Episode 536: How Working Out and Nutrition Build Confidence Faster Than Therapy and Affirmations

Confidence is everywhere right now. It's in affirmations, vision boards, therapy sessions, and motivational quotes. But none of that means anything if you haven't built proof that you can actually do hard things. In this Habits & Hustle episode, we get into why confidence can't be affirmed, it has to be earned, and why fitness builds confidence faster than therapy. I break down how real self-belief is built through reps, discipline, and physical evidence, not just positive self-talk. We also talk about why boring is what actually works and the power of "do it anyway" when motivation disappears. If you're ready to stop consuming confidence content and start building it, tune in. What's Discussed (02:25) Why intense workouts spike hunger and quietly sabotage fat loss (04:32) How strict meal timing reduces food noise and overeating (06:59) Why people gain weight in happy relationships (08:47) GLP-1 drugs and the role of "food noise" in weight control (11:40) Why severe calorie restriction backfires and slows metabolism (15:34) Why fitness builds confidence faster than therapy (16:42) Confidence is earned through hard reps, not affirmations (22:29) Why boring daily discipline is the real success strategy Thank you to our sponsors: Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20. Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Therasage: Head over to therasage.com and use code Be Bold for 15% off Air Doctor: Go to airdoctorpro.com http://airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers. Magic Mind: Head over to www.magicmind.com/jen http://www.magicmind.com/jen and use code Jen at checkout. Momentous: Shop this link and use code Jen for 20% off Manna Vitality: Visit mannavitality.com http://mannavitality.com and use code JENNIFER20 for 20% off your order Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen http://joinamp.com/jen Find more from Jen: Website: https://jennifercohen.com Instagram: @therealjencohen http://instagram.com/therealjencohen Books: https://jennifercohen.com/books Speaking: https://jennifercohen.com/speaking-engagement

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, this is Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:08Jen Cohen?

  Hello, everybody. Welcome to Habits and Hustle Solo Edition. And because I haven't mentioned it in many, many days or episodes, guys, if you can, please leave comments and, and what else? And subscribe on YouTube.

• 0:23Speaker 02

  No, you can't start the solo that way.

• 0:25Jen Cohen?

  Wait, hold on. Yes, I am. We are joined, hold on a second. We are joined by my most wonderful, what do you call yourself?

• 0:33Speaker 02

  Foil.

• 0:34Jen Cohen?

  Foil, exactly. My, my dear friend and sister, well, kind of like a sister, but not, not really genetically.

• 0:42Speaker 02

  What are you talking about? We're literally blood related.

• 0:43Jen Cohen?

  Yeah, we're not blood related, but almost. Shawnee, who's here to kind of join in on the, the fun, on the solos again. And we are, well, by the way, so nice to have you back.

• 0:55Speaker 02

  Thank you. It's so nice to be back.

• 0:56Jen Cohen?

  It's so nice to have you back. We missed you over here.

• 0:59Speaker 02

  I love what you've done with the place.

• 1:00Jen Cohen?

  Do you? I mean, do you really? We were at my kitchen table last time you were here. Do you know that?

• 1:04Speaker 02

  I know.

• 1:05Jen Cohen?

  Do you miss the kitchen table?

• 1:06Speaker 02

  I think the light is nice in there, but this is very nice. And you look so good.

• 1:11Jen Cohen?

  Oh, now stop it. I think you just want to have your job back of being the foil.

• 1:15Speaker 02

  No, just look at her arms.

• 1:16Jen Cohen?

  Oh my God, you're so nice. That's very kind of you. I work out, as you guys all know, but more than that, more than just working out, you know what it is? Really? More than anything, it's, well, besides working out, it's about what you eat. 99.9% is what you eat. I talk about this all the time. I feel like when you, you can do, you can literally work out like a fiend 24 hours a day, but if you're not like watching what you put in your mouth, guess what happens?

• 1:42Speaker 02

  You gain weight.

• 1:42Jen Cohen?

  You gain weight, like.

• 1:44Speaker 02

  But I find that if you work out a lot, you have less time to eat.

• 1:47Jen Cohen?

  No, when you work out too, there's, see, I find there to be a very delicate balance between how much you work out and how intense you work out versus not work out, because the more you work out, the hungrier you get. And the hungrier you get, the more calories you eat. So, and the more intense you work out, the hungrier you get. So, you can't really work out, you can't, people, you can't work out so much to the point where you are just starving 23 other, 23 hours a day.

• 2:14Speaker 02

  No, obviously not, but as in to say, like for me, there's just less time in the day for me to be snacking if I'm, you know, going to a Pilates class.

• 2:22Jen Cohen?

  For that one hour, maybe, but then you'll, you'll make up on the snacks on the way home. That's what I find, or you'll, you'll eat three more snacks because you're ravenous. Like I get ravenous when I work out too much. So I've had to like pull back because this is what comes like, this is like the, the kind of the quandary I get into, which is for my mental health, I need to work out intensely. Like I need to like run and do hardcore, like HIIT training or cardio. That's really what kind of helps me kind of get my mind right and my mood right. But then on the flip side, I'm then starving and then I end up eating weight more than I would normally would, and therefore it becomes this whole like vicious cycle, right? Cause I can't control, I want more sugar or I want more.

• 3:05Jen Cohen?

  So I have to like, I have to like, I have to kind of discipline myself not to work out as intensely on that level, you know?

• 3:14Speaker 02

  I'm like a steady state snacker.

• 3:17Jen Cohen?

  Oh, steady state snacker. What does that even mean?

• 3:20Speaker 02

  So I just snack steadily throughout the day, but then if I am busy doing other things, I literally won't snack.

• 3:26Jen Cohen?

  Well, you gotta keep yourself busy then all the time.

• 3:28Speaker 02

  That's what I do.

• 3:29Jen Cohen?

  See, I mean, it is good. Being busy does help cut the calories.

• 3:32Speaker 02

  No, it really, because genuinely, if you don't, I mean, it's good to allocate time to eat and like get your meals and stuff, but if you just don't have that much time to sit around like snack, when I have endless hours to be on the couch, if I'm on vacation, I'm chilling, I'm relaxing, I will inherently just eat so much more.

• 3:49Jen Cohen?

  See, I'm obsessed over food anyway. Like I compulsively think about it on the regular. People don't think I do, but I do. That's why I have everything that I, I, I've kind of created my day around, like there's like, there's like, there's like walls and boundaries. So my, that's why when you have,

• 4:06Speaker 02

  Like what?

• 4:06Jen Cohen?

  When you have set times to eat, like I, that's why I eat my lunch, I eat my dinner, I eat my breakfast all around the same time each meal and I exercise at a certain time because it helps, it helps monitor myself. It helps kind of keep me on point, you know? That's, I think it's really important. That's when I don't have that, I go. Go like, I go crazy. I go hog wild, basically.

• 4:28Speaker 02

  Think it also helps your digestion more too. Like when I, I notice when I eat regularly or at the same times consistently, it's better, but I just rarely do that.

• 4:36Jen Cohen?

  I know. Well, that's, I think, but that's the problem. I think when people are not on a regular schedule, or they don't have like a particular regimen in anything in life, in their fitness, their work, wherever, that's when things can kind of get off the rails, right? Like, I think it's really important to have structure to get to kind of get to your goals. Not just like fitness, you need, you need to have, you need to have a structure to kind of hit your, your goals in general. So for me, and also, and know what your triggers are and know where you're gonna fall. Like, I know if I don't get my mind right, that I'm not gonna be as focused and not gonna work as hard. It won't be, I won't be as efficient with other stuff during the day. And if I don't work out first thing, the chances of me eating badly during the day are way higher.

• 5:19Jen Cohen?

  Cause I'm just like, I, I just, I just, I didn't set myself up for success.

• 5:24Speaker 02

  You do feel more encouraged to eat better after a workout.

• 5:27Jen Cohen?

  You're way more encouraged.

• 5:28Speaker 02

  I mean, you don't want to waste the workout. I realize I feed my dog more regularly than I feed myself.

• 5:33Jen Cohen?

  Why?

• 5:34Speaker 02

  For him, it's just at the set time.

• 5:36Jen Cohen?

  Okay, but this is a perfect example. Before we started here, you said to me, you gained, how much weight did you say you gained?

• 5:41Speaker 02

  Too much, you guys.

• 5:42Jen Cohen?

  Okay, how much? Twenty-five pounds, you said?

• 5:44Speaker 02

  I don't know, twenty.

• 5:45Jen Cohen?

  Okay, and why do you think you gained that?

• 5:46Speaker 02

  But I've already lost like eight of it.

• 5:49Jen Cohen?

  Because you're doing what? Working out?

• 5:51Speaker 02

  Yeah, cause I'm just doing what I know I need to be doing. I fell in love and then I just gained weight. But you know what's funny?

• 5:55Jen Cohen?

  Always happens.

• 5:56Speaker 02

  Is the last time I was here, when we were doing solos, like during that era, I was, I was also in the process of losing weight and I lost all that weight and I was looking so good. And then I fell in love and then I just, I can't help it. And then I moved to Vegas.

• 6:09Jen Cohen?

  Okay, so that's a really good point. Why is it?

• 6:11Speaker 02

  To another.

• 6:12Jen Cohen?

  Well, this is what happens. I think when people start, you know, when they get into a new relationship, a lot of times they gain weight.

• 6:18Speaker 02

  Yes, why? Why?

• 6:19Jen Cohen?

  I think because you are happy and then maybe you are like social, like you socialize around food. Like you go for dinner, nice dinners, you eat lunch, you stay home, you have, you, you maybe, you like, you do a lot more dine in, takeout food, stuff like that, and you eat bigger portions. Or you're eating the other person's food. You're eating your food, plus you're like sharing more foods, you're having more dessert like. Whenever I'm in a happy relationship, I'm usually fifteen to twenty pounds heavier.

• 6:46Speaker 02

  No, it really is true, but I think for me, it's also like I'm I'm dating a guy who is however much bigger than me and he needs so many more thousands of calories. Every day and he'll chug like ten liters of milk and be fine like.

• 6:59Jen Cohen?

  What adult drinks ten thousand liters of milk?

• 7:04Speaker 02

  One to three liters of goat milk a day, I'm not even kidding and he'll also he like whenever he makes his eggs, he'll add in like lots of butter when he's cooking them like. I can't eat like that.

• 7:13Jen Cohen?

  Yeah, you can.

• 7:14Speaker 02

  I really can't.

• 7:15Jen Cohen?

  Apparently you can.

• 7:17Speaker 02

  Absolutely cannot, so I do think there is that and there is a sense of indulgence when you're in that sort of early stages of a relationship you are. You're getting all the desserts and you're this and guys don't, I don't find that they care the same way, so they're like, yeah, like just get it, but they don't know.

• 7:32Jen Cohen?

  Until you're twenty pounds heavier and then they care.

• 7:36Jen Cohen?

  They don't care until it's too late, it's like you know that thing, it's like, it's like that one percent daily until it's like, oh wow, look what happened, you know, like. But that is true.

• 7:44Speaker 02

  But it works also the opposite way, so it's one percent daily in in the positive, so it's just a matter of the slow progress. But I've gained and lost weight so many times, I'm very comfortable and confident in this.

• 7:54Jen Cohen?

  Well, you know, you know what I like, what what's really refreshing in this conversation to me, to be honest, is we're not talking about losing weight on a GLP one. Like you're the first. I'm telling you, you're the first person I've sat with probably in two years that's not on a GLP one, thinking of taking a GLP one. Or, you know, was on one and like maybe just microdosing one right now.

• 8:17Speaker 02

  Right, everyone's doing the microdosing, I mean, I think I thought about it, but I also I've like, I'm just weird about think, like, it's funny.

• 8:23Jen Cohen?

  Just taking something for this, like just.

• 8:26Speaker 02

  Yeah, yeah, I just, you know, I I I think I've just done this so many times that I'm really confident in losing weight in myself, I know what I need to do, I know that I can do it. Like, I don't feel like it's rocket science at all.

• 8:37Jen Cohen?

  It's not rocket science.

• 8:38Speaker 02

  And I just think also, the GLP, I mean, does it do anything to the metabolism or it just kind of helps you not eat as much? Much, right?

• 8:45Jen Cohen?

  It just, I think it makes you, keeps you full.

• 8:47Speaker 02

  Yeah, so I just need to keep myself full. I just have to keep my mind full.

• 8:50Jen Cohen?

  It doesn't make you, I think it, what it does also is it shuts the food noise. So if you're someone who has a lot of food noise.

• 8:56Speaker 02

  Right.

• 8:56Jen Cohen?

  Probably someone like me, I would probably benefit from the food noise because I do have a lot of food noise and I white knuckle it. So I white knuckle the food noise by keeping myself on a schedule, like I was saying earlier.

• 9:08Speaker 02

  White knuckle is hilarious.

• 9:10Jen Cohen?

  White knuckle, so I keep myself on a schedule where I don't like let myself get into a scenario where I'm just gonna like, like eat like a garbage can because I'm starving. Like I will, I will portion out my food and I will eat multiple times a day. And I will have things with big volume because I think volume is really helpful. If you're someone who has a lot of food noise and likes to eat, you need to eat big volume foods, like massive salads with your protein and like things that are low calorie but big volume. I used to be a massive popcorn person.

• 9:46Speaker 02

  Oh, I love popcorn.

• 9:46Jen Cohen?

  Oh, I love popcorn.

• 9:47Speaker 02

  Little nutritional yeast on top, so delicious.

• 9:49Jen Cohen?

  Yeah, so good. So like, and I think if you add volume with a fat, like a really good olive oil, that's why the salads to me are like, like that to me is the best way to keep your weight down. Big, big, big volume salads at least once a day, if not twice.

• 10:08Speaker 02

  Yeah, I, the relationship with weight, I think is so complicated for so many different people. But for me, I really came to a place in this world where it's just kind of like a matter of fact, like I am where I am and I know where I want to be. And like sometimes that fluctuates and I've gotten to where I want to be so many times. And I've also been where I don't want to be so many times. And so I just think it's a matter of taking yourself where you're at and just trudging along. And I have a lot of food noise too, but like I think that there are, you know, some mental strengths I can summon to be able to quiet those before potentially, you know, putting in something that doesn't respond well with me. I'm so sensitive to stuff and I'm also, I have so many problems. Like I have breathing issues and I have like, like my, my, you know, my period always hurts and I've got all these like hormones of like, I don't want to, you know, I just don't want to add to it.

• 10:53Jen Cohen?

  I will tell you one Think that will, well, people think that eating less and depriving themselves of eating is the answer to losing weight and to shutting down the food noise. It's like the opposite. I think it's the antithesis to getting to what you want to get in your goal. For me, I think feeding yourself, nurture, like nourishing yourself is way, way more effective. Cause I think when you're in deprivation, that's when you really kind of have that more of a compulsive thought of eating and food and when you're gonna eat and how much you're gonna eat. But if you actually like feed yourself, you, you really do cut down on that food noise and that psychological like angst that you have a little bit.

• 11:32Jen Cohen?

  It's, that's how I, I think like, just kind of like limiting your calories to like under eight hundred for a grown ass woman. Yeah, there are people and men also, like they're like, yeah, I'm eating twelve hundred calories a day. I'm like, are you like, how do you, how do you sustain that? Because then your body also goes into starvation mode and then you get used to eating twelve hundred calories a day. And then what happens is if you have twelve hundred and one calories the next day, your body holds on to it and like stores it as fat. So if you actually just ate like a, like a regular person. So if you're, you know, and, and no, seriously, if you ate like a proper amount of food and maybe a little bit more once in a while, it actually behooves you and it gets you way more results on the other side, on the flip side. Also, you gotta feed muscle.

• 12:15Speaker 02

  I've always found that the shift like you're talking about and saying, what can I eat versus what can't I eat? You know, how do I nourish my body versus like, what am I supposed to stay away from? It's the negative versus the positive. It's just so much more encouraging. Like what can I eat? A lot of things.

• 12:29Jen Cohen?

  Well, how much does it have? Like also, like I'm obsessed with pizza and french fries, right? I don't want to eat them all the time because once, if I, because I see it as this taboo food. Once I do eat it, because if I deprive, I, and I've trained myself, once I deprive myself for so long and then I see a french fry, I will literally have nine orders of it, like a crazy, like, like, like, yeah, like a disordered eating person. Because I'm just like, I'm just, I can't believe I'm having that taste in my mouth and I go crazy. But if now if I get like, no, okay, fine. Like I'm allowed to have french fries, you know, once every two, three weeks, then I'm, I'm much better. Better in the portion control, not a lot better, but at least like at least a little bit better.

• 13:09Speaker 02

  My boyfriend told me that pizza was a protein, like a health food when we first started dating because he just has weird.

• 13:15Jen Cohen?

  Who are you dating?

• 13:16Speaker 02

  For him, it can be a health food, right? But like it is not for me. He's like, he's like a bodybuilder.

• 13:23Jen Cohen?

  No.

• 13:23Speaker 02

  Kind of boxer type and anything he consumes just turns into muscle. It's like, I'm not like that. I'm not built like that.

• 13:29Jen Cohen?

  Hold on a second. Your boyfriend is a bodybuilder.

• 13:32Speaker 02

  Ex-bodybuilder, former bodybuilder.

• 13:34Jen Cohen?

  He's chugging, you know, liters of goat milk.

• 13:37Speaker 02

  Yeah, he loves goat milk.

• 13:38Jen Cohen?

  Pizza, like tons of pizza.

• 13:39Speaker 02

  Swears by goat milk. He's not having tons of pizza, but he loves pizza and he acts like pizza is like a healthy like meal.

• 13:46Jen Cohen?

  Well, maybe it's because maybe he's not eating Domino's pizza.

• 13:48Speaker 02

  No, it's like good quality pizza, but still it's not like a health food. I refuse to.

• 13:52Jen Cohen?

  Pizza's not a health food.

• 13:54Speaker 02

  He also told me vanilla, like really good quality vanilla ice cream is a health food with which I just refuse to believe. So you can understand why he gained so much weight.

• 14:00Jen Cohen?

  Yeah, I don't blame you. I'd be a house if I lived with that guy. Honest to God, I'd be, I'd be a house if I lived with that guy. So then where were we, where were we going with this at the beginning of the podcast?

• 14:10Speaker 02

  Well, I think the idea was talking about like the, the.

• 14:16Jen Cohen?

  We don't know.

• 14:18Jen Cohen?

  Well, what were we saying?

• 14:20Speaker 02

  You know, it's a good question. We were gonna talk about a different topic, but I think what we did end up doing is talking about the topic, which is that the gym and getting healthy and nourishing yourself and your body is actually light years better at improving your confidence than therapy ever will.

• 14:34Jen Cohen?

  No, no, no, no, no, no, no. That's not the, the, the actual topic we were going to talk about is what I believe. Okay, this is where the topic I was gonna say is that, well, I believe fitness is a way bigger builder of confidence than therapy or affirmations. That was the topic.

• 14:51Speaker 02

  That's the whole point. The topic is also what I said.

• 14:54Jen Cohen?

  But that, but that is the topic because what I, I feel that fitness is the gateway drug to building self-esteem, self-confidence, uh, self-assurance. There's no better thing that you can do for yourself than working out for those things.

• 15:10Speaker 02

  Amen.

• 15:10Jen Cohen?

  Right? Amen. I think you can talk all you want all day and you can. about you know, all the things you want to be and what you're not getting and who you are and what you want to be and da, da, da, da. And God bless you if you're someone who loves therapy, but I think if you really want to really build on your self esteem and confidence, include and or rely on getting yourself fit and getting a fitness regimen, a workout regimen. That will get you to the finish line. That will get you way more confidence, way more self assurance, self efficacy. Cause you know what confidence is built, I think confidence is built in reps, hard reps, day after day and consistency. Then just saying how great you think you are in the mirror. Do you know why?

• 15:56Speaker 02

  Why?

• 15:57Jen Cohen?

  Because confidence can't just be affirmed. It has to be earned. And the only way to earn it is to prove it to yourself that you can do hard things.

• 16:05Speaker 02

  I love that confidence is earned.

• 16:08Jen Cohen?

  Yeah, confidence is earned. People, you can say to yourself a million times in the mirror, I'm great, I'm, I'm strong, I'm wonderful, I'm wonderful a hundred times. But your, but your brain knows what you believe is not like you, basically you, you can't lie to yourself. So if you actually don't believe those things, your brain knows that you don't believe, believe it. And so that can actually cause you to be more self conscious, have less of a self esteem, be more depressed. Because you can't lie to yourself. Like if you actually believe it and then you say it, that's a, that's a whole different story. But you can't just like speak your way into saying something that you don't believe is true.

• 16:48Speaker 02

  But I think the idea is that you give yourself a boost, like you're hyping yourself up to be those things. And then when you, when you take those actions to be those things, which is what you're talking about, it builds like real confidence. But the kind of

• 17:01Jen Cohen?

  If it's not

• 17:01Speaker 02

  But the talking stage is

• 17:03Jen Cohen?

  If there's no action behind it,

• 17:04Speaker 02

  Of course.

• 17:05Jen Cohen?

  That's bullshit.

• 17:05Speaker 02

  Of course, but you need, but some people can't just take action. They have to hype themselves up.

• 17:09Jen Cohen?

  So you can go, you can go in front of a mirror and say, I'm great, I'm beautiful, I'm strong, I'm this, I'm that. And then go back on your sofa, do nothing.

• 17:18Speaker 02

  No, but then

• 17:19Jen Cohen?

  It does nothing for you.

• 17:19Speaker 02

  But then you walk into a meeting and you crush.

• 17:21Jen Cohen?

  No, because you haven't proven anything to yourself.

• 17:24Speaker 02

  No, because Because you're hyping yourself up. Self, positive self-talk is a good thing.

• 17:28Jen Cohen?

  Positive self-talk, we're not talking about positive self-talk. That's true. I'm all about hyping yourself up. Like if you want to like before a meeting, you know, go before a meeting and like say all these great positive things to yourself and then go into a meeting. That's fine, but before you go into that meeting and before you'd say all those things, what have you done to prove to yourself? That you are strong, that you are tough, that you are beautiful, whether you are all these things. You have to do a litany of things and habits to show yourself that you are taking care of yourself, that you do matter. That you do have self-esteem. Like what are those things?

• 18:03Speaker 02

  Of course, but I'm just saying some people need to talk to themselves to be able to do those things.

• 18:06Jen Cohen?

  And what I'm saying is talking is not enough. Talking is not going to get you to the finish line.

• 18:11Speaker 02

  You're not understanding what I'm saying. I'm saying talking sometimes gets people to the starting line. Sometimes people can't even get to the starting point. For you, it's easier to take action because you're an action person. You're queen bold. Are you kidding me? But for some people, they can't even get to the room or the conversation or to the gym. They have to tell themselves like, no, you're okay. You're strong. You're not horrible. You're not that weak. Like you're fine. You can do this. You can get to the gym. And then they get to the gym. Then they take that action and then they build that real confidence.

• 18:34Jen Cohen?

  But I understand what you're saying, but that's what you're saying is different than what I'm saying. What I'm saying is affirmations alone.

• 18:42Speaker 02

  Of course.

• 18:42Jen Cohen?

  Don't get you to where you want to go. Therapy alone is not going to get you there. And I'm also saying that I believe if you just focus on working out, taking care of your body physically, your brain will.

• 18:58Speaker 02

  I see what you're saying.

• 18:59Jen Cohen?

  Your brain will catch up.

• 19:02Speaker 02

  Right. As in working out alone will actually do those things. Versus affirmations alone or therapy alone.

• 19:08Jen Cohen?

  Right.

• 19:08Speaker 02

  I see. Yeah. And I actually really agree with that.

• 19:10Jen Cohen?

  That's what I'm saying.

• 19:11Speaker 02

  Wholeheartedly.

• 19:11Jen Cohen?

  I'm not saying, you know, positive self-talk is laoty or doesn't work. I think it works. In addition to, it's like also this manifestation thing. You can't just sit there and say, I want to have a million dollars and I want to find my dream man. And I want to have a red Corvette or whatever that thing is. What I'm really about what the steps are to get you to that point. And I, I think that we are talking more. I see it a little bit more about like the action behind the manifestation vision board. But at the same time, again, at the end of the day, it is about the action and it's about the steps. So, you know, without that, this is all moot.

• 19:52Jen Cohen?

  You know, and I also believe that, like I said, the fitness part is, I believe, will transform who you believe you are and what you're capable of on every level of your life, more than anything else you can possibly do for yourself by a landslide. It will shape shift or shift your belief in yourself, your self sense of self-worth, what you think you're capable of, your relationships personally, who you go after as a mate, how you parent, all of it. If you actually see yourself transforming in that way,

• 20:31Jen Cohen?

  like physically, it will change how you are in the world mentally, emotionally, behaviorally, and all the things.

• 20:39Speaker 02

  And her credentials are her arms.

• 20:42Jen Cohen?

  Oh.

• 20:44Speaker 02

  She knows what she's talking about.

• 20:45Jen Cohen?

  No, that means that that just means that I can do a bicep curl really well.

• 20:49Speaker 02

  And no, no, but anyways, I hear you and I agree. I think it's really powerful. So go work out, everyone.

• 20:55Jen Cohen?

  Or at least take start taking fitness seriously to some extent. I think that you, if you if you haven't done it yet, if you haven't taken fitness seriously to some extent yet, you are remiss in getting the benefits. I think if you just stay with it long enough, you will be astounded at how you see yourself six months from the day you started. But you have to be consistent. Nothing works on doing something once in a while or occasionally. You have to be doing something over and over and over again, day in, day out, even though it's it may be not be the most fun. It might be super boring, but boring gets you to the finish line. Boring is what works. Boring is is actually how you get to be where you want to be.

• 21:39Jen Cohen?

  I think we try to like find all these like sexy things and sexy ways to accomplish whatever that is we want to accomplish. And at the end of the day, it's doing the same boring shit every single day, even when you don't want to. You do it anyway. You do it anyway. Those are the three words I think are the most fundamental foundational words that people should live by. Do it anyway. And that will help you with everything in your life.

• 22:07Speaker 02

  Amen.

• 22:08Jen Cohen?

  Bye.

• 22:10Speaker 02

  Join her book club.

• 22:11Jen Cohen?

  Oh, yeah. Join my book club. You guys, I started a book club and we're on our first book now. It's called The Courage to be Disliked. And every month, we're going to pick a book and we are going to, as a community, as a group, we're going to go through the book. Every book that we choose is going to be a book that will help you improve in one way or another. It will be either help you physically, mentally, emotionally, whatever, cognitively. And it's a way that we, it's A, it's a great habit to get in is to read more. I think that we are, as a whole, looking for more connection. And this is how we do it. So please go and join, sign up, go to my website, jennifercohen.com, sign up, and we will see you soon.

• 22:53Speaker 02

  Yay.