January 15, 2024 • 57 mins
Kenny Crowell is an everyday person just like you who shares a story of a husband and father who, like many of us, woke up one day and realized life had taken over and he needed to lose weight. Kenny shares how he changed his diet and his workouts in order to lose weight and insure a healthy and active lifestyle.
Kenny was born and raised in upstate NY. As a latch key kid he spent most of his time outdoors and playing sports. After college he started a sales job in the legal space out of NYC. Once burnt out and tired of the snow, he and his wife decided to trade the mountains for the ocean. He now lives in Flagler Beach, FL with his wife and two sons. He is an avid runner and golfer, but most importantly, a husband and father.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:11):
This is Angela Grayson fromthe Loving Life Fitness Podcast.
To help others in their fitnessjourney.
It's all possible! It’s timeto wake up.
(00:35):
Here we go.
Hello, everyone.
This is Angela Graysoncoming at you from the
Loving Life Fitness Podcast,where I talk to professionals
and everyday people about healthand fitness to try to give
you inspiration to live yourbest life.
(00:57):
And today we have on the showKenny Crowell and he's
going to sharewith us some facts
about his lifeand how he's gotten to where
he is today in healthand fitness and maybe
even share more.
So Hi, Kenny.
How are you today?
Hi, Angela.
I'm great.
Thanks for having me on.
I really appreciate it.
I really appreciateyou saying yes.
(01:20):
Kenny, let's go.
Let's go back to when youwere a kid, born and raised
in upstate New York.
I come from a long Island,so we have something in common
there.
Tell us about your lifein sports, maybe, or what
got you going in the directionto be able to be outside
and be with your friends.
Go ahead.
Sure.
(01:40):
So it's funny.
So my life and mostly my fitnessjourney is ebbs and flows.
So as most kidskind of growing up
in the eightiesas a latchkey kid,
so I'd come home from school,get my bike, need
my friends, we'dplay every sport under the sun
from hockey to basketballto football to baseball.
So I was always very activegrowing up.
(02:02):
I was always in great shape.
I loved sports.
I played sports all throughhigh school, mostly in track,
in baseball.
And then when I went to college,to a community college local,
to where I lived and there wasno sports program there.
So I kind of just stayed activewith my friends, playing
pickup games and and whatnot.
And then from there iswhere I kind of after college,
(02:23):
I took a job in the city where,you know, everyone who
lives upstate New Yorklikes to bike, to go
to the ends of the city to workwhere the money is.
And that's where I found thatwhen you don't stay active
and when you keep your foodlifestyle on it, it catches
up to you.
So I'll go I'll touch on thata little later.
(02:45):
But growing up, I thinkthe benefits of being a
latchkey kid, which I found nowhaving two kids of my own,
we're a little more controlling.
Where I was always out.
I was always, like I said,playing every sport
you could think of.
So I had the abilityto be around my friends
all the time, even afterschool, socialize.
And I think that was reallyimportant part of just me
(03:09):
growing up and and getting backinto the fitness space
where I kind of put outa bunch of weight and lost it
all again.
Yeah.
So that was kind of my childhoodlatchkey kid playing sports
my entire life, being aroundfriends and just and having
really enjoyment of the outdoorsas well.
So especially upstate New York.
I mean, I lived nextto the mountains, so it was
(03:29):
it was outstanding.
Absolutely.
So you had said somethingabout your lifestyle
when you startedworking in the city
that you were going down maybethe wrong path as far
as your health and fitnesswas concerned.
Let's talk about thata little bit.
Yeah, sure.
So I was in the legal space,so we would help law firms
kind of work like managetheir documents
(03:51):
for for lawsuits.
So it's a lot of rushing around,especially lawyers
in New York Citydon't like to wait.
So a lot of runningaround all day.
So you're eating on the run.
You're grabbing what you canfor the morning.
New York City, the morning wasa bagel, as, of course,
or an egg sandwichbecause they're delicious.
So I'd have one of thoseand some coffee and then
you'd be snackingthrough the day to stay.
(04:12):
Stay full on and for lunchyou're having sandwiches
and for dinneryou're entertaining clients.
So you're out drinkingand you're eating bar food.
And it was kind of like the frogin the water, like you didn't
I didn't know I was puttingall that weight until one day
because my passport, I look atthe picture and I was like,
Who is this?
And it was justhaving to be a bad, bad picture.
Had a bad day.
(04:33):
So that was around 2008,I think is when I was probably
at my heaviest.
I think I got up to around £215and it was not in
the £215 of muscle.
It was the opposite direction.
So being a kid who had alwaysbeen active and playing sports
and then seeing what I knowmy lack of doing
(04:55):
had done to myself, I decidedI was like, It's time
for a change.
So I kind of slowly I startedexercising again.
Nothing crazy.
It was more like just adjustingmy food.
I think that's what it was.
And this, instead oftaking the van to go see clients
in the city, I would walksomething over.
So it was littlestarted with the little steps.
And then eventuallyI got married and then
(05:17):
the wedding was coming.
So my wife was doingthe whole like, I'm she's going
to exercise every day for untilthe wedding so she can
fit into that dress.
And I was like, okay, I'll,I'll join you.
And then I lost some weight.
I was looking great.
I still look at thewedding pictures and I'm
kind of like, I wish I had,you know, done a little
more again, taking steps in theright direction.
And then we had our first kidsand the the first time
(05:41):
you have a kids to eatfor to mentality for both
the husband and the wifebecause she was
craving, you know, ice cream or,you know, pizza forever, baby.
And, you know, living inNew York, it's very easy to eat
those delicious thingsbecause everything is delicious.
So I got, you know, put onweight again.
And then finally my wifewas having problems taking
the weight off.
(06:01):
So and for me, when I startedjust walking and adjusting
my diet, I had an easytime taking weight off.
So she said, let's do thecarnivore diet.
No, it wasn't hard.
I'm sorry, the Cavemancaveman diet.
And that's where I found mylove of black coffee.
Because you can't haveany sugar or milk dairy products
in the beginning.
(06:22):
So we started doing that diet.
It worked fantastic for me.
I shed a bunch of weight.
She was having problemswith that.
But that kind of kick startedto me going, Oh, it really
is the food I'm eating.
It's doing a lot of what's goingon in my body.
So I really got my dietin check, probably right after
my first kid was born in 2014ish to 2015.
(06:45):
That's when I really stepped upmy game when it came to fitness.
And then one of my good friendswas doing a Spartan race.
So I know you and Heatherare trained on, and I met her
when I first moved down to goto Fitness one.
She was when we signed upand I saw the Spartan T-shirt
and we chatted about that.
But that's where didI first born, raced and I
fell in love with it.
(07:06):
Lucky for me, where I livedin New York, the majority of
the races, the you know,the three of them ones they do
were all 20 minutesin my house and I
so I didn't have to travel hoursto go to these things, which
some people do.
And I knew that I was goingto really enjoy these races
and challenged myself.
I needed to reallystart training for it.
(07:28):
So that's wheremy life really took the one day
return to back on to the like,get my life in gear.
I now have one kidwant to have more.
I don't want to be the dad who'syou see at the ballgame,
who looks at you and havea heart attack.
I was like, I don't need that.
I want to be around for my kidsas long as possible.
So I started started runningand that's where I kind of fell
(07:52):
back into my love for runningbecause I ran cross-country
in high school and knowrunning's most things
where you stop.
Yeah, I was eating somuch running because I'm
running in high schooland I'm running,
you know, 15 miles, 20 miles.
And then you start runningand you keep eating, you know,
all the garbage.
So I got back into running,running hills,
running mountains.
(08:12):
And then the waywas falling off, and I was just
that's when I said to myself,it can be done.
It's not an impossible journey.
It's just dedication.
It's just doing somethinga little bit every day.
And when I first startedrunning again, I didn't run.
I didn't run half a marathon.
I ran a mile and it wasmostly walking.
(08:34):
I would jog a little,I would walk a little jog,
little walker.
Well, and like I said before,baby steps, it kind of got me
to where I am now.
And and, you know, I runalmost every day.
My morning runs, get my coffeeand come home. So.
Absolutely.
That's great.
How far do you run?
So now that myI've been noticing, getting a
(08:56):
little older and breaking downa little more because now I'm
really trying to also implementmore strength training,
which I did in the gatefor a while because I
was running so much.
I've been trying to cut it backfrom where I was,
probably running 5 to 6 miles,5 to 6 days a week.
It's now I'll run through aboutthree miles or so,
five days a week.
(09:16):
So I try to hit 15 miles a weekis kind of my goal.
Now.
I want to run this6 to 700 miles a year is what
I want to hit.
I tried out, I try to do2001 year and my body told me
to stop both.
And that's another thingthat's important.
Listen to your body.
It's some people want to pushthrough it, but in the long run,
I especially for meget, like you said, getting back
(09:38):
into strength.
Training in my late thirtiesis when I started getting back
into it.
It's better to list your bodyand rest than push it get hurt.
And now you're set backthree weeks because you can't,
you can't do anything.
So yeah, a lot, a lot of lessonslearned through
that, through this,this journey, a lot of possible
to get back into these things.
(09:59):
Absolutely.
And do you find thatthe strength training
is helping youwith your running?
I mean, not as far as, you know,going farther,
but strength wise.
So I've found oddlyenough as well I shouldn't say
that enough actually makestotal sense.
I have lower back issues.
I've had them for my kids.
(10:19):
Like I said before, my careerwas documents in New York City
and before everything becameelectronic, electronic based,
I was I would picking up boxesevery day, hundreds of them.
And when you're young,you're young, you think
you're invincible and you don'tthink to bend at the knees.
So I've had lower back issuesas ever, you know,
ever since, really.
So that's also whyalso straight away
from a lot of thestrength training, I was always
(10:41):
afraid to hurt myself.
But once I kindof said to myself, you know,
you read the studiesand you hear everybody talk
about how once you hadeven over 30, your bone
density starts to starts togo down.
And I said, I don't need to.
I've watched family membersget older and haven't
done anything and they canbarely walk.
And there are 80 years old.
That's not me, believe me.
(11:01):
Yeah.
So I really got backinto strength training and it's
actually it's if anything,it's helped my back.
So it started with just doingbodyweight squats and I had
of a kettlebell.
So I just do like kettlebelldeadlifts and I would
just make surethat I was focusing
on proper movements and reallystrengthening like that
core part of my backand it's been in my difference.
(11:24):
Now I'm, I can go onlonger runs now
if I do longer runs and my backdoesn't hurt, where
if I was doing longer runswhile I small was great,
I can run because I was,you know, maybe
I was £6 lighter.
I could run longer,I was leaner, but I
my back would hurt.
Right now.
I could do these thingsand doesn't hurt anymore.
So that sounds like you did itthe right way.
Yeah.
(11:45):
I try to get peoplewith different kinds of injuries
to work their musclesin a way to where it'll help
strengthen the joint.
That's an issue.
And in the long run it'sgoing to help.
Yeah, especially if youuse proper form or if
you don't know the proper form,get someone to help you
who can show you and make sureyou do it right.
Sometimes we thinkwe're doing it right,
(12:06):
that somebody else is watchingyou and it's like, No, no,
you know, or look in the mirror.
Yeah.
And that's the onegood thing about at least
my personality.
I've never been afraid hereto ask people things.
So when I first the gym can beextremely intimidating
for people, especiallyif they'd never
been there before.
I get it.
Because especially as aas a young kid being at the gym,
like I was in high schoolin the weight room
(12:28):
and you, like, have to puta lot of weight on here.
I have to look like I'm strongand people have the mentality
going to the public gyms likethey think they have
to look like they're not weak,so they want to hurt themselves
or they'll go, Oh, I've neverdeadlifting before, but let me.
I feel like I'm strong, stronglyput on £250 and see
if I can do it.
And then something cracksand they go look.
(12:48):
So I've never been afraid to asksomebody and like,
Am I doing this right?
Like I'll go to a trainerand say this Look right to you.
I just want to make sure I'm notgoing to hurt myself.
I'll go and I'll putall the on £10 plates and
bumper plates on the thingand to practice my form
to make sure I'm doing a right,because I don't care
if I'm getting too oldto her, by her by myself and be
out of commission for a month.
(13:09):
And this is something I needto do every day.
And my wife knows, but I haven'tworked out.
We just go do something.
I'm like, okay, well,so you had said that you
met Heather Tran at the gym,the fitness one where I used
to work also.
That's great.
And she was into Spartan racing.
I think she still is.
As a matter of fact.
Did you ever do any of the raceswith her?
(13:29):
So I have not.
But no, we originally hadwe had talked about it
once cause I was talking tothe Spartan training on
the back field area and Iwas going to try
to join the team, but there wasso many things going on
with our new sideand I was brooding what the
things were.
If I was doing the race,I was literally getting up
just enough times.
Get there, do the race,get in the car.
(13:50):
Well, as you know, I neverI never really did
any of the races with anyoneexcept my one buddy
who got me into it.
And a funny story on that.
It was the my first race everwas the sprint, which was
the short one.
It's like a5k, I think it'slike 15 obstacles or something
like that.
What were the obstacles?
So the obstacles a lot.
(14:10):
So people don't realizethe obstacles in
this are a little very strange.
Their forearm and grip strength.
So while the wallsyou jump over those
six foot walls, they're fun.
You pick up, you carrythe bucket full of gravel,
you know it hurts, but youput it down, you pick it up.
But the monkey bars I foundwere one of those things
(14:30):
where I had a deficit.
I didn't know.
I was like, Oh, I do monkeybars, The kid is easy.
And then when you don't realizewhen you just run two miles,
you have really exercisedit forever and everything's
kind of achy.
You're sweating wet shots.
But the first motivator,Elliott Kid in the movie,
I was like, this slicked backand just let it sit on my back.
That was a lot of fun.
(14:51):
We have, you know, there's theA-frame wall you got to
climb over.
But I mean, it's like I said,a lot of monkey bar stuff,
a lot of rope swings, the rings.
You gotta do the ring swings.
Those are fun.
The most challenging part of itis for someone who is a runner
who wants to these races.
They think that I run,I can do this barn races.
Oh, I'm like I and my buddywho used to run a lot,
(15:14):
he wanted to do the assurancewith me.
One day and he's like, I canI can run a seven minute
mile pace, fouror five K and like, that's great
when you're doing this race,just know it's going to take you
at least 40 minutes to dothe three miles.
He's like, No way.
Okay.
Then right around 40, 45 minutesis when we want
to finish the racebecause it's like, you know,
realize like you're you're tiredyourself out, like you're
(15:36):
doing burpees.
You miss something.
You're, you're sittingan obstacle in your, you know,
you're swinging.
It takes up time.
All these things take timeand then you're tired.
So you're like, I need a minuteto rest.
And so they're a lot of fun.
They're more funto do with people.
I've only donea few with Phelps, and the rest
were all just by myself.
But it's a great wayto challenge yourself.
It's a great wayto push yourself.
(15:57):
People think they can't do it.
I've seen people run those raceswhere you wish you the best
and I hope you can complete thisand then you see them come down
the finish line and they crossand you're like, Good for you.
I mean, people, they can do it.
You can push the body.
The body can do so much morethan people think it can do.
The reason most people quitis because their brain
(16:17):
quits on them.
And it happens to me.
There are times I'm runningand like, I'll just go
back to the car and I'm like,What are you doing?
Just keep going, just keep goingand you keep going
and you're fine.
You get through it.
But I mean, the mental mentallyis the hardest thing
to push yourself when you'reuncomfortable, but you're
also the only way to get better,which teaches us also in
(16:39):
everyday life.
If we apply those rules in sportto everyday life,
you can go a lot, lot fartherin life.
Just keep on pushing through.
It's going to happen.
Absolutely.
And a good examplethat was after my first
initial Spartan race, one of mywho was a he's a friend,
but he was also attime was a client and he was
(17:01):
a good client.
And he said, Oh, you do aSpartan race.
I'm I do Spartan races.
You're going to runthe ultra Spartan race with me.
And I'm like, What is that?
You know what?
That is a dumb one.
He goes, It's a 50 K Spartanrace with like 70
something obstacles as throughthe ski down.
I was like, You're outof your mind.
I'm not doing that.
(17:22):
He's like, Well,then I'm not going to give
you business.
And I said, Well, looks likewe're running a race. So.
So that was actually and I doI do give him
a lot of credit forhe kickstarted also my
running beside for megetting back into Spartan races.
That was a good kick startI needed because I said
if I'm going to run31 point whatever,
(17:42):
miles up and downa ski mountain, I'd better
be ready.
Like, this is oneof those things where I can
kind of like I can fake ittill I make it like that.
So benefits of living upstateNew York.
I like I said, I lived nextto a mountain.
So the mountain community by me,it was from the bottom
of the mountain all the wayto the top house when I was from
just over a mile.
(18:02):
And I would run thatback and forth, I mean,
for an hour.
And then I'm go to the newI'd go to the park and I would
do lunges for like a soccerfield line.
I worked my leg strengthand then I would do
forearm exercises and I'll dopull ups tasks.
I was like, I need to know thatI can run the mountain and I can
do the monkey bars.
So the most important,they said, I'll
(18:23):
we start the race.
We fired up, ready to go.
He gets to Mile six.
He's like, I can't doit anymore.
And I was like, Well, lookslike I'm finishing the race
alone inside of therest of the race by myself
and gradually some thank you.
But I took again back toa mentally being tough about it.
I took everything for menot to go all good on the
(18:44):
now if you like.
Oh, yeah, we're done.
Let's go.
I said, You know what?
I'm going to keep trudgingalong by.
See you down there.
Great.
If you want to go all miles,I'll see you.
See you next week.
Yeah.
Just the race so behind you.
I know my listeners can't see,but behind you, you have
all kinds of ribbonsand all kinds of stuff going on
(19:06):
back there.
It is one of the bestfrom your Spartan race.
You're all true.
So this is some of the ultraright here.
It's also almost belt buckle.
Nice.
And then I did one more ultraover here that no one can see.
I know what it's like.
Gerbil want nice.
Very nice.
And then that one was the lastSpartan race I had done.
(19:31):
Yeah.
So, Kenny, you're very proudof your accomplishments,
and you should be.
And it was.
It's a long journeyto get there.
It was a lot of physicaland mental anguish during some
of those times.
So the last one I had donewas the Thanksgiving before
COVID hit.
It was in South Carolina,and it was, I'm sorry,
(19:51):
North Carolina.
I moved to North Carolina.
I was at a horse, a horse ranchthrough again, through
the mountains in the Carolinas,same client slash friend.
It was like, let's do this one.
I'll do with you will fly overand we'll go right.
He backed out the day before.
So yeah, he's over twowhen it comes to,
but oh my gosh, was he agreat motivator for you
(20:12):
even though in completethe races?
That's incredible.
I hope he listensto this podcast.
Maybe next time he'll completehis race.
But what I'll say, but again,but that was another one
where it was I woke upin the morning and when human on
I got there was kind of wasn'tcold, but it was a warm
it was in Novemberin North Carolina.
Next morning I wake up,it's dark, it's raining,
(20:36):
it's 40 degrees.
And I'm I'm saying tosomeone like, what am I doing?
So the way they hadit set up was it was two
loops of their their like nexttheir longest normal race,
which is just the regular beast.
And you get when you're finishedthe first loop, you go to
the station where you canrefuel, you're starving,
you feel the water,you can take a break.
(20:57):
And they had a fire goingand I was already wet and cold
and I was there and was likeyou to stay here.
I could get warmand it's lead to go back
in the race.
It wasn't like you just go.
They had it was likea hundred foot.
They had a it was a drainagetube and those big plastic ones
and you had to crawl underthat 100 feet to get back
into the race.
And I'm like, Why would I dothis to myself?
(21:18):
But I've always had and I don'tknow if this will
help some people, but wheneverI'm doing something is
extremely difficultand I know there's an end to it.
Like one of these races,I always say to myself,
How are you going to feelwhen you wake up tomorrow
knowing that at that same timeyou could have done the race
(21:39):
like you're going to feel greatthe day you went home
and you didn't complete it.
Are you going to feel amazing?
You wake up even they're goingto be sore and you're going
to be achy.
Retired to the racewhen you wake up in the morning.
That feeling of accomplishmentfor something that's
so difficult.
It was I mean, it's it is it'sit's like that
that runner's high.
You feel euphoricwhen you're done.
And it was I mean,the amount of food
(22:01):
aid afterwardswas probably record breaking.
But but but well that's okay.
You earned it.
Yeah.
Your body needed it.
100% did.
Yeah.
Well, that's great.
Just so you know.
And so the listeners know,I also did a recording
with Heather, the alterationfor you to do some Spartan
(22:21):
racing.
So if you get a chance,go ahead and listen
to the recording with her.
You'll enjoy that.
She talked a little bitabout the Spartan races
besides many other things.
She's as a great trainerand a good friend and a good one
to listen to.
Yeah.
All right.
So besides your client,who was a great
inspiration to you because shewas going to pull out on you
(22:44):
and not be your client anymore,what what other people in
your life were inspirationsto you at different points
to not only help youwith your health and fitness,
but motivatorsin life in general?
Obviously, I would be remissnot to say my mother is
my biggest motivator.
(23:04):
Growing up, she was asingle mom, three kids,
you know, she worked three,four job sometimes, hence
being a latchkey kid.
She was always working.
But we understood and it's funnynow, having kids in my own
and you going out to eata couple times a week
and they complain, I don't wantto hear our under there.
I'm like, You don't understand.
When I was a kid, I don'tI couldn't tell you what.
(23:25):
I went out once to dinneras a family, albeit at home
every night.
We had to havewe couldn't afford
to go out ever.
So watching my momand all the work she put in
and how hard she struggledjust to kind of to keep a roof
over our heads and to make surewe always had food and we never
really wanted for much was ahuge inspiration
for me, for likefor my hard work
(23:46):
and my work ethic.
So that's that's number one.
Number two would probably bemy two cousins and my uncle,
their father growing up, my momand dad divorced.
I was young, so my my dadworked a job that was a
second shift job.
So he was never around.
So I'm on the weekends,like ever.
And she's director, you know,one of their other parents
in divorce.
But mostly it was my mom,and I'd see my dad
(24:08):
once in a while.
So my, my father figures in lifewere my older cousins
and my uncle and they reallykept me on a really good
path in life because it's easywhen you're young in your father
to kind of fall into thewrong group of friends
or the wrong pathand walked out.
And I was always so afraidto disappoint them
(24:29):
that I never, I, I to this dayI pride myself on never
having once smoked a cigaretin my entire life because they
always told me they never did,which I'm they might have.
They might've just told methey never did.
I was like, I'mnever disappointed.
They really did kind of keep mekeep me motivated to
not disappoint.
So that was that was good.
And then to this day, I my unclehad passed probably when I was
(24:52):
I think by 2005.
And it was that was tough.
That was like losing my father.
But he instilled such greatvalues in me that even
to this day when youwhen you see the cardinal,
you think of someone you love,and I see a cardinal fly by,
I think of him.
And it's funny.
So my littlest one,my wife loves Elton John.
(25:14):
When my littleson says Uncle John instead of
Elton John, and he is myUncle John, so I don't
correct him why I keep saying,Michael, John, buddy,
it makes me happy.
The most for my fourmain motivators.
And then obviouslymy wife keeps me,
keeps me in check,keeps the household in order.
I tend to, as most mendo, I tend to go off
(25:35):
and things are like like, I'mgoing to do this, I'm going
to do that.
She's really me.
And says, Steak breath,Think about it first.
And if you stillin the next week, you still want
to do this.
Let's talk about like,okay, cool, I like men.
And then for kind of the rest ofthe backfill, everything,
my two kids, so they keep me,they can be motivated to
(25:55):
stay in shape that keepyou motivated, stay healthy.
I want to be able tocontinue to, you know,
carry them to bed when theyfall asleep on me.
And it's getting harderfor my biggest one now, who's
going to be ten next month?
So I'll be studying later.
So fast, don't they?
I know right before your eyes.
It's like how did that happened?
Oh, yeah, I feel likeyesterday we we, we had our
(26:15):
first kid and now he'slike I said, he's be ten.
We had couture.
We moved down heresix years ago, so time flies.
Absolutely.
So now that you'reliving in Florida instead of New
York state, of course, areterrain is a lot different here
than there.
Do you ever wish you hadthose mountains to run up,
(26:37):
or are you just happywith flat land now?
You're good.
So it's funny,I do love elevation
and it's the onewe move down here.
The one thing I didmiss, I didn't
miss anything else.
Obviously.
Non-family firm related.
I miss the mountains.
I love the mountains.
Love running the mountains.
(26:58):
I love hiking the mountains, butI also like running
along the ocean every day.
And when I'm done, especially inthe summers, I'm done running.
I can jump in the water,I can cool off.
I mean, it's you can you can'tbeat that.
But when I go back to New Yorkand I go see family,
I still have my running shoesand I'll go run the mountain
the same as my trained onand every last summer
(27:20):
when I was funny,I used to pass this one guy
during my Spartan training,and every day he would come out.
He seemed to run and he's like,You're still running?
Like, I'm still running.
And then he saw me last timewas there about I think was over
the summer.
And he's like,Hey, wait a minute.
He's like, I remember you, youknow, all Yes.
Not many people can say that.
(27:42):
They usually just lose interestor have injuries.
You've been okay with that.
You haven't had any injuriesor setbacks.
I'm knocking on wood right now.
Oh, I good.
I have not as I've goneto the back and then
the flare up once in a while.
But now I've got to the pointnow right?
I kind of know when I'm feelinga little uneasy on my back
(28:02):
and I can know what not to door what to do to let it kind of
go away.
So yeah, it's my sciatica.
So whenever I movethe wrong way, I get that, well,
that pain, where am I goingto fall to the ground?
Well, but I've been very goodat figuring out how to keep it
stretched, keep it loose.
I'd say the hardest partright now that I've found,
and it's because I'mdoing my stuff, I my flexibility
(28:22):
and I'm really trying to workon my flexibility.
I'm probably going to starttaking yoga classes
because I think the onethat will benefit my back
also because I'll be ableto stretch.
But to I, I can tell like I'min the shower trying to
get my back and make sureyou still reach back in the day.
Oh, good.
So also, strength training hasan effect on our flexibility.
(28:44):
So there has to be make surethere's a balance.
You know, you're notonly working one side
of the muscle,but you're working
the other sideof the muscle, too.
You're keeping that healthybalance with strength,
strength, trainingand also I found working with
my clients that stretchingis important for flexibility.
But I think that stretchingthrough motion.
(29:06):
Yeah, is also better.
Like let's say you're doing yogainstead of just holding
the poses, goingthrough the poses.
Yeah, you know, instead ofholding them.
Flexibility stretchingwith motion really helps
to loosen up the joints and makethe muscles stretch
in different ways.
(29:28):
So you might want to try it out.
Yeah, not.
That's great.
I love that.
I mean, again, being someonewho was getting back
into this world so late inthe game, I'm like a,
like a sponge for informationthen.
And I think it's funny,if you go through my Instagram
feed, it's all it's like allfitness setting.
It's all that's whatyou're into.
(29:48):
That's great.
So you had mentionedin your bio to me
that you play golf.
You're an avid golfer.
I am, yeah.
So how often do you get to play?
Probably not as oftenas you want to, but not as often
as I want.
So I always say, likeI have those people
who are like, when I retire,I'm going, I don't want
to retire because I'm going toI'm not going to do myself like
I want to retire now because Igo golfing every day.
(30:10):
You know, I guessI always say that
I want to retire when I'm youngand then when I get older
and I'm bored and my bodycan't do all the things
that I want to do,then I'll work and I'll pay back
everything.
But yeah, exactly.
You know, so I find thatI probably try to get out
once a week, which havingno remote job, I have
(30:34):
the flexibility.
I'm in sales.
So if my phone's army, I'mI'm still able to do my job
though.
And luckily I have some clientslike to golf so but it works out
where I get to go once a week,which is more than most people
get to do.
But it's it's one of thosethings also where it keeps
me outside.
My oldest sonis getting into it.
(30:54):
He loves it.
So now I get to see himout of the house for 4 hours
and makes my wife outbecause now there's one
less maniac in the housecausing trouble.
And here it's great.
So does your golf swingaffect your back issues?
So it doesn't it does notaffect my back As you live.
My back is hurting.
I just I can't.
(31:14):
So it's like I'll my back hurts.
I'll push everything offto the right because I'm not
not turning my turning as fastor he's getting pushed wide.
I've also found backto the strength training
and it's helped my golf gametremendously because the back is
now stronger.
But not only that, my entirebody strong.
So I'm hitting the ballfarther at 41, almost 42
(31:36):
than I did in my twentiesand thirties.
Yeah, by far.
And I had the same driverfor the past 15 years.
I know it's not the drivenotes of the driver.
Yeah.
Fantastic.
Yeah.
I recently, well, not recently.
I've been working with a clientfor quite a few years now
and he's an avid golferand his game has just done so
(31:57):
well since he startedstrength training.
And today he made a commentthat him and his buddies
for the first time went andplayed golf after being off
for a few weeks.
And he was the only onethat could last Everybody else
was dropping out because theyhadn't played for you, you know.
So he was really happyabout himself, that he was able
(32:21):
to continue and keep playing.
Yeah, everybody elsewas dropping out
and complaining.
But that's the thing to peopleto realize when you
when you keep your bodyin motion, it's going to
keep working.
When you stop, you know,it's like you
equates everything.
If you stop like a gears,they're going to eventually
going to rust, you know,just as obsessively
as we get older,you know, as we get older,
(32:42):
it's inevitable.
You know, you've got tokeep moving.
Got to.
Yeah.
And there are times whereif I'm not feeling
well from sick, I used to havethe mentality of like
pushed through it.
But now I know I'm like,this is not going to benefit me
in the long run.
Take one day.
Take a day If you feelbetter, great.
But I'll find if I takea couple of days and I
go back into it, it's yeah, I'mtired or it's not as
(33:04):
good of a workoutor a run as it was when I was in
my stride of, you know,staying on top of it every day.
So again, as I said,as I get older, it's it's
harder and harderwhere my old one
used to be the milethat was like, all right,
shake the rust offand get out there.
Now it's after mile three whereI'm kind of like, Oh, now
I'm in a group comeback.
Yeah.
So tell us, what's your morningroutine like?
(33:26):
So again, with thebenefits of having both kids
going to the sameschool on the bus and having a
remote job, I get to enjoygetting my kids right in
the morning, getting themon the bus, and then go
straight to the beach.
I'll do my morning run,which is like I said,
usually now it's in the rangeof like 3 to 5 miles.
I try to at least do a shortwalk on the beach, shoes off,
(33:49):
kind of get my, you know,ground myself a little bit,
put my feet in the sand.
But one also it'sa good a good cool down is about
beach walk, especially aftera run.
You still kind of workin different muscles
and your leg at the same timewhile cooling
or my cooling down.
If it's the summer, I'll jumpin the water, do a swim
for a little bit.
Nothing crazy because I'mterrified of sharks, but but,
(34:10):
but I'll I'll wade in the waterand kind of slow around a
little bit.
But then after that I'll get mymy morning coffee, which I,
like I said earlier, I nowhave a love for black coffee.
So and now living in Florida,I can't drink hot coffee anymore
for some reason.
So hydrate a cold brew in black.
Let me have that feel great.
Go home and start my dayfor work.
(34:31):
Yeah.
As you know, I've got thethe home gym.
See, when I leave, my garagedoor opens.
Yes.
I'm very envious.
You have a very nice home gym.
Thank you.
It was a a long processof kind of building everything
that I want.
But again, I get toget up after, you know,
doing some work and I can gofor 10 minutes and and do
pullups or do bodysquats or whatever it is.
(34:52):
I have that fan bike.
I do that.
I can't do a call afterwards.
I'll be out of breathfor the next 10 minutes.
But no, but that'sanother benefit of,
you know, having.
Yeah, I'll have one more joband having a home gym.
Even if I didn't have the homegym, just it's people think
you need all this stuffto stay in shape
and you don't dothe amazing workout
(35:13):
you can get from just doingbodyweight exercises. Yeah,
I mean, that's how I got backinto getting my back.
Still, it started me just doingbody squats.
Yeah.
And then I'd put thatI had bought a weight vest
and I got it.
I put that out that I dobody squats with that.
And then I said, okay, nowI'll go back and also
doing light bar squatsand then I'll do, I'll do like
dumbbell squats.
But I didn't need it.
(35:34):
It was great to have it.
And you can do so much to tryto try to do 100 body squats.
Zero until you're not sore,tired or out of breath or yeah,
you don't needa lot of equipment.
The equipment I have inmy garage is not much, but I get
great workouts for my clients,for myself.
(35:55):
Really works out really good.
Yeah.
You don't need a big, huge gymwith every single piece
of equipment in there.
So like I said, it's nice.
Yeah, I need to have it.
Because then if I something,I'm like, Oh, you know what?
I haven't done this workand I'll get this piece
of equipment and do this alone.
It's awesome to have.
I mean, I will saythe one thing that I do love
(36:16):
and I don't use it as much asI used to is I have the bike
talk, makes it it's a pushsled, it's has a resistance
motor in it.
So it's on wheels.
You know, we live ina nature way, so you can
just have a regular push sledand grind it up and down
the street.
People I go to, like you said, Isaid to myself, they sell one,
it's on wheels, it'sgot a resistance motor in it.
(36:38):
Try that.
And I love it as much asI should, but I love it.
Yeah.
And I also think that helpedhelped with my back also,
because when I couldn't dothe heavy squats or squatting,
I would bring thatto to the park and I would push
that up and downthe football field and do a lot
of reverse walking with it,because I was luckily I've never
(36:58):
had again, knock on wood,haven't had any issues.
So everything I can doto strengthen my knees,
I do also because I knowas a runner it just takes
one wrong move.
Yeah.
And also never point outwrong move.
Uneven ground, bad shoes,all that stuff.
Yeah.
That's another thingyou talk about is the amount
(37:19):
of shoes I go throughas a runner.
Well, let's see.
So be worse.
It could be a lot worse.
I told her, I said, Listen,my habit is running and I have
some sort of money, which islike gambling drugs, like.
Yeah, and you're not buyinga new golf club every week. Are.
You know, I'm not I'm not sayingthat the same driver
for the past 15 yearsand say, Oh, that's not so bad,
(37:40):
then I'll get.
So you talked a littlebit earlier about nutrition.
Yeah.
So what does your day look likeas far as nutrition goes?
People seem to get intothe habit of mostly eating
the same thing or just aboutthe same thing every day
to make it easier.
Yeah.
So tell us about your your diet.
So again, and every everybodyis different.
(38:04):
But I found what worksbest for me is I will do a fast
so I fat I don't eatuntil around noon.
I try to stop eating as latest.
I'll eat is a I'llsometimes stop eating like
six 7 (38:18):
00.
And I feel that for mebecause when I do eat, I eat.
So it helps me stay in mycaloric window
that I It's a weird because if Istart eating three meals a day,
I wouldn't would100% be over that?
It does consist of every day.
My staples are like you said,people eat the same thing
and I'm a feature habit,so I'll have 4 to 6 eggs
(38:43):
with that avocado, sometimesa protein.
For me, the proteins, no matterif it's lean or if it's not,
it could be a few steps backand it could be turkey,
it could be salami,it doesn't matter.
But I try to stay awayfrom the bread because that is
the one thing that gets meevery time my wife can
have bread and it doesn'taffect her like it affects me.
I have a slice of bread,I feel like garbage.
(39:05):
And an hour later and I'm like,I can't.
I'm sluggish.
So for me it's moreI try to stay lower on the carb
and I don't do any akito stuffjust because I can,
because I do love salads and Ilove vegetables and fruits.
And that would collapse.
That would definitelyput me over.
So but I do try.
Like I said, I try to havethose that amount
(39:26):
of eggs every daywith an avocado, with a protein
at other times.
And then dinner is usuallya protein or some sort
of vegetable in the salad.
I'll snack on fruitthroughout the day.
I love apples, love bananas.
I love the I know I want to hearthe little blue epic
will start to chicken bars.
(39:47):
These things are delicious.
Yeah, I wish they werea little cheaper, but
they're quality, that's all.
So it's for me.
I'm also a like aa nervous snacker.
So it's hard because it's likeI used to be 215, £220.
So for me, it'svery easy to fall
back in that rut.
Yeah, so a lot of it is justmaking sure that if I am
(40:09):
snacking on something, it'ssomething that's it's healthy.
Like I'll, I'll have,like I said, one of these
chicken bars or I'll have some,some almonds or I'll eat
an apple, a spoon, spoonfuls ofpeanut butter sometimes.
But again you have to be carefulof the peanut butter you by now.
You should also I sit backand watch How much
sugar is this?
Why they going all butter out?
Absolutely.
(40:29):
Yeah.
You got to read everythingyou do and it's and you know,
again, like I said, I, I,I run a lot so it's a lot
of podcasts and Ilisten a lot of health podcasts
and there's things you hearand it scares you.
You're like, wait a minute,what about when we have
a big playstyle?
What's in this?
What's going on with our GMOs?
Not so now everythingI look at, I'm like staring
(40:50):
at the label, especiallyfor my kids, because we
want bad habits.
It's super easy.
Yeah.
And there's so much added sugarto everything now.
Things that you wouldn'texpect it to be in sauces
and gravies and jarredspaghetti sauce, you know,
it's like.
So anything can makefrom scratch.
You're so much better off.
(41:11):
And people also needto watch recipes.
You know, you look uprecipes online to make things.
And I'm noticingthat there is sugar
as an ingredient on almostevery single recipe.
Add sugar to stews and soups.
And you know what?
I know.
When did this start?
You know, so it's hardfor young people who are trying
(41:35):
to teach themselves to cook.
They look up recipes andall this added stuff.
So you really got to be carefulwith the ingredients to do it.
And I was fortunatewhere my wife heard
her dad was a chefand she grew up around like
making food and she canput together.
She'll go in the fridgejust once about and she'll
(41:57):
make a soup at a shootout of hail and other vegetables
she found, and she'llno sugar in it, but there's no
lentils in it.
And you're like,This is delicious
and there's nothingterrible in it.
Yeah, it's like that, but.
But it tastes great.
Yeah.
Well, this is the benefit ofbeing a rough food role.
F and knowing, like,the different things
(42:17):
where you can addand what you can make out of it.
And you're right, it's tough.
I read again, my Instagram isgood as people and there's food
because we all like to havethis food stuff and it is
a lot of the soup is it'sjust sugars and everything.
Yeah.
Goodness.
Yeah.
There's definitely other waysto cook with seasonings
and herbs.
Yeah, definitely.
(42:37):
Our New Year's goal inthe house is we used to have
the swing set the back.
The last hurricanewe had blew it to pieces.
So we're making agarden back there and we're
going to growa vegetable garden.
So that's our everything.
Our youngest could liveon cucumbers, so we're
making sure we stock and full ofcucumbers because for cucumbers
(42:58):
today.
Oh, that's great.
You said that because one ofmy later questions
was going to be what?
What what's your one of yournew lifestyle changes for 2024?
So glad you mentioned that.
And let me tell youa little something about
my experience in gardening.
Yeah, I've always hada compost bin and in that
(43:21):
compost bin, you know,I throw cuttings of whatever
vegetables that I'm not using,you know, the skins
of everything, the seedsof everything that all goes
in the compostbin, banana skins,
everything from the kitchen,from vegetables
that you're, thatyou're not going to use teabags
even, you know,go through your tea
bags, your coffeegrounds in there.
(43:43):
And I have an the nicest binthat you just throw it in there,
you close the latchand it gets spun.
And along with that, you throwin greenery from the yard.
Could be leaves,could be cut grass that you have
caught in a bag, wrapped up,leaves anything, no weeds that
open, no weeds, and youjust let it go.
(44:05):
And as time goes by,usually about 4 to 6 months
of putting scraps in thereand turning it, you have a nice,
nice compost materialthat you can mix in your in your
garden, in your flowerbeds.
If you have a raised bedin your raised bed.
(44:27):
And I take that compostand I spread it in my backyard,
in my flowerbeds, I also havea raised bed.
I put it in there.
I never have to buy seedsbecause up will pop
tomato plants.
I've had butternut squash.
I have a pepper plantthat won't stop producing
(44:49):
bell peppers.
It's just going crazy.
I have a box full ofsweet potatoes that my
granddaughters help me pickback in November.
As long as you don't wash them,they'll stay nice.
I don't know.
Yeah, don't wash themand they'll sets.
They'll stay forever.
So I'm still eating outof my box of sweet potatoes.
I have two eggplants growing,and I'm telling you,
(45:11):
this is all out of the compost.
Never have to buy a plant,never have to buy seeds.
And another thing you can do inyour garden is pineapples.
Every time you buy a pineapplecut off the top
and just set it inthe dirt outside
and leave it alone.
Within 2 to 3 years you'll havea pineapple, which I know
(45:32):
is a long time.
But if every time you buya pineapple, you plant the top
anywhere, anywhere in your yard,they're pretty.
Yeah.
And you'll have pineapplesevery June, July.
I usually have so many.
I can't eat them all.
I share them with people.
Yeah, I love.
That's one of my things I buyall the time is pineapples.
It's inside and it'sall you see in the videos
(45:53):
are people putting them inlike it takes a lot
from pineapple,but 0.77 of them,
they're so juicy.
Yeah.
Anything that you will pickout of your yard to eat
is going to taste so much betterthan anything you grow in the
grocery store.
Absolutely.
And we used to have in New York,we had our little half an acre.
(46:13):
It was to the baseof the mountain and we had a
beautiful vegetable garden.
And so you're pointingeverything from like the
green beans to the cabbage,everything to the tomatoes
and it's unbelievable.
And I was never a big rawtomato guy, but I could just
put salt on the tomato to eat.
Oh, yeah.
A nice fresh tomato, no doubt.
Yeah.
(46:34):
And cucumbers.
I even had some cucumbers.
But those plants I did buy,I wasn't having any cucumbers.
Grew up out of my compost,so I bought a couple
different kinds, but the plantsonly produced a couple
of cucumbers each.
So I guess I have to have a lotmore cucumber plants
if I want to have a bushel ofcucumbers.
But here's an interestingcucumber story.
(46:56):
So we had a good friendin New York who was
loved gardeningand had a beautiful
vegetable garden,and she planted her
cucumber plant next to herAl Pinos, and they crossbred
and she had spicy cucumbers.
Oh, my gosh.
What was that like?
Took a bite of the chicken.
What is a whopper?
It's this spicy.
I bet that was delicious.
It was.
(47:16):
So she pickled themand she had spicy
pickled cucumber, so I guessspicy pickles.
Oh, that's great.
Yeah, that's what I endedup doing with all my cucumbers
they produced at the same time.
And you know, how many cucumberscan you be?
I should have shared in my son.
Now.
I know, but.
Oh, okay.
(47:36):
That's great.
Okay, Kenny, would you liketo share your biggest
failure in life and whatyou might have learned from the
experience?
Sure.
So belly steak, my biggestfailure is I'd say
my biggest failurewound up probably
being one of thebiggest benefits in my life.
(47:59):
And being a kid with thesingle mom.
I was always working.
I always had a jobwhen I got older
because I had to like my momcouldn't afford to buy
certain things for me.
So if I wanted a car or I wanta car insurance,
I was buying it.
So when I had eventually wentto college, I eventually
I didn't finish college.
I left early.
So I was like, I don'tI can't keep doing this,
(48:20):
having jobs and going to school.
And I wasn't doing wellbecause I wasn't
paying attention because I wasso tired from working.
So finally after four yearsof being in community colleges,
got nine credits to my name.
My cousin called me, was againone of my idols,
and he was, You'recoming to work with me
in the city.
You're going to startas a customer service rep,
(48:41):
and that's that'swhat you're going to do.
No ifs, ands or buts.
I said, okay, fine.
So that's when I startedthat job in this industry
that I've been in since.
Yeah, I'm 24, so I'vebeen doing it now
about 20 years.
So yeah, me not having themotivation to how I
say motivation, that'sthe wrong word.
Not being able to juggleboth having a job
(49:05):
and doing school, which ismostly my fault because I
interested in school, I would gothere, I would go through
the motions and then it wouldcome time.
I've, as you can tell, I havelike ADHD and super energy
and it comes along withI have Tourette's also, which
is very mild, luckily.
But with that comesall those sex.
And I just didn't have theattention span to sit there
(49:26):
in a classroom and learn thingsI knew that I wasn't going
to use in my lifeI didn't really care about.
So when I kind of I got pulledout of that and brought
into the world of workingand was this real job,
and I said to myself,This is your opportunity.
Don't blow it.
I worked customer service forI think I did it
about two months,and they were like, You're not
in customer service more.
You're a sales guy,you're working the this account
(49:48):
loves you.
You're going to work with themas a great.
So yeah, there you go.
It's a big turnaround.
Yeah.
And you don't needa college degree to succeed
all the time.
Do you know you don't.
Yeah.
Just think of allthe student loans
you would have had.
Oh, my God.
What luckily, was only a fewthousand dollars
in, like, communitycollege colleges.
I own.
(50:11):
Okay, one other question.
If you could go back to your18 year old self
to give yourself some advice,what would that be?
This is a very easy one.
It would be to start my strengthtraining then, because
that would be I was at sucha deficit when I started
in my thirties at that age,my 18 year old age.
(50:33):
Like I have the abilityat that point to put
on the muscle, to buildthe muscle.
And and it's so much hardernow to do it.
I know once I hit 50,it's going to be exponentially
harder than it is now.
And I'm at 40, almost 42.
So I'm just I'm that'sthe one thing I would've
told myself because it's whatthey figure out, that somebody
talk about it.
They said it's like you wantit's a reserve.
(50:54):
You want to have thatbecause eventually you can fill
the reserve anymoreand now you're just maintaining
what you have.
Absolutely.
So yes, I wish I had done that.
I wish I had really stayedfrom out of high school
and continued mystrength training.
But with that being said, alsopeople should realize that
it's never too late to startstrength training.
(51:16):
Absolutely.
I was a great example of that.
I started doing it in mymid to late thirties, so
And that's young.
That's young in a lot ofpeople's eyes.
I've known people that didn'tstart straight,
especially women.
A lot of women didn'tstrength train way back when,
but starting in their forties,even their fifties, you know,
(51:36):
it's something strengtheningthe muscles, strengthening
the bones, you know, to whereit doesn't.
Things don't get worse than whatthey already are.
And keep you healthy and helpthose joints stay healthy.
Absolutely.
I think that isactually probably one of the
bigger benefits I've seen out ofsocial media is getting women
more comfortable in the gym.
(51:58):
Yeah.
And into fitnessbecause, I mean,
when I would go, I would goto the gyms and I was younger
when I was in high school,you wouldn't see a lot of
women in the gym and nowthey're packed with women.
I'd probably more womenat the gym now than there is men
in some of the gyms I go to,and I've got my buddy to one
of the planet Fitness is overthere and more women in
other men, which is great.
That is great.
(52:19):
Absolutely.
Yeah.
Look, if if you couldbe remembered for one thing,
what would that be?
I've answered this one before.
This is an easy one for me.
It would be to be rememberedas a great husband and father.
Mm.
Very nice.
So the.
The one thing I shouldn't saynever had.
(52:40):
I didn't have a fathergrowing up.
It was then being divorced.
It was kind of likenot having one.
So I, I could in two ways.
I see you either belike your father or you can go
the opposite.
I want the opposite.
I'm in.
I'm an over Dad, Dad.
But, yeah, like I go tothe extreme of being a father.
Well, I love this new generationof dads, those thirties,
forties, year olds.
(53:03):
They are so much more hands onthe majority of them than
dads were years ago.
Yeah, it's so nice to seefrom the time their children
are born, you know, and growingup, it's.
It's really nice.
I love it.
I love seeing that my sonis one of the best fathers
I've ever seen.
(53:23):
And I'm so darn proud of him.
Yeah, that's why I said,you want to get a job.
We're all of us.
I'll be say it on that.
I've got no problem with thekids all day.
I love.
That's awesome.
You like to read a lot ofbooks on tape.
Okay.
So do you have any books orpodcast apps or anything
(53:45):
that you would like to sharewith the audience that you
would recommend to help themwith their health and fitness?
So I think the best podcaststo listen to when it comes
to health of fitnessfor informational
purposes is Dr.
Peter Attia as afantastic podcast
and not only is it about,you know, obviously
(54:06):
there's there's some partsof it are most of it is
fitness and strength training.
And it is it's not even moreso not geared towards
the younger level.
It's geared towards peoplewho are older who can think
again, it's gonna be impossibleto do this.
Being a doctor.
Everything he does is based offhis background, so he's not
(54:27):
knocking out some crazy ideas.
It's everything isbacked by science
and it's really, reallygood podcast.
He lays it out clearly.
Sometimes there'sthings he talks about where
I'm like, I have no ideawhat that is, but you know,
it makes me get it's my juice.
I'll Google things and figurethings out.
But a some of the studieshe talks about feel are
very motivated people who thinkthat it's too late.
(54:47):
And like, like you said, mebeing starting my thirties
is young.
He talks about a studythey had done
where it was people over the ageof 80 and walkers
and they got them into strengthtraining.
And one of the one of the womenwho was 82, I think at
the time was then able to start.
She was able to deadlifther own body weight by the end.
Wow.
(55:08):
Yes.
So very good.
Well, I'll have tolisten to that one.
What was his name again, Doctor?
Dr.
Peter Attia.
Attia. Okay.
All right.
And Andrew Huberman isa good food.
Best one.
Yeah.
Oh, nice.
Okay.
Goals for others.
How would you like to presentthe audience with a goal
(55:30):
to reach and how could theyget there?
I think a good goal to reach forthe audience would be
to run a five day.
I think it's the mostattainable.
It's one you can you can startwith just walking.
It's something that'snot going to put someone
in the hospital becausethey're trying to run a marathon
(55:51):
who've never run before.
It's you can do it with friends,you can do with family.
I do them with my oldest son.
He loves doing.
We don't run the whole thing.
We walk a lot of it, but it'sa great community
and it's going togive you something
to push towardsthat's attainable because goals
are great.
I love goals, but if a goalis unattainable, it's not going
(56:12):
to do you any goodto set yourself
unattainable goals.
So something that's within reachthat's going to get people off
the couch, get people movingand have a good time.
And when you're done, you put amedal on the wall.
So go tell your accomplishmentsand involve your If you have
children, why not get theminto those healthy
(56:33):
lifestyle habits?
Absolutely.
Yeah.
I love that.
That you involve your son.
That's awesome.
He likes it too.
So then he pushes me, which iseven better.
All right, Kenny, you didan awesome job.
Thank you so much for beingon the show.
I appreciate it.
Thank you.
No problem.
All right.
Well, you take careand have a great 2024.
(56:56):
Get that garden growingcome springtime.
This is Angela Grayson from theLoving Life Fitness podcast.
To help others in theirfitness journey.
(57:18):
It’s all possible.
It’s time to wake up.
Okay, here we go.
This is Angela Grayson fromthe Loving Life Fitness Podcast.
To help others in their fitnessjourney.
It's all possible! It’s timeto wake up.
(00:35):
Here we go.
Hello, everyone.
This is Angela Graysoncoming at you from the
Loving Life Fitness Podcast,where I talk to professionals
and everyday people about healthand fitness to try to give
you inspiration to live yourbest life.
(00:57):
And today we have on the showKenny Crowell and he's
going to sharewith us some facts
about his lifeand how he's gotten to where
he is today in healthand fitness and maybe
even share more.
So Hi, Kenny.
How are you today?
Hi, Angela.
I'm great.
Thanks for having me on.
I really appreciate it.
I really appreciateyou saying yes.
(01:20):
Kenny, let's go.
Let's go back to when youwere a kid, born and raised
in upstate New York.
I come from a long Island,so we have something in common
there.
Tell us about your lifein sports, maybe, or what
got you going in the directionto be able to be outside
and be with your friends.
Go ahead.
Sure.
(01:40):
So it's funny.
So my life and mostly my fitnessjourney is ebbs and flows.
So as most kidskind of growing up
in the eightiesas a latchkey kid,
so I'd come home from school,get my bike, need
my friends, we'dplay every sport under the sun
from hockey to basketballto football to baseball.
So I was always very activegrowing up.
(02:02):
I was always in great shape.
I loved sports.
I played sports all throughhigh school, mostly in track,
in baseball.
And then when I went to college,to a community college local,
to where I lived and there wasno sports program there.
So I kind of just stayed activewith my friends, playing
pickup games and and whatnot.
And then from there iswhere I kind of after college,
(02:23):
I took a job in the city where,you know, everyone who
lives upstate New Yorklikes to bike, to go
to the ends of the city to workwhere the money is.
And that's where I found thatwhen you don't stay active
and when you keep your foodlifestyle on it, it catches
up to you.
So I'll go I'll touch on thata little later.
(02:45):
But growing up, I thinkthe benefits of being a
latchkey kid, which I found nowhaving two kids of my own,
we're a little more controlling.
Where I was always out.
I was always, like I said,playing every sport
you could think of.
So I had the abilityto be around my friends
all the time, even afterschool, socialize.
And I think that was reallyimportant part of just me
(03:09):
growing up and and getting backinto the fitness space
where I kind of put outa bunch of weight and lost it
all again.
Yeah.
So that was kind of my childhoodlatchkey kid playing sports
my entire life, being aroundfriends and just and having
really enjoyment of the outdoorsas well.
So especially upstate New York.
I mean, I lived nextto the mountains, so it was
(03:29):
it was outstanding.
Absolutely.
So you had said somethingabout your lifestyle
when you startedworking in the city
that you were going down maybethe wrong path as far
as your health and fitnesswas concerned.
Let's talk about thata little bit.
Yeah, sure.
So I was in the legal space,so we would help law firms
kind of work like managetheir documents
(03:51):
for for lawsuits.
So it's a lot of rushing around,especially lawyers
in New York Citydon't like to wait.
So a lot of runningaround all day.
So you're eating on the run.
You're grabbing what you canfor the morning.
New York City, the morning wasa bagel, as, of course,
or an egg sandwichbecause they're delicious.
So I'd have one of thoseand some coffee and then
you'd be snackingthrough the day to stay.
(04:12):
Stay full on and for lunchyou're having sandwiches
and for dinneryou're entertaining clients.
So you're out drinkingand you're eating bar food.
And it was kind of like the frogin the water, like you didn't
I didn't know I was puttingall that weight until one day
because my passport, I look atthe picture and I was like,
Who is this?
And it was justhaving to be a bad, bad picture.
Had a bad day.
(04:33):
So that was around 2008,I think is when I was probably
at my heaviest.
I think I got up to around £215and it was not in
the £215 of muscle.
It was the opposite direction.
So being a kid who had alwaysbeen active and playing sports
and then seeing what I knowmy lack of doing
(04:55):
had done to myself, I decidedI was like, It's time
for a change.
So I kind of slowly I startedexercising again.
Nothing crazy.
It was more like just adjustingmy food.
I think that's what it was.
And this, instead oftaking the van to go see clients
in the city, I would walksomething over.
So it was littlestarted with the little steps.
And then eventuallyI got married and then
(05:17):
the wedding was coming.
So my wife was doingthe whole like, I'm she's going
to exercise every day for untilthe wedding so she can
fit into that dress.
And I was like, okay, I'll,I'll join you.
And then I lost some weight.
I was looking great.
I still look at thewedding pictures and I'm
kind of like, I wish I had,you know, done a little
more again, taking steps in theright direction.
And then we had our first kidsand the the first time
(05:41):
you have a kids to eatfor to mentality for both
the husband and the wifebecause she was
craving, you know, ice cream or,you know, pizza forever, baby.
And, you know, living inNew York, it's very easy to eat
those delicious thingsbecause everything is delicious.
So I got, you know, put onweight again.
And then finally my wifewas having problems taking
the weight off.
(06:01):
So and for me, when I startedjust walking and adjusting
my diet, I had an easytime taking weight off.
So she said, let's do thecarnivore diet.
No, it wasn't hard.
I'm sorry, the Cavemancaveman diet.
And that's where I found mylove of black coffee.
Because you can't haveany sugar or milk dairy products
in the beginning.
(06:22):
So we started doing that diet.
It worked fantastic for me.
I shed a bunch of weight.
She was having problemswith that.
But that kind of kick startedto me going, Oh, it really
is the food I'm eating.
It's doing a lot of what's goingon in my body.
So I really got my dietin check, probably right after
my first kid was born in 2014ish to 2015.
(06:45):
That's when I really stepped upmy game when it came to fitness.
And then one of my good friendswas doing a Spartan race.
So I know you and Heatherare trained on, and I met her
when I first moved down to goto Fitness one.
She was when we signed upand I saw the Spartan T-shirt
and we chatted about that.
But that's where didI first born, raced and I
fell in love with it.
(07:06):
Lucky for me, where I livedin New York, the majority of
the races, the you know,the three of them ones they do
were all 20 minutesin my house and I
so I didn't have to travel hoursto go to these things, which
some people do.
And I knew that I was goingto really enjoy these races
and challenged myself.
I needed to reallystart training for it.
(07:28):
So that's wheremy life really took the one day
return to back on to the like,get my life in gear.
I now have one kidwant to have more.
I don't want to be the dad who'syou see at the ballgame,
who looks at you and havea heart attack.
I was like, I don't need that.
I want to be around for my kidsas long as possible.
So I started started runningand that's where I kind of fell
(07:52):
back into my love for runningbecause I ran cross-country
in high school and knowrunning's most things
where you stop.
Yeah, I was eating somuch running because I'm
running in high schooland I'm running,
you know, 15 miles, 20 miles.
And then you start runningand you keep eating, you know,
all the garbage.
So I got back into running,running hills,
running mountains.
(08:12):
And then the waywas falling off, and I was just
that's when I said to myself,it can be done.
It's not an impossible journey.
It's just dedication.
It's just doing somethinga little bit every day.
And when I first startedrunning again, I didn't run.
I didn't run half a marathon.
I ran a mile and it wasmostly walking.
(08:34):
I would jog a little,I would walk a little jog,
little walker.
Well, and like I said before,baby steps, it kind of got me
to where I am now.
And and, you know, I runalmost every day.
My morning runs, get my coffeeand come home. So.
Absolutely.
That's great.
How far do you run?
So now that myI've been noticing, getting a
(08:56):
little older and breaking downa little more because now I'm
really trying to also implementmore strength training,
which I did in the gatefor a while because I
was running so much.
I've been trying to cut it backfrom where I was,
probably running 5 to 6 miles,5 to 6 days a week.
It's now I'll run through aboutthree miles or so,
five days a week.
(09:16):
So I try to hit 15 miles a weekis kind of my goal.
Now.
I want to run this6 to 700 miles a year is what
I want to hit.
I tried out, I try to do2001 year and my body told me
to stop both.
And that's another thingthat's important.
Listen to your body.
It's some people want to pushthrough it, but in the long run,
I especially for meget, like you said, getting back
(09:38):
into strength.
Training in my late thirtiesis when I started getting back
into it.
It's better to list your bodyand rest than push it get hurt.
And now you're set backthree weeks because you can't,
you can't do anything.
So yeah, a lot, a lot of lessonslearned through
that, through this,this journey, a lot of possible
to get back into these things.
(09:59):
Absolutely.
And do you find thatthe strength training
is helping youwith your running?
I mean, not as far as, you know,going farther,
but strength wise.
So I've found oddlyenough as well I shouldn't say
that enough actually makestotal sense.
I have lower back issues.
I've had them for my kids.
(10:19):
Like I said before, my careerwas documents in New York City
and before everything becameelectronic, electronic based,
I was I would picking up boxesevery day, hundreds of them.
And when you're young,you're young, you think
you're invincible and you don'tthink to bend at the knees.
So I've had lower back issuesas ever, you know,
ever since, really.
So that's also whyalso straight away
from a lot of thestrength training, I was always
(10:41):
afraid to hurt myself.
But once I kindof said to myself, you know,
you read the studiesand you hear everybody talk
about how once you hadeven over 30, your bone
density starts to starts togo down.
And I said, I don't need to.
I've watched family membersget older and haven't
done anything and they canbarely walk.
And there are 80 years old.
That's not me, believe me.
(11:01):
Yeah.
So I really got backinto strength training and it's
actually it's if anything,it's helped my back.
So it started with just doingbodyweight squats and I had
of a kettlebell.
So I just do like kettlebelldeadlifts and I would
just make surethat I was focusing
on proper movements and reallystrengthening like that
core part of my backand it's been in my difference.
(11:24):
Now I'm, I can go onlonger runs now
if I do longer runs and my backdoesn't hurt, where
if I was doing longer runswhile I small was great,
I can run because I was,you know, maybe
I was £6 lighter.
I could run longer,I was leaner, but I
my back would hurt.
Right now.
I could do these thingsand doesn't hurt anymore.
So that sounds like you did itthe right way.
Yeah.
(11:45):
I try to get peoplewith different kinds of injuries
to work their musclesin a way to where it'll help
strengthen the joint.
That's an issue.
And in the long run it'sgoing to help.
Yeah, especially if youuse proper form or if
you don't know the proper form,get someone to help you
who can show you and make sureyou do it right.
Sometimes we thinkwe're doing it right,
(12:06):
that somebody else is watchingyou and it's like, No, no,
you know, or look in the mirror.
Yeah.
And that's the onegood thing about at least
my personality.
I've never been afraid hereto ask people things.
So when I first the gym can beextremely intimidating
for people, especiallyif they'd never
been there before.
I get it.
Because especially as aas a young kid being at the gym,
like I was in high schoolin the weight room
(12:28):
and you, like, have to puta lot of weight on here.
I have to look like I'm strongand people have the mentality
going to the public gyms likethey think they have
to look like they're not weak,so they want to hurt themselves
or they'll go, Oh, I've neverdeadlifting before, but let me.
I feel like I'm strong, stronglyput on £250 and see
if I can do it.
And then something cracksand they go look.
(12:48):
So I've never been afraid to asksomebody and like,
Am I doing this right?
Like I'll go to a trainerand say this Look right to you.
I just want to make sure I'm notgoing to hurt myself.
I'll go and I'll putall the on £10 plates and
bumper plates on the thingand to practice my form
to make sure I'm doing a right,because I don't care
if I'm getting too oldto her, by her by myself and be
out of commission for a month.
(13:09):
And this is something I needto do every day.
And my wife knows, but I haven'tworked out.
We just go do something.
I'm like, okay, well,so you had said that you
met Heather Tran at the gym,the fitness one where I used
to work also.
That's great.
And she was into Spartan racing.
I think she still is.
As a matter of fact.
Did you ever do any of the raceswith her?
(13:29):
So I have not.
But no, we originally hadwe had talked about it
once cause I was talking tothe Spartan training on
the back field area and Iwas going to try
to join the team, but there wasso many things going on
with our new sideand I was brooding what the
things were.
If I was doing the race,I was literally getting up
just enough times.
Get there, do the race,get in the car.
(13:50):
Well, as you know, I neverI never really did
any of the races with anyoneexcept my one buddy
who got me into it.
And a funny story on that.
It was the my first race everwas the sprint, which was
the short one.
It's like a5k, I think it'slike 15 obstacles or something
like that.
What were the obstacles?
So the obstacles a lot.
(14:10):
So people don't realizethe obstacles in
this are a little very strange.
Their forearm and grip strength.
So while the wallsyou jump over those
six foot walls, they're fun.
You pick up, you carrythe bucket full of gravel,
you know it hurts, but youput it down, you pick it up.
But the monkey bars I foundwere one of those things
(14:30):
where I had a deficit.
I didn't know.
I was like, Oh, I do monkeybars, The kid is easy.
And then when you don't realizewhen you just run two miles,
you have really exercisedit forever and everything's
kind of achy.
You're sweating wet shots.
But the first motivator,Elliott Kid in the movie,
I was like, this slicked backand just let it sit on my back.
That was a lot of fun.
(14:51):
We have, you know, there's theA-frame wall you got to
climb over.
But I mean, it's like I said,a lot of monkey bar stuff,
a lot of rope swings, the rings.
You gotta do the ring swings.
Those are fun.
The most challenging part of itis for someone who is a runner
who wants to these races.
They think that I run,I can do this barn races.
Oh, I'm like I and my buddywho used to run a lot,
(15:14):
he wanted to do the assurancewith me.
One day and he's like, I canI can run a seven minute
mile pace, fouror five K and like, that's great
when you're doing this race,just know it's going to take you
at least 40 minutes to dothe three miles.
He's like, No way.
Okay.
Then right around 40, 45 minutesis when we want
to finish the racebecause it's like, you know,
realize like you're you're tiredyourself out, like you're
(15:36):
doing burpees.
You miss something.
You're, you're sittingan obstacle in your, you know,
you're swinging.
It takes up time.
All these things take timeand then you're tired.
So you're like, I need a minuteto rest.
And so they're a lot of fun.
They're more funto do with people.
I've only donea few with Phelps, and the rest
were all just by myself.
But it's a great wayto challenge yourself.
It's a great wayto push yourself.
(15:57):
People think they can't do it.
I've seen people run those raceswhere you wish you the best
and I hope you can complete thisand then you see them come down
the finish line and they crossand you're like, Good for you.
I mean, people, they can do it.
You can push the body.
The body can do so much morethan people think it can do.
The reason most people quitis because their brain
(16:17):
quits on them.
And it happens to me.
There are times I'm runningand like, I'll just go
back to the car and I'm like,What are you doing?
Just keep going, just keep goingand you keep going
and you're fine.
You get through it.
But I mean, the mental mentallyis the hardest thing
to push yourself when you'reuncomfortable, but you're
also the only way to get better,which teaches us also in
(16:39):
everyday life.
If we apply those rules in sportto everyday life,
you can go a lot, lot fartherin life.
Just keep on pushing through.
It's going to happen.
Absolutely.
And a good examplethat was after my first
initial Spartan race, one of mywho was a he's a friend,
but he was also attime was a client and he was
(17:01):
a good client.
And he said, Oh, you do aSpartan race.
I'm I do Spartan races.
You're going to runthe ultra Spartan race with me.
And I'm like, What is that?
You know what?
That is a dumb one.
He goes, It's a 50 K Spartanrace with like 70
something obstacles as throughthe ski down.
I was like, You're outof your mind.
I'm not doing that.
(17:22):
He's like, Well,then I'm not going to give
you business.
And I said, Well, looks likewe're running a race. So.
So that was actually and I doI do give him
a lot of credit forhe kickstarted also my
running beside for megetting back into Spartan races.
That was a good kick startI needed because I said
if I'm going to run31 point whatever,
(17:42):
miles up and downa ski mountain, I'd better
be ready.
Like, this is oneof those things where I can
kind of like I can fake ittill I make it like that.
So benefits of living upstateNew York.
I like I said, I lived nextto a mountain.
So the mountain community by me,it was from the bottom
of the mountain all the wayto the top house when I was from
just over a mile.
(18:02):
And I would run thatback and forth, I mean,
for an hour.
And then I'm go to the newI'd go to the park and I would
do lunges for like a soccerfield line.
I worked my leg strengthand then I would do
forearm exercises and I'll dopull ups tasks.
I was like, I need to know thatI can run the mountain and I can
do the monkey bars.
So the most important,they said, I'll
(18:23):
we start the race.
We fired up, ready to go.
He gets to Mile six.
He's like, I can't doit anymore.
And I was like, Well, lookslike I'm finishing the race
alone inside of therest of the race by myself
and gradually some thank you.
But I took again back toa mentally being tough about it.
I took everything for menot to go all good on the
(18:44):
now if you like.
Oh, yeah, we're done.
Let's go.
I said, You know what?
I'm going to keep trudgingalong by.
See you down there.
Great.
If you want to go all miles,I'll see you.
See you next week.
Yeah.
Just the race so behind you.
I know my listeners can't see,but behind you, you have
all kinds of ribbonsand all kinds of stuff going on
(19:06):
back there.
It is one of the bestfrom your Spartan race.
You're all true.
So this is some of the ultraright here.
It's also almost belt buckle.
Nice.
And then I did one more ultraover here that no one can see.
I know what it's like.
Gerbil want nice.
Very nice.
And then that one was the lastSpartan race I had done.
(19:31):
Yeah.
So, Kenny, you're very proudof your accomplishments,
and you should be.
And it was.
It's a long journeyto get there.
It was a lot of physicaland mental anguish during some
of those times.
So the last one I had donewas the Thanksgiving before
COVID hit.
It was in South Carolina,and it was, I'm sorry,
(19:51):
North Carolina.
I moved to North Carolina.
I was at a horse, a horse ranchthrough again, through
the mountains in the Carolinas,same client slash friend.
It was like, let's do this one.
I'll do with you will fly overand we'll go right.
He backed out the day before.
So yeah, he's over twowhen it comes to,
but oh my gosh, was he agreat motivator for you
(20:12):
even though in completethe races?
That's incredible.
I hope he listensto this podcast.
Maybe next time he'll completehis race.
But what I'll say, but again,but that was another one
where it was I woke upin the morning and when human on
I got there was kind of wasn'tcold, but it was a warm
it was in Novemberin North Carolina.
Next morning I wake up,it's dark, it's raining,
(20:36):
it's 40 degrees.
And I'm I'm saying tosomeone like, what am I doing?
So the way they hadit set up was it was two
loops of their their like nexttheir longest normal race,
which is just the regular beast.
And you get when you're finishedthe first loop, you go to
the station where you canrefuel, you're starving,
you feel the water,you can take a break.
(20:57):
And they had a fire goingand I was already wet and cold
and I was there and was likeyou to stay here.
I could get warmand it's lead to go back
in the race.
It wasn't like you just go.
They had it was likea hundred foot.
They had a it was a drainagetube and those big plastic ones
and you had to crawl underthat 100 feet to get back
into the race.
And I'm like, Why would I dothis to myself?
(21:18):
But I've always had and I don'tknow if this will
help some people, but wheneverI'm doing something is
extremely difficultand I know there's an end to it.
Like one of these races,I always say to myself,
How are you going to feelwhen you wake up tomorrow
knowing that at that same timeyou could have done the race
(21:39):
like you're going to feel greatthe day you went home
and you didn't complete it.
Are you going to feel amazing?
You wake up even they're goingto be sore and you're going
to be achy.
Retired to the racewhen you wake up in the morning.
That feeling of accomplishmentfor something that's
so difficult.
It was I mean, it's it is it'sit's like that
that runner's high.
You feel euphoricwhen you're done.
And it was I mean,the amount of food
(22:01):
aid afterwardswas probably record breaking.
But but but well that's okay.
You earned it.
Yeah.
Your body needed it.
100% did.
Yeah.
Well, that's great.
Just so you know.
And so the listeners know,I also did a recording
with Heather, the alterationfor you to do some Spartan
(22:21):
racing.
So if you get a chance,go ahead and listen
to the recording with her.
You'll enjoy that.
She talked a little bitabout the Spartan races
besides many other things.
She's as a great trainerand a good friend and a good one
to listen to.
Yeah.
All right.
So besides your client,who was a great
inspiration to you because shewas going to pull out on you
(22:44):
and not be your client anymore,what what other people in
your life were inspirationsto you at different points
to not only help youwith your health and fitness,
but motivatorsin life in general?
Obviously, I would be remissnot to say my mother is
my biggest motivator.
(23:04):
Growing up, she was asingle mom, three kids,
you know, she worked three,four job sometimes, hence
being a latchkey kid.
She was always working.
But we understood and it's funnynow, having kids in my own
and you going out to eata couple times a week
and they complain, I don't wantto hear our under there.
I'm like, You don't understand.
When I was a kid, I don'tI couldn't tell you what.
(23:25):
I went out once to dinneras a family, albeit at home
every night.
We had to havewe couldn't afford
to go out ever.
So watching my momand all the work she put in
and how hard she struggledjust to kind of to keep a roof
over our heads and to make surewe always had food and we never
really wanted for much was ahuge inspiration
for me, for likefor my hard work
(23:46):
and my work ethic.
So that's that's number one.
Number two would probably bemy two cousins and my uncle,
their father growing up, my momand dad divorced.
I was young, so my my dadworked a job that was a
second shift job.
So he was never around.
So I'm on the weekends,like ever.
And she's director, you know,one of their other parents
in divorce.
But mostly it was my mom,and I'd see my dad
(24:08):
once in a while.
So my, my father figures in lifewere my older cousins
and my uncle and they reallykept me on a really good
path in life because it's easywhen you're young in your father
to kind of fall into thewrong group of friends
or the wrong pathand walked out.
And I was always so afraidto disappoint them
(24:29):
that I never, I, I to this dayI pride myself on never
having once smoked a cigaretin my entire life because they
always told me they never did,which I'm they might have.
They might've just told methey never did.
I was like, I'mnever disappointed.
They really did kind of keep mekeep me motivated to
not disappoint.
So that was that was good.
And then to this day, I my unclehad passed probably when I was
(24:52):
I think by 2005.
And it was that was tough.
That was like losing my father.
But he instilled such greatvalues in me that even
to this day when youwhen you see the cardinal,
you think of someone you love,and I see a cardinal fly by,
I think of him.
And it's funny.
So my littlest one,my wife loves Elton John.
(25:14):
When my littleson says Uncle John instead of
Elton John, and he is myUncle John, so I don't
correct him why I keep saying,Michael, John, buddy,
it makes me happy.
The most for my fourmain motivators.
And then obviouslymy wife keeps me,
keeps me in check,keeps the household in order.
I tend to, as most mendo, I tend to go off
(25:35):
and things are like like, I'mgoing to do this, I'm going
to do that.
She's really me.
And says, Steak breath,Think about it first.
And if you stillin the next week, you still want
to do this.
Let's talk about like,okay, cool, I like men.
And then for kind of the rest ofthe backfill, everything,
my two kids, so they keep me,they can be motivated to
(25:55):
stay in shape that keepyou motivated, stay healthy.
I want to be able tocontinue to, you know,
carry them to bed when theyfall asleep on me.
And it's getting harderfor my biggest one now, who's
going to be ten next month?
So I'll be studying later.
So fast, don't they?
I know right before your eyes.
It's like how did that happened?
Oh, yeah, I feel likeyesterday we we, we had our
(26:15):
first kid and now he'slike I said, he's be ten.
We had couture.
We moved down heresix years ago, so time flies.
Absolutely.
So now that you'reliving in Florida instead of New
York state, of course, areterrain is a lot different here
than there.
Do you ever wish you hadthose mountains to run up,
(26:37):
or are you just happywith flat land now?
You're good.
So it's funny,I do love elevation
and it's the onewe move down here.
The one thing I didmiss, I didn't
miss anything else.
Obviously.
Non-family firm related.
I miss the mountains.
I love the mountains.
Love running the mountains.
(26:58):
I love hiking the mountains, butI also like running
along the ocean every day.
And when I'm done, especially inthe summers, I'm done running.
I can jump in the water,I can cool off.
I mean, it's you can you can'tbeat that.
But when I go back to New Yorkand I go see family,
I still have my running shoesand I'll go run the mountain
the same as my trained onand every last summer
(27:20):
when I was funny,I used to pass this one guy
during my Spartan training,and every day he would come out.
He seemed to run and he's like,You're still running?
Like, I'm still running.
And then he saw me last timewas there about I think was over
the summer.
And he's like,Hey, wait a minute.
He's like, I remember you, youknow, all Yes.
Not many people can say that.
(27:42):
They usually just lose interestor have injuries.
You've been okay with that.
You haven't had any injuriesor setbacks.
I'm knocking on wood right now.
Oh, I good.
I have not as I've goneto the back and then
the flare up once in a while.
But now I've got to the pointnow right?
I kind of know when I'm feelinga little uneasy on my back
(28:02):
and I can know what not to door what to do to let it kind of
go away.
So yeah, it's my sciatica.
So whenever I movethe wrong way, I get that, well,
that pain, where am I goingto fall to the ground?
Well, but I've been very goodat figuring out how to keep it
stretched, keep it loose.
I'd say the hardest partright now that I've found,
and it's because I'mdoing my stuff, I my flexibility
(28:22):
and I'm really trying to workon my flexibility.
I'm probably going to starttaking yoga classes
because I think the onethat will benefit my back
also because I'll be ableto stretch.
But to I, I can tell like I'min the shower trying to
get my back and make sureyou still reach back in the day.
Oh, good.
So also, strength training hasan effect on our flexibility.
(28:44):
So there has to be make surethere's a balance.
You know, you're notonly working one side
of the muscle,but you're working
the other sideof the muscle, too.
You're keeping that healthybalance with strength,
strength, trainingand also I found working with
my clients that stretchingis important for flexibility.
But I think that stretchingthrough motion.
(29:06):
Yeah, is also better.
Like let's say you're doing yogainstead of just holding
the poses, goingthrough the poses.
Yeah, you know, instead ofholding them.
Flexibility stretchingwith motion really helps
to loosen up the joints and makethe muscles stretch
in different ways.
(29:28):
So you might want to try it out.
Yeah, not.
That's great.
I love that.
I mean, again, being someonewho was getting back
into this world so late inthe game, I'm like a,
like a sponge for informationthen.
And I think it's funny,if you go through my Instagram
feed, it's all it's like allfitness setting.
It's all that's whatyou're into.
(29:48):
That's great.
So you had mentionedin your bio to me
that you play golf.
You're an avid golfer.
I am, yeah.
So how often do you get to play?
Probably not as oftenas you want to, but not as often
as I want.
So I always say, likeI have those people
who are like, when I retire,I'm going, I don't want
to retire because I'm going toI'm not going to do myself like
I want to retire now because Igo golfing every day.
(30:10):
You know, I guessI always say that
I want to retire when I'm youngand then when I get older
and I'm bored and my bodycan't do all the things
that I want to do,then I'll work and I'll pay back
everything.
But yeah, exactly.
You know, so I find thatI probably try to get out
once a week, which havingno remote job, I have
(30:34):
the flexibility.
I'm in sales.
So if my phone's army, I'mI'm still able to do my job
though.
And luckily I have some clientslike to golf so but it works out
where I get to go once a week,which is more than most people
get to do.
But it's it's one of thosethings also where it keeps
me outside.
My oldest sonis getting into it.
(30:54):
He loves it.
So now I get to see himout of the house for 4 hours
and makes my wife outbecause now there's one
less maniac in the housecausing trouble.
And here it's great.
So does your golf swingaffect your back issues?
So it doesn't it does notaffect my back As you live.
My back is hurting.
I just I can't.
(31:14):
So it's like I'll my back hurts.
I'll push everything offto the right because I'm not
not turning my turning as fastor he's getting pushed wide.
I've also found backto the strength training
and it's helped my golf gametremendously because the back is
now stronger.
But not only that, my entirebody strong.
So I'm hitting the ballfarther at 41, almost 42
(31:36):
than I did in my twentiesand thirties.
Yeah, by far.
And I had the same driverfor the past 15 years.
I know it's not the drivenotes of the driver.
Yeah.
Fantastic.
Yeah.
I recently, well, not recently.
I've been working with a clientfor quite a few years now
and he's an avid golferand his game has just done so
(31:57):
well since he startedstrength training.
And today he made a commentthat him and his buddies
for the first time went andplayed golf after being off
for a few weeks.
And he was the only onethat could last Everybody else
was dropping out because theyhadn't played for you, you know.
So he was really happyabout himself, that he was able
(32:21):
to continue and keep playing.
Yeah, everybody elsewas dropping out
and complaining.
But that's the thing to peopleto realize when you
when you keep your bodyin motion, it's going to
keep working.
When you stop, you know,it's like you
equates everything.
If you stop like a gears,they're going to eventually
going to rust, you know,just as obsessively
as we get older,you know, as we get older,
(32:42):
it's inevitable.
You know, you've got tokeep moving.
Got to.
Yeah.
And there are times whereif I'm not feeling
well from sick, I used to havethe mentality of like
pushed through it.
But now I know I'm like,this is not going to benefit me
in the long run.
Take one day.
Take a day If you feelbetter, great.
But I'll find if I takea couple of days and I
go back into it, it's yeah, I'mtired or it's not as
(33:04):
good of a workoutor a run as it was when I was in
my stride of, you know,staying on top of it every day.
So again, as I said,as I get older, it's it's
harder and harderwhere my old one
used to be the milethat was like, all right,
shake the rust offand get out there.
Now it's after mile three whereI'm kind of like, Oh, now
I'm in a group comeback.
Yeah.
So tell us, what's your morningroutine like?
(33:26):
So again, with thebenefits of having both kids
going to the sameschool on the bus and having a
remote job, I get to enjoygetting my kids right in
the morning, getting themon the bus, and then go
straight to the beach.
I'll do my morning run,which is like I said,
usually now it's in the rangeof like 3 to 5 miles.
I try to at least do a shortwalk on the beach, shoes off,
(33:49):
kind of get my, you know,ground myself a little bit,
put my feet in the sand.
But one also it'sa good a good cool down is about
beach walk, especially aftera run.
You still kind of workin different muscles
and your leg at the same timewhile cooling
or my cooling down.
If it's the summer, I'll jumpin the water, do a swim
for a little bit.
Nothing crazy because I'mterrified of sharks, but but,
(34:10):
but I'll I'll wade in the waterand kind of slow around a
little bit.
But then after that I'll get mymy morning coffee, which I,
like I said earlier, I nowhave a love for black coffee.
So and now living in Florida,I can't drink hot coffee anymore
for some reason.
So hydrate a cold brew in black.
Let me have that feel great.
Go home and start my dayfor work.
(34:31):
Yeah.
As you know, I've got thethe home gym.
See, when I leave, my garagedoor opens.
Yes.
I'm very envious.
You have a very nice home gym.
Thank you.
It was a a long processof kind of building everything
that I want.
But again, I get toget up after, you know,
doing some work and I can gofor 10 minutes and and do
pullups or do bodysquats or whatever it is.
(34:52):
I have that fan bike.
I do that.
I can't do a call afterwards.
I'll be out of breathfor the next 10 minutes.
But no, but that'sanother benefit of,
you know, having.
Yeah, I'll have one more joband having a home gym.
Even if I didn't have the homegym, just it's people think
you need all this stuffto stay in shape
and you don't dothe amazing workout
(35:13):
you can get from just doingbodyweight exercises. Yeah,
I mean, that's how I got backinto getting my back.
Still, it started me just doingbody squats.
Yeah.
And then I'd put thatI had bought a weight vest
and I got it.
I put that out that I dobody squats with that.
And then I said, okay, nowI'll go back and also
doing light bar squatsand then I'll do, I'll do like
dumbbell squats.
But I didn't need it.
(35:34):
It was great to have it.
And you can do so much to tryto try to do 100 body squats.
Zero until you're not sore,tired or out of breath or yeah,
you don't needa lot of equipment.
The equipment I have inmy garage is not much, but I get
great workouts for my clients,for myself.
(35:55):
Really works out really good.
Yeah.
You don't need a big, huge gymwith every single piece
of equipment in there.
So like I said, it's nice.
Yeah, I need to have it.
Because then if I something,I'm like, Oh, you know what?
I haven't done this workand I'll get this piece
of equipment and do this alone.
It's awesome to have.
I mean, I will saythe one thing that I do love
(36:16):
and I don't use it as much asI used to is I have the bike
talk, makes it it's a pushsled, it's has a resistance
motor in it.
So it's on wheels.
You know, we live ina nature way, so you can
just have a regular push sledand grind it up and down
the street.
People I go to, like you said, Isaid to myself, they sell one,
it's on wheels, it'sgot a resistance motor in it.
(36:38):
Try that.
And I love it as much asI should, but I love it.
Yeah.
And I also think that helpedhelped with my back also,
because when I couldn't dothe heavy squats or squatting,
I would bring thatto to the park and I would push
that up and downthe football field and do a lot
of reverse walking with it,because I was luckily I've never
(36:58):
had again, knock on wood,haven't had any issues.
So everything I can doto strengthen my knees,
I do also because I knowas a runner it just takes
one wrong move.
Yeah.
And also never point outwrong move.
Uneven ground, bad shoes,all that stuff.
Yeah.
That's another thingyou talk about is the amount
(37:19):
of shoes I go throughas a runner.
Well, let's see.
So be worse.
It could be a lot worse.
I told her, I said, Listen,my habit is running and I have
some sort of money, which islike gambling drugs, like.
Yeah, and you're not buyinga new golf club every week. Are.
You know, I'm not I'm not sayingthat the same driver
for the past 15 yearsand say, Oh, that's not so bad,
(37:40):
then I'll get.
So you talked a littlebit earlier about nutrition.
Yeah.
So what does your day look likeas far as nutrition goes?
People seem to get intothe habit of mostly eating
the same thing or just aboutthe same thing every day
to make it easier.
Yeah.
So tell us about your your diet.
So again, and every everybodyis different.
(38:04):
But I found what worksbest for me is I will do a fast
so I fat I don't eatuntil around noon.
I try to stop eating as latest.
I'll eat is a I'llsometimes stop eating like
six 7 (38:18):
00.
And I feel that for mebecause when I do eat, I eat.
So it helps me stay in mycaloric window
that I It's a weird because if Istart eating three meals a day,
I wouldn't would100% be over that?
It does consist of every day.
My staples are like you said,people eat the same thing
and I'm a feature habit,so I'll have 4 to 6 eggs
(38:43):
with that avocado, sometimesa protein.
For me, the proteins, no matterif it's lean or if it's not,
it could be a few steps backand it could be turkey,
it could be salami,it doesn't matter.
But I try to stay awayfrom the bread because that is
the one thing that gets meevery time my wife can
have bread and it doesn'taffect her like it affects me.
I have a slice of bread,I feel like garbage.
(39:05):
And an hour later and I'm like,I can't.
I'm sluggish.
So for me it's moreI try to stay lower on the carb
and I don't do any akito stuffjust because I can,
because I do love salads and Ilove vegetables and fruits.
And that would collapse.
That would definitelyput me over.
So but I do try.
Like I said, I try to havethose that amount
(39:26):
of eggs every daywith an avocado, with a protein
at other times.
And then dinner is usuallya protein or some sort
of vegetable in the salad.
I'll snack on fruitthroughout the day.
I love apples, love bananas.
I love the I know I want to hearthe little blue epic
will start to chicken bars.
(39:47):
These things are delicious.
Yeah, I wish they werea little cheaper, but
they're quality, that's all.
So it's for me.
I'm also a like aa nervous snacker.
So it's hard because it's likeI used to be 215, £220.
So for me, it'svery easy to fall
back in that rut.
Yeah, so a lot of it is justmaking sure that if I am
(40:09):
snacking on something, it'ssomething that's it's healthy.
Like I'll, I'll have,like I said, one of these
chicken bars or I'll have some,some almonds or I'll eat
an apple, a spoon, spoonfuls ofpeanut butter sometimes.
But again you have to be carefulof the peanut butter you by now.
You should also I sit backand watch How much
sugar is this?
Why they going all butter out?
Absolutely.
(40:29):
Yeah.
You got to read everythingyou do and it's and you know,
again, like I said, I, I,I run a lot so it's a lot
of podcasts and Ilisten a lot of health podcasts
and there's things you hearand it scares you.
You're like, wait a minute,what about when we have
a big playstyle?
What's in this?
What's going on with our GMOs?
Not so now everythingI look at, I'm like staring
(40:50):
at the label, especiallyfor my kids, because we
want bad habits.
It's super easy.
Yeah.
And there's so much added sugarto everything now.
Things that you wouldn'texpect it to be in sauces
and gravies and jarredspaghetti sauce, you know,
it's like.
So anything can makefrom scratch.
You're so much better off.
(41:11):
And people also needto watch recipes.
You know, you look uprecipes online to make things.
And I'm noticingthat there is sugar
as an ingredient on almostevery single recipe.
Add sugar to stews and soups.
And you know what?
I know.
When did this start?
You know, so it's hardfor young people who are trying
(41:35):
to teach themselves to cook.
They look up recipes andall this added stuff.
So you really got to be carefulwith the ingredients to do it.
And I was fortunatewhere my wife heard
her dad was a chefand she grew up around like
making food and she canput together.
She'll go in the fridgejust once about and she'll
(41:57):
make a soup at a shootout of hail and other vegetables
she found, and she'llno sugar in it, but there's no
lentils in it.
And you're like,This is delicious
and there's nothingterrible in it.
Yeah, it's like that, but.
But it tastes great.
Yeah.
Well, this is the benefit ofbeing a rough food role.
F and knowing, like,the different things
(42:17):
where you can addand what you can make out of it.
And you're right, it's tough.
I read again, my Instagram isgood as people and there's food
because we all like to havethis food stuff and it is
a lot of the soup is it'sjust sugars and everything.
Yeah.
Goodness.
Yeah.
There's definitely other waysto cook with seasonings
and herbs.
Yeah, definitely.
(42:37):
Our New Year's goal inthe house is we used to have
the swing set the back.
The last hurricanewe had blew it to pieces.
So we're making agarden back there and we're
going to growa vegetable garden.
So that's our everything.
Our youngest could liveon cucumbers, so we're
making sure we stock and full ofcucumbers because for cucumbers
(42:58):
today.
Oh, that's great.
You said that because one ofmy later questions
was going to be what?
What what's your one of yournew lifestyle changes for 2024?
So glad you mentioned that.
And let me tell youa little something about
my experience in gardening.
Yeah, I've always hada compost bin and in that
(43:21):
compost bin, you know,I throw cuttings of whatever
vegetables that I'm not using,you know, the skins
of everything, the seedsof everything that all goes
in the compostbin, banana skins,
everything from the kitchen,from vegetables
that you're, thatyou're not going to use teabags
even, you know,go through your tea
bags, your coffeegrounds in there.
(43:43):
And I have an the nicest binthat you just throw it in there,
you close the latchand it gets spun.
And along with that, you throwin greenery from the yard.
Could be leaves,could be cut grass that you have
caught in a bag, wrapped up,leaves anything, no weeds that
open, no weeds, and youjust let it go.
(44:05):
And as time goes by,usually about 4 to 6 months
of putting scraps in thereand turning it, you have a nice,
nice compost materialthat you can mix in your in your
garden, in your flowerbeds.
If you have a raised bedin your raised bed.
(44:27):
And I take that compostand I spread it in my backyard,
in my flowerbeds, I also havea raised bed.
I put it in there.
I never have to buy seedsbecause up will pop
tomato plants.
I've had butternut squash.
I have a pepper plantthat won't stop producing
(44:49):
bell peppers.
It's just going crazy.
I have a box full ofsweet potatoes that my
granddaughters help me pickback in November.
As long as you don't wash them,they'll stay nice.
I don't know.
Yeah, don't wash themand they'll sets.
They'll stay forever.
So I'm still eating outof my box of sweet potatoes.
I have two eggplants growing,and I'm telling you,
(45:11):
this is all out of the compost.
Never have to buy a plant,never have to buy seeds.
And another thing you can do inyour garden is pineapples.
Every time you buy a pineapplecut off the top
and just set it inthe dirt outside
and leave it alone.
Within 2 to 3 years you'll havea pineapple, which I know
(45:32):
is a long time.
But if every time you buya pineapple, you plant the top
anywhere, anywhere in your yard,they're pretty.
Yeah.
And you'll have pineapplesevery June, July.
I usually have so many.
I can't eat them all.
I share them with people.
Yeah, I love.
That's one of my things I buyall the time is pineapples.
It's inside and it'sall you see in the videos
(45:53):
are people putting them inlike it takes a lot
from pineapple,but 0.77 of them,
they're so juicy.
Yeah.
Anything that you will pickout of your yard to eat
is going to taste so much betterthan anything you grow in the
grocery store.
Absolutely.
And we used to have in New York,we had our little half an acre.
(46:13):
It was to the baseof the mountain and we had a
beautiful vegetable garden.
And so you're pointingeverything from like the
green beans to the cabbage,everything to the tomatoes
and it's unbelievable.
And I was never a big rawtomato guy, but I could just
put salt on the tomato to eat.
Oh, yeah.
A nice fresh tomato, no doubt.
Yeah.
(46:34):
And cucumbers.
I even had some cucumbers.
But those plants I did buy,I wasn't having any cucumbers.
Grew up out of my compost,so I bought a couple
different kinds, but the plantsonly produced a couple
of cucumbers each.
So I guess I have to have a lotmore cucumber plants
if I want to have a bushel ofcucumbers.
But here's an interestingcucumber story.
(46:56):
So we had a good friendin New York who was
loved gardeningand had a beautiful
vegetable garden,and she planted her
cucumber plant next to herAl Pinos, and they crossbred
and she had spicy cucumbers.
Oh, my gosh.
What was that like?
Took a bite of the chicken.
What is a whopper?
It's this spicy.
I bet that was delicious.
It was.
(47:16):
So she pickled themand she had spicy
pickled cucumber, so I guessspicy pickles.
Oh, that's great.
Yeah, that's what I endedup doing with all my cucumbers
they produced at the same time.
And you know, how many cucumberscan you be?
I should have shared in my son.
Now.
I know, but.
Oh, okay.
(47:36):
That's great.
Okay, Kenny, would you liketo share your biggest
failure in life and whatyou might have learned from the
experience?
Sure.
So belly steak, my biggestfailure is I'd say
my biggest failurewound up probably
being one of thebiggest benefits in my life.
(47:59):
And being a kid with thesingle mom.
I was always working.
I always had a jobwhen I got older
because I had to like my momcouldn't afford to buy
certain things for me.
So if I wanted a car or I wanta car insurance,
I was buying it.
So when I had eventually wentto college, I eventually
I didn't finish college.
I left early.
So I was like, I don'tI can't keep doing this,
(48:20):
having jobs and going to school.
And I wasn't doing wellbecause I wasn't
paying attention because I wasso tired from working.
So finally after four yearsof being in community colleges,
got nine credits to my name.
My cousin called me, was againone of my idols,
and he was, You'recoming to work with me
in the city.
You're going to startas a customer service rep,
(48:41):
and that's that'swhat you're going to do.
No ifs, ands or buts.
I said, okay, fine.
So that's when I startedthat job in this industry
that I've been in since.
Yeah, I'm 24, so I'vebeen doing it now
about 20 years.
So yeah, me not having themotivation to how I
say motivation, that'sthe wrong word.
Not being able to juggleboth having a job
(49:05):
and doing school, which ismostly my fault because I
interested in school, I would gothere, I would go through
the motions and then it wouldcome time.
I've, as you can tell, I havelike ADHD and super energy
and it comes along withI have Tourette's also, which
is very mild, luckily.
But with that comesall those sex.
And I just didn't have theattention span to sit there
(49:26):
in a classroom and learn thingsI knew that I wasn't going
to use in my lifeI didn't really care about.
So when I kind of I got pulledout of that and brought
into the world of workingand was this real job,
and I said to myself,This is your opportunity.
Don't blow it.
I worked customer service forI think I did it
about two months,and they were like, You're not
in customer service more.
You're a sales guy,you're working the this account
(49:48):
loves you.
You're going to work with themas a great.
So yeah, there you go.
It's a big turnaround.
Yeah.
And you don't needa college degree to succeed
all the time.
Do you know you don't.
Yeah.
Just think of allthe student loans
you would have had.
Oh, my God.
What luckily, was only a fewthousand dollars
in, like, communitycollege colleges.
I own.
(50:11):
Okay, one other question.
If you could go back to your18 year old self
to give yourself some advice,what would that be?
This is a very easy one.
It would be to start my strengthtraining then, because
that would be I was at sucha deficit when I started
in my thirties at that age,my 18 year old age.
(50:33):
Like I have the abilityat that point to put
on the muscle, to buildthe muscle.
And and it's so much hardernow to do it.
I know once I hit 50,it's going to be exponentially
harder than it is now.
And I'm at 40, almost 42.
So I'm just I'm that'sthe one thing I would've
told myself because it's whatthey figure out, that somebody
talk about it.
They said it's like you wantit's a reserve.
(50:54):
You want to have thatbecause eventually you can fill
the reserve anymoreand now you're just maintaining
what you have.
Absolutely.
So yes, I wish I had done that.
I wish I had really stayedfrom out of high school
and continued mystrength training.
But with that being said, alsopeople should realize that
it's never too late to startstrength training.
(51:16):
Absolutely.
I was a great example of that.
I started doing it in mymid to late thirties, so
And that's young.
That's young in a lot ofpeople's eyes.
I've known people that didn'tstart straight,
especially women.
A lot of women didn'tstrength train way back when,
but starting in their forties,even their fifties, you know,
(51:36):
it's something strengtheningthe muscles, strengthening
the bones, you know, to whereit doesn't.
Things don't get worse than whatthey already are.
And keep you healthy and helpthose joints stay healthy.
Absolutely.
I think that isactually probably one of the
bigger benefits I've seen out ofsocial media is getting women
more comfortable in the gym.
(51:58):
Yeah.
And into fitnessbecause, I mean,
when I would go, I would goto the gyms and I was younger
when I was in high school,you wouldn't see a lot of
women in the gym and nowthey're packed with women.
I'd probably more womenat the gym now than there is men
in some of the gyms I go to,and I've got my buddy to one
of the planet Fitness is overthere and more women in
other men, which is great.
That is great.
(52:19):
Absolutely.
Yeah.
Look, if if you couldbe remembered for one thing,
what would that be?
I've answered this one before.
This is an easy one for me.
It would be to be rememberedas a great husband and father.
Mm.
Very nice.
So the.
The one thing I shouldn't saynever had.
(52:40):
I didn't have a fathergrowing up.
It was then being divorced.
It was kind of likenot having one.
So I, I could in two ways.
I see you either belike your father or you can go
the opposite.
I want the opposite.
I'm in.
I'm an over Dad, Dad.
But, yeah, like I go tothe extreme of being a father.
Well, I love this new generationof dads, those thirties,
forties, year olds.
(53:03):
They are so much more hands onthe majority of them than
dads were years ago.
Yeah, it's so nice to seefrom the time their children
are born, you know, and growingup, it's.
It's really nice.
I love it.
I love seeing that my sonis one of the best fathers
I've ever seen.
(53:23):
And I'm so darn proud of him.
Yeah, that's why I said,you want to get a job.
We're all of us.
I'll be say it on that.
I've got no problem with thekids all day.
I love.
That's awesome.
You like to read a lot ofbooks on tape.
Okay.
So do you have any books orpodcast apps or anything
(53:45):
that you would like to sharewith the audience that you
would recommend to help themwith their health and fitness?
So I think the best podcaststo listen to when it comes
to health of fitnessfor informational
purposes is Dr.
Peter Attia as afantastic podcast
and not only is it about,you know, obviously
(54:06):
there's there's some partsof it are most of it is
fitness and strength training.
And it is it's not even moreso not geared towards
the younger level.
It's geared towards peoplewho are older who can think
again, it's gonna be impossibleto do this.
Being a doctor.
Everything he does is based offhis background, so he's not
(54:27):
knocking out some crazy ideas.
It's everything isbacked by science
and it's really, reallygood podcast.
He lays it out clearly.
Sometimes there'sthings he talks about where
I'm like, I have no ideawhat that is, but you know,
it makes me get it's my juice.
I'll Google things and figurethings out.
But a some of the studieshe talks about feel are
very motivated people who thinkthat it's too late.
(54:47):
And like, like you said, mebeing starting my thirties
is young.
He talks about a studythey had done
where it was people over the ageof 80 and walkers
and they got them into strengthtraining.
And one of the one of the womenwho was 82, I think at
the time was then able to start.
She was able to deadlifther own body weight by the end.
Wow.
(55:08):
Yes.
So very good.
Well, I'll have tolisten to that one.
What was his name again, Doctor?
Dr.
Peter Attia.
Attia. Okay.
All right.
And Andrew Huberman isa good food.
Best one.
Yeah.
Oh, nice.
Okay.
Goals for others.
How would you like to presentthe audience with a goal
(55:30):
to reach and how could theyget there?
I think a good goal to reach forthe audience would be
to run a five day.
I think it's the mostattainable.
It's one you can you can startwith just walking.
It's something that'snot going to put someone
in the hospital becausethey're trying to run a marathon
(55:51):
who've never run before.
It's you can do it with friends,you can do with family.
I do them with my oldest son.
He loves doing.
We don't run the whole thing.
We walk a lot of it, but it'sa great community
and it's going togive you something
to push towardsthat's attainable because goals
are great.
I love goals, but if a goalis unattainable, it's not going
(56:12):
to do you any goodto set yourself
unattainable goals.
So something that's within reachthat's going to get people off
the couch, get people movingand have a good time.
And when you're done, you put amedal on the wall.
So go tell your accomplishmentsand involve your If you have
children, why not get theminto those healthy
(56:33):
lifestyle habits?
Absolutely.
Yeah.
I love that.
That you involve your son.
That's awesome.
He likes it too.
So then he pushes me, which iseven better.
All right, Kenny, you didan awesome job.
Thank you so much for beingon the show.
I appreciate it.
Thank you.
No problem.
All right.
Well, you take careand have a great 2024.
(56:56):
Get that garden growingcome springtime.
This is Angela Grayson from theLoving Life Fitness podcast.
To help others in theirfitness journey.
(57:18):
It’s all possible.
It’s time to wake up.
Okay, here we go.
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