Latest / The Driven Athlete / Healthy Revolution & Growth w/ Taylor Snook | Ep 60

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Healthy Revolution & Growth w/ Taylor Snook | Ep 60 · 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?
• 0:12
  Speaker 1: Y'all, it's your man, Dr Kyle, we got the dude with us again.
• 0:16
  Speaker 1: Taylor Snook the legend.
• 0:17
  Speaker 1: I know you're a busy guy.
• 0:19
  Speaker 1: Thanks for coming in again.
• 0:20
  Speaker 1: Happy to be here Out of your busy schedule, you know, Um, but yeah, so remind people again where you're at, what you're doing, what your field is and your specialty of stuff to help people, yeah, absolutely.
• 0:31
  Speaker 2: I'm double logoed up today.
• 0:33
  Speaker 2: So, uh, I'm still at one fitness.
• 0:35
  Speaker 2: Um, we're getting ready to open a new gym, uh, called trap house.
• 0:40
  Speaker 2: Give you guys a couple of brief details on that in a little bit, but as of right now, yeah, still at One Fitness over in downtown West Palm, a small boutique gym, personal training and a little bit of HIIT.
• 0:51
  Speaker 2: Been there now coming up on year four, which is awesome, yeah, crazy.
• 0:58
  Speaker 2: Trap House, the new gym that we're opening up, is going to be actually just a few blocks away.
• 1:02
  Speaker 2: It's going to be a 10,000 square foot open gym format where we're going to have an exclusive membership that's going to go through an application process.
• 1:12
  Speaker 2: We're going to be limiting the number of members, trying to bring a high end version of the open gym format to the West Palm area.
• 1:20
  Speaker 2: We're going to have, obviously, you be able to train on your own in there.
• 1:25
  Speaker 2: We'll have a recovery aspect.
• 1:26
  Speaker 2: It'll be cold plunges, saunas, potentially like a steam room, and then we will have HIIT classes as well.
• 1:32
  Speaker 2: That'll be part of it.
• 1:34
  Speaker 2: So super excited to get that going If you're interested in it.
• 1:38
  Speaker 2: We are coming up on the opening date.
• 1:40
  Speaker 2: We're going to be pre-sailing some memberships soon, so keep your ears and eyes open again.
• 1:45
  Speaker 2: Trap house, palm beach.
• 1:46
  Speaker 2: You can look it up on Instagram.
• 1:48
  Speaker 1: Um, cool, so y'all are going to.
• 1:50
  Speaker 1: This is going to be like you're going to be very selective with members.
• 1:54
  Speaker 1: There's an application process.
• 1:55
  Speaker 2: Yes, yeah, and and really without going into too much detail about the purpose of that is to try to give the members um the chance to pay a little bit more and expect a level of access that allows them to be in that gym and not feel like they're waiting on equipment, not feel like they're going to be in an environment that they're not comfortable.
• 2:19
  Speaker 2: This is the purpose of this is to bring to our clients and new clients an opportunity to have a gym that's not been seen like this before in West Palm, so we're very excited about it.
• 2:30
  Speaker 2: It's obviously going to be something really special when it opens up.
• 2:34
  Speaker 2: It's a huge spot, massive, huge, massive, converted a two room gym.
• 2:41
  Speaker 2: We knocked down walls that we found out weren't, um, bearing any sort of structure and, uh, ended up turning it into this gigantic 10 000 square foot place and, uh, we are super, super excited to see, obviously, how good it is when it opens, but then also how great it can become, as we, you know, continue to see what works.
• 3:00
  Speaker 1: And, yeah, totally what can be better?
• 3:01
  Speaker 1: Yeah, I was gonna say you said well, one fitness in west palm um.
• 3:05
  Speaker 1: It's small boutique gym, it's like not exactly, it's not small, it's not, it's actually a big spot.
• 3:09
  Speaker 1: Yeah.
• 3:11
  Speaker 2: That's a.
• 3:11
  Speaker 2: That's cool.
• 3:11
  Speaker 2: It's not small.
• 3:12
  Speaker 2: The cool thing about that is when trap house opens, we'll be moving our hit classes to trap house, which will allow us, right now, one fitness.
• 3:20
  Speaker 2: If you've come to the gym or if you're curious about it, we split the two rooms right now, or the gym, into two separate areas which are, you know, hit classes and then personal training.
• 3:32
  Speaker 2: The next step for One Fitness is going to be kind of eliminating that and bridging it to one specific location where it's only going to be private training.
• 3:40
  Speaker 2: So we're going to take that 5000 square foot facility that now is split into two and we're going to make that solely personal training.
• 3:43
  Speaker 2: So we're going to take that 5,000 square foot uh facility that now is split into two and we're going to make that solely uh personal training.
• 3:48
  Speaker 2: So we're very, very excited about that as well.
• 3:50
  Speaker 2: That'll be kind of a step forward when trap house opens.
• 3:53
  Speaker 2: It allows us to expand what we're doing there.
• 3:55
  Speaker 2: But yeah, going in on year four, um, we've got some new trainers added in.
• 3:59
  Speaker 2: Um, always excited to kind of add new equipment and new uh folds to what we're doing there.
• 4:05
  Speaker 2: So it's been an exciting four years for sure, cool that's awesome, dude.
• 4:09
  Speaker 1: And four years goes fast, I know because we met, we had some mutual friends and stuff for contacts, um, and then since then we've been doing some uh in-service presentations and stuff like that with you guys, with the trainers, get on, get on the same page with you guys, and then just shedding some light on, like what our perspective would be on some stuff.
• 4:28
  Speaker 1: But, um, that's cool dude, um, congrats.
• 4:32
  Speaker 1: Yeah, I appreciate it.
• 4:33
  Speaker 1: So.
• 4:33
  Speaker 1: So founding members are uh accepting applications within a couple weeks yeah, I think for crap house.
• 4:40
  Speaker 2: Yeah, I think we're going to be pre-sailing.
• 4:42
  Speaker 2: Um I can't give an exact number on how many founding members we're going to have, but if people that are instantly interested when they hear this, um, we're going to be opening up pre-sales within like two to three weeks and that will be your founding membership.
• 4:55
  Speaker 2: That'll be kind of, uh, getting those first large group of people in and then from there, um, we'll kind of figure out what the capacity is going to be.
• 5:06
  Speaker 2: So, yeah, really cool.
• 5:08
  Speaker 1: That's um, so I was going to say so.
• 5:11
  Speaker 1: A lot of your, the clientele that y'all see, cause you do one-on-one personal training, that's like your main thing, right?
• 5:15
  Speaker 1: Yeah, um, outside of when they come see you.
• 5:19
  Speaker 1: They come see you twice a week, three times a week, and you're like, hey, you can't come in the current facility to do workouts ancillary to what you're doing already.
• 5:28
  Speaker 1: This now supplies that ability for them to do the same thing, Exactly, right?
• 5:32
  Speaker 1: So when you work with patients or patients, when you work with clients and you see them twice or three times a week, do you still advocate for them to do workouts outside?
• 5:39
  Speaker 2: of that?
• 5:39
  Speaker 2: Yeah, obviously, it depends on the goals of the clients, and I think this probably goes into your field as well.
• 5:45
  Speaker 2: How fast does someone want to recover, or how significantly do they want to prevent an injury from happening again?
• 5:50
  Speaker 2: It's the same way with fitness.
• 5:52
  Speaker 2: If you want to see your goals, you know, come to fruition faster, or if you want to, you know, emphasize what we're going for or what we're working on in the gym, right, you can maximize the capacity of that by doing stuff outside of the gym.
• 6:06
  Speaker 2: I'm I am always open to giving my clients, uh, information on how to do that and my opinion on on the best way to attack those goals.
• 6:15
  Speaker 2: Um, and I'm also I'm not so selfish that I'm like, no, you got to see me to work on that stuff.
• 6:21
  Speaker 2: I want my clients to um, get to where they want to be in the best way possible.
• 6:27
  Speaker 2: So I'll give you kind of an example.
• 6:28
  Speaker 2: Let's say I have someone that comes in two or three days a week, depending upon what their schedule looks like, and they are training for a triathlon.
• 6:37
  Speaker 2: So I don't love doing cardiovascular based stuff in the gym within the hour that we have.
• 6:45
  Speaker 2: Right, you want to be efficient, I want to be efficient and I know that if you're training for a triathlon, you're going to need to be doing some longer efforts when it comes to building your aerobic capacity.
• 6:56
  Speaker 2: So we're going to focus that time on making your body as resilient as we can to what you're about to put it through.
• 7:03
  Speaker 2: For those of you who do triathlons or focus on endurance sports and I know you're going to agree with me on this if you're not weight training, you need to start weight training, not for the thought of putting more muscle on, but for the thought of creating resilience in your joints strength so that when you put your body through these hard efforts, it's going to bounce back or withstand some of the trauma that you're putting it through so repetitive impact over and over again.
• 7:30
  Speaker 1: there's like not enough dynamic stability and things are compensating and there's put a lot of undue stress on the same things over and over and over again and that training outside of that it's going to be.
• 7:39
  Speaker 1: It's just a great repetitive, uh, micro injury problem that then manifests a little bit bigger of a problem.
• 7:47
  Speaker 1: Yeah, you know, that's when people, when patients in that realm come see us.
• 7:50
  Speaker 1: That's usually what we're talking about.
• 7:52
  Speaker 1: I knew you were going to.
• 7:53
  Speaker 2: I knew you were going to absolutely pick up what I was putting down there.
• 7:55
  Speaker 2: Um I couldn't say it better myself and um.
• 8:05
  Speaker 2: So in the instance of this person that's training for a triathlon, I'm going to make sure that their program looks good on what they're doing on the outskirts, like let me see what you're doing for your cardiovascular health, let me see how you're building up for your run, how you're building up for your bike, how you're building up for your swim.
• 8:16
  Speaker 2: I'm happy to give you advice on that.
• 8:18
  Speaker 2: Stay on that.
• 8:19
  Speaker 2: If you can get an outside program, for sure, if I can do it for you, I'm happy to help you with that.
• 8:31
  Speaker 2: What we're going to focus on in the two to three days that you're with me is what can I do to structurally make you sound for when you get out there?
• 8:34
  Speaker 2: How can we avoid ankle rolls?
• 8:35
  Speaker 2: How can we avoid runner's knee?
• 8:38
  Speaker 2: How can we avoid any kind of breakdown of your movement patterns?
• 8:43
  Speaker 2: You know, how do we not get you losing mobility or stability through the shoulder joint when you're actually going through the water, when it's especially when you're ocean open or open ocean swimming sort of valgus at the knee or any collapse at the ankle.
• 9:06
  Speaker 2: That's going to end up being a burden later in those runs, especially under fatigue.
• 9:08
  Speaker 2: So that's that's kind of the route that I would go with someone like that, but that that spans across anything you want to do If you want to get better at hockey um, cause that's what you love doing outside of the gym I'm going to tailor the workouts to be as efficient as possible for you to get better at hockey, and then we're going to talk about some things that you can be doing on your own to improve that.
• 9:28
  Speaker 2: So, yeah, I'm huge on adjunct work and I'm massive on like, encouraging that and always willing to give a helping hand for that.
• 9:39
  Speaker 1: That's awesome.
• 9:39
  Speaker 1: Besides, I know it's specific what common overlap of goals people usually say when they come see you.
• 9:47
  Speaker 1: What people usually say All right, so, hey, great to meet you, John, what do you want to do?
• 9:51
  Speaker 1: Well, hey, taylor, thanks for asking.
• 9:54
  Speaker 1: I want to get boom, boom, boom.
• 9:57
  Speaker 1: What do they usually say?
• 9:58
  Speaker 2: I'm more often than not and we've mentioned this before on the podcast more often than not I'll kind of dive outside of the realm of the usual stuff, but more often than I get, you know, I want to lean down, so fat loss, I want to gain muscle.
• 10:10
  Speaker 2: Outside of those two big ones, the biggest ones I see is I want to wake up pain free.
• 10:18
  Speaker 2: I want to be able to pick my kids up with more ease.
• 10:22
  Speaker 2: I want to be able to play the sports that I love playing tennis, basketball, baseball, golf with without pain, either during or after.
• 10:37
  Speaker 2: I really honestly it's hard to pinpoint, but a lot of people just come to me with desires of improving either the hobbies that they have or the activities that they're doing on a daily basis.
• 10:48
  Speaker 2: That sometimes can start to get harder as we age or, I guess, as our schedules get busier.
• 10:55
  Speaker 2: You know things stress, builds up and things start to break down and become a little bit more obvious in our lives.
• 11:02
  Speaker 2: So I would say the biggest thing I get is like injury prevention or an increased ability to participate in a hobby or a sport that they love.
• 11:12
  Speaker 1: Yeah, that makes total sense.
• 11:13
  Speaker 1: It's interesting, dude, because we hear that a lot.
• 11:16
  Speaker 1: Like by the time people come to see us, they're already in pain and they're like limited, and we hear all the time like I just don't want to hurt anymore, you know, um, and then I would love to be able to play pickleball, you know, or 18 holes, or play tennis and like not have this pain, be here forever.
• 11:32
  Speaker 1: You know which sucks, um.
• 11:33
  Speaker 1: So it's just interesting, like it's cool, cause y'all can nip in the bud first before it becomes a problem If you notice compensation but like whatever issues that may be having, whereas by the time they come see us, it's like we need to, we need to like rehab this thing back.
• 11:46
  Speaker 1: You know, yeah, it's a different stage.
• 11:48
  Speaker 1: It's interesting, um.
• 11:49
  Speaker 1: How often do you have people that are in pain when they come see you and then you're able to like work around some stuff and they're able to train without having things get worse?
• 12:02
  Speaker 2: Yeah, I think I think the biggest thing I see, because most of the time if it's a pretty severe injury, they've seen you guys first.
• 12:08
  Speaker 2: They're coming to us afterwards and, based on the connection you and I have, we're talking about what to avoid and what to work on.
• 12:16
  Speaker 2: When I have a client that hasn't seen a specialist prior and maybe we don't know that something hurts until we're doing it, the easiest way to kind of attack that and this goes for all trainers and it kind of goes for anybody that's working out on their own you want to minimize the difficulty of the movement.
• 12:37
  Speaker 2: So I'm a big believer in don't necessarily take things away.
• 12:41
  Speaker 2: I am a big believer, that being said, in if it hurts, don't do it.
• 12:46
  Speaker 2: So if your knee is bothering you and squatting bothers, your knee don't squat the way that you've been squatting and it sounds obvious, but you wouldn't believe how many people just push through it and just expect it to get better.
• 12:57
  Speaker 2: Take a different approach.
• 12:59
  Speaker 2: I have a thought on that too in a second.
• 13:00
  Speaker 2: Yeah, I'm positive, you do Take a different approach and figure out if there's a way that you can train that same muscle group or isolate those muscles individually that all work through that same movement in a manner that's gonna require less dynamic stability, less load specifically on on that portion of your body, um.
• 13:21
  Speaker 2: So I'll give a, I'll give an example we'll stick with the squat.
• 13:24
  Speaker 2: Hey, every time I squat my right knee kills.
• 13:27
  Speaker 2: It's right in the front of the knee.
• 13:28
  Speaker 2: Okay, more often than not, the injuries I'm dealing with or the pains that I'm dealing with are overuse.
• 13:34
  Speaker 2: You're going to handle a patellar tendon tear.
• 13:37
  Speaker 2: You're going to handle, um, more severe injuries.
• 13:41
  Speaker 2: I'm going to get like the overuse stuff that I'm dealing with more often than not, not to say you don't handle that, I know you do, but because I've been in here for that.
• 13:49
  Speaker 2: But how I'm going to tackle that problem with a client is okay, this person it's non-negotiable they want their legs to look fantastic for the beach this summer.
• 13:59
  Speaker 2: We have to hit legs.
• 14:01
  Speaker 2: So let's take away the barbell, let's get away from the back squat, let's start working unilaterally, because most likely the issue is up the chain or below the chain.
• 14:11
  Speaker 2: There may be an issue that's causing the overuse at the knee, at the ankle or at the hip.
• 14:16
  Speaker 2: So I can start to isolate those muscles individually, on a unilateral standpoint, and figure out if there's a weakness in that chain and then I can kind of attack it.
• 14:26
  Speaker 2: In the meantime I can put you on machines where I can isolate your quads or your hamstrings or your glutes and I don't have that weight bearing down actually on your, on your skeleton or your spine through a barbell, and I can also again play that kind of that game of process of elimination of like, hey, I'm throwing you on the leg extension, we're working the quads, why does this movement now no longer you're?
• 14:51
  Speaker 2: You're going through knee flexion and extension, why does it not bother your knee?
• 14:55
  Speaker 2: So then we can start to figure out if there's an issue going on at the hip, at the ankle, that's causing all of this short way of saying it is don't give up, don't say my knee hurts every time I squat, I can't do legs until this feels better, and then just wait for it to feel better.
• 15:11
  Speaker 2: I've always been a big believer and I've applied this to myself because I've gone through a lot of injuries find a way to get the work done and that's pain-free.
• 15:19
  Speaker 2: And if you can't go to a specialist, either go find a trainer or come see Dr Kyle and figure out what the problem is, because if you are that limited, more than likely it's affecting you on a daily basis.
• 15:34
  Speaker 2: And if it's affecting you on a daily basis, in general daily activities, this is a bigger problem.
• 15:39
  Speaker 2: There's an underlying issue that needs to be attended to Right.
• 15:43
  Speaker 1: Something with that I usually tell people is like, uh, there's something like with that.
• 15:45
  Speaker 1: They usually tell people is like, um, well, if it's, if it's disrupting your life, right, and people just they want to, they want to, um, do their hobbies and like enjoy their life.
• 15:53
  Speaker 1: And then it's like, well, I'm just going to rest, takes Madville, ice it down.
• 15:56
  Speaker 1: Six weeks later, get back to the same thing and it comes back again and they're like all right, fine, I'll go get some insights on this.
• 16:02
  Speaker 1: You know, because like dude, if you just watch TV all the time you'd be fine.
• 16:05
  Speaker 1: But like people like want to do stuff and like have fun, you know.
• 16:08
  Speaker 1: So it's like, okay, then we're going to mediate and manage this, you know, and correct some underlying issues that cause in the first place.
• 16:14
  Speaker 1: But usually what we say is like if there's like a knee tent, like a tendonitis, right, usually those guys are the and they're overcompensating and taking up too much load because they're overworking and overcompensating for something else that's not contributing or helping enough, or they're set up for failure, for mobility disparities, where the tendon that's lit up and painful is like a fire alarm going off and then resting or taking Advil or working around.
• 16:40
  Speaker 1: It is kind of like shoving a pillow or stretching it.
• 16:42
  Speaker 1: In my opinion is like shoving a pillow against the fire alarm to muffle the sound so it's less loud, and then duct tipping and they're like, oh cool, we're good.
• 16:49
  Speaker 1: And then like it's a great analogy, he's gonna like blow up.
• 16:53
  Speaker 1: You know, I was like let's just put out the fire and then like that will follow suit.
• 16:57
  Speaker 1: Yeah, it's just interesting because, like, very often, like we won't even like work on the tendon if it's like a golfer's elbow or tennis elbow or a knee tendonitis, whatever achilles tendonitis, the tendon's not the problem, it's the victim.
• 17:09
  Speaker 1: So we won't even touch that thing, we won't even do any starting soft tissue work.
• 17:13
  Speaker 1: We'll just work on the other stuff.
• 17:15
  Speaker 1: Uh, if it's a mobility disparity and neighboring joints up and down stream, um, and then muscle recruitment, stability, compensation, moving patterns that cause that to overwork and overcompensate, and then and the manual therapy around it totally, and if that, and often dudes like day one will like retest their squat or their like calf raise or something like that, I feel better already.
• 17:35
  Speaker 1: I feel like 80% better.
• 17:36
  Speaker 1: It's like sick right Day one, yep, like imagine if we're doing this for the next six weeks and we can like incorporate the sports stuff that you're doing and then reload things appropriately and progressively.
• 17:46
  Speaker 1: It's like that's when people solve problems for like the long term and then you learn something in the meantime.
• 17:50
  Speaker 1: It's like I'll show you what to do, you know.
• 17:51
  Speaker 1: But anyway, the 10 to nine is thing and it's like usually it's the victim and the fire alarm going off.
• 17:55
  Speaker 1: Yeah.
• 17:56
  Speaker 2: Would you?
• 17:56
  Speaker 2: Would you say that you?
• 18:04
  Speaker 2: I mean, I know in my experience of applying that my clients are almost always incredibly shocked when they find out that, like, the area that's presenting pain is not the problem, right?
• 18:09
  Speaker 2: Do you find that that's just like a, I guess like a wall that you have to, or a barrier you have to bust through every time someone comes in for the first time with an overuse injury?
• 18:19
  Speaker 2: Totally, yeah, a hundred percent.
• 18:21
  Speaker 1: Yeah, for sure.
• 18:21
  Speaker 1: Um, the best way is getting some good feedback and um, the buy-in day one with like you, you feel an improvement already.
• 18:31
  Speaker 1: Yeah, it's like, and guess what, we didn't even touch your hamstring.
• 18:33
  Speaker 1: Yeah, we didn't even touch your knee.
• 18:35
  Speaker 1: Like your tendon right, and you already feel better.
• 18:38
  Speaker 1: Like you came in and it was like a seven out of ten pain with this, like squat movement, whatever we did some manual therapy stuff.
• 18:44
  Speaker 1: We did some corrective exercises, we retested anyway out and it's like a one yeah, it's like we actually did some stuff and it actually feels better, right, it's like that's a high five moment, totally big time.
• 18:55
  Speaker 1: So it's like, oh, I see, yeah, yeah, yeah, it's not like that makes total sense and we'll explain stuff, you know, with models and just like get a lot of the same spiels over and over again.
• 19:04
  Speaker 1: But anyway, to answer your question, like if we get a good buy-in and a good test retest result, day one, that helps a lot.
• 19:10
  Speaker 1: Yeah, and but it's interesting because you mentioned like overuse, like um, the best way for things to get lit up is repetitively doing the same thing over and over again with a lot of load, volume and intensity, with compensation patterns, um, so poor movement mechanics with, um, a lot of volume.
• 19:32
  Speaker 1: Yeah, that's a great way to put undue stress on the same thing over and over again.
• 19:35
  Speaker 1: And it's like I I try to get away from telling people overuse stuff, especially athletes, because it gets in their head yeah, and it's not, it's no bueno, right, because, as an example, imagine like a cross country athlete in high school or a college track athlete and they have like a knee tendonitis or Achilles or hamstring strain or something like that, and it's like, oh, it's just overuse, take a break.
• 19:56
  Speaker 1: It's like all right.
• 19:57
  Speaker 1: Well, let me ask you this Do you have any teammates and they're doing the same volume you're doing, but they don't have hamstring tendonitis or knee tendonitis?
• 20:05
  Speaker 1: Are they doing this?
• 20:06
  Speaker 1: Are you doing a significant amount of volume more than they are, cause you're doing the same?
• 20:10
  Speaker 1: So then why is it that you have this issue and they don't?
• 20:12
  Speaker 1: If it was an overuse injury, then every athlete would have, after three months, the tendonitis come up.
• 20:18
  Speaker 1: It's like, oh, here we go, it's the three month tendonitis.
• 20:20
  Speaker 1: Everybody gets it.
• 20:21
  Speaker 1: It's like you're doing something different.
• 20:22
  Speaker 1: Yeah, so, with that being said, then there's a solution.
• 20:26
  Speaker 2: Yeah.
• 20:26
  Speaker 1: And we just had to figure out what that is and like investigate a little bit, but anyway it helped.
• 20:29
  Speaker 1: And so, with that being said, the next step depending on their personality and like where they're at, there's two types of athletes.
• 20:34
  Speaker 1: There's the athletes that are like, yeah, fine, everyone would care and yeah.
• 20:38
  Speaker 1: And then the second athlete that's like I'll do whatever and I'll, I'll tend to exit.
• 20:43
  Speaker 1: Does that mean I'll get fat better, faster?
• 20:45
  Speaker 1: So I'm like do these little exercises, do these little movement things and mobility stuff, you know, and we'll do some dry needling maybe, you know, help things, facilitate the healing process, and they're like cool, if I come every day and then do 100 reps of that, will I get better faster?
• 20:58
  Speaker 2: I'm like oh not, maybe not 100, hundred it was like yeah, there's a we had.
• 21:03
  Speaker 1: There's things need to take some time.
• 21:04
  Speaker 1: Yeah, like we can't rush the physiology and healing process.
• 21:07
  Speaker 1: Um, so my talking points with that athlete is a little bit different.
• 21:11
  Speaker 1: I'm like sometimes less is more.
• 21:14
  Speaker 1: We have to back things down a little bit, modify we got to modify some stuff.
• 21:18
  Speaker 1: And then the other athletes that are like they don't do anything and then it's like expect things to get better.
• 21:23
  Speaker 1: I'm like you hit the light of fire in their butt a little bit more and like convey like you got to do your stuff.
• 21:27
  Speaker 1: You do your homework.
• 21:28
  Speaker 1: Like, do you want to flounder around and like not be good for your whole life?
• 21:31
  Speaker 1: You only have a four year career in college.
• 21:33
  Speaker 1: It's a short window.
• 21:34
  Speaker 1: Yep, do you like?
• 21:36
  Speaker 1: And trundling along and like at 70% of your capacity?
• 21:41
  Speaker 1: Usually no, okay, then we got to hit this thing.
• 21:44
  Speaker 1: You know yeah.
• 21:44
  Speaker 1: But if I tell that to the other person, oh my gosh, it's gonna be like a gasoline in the fire.
• 21:48
  Speaker 1: They're going to come up with other issues.
• 21:49
  Speaker 1: It's like yo back it down.
• 21:51
  Speaker 1: You know yeah.
• 21:51
  Speaker 1: Sometimes, even LeBron like pro, sometimes they have to modify and lessen the the volume and intensity to To allow things to settle down, you know.
• 21:59
  Speaker 1: So it just depends on their personality and like where they're at, you know 100%, but and that just takes a little bit of reading with their personality- you know, yeah, which comes with experience.
• 22:11
  Speaker 2: Work with enough athletes, you start to figure it out.
• 22:13
  Speaker 1: Yeah, exactly, Do you have any of those clients?
• 22:15
  Speaker 1: Oh yeah, where they're like okay, cool.
• 22:17
  Speaker 1: So if I like, do this diet thing.
• 22:19
  Speaker 1: If I restrict more, will I lose weight faster.
• 22:23
  Speaker 1: Or if I do like two workouts a day instead of one a day, will I get better results.
• 22:30
  Speaker 2: Yeah, I mean, I think in our those are probably the two most popular ones right there, that you?
• 22:37
  Speaker 1: just made the responses.
• 22:38
  Speaker 2: Yeah, I mean I think, any kind of any sort of nutritional talk with a lot of clients and I'm not talking, I'm not speaking to mine right now, I'll kind of get into them in a second.
• 22:46
  Speaker 2: But like with most clients, there, it's, it's you know how much is overdoing it.
• 22:53
  Speaker 2: But instead of asking that question, they're really like okay, I'm just going to, like you said, I'm going to 10 exit, I need to be.
• 22:59
  Speaker 2: How realistic is it that I lose five pounds in two weeks?
• 23:04
  Speaker 2: What's more realistic that I, that you do it in four weeks?
• 23:07
  Speaker 2: And instead of saying, oh, okay, I'll do it in four weeks, it's like no, okay, I'll double my restriction of calories and that should do it.
• 23:15
  Speaker 2: And then they don't realize the consequences of that.
• 23:17
  Speaker 2: But no, we, we, definitely.
• 23:19
  Speaker 2: I think any personal trainer would say that they definitely have clients like that, and I think you and I have talked about so much before, like how important education and awareness is.
• 23:30
  Speaker 2: I think that's just a lack of like understanding that you can push things too far.
• 23:34
  Speaker 2: I think sometimes we get so caught up in like, okay, the bad things if you do them in excess are really really bad.
• 23:42
  Speaker 2: The bad things if you do them in excess are really really bad.
• 23:44
  Speaker 2: But people don't realize that when you start doing better things, there's another end to that spectrum and you can push that back into the realm of doing things too much and doing them in a bad way.
• 23:54
  Speaker 2: So, hey, I eat too many calories.
• 23:56
  Speaker 2: Just for an example, I eat too many calories.
• 23:58
  Speaker 2: Okay, well, let's back that number down.
• 24:00
  Speaker 2: Oh, I'm in a great spot, I feel fantastic.
• 24:02
  Speaker 2: But what if I just push this a little further and lean out a little bit more?
• 24:05
  Speaker 2: And now all of a sudden, you're restricting so much that you're overtraining, you're not sleeping, you're not recovering and you're you know so.
• 24:17
  Speaker 2: Too much of anything can be a bad thing.
• 24:19
  Speaker 2: And notice I said can be a bad thing.
• 24:21
  Speaker 2: So I'm not, I'm not playing that to everything, but you know it's.
• 24:24
  Speaker 2: We definitely get clients that come in and want to take it to the next level because they want to usually get things done faster.
• 24:32
  Speaker 2: And I'm going to sound like a broken record from every fitness.
• 24:37
  Speaker 2: You know professional, that gets on a podcast ever.
• 24:40
  Speaker 2: But, like you have to, you have to fall in love with the journey in these things and I've said that on here before, but it's the truth.
• 24:47
  Speaker 2: You have to fall in love with the process that and understand that these things are not quick changes that should just occur and then end eight weeks later, establish things that can become lifestyle changes and habitual, and I guarantee, not only will it become easier, you'll want them as a part of your life and you'll see an incredible, incredible return on investment which you only get one life.
• 25:15
  Speaker 2: So it's like you might as well take the chance, right.
• 25:18
  Speaker 1: Like, what's, what's the worst case scenario?
• 25:20
  Speaker 1: Oh God, I added 10 years to my life.
• 25:22
  Speaker 1: Yeah, like, oh my gosh, what was I thinking?
• 25:23
  Speaker 1: I thought about that recently there's some, uh, a podcast.
• 25:27
  Speaker 1: I like a lot, you know, fitness, entrepreneurship, leadership, like motivational stuff, whatever.
• 25:32
  Speaker 1: Um, and it was, uh, this guy was talking about Charlie Munger and, uh, warren Buffett and Charlie Munger, like his partner, he recently passed away, I guess a couple months ago, seven months ago.
• 25:42
  Speaker 1: He was just like avoid the three L's, ladies liquor and then over leverage, as in.
• 25:51
  Speaker 1: Like when somebody gets they're getting successful, right or they're doing well, yeah, right, nobody ever was like you know, what really kicked off my career is when I added drugs and alcohol excessively.
• 26:03
  Speaker 1: Like, why didn't I add more drugs and alcohol in my life 10 years prior?
• 26:07
  Speaker 1: Like, how much better would I be now?
• 26:09
  Speaker 1: You know what I mean.
• 26:10
  Speaker 1: So, anyway, and they were like, I was like that makes total sense.
• 26:13
  Speaker 1: Let me write a list.
• 26:14
  Speaker 1: Let me write a list of like you know, what my life really kicked on and turned around is when I added these things.
• 26:22
  Speaker 1: So the converse, the opposite right Tons of alcohol, drugs, eating excessively junk food, watching an enormous amount of television, scrolling on social media a lot Like man.
• 26:36
  Speaker 1: Why didn't I do that more?
• 26:37
  Speaker 1: You know, complaining all the time and just griping about stuff in my life Like that really allowed me to to really ascend and accelerate?
• 26:46
  Speaker 1: It's like, all right, clearly not.
• 26:47
  Speaker 1: Let's do the opposite.
• 26:49
  Speaker 1: You know, um, really, I started in in less social media, less television, consuming self-development resources, like I'm a, I'm a fan of that.
• 26:59
  Speaker 1: It sounds corny, I don't even careny, I don't care, it's cool.
• 27:03
  Speaker 1: Um, I like it's cool man, I like that.
• 27:05
  Speaker 1: It's awesome.
• 27:07
  Speaker 1: Um, uh, not drinking, which I haven't kicked that yet.
• 27:11
  Speaker 1: Like I enjoy a nice friday night.
• 27:13
  Speaker 1: Yeah, now and then moderation, exactly, moderate, the 80 20 rule.
• 27:16
  Speaker 1: Yep, like what do I really want?
• 27:18
  Speaker 1: You know, the 80 20 rule, moderation, enjoy life a little bit, because I do enjoy that, versus like severe restriction.
• 27:24
  Speaker 1: Yes, right now in my life, that's where my head's at in the current walk of life.
• 27:28
  Speaker 1: Um, but, yeah, all that stuff and I'm like, let me, why don't I just what's really preventing me from doing that?
• 27:34
  Speaker 1: You know, snacking at night, why don't I just like snack on some almonds?
• 27:37
  Speaker 1: You know, like just immediately change, but just hard.
• 27:40
  Speaker 1: You know like just immediately change, yeah, but just hard, you know, to consistently do that.
• 27:48
  Speaker 2: Yeah, it's, it's.
• 27:49
  Speaker 2: It's looking at decisions instead of the immediate response.
• 27:50
  Speaker 2: It's looking at a decision that you're about to make and thinking about what, what's that return on investment?
• 27:53
  Speaker 2: So don't think about what that, what that thing is going to do for you now, but think about what it's going to do for you 12 hours, three days, five weeks from now.
• 28:02
  Speaker 2: Yeah, so I mean, and when?
• 28:04
  Speaker 2: And listen, that's a very mature mindset.
• 28:07
  Speaker 2: Anybody that is at that point in their life will admit it that they didn't start there and how they got there was making a lot of mistakes.
• 28:14
  Speaker 2: But I think that's the shift that naturally has to happen when you start heading towards a more healthy lifestyle is like making that decision of like boy, that ice cream sounds incredible right now.
• 28:24
  Speaker 2: You've had enough experience of having that ice cream, being happy and then the next morning having a not so fun morning, versus grabbing that handful of almonds and then waking up the next morning and being like, literally being able to look back and be like I'm so glad I made that decision.
• 28:39
  Speaker 2: And then, when you start adding that up over the long term, that's the return on investment that I'm talking about and some things, like I said, some things are you get a 12 hour turnaround, some things it's a five year turnaround.
• 28:51
  Speaker 2: Yeah, you know, I just to, without getting on a tangent here.
• 28:55
  Speaker 2: For the third time now I've went to my doctor and gotten my blood panel done and every time I do it I have the realization that it's like I got to start doing this every year.
• 29:06
  Speaker 2: It can't be like every two years, it can't be some.
• 29:09
  Speaker 2: Sometimes I even have to do it two times or three times a year, because it shows you the impact of the decisions you're making.
• 29:19
  Speaker 2: And I'm not telling anybody to like dive in on every single decision they're making, but it helps you realize that, like, if you kind of stay on a certain path for long enough, especially when it comes to blood work, that stuff takes time to see the changes.
• 29:31
  Speaker 2: You can look at how impactful it is and and you know I think it's that's a really big thing, that's a big maturity step that people make as they get older.
• 29:44
  Speaker 2: But if you can listen to a podcast like this and make that decision earlier, it's like so beneficial, oh my gosh I would throw um same thing with that list of, like you know, my life really kicked, like, turned around.
• 29:55
  Speaker 1: Like was is quality sleep?
• 29:57
  Speaker 1: Oh my god, I think two things I'm gonna say the heat, like, the regret of staying up too late in the next morning, you know, especially with kids.
• 30:05
  Speaker 1: Oh yeah, I'm like, why did I do that?
• 30:08
  Speaker 1: You know, and there's some shame involved Like I'm so weak, you know, like why didn't I just go to bed when I, when I said I was supposed to Um, yeah, that's a huge one.
• 30:17
  Speaker 2: I'm right there with you on the quality sleep and I've got a watch that loves to just degrade me whenever I don't get enough sleep.
• 30:24
  Speaker 2: Hey, you didn't get enough sleep last night.
• 30:27
  Speaker 2: You may literally will tell this, tell me this.
• 30:29
  Speaker 2: You may feel tired today, you may have trouble focusing and immediately I'm like I'm so done for the day already.
• 30:35
  Speaker 1: It's like why are you always right?
• 30:36
  Speaker 1: Smart watch, that's great.
• 30:39
  Speaker 1: Hey, I wanted to bring it up like you might have not got enough sleep.
• 30:45
  Speaker 1: Let's circle back and focus on the next time.
• 30:46
  Speaker 1: I didn't know that when I went to bed at two in the morning.
• 30:47
  Speaker 1: Yeah, exactly, um.
• 30:48
  Speaker 1: The other thing I would say was like the, because I was snacking at night before bed.
• 30:53
  Speaker 1: You know, definitely it's a struggle for a lot of people, including myself, of like I want ice cream or I want, um, these chips, or like whatever you know some snacks, and like I'm going to grab this handful of spinach and almonds instead and I'm mad.
• 31:07
  Speaker 1: Yeah, be mad.
• 31:08
  Speaker 1: Okay, just do it mad.
• 31:09
  Speaker 1: Yeah, it's okay to feel that way.
• 31:12
  Speaker 1: There's another thing I was bringing up that was presented to me.
• 31:14
  Speaker 1: I was like dude, that makes total sense, just validating the way people feel, like your emotions or whatever.
• 31:18
  Speaker 1: As in, like, if I'm feeling impatient, that's okay, but how you act on it is really ultimately what the equation ends up to, where it's like, even though you can feel that way, but if you're consistently not acting on it, then you're good, right, that would be somebody that's like actually very patient versus impatient.
• 31:39
  Speaker 1: It's like well, I feel so impatient all the time.
• 31:40
  Speaker 1: Well, that's okay, but if you're not acting on it, then you're actually patient.
• 31:43
  Speaker 1: Yeah, just be, feel you can feel that way, then you're good.
• 31:46
  Speaker 1: You know, like courage, right, it's like the um, if somebody is scared and they're doing something, it's courage.
• 31:53
  Speaker 1: Isn't the pre, the absence of fear, it's the presence of fear and still acting on it.
• 31:57
  Speaker 1: Yeah, like making act, taking action despite the presence of fear.
• 32:01
  Speaker 1: Yes, so that means you're a fearful or frightened individual and actually you act on it.
• 32:05
  Speaker 1: You're actually courageous, right.
• 32:06
  Speaker 1: Yeah, I was like that makes total sense, you know.
• 32:09
  Speaker 1: I just I was like man, I didn't, you didn't think about like that, you know.
• 32:12
  Speaker 2: Well, let's bring back let's bring back, um, let's bring back like a lack of instant satisfaction in this world.
• 32:21
  Speaker 2: Like a lack of instant satisfaction in this world.
• 32:24
  Speaker 2: Yeah, I think the I think where this, a lot of this, comes from.
• 32:26
  Speaker 2: Kind of what you're saying is like being impatient and being able to instantly give myself something that treats that impatience.
• 32:32
  Speaker 2: It doesn't really treat it, but it the reality is it's almost like a dopamine hit, like we can, we're on board.
• 32:43
  Speaker 2: Well, you know, 25 years ago, if you were bored, you would either have to go find somebody to talk to or pick up a newspaper or go come up with a different activity, or you would just have to accept that you were bored, yeah, and, by the way, 25 years ago, 1999, just did the math.
• 32:59
  Speaker 1: In my head that doesn't seem like that long ago.
• 33:01
  Speaker 1: I'm sure it said more 30 years ago.
• 33:03
  Speaker 2: Imagine I should have said more.
• 33:05
  Speaker 2: We still had a lot of good stuff in 1999, right?
• 33:08
  Speaker 1: Is that?
• 33:08
  Speaker 1: No way, wait, am I?
• 33:09
  Speaker 1: No, you're right, that's 25 years ago, yeah.
• 33:10
  Speaker 2: Terrifying.
• 33:11
  Speaker 2: Yeah, man, that's so scary.
• 33:13
  Speaker 2: Um way back, way back.
• 33:16
  Speaker 2: Um, that's crazy, but now you can pull out your cell phone.
• 33:20
  Speaker 2: Yeah, Like, oh, I really want to talk with my girlfriend.
• 33:25
  Speaker 2: I'm impatient about the need to do that.
• 33:27
  Speaker 2: Let me just text her Versus like you know, I'm going to go 40 years now.
• 33:31
  Speaker 2: 40 years ago you would have to get to is like I think the reality of some of those situations of like the impatience coming up, or like the boredom coming up, or, as the example you were using to get there was like wanting that ice cream right now but instead grabbing the almonds and being upset about that, it's like you're saying accept it.
• 34:00
  Speaker 2: I'm saying being upset about that.
• 34:02
  Speaker 2: It's like you're saying accept it.
• 34:04
  Speaker 2: I'm saying I'm saying normalize that.
• 34:09
  Speaker 2: Normalize not being satisfied.
• 34:10
  Speaker 2: 24 seven because unfortunately we're, we're being satisfied 24 seven has gotten us as a society is pretty much intolerable.
• 34:16
  Speaker 2: We can't.
• 34:17
  Speaker 2: I don't mean that that people are intolerable.
• 34:19
  Speaker 2: I mean that we can't tolerate challenges and hard things, which, if you can't tolerate hard things, you're going to have a hard time getting where you want to go, excelling, being more successful than the person previous to you.
• 34:36
  Speaker 2: Like, we're in such an awesome world of like I can hack things.
• 34:40
  Speaker 2: Now Someone did it so well that they're going to write a book on how they did it.
• 34:44
  Speaker 2: So I can just read that book, versus like figuring it out on my own and going through that struggle.
• 34:48
  Speaker 2: It's amazing.
• 34:50
  Speaker 2: But in the same right, there's something to be said for taking on the struggle, taking on the failure, growing from it and then, instead of following that person's footsteps or their path, like now, you've created a new version of it.
• 35:03
  Speaker 2: Right, and I love mentorship and I love that aspect of things, but I think we could use more of this like unique.
• 35:12
  Speaker 2: I'm going to, instead of taking the easy route or taking the route that someone's already gone through, I'm going to get outside of my comfort zone and push into some struggle through.
• 35:24
  Speaker 2: I'm gonna get outside of my comfort zone and push into some struggle and like accept that, yeah, I don't.
• 35:27
  Speaker 2: I'm really pissed off that I'm eating these almonds versus that rocky road ice cream.
• 35:29
  Speaker 1: Yeah, totally 100.
• 35:30
  Speaker 1: I would say, man, I really got into mint, mint chocolate chip recently.
• 35:34
  Speaker 1: Oh dude, that's my favorite.
• 35:36
  Speaker 2: That's my favorite, is it really?
• 35:37
  Speaker 2: Yeah, I get a lot of hate for that.
• 35:39
  Speaker 1: That's the only reason why is because, like daughter, she's four.
• 35:43
  Speaker 1: Right, she was like I want the green one, I want the green ice cream and I'm like, all right, I'll have a couple of whites.
• 35:49
  Speaker 1: All right, I'll have a bowl.
• 35:50
  Speaker 1: Okay, I'll join you guys.
• 35:51
  Speaker 1: It's great.
• 35:53
  Speaker 1: Something I heard that I like a lot too with that is it's becoming a different person, right, like embracing the suck, and suffering is like unnecessary.
• 36:06
  Speaker 1: Imagine if there was never any suffering.
• 36:08
  Speaker 1: A person would never be able to appreciate anything.
• 36:11
  Speaker 1: You know what I mean.
• 36:11
  Speaker 1: So it's necessary and it's actually a good thing.
• 36:16
  Speaker 1: Of course, like there's a lot of.
• 36:19
  Speaker 1: It can be terrible situations, of course, where even Stoics would say that nothing's bad or good.
• 36:25
  Speaker 1: It's another realm, like another thought process.
• 36:27
  Speaker 1: Yeah, stoicism, it's also just an interesting school of thought.
• 36:31
  Speaker 1: Yeah, nothing is good or bad, they're just events.
• 36:34
  Speaker 1: Yeah, things are and they happen, and then we assign whether or not it's a good thing or a bad thing with our emotions and our judgment call.
• 36:41
  Speaker 1: Yeah, that's like yeah, um, which is very.
• 36:44
  Speaker 1: I'm like.
• 36:44
  Speaker 1: I like that because it adds a little bit more control in your life, in my life.
• 36:47
  Speaker 1: I'm like I can perceive this a different way if I choose to.
• 36:49
  Speaker 1: Yeah, I feel bad.
• 36:51
  Speaker 1: That's okay to feel that way, but I can, um, what am I gonna do next?
• 36:55
  Speaker 1: You know, or wallow, I could, yeah, or I could do something else, you know, yeah, um, and that story of like the on that note, like the little boy in the old man in the village of this dad got this little boy a horse and the whole village was like amazing, this little kid got a horse, he's gonna learn how to ride.
• 37:15
  Speaker 1: Like what an advantage this kid has.
• 37:16
  Speaker 1: And the old man observing was like we'll see, kid's riding the horse falls and breaks his leg.
• 37:22
  Speaker 1: Everyone's in the village is like oh my gosh, this is so terrible, I'm so sorry he broke his leg.
• 37:27
  Speaker 1: Now he's out for a while.
• 37:28
  Speaker 1: Like is he going to get healed?
• 37:29
  Speaker 1: Dad's really upset.
• 37:31
  Speaker 1: Old man's like we'll see, right, war happens.
• 37:37
  Speaker 1: The military comes and recruits all the young kids and boys to be in the military.
• 37:41
  Speaker 1: He has a broken leg, he can't go.
• 37:43
  Speaker 1: The villager's like, wow, so lucky.
• 37:45
  Speaker 1: Can't believe he gets to stay.
• 37:46
  Speaker 1: Oh my gosh, it's amazing.
• 37:47
  Speaker 1: Old man's, like we'll see.
• 37:50
  Speaker 1: Everyone returns from the war.
• 37:51
  Speaker 1: All the kids that returned are heroes.
• 37:53
  Speaker 1: They're looked upon at high status in society.
• 37:56
  Speaker 1: He didn't go, so he wasn't a hero.
• 37:58
  Speaker 1: Oh go, so he wasn't a hero.
• 38:04
  Speaker 1: How, oh my gosh, I'm so sorry that happened.
• 38:05
  Speaker 1: I can't believe you didn't get.
• 38:06
  Speaker 1: You know, you didn't get a chance to go cause your leg was broken.
• 38:07
  Speaker 1: That's a bummer and you can't be a hero now.
• 38:08
  Speaker 1: That's like a bummer.
• 38:08
  Speaker 1: Old man's, like we'll see, right, so, and that continues on forever until it ends up at the end.
• 38:12
  Speaker 1: I like that, that's cool.
• 38:13
  Speaker 1: So, just like it, we'll see.
• 38:17
  Speaker 1: You know it to be.
• 38:18
  Speaker 1: You're going to assign that, but anyway, I've, I've really liked that because it adds a little bit more control and purposefulness, so I can.
• 38:24
  Speaker 1: I can do whatever I can perceive things the way that I want to and I can use it on purpose.
• 38:28
  Speaker 1: And then for the folks out there who have kids um, you're not there yet, right, you will be.
• 38:33
  Speaker 1: I'm maybe not yet, not yet, but hopefully soon.
• 38:36
  Speaker 1: With what you're saying of like lifestyle choices and being a better version, it's another great way in my head to be like what would I want my kids later to talk about me, right, like, oh, yeah, well, he gave up because it was hard.
• 38:50
  Speaker 1: Yeah, you know.
• 38:52
  Speaker 1: Hey, I'm so sorry kids.
• 38:53
  Speaker 1: You know, I I gave up on this thing, um, with my practice, or like with, um, my fitness game and my nutrition game, my relationship with my wife, because it was hard so I gave up.
• 39:06
  Speaker 1: I just wanted to throw in the towel.
• 39:08
  Speaker 1: No chance, I'm going to let that happen.
• 39:11
  Speaker 1: You know what I mean Versus that.
• 39:13
  Speaker 1: And then they're observing too.
• 39:15
  Speaker 1: So anyway, just an easier way, like what do you want your kids to do if they just mimic their parents all the time?
• 39:20
  Speaker 1: It's like I would want them to be great patience, discipline, choosing things that are beneficial over the long run, longer, more consistently.
• 39:29
  Speaker 1: I'm like, okay, then I'm gonna do that.
• 39:31
  Speaker 1: You know, I gotta, I gotta do that for them.
• 39:33
  Speaker 1: It just makes it easier.
• 39:34
  Speaker 2: You know, no, I love that.
• 39:36
  Speaker 2: I think.
• 39:36
  Speaker 2: I think you know we've talked about making the hard choices a lot.
• 39:40
  Speaker 2: We've talked about, like, I've talked about that with the cold plunging and different things.
• 39:44
  Speaker 2: I've talked about that with working out the cold plunge, yeah, which I still absolutely love and I will endorse until the day I die.
• 39:51
  Speaker 2: But, um, hopefully I'll be like 85 still ripping five minutes at 40 degrees, but, uh, be like 85 still ripping five minutes at 40 degrees, but uh, um, it's brutal, it never gets easier.
• 40:02
  Speaker 2: Um, but I think, like I I just want to piggyback off that and I'm not going to go too far into it but like I could not agree more on this idea that, like, without suffering you can't have appreciation or happiness.
• 40:12
  Speaker 2: And I think, like, unfortunately, with the perception that we get on social media and through any media today TV movies, whatever it is it's that like people can be happy all the time and I think what gets overshadowed is like what that person may have gone through and most likely went through to have the level of appreciation that they have now, or the appearance of happiness when really they're not Exactly, reappearance of happiness when really they're not exactly.
• 40:40
  Speaker 2: And and like, if you're somebody who who seeks to just like fulfill this idea and I, I know, for a short moment I was not that many not that long ago where I was like I'm just gonna start being happy all the time.
• 40:48
  Speaker 2: It's just not a reality that exists.
• 40:52
  Speaker 2: And when you, the sooner you can accept that and the sooner you can have that appreciation of like, for every action there's a reaction and and that means that when you have those sufferable moments, those those horrible things that happen to you or happen to your friends or your family, it's like if you just trust that, if you keep going, there's going to be this gigantic rebound effect like that's, that's the beauty of life and and that exists in all forms of life.
• 41:21
  Speaker 2: It exists in the gym too.
• 41:22
  Speaker 2: We look at people and we idolize people that have these like amazing bodies or are incredibly fit, they can lift so much weight, and it's like you see one instance of them doing a 600 pound deadlift and you're like I'll net, like how could they ever have gotten there?
• 41:37
  Speaker 2: That's incredible, and you just completely gloss over the fact that, like that person is so happy and they've accomplished so much in that moment.
• 41:44
  Speaker 2: But how many times have they failed that lift.
• 41:45
  Speaker 2: How many years have they worked towards that?
• 41:48
  Speaker 2: How many previous PRS did they break?
• 41:51
  Speaker 2: How many, how many previous injuries did they have to battle through?
• 41:55
  Speaker 2: And it's like yeah.
• 41:56
  Speaker 1: How many workouts did they suffer through when they didn't want to?
• 41:58
  Speaker 1: Oh my gosh.
• 41:59
  Speaker 1: So like I don't feel like working out right now, but I'm still going to do it, yeah.
• 42:04
  Speaker 2: So I think, like just to piggyback off what you said, I think that's a super important thing that people can think about and keep in the in the forefront of their mind when they're going through tough things is like, okay, you know if, if the law of life kind of plays out here, there's going to be a rebound?
• 42:19
  Speaker 2: I just got to keep my head down, keep doing what I'm doing and things will bounce back.
• 42:23
  Speaker 2: Yeah, totally.
• 42:24
  Speaker 1: I love that You're familiar with Dr Andrew Huberman, right?
• 42:29
  Speaker 1: Huberman Lab podcast.
• 42:31
  Speaker 1: Oh, yeah, he's cool, the great, cool, great stuff, man, like it's so cool.
• 42:35
  Speaker 1: There was an interesting one.
• 42:36
  Speaker 1: There's talking about a snippet that I had found or saw was.
• 42:39
  Speaker 1: I think I'm getting this right, huberman, if you're listening, correct me if I'm wrong, reach out, let's tell you how you on the podcast.
• 42:46
  Speaker 1: Yeah, come on, connect that.
• 42:48
  Speaker 1: Let's get in here.
• 42:50
  Speaker 1: West Palm Beach, florida, man, just fly in.
• 42:52
  Speaker 1: It's a destination spot.
• 42:54
  Speaker 1: But here's about the.
• 42:56
  Speaker 1: There's an area in the brain I believe it's the anterior mid cingulate cortex, okay, that's like a small area of the brain that's considered like the willpower center, okay which is I don't want to do that, but I'm gonna do it anyway.
• 43:09
  Speaker 1: Or I really want ice cream, but I'm not going to.
• 43:12
  Speaker 1: So doing things that you don't want to, but doing it in many ways there's a benefit.
• 43:15
  Speaker 1: And then resisting things that you want to do, that you know it's probably not great, right?
• 43:19
  Speaker 1: Consistently, over time, that region of the brain grows in size and it proliferates and grows in size, which makes it then easier to do it again because it's growing.
• 43:29
  Speaker 1: Oh, that's awesome.
• 43:30
  Speaker 1: Whereas the opposite of that, conversely, consistently not doing that where it's like, it's uncomfortable, I don't want to or I'm just going to give in like whatever.
• 43:46
  Speaker 1: Um, that area uh, atrophies and gets smaller.
• 43:47
  Speaker 1: Um, and the brain is like super plastic, as in.
• 43:48
  Speaker 1: Like, pathways are built in in um, achieved constantly, which is cool and it can reinforce so we can find new pathways to do things.
• 43:54
  Speaker 1: Imagine like a stroke patient that has, like a loss of function.
• 43:58
  Speaker 1: The brain can create a new pathway around that necrotic dead area to still create action, which is really cool.
• 44:05
  Speaker 1: So it's plasticity, amazing, all right.
• 44:06
  Speaker 1: So, with that being said, we can purposely train things and build pathways the way that we want to, just with consistency over time, and pathways and ruts are developed and it makes it easier to streamline into that same direction and decision pattern over and over again.
• 44:22
  Speaker 1: So, considering that, I'm like I need to build my anterior mid-signal cortex a little more, you know, consistently it makes it easier that pathway is developed and that rut is reinforced over and over again and that becomes easier and easier to do over time.
• 44:39
  Speaker 1: Yeah, and then the opposite it's easier and easier to fall into not wanting to do that.
• 44:43
  Speaker 2: Yeah, I think that makes it super interesting.
• 44:45
  Speaker 2: Well, it is really interesting and I think I'm sure in the rest of that podcast he related that to how people get themselves into such big holes in life.
• 44:56
  Speaker 2: Um, and I'm not even going to go down like the disastrous stuff, but I think when people, when people see someone who's maybe really struggling with obesity, they we hear this question a lot In certain circles you hear like I don't know how, like how do you even get that big?
• 45:10
  Speaker 2: Or how did you even get to that point, and it's a horrific question to ask.
• 45:14
  Speaker 2: But the reality is like you have actual physiological and neurological pathways like this that make it very easy to understand.
• 45:23
  Speaker 2: If you give in a certain amount of times, or if you give in for a long enough period of time, it just becomes easier and easier and easier to keep giving in.
• 45:33
  Speaker 2: And if you and like I imagine that in that podcast he also talked about with that atrophy, it makes it even harder to flip that switch.
• 45:43
  Speaker 2: It's not just hey, they're obese, let's put them on Ozempic or semi-glutide or whatever and get them in touch with a nutritionist and then get them a trainer.
• 45:53
  Speaker 2: Good, they'll be great in a year.
• 45:55
  Speaker 2: No, they still have to show up, they still have to rewire their brain and so-.
• 46:02
  Speaker 1: And commit to a nutritional pattern that's different than what they've most likely been doing recently over the last several years.
• 46:08
  Speaker 2: Go even deeper than that they have to commit to a brand new decision-making pattern, and so that goes even deeper into the idea that it's you know?
• 46:18
  Speaker 2: Oh well, it's easy.
• 46:18
  Speaker 2: Do you just pick the salad instead of picking up the French fries?
• 46:21
  Speaker 2: But it's not because, obviously, that neurological pathway is not trained to do that.
• 46:27
  Speaker 2: It's not, it's.
• 46:27
  Speaker 2: It's so easy for them to just give in and said so.
• 46:30
  Speaker 2: That was just one example, but I think that's such a cool thing to be aware of, as you know as humans, that, like we have this pathway that we can train it.
• 46:39
  Speaker 2: It sounds like it's a muscle, um 100.
• 46:42
  Speaker 2: That's.
• 46:42
  Speaker 2: That's what I compared it to.
• 46:43
  Speaker 2: Yeah, it's like a muscle.
• 46:44
  Speaker 2: It's just like a muscle.
• 46:45
  Speaker 1: So people make those hard decisions and you're training given when you're not necessarily in the gym, right, the uh the last thing I was going to say with uh, just like who you want to be compared to, like the people that you look up to or that look up to you.
• 47:02
  Speaker 1: You know, it's not about the six pack abs or like, or the being successful entrepreneurially or career wise or whatever.
• 47:09
  Speaker 1: It's who you become when you get there, if it's on purposefully, and then that then will be like it's a better version of yourself Totally.
• 47:16
  Speaker 1: You're a different person, right, at least that's the experience that I've had personally.
• 47:19
  Speaker 1: I'm a different person than I was five years ago, you know, before I started all this stuff, or even, I imagine, even 10 years ago.
• 47:26
  Speaker 1: But becoming a different person and the person you become when you get there at that successful moment which, by the way, if you've achieved success and some like goals, once you achieve them, you have them, sure, right, once I've done that, I'm like, oh cool, all right, well, what's next?
• 47:44
  Speaker 2: You know it's way less satisfying than you think it's going to be.
• 47:52
  Speaker 1: Yeah, I want to keep that in my head because I'm still going on it, of course, and I have things I want to pursue.
• 47:54
  Speaker 1: But I'm like, what's the journey?
• 47:55
  Speaker 1: Like you said it's, it's harnessing and building the lifestyle habits to become a different person that then my kids will look up to and be proud of and then live a high integrity life and just solid.
• 48:06
  Speaker 1: You know all that stuff.
• 48:08
  Speaker 2: Yeah, Anyway, we're process driven beings, and like reaching a destination is never going to fulfill you the way you think it's going to.
• 48:15
  Speaker 2: You need to.
• 48:17
  Speaker 2: You need to always be willing to open yourself up to the next process and and these are multiple ways of saying the same thing of like fall in love with the journey, not the destination, but it's it's.
• 48:27
  Speaker 2: It's the cold, hard truth.
• 48:28
  Speaker 2: There's no amount of money, there's no, there's no weight, uh, on that scale, there's no pair of jeans that are going to fit, perfect, that you're going to be like.
• 48:37
  Speaker 2: That's it.
• 48:38
  Speaker 2: I'm good, I'm set.
• 48:39
  Speaker 2: I'm sorry, but the human mind is not wired that way.
• 48:46
  Speaker 2: We're process driven beings, and so if you're someone who struggles with motivation, the best place to start and we talked about this last podcast is like goal setting.
• 48:57
  Speaker 2: And don't look at these.
• 48:59
  Speaker 2: I think the biggest mistake people make is they set these massive goals that are going to take a lot of time to get to and a lot of different processes to get to start small and branch out.
• 49:11
  Speaker 2: And when you become someone who's capable of setting goals, you don't have to write them down all the time.
• 49:15
  Speaker 2: You can kind of just kind of set them in motion in your mind you, you find yourself feeling stuck a lot less and because and I'm not saying you're keeping your mind busy, I'm saying that you're you're keeping yourself moving in a direction that's going to get you to where you want to be, and it's a goal that maybe it might not be on that piece of paper right now or in your mind right now, but eventually you'll reach it later in life and you'll be like I'm so glad that I did this, this, this and that which at first were the insight goals, but they're the, they're the reason that you got to where you eventually wanted to be Totally.
• 49:52
  Speaker 1: I'm a huge fan of that of writing stuff down oh yeah, it's, it's like a self-contract, almost A hundred percent.
• 50:03
  Speaker 1: And then you read it and you're like I'm not doing it.
• 50:05
  Speaker 1: You know Exactly, and it's not anybody else but you, um and what I at least I've heard that I've read it's like a 60 to 70% increased likelihood of actually achieving the goal If you write it down.
• 50:12
  Speaker 1: Wow, the next part of that other than that, well, there's other things besides.
• 50:24
  Speaker 1: Just like, I want to weigh 180 pounds, okay, you know.
• 50:26
  Speaker 1: Okay, now I'm six percent chance, better, well, I'm definitely a huge fan and I have my own, uh, an advocate.
• 50:28
  Speaker 1: Work backwards from there.
• 50:28
  Speaker 1: All right, cool.
• 50:29
  Speaker 1: Then what things do you think I would need to do in order to lose 20 pounds or whatever?
• 50:32
  Speaker 1: What would that look like?
• 50:33
  Speaker 1: Probably would need to dial in my nutrition stuff which looks like eating this, this, this and this on Monday through Sunday.
• 50:41
  Speaker 1: Yep, I need to exercise three days a week and then go for a walk on a fourth day and maybe swim or something on an active day on like a fifth day.
• 50:49
  Speaker 1: You know, right, definitely, do that?
• 50:52
  Speaker 1: Probably need to get some good quality sleep.
• 50:54
  Speaker 1: I want to go to bed at 9 o'clock every night.
• 50:55
  Speaker 1: All right, so those are the task lists, and then the win isn't tomorrow being like well, I don't, I didn't lose 20 pounds, mission failed.
• 51:04
  Speaker 1: The win is at the end of the week.
• 51:06
  Speaker 1: Did I just stick to these tasks that I know, if I do that long enough time horizon, I will get to that one, like that 20 pound loss or whatever.
• 51:14
  Speaker 1: Um, that's the ultimate win and I, I'm like that.
• 51:16
  Speaker 1: Then, which is the journey?
• 51:17
  Speaker 1: Yep, and I'm like the process and I'm like that makes total sense, because it's so daunting to be like I need to climb this mountain of 20 pound loss and it's hard and I'm not there yet.
• 51:26
  Speaker 1: Make it smaller and then, and the like, just break down the tasks you know of, like, my goal isn't even to lose two pounds right now.
• 51:33
  Speaker 1: My goal is did I work out three times this week?
• 51:36
  Speaker 1: Did I go to bed at nine?
• 51:37
  Speaker 1: Yes, yes, cool.
• 51:39
  Speaker 1: Did I eat the things I wanted to eat?
• 51:41
  Speaker 1: That I said I wanted to eat?
• 51:42
  Speaker 1: Yes, okay, cool.
• 51:43
  Speaker 1: Then, when mission accomplished?
• 51:44
  Speaker 1: Yep, repeat that times 12 weeks, just keep going with the same tasks.
• 51:50
  Speaker 1: Um, and the naysayers, of course, and the people that are around you, and it's usually the people that are closest to you that are the hardest people to be around.
• 51:57
  Speaker 1: Yeah, because they don't want to see you be successful, because they're a reminder that they weren't, which sucks, um, but not being, you know, just as best as we can.
• 52:07
  Speaker 1: Like the naysayers right, like just not focusing on them, because they're always going to be right until they're not like, yep, guess what?
• 52:15
  Speaker 1: You didn't lose 20 pounds yet look at this guy trying so hard.
• 52:17
  Speaker 1: Right, you're not.
• 52:19
  Speaker 1: They're right Today, they are.
• 52:21
  Speaker 1: But if you're consistent enough over 12 weeks, they're going to be wrong.
• 52:23
  Speaker 1: 12 weeks, yeah, until they're not right.
• 52:25
  Speaker 1: You know what I'm saying?
• 52:25
  Speaker 1: 100%, but anyway, I was like I heard that too.
• 52:31
  Speaker 1: I was like man.
• 52:33
  Speaker 1: I like that.
• 52:33
  Speaker 1: The pessimists.
• 52:33
  Speaker 1: They are right until that.
• 52:34
  Speaker 1: One time they're not.
• 52:35
  Speaker 1: But anyway, I'm a huge fan of writing the goals down.
• 52:38
  Speaker 1: It's been super helpful for me.
• 52:41
  Speaker 2: And it's well said, working backwards.
• 52:43
  Speaker 2: I think that's a really good point.
• 52:44
  Speaker 2: I think that's the best way of saying, like minimize those goals, make it a daily thing that you can kind of run through that wall day after day after day, and it doesn't feel like such a gigantic task anymore.
• 53:00
  Speaker 1: And last thing, cause we got to wrap it up, dan, we always talk, yeah, we always talk, we always get on different tangents but, um, the you mentioned, um, okay, I want to lose weight, right, it's super common thing, yeah, and people like Eat this fashion better, this nutrition habits better, and then I need to definitely dial back the amount that I'm eating.
• 53:20
  Speaker 1: So, calorie restriction it was like a purposeful, it's calculated, yeah.
• 53:24
  Speaker 1: And then people take it to far end and they're like I'm going to restrict away more and there's consequences to calorie restriction.
• 53:29
  Speaker 1: Yeah, what are those consequences?
• 53:32
  Speaker 2: Well, a lot of the consequences we see is malnutrition.
• 53:34
  Speaker 2: That's a big one right there.
• 53:37
  Speaker 2: It's just not getting enough of the nutrients, or not getting any of the nutrients that your body needs to function on a daily basis your vitamins, your minerals, and then, just outside of that, the macronutrients that you need to recover and function on a daily basis.
• 53:49
  Speaker 2: So malnutrition is a big one, and I don't mean that in the sense that you're starving yourself.
• 53:53
  Speaker 2: I mean it in the sense that you're going to feel tired, you're going to feel run down.
• 53:57
  Speaker 2: It's going to affect your sleep, it's going to affect your ability to focus, it's going to you're going to have, you know, brain fog.
• 54:03
  Speaker 2: These are common things that get glossed over because I'm just tired, it's just been a long week, it's like.
• 54:09
  Speaker 2: The reality is you may not be giving yourself enough.
• 54:11
  Speaker 2: Yeah, another big consequence, if you really want to deep dive, it is we start to get into that stuff all kind of leads into like you can have hormonal issues.
• 54:19
  Speaker 2: You can have totally.
• 54:20
  Speaker 2: You can have issues where it goes far deeper and over longer spans of time.
• 54:27
  Speaker 2: If you continue down that route, you can affect your metabolism, you can affect your thyroid, you can affect, uh, hormonal functions.
• 54:34
  Speaker 2: That that can you know.
• 54:36
  Speaker 2: More weight gain, more weight stress, more weight gain, higher cortisol levels, which lead to drops in testosterone, increases in estrogen.
• 54:46
  Speaker 2: You go through.
• 54:46
  Speaker 2: We could sit here and go through all the problems, but it's like the reality is.
• 54:50
  Speaker 2: That's why it's so important to team up with someone, whether it's a nutritionist or a personal trainer, that has experience with nutrition or is licensed in it, to go over those things, because it you can't just keep taking away 500 calories every two weeks and expect to feel good.
• 55:07
  Speaker 2: It's just not going to happen and in a lot of cases, it might even derail the goal that you thought you were reaching right that's what I well.
• 55:14
  Speaker 1: yeah, it's going to derail the goal it makes.
• 55:16
  Speaker 1: I that makes total sense and something with nutritionists I've spoke with.
• 55:21
  Speaker 1: What I've heard from them too is calorie restriction or not enough protein, of course, oh, yeah, and still exercising.
• 55:29
  Speaker 1: The goal is to lose weight.
• 55:31
  Speaker 1: Really, what people say, like you said, they want to drop body fat percentage and they want to increase lean muscle tissue or at least maintain it Right.
• 55:39
  Speaker 1: Maintain it, yeah, where, if they don't have enough protein and they're exercising on top of that or enough calories to support that, their, their body first goes to the muscle tissue yeah, the glycogen stores within their muscle tissue and then it starts eating their muscle tissue yeah, which is going to not improve their muscle gain.
• 55:55
  Speaker 1: Yeah, which won't be effective to help decrease body fat percentage.
• 55:59
  Speaker 1: So it's like, like you said, it's derailing that.
• 56:02
  Speaker 1: It's not, it's actually a detriment.
• 56:03
  Speaker 1: Yeah, it's, it's stifling your progress actually.
• 56:06
  Speaker 2: Yeah, the reality is, as badly as you want to see that number on the scale go down, we don't really care if the number is going down, because if you're losing muscle mass, you're becoming I'm not saying you're becoming less fit, I'm saying you are becoming significantly less healthy.
• 56:20
  Speaker 2: You are pulling away from your life expectancy.
• 56:23
  Speaker 2: There's a very, very strong correlation between life expectancy and muscle mass that you have going into your later years and it all comes down to function.
• 56:33
  Speaker 2: It's a great point.
• 56:33
  Speaker 2: One of the biggest issues that our elderly population has is they become less functional.
• 56:39
  Speaker 2: But on top of that, if you suffer a fall and you break a hip or you break a leg, you would not believe how high I'm not going to give the number because I can't pinpoint it, but it's up like above 50% your chances of passing away in the next, like three years.
• 56:57
  Speaker 2: Your mortality rate goes through the roof when you break a hip at an older age.
• 57:01
  Speaker 2: Well, guess what?
• 57:02
  Speaker 2: If you maintain muscle mass, if you can maintain your ability to function the way you did when you were younger, by training, by holding onto the muscle mass, by doing mobility, by by keeping yourself moving and not getting sedentary Like you're cutting that, it's crazy.
• 57:19
  Speaker 2: If you don't do that stuff, you're just adding to that mortality rate.
• 57:21
  Speaker 2: You're increasing it massively.
• 57:23
  Speaker 2: So I always tell people when they're going through these massive fat loss goals or they're heading for them, and especially people who may be doing it through the use of like semi glutide, like ozempic, because I know it's become so popular you need to be weight training and you 100% have to be hitting a protein goal, because if you are just shedding muscle mass, one, you're probably not going to be happy with the way you look and two, you are taking years off your life.
• 57:52
  Speaker 1: What are your last thing?
• 57:53
  Speaker 1: We've got to get going.
• 57:54
  Speaker 1: Okay, last thing what are your thoughts on Ozempiclutide?
• 57:58
  Speaker 2: I think that it is.
• 57:58
  Speaker 2: I my my opinion on it has changed drastically in the past year.
• 58:03
  Speaker 2: When it first came out and it became very popular, I was very naive.
• 58:07
  Speaker 2: I didn't quite understand um.
• 58:09
  Speaker 2: One, how it was being applied to um, if it was a healthy option, and three, I was upset with the accessibility of people being able to get it that didn't need it.
• 58:20
  Speaker 2: My opinion has since changed with research and exposure to more knowledge of people that are using it for the right reasons.
• 58:32
  Speaker 2: It is, in by all accounts at this point, with what we know, pretty much a miracle drug.
• 58:36
  Speaker 2: If it can take someone who is on the precipice of becoming diabetic or someone who is diabetic and it can help them shed weight or fight back becoming diabetic, you are talking about literally saving lives and adding years onto someone's life.
• 58:52
  Speaker 2: So when used appropriately for the correct populations and prescribed by a doctor, it's a miracle drug.
• 58:59
  Speaker 2: We're saving people's lives.
• 59:00
  Speaker 2: That's my honest opinion on it.
• 59:02
  Speaker 2: When it is being used recreationally for someone who is just trying to shed those last five pounds before their bachelor or bachelorette party like, I, don't think you're fully taking into account the long-term health effects it may have on you and I think you're being irresponsible with a drug that really its purpose is to help those who really can't lose weight or are battling a diabetic diagnosis.
• 59:32
  Speaker 2: So it's yeah, it's an amazing drug when used appropriately.
• 59:37
  Speaker 1: That's my opinion on it Makes sense I've definitely read recently some stuff negative, like detrimental aspects to it with if it being used too much or abused, um metabolic and hormonal, uh, systemic, like dysfunction because of that over longterm, which is no bueno obviously, but um, I agree Like it could be really helpful from what I've read you know, when, when use appropriately, it could be really life changing for people.
• 1:00:02
  Speaker 1: Yep, what's the best way for people like someone wants to come see you guys?
• 1:00:05
  Speaker 1: What do they do?
• 1:00:06
  Speaker 1: Yeah?
• 1:00:07
  Speaker 2: easiest way to find me is I'm pretty much there every day For most of the day is at one fitness, 505 Belvedere Road, and if you can't find me there when this place opens up, I'll probably be at Trap House, which is just a few blocks down the road.
• 1:00:22
  Speaker 2: Outside of that, you can find us at One Fitness on Instagram and you can find me at T Snook on Instagram, and don't be shy if you want to send a message.
• 1:00:32
  Speaker 2: I might not see it right away, but I'm always happy to reply and get connected with people.
• 1:00:36
  Speaker 2: But yeah, those are the easiest way to get in touch with me.
• 1:00:39
  Speaker 1: Cool, nice man, awesome.
• 1:00:40
  Speaker 1: Well, thanks for coming in.
• 1:00:41
  Speaker 1: We'll have to expand more on some of these other things again and we'll be in touch with Trap House.
• 1:00:46
  Speaker 1: I'm excited, absolutely.
• 1:00:47
  Speaker 1: Yeah, it's going to be awesome.
• 1:00:48
  Speaker 1: I appreciate you having me on.
• 1:00:49
  Speaker 2: Yeah, man Totally.