{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.803,"endTime":32.923,"body":"Oh wow, here we godday guys. welcome back to another episode of Train Prosper"},{"speaker":"[aaron_straker]","startTime":33.403,"endTime":37.643,"body":"Today, Brian and I are doing another special edition coaches. qn were other"},{"speaker":"[aaron_straker]","startTime":37.963,"endTime":42.283,"body":"nutrition, fitness and coaches in the online or even in person space will"},{"speaker":"[aaron_straker]","startTime":42.363,"endTime":45.323,"body":"submit questions they have about things with their clients or even themselves"},{"speaker":"[aaron_straker]","startTime":45.563,"endTime":49.643,"body":"to brind myself. And we are going to through and give best appropriate"},{"speaker":"[aaron_straker]","startTime":49.882999999999996,"endTime":53.963,"body":"answers. Of course, full of context in nuance, but before we jump into this"},{"speaker":"[aaron_straker]","startTime":54.203,"endTime":57.243,"body":"Bri. What's going on? How is the boy's trip in Mexico?"},{"speaker":"[bryan_boorstein]","startTime":59.0,"endTime":64.12,"body":"Man, it's a good question. The boy trip in Mexico was fantastic in the"},{"speaker":"[bryan_boorstein]","startTime":64.28,"endTime":68.44,"body":"sense that, Uh, it's the first kind of group of guys that I've really"},{"speaker":"[bryan_boorstein]","startTime":68.68,"endTime":73.24000000000001,"body":"connected with since moving here over two years ago. Now, so Um, it was"},{"speaker":"[bryan_boorstein]","startTime":73.32,"endTime":76.6,"body":"just really cool for me to like have guys that I felt like I vibd with"},{"speaker":"[bryan_boorstein]","startTime":76.75999999999999,"endTime":80.36,"body":"really well and uh, you know, never felt like I was the fourth wheel even"},{"speaker":"[bryan_boorstein]","startTime":80.36,"endTime":83.96000000000001,"body":"though these three guys have known each other for like six years now. Um,"},{"speaker":"[bryan_boorstein]","startTime":84.28,"endTime":88.68,"body":"just a a cool experience. definitely, uh, drank a lot of beer. So,"},{"speaker":"[bryan_boorstein]","startTime":89.72,"endTime":94.52,"body":"um, since I got serious about like physique hypertrophy training you, I"},{"speaker":"[bryan_boorstein]","startTime":94.6,"endTime":97.32,"body":"would say, like post cross fit days. I"},{"speaker":"[bryan_boorstein]","startTime":98.44,"endTime":103.0,"body":"don't think I've drank like this. Um, it's a bad example for all of you."},{"speaker":"[bryan_boorstein]","startTime":103.08,"endTime":106.36,"body":"people like you should not do this If your goals are are P physique based."},{"speaker":"[bryan_boorstein]","startTime":106.52,"endTime":110.2,"body":"But but I was there and you know, went in Rome, Uh, with these guys that,"},{"speaker":"[bryan_boorstein]","startTime":110.28,"endTime":113.64,"body":"uh, that also care about fitness. They just don't have physique goals like"},{"speaker":"[bryan_boorstein]","startTime":113.64,"endTime":117.48,"body":"I have. they have more like performance goals and stuff like that. So um, I"},{"speaker":"[bryan_boorstein]","startTime":117.64,"endTime":122.2,"body":"had probably like thirty drinks over four days, which is a pretty big"},{"speaker":"[bryan_boorstein]","startTime":122.36,"endTime":125.24,"body":"number for me. I mean that average is like eight a day. Um. they were"},{"speaker":"[bryan_boorstein]","startTime":125.4,"endTime":129.4,"body":"spread out so I never really felt hung overver. Which was cool, but um, but"},{"speaker":"[bryan_boorstein]","startTime":129.56,"endTime":132.2,"body":"still like when you look at the cumutative effect of what like thirty"},{"speaker":"[bryan_boorstein]","startTime":132.44,"endTime":136.68,"body":"alcoholic drinks has on like to sosterum production and sleep quality, and"},{"speaker":"[bryan_boorstein]","startTime":136.84,"endTime":140.6,"body":"like all the things down the line like it was an opportunity cost that that"},{"speaker":"[bryan_boorstein]","startTime":140.68,"endTime":146.12,"body":"I made, and Um. Luckily, it kind of fits in okay with periodization of my"},{"speaker":"[bryan_boorstein]","startTime":146.28,"endTime":151.16,"body":"training because I'm kind of in this holding pattern week right now where I"},{"speaker":"[bryan_boorstein]","startTime":151.24,"endTime":155.0,"body":"knew I had the Mexico trip and then the launch of the Follow my program"},{"speaker":"[bryan_boorstein]","startTime":155.4,"endTime":159.56,"body":"program starts on the fourteenth, So I'm kind of in this weird week between"},{"speaker":"[bryan_boorstein]","startTime":159.72,"endTime":163.56,"body":"the seventh and fourteenth where I'm just messing around with training and"},{"speaker":"[bryan_boorstein]","startTime":163.54,"endTime":164.54,"body":"you know,"},{"speaker":"[bryan_boorstein]","startTime":165.16,"endTime":168.76,"body":"kind of eating some fun foods and not being super strict, so the couple"},{"speaker":"[bryan_boorstein]","startTime":169.0,"endTime":172.52,"body":"days of drinking actually fit okay into that, and um,"},{"speaker":"[bryan_boorstein]","startTime":173.8,"endTime":176.52,"body":"that was how the trip was, man I. Got a couple of updates, but let's jump"},{"speaker":"[bryan_boorstein]","startTime":176.68,"endTime":179.24,"body":"over to you. Tell me something was going on in your world. You're a new Ab"},{"speaker":"[bryan_boorstein]","startTime":179.14,"endTime":180.14,"body":"and B right"},{"speaker":"[aaron_straker]","startTime":179.563,"endTime":183.483,"body":"I'm in a new air. B. B. the child briefly touch on, but before that the one"},{"speaker":"[aaron_straker]","startTime":183.563,"endTime":185.243,"body":"thing I wanted to say though, because"},{"speaker":"[aaron_straker]","startTime":186.283,"endTime":191.403,"body":"you said like yes, that that alcohol intake is not conducive for physique And"},{"speaker":"[aaron_straker]","startTime":191.563,"endTime":194.763,"body":"I agree a hundred percent with you, the the big kind of elephant in the room,"},{"speaker":"[aaron_straker]","startTime":194.923,"endTime":197.723,"body":"though, like this is the first time you've done it in how many years, three"},{"speaker":"[aaron_straker]","startTime":198.703,"endTime":199.703,"body":"more than three."},{"speaker":"[bryan_boorstein]","startTime":199.88,"endTime":203.96,"body":"more. Uh, yeah, probably five six. something like that."},{"speaker":"[aaron_straker]","startTime":203.083,"endTime":206.283,"body":"Yeah, okay, so there's that right. It's the pri, the first time in five"},{"speaker":"[aaron_straker]","startTime":206.443,"endTime":210.043,"body":"years, and then on top of that, even when you remove that, you're more"},{"speaker":"[aaron_straker]","startTime":210.123,"endTime":213.483,"body":"consistent than ninety nine per cent of other ninety nine percent of other"},{"speaker":"[aaron_straker]","startTime":213.643,"endTime":217.243,"body":"people. So like when you marry those two it's water under the bridge like you"},{"speaker":"[aaron_straker]","startTime":217.323,"endTime":221.003,"body":"have metabolic resiliency. I bet your weight was up, maybe two or three"},{"speaker":"[aaron_straker]","startTime":221.163,"endTime":224.043,"body":"pounds, and now a couple days it's going to be right back to where it was"},{"speaker":"[aaron_straker]","startTime":224.203,"endTime":227.723,"body":"type of deal. Because of those other things, I just don't want. because"},{"speaker":"[aaron_straker]","startTime":227.963,"endTime":230.923,"body":"people will hear that and make. Oh well, Brian does it so I can do it. But"},{"speaker":"[aaron_straker]","startTime":230.923,"endTime":233.883,"body":"then they're doing it like every other month or something like that, and it's"},{"speaker":"[aaron_straker]","startTime":233.963,"endTime":237.403,"body":"a completely different situation, so I really just wanted to make that"},{"speaker":"[aaron_straker]","startTime":237.223,"endTime":238.223,"body":"distinction"},{"speaker":"[bryan_boorstein]","startTime":239.22,"endTime":240.22,"body":"Yeah, For sure,"},{"speaker":"[aaron_straker]","startTime":239.723,"endTime":243.563,"body":"with me. Yes, I am in a new air B and B. It is quieter, You will not hear"},{"speaker":"[aaron_straker]","startTime":243.723,"endTime":247.563,"body":"any dogs barking on this episode which I am very very excited about. However,"},{"speaker":"[aaron_straker]","startTime":247.963,"endTime":252.123,"body":"we, one hundred per cent got catfished on this air. B and B. It was"},{"speaker":"[aaron_straker]","startTime":253.803,"endTime":258.523,"body":"listed and described as a one bedroom. We show up. It is a studio and"},{"speaker":"[aaron_straker]","startTime":259.803,"endTime":265.483,"body":"I've I was fucking furious because we. I fer for the listeners whom do not"},{"speaker":"[aaron_straker]","startTime":265.563,"endTime":268.523,"body":"know my girlfriend and I live full timee in Ara, B and Bs. We have for over"},{"speaker":"[aaron_straker]","startTime":268.503,"endTime":269.503,"body":"three years now,"},{"speaker":"[aaron_straker]","startTime":270.443,"endTime":276.84299999999996,"body":"and we have similar online businesses and we work from home, so like we'll"},{"speaker":"[aaron_straker]","startTime":276.923,"endTime":279.88300000000004,"body":"like. there will be times. Virgine has calls where I'm recording the podcast"},{"speaker":"[aaron_straker]","startTime":280.043,"endTime":282.763,"body":"or something like that, but we would always have at least a a one bedroom so"},{"speaker":"[aaron_straker]","startTime":282.843,"endTime":286.283,"body":"she'll be in the other room. We close it. You know things are fine here there"},{"speaker":"[aaron_straker]","startTime":286.443,"endTime":291.803,"body":"is. You cannot do it. Because one, it's smaller and it's just wide open. So"},{"speaker":"[aaron_straker]","startTime":292.123,"endTime":296.283,"body":"yesterday was kind of held because she had all these calls already"},{"speaker":"[aaron_straker]","startTime":296.603,"endTime":300.363,"body":"prescheduled. I have all my. My majority of my checkens are Mondays,"},{"speaker":"[aaron_straker]","startTime":300.523,"endTime":304.203,"body":"Tuesdays, so I was like literally doing check ins in between her calls"},{"speaker":"[aaron_straker]","startTime":304.363,"endTime":307.803,"body":"because you can't. We can't be speaking at the same time, so it was very very"},{"speaker":"[aaron_straker]","startTime":308.123,"endTime":312.283,"body":"frustrating. Uh, we did bring it up to air B and B for like false advertising"},{"speaker":"[aaron_straker]","startTime":312.523,"endTime":317.563,"body":"pretty much, and unfortunately, because we are in like the Scotsdale tempy"},{"speaker":"[aaron_straker]","startTime":317.723,"endTime":321.963,"body":"area, it's literally peak season here. We book this place back in December"},{"speaker":"[aaron_straker]","startTime":322.363,"endTime":326.443,"body":"specifically for that. There was nothing. There's nothing around like we were"},{"speaker":"[aaron_straker]","startTime":326.603,"endTime":328.203,"body":"pretty much stuck. Um,"},{"speaker":"[aaron_straker]","startTime":329.403,"endTime":333.803,"body":"so we like kind of escalated it. Fortunately, we got a partial refund, but"},{"speaker":"[aaron_straker]","startTime":333.883,"endTime":335.163,"body":"it's it's"},{"speaker":"[bryan_boorstein]","startTime":336.2,"endTime":338.92,"body":"you still have the place. It's not like you have somewhere you to go where"},{"speaker":"[aaron_straker]","startTime":336.843,"endTime":339.963,"body":"we still have the place. Yeah, and it's not like the couple hundred dollars"},{"speaker":"[bryan_boorstein]","startTime":338.94,"endTime":339.94,"body":"you have right. right?"},{"speaker":"[aaron_straker]","startTime":340.843,"endTime":345.883,"body":"make makes me feel better about like drastically rearranging our schedules in"},{"speaker":"[aaron_straker]","startTime":345.963,"endTime":349.803,"body":"all this other shit going on about it. So it's just like A. It's been like"},{"speaker":"[aaron_straker]","startTime":349.883,"endTime":351.963,"body":"the first time in that we've been like"},{"speaker":"[aaron_straker]","startTime":353.003,"endTime":358.523,"body":"fucked in a empty situation, So it's frustrating. We just have to change our"},{"speaker":"[aaron_straker]","startTime":358.683,"endTime":361.963,"body":"workflow and figure it out for only the next month, and then"},{"speaker":"[aaron_straker]","startTime":363.163,"endTime":366.603,"body":"from there you know, I hopeful things will get better, but on a not so"},{"speaker":"[aaron_straker]","startTime":366.683,"endTime":370.523,"body":"negative aspect I realized that there is a a gym close by here and I was like"},{"speaker":"[aaron_straker]","startTime":370.683,"endTime":373.803,"body":"Oh, it looks pretty cool. I'm going to go check it out. So I went yesterday"},{"speaker":"[aaron_straker]","startTime":374.203,"endTime":378.283,"body":"and it was awesome and then I signed up so I have two gym memberships."},{"speaker":"[bryan_boorstein]","startTime":379.8,"endTime":382.28,"body":"what? What made it awesome? What was the determining factor?"},{"speaker":"[aaron_straker]","startTime":381.483,"endTime":386.843,"body":"It's literally like an o G bodyuilding style. Ja, like tons of cool specialty"},{"speaker":"[aaron_straker]","startTime":387.003,"endTime":390.123,"body":"equipment. Like they have a pit shark. They actually have the glue drive, Uh"},{"speaker":"[aaron_straker]","startTime":390.283,"endTime":391.483,"body":"machine that that was at N"},{"speaker":"[bryan_boorstein]","startTime":391.62,"endTime":392.62,"body":"Yep, Yep,"},{"speaker":"[aaron_straker]","startTime":391.723,"endTime":397.643,"body":"one Right That was there. They had like a. They have a super o g cybex, Um,"},{"speaker":"[aaron_straker]","startTime":398.043,"endTime":402.123,"body":"like cable selectoriz, like Hack squat. That gets a ton of range of motion,"},{"speaker":"[aaron_straker]","startTime":402.443,"endTime":406.203,"body":"just like a bunch of cool and the owner was super super cool guy. It's not"},{"speaker":"[aaron_straker]","startTime":406.283,"endTime":409.323,"body":"packed like the other gym I've been going to. It's like right. it's a. I"},{"speaker":"[aaron_straker]","startTime":409.403,"endTime":412.283,"body":"mean, it's only probably like a mile or two away from this one, but it's"},{"speaker":"[aaron_straker]","startTime":412.443,"endTime":415.243,"body":"really close to the university and it's like beginning of the year. It's"},{"speaker":"[aaron_straker]","startTime":415.323,"endTime":417.083,"body":"fucking packed all the time. Um."},{"speaker":"[bryan_boorstein]","startTime":416.86,"endTime":417.86,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":417.243,"endTime":420.683,"body":"and this place is just like. It's just. it's just chil. it was. It reminded"},{"speaker":"[aaron_straker]","startTime":420.843,"endTime":424.363,"body":"me a lot of the gym in Utah, and I absolutely loved that place, so I was"},{"speaker":"[aaron_straker]","startTime":424.443,"endTime":427.243,"body":"like. You know what. Im. I'm want to give this place my money for the last"},{"speaker":"[aaron_straker]","startTime":427.403,"endTime":431.643,"body":"month. I'm here and come you know, train here, So um, that's what I did and"},{"speaker":"[aaron_straker]","startTime":431.723,"endTime":435.803,"body":"my weight's finally climbing. So that has been. Uh, I'm back to now pre"},{"speaker":"[aaron_straker]","startTime":436.043,"endTime":439.803,"body":"coveed weights and and also a little bit higher. But I mean, I've I ramped up"},{"speaker":"[aaron_straker]","startTime":439.883,"endTime":443.083,"body":"my carbs and stuff too, because I'm like Okay. it's I need to start putting"},{"speaker":"[aaron_straker]","startTime":443.163,"endTime":444.923,"body":"some weight on again. It's just been too long."},{"speaker":"[aaron_straker]","startTime":446.043,"endTime":447.163,"body":"That's my last update."},{"speaker":"[bryan_boorstein]","startTime":447.08,"endTime":449.0,"body":"So you're in the one nineties, one, ninety, two,"},{"speaker":"[aaron_straker]","startTime":448.443,"endTime":450.443,"body":"I was one, ninety four point four this morning."},{"speaker":"[bryan_boorstein]","startTime":451.42,"endTime":452.42,"body":"very"},{"speaker":"[aaron_straker]","startTime":452.023,"endTime":453.023,"body":"Yeah, yep."},{"speaker":"[bryan_boorstein]","startTime":452.14,"endTime":453.14,"body":"nice, very cool."},{"speaker":"[bryan_boorstein]","startTime":454.84,"endTime":457.4,"body":"All right, So I have a couple of other small updates. Um,"},{"speaker":"[bryan_boorstein]","startTime":458.52,"endTime":462.2,"body":"my nanny has Strapp. She's the sickest person I've ever met in my life."},{"speaker":"[bryan_boorstein]","startTime":462.76,"endTime":466.28,"body":"Every as she's gotten coveed twice. I swear she's been sick every two"},{"speaker":"[bryan_boorstein]","startTime":466.44,"endTime":469.64,"body":"months through the entire year that she's worked for us. Yeah,"},{"speaker":"[aaron_straker]","startTime":469.583,"endTime":470.583,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":471.323,"endTime":475.883,"body":"listeners out there. If you are in the Boulder area or you know of someone"},{"speaker":"[aaron_straker]","startTime":476.123,"endTime":478.603,"body":"who is reliable in the Boulder area that wants"},{"speaker":"[bryan_boorstein]","startTime":478.3,"endTime":479.3,"body":"no,"},{"speaker":"[aaron_straker]","startTime":478.683,"endTime":479.883,"body":"to watch Bron's children."},{"speaker":"[bryan_boorstein]","startTime":482.04,"endTime":485.64,"body":"we're fine. we're fine. She. uh, so we're going to San Diego in a week. Um,"},{"speaker":"[bryan_boorstein]","startTime":485.8,"endTime":489.64,"body":"she'll be. She'll have five weeks off and then uh, Hopefully she can get"},{"speaker":"[bryan_boorstein]","startTime":489.72,"endTime":492.68,"body":"right and uh, and we also have the option now of sending my daughter to"},{"speaker":"[bryan_boorstein]","startTime":492.76,"endTime":496.52,"body":"school if we need to, So so we're going to be okay. Uh, it's just one of"},{"speaker":"[bryan_boorstein]","startTime":496.52,"endTime":499.48,"body":"these things where it's just so unreliable. you know, like I, I'm supposed"},{"speaker":"[bryan_boorstein]","startTime":499.64,"endTime":502.92,"body":"to be on a podcast tomorrow and she's probably not going to show up Tomrow"},{"speaker":"[bryan_boorstein]","startTime":503.08,"endTime":506.28,"body":"either, And Kim has a call at the same time as my adcast, that like she"},{"speaker":"[bryan_boorstein]","startTime":506.28,"endTime":510.36,"body":"can't move. So then it's like you know, we try my parents, but if they"},{"speaker":"[bryan_boorstein]","startTime":510.44,"endTime":513.56,"body":"can't come then we, just one of us has to cancel something that's really"},{"speaker":"[aaron_straker]","startTime":513.543,"endTime":514.543,"body":"It's really difficult."},{"speaker":"[bryan_boorstein]","startTime":513.72,"endTime":516.9200000000001,"body":"unfortunate, and this kind of shit just happens like all the time. you"},{"speaker":"[bryan_boorstein]","startTime":517.0,"endTime":522.52,"body":"know. Um, but on the good news of nanny life, we found a San Diego nanny"},{"speaker":"[bryan_boorstein]","startTime":522.76,"endTime":528.04,"body":"and she seems awesome and she's uh. she seems super reliable and mature, so"},{"speaker":"[bryan_boorstein]","startTime":528.52,"endTime":532.28,"body":"uh, hopefully we have coverage for five weeks in San Diego, and it allows"},{"speaker":"[bryan_boorstein]","startTime":532.36,"endTime":535.8,"body":"me to get really excited about San Diego. I kind of had this trepidation"},{"speaker":"[bryan_boorstein]","startTime":535.96,"endTime":538.92,"body":"when I was thinking about the trip because I was like. What if? like, what"},{"speaker":"[bryan_boorstein]","startTime":539.08,"endTime":542.44,"body":"if for con scenario we don't have a nanny. How are we going to like? Enjoy"},{"speaker":"[bryan_boorstein]","startTime":542.6,"endTime":545.64,"body":"this trip at all. And um, this feels like this huge weight off my chest."},{"speaker":"[bryan_boorstein]","startTime":545.96,"endTime":549.48,"body":"Now that we have this part figured out, so when we show up that Sunday, you"},{"speaker":"[bryan_boorstein]","startTime":549.48,"endTime":553.4,"body":"know, the next Monday starting, I have my workout and my work and I can go"},{"speaker":"[bryan_boorstein]","startTime":553.56,"endTime":556.68,"body":"for a run or a walk on the beach or like. whatever the fuck I want to do."},{"speaker":"[aaron_straker]","startTime":556.523,"endTime":558.603,"body":"You're not going for a run on the beach."},{"speaker":"[bryan_boorstein]","startTime":556.68,"endTime":558.12,"body":"You know it's It's just free. So"},{"speaker":"[bryan_boorstein]","startTime":559.56,"endTime":562.44,"body":"dude, I'm starting this nos breathing thing. So this was another one of my"},{"speaker":"[bryan_boorstein]","startTime":562.52,"endTime":567.48,"body":"updates. so I've I've now have now mastered the ability to walk twenty"},{"speaker":"[bryan_boorstein]","startTime":567.72,"endTime":571.48,"body":"minutes at a brisk pace, breathing through my nose only. And my next"},{"speaker":"[bryan_boorstein]","startTime":571.88,"endTime":575.48,"body":"challenge is to start running. I'm going to go for two minutes at a time"},{"speaker":"[bryan_boorstein]","startTime":575.64,"endTime":578.12,"body":"like a four hundred meter. I'm goingnna try and run a four hundred meter"},{"speaker":"[bryan_boorstein]","startTime":578.2,"endTime":582.6,"body":"breathing through my nose only and try to like, um, decrease pace, but"},{"speaker":"[bryan_boorstein]","startTime":582.92,"endTime":586.6,"body":"increase distance, Uh, after that and maybe go like six hundred meters and"},{"speaker":"[bryan_boorstein]","startTime":586.68,"endTime":590.04,"body":"eight hundred meters, And uh, And so I think being in San Diego, where I"},{"speaker":"[bryan_boorstein]","startTime":590.04,"endTime":593.08,"body":"can do it outside makes it even more enjoyable And this is kind of"},{"speaker":"[bryan_boorstein]","startTime":593.16,"endTime":597.16,"body":"something I'm I'm like kind of into in pursuing. Now, I got some some cool"},{"speaker":"[bryan_boorstein]","startTime":597.4,"endTime":601.72,"body":"responses from people on D, Ms. and one dude, uh, just and fourth actually"},{"speaker":"[bryan_boorstein]","startTime":601.88,"endTime":607.88,"body":"sent me a A. A book basically of of his interpretations of Like Oxygen and"},{"speaker":"[bryan_boorstein]","startTime":607.96,"endTime":612.12,"body":"other books that talk about mouth breathing versus nose breathing, And uh,"},{"speaker":"[bryan_boorstein]","startTime":612.28,"endTime":615.16,"body":"so there's a lot of really cool information out there and it definitely is"},{"speaker":"[bryan_boorstein]","startTime":615.32,"endTime":618.76,"body":"like something that's viable, Um that people use in training and in like"},{"speaker":"[bryan_boorstein]","startTime":618.84,"endTime":621.56,"body":"athletic pursuits and stuff like this. Um, not to mention the health"},{"speaker":"[bryan_boorstein]","startTime":621.8,"endTime":626.44,"body":"benefits, so Um, I'm gonna pursue this as like a little side hustle, and"},{"speaker":"[bryan_boorstein]","startTime":626.6,"endTime":631.88,"body":"it's not going to be enough to to like affect my hypertureph Goals Is just"},{"speaker":"[bryan_boorstein]","startTime":631.96,"endTime":634.84,"body":"going to be something on the side that I wouldn't even call concurrent"},{"speaker":"[bryan_boorstein]","startTime":634.98,"endTime":635.98,"body":"training. It's just like"},{"speaker":"[bryan_boorstein]","startTime":637.08,"endTime":640.52,"body":"walking at a brisk pace while working on oxygen consumption or something"},{"speaker":"[bryan_boorstein]","startTime":640.68,"endTime":643.88,"body":"like that, But Um, but it's cool and I'm kind of excited about it, so"},{"speaker":"[aaron_straker]","startTime":643.723,"endTime":646.683,"body":"Does that book? Uh, mention any of the health benefits?"},{"speaker":"[bryan_boorstein]","startTime":648.6,"endTime":650.52,"body":"I haven't actually read over his notes yet. He"},{"speaker":"[aaron_straker]","startTime":650.063,"endTime":651.063,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":650.6,"endTime":653.4,"body":"sent it to me and I haven't had an opportunity to read, but he spent me"},{"speaker":"[bryan_boorstein]","startTime":653.48,"endTime":657.32,"body":"like twenty five pages of notes. So um, so I got of got a like. like. Read"},{"speaker":"[bryan_boorstein]","startTime":657.22,"endTime":658.22,"body":"through that thing."},{"speaker":"[aaron_straker]","startTime":657.403,"endTime":660.203,"body":"Yeah, keep us post that. I'm interested in that to see if it."},{"speaker":"[aaron_straker]","startTime":661.883,"endTime":665.323,"body":"I would imagine this is just like purely conjecture, like resting, heart rate"},{"speaker":"[aaron_straker]","startTime":665.563,"endTime":666.683,"body":"style stuff, oxygen"},{"speaker":"[aaron_straker]","startTime":668.143,"endTime":669.143,"body":"like oxygen."},{"speaker":"[bryan_boorstein]","startTime":668.76,"endTime":669.96,"body":"purity. I think the word is"},{"speaker":"[aaron_straker]","startTime":670.023,"endTime":671.023,"body":"There you go."},{"speaker":"[bryan_boorstein]","startTime":670.12,"endTime":674.92,"body":"purity. Like the the amount that your body is able to filter of the c O two"},{"speaker":"[bryan_boorstein]","startTime":675.08,"endTime":676.92,"body":"and get like more pure oxygen or"},{"speaker":"[bryan_boorstein]","startTime":677.0,"endTime":680.36,"body":"whatever. Um, that would be my guess, or at least from what I understand,"},{"speaker":"[aaron_straker]","startTime":677.003,"endTime":678.123,"body":"Yeah, really, really cool."},{"speaker":"[aaron_straker]","startTime":680.123,"endTime":681.563,"body":"Yeah, that's really cool. Please. Please"},{"speaker":"[bryan_boorstein]","startTime":681.34,"endTime":682.34,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":681.723,"endTime":683.243,"body":"keep us up on that as you, digon."},{"speaker":"[bryan_boorstein]","startTime":684.84,"endTime":688.36,"body":"Yeah, for sure for sure. And then, Um, as you guys probably know, my, the"},{"speaker":"[bryan_boorstein]","startTime":688.52,"endTime":692.2,"body":"Follow my program program drops on Monday the fourteenth, so it will have"},{"speaker":"[bryan_boorstein]","startTime":692.28,"endTime":695.0,"body":"dropped. Like when this episode releases. it will have dropped yesterday."},{"speaker":"[bryan_boorstein]","startTime":695.64,"endTime":697.16,"body":"Um, and uh."},{"speaker":"[bryan_boorstein]","startTime":698.92,"endTime":702.76,"body":"Yeah, What else do I want to say about it? I. I put the first week into the"},{"speaker":"[bryan_boorstein]","startTime":703.0,"endTime":707.4,"body":"Uh, in Towdify, and uh, it's all sitting there just waiting to to be"},{"speaker":"[bryan_boorstein]","startTime":707.4,"endTime":710.6,"body":"released. I wrote a blog as well, so if you go to the Paragon training"},{"speaker":"[bryan_boorstein]","startTime":710.68,"endTime":715.56,"body":"methods Dot Com back slash Brins program, you can read all about the Uh,"},{"speaker":"[bryan_boorstein]","startTime":715.96,"endTime":719.4,"body":"the, the, The program, and uh what you need to know what to expect. Things"},{"speaker":"[bryan_boorstein]","startTime":719.48,"endTime":722.28,"body":"like that. so um, definitely check that out,"},{"speaker":"[bryan_boorstein]","startTime":723.4,"endTime":727.72,"body":"and I think that is it for my updates. I'm ready to jump in some questions."},{"speaker":"[aaron_straker]","startTime":727.483,"endTime":729.643,"body":"very cool. Let's do it. So"},{"speaker":"[aaron_straker]","startTime":731.243,"endTime":734.603,"body":"this first, there's kind of two questions that up front that were going to"},{"speaker":"[aaron_straker]","startTime":734.743,"endTime":735.743,"body":"kind of pair into one"},{"speaker":"[aaron_straker]","startTime":736.303,"endTime":737.303,"body":"and"},{"speaker":"[aaron_straker]","startTime":737.963,"endTime":741.323,"body":"read. Read the second one right, And the question is what is the order of"},{"speaker":"[aaron_straker]","startTime":741.403,"endTime":746.603,"body":"training? Is it conditioning, then strength in hypertrophy, So that's first"},{"speaker":"[aaron_straker]","startTime":746.763,"endTime":749.723,"body":"question and then kind of the second question Paired into that is a question"},{"speaker":"[aaron_straker]","startTime":749.743,"endTime":750.743,"body":"around."},{"speaker":"[aaron_straker]","startTime":751.963,"endTime":756.443,"body":"What do you guys think about doing Abs before your primary worko once that"},{"speaker":"[aaron_straker]","startTime":756.523,"endTime":760.603,"body":"you don't basically skip them when you put them at the end, but then more so,"},{"speaker":"[aaron_straker]","startTime":762.683,"endTime":766.523,"body":"at least for like some, some biger compound squad and deadlift, for example,"},{"speaker":"[aaron_straker]","startTime":767.323,"endTime":772.363,"body":"doing Abs beforehand seemingly helps me kind of prime my body for stiffness"},{"speaker":"[aaron_straker]","startTime":772.603,"endTime":775.403,"body":"and core strength. What your thoughts around all the sprine,"},{"speaker":"[bryan_boorstein]","startTime":777.64,"endTime":779.88,"body":"So regarding Abs first,"},{"speaker":"[bryan_boorstein]","startTime":781.32,"endTime":785.0,"body":"I, I don't think that that's a great idea. I think that it, uh, it"},{"speaker":"[bryan_boorstein]","startTime":785.16,"endTime":789.72,"body":"potentially can cause it midline fatigue. So what you're perceiving as"},{"speaker":"[bryan_boorstein]","startTime":789.96,"endTime":795.56,"body":"like, stiffness and strength in your core is actually just your abs having"},{"speaker":"[bryan_boorstein]","startTime":795.72,"endTime":800.76,"body":"a pump. and and so you're feeling tension there. But unfortunately that's"},{"speaker":"[bryan_boorstein]","startTime":800.92,"endTime":805.64,"body":"also a weakness. Um, that potentially isn't able to support Uh, your low"},{"speaker":"[bryan_boorstein]","startTime":805.8,"endTime":810.12,"body":"back in and midline during those kind of more compound axially loaded"},{"speaker":"[bryan_boorstein]","startTime":810.36,"endTime":814.2,"body":"movements, So Um, I definitely wouldn't do that if you're taking movements"},{"speaker":"[bryan_boorstein]","startTime":814.36,"endTime":817.72,"body":"like either, with really short rest, accumulating a bunch of metabolites,"},{"speaker":"[bryan_boorstein]","startTime":817.88,"endTime":819.88,"body":"or even um, or even"},{"speaker":"[bryan_boorstein]","startTime":821.24,"endTime":825.48,"body":"anything super close to failure. Um, the only reason I could possibly see"},{"speaker":"[bryan_boorstein]","startTime":825.64,"endTime":830.04,"body":"doing that would be as maybe like some, some bird dogs and stuff like that,"},{"speaker":"[bryan_boorstein]","startTime":830.52,"endTime":835.16,"body":"as like body prep before squatting and deadlifting, but nothing that would"},{"speaker":"[bryan_boorstein]","startTime":835.24,"endTime":839.56,"body":"be dynamic. That would cause like blood flow to go to your abs, and and"},{"speaker":"[bryan_boorstein]","startTime":839.8,"endTime":843.8,"body":"really, uh, like, make them kind of pump up with Uh with fluid So so that"},{"speaker":"[bryan_boorstein]","startTime":843.88,"endTime":848.12,"body":"would be my thought on the abs thing. Um, but I think the larger question"},{"speaker":"[bryan_boorstein]","startTime":848.68,"endTime":852.84,"body":"is is the second or the the original one about? Uh, what's the order? Is it"},{"speaker":"[bryan_boorstein]","startTime":852.92,"endTime":856.12,"body":"conditioning? then strength and hyperchphy. And when I first looked at that"},{"speaker":"[bryan_boorstein]","startTime":856.2,"endTime":859.96,"body":"question and I was like No, you never do conditioning first Because my"},{"speaker":"[bryan_boorstein]","startTime":859.96,"endTime":863.8,"body":"first reaction is is if you do conditioning first, you're going to use the"},{"speaker":"[bryan_boorstein]","startTime":863.88,"endTime":866.92,"body":"glycogen that you need for strength training. You're potentially going to"},{"speaker":"[bryan_boorstein]","startTime":867.0,"endTime":870.36,"body":"cause fatigue. Uh, usually in your legs, because conditioning work is"},{"speaker":"[bryan_boorstein]","startTime":870.36,"endTime":873.56,"body":"usually lower body oriented, so imagine like doing conditioning work like"},{"speaker":"[bryan_boorstein]","startTime":873.64,"endTime":876.52,"body":"going for like a hard twenty minute run and then trying to like squat. Uh"},{"speaker":"[bryan_boorstein]","startTime":876.68,"endTime":880.44,"body":"heavy, because they said strength and hypertphy. Um, So from my first"},{"speaker":"[bryan_boorstein]","startTime":880.6,"endTime":884.28,"body":"thought was that's an awful idea. And then I thought about contexts and"},{"speaker":"[bryan_boorstein]","startTime":884.36,"endTime":887.4,"body":"realize that it really depends on what your goal is."},{"speaker":"[aaron_straker]","startTime":887.423,"endTime":888.423,"body":"ly,"},{"speaker":"[bryan_boorstein]","startTime":888.04,"endTime":892.36,"body":"If your goal is to get better at conditioning and you're an endurance"},{"speaker":"[bryan_boorstein]","startTime":892.6,"endTime":895.72,"body":"athlete, then you should absolutely do conditioning first. you should not"},{"speaker":"[bryan_boorstein]","startTime":895.96,"endTime":899.88,"body":"squat and do hyperjry work. And then try to go like P. R, your conditioning"},{"speaker":"[bryan_boorstein]","startTime":899.96,"endTime":903.32,"body":"or get better at, you know, oxygen consumption or whatever your goal is"},{"speaker":"[bryan_boorstein]","startTime":903.48,"endTime":906.68,"body":"during that session. So yeah, if your goal is endurance, you should do"},{"speaker":"[bryan_boorstein]","startTime":906.76,"endTime":907.96,"body":"conditioning first and then"},{"speaker":"[bryan_boorstein]","startTime":909.8,"endTime":914.28,"body":"probably rest a little bit and then strengthen hyperch fee. later on, I"},{"speaker":"[bryan_boorstein]","startTime":914.36,"endTime":917.96,"body":"don't ever think it's a good idea to do a condition conditioning workout"},{"speaker":"[bryan_boorstein]","startTime":918.12,"endTime":922.44,"body":"and then do heavy strength work. I just, I just think that's a recipe for"},{"speaker":"[bryan_boorstein]","startTime":922.76,"endTime":927.88,"body":"lack of success in progression and potential injury. Um. so for most people"},{"speaker":"[bryan_boorstein]","startTime":928.12,"endTime":931.64,"body":"like, if your goal is not conditioning and your goal is either strength or"},{"speaker":"[bryan_boorstein]","startTime":931.72,"endTime":936.92,"body":"hypertrophy, then you should definitely do conditioning as far away from"},{"speaker":"[bryan_boorstein]","startTime":937.0,"endTime":940.68,"body":"your training as possible, and possibly not even do conditioning at all,"},{"speaker":"[bryan_boorstein]","startTime":940.84,"endTime":944.68,"body":"depending on how how strict you are on achieving those strengthen hypergic"},{"speaker":"[bryan_boorstein]","startTime":944.84,"endTime":948.6,"body":"goals. Um, but essentially whatever you put first is going to receive the"},{"speaker":"[bryan_boorstein]","startTime":948.68,"endTime":952.68,"body":"priority and that is not just for what type of training you're doing, but"},{"speaker":"[bryan_boorstein]","startTime":952.76,"endTime":955.72,"body":"even for muscle groups, like if you have a muscle group that is lagging,"},{"speaker":"[bryan_boorstein]","startTime":955.88,"endTime":959.24,"body":"you can put bicepts and tricepts first in your upper body workout. It"},{"speaker":"[bryan_boorstein]","startTime":959.24,"endTime":963.88,"body":"doesn't always have to go like bench press row, overhead breass, then by"},{"speaker":"[bryan_boorstein]","startTime":964.04,"endTime":968.6,"body":"substriceps, Um, so whatever's first receives the primary stimulus and"},{"speaker":"[bryan_boorstein]","startTime":968.6,"endTime":970.2,"body":"will, uh, re the most training effect."},{"speaker":"[aaron_straker]","startTime":970.603,"endTime":973.643,"body":"I mean, you really hit the nail on the head, especially with the prior"},{"speaker":"[aaron_straker]","startTime":973.883,"endTime":977.323,"body":"prioritization on the Un. Secondary question, what is your goal? If your"},{"speaker":"[aaron_straker]","startTime":977.103,"endTime":978.103,"body":"goals"},{"speaker":"[bryan_boorstein]","startTime":977.66,"endTime":978.66,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":978.043,"endTime":981.883,"body":"well, I want to chase all three at the same time, Will then just kind of"},{"speaker":"[aaron_straker]","startTime":982.283,"endTime":985.723,"body":"understand that you're probably not going to achieve your goals like either"},{"speaker":"[aaron_straker]","startTime":986.043,"endTime":991.163,"body":"with that approach, Unless you're super green. right, Um, divide conquer and"},{"speaker":"[aaron_straker]","startTime":991.163,"endTime":994.683,"body":"then move on to your next priority Is what I would recommend there, and then"},{"speaker":"[aaron_straker]","startTime":994.843,"endTime":998.203,"body":"just to quickly reiterate, Brans said on the first one. Yeah, especially for"},{"speaker":"[aaron_straker]","startTime":998.283,"endTime":1002.683,"body":"how Brian and I recommend training abs like I, when when I'm coaching with my"},{"speaker":"[aaron_straker]","startTime":1002.763,"endTime":1006.203,"body":"clients and myselfel, like I train my abs like I train any other movement,"},{"speaker":"[aaron_straker]","startTime":1007.003,"endTime":1011.483,"body":"Moderate load for moderate rep range and I try. and you know, basically"},{"speaker":"[aaron_straker]","startTime":1012.043,"endTime":1016.603,"body":"progressive overload them. I can. I'm not training abs before I go into like"},{"speaker":"[aaron_straker]","startTime":1016.603,"endTime":1019.883,"body":"a hack squad or something like that. No way in hell, because it's only going"},{"speaker":"[aaron_straker]","startTime":1019.963,"endTime":1023.963,"body":"to negatively impact my performance on those subsequent movements. Um, what I"},{"speaker":"[aaron_straker]","startTime":1024.0430000000001,"endTime":1027.403,"body":"will do and I, what I have in this current cycle is I have them in between."},{"speaker":"[aaron_straker]","startTime":1027.643,"endTime":1032.203,"body":"So yesterday I had abs. I did quads abs tricepts. My abs aren't really going"},{"speaker":"[aaron_straker]","startTime":1032.283,"endTime":1035.643,"body":"to affect my tricepts type of thing, But I did put it in the middle, so I"},{"speaker":"[aaron_straker]","startTime":1035.643,"endTime":1038.203,"body":"don't skip it if it was at the end, type of thing. But"},{"speaker":"[bryan_boorstein]","startTime":1038.3400000000001,"endTime":1039.3400000000001,"body":"I love"},{"speaker":"[aaron_straker]","startTime":1038.783,"endTime":1039.783,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":1039.1399999999999,"endTime":1040.1399999999999,"body":"that totally."},{"speaker":"[aaron_straker]","startTime":1041.483,"endTime":1045.083,"body":"cool. Um, this next one, Brian, uh, I'm going to kick over to you"},{"speaker":"[aaron_straker]","startTime":1045.8229999999999,"endTime":1046.8229999999999,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":1046.02,"endTime":1047.02,"body":"Yp."},{"speaker":"[aaron_straker]","startTime":1046.443,"endTime":1049.483,"body":"the question is would love to know how you phase training between"},{"speaker":"[aaron_straker]","startTime":1049.723,"endTime":1052.763,"body":"hypertrophy, metabolic and neurologic phases."},{"speaker":"[bryan_boorstein]","startTime":1054.68,"endTime":1057.08,"body":"Yeah, So most of the time is hyperphy,"},{"speaker":"[bryan_boorstein]","startTime":1059.0,"endTime":1060.92,"body":"And then you use metabolic. And"},{"speaker":"[bryan_boorstein]","startTime":1061.98,"endTime":1062.98,"body":"what does it say? Neur"},{"speaker":"[aaron_straker]","startTime":1062.703,"endTime":1063.703,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1063.48,"endTime":1066.36,"body":"neurologic neurologic phases, Um."},{"speaker":"[bryan_boorstein]","startTime":1067.72,"endTime":1069.96,"body":"Basically as needed When when"},{"speaker":"[bryan_boorstein]","startTime":1071.4,"endTime":1074.92,"body":"you got to jump out of the hyperchiffy face if the adaptation requires you"},{"speaker":"[bryan_boorstein]","startTime":1075.0,"endTime":1078.52,"body":"to get better at something else, so a a good example is like,"},{"speaker":"[bryan_boorstein]","startTime":1079.56,"endTime":1083.56,"body":"You know, most people just do hyperchphy. They hate metabol phasescause"},{"speaker":"[bryan_boorstein]","startTime":1083.5,"endTime":1084.5,"body":"They're really"},{"speaker":"[aaron_straker]","startTime":1084.183,"endTime":1085.183,"body":"they're hard. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1084.44,"endTime":1085.48,"body":"painful. right. Um,"},{"speaker":"[bryan_boorstein]","startTime":1086.52,"endTime":1092.28,"body":"yeah, so so usually when you get a new client, the answer is to start them"},{"speaker":"[bryan_boorstein]","startTime":1092.44,"endTime":1095.8,"body":"in a metabolic phase because they probably could be more conditioned, which"},{"speaker":"[bryan_boorstein]","startTime":1095.88,"endTime":1100.44,"body":"would potentially help their their hyperphy training with the idea being"},{"speaker":"[bryan_boorstein]","startTime":1100.68,"endTime":1104.68,"body":"that you know you can clear metabolites faster between set, so you can,"},{"speaker":"[bryan_boorstein]","startTime":1105.16,"endTime":1108.12,"body":"instead of resting three and three or three and a half minutes between a"},{"speaker":"[bryan_boorstein]","startTime":1108.12,"endTime":1111.16,"body":"set, maybe you can do two and a half to three minutes between a set, so"},{"speaker":"[bryan_boorstein]","startTime":1111.24,"endTime":1115.08,"body":"those thirty seconds that you can do faster, but still get the same um"},{"speaker":"[bryan_boorstein]","startTime":1115.8,"endTime":1119.32,"body":"effect from the. Set without being more fatigued from it, Um, allows you to"},{"speaker":"[bryan_boorstein]","startTime":1119.32,"endTime":1122.76,"body":"potentially do more sets in the long term, So so the benefit is cumulative,"},{"speaker":"[bryan_boorstein]","startTime":1123.0,"endTime":1124.92,"body":"kind of like that over time, Uh"},{"speaker":"[bryan_boorstein]","startTime":1126.44,"endTime":1130.12,"body":"I. I have. I'm guilty of that like I. I almost always just wanted to do h."},{"speaker":"[bryan_boorstein]","startTime":1130.12,"endTime":1133.4,"body":"herj ify work. I jumped out and did a strength phe, you know for"},{"speaker":"[bryan_boorstein]","startTime":1134.44,"endTime":1138.76,"body":"five weeks, Uh in the fall and and it was cool for a couple of weeks, and"},{"speaker":"[bryan_boorstein]","startTime":1138.74,"endTime":1139.74,"body":"then I really"},{"speaker":"[bryan_boorstein]","startTime":1140.76,"endTime":1144.04,"body":"didn't enjoy it any morere, and jumped back in a perch fee and felt a lot"},{"speaker":"[bryan_boorstein]","startTime":1144.2,"endTime":1147.24,"body":"better. so Um, I know I can benefit from a mettaabol phase and that's"},{"speaker":"[bryan_boorstein]","startTime":1147.32,"endTime":1149.48,"body":"something that's going to be coming up in my programming here in the next"},{"speaker":"[bryan_boorstein]","startTime":1149.64,"endTime":1154.92,"body":"few months, but as far as order goes, usually what I like to do. Uh, this"},{"speaker":"[bryan_boorstein]","startTime":1155.0,"endTime":1160.2,"body":"is just my preference is. Uh, After hyperchphy, I like to do a strength"},{"speaker":"[bryan_boorstein]","startTime":1160.06,"endTime":1161.06,"body":"phase"},{"speaker":"[bryan_boorstein]","startTime":1161.96,"endTime":1166.84,"body":"and then finish with the metabolic phase, so it might be like like I think,"},{"speaker":"[bryan_boorstein]","startTime":1166.92,"endTime":1170.12,"body":"in the future, for me it'll be like a two to four week strength phase and a"},{"speaker":"[bryan_boorstein]","startTime":1170.2,"endTime":1173.32,"body":"two to three week metabolic phase. I think I went too long on the strength"},{"speaker":"[bryan_boorstein]","startTime":1173.48,"endTime":1179.56,"body":"phase last time, but uh, but it'll be like like that and then, uh. The"},{"speaker":"[bryan_boorstein]","startTime":1179.64,"endTime":1182.92,"body":"reason I would put the metabolic phase after the strength is because"},{"speaker":"[bryan_boorstein]","startTime":1183.32,"endTime":1187.08,"body":"essentially you're going to lose a lot of the metabolic adaptations when"},{"speaker":"[bryan_boorstein]","startTime":1187.16,"endTime":1190.28,"body":"you do the strength phase. Um, you might have had some of them in the"},{"speaker":"[bryan_boorstein]","startTime":1190.36,"endTime":1193.72,"body":"hyperchphy phase, but then you jump out of it and you might lose a few of"},{"speaker":"[bryan_boorstein]","startTime":1193.72,"endTime":1196.84,"body":"them because you're taking long rest. You're doing low reps stuff like that"},{"speaker":"[bryan_boorstein]","startTime":1197.16,"endTime":1202.52,"body":"so you can prime that system, that metabolic system to be more efficient by"},{"speaker":"[bryan_boorstein]","startTime":1202.68,"endTime":1206.2,"body":"doing that after the strength phase and then prior to jumping back into"},{"speaker":"[bryan_boorstein]","startTime":1206.36,"endTime":1210.36,"body":"hypertrophy again, so that just usually tends to be my preferred order."},{"speaker":"[bryan_boorstein]","startTime":1210.26,"endTime":1211.26,"body":"order of operations."},{"speaker":"[aaron_straker]","startTime":1212.123,"endTime":1216.043,"body":"if I'm being completely transparent, this is an area that I don't feel. I"},{"speaker":"[aaron_straker]","startTime":1216.123,"endTime":1219.323,"body":"just don't have a strong enough education and understanding around"},{"speaker":"[aaron_straker]","startTime":1220.363,"endTime":1225.483,"body":"what I will be doing when I do hire my next coach is to have someone walk me"},{"speaker":"[aaron_straker]","startTime":1225.563,"endTime":1228.523,"body":"through these phases with my training, so I can learn first hand, which is"},{"speaker":"[aaron_straker]","startTime":1228.683,"endTime":1231.883,"body":"exactly how I know that I learn best, which is by doing,"},{"speaker":"[aaron_straker]","startTime":1232.863,"endTime":1233.863,"body":"but"},{"speaker":"[aaron_straker]","startTime":1236.603,"endTime":1239.883,"body":"I, I see that the importance in them. I personally just don't have enough"},{"speaker":"[aaron_straker]","startTime":1240.203,"endTime":1243.643,"body":"experience with them to speak intelligently on them, so I will not in in"},{"speaker":"[aaron_straker]","startTime":1244.363,"endTime":1247.643,"body":"until I' am able to do so. So I think Brian's answer here is fantastic."},{"speaker":"[bryan_boorstein]","startTime":1248.68,"endTime":1253.48,"body":"Swet, let's kick the next one over to you. Do your daily calories or macro"},{"speaker":"[bryan_boorstein]","startTime":1253.88,"endTime":1255.64,"body":"splits Change for rest is"},{"speaker":"[aaron_straker]","startTime":1255.483,"endTime":1259.723,"body":"They do. Um, and this is something that from a from a coaching standpoint I"},{"speaker":"[aaron_straker]","startTime":1259.883,"endTime":1265.883,"body":"do with my clients once they have reached a certain consistency and in ease"},{"speaker":"[aaron_straker]","startTime":1266.123,"endTime":1270.203,"body":"of um, like tracking threshold. So it's one of those things that I don't"},{"speaker":"[aaron_straker]","startTime":1270.283,"endTime":1271.643,"body":"think matters until it does,"},{"speaker":"[aaron_straker]","startTime":1272.923,"endTime":1278.043,"body":"And I think that Uh, prematurely incorporating this with your clientele will"},{"speaker":"[aaron_straker]","startTime":1278.283,"endTime":1283.083,"body":"provide more harm than help. However, for people who are very very consistent"},{"speaker":"[aaron_straker]","startTime":1282.943,"endTime":1283.943,"body":"and"},{"speaker":"[aaron_straker]","startTime":1284.603,"endTime":1289.003,"body":"modifying their macros on the Cad today standpoint is pretty seamless back of"},{"speaker":"[aaron_straker]","startTime":1289.083,"endTime":1295.003,"body":"hand to a type, Uh, knowledge and and capability, I do see the the positive,"},{"speaker":"[aaron_straker]","startTime":1295.103,"endTime":1296.103,"body":"Um."},{"speaker":"[aaron_straker]","startTime":1296.763,"endTime":1299.003,"body":"the positive changes in doing so. Here."},{"speaker":"[aaron_straker]","startTime":1301.083,"endTime":1302.523,"body":"anything from you on this ombryan"},{"speaker":"[bryan_boorstein]","startTime":1301.64,"endTime":1302.68,"body":"swet, uh,"},{"speaker":"[bryan_boorstein]","startTime":1304.12,"endTime":1309.8,"body":"yeah, I mean I, I usually do too. uh, this light behind me is tripping me"},{"speaker":"[bryan_boorstein]","startTime":1309.8,"endTime":1312.92,"body":"out. I feel like there's like the the light of God coming behind me at"},{"speaker":"[bryan_boorstein]","startTime":1313.32,"endTime":1315.48,"body":"all times so weird. Okay, uh,"},{"speaker":"[aaron_straker]","startTime":1313.323,"endTime":1314.523,"body":"better have good answers."},{"speaker":"[bryan_boorstein]","startTime":1318.52,"endTime":1323.48,"body":"but I, I mean, I do, mostly because I just find that I am less hungry on"},{"speaker":"[bryan_boorstein]","startTime":1323.56,"endTime":1327.0,"body":"unrest day, so I tend to follow more of an intuitive approach, and like"},{"speaker":"[bryan_boorstein]","startTime":1327.16,"endTime":1330.12,"body":"Aaron said, I mean we're advanced athletes that know our bodies really"},{"speaker":"[bryan_boorstein]","startTime":1330.2,"endTime":1334.12,"body":"well, so for us, I think that it makes sense to be able to do that and kind"},{"speaker":"[bryan_boorstein]","startTime":1334.2,"endTime":1337.72,"body":"of understand that we' make up for it by doing more on the training days,"},{"speaker":"[bryan_boorstein]","startTime":1337.88,"endTime":1343.16,"body":"and that we're trying to fuel the training in doing so as well, but uh, I"},{"speaker":"[bryan_boorstein]","startTime":1343.32,"endTime":1348.28,"body":"think for most people like having. A weekly target of calories is is"},{"speaker":"[bryan_boorstein]","startTime":1348.36,"endTime":1352.44,"body":"probably pretty solid. and then, depending on who the client is and stuff"},{"speaker":"[bryan_boorstein]","startTime":1352.68,"endTime":1356.36,"body":"you know, maybe it makes sense to split that up with some more or less rest"},{"speaker":"[bryan_boorstein]","startTime":1356.18,"endTime":1357.18,"body":"days."},{"speaker":"[aaron_straker]","startTime":1356.363,"endTime":1360.763,"body":"Yep, so it's saying it doesn't matter until it does, and it makes it has more"},{"speaker":"[aaron_straker]","startTime":1361.163,"endTime":1365.003,"body":"importance on. like the deeper you are into a gaining phase, the deeper you"},{"speaker":"[aaron_straker]","startTime":1365.083,"endTime":1369.243,"body":"are into a calorie deficit where there are new Um problems you're trying to"},{"speaker":"[aaron_straker]","startTime":1369.143,"endTime":1370.143,"body":"solve With that."},{"speaker":"[bryan_boorstein]","startTime":1372.6,"endTime":1377.16,"body":"Cool's next question for you. how do you deal with unmotivated clients?"},{"speaker":"[aaron_straker]","startTime":1377.643,"endTime":1381.643,"body":"This one is is tricky. in this one. I, I personally think I've gotten much"},{"speaker":"[aaron_straker]","startTime":1381.803,"endTime":1386.843,"body":"better at with this new year, so in this new year I changed my approach to"},{"speaker":"[aaron_straker]","startTime":1387.003,"endTime":1391.963,"body":"training or sorry, approach to coaching Um. and it's just to be brutally"},{"speaker":"[aaron_straker]","startTime":1392.203,"endTime":1397.483,"body":"transparent and honest with my clientele. So, in prior years past I, there"},{"speaker":"[aaron_straker]","startTime":1397.483,"endTime":1401.003,"body":"are times I've gotten a little bit caught into being like, uh, too much of a"},{"speaker":"[aaron_straker]","startTime":1401.083,"endTime":1405.723,"body":"cheerleader. Um, And while that is beneficial and I'm definitely not like a."},{"speaker":"[aaron_straker]","startTime":1406.603,"endTime":1409.803,"body":"Just you know, why the fuck are you here? If you're not going to do your"},{"speaker":"[aaron_straker]","startTime":1409.883,"endTime":1413.643,"body":"things, type of coach, it's just me being very transparent with Okay with"},{"speaker":"[aaron_straker]","startTime":1413.883,"endTime":1417.963,"body":"your current effort and consistency, like you will not reach these goals you"},{"speaker":"[aaron_straker]","startTime":1418.043,"endTime":1424.043,"body":"have, and that's just me being honest with you, So it depends. Um. I have"},{"speaker":"[aaron_straker]","startTime":1424.203,"endTime":1427.723,"body":"been working on a lot more mindset stuff with clients and understanding why"},{"speaker":"[aaron_straker]","startTime":1427.963,"endTime":1433.483,"body":"we have goals. In what, Um, the? the? The real reasoning behind them are."},{"speaker":"[aaron_straker]","startTime":1433.643,"endTime":1436.843,"body":"because, if it's just like Well, I want to look sick for summer right, That's"},{"speaker":"[aaron_straker]","startTime":1437.323,"endTime":1440.523,"body":"that that lasts two weeks and then that's gone. And if that's your only"},{"speaker":"[aaron_straker]","startTime":1440.683,"endTime":1444.603,"body":"motivation it's going to be. It's going to be wavering over over the coming"},{"speaker":"[aaron_straker]","startTime":1444.763,"endTime":1450.123,"body":"weeks, so I just try and help them identify their true reasons why they're in"},{"speaker":"[aaron_straker]","startTime":1450.203,"endTime":1454.923,"body":"this coaching relationship, and then I do my best to be very transparent with"},{"speaker":"[aaron_straker]","startTime":1455.003,"endTime":1460.123,"body":"them of their current rate of progress, Um, the level of uh commitment"},{"speaker":"[aaron_straker]","startTime":1460.443,"endTime":1464.683,"body":"necessary, Uh, contextually dependent on the ambitiousness of their goals,"},{"speaker":"[bryan_boorstein]","startTime":1467.86,"endTime":1468.86,"body":"Totally. I actually,"},{"speaker":"[bryan_boorstein]","startTime":1470.44,"endTime":1474.84,"body":"I'm trying to think back, and it's been a really long time since I've had"},{"speaker":"[bryan_boorstein]","startTime":1474.92,"endTime":1479.72,"body":"an unmotivated client like. I mean, I, I can't even remember anyone wanting"},{"speaker":"[bryan_boorstein]","startTime":1479.88,"endTime":1485.72,"body":"to pay my types of fees without like having motivation to succeed. Right,"},{"speaker":"[bryan_boorstein]","startTime":1486.04,"endTime":1489.0,"body":"so maybe it was like in the cross fit days, if you think back to like a"},{"speaker":"[bryan_boorstein]","startTime":1489.08,"endTime":1492.52,"body":"member at the gym that's paying the monthly fee, but like you know, isn't"},{"speaker":"[bryan_boorstein]","startTime":1492.68,"endTime":1496.2,"body":"coming and wants to cancel the membership or something like that, but I"},{"speaker":"[bryan_boorstein]","startTime":1496.28,"endTime":1499.72,"body":"don't think that that's super relevant to this question, so I guess I just"},{"speaker":"[bryan_boorstein]","startTime":1499.96,"endTime":1502.28,"body":"I don't have a whole lot to add to that."},{"speaker":"[aaron_straker]","startTime":1502.283,"endTime":1505.563,"body":"And some of that does comes with like your experience, and and the client"},{"speaker":"[aaron_straker]","startTime":1505.803,"endTime":1509.403,"body":"tell you, attract, and some, some, and to some degree like briants, Like your"},{"speaker":"[aaron_straker]","startTime":1509.563,"endTime":1511.243,"body":"pricing, you know if someone's paying like"},{"speaker":"[bryan_boorstein]","startTime":1510.94,"endTime":1511.94,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1511.403,"endTime":1514.283,"body":"fifty dollars a month. Or something in in the"},{"speaker":"[aaron_straker]","startTime":1515.323,"endTime":1519.403,"body":"the They. They do not have enough skin in the game to financially feel the"},{"speaker":"[aaron_straker]","startTime":1519.483,"endTime":1522.283,"body":"burden of like. Oh, well, I'll just fuck this off. It's what's fifty bucks?"},{"speaker":"[aaron_straker]","startTime":1522.363,"endTime":1525.403,"body":"A. I don't care about that. Uh, if someone's paying five hundred dollars a"},{"speaker":"[aaron_straker]","startTime":1525.483,"endTime":1529.083,"body":"month, they generally have now skin in the game to where that uh financial"},{"speaker":"[aaron_straker]","startTime":1529.563,"endTime":1533.723,"body":"investment is painful. I'm I'm using that near quotes here enough to"},{"speaker":"[bryan_boorstein]","startTime":1533.42,"endTime":1534.42,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1533.803,"endTime":1536.363,"body":"not fuck that off. Basically so there is"},{"speaker":"[bryan_boorstein]","startTime":1536.46,"endTime":1537.46,"body":"Yep, agree,"},{"speaker":"[aaron_straker]","startTime":1536.463,"endTime":1537.463,"body":"that aspect of it."},{"speaker":"[bryan_boorstein]","startTime":1538.6,"endTime":1542.36,"body":"y, uh, this is an interesting question Next. Are you want to take it first?"},{"speaker":"[bryan_boorstein]","startTime":1542.22,"endTime":1543.22,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1542.623,"endTime":1543.623,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1543.24,"endTime":1547.32,"body":"do you think personal trainers and nutritionists should be more distinct?"},{"speaker":"[bryan_boorstein]","startTime":1548.2,"endTime":1551.8,"body":"Maybe so that personal trainers are not seen as like a one stop shop for"},{"speaker":"[bryan_boorstein]","startTime":1551.96,"endTime":1553.08,"body":"everything? fitness related."},{"speaker":"[aaron_straker]","startTime":1552.923,"endTime":1557.563,"body":"this is a great great question. And what I really really love about it is we"},{"speaker":"[aaron_straker]","startTime":1557.643,"endTime":1561.483,"body":"have Brian and myself. who are? I don't want to say, polar opposites, but"},{"speaker":"[aaron_straker]","startTime":1561.483,"endTime":1566.443,"body":"like Brian is pretty much just from from a professional standpoint, at least"},{"speaker":"[aaron_straker]","startTime":1566.683,"endTime":1569.803,"body":"stayed and the training side of things, even though he's very knowledgeable"},{"speaker":"[aaron_straker]","startTime":1569.963,"endTime":1573.643,"body":"and nutrition for for what he does himself, and then kind of myself."},{"speaker":"[aaron_straker]","startTime":1573.883,"endTime":1579.083,"body":"Conversely, the complete opposite where I, even though that you know Mo, I"},{"speaker":"[aaron_straker]","startTime":1579.243,"endTime":1584.523,"body":"have twice, probably three times as long the amount of of knowledge or time"},{"speaker":"[aaron_straker]","startTime":1585.163,"endTime":1589.003,"body":"spent in training, as opposed to nutrition. I came into the space purely from"},{"speaker":"[aaron_straker]","startTime":1589.083,"endTime":1594.603,"body":"the nutrition side, and while I have begun to kind of slowly branch over into"},{"speaker":"[aaron_straker]","startTime":1594.763,"endTime":1597.883,"body":"some of the training side of things, I make it very very upfront and clear"},{"speaker":"[aaron_straker]","startTime":1598.043,"endTime":1601.403,"body":"with my clientele like we are prob. We are pretty much eighty percent"},{"speaker":"[aaron_straker]","startTime":1601.643,"endTime":1605.563,"body":"nutrition, twenty per cent training, because that is for an overwhelming"},{"speaker":"[aaron_straker]","startTime":1605.723,"endTime":1610.443,"body":"majority of people, this massive missing link of things. that's the kind of"},{"speaker":"[aaron_straker]","startTime":1610.423,"endTime":1611.423,"body":"first first part."},{"speaker":"[aaron_straker]","startTime":1612.843,"endTime":1618.363,"body":"I think, the more time you have, the more years in this game, the more time"},{"speaker":"[aaron_straker]","startTime":1618.603,"endTime":1623.243,"body":"you have to acquire skills in this day and age with the shifting landscapes"},{"speaker":"[aaron_straker]","startTime":1623.403,"endTime":1627.723,"body":"of things, especially on the nutrition side, Um, things like meal plans,"},{"speaker":"[aaron_straker]","startTime":1627.963,"endTime":1633.003,"body":"Basic macros like that is only going to get you so far. The, the, the, the"},{"speaker":"[aaron_straker]","startTime":1633.163,"endTime":1636.363,"body":"landscape of the clientele is shifting. You need to become more"},{"speaker":"[aaron_straker]","startTime":1639.083,"endTime":1643.243,"body":"educated in functional principles of things, Understanding health at a deeper"},{"speaker":"[aaron_straker]","startTime":1643.483,"endTime":1647.323,"body":"level. There's just more to learn right, so that the landscapes are shifting"},{"speaker":"[aaron_straker]","startTime":1647.723,"endTime":1654.123,"body":"and I think it's easier to become a specialist in one area from a pure time"},{"speaker":"[aaron_straker]","startTime":1654.283,"endTime":1658.923,"body":"and resources standpoint, as opposed to trying to do both at the same time,"},{"speaker":"[aaron_straker]","startTime":1659.563,"endTime":1665.163,"body":"Um, over time, Once you get into like you know, five, six, seven, eight, ten"},{"speaker":"[aaron_straker]","startTime":1665.323,"endTime":1669.323,"body":"years, you now have just more time to broaden that and become really really"},{"speaker":"[aaron_straker]","startTime":1669.563,"endTime":1672.443,"body":"skilled in both. But for my"},{"speaker":"[aaron_straker]","startTime":1673.803,"endTime":1678.763,"body":"professional standpoint like I would rather be an inch wide and a mile deep,"},{"speaker":"[aaron_straker]","startTime":1678.983,"endTime":1679.983,"body":"as opposed to"},{"speaker":"[aaron_straker]","startTime":1681.323,"endTime":1683.163,"body":"fuck a mile wide and an inch"},{"speaker":"[bryan_boorstein]","startTime":1683.14,"endTime":1684.14,"body":"Hey,"},{"speaker":"[aaron_straker]","startTime":1683.403,"endTime":1685.003,"body":"deep. right people try and be like"},{"speaker":"[bryan_boorstein]","startTime":1685.02,"endTime":1686.02,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1685.243,"endTime":1691.403,"body":"specialists, And I can tell you just from my time spent in in Gyems, Um, I"},{"speaker":"[aaron_straker]","startTime":1691.563,"endTime":1696.523,"body":"have heard some ungodly horrible nutrition advice from personal trainers and"},{"speaker":"[aaron_straker]","startTime":1696.603,"endTime":1700.123,"body":"I keep my mouth shut on like this isn't my timer place. But like I would"},{"speaker":"[aaron_straker]","startTime":1700.283,"endTime":1705.403,"body":"recommend getting very, very, very good in one while you explod, or the"},{"speaker":"[aaron_straker]","startTime":1705.563,"endTime":1709.963,"body":"second from a personal standpoint. First, just my opinion, Of course."},{"speaker":"[bryan_boorstein]","startTime":1712.2,"endTime":1715.56,"body":"yeah, I pretty much agree with all of that. I really like the point about"},{"speaker":"[bryan_boorstein]","startTime":1715.64,"endTime":1718.12,"body":"how you kind of become more specific as"},{"speaker":"[bryan_boorstein]","startTime":1719.16,"endTime":1723.48,"body":"you go on in the industry and that's exactly what's happened with us. I"},{"speaker":"[bryan_boorstein]","startTime":1723.56,"endTime":1728.44,"body":"mean, the thing is that like it's just a matter of what level you're"},{"speaker":"[bryan_boorstein]","startTime":1728.68,"endTime":1731.0,"body":"playing at, So if you"},{"speaker":"[bryan_boorstein]","startTime":1732.6,"endTime":1736.68,"body":"are just getting like a sixty dollar an hour personal training session from"},{"speaker":"[bryan_boorstein]","startTime":1736.76,"endTime":1740.52,"body":"twenty for hour fitness, Like that guy that's training you in training,"},{"speaker":"[bryan_boorstein]","startTime":1741.0,"endTime":1744.52,"body":"probably knows as little about training as he knows about nutrition. He's"},{"speaker":"[bryan_boorstein]","startTime":1744.84,"endTime":1748.04,"body":"basically at. like, I mean, not. This is such as a a bad statement because"},{"speaker":"[bryan_boorstein]","startTime":1748.12,"endTime":1752.84,"body":"it's not entirely true. I'm just uh conjecturing here, but probably has a"},{"speaker":"[bryan_boorstein]","startTime":1753.0,"endTime":1757.56,"body":"relatively low education. In both. He probably passed like one personal"},{"speaker":"[bryan_boorstein]","startTime":1757.64,"endTime":1760.12,"body":"training certification, Has a couple of years of training. He experience"},{"speaker":"[bryan_boorstein]","startTime":1760.52,"endTime":1763.72,"body":"himself and that's fine because like everyone started there, Ee was that"},{"speaker":"[bryan_boorstein]","startTime":1763.8,"endTime":1766.68,"body":"person when I was like twenty years old too. I was at a gym and I was"},{"speaker":"[bryan_boorstein]","startTime":1766.76,"endTime":1770.2,"body":"taking one of one clients and giving out advice because people were asking"},{"speaker":"[bryan_boorstein]","startTime":1770.36,"endTime":1774.2,"body":"and they were curious And it's really not that person's fault that they"},{"speaker":"[bryan_boorstein]","startTime":1774.36,"endTime":1777.48,"body":"don't know that stuff, because they're just out there trying to learn and"},{"speaker":"[bryan_boorstein]","startTime":1777.42,"endTime":1778.42,"body":"like be their best."},{"speaker":"[bryan_boorstein]","startTime":1779.48,"endTime":1783.32,"body":"I wish there was a way that we could get the consumer to understand that"},{"speaker":"[bryan_boorstein]","startTime":1783.48,"endTime":1786.28,"body":"this person that's walking around with like a red twenty four fitness"},{"speaker":"[bryan_boorstein]","startTime":1786.52,"endTime":1790.76,"body":"personal trainer shirt on isn't necessarily like their best resource for"},{"speaker":"[bryan_boorstein]","startTime":1790.62,"endTime":1791.62,"body":"information."},{"speaker":"[bryan_boorstein]","startTime":1792.2,"endTime":1797.32,"body":"Um, so that's that's not exactly the fault of the trainer, so I empathize a"},{"speaker":"[bryan_boorstein]","startTime":1797.4,"endTime":1801.56,"body":"little bit with that, but, but yes, to like the major point. I mean, I"},{"speaker":"[bryan_boorstein]","startTime":1801.72,"endTime":1805.96,"body":"guess that guy should just focus on training, but he just isn't like an"},{"speaker":"[bryan_boorstein]","startTime":1806.04,"endTime":1809.08,"body":"expert in either one, so he's just kind of doing the best he can"},{"speaker":"[aaron_straker]","startTime":1809.243,"endTime":1813.083,"body":"Yeah, anything from from the coach' standpoint. It's important to be"},{"speaker":"[aaron_straker]","startTime":1813.243,"endTime":1817.083,"body":"transparent. People think that it's okay to say. I don't know. Like that"},{"speaker":"[aaron_straker]","startTime":1817.323,"endTime":1821.163,"body":"question. We just got before around. Like how to structure Neurological me. I"},{"speaker":"[aaron_straker]","startTime":1820.903,"endTime":1821.903,"body":"literally"},{"speaker":"[bryan_boorstein]","startTime":1821.34,"endTime":1822.34,"body":"right."},{"speaker":"[aaron_straker]","startTime":1821.723,"endTime":1826.363,"body":"don't know. And instead of me just trying to you know, letting my ego get in"},{"speaker":"[aaron_straker]","startTime":1826.363,"endTime":1830.123,"body":"the way of impostor syndrome and trying to like make it up like, I'm just"},{"speaker":"[aaron_straker]","startTime":1830.203,"endTime":1833.163,"body":"going to tell you like I don't. I don't fuck a no, but I know people who do"},{"speaker":"[aaron_straker]","startTime":1833.323,"endTime":1838.043,"body":"know. And if like I can get you, Brian or we can go to like cassum, or you"},{"speaker":"[aaron_straker]","startTime":1838.123,"endTime":1840.923,"body":"know Allan Crerast or something like that, like there are people who do know"},{"speaker":"[aaron_straker]","startTime":1840.923,"endTime":1843.723,"body":"this and I and that there are people that I look up to in and follow their"},{"speaker":"[aaron_straker]","startTime":1843.803,"endTime":1846.923,"body":"stuff. But I think that's a big part of it too, From the from from the"},{"speaker":"[aaron_straker]","startTime":1847.003,"endTime":1850.203,"body":"professional samp of a coach. I, it's okay to say you don't know things, or"},{"speaker":"[aaron_straker]","startTime":1850.363,"endTime":1854.283,"body":"hey, I, I, I'll get back to with a little bit more resources that will help"},{"speaker":"[aaron_straker]","startTime":1854.303,"endTime":1855.303,"body":"you type of deal"},{"speaker":"[bryan_boorstein]","startTime":1856.6,"endTime":1860.12,"body":"One hundred. That's actually really good answer. Probably the context I was"},{"speaker":"[bryan_boorstein]","startTime":1859.9,"endTime":1860.9,"body":"looking for"},{"speaker":"[aaron_straker]","startTime":1860.183,"endTime":1861.183,"body":"perfect."},{"speaker":"[bryan_boorstein]","startTime":1862.28,"endTime":1868.12,"body":"cool. Next question for you again right, calculating macros using t d E."},{"speaker":"[bryan_boorstein]","startTime":1868.92,"endTime":1871.56,"body":"That is total daily energy expenditure."},{"speaker":"[bryan_boorstein]","startTime":1872.76,"endTime":1877.32,"body":"If you lift four times a week, how do you account for a super sedentary"},{"speaker":"[bryan_boorstein]","startTime":1877.18,"endTime":1878.18,"body":"job?"},{"speaker":"[aaron_straker]","startTime":1878.203,"endTime":1881.483,"body":"So this one's this one's interesting. It. it's cool because I can tell it's"},{"speaker":"[aaron_straker]","startTime":1881.563,"endTime":1884.043,"body":"from like a newer coach. Um, and"},{"speaker":"[aaron_straker]","startTime":1885.323,"endTime":1889.323,"body":"they, when I was new, I was super intotellect. Well, fuck th. this. this"},{"speaker":"[aaron_straker]","startTime":1889.403,"endTime":1893.083,"body":"person has like a desk job, but they w, but they walk. you know, ten thousand"},{"speaker":"[aaron_straker]","startTime":1893.403,"endTime":1896.843,"body":"steps on the weekends. Like, how do I know which multiplier to use? Like any"},{"speaker":"[aaron_straker]","startTime":1897.003,"endTime":1902.763,"body":"of these calculations are literally just step one. They are step one to give"},{"speaker":"[aaron_straker]","startTime":1902.923,"endTime":1908.683,"body":"you a ballpark starting area to begin collecting data from. And this is the"},{"speaker":"[aaron_straker]","startTime":1908.763,"endTime":1911.403,"body":"same reason that when people reach out to me, they're like Erir. and I just"},{"speaker":"[aaron_straker]","startTime":1911.483,"endTime":1914.923,"body":"want like a one time macro console and I'm like No, because it's not going to"},{"speaker":"[aaron_straker]","startTime":1914.923,"endTime":1918.683,"body":"fucking help you. That's going to help you for like nine days and then you're"},{"speaker":"[aaron_straker]","startTime":1918.843,"endTime":1923.643,"body":"now on a new path and you need another adjustment style thing all that. T, d"},{"speaker":"[aaron_straker]","startTime":1923.723,"endTime":1927.563,"body":"e es that those starting calculating macros are a snaps sht, For you to be"},{"speaker":"[aaron_straker]","startTime":1927.643,"endTime":1931.963,"body":"kiin monitoring trends from you might aim a little bit high, right and then"},{"speaker":"[aaron_straker]","startTime":1932.043,"endTime":1935.803,"body":"their weight might be increasing a little bit faster than you want, or they"},{"speaker":"[aaron_straker]","startTime":1935.883,"endTime":1940.123,"body":"want you pull back, or the complete opposite, you might be aiming a little"},{"speaker":"[aaron_straker]","startTime":1940.203,"endTime":1944.203,"body":"bit low with this initial calculation and then their weight might be slowly"},{"speaker":"[aaron_straker]","startTime":1944.443,"endTime":1948.683,"body":"sliding over that like fourteen day period, and now, relative to their goals"},{"speaker":"[aaron_straker]","startTime":1949.163,"endTime":1953.003,"body":"in other biofedback. like hunger satiety, All these different things you"},{"speaker":"[aaron_straker]","startTime":1953.163,"endTime":1958.123,"body":"adjust. So what I would recommend is four times per week"},{"speaker":"[aaron_straker]","startTime":1959.243,"endTime":1963.643,"body":"right, accounting for super sedentary job. Like get some hard numbers on that"},{"speaker":"[aaron_straker]","startTime":1964.043,"endTime":1967.803,"body":"one that I really like to use or is a daily step count? Are we talking about"},{"speaker":"[aaron_straker]","startTime":1967.883,"endTime":1971.403,"body":"like five thousand steps per day, or are we talking about like two thousand"},{"speaker":"[aaron_straker]","startTime":1971.723,"endTime":1975.883,"body":"steps per day? That will really help. But regardless, any number you start"},{"speaker":"[aaron_straker]","startTime":1976.123,"endTime":1980.683,"body":"with is only going to be a snapshot of step one from where you begin"},{"speaker":"[aaron_straker]","startTime":1980.923,"endTime":1985.323,"body":"collecting data and then making more decisions based off the way they're"},{"speaker":"[aaron_straker]","startTime":1985.483,"endTime":1988.523,"body":"trending, and more importantly what their goals are."},{"speaker":"[aaron_straker]","startTime":1990.683,"endTime":1991.803,"body":"Anything from you? there, Brian,"},{"speaker":"[bryan_boorstein]","startTime":1991.64,"endTime":1995.8,"body":"Yeah, you know that that smashed it yet. That's exactly what I was going to"},{"speaker":"[aaron_straker]","startTime":1995.223,"endTime":1996.223,"body":"All right,"},{"speaker":"[bryan_boorstein]","startTime":1995.34,"endTime":1996.34,"body":"say."},{"speaker":"[bryan_boorstein]","startTime":1997.08,"endTime":1999.72,"body":"Next question. How do you know how much protein someone needs"},{"speaker":"[aaron_straker]","startTime":2000.043,"endTime":2004.923,"body":"need is is the the so words are important right and this is what my clients"},{"speaker":"[aaron_straker]","startTime":2005.003,"endTime":2007.803,"body":"learned from me really really quickly. Like what is the context of the"},{"speaker":"[aaron_straker]","startTime":2007.803,"endTime":2010.363,"body":"question? Because I'll get questions like what are your thoughts and I'm"},{"speaker":"[aaron_straker]","startTime":2010.443,"endTime":2013.323,"body":"like. Well, I'll tell you what my thoughts are. But what's the context in"},{"speaker":"[aaron_straker]","startTime":2013.403,"endTime":2016.123,"body":"which you want my thoughts on? Right? And that's kind of what. this."},{"speaker":"[bryan_boorstein]","startTime":2015.9,"endTime":2016.9,"body":"right?"},{"speaker":"[aaron_straker]","startTime":2016.363,"endTime":2021.163,"body":"like. How much protein does someone need to you know? prevent muscle wasting"},{"speaker":"[aaron_straker]","startTime":2021.723,"endTime":2025.883,"body":"very little. I think it's what. Like, point, six grams per pound of body"},{"speaker":"[aaron_straker]","startTime":2025.863,"endTime":2026.863,"body":"weight is how much"},{"speaker":"[aaron_straker]","startTime":2027.083,"endTime":2031.643,"body":"protein like Point three, maybe, or point four. Like that's how much protein"},{"speaker":"[bryan_boorstein]","startTime":2027.16,"endTime":2031.64,"body":"I think it's even less point four. Yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":2031.883,"endTime":2033.083,"body":"someone needs."},{"speaker":"[aaron_straker]","startTime":2034.363,"endTime":2039.243,"body":"How much protein do they want to build a muscle? I wouldn't go any lower than"},{"speaker":"[aaron_straker]","startTime":2039.323,"endTime":2043.963,"body":"a gram per pound of body weight. Um, unless this person is maybe like a plant"},{"speaker":"[aaron_straker]","startTime":2044.123,"endTime":2048.123,"body":"based or something like that, where that becomes very hard to achieve. Um."},{"speaker":"[aaron_straker]","startTime":2049.243,"endTime":2054.3630000000003,"body":"What is their goal right? As if their goals like maximizing hypertrophy, I am"},{"speaker":"[aaron_straker]","startTime":2054.523,"endTime":2059.723,"body":"going to go considerably higher than Um. one gram per pound of body weight,"},{"speaker":"[aaron_straker]","startTime":2059.9629999999997,"endTime":2065.4030000000002,"body":"Because, while your rate of progress for muscle protein synthesis kind of"},{"speaker":"[aaron_straker]","startTime":2065.483,"endTime":2069.083,"body":"reaches a, not a point of diminishing returns, But do you know the the. The"},{"speaker":"[aaron_straker]","startTime":2069.163,"endTime":2073.883,"body":"correct terminology, Bryant, like, it's like a line that will. Yeah, perfect."},{"speaker":"[bryan_boorstein]","startTime":2072.52,"endTime":2076.52,"body":"as some tote, Yeah'll never actually reach A' called an assent tote,"},{"speaker":"[aaron_straker]","startTime":2075.803,"endTime":2079.563,"body":"it'll never actually reach it. and you kind of getting into like points of"},{"speaker":"[aaron_straker]","startTime":2079.643,"endTime":2084.603,"body":"diminishing returns. But from a purely on paper, the more protein is better."},{"speaker":"[aaron_straker]","startTime":2084.923,"endTime":2089.643,"body":"It's just how high can we go before digestion begins getting affected? Um,"},{"speaker":"[aaron_straker]","startTime":2090.843,"endTime":2095.083,"body":"Overall, you're reducing total chlor intake because you just can't fit as"},{"speaker":"[aaron_straker]","startTime":2095.163,"endTime":2099.163,"body":"much carbohydrate in because your protein is so high, type of deal, but it"},{"speaker":"[aaron_straker]","startTime":2099.323,"endTime":2103.403,"body":"really is relative to the question, so I would generally start around one"},{"speaker":"[aaron_straker]","startTime":2103.643,"endTime":2108.923,"body":"gram per pound of body weight. I will go up to about one point two. Five is A"},{"speaker":"[aaron_straker]","startTime":2109.083,"endTime":2113.083,"body":"is a rough target that I like to have for clientele in a calorie deficit."},{"speaker":"[aaron_straker]","startTime":2113.323,"endTime":2118.603,"body":"right so it's really relative to your client's goals. But how much do they"},{"speaker":"[aaron_straker]","startTime":2118.383,"endTime":2119.383,"body":"need"},{"speaker":"[aaron_straker]","startTime":2120.043,"endTime":2125.163,"body":"on paper? For you know, being a human and not falling to pieces. very little."},{"speaker":"[aaron_straker]","startTime":2125.103,"endTime":2126.103,"body":"actually,"},{"speaker":"[bryan_boorstein]","startTime":2128.2,"endTime":2131.88,"body":"Yeah, totally. I actually allow myself to be at like"},{"speaker":"[bryan_boorstein]","startTime":2133.48,"endTime":2137.72,"body":"point eight to point nine of body weight when I'm in a surplus and then in"},{"speaker":"[bryan_boorstein]","startTime":2137.8,"endTime":2140.04,"body":"deficit. I try to get at least a gram per pound."},{"speaker":"[aaron_straker]","startTime":2139.883,"endTime":2144.283,"body":"Yeah, the important thing here too that this is a stance that I will take"},{"speaker":"[aaron_straker]","startTime":2144.443,"endTime":2149.003,"body":"often with my clientele is protein I really look at as an opportunity cost."},{"speaker":"[aaron_straker]","startTime":2149.883,"endTime":2153.083,"body":"Generally, when you have like as a nutrition coach, you get nutrition"},{"speaker":"[aaron_straker]","startTime":2153.243,"endTime":2155.723,"body":"clients. people want fat loss Right"},{"speaker":"[aaron_straker]","startTime":2156.923,"endTime":2162.043,"body":"If we reduce protein, that means we need to give you more carbohydrate and or"},{"speaker":"[aaron_straker]","startTime":2162.283,"endTime":2165.403,"body":"fat. What is the pretty much"},{"speaker":"[aaron_straker]","startTime":2166.703,"endTime":2167.703,"body":"main reason"},{"speaker":"[aaron_straker]","startTime":2168.523,"endTime":2173.963,"body":"that people are coming to you Because uh, they want nutrition help. They're"},{"speaker":"[aaron_straker]","startTime":2174.123,"endTime":2178.363,"body":"already eating too much carbohydrate and fat. So by taking the lower protein"},{"speaker":"[aaron_straker]","startTime":2178.603,"endTime":2182.123,"body":"number it, it's like an opportunity cost be cause. You need to put those"},{"speaker":"[aaron_straker]","startTime":2182.203,"endTime":2186.043,"body":"calories somewhere and from a body composition state standpoint it is very"},{"speaker":"[aaron_straker]","startTime":2186.363,"endTime":2191.003,"body":"safe to put those numbers on the protein side, because we know that from the"},{"speaker":"[aaron_straker]","startTime":2191.083,"endTime":2195.083,"body":"protein overfeeding studies you will pretty much never partition those"},{"speaker":"[aaron_straker]","startTime":2195.243,"endTime":2196.763,"body":"protein calories Um"},{"speaker":"[aaron_straker]","startTime":2197.463,"endTime":2198.463,"body":"poorly"},{"speaker":"[aaron_straker]","startTime":2199.883,"endTime":2201.643,"body":"in most contexts Y."},{"speaker":"[bryan_boorstein]","startTime":2202.44,"endTime":2204.2,"body":"Yeah, For sure, Exactly"},{"speaker":"[bryan_boorstein]","startTime":2205.48,"endTime":2209.4,"body":"how do we deal with a client that is too focused on saying super lean, but"},{"speaker":"[bryan_boorstein]","startTime":2209.48,"endTime":2210.52,"body":"wants to add size."},{"speaker":"[aaron_straker]","startTime":2211.723,"endTime":2216.203,"body":"you'd be brutally transparent with them. Uh, one thing that I would recommend"},{"speaker":"[aaron_straker]","startTime":2216.443,"endTime":2220.283,"body":"doing and I'm starting to do a lot of my clients. Eesma, okayy, let's get a"},{"speaker":"[aaron_straker]","startTime":2220.283,"endTime":2224.923,"body":"dexa scam. It's sixty five to like eighty bucks. Let's get some hard numbers"},{"speaker":"[aaron_straker]","startTime":2225.023,"endTime":2226.023,"body":"and"},{"speaker":"[aaron_straker]","startTime":2226.923,"endTime":2230.923,"body":"you get so y like tomorrow right, You get that client to get that Dexas scan"},{"speaker":"[aaron_straker]","startTime":2231.083,"endTime":2234.283,"body":"and you're like Okay, cool. We'll take this like lean gains approach, type of"},{"speaker":"[aaron_straker]","startTime":2234.363,"endTime":2236.283,"body":"thing. Um, and"},{"speaker":"[aaron_straker]","startTime":2237.483,"endTime":2241.403,"body":"in three months we we evaluate how much muscles been put on and when they see"},{"speaker":"[aaron_straker]","startTime":2241.643,"endTime":2243.403,"body":"Okay, we put on. Maybe I don't know"},{"speaker":"[aaron_straker]","startTime":2244.923,"endTime":2249.243,"body":"a tenth of a pound of muscle at a two tenth of a pound of muscle in in three"},{"speaker":"[aaron_straker]","startTime":2249.403,"endTime":2254.123,"body":"months or something like that. It becomes much easier to Um. Make that"},{"speaker":"[aaron_straker]","startTime":2254.283,"endTime":2261.323,"body":"argument that like, hey, you're this this this focus of staying too lean in"},{"speaker":"[aaron_straker]","startTime":2261.403,"endTime":2265.003,"body":"adding size like you're It's kind of that that thing. A a man that chases two"},{"speaker":"[aaron_straker]","startTime":2265.083,"endTime":2267.563,"body":"rabbits catches none. type of deal. Um,"},{"speaker":"[aaron_straker]","startTime":2268.763,"endTime":2271.483,"body":"that's my what I would recommend there. and"},{"speaker":"[aaron_straker]","startTime":2273.323,"endTime":2275.083,"body":"then lastly, um,"},{"speaker":"[aaron_straker]","startTime":2276.923,"endTime":2280.603,"body":"Oh, I forgot what I was going to say. Uh, yeah, okay, Brian, you're up."},{"speaker":"[bryan_boorstein]","startTime":2280.46,"endTime":2281.46,"body":"No, you."},{"speaker":"[bryan_boorstein]","startTime":2282.36,"endTime":2285.56,"body":"I actually really do need to get a deck. Have still in my whole life never"},{"speaker":"[bryan_boorstein]","startTime":2285.64,"endTime":2289.64,"body":"had one, so I'm going to look into that and see see where one is. Yeah,"},{"speaker":"[aaron_straker]","startTime":2286.763,"endTime":2290.603,"body":"I I love them. I love them. I love them because one of the things that, one"},{"speaker":"[aaron_straker]","startTime":2290.683,"endTime":2294.603,"body":"of the things I think is the coolest part about it is the lean body mass,"},{"speaker":"[bryan_boorstein]","startTime":2295.58,"endTime":2296.58,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2295.883,"endTime":2299.403,"body":"because like you know, we talked about, I had that le. I had that dexa in"},{"speaker":"[aaron_straker]","startTime":2295.883,"endTime":2299.403,"body":"because like you know, we talked about, I had that le. I had that dexa in"},{"speaker":"[aaron_straker]","startTime":2299.483,"endTime":2303.403,"body":"like twenty seventeen, when I weighed like two fifteen. That said that I had"},{"speaker":"[aaron_straker]","startTime":2299.483,"endTime":2303.403,"body":"like twenty seventeen, when I weighed like two fifteen. That said that I had"},{"speaker":"[aaron_straker]","startTime":2303.483,"endTime":2306.763,"body":"a hundred, and I think seventy three bounds of lean body mass. Now my most"},{"speaker":"[aaron_straker]","startTime":2303.483,"endTime":2306.763,"body":"a hundred, and I think seventy three bounds of lean body mass. Now my most"},{"speaker":"[aaron_straker]","startTime":2306.923,"endTime":2311.323,"body":"recent dexer, I was like one, seventy two point eight pounds of lean body"},{"speaker":"[aaron_straker]","startTime":2306.923,"endTime":2311.323,"body":"recent dexer, I was like one, seventy two point eight pounds of lean body"},{"speaker":"[aaron_straker]","startTime":2311.483,"endTime":2314.523,"body":"masks, but I was only like a hundred and ninety two pounds or something like"},{"speaker":"[aaron_straker]","startTime":2311.483,"endTime":2314.523,"body":"masks, but I was only like a hundred and ninety two pounds or something like"},{"speaker":"[aaron_straker]","startTime":2314.663,"endTime":2315.663,"body":"that. So"},{"speaker":"[aaron_straker]","startTime":2314.663,"endTime":2315.663,"body":"that. So"},{"speaker":"[bryan_boorstein]","startTime":2314.84,"endTime":2319.48,"body":"it's amazing. Yeah, twenty seven pounds less or somethinguid. twenty three."},{"speaker":"[aaron_straker]","startTime":2317.723,"endTime":2320.923,"body":"yeah, yeah, so I mean, they're just cool to have and then like save on your"},{"speaker":"[aaron_straker]","startTime":2321.083,"endTime":2323.643,"body":"hard drive and revisit in the future and stuff."},{"speaker":"[bryan_boorstein]","startTime":2324.76,"endTime":2327.64,"body":"Yup, Yp, wish I had him ten years ago. Um,"},{"speaker":"[bryan_boorstein]","startTime":2328.76,"endTime":2331.32,"body":"yeah, I agree with what you said. I."},{"speaker":"[bryan_boorstein]","startTime":2332.52,"endTime":2337.72,"body":"I just would try to talk to them about how what my story is like, I would."},{"speaker":"[bryan_boorstein]","startTime":2338.04,"endTime":2341.32,"body":"I would use my story and let them know that you know I had to bulk up to"},{"speaker":"[bryan_boorstein]","startTime":2341.48,"endTime":2345.24,"body":"what was an uncomfortable we, and you know the sign says you don't have to"},{"speaker":"[bryan_boorstein]","startTime":2345.32,"endTime":2349.0,"body":"do that, but me and everybody that I've known have done this and it's just"},{"speaker":"[bryan_boorstein]","startTime":2349.16,"endTime":2352.76,"body":"like a temporary thing that you can do in the winter and then you can just"},{"speaker":"[bryan_boorstein]","startTime":2352.92,"endTime":2356.84,"body":"cut it down and see what you've grown before summer time. So I'm giving"},{"speaker":"[bryan_boorstein]","startTime":2357.0,"endTime":2361.4,"body":"people that kind of that that um, annual trajectory of how it would go and"},{"speaker":"[bryan_boorstein]","startTime":2361.48,"endTime":2364.12,"body":"how really it wouldn't affect them negatively. Too much be cause you still"},{"speaker":"[bryan_boorstein]","startTime":2364.28,"endTime":2367.08,"body":"get the summer shreds going. That usually helps."},{"speaker":"[aaron_straker]","startTime":2366.923,"endTime":2371.163,"body":"the last thing I will add there, and some of this could be purely fear based"},{"speaker":"[aaron_straker]","startTime":2371.403,"endTime":2375.083,"body":"right. One thing, that I, in this is going to sound potentially counter"},{"speaker":"[aaron_straker]","startTime":2375.243,"endTime":2379.883,"body":"intuitive for a lot of people building like lean. I don't even to say"},{"speaker":"[aaron_straker]","startTime":2379.963,"endTime":2385.323,"body":"building musclecause. muscle is lean tissue. It is a grind. It is slow. It is"},{"speaker":"[aaron_straker]","startTime":2385.403,"endTime":2389.963,"body":"repetitive and the more you have of it, the harder it becomes to get more of"},{"speaker":"[aaron_straker]","startTime":2390.043,"endTime":2396.363,"body":"it. Getting lean is easy. All you need to do is be consistent and and open up"},{"speaker":"[aaron_straker]","startTime":2396.443,"endTime":2399.803,"body":"your time scale. And it literally just happens. Building muscle is hard."},{"speaker":"[aaron_straker]","startTime":2400.283,"endTime":2405.243,"body":"losing body fat two or two reasonable levels, right to get to like fifteen"},{"speaker":"[aaron_straker]","startTime":2405.403,"endTime":2410.763,"body":"per cent. twelve per cent. It's relatively easy on paper. Building muscle is"},{"speaker":"[aaron_straker]","startTime":2411.003,"endTime":2413.803,"body":"significantly harder, so I would just um"},{"speaker":"[aaron_straker]","startTime":2414.923,"endTime":2418.603,"body":"help explain that, and maybe they are some who thinks like if they put on the"},{"speaker":"[aaron_straker]","startTime":2418.523,"endTime":2421.723,"body":"the body fat, they can never get back to being lean again or something like"},{"speaker":"[aaron_straker]","startTime":2421.803,"endTime":2426.043,"body":"that. so just ask some deeper questions. I would also recommend and on where"},{"speaker":"[aaron_straker]","startTime":2426.283,"endTime":2427.723,"body":"their thoughts are coming from here"},{"speaker":"[aaron_straker]","startTime":2430.523,"endTime":2434.203,"body":"This next and Brian, I'm going to kick over you, kick over to you."},{"speaker":"[bryan_boorstein]","startTime":2433.7,"endTime":2434.7,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2435.323,"endTime":2440.043,"body":"training each body part twice over a ninety period instead of a seveny"},{"speaker":"[aaron_straker]","startTime":2440.283,"endTime":2442.763,"body":"period. Would this still be considered optimal"},{"speaker":"[bryan_boorstein]","startTime":2445.56,"endTime":2448.92,"body":"depends how quickly you recover and how much volume you do in each session."},{"speaker":"[bryan_boorstein]","startTime":2449.32,"endTime":2453.4,"body":"Um, I mean, there's so much context that's needed for this question, right,"},{"speaker":"[bryan_boorstein]","startTime":2453.64,"endTime":2460.12,"body":"so so like If you imagine if you do your quads on Monday and then they're"},{"speaker":"[bryan_boorstein]","startTime":2460.28,"endTime":2464.12,"body":"still sore three or four days later, when if you're on a seven day week,"},{"speaker":"[bryan_boorstein]","startTime":2464.28,"endTime":2468.04,"body":"you have to train them again, or else, or else you know, then you won't fit"},{"speaker":"[bryan_boorstein]","startTime":2468.12,"endTime":2472.2,"body":"your another session in. so so the prudent move there would be to wait a"},{"speaker":"[bryan_boorstein]","startTime":2472.28,"endTime":2476.44,"body":"couple of days. Do them every five days, and now you have really quality"},{"speaker":"[bryan_boorstein]","startTime":2476.76,"endTime":2481.64,"body":"quad sessions that you're training them again when they recover. So, um, I"},{"speaker":"[bryan_boorstein]","startTime":2481.8,"endTime":2486.44,"body":"think what is optimal is that, Um, like somebody could then say Okay, Well,"},{"speaker":"[bryan_boorstein]","startTime":2486.52,"endTime":2491.24,"body":"then I will do less volume at my other session. Uh, so that I don't get as"},{"speaker":"[bryan_boorstein]","startTime":2491.4,"endTime":2494.36,"body":"sore and then I'll be able to do them twice in seven days, and I'm like"},{"speaker":"[bryan_boorstein]","startTime":2494.6,"endTime":2498.2,"body":"great. Well, if you do them twice over nine days, but you do a little more"},{"speaker":"[bryan_boorstein]","startTime":2498.36,"endTime":2502.6,"body":"volume each time, like over the course of thirty six days or seventy two"},{"speaker":"[bryan_boorstein]","startTime":2502.76,"endTime":2507.72,"body":"days, or whatever, like, the total amount of trained area is the exact"},{"speaker":"[bryan_boorstein]","startTime":2507.96,"endTime":2513.08,"body":"same. so Um, I mean shit, even studies now are coming out like vindicating"},{"speaker":"[bryan_boorstein]","startTime":2513.24,"endTime":2517.88,"body":"the bro split being like, it's all about like how much time you need to"},{"speaker":"[bryan_boorstein]","startTime":2517.96,"endTime":2523.56,"body":"recover, how much you do, and uh, if you can. If you, if you do a body"},{"speaker":"[bryan_boorstein]","startTime":2523.72,"endTime":2526.76,"body":"part, it takes you six or seven days to recover, then it would make sense"},{"speaker":"[bryan_boorstein]","startTime":2527.0,"endTime":2530.92,"body":"for you to train that body part every six or seven days. Um, really, it's"},{"speaker":"[bryan_boorstein]","startTime":2531.08,"endTime":2534.76,"body":"just volume equated, Like, if you can fit all that volume into one session,"},{"speaker":"[bryan_boorstein]","startTime":2535.0,"endTime":2538.2,"body":"So it just to be clear 'cause I don't want people to think that I don't"},{"speaker":"[bryan_boorstein]","startTime":2538.28,"endTime":2539.56,"body":"know the science here, Um,"},{"speaker":"[bryan_boorstein]","startTime":2542.76,"endTime":2547.8,"body":"it is. It is volume equated, Um, and we know based on the science that"},{"speaker":"[bryan_boorstein]","startTime":2548.04,"endTime":2553.08,"body":"anything over ten sets is usually going to be Uh, ineffective. Volume"},{"speaker":"[bryan_boorstein]","startTime":2553.16,"endTime":2555.88,"body":"right, it's going to be less effective. maybe not ineffective. but it won't"},{"speaker":"[bryan_boorstein]","startTime":2555.96,"endTime":2559.32,"body":"be as effective as the the volume of ten sets per session,"},{"speaker":"[aaron_straker]","startTime":2559.103,"endTime":2560.103,"body":"Ion?"},{"speaker":"[bryan_boorstein]","startTime":2559.8,"endTime":2565.24,"body":"So in theory, if you are following a bro split and your, the volume you"},{"speaker":"[bryan_boorstein]","startTime":2565.4,"endTime":2570.36,"body":"need for a week is ten sets or less, you could do that all in one session"},{"speaker":"[bryan_boorstein]","startTime":2570.92,"endTime":2574.84,"body":"and then you would be fine because you're hitting your weekly volume. Um,"},{"speaker":"[bryan_boorstein]","startTime":2575.16,"endTime":2578.76,"body":"of course, the reason you would then split it into two sessions is if you"},{"speaker":"[bryan_boorstein]","startTime":2578.84,"endTime":2581.72,"body":"have a body part that needs fifteen sets, then you would have to do a"},{"speaker":"[bryan_boorstein]","startTime":2581.72,"endTime":2584.92,"body":"session with eight sets and a session of seven sets or something like that."},{"speaker":"[bryan_boorstein]","startTime":2585.56,"endTime":2589.32,"body":"So so that is kind of a a tangent, but to get back to the point, I mean"},{"speaker":"[bryan_boorstein]","startTime":2590.12,"endTime":2594.92,"body":"this is like supernit picking, and I think that just uh, training a muscle"},{"speaker":"[bryan_boorstein]","startTime":2595.08,"endTime":2599.72,"body":"group when it's recovered and finding a split that for you allows you to"},{"speaker":"[bryan_boorstein]","startTime":2599.8,"endTime":2604.28,"body":"train your muscles when they're recovered for whatever volume you're using."},{"speaker":"[bryan_boorstein]","startTime":2604.84,"endTime":2610.6,"body":"Um, that's go to be the most effective frequency. and Um, I know that takes"},{"speaker":"[bryan_boorstein]","startTime":2610.76,"endTime":2614.36,"body":"time. It took me a long time to figure it out, but since I've been"},{"speaker":"[bryan_boorstein]","startTime":2614.6,"endTime":2618.44,"body":"designing my splits with each individual body part in mind, and not just"},{"speaker":"[bryan_boorstein]","startTime":2618.52,"endTime":2621.96,"body":"being like pushpoll legs, Pushpoll legs are like upper lower upper lower."},{"speaker":"[bryan_boorstein]","startTime":2622.2,"endTime":2625.24,"body":"Um. But since I've been actually thinking about what it takes a body part,"},{"speaker":"[bryan_boorstein]","startTime":2625.48,"endTime":2629.4,"body":"Like how certain exercises are more damaging than others. Um, certain"},{"speaker":"[bryan_boorstein]","startTime":2629.64,"endTime":2632.04,"body":"muscle groups get more sore and fatigue than others."},{"speaker":"[bryan_boorstein]","startTime":2633.32,"endTime":2637.24,"body":"It, just it's just changed the game, and like, lateral delts can be trained"},{"speaker":"[bryan_boorstein]","startTime":2637.48,"endTime":2641.4,"body":"every two days, and you could do six sets every time. and like most people"},{"speaker":"[bryan_boorstein]","startTime":2641.56,"endTime":2645.72,"body":"can recover from that, Uh, but you would die if you tried to do that with"},{"speaker":"[bryan_boorstein]","startTime":2645.8,"endTime":2649.64,"body":"quads or hams strings. So um, nothing fits into a pretty little"},{"speaker":"[bryan_boorstein]","startTime":2650.68,"endTime":2653.96,"body":"box like hey, let's just train muscles twice every seven days."},{"speaker":"[aaron_straker]","startTime":2654.043,"endTime":2659.723,"body":"I mean, you really know that er, optimal, right, quotes, Your optimal just"},{"speaker":"[aaron_straker]","startTime":2659.963,"endTime":2663.803,"body":"makes gross assumptions in many large areas in that"},{"speaker":"[aaron_straker]","startTime":2665.243,"endTime":2669.243,"body":"Briryan said like, Are you taking those ten sets of that session to like"},{"speaker":"[aaron_straker]","startTime":2669.483,"endTime":2674.523,"body":"really really hard sets? If so like, especially on like quads or hams"},{"speaker":"[aaron_straker]","startTime":2674.603,"endTime":2680.443,"body":"strings. getting a second session in like that per week is challenging"},{"speaker":"[bryan_boorstein]","startTime":2681.14,"endTime":2682.14,"body":"crazy,"},{"speaker":"[aaron_straker]","startTime":2681.323,"endTime":2687.083,"body":"challenging. and it's in that's also going to us assume that like sleep is"},{"speaker":"[aaron_straker]","startTime":2687.403,"endTime":2692.283,"body":"eight to nine hours, stressers are managed. Food is really adequate. It's"},{"speaker":"[aaron_straker]","startTime":2692.363,"endTime":2695.883,"body":"just like it. It makes these gross assumptions and I'll give up us a really"},{"speaker":"[aaron_straker]","startTime":2696.043,"endTime":2700.123,"body":"tiny as side before we move on on Wednesday. It was the day we moved into"},{"speaker":"[aaron_straker]","startTime":2700.203,"endTime":2702.763,"body":"this air. B and B. I went to the gym in the morning because I was like Okay."},{"speaker":"[aaron_straker]","startTime":2702.763,"endTime":2705.403,"body":"We're going this busy afternoon. I'm going go to the gym in the morning. I"},{"speaker":"[aaron_straker]","startTime":2705.483,"endTime":2710.203,"body":"had my one of my hard quad sessions that I have over over a like a nine day"},{"speaker":"[aaron_straker]","startTime":2710.063,"endTime":2711.063,"body":"period"},{"speaker":"[aaron_straker]","startTime":2712.443,"endTime":2715.643,"body":"and then the day happened. It was a super stressful day. It was probably the"},{"speaker":"[aaron_straker]","startTime":2715.643,"endTime":2718.603,"body":"most stressed I had ever been because I was like fuck. We can't stay here. We"},{"speaker":"[aaron_straker]","startTime":2718.683,"endTime":2722.203,"body":"need to get out of this air. be B. I was lay. I like. maybe we'll go to Vegas"},{"speaker":"[aaron_straker]","startTime":2722.363,"endTime":2724.763,"body":"for the month. Maybe we'll go to Albuquerque. I was looking at like close"},{"speaker":"[aaron_straker]","startTime":2724.923,"endTime":2727.803,"body":"cities like, maybe maybe we'll go Dallas. It's an eighteen hour drive will"},{"speaker":"[aaron_straker]","startTime":2727.963,"endTime":2731.403,"body":"spend a month in Dallas. I was literally stressed the fuck out. I."},{"speaker":"[aaron_straker]","startTime":2732.443,"endTime":2736.203,"body":"I probably ate three meals of my like normal like five and they were like"},{"speaker":"[aaron_straker]","startTime":2736.283,"endTime":2742.043,"body":"half ass type meals. That Thursday morning I woke up. My quads were so god"},{"speaker":"[aaron_straker]","startTime":2742.203,"endTime":2747.163,"body":"damned sore I could barely fucking walk and it took until yesterday so"},{"speaker":"[aaron_straker]","startTime":2748.763,"endTime":2753.883,"body":"Thursday Friday, Saturday, Sunday, Monday, On the fifth day I was able to"},{"speaker":"[aaron_straker]","startTime":2754.043,"endTime":2758.363,"body":"like train them again and it was like incredible how sore they were from just"},{"speaker":"[aaron_straker]","startTime":2759.243,"endTime":2762.843,"body":"stress being super high food coming down. So there's like these things that"},{"speaker":"[aaron_straker]","startTime":2763.243,"endTime":2768.683,"body":"are seemingly non, you know, directly related. We'll dramatically impact"},{"speaker":"[aaron_straker]","startTime":2768.923,"endTime":2770.203,"body":"things like recovery times between"},{"speaker":"[bryan_boorstein]","startTime":2769.98,"endTime":2770.98,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2770.363,"endTime":2772.923,"body":"training sessions and stuff like that. So that's what I meant with us. The"},{"speaker":"[aaron_straker]","startTime":2772.923,"endTime":2775.883,"body":"gross assumptions that you have to make with something like optimal."},{"speaker":"[bryan_boorstein]","startTime":2777.8,"endTime":2781.48,"body":"Yep, for sure, and that's why having a program that's valuable and allows"},{"speaker":"[bryan_boorstein]","startTime":2781.64,"endTime":2785.4,"body":"you to call off the calendar week. if there's like any way in you your life"},{"speaker":"[bryan_boorstein]","startTime":2785.64,"endTime":2786.76,"body":"that you can make that work"},{"speaker":"[bryan_boorstein]","startTime":2787.96,"endTime":2791.88,"body":"is usually a good idea. I just love the programs that aren't on a calendar"},{"speaker":"[bryan_boorstein]","startTime":2792.04,"endTime":2794.84,"body":"weekcause. it gives you that freedom to be like. Even if you have five days"},{"speaker":"[bryan_boorstein]","startTime":2794.92,"endTime":2797.4,"body":"a week, and you' like I always have to train on Monday, Tuesday,"},{"speaker":"[bryan_boorstein]","startTime":2797.56,"endTime":2800.92,"body":"Thursdayriday, Saturday, or like, it doesn't matter, you can still have a"},{"speaker":"[bryan_boorstein]","startTime":2801.0,"endTime":2804.36,"body":"program that has say six days in it. So you have five training days, but"},{"speaker":"[bryan_boorstein]","startTime":2804.44,"endTime":2808.44,"body":"you have six, six workouts and then you just cycle through them and it"},{"speaker":"[bryan_boorstein]","startTime":2808.6,"endTime":2811.64,"body":"decreases that pressure of being like. Well, I have to do it on this day,"},{"speaker":"[bryan_boorstein]","startTime":2811.72,"endTime":2814.84,"body":"or I'm not going to fit it into my week. You can just roll that session"},{"speaker":"[bryan_boorstein]","startTime":2815.0,"endTime":2818.28,"body":"over to your next. whatever your next viable training day is, and just keep"},{"speaker":"[bryan_boorstein]","startTime":2818.44,"endTime":2820.84,"body":"chugging along. And that seems to help people a lot."},{"speaker":"[aaron_straker]","startTime":2820.603,"endTime":2824.123,"body":"Yep, just understanding that like it. It doesn't just because you know we"},{"speaker":"[aaron_straker]","startTime":2824.203,"endTime":2827.323,"body":"have seventy calendar, doesn't mean things need to fit perfectly into that"},{"speaker":"[aaron_straker]","startTime":2827.403,"endTime":2830.603,"body":"like listen to your body and push your training when you're recovered."},{"speaker":"[bryan_boorstein]","startTime":2831.74,"endTime":2832.74,"body":"The muscles don't"},{"speaker":"[aaron_straker]","startTime":2832.303,"endTime":2833.303,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2832.84,"endTime":2833.96,"body":"care. Only your life"},{"speaker":"[aaron_straker]","startTime":2833.583,"endTime":2834.583,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":2833.82,"endTime":2834.82,"body":"cares."},{"speaker":"[bryan_boorstein]","startTime":2838.2,"endTime":2841.56,"body":"Oh, this is a good question, too. I feel like we can talk on this one. So"},{"speaker":"[bryan_boorstein]","startTime":2841.72,"endTime":2845.48,"body":"what is your check in process for online clients training nutrition, sleep,"},{"speaker":"[bryan_boorstein]","startTime":2845.72,"endTime":2847.16,"body":"et cetera cheers guys."},{"speaker":"[aaron_straker]","startTime":2847.323,"endTime":2849.963,"body":"so what? my favorite thing about this question is, we're getting questions"},{"speaker":"[aaron_straker]","startTime":2850.043,"endTime":2853.883,"body":"from like people in other countries, which I just I love. I love that. it's I"},{"speaker":"[aaron_straker]","startTime":2853.963,"endTime":2857.083,"body":"don't know. I feel like the. with one thing this whole travel lifestyle has"},{"speaker":"[aaron_straker]","startTime":2857.163,"endTime":2860.523,"body":"done is admits, made the world feel smaller for me and"},{"speaker":"[bryan_boorstein]","startTime":2860.22,"endTime":2861.22,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2860.603,"endTime":2863.243,"body":"I really really like that. So um,"},{"speaker":"[aaron_straker]","startTime":2864.443,"endTime":2868.043,"body":"so I, with anal'll just be super transparent around what I do like I said"},{"speaker":"[aaron_straker]","startTime":2868.203,"endTime":2874.523,"body":"earlier. My ne. My coaching is overwhelmingly nutrition and lifestyle based,"},{"speaker":"[aaron_straker]","startTime":2874.843,"endTime":2878.763,"body":"so I'm not writing any custom programs for client talents, Not something that"},{"speaker":"[aaron_straker]","startTime":2878.843,"endTime":2883.563,"body":"I probably will ever offer. If people want custom programs, I will refer them"},{"speaker":"[aaron_straker]","startTime":2883.643,"endTime":2888.683,"body":"out to people who want to do that and are much better at it than I am. Um. I"},{"speaker":"[aaron_straker]","startTime":2888.843,"endTime":2893.483,"body":"will have like, um, kind of more off, like off the shelf style programs that"},{"speaker":"[aaron_straker]","startTime":2893.563,"endTime":2896.923,"body":"I personally built myself. But then what I'm always really big on is like,"},{"speaker":"[aaron_straker]","startTime":2897.003,"endTime":2901.643,"body":"Hey, this is like the layout. The structure. Let's customize based on things"},{"speaker":"[aaron_straker]","startTime":2901.883,"endTime":2904.923,"body":"like availability, how you're feeling and then I want to have conversations"},{"speaker":"[aaron_straker]","startTime":2905.243,"endTime":2910.203,"body":"around that Um. with my clientele, Uh, I, I have a bit of"},{"speaker":"[aaron_straker]","startTime":2911.563,"endTime":2916.363,"body":"a a hybrid style coaching in that I offer my coaching is one on one. Everyone"},{"speaker":"[aaron_straker]","startTime":2916.603,"endTime":2919.883,"body":"gets individual weekly coaching checkens. everyone has direct acts direct"},{"speaker":"[aaron_straker]","startTime":2920.203,"endTime":2925.083,"body":"access messaging to me, Um. I, I personally use my Dunfew client checking"},{"speaker":"[aaron_straker]","startTime":2925.243,"endTime":2928.443,"body":"system that I sell for other online coaches Like kind of shameless Plug. You"},{"speaker":"[aaron_straker]","startTime":2928.443,"endTime":2931.403,"body":"can find that on my website. I've sold over a thousand of them to other"},{"speaker":"[aaron_straker]","startTime":2931.563,"endTime":2934.443,"body":"coaches. It's a really really fantastic system. It's what I use myself"},{"speaker":"[aaron_straker]","startTime":2934.603,"endTime":2939.243,"body":"literally in my clientele. Um, I keep a word document with them for upcoming,"},{"speaker":"[aaron_straker]","startTime":2939.483,"endTime":2942.843,"body":"uh, time line style things. I want to know exactly what supplements they're"},{"speaker":"[aaron_straker]","startTime":2942.923,"endTime":2947.083,"body":"taking and what doses. Um, I want to know. Like recent blood work and"},{"speaker":"[aaron_straker]","startTime":2947.323,"endTime":2951.243,"body":"whatever, what are? What are our our dates on That? anything we're working on"},{"speaker":"[aaron_straker]","startTime":2951.323,"endTime":2955.643,"body":"with that same thing. What's our recent decks of What is our top primary goal"},{"speaker":"[aaron_straker]","startTime":2955.883,"endTime":2960.363,"body":"That we're focusing on what is our top primary bio feedback that we are"},{"speaker":"[aaron_straker]","startTime":2960.523,"endTime":2963.963,"body":"focusing on That could be sleep that could be managing stress that could be"},{"speaker":"[aaron_straker]","startTime":2964.203,"endTime":2965.883,"body":"improving digestion. And then"},{"speaker":"[aaron_straker]","startTime":2966.923,"endTime":2971.963,"body":"I do weekly checkings. I send video reviews F. for my clientele. I monitor a"},{"speaker":"[aaron_straker]","startTime":2972.043,"endTime":2977.083,"body":"lot of data Um for for spotting trends and helping us make decisions, And"},{"speaker":"[aaron_straker]","startTime":2977.243,"endTime":2982.443,"body":"then I dig in and ask them a lot more of like a mindset style, things to for,"},{"speaker":"[aaron_straker]","startTime":2982.843,"endTime":2987.243,"body":"especially for like, uh, facilitation of change, understanding, um, like"},{"speaker":"[aaron_straker]","startTime":2987.403,"endTime":2991.723,"body":"vices, things like that. I've been asking a lot more of bigger picture life"},{"speaker":"[aaron_straker]","startTime":2991.963,"endTime":2997.243,"body":"questions around why people are doing things. I've I don't want to kind of"},{"speaker":"[aaron_straker]","startTime":2997.023,"endTime":2998.023,"body":"um,"},{"speaker":"[aaron_straker]","startTime":2998.923,"endTime":3003.163,"body":"brag about this by any means, but I've had two clients in the past six months"},{"speaker":"[aaron_straker]","startTime":3003.323,"endTime":3009.323,"body":"who have like super super high, demanding, incredibly incredibly stressful"},{"speaker":"[aaron_straker]","startTime":3009.483,"endTime":3014.763,"body":"jobs that we've got them to like quit their jobs and find new jobs. Because"},{"speaker":"[aaron_straker]","startTime":3015.083,"endTime":3019.483,"body":"like just by asking some questions, one was his doctor also recommended. '."},{"speaker":"[aaron_straker]","startTime":3019.643,"endTime":3023.083,"body":"like, so both me and his doctor are basically like it's time to find a new"},{"speaker":"[aaron_straker]","startTime":3023.243,"endTime":3025.403,"body":"chop. It's not worth what it's doing to you, health"},{"speaker":"[aaron_straker]","startTime":3026.523,"endTime":3029.003,"body":"and life, and the second one who is going through those paces right now and"},{"speaker":"[aaron_straker]","startTime":3029.323,"endTime":3035.003,"body":"decided like I'm moving on type thing. So I, I mean that is my process And"},{"speaker":"[aaron_straker]","startTime":3035.083,"endTime":3040.123,"body":"then I also host a weekly call Live Call with all of my clientele where it's"},{"speaker":"[aaron_straker]","startTime":3040.203,"endTime":3044.843,"body":"a lot more minde stuff, answering questions in real time. So my, my personal"},{"speaker":"[aaron_straker]","startTime":3045.003,"endTime":3048.923,"body":"coaching style is a bit of. Uh, get all the one I caught one on one Plus you"},{"speaker":"[aaron_straker]","startTime":3048.923,"endTime":3052.363,"body":"get everything moved from one on one. Plus we have a bit of a group scenario"},{"speaker":"[aaron_straker]","startTime":3052.523,"endTime":3056.443,"body":"as well to facilitate questions over other people and just hop on a live"},{"speaker":"[aaron_straker]","startTime":3056.683,"endTime":3061.803,"body":"weekly call as well. And then also I have a Um education course Um built in"},{"speaker":"[aaron_straker]","startTime":3061.883,"endTime":3067.243,"body":"kjabi that runs parallel alongside my coaching as well, So I try and throw"},{"speaker":"[aaron_straker]","startTime":3067.483,"endTime":3070.203,"body":"the throw the kitchen sink at my online coaching"},{"speaker":"[bryan_boorstein]","startTime":3069.9,"endTime":3070.9,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3070.443,"endTime":3071.803,"body":"process. To be completely honest,"},{"speaker":"[bryan_boorstein]","startTime":3073.24,"endTime":3076.84,"body":"that's awesome. Yeah, that sounds great. So as much as yours is, you know"},{"speaker":"[bryan_boorstein]","startTime":3077.0,"endTime":3080.6,"body":"eighty percent uh, nutrition, and like twenty percent training. Mine's kind"},{"speaker":"[bryan_boorstein]","startTime":3080.68,"endTime":3085.72,"body":"of the opposite, so my check in process is all about figuring out ways to"},{"speaker":"[bryan_boorstein]","startTime":3085.88,"endTime":3090.04,"body":"optimize whatever the progression is for the next week of training and uh,"},{"speaker":"[bryan_boorstein]","startTime":3090.2,"endTime":3093.32,"body":"I do have a nutrition section on there, too, so I separate my check in form"},{"speaker":"[bryan_boorstein]","startTime":3093.48,"endTime":3097.8,"body":"each week into Uh, training programming based questions, nutrition based"},{"speaker":"[bryan_boorstein]","startTime":3097.96,"endTime":3100.92,"body":"questions, and then lifestyle type questions and the lifestyle ones you"},{"speaker":"[bryan_boorstein]","startTime":3101.0,"endTime":3106.76,"body":"know, like sleep, stress, things like that, Um, the training questions are"},{"speaker":"[bryan_boorstein]","startTime":3107.72,"endTime":3111.16,"body":"subjective feedback of things that they're feeling, Uh, generally like"},{"speaker":"[bryan_boorstein]","startTime":3111.32,"endTime":3117.24,"body":"incession pos, session, Uh, the next day stuff like that, Um. In in session"},{"speaker":"[bryan_boorstein]","startTime":3117.4,"endTime":3120.68,"body":"effort, like I asked them to kind of rate their perceived r, P. E of each"},{"speaker":"[bryan_boorstein]","startTime":3120.76,"endTime":3124.84,"body":"session and each movement and stuff like that. Um, just to kind of get a"},{"speaker":"[bryan_boorstein]","startTime":3124.84,"endTime":3128.12,"body":"general idea of how much fatigue they're experiencing throughout throughout"},{"speaker":"[bryan_boorstein]","startTime":3128.28,"endTime":3131.48,"body":"the week and how much stimulus they're getting. Um, and then the nutrition"},{"speaker":"[bryan_boorstein]","startTime":3131.64,"endTime":3136.04,"body":"questions. I, as about their total, what their calories are, Uh, what their"},{"speaker":"[bryan_boorstein]","startTime":3136.36,"endTime":3141.72,"body":"scale weight says, and uh, I have one other question on there. Um,"},{"speaker":"[bryan_boorstein]","startTime":3145.48,"endTime":3148.44,"body":"I'm not a hundred percent sure what the other one is. I. I, I have only"},{"speaker":"[bryan_boorstein]","startTime":3148.6,"endTime":3152.04,"body":"have a few clients where I actually do the dual like training nutrition"},{"speaker":"[bryan_boorstein]","startTime":3152.28,"endTime":3155.56,"body":"thing with them. And then I have a majority of clients just do the training"},{"speaker":"[bryan_boorstein]","startTime":3155.72,"endTime":3159.32,"body":"thing with me, but I have them answer the nutrition questions. anyway. Um,"},{"speaker":"[bryan_boorstein]","startTime":3160.2,"endTime":3164.2,"body":"so that's kind of my set up and my whole goal there is, just like I said to"},{"speaker":"[bryan_boorstein]","startTime":3164.28,"endTime":3168.36,"body":"figure out how to optimalally program the next week of training because one"},{"speaker":"[bryan_boorstein]","startTime":3168.44,"endTime":3172.44,"body":"of the tenants that I try to follow with my programming for the most part"},{"speaker":"[bryan_boorstein]","startTime":3172.68,"endTime":3176.2,"body":"now, unless the client really has that neurotype where they can't do it."},{"speaker":"[bryan_boorstein]","startTime":3176.28,"endTime":3179.8,"body":"But I, I try to get people not to change movements, So if we're not"},{"speaker":"[bryan_boorstein]","startTime":3179.88,"endTime":3183.24,"body":"changing movements, it becomes extra important to be able to use that data"},{"speaker":"[bryan_boorstein]","startTime":3183.4,"endTime":3187.88,"body":"that we're getting from having everything as a repeating movement. And uh,"},{"speaker":"[bryan_boorstein]","startTime":3188.36,"endTime":3189.96,"body":"and then be able to figure out"},{"speaker":"[bryan_boorstein]","startTime":3191.0,"endTime":3194.04,"body":"Um, what we need to do with that movement, whether it's increasing weight"},{"speaker":"[bryan_boorstein]","startTime":3194.2,"endTime":3199.24,"body":"increasing low Um reps, adding partials, adding a one and a half rap of"},{"speaker":"[bryan_boorstein]","startTime":3199.4,"endTime":3203.08,"body":"some sort of res pause set. or or even just work closer to failure. If"},{"speaker":"[bryan_boorstein]","startTime":3203.08,"endTime":3205.72,"body":"maybe there're two reps from failure. Maybe we're mov to one up from"},{"speaker":"[bryan_boorstein]","startTime":3205.72,"endTime":3208.68,"body":"failure. Things like that. In rare occasions it means well'll, at a set"},{"speaker":"[bryan_boorstein]","startTime":3208.84,"endTime":3212.12,"body":"like usually for smaller muscle groups like lateral delts or bicepts. We"},{"speaker":"[bryan_boorstein]","startTime":3212.12,"endTime":3216.52,"body":"may add a set at some point, so things like that will occur and all of this"},{"speaker":"[bryan_boorstein]","startTime":3216.6,"endTime":3221.8,"body":"is based on kind of a the check in form, and then we have a conversation"},{"speaker":"[bryan_boorstein]","startTime":3222.04,"endTime":3226.6,"body":"usually on d, m, uh, voice conversation back and forth, where I kind of"},{"speaker":"[bryan_boorstein]","startTime":3226.6,"endTime":3229.64,"body":"update them on the changes I made. They ask any questions that they may"},{"speaker":"[bryan_boorstein]","startTime":3229.72,"endTime":3232.92,"body":"have about my changes, and we can kind of get a discussion going at that"},{"speaker":"[bryan_boorstein]","startTime":3233.08,"endTime":3237.32,"body":"point back and forth and uh, and then they post videos and stuff throughout"},{"speaker":"[bryan_boorstein]","startTime":3237.48,"endTime":3240.36,"body":"the week that I see within the app. And can give them feedback on?"},{"speaker":"[aaron_straker]","startTime":3243.243,"endTime":3246.443,"body":"I think I think this is probably a good place to cut it on the on the ka. As"},{"speaker":"[aaron_straker]","startTime":3246.603,"endTime":3250.683,"body":"always, we always think we can get through a lot more in an hour than we do"},{"speaker":"[aaron_straker]","startTime":3250.703,"endTime":3251.703,"body":"cause we end up."},{"speaker":"[bryan_boorstein]","startTime":3250.76,"endTime":3253.72,"body":"Yeah. what do we have? Five? six left? Yeah,"},{"speaker":"[aaron_straker]","startTime":3252.683,"endTime":3255.883,"body":"Yeah, so I think we'll probably end up getting maybe a couple more that pop"},{"speaker":"[aaron_straker]","startTime":3256.043,"endTime":3259.403,"body":"in and then maybe next week. Well, we'll wrap them up or will do another part"},{"speaker":"[aaron_straker]","startTime":3259.383,"endTime":3260.383,"body":"to On this"},{"speaker":"[bryan_boorstein]","startTime":3260.28,"endTime":3264.36,"body":"sweet, Yeah, we can do like, uh, something, plus questions or something"},{"speaker":"[bryan_boorstein]","startTime":3264.22,"endTime":3265.22,"body":"like that."},{"speaker":"[aaron_straker]","startTime":3265.083,"endTime":3268.523,"body":"perfect. So, as always, guys, thank you for listening to another episode of"},{"speaker":"[aaron_straker]","startTime":3268.523,"endTime":3271.403,"body":"each train. Prosper for the coaches who submitted the questions. Hopefully,"},{"speaker":"[aaron_straker]","startTime":3271.643,"endTime":3275.883,"body":"these have been helpful for you, just based on Briryan Ey's experience and in"},{"speaker":"[aaron_straker]","startTime":3275.963,"endTime":3279.883,"body":"how we run our businesses. So um, I like these episodes. Maybe we'll do uh"},{"speaker":"[aaron_straker]","startTime":3280.123,"endTime":3283.723,"body":"again in the future if you like it. Let us know and uh with that guys. Have a"},{"speaker":"[aaron_straker]","startTime":3283.803,"endTime":3287.643,"body":"great rest of your Tuesday or whatever day you are listening to this, Brian."},{"speaker":"[aaron_straker]","startTime":3287.803,"endTime":3289.083,"body":"I will catch you next week."}]}