October 30, 2024 • 44 mins
G Biz is talking health and fitness with two professionals from Fitness SF
Biz talks his own fitness journey, Ozempic getting in the way of you actually doing the work, and how to beat holiday weight gain.
Biz talks his own fitness journey, Ozempic getting in the way of you actually doing the work, and how to beat holiday weight gain.
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Episode Transcript
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Speaker 1 (00:00):
It's going Dawn man, you play up on the GBS here.
This is a sonic cast hanging out with our folks
from Fitness SF, the best gym in the Bay Area.
We absolutely love you guys. Shout out to our family,
Fitness SF. We absolutely are happy to have Crystal and
Steven in the house today. Or do y' all use
like different you know, fitness trainer names or no?
Speaker 2 (00:19):
I go by Steven.
Speaker 1 (00:20):
Okay, he's like pretty much Stephen.
Speaker 3 (00:22):
Yes.
Speaker 2 (00:22):
It happy to be here, happy to be representing Fitness SF.
I'm a I'm a gym fanatic. I love gyms are
my life, and Fitness SF has really established some of
the top quality gyms in the Bay and I love
working with these guys. It's a great company.
Speaker 1 (00:37):
That is dope. And how do you feel about a Crystal?
Speaker 3 (00:39):
I'm also a little bit obsessed, are you not? Just
because they pay me?
Speaker 1 (00:43):
I hear that. I hear that it helps. That's dope.
So how'd you all actually get into like fitness as
like a career and as a profession.
Speaker 2 (00:51):
That's a great question for me. I'm one of these
people who followed the advice follow your passion, right, there's
that famous Steve jobs commencement speech, follow your passion, and
so I really went all in. I knew that I
really liked training, and so I found myself. I went
to San Diego, San Diego State University. I didn't really
(01:12):
know what I wanted to study, and I was like, well,
I know what I'm passionate about. I'm gonna go all
in on that. And then so I basically learned as
much as I can. I think of myself as like
a nerd in jock's clothing, So I'm like excited about
learning stuff. I want to know the science behind how
things work, and then I want to apply that science
to my own training, to getting fitter, more jacked, and
(01:34):
just you know, living a higher energy lifestyle. So that's
really uh, that's really like a short version of my background.
Speaker 1 (01:41):
Got it.
Speaker 3 (01:42):
How far back do you want to go?
Speaker 1 (01:44):
She's like, well, I was an athlete ever since the
age of three, and it all started. It all started
on the soccer field, and you know what, Molly looked
at me crazy, and I felt that anger on her.
Speaker 3 (01:53):
You know, I wish it did go back a little
bit further, honestly, but I didn't start doing fitness stuff
until I was twenty two.
Speaker 1 (02:01):
Get on the mic a little bit more. You could
pull it down to you. If you they move, it's fine.
There you got boom, look at that.
Speaker 3 (02:06):
Yeah, I was about about twenty two. I actually moved
over from Australia. Oh go bess. Before that, hated working out,
wanted to be skinny, you know, wanted to be fit,
but I didn't want to do any of the work.
Speaker 1 (02:18):
Gotcha.
Speaker 3 (02:18):
It didn't really work that well.
Speaker 1 (02:20):
I mean it's kind of counterproductive, right, Yeah. Yeah, I've
been figuring out that for a while. You know, I
got a love affair with Hennessy, so you know, I'm
trying to bring this keg for a while here.
Speaker 3 (02:30):
Well, yeah, but I didn't have anything in the US
when I first moved over. No job, no family, no car,
didn't really know anybody. So I started doing lots of
at home workouts and that slowly turned into an ongoing habit,
and then eventually I got obsessed with it. Yeah, so
got into weight training. I was a dog walker for
a little while during the pandemic. That kind of died
(02:52):
as people were walking their own dogs or moving away. Honestly,
a lot of people left. So one of my clients
moved out of the city and then I had to
get a job, and I was I was thinking, what
what can I do that I love as much as
I love dogs? What am I as obsessed with? And
fitness was the early answer. So that's how I got
into the business and now I do it every day.
Speaker 1 (03:14):
That's what's up. And so were you all like specifically
based at the Fitness SF. I mean, I know there's
a lot of locations in San Francisco, but primarily in
the city.
Speaker 2 (03:22):
Yeah. Yeah, I'm based at the mid Market location on
Market and Tenth Street, Okay, And.
Speaker 3 (03:29):
I met in Barcadero at the moment, but I was
at the mid Market location and that's how we met initially.
Speaker 1 (03:35):
Now, shout out to my man, Troy McFarlane, of of course,
you guys know, you know, one of the great troits
at your company. Shout out to Troy Troy. Troy was like, now,
I got these two great folks men that are with us,
and they actually kind of like have been like trying
their hand to doing podcast stuff, and like, so, how'd
you all come up with the idea to even try
to do like a fitness podcast? Like, what was it behind?
(03:56):
What was a brain chot behind that.
Speaker 2 (03:58):
Well, I've always want to do a podcast. I want
to talk about, Like I said, I'm a geek. I
like geeking out, I like nerding out on fitness, the science.
I want to share ideas that help people level themselves
up in that area. And so it's kind of been
on my mind. And then Crystal and I started working
together and we were just having like long conversations, like
(04:20):
getting deep into all this stuff, and we're like, you know,
we should just put a mic on the table and
start recording this. And then it was like just easy, like, oh, okay,
this is the podcast, let's start it up right here.
And then yeah, we're like six episodes deep at this point. Okay,
have some cool guests on. We're guests now on your show.
So yeah, it's been good.
Speaker 3 (04:39):
Yeah, it's a learning experience. We never stopped talking in
the office, which was problematic. Been now talking is can
I help us a lot and build a good community
with hoping?
Speaker 1 (04:51):
No dope. So of course, you know, I feel like
like most people, right you might want to try to
get in shape. You're trying to figure out, well, how
I want to get back into the whole swing of things.
What's some advice would you have for someone who's trying
to like start their like their fitness journey.
Speaker 2 (05:10):
Biggest advice until you right off the bat and I
learned this training Like, I didn't know this till I
started training, and I learned this myself. It's small wins
lead to big wins, all right. Ask any athlete, any champion,
they'll tell you the same thing. Small wins lead to
big wins. So what that means is you need to
start stacking small wins. So what's a small win? Well,
(05:32):
a small win is doing a set of push ups right,
or just completing a daily workout right. I always think
about Jamie Fox's daily routine. He's switched it up, but
it used to be he had the simplest daily workout.
He would just roll out of bed and he would
do fifty pull ups and one hundred push ups and
(05:53):
that was his daily win. And he would just do
that every single day. And he have it out of
the way, so then he goes out and does his
job and stuff. The workout's already done. And we all
know what Jamie Fox looks like without a shirt on.
Dude is super jacked. So that's a very effective way
of stacking small wins into a big win.
Speaker 3 (06:12):
Yeah, Consistency is definitely the.
Speaker 1 (06:14):
First first, the first rule, and that's what I've been
struggling with, I feel like for years, because I'm one
of those guys like I feel like when I'm in
the gym, like I'm head on, you know, like so
I you know, athlete growing up, you know, played sports,
and so for me, it's like, oh, man, like I
can get in shape easy, you know what I mean.
And I never really had to worry too much about
(06:34):
like my diet.
Speaker 3 (06:36):
You know.
Speaker 1 (06:36):
It was always like, man, like I'll go out, I'll run,
I'll run you know, two or three gases, and then
I'll be our cardio for the day. Like I'll be
all right. And then it's like, you know, college and
it's like you know, alcohol, yeah, and then post college
and it's like, but I still feel like I'm in
college and you know, I'm gonna keep on drinking, maybe
not work out as much, and then you still kind
(06:57):
of have that, you know, as you get older, it
kind of tapers off. So I know for me and
for a lot of friends like me, and that consistency
is difficult, you know what I mean. And then you
get caught up with the everything else in daily life,
and especially being in this industry, it's like I get
pulled every which away, you know what I mean, every
day and it's like, you know, so for folks who
are like, Okay, you know, I need to be consistent
(07:19):
more sure. But what if you know, I start rolling
out of bed doing those fifty pull ups, doing those
one hundred pushups, right, that only works until Wednesday because
then Wednesday I got you know, I got a therapy
appointment first thing in the morning. Then I'm at work,
then I'm you know, So what do we have to
say for you know, staying consistent?
Speaker 3 (07:39):
You just have to find time in the day, those
twenty four usable hours and every single day. True, even
if you get up from your desk for a second
and do ten body weight squats, it's something, yeah, and
it's a starting point, and you could do that multiple
times a day. Ten bodyweight squats that takes what two minutes? Maybe? Yeah,
(08:00):
You just have to find the motivation, not make excuses.
And then my next advice would be stop tracking some
of this this, Okay, so just write down what you're
doing somewhere.
Speaker 2 (08:11):
And super powerful tip stop.
Speaker 3 (08:13):
Trying to match it every day and then try to
build on it.
Speaker 1 (08:16):
Okay, all right, that is good, yeah, because you know
seeing it does help, right, But Okay, I've been doing this.
I've been pretty consistent with this. I'm trying to take
it to the next level.
Speaker 2 (08:24):
Yeah. Really, what we're talking about is life management, right,
because it's like, to get your workout in requires you
managing your other commitments, like you got to go to
your appointments, you got to do your job, you gotta
do this, you got to do that. And so just
finding an amount of commitment that you can do every
day that you can manage. And so for most people,
that's not gonna be like two hours in the morning
(08:44):
and two hours at night, right, Like that's like a
pro bodybuilder, right. For most people, that's going to be
maybe thirty minutes at some point in their day, maybe
on their lunch break, right, thirty minutes exercise, get some
get a post workout shake really quick, then they're back
to work. That's pretty doable. That's pretty manageable, yeah, right,
or else for some people that's thirty minutes before going
(09:05):
to work altogether, like Jamie Fox for example.
Speaker 3 (09:08):
I think a lot of people don't know what to
do as well. That's what stops them from sting.
Speaker 2 (09:12):
True.
Speaker 1 (09:12):
Yeah, a lot of folks are you know, they're a
little they might not know exactly what workouts to hit,
you know, and it's like, well, I don't have money
for a personal trainer, you know. But then of course,
you know, we're in a digital age. It's like you
can find almost any work out you want. Yeah, you know,
just about going to YouTube.
Speaker 3 (09:29):
Right, there's podcasts, there's books, there's instagrams even you do
you want to read out some of the fitness instagrams
that are oh not as legit, but you can tell.
Speaker 1 (09:40):
Do you run into a lot of those you feel
like like problematic, Like people are like, oh, I found
this great thing on Instagram and it's it could be amazing.
What do you think about this?
Speaker 3 (09:48):
Well, got some dishonesty on Instagram? I don't tell, but
you know you're good buddy. Builders and people that are
maybe on gear of some sort oh.
Speaker 2 (10:00):
A steroids who are saying that like, oh, do this workout,
you'll look this way, But really they look that way
because they're taking some performance enhancing drugs or.
Speaker 3 (10:09):
Even surgeries, Yeah, enhance themselves. And my booty building program.
But that's not how they got their booty.
Speaker 1 (10:19):
No, okay, okay, do you guys feel like you run
into a lot of that now? You know, kind of
in the New Age, you get folks who are like,
you know, so so hell been on? Oh well, you know,
I don't know if I need to really work out.
You know, a friend of mine just went and you know,
they got the they got the BBO, they got the
light bulb, they got whatever whatever ozempics see I heard about.
(10:40):
Is ozipic really like getting in the way you think
of folks who are legitimately trying to do it the
right way.
Speaker 2 (10:46):
No, I don't think. I don't think it will ever
stop people from legitimately trying to do it the right way.
And honestly, ozempic is a tool, right, I just think
this tool may be overused in some cases. Ozempic is
four type two diabetics originally, and then they're like, oh,
actually it helps people lose weight, so we can start
using it from that, and then people are everybody who's
(11:08):
like wants to lose weight, as like, oh, sign me up,
get me on the on zepic train. Right. What I'd
just like to see more of is those people who
are reaching for a zempic to reach for diet and
lifestyle changes first, maybe do both instead of just one
or the other.
Speaker 3 (11:25):
Yeah, we really don't know what path it's going to
go down with the zembic because it's still so new
and we are not speaking to a lot of people
in the gyms at the moment who are admitting to
being on it. Really, I think most people who already
go to fitness SF are committed to doing it the
more natural way, and I think people who are struggling
(11:45):
who don't know what to do are more likely to
reach for some medication or something like that. But hopefully
once they get on the right track, then they have
the motivation to keep going in other ways as well.
Speaker 1 (11:57):
Are you seeing like maybe a decline in like membership
because of folks who might be like using stuff like that.
Speaker 3 (12:03):
No, I don't think so. I think working out gives
you so much more than just weight loss, so it's
not gonna lose its groove in society. Like you need
it for stress release and to burn energy, and it's
we have a nice community at the gym, so's it's fun.
It's fun to sweat and challenge yourself and see the
(12:23):
same people you see every day and be you.
Speaker 2 (12:26):
Know, totally and real. Talk. Most of the people I
talked to at the gym, they got started because they
want to look hot or be more athletic. Right, That's
what guess people started. But what keeps people working out
consistently is what it does for their mental health. How
confident they feel, how good they feel, moving away from
feelings of anxiety or feelings of depression into more powerful
(12:48):
states of like confidence and energy. And there's one study
that I want to talk about and I think everybody
should be aware of this. They did a study with
zoloft in particular, which is commonly prescribed for anxiety. And
they tested a few different groups. They had like a
control group which just got placebo. They had a group
(13:10):
that just did exercise as an intervention. They had a
group that just did zoloft as an intervention, and then
they had a group that did exercise and zoloft okay.
And this was for treating depression specifically. And what they
found is that exercise and zoloft together was the most
effective treatment for depression.
Speaker 3 (13:28):
Wow.
Speaker 2 (13:28):
Right, So exercise and zoll Off together the most effective
exercise by itself was the second most effective. So exercise
alone was actually more effective than zoloft alone, and it
was only marginally less effective than exercise and zoloft together.
But you don't hear people talking about that. People are
(13:49):
reaching for the zoloft first and the exercise later. But
it's like, no, This study points to the fact that, hey,
you actually have the power to feel good right now,
you just have to go get a workout in.
Speaker 1 (13:59):
Yeah, but it's easy to say that, you know what
I mean, how many people. I mean, let's be honest,
you know, I mean, I can always be for myself.
Sometimes I feel like a lazy bastard. I don't want
to go to the gym, you know what I mean.
So for some folks who might actually have, you know,
anxietal problems, it's super simple to just grab a peel,
I can pop that, you know what I mean, instead
of having to get up go to the gym, especially
(14:22):
if I'm already like, okay, I've already had a work day,
you know what I mean, and now I just kind
of want to decompress, you know. It feels like more
of a chore totally.
Speaker 2 (14:32):
And you're right, I don't want to knock off Zoloft
as a tool, right, And I think every tool has
its place. We just want to make sure we're using
the right tool for the right job. And so maybe,
you know, maybe like for me, if I was dealing
with anxiety, I might start off on Zoloft and then
transition to exercise and then see if I still need
the zoloft after that. And I can't say, like, growing up,
(14:53):
I did experience a lot of anxiety. And one of
the reasons why I am so committed to working out
and sharing working out with people is because of how
working out made me feel right, how it shifted me
out of those anxious states, indue states of confidence and
not to me, that's that's the thing that is a
really powerful lesson that don't want to bring to people.
Speaker 3 (15:16):
I have a question for you, actually, yes, what was
it about sports that kept you motivated?
Speaker 1 (15:24):
I think I love the competition, you know, like even
growing up, like you know, like in my younger years,
I definitely like I played a lot of different sports,
everything from soccer to you know, basketball. But once I
got into high school, like I was playing football, you
know what I mean, and I did rugby, you know,
(15:45):
some track, track and field.
Speaker 3 (15:46):
Uh.
Speaker 1 (15:46):
And for me, I think it was really just competing,
you know, getting out there. I wanted to get on
the field as much as possible. Uh. And I mean,
you know, I don't think I'll ever put on a
pair of pads again. But I mean for me, that
was the you know, that was the that was the incentive.
I really wanted to get out there and just get that.
I mean, I mean, you know, you're a young, warm
blooded man. I just want to get out there and
(16:07):
get it all out.
Speaker 3 (16:08):
You know.
Speaker 1 (16:10):
And so that that for sure was like that was
the motivation.
Speaker 3 (16:13):
And what is your biggest hesitation with going to the gym?
Speaker 1 (16:16):
Biggest biggest hesitation. Now, I'm tired, like you know, so
you know, so I've been working in radio now for
a number of years. Also the youth development as well,
So I work with some youngsters here in San Francisco,
you know, most months out of the year. So you know,
for me, outside of that, I still do like I
(16:36):
do party hosting, you know what I mean, podcast I
do a lot, so and I wake up at four
am every day. So it's like, you know, up I
give you know, thankfully, you know, my job unlike a
lot of other folks. It's not a full like I'm
not there for twelve hours or anything like that, but
it's always going on. My job never ends because I'm
(16:57):
always kind of on the clock per se, you know
what I mean. It doesn't stop when I leave this building.
So it's it's just I think a lot of it is.
It's kind of like I think a lot of it.
Probably it was just like probably mental fatigue. I'm like, Okay,
I get done here, I'm ready for a nap, right, ye,
(17:18):
I'm ready for a nap. I wake up for a nap,
or if I'm already not hungry, I want to eat,
you know. Then I might have a couple of meetings,
maybe have to go somewhere and meet up with some folks,
and then after that it's like, well, now is the
evening time. I want to eat dinner. I want to
sit the fuck down, and I want to watch some
mindless TV until I fall asleep on my couch.
Speaker 3 (17:40):
Yeah.
Speaker 1 (17:40):
That's and that's typically how it goes, you know.
Speaker 3 (17:44):
Yeah, So in your situation, I would say you need
to bring back that competitive nature to working out whether
you're competing against yourself or competing against somebody else, get
a gym buddy and you know, a spouse or whatever
and have them do something, or a trainer.
Speaker 1 (18:00):
Yeah, but then it's like, you know, financial responsibility, you know,
make friends with the trainer. Oh does that? Do they
get deals?
Speaker 3 (18:09):
Is that?
Speaker 2 (18:11):
Well?
Speaker 3 (18:12):
People like Steven will work out in any opportunity. So yeah, yeah,
once you uh, once you start adding it slowly back
into the routine, it gets much easier to prioritize, and
you'll probably find yourself picking working out over some of
the other activities that you do to wind down.
Speaker 1 (18:31):
Like drinking and courting women that's all beat.
Speaker 3 (18:36):
Or even even watching mindless TV shows. You can do
that on a treadmill or on a bike.
Speaker 1 (18:41):
Yeah. So I also no like full transparency. I do
have a treadmill in my home. During the pandemic, I
got a tribul I got I've got more than enough
equipment at my house. I got a pull a bar,
I got what do you call wall bands, I got
a treadmill, I got an ab roller, I got weights,
you know, definitely like a crow bar and a couple
(19:01):
of dumb balls I got. You know, my dad just
gave me a couple more. I got more than enough
stuff to make sure I do something every single day,
you know, kettle bills, you name it.
Speaker 3 (19:09):
So you just need a challenge.
Speaker 1 (19:11):
It's like I said, it's like you know, it's I
think for me, at least, waking up so early by
the time like the day is kind of like drawing down.
I feel like I have an early ramp up and
then I just kind of want to go downhill from there. Yeah,
I think that's what it is, And working out sometimes
feels like another peak instead of the valley.
Speaker 2 (19:29):
I'm trying to get to it.
Speaker 3 (19:30):
It definitely, and it would definitely feel like that in
the beginning for everyone. It sucks to start off with, yeah,
but once you start to build it and get stronger
and see some of the results, you want to do it.
And then you also start feeling less tired and you
are you get more energy, you feel energized from being
(19:51):
fitter and caring for health, and typically starting to work
out will then alter other habits in your life too,
because you don't want to wake up early, get a
workout in, and then undo that hard work with ice
cream pizza. Yeah, so it motivates alcohol. You can still
enjoy some alcohol, but see what.
Speaker 1 (20:12):
Don't tell me that because Hennessy and I have a
love offing, so you know, I'll pick her over running
any day.
Speaker 3 (20:19):
Just FYI, maybe both to start and then you can slowly.
Speaker 1 (20:23):
Drunk sprints that could work. That could work.
Speaker 2 (20:27):
They have a beer mile that is a thing, is it?
You got to check out the Beer mile Championships. These
guys they run super fast, but you got to chug
a beer every quarter lap, don't. I'm not recommending it.
I'm just saying it's very entertaining to watch purely as
an entertainment thing.
Speaker 1 (20:42):
You gotta go to the YouTube leak. I gotta see.
Speaker 2 (20:44):
I'll have to send it to you.
Speaker 1 (20:45):
Yeah. Now I do have a question. What do you have, Like,
what advice would you guys give somebody like if you're
trying to figure out what workouts and diets work best
for their body type, Because I do know that a
lot of folks generally struggling to be like I've done
all the diets, working out and I just can't get
rid of, you know, this mid section and they'll get discouraged.
Speaker 3 (21:05):
Right.
Speaker 1 (21:05):
A lot of times we don't see those results. And
of course, you know, thanks to the social media age,
our patient is our patients is extremely short, right, So
what do you have to say to those folks who
are like, how do I find that perfect blend to
work for me?
Speaker 2 (21:20):
That's a great question. Different people have different sensitivity to carbs,
so and that also depends on your activity level, So
matching your carb intake to your activity level is super important.
The other thing I would encourage people to do is
really focus on going low glycemic with their diet.
Speaker 1 (21:39):
And what exactly is that last worthy of Stevenough. I
went to college, but.
Speaker 2 (21:42):
I'm glad you had with that one. So basically, not
all carbohydrates affect your body the same way. So certain
ones cause your blood sugar to spike way up. Other
ones keep the blood sugar nice and low. So you
want to stick to the carbohydrates that keep the blood
sugar nice and low. So things like, you know, things
with fiber like sweet potato for example, is a good one.
(22:07):
And then high glicement carbohydrates, things like sugar basically spike
your blood sugar way up. And what happens when your
sugar goes your blood sugar goes way up, is then
your body goes into like a storage mode, so it
tries to store all that as fat or muscle, depending
on where you're at. And actually, one of the tips
that I have for people, especially with the holidays coming up,
(22:29):
is if you get a good weight training workout prior
to having a big meal like eating your Thanksgiving pie
and stuff, you can actually activate your muscles so your
muscles will absorb that blood sugar preferentially over your body fat.
So you can basically, through training your muscles send that
energy straight to your muscle. And if you want to
(22:51):
send it to a particular place like your shoulders or
butt or whatever, just work out that muscle really hard.
Go have your Halloween candy, Thanksgiving meal, whatever, You're gonna
send no nutrition right to that muscle. You're gonna grow
that muscle. It's gonna get bigger.
Speaker 1 (23:04):
So you're gonna tell me. I could let my lady
friend know, hey, do a couple of glute workouts, but
before we have some some sweet potato pie, and it'll
really go to your yams.
Speaker 2 (23:17):
Yep.
Speaker 1 (23:17):
That's that's wonderful. That's wonderful. That's that's you saw where
I was going with that, right, sir? Okay, I got it.
I got okay. So that's pretty good because I did
want to know, like, what are some tips you guys
would get folks who are trying to like really watch
you know, their way, and you know, maybe they are
very fresh to their to their fitness goals or at
least on their fitness journey. Uh, you know looking and
(23:39):
we're I mean we're standing down the barrel of these
holidays right now, man, Like, you know, how would somebody
go about trying to stay stay with it? So that's
absolutely one great way.
Speaker 3 (23:47):
Right, I would say, when you're sitting down for a
big meal, eat the meat, proteins and vegetables first, and
that way you're filling up on the healthiest stuff. Yeah,
and then you're likely to eat less of the bad stuff.
But also you can indulge a little bit, you know,
don't try and cut it out completely, because that's where
(24:07):
people over indulge, because then they give up. They're like,
oh I already ate some and I'm just gonna eat
all of it.
Speaker 1 (24:13):
Yeah.
Speaker 3 (24:13):
Yeah, if you allow yourself to have a little bit,
it's way easier to keep it under control.
Speaker 1 (24:17):
Yeah, oh the heavy binging, Like like I know, personally
for myself, I'll do that, right, I'll go maybe you know, Okay,
you know, I went four or five days, I didn't
have any sweets, you know, I didn't drink anything. It's good,
and then the next you know, six or seven, I'm
drinking every single day.
Speaker 3 (24:37):
Yeah, you know, all the scarcity mindset. Then once you
have the thing that you've been wanting, then you want
to keep it for a while. So if you just
allow yourself to have a little every day or a
little bit for the holidays especially, then you've sort of
avoid that problem.
Speaker 2 (24:51):
And just to highlight and underlying Crystal's first point about
eating your protein first before you put the carbs in,
before you put the dessert in. Study show that actually
does regulate your blood sugar quite a bit really, so
it's a very effective strategy. Yeah, eat that. Eat the
turkey first, right, Turkey first, vegetables, you know, get all
(25:11):
that stuff in, and then save the carbs for the
end of the meal, and you won't get those blood
sugar spikes the way you would if you just you know,
went straight to poundtown with the carbohydrates.
Speaker 1 (25:20):
Okay, all right, are there any absolute nose on the
holiday like spread for folks who are looking to try
to get their fitness moving, Like see.
Speaker 3 (25:32):
I don't know. I don't think we have any hard nose.
It's everything in moderation.
Speaker 2 (25:37):
Okay for me, I think really you got to put
your mental health first, especially with the holidays can be
a difficult time for people, and so you got to
make sure that you're in a calm, cool, collective mind state.
You're taking care of yourself and making sure that you
know you have everything you need and uh, and then
(25:58):
from there it'll be easier to make choices that you
want to make that are gonna onlign with your fitness.
Speaker 1 (26:03):
Okay.
Speaker 2 (26:03):
Right, So if you're if you're letting yourself get upset,
or you know, you're getting into it with maybe some
family members you don't get along with it or whatever,
you know, whatever things can happen that's gonna throw you
off your game. Right, So you got to take care
of yourself first, make sure that you're in a good
mind state. And there are a lot of ways you
can do that. Working out is one of them, right
(26:24):
to you know, really beat that dead horse and then
everything else will flow from there.
Speaker 1 (26:31):
Okay, let me play devil's advocate to what you just said. Yeah,
what about someone like me? So my birthday is kind
of in the holiday season. So I'm a November baby.
Shout out to the Scorpios. It's our season, Ganggang. So
my birth is, like, you know, a week before Thanksgiving.
So if somebody's kind of like me and they're like, hey,
I'm in birthday mode, I'm you know, I'm getting all
(26:53):
my favorite stuffy yeah right, oh yeah, just finished the
birthday trip. Now I'm coming home is thanks. Yeah, I'm
gonna keep on going. Then you get done with that,
then it's like, hey, well, i mean Christmas is almost here.
I'm spending all my money shopping. Might as well treat myself.
Then boom, Christmas is here. Guess what's next New Year's
(27:14):
And I'm literally just go on a two month bender,
Like how do we fight that? And it's not even sadness,
It is not even rough. My mental is great. I'm
in a good mood.
Speaker 2 (27:26):
Yeah. To me, that comes down to attitude, right, Like
It's like dessert. Dessert should be a sometimes thing, not
an all the time thing, right, And it's a personal
choice how you manage that. But if if a sometimes
thing like partying going hard, that should be a sometimes thing, right,
not an all the time thing. If it turns into
(27:46):
an all the time thing. Then you need to pause.
You're like, okay, yo, this is turned into an all
the time thing.
Speaker 1 (27:51):
Do you know what industry I work in, Steven, that's
hard not.
Speaker 2 (27:53):
To Okay, yeah, that's fair, that's fair.
Speaker 3 (27:57):
He's actually lost touch with the patia. Oh and the
common man with his workout. Oh my, his passions.
Speaker 1 (28:05):
I mean, we outside, we outside here, Steven.
Speaker 3 (28:09):
Go back in your past and remember what it was
like before you had all of this discipline.
Speaker 2 (28:14):
Well, I mean there's like a whole sober party movement now.
I mean, how many artists do you know who?
Speaker 1 (28:20):
I mean?
Speaker 2 (28:20):
Fifty cent great example, right, I was reading fifty cents?
But great book. Uh wrote it with Robert Green. I
think it's called the fiftieth Law. He has a story
in the book, right. Or he's in the club. He
has a champagne brand. He's just released. Everybody's turning up
having a good time. He's holding a bottle of champagne,
just like taking SIPs off the bottle. Everybody's having a
(28:42):
great time in the club. Well, it turns out he
had his personal assistant go backstage empty the champagne out
of the bottle, put ginger ale in there. He's sipping
ginger ale. He's not even drinking alcohol. He's having a
great time schmoozing all this stuff, but he's doing it
in a way that lines up with his fitness goals.
Speaker 1 (29:00):
You're still drinking a whole bunch of sugar. That's true.
Speaker 3 (29:03):
That's not a great option notion.
Speaker 2 (29:06):
I mean, you could put Lacroix in there, like whatever,
whatever you want. You know, you could just make a
different choice in the moment.
Speaker 3 (29:17):
Once you start on the fitness journey, you can still
allow yourself some time to party and you know, let loose,
but you still want to implement just a little bit
of the same attitude in with everything. So if I
go out, not that I do that a lot anymore,
but instead of having a bunch of margaritas, I just
take some shots, got less calories, but I'm still getting
the same feeling and I'm still hanging out with friends. Yeah,
(29:38):
I feel like it's a similar thing. You do something bad,
you do something good. Just level them out and do
one for one. So if you're going to be on
vacation eating a bunch of stuff, take thirty minutes and
go for a decent walk first, okay, okay.
Speaker 2 (29:53):
Or if you know you have a birthday coming up,
you know, take that week leading up to the birthday
to be really good, you know, so you're really on
it that whole week and then you know Friday rolls
around it's your birthday. Then hey, you know that's balance, right,
your balance.
Speaker 1 (30:10):
I can hear that.
Speaker 3 (30:11):
I think the most important thing is not to punish yourself,
not to give up.
Speaker 1 (30:15):
Okay, we're saying at some point knowing that you got
to get back on the.
Speaker 3 (30:20):
Fine, come back to it.
Speaker 1 (30:22):
Now. You did mention the word. I actually was looking
for a crystal, which is disciplined. Right. I think a
lot of times we allow ourselves to kind of brush
off things right because we feared discipline or a lot
of us haven't been taught it right, and it's something
(30:42):
that we like. I think a lot of people need
to kind of get back to in many aspects of life.
Now we can be disciplined with the things that we
know we have to do. You know, you got to
get your ass up and go to work, right otherwise
you we sleep on the street, right, you know you
should at least pay those bills otherwise, you know, light's gone,
(31:04):
car gone we have repercussions for those For somebody who's like, look,
I do have discipline issues in the areas of my
life that I can kind of pick and choose, what
would you say or what advice would you give them
to try to implement that in all aspects, especially when
it comes to their fitness.
Speaker 3 (31:21):
I think all of the examples that you just listed,
people have discipline because they have to because there's a
negative consequence.
Speaker 2 (31:28):
And they're accountable to those things.
Speaker 3 (31:30):
Yes, but if you have faith in what you're doing,
knowing that you have a positive result coming, then it's
easy to have discipline. But I think a lot of
people don't know what will happen if they stay on
their diet, or if they stay with their workout program, yeah,
or if they even you know, just are a little
bit active each day. They don't really believe in the
(31:51):
positive aspect of that. But once you know it, once
you start to get some of those results, it's really
easy to keep going and the results keep getting better,
keep getting rewarded. So you have to start to even
be on that journey.
Speaker 2 (32:05):
Yeah, Crystal speaking to the power of knowing someone or
being friends with someone who knows how to get fit
and knows what's in store for you. Right, If somebody
knows what you can do and they just need to
encourage you to keep doing it, you're going to be
that much more likely to keep doing it. And ultimately,
what that creates as accountability, right, Because what you're saying
(32:26):
is we have discipline in the areas we're accountable, we
don't show up to work, we get fired, Right, that's accountability.
But when it comes to fitness, that's like an optional
thing that we can choose to do or not do.
We have freedom, right, and that's great. And so one
thing we can do for ourselves is create accountability in
that area through friendship or through having a trainer or
whatever works for you and your lifestyle. And once once
(32:49):
you get accountable to the thing that you want to
be disciplined about, it really helps to have the discipline
and then you also have someone who's there to guide
you and encourage you when you feel like giving up.
Because ultimate discipline comes down to doing something whether you
feel like doing it or not. Right, your feelings are
kind of irrelevant about it because you're going to do
it anyway, even if it feels hard, even if it
(33:11):
feels easy, even if it feels fun, even if it
feels no fun, Like, all of that just becomes noise
because you're going to do it no matter what.
Speaker 1 (33:19):
I feel like we all need to have some form
of accountability towards health simply because you know, you're not
young forever. Right, And I'll tell you this much. Last
year I lost one of my closest friends in the world,
and thank you. His name was shout out to my brother,
Floyd Croume. Very young man, very very young. And I've
(33:41):
known this man my you know, the bulk of my life.
I mean, we played Little League together and passed away
because of health complications, you know, and you know our
whole life. He was, you know, a little heavier, and
as the years go by, it's, oh, well, you know,
I'll get in shape day, I'll care about it one day,
(34:01):
I'll care about it another day, and then ultimately it's
like the same way, none of us know, your time
runs out, right, Yeah. So I would say, like for
somebody who's like, Okay, well, if not work it doesn't
If not working out doesn't have immediate repercussions, right, why
(34:24):
should I care?
Speaker 2 (34:26):
I have?
Speaker 3 (34:26):
I have two points. You're growing a little bit of
a tangent here. Okay, So I think a lot of
people when they start off with a fitness goal, it's
something very loose. It's like, oh, I want to just
lose weight. Wait, what does that mean?
Speaker 1 (34:38):
I want to look good in this dress. I've got
to go to a wed and in three months.
Speaker 3 (34:41):
If you can really define goals, then it's much easier
to start working towards them. And your goal doesn't have
to be just to be thinner, or even even saying
I want to be stronger. Okay, well what is that?
Is that moving up in weight, or is that running
a marathon? Or is that beating a friend? There's so
many options. So if you can competitive, I'm a little competitive.
Speaker 1 (35:04):
Ah, got it.
Speaker 3 (35:07):
But you know, my goal initially when I first started
was to be really thin. I wanted to be like
all the girls I was seeing in the media. I
wanted to have a thigh gap. Now I want to
be able to tell Steven that I PRD my deadlift.
You know, I have different goals. I have more motivation
(35:27):
that comes. And one thing that's really difficult is to
convince people to figure out deeper versions of their goals
because they shrug it off. They dismiss it. They're like, no,
I'm just gonna I'm gonna lose some pounds just by
running on the treadmill. Okay, well that's really boring. Running
on a treadmill is so boring. But we have all
of these tools that are progressing throughout the fitness industry
(35:50):
and FINNESSSF actually has a partnership with a company called
inside Tracker that does blood and DNA testing, so you
get a much more in depth look at who you
are and what's going on in your life, both genetically
and also present moment based on your habits and your diet.
And from there it gives you a bunch of information
(36:11):
that you can create goals.
Speaker 2 (36:12):
From literally personalized recommendations based on your blood draw based
on your personal blood work. It tells you, hey, these
are the top seven things that you need to do
to improve your health right now.
Speaker 3 (36:23):
Really yeah, so you don't have that guessing work. You
know where you lay. And like your friend who unfortunately passed,
if he had done something like that and invested in that,
then maybe he would have seen some of this stuff
coming and he could have started to work on it,
which is that's what we need. We need people to
care and we need people to be deep diving. And
(36:45):
then in the gym role, once people have that information,
they can show it to us and then we can
be like, Okay, great, we know where to go from here.
Let's get you started on ABC. And they don't have
to be gigantic things that you're changing day to day.
Speaker 2 (37:01):
It could be well, small wins lead the big wins, Yes, exactly.
Speaker 3 (37:05):
You know. It could be eating a probatic. It could
be taking more steps in a day. It could be
picking something up putting it back down again. That's heavy. Yeah,
and that's all doable. There's really no reason not to
do that.
Speaker 2 (37:20):
Yeah, yeah, I think you know, we all have these
wake up call moments, right, and you know, if we're lucky,
they come early enough that we can do something about them.
Speaker 3 (37:30):
Right.
Speaker 2 (37:31):
And I know a ton of trainers. I know a
ton of fitness people and a lot of trainers who
become trainers. They got into it because they got a
wake up call and they want to start waking other
people up. Right. They're like, hey, you know, my health
was bad, I had this wake up call. I was
able to turn it around. Let me help you turn
around too, And so I hope that this conversation serves
(37:53):
as a wake up call to get people thinking, like, hey, yeah,
taking care of my health is one of the most
important things I can do. It's not urgent, and like
it can really I can neglect it because I'm just
caught up in the moment taking care of what's right
now with like the current thing that's popping up. But
we can only do that so long before the wheels
fall off. So let's all make some time, hopefully on
(38:16):
a daily basis, as a discipline, to invest some time
and energy into our health and then hopefully we'll never
have that kind of wake up call moment, you know.
Speaker 1 (38:26):
Yeah, yeah, And again, just speaking for me personally, I
feel like I'm trying to I'm trying to change my
mindset around it specifically for that. You know, I've got
a family that's been riddled with you know, heart disease,
high blood pressure, diabetes, you know, renal disease, a lot
(38:46):
of stuff. And you know, my blood pressure numbers have
been elevated over the last few years. I just started
having to take medication because my blood pressure is high.
I don't want to do that at all, not in
the slight and I'm like, you know, I'm still a
young man. I feel somewhat and I feel like, you know,
(39:08):
like like that's bogus, you know, But also I have
to have that that that true realization kind of what
you just spoke about, of being like, Okay, I need
to I need to take this as a wake up
call and care more about going to work out than
sitting at home and having a drink. Yeah, you know,
(39:31):
And I absolutely feel like folks can relate to that,
because you know, it's so much easier to do the
things that we enjoy doing, whether that's just sitting down
and relaxing, you know, and being a bit of a
couch potato versus going out and actually, you know, putting
some work in.
Speaker 2 (39:48):
And I love being a couch potato. I love nothing
more than just popping on the couch throwing on some
Netflix like it's great, and you know, especially at the
end of a long day, I just want to go
home and do that also. And so I think one
important thing to realize is, you know, we want tend
to want to see the things that we see other
people doing around us. So walking into a gym, you
(40:10):
see other people working out. Oh, this guy over here
is bench pressing. This person over here is doing curls,
this person over here is on the treadmill. It subconsciously
affects your mind, so it's like, okay, okay, like I'm
gonna do that stuff. It motivates you. So just being
in the environment all of a sudden, now you're shifting
from Oh, I'm just gonna PLoP on the couch and
(40:31):
you know, grab a drink, throw on the Netflix, to Okay,
I'm gonna, you know, do my workout for twenty thirty
fifty minutes, maybe an hour or whatever and then go
home and relax Versus I'm just gonna relax right now.
Speaker 3 (40:44):
It is better if you earn it, Okay.
Speaker 1 (40:47):
So when Layman's terms, Steven said, gets your ass in
the gym. Okay. So is there anything else you all
want to like give to the people, Say to the people,
let them know where you find where to find you
any other advice, especially like I said, right now, going
to this holiday season, I mean, you are the gurus here.
Speaker 3 (41:04):
Yeah. I think that working out has been given a
bad rap, and what people think that it's going to
look like for them long term seems really boring and unpleasant.
But I want people to come in. We've got free
day trials, so anyone that wants to who lives in
the Bay area can come try the gym for free.
Come talk to our staff because we love seeing people win.
(41:27):
We don't care where you are on your journey. Let
us know what you want to do and let's get there.
Let's do it together. I want to see women doing
pull ups specifically, and I want to see men competing
in in strength goals as well. I want to see
people beating their own personal records.
Speaker 1 (41:46):
You got to start, so that's what it is.
Speaker 2 (41:49):
I would say, give us a follow at Fitness SF
on Instagram. My friend Ben is the social media guy.
We pump out a lot of gym humor skits, so
we like to have a lot of fun. Soon as
you get in the gym, make some friends, meet some people.
I think you're just gonna be psyched to be there.
There's a reason it's called the health club, right, It's
like go to everybody loves going to the club. Just
(42:09):
go to the health club on a weeknight, you know,
turn up with your workout, and uh, give me a follow.
I'm Fractal Strength on Instagram. That's f R a C T,
A L strength, and I pump out a lot of
material on there. That's kind of the easiest way to
follow me.
Speaker 3 (42:28):
Yeah, and just stop and keep going.
Speaker 1 (42:31):
You want to shout out to your social media?
Speaker 3 (42:32):
Oh my social media? Yeah, this is a pot sure,
I guess. I mean, I don't want to give anybody
fitness advice because I'm not a trainer. I just want
to make sure that.
Speaker 1 (42:42):
Okay, she likes, she likes. Just so you know, Crystal
knows a lot about my Instagram is not about training videos.
I'll be looking cute to my dress.
Speaker 3 (42:51):
I'm doing fitness stuff for sure, but it's my fitness stuff.
Speaker 2 (42:54):
Okay, sorry, I mean Crystal was talking about pull ups.
How many pull ups can you do? Crystal?
Speaker 3 (42:58):
Ten?
Speaker 1 (42:59):
Straight straight out bang them out?
Speaker 2 (43:01):
Hey that's there.
Speaker 3 (43:04):
Yeah, yeah, yeah. If anyone wants to follow my journey,
feel free. It's all things forward, all things forward on Instagram.
Speaker 1 (43:11):
Okay, all right, Well, I definitely appreciate y'all for coming up,
sitting down, having a word with me, and I will
I will say the staff over at fitness that stuff
is wonderful. I've been going to you guys gym for
a while. Everything from the Soma location over to the
Oakland location, which I pretty much hit on a regular
basis now. Yeah, so shout out to everybody over there
(43:32):
man that and it does. It feels very feels very homey.
I absolutely missed the sauna. Shout out to COVID for
snatching that away from us.
Speaker 3 (43:42):
But I'm trying to get a location. Yeah, so if
anybody wants one, let me know. I'm gonna tell you
those numbers will make it happen.
Speaker 1 (43:51):
We'll sign my name to that petition, sister. All right, Well,
we appreciate y'all for coming up again. Shout out to
all the all the folks are fitness, man, fitness you guys,
get out there, get your workout in, make sure you're good,
and not only close out this twenty twenty four, but
start strong in twenty twenty five.
Speaker 2 (44:07):
Thanks for having us. I really appreciate you.
It's going Dawn man, you play up on the GBS here.
This is a sonic cast hanging out with our folks
from Fitness SF, the best gym in the Bay Area.
We absolutely love you guys. Shout out to our family,
Fitness SF. We absolutely are happy to have Crystal and
Steven in the house today. Or do y' all use
like different you know, fitness trainer names or no?
Speaker 2 (00:19):
I go by Steven.
Speaker 1 (00:20):
Okay, he's like pretty much Stephen.
Speaker 3 (00:22):
Yes.
Speaker 2 (00:22):
It happy to be here, happy to be representing Fitness SF.
I'm a I'm a gym fanatic. I love gyms are
my life, and Fitness SF has really established some of
the top quality gyms in the Bay and I love
working with these guys. It's a great company.
Speaker 1 (00:37):
That is dope. And how do you feel about a Crystal?
Speaker 3 (00:39):
I'm also a little bit obsessed, are you not? Just
because they pay me?
Speaker 1 (00:43):
I hear that. I hear that it helps. That's dope.
So how'd you all actually get into like fitness as
like a career and as a profession.
Speaker 2 (00:51):
That's a great question for me. I'm one of these
people who followed the advice follow your passion, right, there's
that famous Steve jobs commencement speech, follow your passion, and
so I really went all in. I knew that I
really liked training, and so I found myself. I went
to San Diego, San Diego State University. I didn't really
(01:12):
know what I wanted to study, and I was like, well,
I know what I'm passionate about. I'm gonna go all
in on that. And then so I basically learned as
much as I can. I think of myself as like
a nerd in jock's clothing, So I'm like excited about
learning stuff. I want to know the science behind how
things work, and then I want to apply that science
to my own training, to getting fitter, more jacked, and
(01:34):
just you know, living a higher energy lifestyle. So that's
really uh, that's really like a short version of my background.
Speaker 1 (01:41):
Got it.
Speaker 3 (01:42):
How far back do you want to go?
Speaker 1 (01:44):
She's like, well, I was an athlete ever since the
age of three, and it all started. It all started
on the soccer field, and you know what, Molly looked
at me crazy, and I felt that anger on her.
Speaker 3 (01:53):
You know, I wish it did go back a little
bit further, honestly, but I didn't start doing fitness stuff
until I was twenty two.
Speaker 1 (02:01):
Get on the mic a little bit more. You could
pull it down to you. If you they move, it's fine.
There you got boom, look at that.
Speaker 3 (02:06):
Yeah, I was about about twenty two. I actually moved
over from Australia. Oh go bess. Before that, hated working out,
wanted to be skinny, you know, wanted to be fit,
but I didn't want to do any of the work.
Speaker 1 (02:18):
Gotcha.
Speaker 3 (02:18):
It didn't really work that well.
Speaker 1 (02:20):
I mean it's kind of counterproductive, right, Yeah. Yeah, I've
been figuring out that for a while. You know, I
got a love affair with Hennessy, so you know, I'm
trying to bring this keg for a while here.
Speaker 3 (02:30):
Well, yeah, but I didn't have anything in the US
when I first moved over. No job, no family, no car,
didn't really know anybody. So I started doing lots of
at home workouts and that slowly turned into an ongoing habit,
and then eventually I got obsessed with it. Yeah, so
got into weight training. I was a dog walker for
a little while during the pandemic. That kind of died
(02:52):
as people were walking their own dogs or moving away. Honestly,
a lot of people left. So one of my clients
moved out of the city and then I had to
get a job, and I was I was thinking, what
what can I do that I love as much as
I love dogs? What am I as obsessed with? And
fitness was the early answer. So that's how I got
into the business and now I do it every day.
Speaker 1 (03:14):
That's what's up. And so were you all like specifically
based at the Fitness SF. I mean, I know there's
a lot of locations in San Francisco, but primarily in
the city.
Speaker 2 (03:22):
Yeah. Yeah, I'm based at the mid Market location on
Market and Tenth Street, Okay, And.
Speaker 3 (03:29):
I met in Barcadero at the moment, but I was
at the mid Market location and that's how we met initially.
Speaker 1 (03:35):
Now, shout out to my man, Troy McFarlane, of of course,
you guys know, you know, one of the great troits
at your company. Shout out to Troy Troy. Troy was like, now,
I got these two great folks men that are with us,
and they actually kind of like have been like trying
their hand to doing podcast stuff, and like, so, how'd
you all come up with the idea to even try
to do like a fitness podcast? Like, what was it behind?
(03:56):
What was a brain chot behind that.
Speaker 2 (03:58):
Well, I've always want to do a podcast. I want
to talk about, Like I said, I'm a geek. I
like geeking out, I like nerding out on fitness, the science.
I want to share ideas that help people level themselves
up in that area. And so it's kind of been
on my mind. And then Crystal and I started working
together and we were just having like long conversations, like
(04:20):
getting deep into all this stuff, and we're like, you know,
we should just put a mic on the table and
start recording this. And then it was like just easy, like, oh, okay,
this is the podcast, let's start it up right here.
And then yeah, we're like six episodes deep at this point. Okay,
have some cool guests on. We're guests now on your show.
So yeah, it's been good.
Speaker 3 (04:39):
Yeah, it's a learning experience. We never stopped talking in
the office, which was problematic. Been now talking is can
I help us a lot and build a good community
with hoping?
Speaker 1 (04:51):
No dope. So of course, you know, I feel like
like most people, right you might want to try to
get in shape. You're trying to figure out, well, how
I want to get back into the whole swing of things.
What's some advice would you have for someone who's trying
to like start their like their fitness journey.
Speaker 2 (05:10):
Biggest advice until you right off the bat and I
learned this training Like, I didn't know this till I
started training, and I learned this myself. It's small wins
lead to big wins, all right. Ask any athlete, any champion,
they'll tell you the same thing. Small wins lead to
big wins. So what that means is you need to
start stacking small wins. So what's a small win? Well,
(05:32):
a small win is doing a set of push ups right,
or just completing a daily workout right. I always think
about Jamie Fox's daily routine. He's switched it up, but
it used to be he had the simplest daily workout.
He would just roll out of bed and he would
do fifty pull ups and one hundred push ups and
(05:53):
that was his daily win. And he would just do
that every single day. And he have it out of
the way, so then he goes out and does his
job and stuff. The workout's already done. And we all
know what Jamie Fox looks like without a shirt on.
Dude is super jacked. So that's a very effective way
of stacking small wins into a big win.
Speaker 3 (06:12):
Yeah, Consistency is definitely the.
Speaker 1 (06:14):
First first, the first rule, and that's what I've been
struggling with, I feel like for years, because I'm one
of those guys like I feel like when I'm in
the gym, like I'm head on, you know, like so
I you know, athlete growing up, you know, played sports,
and so for me, it's like, oh, man, like I
can get in shape easy, you know what I mean.
And I never really had to worry too much about
(06:34):
like my diet.
Speaker 3 (06:36):
You know.
Speaker 1 (06:36):
It was always like, man, like I'll go out, I'll run,
I'll run you know, two or three gases, and then
I'll be our cardio for the day. Like I'll be
all right. And then it's like, you know, college and
it's like you know, alcohol, yeah, and then post college
and it's like, but I still feel like I'm in
college and you know, I'm gonna keep on drinking, maybe
not work out as much, and then you still kind
(06:57):
of have that, you know, as you get older, it
kind of tapers off. So I know for me and
for a lot of friends like me, and that consistency
is difficult, you know what I mean. And then you
get caught up with the everything else in daily life,
and especially being in this industry, it's like I get
pulled every which away, you know what I mean, every
day and it's like, you know, so for folks who
are like, Okay, you know, I need to be consistent
(07:19):
more sure. But what if you know, I start rolling
out of bed doing those fifty pull ups, doing those
one hundred pushups, right, that only works until Wednesday because
then Wednesday I got you know, I got a therapy
appointment first thing in the morning. Then I'm at work,
then I'm you know, So what do we have to
say for you know, staying consistent?
Speaker 3 (07:39):
You just have to find time in the day, those
twenty four usable hours and every single day. True, even
if you get up from your desk for a second
and do ten body weight squats, it's something, yeah, and
it's a starting point, and you could do that multiple
times a day. Ten bodyweight squats that takes what two minutes? Maybe? Yeah,
(08:00):
You just have to find the motivation, not make excuses.
And then my next advice would be stop tracking some
of this this, Okay, so just write down what you're
doing somewhere.
Speaker 2 (08:11):
And super powerful tip stop.
Speaker 3 (08:13):
Trying to match it every day and then try to
build on it.
Speaker 1 (08:16):
Okay, all right, that is good, yeah, because you know
seeing it does help, right, But Okay, I've been doing this.
I've been pretty consistent with this. I'm trying to take
it to the next level.
Speaker 2 (08:24):
Yeah. Really, what we're talking about is life management, right,
because it's like, to get your workout in requires you
managing your other commitments, like you got to go to
your appointments, you got to do your job, you gotta
do this, you got to do that. And so just
finding an amount of commitment that you can do every
day that you can manage. And so for most people,
that's not gonna be like two hours in the morning
(08:44):
and two hours at night, right, Like that's like a
pro bodybuilder, right. For most people, that's going to be
maybe thirty minutes at some point in their day, maybe
on their lunch break, right, thirty minutes exercise, get some
get a post workout shake really quick, then they're back
to work. That's pretty doable. That's pretty manageable, yeah, right,
or else for some people that's thirty minutes before going
(09:05):
to work altogether, like Jamie Fox for example.
Speaker 3 (09:08):
I think a lot of people don't know what to
do as well. That's what stops them from sting.
Speaker 2 (09:12):
True.
Speaker 1 (09:12):
Yeah, a lot of folks are you know, they're a
little they might not know exactly what workouts to hit,
you know, and it's like, well, I don't have money
for a personal trainer, you know. But then of course,
you know, we're in a digital age. It's like you
can find almost any work out you want. Yeah, you know,
just about going to YouTube.
Speaker 3 (09:29):
Right, there's podcasts, there's books, there's instagrams even you do
you want to read out some of the fitness instagrams
that are oh not as legit, but you can tell.
Speaker 1 (09:40):
Do you run into a lot of those you feel
like like problematic, Like people are like, oh, I found
this great thing on Instagram and it's it could be amazing.
What do you think about this?
Speaker 3 (09:48):
Well, got some dishonesty on Instagram? I don't tell, but
you know you're good buddy. Builders and people that are
maybe on gear of some sort oh.
Speaker 2 (10:00):
A steroids who are saying that like, oh, do this workout,
you'll look this way, But really they look that way
because they're taking some performance enhancing drugs or.
Speaker 3 (10:09):
Even surgeries, Yeah, enhance themselves. And my booty building program.
But that's not how they got their booty.
Speaker 1 (10:19):
No, okay, okay, do you guys feel like you run
into a lot of that now? You know, kind of
in the New Age, you get folks who are like,
you know, so so hell been on? Oh well, you know,
I don't know if I need to really work out.
You know, a friend of mine just went and you know,
they got the they got the BBO, they got the
light bulb, they got whatever whatever ozempics see I heard about.
(10:40):
Is ozipic really like getting in the way you think
of folks who are legitimately trying to do it the
right way.
Speaker 2 (10:46):
No, I don't think. I don't think it will ever
stop people from legitimately trying to do it the right way.
And honestly, ozempic is a tool, right, I just think
this tool may be overused in some cases. Ozempic is
four type two diabetics originally, and then they're like, oh,
actually it helps people lose weight, so we can start
using it from that, and then people are everybody who's
(11:08):
like wants to lose weight, as like, oh, sign me up,
get me on the on zepic train. Right. What I'd
just like to see more of is those people who
are reaching for a zempic to reach for diet and
lifestyle changes first, maybe do both instead of just one
or the other.
Speaker 3 (11:25):
Yeah, we really don't know what path it's going to
go down with the zembic because it's still so new
and we are not speaking to a lot of people
in the gyms at the moment who are admitting to
being on it. Really, I think most people who already
go to fitness SF are committed to doing it the
more natural way, and I think people who are struggling
(11:45):
who don't know what to do are more likely to
reach for some medication or something like that. But hopefully
once they get on the right track, then they have
the motivation to keep going in other ways as well.
Speaker 1 (11:57):
Are you seeing like maybe a decline in like membership
because of folks who might be like using stuff like that.
Speaker 3 (12:03):
No, I don't think so. I think working out gives
you so much more than just weight loss, so it's
not gonna lose its groove in society. Like you need
it for stress release and to burn energy, and it's
we have a nice community at the gym, so's it's fun.
It's fun to sweat and challenge yourself and see the
(12:23):
same people you see every day and be you.
Speaker 2 (12:26):
Know, totally and real. Talk. Most of the people I
talked to at the gym, they got started because they
want to look hot or be more athletic. Right, That's
what guess people started. But what keeps people working out
consistently is what it does for their mental health. How
confident they feel, how good they feel, moving away from
feelings of anxiety or feelings of depression into more powerful
(12:48):
states of like confidence and energy. And there's one study
that I want to talk about and I think everybody
should be aware of this. They did a study with
zoloft in particular, which is commonly prescribed for anxiety. And
they tested a few different groups. They had like a
control group which just got placebo. They had a group
(13:10):
that just did exercise as an intervention. They had a
group that just did zoloft as an intervention, and then
they had a group that did exercise and zoloft okay.
And this was for treating depression specifically. And what they
found is that exercise and zoloft together was the most
effective treatment for depression.
Speaker 3 (13:28):
Wow.
Speaker 2 (13:28):
Right, So exercise and zoll Off together the most effective
exercise by itself was the second most effective. So exercise
alone was actually more effective than zoloft alone, and it
was only marginally less effective than exercise and zoloft together.
But you don't hear people talking about that. People are
(13:49):
reaching for the zoloft first and the exercise later. But
it's like, no, This study points to the fact that, hey,
you actually have the power to feel good right now,
you just have to go get a workout in.
Speaker 1 (13:59):
Yeah, but it's easy to say that, you know what
I mean, how many people. I mean, let's be honest,
you know, I mean, I can always be for myself.
Sometimes I feel like a lazy bastard. I don't want
to go to the gym, you know what I mean.
So for some folks who might actually have, you know,
anxietal problems, it's super simple to just grab a peel,
I can pop that, you know what I mean, instead
of having to get up go to the gym, especially
(14:22):
if I'm already like, okay, I've already had a work day,
you know what I mean, and now I just kind
of want to decompress, you know. It feels like more
of a chore totally.
Speaker 2 (14:32):
And you're right, I don't want to knock off Zoloft
as a tool, right, And I think every tool has
its place. We just want to make sure we're using
the right tool for the right job. And so maybe,
you know, maybe like for me, if I was dealing
with anxiety, I might start off on Zoloft and then
transition to exercise and then see if I still need
the zoloft after that. And I can't say, like, growing up,
(14:53):
I did experience a lot of anxiety. And one of
the reasons why I am so committed to working out
and sharing working out with people is because of how
working out made me feel right, how it shifted me
out of those anxious states, indue states of confidence and
not to me, that's that's the thing that is a
really powerful lesson that don't want to bring to people.
Speaker 3 (15:16):
I have a question for you, actually, yes, what was
it about sports that kept you motivated?
Speaker 1 (15:24):
I think I love the competition, you know, like even
growing up, like you know, like in my younger years,
I definitely like I played a lot of different sports,
everything from soccer to you know, basketball. But once I
got into high school, like I was playing football, you
know what I mean, and I did rugby, you know,
(15:45):
some track, track and field.
Speaker 3 (15:46):
Uh.
Speaker 1 (15:46):
And for me, I think it was really just competing,
you know, getting out there. I wanted to get on
the field as much as possible. Uh. And I mean,
you know, I don't think I'll ever put on a
pair of pads again. But I mean for me, that
was the you know, that was the that was the incentive.
I really wanted to get out there and just get that.
I mean, I mean, you know, you're a young, warm
blooded man. I just want to get out there and
(16:07):
get it all out.
Speaker 3 (16:08):
You know.
Speaker 1 (16:10):
And so that that for sure was like that was
the motivation.
Speaker 3 (16:13):
And what is your biggest hesitation with going to the gym?
Speaker 1 (16:16):
Biggest biggest hesitation. Now, I'm tired, like you know, so
you know, so I've been working in radio now for
a number of years. Also the youth development as well,
So I work with some youngsters here in San Francisco,
you know, most months out of the year. So you know,
for me, outside of that, I still do like I
(16:36):
do party hosting, you know what I mean, podcast I
do a lot, so and I wake up at four
am every day. So it's like, you know, up I
give you know, thankfully, you know, my job unlike a
lot of other folks. It's not a full like I'm
not there for twelve hours or anything like that, but
it's always going on. My job never ends because I'm
(16:57):
always kind of on the clock per se, you know
what I mean. It doesn't stop when I leave this building.
So it's it's just I think a lot of it is.
It's kind of like I think a lot of it.
Probably it was just like probably mental fatigue. I'm like, Okay,
I get done here, I'm ready for a nap, right, ye,
(17:18):
I'm ready for a nap. I wake up for a nap,
or if I'm already not hungry, I want to eat,
you know. Then I might have a couple of meetings,
maybe have to go somewhere and meet up with some folks,
and then after that it's like, well, now is the
evening time. I want to eat dinner. I want to
sit the fuck down, and I want to watch some
mindless TV until I fall asleep on my couch.
Speaker 3 (17:40):
Yeah.
Speaker 1 (17:40):
That's and that's typically how it goes, you know.
Speaker 3 (17:44):
Yeah, So in your situation, I would say you need
to bring back that competitive nature to working out whether
you're competing against yourself or competing against somebody else, get
a gym buddy and you know, a spouse or whatever
and have them do something, or a trainer.
Speaker 1 (18:00):
Yeah, but then it's like, you know, financial responsibility, you know,
make friends with the trainer. Oh does that? Do they
get deals?
Speaker 3 (18:09):
Is that?
Speaker 2 (18:11):
Well?
Speaker 3 (18:12):
People like Steven will work out in any opportunity. So yeah, yeah,
once you uh, once you start adding it slowly back
into the routine, it gets much easier to prioritize, and
you'll probably find yourself picking working out over some of
the other activities that you do to wind down.
Speaker 1 (18:31):
Like drinking and courting women that's all beat.
Speaker 3 (18:36):
Or even even watching mindless TV shows. You can do
that on a treadmill or on a bike.
Speaker 1 (18:41):
Yeah. So I also no like full transparency. I do
have a treadmill in my home. During the pandemic, I
got a tribul I got I've got more than enough
equipment at my house. I got a pull a bar,
I got what do you call wall bands, I got
a treadmill, I got an ab roller, I got weights,
you know, definitely like a crow bar and a couple
(19:01):
of dumb balls I got. You know, my dad just
gave me a couple more. I got more than enough
stuff to make sure I do something every single day,
you know, kettle bills, you name it.
Speaker 3 (19:09):
So you just need a challenge.
Speaker 1 (19:11):
It's like I said, it's like you know, it's I
think for me, at least, waking up so early by
the time like the day is kind of like drawing down.
I feel like I have an early ramp up and
then I just kind of want to go downhill from there. Yeah,
I think that's what it is, And working out sometimes
feels like another peak instead of the valley.
Speaker 2 (19:29):
I'm trying to get to it.
Speaker 3 (19:30):
It definitely, and it would definitely feel like that in
the beginning for everyone. It sucks to start off with, yeah,
but once you start to build it and get stronger
and see some of the results, you want to do it.
And then you also start feeling less tired and you
are you get more energy, you feel energized from being
(19:51):
fitter and caring for health, and typically starting to work
out will then alter other habits in your life too,
because you don't want to wake up early, get a
workout in, and then undo that hard work with ice
cream pizza. Yeah, so it motivates alcohol. You can still
enjoy some alcohol, but see what.
Speaker 1 (20:12):
Don't tell me that because Hennessy and I have a
love offing, so you know, I'll pick her over running
any day.
Speaker 3 (20:19):
Just FYI, maybe both to start and then you can slowly.
Speaker 1 (20:23):
Drunk sprints that could work. That could work.
Speaker 2 (20:27):
They have a beer mile that is a thing, is it?
You got to check out the Beer mile Championships. These
guys they run super fast, but you got to chug
a beer every quarter lap, don't. I'm not recommending it.
I'm just saying it's very entertaining to watch purely as
an entertainment thing.
Speaker 1 (20:42):
You gotta go to the YouTube leak. I gotta see.
Speaker 2 (20:44):
I'll have to send it to you.
Speaker 1 (20:45):
Yeah. Now I do have a question. What do you have, Like,
what advice would you guys give somebody like if you're
trying to figure out what workouts and diets work best
for their body type, Because I do know that a
lot of folks generally struggling to be like I've done
all the diets, working out and I just can't get
rid of, you know, this mid section and they'll get discouraged.
Speaker 3 (21:05):
Right.
Speaker 1 (21:05):
A lot of times we don't see those results. And
of course, you know, thanks to the social media age,
our patient is our patients is extremely short, right, So
what do you have to say to those folks who
are like, how do I find that perfect blend to
work for me?
Speaker 2 (21:20):
That's a great question. Different people have different sensitivity to carbs,
so and that also depends on your activity level, So
matching your carb intake to your activity level is super important.
The other thing I would encourage people to do is
really focus on going low glycemic with their diet.
Speaker 1 (21:39):
And what exactly is that last worthy of Stevenough. I
went to college, but.
Speaker 2 (21:42):
I'm glad you had with that one. So basically, not
all carbohydrates affect your body the same way. So certain
ones cause your blood sugar to spike way up. Other
ones keep the blood sugar nice and low. So you
want to stick to the carbohydrates that keep the blood
sugar nice and low. So things like, you know, things
with fiber like sweet potato for example, is a good one.
(22:07):
And then high glicement carbohydrates, things like sugar basically spike
your blood sugar way up. And what happens when your
sugar goes your blood sugar goes way up, is then
your body goes into like a storage mode, so it
tries to store all that as fat or muscle, depending
on where you're at. And actually, one of the tips
that I have for people, especially with the holidays coming up,
(22:29):
is if you get a good weight training workout prior
to having a big meal like eating your Thanksgiving pie
and stuff, you can actually activate your muscles so your
muscles will absorb that blood sugar preferentially over your body fat.
So you can basically, through training your muscles send that
energy straight to your muscle. And if you want to
(22:51):
send it to a particular place like your shoulders or
butt or whatever, just work out that muscle really hard.
Go have your Halloween candy, Thanksgiving meal, whatever, You're gonna
send no nutrition right to that muscle. You're gonna grow
that muscle. It's gonna get bigger.
Speaker 1 (23:04):
So you're gonna tell me. I could let my lady
friend know, hey, do a couple of glute workouts, but
before we have some some sweet potato pie, and it'll
really go to your yams.
Speaker 2 (23:17):
Yep.
Speaker 1 (23:17):
That's that's wonderful. That's wonderful. That's that's you saw where
I was going with that, right, sir? Okay, I got it.
I got okay. So that's pretty good because I did
want to know, like, what are some tips you guys
would get folks who are trying to like really watch
you know, their way, and you know, maybe they are
very fresh to their to their fitness goals or at
least on their fitness journey. Uh, you know looking and
(23:39):
we're I mean we're standing down the barrel of these
holidays right now, man, Like, you know, how would somebody
go about trying to stay stay with it? So that's
absolutely one great way.
Speaker 3 (23:47):
Right, I would say, when you're sitting down for a
big meal, eat the meat, proteins and vegetables first, and
that way you're filling up on the healthiest stuff. Yeah,
and then you're likely to eat less of the bad stuff.
But also you can indulge a little bit, you know,
don't try and cut it out completely, because that's where
(24:07):
people over indulge, because then they give up. They're like,
oh I already ate some and I'm just gonna eat
all of it.
Speaker 1 (24:13):
Yeah.
Speaker 3 (24:13):
Yeah, if you allow yourself to have a little bit,
it's way easier to keep it under control.
Speaker 1 (24:17):
Yeah, oh the heavy binging, Like like I know, personally
for myself, I'll do that, right, I'll go maybe you know, Okay,
you know, I went four or five days, I didn't
have any sweets, you know, I didn't drink anything. It's good,
and then the next you know, six or seven, I'm
drinking every single day.
Speaker 3 (24:37):
Yeah, you know, all the scarcity mindset. Then once you
have the thing that you've been wanting, then you want
to keep it for a while. So if you just
allow yourself to have a little every day or a
little bit for the holidays especially, then you've sort of
avoid that problem.
Speaker 2 (24:51):
And just to highlight and underlying Crystal's first point about
eating your protein first before you put the carbs in,
before you put the dessert in. Study show that actually
does regulate your blood sugar quite a bit really, so
it's a very effective strategy. Yeah, eat that. Eat the
turkey first, right, Turkey first, vegetables, you know, get all
(25:11):
that stuff in, and then save the carbs for the
end of the meal, and you won't get those blood
sugar spikes the way you would if you just you know,
went straight to poundtown with the carbohydrates.
Speaker 1 (25:20):
Okay, all right, are there any absolute nose on the
holiday like spread for folks who are looking to try
to get their fitness moving, Like see.
Speaker 3 (25:32):
I don't know. I don't think we have any hard nose.
It's everything in moderation.
Speaker 2 (25:37):
Okay for me, I think really you got to put
your mental health first, especially with the holidays can be
a difficult time for people, and so you got to
make sure that you're in a calm, cool, collective mind state.
You're taking care of yourself and making sure that you
know you have everything you need and uh, and then
(25:58):
from there it'll be easier to make choices that you
want to make that are gonna onlign with your fitness.
Speaker 1 (26:03):
Okay.
Speaker 2 (26:03):
Right, So if you're if you're letting yourself get upset,
or you know, you're getting into it with maybe some
family members you don't get along with it or whatever,
you know, whatever things can happen that's gonna throw you
off your game. Right, So you got to take care
of yourself first, make sure that you're in a good
mind state. And there are a lot of ways you
can do that. Working out is one of them, right
(26:24):
to you know, really beat that dead horse and then
everything else will flow from there.
Speaker 1 (26:31):
Okay, let me play devil's advocate to what you just said. Yeah,
what about someone like me? So my birthday is kind
of in the holiday season. So I'm a November baby.
Shout out to the Scorpios. It's our season, Ganggang. So
my birth is, like, you know, a week before Thanksgiving.
So if somebody's kind of like me and they're like, hey,
I'm in birthday mode, I'm you know, I'm getting all
(26:53):
my favorite stuffy yeah right, oh yeah, just finished the
birthday trip. Now I'm coming home is thanks. Yeah, I'm
gonna keep on going. Then you get done with that,
then it's like, hey, well, i mean Christmas is almost here.
I'm spending all my money shopping. Might as well treat myself.
Then boom, Christmas is here. Guess what's next New Year's
(27:14):
And I'm literally just go on a two month bender,
Like how do we fight that? And it's not even sadness,
It is not even rough. My mental is great. I'm
in a good mood.
Speaker 2 (27:26):
Yeah. To me, that comes down to attitude, right, Like
It's like dessert. Dessert should be a sometimes thing, not
an all the time thing, right, And it's a personal
choice how you manage that. But if if a sometimes
thing like partying going hard, that should be a sometimes thing, right,
not an all the time thing. If it turns into
(27:46):
an all the time thing. Then you need to pause.
You're like, okay, yo, this is turned into an all
the time thing.
Speaker 1 (27:51):
Do you know what industry I work in, Steven, that's
hard not.
Speaker 2 (27:53):
To Okay, yeah, that's fair, that's fair.
Speaker 3 (27:57):
He's actually lost touch with the patia. Oh and the
common man with his workout. Oh my, his passions.
Speaker 1 (28:05):
I mean, we outside, we outside here, Steven.
Speaker 3 (28:09):
Go back in your past and remember what it was
like before you had all of this discipline.
Speaker 2 (28:14):
Well, I mean there's like a whole sober party movement now.
I mean, how many artists do you know who?
Speaker 1 (28:20):
I mean?
Speaker 2 (28:20):
Fifty cent great example, right, I was reading fifty cents?
But great book. Uh wrote it with Robert Green. I
think it's called the fiftieth Law. He has a story
in the book, right. Or he's in the club. He
has a champagne brand. He's just released. Everybody's turning up
having a good time. He's holding a bottle of champagne,
just like taking SIPs off the bottle. Everybody's having a
(28:42):
great time in the club. Well, it turns out he
had his personal assistant go backstage empty the champagne out
of the bottle, put ginger ale in there. He's sipping
ginger ale. He's not even drinking alcohol. He's having a
great time schmoozing all this stuff, but he's doing it
in a way that lines up with his fitness goals.
Speaker 1 (29:00):
You're still drinking a whole bunch of sugar. That's true.
Speaker 3 (29:03):
That's not a great option notion.
Speaker 2 (29:06):
I mean, you could put Lacroix in there, like whatever,
whatever you want. You know, you could just make a
different choice in the moment.
Speaker 3 (29:17):
Once you start on the fitness journey, you can still
allow yourself some time to party and you know, let loose,
but you still want to implement just a little bit
of the same attitude in with everything. So if I
go out, not that I do that a lot anymore,
but instead of having a bunch of margaritas, I just
take some shots, got less calories, but I'm still getting
the same feeling and I'm still hanging out with friends. Yeah,
(29:38):
I feel like it's a similar thing. You do something bad,
you do something good. Just level them out and do
one for one. So if you're going to be on
vacation eating a bunch of stuff, take thirty minutes and
go for a decent walk first, okay, okay.
Speaker 2 (29:53):
Or if you know you have a birthday coming up,
you know, take that week leading up to the birthday
to be really good, you know, so you're really on
it that whole week and then you know Friday rolls
around it's your birthday. Then hey, you know that's balance, right,
your balance.
Speaker 1 (30:10):
I can hear that.
Speaker 3 (30:11):
I think the most important thing is not to punish yourself,
not to give up.
Speaker 1 (30:15):
Okay, we're saying at some point knowing that you got
to get back on the.
Speaker 3 (30:20):
Fine, come back to it.
Speaker 1 (30:22):
Now. You did mention the word. I actually was looking
for a crystal, which is disciplined. Right. I think a
lot of times we allow ourselves to kind of brush
off things right because we feared discipline or a lot
of us haven't been taught it right, and it's something
(30:42):
that we like. I think a lot of people need
to kind of get back to in many aspects of life.
Now we can be disciplined with the things that we
know we have to do. You know, you got to
get your ass up and go to work, right otherwise
you we sleep on the street, right, you know you
should at least pay those bills otherwise, you know, light's gone,
(31:04):
car gone we have repercussions for those For somebody who's like, look,
I do have discipline issues in the areas of my
life that I can kind of pick and choose, what
would you say or what advice would you give them
to try to implement that in all aspects, especially when
it comes to their fitness.
Speaker 3 (31:21):
I think all of the examples that you just listed,
people have discipline because they have to because there's a
negative consequence.
Speaker 2 (31:28):
And they're accountable to those things.
Speaker 3 (31:30):
Yes, but if you have faith in what you're doing,
knowing that you have a positive result coming, then it's
easy to have discipline. But I think a lot of
people don't know what will happen if they stay on
their diet, or if they stay with their workout program, yeah,
or if they even you know, just are a little
bit active each day. They don't really believe in the
(31:51):
positive aspect of that. But once you know it, once
you start to get some of those results, it's really
easy to keep going and the results keep getting better,
keep getting rewarded. So you have to start to even
be on that journey.
Speaker 2 (32:05):
Yeah, Crystal speaking to the power of knowing someone or
being friends with someone who knows how to get fit
and knows what's in store for you. Right, If somebody
knows what you can do and they just need to
encourage you to keep doing it, you're going to be
that much more likely to keep doing it. And ultimately,
what that creates as accountability, right, Because what you're saying
(32:26):
is we have discipline in the areas we're accountable, we
don't show up to work, we get fired, Right, that's accountability.
But when it comes to fitness, that's like an optional
thing that we can choose to do or not do.
We have freedom, right, and that's great. And so one
thing we can do for ourselves is create accountability in
that area through friendship or through having a trainer or
whatever works for you and your lifestyle. And once once
(32:49):
you get accountable to the thing that you want to
be disciplined about, it really helps to have the discipline
and then you also have someone who's there to guide
you and encourage you when you feel like giving up.
Because ultimate discipline comes down to doing something whether you
feel like doing it or not. Right, your feelings are
kind of irrelevant about it because you're going to do
it anyway, even if it feels hard, even if it
(33:11):
feels easy, even if it feels fun, even if it
feels no fun, Like, all of that just becomes noise
because you're going to do it no matter what.
Speaker 1 (33:19):
I feel like we all need to have some form
of accountability towards health simply because you know, you're not
young forever. Right, And I'll tell you this much. Last
year I lost one of my closest friends in the world,
and thank you. His name was shout out to my brother,
Floyd Croume. Very young man, very very young. And I've
(33:41):
known this man my you know, the bulk of my life.
I mean, we played Little League together and passed away
because of health complications, you know, and you know our
whole life. He was, you know, a little heavier, and
as the years go by, it's, oh, well, you know,
I'll get in shape day, I'll care about it one day,
(34:01):
I'll care about it another day, and then ultimately it's
like the same way, none of us know, your time
runs out, right, Yeah. So I would say, like for
somebody who's like, Okay, well, if not work it doesn't
If not working out doesn't have immediate repercussions, right, why
(34:24):
should I care?
Speaker 2 (34:26):
I have?
Speaker 3 (34:26):
I have two points. You're growing a little bit of
a tangent here. Okay, So I think a lot of
people when they start off with a fitness goal, it's
something very loose. It's like, oh, I want to just
lose weight. Wait, what does that mean?
Speaker 1 (34:38):
I want to look good in this dress. I've got
to go to a wed and in three months.
Speaker 3 (34:41):
If you can really define goals, then it's much easier
to start working towards them. And your goal doesn't have
to be just to be thinner, or even even saying
I want to be stronger. Okay, well what is that?
Is that moving up in weight, or is that running
a marathon? Or is that beating a friend? There's so
many options. So if you can competitive, I'm a little competitive.
Speaker 1 (35:04):
Ah, got it.
Speaker 3 (35:07):
But you know, my goal initially when I first started
was to be really thin. I wanted to be like
all the girls I was seeing in the media. I
wanted to have a thigh gap. Now I want to
be able to tell Steven that I PRD my deadlift.
You know, I have different goals. I have more motivation
(35:27):
that comes. And one thing that's really difficult is to
convince people to figure out deeper versions of their goals
because they shrug it off. They dismiss it. They're like, no,
I'm just gonna I'm gonna lose some pounds just by
running on the treadmill. Okay, well that's really boring. Running
on a treadmill is so boring. But we have all
of these tools that are progressing throughout the fitness industry
(35:50):
and FINNESSSF actually has a partnership with a company called
inside Tracker that does blood and DNA testing, so you
get a much more in depth look at who you
are and what's going on in your life, both genetically
and also present moment based on your habits and your diet.
And from there it gives you a bunch of information
(36:11):
that you can create goals.
Speaker 2 (36:12):
From literally personalized recommendations based on your blood draw based
on your personal blood work. It tells you, hey, these
are the top seven things that you need to do
to improve your health right now.
Speaker 3 (36:23):
Really yeah, so you don't have that guessing work. You
know where you lay. And like your friend who unfortunately passed,
if he had done something like that and invested in that,
then maybe he would have seen some of this stuff
coming and he could have started to work on it,
which is that's what we need. We need people to
care and we need people to be deep diving. And
(36:45):
then in the gym role, once people have that information,
they can show it to us and then we can
be like, Okay, great, we know where to go from here.
Let's get you started on ABC. And they don't have
to be gigantic things that you're changing day to day.
Speaker 2 (37:01):
It could be well, small wins lead the big wins, Yes, exactly.
Speaker 3 (37:05):
You know. It could be eating a probatic. It could
be taking more steps in a day. It could be
picking something up putting it back down again. That's heavy. Yeah,
and that's all doable. There's really no reason not to
do that.
Speaker 2 (37:20):
Yeah, yeah, I think you know, we all have these
wake up call moments, right, and you know, if we're lucky,
they come early enough that we can do something about them.
Speaker 3 (37:30):
Right.
Speaker 2 (37:31):
And I know a ton of trainers. I know a
ton of fitness people and a lot of trainers who
become trainers. They got into it because they got a
wake up call and they want to start waking other
people up. Right. They're like, hey, you know, my health
was bad, I had this wake up call. I was
able to turn it around. Let me help you turn
around too, And so I hope that this conversation serves
(37:53):
as a wake up call to get people thinking, like, hey, yeah,
taking care of my health is one of the most
important things I can do. It's not urgent, and like
it can really I can neglect it because I'm just
caught up in the moment taking care of what's right
now with like the current thing that's popping up. But
we can only do that so long before the wheels
fall off. So let's all make some time, hopefully on
(38:16):
a daily basis, as a discipline, to invest some time
and energy into our health and then hopefully we'll never
have that kind of wake up call moment, you know.
Speaker 1 (38:26):
Yeah, yeah, And again, just speaking for me personally, I
feel like I'm trying to I'm trying to change my
mindset around it specifically for that. You know, I've got
a family that's been riddled with you know, heart disease,
high blood pressure, diabetes, you know, renal disease, a lot
(38:46):
of stuff. And you know, my blood pressure numbers have
been elevated over the last few years. I just started
having to take medication because my blood pressure is high.
I don't want to do that at all, not in
the slight and I'm like, you know, I'm still a
young man. I feel somewhat and I feel like, you know,
(39:08):
like like that's bogus, you know, But also I have
to have that that that true realization kind of what
you just spoke about, of being like, Okay, I need
to I need to take this as a wake up
call and care more about going to work out than
sitting at home and having a drink. Yeah, you know,
(39:31):
And I absolutely feel like folks can relate to that,
because you know, it's so much easier to do the
things that we enjoy doing, whether that's just sitting down
and relaxing, you know, and being a bit of a
couch potato versus going out and actually, you know, putting
some work in.
Speaker 2 (39:48):
And I love being a couch potato. I love nothing
more than just popping on the couch throwing on some
Netflix like it's great, and you know, especially at the
end of a long day, I just want to go
home and do that also. And so I think one
important thing to realize is, you know, we want tend
to want to see the things that we see other
people doing around us. So walking into a gym, you
(40:10):
see other people working out. Oh, this guy over here
is bench pressing. This person over here is doing curls,
this person over here is on the treadmill. It subconsciously
affects your mind, so it's like, okay, okay, like I'm
gonna do that stuff. It motivates you. So just being
in the environment all of a sudden, now you're shifting
from Oh, I'm just gonna PLoP on the couch and
(40:31):
you know, grab a drink, throw on the Netflix, to Okay,
I'm gonna, you know, do my workout for twenty thirty
fifty minutes, maybe an hour or whatever and then go
home and relax Versus I'm just gonna relax right now.
Speaker 3 (40:44):
It is better if you earn it, Okay.
Speaker 1 (40:47):
So when Layman's terms, Steven said, gets your ass in
the gym. Okay. So is there anything else you all
want to like give to the people, Say to the people,
let them know where you find where to find you
any other advice, especially like I said, right now, going
to this holiday season, I mean, you are the gurus here.
Speaker 3 (41:04):
Yeah. I think that working out has been given a
bad rap, and what people think that it's going to
look like for them long term seems really boring and unpleasant.
But I want people to come in. We've got free
day trials, so anyone that wants to who lives in
the Bay area can come try the gym for free.
Come talk to our staff because we love seeing people win.
(41:27):
We don't care where you are on your journey. Let
us know what you want to do and let's get there.
Let's do it together. I want to see women doing
pull ups specifically, and I want to see men competing
in in strength goals as well. I want to see
people beating their own personal records.
Speaker 1 (41:46):
You got to start, so that's what it is.
Speaker 2 (41:49):
I would say, give us a follow at Fitness SF
on Instagram. My friend Ben is the social media guy.
We pump out a lot of gym humor skits, so
we like to have a lot of fun. Soon as
you get in the gym, make some friends, meet some people.
I think you're just gonna be psyched to be there.
There's a reason it's called the health club, right, It's
like go to everybody loves going to the club. Just
(42:09):
go to the health club on a weeknight, you know,
turn up with your workout, and uh, give me a follow.
I'm Fractal Strength on Instagram. That's f R a C T,
A L strength, and I pump out a lot of
material on there. That's kind of the easiest way to
follow me.
Speaker 3 (42:28):
Yeah, and just stop and keep going.
Speaker 1 (42:31):
You want to shout out to your social media?
Speaker 3 (42:32):
Oh my social media? Yeah, this is a pot sure,
I guess. I mean, I don't want to give anybody
fitness advice because I'm not a trainer. I just want
to make sure that.
Speaker 1 (42:42):
Okay, she likes, she likes. Just so you know, Crystal
knows a lot about my Instagram is not about training videos.
I'll be looking cute to my dress.
Speaker 3 (42:51):
I'm doing fitness stuff for sure, but it's my fitness stuff.
Speaker 2 (42:54):
Okay, sorry, I mean Crystal was talking about pull ups.
How many pull ups can you do? Crystal?
Speaker 3 (42:58):
Ten?
Speaker 1 (42:59):
Straight straight out bang them out?
Speaker 2 (43:01):
Hey that's there.
Speaker 3 (43:04):
Yeah, yeah, yeah. If anyone wants to follow my journey,
feel free. It's all things forward, all things forward on Instagram.
Speaker 1 (43:11):
Okay, all right, Well, I definitely appreciate y'all for coming up,
sitting down, having a word with me, and I will
I will say the staff over at fitness that stuff
is wonderful. I've been going to you guys gym for
a while. Everything from the Soma location over to the
Oakland location, which I pretty much hit on a regular
basis now. Yeah, so shout out to everybody over there
(43:32):
man that and it does. It feels very feels very homey.
I absolutely missed the sauna. Shout out to COVID for
snatching that away from us.
Speaker 3 (43:42):
But I'm trying to get a location. Yeah, so if
anybody wants one, let me know. I'm gonna tell you
those numbers will make it happen.
Speaker 1 (43:51):
We'll sign my name to that petition, sister. All right, Well,
we appreciate y'all for coming up again. Shout out to
all the all the folks are fitness, man, fitness you guys,
get out there, get your workout in, make sure you're good,
and not only close out this twenty twenty four, but
start strong in twenty twenty five.
Speaker 2 (44:07):
Thanks for having us. I really appreciate you.
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