Freddie Smith, who portrays Sonny Kiriakis on Days of Our Lives, has decided to embark on a “90 Day Run” journey.  While Freddie shared that he has pursued this type of goal-setting endeavor in the past, this time around it takes on a whole new dimension as he has openly invited friends and fans, via multiple avenues of social media, to join him.

I was fortunate to get the opportunity to speak with Freddie and ask him, in depth, about his newest 90 Day Run [#90DayRun], and how it impacts him and all those who choose to participate in their own parallel journey.

Carolyn Topol Talk:  Whose suggestion was it to do the 90 Day Run and what made you decide to do it along with Alyssa [Tabit – Freddie’s girlfriend]?

Freddie Smith:  For Alyssa and I, because we’re a couple — if we’re working out together, we’re working out.  If we’re eating unhealthy, we’re eating unhealthy.  We both kind of hit a point together — this happens about twice a year — where we look at each other and are like, “Oh my God are your pants tight; oh yeah, mine too.”  We know we need to cut back and lose 10 real quick before this gets out of hand.  We usually both know, it’s kind of weird, where we hit this week when we start watching what we eat, so we both do it.

The reason for putting it out publicly, was, for instance, on Wednesday I wanted to eat something bad, and I just go ‘but I want there to be good results; I want to be able to show people that we all want to cheat; we all want to get off the path.’  The 90 Day Run, publicly, is what’s keeping Alyssa and I accountable.  We’re showing the whole world, we can do this, and you don’t want to cheat on your 90 Day Run while people are watching.  Our biggest thing was accountability.

CTT:  You talked about ‘a couple of times each year.’  Was there anything else about this time that made it the right time to start?

FS:  Yes, it’s pretty much always between these times.  I said it on one of the videos.  You’re going to watch me on Days, and now what’s airing, I’m probably around 185 [pounds], and you’re going to see as the months go on, I’ll get down to about 165.  You’re going to notice how I’m losing weight.  I was losing weight.  Basically between November, December, and January they’re three months where we’re having Thanksgiving, we’re traveling, we’re eating, we’re drinking — those are three months with family and travel.  Then New Year’s comes and you’re still feeling ‘whatever,’ and then February, March, and April are a 90 Day Run for me.  Then I can look good for May and June.  Because June, July, and August are summer and you’re, yet again, barbecuing, drinking beer, going to the beach, hanging out with friends, and you end up gaining 10-15 pounds again.  So, pretty much, mid-August, September, October, and a little bit of November is also a great time of year because there’s nothing really going on.  That’s how I usually do two 90 Day Runs.

CTT:  So it’s always the same?

FS:  Yeah, February through April and August through October is pretty much the two 90 Day Runs I do.  Then the other times in between I can just have fun in life and I can eat what I want, drink what I want, and I don’t gain too much.  That’s how I balance.

CTT:  You’ve done this kind of pattern before but now you took a big step as you spoke a little bit about accountability.  Going from someone who was typically more quiet on social media, you’ve now shared this on all the avenues of social media.  What made you take that big step?

FS:  I really felt in the past year more of a purpose in life, really adding value to people.  There are videos that when I’m feeling in a funk, I’ll watch and it inspires me to be better.  Or I’ll see an ad about fitness and I’ll see someone eating right and it inspires me to be better.  I wanted to make it public so hopefully it will touch at least one life… maybe 100… maybe 1000 — I don’t know.  I’m hoping my videos will inspire people to want to read more self-development books; to want to be better, workout — just overall a 90 Day Run of making ourselves better. I think just putting it out there, with positive content, gives people something to watch positively rather than seeing the negative things that are everywhere in life. I did it for those two reasons—accountability for myself and to try to add value for others’ lives.

CTT:  Thank you.  I know you’ve inspired me, for one.

FS:  It’s all trial and error.  When I was 17 or 18 I was the most ripped I’ve ever been but it was a completely different diet.  I tried a lot of different things but it was because I was younger.  The older you get, you learn you can’t do what you used to do at 17.  It’s interesting.  I feel like more adults will have success on the diet that I’m on.  With kids, if you just workout you can pretty much get lucky and cheat more. That’s really the difference now.

CTT:  How did you come up with your goals?  Many think the 90 Day Run is only about physical health, but you’ve taken it further.

FS:  Absolutely — you mean with the reading and positivity in general?

CTT:  Yes.

FS:  The reason people will quit on a diet isn’t because it’s hard physically.   People will quit on a diet because it’s hard emotionally and mentally.  If you can get in the habit of being on a diet and working out, but also reading self-development books, it’s going to keep you aligned, because you’re also working out your brain.  I think that’s what’s important.  People don’t quit because it’s hard.  Anyone can go run or eat salad instead of quesadilla, but you need to read self-development books because that helps keep you accountable and keeps your mind growing.  You’re working out your mind as well as your body.  I think you need these to go together in order to stay accountable and actually complete a 90 Day Run.  And 90 days is just long enough to really break a habit and that’s how amazing things happen.  People can change their lives in 90 days.  Whether it’s fitness or relationships or their finances — 90 days of doing great habits can make a huge impact. Some people quit three weeks in, but you have to do a full 90 days and that’s going to become part of you, and you’ll carry that on into the future.

CTT:  How do you suggest people choose their personal goals?  Do you have any advice for people to focus on what’s important to them?

FS:  Absolutely.  What I did, back in the day, when I was 21/22 — one day I was just very upset.  Things weren’t going my way.  I was almost broke, I hadn’t booked anything in almost four years, and I was at this really low place.  I remember writing down things that I needed to change in my life.  I wrote five things that were bothering me, and one was a past relationship that wasn’t working.  I didn’t show anyone but myself.  So, I think a thing that’s healthy for people is to really be honest and write down things that aren’t right.  Then look at each individual thing and put a plan in action to correct that thing.

Say I’m unhappy because I’m 50 pounds overweight — okay, what can I do to change that?  You’re not going to lose 50 pounds in a week. It’s going to take six months.  Put down a plan and just focus on losing a pound or two each week and in six months that’s going to be crossed off your list. You’ll no longer be upset about your weight. If you’re in a bad relationship then you have to change that.  Before you know it, your list is gone and your life has completely turned around.  I think it’s just self-awareness of what is making you unhappy.  We have the choice to change it, and we just have to recognize that.

My long-winded answer, in a nutshell, would be people have to be realistic with their goals, and they need to know how to ask for help, and they need to stick to a plan and not expect an overnight success.  Understand that it’s going to take baby steps to do it.  You don’t brush your teeth for 12 hours one day and then not the rest of the week; you brush your teeth two minutes a day.

CTT:  That’s really good advice and it should help guide some people who read this.

FS:  Thank you.

CTT:  You specifically picked self-help books.  Are there other books you would like to read and incorporate into your 90 day plan?

FS:  Actually it’s the only reading I’ve ever really done.  I always feel silly saying this, but until maybe three years ago I never read many books.  The only books I ever read were the ones assigned to me in school.  I had no interest in sitting down and reading a 700 page book about vampires.  To me, personally, it wasn’t a turn-on.  I didn’t enjoy it; it wasn’t relaxing to me.  I don’t like to read for entertainment — but that’s just me.  Some people don’t like watching movies, and I love watching movies.  I used to tell people, “I don’t like to read; I’m not a reader.”  I look back and think, “Oh man, what was I thinking!”  I was unaware there were self-development books.  That’s a problem and that’s why I’m trying to bring awareness.

People used to turn their nose up to it [self-development books]; sometimes people are like, “Self-help books—what!”  But it’s because there’s not enough awareness on self-development.  Self-development is not the cliché thing they put on TV, it’s not [in faux therapeutic/sing-song voice] “Alright, wake up in the morning feeling positive. Now look around and touch the flowers and give your dog a hug.”  [laughing] That’s just made up; it doesn’t exist.

I’m reading books from some of the top leaders in this world that are actually changing people’s lives.  They know how to make millions of dollars.  They know how to empower people.  Even Tony Robbins is one of my mentors.  He mentored Oprah Winfrey.  Every great person in this world has a mentor, and they write books; all we have to do is read the books.  Self-development is the answer to everything.  It’s that best friend you’ve been looking for; it never judges you.  It always makes you feel amazing!  It always gives you the right answers.  It’s the perfect best friend.  So self-development is where I found my home when it comes to reading.  Now I’ve become an avid reader and I was never one.  I’m embarrassed to say before 2014, I probably read three books; since 2014 I’ve probably read 50.

There’s so many.  I’m actually reading more than 10 pages a day because I’m eager to share more books on my journey.  I’m reading two or three at the same time.  I carry them with me.  Instead of going somewhere and being bored and checking my Facebook page, I’ll read fifteen pages.  I’ve been bringing books with me to read more and promote more books.

I don’t think people know where to go for these books either.  That’s the crazy thing.  You don’t want to pick the wrong self-help book for the very first time.  You want it to be a good one.  I definitely want to add a couple to it [this interview]:

*How to Win Friends and Influence People, by Dale Carnegie

*The Slight Edge, by Jeff Olson

If someone wants to read more about finances, which I think is really important, *Robert T. Kiyosaki, Rich Dad Poor Dad is a fantastic first read into that realm.  It’s very, very easy to understand and it really shows people that there are other ways of doing things.  I think it’s important to know that.  So those are good to start off and then anything that John C. Maxwell wrote is a home run.  John C. Maxwell is my absolute favorite author.

CTT:  What are your go-to exercises?

FS:  You’re gonna laugh; everyone laughs at me — I used to be such a top athlete.  I don’t know what’s been happening lately as I’ve been reaching my old age of 28, [laughs] but the high intensity, for me is so rickety now.  I hurt my foot three weeks ago and it still hurts.  I’m limping around, so what I’ve been doing now is — I just started doing yoga.  I can’t run right now, so I’m doing yoga.

I love lifting weights; it’s a great way to continue to burn calories throughout the day.  If people are trying to lose weight, if you just run, you’re only burning calories during that one hour where if you lift weights you actually will burn calories throughout the rest of the day, after your workout.  It’s just a balance.  I do cardio at the gym.  I’ll ride a bike, but right now I’m doing yoga in my house off of YouTube videos and working on stretching and getting my body back in shape.

You’ve gotta kind of know what you can do.  Some people don’t know how to lift weights but they know how to ride a bike, then ride a bike—at least that’s cardio.  The most weight is going to come off by your diet, more than the exercise, but the exercise is important.  Whatever someone is capable of doing—yoga, cycling, push-ups, weights, treadmill — anything for 30 minutes, four times a week is perfect to get the heart rate up.

CTT:  When eating healthy, what are some of the things you enjoy the most at home, and what do you do when you go out to restaurants?

FS:  For me, I don’t like cooking grilled chicken or grilled salmon or grilled filet when I’m home because there’s so much room for error and it’s also just a pain in the butt.  I always treat myself when I’m out.  Today I’m going to a lunch and I’ll probably grab some grilled salmon because they’re going to make it delicious.  When I’m home, I stick to the ground turkey, the ground beef — they’re easier to make — I’m not going to mess them up.  I’ll stick to tuna; I’ll stick to oven-roasted chicken lunch meat and then tons of vegetables.

Last night I made the most amazing vegetable salad with some chopped up oven-roasted chicken deli meat.  I had peas, mushrooms, beets, and cucumber — what did I have [thinks a moment] — mushrooms, onions, pico de gallo, black olives– and just put everything in.  Just eat vegetables with some sort of protein and it really does fill you up.  So that’s what I do.  I save the gourmet stuff for when I go out, which really is a treat.  “Ooh, a piece of grilled salmon; let’s do it!”

CTT:  Have you connected with any health or nutrition professionals to help guide your choices?

FS:  I have in the past, and I’ve [worked] with a personal trainer.  Personal trainers do work, but it’s very expensive.  I think that’s the tough part.  And when it comes to a nutritionist, like I said in my first video, I know they know exactly what to do to get you into the best shape of your life, but the average person isn’t going to buy a scale and measure and go to the store and buy things I’ve never heard of before.  For me, I can’t follow nutrition plans… on top of my busy schedule, I’ve got to measure out for six meals a day how much all these things weigh.

I need to eat clean.  I eat a handful of things.  A handful of almonds, a handful of anything.  You don’t need more than a handful.  A handful of broccoli, a handful of green beans, a handful of almonds, a handful of carrots, a handful of celery.  A six ounce piece of meat will fit in the palm of your hand.  We all know what’s healthy; it’s just eating clean.  Things that are made of one ingredient is what we should eat.  We know what we should eat.  We should never eat anything from a package that says more than one thing.  I stick to that 85% of the time.  I’ll still cheat with a protein shake that has some artificial flavors.  I’ll still have some cheese — that has artificial stuff in it.  But for the most part, everything I have is green beans, chicken — just one ingredient — banana, apple.

CTT:  Great advice!  You’ve mentioned an upcoming trip to Australia.  That’s an exciting destination.  Care to share what brought that about?

FS:  Well, I’m going in early October, I believe.  I’m still waiting on my schedule.  My girlfriend is going to be there in the middle of September.  We’re opening one of our businesses in Australia.  We’re opening one in late September/early October so we’re going there for the launch of our business.  We’re really excited!  It’s the first time we’ve ever been there and I know Australia is really going to enjoy this anti-aging product called Nerium.  It’s going to be opening there and people are going to go crazy — it’s such a good product.  It’s going to be a lot of fun to continue to share this product, not only here in the States but in other countries around the world so I’m excited to go.  It’ll be my first time outside of the country.  I’ve never left the country, ever.

CTT:  You recently went to Hawaii, although that’s in the country, it’s off the mainland.

FS:  That’s the first time I’ve ever been off the mainland.  That was a six hour flight.  It kind of set me up to know, while that was a six hour flight over the ocean, now it’s just another nine more. [laughs] It’s a 15 hour flight.

That’s why I’m kind of excited to also be doing the 90 Day Run during this time because I want to show people what you do when you’re traveling.  That’s another big excuse people make, ‘Well, I’m traveling.  Well, I work too much.’  Any story people tell themselves why they can’t eat healthy.  Yet again, with as much traveling as I have coming up I didn’t want to cheat on that nasty burrito on the airplane.  I want to make videos of, “This is what you do on an airplane — you can eat this.”  I think with everything happening in the next 90 days, I want to show people just what’s going on and how no matter what comes up in life you can still make healthy choices — it’s just a decision.

*****

You can follow Freddie Smith on his 90 Day Run at either his YouTube channel, “Freddie & Alyssa”: https://www.youtube.com/channel/UCvsbkaHXLQY179t-8db8pzw

Or on his Instagram: @fmsmith319

Or at his Official Facebook Fan Page: https://www.facebook.com/officialfanpageoffreddiesmith/

Since Freddie has partnered with his girlfriend, Alyssa Tabit, on this 90 Day Run, this interview would not be complete without her viewpoint.  I am happy to announce that next Monday I look forward to sharing Alyssa’s answers to questions about her 90 day journey.

(Photo Credits to Brad Everett Young & Addicts Anonymous Facebook Page; personal photos courtesy of Alyssa Tabit and Freddie Smith)