November 6, 2025 • 32 mins
Fit, Healthy & Happy Podcast
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SPEAKER_00 (00:00):
Welcome to There Is a Method to the Magnets.
My name is Rob Maxwell, and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sfitness programs, and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and mostimportantly why things work.
(00:21):
Hence the name There is a Methodto the Magnets.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gilden of the Gilden Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home is
worth?
386-451-2412.
(00:46):
All right, what is happening,everybody?
This is Coach Rob here.
Good morning, good afternoon,good evening, whatever time you
are listening.
So I had this thought, and I'mthinking, you know, I don't
think I've ever really put downwhat Maxwell's Fitness Programs
(01:07):
is.
I mean, I know I've put it down,I know I've written about it.
Uh, you know, I'll put it in myfew books, but I don't think
I've done a podcast on how Idecide upon people's programs
and my overall methodology.
So I'm going to do that today.
I think it'll help all theclients go, oh, that's why we do
(01:27):
that.
And, you know, people thataren't clients that are looking
to work out hopefully will getsome ideas into how to set up
their own programming.
So let's jump right in and beginthat.
First off, let me talk about thename a little bit, Maxwell's
Fitness Programs.
(01:48):
Well, obviously, Maxwell's mylast name.
But when I went into business, Ialways wanted to be programs.
In other words, I think that isone of the critical components.
The programming is very, veryimportant.
The implementation, of course,has to happen, or nothing
(02:08):
happens.
But the programs is very, veryimportant.
I always made sure that Iestablished that and made sure
people didn't kind of call me agym.
That used to just irk me, youknow.
I don't know why, but I'm like,I am not a gym.
In other words, we are programs.
(02:30):
We're not just a place to workout.
When I was at another location,it was kind of common that
somebody occasionally we wouldget a referral and they might
say something like, Well, youknow, you're super convenient
and there's nobody else in here.
So we wanted to get aconsultation.
(02:51):
I mean, they're gonna have to doa ton to change my mind at that
point as far as not taking them,because that just was not what
I'm about.
I'm not a convenience thing.
I've um, you know, got a lot ofeducation, a lot of
certification, a lot ofexperience, and I take fitness
very serious.
(03:11):
And, you know, I'm not justthere to kind of like open up
the door to somebody, babysit,and then let them do what they
want to do.
So I would oftentimes say, well,you know, we're programming, and
when you come in, we do anassessment, and we're basically
telling you everything that youneed to do to reach your goals,
(03:32):
and I'd feel them out a littlebit.
There probably was someoccasions where um maybe I
misunderstood them and uh, youknow, they became clients.
I don't know, but I but I thinkmore times than not, I had to
say thank you, but no thank youto them.
Because, you know, as I think alot of people know that uh at
least train with us, um, youknow, we we turn quite a few
(03:56):
people down.
Like uh I'm in that fortunateposition to do that, and I
really, really want to make surethat it's going to be a win-win.
So the programs was always a bigpart of my belief system.
When I first got started in1994, it was all about making
sure everybody is on theappropriate program because
(04:18):
everybody is different.
There are definite generalitiesin fitness, there are definite
consistencies in fitness, buteverybody is different and
requires a specific program.
All right.
So we got the name out of theway.
So so what happens first?
I like to begin with anassessment, and uh the
(04:39):
assessments can vary, and theassessments have varied through
the years as far as like uh, youknow, how much I do, but I
always like to do an assessment.
I always do do an assessment.
So I like to start off withhealth screenings, we call it,
par que's, which are calledphysical activity readiness
(05:02):
questionnaires, to make sure theperson is physically able to do
an exercise program, to pick upon if there's any risk factors
that maybe they need to go seetheir doctor before they train,
um, and all that kind of stuff.
So I get all of that informationon them first before we even do
the assessment.
They fill out their healthscreening, they fill out their
(05:25):
park, I make sure that uhthey're okay to exercise.
And if there's any questions, Igive them a physician's release
form and they go to theirdoctor, and their doctor signs
it and says they can do thiswith maybe these restrictions.
So we go from there.
Then after that, I read throughit with them.
(05:46):
It's so funny.
Um, when I was teaching uhpersonal trainers how to be
personal trainers, I'd alwaystell them that that health
screening form is so criticalbecause you really have to go
over it with them.
And if you're not thorough,they're just gonna turn it into
you because they're just tryingto get it over with.
(06:07):
And uh, you know, I think we allkind of do the same thing.
You know, we'll we'll see a newphysician or another allied
health professional of sorts,and you're given like nine
copies of forms you got to fillout.
You end up kind of like checkingthis and checking that.
So I really, really do get it.
But like when I'm on thereceiving end of it and I need
(06:30):
that information, I have to makesure that they understand that
it's not an insurance form.
So there's nothing to hidebecause I need to know all the
pertinent information.
And it never, never, never,never not happens to where when
uh when they hand me theirhealth screening, the par queue
(06:51):
is usually pretty uh cut anddry.
It's seven questions, and youknow it's it's yes or no.
So that one's usually cut anddry.
But the other one is longer andasks a lot about like um
different kinds of chronichealth conditions, um, different
time of type of symptoms theymay or may not have had, whether
(07:13):
or not they smoke, whether ornot they drink, whether or not
they take any kind of drugs,whether it be prescribed or
non-prescribed, like all thosetypes of questions, orthopedic
injuries, soreness, exerciseexperience, all that good stuff.
And it never, never not happensto where somebody leaves stuff
(07:34):
off and I'm going through it andI'll say, okay, so you checked
you don't have any jointdiscomfort, and you never have.
No, nothing really, not since Igot my knee replaced.
Okay, so knee replaced.
That is, you know, that's kindof some joint abnormality.
And I'm not kidding, by the way,that one has happened more time
(07:56):
than not.
And yeah, yeah, okay, it doesn'thurt anymore, but it's like, I
kind of need to know that you'vegot an artificial knee, you
know?
Or, well, yeah, I mean, I hadback surgery like 20 years ago,
but it doesn't bother meanymore.
It's like, eh, okay, let's checkthat and let's put that in
there.
So, like, I used to tell thetrainers who want to be
(08:17):
trainers, you've got to gothrough this with them.
You just can't take their sheetof no, no, no, no, no, no, no,
and accept it, you know,especially when it comes to
joint discomfort becauseeverybody has something.
And I'll typically say, okay, sono elbow pain.
Well, you know, once in a while,okay.
Shoulder, well, yeah, rotatorcuff tear, 1997, you know,
(08:39):
whatever happens all the time.
So we go through, I'm verythorough about making sure that
they didn't leave anything off.
And the other area, it alwayshappens is with medications.
People don't like to talk abouttheir medications.
I get it, but they affect heartrate.
You know, if if you're on apsychotropic medication for
(09:02):
anxiety or something like that,it could affect heart rate,
which is not a big deal.
But like if the heart rate's notmoving, you know, it just kind
of helps us understand.
Or more importantly than that,really, beta blockers.
So beta blockers don't allow theheart rate to get above a
certain level.
(09:55):
So if we have them on an aerobicplan and their heart rate's not
raising, we're not going, oh,what's wrong with you?
What's wrong with you?
Well, you know, they're notraising because we know as
exercise professionals that wecan't use heart rate as a good
indicator for somebody on betablockers.
So we need to know those things.
And so often I'll say, Oh, soyou're not taking any, you know,
(10:16):
that's just want to make surebecause over 50% of the
population is on psychotropicmedication, it's no big deal.
Well, yeah, I mean, I am takingblank.
It's like, okay, it's not a bigdeal, but you know, we'd like to
know these things.
So we have to be very thoroughon the screening.
And through this screening, I'mI'm also doing my own little
(10:37):
secret screening.
I'm really getting to learnsomebody, I'm getting to know
somebody.
How honest are they going to bewith me?
You know, are they gonna tell meeverything?
Like I'm doing my own littlescreening through this process
of talking about them.
And yeah, I'm giving you thesecrets, but that's okay
because, you know, when I putsomebody in a program, the only
way I can help them is if Ireally know what's going on with
(11:00):
them and I really know theirmotivations, and I really know
how authentic they're gonna be,and I really know like how much
they're not gonna BS me.
And so, like, that's a criticalpoint.
All right.
Then from there, they do alltheir legalities, they sign
their informed consents andtheir waivers and all that good
stuff.
I give them their uh, you know,their policies thing where I
(11:20):
talk about cancellation policyand all that.
And then from there, as I said,we go into an assessment.
The assessment will basically bedependent upon their goals and
then also basic vitals.
So your vitals are gonna be yourheart rate, your oxygen
saturation, your blood pressure,your respiration rate.
So those are your good vitalsand your weight.
(11:41):
So we're gonna get that.
And then, like if their goal isto, as they call it, tone up or
lose some body fat, we'll dobody composition assessment.
If their goal is ADLs oractivities of daily living,
because they just want to beable to feel better, move
better, I don't worry about bodycomposition.
So it really depends upon whatthe goals are as what
(12:04):
assessments I'm going to do.
But we always get the vitals,that's important.
We always get some kind of amoving screening, meaning that
uh we kind of evaluate thesquats.
We always do grip strengthbecause that's a really good
variable to know how somebody'sgeneral strength is, believe it
or not.
There's a huge correlationbetween grip strength and
(12:26):
overall body strength.
So we always get that, plus,it's harmless.
Like you can test grip and it'snot really going to impact them
a whole lot unless they havesuper high blood pressure, then
you have to watch the isometriccontractions.
But that's why we do the vitalsfirst and all that good stuff.
So the assessment is going to bebased on what their overall
(12:49):
goals are.
If it's general fitness, then wedo a lot of general assessments.
From the assessments, we thensit down.
I sit down, I make all the goalsfor the clients that I'll give
to the trainers and go over thegoals with the client.
But we like to make a long-termgoal.
It could be as simple assomebody is coming back from a
(13:11):
knee injury or something likethat, and their overall goal
might be to get back to justtheir general life, how it was.
So a long-term goal is anywherefrom say six to 12 months down
the road.
So it's kind of like just a kindof a point, a compass point.
And then from there, though,it's really important to set
anywhere between three and fiveshort-term goals.
(13:33):
And that could be to um be ableto do step ups without pain in
the next month.
You know, I'm just using the oldknee as an example, depending on
where they are.
Uh, if it's to lose weight, Iconvert it to fat instead of
weight.
So it might be to lose 2% bodyfat in the next six weeks.
So make very good objectiveshort-term goals.
(13:56):
And we like to use the SMARTmethod for goal setting, which
stands for specific, measurable,action-based, realistic, and
timely.
So it's got to be something youcan measure.
There has to be a time componentto it, and it has to be
realistic.
So that's like the model forshort-term goals.
(14:17):
All right.
So that's what we do next.
And then from there, I sit downand I write the exercise
prescription.
I typically use the FITfrequency intensity time and
establish the workout that way.
Now, most of what people do withpersonal training, with us, with
(14:41):
most personal trainers, is thestrength training portion.
So I'll give them the homeworkfirst, the, and that's going to
be the cardio, because no matterwhat your goals are, you have to
do your cardio.
We go with the ACSM guidelines,where we'd like to see you get
at least 150 minutes a week ofmoderate cardiorespiratory
endurance training.
(15:02):
And that could be walking,jogging.
It could be more vigorous if youwanted to go beyond that.
But I give guidelines for that.
I'll talk to you and tell youwhat you can do.
If you have a heart ratemonitor, we can use heart rate.
But oftentimes, I really keepthe cardio kiss, keep it simple,
stupid, because really it'sabout moving and elevating your
(15:24):
heart rate.
That's really what it's about,most importantly.
And I don't like to get peoplebogged down.
You know, uh, on 60 minutes aweek or so ago, Dr.
Pete Peter Adia was on there.
He's great, you know, he's goodand everything, but I do think
he like really makes thingscomplicated and talks about VO2
Max, which is all great.
And I've studied VO2 Max Maxinside and out.
(15:47):
I mean, but we really don't haveto know or monitor our VO2 Max
to get in better shape.
I mean, we know we need to move.
We need to elevate our heartrate, we need to keep it
elevated for about 30 minutes,and that's it.
And we can do that with powerwalking, swimming, jogging, all
those things.
So keep it really simple.
Try to get 150 minutes a week atleast.
(16:09):
Uh, and that sounds like a lot,but it's really not, it's less
than 5% of your week, right?
If we if all your exercise isreally less than 5% of your week
when you add it all up.
So that's that with the cardio.
And if somebody has like goalsto do different things like 5K's
marathons, well, then the cardioplan, the homework becomes a
(16:30):
little more specific.
But then from there, we get intothe strength training.
So I always advise for clientsto strength train between two
and three times per week.
Now, some people do all threehere, some people do two here,
and then maybe try to catch athird, or they don't catch it,
(16:50):
or they might catch a third athome or at another gym.
That's fine.
I don't look, I'm busy, I don'tever push, you know, you got to
come here.
I'm not that kind of a trainer,thank goodness.
So, but two to three times aweek has been shown to be very,
very effective.
And by the way, two days a weekis 95% as effective as three
days per week, according to theresearch.
(17:11):
So after I set the frequency,then I sit down and say, okay,
so what major muscle groups dothese people need to work on?
Well, this is where thegenerality comes in.
This is where everybody needs tofocus on the 10 major muscle
groups.
They need to be exercised two tothree times per week.
(17:34):
All right.
Now get into how wedifferentiate that for each
individual, but there are 10major muscle groups.
You got your hips, your quads,your hamstrings, your pecs, your
lats, your shoulders, your arms,and your core.
All right.
So, I mean, I condensed them foryou, but like those are the
major muscle groups.
(17:55):
They need to be trained two tothree times per week.
Split routines where you traindifferent muscle groups on
different days are fine.
Like, if somebody wants to dothat, that's great.
But for personal training, wetypically don't program that
because most people they can'treally afford or have the time
to train with the trainer fiveto six days a week.
(18:19):
So then it's like, well, theycould do these muscle groups on
their own and then certainmuscle groups with me or my
trainers.
Yeah, that's fine.
I mean, that'll work.
It just gets kind ofcomplicated, and it's not
necessarily better, it's justdifferent.
So two to three days a week ofthe 10 major muscle groups
(18:39):
that's programmed in there.
Now, the the muscle groups areall the same, as I said.
You got your hips, your quads,your lats, your hamstrings, your
pecs, your shoulders, yourbiceps, your triceps, and your
core.
And the core is broken up intoyour lower back, which is your
erector spinae, and yourabdominal.
So this is where I have to firststart to use my brain because
(19:03):
the rest is kind of like we knowthis.
I mean, we trainers better knowthis.
Two to three times a week, hitthe major muscle groups.
Now, depending upon what kind ofcondition the person walks in
with will depend upon whatexercises I choose for that.
I mean, in a perfect world, youknow, we'd like to do squats for
their lower body first, but ifthey can't squat for whatever
(19:26):
reason, then we can't do asquat.
We have to do something similar.
You know, maybe it is a halfsquat at first, maybe it is a
TRX squat at first, maybe it isa leg press, maybe they can't do
any of those compound exercises,and we have to start with
bridges and leg extensions andleg curls.
(19:46):
That's where I don't know.
Like, that's where theindividual comes in.
You know, how is their activitylevel?
Have they been sedentary for along time?
Are they arthritic?
Do they have arthritic knees?
Do they have arthritic hips?
Like everybody can exercise andeverybody can get better.
Absolutely.
(20:07):
But we have to pick the rightexercises that are going to work
for you.
And that's one of the reasons Ican't stand some of the vines
and the videos and the reelsthat you see on all these social
media platforms because theyshow all these like really hard
high-tech exercises, and peopletry to do them and they get
(20:28):
hurt.
So a big part of my programmingdoesn't include that, includes
going back to basics.
We don't have to get so fancy.
I mean, there literally is not abetter leg exercise than a basic
squat, and you can do itanywhere.
There is not a better exercise.
It is the movement of gettingout of a chair.
You can't get more functionalthan a squat.
(20:50):
So, you know, we don't have toget so freaking fancy.
You know, I use a lot ofmachines because I have them.
So that makes it easier forpeople to get on and off and
move.
That's great.
But a combination of freeweights, machines, and body
weight, I think is absolutelyideal.
So, as I said, the exerciseprogramming comes in next.
(21:12):
And that's when I decide uponall of the major muscle groups.
That's where I look at them andsay, okay, they can do squats,
they're gonna have to start withthe TRX.
They can do leg extensions justfine, they have no issues there.
They can do leg curls just fine,they have no issues there.
Then I decide what's the bestkind of calf exercise for them.
You know, again, based on arethey really thin-skinned and
(21:35):
don't have hardly any meat onthe top of their knees?
Then I'm probably not gonna putthem on the seated calf because
the seated calf is a really hardpad and it might cause bruising.
So little things like that wethink about.
Say, well, calves on the legpress might be better for them,
or standing calf raises might bebetter for them.
You know, depends, but come upwith a calf exercise for most
(21:57):
everybody.
And then decide upon a pecexercise.
You know, a lot of people beginwith the chest press because the
machine is kind of easy to learnfrom the get-go.
You just push straight up.
It's hard to do machines wrong,but again, it depends.
Sometimes it's gonna be push-upsfor some people, depending on
where they work out, or chestpress with dumbbells.
(22:19):
It depends, but everybody isgoing to do pec exercises,
everybody's gonna do lats andrhomboids or upper back
exercises.
It could be two of them, couldbe a high row and a low row.
It just depends on what they cando the best at.
Like that's very important.
By the way, none of this meansthat that doesn't vary.
I mean, that's what we beginwith.
(22:41):
And then as far as moving theexercises around, we do.
Number one, you don't want toget bored.
Number two, it's it's fun to donew things.
Number three, it's it's good tohit different angles.
Some people don't like changemuch, so we don't change as much
because then they're not as umcontent with their workouts.
Some people get bored easy.
We don't let them dictate theplanning, but we definitely take
(23:03):
that into consideration becauseyou know, exercise enjoyment
matters.
I mean, it does matter.
Like me, I like to move thingsaround a lot.
I like to switch things up a lotpersonally.
So as long as we're overloadingand hitting the right muscle
groups, we're good to movethings around.
The more fit and able peopleare, the more exercises they
have a variety to do.
(23:25):
So that's also a consideration.
When somebody's pretty uminactive and beat up or
whatever, it's kind of hard tofind a lot of variety of
exercises.
So we just have to make do.
And one of the things I'vereally been proud of through the
years is I have a pretty goodcreative ability to come up with
exercises for people thathaven't been able to do certain
(23:46):
things.
And I really like doing that.
It's one of the most fun,creative parts of my jobs is
thinking about how I can getthem to modify an exercise so
they're able to do it.
Because we can probably all doalmost anything with a
modification, right?
Not completely, but oftentimesif we modify, we can do it.
So I come up with exercises foreach and every muscle group.
(24:08):
Now, the more advanced somebodyis, they can do more like
compound exercises.
And so then we're kind ofcombining more than one muscle
group in an exercise.
So we can do like that exercisetwice.
So then I'll determine, nottwice, but do different sets of
it.
So I'll determine is this personbetter doing more like straight
(24:31):
sets or is this person betterdoing a circuit?
So after I get the exercises inline, then I decide, okay, so
how do we want to program this?
Like, can we do more compoundmovements with them because
they're interested in generalfitness?
So we don't have to do as manyisolation exercises, such as
bicep curls and tricepextensions, because they're
(24:53):
already working their bicepswhen they're doing pull downs
and they're already workingtheir triceps when they're doing
push-ups or chest press ordumbbell press.
So they might do like a circuit,but it's still the same thing.
Whether we're doing moreisolation exercises in a
straight set format, like a lotof people do, or whether we're
doing more circuits combiningcompound exercises or
(25:15):
multi-joint exercises, you'restill working your whole body.
And so that's always part of myprogram.
We got to make sure that we'reworking in balance and we're not
neglecting muscle groups.
All right.
Then after that, I decide uponthe rep ranges.
And you know, the research hasshown that we're gonna get
(25:36):
results as far as strength andhypertrophy anywhere from five
to 30 reps.
I mean, that's a huge range.
So when you hear people say, oh,higher reps lead to definition,
lower reps lead to strength ofbulk, it's not true.
It's really, really not true.
If we want to get stronger, weneed to use more load, yes, but
(25:58):
we don't have to go super, superheavy.
All right.
And doing higher reps isn'tgonna tone you up.
The thing that toned you up isnot eating so much.
I mean, that's all about bodycomposition.
So anywhere from five to 30 hasbeen shown to be effective.
So typically we're between 10and 20 reps with most people
because it's just a nice,moderate rep range that's not
(26:24):
overly heavy and doable in atime frame.
I mean, if everybody's doing 30reps and doing multiple sets and
multiple circuits, that's gonnatake a long time.
And you do have to factor in thetime component because people
are on a time budget too.
And it's important.
Like the biggest reason peopleuse for not working out is lack
of time.
So if they think they have to dothese super long workouts,
(26:46):
they're not gonna do it.
And guess what?
Here you train with science, youdon't have to do that.
So typically it's gonna be 10 to20 reps somewhere in there,
sometimes a little higher,sometimes a little bit lower,
but somewhere in that range.
Intensity is key.
So we always tell people we wantto use the most load that we can
use in that range.
(27:06):
We build up to it.
At first, we don't go to what wecall failure.
We kind of just keep buildinguntil it gets harder and harder,
but eventually we want to beable to use the most weight that
we can use for that rep range.
That's very, very critical thatwe do that.
So intensity is key, quality iskey.
And so that's how the load isdetermined.
(27:28):
It's more determined by thereps, not the other way around.
So we decide upon this weight,they should be able to hit
fatigue around 15 reps.
Let's use this load.
And absolutely, we believe inoverload.
So when you can go up, meaningyou got your reps, but you did
it in good form, then we try togo up.
(27:50):
Not all the time, but just on aregular basis.
So part of my programming isvery big on overload.
I would say though, the biggestpart is form is everything.
Like, I'm just a stickler forform.
We really teach to do it right.
We have to leave the ego athome.
I can't tell you, I wish out adollar for every time somebody
(28:11):
said I can go heavier than that.
I'm like, okay, but can you goheavier and do it right?
And oftentimes the answer is no.
Like, there's a lot of ego inthe gyms.
We know that, unfortunately.
But like here, my programming isgoing to be all about form.
Look, not everybody gets perfectform.
You can try, you can try.
(28:31):
And some people just maybethey're not that coordinated or
they're just not getting it, butwe still work with them.
We still try to get it better.
And if they're not using goodform because they're going too
heavy, well, that's just ano-no.
It's like, no, we're gonna golighter and we're gonna do it
right because that is critical.
And then sometimes, like I said,sometimes form is just for some
(28:53):
people, they're not getting it.
And we just continue to coachthem up and try to help them
with the form the absolute bestway we can.
Sometimes we just have to switchexercises because they're just
not able to get the form down onthat.
All right, so that's pretty muchthe programming, you know.
And then as I said, the gettingbetter part is all about every
(29:14):
time we work out, you know, wewant to try for a win.
Number one is we want to do itright.
As I said, we want to do itright.
Every exercise that we do, wewant to have the best form that
we can possibly use.
Number two, we progress byoverloading when we can.
That's another way that we dothat.
(29:36):
Number three, sometimes it'sjust about doing it better.
Like some days I'll tell clientsto say, okay, so you know what?
We're not gonna go up todaybecause I think the person might
be getting a little too obsessedwith moving up, up, and up.
And I'll say, so instead, I wantyou to do that same rep and same
same rep number and same loadthat you did the other day, but
(29:59):
I want you to do it better.
I want to see you do the bestset of push-ups you've ever
done.
That is a way to overload.
We always want to keep theemphasis on quality.
And then finally, with theprogramming, it's re-evaluation
time.
So, you know, after a while,everybody can get a little
stale.
It's like, okay, I'll hit I'llask people, what's your goal
(30:20):
now?
You know, you lost this weight,or your back is now better.
You're back to doing yoursports, you're back to this.
What's your goal now?
Well, I just want to, you know,continue to improve.
It's like, okay, but I stillthink it's very important to set
new goals.
It's funny, one of my uh clientsin front of He challenged me in
a text the other day.
He said, By the end of the year,see if you can do five sets of
(30:44):
ten pull-ups.
I'm like, ugh, yeah, that'sthat's a challenge.
You know, pull-ups are hard.
I like pull-ups.
And uh he said, and I said, youknow, I wanted to clarify
because remember the whole thingabout smart, specific, action,
realistic.
Yeah.
There you go.
Say smart for me one time.
Specific, measurable,action-based, realistic, and
(31:07):
timely.
There we go.
Anyway, so I said, All right,you know, so what's the the rest
gonna be?
Because that matters.
He says, How about a minute?
I said, okay.
So like I've been doing this for40 something years, but and and
I get challenged with a goal.
And I said, you know what,that's a good goal.
So I started this morning, I did10, then I did eight, then I did
six, I did five, and I did five.
It's like, okay, I got a goal.
(31:29):
So, like, you know, I considermyself to be in good shape, but
it's like a good goal, a newgoal.
So little things like that.
We always want to keep movingforward by setting new goals.
And that kind of summarizes theprograms.
Um, you know, if you have anyquestions or if I didn't cover
something, hit me up.
(31:50):
Like I always say, you know, I'mavailable via text or via
message.
You can literally send a messagethrough the podcaster and I will
get it.
All right.
Please hit automatic download.
And until next time, B Max Fitand B Max Well.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(32:11):
podcasts, and please selectautomatic download because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product, theyhave the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(32:33):
If you have any garage doorneeds, please give them a shout
at 386 222 3165.
Welcome to There Is a Method to the Magnets.
My name is Rob Maxwell, and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sfitness programs, and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and mostimportantly why things work.
(00:21):
Hence the name There is a Methodto the Magnets.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gilden of the Gilden Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home is
worth?
386-451-2412.
(00:46):
All right, what is happening,everybody?
This is Coach Rob here.
Good morning, good afternoon,good evening, whatever time you
are listening.
So I had this thought, and I'mthinking, you know, I don't
think I've ever really put downwhat Maxwell's Fitness Programs
(01:07):
is.
I mean, I know I've put it down,I know I've written about it.
Uh, you know, I'll put it in myfew books, but I don't think
I've done a podcast on how Idecide upon people's programs
and my overall methodology.
So I'm going to do that today.
I think it'll help all theclients go, oh, that's why we do
(01:27):
that.
And, you know, people thataren't clients that are looking
to work out hopefully will getsome ideas into how to set up
their own programming.
So let's jump right in and beginthat.
First off, let me talk about thename a little bit, Maxwell's
Fitness Programs.
(01:48):
Well, obviously, Maxwell's mylast name.
But when I went into business, Ialways wanted to be programs.
In other words, I think that isone of the critical components.
The programming is very, veryimportant.
The implementation, of course,has to happen, or nothing
(02:08):
happens.
But the programs is very, veryimportant.
I always made sure that Iestablished that and made sure
people didn't kind of call me agym.
That used to just irk me, youknow.
I don't know why, but I'm like,I am not a gym.
In other words, we are programs.
(02:30):
We're not just a place to workout.
When I was at another location,it was kind of common that
somebody occasionally we wouldget a referral and they might
say something like, Well, youknow, you're super convenient
and there's nobody else in here.
So we wanted to get aconsultation.
(02:51):
I mean, they're gonna have to doa ton to change my mind at that
point as far as not taking them,because that just was not what
I'm about.
I'm not a convenience thing.
I've um, you know, got a lot ofeducation, a lot of
certification, a lot ofexperience, and I take fitness
very serious.
(03:11):
And, you know, I'm not justthere to kind of like open up
the door to somebody, babysit,and then let them do what they
want to do.
So I would oftentimes say, well,you know, we're programming, and
when you come in, we do anassessment, and we're basically
telling you everything that youneed to do to reach your goals,
(03:32):
and I'd feel them out a littlebit.
There probably was someoccasions where um maybe I
misunderstood them and uh, youknow, they became clients.
I don't know, but I but I thinkmore times than not, I had to
say thank you, but no thank youto them.
Because, you know, as I think alot of people know that uh at
least train with us, um, youknow, we we turn quite a few
(03:56):
people down.
Like uh I'm in that fortunateposition to do that, and I
really, really want to make surethat it's going to be a win-win.
So the programs was always a bigpart of my belief system.
When I first got started in1994, it was all about making
sure everybody is on theappropriate program because
(04:18):
everybody is different.
There are definite generalitiesin fitness, there are definite
consistencies in fitness, buteverybody is different and
requires a specific program.
All right.
So we got the name out of theway.
So so what happens first?
I like to begin with anassessment, and uh the
(04:39):
assessments can vary, and theassessments have varied through
the years as far as like uh, youknow, how much I do, but I
always like to do an assessment.
I always do do an assessment.
So I like to start off withhealth screenings, we call it,
par que's, which are calledphysical activity readiness
(05:02):
questionnaires, to make sure theperson is physically able to do
an exercise program, to pick upon if there's any risk factors
that maybe they need to go seetheir doctor before they train,
um, and all that kind of stuff.
So I get all of that informationon them first before we even do
the assessment.
They fill out their healthscreening, they fill out their
(05:25):
park, I make sure that uhthey're okay to exercise.
And if there's any questions, Igive them a physician's release
form and they go to theirdoctor, and their doctor signs
it and says they can do thiswith maybe these restrictions.
So we go from there.
Then after that, I read throughit with them.
(05:46):
It's so funny.
Um, when I was teaching uhpersonal trainers how to be
personal trainers, I'd alwaystell them that that health
screening form is so criticalbecause you really have to go
over it with them.
And if you're not thorough,they're just gonna turn it into
you because they're just tryingto get it over with.
(06:07):
And uh, you know, I think we allkind of do the same thing.
You know, we'll we'll see a newphysician or another allied
health professional of sorts,and you're given like nine
copies of forms you got to fillout.
You end up kind of like checkingthis and checking that.
So I really, really do get it.
But like when I'm on thereceiving end of it and I need
(06:30):
that information, I have to makesure that they understand that
it's not an insurance form.
So there's nothing to hidebecause I need to know all the
pertinent information.
And it never, never, never,never not happens to where when
uh when they hand me theirhealth screening, the par queue
(06:51):
is usually pretty uh cut anddry.
It's seven questions, and youknow it's it's yes or no.
So that one's usually cut anddry.
But the other one is longer andasks a lot about like um
different kinds of chronichealth conditions, um, different
time of type of symptoms theymay or may not have had, whether
(07:13):
or not they smoke, whether ornot they drink, whether or not
they take any kind of drugs,whether it be prescribed or
non-prescribed, like all thosetypes of questions, orthopedic
injuries, soreness, exerciseexperience, all that good stuff.
And it never, never not happensto where somebody leaves stuff
(07:34):
off and I'm going through it andI'll say, okay, so you checked
you don't have any jointdiscomfort, and you never have.
No, nothing really, not since Igot my knee replaced.
Okay, so knee replaced.
That is, you know, that's kindof some joint abnormality.
And I'm not kidding, by the way,that one has happened more time
(07:56):
than not.
And yeah, yeah, okay, it doesn'thurt anymore, but it's like, I
kind of need to know that you'vegot an artificial knee, you
know?
Or, well, yeah, I mean, I hadback surgery like 20 years ago,
but it doesn't bother meanymore.
It's like, eh, okay, let's checkthat and let's put that in
there.
So, like, I used to tell thetrainers who want to be
(08:17):
trainers, you've got to gothrough this with them.
You just can't take their sheetof no, no, no, no, no, no, no,
and accept it, you know,especially when it comes to
joint discomfort becauseeverybody has something.
And I'll typically say, okay, sono elbow pain.
Well, you know, once in a while,okay.
Shoulder, well, yeah, rotatorcuff tear, 1997, you know,
(08:39):
whatever happens all the time.
So we go through, I'm verythorough about making sure that
they didn't leave anything off.
And the other area, it alwayshappens is with medications.
People don't like to talk abouttheir medications.
I get it, but they affect heartrate.
You know, if if you're on apsychotropic medication for
(09:02):
anxiety or something like that,it could affect heart rate,
which is not a big deal.
But like if the heart rate's notmoving, you know, it just kind
of helps us understand.
Or more importantly than that,really, beta blockers.
So beta blockers don't allow theheart rate to get above a
certain level.
(09:55):
So if we have them on an aerobicplan and their heart rate's not
raising, we're not going, oh,what's wrong with you?
What's wrong with you?
Well, you know, they're notraising because we know as
exercise professionals that wecan't use heart rate as a good
indicator for somebody on betablockers.
So we need to know those things.
And so often I'll say, Oh, soyou're not taking any, you know,
(10:16):
that's just want to make surebecause over 50% of the
population is on psychotropicmedication, it's no big deal.
Well, yeah, I mean, I am takingblank.
It's like, okay, it's not a bigdeal, but you know, we'd like to
know these things.
So we have to be very thoroughon the screening.
And through this screening, I'mI'm also doing my own little
(10:37):
secret screening.
I'm really getting to learnsomebody, I'm getting to know
somebody.
How honest are they going to bewith me?
You know, are they gonna tell meeverything?
Like I'm doing my own littlescreening through this process
of talking about them.
And yeah, I'm giving you thesecrets, but that's okay
because, you know, when I putsomebody in a program, the only
way I can help them is if Ireally know what's going on with
(11:00):
them and I really know theirmotivations, and I really know
how authentic they're gonna be,and I really know like how much
they're not gonna BS me.
And so, like, that's a criticalpoint.
All right.
Then from there, they do alltheir legalities, they sign
their informed consents andtheir waivers and all that good
stuff.
I give them their uh, you know,their policies thing where I
(11:20):
talk about cancellation policyand all that.
And then from there, as I said,we go into an assessment.
The assessment will basically bedependent upon their goals and
then also basic vitals.
So your vitals are gonna be yourheart rate, your oxygen
saturation, your blood pressure,your respiration rate.
So those are your good vitalsand your weight.
(11:41):
So we're gonna get that.
And then, like if their goal isto, as they call it, tone up or
lose some body fat, we'll dobody composition assessment.
If their goal is ADLs oractivities of daily living,
because they just want to beable to feel better, move
better, I don't worry about bodycomposition.
So it really depends upon whatthe goals are as what
(12:04):
assessments I'm going to do.
But we always get the vitals,that's important.
We always get some kind of amoving screening, meaning that
uh we kind of evaluate thesquats.
We always do grip strengthbecause that's a really good
variable to know how somebody'sgeneral strength is, believe it
or not.
There's a huge correlationbetween grip strength and
(12:26):
overall body strength.
So we always get that, plus,it's harmless.
Like you can test grip and it'snot really going to impact them
a whole lot unless they havesuper high blood pressure, then
you have to watch the isometriccontractions.
But that's why we do the vitalsfirst and all that good stuff.
So the assessment is going to bebased on what their overall
(12:49):
goals are.
If it's general fitness, then wedo a lot of general assessments.
From the assessments, we thensit down.
I sit down, I make all the goalsfor the clients that I'll give
to the trainers and go over thegoals with the client.
But we like to make a long-termgoal.
It could be as simple assomebody is coming back from a
(13:11):
knee injury or something likethat, and their overall goal
might be to get back to justtheir general life, how it was.
So a long-term goal is anywherefrom say six to 12 months down
the road.
So it's kind of like just a kindof a point, a compass point.
And then from there, though,it's really important to set
anywhere between three and fiveshort-term goals.
(13:33):
And that could be to um be ableto do step ups without pain in
the next month.
You know, I'm just using the oldknee as an example, depending on
where they are.
Uh, if it's to lose weight, Iconvert it to fat instead of
weight.
So it might be to lose 2% bodyfat in the next six weeks.
So make very good objectiveshort-term goals.
(13:56):
And we like to use the SMARTmethod for goal setting, which
stands for specific, measurable,action-based, realistic, and
timely.
So it's got to be something youcan measure.
There has to be a time componentto it, and it has to be
realistic.
So that's like the model forshort-term goals.
(14:17):
All right.
So that's what we do next.
And then from there, I sit downand I write the exercise
prescription.
I typically use the FITfrequency intensity time and
establish the workout that way.
Now, most of what people do withpersonal training, with us, with
(14:41):
most personal trainers, is thestrength training portion.
So I'll give them the homeworkfirst, the, and that's going to
be the cardio, because no matterwhat your goals are, you have to
do your cardio.
We go with the ACSM guidelines,where we'd like to see you get
at least 150 minutes a week ofmoderate cardiorespiratory
endurance training.
(15:02):
And that could be walking,jogging.
It could be more vigorous if youwanted to go beyond that.
But I give guidelines for that.
I'll talk to you and tell youwhat you can do.
If you have a heart ratemonitor, we can use heart rate.
But oftentimes, I really keepthe cardio kiss, keep it simple,
stupid, because really it'sabout moving and elevating your
(15:24):
heart rate.
That's really what it's about,most importantly.
And I don't like to get peoplebogged down.
You know, uh, on 60 minutes aweek or so ago, Dr.
Pete Peter Adia was on there.
He's great, you know, he's goodand everything, but I do think
he like really makes thingscomplicated and talks about VO2
Max, which is all great.
And I've studied VO2 Max Maxinside and out.
(15:47):
I mean, but we really don't haveto know or monitor our VO2 Max
to get in better shape.
I mean, we know we need to move.
We need to elevate our heartrate, we need to keep it
elevated for about 30 minutes,and that's it.
And we can do that with powerwalking, swimming, jogging, all
those things.
So keep it really simple.
Try to get 150 minutes a week atleast.
(16:09):
Uh, and that sounds like a lot,but it's really not, it's less
than 5% of your week, right?
If we if all your exercise isreally less than 5% of your week
when you add it all up.
So that's that with the cardio.
And if somebody has like goalsto do different things like 5K's
marathons, well, then the cardioplan, the homework becomes a
(16:30):
little more specific.
But then from there, we get intothe strength training.
So I always advise for clientsto strength train between two
and three times per week.
Now, some people do all threehere, some people do two here,
and then maybe try to catch athird, or they don't catch it,
(16:50):
or they might catch a third athome or at another gym.
That's fine.
I don't look, I'm busy, I don'tever push, you know, you got to
come here.
I'm not that kind of a trainer,thank goodness.
So, but two to three times aweek has been shown to be very,
very effective.
And by the way, two days a weekis 95% as effective as three
days per week, according to theresearch.
(17:11):
So after I set the frequency,then I sit down and say, okay,
so what major muscle groups dothese people need to work on?
Well, this is where thegenerality comes in.
This is where everybody needs tofocus on the 10 major muscle
groups.
They need to be exercised two tothree times per week.
(17:34):
All right.
Now get into how wedifferentiate that for each
individual, but there are 10major muscle groups.
You got your hips, your quads,your hamstrings, your pecs, your
lats, your shoulders, your arms,and your core.
All right.
So, I mean, I condensed them foryou, but like those are the
major muscle groups.
(17:55):
They need to be trained two tothree times per week.
Split routines where you traindifferent muscle groups on
different days are fine.
Like, if somebody wants to dothat, that's great.
But for personal training, wetypically don't program that
because most people they can'treally afford or have the time
to train with the trainer fiveto six days a week.
(18:19):
So then it's like, well, theycould do these muscle groups on
their own and then certainmuscle groups with me or my
trainers.
Yeah, that's fine.
I mean, that'll work.
It just gets kind ofcomplicated, and it's not
necessarily better, it's justdifferent.
So two to three days a week ofthe 10 major muscle groups
(18:39):
that's programmed in there.
Now, the the muscle groups areall the same, as I said.
You got your hips, your quads,your lats, your hamstrings, your
pecs, your shoulders, yourbiceps, your triceps, and your
core.
And the core is broken up intoyour lower back, which is your
erector spinae, and yourabdominal.
So this is where I have to firststart to use my brain because
(19:03):
the rest is kind of like we knowthis.
I mean, we trainers better knowthis.
Two to three times a week, hitthe major muscle groups.
Now, depending upon what kind ofcondition the person walks in
with will depend upon whatexercises I choose for that.
I mean, in a perfect world, youknow, we'd like to do squats for
their lower body first, but ifthey can't squat for whatever
(19:26):
reason, then we can't do asquat.
We have to do something similar.
You know, maybe it is a halfsquat at first, maybe it is a
TRX squat at first, maybe it isa leg press, maybe they can't do
any of those compound exercises,and we have to start with
bridges and leg extensions andleg curls.
(19:46):
That's where I don't know.
Like, that's where theindividual comes in.
You know, how is their activitylevel?
Have they been sedentary for along time?
Are they arthritic?
Do they have arthritic knees?
Do they have arthritic hips?
Like everybody can exercise andeverybody can get better.
Absolutely.
(20:07):
But we have to pick the rightexercises that are going to work
for you.
And that's one of the reasons Ican't stand some of the vines
and the videos and the reelsthat you see on all these social
media platforms because theyshow all these like really hard
high-tech exercises, and peopletry to do them and they get
(20:28):
hurt.
So a big part of my programmingdoesn't include that, includes
going back to basics.
We don't have to get so fancy.
I mean, there literally is not abetter leg exercise than a basic
squat, and you can do itanywhere.
There is not a better exercise.
It is the movement of gettingout of a chair.
You can't get more functionalthan a squat.
(20:50):
So, you know, we don't have toget so freaking fancy.
You know, I use a lot ofmachines because I have them.
So that makes it easier forpeople to get on and off and
move.
That's great.
But a combination of freeweights, machines, and body
weight, I think is absolutelyideal.
So, as I said, the exerciseprogramming comes in next.
(21:12):
And that's when I decide uponall of the major muscle groups.
That's where I look at them andsay, okay, they can do squats,
they're gonna have to start withthe TRX.
They can do leg extensions justfine, they have no issues there.
They can do leg curls just fine,they have no issues there.
Then I decide what's the bestkind of calf exercise for them.
You know, again, based on arethey really thin-skinned and
(21:35):
don't have hardly any meat onthe top of their knees?
Then I'm probably not gonna putthem on the seated calf because
the seated calf is a really hardpad and it might cause bruising.
So little things like that wethink about.
Say, well, calves on the legpress might be better for them,
or standing calf raises might bebetter for them.
You know, depends, but come upwith a calf exercise for most
(21:57):
everybody.
And then decide upon a pecexercise.
You know, a lot of people beginwith the chest press because the
machine is kind of easy to learnfrom the get-go.
You just push straight up.
It's hard to do machines wrong,but again, it depends.
Sometimes it's gonna be push-upsfor some people, depending on
where they work out, or chestpress with dumbbells.
(22:19):
It depends, but everybody isgoing to do pec exercises,
everybody's gonna do lats andrhomboids or upper back
exercises.
It could be two of them, couldbe a high row and a low row.
It just depends on what they cando the best at.
Like that's very important.
By the way, none of this meansthat that doesn't vary.
I mean, that's what we beginwith.
(22:41):
And then as far as moving theexercises around, we do.
Number one, you don't want toget bored.
Number two, it's it's fun to donew things.
Number three, it's it's good tohit different angles.
Some people don't like changemuch, so we don't change as much
because then they're not as umcontent with their workouts.
Some people get bored easy.
We don't let them dictate theplanning, but we definitely take
(23:03):
that into consideration becauseyou know, exercise enjoyment
matters.
I mean, it does matter.
Like me, I like to move thingsaround a lot.
I like to switch things up a lotpersonally.
So as long as we're overloadingand hitting the right muscle
groups, we're good to movethings around.
The more fit and able peopleare, the more exercises they
have a variety to do.
(23:25):
So that's also a consideration.
When somebody's pretty uminactive and beat up or
whatever, it's kind of hard tofind a lot of variety of
exercises.
So we just have to make do.
And one of the things I'vereally been proud of through the
years is I have a pretty goodcreative ability to come up with
exercises for people thathaven't been able to do certain
(23:46):
things.
And I really like doing that.
It's one of the most fun,creative parts of my jobs is
thinking about how I can getthem to modify an exercise so
they're able to do it.
Because we can probably all doalmost anything with a
modification, right?
Not completely, but oftentimesif we modify, we can do it.
So I come up with exercises foreach and every muscle group.
(24:08):
Now, the more advanced somebodyis, they can do more like
compound exercises.
And so then we're kind ofcombining more than one muscle
group in an exercise.
So we can do like that exercisetwice.
So then I'll determine, nottwice, but do different sets of
it.
So I'll determine is this personbetter doing more like straight
(24:31):
sets or is this person betterdoing a circuit?
So after I get the exercises inline, then I decide, okay, so
how do we want to program this?
Like, can we do more compoundmovements with them because
they're interested in generalfitness?
So we don't have to do as manyisolation exercises, such as
bicep curls and tricepextensions, because they're
(24:53):
already working their bicepswhen they're doing pull downs
and they're already workingtheir triceps when they're doing
push-ups or chest press ordumbbell press.
So they might do like a circuit,but it's still the same thing.
Whether we're doing moreisolation exercises in a
straight set format, like a lotof people do, or whether we're
doing more circuits combiningcompound exercises or
(25:15):
multi-joint exercises, you'restill working your whole body.
And so that's always part of myprogram.
We got to make sure that we'reworking in balance and we're not
neglecting muscle groups.
All right.
Then after that, I decide uponthe rep ranges.
And you know, the research hasshown that we're gonna get
(25:36):
results as far as strength andhypertrophy anywhere from five
to 30 reps.
I mean, that's a huge range.
So when you hear people say, oh,higher reps lead to definition,
lower reps lead to strength ofbulk, it's not true.
It's really, really not true.
If we want to get stronger, weneed to use more load, yes, but
(25:58):
we don't have to go super, superheavy.
All right.
And doing higher reps isn'tgonna tone you up.
The thing that toned you up isnot eating so much.
I mean, that's all about bodycomposition.
So anywhere from five to 30 hasbeen shown to be effective.
So typically we're between 10and 20 reps with most people
because it's just a nice,moderate rep range that's not
(26:24):
overly heavy and doable in atime frame.
I mean, if everybody's doing 30reps and doing multiple sets and
multiple circuits, that's gonnatake a long time.
And you do have to factor in thetime component because people
are on a time budget too.
And it's important.
Like the biggest reason peopleuse for not working out is lack
of time.
So if they think they have to dothese super long workouts,
(26:46):
they're not gonna do it.
And guess what?
Here you train with science, youdon't have to do that.
So typically it's gonna be 10 to20 reps somewhere in there,
sometimes a little higher,sometimes a little bit lower,
but somewhere in that range.
Intensity is key.
So we always tell people we wantto use the most load that we can
use in that range.
(27:06):
We build up to it.
At first, we don't go to what wecall failure.
We kind of just keep buildinguntil it gets harder and harder,
but eventually we want to beable to use the most weight that
we can use for that rep range.
That's very, very critical thatwe do that.
So intensity is key, quality iskey.
And so that's how the load isdetermined.
(27:28):
It's more determined by thereps, not the other way around.
So we decide upon this weight,they should be able to hit
fatigue around 15 reps.
Let's use this load.
And absolutely, we believe inoverload.
So when you can go up, meaningyou got your reps, but you did
it in good form, then we try togo up.
(27:50):
Not all the time, but just on aregular basis.
So part of my programming isvery big on overload.
I would say though, the biggestpart is form is everything.
Like, I'm just a stickler forform.
We really teach to do it right.
We have to leave the ego athome.
I can't tell you, I wish out adollar for every time somebody
(28:11):
said I can go heavier than that.
I'm like, okay, but can you goheavier and do it right?
And oftentimes the answer is no.
Like, there's a lot of ego inthe gyms.
We know that, unfortunately.
But like here, my programming isgoing to be all about form.
Look, not everybody gets perfectform.
You can try, you can try.
(28:31):
And some people just maybethey're not that coordinated or
they're just not getting it, butwe still work with them.
We still try to get it better.
And if they're not using goodform because they're going too
heavy, well, that's just ano-no.
It's like, no, we're gonna golighter and we're gonna do it
right because that is critical.
And then sometimes, like I said,sometimes form is just for some
(28:53):
people, they're not getting it.
And we just continue to coachthem up and try to help them
with the form the absolute bestway we can.
Sometimes we just have to switchexercises because they're just
not able to get the form down onthat.
All right, so that's pretty muchthe programming, you know.
And then as I said, the gettingbetter part is all about every
(29:14):
time we work out, you know, wewant to try for a win.
Number one is we want to do itright.
As I said, we want to do itright.
Every exercise that we do, wewant to have the best form that
we can possibly use.
Number two, we progress byoverloading when we can.
That's another way that we dothat.
(29:36):
Number three, sometimes it'sjust about doing it better.
Like some days I'll tell clientsto say, okay, so you know what?
We're not gonna go up todaybecause I think the person might
be getting a little too obsessedwith moving up, up, and up.
And I'll say, so instead, I wantyou to do that same rep and same
same rep number and same loadthat you did the other day, but
(29:59):
I want you to do it better.
I want to see you do the bestset of push-ups you've ever
done.
That is a way to overload.
We always want to keep theemphasis on quality.
And then finally, with theprogramming, it's re-evaluation
time.
So, you know, after a while,everybody can get a little
stale.
It's like, okay, I'll hit I'llask people, what's your goal
(30:20):
now?
You know, you lost this weight,or your back is now better.
You're back to doing yoursports, you're back to this.
What's your goal now?
Well, I just want to, you know,continue to improve.
It's like, okay, but I stillthink it's very important to set
new goals.
It's funny, one of my uh clientsin front of He challenged me in
a text the other day.
He said, By the end of the year,see if you can do five sets of
(30:44):
ten pull-ups.
I'm like, ugh, yeah, that'sthat's a challenge.
You know, pull-ups are hard.
I like pull-ups.
And uh he said, and I said, youknow, I wanted to clarify
because remember the whole thingabout smart, specific, action,
realistic.
Yeah.
There you go.
Say smart for me one time.
Specific, measurable,action-based, realistic, and
(31:07):
timely.
There we go.
Anyway, so I said, All right,you know, so what's the the rest
gonna be?
Because that matters.
He says, How about a minute?
I said, okay.
So like I've been doing this for40 something years, but and and
I get challenged with a goal.
And I said, you know what,that's a good goal.
So I started this morning, I did10, then I did eight, then I did
six, I did five, and I did five.
It's like, okay, I got a goal.
(31:29):
So, like, you know, I considermyself to be in good shape, but
it's like a good goal, a newgoal.
So little things like that.
We always want to keep movingforward by setting new goals.
And that kind of summarizes theprograms.
Um, you know, if you have anyquestions or if I didn't cover
something, hit me up.
(31:50):
Like I always say, you know, I'mavailable via text or via
message.
You can literally send a messagethrough the podcaster and I will
get it.
All right.
Please hit automatic download.
And until next time, B Max Fitand B Max Well.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(32:11):
podcasts, and please selectautomatic download because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product, theyhave the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(32:33):
If you have any garage doorneeds, please give them a shout
at 386 222 3165.
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