Own Your Time Matt Wing
On Own Your Time this week, I’m joined by Matt Wing, high-performance coach.
In today’s episode of Own Your Time, I’m joined by high-performance coach Matt Wing, who proves that it’s never too late to shake things up and feel better in your body, your schedule and your life. At 53, Matt ditched the burnout cycle, gave up booze and built a business helping busy people do the same.
We talk about the habits that actually make a difference (it’s not doing more), what changed for Matt after an ADHD diagnosis and why strength training might be your best-kept secret for long-term health.
Matt’s approach is a breath of fresh air. No rigid routines. No “you’ve gotta wake up at 4am” nonsense. Just real, simple shifts that busy humans can actually stick to.
Key takeaways from this episode:
The 30-day plan that kickstarted Matt’s transformation
Why quitting alcohol boosted his energy, clarity and confidence
ADHD, mindset and making peace with the messy days
Marginal gains: why tiny changes beat massive overhauls every time
Matt’s morning routine (and why it starts with a high five in the mirror)
How to fit fitness into a busy schedule, without needing a gym
What “high performance” really means and why it’s probably not what you think
Resources mentioned in the episode
Book: Atomic Habits by James Clear
The High 5 Habit by Mel Robbins
Podcast: The Brian Keane Podcast (episode with Gerry Hussey)
Read the transcript:
Please note - this podcast episode was transcribed by an AI tool, there may be some typos or errors.
00:00 What if running your business didn't mean sacrificing your time, your health, or your weekends? Welcome to own your time, the podcast where we trade hustle culture from mindful sustainable success.
00:12 I'm Sarah Stewart and around here we're all about getting more time for what really matters. I'm joined today by Matt Wang, a high performance coach who's living proof that it's never too late to take control of your health, habits and mindset.
00:28 It's 53, Matt brings over 30 years of personal experience as someone who's walked the high performance path himself and now helps busy, high achieving folks do the same.
00:40 His approach ditches all or nothing mindset and focuses instead on sustainable routines that create real lasting change. We're talking about strength, energy and consistency, not as a goal but as a way of life.
00:54 Let's get into it. Okay, hi Matt, thank you for joining me. Hi Sarah, thanks for being with us, it was much appreciated, I'm just looking forward to it now.
01:02 It's a bit going, get some compensation flowing. Yeah nice, where are you dialing in from? Where are you in the world?
01:12 Sunny Air Shea, so by the sea, so you're probably about 45 minutes from Glasgow, so yeah, out of way in Air Shea.
01:21 Nice and it's sunny with you as well. It's sunny and we're about two minutes from the sea, so it's very nice down by the beach.
01:29 Today I was down the road, yeah. Oh, lovely. The sun is out. I was down with the dogs, so yes, it's a lovely day to be inertia.
01:37 Yeah, nice. I have got my dog here on the floor. She has not been walk this morning, but hopefully she stays quiet.
01:48 Okay, so let's get into it then. So you sent through your pitch to me and you sort of described yourself as living proof that it's never too late.
02:00 And could you maybe just reflect back and tell me a little bit about that sort of turning point that then led you into your work as a high-performance coach?
02:11 Yes, probably a couple years ago now I was just on a bit of a hamster whale, I was working hard I was playing hard, I was I was training hard, I was doing all the things hard and I was just like felt pretty done in.
02:27 Not burnout but just a bit kind of like a purpose, like a structure. So I just decided to make some big changes to my life.
02:36 I stopped drinking alcohol because that has been a major player for a few years in kind of undoing all the good work I was doing around fitness and and habit changing and stuff like that.
02:47 So I just thought right let's let's just draw a line under it. Let's create a 30 day plan for myself just for me and just try it and see how it works.
02:56 So I kind of broke it down in the sections, structured it and I thought right let's just do this for 30 days, nothing chaos and see if it works.
03:04 And I did and it worked and it that was the kind of catalyst for my change because it was really quite straightforward and easy the way I broke it down into daily structure with some goals linked to those 30 days.
03:18 And yeah, that was my kind of starting box. I was like, wow, I can really help people by using these kind of processes and systems.
03:25 Behind people's goals and needs and aspirations and really kind of, because I'm a busy person, I had a family, two kids, a house, a wife, if dogs, all that stuff.
03:37 So I was living proof that you can still be super busy and still make really positive change just by putting some more structure and habits in place.
03:46 Yeah, nice. Lots of things there that I want to delve into. I also love the fact that you're talking about like processes and systems.
03:56 That's the kind of thing that I love as well. And when you think about being a high performer, what does that actually mean?
04:07 If you've asked me that question a couple years ago, it'd be very different answer, but now it means that someone is basically excelling in areas of their life that they won't before.
04:20 So, you know, for example, let's use an example of that, let's say your diet wasn't very good. You've kind of done some work on your diet.
04:28 You're now got your diet in a really good place. You know what's good and what bad to eat. You've got eating protocols and they're in a good place.
04:36 So then that makes you perform higher in that area of your life and then that makes you more productive of work, etc.
04:43 So when you break your life down you have the nutrition and habits and mindset and home life and all that kind of stuff.
04:52 If you start focusing on one and kind of become a high performer in that area you can kind of can roll that out to the other areas and then become a high performer in all areas of your life and then you are a high performer.
05:04 That makes sense. Yeah, it does. Yeah. Nice. Okay and so thinking about the change that you went through then and you talk there about giving up alcohol.
05:20 How is that maybe just thinking about the alcohol in particular. How is that sort of shaped your journey? Because I and I've also shared previously about my journey to becoming alcohol free and I know what maybe like nearly six and a half years alcohol free and I know for me it's been really impactful
05:41 but what is it been like for you that journey? Probably life-changing. I was diagnosed with ADHD a couple of months after I went and started to go to Cal Free, but then when I started rewinding my life, all of my life I'd always felt a bit like a bit out of sync and a bit, you know, just always searching
06:04 for something to make me feel normal. And I used to use that cold for that reason. It was just to balance me out, to level me out as if you like.
06:13 So that, that, that, that, that explained a lot of things to me and why I behaved the way had all my life and why I felt different, you know, stuff that really HD stuff being quite hyperactivity and black of deed, kind of not been out to, you know, concentrate too long certain things if I get bored really
06:31 easy, I'd kind of go off at tangent. So when I removed alcohol for one, it just kind of, it kind of, my brain kind of just was alive because it would be dampened by the alcohol.
06:45 And then it just made such a positive impact on my life, you know, my anxiety went away, my sleep had got better, my energy returned, my destructive behaviour was removed.
06:57 So, you know, I wasn't, you know, drink, drink, drink, drink, train, train, and train. Drink, drink, drink, it was that kind of balance in that I was playing.
07:04 You know, I was training hard and drinking hard and it was a constant scourshing. So, by removing alcohol, everything improved, my training improved, my fitness improved, my family life improved, period, my work got better because it wasn't, obviously, hung over or feeling that kind of a phage itself
07:17 or work, I was for the energy, making better decisions, yeah it's probably the biggest game changer for me personally in terms of my development as a person removing off call was a absolute game changer and I would definitely recommend to anyone if you think it's impacting your life just try for 30 days
07:36 and see the change is massive and then when you get into a bit of a role, you're just like, wow, then you become angry yourself because you think, I wasted so much time drinking, you know, there's a bit of resentment kicks in but then it's just, you know, you can't, you can't think like that.
07:52 So it was such a big shift for me and a life, it's just like you've been having these glasses on and they're a bit like dull, and then when you take the alcohol away, it's like everything's kind of in multicolour, You kind of everything's enhanced and you just know it's so much more about life and you
08:12 fill of zest and energy and it's just yeah, a game changer for me. That's a really nice way to put it in terms of like the lens, the dull lens and then being removed.
08:23 I really like that. I would say it's been one of my biggest productivity hacks is ditching alcohol, excuse me a bit like what you say in terms of the hangover and it just like creeping into then everything that you're doing and yeah when you remove that it's it is so impactful um yeah so it's like yeah
08:49 yeah it's just it's just a game changer full stop you mean you make so many bad decisions when it's in your system and you eat you know eat bad you everything's just not you just perform a lot less than what you're not basically being high before my you're being a low performant because that's the impression
09:07 you're that much how can you perform your best if you've got a toxic poison your system you know messing with your chemicals and all that and all of the other stuff that comes with it so yeah it's it was definitely removing it and it will make sure you're high performing my in any way, straight away.
09:21 You got one up on the world. And you mentioned there about the ADHD diagnosis. How is that impact your sort of outlook, I guess, and where you are now?
09:39 It's been a hard one to accept when it first diagnosed, because the whole process took about three months. It's quite intense when you go self-diagnosis it's like it's not like on the NHS it's a lot more not there's no problem with that but when you're paying a couple of thousand pounds to they one they
09:59 put you through the the military was you know there's a lot of questions a lot of stuff out to do and it just really explained a lot of my behavior patterns you know all my life since I was probably about 12 you know I hate I wasn't good at school I just didn't get it I couldn't I can't learn from that
10:17 classroom room environment my attention spans gone straight away and then growing up it kind of just it just all made sense on my behaviour patterns really is and how I behaved how I had and my certain obsessive behaviour with stuff you know I've always been kind of up for once something it has to be
10:37 now as well it there's no patience behind it so it's been an eye opener and now I'm learning how to manage those kind of days where you're not far and also there's this like I was explaining to someone work.
10:52 It's like some days your brain's only working half its power you know it's like you just feel a bit like murky and muddy and you're just not right there and it's those days you need to realize those are days that sometimes you just need to accept that it's one of those days and before I'd be before I
11:11 knew that I'd be trying to get out of it or put you know I mean just getting really frustrated but they just need to sit and just let it be and let the day pass and then the following day you're back to normal so it's it's going to be such to understand on how I behaved and now how to behave when I feel
11:27 that way. The ADHD's also got superpowers, you know, people with ADHD have a lot of positive traits as well so it's really harnessing those positive traits and mic and mice of them?
11:41 Yeah, nice. The thinking, like you talked at the beginning about how busy you are and everything that you have going on in all sort of spheres of your life, and then you touched there on the ADHD and how that can sort of impact.
12:00 Where does the ADHD intersect with your time management, like is that something that you are then now proactively weaving into how you manage your time?
12:13 Yeah, definitely. There's definitely an element of you need to take down time. You can't be far in 150 miles an hour all the time.
12:22 You know, that isn't how life works. You're just going to crash and burn. So with ADHD, they tend to be, you tend to be quietly in that minds in that way of living and mindset, quite hyperactive and 100 miles an hour.
12:39 So it's definitely, it's definitely made me sit back and you know you have to basically some days just take it easy and don't give yourself much time about it.
12:48 Yeah and is that so you touched on earlier when we were talking about what does a high performer mean to you said a few years ago you would have defined is something else.
12:59 So does that tie in with that in terms of like your old way of thinking? Yeah, definitely. Probably the way I think it was everything has to be 100 miles an hour.
13:11 And if it's not refilled, you know, if you obsessed with something, if you don't get it, you're failed. If you set a goal, you don't get it, you fail, you know, you're a failure.
13:21 So there's a lot of negative mindset comes with that wave living and constant chasing that promotion, constant chasing that job title, constant chasing that pay rise, constant chasing, you know, the shiny stuff, the cars, all that stuff.
13:37 Now, none of that's relevant. It's more about how I feel like about me and inside and how I feel day-to-day.
13:47 I don't chase all that anymore. It's kind of, I've learned that that's not that's not as important as it was.
13:55 Does that make sense here? Yeah, it does. Yeah. And I guess that would be ties in then with sort of your ethos around the marginal gains.
14:03 So thinking about the maybe the 1% little improvements that you can be making. So why is that approach sort of more sustainable and sort of lead to even potential in order of a transformation.
14:21 Because what people do is, and this doesn't go for everyone, that's why this is just what I found out. People set big, big massive goals, but I have no structural systems behind them.
14:34 So as again, I'm not speaking for everyone. This is just some of the people that I've kind of, this is what I've been told.
14:41 So when you break it down, excuse me, when you break it down into smaller chunks of the goal. So if you have your goal and then you break it down into smaller chunks and then you break it down again into smaller chunks and again you become to understand that if you do lots of little things each day they
15:00 will compound and add up. So therefore what when I work with people we agree three one percent non-negotiable is each so that they do and then that's in their plans so we say right this is the plan And now what free small things are you going to promise you're going to do every single day for 30, 30,
15:19 60, 90 days, and we start and we kind of, when Troy comes to probe, but that they kind of sign up to those and by doing those free small things every day, the reward comes a lot quicker because you're doing that small stuff.
15:33 Is that kind of resonated, does that kind of make you? Yeah, it does. Yeah. I don't know if you can hear that.
15:38 My dog is barking. I don't know why. It's like when I have, when I have training for competitions and stuff, when I'm kind of coming up into the final two or three weeks, my 1% is like way my food and, you know, you really need to go into the detail.
16:01 You know, I watched a great documentary about Dave Beresford, the guy that used to be in a sky, sky cycling, and they never won anything, and then he became in charge, and he was like was the marginal gains king, and then they won six toward the Francis in the road, sky did, and it's all because he went
16:18 right down into the detail, the weight of the buckles on the shoe, the pillows they were using to sleep, the dooface, the air conditioning, the food they ate, you know, testing all the different athletes for, you know, their intolerances, you know, you know, everything was taken into account.
16:37 And when you kind of look at that detail, about your marginal gains, you know, I say to people, every day you can make so much change, right?
16:44 And thinking about something you've got this nice, stupid one, got the supermarket, you know, buy your car, far as well as you can from the main door, you know, then that means you walk all the way there and all the way back and then take your trolley all the way back again.
16:56 So by just that little teeny-weeny trendy mindset when you go to the supermarket, you're getting all those extra steps in, all that extra exercise, but even thinking about it, and it's all part of the process.
17:07 Yeah, I love that example of the cycling. And I think it's like the scientist and me loves all of that sort of the experimentation.
17:19 And yeah, how can we tweak certain things? And I guess there was a lot of tracking as well that went on Yeah, so then see what changes give what results?
17:29 Yeah, it's actually so, you know, when you get into the detail on any element of your life, there's always scope to change, however small, but small change is better than no change, you know, every small 1% change you do each day has a positive effect.
17:46 It's like a snowball, it just gets bigger and bigger because it rolls down the hill. So, you know, day one, it can be a tiny little conclusive snowball, my time you get to the bottom of the hill.
17:54 So it's the size of a house. So because every day you're adding an add in an add in. And that's only like one of the one percent.
18:02 So if you do like three or four, five small changes every day, you've got five massive snowballs at the end and just think of the positive changes.
18:09 You can do it just 30 days but making five small changes every day. It's pretty mind blowing how much easy changes without even people think change has to be big.
18:20 It doesn't, it starts really small and then it just compounds and compounds and compounds. So I'm a massive believer in the marginal gains and 1%.
18:28 I look familiar every day, every time I go out, you can find them everywhere, wherever you go, every day there's always chance to make a small change, positive change.
18:36 Yeah, and on that, I guess that's also something bathing in mind, isn't it? It's also really easy to do the opposite.
18:45 If you were to eat a cake every day for 30 days, he's like that with compound in a really bad way.
18:54 Is that impressive? Great example. So that's, you know, people do vacates every day. And then, you know, it's like alcohol.
19:00 It's empty calories. You know, when I worked out, how many calories five points of Lager have had? I was like, oh my God.
19:08 That's just, but their empty calories means they can't, your body can't even get rid of them. So they just basically, you're just giving yourself a load of, you know, calories that you can't process.
19:17 You know, if you're doing that three, four, five times a week and then eating bad food on top of it.
19:23 That's not good, you know, that's not good place to be. That's a really bad habit. So, you know, habits are so powerful.
19:32 And I think the more people understand them and implement them in their life and the more positive change they see, they become obsessed with habits.
19:39 And that's not a bad obsession to have. Believe me, you know, James Clear, Tom McHabits, his book's fantastic, you know, read that, talks about habits stacking, that's what I teach my class about.
19:49 It's, it's, how can we have it stack, you know, how can we add a habit, add a habit on a habit on a habit.
19:55 So you're getting a friend of a row about them and thinking about it. Yeah, yeah, to make it as easy as possible, to sort of stick with it.
20:02 Exactly. And I think the, what was coming up for me there when you were chatting was just the, I think from my, where I come from with the clients, I work with a lot of people are not intentional with their time.
20:16 But I guess, you know, from your speed as well, a lot of people are not intentional with, you know, what they're eating or how they're moving their body.
20:24 And we're just doing things maybe without thought. Exactly. Yeah. And all of this so creates you more time. You have more time because you're a bit more productive with the time you got.
20:35 So it's a win we know, right? You know, you're into time by creating more time in your life. if you have more time to spend on something else, positive stuff, so it really helps time management when you have this structure in place and these small habits because it just creates more time naturally and
20:51 it's the win-win. Yeah. Now I know that you're big on your morning routine and like one of your mantras is on your morning, on your day.
21:00 Yeah. Talk to me a little bit more about that. Like what does your morning look like and how do you help your clients with their morning routines?
21:09 So, I basically implement what I do with the client, so I give them my mind warning routine and I say just try that for 30 days and it will change how you feel and how you think and it sets you up for the day, so you know, only one in only one day, it's pretty straightforward.
21:25 So for me, as soon as I get out, these are, I have a liter of water and pink salt, right?
21:32 That's quite a lot of water. No, no. Two points. Two points. Do you take that all in like one goal in a one?
21:39 Yeah, so but for women it's half that so for women it's one point for men it's two points and and that just you've been sleeping all night your body's dehydrated it's lacking minerals, calcium, potassium, sodium, all of that stuff you do that it fires your digestive system up it replenishes all that
21:57 stuff that you're lacking and your body's ready right so that's that's number one. Number two I would then do a gratitude list free free to five things and there may not be just random stuff all I'm happy that I've got a cup of coffee or the suns but I mean I've got a roof over my head and you know I'm
22:16 not in a war zone you can go a bit deeper than that and kind of really what I'm really grateful for is it of course I can work from home for my job you know is it because I have to free them to take my dog for a quick you can really go into detail.
22:32 So water, salt, sorry, water and salt, gratitude list. Then I sit down for a couple of minutes to just shut my eyes and breathe and do some box breathing.
22:42 So that's you know box breathing. It's the four seconds, four seconds in, four seconds out, hold and that kind of repeat four seconds.
22:51 So just for two, three minutes and try and blow my eyes and focus on stomach. I'm really trying to get some clarity around my day and what we want to achieve and visualize all the good stuff.
23:00 So that's number three. Number four is one that people find so hard. Is that when you cling to tea, if you high five yourself in the mirror and say, right, because your habit's stacking, you know, you cling to tea so that you do that anyway.
23:14 So let's do so. You look at it very easy when you do it. And you high five yourself say, I am doing my best good things will happen today.
23:21 That's just an example what you can say. You may want to do so. I get, I make it that bespoke to people and we decide what they're going to say but they find it really hard but by looking in your eyes if you believe in yourself, if you don't believe in yourself now and else well so you need to really
23:36 look in your eyes with intention to say it and believe in yourself because a lot of people give themselves a hard time and they are doing the best they can right and by telling yourself that it makes a difference because you may have all sorts of stuff going on your life but if you are doing the best
23:50 you can you can't do it more than that so by telling yourself that that's a real positive affirmation that you're making to yourself while cleaning your teeth and then it's hard because it is hard because you know but you get used to it um so that's number four and a number five is move and when I'm
24:08 so moving you know I personally go to the gym or do a cycle then I do a cycle whatever but it doesn't need to be that it can be just go for a walk in nature go outside for a walk your dog walk to the shop just move basically to get that blood and the door things, flow it and then kick it in and then
24:25 start your day, right? Five simple things job done and by doing that you really are sitting your day of intent and then your on your day.
24:36 So the high five one is interesting because I think a lot of people, even if they are like looking in the mirror, I don't think they'll be looking in their eyes.
24:46 Yeah and I do remember an exercise that an old coach of mine had me do and it was we had to listen to a particular piece of music whilst looking at ourselves in the mirror.
25:00 And it was really quite powerful, emotional, like it was a lot harder than I thought it was going to be.
25:09 And I think there is something around like actually looking at yourself with intention, like And I don't feel stupid, it's just you in the mirror, you know, you say what you want, you know, at our welcome summit moment is trying to stop drinking so they say today I'm not going to drink, I'm not going
25:30 to drink today and they don't drink because they said it within 10, they know the positive side, the positive spin-offs to not drink in that day and everyone's different what they want to say, but as long as you say saying positive and with intention.
25:46 That's the key. Nice. It comes from Mel Robbins. Mel Robbins, I learned it from Mel Robbins, the high five method.
25:53 And when I heard it, I was like, that's let it rubbish. And then I started did it. And it's not that rubbish.
25:57 It does work. Yeah. Interesting. Okay. And coming back to sort of the time management, say the things. So your busy, your juggling lots of things, your clients are also busy people.
26:14 How do you help them fit in like the fitness and the different thing. I know that like the 1% stuff is more achievable, but how do you help them fit that into their busy life?
26:26 First, we have a call. Have a call, have a chat, see what they're on their life, what they've got going on, what they've got access to in terms of time, you know, the access to a gym or the access to home, stuff at home, whatever, whatever.
26:40 You know, what's their diet like? You know, what's their mindset like? What's the energy like? And then I will construct a structure for them and it will be like a weekly structure so we'll break it down into a daily structure, but then we'll have also have what you can do each day of that week.
26:58 So then that will factor in their work when they get to work. you know if they're going to work at a living house eight in morning, can they leave the house, can they go to a gym on a way to work?
27:09 You know we start probing and making it really persuasive to them. So it's all about creating a positive structure. And when you become accountable to somebody as well, you tend to do it more.
27:19 So you know when you think, shit Matt said, do this, I better do it. So you do do it because you know I have a coach and I'm accountable so I know what it feels like.
27:27 You don't let that person down and if you're paying something. You can want to do even more because you want to see the benefits.
27:32 So it's all about for busy people, it's creating a structure, finding a structure that works for them, but put them down for them, make them count them before it.
27:41 So however it's exercise or nutrition or habits or mindset, all of that stuff links in together and it all equals living longer.
27:49 So if you put all that stuff together, it's like you pension, you know, strength training for example the more strength training you do now you're building a bigger pension pot for your like a life because if you're strength training in a younger years when you get to 70-80 you still have that muscle
28:06 and you'll still be doing it so you're less likely to get it all quicker. That makes sense yeah? Yeah so I've been doing a lot more strength training.
28:15 I actually got a PB this week and yesterday for my back squat I did 80 kilograms. That's good yeah which I was quite pleased with.
28:26 Yeah, that's good. That's good. That's really good. Well done. We're at the gym. Yeah, at the gym, they've got a bell, so it's the PB bell.
28:38 So when you get a PB, you get to ring the bell. That's awesome. That's really good. See, look at you.
28:46 Love life, laughing about strength trading. It's been a real change in my mindset and I would say just over the last couple of years as well.
28:57 And whether that is like part of, I mean, the most people come to that realization as they start to get older, I don't know, but not everyone is strength training.
29:07 No, they're not, but when I find out the benefits of it, they're like, oh my God, I wish I was done as soon as.
29:13 And it's never too late to start strength training and again, it doesn't need to be in gym as long as you're adding resistance to something it could be at home you can just you know you could just do body white squats that's Adam resistance you know you're just Adam is it posture pushups you can do them
29:28 at home plank so you can do them at home lunge is at home you can all of this stuff can be done in the house and the better you get you maybe do a squat at home holding something like a couple of bags a German you just add resistance and it's again it goes but it's a small gains.
29:44 It's just chipping away and adding and adding the resistance and then you just become naturally stronger and your body becomes, you know, a built for life.
29:53 So I would say, stretch raise the number one contributor to longevity. It's the number one thing now, so I'm just saying that we need to be doing to live longer.
30:03 Nice. The, what's interesting there is, like you're, you know, you're saying that So, your clients don't necessarily need to be going to a gym to be able to, like, access.
30:15 Not at all. When we have that cool, they may say, Matt, I haven't got anything, but I've got this, you know, you can buy a band for £5.
30:26 You can do so much of that band. It's unbelievable in terms of strength training. You know, I've got people that, well, if they've only got a band, but I've got the band for five of our families and now they're trying to train at home with that band.
30:40 So you don't need to flash your gym, you don't need, you just need, you can start simple work, you know, for some people it may be terrifying they'll go to the gym.
30:49 So when we may get them to start home and they're like, do you know what, I feel like the gym now.
30:53 And then we do a gym program. So each program is specific to people, what they can access and what their needs on, have confident they are, or might have some that's into their gym, they go to the gym, so they don't know what's what.
31:04 so part of the process is writing a program for that person based around what again access to and and what their goals on aspirations somewhat yeah it all depends on it's bespoke so it's not a one-size-fits-all yeah yeah which is really important the see on the mindset piece so you've mentioned mindset
31:26 a few times like and I and I I mean I know that mindset's really important but I'm obviously coming from a coaching background but like for the listeners that are tapping into this, like, you know, why is mindset so important and how are you using that as a tool with your clients?
31:48 Well what we do is when we design their daily program, we build in small mindset hacks during the so we make sure they're doing positive stuff and then we will have a section where we discuss the current mindset and they've got any like objectives around mindset so we factor in mindset tools and kind
32:13 of hacks and small stuff that they could do that would create a good mindset and I haven't done myself you know you have bad days you just feel you just don't feel right do you feel negative and it's when you get those days how do you snap this stuff out of that that kind of feeling so we can't introduce
32:31 you know it may be listen to a podcast like you're so I may make it happy it may be so it's teaching people what to always try and find some good in stuff however dark you may feel because there's always hope you know there's always hope you know when I was drinking out.
32:49 I felt really bad some days, but it was always hope somewhere. I always found that glimmer to get moving and usually exercise is so, so powerful for getting those positive things moving.
33:02 Even it's just to walk around a block. You feel so much better than when you did before you walked around a block.
33:08 You just feel different. I don't know, you know, your brain just sparks up and you can be a different person.
33:13 You can be in your house and 15 minute walk back and you like read I'm going to take the world on now.
33:19 So it's it's working all that with and it's talking to people it's it's like having a check in the weekly check in a couple of times a week.
33:25 They make check in and say I'm really feeling bad about this and this and you kind of talk to them and you know work out a system to improve and how we're going to face it together.
33:34 Yeah and sort of help reframe things I guess so that they can yeah shifter thinking. Yeah definitely. Okay. I'm trying to say, I'm conscious of time, no it's absolutely fine, what might you say to someone, you know, they're maybe feeling stuck and maybe reflecting back to when you were drinking and sort
34:05 of how you were feeling then, like what might be the one small thing or shift, like, you know, where should someone start?
34:14 I guess. Great a plan. Have a structure for the day, right, about a shadow of a doubt. That was my number one, sister of a place.
34:22 If you don't get payments of paper, it's just not, it's not, it doesn't mean anything. You're sort of having all these stuff in your head, but you need to put them to paper and, you know, even if this is simple as, you know, why don't I do my plans for people?
34:34 I even list out the days the week and then I'll say 8am and PM and AM, you're going to do this in PEM, you're going to do that.
34:41 And it could be, you know, gym A and walk PEM or, you know, gym, walk A and gym PEM, but we kind of break it down to A and M and PEM.
34:51 So, there's two parts to A and M and PEM. So, if I'm doing that, it becomes really simplified. And when you see it, you know, and you put it on your wall or you have it in your book or you take a picture of your phone, you're like, well, I've got to stay right.
35:03 Wednesday is stroke training and walk in the afternoon. And it doesn't have to be 10,000 steps. It doesn't need to be just a walk, you know, just a walk about your phone if possible or don't look at your phone.
35:15 So it's really getting some structure and a plan of attack and then just taking it day by day every day is different, so you might need a tweak it about, but that's part of the process.
35:26 Yeah, I love that. It's not rocket science, right? It's not confusing. There's so much rubbish at it, it's so confusing, you know, I just did a time Google this, Google that and before you make you're so confused with everything you just need someone to say do do it this way and it will work and that's
35:41 that's that's what happens people are so confused by by searching around that magic fix or the magic diet or the magic food or the magic strength program that isn't doesn't exist it just comes back to the basic stuff and and doing it consistently consistently wins every time interesting because as you
36:00 were talking there the word that was coming to my mind was consistency Yeah, and that can be win every time, you know, and it's just routine and structure and planning and it just and the habits and it just kind of all starts to mold together.
36:17 And because you're doing all that, all you have stuff in your life starts to kind of flourish as well, you become a better parent, you become a more productive work, have more time in your hands, you're a better partner.
36:27 you know, it's, it just gets so much, everything just flourishes from it from experience. I've been doing it in working people as well.
36:38 Yeah, I love that. Okay, so I've got a quick lightning round for you. So first question, now this might actually be hard for you because I know you've got a few non-negotiables, but what's your one?
36:52 If you had to strip it back and it was one non-negotiable for your day, what would it be? Move. Move.
36:59 Move that shadow of a doubt because that just takes a multitude of boxes, you know, you're everything you can do just by moving just for a walk or a workout or ten minutes whatever whatever move that's it.
37:13 If you're I might speak one it'd be move because if you sit down all day, yeah you can just now move.
37:21 Okay, next question. What is a favourite, quick and healthy meal that you go to? A snack or a meal or an in-betweener.
37:31 Why don't we do a snack and a meal? Give me one of each if you've got one. I would say a snack would be yogurt, farjogger, 0% farjogger with a scoop of protein powder in it and some berries, some berries or some raspberries, tick box.
37:47 You can get 50 grams of protein in and no problem, and you're getting your fruits and your fibers and all that.
37:53 So that would be my go-to kind of quick grab it out of the fridge, mix it together, and eat it.
37:59 In terms of a quick healthy meal, I'm gonna be really bored. I love mince and tell you that, he's right, sorry.
38:06 Because it's so good for you, you've got your red meat, which is full of so much goodness. Mince, I just love it, and some potatoes and veg.
38:15 I'ma meet into a veg man, right? That's me. So that would be my quick mince and tell you job done.
38:20 Nice. Is it a thing about air shirt potatoes or am I making it up? Yeah, they're gorgeous. Yeah, okay, I'm not making it up.
38:29 I was suddenly like, is air shirt, air shirt potatoes is a thing, right? It should touch, yeah. Okay, nice. I don't know that I could tell you if I've ever had air shirt potatoes, maybe I'll need to pay more attention.
38:44 Well, there's a certain time I'll be able to hold on the ship, so I'll let you know when you can send you a bike.
38:49 I'll come for a visit. Okay, and then last question. What is a book or a podcast that recently has inspired you?
38:58 Oh, good question. I would say a great podcast. Listed to was a guy called Jerry Kelly on the Brigham podcast.
39:07 And Jerry's very much into his mindset stuff. And he kind of, he's written you a book called, it's called, I am, I can I will achieve, yeah, I am, I can I will.
39:21 And it's all about how you talk to yourself. You know, before we know, we're talking ourselves so badly in our heads, and it's just like, and it's all about understanding when that starts to happen, and to stop it real quick, because if you can, if you can know when you're saying, talking yourself in
39:39 that way, and reframe it, and re-change it. The day becomes a lot better real quicker. So that would be, it's not Jerry Kelly, it was his day of Jerry Hussie.
39:50 Okay, I don't know who it is, but I'll put a little link into the show. I'll have a Google, okay.
40:02 Is there anything else that you would like to share with the listeners, anything that we haven't covered or whatever that you'd like to share?
40:09 No, not really, you've asked some great questions. I would just say to people, if you're struggling, there's always a way to find structure and routine and incorporate some positive habits into your life.
40:22 Whatever your situation is always away and everyone's situation's different so there is always a way to do that to become a high-performing person.
40:31 And we're not talking like high-performances and about running the 100 metres in under 10 seconds. It's about all the other stuff, You know, nutrition, the exercise, the mindset, you know, how you are as a person, it's just kind of all links together into being a high performer.
40:46 So I would just say people, yes, there's always a way. And that's what we do. We chronic rate that that structure and priority for you and to become a high performing person.
40:55 And it's it's not rocket science. It's really not properly. Okay. And where can the listeners find you online? Matt winged up performance is the Instagram and Matt winged performance.covis to website awesome.
41:13 Okay. Thank you. I will get all of that into the show notes so that people can click through and come and come and find you and chat in Instagram and so on.
41:24 I'm still not on Instagram. I'm doing my very best to like take a breather and a break. But what I am finding is that it's the, I'm really enjoying not having to create content and post stuff.
41:40 But what I'm missing is the interaction piece and the connection. So like it's, yeah, I need to rethink how I'm going to use Instagram moving forward because I think I probably will go back to it because I'm missing seeing and, you know, just connecting with peers.
41:56 I think it's really good for, you know, for brand awareness and all that kind of stuff. I don't use it for really personal stuff.
42:04 It's more about kind of what I'm wanted to do is a, is a, is a bit, you know, as a coach.
42:09 I don't think I'd use it again as a pure personal. It's not kind of thing I'd want to share a whole personal life on, that's definitely, but has its place definitely, has its place.
42:20 Yeah, interesting. That could be a whole other podcast. Anyway, thank you so so much for joining me, it's been a great conversation and I'm sure I'll chat with you again soon.
42:31 Thanks for your time, Sarah. Cheers, bye-bye. Bye. Thanks for listening to Own Your Time. If you enjoyed today's episode, maybe you've been nodding along or you've scribbled some notes, do me a favour and leave a quick review or a comment, it really does help.
42:49 And please share this with someone who needs a bit more calm in their calendar. Until next time, bye for now.