How to lose 10lbs in 8 weeks w/ Crunch Trainer Tee

In today's podcast, Chris aka The Belt Buckle Trainer, helps Crunch Trainer Teevanah get her client to lose 10 pounds in 8 weeks.  

If you want to become a successful Personal Trainer, Show Up Fitness CPT is the BEST personal training certification in fitness.

We're wrestling with the calorie conundrum, peeling back layers of misleading diet myths to reveal the truth about our food choices. Imagine managing your diet with the same acumen as a financial portfolio - that's the level of expertise we're sharing, teaching you how to invest in your health for the long term. With the finesse of a seasoned coach, we navigate the seas of sustainable eating habits, ensuring you're equipped with practical strategies rather than quick fixes, and demonstrating how quality trumps quantity in the world of calories.

Finally, we tackle the trending topic of intermittent fasting, sifting fact from fiction to understand its role in weight loss. Consistency is king in the kingdom of health, and we're illustrating its power through real-life success stories. Whether you're a fitness aficionado or a professional within the industry, this episode is a treasure trove of actionable advice, artfully blending the science of nutrition with the psychology of achievement. Miss T's insights, paired with motivational anecdotes, ensure you're not just informed, but also inspired to maintain the momentum on your health journey.

Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!

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Transcript

Speaker 1: 0:00

Hi everybody and welcome back to the Show Fitness Podcast. Today we are lucky to have Miss T back for podcast number two. She's showing up out of Florida, melbourne. So thank you, t, for taking the time to talk about a problem that we have right now.

Speaker 2: 0:16

Yeah, absolutely. Thank you for inviting me back to the podcast.

Speaker 1: 0:19

So when we first talk, you have to go back into the early 20s not 1920, but the 20th podcast, because we're well over 100 now and T asked so many great questions that she came on here, interviewed me, asked me some cool stuff, and then I saw so much promise in her. We gave her a scholarship to come out to the in-person. But you showed up to the seminar in Miami, which was really neat, with Lifetime, and then she came out for two months in San Diego and now she's a trainer at Crunch. You look at that resume that she has. She's really building that career capital working around qualified trainers to become one of the best at that spot.

Speaker 1: 1:01

But, most importantly, you are following your passion for fitness. And there was a client that came in and they had some nutrition goals, and so first I will address the way that we can help your client. But nutrition coaching is something that you should get paid for. Now at Crunch they combine it into a session, so you're charging, say, 93 for the package that you're doing right now. It's within there. Is that correct?

Speaker 2: 1:30

That is correct.

Speaker 1: 1:31

And do you have any type of formal coaching or education that they guide you through, or is it kind of like to each their own? Hopefully they know what they're talking about.

Speaker 2: 1:42

So there's no education or guidance. It's kind of like you know, to each their own. You kind of figure it out as you go.

Speaker 1: 1:49

And that's very common with our profession, which is a half full glass. You got to be optimistic and think of it as all right. Well, if I go through and get my SUFNC show up, or level two, you're working with Mel. You're going to learn case examples Now how you handle it at your gym. You couldn't charge because they may see that as taking money from them. So you always want to make sure that you're being respectful of the business entity that you're working under, but ask for forgiveness and not permission. So, for example, what's your client's name, if you don't mind, or you can give her a fake name.

Speaker 2: 2:29

Yeah, her name is Colleen.

Speaker 1: 2:31

So, colleen, love to help you with nutrition. As you know, Crunch provides us as part of the services within the training, but I am also a level two nutrition coach and that's more advanced nutrition coaching certification, and so I would be more than happy to get into that, but it's a little more advanced. So if you want to take me to dinner one night, we can go, have a nice little steak dinner, some wine you can wine and dine me. I would be more than happy to give you the more complexities behind that, whereas now I'm going to suggest, you know, doing some food logging, taking some photos of your food, I can give you some simple macro breakdowns, talk about protein, eat more fruits and vegetables and water, but that's pretty much all we're going to get into when it comes to nutrition. So I'll let you decide on that, colleen, and that's how I would handle that scenario.

Speaker 1: 3:18

Because there's so much that goes into nutrition, I don't think it's fair to put that responsibility on the trainer within the session. So it's like, instead of being a jack of all trades, can you imagine a client coming in saying you know, I want to lose fat, but I also want to run a marathon and I want to be a physique competitor and I want to throw a baseball 95 miles per hour and I was like whoa, whoa, whoa, choose one or two. We can't do all this at once. So what are her goals? What does she come to you about?

Speaker 2: 3:50

So she came to me because her 65th birthday is coming up in eight weeks and she wants to lose 10 pounds. She's currently 150 and she wants to get down to 140. And she also wants to build muscle in her lower body. She works a desk job eight hours and she comes in and she does cardio like seven days a week. Great.

Speaker 1: 4:13

Always use positive vocabulary. The thing with nutrition is we're going down a lifetime hole of dogma and things that we have subscribed to family members who've told us stuff. There's a lot to unpack, and so the first thing that I will do is dig a little deeper on those goals. And so she wants to lose 10 pounds by her 65th birthday. Why does she want to lose 10 pounds?

Speaker 2: 4:41

She said that she wants to lose 10 pounds because she wants to basically have her kids. I would say have her kids. Approval to say like mom, like you know, you look great and things like that. And so when she told me that I had asked her okay, well, are we doing it for your kids or are we doing it for yourself? And then she sat back and she was like I guess I'm doing it for myself, but I really just, you know, want my kids and everyone to say wow, you look really good.

Speaker 1: 5:08

I love that. So I would spin it in a way just like you did, but put a cherry on top and say Colleen, I want you to close your eyes for a second and do this visualization Eight weeks from now, you are in the best shape of your life and you walk into your party and all of your kids say, oh my God, mom, you look amazing. Grandma, you look great. What have you been doing? You're a rock star. How does that feel? Get her to say, oh my God, it feels so awesome. Now, what if I were to tell you you only lost two pounds, and they still said that same thing? Would you be upset with those results? Well, that's a good point, chris. Now that I think about it, I just want that approval from them, okay, well, so instead of going to that 10 pounds, let's focus on getting stronger and moving better. Just how you carry yourself to the party is going to help with that. I'm not saying we can't do 10 pounds in eight weeks. That's very doable. But I want to change your mindset to get around something that's more feasible. That's why we look at those SMART goals specific, measurable, attainable, realistic and timely. Are they specific? Kind of yes, we have the 10 pounds we'll lose. Are they measurable? That's 10 pounds, sure. Are they attainable? Yes, are they realistic? Sure. Are they timely? Sure. So those work. But we need to dig a little deeper.

Speaker 1: 6:26

So I like to start off all of my consultations in a nerdy way, very, very positive. But I set the expectation that you should take photos of your food so I can come up with a guesstimation of how much we're consuming. Whatever my client tells me, I always like to tag on 1.5. So my client says that she's eating 1,500 calories. I'll take 1,500. And I'm doing this calculation right now. I think it's 1,750. Let's see if I'm right. Time's up by 1.5. And we have oh I was wrong 2,250. So you are consuming 2,250. I don't tell on this, I'm just going to do the math. Because we do not have a fat loss, weight loss problem. We are a morbidly obese nation, so we overconsume. So I want the photos to give me some education on the diligence of a client, but also accountability. And so then, when they show up that first day, when we go over this and we review it, the very first question I ask them some people may disagree with it, to each their own Can you tell me what the first law of thermodynamics is.

Speaker 1: 7:33

And what do you think your client says I don't fucking know, chris. What is it? What is that first law of thermodynamics? Put her on the spot Energy can neither be created nor destroyed. And so what that means, I want you to think of it as in debt terms. So if I have $2,000 and I spend $2,000, how much money do I have left over? And I literally talk to my clients and they go all right, chris, this is pretty dumb. It's zero, great, so there's no debt. Would you agree? Yes, all right. What if I spent $2,200? I would need to get a credit card, I need to go borrow from mom or dad who talked to my sugar mom or sugar daddy, and now I'm in debt $200. I have to pay that back. Think of it the same way with the body If you consume too much.

Speaker 1: 8:24

The first law of thermodynamics states energy can neither be created nor destroyed. So what that means is I have an excess 200 calories, so we're going to store that and, pending on the environment, what's going on? We're probably going to store a little bit in our liver as glycogen, maybe as fat, a little bit in our muscle, probably as glycogen, and then we're going to store the rest as excess adiposity. That's just fat. We have an unlimited supply of fat preserves on the human body. And so if you were to spend 1800, now what do we have? Colleen, she goes well, you just saved $200. Great, you can put that in the piggy bank. You can use that for savings bank. You can use that for saving stuff, whatever.

Speaker 1: 9:06

I tried to make it into something that's more tangible, because calories and nutrition people don't understand. So then I get them to talk through the first law of thermodynamics. There's actually four. There's a zero law, one, two and three. We're not going to get into that stuff. I don't like physics.

Speaker 1: 9:22

Physics, but that's the most important law comes to us as nutrition coaches now calling do you know what a calorie is? And I see this in a way calling you know the fuck a calorie is? No, that's not going to work very well. You say it with a smile and you say it with in. You're intrigued can you tell me what a calorie is? And it's always fascinating because they say they, they're, they're bad. Um, so it makes you fat, it's? It's kind of cute, but you just let her tell you her definition and then you educate her on what it is. A calorie is actually just a unit of measurement. It's increasing the amount of heat, energy and water one degrees, one degree celsius. There's a little more nuance to it, but essentially that's what it is it's a unit of measurement. So, colleen, tell me this if what's your favorite restaurant, pretend like you're her um restaurant I don't know, red lobster red lobster.

Speaker 1: 10:18

Now if we were to drive in your car to red lobster, how far is it from here? She's going to say about two miles. Two miles, all right, how far do we go, colleen? She's going to say two miles, awesome. What if you and I were to walk? How far is it? Still two miles Maybe 20 minutes yeah. Still two miles? All right, yeah, two miles. We were to take an Uber.

Speaker 1: 10:42

Still two miles, still two miles. There's different modes, and so, with calories, it's important to understand. They're not right or wrong. Now, if we needed to get to Red Lobster for a 6.30 dinner appointment and it's 6.25, do you think it would be smart to walk, knowing it takes 15, 20 minutes per mile? No, so there's better modes. Knowing it takes 15, 20 minutes per mile? No, so there's better modes.

Speaker 1: 11:12

Just like, if I'm hungry, an apple would be a really great choice. Having some water would be a great choice which has no calories. Having a protein shake that has 150 calories, 20 grams of protein those would be great choices. You could also have some g gushers. You could have a soda and you're getting the same amount of calories, but you're still going to be hungry later, so you're not going to be satisfied. So that's why it's important to teach you calories aren't bad, they're not good. Everything you've heard out there is from some dipshit who's trying to sell you on something. This is bad carbs, or chips or sugar, and you need to buy into this carnivore. Or do this subscription service for a meal service and I can give you a diet and you will lose weight. But our goal is long-term sustainability. So I need to educate you, just like if I were to tell you stop spending money shopping. You could do that, but you don't understand why you're getting in debt. I need to educate you on the debt process. So I need to educate you on the food process what calories are, and that's a lot to unpack because of how much shit.

Speaker 1: 12:25

You're inundated with family members and friends when you go to your birthday party. You're going to have cake and stuff there. People go oh, it's fine, it's your birthday, you can have it, which you can. It doesn't mean that the cake is bad. It doesn't mean that it's good. It's not like it's exempt from that day. I always use the analogy If you donate $5,000 to charity, did you still donate $5,000? If you didn't have $5,000 and you borrowed it from a friend to donate to charity, t can you give me $5,000 to donate to charity? I'm not going to pay you back. Do you think people are going to be all right with that? It's for a good cause, it's fine, I don't know.

Speaker 1: 13:04

So I know that I'm talking fast and I'm going over all these nuances, but I'm giving you, the listener, what it's like to take your client through this journey, because that's what it is, and we have to unpack a lot of bullshit. So I like to start with the simple stuff and just educating them, because it's not that sexy, but what it does is it shows that you're the qualified professional, and I always let them know if it gets a little too intrinsic, if there's specifics with the nutrition that I can't help you with. That's why I work with a dietician. I have a great team, but I can help you with a lot of this stuff and from most of my clients that have had success with their fat loss journey, the things that they were the best at were training regularly. They're consistently moving, eating more fruits and vegetables, drinking more water and consuming more protein, because there's only three ways to lose fat.

Speaker 1: 14:05

You can eat less. You can move more. You can eat more protein. Those are the only, with calories equated. That's the only way you can lose fat. So now that you have that data, you are given the artillery to be successful for the questions that your clients can ask, because now the realistic part is your clients are going to give you a bunch of scenarios that you aren't prepared for, such as she's 150 pounds, and so you can do some quick math there how many calories are in one pound of fat tea nine right that's for grams.

Speaker 1: 14:38

Oh, one gram of fat is nine calories. One gram of protein and carbs four calories. But total 3,500 calories are in one pound of fat. So if you look at seven days in the week, seven times 500, that's 3,500 calories. So in eight weeks she wants to lose 10 pounds. You can just do the math like that and you can say, essentially we need to lose. You take 3,500, times it by 10, 35,000 calories is what we need to burn. You're doing that in eight weeks. So we need to be burning a little over a pound of fat per week 3,500, so you're looking at an excess of 1,275. So every two weeks we should be burning roughly three pounds of fat. Now it looks great on paper.

Speaker 1: 15:30

Now the easiest way to lose that weight would just be to take out carbs, because carbs are what are called hydrophilic and they attract water, carbon, hydrogen, oxygen. So when you stop consuming carbs, we store carbs in our muscle as glycogen, which attracts water. So if you don't consume carbs, you're going to lose water weight. 70% of our muscle is water, but then you're also decreasing a lot of intake. What does the average person have for breakfast? T, not you, not your health, your friends. Take the average American what do they have?

Speaker 2: 16:07

Something sweet, like a sweet pastry.

Speaker 1: 16:10

Okay, yeah, great. Go to coffee and check out and see what people order. And this veil of ignorance is really challenging for trainers to see, because they think through the lens that they see daily, which is their own. They don't think through the lens of their clients, and so you need to go to places where most people Starbucks. What do people get for breakfast? They get a 600-calorie burrito. They get a latte. They get 1,000 calories. For breakfast, something sweet, a scone or something, and then for a snack, what do you think most people are going to have?

Speaker 2: 16:43

I don't know, like if a handful.

Speaker 1: 16:52

I don't know, like a handful of nuts, sometimes a banana or something sweet. Again, I would say, lean more towards the latter something sweet or chips, or something that is salty and savory, a lot of calories, not very satiating. A banana, a piece of fruit, maybe? Not a lot of people do that, though. For lunch they're having a sandwich, they're having a soda, more chips, having another snack, 300 to 500 calories. And then for dinner we're having a lot of pastas and breads.

Speaker 1: 17:16

It's not to say these things are bad, but the majority of our intake about 70%, is coming from carbohydrates 20% roughly fat, 10% protein. So if you tell someone who's 70% carbs to drop that down to pretty much nothing, well that you created a huge deficit. They're going to lose weight and then also they're going to lose water weight. So that's why these low carb diets are so sexy because you get to buy it from your clients. They start seeing the scale drop, but performance is going to be compromised, mindset's going to be compromised. Those are other things that we need to look at. And what is the long-term sustainability of this? So when you educate your clients, it's really finding the lowest hanging fruit, and the lowest hanging fruit for a lot of our clients is just little bits of movement, walking more.

Speaker 1: 18:05

I had my client today. I said let me check out your phone. I want to look at your iHeart, so her iHealth, whatever it's called the little heart app and she's getting 7,500 steps per day. I said that's great. What do you think we could strive for for the next two months? And I put that on her. I didn't say you have to get 10,000 steps, 20,000 steps, what do you think you can do? And a lot of times your clients will say well, what do you think, chris? And I'll challenge them. I'll say you know, 20% more is pretty good. So that's roughly 10,000. How about you send me your steps per day for the next week? I'll post mine in my story, you post yours in your story.

Speaker 1: 18:38

And by the way, if someone reaches out and says, holy shit, you're getting in great shape, who's your trainer? And they sign up with me. Guess what? I'm taking you out to dinner, I'm giving you free sessions, I'm giving you cash. That's how you have fun with it. For the referrals Steps are such an easy way to get closer to that goal.

Speaker 1: 18:55

The next is going to be water. Cannot goal. The next is going to be water. I cannot tell you how many times I've worked with my clients and I said how many glasses of these do you have per day? And I'm holding up a 16 ounce grande coffee, but it's 16 ounces of water essentially. A lot of my clients said maybe one, and we're like what? So imagine how challenging it is for a client. They're not getting steps. The average trainer says get 10,000 steps. They're not drinking any water. Drink a fucking gallon a day. Oh, and, by the way, give up fast food and chips. Your client's like this fucking blows. This isn't realistic, this isn't fun. You have to put yourself into the shoes of the beholder. What do they want? What are they going through? And it's really challenging. So I just give them a little bit more. So for this first week, let's see if we can get a couple more steps, see if we can drink some more water. And what's your favorite fruit?

Speaker 1: 19:46

T what's your favorite fruit? Bananas Bananas, do you think we could have?

Speaker 2: 19:50

one banana per day, absolutely.

Speaker 1: 19:52

I'm going to challenge you next time when you have that it's called HEC in the nutrition world hungry and energy, hunger, energy and cravings. When that kicks in, take a photo of your banana and send it to me. That's part of the accountability and that's why I charge X amount during and within these nutritional consultations is because I do a lot more than just the generalized advice and sending you a macro breakdown. My nutritional consulting gives you so much more. It's the accountability, it's daily check-ins, it's motivational texts, and I'm going to tag you on Instagram. I'm going to put you on my special Instagram folder, which only people who subscribe to me get access to. That's how you go above and beyond.

Speaker 1: 20:33

Now you're going to have to wiggle your way around the confines of what the gym will allow you to do, and you don't want to say pay me under the table because that's how you get fired or written up. You don't want to do that, but there's a lot of creative ways that you can potentially help your client. What I do not suggest is being very, very strict. You got to get rid of this. You got to get rid of that. No alcohol, no sugar, because even though they have that date in mind.

Speaker 1: 21:00

Eight weeks isn't that long. How are they going to feel when they break it? Are you giving them the education on the why? So if they do have a beer or a glass of wine or a cupcake maybe her birthday party is in eight weeks, but her birthday is in five weeks Is she going to feel guilty for having some fucking cake? She shouldn't. And that's where we need to do a better job as medical professionals, which we are, as level one coaches and level two nutrition coaches is you're holding your clients to that higher standard by drawing a line in the sand? The nutritional services that come with these packages are some guidance around macros. I'll tell you some things that might be good to eat. Try it up. But when you work with me as your nutrition coach, it's a whole different spectrum. You're getting boom, boom, boom, boom, boom and really laid out for your clients. And so what are some questions that are going through your mind and how you can help Colleen with her nutrition goals?

Speaker 2: 22:05

So I feel like I would just have to really brush up on, just do a better job of like brushing up on nutrition in general. So, going back to the videos with Mel, but I don't have a question about her, but just like my other clients, so I have one client, yeah, about nutrition. So one client, um, she's in here five days a week. Basically I would say, chain like a trains, like a power lifter, but she she's taking appetite suppressants and I'm not really sure like how to go about that with her, like with her nutrition, because she's never checked before. So now it's like I don't have like an accurate representation of what it was that she she's eating and now she's not really eating at all. So there's that. Then also I have like an obese client too that wants to lose weight, and I'm I don't really know how to go about that with her. And then also one client who's pre-diabetic and she wants to lose weight too.

Speaker 1: 23:04

So everyone, minus the power lifter, falls under the same suggestions for the nutritional guidance Finding low hanging fruit that we can help them be consistent, we can help them consistently follow. And when we are obese there is a genetic factor. We can help them be consistent. We can help them consistently follow. And when we are obese, there is a genetic factor. There's a lot that goes into it. We can't. We have to get away from the stereotype that obese people are just fat lazy pigs. That's what people will drum up. So there's a lot that goes into it. So just having a conversation with them like they're you and me right now, you have fun with it.

Speaker 1: 23:40

So where do you think we are struggling the most with our nutrition? Get them to say it Awesome, it's eating out. How many times a week are we eating out? Very common to have your clients say six, seven times. I have a client right now. She eats out twice a day. Seven days a week. It's 14 meals. Great, that's awesome.

Speaker 1: 24:01

And that's the type of vocabulary I use, because my clients are hearing positive words versus no, no, no, like in Jurassic Park tsk, tsk, tsk. You did it wrong. No, it's life. We only have one shot at this. We all get to live it the way we choose to, and the fact that I choose a different way doesn't mean I'm better or worse. I'm trying to help you get to where you want to be. That's my job as your coach, and so we're struggling right now, eating out 14 times a week. Do you think we can scale that back to 13 times? A lot of times your clients are like huh, yeah, I think I can do it. Awesome, let's focus on that this next week. Let's revisit it and go from there. But I need to know about my macro.

Speaker 1: 24:35

No, you don't 13, that's your number and if we can do that, we're one step closer to where we need to be. And then we get the workouts in, because I don't want to overwhelm my clients. Okay, you have to show up five times a week. And then we got to get the steps. We got to get this. You put too much on and you have to make that decision with what you learn from the individual. Case in point.

Speaker 1: 24:55

I was working with a fella. He was 65 and I remember dre. I remember him perfectly because I went over kind of some loosey-goosey nutrition steps for him. He's like chris, I used to be a fucking marine, I still am. Tell me what to do and I'll fucking do it. And so I'm like all right, take this out. No chips, no more soda, no more ice cream, take it. He liked having poppycock, which is like a type of caramel corn. He's like I'm throwing all that shit away. I'm like don't get in trouble by your wife. He's like she doesn't need it. He's kind of joking around, but his mindset could do it.

Speaker 1: 25:28

So Matthew's taking that same approach with an obese individual who says they can I mean sorry, it says they can, but it's like you can just tell that they're a little more delicate. Be careful on the advice that we give, and we can never give a meal plan. That's not in our role. We can never tell people to go on a medication or to go off medication. Oh, you're taking Ozempic, you need to go off of that, because I tell you I know more than your doctor. No, you're working with that medical professional and use it as an opportunity to consult with them. I'd be intrigued to learn more about the other individual who's taking the appetite suppressant? Where are they getting that from and who's giving it to?

Speaker 2: 26:05

them. She's getting it from, like I don't know, the GNC. She doesn't have a prescription for it.

Speaker 1: 26:10

Yeah, so those are always now with powerlifting, what is the ultimate goal?

Speaker 2: 26:16

So she's not a powerlifter, but she trains like what I would say. The goal for her is she wants to lose weight. I think she's like 225 now and she wants to lose about 20 to 30 pounds and she just wants to feel confident in her skin. She looks great, but she just wants to lose weight.

Speaker 1: 26:36

So that's again. All of these have psychological components to it and how long they've been trying it. I'd be curious to see why they're taking that If she were to tell me it's working. I'm under the pretense that if you tell me you're on a diet and it's working for you, or whatever your plan is, and it's working, don't try to reinvent the wheel. Great, keep on doing it, because I almost feel like your clients are seeking for approval or disapproval. I shouldn't be on this, but I'm taking it. It's great. Is it working?

Speaker 1: 27:04

Cool, let's focus on showing up how many times a week have you been trained by a professional or you're doing it yourself? Well, that's an easy suggestion right there, because if you're training five times a week and say that intensity is 1.2, we can take that 1.2 and put it to 1.375 or 1.5. That's more output. So they're going to get more bang for their buck when we create these crazy deficits. So my problem with that would be we are getting some supplement that hasn't been tested and the only way they're going to test the supplement is if someone dies. People don't realize that, so they say, like, I got it from GNC. Well, guess what? They didn't start looking into those fat burners in the late nineties, early two thousands, until a couple of baseball players died. And then they're like, okay, we should probably look into this and then they found out oh shit, you have to put in some bad stuff in here.

Speaker 1: 27:55

We got to recall this stuff and then they made modifications. So supplements it's a multi, multi-billion, maybe even a trillion dollar industry. So there's so much shit out there that we don't know what's in there. We always need to ask why my goal is to lose weight. Okay, so talk to me more about why you want to lose that weight.

Speaker 1: 28:12

I'm training five times a week. That's awesome, that's so great. Who's designing those programs for you? And if I'm not taking them through it, then I count those workouts as shitty. I don't say that to them and if you listen to this, you can get butt hurt all you want. But until you really know what intensity is, I cannot tell you how many quote-unquote advanced people I've trained when they were beginners. They're doing barely 185 on bench press for two reps and then they train with me right where they're getting to 225 for six to eight reps because they're pushing, because we are pushing them out of their comfort zone, and there was a time when I remember this. This is a great story for people understanding intensities and I'll say you know some harsh things to people about like you, you're on a. You know, you're a beginner. The first day you go through show fitness, you could be have 17 years experience. Okay, great, you're a beginner. This is day one of learning how to really lift and understanding the science and so forth.

Speaker 1: 29:11

And there's this kid named adam, and bless his soul, he was eager he day one of the in person. He showed up like an hour and a half early and I was working out and you know I was like fuck. You know, I said that because I want to get my workout in. He's all eager, asking questions and stuff, and oh, it was cute. But I'm saying I'm like, fuck, dude, I just want to work out. So I'm doing incline and our gyms only go up to 70 on inclines. And so I picked him up and he's like, yeah, I need a spot. I'm like I'm good man, thanks. He's like I, yeah, I need a spot. I'm like I'm good man, thanks. He's like I'll spot you. I'm like, fuck, just let me do my workout shit. And I do eight reps, nine reps and I get my 10th one up there. He's like good job, you got five more. I'm like, what the fuck, what the hell, I was going to stop on my 10th one.

Speaker 1: 29:55

Being an advanced lifter. That's my comfort zone. But I have this new kid, young blood, who pushes me out of my comfort zone. So that's the importance of recognizing intensity. I'm in decent shape and better shape than the average American, but I could still get pushed by someone who is new. So imagine what we can do to people who aren't that conditioned, who are really overweight and obese. We can do so much on that intensity standpoint and to let that be really understood, I am a fitness professional movement expert first, nutrition expert second.

Speaker 1: 30:35

I will always consult with my RD, who we have on our team and that gives us the professionalism and respect from our clients. I never step on the toes. I never do food plans, anything like that. When my clients come in, I focus on lifting and moving. When I do nutritional coaching calls, I focus on movement and lifting. Even though we're going to go over all those macros and stuff that you have in those photos, I'm going to flip it back around and say great, thank you for taking these photos. Let's take a look at your steps. I'm going to the lowest hanging fruit and a lot of times it's steps, it's water, eating more fruits and vegetables, and I always make a joke and say you don't want to cuss and get in trouble, but don't eat like the fucking fat kid from Charlie the chocolate factory. We're adults. You don't need to have pie for breakfast, pizza for dinner every fucking night. Every meal isn't going to be amazing. Last night I had some chicken and mushrooms. It was edible. Was it amazing? No, pizza is amazing.

Speaker 1: 31:34

Gushers are amazing Burritos are amazing, but I like the way I look, I like the way I feel, but I like the way I look, I like the way I feel. So there needs to be compromise. So you have to find your approach as the coach. Sometimes tough love may work, sometimes more empathy may work, but that's part of the joy, the joyfulness in your journey. T is learning how you want to help your clients. So try different methods. Just really listen to what your clients are saying and you'll be able to help them Absolutely. Is there anything else that you wanted to tackle? For a 65 year old to lose 10 pounds in eight weeks? Absolutely possible to do. When your clients ask for specific numbers, I always just say yeah, it's possible, 100%, because if I say no, they're going to try to find someone else who's going to say yes.

Speaker 1: 32:23

I had a client who came to me and said they want to lose 30 pounds in 30 days for a wedding. I said, great, let's give it a shot. You're going to have to train twice a week. You're going to have to go through some crazy dietary restrictions because this is an insane goal. But if I say no, you're going to go find some dipshit who's going to put you on the blood doping or cookie diet or carnivore eating, pigs, dicks, all this crazy shit. Today it's like I'm a lot more confident in my team and this person working with me. Hell, david Goggins lost 50 pounds a month for two months. You can lose extreme amount of weight, so just realize that we're not taking extreme measures by saying eat 500 calories. We can never go below 1,200. As trainers, we can never be specific on the micros and you can't give food plans. And when it comes to metabolic disease like diabetes or hyperthyroidism, you're working with the doc because they're under medical supervision there.

Speaker 2: 33:21

Okay, what about intermittent fasting? Because she did mention that she's so desperate that she wanted to try that.

Speaker 1: 33:27

Great, I love it. So what that would be is you have your last meal at five o'clock and you try to go the next day until five o'clock. Have some water, you can have black coffee, you can have tea. Like I said, water and tea are fine. But how are you going to feel when you hit that low and someone walks by you with three donuts, whereas before you may have one donut, but now, because you're so famous, you have three? This isn't just an excuse to eat whatever the fuck you want to during this eight hour window either, but with the example I gave earlier breakfast snack, snack, lunch, snack, dinner.

Speaker 1: 34:00

That's five eatings per day. If you take out three of those eatings and you have a window of eight hours to get all your calories, there's a greater chance that you're going to consume less. And how do we lose weight? Eat less, move more, get more protein, calories equated.

Speaker 2: 34:21

Okay, all right, cool, so have my homework cut out for me then.

Speaker 1: 34:26

There we go, most importantly, t Keep showing up Keep showing up, atta girl, looking forward to seeing you next time. We do. All right, have a great rest of the day. Bye.