How to Break Old Patterns that are NOT Serving You

In this episode, I interview Roman Fisher.  He has helped OVER 50 people transform their physical & mental health. His ultimate goal is to help transform other people’s lives from their minds to their bodies no matter their fitness goals. Whether they want to gain muscle and strength, burn fat, do a body recomposition, or simply just gain more flexibility and mobility he wants to help people become an even BETTER YOU! 

Transcript

Hello, everyone. I'm your host, Keri Logan, and welcome to Master the Upper Rooms. Today, we're going to be talking about how to break old patterns that are not serving you. And I have a special guest, Roman Fisher, and he has helped over 50 people transform their physical and mental health. His ultimate goal is to help transform other people's lives from the mindset of where their bodies matter with their fitness goals. And whether you want to gain muscle or gain strength, burn fat, reconstruct your body, or simply gain more flexibility and mobility, he's here to help you and help you make a better you. So welcome, Roman, to our show. Thank you so much for having me. Yeah, I'm happy to be here with you. Yes, I'm happy to have you on here too. So I have some... 

questions that i'm sure a lot of people want to know um i know about fitness. I know about nutrition. And I know a lot of us get burnt out. I mean, I'm sure you and i both know the first two weeks of any exercise routine or changing your diet habit is the hardest am i correct oh 100 that's that's so much the case. Even for when i started into fitness, when i first got into working out, and trying to eat better, trying to eat cleaner and healthier. The first one to two weeks were definitely the toughest because I was new to it. I was not familiar with the process, what to really expect, the soreness that you could get from working out, especially not knowing how to recover always. All those introductory things really made it challenging and honestly pretty intimidating at times for me when I started. And that's often the case for a lot of people. So you're 100% right that the first one to two weeks, 

Those are those are critical. It's definitely a learning curve for some people. It is. And I love how you put in there of how people don't know about the recovery process. That is the most critical because you can either injure yourself or then just give up because you're so sore and you don't know that an Epsom salt bath, you know, is ideal. an ice pack or taking certain enzymes that help muscles repair. A lot of people don't know that. And they go in with, you know, all high hopes and blind faith and they end up. Yeah, seriously, it's crazy. And then they'll emotionally eat because they felt so bad. Yep, they'll do that. Then they'll fall off, they'll get off track. And then it's hard to honestly get their mindset because of course, that's the foundation of everything anyway. 

But they get their mindset in such a low place then. And they're so disappointed. They're so thrown off that it's hard to mentally just get back on track, let alone mentally and physically both get back on track. You are 100% correct. I loved how you shared that. So I'm sure a lot of people want to know, how do you stay motivated in doing it? How? Yes. I'd say my top tip, there's a lot of different ways and methods you can actually utilize and take here from this, but I'd say the best way I've stayed motivated and I've helped a lot of my current and even past clients stay motivated is to really analyze, but then remember their why. So remembering their why, remembering my why, just knowing your why, knowing why you started this journey, why you started this process, why you actually started 

took even the first step or two to become a better, healthier version of yourself. So what was that driving reason? What was that driving force? What caused or lit that fire inside of you to wanna take the initial step or steps to become better? So always analyzing that and reciting that, even if you have to verbally say it to yourself, just to remind yourself, write that stuff down even, because when you can write down why you started your fitness journey, that's going to keep you motivated. It's going to imprint it into your subconscious mind. It's going to keep you from wanting to give up, from wanting to quit, from wanting to stop. And it's just going to be a lot easier to stay the course and ultimately stay consistent as an end result. That's an excellent answer because a lot of people do forget the why. And they're going along the journey and... 

They kind of just sidestep it or they start to achieve some of their goals and they're like, OK, well, I'm golden now, but they're really not where they wanted to be or they get distracted, you know, and that's that's that's real key. So I love how you have the why, because I've worked with lots of people for weight loss and I've told some some women get a dress you love. out of your closet that you want to wear again and leave it out for you to visually see. So that is a visual reminder of, hey, I want to be in that again, because you have that memory imprinted in that dress of how fabulous you felt. Yes. Yeah. Oh, yeah. Visualization. It is so powerful. It's honestly very much underestimated. A lot of people underestimate the power of 

visualization, especially when it comes to their goals and their objectives that they want to achieve, specifically in fitness. Because if you don't have that why, that overall visualization of where you want to end up, it's going to be harder to actually get there. Because even if you do know what to do to get there, you're not going to really have that care, that motivation, that desire to actually want to get better because you don't have that push, that pull to get there. But when you have something to base it off of something to work towards and that end result visually in mind. And if you can even see it in front of you, yeah, it makes it that much more powerful. Well, and I'm glad you put it, you said it that way, because being a hypnotherapist, I know the power of sports performance. I've helped people with boxing, with gymnastics, with basketball, just a long list. And they've even did a study where they, 

they had people visualize they were in a gym lifting weights. And then they had the other group of people just go out to the gym. So they had one that was visualizing it and one that went out. And they both actually had positive results because our brain doesn't know the difference. If you really get into that state of visualizing, you become it. I mean, you're literally transforming your body with the power of your thoughts and imagination and emotions. Oh, yeah, 100%. And that transformation, that's what's going to get us one step closer even to our goals. So really taking that into heavy consideration and really focusing in on what you're trying to achieve is always key, especially for your long-term results. Exactly. Well, I remember hearing something like Tiger Woods for his golf interview. 

he would use lots of visualization techniques. Like I'm going to get a perfect score. And it, you know, you put that out there in the universe, the universe brings it back. We're energetic beings. So what do you do when you lose motivation? Like let's say you get sick or something and you're just like, well, what do you do to get back in the group? For sure. So yeah, I'm human. So I will admit I suffer from anxiety. lack of motivation every once in a while, like we all do, but that's what we all get to understand though. And so what makes it easy to stay in the game, even when I'm not always feeling it, is to give myself that time to reset, that time to recover. So sometimes I got to just walk, go for a walk, get out into nature, go for a hike maybe, go for a run, even just a walk around the block, nothing too crazy. But 

hey, sometimes getting out and going for a hike by the mountains or if there's a beach nearby, going there. So whatever it takes, though, but getting outside, just getting out in nature in general helps tremendously. Just reset my mind, my overall just route of thinking. And it really does enhance my mindset for the better. And it makes me feel just refreshed, you know, anew. And it makes it a lot easier to step back into, you know, whatever goal I had, whatever caused my lack of motivation, I tend to forget. Or if I don't fully forget it, it doesn't really seem important anymore. It doesn't seem something that's going to derail me any longer. I feel just more refreshed. So that's one thing I do a lot. Also, I remember any and all past accomplishments. So all the past accomplishments I've had and all the past challenges 

that I've overcome, that I was able to override. I just remind myself of those things. And sometimes I'll say it out loud. Sometimes I'll write it. And sometimes I'll do both. But whatever it takes, those things as well are tremendous. And I found are very, very helpful for me to get back in the groove, so to speak, get back in the game, get back in the rhythm of what I was doing before. And then from there, just always knowing that it's part of life. You know, you're going to have challenges, but being able to overcome it and being able to get through that challenge, through that obstacle, through that roadblock, that's what's really going to set you apart from, you know, the common everyday person. Right. Well, I always say a little bit of something is better than a whole lot of nothing. Exactly. I really enjoyed how you talked about nature, too, because. 

There's so much nature has to offer us. There really is. And another thing I just wanted to share that I find so interesting is as we become adults, we think of exercise in a negative light. But kids, they're running around doing this and that. We think of it as exercise. They're just having fun. And I think that's the big thing that a lot of us adults do is we forget we can have fun. with exercise, like walking in nature, taking a hike. Even gardening is a form of exercise, but a lot of people don't think of it. It all depends on where your mindset is, on your perception of it. So how do you deal with setbacks? Yes, my number one way of dealing with setbacks, honestly, 

is really remembering that these setbacks are temporary. They're not permanent. I also like to say this a lot to not just my clients, but to myself internally and sometimes verbally if I have to. But pain is honestly, it's temporary. Pain is only truly temporary. But growth, the growing stages from that pain, from that bad day, you're going to become better. That growth is permanent. And so I always remind myself to you because good and bad days are, you know, frequent for a lot of people, but I love to say this, everyone can have great days and that's awesome, but we might face some bad days, but honestly, are they really bad days though? Cause they're really not bad days. I call them just learning days because even out of a quote unquote bad day, you're going to learn something out of that, you know, frustration, uh, 

that difficulty, that challenge, that obstacle that you endured in that day, in that moment, in that time. And when you can learn something from that, then you actually got something out of it then. So even if it was not the way you exactly wanted it to go for that moment in that day, you at least learned something from it. So you're at least coming out even either way. So you're always going to either have a great day, a good day, or you're going to have a learning day. That's an awesome way to look at it because, yeah, people will. We are we are hard critics on ourselves. Let's let your percent. Yeah, I've learned in my business that people say things to themselves. They never would say to their loved ones or their best friend, but they verbally beat themselves up all the time. So how do you break old patterns that are not serving you? How do people do that? 

Yeah, the best way to break old patterns, I would say start gradual, start small, and then work your way up from there. Don't overwhelm yourself with trying to do something totally different, a totally different way right away. Because the worst thing people can do, let's say they don't really go to the gym much. Let's say they're not super active. They're not super mobile. They don't do a lot. They're more sedentary in their everyday life for each week. I would say start with just, two, three days a week of exercise. So essentially, again, just work your way up. Start small. Start in small, gradual steps and strides. And then you can build upon that. So that's a great way to gradually break or phase out of old bad habits that are just not honestly doing much for you. That's the first and really the best thing you can do for that situation. Also, having an accountability partner. 

So it could be a coach, could be a mentor, maybe someone like me, or it could just be a family friend, someone that you know, someone that you love and trust and that you can count on, someone that you can count on and someone that eventually can count on you. But having that accountability partner is vital. It is literally paramount for your long term success, not just short term, but for your long term success and with your attempts and not failed attempts it'll be your successful attempts of breaking these old patterns that's awesome because a lot of people like say make you new year's resolution and they go gung-ho yeah it's so common that is like the most common time that is definitely the most common time when that happens they do and then they beat themselves up because they were just going way too fast 

And it was too much of a change, a transition that they just gave up. So I'm curious to know what was your biggest obstacle that you overcame? Yes, my biggest obstacle that I overcame, I would honestly have to say it wasn't even really getting into fitness as far as working out, weightlifting, strength training. It was definitely more so the nutrition. So it sounds crazy to some people because some people can get the nutrition right, but not the workouts and vice versa. I was one that actually got the weights and the working out down pretty, you know, got it down pat. But the nutrition, that's where I struggled with. Of not really any goal, but I used to struggle with that a lot, you know, growing up and starting with my fitness journey. So I would say it was just cutting out sugars tremendously. 

trying to eat cleaner, more whole foods, more balanced foods, not trying to get stuck in the diets or the fad diets that they try to throw at us. You know, they have the keto diet, they got the paleo diet, they got all these different diets, all these different choices. And yeah, it can be overwhelming, very, very much overwhelming. So not getting stuck in a box, trying to remember that, yes, you got to eat a certain way to be healthy, but you don't have to eat such a certain way. Like you can still eat certain things and different things. Just make sure it's not added sugar, not full of sugar if you're going to have some added sugar limit it and then also just not having all these different, you know, fad diets and being stuck in these boxes. But essentially it was just getting off all those, you know, high sugar foods, highly processed artificial types of candy and food and all that that i was putting in my body that that 

some of which was not really even viewed by my standards today. So really phasing that stuff out of my life and dropping or getting rid of that addiction, just trying to get out of that addiction of having that sugar addiction in my life. So I was a heavy sugar addict, a very heavy sugar addict growing up as a kid. And I was able to finally break free of that. But that was something that I really, really struggled with. So that was definitely my biggest obstacle. A hundred percent. No, I thank you for sharing that because a lot of people do struggle with food and trying to eat healthier. And it's hard because like I could grab off my shelf right now, a bottle of Coke and it was like that size. And now it's, 

You know where I'm going to go. It's six. You want 64 ounces. You want to supersize this. And they like in an Oreo cookie, there are 21 ingredients in there to make you eat more. There are foods that do that chemicals, additives that they put in there where it's really hard. And that's why I, I really like people to be mindful and present when they eat because A hundred percent. Because like, here's a good example. You're eating a bag of chips and you tell yourself consciously, I'm only going to eat one more chip and then I'm done. But you know where I'm going to go. All of a sudden your hand, boom, goes in the bag and you're shoving it in your mouth. And then you tell yourself, well, I just said I was going to only have one more chip, but I just ate three or four. And then you debate, you argue, you know, and it's hard. It's a vicious cycle. 

It is a vicious cycle. And so I tell people really be mindful about what you're going to eat. And if you're going to eat something that, you know, isn't that healthy for you, make sure you have like if you're going to have pizza, you can have one or two slices of pizza and you can have something else like a salad with it. You don't have to eat half a pizza. Exactly. Yeah, you don't. And if you're going to have a dessert, you can have a couple of bites of it. But the thing is, is everything is in moderation because skinny people eat cookies, skinny people eat pizza once in a while. They're just not doing it every week or every other day. It's moderate is the key because no one wants, why diets I think fail is because of the deprivation. And people feel like, well, I can't eat this. And, you know, you can eat it. You just have to be 

you know, mindful when you're going to do it. For sure. And that's the thing. You're so right about that. These diets, these people that I'm sure came up with them, they came at it from a right place as far as the right intentions, but the way they execute them, it's just not, it's not sustainable for most people, if not practically everyone. I mean, it's just so hard if you're on the keto or on this diet or that diet, you're just trying to restrict all these different things that it's not even necessary to do that. You just got to not overeat and ideally just keep your sugars, you know, sodium, all those things to a minimum, but not restrict all these other honestly essential nutrients like complex carbs. Those are fine. But just not eating too much of anything, having that moderation, like you said. Right. And being balanced, because I've I've known people that have even had that gastric bypass surgery and they gained all the way back. 

Oh yeah. Yeah. And it really has to do with their eating habits and their patterns. And like how you said before, I worked with one gentleman where he said, I am a fitness guru and all of that. But as soon as I leave my personal trainer, I'm thinking, what am I going to eat? He's like, I'm a professional eater. And the only reason why I go to the gym is to look like this, but ate so much horrible food. But the downside is, is he had an injury and still eating the same way, but couldn't go to the gym. What are you going to do? And that someone would need someone like you to, you know, guide them and support them on getting back on track and helping them figure out, you know, this is why you're in the situation you're in right now. Exactly. And also to those people that train hard, that's great, but it's, 

It's it's a problem for a lot of people because you can train hard and even train properly and train correctly. But if you're eating a lot of unhealthy foods, a lot of unhealthy drinks that you might be consuming as well, that for long term purposes is actually it's going to be bad for your health, even if you're working out hard. And I also love the saying you can't outrun or you can't out train the fork. So, yes, you can eat. so much and you can eat a lot of food and try to work that off, but you can only do that so much. So really being mindful of not just with the gym, but what's on your plate and the quality of what's on your plate and how much is on your plate. All those different things definitely are taken into consideration for long-term results. No, I agree because I remember working with one lady and this is when I was working at a 

larger hypnosis clinic, instead of being self-employed, everyone was stumped why this woman wasn't losing weight. And one day she was in my nutrition class and she literally had an ice pack behind her back. Cause she's like, Oh, I was working out so hard. I just came from the gym and I saw this pink bottle next to her chair. And I said, what's in there? And she said, Oh, it's crystal light. I drink it all the time. You know, before, during and after exercise. And I was like, Oh, that's why you're not burning any fat because the aspartame, the artificial sweeteners triggers your brain to think it's a meal and it's going to store fat instead of burn fat. Cut that out right now. That one thing I guarantee you, you're going to start to lose weight when you work out. And she did that one simple thing. Yeah. So a lot of people, 

don't know this. They think, oh, I'm having something that's low fat or low sugar. Like even the ice creams, if you read the ingredients, oh my God, it is better for you to have regular ice cream than low fat ice cream. And also I was asked a question in the nutrition class of why is regular potato chips better for you than the baked potato chips? And the answer was The oil, the fat, slows down the absorption of the carbohydrates so it doesn't spike your insulin level. So if you're going to have popcorn, have butter on it. But like everything, be mindful about what you're eating because we're so deceived. We think it's healthy, but sometimes it's really not healthy. Yeah, that's so right. And it's just like with soda. Obviously, most sodas aren't healthy just to begin with unless you got... 

one of the Olipops, which is actually a pretty cool addition to people that like soda. It's more healthy. But if you're having just regular soda, that is even better than the diet soda with all the aspartame in it. Not to say they're really both good, but one is better in that case than the other if you're going to have to pick one. So yeah, there's definitely those ways where it's crazy. These consumers and companies trick these people into buying something that's healthier, but is actually, worse, not even just as bad, but worse. Yeah, because there are like, say, for example, protein bars, I did a big research on protein bars. And I found that some of them are equivalent to a candy bar. And I'd rather eat a Snickers than a bar that just, you know where I'm going. But yeah, and same with protein powders. If the carbohydrate is higher than the protein ratio, you know, you're having more carbs, you're not getting the benefit of 

you know, the protein powder. It's deceiving. And a lot of people don't stop and take the time and read labels. We really do need to read labels more often. 100%. Instead of just being that surface level shopper that just sees the label at the very front instead of the actual nutrition label. That's everything. The nutrition info and the ingredients. That's the golden nugget of anyone that shops that wants to be healthy. Yeah. Yeah. And so lastly, I just want to ask you, where do you see yourself, your goals in five years? What do you want to do? For sure. I love that question. Very, very good question. So yeah, just to really look at the future and for what it can be and will be, I like to say and proclaim, but continuing to help people just burn fat, lose weight, gain muscle, help out hundreds more people do that same thing. 

with their fitness, with their health, and then honestly launch a supplement line, launch a sub line, a workout gear and have a gym, have a gym one day. I think that'd be awesome within the next five years. I'd be really cool. Well, I think that's a, that's an awesome goal for you. That's I'm very proud of you, Roman. So yes. So is there anything else you would like to share that I didn't ask you before we go or are we golden? How do you feel? Yeah, I'd say that's mainly it. But hey, if you do want to find out more about me, what I do, all the clients I've helped, and if you have any fitness schools that you need help with, then you can go to my website, RomanFisherOfficial.com, and you could fill out a quick application and we can get started on your fitness schools. Awesome. And I did let everyone know I did create a blog post for this. So let's say if you're in your car and you're listening to this and you can't like stop and write this down, 

You can go to Master the Upper Rooms under the blog post session section. And there is a spot where you can connect with Roman. He's on social media and you can just learn more exciting things about him. Definitely. Thank you, Roman, for being here today. And it was my pleasure connecting with you. And I hope you have a fantastic day. Yeah, same to you. Thank you. All right. Take care. Bye.