it like it is, I mean, that's where it goes.

13:26

You look at people that this happens to, just in general, that's not saying

13:33

that it would happen tomorrow, a year from now, 10 years from now, but it just leads to an earlier grave and

13:40

a more miserable time getting there. You know the journey to get to that end point is is miserable and i didn't want

13:49

that i didn't want the misery i want you know what's going to create happiness

13:52

that's going to be myself. Yeah well that's so well that's a lot of

13:57

stuff that inward i had to i had to take a look at yeah you

14:00

know and coming to use for for this

14:04

is you know recognizing and understanding you know

14:07

and that really helps 100 and i

14:12

mean obviously you've you've made a

14:15

huge leap and a big change and man we'll

14:18

talk about kind of where you're at right now compared to where you were

14:20

but what were some of the frameworks you would say like once we got started

14:25

maybe two or three different csf frameworks tools methods you know mindsets

14:33

that you've used that we've talked through that have helped you the most?

14:37

What would you say those are? Number one is that first and foremost, I will say the accountability form is

14:46

the one thing that you cannot deny on this thing.

14:53

The questions that are asked on there, they're very simplistic questions.

14:56

You have to sit there and you think about it.

15:00

What went right this week? What went wrong this week and why, you know?

15:05

And you have to sit back and then answer these questions. What did go right this week?

15:09

You know, and what did go? Even if you had a great week, you still think about

15:13

it. What went wrong this week? You know what what is something that didn't happen the

15:17

way that i wanted to and how did i react to it you know

15:20

because a lot of people don't sit and think about some of that other stuff because

15:23

there's always room for the improvement right you know so so yeah you can have

15:27

these great weeks everything goes right but but then what went wrong maybe it

15:32

isn't anything major but maybe it's sit back and you think about that that thing

15:37

that may have affected somebody else that went wrong.

15:40

And then i love that i love that and it's funny

15:42

because i don't think anyone's talked about that before but i know

15:46

that you're pretty good about like actually detailing those

15:49

things out i do have some clients that would just like quickly go

15:52

through and like one worders or this

15:55

or that but you actually do put thought into that and like

15:58

you said not only is it like okay i had a great week but where can i improve

16:04

what were some of the things that didn't go quite as well but if you had a bad

16:09

week it's like well it wasn't all bad i'm sure there was something that went

16:13

good so So what went well and how can we actually build on that?

16:16

And not only that, but like the questions in the accountability form that you

16:20

submit weekly talking about like what obstacles or roadblocks do you see ahead?

16:24

And those are a lot of times where we get to have the conversations about,

16:27

well, I'm traveling this week.

16:29

Here's where I'm going. And sometimes we'll, you know, spitball back and forth

16:33

like, okay, where are we going? What's that look like? What's your game plan? And if you've got one,

16:38

great. If not, we kind of work one through them together.

16:42

I love that. Yeah, that's cool. So what else? What's maybe two or one or two

16:46

more things or frameworks, mindsets or whatnot that have helped you so far?

16:51

Well, from the accountability form is the weekly check.

16:55

I like to make the most out of the weekly check. And they're not always going to be the greatest.

17:02

They're not always going to be, you know, sometimes it's like,

17:06

I don't want to have the conversation this week.

17:08

I don't want to talk about it this week. but those are the weeks that you really need to talk about it.

17:13

Those are the weeks that you really need to have the hard conversation.

17:15

It's easy to have a, you know, a good conversation, but it's those conversations

17:19

that are hard to say, okay.

17:22

On the accountability form, everything that happened over this last week,

17:27

you know, how does that culminate in, into the weekly call to say,

17:30

okay, this is what we're, this is how we were this last week.

17:34

What are we going to do moving forward to the next week?

17:37

And, you know, And I think recently on the weekly calls where you've had it,

17:42

I really like the addition of adding in the different things.

17:47

What are you going to do today? What are you going to do by the end of the week? And then what are you going

17:51

to do by the time we talk this next week?

17:54

Just some things to think about. What are you going to do today by the end of today? Yeah.

18:01

You know, that's going to help put you in a better position by the time you

18:05

you want to reach that goal by the end of today.

18:07

You know, what's going to what's your goal today and how are you going to achieve that?

18:11

I like that. I like that you picked that up, too, because, yeah,

18:15

that's something that, you know, we're always improving to as coaches.

18:19

And it's something I learned from another coach of, you know,

18:23

giving you a quick win and other clients a quick win.

18:26

And I like to call that first step next step. Right. Its first step is what

18:30

can you do either right after we get off this call or before the day is over

18:35

that is going to knock down domino number one for you to feel that quick win

18:41

of like, all right, I got this done and I'm building momentum.

18:45

And then what are the next steps that follow after that so you can keep that

18:49

momentum going until we have our next check-in?

18:51

So I love how you put that together. And like you said, a lot of clients think

18:57

that like they're going to get scolded or like ridiculed, reprimanded.

19:03

It's like, oh, you did bad shame on you.

19:05

Like the check-in call is actually sometimes when you've had a bad week to like

19:09

help pick you up off the ground, dust you off and be like, dude, you're okay.

19:14

Let's go, you know, and move forward.

19:17

And it's the exact opposite. It's like not there to shame you,

19:20

but to like help you through it. So I love that you pointed that out.

19:25

And I would say the third thing is on the app, the food tracking and just the

19:31

tracking in general on a daily basis.

19:33

So making sure that you get water in, making sure that you're tracking your

19:37

food and then your workouts through the app. Got it.

19:42

Which I will say I'm probably not the greatest at adding my workouts in,

19:46

but it's great for the food tracking. That's okay. Travis, you're not the only one, dude.

19:51

Like i'm telling you if like we get

19:54

all the clients to log their workouts so i know like are

19:57

you doing your workouts or not yeah i had a great workout last

20:00

week i'm like well i didn't see anything but anyways but

20:03

yeah man just having that there is a visual to

20:06

kind of like all right am i on track am i

20:09

doing the right thing and that kind of removes the guesswork would

20:12

you say like it's like yeah am i eating enough because

20:16

for you now you're training join the crossfit

20:19

gym your training and we've got to make sure that you're fueled

20:22

enough so that your hunger doesn't go through the roof and then you're back

20:26

in the kitchen hunting down something to fill up on right so are we enough we're

20:31

getting enough protein and then the habit trackers that are in there as well

20:35

so you can kind of see like I think a lot of times what's what's really interesting.

20:40

Is how we feel we're doing

20:43

with something isn't always exactly how it

20:46

is sometimes we think we're doing worse than

20:49

we are and sometimes we think we're doing better than we are and having that

20:52

objective like you said checking off my water goal or checking off like a fruit

20:56

and veggie or whatever that habit is that we're working on we can actually go

21:00

back and look and objectively see like all right in the last 30 days how many

21:06

times did i miss or how many times did i get my water goal, right?

21:10

And we might think like, oh man, I'm doing so good and get my hydration every day.

21:14

And then we go back and we look, we're like, well, in the last 30 days,

21:16

you got like 22 days and we missed the last eight. And you're like, oh crap.

21:21

Like I didn't realize I missed that many, right? So that's awesome, man.

21:25

I appreciate you kind of going through those. So you said the accountability

21:27

form, kind of going through, opening up the mind and starting to think through that on a mental side.

21:34

You said the weekly check-in call and having that accountability,

21:38

but also somebody there that's another set of eyes and another set of ears to kind of help.

21:43

Navigate through challenges and problems and then you just said the the app

21:46

so that we kind of have a clear like path and we know without a shadow of a

21:51

doubt just objectifies everything are we doing good right yeah cool dude let's

21:57

talk about some results so far which you've gotten some killer results.

22:01

So you started above 260 and now we're sitting in the low 220.

22:07

So over 40 pounds that we've dropped so far. Okay.

22:12

Let's talk about that. How do you feel? I feel amazing.

22:17

It's been great. You know, I think the difference here is losing the weight

22:22

in a manner of not just quit dieting and losing the weight to.

22:28

To lose the weight quickly but losing

22:31

the weight more of for for lifestyle sustainability and

22:35

making sure that i keep the weight and not go

22:38

back to this mentality of i'm just meant to be a big

22:41

person because that's that mentality is just

22:44

going to get me right back to this recommend effect and going back

22:46

to you know gaining the

22:49

weight and going back so it's really just keeping the

22:52

the repetition making more of a lifestyle change than

22:55

it is just absolutely i like

22:59

kind of what you said about the lifestyle thing but

23:01

another just a a mind shift to have for those that are out there listening is

23:06

think about the person you want to become right like for you travis it's like

23:13

who's the travis i want to be right like you had mentioned i want to be physically

23:18

active you You know, I want to be doing CrossFit,

23:21

you know, I want to be eating healthy, right?

23:23

Like in all those things. And there's a certain weight that comes with that

23:27

and a body fat percentage that comes with that, but really less about thinking

23:32

about the outcome that we're chasing and pretending like even in your mind,

23:37

like foreshadowing and thinking about, all right, let's fast forward.

23:41

Let's say I'm there. I'm that Travis.

23:43

I'm doing all those things. What does that look like?

23:46

Okay well i'm probably going to bed

23:49

at a certain hour waking up at a certain hour closing the

23:52

laptop sometimes from work right to compartmentalize

23:56

that you know i'm getting to the gym doing my crossfit workouts getting enough

24:01

protein like all of the things that i'm doing when i'm that travis well cool

24:07

let's just do that now right let's be that guy now and when you're You're that

24:13

guy before you're that guy.

24:16

Like that's, that's what gets us to where we want to be. And furthermore,

24:20

that's what keeps us there, right?

24:22

Because that's what we weren't, we weren't chasing that external goal.

24:26

Like I talk a lot about intrinsic versus extrinsic motivation,

24:31

like intrinsic being like you're motivated by actually doing the thing.

24:36

Like, man, I feel so good when I get my workouts.

24:39

I enjoy the foods that I'm eating, right?

24:43

Like I have fun meal prepping, you know, because I look forward to eating these foods.

24:48

Those are the intrinsic motivators that keep you going versus the extrinsic,

24:52

the external of like, I want to hit this goal.

24:54

Well, the reason 95% of people gain the weight back after they lose it is because,

24:59

well, once you hit that goal, if that was the motivator, now you,

25:05

now you're there. Now what? Like there's nothing left to motivate you anymore because you hit the goal.

25:11

You cross the finish line. It's like running that marathon, you ran the race. All right,

25:15

cool. Got the medal, got the t-shirt. Cool. Now what? Right.

25:19

Cool, brother. Well, let's talk about how, I mean, you mentioned some depression, right?

25:24

Early on, you talked about some of the victim mentality. So let's talk about

25:28

how, not only how did that impact you physically, you're feeling better,

25:33

you're frigging doing CrossFit Open. Let's talk about the mental, you know, how that's mental, emotional,

25:39

and how that's impacted you as well, dropping 40 pounds already.

25:43

Well, from a mental side, I feel like I'm able to actually make better decisions,

25:47

whether it be, you know, in my home life, my work life, I'm able to actually

25:52

sit down and I'm not worried about so much the anxiety and the depression and

25:58

over, you know, overcome by this cloudiness.

26:01

Is it's more of a clear thinking and being able to understand what I need to

26:07

do to, to stay in that place.

26:09

You know, whether it's writing it down, just trying to, you know,

26:14

remember it up there in the head,

26:16

but I have a lot more room up here now to think about those things and capture

26:22

those things in my head to say, I can make better decisions.

26:25

And I can recognize things better in

26:28

in life too to say i can make a better decision you know

26:31

it like in the room you walk into a room and being able to leave

26:34

the room you know it's just a little bit you're not

26:37

you know overcome by that cloudiness

26:40

so it's just a lot a lot more clear that's great that's great i like i like

26:46

what you said there too about you have more room up here mentally up in your

26:52

head right it's almost Almost like you kind of evicted some of those old thoughts, right?

26:58

To make the room for some of the positivity instead of the victim mentality.

27:04

The victor, like you said, being able to think positive and not just smile because

27:09

you think that's what happiness is,

27:12

but like you smile to almost be infectious and contagious and have other people

27:18

reciprocate some of that back. So that's cool, man. Well, what would you say? Let's talk a little future pacing here.

27:26

What are maybe the top three lessons that you've learned so far at this point in the journey?

27:33

Or maybe some of like false beliefs that you had before, like some of the things

27:37

that were like, you just couldn't get rid of false beliefs, mindsets.

27:42

What are some new beliefs, new frames that you have?

27:46

And what would you want someone to know who's

27:48

right where you were that's listening to

27:51

this right now or how about this let's think

27:54

of travis day one starting 40

27:57

pounds plus what are three lessons that you

28:00

want travis to know right now who's starting out first you you always have to

28:06

trust the process you have to be able to go in and trust that the process is

28:12

going to work that you have to allow yourself to to engage into the process

28:18

and trust that it's going, and and when you're going into that one thing that i would say is part of something

28:26

that you have to do when you're getting into it is you can't be timid you have to commit.

28:33

You with that process so not only do you have to trust that process but you

28:36

have to commit to it and you have to be in that mentality that that mindset

28:40

to say all right this is what i want and,

28:44

whatever your why is but when you're going into it you have to commit and trust

28:49

that that process is because that that is the only way that that is going to

28:53

got it and what because if you're timid with it it's just you know you're always

28:59

going to hesitate yeah and don't give yourself a plan b,

29:03

Your plan A is like, this is my, this is what I have.

29:08

This is my plan A. I don't have a plan B.

29:12

I'm going to burn all my ships because there's no getting out of it. I love that, dude.

29:18

I love that. Burn the boats, burn the ships. That's one of my favorite quotes

29:22

of like all time that you just said right there.

29:25

So no plan B, man. This is it.

29:28

That's great. Right. So, I mean, what are some of those false beliefs,

29:32

man, that were up there in the head before that maybe you had or maybe some

29:37

new beliefs or mindsets that you now have?

29:40

Well, some of the false beliefs, the big one is that I can do this on my own.

29:46

I can, you know, I absolutely, you know, everything that there is,

29:51

I've gone down a path of, you know, I've done bodybuilding and I've been to

29:56

the gym. am. I know what I need to do. That might be so, and that might be right for anybody, but whether you're at

30:06

my level, professional level,

30:09

wherever you're at, there are people that are always, you need to surround yourself

30:15

with those people, right? The team, you need to surround yourself with support because even your professionals

30:23

that are in any career, They always have somebody that's helping guide them

30:28

down there or they have the advisor,

30:30

they have the trainer, they have the, you know, somebody that's always there.

30:33

So the disbelief was that I could do this on my own.

30:36

And that's just not, I'm the one that has to do the work.

30:40

But I also have to put a supporting cast around me to say that in these bad

30:45

times, I'm still going to have a supporting group to say, all right,

30:50

you know, I'm, I'm busting my tail.

30:53

I'm doing this, and this group behind you, whether that support is positive

30:58

or sometimes you feel like it's negative, their supporters are going to tell you how it is.

31:03

Those true supporters are going to say, you're messing up.

31:05

You're not doing the right thing. You're not doing what you need to do to get to the next level.

31:11

But they understand your goals. They understand what it is that you're trying

31:15

to achieve. So that's like the supporting cast.

31:18

That's your support team. Your support team is not always going to tell you

31:21

sometimes what you want to hear.

31:26

You know but they're going to tell you what what you need to hear 100 i

31:29

like that this belief is doing this

31:32

on my own i love that like you said the supporting

31:36

cast a coach a mentor a guide

31:38

even other people around you i think a lot of times people

31:41

who start this journey travis you tell me you agree

31:45

with this but are sometimes even afraid to share

31:49

with others that they're starting such a processor journey

31:52

because they've tried it so many times before they're almost

31:55

afraid to tell everybody because the fear

31:58

of failure right they're like you know if i tell somebody

32:01

else i'm starting the weight loss journey again they're probably

32:05

gonna be like okay yeah all right travis sure buddy like you know in in truth

32:09

be told there's probably a lot of internal self-doubt as well of you even telling

32:14

yourself that like here we go again on this journey and your own internal thoughts

32:19

of like okay yeah right travis like been down this road before so almost just.

32:24

Turning over to someone else like

32:28

like you said you still got to do the work and it's not always easy which i'd

32:32

love to like kind of segue into that in just a second here but like you're doing

32:36

all the work but let me outsource some of the decision making to someone else

32:40

so that all i have to do is execute and not necessarily think through all the decisions

32:45

right yeah well what do you think let's talk about gets tough right i mean 40 pounds down,

32:52

you know we're climbing mount everest here we're halfway

32:55

up it's getting hard right we're starting to

32:58

the air is thin up here right it's harder and

33:01

harder we look back we're like man i've come a long way but you look up and

33:04

you're like i still got a lot a lot to you know a lot ahead of me a long way

33:08

to go what what keeps you going when you get to those spots and and talk about

33:14

some of those hard times because i think other people need to hear that yeah

33:17

the biggest thing is and it's it's,

33:20

way easier set for the dawn is is staying positive

33:24

just i don't know how much more to say you just have to stay positive through

33:29

the process there's a there's a lot more i i would say there's i'm not going

33:35

to say negative days but there's a lot more hard days than there are going to

33:38

be soft days with it just because,

33:42

you're going to have to go through those hard times in order to make yourself

33:46

better. People that are in.

33:50

In it to make themselves better they're not sitting back

33:53

on the couch they're not sitting down you know

33:55

not doing anything they're not just you know

33:58

hanging out you know all the time not saying

34:01

that people can't do that but that you can't base your

34:04

life around doing that and and that's you know

34:07

that's where some of that negativity to me

34:10

the way i view that's where it come in like positivity to me

34:13

is more of like getting out doing the work and and

34:17

making it happen like in your head you're going to tell yourself like

34:20

i need to do a b and c today and write those out

34:23

write down what it is that you need to do give yourself

34:26

a checklist make it easier for yourself you know

34:28

take take some of that that thought out of it and and

34:32

write write the things down that you need to get them because you

34:35

need to allow yourself to open up your brain to get the.

34:38

Work done you know you don't want to have the chaos of what

34:41

do i need to do next you already have it because now your

34:44

mind is going to be open to say all right now i need to

34:47

do the work and and just staying positive with that

34:50

because the more that you can forge forward is it's

34:54

going to help that positivity right and and with

34:58

that positivity can just be as infectious as negativity and

35:01

people will see that you know because and i've noticed

35:04

that too like when i'm going around it's a lot more people will smile

35:07

you know instead of just like gums you

35:10

know into a room it's more of a reading say

35:14

hi you know people are more cheerful on you

35:17

so it can be just as infectious as negativity so staying positive is is huge

35:23

yeah that optimism that you carry because i mean there's going to be weeks travis

35:30

and we've had several of those where it's like you know the weight in inches are dropping.

35:35

Awesome. We're, we're, you know, checking the boxes, doing all the things that we're supposed to do.

35:41

Then there's those weeks where, dude, I'm doing everything I'm supposed to do,

35:45

but like wheats may be stuck or not budging. Right.

35:48

And that's where you have to go back to that internal motivation.

35:51

Like you just said, the optimism of like having the faith and believing of trusting

35:56

the process and committing to the process and just knowing like.

36:00

I think some of you out there might have heard or have heard of Alex Hermosi

36:04

before, but he actually has a quote and I'm going to botch it here,

36:08

but it's like, I can't fail if I don't quit.

36:12

And ultimately, that's it. That's the only real failure is quitting.

36:17

And so it's like, cool, I'm just head down, check the boxes,

36:22

do what I'm supposed to do, have the positivity, commit to the process and know

36:27

that optimistically, all right, boom, I'm going to have breakthrough.

36:31

Then all of a sudden you're like, cool, I'm on the other side of it. Oh, man, that was tough.

36:35

I don't know what happened, but all right, cool. I broke through to the next

36:38

phase or the next plateau. And this journey is, I can compare it a lot to going on a long hike.

36:47

When you're going on a longer hike, Val, my wife, and I have done a few 14ers

36:52

where you have false summits, right?

36:55

You're hiking and then you hit a false summit and you're like,

36:58

Like, all right, well, there's still that journey that I've got to go.

37:01

But you're thinking like, all right, the relief is going to be there.

37:05

You're there, but you're not there. So you're on to the next.

37:09

So it's kind of this comparison that I have with hiking.

37:13

That's a great analogy because you look up and you see it. You're like,

37:17

all right, there's the top. And you get there. You're like, nope, that's not the top.

37:24

Well, what, what tools, tips or resources of ours have you maybe retooled,

37:30

tweaked or, or made some of your own from?

37:33

I would say, again, going back to the accountability form, I'm going to go back

37:39

to that because I just love the accountability. For me, I've actually incorporated that into my job.

37:44

I actually use that. Yeah. I use that as part of my job because accountability,

37:49

we can use it across the board, right? So I've just revamped it to reuse that within my work structure.

37:56

On a it's a bi-weekly basis for the teams that i've worked with out on my on

38:01

my projects for the accountability in different situations to make sure that

38:05

they're getting done with what these teams need to get done with so and it's

38:09

actually works very well in in my monthly meetings,

38:13

so on some of these i can actually use use that again i mean they're to me i

38:18

i think that's the the greatest tool ever that that is cool man so you're out there in the workforce.

38:26

Tweaking and retooling the accountability form for you know some of your job

38:30

site employees that are kicking back like what i do what went well what didn't

38:36

go so well first step next step all that stuff huh so yeah and you can use it

38:42

in all all facets you really can yeah how cool how.

38:47

But that would be the biggest methodology tool that I use outside,

38:52

you know, because most of the tools and methods that I do use, I use on a daily basis.

38:59

So already I incorporate them.

39:02

On a daily basis, I would say. So I would say most of the, you know,

39:06

I utilize the recipes that you have as well.

39:10

Okay, cool. So that's, there's some really good stuff that you have out there.

39:13

That's, and they're amazing, especially if you can't decide like,

39:17

what am I going to have? Well, I'm just going to look it up,

39:19

you know? Yeah. I love that.

39:21

I've got to thank my wife Renee for that, man. And I'm lucky enough to,

39:25

you know, have her as my personal chef, if you will. So, and she knows how to

39:30

make them taste amazing and yet still be calorie and macro friendly. So that's awesome.

39:37

You know, and, and, and to add to that, you know, I just want people to understand

39:41

as well that you don't have to sacrifice the, you know, when you're starting

39:47

to go on a journey, a lot of people think, you know, I'm going to have to eat chicken and rice.

39:51

I'm going to have to eat, you know, whatever it is, these bland foods.

39:55

And that's just not the case. you know i think more people are going to realize

39:59

that maybe they're not even eating enough. And you know they think that they have to really cut

40:05

back on the food they've got to work out more cut back on food and you know

40:09

they might even realize like i can't fit in all the food yeah totally so i just

40:15

volume the volume of food when it's mainly like low processed

40:21

whole foods is pretty overwhelming for most people you know so cool dude well,

40:29

what's next man like what's what's kind of the long-term vision the big goal

40:33

that the big scary hairy goal that's out there for you that you're aiming for

40:37

my big goal i'm putting it out there this is kind of my uh it's uh my five-year

40:44

plan i know we talked about it i want to be,

40:47

at one of the top 40 in my age division at the crossfit games dude that's freaking

40:53

awesome that like that's awesome i love that you put it out there because you

40:58

know what that's what makes you chase that goal man it's like light in the fire

41:03

you heard it here first folks.

41:06

Five-year plan the top 40 of your age division for crossfit so i love that brother

41:13

well Well, dude, we're going to be here for you, rooting you on the whole time.

41:18

We've got to get you in tip-top shape so that we can make that happen.

41:22

And I hope to be there rooting you on when that day comes as well.

41:27

Anything that you want to add? Any other questions that you got for me?

41:30

Anything else you want to add before we wrap things up, Travis?

41:32

I just want to add, if this hits the video, I am wearing a shirt that I was not able to wear.

41:38

It's cost me games. So I am wearing the shirt.

41:41

It fits. and it's it's baggy that's

41:46

cool so the shirt the shirt you have on right now was

41:49

the one you said you bought at the crossfit games last year

41:52

that you couldn't fit into is that right this is

41:56

the one i bought in 2022 okay and i

41:58

was gonna wear it to the 2023 crossfit games i

42:01

brought it with i got to the hotel not even thinking

42:04

i was like well i'm just gonna wear it right along with

42:07

the games and i put it on i was in

42:10

the hotel i was like it doesn't even fit whoa and

42:13

i was like i was like i talk about

42:17

a bad feeling yeah talk about a feeling where

42:20

you're like something has to change yeah something has

42:23

to you know and especially you're going into this area

42:26

this arena where everybody around you is going to be you know this this really

42:32

good shape but you know i didn't let it didn't let it get me down it was still

42:36

like i've got to be able to because at that time that's when we're really starting

42:40

to get get going and we're just kind of getting started and i was like.

42:45

These are eye-opening things that I need to pay attention to where I don't want

42:51

to go back there. I don't want to feel that way again.

42:55

And it's like, okay, well, how do I make these everyday changes?

42:58

That's awesome. But yeah, anyway. You're in the shirt that you bought in 2022.

43:05

2023, tried it on, didn't fit. Now you're wearing it and it's even a little

43:10

bit, there's some room in there for you, right? Yep.

43:13

Yep. My goal is, because this is an extrovert, my goal is by the 2024 game,

43:18

I'm going to go down there. I'm going to be sitting on the floor.

43:23

Love it. Love it, brother. Well, listen, man, I appreciate you taking the time

43:28

to jump on here, talk about your journey, about some of the mental struggles, some of the depression,

43:34

the victim mindset, talk through some of the frameworks like the accountability

43:37

form, the check-in call and the app, as well as some of the tools and resources

43:42

that you've kind of tweaked on your own, like you said, with the accountability form itself.

43:46

So thank you, dude, for hopping on here with us. We're 40 pounds down.

43:50

We're halfway up that mountain. We're going to keep going and we'll probably

43:54

schedule another one of these once we hit that goal.

43:57

So we can kind of circle back and look at it. How's that sound?

44:00

Awesome. Sounds great. Well, I just got got to say thank you to,

44:03

or, or, you know, get me to where I'm at right now.

44:06

And, you know, I, I put in the work, but you know, you're the supporting cast,

44:10

you know, you're part of that supporting cast and it's been a tremendous, tremendous help.

44:16

Awesome. Well, it's my pleasure, bro. Especially when you're putting in the

44:20

work that you do, it's a lot easier to work with a client who's putting in the

44:24

work that you're putting in right now, brother. So thank you for doing that. Well, it's been awesome, man.

44:29

And have a killer day. And I'm sure we'll catch up later this week.

44:32

And don't forget to set your submit ability form on time. I will.

44:38

I appreciate it. Thank you. Hey guys, this is Adam, head coach at Copper State Fit.

44:45

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44:49

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45:20

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45:24

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