117: The Snowball Effect of Small, Consistent Change with Russ

Jan 30, 2025

Ask episode

Chapters

Transcript

Episode notes

Russ first discovered Man Flow Yoga like many other men do:

His back ached, he was out-of-shape and carrying a few too many pounds on his person, and he has long known he needed to exercise. But the traditional approach to fitness never interested him.

He needs to be active in his career, so being sore from lifting wasn’t an option for him. But as the years passed by, the weight tacked on, and he started paying the ultimate sacrifice: bodily pain that made life just a little bit harder each day.

Well, after discovering the Man Flow Yoga YouTube channel, Russ experienced a snowball effect that completely transformed his life—one small step at a time.

First, he reversed the physical problems he had: He eliminated his pain, improved his posture, and shed a few pounds of fat.

But then, as he became more and more consistent, he unlocked his awareness and uncovered an inner sense of calm.

His life transformed from a ball of stress into a peaceful oasis.

From there, he had realized the root problem of all of his troubles: He let his life pass him by without even realizing it!

But everything changed when he found Man Flow Yoga…

Not only did he take back complete control of his life, but he’s a healthier and all-around better man because of one small step he took three years ago.

In today’s show, Russ shares all sorts of brilliant insights like:

Why smaller, less significant changes actually produce bigger and better results long-term
What actually happens in your life as a result of consistent exercise
How to get started right now instead of procrastinating

And so much more.

Other highlights from this show include:

Why yoga is the superior form of exercise if you’re nagged by aches and pains all day (2:14)
The “small steps” secret for becoming more fit in your 50s than you were in your 30s (2:34)
Why gentle intensity, like you find in Man Flow Yoga workouts, fundamentally improves your muscles and posture (without making you too sore to move the following day) (3:27)
How to trick your brain into wanting to work out when you’re exhausted after work (4:59)
Can yoga make you more productive at work? Here’s why this chemistry teacher says so (10:49)
Why physical activity is so wildly effective for calming emotional energy (even if high-stress situations) (11:04)
The most effective way to boost your confidence—with almost no risk of injury—if you’re overweight and out-of-shape (14:08)
How simply cutting low-fat foods can reduce your appetite and make weight loss less frustrating (19:01)
The “Macro Mentality” for weight loss for eating healthier without starving yourself (28:00)

Listen now!

Quotes from this episode’s guest:

(2:15) So I got onto Man Flow Yoga and I thought, “This is amazing - the changes were like literally instant, the day after, two days later, I felt so much better. And I thought, wow, this is really, really good.”
(3:52) The gentle approach of yoga really surprised me with how intense it could be. And I thought, ‘This is brilliant and exactly what I want.’ Something that's making a change, I can feel the difference in my muscles, I can feel the difference in my posture and things like that.
(5:05) What is it that makes you want to do it? And it's that feeling afterwards. That really has been a game changer for me. If I get home from work and I'm tired, I think, ‘oh, I've got to do some yoga. It's like, yeah, but you know damn well you'll feel better after you've done it.’
(9:17) If you want to improve, you've got to do something consistently.
(12:29) In terms of physical stuff from doing yoga, my posture’s better. I stand taller. I ache less. I move better. I’m much more flexible than I used to be.
(13:59) I have some definition in my muscles. Again, not a massive amount, but I could see it. As a guy that’s always been overweight and a little bit self-conscious about how I look, yoga’s been a really big confidence boost.
(14:54) Smaller, less significant changes actually produce bigger, better results long-term because it's more sustainable.
(33:28) Your life can be gone so quick. And I think we just need to slow down, chill the F out.