December 2, 2025 • 22 mins
What if your strongest years are still ahead because you stopped training for the mirror and started training for your life? We sit down with trainer and entrepreneur Miles Richards of Rich Work to unpack how a brutal Achilles tear, constant overwork, and a faith-led reset transformed his approach from aesthetics to stewardship.
Miles takes us through his commitment to the grind that led to injury and the moment he realized he wasn’t practicing what he preached. From there, we get the blueprint for sustainable fitness:
- treat rest like training
- build stress relief into your week
- honor the unsexy habits that make results possible
For moms carrying a heavy mental load, Miles offers a refreshing start line: choose what you like first, then build momentum with 10‑minute wins, playful movement with your kids, and the “read and react” method to stay consistent when schedules shift.
We tackle comparison head-on, especially around postpartum “bounce backs,” and reframe the narrative toward self-love and purpose. Miles shares simple strength markers plus realistic nutrition, recovery, and mindset cues you can actually follow.
Faith threads it all together as he frames fitness as stewardship. Caring for the body that lets you protect, provide, and be present for the people you love.
If you’re ready to stop chasing shortcuts and start building strength that lasts, this conversation gives you practical steps and a grounded mindset to keep working with compassion.
Thank you so much for listening in! If this episode spoke to you, it would mean the world to me if you left a review or shared it with a friend. And don’t forget to tag me so I can personally thank you for helping me spread the word.
Follow and chat with me on Instagram:
Podcast account - @thrivelikeamother.podcast
Personal account - @thrive.empowered
Sending you light and love always!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_03 (00:00):
We spend a lot of time focused on the outside, but
we're not looking at the wholepicture.
Like you see so-and-so, and theylook good, but you didn't see
that.
They meal prep this week.
They stretched when they gothome.
They uh stress relief withmeditation or talking to their
therapist, or like they're doingall of these things to cover
these areas, and you only hitthe gym.
SPEAKER_00 (00:22):
Hey love, I'm Ebony, and welcome to Thrive Like a
Mother.
On this podcast, we're here forour food, but that's you're
right, you feel like you'reready to go and what possible.
(01:10):
Let's bring the arms and drivetogether.
SPEAKER_01 (01:20):
Hey loves, welcome to another episode of the Thrive
Like a Mother Podcast.
And I'm really excited for ourguest today.
We have Miles Richards.
He's a trainer, he's anentrepreneur building rich work,
which is a faith-based drivenfitness brand.
And now it's all about reallystaying active for life, not
(01:42):
just the aesthetics.
And I'm excited for y'all tohear his perspective because he
is really about making sure thatyour goals are not just about
vanity, but really for long-termhealth.
How do we stay healthy on thisearth with all the years that we
have?
Uh, so we're gonna really jumpright in because when I asked
you, Miles, about what season oflife that you're in, you talked
(02:06):
about how this one is one whereyou're rebuilding and things.
So can you uh talk about justyour journey right now with your
injury, growing your business,and really like deepening your
walk side?
SPEAKER_03 (02:18):
Okay, so basically I started training right after
college in 2018.
I was doing basketball trainingsolely, so no personal training,
aesthetics, none of that, justgetting young athletes ready.
And then around the time ofCOVID, I tore my patel
attendance.
So I couldn't train basketballanymore, and I had to switch,
and the only thing other that Icould do is tell people to do
(02:40):
squats.
So I was like, all right, we cando personal training.
I'm already a big athlete, andI've been doing that for a
while.
So it was really just a switchover to athletes to trying to
get other people to be athletes.
SPEAKER_01 (02:54):
Yeah.
SPEAKER_03 (02:54):
Um, so the pandemic hit, I tore my fatel attending,
and then I started training morepeople.
I trained one of my friends, andshe wanted to get a big butt,
right?
SPEAKER_02 (03:04):
Yeah.
SPEAKER_03 (03:05):
So that started the journey, and then people was
like, oh what?
You did that for her, help me.
And then one of my friends cameback from uh he played college
ball and he had an injury, so Ihelped him fix the injury.
And then it's like, oh, you cando that too.
And I was like, Well, now I can,so let's keep going.
And then we started there.
Um, so then recently I taught myAchilles just from doing too
(03:26):
much.
So I want to be an athlete, butyou need rest, and now I'm
learning to take your time.
Like, for example, Saturdays, Idon't work on Saturdays anymore
because before I would workseven days a week, train
everybody, and not take nobreaks.
SPEAKER_01 (03:39):
And yeah, we need breaks.
SPEAKER_03 (03:40):
We learned all of that through these last 10
years, and um, hopefully we haveno more injuries, but now we're
in a space where I can slow downand focus on the community
aspect.
So I did the basketball, we didthe aesthetics, and now I'm
finding that people don'trealize after like 40, you
should still be healthy.
They think 25, I gotta lookgood, 30, I got kids, I still
(04:04):
gotta look good.
And then when you get old, it'slike, okay, well, I look good.
My dad had a stroke, my unclehad some uncles had some
problems.
I'm like, everybody's gotta dobetter.
So that's the goal now.
SPEAKER_01 (04:16):
That I love that.
So how let's talk about yourmost recent injury.
How did that shift how you justthink about movement and health?
I know we talked about, youknow, as we're getting older, we
have to keep it up.
Like, you know, our bodies.
I know one of my friends, shetalks about this.
Like, our bodies are machines,right?
We should care for them as suchand you know, do upkeep.
(04:40):
Um how did things shift for youwhen out of your account?
SPEAKER_03 (04:44):
I like that your friend said upkeep because I
realized I wasn't doing myupkeep.
So I'm telling everybody to, youknow, rest, recover, stretch,
hydrate.
Yeah, but I'm missing some keyparts that led to my injuries.
Um I played in a basketballleague, right?
I play basketball.
Play in a basketball league onSundays.
I also trained basketball, so Iplayed more basketball during
(05:07):
the week.
Yeah.
And I was forgetting the restpart.
So I was piling up just likelittle hurting feelings like,
oh, my ankle feel off or myquads feel a little tight, but
ignoring it because I got stuffto do.
SPEAKER_02 (05:18):
Yeah.
SPEAKER_03 (05:19):
And then we won the championship of the league, and
then right after that, I went togo play in another league.
So, but the championship of thisleague, so let me explain.
Just so you understand.
So you probably should do like ahundred and something minutes a
week or a day of activity.
(05:39):
And I did Friday, we hadpractice from two hours.
Then Saturday, I went and reftwo basketball games.
So instead of playingbasketball, I'm running up and
down the court.
And then Sunday, we had to playbest of three, so we had to win
twice to win the championship.
So we did that.
And then Tuesday, I went andstarted the next league.
SPEAKER_02 (06:01):
So I had no rest at all.
SPEAKER_03 (06:03):
And then Tuesday, they needed me.
It was like tied up at the thirdquarter.
I went to make a move and thenmy leg just exploded.
And my brother, he already torehis Achilles, so I like I seen
three Achilles tears right infront of me, and I'm like, Yeah.
Oh yeah.
As soon as it happened, pop, I'mlike, Yeah.
(06:23):
Should have sat my ass down.
But as soon as I didn't do that,so now looking back when I was,
as soon as it happened, my firstimmediate was uh thought was,
You're right, Lord, I shouldhave sat down.
Like, why did I come play?
I would, I was tired.
There's not even a good league.
I just wanted to do something.
I just should have sat my assdown.
Going through that injury, Irealized people, we spend a lot
(06:46):
of time focused on the outside,but we're not looking at the
whole picture.
Like, you see so-and-so, andthey look good, but you didn't
see that.
They meal prep this week.
They stretch when they got home,they uh stress relief with
meditation or talking to theirtherapist, or like they're doing
all of these things to coverthese areas, and you only hit
(07:07):
the gym.
SPEAKER_01 (07:07):
Yeah, like, oh, this must be what they're doing.
That's it.
SPEAKER_03 (07:10):
We just did some squats, and now you got the abs
in the there's a whole layer,like, even relationships.
Who you who's supporting me?
So all of that, I was like,okay, we gotta change my
training to match the lifestyleof most people.
SPEAKER_02 (07:26):
Yeah, I love that.
SPEAKER_03 (07:27):
Everybody not LeBron, so we can't afford just
to have somebody tell you whatto do, but you should you should
know what it is.
SPEAKER_01 (07:33):
Exactly.
All right, so as y'all can see,we're in the gym, we're in the
gym, we're at Rich Works.
Can you talk to us about whatinspired you really to start
this gym, to start the RichWorks movement?
Like, where did that come from?
SPEAKER_03 (07:49):
So when I was in high school, I was trying to
make the high school team.
I didn't.
But me and my cousin, Jason, wewere training at LA Fitness.
So right after high school, Iwas like, well, I still want to
make the team, so let me try totry out for college.
Still didn't make the team, butevery morning, 5 a.m., 6 a.m.,
we're getting up, going to LAFitness.
Yeah.
And then one of my pros, LongLive NJ, he started coming with
(08:12):
us.
And then after a couple weeks,he was like, you know, we gotta
get that work in.
We on Instagram, of course.
He's like, no, we gotta get thatwork in that.
What's your lap?
That rich work.
So he just named it right thenand there.
So then after that, um, we keptthe name ever since.
And then right after in college,that's when I figured out I
wanted to do exercise science.
And then after that, uh, me andmy cousin started in Snailville
(08:33):
training basketball, doing campsand clinics, and then it just
grew from there.
So from Georgia State,Snailville, now me and Lilbert.
SPEAKER_01 (08:41):
Love it.
I love it.
Okay.
So I know there are a lot ofmoms, they are either on their
finished journey or thinkingabout starting.
And for a lot of us, it's like,oh, it's just that like one more
overwhelming thing that we haveto do.
You know, like the mental loadof moms is insane.
SPEAKER_03 (09:01):
I can only imagine.
SPEAKER_01 (09:02):
Where can a mom that's listening to this right
now, where can theyrealistically start?
If they're feeling alreadyfeeling overwhelmed about, oh my
gosh, I need to get in the gym.
I don't know where to start.
SPEAKER_03 (09:13):
I wouldn't start in the gym, I would start with
something you like to do.
So if you don't have anythingyou like to do, which is the
problem that I see most peoplehave, is they don't even know
what who they are or what theylike to do.
So I like to play basketball.
I like to, I like competition.
So if you give me anything andyou say, I bet you can't, I'm
there.
So that's me.
That's how I know I'm gonna getmyself motivated.
(09:33):
If I need to work out, I say, Ibet you can't do 50, and then
now I'm on the floor doing 50push-ups.
That's just me.
Some people, they like music.
They play some music, nowthey're ready to go.
Some people, they need peace andquiet.
You give them 10 minutes in thecar, they're ready to go.
Some people don't like toexercise at all, but that
doesn't mean you don't do it.
You just need to find out what'sgonna get you to exercise.
(09:55):
So do you need a reward?
Do you need to go to TJ Maxx andbuy a headphone set so you can
listen to your I don't know.
But find something you like todo and then that will give you
some motivation to start.
SPEAKER_01 (10:09):
I love that.
I love that.
Well, you just said, don't justshow up in the gym and just
wait.
We don't even like coming to thegym.
SPEAKER_02 (10:15):
Let's just start somewhere else.
SPEAKER_01 (10:16):
Okay.
So, um, how can we help ourlisteners reframe?
I always hear people talk about,oh my gosh, just had a baby,
look how fast she bounced back,or they get into this mode of
how can I fix my body?
How can we help them reframethat mindset?
SPEAKER_03 (10:36):
From going from my body needs fixing to something
that's more coming from, youknow, a place of energy and
confidence.
Harrison first is a thief ofjoy, so stop comparing yourself
to whoever you've seen onInstagram.
I know there's one person Iwatch is Mecca.
Mecca Day, she just had a babyand everybody's watching.
Oh, she snapped back fast, butMecca's been an athlete for 20
(10:59):
years.
So it's easy for her body to dothat.
You have never ran a mile, andyou want your body to go from
what it was before to somethingit's never been.
So stop comparing yourself toother people, is the first part.
The second part is loveyourself.
So stop comparing yourself andthen love yourself because the
situation you got in is notbecause you don't love yourself,
(11:21):
you love your kids.
So now it goes from I'm notso-and-so, I'm me.
And because I'm me, I lovemyself enough to take care of
myself.
There's nothing wrong with yourbody.
Maybe you got some fat, buteverybody got some fat.
I got some fat, right?
So it's not that you need to fixanything.
It's just God put us here for areason, and part of that reason
(11:42):
is to take care of what he gaveus.
What he gave us was our body.
And so if you don't work out,your body deteriorates quite
literally.
So you kind of have to work outin order to do whatever it is
your purpose is.
SPEAKER_02 (11:57):
Yeah.
SPEAKER_03 (11:58):
If you don't, you won't be in shape, and if you're
in shape, you can't help nobody.
So that's why no comparison,love yourself.
This is something that you haveto do every day, like brush your
teeth.
SPEAKER_01 (12:07):
Yeah.
SPEAKER_03 (12:08):
If you don't brush your teeth every day, then we
got new problems.
SPEAKER_01 (12:10):
Yeah, that's a different area.
Go see somebody for help aboutit.
Please.
Okay.
Um let's move on to consistencybecause we're talking about, you
know, starting with somethingyou love, reframing that mindset
of, you know, don't beatyourself up.
You know, you are who you are.
Everybody's body is different,everybody's journey is
(12:32):
different.
But consistency, that issomething that can be hard for
moms.
Can we speak to that?
Um, I know definitely for me,three but three babies, every
single fitness journey afterI've had a baby has been
completely different.
And I've, you know, sometimesI've gotten a mode and been
like, like, this used to work,like, let me try this.
(12:52):
And it was not, it didn't work,right?
So, how how can we talk andshare just some strategies on
how to keep showing up even whenthings are like not perfect,
things are crazy.
SPEAKER_03 (13:05):
I think, so again, I train basketball, so read and
react is something that we goover often.
So reading the situation andreacting to what is presented to
you and how things happen is theway that you stay consistent.
So it's not gonna look the sameweek to week, month to month.
You got kids that are growingand their attitudes are
(13:25):
changing, their schedules arechanging, your temperament is
changing.
So reading the room andadjusting to what is being
presented to you is the firstpart of staying consistent, I
think.
So find out what your scheduleis, and then when something
comes up, adjust your schedule.
Every workout don't gotta be anhour, it could be 10 minutes, it
could be just a stretch.
(13:45):
It could be one movement thatyou've been practicing.
So I think staying consistent isabout keeping moving.
So, yes, you do have to dospecific exercises to get
specific goals, but as far asmovement goes, that's something
you can do every day.
If you sat down all day, standup.
If you did not do a squat, ifyou ooh, involve your kids too.
(14:09):
So do that part.
Play with your kids.
They are creative enough to makeyou do something you'd be like,
I ain't did that in 20 years.
SPEAKER_01 (14:17):
They're so flexible.
SPEAKER_03 (14:18):
Oh boy.
SPEAKER_01 (14:19):
There's so many times I can't deal with the
girls as much anymore, but Iwill literally use Henry as a
there we go.
SPEAKER_03 (14:25):
Use your kids.
They want to be thrown in theair and flipped upside down and
all of that.
So that could be your weightright there, especially if
they're getting bigger.
SPEAKER_01 (14:33):
Definitely.
So, how how does your faith uhinform your approach to fitness
and your coaching as well?
SPEAKER_03 (14:43):
I would say God gave me this body.
And I always think back to theGarden of Eden when he set Adam
in charge of everything.
So we're called to be goodstewards.
So he was set in charge ofeverything on earth, including
his own body.
So if I take care of everythingelse except for this thing that
I'm in, and it's the only thingthat allows me to take care of
everything else, then I'm gonnabe in trouble when it starts to
(15:05):
go bad, because then I can'ttake care of whatever else he
gave me.
So hopefully one day I start afamily.
If I'm not in shape, they don'thave my protection, they don't
have my provision.
So it's like, you gotta be inshape to take care of whatever
it is you gotta do.
So that's how my faith plays arole.
Like he gave me this vessel, andI can either abuse it or I can
use it.
(15:25):
And when I abuse it,everything's not good for me.
So that abuse is gonna give meconsequences, and I really don't
want the consequences anymore.
SPEAKER_01 (15:32):
How's that?
Okay, so rapid fire.
I like to do like fun questionsuh with my guests.
And so, first one, what is yourlike go-to quick meal or snack
after a workout?
SPEAKER_03 (15:48):
Um, a smoothie.
I just throw stuff in there orrice and chicken.
Rice and uh specifically popcornchicken from Walmart is in a
blue bag, it's fried already.
Yes, I do eat fried food.
Okay, and a lot of sauce.
SPEAKER_01 (16:00):
Yeah, yeah, I love sauces.
I don't know why people arelike, don't put sauce on it.
Y'all use the sauce, season yourfood.
SPEAKER_03 (16:06):
Use your sauce, please.
Make you eat it.
SPEAKER_01 (16:08):
Yes.
And I've been following you fora while now, Miles, and I swear,
like every time I come on yourpage, you are doing some like
crazy workout move, and I'mlike, mmm, I might try that, I
might not.
But what is one of your favoriteworkout moves right now?
It could be crazy, it could besimple.
SPEAKER_03 (16:24):
When you say workout moves, like specific exercise or
in general, something that Ilike?
SPEAKER_02 (16:31):
Maybe both.
SPEAKER_03 (16:32):
Okay.
Right now, my favorite is thesquat.
You need to be able to squat.
So any type of squat.
Deep squat, zertry squat, highbar squat, low bar squat,
gobbler squat, squat.
And then crazy move, I'mlearning how to use a bow staff.
So I just learned how to twirlit a little bit.
(16:52):
That was pretty cool.
I might post it later.
We'll see.
SPEAKER_01 (16:55):
Yeah, I know they would love to see that.
Okay, so are you are you someonewho does like to listen to music
while they're gonna do it?
SPEAKER_03 (17:02):
I listen to music all 24-7.
I'm never not.
I don't even know why we're notactually we listen to music
right now, but it's just a I'mlistening to music all the time.
SPEAKER_01 (17:09):
All right, so what is a song that is like never
gonna leave your your playlist?
Like that's always yourconstant.
That one song.
SPEAKER_03 (17:18):
The one song that's in every playlist.
J.
Cole is in every playlist.
Even the gospel playlist.
SPEAKER_02 (17:25):
Yes.
SPEAKER_03 (17:27):
I'm gonna say cold summer.
SPEAKER_02 (17:28):
Okay.
SPEAKER_03 (17:29):
That's like a relaxing song.
Like, yeah, no matter what vibeI'm in, I'm in a crunk vibe,
smooth workout vibe, I can playcold summer.
SPEAKER_01 (17:38):
Yeah.
It has been all right, and lastone, what is a model that you
live by in the season?
SPEAKER_03 (17:44):
Model that I live by.
Keep working.
No matter what the problem is,or you gotta keep working no
matter what.
Like even when you get to theanswer, you still gotta keep
going.
SPEAKER_02 (17:54):
Yeah.
So it's yeah, always.
SPEAKER_03 (17:57):
You stay consistent for a month, okay.
Keep working.
You didn't raise your kids tillthey was 18, okay.
Keep working.
They got kids to raise of theirown and they still need your
help.
SPEAKER_01 (18:06):
That's true.
SPEAKER_03 (18:07):
You made your goal of losing 20 pounds, okay, keep
working.
The 20 pounds could come back.
True.
It has happened to me.
SPEAKER_02 (18:13):
All right, so keep working.
SPEAKER_01 (18:15):
Don't stop.
All right, so if you could leaveour listeners with one message
today about fitness, self-care,anything like that, what would
it mean?
SPEAKER_03 (18:26):
Okay, I know everybody tells y'all to start
in the kitchen, and that's true,but I would say go deeper than
that and stop looking for otherpeople to tell you what to do
and where to start and lookinward.
Look at yourself because you'rethe only person that knows what
you can do.
Like other people can look atyou and be like, oh, I bet they
(18:46):
could know, but you know whatyou could do.
So if you are starting yourjourney and if it's lose 20
pounds or something crazy, likedo a backflip like me, you still
gotta look at yourself and belike, all right, I tried this,
it didn't work.
You either try the same thingand you're insane, or you try
something else and then youfigure it out.
(19:06):
It's either gonna work or it'snot gonna work.
And then that keep working partis either worked or it didn't
work.
So keep doing it or change itand do something else.
But don't do the same thing overand over again.
You started your journey, youfell off.
You started your journey, youfell off.
Okay, that's not working.
You personally cannot start ajourney and continue the
journey.
(19:26):
So choose another path.
Hire a trainer.
It may work, it may not.
You may like the trainer, andthen you might get results, and
then you know, okay, well, I gotthe trainer, I got the results,
let me keep going with thetrainer.
Or I got the trainer, I got theresults, I know what to do, let
me keep going.
It's either gonna work or it'snot gonna work.
But don't keep doing the thingsthat don't work.
(19:47):
Don't go online, see somebodywith a waist trainer, and then
you get the waist trainer, butyour waist is not training, and
then you keep wearing the waisttrainer.
That don't make no sense.
Obviously, lied to you.
Don't go online, see somebody do30 leg raises a day and tell you
that you're gonna get abs.
You do 30 leg raises a day, youdon't get abs, and then you're
(20:09):
like, oh, it must be the 30 legraises.
No, you do something else, yeah.
Read and react.
That's what I leave y'all with.
Read and react.
SPEAKER_01 (20:18):
Okay.
So tell the people where theycan connect with you.
Instagram, websites.
Of course, I'm gonna link thesein the show notes too, but I try
to keep everything simple.
SPEAKER_03 (20:28):
Miles the trainer or miles the trainer underscore.
Business name, Rich Work,RichworkLc.com.
Everything, even the othertrainers that I work with should
be on there.
Got Coach DJ, shout out.
Uh Coach Jason, Coach Tay, CoachMaya.
Any other Coach Evaniz, you'resupposed to be helping my
clients sooner or later.
So Miles the Trainer or Milesthe Trainer underscore and Rich
(20:51):
Work.
SPEAKER_01 (20:52):
Thank you.
Thank you.
It was an honor.
Thank you for inviting me.
I hope you come back.
Yeah.
I come pull up to the house.
Yeah, yeah, you gotta help meout.
Yeah.
I've been working out at homefor I don't know, even since I
had Olivia, who is now seven,and haven't really been
consistently in the gym.
SPEAKER_03 (21:11):
Oh, let me ask y'all just for all the ladies out
here, how heavy do you lift?
SPEAKER_01 (21:15):
No, the most you ever dead lift.
Oh, that's a hard one.
I would say at my peak, I got toat least 30 with a um like a
chest press.
That was heaviest for me.
And I was my peak.
We're not there yet.
SPEAKER_03 (21:34):
If you train with me, woman, man, child, dog,
you're gonna be trying to liftyour body weight.
That's the goal.
If you can lift your body weightin any exercise, you are strong
and you're probably gonna be ingood shape.
So, whatever your body weightis, yeah, maybe not chest press,
but deadlift, squat.
SPEAKER_02 (21:51):
Okay.
SPEAKER_03 (21:53):
Maybe a rope, but if you try to lift heavy, I've been
seeing too many women lift 15pounds above their head.
All right, the third month in arow.
15.
You just have to keepincreasing.
SPEAKER_01 (22:05):
To a certain extent.
SPEAKER_03 (22:07):
But yeah.
SPEAKER_01 (22:08):
Yeah.
Thank you, Mrs.
E.
Thank you, thank you.
And y'all remember it's notabout perfection.
Miles has really taught us todaythat it's really just about
showing up for yourself withlove, with compassion, with
grace, and then keep showing upin a way that feels good and
sustainable.
SPEAKER_00 (22:27):
Amen.
Thank you so much for listening.
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it.
As always, any light and loveand remember you are worthy, you
are enough, and you deservesubscribe.
We spend a lot of time focused on the outside, but
we're not looking at the wholepicture.
Like you see so-and-so, and theylook good, but you didn't see
that.
They meal prep this week.
They stretched when they gothome.
They uh stress relief withmeditation or talking to their
therapist, or like they're doingall of these things to cover
these areas, and you only hitthe gym.
SPEAKER_00 (00:22):
Hey love, I'm Ebony, and welcome to Thrive Like a
Mother.
On this podcast, we're here forour food, but that's you're
right, you feel like you'reready to go and what possible.
(01:10):
Let's bring the arms and drivetogether.
SPEAKER_01 (01:20):
Hey loves, welcome to another episode of the Thrive
Like a Mother Podcast.
And I'm really excited for ourguest today.
We have Miles Richards.
He's a trainer, he's anentrepreneur building rich work,
which is a faith-based drivenfitness brand.
And now it's all about reallystaying active for life, not
(01:42):
just the aesthetics.
And I'm excited for y'all tohear his perspective because he
is really about making sure thatyour goals are not just about
vanity, but really for long-termhealth.
How do we stay healthy on thisearth with all the years that we
have?
Uh, so we're gonna really jumpright in because when I asked
you, Miles, about what season oflife that you're in, you talked
(02:06):
about how this one is one whereyou're rebuilding and things.
So can you uh talk about justyour journey right now with your
injury, growing your business,and really like deepening your
walk side?
SPEAKER_03 (02:18):
Okay, so basically I started training right after
college in 2018.
I was doing basketball trainingsolely, so no personal training,
aesthetics, none of that, justgetting young athletes ready.
And then around the time ofCOVID, I tore my patel
attendance.
So I couldn't train basketballanymore, and I had to switch,
and the only thing other that Icould do is tell people to do
(02:40):
squats.
So I was like, all right, we cando personal training.
I'm already a big athlete, andI've been doing that for a
while.
So it was really just a switchover to athletes to trying to
get other people to be athletes.
SPEAKER_01 (02:54):
Yeah.
SPEAKER_03 (02:54):
Um, so the pandemic hit, I tore my fatel attending,
and then I started training morepeople.
I trained one of my friends, andshe wanted to get a big butt,
right?
SPEAKER_02 (03:04):
Yeah.
SPEAKER_03 (03:05):
So that started the journey, and then people was
like, oh what?
You did that for her, help me.
And then one of my friends cameback from uh he played college
ball and he had an injury, so Ihelped him fix the injury.
And then it's like, oh, you cando that too.
And I was like, Well, now I can,so let's keep going.
And then we started there.
Um, so then recently I taught myAchilles just from doing too
(03:26):
much.
So I want to be an athlete, butyou need rest, and now I'm
learning to take your time.
Like, for example, Saturdays, Idon't work on Saturdays anymore
because before I would workseven days a week, train
everybody, and not take nobreaks.
SPEAKER_01 (03:39):
And yeah, we need breaks.
SPEAKER_03 (03:40):
We learned all of that through these last 10
years, and um, hopefully we haveno more injuries, but now we're
in a space where I can slow downand focus on the community
aspect.
So I did the basketball, we didthe aesthetics, and now I'm
finding that people don'trealize after like 40, you
should still be healthy.
They think 25, I gotta lookgood, 30, I got kids, I still
(04:04):
gotta look good.
And then when you get old, it'slike, okay, well, I look good.
My dad had a stroke, my unclehad some uncles had some
problems.
I'm like, everybody's gotta dobetter.
So that's the goal now.
SPEAKER_01 (04:16):
That I love that.
So how let's talk about yourmost recent injury.
How did that shift how you justthink about movement and health?
I know we talked about, youknow, as we're getting older, we
have to keep it up.
Like, you know, our bodies.
I know one of my friends, shetalks about this.
Like, our bodies are machines,right?
We should care for them as suchand you know, do upkeep.
(04:40):
Um how did things shift for youwhen out of your account?
SPEAKER_03 (04:44):
I like that your friend said upkeep because I
realized I wasn't doing myupkeep.
So I'm telling everybody to, youknow, rest, recover, stretch,
hydrate.
Yeah, but I'm missing some keyparts that led to my injuries.
Um I played in a basketballleague, right?
I play basketball.
Play in a basketball league onSundays.
I also trained basketball, so Iplayed more basketball during
(05:07):
the week.
Yeah.
And I was forgetting the restpart.
So I was piling up just likelittle hurting feelings like,
oh, my ankle feel off or myquads feel a little tight, but
ignoring it because I got stuffto do.
SPEAKER_02 (05:18):
Yeah.
SPEAKER_03 (05:19):
And then we won the championship of the league, and
then right after that, I went togo play in another league.
So, but the championship of thisleague, so let me explain.
Just so you understand.
So you probably should do like ahundred and something minutes a
week or a day of activity.
(05:39):
And I did Friday, we hadpractice from two hours.
Then Saturday, I went and reftwo basketball games.
So instead of playingbasketball, I'm running up and
down the court.
And then Sunday, we had to playbest of three, so we had to win
twice to win the championship.
So we did that.
And then Tuesday, I went andstarted the next league.
SPEAKER_02 (06:01):
So I had no rest at all.
SPEAKER_03 (06:03):
And then Tuesday, they needed me.
It was like tied up at the thirdquarter.
I went to make a move and thenmy leg just exploded.
And my brother, he already torehis Achilles, so I like I seen
three Achilles tears right infront of me, and I'm like, Yeah.
Oh yeah.
As soon as it happened, pop, I'mlike, Yeah.
(06:23):
Should have sat my ass down.
But as soon as I didn't do that,so now looking back when I was,
as soon as it happened, my firstimmediate was uh thought was,
You're right, Lord, I shouldhave sat down.
Like, why did I come play?
I would, I was tired.
There's not even a good league.
I just wanted to do something.
I just should have sat my assdown.
Going through that injury, Irealized people, we spend a lot
(06:46):
of time focused on the outside,but we're not looking at the
whole picture.
Like, you see so-and-so, andthey look good, but you didn't
see that.
They meal prep this week.
They stretch when they got home,they uh stress relief with
meditation or talking to theirtherapist, or like they're doing
all of these things to coverthese areas, and you only hit
(07:07):
the gym.
SPEAKER_01 (07:07):
Yeah, like, oh, this must be what they're doing.
That's it.
SPEAKER_03 (07:10):
We just did some squats, and now you got the abs
in the there's a whole layer,like, even relationships.
Who you who's supporting me?
So all of that, I was like,okay, we gotta change my
training to match the lifestyleof most people.
SPEAKER_02 (07:26):
Yeah, I love that.
SPEAKER_03 (07:27):
Everybody not LeBron, so we can't afford just
to have somebody tell you whatto do, but you should you should
know what it is.
SPEAKER_01 (07:33):
Exactly.
All right, so as y'all can see,we're in the gym, we're in the
gym, we're at Rich Works.
Can you talk to us about whatinspired you really to start
this gym, to start the RichWorks movement?
Like, where did that come from?
SPEAKER_03 (07:49):
So when I was in high school, I was trying to
make the high school team.
I didn't.
But me and my cousin, Jason, wewere training at LA Fitness.
So right after high school, Iwas like, well, I still want to
make the team, so let me try totry out for college.
Still didn't make the team, butevery morning, 5 a.m., 6 a.m.,
we're getting up, going to LAFitness.
Yeah.
And then one of my pros, LongLive NJ, he started coming with
(08:12):
us.
And then after a couple weeks,he was like, you know, we gotta
get that work in.
We on Instagram, of course.
He's like, no, we gotta get thatwork in that.
What's your lap?
That rich work.
So he just named it right thenand there.
So then after that, um, we keptthe name ever since.
And then right after in college,that's when I figured out I
wanted to do exercise science.
And then after that, uh, me andmy cousin started in Snailville
(08:33):
training basketball, doing campsand clinics, and then it just
grew from there.
So from Georgia State,Snailville, now me and Lilbert.
SPEAKER_01 (08:41):
Love it.
I love it.
Okay.
So I know there are a lot ofmoms, they are either on their
finished journey or thinkingabout starting.
And for a lot of us, it's like,oh, it's just that like one more
overwhelming thing that we haveto do.
You know, like the mental loadof moms is insane.
SPEAKER_03 (09:01):
I can only imagine.
SPEAKER_01 (09:02):
Where can a mom that's listening to this right
now, where can theyrealistically start?
If they're feeling alreadyfeeling overwhelmed about, oh my
gosh, I need to get in the gym.
I don't know where to start.
SPEAKER_03 (09:13):
I wouldn't start in the gym, I would start with
something you like to do.
So if you don't have anythingyou like to do, which is the
problem that I see most peoplehave, is they don't even know
what who they are or what theylike to do.
So I like to play basketball.
I like to, I like competition.
So if you give me anything andyou say, I bet you can't, I'm
there.
So that's me.
That's how I know I'm gonna getmyself motivated.
(09:33):
If I need to work out, I say, Ibet you can't do 50, and then
now I'm on the floor doing 50push-ups.
That's just me.
Some people, they like music.
They play some music, nowthey're ready to go.
Some people, they need peace andquiet.
You give them 10 minutes in thecar, they're ready to go.
Some people don't like toexercise at all, but that
doesn't mean you don't do it.
You just need to find out what'sgonna get you to exercise.
(09:55):
So do you need a reward?
Do you need to go to TJ Maxx andbuy a headphone set so you can
listen to your I don't know.
But find something you like todo and then that will give you
some motivation to start.
SPEAKER_01 (10:09):
I love that.
I love that.
Well, you just said, don't justshow up in the gym and just
wait.
We don't even like coming to thegym.
SPEAKER_02 (10:15):
Let's just start somewhere else.
SPEAKER_01 (10:16):
Okay.
So, um, how can we help ourlisteners reframe?
I always hear people talk about,oh my gosh, just had a baby,
look how fast she bounced back,or they get into this mode of
how can I fix my body?
How can we help them reframethat mindset?
SPEAKER_03 (10:36):
From going from my body needs fixing to something
that's more coming from, youknow, a place of energy and
confidence.
Harrison first is a thief ofjoy, so stop comparing yourself
to whoever you've seen onInstagram.
I know there's one person Iwatch is Mecca.
Mecca Day, she just had a babyand everybody's watching.
Oh, she snapped back fast, butMecca's been an athlete for 20
(10:59):
years.
So it's easy for her body to dothat.
You have never ran a mile, andyou want your body to go from
what it was before to somethingit's never been.
So stop comparing yourself toother people, is the first part.
The second part is loveyourself.
So stop comparing yourself andthen love yourself because the
situation you got in is notbecause you don't love yourself,
(11:21):
you love your kids.
So now it goes from I'm notso-and-so, I'm me.
And because I'm me, I lovemyself enough to take care of
myself.
There's nothing wrong with yourbody.
Maybe you got some fat, buteverybody got some fat.
I got some fat, right?
So it's not that you need to fixanything.
It's just God put us here for areason, and part of that reason
(11:42):
is to take care of what he gaveus.
What he gave us was our body.
And so if you don't work out,your body deteriorates quite
literally.
So you kind of have to work outin order to do whatever it is
your purpose is.
SPEAKER_02 (11:57):
Yeah.
SPEAKER_03 (11:58):
If you don't, you won't be in shape, and if you're
in shape, you can't help nobody.
So that's why no comparison,love yourself.
This is something that you haveto do every day, like brush your
teeth.
SPEAKER_01 (12:07):
Yeah.
SPEAKER_03 (12:08):
If you don't brush your teeth every day, then we
got new problems.
SPEAKER_01 (12:10):
Yeah, that's a different area.
Go see somebody for help aboutit.
Please.
Okay.
Um let's move on to consistencybecause we're talking about, you
know, starting with somethingyou love, reframing that mindset
of, you know, don't beatyourself up.
You know, you are who you are.
Everybody's body is different,everybody's journey is
(12:32):
different.
But consistency, that issomething that can be hard for
moms.
Can we speak to that?
Um, I know definitely for me,three but three babies, every
single fitness journey afterI've had a baby has been
completely different.
And I've, you know, sometimesI've gotten a mode and been
like, like, this used to work,like, let me try this.
(12:52):
And it was not, it didn't work,right?
So, how how can we talk andshare just some strategies on
how to keep showing up even whenthings are like not perfect,
things are crazy.
SPEAKER_03 (13:05):
I think, so again, I train basketball, so read and
react is something that we goover often.
So reading the situation andreacting to what is presented to
you and how things happen is theway that you stay consistent.
So it's not gonna look the sameweek to week, month to month.
You got kids that are growingand their attitudes are
(13:25):
changing, their schedules arechanging, your temperament is
changing.
So reading the room andadjusting to what is being
presented to you is the firstpart of staying consistent, I
think.
So find out what your scheduleis, and then when something
comes up, adjust your schedule.
Every workout don't gotta be anhour, it could be 10 minutes, it
could be just a stretch.
(13:45):
It could be one movement thatyou've been practicing.
So I think staying consistent isabout keeping moving.
So, yes, you do have to dospecific exercises to get
specific goals, but as far asmovement goes, that's something
you can do every day.
If you sat down all day, standup.
If you did not do a squat, ifyou ooh, involve your kids too.
(14:09):
So do that part.
Play with your kids.
They are creative enough to makeyou do something you'd be like,
I ain't did that in 20 years.
SPEAKER_01 (14:17):
They're so flexible.
SPEAKER_03 (14:18):
Oh boy.
SPEAKER_01 (14:19):
There's so many times I can't deal with the
girls as much anymore, but Iwill literally use Henry as a
there we go.
SPEAKER_03 (14:25):
Use your kids.
They want to be thrown in theair and flipped upside down and
all of that.
So that could be your weightright there, especially if
they're getting bigger.
SPEAKER_01 (14:33):
Definitely.
So, how how does your faith uhinform your approach to fitness
and your coaching as well?
SPEAKER_03 (14:43):
I would say God gave me this body.
And I always think back to theGarden of Eden when he set Adam
in charge of everything.
So we're called to be goodstewards.
So he was set in charge ofeverything on earth, including
his own body.
So if I take care of everythingelse except for this thing that
I'm in, and it's the only thingthat allows me to take care of
everything else, then I'm gonnabe in trouble when it starts to
(15:05):
go bad, because then I can'ttake care of whatever else he
gave me.
So hopefully one day I start afamily.
If I'm not in shape, they don'thave my protection, they don't
have my provision.
So it's like, you gotta be inshape to take care of whatever
it is you gotta do.
So that's how my faith plays arole.
Like he gave me this vessel, andI can either abuse it or I can
use it.
(15:25):
And when I abuse it,everything's not good for me.
So that abuse is gonna give meconsequences, and I really don't
want the consequences anymore.
SPEAKER_01 (15:32):
How's that?
Okay, so rapid fire.
I like to do like fun questionsuh with my guests.
And so, first one, what is yourlike go-to quick meal or snack
after a workout?
SPEAKER_03 (15:48):
Um, a smoothie.
I just throw stuff in there orrice and chicken.
Rice and uh specifically popcornchicken from Walmart is in a
blue bag, it's fried already.
Yes, I do eat fried food.
Okay, and a lot of sauce.
SPEAKER_01 (16:00):
Yeah, yeah, I love sauces.
I don't know why people arelike, don't put sauce on it.
Y'all use the sauce, season yourfood.
SPEAKER_03 (16:06):
Use your sauce, please.
Make you eat it.
SPEAKER_01 (16:08):
Yes.
And I've been following you fora while now, Miles, and I swear,
like every time I come on yourpage, you are doing some like
crazy workout move, and I'mlike, mmm, I might try that, I
might not.
But what is one of your favoriteworkout moves right now?
It could be crazy, it could besimple.
SPEAKER_03 (16:24):
When you say workout moves, like specific exercise or
in general, something that Ilike?
SPEAKER_02 (16:31):
Maybe both.
SPEAKER_03 (16:32):
Okay.
Right now, my favorite is thesquat.
You need to be able to squat.
So any type of squat.
Deep squat, zertry squat, highbar squat, low bar squat,
gobbler squat, squat.
And then crazy move, I'mlearning how to use a bow staff.
So I just learned how to twirlit a little bit.
(16:52):
That was pretty cool.
I might post it later.
We'll see.
SPEAKER_01 (16:55):
Yeah, I know they would love to see that.
Okay, so are you are you someonewho does like to listen to music
while they're gonna do it?
SPEAKER_03 (17:02):
I listen to music all 24-7.
I'm never not.
I don't even know why we're notactually we listen to music
right now, but it's just a I'mlistening to music all the time.
SPEAKER_01 (17:09):
All right, so what is a song that is like never
gonna leave your your playlist?
Like that's always yourconstant.
That one song.
SPEAKER_03 (17:18):
The one song that's in every playlist.
J.
Cole is in every playlist.
Even the gospel playlist.
SPEAKER_02 (17:25):
Yes.
SPEAKER_03 (17:27):
I'm gonna say cold summer.
SPEAKER_02 (17:28):
Okay.
SPEAKER_03 (17:29):
That's like a relaxing song.
Like, yeah, no matter what vibeI'm in, I'm in a crunk vibe,
smooth workout vibe, I can playcold summer.
SPEAKER_01 (17:38):
Yeah.
It has been all right, and lastone, what is a model that you
live by in the season?
SPEAKER_03 (17:44):
Model that I live by.
Keep working.
No matter what the problem is,or you gotta keep working no
matter what.
Like even when you get to theanswer, you still gotta keep
going.
SPEAKER_02 (17:54):
Yeah.
So it's yeah, always.
SPEAKER_03 (17:57):
You stay consistent for a month, okay.
Keep working.
You didn't raise your kids tillthey was 18, okay.
Keep working.
They got kids to raise of theirown and they still need your
help.
SPEAKER_01 (18:06):
That's true.
SPEAKER_03 (18:07):
You made your goal of losing 20 pounds, okay, keep
working.
The 20 pounds could come back.
True.
It has happened to me.
SPEAKER_02 (18:13):
All right, so keep working.
SPEAKER_01 (18:15):
Don't stop.
All right, so if you could leaveour listeners with one message
today about fitness, self-care,anything like that, what would
it mean?
SPEAKER_03 (18:26):
Okay, I know everybody tells y'all to start
in the kitchen, and that's true,but I would say go deeper than
that and stop looking for otherpeople to tell you what to do
and where to start and lookinward.
Look at yourself because you'rethe only person that knows what
you can do.
Like other people can look atyou and be like, oh, I bet they
(18:46):
could know, but you know whatyou could do.
So if you are starting yourjourney and if it's lose 20
pounds or something crazy, likedo a backflip like me, you still
gotta look at yourself and belike, all right, I tried this,
it didn't work.
You either try the same thingand you're insane, or you try
something else and then youfigure it out.
(19:06):
It's either gonna work or it'snot gonna work.
And then that keep working partis either worked or it didn't
work.
So keep doing it or change itand do something else.
But don't do the same thing overand over again.
You started your journey, youfell off.
You started your journey, youfell off.
Okay, that's not working.
You personally cannot start ajourney and continue the
journey.
(19:26):
So choose another path.
Hire a trainer.
It may work, it may not.
You may like the trainer, andthen you might get results, and
then you know, okay, well, I gotthe trainer, I got the results,
let me keep going with thetrainer.
Or I got the trainer, I got theresults, I know what to do, let
me keep going.
It's either gonna work or it'snot gonna work.
But don't keep doing the thingsthat don't work.
(19:47):
Don't go online, see somebodywith a waist trainer, and then
you get the waist trainer, butyour waist is not training, and
then you keep wearing the waisttrainer.
That don't make no sense.
Obviously, lied to you.
Don't go online, see somebody do30 leg raises a day and tell you
that you're gonna get abs.
You do 30 leg raises a day, youdon't get abs, and then you're
(20:09):
like, oh, it must be the 30 legraises.
No, you do something else, yeah.
Read and react.
That's what I leave y'all with.
Read and react.
SPEAKER_01 (20:18):
Okay.
So tell the people where theycan connect with you.
Instagram, websites.
Of course, I'm gonna link thesein the show notes too, but I try
to keep everything simple.
SPEAKER_03 (20:28):
Miles the trainer or miles the trainer underscore.
Business name, Rich Work,RichworkLc.com.
Everything, even the othertrainers that I work with should
be on there.
Got Coach DJ, shout out.
Uh Coach Jason, Coach Tay, CoachMaya.
Any other Coach Evaniz, you'resupposed to be helping my
clients sooner or later.
So Miles the Trainer or Milesthe Trainer underscore and Rich
(20:51):
Work.
SPEAKER_01 (20:52):
Thank you.
Thank you.
It was an honor.
Thank you for inviting me.
I hope you come back.
Yeah.
I come pull up to the house.
Yeah, yeah, you gotta help meout.
Yeah.
I've been working out at homefor I don't know, even since I
had Olivia, who is now seven,and haven't really been
consistently in the gym.
SPEAKER_03 (21:11):
Oh, let me ask y'all just for all the ladies out
here, how heavy do you lift?
SPEAKER_01 (21:15):
No, the most you ever dead lift.
Oh, that's a hard one.
I would say at my peak, I got toat least 30 with a um like a
chest press.
That was heaviest for me.
And I was my peak.
We're not there yet.
SPEAKER_03 (21:34):
If you train with me, woman, man, child, dog,
you're gonna be trying to liftyour body weight.
That's the goal.
If you can lift your body weightin any exercise, you are strong
and you're probably gonna be ingood shape.
So, whatever your body weightis, yeah, maybe not chest press,
but deadlift, squat.
SPEAKER_02 (21:51):
Okay.
SPEAKER_03 (21:53):
Maybe a rope, but if you try to lift heavy, I've been
seeing too many women lift 15pounds above their head.
All right, the third month in arow.
15.
You just have to keepincreasing.
SPEAKER_01 (22:05):
To a certain extent.
SPEAKER_03 (22:07):
But yeah.
SPEAKER_01 (22:08):
Yeah.
Thank you, Mrs.
E.
Thank you, thank you.
And y'all remember it's notabout perfection.
Miles has really taught us todaythat it's really just about
showing up for yourself withlove, with compassion, with
grace, and then keep showing upin a way that feels good and
sustainable.
SPEAKER_00 (22:27):
Amen.
Thank you so much for listening.
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it.
As always, any light and loveand remember you are worthy, you
are enough, and you deservesubscribe.
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