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True Transformation Podcast

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Building a Superior Body: Simplifying Health and Fitness

Welcome back to the True Transformation Podcast! My name is Josiah Novak, owner and founder of thetruetransformation.com. If this is your first time here, welcome! We help high achievers master their bodies and, in the process, master their mental and spiritual health with a simple, streamlined process we call the 3M System. This system, surrounded by accountability, coaching, and community, is an unstoppable force for guys who want to take their power back, build their confidence, and ultimately look, feel, and perform their best.

I've been doing this for the better part of 20 years. I became a personal trainer in 2004 and have worked with thousands of guys through low-cost programs, high-level coaching programs, in-person events, and hands-on personal training. Today, I want to share some of the important lessons I've learned from helping others and from my own journey. I was 65 pounds overweight at one point, lost it all, gained it back multiple times, and have finally stayed healthy for the better part of the past 15 years.

Building a Superior Body

What does building a superior body even mean? To me, it means not just being physically healthy but also being mentally healthy. It's hard to have one without the other. We need an easy system because a lot of us, especially those who went through trauma early on, seek out hard stuff. We don't believe that things are supposed to be easy. We think, "If I want anything good in life, I have to go through hell." While there will be hard times, it's okay to accept that fitness can be easy. With the right system, fitness can be simple. There will be hard moments, but a good system makes things easier overall.

The 3M System: Movement, Muscle, Meals

Let's start with the simple stuff: our daily system or checklist. I love checklists. They are vital, and they help people run their lives effectively. Our checklist is called the 3M System: Movement, Muscle, and Meals. These are the three things you need to dial in to transform your body.

1. Movement: Many people are sedentary, which is terrible for both physical health and mental well-being. If you're attached to a desk all day, you need to move more. Go for walks, get outside, get some sunlight and fresh air. Movement burns more calories and helps clear your mind, making you feel more in control of your day.
2. Muscle: This is where we build our physique and strengthen our joints, tendons, ligaments, and muscle tissue. Everyone wants to look good, and resistance training is the fastest way to improve your appearance. This could be bodyweight exercises, bands, TRX, dumbbells, or a full gym setup. Most of our clients train three to four days a week with workouts that fit into their busy schedules.
3. Meals: Nutrition is where most people get complicated, but it doesn't have to be. Focus on total calories and protein intake. Get these two things right, and you'll be 99% of the way there. You might need to learn how to track calories and master macros, but these lessons can be learned quickly and applied to your daily life.

Surround Yourself with Support

It's not enough to just work out, walk, and hit your calories without addressing your mental health. Surround yourself with people who want to see you succeed. Lean on them for direction, support, and accountability. Being part of a supportive community is crucial. Isolation leads to poor decision-making and mental health struggles.

The Importance of a System and Community

You need a system that simplifies fitness and makes it sustainable. But it's also essential to have a community and accountability. Even elite athletes have a team of people supporting them. You need to find your team, whether it's a gym community, a coach, or an online group. Don't isolate yourself. Get help and be around people who are on a similar path.

Invest in Yourself

Investing in yourself is crucial. Don't just buy workout plans. Make sure you have a mental game plan, a spiritual routine, and a holistic approach to health. Combine good nutrition, exercise, and mental and spiritual practices to build a superior body.

Mastering Your Body

The easy way to master your body is to aim for 80-90% consistency, not perfection. This approach is sustainable and allows for flexibility. The hard way is giving up and starting over repeatedly. Consistency is key to long-term success.

Next Steps

If you're looking for a starting point, check out our 3M Action Plan. It's free and provides checklists to get you started on your fitness journey. If you're ready for more support, consider joining our program. We help you master your physical, mental, and spiritual health with a holistic approach.

Conclusion

I hope this podcast has given you a different perspective on fitness and how to approach your overall game plan. If you enjoyed it, like the video or subscribe to the podcast. Let me know in the comments what you agree or disagree with and what topics you want to hear next.

Remember, life moves fast. Make it count. Talk to you next time. Peace.