Episode Transcript
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Speaker 1 (00:07):
Hello and welcome to Health Ministry Defined.
I'm your host, anthony Menden.
Today we have another greatepisode for all of you.
Hopefully you're enjoying allthe ones that came out.
We did a huge batch recordingand we're finally caught up, so
this is live and raw.
That you're seeing this only acouple days apart from it comes
out.
Everyone knows just had a kid,so he's four and a half months
(00:30):
now, which is crazy.
Time's flying anyway.
Actually, it's a pleasure tohave you on today.
Speaker 2 (00:35):
Thanks for coming thanks, anthony, it's great to
be here yeah, absolute pleasure.
Speaker 1 (00:40):
Just tell us a little bit about yourself, how you got
into the fitness room, andwe'll go from there.
Speaker 2 (00:45):
Sounds good.
Well, first of all, I have afour and a half year old and a
two and a half year old, so I'ma little bit ahead of you, but I
remember those days prettyclearly still so you're in for a
ride.
Speaker 1 (00:55):
It's awesome.
Speaker 2 (00:57):
Yeah, it gets better.
Yeah.
So I've been in the fitnessindustry for gosh 30 years Kind
of ages me but started out as anathlete.
I was a national champion inthe javelin of all things, and
then gone on from there to coachsome world-class athletes, like
Coach Jackie Joyner-Kersee, andgetting her ready for the 96
(01:18):
Olympics and the 98 GoodwillGames, and from there started
personal training which honestlyI didn't think was my career
path.
I really thought I was going togo in the coaching room.
I was coaching at Stanford atthe time but trying to
supplement my income.
And next thing, you know, I gotin with this great company and
then really started loving itand particularly got into
(01:41):
opportunity to open a studiowith that company and then
realized how much I actuallyloved the business side and the
training side and so pivoted andopened my own studio 20 years
ago in the Bay area and we'rewe're doing pretty well.
Covid was rough for us, for mostpeople, but we're doing great.
Now we have about 40practitioners that work out of
our space physical therapy,chiropractic, personal, personal
(02:03):
training.
We do a little bit, a littlebit all of that and then more
recently kind of coming out ofCOVID in the last couple years I
I started a virtual companythat specializes online blood
flow restriction training andreally targeting that men and
women, but I would say, tryingto lean in and targeting towards
women midlife, because it'ssuch an amazing tool for for
(02:27):
hormones and and buildingstrength under less load, and
not a lot of people are talkingto women about it, so it's kind
of an interesting niche thatI've found myself in.
So that's, that's pretty fun.
Speaker 1 (02:37):
When did you start getting into BFR training?
Speaker 2 (02:41):
So it's kind of funny I I um found out about BFR from
my dad, who was like in hislate 70s but he had a shoulder
replacement and he was beingtold to use it with his doctor
and physical therapist.
He's a very he's always been anathletic guy, he was a football
player in college and hasalways been fit, so it was
pretty up on stuff, and so hegot me some BFR cups for
(03:01):
Christmas, kind of a funChristmas gift.
And so then being a trainer,you know I knew I knew about him
but I hadn't really done a lotwith him and so I started
learning about it andexperimenting with it and was
blown away at sort of the quickresults I got.
So I went into some deepereducation and then I actually
had hip replacement 11 years agowhen I was 43 because I broke
(03:23):
it skiing as a kid.
So tough, tough being a high-endathlete and a trainer, and by
my 30s I was limping, I couldn'tdo anything dynamic.
It was rough, so very hardemotional journey for me in that
had the replacement and didokay, but I mean I was unstable,
(03:44):
I lost a lot of muscle mass, Icouldn't rebuild it and when I
started using BFR it likecompletely changed the health of
my hip and my strength likefast.
And I was shocked.
I mean, I've done everything intraining pretty much and like
never had experienced thatbefore, so had this kind of aha
moment of like this is this isreal, these benefits are real,
(04:08):
and started using with all myclients and friends and then
teaching people online.
And then they wanted a programand I just I wasn't looking to
start a business, but it justsort of happened, um, and I was
so excited about it that it wasfun, so I just kept kept digging
into it yeah, yeah, I totallyget.
Speaker 1 (04:25):
I actually did a episode, oh god, a year ago on
you on that podcast.
I don't even remember his name,to be totally honest.
Speaker 2 (04:35):
All right, I'll have to go back and look at it.
Speaker 1 (04:37):
That sounds good yeah , it was the first time I ever
heard of it and he was talkingabout it a lot and I was like,
okay, maybe I've seen one or twopeople doing it and I really
dove into it and recentlystarted learning more and more
about it.
So it's a little more wrappedup in what it is now than I was,
(04:58):
yeah, a year ago it'sinteresting, you know it has
kind of an interestingreputation, so to speak.
Speaker 2 (05:03):
It kind of sounds like it's interesting.
You know it has kind of aninteresting reputation, so to
speak.
It kind of sounds like it'sreally good for hypertrophy.
So bodybuilders use it and itsounds really intense and can be
painful.
But it's come so far.
The technology of the bands andthe use cases have really grown
to show.
I mean, it's really popular inphysical therapy because you can
(05:24):
literally build muscle masswith a low load, which is
impossible if you're not usingBFR bands.
But so people think of it inthis physical therapy lens.
But if you extrapolate that out, there's lots of reasons why
people might not be able to loadheavy enough to really build,
or maybe you don't want to loadfour days a week heavy it.
It's pretty incredible themuscle mass you can get with
(05:46):
literally super lightweight,like 20% of your of your max Um.
So I think it's opens up a lotof exciting possibilities,
especially people.
I've worked with a lot of menlike 55, 60 plus that are not
getting as much human growthhormone naturally anymore Same
with women, and um, it's been.
Studies have shown that you cangetting as much human growth
hormone naturally anymore.
Same with women, and studieshave shown that you can get as
(06:07):
much and actually more humangrowth hormone doing a BFR
workout than you can do a heavyworkout.
So that's kind of where you'regetting the benefits.
So it's quite interesting.
Speaker 1 (06:17):
I think, to start because a lot of people don't
even know what it is.
Can you explain what it is, howit works, and then we'll dive
into that side of it.
Speaker 2 (06:31):
Yeah, sure, so you even know what it is.
Can you explain what it is, howit works, and then we'll dive
into that side of it?
Yeah, sure, so you wear thesecuffs on your um, upper arms and
upper legs that you you tightento a certain pressure and it
reduces venous blood flow, soit's not affecting your arterial
flow.
Um, so it's safe.
You're continuing to have bloodflow, but the venous flow gets
slowed down, which what itreally does is.
It causes short-term hypoxia inthe muscle and it causes a
buildup of metabolites in yourblood.
So, like lactate, like blood,lactate increases significantly
(06:53):
when you're using BFR, becausenormally, if you didn't have
those cuffs on, your blood flowwould just take that lactate
right out and it would stay low.
But because your blood flow isnot being able to flow through
as quickly, it builds up andthat lactate or those increased
metabolites send a signal toyour pituitary gland to release
more human growth hormonebecause it thinks you're under
(07:13):
this.
Well, you are under thistremendous kind of fatigue, but
the fatigue has been more causedby the cuffs than it is the
load you're lifting.
So it just kind of switches,how we get strong, from a
mechanical load on our jointsand muscles to a metabolic
stimulation.
Speaker 1 (07:30):
Yeah, that's a good summary.
Where are these cuffs beingworn?
Just for people that don't know?
Speaker 2 (07:35):
Yeah, Upper arms like kind of as high as you can get
them right below your deltoid,and upper legs just kind of
under your glutes, and kind ofupper adductors and people a lot
of.
Also people think that it'sonly working the muscles below,
so just like your arms and yourlegs, but it actually will work
up the chain as well.
So like chest back glutes,everything will fatigue a little
(07:57):
faster, but also the humangrowth hormone is going to all
muscle groups, so you really geta pretty systemic benefit.
Speaker 1 (08:05):
Yeah, that's a good explanation, but just going to
give it a rough idea, uh, whatI've noticed about it and kind
of where I lie is it's good forcertain use cases.
You mentioned your dad, right?
Someone in the 70s undergoingphysical therapy needs to focus
on building strength because hewas a previous athlete doing it
(08:26):
under supervision.
I'm all in like, yeah, it makestotal sense.
The research is there.
It does show it increasesstrength as much as lifting
heavy loads does.
It does show it increaseshypertrophy like lifting heavy
loads does.
It's absolutely amazing.
Take that use case into theelderly population across the
people that have crazy injuriesand for those you kind of
(08:51):
mentioned that really don't have, just don't have weights around
or they're beginners, they'reafraid of lifting heavy,
whatever where.
Where you lose me and this iswhere you can help me understand
is why is this better thantelling like think a basic
client, right, doesn't know muchabout the body, doesn't know
(09:13):
much about how things work.
I walk into a gym.
Is it safe for that person toexperiment with BFR training or
are they better off just goingto a machine and doing what they
know, just to move around andmove weights a little bit?
Speaker 2 (09:31):
So it's safe, first of all.
I mean, there's somecontraindications, just like
regular exercise has somecontraindications, just like
regular exercise has somecontraindications, right?
So you would check that, let meclarify safe.
Speaker 1 (09:40):
I don't mean safe by like the bends themselves okay I
mean safe in the sense that I'msomebody who doesn't even know
what the difference betweenatrial venous nerve, like blood
flow, is.
So I don't even know where thehell I'm putting it and I don't
know what tight it needs to be.
I don't know what normal issupposed to feel like.
So what's preventing somebodyfrom that like just putting in
(10:02):
the wrong spot and putting itway too tight?
Speaker 2 (10:05):
yeah well, I mean the bands that are out now.
You can't go too tight.
They're either the ones I use.
Um have individual air pockets,so even if you tighten as much
as they could, they would notharm you.
And there's other ones thathave digital readouts that
measure your occlusion pressure,and so they'll never let you
occlude, fully occlude.
So 10 years ago, 20 years ago,you're right, they were not
(10:27):
necessarily safe.
You could do it wrong.
But now they've kind of solvedthat in the technology.
I would say you know, I'm notagainst heavy lifting or regular
training.
I own a gym and I still havethat.
We do.
But I have never seen atechnique get strength results
as easy, as quickly and withthis, with least amount of
(10:47):
strain, so lower.
So someone beginner I actuallythink it's great for them
because it'll let them morequickly gain strength, which a
lot of people fall off offitness because it takes a while
to get gains.
Quickly get strength, build afoundation and then can move
into heavier lifting more safelybecause they actually have
already more strength in theirbody.
But you can do it either way.
If they start with regularagain, nothing wrong with that,
(11:10):
especially if there's noinjuries.
But for women it's the hormoneresponse that I think is key.
Like anyone that's over 40 hasless human growth hormone.
I mean it peaks in like whenwe're early twenties anyway.
But you are gradually losinghormone, growth hormone, which
human growth hormone which is,like you know, muscle strength,
bone, cognitive health,maintaining lean body mass, so
(11:33):
like burning fat throughlipolysis, human growth hormone
helps with that.
So as we age, it's just harderand harder to get that through a
traditional workout and BFR issort of a way to biohack to get
a bigger human growth hormonerelease.
So I haven't found a client.
Again, if a client is older, toyour point, like someone
elderly, I'd probably only havethem do BFR besides cardio, but
(12:01):
in terms of strength, becausewhen you have someone do BFR
without doing it in a session.
Speaker 1 (12:05):
Say that again.
Would you have someone if youjust had a friend who said, hey,
I'm starting working out whereyou just say, hey, do BFR
training under?
No, not like with a trainer,it's more being someone on their
own.
Speaker 2 (12:12):
I see what you mean.
Well, I developed a programvirtually to walk people through
exactly how to get started.
So, to your point, there's lotsof questions how do you put
them on, how tight to go, whatshould the reps and sets be,
what should the differentexercises?
So, yeah, people need to learnthat and so there is a learning
curve on that's probably what Icreated my program around.
There's other things out thereor they can even just YouTube,
(12:34):
google.
It's not.
You know, there's kind of aramp up learning period.
If someone was just as much, ifI just talked to someone, to
send them to the gym, it's noharder to explain that really to
to explain, like how to getstarted.
But again, I'm not, I'm notagainst.
I do regular training and be apart-time.
I just think it's such a greatcompliment and can give such
(12:56):
fast results that I think it'svery underutilized.
I mean, you mentioned the testcase of my dad or the elderly
person and that's what peoplethink of as BFR.
Now, there's way more use casesthan that that can give huge
positive changes with peoplethat otherwise are stalling out
on their results.
Speaker 1 (13:15):
Yeah, it's just still blows my mind.
Speaker 2 (13:17):
I know it's so.
It's a total paradigm shift andit's hard to kind of think, but
that's why it wasn't until Ihad this like incredible
experience myself.
I think if I hadn't had that, Iwouldn't have globbed on the
blood flow restriction, butbecause I just had literally a
life changing.
It changed my mental outlook onmy aging, it changed the hope I
had in my body.
It made me feel back to mynormal self and, like I'm a
(13:42):
trainer, I'd been tryingeverything and nothing else did
that.
So it was that powerful storyfor me that has made me, you
know, really be passionate aboutthis.
But you know, not everyone'sgoing to have that initial,
initial passion to try it.
Speaker 1 (13:56):
so you know, I totally get that yeah, and it
kind of goes into this realm andthis is kind of a good like
segue too is there's so manydifferent modalities inside of
Fitness right you can take?
Yep it's just a small slitherexample of everything everyone's
(14:18):
ever heard of, from even justmore mainstream like pilates,
yoga, to less mainstream, likebfr to whatever there's a
thousand things inside of thisrealm that I can see as a
consumer can be superoverwhelming.
Speaker 2 (14:36):
Yeah, and confusing.
Speaker 1 (14:38):
Okay, where do I go, like, how do I know what's best
for me?
And they hear shows like this.
So they go to a gym and talk totheir friends and family, like
what's the answer for thatperson?
That's just what do I start,what do I look at?
How do you talk to them?
Speaker 2 (14:57):
That's such a great question.
I mean it is overwhelming withall the modalities out there.
I mean I generally say, youknow, start with basics, start
with the foundational movements.
Obviously, if someone's reallya beginner meaning they haven't
done much exercise just doinganything that gets them moving
is going to be beneficial.
So what speaks to them?
(15:17):
The people that I've beencoaching with BFR that are in my
program a lot of it are womenthat like, don't like.
I'm an athlete, I lifted heavymy whole life, and there's
people I work with that havelifted heavy their whole life,
but a lot of people have not,and so to go into a gym and try
to lift heavy can be really,really intimidating.
So, having something that'seasy, you can do at home you
(15:39):
only need five pound weights,it's only a 20 minute workout,
but you get these amazingresults that's pretty appealing
to a lot of a lot of people.
So that's kind of where I'vegone with this.
Like, how do you remove theobstacles?
The obstacles are, getting to agym can sometimes be an
obstacle.
Some people love the gym I lovethe gym but not everybody.
How much time do you have for aworkout?
What equipment do you haveaccess to?
(16:00):
What form are you?
Do you have the form to be ableto load your body heavily?
You can do isolated machines atthe gym.
If you don't, that's good, butthat's going to be more, you
know, single joint exercise,which isn't quite as beneficial
to real life movement.
So I think you know how do youremove obstacles?
I think it's making itaccessible, making a workout
(16:23):
accessible, making it, you know,get rid of whatever barriers
people have and try to get themfast results so they see
positive change soon, so they'redevelop a positive association
with the activity.
And there's no one right answerto that question.
Right, it depends on the person, it depends on what they're
like, it depends on themovements they like, it depends
(16:45):
on the activities they like, andthen it depends on their goals.
And then age, injuries,hormones, all those play a role
as well.
Speaker 1 (16:54):
I think it's such an's interesting, like being
involved in it like you are, andseeing thousands of people
throughout our careers watchingkind of go through this it's.
It still perplexes me like somepeople fall into one specific
modality and like they just getstuck and then they burn out and
they disappear and they comeback to that same modality, get
(17:15):
stuck, burn out, disappear andthere's very few modalities
inside of it that truly havelike life benefit.
And I don't mean I don't peoplethink this is the wrong way,
like everything's better thannothing, like doing something is
better than nothing bar noneperiod.
But for as I age and as I kindof get into this, I start really
(17:38):
kind of what you said, whichwas working on things that help
with your everyday life isprobably the most important
thing to work on and that shouldbe prioritized above everything
else.
So, just as an example, as muchas Orange Theory is fun and
exciting to a lot of people,when the hell is a 60-year-old
(18:01):
full-out sprinting for 20straight minutes and then going
to unsupervised weights and thengoing back, how does that
prioritize their life?
I just don't get it.
Take Pilates Pilates is greatfor certain specific muscle
groups, like floor Pilates or areformer, where you're stuck in
(18:23):
a crazy contraption machine.
How does that act with usinteracting with our environment
?
And that's maybe what we need toprioritize more.
How do we interact with ourenvironment?
So To kind of tie, because Idon't know the answer to this
yeah.
Let's say you live on a highaltitude location, right, your
(18:47):
blood ox is going to be a lotlower.
There's a lot of production inthe atmosphere.
Places in Colorado, as anexample, or Wyoming Does twofold
of this.
Does BFR help?
Uh, learning to work under lowoxygen situations because that
could be beneficial for life?
Some that was in high altitudea lot of people do.
(19:09):
Yeah, like, is that somethingthat?
If, hey, if I'm moving tocolorado, like in the rockies, I
need to make sure that I workon blood oxygen, because that's
something we work on is like alittle oxygen restriction.
So I don't know.
Speaker 2 (19:23):
So I actually have some clients that live in
Crested Butte, which is like10,000 feet Right, and they do
BFR and but they're alreadyacclimated to the, to the
auctions.
They, they live there.
If you're traveling there, youmight want to do something like,
if you're traveling to a skivacation somewhere high, you
might want to do some BFRtraining before you go so that
you're prepared.
Because once you live there youhave plenty of time to
(19:45):
acclimate.
But if you're going for aweek-long trip, you're going to
be at the end of the trip beforeyou're really acclimated.
So it can definitely help toprepare for that.
The interesting thing for themwhen they do BFR at altitude
they don't get as much musclefatigue as when they come back
down and do BFR at, becausethey've gotten really good at
aerobically dealing with lowoxygen.
(20:06):
But their muscle the BFRactually impacts their muscle
more when they're at lowaltitude.
So it's it's interesting Idon't it's a, it's a.
It's working with low altitudein a different way.
Like, obviously if you'realtitude you're breathing in
less oxygen.
With BFRfr it's just startingfrom the muscular level, not
your oxygen, not your lung andheart level.
So it's a slight different, butit will help prepare you to get
(20:28):
to altitude, which is kind ofcool yeah see, I can see that's
practical, like I'm going skiingup in the apps or whatever.
Speaker 1 (20:37):
I want to be ready day one yeah I don't want to
show up and have to worry aboutadjusting to altitude, sickness
and passing out, not being ableto drive my friends while
they're having fun skiing like fthat, oh, like my cousin was in
colorado a lot of hiking.
So like I wanted to go hikingday one.
Let's hike 13,000 feet up andI'm based on long island and
there ain't even a hill here, sowe're at sea level.
(21:00):
Sea level can be.
So just trying to prep for thattrip was important to me
because I got I was only therefor a week and I was like hiking
three mountains man in a weekso that that I can see like
practicality purposes thoughthat's what training has become
to me is practical.
What can I do now that's goingto benefit me in my everyday
(21:23):
life?
Make everyday life easier,because I mean I just this is
the million dollar questionright Every year there's a new
type of training, or maybe everythree months it feels like a
disorient, but yet the obesitypopulation of the U S still
(21:44):
going up.
Speaker 2 (21:45):
Right, but that's not because of the modality, is
because those people aren'texercising.
Because we've gotten moresedentary, more tech, more on
our phones, more you know, lessactivity.
Speaker 1 (21:55):
It could have a thing to do with it.
I'm going to explain why.
Okay, we're going to go alittle deep here.
Psychology here's a huge petpeeve of Anthony myself.
I hate diners, Hate them.
Diners why Diners?
Really obscure.
Speaker 2 (22:16):
Yeah, I'm like what.
Speaker 1 (22:18):
Not something you were expecting me to say, right?
Speaker 2 (22:21):
Why do?
Speaker 1 (22:21):
I hate diners Because I show up and the menu is six
pages long and there's like 15different options in six pages.
So I just get so overwhelmed ofthe menu.
I'm like, well, how do I knowwhat's good like, how do I know
that what this diner is reallygood at making they they're not
specializing in it Flip it to.
(22:42):
I show up at a steakhouse andthey have three cuts of meat,
that's it.
I'm like, boom, we're golden.
Like I know they worked theirass off and they worked to get
this specific thing.
Take that into our field, right,totally, I come into.
There's a reason like nichegyms do so much better than big
box to uh, there's a reason likeniche gyms do so much better
(23:06):
than big box.
So big box gym that, like in la, for example, has seven
different types of classes, hasopen gym, has personal training,
has a pool, and people justlike, uh, I guess we'll just go
use the equipment, like theother stuff doesn't really work,
whereas if you come to us it'swhat do you guys do here?
Personal training, like whatelse?
No, no, that that's it.
Yeah, and people just know likeokay, that's the answer.
(23:29):
It's one specific thing.
So maybe my point being there'smore options we add to people,
the more overwhelmed they'regoing to become and the less
likely they are to act.
Because there are so manyoptions, it's not super
overwhelming for them.
Speaker 2 (23:48):
Yeah, that's a great analogy.
I love the diner analogy.
I was wondering where you'regoing with that, but that was
good.
Yeah, too many choices, that'sa common.
Too many choices on anything is.
Is limits, action right Limits,people taking making decisions.
So I totally agree with that.
I mean, I think I think there'sa reason there's so many,
there's so many fads becausepeople are trying to be unique
(24:10):
and step out.
I mean, I think, specificallygoing back to blood flow
restriction, it's been aroundfor 50 years, so it's not
necessarily a new fad, but Iagree with you that it's newer
to fitness.
So it's another new bell andwhistle thing.
I think for me, I'm speaking topeople at a level that they
relate to.
When you talked about trainingfor your life.
(24:30):
There's a lot of talk thesedays about, especially for women
, maintaining muscle mass asthey age.
Post-menopause is huge and it'svery hard to do.
Bfr makes it much easier.
Bone density for women superimportant Men too, by the way.
Especially as we get moresedentary, bone density becomes
an issue, but women strugglewith more because of their drop
in estrogen and human growthhormone, and BFR training is
(24:53):
showing that you're stimulatingbone growth with BFR training.
Cognitive health, weightmanagement.
There's so many things that, um, women struggle with due to
hormones and age, and menstruggle with it, I think, a
little later, maybe like 10years later, because their
hormones are more gradually lostthat I just that kind of
longevity conversation on how doI maintain strength, how do I
(25:16):
maintain bonus, how do Imaintain my view to max without
killing myself in these workoutsthat don't feel good on my body
anymore at 50 years old or atsix years old, worse for some
people.
For me it was at 43 year olds,after after hip replacement,
actually in my thirties, I youknow, but I was different than I
had a very specific injury, butthere, I'm not the only one out
(25:36):
there, right?
So it's like finding a solutionthat's doable for people, that
meets their life goals oflongevity without injuring them
or just beating them down in theprocess, and that's kind of the
niche that I've kind of gotteninto.
But again, I have a gym with 30trainers and we do, you know,
heavy lifting, kettlebells,barbell stuff, I mean sleds, all
(25:58):
the, all the stuff you see outthere for for heavy load, and
for the right client that's,that's a great option and
probably the better option, butit just depends on how you, I
think, as a trainer, it's likethe art, right.
How do you weave it together?
There's not one.
There might be one philosophyof, like I'm more of a
foundational movement person,right, but there's still a lot
(26:18):
of ways to weave that workouttogether, you know well then I
get to.
Speaker 1 (26:23):
The flip side of it is, after you get somebody
involved, now you have toprevent them from getting bored,
which is the killer of ourindustry.
Just pure because it'smonotonous at the end of the day
, all exercises yeah, yeahthat's literally the definition
of it, if you really think aboutit.
But it just you weave in and outdifferent specific things to
(26:44):
keep it fun, and engagingbecause at the end of the day
it's just showing up is the mostimportant part that's how do
you break up the monotony, likethere needs to be enough
monotony to get results, but ifit's too much monotony it's like
oh, kill me, I'm done.
Speaker 2 (26:59):
Like I agree, yeah.
Well, that's where thepersonality comes in, right.
You got to be a little bitentertaining or at least create
a relationship and have likegood conversation.
Speaker 1 (27:12):
Oh, yeah, it's everything.
Yet again, though, going intomodality of personal training as
opposed to open gym access asan example right, having someone
there making sure you show,show up which I think that
accountability portion of ittruly is the the difference of
it and I know this is totallyoff topic, but whatever I'm
(27:33):
thinking about it, I personallybelieve that personal training
will, as a career, will not onlynot disappear ever, but
actually keep growing, likeexponentially.
I know a lot of people getworried about ai taking over
their jobs, which is true for alot of industries, and it's good
(27:54):
change, like that's just whathappens, right, but human
connection was destroyed duringcovid and people crave it now
more than ever, and the morethings become robotic, the more
people are going to crave ahuman connection.
There was a company Yep, it wasa gym that tried doing like AI.
They had machines set up, youscanned it, it would walk you
(28:17):
through the exercise, you'd plugeverything, you'd tell you to
go next.
It got really popular.
In a month.
They went out of business in ayear.
People wanted people like, yeah, boring, you're talking to
robots all day yeah, you wantthat personality, that fun,
engaging, exciting smile onsomeone's face, etc.
Etc.
Speaker 2 (28:35):
So definitely something to think about when
you're, especially if you'relistening, just like I don't
know what the fuck to do, likeyeah that's right and I think
half the reason why personaltrainers you said it are are
needed for the accountability ofcourse you want to train to
this knowledgeable and knowswhat they're doing and all that.
But half of it's showing up,like you said, and when you have
someone there waiting for you,that's that's a big part of the
(28:57):
value, or the big part of thewhat you're what, what you're
getting out of it, and and thenthe more there's that human
connection and relationship andyou know I've trained clients
for 20 years that are likepractically family.
Now you know it's like I knowthem so well, they know me so
well.
I've seen him twice a week for20 years.
It's like there's a realrelationship there that becomes
a lot harder to walk away fromand so you know that's actually
(29:20):
a good thing for their health,right, like they have commitment
to a person that's not justthemselves, because some people
can so easily break theircommitments to themselves, sadly
enough, you know, but it'sharder to break it to someone
else.
Speaker 1 (29:32):
I couldn't agree more .
Actually, I'm going to ask youthe final two questions.
I want to wrap this up.
First question is we were tosummarize this episode in one or
two sentences, what would beyour take on message?
Speaker 2 (29:43):
How do we simplify fitness for people?
It's too confusing.
Speaker 1 (29:48):
Yeah, it's phenomenal .
And the second one how canpeople find you, get ahold of
you and learn more?
Speaker 2 (29:53):
Yeah, ashley at celliestrengthcom.
Celliestrengthcom is my websiteIG celliestrengthcom.
It's all S-E-L-I.
Lots of great information outthere.
Speaker 1 (30:03):
Um, if anyone wants to learn more, love it actually.
Thank you for coming on.
The guests listen to thisepisode of health fitness
redefined.
Don't forget, subscribe, sharesomething where we grow, because
we don't run ads.
Thank you, guys.
Don't forget, fitness ismedicine.
Until next time, thank you.
Outro Music.
Hello and welcome to Health Ministry Defined.
I'm your host, anthony Menden.
Today we have another greatepisode for all of you.
Hopefully you're enjoying allthe ones that came out.
We did a huge batch recordingand we're finally caught up, so
this is live and raw.
That you're seeing this only acouple days apart from it comes
out.
Everyone knows just had a kid,so he's four and a half months
(00:30):
now, which is crazy.
Time's flying anyway.
Actually, it's a pleasure tohave you on today.
Speaker 2 (00:35):
Thanks for coming thanks, anthony, it's great to
be here yeah, absolute pleasure.
Speaker 1 (00:40):
Just tell us a little bit about yourself, how you got
into the fitness room, andwe'll go from there.
Speaker 2 (00:45):
Sounds good.
Well, first of all, I have afour and a half year old and a
two and a half year old, so I'ma little bit ahead of you, but I
remember those days prettyclearly still so you're in for a
ride.
Speaker 1 (00:55):
It's awesome.
Speaker 2 (00:57):
Yeah, it gets better.
Yeah.
So I've been in the fitnessindustry for gosh 30 years Kind
of ages me but started out as anathlete.
I was a national champion inthe javelin of all things, and
then gone on from there to coachsome world-class athletes, like
Coach Jackie Joyner-Kersee, andgetting her ready for the 96
(01:18):
Olympics and the 98 GoodwillGames, and from there started
personal training which honestlyI didn't think was my career
path.
I really thought I was going togo in the coaching room.
I was coaching at Stanford atthe time but trying to
supplement my income.
And next thing, you know, I gotin with this great company and
then really started loving itand particularly got into
(01:41):
opportunity to open a studiowith that company and then
realized how much I actuallyloved the business side and the
training side and so pivoted andopened my own studio 20 years
ago in the Bay area and we'rewe're doing pretty well.
Covid was rough for us, for mostpeople, but we're doing great.
Now we have about 40practitioners that work out of
our space physical therapy,chiropractic, personal, personal
(02:03):
training.
We do a little bit, a littlebit all of that and then more
recently kind of coming out ofCOVID in the last couple years I
I started a virtual companythat specializes online blood
flow restriction training andreally targeting that men and
women, but I would say, tryingto lean in and targeting towards
women midlife, because it'ssuch an amazing tool for for
(02:27):
hormones and and buildingstrength under less load, and
not a lot of people are talkingto women about it, so it's kind
of an interesting niche thatI've found myself in.
So that's, that's pretty fun.
Speaker 1 (02:37):
When did you start getting into BFR training?
Speaker 2 (02:41):
So it's kind of funny I I um found out about BFR from
my dad, who was like in hislate 70s but he had a shoulder
replacement and he was beingtold to use it with his doctor
and physical therapist.
He's a very he's always been anathletic guy, he was a football
player in college and hasalways been fit, so it was
pretty up on stuff, and so hegot me some BFR cups for
(03:01):
Christmas, kind of a funChristmas gift.
And so then being a trainer,you know I knew I knew about him
but I hadn't really done a lotwith him and so I started
learning about it andexperimenting with it and was
blown away at sort of the quickresults I got.
So I went into some deepereducation and then I actually
had hip replacement 11 years agowhen I was 43 because I broke
(03:23):
it skiing as a kid.
So tough, tough being a high-endathlete and a trainer, and by
my 30s I was limping, I couldn'tdo anything dynamic.
It was rough, so very hardemotional journey for me in that
had the replacement and didokay, but I mean I was unstable,
(03:44):
I lost a lot of muscle mass, Icouldn't rebuild it and when I
started using BFR it likecompletely changed the health of
my hip and my strength likefast.
And I was shocked.
I mean, I've done everything intraining pretty much and like
never had experienced thatbefore, so had this kind of aha
moment of like this is this isreal, these benefits are real,
(04:08):
and started using with all myclients and friends and then
teaching people online.
And then they wanted a programand I just I wasn't looking to
start a business, but it justsort of happened, um, and I was
so excited about it that it wasfun, so I just kept kept digging
into it yeah, yeah, I totallyget.
Speaker 1 (04:25):
I actually did a episode, oh god, a year ago on
you on that podcast.
I don't even remember his name,to be totally honest.
Speaker 2 (04:35):
All right, I'll have to go back and look at it.
Speaker 1 (04:37):
That sounds good yeah , it was the first time I ever
heard of it and he was talkingabout it a lot and I was like,
okay, maybe I've seen one or twopeople doing it and I really
dove into it and recentlystarted learning more and more
about it.
So it's a little more wrappedup in what it is now than I was,
(04:58):
yeah, a year ago it'sinteresting, you know it has
kind of an interestingreputation, so to speak.
Speaker 2 (05:03):
It kind of sounds like it's interesting.
You know it has kind of aninteresting reputation, so to
speak.
It kind of sounds like it'sreally good for hypertrophy.
So bodybuilders use it and itsounds really intense and can be
painful.
But it's come so far.
The technology of the bands andthe use cases have really grown
to show.
I mean, it's really popular inphysical therapy because you can
(05:24):
literally build muscle masswith a low load, which is
impossible if you're not usingBFR bands.
But so people think of it inthis physical therapy lens.
But if you extrapolate that out, there's lots of reasons why
people might not be able to loadheavy enough to really build,
or maybe you don't want to loadfour days a week heavy it.
It's pretty incredible themuscle mass you can get with
(05:46):
literally super lightweight,like 20% of your of your max Um.
So I think it's opens up a lotof exciting possibilities,
especially people.
I've worked with a lot of menlike 55, 60 plus that are not
getting as much human growthhormone naturally anymore Same
with women, and um, it's been.
Studies have shown that you cangetting as much human growth
hormone naturally anymore.
Same with women, and studieshave shown that you can get as
(06:07):
much and actually more humangrowth hormone doing a BFR
workout than you can do a heavyworkout.
So that's kind of where you'regetting the benefits.
So it's quite interesting.
Speaker 1 (06:17):
I think, to start because a lot of people don't
even know what it is.
Can you explain what it is, howit works, and then we'll dive
into that side of it.
Speaker 2 (06:31):
Yeah, sure, so you even know what it is.
Can you explain what it is, howit works, and then we'll dive
into that side of it?
Yeah, sure, so you wear thesecuffs on your um, upper arms and
upper legs that you you tightento a certain pressure and it
reduces venous blood flow, soit's not affecting your arterial
flow.
Um, so it's safe.
You're continuing to have bloodflow, but the venous flow gets
slowed down, which what itreally does is.
It causes short-term hypoxia inthe muscle and it causes a
buildup of metabolites in yourblood.
So, like lactate, like blood,lactate increases significantly
(06:53):
when you're using BFR, becausenormally, if you didn't have
those cuffs on, your blood flowwould just take that lactate
right out and it would stay low.
But because your blood flow isnot being able to flow through
as quickly, it builds up andthat lactate or those increased
metabolites send a signal toyour pituitary gland to release
more human growth hormonebecause it thinks you're under
(07:13):
this.
Well, you are under thistremendous kind of fatigue, but
the fatigue has been more causedby the cuffs than it is the
load you're lifting.
So it just kind of switches,how we get strong, from a
mechanical load on our jointsand muscles to a metabolic
stimulation.
Speaker 1 (07:30):
Yeah, that's a good summary.
Where are these cuffs beingworn?
Just for people that don't know?
Speaker 2 (07:35):
Yeah, Upper arms like kind of as high as you can get
them right below your deltoid,and upper legs just kind of
under your glutes, and kind ofupper adductors and people a lot
of.
Also people think that it'sonly working the muscles below,
so just like your arms and yourlegs, but it actually will work
up the chain as well.
So like chest back glutes,everything will fatigue a little
(07:57):
faster, but also the humangrowth hormone is going to all
muscle groups, so you really geta pretty systemic benefit.
Speaker 1 (08:05):
Yeah, that's a good explanation, but just going to
give it a rough idea, uh, whatI've noticed about it and kind
of where I lie is it's good forcertain use cases.
You mentioned your dad, right?
Someone in the 70s undergoingphysical therapy needs to focus
on building strength because hewas a previous athlete doing it
(08:26):
under supervision.
I'm all in like, yeah, it makestotal sense.
The research is there.
It does show it increasesstrength as much as lifting
heavy loads does.
It does show it increaseshypertrophy like lifting heavy
loads does.
It's absolutely amazing.
Take that use case into theelderly population across the
people that have crazy injuriesand for those you kind of
(08:51):
mentioned that really don't have, just don't have weights around
or they're beginners, they'reafraid of lifting heavy,
whatever where.
Where you lose me and this iswhere you can help me understand
is why is this better thantelling like think a basic
client, right, doesn't know muchabout the body, doesn't know
(09:13):
much about how things work.
I walk into a gym.
Is it safe for that person toexperiment with BFR training or
are they better off just goingto a machine and doing what they
know, just to move around andmove weights a little bit?
Speaker 2 (09:31):
So it's safe, first of all.
I mean, there's somecontraindications, just like
regular exercise has somecontraindications, just like
regular exercise has somecontraindications, right?
So you would check that, let meclarify safe.
Speaker 1 (09:40):
I don't mean safe by like the bends themselves okay I
mean safe in the sense that I'msomebody who doesn't even know
what the difference betweenatrial venous nerve, like blood
flow, is.
So I don't even know where thehell I'm putting it and I don't
know what tight it needs to be.
I don't know what normal issupposed to feel like.
So what's preventing somebodyfrom that like just putting in
(10:02):
the wrong spot and putting itway too tight?
Speaker 2 (10:05):
yeah well, I mean the bands that are out now.
You can't go too tight.
They're either the ones I use.
Um have individual air pockets,so even if you tighten as much
as they could, they would notharm you.
And there's other ones thathave digital readouts that
measure your occlusion pressure,and so they'll never let you
occlude, fully occlude.
So 10 years ago, 20 years ago,you're right, they were not
(10:27):
necessarily safe.
You could do it wrong.
But now they've kind of solvedthat in the technology.
I would say you know, I'm notagainst heavy lifting or regular
training.
I own a gym and I still havethat.
We do.
But I have never seen atechnique get strength results
as easy, as quickly and withthis, with least amount of
(10:47):
strain, so lower.
So someone beginner I actuallythink it's great for them
because it'll let them morequickly gain strength, which a
lot of people fall off offitness because it takes a while
to get gains.
Quickly get strength, build afoundation and then can move
into heavier lifting more safelybecause they actually have
already more strength in theirbody.
But you can do it either way.
If they start with regularagain, nothing wrong with that,
(11:10):
especially if there's noinjuries.
But for women it's the hormoneresponse that I think is key.
Like anyone that's over 40 hasless human growth hormone.
I mean it peaks in like whenwe're early twenties anyway.
But you are gradually losinghormone, growth hormone, which
human growth hormone which is,like you know, muscle strength,
bone, cognitive health,maintaining lean body mass, so
(11:33):
like burning fat throughlipolysis, human growth hormone
helps with that.
So as we age, it's just harderand harder to get that through a
traditional workout and BFR issort of a way to biohack to get
a bigger human growth hormonerelease.
So I haven't found a client.
Again, if a client is older, toyour point, like someone
elderly, I'd probably only havethem do BFR besides cardio, but
(12:01):
in terms of strength, becausewhen you have someone do BFR
without doing it in a session.
Speaker 1 (12:05):
Say that again.
Would you have someone if youjust had a friend who said, hey,
I'm starting working out whereyou just say, hey, do BFR
training under?
No, not like with a trainer,it's more being someone on their
own.
Speaker 2 (12:12):
I see what you mean.
Well, I developed a programvirtually to walk people through
exactly how to get started.
So, to your point, there's lotsof questions how do you put
them on, how tight to go, whatshould the reps and sets be,
what should the differentexercises?
So, yeah, people need to learnthat and so there is a learning
curve on that's probably what Icreated my program around.
There's other things out thereor they can even just YouTube,
(12:34):
google.
It's not.
You know, there's kind of aramp up learning period.
If someone was just as much, ifI just talked to someone, to
send them to the gym, it's noharder to explain that really to
to explain, like how to getstarted.
But again, I'm not, I'm notagainst.
I do regular training and be apart-time.
I just think it's such a greatcompliment and can give such
(12:56):
fast results that I think it'svery underutilized.
I mean, you mentioned the testcase of my dad or the elderly
person and that's what peoplethink of as BFR.
Now, there's way more use casesthan that that can give huge
positive changes with peoplethat otherwise are stalling out
on their results.
Speaker 1 (13:15):
Yeah, it's just still blows my mind.
Speaker 2 (13:17):
I know it's so.
It's a total paradigm shift andit's hard to kind of think, but
that's why it wasn't until Ihad this like incredible
experience myself.
I think if I hadn't had that, Iwouldn't have globbed on the
blood flow restriction, butbecause I just had literally a
life changing.
It changed my mental outlook onmy aging, it changed the hope I
had in my body.
It made me feel back to mynormal self and, like I'm a
(13:42):
trainer, I'd been tryingeverything and nothing else did
that.
So it was that powerful storyfor me that has made me, you
know, really be passionate aboutthis.
But you know, not everyone'sgoing to have that initial,
initial passion to try it.
Speaker 1 (13:56):
so you know, I totally get that yeah, and it
kind of goes into this realm andthis is kind of a good like
segue too is there's so manydifferent modalities inside of
Fitness right you can take?
Yep it's just a small slitherexample of everything everyone's
(14:18):
ever heard of, from even justmore mainstream like pilates,
yoga, to less mainstream, likebfr to whatever there's a
thousand things inside of thisrealm that I can see as a
consumer can be superoverwhelming.
Speaker 2 (14:36):
Yeah, and confusing.
Speaker 1 (14:38):
Okay, where do I go, like, how do I know what's best
for me?
And they hear shows like this.
So they go to a gym and talk totheir friends and family, like
what's the answer for thatperson?
That's just what do I start,what do I look at?
How do you talk to them?
Speaker 2 (14:57):
That's such a great question.
I mean it is overwhelming withall the modalities out there.
I mean I generally say, youknow, start with basics, start
with the foundational movements.
Obviously, if someone's reallya beginner meaning they haven't
done much exercise just doinganything that gets them moving
is going to be beneficial.
So what speaks to them?
(15:17):
The people that I've beencoaching with BFR that are in my
program a lot of it are womenthat like, don't like.
I'm an athlete, I lifted heavymy whole life, and there's
people I work with that havelifted heavy their whole life,
but a lot of people have not,and so to go into a gym and try
to lift heavy can be really,really intimidating.
So, having something that'seasy, you can do at home you
(15:39):
only need five pound weights,it's only a 20 minute workout,
but you get these amazingresults that's pretty appealing
to a lot of a lot of people.
So that's kind of where I'vegone with this.
Like, how do you remove theobstacles?
The obstacles are, getting to agym can sometimes be an
obstacle.
Some people love the gym I lovethe gym but not everybody.
How much time do you have for aworkout?
What equipment do you haveaccess to?
(16:00):
What form are you?
Do you have the form to be ableto load your body heavily?
You can do isolated machines atthe gym.
If you don't, that's good, butthat's going to be more, you
know, single joint exercise,which isn't quite as beneficial
to real life movement.
So I think you know how do youremove obstacles?
I think it's making itaccessible, making a workout
(16:23):
accessible, making it, you know,get rid of whatever barriers
people have and try to get themfast results so they see
positive change soon, so they'redevelop a positive association
with the activity.
And there's no one right answerto that question.
Right, it depends on the person, it depends on what they're
like, it depends on themovements they like, it depends
(16:45):
on the activities they like, andthen it depends on their goals.
And then age, injuries,hormones, all those play a role
as well.
Speaker 1 (16:54):
I think it's such an's interesting, like being
involved in it like you are, andseeing thousands of people
throughout our careers watchingkind of go through this it's.
It still perplexes me like somepeople fall into one specific
modality and like they just getstuck and then they burn out and
they disappear and they comeback to that same modality, get
(17:15):
stuck, burn out, disappear andthere's very few modalities
inside of it that truly havelike life benefit.
And I don't mean I don't peoplethink this is the wrong way,
like everything's better thannothing, like doing something is
better than nothing bar noneperiod.
But for as I age and as I kindof get into this, I start really
(17:38):
kind of what you said, whichwas working on things that help
with your everyday life isprobably the most important
thing to work on and that shouldbe prioritized above everything
else.
So, just as an example, as muchas Orange Theory is fun and
exciting to a lot of people,when the hell is a 60-year-old
(18:01):
full-out sprinting for 20straight minutes and then going
to unsupervised weights and thengoing back, how does that
prioritize their life?
I just don't get it.
Take Pilates Pilates is greatfor certain specific muscle
groups, like floor Pilates or areformer, where you're stuck in
(18:23):
a crazy contraption machine.
How does that act with usinteracting with our environment
?
And that's maybe what we need toprioritize more.
How do we interact with ourenvironment?
So To kind of tie, because Idon't know the answer to this
yeah.
Let's say you live on a highaltitude location, right, your
(18:47):
blood ox is going to be a lotlower.
There's a lot of production inthe atmosphere.
Places in Colorado, as anexample, or Wyoming Does twofold
of this.
Does BFR help?
Uh, learning to work under lowoxygen situations because that
could be beneficial for life?
Some that was in high altitudea lot of people do.
(19:09):
Yeah, like, is that somethingthat?
If, hey, if I'm moving tocolorado, like in the rockies, I
need to make sure that I workon blood oxygen, because that's
something we work on is like alittle oxygen restriction.
So I don't know.
Speaker 2 (19:23):
So I actually have some clients that live in
Crested Butte, which is like10,000 feet Right, and they do
BFR and but they're alreadyacclimated to the, to the
auctions.
They, they live there.
If you're traveling there, youmight want to do something like,
if you're traveling to a skivacation somewhere high, you
might want to do some BFRtraining before you go so that
you're prepared.
Because once you live there youhave plenty of time to
(19:45):
acclimate.
But if you're going for aweek-long trip, you're going to
be at the end of the trip beforeyou're really acclimated.
So it can definitely help toprepare for that.
The interesting thing for themwhen they do BFR at altitude
they don't get as much musclefatigue as when they come back
down and do BFR at, becausethey've gotten really good at
aerobically dealing with lowoxygen.
(20:06):
But their muscle the BFRactually impacts their muscle
more when they're at lowaltitude.
So it's it's interesting Idon't it's a, it's a.
It's working with low altitudein a different way.
Like, obviously if you'realtitude you're breathing in
less oxygen.
With BFRfr it's just startingfrom the muscular level, not
your oxygen, not your lung andheart level.
So it's a slight different, butit will help prepare you to get
(20:28):
to altitude, which is kind ofcool yeah see, I can see that's
practical, like I'm going skiingup in the apps or whatever.
Speaker 1 (20:37):
I want to be ready day one yeah I don't want to
show up and have to worry aboutadjusting to altitude, sickness
and passing out, not being ableto drive my friends while
they're having fun skiing like fthat, oh, like my cousin was in
colorado a lot of hiking.
So like I wanted to go hikingday one.
Let's hike 13,000 feet up andI'm based on long island and
there ain't even a hill here, sowe're at sea level.
(21:00):
Sea level can be.
So just trying to prep for thattrip was important to me
because I got I was only therefor a week and I was like hiking
three mountains man in a weekso that that I can see like
practicality purposes thoughthat's what training has become
to me is practical.
What can I do now that's goingto benefit me in my everyday
(21:23):
life?
Make everyday life easier,because I mean I just this is
the million dollar questionright Every year there's a new
type of training, or maybe everythree months it feels like a
disorient, but yet the obesitypopulation of the U S still
(21:44):
going up.
Speaker 2 (21:45):
Right, but that's not because of the modality, is
because those people aren'texercising.
Because we've gotten moresedentary, more tech, more on
our phones, more you know, lessactivity.
Speaker 1 (21:55):
It could have a thing to do with it.
I'm going to explain why.
Okay, we're going to go alittle deep here.
Psychology here's a huge petpeeve of Anthony myself.
I hate diners, Hate them.
Diners why Diners?
Really obscure.
Speaker 2 (22:16):
Yeah, I'm like what.
Speaker 1 (22:18):
Not something you were expecting me to say, right?
Speaker 2 (22:21):
Why do?
Speaker 1 (22:21):
I hate diners Because I show up and the menu is six
pages long and there's like 15different options in six pages.
So I just get so overwhelmed ofthe menu.
I'm like, well, how do I knowwhat's good like, how do I know
that what this diner is reallygood at making they they're not
specializing in it Flip it to.
(22:42):
I show up at a steakhouse andthey have three cuts of meat,
that's it.
I'm like, boom, we're golden.
Like I know they worked theirass off and they worked to get
this specific thing.
Take that into our field, right,totally, I come into.
There's a reason like nichegyms do so much better than big
box to uh, there's a reason likeniche gyms do so much better
(23:06):
than big box.
So big box gym that, like in la, for example, has seven
different types of classes, hasopen gym, has personal training,
has a pool, and people justlike, uh, I guess we'll just go
use the equipment, like theother stuff doesn't really work,
whereas if you come to us it'swhat do you guys do here?
Personal training, like whatelse?
No, no, that that's it.
Yeah, and people just know likeokay, that's the answer.
(23:29):
It's one specific thing.
So maybe my point being there'smore options we add to people,
the more overwhelmed they'regoing to become and the less
likely they are to act.
Because there are so manyoptions, it's not super
overwhelming for them.
Speaker 2 (23:48):
Yeah, that's a great analogy.
I love the diner analogy.
I was wondering where you'regoing with that, but that was
good.
Yeah, too many choices, that'sa common.
Too many choices on anything is.
Is limits, action right Limits,people taking making decisions.
So I totally agree with that.
I mean, I think I think there'sa reason there's so many,
there's so many fads becausepeople are trying to be unique
(24:10):
and step out.
I mean, I think, specificallygoing back to blood flow
restriction, it's been aroundfor 50 years, so it's not
necessarily a new fad, but Iagree with you that it's newer
to fitness.
So it's another new bell andwhistle thing.
I think for me, I'm speaking topeople at a level that they
relate to.
When you talked about trainingfor your life.
(24:30):
There's a lot of talk thesedays about, especially for women
, maintaining muscle mass asthey age.
Post-menopause is huge and it'svery hard to do.
Bfr makes it much easier.
Bone density for women superimportant Men too, by the way.
Especially as we get moresedentary, bone density becomes
an issue, but women strugglewith more because of their drop
in estrogen and human growthhormone, and BFR training is
(24:53):
showing that you're stimulatingbone growth with BFR training.
Cognitive health, weightmanagement.
There's so many things that, um, women struggle with due to
hormones and age, and menstruggle with it, I think, a
little later, maybe like 10years later, because their
hormones are more gradually lostthat I just that kind of
longevity conversation on how doI maintain strength, how do I
(25:16):
maintain bonus, how do Imaintain my view to max without
killing myself in these workoutsthat don't feel good on my body
anymore at 50 years old or atsix years old, worse for some
people.
For me it was at 43 year olds,after after hip replacement,
actually in my thirties, I youknow, but I was different than I
had a very specific injury, butthere, I'm not the only one out
(25:36):
there, right?
So it's like finding a solutionthat's doable for people, that
meets their life goals oflongevity without injuring them
or just beating them down in theprocess, and that's kind of the
niche that I've kind of gotteninto.
But again, I have a gym with 30trainers and we do, you know,
heavy lifting, kettlebells,barbell stuff, I mean sleds, all
(25:58):
the, all the stuff you see outthere for for heavy load, and
for the right client that's,that's a great option and
probably the better option, butit just depends on how you, I
think, as a trainer, it's likethe art, right.
How do you weave it together?
There's not one.
There might be one philosophyof, like I'm more of a
foundational movement person,right, but there's still a lot
(26:18):
of ways to weave that workouttogether, you know well then I
get to.
Speaker 1 (26:23):
The flip side of it is, after you get somebody
involved, now you have toprevent them from getting bored,
which is the killer of ourindustry.
Just pure because it'smonotonous at the end of the day
, all exercises yeah, yeahthat's literally the definition
of it, if you really think aboutit.
But it just you weave in and outdifferent specific things to
(26:44):
keep it fun, and engagingbecause at the end of the day
it's just showing up is the mostimportant part that's how do
you break up the monotony, likethere needs to be enough
monotony to get results, but ifit's too much monotony it's like
oh, kill me, I'm done.
Speaker 2 (26:59):
Like I agree, yeah.
Well, that's where thepersonality comes in, right.
You got to be a little bitentertaining or at least create
a relationship and have likegood conversation.
Speaker 1 (27:12):
Oh, yeah, it's everything.
Yet again, though, going intomodality of personal training as
opposed to open gym access asan example right, having someone
there making sure you show,show up which I think that
accountability portion of ittruly is the the difference of
it and I know this is totallyoff topic, but whatever I'm
(27:33):
thinking about it, I personallybelieve that personal training
will, as a career, will not onlynot disappear ever, but
actually keep growing, likeexponentially.
I know a lot of people getworried about ai taking over
their jobs, which is true for alot of industries, and it's good
(27:54):
change, like that's just whathappens, right, but human
connection was destroyed duringcovid and people crave it now
more than ever, and the morethings become robotic, the more
people are going to crave ahuman connection.
There was a company Yep, it wasa gym that tried doing like AI.
They had machines set up, youscanned it, it would walk you
(28:17):
through the exercise, you'd plugeverything, you'd tell you to
go next.
It got really popular.
In a month.
They went out of business in ayear.
People wanted people like, yeah, boring, you're talking to
robots all day yeah, you wantthat personality, that fun,
engaging, exciting smile onsomeone's face, etc.
Etc.
Speaker 2 (28:35):
So definitely something to think about when
you're, especially if you'relistening, just like I don't
know what the fuck to do, likeyeah that's right and I think
half the reason why personaltrainers you said it are are
needed for the accountability ofcourse you want to train to
this knowledgeable and knowswhat they're doing and all that.
But half of it's showing up,like you said, and when you have
someone there waiting for you,that's that's a big part of the
(28:57):
value, or the big part of thewhat you're what, what you're
getting out of it, and and thenthe more there's that human
connection and relationship andyou know I've trained clients
for 20 years that are likepractically family.
Now you know it's like I knowthem so well, they know me so
well.
I've seen him twice a week for20 years.
It's like there's a realrelationship there that becomes
a lot harder to walk away fromand so you know that's actually
(29:20):
a good thing for their health,right, like they have commitment
to a person that's not justthemselves, because some people
can so easily break theircommitments to themselves, sadly
enough, you know, but it'sharder to break it to someone
else.
Speaker 1 (29:32):
I couldn't agree more .
Actually, I'm going to ask youthe final two questions.
I want to wrap this up.
First question is we were tosummarize this episode in one or
two sentences, what would beyour take on message?
Speaker 2 (29:43):
How do we simplify fitness for people?
It's too confusing.
Speaker 1 (29:48):
Yeah, it's phenomenal .
And the second one how canpeople find you, get ahold of
you and learn more?
Speaker 2 (29:53):
Yeah, ashley at celliestrengthcom.
Celliestrengthcom is my websiteIG celliestrengthcom.
It's all S-E-L-I.
Lots of great information outthere.
Speaker 1 (30:03):
Um, if anyone wants to learn more, love it actually.
Thank you for coming on.
The guests listen to thisepisode of health fitness
redefined.
Don't forget, subscribe, sharesomething where we grow, because
we don't run ads.
Thank you, guys.
Don't forget, fitness ismedicine.
Until next time, thank you.
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