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Jerzy Gregorek: Thrive on positivity, no matter what - Blog.

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Jerzy Gregorek: Thrive on positivity, no matter what

This is how to stop negativity in its tracks and keep progressing.

On this episode of the Escape Your Limits podcast, Jerzy Gregorek teaches the art of embracing delayed gratification and accepting the hard choices that will make your life better in the long run by far.

A multiple world record holder, he came to LA in 1986 as a political refugee from Poland. Today Jerzy is helping celebrities, athletes, entrepreneurs and everyone in between turn back the clock and become more youthful through mindful exercise and nutrition.

The Escape Your Limits podcast is brought to you by Escape Fitness – a global community of gym design and gym equipment specialists that are looking beyond exercise alone to escape mental, physical and professional limits.

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Jerzy Gregorek on the Escape Your Limits podcast.

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Who is Jerzy Gregorek?

Jerzy travelled to LA in 1986 as a political refugee from Poland. He's won five world weightlifting championships, founded the UCLA weightlifting team, and leads as head coach with his wife.

Today he's helping people turn back the clock and become more youthful through a set of standards, teaching the understanding of how to make hard choices that benefit longevity and a positive lifestyle.

The Happy Body is a nutrition and training programme by Jerzy and Aniela Gregorek. With mindfulness and movement at its core, it helps people break free of diets, fitness fashions and contradictory advice. The goal is to remove the feeling of powerlessness and depression that many fitness concerns cause, and empower you to engineer your own weight loss within precise timeframes. The 30-minute routine a day will leave you less stressed, injury free, and with a happy body for the long term.

Visit www.thehappybody.com for more information.

Jerzy Gregorek episode highlights.

  • Why it's important to be in the present moment and connect with what you're doing.
  • How you can stay positive, even under the pressures of challenging climates and stressful schedules.
  • What you can do to have patience, deal with irritations, control yourself and override impulses that lead to negative outcomes.
  • Which ways you can make the present moment work for you in order to adapt and make things better.
  • How transparency is the difference-maker in fitness, and why without it a business or entrepreneurial venture is just based on entertainment.
  • What having standards for yourself, such as your ideal body weight, will do for your lifestyle and progression towards goals.
  • Why time is needed to achieve certain results, and why if you don't appreciate the time it takes, you'll never achieve the goal. Patience is key to progress.
  • How to set yourself up on the journey to becoming better, and how to engage with life so that you're able to move and motivate yourself at any age.
  • What microprogressions and improvements you can make to keep yourself in the unknown and continually escape your limits.


For more insights from fitness industry thought leaders and entrepreneurs, check out the blog homepage.

Discover more about Escape Fitness.

Gym Design      Training and Education      Fitness Equipment


Full episode transcript.

Jerzy Gregorek 0:00
If we have the power to make it worse, we have the power to make it better, right?

Matthew Januszek 0:04
Welcome to this week's escape your limits podcast and today we speak to multiple world record holder who came to LA in 1986 as a political refugee from Poland, an accomplished athlete He subsequently won five world Weightlifting Championships in 2000, jersey and his wife founded the UCLA weightlifting team becoming its head coaches. More recently, they have turned their attention to help thousands of people looking to turn back the clock and become more youthful. housewives, physicians, celebrities and athletes have all transformed their mind and body through the happy body program. I'm sure you're going to enjoy this week's podcast with Mr. Jerzy Gregory. Thank you very much for joining me. I am disappointed that I'm not actually able to do this face to face because last time I came I had experience of your wife's cooking and and that's never left me.

Jerzy Gregorek 1:00
It was fine. You know, cooking is is a quite interesting activity that you can really, you know, meditate while you cook if you really connect to what you do, right? Yeah, yeah. When you focus on that really cooking like you know when you peel potatoes or you know, and then you you cut it and then when you focus on all of it, you can be completely mindfully in what you do. And and when you are you can, it can turn into meditation. So the whole thing is how to connect to what you do so deeply. That takes away all the thought process away. I think that you know, sometimes mothers they clean the house when they get irritated. So go into the cleaning, but the cleaning really takes them a know away. Thinking and that is the way how they vent this the weight of the Condor so down, that's the way how they returned to, you know, some kind of sanity and positive way of thinking, right? Mm hmm. could mean

Matthew Januszek 2:16
It's funny you should say that like years ago and I was only thinking about it this week but years ago, I'm going back a long time you people used to clean the cars themselves. And I had this old beat up car. And as much as I didn't like cleaning it, and I didn't do it a lot. When I when I got into it, I used to really enjoy it, you know, and polishing it and I do all the hoovering. I couldn't do it. I wouldn't want to do it very often, but it kind of it made me think because we're in this situation at the moment where the cleaner is his cars will close down and I thought oh, should I do it myself and you know what you've just said there about going into this sort of, you know, meditative state where you're not thinking about anything else you just focused on, you know, making something grip nice is, you know, there's probably a lot of a lot of sense in that

Jerzy Gregorek 3:05
is the power of the present moment. When you really entered the moment you i think that you know, women that clean their house and then they see things that need to be clean and how they clean down. And it's a challenge in a way but also its integrity and doing that thing and that takes over everything else override you know everything else. And I think that we can get that whether we are you know, plumbers or locksmiths or whatever it is right. I was a little bit training to be a locksmith in Poland. So I remember when they work on in metal and then how I you know, build a lock and and how I adapt and you know, when when you really do that and you completely forget about everything else and thanks takes Completely, you in hundred percent, you become percent mindful and 100% you know, in it, but, you know, it can be that if you start thinking about something else, like you're bored, you know of what you do, you're not really connected to it, then it can become really hard to pass you know, you know the time and, and finish the work and something like that it could be a really big problem for people. When they are not connect, they are not mindful in what they do.

Matthew Januszek 4:37
I guess nowadays we don't do a lot of that type of work that we don't make things like we used to hide my job years ago, we used to make things and we don't generally we don't make stuff and we we don't clean things and we don't cook a lot. We in general and I suppose, you know, do you think that's a that's a part of our lives that you know, we probably We need to think about how you know, connecting back to some of those things that you did, you know, you feel as though you should pay someone else to do but maybe those are the things that we should do ourselves because it just kind of connects us with ourselves a bit more.

Jerzy Gregorek 5:13
You know, everybody has a job right? Let's say don't get about the receptionist. Right? And she can be really behind the counter and she is the receptionist, let's say or here for dentists. And then she comes to work and she is the receptionist right? And then there are you know, people calling and then they try to get appointment and schedule and who and where and why. And then the place is also certain way and this receptionist can really connect to the place right to make the place a little bit better, maybe paint the walls or maybe buy new furniture to make it more pleasant. Be kind to the people be completely in it right and then the cheese In a time Can, can fly, right? But if she thinks about looks all the time on the clock and then tries to really like pass the time to go to the lunch, and so on, it would be really hard for her to live that way of life due to work that way. But she's, she's mindfully what she is and what she's supposed to do that then her time can pass very fast and it can be also adding to the value of the place. Yeah, you know, if she focuses on on really be kind to people that call be patient with them. If she focuses on, you know, making the place a little bit more pleasant, then people will like it and people will bring other people and then this will like it and then they will give her rice right and she will they will appreciate that. So everything's kind of when goodness happens, and the goodness spresso morose as well. And then also the past is the past and, and we evolve, we get better because of it. Mm hmm.

Matthew Januszek 7:08
So, right that's brought up an interesting thought in my mind, you know, particularly with what's going on in the world today and I'd be interested in your views on this jersey but if you if you look at just recently, looking at social media in terms of the conversations that are going on with the Coronavirus, you know, people are in, you know, there's there's multiple views people are divided in terms of what it means and what they should do. But one of the things that seems to be obvious if you look at some of the behaviors that are happening, where people are going out and panic, buying toilet roll and, and doing all kinds of crazy things that don't necessarily make a lot of logical sense, but it seems as though probably at the moment, maybe we're not mindful, we're more fearful. And as a result, we're you know, we're probably reacting in strange ways. Because of that fear and and I guess, you know, what you're saying is about doing that cooking, maybe kind of makes you a little bit more conscious of, of what you're doing. So I guess my question is what what's your thoughts about the mindset of people at the moment? And do you think that there's things that we all probably need to do to kind of connect us with, you know, make making make more sort of sensible logical decisions about our lives and what's happening and how to deal with a lot of information on you know, a lot of a lot of uncertainty in our lives.

Jerzy Gregorek 8:33
You know, I, I deal with the present moment, so, in fact, so you know, what they really need to know that on there that the virus is there, and then we should be quieter, and we should really care so we don't expose ourselves to other people, and don't contribute to make it worse. And that's all Use for me, everything else is entertainment, about talking about talking about it is completely useless for me I don't listen to that. For me on is the situation I am in, it means I am in this situation, my present moment is that my clients are not coming to my place. So I created the gyms in their places and, and they work out in their places and they have video conferences with them as well. I found a way to talk to the people happy by the people in the world. And I created this in one hour, you know, talk that I talk to anybody that is now Peabody or anybody who would like to have it and anybody that you know is in need debt, and I have constant connections with people in the world to create calmness. To create simple ways of dealing with irritation, like, you know, breathing bothers in the body, so focus on what to do to get better at or to deal with irritants instead of the VA. Yeah, I don't have the kind of fuse. I never had them. So, you know, I don't focus on and being scared of something, is it? Yeah, but I will do everything. No, I did not do, of course contribute myself to, you know, making things worse for myself or somebody else.

Matthew Januszek 10:44
Do you think that's a common thing for a lot of people that like you, I know you're, you're a bit of an exception in a number of different ways jersey, but do you think in a lot of cases that people you work with it do slip into that state where they're probably not in the press? moment and they are fearful about maybe what if this happened? What if that happened? And? And how do you you know, what is it is that what you see happening and then to if that is the case, you know, what what do you what do you find are some of the ways that can can kind of, you know, help prevent that, that sort of that non I guess supportive mindset,

Jerzy Gregorek 11:22
per se, you know, I focus on facts, you know, the facts are important. What is it? And, and and what is the situation we're in? Is it of course, the situation is a solution where we don't like it, then what do we do with it? So we don't complain, we don't blame anybody for it, but we actually help ourselves with living the life within and how we adapt ourselves to not do that let ourselves to you know, to fall into negativity. So there is a special breathing patterns in IV buy that today is very useful. And I tell people when, for example when they go to, to buy things and there is a big line, and they could be negative about that, and it can be, you know, have just physical responses that have physical responses like irritant. So, I tell them to breathe like inhale, hold for about five to six seconds like they're happy, but it is and then exhale and then in Hagen called expert and keep breathing that way until that heartbeat goes down. And actually, you develop the perspective you see that there is a line that you know, we're all in in it. We've developed this compassion because of calmness. So calmness is the most important factor and and controlling yourself and then developing this delayed gratification that I talked about this last thing today is really so important and that we, we have patience, we deal with irritations we control ourselves, we override impulses that make us you know, irritant or we could be angry or negative. So, more focus on on the present moment, what is the present moment and and in the present moment, how do you really behave in the present moment and try to see yourself from the perspective how you are in this present moment what kind of human being you are, and think about that who you are, you want to be calm, and you can you want to contribute to the goodness of the world or you want to be negative and angry and, and and create To create anxiety and then chaos, so I, you know, I focus on, on exposing the situation and also the How to, you know, calm ourselves from to control ourselves as a good thing, you know so, and you know, it's just it's just a virus right so, you know it is here and it is really a horrible thing, but it will pass and it will, you know, we will learn how to control it. And like we did with, you know, you know, things you know before and if we just need you know that time to how to deal with it, and it looks like isolation is their way to deal with it and it is difficult, but also it is, it is necessary, it is necessary for us to insert tests for us to do how we are in Episode One opportunity to enter the practice of meditation to practice calmness, practice, goodness virtues and so on. Hmm.

Matthew Januszek 15:09
You use the word controlled and I suppose at the moment, many of us feel as though there's no you know, those of you that they lose, you're losing control in your life, you know, that probably people have with their jobs with their companies with their their freedom and their lifestyle. Do you think that focusing on that present moment is that where people have that sort of control in their lives of their own state? Is that is that what you mean by that, just having you know, being able to have have personal control over something even over everything else is, you know, is very uncertain.

Jerzy Gregorek 15:48
If you're focused on the on the present moment, we now really anxiety about the future. You have the capability of helping yourself to think and to adapt Do you know how to deal with the situation you found yourself in. So, you have a chance to create something to adapt to deal with, you know, what you really need to do in this situation, do you need to take loans Do you need to, to call somebody for an advice? So, you you make yourself constructive without you know, their anxiety in their brain, because once the anxiety hits in, then you will have the, the fear of the future and you you will only think about that and but that will take you away from the present moment that actually you can do certain things you can you can adapt to you know, how to deal with the present moment there are ways of making the present moment and, you know, working for you. It means like you you can find in that place. Have To make things better, it doesn't mean that the things are really great. No, I'm saying about the present moment is already there we all already in and there is no that you know the negativity and anger is never a no productive in life. So, the calmness is always productive, the goodness is productive when we calm ourselves down, we can see maybe what we can do and how we can, you know, work with that present situation to come out of it and how to how to gap that, you know, that time between, you know, in a year what will happen and now how to really deal with it, you know, but you have to deal with on a day to day basis and not really on you know, it could be About about the future you need to really think about now who you are now, how you deal with this situation. And and and and only focus on that.

Matthew Januszek 18:11
Is it a bit like a habit that you that are a muscle that you develop? I know when this first started and you kind of heard about what was happening and you saw these businesses closing and certainly in our situation, you know, lots of our customers are closing and you suddenly think well, you know, where's the money gonna come from? And you've got people and bills and overheads and, and you wake up in the middle of a night at two o'clock and suddenly it hits here and you know, you kind of get the cold sweats and that sort of stuff. And you know, I've certainly managed to get over that now. But how do you what I guess first thing is, you know, is is it a habit you can get better at it and how do you deal with things when suddenly, you know, like in the middle of a night whenever you do get that, that sort of get out that fear that anxiety See that? That's not good. But some of these just popped into your head and keeps you up at night.

Jerzy Gregorek 19:06
Yeah, I think that the first we have to have a feeling, you know, a strong feeling that we will be okay. That we have to return always to that, to that feeling that, you know, that's not the end of the world. And we will be okay. We are really good people. We are hard working people, and we will be okay. We'll come out of it. You have to have the strong feeling that you will be okay.

Matthew Januszek 19:34
You know, where do you get that from those, you know, where where does that, like, you've obviously been doing it for years. But where do you get that strong feeling? Do you have to kind of you know, do repeat it in your head, like, you know, mantras or what?

Jerzy Gregorek 19:47
You have to have that strong belief that, you know, look at the world in the world. The United States is a great place. It's not like, like, it happens to us that we are Going to be forgotten. You see, the government is working that to help us to know to work with it. And and then how much we really need also has to be examined. Now when I when I came to this country I had on the $600 and they didn't know about it, but they end up feeling that I will be okay. Yeah, it's just not really I work hard. I I'm really hard labor worker and I will work hard and if I work hard, I will live and I will have a good life be good data is has to happen somehow. Right? So you have to believe that it will be okay. You will find your way. And then you know, we spend seven to $7 you know, in a whole month on food with on the way how to cook food that would be you know, good and healthy and Very, very cheap. Right and the place, you know, for this little place in Burbank that it was for $300. And we found it, you know, like, it's not the end of the world, you know, we foreclose our house in 96. You know, we had that house for seven years. And, you know, we bought the house in 89, when, you know, it was really their highest, okay? And we lost it for seven years. We did everything to keep it but we were just not able to pivot. So, but that doesn't mean that it's the it's a horrible fact. It just, it's just the thing, it's a fact and you move on you move on to the next one. And, and you have, you're going to have a lot of more power actually, when you release something now that is like no, like, backpack on you that you don't want Right, it was this house that was draining us. And then when we released that house, we turned ourselves into this robust way to build to rebuild our life. And then during this 9697 you know, we went to, to study creative writing and then I graduated in 98 with MFA in creative writing. I gave myself to do my you know, my graduation I borrowed money and did that I started UCLA weightlifting team during this Yeah, no, in in 99. And then we competed you know, we were in you know, Scotland, we were in Sydney. No, we just like, we know. You focus on on, on the red building yourself. And, and that's it. That's what you really need to do. Doesn't matter what happened. The past is perfect. That you know, if I, if I knew better in the past, I would do better, but they didn't. I accept the fact hundred percent that the past is perfect for me. There's nothing to do about that. So, you know, I go into my present and I rebuild in a better life and if I get hurt, you know I got hurt Alright, it just eats I cannot really do anything about it, you know, I move myself to work the present where I can actually rebuild something, make myself better. And that's the only focus that we need. Mm hmm.

Matthew Januszek 23:46
Do you think some of that is being attached to other things from your past like you and I since we last spoke I you know, I've done a good job in the beginning when after we met but probably it's dropped away a bit but I certainly I understand what you mean about focusing on the present moment, which, which, I guess separates you from what like you say what what's happened in the past? But do you think that some of that fear comes from an attachment to something in the past, like you say, with this backpack that you're holding on that, you know, means that you kind of not really in the present and, and that you're being concerned about something that you may lose? That, you know, that's that's not been lost yet. even possibly,

Jerzy Gregorek 24:29
well, you know, we have loss aversion, right, you know, to lose things and then we grieve, right? And, and we go through this process of grieving that we lost something. But you know, that, that, that grieving is really something that people can have it for a day. People can have it for a month, and people can have, you know, for a year right. We'll never recover from it right, but certain people will never recover up to six You know, traumas in life right? But so we have different time to restore ourselves. So when when you focus on present and you have this capabilities of dealing with the past that you know happened and and, and with yourself you have to release yourself I release myself the way that I have this thing if I knew better I would I didn't know better is I when I understood with my father the same thing when I understood that I erased my father. But you know, I understood that it you know, it's not really something that yeah and magical, it just simple understanding, you know, when he gets into you, you know, of course how it comes to us. It can come after years of studying poetry or or years of studying philosophy. unfair, right? But they got it one day with my father, that I comprehended the idea that he was he was a horrible man. But he, he didn't know better. And that got it that he knew but there he wouldn't be horrible man and then he was back in being horrible man. And they know and they cannot really judge that, you know, there's just not really up to me to really do anything I release, you know, that, that idea? I experienced that and they experienced a you know, a lot of with myself, I can complain and they can agree with a lot of things in my life today. But they choose not to I it's an easy, easy choice, right? The the hard choice is to, you know, to get into your present moment, and to accept where you are, instead of building but also it's a same moment. It's a good it's a good thing. Do it because you can save your family that way you can save yourself that way. And you are responsible for that anyway, you know, to get into the present moment and start rebuilding there. And that's all you got. If you miss that you can miss the possibility for rebuilding, you can miss, you know, the end, it will get worse. It kind of gets worse, the whole thing. It's not like, it can get better by itself, it can get worse and worse and worse, if you don't do that, and if it happens, right, it happens to people that they get worse. They get worse because you know, they lose control, they lose even more control. You know what happens now, right? And somebody will will start drinking alcohol right? Instead of you know, doing something, studying something adapting, being engaged with, you know, he's bosses and he and there and then create some kind of ideas right? You know, talk to other people about the business, what kind of business and what we are going to do now getting geeky in, you know, in how to help the company how to make things better, you know, read some facts to increase something that's that's where progress is. And you know, I am on the on the progress I've not really a you know, if there is no progress, I get irritated. That's what they did. I have to have progress no matter what it is, but they have to start somewhere.

Matthew Januszek 28:37
I love that. Do you think? Do you think you can sit you can happily deal with things getting worse? So you know, you've been through a lot in your life I know. But But can you be in or have you been in a space you know, where you're happily dealing with things getting worse as you're working on trying to get them better?

Jerzy Gregorek 29:00
You mean happily use it?

Matthew Januszek 29:03
Yeah happily Ken can you be so you know, assuming life's a roller coaster and you know you're you're on the way down and as you just said a moment ago you know it could get worse but can as you're on that roller coaster in your experience can you happily be going down the roller coaster is it's getting worse and whilst you're planning on the time for it to come up,

Jerzy Gregorek 29:25
we lose it when we lose ourselves we lose ourselves in you know, and it's it's always ugly it's not really a good thing. When we lose our control. It's it's ugly, it's not really happy. You know once we said drinking you know, two glasses in the evening of wine or whatever this is okay maybe but when we started drinking three and four, it is not okay you we are losing and is it's it's always ugly. It's you know, when you're getting worse is it's a very sad thing, you know, and losing Control is a very sad thing. It destroys families. It's never really happy. It's a no that thing is never happy I was an alcoholic, that's not really happy. You know, when fix when the goodness slip away from your life and you you fall into anything that makes you worse over time. It's a horrible thing. It's a very sad thing. It's always sad. And you know how to come up if if you find a time zone that you can really comprehend what happens to you and you accept you know what happens and you let's say, here, st boy voice like, you know, we are talking about you could really get out of negative and and see okay, say Well, yeah, I got it. I better go and do things like that. There are situations that we are far in into the darkness. And we really need to help our time. And once we need help outside is to wait for us to come out of it. So we really need help. And then if we have some kind of thinking we should really ask for it, ask for help, you should really call somewhere or talk to somebody say I need help. Because you know, there is another place deeper than that, that you don't ask for help at all, and you don't even know that you need help. You are in complete darkness. And that's where the Suicide is. And that's where, you know, end is of course,

Matthew Januszek 31:46
with the you spoke about alcohol. I know at the moment I was reading that people are staying in the drinking a lot more than eating all kinds of bad foods and I'm sure there's consequences there. But what what's, you know what, what's that limit with, you know, our calls quite social and you drink it and you kind of, you know, wind down and however people will do that. But what you know, is there a line between just you know, having a glass of wine, I know we've talked about this slightly before with yourself but having a glass of wine at but and then you know that wine turning into something which is, you know, is no longer helpful to you and, you know, it's taking you down a wrong wrong path and how do you know when that's actually happening to you?

Jerzy Gregorek 32:33
Well, you know, we have a certain strain of, of dealing with life on daily basis. It's like an energy or a battery or storage of energy that is good, and is powerful and strong to operate any kind of badness that could happen to you. And then when we go through life, we use this and at the end of the day, we Have them the least of it, right? So you have, you don't have this energy energy to override when somebody irritates you irritates you. So, you could really, you know, say something wrong. And then daily when you have a drink, it becomes worse. And then you can have two drinks and we get more tired and then we have less energy to put a goodness less energy to become less energy to overeat or this impulses and, you know, the, the worst, you know, crimes committed, you know, in drinking in bars, you know, between around one and 3pm A Yeah. So the weather we are the most tired, exhausted, and then drinking also makes us worse. We have less self control. It's so okay how many you know when I go and, you know, to a party or somewhere it I have wondering, and and that drink, I use delay delay gratification with it, you know, I was wondering for two hours, and I have one drink and two hours have to pass a look at the clock. And then I will so it's my plan, I have a plan I have a strategy without the strategy, I could have free drinks within 10 minutes right? So I have a strategy and they you know, know that strategy is good thing. And I asked him I believe is behind this. So first you would need to teach people that or you know, a create that belief in them that is okay, because they could say, well, I forget about this. I like my alcohol a while I don't like plans and so on. That is the philosophy that is the person right? So you wouldn't really spend some time with that person to to help that person to be Believe that actually it's a good thing to get, you don't want glass and and be able to express that control over yourself. It's a good thing and it and that delayed this gratification and waiting for two hours. It's a good thing. So first, you would need to really change philosophy on that one that, you know, you should expect. Sometimes you know why I tell people to do that thing and they don't like it right? But they work on them until they they would accept the knowledge they do accept the plan, believe that's why you know, I you know, sometimes it's very difficult to help people with weight loss because when they are 160 pounds and they become 120. Their whole philosophy and believing system has to shift and adapt to that 120 because 120 has a completely different mindset than mine. said that likes one twin that likes eating certain way amount of weight and the planet with it. But 160 doesn't like it Yes, a 160 doesn't like one planet. So if you lose the last waiver passed, and the mind didn't adapt to it, that the mind is still in 160 lifestyle and it will take backward very fast right way people in the yo yo diet constantly they are able to control control really their, you know, bodyweight because they they don't work on the mind, the philosophy of how we deal with how we see this, how we believe how we knew the things and so on, right so it's a complex right? But But we should work on it right? And and and we should work on ourselves from the perspective of feeling believing and you know, from a spiritual perspective And so on there I thought the science knowledge all

I have to say about this one thing when they go for a dinner, I will have a drink and I will order sparkling water. And when they drink I pour sparkling water to my brain and they think I keep drinking and my elbow is they know that they usually have vertigo with no pro sleeps isn't That's it, like drinking and they kept pouring. That way, you know, slowly, my eye becoming happy, like you said kind of like warns me, makes me happy but not really, that I would lose myself in it. So let's say and now I would have ordered one minute I would have empty glass and the waiter would comes in. Do you want another one? I avoid that. Because my class is always full. So, so Hey, where are you? There's no me now. So at the beginning they upset about because they want to sell you alcohol. Right? But, you know, after Why'd they know you, you give them better, you know, tip and and it's working that way. So you have to help yourself with controlling yourself. But when they have to drink I noticed right? So I'm well I'm well okay but I get a little bit interrupting people I don't flow and when I have free drinks, usually I have to apologize next day for what I've said is I think is very clear that I'll go in a small quantity is really contributes to the, to the flow to the easiness and dropping a little bit this helicopter control what we are sometimes and so on and you know it's a helps us to ease and and to enjoy our dinner with friends

Matthew Januszek 39:20
who's a fine line though, isn't it Don't Don't you think between those two I guess you know you've had a lot of experience in that but I suppose you know, I guess there's times when it's difficult for people to say Well okay, I want something to take the edge off of life, you know, a glass of wine. I've been I hadn't been drinking for the whole of this year and then we had a, we said, well, we said we keep we wouldn't drink until March and then in March, I've had a few glasses of wine, but you know, it was very easy not to do it. But now I've had a glass of wine. It's also very easy at the weekend to say well, we'll have a glass of wine and make excuses for that. But um, Yeah, just interested to know Canada, because I'd also the more glasses of wine you have, the less self control you have. And then, you know, so Okay, well, we'll, we'll finish off the bottle together, for example.

Jerzy Gregorek 40:12
Yeah. And, you know, it's not only that you lose control, but you know, you stop carrying it, you don't care, you don't care that you get better, you don't care that your family needs help. A, you don't care that you need to spend 1015 hours you know, have the really hard labor now to really figure out you know, where you are, and how to adapt yourself to the, you know, challenge that is really presented to you. So, you know, it's a we don't care and that's just a horrible thing that no one once we get into that, there is no power. There is no energy that could drive us to do today. work load That needs to be done in order to get better. Sometimes it's just like months and months of hard labor has to be done in order to get better. And if you don't, if you drink, you can completely miss the idea that you really need to work toward this and then you can lose the house right? Or even the family, you can lose those things and things can get a lot worse. That's what you're gonna have a negative visualization by Stokes right? And, you know, you you can, you can visualize that events can get worse, that that they are they are not really so you don't have to get into your brain that they're the things are horrible that the world is ending the world is not really ending, you know, like, and we'll pass this it's not like it but we can make it worse by our own behavior by our own way of living, we can make it worse. So why not to make it better, if we have the power to make it worse, we have the power to make it better, right? So if you, if you if you have the power to achieve happiness in life, you have the power to achieve depression in your life. Then the choice is yours really. And if it's a choice, that we really have to develop their ways to help people with this, to make the good choices that have choices that contribute today, to do work that needs to be done contributed to practice that needs to be done to to do habits that they are good. And you know that so we need help with this because it's a process and we like with enterprises, daily activities important the daily connection with people is important that they need inspiration, daily motivation and reading Now, the good books is a good idea watching good movies you know is a good idea, the movies they have strong characters that they are characters like, you know characters that they change or they you know, they change the world like like midway for example, right? And the pilot that is just, you know, incredible calmness at the same time. You know, you're such adversity is such a horrible difficult situation that pilot finds himself in, you know, amazing grades, you have a lawyer way, you know, fighting for, you know, getting rid of the slavery and you know, it's you need to watch this movie to see these characters because you Draw good energy from that these are good people at the you know, Ip Man, you know, it's about you know kung fu but it says such a wonderful person you know, do your watch and you you feel good you know you watch and you feel good, you know to see this person because we identified with that person so you can really get better because even watching that person you know, like to go through life with this calmness, this beautiful gracefulness and and also very powerful way of dealing with adversity.

Matthew Januszek 44:41
So when you talk a lot, really and it seems a lot in your programs about the mindset. You've got your new book, which is which has recently come out what was what are some of the habits that that you know, you've talks about watching movies, positive movies, etc. But what are some of the habits that you can do to help yourself get into the right mindset, whether it's from your your drinking your hundred and 20 pound body? Or just, you know, staying in the present moment? And you know, not not getting out of that what what are some of those things that you found have been very successful work on a lot of people that you've worked with.

Jerzy Gregorek 45:25
I mean, the first you have to know why you're doing what you're doing. Transparency is the most important factor, you know, that transparency of fitness is really needed. And then you don't have transparency, you just have a lot of entertainment. So transparency, when you when there's transparency, that you know the numbers, you know the science, you know, the goals, you know, the standards, or when you know the standards, you can, you know, you can also relate yourself to what the standard if you don't know this, and that How you could, you know, know where to be right? So socially we have a lot of standards and we learn how to be around the standard. So it's just the same as, as fitness. So, in the heavy body there is for example, I do bodyweight is a standard. And that's that, that helps me to control myself helps me to control you know, the food control the exercise, and and to do things that they need to do. But, you know, the, the whole exercise system is a mindfulness system, that happy about it. So it helps people with the breathing, the breathing pattern within the exercise, helped people to calm themselves down, calming down was the major purpose in the happy body. And every exercise has their inhale, and then left. But laughter inhale is there hold so it's just the same as the breathing that You would calm yourself down. So inhale, we have two dumbbells that say, you stretch your return, and you exhale. And you do again, inhale. And you do this patterns of the inhale and the whole and exhale. And you focus on calming yourself down. Instead of creating anxiety, 30 minutes like that, after 30 minutes like that, you walk out of the room, and you already kind of man, your person, you you you talk to your family in a good way. Because your focus was not on exercise and creating the anxiety the way you exercise, but focus on your breathing and calm yourself down. When you do that, you're more you're more kind that you know, angry person, right? That that calmness goes with kindness. And it's really very important idea Also just breathing patterns everywhere wherever people are so deep even when you talk to people and then somebody can irritate you you can breathe and once you agree if you will find a way how to flow with the person, how not to fight the person. Now the cooking is is very important so, in the program we teach people how to cook very simply and very strategize the cooking but not really thinking about recipes and not to entangle yourself with the recipe mother taught me how to cook and they teach how to cook. You know, my my soups are half of the pot pot, carrots, celery, parsley, and Anya and other half of the pot isn't my flavor. It can be you know, broccoli can be cauliflower can be asparagus, and then I have half and up and that is my suit. Make a Difference jobs all the time. I don't need any recipes. I don't need anything I just make always search without any. So I teach strategies. So it's very simple, and it's not overwhelming. You know, you focus more on meditation, cutting carrots and peeling them, you have this rest from thinking of this recipes. Mm hmm.

Matthew Januszek 49:25
And just just just coming back to the exercise part again for a moment. So you mentioned that you're doing more conscious breathing as you're lifting the weights, what what's what's the difference between the type of breathing that you're going to naturally do from lifting weights, you know, in because because when you're when you're, you know, if you're squatting, for example, anyway, you're going to be out of breath. Is there a difference between the type of breathing you talk about and what would naturally happen through working out?

Jerzy Gregorek 49:53
Well, the, you know, to create the routine to exercise routine that would help people to gain muscle. First of all, it has to be interval training system, so in intervals and training but not really constant. So when you grieve constantly in and out and do certain things for about 1015 minutes, it's it's, it's an endurance system. So to come out of it is it would be to create lifting and stopping and lifting and stopping. And then when I introduced the breathing to it, like in weightlifting, you go in, hey, and then you go in and you do that, then that jerk let's say, but then you drop so you have to hold the breath for for a second or two. So, you know, that helped me to create in the happy body the breathing patterns that would help to calm ourselves down, why we're also building the muscle because You know, it's, it's really so much needed because we definitely write when we eat, but the breathing part or even even when you do squats, you do squats, you inhale, you go down, you go up, and then you exhale and inhale again and you go, you hold the breath through the process of doing the squat, because if you if, if you release the breath, and before your chest would collapse and and you cannot collapse, so you have to be on, on up when you actually release. But then every exercise in in their happy body follows that the idea of parasympathetic nervous system instead of simple breathing in means, like more important than is calm ourselves down, then actually create anxiety with exercise and be hyper

Matthew Januszek 51:57
hmm that's interesting. Yeah cuz I guess a lot of popular workouts now that high intensity hyper yeah in terms of the the experience so you're you're totally the opposite then on that

Jerzy Gregorek 52:15
survey, let me see. Let's say I have demos right and Sunday employees first exercise. So that's how it goes in Hey, I type now the stomach declares my, my Joe's up so I'm more on the heels and then I do the lifting and then I do the stretching. Then I go down and next case so in a tight loop, stretch down. Exhale in the head. Wait live stretch x. You see, in this way, I a creative possibility for myself to lift, to be flexible to get stronger, but also calmer. Also, I'm completely mindfully in what I do. I focus there are six things that they do within every repetition, I will inhale our sole core and I will lift I will distract, will return, I will activate. And this is the mantra that goes through the happy body on day on if within every exercise within every repetition. So you can imagine that after 30 minutes of that, you can really come down you can be flexible. Flexibility is very interesting because the flexibility is something that likes relaxation and doesn't look When you get really tight, right so it's an it's an interesting factor that goes more with the grieving and calming down than actually were, you know, anxiety right? There are a lot of things that we do the happy body, right? We do the calmness, we do self control, we do the details, we do the mindfulness, we do the singularity of the brain, and all of it creates the person that for that person is easier to deal with, with the live because your charge is bothering this trend, the the strength that you have to control yourself to when you could be irritated, you will not. So you have this energy. Let's say if you do it like about 5pm let's say you come home and and you are tired, you're exhausted after work. So Be instead of re going have you know a glass of wine or wine with your wife, you go into the gym and you do your work. Yeah. And that recharges your battery recharges your energy recharges your self control, and then you because of that you are simply a better better person becoming because you are not prone to be irritated, you're not prone to be to retaliate to another person for you know, just simple thing. You have, you know, calmness, and you have this you know, goodness, and you have a lot of it.

Matthew Januszek 55:44
You talk about self control and I guess that's important too. To you know, to get you in the gym is important for your diet and I guess it's important to have that mental self control. How do you how do you train to be to have more self control them

Jerzy Gregorek 56:00
Well the breathing is the first thing that you do and then you focus on the present moment, right? And you create situations in life that you delay gratification, you practice delayed gratification. person that you are you have like instant gratification, right? That you have to have things right now to use that practice you picked up on those things, then you practice so you, you recognize your anxieties, you direct your steps, recognizing your situation when you're very irritated if things don't happen right now, right? So, then you work with those things. So let's say you go to coffee place and you get irritated that people are, you know, five people in front of you but you want coffee or in now it can be A person like that. Yeah. So now what would you do you say, Okay, I'm going to work on myself. Yeah, to create more self control. I'm going to set for 15 minutes up there, and we're going to sit and you know, just calm yourself myself down or stop breathing. Inhale, hold, exhale, I'm going to be 15 minutes there. And after that, you can decide and now I will not have coffee. I will walk out to you train yourself, you know, you'll help yourself with delay gratification because delay gratification really felt word of control, right. Those kids in marshmallow studies in at Stanford, where they were 40 4040 years old when they were exposed to delay gratification and self control. They lost self control, some half of them they lost control and they ate them. Marshmallow, within 15 minutes, others waited. And it's not easy to wait, right? Because some of them they had to close their eyes and pull pull their hand and look somewhere and so on, right? But those who really could weigh, right they they expressed this delay gratification they had more after because they got another marshmallow right. And that that thing is extremely important in life because this is were visited 25 years after and those that could weigh could delay it. Those kids were a lot of better than others. They had. They usually were married, they didn't have financial problems. They were taking good environment grants. They didn't have any problems with law and so on other cases Couldn't wait, they have problems. So delay gratification is the main thing really to train yourself to help yourself. If you have instant, you know, gratification new, it would be really hard for you to control it without anything, because any plan, any strategy, any, anything that goes with any habits to form habits, good habits, it will come with certain plans, but it's all in the frontal lobe. And that has to be constantly, you know, created constantly

Unknown Speaker 59:38
address, right? Practice,

Matthew Januszek 59:42
I guess in in the world today and it seems to be ever increasingly about apps and services and that that really support instant gratification. Now we're in an instant world where things are just getting quicker and quicker and Do you think that we're actually training ourselves to, to becoming further and further away from delaying the gratification and, and and that is, you know, something that we really got to got to work on you know, when even if it's your phone there's always just it's just instant instant instant fast speed quick one it now that's that's the world we live in and I suppose those are the habits that we kind of get used to, don't we?

Jerzy Gregorek 1:00:25
I you know, I like instant things. It's not like it's an it's more about the aptitude to do the certain things in life not really, all the things I really liked it I have an iPhone, almost everything that I I want, and it's instant there but it's only information that passes from there here. And there were created this faster thing. And and you know, plane versus train versus ship, right. It's shipping us faster, and that's okay. I don't have a problem with that is, it's just not really instant gratification I'm talking about. I'm talking about instant gratification that, that it that we want certain things now. And that contributes to the societal problem for us that if we want that, and we really express our irritation, and then we express our negativity that we can create the situation that we are getting worse and we can, we can have this situation that we can engage with others and say wrong things or do wrong things. And this is where we lose our control. And that's why we're training ourselves in doing certain things on databases that require a This delayed gratification calms us down. And and it is not really to get the instant things because they available, it is about that we get irritated when we don't have certain things and then probably was always the case, you know, in the world. years ago, you know, soccer had to eat or eat live right there were people that wanted to live to it. And then then you know, it was already you know, people saw it over there at that time. And today I know we have monks or we have tourists that are obese and they they live to eat instead of Eat to Live and they, you know, people that they are spiritual people, they're missing completely the self control how you can be oppressed and be obese. And, you know, eat in excess and you eat, you know, two or three times more than you really need a while Do you care what I have how you can put, you know, the laws of work here, you know, in the right way, I know how you could be right? That you can be a monk and care for the world and create a waist. And and a us more you know more than you need

Matthew Januszek 1:03:31
they are I get it. But I suppose when you when you think about fitness, that's one of the things that most people are not prepared to wait and sacrifice to get the you know, to get that that kind of life. You know, they don't always want to sacrifice the diet they wanted. They want to take something or eat something or drink something, there's kind of going to get it there very quickly. And same for your workout. You know, people want that sort of fit in 30 days and it I suppose they expect fitness and well being to happen quickly. And I suppose your philosophies is the one you talk about is, you know, it's almost like changing your lifestyle in terms of how you think. And it's, it's it's a lot slower and it's a different approach to it, isn't it Really?

Jerzy Gregorek 1:04:17
Well, you know, there's just there was this Russian coach who said, I need 10 years to make a national champion. If I don't have it, I will never create one. So, I said the time is needed to the time is needed to do certain results. And if you violate time, you will never have results. So you know what kind of results you want. You have to identify the results, but I will tell you the joke about the time and the results, so there is a father and he goes a son and brings the sun to the master that taught him happiness before so he comes in muster? Could you teach my son happiness? And like you taught me, of course, you know, living here so you you go and have tea and come in half an hour an hour and then we'll talk. And so he talks to this done. And then he says, okay, when we do this and that and then in about in about 10 years you will know about happiness and how to create that in your life. This sounds what Buster but I am a diligent student, I always do twice as much, you know, the teacher asked me for so that within that be five years and the monsters Well in that case it will be 20 years. Right. So, when you want to do something, and faster that can be done. It is would be definitely slower. So let's say if you want to progress in a cleaner injure faster that body can adapt to it. Let's say you live 200 pounds man Do you want 50 pounds right? You want 250 pounds injure. And then what how the body adapts to the progress because the part that builds the better attendances bit builds the better bones which builds the better muscle builds the, you know, better nervous system, all of it is built during the process of getting 200 250 pounds. So the time is needed, how the body adapts to it, and the body needs certain repetitions first to accumulate, then adapt to the certain levels and move on. Well, if you violate that if you go faster than the body is behind, right the adaptation of the Body becoming, but you can really push and and you can get there faster, you can really work on anxiety, inspiration and screams in the gym and so on and you can get that, but once you get there you you you you will have to collapse because the whole body is behind. So how you going to cops is usually you will be overtraining or you will, you will injure yourself. There are two things will happen. Right? They have to happen. Why? Because the time the adaptation recovery system is behind. So you you drain reserves, and you violate the adaptation process to become to 250 let's say you want to three months but it has to be seven months or eight months to make it happen the right way. Well, let's do the right way you will never make it That's the whole idea of the coach right? So, you know, think about the Formula One training okay. So, wow what that what the skill is that right? So, when you when when you think about yourself and you would like to go and be the driver, what will happen if you go and start talking to the drivers you know, then then you will have certain lessons and things will be around drivers like that it will take two three years before you really even get into the car. You show us that this is the the skill of whether what about like climbing, you know, mountains and you know, this is that when the danger is there, the more clear the time is there, you know, to the time that is needed to make it happen. So, how did you psycho? Yeah, yeah, I'm thinking about this guy who called Captain without the ropes, what was his name? I forgot.

But, you know, this is the man who decides to climb You know, this captain, you know, without the ropes, right? And it's amazing thing amazing training, you know years of boxing to make it up and it in there no mopping the whole wall of the mountain, every piece of it every inch is you know, and if you compromise that if he compromise that because he did it, he would be down he would he would be killed. You know, he didn't compromise and the way he talks about it. He he was very clear about you know when he was going to do it. And and and you know and when they actually you know you're when you watch documentaries, just amazing. Think of a radio master you know doing his thing in a completely mindful and and and be with this you know it's just like the present moment is really present moment if it's something if he had that slight this even via hearing this you know quiet you will be killed you'll be done huh right so

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