Latest / All Figured Out with Andrea Barr: Figuring Out Work, Life and Parenting / 98. How to feel strong and look good naked after kids with Shayan Vaghayenegar

Transcript

98. How to feel strong and look good naked after kids with Shayan Vaghayenegar · All Figured Out with Andrea Barr: Figuring Out Work, Life and Parenting

0:00
Well, welcome back to the All Figured Out podcast.
0:02
I'm your host Andrea Barr, and let's talk about what happens to
0:07
your body and your expectations when you become a parent.
0:10
Whether you gave birth or not, things change.
0:13
I know I felt this. My husband's felt this and I
0:16
didn't think that it would. I was like, I'm going to be
0:18
exempt from this. But no, it hit me like a ton of
0:21
bricks. Your time, your energy, your
0:23
priorities, all of it shifts and figuring out how to move your
0:26
body in a way that feels really good and sustainable, again,
0:30
that can feel incredibly hard. This episode is an in person
0:34
chat that I filmed, so you can go check it out on YouTube.
0:38
And I filmed it with the owner of the gym that I go to, my
0:43
friend Cheyenne Vanguard. I hope I said that right.
0:46
Oh my goodness. Chevy Coach Cheyenne, he is the
0:50
owner of the gym I go to, Strength Connected, and he
0:53
offers a super unique, very accessible way to get
0:57
personalized fitness without the price tag of traditional
1:01
personal training. I've got some pretty specific
1:04
needs. I've got some back issues.
1:06
I used to wear a back brace. I think I've mentioned that on
1:08
the show before and this approach has really changed my
1:11
life because I have a very unique structure and I need just
1:16
a different type of support. And I'm officially two years
1:19
postpartum and I feel like I'm not back because I'm not the
1:23
same person that I once was. But I think that I, and I know
1:27
that I'm stronger than I've ever been and that feels so friggin
1:31
good. So in this conversation,
1:33
Cheyenne shares his own story of falling in and out of fitness,
1:37
what motivated him to become an entrepreneur and bringing it
1:41
back into his life and how that changed everything, especially
1:44
now that he's a dad of two. In this episode, we talk about
1:47
how to start strength training realistically as a parent.
1:51
Why your 20s fitness habits probably won't work for your
1:55
current life. This was a weird one.
1:57
Huge 1. And it made a lot of sense.
1:59
The mental shift it takes to rebuild confidence and strength
2:02
post kids. What personalized fitness really
2:04
means and why it can be a real game changer and how to find it
2:07
in your own city. How stressed sleep, life, and
2:10
seasons impact your body more than you think.
2:12
And that's a million more questions that I asked him.
2:15
So whether you're brand new to strength training or trying to
2:18
stop wincing every time you pick up your kid, which was totally
2:21
me, this episode is for you. I hope you enjoy.
2:32
When you start making little changes, then you want to keep
2:35
seeing changes. So you just stack each habit
2:37
every time. It's not like, hey, let's go to
2:40
the gym five days a week. And when we have new clients
2:42
come to us, they refer back to how they were in their 20s.
2:45
We're like, OK, well that was your 20s.
2:47
Now you're 42, two kids and you have your own business.
2:51
Brody was getting bigger and bigger and I was like, I'm in
2:53
pain picking him up but felt very overwhelming.
2:56
So what do you tell that person when they come to you and
2:58
they're. Like how do I even get back to?
3:00
This. Hey, we're already rolling
3:08
Cheyenne back in the guard. Nailed it.
3:10
Yes, twice in a row. Thanks for coming on the All
3:14
Figured Out podcast. Thanks for having me, I'm
3:16
excited for. This.
3:17
I'm excited. I was telling people at the gym
3:19
this morning, I'm going to just grill you, just expose you.
3:21
Bring it the corners and nooks and crannies of Cheyenne V.
3:26
Just don't ask me who my favorite client is.
3:29
Ohk, I wasn't going to, but maybe.
3:31
Well, I'll add that. I'll add that to the list.
3:33
OK, Origin story. Little Cheyenne was an athlete.
3:37
You were, I mean, it sounds like you were just super active, but
3:42
you struggled a bit. You struggled a bit with body
3:44
image. You were telling me before.
3:46
So tell me, tell me the story. The sounds like a bit of an
3:48
origin story for your fitness journey.
3:50
Yeah, it wasn't so much as Little Cheyenne's Big Cheyenne
3:53
OHS. But to your point, I'm very
3:57
grateful for my parents for always putting me in sports and
3:59
activities. But you know, around that age of
4:02
13, puberty, trying to keep up with your peers, that kind of
4:07
ignited my journey and fitness and kind of self exploring and
4:12
going to the gym and learning about how to lose weight.
4:15
And I did it on my own and it was great.
4:18
And then? They're talking P90X.
4:20
Like what was the Billy Blakes? Billy Blakes.
4:24
Talking about bodybuilding journals and the rec centre and
4:31
then at the same time was I was wrestling in high school and I
4:34
was playing rugby. Oh my gosh.
4:35
That was my my sports growing. Up.
4:37
OK, so it wasn't like you were new to fitness.
4:39
It wasn't like you were new to moving.
4:41
No, you were. New to moving with a goal or an
4:44
intention? Yeah, exactly.
4:45
Yeah. And then after that I got into
4:49
triathlon, some more long distance stuff.
4:51
And it's funny because I was doing a lot of cardio to lose
4:54
weight and someone looked at me once the Rex and saying what are
4:57
you training for? And I'm like, that's a good
4:59
question. What my training for now, right?
5:01
Because I've already lost that weight.
5:03
So I went to that and then I kind of lost my weight for a
5:07
bit, but it was for the good. I learned some things I I got in
5:12
the restaurant industry, so that was really good.
5:14
I learned about people and service, but I kind of fell off
5:17
the fitness thing and my lifestyle wasn't as healthy.
5:20
You know, it's been of a party industry.
5:23
And then one morning I woke up and I'm like, what am I doing?
5:25
Like this isn't what I want to do.
5:26
I'd feel lost. So I went back to fitness and
5:30
you know, fitness saved me again.
5:31
And I got into personal training, got some education,
5:36
and here we. Are what do you think it is that
5:39
Why do people fall off or get lost?
5:43
Not I think that's like the most human natural normal thing to
5:46
happen where you fall off and then it feels so freaking hard
5:49
to get back on. But what do you think happens?
5:51
Like why does that happen? Life, seasons of life.
5:55
Have you? Have you said that before?
5:58
You know, and I think everything happens for a reason.
6:01
But as long as people understand the value that fitness springs,
6:05
not just physically but mentally and spiritually, it's always
6:09
easy to get back, easy to get back into it.
6:12
Oh, baby steps. Yeah, right.
6:15
Go for a walk every day. Right.
6:18
When you start making little changes, then you want to keep
6:21
seeing changes. So you just stack each habit
6:24
every time. It's not like, hey, let's go to
6:27
the gym five days a week. And when we have new clients
6:28
come to us and say they refer back to how they were in their
6:32
20s, we're like, OK, well, that was your 20s.
6:35
Now you're 42, two kids, and you have your own business.
6:39
That's not realistic to go back to the way you look, the way you
6:43
move when you were in your 20s. Let's trickle things in to set
6:47
you up for success. I feel like I'm jumping ahead
6:50
here, but while we're on this topic, it's like, how like do
6:54
you believe? Like it doesn't sound like you
6:56
believe that you have to have seven days a week insane
6:59
intensity to even like, why did we do that?
7:01
Why were we all going to spinning classes every single
7:04
day? Or like I was doing hot yoga,
7:06
power yoga, spinning like every day.
7:09
It felt like it was like so much, but now I think about it,
7:11
I'm like, did I did it actually need to for the outcomes that I
7:14
wanted and desired? Was that really the necessary
7:18
amount of energy I needed to spend?
7:20
What age 20s? In your 20s, from my experience,
7:26
your body can handle it. You're having fun, you're
7:28
enjoying it. Life stresses maybe aren't as
7:33
high, right? Do you think they.
7:34
Are. Yeah.
7:35
Exactly right. Hungover.
7:36
So stressed about my hangover, right?
7:39
Yeah. So you, your body will allow you
7:43
has that has a space for you to do that.
7:45
Whereas now we're doing a family stress, financial stress,
7:51
business stress. So your stress bucket is full
7:53
and if you add 70s a week of exercise, it's going to spill
7:57
over. And so you cannot do you believe
7:59
that you can achieve the outcomes that you want say
8:01
physically just to you were talking earlier about like
8:04
feeling good naked. Like if you want to feel good
8:07
naked it you don't have to have that level of intensity.
8:11
Like it could be 3 or 4 days a week and that's great.
8:13
It just takes patience. Hmm.
8:15
It's not going to happen in a month.
8:18
Whereas before, in your 20s, yeah, you could easily lose that
8:21
weight in a month and, you know, be beach ready.
8:24
Just like, think about it. For me, I would just think about
8:28
it. And I was like, oh, great.
8:29
I'm like how? I mean, yeah.
8:31
Anyways, age was really on your side.
8:35
But it's doable. That's the biggest thing.
8:37
It's just it takes some patience and and kindness to yourself.
8:43
So if I, if I can jump ahead to my recent story, yes, I find as
8:49
a, as a, as a fitness coach, people have a certain
8:53
expectation of the way you're supposed to look.
8:55
And I opened my business in 2018, new a new business owner,
9:00
newish business owner and two years and we hit COVID and you
9:04
know, I lose 40% of my business. I want to hook for things.
9:09
And so I gained some weight. Now, it wasn't because I just
9:11
gave up and stopped working out and started eating chips, but
9:16
the power of stress kicks in and I'm not like obviously I, I
9:20
wasn't doing everything I was supposed to do nutrition wise,
9:22
so on and so forth. But I was still moving,
9:24
exercising and then at a newborn in 2021, more stress, more
9:30
responsibilities. So I, you know, I did gain some
9:33
weight, but I was, you know, like I said, I didn't give up.
9:37
And my point is that was that point in my life and I was not
9:43
OK with it, But I gave myself that space to kind of move
9:47
forward. And then now what, four years
9:50
later, I'm going to space where, hey, my kids are a bit older,
9:54
the business is doing better, I've put in the work and now I'm
9:58
at a point where I'm back to feeling like myself and looking
10:02
like myself. So it's that's a what, a five
10:06
year three, Yeah. Right.
10:07
Yeah. So it's doable, yeah, but you
10:10
just gotta create that space and patience.
10:12
Yeah. And yeah, the mind, the mind I
10:15
feel like is we know that mind body connection.
10:17
We know that that's like a cliche.
10:18
We know that that's old news, but it's like it's such a real
10:22
thing. Like the fact that that story,
10:24
like you were saying that you didn't actually change that
10:25
much. I can't imagine you were going
10:27
to McDonald's every day and that you were like, I'm going to stop
10:30
doing everything. But it's so incredible that like
10:32
you saw a physical, like a huge physical change, or I don't know
10:36
if it's huge people change, but a physical change based on the
10:39
factors of stress and like sleeping less and like that's
10:41
insane. Yeah, he hit it.
10:43
Sleep is a big one. Yeah, right.
10:44
Yeah. When you're staying up at night
10:46
thinking about, you know, how are you gonna get new members
10:48
when it's COVID and gyms are shut down and, you know, now,
10:51
Yes. Like, we were eating a bit more
10:54
and maybe drinking a bit more often because we were at home
10:57
doing nothing. Right?
10:59
Other part of it. Yeah, exactly right.
11:03
So sorry, Charlie. Yeah.
11:06
Cheyenne's mum who is our gym goer.
11:08
ABBA gym goer crushes. Looking 70 make look strong,
11:12
yeah. There's a couple, there's quite
11:14
a few people at your gym who are the strongest adults I've ever
11:20
seen. I feel like we have a very lucky
11:23
and grateful for what we have going on because you see all
11:26
types of people at our gym. Right.
11:28
Totally. We see working professionals,
11:31
moms, we see 7 year olds, so cool.
11:34
And everyone's just kind of on their path and doing their own
11:36
thing. Yeah, but it's in a community
11:39
setting. Yeah, it's so fun.
11:41
So I'd love a good career origin story, of course, and so you go
11:44
from well, Fast forward through you're working at the keg.
11:47
Yes, that bread. Oh my God, they've.
11:50
Changed the cheese butter, Do you know that?
11:52
No, next time you're there to get that, you ask for the three
11:57
cheese butter. What is this some secret menu
11:59
item? Yeah, no.
12:02
As killer. They just haven't.
12:03
They don't tell you about it. It's just for the staff.
12:06
Really Well, that's the thing, right?
12:07
And that's the keg. You get staffed bread with three
12:12
cheese, butter. That's what you feel you 3 or
12:14
shift. When I worked at a restaurant,
12:16
it was like the staff French fries.
12:17
You could just scoop the French fries and then the poutine.
12:20
It was like the poutine station was right there.
12:22
So I'd always be like Willie. Willie was the name our chef.
12:25
Like, can I have some gravy, please?
12:26
And he just be scooping and I was just adding the cheese.
12:29
Oh, I loved it. I loved working in a restaurant.
12:32
Yeah, it's fact. And you?
12:33
Lost so much you learn. People skills and.
12:36
Yeah, I want my kids to work at a restaurant, maybe not behind
12:38
the bar, like some dive bar, but like restaurant Hondo Server.
12:42
Yes. OK, so there you really got into
12:46
your fitness journey, really took off again, like fitness
12:49
came back into your life, but in a bigger way.
12:50
You were doing personal training.
12:52
And then tell me about how, how and why did you and how did you
12:56
get the courage to open your own business?
12:58
And this is not a business like mine where I opened the doors
13:01
overnight because it's just me and my laptop now microphone,
13:05
but you. There's a significant investment
13:08
and courage that it takes to open up your business.
13:10
How the hell did you do that? So this backtracked to affair
13:15
restaurant thing Then I went to school to get my Human Genetics
13:20
degree. Oh cool.
13:21
And then I worked for somebody else for three years and I
13:25
learned the ins and outs of this of the training business, but I
13:28
also learned a lot of people skills and running a business
13:31
through the restaurant industry. So then I got the confidence to
13:34
go off on my own. So I did that and it drove to
13:38
peoples houses, rented space from different gyms.
13:42
But after about a couple of years of that, I got a little
13:44
tired of the driving around and being in a rush and eating my
13:48
lunch in the car. At the same time, I was doing
13:51
some ongoing education through this platform called OpEx
13:54
Fitness and they have a great coaching platform.
13:58
It's 5 modules. You do a final project.
14:00
It really pushes your boundaries as a coach.
14:02
And every new coach that comes to me, I say you need to do this
14:06
because you don't learn this in traditional schools.
14:09
Anyways, I fell in love with their business model, which is
14:12
the personalized fitness model that you're in now.
14:15
And I learn about their business model.
14:17
And then I opened up door and my doors in 2018.
14:21
I was actually ready to open in 2017.
14:23
But finding space in North Vancouver is very hard, as you
14:28
know, maybe easier now, but definitely back then it was
14:31
hard. And yeah, we've done it and
14:36
it's, you know, I've learned a lot.
14:38
Business wasn't my biggest strong suit.
14:42
I was very pure hearted fitness coach.
14:45
So I'm like, you know, my passion will kind of lead the
14:48
way. And you know, I wanted to teach
14:52
people the basics of fitness. So what I mean by that is I
14:56
don't sell hype. I don't sell.
14:59
Do your hit workouts, 30 minute workout and that's all you need
15:03
to lose weight. I sell the slow path and the
15:08
more sustainable path and that that's what I was relying on
15:11
when I opened the doors. And then gradually over the
15:15
years, I learned that, hey, that's going to get me only so
15:18
far. And so now in the last call, a
15:21
year and a half, I'm doing more research on business, reading
15:24
books about business to kind of grow my business because it I
15:29
can't be stagnant. So what got me to, let's say 70
15:33
members isn't going to get me to the next 70 members.
15:37
So, you know, it's about obviously being motivated, me
15:42
not not motivated, but inspired to grow.
15:44
So that's a big part of it, I think.
15:46
That's an interesting transition you talked about is your, I
15:48
would consider you a creative or akin to a creative where you're
15:52
doing your craft like your craft is fitness.
15:54
This is your bread and butter. This is your life, how you met
15:56
your wife. And, and it's it's that
16:00
transition from going from the passion and what was probably
16:04
first a hobby or necessity when you were younger is now your
16:07
business. But then the transition that we
16:09
don't often talk about is that transition you, when you become
16:11
a business owner, now you're the, you're the CEO, you're the
16:14
business, you are the business. The business is no longer just
16:17
about the training. You're getting the stuff from
16:19
Costco, you're upping like getting, fixing the this, that
16:23
and the other thing, buying all the equipment, managing people.
16:25
That's a huge piece. And how have you managed that
16:29
transition? You said you've been doing a lot
16:30
of studying, but is that out of necessity or is it out of like
16:34
you're actually enjoying it and finding it fun?
16:37
I enjoy most of it. One thing I don't like is
16:41
accounting. OHS you got you don't outsource
16:44
that. You got it.
16:45
Yeah, but even it does require you to like, send things,
16:49
collect the friggin receipts. Come on.
16:52
Come on, CR a figure that out. I feel like Mark Michael
16:54
Argento, my accountant, sometimes get frustrated with
16:57
me, but. They know our type, they know
17:00
our type. They're like.
17:01
I will say this though, the last year I've been more of a
17:04
spreadsheet guy so. But again, it's just about, yes,
17:07
I guess necessity and how far you want to grow it, right?
17:11
Yeah. I could just be stagnant and
17:13
just be OK with the bare minimum and, you know, pay the bills and
17:16
go home. But I actually want to grow the
17:19
business. And I'm I'm excited about
17:21
growth. And I this is something I want
17:24
to do for years to come. So it has to go somewhere.
17:27
And this is my path now, whether or not if I like it or not, it
17:32
is what it is. It's a little uncomfortable if I
17:34
want to be honest, because when I open the doors was what me
17:37
coaching people when it comes to fitness and lifestyle and
17:40
nutrition. Whereas last August, I guess I
17:44
kind of took myself out of that so I can work on the business.
17:47
So I'm doing a little bit less of that and a little bit more
17:50
business oriented stuff. And I hate spending money on a
17:56
toilet paper and paper towel. I'd rather put that money
17:58
towards equipment. And I'm going to be honest.
18:00
Yeah, but that's that's still probably the only two things I
18:03
don't like is the accounting part and buying toilet paper.
18:08
But I can only imagine, I think about and you put out so much
18:11
great content and like, but you always seem very calm.
18:14
How do you stay calm in it all? You have two kids at home.
18:17
Your partner Catherine has a big job.
18:20
She's CEO of an awesome organization.
18:22
And like, and then you're coming and a lot of people depend on
18:27
you. There's a lot of members.
18:29
There's probably a lot of member management, we'll call it.
18:32
You've got stuff like, how are you?
18:34
How do you stay calm? And like, you walk into the gym
18:36
and you're happy and you're like, whoa, when you're doing
18:38
social media, like how, how are you doing it?
18:41
I should have a camera group follow me all day because it's
18:44
not all rainbows and butterflies would be shocking to you, but.
18:50
Are you crying in the car? Sometimes, yeah.
18:54
No longer eating in the car. You're crying.
18:55
Yeah, OK. Yeah, I mean, for the most part,
19:00
I think because I love what I do, that was what drives me.
19:04
But I get frustrated. I get tired when I post things
19:10
with my kids. I should probably post when
19:11
they're losing it on me and like, you know what I mean?
19:15
You got to keep your cool. I mean, it's all rainbows and
19:17
butterflies, but. But I feel like my wife
19:21
Catherine thought Wife my, my common law.
19:24
Yeah, my, my, my, my father-in-law would be like, you
19:27
guys aren't married yet. Ohe yeah, yeah.
19:29
Sorry, sorry, Mr. Cowden. She's a big support.
19:33
She's creates space for me to be able to vent, to be able to
19:37
learn, and vice versa. I do the same for her and
19:40
communication is a big part of that.
19:42
But no, there's a lot of downtimes, there's a lot of
19:45
struggles, there's a lot of losing sleep over things.
19:50
But the toilet? Paper.
19:54
One thing I've learned a lot in the last year is it's not
19:58
forever. And I keep reminding myself, OK,
20:01
things are going bad right now. You do what you you can control
20:05
and focus on that. And that's been a big shift in
20:08
the last year. And then whatever you can't
20:11
control will pass. It is what it is as long as
20:14
you're doing the right things and working towards it.
20:17
Even the simple things like when we first had kids leaving your
20:21
stuff at the door when you walk into.
20:23
Walking to the house, right. Especially at the end of the
20:26
day, it's like, hey, you're done with social media.
20:27
You're not posting anymore. I do start my day off with that.
20:32
And it's maybe not in the best way to say on Saturday morning
20:34
before I make breakfast and my kids are up, I'm posting and
20:37
making sure my reels up and so on and so forth.
20:39
But I make sure at a certain time, at the end of the day,
20:42
like, hey, you got to cut that out.
20:44
You're, you're in dad mode. So that's just a learning curve.
20:47
You know, it's not like right away, you know, this, some
20:49
people might, but for me, it's been a learning curve.
20:52
Yeah. So getting into, I like the this
20:55
transition into thinking about when things are going sideways
20:58
and there's those little small habits.
21:00
You know, there's the book Atomic Habits by is it James
21:02
Clear? Yeah, yeah.
21:04
And and it's always like we're just hearing so much more about
21:06
that. The small habits you've been
21:07
talking about with your model, like your fitness model, it's
21:10
like it's small, really intentional habits overtime.
21:14
It's not an overnight thing. Like what if we get into this
21:17
audience is working parents there?
21:19
They got a lot going on. They're us, right?
21:23
What are some of those all intentional habits that people
21:24
can be putting in place to stay on the right path?
21:27
So you know, she's going to hit the fan, but what are some of
21:30
those things that they can keep in place and really try to just
21:32
focus on those small micro things day-to-day to kind of
21:36
keep the ship going somewhat in the right direction when?
21:39
There's a storm. I think again, going back to
21:42
relying on your partner and communicating with your partner
21:45
to create that space, I think is really important.
21:48
And I think that's where Catherine and I have, I've
21:50
really succeeded relying on each other that, hey, this is my busy
21:54
time, I'm going through this right now.
21:56
So you might have to step in more as a parent and vice versa.
22:00
That's a big one. And then again, going back to
22:04
the word of being kind to yourself, working out definitely
22:09
is a good way of destressing, but also listening to your body
22:14
in a type of workout you need to do.
22:16
So I, I'm fortunate enough because I've learned a lot of my
22:19
body. So I know how to click that and
22:21
how to adjust that, whereas clients make movie are still
22:24
learning that. But hey, if you walk into the
22:26
gym and you have, let's say, a back squat and like heavy debt
22:31
lifts, maybe when you're stressed out, that's not going
22:34
to help your destressing mode, right?
22:37
So be OK with just sitting on a bike for 30 minutes and using
22:41
that as it's time to just reflect and just tone things
22:46
down. And then the next week, you can
22:49
go back to your regular programming.
22:52
Yeah, I think communication and relying on your support system
22:59
around you, if you have that, that's really important.
23:01
That's a good point. Like you have to make the
23:02
conditions set up for it. You can't just say like
23:05
independently, especially if you are in a partnership and you
23:08
have kids and you have a job. Like you have to create the
23:11
conditions so that it can even happen.
23:12
Because if there's not the pockets in the day, you're not
23:15
getting up early enough to even do it, or you don't have the
23:18
yeah, like the structure or the time in your schedule that it's
23:21
not going to happen. About how and why would it
23:23
happen, exactly? So for the parent who's getting
23:27
back into things, he said, like starting with a walk, like, what
23:30
are some other things that they can do to rebuild strength?
23:32
Like I came to you and I was like 2 babies feeling not mushy
23:38
in like a physical sense but just feeling like I was just,
23:40
there was no muscle like I couldn't even carry.
23:43
Brody was getting bigger and bigger and I was like I'm in
23:45
pain picking him up and it but felt very overwhelming.
23:49
So what do you tell that person when they come to you and
23:51
they're like, how do I even get back to this or get on this
23:53
train? Good question.
23:55
So movement is key, but understanding what your current
23:59
abilities are is even more important.
24:03
Humbling. So you can't reflect what you
24:05
were doing in your 20s. It's what are you able to do
24:09
now? Because yes, especially as
24:10
females, you just went through two pregnancies.
24:12
Your body just went through this really amazing change, but also
24:15
really hard change. So you need to listen to that
24:18
and reflect on that and then choose exercises that are
24:22
appropriate for you for now. So that's a big one.
24:26
Be OK with not spending an hour in the gym.
24:30
Let's start with 30 minutes for two to three sessions a week,
24:34
right? And then building to that 60
24:36
minutes. And that's the biggest common
24:38
thing I see with parents is like, I want to come in five
24:41
days a week. That's not going to happen maybe
24:44
for a week or two, but you're going to fall off realistically
24:46
because of life and so on and so forth.
24:48
Yeah. So again, be OK with starting
24:50
slow. And then I would say find a
24:54
coach that's, you know, good at assessing things and watching
24:58
you move and again, picking exercises that are appropriate
25:01
for you. And I think watching your
25:03
progression just proves that, you know, you started with
25:06
really simple movements, maybe 2 sets of things, and then now
25:12
you're definitely lifting a bit more and you're in the gym three
25:15
days a week. Yeah, so.
25:17
It's so true. It felt like such a big gap,
25:20
like in coaching school, coaching school, talking about
25:24
cultural attention of where a person is versus where they want
25:26
to be and like a rubber band. And that tension can feel like
25:30
bigger and harder. I think that's one of the
25:33
biggest points of tension. I mean, of course, I'm only, you
25:35
know, 35, but like to this point in my life, becoming apparent
25:38
has created the most tension of where I once was to where I want
25:41
to be. Not to say that I want to be
25:43
back to where I was, but this version of my this new version
25:45
of myself, it felt really big. But what I loved about your
25:49
approach and just your philosophy, whether it's
25:51
strength connected or just you as a human, is that like just
25:54
break it down. Like like to your point,
25:56
everything was 2 sets. There was hardly any way to the
25:59
start. I was doing these like holds of
26:01
things. I was like, I've, I've been
26:03
super active my whole life. Like I've been in the like, I
26:05
know my way around this. And it was like an ego check
26:07
when I'm like looking at Coach Liz's programming for me.
26:10
And I was like, I can do this like 20 seconds of a plank, like
26:14
please, I'll do whatever. But I had to really be like, no,
26:16
just relearn, break things down. Actually, when I moved out to
26:20
BC, my father-in-law retaught me how to ski because I learned how
26:23
to ski in Ontario and OK mountains there.
26:27
Yeah, yeah, yeah. Big, big garbage pills.
26:29
My mom would say like literal garbage landfills.
26:32
And I think about that and like how the how related is to when I
26:36
started with strength connection and how it was like my
26:39
father-in-law literally was like, OK, in not so many words.
26:42
He was like, forget everything you've ever learned, let's start
26:44
again. And I think that was kind of the
26:46
approach that I ended up taking with coming back to strength in
26:50
that I was like, OK, I, I've learned a lot.
26:53
I've done my yoga teacher training.
26:54
Like I'm very in tune. I have a lot pretty good
26:55
interoception, but like I, my, I'm different, my body's
26:59
different. The lack of muscle is very
27:02
different. Never felt so weak in my entire
27:04
life. So I really had to like, pretend
27:06
like nothing had ever happened and I was a baby and I was just
27:09
starting over. And that man that took like that
27:12
was an ego check. That's the big.
27:14
One hard and you're looking around all these people.
27:16
So in your gym you go and you're kind of with the same people or
27:19
you're like you're in this community vibe, which is so much
27:21
fun, but you're looking at how how far had they are?
27:24
They're wearing old swag, so they've clearly been with you
27:27
forever. There's stuff says OpEx on it
27:29
now strength connected. I'm like, I'm like, oh, you knew
27:31
here and I'm like doing like a 10 second plank.
27:33
I'm like, yeah, like that was hard.
27:36
But. But not on the other end of it.
27:38
Now you see new people coming in.
27:39
Yeah. It's pretty cool.
27:42
It's like a good reminder of like you can do hard things and
27:45
that consistency, even just like waking up and being like, hey,
27:48
this is just what I do and when I do it.
27:51
But then the flexibility too. I think that's what I love so
27:53
much about what you're doing is you're creating that community,
27:56
but then there's this flexibility and realistic nature
27:58
to it where we travel a lot, we go back to Ontario and it's like
28:02
cool, I can do my workouts at a gym there at home.
28:06
Like it kind of comes with you and it just makes it more
28:08
realistic. Exactly which is.
28:10
That's a good way of putting. It, which is incredible.
28:12
And here, yeah, this is a testimonial.
28:13
We'll pull this. This will be a testimonial for
28:16
the gym. OK, this is such a tactical
28:19
question. But if someone is like they're
28:21
the type who are looking in like Women's Health magazines and
28:23
they're clipping out the exercises and trying to put
28:25
together their own routine. I remember Liz shout out to the
28:27
fabulous coach Liz saying like push, pull, squat, whatever.
28:33
Tell us to give us like the one-on-one.
28:35
Like, if you're putting something together for yourself,
28:36
what should you incorporate to get started?
28:39
Well, based on what the last thing you said, what I was going
28:41
to say is the fitness industry, it is slowly changing, but it's
28:44
also not helping your mindset because you think you're
28:48
supposed to do these crazy workouts, you know, high
28:51
intensity, worse, just like, no, like let's tone that down.
28:56
And again, be kind to yourself and take small steps.
29:00
And so going to what you just asked now, yeah, a good way of
29:05
of looking at your body and strength training specifically
29:08
is we have certain movement patterns, a lower body squat,
29:12
lower body bend, upper body push, upper body pull.
29:16
OK. Yeah, Core.
29:18
OK, Core. And so you want to use those
29:23
patterns and let's say you workout twice a week, I would
29:26
use each of those patterns in each session.
29:29
So, you know, your day one lower body squats should be could be a
29:33
regular back squat, let's say with a barbell.
29:36
And then the second day could be a single leg or a split squat,
29:41
right? And then we're looking at an
29:43
upper body pull, right? So if we're gonna let us do a
29:46
super set, right? So A1's a squat.
29:50
I'm gonna go ahead of myself. Please, Cheyenne, what what it
29:55
does all these like words that I see in the app this week.
29:57
It's like jerk, jerk, cyclist, squat.
29:59
I'm like, what the actual episodes, but then there's
30:01
video. So I was like, OK, okay,
30:03
superset. Superset.
30:04
So for time sake it might be beneficial for you to superset
30:11
or do A2 exercises in one circuit.
30:14
OK. Right.
30:15
So we got A1A2, so lower body squat and an upper body pull.
30:19
That's so you do those two exercises back-to-back for three
30:22
sets. OK, Then you go to the next
30:24
super set a lower body band and an upper body push and you do
30:29
those for a superset. Why you calling it a super set?
30:34
You could say circuit if you. Want circuit set?
30:36
But that's a super set, yeah, is like the strength terminology.
30:41
We're all going to be so like I'm doing my.
30:43
Super, super hot today. That's great.
30:48
And then you can finish with core.
30:51
Yeah, OK. Right.
30:52
And you take 2 core exercises and superset those, OK.
30:56
And there you go, you have like a 35 minute session, right?
30:58
There, see, and this is the thing, like you said, if I
31:01
thought it was more complicated, I remember looking at this.
31:04
So in strength, strength connected, you have an app or
31:06
whatever thing you're using. It's like you're I'm looking at
31:10
it. I was like this, Is it like is
31:11
it cause I'm baby? I'm new?
31:13
But no, it was, it's just, and it does take me so long.
31:16
One of our other members, Katie and I always joked that like
31:18
we're in there for a very long time because we're just like
31:21
just taking our time 5 at 5:30 in the morning, but like.
31:24
It's not no, because as you get stronger you need more rest
31:29
time. Exactly.
31:33
There we go. But really, to be able to kind
31:36
of perform the same effort with good form, you have to rest
31:40
properly between your supersets. And so that's why anyways.
31:44
OK, OK, where was I going with that anyways?
31:47
No complicated like I was like, OK, I was really gearing myself
31:52
up. We had a a call, we had a chat,
31:54
we're neighbors, we're friends. And I was like, hey, let's let's
31:57
chat about this. And here I was thinking that
31:59
this like plan that would be created was going to have 25
32:02
exercises and it was gonna be like buzzing around the gym.
32:05
And it was going to be like, I would be so sweaty.
32:07
And some days I'm a little sweaty, but like I'm actually
32:09
not, I'm not drenched head to toe.
32:12
Like it's very and it's, and it's so nice for my mind.
32:16
Like Katie and I were talking about how it's like the slowest
32:19
part of our day because both of us are mover.
32:21
Like I can tell like her, like we both just move constantly
32:25
during our day. But this is like slow and
32:27
intentional and consistent. And that was the biggest
32:31
realization. And so when you put it that way,
32:33
there's like 4 patterns. What do you call it?
32:37
Pattern. Patterns, whatever that yeah,
32:39
that's cool. So someone could just like, put
32:41
that together and have a well-rounded body.
32:45
Exactly, but you really nailed on the head there going back to
32:49
the stress bucket. Yeah, right.
32:50
The intention of what we program is to support your rest of the
32:54
day. So if you're doing and a
32:58
CrossFit workout and you know cross that this has this place
33:01
but. You're right.
33:02
Yeah, it is at a cost that Jim locked eyes came over, you're
33:10
doing 100 burpees if you know what a burpee is and 100 reps of
33:14
those. And then now you have to go
33:16
home, be apparent in the morning and then get on with your
33:19
business. Chances are very hard, right?
33:23
Yeah. Yeah.
33:23
Exactly. And time and place when you're
33:25
in your 20s, go for it. Yes.
33:27
But seasons of life and things change, and you have to
33:31
accommodate and make space for your life.
33:34
And you, you nailed it on the head of, you know, the
33:37
progressions and how you feel. And yes, it's still challenging
33:42
in the right ways. What do you, what should
33:46
somebody be looking for? Like let's take, let's take two
33:49
approaches. The person who's like, I don't
33:52
live anywhere near you and I, you know, whatever.
33:54
But so they're looking for somebody to support them in this
33:57
because they've tried all the things they've tried the
33:59
different apps, ladder or whatever.
34:00
I don't know, all those crazy. There's so much out there.
34:03
There's YouTube almost too much where you become paralyzed by
34:07
the information. We all know strength training is
34:09
important. It's on every single podcast.
34:11
It's the research is there and it's trendy and it's awesome,
34:16
but then there's so much out there.
34:18
So if someone's like, man, how do I bind somebody?
34:21
What would you say? And they're in like Holland.
34:25
We'll go there first and then, and then we'll talk about the
34:28
locals, what they. Can do well we do work with
34:31
people remotely. So if you do have experience in
34:34
the gym then you can reach out to us about remote coaching.
34:38
And then you would receive your workouts on coach RX and you
34:42
would have monthly, monthly consultations and follow-ups
34:44
with your coach and see what's working, what's not working and
34:46
talk about your program. If you want someone local, try
34:49
to find what I call a personalized fitness gym, which
34:53
is what we do and which is what the OpEx brand started.
34:57
So if you can find an OpEx gem in Holland, go for it.
34:59
Right? I'm pretty sure there might be 1
35:01
actually in Holland, to be honest.
35:02
There's yeah, a few in Europe. If not, then find a good
35:07
personal trainer. And how do you know if a
35:09
personal trainer is good? Yeah, is if they ask you
35:12
questions and take the time to get to know you before they
35:15
prescribe anything. And that's how you know if coach
35:19
is good. I feel like you guys are almost
35:21
like physios like and you and Scotty are kind of working with
35:25
that, which we can't say too much about his.
35:27
Project but. But the the fact that like you
35:31
take into consideration his major medical history is physio
35:36
like the like, it's so interesting how you really take
35:39
the person where they're not just not just in silo in their
35:42
fitness journey. Like you're really, yeah, you're
35:44
looking at all different aspects.
35:46
And I think that would be a big one that like when you're
35:48
looking for that person, instead of the person being like, I'm
35:51
just going to prescribe you the workout that everybody does.
35:54
Or maybe if they tell you that you should never lift heavier
35:56
than 2 lbs. Tracy Anderson.
36:00
Wow, is that what she says? I mean, there was a video that I
36:02
used to do when before my sister's wedding, we would like
36:05
to do this one video this like army workout.
36:07
And she would just be like chatting while doing this arm
36:08
workout. Oh, now I'm throwing Tracy
36:10
Anderson in this. I'm sorry, Tracy, I'm sure
36:11
you're lovely. But she's like, I never get my
36:14
clients to live heavier than £2. I don't know if that's still her
36:17
philosophy, but I remember hearing that be like oh shit OK.
36:20
Fake news. Fake news Alright, let's talk
36:24
about this bulking. Lot of women feel like they're
36:28
going to get bulky or like I'm going to workout too hard in
36:33
that and then I'm going to be really, really hungry.
36:35
Like that's kind of a thing, right?
36:36
Like can you, can you myth bust or just like reeducate me and my
36:41
friends? There's, there's a few aspects
36:43
there. There's the 1% that yes, like
36:45
they could think about weight training and they're going to
36:47
put on muscle. And I have a couple clients that
36:49
are like that when we talk about females, right, they put on
36:52
muscle easily. But 99% of people you would have
36:57
to do things very diligently to put on muscle that when we're
37:01
talking about like looking bulky.
37:02
And like what would that? Be so you would have to be
37:05
eating a lot. So we're talking like 26103
37:09
thousand plus calories a day, right?
37:12
We're talking about getting enough sleep.
37:15
You're sleeping 8 hours straight.
37:18
We're talking about training and hour at like a RPE of like 8 to
37:25
9. You know what RP is right now.
37:29
Perceived exertion. Nailed it again.
37:35
And not to be a Debbie Downer, but a lot of people that you see
37:38
in the magazines and on Instagram are enhanced.
37:41
They're using some sort of hormone to to make themselves
37:45
look that. Way they mean airbrushing stuff.
37:49
Yes, they're on stuff. Exactly.
37:51
No, they're not. What are they on?
37:53
Not that. It can't be testosterone, it
37:56
could be out of our it could be weight loss drugs like the the
38:01
bodybuilding 1 is is clenbuterol.
38:04
I think that helps you like burn fat so those.
38:06
People are not just like working out and eating, drinking their
38:09
lemon. Water, but that's what they're
38:10
telling you. That's what I hate about for
38:12
this industry. It's all of them, but that's the
38:16
biggest thing. So say as long as you're making
38:22
healthy decisions such as sticking to Whole Foods in your
38:27
strength training three days a week and doing one or two
38:30
aerobic days, you're not going to bulk up.
38:33
So 3 strength training +2 aerobic days.
38:36
That will be. And that could even that could
38:37
even be like a a nice quick walk that's.
38:40
Aerobic sustainable is the way we describe it.
38:44
Yeah, OK. So we're not going to bulk, bulk
38:47
doesn't matter how much. You have to do things, really.
38:50
You can if you want, yeah, but everything has to be if you
38:53
measure your food, you can't skip a meal.
38:57
It takes a lot for even males in general, just people to get
39:01
bulky. It it's a lot of a lot of
39:03
intention has to go into it. Yeah.
39:05
So. Yeah, OK.
39:07
Yeah, OK. That's good to know.
39:09
That's good news. That's the way.
39:11
Another way of doing it is tracking, tracking your weight,
39:13
tracking measurements. We have an in body machine at a
39:16
gym that we can track it to see what's going on under the hood
39:20
as well. Question.
39:23
How do you how do you navigate people who might be borderline
39:29
have like disordered patterns around like over exercising or
39:33
being hyper focused on food? Like how do you manage that
39:36
being in this industry and supporting people, again,
39:39
meeting people where they're at and like really ensuring that
39:42
they're not moving into that dangerous zone of like being
39:44
hyper focused in something. And you know what I mean?
39:48
Like, yeah, how do you, how do you deal with that?
39:51
First and foremost, we have to stay in our lane.
39:53
Yeah. So if they're currently going
39:55
through it, we would refer out. Yeah.
39:57
So would you ever think counselor?
40:00
Yeah, exactly. Nutritionist, dietitian,
40:04
definitely. Those two in ones come top of
40:07
mind. But if they've had a history of
40:10
it and now they're they're passive, which is very common in
40:13
our gym actually, or has been at least.
40:16
We just make sure we we do things that are comfortable with
40:20
them. Meaning such as the in body.
40:22
We wouldn't push that, right? If you have a thing with the
40:26
scale and disordered eating in the past, wanting to touch the
40:30
body unless they want to and ask for it.
40:33
But most times they'll be very honest and say, hey, I've had
40:37
this history. That's not my concern anymore.
40:39
I just want to feel good and and move well.
40:42
And so again, just reading the room and knowing where your lane
40:47
is, that's the biggest thing. Yeah.
40:49
Have you ever had to have a conversation with somebody about
40:52
like, it seems like you're going a little too hard or like.
40:56
I personally have. Not that's good.
40:59
I'm happy to hear. That and like I said, we've had,
41:01
you know, a good handful of people that have been very
41:03
honest about their history. Yeah.
41:05
And they're in the gym and things are going well and no
41:08
issues. Yeah.
41:09
But again, it's because of hey, I hear you and I'm not going to
41:14
push my stuff on you, right? And hey, let's leave some things
41:18
out such as the Embody or tracking your food because in
41:23
our intake we do ask for three day food log, but we leave that
41:29
out with those people. Yeah, that's a good point.
41:32
Yeah. OK, Now tell us more about
41:35
personalized. Tell us like now I want you to
41:37
pimp out the gym like I want to hear how do you how do?
41:41
You. Describe it to people like it
41:43
took me having Scotty who started going to you for
41:46
personal training, explaining it to me and and he's very good at
41:50
explaining things. But I was like, I don't really
41:52
get it. It really wasn't until I got
41:54
it's kind of like a you gotta be there to really understand it.
41:57
But how do you describe it to people And like what what this
41:59
golden Unicorn of like a space is?
42:01
So how are intention is to make personal training accessible to
42:06
the masses without the high price tag?
42:09
That's the biggest thing right. So we live on a North Shore.
42:12
The price for our personal trainer for the hour is 100 to
42:16
$150.00 just for the one hour. And that was a personal trainer.
42:20
I did it. Yeah.
42:21
And there's some some good things about it.
42:23
There's a time and place for it, but our model will allow you to
42:28
have your own coach and your own program and then come follow it
42:31
in a small group setting with a coach without the high price
42:35
tag. So every client starts with a
42:38
three-part assessment. So 75 minute, one-on-one
42:41
sessions with your coach and they get to know you, your
42:43
abilities, your history. We collect data points on you to
42:47
know where your current abilities are and then we build
42:50
your program and then you come and follow that program during
42:54
our coached hours alongside of no more than eight people.
42:57
So it's a small group setting and there's always one of us on
43:01
a floor demoing things, giving you feedback on queues and you
43:06
get to work out alongside the community.
43:08
So that's kind of the gist of it.
43:10
Love it. And then once a month, you'll
43:12
sit off the gym floor with your coach, talk about your program,
43:15
what's working, what's not working, What are you doing the
43:18
other 23 hours of the day, right.
43:21
Whereas that's the flaw in personal training is you could
43:24
be lifting weights and I could be talking to you about what you
43:27
should be doing, but you're trying to lift weights.
43:29
So the timing isn't there, right?
43:31
Or as the personalized fitness model opens the time and space
43:35
for you to have conversations with people, right?
43:38
Because the, the physical aspect, yes, it's important, it
43:40
makes you feel good. But hey, how are we going to
43:43
support that through the other 23 hours?
43:46
And we have those conversations with people and at least create
43:48
the space to have those conversations if they want to.
43:51
But nosy. Yeah, exactly.
43:54
And. Yeah, that's so cool.
43:57
It's such a cool model. I can't believe I had never
43:59
heard of it until now. It feels like it was made for
44:03
parents because the price is the price is right.
44:07
Like it is so much more. And I was saying to somebody
44:10
recently that I mean, I'm, I like to chat.
44:13
Everyone knows that. However, I'm also somebody that
44:16
really needs decompressing time. Like I need moments to just like
44:19
be quiet. So yes, I am very chatty on the
44:21
gym floor at 5:30 in the morning, but there's moments
44:24
where like there's music playing.
44:25
I'm not having to fuss around with what music I'm going to
44:27
listen to on my phone putting my, all my Airpods are dead.
44:31
Should I listen to a podcast? Like there's no, it just takes
44:33
so much like out of my brain. I know what days I go.
44:37
Today I decided to go instead of yesterday.
44:39
It just wasn't going to work out, so I went today.
44:41
It's flexible. I'm not accountable to
44:43
scheduling things. I mean, that's why in my
44:47
business model, when I do these VIP days with clients, like we
44:49
do 1/2 day career coaching session, because I just know as
44:53
I work with parents, parents don't want to be scheduling a
44:57
million things. We have to schedule so much
44:59
stuff, so much booking appointments.
45:01
And so it's nice to just be like, OK, cool, I can go on
45:03
these days. You just have to sign up in an
45:05
app. But there's no like, can you
45:07
make this time? Where can you make this?
45:08
It's just God and it's and it's so nice and then you're working
45:12
alongside other people. You know what's fun for us to
45:14
watch as coaches? What is you walk in there, you
45:17
as a client? Yeah.
45:18
And you're owning your workout. You're doing your own setup.
45:21
You know, you're you're by week two or three of your training
45:24
cycle, you're doing it. We're just there to make sure
45:26
you're doing with proper form. But you're the one that's taking
45:29
ownership of the whole session, which is super fun to watch
45:32
because we're creating that space for you.
45:34
If it's not just us telling you what to do, you're learning it
45:37
and you're doing it. And at that, in my opinion,
45:40
that's meditative for you. Yeah.
45:42
You know what I mean? You're kind of unplugging,
45:44
forgetting about the things that are outside of the doors of the
45:46
gym. Totally.
45:48
And it's. Yeah, because.
45:49
You're funny. You're really having to think
45:50
about like you have to like you've got a weight in your
45:52
hand. You can't, your mind can't be
45:54
somewhere else or like you're dropping it or you're doing
45:56
something like unsafe, like you actually have to be kind of
45:58
dialed in you're. Doing your tempo.
46:00
Followed the Oh my God, now there's different bars that are
46:03
different ways and then you're like, hey, this is the 15 one
46:06
and it's 25. Oh no, that's too easy math.
46:08
Sometimes it's like the off and you're having to really do some
46:11
math. It's good.
46:12
It's a good part of it. Yeah.
46:13
I never thought about that for you guys.
46:15
Like just like seeing, I think it builds confidence.
46:16
I was telling you when we were when we met to chat about this,
46:19
like how I really do feel more, I'm more feel more confident in
46:22
the gym. Yes.
46:23
But it's built this like internal confidence and mindset
46:27
and momentum in my brain, which is like really it is really
46:31
transforming me. I think because it's I'm like, I
46:34
can do it like I can, I can learn new things still.
46:37
I can, I can enhance, I can get better.
46:40
I can like I thought about how I look.
46:42
That's a nice byproduct sometimes, but like, I don't
46:44
know it, it's not about that. I said to live like I want in my
46:47
intake. I was like, I want to feel
46:48
strong. I don't want to be wincing when
46:51
I'm picking up my kids. Do I sometimes still wins?
46:54
Yes. They're very heavy and very
46:55
squirmy. And Brody started doing the
46:57
thing. Oh my God, he's like, he does
47:00
that thing where it's like he's being attacked or something.
47:03
So he goes like like a snake and he like puts his arms up.
47:06
The other day, Scott, he was like, how does he know how to do
47:08
that? Because he'll just slide out.
47:10
You're trying to hold him. And you're like, Oh my God, I'm
47:12
like tearing his limbs apart trying to like, hold him, put
47:15
him in the bath. And he's like, not today, lady.
47:17
Must be a boy thing our girls don't do.
47:19
That your girls are angels. They're perfect easy now.
47:25
You're like girls if you're listening to them.
47:28
I mean, 80% of the time I'll give it to them.
47:31
So sweet. We met our meet cute was well,
47:33
you and Scotty met because of the kids.
47:35
I think adding my daughter was screaming Mara Mara of the
47:39
street and we're like, who is that?
47:41
What is she even saying that like is that a kid?
47:43
Is that a a dog? It's been almost like 2 years.
47:46
No. Year and a half at least.
47:48
Yeah, almost two years. Anniversary party soon with
47:52
everybody. What are you still trying to
47:54
figure out? No.
47:59
Normally I work people. For the last couple of days,
48:02
I've losing to somebody episodes.
48:03
Yeah, I didn't think about that. I'm like, what am I?
48:07
It's a great question. I think I'm trying to figure out
48:14
my path and how I can benefit others.
48:17
Now is top of mind, including my first and foremost, my kids and
48:24
my my wife, but also the community I've I've built right
48:28
and how I can I can service them.
48:30
And it's all about bettering everyone's experience while not
48:35
sacrificing my whole health. That's that's, that's very
48:38
important to me now, as well as not just being very thoughtful
48:41
of that. But yeah, definitely that is,
48:43
you know, I have something really good going now and I need
48:47
to make sure that I am delivering a really good service
48:50
to everyone in my life right now with the way I would, I would
48:53
say I'm trying to figure out. Fine, so you're gonna put a
48:57
sauna in at the gym? Is that what I'm hearing in
49:01
this? Trying to figure it out.
49:04
Although I heard one has shown up at your home.
49:07
How did you hear that? That that's my wife's birthday
49:09
present she didn't know about. It Yes, she did.
49:11
Yes, she was coming at it. Yet yeah, she's no, I had to put
49:16
it together. You have to put it together.
49:19
It's almost like a puzzle piece, apparently, because one of our
49:22
neighbors did it and he says easy.
49:24
So yeah, but yeah, but. Yeah, code for.
49:27
Us. Yeah, you guys can come over.
49:28
No, we have like a code for the audience to like.
49:30
OHS you really like? We'll work on that.
49:35
Yeah, we'll work on that. Yeah.
49:37
Thank you so much for coming. On this was.
49:39
So fun. You're very natural on the mic.
49:41
OHP thanks. Very much this is.
49:42
The shirt, I think on myself. I know in the playground, so, or
49:47
in the gym. Yeah.
49:48
Sweet. I.
49:48
Appreciate fun, thank. You and I appreciate the
49:50
business that you built. I should just say that I am just
49:53
loving it for biggest Scotty there the biggest height people.
49:56
And I appreciate that. Thanks.