March 3, 2025 • 16 mins
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Lifestyle Strength, your guide to
mastering health and well-beingin the real world.
Speaker 2 (00:04):
I'm Ariel, a massage therapist with over a decade of
experience in holistic health,and I'm here with Lucas, a
seasoned fitness coach, who'stransformed the lives of
hundreds in Northwest Arkansas.
Speaker 1 (00:14):
We're here to share real stories and expert insights
about embracing a healthylifestyle while balancing the
everyday hustle.
Speaker 2 (00:20):
Join us as we explore practical ways to achieve
wellness and thrive amidstlife's challenges.
Speaker 1 (00:25):
Let's dive in.
Speaker 3 (00:27):
Yeah, and it's really like what we're talking about
here is not rocket scienceeither.
Like you don't have to do thisperfect.
Speaker 1 (00:35):
We don't do it perfect.
None of us do so you know.
Speaker 3 (00:39):
really what we're talking about is just
consistency, and you know I talka lot about my with my clients,
about owning your Mondaythrough Friday.
If we can own those five days,we're consistently owning the
majority of our week, weekend,week out, 365 days a year.
And that's where you see, overtime, the growth happens.
(01:02):
You start stacking years ofowning your Monday through
Friday.
So I encourage anybody if youfelt like you're yo-yoing and
you can't just stick to a plan,you've got to figure out what
works for you on a normal Mondaythrough Friday routine.
Everybody's routine isdifferent.
Everybody's work routine, hisschedule is different.
So once you figure that out,then not only do you develop
(01:25):
this track record of consistencyand what I've seen with my
clients, but also yourdeviations on the weekend tend
to get smaller and smallerbecause you just feel so much
better.
Speaker 1 (01:35):
Yeah you care more, you have more invested.
Therefore, you make a smarterdecision when you don't
necessarily have to be investedyeah, when you don't necessarily
have to be invested.
I do something similar with myclients I talk a lot about we
build systems around the lifethat they want to live because
we all have different schedules.
I think, you and I it's reallyeasy to promote resistance
(01:57):
training and figuring out how toimplement that in many
different ways, whethersomebody's coming into the gym
or working out at home or on theroad traveling.
But it doesn't always even haveto be purely that.
Not like you know that we couldsit here and spout off all the
benefits of why you shouldresistance train, but like
something as simple as going fora walk outside, you know, and
(02:18):
then in owning that, you know,because if you can stack up
those wins monday through friday, like okay, well, I just proved
to myself that I could walkevery day for an hour, it's
going to make you want to takeit further.
It's going to make you want toexplore more because you're
going to feel so much better asa result of just that one
decision.
Speaker 3 (02:34):
Sure, yeah, and that's where the 10,000 steps
has been so popular in the lastdecade, right.
Speaker 1 (02:41):
I used to laugh so much at it, and I think part of
that was just, you know, I foundfitness when I was young.
So, you know, at 19, 20 yearsold, I'm, you know, more active
than I'm ever gonna be in mylife, you know, in college,
right.
So you think about 10 000 steps.
You're like, oh, my god, thatdoesn't matter, like.
But I found, as I've maturedand coached more people, that,
(03:02):
uh, you know that that number isso impactful for anyone, I'd
say anybody over the age of 25,who's like, okay, you're working
now, more than likely at a deskjob somewhere, spending a lot
of time behind a screen.
Yeah, so that 10,000 steps iseverything and it's so much more
important.
Speaker 3 (03:22):
It's just a good, consistent gauge, right?
It's just a gauge of gauge,right?
It's just a gauge of where I'mat in the day.
Yeah, you're, it's by fouro'clock.
If you look down and you'relike man, I'm only at 2200 steps
for the day.
It's probably a good idea to getthe dog and go for a walk after
dinner or something.
Right, it's just moving yourbody.
You know, I just was talkingthe other day a whole show about
(03:43):
you know, the body, move it orlose it, and isn't that so true
though?
Yeah, the, the body is meant tomove and adapt and grow, and
it's such an amazing piece ofmachinery and you know, frankly,
if we just if we don't move iton a regular basis, it it tends
to start to shut down or or notgive you the feedback that it
(04:06):
would be giving you if you weremoving in every other machine,
every other machine does and youknow like a perfect example of
it is look at a 70 or 75 yearold that retires and they've
been working, you know, alltheir life and look at the life
expectancy of of those peoplewho don't find like pleasure,
passion and purpose in somethingelse after they retire.
(04:28):
Their life expectancy is withinfive to 10 years.
They're gone.
So you know.
That just shows.
I mean, I think it was IsaacNewton who actually said a body
of motion stays in motion.
Um, and it's so true, I meanit's breaking out the laws of
physics.
Speaker 1 (04:44):
Man, I like to use that one.
Actually I haven't, you know.
You know the laws of physics,but tying it to exercise is
really good.
Yeah, tell me a little bitabout like you know.
You had a pretty major injuryin your life where you didn't
have any control over, like whathappened.
Obviously that had to be likeplay havoc, havoc, like on your
(05:05):
mental health.
I know it would have been forme it was tough um for the
listeners.
Speaker 3 (05:12):
I was in a head-on collision.
An 18 year old kid was passingsomeone around a corner and um
hit me head on and um messed meup pretty good.
But the main thing it did froma fitness standpoint was it tore
my pectoral muscle off of myhumerus bone, so it completely
detached pectoral muscle.
(05:34):
So I had to have surgery tohave that reattached and had to
go through rehab.
So there was no upper bodyworkouts for a period of time,
you know.
But I'll say that I've alwayshad like, okay, if I can't do
that, what can I do?
(05:54):
Type mentality, yeah.
And so I just focused on otherthings and tried to really work
on leg strength, tried to reallywork on my hiking, my walking,
cycling, things like that that Icould do, things like that that
I could do, and that kind ofgot me through that period of
time that there was obviously nopush pull, you know, or you
(06:15):
know anything, upper body.
Speaker 1 (06:16):
You didn't have any moments where you were like man,
like I don't.
Speaker 3 (06:20):
Oh, no, I did.
Yeah, I mean, you know, truthbe told, I mean there was tears
and there was frustration andyou know, especially, my wife
helped me through a lot of thatand, um, she's so awesome when
it comes to just being a supportfor me and and coaching me
through things.
Yeah, so, uh, but, yeah, I mean, truth be told, yeah, there was
(06:41):
, there was tears andfrustration and, you know, again
, like a why me?
Type situation, but, um, thoseare always brief in comparison
to the nitty gritty, like we gotwork to do, right, you know,
you tell me I'm never going tobench press again.
I'm going to prove you wrong.
Yeah, watch, sit back and watch.
So, um, and I documented a lotof that through my social media
(07:04):
and stuff along the way, and Itried to use it as a way to
encourage others.
Like, look, we all have trials,we all have baggage, we all
have things that we're dealingwith and that no human is immune
to that, especially in the day,day and age we live in now and
I, and that's why I thinkconversations like these and and
what you do, uh, as a coach, is, you know, it's so important to
(07:28):
help people to just pushthrough adversity and push
through when you're not feelingit.
And you're not feeling thisnutrition thing, you're not
feeling this gym thing.
Dig your feet down and findyour inner motivation of why am
I doing this?
And again it goes back to thatlike who do I want to be in five
years, where do I want to beand what short-term things can I
(07:49):
look at right now to just keepmotivating me to keep going.
Speaker 1 (07:52):
I think it's really easy to get stuck in that hole
because that it's much easieronce you've been beaten down
just to like kind of stay there.
You have to be willing to lookfor it.
I guess you have to be willingto look for a way to get
absolutely and then be willingto not have found it, like you
might have to try a few things,you might have to give it a
little bit of time, butcontinuing to search for it,
(08:13):
because ultimately you know, ifyou lost your keys or you lost
your wallet, you're only goingto find it if you keep looking
for it.
You might look 10, 20 placesbefore you find it, but
eventually, once you find it,you're like, ah, good, like I
can go now.
Speaker 3 (08:28):
That's a really good point, and I use that same kind
of line of reasoning whendealing with women who deal with
weight loss resistance.
That's a hard one.
I'm like keep turning overrocks, don't stop, because
you're going to flip over onerock and then you're going to
find the answer.
And whether it's hormones orthyroid or gut or this or that
(08:50):
or wherever it is, just keepflipping over rocks, don't give
up, because we only really failis if we give up and we stop
trying.
Yeah Right, you're not failinguntil you do that.
Speaker 1 (09:03):
Well, I mean, I always talk about failing
forward.
Like you know, like you said,you can try a hundred hundred
different ways, but you onlyneed one to make it work.
Yep um to to have everythingchange for you.
And you know, we, I think, ashumans, you, you pick a bunch of
fruit off the tree and you geta sour, sour apple nine times
(09:26):
out of ten, looking for a sweetone.
But then when you find thatsweet one, you're like man, that
tastes so good, you know.
So, I think, to your point,it's really important for people
to, to be willing to experiencethat, because that's what
ultimately teaches us toidentify like this is the right
(09:47):
rock.
Speaker 3 (09:48):
Yeah, you know and do it in more, more ways than one
Right, not just health andfitness.
Do it in finance.
Do right Right.
Do it in business, do it in,you know, whatever music, art,
creativity, whatever it is, art,creativity, whatever it is.
You know, I guess I'm just I'measily trending towards one of
those people that I get superpassionate on a certain topic
(10:11):
and I want to learn all aboutthat and invest time and energy
into learning that Right.
And you don't have to go toschool for that.
There's so many resources,there's so much knowledge and
information now available at ourgrasp.
Don't limit yourself on whatyou can do and learn.
Uh, when it comes to any, anygenre have you found with your
(10:35):
clients?
Speaker 1 (10:35):
I know that we are a source of information that they
tend to rely on because of theservice that that we're
providing to them.
But, you know, I often getpeople who it's like paralysis
by analysis because there is somuch.
Yeah, I tend to use the thingsthat people already are using in
their daily life.
(10:55):
So, like you know, we talkabout like discipline.
We talk about just executingwhat's critical.
You know, even if it's verysimple things.
It's like you're going to showup for work, right, like you do
well at your job because you getpaid, so you're motivated
because you get paid, and sothere's this outcome.
You're looking for that.
You know you're going to get,as long as you show up and you
(11:16):
do the work and you make time todo it.
So why wouldn't that be thesame for your exercise and your
fitness?
You have this outcome if youbelieve wholeheartedly that
you're going to get there.
You're just going to show upfor it, and then that's what
gets us like 85% of the results.
Sure, yeah, right.
So have you found like anytactics like that or things that
you know help people get overthat paralysis?
(11:39):
Because there is just so much,it's overwhelming.
Speaker 3 (11:42):
Well, I used to to be I was really enthusiastic about
coaching and fitness andnutrition and I used to give
people meal plans and I wouldgive people extensive, you know,
like information blocks full ofstuff.
And I quit all that.
And then, you know, in the lastthree to five years, I've
realized, like, how do we, howdo we make this as simple as
(12:03):
possible for people?
And one of the things that, uh,we just talk about these core
principles is, like, you know,owning your Monday to Friday.
So important Be consistent inthe gym, try to get three days a
week in the gym, try to getthree days a week outside.
So, whether that's a bike, ahike, a walk, uh, whatever,
(12:26):
10,000 steps a day, you know,outside of the gym.
And I prefer to be not on apiece of equipment like a
treadmill or an elliptical.
Like, get outside, it's socrucial for our mental health.
And then we talk a lot aboutsmoothie, salad, roasted, and
for me, that's not actuallytelling people to have a
smoothie and a salad and aroasted meal.
It's like, hey, fine, this iswhat works for me.
These three things to keep itreally simple, as I start my day
(12:47):
with a smoothie, some sort ofprotein shake, smoothie, I have
a salad for lunch and then Ihave some sort of roasted dinner
, and it just makes owning myMonday through Friday really
easy.
And so the less I couldcomplicate things for clients
and just make it reallypalatable and that's what I've
tried to do with my show is justmake it short, bite-sized
(13:08):
pieces of information that aresuper palatable and that people
can take in and it doesn't feellike, oh my gosh, this daunting
thing that I have to learn andtake on.
I'm already taking on all theseother things in my life, and
isn't it true that that's why alot of people hire us as coaches
is because they're alreadyoverloaded in all these other
things in my life.
And isn't it true that that'swhy a lot of people hire us as
coaches is because they'realready overloaded in all these
(13:28):
other areas and they just wantto come into the gym and be told
just do this, this, this, this,you know.
So I think the lesscomplication the better,
especially in the day and age welive in.
So any coach that you'relistening to or that you find,
try to find one that um, onethat uncomplicates things and
makes it just really simple andeasy to take in that are causing
(13:51):
us problems.
Speaker 1 (13:52):
It's because there are these like it's a very quick
, very palatable things thattaste really good or, like you
know, even like shorts oninstagram.
It's a quick dopamine hit.
You found a way to makesomething that's really healthy,
(14:14):
uh, that that people canbenefit massively from, super
palatable and easy to consume,and you can just take it, apply
it and start reaping thebenefits yeah, I'll give you a
perfect example of that.
Speaker 3 (14:27):
So I had some friends who I'm close to.
They were like you know, justgive me one thing.
You know we were eating dinnerand they're like give me one
thing that I can do.
This is super, you know, it's,it's.
It's like the low hanging fruit, the easy thing, right, I'm
like stop eating after 7 pm.
It's like the most simple thingin the world right, but really
(14:51):
hard but it really is like yousleep better.
You, you don't eat calories upinto the point of your digestion
is the slowest in the day.
At the end of the day you havea longer fast from, you know, 6
37 pm until whenever you breakyour fast for breakfast.
Um, there's all these reasonswhy you wake up with a flatter
(15:12):
stomach.
You know your digestion gets alonger break in between.
You could go over all thereasons, right, but really it's
just that simple, like, yeah,I'm just gonna have tea or water
or a sparkly drink after 7 pm.
And lo and behold, my friendstried it for like six or eight
weeks.
They both lost 10 pounds.
They were sleeping better,didn't change anything else,
(15:32):
nothing else.
They, they literally ate anddid the exact same thing.
Yeah, but that one thing wasjust something so simple and
palatable that they could say Ican do that, yeah, and then it's
lifestyle change.
Speaker 1 (15:45):
Well, I can't think of a better way to wrap it up
without like one of the besttips that you could have.
I found that sparkly drinks aremy friend after 7 o'clock, so
that's what.
Speaker 3 (15:55):
I use Definitely.
Speaker 1 (16:02):
Zevia is root beer.
Zevia is my jam.
After 7 pm.
Root beer is a thing you know,like among fitness people, like
I've noticed.
I, we did.
We have root beer in the house,yeah and uh.
Yeah, I found I've noticed thatit's like a trend.
I don't know, maybe it's justmy friends like and in the
winter.
Speaker 3 (16:14):
In the winter maybe, like last night, I did an
elderberry lemon balm tea, uh,because it's colder.
Maybe I don't want a cold drink, um, but yeah, I mean it's I.
Speaker 1 (16:24):
I still enjoy something after 7 pm, and that's
you still get your treat, youstill can look forward to it.
I think it's just shifting thatmindset of it doesn't have to
be like chocolate, cake orcookies or baked goods or yep.
So awesome man.
Thanks for coming on.
I appreciate you.
We'll have you back.
I think there's moreconversation to be had.
Definitely, yeah, let's do it.
Come on.
(16:44):
Thanks for joining us.
We'll see you next one.
See ya.
Welcome to Lifestyle Strength, your guide to
mastering health and well-beingin the real world.
Speaker 2 (00:04):
I'm Ariel, a massage therapist with over a decade of
experience in holistic health,and I'm here with Lucas, a
seasoned fitness coach, who'stransformed the lives of
hundreds in Northwest Arkansas.
Speaker 1 (00:14):
We're here to share real stories and expert insights
about embracing a healthylifestyle while balancing the
everyday hustle.
Speaker 2 (00:20):
Join us as we explore practical ways to achieve
wellness and thrive amidstlife's challenges.
Speaker 1 (00:25):
Let's dive in.
Speaker 3 (00:27):
Yeah, and it's really like what we're talking about
here is not rocket scienceeither.
Like you don't have to do thisperfect.
Speaker 1 (00:35):
We don't do it perfect.
None of us do so you know.
Speaker 3 (00:39):
really what we're talking about is just
consistency, and you know I talka lot about my with my clients,
about owning your Mondaythrough Friday.
If we can own those five days,we're consistently owning the
majority of our week, weekend,week out, 365 days a year.
And that's where you see, overtime, the growth happens.
(01:02):
You start stacking years ofowning your Monday through
Friday.
So I encourage anybody if youfelt like you're yo-yoing and
you can't just stick to a plan,you've got to figure out what
works for you on a normal Mondaythrough Friday routine.
Everybody's routine isdifferent.
Everybody's work routine, hisschedule is different.
So once you figure that out,then not only do you develop
(01:25):
this track record of consistencyand what I've seen with my
clients, but also yourdeviations on the weekend tend
to get smaller and smallerbecause you just feel so much
better.
Speaker 1 (01:35):
Yeah you care more, you have more invested.
Therefore, you make a smarterdecision when you don't
necessarily have to be investedyeah, when you don't necessarily
have to be invested.
I do something similar with myclients I talk a lot about we
build systems around the lifethat they want to live because
we all have different schedules.
I think, you and I it's reallyeasy to promote resistance
(01:57):
training and figuring out how toimplement that in many
different ways, whethersomebody's coming into the gym
or working out at home or on theroad traveling.
But it doesn't always even haveto be purely that.
Not like you know that we couldsit here and spout off all the
benefits of why you shouldresistance train, but like
something as simple as going fora walk outside, you know, and
(02:18):
then in owning that, you know,because if you can stack up
those wins monday through friday, like okay, well, I just proved
to myself that I could walkevery day for an hour, it's
going to make you want to takeit further.
It's going to make you want toexplore more because you're
going to feel so much better asa result of just that one
decision.
Speaker 3 (02:34):
Sure, yeah, and that's where the 10,000 steps
has been so popular in the lastdecade, right.
Speaker 1 (02:41):
I used to laugh so much at it, and I think part of
that was just, you know, I foundfitness when I was young.
So, you know, at 19, 20 yearsold, I'm, you know, more active
than I'm ever gonna be in mylife, you know, in college,
right.
So you think about 10 000 steps.
You're like, oh, my god, thatdoesn't matter, like.
But I found, as I've maturedand coached more people, that,
(03:02):
uh, you know that that number isso impactful for anyone, I'd
say anybody over the age of 25,who's like, okay, you're working
now, more than likely at a deskjob somewhere, spending a lot
of time behind a screen.
Yeah, so that 10,000 steps iseverything and it's so much more
important.
Speaker 3 (03:22):
It's just a good, consistent gauge, right?
It's just a gauge of gauge,right?
It's just a gauge of where I'mat in the day.
Yeah, you're, it's by fouro'clock.
If you look down and you'relike man, I'm only at 2200 steps
for the day.
It's probably a good idea to getthe dog and go for a walk after
dinner or something.
Right, it's just moving yourbody.
You know, I just was talkingthe other day a whole show about
(03:43):
you know, the body, move it orlose it, and isn't that so true
though?
Yeah, the, the body is meant tomove and adapt and grow, and
it's such an amazing piece ofmachinery and you know, frankly,
if we just if we don't move iton a regular basis, it it tends
to start to shut down or or notgive you the feedback that it
(04:06):
would be giving you if you weremoving in every other machine,
every other machine does and youknow like a perfect example of
it is look at a 70 or 75 yearold that retires and they've
been working, you know, alltheir life and look at the life
expectancy of of those peoplewho don't find like pleasure,
passion and purpose in somethingelse after they retire.
(04:28):
Their life expectancy is withinfive to 10 years.
They're gone.
So you know.
That just shows.
I mean, I think it was IsaacNewton who actually said a body
of motion stays in motion.
Um, and it's so true, I meanit's breaking out the laws of
physics.
Speaker 1 (04:44):
Man, I like to use that one.
Actually I haven't, you know.
You know the laws of physics,but tying it to exercise is
really good.
Yeah, tell me a little bitabout like you know.
You had a pretty major injuryin your life where you didn't
have any control over, like whathappened.
Obviously that had to be likeplay havoc, havoc, like on your
(05:05):
mental health.
I know it would have been forme it was tough um for the
listeners.
Speaker 3 (05:12):
I was in a head-on collision.
An 18 year old kid was passingsomeone around a corner and um
hit me head on and um messed meup pretty good.
But the main thing it did froma fitness standpoint was it tore
my pectoral muscle off of myhumerus bone, so it completely
detached pectoral muscle.
(05:34):
So I had to have surgery tohave that reattached and had to
go through rehab.
So there was no upper bodyworkouts for a period of time,
you know.
But I'll say that I've alwayshad like, okay, if I can't do
that, what can I do?
(05:54):
Type mentality, yeah.
And so I just focused on otherthings and tried to really work
on leg strength, tried to reallywork on my hiking, my walking,
cycling, things like that that Icould do, things like that that
I could do, and that kind ofgot me through that period of
time that there was obviously nopush pull, you know, or you
(06:15):
know anything, upper body.
Speaker 1 (06:16):
You didn't have any moments where you were like man,
like I don't.
Speaker 3 (06:20):
Oh, no, I did.
Yeah, I mean, you know, truthbe told, I mean there was tears
and there was frustration andyou know, especially, my wife
helped me through a lot of thatand, um, she's so awesome when
it comes to just being a supportfor me and and coaching me
through things.
Yeah, so, uh, but, yeah, I mean, truth be told, yeah, there was
(06:41):
, there was tears andfrustration and, you know, again
, like a why me?
Type situation, but, um, thoseare always brief in comparison
to the nitty gritty, like we gotwork to do, right, you know,
you tell me I'm never going tobench press again.
I'm going to prove you wrong.
Yeah, watch, sit back and watch.
So, um, and I documented a lotof that through my social media
(07:04):
and stuff along the way, and Itried to use it as a way to
encourage others.
Like, look, we all have trials,we all have baggage, we all
have things that we're dealingwith and that no human is immune
to that, especially in the day,day and age we live in now and
I, and that's why I thinkconversations like these and and
what you do, uh, as a coach, is, you know, it's so important to
(07:28):
help people to just pushthrough adversity and push
through when you're not feelingit.
And you're not feeling thisnutrition thing, you're not
feeling this gym thing.
Dig your feet down and findyour inner motivation of why am
I doing this?
And again it goes back to thatlike who do I want to be in five
years, where do I want to beand what short-term things can I
(07:49):
look at right now to just keepmotivating me to keep going.
Speaker 1 (07:52):
I think it's really easy to get stuck in that hole
because that it's much easieronce you've been beaten down
just to like kind of stay there.
You have to be willing to lookfor it.
I guess you have to be willingto look for a way to get
absolutely and then be willingto not have found it, like you
might have to try a few things,you might have to give it a
little bit of time, butcontinuing to search for it,
(08:13):
because ultimately you know, ifyou lost your keys or you lost
your wallet, you're only goingto find it if you keep looking
for it.
You might look 10, 20 placesbefore you find it, but
eventually, once you find it,you're like, ah, good, like I
can go now.
Speaker 3 (08:28):
That's a really good point, and I use that same kind
of line of reasoning whendealing with women who deal with
weight loss resistance.
That's a hard one.
I'm like keep turning overrocks, don't stop, because
you're going to flip over onerock and then you're going to
find the answer.
And whether it's hormones orthyroid or gut or this or that
(08:50):
or wherever it is, just keepflipping over rocks, don't give
up, because we only really failis if we give up and we stop
trying.
Yeah Right, you're not failinguntil you do that.
Speaker 1 (09:03):
Well, I mean, I always talk about failing
forward.
Like you know, like you said,you can try a hundred hundred
different ways, but you onlyneed one to make it work.
Yep um to to have everythingchange for you.
And you know, we, I think, ashumans, you, you pick a bunch of
fruit off the tree and you geta sour, sour apple nine times
(09:26):
out of ten, looking for a sweetone.
But then when you find thatsweet one, you're like man, that
tastes so good, you know.
So, I think, to your point,it's really important for people
to, to be willing to experiencethat, because that's what
ultimately teaches us toidentify like this is the right
(09:47):
rock.
Speaker 3 (09:48):
Yeah, you know and do it in more, more ways than one
Right, not just health andfitness.
Do it in finance.
Do right Right.
Do it in business, do it in,you know, whatever music, art,
creativity, whatever it is, art,creativity, whatever it is.
You know, I guess I'm just I'measily trending towards one of
those people that I get superpassionate on a certain topic
(10:11):
and I want to learn all aboutthat and invest time and energy
into learning that Right.
And you don't have to go toschool for that.
There's so many resources,there's so much knowledge and
information now available at ourgrasp.
Don't limit yourself on whatyou can do and learn.
Uh, when it comes to any, anygenre have you found with your
(10:35):
clients?
Speaker 1 (10:35):
I know that we are a source of information that they
tend to rely on because of theservice that that we're
providing to them.
But, you know, I often getpeople who it's like paralysis
by analysis because there is somuch.
Yeah, I tend to use the thingsthat people already are using in
their daily life.
(10:55):
So, like you know, we talkabout like discipline.
We talk about just executingwhat's critical.
You know, even if it's verysimple things.
It's like you're going to showup for work, right, like you do
well at your job because you getpaid, so you're motivated
because you get paid, and sothere's this outcome.
You're looking for that.
You know you're going to get,as long as you show up and you
(11:16):
do the work and you make time todo it.
So why wouldn't that be thesame for your exercise and your
fitness?
You have this outcome if youbelieve wholeheartedly that
you're going to get there.
You're just going to show upfor it, and then that's what
gets us like 85% of the results.
Sure, yeah, right.
So have you found like anytactics like that or things that
you know help people get overthat paralysis?
(11:39):
Because there is just so much,it's overwhelming.
Speaker 3 (11:42):
Well, I used to to be I was really enthusiastic about
coaching and fitness andnutrition and I used to give
people meal plans and I wouldgive people extensive, you know,
like information blocks full ofstuff.
And I quit all that.
And then, you know, in the lastthree to five years, I've
realized, like, how do we, howdo we make this as simple as
(12:03):
possible for people?
And one of the things that, uh,we just talk about these core
principles is, like, you know,owning your Monday to Friday.
So important Be consistent inthe gym, try to get three days a
week in the gym, try to getthree days a week outside.
So, whether that's a bike, ahike, a walk, uh, whatever,
(12:26):
10,000 steps a day, you know,outside of the gym.
And I prefer to be not on apiece of equipment like a
treadmill or an elliptical.
Like, get outside, it's socrucial for our mental health.
And then we talk a lot aboutsmoothie, salad, roasted, and
for me, that's not actuallytelling people to have a
smoothie and a salad and aroasted meal.
It's like, hey, fine, this iswhat works for me.
These three things to keep itreally simple, as I start my day
(12:47):
with a smoothie, some sort ofprotein shake, smoothie, I have
a salad for lunch and then Ihave some sort of roasted dinner
, and it just makes owning myMonday through Friday really
easy.
And so the less I couldcomplicate things for clients
and just make it reallypalatable and that's what I've
tried to do with my show is justmake it short, bite-sized
(13:08):
pieces of information that aresuper palatable and that people
can take in and it doesn't feellike, oh my gosh, this daunting
thing that I have to learn andtake on.
I'm already taking on all theseother things in my life, and
isn't it true that that's why alot of people hire us as coaches
is because they're alreadyoverloaded in all these other
things in my life.
And isn't it true that that'swhy a lot of people hire us as
coaches is because they'realready overloaded in all these
(13:28):
other areas and they just wantto come into the gym and be told
just do this, this, this, this,you know.
So I think the lesscomplication the better,
especially in the day and age welive in.
So any coach that you'relistening to or that you find,
try to find one that um, onethat uncomplicates things and
makes it just really simple andeasy to take in that are causing
(13:51):
us problems.
Speaker 1 (13:52):
It's because there are these like it's a very quick
, very palatable things thattaste really good or, like you
know, even like shorts oninstagram.
It's a quick dopamine hit.
You found a way to makesomething that's really healthy,
(14:14):
uh, that that people canbenefit massively from, super
palatable and easy to consume,and you can just take it, apply
it and start reaping thebenefits yeah, I'll give you a
perfect example of that.
Speaker 3 (14:27):
So I had some friends who I'm close to.
They were like you know, justgive me one thing.
You know we were eating dinnerand they're like give me one
thing that I can do.
This is super, you know, it's,it's.
It's like the low hanging fruit, the easy thing, right, I'm
like stop eating after 7 pm.
It's like the most simple thingin the world right, but really
(14:51):
hard but it really is like yousleep better.
You, you don't eat calories upinto the point of your digestion
is the slowest in the day.
At the end of the day you havea longer fast from, you know, 6
37 pm until whenever you breakyour fast for breakfast.
Um, there's all these reasonswhy you wake up with a flatter
(15:12):
stomach.
You know your digestion gets alonger break in between.
You could go over all thereasons, right, but really it's
just that simple, like, yeah,I'm just gonna have tea or water
or a sparkly drink after 7 pm.
And lo and behold, my friendstried it for like six or eight
weeks.
They both lost 10 pounds.
They were sleeping better,didn't change anything else,
(15:32):
nothing else.
They, they literally ate anddid the exact same thing.
Yeah, but that one thing wasjust something so simple and
palatable that they could say Ican do that, yeah, and then it's
lifestyle change.
Speaker 1 (15:45):
Well, I can't think of a better way to wrap it up
without like one of the besttips that you could have.
I found that sparkly drinks aremy friend after 7 o'clock, so
that's what.
Speaker 3 (15:55):
I use Definitely.
Speaker 1 (16:02):
Zevia is root beer.
Zevia is my jam.
After 7 pm.
Root beer is a thing you know,like among fitness people, like
I've noticed.
I, we did.
We have root beer in the house,yeah and uh.
Yeah, I found I've noticed thatit's like a trend.
I don't know, maybe it's justmy friends like and in the
winter.
Speaker 3 (16:14):
In the winter maybe, like last night, I did an
elderberry lemon balm tea, uh,because it's colder.
Maybe I don't want a cold drink, um, but yeah, I mean it's I.
Speaker 1 (16:24):
I still enjoy something after 7 pm, and that's
you still get your treat, youstill can look forward to it.
I think it's just shifting thatmindset of it doesn't have to
be like chocolate, cake orcookies or baked goods or yep.
So awesome man.
Thanks for coming on.
I appreciate you.
We'll have you back.
I think there's moreconversation to be had.
Definitely, yeah, let's do it.
Come on.
(16:44):
Thanks for joining us.
We'll see you next one.
See ya.
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