May 21, 2025 • 57 mins
Rachell Smith shares her journey from dealing with anorexia to becoming a personal trainer who helps others transform their relationship with fitness and nutrition through sustainable lifestyle changes rather than quick fixes.
• Balancing work as both a licensed vet technician and personal trainer
• Overcoming misconceptions about fitness that lead to disordered eating
• Understanding that proper nutrition requires adequate calories from proteins, carbs, and healthy fats
• Focusing on longevity rather than just aesthetic results
• Building muscle mass to prevent age-related decline and maintain quality of life
• Using holistic approaches including supplements like creatine to address health issues
• Fighting inflammation through nutrition and practices like cold plunges
• Recognizing the connection between gut health and overall wellbeing
• Creating lasting habits through consistency rather than motivation
• Surrounding yourself with supportive people who encourage healthy choices
If you're ready to start your fitness journey, reach out to Rachell Smith at RaeSmithFitness.com or find her on social media with the same name.
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Episode Transcript
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Speaker 1 (00:00):
And we are live.
Welcome back everybody toBeyond the Tool Belt, episode
282.
I am your host, ty Cobb-Backer.
Thank you for joining us onthis Wednesday edition.
Today we have another specialguest.
Stay tuned and we will be backafter our short intro from our
sponsors.
Welcome to Behind the Tool Belt, where the stories are bold,
(00:21):
the conversations are real andthe insights come to you live,
(00:41):
raw and uncut.
Speaker 2 (00:43):
Every week, host Ty Cobb-Backer sits down to bring
you the stories, the struggles,the lessons learned and the wins
.
No filters, no scripts, justthe truth.
Please welcome your host ofBehind the Tool Belt, ty
Cobb-Backer.
Speaker 1 (01:00):
Hey, hey, hey, welcome back everybody.
Happy Wednesday.
Thank you for joining us and Imust say I'm very excited about
this episode of Beyond the ToolBelt.
And for those of you that knowme well know how important
fitness, mental toughness,personal development, resiliency
is to me.
(01:20):
We talk a lot about thosetopics on this podcast, outside
of leadership, legacy, roofing,all kinds of crazy stuff,
marketing, brand recognition,all those things but personal
development and physical fitnessis definitely one of many
things that I try to focus onand maintain on a regular basis,
(01:42):
so that's why this one's sospecial to me.
Today we have an amazing guest.
Today we have what I think isone of the most strongest people
that I know.
She is the CEO of Ray SmithFitness personal trainer.
She is a licensed vettechnician.
Let's welcome Rachel Smith tothe Behind the Toolbelt stage.
(02:05):
Hello.
Rachell Smith (02:08):
I'm glad to be here, thank you.
Speaker 1 (02:10):
You're welcome.
Thank you for joining us.
It's such a pleasure, woody.
You know, woody, he's a mutualfriend of ours, does not speak a
ill word about you.
He just thinks that you are arean amazing human being and
we're we're honored to have youon our show.
Rachell Smith (02:29):
So, uh yeah, he's great too, yeah yeah, yeah.
Speaker 1 (02:32):
So, rachel, how you doing I'm doing pretty good.
Rachell Smith (02:34):
I'm on my lunch break actually, so yeah yeah,
lunch break from from where theveterinary, okay, yeah okay, so
you're a full-time veterinarianso I do um.
Well, yeah, I do full-time vettech work um, and then on the
side I'm doing the.
So I work three days there andI work three days at the gym wow
, okay.
Speaker 1 (02:55):
So so you work six days a week.
Um, that that could open up agreat conversation to you on
work-life blend I like to callit blend, um, but uh, okay.
So let's talk about theveterinarian thing.
Like, uh, were you into animalsas as a child?
How did you fall into thatspace?
Before we get into the, thephysical fitness aspect of
(03:16):
things, let's talk about the vetspace.
Rachell Smith (03:18):
Yeah, so, um, I always had a passion for animals
.
Growing up I used to play inthe dirt and pretend like I was
a vet, um, and then as time wenton, um, I guess after after my
20s, um, I wanted to figure out,kind of wanted to do when I
want to grow up, um.
So I decided to um go tocollege and get my degree and um
(03:42):
become certified and I startedoff in the kennel and I worked
my way up.
I've been doing it for about 15years now and have worked from
ER to general practice tospecialty medicine, and just the
caregiving for animals so theycan't speak for themselves is
very beneficial and rewarding.
Speaker 1 (04:02):
So yeah, I can imagine.
I'm an animal lover myself.
We have three dogs and threecats, along with three
grandchildren, and they're allamazing animals.
But yeah, no, so okay, that's,that's fascinating, I think.
I think you know most peoplethat are veterinarians.
I think that's something thatgoes back as a lifelong dream,
(04:25):
you know, as as a child, youknow.
I don't think that's justsomething.
You wake up one day, 40 yearsold, and decide to be a
veterinarian.
I think that's something thatmost people you know are just
love, truly love animals and anduh, you know, speaking of
animals, do you think that hadany influence on you in terms of
the, the personal trainingaspect of things?
(04:47):
Like, do you do you complementthat?
Like you know, because there's,you know, therapy dogs and
therapy animals and things likethat, is there any correlation
between the two?
Rachell Smith (04:57):
I think there's a caregiving aspect to it.
Um, and then you know some ofthe biggest things I noticed.
Um, leading into the fitnessindustry is one of the biggest
things we ask people that comein at Brigham Young's I'm sure
you're aware of by going to thevet is when they come in and
they're sick is what's theirnutrition like Is there any
environmental changes?
(05:19):
Do they get exercise?
And I don't know why we dodon't do that in the human
medicine.
That's not some of the typicalquestions you, the doctors, ask
you um, and I think it's one ofthe first things that should be
asked okay, yeah, no, that'sthat's a great response to that.
Speaker 1 (05:34):
No, that's, that's great okay.
Um, so, how did you fall intolet's jump right into the the
personal trainer aspect ofthings like how did how did that
come about?
Is that has that been alifelong dream?
Did something tragic happen inyour life that you needed to?
You know, uh, go throughtherapy or or something you know
like, how, how did that comeabout?
Rachell Smith (05:57):
Um, so I always kind of was into, I would say,
fitness, even in, like, I didtrack um things like that in
high school school, um, but Ialso had a very negative um, I
would say um understanding ofthe fitness and the nutrition
aspect.
Um, I think that our generationum in the 80s and 90s, we grew
(06:20):
up to you eat salads, do cardio,eat 1200 calories or less, and
so I had a very misunderstandingof what health and nutrition
was actually about, and so inour family we had a lot of
eating disorders.
(06:41):
I would actually had an anorexiaproblem in my late teens and
early twenties, um, and Istarted doing some hit classes
with a guy named chop, um aboutgosh, 10 years ago or so, and he
actually was one of the ones toget me into the fitness world.
Um kind of coming out my, mycomfort zone I'm very
(07:04):
introverted um, kind of comingout my comfort zone I'm very
introverted, um.
So, um, to get on stage to mewas terrifying, um, because we
already have that mentality of.
You know, skinny fat is thekind of the thing, at least back
then.
Um, muscles weren't reallysomething that women looked for,
you know, they were alwaysafraid to be bulky um, so they
(07:27):
had that kind of twisted mindsetum which I had so it got me
into it, um, and so I learnedthrough the process how to, how,
what, how, like your macros are, how important they are.
You need your proteins in yourcarbs and fats, um, and it's
just a balance, um, and sothat's kind of what I realized.
(07:49):
I had a passion for Um becausefor me it healed me, um, and the
my view of it, all of it, andso I wanted to.
And then everybody I talked toI realized they had a lot of
them have the samemisconceptions about it, and
they still do.
And so then I went to school,um, and I got my personal
(08:11):
training license and mynutrition, um, and I'm doing one
for wellness, like for women, Iguess misunderstood and how
incorrect they are that theydon't have to be afraid of food.
(08:32):
It's what fuels our body, it'swhat the fitness and the
nutrition aspect of it isprevents diseases.
Elderly, I mean, we lose mostof our muscle mass between the
starting at age 40 and all theway up to age 70, they lose like
40% of it, um, and liftingweights is what they've proven
that increases that bone densityto prevent fractures and things
(08:56):
like that.
Um, dementia, all those thingsum that come along with, like
not eating healthy and fuelingour brains, and so that's
something that I kind of want toget out there.
Speaker 1 (09:08):
Yeah, no, that's good .
I do believe there's a lot ofmisconceptions and there's so
many different diets out thereand some of them will help you
lose weight quick but not veryhealthy for other organs, you
know, in your body, you knowhigh cholesterol, high blood
pressure, you know all thosetypes of things, and that's
something I've struggled withover the years too.
After my mom had passed, mywife and I, jana, kind of just
(09:33):
went down this path of of eating.
It was like comfort to us,right, we don't drink, we don't
do things like that.
So we didn't really have anoutlet, or we did have some
outlets, but we chose to ignorethem at the time and just kind
of like dove into food.
And you know I'm five, six, andI had gained, man, like so much
weight.
I was up to 209.
(09:54):
I'm 170 today and just to youknow kind of give you a quick
description of how bloated Ifelt.
And it was like 30 plus poundsand just felt, you know,
horrible.
You know my, my mental fitness,you know everything.
I just felt so bad and and so Iwent on a diet and we did this.
(10:19):
It was called singular at thetime I don't even know if it's
around and it really wasn't adiet.
It was more like a life, anentire lifestyle change.
And you know, I was under themisconception of, like the less
food I eat, the better off I'mgoing to be, and really all I
was doing was is I was starvingmyself.
It affected my attitude, itaffected my, my clarity, my
vision and and all kinds of ofof things.
(10:42):
But then when I really startedto dive into, like the pro, the
proteins and the healthier fatsand and good carbs, like my body
actually needs carbs, believeit or not, not a whole bag of
chips Like I was eating at thetime, um, but like I needed,
like you said, that perfectbalance of you know and and
knowing my body and, of course,working out and things like that
.
So why don't you?
(11:03):
Why does fitness matter so much?
I mean, I know, I know that's abroad question, but but like,
hit us with the with, with thereal benefits and what I mean,
you know, not not just for greatabs, but for me.
You know, I feel like it helpsme.
You know, when I'm exercisingand stuff you know, regularly
(11:24):
abuse my memory, sharpens myfocus, gives me more mental
clarity and confidence.
But like, give us, give us,give us the real reason why
fitness is so important.
Rachell Smith (11:36):
Longevity, I think, is the biggest thing.
We.
You can't starve yourself forlong periods of time and expect
to be functional.
You also can't overeat crapfoods long period of time and
feel good.
I think a lot of people don'trealize how crappy they feel
until they start eating better,because this constant cycle is I
(12:00):
don't feel good, so I'm goingto eat like crap.
They go and get a candy bar,they get that sugar high.
They feel good for a moment,then they get the sugar crash
and those foods like sugars theydigest so quick chips, things
like that, and then so theydon't realize how like people
that overeat, how much caloriesthey're consuming in snacks and
(12:22):
things like that and wonder whythey can't lose weight, like, oh
, you know this, this, this andthis, but those, those are so
dense in calories and so vastlydigested by your system and then
you're hungry again.
Um, so if they were eat, youknow a protein, you know a
vegetable or another form ofcarb and some healthy fats like
(12:44):
avocado their satiety would beso much longer and they wouldn't
feel hungry.
And a lot of times I evenwhenever I do their macros and
meal plans for people and Istart them off just at what I
calculate, you know, 17, 18,1900 calories.
Most of them can't even getthat in and they're like, well,
(13:05):
that's a lot of food, I'm like,and compared to what you go out
and go to McDonald's and you'reeating 1800 calories in just the
one setting because you'reeating whole healthy foods and
they have to work up to that1800 calories because it's a lot
.
It is a lot, it can be, but now, once you get used to it, your
(13:25):
body craves it.
But, that being said, it'sproven that eating healthy foods
gives you longevity.
Now, I'm not talking aboutpeople that have, like genetic
disorders, where they have highcholesterol.
A lot of that is a genetic.
But you need healthy fats forbrain function, for your
hormones, and you can see ittoday that there's so many
(13:50):
hormones deficiencies, peoplegetting on all that have to do
HRT.
I'm one of those people and,yeah, you're going to need some
of that stuff, just becausethat's just the natural role.
You know, that's the way thingshappen.
God's created us in a way andwe lose those things as we age
and a lot of that can beprevented just by doing better.
(14:10):
Um, but dementia, alzheimer's,parkinson's, all that associated
with poor nutrition, and a lotof that can be prevented and but
nobody talks about it.
It's like one of the lastthings they do.
Speaker 1 (14:21):
They want to throw medications, and then you take a
medication to counter.
Rachell Smith (14:23):
It's like one of the last things they do.
They want to throw medicationsand then you take a medication
to counteract the side effectsof the medication.
But nobody talks about fixingthe nutrition or having them go
in and doing weight resistance.
They just want to do cardio.
And cardio isn't the all fix.
All it's not actually whatburns the most of your calories.
What you do in your daily life,which is called what they call
(14:43):
neat, you're just normalactivities cleaning, walking, um
, doing yard work all thosethings burns calories, um, and
then on top of that, then youadd in the weight resistance
which builds your bone density,builds your muscles.
The more muscle mass you have,the higher your metabolism, so,
and the more muscle mass youhave, the higher your metabolism
(15:04):
so, and the more you can eat.
So it's just there's a lot ofstuff that goes into it that
people don't realize and theyall go hand in hand and you
don't want to be that.
You can be that 70 year oldthat's still out jogging or
lifting weights or doingactivities with their grandkids,
or you can be that 70 year oldthat's walking around in a
(15:25):
walker.
Speaker 1 (15:27):
Yeah, I choose the latter.
Yeah, you know, and that's thething I want to continue to be
able to to, to push my bodyRight, and so when something's
going on, I try to I'm more aptnowadays to to go and figure out
what's off, you know, is mydiet off?
Is my sleeping off?
Is, you know, whatever?
(15:51):
Whatever the case might be.
But I love how you touched ondiseases and stuff and I
actually did a little bit ofresearch and Alzheimer's popped
up, you know, and for me, a lotof the reason why I exercise and
exercise as much as I do is formy mind, my mindset, and to
remain resilient.
You know, what I do in mypersonal life also reflects my
ability and my work performance.
(16:11):
When I'm at work, you know, forme it like boosts my memory, it
sharpens my focus and gives memore mental clarity and
confidence.
Right, that's a big thing for me, and I noticed, when I'm
slacking off on those things,right, working out and and doing
stuff like that but, um, italso reduces, uh, the risk of up
(16:32):
to 45 percent, um, just simplybecause of of working out, um,
and they say stronger, stronger,you know, body, stronger mind,
and really that's what I'm, I'mlooking forward to and it's, you
know, body, stronger mind, andreally that's what I'm I'm
looking forward to and it's, youknow, it's a, it's a selfless
act when you really think aboutit, by us taking care of our
bodies, right, we.
A lot of people might think, oh, you spend a lot of time in a
(16:52):
gym and it sounds pretty selfishand it seems selfish, but
really I'm really just trying tobe here longer you know, for
those that love me, it's themost selfless thing I could
possibly do is is take care ofmyself, and I don't think a lot
of people see it that way.
Um, but um, I I love how youalso mentioned you know, um, you
(17:16):
know the diet and the healthyfats and the foods and what
you're digesting and also theother types of ways that you're
burning calories, like, forinstance, like this past weekend
I was out raking leaves andstuff and I mean for for two
days solid and I keep track ofmy steps on my iWatch and my
calories that I burn and stufflike that.
Like I literally, you know, andI I have it set up pretty,
(17:39):
pretty high and I I closed mycircles like twice by just out
raking leaves, walking aroundthe house doing trimming bushes,
and I I closed my circles liketwice out raking leaves, walking
around the house, doingtrimming bushes, and I mean we
went, we went all in out in therain it was raining but I didn't
have any other time to do it.
But I I didn't necessarilysubstitute that as my workout,
but it was ironic to see howmuch activity steps, calories,
(18:03):
um, stand, how long I wasstanding and things like that,
but for me.
It has really helped me andhelped me step up my game by by
actually keeping track of.
I've never really counted mymacros or anything like that,
but I wanted to.
I did look into it.
I should probably do that.
So I'm telling on myself rightnow for that, um, but also, you
know, living longer and living abetter life.
(18:26):
It's not just about you knowthe years, but it's like the
quality of years, right.
Like I want to be, like yousaid, 70 years old.
I don't want to be thatdecrepit and a walker 70 years
old, other people taking care ofme.
Like I still want to be thatthat guy that's out jogging.
I still want to be that guythat's out doing cold plunges
(18:46):
and doing crazy things.
Like I want to be that crazy 70year old guy.
You know that that people werelike I can't believe he's still
hitting a golf ball that far.
You know he's 70 years old anddon't look like 70 years old.
You know what I mean, but it's,it's what I'm doing today.
That's going to affect that forme later.
Rachell Smith (19:03):
People around you , because those are the ones
that are going to have to takecare of you.
Speaker 1 (19:07):
Exactly.
Rachell Smith (19:08):
Exactly.
Speaker 1 (19:09):
Right, exactly.
And, and to touch on theexample, right, you know my
grandkids actually.
So Skylar, our youngestgrandchild, comes over to the
house and it is normal for herto see us working out.
Okay, she'll pick, she'll pick,I'll see where she was there
(19:32):
when I wasn't there and weightswill be moved around around.
We got a little home gym thereand weights will be good and
that's just normal for her.
It's the example that we'resetting.
I wish I would have started thisyears ago with my first son,
but he still sees it and ouryoungest, who's still at home.
There's not a day that doesn'tgo by.
He doesn't hear me out there.
You know doing something rightand you know, instead of me
(19:55):
jamming it down his throat, I amjust, I'm leading by example,
because it won't be a good ideauntil he thinks it's a good idea
.
And, plus, I'm not trying topush him away and thinking that
working out is a bad thing orit's a punishment.
I want him to and most recentlybroke his foot.
But we were golfing together,so I was getting him outside,
getting him to do things, andthen he broke his foot.
(20:16):
He's been laid up for a couplemonths now, so I kind of lost my
golf buddy, but but anyhow, youknow, just leading by example,
um, it gives us more time withour kids on this earth and more
time with our animals and andour grandchildren, and not in
the hospital bed yep yeah yeah,yeah, no that's good stuff
that's it's.
It's good stuff.
(20:36):
Um, you know, and then I waspulling up some other statistics
too um, you know, it says um,uh, I think, 9% more.
On average, physically fitpeople earn 9% more than an
average person.
That that isn't working out.
(20:57):
Discipline in the gymtranslates into discipline at
work.
Lazy body, lazy check is iskind of what I've gotten from it
and and it's true, you knowwhat I mean.
The more harder I can pushmyself in the gym, the more
harder I'm pushing myself atwork.
Um, and would you say thatthere's a translation there?
Rachell Smith (21:15):
I do.
I absolutely agree with thatand it's like the old saying,
like the body in motion stays inmotion, right, um?
We, so many people livesedentary lifestyles and you can
see it just in like somebodythat sits at the computer desk
all day long.
You know they get that hunchback and it completely affects
your everything that you do.
So like, at work I stand a lot,I don't sit in the chair, I
(21:36):
don't even want to type on thecomputer, put in notes and
things like that, but I try tostay active because I notice on
the days that it's slower and Iam seated more, the less likely
I have that drive to want to goafter work and go work out.
If I'm busy all day long, it'slike a pump and you have more
(21:57):
desire to go work out and it hasthe opposite effect, which is
weird.
But it it, it does 100% Um.
But you know I think a lot ofpeople want the quick fixes.
You know we've got the fad andabout the GLP ones and stuff
like that right now, which I'mnot.
You know, people do what theywant to Um, and I think that
(22:17):
some people do need it.
You know it was their initiallygiven to diabetics, you know,
um, but everybody wants thatquick fix and um, they're just,
it's not sustainable, Um, andthey want to lose it.
You know, three months, sixmonths, and you can lose it fast
.
You can also starve yourself,right, and lose the weight, but
it's about habit forming, Um,and that's what I preach to a
(22:40):
lot of you know, my clients, isthat, like you know, I can cut
your calories down, you know, to800 calories, 1200 calories a
day, and you can lose thatweight in a very quick amount of
time.
But did you form habits duringthat time to change the latter
outcome?
Or, if you didn't, then thosepeople are the ones that usually
(23:03):
gain it back, or gain it backtwice as much, because those,
those habits weren't formed orthey killed their metabolism and
anything they do eat they doretain because they have no
metabolism anymore.
But it's it's hard, it's hardto change somebody's mindset.
That's been.
They've taught something for solong and that's just how
(23:24):
they've been doing it.
Yeah, I think that's beenthey've taught something for so
long, um, and that's just howthey've been doing it.
Yeah, um, I think that's mybiggest challenge.
Besides that, and people alwayssay they don't have the money
and I'm like that's bs, youdon't realize how much you spend
on, like I've challenged peoplewhen they sit down with me for
like their initial consult.
I'm like, look, sit down inyour finances, go through all
the coffee shops you went to allthe places that you went out to
(23:45):
eat all the weekends, that youwent out drinking and calculate
it up.
I did that with my husband whenwe first got together and he
was spending like $600 a monthjust on crap like that.
I'm like you cut that down tolike 200, you're going to have
an extra $400 a month to spendand I challenge people to do
that Everybody.
(24:05):
Just see where you're wastingit on and you can use the extra
money to find somebody to helpyou, to teach you the right
direction.
It's like saying um.
(24:26):
It's like saying um.
I listened to a lady on a storyonce that um was talking about
how, comparing your fitness toum.
Like, let's say, I handed youum a million dollar business and
are you able to maintain thatbusiness?
Probably not because you didn'tbuild it from the ground up, so
you don't know all the ins andouts of it.
You didn't learn from it.
So that's like me giving you,giving you that perfect body
(24:51):
that you supposedly desire, butyou can't maintain it if you
didn't learn how to do it.
And that's what fitness isabout it's learning and changing
habits to maintain that over along term period of time so the
quick fixes just don't work.
And that's why because it's notabout just the end result they
focus so much on that end result.
(25:12):
They don't focus on the habitchanging yeah, yeah, no, and it
takes time.
Speaker 1 (25:16):
There's definitely a delayed gratification and we've
become such an Amazon worldtoday where it's like everyone's
seeking that instantgratification.
And you know, I noticed thatseveral years ago we started a
challenge.
It's called the fearless 44.
I'm not sure if you're familiarwith it or not, but it's like
75 hard, it's it.
It resembles that a lot 75 hard, it's it.
(25:38):
It resembles out a lot.
And I thought at the end of 44days, you know, like I was just
going to completely betransformed because there was a
few people in that group thatwas like holy shit, like I don't
know what else they were doing,but I know what I was doing and
I definitely didn't look likethat at the end of 44 days.
But you know, but what there was.
(26:00):
There's a couple of things here.
So, first and foremost, itwasn't and I'll be honest with
you, I don't think I stoppedworking out weekly daily since
then.
What it did for me was one Irealized that my I was like
there's a lot more work thatneeds to be done here, kids, so
you better keep at it.
The other thing it did for mewas is it created a habit where
(26:22):
I even have it on my calendarevery day work out at 4 PM?
Now I tried the morningworkouts.
It seems like it took moreenergy from me throughout the
course of the day, and 4 PM is agood time, even though I don't
make it home usually till aboutfive.
But it's just a reminder getyour butt home, cause if I'm, if
I can work out by five, there'sa lot of things by like seven
(26:42):
o'clock that I need to beinvolved with.
So it kind of helps me catch mysecond wind.
It gives me that, that, thatboost of energy that I need, um,
and even if I don't have to goout and have a meeting that I
need to attend to find that, it,it, it helps me sleep better,
(27:03):
um, you know, and then I can eat, eat, you know, good, healthy
meal afterwards, um, and ittends to to just it.
Just that works for me, um, butthe delayed gratification and
building that habit is so, soimportant to understand that.
You know, you just got to startsomewhere.
And if somebody was to starttoday and let's just say they
they were intimidated by givingyou a call or reaching out to
another nutritionist or apersonal trainer or anything
(27:25):
like that.
What would you suggest forsomebody listening that that
wants to just make a changetoday?
Where would they start?
What should they do?
Rachell Smith (27:32):
just talk to somebody, like I do and a lot of
trainers do free consultationsand assessments just talk.
Talk to somebody.
Even if you say I'm just goingto go to the gym once a week,
that's once a week more thanwhat you were doing.
If you meal prep just dinner,that's one meal that you're
prepping more than what you weredoing.
And those little small stepsand those little goals that you
(27:56):
have are what produce thelong-term and getting to those
long-term goals.
So doing three days a week, 20minutes of your workout, you
know um, is better than nothing.
Just, you have to startsomewhere and you just have to.
And I think the biggest part isthat you know um, the the
(28:19):
excuses.
You know it's like I don't havetime or um, you can find time.
You doom scroll on instagram,you binge watch on your netflix,
you set idle on the couch,whatever it is that you find you
have time to do those things.
Put your phone down, turn offthe tv, be active, even if it's
not at the gym because you'renot comfortable to go to the gym
.
Yet you can get a gallon ofmilk, you can get canned goods,
(28:44):
you can order cheap bands offAmazon, and you know I've had
clients that just do homeworkouts.
You can make it for work andyou can do body weight.
Stuff is actually quite hard,you know you can take a.
I've done it before when I'vebeen on vacation.
You can take a can of beans orwhatever and it weighs, you know
(29:04):
, a couple of pounds.
You do enough reps, you'regoing to feel the burn.
I know it sounds dumb, but it'strue.
But you don't expect to sitthere and be like, okay, well, I
haven't done this really, or Ihaven't done it in a really long
time.
And in order to see anything, Ihave to do five days a week for
an hour.
That's not.
That's not reasonable.
Speaker 1 (29:23):
Yeah, yeah, you kind of got to build up to that.
Yeah, I think I think you gotto start somewhere and you hit
on a lot of good points.
You know it's it really.
It's just go for a 30 minutewalk.
You know that is so therapeuticon so many different levels.
You know, getting outside.
Now, treadmills, treadmill isgreat and and as far as health
purposes they they both probablyproduce from from my experience
(29:45):
anyhow um, treadmill or walkingoutside, but one of the things
that I like about walkingoutside is that it helps me
clear my head a lot more than itwould be just, you know,
sitting on a treadmill or youknow walking on a treadmill
(30:05):
listening to an audio book, butwhen I get the time and I got a
nice little loop around ourneighborhood and I have it, I
have it measured out it's a mileand a half, so it's about three
miles total.
If I go down, make the loop andcome back, it's about three
miles and I typically do thatafter my heavy, you know lifting
and stuff like that.
I'll do that after my heavy,you know lifting and and stuff
like that.
I'll do that after I've learnedthat it just it's better for me
to do my heavy lifting and allthose things first, then go for
(30:29):
a walk, and I'm sure my routineis a little bit different than
some people, but it just ithelps me really clear my head
and get my thoughts, because alot of this isn't just physical
stuff for me, it's a lot ofmental know.
It helps me deal with anguish,stress, anxiety, types of things
like that.
And they say, statistically,after the first 20 minutes, your
body and mind go into a a stateof euphoria.
(30:52):
And I don't I don't know if youagree with that or not, but I
literally like I time myself andI look between that like 15 and
22 minute time mark.
I actually start to feeldifferent, I feel better, right,
and I don't know if it'sbecause I'm actually doing
something physical, you know,and it's boosting my confidence,
like okay, I'm doing something,but, like you said, a gallon of
(31:15):
milk, like that's that's, youknow, two gallons of milk and um
, I also started out doing likecalisthenics and and uh, body
weight stuff.
And there's free apps on yourphone, you know that you don't
even have to pay for and andwe'll basically show you how to
do things and you can do them athome, in the privacy of your
(31:35):
own home and that's kind of thatwas the entry for me.
You know to kind of just wantedto do something behind closed
doors.
Now, I don't promote what it isthat I do and by no means am I
where I want to be, but I'm notwhere I used to be.
You know in in in terms of, youknow, wanting to look the way
that I want to look and there'sstill body parts and stuff that
I need to work on.
(31:56):
But, um, I'm getting better atis.
The days go by, the weeks go by, the years go by, I'm getting
better at working out and thingslike that.
But, like you said, you justgot to start somewhere anywhere.
Rachell Smith (32:07):
Yeah.
Speaker 1 (32:09):
Yeah.
So I guess, okay, once somebodydoes that and they start to
figure out, okay, I'm going tostart walking and stuff like
that.
If somebody came to you andlet's say they've never worked
out before, they don't knowwhere to start, where would you
start them out at?
Rachell Smith (32:28):
Um, usually.
So.
My biggest thing is that forfitness and nutrition, it has to
be something that you're goingto stick to.
It has to be fun, um.
So, for instance, everybody's alittle bit different.
I deal with people that havecomplete immobility issues to
people that's been doing it fora long period of time.
So I try to make a plan thatthey're going to stick to.
(32:50):
So I try to figure out what isthat short term goal that they
have.
Is it just to lose weight?
Is it to build muscle muscle?
Um, but there's usually more toit than just that.
Is it health reasons?
Is it because, um,self-confidence?
Um, is it because you want tobuild a hike with friends Cause
they go out hiking?
I mean, it's just trying tofind out what their initial
(33:13):
reason is and why they enteredthe gym or why they're looking
for somebody to help them.
Um, and then I make a programoff that.
So whether or not some peoplejust do two days a week.
And then I make a program offthat, so whether or not some
people just do two days a week,which I recommend doing at least
three, but it starts somewhere,and some people they just start
off hardcore.
But I also have some peoplethat want to do six or seven.
I'm like, no, you're going toburn yourself out because you
(33:35):
have to have recovery and youhave to have rest.
Sleep is so important, yourrecovery is so important.
Have to have recovery and youhave to have rest.
Sleep is so important, yourrecovery is so important.
Um, so you always have toeither one side or the other.
Um, but, and then the nutritionpart of it, it's all.
Also, you hear the 80, 20 rule.
You know 80% healthy 20%.
You know things that you enjoy,and I don't believe in cutting
(33:58):
food groups out.
I don't believe in cuttingcarbs out and not believe in
cutting fat out, fat out.
Um, and of course, protein isvery important.
Um, you also have to enjoy it.
Because if you're say, peoplehave this thing, they're like
I'll eat chicken, rice andasparagus all the time.
That's not, that's notrealistic.
I mean, if you're maybe gettingready to get on stage in two
weeks, then that that might bethe case, but most people aren't
(34:21):
.
That's not what they're lookingfor.
Most people aren't looking justto get on stage.
It's just a lifestyle change.
And if you want that littlepiece of chocolate, have that
little piece of chocolate.
You can fit that into yourdaily calorie, your daily macros
.
If somebody wants a glass ofwine, then have a glass of wine.
Nobody says that you can't.
You have to cut all that stuffout all the time.
(34:42):
So because if you do, whathappens is you end up binging or
just saying, screw it, I don'twant to do it anymore, you know,
because it's not realistic.
It has to be realistic for thatperson.
So when I build food plans Iusually say hey, what are the
things that you like and whatare things that you don't like?
And then I give them a hugevariety so that way every meal
(35:03):
can be different, if they wantto for a month if they want it.
It doesn't have but it's.
Speaker 1 (35:09):
It's just all about the individual person yeah, yeah
, no doubt I agree with that.
That's such a good way toapproach it.
For somebody, it's kind of likeyou know where, I don't, I'm
not removing everything from you, we just got to take it.
For somebody, it's kind of like, you know, I don't, I'm not
removing everything from you, wejust got to take it in
moderation.
But I need you to eat more ofthese foods and less of these
foods.
Now, I like that, I like that.
But that's not a loopholeeither.
You know, because when I hearsomething like that, especially
(35:31):
years ago, it's like oh okay, soon Sundays watching football, I
can eat a whole bag of CheetosOkay, gotcha, okay Gotcha,
cheetos.
No, because I've done that,I've, I've literally done that.
And then I feel like a piece ofcrap mentally and emotionally,
physically, after I've done that.
But so I know something Iwanted to ask you earlier you
(35:52):
were talking about, you know, Idon't know what made me think of
it, but are you I think youwere talking about like TRT and
and and stuff like that Are you?
Do you believe in like a morehomeopathic approach, like cold
plunge saunas, grounding ground?
I know grounding mats andsheets and stuff like that right
(36:13):
now are getting pretty popular,and and so so is a cold plunges
.
What's your take on all thatstuff?
Rachell Smith (36:19):
I think they're actually really.
I've done a lot of research, um, my husband actually got me
into that.
He does cold plunges, um, I'mstill I've done it a little bit,
Um, but that's something that'sreally hard for me.
That is a very mentallychallenging thing to do and I
think if you can do it it'sgreat because, man, cold plunges
(36:45):
are tough and I don't like coldwater, I like being cold, I
like the winter, but man, water,like especially in your core
area, getting your back and yourabdomen and stuff down in that
water, is brutal, um, but it hassome really good health
benefits to it.
You know it's supposed to helpwith your metabolism, um, and
all types of stuff.
So, um, I don't know like allthe dynamics around it.
Um, sauna is actually supposedto be very good like
(37:06):
post-workout, um, detoxifyingand um, things like that.
So, um, all that's really good.
I do believe in a lot ofholistic um, mainly because one
I I don't believe in taking abunch of medications.
I believe take some supplements, um, and eat healthy.
My mom has, we found out, isonset, dementia and parkinson's.
(37:29):
So that's where I kind of duginto it about six months ago um,
looking at like holistic thingsbecause they had her on like
high cholesterol meds and allthese medications, um, and so I
slowly kind of weaned her off ofit, um, and put her on like
high grade fish oils and likethird-party tests.
I use thorn um products becausethey're just, they're great um,
(37:51):
and I put her on like collagensupplements and creatine.
Um, it's when I did mynutrition class.
It's one of the most researchedsupplements out there and I
didn't know that, like I wasalways told from other fluid
influencers and things like that, that creatine can make you
bloated, it makes you gainweight, it makes you hold water
retention and all these thingsand that really it's not the
(38:14):
case.
Um, now, starting out, yes, ithelps, it pulls like fluid into
your muscles, but it's reallygood for your muscles.
So I take it now every day andthey've done research that
creatine helps the brain andthey did a bunch on huge groups
of, like elderly people thatwere onset or in into pretty far
(38:39):
into dementia and their memory.
Their cognitive functionchanged drastically, like some
of them up to 70%, which wascrazy.
So I would dug into it a littlebit deeper and so I started
giving my mom creatine every day, started off with two and a
half grams up to five, and Iwill thank God watching her from
(39:03):
when I started till now.
Her she would like walk into aroom and, like I know we all
walk into a room.
I forget what we're doing, butit was really bad.
Like she would go help feed ourdog because she stays with us,
um, and she would walk back outand go, do you need help feeding
the dogs?
And I was just like, oh, or wewould talk and it was like a
constant repeating ourselves, um, and she would walk back out
and go, do you need help feedingthe dogs?
(39:24):
And I was just like, oh, or wewould talk, and it was like a
constant repeating ourselves.
And it's really hard to likenot be like I told you, because
they don't.
We literally don't remember Um,but it's gotten so much better.
Her episodes that she was having, which were like every day, um,
are now they're very sporadic,um.
So the one thing I could set upto just taking her off, like
(39:44):
all these high cholesterolmedications and when I'm not
saying that, taking those, like,listen to your doctor, don't,
don't just go and take it offall your medications, um, but we
put her on high grade fish oils.
Um, her cholesterol is normal,normal.
Um, try to get her to eat likeavocados and things like that,
like better foods, instead oflike the sugar that feeds.
(40:05):
Um, they supposedly the highsugar diets, feed dementia and
all those types of things.
Um, so we helped her get off ofthat.
More holistic foods that are onthe like, I said, the fish oils
, the creatine, the collagen,the supplements, and I'll be
damned if it didn't change somuch on her.
(40:28):
So now, like me just seeing itin action, I'm like the big
advocate of doing all thosethings.
Absolutely, it's crazy.
Speaker 1 (40:39):
Yeah, just a few little tweaks.
Rachell Smith (40:41):
Yeah, yeah.
Speaker 1 (40:42):
Yeah, no, no, I, I love that.
That's a great, that's such agreat story and I was kind of
hoping to pull something out ofyou like that, like from your
experience you know, doing thethings that you've done.
You know and thank God you've,you've fallen into the field
that you're in, because whoknows if what you you probably
wouldn't have done anything,you'd probably just watched her
diminish, yeah, but thankgoodness you were in the field
(41:04):
that you were in and had theresources to you know kind of do
some investigation into youknow different, you know
supplements and things like thatand get her off some of the
synthetic stuff and help heralong the way.
And that's such a great messageto anybody out there.
You know, obviously, yes, youknow listen to your doctor, but
always you know research,because I've had high blood
(41:25):
pressure for as long as I couldremember Hypertension.
I was diagnosed withhypertension several years ago
and you know I've trieddifferent things over the years
to try to help.
You know, instead of taking,you know, synthetic medicines
and stuff like that, becauseit's not I'm not worried.
I'm worried about the sideeffects, like kidney failure and
all these things because mybody, you know the side effects
(41:48):
that this synthetic stuff can doand again, we're not trying to
talk anybody into not takingwhat the doctors are prescribing
but also do your research onthings.
You know red beets and thingslike that are really good for.
On things you know red beetsand and things like that are
really good for, you know.
You know for for blood pressureand so many other things.
Um, and there's just been someresearch that Jana and I have
done, like I've been um, youknow one of the things about
(42:09):
cold plunges, uh, the benefitsof cold plunges is inflammation.
You know in in how detrimentalinflammation is to to the human
body, and so there's, you knowwe cold plunge every night Jan
and I both do and whenever we'retraveling, it's like man, I
wish they would have a coldplunge here.
(42:31):
It is tough, it is definitely amindset thing, but again, we're
all about, you know, puttingourselves in very uncomfortable
situations until we startfeeling uncomfortable with them,
right?
Rachell Smith (42:41):
It's a temporary, uncomfortable right.
Yeah, the longevity of it is sobeneficial.
Speaker 1 (42:46):
Oh, my goodness.
And like you said, there are somany purposes.
I mean inflammation, your skin,your hair, I mean cold water is
just so good.
Metabolism, blood flow, there'sjust, and mental clarity.
I keep going back to the mentalclarity thing because for me,
you know, saunas, hot saunas,red light therapy, things like
(43:07):
that.
Rachell Smith (43:08):
that's kind of my therapy yep yeah, that's where
I'm like hair grow like hairgrowth yeah, um, we actually
have, like my husband, boughtone of those a little red light.
I don't remember the company hegot it from, but it it's.
He did his research.
He always does research onthings like that.
So we got one hanging up in ourcloset and it's supposed to
help with acne and blemishes,inflammation.
(43:30):
It helps heal.
I've even done it when I, youknow, kind of tweak my back a
little bit and I would go inthere and stand and just
afterwards it would feel so muchbetter, um, and I felt like it
helped me the healing processprogress a little bit better, um
, but yeah, all those things.
It's just funny how you knowI'm sure that you know they say
(43:53):
that came from NASA initially,like the red light stuff and the
grounding and all that stuff.
But, um, I haven't reallylooked into the grounding part
of it, but I do know that I meanjust stepping outside, you know
, barefoot, and the sun, thesunlight, the air.
It is very beneficial forpeople.
I have a couple of girls thatrefuse to walk on the treadmill
(44:14):
and I'm like go walk outside,find a friend or dog, something.
Speaker 1 (44:19):
Yeah.
Clear your mind sure for sure,best, best medicine ever is go
for a long walk outside.
Most definitely, um, okay, soinflammation how familiar are
you with inflammation?
I would imagine that you arelike let's talk about, because I
don't think it's, I thinkthat's something that's not
talked about enough.
And and how, how, um, hownegative it is for your body to
(44:43):
experience inflammation and andwhat that causes negatively to
your body oh, yeah, it.
Rachell Smith (44:49):
It mean it compromised everything.
And my mom went and had somelab work done.
Um, she okay.
So I'm gonna use her as anotherexample.
She had so many many thingsgoing on with her when she moved
in with us.
She needed bilateral hipreplacement.
She was seeing a generalpractice doctor.
Her thyroid was like off thecharge.
(45:09):
Her homeocysteine, which isyour inflammatory response in
your labs, wasn't even readable.
It was so high and she was justin chronic pain.
She felt crappy all the time.
She constantly in a brain fog.
Um, when she did get up and movearound, it was just like the
aches, um, and they were like oh, it's probably just because of
(45:32):
your menopause, those randompains come with that.
Your hips are bad.
So there's that, um, and it'sjust like there was always an
excuse after excuse after excuse.
And I'm like there's that, um,and it's just like there was
always an excuse after excuseafter excuse and I'm like
there's got to be somethingthat's causing all this.
Like, why is her home insistingso high?
You know why?
And they refused to change heroff the medication.
(45:53):
So we went to a hormone doctor,um, in fort worth.
Um, she does all holistic stuff.
So even like her thyroidmedication.
It's like the NP thyroid whichis derived from like pigs, so
she switched her to that.
She put her on TMG supplementwhich is helps with the lower,
the homeocysteine response, andlike methyl guard NAD.
(46:14):
I'm sure you've already everheard of NAD.
It's supposed to be like the umsupplement to like.
If you haven't heard of it,look it up.
Um, I don't know the long termfor it um, it's very it's a very
long word, um, and it'ssupposed to help just kind of
rejuvenate your cells.
And so we put her on all thosethings and then, like six months
(46:36):
later, we took her back in tocheck her, her, all her levels
and they're almost all normalwow and so I was just like just
taking medications you knowsupplements not, yeah, you know
drugs, um, to help with thatinflammatory response.
It's crazy, but yeah, it affects, affects every minute.
(46:58):
It affects your organs, affectsyour everyday life.
It makes people agitated, um,it causes depression, it causes
anxiety, you know.
And then what do we do when wego in and we get on you know
medications for it?
Because we can't, we can'ttolerate it.
Um, gut health is another bigone.
Along with the inflammation, um, it causes severe gut issues.
(47:22):
I mean, our microbiome and ourguts are crap most of the time
and you'd be amazed, on wheneveryou get your gut health in
order, how, like all that stuff,and then your inflammation, it,
it changes everything.
I've, no, I didn't realize howmuch like gut health was so
important to how you feel and itreally, I mean you think about
(47:43):
having, you know, get a bug,actually had one over the
weekend and it puts you down andout Like it's the most
uncomfortable thing ever, andyou can imagine people that live
with that all the time and theydon't even realize how crappy
they feel.
Speaker 1 (47:58):
Yeah, yeah, mentally especially.
Rachell Smith (48:01):
Yeah.
Speaker 1 (48:02):
Yeah, no, no, I agree and I'm glad.
I'm glad you brought upeverything that you brought up
because, again, I don't thinkinflammation, I don't think
anybody thinks about it.
You go to a doctor and they'retreating the symptoms, but
they're not investigating theroot cause of inflammation.
What is it From, I don't know?
Arthritis, a sprained ankle,whatever the case might be, and
(48:22):
honestly, half the aches andpains I think that we feel it's
due to inflammation.
Rachell Smith (48:28):
Yeah, lack of nutrients, micronutrients yeah.
Speaker 1 (48:32):
Yeah, yeah, no, and that's why Jen and I both at
least for me started to reallyget into cold plunges.
We did it a couple of years agobut we didn't do it as much as
we do it now, like it is been.
It's not just a game changer,it's a life changer.
I mean, it really is gettinginto and we get it.
We get the water down to about40, 40, 42 degrees.
(48:54):
They say 50 and below is fine,but of course 50 is kind of like
are you freaking kidding me?
We got well water here, youknow, yeah.
So I, we freaking kidding me,we got well water here, you know
, yeah, so I, we needed to bedown a little bit more.
And uh, man, I'm telling you, um, I was having some, some
sciatic nerve issues.
Um, all stemmed from my hip.
(49:16):
I was playing football andsomehow my, my pelvic got, I
don't know, twisted somehow inin my body and created one of my
legs to be an inch shorter thanmy other leg and this goes back
to misalignment.
So this happened like two yearsago.
So I've been like living withthis, this hip thing, you know
(49:36):
like, where I just feel likeit's clicking, like something's
not right there, and so Istarted to go see a specialist
about it, a chiropractor and Idon't know, you know, and he,
there's this thing out there nowit's called soft wave and it's
just amazing where he gets inthere and does that.
But I'll notice if I'm outswinging the golf club too much
or if I'm, you know, bendingover lifting weights.
(49:58):
You know, probably practicingthings wrong and using too much
of my back.
But if I get into a cold plunge, literally like when I get out,
like most I'd say 90% if it'sreally bad, 90% of my back pain
goes away.
If it's not too bad, I'll getin for two minutes, I'll get out
and my back pain is gone and,honestly, the swelling's down,
(50:18):
the inflammation's down andthat's where like things are in
there, irritated and they'reswelling and they inflame.
And that's where like thingsare in there, irritated and
they're swelling and theyinflame, and that's where, like,
the pain comes in, whether it'spressure against my spine,
pressure against my hip,whatever, whatever that root
causes.
And then the other thing that Ihave found that is that has
helped me is, uh and I alwayssay it wrong, but um, uh,
chermic, like a really good highpotency, the pierce form.
(50:42):
I, I hope I have it.
I think I'm taking the mostpurest form from where I can
find anyhow is.
I take it every day seven 30 inthe morning, and again it's.
It's a habit, I know, at seven30 in the morning I get my
shaker out and I crack it up.
It's called the shot.
It's got some other things init zinc, asparagus but it's
pretty.
(51:02):
You got to be careful with itbecause it'll stay in your
clothes, it'll stay in thecountertop, like it's such good
stuff.
But I've been taking that forprobably close to two years or
actually probably longer thanthat, cause I always tell
everybody that's why I neverended up getting COVID and I'm
knocking on wood right now.
But you know, just takingeverybody to get through and
fight things off and that, thatmental toughness.
(51:24):
But you know, just takingeverybody to get through and
fight things off, and thatmental toughness, working,
pushing through it, grindingthrough stuff, you know is
really what this is all aboutfor me.
You know, if I can push myselfin the gym, I should be able to
push myself at work and takingcare of my body so I can take
care of other people.
Rachell Smith (51:38):
Yeah, it's about priorities.
Yeah, it's really that's what Itell people, and if you make
excuses, the the reason why not.
You're not ready no, exactlythere'll be a come.
There'll be a time when theyare and hopefully it's, it'll be
sooner than when they have likean ailment that's forcing them
to do it totally, you'reabsolutely right.
Great, great little nuggetthere um I always tell people,
it's you know consistency.
(51:59):
So I guess, like disciplinebuilds consistency, your
consistency builds your habits,your habits shape your mindset
and then your mindset determinesyour success.
Speaker 1 (52:11):
Amen.
Rachell Smith (52:11):
Just stop.
It's like oh, I need to get mymind right.
You know I need to like.
You don't wait for to be to getyour mind right.
You don't wait to be like Idon't have the motivation.
Your motivation comes after youget the results, because that's
what pushes you.
So you just go and you just do.
The days that you don't want todo it are the days that you
(52:32):
should do it, because you neverregret going to the gym.
You never regret eating healthy.
The days that you don't are theones that you are like man, I
should have done that now.
Stop doing it.
Stop getting your get out ofyour head.
Just go eight minutes for 20minutes.
Speaker 1 (52:46):
Just do it go, just do it.
That's right.
That's especially.
You're absolutely right, andI'm glad you said that, because
the days that I don't want to doit, that's actually where the
the change happens for me, youknow, I mean, it's that extra
day.
It's like, oh, you know, I'veworked out for two days in a row
.
Well, you know what I mean.
I'm trying to talk myself intonot working out that third day,
(53:08):
but that's where I see theresults, that's where I see, you
know, especially in those days,and especially if I'm not in a
good mental spot, that's thedays I'm supposed to be working
out.
That's the whole point Not thewhole point, but it's at least
50% of the point of me wantingto work out is is to, you know,
to decompress, to, to removethat negative thoughts or those
thinking that thinking, becauseif I go a day or two without
(53:30):
working out, that's really whenthings really start to bother me
.
I'm more anxious, I'm, I'm, Isuffer from neurosis.
I'm a very neurotic person tobegin with anyhow, so, like that
, I feel like it just kind ofkeeps me on an on an even keel
here.
But um, um, we're getting closeto our hour mark.
Here Is there, before we getoff here.
Is there anything that a goldnugget that you just want to
(53:53):
leave us with, or kind of sum upeverything that, that that you
explained to us today?
Rachell Smith (54:00):
I know.
I just, I guess for me it'sjust you know, getting just like
what I just said.
I guess for me it's just youknow, getting just like I just
said I guess is the mindsetpeople have, just like this If
you need help, reach out.
There's so many people outthere that are willing to help.
And granted, yes, there's lotsof people that don't, right,
because you're going to havethose people that don't
understand it, right, they don'tget why you're going to the gym
(54:24):
or why you're meal prepping orwhy you don't want to go out
drinking, but those aren't yourpeople, you know.
You've got to find those peoplethat want to, that praise you
in your success and for allthose little accomplishments,
and get those people on yourside.
I had a friend tell me once, along time ago, that look at the
five closest people around you.
Those are the people thatyou're going to be like, and so
(54:49):
if you hang out with a bunch ofpartiers, you're going to
eventually be that person, evenif you aren't now.
So look at those five peopleand if they're negative, change
(55:11):
it, because it'll affect youeventually.
So, um, reach out, ask for help, find a friend, find a coach.
At least get you started.
Speaker 1 (55:15):
Um, and you can do it , everybody can do it, no doubt
no doubt you are the sum of thefive people you have surrounded
yourself with.
No doubt, no doubt so.
Do you take on clients thataren't in your local area, like
if I, if if I wanted to reachout to you and you, would you
work with me?
Rachell Smith (55:34):
yeah, so I do virtual.
I use the trainerize app, um,so I do like my assessment,
something like that, and doweekly check-ins, um, and then I
build a plan, a nutrition plan,in my app for them, um, and
they and they can reach out atany time.
And then, of course, I do theone-on-ones in my local gym, but
about half my clients arevirtual.
Speaker 1 (55:51):
Okay, what is the easiest way for someone to
contact you?
Rachell Smith (55:55):
Um, I have a website.
It's Ray Smith fitness.
R A E Smith fitnesscom.
Um, and I'm on social mediawith the exact same name
Instagram, facebook.
Um, my phone number is on thereas well.
They can always text or email.
Speaker 1 (56:07):
Awesome.
Rachell Smith (56:08):
Um, so yeah that's good.
Speaker 1 (56:11):
So Ray Smith fitnesscom, we'll put that in
the comments there.
And basically to sum this up isyou don't need a six pack ab,
you just need a backbone and itstarts one day workout.
That's good stuff.
Thank you so much for joiningus.
This has been a pleasure, aneyeopening experience for me.
(56:31):
I know for a fact that it willimpact somebody's life out there
.
If there's somebody watchingand they think this show will
benefit somebody, please sharethis with them and, by all means
, if they are ready to start ona new journey, a fitness journey
, please reach out toraysmithfitnesscom.
(56:52):
Rachel Smith, thank you so muchfor joining us today.
Rachell Smith (56:56):
Thank you.
Speaker 1 (56:57):
Such a pleasure.
So next week, everybody, wewill see you.
Next week, I believe, we'll belive in studio and I'll probably
be solo.
And we are live.
Welcome back everybody toBeyond the Tool Belt, episode
282.
I am your host, ty Cobb-Backer.
Thank you for joining us onthis Wednesday edition.
Today we have another specialguest.
Stay tuned and we will be backafter our short intro from our
sponsors.
Welcome to Behind the Tool Belt, where the stories are bold,
(00:21):
the conversations are real andthe insights come to you live,
(00:41):
raw and uncut.
Speaker 2 (00:43):
Every week, host Ty Cobb-Backer sits down to bring
you the stories, the struggles,the lessons learned and the wins
.
No filters, no scripts, justthe truth.
Please welcome your host ofBehind the Tool Belt, ty
Cobb-Backer.
Speaker 1 (01:00):
Hey, hey, hey, welcome back everybody.
Happy Wednesday.
Thank you for joining us and Imust say I'm very excited about
this episode of Beyond the ToolBelt.
And for those of you that knowme well know how important
fitness, mental toughness,personal development, resiliency
is to me.
(01:20):
We talk a lot about thosetopics on this podcast, outside
of leadership, legacy, roofing,all kinds of crazy stuff,
marketing, brand recognition,all those things but personal
development and physical fitnessis definitely one of many
things that I try to focus onand maintain on a regular basis,
(01:42):
so that's why this one's sospecial to me.
Today we have an amazing guest.
Today we have what I think isone of the most strongest people
that I know.
She is the CEO of Ray SmithFitness personal trainer.
She is a licensed vettechnician.
Let's welcome Rachel Smith tothe Behind the Toolbelt stage.
(02:05):
Hello.
Rachell Smith (02:08):
I'm glad to be here, thank you.
Speaker 1 (02:10):
You're welcome.
Thank you for joining us.
It's such a pleasure, woody.
You know, woody, he's a mutualfriend of ours, does not speak a
ill word about you.
He just thinks that you are arean amazing human being and
we're we're honored to have youon our show.
Rachell Smith (02:29):
So, uh yeah, he's great too, yeah yeah, yeah.
Speaker 1 (02:32):
So, rachel, how you doing I'm doing pretty good.
Rachell Smith (02:34):
I'm on my lunch break actually, so yeah yeah,
lunch break from from where theveterinary, okay, yeah okay, so
you're a full-time veterinarianso I do um.
Well, yeah, I do full-time vettech work um, and then on the
side I'm doing the.
So I work three days there andI work three days at the gym wow
, okay.
Speaker 1 (02:55):
So so you work six days a week.
Um, that that could open up agreat conversation to you on
work-life blend I like to callit blend, um, but uh, okay.
So let's talk about theveterinarian thing.
Like, uh, were you into animalsas as a child?
How did you fall into thatspace?
Before we get into the, thephysical fitness aspect of
(03:16):
things, let's talk about the vetspace.
Rachell Smith (03:18):
Yeah, so, um, I always had a passion for animals
.
Growing up I used to play inthe dirt and pretend like I was
a vet, um, and then as time wenton, um, I guess after after my
20s, um, I wanted to figure out,kind of wanted to do when I
want to grow up, um.
So I decided to um go tocollege and get my degree and um
(03:42):
become certified and I startedoff in the kennel and I worked
my way up.
I've been doing it for about 15years now and have worked from
ER to general practice tospecialty medicine, and just the
caregiving for animals so theycan't speak for themselves is
very beneficial and rewarding.
Speaker 1 (04:02):
So yeah, I can imagine.
I'm an animal lover myself.
We have three dogs and threecats, along with three
grandchildren, and they're allamazing animals.
But yeah, no, so okay, that's,that's fascinating, I think.
I think you know most peoplethat are veterinarians.
I think that's something thatgoes back as a lifelong dream,
(04:25):
you know, as as a child, youknow.
I don't think that's justsomething.
You wake up one day, 40 yearsold, and decide to be a
veterinarian.
I think that's something thatmost people you know are just
love, truly love animals and anduh, you know, speaking of
animals, do you think that hadany influence on you in terms of
the, the personal trainingaspect of things?
(04:47):
Like, do you do you complementthat?
Like you know, because there's,you know, therapy dogs and
therapy animals and things likethat, is there any correlation
between the two?
Rachell Smith (04:57):
I think there's a caregiving aspect to it.
Um, and then you know some ofthe biggest things I noticed.
Um, leading into the fitnessindustry is one of the biggest
things we ask people that comein at Brigham Young's I'm sure
you're aware of by going to thevet is when they come in and
they're sick is what's theirnutrition like Is there any
environmental changes?
(05:19):
Do they get exercise?
And I don't know why we dodon't do that in the human
medicine.
That's not some of the typicalquestions you, the doctors, ask
you um, and I think it's one ofthe first things that should be
asked okay, yeah, no, that'sthat's a great response to that.
Speaker 1 (05:34):
No, that's, that's great okay.
Um, so, how did you fall intolet's jump right into the the
personal trainer aspect ofthings like how did how did that
come about?
Is that has that been alifelong dream?
Did something tragic happen inyour life that you needed to?
You know, uh, go throughtherapy or or something you know
like, how, how did that comeabout?
Rachell Smith (05:57):
Um, so I always kind of was into, I would say,
fitness, even in, like, I didtrack um things like that in
high school school, um, but Ialso had a very negative um, I
would say um understanding ofthe fitness and the nutrition
aspect.
Um, I think that our generationum in the 80s and 90s, we grew
(06:20):
up to you eat salads, do cardio,eat 1200 calories or less, and
so I had a very misunderstandingof what health and nutrition
was actually about, and so inour family we had a lot of
eating disorders.
(06:41):
I would actually had an anorexiaproblem in my late teens and
early twenties, um, and Istarted doing some hit classes
with a guy named chop, um aboutgosh, 10 years ago or so, and he
actually was one of the ones toget me into the fitness world.
Um kind of coming out my, mycomfort zone I'm very
(07:04):
introverted um, kind of comingout my comfort zone I'm very
introverted, um.
So, um, to get on stage to mewas terrifying, um, because we
already have that mentality of.
You know, skinny fat is thekind of the thing, at least back
then.
Um, muscles weren't reallysomething that women looked for,
you know, they were alwaysafraid to be bulky um, so they
(07:27):
had that kind of twisted mindsetum which I had so it got me
into it, um, and so I learnedthrough the process how to, how,
what, how, like your macros are, how important they are.
You need your proteins in yourcarbs and fats, um, and it's
just a balance, um, and sothat's kind of what I realized.
(07:49):
I had a passion for Um becausefor me it healed me, um, and the
my view of it, all of it, andso I wanted to.
And then everybody I talked toI realized they had a lot of
them have the samemisconceptions about it, and
they still do.
And so then I went to school,um, and I got my personal
(08:11):
training license and mynutrition, um, and I'm doing one
for wellness, like for women, Iguess misunderstood and how
incorrect they are that theydon't have to be afraid of food.
(08:32):
It's what fuels our body, it'swhat the fitness and the
nutrition aspect of it isprevents diseases.
Elderly, I mean, we lose mostof our muscle mass between the
starting at age 40 and all theway up to age 70, they lose like
40% of it, um, and liftingweights is what they've proven
that increases that bone densityto prevent fractures and things
(08:56):
like that.
Um, dementia, all those thingsum that come along with, like
not eating healthy and fuelingour brains, and so that's
something that I kind of want toget out there.
Speaker 1 (09:08):
Yeah, no, that's good .
I do believe there's a lot ofmisconceptions and there's so
many different diets out thereand some of them will help you
lose weight quick but not veryhealthy for other organs, you
know, in your body, you knowhigh cholesterol, high blood
pressure, you know all thosetypes of things, and that's
something I've struggled withover the years too.
After my mom had passed, mywife and I, jana, kind of just
(09:33):
went down this path of of eating.
It was like comfort to us,right, we don't drink, we don't
do things like that.
So we didn't really have anoutlet, or we did have some
outlets, but we chose to ignorethem at the time and just kind
of like dove into food.
And you know I'm five, six, andI had gained, man, like so much
weight.
I was up to 209.
(09:54):
I'm 170 today and just to youknow kind of give you a quick
description of how bloated Ifelt.
And it was like 30 plus poundsand just felt, you know,
horrible.
You know my, my mental fitness,you know everything.
I just felt so bad and and so Iwent on a diet and we did this.
(10:19):
It was called singular at thetime I don't even know if it's
around and it really wasn't adiet.
It was more like a life, anentire lifestyle change.
And you know, I was under themisconception of, like the less
food I eat, the better off I'mgoing to be, and really all I
was doing was is I was starvingmyself.
It affected my attitude, itaffected my, my clarity, my
vision and and all kinds of ofof things.
(10:42):
But then when I really startedto dive into, like the pro, the
proteins and the healthier fatsand and good carbs, like my body
actually needs carbs, believeit or not, not a whole bag of
chips Like I was eating at thetime, um, but like I needed,
like you said, that perfectbalance of you know and and
knowing my body and, of course,working out and things like that
.
So why don't you?
(11:03):
Why does fitness matter so much?
I mean, I know, I know that's abroad question, but but like,
hit us with the with, with thereal benefits and what I mean,
you know, not not just for greatabs, but for me.
You know, I feel like it helpsme.
You know, when I'm exercisingand stuff you know, regularly
(11:24):
abuse my memory, sharpens myfocus, gives me more mental
clarity and confidence.
But like, give us, give us,give us the real reason why
fitness is so important.
Rachell Smith (11:36):
Longevity, I think, is the biggest thing.
We.
You can't starve yourself forlong periods of time and expect
to be functional.
You also can't overeat crapfoods long period of time and
feel good.
I think a lot of people don'trealize how crappy they feel
until they start eating better,because this constant cycle is I
(12:00):
don't feel good, so I'm goingto eat like crap.
They go and get a candy bar,they get that sugar high.
They feel good for a moment,then they get the sugar crash
and those foods like sugars theydigest so quick chips, things
like that, and then so theydon't realize how like people
that overeat, how much caloriesthey're consuming in snacks and
(12:22):
things like that and wonder whythey can't lose weight, like, oh
, you know this, this, this andthis, but those, those are so
dense in calories and so vastlydigested by your system and then
you're hungry again.
Um, so if they were eat, youknow a protein, you know a
vegetable or another form ofcarb and some healthy fats like
(12:44):
avocado their satiety would beso much longer and they wouldn't
feel hungry.
And a lot of times I evenwhenever I do their macros and
meal plans for people and Istart them off just at what I
calculate, you know, 17, 18,1900 calories.
Most of them can't even getthat in and they're like, well,
(13:05):
that's a lot of food, I'm like,and compared to what you go out
and go to McDonald's and you'reeating 1800 calories in just the
one setting because you'reeating whole healthy foods and
they have to work up to that1800 calories because it's a lot
.
It is a lot, it can be, but now, once you get used to it, your
(13:25):
body craves it.
But, that being said, it'sproven that eating healthy foods
gives you longevity.
Now, I'm not talking aboutpeople that have, like genetic
disorders, where they have highcholesterol.
A lot of that is a genetic.
But you need healthy fats forbrain function, for your
hormones, and you can see ittoday that there's so many
(13:50):
hormones deficiencies, peoplegetting on all that have to do
HRT.
I'm one of those people and,yeah, you're going to need some
of that stuff, just becausethat's just the natural role.
You know, that's the way thingshappen.
God's created us in a way andwe lose those things as we age
and a lot of that can beprevented just by doing better.
(14:10):
Um, but dementia, alzheimer's,parkinson's, all that associated
with poor nutrition, and a lotof that can be prevented and but
nobody talks about it.
It's like one of the lastthings they do.
Speaker 1 (14:21):
They want to throw medications, and then you take a
medication to counter.
Rachell Smith (14:23):
It's like one of the last things they do.
They want to throw medicationsand then you take a medication
to counteract the side effectsof the medication.
But nobody talks about fixingthe nutrition or having them go
in and doing weight resistance.
They just want to do cardio.
And cardio isn't the all fix.
All it's not actually whatburns the most of your calories.
What you do in your daily life,which is called what they call
(14:43):
neat, you're just normalactivities cleaning, walking, um
, doing yard work all thosethings burns calories, um, and
then on top of that, then youadd in the weight resistance
which builds your bone density,builds your muscles.
The more muscle mass you have,the higher your metabolism, so,
and the more muscle mass youhave, the higher your metabolism
(15:04):
so, and the more you can eat.
So it's just there's a lot ofstuff that goes into it that
people don't realize and theyall go hand in hand and you
don't want to be that.
You can be that 70 year oldthat's still out jogging or
lifting weights or doingactivities with their grandkids,
or you can be that 70 year oldthat's walking around in a
(15:25):
walker.
Speaker 1 (15:27):
Yeah, I choose the latter.
Yeah, you know, and that's thething I want to continue to be
able to to, to push my bodyRight, and so when something's
going on, I try to I'm more aptnowadays to to go and figure out
what's off, you know, is mydiet off?
Is my sleeping off?
Is, you know, whatever?
(15:51):
Whatever the case might be.
But I love how you touched ondiseases and stuff and I
actually did a little bit ofresearch and Alzheimer's popped
up, you know, and for me, a lotof the reason why I exercise and
exercise as much as I do is formy mind, my mindset, and to
remain resilient.
You know, what I do in mypersonal life also reflects my
ability and my work performance.
(16:11):
When I'm at work, you know, forme it like boosts my memory, it
sharpens my focus and gives memore mental clarity and
confidence.
Right, that's a big thing for me, and I noticed, when I'm
slacking off on those things,right, working out and and doing
stuff like that but, um, italso reduces, uh, the risk of up
(16:32):
to 45 percent, um, just simplybecause of of working out, um,
and they say stronger, stronger,you know, body, stronger mind,
and really that's what I'm, I'mlooking forward to and it's, you
know, body, stronger mind, andreally that's what I'm I'm
looking forward to and it's, youknow, it's a, it's a selfless
act when you really think aboutit, by us taking care of our
bodies, right, we.
A lot of people might think, oh, you spend a lot of time in a
(16:52):
gym and it sounds pretty selfishand it seems selfish, but
really I'm really just trying tobe here longer you know, for
those that love me, it's themost selfless thing I could
possibly do is is take care ofmyself, and I don't think a lot
of people see it that way.
Um, but um, I I love how youalso mentioned you know, um, you
(17:16):
know the diet and the healthyfats and the foods and what
you're digesting and also theother types of ways that you're
burning calories, like, forinstance, like this past weekend
I was out raking leaves andstuff and I mean for for two
days solid and I keep track ofmy steps on my iWatch and my
calories that I burn and stufflike that.
Like I literally, you know, andI I have it set up pretty,
(17:39):
pretty high and I I closed mycircles like twice by just out
raking leaves, walking aroundthe house doing trimming bushes,
and I I closed my circles liketwice out raking leaves, walking
around the house, doingtrimming bushes, and I mean we
went, we went all in out in therain it was raining but I didn't
have any other time to do it.
But I I didn't necessarilysubstitute that as my workout,
but it was ironic to see howmuch activity steps, calories,
(18:03):
um, stand, how long I wasstanding and things like that,
but for me.
It has really helped me andhelped me step up my game by by
actually keeping track of.
I've never really counted mymacros or anything like that,
but I wanted to.
I did look into it.
I should probably do that.
So I'm telling on myself rightnow for that, um, but also, you
know, living longer and living abetter life.
(18:26):
It's not just about you knowthe years, but it's like the
quality of years, right.
Like I want to be, like yousaid, 70 years old.
I don't want to be thatdecrepit and a walker 70 years
old, other people taking care ofme.
Like I still want to be thatthat guy that's out jogging.
I still want to be that guythat's out doing cold plunges
(18:46):
and doing crazy things.
Like I want to be that crazy 70year old guy.
You know that that people werelike I can't believe he's still
hitting a golf ball that far.
You know he's 70 years old anddon't look like 70 years old.
You know what I mean, but it's,it's what I'm doing today.
That's going to affect that forme later.
Rachell Smith (19:03):
People around you , because those are the ones
that are going to have to takecare of you.
Speaker 1 (19:07):
Exactly.
Rachell Smith (19:08):
Exactly.
Speaker 1 (19:09):
Right, exactly.
And, and to touch on theexample, right, you know my
grandkids actually.
So Skylar, our youngestgrandchild, comes over to the
house and it is normal for herto see us working out.
Okay, she'll pick, she'll pick,I'll see where she was there
(19:32):
when I wasn't there and weightswill be moved around around.
We got a little home gym thereand weights will be good and
that's just normal for her.
It's the example that we'resetting.
I wish I would have started thisyears ago with my first son,
but he still sees it and ouryoungest, who's still at home.
There's not a day that doesn'tgo by.
He doesn't hear me out there.
You know doing something rightand you know, instead of me
(19:55):
jamming it down his throat, I amjust, I'm leading by example,
because it won't be a good ideauntil he thinks it's a good idea
.
And, plus, I'm not trying topush him away and thinking that
working out is a bad thing orit's a punishment.
I want him to and most recentlybroke his foot.
But we were golfing together,so I was getting him outside,
getting him to do things, andthen he broke his foot.
(20:16):
He's been laid up for a couplemonths now, so I kind of lost my
golf buddy, but but anyhow, youknow, just leading by example,
um, it gives us more time withour kids on this earth and more
time with our animals and andour grandchildren, and not in
the hospital bed yep yeah yeah,yeah, no that's good stuff
that's it's.
It's good stuff.
(20:36):
Um, you know, and then I waspulling up some other statistics
too um, you know, it says um,uh, I think, 9% more.
On average, physically fitpeople earn 9% more than an
average person.
That that isn't working out.
(20:57):
Discipline in the gymtranslates into discipline at
work.
Lazy body, lazy check is iskind of what I've gotten from it
and and it's true, you knowwhat I mean.
The more harder I can pushmyself in the gym, the more
harder I'm pushing myself atwork.
Um, and would you say thatthere's a translation there?
Rachell Smith (21:15):
I do.
I absolutely agree with thatand it's like the old saying,
like the body in motion stays inmotion, right, um?
We, so many people livesedentary lifestyles and you can
see it just in like somebodythat sits at the computer desk
all day long.
You know they get that hunchback and it completely affects
your everything that you do.
So like, at work I stand a lot,I don't sit in the chair, I
(21:36):
don't even want to type on thecomputer, put in notes and
things like that, but I try tostay active because I notice on
the days that it's slower and Iam seated more, the less likely
I have that drive to want to goafter work and go work out.
If I'm busy all day long, it'slike a pump and you have more
(21:57):
desire to go work out and it hasthe opposite effect, which is
weird.
But it it, it does 100% Um.
But you know I think a lot ofpeople want the quick fixes.
You know we've got the fad andabout the GLP ones and stuff
like that right now, which I'mnot.
You know, people do what theywant to Um, and I think that
(22:17):
some people do need it.
You know it was their initiallygiven to diabetics, you know,
um, but everybody wants thatquick fix and um, they're just,
it's not sustainable, Um, andthey want to lose it.
You know, three months, sixmonths, and you can lose it fast
.
You can also starve yourself,right, and lose the weight, but
it's about habit forming, Um,and that's what I preach to a
(22:40):
lot of you know, my clients, isthat, like you know, I can cut
your calories down, you know, to800 calories, 1200 calories a
day, and you can lose thatweight in a very quick amount of
time.
But did you form habits duringthat time to change the latter
outcome?
Or, if you didn't, then thosepeople are the ones that usually
(23:03):
gain it back, or gain it backtwice as much, because those,
those habits weren't formed orthey killed their metabolism and
anything they do eat they doretain because they have no
metabolism anymore.
But it's it's hard, it's hardto change somebody's mindset.
That's been.
They've taught something for solong and that's just how
(23:24):
they've been doing it.
Yeah, I think that's beenthey've taught something for so
long, um, and that's just howthey've been doing it.
Yeah, um, I think that's mybiggest challenge.
Besides that, and people alwayssay they don't have the money
and I'm like that's bs, youdon't realize how much you spend
on, like I've challenged peoplewhen they sit down with me for
like their initial consult.
I'm like, look, sit down inyour finances, go through all
the coffee shops you went to allthe places that you went out to
(23:45):
eat all the weekends, that youwent out drinking and calculate
it up.
I did that with my husband whenwe first got together and he
was spending like $600 a monthjust on crap like that.
I'm like you cut that down tolike 200, you're going to have
an extra $400 a month to spendand I challenge people to do
that Everybody.
(24:05):
Just see where you're wastingit on and you can use the extra
money to find somebody to helpyou, to teach you the right
direction.
It's like saying um.
(24:26):
It's like saying um.
I listened to a lady on a storyonce that um was talking about
how, comparing your fitness toum.
Like, let's say, I handed youum a million dollar business and
are you able to maintain thatbusiness?
Probably not because you didn'tbuild it from the ground up, so
you don't know all the ins andouts of it.
You didn't learn from it.
So that's like me giving you,giving you that perfect body
(24:51):
that you supposedly desire, butyou can't maintain it if you
didn't learn how to do it.
And that's what fitness isabout it's learning and changing
habits to maintain that over along term period of time so the
quick fixes just don't work.
And that's why because it's notabout just the end result they
focus so much on that end result.
(25:12):
They don't focus on the habitchanging yeah, yeah, no, and it
takes time.
Speaker 1 (25:16):
There's definitely a delayed gratification and we've
become such an Amazon worldtoday where it's like everyone's
seeking that instantgratification.
And you know, I noticed thatseveral years ago we started a
challenge.
It's called the fearless 44.
I'm not sure if you're familiarwith it or not, but it's like
75 hard, it's it.
It resembles that a lot 75 hard, it's it.
(25:38):
It resembles out a lot.
And I thought at the end of 44days, you know, like I was just
going to completely betransformed because there was a
few people in that group thatwas like holy shit, like I don't
know what else they were doing,but I know what I was doing and
I definitely didn't look likethat at the end of 44 days.
But you know, but what there was.
(26:00):
There's a couple of things here.
So, first and foremost, itwasn't and I'll be honest with
you, I don't think I stoppedworking out weekly daily since
then.
What it did for me was one Irealized that my I was like
there's a lot more work thatneeds to be done here, kids, so
you better keep at it.
The other thing it did for mewas is it created a habit where
(26:22):
I even have it on my calendarevery day work out at 4 PM?
Now I tried the morningworkouts.
It seems like it took moreenergy from me throughout the
course of the day, and 4 PM is agood time, even though I don't
make it home usually till aboutfive.
But it's just a reminder getyour butt home, cause if I'm, if
I can work out by five, there'sa lot of things by like seven
(26:42):
o'clock that I need to beinvolved with.
So it kind of helps me catch mysecond wind.
It gives me that, that, thatboost of energy that I need, um,
and even if I don't have to goout and have a meeting that I
need to attend to find that, it,it, it helps me sleep better,
(27:03):
um, you know, and then I can eat, eat, you know, good, healthy
meal afterwards, um, and ittends to to just it.
Just that works for me, um, butthe delayed gratification and
building that habit is so, soimportant to understand that.
You know, you just got to startsomewhere.
And if somebody was to starttoday and let's just say they
they were intimidated by givingyou a call or reaching out to
another nutritionist or apersonal trainer or anything
(27:25):
like that.
What would you suggest forsomebody listening that that
wants to just make a changetoday?
Where would they start?
What should they do?
Rachell Smith (27:32):
just talk to somebody, like I do and a lot of
trainers do free consultationsand assessments just talk.
Talk to somebody.
Even if you say I'm just goingto go to the gym once a week,
that's once a week more thanwhat you were doing.
If you meal prep just dinner,that's one meal that you're
prepping more than what you weredoing.
And those little small stepsand those little goals that you
(27:56):
have are what produce thelong-term and getting to those
long-term goals.
So doing three days a week, 20minutes of your workout, you
know um, is better than nothing.
Just, you have to startsomewhere and you just have to.
And I think the biggest part isthat you know um, the the
(28:19):
excuses.
You know it's like I don't havetime or um, you can find time.
You doom scroll on instagram,you binge watch on your netflix,
you set idle on the couch,whatever it is that you find you
have time to do those things.
Put your phone down, turn offthe tv, be active, even if it's
not at the gym because you'renot comfortable to go to the gym
.
Yet you can get a gallon ofmilk, you can get canned goods,
(28:44):
you can order cheap bands offAmazon, and you know I've had
clients that just do homeworkouts.
You can make it for work andyou can do body weight.
Stuff is actually quite hard,you know you can take a.
I've done it before when I'vebeen on vacation.
You can take a can of beans orwhatever and it weighs, you know
(29:04):
, a couple of pounds.
You do enough reps, you'regoing to feel the burn.
I know it sounds dumb, but it'strue.
But you don't expect to sitthere and be like, okay, well, I
haven't done this really, or Ihaven't done it in a really long
time.
And in order to see anything, Ihave to do five days a week for
an hour.
That's not.
That's not reasonable.
Speaker 1 (29:23):
Yeah, yeah, you kind of got to build up to that.
Yeah, I think I think you gotto start somewhere and you hit
on a lot of good points.
You know it's it really.
It's just go for a 30 minutewalk.
You know that is so therapeuticon so many different levels.
You know, getting outside.
Now, treadmills, treadmill isgreat and and as far as health
purposes they they both probablyproduce from from my experience
(29:45):
anyhow um, treadmill or walkingoutside, but one of the things
that I like about walkingoutside is that it helps me
clear my head a lot more than itwould be just, you know,
sitting on a treadmill or youknow walking on a treadmill
(30:05):
listening to an audio book, butwhen I get the time and I got a
nice little loop around ourneighborhood and I have it, I
have it measured out it's a mileand a half, so it's about three
miles total.
If I go down, make the loop andcome back, it's about three
miles and I typically do thatafter my heavy, you know lifting
and stuff like that.
I'll do that after my heavy,you know lifting and and stuff
like that.
I'll do that after I've learnedthat it just it's better for me
to do my heavy lifting and allthose things first, then go for
(30:29):
a walk, and I'm sure my routineis a little bit different than
some people, but it just ithelps me really clear my head
and get my thoughts, because alot of this isn't just physical
stuff for me, it's a lot ofmental know.
It helps me deal with anguish,stress, anxiety, types of things
like that.
And they say, statistically,after the first 20 minutes, your
body and mind go into a a stateof euphoria.
(30:52):
And I don't I don't know if youagree with that or not, but I
literally like I time myself andI look between that like 15 and
22 minute time mark.
I actually start to feeldifferent, I feel better, right,
and I don't know if it'sbecause I'm actually doing
something physical, you know,and it's boosting my confidence,
like okay, I'm doing something,but, like you said, a gallon of
(31:15):
milk, like that's that's, youknow, two gallons of milk and um
, I also started out doing likecalisthenics and and uh, body
weight stuff.
And there's free apps on yourphone, you know that you don't
even have to pay for and andwe'll basically show you how to
do things and you can do them athome, in the privacy of your
(31:35):
own home and that's kind of thatwas the entry for me.
You know to kind of just wantedto do something behind closed
doors.
Now, I don't promote what it isthat I do and by no means am I
where I want to be, but I'm notwhere I used to be.
You know in in in terms of, youknow, wanting to look the way
that I want to look and there'sstill body parts and stuff that
I need to work on.
(31:56):
But, um, I'm getting better atis.
The days go by, the weeks go by, the years go by, I'm getting
better at working out and thingslike that.
But, like you said, you justgot to start somewhere anywhere.
Rachell Smith (32:07):
Yeah.
Speaker 1 (32:09):
Yeah.
So I guess, okay, once somebodydoes that and they start to
figure out, okay, I'm going tostart walking and stuff like
that.
If somebody came to you andlet's say they've never worked
out before, they don't knowwhere to start, where would you
start them out at?
Rachell Smith (32:28):
Um, usually.
So.
My biggest thing is that forfitness and nutrition, it has to
be something that you're goingto stick to.
It has to be fun, um.
So, for instance, everybody's alittle bit different.
I deal with people that havecomplete immobility issues to
people that's been doing it fora long period of time.
So I try to make a plan thatthey're going to stick to.
(32:50):
So I try to figure out what isthat short term goal that they
have.
Is it just to lose weight?
Is it to build muscle muscle?
Um, but there's usually more toit than just that.
Is it health reasons?
Is it because, um,self-confidence?
Um, is it because you want tobuild a hike with friends Cause
they go out hiking?
I mean, it's just trying tofind out what their initial
(33:13):
reason is and why they enteredthe gym or why they're looking
for somebody to help them.
Um, and then I make a programoff that.
So whether or not some peoplejust do two days a week.
And then I make a program offthat, so whether or not some
people just do two days a week,which I recommend doing at least
three, but it starts somewhere,and some people they just start
off hardcore.
But I also have some peoplethat want to do six or seven.
I'm like, no, you're going toburn yourself out because you
(33:35):
have to have recovery and youhave to have rest.
Sleep is so important, yourrecovery is so important.
Have to have recovery and youhave to have rest.
Sleep is so important, yourrecovery is so important.
Um, so you always have toeither one side or the other.
Um, but, and then the nutritionpart of it, it's all.
Also, you hear the 80, 20 rule.
You know 80% healthy 20%.
You know things that you enjoy,and I don't believe in cutting
(33:58):
food groups out.
I don't believe in cuttingcarbs out and not believe in
cutting fat out, fat out.
Um, and of course, protein isvery important.
Um, you also have to enjoy it.
Because if you're say, peoplehave this thing, they're like
I'll eat chicken, rice andasparagus all the time.
That's not, that's notrealistic.
I mean, if you're maybe gettingready to get on stage in two
weeks, then that that might bethe case, but most people aren't
(34:21):
.
That's not what they're lookingfor.
Most people aren't looking justto get on stage.
It's just a lifestyle change.
And if you want that littlepiece of chocolate, have that
little piece of chocolate.
You can fit that into yourdaily calorie, your daily macros
.
If somebody wants a glass ofwine, then have a glass of wine.
Nobody says that you can't.
You have to cut all that stuffout all the time.
(34:42):
So because if you do, whathappens is you end up binging or
just saying, screw it, I don'twant to do it anymore, you know,
because it's not realistic.
It has to be realistic for thatperson.
So when I build food plans Iusually say hey, what are the
things that you like and whatare things that you don't like?
And then I give them a hugevariety so that way every meal
(35:03):
can be different, if they wantto for a month if they want it.
It doesn't have but it's.
Speaker 1 (35:09):
It's just all about the individual person yeah, yeah
, no doubt I agree with that.
That's such a good way toapproach it.
For somebody, it's kind of likeyou know where, I don't, I'm
not removing everything from you, we just got to take it.
For somebody, it's kind of like, you know, I don't, I'm not
removing everything from you, wejust got to take it in
moderation.
But I need you to eat more ofthese foods and less of these
foods.
Now, I like that, I like that.
But that's not a loopholeeither.
You know, because when I hearsomething like that, especially
(35:31):
years ago, it's like oh okay, soon Sundays watching football, I
can eat a whole bag of CheetosOkay, gotcha, okay Gotcha,
cheetos.
No, because I've done that,I've, I've literally done that.
And then I feel like a piece ofcrap mentally and emotionally,
physically, after I've done that.
But so I know something Iwanted to ask you earlier you
(35:52):
were talking about, you know, Idon't know what made me think of
it, but are you I think youwere talking about like TRT and
and and stuff like that Are you?
Do you believe in like a morehomeopathic approach, like cold
plunge saunas, grounding ground?
I know grounding mats andsheets and stuff like that right
(36:13):
now are getting pretty popular,and and so so is a cold plunges
.
What's your take on all thatstuff?
Rachell Smith (36:19):
I think they're actually really.
I've done a lot of research, um, my husband actually got me
into that.
He does cold plunges, um, I'mstill I've done it a little bit,
Um, but that's something that'sreally hard for me.
That is a very mentallychallenging thing to do and I
think if you can do it it'sgreat because, man, cold plunges
(36:45):
are tough and I don't like coldwater, I like being cold, I
like the winter, but man, water,like especially in your core
area, getting your back and yourabdomen and stuff down in that
water, is brutal, um, but it hassome really good health
benefits to it.
You know it's supposed to helpwith your metabolism, um, and
all types of stuff.
So, um, I don't know like allthe dynamics around it.
Um, sauna is actually supposedto be very good like
(37:06):
post-workout, um, detoxifyingand um, things like that.
So, um, all that's really good.
I do believe in a lot ofholistic um, mainly because one
I I don't believe in taking abunch of medications.
I believe take some supplements, um, and eat healthy.
My mom has, we found out, isonset, dementia and parkinson's.
(37:29):
So that's where I kind of duginto it about six months ago um,
looking at like holistic thingsbecause they had her on like
high cholesterol meds and allthese medications, um, and so I
slowly kind of weaned her off ofit, um, and put her on like
high grade fish oils and likethird-party tests.
I use thorn um products becausethey're just, they're great um,
(37:51):
and I put her on like collagensupplements and creatine.
Um, it's when I did mynutrition class.
It's one of the most researchedsupplements out there and I
didn't know that, like I wasalways told from other fluid
influencers and things like that, that creatine can make you
bloated, it makes you gainweight, it makes you hold water
retention and all these thingsand that really it's not the
(38:14):
case.
Um, now, starting out, yes, ithelps, it pulls like fluid into
your muscles, but it's reallygood for your muscles.
So I take it now every day andthey've done research that
creatine helps the brain andthey did a bunch on huge groups
of, like elderly people thatwere onset or in into pretty far
(38:39):
into dementia and their memory.
Their cognitive functionchanged drastically, like some
of them up to 70%, which wascrazy.
So I would dug into it a littlebit deeper and so I started
giving my mom creatine every day, started off with two and a
half grams up to five, and Iwill thank God watching her from
(39:03):
when I started till now.
Her she would like walk into aroom and, like I know we all
walk into a room.
I forget what we're doing, butit was really bad.
Like she would go help feed ourdog because she stays with us,
um, and she would walk back outand go, do you need help feeding
the dogs?
And I was just like, oh, or wewould talk and it was like a
constant repeating ourselves, um, and she would walk back out
and go, do you need help feedingthe dogs?
(39:24):
And I was just like, oh, or wewould talk, and it was like a
constant repeating ourselves.
And it's really hard to likenot be like I told you, because
they don't.
We literally don't remember Um,but it's gotten so much better.
Her episodes that she was having, which were like every day, um,
are now they're very sporadic,um.
So the one thing I could set upto just taking her off, like
(39:44):
all these high cholesterolmedications and when I'm not
saying that, taking those, like,listen to your doctor, don't,
don't just go and take it offall your medications, um, but we
put her on high grade fish oils.
Um, her cholesterol is normal,normal.
Um, try to get her to eat likeavocados and things like that,
like better foods, instead oflike the sugar that feeds.
(40:05):
Um, they supposedly the highsugar diets, feed dementia and
all those types of things.
Um, so we helped her get off ofthat.
More holistic foods that are onthe like, I said, the fish oils
, the creatine, the collagen,the supplements, and I'll be
damned if it didn't change somuch on her.
(40:28):
So now, like me just seeing itin action, I'm like the big
advocate of doing all thosethings.
Absolutely, it's crazy.
Speaker 1 (40:39):
Yeah, just a few little tweaks.
Rachell Smith (40:41):
Yeah, yeah.
Speaker 1 (40:42):
Yeah, no, no, I, I love that.
That's a great, that's such agreat story and I was kind of
hoping to pull something out ofyou like that, like from your
experience you know, doing thethings that you've done.
You know and thank God you've,you've fallen into the field
that you're in, because whoknows if what you you probably
wouldn't have done anything,you'd probably just watched her
diminish, yeah, but thankgoodness you were in the field
(41:04):
that you were in and had theresources to you know kind of do
some investigation into youknow different, you know
supplements and things like thatand get her off some of the
synthetic stuff and help heralong the way.
And that's such a great messageto anybody out there.
You know, obviously, yes, youknow listen to your doctor, but
always you know research,because I've had high blood
(41:25):
pressure for as long as I couldremember Hypertension.
I was diagnosed withhypertension several years ago
and you know I've trieddifferent things over the years
to try to help.
You know, instead of taking,you know, synthetic medicines
and stuff like that, becauseit's not I'm not worried.
I'm worried about the sideeffects, like kidney failure and
all these things because mybody, you know the side effects
(41:48):
that this synthetic stuff can doand again, we're not trying to
talk anybody into not takingwhat the doctors are prescribing
but also do your research onthings.
You know red beets and thingslike that are really good for.
On things you know red beetsand and things like that are
really good for, you know.
You know for for blood pressureand so many other things.
Um, and there's just been someresearch that Jana and I have
done, like I've been um, youknow one of the things about
(42:09):
cold plunges, uh, the benefitsof cold plunges is inflammation.
You know in in how detrimentalinflammation is to to the human
body, and so there's, you knowwe cold plunge every night Jan
and I both do and whenever we'retraveling, it's like man, I
wish they would have a coldplunge here.
(42:31):
It is tough, it is definitely amindset thing, but again, we're
all about, you know, puttingourselves in very uncomfortable
situations until we startfeeling uncomfortable with them,
right?
Rachell Smith (42:41):
It's a temporary, uncomfortable right.
Yeah, the longevity of it is sobeneficial.
Speaker 1 (42:46):
Oh, my goodness.
And like you said, there are somany purposes.
I mean inflammation, your skin,your hair, I mean cold water is
just so good.
Metabolism, blood flow, there'sjust, and mental clarity.
I keep going back to the mentalclarity thing because for me,
you know, saunas, hot saunas,red light therapy, things like
(43:07):
that.
Rachell Smith (43:08):
that's kind of my therapy yep yeah, that's where
I'm like hair grow like hairgrowth yeah, um, we actually
have, like my husband, boughtone of those a little red light.
I don't remember the company hegot it from, but it it's.
He did his research.
He always does research onthings like that.
So we got one hanging up in ourcloset and it's supposed to
help with acne and blemishes,inflammation.
(43:30):
It helps heal.
I've even done it when I, youknow, kind of tweak my back a
little bit and I would go inthere and stand and just
afterwards it would feel so muchbetter, um, and I felt like it
helped me the healing processprogress a little bit better, um
, but yeah, all those things.
It's just funny how you knowI'm sure that you know they say
(43:53):
that came from NASA initially,like the red light stuff and the
grounding and all that stuff.
But, um, I haven't reallylooked into the grounding part
of it, but I do know that I meanjust stepping outside, you know
, barefoot, and the sun, thesunlight, the air.
It is very beneficial forpeople.
I have a couple of girls thatrefuse to walk on the treadmill
(44:14):
and I'm like go walk outside,find a friend or dog, something.
Speaker 1 (44:19):
Yeah.
Clear your mind sure for sure,best, best medicine ever is go
for a long walk outside.
Most definitely, um, okay, soinflammation how familiar are
you with inflammation?
I would imagine that you arelike let's talk about, because I
don't think it's, I thinkthat's something that's not
talked about enough.
And and how, how, um, hownegative it is for your body to
(44:43):
experience inflammation and andwhat that causes negatively to
your body oh, yeah, it.
Rachell Smith (44:49):
It mean it compromised everything.
And my mom went and had somelab work done.
Um, she okay.
So I'm gonna use her as anotherexample.
She had so many many thingsgoing on with her when she moved
in with us.
She needed bilateral hipreplacement.
She was seeing a generalpractice doctor.
Her thyroid was like off thecharge.
(45:09):
Her homeocysteine, which isyour inflammatory response in
your labs, wasn't even readable.
It was so high and she was justin chronic pain.
She felt crappy all the time.
She constantly in a brain fog.
Um, when she did get up and movearound, it was just like the
aches, um, and they were like oh, it's probably just because of
(45:32):
your menopause, those randompains come with that.
Your hips are bad.
So there's that, um, and it'sjust like there was always an
excuse after excuse after excuse.
And I'm like there's that, um,and it's just like there was
always an excuse after excuseafter excuse and I'm like
there's got to be somethingthat's causing all this.
Like, why is her home insistingso high?
You know why?
And they refused to change heroff the medication.
(45:53):
So we went to a hormone doctor,um, in fort worth.
Um, she does all holistic stuff.
So even like her thyroidmedication.
It's like the NP thyroid whichis derived from like pigs, so
she switched her to that.
She put her on TMG supplementwhich is helps with the lower,
the homeocysteine response, andlike methyl guard NAD.
(46:14):
I'm sure you've already everheard of NAD.
It's supposed to be like the umsupplement to like.
If you haven't heard of it,look it up.
Um, I don't know the long termfor it um, it's very it's a very
long word, um, and it'ssupposed to help just kind of
rejuvenate your cells.
And so we put her on all thosethings and then, like six months
(46:36):
later, we took her back in tocheck her, her, all her levels
and they're almost all normalwow and so I was just like just
taking medications you knowsupplements not, yeah, you know
drugs, um, to help with thatinflammatory response.
It's crazy, but yeah, it affects, affects every minute.
(46:58):
It affects your organs, affectsyour everyday life.
It makes people agitated, um,it causes depression, it causes
anxiety, you know.
And then what do we do when wego in and we get on you know
medications for it?
Because we can't, we can'ttolerate it.
Um, gut health is another bigone.
Along with the inflammation, um, it causes severe gut issues.
(47:22):
I mean, our microbiome and ourguts are crap most of the time
and you'd be amazed, on wheneveryou get your gut health in
order, how, like all that stuff,and then your inflammation, it,
it changes everything.
I've, no, I didn't realize howmuch like gut health was so
important to how you feel and itreally, I mean you think about
(47:43):
having, you know, get a bug,actually had one over the
weekend and it puts you down andout Like it's the most
uncomfortable thing ever, andyou can imagine people that live
with that all the time and theydon't even realize how crappy
they feel.
Speaker 1 (47:58):
Yeah, yeah, mentally especially.
Rachell Smith (48:01):
Yeah.
Speaker 1 (48:02):
Yeah, no, no, I agree and I'm glad.
I'm glad you brought upeverything that you brought up
because, again, I don't thinkinflammation, I don't think
anybody thinks about it.
You go to a doctor and they'retreating the symptoms, but
they're not investigating theroot cause of inflammation.
What is it From, I don't know?
Arthritis, a sprained ankle,whatever the case might be, and
(48:22):
honestly, half the aches andpains I think that we feel it's
due to inflammation.
Rachell Smith (48:28):
Yeah, lack of nutrients, micronutrients yeah.
Speaker 1 (48:32):
Yeah, yeah, no, and that's why Jen and I both at
least for me started to reallyget into cold plunges.
We did it a couple of years agobut we didn't do it as much as
we do it now, like it is been.
It's not just a game changer,it's a life changer.
I mean, it really is gettinginto and we get it.
We get the water down to about40, 40, 42 degrees.
(48:54):
They say 50 and below is fine,but of course 50 is kind of like
are you freaking kidding me?
We got well water here, youknow, yeah.
So I, we freaking kidding me,we got well water here, you know
, yeah, so I, we needed to bedown a little bit more.
And uh, man, I'm telling you, um, I was having some, some
sciatic nerve issues.
Um, all stemmed from my hip.
(49:16):
I was playing football andsomehow my, my pelvic got, I
don't know, twisted somehow inin my body and created one of my
legs to be an inch shorter thanmy other leg and this goes back
to misalignment.
So this happened like two yearsago.
So I've been like living withthis, this hip thing, you know
(49:36):
like, where I just feel likeit's clicking, like something's
not right there, and so Istarted to go see a specialist
about it, a chiropractor and Idon't know, you know, and he,
there's this thing out there nowit's called soft wave and it's
just amazing where he gets inthere and does that.
But I'll notice if I'm outswinging the golf club too much
or if I'm, you know, bendingover lifting weights.
(49:58):
You know, probably practicingthings wrong and using too much
of my back.
But if I get into a cold plunge, literally like when I get out,
like most I'd say 90% if it'sreally bad, 90% of my back pain
goes away.
If it's not too bad, I'll getin for two minutes, I'll get out
and my back pain is gone and,honestly, the swelling's down,
(50:18):
the inflammation's down andthat's where like things are in
there, irritated and they'reswelling and they inflame.
And that's where like thingsare in there, irritated and
they're swelling and theyinflame, and that's where, like,
the pain comes in, whether it'spressure against my spine,
pressure against my hip,whatever, whatever that root
causes.
And then the other thing that Ihave found that is that has
helped me is, uh and I alwayssay it wrong, but um, uh,
chermic, like a really good highpotency, the pierce form.
(50:42):
I, I hope I have it.
I think I'm taking the mostpurest form from where I can
find anyhow is.
I take it every day seven 30 inthe morning, and again it's.
It's a habit, I know, at seven30 in the morning I get my
shaker out and I crack it up.
It's called the shot.
It's got some other things init zinc, asparagus but it's
pretty.
(51:02):
You got to be careful with itbecause it'll stay in your
clothes, it'll stay in thecountertop, like it's such good
stuff.
But I've been taking that forprobably close to two years or
actually probably longer thanthat, cause I always tell
everybody that's why I neverended up getting COVID and I'm
knocking on wood right now.
But you know, just takingeverybody to get through and
fight things off and that, thatmental toughness.
(51:24):
But you know, just takingeverybody to get through and
fight things off, and thatmental toughness, working,
pushing through it, grindingthrough stuff, you know is
really what this is all aboutfor me.
You know, if I can push myselfin the gym, I should be able to
push myself at work and takingcare of my body so I can take
care of other people.
Rachell Smith (51:38):
Yeah, it's about priorities.
Yeah, it's really that's what Itell people, and if you make
excuses, the the reason why not.
You're not ready no, exactlythere'll be a come.
There'll be a time when theyare and hopefully it's, it'll be
sooner than when they have likean ailment that's forcing them
to do it totally, you'reabsolutely right.
Great, great little nuggetthere um I always tell people,
it's you know consistency.
(51:59):
So I guess, like disciplinebuilds consistency, your
consistency builds your habits,your habits shape your mindset
and then your mindset determinesyour success.
Speaker 1 (52:11):
Amen.
Rachell Smith (52:11):
Just stop.
It's like oh, I need to get mymind right.
You know I need to like.
You don't wait for to be to getyour mind right.
You don't wait to be like Idon't have the motivation.
Your motivation comes after youget the results, because that's
what pushes you.
So you just go and you just do.
The days that you don't want todo it are the days that you
(52:32):
should do it, because you neverregret going to the gym.
You never regret eating healthy.
The days that you don't are theones that you are like man, I
should have done that now.
Stop doing it.
Stop getting your get out ofyour head.
Just go eight minutes for 20minutes.
Speaker 1 (52:46):
Just do it go, just do it.
That's right.
That's especially.
You're absolutely right, andI'm glad you said that, because
the days that I don't want to doit, that's actually where the
the change happens for me, youknow, I mean, it's that extra
day.
It's like, oh, you know, I'veworked out for two days in a row
.
Well, you know what I mean.
I'm trying to talk myself intonot working out that third day,
(53:08):
but that's where I see theresults, that's where I see, you
know, especially in those days,and especially if I'm not in a
good mental spot, that's thedays I'm supposed to be working
out.
That's the whole point Not thewhole point, but it's at least
50% of the point of me wantingto work out is is to, you know,
to decompress, to, to removethat negative thoughts or those
thinking that thinking, becauseif I go a day or two without
(53:30):
working out, that's really whenthings really start to bother me
.
I'm more anxious, I'm, I'm, Isuffer from neurosis.
I'm a very neurotic person tobegin with anyhow, so, like that
, I feel like it just kind ofkeeps me on an on an even keel
here.
But um, um, we're getting closeto our hour mark.
Here Is there, before we getoff here.
Is there anything that a goldnugget that you just want to
(53:53):
leave us with, or kind of sum upeverything that, that that you
explained to us today?
Rachell Smith (54:00):
I know.
I just, I guess for me it'sjust you know, getting just like
what I just said.
I guess for me it's just youknow, getting just like I just
said I guess is the mindsetpeople have, just like this If
you need help, reach out.
There's so many people outthere that are willing to help.
And granted, yes, there's lotsof people that don't, right,
because you're going to havethose people that don't
understand it, right, they don'tget why you're going to the gym
(54:24):
or why you're meal prepping orwhy you don't want to go out
drinking, but those aren't yourpeople, you know.
You've got to find those peoplethat want to, that praise you
in your success and for allthose little accomplishments,
and get those people on yourside.
I had a friend tell me once, along time ago, that look at the
five closest people around you.
Those are the people thatyou're going to be like, and so
(54:49):
if you hang out with a bunch ofpartiers, you're going to
eventually be that person, evenif you aren't now.
So look at those five peopleand if they're negative, change
(55:11):
it, because it'll affect youeventually.
So, um, reach out, ask for help, find a friend, find a coach.
At least get you started.
Speaker 1 (55:15):
Um, and you can do it , everybody can do it, no doubt
no doubt you are the sum of thefive people you have surrounded
yourself with.
No doubt, no doubt so.
Do you take on clients thataren't in your local area, like
if I, if if I wanted to reachout to you and you, would you
work with me?
Rachell Smith (55:34):
yeah, so I do virtual.
I use the trainerize app, um,so I do like my assessment,
something like that, and doweekly check-ins, um, and then I
build a plan, a nutrition plan,in my app for them, um, and
they and they can reach out atany time.
And then, of course, I do theone-on-ones in my local gym, but
about half my clients arevirtual.
Speaker 1 (55:51):
Okay, what is the easiest way for someone to
contact you?
Rachell Smith (55:55):
Um, I have a website.
It's Ray Smith fitness.
R A E Smith fitnesscom.
Um, and I'm on social mediawith the exact same name
Instagram, facebook.
Um, my phone number is on thereas well.
They can always text or email.
Speaker 1 (56:07):
Awesome.
Rachell Smith (56:08):
Um, so yeah that's good.
Speaker 1 (56:11):
So Ray Smith fitnesscom, we'll put that in
the comments there.
And basically to sum this up isyou don't need a six pack ab,
you just need a backbone and itstarts one day workout.
That's good stuff.
Thank you so much for joiningus.
This has been a pleasure, aneyeopening experience for me.
(56:31):
I know for a fact that it willimpact somebody's life out there
.
If there's somebody watchingand they think this show will
benefit somebody, please sharethis with them and, by all means
, if they are ready to start ona new journey, a fitness journey
, please reach out toraysmithfitnesscom.
(56:52):
Rachel Smith, thank you so muchfor joining us today.
Rachell Smith (56:56):
Thank you.
Speaker 1 (56:57):
Such a pleasure.
So next week, everybody, wewill see you.
Next week, I believe, we'll belive in studio and I'll probably
be solo.
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