Ep 43: How to Be More Consistent with Fat Loss, Endurance, or Longevity Goals

Episode Transcript
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Philip Pape (00:08):
Welcome to the Wits & Weights podcast, where we
discuss getting strong andhealthy with strength training
and sustainable nutrition. I'myour host, Philip Pape. And in
each episode, we examinestrategies to help you achieve
physical self mastery through ahealthy skepticism of the
fitness industry, and acommitment to consistent
nutrition and training forsustainable results. Welcome to

(00:31):
another episode of Wits &Weights today, the first for the
show, because we're doing acoach's roundtable with five
other amazing people in my innercircle whom I would consider
friends at this point, and theyare out there making an impact
in people's lives. Theseincredible men and women include
active and aspiring nutritioncoaches, and personal trainers.

(00:53):
And each of them has a uniqueperspective on health and
fitness. They agreed to cometogether despite being in
different time zones. We've gotfolks in the morning in the
evening, the middle of the day,all around the world. And
they're going to share theirexperience and expertise to help
you thrive and achieve physicalself mastery. After all, that's
the mission of this podcast iswhy I'm constantly looking to

(01:14):
bring on experts like these whoshare that mission. Even if we
use different paths to getthere. We'll be covering
nutrition training, women'shealth, navigating social
situations, tracking your food,endurance sports and ultra
running, how to be moreconsistent and longevity, just
to name a few assuming we get toall of those. Without further
ado, let me introduce everyone,and then we're going to dive

(01:36):
into the questions. So I want togive each coach a chance to kind
of take the floor starting withElaine Tarbell and Elaine,
how're you doing?

Elaine Tarbell (01:44):
Good, thank you.

So Elena's from Oskaloosa ah knew I'd get it
wrong. It's near Des Moines, DesMoines, Iowa. It

is near Des Moines. Yep. Okay.

Oskaloosa, Iowa.
She's a personal trainer, gymowner of tar Bell's barbells.
Gotta love the name. And she's anutrition coach. Elaine uses her
experiences and knowledge tohelp other women achieve their
goals in a kind andcompassionate way. And she
specializes in women's health,both nutrition and weight
training. So again, Elaine,thank you for being on the show.
Yeah, thank

you very much, fellas, I'm very excited to be
here.

And so am I it's gonna be a fun conversation.
Moving on this there's six ofus, but I don't have to
introduce myself. So we're goingto next go to Michele Moe. And I
might be calling her Moe duringthis conversation because we
actually have two Michele's withme on the call today. Michele is
from Charlotte, North Carolina.
She's the owner and head coachof Moe stronger nutrition and
fitness. They teach people howto eat foods they love, lose

(02:39):
weight, Feel Great maintain itfor life, and she helps people
navigate the aging process withpositive results. Michele, I
appreciate you for coming on theshow.

Michele Moe (02:49):
Thank you so much.
I'm glad to be here.

All right, our third coach today is Erin
cartridge from Brisbane,Queensland, Australia In
Australia, right. Erin is anutrition coach with a passion
for endurance sports. He helpsaspiring ultra runners sift
through misinformation in thesport and maximize their
performance. Air man's pleasureto have you on.

Aaron Cartridge (03:11):
Good to finally have a conversation and thanks
for having me.

Awesome. And maybe we'll have a chance to talk
about all those lives you'vebeen doing on Facebook. All
right, next up is Michele Clark,who currently lives in Florida
but she's originally fromBrazil. She's a fitness and
nutrition specialist helpingwomen of all walks of life to
learn how to nutritiously andpeacefully achieve and sustain

(03:35):
their fitness goals. I want tosay that peacefully because it
already is calming me down.
Michele, I'm so glad you wereable to come on the show as
well.

Michele Clark (03:43):
Yeah, absolutely.
Thank you so much for having me.

Awesome. Now it's gonna be great. And then let's
get to our final coach of theevening or the morning. Last but
not least is JC from Invernessin the Highlands of Scotland
which I understand is is the themouth of the river that's
connected to Loch Ness that weall know about right

(04:09):
to share we're just give them awave. There you go man and JC
may even show off his attire foryou at some point if you're
watching the video we'll see.
Some people are like what areyou talking about? You'll see
just think Scotland you knowwhat I'm talking about. So,
alright, so JC is a healthlongevity and nutrition student
who dabbles in biohacking andholistic healing. He explores

(04:32):
why in our ever ever developingworld were going backward in
terms of mental and physicalhealth and he helps people with
their longevity goals. JC thankyou for coming on. That's me.
It's good to be here man.

JC (04:44):
Good to finally meet y'all.

This has been fun.
We had a whole conversationbefore recording this and I
think people listening are gonnaget a ton from this because
every single one of us is sounique. We also have a different
different to bring to the thenutrition space and we're
chatting all The time andhelping each other help our
clients. So that's how we grow.
I'm going to start with a lanewith the first question. And

(05:06):
we'll give everybody a chancewith, with at least one question
to start. And then we can justkind of go back and forth. A
lane I understand most of mostof your clients, they have
stressful lives, right? Theystruggle to get out of the
mental space, get out of theirheads. And I'm sure there's a
lot of people listening, who arealso stressed out, how can
people take care of themselves?
How can they build thatconfidence to achieve their

(05:27):
goals?

Yeah, that's a really good question. Actually.
I think just kind of reiteratingwhat you said, people, it
especially women, they're soused to taking care, like, if
you have children, they're soused to taking care of their
children and meeting everybodyelse's needs. There's a lot of
people pleasing, women are kindof ingrained to take care of
everybody else before it'staking care of themselves. So

(05:50):
when it comes time to takingcare of themselves, there's a
identity crisis. There's likethis, I don't know how to do
that. And, you know, when youbecome an adult, you don't have
parents to tell you how to dothose things anymore. So a lot
of times, I feel like incoaching women, there's a lot of
like, I have to almost be theirmother in a way like, Well, did

(06:10):
you go outside and go for awalk? Did you eat breakfast?
Did you drink any water today?
Like, have you done the basics?
And sometimes we're like, Oh,yeah. And it's it, you know,
sometimes we get so stuck uphere. And we're overthinking the
process, we think we've got todo this 90 Day Fix, we've got to
do this cleanses, detox, there'sall this, you know, social media

(06:31):
bullshit, or we let go.

Threshold we're good. Just certain words, you
know,

there is so much crap out there that is being
shoved down our throats, and wehave to be a size zero. And we
have to be able to get the kidsthis nutritious lead perfect
meal all the time. Andmeanwhile, we're neglecting
ourselves. So sometimes it'sjust a matter of coming in and
just saying, Hey, are yougetting those basic needs met?

(07:06):
Because if you're not, then weneed to start there.

You know, the thing he mentioned at the beginning
resonated with me how people aremissing the parent figure. And
that's what they need. I mean,how often do we even reach out
to somebody who is close in ourlives, who isn't even our parent
for support, I probably rarelyhappens. And you can be that
person for them. Right? You canbe someone that they don't have
an emotional attachment to. And,you know, I know, I look at it

(07:32):
as I can mansplain and get awaywith it with my clients, because
they're asking for help. They'reasking for information, you
know, so what are your thoughtson on that?

Yeah, no, I, I, I actually kind of had this, I
guess, you know, like, I'm oneof my walks, I had this
conversation with myself aboutit, like, I don't, I didn't have
parents that were there to guideand instruct me, they were just
sort of like living in themoment. And they've, you know,
they've, they've not been goodrole models, I guess you could

(08:02):
say, and when I became a parent,it was my absolute determination
to be a better mother than whatI had experienced. And I have
found that in my own struggles,I, you know, there's times where
I still grieve that loss of aparent, not just because maybe
they're not here on this earthis neither here nor there at

(08:24):
this point, but just thatemotional connection to someone
that would guide me to becominga better person and having that
deep desire within myself. Andseeing so many people are
disconnected from who they are.
And from having someone to lookup to. I just Yeah, I feel like
coaching is very similar tobeing a parent, you have to set

(08:47):
boundaries and expectations. Andyou don't have like this, like
you have to meet thisexpectation, but you have to
have some kind of an expectationfor for your clients. And they
have to be able to willinglyreach for that in order to feel
like they can make some kind ofgain and success not just
physically obviously becausewe're all here to help people

(09:08):
achieve some kind of physicalfitness but also to achieve some
kind of mindset and mentalgrowth.

Yeah, and isn't that such a huge part of this,
but for a lot of people it isabout mindset, and consistency
and accountability. Cool. So theformat of this show today's is a
little awkward because I'm gonnatend to jump from person to
person instead of the continueon that flow because I could
probably ask you 10 Morequestions. That lane but we'll
come back to it. I'm sure you'reokay getting the spotlight. But

(09:38):
you know, if anything resonateswith anybody that's really
strong, just jump in, even if itis in this first round. If you
want to comment,

I do. There's something that I want to add to
that. In a nutshell, where Elenawas saying, usually what I tell
my my clients, especiallyparents, I always tell them, you
can pour from an empty cup,right so You cannot teach you
cannot lead unless you're doingit we lead by example. So we

(10:06):
have to be the role model sothat we and that's how we
influence people, right? It'snot by telling them, I can tell
you for sure. It's not bytelling them you got to do. In
coaching, obviously, it's alittle different. But we, but we
also do what we preach, right?
So, we are influencing. So yeah,we cannot pour from an empty
cup. That's all I wanted to say.

That's great. Until you find that being a coach is
its own form of accountability.
Absolutely. Oh, yeah. It almostmakes it I don't want to say
makes it makes the whole thingeasier, but you just have dozens
or hundreds of followers onlineor whoever's following you,
holding you accountable. Andyou've got to act apart.
Absolutely. Everybody who'slistening, you know, maybe they
want to become a coach. Okay, soI'm gonna move on to moe

(10:51):
Michelle, how you doing?

Hello. That was great. I just want to say to
Elaine answer that very well.
You know, one thing I may justadd, right before, just before
you ask me, what you're gonnaask me sorry, is, you know, it's
how we talk to ourselves.
Sometimes, too. I think it'seasy to talk to ourselves in a
different way in our head thanwe would maybe a friend to make

(11:17):
that shift toward the way wespeak to ourselves in light of
our weight loss or what whatwe're doing toward our goals, I
think, to make that shift, andit takes time it it takes
practice, to get to that pointwhere you tell yourself that you
can achieve these things.

Yeah, yeah.

Yeah. For sure. Now we can we can continue on that
Mo. If you want. We can. No, no,that's so yeah. I mean, there
are a lot of little situationswe're going to cover here that I
think the listener be curiousabout how to deal with and one
of those a common struggle that,that you've talked about is
navigating social situations.
Right? And how do you helpclients enjoy their lifestyle?

(11:58):
Right? Because that's, we talkabout that all the time,
especially we came up throughNCI, we talk about
periodization, we talk aboutsustainability, and not
restricting and all of those, sohow do you help people enjoy
their lifestyle? Yet, you know,they still have to achieve this
goal. That's going to take somehard work and some change.

Okay, funny you asked that, because because I
just did a whole video on thatthe other day, a couple of
things I do. First of all, Ihave the client, look at the
situation, the holiday, thebarbecue, party, whatever
they're going to what are yougoing there for? Well, you're
going there to enjoy family,friends, the event, you're not
going there for the food ordrink. That shouldn't be why you

(12:38):
go, you're not going to say Oh,I can't wait to go there and get
drunk or eat like an asshole.
You know, that's not the point.
You're going there to enjoyfamily friends, go to the beach
vacation. So keep that in mindwhen you go there. It's not
about the food, the food's abenefit, but that's not why
you're there, go there and enjoythe people. Okay, the food is
great. Second thing I would sayis, so the first thing was just

(13:02):
don't make it about the food.
The other thing is, don't makeevery day, any event, a special
event every day every week.
There's holidays, there'sanniversaries, there's
birthdays, there's your kidssoccer tournament, whatever it
is, we have these thingsthroughout every year, we all
have maybe one a month, maybetwo a month. But in the whole

(13:25):
scheme of things, this shouldn'tbe your everyday life. Everyday
can be a celebration. And thenthe third thing I would say so
keep it in moderation. Don'tmake every day like Wednesday
night. Oh, great. Let's havesome wine. It's Wednesday. That
can't be a thing if you'retrying to lose weight, right. So

(13:47):
the other thing is, I would planit. Think about these things.
You don't end up somewheresaying whoopsie I ended up at a
barbecue now I have to eat anddrink. No, you know these things
are coming. So just plan it andlet's plan it with your coach.
Let's work toward that and say,Oh, I have this thing coming up.
How can we work through it? Howcan we come up with a plan to

(14:08):
where you can still go and enjoyit and still meet your goals?
Because you shouldn't go therewith guilt. You shouldn't go say
Oh, I just ate and drank somethings I shouldn't. Or let's
take that as an untracked meal.
There's nothing wrong with oneuntracked meal in a week one
untracked meal out of the wholeweek will not blow your plan and
your goals.

Yeah when on track plan below, like you're saying
true true.

Eat like it's your last meal on Earth. I really
love to but those aren't.
Exactly well that's anotherpoint is eat before you go I'm
the kind of that I'll be sittingin the car and we might be going
to any event where there's goingto be food and I'm eating food
in the car on the way there. Myhusband's like you're crazy, but

(14:53):
I'm over there eating my proteinbar or my turkey wrap or
whatever it is because I livethat day. So I'm starving. And
then I want to eat everything insight also. And one more tip. So
I'm sorry, I have a lot of tipson this. Don't sit near the
buffet, get a plate, put food ona plate and go sit down and eat

(15:13):
what's on your plate. Don't sitthere and graze. Because if you
sit there and you're going totalk to your friends and you're
at the buffet, you're just goingto sit and eat all night, get a
play, and that's what you'regoing to eat. And then if you
want more, you, you're forced togo back and get more food.

Yeah, those are awesome tips. I like the second
one you mentioned. I don't hearthat talked about a lot. The
fact that we always say, well,you're going out for the
weekend. So you need to plan butwhy does the weekend every day
every week have to be thisspecial thing? I mean, you can
have a routine weekend hangingout at home or, you know,
whatever. But

I like to use with a client is don't let don't let
your weekend be your weekend.
WTE ik don't let your weekend beyour week. And oh, yeah.

Oh, clever.

That's a good one.
All right, cool. So let's,that's a great point and move to
the next. Next victim here,Aaron. So we've all got it,
we've got it, we've got thescreens ordered, and everything.
So if people are on video, theyknow who's next are watching the
video. Erin, you're you're onthe endurance, endurance and
ultra RAM, which is notsomething I'm familiar with at
all I've I've run in my life,and I once train for a half

(16:23):
marathon, and it's as far as Igot was training for it. It's
good, you know, except for a fewobstacle course races. But I do
have a lot of respect forsomething like an ultra marathon
because of its scope andambition and the amount of
training you have to do youknow, it's not just distance.
It's a massive amount ofdistance and all sorts of

(16:44):
planning that goes behind that.
So what is involved in trainingfor an ultra? Is it just lots
and lots of cardio? Or is theremore to it than that?

Definitely more to it than that. But that
doesn't take away from the factthat there is lots and lots of
cardio. So for example, ifyou're, if you know you're going
to do a run, and you're going tobe on your feet for 12 to 36
hours, there's no, there's nocompromise, you have to
condition your body, you have tocondition your ankles and your
feet, your back and everything.
And the only way to do that isto train on the terrain that

(17:18):
you're going to be, you know,racing on. So yes, you
definitely, you can't get awayfrom the fact that you need to
spend a lot of time on feastduring the morning during the
cardio. But I think a lot oftraditional training plans, they
overlook the importance ofstrength training as well. So, I
know, looking at my my historywhen I did 100k back in 2019 I

(17:43):
definitely overlooked thestrength training. And when I
finished a month or two laserhadn't stopped training so much
and my body was just broken.
Because all I've done all I'vedone was so my alarms going off.

(18:03):
Something to wake upwith was the thing and I just
hadn't really worried aboutbulletproofing my body and
getting that structure superstrong. So yeah, it definitely
it definitely made me reflectand train differently moving
forward. So core work, anythingthat helps you get up those

(18:29):
hills faster, but also asbulletproof as the body is, is
definitely necessary.

And you mentioned I like like how you mentioned I
guess the specificity oftraining right training within
the terrain but alsostrengthening extremities and
joints in areas like maybe yourcalf muscles or ankles and
things is that does that comewith the the training itself on
the terrain? Or is that do youalso do special strength

(18:57):
training movements for those youknow, isolation areas? Are those
joint areas?

Yeah, look, I really like unilateral training
anything that because somepeople a lot of people
recommended Okay, well you doyour lunges, do your will do
squats and deadlifts. You knowfor a few groups on the trail
when you're running, you'renever stood on two feet. So I
really like any stability workand anything that's unilateral.

(19:23):
Quite explosive training. Soyou're going from left to right.
Yeah, anything that gets you tojump. But then also it's
important then just to thinkfull body anything that's rather
than isolation. I think that ifyou are limited the time you're
better off doing full body workand make sense and unilateral

(19:45):
stuff.

Cool. Yeah. So like, bilateral stuff might be
focusing on the hamstringsfocusing on the the quads and
the calves right, but unilateralmight be what step ups and
lunges and whatever Every month,let's

see is only focusing on the same muscle
groups. But rather than doing isa deadlift, doing a single leg
deadlift, so you're holdingweight on one side, saying with
your same with your squat. So ifyou hold a heavy kettlebell and
your left hand, and do a squat,it's all about that stability

(20:23):
and getting you're, you know,looking for any weaknesses. And
then you're really focused infinding those weaknesses and
focusing on improving thosethings. When you're fatigued as
if you've been on the trail for10 hours, and you've still got
another two or three hours togo, you can bet that those
weaknesses as well willdefinitely sneak up and make you

(20:46):
wish you'd

like thinking about it.

Sounds kind of fun.

Definitely.
It's a mental game. I think thisis what drives a lot of people
to the trail running, andespecially the endurance
efforts, because, you know, mostpeople aren't trying to break
any records, you have some crazyelites, and they're doing these
things like, you know, justincredible sort of times, but
the vast majority of people whoare the age group that like the
highest performing age group,typically for these ones are 40

(21:17):
Plus, like 40 to 50. Becauseit's a lot of people, ex
athletes, and they done theexplosive stuff. But now they
realize that they can sloweverything down, and just
competing against itself.
Because yes, there's thatmindset mind game of knowing

(21:38):
that you've just got to push onplanning every step planning,
you know what you have for thenext checkpoint? How much water
you're going to drink, how muchfood you're going to drink? What
are you going to do when yourbody starts saying, we probably
shouldn't push on anymore? Like,how would you control your
thoughts? So there's a lot moreto it than cardio, cardio
cardio?

Night. So you're obviously the expert in this.
And we're going to come back tothat because I want to cover
some other things like, like youmentioned, fueling and
nutrition. And also, maybe youalluded to overtraining, and
some things people can consider,you know, because you're the man
stalks about that. So, maybeeven touch on like, what, what
it makes sense for a beginnerwho's getting into it, versus
like you mentioned some of theseex athletes. So I want to move

(22:20):
on to Thanks, man. Thanks,Aaron. We're gonna move on to
Michelle, the other Michelle,Michelle Clark, how are you
doing?

Good, catching my breath after all this, this
marathon talk?

Yeah, it can be intimidating. You know, I talk
about lifting weights as beingthis amazing thing. And it's
just in reality, I don't want tobe doing that. So now, talk
about we're gonna get intomindset, again, which is a
common recurring theme, when itcomes to anybody who's listening
who's trying to improve theirhealth improve their fitness,

(22:52):
your big focus is onconsistency, more than intensity
or quantity volume. Tell usabout your approach to
celebrating the small wins.

So So yeah, I am you're right, I am big on like
doing it, right. I always saythat, Don was always will always
be better than perfect or notdone, right. So what I, what I
try to coach my clients on is onjust doing it, you know, just
get yourself started. Don'toverthink it, don't you know,

(23:27):
don't don't worry about how longit's gonna take, not only in
terms of what they're doing,like the exercise itself, but
also how long it's going to takefor them to achieve their goals.
Don't worry how well you'regoing to perform, you know,
intensity, none of that, becauseI think that the majority of
people based on my experience,and actually, I'm speaking from

(23:51):
my own experience, not only thepeople that I work with, but
also my own experience. I thinkthat when we overthink and try
to plan too much, althoughplanning is very, very
important. But I think that thefirst step is just getting
started in creating thatconsistency, right? So again,
what I try to tell them is like,Okay, you need to start walking

(24:14):
more, right, we need to startincreasing your, the amount of
steps you take daily. So we'regoing to start with five
minutes, you just have to go youjust get your sneakers on and
just, you know, just go don'tworry if it's going to take five
minutes because what I what Isee is like, sometimes we won't
do it. They won't do it becauseit's like, oh, I don't have an

(24:35):
hour to go for a walk right orto get on the treadmill. But you
don't need an hour. You justneed to create the consistency
because if you go five minutes,you're gonna see that you're
gonna end up doing it for 10 Youknow, you're gonna do it for 15
for 20 And if you really don'thave the time that's okay, you
still go for only the 510minutes that you have, and and

(24:59):
work on the cars See, and thenwe're going to worry about the
time. So that's what I do whenit comes to moving more, right.
And the same goes for food, Ialways tell my clients to focus
on the next meal, right. So likethe meal that's that they you're
gonna have next. So if you'rewake up in the morning, you your
focus has to be you have to befocused on your breakfast, do

(25:21):
the best you can with yourbreakfast, right? I was going to
say, Don't worry about yourlunch, but you do have to worry
about it. Because there is somewe know that planning is needed,
right? You can just, you can youknow, the clock can hit 1212
o'clock, and you're like, ohshit, what am I gonna eat?
Right? So we do need planning,but I I, I take more the

(25:44):
approach of taking baby steps,right? So focus on breakfast, do
a good job with breakfast andcelebrate that celebrate the
fact that you had your protein,right, that you didn't loaded
yourself up with refined sugaror, you know, simple carbs, do
that, get that out of the way.
And then you think of lunch,right? And so on, and your
snacks and all that. And I findthat that really works, you

(26:09):
know, when and I tell them andif you struggle with it, you
know, if it's like 10 o'clock,and you're already struggling?
I? So I don't know if that's agood thing, but I have I am very
easily accessible to my clientsso they can reach out to me and
be like, Oh my God, I don't knowwhat I'm gonna do for lunch. And
I'm like, okay, all right, takea deep breath. And let's get

(26:29):
that out. You know, let's let'sfocus on that. Don't worry. I
don't know what I'm gonna havefor dinner. Mike. Wait, but what
did you do for lunch?

Yeah, so I mean, everything you're saying. It's,
it's funny, you mentionedplanning is important, but also
taking actions important, right?
Because we do. You know, ascoaches, you would love to have
this grand plan for the next sixmonths, where everything's
mapped out and your workouts aremapped out everything. But
that's not reality. And like yousaid, if, if that gives opens
the door to excuses, which isthings that we're talking about

(27:00):
here, when people say, Well, Idon't have running shoes, and I
can't take an hour and I can'tdo this, and I can't do that.
It's like, well, you can takefive minutes like that is a fact
you can do right. So how do youwhat's practically how do you do
that? Or how would somebodylistening? Do that? Right?
Because it's that initialmomentum. I think that that
initial motivation, we call itthat eventually, you don't

(27:20):
require the motivation, right?
Somebody do that.

To me, it's more like doing it not debating not
trying to negotiate withyourself. I feel like every time
I try to negotiate with myself,it goes badly. It doesn't go
well, you know. So I'm gonnaspeak my, by my own experience,
as all of you now know, I'mexpecting so I am now almost,

(27:51):
I'm 14 weeks now. But what I wasgoing to say is that the first
the first trimester was verychallenging for me. And I'm very
active, I've been very active.
And I have kept a very wellbalanced diet for the past 12
years, I think. And, and thenall of a sudden, I'm feeling
nauseous, and I cannot work outor eat the foods, the amount

(28:11):
that I'm used to eat, right. Andthat hit me really hard because
I had control over overeverything, a lot of planning,
you know, and all of a sudden,I'm like, okay, you know, here,
here I go, here I am I what am Isupposed to do now that I no
longer have control? Luckily,it's going away. So things are

(28:33):
getting are getting better now.
But to answer your question,what I what I have been doing
what I did while I was feelingvery, you know, nauseated, in
what I'm starting to do now, Idon't think about it, you know,
I'm like, Okay, I don't have anhour to go lift weights. I can't
lift yet, because I'm not quitethere yet. I'm still not 100% In

(28:59):
terms of how I feel, but I'mlike, Okay, what is it that I
can do? And I don't think aboutI literally just put my sneakers
on and I go for a walk. Andsometimes I'm able to go for 20
minutes, sometimes I end updoing it for an hour and a half.
You know, but I don't negotiatebecause the reality is if I do
I'll be like ah, but butremember you pregnant you're not
feeling so great. Oh, you golater you go tomorrow. And and I

(29:21):
find that most of the peoplethat I work with struggle with
that, you know, so don't dofocus on the on the task at
hand. Like just do it. Obviouslynow for like people that work
full time for instance, you haveto have some sort of plan,
right? You can't just stop andgo you have to so so that what I

(29:42):
tell them is like okay, oh, Ileave the house too early or I
come home too late. Right. Andthen I have husband kids,
whatever. What I tell them iswhat can you do? Can you do it
at lunch? How long is your lunchbreak? Oh, I have an hour lunch.
Okay, great. How long does ittake for you to eat? Oh, it
takes me 15 minutes. Okay, sowhat do you do with the next 45

(30:03):
minutes that you have? Right?
And, and that's when they startto I swear to you, I was off,
right? Exactly. I worked withthis with this one girl who was
doing phenomenal. And she triedto convince me that she had no
time. I have no time. And then Istarted to ask her all these
questions. And she's like, okay,yeah, but I wouldn't have time

(30:24):
to do this. And then I can go toshe doesn't work from home. And
she was like, well, but I can't,you know, I can't really go to a
gym. Now. I can't afford that.
I'm like, Okay, let's focus onwhy you can do now why you
cannot do right. Turns out this,she started walk around in town,
she works downtown. So she wouldeat her lunch. And then she was
she would go for walks. And, youknow, she found herself walking

(30:47):
for 40 minutes when she thoughtshe had no time. Yeah. Go ahead.

I was just gonna add, I like to ask people, or at
least look at their schedule andsee where are the pockets of
time? It's off. And even if it's10 minutes, everybody has 10
minutes somewhere. So

yeah, and you probably are spending time on
things that you could substitutefor other things. Haven't quite
realized it yet.

And feel it? I don't think I spoke so much. And
I don't think I actuallyanswered your question. You
talked about celebrating smallwins. And then what I tell them
is, once you do that, even ifit's only five minutes, you
celebrate that, you know, yougive yourself a little tap in
the in the back and you say goodjob, you did it. You know, five
minutes is always gonna bebetter than then. Than 01 good

(31:38):
meal a day, a complete meal, youknow, with all your macros, bro
protein, good carbs, vegetableswill always be better than zero
good meals, right? So Iencourage them to celebrate all
the little tiny wins.

I agree. That's super important. Because I've
seen clients in our check inearly on that. I asked them when
their wins, and they're like, Ididn't have any wins this week.
And then like, okay, that opensthe door to some really good I
love I love it. I might have, Imight have to show you your
wins, because you probably have10 right in your data or your
check in right. But it's thatshift in mindset and that's

(32:16):
there to help with to supportthem with so maybe the person
Listen, people listening. If youstruggle with that, we'll hear
what Michelle is saying thattheir wins every day. That can
be the smallest thing like yougot up you're breathing and
you're walking around andenjoying the planet. I mean, it
could be anything. Right?
Alright, so this is really goodstuff. We're getting deep. Let's
let's go John or JC has beenchomping at the bit right. Last

(32:37):
Last but not least, and nervous.
Yeah, it would have been yourfireplace here. You got too hot
yeah, all right. So I'm reallyglad you came on because your
focus is very different in someways from from us, you know,

(32:58):
it's much more toward longevity.
Sometimes we'd like to split ourgoals into things like physique
or body composition goals versussay performance versus longevity
right living a long life andbeing optimally healthy and not
necessarily chasing some ofthose other things all the time.
And I can always count on you toteach me something I've never
heard before because I mean youryour group chat where you share

(33:20):
all this interesting stuffwhat's what's your personal
routine because I want to startthere so that people understand
how you live your life right andso we know that you walk the
walk and then you know later onwe can get into some hacking
concepts personal routine foryour health and longevity

JC (33:37):
personal routine see I could probably go my my daily routine
so my daily routine would be ageneral routine general teens
more minimize stress and focuson sleep and family time and
move and stretching and stuffbut my daily routine I would say
sorry I'm sitting on the floorhere I'm seeing you Elaine

(33:57):
you're moving about to I'msitting on the floor Yeah, so
the morning I usually start offin the morning, cold shower,
cold shower in the morning whichis st app is a process called a
toughie G happens as well whenyou're going to cold shower so
it kind of know if you know thatyou know about that but it's the
process of autophagy is yoursales and your body so when you
go for a cold shower you getcold and hot therapy and stuff

(34:20):
too. And a cold shower basicallybut the autophagy eliminates all
the bad cells in your body andit recycles all the all the
cells that are kind of can stillthere's still something in them
you know but they just want usall yourself. So first thing in
the morning cold shower. I'mgetting my kids into cold
showers too that's good fun

Scottish winter

JC (34:48):
definitely. So a Yeah, we try and do some some grinding in
the morning like grinding is alot easier in the summertime.
And just know it's not very youknow you don't really fancy you
don't say you did mine just toyou know the last

well explain what grounding is when people

JC (35:08):
grounding is basically just getting outside and your bare
feet and stand on the grass ifyou can get in the sand or
somewhere good. I was getting tofind out that if you stand on
the tire because I'd be at workis my day job as an electrician
so we lunchtime we sat in thevan nice day outside, we're
looking like a total idiot topeople that don't know me and
know what grind it is. And I wasI was doing it for ages for the

(35:30):
whole year. And then you can'tgrind on tar on

you because because it's gonna scorcher feed off.

JC (35:39):
Yeah, well, grinding.
Grinding basically the earth isfull of different energies. And
basically it kind of rechargesyou. We're never taught this.
And we don't know this, but I'velooked at quite a few studies
and a few scientists talkingabout it. And But yeah, if
anyone's interested in blendinglook into it, but that's why I'm
the middleman you see, because Iknow a lot, a lot of stuff. A
little about a lot, but not alot about a little you know.

(36:02):
Yeah, but grounding is reallygood. In the mortar I always
always hydrate in the morning.
So I usually have probablybetween 507 150 milliwatts or so
we have a filter process in ourhouse or hold all our water in
the house is filtered as itcomes in a top bar. And I've

(36:24):
also got a reverse osmosismachine. So normal water for the
day, I've put in my stainlesssteel bottles no BPaaS. So yeah,
so I have that in the morning. Ihave my vitamin C. So I try and
have vitamin C three times aday, a sorbic acid so that just
boosts the immune system. WhilstI do just try to think I've
obviously gotten my meals likeyou're saying your macros your

(36:44):
proteins, prioritize proteins.

Your your vitamin C, how much do you take? How
many how many teaspoons?

JC (36:52):
Probably about half a teaspoon if I'm honest, about
half a teaspoon or just twotimes a day. About three times a
day. Yeah, yeah. And that's thatkeeps the immune system keeps it
going. Yeah, it keeps it good.
Yeah. Through the day, othersupplements I do, I'll try and
do some fish oil, some krill oilor something like that depends
because it's quite expensive forthe good stuff. And I'll also do
I'll always do my sorry, my mainsystems, magnesium. Magnesium is

(37:16):
good. So you need magnesium.
Yeah, I've I've actually readsome really cool studies. And
there's a guy, Clive to Carl.
He's a really cool guy. He hadthe chronic joint pain and stuff
at 30. And he was in hospital,trying to give them all this
medicines anyway, your mombasically long, long story
short, he cured himself withmagnesium, high doses of
magnesium sorted out, it'sincredible, incredible. Some of

(37:38):
the stuff you know,

is just just to take a pause on magnesium, like
my wife had massive migrainesfor years, and she started
taking more magnesium and theyeither have gone away or
significantly mitigated. Andother people have had sleep
issues and take it at bedtimeand help someone sleep. So
you're right. It's pretty greatmineral that we're lacking.

Magnesium, I think I think we can all agree
with the ultra running.

We don't agree with everything else JC but the
magnesium actually, you know,it's funny,

another cold shower.

I mean, all of a sudden you're saying I've heard
you right? You're getting coldshowers. There's definitely
plenty of studies to say there'sthere's good stuff there like
saunas and other. So here's thething, I actually do want to ask
you this follow up questionbecause just like what the
conventional nutrition folkscover, it can be overwhelming
for people at first, right? It'slike, oh, I have to only do
these 15 different things tohave a good healthy life.

(38:36):
Similar with your stuff, youknow, I even think that like, am
I going to do cold showers I'mgonna do this and that the other
what's like the top one or twothings that somebody would focus
on and want to prioritize sleep,

JC (38:49):
sleep all day sleep and stress. That's the two that make
an assistant I'm trying to puttogether just now it was like a
jigsaw. Imagine a big jigsaw.
And our health was that jigsaw.
But the jigsaw is not like anyother Jigsaw that's got small
parts that all come together.
There's big parts and the smallparts, and you need them all for
optimal health. And like yousaid, it's funny you said two
because it's always the two forme is stress. Sleep.

Yeah. And that's, that's the one that always gets
like short shrift, right? Whenwe talk, okay, any training, any
walking, you need food. And bythe way, nice restful sleep like
not that we all necessarilymessage it that way. But I think
it's often received that way, atleast in my opinion. And even
today, sleep is something Istruggle with. And I know I
should prioritize it more than Ido, because it's gonna help

(39:31):
everything else. So cool. Allright. Well, we're gonna, yeah,

JC (39:35):
so the, I think Elaine nailed earlier on as well. She
said about the pressures forwomen nowadays, you know, to be
a size 11 stuff. I think there'sa pressure for everybody. And
there's a pressure for us tomake more money and work more
hours and there's pressures fromall in so I think, on that
basis, sleep kind of does take abackseat and stress is obviously
heightened because you'respending less time with your
family. I mean, we're here live,you know, your work to live not

(39:57):
live to work and the world'schanging a lot. I mean, if you
look like 4050 years ago, andnot a chauvinist, we would say
like a man would work. And awoman would say, I'm not in that
at all. But I mean, like, oneparent would work and one parent
would look after the children,and that one parent could afford
everything, you know, they couldafford holidays, you got a good
lifestyle. But nowadays, kidsare all shunned off to be

(40:18):
serious and whatnot, and we'renot living enough, you know, and
I think that's a major problemtoday. But that's another story.
You know,

I bet you resonate with a lot of people are
listening to it. Yeah, there'sjust, it's a matter of change. I
mean, you sleep stress. We allhave a lot of stress, especially
as we're probably somewhatedging on workaholics, as
coaches, right. But sleep is ahuge mitigator of that. I know
what I have, like, an extra halfhour sleep when I get up in the
morning. I'm ready for the nexthalf day to get stuff done.

(40:47):
Right. And it's a mitigator. Soall right, really cool. I see.
We're really filling in the timewell, here. And I want to get
back to some other topics. Thisis awesome. You know, we're
gonna maybe in the future, we'llpeel off and have a couple
couple at a time. You know, thisis great. So I guess back to
Elaine, we want let's talk.
We've touched on nutrition alittle bit, you're a personal

(41:07):
trainer, right? But you're alsotraining your nutrition coaching
cert? Why is nutritionimportant? You and your clients?
You know, how do you help themachieve their goals there and
kind of the merging betweenpersonal training and nutrition?

Oh, that's a good question. Because sometimes
it's really hard, you know, whenI'm training, or I'm hired as
just a personal trainer, andwe're talking food, food, and
like, I have this one client,and she fast all day. And then
dinnertime kids game on. And Ilooked at it, I was like, How
long have you been doing this?
And she was like, several years,like, five, six years, I was

(41:46):
like, I don't know what to saylike, I'm just kind of shocked,
like, I mean, and I said, Well,I mean, studies show that's
actually really not verysupportive for your metabolism.
And if you're hiring me topersonal training her goal, you
know, everybody has their goals.

(42:07):
And her goal was to haverunner's legs without running
it. So I just said, you know, ifwe're going to be going through
this process, I need you tounderstand that you're going to
have to have some form of energywhen you come into, into
training with me. So if you'regoing to train like an athlete,

(42:30):
you also have to eat like an F.
So you have to have things forrecovery, you have to have foods
for energy. And you have to alsothink about like, if you are a
woman or even a man, you havehormones that play into effect
as to how conditioning is goingto affect and nutrition is going
to affect all that. So I don'ttry to ever cross the line

(42:51):
unless it's being asked ifsomeone wants to directly ask
me, I will directly answer. Ifthey're hiring me for both. I do
have one client that she is, sheworks with my husband for
personal training, but then Itrained her nutritionally. And
so there are times where I will,like this is kind of a funny

(43:12):
thing. But I remember going tomy husband, and I'm like, Okay,
so I'm gonna call her Mary, Maryis starting her cut. So I need
you to back off on some of herher cardio type. I don't want to
putting her under too muchstress, like keep pushing the
weight. But please take awaysome of the some of the added
stuff, right? And he didn't, hedidn't listen to me.

(43:39):
He forgot. So a few weeks later,a few weeks later, are checking
in with her. I'm like, How arethings go? It's just like, I was
so tired. And I just don't haveany energy. And I'm just like,
what's going on? I pulled themaside. I was like, why didn't
you? You know, and I just kindof so it's kind of the fun part
about returning with my husbandand having that duality, I

(44:02):
guess. When he's, he's got one,we have the same client, but
we're meeting their needsdifferently. And that's where
communication is huge. When itcomes to training a client both
in the gym and in nutrition. Ifind it's probably easier to do
both. If you have like, if youhave a client and you're able to

(44:24):
program both things for them,it's probably a lot easier than
or at least knowing what theirtraining program was going to
look like which in thissituation. I wasn't. I had no I
had communicated.

Yeah, I hear what you're saying. Right? Because a
lot of there's personaltrainers, nutrition coaches, you
don't often see it packagedtogether, but what you do, and I
know in my case, a lot ofpersonal trainers, it's like the
opposite. And I can't controlwhat they're doing with them. I
try to coach them on that asbest I can. But that's cool. So
maybe Moe let's let's go intonutrition a bit. You talked

(44:59):
about Some other hacks orpractices, I should say, I want
to call the hacks, practiceslike setting up your environment
for success, right? Or, andtracking your food, things like
that, how important are aredoing those things, setting up
your environment, from aplanning purpose, and also the
tracking food.

I would say they're very important. I would love to
hear what others think after Isay why it's important. But
first of all, setting up yourenvironment. If you don't, if
you if you have weight, you wantto lose, and you've tried
everything and you haven't hadthe success you want. It might

(45:39):
be time to change yourenvironment. What I mean by that
is change, you might have tochange who you hang around with.
And let's go back to the socialthings you asked me about. You
may have to say no to girlsbrunch, every Sunday, or
whatever that looks like foryou. Maybe that can't work for a
time. And I guess I think ofclients that had in the past

(46:02):
where maybe they go to theirparents house every week. First
of all, for a dinner, Sundaydinner, their parents aren't on
board with their weight loss. Sothey don't make foods that they
can eat. Well, hang on, sorry,something just popped up on the
screen.

Oh, that was mean.

I couldn't see anything for a second.

The dog barking.

So what what that looks like is sometimes you may
just have to say to yourfriends, family. Look, this is
something I'm doing for me andfor my health. And this is
important to me right now. So Ineed you to support me, I need
you to be on board when I haveto say no to the extra drink. Or
when I can't go out to have winenight with you. Or when I can't

(46:53):
go out to eat three days a week,I can only go out one day a
week, that goes for your spousetoo. So it's kind of I liken it
to somebody who let's saysomebody has alcohol issue in
their past and they're trying toovercome that, let's say they're
sober now, they can't go hangout at bars, that's just not a
good place for them to go. Saywhen it comes to your weight

(47:13):
loss in your food, you have tosurround yourself with a
positive environment, and peoplethat will support you. And you
have to set yourself up forsuccess with your with with the
food you buy the food you prepand plan and where you hang out
and what you choose to do. Nowthat might just be for a short
time during say a weight loss orfat loss phase. And those things

(47:36):
may or may come back in the mix.
I always like to say that upfront and say, Okay, this might
just be for a short time whereyou have to say no to some
things, let's get in the dietand get out as fast as we can.
So that time is not prolonged.
Once we're done, we can addthose back in. But that's kind
of what I mean by set yourselfup for success. It's, it's going

(47:56):
to be really hard if you have aspouse who's not on board,
that's the biggest one is let'smake sure your spouse is on
board with this or whoever youlive with. Because if you're the
one cooking food, it can bedone. I have clients who they're
in charge of they have to cookfood for their spouse, their
kids, their grandkids, whoeverelse lives with them, but yet
they can still stay on track. Soit goes back to the first thing

(48:20):
you asked Elaine about mindsetis you have to make that mindset
shift. I'm gonna do this for me.
This is important for me rightnow for my health.

Yeah, no, absolutely. And I want to make a
distinction with people betweenrestricting or abstaining from
what were you talked about,which is understanding your own
personal triggers, or your ownpersonal things that tempt you
or whatever the phrase you wantto use, and just taking control
in advance and being proactivewith your environment. It's not

(48:48):
saying no, I can't do this. No,I can't that do that. It's just
making the giving you a easierpath to avoiding those things,
and setting guidelines foryourself. So I'm sure sure we
can all agree with that. Sothanks Moe these are these are
awesome tips. And I like thatyou talked about people as well
as part of your environment,because that is super important.
Yeah, go ahead and

quickly add something to what Michele to
Michele's point, I find that healso depends on where people are
on in their journey, right.
Because usually beginners, it'sreally, really difficult. So I
personally try to focus morelike trying to teach them on how
to mitigate the damage. Doesthat make sense? Like so it's

(49:35):
not, you know, even if they,they drink they eat more than
they should at least I try tofocus on like, Okay, here's what
you can do, too. So it's not tootoo bad, right? So you don't you
don't get off your plan somiserably that you're gonna feel
like shit afterwards. Right? ButI find that with people they're

(49:56):
a little more advanced. I feelthat that comes with time,
right? You don't need to likeit's easier. Because they they
know what to do. They're alittle bit better about about
being more selective, right? Ithink you guys would agree I
have, I actually have this, thisdis two people that I talked to
yesterday, my coaches and one ofthe girls, she's like, way more

(50:17):
advanced, you know, she she hasseen some amazing results. And
so when we're talking about theholidays, she was like, Yeah,
you know, it was a littlechallenging. And isn't that I
had some moments where, youknow, I ate more dessert or I
skipped meals, whatever. But itwas far less than someone else

(50:37):
that I had. It's a beginner,right, they struggled a lot
more. So yeah, I think it'slike, for me, I find it's very,
it depends really on where eachperson is. You have to kind of

meet them where they're at.

I think you're right, Michelle, I think some
people are when might look likehaving pizza one night, but just
having one slice, right? Peoplemight look like the wind is no
pizza at all. It depends onpeople, relatives. Yeah,
absolutely. And it depends onthat journey. You're right, how
far along? Are they? What arethose things? Some people can
have a little bit of a cheatmeal and not go overboard? Some

(51:22):
can have any without going offthe rails? Absolutely. Exactly.

So switching topics again, I know we have, I don't
know if anybody has a hard stopin seven minutes. We can always
go a little past but let me knowin the chat, but we're gonna
move back to Aaron. So Aaron,the ultra stuff, preparing for
an ultra whatnot? Should dopeople need to have all their
other ducks in a row here thatwe've been talking about before

(51:47):
they do to Ultra? Or can theykind of start slow, you know,
take baby steps and work towardit, maybe with some sort of
smaller race. And then and thenuse your process, whatever it is
like your your fueling andtraining process.

I think that's typically Yeah, that's typically
what most people would do. Theydip their toe in, do a, you
know, few 10k races. And thenthey sit down with coffee with a
few other like minded people andsomebody actually my journey
into an ultra I was doing aSpartan Race, I was in a 7k
Spartan Race with with my wifeand a friend. And I just had

(52:24):
these two guys talking aboutdoing the Ultra. Ooh, and Ultra.
That sounds cool. What's that?
And that was my inspiration ormoment to decide to become an
ultra runner. But yeah, forsure, it's definitely something
that you would build up to.

Alright, so we're back on the show, we had to edit
a little bit of it out. Aaronwas talking about Ultra races, I
think we lost one of our coachesdue to a network issue. Because
you know, Scotland internet,maybe not as reliable. We'll see
if he comes back. And Aaron, youwere talking about working your
way up to an ultra? You know,what, like, what would be the
first race? So a guy like me?
Well, I'm a little bit a littlebit fit, but somebody who's

(53:04):
maybe not even into fitness atall, versus somebody who's fit?
Where would they start? Yeah, so

typically, where you would start is you
would pick the race. If youwanted to be an ultra typically,
it's a 50k. To start with don'torder. I'm not sorry, I'm not
sure what that is in miles. I'vebeen in Australia too long.

It's long, but

it's, yeah, it's long. Yeah. So typically,
if today is your first Ultra, soif you were to have that on your
radar, you would pick the race.
And typically I'd say don'ttravel too far. If you've got
one local, pick that one, andthen have a depending on your
start point, have a good amountof time, up to that race. And

(53:46):
then you know, do a couple ofraces in between. So do a half
marathon, build your trainingplan around it, but definitely
have at least a half marathon,maybe a marathon like an easier
marathon in between. So that youcan experience that race
situation and all the nerves andall the planning and and really

(54:08):
get a good idea of, ofeverything that goes into it.
And then you'll learn so muchevery time you learn about
yourself a nutrition plan or atraining plan. Every time you
do.

Yeah. And that's a good point, right? Just
committing to it kind of likeMichelle talks about just taking
the first step and that's it,you know, a decent step for
somebody to go, Okay, I'm gonnasign up for a you said 50k,
which it looks like 31 mile run,which is a little bit more than
a marathon. But at least you noware forced to figure all this
stuff out. Where so that theyget a little bit of a leg ahead.
What about the fueling strategy,you know, for food, because to

(54:41):
me, that would be the biggestarea of uncertainty is how do I
prepare, maybe in the weeks daysleading up and then the event
itself? Just very basics, whatwhat should people consider?

Yeah, absolutely. And it's often
overlooked, I think a lot ofpeople. There's a bit of a
distinction between overtrainingand under fueling for all ultra
runners, even seasoned runnersmake the mistakes they take
quite often they won't be eatingenough. But in those
specifically in those daysleading up to the day, you

(55:14):
you're already consuming, youshould already be consuming a
high amount of carbohydrates,protein to support. And
obviously, you're not fat justto, you know, manage the calorie
So all's

carbs maybe shouldn't be you shouldn't be
losing weight leading up to it

shouldn't be losing weight, yes, it
definitely should be maintainingthe enough not to be losing
weight. And if you change that,you see changes in people's
faces all the time, and oftentowards doing these longer
distances. And it's, it'sdefinitely affecting the
performance. But there is anelement of carb loading. But
what most people do before arace is they'll have a, like a

(55:57):
cool off period, still no taper.
So the actual output is droppinganyway. So that calorie means
maintain maintenance is yeah,quite often enough. So but most
people are people 24 hoursbefore the race or have a very
high carb meal. Let's be the gowith Pastor, whatever you used

(56:17):
to, in my opinion,

awesome, Michelle.
So we're gonna go slightly pastour own a lot of time the people
listening love it, they lovethese epic, hour and a half to
three hours, we'll just go threehours now, it won't be much
longer. I'm going to hit offMichelle and JC with one more
question each. And then we'llwrap it up. So Michelle, we
talked about the big the smallwins and talks about the like
doing something is better thandoing nothing. The last thing I

(56:42):
wanted to ask you about is partof your mission is to help women
peacefully achieve and sustaintheir fitness goals. So in
today's, as we know, from JCstressful world, how do you get
centered and find that peace?

I think knowledge, I think knowledge is
freedom, right? So I really tryto focus on teaching my clients.
Guess what I'm trying to say isI try to help them understand
what they're doing and whythey're doing it. So I'm very

(57:20):
big on, on sharing knowledgewith the race. So here's why you
should start your day withprotein. You know, here's why
you have to move more, here'swhy you need to prioritize
sleep, because I think that it'snot even I think this is what
I've been seeing working withpeople, right? They become more

(57:43):
compliant, once they understandwhat they're doing. So and that,
to me is you know, in some ways,this will because it's, you
know, you know, what you'redoing and wants to learn you
also were able to, to draw yourown strategy. Right to, again,

(58:06):
to Michele's point. I'm very bigon like, Okay, you understand
why you know why and why and whyyou're doing that. So like, if
you're going to say Brazil asyou guys probably no, we're be
gone on what we call Churrascowhich is like a barbecue so it's
like red meat where we grill redmeat so we have this thing where

(58:28):
the knee goes around so I wouldassume that you guys are
familiar with what I'm talkingabout right now. So that's very
common in Brazil for for youknow, for people friends
families to get together andjust grill some meat they will
they'll eat meat and have theyou know the will though they'll

(58:49):
gather to eat it's very veryeasy to overeat when you do that
right because what they do thegrill meat and they go around
right they'll put the meat thecut up meat that looks extremely
delicious on like, like cuttingboard like a nice wood cutting

(59:10):
board and they go around servingpeople in they love it, you
know, like usually someonethat's very good at grilling
will be doing and they go aroundwith the meat. So what I tell
the folks that I work with ismake her plate again Michele has
touched on that you know make aplate get the amount of meat
today you know that you're gonnaeat that you need, right that's

(59:31):
gonna satisfy you you don't needto eat your face off. You know
get your little portion of saladyour little whatever rice
whatever they have potato salad,you know, make your plate eater
plate because that will beenough to keep you full that
will be enough, right so andthen helping them understand why
they shouldn't be you know,peeking on food constantly like

(59:55):
munching away is what I findhelp them to to Um, be
compliant. And that to me ispeaceful I, when I say
peacefully helping them, I mean,I teach them so they understand
and they they're able to maketheir own choices. You know,

Philip Pape (01:00:13):
I love that. Yeah.
Because the the ignorance leadsto stress uncertainty, and all
the other things that are notpeaceful but as you said, the
awareness and knowledge reallyopens up that door and liberates
you. So I love that. So thankyou,

Michele Clark (01:00:26):
Michelle. Yeah, I was just going to say we
underestimate the amount ofcalories and while we do have a
little bite of something, andyou think, Okay, this is nothing
this is this is not going tohurt me. But then, you know, 30
days, back in whatever do thephotos after 30 days, and
they're super frustrated. Theydon't understand what happened.
I did everything right. Did you?

Yeah, that's what it is. And their coach can can
question them on it. So that'sthe thing. I think I think the
studies show like weunderestimate by 50%. And that
even professionals, dieticians,nutrition coaches,
nutritionists. Even theyunderestimate by 20 to 30. So
it's crazy. All right, so JCWell, let's go to the last thing

(01:01:08):
here, I just want to let youtell us, like one or two things
on your mind that maybe you'vebeen learning lately, or we
should know, maybe somethingaccessible to people. And I say
it that way. Because, again,cold showers, I don't know that
everybody would want to jumpinto that right away. Great
thing to do is, you know,something that you've been
learning that you think is canmake an impact on people that is

(01:01:29):
somewhat accessible in yourspace?

JC (01:01:31):
Well, I'm always learning, always learning different
things, chopping into one gene.
And then you go online, and youhear one thing and all that. But
just now, I mean, you know, inour course, you talk about
macros, and we'll be talkingabout stress. And we talk about
sleep. And we've got all thesedifferent factors, working out
muscle mass stretching, etc. AndI think you can do all those
things. But there's alsoexternal things out with the

(01:01:51):
people don't even think of so Ikind of like to look at things a
bit different. And just now, mymain focus just now I've been
I've started a book by Dr.
Mercola. It's called EMF. Andthere's another guy I follow Ben
Greenfield, he's in hisbiohacking. And he talks a lot
about EMFs. And you probablyhear about me on the on the
group chat talking about EMFs.
And a lot of people don't knowabout EMF and so your your, your

(01:02:12):
electric electric fields aroundyou, you know, whether it be
your your Wi Fi, or whether itbe your Tailee and, and whether
it be it's crazy, you know,dirty electricity. So you could
be next light fitting and noteven realize you're soaking up
these these EMFs. And I supposepeople were wondering, well,
what's what's why is thatrelative to health, but that
causes a lot of inflammation.

(01:02:34):
And depending on what your bodycan only process a certain
amount. And for years and yearsand years, it was okay people we
could we could absorb it, wecould get rid of it. And it was
fine. Because a lot of freeradicals as well, which can
cause anxiety and cause fatigue,low libido. And we you know, as
coaches, we can work through allthe different processes that we
know. But there's this otherthings that could and you might
think, what's wrong with them?
You know, so this has been myfocus lately anyway. EMF circuit

(01:02:56):
myself and EMF meter, becausethat's one thing seen videos,
reading books, but sometimes youreally need to know it for
yourself. So yeah, I've beengoing around the house and
trying to figure out what's goodand what's bad. So I've rewired
my house and what's called Catsix cable for it eventually to
have no Wi Fi and going oldschool, you know, and they say
even my kids have a big tail onthe wall when they're doing the

(01:03:20):
next Xbox. They're jumping aboutdoing the Kinect. And I'm like
God, Kelly from the tail, youare getting fried.

I can't imagine what the microwave puts out.

JC (01:03:33):
I mean, this horrendous behavior. Now we're playing with
these 5g Towers, and we've got,you know, smart meters and all
these things. So it is somethingthat I mean, everyone should
look at and the stuff that I'vebeen reading up. I mean, if you
think back to I don't know, ifit was the 40s or whenever, when
when doctors were on advertsgoing, Yes, smoking is good for
you. Yes. You know, I think Ithink this is going to be the

(01:03:55):
new smoking, you know,

yeah, I'm always worried about keeping my cell
phone in my pocket, you knowwhat I mean? So, you know,

JC (01:04:01):
it was actually there's actually something about that.
So you used to be on Apple usedto be on Apple, and it would
actually tell you that youactually not supposed to have
your cell phone within sixinches of your body at any one
time. But now they've made itreally hard for you to find out
but that's the truth youshouldn't have and what that
does is it causes dark spots inyour muscles and stuff and
actually can stop you fromhaving kids as well it can

(01:04:22):
destroy fertility.

Say that I never paid attention to that. But
since I found out I'm pregnant,I am so careful to not have my
phone near my belly and thathappened and she like by
instinct, you know, I didn'tread anything about it. But I
used to lay in bed sometimes andI and like I would listen to
like, like, whatever like a TEDtalk a listen to, you know,

(01:04:48):
Wits. & Weights, whatever. AndI'll have my belly. Did you talk
well Yeah, and I'll have my Iused to have my phone like
resting on my legs on my belly.
And now I'm like, I don't do itanymore, you know? Yeah.

JC (01:05:09):
Well, there's another interesting thing for you,
Michelle, there's actually beena direct link with, you know how
autism is on the incline, youknow, used to be like, when I
was a kid, there was maybe onekid in your school had autism.
And now, you know, there'sprobably three in each class.
But there's a direct linkbetween EMF exposure and autism.

So, I mean, this has been like a whirlwind
conversation with a lot ofdifferent topics that we
covered, hopefully, thelistener, even though it wasn't,
you know, one entire topic gotsome great value out of it, that
people listening, you know,resonated with them, everybody
had their own thing, somethingmay have been more relevant to
somebody and others, and wecovered a lot. So everybody here

(01:05:48):
is obviously dedicated tohelping people transform their
lives, that is clear. And youknow, because we don't want
listeners to miss out onconnecting with each of you. I
want to go around and find outwhere people can learn about you
or, and or your work. So I justwant to start with Elaine, where
can people find you?

Elaine Tarbell (01:06:05):
The best place is to reach out through Facebook
and look at tarballs barbellsand Oskaloosa, Iowa, and you can
just send us a message there andreach out whether you're looking
for a training in person or anutritional needs a good place
to go. Cool.

So Facebook, TarbellsBarbells, you could
search it, or you could justtype
facebook.com/TarbellsBarbells.
And you'll get there. Shell mowhere can people find you?

Michele Moe (01:06:30):
i The best place to find me is on my website most
stronger.com I'm on Instagram atmost stronger. If they go on my
Facebook, I'm sorry, on mywebsite, they can contact me and
I'd be happy to get on a callwith anybody to talk about their
goals and their needs and see ifit's a good fit.

Cool. There we go.
So moestronger.com. And I thinkit's a big pink button book
constant consultation, right onthe homepage for a free call.
Encourage you to do that. Andnext up we have Aaron Aaron,
you're giving something away,right?

Aaron Cartridge (01:07:05):
Yeah, so people can find me. Well, I have a free
guide to training for your firstaltra and you can send me an
inquiry either find me onFacebook is and cartridge or
through PT distinction.comKairos nutrition AU. All one

(01:07:26):
word is my is my platform rightthere.

Awesome. Yep, PT distinction.com says Kairos
nutrition au get your train foryour first Ultra guide. It's
epic. It'll get you started andthen Erin can help you with the
details beyond that. MichelleClark, where can people reach
you?

Instagram so that'd be the easiest way I'm
there more than I like to admit

whether we like it or not.

So I will definitely see it so my
Instagram is me for Mitch shortfor Michelle and my notary for
nutrition so when you try Iunderline Michelle there we

go at me Nutri underscore Michelle with one L.
And again, all this is gonna bein the show notes. Don't worry
for people listening. Thank you,Michelle. People definitely
reach out to you on Insta andthen JC do we want to share
anything at this point or you'rein

JC (01:08:25):
a ghost waiting? I'll say something that they'll say
something that probably anInstagram as well set up a
profile. Yeah. So I'll let youknow Phillip and you can maybe
put it with the podcast orsomething. Oh, we

will. We will because these these tend to come
out like a couple months later.
So all good. We'll have time.
All right. So I'm going toinclude everybody's background,
every coach's background andcontact info in the show notes.
So you the listener, the viewercan reach out to them,
especially if any one personreally resonates with you and
your goals. Everyone here canhelp in some way. You know, not
just one on one coaching butjust have a conversation, ask a

(01:08:58):
question, go to their Facebookgroup, watch their stuff,
whatever it is, you're gonnalearn a ton. Thanks to my fellow
coaches and friends for joiningme today. Thanks to the viewers
and listening listeners forhanging out with us and as
always, stay strong. Thanks forlistening to the show. Before
you go, I have a quick favoriteask. If you enjoy the podcast,
let me know by leaving a fivestar review in Apple podcasts

(01:09:21):
and telling others about theshow. Thanks again for joining
me Philip Pape in this episodeof Wits & Weights. I'll see you
next time and stay strong.

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