Bonus Episode: Let's Talk Strength # 2

Episode Transcript
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Speaker 1 (00:03):
Hey everybody, welcome back to the second
episode of let's Talk Strength.
We are actually in a podcaststudio, which is really, really
awesome.
I'm Tony Pascola.
I'm a functional fitness coachand strength training coach.
I'm going to introduce myfriend here.

Speaker 2 (00:22):
Nathan, coach Nate, but I'm a strength and
conditioning coach based out ofChicago SFG too, and yeah, I
love the kettlebell, so that'smy intro.

Speaker 3 (00:35):
That's all you need to know.
Really, yeah, yeah, I'm NikkiGeorgeson, I'm Coach Nikki, and
I'm a strength and conditioningcoach and a nutrition coach.

Speaker 1 (00:44):
Awesome, and I'm a strength and conditioning coach
and a nutrition coach Awesome.
And this is our.
I'm super excited because thisis our first like real deal in
the studio podcast.
We want to kick things off alittle bit.
We were talking about off air,a little bit about consistency
and one of the big pieces ofjust lifelong fitness and
nutrition as well of justlifelong fitness and nutrition

(01:04):
as well.
But you know, what doesconsistency look like to you?
And the word could besubjective a little bit too,
depending on the person.

Speaker 3 (01:13):
But, Nikki, if you want to kind of give us your
thoughts, because I know this issomething you're passionate
about, yeah, and just kind ofgoing through our notes, and you
know, obviously this is a wordthat we hear all the time and
there are many very commonpopular words that I feel like
float around, especially onsocial media, consistency being
one of them.
But I've figured out, when I'min a conversation with someone,

(01:37):
in particular my clients, Ithink we've all heard, oh, I
need to be more consistent, andmy head just goes straight to
what?
What does that mean?
What does that mean to you?
Because I feel like, especiallywhen it comes to health and
wellness, like specificity isking.
Without specificity, the braindoesn't really know what to do.

(01:57):
Next, we need to get specific.
To me, in nutrition,consistency means 24 days out of
30 days.
So if I have someone that istracking a habit, you see the
30-day calendar check mark if wehave completed what we're
aiming to complete and an x onthe day where maybe we didn't
get there.

(02:17):
So to me, I think, especiallyin nutrition and in health and
wellness, the word a place, butcan we break it down and
understand what it means andwhat it might mean to that
person?

Speaker 1 (02:31):
Yeah.

Speaker 2 (02:32):
Yeah, I love that because you're you're going back
to the person, and everybodyhas a different definition of
what consistency means, and Ithink for me, when I look at
consistency, it's you're just atleast getting to show up even
once a week, right, like once aweek for me is we're, we're in a
great place Two times a week,we're increasing frequency and

(02:55):
we're now increasing volume inyour sessions.
But that's all great in theory,but we have to remember that
just even showing up one time aweek is a big deal and it's and
it's awesome that to rememberthat just even showing up one
time a week is a big deal, forsure, and it's awesome that
you're getting to show up evenone time a week.
So, but you know, consistencyagain, like if you can kind of
build in once you make thathabit of even showing up one

(03:16):
time, right, let's increase thefrequency, let's go two times,
three times, so, yeah, that's,it's it.
It's definitely a challenge foreverybody.
Everybody has a differentrelationship with that word.
I think we all have differentperspectives with how that goes,
but definitely, definitelysomething to work on.

Speaker 1 (03:34):
Even if you can go one time a week, yeah, Right,
one time is great, I mean justto get somebody to.
I used to say like to some ofmy clients, like if you can just
go into the gym, whether you doanything or not, right, like,
just get yourself there it'slike one piece because you'll
find yourself eventually doingsomething because you just got
there, right.
Uh, so that's like a big piece.
But I've been thinking ofconsistency and like actually,

(03:55):
health and wellness is like alike a road map, right.
Right, like if I'm travelingcross country and like I have a
goal, like health and wellness,fitness only comes before health
and wellness in the dictionary,right like it's like you don't
worry about fitness, like that'snot first thing.
It's like my overarching, likemy stress level, like my

(04:16):
nutrition and all those things.
And like the roadmap.
You know, if you're taking aroad trip and you do make a
detour, that's okay, like it's adeviation and like maybe I'm
not gonna, maybe I'll pull overon the road to like see this one
attraction for a little bit,but then I got to get back on
the road to go and the moredeviations you make like the

(04:37):
less you're going to actuallymake a tour towards your goal.
Or if you go too fast, like Iwas thinking of, like you're
going to get a ticket and aticket is an injury, a burnout
or something like that.
So I've been like thinking ofthat.
It's a good analogy.

Speaker 3 (04:48):
Yeah, I like that one .

Speaker 1 (04:49):
Yeah what's my like end goal of where I want to be,
and then you know kind ofmapping that out, because if I
keep making stops or if I stayin the hotel too long I can't
get back on the road.
So it's just like planning somedeviations, planning some
attractions, but really likeputting in the time in the car
to get where you got to go.
So that's why I look at likethis long function way of like

(05:13):
yeah, of consistency, just likethis, this big road trip, and
you can always change thedestination too.

Speaker 3 (05:19):
I like that I might steal that.

Speaker 2 (05:20):
Yeah, and it's like a seasonal thing too, you know.
So I think a lot of people theythink that, oh, I'm going to be
hitting these, these volumes,these markers every single day,
four times a week, and somethingmight happen in your life.
You know, something can, canchange your, your, your week to
week.
So, even showing up, like youknow, if you do so much volume

(05:47):
on one day and then you're onlydoing half the volume the next
day and you're doing that samevolume again the week before the
next day, the thing is isyou're still consistent, like it
doesn't matter, like you canstill go up and down on that
track, but just again, showingup is the word right.

Speaker 1 (06:00):
So yeah, and then kind of getting into this piece
and I want to kick it to you,nate is this motivation versus
discipline and training?

Speaker 2 (06:08):
Yeah, yeah, um, that's so.
I, I see I'm seeing that a lotlike as a trend where it's like
oh, you know, motivation, youknow, isn't the the main thing
that you should focus on?
And discipline, you need, youneed them both, I think.
Um, I definitely would want tolean in on the idea when you,
when you look at the worddiscipline or talk about the

(06:29):
word discipline, discipline,showing up when you don't want
to, right, it's like literallyshowing up when I've had a long
day, it's been tough and uh, youknow, you, you, you get into
that workout or you get intoyour even a walk, right, like,
showing up for a walk is is partof that discipline.
So, um, I do think you know it'sa, it's a challenge, uh, for a

(06:51):
lot of people to, you know, workoff of um, motivation, if
you're focusing on motivationall the time to get to your
workouts because it's it's veryit's tied to emotion, right, so,
um, I love love to, you know,get my clients in the mindset,
like, let's think about justshowing up if you can and trying

(07:11):
to take emotion away as much aspossible.
And, and you know, even if youhave to do half the workout for
that day, you know you'reshowing the discipline right, so
it's just just, I guess, theapproach.

Speaker 1 (07:22):
I think uh, uh, like trying to get a david goggins
speech every day before you gointo the gym.
I didn't want to go there yeah,it's like I'm trying my best to
maneuver.
Yeah, you know, yeah, once yougot to get there before your
workout, like I can see likehyping yourself up for a
specific thing, but like if youhave your man yeah, I, I mean, I
mean I I didn't want to getthere right, so so I don't know,

(07:46):
like you, you kind of fall inthat.
Yeah, I mean.

Speaker 2 (07:51):
But you know, I think , like just discipline versus
motivation is is just thatemotion versus like.
You're actually in the habitand you've created the habit and
that's so important.
It's important for a lot ofpeople.
It's a and, as a coach, likeonce you start to see people
like kind of fall in there, theycome into their sessions, are
like man, I didn't have a,didn't have a good day, but it's
like you showed up today.

(08:12):
It's part of the discipline.
It's really great that you'redoing that for yourself and
that's, over time, is going towin you a lot, a lot of great
things and a lot of and it'sgood paid pay great dividends.
So, what about you, Nikki?

Speaker 3 (08:30):
You know, it's funny cause they just had this
conversation recently with aclient, because she, you know
she was voicing that sometimesshe struggles because she bases
her decisions too much off ofher emotions.
She's very far to the left ofshe allows her emotions to to
determine what she does and whatshe doesn't do when it comes to
showing up, you know, for forher health and wellness.
And she goes Nikki, you're justI admire it because you're just

(08:52):
so disciplined.
I'm like I just don't feel thatthat's the right word, though,
because discipline does havethat connotation of showing up
when you don't want to.
But I don't really have that awhole lot.
You know, I'm human, I have mymoments, but I just do it.
It's not really.

(09:12):
I don't have that mental battleof getting myself to do
something when I feel like Idon't want to, because I think
I've been doing it for so longwhere, to your point, nate, if I
don't go to the gym that day,then I'm going to go for a
really long walk with my dog,and that's another way of
showing up, and that's anotherthing that I really enjoy doing

(09:33):
it makes me feel better Body,mind, spirit.
Same thing with food.
Sometimes I love to meal prep,every single meal for the entire
week, and other times, you know, sometimes I'll, I'll use my
quicker you know um tools in mytool belt and I I won't do that,

(09:54):
but it happens no matter what.
So in my mind, motivation anddiscipline are not like words in
my mental vocabulary.
Um, if I sleep well, eat welland my stress is at a manageable
place, then it's prettyseamless for me to show up on
some level to do those things.

Speaker 1 (10:11):
I think clients and just people in general, if they
see like fitness professionals,the assumption will be oh,
they're hanging and banging at 5am and really getting after it.
I don't know if you guys cancontest this, but I know.
When I started because I have afull-time job and I train on
the outside, and I was going tothe gyms three, four days a week
to train people, maybesometimes in the morning before

(10:33):
I had to go to work I'm like Iwork out less now than I've ever
done before.
People have the assumption thatwe work out all the time.

Speaker 3 (10:42):
I love that you just said.
That I really appreciate thatit's true.

Speaker 2 (10:48):
It's true.

Speaker 3 (10:49):
I feel that right now actually, and in many times
throughout my career.
But the other word that Iappreciate for coaches and I
don't again, I don't know aboutyou guys, but a lot of my job I
like to think that we all leadby example and that's a part of

(11:09):
educating others.
So a lot of why I do the thingsthat I do is because I have
integrity.
Right, and I think that was.
I never really knew what thatmeant when it was maybe on, you
know, the wall at a gym andtheir core values.
But as I get more and more intothis career, to me that is why
I do what I do, because I haveintegrity and I want to maintain

(11:32):
that integrity and honor thatintegrity as a coach and as I'm
coaching others.

Speaker 1 (11:37):
Yeah, integrity, doing the things that you're
supposed to, or the expectationto when nobody's looking?
Yeah, you know.
And speaking of inspirationalquotes, I know you have one on
your wall.
Yes, yes, what's it?
What does it say?

Speaker 2 (11:50):
It says, uh, it says you are, um, basically, in short
, it's like you are yourgreatest project, right, and
it's so important to think thatyou know again, life like you're
, like how you brought up theroadmap.
It's, it's a roadmap and youit's going to go in different
fluctuations, you're going to goups and downs, you're going to
hit different points, but again,like, that journey is just the

(12:12):
most important thing.
It's the most important thing.
It's just to think about thiswhole thing as a fun project,
right, and and you yourselfyou're it's, let it be fun.

Speaker 1 (12:25):
Let, let it be fun Let it be a fun thing.

Speaker 2 (12:26):
Yeah, we'll cue in the music.
Life is a Highway.
Yeah, or Nickelback, orNickelback.

Speaker 1 (12:29):
We need Nickelback.
You remind me of a Okay, sogoing into this next piece is
I'll kick it to you, nikki oftraining for functional strength
versus aesthetics, because Iknow this is a hot topic Oof.

Speaker 3 (12:49):
Yeah, where to start?
Yeah, yeah, okay.
So I think that a lot.
I think the three of us arereally like-minded in the
functional strength world, right, and that's why I love watching
what you guys do, the way thatyou coach your clients, the way
that you coach yourselves,because we are very like-minded

(13:09):
in that way and strength is funto us.
Like, functional strength issuper fun, and my business, and
now and forever, will be aboutperformance, right, how well you
can perform something in termsof strength, how well you can
perform something in terms ofstrength.

(13:32):
Aesthetics is just has become adifferent animal to me since
doing nutrition coaching, andthe thing is is what I've
discovered with working withlots of people, both men and
women and of all ages I have nowcategorized aesthetic goals as
being advanced, because I thinka lot of people have trouble

(13:53):
doing the basics and doing themwell.
So, first and foremost, like Iwant to put someone's focus on
their functional strength, likeputting focus there first and
and foremost in terms oftraining, figuring out what they
like to do, what they're goodat, where they want to take
their training, what kind ofthings do they want to
accomplish.
Like going there first, gettingtheir mind actually off of

(14:17):
aesthetics and just like puttingyour head down and enjoying the
strength ride, if that makessense.
But I just don't thinkaesthetics are going to happen
without talking about nutrition.
To me it just will not.
No matter how many times a weekpeople train I've had lots of

(14:39):
people train six or seven timesa week and train them for years
and their body compositionactually doesn't change at all.
They get stronger, they movewell, they move tremendously
better.
Their mobility gets better.
So many wonderful things thatwe know that comes with
functional strength training.
But body calm very easilycannot budge without

(15:00):
acknowledging their stress sleepor their nutrition easily.

Speaker 1 (15:03):
You can't outrun a bad diet and you can't outlift
your fork.
That's a Vinnie Tortor's quote.
That's a Vinnie Tortor's quote.

Speaker 3 (15:12):
Wait, I've never heard that before.
Oh yeah.

Speaker 1 (15:14):
You can't outrun a bad diet.

Speaker 3 (15:16):
I love that one.

Speaker 2 (15:17):
I use that one.
You can't outlift your fork, wejust always steal each other's
things.

Speaker 1 (15:21):
Wait, that's awesome.
Yeah, steal each other's uhthing yeah, that's great.
I agree, and I think it's this.
We look at social media, welook at uh magazines, we look at
all these things.
We look at the 90s movies ofsylvester stallone, you know.
Oh man, I mean I want to berocky three shredded.
I want to be brad pitt fightclub.
That's a lot of work, a lot ofsacrifice.

(15:45):
You mentioned advanced.
That is advanced.
It is.
And some of those things aren'tsustainable.
Like you can't run your bodyfat that low and try to maintain
that for a long period of timewithout any breakdown, and we
need to get away like.
The function you mentioned toois like functional fitnesses.
Am I able to do the things inlife, like can I put the

(16:07):
suitcase on the flight, you know, you know upper deck kind of
thing.
Can I, you know, pick up mykids, grandkids, whatever, so
can I do my job?
Like to me that's functionalfitness.
Like I'm preparing for whateverlife throws at me.
But the the aesthetics is likeeverybody's chasing that.
Everybody works way too hard atthat and it's such like a, an

(16:30):
advanced goal to have, unlessyou're training for something.
If you're a bodybuilder right,and that is a sport.
You are training and that isdiscipline with a lot of
sacrifice with a lot ofsacrifice, a lot of sacrifice.
Yeah, what is I?
I remember just seeing on likeinstagram some of those guys at
the end of like it'd be midnightand they're like in the gym.

(16:51):
They're not going out, they'renot doing anything else, they're
getting, you know, two, threeworkouts a day, like to maintain
that physique.
I got stuff to do, I got stuffto do and I I cannot, um, just
constantly worry about like thisis somebody like I've I've
talked on my podcast too.
Like I come from like a foodaddiction.

(17:12):
I would just like we've hadconversation too on a podcast of
like I would yo-yo and yo-yoand from wrestling and other
things like drive my calorieintake down, drive my the fat
intake down and look great for alittle while, but then I would
yo-yo back cause I can't sustainit.
But I finally found a placewhere, like I'm eating like

(17:35):
whole foods nutrition, like I'munapologetically like
carnivorous, like that's justfor me has worked a lot and
fixed a lot of health problems.
But any clients that come to mebecause if they come to you for
strength training, they'regoing to ask you some like
nutrition questions AbsolutelyI'm like just eat real food.
Like eat real food, somethingthat's like bioavailable
nutrient, dense and satiating.

(17:56):
If you can check those boxes,you're in a good spot.
You're better off than most 90%of the world.
Like you know, if you're eatingout of the packages and eating
out every day and not even realfood, you're really not going to
go anywhere and like yeah, likeyou said, you got people
training all the time and theystill.
Body comp has not changed atall.

Speaker 3 (18:19):
to preface, and this kind of goes into what you just
tapped into is that it has to bea conscious choice because it
takes work and sacrifice anddoes it doesn't mean enough to
you right because it has to.
It's a lot of work.
So this past summer I didn'tcare to to do that.

(18:42):
I didn't care to be in bodyrecon mode like I typically am
during the summer.
I just wanted to enjoy mysummer.
My boyfriend was in town.
We wanted to go out, we wantedto eat, we wanted to do all the
things.
Was it worth it for me to bodyrecomp, and for what reason?
So at that point I didn't care,like I don't care this year.

(19:03):
That's not, and that's aconscious choice.
It's not that I couldn't, butit's not worth it to me enough
to do that under the life that Ihad during the summer, where I
had a lot going on and knew thatmaybe this just isn't the right
time to be doing that.

Speaker 2 (19:22):
Yeah, what are your thoughts?
Yeah, what are your thoughts?
Yeah, so this it's.
It's crazy because, like, whatyou both are saying is just I
have a little bit of abackground on just my own.
I had like body dysmorphia for awhile, like even and it's crazy
to even say that because I I'mlike looking at myself and I'm

(19:43):
like man, I'm working so hard.
I got to push myself harder, Igot to work harder, I got to, I
got to drive harder and this was, you know, this was more like
four or five years ago, so notnot where I'm at now, but that's
how a lot of this started.
Like my training actuallystarted that way.
But it's funny because eversince, you know, I made that to

(20:08):
training for skill progressionand for and for like actual
goals and putting like the lookon the back, on the back end, is
sort of like a dividend fromthis type of training everything
got a lot better, like I feel,like I feel I that's the most
important thing is like I feelbetter, I move better, and then
what's really cool now is I'mstarting to look better and
these are that's like how I'mtrying to retool, you know,
because people come and they're,they're saying they're like'm

(20:29):
starting to look better.
And these are that's like howI'm trying to retool.
You know cause people come andthey're they're saying they're
like I want to look better.
It's great, it's an amazinggoal, it's a fantastic goal.
But I don't know if that shouldbe the first carrot at the end
of the stick.
Right Right, I don't know ifthat should be the first carrot
at the end of the stick.
So I think a big part of ourjobs is to kind of rethink about
that and to make health and tomake focusing on the longterm of
, like you know, what are you?

(20:49):
What do you want to do whenyou're 80?
When you're, what do you wantto do when you're, you know your
grandkids are around you, orwhen you know your, your nieces
and nephews are around you, likeyou want to be, you know able
to play and like do stuff withthem.
So that's kind of how I'veretooled it, and then the
aesthetic piece will kind offall into place over time, as
you keep showing up.

(21:10):
Right, so um, granted, I want to.
I want to just say I reallyappreciate you for focusing on
nutrition and cause.
It's such a hard, it's veryhard, it's, it's, it's very,
it's very challenging I want touse that word too.
So you know, for me my focus isalways going to be on like I
want to help them make the habitof showing up and working out

(21:33):
and training skills.
But you know, I just want tosay, you know, on that journey
and helping people on that front, that front it's, it can be
quite challenging, right so um,but yeah, yeah, I think, um, we
have to look as like, lookingbetter.

Speaker 1 (21:51):
It's just a by-product of of lifestyle.
That's it.
That's the by-product.

Speaker 3 (21:56):
You have to live it.

Speaker 1 (21:57):
Yeah, that's it.
You have to live it.
Yeah, and getting into one ofour favorite topics kettlebells
Yay.

Speaker 2 (22:06):
My safe place, the safe place.

Speaker 1 (22:08):
Yeah, I think for all the topics we've covered to get
to this point of you know,people starting out, one of the
things that I put on some of thequestions we wanted to cover
was, like for beginners, likewhere do you start?
Like how many bells do you get?
Cause that's always a questionthat I get.
I don't know if you guys haveum kind of like a just like a

(22:30):
stock answer for like mostpeople, or it kind of depends on
the client, like do I get onebell?
Do I get two bells?
Do I get double matching bells?
Go for it, man, I'll, I'll,I'll go for it.

Speaker 2 (22:43):
I have.
I actually have it all.
I have it written out because,like, I think about this a lot
too.
So, um, I think in that initialcombo I have and I just kind of
figure out, you know, first ofall, I make sure that they're
interested in like training withthe bell, obviously, or
training with the kettlebell,because it's just a tool like
you can really get strong inmany ways.
I don't want to preface and say,like kettlebells is the best

(23:04):
way to train, but, um, you know,when we, if you're interested
in learning and you'reinterested in making this a uh,
a part of your journey, um, thetwo bells that I'd say a lot of
people should start with is a 12kg, which is that 25, uh, 26
pound bell, and then a 16 kg,which is that yellow bell, and

(23:26):
the reason is is those two arereally really good.
You want to be able to, I think,press something you know, and I
think that 12 kg bell is agreat goal for women, especially
to be able to press.
That's like one of the like,the first things that lights up
in my head.
I'm like I'm going to get youto press this bell, like I'm
going to get you to press thisbell.
It's so fun if you can't.

(23:47):
And then the other thing iswith the 16, it's really good
for you know deadlifting andsquatting, so you can really
work that lower body.
And then, just you know, wewould start off with those two.
Keep it nice and simple.
I don't, you know, we can startjumping to like those heavier

(24:07):
bells, but I want to see youmake it a habit of moving those
two first, and I think that'sreally a good place to start.

Speaker 1 (24:12):
But I mean, if you were like a professional
weightlifter and you know, youhad some experience with this
paperweight you just gave me youknow.

Speaker 2 (24:20):
But like from that feedback or from that data point
, I would be like okay, well,I'm sure maybe a 12 might be a
little.
12 kg might be a little bit toolight for you.
Let's look at the 16 and the 24or something, 24 kg.
So that's how I would probablygo about it.
But 12 kg, 16 kg, I think, aregreat starting bells.

Speaker 3 (24:40):
I agree.
Yeah, that was actually myanswer as well.
Usually just 112, 116.
So something that's you know.
Starter bell to me is that 12kg more, just catered to, we're
able to integrate upper body orupper power movements clean, and
then 16 kg for sure.

Speaker 1 (25:02):
And then 16 kg for sure.
Yeah, I would agree as well, Ithink, and to your point I would
, if somebody has someexperience with lifting and is a
little bit bigger and strongerand you know, sometimes
especially male and female, likeI'll start them off with that
12, 16, but some of the malethat's like a little bit bigger,
I might go 16, 24 or 16, 20.

(25:29):
Or 1620, um, and that 20 bell orthat 24 kilo bell for them,
because they're learning themovements too.
It's also this piece of and youalways hit on this.
You're like skills, skills,skills.
And the analogy that I justheard, which I thought was great
, was like the if you'retraining with the bell for like
the first time, it's like a uh,if you're learning stick for the
first time.
So, even though it's a 24 kilo,right, it's gonna be clunky,

(25:49):
it's gonna be hard, yep, youknow.
And then, once you perfect theskills, then it's like the
shifting is like a, like anascar shifter, like you don't
even feel them.
That's right, shifting asyou're going because it feels so
smooth, yeah, man theseanalogies?

Speaker 2 (26:05):
yeah, boston out yeah , I gotta get a book you gotta
start writing a book ofanalogies.

Speaker 1 (26:09):
We'll have a uh, let's talk strength.
Uh, coffee table edition.
Yes, put on the coffee.

Speaker 2 (26:14):
Yes, you can throw it right there it's gotta be like
aesthetically, like the cover'sgot to be like a nude and in in
nice color.
Yes, pattern, yeah, that youcan throw right on the table.

Speaker 1 (26:24):
So for it and there's like and then those motor like
you're using more like motorunits with that 24 at first, but
then, like, as soon as youdevelop the skill, it's like,
wow, yeah, you're using half ofthe time, you know half of the
motor units and like it's,you're just being more efficient
and you can move more weight.

(26:44):
And then I want to get intothis, like this is why I think
the kettlebell is like a swissarmy knife, because you can
utilize it so much you know, andfor the ballistics, for the,
the grinds which we get into.
But I use it for mobility.
Yeah, I use it for mobility.
Uh, arm bars like squat prizeand like that's a part of my

(27:04):
warm-up.
I still use a 12k in my warm-up.
I'll be doing bottoms up withpressing with 12k, I'll do my
halos.
Maybe you know arm bars, thingslike that.
And you know, oh, you're a bigguy, you should be using a.
You know bigger.
But no, like it's, it'sutilized, I can utilize in so
many ways.
And also the piece of.
I have people that buy thestarter packs.

(27:26):
They think they have to get.
I know you have a sweet starterpack.

Speaker 2 (27:31):
Nate's got all the bells at his place.
It's just that's my family,that's my babies right now, you
know.

Speaker 1 (27:38):
But you could people think, oh, now I got to get.
If I want to do front rack, Ihave to do double 24s.
It's like actually, no, you cando.

Speaker 3 (27:46):
Double 12s.

Speaker 1 (27:46):
Yeah, double 12s or a 12, and they could be not the
same bell.

Speaker 2 (27:50):
I do that all the time.

Speaker 1 (27:52):
You know, if I have a client that works at home and
they only have, I'm like, okay,double front, rack different
bells, and then we're doingfront squats or whatever, and
then we'll switch the bells theother side and you're going to
do it again.
It's just like this.
The utility of the kettlebellis phenomenal.
Do you guys have any likethings outside the box that you

(28:17):
use it for besides like juststraight up, like exercise
movements?
Yeah.

Speaker 2 (28:19):
So I mean, I mean, I just want to piggyback off a
point you said is you, you knowthat it's a great like Swiss
Army knife, and I think thereally amazing thing about
kettlebells is that you can doall the dumbbell path movements.
Yes, so that's something wewant to think about is the tool
that you use when you go to thegym.
So some people use machines,some people use, you know,

(28:40):
dumbbells, some people usebarbells, some people use
kettlebells.
It's just a just a tool, right.
But what I love about thekettlebell is that it can do
both bar path movements.
You can do a lot of thedumbbell stuff, right, you can
do a lot of the barbell stuff.
Yep, and to answer your question, I really like to use the
kettlebell for barbell lifts,like Olympic barbell lifts, and

(29:02):
I know we might talk about thatin a little bit but, um, it's
such a great tool Like you canliterally go in your house in
your uh, I know, chicago, newYork and our our, like the
Northeast region is kettlebellsare really popular, but it's
because you only need like afive by five, like square foot
space and you're ready to rockand roll Like you don't need a,

(29:23):
you don't need a platform oranything you know at a gym.
So that's something that theyprovide.
And as a tool, like you said,it's just, it's very, um, it's
very you can just use it in somany different ways.
So, yeah, but definitelyOlympic barbell lifts.
Like I can I try to copy thosea lot and it's it's so much fun,
like it, it's so much fun youdon't realize how fun it is.

Speaker 1 (29:46):
So, yeah, what about you, nikki?

Speaker 3 (29:48):
um, I mean piggybacking off of nate.
I feel like they just they cancheck every box, even for
someone who does use the trapbar and does barbell work and
all those different kinds ofthings.
I mean I feel like everythingcan and will transfer over right
.
You can use, as is where theywill actually set you up for

(30:11):
success, if and when you decideto go for heavier lifts or if
you want to go back to thebarbell or trap bar.
I work the get up and swing 12week program.
Holy moly, it works every time.
Not only I've done it multipletimes and I've used it with my

(30:31):
clients many, many times.
One they feel great.
It's insanely simple.
It's like the simplest scheduleand, to your point, they're
getting really proficient atthese movements, going up and
load and feeling as good as theydo, and then when they hop back
on the pull-up bar and back tothe deadlift, I mean it is wild.

(30:55):
It's just completely carriesover and I think that's one like
really underrated piece aboutkettlebells because strength,
power, mobility, Like to methat's like ultimate triple
threat.

Speaker 1 (31:07):
Yep, what's the strong first like joke.
It's like, well, you can'tswing a barbell between your
legs more than one time.
Like that's like the ongoingjoke and it and it does check
all the boxes and I know that'swhy we all love it.
But I want to kind of get intolike the ballistics versus grind
movements and like the peoplereally need to utilize this.

(31:29):
Like you don't need like youwere saying, you don't need all
of the fancy equipment.
I kind of really I don't need atreadmill, I don't need a row
machine.
I can do like in my ballisticmovements, like repeated swings
and, as long as my technique isgood, like I'm getting a great
conditioning workout endurance,man yeah yeah, and where some of

(31:49):
the barbell, like you, go tosome gyms I'm not a big fan of
like deadlifting, touch and gorepeatedly over and over and
they'll use the barbell asconditioning.
Yeah, I'm not a fan of it.
I just feel like because yourtechnique will start to go,
you'll get fatigued lower back,something might not feel right

(32:11):
and it's just like why keepdoing it?
And if it doesn't look goodanymore, like put put the bar
down.
You don't have to.
Just because they wrote out 20touching goes on deadlifts, like
if, if 10 of them look greatbut the last 10 suck, like stop.

Speaker 3 (32:27):
Yeah, yeah, there's just there's so much return on
investment, right, and I thinkthat's why I love it again, for
especially that endurancecomponent.
It was really interestingbecause I took a poll on social
media of what people feel likethey need to work on, like what
in their um you know array ofbuckets, their conditioning,
their strength, their mobility.

(32:47):
What do you feel like you needto improve on?
Everybody said endurance, yeteveryone dreads it.
That's probably why they feellike they need it, because in
their minds, they need to go fora run or get on the treadmill
or do something that, or go onthe stair.
Master, a hundred percent,something they tell, tell me
that they don't want to do.
I'm'm like why don't you swingsome bells?

(33:10):
man like or grab a jump rope.
You know there's so manydifferent options, but when you
work on endurance withkettlebells, there's so much
return on investment.
I mean you're working on somany things simultaneous to your
endurance and I know when Iwork with kettlebells during the
summer, I mean my endurance islike it's awesome it's awesome.

(33:32):
But that's why I look forwardto them is because in other
seasons I'll work on otherthings, but it's.
I've always felt like I've hadmy greatest peak of endurance
when I'm working with bells andyou and this one thing that
you've mentioned before is likeyou're a seasonal lifter I would
say that what is, so I wouldsay that I am the

Speaker 2 (33:55):
I.
What does that mean?
Yeah, I need to learn.

Speaker 3 (33:58):
Unpack that for us please I think I think I am
someone.
I'm.
I've, you know, born and bredbells for sure, but I I do like
other parts of the gym and I dolike working on other goals, and
it's not that you can't do thatwith kettlebells, but I like to
feed, you know, my, my meathealth self during the winter

(34:18):
time and I like to put on weight.
Um, it's something that's reallyfun for me.
I've done it multiple times andI just really like to see what
I'm capable of in terms ofstrength.
And that's when I like to goback to the barbell, back to the
trap bar and you know otherthings that the gym has to offer
in that way.
And then as I start to come outof that phase you know, getting

(34:39):
into the springtime, then I getto look forward to working my
bells again.
And it's just I get you knowthis happy cycle every single
year of doing both withdifferent things and it's just
super fun.

Speaker 2 (34:53):
And to watch my body, um, go through, you know, just
hitting my peaks at differenttimes of the year is just, it's
just fun to me yeah, you samesame way yeah, and in like the
last two years especially, Ishifted from just doing, like

(35:13):
you know, bodybuilding andkettlebell work all year to now
it's seasonal, like I amspending in the early, you know,
spring, I'm running, like I'mrunning more.
So now what happens is I don'thave to strength train as much
I'm not saying because thatstrength training, but I'm
running more.
So now what happens is I don'thave to strength train as much
I'm not saying because thatstrength training, but I'm
giving a lot to running, right.

(35:33):
So if I'm running two or threedays a week, I can't be training
four or five days a week and mybody will just explode.
So, um, but seasonally, like,it's been so much more fun to
train like that.
Um, but also there's I thinkthere's some um, there's
periodization baked into that,right.
So, um, what happens is is, youknow you're you're training one
thing and it might be enduranceone quarter of the year.

(35:56):
Then the next thing uh, whensummer comes around, I like to
be outside, I like to playsports.
So instead of, instead ofrunning like my running time is
done, it's like, okay, let's goplay tennis now, let's go, let's
go to the track and sprint orlet's do something you know, but
I will say my base while I'mtalking about all this is two
days of kettlebell work, minimum.
That does not leave.
I can't, I just can't personally, me it's, it's just a personal

(36:19):
thing but then, uh, yeah, thenyou know, then in, um, the third
quarter of the year, um, let's,it's power.
It's power one day, and thenit's kettlebell strength the
next day, like you know, and I'mgoing back and forth between
those things, and then, oncewinter comes around and it's,
we're not moving as much causeit's cold as hell in Chicago.
Um, but you know you're you'redoing your best to get on, like

(36:42):
you know stairmaster bikes, youknow you're trying to move,
trying to get your steps in, butI'm bodybuilding more because,
again, like I can eat more, I'mlike I'm eating more, I'm
letting my body do its naturalcycle and it's been so fun, so
fun, it's so fun to do that andI'm giving that to a lot of my
clients that I'm working withand they're like man, I really

(37:03):
wish I did this before.
I'm like, yeah, and now you'remore, you're training like an
athlete yeah you're traininglike an athlete now, which is
badass.
Yeah, it's badass to train likean athlete, so, um, but yeah
yeah, it's.

Speaker 1 (37:17):
Uh, it's not randomness, right, it's, it's
purposeful variety.
Which is that's?
That's different.
Like you know, I'm getting inthe woods, we're getting the
winter months.
I'm already like planning adeadlift, like an eight week
deadlift, just because I'vegotten away from it.

Speaker 2 (37:33):
You and I both do.

Speaker 1 (37:34):
Yeah, yeah, we're definitely tagging up like for
sure I actually I just got, I'vebeen working with Fabio's Knock
Em Dead deadlift plan, okay,and there's like two versions of
it.
It's crazy I'm.
And there's like two versionsof it.
It's crazy.
There's an open cycle and thenthere's like a closed cycle,
which is nothing I've ever heardof before, which is really cool
.
It's like the open, I'll gowith the closed cycle first,

(37:56):
because the closed it's eightweeks, and then, like you do,
like this three week peakingphase.
So it's like you start to revit up a little bit and then you
and you bring it down and it'slike all mathematical, like
fabio does math like crazy, likehe'll be like doing all these
calculations.
I'm like what like?
I'm like putting two like rockstogether.
I'm like I have no idea what itis, but just tell me what the

(38:19):
percentages are.
And it's like this veryintentional, like going up in
percentages of like 3.9, 4.6percentage of your one of of 80,
80% of your one rep max.
And it's like eight weeks, likeMIT.

Speaker 2 (38:33):
Yeah, right, and I'm like what?

Speaker 1 (38:35):
And uh, then you would like you, you, you toggle
back a little bit and and, andthen you, then you test, right,
yeah, and it's this big andthere's a light day, so you're
only working with like 60%,you're just doing reps of five,
five by five, and it's all clean, all perfect.
And then a little bit of aheavier day, uh, more ladder
style, like a two, three, five.

(38:56):
Two, three, five okay, love thatand then, like this open cycle
which I've never even knew orheard about, was you?
You'll go through this phase oflike the ladders like two,
three, five, two, three, five,and then if you can't hit the
last, it's like nine sets andthen if you can't hit the last
five, it's like you still keepgoing, but if you can't hit the

(39:18):
second to last three of theladder, you automatically go to
the peaking phase.
You might be four weeks in.
You automatically go to thepeaking phase.
Like it stops and it depends onlike you and I'm like that's so
interesting of like, oh, thisis an eight week, I have to do
this eight weeks.
But it's like no, like, if youare starting to hit the wall

(39:38):
here, why keep going on the plan?
You just, yeah, you regressimmediately and then and I'm
like that's such a good idealike I've never thought of like
an open-ended like, choose youradventure of like, oh, like you
stop here.

Speaker 2 (39:51):
Now we go here, which is good, but it's like that
purposeful variety it puts likea stop gap there, though, and
it's also like you have a coachwatching you, essentially Right,
and it's like a if, ifstatement, like okay, if I hit
this, I'm going to do this then.

Speaker 1 (40:10):
Yeah, gonna do this then.
Yeah, that's great, that'sawesome and we we talked about
the kettlebell and how it's theswiss army knife, but also
finding the gaps withkettlebells.
Do you feel like there's anygaps in kettlebell training?
I do go for it.

Speaker 2 (40:20):
Yeah, yeah, I um there's.
I think that there's difficulty.
Um, you know, it's notimpossible to train chest with
kettlebells, but there youdefinitely need something to
like put on your back or you, ifyou, if you lay on your back,
you're not going to get likefull range of motion on like
chest presses, stuff like that,um, also like any type of

(40:41):
vertical pulling.
So if you're like pull-ups,chin-ups, it's, it's, I mean
snatches, when you pull themdown, you're sort of getting a
lot like that lat engagementswings.
You're getting that latengagement.
They definitely help.
But, like, if I were to isolate, you know the, the pull-up or
the chin-up, and if I have, youknow, some of my any, really any
of my clients that are havenever hit a pull-up before.

(41:02):
I'm not going to throw them ona strict kettlebell program,
right?
so yeah so that's something thatyou want to think about.
Um is maybe like vertical pullsand horizontal pushes.
Feel like the kettlebell does areally good job of everything
around it yeah um, and you cankind of get in multi-planar
stuff too.

(41:22):
So, but those are like the twobig glaring weaknesses, yeah, so
I don't know, I don't know ifyou guys have any others that
maybe I'm missing.
Yeah, I'm curious, nikki, anyno, those are.

Speaker 3 (41:34):
Those are the main right two.
I mean, floor press is golden,but, to your point, unless you
have a bench, you're not goingto your full range.
Um, yeah, I would say those arethe main two.
I see people like laying onkettlebells, sometimes too like
they're big bells.
Okay, I also see that for likeinc.

Speaker 2 (41:46):
The main two.
I see people like laying onkettlebells, sometimes, too,
like they're big bells.
Okay, I also see that for likeincline presses.
Um, I see people use uh, youknow, people have bow suits at
their house.
Yeah, I'm actually thinkingabout buying a bench press this
this winter and just kind ofplaying around with it.
Um, I see, uh like, there's abig kettlebell instagram person.
Uh, every day, by joy, he's got,he's got like yeah he busts out

(42:08):
his bench and like you can justget like chest presses in that
way with your belts, and youdon't even need that heavy belts
, you just maybe 235s and, youknow, get your chest pumping.

Speaker 1 (42:17):
Yeah, and the belt the belt sits offset right.
Yeah, and that's like different, because if you use dumbbells
the center of mass is inside ofyour hand versus you know,
offset with the kettlebell andit's, it's definitely more
challenging, without a doubt.

Speaker 2 (42:34):
Like a 60.
Like I was like, yeah, I'mgonna grab two 60s.
I literally like almost passedout.
I was like this is not, this isnot linear.
Right, it's not a linear thing,I see some people say, you
should probably tack off yeah Iknow 100.
That's just the ego, rightthere for sure, just the ego I
would agree with the the.

Speaker 1 (42:51):
I mean I enjoy barbell back squatting and I
never really I was always abarbell like or a kettlebell
front squat, front rack, frontsquats and I'm like and it's
cool because, like, you have tohold the weight and like, and
you're gonna have to, like youcan lace your fingers as like I
say that that's like putting ona weight belt almost when you
lace your fingers when it's infront rack, versus holding them

(43:14):
like separately.
Yeah, and it's really hard, butthen it's just like.
Sometimes I like loading thebar up and like really working
on my barbell back squat,because it's different and it's
something that I like.
Again, the deadlift, because Ican't deadlift the same weight
with a kettlebell, like it'llcheck all the boxes until it

(43:36):
doesn't, and like if I reallywant to be pulling heavy, which
I guess me and Nate will bedoing this winter and maybe
Nikki as well yeah, we'll haveto do a session, we'll have to.
We'll make it happen.
So there are the holes, thereare the gaps um of the kettle
bell, but if it's just I waslooking at it like if you just
need a tool at your home and youdon't have to drive anywhere,

(43:58):
that's the thing is like youdon't have to drive an hour to
the gym, you don't have to, like, do all this thing.
So like that, like the bang forthe buck of the bell or a few
bells at your house outweighs somany other things of like these
other tools, absolutely.

Speaker 3 (44:10):
I've also found myself walking into the to the
gym and I just end up grabbingkettlebells.
Yeah, I'm like, why am I here?
I mean environment, sure, but Iwill find myself literally
going to the gym multiple timesa week and I just end up
tracking the kettlebells down.
You get the gym buff when yougo to the gym.

Speaker 2 (44:31):
Like when I go to the gym multiple times a week and I
just end up you get the gymbuff.
When you go to the gym, likewhen I go to the gym, people are
like nate, you have the fullthing at the house.

Speaker 3 (44:33):
I'm like, well you're , you're around people.
It's like the environment.

Speaker 2 (44:34):
Yeah, there is a difference, for sure it's really
, you get a little gym buff.
You get to go up like three,four percent in strength just
from being around people,because people are watching.

Speaker 1 (44:41):
You're like we're watching.
I kind of got to demonstrate alittle bit here that that's it.

Speaker 2 (44:45):
You know?
No, it's, it's um.
One thing I wanted to say umabout, uh, just just in general,
with the, with the kettlebell,and having it at the house is
just um, and I don't think wetalk about it enough is just
your.
You're improving yourenvironment so much by just
having the weight around that itlessens the amount of excuses

(45:07):
and of saying like I can't getto the gym today or making the
time and, um, I think that'ssomething that I've noticed with
the kettlebell especially isthat it's attracting a lot of
people who may not have a lot oftime in their day, right, a lot
of professionals and busyparents and, you know, college
kids.
Literally, you know you can getin knockout four birds with one

(45:30):
stone with a simple kettlebellworkout and I think that's super
awesome and I that's why Ireally love it.
And it's so cool.
Like, once people actuallystart using it, you're just
getting all these, like allthese dividends start paying.
They just start paying intoyour body, and it's that's
something that I think about allthe time.

Speaker 1 (45:47):
Yeah, I looked at the .
Literally yesterday was, uh, asI wanted to work out in the
morning, couldn't get it in.
I taught all classes.
I had one block off just tocheck emails.
I had a coach after school andliterally I was like I didn't
get my workout in.
I wanted to do something today.
I literally like warmed up alittle bit and I looked at the

(46:08):
clock.
I'm going to do 10 snatches onmy left, 10 on my right.
Like give myself 30, 40 secondsto recover and do that five
times.
Right, it's okay.
I got a hundred snatches in andlike five minutes of some
change.
I'm good, like I'm good, rightthen and there, yeah, yeah, know
, yeah, it pays the it.

Speaker 2 (46:27):
It puts something in the bucket, you know, for for
everyone, and I think that'swhat it does a really, really
good job at.
That's what I think it excelsat actually.
So can't, can't, can't.
Put the barbell in theapartment right or in the condo.

Speaker 1 (46:44):
Maybe someday, no, I think in the, in the garage.

Speaker 2 (46:46):
you know the house for sure, but you know just a
little easier.

Speaker 1 (46:50):
So as we're talking about gyms, Nikki, what's your
biggest gym?

Speaker 3 (46:57):
I have to pick just one.
Oh, you can pick two.
No, I'm just kidding.
Um, what's man, I do have acouple.
Um, what's man, I do have acouple.
Um, one is when people justdon't put their crap back oh I'm

(47:18):
like are you gonna?
I've?
I've literally actually gone upto someone and, because they
hadn't quite walked away yet,said are you gonna watch me put
this back?

Speaker 2 (47:28):
it's like what, what are you doing?
Yeah?

Speaker 3 (47:30):
what do you think you're doing?
It was like a 70 pound dumbbell.
You're gonna you're gonna watchme put this back like ick.
That's a big ick for me is whenpeople don't put their stuff
back that's more of just like acommon courtesy sort of thing.
um, a lot of people ask me like,oh my god, what do you do when
you're in a gym?
I'm like I don't really payattention to other people in the

(47:51):
gym.
I'm like that's their body,their business.
I'm not here to work, I'm hereto to work out.
So I don't pay as muchattention as probably people
think that I do.

Speaker 2 (48:04):
What about you?
I think, just so there's,there's, there's two.
I and this is probably my,completely my fault, but going
at, you know, peak time, it'sjust, it's, it's like almost
night, it's like nightmare fuelyeah, honestly um, it's just
it's, you know it's, it's toughbecause you go and it's it's
like bananas.

(48:24):
Just people are going everywhere, so that's partly my fault.
Um, but the other one isdefinitely, um, when somebody is
just texting, you know, likesomeone's texting, or in a space
, in an area, and they're just,you know I get it.
You know I get it, but you knowit's a common space, right,

(48:45):
like we all want to get sometime in in this area, you know.
So it's definitely my ick soyeah you'll see me.
I mean, you'll definitely see mewith the camera out like
filming myself, and I'm very,I'm trying, I think, about
everybody around me, but I won'tbe like texting in a spot,
waiting in, like owning thisspace, you know, for for texting

(49:07):
.

Speaker 1 (49:07):
So that's, that's my.
So I think when people dropweights or drop kettlebells or
like, but for no reason, likeit's not like they failed the
lift and they had a bail, that'sokay, I get that A bail's okay,
a bail's okay.

(49:27):
But like when you're clingingstuff or like literally you're
done with your um, you know yourmilitary presses with dumbbells
, and then you just basicallythrow them on the floor just to
make a noise so everybody canlook at you, just to be like I
don't know what people think.
Like that they're like, oh wow,that guy's so strong or
whoever's so strong.
Like I'm like dick, like dude,and plus I hate when people drop

(49:51):
kettlebells especially, uh, andI tell people all the time like
clients and stuff I'm like, hey, man, you gotta respect the
bell a little bit, you knowbecause if it does land in a
weird spot, if it lands on thehandle, it can go any different
way, like it could go so manydifferent ways.
Yeah, and I think it won't yeah,and it's just like you want.

(50:11):
You want to make sure, likeyou're protecting yourself, but
like people around you too.
So it's like like theunnecessary of like throwing
things around or makingunnecessary noise that's my ick.
I hate that.
And also like not wiping downstuff when you're done, because
that's that's a big ache too.
Oh man, uh.
And then this is an ick, for Iknow this is an ick for other
people, it's not an ick for me.

(50:32):
I exclusively as, as as much asI can, I train barefoot all the
time.
Barefoot is my always, alwaysbarefoot.
A deadlift, barefoot, squat,like squat heavy barefoot Uh, I
think it's an advantage for meand like, especially if I'm dead
lifting, like you can just lockand rock your feet in and just

(50:55):
grip the floor and like, if I'msquatting, like I can splay my
feet out and I can push my bigtoe on the floor and like, get
that little extra.
But I just know some peopleTony explain that though a
little bit like about the, aboutpushing the floor.
Yeah, why would you even want todo that?
Right?
So funny you asked uh, likeonce, like once you set your

(51:17):
feet into the floor and yousplay your toes.
To me it's like it is just theextra foundation that you have
that you can build upon andliterally create so much more
force against.
I always think of, like mydeadlift and my, my squat, like
the bar isn't really moving asmuch as I'm pushing the floor
down, especially on my deadlift,like I'm just pretending the

(51:39):
bar stays still and I push theentire building down.
I don't know why I think that,but but I just it gives me the
setting and then like these arelike my new balance running
shoes, I'll run in these.
I will not run in the barefootflat shoes.
I'm sorry If I put miles in.
I tried, yeah, f that.

Speaker 2 (51:58):
I tried.
Did you try in your Vivos?
I did no.
Well, I used to try inEarthrunners, which are like
those sandals.

Speaker 1 (52:05):
What?

Speaker 2 (52:05):
Yes, you're was psycho, it worked, it worked.

Speaker 3 (52:09):
Technically, I'm sure it worked.
It worked, like you know your,your, your.

Speaker 2 (52:14):
Your gait changes automatically.
You're like oh, I'm supposed torun on the ball on my foot.

Speaker 1 (52:18):
Yeah, yeah.

Speaker 2 (52:19):
But when you're going for long distances and you live
in the city, you cannot.
I'm sorry.

Speaker 1 (52:29):
And if you are, I saw this guy.
He ran the.

Speaker 2 (52:30):
New York marathon, barefoot, yeah, and he does it
like every year.
So look, it's not, not possible.
Like bless you, and I neverwant to say like it's the
exercise's fault, right, there'slike that saying, but like if
we can, if you, if you can, Ithink the shoes is make sense
for running.

Speaker 1 (52:43):
Right, yeah.
And then like trying to, and Iget people when we do like
kettlebell workshops and stuff,I'm barefoot when I coach my
you've seen, like I'll coach abarefoot and I'll even suggest
to the people like if you,taking your shoes off is going
to be your best bet becauseyou're like you can actually
like lock yourself into thefloor and you don't have any

(53:03):
foam around your foot.
Cause, if you watch people withlike thick shoes, like hokos
trying to swing bells oh man,their ankles, everything's
moving all over the place Iactually throw off the bell path
a little bit.
Yep, so I'll even like, if theydon't want to even take their
shoes off, like fine, don't goon the turf, go on the rubber
yeah like that will be morestable for you.
But I just feel like people likedon't want to take the shoes

(53:26):
off or whatever.
But I'm like, dude, let let thedogs out.

Speaker 3 (53:30):
So I do have the ick a little bit looking at other
people's feet.
It does give me like just alittle bit.
If I'm by myself I'm barefoot,but I am very proud that my
monday and wednesday night crewover at ethos are very slowly
each one of them are slowlytaking their shoes off as
they're coming into the space.

Speaker 2 (53:48):
Yes.

Speaker 3 (53:49):
Right, just kind of, you know, reminding them if
we're doing certain movementslike you deadlift or squatting a
hundred percent, but anyunilateral movement where they
already struggle to balance andstabilize.
And then I see them with thisbig Archie, you know running
shoe.
I'm like shoes off gang.

Speaker 2 (54:06):
Yeah.

Speaker 3 (54:07):
Cause that's not going to help you in any way
here to your point, can't be.
You know utilizing your toes ummuch less with.

Speaker 1 (54:13):
You know kettlebell dynamic movement, so very proud
that they're slowly you know,taking off their shoes for that
kind of stuff, and then you guyscan see I may throw that foot
up there.
I got the flux.
I got the flux, on with thewide toe box.

Speaker 2 (54:25):
Yeah, the wide toe, but I mean it was.
It was actually kind of crazybecause I don't last like two
years.
I I started wearing stuff withwith foam and I started because
I, I need it, like I was, I wasgetting to a point where,
personally, look, I knoweverybody has their own, their
own thing.
But, um, personally I was likeyou know, I want to start
protecting my knees a bit morewith like walking it's like

(54:46):
walking and right, like mycardio stuff when I'm trying to
get my steps in.
But I love these flux, yeah.

Speaker 1 (54:53):
I like that.
I like that Flux sponsor us.
I wish.
But the, the adapts are reallygreat.
I have the adapts, they'reamazing.

Speaker 2 (55:00):
The flat ones of those.
They're phenomenal.
They're like the vans right,like it's a little bit it's a
little bit more.

Speaker 1 (55:07):
It gives a little bit more than a van, sort of like a
Chuck T, like if you're goingto dab at your squat.
But the vans and the Chuck Tsthey pinch your feet together
too much where the flux actuallylike allow you to splay out a
little bit, like if you're at aplace where you can't take your
shoes off, like cause they'relike, oh no, like you have to
have shoes.
So I'll make sure that I bringmy adapt fluxes for sure.

(55:28):
Yeah, go ahead.
No, no, I was gonna say sponsorus flux fingers crossed.
I'm wearing your stuff yeah, andthen, uh, I wanted to talk
about nate.
Like you've and I've seen it,we've both seen it on like
instagram, all your posting oflike.
You've added a lot of likeexplosive movements versus like
typically, people that are likethe strong first, like they'll

(55:51):
have that, but it's like swing,get up very like lots of tension
and a lot of like, just thoselike deep six movements.
But you're adding a lot to yourprogramming.
How's that been?

Speaker 2 (56:02):
Yeah, so, um, I am adding, but I am keeping at the
same time.
So, uh, brett Jones, I listenedto your last podcast with Brett
and he said something reallycool that I absolutely love and
I'm going to steal it.
But we it's because we love youand we appreciate your work.
But he said that you know youwant to stay doing something
consistently, but then, if youwant to modify, just add a

(56:24):
little something to it.
And that's been my add a little, because I've always like my
friends and family know me, um,but I've always had like a
coordination issue, like with mymovement, like I just
coordinate.
My coordination has not alwaysbeen great.
It's honestly like I haven't.
I'm, I'm, I'm athletic, but youknow there's definitely a, a

(56:44):
curve there.
So I have to.
I had to practice it in thelike a lot of those plyometric
drills, those jumps, um, skips,like you know, I'll add those in
.
And once I started, I startedpracticing them, I started
trying them and like man, I'mnot good at these and I need to
get better at these, and whatthey did, they just helped my

(57:05):
coordination so much.
Now my bell lifts are like somuch better.
They sharpen it, like sharpensyou up.
You know that's my best, bestway I can explain it.
But I am not like stopping to do.
I don't stop doing my basics.
I do my basics every week,every week, and I obviously have
my deload weeks and stuff, butand I'm not doing a lot of it.

(57:27):
I'm not doing a lot of it.
I'm not doing a lot of it Causeyou know, like, with plow
metrics, I don't I don't know ifthere are people out there
doing them four or five days aweek, bless your soul.
Um, but they're very highintensity, right.
You have to be careful with,like, how much your body has to
be ready to take on that.
That force.
It's a lot of force when you'rejumping with your body.

(57:50):
It's times gravity.
So we're talking acceleration,you're talking multiples of load
landing into these joints,right, so you have to be careful
with how you bring that in.
But I started slow, built up,built up that capacity.
I'm doing like plyometrictraining and power lifting, that
type of thing, like once a week, twice a week, maybe if I'm
feeling ballsy, but if I'mfeeling good, but I'm straight,

(58:13):
like sticking to like the basics, like two to three days a week.
That's most of my, most of mytime, yeah.

Speaker 1 (58:19):
Did you program explosive?

Speaker 3 (58:21):
All the time, all the time.
So I'm actually opposite you.
That's typically where I thriveis those movements I don't know
why they make sense to me.
I was really good.
I'm more of a low and lateraltype mover, so anything vertical
is challenging for me.
But my favorite thing to get myclients are lateral skips.

(58:42):
I mean, it is just so you knowit takes them a minute and it's
just so nice to to your point toget them to work through it
especially at the beginning ofsession, just trying to get them
to move opposite arm, oppositeleg, adding a little low impact,
plyometric, like it's awesomefor them and getting them moving
and different planes thatthey're not used to.

(59:02):
I mean I really enjoy watchingthem struggle through it because
it is good for them in that wayand I always have fun doing
them myself.
But sometimes my dynamic warmupis my favorite part of the hour
because it gets me movingdynamically and that includes a
lot of the plyometric training,the skipping um and all that fun

(59:25):
stuff.

Speaker 1 (59:26):
With that, the lateral skipping, uh, skipping,
uh, when I do, when I have bigteams come into the weight room
or we'll train, I'll actuallyI'll make, I'll throw that in
some of the days and I'll beforelike we'll do forward skips,
you know we'll do like you know,like we call it, like you know
the scoops and some of thefrankensteins and whatever all
that stuff.
But then we're like all right,we're gonna see who the real

(59:47):
athletes are in here today.
Lateral skips, and I'll do, andI when I first started doing
those lateral skips like it'shard like but then I got it down
so I'll do and I'll look reallyproficient at it because you
kind of like it gives the kidslike a buy-in too, because they
literally can't do the skips andum, and it's really funny too

(01:00:07):
you will lose skipping.
I don't know if you guys sawthis post that like happened.
I can't.
I think about like squatuniversity or somebody, but they
they were like showing peopleover like the age of like 50 or
60 or whatever and they wouldask them to skip and they
couldn't do it and it's justlike it's something that you
could lose and I never.
I do like some skipping andsome like little bunny hops and,

(01:00:31):
like before my session, justget like my nervous system kind
of firing a little bit, but Idon't do enough explosive
jumping at all and I feel likeI've just started to get back
into like box jumping and not alot.
Like you said, I'm not going todo it every single day, yeah,
and I'm not trying to like myverticals.

Speaker 2 (01:00:47):
Three sheets of paper , like that's it's not great
yeah, it's not that great mine'slike, mine's like honestly not
that good.
My tuck jump is good, like Ilike that tuck jump, that that's
something that has gotten a lotbetter.
But no, I can't vert like, ifyou see me, I can't, I can.
I think I can, like smack thebottom of a net of a basketball
I was about to say I could smackthe backboard.

Speaker 1 (01:01:07):
I'd be like, yeah, you got hops man.
No, no, I wish.
And then, speaking of overdoingit, you know we all are in the
realm of, or we're not all like,um, so good at what we do we'll
never get injured.
And then like including ourclients, like how do you guys
either help your clients throughinjury or yourself, like what

(01:01:31):
is your like mental processthrough injury?
I know we talked a little bitbefore on the walk over here.
If you want to start us off.

Speaker 3 (01:01:38):
I mean, I just had a very humbling experience because
I got injured for the veryfirst time.
I made it 32 years injury free.

Speaker 1 (01:01:49):
Wow.

Speaker 3 (01:01:49):
Which not bad.
Not bad, and I was an athletewhen I was younger, so part of
me was that mindset of just likeonce I knew it was muscular,
I'm like we're going to be okayCould be so much worse.
The pain was just astronomicalit was.
And, what was interesting, itwasn't from training, it was
from excessive sitting, I think,and it was an array of things.

(01:02:15):
So we couldn't find the culprit.
There's not always one culprit.
There was definitely somethinghappening back there where my
C-spine and T-spine meet andcould have been high stress,
sitting in my bed, and itdecided to lock up and spasm on
me to the point where I couldnot move.

(01:02:36):
And this was just a week and ahalf ago and it was just.
It was so humbling.
And, you know, the first thing Ican tell people is have a
network, have a network ofpeople that you can go to and
that you trust.
I mean, I cannot emphasize thatenough.
I'm lucky that I had someone inthe gym to see me that very day

(01:03:01):
, because I don't know what Iwould have done if I didn't, and
I never want to be in aposition where I'm, like you
know, scared.
I didn't know what was going on, I couldn't move and I had
nowhere to go and there is likeno worse feeling than that.
So, like, or you know, I hopeyou have a coach, I have someone
that you can refer to, that caneven refer you to someone else,

(01:03:25):
because that's a veryvulnerable place to be.
I don't think I've ever felt sovulnerable, coming off of her
table, feeling the way that Iwas feeling, I mean, I was in
tears because I just felt sohelpless and so debilitated.
So, the one thing, to your point, like trying and that's this is

(01:03:46):
my thing, and I might be goingdown a whole different path here
but, um, you know, it sounds sogood to people to train like an
athlete and the first thing tome, and training like an athlete
or training athletes number oneis safety.
We lead with safety, and whenpeople not everybody, obviously

(01:04:10):
lead with safety, and whenpeople not everybody obviously,
but when I have clients that are, by definition, maybe overdoing
it, it's not safe, right, it'sjust not the greatest idea
because we don't have a recoverybucket.
What are our recovery systems?
Are they in place?
Are we taking days off Likepart of injury prevention?
Is understanding recovery whatit is, why it's important and

(01:04:31):
why it's there for us, becausethe one thing that we don't want
to have happen is get injured.
And so if you are on top of yourrecovery system, your risk
lowers by 10%.
A lot, yep.
And let me tell you, it was notfun being injured.
And I was lucky, I'm very luckythat there's no long-term

(01:04:54):
effects, no surgery, no nothing.
It was just a really series ofunfortunate events, so I cannot
imagine what it's like, you know, being injured and needing, you
know, more care than I needed.

Speaker 1 (01:05:07):
We talk about.
Strength has a greater purposeall the time and luckily, you've
built up, like this, buildingblocks of your body where, if
you do get injured, you need totake some time off, like you've
done a lot of the work to likestill consistently be strong,
but also like, because you'vestrength trained, you have, like
this, also like mentalfortitude of like, okay, this is

(01:05:29):
where I'm at, I'm injured, Ihave to like crawl back step by
step and just go through theprocess slowly.
yeah, like your body's the bossat that point and I know a lot
of people struggle um trying tomind over matter things.

Speaker 3 (01:05:43):
Yeah, I'm like yeah like we gotta knock that off
right like we gotta really knockthat off, because it's just
you're.
You have to surrender sometimes.
So it's understanding to yourpoint of like my body's trying
to tell me something.
So if you're not listening,you're gonna make it worse and
so it's developing really thatrelationship of when you're

(01:06:06):
injured.
So who said this?
I think it might've been mypractitioner.
Pain is the outcome ofsomething that's been happening
for a while.
So if you're, not payingattention to your pain.
That's like your body's way ofsaying this is we didn't know
what else to do.

Speaker 2 (01:06:20):
So we're going to let you know.

Speaker 3 (01:06:22):
So it really is like you have to really pay attention
.

Speaker 1 (01:06:26):
Yeah, I'm in the same boat.
We were, like I just did SFG2,not even that long ago, and one
of the things is you have topress the 40 kilo which congrats
, by the way, congrats SFG2,baby Thank you and you have to.
For my body weight I had topress the 40 kilo and I didn't
even really my press was goodand I really didn't have to

(01:06:46):
train it Like I can do it goinginto it and that I was also just
always strong in the press,like the didn't wasn't a thing
for me.
And then I couldn't.
Uh, we were training a coupleof weeks ago and I'm like I
can't even like get the 32 upfor a 32 kilo get up, which I

(01:07:07):
can rep out easily any time ofthe week, like a 32 kilo get up
easy.
And I'm like it is veryhumbling right now where and I
couldn't, I can't put my fingeron how I got injured I didn't
get injured training.
I can't put my finger out.
But then I'm looking back.
I played beach volleyball and Ithink when I laid out, I think I
might've separated my shoulderand like just cause the joint
was so strong, like I didn'treally like feel the injury but

(01:07:29):
then it creeped up and then nowI'm like I'm pressing like a 24
kilo for five and I'm like itdoesn't feel good after five so
I've put it down, so I have tolike it's really hard, like if
you're, I'm at a 40, you know,44 kilo press and now like I'm

(01:07:51):
just practicing with a 16 and itkind of sucks, but it's like
okay, like we talked about thatroadmap, I'm I'm just, I'm just
taking a detour a little bit.
You know I'm taking a detour,I'm taking a pit stop.
Um, you're so disciplined, youknow, I'm getting the the, the
wheels, you know, realigned alittle bit and then I can get
back on the path.
Because now, now I'm back in myhead.
I'm like I took my pressing forgranted.
I know you've had just some,like some PRs come up for you

(01:08:11):
for pressing.
I'm kind of like I can't waitto start pressing heavy.
I'm just so excited Once I likefeel figure it out a little bit.
You know it's getting better.
Uh, I think it was like ashoulder separation that I just
didn't even realize.

Speaker 2 (01:08:25):
And you know, it's a really like something about
injuries.
Right there, we look at them sonegatively and I don't want to
say it's not negative because,yes, injuries suck, but they're
really good learningopportunities as well, right so,
and they're also really goodstop gaps of like learning where
your volume thresholds are.

(01:08:46):
So, let's say, you know, I justhad this happen with one of my
clients and I'm sad, but youknow he started getting some
like lower back stuff.
It's like pretty common, likewhen you start, when you go from
zero and you start lifting ordoing anything where I'm
teaching deadlifts, teachingthese things we hit I think we
just hit like a threshold ofvolume where it's like, okay, we

(01:09:06):
crossed something and yournervous system is like okay, hey
, like we need to slow down, weneed to stop doing what we're
doing and what we're doing nowand to kind of talk about, like
what my approach is is I don'twant people to stop mobilizing
completely.
I think that's kind ofsomething that I do.
We all agree on that.

Speaker 1 (01:09:24):
Yeah, yeah.

Speaker 2 (01:09:25):
So we're just let's reduce, let's take the load off
first of all, right, Like, let'sreduce the load and let's just
work on making sure that you,you feel okay moving first, and
then, once we get that, we'llslowly start to build back where
we were, um, and let's addressthat mobility issue.

(01:09:46):
So for him it was like, yeah,my lower, my lower left hip.
So I, we did a little bit of aum, we, we, we did some mobility
stuff and I was like, okay,yeah, there's clearly a
imbalance here.
Right, there's clearly animbalance that I wish I caught
earlier.
But these things are, you know,they're, they're hard to spot
sometimes.

(01:10:08):
So we're building up thatmobility now and, and you know,
two, three weeks this is two,three weeks ago he's like dude
nate, I'm feeling the best Iever felt with, with this
movement.
But we didn't stop, like, wedidn't stop cold turkey, we, we,
slowly, we, we addressed theissue, we slowly picked it back
up.
Now I mean we're not at thatlow the loads that he was at
before, but again we're, we'restarting to get the, the
snowball rolling again.

(01:10:29):
So, um, yeah, I I think one onething we as a, as a community
um, is just helping our clientsjust find a way to keep moving,
even through that pain andwhatever it may be Right, so and
and helping ways to work aroundthe pain and then, uh yeah,
building, building that up overtime yep, you're gonna.

Speaker 1 (01:10:51):
You're gonna get a lesson like you'll.
You'll learn an experience likeexperience is what you get when
you didn't get what you wantedexactly yeah exactly, and we and
we take those things and now,now you learn it.

Speaker 2 (01:11:02):
So like a new bucket for you and a new, a new
experience that you can give tosomebody else who may have a
similar issue as you, right so?

Speaker 1 (01:11:10):
and with like if they're overdoing it.
Or again, I think we could allagree to like best recovery
strategy is like properprogramming, like we want to
make sure we're programmingproperly, like we're you know,
if we see the client orourselves like kind of the
movements aren't looking as wellyou know, kind of pulling back

(01:11:32):
and kind of knowing when to push, like playing that like
tug-of-war a little bit, butactive recovery, like for you
guys and Nikki, if you can startit like, what does that look
like for you?
Or how do you prescribe thatfor clients?

Speaker 3 (01:11:45):
Well, it's kind of what you just said.
I mean, there's more than one,but waving intensity and I wish
that was talked about a littlebit more.
If you do want to exercise sixtimes a week, then great, but
are we waving intensityaccordingly?
Right, and that's just a smartaspect of programming, right?

(01:12:06):
We can't go 100% effort everysingle day, right, that's not.
I don't know what good outcomewe're gonna get from that.
So I think, first and foremost,like is actually integrating
lower impact days, lowerintensity days and active
recovery days, and in which caseyou can keep doing what you're

(01:12:30):
doing for a long period of time.
I think identifying and managingstress when you're in the midst
of your programming as well.
Sometimes, if you are in this Idon't know if you guys do this
um is just getting a gist of howpeople are walking in the door
and man and knowing when and howto manage intensity based off

(01:12:54):
of how we're feeling.
Um, and you know what we canoffer put into our workouts that
day.
Let's, let's give me 90, ahundred percent.
If you're at a nine and a 10,great, let's take advantage.
Let's do it.
Good night's sleep, great,let's.
Let's get her done.
We're walking in at a three?

(01:13:14):
Probably not the day to do that.
So to me, managing and waivingintensity is is a great recovery
tactic.
Um I I would actually saythat's my, my main one.
I'm just understanding what thatis and what that means, Um and
having a rest day just restdoesn't mean like Netflix and
chill, but, um, not just forphysical recovery, but mental

(01:13:38):
recovery, and I I mean that'sanother thing I'd love to get
into.
I think that's another thingthat's not very talked about is
mental and physical usuallycoincide with each other.
So everyone, you know we havesaunas, we have cold plunges, we
have all sorts of things to,you know, help recover in terms
of that physical aspect.
But like, where's the mentalpart of this?

(01:13:59):
And how does your nervoussystem, you know, your central
nervous system, play into thisin terms of recovery or injury
prevention?

Speaker 1 (01:14:08):
Yeah, I think stress is like a huge piece of it, like
your nutrition, your stress,your hydration, all those things
I like.
I know sometimes my workoutsare my stress relief, but
sometimes if I'm stressed outand I don't want to go to the
gym, like I don't want to likeI'm just not in the headspace to
like oh, I'm going to crushthis.

(01:14:29):
Today I was like I kind ofdon't even want to do that and I
gotta be like okay with that.
Like walking to me.
I used to be like cause I likeI would like love to go and clip
four miles, six miles orwhatever, but then I'd be banged
up and it just kind of like no,that's not like the stress
reliever that I wanted.
But I live closer to thelakefront now, which is great,

(01:14:52):
so like now I just put myheadphones in and I go for an
hour walk.
I used to not think that in myhead that walking was going to
be like a great movement toolfor me, but it's been when I
don't want to train or you knowI'm away from the kettlebells or
I don't want to hike to the gymor something like I'm just
going to go walking and it couldturn into a light jog, it could

(01:15:14):
turn to like stopping atdifferent places.
I'm going to walk to thatcoffee shop I really want to go
to, it's like three miles or twomiles away, and I'll put in
some movement and when I getback and I get some sunshine,
I'm like I feel better and whenI get back and I get some
sunshine, I'm like I feel better.

Speaker 3 (01:15:33):
Well, and the one thing I try and you know educate
, especially in group classes isand I don't know if you, I
actually am very curious to knowif you guys program your
clients this way, but sometimesall everyone's different.
But I will actually try and getpeople's higher intensity days
at the beginning of the week,because that's when they're most
fresh in terms of centralnervous system, right.
Right, hopefully they'verecovered accordingly during the
weekend.
We don't always really know, um, but monday, tuesday, wednesday

(01:15:54):
, you know, I'll kind of tapinto those higher intensity days
and then start to taper themoff thursday, friday, saturday,
because the week is hitting thempretty hard, like even starting
wednesday.
I'll have people come inwednesday night and I can kind
of feel it.
See it, it's starting to happen.
And so Friday is, you know,when I try and tell everyone to
really identify where they're attowards the end of the week.

Speaker 2 (01:16:18):
Yeah, yeah.
You you agree?
You have the same.
Yeah, absolutely, and I want tojust piggyback off of walking
and I just kind of want to talkabout it because I think walking
and I'm going to make a, Iactually want to make a post
about it, but I think walking isjust.
I have a lot of people, hey,nate, like what's the best way
to get into shape or get in, toget, get back into it?

(01:16:39):
Just just walk, just literallywalk.
Go for a 20, 30 minute walk andmake that a habit, like two to
three times a week, you know,and I think that's like the best
gateway back into makingfitness and exercise part of
your lifestyle.
But there's also so many likebenefits just from being outside
after most of us are on thescreens all day.

(01:17:01):
Most of us, statistically inthe U S are on screens most all
day.
So it's, it's exhausting to, to, to sit through that.
So get outside, get somenatural, get some fresh air,
sunlight.
You'd be surprised I I've seen,uh, those brain scan pictures
of what happens when you whenbefore you go for a walk and
then after you go for a walklike your brain's just lit up.

(01:17:22):
It's just endorphins.
So, um, yeah, no, I, I lovethat you said that.
And some days I won't eventrain and I'll just go for a
walk.
Like that.
I want to re, re, you know saywhat tony said is like some days
if I'm, if I'm exhausted andmentally I have like a three out
of ten day with work orsomething.
Some stress comes up.
I'm not gonna go and pushmyself on a on a high intensity

(01:17:46):
workout, I'm just going to gofor a walk.

Speaker 3 (01:17:47):
Yep.

Speaker 2 (01:17:48):
It's part of that discipline.

Speaker 1 (01:17:50):
It's part of that consistency.

Speaker 2 (01:17:52):
So, no, I'm just trying to make a joke.
But yeah, no, but for forrecovery.
I just want to say, like thebig things I always am looking
for in my sessions when we startoff, did you get enough sleep?
Right, like, sleep has been abig game changer for me too,
because it's the best time toget active rest.
You're not doing anything.
So, uh, really important,making sure you're getting

(01:18:15):
enough sleep.
Um, water, right Water, justmaking sure you're drinking
enough water throughout the day.
Um and uh.
Also food making sure yourbody's getting enough nutrition,
getting the nutrients it needs.
Trying to eat whole, trying touh.
Also food making sure yourbody's getting enough nutrition,
getting the nutrients it needs.
Trying to eat whole, trying touh.
You know, I know it's.
These are, these are prettyheavy things, um, but then the

(01:18:36):
other one is stress the stressmanagement I think that's
something that um is overlookedin in our society too is just
not not managing our stresslevels, not taking time away.
If you're really, reallystressed out at a point in your
day you got to find like 10 to15 minutes to just step aside
and like really try todecompress.

Speaker 3 (01:18:55):
Build some tools.

Speaker 2 (01:18:56):
Yeah, tools, I love that, thank you.
So, um, but yeah, those arelike my kind of like my four,
like they're biomarkers, youknow, and if you keep an eye on
them and, um, I know not everyday will be perfect for you to
be like, oh, I'm at like a sixout of four, but you know, just
trying to have like keepingthose four, if you can focus on
them, it'll make everything elsepretty much in your life better

(01:19:18):
, right, if you are improvingthose things.

Speaker 1 (01:19:21):
So, and that's, and you don't need anything to do
them.
Yeah, outside is outside, right, I don't got to.
I don't pay to go outside.
You know Exactly, I can justdrink my water.
And then also the.
You mentioned the stress piecetoo.
I feel like it's also like thisis we're getting like real,
like deep, deep, but like likeconnections with people and

(01:19:41):
relationships is for me, like I,I think that that's something
like when we talk aboutcommunity and people.
It's like today I I look wetalked about earlier like we
looked really a lot before wecut that part.
No, we looked for like towardstoday, like I was so excited for

(01:20:02):
to see you guys and it was likeyou know, my, my week was
pretty stressful this week.
I have a lot going on, but like, oh my gosh, like this is so
cool to come here and like havethe relationships with people
and that's the big thing of likewhen you are stressed out is
like having that person to call,lean on, whatever it may be, uh
, is important as, like humans,like we need we, we really want

(01:20:23):
connection.
You guys can call me.

Speaker 2 (01:20:26):
Thanks, no, I'm, I'm being serious, yeah, but yes,
it's super, it's so importantand going for a walk with
somebody, right, Like askingsomebody hey, like you know you,
we both had stressful days Likejust give a friend a call and
go for a walk.
You'd be surprised how manyamazing ideas you guys talk
about during a walk.
Super simple, Like I know.
It was like even business ideaslike uh, like I'm spinning on

(01:20:48):
walks so I'm like I can get backon my screen and type on my
phone, but it's crazy Like howmuch your brain just gets going
on doing that Right?
So I know we talked about that alot.

Speaker 1 (01:21:00):
No, yeah, it's important, though it really
really important.
And I mean you you've I feellike nate, you've like really
built your community with, like,uh, third coast.
Yeah, yeah, you talk aboutthird coast a little bit.
Yeah, guys, it's been.

Speaker 2 (01:21:16):
It's been literally.
This is a uh, three year, fouryear vision that has come to
fruition.
Um, and it's just an amazingthing.
Like three years ago, me and mywife lived in Florida and I
started just training withkettlebells in a room and I'm
like how cool would this be ifone day I can just be doing this
in Chicago on the beach andlike doing something like that,

(01:21:40):
because I didn't see reallyanybody doing it.
So, you know, it's cool to seethat last this whole summer,
thankfully, thanks to everybodywho showed up uh, we sold out
every single class and it wasand it was literally uh, uh, it
was so much fun.
Every single class was just fun.

(01:22:00):
It was, um, you know, I want toshout out Dom, cause Dom, and
also Eliana for letting me useher car and also for letting me
lug all those damn bells in thecar.
But yeah, it was just.
There was like so much behindthe scenes going on.
You learn about like eventplanning and marketing and you
learn about like help and howcan we get this out the best way
possible and make it fun, makethis a fun environment where

(01:22:23):
you're sort of learning.
But that was the goal was likeI don't want to, I don't want to
be teaching the whole time.
I was like I want to make thisa fun thing, let's make it fun
and let's bring a great group ofpeople together.
And I think this summer wekicked ass like every single one
of us who showed up.
It was just a blast.
Um, I do have some good news.
I do have some some continuing.

(01:22:44):
Uh, fingers crossed should becontinuing through the winter at
a gym.
I will be saying it hopefullythis week, but I'm so excited
that we get to go year-round.
That's awesome.

Speaker 1 (01:22:58):
Yes, that's going to be awesome.
Yes, no, thanks for asking.
You should feel proud.
No, yeah, it's cool.
I mean, I always see the clipsand everything.
Everybody's looking likelaughing, having a good time.
Yeah, you know, get a pop yourtop off, that's right.

Speaker 2 (01:23:11):
The idea was like let's put Top Gun.
Let's not and let's get somekettlebells and let's, let's
have some fun and let's getpeople just moving in new ways,
and we put those three thingstogether and it's been been
Third Coast.

Speaker 1 (01:23:28):
So it together, and it's been been third coast, so
it's been awesome.
That is awesome, and what'swhat you told me, but tell the
listeners.

Speaker 2 (01:23:31):
Why did you call it third coast, third coast?
Because, uh, you know you goteast coast and uh, it's like you
know atlantic, you got westcoast, pacific the best coast is
going to be lake michigan.
Baby, yeah, it's third coast,third coast.
And uh, shout out to dom, hecame up with that one.
That's awesome.
I'm gonna give him his creditso cool, yeah.

Speaker 1 (01:23:48):
And then, nicky, what's what's coming up for you?

Speaker 3 (01:23:51):
some, some big news coming down the pipe to drop a
bomb.
Oh, nathan, doesn't I'm about.
Well, do you know?
I don't know if this is gonnabe fun.
I'm moving abroad.
Wow, I'm moving.
I'm moving out of the States.
Tbd on timetable, but it issooner rather than later.

(01:24:12):
So, I'm so excited.
There's a lot going on, but,yeah, I will be moving
officially out of the States, soI will soon be an online coach,
um, which is, I mean, I've beencoaching for almost nine years,
but to have your full-timebusiness online when you've been
doing in-person for the lastnine years, like challenge

(01:24:35):
extended it has been like.
And also building a communityonline, right Like I know how to
coach, I've been doing it along time but to actually try
and connect with people near andfar online and trying to create
that community, you know it's,it's all been such a learning
process for me.
So, you know, still coachingonline, I have an app that's

(01:24:58):
launching on Monday Congrats.

Speaker 2 (01:25:01):
Thank you.
I know you put a lot of work inthat Also been very humbling.

Speaker 3 (01:25:07):
Yes, it is, yes it has and you know, hope it, just
you know.
I think it has awesomepotential in terms of you know,
the community aspect as well,because, at the end of the day,
like we're throwing, some bellsaround you know and we're
learning.
I want it to be aneducation-based platform.
Like people want to learn and,to your point, people want to

(01:25:27):
connect, so I really hope thatyou know you're going to crush
it.
Thank you I appreciate that.

Speaker 2 (01:25:33):
You're going to be great.

Speaker 1 (01:25:34):
I've seen some of the sneak peek things you've been
posting about it, so I'm lookingforward to it.
It's pretty cool.

Speaker 3 (01:25:39):
It looks great it was a labor of love.
My uh, my boyfriend did thevideos and helped me with that,
and we were able to do thattogether.
So it just it means a lot andit's kind of entering into this
new phase of life as well.
You know, moving, moving abroad.
So I'm very excited.

Speaker 1 (01:25:58):
That's great.
Yeah, that's awesome.
Well our boy, Tom, in the backthere said that we can Skype you
in uh if we come back.

Speaker 2 (01:26:05):
So, we're gonna have, we're gonna, we're gonna bring
a screen, yeah, and nikki willbe right there um, beside,
anything else coming up for youbesides just the app and moving
oh, just the app, and that's it.

Speaker 3 (01:26:17):
That's it trying to get to another country.
Um, you know, I, I think I I'mjust trying to like.
It has been, truly, it's beenone of those moments which I
know you guys have had, you hadto have had, when you are in
like the deepest, darkest holeof work and you're in a phase of

(01:26:42):
like, I'm terrified, I'mdoubting, I don't know if this
is going to work or oh my God,I've never done this before, but
it's all like amazing things,and you know that it's hard
because it's growth, yep, right,and I'm just in that point,
that sticky point of like, oh myGod, the days are long, I've

(01:27:02):
had multiple meltdowns, but thisis all for something that I
mean, that's greater than Icould have ever imagined.
Right, it's just you're, you'realmost high off of it, but it's
also so terrifying.

Speaker 1 (01:27:15):
Yeah, the unknown.

Speaker 3 (01:27:17):
Just the unknown and like it is.
You know me, myself and I allthe time, like calling a friend
and going for a walk or doingthis podcast, like bringing you
back into these conversationsthat really just remind you of
you know why we do what we do.
And if you keep doing that, thenall is good in the world.
But just trying to land my feetin another country as smoothly

(01:27:43):
as humanly possible, um, and youknow, continue to build my
business.
But but yeah, so I'll still docustom online programming,
coaching, nutrition.
I actually have like a fullall-inclusive program for people
that want that triple threatapproach, right, that you know
want the high level coaching andprogramming.

(01:28:03):
We do custom nutrition and thenrecovery as well, and then I'll
have the app awesome.

Speaker 1 (01:28:09):
Yeah, that's great.
I know you put a lot of workinto it, so, and hopefully sfg2
in italy you know, you never, oh, that would be crazy.

Speaker 3 (01:28:17):
I've been holding out you guys I'm like maybe gonna
make it.
Make it in italy next yearawesome so I've been, I've been
holding.

Speaker 1 (01:28:25):
We gotta go assist then, yeah, I'll apply how come?

Speaker 2 (01:28:29):
yeah, that's my favorite place I lose, I lose my
mind what?
What city is it in, do you?

Speaker 3 (01:28:35):
know I gotta double check, but I know they host one
in italy.
That's, that's amazing maybewe'll just pop over there and
for sure do my sfg level two.

Speaker 1 (01:28:44):
What about you, nate, besides the third coast, uh
getting uh its own indoor spacehere?
Anything coming up for you?

Speaker 2 (01:28:50):
yeah, I just um, you know, just, I I do have online
and uh, online trainingavailable.
Um, I do one-on-one and I haveuh, I also have an app too, so
it's, it's there, it exists.
I have to do a way better jobof getting it back out there, um
, but uh, it's there.
And then also, you know, justjust sticking to um, you know, I

(01:29:14):
want to uh, sfg.
I'm going to do a SFL next year, so in spring I'm really
looking forward to.
It's really crazy.
I have not once had any barbellinstruction, so it will.

Speaker 1 (01:29:26):
I will change the way you look at a barbell.
Yeah, I joked around with Fabioand I talked to him and I was
like, within the first 10minutes of being in the in the
instruction with him, I'm like Ilooked at, um, uh, rock was
with us, um, Eric, eric Eric waswith us and I'm like, dude, I
don't know anything aboutbarbell.
Yeah, I'm like this is how youlearn so much.

Speaker 2 (01:29:47):
I'm so excited it's going to be.
It's going to be a ton of fun.
But yeah, just looking forwardto that.
And yeah, just also like justan open invite to anybody in
Chicago or in the area who'seven interested in what we got
going on, like with third coast,or just even like I know, I

(01:30:09):
know we we both have likeclasses, but we all have classes
going on and if you guys arejust interested in coming, we're
not trying to kill you.
A I have a lot of people like,oh, you're trying to like run me
in the ground.
No, it's like we're, I'm tryingto, we're trying to teach you,
to make this a fun thing.
We've had so many people whohave not had that any experience
.
They come in and they're like,wow, I have not had fun
exercising.
Yeah, fun exercising and we'rehaving fun exercising.

(01:30:31):
Imagine those two wordstogether, right?
So it's, it's been, it's beenamazing.
The kettlebell does a reallygreat job of doing that and
hopefully we get to see you thisthis winter for some third
coast events.
And yeah, I know Tony's got somestuff and Nikki's got some
stuff, so nikki's got some stuff, so hopefully we can see some
more people in chicago.

Speaker 1 (01:30:51):
I think the work I mean to me, like I love teaching
bells and like that's my thingand my passion of like you know
you've been to the one atchicago strength and you know
it's weird when you say likescared, like I never had.
I don't really.
I know the community.
I'm not like really affiliatedwith the community.
I just go in there, drop in anddo like sometimes like open gym
, and I said, hey, can, can I dosome kettlebell classes?

(01:31:12):
And they're like yes, and wejust had first timers that like
really learned how to like dokettlebell clean oh, that's
awesome, and it was likeeverybody like got it at the end
and then we did a little miniworkout and everybody's like
high-fiving each other.
Uh, nate came to support, whichwas great, and I think we all
like have done our best to likego and support each other.
But you know, that's been my.
My new passion is like two, twoworkshops a month, one at all

(01:31:36):
emotion in the west loop andthen, uh, chicago strength, the
river north so fun.
Yeah, it's a great time, so funI'll have a nutrition workshop
at ethos november 10th.

Speaker 3 (01:31:46):
So if you guys in the new space so love it and that's
a fantastic space and I havelast thing I have a workshop
coming up with danny cola aswell.

Speaker 2 (01:31:56):
Um october.
It's at the end of october.
I have the day.
It's like october 26, I'mpretty sure.
Sorry, danny, don't kill me um,but it's uh it's.
Uh it's clubs and uh it'skettlebell.
So from the basics, from zero.
So if you don't know anythingand want to learn some skills
and just come out, that's theworkshop for you, just swinging

(01:32:16):
some iron around.
It's going to be so fun.
It's going to be so fun it'sgoing to be four hours.
Yeah, three, four hours, we'llsee how it goes.

Speaker 1 (01:32:23):
Great Well, thanks for coming and I mean this is
great.
I can't wait to do the next one, Tom in the booth.
Thank you so much for having us.
Thanks everybody for listeningto.
Let's talk strength oh yeah, Ilove it.

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