495：从此开始：你的健身入门指南

比如，你希望说些什么？

Like, what do you want to say?

心怀遗憾会非常痛苦。

It will be very painful to have regrets.

嗯。

Mhmm.

心怀遗憾会非常痛苦。

It 'll be very painful to have regrets.

所以我们接下来要做的是，帮你打磨出一个故事，对吧？

And so what we're going to do is help, dial in a story, right?

因为信息只是告知，而故事才能让人信服——信息告诉你该做什么，故事则让你真心愿意去做。

Because information tells and stories will sell means information will tell you what to do and stories are going to sell you on what to do.

你需要通过描绘一个极具吸引力的未来图景，来说服未来的自己。

You need to sell yourself on yourself in the future by creating a very compelling vision of what it looks like to be you in ten years.

所以，特蕾莎，当你想象自己十年后的人生故事和叙事时，你的愿景是什么？

So, Tricia, what is your vision when you think about a story, a narrative for your life in ten years?

我的意思是，这关系到我的孩子们将来能带着他们的孩子一起。

Mean, it goes back to my kids being able to have them bring their kids.

所以作为祖母，到那时，我能向他们讲述自己所取得的成就，我认为这最重要——我希望他们为我感到骄傲。

So as a grandma, maybe at that point, telling about what I was able to accomplish, I think is my biggest thing is I want them to be proud of me.

但这并不意味着我们必须拥有巨额财富，住在游艇上，当然那些都是很棒的事。

And it doesn't mean that we have to have all this money and live on a yacht and be able like, sure, that's all great things.

但对我来说，最重要的是爱，这始终是核心。

But my biggest thing is I want and it goes back to the love.

我注意到这里反复出现的主题了。

I'm seeing the reoccurring like, the theme here.

但真正让我感动的是，我坐在孙子孙女们和儿子们中间，想到他们为我感到骄傲时，我可能会泪流满面。

But it definitely is me sitting there with my grandkids and my my boys talking about how proud I'm gonna get emotional.

他们为我感到骄傲。

How proud they are of me.

这对你来说意味着什么？

And what does it mean to you?

他们在说什么？

What are they saying?

我想，老实说，这就是我在这里做这一切的原因。

I think, you know, that's honestly why I do what I do here.

烧，我经历过，

Burn, I've had,

你听我说。

you Listen to me.

他们对你说了什么？

What are they saying to you?

他们

They

闭上眼睛。

What close your eyes.

他们对你说了什么？

What are they saying to you?

妈妈，谢谢你为了？

Mom mom, thank you for?

成为良好的榜样，向我们展示努力工作的样子，照顾好自己，并始终做正确的事。

Being a good role model and showing us what hard work looks like and taking care of yourself and always doing the right thing.

所有这些，都是为了不让生活变得过于复杂。

All of those things to not overcomplicate life.

我不希望他们认为，我的意思是，生活总是艰难的。

I don't want them to I mean, there's always gonna be life is hard.

我希望他们知道，你仍然可以应对具有挑战性的事情，找到属于自己的出路，甚至从中成为更好的人。

And I want them to know that you can still can still tackle challenging things and make your make it your way out of it and even become a better person out of it.

所以，我认为对我来说最重要的是，让他们看到我曾经也经历过挣扎。

So I think that's the biggest thing for me is for them to see that I've I've struggled.

我不希望向他们隐瞒任何事，但我想让他们看到，我为了他们、也为了自己，付出了巨大的努力去提升自己。

I don't want to hide things from them, but I want them to see that I worked so hard on myself for them and for myself.

最终，是为了成为我所能达到的最好的自己，持续成长，永不停止学习，这样他们长大后看着我，也能明白，当他们自己经历困难时，也能拥有同样的觉悟。

Ultimately, it's for me to be the best version of me that I can be and to continue to grow and to never stop learning So that way, they look at me, and they can see that when they're older, and they have that awareness as well because they're going through hard things as they get.

你们刚才看到发生什么了吗？

Did you guys just see what happened right there?

你看到这个互动了吗？

Did you see this interaction?

顺便说一下，我和特里西亚这次是临时安排的。

By the way, this is unplanned with me and Tricia.

这惊喜来得猝不及防。

The fun not know this was coming.

对吧？

Right?

我知道这事肯定会发生，我非得逗到她哭不可。

I know that was gonna happen, and I wasn't gonna stop until I got tears.

为什么？

Why?

因为我是个超棒的教练，我懂心理学，我知道思想驱动行为。

Because I'm one hell of a trainer, and I understand psychology, and I understand that the mind moves the body.

情绪导致退步。

Emotion creates demotion.

如果我没有让她在情感上产生共鸣，并在那个时刻打上情感的烙印——以泪水为标志，我现在知道，我触动了她的核心利益。

And if I did not get her to connect emotionally and put a signature of emotion on that moment, which is marked by tears, I now know that I hit her pocket.

我刚才和特里西亚进行的这番对话，仅用十五分钟，就将她对健身的坚持提升了大约8%。

What I just did with Tricia right there is in a fifteen minute conversation, I took her adherence to her fitness game up about another 8%.

现在，这种情感烙印将日复一日地累积，这场对话在未来多年都将持续产生成果，因为她有了顿悟。

And now that emotional signature is gonna compound day over day over day, and this conversation is going to be fruitful years to come because she had a realization.

是的。

Oh, yes.

我一直以来都大致知道是什么在激励我，但那个层次，哦，那才是关键所在。

I always kinda knew what I was motivated by, but that, oh, that tier, that's the one thing.

这就是我在我们的专注会议中所称的，每个人都会谈到的，我在Burn Boot Camp称之为‘触发点’的东西。

That is what I call and when we sit in our focus meetings, everybody, that's what I call the hot button at Burn Boot Camp.

我们坐下来，让你把健身与爱的获得或失去联系起来。

We sit down and we get you to associate your fitness with a gain or loss of love.

搞定。

Boom.

我让她流眼泪了。

I got a tear.

现在我们可以取得一些成果了。

Now we can make some results.

这才是基础。

That's the foundation.

对于任何刚开始健身的新手来说，这就是蓝图的起点。

And to any beginner starting fitness, this is the beginning of the blueprint.

注意，我们甚至还没谈到锻炼呢。

And notice, we did not even talk about exercise yet.

明白吗？

Okay?

在拥有蓝图之前，你不会开始盖房子。

You don't start building the house until you have the blueprint.

你们大多数人没有蓝图。

Most of you don't have a blueprint.

你们大多数人没有故事。

Most of you don't have a story.

你们大多数人没有叙事框架。

Most of you don't have a narrative.

所以接下来我们要这么做。

So here's what we're gonna do.

大家可以自由地这样做。

And feel free to do this.

我们重点关注特里西亚，因为我想看到她的反应，你们待会儿要闭上眼睛。

And let's lock in on Tricia on this because I wanna see pee I want and you're gonna close your eyes during this.

我们重点关注特里西亚，因为我想让你们真正看到她如何保持平静、如何呼吸。

And I wanna lock in on Tricia because, I want you guys to really just see her calm and her breathing through this.

整个过程中你们都要保持呼吸，忘记自己正在听播客。

You're gonna breathe through this the whole time and just forget that you're on a podcast.

明白吗？

Okay?

我希望你们深入自己的内心，认真聆听我的话。

And I want you I want you to go deep in your mind, and I want you to really just listen to my words.

我会轻声细语，非常温和地引导你们，帮助你们引发一些思绪。

I'll be I'll be very soft spoken, and I'll be very, I'll be very, just, prompting to you so that you can get some thoughts.

我会先解释我要做什么，然后请你们所有人闭上眼睛。

And what I'm gonna I'll explain what I'm gonna do first, and then I'll ask you all to close your eyes.

我也希望你们在家时能一起参与。

And, you know, I'd ask you to join at home too.

如果你正在开车，请不要做这个。

If you're driving, please do not do this.

但如果你在家，我在解释完我要做什么之后，邀请你现在就闭上眼睛，我们一起进行这个练习。

But if you're at home, I invite you right now to close your eyes, after I explain what I'm gonna do, and we're gonna go through this exercise together.

我会帮助你构建这个叙事，让你能坚持你来听这个播客的初衷——你的健康与健身之旅。

And I'm gonna help you develop the narrative so that you can adhere to what you're what you really came to this podcast for, which was your health and your fitness journey.

好了吗？

Okay?

这个练习叫做理想的一天。

So this is called the ideal day exercise.

我在2017年出版的第一本书《停止重来》中写过这个练习，它已经帮助了成千上万，甚至数十万人找到他们的初心，或者我所说的‘北极星’——你生命中的那道指引之光。

I wrote about this in stop starting over, my very first book, that, I published back in 2017, And it's helped thousands, if not hundreds of thousands of people, get to their why or to their what I call the North Star, the shining light in your life, the guiding light.

好的。

Okay.

我们要做的是，我会问你一系列问题，你只需在心里默默回答，然后构建一个故事、一幅画面、一个景象。

What we're gonna do is I am basically going to ask you a set of questions, and you're gonna answer these questions silently in your head, and you're going to develop a story, a picture, an image.

我希望你能在脑海中真正地想象出我所说的场景，尽可能清晰地想象出来，好吗？

I want you, like, literally in your mind to, like, envision what I'm talking about, okay, as best as you can.

好了。

Alright.

请大家现在闭上眼睛。

So everybody go ahead and close your eyes.

深吸一口气，然后缓缓呼出。

I want you to take a big deep breath in and then your deep breath out.

把所有对这件事的焦虑都呼出去，可以快速重复几次。

Just exhale any anxiety that you have about this, and maybe do that just a couple times real quick.

让肩膀放松下来。

Let your shoulders relax.

现在，想象一下你自己。

Now I want you to picture yourself.

想象十年后的你自己。

I want you to picture yourself ten years from today.

想象十年后你身边的人是谁。

I want you to picture who you're with ten years from today.

你当时的心情是怎样的？

What mood are you in?

保持这种感觉。

Stay in it.

好的。

Okay.

你现在是什么心情？

What mood are you in?

你现在在哪里？

Where are you at?

你在做什么？

What are you doing?

你在室内还是在室外？

Are you inside or are you outside?

你感受到阳光照在脸上了吗？

Do you feel the sunlight on your face?

还是感受到黑暗带来的放松？

Or do you feel the relaxation from darkness?

你看到了什么？

What do you see?

你戴墨镜看东西吗？

Are you seeing through sunglasses?

你听到了什么？

What do you hear?

谁最爱你？

Who loves you the most?

他们对你来说意味着什么？

What do they mean to you?

如果你必须重复过同一天，每一天都完全相同。

If you were to live one day over and over and you had to repeat every day, every day had to be the exact same.

你现在身处这样的环境，和这些人在一起，处于这个场景中。

You now have this setting, you're with these people, you're in this environment.

这可能是你的家，可能是度假，可能是庆祝活动，也可能是对你而言非常独特的情景。

It might be your house, it might be a vacation, it might be a celebration, it might be something that's very unique to you.

那么，你们一大早会一起做些什么呢？

Now, what would you guys do together first thing in the morning?

你会几点起床？

What time would you get up?

你刚醒来时会做什么？

What do you do when you first wake up?

谁亲谁？

Who kisses who?

你们会一起锻炼吗？

Do you work out together?

你们会送孩子去上学吗？

Do you take your kids to school?

你的孩子在上学吗？

Are your kids in school?

他们在上大学吗？

Are they in college?

这让你有什么感觉？

How does that make you feel?

午餐吃什么？

What's for lunch?

你和家人、朋友、身边的人、你爱的人吃午餐时聊些什么？

What do you talk about at lunch with your family, with your friends, with the people that you're with, your loved ones?

你们在讨论什么？

What are you discussing?

在这样的讨论之后，你有什么成就感？

What feelings do you have of accomplishment after this discussion?

这种感觉有多好？

How good does that feel?

哦，把这一点记下来。

Oh, lock that in.

这种感觉有多好？

How good does that feel?

下午你打算做什么？

What are you going to do mid afternoon?

家人最喜欢做什么？

What's the family love to do?

你的爱好是什么？

What are your hobbies?

你们都去哪儿？

Where do you guys go?

你们是旅行爱好者吗？

Are you travelers?

你们是宅家型的人吗？

Are you homebodies?

到了晚上，你们会一起吃晚饭吗？

And then in the evening, are you eating dinner together?

你们吃些什么？

What are you eating?

谁来做晚饭？

Who's making dinner?

到目前为止，你的孩子们知道如何健康饮食吗？

Do your kids know how to eat healthy at this point?

睡前，你们的例行程序是什么？

And before bed, what's your routine?

睡前的你是什么样子？

Who are you before bed?

你是那个充满爱意的妻子或丈夫，还是晚上跑马拉松的人？

Are you the loving wife or husband, Or are you the marathon runner in the evenings?

现在睁开眼睛。

Now open your eyes.

你感觉怎么样？

How do you feel?

很好。

Great.

跟我们说说你刚才的经历。

Talk to us about what you just experienced.

你想让我告诉你这段旅程的开始吗？

You want me to tell you the Start

从最开始说起。

at the very beginning.

我所经历的这段旅程？

Journey that I was on?

我想提醒一下，我们正在试图建立一个叙事。

Want so reminder, we're trying to establish a narrative.

我们正在试图构建一个故事。

We're trying to establish a story.

我刚才为你做的，是给了你一系列提示，这些提示会在你的脑海中唤起许多场景、画面和各种东西。

What I just did for you right there is I gave you a bunch of prompts that are gonna put a bunch of these scenes and these visions and all these things in your head.

我不知道你们每个人在想什么。

I have no idea what you guys are thinking.

我只知道，当我问自己这些问题时，我心中会浮现某种画面。

I just know that when I ask myself those questions, I have a certain vision.

而所有这些愿景的顶点，如果我不断提出足够多的问题，并将它们融入日复一日的生活中——比如，如果你必须醒来，一遍又一遍地重复同一天。

And that the culmination of all those visions, if I start asking enough questions and I put it into a day over day, like if you had to wake up and repeat the same day over and over and over.

那会是什么样子？

What would that look like?

你只会选择那些对你来说最有回报、最有价值、能带给你最多能量的事情。

Well, you're only going to select the things that are most rewarding and valuable to you that give you the most energy.

因此，通过这个练习，你自然不会选择那些你不喜欢的事情，因为你必须每天重复做它们。

And so you by nature of that exercise, you're going to not pick stuff that you don't like doing because you have to do it every day over and over and over.

所以，我现在想听你说说：你的故事是什么？

And so what I wanna hear from you now is what's your story?

你的叙事是什么？

What's your narrative?

它具体描绘出怎样的画面？

What does that, like, describe in vivid detail?

这种感觉是怎样的？

How does it feel?

你看到了什么？

What do you see?

你听到了什么？

What did you hear?

描述一下你的故事，然后我会判断一下，嘿，这个故事是你能说服自己的，这仅仅是一些告诉你信息的内容。

Like, describe your narrative, and then I'll kind of assess whether like, hey, that's a narrative that you can that's a story you can sell yourself on or and that's just kind of information that tells you.

说吧。

Go ahead.

十年后，我想象了自己。

So ten years from now, I've pictured myself.

我立刻出现在一片海滩上。

Immediately, I was on a beach.

阳光照在我身上。

The sun was hitting me.

我没有戴太阳镜。

I didn't have sunglasses on.

我和最爱我的人在一起，顺便说一下，我的孩子们也在我身边。

I was with the people who loved me the most, which was incidentally my kids were with me.

我和我妻子，我想你知道，我不确定我是不是该分析这个，但我觉得思考这一点很有趣，为什么是假期呢？

And I we I think, you know, I'm I'm not sure if I'm supposed to dissect this, but it was interesting for me to think about that and why vacation?

因为当你问更多问题时，我就在想，我为什么会在度假？

Because as you were asking more questions, was like, why am I on a vacation?

但我想，你知道，那正是我们能共度最多时光的时候。

But I think, you know, that's when we get to spend the most time together.

所以十年后，我的儿子们会大到我们可以一起在早晨活动。

So in ten years, my boys will be old enough for us to have movement together in the morning.

所以我想象我们醒来时，他们已经在Burn Boot Camp的儿童营锻炼了，他们非常喜欢那里。

So I do envision us waking they already work out at Burn Boot Camp at kids camp, so they they love that.

所以我完全想象着我们会一起锻炼。

So I am totally envision us doing workouts together.

然后一起吃午餐，只是在一起，做户外运动，这简直是我最喜爱的事情之一。

And from there, having lunch together and just being together, doing movement outside is, like, one of my all time favorite things.

如果可以的话，我宁愿一直住在户外，只要别太热，给我点水喝就行。

If I could just, like, live outside, I probably would if it, you know, wasn't too hot and just give me some hydration.

所以我们会在户外待在一起，享受时光，聊聊我们的目标。

So we would stay outside together and just be together and have a good time and talk about our goals.

到那时，情况会很疯狂，因为他们差不多都成年了，甚至可能快要当父母了。

And at that point, they'll it'll be crazy because they'll actually be, like, adults almost or, yeah, they will be with potentially almost having kids.

所以能和他们聊一聊未来，聊聊他们对自己生活的设想。

So having just all those conversations about the future and, you know, where they envision themselves.

如果从1到10打分，当你睁开眼睛，回想刚才那个叙述和画面时，你的感受如何？

And is that on a scale of one to 10, when you, open your eyes, how did you feel after experiencing that narrative that visualization in your head?

你现在身体上感觉怎么样？

How did you feel, like, physically right now?

它改变你的生理状态了吗？

Did it change your physiology?

它改变你的情绪了吗？

Did it change your mood?

你笑了吗？是不是感觉轻松或明亮了一点？

Did you smile did you did you have a little feel lighter or brighter?

我一开始进去的时候特别紧张。

I was super anxious going into it.

我不知道为什么。

I don't know why.

我也不知道怎么回事，但当你提到这个时，我就开始感到紧张不安。

I had, like, this over that's why when you said saying it, I was, like, I was getting, like, nervous energy.

所以我不得不跟自己说话。

So I had to, like, talk to myself.

然后当我真正去思考这件事时，它让我非常开心。

And then I as I was, you know, really thinking about it, it made me very happy.

我全身都感受到一种温暖，如果你继续说下去，我可能又会情绪激动，因为我会想到这一切真的可能发生。

Like, I had this, like, this warmth sensation all through my body, and I like, if you kept going, I probably would've gotten emotional again just thinking about how I could see all this actually taking place.

所以它让我非常开心。

So it made me very happy.

从生理学角度来看，我们刚才所做的就是将你的情绪与中枢神经系统连接起来。

So what we just did from a physiological standpoint is we connected your emotion to your central nervous system.

我们还激活了所谓的网状激活系统，抱歉，刚才说错了。

And we also fired up what's called your reticulator reticulating active excuse me.

网状激活系统，也就是你的RAS。

Reticular Activating System, your RAS.

你的RAS就像一架战斗机飞行员在与另一架战机对抗时，雷达锁定目标那样运作。

And your RAS is like a it like it's like, if you were in a fighter pilot jet and you're gonna fight another jet and you're gonna have that radar that's on him.

RAS是你的前额叶皮层中的机制，它能帮你屏蔽所有干扰，或成千上万同时发生的潜在干扰，专注于对你重要的事物。

The RAS is the mechanism of your prefrontal cortex that allows you to eliminate all distractions or the millions of possible distractions that we have going on at once and dial into what's important to you.

你聚焦了对你重要的东西，而你描述的那种温暖感就是其中之一。

And you dialed in what's important to you and that you described warmth.

这种温暖感，就是你的身体、你的中枢神经系统对情绪的反应。

That warmth, that's your body, that's your central nervous system reacting to the emotion.

现在，你刚才所做的，就是把这种感受从大脑和想法中提取了出来。

Now you did what you just did is you took it from brain and thought.

注意我是如何提出一堆关于感受、感觉、视觉和听觉的问题的，因为我正试图捕捉你的内心画面。

Notice how I asked a bunch of feeling questions, sensations, sight, sound, because I'm trying to get your image.

我试图激活你的RAS，让你真正聚焦并看到你想要的景象。

I'm trying to get your your RAS fired up so that you can actually zero in and see the image of what you want.

现在，特蕾莎，潜意识里会发生的是，你会开始吸引那些让你实现这一现实的事物，而你甚至不需要刻意去想，因为这已经深深烙印在你的身体里了。

Now what's going to happen just subconsciously, Tricia, is you're going to start attracting things that you that will make that reality happen in your life without you even thinking about it because it's ingrained into your body now.

你的中枢神经系统，我们的中枢神经系统，是一个复杂的系统。

Your central nervous system, our central nervous system is a system that is compounded.

在灵性领域，人们说中枢神经系统承载着我们之前所有人的言语与智慧。

It's said in spiritual realm that the central nervous system is what holds the words and wisdom of everyone before us.

中枢神经系统是所有古老智慧的储存库，我们有能力去触达它。

That the central nervous system is the store of all ancient wisdom and that we have the potential to tap into that.

因此，当我们能将一个想法转化为鸡皮疙瘩，或把一个心理想法转化为生理反应时。

And so when we can get a thought into chills or we can get a psychological thought into a physiological response.

现在，我们才真正开始产生实质性的改变。

Now we're talking about really moving the needle.

这就是标准。

That's the standard.

如果你没有这个策略，接下来会发生什么。

And if you don't have that strategy, here's what's going to happen.

你会在大约一周内变得非常有干劲。

You're going get really fired up for like a week.

你可能会坚持一个月，但当这段蜜月期和激情消退后，你就到了尽头。

You're gonna gain maybe maybe a month, and you're gonna get to the end of that when that honeymoon phase and that fire wears out.

对吧？

Right?

而想要练出六块腹肌的动力就消失了。

And the and the motivation for wanting that six pack is gone.

对吧？

Right?

现在你会直接回到原来的状态。

Now you're going to just go right back to where you were.

朋友们，我现在谈的是灵感。

Guys, what I'm talking about right now here is inspiration.

大多数人谈论的是动力。

Most people talk about motivation.

让我解释一下灵感和动力的区别。

Let me explain the difference between inspiration and motivation.

动力是短暂的。

Motivation is fleeting.

动力来来去去。

Motivation comes and goes.

我这一刻很有动力。

I'm motivated one moment.

下一刻我就没动力了。

I'm unmotivated the next moment.

我这一刻衣服是脏的。

I have dirty clothes one moment.

下一刻我就有干净的衣服了。

I have clean clothes the next moment.

比如，是的，我得穿干净衣服，所以我得找点动力。

Like, yeah, I've gotta wear clean clothes, so I've gotta get motivated.

你说得对。

And I got you're right.

我得把干净衣服找出来。

I've got to get the clean clothes.

我得去洗个澡。

I gotta, like, take the shower.

我弄脏了。

I get dirty.

我总不能不洗澡吧。

I can't just not shower.

但动力就像洗澡一样。

But motivation is very much like a bath.

你必须经常使用它。

You you have to use it often.

你需要不断把激励性的东西放在眼前，而灵感是长期的。

You need constantly to have motivational things in front of Inspiration is long term.

动机是短期的。

Motivation is short term.

灵感就是你的为什么。

Inspiration is is your why.

它是你理想的一天。

It is your, ideal day.

它就是我们正在谈论的这种叙事。

It is this narrative that we're talking about.

那就是你的灵感。

That's your inspiration.

我希望你能牢牢记住这一点。

I want you to lock this in.

明白吗？

K?

如果你需要，可以回放播客，反复做这个练习。

And if you need to rewind the podcast back and go do that exercise over and over.

好。

K.

去做吧。

Do it.

现在是最后一步，也许我们之后也可以这么做，特蕾莎，我想让你把这一点写下来。

Now last step, and I'll maybe we could do this too, Tricia, later, is I want you to take that and write it down.

把这一点记下来。

Take that.

写下来。

Write it down.

接下来是关键，各位。

And then here's the trick, people.

你要把它放在床头，每天晚上都要读一遍。

You're gonna put it by your bedside, and you are gonna read that son of a gun every single night.

为什么？

Why?

因为你容易忘记。

Because you forget.

因为你是个凡人。

Because you're a human.

任何事情的新鲜感都是真实存在的。

And honeymoon phases are real on anything.

如果你有任何新的动力，它都会消退。

If you have any net new motivation, you're gonna wear off.

所以如果你不用，就会失去它。

So if you don't use it, you're gonna lose it.

所以每天晚上都要读。

So every single night.

好吧？

Alright?

然后我们再开始讨论表现目标、营养、恢复和运动科学以及纠正性训练。

And then we can start talking about performance goals, and we can start talking about nutrition, and we can start talking about recovery and exercise science and corrective exercise.

你知道我说的是什么意思吧？

And you you know what you know what I mean?

我们中有太多人一开始就从那里开始。

Too many of us start there.

所以我们不会从那里开始。

So we're not gonna start there.

我们从这里开始是有原因的，因为这就是Burn Boot Camp的理念。

We started here for a reason because that's the Burn Boot Camp philosophy.

这是我的理念。

It's my philosophy.

它帮助了我一生。

It's what helped me in my life.

在我们进入下一个话题之前，我先简单说一下。

I'll just give my quick before we move to the next one.

听好了。

Like, listen.

我是在混乱中长大的。

I grew up in chaos.

我的家支离破碎。

My home was broken.

大家都清楚这一点。

Everybody knows that.

如果你还不知道，现在你知道了。

If you don't know, now you know.

说白了，那日子并不好过。

It's like, it wasn't pretty.

我父亲一直在进出监狱。

My father is in and out of jail.

他在我大部分人生里都在监狱里。

He's, in in prison jail most of my life.

你知道，我母亲抛弃了这个家。

And, you know, my mother abandoned the family.

就像个小孩子一样。

Was like this young kid.

他12岁的时候，你知道，独自一人，13、14、15岁都独自生活。

He's 12 years old, you know, on his own, 13, 14, 15 on his own.

我没有任何监管。

I had no supervision.

我那时候的孩子非常顽皮。

I had I had I had my child was wild.

我从幼儿园到四年级的那些年。

I spent like my years from when I was in kindergarten to fourth grade.

我妈妈有一天没告诉爸爸就带我去了亚利桑那州，我们收拾东西就走了，先去了密西西比，然后到亚利桑那，再到加利福尼亚，接着到华盛顿州，又回到加利福尼亚，再回到亚利桑那。

My mom took me to Arizona away from my dad without telling him just one day we picked up and left, went to Mississippi to Arizona to California to Washington State back to California back to Arizona.

我爸爸从密歇根一路开车回亚利桑那，趁我妈妈不知道的时候，把我塞进他的卡车，一路开回了密歇根。

My dad drove all the way from Michigan, back to Arizona, put me in his truck without my mom knowing and drove me all the way back to Michigan.

然后她也跟着搬回了密歇根。

And then she followed, moved back to Michigan.

他们重新住在一起，地址是pleasant大道84号。

They got back together in the household, 84 Pleasant Avenue.

这个纹身在我手腕上是反着的，提醒我当年的生活有多混乱、多颠倒。

It's tattooed backwards on my wrist to remind me how chaotic and backwards my life was.

但那种混乱和颠倒，那就是我所谓的负面叙事。

But that chaos in that backward, that's the that that's called I call that the negative narrative.

那就是我的负面叙事，用来承载我童年时的经历。

That's my negative narrative to be able to take that, experience that I had as a child.

对吧？

Right?

我所经历的那些，我觉得任何一个孩子都不该承受。

That that experience I don't think any child should have.

把那段负面经历利用起来，把它转化为我的动力。

That negative experience, harness that, flip it into my why.

所以现在我的故事是，我的孩子在零到十二岁期间经历的，那些才是我真正形成性格的岁月。

So now my story is is that my children going through, you know, zero to 12 years old, those were the real forming years for me.

对大多数人来说，最关键的形成期通常是十二到十六岁。

Those most times, it's like 12 to 16 for people.

五到十二岁才是我形成性格的时期。

Five to 12 was my forming years.

而我现在要给我的孩子们完全不同的叙事，完全不同的生活观。

And from I'm giving my kids a completely different narrative, a completely different outlook on life.

我绝不允许他们直面父亲打他们，或母亲抛弃他们的场景。

And I refuse to have them even, have to stare in the face of of their father hitting them or their mother leaving them.

因此，我要彻底反其道而行之。

And so I'm going to do such the radical opposite of that.

在这个过程中，我要对我的父母心怀感激、感恩、宽恕、爱、尊重、尊严和敬意，因为他们让我看清了什么不该做，因为他们把我带到这个世界，让我经历磨难，逼迫我成为今天的我——如果没有那段经历，我今天不可能站在这里和你对话。

And along the way, I'm gonna give gratitude and thanks and forgiveness and love and respect and dignity and admiration to my parents for showing me what not to do, for being for bringing me into this world and and putting me through the ringer and forcing me to become the man I am today because I would not be here today with you if it wasn't for that.

我为此心怀感激，也感激你给我这个机会，让我能向我的孩子们展示一种他们连做梦都想不到的生活，而你看到后会说：天啊，德文。

And I'm grateful for that, and I'm also grateful for you to give me the opportunity to show my kids a life that they can never dream of and that you would look at and you would say, holy shit, Devin.

你做到这一点，我为你感到无比自豪。

I'm so proud of you for doing that.

这就是我的动力。

That's my driver.

这就是我的孩子们将来坐在摇椅上会讲述的故事。

That's the narrative that my kids are gonna say in my rocking chairs.

他们会说：爸爸，我知道你的故事。

They're gonna say, dad, I know your story.

老兄，你真是个传奇。

Dude, you're a you are a legend.

你真的是个传奇。

Like, you are a legend.

就这样。

That's it.

顺便说一下，我只在乎在他们心中成为传奇。

And I only care about being a legend to them, by the way.

就是这样。

That's it.

我会变得情绪激动。

And I get emotional.

你看到了吗？

You see it?

是的。

Yeah.

我会想到这些事

I think about it

全都让我情绪激动

all making me emotional

只是看着你情绪激动。

just watching you get emotional.

我一直在想这件事，每次都会忍不住掉下一滴眼泪。

I think about it all the time, and I get this little I get this little tear to my eye.

所以，这就是这项运动，各位。

So this is the game, people.

我非常感谢你们留下来，积极互动、认真倾听，参与这个播客。因为其他几期节目都比较被动。

And, I appreciate you guys staying here and really being active and listening and and being an active participant in the podcast because other episodes have been a little bit passive.

你们只是在听，偶尔在背景里听听，这也很棒。

And you're kinda listening, and it's cool to, like, listen in the background.

不是在工作。

Not working.

得把水平提上去。

Gotta step the game up.

好吧。

Alright.

今天第二部分，我们现在需要理解锻炼、活动和专注训练。

Segment number two today is gonna be now we gotta understand exercise, activity, and focused training.

锻炼、活动和专项训练之间是有区别的。

There's differences between exercise, activity, focused training.

第一个问题，我们接下来为什么要去这里？

First question, why are we going here next?

因为获得动力最好的方式、最直接快速的方法就是：趴到地上做20个俯卧撑，去跑步，出去散步，做点什么，保持活跃——活动、锻炼、训练。

Well, because the best way to gain momentum, the most tangible quick way to gain momentum, drop down on the floor, do 20 push ups, run, get out for a walk, go do something, like be active, activity, exercise, training.

它们之间是有区别的。

There's differences.

我们会解释清楚。

We're gonna explain that.

但我非常支持，而且热爱所有类型的健身。

But I am a fan, and I love all fitness.

而这正是下一步，因为它能给你带来巨大的动力。

And, this is this is the next step because it gives you so much momentum.

特里莎，我想问你一个问题。

Tricia, my question for you.

你刚开始接触健身的时候是什么时候？

When you when you first got into fitness, when was it?

我是说，我有意识地开始健身，大概是八九年前吧。

I mean, I've so intentionally, it was, I guess, probably in eight, nine years ago.

八九年前。

Eight, nine years ago.

那大概就是你开始练Burn的时候吗？

Is that about about when you started Burn?

是的。

Yeah.

更早之前。

Before.

我的意思是，我从小就开始做运动。

Mean, I always did sports growing up.

好的。

Okay.

是的。

Yeah.

但你说，好吧。

But you said, okay.

你知道，我是个运动员。

You know, I'm an athlete.

我一直都在锻炼。

I've kind of been exercising.

我一直都在进行一些活动，但并没有真正进行过系统训练。

I've kind of been doing activity, but I haven't really been doing any training.

比如有意识的训练和学习。

Like, intentional training and, like, learning.

所以我考了CPT，就是想好好学习一下。

That's why I got my CPT because I wanted to, like, learn.

那你平时都会进行哪些活动？

So what types of activity would you do?

比如，你会做哪些锻炼和活动，嗯。

Like, what exercise and activity would you do that yeah.

让你感觉不错，但同时也觉得有点随意。

You felt good about, but you also felt kind of unplanned.

解释一下。

Explain.

你会不会去健身房，跳跳绳，做些卷腹，然后就说自己练过了，但实际上你并没有真正训练。

Would you, like, show up to the gym and do jump ropes and some curls and call call it a day and kind of you worked out, but you didn't really train.

我会说，是的。

I would say, yeah.

我经常去慢跑。

And I went for a lot of, like, jogs.

我觉得慢跑是我的主要活动，但它从来没改变过我的体型。

I think jogging was, like, my thing, and it never never, like, changed my body.

我一直都在慢跑，但我当时并不知道，其实我并没有把心率提升到应有的水平，那更多只是身体活动，而不是有意识的锻炼。

And I was like, I'm jogging all the time, but little did I know that I wasn't, you know, like, actually getting my heart rate up, and I was it was more just physical activity than actual intentional exercise.

所以我经常这么做。

So I did that quite a bit.

我会去健身房，搬一些哑铃，但其实并不知道自己在做什么，却以为自己知道。

And, I would show up to the gym and move around some weights not really knowing what I was doing, but thinking I knew what I was doing.

好的。

Okay.

不错。

Good.

所以你确实体验过活动、锻炼和训练之间的区别。

So and then you so you you have experienced the difference between activity, exercise, and training.

是的。

Yes.

好的。

Okay.

接下来我们要深入探讨这个话题，我们会特别关注训练。

So we're gonna dive into this, and we're gonna really we're gonna really focus on training.

但我认为很重要的是，我们必须弄清楚一件事。

But I think it's important that I think it's important that we get one thing straight.

首先，运动就是良药。

First of all, is that movement is medicine.

我喜欢所有形式的健身。

And I love all forms of fitness.

我是Burn Boot Camp的人。

I'm the Burn Boot Camp guy.

我明白。

I get it.

人们期望我像那样贬低其他品牌之类的。

People expect me to be, like, you know, putting down other brands or whatever.

CrossFit很棒。

CrossFit, great.

Orangetheory也很棒。

Orangetheory, great.

F45，很棒。

F forty five, great.

Barry's Boot Camp，很棒。

Barry's Boot Camp, great.

我非常尊重这些公司。

Respect those companies greatly.

私人教练很棒。

Personal trainer is great.

网红推荐，很棒。

Per influencers, great.

在线课程，很棒。

Online programs, great.

太棒了。

Awesome.

你知道为什么吗？

You know why?

因为说实话，各位，这个国家85%的人根本不会主动锻炼。

Because literally, you guys, 85% of people in this country don't don't actively work out.

他们不仅不训练。

Get they don't just not train.

他们甚至连运动都不做。

They don't even exercise.

嗯。

Mhmm.

他们连活动都不参与。

They don't even do activity.

他们什么也不做。

They do nothing.

他们什么都不干。

They don't do anything.

所以我认为，如果其他健身或健康专业人士贬低他人或他们的理念，这恰恰体现了品格；而在这里，你永远不会看到这种行为。

And so I think it is such a show of character if another fitness professional or health professional puts down somebody else or their philosophy, so you're never gonna get that from here.

这就是原因。

Is there here's why.

因为每个人都是独一无二的。

Because every single person is is as unique as uniquely possible.

从统计学上讲，你是四百亿分之一。

Like, are one in four hundred trillion statistically speaking.

天体物理学家会告诉你，你是四百亿分之一。

The astrophysicist will tell you that you are one in four hundred trillion.

这就是你成为特蕾莎的概率。

That's your chances of being Tricia.

这就是你成为德文的概率。

That's your chances of being Devin.

明白吗？

Okay?

这意味着你值得，首先一点。

Which means that you are worth it, number one.

第二，这意味着能够在这颗星球上存在的机会极其稀有。

And number two, this means that the opportunity to be on this planet is so rare.

我们就像带着这份稀有的礼物四处走动，却一生都让自己透过迷雾去看世界。

It's like we're gonna walk around with this rare gift, and we're we're gonna allow ourselves to kind of look through this fog our whole lives.

我们到了这样一个阶段，误把行动当作进步，因为我们做了体育锻炼和各种活动，但它们其实并不相同。

And we get to this point where like we were mistaking movement for progress because we're doing a physical activity and exercise and all these things, but like they're not the same.

它们并不相同。

They're not the same.

明白吗？

Okay?

Burn不仅仅是一次锻炼。

Burn isn't just a workout.

Burn是一个训练计划。

Burn is a training program.

好吗？

K?

这不是锻炼。

It's not exercise.

这不是活动。

It's not activity.

这是一个训练计划。

It's a training program.

接下来我要详细讲一讲。

And I'm gonna go into this.

明白吗？

Okay?

在那之前，我想问你一个问题，特里什，因为我对你在Burn Boot Camp初期的经历很感兴趣。

Before I do that, I'd like to ask you, Trish, one one question because, I'm interested at your journey at at the beginning of Burn Boot Camp.

你刚来Burn的时候，是想找训练，还是只是想，嗯。

When you came to Burn, were you just were you looking for training, or were you just looking for, like, hey.

我只是需要让我的锻炼有点新意。

I just need to, like, spice up my workouts.

那你最初的动力是什么？

Like, what was your motivation originally?

我的动力是我们有托儿服务。

My motivation was the fact that we have childcare.

我本来有个双人婴儿车，也会继续慢跑，但我就是需要一些独处的时间。

I'm not gonna I had a double stroller, I would continue my jogs, but, like, I just needed some time alone.

所以这正是我来Burn Boot Camp的原因，然后我就再也没有离开过。

And so that's honestly why I came to Burn Boot Camp, and then I never left.

好的。

Okay.

那我们先快速定义一下。

So let's do some definitions real quick.

明白吗？

Okay?

所以，活动。

So activity.

活动很棒。

Activity is great.

好吧？

Alright?

活动就是玩耍。

Activity is, play.

活动是在户外进行的运动。

Activity is movement that is in outdoors.

是匹克球。

It's pickleball.

是徒步旅行。

It's, hiking.

是去散步。

It's going on a walk.

就是，我不知道。

It's it's, I don't know.

我看到公园里的人在和孩子玩耍。

I see people in the park, you know, playing with their kids.

所有这些都属于活动。

All this is activity.

如果你在外面活动，你就明白了。

If you're outside and you're moving, you get it.

对吧？

Right?

这根本不是什么高深的科学。

This it's it's not rocket science.

锻炼是健身，但它是随意的、不拘一格的。

Exercise is working out, but it's unplanned, unhinged.

你走进戈尔德健身房，随便做些二头肌弯举。

You walk into Gold's Gym, and you kinda just do some bicep curls.

你跳跳绳。

You hit some jump ropes.

你环顾四周。

You look around.

你看到那些健身的人在做什么。

You see what the fit people are doing.

你可能会模仿他们做几项运动，然后就结束了。

You maybe do a couple things that they're doing, and you call it a day.

你会觉得，哦，这感觉挺不错的。

And you're like, oh, that feel pretty good.

我会再做一次。

Like, I'll do that again.

这很棒。

That was good.

这两件事都很棒。

These two things are great.

然后人们就想这么做。

Then people want to do this.

然后他们想说：嘿，我遇到瓶颈了。

Then they want to say, hey, I plateaued.

你遇到瓶颈是因为你没有进行训练。

Well, you plateaued because you're not training.

你只是在锻炼。

You are exercising.

明白吗？

Okay?

训练是有规律的。

So training, is is is regimented.

训练是有计划的。

Training is planned.

明白吗？

Okay?

我之前是这样，嘿。

I was as I was, hey.

让我给你讲个小故事，然后我再听你讲讲，你是如何从锻炼过渡到系统训练的，以及这个转变在你生活中真正开始成形的时刻。

Let me tell you a quick story, and then I'm I'm coming to you for your story on your on your transition from exercise into training and when that really started to, take shape in your life.

我是在16岁那年，从锻炼转向训练的。

My I went from exercise to training in when I was 16 years old.

我当时16岁，早就明白，如果我想在这世上活下去，就必须离开家乡，离开普莱森特街84号。

I was 16 years old, and I already knew that I needed to go out of my hometown and get out of 84 Pleasant if I was gonna survive this life.

于是我全身心投入了棒球。

And so I put everything to baseball.

我几乎整天都待在球场上。

I was on the field all the time.

我的教练们都被我烦透了。

My coaches were sick of me.

我只是不想回家。

I just didn't wanna go home.

他们说我是个不错的球员，16岁时就告诉我：‘DK，你已经有157磅了，伙计。’

And so they were telling me as I was a good player, they were telling me at 16 years old, DK, you are a 157, dude.

你的快速球不错，但如果你不增重20磅，是不可能进入一级联盟的。

You have a good fastball, but unless you gain 20 pounds, you're not gonna go division one.

而且，人们，我那时候没钱，这一点你大概也能想象。

And people, I did not have any money as you probably can, make the assumption.

所以，奖学金是我唯一的出路。

So a scholarship was the only way.

没有别的办法了。

There was no other way.

于是我只好去打工。

And so I had to go work.

那是我唯一的希望。

I that was my only shot.

这就是我的计划。

It was the plan a.

明白吗？

Okay?

于是，我走进了健身房，见到了我的橄榄球教练马特·米勒。

And so, I walked into my weight room, and I met my football coach, Matt Miller.

他身高大约六英尺五英寸，就像一块砖头一样结实。

He's about six foot five, like like, just a brick.

他让我加入了‘更大、更快、更强’的训练计划。

And he put me on the bigger, faster, stronger program.

这是我第一次来到健身房，完成训练、记录数据、追踪进展，下周再来，继续训练、记录数据、追踪进展。

And this was the first time that I would show up to the weight room, do my lifts, record my lifts, track my progress, come back the next week, do my lifts, record my lifts, track my progress.

我们会分阶段训练。

And we would do periods.

即使在高中，我们也会分阶段，比如以季前赛为目标。

Even in high school, we would do periods, where we would have a goal like preseason football.

那整个就是一个阶段。

That was a whole period.

你希望在橄榄球赛季开始前尽可能变得更强。

You want to get as strong as you could right before football season.

明白吗？

Okay?

所以我们当时通过渐进式硬拉来提升力量。

So we would be doing deadlifts for progression.

我们会做五次最大重量、八次最大重量，并希望随着时间推移不断增加重量。

We'd be doing, five rep maxes, eight rep maxes, and we wanna increase that weight over time.

各位，我在16岁、17岁和18岁时增重了25磅。

Well, people, I gained 25 pounds as a 16, 17, and 18 year old.

明白吗？

Okay?

我拿到了奖学金。

I got my scholarship.

我离开了那里，之后的一切就成了历史。

I got out, and the rest was history.

但那一天，健身彻底改变了我的人生。

But fitness changed my life at that day.

是的

Mhmm.

而最近，它再次改变了我的人生。

And most recently, it's changed my life again.

我将在几个月后谈论这件事。

I'm gonna talk about that in a couple months.

我现在还没准备好谈，但我经历了第二次这样的转变。

It's I'm not ready to do it yet, but I've had the second coming of that.

我想让你知道，这件事即将发生，我已经准备好谈论了，但我还需要更多时间。

And I want you to know that's coming, I'm I'm ready to talk about it, but I I need more time.

第一次经历为Burn Boot Camp以及我们训练的方式奠定了方向。

This first one really set the trajectory for Burn Boot Camp and what we do at training.

然后我去了中央密歇根大学。

And then I go to Central Michigan University.

情况相同，只不过这次是针对投手了。

Same thing, only it's for pitchers now.