Latest / Kickin’ It With KeKe: Life, Love, & MINDSET / Episode #163 w/Chris Ryan

Transcript

Episode #163 w/Chris Ryan · Kickin’ It With KeKe: Life, Love, & MINDSET

0:03
Speaker 1: Welcome to Kicking in with Kiki. Kicking it we Ki, keep.
0:14
Speaker 2: Kicking it the ki key for a little personality, switching
0:18
Speaker 2: up the stormy inline on God.
0:19
Speaker 3: We making this story and.
0:21
Speaker 1: Hooks changing rides one day at the time.
0:24
Speaker 3: How much problems to the side.
0:26
Speaker 1: Enjoy yourself, freeze your mind.
0:31
Speaker 3: Chickin it with KEI keep all right.
0:40
Speaker 2: Hey y'all, welcome back to another episode of Kicking in
0:43
Speaker 2: with Kiki. Life, love and mindset where we keep it real,
0:47
Speaker 2: we keep it honest, and we grow through what we
0:50
Speaker 2: go through. Okay, Now, today we are kicking it with
0:53
Speaker 2: a man who knows what it means to perform at
0:56
Speaker 2: a high level and sustain it, from being a Vision
1:00
Speaker 2: one athlete to now a high performance coach and founder
1:04
Speaker 2: of a science first bitness platform desireful ambitious professionals in midlife.
1:12
Speaker 2: Chris Ryan, you are here today kicking it with me.
1:15
Speaker 2: Thank you, thank you? How are you?
1:19
Speaker 1: I'm good? Thank you for having me, Thank you for
1:21
Speaker 1: having me.
1:22
Speaker 4: And you know, for the viewers out there we were
1:24
Speaker 4: just talking about. We're both you know a little easily
1:26
Speaker 4: with the pollen going on.
1:27
Speaker 1: I'm up in the New York area. He he's down
1:30
Speaker 1: there in Louisiana.
1:31
Speaker 4: You know, it doesn't really matter where you're at if
1:33
Speaker 4: you're down in like this whole, like eastern half of
1:35
Speaker 4: the United States is just a lot plunking around in
1:38
Speaker 4: the end of April. So apologies if we sound a
1:42
Speaker 4: little bit, you know, like we need some anti histories
1:44
Speaker 4: or something.
1:45
Speaker 2: Absolutely absolutely, I know I have the drainage today though, y'all.
1:51
Speaker 3: All right, so we're gonna you know, did I miss anything?
1:54
Speaker 2: I know we talked about you being a husband and
1:56
Speaker 2: a father of three. Is there anything else you want
1:59
Speaker 2: to share with the listeners about who you are?
2:02
Speaker 1: You know, I think I'm a student of life as well,
2:04
Speaker 1: you know.
2:04
Speaker 4: I think I try to like make sure that I
2:07
Speaker 4: live each and every day the best I can. I
2:09
Speaker 4: love to empower people. I love to lead people to
2:11
Speaker 4: be their best selves. That's why I'm in the health
2:13
Speaker 4: of fitness world in the first place. And truth be told,
2:16
Speaker 4: it's just something that was like my higher call in life.
2:18
Speaker 1: Like I felt like I had been.
2:20
Speaker 4: In different acumens of the business world before owning a
2:23
Speaker 4: brick and mortar style business in my twenties too, and
2:26
Speaker 4: then successfully leading that and selling that with twenty plus employees.
2:30
Speaker 4: And that sort of thing, and then also being part
2:33
Speaker 4: of mir and that was eventually bought up by lou
2:35
Speaker 4: Lemon and being part of the Lulu Lemon umbrella and
2:40
Speaker 4: the company since. So for me, it's just been really
2:44
Speaker 4: cool to be an entrepreneur my whole life, and being
2:47
Speaker 4: a business person my whole life, and find those business
2:50
Speaker 4: principles across any sort of business but in my own
2:53
Speaker 4: world of the health of business niche. And it's been
2:55
Speaker 4: so fun to see how many people I've empowered and
3:00
Speaker 4: people I've helped achieve their health and fitness goals and
3:03
Speaker 4: their longevity goals and still do to this day. So
3:06
Speaker 4: that's what gets me up out of bed each and
3:07
Speaker 4: every day, besides our little toddler.
3:09
Speaker 1: You know, of course, say Daddy, make me pancakes.
3:14
Speaker 2: Nice. I love it all right, So we don't move
3:16
Speaker 2: into our mindset moment. How has your journey from a
3:20
Speaker 2: Division one athlete the coach shaped how you approach life today.
3:26
Speaker 1: Oh that's a pretty deep question. I love it right
3:29
Speaker 1: out of the gate.
3:30
Speaker 4: For me, I think what it is is that you
3:32
Speaker 4: know when you're when you're a Division one athlete, you're
3:35
Speaker 4: really at that like dang near like pro level performance.
3:39
Speaker 4: Right in this day and age of nil and transfer portal,
3:43
Speaker 4: you pretty much are a.
3:44
Speaker 1: Pro athlete in college now.
3:47
Speaker 4: But back in the back in the nineties when I
3:50
Speaker 4: when I was competing in the early two thousands, for
3:53
Speaker 4: me definitely dating myself there.
3:55
Speaker 1: But for me back then, what it was is like
3:57
Speaker 1: I had.
3:57
Speaker 4: Achieved a certain amount of success us right at that
4:01
Speaker 4: point in my life, but I didn't I would.
4:03
Speaker 1: It kind of defines you up to that point because.
4:06
Speaker 4: When you're when you're competing as you know, you're a kid,
4:09
Speaker 4: and then you play I'm a big fan of playing
4:11
Speaker 4: multiple sports as at a young age, and then usually
4:14
Speaker 4: in high school you might like try to like really
4:16
Speaker 4: excel at one or two different sports, which is totally
4:19
Speaker 4: cool as well, or you know, play as many sports
4:21
Speaker 4: as possible, whatever you really want to do. And for me,
4:24
Speaker 4: track and field was like just like kind of I
4:26
Speaker 4: start out with a lot of soccer and basketball and
4:29
Speaker 4: in those types of sports, and then you know, I'm
4:31
Speaker 4: playing a bunch of other things from like playground sports
4:34
Speaker 4: and all that in elementary school, and then I gradually
4:37
Speaker 4: I saw more success in track field by the time
4:40
Speaker 4: I was in the middle of high school. So I
4:42
Speaker 4: really started concentrating on that, and then working out in
4:45
Speaker 4: the weight room and and everything on building speed and
4:48
Speaker 4: power and working on my endurance. I was a middle
4:50
Speaker 4: distance runner, so that was a lot of fun. But
4:53
Speaker 4: you know, it was pretty define defining of who I was.
4:56
Speaker 4: I was a student athlete and then I got a
5:00
Speaker 4: you know, I made it to a very high level
5:01
Speaker 4: in the elite program in the University of Florida, Go Gators,
5:05
Speaker 4: and so I made it there, but you know, I
5:08
Speaker 4: was it was a program that definitely like took its
5:12
Speaker 4: pound of flesh from me personally because it was so
5:15
Speaker 4: it was so competitive.
5:17
Speaker 1: My body only had so much to give.
5:20
Speaker 4: And it's funny, when you're competing at that level, you're
5:22
Speaker 4: always on like the break of like an injury, or
5:25
Speaker 4: always on the brink of being sick because you're you
5:27
Speaker 4: have to push yourself so hard because your competition level
5:30
Speaker 4: is so high.
5:32
Speaker 1: And when I look back on this, like literally a
5:34
Speaker 1: quarter century later, as a.
5:36
Speaker 4: Grown man who is very comfortable in my own skin,
5:39
Speaker 4: who's been successful in the business world, as a beautiful
5:42
Speaker 4: wife and three amazing shoulder, I couldn't, you know, picture
5:45
Speaker 4: a better life for myself.
5:47
Speaker 1: But when I look back on myself at.
5:49
Speaker 4: You know, eighteen nineteen, twenty twenty one years old, I'm
5:52
Speaker 4: kind of like, you know what, like, don't worry.
5:54
Speaker 1: About like what's going on at that point in your.
5:56
Speaker 4: Life, worry about like the end goal or end view
5:58
Speaker 4: in mind, and worry more about like your degree, the
6:01
Speaker 4: institution of what you're going to, your majors, keeping your
6:04
Speaker 4: grades up.
6:05
Speaker 1: Having fun up to a point, not too much fun.
6:07
Speaker 4: Like you know, you have to be serious as a
6:09
Speaker 4: student athlete, but also realize you only get one go
6:11
Speaker 4: around in college too, and just because you were good
6:14
Speaker 4: enough to get there doesn't necessarily mean that you have
6:17
Speaker 4: to stay there. I was just doing a podcast yesterday with.
6:20
Speaker 1: A young, young, younger trainer. He's in his late twenties.
6:24
Speaker 4: But he played football at Columbia University, an IVY League school,
6:28
Speaker 4: you know, and he played running back for them, and
6:31
Speaker 4: he played for two years, and his grades weren't exactly.
6:33
Speaker 1: Where they wanted where he wanted him to be, and
6:36
Speaker 1: you know, he's a little bit lost.
6:37
Speaker 4: And this is an IVY League school, you know, an
6:39
Speaker 4: ultimate academic institution. But you know, sometimes when you are
6:43
Speaker 4: a student athlete, it's great until it's not and sometimes
6:48
Speaker 4: knowing when to say when in life is okay too.
6:51
Speaker 4: And I think that's very empowering to say, Okay, I
6:55
Speaker 4: pretty much have exhausted. It's not that you're quitting. It's
6:58
Speaker 4: saying that I had literally like I'm a wet sponge
7:01
Speaker 4: and I've run that sponge dry as far as my
7:03
Speaker 4: capability and it's okay, Like there's nothing more that I
7:06
Speaker 4: can give, And like I wasn't rehabing that, I wasn't
7:09
Speaker 4: getting rehab for the injuries as quick as I wanted,
7:11
Speaker 4: because every time I would get back out there, you know,
7:13
Speaker 4: my hamstring to tear again and that sort of a thing.
7:15
Speaker 4: It just became one.
7:17
Speaker 1: Thing after another after another. And so for me it
7:20
Speaker 1: was like learning that process.
7:21
Speaker 4: I really enjoyed the rehab process of learning from the
7:24
Speaker 4: physical therapists and the team doctors and like the trainers
7:26
Speaker 4: and everyone else, and kind of seeing like how a
7:28
Speaker 4: team behind the scenes works together, not just your coaches,
7:32
Speaker 4: and so being at such a great program, you kind
7:35
Speaker 4: of saw all those pieces work together.
7:37
Speaker 1: So I started really learning from it.
7:38
Speaker 4: I didn't technically have like an exercise, sports science or
7:41
Speaker 4: medical background, but.
7:43
Speaker 1: I really learned a lot.
7:44
Speaker 4: And then I realized that in my twenties I got
7:47
Speaker 4: more in the business world. I did internships and an
7:49
Speaker 4: investment banking and salting, and I was an ECON major
7:52
Speaker 4: and an international relations major and did an internship overseas
7:55
Speaker 4: and then Washington, DC it so it kind of had
7:57
Speaker 4: more of like a very corporate business side going for me.
8:02
Speaker 4: But then it was like along the same side that
8:03
Speaker 4: I wanted to be an entrepreneur too. So I ended
8:06
Speaker 4: up building a business with my brother in Florida, and
8:09
Speaker 4: then we sold that when I was twenty eight years old.
8:11
Speaker 4: But what had got me through that that time in
8:13
Speaker 4: my twenties was always help and fitness. Always stayed true
8:16
Speaker 4: to who I was as an athlete, because I feel
8:18
Speaker 4: like everyone's an athlete.
8:20
Speaker 1: You just might not tap into your inner athlete.
8:22
Speaker 4: Often enough for a lot of people out there, and
8:24
Speaker 4: the stay and age unfortunately, And so I was able
8:28
Speaker 4: to stay healthy, stay fit, stay sane as you're building
8:31
Speaker 4: a business. And I realized, like, what when I sold
8:34
Speaker 4: that business, what could I do to like build another
8:38
Speaker 4: business around me as a personal brand, around something that
8:41
Speaker 4: I truly loved, the health and fitness world, empowering people,
8:44
Speaker 4: leading people to be.
8:44
Speaker 1: Their best selves.
8:45
Speaker 4: And so that's when I said, Okay, I want to,
8:48
Speaker 4: you know, be an elite trainer. I want to like
8:51
Speaker 4: train great people. I want to train people to be
8:53
Speaker 4: their best selves. So I moved to New York City.
8:55
Speaker 4: I had some friends up in this area of the woods,
8:57
Speaker 4: and moved up to New York City, and I, hope
9:00
Speaker 4: in a dream, built a great business. Started doing some
9:02
Speaker 4: fitness modeling as well, and I was signed to Wilhelmina,
9:05
Speaker 4: a big modeling agency, and a representation and then but
9:10
Speaker 4: I always had a business head on or a business
9:13
Speaker 4: where my business hat.
9:14
Speaker 1: So I would go on these shoots and I would meet.
9:15
Speaker 4: With people from like Nike and under our m Lulu Eleman,
9:18
Speaker 4: and kind of network within those people, not just being
9:20
Speaker 4: the person in front, you know, in front of the camera,
9:22
Speaker 4: but with the magazine world especially. I said, hey, if
9:25
Speaker 4: you ever need help on articles, I have my these
9:27
Speaker 4: are my certifications that I have. And I told them
9:29
Speaker 4: who I was, and I had my CSCs and my
9:32
Speaker 4: CPT with the NSCA, which are great designations within the
9:36
Speaker 4: fitness world.
9:37
Speaker 1: And so they were like, oh, wow, you actually know
9:39
Speaker 1: what you're talking about.
9:40
Speaker 4: You're not just like a guy in front of the
9:41
Speaker 4: camera and that sort of thing, the talent as you're
9:44
Speaker 4: called on set. And so I started like getting phone
9:47
Speaker 4: numbers and emails and all these folks and like doing
9:50
Speaker 4: things for free and goddess as much as possible, and
9:52
Speaker 4: then you know, eventually start getting paid for articles or
9:54
Speaker 4: being you know, the fitness expert within the article where
9:57
Speaker 4: the journalist or the media person was interviewing somebody for oh,
10:02
Speaker 4: these are five great exercises for you know whatever. You know,
10:05
Speaker 4: like that those types of articles for the likes of
10:07
Speaker 4: Men's Health, Women's Health, Men's Fitness, Shape Magazine and everyone
10:11
Speaker 4: from Reader's Digest to La Times and a bunch of
10:14
Speaker 4: different media outlets, and you know, worked on almost like
10:17
Speaker 4: a two hundred and fifty plus articles over the course
10:20
Speaker 4: of the next several years. And now it's the podcast
10:23
Speaker 4: world and that's why we're here. Yeah, And then so
10:26
Speaker 4: that that media world kind of changed a little bit
10:29
Speaker 4: and now the podcast world exists, and so that's why,
10:32
Speaker 4: you know, I do a lot of podcasts now, and
10:35
Speaker 4: I love doing it because it gets me out there
10:36
Speaker 4: in a different marketplace.
10:37
Speaker 1: It gets me to meet amazing folks like.
10:39
Speaker 4: Yourself and really get out there and spread my message
10:42
Speaker 4: and my you know, with the world as much as possible,
10:45
Speaker 4: you know, being positive, realizing that you only have one
10:47
Speaker 4: life to live.
10:48
Speaker 1: What can you do today to be your best self?
10:50
Speaker 1: And why is helping fitness so important to whomever you
10:53
Speaker 1: are in this in this world. And so that that
10:56
Speaker 1: really speaks volumes to me.
10:57
Speaker 4: And you know, I signed on with Mirlu Lemon that
11:01
Speaker 4: was eventually Mirror was eventually brought up by lou Lemon
11:03
Speaker 4: and was the first you know.
11:04
Speaker 1: Vertical position at home fitness device.
11:07
Speaker 4: And back in twenty eighteen and you could work out
11:10
Speaker 4: and see yourself in the mirror, which is so cool.
11:13
Speaker 1: And I was one of the top trainers.
11:14
Speaker 4: On the Mirror platform and the top categories of strength
11:18
Speaker 4: training and cardio based training and stretch mobility workouts and
11:21
Speaker 4: so did all that, and.
11:22
Speaker 1: We were brought up by lu Lemon.
11:24
Speaker 4: And then my contract ended in January twenty twenty four
11:28
Speaker 4: and I said.
11:28
Speaker 1: You know what, I have a great community.
11:30
Speaker 4: I love what I've done so far, but I think
11:32
Speaker 4: I want to do it on my own. And that's
11:33
Speaker 4: when I came out with the Chris Ryan Fitness app.
11:36
Speaker 4: So this is going on in almost two years now.
11:39
Speaker 4: The apt being out in the wild if you will,
11:41
Speaker 4: and it's been growing my community ever since with a
11:44
Speaker 4: Chris Ryan Fitness app and doing live and on demand
11:47
Speaker 4: workouts of you know, a catalog of seven hundred plus
11:50
Speaker 4: workouts and the on demand catalog for beginners to intermediate
11:53
Speaker 4: to advanced level strength and mobility based workouts and cardio
11:56
Speaker 4: boot camp style workouts.
11:58
Speaker 1: See, you don't need a lot of equipment, just some.
12:00
Speaker 4: Dumbbells, some bands, body weight exercises, and it's mainly for
12:04
Speaker 4: like at home, so that people can you know, curb
12:07
Speaker 4: excuses if you will, because sometimes driving twenty minutes to
12:10
Speaker 4: the gym, or half hour, forty five minutes or even
12:12
Speaker 4: ten minutes to the gym, it can be daunting on people,
12:14
Speaker 4: especially if you're like we had talked about before we
12:18
Speaker 4: start this podcast, like you know, your parent, you have
12:21
Speaker 4: kids at home, you're burning the you know, midnight oil
12:24
Speaker 4: at both ends or burning the candle at both ends
12:26
Speaker 4: with your spouse or your partner in life, and you're like, hey,
12:29
Speaker 4: you know, we need to stay fit, but maybe I
12:30
Speaker 4: only have time for twenty minute workout. That's okay, Like
12:33
Speaker 4: twenty minutes is better than zero minutes. You know, you
12:35
Speaker 4: don't always need an hour, you don't always need to
12:37
Speaker 4: have like the perfect gym setting and all this stuff,
12:39
Speaker 4: And you can do great workouts for yourself for your
12:42
Speaker 4: own longevity. If you just train for twenty thirty minutes,
12:46
Speaker 4: you know, a few times a week, you'll be amazed
12:48
Speaker 4: at what you can do.
12:48
Speaker 1: And if you can train more than that, all the
12:50
Speaker 1: power to you. But if you especially be coupled that
12:52
Speaker 1: with eating healthy.
12:53
Speaker 4: So I had nutrition put in there as well, so
12:55
Speaker 4: every month there's all new healthy nutrition they plant and
12:59
Speaker 4: meat based recipes on the app as well, so that
13:02
Speaker 4: they just accumulate all these great meal plans and recipes
13:05
Speaker 4: for folks out there that are relatively achievable.
13:08
Speaker 1: We're not you know, cooking, flaming and young.
13:09
Speaker 4: They're relatively simple. But also you when you see something
13:12
Speaker 4: that's healthy visually, you're like, hey, that looks good. I
13:15
Speaker 4: realize that healthy eating can be good. It's not that
13:18
Speaker 4: it tastes bland or bad. And thankfully for me, my
13:21
Speaker 4: wife's creak American. So she cooks meta training and all
13:23
Speaker 4: the time, and uh and I love.
13:25
Speaker 1: It, you know. So she takes good care of the
13:28
Speaker 1: Ryan family on that front.
13:30
Speaker 4: And my taste Buds my health and longevity on the
13:33
Speaker 4: nutrition side. But it's fun to share some of those
13:35
Speaker 4: recipes and with my fitness community as well.
13:38
Speaker 3: Absolutely, I love that. Congratulations.
13:41
Speaker 1: I love thank you so much, Thank you so much.
13:43
Speaker 2: It is so what's the hard truth that you've had
13:47
Speaker 2: to accept about showing up in your relationships while chasing
13:52
Speaker 2: your big goals?
13:53
Speaker 4: Hmm, that's a good one hard truth I've had to accept,
13:57
Speaker 4: you know. I think that realizing that you need to
14:02
Speaker 4: be the best version of yourself to be the best
14:05
Speaker 4: version for everyone else.
14:06
Speaker 1: In your life that you love and that you owe
14:09
Speaker 1: something to, whether it's your colleagues, your boss, your clients,
14:13
Speaker 1: your whatever you're doing in the business world or in
14:16
Speaker 1: your professional setting, and your spouse, your kids. So if
14:21
Speaker 1: you can be the best version of yourself, you'll be
14:23
Speaker 1: the best version for all everyone else that you touched
14:26
Speaker 1: and effect in the daily life, right, And I mean
14:29
Speaker 1: that not to so much be selfish with your time
14:32
Speaker 1: and everything else, but to pay yourself first.
14:35
Speaker 4: Maybe you have to get up a little earlier before
14:36
Speaker 4: your kids get up or you know, or you have
14:40
Speaker 4: to get in your workout earlier than you normally would
14:42
Speaker 4: because you have a commute to work and you have
14:44
Speaker 4: an early deadline or whatever. But like, if you can
14:47
Speaker 4: be disciplined and consistent in your process for yourself, you
14:51
Speaker 4: will arguably be so much better for everyone else with
14:56
Speaker 4: whoever you come in contact with for the rest of
14:58
Speaker 4: the day. And I I mean that, And it doesn't
15:01
Speaker 4: necessarily mean that you have to be a morning workout person.
15:03
Speaker 4: It just means that make sure within the day that
15:06
Speaker 4: you get your workout in if at all possible.
15:08
Speaker 1: And and make it kind of like a no.
15:11
Speaker 4: Brainer, like something that you physically have to do, just
15:15
Speaker 4: as you would like drink water and breathe there and
15:17
Speaker 4: eat food and give your loved ones hugs. You know,
15:21
Speaker 4: you would say, Okay, I.
15:22
Speaker 1: Gotta work I gotta move my.
15:23
Speaker 4: Body for twenty or thirty minutes, and not even sometimes
15:26
Speaker 4: that I have to. It's more that I get to like,
15:29
Speaker 4: how cool is that you get work out today, You
15:31
Speaker 4: get exercise.
15:32
Speaker 1: You gotta move your body because guess what a lot of.
15:34
Speaker 4: People can't, you know, like a lot of people for
15:37
Speaker 4: a whole host of reasons can't do that. And you
15:40
Speaker 4: ask people that physically can't do that sort of a
15:43
Speaker 4: thing anymore, whether they're older, maybe they're sick, something happened
15:47
Speaker 4: in their lives from an accident, and they can't do
15:49
Speaker 4: what they normally used to do.
15:51
Speaker 1: They'd do anything to have that back.
15:53
Speaker 4: So the fact that you actually can how empowering is
15:56
Speaker 4: that for yourself, you.
15:57
Speaker 3: Know, absolutely, And one in particular is my dad.
16:01
Speaker 2: He had a stroke a couple of years ago and
16:02
Speaker 2: he's paralyzed really on his whole right side. He was
16:06
Speaker 2: the active man's man, and now he's like, I wish
16:10
Speaker 2: I could do the things that I want to do
16:12
Speaker 2: that I used to do. So I tell anybody, you
16:15
Speaker 2: only have one body be good to it, so he
16:17
Speaker 2: could be good to you.
16:19
Speaker 1: Yeah, I'm sorry, sorry to hear about your coat.
16:20
Speaker 4: And my dad just passed for coming up on a
16:22
Speaker 4: year of anniversary of his passing end of last May.
16:26
Speaker 1: And he was.
16:27
Speaker 4: Always active, always worked out until the very end, and
16:30
Speaker 4: like even like.
16:32
Speaker 1: He had like problems with his hands. It wasn't arthritis.
16:34
Speaker 4: It was called Dupenheimer's disease, like where it's like like
16:37
Speaker 4: just almost like authritis, but where your hands become almost contracted,
16:40
Speaker 4: and he couldn't like grab a bar bell anymore, right,
16:42
Speaker 4: he could like figure out a way to like he
16:44
Speaker 4: never was a guy that worked out of machines, but
16:46
Speaker 4: he was able to go to the gym and we'rekind
16:47
Speaker 4: of this like he always did it, text me about
16:50
Speaker 4: his like press workout that he would do with some
16:52
Speaker 4: sort of like shoulder overhead press because it was like
16:54
Speaker 4: the one thing he could physically do to.
16:55
Speaker 1: Feel straight upper body. You know.
16:58
Speaker 4: It was just it was just hard to see him
17:00
Speaker 4: there at the end and where his body just kind
17:03
Speaker 4: of like you.
17:03
Speaker 1: Know, gave out on him.
17:05
Speaker 4: But he really maximized whatever he had through his days,
17:09
Speaker 4: and so he.
17:10
Speaker 1: Was epitome of like kind of like.
17:11
Speaker 4: Somebody I looked up to, like hey, you know, it
17:13
Speaker 4: wasn't perfect. He was an Olympic guy.
17:14
Speaker 1: I love athlete. He wasn't a pro athlete. You know.
17:16
Speaker 1: He's a dentist by trade.
17:18
Speaker 4: He was an amazing father and he coached my brother
17:20
Speaker 4: and I in sports growing up and so.
17:23
Speaker 1: Thankful and if anything, he got me, you.
17:25
Speaker 4: Know, invested in my own health and fitness at a
17:27
Speaker 4: young age, so I was able to really take myself
17:31
Speaker 4: to that next level. And so he definitely set the
17:33
Speaker 4: foundation for myself within like the health and fitness world
17:37
Speaker 4: where I don't even think twice about working out, and
17:40
Speaker 4: now I'm able to empower so many other people, but
17:43
Speaker 4: especially the people in my household and my wife and
17:45
Speaker 4: my own children, you know, to say, hey, look, this
17:48
Speaker 4: is what we do as a family, and this is like.
17:49
Speaker 1: A non negotiable for ourselves, and this is something.
17:52
Speaker 4: That our children will carry forward for the rest of
17:54
Speaker 4: their lives, and my wife will be healthy and happy
17:57
Speaker 4: and fit for you know, decades and decades ahead, and
18:00
Speaker 4: hopefully where those you know, old couple in their eighties
18:02
Speaker 4: or nineties that can like, you.
18:03
Speaker 1: Know, might not be like getting as hard as we
18:06
Speaker 1: do now, but.
18:07
Speaker 4: You know, maybe'll we like walking around, you know, like
18:09
Speaker 4: that sort of a thing you're playing tennis together or
18:12
Speaker 4: you know, lifting two pound dumbells together, whatever it might be.
18:15
Speaker 4: And I think that that's that's cute and an amazing
18:18
Speaker 4: thing to like strive for, you know.
18:20
Speaker 1: So I'm excited, but you know, not washing the.
18:23
Speaker 4: Decade, not wishing the decades, uh, you know away in
18:26
Speaker 4: any way. But I do think that you know, when
18:28
Speaker 4: you can kind of see that that you know, the
18:31
Speaker 4: end goal in nine of being active grandparents, if you will,
18:34
Speaker 4: and how important that is, I think that's gonna be
18:37
Speaker 4: really cool. To have at that point in our life
18:41
Speaker 4: rather than being like their grandparents that like can't throw
18:44
Speaker 4: a ball with their grand catt kid, or like can't
18:46
Speaker 4: chase the little toddler around the yard for a couple
18:49
Speaker 4: of minutes or whatever, like you know, not having to
18:52
Speaker 4: slip and ball. So you're in the hospital with a
18:54
Speaker 4: broken hit or something in your eighties.
18:55
Speaker 1: Like, you know, I don't want to have that, and
18:57
Speaker 1: I want to like live a full life regardless.
18:59
Speaker 4: Of like any out It's like a full life to
19:01
Speaker 4: me as a healthy life, you know.
19:04
Speaker 2: Absolutely. My condolence is about your dad. You know, I
19:07
Speaker 2: know that's hard, but it sounds like he was a
19:10
Speaker 2: great person because I could see when you you light
19:13
Speaker 2: up when you talk about him.
19:14
Speaker 4: So that's yeah, yeah, I know he was. He was
19:18
Speaker 4: an amazing person. And uh yeah, you know, honor every
19:21
Speaker 4: day absolutely.
19:23
Speaker 2: So what daily habit would you suggest for anyone who
19:26
Speaker 2: is listening to help them build a discipline around motivation
19:30
Speaker 2: that isn't there at the moment.
19:32
Speaker 3: So what would you suggest?
19:35
Speaker 4: I think aim small, miss small, Like if you just
19:36
Speaker 4: aim for something small and achievable and try to be
19:39
Speaker 4: as repetitive as possible about it. Uh So that you
19:43
Speaker 4: set yourself up for inherent success. Like if you have
19:47
Speaker 4: never run and you say I want to run a marathon, well,
19:51
Speaker 4: guess what.
19:51
Speaker 1: There might be an easier way to do it.
19:53
Speaker 4: Maybe you should just say I'm gonna walk for five
19:55
Speaker 4: minutes today and just say.
19:57
Speaker 1: I'm gonna walk. Add one minute of.
19:59
Speaker 4: Walk every day, so the next day I'm going to
20:02
Speaker 4: walk for six minutes or whatever it might be, like
20:04
Speaker 4: whatever that super small mini goal might be, but something
20:08
Speaker 4: that you are.
20:09
Speaker 1: Going to hit a base hit no matter what, as you.
20:12
Speaker 4: Like live and breathe today, right like whatever that goal
20:16
Speaker 4: might be. Sometimes it might be like you already have
20:18
Speaker 4: a good base and you have to set up a goal,
20:21
Speaker 4: maybe some sort of race or competition or whatever it
20:24
Speaker 4: might be. Maybe it's with your spouse, Maybe it's within
20:26
Speaker 4: your community, someone from your church, or somebody that like
20:29
Speaker 4: maybe it's just they, maybe it's a sibling, but somebody
20:32
Speaker 4: that can hold you, you know, accountable.
20:34
Speaker 1: A little bit more.
20:35
Speaker 4: Maybe it's a coach and figure out a way to
20:38
Speaker 4: like work with that person to achieve your overall goals.
20:41
Speaker 1: Right where you can say, Okay, I just.
20:44
Speaker 4: Need to like work out for five minutes today or
20:47
Speaker 4: ten minutes today, I just add a little bit whatever
20:50
Speaker 4: that might be. Like maybe it's three rounds of ten
20:54
Speaker 4: body weight squats, right, Like.
20:56
Speaker 1: You just want to be able to get off the
20:58
Speaker 1: toilet and sit.
20:59
Speaker 4: You know, on your own, you own power, and get
21:01
Speaker 4: off a dining room chair or office chair or whatever.
21:05
Speaker 4: And so you just you know, you want to say,
21:06
Speaker 4: I need to learn how to squat, and I need
21:08
Speaker 4: to strengthen my legs.
21:08
Speaker 1: I don't want to have a slip and ball like
21:10
Speaker 1: my parents did or whatever.
21:12
Speaker 4: And sometimes it does take us scare in your life,
21:14
Speaker 4: maybe someone close to you passed away or you know,
21:17
Speaker 4: you always hear about it, like I'm forty six now.
21:19
Speaker 1: I just turned forty six last week, and.
21:21
Speaker 4: And I hear, you know, there's always like a random
21:25
Speaker 4: death through like somebody in their forties died of a
21:28
Speaker 4: heart attack. Like just maybe it's several people removed, especially
21:32
Speaker 4: for men.
21:32
Speaker 1: For whatever reasons.
21:33
Speaker 4: It could be stressed, could be lifestyle, could be genetics,
21:36
Speaker 4: whatever it is. And it's like, holy cow, that dad
21:38
Speaker 4: had two kids or three kids or four kids, like
21:41
Speaker 4: he was he wasn't.
21:42
Speaker 1: Overweight, and like what the hell happened?
21:44
Speaker 4: You know, and like you're and so you think about it,
21:46
Speaker 4: and you might not ever met this person, but because
21:49
Speaker 4: of like you're removed from like three other people. You know,
21:51
Speaker 4: it was like a cousin's boss or something like that,
21:53
Speaker 4: or you know, but like you hear the story and
21:56
Speaker 4: you're like, oh my goodness, and you start to think
21:58
Speaker 4: of things a little differently than maybe you did as
22:00
Speaker 4: a kid or your teenageyeers or you know, your twenties,
22:02
Speaker 4: even when you kind of are a little bit more
22:04
Speaker 4: self absorbed and selfish because you're truly the only person
22:07
Speaker 4: that matters as.
22:08
Speaker 1: A kid, right, Like, like as when you're a kid,
22:10
Speaker 1: you're kind of like you're.
22:11
Speaker 4: In your own world, Like of course you love your
22:13
Speaker 4: mom and dad, but they're there to help you, Like
22:15
Speaker 4: you're not there to technically help them, right, They're there
22:18
Speaker 4: to raise you. You're not raising your parents hopefully, right.
22:21
Speaker 4: So although sometimes there.
22:23
Speaker 1: Are situations that you know, learn.
22:26
Speaker 4: The reverse there, oh, but in general, you know, the
22:29
Speaker 4: way that nature usually works is like, you know, the
22:32
Speaker 4: older generation raises the younger generation to be their best
22:35
Speaker 4: selves and take care of them and provide a safety
22:38
Speaker 4: net for them to stumble the trip and then pick
22:41
Speaker 4: themselves back up and then bring that back to the
22:44
Speaker 4: next generation, the next generation, you know. So yeah, I
22:47
Speaker 4: mean it's sometimes it does take a little health scare
22:50
Speaker 4: that you know, for yourself or through you know, few
22:54
Speaker 4: degrees removed from yourself.
22:56
Speaker 1: But you got to.
22:57
Speaker 4: Think like once again back to like I get to
22:59
Speaker 4: move my body, I get to exercise, I get to
23:02
Speaker 4: eat healthy.
23:03
Speaker 1: And sometimes when people think.
23:04
Speaker 4: Of diet, they always think of like remove or negativity,
23:07
Speaker 4: like things are removed that I can't have choices and anything.
23:11
Speaker 4: Like Americans really love is the independence empowerment of making choices.
23:15
Speaker 1: Right, Like like we're like.
23:17
Speaker 4: Yeah, I got it, Like my own choices is land
23:19
Speaker 4: of the free, and that's amazing. I love our country.
23:21
Speaker 4: But at the same time, it's like, think of all
23:23
Speaker 4: the amazing choices you can make as a person, as
23:27
Speaker 4: an adult to eat healthy.
23:30
Speaker 1: Right.
23:31
Speaker 4: It's more about like kind of thinking ahead though to
23:34
Speaker 4: where you make bad choices the hungry you are. So
23:38
Speaker 4: if you go to the grocery store and you're really hungry,
23:40
Speaker 4: you're just like I'm just like gonna open up those
23:42
Speaker 4: boxes and start eating it or whatever, and like, but
23:45
Speaker 4: if you go to this grocery store and you stick
23:47
Speaker 4: to the outer edges of the aisle and you you know,
23:50
Speaker 4: maybe eate a meal an hour or two before you go,
23:52
Speaker 4: you're probably gonna be like, yeah, you know what, I don't.
23:54
Speaker 1: Need that box of stuff.
23:56
Speaker 4: I need those healthy greens over there look a little
23:58
Speaker 4: bit better or whatever. You know, it does take some
24:01
Speaker 4: thought process and meal preps sometimes to eat a little healthier.
24:04
Speaker 4: But once again back to being consistent. The same way,
24:07
Speaker 4: if you plan your workouts, you plan your week or
24:10
Speaker 4: month in advance, you're gonna have more success. So if
24:13
Speaker 4: you plan your meals instead of just being like, oh
24:16
Speaker 4: my goodness, I have ten minutes to eat and there's
24:19
Speaker 4: nothing in the fridge, so I'm just gonna like grab
24:22
Speaker 4: a box of cocoa puffs and just inhale them, you know, right,
24:27
Speaker 4: And that's when whenever you're really like back to the wall,
24:30
Speaker 4: that's when you make bad decisions usually, you know. And
24:33
Speaker 4: so it's more about like thinking ahead as much as
24:35
Speaker 4: possible and being organized and thoughtful in your planning process,
24:39
Speaker 4: whether it's your workouts, nutrition, your businesses, your daily activities,
24:43
Speaker 4: your organization of your own life and your calendar and
24:46
Speaker 4: everything else is will empower you a lot more.
24:49
Speaker 2: Absolutely, I hope you guys are listening because he is
24:51
Speaker 2: giving some amazing advice to start, Like, we have to
24:55
Speaker 2: start somewhere in that you have to make it up
24:56
Speaker 2: in your mind that you want better for your life,
24:59
Speaker 2: and when you want better, you tend to do better
25:01
Speaker 2: and be consistent at it. I know for me, I
25:04
Speaker 2: looked in the mirror one day and didn't recognize who
25:06
Speaker 2: I was, like years ago because I had a surgery
25:09
Speaker 2: and I couldn't move around for like eight months, and
25:12
Speaker 2: my husband was just giving me comfort food and I get.
25:15
Speaker 3: Mad at him because I'm like what it was like.
25:20
Speaker 2: I just wanted to make sure that you was okay.
25:23
Speaker 2: So I decided that I was gonna go walking. So
25:25
Speaker 2: I had to get this weight off me. And I
25:27
Speaker 2: would go walking five times a week. I would cry
25:30
Speaker 2: when it rain because I couldn't go because I had
25:32
Speaker 2: a specific place that I want to go walk.
25:35
Speaker 3: I like to go outside and be with nature.
25:37
Speaker 2: And so I dropped sixty five pounds and keeping it off.
25:42
Speaker 3: I changed. It was a lifestyle change.
25:44
Speaker 2: I stopped eating meat, I gave up dairy, processed sugar,
25:48
Speaker 2: all the things that I loved when I was dealing
25:50
Speaker 2: with the healing process, I had to let them go.
25:53
Speaker 2: Because otherwise they would have killed me. So it's all
25:57
Speaker 2: about making health decision.
25:59
Speaker 3: You have to start it somewhere.
26:03
Speaker 1: I love that story. I love that story.
26:05
Speaker 4: And it's funny too sometimes, Like you know, like people
26:07
Speaker 4: think that they're doing right by you, especially the IGNO
26:09
Speaker 4: our closest loved ones, and your husband sounds like an
26:11
Speaker 4: amazing guy. But at the same time, it's just like,
26:13
Speaker 4: you know, healthy or excuse me, comfort food doesn't necessarily
26:18
Speaker 4: need to be unhealthy, right and not to say that,
26:21
Speaker 4: you know you don't, and you also need to that
26:24
Speaker 4: one hundred percent in the healthy realm.
26:26
Speaker 1: If you're getting like eighty percent of.
26:27
Speaker 4: The way they're seventeen out of your twenty one meals
26:30
Speaker 4: a week, give or take, are relatively healthy, you're going
26:33
Speaker 4: to be fantastic.
26:34
Speaker 1: Like you do not need to like.
26:38
Speaker 4: Be eating greens and fish and nuts every day for
26:43
Speaker 4: the rest of your life, right, Like that's that's fantastic
26:46
Speaker 4: if that gets you going, and like you feel good
26:48
Speaker 4: with that.
26:49
Speaker 1: But like for the most part, like you can have
26:51
Speaker 1: some red meat here and there, you can have a
26:53
Speaker 1: little bit of dairy, but maybe not every day, you know,
26:56
Speaker 1: because they tend to be inflammatory for a lot of
26:57
Speaker 1: us and not sometimes things are going to be ok
27:00
Speaker 1: for me and not for you, or okay for you
27:02
Speaker 1: and not for me. Just ourt genetic makeup.
27:05
Speaker 4: And you know, like we have a family history on
27:07
Speaker 4: my side with my paternal side that has heart ailments.
27:11
Speaker 4: And my dad had a forduble bypass at fifty five,
27:13
Speaker 4: and he was thin and thin, and he worked out
27:15
Speaker 4: every day. But his twin brother died at fifty four
27:19
Speaker 4: of heart disease, and he lived an unhealthy lifestyle and
27:22
Speaker 4: he smoked and you know, they drank a lot of
27:23
Speaker 4: alcohol and that sort of a thing. And so you know,
27:26
Speaker 4: my dad lived a clean, healthy lifestyle and then lived
27:28
Speaker 4: for another twenty five years.
27:32
Speaker 1: I got, yeah, twenty five years. So you know, I
27:35
Speaker 1: would I would.
27:36
Speaker 4: I would argue that because he was healthy and was
27:40
Speaker 4: you know, fit, and he took decent care of himself.
27:42
Speaker 1: He was not perfect.
27:43
Speaker 4: He's still like his donuts. He drank coke, you know,
27:46
Speaker 4: like and like a lot of sugar. But like, you know,
27:48
Speaker 4: the baby boomer generation, they kind of had that like
27:51
Speaker 4: low fat, high sugar diet that we all know now
27:54
Speaker 4: is really bad for you. But back in back in
27:57
Speaker 4: the seventies, eighties, nineties, they thought it was like good
27:59
Speaker 4: for you, you know, like like don't eat anything with fat,
28:02
Speaker 4: but like and that was like a bad thing is
28:04
Speaker 4: to like low fat, like but they put too much
28:06
Speaker 4: sugar and everything.
28:07
Speaker 1: So like that's what was ingrained in your head, you know.
28:10
Speaker 4: And but you know, he lived a pretty healthy life
28:12
Speaker 4: for the next like up until his last year of
28:15
Speaker 4: his life, he was very healthy. And then you know,
28:19
Speaker 4: things happened and you know, he passed on, but like
28:21
Speaker 4: at the same time.
28:22
Speaker 1: Like because he was fit.
28:25
Speaker 4: He wasn't perfect, but he got another quarter of a
28:27
Speaker 4: century out of his body and a ton of memories
28:29
Speaker 4: and you know, and that sort of a thing. He
28:31
Speaker 4: didn't die when I was in college, you know. He
28:33
Speaker 4: died when I was in my mid forties. And he
28:35
Speaker 4: saw all three of his grandchildren, you know, for years,
28:39
Speaker 4: got to see his son get married and all that stuff.
28:42
Speaker 4: You know, like think of all those things that like
28:43
Speaker 4: people don't get to see because they live an unhealthy life,
28:46
Speaker 4: you know. And just because you should comfort your loved ones,
28:51
Speaker 4: for sure, but just be careful of the way that
28:53
Speaker 4: you do comfort them, because sometimes people find comfort in foods,
28:57
Speaker 4: you know. But comfort and food is ok as long
29:00
Speaker 4: as it's healthy. And I find that like to be
29:02
Speaker 4: a long hanging fruit and it's okay to have like
29:04
Speaker 4: once in a while to be like, oh, this is
29:06
Speaker 4: grandma's homemade pie or whatever. Awesome, Just don't eat grandma's
29:10
Speaker 4: homemade pie every day, please.
29:14
Speaker 1: Right, It's okay.
29:17
Speaker 4: Like I'm not like one of those people that's like, Nope,
29:19
Speaker 4: you could never eat any sugar. You can never have,
29:24
Speaker 4: you know, an alcoholic drink or soda or whatever, and
29:28
Speaker 4: you know, like look limit, you know that's it, just
29:30
Speaker 4: like limit as much as you can realize that those are,
29:34
Speaker 4: you know, a nice little treat to have every once
29:37
Speaker 4: in a while, but not something that should be daily
29:38
Speaker 4: occurrence for yourself.
29:40
Speaker 2: Absolutely, everything in moderation, Everything in moderation. But that broke
29:44
Speaker 2: me because I was like, you know what, these sweats
29:47
Speaker 2: are just getting a little bit too comfy and I
29:50
Speaker 2: can't fit anything in my closet, so I have to.
29:53
Speaker 3: Do something about this.
29:54
Speaker 4: Was that the turning was that the turning point for
29:56
Speaker 4: you that like stuff just didn't start feeling right, or
29:58
Speaker 4: you didn't feel good in your body or skin, or like,
30:01
Speaker 4: what was the actual turning point for yourself?
30:03
Speaker 2: I didn't feel I didn't feel comfortable. I didn't feel myself.
30:06
Speaker 2: I felt sluggish.
30:08
Speaker 3: I didn't want to do anything.
30:10
Speaker 2: When people asked me to go do stuff, I was like,
30:12
Speaker 2: I don't have anything to wear, so no, I'm good,
30:14
Speaker 2: I'm gona stay at home. And I would find myself
30:16
Speaker 2: staying at home, isolating myself from people, and I'm not
30:19
Speaker 2: that person. So I had to do something to change there.
30:26
Speaker 3: And I feel so much. I felt so much.
30:28
Speaker 2: Better when I started to see the difference and and
30:31
Speaker 2: experience the energy burst and not have to rely on
30:35
Speaker 2: a coke or a dairy Queen's blizzard or.
30:39
Speaker 3: Something to feel better. Yeah. So yeah, it was just
30:42
Speaker 3: all about the mindset. My mindset had to change.
30:47
Speaker 4: Yeah, that's so cool because it sounds like you caught
30:49
Speaker 4: it at that right point too, where it got away
30:52
Speaker 4: from you a little bit, But it didn't get away
30:54
Speaker 4: from me so much to where it became a lifestyle
30:56
Speaker 4: change and a choice on your end where you were like, oh,
31:00
Speaker 4: you know, something's.
31:00
Speaker 1: Not right and I don't like the way I feel.
31:03
Speaker 4: And a lot of times what happens is people like
31:07
Speaker 4: that's kind of that demarcation line in the sand for them,
31:09
Speaker 4: either they go down one track or another like even
31:11
Speaker 4: they're just like accepting of like I missed my workouts,
31:15
Speaker 4: I gained sixty five pounds.
31:16
Speaker 1: I'm this is who I am.
31:17
Speaker 4: Now, this is normal, right, And sometimes in America you
31:22
Speaker 4: see it or in the Western world, like you know,
31:24
Speaker 4: like we're a developed country. We have all this access
31:26
Speaker 4: to information and medicine and food, like you know, for
31:30
Speaker 4: the most part, like we're taking care of as a
31:34
Speaker 4: country up to a point, you know, as far as
31:36
Speaker 4: like we don't have to most people don't have to
31:38
Speaker 4: worry about their next meal all the time, right, It's
31:40
Speaker 4: more about like we have access to a lot which
31:46
Speaker 4: tends to make us a little bit gluttonous, and our
31:49
Speaker 4: overall ability to you know, put on weight if you will.
31:53
Speaker 4: And then you look at your neighbor to your left
31:55
Speaker 4: and your neighbor to your right. You're like, hey, you know,
31:58
Speaker 4: Bob and Jim both look this way, so it's okay
32:01
Speaker 4: for me to look this way too. And actually I
32:03
Speaker 4: own my bellies only a little bit over my belt buckle,
32:06
Speaker 4: you know. Bob's is like well over his buck butt buckle,
32:09
Speaker 4: and Jim's, you know, has no muscle and the shoulders
32:12
Speaker 4: all sloped and he's a skinny, skinny guy with the
32:15
Speaker 4: you know whatever whatever it might be that you rationalize
32:17
Speaker 4: in your head, and then you look in the mirror
32:19
Speaker 4: and you're like, hey, I'm not half bad, because like
32:21
Speaker 4: I looked at the neighbors of my left and my
32:23
Speaker 4: neighbor to the right, and you know, I'm better in
32:24
Speaker 4: both of them.
32:25
Speaker 1: But when you're kind of comparing.
32:26
Speaker 4: Yourselves to those that type of person, you're not really
32:29
Speaker 4: comparing yourself to like.
32:30
Speaker 1: What you truly could be as a whole.
32:31
Speaker 4: And that's why like looking everyone up and making all
32:35
Speaker 4: three of us make the right choice and say, hey, look,
32:37
Speaker 4: all three of you guys could be a little bit better.
32:39
Speaker 4: And it's not about being a drill sergeant and being
32:41
Speaker 4: mean about it or anything like that. It's like, actually, like, no,
32:43
Speaker 4: the science is there. We go back three generations. Everyone
32:47
Speaker 4: looked a heck of a lot different, right, right, you know,
32:50
Speaker 4: you go back to like that, you know, World War
32:52
Speaker 4: two generation, there wasn't people that look like we all
32:56
Speaker 4: do now, you know.
32:57
Speaker 1: For the last majority of folks.
32:59
Speaker 4: And yeah, we had just got out of a great
33:01
Speaker 4: depression and there's you know a lot of hunger scares
33:03
Speaker 4: and everything else. But at the same time, you know,
33:06
Speaker 4: people are eating generally more organic foods. They were eating
33:09
Speaker 4: home cooked meals, they weren't eating processed foods out of
33:11
Speaker 4: a box that sort of thing. So it's just, you know,
33:16
Speaker 4: there's a lot more work with your hands and like
33:18
Speaker 4: where you're physically working a little bit more. And whereas
33:20
Speaker 4: now everything everything under the sun is on computer. It's
33:24
Speaker 4: like I'm in the fitness industry and I sit for
33:25
Speaker 4: twelve hours a day because I'm either doing podcasts, i
33:28
Speaker 4: am working on the app, I am training clients online,
33:32
Speaker 4: I'm writing programs or my executive training program whatever it
33:35
Speaker 4: might be. So like literally I am working for like
33:38
Speaker 4: sixty hours a week seated in front of a computer.
33:41
Speaker 4: So for me to move my body afterward, it's like
33:43
Speaker 4: a great.
33:43
Speaker 1: Thing, you know. So and I'm sure you are too.
33:47
Speaker 4: Like everyone, most professions in this day and asi are
33:50
Speaker 4: in front of a computer one way or another for
33:53
Speaker 4: many hours a day. You know, whether it's six ten,
33:56
Speaker 4: you know, twelve hours for fifteen hours.
33:58
Speaker 1: Sometimes.
33:59
Speaker 4: You know folks in New York City area that fifteen
34:03
Speaker 4: hour workdays are in the norm.
34:04
Speaker 1: You know, it's like WHOA, I can't imagine that, you know.
34:07
Speaker 4: Right, Like right, not just five days a week either,
34:09
Speaker 4: it's like sometimes six or seven days a week, you know.
34:11
Speaker 2: So yeah, it's very challenging because I work ten hour
34:15
Speaker 2: days in front of a computer and it's.
34:18
Speaker 3: Hard to move around sometimes.
34:19
Speaker 2: So you have to have that discipline to say, hey,
34:21
Speaker 2: when I go on my fifteen minute break, let me
34:23
Speaker 2: go outside and get a lap in or something like that.
34:26
Speaker 4: So totally, yeah, you know, I would tell people like,
34:29
Speaker 4: if you have an ability to take a conference call,
34:32
Speaker 4: go for a walk, like put in your put in
34:34
Speaker 4: your air pods or put in your bluetooth or whatever
34:36
Speaker 4: it might be. Yeah, you know, throw your phone or
34:38
Speaker 4: if you don't need to like actually physically take notes
34:40
Speaker 4: or whatever. And now there's a lot of AI aps
34:41
Speaker 4: you can actually take notes from your phone call that'll
34:43
Speaker 4: take better notes than you could as a person, So
34:45
Speaker 4: that I could just like go for a walk, and
34:47
Speaker 4: you sound better when you're walking and talking.
34:49
Speaker 1: You probably have clearer thoughts you're out in nature. Like
34:51
Speaker 1: all of it is such a good win win for everybody,
34:54
Speaker 1: you know.
34:54
Speaker 4: So I tell that to people a lot, like get
34:57
Speaker 4: out of your office, even if you're in a city,
34:58
Speaker 4: like in the heart of New York City, or you're
35:01
Speaker 4: in a rural area or the suburbs, like like we
35:03
Speaker 4: both live in the suburbs now, and it's just like,
35:05
Speaker 4: you know, you can go walk around your neighborhood.
35:07
Speaker 1: Or walk down the street or back and it doesn't
35:09
Speaker 1: necessarily need to.
35:10
Speaker 4: Be you know, like where you put on my sneakers
35:13
Speaker 4: in my sweatsuit or whatever.
35:14
Speaker 1: It could just be like you're.
35:15
Speaker 4: Wearing your normal clothes and just like walk, you're not
35:17
Speaker 4: gonna get sweaty walking.
35:18
Speaker 1: You know, Well, Louisiana summers, you know, like out outside.
35:23
Speaker 4: But New York and the New York area summers they're
35:26
Speaker 4: bad too, Like summers summers in the you know, the
35:29
Speaker 4: golf or the East Coast can be kind of in
35:31
Speaker 4: the Midwest can be kind of hard.
35:33
Speaker 1: But you know, other than that, but uh, you know,
35:37
Speaker 1: go for walk in the morning or in the evening.
35:39
Speaker 4: But all right, you know, other than that, like trying
35:41
Speaker 4: to go right in the heat of daycause you might
35:42
Speaker 4: need to change your shirt afterwards being all sweaty. But
35:44
Speaker 4: you know, for the most part, you're gonna get decent
35:46
Speaker 4: weather and you can like go in and out and
35:48
Speaker 4: like it's cool to be exposed to Mother nature, whether
35:50
Speaker 4: it's hot, cold, snowy, you.
35:52
Speaker 1: Know, rain, grabbing an umbrella or whatever.
35:54
Speaker 4: It is, like, just go outside and it's so good
35:57
Speaker 4: and healthy for you.
35:59
Speaker 1: And walking is one of the easiest.
36:01
Speaker 4: Low hanging fruits a human being can do to Like,
36:04
Speaker 4: just you lost sixty five pounds by walking.
36:06
Speaker 1: Were you doing anything else like string training or were
36:08
Speaker 1: you at the time, I.
36:11
Speaker 3: Was doing yoga?
36:12
Speaker 1: Oh yeah, so great, So yoga. How many days a week?
36:14
Speaker 1: Are you doing yoga?
36:15
Speaker 3: Three days a week? And I was walking five days
36:17
Speaker 3: a week?
36:18
Speaker 1: Awesome?
36:19
Speaker 4: And so how how many how many miles or minutes
36:22
Speaker 4: were you walking for like session give or take session.
36:25
Speaker 2: I was walking at least at least an hour. I
36:28
Speaker 2: would give myself an hour each time around Southeastern is
36:32
Speaker 2: if you walk at one time, it's like.
36:34
Speaker 3: Almost two and a half miles.
36:37
Speaker 2: And so I was walking it twice, so five miles
36:39
Speaker 2: every time.
36:40
Speaker 3: That I was going.
36:41
Speaker 2: So I was And I really wasn't worrying about the distance.
36:45
Speaker 2: I was just like I'm going to walk for an
36:46
Speaker 2: hour every time I go.
36:48
Speaker 4: For you and you could you have a conversation and
36:52
Speaker 4: you were at a conversational pace right like you weren't
36:54
Speaker 4: like were you speedw washing.
36:57
Speaker 2: In all the cans. Like if I had other people
36:59
Speaker 2: with me, I would kind of like slow my pace
37:02
Speaker 2: or whatever.
37:02
Speaker 3: But it was me and I was on a mission,
37:04
Speaker 3: I would.
37:05
Speaker 1: Pick up.
37:08
Speaker 3: Right.
37:08
Speaker 1: I love it. I love it. But like that's something
37:10
Speaker 1: that's that's achievable for most people to do.
37:12
Speaker 4: Right, Like, let's face it, like you, you know, sixty
37:15
Speaker 4: five pounds of overweight. That's you know, a decent amount
37:17
Speaker 4: of weight that you had to lose and you were
37:18
Speaker 4: still able to do it and just by doing yoga
37:21
Speaker 4: three days a week and always you nutrition was a
37:24
Speaker 4: you curb that a little bit and like seared.
37:27
Speaker 3: Oh yeah.
37:27
Speaker 2: But when I say I cut out a lot of
37:29
Speaker 2: stuff because I stopped eating meat because it didn't I
37:32
Speaker 2: just will. So when I would go to the doctor
37:35
Speaker 2: and my doctor was like, he's just gonna have to
37:36
Speaker 2: give it up. And I was like chicken too, she
37:40
Speaker 2: was like, yeah, chicken.
37:41
Speaker 1: What about fish? Should you give up fish? I do?
37:44
Speaker 3: I'm a pescatarian, so I do.
37:47
Speaker 1: And yeah, do you eat a lot of fried food
37:50
Speaker 1: or or not? Cut?
37:52
Speaker 3: Yeah?
37:52
Speaker 4: So you cut out so you you all the implement
37:54
Speaker 4: inflammatory foods you really cut out like the dairy dairies
37:57
Speaker 4: especially like I don't like my body doesn't get.
37:59
Speaker 1: Do good with there. I don't think I'm tech technically.
38:02
Speaker 4: I guess I've never been tested, you know, but I
38:04
Speaker 4: don't think I'm like I just don't think I processed
38:07
Speaker 4: dairy that well. Like I could have a glass of
38:09
Speaker 4: milk and be okay. I just don't have like a
38:11
Speaker 4: glass of milk every day, or you know, yogurts every day,
38:15
Speaker 4: or like any sort.
38:16
Speaker 1: Of like ice cream or and things like that.
38:18
Speaker 4: I was like ice cream, especially dairy with sugar for me,
38:20
Speaker 4: is like a like a no go, Like it just
38:23
Speaker 4: does not make me feel good. And they're very inflammatory,
38:26
Speaker 4: you know, within your body. And so the inflammation in
38:30
Speaker 4: your body is something that's really hard to get rid of.
38:34
Speaker 4: And that's something that causes like bloat or soreness. Because
38:39
Speaker 4: exercise should push you, of course, right, especially if you're
38:42
Speaker 4: training hard, but you should be like in this purgatory
38:45
Speaker 4: zone of like constantly being sore or just not feeling
38:49
Speaker 4: like good about yourself.
38:50
Speaker 1: Right, Like when you walked, you've.
38:51
Speaker 4: Naturally released endorphins and everything else, and you felt good
38:54
Speaker 4: about yourself, right, And.
38:56
Speaker 2: I wasn't in pain, Like I was not in pain
38:58
Speaker 2: and I don't think that's that's one of the reasons
39:01
Speaker 2: why a lot of people shout away from exercise.
39:03
Speaker 3: I do believe they feel like, oh, we will be
39:05
Speaker 3: hurt and it would be in pain.
39:07
Speaker 2: But right, but play a big part in it too,
39:14
Speaker 2: like you're recovery.
39:15
Speaker 1: Yeah, totally. And that's another thing too.
39:18
Speaker 4: I talked about this a lot, is like I would
39:20
Speaker 4: actually argue that sleep is probably one of the most
39:22
Speaker 4: important things you could do with like nutrition and fitness,
39:27
Speaker 4: whether it's strength training, cardio or a little combination of both,
39:31
Speaker 4: or you know another in modality like yoga or Pilate's
39:35
Speaker 4: that sort.
39:35
Speaker 1: Of a thing. I'm a fan of all those across
39:38
Speaker 1: the board. And I think you do you you do
39:40
Speaker 1: what you like to do because if you like to
39:42
Speaker 1: do something out be showing up and be consistent with.
39:44
Speaker 4: That are going to be that much more right. But
39:47
Speaker 4: I do think that there's certain inherent variables of like
39:50
Speaker 4: you don't.
39:50
Speaker 1: Getting your heart rate up a little bit, getting a
39:52
Speaker 1: little bit.
39:52
Speaker 4: Of a strength going will help yourself for longevity purposes
39:56
Speaker 4: and or whatever your goal is.
39:58
Speaker 1: And maybe a in life like let's say you like to.
40:01
Speaker 4: Play pickleball or you like to play tennis, or or
40:04
Speaker 4: you want to shoot, you know, run full court basketball
40:06
Speaker 4: with your with your community church league or whatever whatever
40:10
Speaker 4: it might be. You know, you know, you play an
40:13
Speaker 4: adult sports league in some way, shape or form, Like
40:15
Speaker 4: figure out like what that sport is and realize that
40:17
Speaker 4: even pickleball, you are moving laterally, side to side and
40:21
Speaker 4: backwards and forwards. And unfortunately, for many people, they barely move,
40:26
Speaker 4: let alone only forward. So for them to go out
40:29
Speaker 4: and play pickleball, it's like an orthopedis dream because there's
40:32
Speaker 4: like constant acl MCL injuries in the knees.
40:34
Speaker 1: Achilles tendons and all that. It's not to say that
40:37
Speaker 1: you shouldn't play pick a ball. I'm a fan of
40:39
Speaker 1: moving your body, and.
40:40
Speaker 4: But sometimes people think I can play pickleball, and I'm like,
40:44
Speaker 4: you haven't. You might only be forty five, but you
40:46
Speaker 4: haven't moved laterally in twenty years or twenty five years maybe,
40:51
Speaker 4: So like what do you think?
40:52
Speaker 1: Like you sit for.
40:52
Speaker 4: Twelve hours a day and you're just gonna all of
40:54
Speaker 4: a sudden pick it up, and then you're gonna be
40:55
Speaker 4: frustrated because you got injured. Like, realize that a certain
40:58
Speaker 4: amount of strength and mobility training is going to take
41:01
Speaker 4: you to a whole other level that's super super basic,
41:05
Speaker 4: Like you don't need to necessarily work out for seven
41:07
Speaker 4: days a week, but even a couple of days a
41:09
Speaker 4: week of like just doing certain patterns for yourself will
41:12
Speaker 4: translate over to your overall health and fitness. And like
41:14
Speaker 4: whatever your maybe your sporting goals or your daily goals
41:17
Speaker 4: are going to be to where you are going to
41:20
Speaker 4: be able to play or work out or exercise without pain.
41:23
Speaker 1: But you shouldn't be in pain. You might be like, right,
41:26
Speaker 1: you know your.
41:27
Speaker 4: Lungs, you know you're perspiring, and your your biceps are
41:30
Speaker 4: a little sore, your shoulders feel like they got to
41:33
Speaker 4: work out, but overall, like you should recover by the
41:36
Speaker 4: next day. And if you find yourself like with doms
41:39
Speaker 4: or delayed onset muscle soreness for days on end, it
41:41
Speaker 4: probably means.
41:41
Speaker 1: That you're working out a little too hard. Maybe dial
41:43
Speaker 1: it back, take your rest.
41:44
Speaker 4: Day, you know, get your get your sleep in and
41:47
Speaker 4: everything else, and get your hydration in and all that.
41:49
Speaker 4: And at certain times of the year, we're making jokes
41:51
Speaker 4: earlier about Louisiana summers and you know New York summers,
41:54
Speaker 4: Like you you know, realize there's a seasonality, especially when
41:57
Speaker 4: you train outside that you probably are maybe going to
42:00
Speaker 4: have to take.
42:00
Speaker 1: An electro light packet, right, you are gonna have to like.
42:02
Speaker 4: Make sure you stay hydrated much more in the summer
42:05
Speaker 4: in Louisiana than you wouldn't Ganuary.
42:07
Speaker 1: Like that's a no brainer.
42:08
Speaker 4: But that's what's cool is kind of put you more
42:10
Speaker 4: in touch with Mother Nature and the seasonality of you know,
42:13
Speaker 4: the weather patterns and just as a human being to
42:15
Speaker 4: be exposed to elements in general, and not everything needs to.
42:18
Speaker 1: Be seventy degrees, you know, and right, I think forty.
42:22
Speaker 4: Percent humidity and inside in the ac or whatever, you know,
42:25
Speaker 4: like we all want to be in. It's like we're
42:27
Speaker 4: constantly like, no, the heat's at seventy, the ace's at seventy.
42:29
Speaker 4: Like that's where we live, you know, fifteen hours a day.
42:32
Speaker 1: In front of a computer, and we wonder why we
42:34
Speaker 1: would come soft a little bit, right, right. I love
42:38
Speaker 1: like training outside.
42:39
Speaker 4: I love I love like all sorts of cold weather,
42:42
Speaker 4: hot weather, as long as it's not slippery where you're
42:44
Speaker 4: gonna slip on ice or that sort of thing or
42:46
Speaker 4: get hurt or injured, or it's lightning up. I mean
42:48
Speaker 4: like don't be stupid, you know, but within reason, like
42:52
Speaker 4: like expose yourself to be able to train in hot weather,
42:55
Speaker 4: cold weather at all points in between once again exclude
42:58
Speaker 4: lightning storms to icy that sort of a thing.
43:02
Speaker 1: But even if it's snowy out and you have good
43:03
Speaker 1: footing and like you can, like I.
43:05
Speaker 4: Think it's awesome to go for a hike or running
43:07
Speaker 4: the forest like in a trail or whatever, as long
43:09
Speaker 4: as it's like it's dirt, it's not iceed to show
43:11
Speaker 4: on the sides that sort of thing, and you got
43:13
Speaker 4: sure footing, okay, you know, but yeah, I'm a big
43:17
Speaker 4: fan of like training outside, so it's cool that you
43:19
Speaker 4: were able to achieve all that for yourself. Piki like
43:22
Speaker 4: with like you know, like following like a repetitive basic
43:26
Speaker 4: pattern and mean you probably tell tell me, like when
43:29
Speaker 4: you started out, how did you start out?
43:33
Speaker 2: I just would drive to the college and just walk.
43:36
Speaker 2: I think I think it was more so to get
43:40
Speaker 2: out of the house and clear my mind because I
43:42
Speaker 2: needed to change the center scenery at the eight months.
43:46
Speaker 2: And then I'm like, you know what, I love the air.
43:48
Speaker 2: And then you meet people that's doing the same thing,
43:51
Speaker 2: and then you get familiar with these people, so you
43:53
Speaker 2: look forward to seeing them, they look forward to seeing you,
43:56
Speaker 2: and they say, wait a minute, I've been walking around
44:00
Speaker 2: here for a couple of times. Yeah, okay, my pants
44:04
Speaker 2: give them a little, you know. So now I'm starting
44:07
Speaker 2: to look a little better.
44:08
Speaker 3: You know, I'm not as pale.
44:09
Speaker 2: You know, I'm starting to sleep better at night.
44:12
Speaker 3: And so that for me was.
44:14
Speaker 2: Because I was in insomniac, Like, you know, I slept
44:17
Speaker 2: when I was able to sleep sometimes that was in
44:19
Speaker 2: the middle of the day where I should have been
44:21
Speaker 2: doing other stuff. And I just took on that pattern
44:25
Speaker 2: like okay, I sleep when I sleep whatever, and missing
44:28
Speaker 2: out on my family's time and going to spend time
44:31
Speaker 2: with friends and things like that. And I just didn't
44:33
Speaker 2: want to be that person. So I just I just
44:36
Speaker 2: started walking. I just I say, you know what, I'm
44:38
Speaker 2: gonna just make a commitment to myself to at least
44:42
Speaker 2: do it three times a week.
44:44
Speaker 1: And I got so used to doing it.
44:45
Speaker 3: It was like this is a no brainer for me.
44:49
Speaker 1: I love it, and it's such an easy thing to do.
44:51
Speaker 4: It doesn't cost any money, right, Like you literally just
44:53
Speaker 4: like walk out your door and like walk And that's
44:56
Speaker 4: so cool and like sometimes people think they need to have,
44:58
Speaker 4: you know, expensive gym memberships and that sort of thing.
45:01
Speaker 4: I'm like, no, you don't really need, like even if
45:03
Speaker 4: you wanted to add in like a couple of dumbbells
45:05
Speaker 4: for your home. That's why I developed my app the
45:07
Speaker 4: way that I did is because it's like dumbbells don't break,
45:10
Speaker 4: Like they're not machines, right, Like, dumbbells will be here
45:14
Speaker 4: after you're gone, Like let's base it.
45:15
Speaker 1: Like they're a piece of metal or like rubber, you know,
45:18
Speaker 1: rubber or whatever, Like they're not going anywhere, Like that'll
45:22
Speaker 1: be here for you know, centuries. But like you know,
45:26
Speaker 1: you need some resistance bands or even just.
45:27
Speaker 4: Your body weight like like for the most part, like
45:30
Speaker 4: very inexpensive that will last a long long time. And
45:33
Speaker 4: the ability to like couple in some string training elements
45:36
Speaker 4: with walking, for instance, like you're going to cover eighty
45:40
Speaker 4: ninety percent of your basis right there, and then add
45:41
Speaker 4: in some like yoga or other things that you personally
45:44
Speaker 4: like to do that you feel strongly about, like all
45:47
Speaker 4: the power to it. It doesn't Sometimes the fitness world,
45:50
Speaker 4: and you watch the social media world, they try to
45:52
Speaker 4: like make things very.
45:54
Speaker 1: Complex for clicks.
45:55
Speaker 4: Or for like you know, the hook if you will
45:58
Speaker 4: on the social media platform where it's like they're challenging
46:00
Speaker 4: some norm and I'm like, no, it's like you know,
46:03
Speaker 4: like it's not complex, it's being consistent.
46:08
Speaker 1: That is the most important thing.
46:10
Speaker 4: Sometimes things things look really cool for a video and
46:12
Speaker 4: like you'll watch.
46:13
Speaker 1: It, and I've see it all the time.
46:14
Speaker 4: I found myself watching a video, I'm like, wow, that
46:16
Speaker 4: person's amazing. But guess what, Like, you're still amazing if
46:19
Speaker 4: you just show up and me consistent for yourself and walking,
46:22
Speaker 4: you know, and doing that activity of anything. I think
46:24
Speaker 4: that's even better because you're doing something that a lot
46:28
Speaker 4: of people can do and a lot of people choose
46:29
Speaker 4: not to do, and it's such an easy thing for
46:32
Speaker 4: people to do if they just do it with amazing results,
46:36
Speaker 4: Like you lost sixty five freaking pounds because you just
46:40
Speaker 4: started walking.
46:41
Speaker 1: Five days a week, right, Like, think about it.
46:44
Speaker 4: And then the yoga on top of that was kind
46:46
Speaker 4: of like you know, that little extra thing that was
46:49
Speaker 4: like a sweet reward for all of a sudden, Well,
46:52
Speaker 4: I've lost weight and now I can move my body
46:54
Speaker 4: a little bit better. So when I do yoga I
46:56
Speaker 4: feel better and stronger at yoga because I don't weigh
46:59
Speaker 4: as much. Like it's like a double edged sort of
47:01
Speaker 4: positivity if you will, like where you lose weight, your
47:04
Speaker 4: move better, you feel better, you clothes fit better, you
47:07
Speaker 4: look better, you sleep better, so you recover better. You know,
47:10
Speaker 4: like a lot of times when you're eating like coumfort
47:12
Speaker 4: foods that are very high in sugar, you're you have
47:14
Speaker 4: a regular sleep patterns or the you know, alcohol is involved,
47:18
Speaker 4: you don't get in that deep rem sleep that is
47:19
Speaker 4: so important for folks. And it's just like you know,
47:21
Speaker 4: it's it's a like a really like downward spiral or
47:25
Speaker 4: an upward spiral. But it's your choice at the end
47:28
Speaker 4: of the day.
47:29
Speaker 3: So at the end of the day, it is your choice.
47:31
Speaker 2: Yes, before we go, Chris, let the people know how
47:36
Speaker 2: they can connect with you if they want to work
47:38
Speaker 2: with you, where you hang out on social media, website,
47:40
Speaker 2: all the things.
47:41
Speaker 3: Let us know.
47:42
Speaker 4: Oh yeah, the best. Thank you so much for the plug.
47:44
Speaker 4: Oh so, Chris Ryanfitness dot com c H R, S, R,
47:47
Speaker 4: Y A, N F I, T and E S S
47:50
Speaker 4: just like it sounds, Chris Ryanfitness dot com. That's my website.
47:53
Speaker 4: It has all the information on that Chris Ryan Fitness app.
47:55
Speaker 4: It's also available for download in the App Store for
47:58
Speaker 4: Apple as well as in the Google Play Store for
48:02
Speaker 4: Android users. And what's cool is you can scan it
48:04
Speaker 4: right on into your your smart TV.
48:07
Speaker 1: From the app on your mobile phone.
48:10
Speaker 4: You can have in your laptop your iPad, you can
48:13
Speaker 4: download workouts and when you have Wi Fi to play
48:16
Speaker 4: them at the beach or out in nature in a
48:18
Speaker 4: park or wherever where maybe there isn't Wi Fi, and
48:21
Speaker 4: they can stream them there out in nature, and then
48:25
Speaker 4: you know, that's the app side. I'm also on Instagram
48:27
Speaker 4: at Chris Ryan Fitness as well LinkedIn at Chris Ryan Fitness.
48:31
Speaker 4: I also do one to one executive style of training
48:33
Speaker 4: for folks in the business world as well. That if
48:35
Speaker 4: they're looking for somewhere in between like personal training and
48:39
Speaker 4: the app and they need some sort of more of
48:41
Speaker 4: accountability style performance coaching, I do that as well, and
48:46
Speaker 4: do personalized programming and accountability coaching for those folks as well.
48:50
Speaker 4: So there's a number of ways that I've seen the
48:53
Speaker 4: marketplace develop and been asked by clients and members and
48:57
Speaker 4: people I come in contact with, and so that's how
48:59
Speaker 4: I listen to the marketplace and I say, oh, well,
49:01
Speaker 4: that's that's interesting. There's more folks out there that I
49:03
Speaker 4: need that, so let me offer that service too. So
49:06
Speaker 4: you know, I'm always thinking with that business mind and
49:08
Speaker 4: making sure that I could castlind that as why as
49:10
Speaker 4: possible to help empower people to be their best selves.
49:14
Speaker 3: Absolutely absolutely, I love it. I love it so Chris.
49:17
Speaker 3: It has been amazing having you here. Thank you for
49:19
Speaker 3: coming to kid so much.
49:21
Speaker 1: Yes, of course I love kicking with.
49:23
Speaker 2: You absolutely Well, thank you all for tuning in to
49:26
Speaker 2: another episode. If this conversation resonated with you in any way,
49:30
Speaker 2: shape or form, make sure that you subscribe, follow, and
49:33
Speaker 2: share until next time.
49:35
Speaker 3: Make sure that you keep moving your body.
49:37
Speaker 2: But you've got to start with your mindset first so
49:39
Speaker 2: that you can live the life that is more fulfilling
49:41
Speaker 2: and pleasing to you. I am back every Thursday for
49:45
Speaker 2: a new episode of Kicking It with Kiki until next time.
49:48
Speaker 2: Purple hug later
49:52
Speaker 3: Check in with