Bonus Episode: Let's Talk Strength #4

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Unlock the secrets of strength training with insights from Nathan Bañuelos, Nikki Georgeson, and Tony Pascolla. Nathan shares updates on his new kettlebell classes in Chicago, Tony discusses reviving barbell and kettlebell workshops while working with high school strength programs, and Nikki, joining from Lisbon, highlights the power of minimalist training. Together, they emphasize mastering foundational movements—push, pull, and core—for sustainable progress. Discover how to build strength at home with simple exercises like cleans, presses, squats, and swings, and explore the balance of strength and endurance training, including the benefits of kettlebells and Zone 2 cardio. Plus, hear inspiring stories of Ironman and marathon training, and get updates on upcoming podcast episodes, coaching programs, and travel adventures. Tune in and take your training to the next level!

Nikki Georgeson:

@ngeorgeson

linktr.ee/nikkiageorgeson

Nathan Bañuelos:

@nathanbanuelos_

linktr.ee/nathanbanuelos

Tony Pascolla: 

@tony_primalfoundations

www.primalfoundations.com

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Episode Transcript

Speaker 1 (00:00):
Hey everybody, welcome to another episode of
let's Talk Strength.
This is going to be episodefour.
We have Nate Benuelos, nikkiJorgensen and myself, tony
Pascola, on the podcast.
I want to kick it off bystarting out with Nate.
What has been going on?
What's new buddy?

Speaker 2 (00:17):
What's up guys?
You know just staying busy inchicago.
You know we have uh, thirdcoast kettlebell classes coming
up in uh at the in the beginningof march and, um, you know just
just looking at what certs I'mgoing to be taking after sfl
this year.
So just trying to pick up somemore knowledge it's always

(00:39):
important and uh, trying to findsome new ways we can apply the
kettlebell and now looking intothe barbell.
So yeah, that's recent updates.

Speaker 1 (00:51):
Yeah, I'm very excited for SFL.
I think I'm going to beassisting that one.
Nobody's told me anything yet,so I'm still kind of up in the
air, but I'm really excited toeither do that or SFG2.
So I'm going to have at leastone friend you or your wife in
either war or so, so it's goingto be pretty cool.

(01:11):
But yeah, everything's goingthe same with me.
We're doing workshops at All InMotion, going to reintroduce
barbell workshops and kettlebellworkshops at All In Motion and
just some conditioning classesat Chicago.
Strength Been doing a lot ofstuff for like high school, a
bunch of different stuff, highschool stuff, which has been
pretty cool.
They have their own likestrength conditioning program,

(01:33):
which is awesome.
But other than that, same old,same old.
And we have somebody coming tous today from another country,
nikki Jorgensen.
What's?

Speaker 3 (01:43):
up guys.

Speaker 1 (01:44):
How are things?

Speaker 3 (01:45):
Things are great and it's so weird that the last time
I talked to you both, I wasback in the States and now I'm
on the other side.
I made it to Lisbon and I'vebeen here for about a week and
it's just, I'm just lettingeverything sink in, just trying
to feel as grounded as Ipossibly can.

(02:07):
But it's also, it's just arelief to be here on so many
levels.
So it's been awesome and it'sbeen super fun to set up my
little five by five space, youknow, with my mat and my
kettlebells, and it's just, it'sjust been awesome.
It's it's reminded me that themore simple things are, the more

(02:27):
clarity that you tend to have,and that's what I'm feeling,
especially with movement rightnow.
So it just feels awesome.
It feels awesome to be almostlike reintroduced to to
kettlebells in a completelydifferent way, like I've been
doing them for 10 years but I'venever been uh, I don't want to
say confined, because thatalmost has like kind of a

(02:49):
negative spinoff and does notfeel that way at all but just
being back in my five by fivewith my bells is it's there's,
it's just so great, it's just soawesome.
So, yeah, I'm pumped.
I'm pumped to be here.
It's just, it's awesome, one ofthe things that I think for me

(03:26):
that I wanted to talk about onthe podcast and obviously I know
we've done a lot of strictlystrength talk but I think for me
, especially being here, I'mlooking at it a completely
different way.
I'm approaching it verydifferently, personally and
professionally, and I think itjust it's been reminding me a
lot of what we've talked about.
So one of the questions that Iwanted to start off with, and
genuinely also want to know theanswer from both of my peers, is
, if you could tell someone onething that they need to know
about strength training, whatwould it be and why do you think
people overlook it?

Speaker 1 (03:47):
Who are you throwing to first?

Speaker 3 (03:49):
I'm going to throw it to you actually.

Speaker 2 (03:53):
I'm going to throw it to you.
Let's go.

Speaker 1 (03:58):
You kind of actually touched base on this a little
bit of like getting back to somebasics and like simplicities.
You know the, the big thingthat I see with anybody that's
starting out at the gym or beengoing to gym for a while.
You know they try to overcomplicate things and the the

(04:19):
more complicated you make yourtraining program, that means the
more complicated your life isgoing to be, and I think we all
have stressful lives, we allhave things going on and it's
not all the time like what wecan add to it, it's what we can
take away from it to make itbetter.
So I think, being being okaywith, uh, simplicity and getting

(04:42):
back to basics and not chasingflashy things you know I I can't
remember who said this quote,but it's something along the
lines of like, uh, the bestprogram is something that
somebody else is doing, likeyou're always chasing, like, oh
my God, like that guy or thatgirl has this program, oh,
there's this great new like nineweek program, and it's like

(05:04):
you're always jumping to adifferent program and it's just
like you're all over the place.
But I think really taking a stepback, of just getting really
good at basics and fundamentalsand not chasing numbers.
We want to track data, we wantto see progression, which is

(05:25):
great.
But I think, really juststaying with some weights for a
little while, getting good atthe lifts, sprinkling in a
little variety here and there,is okay, but really just making
your life simple and it doesn'thave to be flashy, it doesn't
have to be this crazy 12-weekprogram.
Every single 12 weeks somethingnew, something new.

(05:47):
You're just going to get reallygood at a bunch of different
stuff, but if you want to reallyexcel, you're just going to get
really, really good at a fewdifferent lifts and just being
that consistent piece.
So I would say, don't make yourlife complicated.
So I would say, don't make yourlife complicated.
Find some movements that you'regoing to do a push, pull legs
and some core and just getreally, really, really good at

(06:09):
those things.

Speaker 3 (06:12):
But that would be my biggest advice to anybody.

Speaker 2 (06:16):
Way to start us off, man Great answer.

Speaker 1 (06:18):
I don't know how your guys' screen is right now, but
we're stacked like the BradyBunch on mine, so I'm going to
kind to throw it up to Nate.

Speaker 2 (06:27):
We're going to start moving, yeah yeah, yeah, no,
tony, I was just going to say tothat point, I just got my dad
training with the kettlebell forthe first time he has.
In the past he showed up to afew classes, but I think
recently just seeing him doingit more consistently is it's so,

(06:51):
it's so sick.
Um, but all he's doing isliterally a clean, a press and a
squat and he's just likeredoing that over and over and
over.
And it's so cool because now wejust sprinkled in the swing.
So so now he's just likealternating days like a clean, a
press and a squat and a swing.
It's such a simple program buthe's just loving it and like

(07:11):
he's already like he's like,dude, check out the guns, like
check it.
Like he said, check out theguns.
But to your point, it's likeyou don't have to make it a
crazy over complicated thing.
He's just focusing on fourexercises and making it a plan
that he's hitting every week andthat consistency is going to
compound and then you can kindof go into something a little

(07:34):
bit more specific once you kindof find out what that is.
So I really like that approach.
I'll answer it as well.
But the question, like I guess,to answer the.
You know if I can tell somebodysomething about strength, the I
think the biggest thing I'd sayis that strength isn't exclusive
to any, anybody or anybody inparticular, like age.

(07:56):
Um, you know, like I think alot of people look at strength
training and they get prettyintimidated.
They think it's like, oh, I'mgoing to go straight into
powerlifting, or they, you knowthey watch the powerlifting
videos and they're like, oh, I'mgoing to be picking up a
barbell, that's way too heavy,I'm going to hurt myself.
You know, I think strengthtraining should be applied

(08:17):
slowly, you know, like youshould, you should just be able
to pick up something, pick up aweight and just move it right,
like that's, that's, it's not,it's not.
It doesn't have to beovercomplicated.
And I think you know people geta little, you know, intimidated
with with a lot of the stuffthat they see.

(08:38):
So I don't think it's a badidea for anybody to just start
with small movements, smallweight and just picking up the
weight to get comfortable andget movement.
So that's my thing, it's notexclusive to anybody, anybody
can do it.
You can start at anything, youcan start anywhere.

(08:59):
So that's what I think.
Yeah, so that's, you know,that's, that's what I think.

Speaker 3 (09:03):
Yeah, and to to both of your points, and this is one
of the reasons that this is oneof the things that like came up
in my head after having justgetting a couple of kettlebells
and again, kind of like going toNate's five by five space
playing my music, enjoying myspace, like having my bells, it.
It makes me think about and Idon't know if you guys have had

(09:25):
this experience, but this was myexperience is that at one point
in time I signed up to belongto Midtown in Chicago and I'm
like, wow, so cool, it has thisand has that, has all the toys
and it has two floors and likethis is going to be so cool.
I actually disliked it very,very much and it did not work
for me because it always was awhole thing.

(09:47):
It took 25 minutes to get there.
It took 25 minutes to get home.
People would come and talk to meand disrupt my workout.
Some of the things weredownstairs, some of the things
were upstairs and it deterred mefrom going because I'm just
like I feel like I need twohours in order to actually get
in and out and to get my workoutin and it wasn't as efficient

(10:11):
as I hoped and it did not bringme the best experience, because
it just made it harder for me togo more frequently.
So now that I'm here and I justhave my bells and I have limited
equipment and it's in my livingroom, frequency has doubled,
which is ultimately like makesmy life a whole lot easier.
My workouts now are betweenlike 30 and 45 minutes,

(10:32):
depending on the day, and itjust feels so much more seamless
physically and mentally.
So, to Tony's point, like youdon't always need like I'll
belong to a gym here, I'm notsolely relying on it.
It's going to be a nice to haveone or two times a week, but
it's funny how, to Tony's point,you take away, which ultimately

(10:53):
added more physical activityfor me.
So it's just super interestingthat way and I don't know if you
feel that way, because I know,nate you belong to a gym and you
work out from home.

Speaker 2 (11:02):
Yeah, yeah, it's crazy how efficient the workouts
are at home.
You have to, like, move a footto go pick up a weight and you
and you can you can move anotherfoot to go put it back where
you, where you were, and youjust keep your workout going.
It's so seamless and it's soconvenient 45 minutes at home
because I'm not running aroundtrying to find weight, trying to

(11:25):
find space and, you know, goingthrough a crowd.

Speaker 3 (11:28):
So it's, it's awesome about strength, I would say
there's no one way to get to acertain outcome.
I don't know if you guys havehad this experience with your
clients, but a lot of my clientsthink that they have to do this

(11:50):
and this to get to theirultimate goal.
I'm like well, you can if youwant, but there's other ways to
go about it.
Whether it's fat loss orstrength or losing weight, you
can get to the same outcome manydifferent ways, and so I think,
unfortunately, people overlookthis and people forget to ask
what they genuinely want to doversus what they feel like they

(12:11):
need to do in order to get to acertain goal.
Because, in my opinion, youdon't.
I think there's so manywonderful coaches that do such a
great job at programming andstrength training.
I mean, someone can come to allthree of us and they're going
to have a completely differentexperience and program, but we
can probably ultimately get themto the same place.
So I hope people can rememberthat there's no one way to

(12:34):
strength train and that peoplejust remember to like ask
themselves what they actuallyenjoy doing.

Speaker 1 (12:41):
I have this one question you, you, you piqued my
interest in this one with the,with the Midtown story.
Do you guys feel this is alittle bit off topic?
But I was.
I'm just curious Cause I feellike this is how gyms are
starting to go.
Do you feel that gyms you knowthe lore of, like the social
club inside of gyms?
Right, it's.

(13:02):
It's no longer a strengthculture, it's like a culture of
a social club with a gym and Ithink some people do it well,
right, uh, I look at a, thecollective in, like austin, like
they have like pro athletesthere, all the stuff, but they
have like everything else, like,uh, a coffee bar and this and

(13:24):
that and whatever it may be.
But I think like lifetime hasreally changed a lot.
In lifetime, fitness is likeliterally like many country
clubs now and you can spend toyour point, nikki, all day there
.

Speaker 3 (13:38):
People spend all day there.

Speaker 1 (13:40):
All day at lifetime or midtown or whatever.
Day at lifetime or midtown orwhatever.
And uh, I I think like it'sgood because it gets people
there, like if you're thereyou'll probably do something,
but there's also like you getthere and you might work out a
little bit, but it's like beingat being at, uh, at home.

(14:00):
Right, you're trying to watch a, a netflix, but you're on your
phone and like you're answeringan email, like you're not really
getting what you need to getdone.

Speaker 3 (14:10):
And that's exactly how I felt.
It's just people were there tosocialize and people knew other
people and they would stop andthey would chat and hey, if you,
if you can spend all day thereand you're utilizing that
facility, then amazing and it'sdefinitely.
Then it's worth what you payeach month, cause that's the
whole point, is that you utilizethe gym to its fullest.

(14:32):
Um, I was not, and the onefrustration I had is that, for
some reason and you guys, Idon't understand this, because
when I'm in the gym, I don'tlook friendly, I'm not pleasant
Like I, you don't like.
I'm not pleasant Like I, youdon't like there's nothing about
me, there's zero about me thatsays, hey, you're, you're

(14:53):
welcome to come talk to me, butfor some reason, so many people
would stop and chat and you know, sure, I would meet friends of
friends, and I'll throw them awhat's up, and then they would
end up talking to me for 30minutes and like, if you can
spend all day here, that'sphenomenal, but I have T minus
45 minutes to get her done.
Like I gotta go.
I had my black hat onheadphones in.
I'm always wearing all blackLike I don't know what it was,

(15:18):
but then I just never wanted togo because I wasn't there to
socialize and you know peopleare hanging out and just I, just
I was not a part.
That's not why I obviouslysigned up for the gym.
So it was definitely not for me.
It was definitely not for me.

Speaker 2 (15:34):
Yeah, I think I think I'm starting to notice this all
around is that these at thegyms, they're kind of evolving
into, like, like you guys said,social clubs.
That that's you know, I thinkthat's kind of the model that
they're going in the directionof it.
And look at run clubs, right,like you see, it's it's, it's

(15:56):
like the same thing.
I feel like everybody is now apart of a run club and it's it's
more of a social thing and it'sgreat, Like if you can kill two
birds with one stone, likeyou're getting, you're getting
you're getting to socialize andyou're getting to exercise,
that's great.
But I think, in terms of liketrying to achieve you know goals
and when you're in, when you'retrying, your your your level of

(16:17):
seriousness.
I think having that's whyhaving the home gym is really
nice, cause you actually get tocut out all that fat.
If that's if gym is really nice, because you actually get to
cut out all that fat, if that'sreally your goal.

Speaker 3 (16:26):
So yeah, and everyone's different.
That way right.
I mean we love community andyes you know run clubs do that
and there's so many other gymsaround the city that have just
done a really great job informing community.
But I think every, I thinkeveryone's different in that way
.
I'm not, I'm not, I'm justpersonally not one to socialize
while I'm exercising.

(16:46):
I'm pretty in it, butsprinkling in some like your
workshops or things to meet newpeople, but it's not something I
could do every day.
So everyone's just different.
But social scene is not for mein the gym, scene is not not for

(17:08):
me in the gym.
So we're thinking if you guysare ready to get in some some
yeas or nays and I, I love.
I love the first one.
I know nate loves the first oneI love the first one love the
first one, so he's gonna.
I'm gonna expect nate to reallyget into this one okay let's do
it yay or nay.
Squats are the best exercisefor building overall strength.

Speaker 2 (17:26):
I agree with this.
Um, I wholeheartedly agree withsquat.
I mean, just from my experienceI guess maybe I have a, uh, you
know, I think, like personalexperience and just kind of
seeing students and clientsutilize the squat.
Um, I think, if you, you know,I, I feel like the squat is one

(17:49):
of those exercises that youdon't have to tee up too much to
teach.
You know, like there's, there's, you know, I feel like every
single other, like there's somany other skills that kind of
you know you need to really puta lot of work in to execute
efficiently.
I feel like the squat is yeah,like there's a very high level
to it.

(18:10):
But I feel like, for the mostpart, if I, if you were to get a
day one student and you're like, hey, let's, let's see, let's
see squat, they can, they can,they can do it Right, um, and
obviously that that varies likeon a on a spectrum, right, with
age and range of motion and youknow all those things.
But for the most part, I feellike squats, the, the compound

(18:35):
movement in itself, like whatyou're attacking and what you're
doing when you're, when you'reutilizing the movement, it's,
it's a full body, it's a fullbody lift, right, you're
utilizing the movement, it'sit's a full body.
It's a full body lift, right.
So if you're talking in termsof, like, just pure practicality
, right, like literally bringingyour butt down towards the
floor and coming up, it's sopractical, right.

(18:55):
But also you're involving somany parts of the body when you
squat that if you were to justdo strength, this strength
training, with this movement byitself, in my opinion, I think
you'd get, you'd just be strongas hell.
You'd be strong as hell if youbuild this up over time and I've
been seeing this like this,this quote, lately.

(19:17):
Uh, I saw, I saw it a few weeksago.
It was, if you just, you know,you pick one skill and you just
train the shit out of it, I feellike, I feel like this skill,
like if you train a squat andyou just train it consistently,
week over week, people wouldn'trealize, like, how damn strong
it carries, so, like it makesyou, but it also carries over to

(19:37):
every other lift, like itcarries over to every other lift
because you're training twoamazing strength positions the
top position, like standingplank, but also the bottom
position.
You're you're training thatsquat position and, uh, no, I I
feel like, overall, if there'sone thing bang for buck for
strength training I, I'd have togo with the squat, right, okay,

(20:01):
okay.
So what I mean?
What do you?
What do you guys think I?
I think it's you know, tony,what do you think you're gonna?

Speaker 1 (20:08):
give me a hard no, um , I'm gonna go nay the sweat
dripping down my, my foreheadhere uh, I would go, if I'm
gonna go, but like this is areally good question too.
it's like because that's thesquat is just the just

(20:32):
all-encompassing of like youknow the, the, just the amount
the weight travels to likeversus like a bench press right
like I'm, it's traveling a lotlonger, um, you're under it a
lot longer, I should say, but ifI had to do more of like a bang
for the buck, I think a trapbar deadlifts and the reason I,

(20:53):
the reason I say a trap bardeadlift, is because with the
trap bar you're actually it'snot the same as like a barbell
deadlift.
You're actually a little bitlike a barbell deadlift.
You're actually a little bitsquatty in the trap bar.
So you are going to get thatsquat and you're also like it's
a little bit safer and you canlike start loading it up a

(21:13):
little bit more and I think thatthe most power output like a
pushing into the floor a littlebit more.
So I'm getting that gluteactivation, getting the
hamstrings, getting the quads,and I got to hold that sucker in
my hands versus on my back.
So it's the grip strength too.
I think that's another piece oflike if I can, if I can grip it
and rip it.

(21:33):
You know I'm going to getstronger that way too.
Where the barbell on the back,you don't, it's just on your
back, you're not gripping it.
So increased grip, strength, uh, glutes, quads, right, all that
stuff, core right For bracing,and you're going to hold that
for a while as well.
So if I had to put like mymoney on anything, I guess I
would say the trap, bar deadlift.

Speaker 2 (21:58):
Oh man, Let me just say this Wait, wait, wait.

Speaker 1 (21:59):
Nate's like let me counter.
I want to counter this.

Speaker 2 (22:02):
Let me just say this though, so that's taking into
account, right?
Like you're talking, I think,like when I'm, I guess I'm
looking at this question in adifferent way, right?

Speaker 1 (22:12):
Nate, there's no wrong answer, Nate.
Yeah, no, I know there's nowrong answer.

Speaker 2 (22:16):
I feel like I'm on.
You know who wants to be amillionaire, right?
Like I need to use a phone likea lifeline here?
Um, no, but like my thing isthe?
The reason why I say the squattoo, though, and I'm gonna, I'm
gonna back it up real quick thereason why I'm gonna say it is
because you can train it as acalisthenic.
That and that's why, like I, Ihit, and that's where I would

(22:38):
start.
A lot of people like, like,let's not even talk about load,
let's just talk about, like, theversatility of training it as a
calisthenic as well.
Like, it's hard it's hard totrain a deadlift without weight,
like without.
I mean you can, but it's likeit's, it's just gonna, you're
not gonna get the feedback.
And I think a squat, we cantrain it both ways.

(23:01):
We can train it without weight,we can train it both ways, we
can train it without weight, wecan train it with weight and
again, like the range of motion,it's a lot right.

Speaker 3 (23:13):
Wow, both stellar answers, Different reasons,
truly.

Speaker 2 (23:19):
What do you think?
Portugal, what do you think?

Speaker 3 (23:22):
You guys.
I mean now I'm my emote, I meanI'm just all over the place now
after both of you uh, gave very, very good answers.
Um, those are definitely my top.
I think it's safe to say toptwo, for two different reasons.
I am actually just going tolist my favorite variation, like

(23:45):
of the squat.
If I were to go squat, I mean, Ithink, nate, I think you're
spot on when it comes toversatility, right, and that's
kind of where my mind was comingat as well, but at the same
time, to Tony's point, you'regetting more benefit from the
trap bar in terms of grip andpower work.
But the one variation I feellike that's my personal favorite

(24:09):
is the double kettlebell frontsquat in terms of best exercise
for building overall strengthwhen it comes to the squat, if I
say, yay for sure.
So I'm going to list just myvariation which is my personal
favorite, like, if I had tochoose one in terms of variation
of squat, that's my favorite.
If I can get someone in adouble kettlebell front squat, I

(24:30):
mean to.
To me it's the best.

Speaker 2 (24:33):
I yeah.

Speaker 1 (24:35):
I talked to, um.
I talked to Sam Chacha, um, shedoes the bell mechanics and one
of the questions I asked herwas uh, if you had to choose,
I'm like, oh, this is going tobe a really hard question for
you.
If you're gonna have to chooseone kettlebell movement, what's
your favorite?
and without hesitation she goesoh, double kettlebell front
squat that was like my favoriteand she goes, yeah, right off

(24:56):
the bat and I'm like, oh, not aswing, not to get up nothing.
She's like, no, like, if I hadto choose, like holding the
weight in front of me likeindependently, and like keeping
it shelved, and like it'sdifferent, you know, it's harder
, you know.
So I was like, oh, okay, becauseI've done some.
I was telling her I did a builtstrong plan and I was doing it

(25:19):
with the barbell on my back formost of the plan, but then I was
at shift working and I neededto get in.
I was like, all right, I don'twant to set the barbell up, I'm
just going to do it with thesame weight.
Um, for my sorry, I was doingfront squats with it and I was
like, ah, I don't want to getall the plates out and
everything.
So I'm going to do my frontsquats with the kettlebells.
Today and I had to go a bellsize down where I wanted, cause,

(25:39):
like Jesus, I can't hit thesereps anymore because like it's
so much harder.
Um, so that's a good.
That's a good one too, nikki.

Speaker 3 (25:51):
Well, and to me.
I don't know about you guys,but I have prerequisites before
I put someone underneath thebarbell for a back squat.
And a goblet squat and a doublekettlebell front squat are the
two at a certain weight forcertain repetitions, for men and
for women.
Because I've had plenty ofwomen come to me with previous
training experience and they'redoing barbell back squats.

(26:13):
But when I take them a couplesteps back I'm like why don't we
work the double kettlebellfront squat?
Take a, take a break from thebarbell.
They can't.
They can't hold even theirstandard average weight for
their size.
So I'm like it doesn't makesense to me to put someone
underneath a barbell for a squatif you can't give me a double
kettlebell front squat.

Speaker 2 (26:34):
I'm going to say one thing this might be a hot take,
but I think the front squatactually should be like the norm
base squat, should be like thenew, like the norm base base
squat.
Um, and now that I now thatI've really trained hard with
both my like most of my life Iwas doing back squats because I
was like, oh, that's the waythat you squat.
Since flipping that and goingto a front squat, you're so much

(26:59):
more vertical in that positionand people don't understand how
much that trains up the squatlike strength positions more.
And then you go take that backto a back squat.
You, you.
Now you have a little bit moreof an rdl or like a hinge in the
squat.
You are, you are it, you comeat it so much more powerfully

(27:19):
and so much stronger.
Um, because you've trained thefront squat strength positions
and I think people are missingout on that a lot because
they're training like the backsquat is just the sexy, that's
like the go-to and there'snothing wrong with the back
squat.
I mean like, who doesn't love agood back squat?
But again, just like trainingboth.
Now I just see the carryoverthat the front squat gives you,

(27:43):
either bar you can I meanbarbell or kettlebell, right?
Um, one other side, little sidenote, I've also noticed like I
can just skip doing front likesuper heavy front squat, and
then just do kettlebells, uh,with lighter weight, and you
just get that.
What the heck effect.
It's just, it's so sick becauseof that, like that grip, you

(28:05):
know, that added grip of youhaving to pull the weight to you
the whole time.
You have there's no leverage,it's just your, your, your arms
and your lats, like locking outto keep the belt bells close to
you.
People don't realize, like, howmuch that carries over to your
upper body strength, right?

Speaker 3 (28:28):
So you know, just just kind of building off both
your guys's points, so wow.

Speaker 2 (28:31):
Well done guys.
Yes, Well, keep squatting, anduh also, uh, Go get yourself a
trap.
You can actually trap bardeadlift with kettlebells.
Bug pack too.

Speaker 1 (28:40):
There you go, yes you can.
Yep, a little farmer, deadliftthere A little farmer deadlift.

Speaker 2 (28:48):
Oh, this next one makes me want to sweat.

Speaker 3 (28:50):
I actually have a great story for this one when
it's my turn.
But very common and I stillhear it.
It still very much exists forpeople all the time, yay or nay.
Deadlifts are dangerous andshouldn't be avoided.

Speaker 1 (29:04):
Well, Nikki, you went last last time, so you should
go first.

Speaker 3 (29:08):
Well, I'm going to say nay, and I would.
I would say that, for for mostof my clients I have had clients
that have obviously had backinjuries previously.
But the one thing that theyactually should stay away from
that's not ideal for them is theswinging.

(29:30):
It's hinging with dynamicmovement.
That is not ideal for theirback, especially if they
overextend, which we don't wantanyone doing.
But for them it's not worthputting them in that position
when they've had certainprevious injuries to their back.
But one of my clients he's thebest.
He has only been with me for 18months.

(29:54):
We were in person in Chicago.
He programs with me when hecame to me.
He was someone who avoideddeadlifting for three or four
years because he injured hisback doing so.
Ernie did a disc or two in hislow back and continued going to

(30:16):
physical therapy, but he justavoided legs.
After that he did not trainlegs because he was.
He had some real fear, um, ininjuring himself again, um, much
less going back to the deadlift.
So came to me, said that Idon't want to keep training this
way.
I want to build myself back up.
I just want to make sure I'mdoing it safely.
I would say after a year wekept him on the trap bar and we

(30:41):
got him up to 325 on thedeadlift.
That was still for five or sixAt that point.
You know, obviously and he'sgreat, he moves wonderfully it
was just how he was doing it,not the deadlift itself.
It was how he was doing it, notthe deadlift itself.

(31:01):
It was how he was approachingit and I think the biggest game
changer for him when it comes tothe deadlift is not just form
but actually breath.

Speaker 2 (31:10):
Wow.

Speaker 3 (31:11):
Breath, getting into breath work as well.
He used to be a gum chewer, somy gum's got to go toss your gum
out.

Speaker 2 (31:18):
Not happening.

Speaker 3 (31:19):
Not gum, I will not allow gum, um, but it it told me
.
You know, when people chew gumin session, I'm like we can't be
breathing appropriately ifthere's gum in your mouth, so
out it goes.
So yeah, it's.
There's still a lot of peoplelike that who hesitate.
You know, like him, traininglegs are just very fearful after

(31:39):
injury, which is totallyunderstandable.
But it's just one of thosethings where he's fully capable
of deadlifting, obviously, andhe and he came a long way.
So it was.
It was just awesome.
Like in that moment I'm just heand I were just completely
losing it.
Never in his life Did he thinkhe would deadlift again, much

(32:00):
less of getting up to 325.
It's amazing, pretty awesome.
Yay or nay.

Speaker 2 (32:07):
Tony, you want to go?

Speaker 1 (32:09):
I'm going to go nay on this one.
Deadlifts are dangerous andshould be avoided.
A lot of the points that Nikkiwas saying like, if anything,
learning how to brace better,right in protecting that spine
and lower back.
The other thing that I talkabout with deadlifts is people

(32:30):
don't realize that actually thelower back injuries are like the
third, like most common injuryversus the first two.
The first two most commoninjuries with deadlifting is um
dislocated elbow and a tornbicep and oh wow, yeah, oh yeah
big time.
Because people like, like ohjerk the bar, like and they'll

(32:55):
just have so much runway andthey don't create tension and
pull slack out of the bar first,and then they just it's like I
always give the example and I'veheard this, I probably stole
this from somebody of like thosestrong men that like, um, they
take a, you know how they pull acar, like a truck with a rope
right, and it's like they gettension on the rope before they

(33:18):
start pulling it and the carwill like not really move at
first and then it will startgoing.
And that's like the same thing.
If the strongman just put therope on his back and just like
ran with slack on the rope andthen, as soon as it became taut,
it's like that you'll getjerked back.
And I talk to all any clientsthat I have.

(33:38):
It's like anytime I see even alittle bit of like a jerky
motion to get the ball, I'm likenope, put it down.
But that's to me a big fear.
I actually knew somebody, too,who dislocated their or not
dislocated.
They tore their bicep,deadlifting.
And it was the exact reason.
I was like well, how were youdeadlifting?
Blah, blah, blah.
And he was showing me.
I was like yeah, exactly Like.
You're just, you're justjerking the bar up as hard as

(34:01):
you can, um, without pulling theslack out, without creating a
lot of tension.
Um, so I think like I'll go forit.

Speaker 3 (34:09):
No, I usually tell people to squeeze their triceps.

Speaker 1 (34:12):
Yeah, I tell them, squeeze their triceps and also,
like, pretend there's a?
Um, like a squishy, like astress ball behind your armpits
and then like squeeze, yeah anduh, and it's a lot safer.
And sometimes, like, if youjerk the bar up in, like, and if
you look at some of like those,the power lifters or people at

(34:34):
the gym, like, yeah, that's alot of weight, that they're
doing it and it like they getthe bar up.
Yay, oh my god, like, butyou're really sacrificing a lot
for a pr that you probably itdoesn't matter to anybody like
spend a lot of time, like, takeit slow, like continue to push
the floor down, um, keep inmaking sure that brace is good.

(34:58):
Uh, I think the deadlift is agreat exercise and I think,
again, if you're doing itcorrectly, um, it's, it's
wonderful and it's just like thesquat right Like people are
going to see some big jumps.
Um, if you're consistent withthat lift and there's a there,
it's so versatile, like, becauseyou can also change it like

(35:19):
staggered deadlift, single legdeadlift.
You know, like there's otherthings that you can do for
deadlift and I think it's agreat exercise.
But again, it's got to be doneproperly.
But, yeah, shoot to Nate.

Speaker 2 (35:32):
Yeah, no, I, I and I agree with you know both you
guys, I'm going to give this onea hard.
Nay, this is like I think you,you need to learn how to
deadlift.
My opinion, and I think a a bigreason why people avoid it, is
because, out of all the skillsthat I train, the deadlift is

(35:53):
the most closely like associatedwith pain.
So, like I have people who, whoyou start, and they're like my
last trainer or you know mychiropractor.
They told me don't deadlift,like just skip that exercise.
And I think that's you know, Ithink it's fair because I do

(36:15):
understand where those maybethat mindsets are coming from.
But I also think that maybe alot of folks don't know how to
teach it effectively and I thinkyou really need a coach, or you
need that coach's eye to helpyou, especially in the beginning
with the deadlift, because it'syou know, people don't know how

(36:37):
to hinge their hips.
You know they don't know how tohinge the hip by itself.
They know how to squat andthat's why I say like I've 90%
of the time I tell somebody hey,just just squat.
In our sessions they just, theyjust do it Like it's yes, we'll
fix it with some queuing andyou know we, we can make it
better.
But 90% of the time as well,when I tell somebody the hinge,

(37:01):
they don't know how to like chopthose the butt back, like push
it back.
You know they, they, they don'tknow how to do that and it's
takes it takes a lot of practice.
I also think you know picking it, picking up some stuff from a
coach, is like you're.
You need to learn that.
How to use your midlineeffectively, like you know it's.

(37:22):
It's again we're getting alittle deeper in in queuing and
in coaching, but these are likebasic one-on-one things and
actually the first skill that Iteach, even before I have
somebody squat or press or youknow anything, the first skill
I'm teaching in my in, in, insession, in session one, if
you're able to, is a deadlift.

(37:43):
I'm teaching you how todeadlift because we pick stuff
up off the floor all the time,all the time.
And I have a really funny story.
It's like one of my oldstudents back in the day she
pulled her back by picking up apencil and it didn't have
anything to do with the weight,it has.

(38:04):
No, that has nothing to do withthe way.
It's all about how she did it.
It's like how you picked it up.
So I taught her how to deadlifteffectively and now, every
single time that she goes andpicks up a pencil, she she
pretends it's like a 200 poundweight weight.
And guess what?
Now she doesn't have back painanymore because you learned how

(38:24):
to use your midline and youlearned how to pick up weight
effectively.
And that's why I think if youavoid this lift, it's going to
be a problem at some point, nomatter what.
You're going to get injured atsomething else, like in your, in
your strength training or yourweightlifting career if you
avoid learning how toeffectively hinge your hips.

Speaker 3 (38:47):
Just and that's my opinion Um so spot on when it
comes to like this is this iswhere you're going to want
proper coaching.
Like the squat, you can cleanup people, get an idea of what
it is, how to do it and you know.
Clean it up from there.

(39:07):
The deadlift I mean, how manytimes have you guys heard
someone injure themselves in adeadlift and they're like, oh
you know, it was my fault, Iwasn't paying attention.
Like they are admitting thatthey're just kind of doing it
aimlessly, which doesn't makeany sense at all with what we
know about the deadlift.
The deadlift is the mostcomplex movement to coach and
actually do so when you havesomeone kind of doing it

(39:30):
aimlessly.
That is the one movement to methat you should be giving so
much intention and time towards,especially when it comes to
your setup and it demands somuch central nervous system.
There's so many things to thinkabout so, of course, to no
surprise, someone could getinjured when they're not

(39:52):
actually trying to time allthose things together Like
there's no way.

Speaker 2 (39:58):
Yeah, and and to that point, I like to, you want to
actually reduce, like, thestress on the nervous system
when you're learning this lift.
In my opinion, Um, so, after wekind of like, if I take on a
new student and you know theythey haven't hinged their hips
well before in the past like thefirst thing I'm doing is
actually raising the floor LikeI and and, and this is also why

(40:21):
I love training the deadliftwith the kettlebell.
I'll get to it two times.
There's two.
There's two reasons why.
But the main thing I love isthat the handle of the
kettlebell is like higher thanlike what a barbell.
That's usually what somebodyhas been introduced to the
deadlift with is a barbell, butthe kettlebell handles higher.

(40:41):
But then also, if you have likeyoga blocks to start, yeah, I
will raise the floor with thestudent and be like look, we're
just going to work on picking upthe weight.
You're going to stand up andthen you're going to set the,
set it right back where youpicked it up, and they're like,
wow, that feels so good in myhips and in my lower back.
It's's like, yeah, becauseyou're actually hinging, like

(41:03):
you're actually using themidline of your body.
You're actually, you'reactually being coached on how to
do this effectively in theright way.
So for me, if you'reexperiencing pain, deadlifting,
please go find a credible coachin your area who can teach you
how to do it effectively in theright way.
So yeah.

(41:25):
And like let me get to my answerreal quick with the kettlebell.
The reason why I also loveteaching the deadlift with the
kettlebell is the weight right,like off out the gate a deadlift
on a barbell.
You're at 40, like 20 kilos,and then I think for for ladies,
ladies, it's 30, it's 35 or 35pounds or 16 kilos, right with
the with that bar, whatever, whocares?
Okay, if you, if you learn thebase with the kettlebell, we can

(41:48):
start at like 12, 12 kilos.
You can start at 25 pounds.
You can start really light andthen again you can modify that
height so easily by using a yogablock.
So I think it's just theperfect tool to teach it.
And then, once you get reallygood at moving it, you're like
man, I'm not experiencing painanymore with 25 pounds.

(42:09):
Well, you can either do twothings to increase the intensity
.
You can either like remove oneof those blocks and just keep
working that range of motion, oryou just pump up the weight and
they're like, damn, now I'mdoing this with 35 pounds and
I'm not experiencing pain.
Well, yeah, that's how we'regoing to start to build this up
over time.

Speaker 3 (42:27):
So, yeah, 100%, 100%.
I want to make sure I'm goingto skip one, because I know Tony
has a favorite here, and I'mgoing to kick this to you Yay or
nay, you can train for strengthand endurance at the same time.

Speaker 2 (42:42):
Oh my gosh.
Yes, oh my gosh, I love thisone, tony you can.

Speaker 3 (42:50):
I want to make sure we get this one in.

Speaker 1 (42:52):
No yeah.

Speaker 3 (42:53):
Definitely a favorite .
So, tony, yay or nay.

Speaker 1 (42:56):
Yeah, so for me it's definitely a yay.
Like you, definitely 100% canbe getting strong training,
strength and endurance at thesame time.
I look at all of the Ironmantraining, marathon training.
You know, I don't think I everdid not lift for those pro, for

(43:18):
like programming for myself orgetting advice from other people
.
Um, you know, I had my owncoaches, like my.
I had an Ironman coach thatlike program my, my swim, my run
, whatever, um, and he wouldtell me he would give me some
like it was just part of theprogram that he sent me.
It was like the lifting and the.
I was looking at the lifting.
I was like this is, this isnothing, like it's nothing.

(43:43):
It was just like some core workand like, uh, it was some
stability stuff and I forgotwhat else it was.
It was like nothing really withit.
It was all like body weightstuff.
And I'm sitting there and I'mI'm reading through this and I'm
like like this doesn't uh.
I feel like, yes, you want to.
You want to devote time to thebike and Ironman training.
You want to devote time to theswim, the run.

(44:04):
You got to make sure thatyou're hitting, you know either,
that amount of timeframe outthere.
I'm a runner like it's going tohinder me to strength train.
I'm like, absolutely not.
I have right now, um, you knowone of the high school students

(44:27):
that I have, um, and he is formiddle school multiple state
champion.
Like he's a multiple timemiddle school state champion per
as a freshman, a very, veryhigh level level, cross country.
He's about to get into thetrack season season and he's
been coming to me since lastsummer and I was talking with
him.
He's doing some indoor trackright now before the season

(44:48):
starts, and I was.
I was just having aconversation with him like, oh,
how's your times, how'severything going?
You know he's a, he likes the800 and stuff and he's like my
times are so much faster, I'm somuch faster, and I was like,
really, and he goes, and I thinkit's because of this, I think
it's because I and he'sconsistent, at least three days
a week he's coming in and we'redoing very basic stuff.

(45:09):
We're doing some trap bar workwhere he's just learning.
He just learned he was doinglots of goblet stuff.
We just got him to a barbellback squat because he wanted to
learn it.
Uh, we were doing some benchpressing because he wanted to
not to say bench pressing isgoing to make his times go up,
but he's learning differentlifts, he's he's uh, not getting
fatigued from running so much.
We're doing some single legstuff like that for him has been

(45:34):
great and I think the peoplewant this.
Um, there's also this versionof what is like a quote-unquote,
like a nick bear, like I'm ahybrid athlete, right, I think
you can a lot of that these days.

Speaker 3 (45:44):
Yeah, there's a lot yeah I'm a hybrid athlete.

Speaker 1 (45:48):
It's just like I think it should be.
That's just an athlete, right,like, yeah, there, it's just
being an athlete like you'reable to be conditioned and like
I have.
I always say this like I didn'tdo an iron man to to get
physically fit, I did iron manto complete an iron man like
that.
That was my goal.
I think there is, uh, there'schronic weight lifting and

(46:10):
there's chronic like cardio, andI think you got to find a
balance of the both.
You know, in order to likeactually lit for longevity
reasons.
You know you should not behitting crazy intensity, um,
with weights all the time.
You shouldn't have these crazyefforts.

(46:31):
You will be so surprised I knowI'm getting on tangent here but
you get so surprised, like ifyou wearing a heart rate monitor
cause I did a lot of heart ratetraining of how much you are
actually pushing beyond thethreshold that you should be
when you're running.
You know there's the.
The math of the dome method isyou just take your age minus or

(46:51):
one eight or your age and youtake that from one 80.
Right, and that's your, that'syour zone, that's your top limit
and I can easily run way, wayover over that, but I'm actually
going over my threshold of whatI should be training at.
So getting people to learn howto just train at a, at a lower
heart rate, and stay there andyou're not going to be going

(47:16):
fast at first you're not like,it just is what it is.
But there's this like delayedgratification of like I'm going
to take my time and get really,you know, be consistent at this
heart rate and over time yourheart rate will stay the same
but your pace will increase.
So I think people don'tstrength train and endurance run
because they blast themselvesso much yeah in the run that

(47:40):
they're like they have nothingleft to do some strength
training.
They're like I am going to gethurt because I am sore.
Well, you, you pushed way toomuch.
So there's this, this kind ofthe.
You got to find the right doseof each.
And I think it's great to goout and run four miles, but just
know, like, if you sprint thator you go really hard like, you
are going to be sore and youprobably shouldn't train the

(48:00):
next day.
But if you're going at the, youknow that right effort amount
and you're smart about it.
I think it's.
It's a great way to just be anall-encompassing athlete and I
think you can still stay strongif you're programming like in
like four races.
Yeah, my lifts aren't going tobe as frequent.
They're not going to be, as youknow, a big.

Speaker 3 (48:23):
Yeah, they're not giving me this big effort, a lot
.

Speaker 1 (48:25):
I'm not going to put like 300 on my back and but I
would do lighter weight for alittle bit more of the reps I
was getting into, like the 12,15, even 20 reps at something
lighter, because I'm going to beusing those muscles for a very
long time, for a 15 hour race.
So it's okay to do strength,endurance.
That's that makes sense.
Um, I'm not going to be hittingmy deadlift PRS during those

(48:48):
times of racing, but when I'mnot racing I like to.
You know I'm going to keepstrong.
I'm going to make sure that I'mdoing.
You know and to be honest, whatI did a lot for, um, ironman
training, because all the gymswere closed at this time when I
was like a full year intotraining.
Oh man, double clean squat press.
So where'd it got?
Clean squat press, double 24srounds of five clean squat press

(49:11):
, clean of everything.
And then I was getting up tohigh.
No, I mean I was doing 100clean squat presses in a session
and just like it was.
It was before iron cardio was athing still, but it was just
like very much like do my fivecleans, you know, five squats,
five presses, boom, put thebells down, shake it out, go
back again, go back again.
And I was doing that and I Ithink that's why I was

(49:32):
successful.
I mean, I didn't have a greattime in the iron man by any
means, I was 15 hours, but I butI felt I ran my race, though I
ran my race, I, I, I felt good.
I wasn't injured.
The next day I felt like Icould literally I swear to God,
I'm like I can do this all overagain.
I felt that good the next day,like yeah, so that's a long

(49:54):
winded answer for that, but yeah.

Speaker 2 (49:58):
Oh it's, it's good, it's an awesome answer, tony, I
want to answer this because Iwould go blast myself with one
mile runs when I was 13 and 14years old, and then I hated it.

(50:32):
So I I let me let me firstpreface, though, like by saying
can you strength train?
Like if you can strength trainand endurance train at the same
time.
Yes, you can.
And, uh, I think I think lastyear was my biggest, my, my most
awesome learning experience,learning that I can combine

(50:53):
these two and make it a fun,well-rounded program.
What I was doing as I wasgetting older, though, I was
mixing these on the same day.
This is before I had any of theknowledge that I do now.
But I would strength train, Iwould deadlift in high school,

(51:13):
and then I would go run twomiles around the track and I was
like I can't explain it, guys Iwas absolutely wrecked.
I was wrecked and I was awrestler.
I was in football, like Icreated.
I don't know why I thought thiswould have been a good idea, but
what it did for me is itcreated a really negative
relationship with endurancetraining and with running in

(51:36):
general.
Like I said, when I was a kid,I was like man, I'd go for these
one mile Rocky runs andlistening to you know flying
high.
Now, you know I'd like do I dothat whole thing and like dude,
I blast myself running and um, Ithink last year I was like you
know what I'm going to reallylearn how to implement endurance

(51:57):
training.
Um, you know cause I've been, Iwas running 10 Ks.
I run 10 Ks like once a week.
Once it gets a little nightlike nicer outside, I'll run 10
Ks.
But last year I was like youknow I'm going to run my first
half like my first double digit.
You know I've never ran pastlike double digit numbers ever,
but it was really cool to likecreate that program for myself.

(52:19):
I all I did.
It was super simple.
I was like you know, I'm goingto, I'm going to run on my run
days, I'm a strength train on mystrength training days and I
will kind of figure it out inbetween and what I what ended up
happening was, as I started todo my endurance training, I
would, I would run one day, Iwould maybe strength train the
next day, like, like Tony said,I wouldn't put too too much into

(52:42):
those strength training days,because when you run, it
requires an, an intense, aninsane amount of energy.
Like people don't really.
People think running is justlike oh you know cause
everybody's doing it now.
Like it's, it's like a joke.
It's not a joke.
Like running is a is a veryintense exercise.

Speaker 3 (52:59):
It's not a drill.
It's not a joke.
Like, running is a very intenseexercise.
It's not a drill.
It's a very intense exercise.
It is not a drill.

Speaker 2 (53:02):
It's not, and then it also requires coaching.
You need to learn how to run.
You need to learn how to runand I'm sorry I'm using running
here, but this is my experiencewith endurance training but what
I'm trying to say is like youneed to learn how to run
effectively, regardless if youget a coach or not.
Learn how to run effectively,regardless if you get a coach or

(53:23):
not.
But what I did was I splitthese two on two different days.
I'd strength train on one day,I'd run on the next day.
Take a break, strength train,run, so that my my four days
used to be four days of likestrength training became two
days of strength training, twodays of cardio, and I'd run and
I and I ran that, all.
I ran that all the way until Igot to my half.
When I got to my half, guys,honestly it was easy, it was

(53:45):
like a joke, and the reason whyit was easy was because and this
is such a testament to strengthtraining and what Tony said is
I had built so much resiliencyin my joints and my muscles from
strength training all thoseyears that the carryover was so
real that, like all I had to dowas just show up and hit my

(54:06):
numbers when I ran, and I had torun the right way, though.
So, yes, you definitely cantrain both at the same time.
I also want to say one thing is, if you're starting your
journey, just focus on maybe oneat a time and then start to
sprinkle the other one in,because it can be very
overwhelming to do both at thesame time right away, because

(54:29):
they're two different energysystems.
They require your nervoussystem to work in two different
ways, so you need to be mindfulof that, especially in the
beginning of your health andwellness and your fitness
journey, and that's what I wouldhave told my little eighth
grade self is like just focus onone thing, but like and, and
and take it slow.
So, um, you know, I hope that.

(54:50):
I hope that answers thatquestion.
I just love this.
That's a great question.
Whoever wrote that?
Great, great job.

Speaker 3 (54:55):
Thank you, thank you, thank you.
Well, I I actually took a poll.
It was really interesting and Itook a poll a long time ago and
it was just really interesting.
On, I think, I asked peoplewhat they, what they felt like
they needed to improve on and Iwrote a list of strength
training, endurance, nutritionand then recovery or something

(55:19):
else.
Endurance blew it out of thewater of people feeling like
they need to improve theirendurance and I appreciate both
answers because I think peoplejust most of the time get stuck
on how they think running is,for some reason, the only option
and I don't know why.
That's like the standard forpeople.
It's like, oh my God, I ran amile, I could hardly run a mile

(55:40):
and I was so gassed.
I'm like, well, yeah, becausethat's hard, and especially if
you don't do it regularly and ifyou're just running two to
three miles out the gate, likeyou said, running running to me
is also not a drill, like, ifyou guys have seen my last
stories, I'm trying to findrunning shoes right now.
So I'm I'm running a six milernext month and, as a person who

(56:01):
hasn't run and does not run, itactually makes me a little
nervous because I want to makesure that I'm going to be
supported and comfortable andit's a lot on my joints and I
want to make sure that I'mstarting real slow and real
small.
And then to your point, nateI'm only doing two, maybe three
days of beginner kettlebell athome work like real minimal, and

(56:23):
I'm going to have to feel itout.
But up until this point Ihaven't run like actually got
there.
Maybe one summer I went on likesome sort of a running vendor.
I haven't run in 10 years.
I have never been a runner.
So this is a great challengefor me.
I'm excited, but my point isthat I want to remind people
that there are so many differentways to go about improving your

(56:45):
endurance and it can be donevery minimally over time.
It's truly like I used to boxand then I did kettlebell work.
I was super strong in both.
My endurance was really stellarat both of those times and I
would only box one or maybe twotimes a week for 30 minutes.
And even 30 minutes of straightboxing is real exhausting,

(57:09):
especially when you're starting.
30 minutes feels like two hoursand, yeah, a hundred percent,
yeah, that was reallychallenging, but, um, you know
you don't need to take an hourcardio kickboxing with burpees
and this to like boost yourendurance, like give it 2030
minutes two times a week andendurance will improve and it

(57:35):
will actually be more efficientfor your systems.
So, yes, you can 100% trainboth at the same time.
100%, yeah.

Speaker 2 (57:43):
Yeah, and I want to just say something on that.
Like I, again I'm sorry Ibrought up running.
I don't mean it because itsounds like pretty ignorant to
tie running to endurance all thetime, because, again, it's not
the only way to train endurance,it's not the only way people
you know, I was actuallyintroduced to stairs in the last
like couple of years as well.

(58:04):
I love the Stairmaster forendurance.

Speaker 3 (58:07):
I'm not sorry, I'm one of those psychopaths I love
it, I love it, but again.

Speaker 2 (58:14):
Like I learned how to zone train on, I applied the
same thing I learned fromrunning where it's like Tony
brought up zone training.
I want to talk about it just alittle bit really quick, because
it's such a great tool toreally gauge where you're at in
your endurance journey, becausea strength journey is one thing

(58:35):
but an endurance journey isanother thing thresholds.
If you train in zone two, whenyou run in the beginning, it'll
teach you so much about whereyou're at and where you need to
go with endurance because itgives you a metric.
So, like people, again, theyattack these endurance bouts.

(58:58):
But swimming, stairs, cycling,I mean anything, really anything
to get that heart rate goingover time is endurance training.
Technically you can, you canendurance train with kettlebells
, but what I'm trying to say isuse.
Use something and follow aprogram just like just like
strength training.
I know we sound like a brokenrecord, but use something and

(59:21):
follow a program like zone, likea zone tool to really gauge and
learn where you're at in yourendurance journey, especially in
the beginning.

Speaker 3 (59:29):
And you can apply to anything.
Yeah, to give people an idea,nate.
I don't know if you guys usethis.
Obviously, I use it when I putpeople on the sled or when
you're wanting them to stay inzone two.
Zone two is a zone where youshould still be able to speak to
someone.
You should still be able to geta couple sentences or a
conversation coming out of yourmouth.

(59:49):
So, just for people who don'tknow where they're at in terms
of being in zone two, if Icannot, you know, if I'm huffing
and puffing and can't get aword out to Nate or Tony, then I
am past that threshold.

Speaker 2 (01:00:02):
That's why I like the run clubs, because they teach
people.
Like when everybody's chattingand they're running, I'm like,
oh, all these people are in zonetwo.
That's why you guys like to runin run clubs.

Speaker 3 (01:00:13):
Yeah.

Speaker 1 (01:00:21):
Shout out three run.
Two is and I mentioned, likeyou know, not over training on
that run and not like pushingtoo hard.
Everybody gets so caught up.
If you want to go into theroute of like signing up for 5ks
, 10ks, half marathons,marathons, whatever like, unless
you think you're gonna win thething, like, yeah, nobody cares
about your mile time, your pace,your splits, it doesn't matter,

(01:00:46):
man.
Like, if you're going justbecause you want to have some
fun and you want to go race andyou want to like do it with your
friends and maybe it's like agoal every week, you shouldn't
be looking at your Strava andbeing like, well, I need to do
like, I need to go faster, Ineed to be better, my splits
aren't that great.
No man, just run, run your race, it's your life, run your race.

(01:01:06):
I get.
I get kind of frustrated withpeople.
Uh, they're talking about, uh,I'm not going to say the person,
I know them.
Uh, they're like a friend ofthe friend group or whatever,
but they they.
Anytime somebody says in like agroup, like, oh, I'm going to
do a marathon, the first thingthis person says is like Oh's
your mile time, what's this,what's that?
And they're like oh, it's this,whatever.

(01:01:28):
Like, oh, did you do a marathon?
Yeah, I trained for three ofthem, but I got hurt.
I swear to god.
That's always his answer andI'm like, yeah, because you're
just probably just chasing thenumbers, you know?
Just like nate, you said itlike we're a broken record, just
like strength training.
Don't worry about the prs right, that's, there's times and
places for that.
But like the consistency andgood work is the most important

(01:01:51):
and have some fun with it.
One of my favorite things to dowhen I travel is to like go out
and explore and run like at alight pace around town, like
that's just for me, that's.
That's one of the things that Ilove to do if I'm traveling.
So I don't, I don't want to belike winded, you know whatever.
So I do train my running hereand there and it's a fun thing.

(01:02:11):
But like, who gives a shitabout your mile time?
Nobody cares.
Nobody, unless you're going towin the thing.
You're going to win, thatTurkey trot, right you know,
whatever Nobody cares.

Speaker 3 (01:02:23):
Yep, yep Hands down, hands down.
I appreciate that.
And yep, yep hands down, handsdown.

Speaker 1 (01:02:28):
I appreciate that and that's why I'm running next
month.

Speaker 3 (01:02:30):
We're just gonna have some fun doing it with friends
and we're gonna have a good time.
If I cross the finish line,it's a good, it's a good day,
and then we've pastry and coffeeand I'm just in it for the
pastry and coffee hell, yeah, I.

Speaker 2 (01:02:43):
I just want to say as well, like I think endurance,
endurance training, is so goodfor the human spirit, Like I
feel like I feel like strengthtraining is, it's like a, it's
like a, you know, it's a very.
It boosts that, it boosts theego a little bit.
Yeah, Hell yeah.
But I feel like endurancetraining is also so good for the

(01:03:03):
human spirit because you canjust show yourself how far you
can, you can push yourself Ifyou just stay committed to very
simple programming, very simple,uh, you know, like bouts of
exercise and like it's so goodfor your damn heart and it's
just so good for you.
And also endurance training.
If you get really good atendurance training, it builds up

(01:03:25):
your strength training, believeit or not, Right?
Like people again don't realizethat when you oil and get that
engine firing your heart, betterwith endurance training, your
strength training is just goingto blow up Like it's crazy.
It's the foundation, Right?
So no, Nikki, good luck, and ifyou need anything like I'm

(01:03:46):
going to text you, you have, youhave, you have Tony.
I mean, you have Tony here.

Speaker 3 (01:03:50):
Mr Iron man yeah.

Speaker 2 (01:03:54):
We have.

Speaker 3 (01:03:54):
Tony, and to your part, we have a gorgeous park
that's near our house and it'shuge, I mean it's.
It's actually it looks like arainforest but and I cannot wait
to go through there.
But at the same time, you knowit's it's hard to run through
there because it's not, it's nota flatline um space.
So you know, it's not somethingthat I'll probably utilize um

(01:04:18):
when I go on the longer side ofmy runs, but at the same time,
like I have to, it's just soawesome and their headphones in,
get get a dog on and I'm pumped.

Speaker 2 (01:04:30):
So it's, it's pretty gorgeous, the best time to
listen to house music.
Man, I swear to God, I swearthat's how I curate them.
Dj playlist let's go.

Speaker 3 (01:04:41):
Yeah, I actually good call, I got to get a good
playlist ready for sure, so I'lldefinitely be hitting you guys
up.
I get my my shoes in prettysoon.

Speaker 1 (01:04:49):
So let's talk strength Spotify list.
Why haven't we thought of thisbefore?
We can attach it to the shownotes Everybody can just see our
jams.

Speaker 2 (01:05:00):
Let's go.
I got some crazy playlists guys.

Speaker 1 (01:05:03):
Tony's got some sick ones.

Speaker 2 (01:05:04):
man Tony's got some sick ones.

Speaker 1 (01:05:08):
I need, I need see your, my runs.
Nikki's Nikki's got some too.
I remember uh.
I'm just saying the Lululemonworkshop and you were blasting
whatever playlist.
I mean, I came for thekettlebells, but I stayed for
the music.

Speaker 3 (01:05:22):
I really take my playlist very seriously.
I take my playlist veryseriously.
I really take my playlist veryseriously.
I take my playlist veryseriously, I really do.

Speaker 2 (01:05:27):
Hell yeah.

Speaker 3 (01:05:28):
All right guys.
What do you think?

Speaker 2 (01:05:31):
Yeah, that was perfect.
Perfect, great that was awesome.

Speaker 3 (01:05:35):
That was really awesome.
Appreciate you guys.
I love the yay or nay.
I think this was great.
I love it.

Speaker 1 (01:05:42):
This is awesome.
Thanks for curating thisepisode, Nikki.

Speaker 3 (01:05:46):
Anytime.

Speaker 2 (01:05:48):
It was.
This is awesome.
Thanks for uh curating thisepisode, nikki anytime.

Speaker 1 (01:05:50):
It was fun.
I'm up next.
Guys, next let's go.
Yeah, well, for for everybodythat is listening, we we're
gonna try to be doing theseepisodes once a month and
releasing them, so just to beconsistent with that and to get
all of us on and you know,anybody have anything coming up
up big before we close out herethat you want to announce.

Speaker 2 (01:06:08):
Yeah, I'll have a bigger announcement next podcast
, hopefully fingers crossed it'salready done.
It's just I'm not the one whocan announce it, but we got
March 9, third Coast Kettlebellcome through.
There's only really a few spotsleft.
I think there's six as of rightnow.

(01:06:28):
So, uh, if you want to get inthat and uh, come come out and
learn some new kettlebell skills, or or or meet the meet the
family in Chicago that's growing, just just slide through, slide
through and come get your buttkicked and learn some new stuff.

Speaker 3 (01:06:44):
Love it.
That's awesome.
Um, I'm just, I'm just livingit up in Lisbon right now.
I'm just trying to um get a geta feel for everything right now
.
So, lots, lots coming to theapp and then, hopefully in the
future, doing um, doing somecourses and seminars when it
comes to nutrition, and that'llbe all online so anyone and

(01:07:07):
everyone can join.

Speaker 1 (01:07:09):
Nikki.
Nikki, I did drop your yourname in my last podcast episode
with the about your seminars too, and everybody and uh, the
person I was talking to was likeoh yeah, I listened to that
episode.
They're like, I loved it, itwas great.
So I I forgot to tell you I didname drop you in that episode.
Yeah, but love that.
For myself.
I'm just going to be doing alittle bit of podcasting.

(01:07:31):
I got a good lineup coming up.
I got Hunter from KBCU comingup on the podcast, so it's just
been fun.
I'm going to talk to a bunch ofpeople and workshops in Chicago
still, and then this summer,once we get done with the school
year, I'll be definitelygetting more face-to-face with

(01:07:51):
group classes and clients and Ijust last year I didn't coach as
much, I just took the time off,but I miss just getting back
into the gym and just coachingbells or just coaching strength
training, so I'm excited to dothat.

Speaker 3 (01:08:07):
And I'll just be waiting for you guys to come to
Lisbon.

Speaker 1 (01:08:11):
Possibly Italy, I saw , I mean that'd be cool.

Speaker 3 (01:08:14):
See you guys in Italy , that'd be cool.

Speaker 2 (01:08:17):
Oh man, nikki, enjoy that, enjoy that, enjoy Lisbon.

Speaker 1 (01:08:22):
Enjoy it Enjoy it.

Speaker 2 (01:08:23):
Have fun and we'll definitely be planning that trip
soon For sure All right.
All right guys.
Have a good day.

Speaker 3 (01:08:33):
Have a good weekend.
Happy Sunday guys no-transcript.