Bonus Episode: #3 Let's Talk Strength Podcast

Episode Transcript
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Speaker 1 (00:02):
And welcome to another episode of the let's
Talk Strength podcast, where wediscuss programming, share
coaching insights and dive intoall things strength training.
I'm Tony Pascola, and today wehave Nate Benuelos and Nikki
Jorgensen on the podcast andwe're back in the studio.

Speaker 2 (00:22):
We're back, we're back.

Speaker 1 (00:23):
We're live Tom in the back as well.
So since last time, we justwanted to kind of kick it off
with some updates and thingsthat are going on.
So if you want to start, natewhat's been new?

Speaker 3 (00:34):
Yeah we ended last time and I just gave a little
announcement about like ThirdCoast, kettlebell and just all
things going on with Third Coast.
But we are officially in a newlocation.
We're in Chicago, strengthLogan Square and running classes
now monthly.
So it's been.
It was awesome.
You guys both came.

(00:55):
I hope it was fun right, yeahit was a good time.
It was awesome having you both,but yeah, we have classes just
going.
We're going to be the firstSunday of every month, so just
going to try to stick to thatcadence and hopefully we can see
some amazing Chicagoland folkscome out and hang out with us.

Speaker 1 (01:12):
So yeah, it's, it's.
Uh, you guys are typically onthe beach.
We used to be on the beach, sonow it's actually like indoors
for now.
Um, and it's crazy, in Chicagoit's 50 degrees outside, which
is nuts but a little spoiled.

Speaker 3 (01:25):
Yeah, we're very spoiled for.

Speaker 1 (01:26):
December, and then Nikki.
What about you?
What's been new since the lastpodcast?

Speaker 2 (01:30):
Well we.
I ended the last podcast withannouncing that I am moving to
Europe T minus one week fromtomorrow.

Speaker 3 (01:38):
So there was a lot crazy, absolutely crazy.

Speaker 2 (01:41):
So there's been a lot going on the last couple of
months leading up to this point.
My app launched and business isgoing fully online, so really
excited for you.
But now I'm getting a littleFOMO.
I'm getting a little startingto get FOMO.
So I'll definitely miss a lotof things here and obviously

(02:01):
everything in person, but bigleap, both personally and
professionally.
But I'm I'm pumped.

Speaker 1 (02:07):
Yeah, we were talking kind of off camera like oh well
, we're going to visit Lisbonnow, so which is fine by us.

Speaker 2 (02:14):
Yeah, so hopefully Lisbon 2025 or 2026 retreat all
things bells, food and adventure, so stay tuned for that one.

Speaker 1 (02:22):
Stay tuned.

Speaker 3 (02:23):
Let's go.

Speaker 1 (02:24):
Uh, and then on my end I just uh hosting some
kettlebell classes at uh Chicagostrength, the river North
location, and also some classesin the West loop at all emotion.
So, and I'm actually doingvarying away from the kettlebell
and we're doing a barbell classcoming up, so it's's gonna be
pretty sweet, so I need it.
Yeah, sfl sfl yeah so youdefinitely need it.

(02:46):
Nate's sfl.
I'll be possibly instructing orsorry, no, I'm not instructing.
I am assisting assisting uheither sfl or sfg at the dome
this year.
Oh my god, that's so fun, that'sawesome but today we want to
kind of talk about you know weget this all the time and now,
like we're gonna kind of movethis into some like holiday, new

(03:07):
year stuff, but uh, likeworkout routines of what do you
do on the day-to-day, likewhat's your routine, because I
know we all get the question, um, but nicky started the last
podcast off nate, I'm gonnathrow it to you this time Like
what, when people ask you likeoh, what's your workout routine?
Like what's?
Like the response you usuallygive?

Speaker 3 (03:28):
Yeah, so, um, I think right now my routine is kind of
changing, uh like every quarterI'd say, but right now, um,
it's pretty lax, especially withthe holidays.
There's a lot, a lot of stressduring this time of year.
So I do want to acknowledge,like you know, this time of year
you're, you're interacting witha lot of people um year end
stuff, uh, you know, work,business, school, um, that kind

(03:52):
of thing.
But, um, right now I'm kind oflike like slowing down, so I'm
like tearing down my workouts.
I'm only like strength training, like three days a week right
now, um, and then a couple ofdays of cardio, uh, and then I'm
practicing swimming.
So so, just, uh, yeah, like youknow, I wanted to mix up cardio
and do something different.

(04:13):
Um, so, uh, I wasn't always astrong swimmer, so just picking
that up and and and and learningswimming, this, uh, this, uh
holiday, so, um, but yeah, threedays strength, three days
cardio.

Speaker 2 (04:28):
Nice, yeah, what about you, Nikki?
Funny you asked Tony.
There's really been lackthereof in terms of movement.
That's because I'm goingthrough a huge life transition
right now and so I'm someonekind of like Nate.
Usually my training differsquarter to quarter.
I'm a very seasonal person inthat way and obviously it
depends on the goal.

(04:48):
But definitely for the lastmonth, since there has been a
lot going on, it's been kind offull recovery mode and trying to
move as much as I possibly can.
But then I lean into nutrition,water, sleep.
I mean, I've been sleeping.
My sleep has never been betterjust because, like Nate, I've
just been tapering off oftraining, both in intensity and

(05:09):
frequencies.
So usually at this time of yearmaybe two times a week just to
stay pain free, but for the nexttwo weeks I'm actually taking
off completely.

Speaker 1 (05:20):
Nice, nice.
Yeah, just the holidays and the, the stress, and I think that's
like this is the time of theyear especially.
I've had conversations with youguys like this.
Past two months have been likea lot of work, a lot of a lot of
stress with work and just a lotof different things happening.
So I only like work out threedays a week and like that is my,

(05:41):
my only routine right now ismonday or tuesday.
I will um squat, that's it.
Barbell squat I will, because Ican knock that out in like 40
minutes, warm up 40 minutes andthen I'll go into.
Like tuesday will be like apush, like bench press, and then
friday or saturday will be adeadlift and pull-ups and like

(06:04):
that's it.
That's all I've been doing.
And then if I could fit in aworkshop or something like that
and it's not what I would like,I'm just kind of cramming it in,
but that's all I can kind ofgive right now at this time of
the year with things going onFamily and I agree with you guys
, it's like it's okay, it's notwhat we kind of want in our

(06:25):
training, but if it's all we cangive at that time, like that's
okay.
And you're kind of talkingabout like this demand versus
like this capacity.
And when you guys go throughthese changes, what are some
things that you think about youknow diving into like a new
program or you Nate, you'resaying you were on the quarter

(06:45):
system, kind of yeah.

Speaker 3 (06:47):
So I think, even right now, um, you know, it was
just power one day a week, likeI'm training some sort of power
speed drills.
I'll even do like a sprintworkout, like that'll be my, my
one day, that's it, um, and thenI'm doing like a push and pull,
like the other two days.
Um, but like just having thosethree things right now, keeping
my rhythm, and, uh, what's coolabout it is you, you start to

(07:09):
realize you really don't needthat much, like once you have
kind of achieved, you know, acertain base.
So, um, it's, it's nice to kindof like taper back to your off,
especially like from the summer.
We're moving so much, like I'mmoving so much, like walking and
being outside and running, andthen you go and then the.
You know, life happens inwinter.
It gets, it gets busy, at leastin Chicago, where we're at um

(07:32):
Christmas, all that, or holidays, and you want to, you need to
slow down, you need to liketaper that back a little bit.
So, yeah, it's the program.

Speaker 1 (07:40):
Yeah, I pulled some of my cardiovascular work out
and I think that we were on aZoom call and I was telling
Nikki about this.
It was pretty funny.
So I played—I'm an avidbadminton player.
I love badminton and anytimeyou guys want to go I'm down and
we were playing badminton andsome friends came into town and
we played for two hours andnormally, like I have a gas tank

(08:05):
but I haven't been likesprinting or like this much
cardio in like two months and Iwas just on the side like I was
like we would play winter stayson.
I was like so glad to losebecause I like went three in a
row and I'm like I gotta get offthis court.
But but I know like running wasalways like a good base for me
and and I had that in the bankand I feel I can slowly get back
to that.
But like that's one thing whereI know it's lacking.

(08:28):
I acknowledge it and I knowlike, okay, as I'm getting out
of this holiday season, gettinginto the new year, like that's
going to be a focus of mine islike getting back to, you know,
occasional snatch tests, uh,going on long runs.
You know different types oflike sprints on, like a, like an
assault treadmill that has no,no motor, just going and getting

(08:51):
back to doing those things.
But what about you, nikki,after the move and everything
else, are you looking to?
You know, looking ahead?

Speaker 2 (08:59):
Yeah, and I'm really looking forward to it.
I think taking and that's thething is like I always
anticipate taking that time offtowards the end of the year
because it's just build up andbuild up and build up and I
think everybody feels it, Ithink everybody's, you know,
again trying to meet thosedemands constantly without
really realizing that you justdon't have the capacity to do

(09:20):
that.
And that's okay, it's the endof the year, take some time off,
you know, lean into otherthings that, um, maybe haven't
really been in your regimen,something like sprinting or
something that doesn't take asmuch central nervous system
demand and I know that'sdefinitely true for me because I
can feel that.
So again it's shifting.
I went back to um a beginnerkettlebell program because my

(09:44):
central nervous system just wasis not prepared for the kind of
demand that I was doing monthsprevious.
So I really enjoy this time toactually lean in to like our
conditioning or cardiovascularwork that I haven't really
focused on in the last couple ofmonths.
So I'm really getting excitedagain more all things kettlebell

(10:05):
.
So I'll get into my moreintermediate advanced once my
kettlebells actually get to theapartment.
That is on my to-do list issomehow getting all these
kettlebells up to our thirdfloor, lisbon apartment.

Speaker 1 (10:19):
So I think once it gets there.

Speaker 3 (10:21):
How does that work?

Speaker 1 (10:22):
I don't know we're going to find out.
Okay, have you?
You?
Have you gotten them yet?

Speaker 2 (10:25):
no, not yet okay so I'm really excited about it and
uh, and you know I'll belong toa gym in the area as well, but I
think I'm really lookingforward going back back to bells
nice, back to bells, becauseI've been barbell most of this
year nice and throwing a hottake on this whole thing.

Speaker 1 (10:45):
New Year's resolutions what are our
thoughts and do you have any?

Speaker 3 (10:52):
I do.

Speaker 1 (10:52):
All right yeah.

Speaker 3 (10:53):
I want to press the 48 kg this year, 48 kilo press.

Speaker 2 (10:57):
Yeah, okay, I want to get that.

Speaker 3 (10:58):
At least, I don't think I'll be able to get maybe
Beast Tamer, but my goalprobably I'll start ramping that
up after SFL is to grab the 48kg press.
I need to get it Nice, it'sdriving me crazy.

Speaker 1 (11:13):
What do you think about New Year's resolutions as
a whole, Like as a general, likeas clients come up?

Speaker 3 (11:20):
New Year, New Me yeah , okay, I didn't know we were
taking that approach.
Okay, yeah, okay, I didn't knowwe were taking that approach,
okay, yeah.
I was like oh, like me, yeah,and you, I want to know you, no,
yeah, yeah, new year'sresolutions I think I think
they're healthy, you know, Ithink it's, it's an awesome
thing.
But I also don't think youshould.
If you have a, a goal thatyou've been working on or have

(11:42):
have had, you shouldn't, likeyou know, throw that away or get
rid of it and restart fromground zero.
You know, and I'm going to tryto uh re reconstruct this whole
thing, this whole process of ofhealth and wellness, like that
journey.
So, um, yeah, no, I mean, newyear's resolution is great.
Just keep them, uh, in thatlike smart category, like you
know, make them attainable, makethem fun.

(12:04):
Uh, in that like smart category, like you know, make them
attainable, make them fun uh,make them measurable.

Speaker 1 (12:09):
You know that kind of thing.

Speaker 2 (12:10):
So, yeah, what about you, nikki?
Um, personally, I feel like itdoesn't really affect me too
much.
To me, it's same thingdifferent day.
Um, I have goals throughout theyear and I think we I think we
have the skills and knowledge ofknowing how to approach it and
tackle it.
But I think, for others, in anycapacity, I fully support the

(12:33):
New Year's resolutions becauseit just gives people the
opportunity to reflect andreassess, and if a new year is
what triggers that for people,then so be it.
I obviously would love forpeople to do that, you know,
maybe multiple times a year, andmaybe not limit themselves to
waiting or having this comearound every single year.

(12:54):
But again, if it gets themassessing or looking at the
upcoming year and identifyingpriorities and maybe what they
value, then you know I'm all forit.

Speaker 1 (13:03):
Yeah, Do you have any new year resolutions?
Or because you've mentionedthis multiple times, like that,
you're very seasonal and it's.
Is it always the same things inthe season typically?

Speaker 2 (13:13):
Yeah, and I do it at the beginning of every quarter.
So Todd Baumgardner he has beenone of my friends and mentors a
very long time and he actuallydid a workshop on how to goal
set.
You know there's a skill set toit and he approached it very
differently than what I've heardfrom other coaches and mentors.
And that's the one I justreally took to, because it's not

(13:35):
just about training, it's aboutlife.
You know you're understandingyour columns and categories as
your personal, your professional, your financial, your spiritual
, just growth across the board.
And then he really coaches youthrough how to write it down,
how to assess it, how to braindump, how to revisit and I've
just gotten myself to kind ofrevisit it every quarter.

(13:57):
And understanding, you know,this is still important to me.
We're on track to do this, oryou know I did write this down
but this isn't.
You know, I'm discovering thisisn't really a priority for me
right now.
So it's just kind of for me.
It's actually the quarterlythat gets me into that almost
resolution goal setting mode andI think for us we program in 12

(14:17):
week blocks ish for the mostpart, and so my mind works every
12 weeks, not annually For themost part, and so my mind works
every 12 weeks, not annually.

Speaker 1 (14:28):
Okay, I used to be like New Year's resolutions are
bullshit.
I used to be like just do thething all year and you're going
to be fine.
I'm kind of like On socialmedia it drives me crazy.

Speaker 2 (14:38):
You won't find me on social media throughout the New
Year because it's sooverwhelming to me.
I'm like, yes, I know it's anew year, like we go through
this every year 2025, this is myyear, yeah, yeah.

Speaker 1 (14:52):
And like you were saying, nate too, like it gets
people, you know this jumpingoff point.
It gives them like, oh, here'smy start date, I'm going to get
after it.
I always see the people thatfizzle out, that after it, I
always, I always see the peoplethat fizzle out.
That's my biggest thing.
That's like you just jump it inthe gym.
You know this is a we'retrainers right.
It is a money grab time of theyear.
Like you're going to be sellingprograms, you're going to get

(15:14):
people in.
Um, you're right.
I mean, if I could go back, Iwould put money into planet
fitness.

Speaker 3 (15:21):
A hundred percent, especially this time of year.
Cause they?

Speaker 1 (15:24):
because they people it's like 13 bucks a month, like
you show up, great, if youdon't, whatever.
And then if you don't show up,it's a 13 charge and somebody's
like I'll go next month becauseit's only 13.
Yeah, but times that by amillion people yeah we could be.
Yeah, we'd have our own podcaststudio yeah yeah for sure, but
like, but again, it's just likeone of those things where it

(15:46):
fizzles out, it's like this newthing, but I I'm like I'm
gripping with it.
I'm just like, yes, I'm like,for me, I want to like really
work on some body comp stuff,which I never really was like.
That was never a new year'sresolution for me, but now I'm
like you know what this year Iwant to get like into like the
12 15 category for body fat forme and like lean up a little bit

(16:09):
and where it's just been likestrength training for me as a
lot.
So, um, but going into that, Iknow January 15th like I'm not
gonna make that much of a change, like January to February,
march not going to be huge, it'sgoing to be like incremental as
the year goes on.
It's just to see.

Speaker 2 (16:26):
Well, and to me, I think resolutions in the
beginning of the year and youknow people, you know goal
setting, and then we know thatmore than half are going to
fizzle out, just statistically,that's exhausting to me.
I think there's something aboutit.
For me that is just exhaustingbecause it's like that every

(16:46):
year and it's just like thisreally exhausting cycle of
people getting so hyped and thenit just fizzles out by February
or March.
So to me it's just like a veryexhausting time.

Speaker 3 (16:59):
Yeah, I want to say one more thing on this is I?
People come into the new yearand they're like, yeah, I'm
gonna start working out for thefor the first time in years.
Right, like my best advice andmy greatest piece of advice is
just start, start small and justjust slowly like build it up
over time you know, just startsmall.

(17:19):
Like just, you know, don't,don't go into the gym and and
crush yourself.
You crush yourself, you'regonna get, you're gonna fizzle
out faster.
Like to to both your point,both your guys' point Just start
small.
You know, strength train maybeonce or twice a week, hit the
bike once a week.
You know, keep the, keep theprogram achievable and build
that over time.

(17:39):
I think that's way, way morepowerful and that hopefully will
reduce, like that burnout.
Yeah Right, and it's easier tobuild off of something that's oh
, I can go to the gym and do youknow some bench press or, or
you know some kettlebell swings,or I can go walk on the
treadmill, or I can go ride abike and do it for 20, 30
minutes.
That's achievable.
You can build that up.

(17:59):
You have something to like,build that foundation over time.
So I just start small.
You know, make it, make it a um, make it a habit of just
showing up and and get into thegym and make it, make it easy,
make it easy for yourself.

Speaker 1 (18:12):
Yeah, yeah, making it , making it fun, making it
tangible.
And I think the big thing thatwe want to talk about today, too
, is like setting up yourenvironment for success and what
that looks different for otherpeople like your environment
might be like I need to find theright gym.
I have to find the right gymwith the right people with the

(18:33):
right attitude.
Um, it could be like I need toset up my home for this because
I can't get to the gym becauseI'm a mom, I'm a, I have
whatever kind of a job.
So how do you guys structureeither your environment or think
about environment when it comesto, like, physical fitness and

(18:54):
I already know you, nate, havean awesome.
We always talk about it.
You have an awesome home gym.
Yeah, it's pretty sweet.

Speaker 3 (19:01):
Yeah, I, you know, to start there, I would say
environment is, is the home gymLike, in my opinion, is just
just to have some weights,something that can be.
It doesn't have to bekettlebells, it can be, it can
be dumbbells, it can be bands.
It can be just an area or aspace that you've created in
your home that you know it's,it's, it's clean, it's, it's

(19:23):
safe.
There's no like, there's noobstructions on the floor.
You can get to that spot everysingle day and be like I can
train here.
It's comfortable, you know it's.
It's.
That's part of the environmentDoesn't have to be the weights
there.
You know you buy the weights.
You now you have add-ons.
But yes, the kettlebell gym athome is is amazing.
It just increases your chancesof staying, staying healthy, you

(19:51):
know, staying, staying on theon the wagon, um, so, yeah, you
know, but that's, that's a goodstart, um, but also, you know,
obviously, finding a, a, a nicegym, is just, is just fantastic.
There's so many amazingcommunities, at least in the
Chicagoland area, I know, youknow you can reach out to any of
us and I'm sure we'd be happyto tell you the five or six I
know off the top of my head.
So if you're looking for likean awesome like gyms, or if

(20:12):
you're looking for like goodresources on people, that's
another.
That's a huge thing as well,because people don't know where
or who to talk to.
You know, I've seen a lot ofcoaches give like really bunk
advice in the beginning topeople you know, so you got to
be careful with that when we'retalking about setting up
environment.

Speaker 1 (20:28):
I used to be the over the counter or behind the
counter guy at export back inthe day.
I would work the midnight tomidnight to.
I think it was like six orseven, no are you kidding oh?
Yeah, I was that shift, and canyou tell people what export is?
Oh yeah, so export is a 24.
Is there no more left?

Speaker 2 (20:47):
No, there is.

Speaker 1 (20:49):
I think there's some.

Speaker 2 (20:50):
There's one on your Whole Foods and Ravenswood.

Speaker 1 (20:51):
Yeah, I thought there was.

Speaker 2 (20:52):
Really, isn't that an export?

Speaker 1 (20:53):
Nate's trying to kill export.

Speaker 2 (20:55):
They're still with us .

Speaker 3 (20:56):
There's one, piper's Alley, yeah there's still
growing up, just closed recently.
Okay, so I'm okay.
I'm sorry for the not throwingmisinformation.
Love the export.

Speaker 1 (21:07):
I mean, it's a great gym if you're starting out.
But what kind of made me thinkof it is when you said, like
people are giving kind of likecrazy advice to you know, people
coming in new year's.
It's a money grab.
People are coming in and it'sall this excitement.
They're discounting packages orgetting people in the door.
Right, get in the door.
But I remember I had toactually take a class to be a

(21:30):
behind the counter person.
We had to go to this onefacility, take this class.
They're like this is how muchlike protein powder you need to
sell.
Like it wasn't even abouttraining.
It was like this is how muchthis needs to sell for, this is
how much.
And even about training, it waslike this is how much this
didn't need to sell for, this ishow much.
And it's like and your umpaycheck was based upon like how
much you actually sold.
And if you didn't sell enough,you got kind of not reprimanded.

(21:51):
But like you kind of got introuble for that and you're like
why aren't you selling enough?
I didn't have to worry aboutthat because I was the midnight
to 7 am and nobody was coming in.
Man, I'm gonna be straight up.
I like worked out, did myhomework, I tanned like you know
it was great for me, like, yeah, it was awesome.
My friends would come in yeah.
Come in 24 hour gym and it wasgreat.

(22:12):
But that's the big thing islike people get so bogged down
with like going to a gym andthen they're just like hounding
you with like you need this, youneed that, you need that.
It's just super overcomplicated.
Need this, you need that, youneed that.
It's just super overcomplicated.
Like my thing.
What I tell people is like finda community that you really
like.
You know CrossFit isn't foreverybody, but some people love
the variety of CrossFit, like inthe community.

(22:34):
In the community.
That's the big pull is like youget good at a lot of different
things.
If you're not the type ofperson that likes to stay with
something for a long period oftime, then maybe CrossFit's for
you.
But if it's like I want to do,like powerlifting or strength
training or Olympic lifting,like that's, that's like only
this big of a wheelhouse and youdo that all the time.
So if you're going to get boredwith that, go to something else

(22:55):
.

Speaker 2 (22:55):
Well, and I'm going to say it, I'm going to tell the
people a gym doesn't matterunless you have a program.

Speaker 3 (23:00):
Yeah.

Speaker 2 (23:02):
I know plenty of people that belong to Soho House
, that belong to some of thebiggest, most expensive gyms in
the city, and they don't go.

Speaker 1 (23:08):
Yeah.

Speaker 2 (23:08):
So to me, you're welcome to sign up for a gym,
but unless you have some sort ofstrategy, plan, programming,
not much will happen.
And that's where people feelreally overwhelmed.
If it's not the community thatthey're looking for, if there's
nothing really pulling themthere, or they don't know the
real purpose of what they'redoing there, a gym isn't worth

(23:31):
much in my opinion.
So I think that's where peopleget stuck.
Is that the intentions arethere, right?
The intentions are great.
They're signing up for a gym,they're trying to make
improvements and changes, butthen, or even if they have a
home gym, they might buy thingsfor that home gym.
But we also know people thatdon't touch that stuff.
It's in the back of theircloset, and that's because if

(23:53):
you don't know how to utilizethis properly with a plan, it
doesn't mean anything.
It's just a bunch of iron.

Speaker 1 (23:56):
Yeah.

Speaker 2 (23:56):
So if I can tell anybody to do something is to
get on a program or find a coachin whatever capacity that suits
you is to get on a program orfind a coach in whatever
capacity that suits you.
You know, obviously thatdiffers for people, people's
finances and what they'relooking for and what kind of
accountability they're lookingfor as well.
But if I can tell anybody is totake the time to actually

(24:18):
understand what it is thatyou're doing, or have some have
a coach explain it to you.
If this is what you're after,this is how we're going to go
about doing it, and that in andof itself it self breeds purpose
.
And to me that's what getspeople, that's what gets us
moving right.
Working out in terms of and weget those all the time is oh man
, you're so disciplined.
How do you, how do you have themotivation to work out?

(24:40):
It's like, well, I mean,sometimes I don't, I don't, I
don't feel like doing stuff, butit's, it's there, I know it's
going to make me feel better andI have a program.
So for me I don't know if it'snecessarily environment, but
very rarely do I not have aprogram to refer to, because
that program, I know, gives mepurpose.

(25:01):
So even if I dedicate 20 or 30minutes, it is going towards
whatever it is.

Speaker 1 (25:05):
I'm working towards yeah, and being like the life of
a trainer too and you'vementioned this before of like
sneaking in workouts throughoutyour day and getting those in.
What does that typically looklike?
It's like snacks with snacks.
What do you?

Speaker 2 (25:22):
mean so literally just food.
No, sometimes, yeah, no, that'swhat I call it is just like
little snacks here and there.
So if I have a really busy day,this is something I used to do
all the time when we wererunning dozens of sessions
throughout the day and thentruly did not have the energy or
time to fit in an hour workout.
I mean this is when I waspulling seven or eight sessions
a day.

(25:42):
In between each session I Iwould try and leave 15 minute
gaps, whether it was to eat ordo 10 deadlift, five pushup,
five pull up or just 10 deadlift, like if I, at the end of the
day, could get 50 to 80kettlebell deadlifts in that's.
I mean there, it is better thannothing, that's a hundred
percent better than nothing.

(26:03):
You know, I and that's what Imean like just snacking about
the day, training snacks, it's,it's, it accumulates To me,
things accumulate and somepeople just get so worried like,
oh my God, I didn't work outlast week, I didn't work out
today.
They get so hyper, fixated onthat particular day or even that

(26:24):
week and I'm like it doesn't itdoesn't matter, nothing's going
to happen.
Yeah, it's if.
If we can accumulate youraverage of how much you worked
out this month, yesterdaydoesn't matter, don't worry
about it, start again tomorrow.
So I think that is kind of theoutlook I have when it comes to
training, especially if peoplefeel like they don't have the

(26:46):
time or energy to do so.
It's more of a mental thing,it's a mental shift to get
people to understand that intheir head it's either 60
minutes or nothing, it's at thegym or nothing, or it's at this
specific time in the day ornothing, and it just doesn't
have to be like that.

Speaker 1 (27:04):
Yeah, that's a good point, because when clients are
paying for a session or aworkout class, it's 60 minutes
typically, or roughly aroundthere.
Like it doesn't have to alwaysbe 60 minutes.
It could be less than, it couldbe more than, but they have
that, that framework, or I gotto be sweaty.
It's got to be 60 minutes plusin order for me to actually like
quote, unquote.

(27:25):
I worked out, but do you findyourself Nate like squeezing
stuff in in between?

Speaker 3 (27:30):
Yeah, I and my one strategy to that and like
another another.
Yeah, I guess view of this is Ihave these.
Things are called pocketworkouts.
I just like I don't know if Icoined that or if that's just
something that I saw once.
Nate coined it.

Speaker 2 (27:44):
Yeah.

Speaker 3 (27:50):
I don't know if I coined that or if that's just
something that I saw once.
Nate coined it.
Yeah, I'll coin it.
Um, but I have these workouts.
It's mostly stuff that Istarted with, especially in the
kettlebell thing.
So, like you know, 100 swings,10 get-ups, like it's super
simple workout.
It may not be the quote-unquoteperfect for where I'm at right
now, whatever, but it's one ofmy favorites, it's.
It's the greatest like beginnerprogram.
You know, like for me at leastfor the kettlebell, and I still
reference that to this day.

(28:11):
If I'm like short on time, Ineed, you know I only have a 20
minute window, 30 minute window.
Let's just do swings and getups.
It doesn't have to be crazyheavy, but at least I did
something for the day for me,mentally, for spiritual health,
you know, um.
So I think you know those.
Like referencing finding somepocket workouts and if you need
some you can like check I'm sure, like all of our Instagrams you

(28:31):
can check.
You know the internet.
You can just find somethingvery, very simple and stick to
it.
Even if it's like a five byfive, you can do five squats,
five reps.
You know that's a pocket whereit's super simple, but you know
you can reference that insteadof, um, doing nothing for the
day, you know, just to just tohit something, um, but uh, yeah,
and then you know little littlethings throughout the day and,

(28:53):
uh, making sure that you'regetting your, your movement in.
You know, like just walks, andum, you know, take your dog for
a walk, I don't know.
So just just keep moving.

Speaker 1 (29:03):
So yeah, yeah, and kind of like, I think, grabbing
a weight throughout the day andand moving it again.
If you work at home or if youhave a setup where, like like I
work in a school, so like, if Ican, if nobody's using the
weight room, I can just likeleave some stuff out and I can
just, in between classes, gothere and whatever, which is
great.
My schedule is like alwayschanging because I'm on block

(29:25):
schedules, but I will leave.
I have kettlebells there.
They're mine.
I brought them to the schooljust for this purpose.
That's awesome.
I literally have like double 24sall the way to a 48 kilo.
Now, none of the they thinkthey can use it, but none of the
high schoolers are really goingto use a 48.
That's for me.
Schoolers are really gonna usethe 48.

(29:46):
That's for me.
Um, but I'll go in and do someget ups, yep, and some single
arm swings.
Oh, I'm good like and that's inthe, and that it's not checking
off the bot, it is checking offthe box.
But it's also like you'rewalking away with this.
I I'm.
I'm continuously puttingmovement and strength training
into my day that's right andwhatever it looks like.
It looks like and just beingconsistent as much as you can
and we talked about that wordconsistent and what it means and

(30:07):
how it means different topeople but for me it's like, if
I can make sure that I'mintentionally looking towards,
how am I going to fit this infor the day?
That's good life.
I've done so much.
You were just saying earlier,like you have, you've
accumulated so much over thismonth.

(30:28):
What is one day?
It's nothing?
Yeah, it's not that youaccumulate so much over a year
yeah what's what's a week offwell, and those are skill-based
things.

Speaker 2 (30:35):
Right, we're talking skill based movements.
So when you take something likethe swing or the get up that
supports your training, whateverit is that you're doing, it
goes into your grip strength, itgoes into your overhead
stability and strength, yourpower.
Movements play into yourdeadlifts.
Those are all skill-basedthings that aid and support

(30:56):
probably anything else thatyou're doing outside of there.
Versus no offense, walking on atreadmill, which is great.
We want the steps, we want thewalking and if that's what you
have time to do, absolutely doit.
But when you are dipping intothose skill based things, that
will play into other parts ofyour training.

Speaker 1 (31:11):
And I think what people don't realize they can do
as well, like this grease, thegroove method of you know doing
whatever, picking like a handfulof movements to do throughout
the day, you know, with maybe alighter weight, because, because
, like you can't just grab theheaviest weight and go in
between, like your work calls,you got to probably grab a
little bit lighter, but it couldbe manageable and trackable,

(31:31):
like if you there's somethingthat you're going to do
repeatedly, like okay, I'm goingto start with those um hundred
swings, but see the timing on itright, then you can maybe chase
the clock a little bit and getthat timing down.
Now, if you're crushing it,maybe I got to buy a bigger bow
and now I'm going to swing that.
Do my get-ups with that and youcan track that way.

(31:52):
Pull-ups, like body weightmovements, push-ups.
I used to work in a pizzeria.
I worked all over the place.
Guys, I used to work in apizzeria.
You're gonna eat pizza and Iwas getting thick, I was getting
hefty and my dream yeah, it'syour dream, until it happens and

(32:14):
you're just like, there's justso much I don't know.

Speaker 3 (32:16):
He had a 32 kg kettlebell in the back room.
This is before kettlebells.

Speaker 1 (32:21):
Okay, I wish I did.
Um, but we would do push-ups,like when the when the customers
were like I get like this lullafter the lunch rush or whatever
, and then me, the cooks, andlike anybody working the front,
we'd just be knocking outpush-ups, like literally
push-ups, body weight squats andlike that's it, because that's
all you can do.
In the picture we didn't have apull-up bar or whatever.

(32:41):
Um, but I, surprisingly, at theend, towards the end of the
summer, I'm like I'm looking alittle bit beefier in my in my
shirt, like I feel pretty strong, but we fit it in and we would
start tracking it and likeseeing who could do the most at
one time.
And then you just get a bunchof dudes in there just like
shouting at each other like onemore, one more.
Uh, it's great, but it's aweird way to like keep all of us

(33:03):
engaged and also we can trackit.
We can see and like people weregetting up to like 50 push-ups,
which was awesome yeah, and andlike back to your point.

Speaker 3 (33:11):
So I don't know how much this ties into
environmental, but I just wouldalso like to kill the notion
that your workouts don't have tobe an hour long.
They don't like my, some of myfavorite workouts are literally
10 to 25 minutes long.
Um, rarely I'll crack an hourlike strength training or like
doing anything you know it's.
They don't have.

(33:32):
There's that imaginary one hourthing.
It's, it's not, it doesn't, itdoesn't really.

Speaker 2 (33:37):
I get that frequency too, though, is that I've
definitely had clients who wereworking out five to seven times
a week yeah, so when I say Iwork, I work out like three
times a week, like what yes like, yeah, and that doesn't mean I
don't, I don't move other daysof the week, let me preface.
But it's mind-blowing that youdon't need that type of

(33:57):
frequency either.
And even if you have that typeof frequency, it's about you
know, waiving your intensity inthat way.
But going back to, in terms oftracking progress.
What's also interesting, whichkind of ties in with resolutions
?
I don't think people alsoconsider a year being a very
brief period of time.
So for me a year is a drop inthe bucket, especially when it

(34:19):
comes to goals.
So at the beginning of the yearand I'd be interested to know
if you guys do anything withyour clients, but I test my
clients dead hang.
At the beginning of the year,and I'd be interested to know if
you guys do anything with yourclients, but I test my clients
dead hang at the beginning ofthe year whenever they start
training, and then I'll tellthem we'll test it again at the
end of the year and they're likeend of the year.
I'm like yeah, it's a year.

Speaker 3 (34:37):
It's a year worth of work of progress.
Yeah, for sure.

Speaker 2 (34:41):
And when we get to that year, the first thing that
we always say is like man, thatwent by really fast.
And then they get reallyexcited because nine times out
of 10, they far exceed theiroriginal dead hang time.
Sometimes we'll do max pushups,but dead hang for sure.

Speaker 3 (34:59):
Yeah, yeah, what I've been doing lately with my
clients I will send them like a,like a a little bit of an
update of where they're at, andthen I'll put some percentages
of like how much they'veimproved with certain things.
So you know like you see, hey,you started here with squats and
then we're here now.

(35:19):
That's like a 20% increase inyour squat capacity or strength
or volume, whatever it is Right.
But if you can start to seethose numbers, you start to
realize just those little winsevery single day.
They accumulate to such amazingsuccess, right?

Speaker 1 (35:34):
So uh, yeah, and tracking is managing and being
able to see those thingsvirtually in real time, and I
love uh cause you use trainheroic too as well.
You have it in heroic.

Speaker 3 (35:47):
And then I'm I just love google, like excel, like
spreadsheets.
I just for me I love it.
I know some people don't,nobody nobody noticed this, but
I did.

Speaker 1 (35:56):
I didn't say nothing, but he was making his um.
You were saying like ifstatements, like nested if
statements last podcast and hesaid it and I was like this.
I was like yeah, that's my,yeah, that's, that's my tech.

Speaker 3 (36:08):
Anybody that knows excel.

Speaker 1 (36:09):
You know what we're talking about.
Yes, uh yeah.
But getting to see like the,the trainer road is really nice,
that the, the printouts I havepeople on programs and the
printouts are really easy andthey can see how much like load
that they're actually movingwhen in session and it's that,
oh my gosh.
There's that instant feedback,which is really great.
But also this what I want toget into is like when people are

(36:32):
starting out rep ranges and Ihave my own kind of thoughts
about this.
But do you guys have anysuggestions or kind of like
these brackets of like beginnersreally need to be in this area.
Intermediate events need to behere.
I don't know if you guys havethose brackets, nikki.

Speaker 2 (36:51):
Yeah, I do, yeah, go ahead, and it's to me it's very
painfully simple.

Speaker 3 (36:57):
Yeah.

Speaker 2 (36:58):
Especially when someone's first starting out.
I mean maybe four exercises max, yeah, three to four, sets of
eight to 12.

Speaker 3 (37:10):
that's pretty much it .

Speaker 2 (37:12):
Um, if you can do 20 reps, it's too light.
If you're losing it at rep six,too heavy.
That's, that's pretty much it.
You can go pretty far betweenthose sets and rep ranges,
especially when you're learning.
Then it's about quality.
We're just focusing on quality.

Speaker 1 (37:32):
Three to four sets of eight to twelve why do you keep
it at the little bit of what iskind of known as a higher rep
range for the beginner, justmore?

Speaker 2 (37:41):
strength endurance, just more strength endurance
versus really pushing in load.

Speaker 1 (37:47):
Yeah.

Speaker 2 (37:47):
Now, that is for a standard strength and
conditioning program.
I would probably do something alittle differently if I had
someone in full kettlebell mode,but I would say standard three
to four, sets eight to twelve,and that's also how I was
coached in terms of standardstrength and conditioning.
Um, it's not how we would dothings with athletes, but I

(38:09):
would say for general populationthat's my go-to.
I just keep it really simplefor them.

Speaker 1 (38:14):
I wrote, wrote down here three, three sets of eight
to 10, like right in that, likesweet spot.
I feel like putting the lowerrep counts on people One.
You don't want to put thatintensity on them too much
because they're just not readyfor it, like you were saying Um,
but it just gives them.
The more reps they can do atthat lighter weight, the better

(38:35):
they're going to get at it.
Right, you know, we got to makesure that the movement is um,
is crisp and at the tempo looksgreat and really also teach
clients stop signs of like whenthat form is breaking, which is
the hardest to me.
It's very hard, especially if,like it's a, it's a client that
feels like, oh, I need to pushto grow, yeah, it's like, well,

(38:56):
you're gonna get hurt, like this, if the form goes, don't just
muscle through it like, rack it,yeah, rack it if you're, if you
can't talk anymore, like duringthe set because you're
breathing too hard, that's astop sign.
Uh, if the form goes, it lookswonky.
Stop sign.

Speaker 2 (39:12):
If the tempo has drastically changed, put it down
like it's just too much Ialways I have to laugh sometimes
and again it's it's kind ofthat need to push people think
that in order for it to workthey need to struggle, and I get
a lot of the time if we'recoming off a set.
Um, you know I, I candefinitely do more.

(39:33):
I can do more.
I'm like great cool yeah great,we're not going to just feel
good, just just just walk awayfeeling like you have a little
bit more in the tank, you knowyeah and also getting them to
understand.
I really like my clients tobuild week to week versus always
set to set as well.

(39:56):
So if you get through thatfirst week, all is good and
great, just just feel good aboutthe week.
There's plenty of time andopportunity to push week to week
three.
There's going to be a time anda place for that, but that's not
how we do every single workout.

Speaker 3 (40:16):
What about you, nate?
Yeah, I mean, the mostdifficult thing is to figure all
the all of this out.
Even in the beginning, like toyour, to your point, you know,
and Nikki, to your point, like,just, you know, throwing and
giving them those rep ranges,it's, it's always, it's a, it's
a challenge to figure that out,and that's where I think there's

(40:36):
a lot of learning.
In that, though, for thestudent, for the client, like
you have to realize, like, oh,like I'm not supposed to be dead
after 10 reps or I'm notsupposed to be unable to move
after five heavy reps, you know,like, so it's, it's, there's a,
there's a push and pull thereand it takes a little bit, I
think it even to I'd, I'd evenbe happy to say it takes like,

(40:58):
it takes about like a good monthof working with somebody to
really figure out, like, wheretheir capacities are To gauge
them.
Yeah, to gauge them.
Cause, in the way I kind ofvisualize it is, we have these,
uh, like these dials, like wehave these dials and you and you
have to know, like those dialscan, you can turn them up pretty
easily.
If, like, I have a client'slike oh, you know, you're,

(41:18):
you're not pushing me hardenough.
It's like well, we could dothat, but it wouldn't be fun for
you to keep doing that everysingle session and it also is
not going to benefit youlong-term, it won't.
You know.
Every now and then it can pushyou through like a, like a small
, like a, like a harder workout.
But, again, you have to reallylearn to achieve those.
You have to, you have to, youhave to achieve those.
So, um, I definitely starthigher rep ranges, lower

(41:42):
intensity, lower loads, lowerintensities, uh, even body
weight, like eight to ten reps.
I a lot of isometrics like justholding like you'd be surprised
how hard it is for a lot offolks who are just getting into.
This is like planks are hard.

Speaker 2 (41:55):
Yeah.

Speaker 3 (41:56):
Pushups are hard, pull-ups are hard.
These, these things are like if.
If I start throwing these atyou, it's like I'm trying to
build your, your foundation up,you know before.
It's not hard to make somethinghard oh no, it's not hard to
make something hard, that'sexactly right.
Do it like this.
But yeah, no, so just workingat those ranges and then finding

(42:17):
you have to just learn to findand look out for those and I
guess I'm really speaking tosounds like I'm speaking to
coaches, but like you have toreally look to like find those
gauges.
And then also for the student,the client, you also have to be
kind of open and willing tolearn that about yourself as
well.
Like and that's part of goingto finding a great good coach is
like they're going to find thatfor you with you.

(42:39):
And then the fun part is islike when you're like, oh, yeah,
I'm starting to get, I'm likethis is starting to become
achievable, and then you're like, yeah, I actually want to get
good at this, like I want tostart, I want to start to get
good at and get strong with a,with a squat, essentially, or
with a press.
So I want to get strong.
Then we can start to lean intomore fun goals.

Speaker 1 (42:57):
Yeah, you just got me thinking like the way you were
saying about the dial.
Yeah, I have, I see this allthe time because I coach sports
too and I see it all the timeand like strength and
conditioning coaches like thatget a youth program or high
school or college.
The one thing that I hate whenI see it is like they have like

(43:20):
a down and back for the wholeteam and they give them a time
frame Like everybody's got to godown and back to the basketball
court three times and it'swhatever the time is 45 seconds,
right.
So what happens is like you'regonna get two things that happen
.
One, the best athletes right,they might go all out in the

(43:41):
first one, but then they realizehow much buffer they have.
So they know like, okay, if Ijust coast, I'm going to make it
each time right, so that's one.
So it's already set them up forlike kind of send themselves
their own self up for failurebecause they're not actually
getting a lot out of the actualdown and backs, whatever that

(44:01):
how many you do?
Then the opposite end is theslowest kids on the team are
having a miserable time.
Yeah, so you're not getting thebest out of your best player
and you are crushing the kidsthat are like on the lower end
of the you know, speed, talent,whatever it may be, and now
nobody is like achievinganything and I and I hate that,

(44:23):
I'm like I.
There's a guy he's a basketballcoach at Parkland in Illinois
it's like down South and he usedto do this one cool drill he
used to strap a heart ratemountainers to all of his
basketball players when theycame in from offseason and so
they were allowed to.
They had so many down and backs.
If you get all of your down andbacks done, you can leave.

(44:45):
However, you have to be in zonetwo or zone one before you can
take off again.
So within the first practiceback, he'll have them go and do
their down and backs or whatever.
And the kids like, oh shoot, Ican leave this when I want as
long as I get this done.
So the best athletes aregunning it, going back,

(45:07):
recovered, going the kids thatneeded the recovery time to
complete it and actually do itproperly, like they took more
time because that's what theyneeded, right, and then the
coach actually got to figure outwho was in shape and who was
not in shape.
So who are you going to put inthe game?
Like you might have be, youmight have one of the fastest
kids on the team, but they mightnot be in shape and they can't

(45:28):
recover quickly.
Like, do you want him or themlike playing basketball when
they're like gassing and that'swhen they make all these
mistakes, but like knowing whento like turn it for people but
make it so that it's effective.
Um, and also one to take it back, because time to me, like in
gym sometimes, time is like themost abused variable.

(45:49):
Like the time is great.
Um, reps too.
Like, too.
Like it's like let's do ahundred reps of whatever.
Okay, like like we do a hundredswings, right, and if we, we
can probably do a hundred swingsand we break it up.
If we don't break it up, the,the last 70 are going to be like
Jesus Christ, what are we doing?
Yeah, maybe not the last 70,maybe the last 50, but uh,

(46:10):
they're not going to look great.
So I think like reps could be abad variable of abuse.
Time is like your people abusethose things so much.
Yeah, but I did, I did want toget it, I took a left turn, but
no, it's good.

Speaker 3 (46:23):
Like that's a good.
That's a good take, though,because, again, like, if we're
speaking, if you're speaking tolike coaches, and it's good for
us to to hear this because, like, again, not not everybody has
the you know experience ofcoaching youth athletes.
Yeah, yeah, or may want to inthe future so it's important.

Speaker 1 (46:39):
I mean, I was the kid in the.
At the end you didn't make thetime I really was too.

Speaker 3 (46:45):
I told you guys, I can't jump, none of that.
That was all high school likeeveryone's.
Like I'm telling you people belaughing, like it's crazy.

Speaker 1 (46:52):
I I love um because I feel like this can work for
intermediate advance andbeginners is I don't know, do
you guys use ladders, a lot likefor your trainings?
oh yeah I love ladders I thinkit's the greatest thing, yeah,
um, and it's.
And it's really hard forclients to kind of wrap the head
around because they, they onlyknow, like all right, you're

(47:14):
gonna do 10 sets, or sorry, 10,uh, 10 reps, right.
And then you're gonna do 10sets, or sorry, 10, uh, 10 reps,
right, and you're gonna dothree sets or whatever it may be
, um, a five by five, they, theylike can wrap their head around
that.
But when I say like okay, yourfirst sets, you're gonna do a
set of two, a set of three andthen another set of two, and
they're like what I'm like, yeah, instead two, set of three, set

(47:34):
of two, uh, and then we buildwhat I'm like, yeah, set of two,
set of three, set of two.
And then we build, and anybodythat I put on a program, it
works like magic.
It's amazing.
I stole it from like Fabio,like Built Strong, like all that
Soviet Union ladders andwhatever.
Like I totally use that and Isteal all of their math all the
time because I'm terrible atmath.
But this is what I do formyself and for even clients Like

(47:57):
I'll put them on ladders andI'll get them something that's
like 75 or the one rep max orkind of figure that out, and
we'll do like okay, you're goingto do three sets of 2, 3, 2, 2,
3, 2, 2, 3, 2.
So well, that's nine sets total,but three chunks of the ladder.
And then the next week thatthey come in and they're like

(48:19):
all right, we're going to do two, three, three across the board
and see where we're at.
And then depending and this iswhere you have to teach the
client of like how, like whatare you feeling?
Right, you feel good doing itduring it, like I have to use
the coach's eye, like is theform breaking down, but like the
weight stays the same, and thenwe go into, like now we get to

(48:41):
two, three, five for the firstbig set, and then, if we do two,
three and then like we can'tget five, then it's two, three,
three, then two, three, threeagain, and then you keep going
until you get two, three, fiveacross the board.
Now, all of that this could takeweeks, weeks, right, but the
weight hasn't changed yet, theintensity hasn't changed, the

(49:02):
effort has changed, but thatintensity hasn't changed.
And then you'll get all thosetwo, three, fives and then
you're like all right, cool, nowwe're gonna go five by five.
The weight still hasn't changed.
So now the effort is going tobe even higher, the intensity is
the same and now the volume iseven lower.
And then you see, like you justsee like these huge, like
progressions, and I look at likeintermediate can definitely use

(49:27):
ladders, advanced for sure.
Um, like beginners, I don'tthink rep ranges work for
strength training with weights,but if you're doing body weight
movements, this is what I,that's what I would use it a
hundred percent like a pull upor a push up right.
Easy.
If somebody cannot do 10pushups and you're like, okay,
I'm programming 10 pushups, youstop and then get you know, do

(49:50):
the rest, yeah, and do it's likeif you could do a two, three,
five, right, that's, that's 10total.
And if you do two, you knowthey can get at least five right
, so you can do two.
You know they're going to beperfect, they're going to be
really good.
And then you can do three.
Right, you warmed up thenervous system a little bit,
you're ready.
You hit your three, great.

(50:11):
Then you hit your five.
Three of them might be great,two of them might suck, but like
it's still, we're practicing.
But then you go back down totwo and so now you know you just
did five, or maybe you did four, I can get two.
So mentally you know you can doit, yep, and you're recovered
and it keeps this recoverybuffer going and make sure that

(50:32):
all the movement are of quality,right, all the lifts are
quality, quality, right, all thelifts are quality.
I love ladders.

Speaker 2 (50:36):
I just literally obviously most of my clients do
too.
I love it.

Speaker 3 (50:40):
And I just want to say, Tony, you did a really good
job of explaining that.
So, it's hard.
It's hard to explain it topeople too, you know.
But yeah, I'm sorry, go ahead,nikki.

Speaker 2 (50:49):
No, that was.
I mean once, once, especiallyum a few of my ladies especially
going into kettlebells.
Once they finally are able toget a couple of pull-ups under
their belts, like especially inthose two, threes fives, I mean
it's great.
Yeah, push-ups too, it'sawesome.

Speaker 1 (51:06):
Yeah, I think body weight.

Speaker 2 (51:08):
And again, really simple.

Speaker 1 (51:09):
Body weight for the beginners.

Speaker 2 (51:10):
Really simple, really efficient.

Speaker 1 (51:12):
Yep, and advanced is in those intermediates.
I think that the hard thing isthe weight.
The weight's not changing right, but that's okay, yeah, that's
okay, um.
And then to step to like thatstep of um when you cycle up to
have your weight, yep, and I doit all the time.
I never will put fives on thesides, never like if I'm jumping

(51:35):
up at the minimum is 10 and 10,like I need to own that weight,
no, I'm good at it.
And then make a bigger jump.
I've, I've put in, I've put 40pounds addition on some kids
barbells before, like what, andI'm like, yeah, you've been
doing this program very long.
We have a lot of volume, we'regonna bring the volume down, but
we're I'm putting 40 pounds onand and they're like holy crap.
And then, sure enough, it'sgoing up.

Speaker 3 (51:55):
Yeah.

Speaker 1 (51:56):
But, but yeah, moving into New Year's, all the stuff
we kind of talked about, and Ithink the biggest piece is like
making sure that this is a partof your lifestyle, making sure
that you're strength training,getting movement in and all this
.
The other aspect is thenutrition piece and we've kind
of like talked back and forthand we were actually lucky

(52:17):
enough to go to Nikki's seminarwhich was amazing by the way, I
want to get into the nutritionpiece because, again, this is
something that people need totackle in this upcoming new year
and that's they're going to beexploring tons of different
options.
I really like you did like thispyramid kind of analogy of
different sections, if you wantto talk about that.

Speaker 2 (52:39):
Yeah.
So I try and make nutritionpainfully simple and I refer to
the pyramid because it'ssomething that everyone can
understand.
And the pyramid is the bottompart.
The biggest part is mindset,then nutrition and then training

(53:00):
.
And as simple as that is and asmuch as people can understand
it, they tend to reverse.
They tend to start at the topand try and work their way down,
and this is where people justhave a lot of trouble.
And when you have someone that'salways gone reverse, then to
start them and bring them downto the base, which is mindset,

(53:22):
it's just really difficult.
It's a difficult process,almost fighting themselves in
the butt without realizing it,without realizing that their
mindset is getting in the way,without realizing that nutrition
is something that they mightneed to hire someone, they might
need some help in terms oftackling something that they

(53:45):
feel like they should know.
So why isn't it working?
Training, to me, is the easypart, and I say that in terms of
most people that we train,appreciate or like movement.
It's something that's alreadyin their regimen for the most
part Obviously not everybody.
But you know what?
We get people going toSoulCycle.
They're taking classes or theybelong to a gym.

(54:07):
They have movement or trainingin some capacity in their life,
and it's the nutrition andmindset component that tends to
really nip people in the butt ornot realizing that there's some
barriers that they need tomaybe address in order to get to
where they want to be.

Speaker 1 (54:25):
Yeah, I, I just ran into this whole problem not
problem, I should say.
But this, you know, when wetalk about like and people have
are very like polar opposites ona lot of different topics and
there's a lot of dogma aroundyou name it.
There's dogma around it likeespecially nutrition.
I mean I've said in the lastpodcast I'm like, I'm

(54:48):
unapologetically carnivorous,like I just I've adopted a
carnivore diet and I was veganfor a couple of years, ran into
a bunch of like health issuesand it actually helped me out a
lot.
And everybody's different andmaybe people won't agree with me
, but I mean I've spent time onmy individual podcast of like
talking to individuals andgetting the information out,

(55:10):
because it's something thathelped me and my relationship
with food is a big piece of it.
And, um, you know, when I wasyounger, I was just really heavy
set and I like I've literallyspent my like grade school years
like overweight, all the way tolike right before high school,
and then I found sports,athletics working out, but then

(55:32):
the nutrition piece is the onething that was off.
I trained, I did all thesethings, but my new nutrition,
like the relationship with food,I didn't really understand it
and, um, a lot of comfort food,a lot of, you know, just
lifestyle.
Italian family like we're, justyou can never eat enough like
it's.

Speaker 3 (55:47):
it's a ridiculous thing, but like when I I mean I
can relate yeah, so can I and uh, like finding carnivore and
getting that.

Speaker 1 (55:56):
That's like the big piece for me is like the
relationship with food and likewhy am I eating?
I'm eating for like function inmy body.
Um, and I'll get a lot of stufffrom um coach I interviewed him
a couple times, coach bronson.
He has a book called uh, bodyconfident and a bunch of the
things in this book is talksabout like, um, you know,
concept versus rules, likefollow the concepts and not

(56:18):
rules.
So my concept is like I'm gonnaeat animal protein, fat, um, I
I feel great on the diet, allthis stuff.
But then at uh, what do youcall it?
Christmas eve, I had likecheese on my plate and my cousin
was like you could eat that.
What I was like yeah, man, Ican eat this, I can eat it.

Speaker 3 (56:37):
Yeah, whatever, like, I can eat whatever I want, like
if I want and people like freakout.

Speaker 1 (56:42):
And this is where it gets like this super polarizing
thing of like I, I just want toeat really good food that I feel
like nourishes me and that Ifeel good on um, and to me
that's it.
And if I want to dip my toeinto like having some christmas
cookies that my aunt made, likeI can have that it's okay.
It's okay.

(57:03):
And people get so like it's allor nothing yeah, it's all or
nothing, incredible.

Speaker 2 (57:09):
Well, and going back to the dial analogy that you
used, I actually wrote a blog avery long time ago of people who
understand that life and mostthings are meant to be in a dial
versus a flip switch.
Okay, when you have someonethat works as a flip switch,
these types of things are goingto be really, really challenging

(57:29):
, and that's just another way ofsaying what you just said of
like rules versus understandinga concept and understanding that
we, as coaches, like we have norules, why, and and we we
talked about this, which- issuper funny because I'm an adult
, and the coolest thing aboutbeing an adult is that I can do
whatever I want.

(57:51):
And it's almost like peopleforget that, and sometimes even
people work with me.
They think they're enteringinto this partnership.
Well, it's a partnership to meand that's something that needs
to be explained, because that'snot how they're walking into it.
They think that I'm going toset rules for them to follow,
and that's not how this works.
I want you in the driver's seat, and Tony and I were talking

(58:11):
and I said I think you shouldshare your journey of being
solely a carnivore, because I'mfor that.
I'm for whatever it is thatworks for you.
And that's my job.
My job is not to give you a setof rules.
It's to try and figure outwhat's going to work, and
nutrition is a lot of trial anderror.
I'm not here to sit here andsay that I have the answer for

(58:32):
you.
We got to figure it out Becauseif you don't have the answers,
I don't know why you think I'mgoing to.
I need to better understand yourday-to-day life.
Like I comb through their day,what do you do from the second
you wake up to what you do whenyou go to bed, cause I don't
have any context.
I can't help you, I don't know.
I don't know how to help youand guess what?
That has nothing to do withfood.

(58:53):
That has nothing to do withfood and that's usually.
We actually find a lot ofthings just from doing that
exercise of like what is yourroutine?
Where do you spend your time?
Are you at work?
Are you at home?
Do you have children?
Everything I need to understand.
So we don't even initially talkabout food.
We need to better understandyour relationship with it and

(59:15):
what your day-to-day looks like.

Speaker 3 (59:17):
Yeah, and so much of everything we're saying right
now, it just it bleeds back intoagain fitness.
It bleeds back into career.
It bleeds back.
It's like you have tounderstand the concepts first
and then go from there.
And one thing that I got a big,like a big takeaway from your
workshop was a backend systems.

(59:37):
So I've been like saying thatto myself this like you know,
nikki was like Nikki was talkingabout backend systems.
Can you, can you like a lotlike tell everybody about it,
cause you explained it so well,yeah.

Speaker 2 (59:49):
Yeah, um, I really appreciate your.
Your your pumped, Um, yeah.
So backend systems areultimately what's going to
support you in your life.
Simply put, and a lot of thetime, people cannot live their
lives efficiently or be able toimprove their health because of
the lack of the back-end system.

(01:00:10):
So a lot of people will usecertain things such as I'm lazy,
I don't have time, all thethings that we've heard and I
want to say you know what?
Let's, let's let that go.
What are your back end systemslike?
Meaning your stress management?
Do we have hobbies?
How much sleep are we getting?
I mean, these are all thingsthat are here to set you up for
success.

(01:00:30):
So if someone lacks in thoseback end systems, then how can
we expect anything?
We should have zeroexpectations then, especially
when it comes to trainingbecause or what we put in our
mouths.
So if someone is and I have agreat example because I work
with a lot of moms as well andtheir backend systems are pretty

(01:00:55):
tough, especially when you havelittles I mean just really
fighting for sleep, timemanagement is really hard.
I think a running theme that Ihave with people is the lack of
problem solving, really justunderstanding what your day
looks like, and maybe it's notwhat you want, but can we meet
halfway in some capacity?
So moms are a great examplebecause they, you know, have

(01:01:19):
some rough back end systems when, when you have littles but
there's so much that can be done, but they use a lot of that
terminology.
But I'm like you're alsogetting four hours of sleep, I
don't know how we can expect tomake good decisions I.
I would have a hard time makinggood decisions even without
children if I was running onfour hours of sleep on a
consistent basis.

(01:01:39):
Or when they, when we figure outthat they're working in an
environment like we were talkingabout before they a lot of
people use the word chaos.
I'm in a very chaoticenvironment.
I'm like how can we get you outof there?
Maybe not permanently, Iunderstand.
Maybe that's somewhere you needto be one or two times a week,
but then they say they're therethree or four times a week.
Is there a way we can try andremove you from the space that

(01:02:03):
you call chaos, because thatdoesn't set us up to make good
decisions.
So, again, it's working inthose backend systems where we
can, because then I just don'tknow where the expectations are.
It just doesn't make any sense.
Our backend systems determineour outcome.

Speaker 3 (01:02:20):
Yeah, any sense our back-end systems determine our
outcome.
Yeah, yep, yeah, with food,though, um, the one of the
biggest game changers for me wasjournaling.
Like journaling and it camedown like I I, I used to cope so
much with food because it wasone of my ways that I would deal
with stress.
Yeah, like it's.
It's a, I think, for a lot ofus, especially like American

(01:02:41):
culture, like we have so muchgood food everywhere and good or
bad, you know, like calories,plus or minus, like we can get
into that.
But point is is like I wouldcope with food all the time.
So what I did was I just startedjournaling and writing down
exactly what I was eating everysingle day, and I mean I didn't

(01:03:02):
like write the calories oranything, but like just look at
it from like a logisticalstandpoint and you just you're
like I can I can probably dobetter than this and like like
replace this with something thatI can eat.
That's better for me, andthat's what I've did over time.
And a lot like, like, a lotlike training, like how we have
like those small wins and likeyou get those small workouts,

(01:03:23):
those small things.
It's the same thing like startwith breakfast, like, or like
start with one of the one of theyou know main uh meal times.
Like start with one of thoseestablish it and like stick to
it for a little while.

Speaker 2 (01:03:36):
Like I eat the same breakfast every single day well,
and it's like's so awesome thatyou did that, because you
yourself, even without someonelike me, you could probably look
at it and kind of see thewriting on the wall right.
And see what's going on,patterns that are not working
for you understanding, likewhere you might be able to add
some improvement.
So, honestly, if I could tellanyone anything in terms of

(01:04:00):
starting somewhere, it's justjournaling Just write down for a
couple of days what it isyou're actually eating, and a
lot of the time I think peoplecan figure it out for themselves
for sure, because a lot mostpeople are doing a decent job.

Speaker 3 (01:04:16):
I think we just need direction.
You need direction.
You also need a little bit ofeducation on like okay, you know
, I just try to eat as muchwhole, like whole, like real
food, as possible.
That that that I think we canall agree on.
That is like, try to cook athome as much as possible.
Try to know exactly theingredients that you're putting
into your body Like it's yourbody, so you want to be put it.

(01:04:39):
You don't.
Do you want to fill up yourrace car with like trash or do
you want to fill up your racecar with like some fire ass gas,
you know, like I don't knowwhat to say.
Like you want to, but you wantto, you want to fill it up with
the right ingredients, you know.
So just think about it likethat we only have one body, one
temple.
So like, just take care of itin the best way possible and
like, take ownership of that,because nobody can put food in

(01:05:00):
your mouth except for yourself.
Like that simple.
That's like some other likebrain explosion concepts, but
again, like you know it, juststart with, maybe start small,
start with journaling, startwith one meal that you can, that
you like, and then, you know,build from there and if you do
need help, I'm sure, like allthree of us like, we have like

(01:05:20):
different, we may have likedifferent approaches, but
they're not really different,they're all.
They all kind of come back tothe same thing.
So if you do need help or youdo need anything, just I'm sure
you can reach out to these two.
These two are amazing at it,though.

Speaker 1 (01:05:41):
I'm not the I don.
This is probably like not thebest thing to put in the podcast
, but anybody that books like a30 minute consult for like food
or whatever, like I never talkto anybody Put it in the podcast
.

Speaker 3 (01:05:49):
Yeah, put it in the podcast now.

Speaker 1 (01:05:50):
Yeah, no, you guys, but no, I really like to be
honest like if you're contactingme for programming whatever
one-on-one sessions, whatevermaybe workshops, like yeah, I
want to get paid for my time.
But if it's like nutrition andyou want to have like a
30-minute phone call with me,like sometimes we don't get to
the root of something on like azoom and I'm like let's schedule
something else I'll have theconsultation yeah, yeah, yeah,

(01:06:12):
like you can learn and figureout actually so much, and it's
free information.

Speaker 2 (01:06:15):
It's free information yeah always tell people just
sign up for a consult, becauseeven if you don't move forward
with me which is perfectly fineor 30 minutes with tony, like
you'll actually walk away fromthat call with that much more
clarity yeah, it's just soimportant what it's so important
.
I'm like just at least, yeah,at least just do the
consultation minimum and this islike.

Speaker 1 (01:06:36):
And if they're like, I'm like, oh, let's go to
something next week.
Well, how much.
I'm like, just don't worryabout it.
Like just we can get on.
Like just tell me how you'redoing next week, whatever.
And like that's where I'm atwith nutrition, because it's so
like people can get behindworking out.
But like if, if it's nutritionwise, okay, like you don't have
to.
Well, let me say it this way,like I don't have to lift

(01:06:56):
weights today and the next dayand the next day to live.
I got to eat, though, like Igot to eat.
So now I got to make thesedecisions every single day and
this is very taxing for peopleand they want you know.
If they don't understand,they're going to grab
convenience or whatever.
And then they get so far downthe line of I feel like crap,

(01:07:18):
like this is my normal.
Now this is where I'm at.
There's nothing I can do aboutit.

Speaker 2 (01:07:22):
Even from a performance or, by definition,
more advanced space.
I know a lot of people who willtell me like no, I, I eat
pretty well.
I'm like okay, great One.
I don't know what that means towrite to you.

Speaker 3 (01:07:36):
It mean it's totally.

Speaker 2 (01:07:39):
Um, you know that varies from the person my eating
well might be different fromwhat you think is eating well,
sure so sometimes when peoplesay that it's like first, I
don't really know what thatmeans.
But if you feel like you got itlike, that's all you.
But my point is is that I alsowant people to understand that
you can eat well, it doesn'tmean you're eating for your
goals.
And that's a lot of.
What I do is to get people tounderstand you might be doing a

(01:08:03):
great job in terms of yourenergy, your day-to-day.
You're sitting down, you'rechewing your food, maybe you
cook at home, and that's great.
But if you're looking forsomething more, that's what we
call kind of like leveling upright, just in terms of
education, and a lot of peopledon't know how to do that.
It's a skill-based thing aswell.
So it's hard for me to havepeople have expectations and

(01:08:26):
they're like well, why isn'tthis working?
I eat pretty well, I exercise,I'm like you're doing great, but
we may not be eating accordingto what we're actually wanting.

Speaker 3 (01:08:36):
Mm-hmm.

Speaker 2 (01:08:37):
So that's a big component of it as well, and I
cannot tell you how much alittle goes a long way.
I had a client for years.
She did not care about physique.
She had a very high stress joband working out really was just
for her mental health and sheloved working out.
She loves working out.
She's come a long way in thepast couple of years and what's

(01:08:58):
really wild is that sheultimately got where she wanted
to be, both in physique and inperformance, by dialing back
intensity.
So dialing back more strengthtraining, less soul cycle, not
seven days a week, five days aweek and eating breakfast and

(01:09:19):
magic like magic and everybodyworks at their own pace and I
respect that some people movefaster than others, and that's
okay, but truly by recoveringmore and getting her to finally
eat breakfast.
There it is there.
It was Boom Boom.
Yep, it was wild.

Speaker 1 (01:09:39):
And you're right, Everybody's going to work at
their own pace and everybody'sgoing to have this like it's
also on the client and theperson.
It's a lot of self-explorationand you're going to have to do
these things and give it thetime it needs.
Because the one thing I hateseeing is like when people jump
around too much, it's just likegetting strange.
We keep coming to straightstring.

(01:09:59):
If I'm jumping around withdifferent modalities every, you
know, every week, I'm not goingto get anywhere.
But if I'm going to, if I'mgoing to try something out, if
it works, okay, I'm gonna keepgoing with it.
I'm going to give it the duediligence.
But there's a lot of diets Likeit will work, like you're going
to have to shift some thingsevery once in a while.
If your goals change, you'regoing to have to shift some
things.

(01:10:19):
So, giving things time thatit's due for you to find this
result or maybe it's not working.
That's the result.
It's not working.
Okay, Now I can change.

Speaker 2 (01:10:28):
And that's also great .
I want people to understandwhen you figure out what doesn't
work, you didn't waste any time.
Now you know that that's justnot something that works for you
, so we don't need to try thatagain.
We move on to something else.

Speaker 3 (01:10:44):
That's right.
That's right, but like tobridge this concept again, I
just want to say this is why Ilove strength training so much
Because and just exercise ingeneral and being on a program
is like you see so much benefitfrom training.
Like if you actually get on aprogram, you'd be surprised how
strong you actually are.
Like it's insane.

(01:11:04):
Like I get people on a programfor one month, like on an actual
program for one month, theyhave incredible success.
You can say the same thing.
The same concept applies rightback into everything else, and
into food, into into life, intocareer, and the point I'm trying
to say is like, when you'reactually on a system and you
have good backend systems andyou have a good process and a

(01:11:28):
good program, you're going tosee amazing success.
And you have to seek thateducation, though, and you have
to be curious and you have to beokay with, like, not always
having the answer and notknowing what it is.
It's all part of that journey.

Speaker 2 (01:11:42):
So it's so interesting and I love that you
said that.
I love that you finished withthat, because to me that goes
straight back to the bottom ofthe pyramid.
So we talk about this the threeof us in in the capacity that
we're talking about it now buthow many people have that?
How many people have thatmindset?

Speaker 3 (01:12:01):
Not enough, not enough, right yeah.

Speaker 2 (01:12:03):
And they're in lies, and not everyone.
You know.
I have someone always remind methat not everyone loves
training.
It's like I forget thatsometimes because I love food, I
love training, but that's therelationship I have with it and
I think I forget sometimes thatsome people may not approach it
the same way or maybe it'ssomething that they have to

(01:12:24):
develop.
That all goes back to mindset.
So, like we have this, we havethis drive for it, this passion
for it, this relationship withit, and sometimes I forget.
You know, obviously not a wholelot of people have that.
So we see things as beingreally simple, and why wouldn't
it be?
All these things make us feelgood and they really aid our

(01:12:45):
growth, both personally andprofessionally.
But not everybody has that.
So it always goes back tomindset, especially when it
comes to training and nutrition.
People know that they need thisin their lives in some capacity
.
Training and nutrition peopleknow that they need this in
their lives in some capacity.
But the biggest shift that hasto happen is their mindset.
And I don't know about you guys, but that's actually what makes

(01:13:07):
up most conversations in mysessions For sure.
And I told Tony like we'll talknutrition, but what I think you
guys can talk about as coaches,as we all can, are the back end
conversations that happen.
I'm like man, I wish I had amegaphone for this conversation
right now.

Speaker 3 (01:13:24):
So everybody could hear this with my client's
permission, of course, but it'sjust.

Speaker 2 (01:13:29):
It's things that I wish people could hear all the
time, because this is what, tome, this is what my job actually
is.
People don't understand howmuch mindset shifting happens
between myself and my client, tothe point where these people
change completely over thecourse of years.
And it's wild, and some peopledon't.

(01:13:51):
I've had people that haven'teither, and that's okay, but it
boils down to that.
I think the mindset, for me, isjust the hardest part.

Speaker 1 (01:14:01):
And in the last podcast we talked about like
setbacks of like having injuries, you know.

Speaker 2 (01:14:07):
Oh man, that's hard.

Speaker 1 (01:14:09):
But the setback of like falling off of a nutrition
plan or cheating, right, youknow, those are the
conversations and we've had allthese conversations about, like
the language you use aroundthose types of things and the
way it makes you feel.
You know, I was guilty of thiswhen I was like younger for sure

(01:14:30):
.
Like if I would binge, eatwhatever, and I mean the next
days I would just feel likeabsolute trash.
I would just like be so upsetwith myself.
Or if I'm going on a diet andI'm like quote unquote diet and
I'm like trying to eat healthyin my younger years, and then I
like accidentally slip off, well, now it's done, it's over with.

(01:14:51):
Like I cheated, so therefore Imight as well keep cheating
because I can't do it anymore.

Speaker 2 (01:14:56):
Yeah, we did talk about this.
Like, yeah, that language, um,that people use puts them in a
certain place where it justmakes it significantly harder,
like falling off the wagon orhopping back on the wagon or
something with a wagon anyway atrain wagon yeah you know, um,
and that in and of itself likejust makes it harder.
I'm like there's no wagon,there's no train, there's no

(01:15:18):
hopping off or on, it just iswhat it is you're on your own
path.
Um, so I think little thingslike that already.
It's.
It's just so unusual how muchyou hear that, and we actually
had an example that was superfunny.
Um, like being in a grocerystore this has happened to me a

(01:15:39):
couple of times.
I'll like bump into my clients.
They're like don't look at mycart, I don't care.

Speaker 3 (01:15:44):
It's okay.

Speaker 2 (01:15:46):
It's cool.

Speaker 3 (01:15:46):
Let me get some of your cookies.

Speaker 2 (01:15:47):
Walking into the gym and like coaches are having loba
pastry and they're like, oh myGod, she's here.
I'm like, first of all, I don'tcare.
Second of all, why didn't youget me one Like this?
You know, it's that thought ofhow you see me or how you see
food, and I'm like, well, don'tlook at my card either.
I don't know.
Like it's just one of thosethings where I think people are

(01:16:08):
going to feel so judged orcriticized, and it's not you
know, you can eat whatever youwant to eat, I don't, it's fine.
But again, it's that language orthat initial reaction that I
just find really interesting.

Speaker 3 (01:16:22):
Yeah.

Speaker 1 (01:16:22):
You said you're like, you're like I'm not trying to
make rules for you, like I'm nottrying to tell you what you can
and can't do.
Um, you know, we are finishedprofessionals.
We want to, we, we want to lookthe part right, we want to.
I had cookies that my aunt made, like regatta cookies they were

(01:16:44):
awesome, Like I was like and Ihad probably more than I should
have.
I had a stomachache the next day, but I'm like that happened, it
is what it is.
I indulged in that, that onetreat that my aunt never really
makes, and I'm like this isgreat.
And I just the next day, I justput my foot forward, I don't
get down on myself.

Speaker 2 (01:17:03):
Well, one of the things that is really trippy to
me this is getting extremelypsychological, but this is why
nutrition is really difficult isthat when people react that way
, what that tells me is thatthey actually make more rules in
their head than I'm out to.
But they can abide by their ownrules.
They just don't want to abideby mine.
And what's funny is is that Ithink I give people so much

(01:17:26):
freedom that it makes themuncomfortable.

Speaker 3 (01:17:28):
This is.
This is deep, nikki.
No, this is good, this is great.

Speaker 2 (01:17:33):
This is what I'm saying.
This is what nutrition actuallyis.
Now people think that they'regoing to walk into my door and
think that we're going to sitand talk about food, and of
course that's part of it.
That's always going to be partof it.
That's just a part of education.
But what's interesting is thatwe can't talk about that until
we understand this.
Yes, because this is what'sactually getting in the way here

(01:17:54):
, and this is true for peoplethat do not want to track their
food, because they think it's ohmy God, there's so many rules
and you know it's they activelydon't want to do it.
There's too much structure.
I feel like I'm going to getaddicted to it.
I'm like that tells me that youare probably more restrictive
in here than what this isactually going to do to you.

Speaker 3 (01:18:14):
What it is.

Speaker 2 (01:18:15):
Right, it is Right.
And so for people that reallyneed that massive control,
people that think that I'm goingto give them rules because it

(01:18:36):
goes against their own, peoplethat are really uncomfortable
with the amount of freedom thatI give them, and so sometimes
nutrition can just be reallyscary for people in that way.
And then, going back to pace,some people have to go at their
own pace, and if I'm getting somuch resistance to that point,
then we're just not ready for ityet.
Yeah, like that's really common, really, really common.
So I think people just havetheir own little demon up here
of, like, what they think theycan and cannot do, and that's

(01:18:58):
actually the struggle that Ihave the most is like getting
that voice out, just let go, orlike somehow getting them to
listen to a different part ofthemselves, and a lot of that is
that inner dialogue.
It's wild, it's really wild.

Speaker 1 (01:19:15):
Nate, do you feel that you like now that've, like
you know, you're in the fitnessspace and you've kind of moved
around your nutrition a littlebit?
Do you feel like you're stillin the point where, like, you
have this food freedom or it'sstill like it's challenging here
on out?

Speaker 3 (01:19:43):
Yeah, I used to struggle with this a lot because
you know I'd start to thinkabout, oh, how you're going to
let you know if I, if I weregoing on a trip, for example.
You know, I just I spent twoweeks in Asia and, uh, my old
self would have probably likereally fought, like to eat
whatever or do whatever I wantedwhen I was there.
Um, because I've worked so hardto get here or to get to feel a
certain way or to look acertain way.
But in the last few years I'veI've really let go of that.
I've really like worked my buttoff to in my, in my own head

(01:20:04):
not not physically, but in myown head to just let go of like,
hey, when, when it's time torelax during the year, relax
when, when life happens, life isgoing to happen, like these,
these things are going to come,like life is seasonal, right?
So, um, it's okay that ifyou're not eating a perfect way
for a few weeks, like you willfigure it out again, like you

(01:20:26):
will have the time in the placethat also tells me like how
present someone is as well.
I know we're getting deep here,but you know it's it's like just
enjoy that time, enjoy thatspace, enjoy the food, enjoy
whatever it is, and it's okay tolike indulge, it's okay to like
do these things.
It's like you know, we, we putthese, like these bars in our

(01:20:48):
head and you can't get out ofthem.
Well, it's, it's gonna it'sgonna restrict you and may like
stop you from doing things thatyou only have the opportunity to
do once you know, or to feel,or to eat food one time or
wherever you're going theopportunity to do once you know,
or to feel or to eat food onetime, or wherever you're going.
So, um, yeah, just really likeI, I I've worked um very, really
hard in the last few years justto kind of say like, hey, just
if you go anywhere, just do it,eat what you want.

Speaker 1 (01:21:10):
Uh, you know, but you , you worked at that, though,
like that's that's a big thingto tackle and some people like
have to be.
Some people can be moderatorsand they can do the moderation
and some people for a while needto be abstainers for a little
bit until they get those thingsunder control.
And you got to kind of I mean,I had to be a absolute like

(01:21:32):
abstainer for certain things,like for all, like a whole year,
like I was just eating likeribeyes and eggs, so like that
was pretty much it Like I wasjust eating like ribeyes and
eggs, like that was pretty muchit Very, very little to no
alcohol and like no sweetswhatsoever.
What have you?
Until I got like my health andlike my relationship with food
under control.
That's when I was like, okay,I'm going to explore and try

(01:21:54):
these things.
Oh my God, like I went to Japanand I like had pizza in Japan.
It was so fr?
freaking good and I toldeverybody that it's better pizza
than Italy.
And they're like what are youcrazy?
But I'm like I could havemissed out on that If I was like
I'm, this is my diet, I have tofollow this, this is whatever.
Um, and I would have missed outon some amazing things.
But again, like you said, likeyou worked at that and you got

(01:22:21):
there.
And if it's like this, evergoing wave again, we're getting
deep right.
We're getting this like wave oflife and you're riding it and
you just sometimes that pullsyou in one way or the other.
But, um, we're all on that ride.

Speaker 2 (01:22:29):
oh, go ahead no, I was just gonna say I appreciate
you guys sharing that, because Ithink it's really important for
people to know that.
I think we all have that insome capacity and, no matter
what like, we all have ourlittle things and, you know,
inner dialogue in our head thatcome from somewhere, whether
we're coaches or not, I thinkeverybody has something in some
capacity.

Speaker 3 (01:22:48):
Yeah, I agree.
And just the last thing is, youknow, we all have like this,
this relationship with food, andit's it's again, again, like a
process.
This is something that you workat, you work at to improve it,
you work at to figure out, likewhat works and what doesn't, and
just to kind of hammer hammerthat home.

(01:23:08):
It's like it's a journey.
It's a journey to like reallyfigure out like what works for
you and like how and what makesyou feel good at the end of the
day yeah, 100.

Speaker 1 (01:23:17):
Yeah, I know we're getting to our wrap-ups here,
but you know one, it was greatto get all three of us together.
I know, Nikki, you're leaving.

Speaker 2 (01:23:28):
I know.

Speaker 1 (01:23:29):
But you know, I know it's not a goodbye, it's see you
soon.

Speaker 2 (01:23:34):
I'll be back.

Speaker 1 (01:23:35):
We'll see you soon.
Definitely, we're going to betrying to make our way out to
Lisbon.
Yes, go out there.

Speaker 3 (01:23:42):
So, excited.

Speaker 1 (01:23:42):
Yes, Tom you down.

Speaker 3 (01:23:44):
Tom Podcast in Lisbon .

Speaker 1 (01:23:49):
Tom's got a guy, he's got a guy, chicago podcast Got
a guy.
Anything upcoming I meanobviously the move and
everything, anything upcomingfor you that you're looking
forward to, maybe into this newyear.

Speaker 2 (01:24:01):
You know it's been.
Really.
I'm really trying to save somespace to do a lot of reflection
and I'm really just lookingforward to experiencing what
life and wellness will actuallylook like for me in a completely
different country that hascompletely different everything

(01:24:22):
than we do here, and I'm reallylooking forward to the balance
of my personal and professionallife.
I'm someone who loves my jobmore than anything and it's a
big part of me, but I didn'twant it to be all of me, and so
I'm really looking forward tojust this experience for myself,
personally and professionally,and what it's going to look like

(01:24:44):
and how it's going to move onthe other side.
So a lot of exploration, a lotof fun, a lot more quality time
and a lot more time for myselfin terms of training.
You know training.
Sometimes I'm so business ownerthat I forget how much that I
just want to be a coach and howmuch I just love training and
movement and how much you know Ilove.

(01:25:05):
You know what I do and I wantto do more of that.
So I know that's a loadedanswer, but I think there's a
lot coming down the pipeline forme.
So I just want to be able totake it all in and life is just
going to look really differentand I'm looking forward to that.

Speaker 1 (01:25:20):
Yeah, I mean the way you said is like we got, like we
have one of like the mostamazing jobs in the world.

Speaker 2 (01:25:26):
Yeah, I truly believe that yeah, yeah A hundred
percent.

Speaker 3 (01:25:29):
I'm so thankful to do it every single day.

Speaker 1 (01:25:31):
Yeah, what about you?
Nate Anything?

Speaker 3 (01:25:35):
Yeah, just uh.
Third.
Uh, like I said, started thepodcast but uh, we got third
coast kettlebell classes.
Um, I plan to, like you know,rip this guy off during the.
Yeah, just to show the do it,do it take, it take it off, uh,
yeah yeah, yeah, yeah, at leastone time.
You got a zoom, look at it.
You got some zoom here.
Hold on, let's see there you go.

(01:25:58):
And we got the colors andeverything.
So these are actually chicagocolors.
So, like we might me and I, thedesigner, uh, shout out heather
um, we, uh, she actually pulledthese off chicago's website and
it's legal to use them.
It's, yeah, it's legal to usethem.
We, we made sure.

Speaker 1 (01:26:12):
So there's six point stars, not five point stars.
Get it right, people.

Speaker 3 (01:26:15):
Oh my gosh yeah uh, but, uh, we got class.
We got classes.
Um, they're gonna just be a tonof fun.
We're gonna start to uh tier,to like uh, you know, teach a
bit more during them.
Um, I don't want to go likesuper coach, teach heavy in
those classes.
I want them to be fun, but wewill like introduce concepts.
So, if you're looking to haveuh meet an awesome group, um,

(01:26:37):
come out to a really kick-asslocation and just have a blast
working out like, just just comethrough, come through, we have
our first class.
Well, it might be this mightdrop past it, but we have our
first class of the year, january5th.
So, looking, looking forward toit, I'm excited and I'm excited
.
And then I got a one other thing.
I got my online programming.

(01:26:57):
It's, it's actually, it's goingto come along really well this
year.
I got some really fun plans forit thing.
I got my online programming.
It's a it's actually it's goingto come along really well this
year.
I got some really fun plans forit.
And I got I got a new programstarting in a couple of weeks.

Speaker 1 (01:27:07):
So yeah, awesome, yeah, same same old same old for
me.
Man Just got some workshops,kind of about workshops, but
coming through tomorrow, yeah,tomorrow, um, coming through
tomorrow, yeah tomorrow.
Chicago Strength, the RiverNorth location, but kind of
geared like you're saying, likemore classes and I feel like a
little bit of teaching, but likewe're going to it's not just
like a traditional workshop,we're going to get working and

(01:27:29):
leave a little sweaty and feelpretty good, love it.
And then just keep.
I've taken time off ofpodcasting as I'm in the podcast
but my own personal podcast,but reaching out after the new
year to get some new people onand I have like some people
lined up right now that I'msuper excited to talk to and get
on and just I think network too, I mean just networking with

(01:27:51):
people and in training andlooking into the new year is
just yeah, just revitalized.

Speaker 2 (01:27:58):
I guess I feel good going into 2025 yes, yeah, sweet
, I hope to do some live classes, so hop on.

Speaker 1 (01:28:05):
Yeah, let's do it.
What's the time difference?

Speaker 2 (01:28:09):
uh, they are six hours ahead, so you know noon 6
pm.

Speaker 1 (01:28:13):
Yep lunch grease the groove during lunch.
You know we're getting after it, cool all right, well, thank
you for everybody that'slistening.
Please like, share, follow allof our pages and, and, and send
this to anybody that you guysthink might enjoy.

Speaker 3 (01:28:28):
Yeah, appreciate you guys.
Thank you, yeah, thank you.
All right, yep.

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