0:14

Welcome to the Less Glove

0:14

morphist Podcast.

0:17

With me, Coach Bronson and me,

0:17

Coach Natt, where we peel back the curtains

0:21

and reveal the truth behind Hot Topics in

0:21

health and fitness.

0:24

This is Keto Fitness at Life

0:24

Unfiltered.

0:30

What's going on, everybody?

0:30

Welcome back to another episode of the Less

0:34

Glove morphist Podcast with me Coach.

0:36

Bronson and me, Coach Matt.

0:39

Today we're going to be talking

0:39

about context in not sports.

0:43

I wanted to say sports and fitness because we

0:43

have a ton of athletes on this podcast.

0:49

Exercise and fitness is what we're talking

0:49

about, how to apply context.

0:53

We've talked about this before from a

0:53

nutrition perspective.

0:56

Yes, we do. We went deep onto why context is king.

1:01

And then we're going to get

1:01

into that a little bit today before we do

1:05

that. How are you doing today, Katzena?

1:07

I'm feeling so good right now.

1:09

Yeah.

1:10

I did a morning workout today.

1:12

Okay.

1:13

Very different from my norm.

1:16

I did punching things up. So I did interval training, high intensity

1:18

interval training this morning and ABS.

1:25

Yeah.

1:26

And right now, I just feel like

1:26

kicking back with a pumpkin spice latte.

1:32

Okay, pumpkin cane, we're going

1:32

to talk about.

1:34

Okay, so pumpkin spice latte, I'm assuming not

1:34

Starbucks.

1:37

Not Starbucks.

1:38

So what is your pumpkin spice

1:38

latte?

1:41

Oh, my gosh. Today I made something amazing.

1:44

So if you all don't follow me on social media

1:44

where you've been, you need to come holler at

1:50

me on Instagram and Facebook and all the

1:50

places on YouTube.

1:56

I talk a lot. Every single day in my stories, I post my Keto

2:00

coffee. Keto coffee.

2:02

And literally every day hashtag Keto Coffee.

2:07

In my stories, the first thing you'll see from me every day, and I switch up the flavors and

2:09

I switch up a little bit of how I do it.

2:15

But I have a basic recipe, and it is a small

2:15

amount of MCT oil about a teaspoon blended

2:22

into my coffee with a nondairy creamer.

2:25

Because I don't do dairy. Dairy doesn't love me as much as I love it,

2:26

which is usually a Nut Pod, dairy free creamer

2:34

of many different flavors.

2:36

Right now, I'm on the caramel. So today I made a pumpkin spice keto coffee

2:38

using and this is how I get my different

2:45

flavors. I use flavored coffees.

2:47

So I don't do the Terrani syrup.

2:54

I don't do syrups. I don't do, like, flavored, sweetened,

2:55

artificially sweetened things.

3:01

I use the Nut Pods, which is an unsweetened

3:01

creamer that is a nondairy unsweetened

3:06

creamer. Or I will use Colicia Farms Coconut Almond

3:10

Milk Blend, usually a coconut almond milk or

3:10

coconut milk blend thing with flavors, but no

3:18

added sweeteners.

3:19

This episode is not sponsored

3:19

by nut pods or Khalifa.

3:23

I wonder what nut pods what's?

3:23

A mutt pod?

3:26

Oh, would that be a dairy and nondairy creamer

3:26

for dogs?

3:31

Okay, Nut Pods, if you're listening, first of

3:31

all, we are not sponsored by that wink wink.

3:37

Unless you all are there at all.

3:40

But I just gave you a brilliant idea. So when you come out with Mutt Pots, give me

3:42

some credit.

3:47

I digress. I use flavored coffees to get the flavoring

3:52

that I want. And so I have a pumpkin spice coffee.

3:56

Once again, holler at me on Instagram if you

3:56

want discount codes for these things, because

4:00

I do have a favorite coffee company, and I do

4:00

have a discount code for them.

4:06

So my pumpkin spice and I also have a maple

4:06

flavored coffee.

4:10

So today I mixed the maple and the pumpkin

4:10

spice to make and then I used the caramel nut

4:16

pods. So I made a maple caramel pumpkin spice keto

4:22

latte.

4:22

And you loved every single drop.

4:24

Oh, my gosh. And I want another one.

4:26

00 in the afternoon, and I'm

4:26

cutting myself off from the caffeine.

4:30

00, but I

4:30

may.

4:33

Make a chai chai tea latte.

4:37

We do some tea every once in a

4:37

while, and we do some other stuff, too.

4:40

Chai season.

4:41

Okay. Yeah. My coffee is real

4:41

simple right now, guys.

4:45

It's black.

4:46

He did go basic.

4:48

I went basic, but it's not

4:48

super basic because it's got to be the right

4:51

black. It can't be burnt. It can't be watered down.

4:55

You got to actually taste the coffee.

4:58

It has to be strong.

4:59

When he says taste the coffee,

4:59

he.

5:02

Means taste the coffee.

5:04

Tar.

5:05

It is not tar.

5:08

Which one are you using right now? Are you doing.

5:13

Death Wish back in the house?

5:13

Okay.

5:21

All about coffee, but I did

5:21

mention some training.

5:25

In the training that I did today.

5:27

I'll put the time mark in

5:27

there.

5:29

The first five minutes is just coffee talk.

5:33

Yeah. So we're talking about exercise and fitness

5:33

and context.

5:36

So why is this something that we're talking

5:36

about?

5:40

Well, we often get clients who are coming to

5:40

us and have a bunch of different things that

5:47

they're looking at doing or have been doing

5:47

when it comes to fitness and exercise.

5:51

We also listen to a bunch of different people

5:51

on social media, people that we follow there

5:56

in the space, whether they're professionals,

5:56

want to be professionals, just influencers, or

6:01

just fitness models. You didn't see the air quotes.

6:05

Anybody listening? Didn't see the air quotes.

6:08

We see a lot on TikTok.

6:09

We see a lot on TikTok. We see a lot of information that really no one

6:12

should be listening to, and then there's some

6:12

great information that everyone should be

6:15

listening to.

6:16

And then we ourselves have

6:16

tried many different things over the years,

6:19

and we switch up our training styles from time

6:19

to time.

6:23

Yes, very much so.

6:25

Like I just did.

6:26

Right.

6:28

And we can maybe talk about and.

6:29

We come from different schools

6:29

when it comes to different schools of thought.

6:33

Different schools of thought and experience.

6:35

Yes.

6:36

Yeah. So we're going to get

6:36

into all of that stuff.

6:39

The thing, though, I think that resonates with

6:39

me I forget who we were listening to.

6:43

It might have been a TikTok video or YouTube,

6:43

and the guy ended it with, don't listen to a

6:50

yoga instructor for power lifting advice, or

6:50

something like that.

6:53

I think it was a ticktok. It was amazing.

6:57

And we were like, oh, we need to talk about it.

6:59

This is like, oh, we need to

6:59

talk about this, because that's a great point,

7:01

and it's not anything we haven't talked about

7:01

before, but it just kind of we saw the same

7:05

video and we were like, oh, that's something

7:05

we should talk about, because it is something

7:09

that we see all the time, people missing

7:09

context.

7:11

So there's probably a couple of different ways

7:11

we could approach this.

7:14

Let's talk first about what are some of the

7:14

things that we see our clients come to us

7:20

with.

7:21

Yes.

7:21

And how it applies to that,

7:21

because a lot of people listening or have been

7:25

clients or former clients or followers may

7:25

eventually become clients, whatever it may be.

7:29

So how do we approach that with clients?

7:31

Right. So I'm glad that you

7:31

opened that up first, because I think the

7:34

whole key on this, those who are listening to

7:34

us, is that to derive a benefit from this,

7:43

ultimately, how do you know what you should be

7:43

doing for your fitness program?

7:48

Yes, that's a great question.

7:50

Right?

7:50

And that's the question that people come to us

7:52

with, well, what should I be doing for my

7:52

fitness program?

7:55

Or this is what I have been doing.

7:58

Am I doing the wrong thing? Right?

8:00

And so we always like we do with nutrition,

8:03

we're generally going to have a lot more

8:03

questions for that person before we can give

8:08

them an answer. The first question is going to be, well, what

8:13

are you trying to accomplish?

8:13

What is your goal?

8:16

You mean goals matter?

8:19

So first and foremost, to

8:19

figure out what you need to be doing, you need

8:25

to know where you're trying to go.

8:27

Bing, bing, bing. What does that mean for fitness, though?

8:31

Well, right, because with nutrition, it's,

8:31

well, I want to lose weight.

8:35

Right?

8:35

Well, is that really what

8:35

you're trying to do?

8:38

Well, I'll tell you what. Here's a misconception we can clear up right

8:43

here and now. And this was another TikTok.

8:45

I don't know if I shared this one with you,

8:45

okay?

8:48

But I was like, this is brilliant.

8:50

And he said, there is not a single exercise in

8:54

the world that burns fat.

9:00

There's a lot of people going, Wait, what?

9:02

I pause there on purpose

9:02

because you all need to take that in, really

9:06

receive that. There is no exercise that is going to burn

9:10

fat. And, you know, people are sitting out there

9:13

going, but what about this?

9:13

But what about that?

9:16

But what about hip training? But what about cardio? But what about this?

9:18

Kickboxing all the things they've heard,

9:21

right?

9:21

But the number one question that I get on the

9:25

physique side of things, right? Sure. Most of my ladies are coming to me because

9:27

they're not happy with their bodies, and they

9:31

want to change the shape or size of their body

9:31

or both.

9:36

So their goal is typically aesthetic when it

9:36

comes to what do I do for fitness.

9:42

They're asking, how can I change the shape of

9:42

my body?

9:46

What that means is build muscle and burn body

9:46

fat or lose body fat to reveal a shapely

9:55

womanly figure. Yeah.

9:57

They don't want to get bulky.

9:59

That's a whole nother.

10:02

Yes, but for the most part,

10:02

when women come to me, they have at least some

10:08

understanding that if you want to get this fit

10:08

look, that you see all these IG models and

10:14

these people online that look good to you,

10:14

they built muscle and lost body fat.

10:20

So usually they already have that in mind,

10:20

that that's what they want is body

10:24

recomposition or body transformation.

10:27

Yeah. Let's swing back real

10:27

quick to the idea because I think people are

10:31

going to get stuck on this and may not hear

10:31

the rest of what we're talking about.

10:34

The idea that exercise doesn't burn fat.

10:38

Yeah.

10:39

So there's a couple of aspects

10:39

of that I think.

10:41

Well, where I was going with

10:41

that was the question is usually what

10:45

exercises can I do to burn body fat or to burn

10:45

off this belly?

10:51

This belly or on my arms or.

10:53

Whatever specific areas of the

10:53

body where they are trying to burn.

10:57

They want to lose body fat in those areas, and

10:57

they think that certain exercises are going to

11:02

get them that result.

11:03

Yes. So if we get that all the

11:03

time, we've talked to many people who are

11:06

like, I've got this fat on my ABS.

11:10

What kind of AB workout can I do to make the

11:13

fat? It's like, how do I work out?

11:15

How do I target my undergs to

11:15

get rid of that extra fat butt fat or get rid

11:22

of this fat on my hips?

11:24

Yeah. And under arm for women. Yeah.

11:31

So that just doesn't work that way.

11:33

The other aspect of that, and I want people to

11:35

understand, too, I've talked about this

11:35

before, but I think it bears repeating, is

11:40

that, yes, there are exercises you can do that

11:40

can increase your overall fat caloric burn in

11:47

a day.

11:47

Yes.

11:48

Okay. But here's the thing

11:48

that's not helping you because it actually has

11:55

diminishing returns on how much you can burn.

11:58

And in order to continue burning, you have to do more work.

12:01

So if you're going 2030 minutes a day for

12:05

three or four days a week, and you're like,

12:05

I'm getting my extra 200 to 300 calorie burn

12:10

every time I go, that's great. You can maintain that.

12:13

That's fantastic, no big deal. But if you want to continue doing that, it's

12:17

going to slowly creak up to 40 minutes each

12:17

time, 45 minutes each time an hour, and then

12:22

you're going to be at the gym for 2 hours on

12:22

the cardio and not losing any more than you

12:27

were when you were doing 30 minutes six months

12:27

earlier.

12:30

Yes, and it doesn't work that

12:30

way.

12:34

Five more extra calories in your day. Now you're putting body fat on.

12:37

Exactly.

12:37

Why can I not maintain this?

12:39

Exactly. So the idea of doing cardio should fit into

12:44

your plan for improving your metabolic

12:44

condition so that your body is good and

12:50

efficient and doesn't get freaked out when you

12:50

do that type of work in real life, but not

12:54

specifically for falls.

12:56

And it ties into the

12:56

maintenance conversation of how do you

12:59

maintain the results you're working so hard to

12:59

get?

13:02

You have to continue to maintain the level of

13:02

work that you're doing to get those results.

13:06

So if you are overdoing the cardio now, you're

13:06

going to have to continue overdoing the cardio

13:11

for the rest of your life to me, ding, ding,

13:11

ding.

13:14

And I don't think any of us want to be doing

13:14

hours of cardio.

13:16

Yeah, it's what you said on one

13:16

of our earlier talks.

13:19

We say whatever you're doing, if you're

13:19

focused on fat loss, whatever you did to get

13:24

that fat off is what you're going to have to

13:24

do for the rest of your life to keep it off.

13:28

So pick your options very carefully because

13:28

you want something that's sustainable and

13:34

something that you can live with.

13:35

The number one reason why

13:35

people yoyo diet and they're in this yoyo with

13:41

the body fat gain and loss every year, because

13:41

you're doing too much extremes to get it off,

13:47

you can't maintain that. You put it right back on and then you have to

13:50

go to the extremes again. Or you think you have to go to the extremes

13:53

again. When in reality, if you didn't do such an

13:56

extreme, you'd be sailing through your

13:56

maintenance and be able to maintain that.

14:01

I think there's a whole other

14:01

concept which we don't need to dig into, but I

14:06

don't know if you've ever heard me say there

14:06

is no such thing as maintenance.

14:09

I don't think I have.

14:11

We'll have to talk about that

14:11

online and what that means and what that's all

14:15

about. Yeah, okay, I got chill.

14:19

So we'll have to do a

14:19

maintenance episode.

14:21

What is maintenance?

14:21

How do you do it all kind of stuff?

14:24

What does it really mean?

14:25

Oh, totally.

14:26

Because again, there's context

14:26

there too from quality of life, in case you're

14:33

catching a thread. For you guys listening, there's a common theme

14:38

that you're probably going to hear and a lot

14:38

of what we do, because here's the difference

14:42

between, I think us as coaches and our

14:42

philosophy on health and fitness is because

14:46

we're looking at results, we're not trying to

14:46

push a method.

14:52

Right.

14:53

So because we're looking at

14:53

results, we use multiple methods.

14:58

We use, hey, we may do this one day with one

14:58

person and do something completely different.

15:03

Oh, man.

15:04

With another person.

15:05

You just hit the nail on the head. We're not pushing a system.

15:08

Right.

15:09

We have to do this way, and so

15:09

now we have to justify our way of doing

15:14

things. And so everything we ever talk about is

15:18

pointing you toward our way of doing it.

15:20

Yeah. And people think that's

15:20

what we do when we talk about stuff.

15:24

And I've had people accuse me, well, you're a

15:24

high protein.

15:27

You're this or that. And I'm like, no, I'm what you need.

15:30

I'm context dependent.

15:33

Oh, my God. I like, that better

15:33

than evidence or results based.

15:37

Oh, yeah.

15:37

I'm context dependent.

15:39

I'm context dependent.

15:41

Yes.

15:41

I like to say I meet you where

15:41

you are.

15:44

I meet my clients where they are.

15:45

Same thing.

15:45

Oh, my gosh. The number of clients who have felt like

15:50

failures because they're not perfect

15:50

carnivores.

15:52

I had this question the other day.

15:55

We're so far off track right now.

15:56

I know, but I have to say this. I had this question the other day from client.

16:01

Are all of your other clients 100% perfect

16:01

carnivore?

16:06

Hell no.

16:07

I said none of my clients.

16:09

I'm not even perfect technically. Right, right.

16:11

I use mustard and I was like, not even

16:15

perfect.

16:15

Take perfection out of it. All of my clients are not carnivore.

16:18

There you go.

16:19

Majority of my clients are not

16:19

carnivore.

16:22

Exactly.

16:22

So I don't know. People get things in their heads about what we

16:25

are and what we do. We're trying to break down all of those

16:29

barriers and show you who we really are on

16:29

this podcast.

16:31

Exactly.

16:32

Okay, so going back to the

16:32

topic again okay, wait.

16:37

First and foremost, what do you mean exercise

16:37

doesn't burn fat.

16:42

Okay. It doesn't burn fat, people, you burn calories

16:48

in a workout. Yes. But you're burning calories all day long every

16:50

day in your life.

16:55

Okay, so I love this topic.

16:57

Yes, I know you do.

16:59

It's math time, folks.

17:00

Here we go.

17:02

The paper. And I want you to if you know, if you don't

17:06

know what it is, go online. If you have an in body scale, which I highly

17:10

recommend everybody get, it will tell you what

17:10

your base metabolic rate is.

17:14

Okay?

17:14

So for me, my base metabolic rate is right

17:17

around 2000 calories a day. That's my Netflix and Chill Calorie burn.

17:20

If I sit on the couch all day and don't do

17:20

anything, that's how many calories.

17:24

This is what you hear called

17:24

BMR or RMR.

17:27

Right? Resting metabolic rate. So for me, it's 2000 calories.

17:31

Divide that by 24 hours in a day.

17:35

Okay. Whatever number that comes out to be, which I

17:37

don't have, I could probably do it.

17:41

Whatever number that comes out to be, which

17:43

will tell you just a second when we open up

17:43

our calculator, okay?

17:50

83 calories an hour is what I burn on average.

17:54

So if I go to the gym and I do a workout and

17:57

my watch says I burned 150 calories guess what

17:57

I need to subtract from that.

18:03

150.

18:04

83.

18:06

Exactly. So one of the reasons why I don't like

18:10

counting on watches and caloric burn, just

18:10

another reason why I say tracking calendars

18:16

burned and that kind of stuff isn't really

18:16

that effective.

18:20

Yeah, it's great to say I got some activity

18:20

and track your activity and.

18:24

Honestly, it's better for the

18:24

psychosomatic stuff like, oh, you feel good

18:29

about what you did, so it makes you proud and

18:29

it makes you want to do it again.

18:32

Well, that I love. That's great if you're using it for that.

18:36

But if you're like, oh, and especially with

18:36

these nutrition trackers that take out your

18:42

exercise extended better because they're taking.

18:44

Out stuff that shouldn't be taken out.

18:46

And how do you think you can

18:46

eat more?

18:48

Exactly. That's just where I was going. And that's if you're of the mindset that I'm

18:51

exercising so that I can eat, which is a whole

18:56

other discussion.

18:57

Right, well, and if you're so

18:57

focused on the calorie part, which we already

19:02

know, because bronson is like, you just stop

19:02

looking at calories.

19:07

But this all to say that, yes, exercise burns

19:07

calories.

19:11

Just like moving around in your day to day

19:11

life burns calories.

19:14

And yes, in the simplistic term calories in,

19:14

calories out, energy expenditure is going to

19:22

determine your fat loss. In that way, you can say that exercise

19:29

contributes to fat loss.

19:31

Sure.

19:32

But what we're talking about

19:32

when we say exercise does not burn fat off

19:38

your body, it particularly does not spot

19:38

reduce.

19:44

Yeah, we're talking about

19:44

targeted fat loss.

19:46

You may hear that term spot

19:46

reduction is not a thing.

19:49

It's not possible to remove that on your ABS

19:49

or on your triceps from working out your ABS

19:56

or your triceps. That's not how it works.

19:59

Correct. Now, the reason why we think that it does this

20:04

is because when you build muscle in an area

20:04

and you're also losing body fat, now you're

20:12

toning up that area as we heard that term

20:12

tone.

20:17

So it looks tighter, it looks toned, it looks

20:17

leaner.

20:24

The more muscle you build, when you lose that

20:24

body fat, you're going to look more fit.

20:30

We're turning fat into muscle, right? That's how it works.

20:32

No. Oh my gosh, the number of

20:32

times I've read that in the chat, I can never

20:39

scroll by without commenting.

20:41

Fat does not turn to muscle.

20:45

You can lose fat and build muscle that never

20:45

turns into muscle, people.

20:52

It never, ever happens that way.

20:54

And here's the thing. Your body is going to choose to lose fat

20:55

wherever it wants to, in whatever way it wants

21:01

to, and everybody's body is different.

21:04

So when you're frustrated that your ABS like,

21:07

oh my gosh, it says, all of my trackers are

21:07

saying I'm losing fat and I'm losing weight,

21:14

but I still have this gut.

21:16

Why can't I get rid of my belly fat?

21:19

Keep going.

21:19

It's just your body has

21:19

prioritized other areas and there's nothing

21:25

you can do.

21:26

And just for everybody's sense

21:26

of mental health here, when it comes to this,

21:32

most people lose it last around the waist and

21:32

around the hips.

21:39

That's most people. So you're not alone.

21:41

It's not just you, it's me.

21:43

I'm currently there. I've got some flabby flabby around my now

21:44

granted, my waistline is the same as it was

21:51

when I was 18, but I've still got a little

21:51

extra stuff hanging there that I can't it's

21:56

like I've got to get keep going. And my fat loss if I really want it to go

22:01

down.

22:01

And those are the kinds of

22:01

things where you really have to ask yourself

22:04

like how worth it?

22:05

What's the quality of life that

22:05

I would need to have to get to that point?

22:07

Is it really worth it?

22:09

There are a lot of unrealistic

22:09

expectations out there.

22:12

There's a whole another discussion that could.

22:14

Be a whole different topic.

22:15

The expectation and the

22:15

lifestyle compared to the goal.

22:19

How do you manage this?

22:20

What are you really willing to do? I have clients who are getting quite lean.

22:25

They're in a healthy range and questioning,

22:28

right, you know what?

22:28

This feels really good.

22:31

I think I've found where I want my maintenance

22:31

to be.

22:35

Do I really want to keep going?

22:37

Because here's what happens. Eventually we're going to talk about context

22:41

and exercise and fitness guys, but this is

22:41

what happens.

22:45

A lot of times people have this random goal

22:45

that they put in front of themselves and they

22:51

get to about 80% towards that goal and realize

22:51

they love their lives and they haven't even

22:56

gotten close to their goal. And then they're like, well, do I need to hit

23:00

that goal or do I kind of stay where I'm at?

23:00

Because if I want to keep going, I might have

23:05

to do more, I might have to focus more, I

23:05

might have to put more time in that next level

23:11

and I don't know if I have that in me.

23:13

I like where I'm at now and I'm sustaining it

23:16

fairly easily. Maybe I just want to hang out here for a

23:19

little bit, which is perfectly fine. And I think for many people, if you can get to

23:24

that point, that's.

23:24

A huge that is the goal in my

23:24

opinion.

23:27

And then a lot of the time we see the other

23:27

side of that coin.

23:30

People had an arbitrary number on the scale in

23:30

mind or something.

23:35

They hit that number and they are nowhere near

23:35

the body that they want.

23:38

They still don't feel great in their body. They still have a way to go and it's like,

23:42

well, I hit my goal weight, but it's not what

23:42

I thought it was going to be when I hit my

23:47

goal.

23:47

Well, because the expectations

23:47

of what the weight was going to be.

23:50

So in that case, the expectation was off.

23:54

They weren't looking at the other things.

23:56

Why quality of life?

23:56

What are the things that they get that they're

23:59

looking to change, and they were just wanting

23:59

to change their weight.

24:03

So, again, getting back to the why and the

24:03

goals really need to be realistic.

24:08

So that takes us back to where

24:08

we were in this discussion.

24:11

The first thing you have to do to decide what

24:11

exercise program is right for you is to

24:16

determine what is your goal. So, Coach Bronson, how can somebody get clear

24:22

on their goal.

24:25

That'S going to be different for everyone? I think the process is really what brought you

24:27

to listen to us, what brought you to start

24:31

looking at information. What is motivating you to find out more about

24:36

how to change your life and figure out, okay,

24:36

what is it you're trying to change that leads

24:42

you to what the goal should be?

24:42

If you're trying to change simply because you

24:47

feel like you're not happy with how you look

24:47

and you determine that your goal is just

24:52

aesthetic, you don't have any metabolic issues

24:52

that you know of.

24:55

You don't feel like you're having any symptoms

24:55

of anything that you're trying to heal or fix

25:03

looking at. Okay. I don't like the way that I look in the

25:04

mirror.

25:06

I don't feel comfortable in a bathing suit.

25:09

I want to look good for my spouse or these

25:12

things or my kid called me fat the other day,

25:12

and I don't like that, whatever it may be.

25:17

Okay, so you have an aesthetic goal that's

25:17

perfectly fine.

25:20

It's 100% fine. I don't want anybody oh, my gosh.

25:25

There's another thing. When we talk about our goals, there is not a

25:29

single goal that you can have that is wrong.

25:34

If your goal is 100%, I want to have a six

25:38

pack and look good in a bikini or a speedo.

25:41

If you're a guy, okay, then that is a

25:44

perfectly fine goal, and I will help you get

25:44

there.

25:48

Yes.

25:48

If your goal is I want to lose

25:48

£150 and be able to play with my grandkids

25:53

every day and not feel wore out and hurt for

25:53

three days afterwards, that is a perfectly

25:57

good goal. And Coach Natan, I will help you get there.

25:59

So a goal is a goal.

26:02

Everyone's going to have different reasons for setting their goals.

26:04

Nobody else's opinion has any

26:04

bearing on your personal goals.

26:09

Absolutely.

26:10

There's nothing wrong with just

26:10

wanting to.

26:12

Look sexy as fuck 100%. Because here's the deal.

26:15

If we're completely honest, there isn't a

26:15

single person who's got a health goal, weight

26:20

loss goal, or any where their looks don't play

26:20

some percentage of their motivation.

26:27

Absolutely.

26:28

Okay, so, I mean, you guys look

26:28

at Coach Nat, and I like, oh, my God, you guys

26:31

are in great shape. You look great, blah, blah, blah, blah, blah.

26:34

We have the same freaking issues you guys

26:34

have.

26:36

I look in the mirror, and I see 15 things that

26:36

I'd like to change, and they are aesthetic

26:41

goals. I have taken care of all of my health goals.

26:45

I've reached those goals. I don't have IBS.

26:47

I don't have virgin bowels. All of my injuries are gone.

26:51

All the chronic, repeated injuries that I

26:51

would get all the time are gone.

26:56

I don't have any issues. So what is left for me?

27:01

Athletic performance and aesthetics.

27:04

That's what I've got. So my goals are based on what I can do and how

27:05

I can.

27:08

Look optimizing at this time,

27:08

I'm an.

27:10

Optimisation, so I'm trying to

27:10

be as athletic, perform as well as I can, and

27:16

look as good as I can. That's what I'm looking for right now, which,

27:18

honestly, I'm glad I started this.

27:21

As sad as I am that I didn't get started until

27:24

I was almost 40 years old, I'm glad I've had

27:24

the last ten years to work on it, and I worked

27:28

on it and didn't put it off, and I actually.

27:31

Put time into it.

27:32

Now I'm 50, and I'm not worried

27:32

about health at 50.

27:36

I'm worried about maintaining physical

27:36

performance and looking good from 50 for the

27:40

next 2030, 40, 50 years.

27:43

And you all, I'm very happy

27:43

that he's in this place.

27:49

That's the thing.

27:49

I see some of the benefits of this.

27:51

I don't have to spend the next

27:51

20 years of my life trying to.

27:54

Get healthy, trying to get

27:54

where you are now.

27:57

I'm here. I'm ready to go. My sunset years are ready to go.

28:01

You know what I mean?

28:02

Wherever you are in your

28:02

journey, whatever age you are at now, think

28:07

about yourself ten years from now or five

28:07

years from now and how grateful that future

28:12

self will be about the steps you're taking

28:12

now.

28:16

Wherever you are, whatever age, you can still

28:16

set yourself up for success for the next

28:22

decade.

28:24

Decades and decades and decades. Absolutely.

28:27

All right, so what are some of the goals?

28:30

We've established that it doesn't matter what

28:30

your goal?

28:32

Your goal is some of the common things that we

28:32

see.

28:36

Weight loss is a goal. Huge aesthetics.

28:40

I want to build a body. I want to shape my body tone, whatever you

28:43

want to call that. Functionality is another goal.

28:47

Strength is another goal.

28:50

I think those are probably the four things.

28:51

Yeah. Functionality. Being, like, the ability to do things right.

28:55

Yes. Being able to live your life, be mobile, be

28:59

able to interact with the way you want to in

28:59

the world.

29:05

Okay.

29:05

For all those things you said,

29:05

performance, like, athletic performance.

29:09

That could be athletic. Performance. That could be life. Quality of life.

29:11

That's functionality, I think, kind of is a

29:11

bigger I mean, we could say athletic,

29:19

specifically athletic. If people are competitive, athletes and

29:23

certain things, that's a whole other area, but

29:23

that can kind of go through, like yeah.

29:26

Aesthetics, functionality, and

29:26

or we could say performance.

29:31

Performance. Okay. Which could

29:31

be strength.

29:34

Could be sports. It could be whatever.

29:36

Yeah. Okay. Although I don't

29:36

know.

29:39

Would you put strength. In. I guess strength is part of performance.

29:42

Well, you said that because I

29:42

was just going to say the one thing that I

29:48

want everyone to remember about all the things

29:48

that we're talking about is protein builds

29:53

muscle. Muscle maintains your metabolism and keeps you

29:57

strong. Strength is the number one focus of all your

30:01

exercise. No matter what you're doing, you want to make

30:06

sure that you're getting stronger when you're

30:06

doing it.

30:08

Yes, I love that.

30:10

Okay. Because the stronger you

30:10

are, the more utilization of protein you're

30:15

getting, the more muscle mass you're building

30:15

and the better your metabolism is going to

30:18

function. So that is the number one marker that we look

30:21

at when we say, is somebody getting healthy?

30:21

That's why in my programs, when I'm working

30:27

with people, we have the fitness aspect where

30:27

I track your performance.

30:30

We look at, are you actually performing better

30:30

now than you were ten weeks ago?

30:35

Because if you're not, then something's up.

30:37

You're not eating enough protein, you're not working hard enough in your workout, you're

30:39

not getting enough sleep.

30:42

There's a bunch of things we can look at

30:42

because strength drives health, strength

30:46

drives longevity, strength drives

30:46

survivability and physical freedom.

30:52

So everything we do should be focused on

30:52

getting stronger.

30:56

Outside of that, then we get into the

30:56

semantics in the context of, okay, how do we

31:02

move?

31:03

Well, why don't we do this?

31:03

Because we talked about goals.

31:06

Right. So typically we have aesthetic goals. We have people who want to get stronger.

31:10

We have people who want to move better in

31:13

life. And they may have specific performance goals.

31:18

If they have hobbies that they want to be

31:18

better at, they may have specific goals around

31:23

that. I think those are the main areas of goals.

31:25

Right, sure.

31:26

We leave anything out of that. I still think that fat loss, weight loss,

31:30

that's an essential goal.

31:32

Sure.

31:32

Right. Okay. So that's the

31:32

goal.

31:34

Let's kind of put those off to the side and

31:34

then revisit those.

31:37

But what I'd like to do is just let's do a

31:37

laundry list of all of the different exercise

31:44

modalities and things that we hear about that

31:44

people are doing or interested in doing.

31:49

Do we want to do a thumbs up or

31:49

thumbs down?

31:54

I wonder if we have similar or

31:54

different opinions on similar.

31:57

We could try that up or down.

32:00

Okay.

32:00

We'll do yay or nay.

32:01

Or nay. Okay, so like things that we would.

32:03

Suggest no, let's just talk

32:03

about any interview.

32:09

Let's throw out terms like popcorn that are

32:09

out there.

32:11

Right, okay, well, so then it's kind.

32:14

Of hard if we don't quantify it

32:14

because technically anything would be a yay,

32:19

depending on who's doing it and when they're

32:19

doing it.

32:21

Okay, so let's first let's just

32:21

do a quick fire, like all the different quick

32:27

terms.

32:27

Okay. You go first.

32:28

Okay. CrossFit.

32:30

Of course. I'm supposed to say CrossFit.

32:31

I know, but I'm looking at you and you.

32:33

Okay, bodybuilding.

32:34

Okay. Group fitness classes.

32:39

Okay, so would that include

32:39

like, orangetheory, F, 45, Less Mills?

32:44

Well, those are all a type that

32:44

are all very similar type, like a cardio type

32:48

class. Kickboxing classes would be in there.

32:51

Zumba would be in there.

32:53

So zumba and Kickboxing, I

32:53

think, are not the same.

32:57

No, they're not. But they're all the different group fitness

33:00

classes to choose from, right?

33:00

Yeah.

33:04

So there's the group fitness aspect. You have everything from Hindson City,

33:08

interval training, silver sneakers. Yeah.

33:11

Well, no, that is actually a financial

33:11

program.

33:16

Yeah.

33:17

I thought it was like a club. We always schedule times and people go out.

33:22

Silver sneakers. You can get it through your insurance and it

33:26

can cover gym memberships.

33:30

I thought it was like a club

33:30

you could join that would have shorts.

33:34

Didn't when I worked at La

33:34

Fitness, we would apply people silver sneakers

33:38

to their membership.

33:39

I see. I totally thought it was something different. Okay, then there's water aerobics.

33:47

Yes. You got yoga, yoga,

33:47

Pilates, dance classes.

33:51

Dance classes, aerial arts.

33:54

Aerial arts, okay.

33:58

You got BJJ.

33:59

Yeah. Any martial arts. Martial arts in general.

34:03

And then there's sports. Right. Same people, all the different sports.

34:07

Volleyball, basketball, baseball, football, soccer, bowling.

34:11

Bowling. Bowling and golf.

34:14

Okay. Are those two things?

34:14

I don't think now granted, it's better than

34:18

anything. They are physical, it's better than nothing.

34:20

And if someone is going to do something and

34:20

that's the only thing that they're going to

34:24

do, I would rather have them do that than not

34:24

doing it at all.

34:27

They are hobbies that require

34:27

physical activity.

34:30

But they are not developmental.

34:33

Okay, may I have to explain

34:33

what.

34:35

You mean by that?

34:35

And that's another reason I probably wouldn't

34:39

put sports either. Actually, there are activities.

34:41

We're talking about activities? Yes. Any sport can go in as an activity.

34:47

He just said golf was not a

34:47

sport.

34:49

No, I'm saying not a sport. Golf is a sport.

34:52

I'm saying that would fall into sports as

34:52

activities, not as fitness training.

34:58

Okay, so if we're talking about fitness

34:58

training, it needs to be developmental and

35:02

progressive. It needs to help your body improve and get

35:05

better at living life, at better function,

35:05

improving your metabolic function, all those

35:11

types of things. So doing a sport, in 99% of the cases, the

35:16

sport itself is the end result of training you

35:16

are performing after you've trained.

35:22

Okay, wait, back it up now.

35:24

We're talking about training, right? Because we started talking about exercise.

35:28

What's the difference between exercise and

35:31

training?

35:31

It's a passion of mine.

35:34

Go ahead, you can answer it.

35:34

No, go ahead.

35:35

Okay. Are we going to have the

35:35

same answer?

35:38

Probably.

35:39

So exercise is an activity that

35:39

you do.

35:43

Training is a program you follow.

35:46

Training has a goal you are trying to get from

35:50

point A to point B. Exercise is basically

35:50

something that builds time.

35:54

I love that. So in my keto bikini body, six week.

36:01

Shred. My first ever program, I included a bunch of

36:06

mindset videos, and I talked about the athlete

36:06

mindset, and I said, okay, you're coming into

36:11

this. When you came into this, you were looking for an exercise program or workouts you could do.

36:16

We are no longer calling these workouts.

36:19

We are no longer calling this exercise.

36:21

You are training. This is your training.

36:23

So whenever you talk to me or ask a question

36:26

in the group or whatever, it's going to be

36:26

about your training.

36:29

So to become an athlete and to turn on that

36:29

athlete mentality, you have to consider it

36:35

training. And then I talked about exactly what you just

36:37

talked about. What is the difference and why we focus on it

36:41

as training. There's. Once again, I'm always loving the

36:43

psychosomatic side of things.

36:47

When you look at it as my workouts or this

36:47

exercise that I do, there's less of a

36:52

commitment to that. Right. It's like, if I do it or I don't do it, I

36:54

didn't get my workouts done this week.

36:57

I didn't exercise this week. But when you consider it your training,

37:03

there's a different level of ownership you

37:03

take over that and commitment you take to it.

37:09

Now, not doing your training is not as much of

37:09

an option yes.

37:16

Because it means more you're

37:16

connecting it.

37:19

To your why and to your

37:19

identity.

37:21

Yeah. When you just look at it

37:21

as a workout, then it's just something that's

37:25

on your schedule that you can move.

37:27

Yes.

37:28

And it probably will get moved

37:28

if you look at it as, this is my training.

37:32

That's why when you hear me talk, I talk about

37:32

my training time.

37:36

If you're watching my videos, I'm talking

37:36

about my training.

37:38

This is what I'm doing. It's non negotiable.

37:42

It's going to happen.

37:44

Absolutely. All right, how do they know which one to do?

37:50

Which one to do?

37:51

Okay, let's break up some of

37:51

them into categories.

37:55

Okay, so if you're looking for functional

37:55

fitness, then you're looking for something.

38:01

We could define each of these a little bit. Let's help you figure that out.

38:03

So functional fitness, when we're looking at

38:03

functional fitness, we're looking for a

38:07

program that's going to help your body move in

38:07

as many different ways as possible.

38:11

It's going to help improve more than one

38:11

metabolic pathway.

38:17

So that's some of the differences you're going

38:17

to see.

38:19

These are the three main differences.

38:21

My eyes glass over when he

38:21

talks about the scientific term.

38:23

Yeah. We're going to see the

38:23

main differences between all of these types of

38:29

workouts has to do with how your body moves,

38:29

how your body uses energy, and then how your

38:36

body develops, let's say primarily from a

38:36

straight and muscular perspective, or

38:42

hypertrophy, let's call it. Okay. Because there's a couple of different ways we

38:44

can talk about the different hypertrophies and

38:46

how it works. All right, so a little exercise sciency, how

38:50

your body moves. There's seven different essential movements

38:53

all different ways that our body moves. If you want to be as functional as possible,

38:57

then your program needs to include all seven

38:57

movements, right?

39:00

Pushing, pulling, squatting, hinging, lunging

39:00

carrying, twisting, all those things.

39:07

Functional fitness, like CrossFit, F, 45, less

39:07

miles, those types of things work in all of

39:13

those different movements. Bodybuilding does as well, but it does it

39:19

differently in where it's mostly a lot of

39:19

isolation and muscular focus, not movement

39:25

focused.

39:25

Well, that's the biggest difference. And there's a difference between a functional

39:27

fitness program and a bodybuilding program.

39:33

A bodybuilding program is set up. It's focused purely on aesthetics.

39:38

It is building and shaping, building and

39:38

shaping the body, right?

39:42

So when we program a bodybuilding training

39:42

program, we're looking at splitting up the

39:51

body into different body parts.

39:54

You hear the term body part split.

39:57

What is your split?

39:57

When somebody's asking what is your split?

40:00

You will see workouts that look like chest

40:00

day, leg day, arm day, or push pull legs.

40:11

You'll see that a lot of the time.

40:13

But even I was going to say.

40:16

Even then, the push pull legs

40:16

kind of thing is pushing is typically chest

40:21

and triceps, triceps, back and biceps would be

40:21

a pull day, things like that.

40:27

So we're usually splitting into body and we're

40:27

programming based on body parts that we're

40:32

trying to grow.

40:33

Yeah, the difference from a

40:33

functional perspective is we're looking at

40:36

movements. So it's more like most of the movements, if

40:41

not all of the movements in a functional

40:41

fitness program are going to be multi, joint,

40:45

multi, full body type stuff, clean and jerks,

40:45

deadlifts, squats, burpees, like things that

40:52

are moving your whole body all of the time and

40:52

focusing on you're still going to build muscle

40:57

because there's still resistance and things like that. But it's a different type of focus and it's

40:59

not necessarily body part specific because

41:05

you're doing some part of all of your body

41:05

every time you go in and do it.

41:09

So there's some differences there. The other difference we talk about metabolic

41:14

pathways is when you're doing functional

41:14

fitness, you're going to do some stuff that is

41:18

just strength, some stuff that is five minutes

41:18

long, really high, intense, some stuff that

41:25

maybe 30 or 40 minutes long at a moderate to

41:25

low intensity.

41:28

So you're getting all the different types of

41:28

fuels and ways your body accesses energy.

41:33

In a bodybuilding with

41:33

bodybuilding, what's interesting is we really

41:37

compartmentalize cardio and lifting.

41:41

So your training program is going to be

41:43

usually pure lifting and it may incorporate

41:43

some cardio aspects.

41:49

Let's say you're a bikini competitor and you

41:49

have circuit training in there.

41:53

So now you're doing multiple, it's still a

41:53

body part split, but you might be doing arms,

42:01

chest, chest buys and tries and shoulders or

42:01

something all in a circuit.

42:07

And you do like four or five exercises in a

42:07

row and then you do the circuit multiple

42:12

times. That may be a more cardio intensive type of

42:19

bodybuilding, but your bodybuilding, your

42:19

lifting weights in that session, typically our

42:25

cardio is separated. So we will be doing either low intensity,

42:29

steady state cardiology workout or later in

42:29

the day, where we're talking about maintaining

42:35

our heart rate at a certain level for 30, 45

42:35

minutes, an hour.

42:40

Or we do high intensity interval training like

42:40

sprinting or sprint intervals or on a bike or

42:49

something that's pure cardio separate from our

42:49

listening session, usually different.

42:54

Times of the day or separate.

42:59

Those are some of the differences. Now, these are the two main things that we're

43:00

talking about, functional fitness and

43:04

bodybuilding. If you want to throw in can.

43:06

I call this bodybuilding?

43:06

Versus.

43:10

If you want to throw in another

43:10

modality of power lifting, it's similar to

43:16

bodybuilding, but it's different.

43:19

And it's also similar to functional fitness,

43:22

but it's different. So we talked about powerlifting that is

43:26

specifically designed to get you as strong as

43:26

freaking possible.

43:30

And really, there's three main things that

43:30

you're doing.

43:33

As strong as a squat as you can get, as strong

43:33

a deadlift as you can get, and as strong as a

43:37

bench press as you can get. Three main lifts when you throw power lifting

43:43

into the mix. Now, what we're doing is we're kind of combining the isolation or the splits of

43:45

bodybuilding, but focused on strength

43:52

development, not aesthetics.

43:55

And I saw a great TikTok on

43:55

this, too, where they talked about power

43:59

lifters. Don't talk about chess day.

44:02

Correct.

44:05

It's bench day.

44:07

It's bench day.

44:08

Right. So they're going to talk about it differently. They're going to talk about it as the lift,

44:10

the main lift.

44:13

They may be doing some isolation movements on

44:13

that day.

44:17

They may be strengthening that whole muscle,

44:17

but they're not going to call it back day.

44:24

Exactly.

44:24

Right. They're not going to call it buys and tries or

44:27

whatever. They're going to call it Bench day, deadlift

44:31

day, squat day.

44:32

Exactly. And that's a great analogy or observation of

44:37

the difference in mindset. Right. You talk to a bodybuilder.

44:41

I work biceps today. I work chest today.

44:43

I did quads, I did interior chain, I did posterior chain.

44:46

I did whatever it is, it's all.

44:47

About describing where in the

44:47

body they.

44:49

Were, where in the body they work. And that's really good. I like that.

44:52

That's huge. Okay. Yeah. For power lifters, I'm benching today.

44:56

Okay, now, you know what, they may not even

44:56

bench that day.

44:59

They may do flies, they may do dumbbell bench.

45:03

They may not do barbecues that are supporting

45:05

bench. Supporting their bench press. Yes, it's all things that are supporting

45:07

bench. So it's kind of cool.

45:10

I like that. I don't think I've ever noticed that before.

45:13

Right?

45:13

It is kind of cool. Okay.

45:15

And CrossFit, they're not going

45:15

to tell you what day it is because they may

45:20

not even know. They may get to the gym. And it's the wad brush.

45:24

They talk about what was the

45:24

workout, right?

45:28

This is the workout that we did today. And then they just go through all the stuff

45:31

that they did and you're halfway through. You're like, I lost you at what you're saying?

45:36

I lost you at wall ball.

45:40

Okay, so where was it?

45:40

So powerlifting so powerlifting has spoken

45:44

specific on building strength. So some of the differences we'll just say

45:49

compare between bodybuilders and power lifters. You get into a power lifter, may do bench

45:51

press workout, and they're going to do three

45:58

sets of 15 reps in their bench.

46:00

Where we're talking about rep

46:00

ranges and volume.

46:04

Yeah. And the difference is in

46:04

how you build muscle.

46:06

Where a power lifter may do a set of bench

46:06

press workout and they may do eight sets of

46:14

two reps, right?

46:15

Very different.

46:16

Very different. So they're getting a lot of volume in, but

46:21

it's very different. Where the body builder is working to max

46:25

effort and trying to get as many reps as

46:25

possible at that weight and just completely

46:30

tax out their muscles. The power lifter is trying to work on

46:36

executing their reps with as much speed and

46:36

power as possible, with enough stimulus to

46:43

develop the central nervous system aspect of

46:43

the lift to be able to increase, to be able to

46:48

increase the weight. Because it's about the central nervous system,

46:51

not necessarily about the muscle.

46:54

It is, and it's going to help them get stronger. And there is a muscular hypertrophy aspect,

46:59

but it's a lot more about the sense of nervous

46:59

system, which a lot of people don't realize.

47:02

And I think that will be a

47:02

topic for another day too.

47:05

We could call that episode. You can do more than you think you can.

47:08

Oh my God. We talked about that today.

47:10

We did.

47:10

Oh my God. Yeah. Okay, so there's some differences there.

47:15

And then on top of the difference in

47:15

bodybuilders are working physiology.

47:20

Power lifters are often working much more

47:20

central nervous system than people realize.

47:24

So here's a good question that

47:24

we hear a lot, right?

47:28

How many reps should I be doing to get to my

47:28

goal?

47:33

Or what's a good program should I be doing?

47:33

Three sets of ten?

47:38

Everybody just wants the answer, right?

47:38

Like, what's the best way to do this?

47:44

And once again, we would have to ask you what

47:44

is your goal first and foremost, right?

47:51

What experience do you have?

47:51

How long have you been training?

47:53

What have you been doing?

47:53

All the same things.

47:55

I would say power lifters are a

47:55

special group of people who know who they are.

48:01

If you are a powerlifter, you're probably not

48:01

even listening to us, to be quite frank.

48:08

You're not going to ask what program you

48:08

should be doing.

48:11

You probably already have your program.

48:14

You have a coach, you're

48:14

following somebody, right?

48:16

You're working toward that.

48:17

Well, but unless you're new and

48:17

you don't know, I mean, we do have people who

48:20

are just getting into bodybuilding who follow

48:20

you and do stuff.

48:23

There could be people who are interested in

48:23

paralleling and don't know exactly what to do.

48:27

So there's some things and you can help on the

48:27

body building side, I can help on the

48:32

powerlifting side, we.

48:34

Can do short thing I know we

48:34

wanted to say was, if you're looking for if

48:41

you're specifically like, you know, okay, you

48:41

know what?

48:43

I think I want to get into powerlifting.

48:45

Go and find yourself a powerlifting coach.

48:49

Yes.

48:50

Don't go work with a

48:50

bodybuilding coach or a CrossFit coach or a

48:55

functional fitness professional to become a

48:55

better power lifter.

49:01

So these are the kinds of things where you

49:01

need to find a professional who's skilled in

49:07

what you are trying to do. Right.

49:10

If you're a basketball player and you're

49:10

trying to get better at basketball, you're not

49:14

going to go to a football coach, right?

49:18

No, I would hope not. And that also goes for, I think, more

49:22

prevalent. Prevalent? Which one is it?

49:25

Prevalent.

49:26

Prevalent. The more prevalent issue with that and the

49:33

applicability of context is where you're

49:33

getting your information online.

49:36

Right.

49:36

And this is part of what went

49:36

into our discussion of why we wanted to have

49:40

this topic is because we see people all the

49:40

time who, like we were saying on Tick dock,

49:45

there's tons of people that have good

49:45

information and tons of people that bad

49:47

information.

49:48

You have to consider who are

49:48

they.

49:51

Who are they, all of them and.

49:53

Who are they talking to?

49:54

And who are they talking to?

49:54

So if you see somebody on there saying, here's

49:57

how you do a squat, or here's how you do it,

49:57

the most common one I see is bench presses

50:02

because there's 8 million different ways to bench press.

50:04

Oh my gosh.

50:05

The arch, right? The arch. No arch, hand placement, elbow movement.

50:09

Should I where does it start?

50:11

Do I need a lifting bag?

50:13

That's a whole other equipment.

50:15

So when you see someone who's giving an

50:18

example of how to do a movement, understand

50:18

where that's coming from.

50:22

Because a power lifter is very likely going to

50:22

teach a movement differently than a

50:28

bodybuilder, absolutely differently than a

50:28

CrossFit or functional fitness coach.

50:33

Oh my God.

50:33

Physical therapist. A physical therapist. There's tons of great physical therapists on

50:35

the talk movement and some of the stuff

50:38

they're talking about, a bodybuilder would

50:38

never do.

50:41

That's so true.

50:42

And this is a physical

50:42

therapist, somebody who specializes and has

50:46

years of training and degrees in how the body

50:46

moves.

50:49

A bodybuilder is going to look at that like,

50:49

there's no way I can do that because it's not

50:52

going to activate this very one specific

50:52

muscle in the back corner right on my right

50:56

trap that I'm trying to activate.

50:58

Well, and also, look at this.

51:01

What we get so much is about people with their

51:03

injuries, right. A lot of the time, just like when, look, I'm a

51:08

nutritional coach, I'm a bodybuilding coach, a

51:08

body transformation coach.

51:13

Right. But I'm not a doctor, and I'm not a physical

51:17

therapist. I'm not a chiropractor. So when you're coming to me and talking about

51:19

your injuries, yes, I want to know about your

51:22

injuries, because I don't want to be giving

51:22

you a program that could be aggravating them

51:27

that I don't even know you have that. So you do need to tell me about your injuries,

51:32

but most of the time, I'm going to tell you,

51:32

okay, if you're getting a lot of pain, if this

51:38

is what you're going you need to go see a

51:38

medical professional.

51:42

Go talk to a physical therapist, go talk to a

51:42

chiropractor, go to a medical doctor, and find

51:49

out what's happening with your physiology.

51:52

Just like if you tell me about all of your

51:55

medical conditions, absolutely.

51:57

I need to know about your medical conditions

52:00

for nutritional therapy, for your nutrition

52:00

program.

52:04

But I'm not going to tell you how to cure your

52:04

medical condition.

52:08

I'm going to ask that you, first of all, make

52:08

sure that your doctor knows what we're doing.

52:13

You're keeping your doctor in the loop, but

52:13

when you're having all kinds of symptoms and

52:18

you're dealing with a medical issue, then I'm

52:18

also going to tell you to go get advice from

52:22

your.

52:22

Doctor and understand that the

52:22

advice you get from somebody is going to be

52:26

based on their goals but their expertise.

52:30

So if you have someone who's only an expert in

52:33

A and your goal is B, you might want to look

52:33

for someone who's got some expertise in B.

52:39

And it's important to have a team.

52:41

Of professionals, and that's

52:41

kind of where I was going.

52:44

There are some of us out there, some of us out

52:44

there who have expertise in A-B-C or D that

52:51

can help you in multiple different scenarios.

52:54

So you don't think that everyone is just one

52:57

thing. Some of us have years of experience doing a

53:00

lot of different things.

53:01

Right.

53:01

And if we don't have expertise,

53:01

like, for instance, I'll do myself.

53:06

I have expertise in ABC or D. Okay, well,

53:06

let's get specific.

53:09

I'm a CrossFit coach. I'm a powerlifting coach. I'm a weightlifting coach.

53:13

I'm a functional movement specialist.

53:15

I'm a kettlebell coach. I've got a handful of things that I can coach

53:18

you in. Okay? I can work on all sorts of goals nutrition,

53:19

mindset, behavior change specialist, all these

53:24

things. If you have an eating disorder, I can't help

53:29

you, but I know people who can.

53:32

If you have food addiction issues, I can help

53:36

you some, but I'm not a food addiction

53:36

specialist.

53:40

If you have a health like, you're saying, a

53:40

medical issue.

53:43

If you have autoimmune and you're like, I need

53:43

to cure this today, I can't help you.

53:49

I can help you fix your metabolism, which is

53:49

going to help that.

53:52

But if you need some specific stuff for that,

53:52

I can't help you.

53:55

But I know people who can. So that's another aspect of when you're

53:59

looking for someone to work with or following

53:59

a program or getting information from

54:03

somebody, not only what expertise do they

54:03

have, but how big is their network and what

54:08

can they put you into absolutely.

54:11

To get the help that you need.

54:12

There's nothing wrong with having a team. There's a difference between having a team of

54:14

professionals and then having five different

54:19

of the same type of professional that you're

54:19

going to and getting conflicting advice and

54:25

now being confused. So if you are going to work with a coach, work

54:30

with that one. Once you decide to work with a coach, work

54:32

with that coach. Now, that doesn't mean that you shouldn't have

54:35

a doctor and you shouldn't have like, let's be

54:35

logical about this.

54:41

Right. But at the same time, what I ask my clients to

54:44

do once we start working together is stop

54:44

listening to every single voice out there in

54:50

nutrition trying to tell you all these

54:50

different things when you've been given a

54:55

specific program already. And the same thing goes with fitness.

54:59

If you're going to a coach, if I've already

54:59

written your program, and then you're out

55:04

there on the Internet looking at all of these

55:04

different exercise programs, and you're like,

55:08

well, should I try this or should I try that?

55:08

You've been given a custom program for you.

55:15

Give that a chance.

55:17

Or you have a program that you've used. I get this a lot.

55:20

People do the challenge. My ten week challenge will do other programs

55:21

to work with me for a couple of months, and

55:25

they'll do the program and have amazing

55:25

results.

55:27

And then when they end working with me, for

55:27

whatever reason, the challenge is over.

55:32

Their time that they work with me is over,

55:32

something will happen, whatever.

55:37

And then it's like, now what do I do?

55:37

It's like, well, my programs are still

55:41

accessible whether you're working or one, you

55:41

were doing it and it was working.

55:46

Right.

55:47

Why are you looking for something new now? Just because.

55:50

It just that's a great okay, so

55:50

that's a great thread.

55:53

Part of this questioning what you should be

55:53

doing, the great answer is, well, if what

55:59

you're doing is working for your goal, you

55:59

don't need to change it.

56:03

Yes.

56:04

And if you're changing it just

56:04

because maybe you got bored with it right

56:08

then, oh boy. We've talked about this as it relates to

56:11

nutrition before.

56:12

Success is boring. Success is boring.

56:16

Usually it's the boring work

56:16

that's going to get you to where you want to

56:20

be. If you are not enjoying what you're doing

56:27

anymore, then I think you need to sit down and

56:27

do a little digging, a little soul searching.

56:32

Like, if you're not happy in your marriage

56:32

anymore, what would you do?

56:37

Go look for another partner?

56:39

Bingo.

56:39

Immediately?

56:39

Or would you sit down and say, okay, let's

56:43

figure out why I'm not happy in my situation

56:43

anymore.

56:46

And see what's going on with me. Maybe there's something in the relationship

56:49

that needs to be fixed. Same thing with your fitness program.

56:52

If you've lost the love for your fitness

56:52

program, identify within yourself what's going

56:59

on with you. I know for me, with bodybuilding, after a long

57:04

prep and I've been on this program, my program

57:04

right now, my training program has not changed

57:09

since I started with my new coach. I've had the exact same training program

57:14

almost all year. I think it was maybe April that I hired him.

57:19

I mean, the workouts have not a single

57:19

exercise has changed.

57:24

I switch up the equipment from time to time

57:24

because I work out of a commercial gym and I

57:31

can't always get what I need in there.

57:33

Purple people eater.

57:36

That purple place that shall

57:36

not be mentioned.

57:39

We do not want a sponsorship from them.

57:41

No, not at all.

57:44

There's a little tip there. If you are getting bored with dumbbells and

57:49

you've been doing nothing but dumbbells, like

57:49

try a kettlebell, try cables, you could try a

57:56

different equipment, but do the exact same

57:56

exercise and branch out and learn some

58:01

different things.

58:01

Yeah, there are ways to make a

58:01

program.

58:03

If you feel like the program, you're just

58:03

getting tired of doing the same program, there

58:07

are ways to make it to switch things up and

58:07

add some variety.

58:10

But if the program is working, I don't

58:10

understand why you don't need to reinvent the

58:14

wheel.

58:16

And here's another great example. I now have added cardio because I'm nine weeks

58:18

out and we're getting close, but I'm loving it

58:24

because it's less, it's low intensity, steady

58:24

state.

58:27

So yesterday I went outside and took a walk

58:27

outside and talked to my mom on the phone

58:33

while I was out there. And it was so therapeutic, it was beautiful,

58:36

it was just what I needed. I love being outside.

58:40

So for me, and I know many of you are the

58:40

same, you don't like being inside a gym,

58:46

right?

58:46

So if you're a bodybuilder and your main goal

58:49

is aesthetics, you're going to have to be in

58:49

the gym.

58:52

So either you can start building your home gym

58:52

out of your garage to have some of that, open

58:57

things up a little bit, do some things

58:57

outside.

59:01

If you can add some things and some activities

59:01

that are not a part of your training

59:07

activities or hobbies that you enjoy that will

59:07

give you that variety you might be looking for

59:14

and you can still stay consistent with your

59:14

training.

59:17

And honestly, this is just the

59:17

truth of the matter, guys, is if you're

59:22

chasing excitement in your workouts, then your

59:22

goal is off.

59:29

Just like if you're chasing

59:29

excitement from your food.

59:34

The work isn't supposed to be

59:34

exciting.

59:36

It's called work for a reason, okay?

59:36

The results in living the life that you want

59:42

from doing the work is where you get your

59:42

excitement and your satisfaction from it's.

59:46

Just like anything. Else in life. Sometimes our work life is very satisfying and

59:48

motivating and exciting.

59:54

Other times we just got to do what we got to

59:54

do to pay the bills.

59:58

And I'm not saying that it's

59:58

always going to be drudgery, because it's not.

1:00:03

No.

1:00:04

There are many times when you

1:00:04

go to the gym and while you're working out,

1:00:07

you're like, I feel like a freaking monster

1:00:07

right now.

1:00:10

Or you may not feel like that when you're

1:00:10

there and when you're working out, but when

1:00:14

you start walking to your car and you get

1:00:14

home, you just feel so freaking good.

1:00:18

So there are aspects of the work that are good

1:00:18

and beneficial and emotionally satisfying.

1:00:25

Babe, have you seen the TikTok?

1:00:25

I think it's TikTok or YouTube.

1:00:30

You don't watch a lot of TikTok.

1:00:33

About the rule of thirds.

1:00:35

Yes, we talked about that.

1:00:37

Oh, my God, I saw that one

1:00:37

again yesterday and it resonated what you're

1:00:40

just saying here. This is what we're talking about.

1:00:43

It was an athlete talking about the rule of

1:00:43

thirds, and it was one of her coaches and what

1:00:47

her coach told her, and he said she's like,

1:00:47

what's the rule of thirds?

1:00:52

He said you should feel great, amazing a third

1:00:52

of the time, okay?

1:00:58

A third of the time and shitty a third of the

1:00:58

time.

1:01:02

And if any of those get out of whack and it's

1:01:02

all one way for too long or all another way

1:01:08

for too long, something is wrong.

1:01:11

You got to look at that. When it's right, we're always like, well,

1:01:14

what's right for me?

1:01:18

When it's right, there will be times you're

1:01:18

not going to feel great about it because it's

1:01:23

going to be challenging you or you may be

1:01:23

really tired of struggling.

1:01:28

Convenience kills guys. Don't go for convenience.

1:01:31

Yes. Well, and think about it. What is a good training program going to do

1:01:36

for you?

1:01:36

It should be challenging you.

1:01:38

It should be moving you to new levels. So there's going to be times where you're

1:01:42

hitting PR and you're feeling really amazing

1:01:42

about yourself and your confidence is through

1:01:46

the roof. There are going to be times where you're not

1:01:48

progressing, you're just barely getting it

1:01:48

done.

1:01:52

Okay, this is a great segue to

1:01:52

the other thing we said we want to talk about

1:01:56

here, and that is the mental game of

1:01:56

understanding where you are and working from

1:02:01

there.

1:02:01

Okay.

1:02:02

There's going to be times like

1:02:02

she was just saying, there's going to be times

1:02:05

where you're working and you're not seeing the

1:02:05

progress and you're like, struggling.

1:02:08

This is hard and I don't like this. And why can't I not do X, Y, or Z or I just go

1:02:13

week today or whatever it may be?

1:02:13

And you got to understand that development

1:02:18

takes time. Those times are the times that are actually

1:02:22

making you better.

1:02:24

Yes.

1:02:25

And you need to embrace the

1:02:25

suck, literally, and move through it, because

1:02:30

before you when you're feeling that crappy

1:02:30

time.

1:02:34

That 30% or 33%, a third, whatever you want to

1:02:34

call it.

1:02:38

That crappiness. That means the really cool stuff is right on

1:02:41

the other side.

1:02:42

Yeah. That is where and I said

1:02:42

this to a client the other day, I was like, oh

1:02:46

my gosh, imagine how proud of yourself you're

1:02:46

going to feel when you get to the other side

1:02:50

of this thing and you conquered it.

1:02:53

Right. We see this all the time.

1:02:56

People who have been doing the same exercises

1:02:58

over and over again because those are the

1:02:58

exercises they feel good doing.

1:03:02

And they're probably also doing the same

1:03:02

weight.

1:03:05

They're not increasing any weight. They're not increasing reps.

1:03:07

They're not doing anything. It's just you've been doing these three sets

1:03:10

of ten bicep curls with £10 for the last three

1:03:10

years because that feels easy to you, it's

1:03:18

comfortable to you.

1:03:18

Are you doing something?

1:03:19

I know how to do it. I feel good about doing it.

1:03:23

But you hate lunges and you never do lunges

1:03:23

because they don't feel comfortable to you and

1:03:29

they're annoying and your balance is off and

1:03:29

you feel like you can't do it.

1:03:35

And let's be real, that sucks.

1:03:37

I don't like feeling like I'm not good at something.

1:03:40

Right. But those things I'm not good at are the

1:03:41

things I need to do that are going to make me

1:03:45

capable. And then when I can start to do them and

1:03:50

actually do them well, and now they start to

1:03:50

feel easy, I feel amazing.

1:03:55

And that's where that amazing 30% or one third

1:03:55

happens.

1:03:59

Yeah, absolutely.

1:04:02

So don't avoid difficult

1:04:02

things.

1:04:05

Don't avoid things that don't feel good to

1:04:05

you.

1:04:07

You know, the best way to keep

1:04:07

from avoiding stuff is to hire a coach and get

1:04:15

a program that tells you what to do.

1:04:17

Yes.

1:04:18

If you are trying to do it on

1:04:18

your own, you're figuring out googling, what

1:04:24

workouts are best for my arms, or what

1:04:24

workouts are best for this, or what's the best

1:04:29

full body, you're going to miss things, number

1:04:29

one.

1:04:32

Number two, it's not going to be progressive

1:04:32

because it's not designed in a way to help you

1:04:36

improve overall. It's just a random workout you found on the

1:04:38

internet or saw some influencer do on social

1:04:38

media.

1:04:42

So getting a coach or following a program that

1:04:42

has a coach available or something is

1:04:48

definitely a way to help, again, control your

1:04:48

environment, control the input you have into

1:04:54

what you're doing so that you know it's going

1:04:54

to get you to your goal a lot faster.

1:04:58

And then guess what else?

1:04:58

Instead of being on your own to try to figure

1:05:03

it out when you're confused. Or you can't do a movement, right, which is

1:05:07

usually why you're not going to do the

1:05:07

movement.

1:05:10

If you have a coach who wrote a program for

1:05:10

you and you're struggling with something they

1:05:14

wrote for you, you can reach out to your coach

1:05:14

and say, hey, I really can't get this.

1:05:19

What am I doing wrong?

1:05:19

Or how can I improve this?

1:05:22

And your coach can then give you specific

1:05:22

personal feedback about how you can improve on

1:05:27

that.

1:05:28

Right. And that's something that you need to understand, especially if you're new and

1:05:29

you're not getting started or just getting

1:05:34

started. Excuse me. Or like we talked about before we started

1:05:36

this, if you've been an athlete before and

1:05:42

you're just coming back into it, it's been

1:05:42

five years, six years, ten years, 20 years

1:05:46

since you did anything physical and you're

1:05:46

starting over.

1:05:50

You need to understand. Come in it with a beginner's.

1:05:52

Mindset clean, wipe the slate clean.

1:05:55

This is where I'm at right now. You cannot compare where you are now to where

1:05:57

you were 20 years ago.

1:06:00

Oh my gosh. You're going to have to let go of that image

1:06:03

of where you are.

1:06:04

Because it's not who you are right now. You can't start today, 20 years after the

1:06:06

fact.

1:06:11

Right?

1:06:11

It's today is today where you are, where you

1:06:15

are.

1:06:16

And then celebrate every

1:06:16

improvement at this point.

1:06:19

Exactly.

1:06:20

And guys, don't sleep on body

1:06:20

weight exercises and bands existence.

1:06:29

And let's talk about scaling

1:06:29

real quick, okay?

1:06:32

Scaling and modifications.

1:06:34

Oh, like progressions.

1:06:35

Progressions. Regressions and progressions.

1:06:39

Okay, I'm glad you said that because a lot of

1:06:39

people think scaling is just going down.

1:06:45

Okay?

1:06:46

But it's not.

1:06:47

No, it's not.

1:06:48

It goes both ways. Progressions and regressions.

1:06:51

First of all, I just want to

1:06:51

clarify that body weight movement does not

1:06:56

mean easy movement.

1:06:58

Hell no.

1:07:02

Just because you don't have

1:07:02

weights in your hand does not make it a

1:07:05

beginners or an easy exercise.

1:07:09

Even with let's say you didn't pick up any

1:07:12

weights for a year and everything, let's say

1:07:12

you don't have access to them.

1:07:15

Right?

1:07:15

A lot of us were in this situation in 2020

1:07:18

when everything was shut down. We couldn't get the gyms.

1:07:21

And if you didn't have equipment, it was like,

1:07:21

good luck finding it because it was bought out

1:07:26

so fast. So you're at home, you don't have access to

1:07:31

any equipment. You just have your body. You could do a whole year long progressive

1:07:33

training program just with body weight, and

1:07:40

you could progress. I had somebody recently asked me this.

1:07:42

Can I reach my goals if I'm not lifting

1:07:42

weights or if I'm not in a gym?

1:07:47

Absolutely.

1:07:48

Sure.

1:07:49

You can get stronger, you can

1:07:49

grow bigger muscles, you can change your body

1:07:53

shape, you can improve your functional

1:07:53

fitness, all with just your body weight.

1:07:58

And there are modifications you can do to

1:07:58

progress yourself without having to pick up

1:08:04

anyways.

1:08:04

Yeah, for sure. When we talk about progressions and

1:08:09

regressions is what the traditional terms are

1:08:09

introduced, I don't know if they introduced

1:08:14

it, but they popularize the idea of scaling,

1:08:14

and it's basically scaling up or down based on

1:08:19

the skill level or physical ability of the

1:08:19

athlete.

1:08:24

So an example is if we look at squatting,

1:08:24

basic squat.

1:08:32

You put weight on your back, and you squat. It's a basic squat.

1:08:35

When we talk about doing it with resistance

1:08:35

training, a regression scale would be no

1:08:42

weight, just your body weight. A further regression from there would be

1:08:46

squatting to a box where you're not completely

1:08:46

standing free in the air.

1:08:52

You have a box to sit, and a box.

1:08:53

Squat is so amazing for getting

1:08:53

the basics of movement.

1:08:57

So that would be a progression

1:08:57

would be maybe a front squat where the bar is

1:09:04

in front of you and your shoulders instead of

1:09:04

on your back.

1:09:06

That is a whole different ballgame or.

1:09:08

An overhead squat or something

1:09:08

like that.

1:09:10

So these are more advanced techniques within

1:09:10

the same movement of squatting.

1:09:15

So the idea is, whatever program you get,

1:09:15

whatever you see, you get from your coach,

1:09:22

whatever else, you have the freedom and the

1:09:22

obligation for your own safety and progression

1:09:29

to take control of that and modify and scale.

1:09:33

If you don't know how, ask your coach the obligation.

1:09:36

That is powerful.

1:09:37

You have an obligation for yourself.

1:09:38

You have to take ownership of

1:09:38

your program.

1:09:41

Absolutely everyone's like,

1:09:41

well, it's an individualized program.

1:09:47

It should be built just for me. Well, guess what?

1:09:49

I don't care how much information you share

1:09:49

with your coach.

1:09:52

Even an individual program is at some point in

1:09:52

time going to have something that you can't do

1:09:57

because of a physical limitation, a lack of

1:09:57

movement, weakness.

1:10:01

Something is going on. So you have to communicate with the coach and

1:10:05

say, hey, I have this limitation. How can we change this to make it work for me?

1:10:10

Oh, my gosh. I have to brag on one of my clients right now.

1:10:13

I'm so thrilled with her. She's the poster child of what I say all the

1:10:17

time, which is, I want you to not need me

1:10:17

anymore.

1:10:21

Like, at the end of our six months together or

1:10:21

one year together, I want you to be able to

1:10:26

move on and do this on your own. And she has just from day one, it's been

1:10:31

difficult for her. She's faced the difficulty.

1:10:33

She's asked me all the questions every step of

1:10:33

the way.

1:10:37

If something was difficult for her, we

1:10:37

modified it.

1:10:41

And then it was like she started to really

1:10:41

figure it out.

1:10:44

And that was the coolest thing, because then

1:10:44

she would be asking, okay, I didn't have

1:10:48

access to this equipment, so I tried this

1:10:48

equipment.

1:10:50

Was this the right way to do it?

1:10:52

Yeah.

1:10:52

Instead of just coming to me

1:10:52

and asking me first, she tried it on her own.

1:10:56

And she asked me, and I was like, yes, you did

1:10:56

that perfectly.

1:10:59

Love it. And she's like, okay, I want to start being

1:11:02

able to swap out exercises or swap out

1:11:02

equipment when I need to.

1:11:07

I want to be able to continue this after we're

1:11:07

done.

1:11:10

I was like, I'm beaming.

1:11:13

I'm like, yes, she's getting it.

1:11:15

She's taking ownership. She's learning how to program for herself.

1:11:19

It is the coolest thing to see.

1:11:21

Absolutely. Now, if you guys could see the smile on Coach

1:11:23

Nat's face right now when she's talking about

1:11:23

I want you to understand and I think we'll

1:11:27

probably leave with this because we're about

1:11:27

an hour and ten.

1:11:29

We could probably go on for more. But I want everyone to understand that the

1:11:34

reason we're doing this podcast is because we

1:11:34

want you to have information and insight into

1:11:38

how to make all these crazy ideas and methods

1:11:38

and concepts and information work for you.

1:11:44

We want you to learn how to fish so that we

1:11:44

don't have to fish for you, okay?

1:11:50

Both of us, our goal with our clients, whether

1:11:50

you're working one on one with Coach Nat,

1:11:56

working one on one with me, if you're in my

1:11:56

challenge, if you're subscribed to my app,

1:12:00

whatever it may be, we want you to graduate

1:12:00

from us so that you can do this on your own.

1:12:07

Because freedom is not just physical.

1:12:10

Freedom is not just health. But freedom means you can make your own

1:12:13

decisions and know that the decisions you are

1:12:17

making are good for your life.

1:12:20

Okay? We will be here, we will always be here to

1:12:20

help you and give you advice if you need it.

1:12:25

And you call us and ask us and look at our

1:12:25

content and all that kind of stuff.

1:12:28

We're not going anywhere. Okay? But we want you to be able to stand on your

1:12:30

own. 2ft.

1:12:33

Take control of your life and move forward

1:12:35

without us.

1:12:36

Oh, my gosh. I couldn't have said it better, so.

1:12:39

We'Ll end on that. Well, do you got anything else to end with?

1:12:43

I think that's it really summed

1:12:43

it up beautifully.

1:12:47

Own your journey, people. Own your body.

1:12:49

Own your journey.

1:12:50

And make sure you apply the

1:12:50

information you're getting to your life.

1:12:55

Make sure when you apply the information

1:12:55

you're putting into your life, you apply some

1:13:01

context and you understand where it's coming

1:13:01

from and who it's coming from and who it's

1:13:05

meant for.

1:13:06

Oh, and the most important

1:13:06

thing, do something you can't just research.

1:13:16

So please, if you're the person out there

1:13:16

that's just looking at every single exercise

1:13:22

program, you can find out there and comparing

1:13:22

them to each other and then watching ten

1:13:27

different professionals break down how they do

1:13:27

the movement, just try something.

1:13:33

Please. Just try something.

1:13:34

Just go try something. And then if that doesn't work, try in the

1:13:37

water. You can't go wrong if you keep trying.

1:13:41

So if you try something and you're like, I

1:13:41

didn't like that.

1:13:43

Okay, great. Go try something different.

1:13:46

Yeah. And you know what?

1:13:46

I think Coach Bronson said this on another

1:13:48

episode, but if none of this sounds appealing

1:13:48

to you and you're not moving your body right

1:13:55

now, brainstorm a list of activities you enjoy

1:13:55

that require physical movement.

1:14:03

If it's walking outside, if it's doing some

1:14:03

stretching, something.

1:14:09

If it's taking a dance class.

1:14:12

A lot of people start with group fitness

1:14:14

because it's less intimidating to them.

1:14:18

There's a group full of people in the room

1:14:20

doing it with you. There's good upbeat music going on.

1:14:25

And you build a community, you make some

1:14:25

friends, and if you're not doing it right,

1:14:30

nobody notices because there's a packed room

1:14:30

for you.

1:14:33

Everyone's trying to do it right, too right.

1:14:35

It's like do something that

1:14:35

gets you moving to start with.

1:14:39

Yeah. Awesome. All right, guys, take it easy.

1:14:42

We'll see you on the next episode.

1:14:44

See you next time.

1:14:45

Eat, lift, repeat.

1:14:47

Lift, repeat.