Well...Basically
Well...Basically
189: Question Time: Gaining Weight, Returning to Gym after Injury, and How to Learn Choreography
On today's episode we're all here! We're here to answer some lovely questions from you.
It's our favourite time; Questions Time!
We had a question about gaining weight. If you're struggling and you want some suggestions on how to put on some weight, there might be some answers in today's episode.
We also had a questions about returning to exercise after injury and getting over fear, getting back into that weight room and working your body.
Then we had some wonderful questions from a group fitness instructor about how to learn choreography, how to get more people attending your classes and how to look after your body.
We hope you enjoy today's episode!
this is well, basically, with your host, mike de silva, and sam weeks on today's episode.
Speaker 2:We're all here. We're here to answer some lovely questions from you. It's our favorite time question question time. We had a question about gaining weight. If you are struggling and you want some suggestions on how you want to put on some weight, there might be some answers. In today's episode, we also had a question about returning to exercise after injury and getting over fear, getting back into that weight room and working your body. Then we had a wonderful question from a group fitness instructor about how to learn choreography, choreography, how to get more people attending your classes and how to look after your body. We hope you enjoy today's episode. This is Real, basically See.
Speaker 2:Well, basically, yeah, okay, okay, it was a computer you know, you can train the wims to do tricks. What trick, what tricks dig? Oh yeah, that's a good trick I learned that in pokemon diglet.
Speaker 3:Diglet, that's not a whim, that's a pokemon dog trio. That's different. It's dog trio and diglet, it's dog trio, three diglets yeah, it's the like.
Speaker 2:It's the most um. The writers obviously went.
Speaker 3:I'm checking out yeah, I'm done for the day. I mean, that's all, that's all of pokemon forever. They didn't know they wrote one story for one game and then went ah, we're done.
Speaker 2:No, the first 150, those are some original pokemon based on animals that already exist thank their side there's kind of like a praying mantis, right yeah. There's a few of the new gen Pokemon up on the wall there, god yeah.
Speaker 3:Like that. What the fuck is that one? That thing's huge. It's a wolf with a. Like a.
Speaker 2:No, that's a the Zelda thing. It's one of the Wild. If you scan it into your Nintendo, you get a pet wolf that eats people's things.
Speaker 3:Oh, you have amiibos Damn, I should borrow those. I need those for Breath of the Wild.
Speaker 2:That amiibo's really good. That's the most powerful one, and that's why you got it. Oh, there's a scyther up there actually.
Speaker 3:There's.
Speaker 2:Totoro, yeah, totoro, what was?
Speaker 3:the story that the guy, when they tried to bring it over, they were going to change the name Totoro to like an American name, so they're going to call him Dave, and they were like no, we're not changing. The creator was like I'm putting my foot down, I'm not changing his name. I would just be so upset if someone played a movie to me called my Neighbor Dave.
Speaker 2:I'd like that.
Speaker 3:I'd watch it. I think he said the name Dave is sad.
Speaker 2:Yeah, true, I'm actually making my way through the Lord of the Rings books again. Have you read them, mikey? No, you watch the movies and I'm slowly figuring out that it should be a musical. There's a lot of singing. Maybe it will be. There's like way too much Soon. She's coming to Broadway. I'm listening to Andy Serkis read it to me and he's like an incredible talent, right. He basically invented that sort of um acting with all the dots on your face to become, you know, a creature. He's really good at being a monkey, um, but aren't we all? Yeah, sure, uh, but when the songs come, he really hams it up. It's like at least 10 decibels louder than any of the dialogue. So, like I was trying to sleep on the plane, I was like I'm just going to nicely fall asleep to the book, and then it's like I forgot there were so many songs in the book.
Speaker 3:Is there music written with the songs or the people making the audio book? No, he's doing his own interpretation.
Speaker 2:It's very creative and very, very cool, but way too loud. Andy, chill out man.
Speaker 3:Bring it back. I prefer the.
Speaker 1:French and Saunders version. Which one Give us a rendition? Yeah, come on, it's French and Saunders. Who the hell's that?
Speaker 3:Oh sweet Jesus, Do you know who that is? British gay icons and comedians. They were Little Britain before Little.
Speaker 2:Britain. Oh, they were little britain before little. Oh, she's got the blonde hair you've.
Speaker 1:I've watched her I've watched her with you drunk before at your house. Yeah, and don't french did the vicar of dibbley? Yes, I don't know if that was good. I don't know it was very good.
Speaker 2:But also classic, like comedy from that era, sanitized to its teeth yeah you need to go back a little bit when they were a bit um a bit yeah, some stuff I used to find really funny, like there's this rob williams stand-up, uh thing from like the year 2000 and I didn't realize that he said some pretty red hot shit. Like you could probably not say that now and you would never think of rob williams as being one of those comics, and you're like he does a lot of accents and a lot of impressions.
Speaker 3:You're like oh, that was when you could do like, comfortably do an indian accent as a white guy yeah, everyone would be like yeah, that's the height of comedy. I love that yeah do it? Cancel the voice actor for a poo because no one knew that it was a white dude? Yeah, true, I remember that.
Speaker 2:Yeah, um, he does a lot of voices on the show. I'm sure he still has a job.
Speaker 3:Yeah, he still has plenty of jobs. Hey, I really like that. Um, whole roast chicken you've got over there that's made of an aluminium can. It's actually grape. That's a great, oh great bag filled with just an aluminium can and the husk, the skeleton of the grapes that's, that's what you know.
Speaker 2:You boil that. You can make grape stock, wow yeah, my fave.
Speaker 1:All good meals start with a grape stock it's just like I've always said.
Speaker 2:Just like Mama always used to make Welcome, welcome, welcome, episode one.
Speaker 3:Ninety One, eight nine.
Speaker 2:You got a stew baby.
Speaker 3:Wow, I was so close, you were very close, and we haven't. We didn't mention the episode number last week, I know. So you're flying blind, I know.
Speaker 2:That's crazy. What a great episode it was last week. Thank you so much again to Russ for joining us. It was a very insightful and interesting episode. Mikey's having a coughing fit.
Speaker 1:Coming a moment. I inhaled something on the bike right now.
Speaker 2:Welcome to First Time Listeners. Second Time Listeners, third, fourth, fifth.
Speaker 3:You Not voluntarily. You can see Liffen Liffner, scotty.
Speaker 2:Liffner, we thanks. We thanks you. What else If you're listening to this on a Sunday? I hope you're having a pleasant Sunday. I hope you're not too hungover. I hope you didn't push the boat out too much last night. I hope you were responsible, yet still enjoyed yourself.
Speaker 3:And if you're feeling a little down in the weather, down in the dumps, come join me For my famous Sunday workout at One Playground in Surrey Hills on Sunday night.
Speaker 2:That's the one you famously walked out of last week. Yeah, I did two exercises and went.
Speaker 3:I'm going to vomit. Goodbye. Did you do a hangover? Yeah?
Speaker 2:I think that's fair. We have some wonderful questions from our wonderful listeners this week who have gone to our website and asked us a couple of things. We love it when you do that, don't we? What is that Mosquito?
Speaker 1:Yeah, no, I love it.
Speaker 2:What makes you journey into the night and take flight on a school of musical bliss? What makes you do that Chasing?
Speaker 3:bees together, charlie XCX. Oh yeah, you went to a Charlie XCX party.
Speaker 2:How was it?
Speaker 3:It was real good. Yeah, I had a lot of fun. That's nice. It's nice because we listen to a lot of house and techno and you're dancing in the same room as your friends and you're dancing near your friends. But when you're listening to pop music with lyrics, you're dancing with your friends, you're singing to each other and you just having like a great time. Um, it's a different vibe. They're both very enjoyable, but every once in a while you just want to cut loose.
Speaker 2:I think you really would have liked um the gig that we went to on sunday night when we went to go see muscle cars these two guys from new york who do like um, like sort of more classic house music, like this with words and like it's very funky and everyone like globally recognizable is uh like I recognize with words and like it's very funky.
Speaker 3:And globally recognizable is uh like I recognize those words and that would be a really fun boogie, absolutely, but I'm not going to be singing along to that. That's the first time I've ever heard those particular words okay, it's fucking gay all they want to do is. Listen to charlie. What have I told you about these guys, charlie and Troy?
Speaker 1:Charlie and Troy. Oh, herman has pants. He's got good pants. Those pants are too baggy. No, you want little tight pants on Troy. I only like Michael. I want some sensible slacks, oh yeah. Yeah a little collared shirt, some business pants, oh my gosh.
Speaker 3:So that gig was good, it was very good. I was very sorry for myself on Sunday, but on Sunday, yeah, you went out. You went and saw Muscle Cars.
Speaker 2:Yeah, it was really good. I got home at 1.30 and then had to be off at 5. I felt like hell, but I knew I would have the opportunity to nap, so it's fine. The Sam Week special the Sam Week special yeah, I always go into the gym on a monday morning to teach a 6 30 class and I she asked us how's your weekend, what you're doing? I told her and I was like, yeah, I was out really like that. She's like how, how do you? How do you do that? I was like my priorities are different. I love music so much I'm prepared to be tired, to like dance and hear people be really good at music yeah, like I just did a lot of coke before I came to this session, that's even yeah yeah, I'm actually really high right now.
Speaker 3:Yeah, um, what about you, mikey?
Speaker 1:how's your weekend? I went to a 21st oh my god, tell us about how that happened. It was a little different to mine. Yeah right, it was a little bit fancier all these kids just spend their entire time in the bathroom doing lines.
Speaker 3:Good, good on them. So.
Speaker 1:I went home, no kidding, with four pizzas, because they was it the dolphin. No one ate any of the food. No one ate any of the food. And I'm like I'm not leaving this. I went home with four pizzas and a box of little like meatball mini subs. I was. I had a fucking good. They all went onball mini subs.
Speaker 3:I had them, that's nice.
Speaker 1:They all went on and kept going. I went home and had pizza, number one. How do you?
Speaker 3:know a whole bunch of 21-year-olds.
Speaker 1:Well, so they're my friend's son.
Speaker 3:Oh nice.
Speaker 1:Yeah, so I've known them for a number of years now, since they were little wee ones.
Speaker 3:Does your friend know that all his kids and his friends are doing.
Speaker 2:Yeah, Wendy's pretty loose unit. I know Wendy.
Speaker 1:I mean they're going to do it right, they're going to freaking do it. So, yeah, it was a good night. I felt old, so her sister. I lived with her sister in Auckland and she was over as well and she's a bloody good time, that old girl.
Speaker 2:I met her sister as well, because I used to pick you up from that house.
Speaker 1:That's right, yeah, um, so me and the old ducks had a few. The old ducks and uh, it was good, and I went home with my four pizzas yeah, good, that's a great vibe.
Speaker 3:also to go from the Dolphin to your house. That's a stroll, that's a quick trip, yeah.
Speaker 2:That's really nice for you. Oh, beautiful, speaking of. We've got questions today. I don't know what we're speaking of, but I'm going to say that is an excellent transition. Hey, Sveti, can you play some beautiful? Oh, okay, I've got some transition music. Actually, I'll do that.
Speaker 1:You got her all excited there. Don't cry.
Speaker 2:Question, question, question, question. Oh my gosh, we love it when you guys do that. We have one, two, three questions from you, beautiful people, all training relevant, which is nice. We like to answer some questions on training. We've had a week off training stuff, so let's get into it. Question number one no idea who it's from. Once again, these are all anonymous. It's anonymous, anonymous, anonymous. Sometimes we get a name.
Speaker 3:The only one time we've got a name is when we got like a very the kindest, most beautiful message. Yeah, it was really nice we can give them names. This one's from Herbert.
Speaker 2:Yeah, okay, sure, okay, herbert, Herbert, french Herbert. Yeah, okay, nice. Hey guys, been looking to gain some weight and have significantly increased my food intake, but nothing's happening. With an exclamation mark, I honestly feel like I'm shoveling food in like a pelican. Any suggestions?
Speaker 3:shovel bitch. Oh I, um, uh. When I went to put on weight, going up to the normal eating amount that humans eat helped me put on weight very, very quickly, but then it just plateaued. And now I find it doesn't matter how much I eat or donate, the weight doesn't go on. So I'm sorry a but I personally don't have any advice, except for maybe you found your set point.
Speaker 2:That is a very valid point, Mikey. What?
Speaker 1:do you think you can try eating more? That's it. That's all you've got. I think so articulate today when I did like that little calculation thing because I wanted to see how much energy you know how you just estimate how much energy you're expending. Oh yeah, Because I suspected maybe I wasn't eating enough and I was surprised that I needed to eat more on top of that than what I was eating. So all I will say is that maybe you're doing more than you think you are and eating less than you. Yeah, I think you are.
Speaker 2:This is exactly what I was going to say. Is that, um, you probably just need to eat more, which is crazy. It might seem crazy, but it's also like food volume is something you also adapt to. So, like, once you start eating, eating more than that that would just become normal and like, initially it might seem very, very hard, but over time, this become normal things and there are lots of little tricks that you can use to increase your caloric intake without really filling up your tummy. Tummy, um. So, using things like good fats, like olive oil and butter and, um, avocados and that kind of thing, like honestly adding fat to like rice, like butter I think I've told you about this and I've mentioned this on the show before it makes rice taste delicious, but also gives it like a good-.
Speaker 1:Rice is good to start. You add some butter to that, that's a good time.
Speaker 2:Exactly right. And then like, even like. Instead of focusing on really lean cuts of protein as well, you can go with like, cheaper, fattier cuts. Oh yeah, the high fat mints.
Speaker 3:Yeah.
Speaker 2:Oh my God, that's like 12% fat or something. And you could also try adding a gallon of milk. Oh yeah, that was good though.
Speaker 1:You had to drink it in one go.
Speaker 3:Yeah, If I had bulk bought or if I had the fridge space to keep like 30 bottles of milk, I probably would have kept doing it, but it was uh, it was like every two days having to go to the shops and like pick up a whole handful of milk bottles that I'd put in the fridge and then slowly guzzling down that. Um, that stopped me on that, but that I loved doing that. I really enjoy drinking a whole bottle of milk because also, yeah, nothing quenches thirst like milk.
Speaker 2:It's crazy I don't know I reckon it's like, it's like, yeah, it's like power the electrolytes yeah that must be why you see those marathon runners guzzling milk. I actually. Harris farms has just opened up up the road and they have like 50 different types of milk in there for no reason and I saw this milk that was unnecessary that was yeah, that was cold pressed. I'm like, oh my, what the hell, what are they? What?
Speaker 1:are they cold pressing? Well, what do they do?
Speaker 2:with the cow? Do they put the cow in the fridge and then squeeze I? Was so confused. Anyway, it's like it's like it's not non-pasteurized, but it's a way of pasteurization where they don't actually heat the milk, so it's supposed to um have more of the like good bacteria and nutrition in it for you. It tastes it tastes pretty good.
Speaker 3:I want my milk pasteurized. I want to pasteurize it normally.
Speaker 2:And they've got goat milk, which I'm yet to try, but I imagine that tastes pretty nice and tart.
Speaker 3:I reckon it'd be nice tart milk. I like goat cheese. I like goat cheese but it's got that like Balm taste. You know the rustic, they're not like poor people, sam, is that your problem? But yeah, I would say I said yeah, just then.
Speaker 2:I didn't mean to say, yeah, more fat is good and just try and eat more. I mean, we suggested milk, but consuming calories through liquid Can be quite a good way to do it, like having a smoothie with everything.
Speaker 3:Calories yeah, calories yeah.
Speaker 2:Calories. That's good, that's very, very good, those are great tips.
Speaker 3:I'm going to try to do those. I want to put more weight on. I want to get to a hundred kilos. Okay, I mean, I've been saying that for what?
Speaker 2:Two years. Oh my god, you can melt it in the microwave first and then drink it.
Speaker 3:You can do, you know the party trick that you've seen. There's a video of a lady and she pushes an entire block of cheese of butter down her throat I've seen that yeah, that would put the weight on like there's no tomorrow yeah, also seen.
Speaker 2:You know how there's that like trend of like wrapping, roll-ups and stuff. There's a woman who like wraps a whole stick of butter with a roll-up oh fine clean.
Speaker 1:When were at uni, there was a vicious rumor circulating from someone that because that was like 20 years ago, so all the girls were trying to lose weight, obviously and someone started this unusual rumor that peanuts were the way to go because they were high in protein, and so everyone just started shoveling peanuts. It did not end up well, so maybe if you want to add some peanuts into the mix, yeah, Peanuts are good.
Speaker 2:Peanut butter yeah, like a big smoothie with everything in it.
Speaker 3:It's like a really good way to do it, just eating a jar of peanut butter with a spoon. Oh my God, yeah, you can't beat it Nutella.
Speaker 2:Oh baby, Nutella.
Speaker 3:Nutella. Oh, I made a Nutella.
Speaker 2:Great question, we feel like we can help you personally. We hope you helped you personally Personally. We hope you were helped.
Speaker 3:Question number two Wait, Mikey, what's this next person called?
Speaker 1:Give them a name Bernadette.
Speaker 3:Took such a swing in a different direction.
Speaker 2:I thought you were going to go with Rahul for a second Bernadette, Long time listener here. About two years ago I injured my back in a car accident and have returned to exercise. I'm currently doing Pilates. Do you think that's enough strength work? How do I get over my fear of hurting my back in the weights room?
Speaker 3:Terrifying.
Speaker 2:Well, it's interesting, like I might need to know more about how long ago the injury was, but this is something that I uh had with clients quite a bit and like actually going back to exercise that can like can potentially put strain on a, on a muscle that you've injured in the past, can be quite frightening because you can be worried that you're going to get back to that sort of immobile state. If you were over there in the first place, um, I guess my suggestion for this would be to hire a coach for at least a couple of sessions, and it will be extremely worthwhile, particularly if you are looking at getting back into the weights room. It is something that you can navigate yourself. But if you have that like sort of psychological, conscious fear of doing weights, it's going to be a real battle to do on yourself, and sometimes you need someone who's going to look after you and be like okay, we're going to do this exercise. I want you to tell me how it feels, and then they can go through and figure out the things that are going to cause you the least stress and also might make you do something that scares you a bit but will push you to do that, and that can be a way to go that far, but probably some more information ago.
Speaker 2:The injury was. What specifically the injury was?
Speaker 3:um, to add on, I would say a step more than getting a trainer in the gym would be going to an actual physio and getting them to do a full plan, because they can tell you when things are good and they can do tests of your body that will tell you if you're able to take on more weight. Um, to go to the other part of the question, which is if it's a good physio, what is? Yeah, if it's good physio, if, um, pilates is pilates, uh enough. Is it good? Is it bad?
Speaker 2:I personally don't know much, but no, that much is great, but is it good for an injury? I mean, it's like specifically for someone, the back injury. I would say it's a great um thing to have been doing uh, but if you want to level up, that is a good idea, because, like just doing Pilates to me is I. I always think of Pilates as like something additional. It shouldn't be the only thing you do, right, because Pilates involves a lot of hip work, a lot of flexibility, a lot of working on the glutes, a lot of working on the muscles that when you're in the gym, unless you're hyper-focused on that, can be specifically hard to focus. So it can be a really good thing to do as part of a really balanced program.
Speaker 1:But I think Pilates on its own is like yeah, I mean if you enjoy it, then just do that.
Speaker 1:There's nothing wrong with that. But I'm assuming that they've taught you how to brace your core properly. It depends on the severity of this, obviously. If you were just going to go on your own depending on the severity I'm assuming Pilates has taught you how to brace your core properly you could chuck on a wee little weight belt. That's good to practice the brace and it makes you feel safer. It's not as we've talked about. It's about pushing out against that belt so that you know that you've braced correctly Bracing.
Speaker 2:Yeah, it's not like a support.
Speaker 1:Yeah, you could do that and then just focusing on you, breathing, the bracing and your range of motion, and not the weight. But yeah, if it was a little bit more complex and a little bit more severe, then maybe someone's going to help you.
Speaker 2:Physios are good, but also Andrew, they can be really bad.
Speaker 3:I think you're thinking of chiropractors. No, I'm also I'm thinking across the board medical professionals.
Speaker 2:Dentists. No, dentists are great. You're just scared of them. I'm scared of dentists.
Speaker 1:Yeah, they can and are often great, but sometimes I think they can kind of pathologize things a little bit too much, and it's okay to like go back to a body weight squat. Yeah, as long as the trainer's on a half wood, yeah. Yeah, they can go the same way too. Yeah.
Speaker 2:Like a very qualified trainer who's done a lot of extras or extra learning like outside of what they've initially done is good.
Speaker 3:And good luck to your back, Bernadette Good luck to your back.
Speaker 2:Thanks, Bernie. We hope you get over that fear. Bernie Bernadette.
Speaker 3:Bad back, bernie Sammy. Who's this? One Bye. Give us a name Bruce Bruce, the classic Long time listener. Long time, yeah, very long time listener.
Speaker 1:And Bruce has just what started up group fitness, yeah.
Speaker 2:New instructor here, just starting to teach classes on my own. I wonder what class Bruce is teaching and have a few questions. How do you remember so much choreography? I'm just starting and only teaching two releases, but my brain is struggling to absorb any more. How do I get more people to my classes? At the moment I'm teaching two a week and they're both pretty quiet. This is triple barreled. How do you look after your bodies? I want to pick up more classes, but I'm afraid I won't be able to squeeze in my own training.
Speaker 3:thanks so much so you know, on the first question, I've obviously never programmed a class, so I can tell a little anecdote and then I'll leave it to you guys to actually answer the question. I was thinking about that today as we went into our class sam, where I was like god, sam's really been hitting these classes, been doing so well. And I was like is he making them up on the spot, like does he know the choreography of what we're going to do for all of the classes before we go in? And then I was like how does he remember every time? Because I would get in and I get one exercise in and I'd be like, uh, push-ups, just be like sending us over.
Speaker 2:You've seen me do that though. Oh, push-ups, I've done that, yeah but I just believe it.
Speaker 3:Yeah, the confidence. I'm like, yeah, that's, I'm meant to be here, um, so yeah, now you guys can answer the question, cause I'm going to tell you I haven't done it. Babe, brucie, I don't know.
Speaker 2:So for the classes that we do, I have some idea of what you guys have done throughout the week and her program accordingly for this group, for its stuff, which is what Bruce is talking about, you actually have to learn choreography that's written by someone else and it's usually in time to music, and you have to learn a number of releases and then teach those right. So it's it's actually a lot harder, in my opinion, to soak that up isn't it, mikey?
Speaker 1:you can't hear it on the microphone, but my mouth is yeah, yeah, it's quite a challenge, particularly for someone who's not, uh, who's strong suit is not well.
Speaker 1:Firstly, uh, if you need somewhere to teach, I need instructors you can learn that's one of my kpis choreography at a place that you know someone who's also learning the same I think, um, so for me it was just figuring out my own process of what I need to do to submit that choreography, and for me I need to watch the choreography first on the quote unquote masterclass it's not so much mastery these days. I need to see them do it. Then I need to listen to the music while I follow the choreography notes and then I need to do it myself and then drill it through on my own. So that's just my process that I know I have to go through to work for me other people. It's a lot easier, like I used to teach with my guy called james and he could look at the choreography notes and just do it. He was a son of a bitch. Uh, that is not me. So figuring out what kind of works for you, some people can just learning brian.
Speaker 2:I I mean, oh sorry, continue. I 'll Sorry continue. I'll give my steps after.
Speaker 1:Oh, I forgot, that's okay, I wasn't even joking. Yeah, figuring out what works for you and making sure you go through that process each time, but once you've got that one whole class down, that's kind of like your foundation and from there the way that I need to do it is to build from that one class. So I won't transition from one full class to an entirely new class. I know because I will struggle to learn all of that. To take some of the pressure off, depending on how long the class is if it's 30 minutes I'll only switch out one to two tracks and gradually transition from week to week, from that first release into that second or third or fourth, and that's kind of a nice way to you see, just stack them on and take them on.
Speaker 1:Yeah, yeah, never done that.
Speaker 2:That's interesting that's just how I have to, otherwise it's fucking not there, I, I sort of used it, I like, did it like how I used to study economics, which was a class I fucking hated in high school. Um and uh, it basically involved me just like abbreviating notes, until, like there was like a symbol. So you start by I would highlight things that I need to remember, and I'd look at the highlighted notes and then I would write um them down and then I would abbreviate that further, and abbreviate it further, and abbreviate it further, until it basically looks like hieroglyphics and only I can understand it and that's like in my brain. I know exactly. I can just look at that and go, okay, yes, wait, that's it yeah, what do you do if you forget your choreo midway through?
Speaker 2:make that shut up, baby. Yeah, maybe. Yeah, I'm kind of that can be stressful and also, but like, don't be, don't be afraid of that, because that's quite good if you can just make it up on the spot like it's good practice.
Speaker 1:Once you get used to it, you become good at finding. If you know the track well enough, you can fudge your way through it. I think it's easier cause I kind of get the and probably the same for you. I can intrinsically know like the the beat of eight, yeah, so I know how to bring myself back into it.
Speaker 2:Yeah, into it.
Speaker 1:Yeah, um, if you're not naturally inclined that way, um, just do a holding pattern until you find a space in the music that makes sense, I guess. Yeah, but the more you do it, the more you fuck up, the better you'll be at recovery that is honestly words for the your entire life.
Speaker 3:That is like the key piece of advice you can give to anyone is go make a whole bunch of mistakes, because then you get good at making those mistakes, and that's how you get good at something, is you get good at making mistakes? I had something, but it's gone.
Speaker 2:Oh, that's right. I'm not thinking about it. What?
Speaker 3:Sorry, what was that?
Speaker 2:guys, I don't know. R2-d2? Yeah, yeah. Second part of the question how do I get more people to my classes? At the moment, I'm teaching two a week and they're both pretty quiet. Well, for a start, what time your classes? Because if you're teaching a 3 pm class, that's a very hard sell and that could be, uh, on your group fit manager for putting a class there for a start. But also like, um, some, some slots just aren't busy and usually, as a new instructor, they're not going to give you the prime time really, if you've only just started, um, also bruce, how hot are you?
Speaker 3:because I'm going to level with you. That is how you get repeat customers. People have to come along with at least the idea that they could fuck you okay, yeah sure um just a little vibe that you can give off like a little floaty vibe.
Speaker 2:I'm going to adjust your hips.
Speaker 3:It's important, oh my God. That's why I come back to Sam every week, twice a week. It's very flattering. You don't sound flattered.
Speaker 2:You sound a little scared, I'm scared.
Speaker 1:So I think it's like Sam was saying it's important to understand that there's external factors that play into the busyness of a class. Some of those are like global trends, some of those are like local trends. So in our business, different classes do well and not well, depending on the area. So there's lots of things that play into it. So understanding that's a good thing. So you're not taking it all on yourself and then, once you've understood that, you kind of tap into okay, what can I control? So number one is learning that choreography. That's the first thing. Number two, I guess getting to know your members, seeing if they can bring some people along as soon as you build that rapport word kind of spreads, because these gyms are generally little communities. So once one person likes you, then you're basically in.
Speaker 2:That's exactly right and, like Mikey said, getting to know the people who are in your class having some connection. Like forming connections is like literally what it's about really.
Speaker 1:Which is also not my strong point, but again how you do that. So the other layers of doing that is kind of like the choreography letting it go and being okay with fucking it up. It's like letting go, just being yourself, because people will be drawn to you either one way or another. Some people won't like you, some people don't like my vibe, that's okay. Some people fucking do.
Speaker 1:Yeah, exactly right, so you'll attract the right sort of right sort of people. Um, and I was trying to like seamlessly wind into that my last point, but I forgot it.
Speaker 2:That's right, that happens. Um, did you know, though, as an aside, spin internationally is is on the way down.
Speaker 3:Yeah, it's on the way down.
Speaker 2:It doesn't surprise me. I had some stuff recently and I was like, oh yeah, I think that's kind of true.
Speaker 1:So wherever you heard it, was it like an article?
Speaker 2:No, it was actually, I think, from the source through a manager.
Speaker 3:What's coming up? Pilates, obviously.
Speaker 1:Like a Les Mills or just a generic spin.
Speaker 2:Yeah, both, both, both, like in general, I think it's down, I think it's been saturated with like Peloton and all that stuff yeah. And I think they're trying to figure out a way how they can sort of bring it back up and get it like fully going again when I've got our.
Speaker 1:our studio is down to like five classes a week.
Speaker 3:Yeah, wow.
Speaker 1:Which is a big job.
Speaker 3:So you're probably doing what 10 a week.
Speaker 2:Sounds like you need to fire some instructors.
Speaker 3:Oh, whoa whoa, hey, hey, whoa.
Speaker 2:Just get hotter instructors.
Speaker 3:There you go, there you go.
Speaker 2:Listen, they walk to your door in your office like no.
Speaker 3:Simon Cowell.
Speaker 1:I would love to be Simon Cowell Instructors are not walking through the door these days.
Speaker 3:Oh really, that's the other thing.
Speaker 2:Yeah, oh, I'm here.
Speaker 1:Glad that recruitment's one of my KPIs. Crushing it oh, you'll be recruited just because I need to get one. Okay.
Speaker 2:I've got all the paperwork for you out the gate as well, amazing, okay, oh, and question three. This is a triple barrel. We love it. How do you look after your bodies? I want to pick up more classes, but I'm afraid I won't be able to squeeze in my own training. It's always going to be a compromise, yeah, unless you're doing a class where you're predominantly coaching. Yeah.
Speaker 1:Or all coaching? I'm assuming you're not. Hence the question Michael, you fuck with it. The question, michael, you fuck with it's, sherlock, you worked it out. Yeah, it's always gonna be that compromise. So I would, depending on the amount of classes you do, minimize the amount of extra work you do, but try and get more bang for your buck. So that's just where you have to get clever with your programming.
Speaker 3:Uh, there's, certain classes are there certain classes that weigh less on your body when you're doing yeah, oh yeah, for instance cycle. I remember you did the entire workout along with us while you were doing that. But when you are training us down on the floor, you're obviously instructing us and showing us what to do, but you're not doing the exercise the entire way through. So some of them would be less and more.
Speaker 2:Yeah, well, like that stuff like personal training is like not right, but that, like a lot of these group fitness classes, uh, like you do the workout, like pump, for example, is one where you do the whole thing, um, spin, you pretty much do the, you do do the whole thing Um, but like there's also classes that can be quite rejuvenating. So maybe pick up another program like body balance or um, something like that, where you actually you know it becomes part of a balanced program, but I mean I've had to, like I teach what six spins a week, so I have to.
Speaker 2:Really, I probably get the chance to train my legs probably once a week and I squeeze it in parts here and there, but they're always just a little bit cooked, so it's quite hard. I was at the gym the other day and I was watching this kid like hack squat, like um, hack squat, like a huge amount of weight, and I was like, fuck, I wish I could just like strength, train my legs like that, but I can't.
Speaker 1:I literally just can't, I can't.
Speaker 2:I can't do that anymore, Like I if I were to do that? Yeah, I've just just not like what I'm doing. So it's, it's fine. I'm extremely jealous, but I don't have the opportunity to recover from a session like that and I'm also too tired generally in my lower body to even try and do something like that.
Speaker 1:So it's fine. I've been sticking to a just basic hypertrophy, but also in some of those movements it's quite nice because you can get a bit of mobility worked in as well, so getting a bit more uh, you're killing two birds with one stone there. So if you need help programming wise, maybe that can be a supplementary question next week.
Speaker 2:Yeah, yeah, yep, interesting, great questions, guys. We love you. Thank you so much for listening to. Well, basically, if you want to find Mikey, you can find him at. Well, basically, mikey. If you want to find Mikey, you can find him at WellBasicallyPod. Well, basically, mikey. If you want to find Andrew, you can find him at TheBearBackInvestor. If you want to find me, you can find me at WellBasicallySam. The website is wwwWellBasicallyPodcom.
Speaker 3:At Gcom At.
Speaker 2:Gcom.
Speaker 3:Yeah.
Speaker 1:Hey, what about P Diddy?
Speaker 3:Oh yeah, A hundred hundred a thousand bottles of baby oil. A thousand bottles of baby oil. No one needs that much baby oil.
Speaker 2:A thousand bottles of baby oil on the wall.
Speaker 3:A thousand bottles of baby oil, a thousand bottles into blender, to like visualize it, and it's so much baby oil. It's like an inordinate who has that much.
Speaker 2:He did eat. Yeah, wow, well, that's baby oil.