Inspire to Run Podcast
Inspire to Run Podcast
Functional Fitness for a Stronger You with Ricardo Mullinax
#119 - What happens when life throws curveballs that make staying in shape challenging? Join Coach Ricardo Mullinax, a dedicated father of four and an inspiring fitness coach, and me as he shares his transformative journey through challenges and wins. Ricardo reveals how he transitioned from traditional athletic training to become a leading advocate for functional fitness, even while navigating a nine-level spinal fusion and weight loss.
Whether you're over 40 or just starting, this episode is filled with inspiration and practical advice to help you achieve your long-term fitness goals with confidence.
Topics Covered:
- Explore Coach Ricardo's inspiring story of overcoming significant personal challenges.
- Learn efficient ways to integrate functional fitness into a hectic lifestyle.
- Discover strategies to maintain fitness while balancing career and family responsibilities.
- Prioritize celebrating small victories and fostering resilience.
Today’s Guest
Ricardo Mullinax
Coach Ricardo is a father of four who enjoys coaching clients to do their best in all areas of life, especially in hybrid sports such as Spartan Deka. He has coached several athletes to the podium at the world championships and many more who qualified and participated. Ricardo is also the co-host of the podcast Ricardo’s Rules of Resilience and enjoys talking to groups about what it takes to recover from difficulties.
Follow Ricardo Mullinax:
- Instagram - @coach.ricardo
- Instagram (podcast) - @ricardosrulesofresilience
- Facebook - Ricardo Mullinax (Richard)
- YouTube - @RicardosRulesofResilience
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Hi, my friend, Welcome to part two of the three-part series as I sit down with the new underdog fitness coaches. Today's topic will resonate with many of you, as it did with me, as we talk about fitness over 40, resilience and ways for you to restart your fitness journey in a way that fits your lifestyle and schedule. Hope you enjoy.
Intro/Outro:Welcome to Inspire to Run podcast. Here you will find inspiration, whether you are looking to take control of your health and fitness or you are a seasoned runner looking for community and some extra motivation. You will hear inspiring stories from amazing runners, along with helpful tips from fitness experts. Now here's your host, richard.
Richard Conner:Conner. Hi, my friend, welcome to Inspire to Run Podcast. I have the pleasure of sitting down today with Ricardo Mullinex, who is a father of four and he enjoys coaching clients to do their best in all areas of life, especially in hybrid sports such as Spartan Deca. He has coached several athletes to the podium at world championships and many more who qualified and participated. Coach Ricardo is the co-host of the podcast Ricardo's Rules of Resilience and enjoys talking to groups about what it takes to recover from difficulties. Welcome to the show, coach Ricardo.
Ricardo Mullinax:Thank you, Ver. It's a pleasure to be here.
Richard Conner:Well, it's a pleasure to have you here and you know, I'm really excited to talk about your incredible journey, which I heard just a little bit about. So I'm excited to hear it from you and also share it with our listeners and also talk about rules of resilience and the work that you're doing with Underdog Fitness and this is part two of our series and we're talking to the new underdog coaches so excited to hear about the work that you're doing there. So, you know, let's kind of just jump into the conversation and hear. You know just a little bit about your fitness journey and some of the things that you've been through throughout your career.
Ricardo Mullinax:Well, the first part of my fitness journey is rather unremarkable. I was, you know, an athlete in high school. I did play one year of college football. I did stay active in my 20s, coaching wrestling and I got into some running. But I had some things happen that really slowed me down. I have two steel rods in my back that are about a foot long. So, for medical people, I have a nine-level spinal fusion. If you've heard anybody talk about having a disc fused, I have nine of them fused, from thoracic 5, T5, all the way to the second lumbar, L2. And the surgery is really great. I'm very, very thankful for it. I was correcting what's called Schurman's kyphosis. Very thankful for it. But you know, when you have nine joints in your body that are supposed to be articulating and moving and they're not moving, then the joints above and below have to start making up for that.
Ricardo Mullinax:And so below those in my lumbar spine started to really get worn out and a lot of arthritis, to the point when I think I was 31 or 32. The doctor looking at it said just looking at this, I would say you have the spine of a 70 year old man. That and also I just got overwhelmed with life. When my first son was born, I was about 29 and I was living in the north side of Chicago, working on the west side. My son was born. His mother was going through the difficulties that come postpartum. I just got overwhelmed with life.
Ricardo Mullinax:I put on a bunch of weight at 30, which a lot of us do, former athletes who were used to eating so many calories and I wasn't burning them off anymore. I put on a bunch of weight and I'd get some off here and there. But for the next decade I stayed obese until I was turning 40 and I met somebody who said I'm going to help you, and so he helped me and he'd grade my food journal and he gave me functional fitness. You know, growing up in the 80s and 90s, like I did, it was all about pumping iron and running. That's pretty much what we did Well, discovered functional fitness and ropes and kettlebells and different movements, working your body through ranges of motion rather than isolating it, and just loved it, fell in love with, itanged my fitness journey tremendously and through a whole series of events that I, you know it's not the subject of this podcast but a few years later I ended up opening up a gym. It was a functional fitness gym and I did that for about four and a half years.
Ricardo Mullinax:And during the course of owning that gym is when I discovered hybrid racing. Hybrid, you know, meaning that you may have running and you've got functional fitness. And DECA DECA just fired me up again because even with my joint issues, I could participate. There's three different kinds of DECA. One of them has no running and that was yes, okay, you know, because I'm not a great runner, as you can imagine.
Ricardo Mullinax:Running with steel rods in your back, I compare my running to a dog walking on its hind legs. You know it's awkward, kind of hard to look at, it's not done. Well, but then again, you're just surprised it's done at all. So, but again, you're just surprised it's done at all. So, uh, but you know I could, I could do these, uh, do these hybrid events and just started loving it and I saw what it was doing for people in my gym people you know athletes, you know of any age, of any fitness level and fell in love with it and just really got into it, to the point now that I actually go around to gyms and put on deck of roadshow events at those gyms so that they can experience it and fall in love with it as well.
Richard Conner:That's really incredible and you know, I'm thinking about your personal journey with your family and then your medical journey and the surgery to. To be able to do what you're doing today is absolutely incredible and I, you know, I'd love to talk to you a little bit more about you know, kind of going through that process, and the pillars that we talk about on the show is mindset, movement and motivation. So at the time after the surgery and then you had, you mentioned that you put on some weight how did you get into that mindset of, hey, I want to make a change and I want to kind of do something different here? Like, was the catalyst your friend or was there something else that kind of triggered to say, you know, now's the time, you know?
Ricardo Mullinax:I had been miserable by the time I got to the place where I could take, where I could take the weight off. I'd had it on me for a decade. And so from 30 to 40, I was turning 40 and you know I do what most of us do I get the weight down, down and then pop it back up and pop. You know, and I was. I was just about a month or so, maybe two, from my 40th birthday and I, a friend of mine, wanted me to take his son surfing and we went surfing. He sent me pictures and I remember that night I'm sitting on the couch in the recliner looking at these and just disgusted and hopeless because it's been a decade of me trying to get this off and just was not successful. And so just that discouragement to the point of I want to give up.
Ricardo Mullinax:You know I, I, I hate seeing myself in pictures. I'm always hiding behind my kids in photos. You know I got to make sure that I get the right size shirt that fits the right way so it doesn't look. You know the hides, my belly, and you know all the aches and pains, the lethargy, everything that goes with having too high of a body fat percentage you know. So I was ready. You could say I was desperate for it. I just really, really wanted life to be better, and so when I had someone who said they would help me, let me tell you I grabbed a hold of that, like a drowning man grabs a hold of a lifeline. I said this is my ticket out of this and I just would not let go.
Richard Conner:Well, great that you did that and congratulations again. And it sounds like functional fitness was right for you. And you know, I'm wondering for someone who's in a similar situation. They may be put on weight or maybe they feel a little hopeless and they've tried different things that haven't worked. What is it about functional fitness that you think really kind of helps you kind of get to where you are today, really kind of helped you kind of get to where you are today?
Ricardo Mullinax:Well, for one thing, when you, when you've got a career and you've got kids and you're trying to do well at both of those, there's not a whole heck of a lot of time left. So, uh, you know, instead of you know four sets of 10 and you're walking around for your 60 seconds or 90 seconds or in between or whatever. You know 45, 50, 60 minutes of functional fitness. You know, three, four times in a week you're revving that metabolism up super high. You know, especially when you're doing the high intensity interval training model, you're revving that metabolism up. You're doing a whole lot of stimulation of muscle growth and you know you're just going to see tremendous results for that, for the time invested. So you know, I just made it my goal every week I was going to get three of those, no matter what, and sometimes it was Friday, saturday, sunday. You know, sometimes life just got away from me and my three were Friday, Saturday, sunday. But I'm going to get them. And you know there was a handful of time over maybe six years where I only got two, but then I'd make up for it by getting four the next week, you know, cause I just was not gonna let this go.
Ricardo Mullinax:So, functional fitness also. You know I mean traditional weightlifting. You know it requires a lot of equipment, you know. And functional fitness, man, I mean I've used, you know, five gallon water jugs. You know I've used rocks, pieces of wood, you know, because you're taking your body through a range of motion, integrated movements, rather than isolated movements, you're working more of the body at once. So it's tremendously time efficient. It's tremendously time efficient, it's tremendously equipment efficient, cost effective in those ways. And so you know, for when you're 30s, 40s, 50s and you got a whole lot of life going on, you still got to take care of yourself. But you just don't have two hours to spend at the gym, three, four, five nights a week.
Richard Conner:You know that functional fitness can do a whole lot for you. Yeah, and I love what you said there, especially about the time part. So I've been thinking about this lately where I'm now training for a marathon and even before I was training for a marathon I have high mileage a week and just these last couple of weeks I've really kind of crunched my running days kind of into that Friday, saturday, sunday, as you mentioned. Last week was probably Thursday, friday, saturday, sunday, but you know, just not enough time. So it's really interesting that you mentioned that because I've been kind of dealing with that for a while now. So that's great to know that functional fitness is a good solution for you know someone who is in my situation, just trying to combine, you know, different sports and training for different things, but someone who just generally doesn't have a lot of time or equipment, as you mentioned. This is a nice option for them.
Ricardo Mullinax:You know, and speaking of that, um, that blood flow restriction is another tremendous uh advantage. Uh, it has amazing advantages. Physical therapists have been using blood flow restriction for years. But you know another reason for it is you can accomplish a whole lot and get your body into that good anaerobic conditioning and stimulate the human growth hormone release and do it in very time, effective ways. I use the B3 Sciences bands that you know. I just love how that product is made and the different chambers. But that blood flow resistance training has that same advantage of getting you really good results while also cutting down on the amount of time.
Richard Conner:So, you know, let's switch gears a little bit, but kind of on the same topic. So you mentioned, you know a little bit about kind of the age where you really started to kind of transition into this form of workout and exercise and fitness, and I know that's a little bit of your focus, right as a coach. So let's talk about that. You know, I want to say and correct me if I'm wrong you're really focusing on folks that are maybe 40 plus in terms of fitness and those that you work with. So so tell me a little bit about that, like for someone who's 40 plus. Just talk a little bit about, you know, what are the needs of those folks and what is it that you offer, again, kind of around those pillars, around mindset, movement and motivation.
Ricardo Mullinax:Well, I do a whole lot with mindset for people of any age. You know that's the Ricardo's rules of resilience podcast that you mentioned. We talk a lot about mindset, which is pretty universal, but again, time effectiveness is a big need. Like I mentioned, you're in that time of life where everything has serious demands on you. You're pretty much at the zenith of your career in terms of the amount of demand on you. You're also at a very demanding time, usually in terms of child rearing and kids and sports and everything that many people have to try to balance. So time effectiveness is a big one for people over 40. Also, for people over 40, we usually fall into one of two camps.
Ricardo Mullinax:Either my clients have been athletes their whole lives and are hard charging go-getters They've never let off the gas once or they, like me, lost their way for a long time and are trying to come back. And in both cases they have this in common they feel like there's no time to waste. We got a pedal to the metal. It's 90 miles an hour. I can't let up. And in both cases we have to learn that less is more and to trust the process. And you know, zone two training is big and getting them to see and understand the benefits of the zone two training and understanding. No, if I gave you a 60 minute workout, it's not good for you to finish that and then go for another five mile run afterwards. You know, I've thought this through. This is on purpose and you know, less is more and more is not always better.
Ricardo Mullinax:So those are some of the things that people over 40 face as well, as you know not giving up when they feel, you know it's either put the pedal to the metal I'm never too sore, you can't stop me now or it's, you know, oh, I think I'm going to fall apart. You know I better, ah, you know, and uh, get a. You know we get an injury or we get something that happens and think, oh well, I better just shut everything down because you know I can't, I can't go have a surgery or whatever, and so, okay, no, we, we do need to stop using this and we do need to focus the shift, to focus a little bit, but we don't need to quit and we don't need to just go back to the couch, you know yeah, for sure, for sure.
Richard Conner:And you know I'm thinking back to the two. You know two main types of clients that you work with. I'm definitely falling in that second camp where, you know, semi-athlete in high school and then I went to college and started a family and work full time and just didn't prioritize fitness and exercise until just a few years ago almost 10 years ago and then, in earnest, you know, back in I would say, 2018, when I ran my first Spartan race and that really kind of sparked kind of where I am today. So so I definitely fall into that second camp and you know we'll see kind of where, where life and fitness and races take me. But I could definitely relate to to what you said there. And you know I'm so curious about the rules of resilience and you know it's just asking me before we started recording is this more of a philosophy or do you have like specific rules? And maybe you've already touched on them already, but if you could share just a couple of those rules oh, yeah, there are.
Ricardo Mullinax:Yeah, I have the seven rules of resilience. Uh, we won't go through all of them, but uh, where they stem from? Was that? Over and over again in my years of owning the gym, I saw that there were common pitfalls. I kept having the same talk over and over. You know different areas, like, okay, and I developed you know what I hoped would be memorable things so they could keep it in their mind. And there's one time I was asked to give a talk to my mastermind group of other fitness professionals, and so I actually that's when I first formulated them into the seven rules. You know before that they'd just kind of been a go-to list in my head of things that I say to my clients all the time. And I formulated those and really began to use those frequently put them on shirts, whatever and eventually it became the podcast of let's talk about resilience.
Ricardo Mullinax:So resilience is defined in the dictionary as the ability to withstand and recover from difficulty. So two aspects there withstand and recover from. So sometimes bad things are happening, life's kicking us in the teeth and we just got to get through. That's resilience. Sometimes life not just not only kicks us in the teeth, it kicks us down on the ground and keeps kicking for a little bit, and we got to find a way to get back up. That's recover from difficulties. So the first one is that something's better than nothing. Okay, something's better than nothing. What gets us in trouble so often? Whether it's because work was too demanding, or you know, I had to have this and this happen at work and then I had to run to my kid's game and you know, or whatever, and we feel like, oh well, I can't get in my full workout, I'm going to just skip. Yeah, no, no, don't do it. Don't do it, something's better than nothing. And you know, people would tell me oh well, you know, I was running late and I knew I was only going to get half the workout, so I decided not to come. And I'd tell them look, I'm no mathematician, but you know, I'm pretty sure 30 minutes of a workout's at least 3000% better than zero. So get it here, so get it here, let's get it done. Uh, you know. So we have to realize that we can set ourselves up for failure and set ourselves backwards. Uh, when, when we're? You know we're not willing to just accept that. Not, not every day is going to be perfect, which is another rule of resistance or resilience, and that is that the perfect is the enemy of the good. The perfect is the enemy of the good.
Ricardo Mullinax:I had a lady one time in the weigh-in room and we were talking about did she do her food journal? Cause you know whenever someone would come into the weigh-in room and we were talking about did she do her food journal? Cause you know whenever someone would come into the weigh-in room and they were mad about being up. Now, if somebody came up and their weight was up for their weekly weigh-in and they weren't surprised about it I'm not saying this applied, but if somebody came in and they got on that scale and they were mad because their weight was up and they didn't lose, then I can guarantee you what was about to happen. I'm about to ask where's your food journal? And they're about to say I didn't do it Right. That's what's going to happen every time. I'm not psychic, I just know this is what about to happen, right?
Ricardo Mullinax:And the lady said I didn't do it. And I said why not? Well, it takes too long. And I well, wait, wait, wait, wait. What's a perfect food journal?
Ricardo Mullinax:A perfect food journal is one that takes one minute or less per meal. You know, I just want you. And she's like well, no, I I got. You know, like I, they don't even have my foods in there. I went to put artisan bread and it didn't have artisan bread. So I pull out my phone and I open up, I type in artisan bread and there's, you know, I don't know six, eight, twelve of them that pop up so well, that's not my brand. Oh, my goodness, so I. So you didn't food journal because they didn't have your brand of artisan bread.
Ricardo Mullinax:The perfect just killed the good. It would have been good for you to food journal and pick any brand of artisan bread, but because you didn't hit the perfect, it killed the good, and that's why you're in here and you're mad because your weight is up this week. That happens to us all the time, you know. Well, I just didn't have a great workout. I was just sore and tired from yesterday and and we start poo-pooing right and we're mad because it wasn't perfect, instead of celebrating the fact that it was good, which is another rule of resilience those who don't celebrate their wins will stop having them you keep getting done with a workout and saying, oh well, it wasn't my best, guess what.
Ricardo Mullinax:One of these days, days, you're going to start to go to a workout and you're not going to be able to talk yourself into it because you've been beating yourself up for so long and instead of celebrating I got a workout, in beating yourself up that you, you know you didn't win the Olympics that day. Like your, your, your soul can only take so much negative self-talk, right. Your, your, your soul can only take so much negative self-talk, right. And if you keep not celebrating those wins and focusing on what's wrong instead of on what's right, you're going to talk yourself out of doing anything, right so when we get a win, I don't want to hear about what was wrong with it.
Ricardo Mullinax:I want to hear about what was right with it, you know. So those are just some of the rules of resilience. I won't talk the rest of the day. I have a whole podcast on it. So obviously I could talk a long time about the rules of resilience, but those are some examples.
Richard Conner:No, no, I love that. I love that and I feel like these are, you know, also life lessons, right? They could apply not only to fitness but other areas of your life. So this is so practical and I appreciate you sharing that. So let's let's talk a little bit about kind of the work that you're doing with underdog fitness. So you're a new coach with coach Kevin and and you're working through the underdog training system, and so I love that and this is, like I said, part two of the series, so let's talk a little bit about that. You know what made you decide to join Coach Kevin and become a coach? And then again, who are you, who's kind of your ideal client or who are you focusing on in terms of athletes and others?
Ricardo Mullinax:I got a roll down. I might I don't know if it was in a second roll down or what but I got two roll down invitations for deca world championship in 2022. Uh, one of them was for the fit and the other one was for the strong. And you know I was like, oh man, I'm gonna invite a world championship. I don't care that, you know. I mean at that time it was the top 12 and I'm like 26 or something. But I got the invite. I'm going to go try it. I don't care if I'm the little engine that could in the back of the pack. You know I'm going to do this, you know. So I went to that 2022 World Championship in Atlantic City.
Ricardo Mullinax:Two of my daughter my older daughter got two World Championships. She got the strong and the fit as a World Championship in the 14-17 age group and got second in the mile. Actually, I think I have that backwards. I think it was second in the strong and first in the mile. My younger daughter in the 10-13 age group got second in the world and some of our other clients did pretty well and some of our other clients did pretty well and I just I was standing there watching people my age up on that podium and I'm like, why not me? You know, why can't I do that? You know, particularly the strong because, like I said, I know I'm not a fast runner, but I'll have to run to do the strong, you know. So I'm like, why not me? And that was right before Thanksgiving and right around the first of the year, I took it in my head. I said, man, I'm going to try to win a world championship, I'm just going to try. I've seen other things that I wanted to do and went and done them before. I just want to try this, you know, went and done them before. I just want to try this, you know. And so I set that to my mind and I managed to connect with the world record holder, world champion at that time. His name is Ryan Kent and he coached me a lot in 2023. Ryan's tremendous guy taught me so much, took so much off of my time in terms of reducing my performance time, learned a lot from him. Very thankful for him.
Ricardo Mullinax:But through that year of 2023, as we went to different events, my kids kept connecting with Kevin, even in Atlantic City. My kids had reffed him and my son's like you know that guy. He's really funny, he has this clown voice and they call him Bubbles, and so they were connecting and unbeknownst to me. Kevin's wife, jess, and I. We connected through because someone else there actually a deck of staff was having a very difficult circumstance. That happened to him with a volunteer and a false accusation and everything. And uh, jess and I were there, uh, becoming friends as we were helping mark a little bit through that situation. I had no idea she was related to kevin.
Ricardo Mullinax:And then, uh, again, through all of 2023, my, you know, my older daughter races against Kevin, I think, at Knoxville and also in North Carolina, charlotte, and then in Dallas last year. Kevin and I are helping set up for Worlds and we just start chatting and talking a little bit and I'm getting to know him, him and I'm definitely interested in everything he's doing. And, uh, and after words, after the three-day competition is over and of course, during that time he won like five world championships or something. But we end up going to the same restaurant barbecue restaurant and seeing each other there. Uh, uh and uh talk a little bit and I'm like, hey, you know that program you mentioned. I would be interested in just trying it, just to see, you know what the differences are. I mean you can run, learn from more than one master, you know different strokes and uh.
Ricardo Mullinax:So I ended up uh trying it out and and just and just have really benefited from the underdog training system. It's helped me lower my time more and, by the grace of God and through some good coaching, I am blessed to say, I'm thankful and grateful to say that I did finish the regular season on the top of my age group in the deck of strong, and so obviously it's working. Thank you, thank you. So it's working for me. I've learned so much from it. And because I had sold my gym this year, you know I had coached my own clients to several podiums, finishes at the world and done a lot of good stuff there. But uh, you know, having sold my gym, I was available and uh, kevin asked me if I could uh come under the underdog system and very natural thing for me I mean I love the system, I love what it does and uh.
Ricardo Mullinax:So for me to to get to work with some underdog clients is great.
Richard Conner:That's incredible. It's almost like the universe just kind of brought you two together and that's wonderful that you're here now to to help and support. You know athletes and you know I'm really excited to see the work that you do. So congratulations on you know getting to podium, congratulations on you know where you are in in world championships and as well as joining the underdog team so well.
Ricardo Mullinax:I haven't yet the championships coming up in december. So you know, uh, I'm training hard. I don't take it for granted at all. You know, we'll just have to wait and see what happens on that day.
Richard Conner:Right, it's, it's who's the best that day, so you got to bring while I'm speaking into existence, then, all right, well, thank you, thank you, uh, so you know kind as we wind down here. So you know, I love everything that you shared in terms of your journey. Uh, just incredible doing the work that you're doing, considering you know that, the journey that you've been on and how you're helping others, and I love the rules of resilience, so I definitely have to check out all seven with your podcast. So, you, you know, just as we wind down here, what is the one thing in your journey that you're most proud of.
Ricardo Mullinax:Oh, most proud of. I like to talk about what I'm grateful for, because pride goes before a fall. So I would say that I am most grateful for the fact that I have got to do so much of this with my four kids. We have had just tremendous times together attending the World Championship or refereeing together. We've done at local gyms and coaching each other through and being there and having you know each other around when we get these. And so the fact that my kids and I have gotten to connect at these events and you know, I've gotten to model for them the importance of living a healthy lifestyle and discipline and all the good things that sports teach us. I am so grateful for that that it's not a solo journey of dad does something when comes home, but it's us. We're in this together.
Richard Conner:I love it. I love it. Coach Ricardo, thank you so much for spending time with me today. Really appreciate it. I'd love to end with how can our listeners find you business about resilience?
Ricardo Mullinax:get a hold of me through social media coachricardo on Instagram or ricardomullinax on Facebook, and if you reach out to me those ways, we can also talk about getting you into the underdog training system and joining the tremendous team that Kevin has put together and see what we can do for you to be your very best.
Richard Conner:Sounds good. So, as usual, I'll put that information in the show notes to make it easy for listeners to find you, coach Ricardo, thanks again. Thanks for coming on the show. Good luck for the rest of this year and have a great rest of the weekend.
Ricardo Mullinax:Thank you so much. It's been a pleasure.
Intro/Outro:That's it for this episode of Inspired to Run Podcast. We hope you are inspired to take control of your health and fitness and take it to the next level. Be sure to click the subscribe button to join our community and also please rate and review. Thanks for listening.
