Latest / The Driven Athlete / Blueprint for Personalized Health, Nutrition, & Fitness w/ Erin Murphy | Ep 22

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Blueprint for Personalized Health, Nutrition, & Fitness w/ Erin Murphy | Ep 22 · The Driven Athlete

0:00
Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
0:07
Speaker 1: This is the driven athlete podcast.
0:10
Speaker 1: What's up?
0:11
Speaker 1: Y'all?
0:11
Speaker 1: It's your man, dr Kyle.
0:12
Speaker 1: We got a really cool guest with us, aaron Murphy from One Fitness, the the legend.
0:17
Speaker 1: We're glad to have you on, so thank you for coming in thank you share some of your insights and some of your knowledge bombs and stuff.
0:22
Speaker 1: So tell everybody again, right, clarify where you're at, what you do and your location.
0:29
Speaker 2: I'm Aaron Murphy.
0:30
Speaker 2: I am a personal trainer at One Fitness.
0:32
Speaker 2: We are downtown, a little bit outside of downtown, we're on Belvedere and Dixie.
0:36
Speaker 2: We're a private personal training gym.
0:38
Speaker 2: We also offer hit glasses and soon to be expanding into a membership style gym.
0:45
Speaker 1: Yeah, these are just growing.
0:46
Speaker 1: Yeah, we're going and you get you work with.
0:48
Speaker 1: We've had Taylor snook on here.
0:49
Speaker 1: Yeah, you guys work closely together, correct?
0:51
Speaker 1: Yes okay, so same facility you guys are at and you guys are personal.
0:55
Speaker 1: At this point, personal training only.
0:57
Speaker 1: Yes, so you work one on one with clients?
0:59
Speaker 1: Yes, do you guys?
1:00
Speaker 1: You also like walk clients through I would imagine other aspects of their life too for health and wellness?
1:06
Speaker 1: Right yeah, with your wealthy Aaron Platform.
1:10
Speaker 1: Right yeah, your Instagram is wealthy Aaron.
1:13
Speaker 1: Okay, well, that's that's.
1:14
Speaker 1: I like that, thanks.
1:16
Speaker 1: Other aspects like nutrition, other lifestyle habits, up to sleep Is that correct?
1:22
Speaker 2: Yeah, so we kind of Offer a lot of different concierge services within One Fitness, one of them being that we partner with people like you guys and Local businesses in the area so we can provide the best services to our clients.
1:34
Speaker 2: Obviously, we're a gym, so we only see people for a couple hours a week, but there's more to lifestyle habits than that right.
1:42
Speaker 2: So a couple of our trainers are certified in different things like yoga, pilates, different style of training other than strength training.
1:49
Speaker 2: Myself, I have my master's in nutrition so I helped do nutrition coaching for some of our clients.
1:55
Speaker 2: I just started a meal prep and delivery service.
1:58
Speaker 1: Oh really.
1:59
Speaker 2: For the palm, each area.
2:00
Speaker 1: Yes, we'll get into that.
2:02
Speaker 2: Yeah, so I partnered up with a chef.
2:04
Speaker 2: I am not the chef, so let's use that.
2:07
Speaker 1: Your yeah, your kitchen at home.
2:08
Speaker 2: Yeah, let's.
2:09
Speaker 2: Let's put that out there.
2:10
Speaker 2: I partnered with a phenomenal chef, so I am not the chef, but I go through and we solidify the menus based on macronutrient goals.
2:18
Speaker 2: A lot of our meals are really high in protein, so it's kind of a big you know Missing piece for a lot of people building block.
2:26
Speaker 2: Um, so that's a piece to our puzzle.
2:29
Speaker 2: We partner with massage therapists, we partner with you know different, different businesses and offer different amenities for, like corporate wellness right.
2:40
Speaker 2: So we're kind of creating this concierge wellness network.
2:44
Speaker 1: Yeah, that's great.
2:45
Speaker 1: I mean we've definitely had a good relationship, but we have a lot of very like-minded Philosophies, I feel like, and clientele is that we can pass back and forth to help I mean to help people right to like elevate their life and improve their quality life for sure.
2:58
Speaker 1: And if people are battling like neck pain or shoulder issues and like this thing's been lingering forever and that's affecting my ability to train, it's that cool.
3:06
Speaker 1: Go see our guys and girls at athlete restoration, cove PT, and we'll Get you back to 100%.
3:12
Speaker 2: Yeah, and I think that's the the missing piece that a lot of places have, because we can put you through a really hard workout and you know a lot of people are fixated on did I sweat enough and did I burn enough calories?
3:22
Speaker 2: But we kind of like really hone in on like the expertise and saying like hey, if you're not hitting the goals that you want, there's probably a missing piece to your program.
3:31
Speaker 2: Here's 10 different resources that we have and people we trust that you can go ahead and like figure this out right, yeah, totally.
3:39
Speaker 1: And I would imagine, like what, the clients that we see a lot of, very like, very similar clientele, right, like we said, a lot of them when they come see us, they're usually at the point where they're like, yeah, I want to exercise, cool, I want to be able to lose weight, feel good, feel confident better physique, feel stronger and better, totally, but I just want to be able to pain at this point, yeah, I just don't want to hurt.
4:00
Speaker 1: Right, it's like cool exercise, we'll help that for sure.
4:04
Speaker 1: Yeah, he's got to fix some compensation patterns.
4:06
Speaker 1: Maybe in the meantime you know and expose some of those things and investigate and treat it appropriately so you can't get back to like training hardcore.
4:12
Speaker 1: Yeah and then like for sure you don't have to Exercise to death.
4:17
Speaker 1: Yeah every workout.
4:18
Speaker 1: Yeah there's like moving and grooving sometimes is good.
4:21
Speaker 1: Yeah right, I don't want to deter that from somebody not working out or doing something just like.
4:25
Speaker 2: well, I can't go all in today, yeah, I think it's also like teaching them like what the actual threshold that they need is.
4:31
Speaker 2: And, like you know, a lot of people are gonna come in and and I always say, like fitness and health and wellness is Kind of like a vulnerable subject for a lot of people.
4:41
Speaker 2: Oh so you're, you're getting them like.
4:43
Speaker 2: We work with a lot of like very successful people, like within business, and high-level CEOs work with people who, like, have made it in their job, and they're coming in and they're asking you for help, and it's usually a vulnerable subject because you're now talking to them about like hey, I'm gonna get real with you.
4:58
Speaker 2: You need to change some lifestyle habits in order to achieve these things you want to want to achieve.
5:03
Speaker 2: So you have to create that trust in that relationship, and so a lot of people come in with like their guard up, saying like, oh no, I can push harder.
5:11
Speaker 2: Do this, do that, like you know, when I was younger, I did this or whatnot.
5:15
Speaker 2: And so then you kind of have to get them out of that pattern and that mindset To then dig deeper and be like okay, so you've been in pain for how many years?
5:23
Speaker 2: Let's address that.
5:24
Speaker 2: And then, from that point, what's your daily habit?
5:28
Speaker 2: Or like, what are you lacking in your daily habits?
5:31
Speaker 2: And then we can kind of push them and like deter them through, like what their normal patternings are.
5:37
Speaker 2: In a lot of, I think, out of the clients that I've seen, I think I've sent over 50% of them to you guys.
5:42
Speaker 2: Yeah, not even kidding like.
5:45
Speaker 1: I appreciate the trust.
5:46
Speaker 2: Because, I mean, I'm a long-term client.
5:48
Speaker 2: Exactly this way.
5:49
Speaker 2: You don't want to be a long-term physical there because I am.
5:52
Speaker 2: I'm there but I'm like it's helped me tremendously and I'm active every day.
5:57
Speaker 2: So if it's helping me, Obviously I trust you guys to help.
6:01
Speaker 1: Yeah, I appreciate that.
6:02
Speaker 1: Yeah, Dr Peter has been.
6:04
Speaker 1: Yeah, he's definitely.
6:05
Speaker 1: We only wanted to bring on a players unit so we could help people like that, and it's interesting is like we had some a mental health professional here.
6:12
Speaker 1: We had two of them.
6:13
Speaker 1: Yeah and I applied to the same mindset as that as in like Sometimes going to Pete like physical therapy right, get manual therapy, dry needling, tune ups and exercise Like whatever home, new homework and layering new things, not because it's like everything hurts, but because you're good and you want to stay good.
6:28
Speaker 1: Yeah, sometimes that's okay, it's like a management thing, but it's like of individuals that are high level, like you guys see and we see like they're always pushing themselves.
6:35
Speaker 1: Yeah, so they're always looking for like Management so the roller coaster as they really get after it stays more steady.
6:41
Speaker 2: Yeah, right, and it's cool when they build the trust with like both sides of that, because you know they can bring us information that you all like have shared with them in regards to what they're dealing with.
6:51
Speaker 2: Then we can provide also that like more Multiple times a week that we see them.
6:56
Speaker 1: We can apply that to what their training protocol is, and I would imagine you I mean you see them a couple times a week, yeah, for an hour every time.
7:02
Speaker 1: So there's like a, there's a relationship that builds there, where people ultimately become more Willing to be vulnerable and then share some things and it's like this is good, because we're gonna like tackle some stuff.
7:13
Speaker 1: Yeah, you know and then sometimes, like the high level people like you were saying like, and I know from my in my past, I appreciated it when somebody that I trusted was like you know, let's, let's call it out right here, like we need to fix this.
7:25
Speaker 1: Dude, you know, like, do you want to get better or not?
7:27
Speaker 1: The same trajectory that you're on?
7:28
Speaker 1: What does it look like in six months?
7:29
Speaker 1: Yeah, if you don't change anything, would you expect anything different?
7:32
Speaker 1: Oh, yeah, I have to and we had to check this out.
7:34
Speaker 2: Yeah, change some stuff and also you're working with people and such like an intimate level, like you're one-on-one with them.
7:39
Speaker 2: Look really for for us, like we're one-on-one with them for an hour and so do you.
7:42
Speaker 2: So are you, guys.
7:43
Speaker 2: You're talking to them like you're learning about every aspect of your life, of their life.
7:48
Speaker 2: Right and so you also have to be like if you're mindful and careful of, like the information that you're Sharing with them, like what you're suggesting they do, because they do trust you at all those points, you could be like you'd be like really, really sure of the information that you're sharing and if you're not, like it's okay to outsource it right to someone else.
8:07
Speaker 2: Like we have a team of I think we're at 14 trainers right now that works with like work under Under us, and I mean we like Taylor's been great at being head trainer and he's like putting all of our younger trainers through seminars because, like you can go through the certifications, you can learn, you can read the book we all can, right, but if you can apply it to like an actual Situation with an actual person in front of you, like what good is is our service.
8:33
Speaker 2: So we're like very particular about making sure that all of our trainers are keeping up with all of their education, they're keeping up with all of the new information and like that we have a good open dialogue, that if you have a question, you don't feel like you can't ask Someone that's within you know, your co-worker right, yeah, that's good and that's awesome.
8:55
Speaker 1: In the great thing too, like being sure of your knowledge or like the competency I know that we're the cool about you guys like if Taylor has a masters, you have a masters in nutrition, right, so y'all are like You're educated, yeah.
9:06
Speaker 1: So I was gonna ask about that Where'd you get?
9:07
Speaker 1: Where's your master's degree?
9:08
Speaker 1: Where'd you?
9:09
Speaker 2: go.
9:09
Speaker 2: I went to Logan University in St Louis, so I was Working full-time and getting my master's degree, so I was actually my master's.
9:18
Speaker 2: My master's degree is in Nutrition and human performance, so it's a sports nutrition focus.
9:24
Speaker 2: I was working in the professional sports world while I was simultaneously getting this, so that's what we working.
9:30
Speaker 2: I was working up in Port St Louis.
9:33
Speaker 2: See, I was working for Mike Barwis.
9:35
Speaker 2: Oh yeah, yeah, Barwis, yeah, they have a spot down in Deerfield, yeah so, right out of college, I worked for them for about almost a year and a half one of the best learning experiences.
9:45
Speaker 2: Like I was put in so many different Situations and like just had to like figure it out.
9:51
Speaker 2: I mean, obviously had people helping me and guiding me through it, but some of those situations because we worked in the professional sports World and that's like what he's known for but also there's another side of it that was called neurological re-engineering.
10:03
Speaker 2: So we worked with paraplegic and quadriplegic Regaining mobility again.
10:07
Speaker 2: So learning from some of like the best of the best in these environments.
10:12
Speaker 2: Like you learned really quickly that you know a lot of the knowledge that you learned in school.
10:17
Speaker 2: It's adaptable to both a professional athlete but also to someone who's been through like a traumatic injury, and so I learned very quickly like okay, this is, this isn't just like walking into a gym, like teaching someone you know form on some of their reps of whatever we're trying to get them to do.
10:36
Speaker 2: It's like we're working with people at like such a different level.
10:38
Speaker 2: So I learned so much within the year and a half that I was with them, finished on my master's degree when I left that, which was probably end of 2018.
10:49
Speaker 2: I left there, finished my master's end of 2019, and I was living around here, so I kind of then segwayed on my own, figured it out and then met Brandon and helped him open up the second location, or his second location for one fitness.
11:05
Speaker 1: So where was the first?
11:06
Speaker 2: It was downtown, it was a smaller person that had moved to the new place.
11:09
Speaker 2: Yeah, so he was expanding from the smaller one.
11:12
Speaker 2: He had a couple of trainers that still kind of like came in rent space.
11:15
Speaker 2: It was a smaller facility and then moved down the street to the bigger one.
11:18
Speaker 2: We opened that one March 1st 2020.
11:22
Speaker 2: Yeah, walked in there.
11:24
Speaker 2: Yeah, walked in there and it was what, 17 days or something after we didn't even have like mirrors up on the wall, like we didn't even have all the equipment built out yet, like we were just like doors open, people are coming in like let's start running classes out of year.
11:37
Speaker 1: Boom pandemic.
11:38
Speaker 2: Yeah, pandemic, and we're like, oh my God, what?
11:41
Speaker 1: a rough start, man.
11:42
Speaker 1: I didn't know that.
11:43
Speaker 1: I'm looking forward to having Brandon on here and we'll talk about a lot of stuff.
11:47
Speaker 2: Yeah, he's been through the ringer with this business, but, like, how did you meet him Through just the community?
11:52
Speaker 2: There was like a they would bring trainers to do this.
11:56
Speaker 2: I forget what it was called, but they would bring trainers on to do this like week or monthly training session or class or whatever it was, for the community was free and I'm not remembering it correctly, but I think the city, you like, put it on so anyone could come and it was downtown, so we're both within that circle and so yeah, cross paths.
12:17
Speaker 2: Yeah, yeah, mutual alignment.
12:18
Speaker 1: That's cool.
12:18
Speaker 1: So your masters was in nutrition and human performance and then when you graduated or part of that, you were working with Barwis sports performance and human performance, neurologic reeducation.
12:30
Speaker 1: Did they also have physical, like sports PT?
12:31
Speaker 2: in.
12:31
Speaker 2: There too, they had everything.
12:33
Speaker 1: That's what I thought.
12:33
Speaker 1: Yeah, I know they're like very well known, yeah.
12:36
Speaker 2: Like a lot of pro athletes and pro organization Very, very attentive to detail, which was like I was very, very lucky to be able to learn under Mike himself, but also his like head PT, one of his head directors, one of the facilities.
12:50
Speaker 2: Like I was very I was lucky to be that close to them because, you're right, there's that's cool.
12:55
Speaker 2: There's like 12 different segments of what their entire business is.
12:59
Speaker 1: That's really cool.
12:59
Speaker 1: That's awesome and then okay.
13:01
Speaker 1: So you mentioned with the nutrition stuff, you coach people through nutrition, walk, walk them through, which is really good, especially a lot.
13:08
Speaker 1: I mean like that is the most important part of my opinion, but I'm sure you would agree Like nutrition is like the king for development of like lifestyle changes that you want and like physique changes in health and wellness, but anyway.
13:21
Speaker 1: And then exercise can complement that Right Mentioned protein heavy.
13:25
Speaker 2: Yeah.
13:26
Speaker 1: I definitely agree.
13:28
Speaker 1: Like am I from what I've not come across?
13:30
Speaker 1: Tell me what you mean like protein heavy and why is it important.
13:34
Speaker 2: So I just I don't I don't know if protein heavy is like the best way for us to describe it, so I don't want people to take that the wrong way, but I just emphasize the need for protein.
13:46
Speaker 2: So are all of the meals and, for example, for the meal prep service that were that I started.
13:52
Speaker 2: I emphasize the need for protein for both men and women, and so the need for it to be a building block for our body, the need for us to achieve the physique that we want, but also for us to just maintain, you know, just like a level of satiation throughout the day.
14:09
Speaker 2: So I think a lot of people we get my approach to nutrition is always education versus like direction.
14:17
Speaker 2: So I'm not going to tell you you have to eat this at this time unless it's totally necessary.
14:23
Speaker 2: For you know, for an athlete it's a little bit different, but for the average person I'm not going to say here, here's the meal plan like on a piece of paper, follow this and then come back to me in a couple of weeks.
14:34
Speaker 2: Like to me that doesn't make sense, like I have to teach them that you don't have to follow along with just one singular diet.
14:42
Speaker 2: You need to figure out what works for you.
14:44
Speaker 2: You need to figure out where your sources of food is coming from, how to buy it and how to order it on your own.
14:51
Speaker 2: So I teach a lot of just the importance of understanding what you're eating.
14:56
Speaker 2: So the biggest thing that I find when I talk to people is that they don't eat enough protein, and I think that you know, I just kind of relate that back to.
15:06
Speaker 2: I see some of my clients five times a week and you know, as I'm seeing them for five hours a week, but what are you doing with the other whatever that math is of all those hours that you're not in the gym with us?
15:17
Speaker 2: Like, how are you spending your time?
15:19
Speaker 2: Are you someone who is just not eating until dinner?
15:22
Speaker 2: And then you're coming back to us saying, oh, I'm not losing weight, I'm gaining weight, I'm retaining water or whatever it is.
15:28
Speaker 2: It's like, well, you have to take an approach that's going to work for your lifestyle, that we can help you kind of time out when your meals are going to be, so that everything you're doing in the gym will relate to how you want it to relate in your life.
15:41
Speaker 1: You know it'll be a good compound effect.
15:43
Speaker 1: Yeah so why the emphasis on protein, emphasis on protein.
15:47
Speaker 2: So the emphasis on protein, because I think that it helps to create that physique that a lot of people want.
15:53
Speaker 2: It's going to help build the muscle that we want.
15:55
Speaker 2: Everyone comes in saying they want that like toned look.
15:58
Speaker 1: Well, the toned look is just a long muscle, like like low body fat percentage, yeah, and a strong muscle underneath.
16:04
Speaker 2: Yeah, and so I think.
16:06
Speaker 2: Well, the emphasis on protein is that it's going to keep you full or longer.
16:11
Speaker 2: If we can time the protein properly over, without overcompensating on, you know the fats and the carbs that you're intaking, then your physique, like you just said, is like the low body fat, strong muscle and over a longer period of time, it's going to be better for your bones, your joints, your muscles, your skin, like everything in your body, needs this amino acid.
16:35
Speaker 1: Yeah, the amino acid.
16:36
Speaker 1: Yeah, yeah, totally.
16:37
Speaker 1: What I've heard is like we were like, all right, we need more protein, and reading some of the research and stuff like that, like a high protein diet which is like we're getting up there.
16:49
Speaker 1: Yeah, it's like two grams per kilogram of body weight.
16:51
Speaker 2: Yeah, that's going to be on.
16:52
Speaker 2: They're very high.
16:54
Speaker 1: Which is high.
16:54
Speaker 2: Yeah, that's.
16:55
Speaker 2: That's like kind of hard for the average person, which is hard to do.
16:58
Speaker 1: Like I used to, when I was training hardcore, like in football and stuff, I was like man, I can't wait to get muscle mass on, right?
17:02
Speaker 1: So I needed to crush protein.
17:03
Speaker 1: And for reference, like for people, a hundred kilograms of body weight is 220.
17:10
Speaker 1: Yeah, A person, right?
17:11
Speaker 1: So if I'm 220, then I need to consume 200 grams of protein a day, yeah, which is a lot.
17:16
Speaker 1: Like, and you get what?
17:17
Speaker 1: 40 grams.
17:18
Speaker 1: And like a high protein meal, yeah Right.
17:21
Speaker 2: Yeah, if you're lucky, yeah.
17:23
Speaker 1: Let's say 50, just to make it even right.
17:24
Speaker 2: That's four, 50 grand meals a day, and imagine hard and imagine how many people don't even eat three meals a day.
17:32
Speaker 2: Right, so then you're just then you, then you're talking about supplementation, yeah which, which is great, great for the right person and with the right type of supplement.
17:40
Speaker 2: Supplements, because at the end of the day too, we could go on a whole tangent about the supplement market, right now but Talking about a high protein, I I think it's just Honestly, it's like it catches people's attention that like a high protein diet is really just like there's protein in every single meal that you are consuming.
17:58
Speaker 2: My rule of thumb for the meal prep service is I want like 30 grams of protein on the minimum Like that's our bare minimum for each meal that, um, everyone's consuming.
18:09
Speaker 2: Yeah, which is good, like I said Things that I've read clarify.
18:14
Speaker 1: It makes you feel definitely more full.
18:15
Speaker 2: Yeah.
18:16
Speaker 1: Protein is is the building block for muscle tissue, for sure, and you need enough to support growth and gains, which people want, like more exposed muscle tissue and less body fat percentage.
18:26
Speaker 1: That's only to help gain the muscle mass and then exercise on top of that.
18:29
Speaker 1: We're a lack of protein and you exercise, you're using your glycogen stores and it's eating the muscle after that because you don't have the available calories to Maintain and to build right.
18:39
Speaker 1: Which is like, which is like I would imagine people are like I'm not improving my muscle strength or mass like I think I would want to.
18:45
Speaker 1: Yeah, and I'm actually gaining weight.
18:46
Speaker 1: It's like your, your body's eating your muscle and it's like you're finding you're stale, mating yourself.
18:52
Speaker 1: Yeah, where the press, where the protein comes in?
18:54
Speaker 2: Yeah, and also protein, like, like you just said, like if your body starts to Basically eat at its storage, it's going you're gonna feel depleted.
19:02
Speaker 2: Yeah so if you're someone who's like you know you're going and you're working out really hard Say you have a normal nine to five job, you're coming, you know you're not eating while taking care of yourself You're gonna hit like that 2 pm, 3 pm, slump, yeah.
19:15
Speaker 2: You're gonna feel like, oh my god, I need sugar, I need caffeine.
19:17
Speaker 2: You go for that.
19:19
Speaker 2: Then all of a sudden, your blood sugar is going like this and so you go through those really, yeah, those really high highs, those really low lows.
19:25
Speaker 2: What protein does, is it?
19:26
Speaker 2: It takes your body a little bit longer to metabolize, so that's why you feel fuller for a longer period of time.
19:32
Speaker 2: When you pair it with the proper type of carbohydrate, it's gonna help to slow down the metabol, the metabolism of the actual carbohydrate too, because your body's first focused on the protein.
19:45
Speaker 2: It's focused on the protein, so it's gonna take yeah.
19:48
Speaker 2: So then your metabolism is working.
19:49
Speaker 2: Yeah, it's working a little bit harder than it normally would, rather if you just eat a strictly carb meal like you know.
19:57
Speaker 2: If you eat you know, I'm not Talking badly about like pasta or pizza, but that's like a very high carb meal.
20:03
Speaker 1: You go, and I'm a pizza guy.
20:04
Speaker 1: Yeah, I mean, I, I Costco pizza man.
20:07
Speaker 1: Oh, there we go.
20:08
Speaker 2: My kids are like yeah, like the size of the table.
20:12
Speaker 2: Yeah, like we'll get two slices.
20:14
Speaker 2: Yeah, I'll make a three yeah and they and those are fine things to have in your diet.
20:19
Speaker 2: But when you eat that like, how often an hour later are you like, oh, I could eat another one.
20:23
Speaker 2: Or like, oh, I could like, I need something else?
20:25
Speaker 2: Totally so if for someone who's, like you know, looking for a certain physique, or for someone who's trying to, like, make Strides in whatever their fitness goals are whether it be an athlete or the average person you have to like, you have to focus on what you're putting in your body tail.
20:41
Speaker 2: Yeah, because your body Works in crazy ways and there's so many systems that are Attributing to everything that we do on a daily basis and the first thing your body is going to do is try to use up Any energy that it possibly can, usually from your carb storage, to give you the energy to work out to reach all these things.
21:00
Speaker 2: Yeah, most people are not the Not a high performing athlete, so most people aren't going to get to that second and third energy system On a regular basis.
21:11
Speaker 2: So there needs to be some sort of balance when you're talking about diet.
21:16
Speaker 2: And also, I just think there's a lot of false marketing and a lot of false Information out there, because not one singular diet is always going to be working for every single person.
21:27
Speaker 1: Or like problem solved, quick fix.
21:29
Speaker 1: I'll go keto yeah, got it.
21:30
Speaker 1: Or I'll go vegan or intermittent fasting.
21:33
Speaker 1: That's the this whole time.
21:35
Speaker 1: That's the ticket.
21:36
Speaker 1: Yeah and it's just like bouncing back and forth with these different like fad diets, yeah, which I mean that works great for some people.
21:41
Speaker 1: Yeah, and I would have.
21:42
Speaker 1: From what messages I've heard from other experts like yourself on nutrition is like anything will work If you just like stick to it.
21:49
Speaker 1: Yeah, I also think you like that emotional cycle of change of like oh that looks cool, super easy.
21:55
Speaker 1: Uninformed optimism, oh, this is a lot harder than I thought.
21:57
Speaker 1: And then they reached the valley despair, and it sucks way more harder than I thought it was.
22:02
Speaker 1: Then they leave, next new thing Guarded, unknown optimism.
22:06
Speaker 1: And then they go through the same valley and it just go back and forth.
22:09
Speaker 1: Yeah and that's stick to it, is that?
22:10
Speaker 2: I think that's the same too for fitness.
22:12
Speaker 2: Like I think it's going to be the same thing on both sides.
22:15
Speaker 2: It's like we all want that quick fix.
22:16
Speaker 2: I mean, it'd be so much easier, like If people assume that are my job and my colleagues jobs and everything.
22:24
Speaker 2: And I'm probably sure some people who Don't know what your job is would assume that you are just active and working out all day long and you're doing what you're telling and prescribing your clients all day long.
22:35
Speaker 2: It's like no, we're here as an expert to provide the information, to go along with them, and if that were the case, if I were working out all day long, I would be Ripped and would you know, my clients would be paying me so much money that I wouldn't even need a job to do that for them.
22:51
Speaker 2: But you're walking these people through like you are a rock to them while they're going through these transitions.
22:59
Speaker 2: So you have to help them to create lifestyle habits that actually they're going to like and they're going to stick through.
23:07
Speaker 1: That's why people consistency.
23:08
Speaker 2: Yeah, that's why people pick Workouts that they like, because they'll wake up and they'll be.
23:14
Speaker 2: You know, someone likes to run.
23:15
Speaker 2: I would never tell someone not to run if they love to run.
23:18
Speaker 1: Yeah, because that's going to cause them to get up and do it less resistance, yeah, barrier to like entry of doing the thing.
23:26
Speaker 2: Yeah, if someone loves pizza, I would never feel like you can't eat pizza.
23:29
Speaker 2: It's like within reason.
23:31
Speaker 2: Maybe don't have it for every meal every day.
23:34
Speaker 1: Yeah, well, how can we layer this in?
23:35
Speaker 2: Yeah, appropriate, yeah and then you're more excited when it's like time to like have it.
23:40
Speaker 1: Yeah, the uh, the 80, 20 rules would have hurt a lot yeah.
23:44
Speaker 2: Yeah, I think that's good.
23:46
Speaker 2: I think people take that a little bit too literally sometimes, though.
23:49
Speaker 2: So I think that there's a little bit of like the 80 20 is a great concept, because I think you can Really adapt it to everyone to adapt it.
23:57
Speaker 2: But In my personal opinion, and me personally like I can't go Monday through Friday like super clean, like not do anything because, and then go Saturday, sunday, go like crazy, because then, coming back to Monday, I'm like, oh, I don't feel good.
24:12
Speaker 1: I don't feel good.
24:12
Speaker 1: Yeah, totally yeah, and then you're a little bit of a low coaster.
24:15
Speaker 2: Yeah.
24:16
Speaker 1: Um so all right.
24:16
Speaker 1: So to Recap on that, protein emphasis is definitely important.
24:21
Speaker 1: Yeah, it's not metabolized well, which is a good thing because it makes your body work.
24:26
Speaker 1: Your metabolism work pretty hard to digest it and to metabolize it.
24:29
Speaker 1: Yeah, cool Like it carries over into carbohydrates and fats, also for metabolite cool, so your metabolism is working pretty hard.
24:36
Speaker 1: Yeah and as you eat more and you exercise on top of that, it's allowing muscle growth to happen to yeah and then once you have more muscle growth in size, that requires more attention also, which is going to make your metabolism run consistently harder again, which is a good win.
24:51
Speaker 1: Yeah, so you're like more thermic and just like burning thing.
24:54
Speaker 1: Your metabolism is running pretty intensely all the time.
24:56
Speaker 1: All the proteins are huge emphasis.
24:59
Speaker 2: Yeah, is that pretty accurate?
25:00
Speaker 2: Yeah, it's pretty accurate.
25:00
Speaker 2: Okay cool.
25:01
Speaker 2: It's also.
25:02
Speaker 2: You said earlier too that, uh, the two kilograms for protein, which is like super high.
25:09
Speaker 1: Like two grams per kilogram of body weight.
25:10
Speaker 2: Yeah, which is like insane.
25:11
Speaker 2: Um, usually it's like 1.2 is like a is like a safe number that if someone for someone who's an adequate.
25:18
Speaker 2: Yeah, like it's an adequate.
25:20
Speaker 2: And even when you start to do the math on that, you're like, okay, like you know it could be anywhere.
25:25
Speaker 2: It could be like 130 grams of protein per day for someone, and like you start really Peeling back, saying, all right, I need to.
25:32
Speaker 1: You might have to supplement, you might have to do Some sort of like I would imagine yeah, you would need to supplement for that, like a 30 to 40 gram protein shake at one point, and then you still have 90 more protein Uh events that have to the day which would be 90 more.
25:49
Speaker 1: That's 30 grams per other meal.
25:51
Speaker 1: Yeah breakfast is hard to get 30 grams because you're gonna eat 20 eggs or something, yeah.
25:55
Speaker 1: So then you're like left with lunch and dinner.
25:58
Speaker 2: Yeah.
25:58
Speaker 1: So then you set you uh, so I got that done.
26:00
Speaker 1: Afternoon snack right yeah, Like a Greek yogurt and nuts or something like that.
26:05
Speaker 1: Yeah, Right, yeah, Um protein bar maybe.
26:07
Speaker 2: Yeah.
26:08
Speaker 1: Protein shake and then a emphasized protein meal at dinner.
26:11
Speaker 2: Yeah.
26:12
Speaker 1: Fish, chicken ground turkey ground beef.
26:14
Speaker 2: Yeah, whatever, I love it.
26:14
Speaker 2: Um, that's, yeah, I mean it takes some planning, yeah it takes all it does, it takes some some planning and it takes some serious discipline.
26:22
Speaker 1: Yeah.
26:22
Speaker 2: Like it's not to say you can't eat things that are good for you.
26:26
Speaker 2: You just have to be very conscious of, like, just mindful Mindful and also just my.
26:31
Speaker 2: I'm really big on the quality of ingredients too, because that's a theme we're hearing a lot.
26:36
Speaker 2: Yeah, because I think, I mean, I think, especially in the United States, we do a really good job at marketing to appease the masses and I think that there's a lot of false marketing in terms of what we're consuming.
26:49
Speaker 1: Like misrepresentations.
26:50
Speaker 2: Yeah, and saying, like you know you go into you could go into Whole Foods right now and you could walk down.
26:55
Speaker 2: There's an a full aisle just a protein bars, or like at least half of an aisle of just protein bars, or they're marketed as a protein bar and you look at it and the bar itself might be like this big and have I don't know only four grams of protein, but like 20 grams of sugar.
27:12
Speaker 2: Yeah, and like, when you start to really read the back of them, yeah, it probably looks like it's healthy because it's like all these clean, neutral colors that says like whatever protein, this or vegan, that.
27:23
Speaker 2: But we look at it and it's like that's not going to, that's not going to be sufficient enough.
27:28
Speaker 2: You got to really start looking and thinking about.
27:31
Speaker 2: I'm really big on the added sugar because I love sugar Like I could.
27:36
Speaker 2: That is my thing, that's my vice, and so I what's your, what chocolate or what?
27:40
Speaker 2: chocolate, yeah, chocolate.
27:41
Speaker 2: Oh yeah, I'm a chocolate guy.
27:42
Speaker 2: Yeah, reese's like you give me anything Reese's, oh, I am like you know, I'm like you know, I'm like, I'm like, I'm like, I'm like, I'm like you can all be over the Reese's Easter eggs coming up yeah.
27:49
Speaker 2: I mean like I can't buy it, Like I have to buy like the little one and I'm like okay, cause I'll eat it.
27:55
Speaker 1: We'll bring a bag of those Reese's eggs for a come up, maybe March.
27:59
Speaker 1: Yeah, march took to you guys.
28:01
Speaker 2: And I'll take all of them.
28:02
Speaker 2: I take, I take the business card off and I put them around it and I'm like take the business cards but I'm going to take them.
28:07
Speaker 2: Yeah, yeah, like those are, those are my those are good.
28:11
Speaker 2: Yeah.
28:11
Speaker 1: There's like extra peanut butter in those.
28:13
Speaker 2: Those ones?
28:13
Speaker 2: Are the the really the um?
28:15
Speaker 2: What are they called the big cup?
28:17
Speaker 1: Yeah, the deep or whatever yeah.
28:19
Speaker 2: Yeah, I could eat that.
28:20
Speaker 2: But those to me are like those are bad, those are bad news.
28:26
Speaker 2: Just because I could eat.
28:27
Speaker 2: I don't have like a any sort of self-control over that.
28:30
Speaker 2: So I'm I'm a big stickler on just paying attention to added sugars and things that I eat on a daily basis, Cause you really start to look at it and you're like, oh my God, it's in like literally almost everything I eat.
28:43
Speaker 1: Right.
28:44
Speaker 2: And you have, I mean you have young, your daughter's young, right?
28:47
Speaker 2: She's three and a half yeah.
28:48
Speaker 1: So like sons, a year and a half, almost two.
28:50
Speaker 2: So, like starting to think about things that they're eating and you just start looking on the back of it, like I have a couple of two nephews and a niece and I tell my sister I'm like just read the back and just look at how much sugar they're consuming, cause like they're kids, you want to let them live their life, but like also, this is the way that the world that we live in right now is.
29:09
Speaker 2: Just it's unfortunate that that's that's where we're at.
29:13
Speaker 1: We were pretty.
29:13
Speaker 1: There was a moment we were having dinner or a snack or something like that.
29:16
Speaker 1: It was like late and my daughter was like I want to snack, I'm hungry, I'm like what would be good right now?
29:20
Speaker 1: What do you want?
29:20
Speaker 1: She's like corn.
29:22
Speaker 1: I was like awesome.
29:25
Speaker 2: Yeah, you're like, I got it.
29:26
Speaker 1: So my kids eat cause we like for time efficiency right.
29:29
Speaker 2: Yeah.
29:30
Speaker 1: Big time she's got, and Costco is definitely a great route to go for that.
29:32
Speaker 1: But we'll get like the frozen vegetables, like the frozen peas, corn, or like frozen broccoli and green beans or whatever.
29:38
Speaker 1: Like, get a handful of them, microwave them, boom, you guys, team vegetables, let's move on.
29:42
Speaker 1: Yeah, but they'll eat a frozen, do they really?
29:44
Speaker 1: Yeah, we'll just pour like peas and corn, like in their little plates.
29:47
Speaker 1: You know and notice, Eve, frozen peas and corn, and uh, yeah, it's a challenge.
29:52
Speaker 1: And they, they like it, you know, cause it's like cool and cold, you know a good texture versus like a steamed, like warm, mushy yeah, like mushy yeah, and it doesn't always smell good, I don't know.
30:00
Speaker 1: Yeah, but it's a different avenue and they like, they like it.
30:03
Speaker 2: Yeah, You're like all right, this is your, this is your ice cream.
30:06
Speaker 2: Yeah.
30:07
Speaker 1: Exactly, and then?
30:09
Speaker 1: We have a little puree of like frozen vegetables and some fruit and stuff.
30:12
Speaker 2: Yeah.
30:13
Speaker 1: And then we have like these molds that you put in the freezer and we'll pour the puree in there.
30:16
Speaker 2: Yeah, do like a little popsicle with it, yeah, or?
30:18
Speaker 1: a popsicle and they're eating like vegetables.
30:20
Speaker 1: I'm like I want a popsicle.
30:21
Speaker 2: You're like sure, you can have one, you can have all of them For dinner.
30:24
Speaker 1: Snack Sounds good, yeah.
30:26
Speaker 1: So that was like really cool.
30:28
Speaker 1: I'm like I really hope that we can shepherd them into like that kind of expectation.
30:32
Speaker 2: Yeah.
30:33
Speaker 1: Which is my next question for you.
30:34
Speaker 1: Okay, let's say you have a client coming in and wants to work with you right now.
30:36
Speaker 1: Like you know, I really want to change this.
30:38
Speaker 1: I've been kind of stalemating with my physique and my fitness.
30:41
Speaker 1: I don't feel great.
30:42
Speaker 1: I want to get stronger, I want to revamp all that stuff.
30:44
Speaker 2: Yeah.
30:45
Speaker 1: Going into that conversation, what would you convey to them as the expectations on this journey for fitness, diet, nutrition?
30:54
Speaker 2: Yeah.
30:54
Speaker 1: All as the lifestyle.
30:55
Speaker 2: Yeah, I mean that's honestly like a common request that we get for anyone that comes in Like I want to change my entire life and you're like, okay, well, I can help you with a fraction of it.
31:07
Speaker 2: First things first.
31:08
Speaker 2: I mean, obviously numbers don't lie, so it's easy for us to look at a scale.
31:12
Speaker 2: That wouldn't be like my best advice for someone to be fixated on the number on the scale.
31:18
Speaker 2: So I would just take them to a point of like, okay, what are our limitations in your day to day?
31:25
Speaker 2: So is it you don't have time to work out?
31:27
Speaker 2: How can we make each workout that you have most efficient for you?
31:30
Speaker 2: And what is?
31:32
Speaker 2: What are your eating habits?
31:33
Speaker 2: So I would take them probably like a week or two that I would just kind of chat with them about like, hey, what's going on in your life?
31:40
Speaker 2: Like, how, what are you eating?
31:42
Speaker 2: Don't lie to me, just tell me.
31:45
Speaker 2: I'm not gonna judge you kind of thing and start at that point.
31:47
Speaker 2: And then you know I would suggest and maybe I'm a little more biased, but I would suggest for most people that some sort of strength training is going to be wildly beneficial to them 100%, and it doesn't mean that you're gonna bulk up.
32:01
Speaker 2: It's actually pretty hard to bulk up, yeah.
32:04
Speaker 1: Especially for females.
32:04
Speaker 2: Yeah.
32:05
Speaker 2: So yeah, it's really hard, but I would do that, mix it in with some sort of like cardio hit style something just to appease the.
32:13
Speaker 2: You know heart rate and all of that.
32:15
Speaker 2: But I would highly suggest that they, on the days that they're not seeing us, I would suggest going for a walk, going for a bike ride, doing something active, but that's also kind of like a recovery, and then it's still active, it's still active, it's still you're not going for a 20 mile run, but like you're yeah, and just get out and like get into the habit of exercising or moving on an almost daily basis, because then your body is gonna get into that habit.
32:43
Speaker 2: I would check in on their sleep habits, like, you know, do you actually sleep or do you think you sleep?
32:48
Speaker 2: Like when you wake up, and then I would kind of go into the nutrition with them and say let's peel back.
32:55
Speaker 2: Like, are you eating out a lot?
32:56
Speaker 2: Are you drinking?
32:57
Speaker 2: Oh, do you have kids?
32:59
Speaker 2: You drink a lot of coffee.
33:00
Speaker 2: You know there's so many questions that you can start with and just like take it piece by piece.
33:04
Speaker 2: But if I were, you know, only had one session with someone and they had to have some sort of takeaway mine would be small, tangible changes is like increase your movement, whatever type of movement you like, with whatever amount of time you have.
33:18
Speaker 2: Increase your water intake and try to eat as many whole foods as you can, and those would be like my three most tangible takeaways for anyone that's coming in till.
33:28
Speaker 1: Gotcha, and if somebody wants like that, they're like change my whole life, right yeah, which is great cool.
33:33
Speaker 2: Yeah.
33:34
Speaker 1: The enthusiasm's there, to make sure that there's not like a flash of intensity and enthusiasm that just drops over time.
33:39
Speaker 1: What do you usually convey to them for like expectations of timeline?
33:45
Speaker 2: Yeah, I mean, that's always a hard one, because people are gonna come in with like some like I need to lose 10 pounds in a month and you're like my next question is why 10?
33:53
Speaker 2: Like what's?
33:54
Speaker 2: Why are you fixated on that number and why in a month?
33:57
Speaker 2: And so I think that's a great question.
34:00
Speaker 2: Yeah, and because I think people just pick numbers and then half the time don't even know why or if that's a possible for them to do.
34:08
Speaker 2: So if there's some sort of you know, like I want this to happen in this amount of time, I always try to try to convey to them.
34:18
Speaker 2: This is like a lifestyle change.
34:20
Speaker 2: This isn't something.
34:22
Speaker 2: If you want me to get you down to X pounds in this amount of time, you're gonna hate me, but we can do it.
34:28
Speaker 2: It's not gonna be the healthiest way you can do it.
34:30
Speaker 2: You're gonna hate me, but if you want this to be a lifestyle change, I would suggest that we make smaller goals leading up to that.
34:38
Speaker 2: So maybe the smaller goal is, maybe it is something on the scale for them to just have that little bit of you know Quantitative.
34:45
Speaker 1: Yeah.
34:46
Speaker 2: And like a little bit of a motivation, like, oh, this actually is working.
34:48
Speaker 2: Maybe it's something like, hey, why don't you try to get into the gym four times this week?
34:54
Speaker 2: Try and do one day on your own and start making little attainable goals that they can say, oh my gosh, I drank the 100 ounces of water you told me to drink every day last week.
35:04
Speaker 2: I thought amazing.
35:05
Speaker 2: Or I slept for eight hours every single night.
35:08
Speaker 2: I feel amazing.
35:09
Speaker 2: Or I was able to do, you know, little things that maybe don't have to be so fixated on how someone looks, or, it's more so, how they feel.
35:18
Speaker 1: Yeah, yeah, that's interesting.
35:20
Speaker 1: One thing I heard recently that makes I was like that makes a lot of sense.
35:24
Speaker 2: Yeah.
35:25
Speaker 1: Is focusing on, like the success or failure, the 10 pounds or not isn't.
35:30
Speaker 1: That's not the way.
35:31
Speaker 1: The scale of success or failure, the scale of success or failure is like we wanted you to work out four days a week and then drink this water, like you said, and then not eat out, but maybe once a week instead of five times a week.
35:43
Speaker 1: Did you do those things, Cool?
35:45
Speaker 1: That's the win.
35:46
Speaker 1: And the ultimate win is what's the likelihood that that's achievable and being consistent over the next eight years?
35:55
Speaker 1: Versus like cool, we lost your eight 10 pounds.
35:58
Speaker 1: What's the chances of you gaining it back in two weeks or something Like?
36:01
Speaker 1: Next time I see you in six weeks, you want to lose another 10 pounds.
36:04
Speaker 2: It's the same.
36:05
Speaker 1: You're like just doing this over and over again, hitting the ceiling.
36:07
Speaker 1: So, anyway, I would imagine then, like those conversations you're having, where it's like cool 10 pounds, I'll get you there, you're going to hate me, we'll do it, but what's the likelihood that you're going to get it back again just afterwards Because we didn't change the lifestyle habits that caught us in the first place?
36:20
Speaker 2: Right, we just changed how much you're doing when you come into the gym.
36:24
Speaker 1: Right, exactly.
36:25
Speaker 2: And also, I think too a lot of times if you can figure out, or like coming from our position, like if I can figure out what their motivator is, like if they are, you know, they're nervous about their health or they just had a lot of my clients either, are not a lot of them.
36:41
Speaker 2: A good majority of them are young children, have just had a child or are pregnant.
36:50
Speaker 1: So I'm that's very challenging.
36:51
Speaker 2: Yeah, and so I'm now dealing with.
36:53
Speaker 2: That's a whole nother mental game.
36:56
Speaker 2: I've never had children, I've never experienced that, but like, that's a whole nother game that we're into and you have to like, really dig deep in that and be like, okay, you now have a baby to take care of.
37:08
Speaker 2: Like you, your motivation is now let me be the best possible person I can for my family, right, and so finding different motivators other than something on a scale and granted, so many people are going to step on a scale and they're going to look at their weight and they're going to come to me and say I didn't lose any weight and say, do you feel better, do you feel stronger?
37:27
Speaker 2: Do you have more energy?
37:29
Speaker 1: Yeah.
37:29
Speaker 2: Like well, yeah, that's usually like what happens when you start strength training, Like your body fat percentage is probably down, your muscle mass is probably up.
37:38
Speaker 1: That's awesome.
37:39
Speaker 1: Yeah, that's the win.
37:39
Speaker 1: I'm sure you were like you're not.
37:41
Speaker 1: Like the weight change is not, because it's not the success or failure.
37:44
Speaker 1: Yeah, because you're cool.
37:46
Speaker 1: You're dropped body fat percentage, your muscle mass is getting bigger and that weighs more than that, of course.
37:50
Speaker 1: So, like, the weight change won't be that much.
37:52
Speaker 2: Yeah.
37:53
Speaker 1: But like your physique will.
37:54
Speaker 2: Yeah.
37:55
Speaker 2: Or even just when you come into the gym and you can lift more, yeah, like massive success.
38:00
Speaker 2: Or you can come into the gym and you leave your workout not feeling totally depleted and also not in pain.
38:05
Speaker 1: Yeah.
38:06
Speaker 2: Like your sore because it was a hard workout, but you're not leaving like, oh my gosh, I have to go get a massage after everything.
38:12
Speaker 2: Yeah, those are massive wins and I think people are just super fixated on, like some not always, but sometimes on the wrong thing.
38:20
Speaker 1: So then you try to have a conversation with them and find out, like, what's your underlying motivation, what's your why?
38:26
Speaker 1: Why do you want to lose 10 pounds?
38:28
Speaker 1: Why do you even want to consider this stuff in the first place?
38:30
Speaker 1: Versus, like maybe six months ago, like what changed or what like why?
38:34
Speaker 2: Yeah, because if you can figure out that, then you can also just direct them in the right way.
38:38
Speaker 2: Like maybe I'm not the right fit for them, like maybe my style of training isn't isn't what they need, and that's fine.
38:44
Speaker 2: That's why you have to like have those conversations.
38:47
Speaker 2: But also, coming from someone like when I was a competitive gymnast for 10 years so yeah, so like intense environments and like a lot, of, a lot of things were fixated on your performance so I get the idea of like having to achieve this certain thing and your body and your body essentially having to be able to do this certain thing.
39:07
Speaker 2: So I think I learned from my early, young, young years of gymnastics with super intense Russian coaches that, yeah, it was scary that there are other factors that that are going to play into how you're performing or whatever.
39:24
Speaker 2: So that's why I always try to ask the why, because it'd be super easy for me to be like yeah, sure, you can lose 10 pounds, we can do that, no problem, and then never fall through it with them, right?
39:34
Speaker 2: So I think for me that's just something like I would want someone to ask me if I walked in and said I need to lose 10, 10 pounds.
39:41
Speaker 2: I know I keep saying 10 pounds.
39:42
Speaker 2: Yeah, it's just like common, one really common.
39:44
Speaker 2: If I would want someone to be like why?
39:47
Speaker 2: Yeah because then I would have to think about it and be like actually don't know.
39:50
Speaker 2: Yeah, I just want to feel better.
39:52
Speaker 1: Yeah.
39:53
Speaker 2: Yeah.
39:54
Speaker 1: Getting a little more.
39:55
Speaker 1: I mean, if you're comfortable with it, what's your why?
39:58
Speaker 2: My why for what I do, yeah, yeah.
40:02
Speaker 1: Nutrition.
40:03
Speaker 2: Yeah.
40:03
Speaker 1: Wealthy Aaron.
40:04
Speaker 2: Yeah.
40:06
Speaker 1: And your own fitness and stuff.
40:07
Speaker 2: Yeah.
40:07
Speaker 2: So, like I said, I was competitive gymnast for since I was three years old till I was about 13 was really intense.
40:17
Speaker 2: Growing up I had very sportive family.
40:19
Speaker 2: My all my siblings played soccer and they were all really good and I was like I'm going to be a gymnast, went right from gymnastics into competitive cheerleading and when I got into high school I was a pole balter, okay.
40:32
Speaker 2: And so when I was in high school you know those are like all very random but like intense sports never, never, fully on a team until I was in cheerleading.
40:43
Speaker 2: But pole balting was a very interesting sport because it is very technical and it's one of the only sports that you have to be weighed in.
40:51
Speaker 2: Every single time that you show up to me you have to be weighed in because the pole that you use, the fiberglass pole- is weighted.
40:59
Speaker 2: So if I was I don't remember how much I was in high school, but say I was 120 pounds I could only use a pole that was 120 pounds or above.
41:10
Speaker 2: So like you can never be over the weight of what the pole was weighted for.
41:14
Speaker 2: Yet a lighter weight pole bends more so you could get up and over whatever.
41:19
Speaker 2: So I got really fixated myself on how much I weighed.
41:22
Speaker 2: That I was falling into really like unhealthy habits as a high schooler.
41:26
Speaker 2: So I was not performing well, I was like basically not eating and then I would eat right right before I was supposed to compete.
41:34
Speaker 2: I was just not, didn't have my healthy habits, didn't really realize it.
41:37
Speaker 2: Luckily it wasn't anything more serious like some people can have.
41:42
Speaker 2: But that kind of threw me into like a tizzy when I got to college and I wasn't doing sports and I gained weight in college and I didn't really know like how am I supposed to be active as an athlete my whole life with but with no one telling me what to do?
41:58
Speaker 1: Right.
41:59
Speaker 2: So then I kind of got into my own like research about, you know, going back and forth about how important exercise is and that I don't.
42:07
Speaker 2: You know, I have to come up with some sort of routine, some sort of like discipline that's going to help me to maintain my mental but also my physical health.
42:17
Speaker 2: And then I was got really interested in the thought of studying nutrition.
42:23
Speaker 2: And so I was, I think, sophomore, junior year of college.
42:28
Speaker 2: I thought about adding on, and I thought about adding on a nutrition part like, I guess minor or major, I forget what it was, but it would have thrown me off on my trajectory of graduating.
42:40
Speaker 2: When I got to college I was like I'm going to be a physical therapist, like I'm going to go and I'm going to just do that.
42:45
Speaker 2: I was like I'm going to do what I know, like I had been around physical therapists, I'd been around chiropractors, I'd been around like medical people in the medical field, and that just seemed like what I wanted to do.
42:56
Speaker 2: But then I got really excited about nutrition.
42:58
Speaker 2: Anyway, I graduated college, worked under a physical therapist and he was just like look, you can go back to PT school.
43:05
Speaker 2: He's like you're not going to like it, though, like you're, you keep talking about nutrition, like you're passionate about this, like go back and like if you're going to spend the money, you're going to spend the time, like go back and do that.
43:15
Speaker 2: So I think a lot of my childhood kind of segued me into this, because as a as a child, I experienced a lot of these like kind of thoughts of of how your body has to look and how your body has to feel, but I never really understood it.
43:30
Speaker 2: And now I'm really passionate about helping people figure out like their own way of of how they should be feeling.
43:39
Speaker 1: Right, yeah, that's really cool, awesome.
43:41
Speaker 1: Well, thanks for sharing that.
43:42
Speaker 1: Yeah, where'd you go to high school?
43:44
Speaker 2: I grew up in Philadelphia.
43:46
Speaker 2: I grew up in Philadelphia, yeah, bucks County.
43:48
Speaker 2: Okay To County Rock, which is that?
43:50
Speaker 2: Okay yeah.
43:51
Speaker 1: Are you an Eagles fan or yeah, flyers.
43:54
Speaker 2: Eagles.
43:54
Speaker 1: Flyers Eagles had a rough one yeah.
43:58
Speaker 2: If you live in the surrounding area of Philadelphia and you're not a Philadelphia fan, like you need you're shunt, Like you're, you're like not safe.
44:06
Speaker 1: Yeah.
44:06
Speaker 2: You're legitimately not safe.
44:08
Speaker 2: Yeah, it is one of the most like powerful fan bases and I went to college at Alabama, so we all did.
44:14
Speaker 1: Yeah, that's, that's cool.
44:16
Speaker 2: That whole like crimson tide is also very strong fan base.
44:21
Speaker 1: Yeah, yeah, they.
44:22
Speaker 1: How do you feel about Nick Saban retiring?
44:24
Speaker 1: I mean, he's he's phenomenal.
44:27
Speaker 1: He's the goat.
44:27
Speaker 2: Yeah, he's the goat, like that.
44:28
Speaker 2: I mean, the program was built, obviously, by Bear Bryant, all these other amazing, influential coaches.
44:35
Speaker 2: But like, just let him retire.
44:37
Speaker 2: And like, let him live, like it'll, the program will live on.
44:40
Speaker 1: Yeah, yeah, he deserves it.
44:41
Speaker 1: Yeah, like he's done enough.
44:43
Speaker 1: He's like he's the goat.
44:44
Speaker 1: Yeah, I think.
44:44
Speaker 1: Yeah, Let him, let him go.
44:50
Speaker 2: Yeah, He'll.
44:51
Speaker 2: He'll be back Like he'll be.
44:53
Speaker 2: He'll be hanging out at the games.
44:54
Speaker 2: There's no way that he's not going to be around, yeah.
44:57
Speaker 1: That's funny, yeah, so, okay.
44:58
Speaker 1: So outside Philly college at the Crimson Tide Bama, roll Tide, roll Tide Do you?
45:04
Speaker 1: Do you follow Roll Tide Willie on Instagram?
45:06
Speaker 1: No, yeah, he's really funny, it's it's probably all true, whatever you've got whatever.
45:12
Speaker 2: Whatever he's posting is probably true, Like Roll Tide Willie, Like you know, it's going to be awesome.
45:18
Speaker 1: Yeah, interesting.
45:19
Speaker 1: Okay, before we go last thing yeah, you mentioned getting getting bulky.
45:24
Speaker 2: Yeah.
45:24
Speaker 1: Okay, I hear that all the time too, from women right From women, of course women Right.
45:28
Speaker 1: Like well I don't want to lift weights because I don't want to get like too muscular.
45:32
Speaker 1: I'm like dude, yeah, it's hard to get.
45:34
Speaker 1: You know how hard it is to train to get muscular.
45:35
Speaker 1: And I'm like I try to convey it like this right, yeah, what is the ultimate goal for any bro in college?
45:40
Speaker 1: To get muscular and get swole and get jacked Right.
45:43
Speaker 1: And they work out very hard and oftentimes it's still hard for them.
45:47
Speaker 2: Yeah.
45:48
Speaker 1: Do they have more or less testosterone than most women?
45:49
Speaker 1: Of course a lot more.
45:50
Speaker 1: Yeah, do you have way more?
45:51
Speaker 1: And that's built for muscle growth?
45:53
Speaker 1: Yeah, and they're still having challenges.
45:55
Speaker 1: Getting there with a person like yourself who's a female, has less testosterone, who's not going to lift as heavy as like they are, yeah, you think you're going to outweigh them or outgain them and muscle mass?
46:04
Speaker 1: No, of course not.
46:05
Speaker 1: It's not working like that, right?
46:06
Speaker 1: No, anyway, what so?
46:08
Speaker 1: What do you say?
46:08
Speaker 1: How do you convey that?
46:09
Speaker 1: I mean, just say like you're not gonna get bulky, just trust me.
46:14
Speaker 2: Yeah, I'm like you're not gonna get bulky.
46:15
Speaker 2: I'm more so if someone's super skeptical about that going into it.
46:20
Speaker 2: I'm like, all right, then just try strength training twice a week and then do cardio, do Pilates, do yoga, do whatever you want on those other days.
46:26
Speaker 2: I will guarantee you that in a couple weeks you're gonna feel the best after you do strength training workouts.
46:32
Speaker 2: You're gonna look the best you've ever looked.
46:34
Speaker 2: You're gonna feel the best you've ever looked and you're gonna realize that you are not bulky but you are toned.
46:38
Speaker 2: Yeah right, that is the end goal.
46:41
Speaker 2: But I mean it's a common concern for a lot of women.
46:47
Speaker 2: But, like you said, it's so hard to get bulky.
46:50
Speaker 2: It's so hard.
46:52
Speaker 1: And I would imagine the women that we would see on fitness competitions that are like that would look what they would probably not see desirable in those demographics minds of bulky.
47:01
Speaker 1: They're training extremely hard and they're oftentimes taking some stuff supplements.
47:08
Speaker 1: I don't know if there's PEDs involved or not, but they're very involved with that.
47:12
Speaker 1: To get like that for a female it's very hard, so you'll be good right.
47:16
Speaker 2: Yeah, it's also like genetics too.
47:18
Speaker 2: Genetics are gonna play a massive role in a lot of things, but like genetics too.
47:23
Speaker 2: If you're someone who tends to gain muscle fast, then we can work with that Of course correct yeah.
47:32
Speaker 2: If you're someone who doesn't gain muscle very fast or very easily, we can also work with that, but like there has to be some sort of it.
47:40
Speaker 2: And one thing that I always do tell people too is I'm very adamant about this being like a lifestyle change and something that kind of lands.
47:50
Speaker 2: Well is, as we get older, we need to continue to strength train because your balance is gonna go, your joints and muscles and everything is gonna start to for lack of a better word is wither away, and if you can maintain some sort of resistance training in your daily or weekly routine, those things are only going to help you as you age.
48:15
Speaker 1: Yeah, totally.
48:15
Speaker 1: I would 100% agree with that.
48:17
Speaker 1: Bonamental density.
48:18
Speaker 1: Women for osteoporosis osteopenia is first and then-.
48:22
Speaker 2: Arthritis.
48:22
Speaker 1: Arthritic changes.
48:23
Speaker 1: It's really healthy.
48:24
Speaker 1: I did a podcast on the benefits of strength training and how it actually improves in, fortifies, joint and articular services which is carlet, which is crazy.
48:32
Speaker 1: And then atrophy in the muscle tissue and resiliency for like muscles and tendons and stuff to tolerate random things like lifting a suitcase to the airport.
48:41
Speaker 2: Yeah, and all this or walking up and down stairs how many?
48:44
Speaker 2: I mean?
48:45
Speaker 2: This is such a sad thing to think, but how often is it that you've heard that someone has fallen down there?
48:51
Speaker 2: Is it falling or something?
48:52
Speaker 2: And they broke in their hip?
48:54
Speaker 1: It's like yeah, totally that doesn't it's a huge bummer.
48:57
Speaker 2: Yeah, it's a huge bummer, but I think all of those things just factor into the things that you choose to do, as in your younger years.
49:05
Speaker 1: Right Build the habits now Carries over for longevity till you're like 75, 80.
49:11
Speaker 1: But you may be able to do that then to maintain the same lifestyle habits and then when you get there, the likelihood and risk ratio is definitely decreased of like likelihood of falling or not be able to take care of yourself.
49:23
Speaker 1: And then bone mineral density, muscle density and resilience yeah, totally balanced and also the cognitive-.
49:30
Speaker 2: Yeah, cognitive yeah.
49:31
Speaker 1: The cognitive clarity for sure.
49:32
Speaker 2: I think also just like your fit, like how you feel after you do something like a workout that was challenging.
49:38
Speaker 2: When you're done, you're like wow, I can do that.
49:41
Speaker 2: Like you have those endorphins when you leave that you're like all right, I feel good, I did something good for myself today.
49:46
Speaker 2: Totally so.
49:48
Speaker 2: There's a domino effect for sure.
49:49
Speaker 1: Totally, I totally agree.
49:50
Speaker 1: That's awesome, Cool.
49:52
Speaker 1: Well, I appreciate you coming in and sharing your story and your background and stuff and some of your insights and knowledge.
49:57
Speaker 1: We'll definitely have you on again and we'll collaborate on some stuff, and real quick.
50:01
Speaker 1: If people wanna reach out to you, what's the best way for them to reach you?
50:04
Speaker 2: On Instagram at Wealthy Aaron.
50:06
Speaker 2: It's W-E-L-L-T-H-Y-E-R-I-N.
50:09
Speaker 2: There is my email, my phone number, everything If they wanna.
50:12
Speaker 1: Yeah, so Instagram's the best way, or DM or something, yeah.
50:15
Speaker 1: Dm, email, call whatever, and then one Someone will answer it One fitness is yeah, we're on Belvedere and Dixie.
50:22
Speaker 2: Our Instagram is one number one fitness Cool, same thing you can reach out to us there.
50:27
Speaker 1: Well, thanks, yeah, like thanks for coming in.
50:28
Speaker 1: Well, we're always open to questions, suggestions and things to talk about and topics and things.
50:33
Speaker 1: So I'm always open to that stuff.
50:34
Speaker 1: So definitely reach out.
50:35
Speaker 1: And the best way to reach us If you have any questions or pain or anything or topics you wanna hear about in the podcast and stuff Athlete Restoration Co is our Instagram and then w-athleterestorationcompanycom is our website or you can email us at team at athleterccom.
50:49
Speaker 1: But thanks for coming in again.
50:51
Speaker 2: Yeah, thank you.
50:52
Speaker 1: And we'll catch you all next time.
50:53
Speaker 1: Hey, hold up.
50:54
Speaker 1: As you know, we're a small local practice and we don't run any ads or something on this podcast, but it would mean the world.
51:02
Speaker 1: If you could share, write a post or word of mouth recommendation for somebody just like you that's athletic and active, that wants to live their dynamic lifestyle and pay some good karma and pay it forward to somebody else just like you and, who knows, you could change their world and a 10 second review could be that avenue.