Latest / The Driven Athlete / Ep 8: Transformation through Fitness Drive: Rosie's Coaching Journey

Transcript

Ep 8: Transformation through Fitness Drive: Rosie's Coaching Journey · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the driven athlete podcast.
• 0:10
  Speaker 1: What's up?
• 0:12
  Speaker 1: Y'all, it's your man.
• 0:13
  Speaker 1: Dr Kyle got a really cool guest here today.
• 0:15
  Speaker 1: It's the man, the myth, the legend.
• 0:17
  Speaker 1: Mr Rosie, tell us.
• 0:19
  Speaker 1: Thank you for coming in, man, I appreciate it.
• 0:20
  Speaker 1: I really appreciate it.
• 0:21
  Speaker 1: You're a busy guy.
• 0:21
  Speaker 1: That's awesome, but uh, tell us more about where you're at currently, what you've been doing, what have you been involved with?
• 0:27
  Speaker 1: Give a little intro on yourself.
• 0:30
  Speaker 2: Hey world how you guys doing.
• 0:31
  Speaker 2: Coach Rosie over at CrossFit Sea dog.
• 0:33
  Speaker 2: I've been there for about a year and a half.
• 0:35
  Speaker 2: I've been coaching CrossFit specifically for close to 13 years.
• 0:39
  Speaker 2: I've been a fitness 15 years.
• 0:40
  Speaker 2: I do a lot of the MC in the throughout the CrossFit competitions in South Florida.
• 0:45
  Speaker 2: Here I'm looking to expand on that, but that's a whole different story for another day.
• 0:48
  Speaker 1: Yeah, I'm sure if you've been to any any CrossFit type competition, rosie's probably been the guy on the mic Introducing people, keeping things organized, getting new teams involved on the on the platforms.
• 1:00
  Speaker 1: He's usually the guy.
• 1:02
  Speaker 2: Have fun.
• 1:03
  Speaker 2: I miss a lot of my phone.
• 1:05
  Speaker 2: A microphone, yeah, exactly the best.
• 1:07
  Speaker 1: Like who gave this guy Mike?
• 1:08
  Speaker 1: Okay, so you're currently across the Sea dog.
• 1:11
  Speaker 1: You've been coaching CrossFit for 13 years, so you definitely have a lot of experience and you've been, you've seen the game Evolve in certain ways, hundred percent.
• 1:20
  Speaker 1: What would you say is the difference now versus maybe when you started?
• 1:24
  Speaker 1: 13 years?
• 1:24
  Speaker 1: Go get your feet wet in that.
• 1:26
  Speaker 2: We know more about human performance now more than ever.
• 1:29
  Speaker 2: I mean, obviously, every year things change a little bit and that's really dependent upon the athletes in the system.
• 1:34
  Speaker 2: Yeah, so watching these teen athletes who grew up with the sport at 12 or 13 here now and they're 17, 18, in their early 20s, and watching these guys perform at a high level, it's pretty nuts Because, again, like we had a subset of workouts and those subset are now no longer the blueprint, I would say.
• 1:51
  Speaker 2: But we're in a different world.
• 1:53
  Speaker 2: The open source of program is changed a little bit, but everyone's got a bigger, faster and stronger.
• 1:57
  Speaker 1: Yeah, what do you mean?
• 1:58
  Speaker 1: So, like back in the day, all the CrossFit gyms that are all affiliated with it with the CrossFit brand, correct, they were all under kind of the same programming and stuff, same direction, or was each gym kind of able to do their own thing?
• 2:12
  Speaker 2: Each gym pretty much does their own thing.
• 2:13
  Speaker 2: You have you have a good handful of Coaches out there to do their own programming, like this Bergeron.
• 2:20
  Speaker 2: There's hard work pays off.
• 2:21
  Speaker 2: There's mayhem, there's OPEX, there's Invictus.
• 2:24
  Speaker 2: There's a ton of other guys out there that run coaching programs and platforms that people can use.
• 2:28
  Speaker 2: Back in the day was really just the gym owner or CrossFit HQ, the program, and from there it's like oh, I like doing more box jumps, I do it to more bird bees and everybody kind of just added on to it.
• 2:39
  Speaker 2: Now we know a lot more about the you know, rubic capacity and a lot more about how to move large loads across the distance.
• 2:46
  Speaker 2: Yeah, way more gymnastics than we're.
• 2:49
  Speaker 2: Back in a day.
• 2:49
  Speaker 2: We've never walked hands-to-feet 50 feet.
• 2:51
  Speaker 2: Now you're 50 feet.
• 2:52
  Speaker 2: It's pretty standard.
• 2:53
  Speaker 2: If you can't walk 50 feet in your hands, go back to the drawing board.
• 2:56
  Speaker 1: Yeah, sir, okay well, that's cool.
• 2:58
  Speaker 1: So integrating a little bit more Purposeful, I guess, programming choices, tailoring to each type of clientele for that specific gym and but the most, the people that make up the the demographic of that gym, you can alter the programming.
• 3:11
  Speaker 1: It's not like you're locked into the CrossFit HQ and that's it 100%.
• 3:15
  Speaker 2: The whole model behind CrossFit is if you get Bogged down by this routine, there's a problem.
• 3:20
  Speaker 2: Yeah, constantly very.
• 3:22
  Speaker 2: That's the whole purpose of CrossFit.
• 3:24
  Speaker 1: Yeah, yeah, getting ready for life?
• 3:25
  Speaker 1: Yeah, yeah, I was, so it's good.
• 3:26
  Speaker 1: Next segue CrossFit.
• 3:29
  Speaker 1: What do you, what would you say the, the main message of CrossFit?
• 3:32
  Speaker 1: Like what's, what is, what's the brand of CrossFit?
• 3:35
  Speaker 1: How would you describe it in my words?
• 3:37
  Speaker 1: Or?
• 3:37
  Speaker 2: in CrossFit's words both my personal philosophy on it.
• 3:42
  Speaker 2: Yeah, how I view it is Very simple.
• 3:45
  Speaker 2: If you want to pick up a box, if you want to run track, if you want to live a little longer, crossfit's the way for you.
• 3:52
  Speaker 2: Everything is CrossFit, essentially, you know.
• 3:55
  Speaker 2: Do we say, hey, I want you to go out there and overhead squat 75% of your max for 40 reps?
• 3:58
  Speaker 2: No, that's not for everybody, that's for your high-level athlete?
• 4:01
  Speaker 2: Yeah, but the mom, the couch potato, the college athlete, the high school athlete, even my daughter who's 11, there's no reason they can't come in there and do a front squat or do a box jump or, you know, run 400 meters.
• 4:14
  Speaker 1: So we're saying is like the movements involved with CrossFit translate to functional capacity for life 100% and then increases the likelihood of their healthy longevity and Maintaining health trajectory for the life.
• 4:28
  Speaker 1: Absolutely.
• 4:29
  Speaker 2: I stopped moving.
• 4:29
  Speaker 2: Something happens.
• 4:30
  Speaker 2: It's not good.
• 4:31
  Speaker 1: Tell me more about you were in the fitness game for 15 years.
• 4:34
  Speaker 1: What a little bit of a For 15 years.
• 4:35
  Speaker 1: What originally led you to dive into that?
• 4:39
  Speaker 2: My sister from being 100% honest.
• 4:41
  Speaker 2: I was about 10 or 11 years old and I think I was annoying her from being 100% honest.
• 4:46
  Speaker 2: It's bouncing around the house so she threw me two magazines.
• 4:49
  Speaker 2: One was a fitness magazine muscle fitness.
• 4:52
  Speaker 2: I'll never forget it and then one was a gun magazine and Both had a crazy impact in my life because I'm a gun advocate.
• 4:59
  Speaker 2: I like guns, gun safety and shooting and enjoying, but fitness really Took a hole to meet a young age and, you know, after losing both my parents a coronary heart disease, it made it even more apparent that this is something that's important than I my passion.
• 5:14
  Speaker 1: It's interesting, I didn't know that.
• 5:15
  Speaker 1: Okay, so you I mean thanks for sharing that appreciate it.
• 5:18
  Speaker 1: So your parents passed away from had issues of coronary coronary heart artery disease.
• 5:23
  Speaker 1: 100%.
• 5:24
  Speaker 1: That's definitely been an influence there for you to pursue fitness, health, longevity, nutritional routes absolutely you.
• 5:33
  Speaker 2: It's an eye opener because it's it could potentially happen to me if I don't take care of my diet or somebody else that I love in the family.
• 5:39
  Speaker 1: Yeah, anywhere in the world really it's interesting you mentioned that because we we have a lot of patients right that are crossfit athletes, exercise enthusiasts, high-level athletes, active people like one to live a high level life and just longevity.
• 5:51
  Speaker 1: You know, like, hey, this is important to me.
• 5:52
  Speaker 1: I want to maintain mobility and vitality.
• 5:54
  Speaker 1: And the stories we're hearing people are very similar to that where I was like You're really intense with this, like why would that come from, you know?
• 6:00
  Speaker 1: Oh, my parents, you know, had this going on.
• 6:02
  Speaker 1: I didn't want to end up in the same boat.
• 6:03
  Speaker 1: Or, if I see the genetic predisposition to maybe lead to that, I can take purposeful action to maybe lower the risk of that happening.
• 6:11
  Speaker 1: And there's the sciences out there like, as you know, right, like health and fitness, fitness has a direct correlation To, to lowering the risk of health issues in the future.
• 6:19
  Speaker 1: Hundred, right, hundred percent.
• 6:21
  Speaker 1: So that, being an advocate for that, you're like I'm gonna coach man, I'm gonna be the guy that's gonna help lead people through their Life's life change and trajectory through fitness and stuff.
• 6:30
  Speaker 1: Coaching them, train, training them because you're doing personal training too correct as well.
• 6:34
  Speaker 1: Yeah, so I'll be that.
• 6:35
  Speaker 1: So you're, you're a crossfit coach.
• 6:37
  Speaker 1: You've been in the crossfit game for a while, got engaged with the fitness game for 15 years, influenced by your family, your sister, the magazines and stuff.
• 6:44
  Speaker 1: Which is cool, it's?
• 6:46
  Speaker 1: You're also doing personal training.
• 6:47
  Speaker 2: Yep, I train quite a few people in person.
• 6:50
  Speaker 2: I actually have a pretty good on following online as well, so if you're looking for online training or in person training your local, I can help you out.
• 6:57
  Speaker 2: What's your what's?
• 6:57
  Speaker 2: Your Instagram, my scramps action, the real action figure fitness, the real action figure.
• 7:02
  Speaker 1: Fitness right, any underscores or anything, or no?
• 7:05
  Speaker 1: No, okay, the real action figure fitness.
• 7:07
  Speaker 2: That's the business page.
• 7:08
  Speaker 2: My Instagram is action figure underscore fit Okay got it.
• 7:12
  Speaker 1: That's because that's what I thought.
• 7:13
  Speaker 1: I was like wait a second, okay got it.
• 7:15
  Speaker 1: So you're a your personal training business profile.
• 7:17
  Speaker 1: Yeah, is the real action figure fit this fitness.
• 7:20
  Speaker 1: Okay, all right.
• 7:21
  Speaker 1: So how am I doing personal training?
• 7:22
  Speaker 1: How long so?
• 7:25
  Speaker 2: probably longer than 15 years, probably longer and probably closer to 17 and Crazy words.
• 7:31
  Speaker 2: I never thought I was gonna be a coach.
• 7:33
  Speaker 2: I worked out with a couple friends in high school playing football gardens.
• 7:37
  Speaker 2: We both went to Garant's high school, so From there a bunch of people worked out with me personally.
• 7:42
  Speaker 2: Then we used to work out at Gold Jam and then it went to the one on Donald Ross and military.
• 7:46
  Speaker 1: Yeah, no, it's probably sport fit.
• 7:47
  Speaker 1: Now it's Palm Beach Sports Club.
• 7:49
  Speaker 2: Sports Club.
• 7:49
  Speaker 2: These be a golden prom.
• 7:50
  Speaker 2: And I too, back in a day now it's playing a fitness.
• 7:53
  Speaker 2: Did not know that.
• 7:54
  Speaker 1: Yeah, just they used to be 24 hour goals for my kids, you're saying yeah, so I used to be at Gold Jam in college when they, before they, transitioned to spawn me sport fit.
• 8:03
  Speaker 2: Nice place over there.
• 8:04
  Speaker 2: I've gone there a couple different times.
• 8:05
  Speaker 2: Yeah, donna Ross as well, for sure.
• 8:07
  Speaker 2: Um, I Just asked.
• 8:10
  Speaker 2: People are hey, ma'am, do you know right program?
• 8:12
  Speaker 2: Hey, ma'am, could I work out with a?
• 8:13
  Speaker 2: Hey man, could you train me?
• 8:14
  Speaker 2: Yeah, just kind of evolved and One day I was playing rugby, so played rugby for eight years.
• 8:19
  Speaker 2: Guys saw me in public, asked me if I've ever coached before and I was like no, not really.
• 8:24
  Speaker 2: He's like well, you know, I'm looking for a coach.
• 8:26
  Speaker 2: Come check this out Week later, for I have 80 people and two other coaches.
• 8:30
  Speaker 2: No, rosie's career started.
• 8:32
  Speaker 2: That's awesome.
• 8:33
  Speaker 1: So pop who?
• 8:33
  Speaker 1: What's pop who was?
• 8:34
  Speaker 1: It was a cross with wild or no.
• 8:36
  Speaker 2: That was actually Palm Beach County boot camp.
• 8:38
  Speaker 2: Jared Lopez, shout out Jared.
• 8:39
  Speaker 2: Palm Beach County boot camp.
• 8:41
  Speaker 2: Yeah, okay, that was cool.
• 8:43
  Speaker 2: I was there for four and a half five years.
• 8:45
  Speaker 1: That's awesome.
• 8:46
  Speaker 1: So that's where the official coaching career started.
• 8:49
  Speaker 1: Yeah, 100%.
• 8:50
  Speaker 1: And then we're from there.
• 8:52
  Speaker 1: What happened next?
• 8:53
  Speaker 2: I moved over the cross with wild.
• 8:54
  Speaker 2: I was there for eight years and Eight years, eight years, wow part-time, but I still have my other jobs.
• 9:01
  Speaker 2: I wasn't fully invested like full-time coach.
• 9:03
  Speaker 2: Yeah, of that eight years, I think two years I was a full-time coach.
• 9:07
  Speaker 2: Okay, but yeah, that's.
• 9:10
  Speaker 1: That's great.
• 9:10
  Speaker 1: That's all public swear.
• 9:12
  Speaker 1: We're gonna tell about pub subs a lot money there.
• 9:14
  Speaker 1: So I had one yesterday.
• 9:15
  Speaker 1: My kids like pub subs.
• 9:17
  Speaker 1: Who doesn't like a pub?
• 9:18
  Speaker 1: I know it's like it's a staple.
• 9:19
  Speaker 1: So after the beach, you know it's like a great workout.
• 9:22
  Speaker 1: It's like they're gonna get a pop, so you know it's a good option.
• 9:25
  Speaker 2: There are grilled chicken tender subs, not just the fried one.
• 9:27
  Speaker 2: Guys, I didn't know that they make a grilled chicken tender sub.
• 9:30
  Speaker 1: I'll have to check that out.
• 9:30
  Speaker 1: Dang it yeah.
• 9:32
  Speaker 1: Another visit this week, probably.
• 9:33
  Speaker 1: Oh, that's cool, man, so all right Then.
• 9:38
  Speaker 1: Then from their personal training for your own brand, the real action figure fitness.
• 9:42
  Speaker 1: When did that start?
• 9:46
  Speaker 2: Originally, that probably started about Four or five years ago where I started taking a really serious and wanted to train more people in person.
• 9:54
  Speaker 2: Yeah, and like any new trainer, I didn't know what my niche was going to be.
• 9:58
  Speaker 2: I didn't.
• 9:59
  Speaker 2: I didn't have a mentor.
• 10:00
  Speaker 2: Those times I kind of just ran and stumbled, fell, progress, regressed and I started training everybody.
• 10:06
  Speaker 2: But I'm starting the niche back down to what makes me happy, when what works.
• 10:10
  Speaker 2: Yeah, it's really athletes.
• 10:11
  Speaker 2: Yeah, so Athletes are my main focus these days, whether it be CrossFit or any other sport, but also any individual who wants to train like an athlete.
• 10:19
  Speaker 2: Yeah, so it's not just athletes.
• 10:21
  Speaker 2: Yeah, so it's still everybody, but specifically that subset of people who want to improve their performance and want to train like an athlete.
• 10:27
  Speaker 1: Yeah, yeah, that's cool.
• 10:28
  Speaker 1: What?
• 10:30
  Speaker 1: What's?
• 10:30
  Speaker 1: The best way people usually got to use is like public still, or is it a nice figure?
• 10:35
  Speaker 2: If you see me in public, uh, yeah, definitely walk up super approachable.
• 10:38
  Speaker 2: Yeah, like, do you do?
• 10:39
  Speaker 2: Coach Instagram's fine people to see me on the street?
• 10:43
  Speaker 2: I mean, as you were calling it, everyone knows me.
• 10:46
  Speaker 2: So if you know someone that knows me, reach out.
• 10:48
  Speaker 2: Yeah, it's good it done cool.
• 10:51
  Speaker 1: What are some of the most common questions that clients ask you, like when they're like, hey, can you train me?
• 10:56
  Speaker 1: Or like, hey, can you program for me?
• 10:57
  Speaker 1: And then you're like, yeah, sure I can.
• 10:59
  Speaker 1: And then what they usually ask you?
• 11:02
  Speaker 2: Uh, the questions vary, but I would probably say the biggest question I get is it's not said in these words, but it's bowled down to you what do I have to commit to Like?
• 11:13
  Speaker 2: How much time do I need to put in to get to my goal?
• 11:16
  Speaker 2: What's the expectation here?
• 11:17
  Speaker 2: 100%, what do you usually say?
• 11:18
  Speaker 2: Depending on the person.
• 11:20
  Speaker 2: But I was like, listen, you have two options.
• 11:21
  Speaker 2: You can be consistent or inconsistent.
• 11:23
  Speaker 2: If you're inconsistent, it's hard to figure out what's wrong.
• 11:26
  Speaker 2: How do we fix it?
• 11:27
  Speaker 2: What's working?
• 11:27
  Speaker 2: If you're a consistent, then we absolutely know where the problem is, because we can start dissecting it layer by layer and figuring out what works and what doesn't work.
• 11:35
  Speaker 2: So that's my biggest point.
• 11:37
  Speaker 1: Everybody be consistent.
• 11:38
  Speaker 1: Other questions, like for the actual nuts and bolts or logistics of it, because we hear a lot of people asking like, hey, I feel great my shoulder because we really have people to get back to people like you and my shoulder feels great how can I lose weight?
• 11:52
  Speaker 1: Or how can I improve my strength?
• 11:55
  Speaker 1: People ask that too pretty often 100%.
• 11:58
  Speaker 2: They ask me what do I need to eat or what do I need to do to get to a certain level, and I simply tell them to work out more, eat less.
• 12:05
  Speaker 2: If we're looking to lose weight, if we're looking to gain weight, get to eat more.
• 12:09
  Speaker 2: People are like what do you mean?
• 12:10
  Speaker 2: I eat pretty good, everyone eats pretty good, and so I tell you until you write it down, they're like wait a second, I'm not eating as good as I thought I did.
• 12:17
  Speaker 1: So you advocate for people to write stuff like to learn nutrition plan 100%.
• 12:20
  Speaker 2: At first.
• 12:20
  Speaker 2: You don't have to do it forever, but you got to know where you're at yeah, get a good baseline, figure things out.
• 12:25
  Speaker 1: You have to.
• 12:25
  Speaker 1: I'm sure it's a good eye-opener.
• 12:27
  Speaker 1: 100%.
• 12:28
  Speaker 1: I didn't realize.
• 12:29
  Speaker 2: Well, I don't drink enough water, or I thought I ate good, but I'll eat enough.
• 12:32
  Speaker 2: These things all play factors, as you know.
• 12:34
  Speaker 1: Yeah, yeah, totally.
• 12:35
  Speaker 1: That's interesting.
• 12:36
  Speaker 1: What are some of the main things, like goals wise, they want to accomplish?
• 12:39
  Speaker 1: These people are maybe on self.
• 12:41
  Speaker 1: They're your clients, like people that are inspired and inquiring to work with you.
• 12:47
  Speaker 2: Most people literally come in to look good naked or live longer.
• 12:50
  Speaker 2: So I tell them we're going to do both.
• 12:52
  Speaker 1: Yeah, that's what it boils down to the way I think we can add both at the same time, 100%.
• 12:58
  Speaker 2: It just boils down to the time they have to invest.
• 13:00
  Speaker 2: It's really like you said.
• 13:02
  Speaker 2: I get tons of questions of does this work out good for me?
• 13:05
  Speaker 2: Oh, my ankle hurts, but luckily I sent them to you because you're my guy and I appreciate that and we try to make people better all around and that's kind of your aim as well.
• 13:15
  Speaker 1: Yeah, totally yeah, for sure.
• 13:17
  Speaker 1: No, I'm glad you pre-framed that, because our main thing is helping active athletic enthusiastic people fix their pain problem and they're coming from personal trainers, coaches, gyms, facilities like whatever so we can get them back to guys like you and take it from here, but it's going to inhibit their progressions and stuff with their shoulder keeps bothering them.
• 13:41
  Speaker 1: They're low back and now it's becoming a problem where I can't sleep or I can't do my work, I can't drive, I can't sit for a long time, I can't lift my kids, let alone front squat 225.
• 13:52
  Speaker 1: 100%.
• 13:52
  Speaker 1: Once it starts impacting daily life, it's what it puts the pain.
• 13:55
  Speaker 1: Ok, so interesting.
• 13:57
  Speaker 1: So people they want to look better naked.
• 13:58
  Speaker 1: Usually it's like physique they want to drop body fat percentage.
• 14:02
  Speaker 1: When people say lose weight, I would assume for us we're like what you're saying is you want to drop body fat percentage and then increase muscle mass and strength?
• 14:11
  Speaker 1: I mean it look appropriate.
• 14:13
  Speaker 1: Of course, people have different goals.
• 14:14
  Speaker 2: It's an educational process.
• 14:15
  Speaker 2: They say one thing and then it's our job, my job, to let them know.
• 14:18
  Speaker 2: That's what you said is.
• 14:20
  Speaker 2: This is what that means To clarify and this is what you're looking for?
• 14:22
  Speaker 2: Cool, but if not, this is the route you need to be taking.
• 14:26
  Speaker 1: What do you find most of the clients your answer to them when they're like what's the expectation here?
• 14:29
  Speaker 1: How much do I have to commit to this per week?
• 14:32
  Speaker 1: What do you usually say?
• 14:34
  Speaker 2: I ask them one simple question If you're hanging off the side of the cliff and you only have to do a pull up to save your life, if you can do it.
• 14:40
  Speaker 2: If they hesitate, I'd tell them three times a week.
• 14:42
  Speaker 2: If they can say, with a definite answer, yes or no, I'd tell them three or more times a week, but the magic number's three.
• 14:49
  Speaker 1: Usually three times a week.
• 14:50
  Speaker 1: You got to get moving three times a week, Exercise purposefully for three times a week and each exercise about takes like an hour 45 minutes.
• 14:59
  Speaker 2: Somewhere between 45 minutes an hour, so that could be 90 minutes if you're in the weight room, but that's including downtime and rest, but really it's about an hour.
• 15:07
  Speaker 1: Gotcha.
• 15:08
  Speaker 1: Well, I would assume when you break it down like that, it's super reasonable, like can you commit three hours a week, right, 100%?
• 15:16
  Speaker 1: The one thing that we've done for people including myself, right, time audit, it was like I don't have time, like you have time, it's just about priorities, because everybody's busy, right, 100%.
• 15:26
  Speaker 1: I'm sure you hear that all the time 100%, everybody's busy.
• 15:28
  Speaker 1: It's just a matter of is it important to you or not, where you're going to prioritize it or not, because it's like all right, let's do a time audit.
• 15:34
  Speaker 1: You don't have time, right?
• 15:35
  Speaker 1: Totally understand.
• 15:36
  Speaker 1: We have kids, you have job, all that stuff For sure.
• 15:38
  Speaker 1: Three hours a week, which is not that much, right?
• 15:42
  Speaker 1: How much time are you spending on Netflix?
• 15:46
  Speaker 1: The first time you spend on your phone, scroll on Instagram, and I'm not.
• 15:49
  Speaker 1: I'm talking to myself here.
• 15:50
  Speaker 1: I'm not like judging anybody.
• 15:51
  Speaker 1: I'm like this is me right.
• 15:52
  Speaker 1: I'm like I could definitely scroll less.
• 15:54
  Speaker 1: The funny fail videos is my, that's my vice.
• 15:57
  Speaker 1: It's the funniest thing ever.
• 15:58
  Speaker 1: I said my brother, my wife, my sister, I used funny videos all the time.
• 16:02
  Speaker 1: How much am I scrolling?
• 16:04
  Speaker 1: How much football am I watching, or Netflix or whatever Could I?
• 16:08
  Speaker 1: What's really important, right?
• 16:09
  Speaker 1: And then there's these two is like I'm sure you have the same conversation as your clients.
• 16:13
  Speaker 1: The biggest, the best definition of discipline that I've heard is the battle between what do I want now versus what do I want most, and you are ultimately what you consistently do 100%, and you are who you hang out with 100% and consistently.
• 16:27
  Speaker 1: Which one do you choose?
• 16:28
  Speaker 1: What do you want now versus what do you want most?
• 16:31
  Speaker 1: And ultimately, that's you know.
• 16:32
  Speaker 1: This is a range of discipline, right.
• 16:34
  Speaker 1: It can be taught.
• 16:35
  Speaker 1: Writing things down, like you said, and then having an accountability partner, increases the likelihood of reaching those goals.
• 16:42
  Speaker 1: Like 72% yeah, it's a crazy number, right?
• 16:44
  Speaker 1: So it's just a matter of like prioritizing and investing the time it takes a village.
• 16:50
  Speaker 2: Yeah, and totally For me myself.
• 16:52
  Speaker 2: I like to lead by example.
• 16:53
  Speaker 2: So I just finished up 75 hard Saturday.
• 16:56
  Speaker 2: Oh you did.
• 16:56
  Speaker 2: I did 75 days straight no alcohol, two workouts a day, the whole gallon of water reading, 10 pages of a book, no extra sugars, no cheat meals.
• 17:05
  Speaker 2: I stuck to the plan.
• 17:07
  Speaker 2: It wasn't easy and it's two workouts a day, two workouts of a day Well, it's some kind of activity twice a day and one has to be outside.
• 17:14
  Speaker 2: Yeah, so I know, sunlight.
• 17:15
  Speaker 2: Vested walk, vested run, playing as a sport pickle ball, getting my wads in hitting the regular gym.
• 17:21
  Speaker 2: It was our yoga.
• 17:23
  Speaker 2: Those are great sessions as well.
• 17:25
  Speaker 1: The make sure I got this right 75 day hard.
• 17:28
  Speaker 1: It's 75 days in a row, working out twice a day, one of which has to be outside.
• 17:33
  Speaker 1: Correct no added sugar, no alcohol, correct.
• 17:37
  Speaker 2: What else?
• 17:37
  Speaker 2: Any diet you want, stick to it.
• 17:40
  Speaker 2: Drinking a gallon of water Every day, drinking a gallon of water Every single day and then reading 10 pages of a nonfiction book every single day.
• 17:45
  Speaker 1: Yeah, I like that, it's good.
• 17:47
  Speaker 1: I was going to say with the book thing, definitely a goal of mine.
• 17:50
  Speaker 1: I enjoy reading nonfiction stuff Like self.
• 17:53
  Speaker 1: I had a guy one time I was working with I was like, yeah, this book was pretty cool.
• 17:55
  Speaker 1: Have you read that?
• 17:56
  Speaker 1: And he's like not really in his self-help books and I'm like what I felt judged.
• 18:01
  Speaker 1: I was like I'm a super nerd when it comes to that stuff but my mental capacity and willpower by the end of the day is definitely drained.
• 18:09
  Speaker 1: So a mentor of mine was like you're not allowed to read more than 10 pages, that's it, Only read 10.
• 18:16
  Speaker 1: And you're done, Actually, you can't read 11.
• 18:18
  Speaker 1: You're allowed to.
• 18:18
  Speaker 1: It makes it way more chewable.
• 18:20
  Speaker 1: And then over the period of like four weeks you're like, huh, I read a whole book.
• 18:23
  Speaker 1: They're easy, right, 300 pages, is that Exactly?
• 18:27
  Speaker 1: And it wasn't like super exhausting or it's way more chewable.
• 18:31
  Speaker 1: So anyway, I like that.
• 18:32
  Speaker 1: So 75 Day Hard.
• 18:33
  Speaker 1: You just finished out on Saturday, 100%.
• 18:35
  Speaker 1: What was the most challenging part of the 75 Day Hard?
• 18:40
  Speaker 2: The days, like the weekend, especially Sunday, where I didn't have to go into the gym, I didn't have clients, where it was just like simple work from the computer, having to get up, go out and get those workouts in.
• 18:50
  Speaker 2: I just kind of wanted to rest Six days a week busting my butt, I just wanted to do nothing.
• 18:54
  Speaker 2: But like we talked about, what am I willing to do and invest in to get where I want to be?
• 19:00
  Speaker 2: So I wanted to make that goal happen.
• 19:02
  Speaker 2: I wanted to reach this thing.
• 19:03
  Speaker 2: So I had to get my butt up and get after it Totally.
• 19:06
  Speaker 1: Who's your coach then for that, like what kept you disciplined or what kept you consistent with that?
• 19:13
  Speaker 2: I got a good buddy of mine.
• 19:14
  Speaker 2: His name's Josh and he definitely holds me accountable, so he's a guy in my peer group and he's a good friend of mine, one of my best friends.
• 19:20
  Speaker 2: I almost failed 12 times during the 75 days from being 100.
• 19:25
  Speaker 1: I was going to say that's normal, I would assume 100%.
• 19:27
  Speaker 2: Most people failed within the first two weeks or the last two weeks and I had quite a few things happen over the last few months this year.
• 19:35
  Speaker 2: I had a few friends pass away.
• 19:36
  Speaker 2: In that one of the times I was definitely feeling down and I was like you know what, I'm screwed, I'm done with it.
• 19:42
  Speaker 2: Honestly, it was about three weeks out.
• 19:44
  Speaker 2: I'm like I'm done, I'm not gonna make it today.
• 19:46
  Speaker 2: He looks at me.
• 19:47
  Speaker 2: He goes get up, go put your gear on.
• 19:49
  Speaker 2: We're going for a walk.
• 19:50
  Speaker 2: Yeah, just that little nudge was everything I needed.
• 19:53
  Speaker 2: I got my walks in.
• 19:54
  Speaker 2: I got my other work out in.
• 19:55
  Speaker 2: I got my pages done.
• 19:56
  Speaker 2: I got my water in.
• 19:57
  Speaker 2: It helped me remember.
• 20:00
  Speaker 2: Hey, you have a goal, it doesn't matter what's happening, let's stick to your plan.
• 20:03
  Speaker 1: Yeah, yeah, another thing I was gonna touch on with that too, from my own perspective on this, I have not done 75 Day Hard, which is the goal of mine for sure.
• 20:12
  Speaker 1: Like two workouts a day, man, I'm gonna break things.
• 20:16
  Speaker 1: It's just too much.
• 20:17
  Speaker 1: Workouts don't have to be super intense every single time.
• 20:21
  Speaker 1: No, a walk counts as an active, a workout, physical activity, a brisk walk with some intent yeah, and I go on there destroying Some intent, it's a good way.
• 20:28
  Speaker 1: Yeah, totally good point.
• 20:30
  Speaker 1: So, with some intent, a mobility drill with some exercises boom, that's a workout.
• 20:35
  Speaker 1: So to clarify to people like, twice a day workout, we're not maxing out on bench and squat every twice a day for 75.
• 20:41
  Speaker 1: You could, but you're gonna see Kyle up more often.
• 20:43
  Speaker 1: Yeah, like I got a back thing going on.
• 20:45
  Speaker 1: So tell me more about what you're doing.
• 20:47
  Speaker 1: Like we can dial that back a little bit, that's okay.
• 20:50
  Speaker 1: I was gonna say another interesting point that we hear from clientele and CrossFit athletes the same workouts don't have to be to death every single time.
• 21:00
  Speaker 1: No, right, I'm gonna show you guys advocate for that, like your coaching and stuff and your training business when it comes to the client, it's our job as a coach to let them know when they're going too much.
• 21:11
  Speaker 2: Do I let clients come in five days a week?
• 21:12
  Speaker 2: Depends on the person.
• 21:13
  Speaker 2: Now there's some people who are a little more high-loved with than others.
• 21:16
  Speaker 2: I'll tell them to dial it back Three days on.
• 21:18
  Speaker 2: Take a day off.
• 21:19
  Speaker 2: Yeah, totally, and my personal programming.
• 21:21
  Speaker 2: If you're on three days, there's definitely gonna be an active recovery day coming right after that.
• 21:25
  Speaker 1: 30, 40, 40,.
• 21:26
  Speaker 1: It just has to Gotcha.
• 21:27
  Speaker 1: Well, anyway, I think it's a good point.
• 21:29
  Speaker 1: With the 75 day hard, it's like not every day has to be super intense.
• 21:32
  Speaker 1: If you don't mind sharing what books were you reading during that time?
• 21:36
  Speaker 2: So I read Tipping Point, I read Outliers and I read two books, and I did a lot of reading this time.
• 21:42
  Speaker 2: I read two books on, actually, the fitnesspreneur and I forget I'm reading the CrossFit manual actually over again, just because I'm a nerd.
• 21:50
  Speaker 2: What can I say?
• 21:51
  Speaker 2: It's just, I wanted some light reading.
• 21:53
  Speaker 2: Let me read this manual.
• 21:54
  Speaker 2: Crossfit itself has changed quite a bit and working with CrossFit athletes, working with CrossFit itself, working with a lot of the competitions I just wanted to make sure that my understanding was up to date, if that makes sense.
• 22:09
  Speaker 1: I mean, it's what you do to your craft.
• 22:10
  Speaker 1: You know that's cool.
• 22:12
  Speaker 1: So you're an advocate for setting five day hard 100% With the on Sundays, my rest day don't feel great, don't wanna work out.
• 22:23
  Speaker 1: I got some stuff to work on.
• 22:24
  Speaker 1: That was the most challenging part 100%.
• 22:26
  Speaker 1: What's the next most challenging?
• 22:28
  Speaker 2: If I didn't get that water in early, if I didn't start drinking early.
• 22:31
  Speaker 2: Dude, I'm up up until eight o'clock at night drink water.
• 22:34
  Speaker 2: Yeah, that middle part of the day, that two to four.
• 22:38
  Speaker 2: If I was slacking on water drinking because I'm coaching too much or I'm working out, it made it hard at the end of the night Because you work up so little.
• 22:46
  Speaker 1: So the water?
• 22:46
  Speaker 1: Yeah, what about the?
• 22:48
  Speaker 1: Because I'm a beer guy.
• 22:50
  Speaker 1: I like beer, occasional cocktails and stuff.
• 22:52
  Speaker 1: Was that challenging for you?
• 22:53
  Speaker 2: Honestly no, no, no.
• 22:55
  Speaker 2: I partied enough in high school and college where I could take a little time off.
• 23:00
  Speaker 1: Yeah, it's okay, yeah, totally.
• 23:01
  Speaker 1: I've had several mentors say the same thing.
• 23:03
  Speaker 1: We're like I really don't drink anymore.
• 23:05
  Speaker 1: I'm like I'm not there yet I do enjoy occasional beer.
• 23:08
  Speaker 1: Usually I have after I put my kids to bed.
• 23:10
  Speaker 1: I have a beer and I wake up and I'm like I passed out an hour ago.
• 23:14
  Speaker 1: I need to wake up and go to bed and I drank three quarters of one.
• 23:18
  Speaker 1: This is dad life.
• 23:20
  Speaker 1: What'd you know?
• 23:21
  Speaker 1: Right?
• 23:21
  Speaker 1: I know that's funny.
• 23:24
  Speaker 1: So you're an advocate for 75 Day Hard, I think so what changes did you notice by 70, day 74, 75?
• 23:31
  Speaker 1: And when did you start noticing changes?
• 23:34
  Speaker 2: Honestly, I started noticing changes about three weeks in.
• 23:36
  Speaker 1: Three weeks in, so 21 days in 100%.
• 23:39
  Speaker 1: What changes did you notice?
• 23:40
  Speaker 2: Just A the way I woke up in the energy levels B, mental clarity, being a little bit more focused, a little bit more driven, not having any real distractions and knowing every day that I had a clear task list of things I had to do aside from just work.
• 23:53
  Speaker 2: So everyone gets bogged down and work and worry like this repetitive routine.
• 23:57
  Speaker 2: Get up, brush your teeth, take the kids to school, walk the dog, grab coffee, go to work and be at work, have your frustration points and move on and then leave and go home and probably bring your work home, or that's spending enough time with the family, or spending a lot of time with the family, or taking the kids from sporting practice to dance to whatever it may be.
• 24:15
  Speaker 2: There's a lot of things that happen to all of us and, like you touched on, what are your deprivers are important.
• 24:20
  Speaker 2: You gotta put them ahead and then get it done.
• 24:24
  Speaker 2: I knew a phrase that I've coined the last couple of weeks.
• 24:27
  Speaker 2: It's cowboy up Watching.
• 24:30
  Speaker 2: Yellowstone just brought it out at me.
• 24:33
  Speaker 2: It's cowboy up, it's get it done.
• 24:34
  Speaker 2: Cowboy's not complaining.
• 24:34
  Speaker 2: Gotta go catch the cattle, gotta go catch the wolf, just get it done.
• 24:37
  Speaker 2: Yeah, I like that.
• 24:39
  Speaker 1: Get it done.
• 24:39
  Speaker 1: I like Yellowstone.
• 24:41
  Speaker 1: I found myself talking with a little draw after every episode but I was like what are you doing?
• 24:46
  Speaker 1: I'm like, oh yeah, I'm sorry.
• 24:47
  Speaker 2: I'm sorry.
• 24:48
  Speaker 1: I was in mode.
• 24:48
  Speaker 1: Yeah, I was in the mode.
• 24:49
  Speaker 1: Man, we gotta watch this show with a cowboy hat on and a belt buckle.
• 24:53
  Speaker 2: Put a nice little whiskey next to me.
• 24:54
  Speaker 2: Yeah, exactly.
• 24:56
  Speaker 1: Well, I wanna do it.
• 24:57
  Speaker 1: 75 Day Hard is on my list.
• 24:59
  Speaker 1: There's no reason why I can't do it.
• 25:02
  Speaker 2: I'm gonna start a big game with a group of people.
• 25:03
  Speaker 2: Every time I do what I do with a group of people and it's either.
• 25:06
  Speaker 2: It's super, super helpful have another people who are going through the same.
• 25:10
  Speaker 1: Oh, hundred percent.
• 25:10
  Speaker 1: That's the key.
• 25:11
  Speaker 1: You know, writing it down and then accountability group or a coach or something like that, and if you pay for you have more skin in the game and more likely to reach that too, which is definitely understandable for the patients.
• 25:20
  Speaker 1: That, we see, is the same thing, I would imagine, if you cleaning a trial, personal training clients.
• 25:24
  Speaker 1: They're in bed a little bit of skin in the game and they're investing in it with an accountability coach and they write things down.
• 25:29
  Speaker 1: It's like literally fail-proof as in like you, just you showing up.
• 25:34
  Speaker 1: Right, you're gonna just show up.
• 25:35
  Speaker 1: You know, get it done.
• 25:36
  Speaker 1: Yeah, exactly, well, I'm in.
• 25:38
  Speaker 1: Next time you do it, let me know.
• 25:39
  Speaker 1: Deal when you just finished on Saturday.
• 25:41
  Speaker 2: So you want to take like a break, I assume so taking 30 days off and I'm gonna go back on for 30 days.
• 25:45
  Speaker 2: I'm gonna do the whole phase one, phase two and phase three.
• 25:47
  Speaker 1: Okay, we're in, I'm in.
• 25:49
  Speaker 1: This is it.
• 25:50
  Speaker 1: I'm in, so, and you're still compete a lot across fit.
• 25:56
  Speaker 1: Um, actually I am so you did the, the crossfit open.
• 26:02
  Speaker 2: I did the open.
• 26:02
  Speaker 2: That's my first time in a couple years.
• 26:04
  Speaker 2: I had some injuries and for my old man self, mind you, I'm 39 now.
• 26:07
  Speaker 2: Your birthday was two days ago, friday.
• 26:10
  Speaker 2: Yeah, happy birthday.
• 26:11
  Speaker 2: I appreciate it.
• 26:11
  Speaker 2: Appreciate it.
• 26:12
  Speaker 2: I was middle of the pack.
• 26:13
  Speaker 2: I was 51 percentile.
• 26:14
  Speaker 2: Okay so, and that's after taking a little layoff from actually competing or getting at it Competitively, so that's really good.
• 26:21
  Speaker 2: I can hiring a new coach.
• 26:23
  Speaker 2: It's my buddy, ryan.
• 26:24
  Speaker 2: Swat father shot him out.
• 26:25
  Speaker 2: He's the man.
• 26:26
  Speaker 2: Go check him on Instagram.
• 26:27
  Speaker 2: Gift of performance he's gonna be writing my programming for my master's training.
• 26:31
  Speaker 2: Okay, who's Ryan?
• 26:33
  Speaker 2: He's at Ryan's aslof.
• 26:35
  Speaker 2: He runs the spacecoast classic Saturday, melbourne, december 9th and 10th.
• 26:39
  Speaker 2: Gosh, if you're looking to compete, check it out.
• 26:41
  Speaker 2: I'll be there MC'ing in as well.
• 26:43
  Speaker 2: And SWAT father himself he has a program.
• 26:46
  Speaker 2: Gift of performance they're integrated in this to schooling, they're integrated into the college level and they work with all athletes bodybuilding, crossfit, you know cyclists, bmxers, motorcycle guy, whatever you want to do, these guys help program for that Cool, that's awesome.
• 27:01
  Speaker 1: I mean so coaches have coaches.
• 27:03
  Speaker 1: I heard some somebody recently.
• 27:04
  Speaker 1: It was a little aggressive, but they were like if you're a coach and you don't have a coach, you're a hypocrite.
• 27:10
  Speaker 1: And I was like that's not wrong, a little aggressive.
• 27:14
  Speaker 1: I Nailed that that's a little aggressive, a little aggressive, but I don't disagree with that.
• 27:18
  Speaker 1: You know, this is if you're trying to grow and help other people grow, you know you need, like the person, your mentor, their peer group, and then people you're coaching.
• 27:25
  Speaker 1: I totally understand that too.
• 27:26
  Speaker 2: You spend a whole few accountable and make you do things that you don't always want to do right and checking it on you.
• 27:31
  Speaker 1: I'm not saying clean it up, you know, cowboy up, let's get it so for you.
• 27:36
  Speaker 1: Then competition, what?
• 27:37
  Speaker 1: What are your next goals with your own competition?
• 27:39
  Speaker 1: Training, because the open's coming in February.
• 27:40
  Speaker 1: Yep, is that what your goal is, or other?
• 27:42
  Speaker 2: competitions.
• 27:43
  Speaker 2: I'm going to do my best at this next open and see how far I get.
• 27:47
  Speaker 2: If I get the regionals or further, awesome.
• 27:49
  Speaker 2: If not, it's just a springboard into the next open.
• 27:52
  Speaker 2: But aside from getting prepared for the CrossFit open, I'm actually going to compete on stage in the physique contest next year at some point.
• 27:59
  Speaker 2: Okay, so I'm gonna go through some prep training for that.
• 28:01
  Speaker 2: Yeah, totally.
• 28:02
  Speaker 2: But I also want to compete in maybe one or two local level events here in Palm Beach.
• 28:07
  Speaker 2: Okay, as far as CrossFit.
• 28:09
  Speaker 1: What are the main ones in this area?
• 28:10
  Speaker 2: There's Watermania you got a lot of mania.
• 28:13
  Speaker 2: You got a lot of polluters, are actually the biggest in the state in Miami.
• 28:16
  Speaker 2: That's down in Miami.
• 28:17
  Speaker 2: You have my Jim's competition, actually the SeaDog summer showdown.
• 28:21
  Speaker 2: You have Palm City's CrossFit throw it out at the fairground, throw it on for the kids I'll be a third on for the kids at squad.
• 28:27
  Speaker 2: Those are good ones.
• 28:28
  Speaker 2: Acc, which is now dubbed into a new name, now when it goes classic, that's a really, really, really big one big beatdown.
• 28:34
  Speaker 1: They used to be up in Daytona or Jackson Daytona.
• 28:38
  Speaker 2: We'll want games to get stuff going on as well.
• 28:40
  Speaker 2: I guess it's basically those classics.
• 28:41
  Speaker 2: A new upcoming comp it's gonna be up a Melbourne, so anybody up north you're gonna have a place to compete and showcase those skills.
• 28:48
  Speaker 2: There's a ton more.
• 28:50
  Speaker 2: I don't.
• 28:51
  Speaker 2: I don't want to leave anybody out.
• 28:52
  Speaker 2: Guys, please don't get mad at me.
• 28:54
  Speaker 2: Any of the gyms that.
• 28:55
  Speaker 1: I work out to us, if you, if we didn't include anything.
• 28:57
  Speaker 2: Yeah, definitely reach out to me.
• 28:58
  Speaker 2: Don't blow my DMs up.
• 28:59
  Speaker 2: Definitely reach out to me, though, and we'll get some work together.
• 29:02
  Speaker 2: I got a team that I work with high-type fitness media, and they're fantastic.
• 29:06
  Speaker 2: It's been kind of a building process over the last ten years, and the they do really good job behind the scenes helping Competitions get run cool for athletes that you Work with their friends, with whatever people listeners.
• 29:19
  Speaker 1: What do you recommend to people who want to excel in competing and be successful in their competition training?
• 29:25
  Speaker 2: be realistic.
• 29:26
  Speaker 2: Sit down, take a look at your weaknesses, take a look at your strings and go to go to the drawing board and start putting in the work.
• 29:32
  Speaker 2: I always tell the clients listen, the weights don't lie.
• 29:35
  Speaker 2: You cannot buy this stuff from the gym.
• 29:38
  Speaker 2: You cannot buy success.
• 29:39
  Speaker 2: You cannot go there and say, alright, I'm gonna spend a thousand bucks and be able to squat 400 pounds.
• 29:42
  Speaker 2: Yeah, you put the work in, yeah, that's it.
• 29:45
  Speaker 2: There's gonna be days where it sucks.
• 29:47
  Speaker 2: It's gonna be days where it's fantastic.
• 29:48
  Speaker 2: There's gonna be days where you feel in the middle.
• 29:50
  Speaker 2: That's normal.
• 29:52
  Speaker 1: Welcome to be human, get out and get it done, which is consistency, is the most important thing like all my clients, though like all, especially the CrossFit classes They'll hear me say, oh, today sucks.
• 30:00
  Speaker 2: Guys get ready for it.
• 30:01
  Speaker 2: And this is not a derogatory thing.
• 30:02
  Speaker 2: It's to let your mindset know.
• 30:04
  Speaker 2: You already know it's gonna be tough.
• 30:05
  Speaker 2: You come here.
• 30:06
  Speaker 2: No, it's gonna be tough, so let's move fast that.
• 30:07
  Speaker 2: How do we get through?
• 30:08
  Speaker 1: it.
• 30:09
  Speaker 1: Yeah, so, and I'm here in your corner to help you 100%.
• 30:12
  Speaker 1: Yeah, I saw another, another interesting thing on that with the oh my gosh, what did you just say?
• 30:20
  Speaker 1: I've drawn a blank here, said a lot of stuff in the last couple minutes.
• 30:24
  Speaker 1: Oh, the physique you can't buy it.
• 30:27
  Speaker 1: So I saw an interesting thing on that.
• 30:28
  Speaker 1: I was like that's totally true.
• 30:30
  Speaker 1: It's a direct reflection on Consistency, an element of discipline for sure, an accountability, self-responsibility.
• 30:39
  Speaker 1: That can't be bought.
• 30:40
  Speaker 1: Your physical physique you can't buy your way until, like squatting a you know, four pounds, whatever, or whatever your goals are right, by the percentage down to 12%.
• 30:49
  Speaker 2: We're on the 10 six, like the 45 year old guy, the Masters, which is nuts.
• 30:53
  Speaker 1: That's insane.
• 30:53
  Speaker 1: That was a nuts man 45 year old guy, high five.
• 30:56
  Speaker 1: That's crazy.
• 30:57
  Speaker 1: But like if you, that is just a direct reflection on consistency, discipline and accountability, hard work or self-responsibility.
• 31:04
  Speaker 1: That can't be bought, it's.
• 31:07
  Speaker 1: You cannot fake that.
• 31:08
  Speaker 1: There's no, like you can't be handed that.
• 31:11
  Speaker 1: So I was like I.
• 31:12
  Speaker 1: I respect that statement and I also respect people that are in real, really good shape and that just Just just demonstrates the long-term consistency and discipline.
• 31:22
  Speaker 1: And if people have definitely very different challenges and during the day like family, kids, work, all this stuff totally makes sense.
• 31:28
  Speaker 1: We would love to help people get to be more consistent, make it more chewable and, like this is attainable, walk them through their journey.
• 31:36
  Speaker 1: Of course, right, that's what you do 100%.
• 31:37
  Speaker 1: We're not trying to bash anybody or make people feel bad, no, but it can be done and we would love to help you right and it's that easy.
• 31:44
  Speaker 2: We know it's not easy.
• 31:45
  Speaker 2: Sucks, we have our days, everyone.
• 31:46
  Speaker 2: I'm music coach.
• 31:47
  Speaker 2: Yeah, I said I must feel my buddy had to kick me in the butt and get me back on track.
• 31:51
  Speaker 1: The other thing I just think I heard too from another mentor was like you talking to me, right, car, hey, physical fitness and as a father has a direct relationship to your kids and your relationship with your kids and also their trajectory in life too, where the health of your kids has a related relationship to the health of the parents, and I was like that makes total sense.
• 32:11
  Speaker 1: You know kids would follow you If they see that, they see it and they see it's leading by example.
• 32:16
  Speaker 1: Like this is a norm.
• 32:16
  Speaker 1: Like exercise, whether it's very intense days, light days, we skip the totally understandable but at least somewhat consistent and prioritizing it in your life.
• 32:25
  Speaker 1: It's going to lean into your kids perspective on life too 100%.
• 32:31
  Speaker 2: You know your kids are growing up in the gym.
• 32:32
  Speaker 2: My daughter's grown up in the gym because she's never known.
• 32:35
  Speaker 1: Yeah, they love coming here.
• 32:36
  Speaker 1: They love like throwing the balls around and jumping on the bozu balls and making little fairy rings with her foam rollers, like Bluey.
• 32:43
  Speaker 2: Like my daughter, I have videos, tons of videos of her right now on little workouts swinging kettlebells oh yeah, that's cool.
• 32:48
  Speaker 2: Climbing the rope doing box jumps that's cool.
• 32:50
  Speaker 2: Now she'll jump in with the adult classes and get after it.
• 32:53
  Speaker 1: Yeah, that's awesome and.
• 32:53
  Speaker 2: I don't ever force her.
• 32:54
  Speaker 1: It's awesome to see her want to do it To want to, yeah, but that's I mean.
• 32:57
  Speaker 1: It comes from just it being normalized, you know, with the mom and dad, that did it so might as well do it too.
• 33:03
  Speaker 1: Anyway, if you have any questions with that, you can definitely reach out to Rosie, reach out to us.
• 33:06
  Speaker 1: You have any issues that preventing you from doing that?
• 33:08
  Speaker 1: We can at least hold your hand, be in your corner, be like yeah, this is doable, it's chewable and it actually is going to enhance your physicality, lower the risk of injury in the future and longevity for vitality.
• 33:21
  Speaker 1: Right, that's what the research describes.
• 33:23
  Speaker 2: And to be surprised what it does for your mental health guys.
• 33:25
  Speaker 1: Oh 100%.
• 33:26
  Speaker 2: It is imperative that you understand that aspect the most aside from the health benefits, the mental health aspect To help you keep your stuff together?
• 33:34
  Speaker 1: Yeah, I agree, especially when you have a lot going on, you know, okay.
• 33:38
  Speaker 1: So, specifically though forms of exercise and CrossFit being one of that, philosophies and approaches, right?
• 33:45
  Speaker 1: Crossfit has been known to be controversial, right, to say the least.
• 33:48
  Speaker 1: That is what it is.
• 33:49
  Speaker 1: A lot of people are intimidated by it, right?
• 33:52
  Speaker 1: Or like I don't want to get injured, I don't want to do CrossFit, right?
• 33:55
  Speaker 1: What message would you want to convey to people regarding CrossFit?
• 33:59
  Speaker 1: I keep it super simple.
• 34:01
  Speaker 2: There's NFL, there's Pop Warner, so I break it down to that for people.
• 34:06
  Speaker 2: There's CrossFit team and there's CrossFit Ters.
• 34:08
  Speaker 2: Crossfitters are the guys you see in the CrossFit games, you see on TV, you see these high level competitions.
• 34:13
  Speaker 2: Crossfitting are the mom and pops the next through neighbor Her going under to just to get a good workout and live longer, move better, have more mobility, have better balance, just lead a generally better lifestyle.
• 34:25
  Speaker 2: So there's a division.
• 34:26
  Speaker 2: You know I don't expect to go out in the flag football field and be Ocho Sinko, but I go out and have fun.
• 34:31
  Speaker 2: Same thing with CrossFit.
• 34:33
  Speaker 2: We meet you where you are and if you're at a gym that pushes you too much, then take a step back, maybe find a new gym.
• 34:40
  Speaker 1: It's that simple.
• 34:41
  Speaker 1: Do you find yourself with that analyzing and assessing each clientele in there and be like, hey, right now this might not be appropriate for you.
• 34:50
  Speaker 1: I want to see you scale back to this instead.
• 34:52
  Speaker 1: You can still participate in the workout, but let's modify.
• 34:55
  Speaker 1: I'm saying a lot of the lifts are complicated and complex and in a group environment I'm sure it could be challenging for people that aren't super proficient or experienced with a snatch or power clean or jerk press or dead lift even.
• 35:11
  Speaker 2: Yeah, I tell them very simple Listen, guys, you're here, this is day one, or whatever day it may be.
• 35:16
  Speaker 2: We're going to put you in this mode.
• 35:18
  Speaker 2: This is where I want you to work on.
• 35:20
  Speaker 2: If you're doing snatches that day and I see a client can't do a full squat snatch, then guess what?
• 35:25
  Speaker 2: You're going to work on the hang power snatch.
• 35:27
  Speaker 2: You're going to work on the overhead squat.
• 35:30
  Speaker 2: You're just going to work on the snatch pull like an element of that movement, just to get more comfortable with it.
• 35:34
  Speaker 2: Yeah, and it's okay.
• 35:35
  Speaker 2: And then progress and progress.
• 35:36
  Speaker 2: The way it's going to come quality overcraft, totally.
• 35:40
  Speaker 2: My people hear me say that all the time Quality overcraft.
• 35:44
  Speaker 1: That's a good point At the ultimate, I think that would lead to more consistency if they're not getting hurt and stuff like that 100% Because they're going to want to keep coming back.
• 35:53
  Speaker 2: All right, and any individual walks into a most cross-off facilities, they have that dog in them.
• 35:57
  Speaker 2: So I tell my guys you come here for a reason.
• 36:00
  Speaker 2: You know it's going to be challenging, you know it's going to be tough, but you want to beat it, so get it.
• 36:05
  Speaker 2: Let's do it.
• 36:05
  Speaker 2: Yeah, it's going to happen.
• 36:06
  Speaker 2: That's awesome For anybody out there that is a little afraid.
• 36:09
  Speaker 2: Just walk into it, give it a shot.
• 36:11
  Speaker 2: If it's for you, awesome.
• 36:13
  Speaker 2: It's not for you.
• 36:14
  Speaker 2: Go see Orange Theory, go see Personal Training, go go to F45.
• 36:18
  Speaker 2: There's tons of boutique stuff out there.
• 36:20
  Speaker 2: Do something.
• 36:21
  Speaker 1: Yeah, that's cool.
• 36:22
  Speaker 1: The some of the elements of CrossFit.
• 36:26
  Speaker 1: What are the most challenging ones for people that you find?
• 36:30
  Speaker 2: It's either going to be the Olympic lifts or their cardiovascular endurance and, honestly, be surprised.
• 36:36
  Speaker 2: Cardio, for me is the worst, and giving an adult a jump rope and telling them to do double unders they look at you like you're speaking French.
• 36:41
  Speaker 2: I can't do double unders here.
• 36:43
  Speaker 1: You did two pain things for me.
• 36:45
  Speaker 1: I cannot Double unders.
• 36:46
  Speaker 1: I've never really practiced them and I'm like in the middle of a workout.
• 36:49
  Speaker 1: I'm like man right now.
• 36:50
  Speaker 1: I'm exhausted.
• 36:51
  Speaker 1: I'm not going to try to learn in this moment, and that's 90% of the people.
• 36:57
  Speaker 2: And then the cardio or the echo bike.
• 36:59
  Speaker 2: Everyone hates the echo bike, okay.
• 37:02
  Speaker 1: Yeah, makes sense.
• 37:03
  Speaker 1: It's tough.
• 37:03
  Speaker 1: So the cardio component, the dubs, some of the skill work.
• 37:07
  Speaker 2: Yeah, if you're not proficient on pistol squats, there's stuff you can do.
• 37:10
  Speaker 2: But it can be very intimidating seeing someone snatch or deadlift and then go do a pistol squat and then for a run bike.
• 37:16
  Speaker 2: I'm going to go do that now.
• 37:18
  Speaker 2: Yeah, you can do an element of that.
• 37:19
  Speaker 2: Yeah, it's all doable.
• 37:22
  Speaker 2: I've been 86 year old client and I have a six year old clients.
• 37:24
  Speaker 2: That's my range currently right now 86 to six.
• 37:27
  Speaker 2: She comes in three times a week and gets after it.
• 37:29
  Speaker 2: That's cool, it's awesome.
• 37:31
  Speaker 1: That's awesome.
• 37:31
  Speaker 1: So the message you want to convey is like it can be intimidating.
• 37:35
  Speaker 1: It's definitely a robust environment and if you're new you don't have to do all the same stuff everybody else is doing.
• 37:42
  Speaker 1: You can scale it back Absolutely.
• 37:44
  Speaker 1: And then I know for me too, like I don't want to not try to keep up with everybody and I'm dying Right.
• 37:51
  Speaker 1: Taking extra rest breaks is okay, or during the cardio component maybe, like backing it up a little bit is okay.
• 38:00
  Speaker 2: But so people run with their strengths, walk around your weakness.
• 38:03
  Speaker 2: So if you know you are a good runner and today's a kind of a heavy load day, do the running great.
• 38:09
  Speaker 2: Do your best on the load quality of a crap.
• 38:13
  Speaker 2: Yeah, totally, that's it Love that I don't want to push an athlete past the point to where it's going to hurt them, but I want to push them further than they think they're able to go.
• 38:21
  Speaker 1: Right, that's cool.
• 38:22
  Speaker 1: I love that so well, that's.
• 38:26
  Speaker 1: I appreciate you coming in.
• 38:27
  Speaker 1: Man, I think 75 day hard I'm doing it.
• 38:31
  Speaker 1: Deal, we got that going on.
• 38:32
  Speaker 1: We'll get you in again and talk more about some exercise and some personal training, supplements, nutrition, all those tons of podcasts we can do on that stuff.
• 38:39
  Speaker 1: I love it.
• 38:40
  Speaker 1: But tell people more about how they can find you.
• 38:42
  Speaker 1: How can they reach you Website, instagram, phone number, dm, like whatever.
• 38:46
  Speaker 2: Yeah, so the website's actually under construction right now, but you can find me on Instagram the real action figure fitness or action figure understudy Either one of those I can easily be gotten at.
• 38:56
  Speaker 2: If I don't answer immediately, I will answer back.
• 39:00
  Speaker 2: It's usually me running it.
• 39:01
  Speaker 2: I don't have my little one, my daughter.
• 39:02
  Speaker 2: She's super tech savvy, which is crazy.
• 39:03
  Speaker 2: As you know the kids they know so much more than we know.
• 39:07
  Speaker 1: My son already knows how to turn the TV.
• 39:08
  Speaker 1: My daughter's year and a half Like how did this thing turn?
• 39:12
  Speaker 1: You have the clip.
• 39:13
  Speaker 1: How is that possible?
• 39:14
  Speaker 2: Yeah, my daughter's 11.
• 39:15
  Speaker 2: She's now on Snapchat.
• 39:16
  Speaker 2: She's on TikTok.
• 39:17
  Speaker 2: It's wild.
• 39:18
  Speaker 2: Oh man, she's a good kid, so I'm not super worried.
• 39:22
  Speaker 2: Yeah, that's good.
• 39:22
  Speaker 2: But yeah, you can reach me on Instagram, you can reach me on Facebook at the same thing action figure fitness, the real action figure fitness.
• 39:27
  Speaker 2: And then, when the website's up, we will talk about it, for hopefully, in the next podcast.
• 39:32
  Speaker 1: Yeah, definitely Appreciate it, man.
• 39:33
  Speaker 1: Thank you for coming on and if you have any issues or anything that you feel like is holding you back from wanting to work out any pain problems, that's what we do Right rehab to get you back to guys like Rosie or other gym facilities, we would love to talk to you too and at least answer some questions and some concrete answers or maybe what to do next to get you back to be more functional and more chewable with fitness and stuff, 100%.
• 39:50
  Speaker 1: But we'll get it in next time, man, appreciate it.
• 39:53
  Speaker 1: Thanks for having me.
• 39:54
  Speaker 1: Hey, hold up.