Latest / SOTA Personal Training Podcast / Meet Coach Claire! Fueling the Body, Half Marathons, Lacrosse, Vikings or Packers???

Transcript

Meet Coach Claire! Fueling the Body, Half Marathons, Lacrosse, Vikings or Packers??? · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:10
  I'm Coach Sean here with our newest coach, Coach Claire.
• 0:13
  Claire, how we doing? Good.
• 0:14
  How are you? I'm good to be here.
• 0:16
  Yeah, yeah. No, I'm doing good.
• 0:19
  I'm, we're going to introduce you to the team today a little
• 0:22
  bit and I'm going to start this. I'm going to do this the fill
• 0:25
  way. OK, so the fill way, whenever
• 0:27
  Phil's doing a podcast with anybody is we're going to do
• 0:30
  some like ice breaker questions. You know it's going to ask you
• 0:34
  like 5 random questions and then we'll go from there.
• 0:37
  OK, I'm. Ready.
• 0:38
  All right. Coffee or tea?
• 0:39
  Coffee. OK, very good.
• 0:44
  But I like tea. OK, nice.
• 0:45
  Yeah, I'm coffee too. OK, let's see.
• 0:49
  Vacation Beach or mountains? I that's really hard.
• 0:54
  I love both. I love hiking, love camping, but
• 0:59
  love to sit on the beach. Yeah, OK.
• 1:01
  I. Don't know.
• 1:02
  OK. Depends on the time of year.
• 1:03
  It depends who I'm with. Yep.
• 1:04
  Yeah, that's hard. All right, that's cool.
• 1:07
  Yeah, you can go with both. Let's see books or movies.
• 1:13
  Oh my gosh, that's another hard one.
• 1:16
  First instinct. Books.
• 1:19
  OK, nice, but I also love. Watching movies, it's hard.
• 1:22
  I know. Jeez.
• 1:24
  Fiction or nonfiction books? Nonfiction.
• 1:30
  Nonfiction. Fiction.
• 1:31
  Fiction. What's the one that's not real?
• 1:33
  Fiction. Fiction.
• 1:34
  Yeah, yeah. Then that.
• 1:35
  One yeah, Fiction. Love it.
• 1:36
  All right, cool. Maybe we'll come up a little
• 1:39
  closer to the mics. I'm thinking I realized we were
• 1:41
  trying to like we're always messing around with the
• 1:42
  technology. You guys, listeners know this on
• 1:44
  this podcast. And today I'm like, let's turn
• 1:46
  the mics down a little bit and then let's do this thing.
• 1:48
  So we'll just come in. We're going to come in close on
• 1:50
  the mics here, but OK, let's see.
• 1:52
  Last one, Vikings or Packers, let's go.
• 1:57
  All right, Coach Blake is literally looking at us from
• 2:00
  outside right now, giving us that stare down.
• 2:05
  Get him in. Come in, come in.
• 2:06
  Bring him in. We're bringing Coach Blake in
• 2:08
  early to this one. There you go.
• 2:09
  Yeah. Talk every time.
• 2:11
  Talk into the the mic. What?
• 2:13
  We're 2 minutes in and you're already hijacking the podcast.
• 2:15
  Yeah, I was just looking inside. What are you talking?
• 2:17
  Well, I brought you in, so. Yeah.
• 2:18
  Say something to the fam. What up?
• 2:20
  Soda, fam? Get your protein in.
• 2:23
  Put the cookie down. Put the alcohol down and let's
• 2:26
  rock this. OK.
• 2:28
  Great. Thank you, Blake.
• 2:28
  There we go. Yeah.
• 2:29
  Shut the door if you can for us. All right.
• 2:31
  Thanks, man. All right.
• 2:32
  Yeah. Claire's a Packer fan, which is
• 2:33
  the most important thing you guys need to know about Claire.
• 2:37
  Yeah, exactly. Yep.
• 2:39
  Wait a minute. How did you become a Packer fan
• 2:41
  again? Was it so?
• 2:42
  My dad was born in Wisconsin, OK, raised in Wisconsin, a big
• 2:45
  Packer fan, his whole family all that.
• 2:48
  My mom was born and raised in Minnesota and they met kind of
• 2:51
  little rivalry, but then my mom fell in love with Brett.
• 2:53
  Favre He. Played for both teams, so, and
• 2:57
  then just became a Jordan Nelson fan, got him a jersey, jersey
• 3:01
  and everything. And then, you know, we had
• 3:03
  pictures of us as little kids wearing our Packer stuff.
• 3:05
  So she's kind of converted. I have three siblings.
• 3:09
  All of us grew a pack of fans. And then my dear brother, he's a
• 3:12
  traitor now. He's a Viking fan, I think,
• 3:15
  again, just out of spite. Yeah, OK.
• 3:18
  Just to be annoyed, all right? Yeah, yeah.
• 3:21
  No, that's fair. Yeah.
• 3:23
  You said OK, so you said sorry, three brothers.
• 3:26
  Yeah, I got, I don't know, hardly anything.
• 3:27
  Three siblings. OK, Yeah.
• 3:28
  Yeah. And then you said you had a
• 3:29
  niece or you have an. Niece and a nephew, yeah.
• 3:32
  OK, nice. How old are they They're. 5:00
• 3:34
  and 3:00. Five and three.
• 3:35
  They love them. They're awesome.
• 3:36
  Being an aunt is the best thing ever.
• 3:37
  OK, All right, love. It.
• 3:39
  Yeah. What's your favorite part about
• 3:41
  it? That they love you so much
• 3:45
  because you're not telling them what to do.
• 3:48
  They know that you're not like the rule.
• 3:51
  You're the cool fun. Aunt, yes, I'm the fun cool
• 3:53
  aunt, but they listen to you when you do say stuff because
• 3:55
  they're like fine, I love you, OK?
• 3:57
  I listen. Yep, Yep.
• 3:58
  But if it's like Mom, they're like, you tell me what to do all
• 4:01
  the time. Yeah.
• 4:02
  Yep, OK, I love it. I like it.
• 4:04
  The fun aunt. OK, now a little bit more into
• 4:07
  fitness. This will also be like a simple
• 4:09
  question or two here to start favorite exercise and then least
• 4:14
  favorite exercise. Hmm, least favorite already know
• 4:19
  reverse reverse flies. Reverse flies hate those.
• 4:23
  Wait, just like dumb, like back fly, like OK, yeah, yeah, like
• 4:27
  rear delt flies. Yep.
• 4:28
  OK, so. Bad at them, OK, but I mean, you
• 4:31
  know, not the most important exercise in the world.
• 4:34
  Yeah, you. Know what I?
• 4:34
  Mean, yeah. I'd say favorite that's.
• 4:37
  So hard. Don't tell him it's burpees, no.
• 4:39
  No, no, I mean I love a good squat.
• 4:43
  I love a good squat. Yeah, OK.
• 4:48
  What kind of squat? I would say a good goblet squat
• 4:55
  is always good. Yeah, spend those a bit.
• 4:58
  Depends on the day for the barbell.
• 5:00
  Yep. Yeah, that.
• 5:02
  Was going to be actually one of my other questions.
• 5:03
  I forgot barbells or dumbbells. I think dumbbells, OK, yeah,
• 5:12
  yeah. But like, you know, deadlift
• 5:14
  squats, those are always good with the barbell.
• 5:15
  Too. Yeah, yeah, yeah, exactly.
• 5:17
  No, that's good. Yeah.
• 5:18
  And we've like talked about this endlessly on the podcast in here
• 5:21
  in the gym. But like, you know, for most
• 5:23
  people, dumbbells are just. There's a place for using
• 5:25
  barbells, right? But like for most people just
• 5:28
  doing dumbbell exercises, you can do so much with dumbbells
• 5:32
  and it's just kind of like a more appropriate tool starting
• 5:34
  out a lot of times with people, so.
• 5:35
  You don't have to worry about, like, the barbell, especially
• 5:37
  with the squats on your back, like, yeah, well, what if, you
• 5:40
  know, it's so much easier to just drop a dumbbell, set it
• 5:43
  down versus like, well, what do I do with this big barbell on my
• 5:46
  back now? Yeah, yeah.
• 5:47
  Yeah, exactly. So, no, it's good.
• 5:50
  All right, So favorite exercise squats?
• 5:51
  Least favorite rear delt fly? Yeah, I figured you were going
• 5:53
  to say something. You know, like everybody says
• 5:55
  like lunges are the most hated everybody.
• 5:58
  Yeah yeah, you said that yesterday with a client.
• 6:00
  Yeah, yeah. Only, only us like the trainers
• 6:03
  and coaches, the. Weirdos.
• 6:04
  We like lunches. But no, yeah.
• 6:06
  Like anybody else who's not like a fitness coach hates lunches.
• 6:10
  I mean, I I still kind of hate doing it in my own workouts.
• 6:12
  But how did you, I know, I know, like, some of your background,
• 6:16
  right. But how did you get just into,
• 6:18
  you know, fitness? Fitness coaching?
• 6:21
  Yeah. Well, I guess I grew up playing
• 6:22
  sports, so super competitive, super into, you know, weight
• 6:26
  training, stuff like that for all the sports I did.
• 6:28
  I did hockey in lacrosse and then in high school we worked
• 6:30
  with a strength training, speed agility with Twin Cities
• 6:35
  orthopedic orthopedics in my lacrosse team.
• 6:37
  And then I was like, oh, I loved it.
• 6:40
  This is super great. So then I went to college.
• 6:41
  I initially went to University of Iowa for biology just because
• 6:46
  I didn't know exactly what I wanted to do.
• 6:47
  Then I switch it to exercise science and I loved it.
• 6:51
  And I was like, yeah, this is for me.
• 6:52
  Like I could tell because classes that I was taking, I was
• 6:55
  very interested in, you know, like those classes you take in
• 6:59
  high school math, not a math person, but like the about the
• 7:02
  body anatomy, loved it. Those were those were the
• 7:04
  classes I really, really loved. And then I graduated May of 24.
• 7:11
  I'd admire in sports and rec management as well.
• 7:15
  And I was like, yeah, fitness is my, my thing.
• 7:18
  I I love being around people. I love talking to people
• 7:21
  sometimes a little too much. I get to strategy pretty easily
• 7:23
  there. But yeah.
• 7:25
  So then I yeah, I've worked in Orangetheory and I'm here.
• 7:30
  Yeah, yeah, yeah. It's funny.
• 7:31
  We were joking around yesterday about like the getting to, you
• 7:33
  know, getting distracted. It's always a funny challenge.
• 7:36
  Like as a coach, you're like in your head, the number one thing,
• 7:39
  you know, the number one thing every client always wants us to
• 7:41
  do for them, count them, is to count the damn reps.
• 7:43
  Yep. I think it's like the only.
• 7:45
  Feel like I need to set the base here is that I cannot be
• 7:48
  trusted. I will try my best and I think
• 7:50
  using the hand method has worth the best.
• 7:51
  That's what Ben was saying too. So I think I need to count on my
• 7:54
  hands, but even then. Yeah, yeah, 'cause client's
• 7:59
  listening like I, I, I know you're all out there thinking
• 8:01
  it, right? Like it's, are you counting?
• 8:03
  How many reps have I been doing? Like the work?
• 8:04
  Oh, you've done 8? Yeah, yeah, I always tell
• 8:07
  clients like it's within, it's ±2 if I'm counting for you, it's
• 8:10
  ±2. If I told you you did 10, you
• 8:13
  maybe did somewhere between 8:00 and 12:00, right?
• 8:15
  But it's that weird balance of like maintaining a conversation
• 8:18
  while kind of counting on your hand and whatever.
• 8:20
  Especially if you're really into the conversation too.
• 8:22
  Then you're like talking about bread.
• 8:25
  You're like 20 reps. Oh, sorry.
• 8:27
  Yeah, you can stop now. And that's like the most
• 8:29
  important thing anyways, just to keep having a good conversation,
• 8:32
  like the flow of the session, you know what I mean?
• 8:34
  And The funny thing is sometimes I like kick myself for doing
• 8:37
  this as a coach because I will like, stop people at 10 reps.
• 8:40
  And I'm like, I know she could have done like four more.
• 8:42
  I should just let her keep going until she was like, can we stop?
• 8:45
  Yeah, yeah. Because then you're like, oh,
• 8:46
  now I can go heavy. Yeah, yeah.
• 8:48
  Exactly. So anyway, yeah, what the heck
• 8:51
  was I going to say? Trying to rack my brain?
• 8:55
  And then, yeah, you were saying lacrosse.
• 8:57
  I had a question about lacrosse. I'm trying to think, well, it's
• 9:00
  it's weird too, because I feel like it got super popular
• 9:04
  probably. Like, I mean, you're what, you
• 9:06
  know, 10 to 12 years younger than I am.
• 9:08
  I feel like it got really, really popular, like right after
• 9:12
  my generation was graduating. A lot of people I know I didn't
• 9:16
  have it at their schools, like they had boys lacrosse or they
• 9:19
  didn't have girls or they just didn't have it all.
• 9:22
  So I think in Minnesota, my coaches were like the original
• 9:28
  lacrosse coaches in Minnesota for girls high school.
• 9:31
  It was like 22,001, 2002. Yeah, so sweet.
• 9:36
  Yeah, I know. So it's pretty awesome.
• 9:38
  But like, yeah, my mom didn't grow up with it.
• 9:39
  It was not my dad's school. When when I went to school in
• 9:42
  Iowa, a lot of them were like, we don't have lacrosse.
• 9:45
  And I was like, what do you mean?
• 9:46
  Yeah, so the club lacrosse and I played for it was like all
• 9:49
  Illinois and a lot of Minnesota, but everyone in Iowa was like,
• 9:53
  no, they had a boys team or no, we didn't have it at all.
• 9:55
  Like it wasn't. I know.
• 9:56
  So it's interesting. But obviously East Coast, it's
• 9:58
  pretty big over there. So they've had it for, you know,
• 10:00
  a while, OK. Interesting.
• 10:02
  OK. And then like, so how does it, I
• 10:03
  don't even know the basics of the the game really in terms of
• 10:06
  like, you know, when you're playing the like high school or
• 10:08
  college level, like how many players are on the field?
• 10:10
  What like position did you play? So I will say men's and women's
• 10:14
  lacrosse very different. They are not the same sport
• 10:17
  truly. So for women's you have your
• 10:20
  goalie, 4 defense, 3 midfielders, 4 attackers.
• 10:23
  I played defense and both the sports I did, I played defense.
• 10:26
  I loved it. And then for men, you have a
• 10:30
  goalie 3 defense, but they have long sticks.
• 10:33
  And then you have your BOGO, you're undoing the face off and
• 10:38
  you have two, they call them an LSM like long sick MIDI and then
• 10:42
  short sick MIDI. And then you have three attack,
• 10:43
  but then they have short sticks and you know they were Patty and
• 10:46
  they hit each other. Girls lacrosse, you get a
• 10:49
  whistle. I mean a.
• 10:51
  Lot. OK, nice.
• 10:52
  I've seen college like you play a little bit more, which is
• 10:54
  awesome, yeah. Yeah, yeah, that's cool.
• 10:56
  It like when you're thinking of like the long sticks and the
• 10:58
  short. Sticks too.
• 10:59
  It makes me think of like Harry Potter, like the the Quidditch
• 11:02
  games. Yeah.
• 11:03
  Is it? They are bonking each other so I
• 11:05
  I love watching meds lacrosse it's just because they just hit
• 11:11
  the hell. Just hit the yeah.
• 11:12
  Yeah, and I'm like, why don't, why can't we do that?
• 11:13
  You know, like we have goggles and that's it.
• 11:15
  But I know they're incorporating like women's helmets and stuff a
• 11:18
  little bit more. I think in the Canada teams
• 11:22
  didn't wear goggles. OK.
• 11:25
  In women's lacrosse, So yeah, they need to, but we just have a
• 11:29
  lot more rules. And I would say now, if anyone
• 11:32
  on here knows about lacrosse, they might not like this, but
• 11:36
  women's lacrosse, I'd say, is a lot more skill involved, whereas
• 11:41
  men's a lot more power. I mean, they RIP those shots.
• 11:44
  They're fast. But in women's lacrosse, we were
• 11:46
  able to run in, dodge all the way up, whereas, like, you can
• 11:51
  take the slowest shot ever, but you can make it if you, you
• 11:55
  know, work a little bit sick. But men's, I mean, they're all
• 11:58
  unreal. Oh, my gosh.
• 12:00
  Yeah. OK.
• 12:00
  Yeah. Do you still play at all?
• 12:02
  Like recreationally? I coach actually during the
• 12:04
  summer so I coach 10U and 12U and I love it.
• 12:07
  Yeah this past summer I really wanted to play directly but I
• 12:10
  worked until like 8:00 PM on Wednesdays and the games were at
• 12:13
  like 8 or 9 so hopefully I get to do it cuz I would love it.
• 12:19
  Yeah, yeah, yeah, hell yeah. It'd be awesome.
• 12:22
  For like let's say, cuz this kind of ties into what we do
• 12:25
  here as well. Every type of training has a
• 12:28
  certain type of goal, whether it's get stronger, get more
• 12:31
  powerful, more flexible or whatever.
• 12:33
  Like let's say you know, and this may not apply to the age
• 12:36
  group that you're coaching. Maybe it does.
• 12:37
  But like, you know, let's say someone is trying to get better
• 12:40
  at lacrosse, right? What do you think are like the
• 12:43
  best exercises or the best type of training for?
• 12:47
  I mean, you're running a lot. It's a big cardio.
• 12:51
  So we would do conditioning all the time, but that was like
• 12:53
  every practice you conditioned. But the strength training we did
• 12:57
  is a lot of that power focus. So stop and start a lot of like
• 13:01
  your sprinting mechanics. So a lot of that kind of lower
• 13:04
  body stuff, you know, obviously you're using your lower or your
• 13:07
  upper body as well, but it wasn't like, you know, let's do
• 13:10
  some bicep curls because it's not, you know, you're using your
• 13:13
  lower body a lot more. Yeah, I don't know.
• 13:17
  Yeah. I mean all sorts of stuff.
• 13:18
  It's funny because just mentioning like the bicep curls,
• 13:20
  bicep curls is such a thing for like meatheads like me and Coach
• 13:23
  Blake, you know, go in front of the.
• 13:25
  Mirror. I know, yeah.
• 13:26
  We can RIP out, but like in terms of sports or just real
• 13:28
  life, it has very little. Yeah, useful application, yeah.
• 13:32
  You know. Like all it's like, it's like
• 13:33
  the number one go to especially you walk into any College in the
• 13:36
  country and there's all the guys in the rec room.
• 13:38
  Girls for the girls, that's what it is for the.
• 13:40
  Girls, but it's not even OK since we're going, since you
• 13:42
  went there, right? Like, isn't it like, OK, do you
• 13:45
  know, as a young woman, Like, do women even find like biceps
• 13:48
  attractive? Is it a big?
• 13:50
  Deal. I mean, I think the first thing
• 13:52
  I know is our shoulders. So biceps, I'm not going to be
• 13:54
  like, well, look, these are big old biceps.
• 13:57
  Like I feel like it's if you have big upper body and arms,
• 14:00
  it's pretty. I mean, you're probably good at
• 14:03
  like all of it upper body wise, but I wouldn't be like, yeah,
• 14:06
  the biceps, my favorite muscle. Like that's not yeah, that's not
• 14:10
  not for me. It's fine.
• 14:12
  Yeah, it's I, I hear that a lot too.
• 14:13
  Is that like shoulders matter from an aesthetic perspective?
• 14:17
  But whenever we're doing like the biceps stuff and even
• 14:19
  triceps, like all the arm stuff, it's literally just like guys
• 14:22
  trying to impress other guys, I think.
• 14:23
  Yeah, it totally is. Look at your arms.
• 14:26
  No, literally that's it's totally the guys for the guys.
• 14:29
  Yeah, it's really, really funny. Do you What about like in in
• 14:33
  your own workouts these days? Like do you what's like your
• 14:36
  favorite type of way to work out for yourself?
• 14:38
  Lift weights. Cardio.
• 14:40
  I'm kind of a warm up, some sort of cardio way, little circuit, a
• 14:47
  little bit of both upper body and lower body.
• 14:51
  I like to end with more cardio. I'm trying to get into running.
• 14:55
  I did a half marathon in September, and I'm looking to do
• 14:58
  a marathon next year, but I am very far from that.
• 15:02
  So you think so? Yes.
• 15:04
  Oh, my gosh, yeah. You'd lose it so quickly.
• 15:06
  So you could train weeks and weeks and be really good.
• 15:08
  If you take two weeks off, like you are almost back to square
• 15:12
  one. It is hard.
• 15:14
  And I was a great runner in high school, but I'm not in high
• 15:18
  school anymore. So, you know, So it's been a
• 15:20
  while and I did the half marathon more for fun to see if
• 15:25
  I could even do it. And mentally I was great.
• 15:28
  But it was my body that was hurting.
• 15:30
  So now I know you'd have to run a lot more and like really get
• 15:35
  your body used to running. But yeah, so then I and then I
• 15:38
  always end with a little bit, a little bit of core.
• 15:40
  You know, yeah, yeah, when you did a select the half marathon
• 15:44
  system, we have a lot of listeners that are interested
• 15:45
  into either doing like 1/2 or whatever, right?
• 15:48
  Like how did you, how seriously did you take the training?
• 15:51
  Was it something you like really set out like a specific?
• 15:54
  Training plan probably the worst person to talk to about it
• 15:57
  because I was not that great of a trainer I well.
• 16:01
  Like most people don't have that much time for it anyway, so
• 16:03
  like. Yes.
• 16:04
  And I'm, I get very bored. And I would listen to music, I
• 16:09
  would get listening to podcasts, which helped.
• 16:13
  But at one point I just like, OK, like I'm still going.
• 16:16
  I'm still running. Yeah.
• 16:18
  And like my sister, she's done a marathon and a half marathon and
• 16:22
  she's like, yeah, like it helps when you run with people.
• 16:24
  Totally does. If I'm running alone, I think
• 16:27
  about just like how far I have left.
• 16:29
  But when you're with someone, you can talk the whole time and
• 16:32
  it's great. Like because you know, you're
• 16:34
  not sprinting it especially for long, those long distances.
• 16:36
  So you're just talking and you it kind of racks up some
• 16:40
  distance while you do it. So that's that part's the best.
• 16:43
  So I would do a couple of runs with her, but the ones I did by
• 16:45
  myself, it's fine. You know, you're supposed to add
• 16:47
  on a mile every week. So I started with three.
• 16:52
  Then you go four or five like every week you add a mile and
• 16:55
  you're supposed to have like those short days when you always
• 16:57
  do like 2 to 4 miles and then your long run day.
• 17:01
  One day I ran and I was supposed to do 8 and I was the worst one
• 17:06
  of my life. It was over 80° and I was
• 17:09
  sweating. I had a pounding headache.
• 17:11
  I was dehydrated, and I stopped just over 6.
• 17:15
  And I was like, Oh my God, like this was like a couple weeks and
• 17:19
  I was like, I'm not going to be able to.
• 17:21
  Do 13 to go 5 more. I was like, oh, like, I am
• 17:25
  effed. Like I'm not going to be able to
• 17:26
  do it. My sister was like, you know,
• 17:29
  Claire, like there are bad weeks.
• 17:31
  And I was like, like Alice, that was the worst week I've ever.
• 17:34
  I was like, I couldn't do it. And she's like Claire, like next
• 17:36
  week you're going to do it. And I eluded the next week.
• 17:38
  I felt grand. I did 9 and I was perfect the
• 17:41
  whole time. So a big part of it is choosing
• 17:46
  the right day to run and then also just feeling.
• 17:49
  OK, just feeling. Yeah.
• 17:51
  And being hydrated and not going out in the 80° feels like 90
• 17:55
  sun, yeah. Well, and that's an important
• 17:57
  thing because like fueling the right way.
• 17:59
  Is. I didn't realize how important
• 18:00
  it was. Yeah.
• 18:01
  Huge. Yeah, probably because, because
• 18:04
  probably even more so for, you know, like the half marathon,
• 18:06
  then for like a lacrosse game, you know, like lacrosse.
• 18:08
  It's important. And important, yeah.
• 18:11
  I mean, soccer and lacrosse are both like you're running miles
• 18:15
  and miles in a game, but you're not thinking about it so that
• 18:18
  you don't think about how much you're running.
• 18:20
  Yeah. But you know, like when you're
• 18:22
  doing the half, you have like those little like gel packs that
• 18:24
  the carbohydrate stuff that you're, you're doing every like
• 18:27
  3:00-ish miles. And I didn't really realize,
• 18:31
  like, how important it was. And yeah, but it makes a huge
• 18:34
  difference. Yeah, yeah.
• 18:35
  I, I think that, you know, like fueling or I would just call it
• 18:38
  like nutrition in general is such like an still an underrated
• 18:43
  thing for any like fitness goal that we're working on.
• 18:46
  And this is just for, for all of our listeners and all of our
• 18:49
  members here. Like whatever your goal is,
• 18:51
  right, Whether you're just, you know, trying to lose weight
• 18:53
  obviously, or trying to build some muscle or you're training
• 18:56
  for 1/2 marathon or you're, you know, you're doing whatever,
• 18:59
  like people still put the training way ahead of the
• 19:04
  fueling and the nutrition. Well, food is related to
• 19:08
  everything, right? Not many people realize that
• 19:10
  mentally, like, you know, if you're on sugar overload, Yeah,
• 19:17
  versus if you are not hydrating your body enough for eating
• 19:20
  enough things that are fueling your body like you, it's true
• 19:23
  mental, like it can affect your sleep.
• 19:25
  It can affect everything, but it affects you in such a positive
• 19:29
  way as well. Like if you, I know a lot of
• 19:31
  people that don't eat before they work out, which obviously
• 19:34
  you don't want to eat 5 minutes before you work out.
• 19:36
  You know, you're supposed to eat a banana 30 minutes early or
• 19:38
  whatever, but you know, and then they're like, Oh, I feel so
• 19:41
  light headed. I'm like, oh, I wonder, I wonder
• 19:43
  why actually, like maybe we should, we should have eaten
• 19:45
  something. But I know it's hard for those
• 19:47
  early morning people that like when you get up, you know, maybe
• 19:51
  you don't want to eat right away and that's fine.
• 19:53
  But you have to have something than in your body if you're
• 19:56
  going to do an hour workout or you know.
• 19:58
  Yeah, I, I find that like, because I've bounced back and
• 20:01
  forth over the years with doing a workout fasted because I tend
• 20:03
  to workout really early in the morning because I usually have
• 20:06
  to. And it's, it's fine.
• 20:07
  Like some people are different. Like for me it's fine, but it's
• 20:10
  not great. Well, some people are used to
• 20:11
  it. Their body's like totally used
• 20:13
  to it and they're fine, right? But it's like, is it good?
• 20:15
  Is that good for you You? Know and in trying to like get
• 20:18
  the optimal workout, I would definitely say like I've been
• 20:20
  doing that lately for myself. The audience will know that I'm
• 20:23
  trying to trying to bulk up a little bit.
• 20:24
  Trying to add some. Muscle and you know, the
• 20:26
  audience will know that and I've just, I've gone back to where
• 20:29
  like, OK, I need to get some protein and carbohydrates in my
• 20:31
  body before I work out as well, not just after.
• 20:34
  Because you just don't get as good of a workout, even if
• 20:37
  you're kind of used to doing it fasted and it's not a crazy hard
• 20:40
  workout, you just don't get as good of a.
• 20:41
  Workout and like the workout that you're doing, how short,
• 20:44
  how long it is depends on what muscles you're using, what type
• 20:48
  of you're doing. You know, your body has to feed
• 20:51
  on something. Yep, some sort of energy.
• 20:54
  And if you don't have anything, then your your body can't feed
• 20:56
  on anything. Yep.
• 20:57
  So you can only give how much that your body's trying to work
• 21:00
  with. And if you don't have anything
• 21:01
  to work with, then you're not actually right.
• 21:04
  You don't have anything to work with.
• 21:05
  Yeah. Yeah, exactly.
• 21:06
  So I mean, yeah, like the overall summary is just, you
• 21:08
  know, that that nutrition is always, whether it's a sport or
• 21:12
  just whether you're trying to, you know, lose some weight or
• 21:13
  whether you're trying to, you know, make some gains in the
• 21:15
  gym. Like it's always arguably as
• 21:17
  important, if not more important than the exercise itself, you
• 21:20
  know. Oh.
• 21:20
  My gosh. Yeah, Yeah.
• 21:22
  It's funny because like the on the the half marathon thing,
• 21:25
  you're talking about always listening to music or podcasts.
• 21:27
  I have this friend who, well, so my friend's wife has, she's been
• 21:31
  like a triathlete, like super marathon.
• 21:33
  Just for 15 years. Yeah, and she's like, she's one
• 21:36
  of those. She's like a total psycho with
• 21:38
  it. Like she can do like a six hour
• 21:40
  training session with no music. Like it's 1980, like she will go
• 21:44
  nothing. She doesn't have a podcast in,
• 21:47
  she doesn't have music in. She'll just be there on the
• 21:49
  it's. A short run and there's birds
• 21:52
  out and there's stuff I can look like it's fine, but if it's over
• 21:56
  two 2 1/2 miles I need something.
• 21:58
  OK, Yeah, like with my with my friend's wife, we're talking
• 22:01
  like in the basement, December in Minnesota, 2 hour on the bike
• 22:04
  grind with no sound other than the bike wheels churning.
• 22:08
  That's terrible. It's unbelievable.
• 22:09
  Like that's dedication. Couldn't do it, you know.
• 22:12
  It was dedication or just crazy, just.
• 22:14
  Crazy. I know, Katie, you're crazy.
• 22:16
  She doesn't even listen to this podcast.
• 22:18
  She played, yeah. Yeah, nobody.
• 22:19
  There's too many Katies in the world.
• 22:20
  Nobody. Will know what Katie this.
• 22:21
  Is anyway, it's not the Katie that works here at SODA.
• 22:24
  Anyway, it's not Phil's wife Katie.
• 22:26
  No, but there was something else I was going to ask through all
• 22:31
  of that. I guess I'll just kind of go to
• 22:35
  the next thing with your experience, like so far, you
• 22:39
  know, working with people at Orangetheory, I know it's a
• 22:41
  little bit of a different, you know, type of setting than here.
• 22:43
  But what are some of the things that like you've learned or
• 22:46
  you've found, you know, just about working with, especially
• 22:50
  working with the adult population that maybe doesn't
• 22:52
  have a ton of time to work out and whatever, any big things you
• 22:56
  think you've like just learned from that experience?
• 22:59
  I mean, things I've learned as a coach to be better is that you
• 23:04
  have to read every person differently.
• 23:06
  I mean, some people really need that extra push, that
• 23:09
  motivation, that extra high five, that extra little bit of
• 23:12
  love. Some people do better when you
• 23:14
  bring a heavier weight over you don't even say a word, you know
• 23:16
  what I mean? Like.
• 23:18
  Doing this you. Know exactly.
• 23:19
  And, you know, you have people that like to be joked with and
• 23:22
  messed with, and you have people that are like, I just want to do
• 23:25
  my own thing, you know? So I think learning how to read
• 23:29
  people differently and how to be that person for every person,
• 23:33
  you know? And I am a people person.
• 23:35
  So I love that. So, you know, if I'm talking,
• 23:37
  talking, I realize that you could care less.
• 23:39
  So I'm like, OK, let's talk about something else, you know,
• 23:41
  you know, Well, and like, again, especially for those people that
• 23:47
  need that extra motivation, like they need it from someone from
• 23:50
  somewhere. And you could be that.
• 23:52
  You could be that someone, you know, hopefully I could be.
• 23:54
  Yeah. Definitely.
• 23:55
  Yeah, I think you definitely can be.
• 23:57
  And So what I was going to ask is you kind of touched on a
• 23:59
  little bit, but like, you know, Phil always has these three
• 24:02
  different categories of coach, right?
• 24:04
  Like there there's the drill instructor, there's the
• 24:07
  cheerleader, and then there's the therapist, right, The
• 24:11
  different, you know, obviously the drill instructor.
• 24:14
  And it varies from client to. Client.
• 24:15
  You know what I mean? Like everybody.
• 24:16
  Needs something a little bit different, but there's the drill
• 24:18
  instructor who you just give the weight to.
• 24:20
  And just like. Freaking do 15 reps with that.
• 24:22
  I don't care how you feel, right?
• 24:23
  And then there's the cheerleader, the one who needs a
• 24:26
  little bit more like you got this.
• 24:27
  You can do this, you know? And then there's the therapist
• 24:30
  vibe where it's like, OK, you know, you gotta just, it's a lot
• 24:34
  more of an empathetic session. You know?
• 24:36
  I mean, people need quote UN quote therapists for different
• 24:40
  reasons in their workouts, right?
• 24:41
  But which, if any, of those three, do you feel like you fit
• 24:46
  most into as a coach? And I would say I'm a mix of all
• 24:50
  of them. When I coach lacrosse, those 12
• 24:52
  year olds, I am that drill Sergeant.
• 24:54
  OK, Yeah, yeah, with the with the cheerleader on the side.
• 24:57
  But when I'm here, I think I am more of that cheerleader
• 25:00
  therapist for sure, because I'm very empathetic.
• 25:04
  I like if you, it's really hard for me to be like, I don't want
• 25:09
  to work out today. I'd be like, I understand, you
• 25:11
  know, like, but but I'd also have that, that cheerleading
• 25:14
  private where it's like, but I know you can, you know what I
• 25:16
  mean? So I would say I'm probably
• 25:18
  mixed between the two. And then depends on the person.
• 25:20
  It depends on maybe if you make me really, really mad that that
• 25:23
  pro Sergeant might come out a little bit.
• 25:25
  Yeah. And I'll tell you to do 10
• 25:26
  burpees well. What would somebody have to do
• 25:28
  to make you really, really mad as a coach?
• 25:30
  No. I've been around the chatty
• 25:34
  Cathy's a lot, you know, like, that's fine.
• 25:36
  It doesn't really make me mad. I don't know, maybe if you we're
• 25:42
  disrespecting other people or saying something bad about other
• 25:45
  people, OK, Like in those small group, if you started smack
• 25:48
  talking someone else that you don't know, I'd be like, Oh
• 25:50
  yeah, we're not doing that, you know?
• 25:53
  But yeah, I haven't really been very angry at than anyone
• 25:58
  really. OK, that's good.
• 25:59
  The smack talk in our small groups definitely comes from
• 26:02
  people who already know. Each other and that's like.
• 26:04
  Me and Austin, me and Jerry Blake, every time Blake's in the
• 26:08
  gym with any random person, but we all know Blake.
• 26:10
  We all love Blake. Like there's, there's smack
• 26:12
  talk. I think in a good way.
• 26:13
  Yes, there's the loving sarcasm, but then there's like, if you,
• 26:17
  yeah, don't know them and you don't know what they're going
• 26:20
  through and what why they're here, to judge them in that way
• 26:22
  would be just terrible. Yeah.
• 26:24
  It's funny because, you know, talk about being the drill
• 26:27
  Sergeant too, with the, you know, the 1012 year olds,
• 26:30
  whatever. That was.
• 26:31
  One thing that I had to learn like the hard way just doing
• 26:34
  group fitness sessions is I, I used to have, I feel like I
• 26:38
  still do kind of when I do one on ones have a little bit more
• 26:40
  of like the empathy therapist side.
• 26:43
  But I learned very quickly doing the the large group sessions,
• 26:46
  even if there's only three or four people in the group, you
• 26:48
  just got to be like drill instructor will be like, Hey,
• 26:50
  we're doing this. Doing this, doing this, yeah,
• 26:52
  you still have to or else if you don't, they will not do what you
• 26:56
  want them to do. Exactly.
• 26:58
  Or they're just standing there like deer in the headlights.
• 26:59
  Like you could you could have a group of people that already
• 27:01
  kind of knows how to work out, you know, But if you're not just
• 27:03
  like you do this, you do this, you do this, and they'll be
• 27:06
  like, well, what? You're harder.
• 27:07
  It's kind of weird, you know? Yeah.
• 27:09
  So yeah, that's something that I think is very valuable and
• 27:13
  that's one of the things that I noticed right away when you came
• 27:16
  in to shadow an interview or whatever.
• 27:18
  It's like, okay, yeah, I think she can definitely do both, and
• 27:20
  she can do the empathetic kind of one-on-one personal energy
• 27:24
  and then also like the group vibes, like, all right, let's go
• 27:26
  everybody, here's what we're doing.
• 27:27
  So, yeah, yeah, time flies when we're doing this.
• 27:31
  It's already been 20 seconds. Yeah, Yeah, I know.
• 27:34
  It's freaking sucks. I always wish we could just do
• 27:35
  these, like, all day. But then, you know, we have to
• 27:37
  keep training clients. I love you.
• 27:38
  Clients. I love you.
• 27:39
  I love training you. But yeah, yeah.
• 27:42
  What? We'll probably wrap up in a few
• 27:44
  minutes, but other. I don't know.
• 27:46
  I mean, I'll leave it open for you.
• 27:47
  Like, what else would you want to share just with the, you
• 27:50
  know, the members that are going to listen to this about
• 27:52
  yourself, about XI Mean it could be anything.
• 27:54
  It doesn't matter. Yeah.
• 27:56
  I mean, I would say yes, I don't know a little bit of advice to
• 28:01
  even if you're a member, if you know someone, that first step is
• 28:06
  the biggest step. And you will have those days
• 28:08
  when you feel so lazy and so out of it and you want to sit in bed
• 28:12
  because I completely understand those days.
• 28:17
  But those days that, you know, you wake up and your question
• 28:20
  whether you should go or not, just do it.
• 28:22
  I mean, I always, always, always feel better and a lot of people
• 28:26
  say that they always feel better once they do it.
• 28:29
  It's the initial kind of like getting there, that first step
• 28:35
  and that first step is the most important fortune.
• 28:37
  Cause again, once you get in those doors, once you see us, we
• 28:40
  will greet you. You will have a good time.
• 28:43
  If you need to write yourself a note to, hey, go today, do it.
• 28:47
  You know, like anything that gets you through those doors
• 28:50
  will. Yeah.
• 28:51
  And we're here for you, so we know things get in the way.
• 28:53
  Yep. It's just it's they get your ass
• 28:55
  out of bed. Like like it's, it's just
• 28:58
  momentum. You know what I mean?
• 28:59
  Like I always tell people this like 90% of that, you're almost
• 29:03
  never going to have a day where you're like feeling perfect
• 29:06
  because I'm adult. You know what I mean?
• 29:07
  It's like, no, you're not going to be perfectly motivated or
• 29:09
  whatever, but you just got to strain together that momentum of
• 29:12
  just doing the thing. Just do the thing, in this case
• 29:14
  being the exercise, but do the thing.
• 29:16
  Do the exercise. Try to eat pretty good, try to
• 29:18
  get good sleep, build some of that momentum, Right.
• 29:21
  And like, even on the days you're not feeling great, you're
• 29:23
  really tired, you know, your body's just low energy, just
• 29:26
  come do the thing. Do the thing.
• 29:28
  Won't be the best workout ever, but it's going to keep your
• 29:30
  momentum. Yep, really, really help.
• 29:32
  So yeah, no, it's great. Other thoughts for now?
• 29:38
  Well, I don't. Have anything right now that's
• 29:41
  cool? Like I said, this is good.
• 29:42
  I always plan for these to be as I'm like, yeah, we're just going
• 29:45
  to talk like 20 minutes just to this team.
• 29:46
  Here we are 30. Minutes.
• 29:47
  Yeah, and I know. I love it.
• 29:48
  I know. Yeah, we could go for a while,
• 29:50
  I'm sure, but I think we'll call it a day for now.
• 29:52
  Yeah. Everybody.
• 29:53
  Just if you listen to this, if you come into the gym, you see
• 29:55
  Claire, just, you know, some of you.
• 29:57
  I know I've met her already. But she'll be around and you'll
• 30:00
  be around a few more times this week.
• 30:01
  And then, like, officially starting next week.
• 30:04
  Yeah. Christmas week.
• 30:05
  What a good weekend. If you're a Viking fan, you can
• 30:06
  still. Yeah, exactly you'll.
• 30:08
  Have a hard time saying hi back, Yeah?
• 30:10
  Packard freaking apparently we lost Michael Parsons and
• 30:13
  everybody. Yeah, yeah, Watson.
• 30:15
  My guess is that he broke his collarbone.
• 30:17
  That's my guess really. Yep.
• 30:19
  OK, the way he found, the way he grabbed it, I was like, OK,
• 30:21
  yeah. And then we lost it to the
• 30:23
  online D line is just. OK, I think Pack, we're still,
• 30:26
  we're still gonna make the playoffs.
• 30:27
  So we're still, we're gonna write us off.
• 30:29
  We're still gonna. Make well and we still have our
• 30:30
  we still got some good people in there.
• 30:33
  Yeah, and as the members know, I don't even really watch the
• 30:35
  games. I'm just a fair weather Packer
• 30:36
  fan who likes to talk smack about it here.
• 30:38
  Which is why I didn't even know Mike Parsons was hurt until
• 30:40
  Blake told me. But whatever.
• 30:42
  No, I came in. I came in, I was like, Oh my
• 30:44
  God, you just in. You're like, no, no, I didn't.
• 30:46
  Watch, but I always act like a hardcore Packer fan in here.
• 30:50
  But well, good stuff, Claire. Yeah, Thank you though.
• 30:52
  Thanks for coming. On Thanks for having me, yeah.
• 30:54
  Super happy you're on board. There we go.
• 30:56
  Yeah. All right.
• 30:57
  Thanks, fam. Talk again soon.
• 30:58
  Love you all. Peace.