October 27, 2025 • 36 mins
Ever wonder how a small team pulls off big results without burning out? We go behind the scenes after hours and walk through the real systems that keep Fortis moving: how we split creative and operations, why delegation beats heroics, and what it takes to turn a rebrand from a file on a screen into a painted logo on a gym wall. You’ll hear how a simple choices, can save hours and prevent the quiet leaks that drain momentum.
From there, we dive into our apparel workflow, where design and craftsmanship meet checklists and counts. Nate handles the creative vision and final press work; Liz turns orders into precise production runs; Tanner stages prints so print days fly. That same clarity powered our switch to TrainHeroic: one of us mapped the coaching needs, the other engineered the migration and client comms so members felt a clean handoff. It’s a pattern we rely on, strategy paired with process, to start scaling services without sacrificing quality.
The biggest stress test is meet day. Coaching five to twenty lifters across multiple flights demands more than hype; it requires a shared playbook. Liz builds a live Google Sheet with flights, lifter order, planned attempts, and contingencies. Nate studies the plan early, then calls game-day jumps based on bar speed, confidence, and goals. System plus intuition lets us move fast and keep athletes calm. It’s how we hit more PRs and reduce chaos.
We close with a practical answer to a hot question: clean foods or flexible foods for muscle growth? Clean, whole-food-forward eating typically feels better and curbs accidental overeating, but adherence decides the outcome. A flexible plan that consistently hits protein, macros, hydration, and sleep will outperform a strict plan you abandon. Aim for mostly whole foods, add smart convenience where needed, and let consistency do the heavy lifting.
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
Welcome to another episode of the Fortis After
Hours podcast.
I'm your co-host, Nate, joinedby my wife Liz.
Hey.
And today we are recording atrue after hours podcast.
SPEAKER_02 (00:10):
It is after hours.
SPEAKER_00 (00:11):
Yes, it is after hours.
But we are here.
SPEAKER_02 (00:13):
I got my sleepy time tea, guys.
SPEAKER_00 (00:15):
Yep.
Liz has got the tea.
Um, well, we both have the tea.
Uh if you haven't tried sleepytime tea yet, give it a world.
SPEAKER_02 (00:23):
I got it.
Save your life.
My mom was sick and I got hersome tea.
SPEAKER_00 (00:26):
Yeah.
SPEAKER_02 (00:27):
And it was sleepy time tea with sinus relief.
SPEAKER_00 (00:30):
Did it work?
SPEAKER_02 (00:31):
She said it's really good.
Yeah.
Like helpful.
SPEAKER_00 (00:33):
I think this brand makes some good quality tea.
Celestial seasonings.
Uh, we're not sponsored by themyet, but if you guys know
anyone, uh, let them know thatwe love their products and we
would promote them if theysponsored us.
We'll promote them if they don'tsponsor us.
Anyways, um, so yeah, check outSleepy Time Tea if you are
looking for even just kind oflike a good like bedtime ritual.
(00:54):
That's why I enjoy it.
I don't really need helpsleeping, trust me.
I sleep like a rock.
Uh, but I do enjoy just kind ofhaving some nice warm tea before
bed.
Kind of just like, you know,chills you out.
SPEAKER_01 (01:06):
I need it.
SPEAKER_00 (01:07):
Liz needs it.
Um, anyways, we have anotherawesome episode planned for you
guys today.
Today's episode, we're gonnakind of dive in behind the
scenes, which we haven't reallydone before ever.
And we've recorded 200 somethingepisodes.
I don't think we've ever donethis.
Um, and part of that is becauseoh, we're diving behind the
scenes of how we accomplishbasically tasks or projects at
(01:30):
Fortis is uh one might call it.
Also, coaching, specificallylike when we're coaching meets,
uh, because we've developedquite the system and we work as
a team, and there's absolutelyzero way that what we're doing
these days at Fortis would bepossible with just one of us.
Um, we work well as a teamtogether, and we're gonna kind
of break that down.
(01:50):
Um, and like I said, the reasonpart of the reason why we
probably haven't done one ofthese before is because for a
while Liz was still teachingfull time, so she's working 12
hours uh between driving andyeah, it was like 12 hours being
there, and then after school.
In the beginning, it was just uha lot of the driving force was
just myself, and I was kind ofrunning around with uh nothing
(02:12):
but passion for helping peopleand high energy and caffeine,
basically.
SPEAKER_01 (02:18):
I was teaching a lot of teaching.
SPEAKER_00 (02:20):
Um, and we've been fortunate to have uh the help of
some amazing employees along theway, and our good friend Joel,
uh, who also owns a gym with us.
Um, but as far as running thegym, that is kind of up to us,
and specifically with coaching,um, these bigger events, hosting
meets, um podcasting, apparel,all these things that we do, uh,
(02:43):
we've kind of developed somepretty cool systems.
So I figured we would kind oftake you guys behind the scenes,
talk about that a little bit,uh, because this week we started
our most recent project.
Redoing the wall, finally.
SPEAKER_01 (02:56):
Well, we kind of started that last week.
Was it last week?
Yeah, when I took down thesticker.
SPEAKER_00 (03:02):
Was that last week or was it this week?
Well, I mean, like Oh, yeah, bythe time they hear this.
Yeah.
Yeah, yeah.
I was thinking that it hadalready been Oslo.
SPEAKER_02 (03:12):
I think it was like two weeks ago.
SPEAKER_00 (03:14):
Yeah.
That was like Tuesday of likelike four days ago, right?
SPEAKER_02 (03:17):
Yeah.
SPEAKER_00 (03:17):
Okay, five days ago.
All right, cool.
Just making sure.
Anyways, um, so yeah, so withthat uh in mind, we're gonna
talk about that um and then justkind of talk a little bit about
how we do things at Fortis andhow we get things done, and what
we hope to do to continue togrow our gym and our online
community in the future.
Because turns out you can onlyrun a passion project and on
(03:41):
caffeine and craziness for solong.
Uh, then you have to havesystems in place to grow.
So, anyways, um, and then we'realso gonna answer a question, I
think, that we got.
SPEAKER_02 (03:54):
Yes, I posted my story like randomly one day, but
it was with a thing of Toby, soI think people maybe just looked
at Toby.
SPEAKER_00 (04:02):
Yeah.
SPEAKER_02 (04:03):
Per the usual.
It's okay.
But, anyways, I did get onequestion, a nutrition.
SPEAKER_00 (04:07):
I wonder, I just did my like Sunday thingy, my
question thing.
I wonder if I get morequestions.
Like, it was kind of like aboring picture.
I wonder if I get moreinteraction today.
That's a good I don't know.
I wonder.
I just do like a blank thing.
Anyway, so we're gonna answerthat question.
Uh, and that's gonna bebasically it.
SPEAKER_02 (04:25):
So it's gonna be a short one tonight.
SPEAKER_00 (04:27):
Yeah.
Gonna be a short one, uh, butsome insightful information that
maybe you've been wondering.
Maybe not.
But if you haven't beenwondering about it, too bad.
You get to hear about it, andmaybe you'll be interested by
the end.
Uh, so yeah, so we're gonna talkabout the first thing we're
talking about, is just the wallsince we're doing that.
Uh, so we rebranded, we have ournew logo that we unveiled a
(04:48):
couple months ago, I think.
Um, and I did a pretty good jobat like plastering it everywhere
on the internet.
Uh, but the real life wall andthen the outside sign uh is
gonna take me a little bitlonger, as I knew it was going
to.
Well, really, Liz knew it wasgoing to.
Yes.
And she was right, and this is agreat example of our partnership
(05:09):
because I for sure would havedone it uh that day or that
weekend.
And I don't think that probablyended up uh would have ended up
being good.
Because I think I was in themiddle of what are we doing?
A meat?
Your meat?
SPEAKER_02 (05:25):
I feel like we've been doing a lot of things for a
long time.
SPEAKER_00 (05:28):
Anyways, Liz was right and uh had me kind of hold
off on that, but now is thetime, finally.
Yes, uh so, anyways, um how dowe get this done?
Step one, uh, I'm the only onethat is gonna be wanting to
paint on the wall the logo.
SPEAKER_02 (05:44):
The actual logo?
Oh, yeah, absolutely not.
SPEAKER_00 (05:46):
So I have to do that.
SPEAKER_02 (05:47):
Absolutely not.
SPEAKER_00 (05:47):
Um, but what I don't have to do is take the sticker,
which the logo is a sticker, incase you didn't know that, um,
off the wall.
So Liz did that the other day.
It was perfect, um, with thehelp of Joel and so our members.
So she did that, and then I'mgonna start painting, or she
might paint like the wall,repaint it blue, basically.
(06:09):
Um, so again, that's something Idon't need to do.
So maybe Liz will help, maybenot.
We'll see.
And then I gotta paint theactual logo, which I'll be
doing.
Yeah, which I'm gonna attempt tostart next weekend.
SPEAKER_02 (06:21):
Okay, basically, I'm not creative in case anyone had
any doubts about that.
SPEAKER_00 (06:26):
Yeah, that was gonna be my next thing.
So, like basically it's not me.
Yeah, like with this project asjust kind of like the
illustration, but this is reallyjust how we do things.
Uh, Liz is good with like theplanning of things, um, and I'm
good with the execution ofthings, and I'm also good if
something just needs to happen,I can just get it done.
(06:47):
Uh, so it just kind of depends,but we do kind of split up
things like that where if it'snot really like a creative
thing, but it just needs to likeget done.
If Liz is free, she can help outwith that.
If it's a creative thing, Igotta do it.
So I gotta make sure I have timein my schedule for that.
Um, and this is something that'staking me forever, and I still
haven't fully gotten uh to learnbecause for the longest time I'm
(07:10):
just like, well, I can do it, soI'll do it.
Uh the problem with that is youwill run out of time at some
point, um and things will notget done.
So I have grown and growingdefinitely currently.
SPEAKER_02 (07:22):
I think that's something that like other people
could also probably like learnor work on if they don't have
this like way of thinking inlife.
SPEAKER_00 (07:32):
Yeah.
Like splitting things up orbeing creative.
SPEAKER_02 (07:36):
No, yeah, like coming up with like not
overwhelming yourself with time,so then finding people to help
you or like asking for help orwhatever.
Not I don't want to say likerelying on other people, but
like kind of relying on otherpeople to help you, whether it's
like your significant other,someone else at work, a friend,
someone else in your family,whatever, like you were just
(07:58):
saying, like you're gonna do itall and then you're gonna run
out of time.
I think there's probably a lotof people that feel like that
with a lot of things, but theydon't want to give up control.
Yeah, they don't want to ask forhelp because that can be
whatever a sign of weakness, orthey don't want to, like you
said, give up control becausethey don't think anyone else can
do it.
SPEAKER_00 (08:18):
Um or if you're like me, it's not really about uh
anyone else, it's just about me.
So I just think that I have acertain way of doing it and I
want to get it done that way.
Uh but turns out, like I said,if you if you can, and this is
what I've I learned, if you canjust like delegate the things
that you can delegate, uh solike certain things like
creative things, like I want Ihave to create it because like
(08:41):
I'm the creative person.
I'm gonna create it.
SPEAKER_02 (08:43):
It's not me.
SPEAKER_00 (08:44):
Um so that's gonna happen.
But I am learning, and this isan example, that's why I want to
start with the wall thing.
Um learning that there's certainthings I don't need to be doing,
like for instance, peeling asticker off a wall.
I don't need to be doing that.
Um I could do that, and I'dprobably like it.
I don't know, but like I didn'tit's kind of satisfying.
Yeah, it was I peeled a coupleof them, I was like, nice.
(09:05):
Um, but it was a perfect job forLiz, and then that expedites the
time uh for me because insteadof me having to peel it, paint
it, paint it again, paint the F,like that already takes one
thing already done.
Um so yeah, so a simple projectthat we're in the middle of
right now, but that's kind ofhow we break that down.
Uh now the next thing that Iwanted to touch on, I was gonna
(09:30):
touch on three main things.
That, just because we're doingit right now, um, and then
apparel slash when we switch totrain heroic, and then
powerlifting.
So up next is apparel, becausewe're also doing it right now.
So I like to design the stuff.
Um well, let me rephrase that.
I don't know.
I mean, Liz maybe could with thehelp of AI.
SPEAKER_02 (09:52):
I don't think I could.
So I was talking to someone ifyou or like I saw this.
SPEAKER_00 (09:56):
If you use Chat GPT, you probably could.
SPEAKER_02 (09:59):
Maybe, but that's different than just like
creating it yourself.
SPEAKER_00 (10:02):
This is true.
SPEAKER_02 (10:02):
Like, I don't know.
I see some weird designs that AIis making now on clothing
things, but anyways.
Um I was talking to someone andhow they said, like, I saw this
post and I was talking tosomeone about it because they
brought it up too, that like ifyou close your eyes, like do you
see things or do you just seeblack?
(10:24):
And apparently, like, there'slike two different things for
people.
Like, some people can like see,like actually see things, and
then some people can like onlysee nothing when you close your
eyes.
SPEAKER_00 (10:40):
Anyways, do you see nothing?
SPEAKER_02 (10:42):
Yes, so I think that's a good thing.
SPEAKER_00 (10:43):
That must be so convenient for you.
SPEAKER_02 (10:45):
And why do you have problems going to sleep?
SPEAKER_00 (10:47):
That should be so easy.
SPEAKER_02 (10:48):
Because my brain doesn't stop.
But I think that that hassomething to do with like
creativity, and when like you'realways like, Oh yeah, imagine
this, this, and this.
I literally can't see it.
So, like, I can't imagine it.
I can't see anything.
SPEAKER_00 (11:01):
You don't have an imagination.
SPEAKER_02 (11:02):
No, apparently not.
SPEAKER_00 (11:05):
All right, but anyways, I don't know that that
was so common.
SPEAKER_02 (11:08):
Like, I've I've never really thought about it,
but then I read it, and then theperson I was talking to also
doesn't see anything.
SPEAKER_00 (11:14):
I'm gonna add that in my story today.
Do you see things when you closeyour eyes?
Anyways, I do for sure, in caseyou're wondering about my
answers.
SPEAKER_02 (11:21):
Like, not at all.
Like, do I know if you likeclose your eyes?
Like, do I know what an applelooks like?
Like, yes.
Yeah, picture the apple.
SPEAKER_00 (11:28):
I can picture the apple without closing my eyes.
Right now, I'm looking at anapple.
SPEAKER_02 (11:32):
I mean, I know what an apple looks like, like it's
in my brain, but like I do notvisibly see an apple.
SPEAKER_00 (11:38):
Hmm.
Interesting.
SPEAKER_02 (11:39):
Anyways, anyways, this kind of goes into the
creativity of where I'm notdesigning anything.
SPEAKER_00 (11:44):
So I gotta design the shirts.
That's stuff I gotta do.
But some things that I don'thave to do, count the orders,
count the shirts that we need toorder, count the prints that we
need to order, organize allthese things so they don't make
mistakes.
Trust me, you don't want medoing that.
Well, really, you guys don'tknow this, but I have made
plenty of mistakes, costinghundreds of dollars over the
years for sure.
Um, and now Liz just does it andit's usually right.
(12:05):
Um, it's like much moreorganized than I could ever
dream.
Um, because usually when I orderthe shirts and prints, uh, if
you don't know, we make our ownshirts.
So we order the shirts and weorder the prints, then I put
them together.
Um but when I order it, I gothrough everything one at a
time.
It takes me forever.
(12:26):
Liz has like a nice littlesystem that seems to work well.
And the crazy thing is she coulddo it in like a quarter of the
time.
That's the real thing.
It's already done.
Is that I've learned, I know.
Uh uh, I've learned that certainthings I can do, or certain
yeah, certain things I can do.
It literally takes Liz like afraction of the time to do it.
And I'm like, okay.
(12:47):
So like if there's stuff likethat, like as I find more of
these things, then she doesthem.
So example for the apparel, thatusually does take me, it takes
me a good amount of time beforebecause I gotta design the
designs, which that I don'treally I don't really count that
because I kind of am doing that,and then I just decide, okay,
it's time for an apparel drop.
So like when I start, when Idecide, okay, it's time for
(13:08):
apparel drop, I gotta makemock-ups, um, like do the color
like matching thing, make allthe Instagram things, load it on
the website.
Each individual thing's in eachindividual thing's gotta have a
price, color, size, etc.
I do all that work, um, whichLiz could probably do that work.
I just haven't taught her thatyet.
But anyways, so I do like loadall that in.
(13:30):
Um, and it takes me a goodamount of time, start to finish
between designing and all thatstuff.
Uh, but then afterwards, uh, Lizkind of just handles the orders,
and then when they come in forproduction, then I have her and
uh my awesome studio manager uhTanner, he helps out uh with
like cutting and preparingbasically the prints so that way
when it comes game time, just tolike make the shirts, I can just
(13:53):
like go in the zone and justmake the shirts.
SPEAKER_02 (13:55):
So, fun fact, I actually started out making the
shirts when we first got this.
SPEAKER_00 (13:59):
This was our idea is that Liz was gonna do this.
SPEAKER_02 (14:02):
Yeah, because I'm like, it can't be that hard.
All you have to do is put theprint on a shirt and then press
it on there.
And then so I made I would saythe first like batch or two of
shirts, and it was pretty good.
SPEAKER_00 (14:18):
And then did you yes, is it the next design?
SPEAKER_02 (14:22):
It was uh the uh it was a 4th of July design that
was like a flag, but it was adiagonal-shaped flag.
Yeah, yeah, I remember I stillhave this shirt and it said like
I don't know, something on it.
SPEAKER_00 (14:39):
Freaking forever.
SPEAKER_02 (14:40):
Yeah, and it was a flag, but it was not, it was the
rectangle, but like angled andit had to be angled at a certain
way, or else it was wrong.
I messed up three shirts in arow trying to print them, and
that was with measuring, thatwas with like trying to be
perfect, and I messed up threeshirts in a row, and then I've
(15:02):
not made another shirt since.
Yep, and that's the story of whyI don't make shirts.
SPEAKER_00 (15:08):
So, um, but again, kind of like talking about what
I said earlier, we've just uhwe're we're learning over time
like certain things that I gottado and then other things that I
don't need to do that Liz cando.
Um, and that is kind of how wefigure that stuff out.
Like sometimes Liz will dosomething and it's like nope, or
sometimes I'll be doingsomething, and then I like give
it to Liz and I'm like, oh mygosh.
(15:30):
Like uh I can't remember.
I had her do something the otherday that definitely would have
taken me oh no, I can'tremember.
It was some sort of typing thingor something, and she just like
cranked it out in like fiveseconds.
I'm like, okay.
Like literally would have takenme like hours.
SPEAKER_02 (15:45):
So yeah, so it was literally just labeling the
pictures of the Canva slides,just labeling them, and I did it
in like two minutes orsomething, if that, and you were
like, You're done already?
SPEAKER_00 (15:57):
Yeah, for the apparel.
Yes, yeah, yeah, yeah.
Whoa, yeah.
So this is very good.
She also knows how to type.
I do not.
Uh I think they teach you thatin college, but I did not get
that course.
So um, I don't know how to type.
SPEAKER_02 (16:12):
I think I took a typing class in like third
grade.
SPEAKER_00 (16:16):
I must have missed that grade too.
SPEAKER_02 (16:18):
I don't know.
SPEAKER_00 (16:19):
Uh anyway, so yeah, so that's what the apparel.
Um oh yeah, what I was alsogonna say briefly was uh train
heroic kind of the same way uhwhen we switched over our
coaching platforms, especiallythis time.
Liz handled a lot of the behindthe scenes to make sure that was
smooth for the clients and forus.
Um I kind of figured out what weneeded, why we needed it, and
(16:42):
then uh Liz made it happen.
SPEAKER_02 (16:46):
Made it happen.
SPEAKER_00 (16:47):
Um, so that's another example of that.
And then here comes the big onepower lifting meets.
Now we've touched on this alittle bit over the years, but I
don't think you guys understandhow much work goes into prepping
for these meets so that it cango nice and smooth on the big
meets.
SPEAKER_02 (17:05):
I mean, all of them take time.
Yeah, yeah.
But like a smaller.
SPEAKER_00 (17:08):
We'll say multi-member five plus people
that were coaching at the sametime.
Yes.
Type situation.
SPEAKER_02 (17:13):
Because like we're doing we talked about this
briefly at the end of the lastone, but over the next like
eight weeks, I think we havelike six or seven meets that
we're coaching at, whether inperson or virtually, we have
people competing at them.
Most of them have just like oneor two people.
Um so like they're pretty short,sweet, to the point.
(17:35):
Like, those are just kind ofwhat we do.
The big ones, yeah.
Like 15 to 20 people,multi-member ones.
I mean, really 10 to 20 peoplesometimes depending on if one of
us is competing or not, alsochanges things.
SPEAKER_00 (17:52):
Yeah, whatever.
The multi-member, like when oncewe get in like five plus, ten
plus, uh, this is when thissystem really comes into play.
And we kind of just developedthis by doing, so that's another
thing.
Like, especially if you own yourown business, a lot of people be
planning a lot.
Uh, I'd encourage you to startdoing, and then you can refine,
refine, refine.
Um, you know, if you startmaking a sword and you just
(18:13):
start hammering some steel, it'sgonna start looking like a sword
at some point, and then you canlike get the tip sharper and
sharper and sharper, and thenall of a sudden you have an
amazing looking sword.
But uh, if you don't starthammering away at the iron, fun
fact talking about it is notgonna make the sword.
So sometimes you just gottastart, and that's what we did
with this.
Uh, we just I don't know, oneone meet we just had like a ton
(18:36):
of people signed up.
I think it was when we werecompeting at um, and then I
think that was the one werealized we're like, oh, we need
like a system.
Uh, and said system was born.
So basically, this is how itworks.
It takes the best of itbasically utilizes both of our
strengths.
Um so Liz is being organization,uh, typing slash data entry
(18:59):
slash being able to do planninglike rapidly.
Like I can plan, but it justtakes me a long time.
So basically Liz is really goodat planning.
SPEAKER_02 (19:06):
These are all the skills of why I was a good
teacher, also.
SPEAKER_00 (19:10):
It's part of it.
So you dirt did learn all thisin college.
SPEAKER_02 (19:13):
That's where it comes from.
SPEAKER_00 (19:14):
You hear me say dirt instead of did?
SPEAKER_02 (19:17):
Dirt.
SPEAKER_00 (19:17):
Oh man.
Um, so anyway, so see, I knew Iknew it.
Liz Liz learned this in themaster's degree.
Um, but anyways, yeah, so that'sher strength.
My strength is like game daydecisions, uh, watching people
actually compete, and I canactually kind of really like
tell like where they're at uh onthat day.
Um obviously I watch them train,whether it's online or in
(19:40):
person.
Um, but yeah, I I enjoy that andkind of getting people hyped up
on actual meat day, and I ampretty, pretty good at getting
squeezing the most out ofeverybody on meat day uh to get
them as close to their PR ortotal, uh whatever they're
looking to do or win aspossible.
Uh so combined, this is the thisis the best part.
(20:04):
Without Liz, I would be probablypretty lost after probably like
five people, I'd say.
I think I could probably, Imean, I could figure out
anything, but like it would notbe a smooth experience.
We'll put it that way, for forone party.
I don't know if that party wouldbe me or the athletes, probably
myself, uh, because I'll doanything to make sure the
(20:24):
athletes are good.
But like after five people, if Iwas doing this without Liz's
system, it would be bad, verybad.
SPEAKER_02 (20:31):
We've got a nice Google Sheet written out, we've
got a nice plan, we've gotplanned attempts.
Um, if the plan doesn't go sogreat, we have second plans.
Yeah, we've got all the things.
We got all the things, it'susually put in order because
now, which is nice, most meetshave like their flights out
early, or at least like the daybefore.
(20:51):
Yeah, and I will go in and likeput people in order of their
actual flights.
I'll break it apart by flights,even better, put them in order
of how they're gonna be liftingin their flight.
We'll try and make it as smoothand seamless as seamless as
possible.
SPEAKER_00 (21:07):
Yeah, so so yeah, so combined efforts really make
meat day go super smooth.
Um, and that is just what hasworked for us.
So, usually, like I said, Lizkind of does a lot of the
planning, the numbers.
I mean, we do the numberstogether, but like she she does
all of it.
Like I just talk and then itjust appears for me on game day,
magic, and then I'm good to go.
(21:28):
Um, and then I use it, I thinkeven we use the sheets
differently.
I just kind of need it.
Uh, I like to actually study it,it's kind of weird, but uh, I
like to study it kind of likethe night or the couple days
before, so that I kind of knowwhere everyone's at and what
what the goals are.
Um, because during the actualevent, I like to really focus on
the athletes, so I like to havethat information like already in
(21:48):
my mind, or like a quick glance.
I don't like having to like lookat it too much.
Um, but it is nice to have itthere.
That's the thing, is that I saythis, but like it's like without
it, it would be very bad becausethere's sometimes when I'm like,
oh, wait, was this person or Imixed people up or whatever?
So I got that sheet to keep meon track.
Um, and really that is how wework, and that's how we're able
(22:10):
to um you know handle so manypeople in one day at Meets
successfully.
SPEAKER_02 (22:18):
Yeah.
SPEAKER_00 (22:19):
And we've been doing that for a long time at this
point.
SPEAKER_02 (22:21):
Yeah, and it's pretty cool because people get
two coaches instead of one.
SPEAKER_00 (22:25):
Yeah.
Um crazy.
And I just think it's coolbecause it's just something that
we do together, and we both havethat's something that we are
both uh learning and growing aswe continue to grow just as like
individuals and as a couple andas business owners.
It's like we both have likethings that we're really good at
and things we're maybe like notso good at.
But then we both offer like meand Liz both have the drive or
(22:49):
whatever you want to call it,like capability to do anything.
Like we can both of us can doanything.
It's just certain things Liz cando with like a blink of the eye,
and then certain things I can domaybe like two blinks of an eye,
but I can do pretty quick too.
So like that's been the key aswe've developed and grown, and
as we continue to grow as abusiness, is uh trying to find
(23:13):
those things and place eachother in uh spots to succeed
rather than like forcing it.
Yeah, yeah.
So that's that that's a littlebehind the scenes for you.
SPEAKER_02 (23:24):
Um which also ties into this question that you put
in your story today about thedishwasher.
SPEAKER_00 (23:30):
Oh my gosh, you're gonna bring that up.
Yes, okay.
SPEAKER_02 (23:33):
There's this reel that it says in every marriage,
there's two people, and oneperson loads the dishwasher like
nice and organized and neat andin like a a plan, and the other
person just throws shit inthere.
And he put a poll up that askedwho uh who thought who was wait,
(23:58):
I can't even say word thatcorrectly.
Like which one of us was whichpart in our relationship as far
as loving the dishwasher.
Like who's the organized neatone and who's the crazy one?
Crazy one.
And I'm gonna guess afterlistening to this podcast, you
will all know this.
But earlier it was 60% votedthat he was the organized one,
(24:21):
and currently it is 50-50.
I am just shocked by thisbecause it's blown away.
Because if you know me, likeit's gonna be perfect.
Like, there's certain space foreverything in that dishwasher
that goes in the exact same wayevery time.
Like, even they all face thesame direction.
(24:42):
All the lids for our meal prepgo in the same spot in a nice
little bit.
SPEAKER_00 (24:45):
It does look beautiful.
Like when Liz It's like perfect.
When Liz uh loads a dishwasher,like when I open it, I'm like,
damn.
Like it looks like it looks likea picture from like a catalog,
like a dishwasher catalog.
SPEAKER_02 (24:56):
Yeah, it's what it should look like.
SPEAKER_00 (24:58):
Yeah, not when I load it.
Anyways.
Oh no.
So but just so you know,actually, no, I'm glad you
brought this up because like Lizsaid, it's kind of like an
illustration of what I was justsaying.
Like uh shocked, it's stilldone.
I got it done.
Uh I don't know if it's crazy,yeah, exactly in the right spot,
but it they're clean.
The dishes are clean.
(25:18):
But yeah, I just kind of putthem wherever.
As long as they get clean, Idon't really care.
SPEAKER_02 (25:22):
Anyways, I just thought that was funny,
especially based on what we'retalking about right now.
SPEAKER_00 (25:25):
It is pretty funny.
So, anyways, yeah, so that'skind of what we're doing now,
and we're just trying to do thateven better um and more and more
as we go, and just making surethat we are finding those things
that we really excel at anddoing that and not focusing on
the things that we don'tnecessarily excel at.
(25:46):
Because turns out if you findstuff that you really like to
do, uh, you're gonna do a lotbetter at it, anyways.
So thanks.
Um, all right, so we got aquestion.
SPEAKER_02 (25:55):
Oh, yeah.
It was a nutrition question.
SPEAKER_00 (25:59):
Nutrition question.
SPEAKER_02 (26:02):
It says clean foods versus flexible foods.
What is better for progress andoverall muscle growth?
SPEAKER_00 (26:12):
Well, obviously, maybe not obviously, but uh I
would say the cleaner the food,the better in general.
SPEAKER_02 (26:21):
Um for anything, you're just gonna like feel
better too.
SPEAKER_00 (26:24):
Yeah, like that's what I was gonna say next.
Yeah, like you're just gonnafeel better.
Um, that's actually something Inoticed for a long time.
I would eat the proper macros,but like not as clean.
And now me and Lizzie for sure,like since we've been together,
like uh the cleanest, I wouldsay.
And I just definitely like Lisa,I just feel better.
SPEAKER_02 (26:46):
Um Yeah, and that's not to be said, like you can't
make progress eating moreflexible foods.
Yes, absolutely you can,especially if you are having
that, like if it's pretty dialedin to your macros, to you know,
your meal timing, you know,you're still drinking water,
you're hydrating, you'resleeping, you're doing all the
things.
Like, you're definitely stillgoing to make progress.
(27:06):
But really, either way.
SPEAKER_00 (27:08):
But you know what?
I gotta I got a great answer forthis question.
SPEAKER_02 (27:12):
Okay.
SPEAKER_00 (27:13):
Here's the thing a lot of people when they're
saying, like, I'm not I'm notsure this person, uh, but when
they're saying like eating theirthe flexible foods, uh, they're
thinking, like, yeah, you know,like I'm eating peanut butter,
it's got protein in it, um, orthings like this, and you're not
really like maybe tracking.
So this is something, this isn'treally the question, but this is
(27:35):
just a comment that maybe willhelp some people that are
wondering about this question.
If you are not tracking yourfood and you're eating flexible
foods, as this person said, orkind of like I'm not gonna say
dirty, but like not maybe wholefoods, okay?
And then if you are also nottracking your food and you're
eating whole foods, the personthat is eating whole foods will
(27:57):
every time, every time, have abetter outcome.
And the reason is it is a lotharder to overeat like whole
foods.
So it's super easy to smoke anentire bag of Doritos, okay?
Or whatever, insert favoritechip crunch snack.
Um, it's no problem.
Light work.
(28:18):
It is much harder to eat, Idon't know, a 20-ounce steak,
16-ounce steak.
Exactly.
Um, now I'm not saying that, ohokay, I'm gonna go out and eat
this steak.
I'm not talking about what I'msaying, but my point is when you
are choosing the flexible sideof things, you have to be even
more dialed with your trackingthan someone that is just eating
(28:39):
like clean whole foods.
SPEAKER_02 (28:41):
But I will say, so yes, like if you're not tracking
either way, eating clean, you'rejust is healthier, better,
whatever.
That's kind of but there arepeople, and I will argue this if
you are tracking your foods buteating more flexible foods,
whatever, versus not tracking atall and eating clean, but you
(29:07):
have no idea what or how muchyou're eating, there is a chance
that you will not make as muchprogress if you don't know how
much you're eating.
If you are dialed in with yourflexible food on hitting your
macro targets every single day,yeah, because chances are if you
don't track, never trackedbefore, you're just like, oh,
(29:28):
I'm just I'm just eating clean.
You're gonna have like a saladfor lunch because that's clean.
Yeah, and maybe a chickenbreast, a small chicken breast
with some potatoes or you know,rice or something for dinner,
yeah, and then maybe a cup ofcoffee and an apple for
breakfast, or you know, likelittle things there that are
(29:48):
like clean, like all of that'slike good whole food.
There's nothing wrong with anyof that, but chances are of you
eating like enough protein, forexample, to To make progress or
see the progress that you'rewanting or to build muscle and
continue to build strength.
I think that is a mistake thatpeople make.
(30:09):
Or on the other end, they'reeating clean foods, but they're
eating like crazy portions ofthem.
Yeah.
Like a cup, two cups of ricewith every meal.
Like, it is vi it is easy toovereat clean foods, also.
Like you can.
(30:29):
I mean, if you're not trackingeither way, you're going to
obviously Yeah, I think so.
SPEAKER_00 (30:34):
I mean, I think it's harder to eat overeat clean
foods.
But also what you just definedand what I was talking about is
like two totally differentthings.
SPEAKER_02 (30:42):
No, I know.
That's what I was saying.
SPEAKER_00 (30:43):
So like like what Liz is saying, I have 100%
agree.
Like, so number one, she'ssaying, like, someone that was
tracking.
SPEAKER_02 (30:49):
I just said if no one tracked anything, no, I
would say it was two differentexamples, like two different
types of like thinking.
I just have worked with a lot ofpeople nutrition-wise that tell
me, oh, I'm eating clean and Ican't lose weight.
SPEAKER_00 (31:01):
That's what I was gonna say.
SPEAKER_02 (31:02):
Or I'm eating clean and I can't make progress, but
then we like put them on somemacros.
Yeah, they don't even changetheir foods, like they keep
eating the foods that they'reeating, but we get put on some
actual macros, and then theyobviously change the portion
sizes and maybe add in somethinghere or there, take out
something here or there, andthen all of a sudden they start
(31:24):
seeing progress.
So it's not necessarily like itcan be the foods you're eating,
but it can also be the amount offoods that you're eating.
SPEAKER_00 (31:32):
And and just like the classification, and like
actually, I'm glad you saidthat, like, because I was just
thinking it made me think moreabout it.
So, like, like Liz said, I feellike a lot of people they'll
say, like, I'm eating clean, andlike what I was talking about
earlier was not eating clean.
I'm talking about eating onlywhole foods.
So, like, it comes from theground or like an animal.
(31:52):
That's it.
Um, no salad dressings, I don'tknow, maybe like a vinaigrette
or something.
SPEAKER_01 (31:58):
I don't know.
SPEAKER_00 (31:59):
I don't know, but no, like I'm talking about just
like literally like vegetables,meat, rice.
SPEAKER_02 (32:04):
Yeah, but most people don't eat like that.
SPEAKER_00 (32:05):
I know.
But that's why I was clarifyingthat, just so because I'm like,
well, this is a different thing.
Um, but uh to go back to thequestion, because I think the
question was like which onewould you see better results?
SPEAKER_02 (32:17):
Yeah, better progress.
SPEAKER_00 (32:18):
So the better progress, the quickest progress
is going to be as clean or wholefood centered as possible, in my
opinion.
Um, unless your goal is to gainweight, you might find that you
have to add in some likeprocessed foods here and there
to hit that weight gain goal.
But more than likely, you'regonna want to go the clean whole
food route.
SPEAKER_02 (32:39):
I'm gonna throw a little curveball because I don't
necessarily disagree with you atall, actually.
But a little curveball.
Whichever one you can actuallystick to and consistently do
every day.
I don't know, I was talking toStan Everding for weeks and
weeks and weeks and months andmonths and months.
Yes, whichever one you canactually stick to and adhere to
(33:01):
and do what needs to be done,then that is the one that you're
going to see more progress with.
Because I am not necessarily theperson that can eat all clean
foods.
Like we eat relatively healthy,but I know that if I was like,
I'm only eating like whole cleanfoods, like I would not survive.
SPEAKER_00 (33:24):
Let's do that for like a week.
SPEAKER_02 (33:26):
Yeah, I like literally wouldn't.
And then my progress would nothappen.
SPEAKER_00 (33:30):
I'm glad you brought that up.
SPEAKER_02 (33:31):
So like I ha I am the person that like could I
potentially see more progress ifI didn't have my sweet treats
that I ate all the time and Ididn't have a protein bar
instead of eating more chicken.
Like, sure, I probably couldmaybe see like a little more
progress.
But also, one, I want to enjoythings that I eat, and to me,
(33:52):
adding in some like flexible, ifyou want to, whatever flexible
foods in there that still fit mymacros allows me to continue
doing this for months and yearsat a time.
Like that, so that's just that'sjust I guess what I'm gonna do.
SPEAKER_00 (34:08):
Yeah, no, that's that's that's a really good
point.
Um, and uh the adherence is theword there's uh dude that invite
or invented, I said invited,invented the uh vertical diet,
stand efforting.
He's also a super strongpowerlifter and bodybuilder.
Um he used to talk aboutspecifically that word.
(34:29):
Like I I think I used to likelisten to podcasts with him,
he'd just be like, adherence,adherence, adherence.
And like it's actually a reallygood word for uh diet nutrition
and for working out.
Like, honestly, whatever youenjoy and what you find like
enjoyment in, that's probablygonna be what you're gonna be
able to adhere to the longest,which is going to produce the
best results.
So, like Liz said, if you need alittle bit more flexible
(34:50):
dieting, uh, so that way you canadhere to it and that's gonna
help you stick to your goals forsix months instead of six days,
then I agree 100%.
Um, you got to figure that out.
But that being said, it stillneeds to be some sort of
structure, especially if you'relooking to increase performance
or results like uh this personis looking to do.
SPEAKER_01 (35:08):
Yeah.
SPEAKER_00 (35:09):
So good one.
SPEAKER_01 (35:10):
Yeah.
SPEAKER_00 (35:11):
All right.
Well, I think that wraps it upfor this week's episode of the
podcast.
SPEAKER_02 (35:16):
Time for bed.
SPEAKER_00 (35:17):
Yep, time for bed.
Hopefully you guys enjoyed it.
Um, if you did, please rememberto subscribe to the podcast,
leave a like, comment, uh, sharewith your friends.
We really appreciate your guys'support, especially over the
past uh month or so.
We've really seen an uptick inlistens and subscribers.
So we really appreciate that.
And we will uh continue to bepumping out awesome episodes for
(35:39):
you guys week after week, exceptfor in the coming weeks, it's
gonna be a little bit uh spottyspotty because we have a lot of
things coming up.
Uh, but we probably will seemany of you in real life.
Um, because we'll be travelingall over.
Uh, we got a bunch of meetscoming up.
(35:59):
I'm competing in a few weeks.
Uh, we got friends giving andmany more events coming down the
pipeline.
So, uh, but we will podcast whenwe have time to do so.
Uh, if not, like I said, I saidthis last week.
Make sure you guys are followingus on Instagram.
We're very active on there everyday, posting good stuff.
Um, on, I don't even know,seven, eight weeks.
(36:21):
I think it's time for Liz to bein another video probably this
week, um, on some more likeeducational content.
So I'm posting that.
I'm slowly posting it toYouTube, but turns out um that
takes a minute because I am noton that as much.
So I'm working on that.
But uh yeah, follow us onInstagram, reach out to us on
there, and we'll see you guys inthe next episode.
(36:43):
Peace.
SPEAKER_02 (36:44):
Bye.
Welcome to another episode of the Fortis After
Hours podcast.
I'm your co-host, Nate, joinedby my wife Liz.
Hey.
And today we are recording atrue after hours podcast.
SPEAKER_02 (00:10):
It is after hours.
SPEAKER_00 (00:11):
Yes, it is after hours.
But we are here.
SPEAKER_02 (00:13):
I got my sleepy time tea, guys.
SPEAKER_00 (00:15):
Yep.
Liz has got the tea.
Um, well, we both have the tea.
Uh if you haven't tried sleepytime tea yet, give it a world.
SPEAKER_02 (00:23):
I got it.
Save your life.
My mom was sick and I got hersome tea.
SPEAKER_00 (00:26):
Yeah.
SPEAKER_02 (00:27):
And it was sleepy time tea with sinus relief.
SPEAKER_00 (00:30):
Did it work?
SPEAKER_02 (00:31):
She said it's really good.
Yeah.
Like helpful.
SPEAKER_00 (00:33):
I think this brand makes some good quality tea.
Celestial seasonings.
Uh, we're not sponsored by themyet, but if you guys know
anyone, uh, let them know thatwe love their products and we
would promote them if theysponsored us.
We'll promote them if they don'tsponsor us.
Anyways, um, so yeah, check outSleepy Time Tea if you are
looking for even just kind oflike a good like bedtime ritual.
(00:54):
That's why I enjoy it.
I don't really need helpsleeping, trust me.
I sleep like a rock.
Uh, but I do enjoy just kind ofhaving some nice warm tea before
bed.
Kind of just like, you know,chills you out.
SPEAKER_01 (01:06):
I need it.
SPEAKER_00 (01:07):
Liz needs it.
Um, anyways, we have anotherawesome episode planned for you
guys today.
Today's episode, we're gonnakind of dive in behind the
scenes, which we haven't reallydone before ever.
And we've recorded 200 somethingepisodes.
I don't think we've ever donethis.
Um, and part of that is becauseoh, we're diving behind the
scenes of how we accomplishbasically tasks or projects at
(01:30):
Fortis is uh one might call it.
Also, coaching, specificallylike when we're coaching meets,
uh, because we've developedquite the system and we work as
a team, and there's absolutelyzero way that what we're doing
these days at Fortis would bepossible with just one of us.
Um, we work well as a teamtogether, and we're gonna kind
of break that down.
(01:50):
Um, and like I said, the reasonpart of the reason why we
probably haven't done one ofthese before is because for a
while Liz was still teachingfull time, so she's working 12
hours uh between driving andyeah, it was like 12 hours being
there, and then after school.
In the beginning, it was just uha lot of the driving force was
just myself, and I was kind ofrunning around with uh nothing
(02:12):
but passion for helping peopleand high energy and caffeine,
basically.
SPEAKER_01 (02:18):
I was teaching a lot of teaching.
SPEAKER_00 (02:20):
Um, and we've been fortunate to have uh the help of
some amazing employees along theway, and our good friend Joel,
uh, who also owns a gym with us.
Um, but as far as running thegym, that is kind of up to us,
and specifically with coaching,um, these bigger events, hosting
meets, um podcasting, apparel,all these things that we do, uh,
(02:43):
we've kind of developed somepretty cool systems.
So I figured we would kind oftake you guys behind the scenes,
talk about that a little bit,uh, because this week we started
our most recent project.
Redoing the wall, finally.
SPEAKER_01 (02:56):
Well, we kind of started that last week.
Was it last week?
Yeah, when I took down thesticker.
SPEAKER_00 (03:02):
Was that last week or was it this week?
Well, I mean, like Oh, yeah, bythe time they hear this.
Yeah.
Yeah, yeah.
I was thinking that it hadalready been Oslo.
SPEAKER_02 (03:12):
I think it was like two weeks ago.
SPEAKER_00 (03:14):
Yeah.
That was like Tuesday of likelike four days ago, right?
SPEAKER_02 (03:17):
Yeah.
SPEAKER_00 (03:17):
Okay, five days ago.
All right, cool.
Just making sure.
Anyways, um, so yeah, so withthat uh in mind, we're gonna
talk about that um and then justkind of talk a little bit about
how we do things at Fortis andhow we get things done, and what
we hope to do to continue togrow our gym and our online
community in the future.
Because turns out you can onlyrun a passion project and on
(03:41):
caffeine and craziness for solong.
Uh, then you have to havesystems in place to grow.
So, anyways, um, and then we'realso gonna answer a question, I
think, that we got.
SPEAKER_02 (03:54):
Yes, I posted my story like randomly one day, but
it was with a thing of Toby, soI think people maybe just looked
at Toby.
SPEAKER_00 (04:02):
Yeah.
SPEAKER_02 (04:03):
Per the usual.
It's okay.
But, anyways, I did get onequestion, a nutrition.
SPEAKER_00 (04:07):
I wonder, I just did my like Sunday thingy, my
question thing.
I wonder if I get morequestions.
Like, it was kind of like aboring picture.
I wonder if I get moreinteraction today.
That's a good I don't know.
I wonder.
I just do like a blank thing.
Anyway, so we're gonna answerthat question.
Uh, and that's gonna bebasically it.
SPEAKER_02 (04:25):
So it's gonna be a short one tonight.
SPEAKER_00 (04:27):
Yeah.
Gonna be a short one, uh, butsome insightful information that
maybe you've been wondering.
Maybe not.
But if you haven't beenwondering about it, too bad.
You get to hear about it, andmaybe you'll be interested by
the end.
Uh, so yeah, so we're gonna talkabout the first thing we're
talking about, is just the wallsince we're doing that.
Uh, so we rebranded, we have ournew logo that we unveiled a
(04:48):
couple months ago, I think.
Um, and I did a pretty good jobat like plastering it everywhere
on the internet.
Uh, but the real life wall andthen the outside sign uh is
gonna take me a little bitlonger, as I knew it was going
to.
Well, really, Liz knew it wasgoing to.
Yes.
And she was right, and this is agreat example of our partnership
(05:09):
because I for sure would havedone it uh that day or that
weekend.
And I don't think that probablyended up uh would have ended up
being good.
Because I think I was in themiddle of what are we doing?
A meat?
Your meat?
SPEAKER_02 (05:25):
I feel like we've been doing a lot of things for a
long time.
SPEAKER_00 (05:28):
Anyways, Liz was right and uh had me kind of hold
off on that, but now is thetime, finally.
Yes, uh so, anyways, um how dowe get this done?
Step one, uh, I'm the only onethat is gonna be wanting to
paint on the wall the logo.
SPEAKER_02 (05:44):
The actual logo?
Oh, yeah, absolutely not.
SPEAKER_00 (05:46):
So I have to do that.
SPEAKER_02 (05:47):
Absolutely not.
SPEAKER_00 (05:47):
Um, but what I don't have to do is take the sticker,
which the logo is a sticker, incase you didn't know that, um,
off the wall.
So Liz did that the other day.
It was perfect, um, with thehelp of Joel and so our members.
So she did that, and then I'mgonna start painting, or she
might paint like the wall,repaint it blue, basically.
(06:09):
Um, so again, that's something Idon't need to do.
So maybe Liz will help, maybenot.
We'll see.
And then I gotta paint theactual logo, which I'll be
doing.
Yeah, which I'm gonna attempt tostart next weekend.
SPEAKER_02 (06:21):
Okay, basically, I'm not creative in case anyone had
any doubts about that.
SPEAKER_00 (06:26):
Yeah, that was gonna be my next thing.
So, like basically it's not me.
Yeah, like with this project asjust kind of like the
illustration, but this is reallyjust how we do things.
Uh, Liz is good with like theplanning of things, um, and I'm
good with the execution ofthings, and I'm also good if
something just needs to happen,I can just get it done.
(06:47):
Uh, so it just kind of depends,but we do kind of split up
things like that where if it'snot really like a creative
thing, but it just needs to likeget done.
If Liz is free, she can help outwith that.
If it's a creative thing, Igotta do it.
So I gotta make sure I have timein my schedule for that.
Um, and this is something that'staking me forever, and I still
haven't fully gotten uh to learnbecause for the longest time I'm
(07:10):
just like, well, I can do it, soI'll do it.
Uh the problem with that is youwill run out of time at some
point, um and things will notget done.
So I have grown and growingdefinitely currently.
SPEAKER_02 (07:22):
I think that's something that like other people
could also probably like learnor work on if they don't have
this like way of thinking inlife.
SPEAKER_00 (07:32):
Yeah.
Like splitting things up orbeing creative.
SPEAKER_02 (07:36):
No, yeah, like coming up with like not
overwhelming yourself with time,so then finding people to help
you or like asking for help orwhatever.
Not I don't want to say likerelying on other people, but
like kind of relying on otherpeople to help you, whether it's
like your significant other,someone else at work, a friend,
someone else in your family,whatever, like you were just
(07:58):
saying, like you're gonna do itall and then you're gonna run
out of time.
I think there's probably a lotof people that feel like that
with a lot of things, but theydon't want to give up control.
Yeah, they don't want to ask forhelp because that can be
whatever a sign of weakness, orthey don't want to, like you
said, give up control becausethey don't think anyone else can
do it.
SPEAKER_00 (08:18):
Um or if you're like me, it's not really about uh
anyone else, it's just about me.
So I just think that I have acertain way of doing it and I
want to get it done that way.
Uh but turns out, like I said,if you if you can, and this is
what I've I learned, if you canjust like delegate the things
that you can delegate, uh solike certain things like
creative things, like I want Ihave to create it because like
(08:41):
I'm the creative person.
I'm gonna create it.
SPEAKER_02 (08:43):
It's not me.
SPEAKER_00 (08:44):
Um so that's gonna happen.
But I am learning, and this isan example, that's why I want to
start with the wall thing.
Um learning that there's certainthings I don't need to be doing,
like for instance, peeling asticker off a wall.
I don't need to be doing that.
Um I could do that, and I'dprobably like it.
I don't know, but like I didn'tit's kind of satisfying.
Yeah, it was I peeled a coupleof them, I was like, nice.
(09:05):
Um, but it was a perfect job forLiz, and then that expedites the
time uh for me because insteadof me having to peel it, paint
it, paint it again, paint the F,like that already takes one
thing already done.
Um so yeah, so a simple projectthat we're in the middle of
right now, but that's kind ofhow we break that down.
Uh now the next thing that Iwanted to touch on, I was gonna
(09:30):
touch on three main things.
That, just because we're doingit right now, um, and then
apparel slash when we switch totrain heroic, and then
powerlifting.
So up next is apparel, becausewe're also doing it right now.
So I like to design the stuff.
Um well, let me rephrase that.
I don't know.
I mean, Liz maybe could with thehelp of AI.
SPEAKER_02 (09:52):
I don't think I could.
So I was talking to someone ifyou or like I saw this.
SPEAKER_00 (09:56):
If you use Chat GPT, you probably could.
SPEAKER_02 (09:59):
Maybe, but that's different than just like
creating it yourself.
SPEAKER_00 (10:02):
This is true.
SPEAKER_02 (10:02):
Like, I don't know.
I see some weird designs that AIis making now on clothing
things, but anyways.
Um I was talking to someone andhow they said, like, I saw this
post and I was talking tosomeone about it because they
brought it up too, that like ifyou close your eyes, like do you
see things or do you just seeblack?
(10:24):
And apparently, like, there'slike two different things for
people.
Like, some people can like see,like actually see things, and
then some people can like onlysee nothing when you close your
eyes.
SPEAKER_00 (10:40):
Anyways, do you see nothing?
SPEAKER_02 (10:42):
Yes, so I think that's a good thing.
SPEAKER_00 (10:43):
That must be so convenient for you.
SPEAKER_02 (10:45):
And why do you have problems going to sleep?
SPEAKER_00 (10:47):
That should be so easy.
SPEAKER_02 (10:48):
Because my brain doesn't stop.
But I think that that hassomething to do with like
creativity, and when like you'realways like, Oh yeah, imagine
this, this, and this.
I literally can't see it.
So, like, I can't imagine it.
I can't see anything.
SPEAKER_00 (11:01):
You don't have an imagination.
SPEAKER_02 (11:02):
No, apparently not.
SPEAKER_00 (11:05):
All right, but anyways, I don't know that that
was so common.
SPEAKER_02 (11:08):
Like, I've I've never really thought about it,
but then I read it, and then theperson I was talking to also
doesn't see anything.
SPEAKER_00 (11:14):
I'm gonna add that in my story today.
Do you see things when you closeyour eyes?
Anyways, I do for sure, in caseyou're wondering about my
answers.
SPEAKER_02 (11:21):
Like, not at all.
Like, do I know if you likeclose your eyes?
Like, do I know what an applelooks like?
Like, yes.
Yeah, picture the apple.
SPEAKER_00 (11:28):
I can picture the apple without closing my eyes.
Right now, I'm looking at anapple.
SPEAKER_02 (11:32):
I mean, I know what an apple looks like, like it's
in my brain, but like I do notvisibly see an apple.
SPEAKER_00 (11:38):
Hmm.
Interesting.
SPEAKER_02 (11:39):
Anyways, anyways, this kind of goes into the
creativity of where I'm notdesigning anything.
SPEAKER_00 (11:44):
So I gotta design the shirts.
That's stuff I gotta do.
But some things that I don'thave to do, count the orders,
count the shirts that we need toorder, count the prints that we
need to order, organize allthese things so they don't make
mistakes.
Trust me, you don't want medoing that.
Well, really, you guys don'tknow this, but I have made
plenty of mistakes, costinghundreds of dollars over the
years for sure.
Um, and now Liz just does it andit's usually right.
(12:05):
Um, it's like much moreorganized than I could ever
dream.
Um, because usually when I orderthe shirts and prints, uh, if
you don't know, we make our ownshirts.
So we order the shirts and weorder the prints, then I put
them together.
Um but when I order it, I gothrough everything one at a
time.
It takes me forever.
(12:26):
Liz has like a nice littlesystem that seems to work well.
And the crazy thing is she coulddo it in like a quarter of the
time.
That's the real thing.
It's already done.
Is that I've learned, I know.
Uh uh, I've learned that certainthings I can do, or certain
yeah, certain things I can do.
It literally takes Liz like afraction of the time to do it.
And I'm like, okay.
(12:47):
So like if there's stuff likethat, like as I find more of
these things, then she doesthem.
So example for the apparel, thatusually does take me, it takes
me a good amount of time beforebecause I gotta design the
designs, which that I don'treally I don't really count that
because I kind of am doing that,and then I just decide, okay,
it's time for an apparel drop.
So like when I start, when Idecide, okay, it's time for
(13:08):
apparel drop, I gotta makemock-ups, um, like do the color
like matching thing, make allthe Instagram things, load it on
the website.
Each individual thing's in eachindividual thing's gotta have a
price, color, size, etc.
I do all that work, um, whichLiz could probably do that work.
I just haven't taught her thatyet.
But anyways, so I do like loadall that in.
(13:30):
Um, and it takes me a goodamount of time, start to finish
between designing and all thatstuff.
Uh, but then afterwards, uh, Lizkind of just handles the orders,
and then when they come in forproduction, then I have her and
uh my awesome studio manager uhTanner, he helps out uh with
like cutting and preparingbasically the prints so that way
when it comes game time, just tolike make the shirts, I can just
(13:53):
like go in the zone and justmake the shirts.
SPEAKER_02 (13:55):
So, fun fact, I actually started out making the
shirts when we first got this.
SPEAKER_00 (13:59):
This was our idea is that Liz was gonna do this.
SPEAKER_02 (14:02):
Yeah, because I'm like, it can't be that hard.
All you have to do is put theprint on a shirt and then press
it on there.
And then so I made I would saythe first like batch or two of
shirts, and it was pretty good.
SPEAKER_00 (14:18):
And then did you yes, is it the next design?
SPEAKER_02 (14:22):
It was uh the uh it was a 4th of July design that
was like a flag, but it was adiagonal-shaped flag.
Yeah, yeah, I remember I stillhave this shirt and it said like
I don't know, something on it.
SPEAKER_00 (14:39):
Freaking forever.
SPEAKER_02 (14:40):
Yeah, and it was a flag, but it was not, it was the
rectangle, but like angled andit had to be angled at a certain
way, or else it was wrong.
I messed up three shirts in arow trying to print them, and
that was with measuring, thatwas with like trying to be
perfect, and I messed up threeshirts in a row, and then I've
(15:02):
not made another shirt since.
Yep, and that's the story of whyI don't make shirts.
SPEAKER_00 (15:08):
So, um, but again, kind of like talking about what
I said earlier, we've just uhwe're we're learning over time
like certain things that I gottado and then other things that I
don't need to do that Liz cando.
Um, and that is kind of how wefigure that stuff out.
Like sometimes Liz will dosomething and it's like nope, or
sometimes I'll be doingsomething, and then I like give
it to Liz and I'm like, oh mygosh.
(15:30):
Like uh I can't remember.
I had her do something the otherday that definitely would have
taken me oh no, I can'tremember.
It was some sort of typing thingor something, and she just like
cranked it out in like fiveseconds.
I'm like, okay.
Like literally would have takenme like hours.
SPEAKER_02 (15:45):
So yeah, so it was literally just labeling the
pictures of the Canva slides,just labeling them, and I did it
in like two minutes orsomething, if that, and you were
like, You're done already?
SPEAKER_00 (15:57):
Yeah, for the apparel.
Yes, yeah, yeah, yeah.
Whoa, yeah.
So this is very good.
She also knows how to type.
I do not.
Uh I think they teach you thatin college, but I did not get
that course.
So um, I don't know how to type.
SPEAKER_02 (16:12):
I think I took a typing class in like third
grade.
SPEAKER_00 (16:16):
I must have missed that grade too.
SPEAKER_02 (16:18):
I don't know.
SPEAKER_00 (16:19):
Uh anyway, so yeah, so that's what the apparel.
Um oh yeah, what I was alsogonna say briefly was uh train
heroic kind of the same way uhwhen we switched over our
coaching platforms, especiallythis time.
Liz handled a lot of the behindthe scenes to make sure that was
smooth for the clients and forus.
Um I kind of figured out what weneeded, why we needed it, and
(16:42):
then uh Liz made it happen.
SPEAKER_02 (16:46):
Made it happen.
SPEAKER_00 (16:47):
Um, so that's another example of that.
And then here comes the big onepower lifting meets.
Now we've touched on this alittle bit over the years, but I
don't think you guys understandhow much work goes into prepping
for these meets so that it cango nice and smooth on the big
meets.
SPEAKER_02 (17:05):
I mean, all of them take time.
Yeah, yeah.
But like a smaller.
SPEAKER_00 (17:08):
We'll say multi-member five plus people
that were coaching at the sametime.
Yes.
Type situation.
SPEAKER_02 (17:13):
Because like we're doing we talked about this
briefly at the end of the lastone, but over the next like
eight weeks, I think we havelike six or seven meets that
we're coaching at, whether inperson or virtually, we have
people competing at them.
Most of them have just like oneor two people.
Um so like they're pretty short,sweet, to the point.
(17:35):
Like, those are just kind ofwhat we do.
The big ones, yeah.
Like 15 to 20 people,multi-member ones.
I mean, really 10 to 20 peoplesometimes depending on if one of
us is competing or not, alsochanges things.
SPEAKER_00 (17:52):
Yeah, whatever.
The multi-member, like when oncewe get in like five plus, ten
plus, uh, this is when thissystem really comes into play.
And we kind of just developedthis by doing, so that's another
thing.
Like, especially if you own yourown business, a lot of people be
planning a lot.
Uh, I'd encourage you to startdoing, and then you can refine,
refine, refine.
Um, you know, if you startmaking a sword and you just
(18:13):
start hammering some steel, it'sgonna start looking like a sword
at some point, and then you canlike get the tip sharper and
sharper and sharper, and thenall of a sudden you have an
amazing looking sword.
But uh, if you don't starthammering away at the iron, fun
fact talking about it is notgonna make the sword.
So sometimes you just gottastart, and that's what we did
with this.
Uh, we just I don't know, oneone meet we just had like a ton
(18:36):
of people signed up.
I think it was when we werecompeting at um, and then I
think that was the one werealized we're like, oh, we need
like a system.
Uh, and said system was born.
So basically, this is how itworks.
It takes the best of itbasically utilizes both of our
strengths.
Um so Liz is being organization,uh, typing slash data entry
(18:59):
slash being able to do planninglike rapidly.
Like I can plan, but it justtakes me a long time.
So basically Liz is really goodat planning.
SPEAKER_02 (19:06):
These are all the skills of why I was a good
teacher, also.
SPEAKER_00 (19:10):
It's part of it.
So you dirt did learn all thisin college.
SPEAKER_02 (19:13):
That's where it comes from.
SPEAKER_00 (19:14):
You hear me say dirt instead of did?
SPEAKER_02 (19:17):
Dirt.
SPEAKER_00 (19:17):
Oh man.
Um, so anyway, so see, I knew Iknew it.
Liz Liz learned this in themaster's degree.
Um, but anyways, yeah, so that'sher strength.
My strength is like game daydecisions, uh, watching people
actually compete, and I canactually kind of really like
tell like where they're at uh onthat day.
Um obviously I watch them train,whether it's online or in
(19:40):
person.
Um, but yeah, I I enjoy that andkind of getting people hyped up
on actual meat day, and I ampretty, pretty good at getting
squeezing the most out ofeverybody on meat day uh to get
them as close to their PR ortotal, uh whatever they're
looking to do or win aspossible.
Uh so combined, this is the thisis the best part.
(20:04):
Without Liz, I would be probablypretty lost after probably like
five people, I'd say.
I think I could probably, Imean, I could figure out
anything, but like it would notbe a smooth experience.
We'll put it that way, for forone party.
I don't know if that party wouldbe me or the athletes, probably
myself, uh, because I'll doanything to make sure the
(20:24):
athletes are good.
But like after five people, if Iwas doing this without Liz's
system, it would be bad, verybad.
SPEAKER_02 (20:31):
We've got a nice Google Sheet written out, we've
got a nice plan, we've gotplanned attempts.
Um, if the plan doesn't go sogreat, we have second plans.
Yeah, we've got all the things.
We got all the things, it'susually put in order because
now, which is nice, most meetshave like their flights out
early, or at least like the daybefore.
(20:51):
Yeah, and I will go in and likeput people in order of their
actual flights.
I'll break it apart by flights,even better, put them in order
of how they're gonna be liftingin their flight.
We'll try and make it as smoothand seamless as seamless as
possible.
SPEAKER_00 (21:07):
Yeah, so so yeah, so combined efforts really make
meat day go super smooth.
Um, and that is just what hasworked for us.
So, usually, like I said, Lizkind of does a lot of the
planning, the numbers.
I mean, we do the numberstogether, but like she she does
all of it.
Like I just talk and then itjust appears for me on game day,
magic, and then I'm good to go.
(21:28):
Um, and then I use it, I thinkeven we use the sheets
differently.
I just kind of need it.
Uh, I like to actually study it,it's kind of weird, but uh, I
like to study it kind of likethe night or the couple days
before, so that I kind of knowwhere everyone's at and what
what the goals are.
Um, because during the actualevent, I like to really focus on
the athletes, so I like to havethat information like already in
(21:48):
my mind, or like a quick glance.
I don't like having to like lookat it too much.
Um, but it is nice to have itthere.
That's the thing, is that I saythis, but like it's like without
it, it would be very bad becausethere's sometimes when I'm like,
oh, wait, was this person or Imixed people up or whatever?
So I got that sheet to keep meon track.
Um, and really that is how wework, and that's how we're able
(22:10):
to um you know handle so manypeople in one day at Meets
successfully.
SPEAKER_02 (22:18):
Yeah.
SPEAKER_00 (22:19):
And we've been doing that for a long time at this
point.
SPEAKER_02 (22:21):
Yeah, and it's pretty cool because people get
two coaches instead of one.
SPEAKER_00 (22:25):
Yeah.
Um crazy.
And I just think it's coolbecause it's just something that
we do together, and we both havethat's something that we are
both uh learning and growing aswe continue to grow just as like
individuals and as a couple andas business owners.
It's like we both have likethings that we're really good at
and things we're maybe like notso good at.
But then we both offer like meand Liz both have the drive or
(22:49):
whatever you want to call it,like capability to do anything.
Like we can both of us can doanything.
It's just certain things Liz cando with like a blink of the eye,
and then certain things I can domaybe like two blinks of an eye,
but I can do pretty quick too.
So like that's been the key aswe've developed and grown, and
as we continue to grow as abusiness, is uh trying to find
(23:13):
those things and place eachother in uh spots to succeed
rather than like forcing it.
Yeah, yeah.
So that's that that's a littlebehind the scenes for you.
SPEAKER_02 (23:24):
Um which also ties into this question that you put
in your story today about thedishwasher.
SPEAKER_00 (23:30):
Oh my gosh, you're gonna bring that up.
Yes, okay.
SPEAKER_02 (23:33):
There's this reel that it says in every marriage,
there's two people, and oneperson loads the dishwasher like
nice and organized and neat andin like a a plan, and the other
person just throws shit inthere.
And he put a poll up that askedwho uh who thought who was wait,
(23:58):
I can't even say word thatcorrectly.
Like which one of us was whichpart in our relationship as far
as loving the dishwasher.
Like who's the organized neatone and who's the crazy one?
Crazy one.
And I'm gonna guess afterlistening to this podcast, you
will all know this.
But earlier it was 60% votedthat he was the organized one,
(24:21):
and currently it is 50-50.
I am just shocked by thisbecause it's blown away.
Because if you know me, likeit's gonna be perfect.
Like, there's certain space foreverything in that dishwasher
that goes in the exact same wayevery time.
Like, even they all face thesame direction.
(24:42):
All the lids for our meal prepgo in the same spot in a nice
little bit.
SPEAKER_00 (24:45):
It does look beautiful.
Like when Liz It's like perfect.
When Liz uh loads a dishwasher,like when I open it, I'm like,
damn.
Like it looks like it looks likea picture from like a catalog,
like a dishwasher catalog.
SPEAKER_02 (24:56):
Yeah, it's what it should look like.
SPEAKER_00 (24:58):
Yeah, not when I load it.
Anyways.
Oh no.
So but just so you know,actually, no, I'm glad you
brought this up because like Lizsaid, it's kind of like an
illustration of what I was justsaying.
Like uh shocked, it's stilldone.
I got it done.
Uh I don't know if it's crazy,yeah, exactly in the right spot,
but it they're clean.
The dishes are clean.
(25:18):
But yeah, I just kind of putthem wherever.
As long as they get clean, Idon't really care.
SPEAKER_02 (25:22):
Anyways, I just thought that was funny,
especially based on what we'retalking about right now.
SPEAKER_00 (25:25):
It is pretty funny.
So, anyways, yeah, so that'skind of what we're doing now,
and we're just trying to do thateven better um and more and more
as we go, and just making surethat we are finding those things
that we really excel at anddoing that and not focusing on
the things that we don'tnecessarily excel at.
(25:46):
Because turns out if you findstuff that you really like to
do, uh, you're gonna do a lotbetter at it, anyways.
So thanks.
Um, all right, so we got aquestion.
SPEAKER_02 (25:55):
Oh, yeah.
It was a nutrition question.
SPEAKER_00 (25:59):
Nutrition question.
SPEAKER_02 (26:02):
It says clean foods versus flexible foods.
What is better for progress andoverall muscle growth?
SPEAKER_00 (26:12):
Well, obviously, maybe not obviously, but uh I
would say the cleaner the food,the better in general.
SPEAKER_02 (26:21):
Um for anything, you're just gonna like feel
better too.
SPEAKER_00 (26:24):
Yeah, like that's what I was gonna say next.
Yeah, like you're just gonnafeel better.
Um, that's actually something Inoticed for a long time.
I would eat the proper macros,but like not as clean.
And now me and Lizzie for sure,like since we've been together,
like uh the cleanest, I wouldsay.
And I just definitely like Lisa,I just feel better.
SPEAKER_02 (26:46):
Um Yeah, and that's not to be said, like you can't
make progress eating moreflexible foods.
Yes, absolutely you can,especially if you are having
that, like if it's pretty dialedin to your macros, to you know,
your meal timing, you know,you're still drinking water,
you're hydrating, you'resleeping, you're doing all the
things.
Like, you're definitely stillgoing to make progress.
(27:06):
But really, either way.
SPEAKER_00 (27:08):
But you know what?
I gotta I got a great answer forthis question.
SPEAKER_02 (27:12):
Okay.
SPEAKER_00 (27:13):
Here's the thing a lot of people when they're
saying, like, I'm not I'm notsure this person, uh, but when
they're saying like eating theirthe flexible foods, uh, they're
thinking, like, yeah, you know,like I'm eating peanut butter,
it's got protein in it, um, orthings like this, and you're not
really like maybe tracking.
So this is something, this isn'treally the question, but this is
(27:35):
just a comment that maybe willhelp some people that are
wondering about this question.
If you are not tracking yourfood and you're eating flexible
foods, as this person said, orkind of like I'm not gonna say
dirty, but like not maybe wholefoods, okay?
And then if you are also nottracking your food and you're
eating whole foods, the personthat is eating whole foods will
(27:57):
every time, every time, have abetter outcome.
And the reason is it is a lotharder to overeat like whole
foods.
So it's super easy to smoke anentire bag of Doritos, okay?
Or whatever, insert favoritechip crunch snack.
Um, it's no problem.
Light work.
(28:18):
It is much harder to eat, Idon't know, a 20-ounce steak,
16-ounce steak.
Exactly.
Um, now I'm not saying that, ohokay, I'm gonna go out and eat
this steak.
I'm not talking about what I'msaying, but my point is when you
are choosing the flexible sideof things, you have to be even
more dialed with your trackingthan someone that is just eating
(28:39):
like clean whole foods.
SPEAKER_02 (28:41):
But I will say, so yes, like if you're not tracking
either way, eating clean, you'rejust is healthier, better,
whatever.
That's kind of but there arepeople, and I will argue this if
you are tracking your foods buteating more flexible foods,
whatever, versus not tracking atall and eating clean, but you
(29:07):
have no idea what or how muchyou're eating, there is a chance
that you will not make as muchprogress if you don't know how
much you're eating.
If you are dialed in with yourflexible food on hitting your
macro targets every single day,yeah, because chances are if you
don't track, never trackedbefore, you're just like, oh,
(29:28):
I'm just I'm just eating clean.
You're gonna have like a saladfor lunch because that's clean.
Yeah, and maybe a chickenbreast, a small chicken breast
with some potatoes or you know,rice or something for dinner,
yeah, and then maybe a cup ofcoffee and an apple for
breakfast, or you know, likelittle things there that are
(29:48):
like clean, like all of that'slike good whole food.
There's nothing wrong with anyof that, but chances are of you
eating like enough protein, forexample, to To make progress or
see the progress that you'rewanting or to build muscle and
continue to build strength.
I think that is a mistake thatpeople make.
(30:09):
Or on the other end, they'reeating clean foods, but they're
eating like crazy portions ofthem.
Yeah.
Like a cup, two cups of ricewith every meal.
Like, it is vi it is easy toovereat clean foods, also.
Like you can.
(30:29):
I mean, if you're not trackingeither way, you're going to
obviously Yeah, I think so.
SPEAKER_00 (30:34):
I mean, I think it's harder to eat overeat clean
foods.
But also what you just definedand what I was talking about is
like two totally differentthings.
SPEAKER_02 (30:42):
No, I know.
That's what I was saying.
SPEAKER_00 (30:43):
So like like what Liz is saying, I have 100%
agree.
Like, so number one, she'ssaying, like, someone that was
tracking.
SPEAKER_02 (30:49):
I just said if no one tracked anything, no, I
would say it was two differentexamples, like two different
types of like thinking.
I just have worked with a lot ofpeople nutrition-wise that tell
me, oh, I'm eating clean and Ican't lose weight.
SPEAKER_00 (31:01):
That's what I was gonna say.
SPEAKER_02 (31:02):
Or I'm eating clean and I can't make progress, but
then we like put them on somemacros.
Yeah, they don't even changetheir foods, like they keep
eating the foods that they'reeating, but we get put on some
actual macros, and then theyobviously change the portion
sizes and maybe add in somethinghere or there, take out
something here or there, andthen all of a sudden they start
(31:24):
seeing progress.
So it's not necessarily like itcan be the foods you're eating,
but it can also be the amount offoods that you're eating.
SPEAKER_00 (31:32):
And and just like the classification, and like
actually, I'm glad you saidthat, like, because I was just
thinking it made me think moreabout it.
So, like, like Liz said, I feellike a lot of people they'll
say, like, I'm eating clean, andlike what I was talking about
earlier was not eating clean.
I'm talking about eating onlywhole foods.
So, like, it comes from theground or like an animal.
(31:52):
That's it.
Um, no salad dressings, I don'tknow, maybe like a vinaigrette
or something.
SPEAKER_01 (31:58):
I don't know.
SPEAKER_00 (31:59):
I don't know, but no, like I'm talking about just
like literally like vegetables,meat, rice.
SPEAKER_02 (32:04):
Yeah, but most people don't eat like that.
SPEAKER_00 (32:05):
I know.
But that's why I was clarifyingthat, just so because I'm like,
well, this is a different thing.
Um, but uh to go back to thequestion, because I think the
question was like which onewould you see better results?
SPEAKER_02 (32:17):
Yeah, better progress.
SPEAKER_00 (32:18):
So the better progress, the quickest progress
is going to be as clean or wholefood centered as possible, in my
opinion.
Um, unless your goal is to gainweight, you might find that you
have to add in some likeprocessed foods here and there
to hit that weight gain goal.
But more than likely, you'regonna want to go the clean whole
food route.
SPEAKER_02 (32:39):
I'm gonna throw a little curveball because I don't
necessarily disagree with you atall, actually.
But a little curveball.
Whichever one you can actuallystick to and consistently do
every day.
I don't know, I was talking toStan Everding for weeks and
weeks and weeks and months andmonths and months.
Yes, whichever one you canactually stick to and adhere to
(33:01):
and do what needs to be done,then that is the one that you're
going to see more progress with.
Because I am not necessarily theperson that can eat all clean
foods.
Like we eat relatively healthy,but I know that if I was like,
I'm only eating like whole cleanfoods, like I would not survive.
SPEAKER_00 (33:24):
Let's do that for like a week.
SPEAKER_02 (33:26):
Yeah, I like literally wouldn't.
And then my progress would nothappen.
SPEAKER_00 (33:30):
I'm glad you brought that up.
SPEAKER_02 (33:31):
So like I ha I am the person that like could I
potentially see more progress ifI didn't have my sweet treats
that I ate all the time and Ididn't have a protein bar
instead of eating more chicken.
Like, sure, I probably couldmaybe see like a little more
progress.
But also, one, I want to enjoythings that I eat, and to me,
(33:52):
adding in some like flexible, ifyou want to, whatever flexible
foods in there that still fit mymacros allows me to continue
doing this for months and yearsat a time.
Like that, so that's just that'sjust I guess what I'm gonna do.
SPEAKER_00 (34:08):
Yeah, no, that's that's that's a really good
point.
Um, and uh the adherence is theword there's uh dude that invite
or invented, I said invited,invented the uh vertical diet,
stand efforting.
He's also a super strongpowerlifter and bodybuilder.
Um he used to talk aboutspecifically that word.
(34:29):
Like I I think I used to likelisten to podcasts with him,
he'd just be like, adherence,adherence, adherence.
And like it's actually a reallygood word for uh diet nutrition
and for working out.
Like, honestly, whatever youenjoy and what you find like
enjoyment in, that's probablygonna be what you're gonna be
able to adhere to the longest,which is going to produce the
best results.
So, like Liz said, if you need alittle bit more flexible
(34:50):
dieting, uh, so that way you canadhere to it and that's gonna
help you stick to your goals forsix months instead of six days,
then I agree 100%.
Um, you got to figure that out.
But that being said, it stillneeds to be some sort of
structure, especially if you'relooking to increase performance
or results like uh this personis looking to do.
SPEAKER_01 (35:08):
Yeah.
SPEAKER_00 (35:09):
So good one.
SPEAKER_01 (35:10):
Yeah.
SPEAKER_00 (35:11):
All right.
Well, I think that wraps it upfor this week's episode of the
podcast.
SPEAKER_02 (35:16):
Time for bed.
SPEAKER_00 (35:17):
Yep, time for bed.
Hopefully you guys enjoyed it.
Um, if you did, please rememberto subscribe to the podcast,
leave a like, comment, uh, sharewith your friends.
We really appreciate your guys'support, especially over the
past uh month or so.
We've really seen an uptick inlistens and subscribers.
So we really appreciate that.
And we will uh continue to bepumping out awesome episodes for
(35:39):
you guys week after week, exceptfor in the coming weeks, it's
gonna be a little bit uh spottyspotty because we have a lot of
things coming up.
Uh, but we probably will seemany of you in real life.
Um, because we'll be travelingall over.
Uh, we got a bunch of meetscoming up.
(35:59):
I'm competing in a few weeks.
Uh, we got friends giving andmany more events coming down the
pipeline.
So, uh, but we will podcast whenwe have time to do so.
Uh, if not, like I said, I saidthis last week.
Make sure you guys are followingus on Instagram.
We're very active on there everyday, posting good stuff.
Um, on, I don't even know,seven, eight weeks.
(36:21):
I think it's time for Liz to bein another video probably this
week, um, on some more likeeducational content.
So I'm posting that.
I'm slowly posting it toYouTube, but turns out um that
takes a minute because I am noton that as much.
So I'm working on that.
But uh yeah, follow us onInstagram, reach out to us on
there, and we'll see you guys inthe next episode.
(36:43):
Peace.
SPEAKER_02 (36:44):
Bye.
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