{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":30.44,"endTime":33.8,"body":"Happy Tuesday, Everyone welcomed back to another episode of each train."},{"speaker":"[aaron_straker]","startTime":34.04,"endTime":37.0,"body":"Prosper today's Brid and myself, and we have a special guessest Rachel"},{"speaker":"[aaron_straker]","startTime":37.16,"endTime":40.519999999999996,"body":"Gregory on the show with us. I'm going to let Rachel give herself a brief"},{"speaker":"[aaron_straker]","startTime":40.68,"endTime":43.480000000000004,"body":"introduction and then we're going to get into what we've been up to for the"},{"speaker":"[aaron_straker]","startTime":43.18,"endTime":44.18,"body":"past week,"},{"speaker":"[rachel_gregory]","startTime":45.542,"endTime":50.902,"body":"Hey, guys, happy to be here. Thanks for having me. Um, so yeah, brief,"},{"speaker":"[rachel_gregory]","startTime":51.141999999999996,"endTime":55.861999999999995,"body":"brief, indro, Try to be Brieath. um, uh, my name is Rachel Gregory, I am a"},{"speaker":"[rachel_gregory]","startTime":56.022,"endTime":58.582,"body":"nutritionist and I, um."},{"speaker":"[rachel_gregory]","startTime":60.182,"endTime":64.182,"body":"I. I never know how to start this off in terms of the ittro, but I grew up"},{"speaker":"[rachel_gregory]","startTime":64.262,"endTime":68.662,"body":"plain sports my whole life. Um, super into just everything physical"},{"speaker":"[rachel_gregory]","startTime":68.822,"endTime":72.902,"body":"activity. I started getting more into nutrition. As I went into college, Um"},{"speaker":"[rachel_gregory]","startTime":73.142,"endTime":77.142,"body":"got my undergrad in athletic training and realized that that's not what I"},{"speaker":"[rachel_gregory]","startTime":77.22200000000001,"endTime":80.422,"body":"wanted to do for the rest of my life. When I was towards the end of that"},{"speaker":"[rachel_gregory]","startTime":80.582,"endTime":85.30199999999999,"body":"program, Um decided to go on to grad school, Um and pursue nutrition a bit"},{"speaker":"[rachel_gregory]","startTime":85.382,"endTime":89.782,"body":"more pursue exercise physiology. So I got my master's in nutrition and"},{"speaker":"[rachel_gregory]","startTime":89.862,"endTime":96.422,"body":"exercise sosiology at Uh. in grad school, Um. In that program I had to do a"},{"speaker":"[rachel_gregory]","startTime":96.502,"endTime":100.822,"body":"thesis study, so I ended up doing the first study looking at the  ketogenic"},{"speaker":"[rachel_gregory]","startTime":100.982,"endTime":105.462,"body":"diet in non elite crossfit athletes, and that kind of propelled me into the"},{"speaker":"[rachel_gregory]","startTime":105.542,"endTime":111.142,"body":"world of low carquito diets. Uh, And this was back in twenty sixteen was"},{"speaker":"[rachel_gregory]","startTime":111.222,"endTime":115.702,"body":"when I graduated Uh. The study got published twenty seventeen, and so from"},{"speaker":"[rachel_gregory]","startTime":115.862,"endTime":120.742,"body":"then on I kind of just dorove into all things,  keto nuutrition, Um, and"},{"speaker":"[rachel_gregory]","startTime":121.062,"endTime":124.182,"body":"started making a lot of mistakes for myself. Started working with clients,"},{"speaker":"[rachel_gregory]","startTime":124.582,"endTime":128.74200000000002,"body":"Um, learning through experiments, learning through Um. all of that stuff,"},{"speaker":"[rachel_gregory]","startTime":129.062,"endTime":134.502,"body":"Um, and then kind of propelled me into this Uh, kind of topic of metabol"},{"speaker":"[rachel_gregory]","startTime":134.74200000000002,"endTime":139.462,"body":"flexibility, which is what I um, speak on a lot now and help a lot of"},{"speaker":"[rachel_gregory]","startTime":139.702,"endTime":144.022,"body":"clients, specifically women who have you know gone through the  keto low"},{"speaker":"[rachel_gregory]","startTime":144.102,"endTime":148.582,"body":"carb space kind of transition them to more of a a metabolically flexible Um."},{"speaker":"[rachel_gregory]","startTime":148.902,"endTime":152.102,"body":"Lifestyle, or just kind of a little bit more balance in there and then, over"},{"speaker":"[rachel_gregory]","startTime":152.262,"endTime":156.822,"body":"the past few years, I've really gotten into a lot of training in terms of"},{"speaker":"[rachel_gregory]","startTime":157.222,"endTime":162.102,"body":"really just diving into muscle building and working with clients, especially"},{"speaker":"[rachel_gregory]","startTime":162.342,"endTime":166.582,"body":"women to help them change their body competition and I, helping them realize"},{"speaker":"[rachel_gregory]","startTime":166.742,"endTime":169.702,"body":"That's not just about the nutrition side of things, but the training side of"},{"speaker":"[rachel_gregory]","startTime":169.782,"endTime":174.022,"body":"things, and how they kind of exist together and really things to ways to"},{"speaker":"[rachel_gregory]","startTime":174.102,"endTime":175.942,"body":"optimize that. Um, and so"},{"speaker":"[rachel_gregory]","startTime":176.982,"endTime":178.982,"body":"yeah, hopefully that was a pretty good intro."},{"speaker":"[bryan_boorstein]","startTime":180.041,"endTime":185.081,"body":"That great super super interesting. I love the journey and we have a bunch"},{"speaker":"[bryan_boorstein]","startTime":185.241,"endTime":189.481,"body":"of questions that I think are going to be right up your alley, Inard of the"},{"speaker":"[bryan_boorstein]","startTime":189.561,"endTime":193.321,"body":"training of yourself and and the women that you work with, and the"},{"speaker":"[bryan_boorstein]","startTime":193.401,"endTime":197.801,"body":"nutrition associated with that. so I'm excited to dive into that, but uh,"},{"speaker":"[bryan_boorstein]","startTime":197.881,"endTime":200.681,"body":"let's hear about your weak first striker. What's going on with you?"},{"speaker":"[aaron_straker]","startTime":200.52,"endTime":203.8,"body":"so I'm not much, uh, very new with me, but one thing I will say so last uh"},{"speaker":"[aaron_straker]","startTime":203.96,"endTime":207.4,"body":"last week, we kind of talked about remembering John Meadows in that uh. In,"},{"speaker":"[aaron_straker]","startTime":207.32,"endTime":210.84,"body":"in that topic that we we covered and I was kind of thinking. Oh, you know"},{"speaker":"[aaron_straker]","startTime":210.92,"endTime":213.8,"body":"what, Maybe maybe it's like a little bit of a lengthier thing for me. I'll"},{"speaker":"[aaron_straker]","startTime":213.88,"endTime":217.08,"body":"just pick up one of his programs and run it as like a bridge program until I"},{"speaker":"[aaron_straker]","startTime":217.08,"endTime":219.88,"body":"get to you know, my next thing be cause, I've been doing a lot of high volume"},{"speaker":"[aaron_straker]","startTime":219.96,"endTime":223.64,"body":"and I've been pushing that for. Ah, um, so it' like let me switch it. Um,"},{"speaker":"[aaron_straker]","startTime":223.88,"endTime":227.16,"body":"calories are coming up now. food's coming up. Let me like you know, try Alo,"},{"speaker":"[aaron_straker]","startTime":227.56,"endTime":231.56,"body":"a low volume, higher intensity one and I know for myself it would be harder"},{"speaker":"[aaron_straker]","startTime":231.72,"endTime":235.48,"body":"to write this because I generally tend to air on the side of higher"},{"speaker":"[aaron_straker]","startTime":235.64,"endTime":238.2,"body":"volumecause. That's just what I've always done it in. like, So I'm like, let"},{"speaker":"[aaron_straker]","startTime":238.36,"endTime":242.52,"body":"me just buy something. Support him as family type of deal, and I'll get"},{"speaker":"[aaron_straker]","startTime":242.68,"endTime":247.24,"body":"something new anyway, so I'm really enjoying it. It's been fun. Um, it's been"},{"speaker":"[aaron_straker]","startTime":247.32,"endTime":250.44,"body":"cool. I'm in and out of the gym pretty quick, like fifty minutes, fifty five"},{"speaker":"[aaron_straker]","startTime":250.6,"endTime":254.36,"body":"minutes, and I'm like ready to be done at that point, so it's a lot of just"},{"speaker":"[aaron_straker]","startTime":254.52,"endTime":258.84000000000003,"body":"like intensity techniques. Um. but it has been really really cool. My calfs"},{"speaker":"[aaron_straker]","startTime":259.0,"endTime":263.15999999999997,"body":"were stupid, freaking so for like four days after just like two sets of"},{"speaker":"[aaron_straker]","startTime":263.24,"endTime":267.08000000000004,"body":"calves. Um, even though I train the ly, which I was really interesting and"},{"speaker":"[aaron_straker]","startTime":267.15999999999997,"endTime":270.44,"body":"I'm excited just to spend, you know, like doing like a bridge program. Like I"},{"speaker":"[aaron_straker]","startTime":270.52,"endTime":275.24,"body":"said, just something fun where it's more fun based as opposed to Okay. I'm"},{"speaker":"[aaron_straker]","startTime":275.32,"endTime":278.03999999999996,"body":"really trying to like beat these things week over a week, like my traditional"},{"speaker":"[aaron_straker]","startTime":278.12,"endTime":281.96,"body":"training. so just like kind of a a mental step back and just swing for the"},{"speaker":"[aaron_straker]","startTime":281.96,"endTime":285.48,"body":"fences for a little bit. I have some fun. learn some new things. See how far"},{"speaker":"[aaron_straker]","startTime":285.56,"endTime":289.24,"body":"I can push myself with some of the pain thresholds and I've been enjoying it"},{"speaker":"[aaron_straker]","startTime":289.02,"endTime":290.02,"body":"so far."},{"speaker":"[bryan_boorstein]","startTime":290.681,"endTime":294.121,"body":"That's awesome. I'm I'm super into this and I'm going to ask you more about"},{"speaker":"[bryan_boorstein]","startTime":293.821,"endTime":294.821,"body":"it off"},{"speaker":"[aaron_straker]","startTime":294.14,"endTime":295.14,"body":"Of course,"},{"speaker":"[bryan_boorstein]","startTime":294.921,"endTime":298.521,"body":"cause I'm intrigued this. Um, cool. Well, in my week,"},{"speaker":"[bryan_boorstein]","startTime":299.721,"endTime":304.681,"body":"not a whole lot except that I finally got to the one eighty five number on"},{"speaker":"[bryan_boorstein]","startTime":304.761,"endTime":308.041,"body":"the scale, so one eighty five point six yesterday, one eighty five point"},{"speaker":"[bryan_boorstein]","startTime":308.061,"endTime":309.061,"body":"eight Today,"},{"speaker":"[bryan_boorstein]","startTime":310.761,"endTime":315.481,"body":"That ties the low from my last cut in two thousand twenty, where I got all"},{"speaker":"[bryan_boorstein]","startTime":315.641,"endTime":318.681,"body":"those like cool picks in front of the mountains and stuff like that. So,"},{"speaker":"[bryan_boorstein]","startTime":318.541,"endTime":319.541,"body":"uh,"},{"speaker":"[bryan_boorstein]","startTime":320.281,"endTime":324.601,"body":"really hype to be here and still feeling pretty good And I know it's going"},{"speaker":"[bryan_boorstein]","startTime":324.681,"endTime":327.641,"body":"to suck the last three or four pounds, but got to get through that in the"},{"speaker":"[bryan_boorstein]","startTime":327.721,"endTime":332.921,"body":"next month and change and keep the train rolling. Rachel. What has been up"},{"speaker":"[bryan_boorstein]","startTime":332.981,"endTime":333.981,"body":"in your last week?"},{"speaker":"[rachel_gregory]","startTime":334.682,"endTime":335.682,"body":"Oh, man, um,"},{"speaker":"[rachel_gregory]","startTime":336.822,"endTime":342.262,"body":"last week. what is today? Tuesday? So I actually was in Key West La, the"},{"speaker":"[rachel_gregory]","startTime":342.342,"endTime":346.982,"body":"weekend before last at a Bachelotte party. And so last week we just getting"},{"speaker":"[rachel_gregory]","startTime":347.302,"endTime":350.742,"body":"back into the group of things recovering. Um, I'm definitely"},{"speaker":"[rachel_gregory]","startTime":351.942,"endTime":356.902,"body":"like, not a partier anymore, So I, I don't drink that much. I don't go out"},{"speaker":"[rachel_gregory]","startTime":356.982,"endTime":361.782,"body":"that much. I'm just a grandma, So that whole, like four days in Key West,"},{"speaker":"[rachel_gregory]","startTime":362.102,"endTime":364.022,"body":"you know, staying out Ti, pretty late."},{"speaker":"[rachel_gregory]","startTime":365.202,"endTime":366.202,"body":"All that which is"},{"speaker":"[rachel_gregory]","startTime":367.462,"endTime":373.142,"body":"really not used to that, so yeah, just recovering, Uh, getting back into to"},{"speaker":"[rachel_gregory]","startTime":373.302,"endTime":376.902,"body":"work Accordinging podcasts getting back into clients."},{"speaker":"[rachel_gregory]","startTime":378.162,"endTime":379.162,"body":"All that stuff. So"},{"speaker":"[bryan_boorstein]","startTime":381.721,"endTime":386.041,"body":"Well, Rachel, when you kind of made the transition out Im like the"},{"speaker":"[bryan_boorstein]","startTime":386.041,"endTime":389.241,"body":"functional fitness cross fit type space Into this, More like evidence, bas"},{"speaker":"[bryan_boorstein]","startTime":389.301,"endTime":390.301,"body":"physique space,"},{"speaker":"[bryan_boorstein]","startTime":391.481,"endTime":394.121,"body":"who work out of some of the influences who were the first people, and the"},{"speaker":"[bryan_boorstein]","startTime":394.121,"endTime":396.681,"body":"stuff that you read that kind of got you started on that journey."},{"speaker":"[rachel_gregory]","startTime":397.142,"endTime":402.742,"body":"yeah, sure, that's a great question. Um. so I would say that, Uh, really"},{"speaker":"[rachel_gregory]","startTime":402.982,"endTime":406.822,"body":"just diving into, Like going from the crossfit world into like you said the"},{"speaker":"[rachel_gregory]","startTime":406.902,"endTime":412.182,"body":"bodyuilding world, I guess um, you know, I think one of the first books I"},{"speaker":"[rachel_gregory]","startTime":412.422,"endTime":416.102,"body":"read to just get me, you know, into the education side of things was, Uh,"},{"speaker":"[rachel_gregory]","startTime":416.262,"endTime":420.902,"body":"the muscle strength pyramid, So that was a a huge foundation, Um. I think"},{"speaker":"[rachel_gregory]","startTime":421.142,"endTime":425.622,"body":"also, just I. I had hired a coach. so I came from the crossfit kind of area."},{"speaker":"[rachel_gregory]","startTime":425.942,"endTime":430.822,"body":"I actually got injured. Um. And so that's what basically forced me to stop"},{"speaker":"[rachel_gregory]","startTime":431.622,"endTime":436.342,"body":"overdoing things. Um, which tends to be the case for a lot of people. Um,"},{"speaker":"[rachel_gregory]","startTime":436.902,"endTime":440.742,"body":"especially a lot of women. I work with typeipei personality thinking you"},{"speaker":"[rachel_gregory]","startTime":440.822,"endTime":444.742,"body":"know more is better not paying attention to recovery. You end up kind of"},{"speaker":"[rachel_gregory]","startTime":444.742,"endTime":448.662,"body":"just burning out and then eventually having some type of injury that forces"},{"speaker":"[rachel_gregory]","startTime":448.822,"endTime":453.702,"body":"you to stop. Um, So that's kind of where I was at. Um, and getting into more"},{"speaker":"[rachel_gregory]","startTime":453.782,"endTime":457.942,"body":"of like the body bulling style of training, and just going back to a global"},{"speaker":"[rachel_gregory]","startTime":458.182,"endTime":463.382,"body":"gym. Um. I knew that I needed to have Um, kind of a little bit more of an"},{"speaker":"[rachel_gregory]","startTime":463.702,"endTime":467.062,"body":"outside source, so I actually hired my own coach who helped me through that"},{"speaker":"[rachel_gregory]","startTime":467.222,"endTime":472.582,"body":"T. transition. Um, and so with that hiring my own coach and just learning"},{"speaker":"[rachel_gregory]","startTime":472.742,"endTime":476.262,"body":"from him and then diving more into, Uh, like you said. Like I said, the"},{"speaker":"[rachel_gregory]","startTime":476.262,"endTime":480.102,"body":"bodyb building side of things, like just doing more research in general, Um,"},{"speaker":"[rachel_gregory]","startTime":481.142,"endTime":485.462,"body":"listening to more podcasts for people that were in the space. Um, just"},{"speaker":"[rachel_gregory]","startTime":485.702,"endTime":489.142,"body":"really just diving and learning as much as I could. Um, and then kind of"},{"speaker":"[rachel_gregory]","startTime":489.462,"endTime":493.222,"body":"taking that Over the years I've been recently, Um, the last year or so,"},{"speaker":"[rachel_gregory]","startTime":493.462,"endTime":498.742,"body":"really diving into like the N one training, Um a nutrition. Those guys are"},{"speaker":"[rachel_gregory]","startTime":499.142,"endTime":504.022,"body":"amazing, Um. I'm actually have a different coach now who. I'm learning a lot"},{"speaker":"[rachel_gregory]","startTime":504.182,"endTime":507.862,"body":"from Um. I don't know if you guys know the the guys and gals over at P."},{"speaker":"[rachel_gregory]","startTime":507.802,"endTime":508.802,"body":"physique development."},{"speaker":"[bryan_boorstein]","startTime":509.181,"endTime":510.181,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":509.862,"endTime":514.182,"body":"So Alex Bush is now my current coach. I'm learning a lot from him. Um, which"},{"speaker":"[rachel_gregory]","startTime":514.262,"endTime":517.942,"body":"is awesome. So, yeah, it's really just kind of combination of diving into,"},{"speaker":"[rachel_gregory]","startTime":518.742,"endTime":523.142,"body":"you know, books and research, but also the practical side of things, and"},{"speaker":"[rachel_gregory]","startTime":523.302,"endTime":527.142,"body":"working with Um, coaches in that realm to to kind of learn their styles and"},{"speaker":"[rachel_gregory]","startTime":527.222,"endTime":531.5419999999999,"body":"adopt them, you know, and and work them into my own style of programming and"},{"speaker":"[rachel_gregory]","startTime":531.3620000000001,"endTime":532.3620000000001,"body":"training."},{"speaker":"[bryan_boorstein]","startTime":535.321,"endTime":539.161,"body":"Yeah, totally's awesome. I love that St. Musc and Strength pyramids are a"},{"speaker":"[bryan_boorstein]","startTime":539.321,"endTime":543.561,"body":"fantastic resource and I love the ear. They you the end one stuff be cause"},{"speaker":"[bryan_boorstein]","startTime":543.641,"endTime":547.001,"body":"we reference a lot of the work that they do on this podcast,"},{"speaker":"[aaron_straker]","startTime":546.68,"endTime":550.04,"body":"Yeah, we talk about that once aful lot. It's been like one of the more recent"},{"speaker":"[aaron_straker]","startTime":550.44,"endTime":554.68,"body":"things in my own like journey. That's just like, like, opened a whole new set"},{"speaker":"[aaron_straker]","startTime":554.84,"endTime":557.96,"body":"of doors that I didn't even know existed before, which is really cool."},{"speaker":"[rachel_gregory]","startTime":558.902,"endTime":562.182,"body":"Yeah, for sure, it's like a whole different. There's just so much like"},{"speaker":"[rachel_gregory]","startTime":562.262,"endTime":565.622,"body":"there's so much to train sometimes like. at some point you can definitely"},{"speaker":"[rachel_gregory]","startTime":566.022,"endTime":569.302,"body":"get overwhelmed like. Oh my gosh, like, I thought. this was how you're"},{"speaker":"[rachel_gregory]","startTime":569.542,"endTime":572.262,"body":"supposed to do it. you know, and then you're like. Well, there's not really"},{"speaker":"[rachel_gregory]","startTime":572.422,"endTime":575.782,"body":"one way to do it. There's just different ways that you can optimize"},{"speaker":"[rachel_gregory]","startTime":576.022,"endTime":578.742,"body":"different things. and especially, I think it also really depends on. like"},{"speaker":"[rachel_gregory]","startTime":579.222,"endTime":582.822,"body":"your. like where you're at right, So like if you are like a beginner, you"},{"speaker":"[rachel_gregory]","startTime":582.902,"endTime":586.102,"body":"know, intermediate advance like that is going to play into a lot of it. So,"},{"speaker":"[aaron_straker]","startTime":586.52,"endTime":589.32,"body":"That's a really good point to bring up. Yeah, I don't think to be well. I"},{"speaker":"[aaron_straker]","startTime":589.4,"endTime":592.84,"body":"mean, exercise, um execution type stuff, but I really don't think the"},{"speaker":"[aaron_straker]","startTime":592.92,"endTime":595.32,"body":"beginner needs to be overly concerned with, like you know, is this"},{"speaker":"[aaron_straker]","startTime":595.4,"endTime":597.96,"body":"overloading the length versus the shorten type of deal."},{"speaker":"[bryan_boorstein]","startTime":597.501,"endTime":598.501,"body":"right,"},{"speaker":"[aaron_straker]","startTime":599.42,"endTime":600.42,"body":"Okay, so"},{"speaker":"[rachel_gregory]","startTime":599.882,"endTime":600.882,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":600.36,"endTime":604.36,"body":"uh, moving on a little bit. Uh. Is there anything that you've noticed like in"},{"speaker":"[aaron_straker]","startTime":604.44,"endTime":608.76,"body":"your own kind of journey? Subjectively like that has been like beneficial."},{"speaker":"[aaron_straker]","startTime":608.54,"endTime":609.54,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":610.12,"endTime":614.52,"body":"in terms of like your physique, your recovery and even mental acuity as you"},{"speaker":"[aaron_straker]","startTime":614.6,"endTime":618.12,"body":"switched from the more like super high intensity functional fitness cross,"},{"speaker":"[aaron_straker]","startTime":618.44,"endTime":621.48,"body":"but St. training to more of this like P physique style that you're doing now."},{"speaker":"[rachel_gregory]","startTime":622.662,"endTime":627.782,"body":"yeah, absolutely. um. I would say the probably the number one thing. that."},{"speaker":"[rachel_gregory]","startTime":628.742,"endTime":632.502,"body":"Um, I definitely pay way more attention to now, and especially the last few"},{"speaker":"[rachel_gregory]","startTime":632.662,"endTime":637.462,"body":"years in in that transition and that I really encourage my clients. And and"},{"speaker":"[rachel_gregory]","startTime":637.542,"endTime":640.662,"body":"make sure that they're paying attention to is the recovery side of things."},{"speaker":"[rachel_gregory]","startTime":641.062,"endTime":646.262,"body":"Um, and just realizing like doing more is usually in in most cases, and for"},{"speaker":"[rachel_gregory]","startTime":646.342,"endTime":650.342,"body":"most women, especially like I said, who have kind of that go gogo mentality"},{"speaker":"[rachel_gregory]","startTime":650.502,"endTime":654.342,"body":"and they're like Okay. If this is good, then more is better so getting like"},{"speaker":"[rachel_gregory]","startTime":654.422,"endTime":657.782,"body":"completely away from that and realizing that like, especially when it comes"},{"speaker":"[rachel_gregory]","startTime":657.942,"endTime":662.422,"body":"to changing your physique, Um, and actually optimizing what you need to be"},{"speaker":"[rachel_gregory]","startTime":662.502,"endTime":667.302,"body":"optimizing. In that case, it's really more tends to not be better. Um, for"},{"speaker":"[rachel_gregory]","startTime":667.542,"endTime":671.062,"body":"most people, Um, especially a lot of the clients that I work with and with"},{"speaker":"[rachel_gregory]","startTime":671.302,"endTime":674.742,"body":"myself. Um, you know, coming from that crosspit background it, it was always"},{"speaker":"[rachel_gregory]","startTime":674.902,"endTime":677.702,"body":"like You know, you didn't really feel like you got a good workout unless"},{"speaker":"[rachel_gregory]","startTime":677.862,"endTime":681.942,"body":"you' you know, dead on the floor, making whatever a sweat angel at the end"},{"speaker":"[rachel_gregory]","startTime":682.122,"endTime":683.122,"body":"of every session."},{"speaker":"[bryan_boorstein]","startTime":682.941,"endTime":683.941,"body":"y,"},{"speaker":"[rachel_gregory]","startTime":683.862,"endTime":688.742,"body":"Um, Whereas, like now, and and just thinking back to the last few years like"},{"speaker":"[rachel_gregory]","startTime":688.822,"endTime":690.502,"body":"I can't even remember, like"},{"speaker":"[rachel_gregory]","startTime":691.942,"endTime":695.542,"body":"a feeling like I was De. Maybe there's some sessions and and some phases"},{"speaker":"[rachel_gregory]","startTime":695.702,"endTime":699.302,"body":"that I would go through Like right now, I'm actually in a metabolic stimulus"},{"speaker":"[rachel_gregory]","startTime":699.542,"endTime":704.022,"body":"phase, Um, which we can go into or not, because that is more advanced. but"},{"speaker":"[rachel_gregory]","startTime":704.422,"endTime":708.102,"body":"you know, besides that like I've never really like, feel like I'm completely"},{"speaker":"[rachel_gregory]","startTime":708.262,"endTime":711.622,"body":"dead after a workout and I don't think that should be the goal,"},{"speaker":"[bryan_boorstein]","startTime":711.421,"endTime":712.421,"body":"mhm,"},{"speaker":"[rachel_gregory]","startTime":711.802,"endTime":712.802,"body":"Um"},{"speaker":"[rachel_gregory]","startTime":713.462,"endTime":715.942,"body":"for a lot of people, especially if your your mingle is to you know, change"},{"speaker":"[rachel_gregory]","startTime":716.022,"endTime":718.502,"body":"your P. physie. Great, if you'. if you're talking aboutdycoms you're talking"},{"speaker":"[rachel_gregory]","startTime":718.582,"endTime":722.262,"body":"about building muscle like you don't need to be dead after every you worko."},{"speaker":"[rachel_gregory]","startTime":722.502,"endTime":726.582,"body":"you need to have you know good intensity. You need to be working hard during"},{"speaker":"[rachel_gregory]","startTime":726.742,"endTime":730.102,"body":"your workout. Seem to be, you know, falling structure progression and all"},{"speaker":"[rachel_gregory]","startTime":730.262,"endTime":733.062,"body":"that stuff. but you shouldn't feel that like you have to be dead on the"},{"speaker":"[rachel_gregory]","startTime":733.142,"endTime":737.142,"body":"floor. Um, after every single session, Um, and then also kind of like"},{"speaker":"[rachel_gregory]","startTime":737.302,"endTime":739.702,"body":"chasing that sweat and chasing that. Um,"},{"speaker":"[rachel_gregory]","startTime":740.742,"endTime":744.902,"body":"you know, cardio burn or whatever you want to set, whatever you want to call"},{"speaker":"[rachel_gregory]","startTime":744.982,"endTime":748.582,"body":"it. Um, so I think recovery is the biggest thing like focusing a lot more on"},{"speaker":"[rachel_gregory]","startTime":748.662,"endTime":753.542,"body":"that. not you know, training like I would go to cross fit like six times a"},{"speaker":"[rachel_gregory]","startTime":753.622,"endTime":758.022,"body":"week Literally, and I just I. I was just like completely burnt out"},{"speaker":"[rachel_gregory]","startTime":758.262,"endTime":760.662,"body":"completely, just not paying attention to"},{"speaker":"[rachel_gregory]","startTime":761.862,"endTime":764.982,"body":"like the signals my body was sending me right, And that's why I ultimately"},{"speaker":"[rachel_gregory]","startTime":765.142,"endTime":769.062,"body":"got injured and had to just completely stop. Um. So training? you know,"},{"speaker":"[rachel_gregory]","startTime":769.302,"endTime":773.062,"body":"three to four times per week. I mean more than four times per week for most"},{"speaker":"[rachel_gregory]","startTime":773.382,"endTime":777.942,"body":"people is just like not necessary. Um, especially with a lot of the women"},{"speaker":"[rachel_gregory]","startTime":778.102,"endTime":782.582,"body":"that I work with too. It's like we don't need to be training six times a"},{"speaker":"[rachel_gregory]","startTime":782.662,"endTime":786.102,"body":"week. Um, It's just probably doing you more harm than good, 'cause you're"},{"speaker":"[rachel_gregory]","startTime":786.182,"endTime":789.542,"body":"just not giving your body time to recover. Um, and then, in in terms of"},{"speaker":"[rachel_gregory]","startTime":789.542,"endTime":792.902,"body":"building muscle, that sense a lot of people you know and I, I talk about"},{"speaker":"[rachel_gregory]","startTime":792.982,"endTime":796.662,"body":"this all the time. and I'm sure you guys do too like building muscle doesn't"},{"speaker":"[rachel_gregory]","startTime":796.822,"endTime":800.342,"body":"come from. Like what you're doing in the gym, right, you're You're breaking"},{"speaker":"[rachel_gregory]","startTime":800.502,"endTime":804.022,"body":"down your muscles when you're working out, you're building your actual, the"},{"speaker":"[rachel_gregory]","startTime":804.182,"endTime":807.782,"body":"actual muscle, Um and re during your recovery. And so if you're not"},{"speaker":"[rachel_gregory]","startTime":807.862,"endTime":810.582,"body":"recovery, you're just kind of going through this endless cycle. That's like"},{"speaker":"[rachel_gregory]","startTime":810.582,"endTime":813.622,"body":"you work really really hard and you're not getting the results that you"},{"speaker":"[rachel_gregory]","startTime":813.782,"endTime":817.142,"body":"think you should be getting. Um. And obviously there's different facets to"},{"speaker":"[rachel_gregory]","startTime":817.222,"endTime":820.182,"body":"that with nutrition and all of that. so I think recovery would be the"},{"speaker":"[rachel_gregory]","startTime":820.182,"endTime":823.142,"body":"biggest thing. Um, and then also, I think the second, there's so many"},{"speaker":"[rachel_gregory]","startTime":823.222,"endTime":826.182,"body":"different things, but I, I would say one more thing is just um, like I kind"},{"speaker":"[rachel_gregory]","startTime":826.262,"endTime":829.462,"body":"of mentioned, especially coming from the crossfiit background is like always"},{"speaker":"[rachel_gregory]","startTime":829.402,"endTime":830.402,"body":"feeling like"},{"speaker":"[rachel_gregory]","startTime":831.222,"endTime":834.582,"body":"like I'm exercising to burn calories. And this is what I"},{"speaker":"[bryan_boorstein]","startTime":834.221,"endTime":835.221,"body":"Mhm, Mhm,"},{"speaker":"[rachel_gregory]","startTime":834.662,"endTime":838.182,"body":"see with a lot of. Uh, my clients as well. it's like we're focused so much"},{"speaker":"[rachel_gregory]","startTime":838.342,"endTime":841.862,"body":"on like that calorie burn, or like that sweat and just chasing that feeling."},{"speaker":"[rachel_gregory]","startTime":842.422,"endTime":846.902,"body":"Um, versus like. If our actual goal is to build muscle and change our"},{"speaker":"[rachel_gregory]","startTime":846.982,"endTime":851.222,"body":"physique like you don't want to be. This is the say I. I. I used to say I"},{"speaker":"[rachel_gregory]","startTime":851.302,"endTime":854.902,"body":"say. Well, I haven't said in a while, but exercise to build, not to lose"},{"speaker":"[rachel_gregory]","startTime":855.462,"endTime":859.542,"body":"right. So you're when you're training your exercise. you're training to"},{"speaker":"[rachel_gregory]","startTime":859.702,"endTime":865.702,"body":"build muscle. Um, if that's the main goal not to burn calories right if"},{"speaker":"[rachel_gregory]","startTime":865.862,"endTime":870.022,"body":"that's where your heads at, then we need to shift that and realize that that"},{"speaker":"[rachel_gregory]","startTime":870.182,"endTime":873.942,"body":"is going to be a lot more inefficient. It's not going to get to you to the"},{"speaker":"[rachel_gregory]","startTime":874.022,"endTime":878.022,"body":"result that you want. and it kind of changing that mindset and like really"},{"speaker":"[rachel_gregory]","startTime":878.262,"endTime":883.142,"body":"educating my clients on that, because again, those are just mistakes that I"},{"speaker":"[rachel_gregory]","startTime":883.302,"endTime":887.382,"body":"made in the past. Um, see a lot of women making them as well. So,"},{"speaker":"[bryan_boorstein]","startTime":889.721,"endTime":894.281,"body":"Yeah, For sure, I always say that if you can leave your workout feeling"},{"speaker":"[bryan_boorstein]","startTime":894.761,"endTime":899.321,"body":"like locally in the muscle, very fatigued, but feeling systemically still"},{"speaker":"[bryan_boorstein]","startTime":899.561,"endTime":902.441,"body":"like, kind of with it. And you know you can just kind of like hobble up the"},{"speaker":"[bryan_boorstein]","startTime":902.441,"endTime":905.721,"body":"stairs and then go sit down and start working again. Then that's kind of"},{"speaker":"[bryan_boorstein]","startTime":905.801,"endTime":909.161,"body":"the stimulus that we're after versus that, like systemic beat down where"},{"speaker":"[bryan_boorstein]","startTime":909.241,"endTime":912.041,"body":"you're literally just spending the next thirty minutes trying to"},{"speaker":"[bryan_boorstein]","startTime":913.081,"endTime":917.801,"body":"gather yourself And then uh, yeah, we all have experienced that. So that"},{"speaker":"[bryan_boorstein]","startTime":917.861,"endTime":918.861,"body":"was just a"},{"speaker":"[rachel_gregory]","startTime":918.682,"endTime":919.682,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":918.841,"endTime":920.521,"body":"interesting point that you made as well,"},{"speaker":"[aaron_straker]","startTime":921.86,"endTime":922.86,"body":"Yeah, so"},{"speaker":"[bryan_boorstein]","startTime":922.861,"endTime":923.861,"body":"uh, yeah,"},{"speaker":"[aaron_straker]","startTime":923.22,"endTime":924.22,"body":"ill say, go run."},{"speaker":"[bryan_boorstein]","startTime":925.241,"endTime":927.721,"body":"I was just going to get into the next thing if you have anything to add."},{"speaker":"[bryan_boorstein]","startTime":928.921,"endTime":932.361,"body":"Okay, cool, um, yeah, So as you kind of transition out across it, I'm"},{"speaker":"[bryan_boorstein]","startTime":932.441,"endTime":937.001,"body":"curious for you personally, because you know in Cross I was the strongest"},{"speaker":"[bryan_boorstein]","startTime":937.161,"endTime":940.921,"body":"that I ever was, because it was kind of just about this idea of moving from"},{"speaker":"[bryan_boorstein]","startTime":941.001,"endTime":945.401,"body":"point A to point B. But when you get into the physique space, the objective"},{"speaker":"[bryan_boorstein]","startTime":945.641,"endTime":949.801,"body":"kind of changes from moving load to to moving load within the spectrum of"},{"speaker":"[bryan_boorstein]","startTime":949.961,"endTime":953.801,"body":"the bio mechanics that you're looking to to utilize optimally to target a"},{"speaker":"[bryan_boorstein]","startTime":953.881,"endTime":957.401,"body":"muscle. So how did that look for you like? Did you initially kind of come"},{"speaker":"[bryan_boorstein]","startTime":957.481,"endTime":960.761,"body":"out across it? And were you surprised at how much the the weight that you"},{"speaker":"[bryan_boorstein]","startTime":960.841,"endTime":963.801,"body":"were using was last? Did it? Did it hurt your ego? Was it hard? Was there"},{"speaker":"[bryan_boorstein]","startTime":963.961,"endTime":966.921,"body":"like a transition period there where you weren't actually like moving"},{"speaker":"[bryan_boorstein]","startTime":967.081,"endTime":970.281,"body":"correctly because you still were attached to these numbers from Cross fit?"},{"speaker":"[rachel_gregory]","startTime":971.062,"endTime":975.942,"body":"yeah, yeah, for sure, and I think it definitely was like a. like I would"},{"speaker":"[rachel_gregory]","startTime":976.022,"endTime":980.102,"body":"say, like, probably the first year of coming out of of crossing and going"},{"speaker":"[rachel_gregory]","startTime":980.342,"endTime":986.182,"body":"more into that you glob boy buildingim. I just was. It was a big ition, I."},{"speaker":"[rachel_gregory]","startTime":986.102,"endTime":990.022,"body":"I. I would say, also, I just wasn't really I. I was still in that mindse of"},{"speaker":"[rachel_gregory]","startTime":990.102,"endTime":993.462,"body":"like moving from point a to point B, Right, like, let me you know, lift as"},{"speaker":"[rachel_gregory]","startTime":993.542,"endTime":997.462,"body":"much as I can. I wasn't really in that and I guess this is also just 'cause"},{"speaker":"[rachel_gregory]","startTime":997.702,"endTime":1001.462,"body":"the education side of things like I wasn't educated. I wasn't. I hadn't dove"},{"speaker":"[rachel_gregory]","startTime":1001.782,"endTime":1005.862,"body":"really far into. Uh, bought like hypertphy, training and all of that back"},{"speaker":"[rachel_gregory]","startTime":1006.102,"endTime":1010.262,"body":"then. Um, so I think that was A was a piece of it as well, but yeah, I was."},{"speaker":"[rachel_gregory]","startTime":1010.422,"endTime":1015.782,"body":"so I was definitely like ego was. Was there? Um, you know, lifting as much"},{"speaker":"[rachel_gregory]","startTime":1015.862,"endTime":1019.382,"body":"as possible. you know, doing A, even though I had my own coach, I was still."},{"speaker":"[rachel_gregory]","startTime":1019.942,"endTime":1023.702,"body":"um. You know some of the the exercises that I was choosing like I was still"},{"speaker":"[rachel_gregory]","startTime":1023.782,"endTime":1028.1019999999999,"body":"trying to like. I think I spent a year like back squatting like barbar back"},{"speaker":"[rachel_gregory]","startTime":1028.262,"endTime":1030.902,"body":"swatding, When I probably could have spent that year doing something"},{"speaker":"[bryan_boorstein]","startTime":1030.621,"endTime":1031.621,"body":"Y,"},{"speaker":"[rachel_gregory]","startTime":1031.222,"endTime":1036.742,"body":"a lot more uh, uh, beneficial for my personal biomechanics in anatomy. Um,"},{"speaker":"[rachel_gregory]","startTime":1036.902,"endTime":1040.662,"body":"So I, I haven't barbal back swated in like, probably a year. I've been doing"},{"speaker":"[rachel_gregory]","startTime":1040.982,"endTime":1045.702,"body":"hack squats and like incorporating that. Um. Also, I think I was still a lot"},{"speaker":"[rachel_gregory]","startTime":1045.942,"endTime":1050.262,"body":"in that men that mindset, and this probably came more so from my athletic"},{"speaker":"[rachel_gregory]","startTime":1050.422,"endTime":1056.262,"body":"training background. Um, where we're kind of taught that. Um. using machines"},{"speaker":"[rachel_gregory]","startTime":1056.582,"endTime":1060.982,"body":"is is. uh, were ma. Yeah, I guess we're taught some. I mean, at least I was"},{"speaker":"[rachel_gregory]","startTime":1060.982,"endTime":1064.662,"body":"taught this. Like using machines is mostly for people who are recovering"},{"speaker":"[rachel_gregory]","startTime":1064.742,"endTime":1067.782,"body":"from injuries like you shouldn't use machines. Because you're not. S. you"},{"speaker":"[rachel_gregory]","startTime":1067.782,"endTime":1071.702,"body":"know you're not getting you know the other stability that you need. And so"},{"speaker":"[rachel_gregory]","startTime":1071.862,"endTime":1075.622,"body":"that I kind of avoided those for a while, Um. And now I guess it's kind of"},{"speaker":"[rachel_gregory]","startTime":1075.702,"endTime":1079.542,"body":"like the complete opposite, like I, I barely use a bar bell anymore. like I,"},{"speaker":"[rachel_gregory]","startTime":1079.702,"endTime":1081.222,"body":"I use, maybe, um,"},{"speaker":"[rachel_gregory]","startTime":1082.342,"endTime":1085.542,"body":"more, so used like the hex bar to do adyls and stuff, But I think the only"},{"speaker":"[rachel_gregory]","startTime":1085.702,"endTime":1089.622,"body":"movement that Id probably use barbo for is like artyls right now if I can."},{"speaker":"[bryan_boorstein]","startTime":1089.341,"endTime":1090.341,"body":"yeah,"},{"speaker":"[rachel_gregory]","startTime":1090.182,"endTime":1094.822,"body":"So Yeah, there's just like so many, so many different, Um things I learned"},{"speaker":"[rachel_gregory]","startTime":1094.982,"endTime":1098.822,"body":"along the way, but definitely took a a long time to to kind of transition"},{"speaker":"[rachel_gregory]","startTime":1098.982,"endTime":1103.222,"body":"from Okay. I need to lift as much as possible, Get from point A to point B"},{"speaker":"[rachel_gregory]","startTime":1103.462,"endTime":1107.862,"body":"versus Okay. Am I? actually? what? What's my actual goal? My goal is to you"},{"speaker":"[rachel_gregory]","startTime":1107.862,"endTime":1112.022,"body":"know, stimulate my muscle to uh, progress and I need to do that in a way"},{"speaker":"[rachel_gregory]","startTime":1112.102,"endTime":1116.582,"body":"that is you know. Am I executing properly? Am I setting myself up to execute"},{"speaker":"[rachel_gregory]","startTime":1116.742,"endTime":1120.582,"body":"properly? Am I getting the stimulus that I want? Um, do I have intention"},{"speaker":"[rachel_gregory]","startTime":1120.902,"endTime":1124.982,"body":"behind what I'm doing? Like I, paying attention to every single rap and and"},{"speaker":"[rachel_gregory]","startTime":1125.142,"endTime":1128.902,"body":"every single set? And like Am I giving myself enough time to rest? That's a"},{"speaker":"[rachel_gregory]","startTime":1128.982,"endTime":1133.862,"body":"huge thing. like. Oh my gosh. like I see women still and I used do this too."},{"speaker":"[rachel_gregory]","startTime":1134.102,"endTime":1138.742,"body":"Like you know doing. I don't know jumping jacks in the middle of their back"},{"speaker":"[rachel_gregory]","startTime":1138.982,"endTime":1140.182,"body":"squat sets. Like what?"},{"speaker":"[rachel_gregory]","startTime":1141.782,"endTime":1144.982,"body":"It's just. Oh my gosh. So, yeah, there's so many different things, but those"},{"speaker":"[rachel_gregory]","startTime":1145.162,"endTime":1146.162,"body":"those would be a few."},{"speaker":"[bryan_boorstein]","startTime":1146.041,"endTime":1149.561,"body":"yeah, yeah, your journey reflects our journey very closely,"},{"speaker":"[aaron_straker]","startTime":1149.24,"endTime":1153.88,"body":"it does. it does. Okay. So kind of, I want to transition the conversation"},{"speaker":"[aaron_straker]","startTime":1154.04,"endTime":1157.8,"body":"more into our main theme for the for the episode today, and that', Hrophy,"},{"speaker":"[aaron_straker]","startTime":1158.04,"endTime":1162.36,"body":"specifically targeting, not specifly targeting women, butefly know, speaking"},{"speaker":"[aaron_straker]","startTime":1162.84,"endTime":1167.08,"body":"against like female physiology. So a coach right as a female yourself, tons"},{"speaker":"[aaron_straker]","startTime":1167.24,"endTime":1171.64,"body":"of experience being a girl and then working with Um, Of course, a lot of"},{"speaker":"[aaron_straker]","startTime":1171.64,"endTime":1175.16,"body":"clients or women as well. Is there what are some of the main differences you"},{"speaker":"[aaron_straker]","startTime":1175.24,"endTime":1178.68,"body":"would say in the way that Ch training I guess could be approached,"},{"speaker":"[aaron_straker]","startTime":1179.0,"endTime":1182.52,"body":"potentially should be approached for training women specifically."},{"speaker":"[rachel_gregory]","startTime":1183.222,"endTime":1188.822,"body":"Mhm. great question. Um, so I think, kind of the overall answer to this"},{"speaker":"[rachel_gregory]","startTime":1188.902,"endTime":1193.142,"body":"question I'll dive into to my reason. And why is that? I don't think there"},{"speaker":"[rachel_gregory]","startTime":1193.382,"endTime":1198.662,"body":"is. should. there is, and should be much of a difference between males and"},{"speaker":"[rachel_gregory]","startTime":1198.742,"endTime":1203.302,"body":"females When we, when we're looking at training. Um, yes, there are like if"},{"speaker":"[rachel_gregory]","startTime":1203.302,"endTime":1207.302,"body":"we're looking from an anatomy standpoint and a physiology standpoint Like"},{"speaker":"[rachel_gregory]","startTime":1207.462,"endTime":1211.222,"body":"anatomy standpoint for for women, Yes, we have, like you hear people talk"},{"speaker":"[rachel_gregory]","startTime":1211.462,"endTime":1215.222,"body":"about. you know. we have wider hips. Uh, qeu angle. you know, narrow"},{"speaker":"[rachel_gregory]","startTime":1215.542,"endTime":1220.582,"body":"shoulder shoulders, So things with that can change. Um, but when when"},{"speaker":"[rachel_gregory]","startTime":1220.742,"endTime":1224.102,"body":"someone says that and and says how we should be kind of using different"},{"speaker":"[rachel_gregory]","startTime":1224.342,"endTime":1229.062,"body":"exercises, movement in that standpoint than a male. I. I kind of scratch my"},{"speaker":"[rachel_gregory]","startTime":1229.062,"endTime":1234.102,"body":"head and say Okay, Well, uh, within each female like we, we. Yes, we may"},{"speaker":"[rachel_gregory]","startTime":1234.182,"endTime":1238.422,"body":"have wider hips or narrower shoulders, but we are all our own individual as"},{"speaker":"[rachel_gregory]","startTime":1238.502,"endTime":1242.182,"body":"well. So like one female could have way wider hips than another female."},{"speaker":"[rachel_gregory]","startTime":1242.342,"endTime":1246.582,"body":"Right and then same with like a male like their M. Their anatomy is set up"},{"speaker":"[rachel_gregory]","startTime":1246.662,"endTime":1249.222,"body":"differently as well. And so this kind of goes back to just looking at the"},{"speaker":"[rachel_gregory]","startTime":1249.302,"endTime":1252.742,"body":"individual and saying Okay, It's on about malevers female. It's about you as"},{"speaker":"[rachel_gregory]","startTime":1252.742,"endTime":1255.862,"body":"an individual. Like, what are? what is your anatomy? Like, what are your"},{"speaker":"[bryan_boorstein]","startTime":1255.861,"endTime":1256.861,"body":"Hm,"},{"speaker":"[rachel_gregory]","startTime":1256.022,"endTime":1259.942,"body":"bioechanics? How can you set yourself up? Um, in terms of like your exercise"},{"speaker":"[rachel_gregory]","startTime":1260.502,"endTime":1264.342,"body":"selection. and like what, how your you're training to get the most success"},{"speaker":"[rachel_gregory]","startTime":1264.742,"endTime":1267.862,"body":"out of that. So I think that looking at it from a a male verse female"},{"speaker":"[rachel_gregory]","startTime":1268.102,"endTime":1271.462,"body":"standpoint it' just kind of like missing the mark, Um, when it comes to that"},{"speaker":"[rachel_gregory]","startTime":1271.622,"endTime":1275.382,"body":"outside of things, Um, and then when it comes to like the physiology side of"},{"speaker":"[rachel_gregory]","startTime":1275.002,"endTime":1276.002,"body":"things."},{"speaker":"[rachel_gregory]","startTime":1276.582,"endTime":1282.022,"body":"Yes, we know that you know males can be. Have you know more forc production"},{"speaker":"[rachel_gregory]","startTime":1282.182,"endTime":1286.662,"body":"or power, And there's research behind that and there's research behind maybe"},{"speaker":"[rachel_gregory]","startTime":1286.902,"endTime":1289.942,"body":"females being a little bit more fatigue resistance and can hire."},{"speaker":"[bryan_boorstein]","startTime":1289.501,"endTime":1290.501,"body":"Mhm."},{"speaker":"[rachel_gregory]","startTime":1290.262,"endTime":1294.582,"body":"It can handle a little bit more volume. We have some research Um. in that"},{"speaker":"[rachel_gregory]","startTime":1294.742,"endTime":1299.142,"body":"regard, and I think that we're also missing the mark there, because again it"},{"speaker":"[rachel_gregory]","startTime":1299.302,"endTime":1303.062,"body":"also goes back to the individual in terms of how much they can handle in"},{"speaker":"[rachel_gregory]","startTime":1303.062,"endTime":1306.662,"body":"their training, And that will go back to what their overall lifestyle is"},{"speaker":"[rachel_gregory]","startTime":1306.742,"endTime":1310.502,"body":"like what their overall stress load is. Um. You know how much they're"},{"speaker":"[rachel_gregory]","startTime":1310.582,"endTime":1314.262,"body":"training and that is more so, an individual again standpoint versus a male"},{"speaker":"[rachel_gregory]","startTime":1314.422,"endTime":1318.262,"body":"verse, female, Um, and then with the other side of physiology we also have"},{"speaker":"[rachel_gregory]","startTime":1319.302,"endTime":1324.022,"body":"you know. Uh. like, Obviously, women have uh cycles during the month and we"},{"speaker":"[rachel_gregory]","startTime":1324.102,"endTime":1327.382,"body":"go through different stages of our life right, so getting into like M. Perry"},{"speaker":"[rachel_gregory]","startTime":1327.542,"endTime":1332.262,"body":"menopause, meopause, all of that Um, those are definitely considerations and"},{"speaker":"[rachel_gregory]","startTime":1332.342,"endTime":1335.302,"body":"there's you know certain things within that you know. You've probably hear"},{"speaker":"[rachel_gregory]","startTime":1335.782,"endTime":1339.782,"body":"you know training during your uh cycle. There's different parts of your"},{"speaker":"[rachel_gregory]","startTime":1339.862,"endTime":1343.222,"body":"cycle that you can optimize different aspects of your training or like'"},{"speaker":"[rachel_gregory]","startTime":1343.462,"endTime":1347.222,"body":"nutrition. Uh, So for is, probably some people have probably heard like for"},{"speaker":"[rachel_gregory]","startTime":1347.302,"endTime":1350.102,"body":"a women as they go through their cycle. There's certain periods of their"},{"speaker":"[rachel_gregory]","startTime":1350.182,"endTime":1353.862,"body":"cycle where they can, Um. Well, they will, where they will be more. you"},{"speaker":"[rachel_gregory]","startTime":1353.862,"endTime":1357.142,"body":"know, insulin sensitive, so they can you know handle more carbs or there's"},{"speaker":"[rachel_gregory]","startTime":1357.222,"endTime":1361.622,"body":"periods. will it be more insulin resistant, Uh, so they should lower the"},{"speaker":"[rachel_gregory]","startTime":1361.702,"endTime":1365.462,"body":"carbs. Um, and same with like training. there's periods where you could be"},{"speaker":"[rachel_gregory]","startTime":1365.782,"endTime":1367.542,"body":"Uh. you know more, um,"},{"speaker":"[rachel_gregory]","startTime":1368.662,"endTime":1372.262,"body":"uh, prone to injury Right and then there. there's periods about your cycle"},{"speaker":"[rachel_gregory]","startTime":1372.422,"endTime":1375.942,"body":"where you uh, can handle more intensity and and all of those things, And I"},{"speaker":"[rachel_gregory]","startTime":1376.102,"endTime":1379.462,"body":"think just from you know the research standpoint, there is some research"},{"speaker":"[rachel_gregory]","startTime":1379.782,"endTime":1384.022,"body":"with that, but from a practical standpoint and from just what I've seen with"},{"speaker":"[rachel_gregory]","startTime":1384.182,"endTime":1387.622,"body":"my clients and working with many many women over the years,"},{"speaker":"[rachel_gregory]","startTime":1388.742,"endTime":1393.862,"body":"that research doesn't necessarily translate into the individual. Um, because"},{"speaker":"[rachel_gregory]","startTime":1394.262,"endTime":1398.662,"body":"I've seen some woman. It's like the complete opposite of what that is, and"},{"speaker":"[rachel_gregory]","startTime":1398.822,"endTime":1402.502,"body":"that it's just like, very, very individualized in that sense, And then I"},{"speaker":"[rachel_gregory]","startTime":1402.502,"endTime":1404.022,"body":"think that also just goes back to"},{"speaker":"[rachel_gregory]","startTime":1405.222,"endTime":1409.622,"body":"the overall lifestyle within them. So like with their overall stress load"},{"speaker":"[rachel_gregory]","startTime":1409.782,"endTime":1413.542,"body":"with all that, So with all the being said, I think that Um differences"},{"speaker":"[rachel_gregory]","startTime":1413.782,"endTime":1417.622,"body":"between men and women when it comes to train is. There's definitely some"},{"speaker":"[rachel_gregory]","startTime":1417.782,"endTime":1420.822,"body":"considerations, but I think that it all just needs to be more so"},{"speaker":"[rachel_gregory]","startTime":1421.142,"endTime":1425.222,"body":"individualized based off of like where that person's at and how those"},{"speaker":"[rachel_gregory]","startTime":1425.542,"endTime":1429.222,"body":"different things are affecting them. So does that answer your question?"},{"speaker":"[bryan_boorstein]","startTime":1430.041,"endTime":1431.241,"body":"that was a super good answer."},{"speaker":"[rachel_gregory]","startTime":1430.922,"endTime":1431.922,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":1434.281,"endTime":1437.401,"body":"So so with that in mind that now there isn't like that much difference and"},{"speaker":"[bryan_boorstein]","startTime":1437.401,"endTime":1441.241,"body":"we still need to pay attention to the individual. How often do you come"},{"speaker":"[bryan_boorstein]","startTime":1441.561,"endTime":1445.321,"body":"across the issue with women not pushing close enough to failure or lifting"},{"speaker":"[bryan_boorstein]","startTime":1445.481,"endTime":1449.561,"body":"heavy enough weight to truly create the adaptations that thereafter, and"},{"speaker":"[bryan_boorstein]","startTime":1449.721,"endTime":1453.161,"body":"are there still any misconceptions that you regularly encounter around"},{"speaker":"[bryan_boorstein]","startTime":1453.341,"endTime":1454.341,"body":"women training hard,"},{"speaker":"[rachel_gregory]","startTime":1455.382,"endTime":1459.462,"body":"Yeah, so again, I think this all just comes back to like looking at, you"},{"speaker":"[rachel_gregory]","startTime":1459.462,"endTime":1463.622,"body":"know what they're what they're doing, And I think there is um, this kind of"},{"speaker":"[rachel_gregory]","startTime":1463.782,"endTime":1468.822,"body":"overarchened fear that women have of you know, lifting. I feel like we've"},{"speaker":"[rachel_gregory]","startTime":1468.982,"endTime":1473.702,"body":"gotten away from this, at least from in my eyes the last few years. Uh, but"},{"speaker":"[rachel_gregory]","startTime":1474.102,"endTime":1477.622,"body":"the the kind of the fear of getting big and bulky If you lift heavy weights"},{"speaker":"[rachel_gregory]","startTime":1477.782,"endTime":1480.902,"body":"right, that's kind of like that over gener. the generalization that some"},{"speaker":"[rachel_gregory]","startTime":1480.982,"endTime":1484.182,"body":"women and I. I feel like it's still out there that lifting heavy is going to"},{"speaker":"[rachel_gregory]","startTime":1484.182,"endTime":1488.022,"body":"cause you to get bulky and and all that and put on like tons and tons of"},{"speaker":"[rachel_gregory]","startTime":1488.102,"endTime":1492.662,"body":"muscle in like two weeks or whatever. But that's just really not true, right"},{"speaker":"[rachel_gregory]","startTime":1492.822,"endTime":1496.502,"body":"like we know that you know building muscle and quote unquote. Getting bulky"},{"speaker":"[rachel_gregory]","startTime":1496.662,"endTime":1501.462,"body":"like that is especially for women like that takes year like it takes years"},{"speaker":"[rachel_gregory]","startTime":1501.942,"endTime":1504.822,"body":"to put on a significant amount of muscle, especially if you're more tra."},{"speaker":"[rachel_gregory]","startTime":1505.062,"endTime":1508.822,"body":"Obviously it depends on how trained you are or not. um. but it also takes"},{"speaker":"[rachel_gregory]","startTime":1509.062,"endTime":1511.382,"body":"eating enough food. And I think that is"},{"speaker":"[bryan_boorstein]","startTime":1510.941,"endTime":1511.941,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":1511.462,"endTime":1515.622,"body":"a huge piece of it which we can dive into like the nutrition aspect. And um,"},{"speaker":"[rachel_gregory]","startTime":1515.942,"endTime":1519.542,"body":"I think that is one thing withit that I've seen, 'cause I do work with some"},{"speaker":"[rachel_gregory]","startTime":1519.702,"endTime":1525.062,"body":"males too as well over the years. and just from a woman vers mail standpoint"},{"speaker":"[rachel_gregory]","startTime":1525.302,"endTime":1528.902,"body":"on like the eating side of things, I think it's a lot easier to convince"},{"speaker":"[rachel_gregory]","startTime":1529.222,"endTime":1532.182,"body":"just from my side of things. I don't know what you guys think to convince"},{"speaker":"[rachel_gregory]","startTime":1532.502,"endTime":1536.902,"body":"males to eat a little bit more, Um, and go into a muscle building phase and"},{"speaker":"[rachel_gregory]","startTime":1536.902,"endTime":1542.902,"body":"a in a kind of building phase than it is for women. Um, so sorry, Briane Are"},{"speaker":"[rachel_gregory]","startTime":1542.762,"endTime":1543.762,"body":"you going to say something?"},{"speaker":"[bryan_boorstein]","startTime":1544.281,"endTime":1545.481,"body":"No, No, you get sorry,"},{"speaker":"[rachel_gregory]","startTime":1544.662,"endTime":1548.022,"body":"Oh, okay, No, you're G. I thought okay, Um, but yeah, I think that that's"},{"speaker":"[rachel_gregory]","startTime":1548.342,"endTime":1550.982,"body":"that's one of the biggest things, too, is like the nutrition type of things."},{"speaker":"[rachel_gregory]","startTime":1551.062,"endTime":1554.502,"body":"but looking at the train and overall I think you know, realizing that"},{"speaker":"[rachel_gregory]","startTime":1554.502,"endTime":1557.542,"body":"lifting heavy is not going to cause you to blow up is is the biggest thing"},{"speaker":"[rachel_gregory]","startTime":1557.622,"endTime":1562.742,"body":"to to think about and then also just training in general, and like, like"},{"speaker":"[rachel_gregory]","startTime":1562.982,"endTime":1566.502,"body":"going back to that whole exercise selection, going back to choosing you know"},{"speaker":"[rachel_gregory]","startTime":1566.662,"endTime":1570.822,"body":"movements that are you know, focused on the specific goal at hand. Um, you"},{"speaker":"[rachel_gregory]","startTime":1570.902,"endTime":1575.302,"body":"know getting that adequate stimulus training with like with intensity right,"},{"speaker":"[rachel_gregory]","startTime":1575.462,"endTime":1579.542,"body":"Making sure you have a good enough amount of intensity and intention going"},{"speaker":"[rachel_gregory]","startTime":1579.782,"endTime":1584.182,"body":"into that train session and you know actually doing like. Not like we said."},{"speaker":"[rachel_gregory]","startTime":1584.422,"endTime":1588.742,"body":"Not, you know training just to move from A to b or just to get through your"},{"speaker":"[rachel_gregory]","startTime":1588.442,"endTime":1589.442,"body":"training"},{"speaker":"[bryan_boorstein]","startTime":1588.701,"endTime":1589.701,"body":"Mhm, Mhm,"},{"speaker":"[rachel_gregory]","startTime":1589.222,"endTime":1592.662,"body":"session. But actually, having you know intention behind everything you're"},{"speaker":"[rachel_gregory]","startTime":1592.742,"endTime":1596.742,"body":"doing, I think that took me a long time to have realizeed like okay, I'm not"},{"speaker":"[rachel_gregory]","startTime":1596.822,"endTime":1600.742,"body":"just going to go into the gym and you know, try to get through this train"},{"speaker":"[rachel_gregory]","startTime":1600.982,"endTime":1604.342,"body":"session as fast as I can am and actually go in and like, focus on what I'm"},{"speaker":"[rachel_gregory]","startTime":1604.422,"endTime":1608.582,"body":"doing and focus on. you know, my muscle connection, like what I'm actually"},{"speaker":"[rachel_gregory]","startTime":1608.902,"endTime":1611.702,"body":"trying to to stimulate. And and all of that, so"},{"speaker":"[bryan_boorstein]","startTime":1613.241,"endTime":1617.081,"body":"So you get? Uh, you get videos of your clients doing sets and raraps and"},{"speaker":"[bryan_boorstein]","startTime":1616.901,"endTime":1617.901,"body":"stuff like that"},{"speaker":"[rachel_gregory]","startTime":1617.642,"endTime":1618.642,"body":"yeah, absolutely,"},{"speaker":"[bryan_boorstein]","startTime":1618.201,"endTime":1621.321,"body":"Do, so you find that most of them when they come to you, they've already"},{"speaker":"[bryan_boorstein]","startTime":1621.481,"endTime":1623.721,"body":"kind of got this ability to to train hard,"},{"speaker":"[rachel_gregory]","startTime":1624.042,"endTime":1625.042,"body":"um,"},{"speaker":"[rachel_gregory]","startTime":1625.782,"endTime":1629.142,"body":"I would say that it depends on the person like if they're 'cause I have"},{"speaker":"[rachel_gregory]","startTime":1629.222,"endTime":1632.982,"body":"clients from all kind of who are just com. kind of completely new to"},{"speaker":"[rachel_gregory]","startTime":1633.062,"endTime":1636.102,"body":"training. Then I also have clients who are more advanced, so I think it it"},{"speaker":"[rachel_gregory]","startTime":1636.182,"endTime":1641.062,"body":"all just depends like how, um, like how advanced you are and that would kind"},{"speaker":"[rachel_gregory]","startTime":1640.682,"endTime":1641.682,"body":"of"},{"speaker":"[bryan_boorstein]","startTime":1640.941,"endTime":1641.941,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":1641.222,"endTime":1645.382,"body":"determine that, but I do think that the intensity side of things like you"},{"speaker":"[rachel_gregory]","startTime":1645.382,"endTime":1648.262,"body":"know, if we're talking, I use r. i r. with all my client, so reps"},{"speaker":"[bryan_boorstein]","startTime":1647.821,"endTime":1648.821,"body":"Mhm, Mhm,"},{"speaker":"[rachel_gregory]","startTime":1648.342,"endTime":1651.782,"body":"and reserve. And that's how we gauge intensity. Um, and I think you know"},{"speaker":"[rachel_gregory]","startTime":1651.862,"endTime":1655.142,"body":"with everybody there's probably, and the you know, the research shows that"},{"speaker":"[rachel_gregory]","startTime":1655.302,"endTime":1658.662,"body":"not all of us are like we think we're at a certain I, r. I, r, but or not,"},{"speaker":"[rachel_gregory]","startTime":1659.142,"endTime":1663.222,"body":"Um, and so I think that is one big thing that takes a lot of kind of pushing"},{"speaker":"[rachel_gregory]","startTime":1663.302,"endTime":1667.702,"body":"and and educated on that standpoint. Um, and yeah, getting close to failure"},{"speaker":"[rachel_gregory]","startTime":1667.862,"endTime":1672.262,"body":"and training and training. you know, close to failure, or in some regards"},{"speaker":"[rachel_gregory]","startTime":1672.422,"endTime":1676.022,"body":"two failure um, at certain points, but then also realizing that like, like I"},{"speaker":"[rachel_gregory]","startTime":1676.102,"endTime":1679.702,"body":"said I, I work with a lot of women who are typepei, So if I tell them to go"},{"speaker":"[rachel_gregory]","startTime":1679.942,"endTime":1683.942,"body":"to go to failure on certain exercises, it's like okay that that they think"},{"speaker":"[rachel_gregory]","startTime":1684.022,"endTime":1687.542,"body":"it's like. Oh, let's go to failure for the next four weeks on every single"},{"speaker":"[rachel_gregory]","startTime":1687.702,"endTime":1689.622,"body":"exercise 'cause it's like if you know"},{"speaker":"[bryan_boorstein]","startTime":1689.641,"endTime":1691.721,"body":"right, you got to pull. Them back."},{"speaker":"[rachel_gregory]","startTime":1689.702,"endTime":1693.302,"body":"if I'm doing doing this, Yeah, so that's yeah. so"},{"speaker":"[bryan_boorstein]","startTime":1694.681,"endTime":1696.121,"body":"Yeah, it's all very individual"},{"speaker":"[rachel_gregory]","startTime":1695.802,"endTime":1696.802,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1696.601,"endTime":1698.521,"body":"For sure. A. Any thoughts,"},{"speaker":"[aaron_straker]","startTime":1699.24,"endTime":1703.4,"body":"I mean, so with one thing I wanted to kind of back up just a little bit on."},{"speaker":"[aaron_straker]","startTime":1703.72,"endTime":1708.12,"body":"So the whole like this, this literally, this malconceived notion of like, uh,"},{"speaker":"[aaron_straker]","startTime":1708.28,"endTime":1711.8,"body":"Well, if i, if I lift hard like I'm just going to. All this muscle's just"},{"speaker":"[aaron_straker]","startTime":1711.88,"endTime":1715.16,"body":"going to appear on my frame right throughs thisphare And it's It's funny"},{"speaker":"[aaron_straker]","startTime":1715.32,"endTime":1719.48,"body":"because I, I agree with you like I feel like. As a society right is like a"},{"speaker":"[aaron_straker]","startTime":1719.56,"endTime":1723.4,"body":"fitness population. We're like slowly moving away from it, but you still hear"},{"speaker":"[aaron_straker]","startTime":1723.42,"endTime":1724.42,"body":"it and I wonder"},{"speaker":"[rachel_gregory]","startTime":1723.882,"endTime":1724.882,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1724.52,"endTime":1727.96,"body":"like where did it come from? Like I didnt I know. Nobody has a friend who"},{"speaker":"[aaron_straker]","startTime":1728.12,"endTime":1731.16,"body":"just like fucked around and lifted a couple of weights and like blew up like"},{"speaker":"[aaron_straker]","startTime":1731.24,"endTime":1734.84,"body":"it does not happen, but there' that that fear is still like. It's still"},{"speaker":"[aaron_straker]","startTime":1735.0,"endTime":1739.4,"body":"prevalent and you still? you see, you know. I, I've seen it, you know, and"},{"speaker":"[aaron_straker]","startTime":1739.48,"endTime":1743.8,"body":"this is something funny. I was um. telling my girlfriend you know, Jenny. Um."},{"speaker":"[aaron_straker]","startTime":1743.88,"endTime":1746.68,"body":"but that we were having you know on the show of the End things to talk about."},{"speaker":"[aaron_straker]","startTime":1746.84,"endTime":1749.88,"body":"And that was something that she said when we started training together Like"},{"speaker":"[aaron_straker]","startTime":1750.04,"endTime":1754.76,"body":"that was a a a notion that she had like she realized that I trained like so"},{"speaker":"[aaron_straker]","startTime":1754.84,"endTime":1759.56,"body":"much harder than she thought she was supposed to. Um. And it's one of those"},{"speaker":"[aaron_straker]","startTime":1759.64,"endTime":1762.68,"body":"things. it's like. What's I mean? Obviously there's the. the potent, the"},{"speaker":"[aaron_straker]","startTime":1762.76,"endTime":1765.64,"body":"harder you train right, the the potential for risk is a little bit higher"},{"speaker":"[aaron_straker]","startTime":1765.72,"endTime":1768.6,"body":"because you're closer to proximity to failure. but that's why we use like"},{"speaker":"[aaron_straker]","startTime":1768.68,"endTime":1772.36,"body":"technical failure and're not pushing it on like a back squat. right. Um. but"},{"speaker":"[aaron_straker]","startTime":1772.44,"endTime":1775.48,"body":"it's one of those things like. I just, I'm glad we're moving away from it,"},{"speaker":"[aaron_straker]","startTime":1775.56,"endTime":1779.32,"body":"but I still wonder like where these fears come from, because no one has a"},{"speaker":"[aaron_straker]","startTime":1779.4,"endTime":1782.92,"body":"friend that lifted a couple of times and put on twenty pounds of muscle like"},{"speaker":"[aaron_straker]","startTime":1783.0,"endTime":1788.04,"body":"it doesn't happen. Um, so I guess what are some of the things you know? A as"},{"speaker":"[aaron_straker]","startTime":1788.12,"endTime":1791.88,"body":"a? you know as a female coach in the industry working with a lot of other Um."},{"speaker":"[aaron_straker]","startTime":1792.12,"endTime":1795.32,"body":"women. Like. What are some of the things you like? The The tides that are"},{"speaker":"[aaron_straker]","startTime":1795.48,"endTime":1799.0,"body":"starting to shift a little bit that you see specifically around that Like"},{"speaker":"[aaron_straker]","startTime":1799.08,"endTime":1801.64,"body":"that. fear is like falling by the wayside."},{"speaker":"[rachel_gregory]","startTime":1802.902,"endTime":1807.382,"body":"Yeah, so I think I mean, I think a big part of it is just like the just"},{"speaker":"[rachel_gregory]","startTime":1807.702,"endTime":1813.302,"body":"everybody in general is is kind of moving towards more more educ. I think"},{"speaker":"[rachel_gregory]","startTime":1813.302,"endTime":1817.142,"body":"it's becoming more mainstream too like for women to to see you know more"},{"speaker":"[rachel_gregory]","startTime":1817.542,"endTime":1820.582,"body":"women lifting weights and lifting heavy. And like you know, if you are an"},{"speaker":"[rachel_gregory]","startTime":1820.982,"endTime":1825.222,"body":"like, Ingram is kind of good and bad in that set in different senses. But if"},{"speaker":"[rachel_gregory]","startTime":1825.222,"endTime":1828.102,"body":"you are an instrument you're you're following someone who is lifting."},{"speaker":"[rachel_gregory]","startTime":1828.182,"endTime":1830.662,"body":"heaviy. You like. Oh, they're doing that. And you know, maybe they don't"},{"speaker":"[rachel_gregory]","startTime":1830.742,"endTime":1834.982,"body":"look super bulky, right, Um, or whatever it may be like. So you're like, Oh,"},{"speaker":"[rachel_gregory]","startTime":1835.142,"endTime":1839.302,"body":"okay, So they're probably doing something like good right, so I maybe I need"},{"speaker":"[rachel_gregory]","startTime":1839.382,"endTime":1842.982,"body":"to do that. so I think that's one thing. like just more social media could"},{"speaker":"[rachel_gregory]","startTime":1843.142,"endTime":1845.942,"body":"be like we. We know that it can be a good and a bad thing, but I think that"},{"speaker":"[rachel_gregory]","startTime":1846.182,"endTime":1849.862,"body":"that's the good side of it. Like more access to to seeing that and seeing"},{"speaker":"[rachel_gregory]","startTime":1850.022,"endTime":1855.142,"body":"more women like lifting weights and Um. And and that side of things, Um,"},{"speaker":"[rachel_gregory]","startTime":1856.662,"endTime":1858.182,"body":"I think just more"},{"speaker":"[rachel_gregory]","startTime":1859.382,"endTime":1863.382,"body":"like education in general around. , like lifting weights and and versus"},{"speaker":"[rachel_gregory]","startTime":1863.622,"endTime":1867.302,"body":"car, cardio training and all of that, Um, I think that's one of the biggest"},{"speaker":"[rachel_gregory]","startTime":1867.542,"endTime":1873.062,"body":"things that I am trying to help get across, uh, like in this uh industry and"},{"speaker":"[rachel_gregory]","startTime":1873.222,"endTime":1877.382,"body":"with, especially with Um. I know you know Ashley been how, and we put"},{"speaker":"[rachel_gregory]","startTime":1877.542,"endTime":1880.822,"body":"together the muscle signs for a women program which is basically kind of"},{"speaker":"[rachel_gregory]","startTime":1881.062,"endTime":1885.542,"body":"our. Our goal was to you know, teach and educate women on. you know,"},{"speaker":"[rachel_gregory]","startTime":1885.702,"endTime":1890.182,"body":"building muscle and Um, you know, with that too is kind of the nutrition tie"},{"speaker":"[rachel_gregory]","startTime":1890.262,"endTime":1894.102,"body":"of things. And there's a lot of uh, like in terms of women and and"},{"speaker":"[rachel_gregory]","startTime":1894.342,"endTime":1899.062,"body":"nutrition. Uh, we have a lot of women, just so focused on the dieting side"},{"speaker":"[rachel_gregory]","startTime":1899.222,"endTime":1902.502,"body":"of things in the fat, lost sight of things, and you know a lot of women and"},{"speaker":"[rachel_gregory]","startTime":1902.902,"endTime":1906.662,"body":"I, I think I, I have like one and every two clients come to me and they're"},{"speaker":"[rachel_gregory]","startTime":1906.822,"endTime":1910.742,"body":"like. I wanna look toned right. I just want to. I want to look toned and I'm"},{"speaker":"[rachel_gregory]","startTime":1910.822,"endTime":1914.182,"body":"like. Okay. Well, do you know what you have to do to get there and like I, I"},{"speaker":"[rachel_gregory]","startTime":1914.262,"endTime":1918.582,"body":"need to you know, eat less and do cardio like. Okay, well, no,"},{"speaker":"[rachel_gregory]","startTime":1920.022,"endTime":1924.022,"body":"um, what is tone mean Right? Like, What does that mean? It means you know"},{"speaker":"[rachel_gregory]","startTime":1924.182,"endTime":1928.822,"body":"looking like you. have you know? nice shoulders like arms that are quote"},{"speaker":"[rachel_gregory]","startTime":1928.902,"endTime":1933.302,"body":"unquote tone. That's muscle. That's causing that tone. Okay, so we need to"},{"speaker":"[rachel_gregory]","startTime":1933.302,"endTime":1937.302,"body":"build some muscle. But okay, how do we do that? No, we need to. We can't"},{"speaker":"[rachel_gregory]","startTime":1937.462,"endTime":1942.102,"body":"just be eating as minimal as possible, and being afraid to see that scale"},{"speaker":"[rachel_gregory]","startTime":1942.262,"endTime":1945.382,"body":"number go up a little bit, we have to actually be intention about what we're"},{"speaker":"[rachel_gregory]","startTime":1945.542,"endTime":1949.062,"body":"doing, and so going, you know, we can go to the Nu. We can go through the"},{"speaker":"[rachel_gregory]","startTime":1949.062,"endTime":1952.342,"body":"nutrition side of things, but that's one of the biggest things I think is"},{"speaker":"[rachel_gregory]","startTime":1952.582,"endTime":1955.862,"body":"hopefully changing is just like getting women to realize that we don't need"},{"speaker":"[rachel_gregory]","startTime":1955.942,"endTime":1960.182,"body":"to be eating like a five year old child, Um,"},{"speaker":"[rachel_gregory]","startTime":1961.382,"endTime":1965.542,"body":"and really like nourishing. And and you know we can't build muscle from"},{"speaker":"[rachel_gregory]","startTime":1965.702,"endTime":1969.302,"body":"nothing, Uh, you have to have the building boxer. You have to have your"},{"speaker":"[rachel_gregory]","startTime":1969.462,"endTime":1973.062,"body":"nutrition on point. You're recovering on point, Um, and you have to be"},{"speaker":"[rachel_gregory]","startTime":1973.142,"endTime":1977.142,"body":"eating enough to facilitate that muscle growth and maybe going into a"},{"speaker":"[rachel_gregory]","startTime":1977.222,"endTime":1982.502,"body":"building phase and and going through that uh, kind of cycle is going to be"},{"speaker":"[rachel_gregory]","startTime":1982.662,"endTime":1987.942,"body":"important for and for most women they need that. so, um, I think that's one"},{"speaker":"[rachel_gregory]","startTime":1988.022,"endTime":1991.862,"body":"of the the biggest things that I've seen and that I'm trying to help Uh work"},{"speaker":"[rachel_gregory]","startTime":1992.102,"endTime":1995.542,"body":"with my clients and just in general with our muscle signence for a women"},{"speaker":"[rachel_gregory]","startTime":1995.402,"endTime":1996.402,"body":"program."},{"speaker":"[aaron_straker]","startTime":1998.84,"endTime":2003.48,"body":"Yeah, I really like that. So one thing that Um, kind of wanted to pivot a"},{"speaker":"[aaron_straker]","startTime":2003.56,"endTime":2006.52,"body":"little bit with that be cause, you brought it up with Um, specifically"},{"speaker":"[aaron_straker]","startTime":2006.68,"endTime":2010.04,"body":"nutrition, and some of the things that women you know may be doing when when"},{"speaker":"[aaron_straker]","startTime":2010.04,"endTime":2015.16,"body":"they come to you. So in terms of like nutrition, do you um? So I remember, we"},{"speaker":"[aaron_straker]","startTime":2015.24,"endTime":2018.28,"body":"saw that you had briefly had like some experience in the past with"},{"speaker":"[aaron_straker]","startTime":2018.36,"endTime":2021.8,"body":"intermittent fasting in. I f. Could you just elaborate a little bit with"},{"speaker":"[aaron_straker]","startTime":2021.88,"endTime":2024.68,"body":"that? and is that something that you're currently doing? Is that something"},{"speaker":"[aaron_straker]","startTime":2024.84,"endTime":2028.68,"body":"you would recommend you know clients to do? Or would you you know? has your"},{"speaker":"[aaron_straker]","startTime":2028.76,"endTime":2032.36,"body":"current nutrition education? Um, and implementation changed over time? Could"},{"speaker":"[aaron_straker]","startTime":2032.44,"endTime":2035.8,"body":"you just take me through a little bit of your Um, like pro, Not necessary"},{"speaker":"[aaron_straker]","startTime":2035.96,"endTime":2037.08,"body":"process. But maybe"},{"speaker":"[bryan_boorstein]","startTime":2037.101,"endTime":2038.101,"body":"Joney,"},{"speaker":"[aaron_straker]","startTime":2037.4,"endTime":2040.52,"body":"journey, journey's perfect for thank you, Briane, Uh, Through that"},{"speaker":"[rachel_gregory]","startTime":2041.062,"endTime":2045.222,"body":"Yeah, yeah, for sure. so like I mention, in the beginning I kind of got into"},{"speaker":"[rachel_gregory]","startTime":2045.542,"endTime":2050.022,"body":"the the keto low carb space kind of went down that ro rabbit hole for a"},{"speaker":"[rachel_gregory]","startTime":2050.102,"endTime":2054.2619999999997,"body":"while. Um, and there were some things that that I loved about it. Some"},{"speaker":"[rachel_gregory]","startTime":2054.342,"endTime":2058.102,"body":"things that worked for me in terms of a lot of, like the the mental clarity"},{"speaker":"[rachel_gregory]","startTime":2058.342,"endTime":2063.2219999999998,"body":"side of Uh, you know, keto and lower carb, Um, kind of less food focus, and"},{"speaker":"[rachel_gregory]","startTime":2063.862,"endTime":2068.5820000000003,"body":"so that that I think, help me a lot. Um, and also getting into to fasting a"},{"speaker":"[rachel_gregory]","startTime":2068.6620000000003,"endTime":2071.702,"body":"little bit and getting more into that type of things, and then eventually"},{"speaker":"[rachel_gregory]","startTime":2071.942,"endTime":2074.582,"body":"got to the point where I was like Okay, Like I said, doing more is better"},{"speaker":"[rachel_gregory]","startTime":2074.822,"endTime":2077.942,"body":"right. That's what I thought so kind of going down that fasting rabbit hole"},{"speaker":"[rachel_gregory]","startTime":2078.022,"endTime":2080.902,"body":"and and doing more and having the negative effects of that. Um. That's what"},{"speaker":"[rachel_gregory]","startTime":2080.982,"endTime":2084.582,"body":"I see with a lot of of women that I work with. It's like you know fasting"},{"speaker":"[rachel_gregory]","startTime":2084.822,"endTime":2089.142,"body":"can be good to some degree in certain instances instances, but it also"},{"speaker":"[rachel_gregory]","startTime":2089.622,"endTime":2093.862,"body":"depends a lot a a lot on their overall stress load and where they're at. In"},{"speaker":"[rachel_gregory]","startTime":2093.862,"endTime":2097.542,"body":"that sense, um, but with nutrition, I think that, Um, especially with"},{"speaker":"[rachel_gregory]","startTime":2097.622,"endTime":2101.142,"body":"fastin, and I think it also comes back to like the primary goal. So like"},{"speaker":"[rachel_gregory]","startTime":2101.222,"endTime":2104.822,"body":"looking at the primary goal and like, if you are someone who's coming um"},{"speaker":"[rachel_gregory]","startTime":2105.062,"endTime":2108.502,"body":"from a a place where you do have a significant amount of body fat like that,"},{"speaker":"[rachel_gregory]","startTime":2108.502,"endTime":2112.582,"body":"you need to lose right, if you're you are overweight, um, or obese in that"},{"speaker":"[rachel_gregory]","startTime":2112.662,"endTime":2116.182,"body":"realm, And you do have a significant amount that you to lose. Fastin can be"},{"speaker":"[rachel_gregory]","startTime":2116.262,"endTime":2119.462,"body":"a great tool. Um, but if we're talking about building muscle, we're talking"},{"speaker":"[rachel_gregory]","startTime":2119.622,"endTime":2121.942,"body":"about a woman who is already pretty lean. like, probably"},{"speaker":"[rachel_gregory]","startTime":2123.222,"endTime":2127.142,"body":"maybe a little bit of like light fasting. I call it maybe you're doing just"},{"speaker":"[rachel_gregory]","startTime":2127.222,"endTime":2130.982,"body":"like a simple, like twelve or fourteen hour, Uh fast, which is just"},{"speaker":"[rachel_gregory]","startTime":2131.142,"endTime":2134.582,"body":"overnight right, and you're giving your digestion a break that can be super"},{"speaker":"[rachel_gregory]","startTime":2134.742,"endTime":2138.422,"body":"beneficial in in that realm. Um, but if the goal is develop as much muscle"},{"speaker":"[rachel_gregory]","startTime":2138.502,"endTime":2142.262,"body":"as possible and optimize that, then Fastine probably doesn't have too much"},{"speaker":"[rachel_gregory]","startTime":2142.422,"endTime":2146.742,"body":"of a place in that. Um, especially with women, because it's just like we"},{"speaker":"[rachel_gregory]","startTime":2146.902,"endTime":2151.222,"body":"need to get away from that restrictive mindset when we're going like looking"},{"speaker":"[rachel_gregory]","startTime":2151.382,"endTime":2155.542,"body":"to build muscle and looking to optimize that and get more into that. kind of"},{"speaker":"[rachel_gregory]","startTime":2155.942,"endTime":2160.662,"body":"like flipping our mindsets like Okay. I need to eat this food to nourish my"},{"speaker":"[rachel_gregory]","startTime":2160.742,"endTime":2165.062,"body":"body to recover to see that muscle growth actually happen. Um."},{"speaker":"[rachel_gregory]","startTime":2166.502,"endTime":2170.422,"body":"so for me, it was definitely getting out of that scarcity mindset, Uh, and"},{"speaker":"[rachel_gregory]","startTime":2170.502,"endTime":2174.422,"body":"kind of more in in that restrictive mindset and more so okay, Like what am I"},{"speaker":"[rachel_gregory]","startTime":2174.502,"endTime":2178.102,"body":"doing to my training and what's going to support that with my nutrition? Um,"},{"speaker":"[rachel_gregory]","startTime":2178.342,"endTime":2181.622,"body":"and so also kind of thinking, and this can be more more so for the advanced"},{"speaker":"[rachel_gregory]","startTime":2181.702,"endTime":2185.382,"body":"people, but also thinking. Like what training are you doing right now? Like?"},{"speaker":"[rachel_gregory]","startTime":2185.462,"endTime":2189.222,"body":"Are you in a pure hy, pertphy stage? Are you in a pure strength phase or you"},{"speaker":"[rachel_gregory]","startTime":2189.222,"endTime":2192.742,"body":"in a metabolic phase? Like there's going to be different kind of tweaks that"},{"speaker":"[rachel_gregory]","startTime":2192.742,"endTime":2196.422,"body":"you can make to your specific nutrition within that? Um? So for example,"},{"speaker":"[rachel_gregory]","startTime":2196.662,"endTime":2201.702,"body":"right now I am in a metabolic phase, Um with my coach, so I'm having more"},{"speaker":"[rachel_gregory]","startTime":2201.942,"endTime":2205.302,"body":"carbs than I would if I was in a a strength phase and that's just to kind of"},{"speaker":"[rachel_gregory]","startTime":2205.622,"endTime":2209.062,"body":"support that glyletic uh, side of things. Um."},{"speaker":"[rachel_gregory]","startTime":2210.182,"endTime":2214.102,"body":"So, yeah, I would say that, I think for me it just came back to just"},{"speaker":"[rachel_gregory]","startTime":2214.342,"endTime":2218.502,"body":"educating myself on all these things and just learning along the way, and"},{"speaker":"[rachel_gregory]","startTime":2218.662,"endTime":2223.542,"body":"and kind of testing different things out. Um. but in general I think that"},{"speaker":"[rachel_gregory]","startTime":2223.782,"endTime":2228.262,"body":"with women when the goal is to build muscle like we just need to get away"},{"speaker":"[rachel_gregory]","startTime":2228.502,"endTime":2233.302,"body":"from Uh, that kind of restrictive mindset and and more so focus on, you"},{"speaker":"[rachel_gregory]","startTime":2233.302,"endTime":2237.702,"body":"know, getting at least like in maintenance, like get to"},{"speaker":"[bryan_boorstein]","startTime":2237.661,"endTime":2238.661,"body":"Yeah,"},{"speaker":"[rachel_gregory]","startTime":2237.862,"endTime":2241.622,"body":"maintenance or in a slight circle. Obviously, Sl. P. surplus or surplus is"},{"speaker":"[rachel_gregory]","startTime":2241.622,"endTime":2245.382,"body":"go to be more most advantageous, but like get out of the diting mind to get"},{"speaker":"[rachel_gregory]","startTime":2245.542,"endTime":2250.262,"body":"out of that deficit, spend time in maintenance, ornest slight surplus. Um."},{"speaker":"[rachel_gregory]","startTime":2250.662,"endTime":2254.822,"body":"and you know, be okay with seeing the scale go up right. That's one thing."},{"speaker":"[rachel_gregory]","startTime":2254.442,"endTime":2255.442,"body":"that"},{"speaker":"[rachel_gregory]","startTime":2256.422,"endTime":2260.902,"body":"something that everybody I think has you know, not just with women but"},{"speaker":"[rachel_gregory]","startTime":2261.142,"endTime":2264.182,"body":"everybody. Um, That can be a little bit scary. Like watching the scale"},{"speaker":"[rachel_gregory]","startTime":2264.342,"endTime":2268.182,"body":"number go up, but with a lot of women and with myself like you, it took me"},{"speaker":"[rachel_gregory]","startTime":2268.502,"endTime":2272.262,"body":"time to accept that, Um. But when I, you know when we're looking to build"},{"speaker":"[rachel_gregory]","startTime":2272.422,"endTime":2276.342,"body":"muscle like that's not just goingnna pop out of nowhere right, Like muscle"},{"speaker":"[rachel_gregory]","startTime":2276.502,"endTime":2279.942,"body":"has it weighs something right. So if your goal is to build muscle like you"},{"speaker":"[rachel_gregory]","startTime":2280.022,"endTime":2283.622,"body":"should be seeing the scale go up. And if the skiale is not going up, then"},{"speaker":"[rachel_gregory]","startTime":2284.022,"endTime":2287.942,"body":"you're prob like. Yes, we can go into body recomposition and all of that,"},{"speaker":"[rachel_gregory]","startTime":2288.502,"endTime":2292.982,"body":"Um, but you should see that scale go up a little bit, if you are, If your"},{"speaker":"[rachel_gregory]","startTime":2293.142,"endTime":2296.902,"body":"mingal is to build muscle. Um, so that's what I would say is probably I"},{"speaker":"[rachel_gregory]","startTime":2296.982,"endTime":2300.102,"body":"don't even remember the original question because I just continue to ramble"},{"speaker":"[rachel_gregory]","startTime":2300.182,"endTime":2302.982,"body":"on so I'm going to shut up. Um. but yeah,"},{"speaker":"[aaron_straker]","startTime":2303.9,"endTime":2304.9,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":2304.601,"endTime":2306.921,"body":"no, that's good. Yeah, go for a strakeer."},{"speaker":"[aaron_straker]","startTime":2306.44,"endTime":2309.32,"body":"Okay, I had to follow up on that. Where you going to follow up to run?"},{"speaker":"[bryan_boorstein]","startTime":2310.281,"endTime":2312.361,"body":"I was going to fall up and I think you can follow it first."},{"speaker":"[aaron_straker]","startTime":2312.2,"endTime":2313.88,"body":"Okay, so I'll follow up and then you'll follow."},{"speaker":"[aaron_straker]","startTime":2314.92,"endTime":2319.16,"body":"So one thing, Um, especially when you said with especially women right, being"},{"speaker":"[aaron_straker]","startTime":2319.24,"endTime":2323.0,"body":"afraid of seeing the scale go. But what are some of the methods or things"},{"speaker":"[aaron_straker]","startTime":2323.1,"endTime":2324.1,"body":"that you use to help"},{"speaker":"[aaron_straker]","startTime":2325.08,"endTime":2328.84,"body":"you know? quell, those fears or show or demonstrate to them that it's"},{"speaker":"[aaron_straker]","startTime":2329.0,"endTime":2331.8,"body":"actually like a positive that the scale is going up. It's not always supposed"},{"speaker":"[aaron_straker]","startTime":2331.88,"endTime":2335.72,"body":"to go down. Or is there anything that you help them focus on, or maybe ask"},{"speaker":"[aaron_straker]","startTime":2335.88,"endTime":2340.04,"body":"them questions or anything like that to kind of change the change, the the"},{"speaker":"[aaron_straker]","startTime":2340.12,"endTime":2343.72,"body":"focus to be so heavily on the scale, because that's you know, traditionally"},{"speaker":"[aaron_straker]","startTime":2343.96,"endTime":2347.32,"body":"been a very. you know, large detriment. I think to a lot of people in this"},{"speaker":"[aaron_straker]","startTime":2347.48,"endTime":2348.52,"body":"Um. in their endeavour."},{"speaker":"[rachel_gregory]","startTime":2349.222,"endTime":2352.822,"body":"Mhm. Yeah, great question. So I would tell the first thing like if I'm"},{"speaker":"[rachel_gregory]","startTime":2352.982,"endTime":2356.742,"body":"taking a client through a building phase right, I think the first thing is"},{"speaker":"[rachel_gregory]","startTime":2356.742,"endTime":2360.342,"body":"just kind of taking a step back and looking at the overall periodization of"},{"speaker":"[rachel_gregory]","startTime":2360.502,"endTime":2364.342,"body":"where, Like where we're trying to go. Um, and kind of lay that out for them,"},{"speaker":"[rachel_gregory]","startTime":2364.502,"endTime":2368.582,"body":"saying like, okay, so let's look at the next year and you know your goals."},{"speaker":"[rachel_gregory]","startTime":2368.742,"endTime":2371.302,"body":"you're already like. I'm just taking a client for example, like you're"},{"speaker":"[rachel_gregory]","startTime":2371.382,"endTime":2376.102,"body":"already um, pretty lean. And like you've come, you came to me, you know, and"},{"speaker":"[rachel_gregory]","startTime":2376.182,"endTime":2380.662,"body":"you've been di quoteote dieing, and and in a deficit for ah, like we need"},{"speaker":"[rachel_gregory]","startTime":2380.742,"endTime":2384.822,"body":"to transit you out of that like if you want to change your your physique if"},{"speaker":"[rachel_gregory]","startTime":2384.902,"endTime":2389.062,"body":"you want to, kind of you know, get that toned look. Uh, we can't continue to"},{"speaker":"[rachel_gregory]","startTime":2389.142,"endTime":2393.382,"body":"just die diet diet. We need to put on some more muscle right, and so kind of"},{"speaker":"[rachel_gregory]","startTime":2393.462,"endTime":2396.582,"body":"taking them through that uh, periodization saying okay, like, maybe, like,"},{"speaker":"[rachel_gregory]","startTime":2396.742,"endTime":2400.262,"body":"Let's kind of look at the next year. Let's go into this building phase for"},{"speaker":"[rachel_gregory]","startTime":2400.342,"endTime":2404.902,"body":"the next five to six months. Um, explain to them that it like that is"},{"speaker":"[rachel_gregory]","startTime":2405.142,"endTime":2408.822,"body":"necessary to go into that for a longer period of time at like, probably"},{"speaker":"[rachel_gregory]","startTime":2409.222,"endTime":2414.662,"body":"minimum five months, Uh, maybe four months, but that it takes time right and"},{"speaker":"[rachel_gregory]","startTime":2414.822,"endTime":2418.822,"body":"then okay, Well, you know, transition into maybe going into a cut for three"},{"speaker":"[rachel_gregory]","startTime":2418.982,"endTime":2421.382,"body":"months and then practicing maintenance, and like taking it through the whole"},{"speaker":"[rachel_gregory]","startTime":2421.462,"endTime":2424.582,"body":"peization of what that looks like, so they kind of understand the time line."},{"speaker":"[rachel_gregory]","startTime":2425.222,"endTime":2428.582,"body":"I think that's one of the biggest things to to actually bring a client"},{"speaker":"[rachel_gregory]","startTime":2428.742,"endTime":2432.262,"body":"through. Because then it shows them like Okay, this is where we're going"},{"speaker":"[rachel_gregory]","startTime":2432.422,"endTime":2436.102,"body":"right. I'm not just goingnna put you into a a surplus for forever right,"},{"speaker":"[rachel_gregory]","startTime":2436.422,"endTime":2439.862,"body":"There's there's going to be some stages to this. Um, So I think that's one"},{"speaker":"[rachel_gregory]","startTime":2439.942,"endTime":2443.382,"body":"of the biggest things. Um. and then, just like tracking different things"},{"speaker":"[rachel_gregory]","startTime":2443.362,"endTime":2444.362,"body":"like tracking."},{"speaker":"[rachel_gregory]","startTime":2445.222,"endTime":2450.822,"body":"you know different metrics. Um, besides the scale right, so tell it like you"},{"speaker":"[rachel_gregory]","startTime":2450.902,"endTime":2454.022,"body":"know, hammered into their head that Yes, the scale. if we're going into"},{"speaker":"[rachel_gregory]","startTime":2454.182,"endTime":2457.862,"body":"billing phase, the scale should be going up. right. Um, typically, you know"},{"speaker":"[rachel_gregory]","startTime":2457.942,"endTime":2460.662,"body":"we're going to be tracking that on a weekly basis, they're you know, their"},{"speaker":"[rachel_gregory]","startTime":2460.822,"endTime":2463.942,"body":"weekly averages, their by weekly averages, and kind of see that trend up."},{"speaker":"[rachel_gregory]","startTime":2464.022,"endTime":2467.622,"body":"but we're also going to be tracking Um, their performance right, and how"},{"speaker":"[rachel_gregory]","startTime":2468.102,"endTime":2471.462,"body":"their performance is going, 'cause that's I think the biggest thing. Um, and"},{"speaker":"[rachel_gregory]","startTime":2471.462,"endTime":2474.982,"body":"that's what I try to get across to a lot of my clients is like. Okay, you"},{"speaker":"[rachel_gregory]","startTime":2475.062,"endTime":2479.382,"body":"know, it's going to be mentally hard to to accept that the skill's going"},{"speaker":"[rachel_gregory]","startTime":2479.542,"endTime":2483.542,"body":"going up. You're going to feel fluffy. I guess that's a word that. I, as you"},{"speaker":"[rachel_gregory]","startTime":2483.702,"endTime":2486.102,"body":"say where you're going, you feel fluffy at. Sometimes you're not going to"},{"speaker":"[rachel_gregory]","startTime":2486.182,"endTime":2490.422,"body":"have. Um, you know the best body image on some days like you're gonna feel"},{"speaker":"[rachel_gregory]","startTime":2490.662,"endTime":2494.102,"body":"like. you know. maybe your friend looks super lean and you're just here kind"},{"speaker":"[rachel_gregory]","startTime":2494.102,"endTime":2497.542,"body":"of looking fluffy. Like those thoughts and those feelings are going to"},{"speaker":"[rachel_gregory]","startTime":2497.542,"endTime":2501.542,"body":"occur, So let's prepare you for those right. Let's let's like, do what we"},{"speaker":"[rachel_gregory]","startTime":2501.622,"endTime":2505.462,"body":"can to prepare you, and you know, work with a coach or someone to to help"},{"speaker":"[rachel_gregory]","startTime":2505.622,"endTime":2509.862,"body":"work you through that. Um. so I think that's a big side of things, and then"},{"speaker":"[rachel_gregory]","startTime":2510.182,"endTime":2514.422,"body":"just taking away from the aesthetics focus when you're in a building phase"},{"speaker":"[rachel_gregory]","startTime":2514.502,"endTime":2519.222,"body":"and really really focusing on other metrics and focusing on Um. kind of"},{"speaker":"[rachel_gregory]","startTime":2519.382,"endTime":2522.422,"body":"progressing with that. So you're pre. obviously in a building phase Like we"},{"speaker":"[rachel_gregory]","startTime":2522.502,"endTime":2525.142,"body":"want your performance to go up. We want your strength to go up. So let's"},{"speaker":"[rachel_gregory]","startTime":2525.302,"endTime":2529.462,"body":"focus on that, let's you know, set some goals within this phase that are not"},{"speaker":"[rachel_gregory]","startTime":2529.622,"endTime":2533.942,"body":"aesthetic based, That are more so performance based, or maybe ment mentally"},{"speaker":"[rachel_gregory]","startTime":2534.182,"endTime":2536.022,"body":"mentality based right. So it's just kind"},{"speaker":"[bryan_boorstein]","startTime":2535.661,"endTime":2536.661,"body":"Mhm."},{"speaker":"[rachel_gregory]","startTime":2536.102,"endTime":2539.142,"body":"of picking those different goals that are away from the authentic side of"},{"speaker":"[rachel_gregory]","startTime":2539.222,"endTime":2543.462,"body":"things, Um, and then just kind of trying to convince them that you know"},{"speaker":"[rachel_gregory]","startTime":2543.622,"endTime":2547.782,"body":"building muscle is takes time right, And so being patient and being"},{"speaker":"[rachel_gregory]","startTime":2548.022,"endTime":2551.622,"body":"consistent, Um, and not going into like, I think one of the biggest things"},{"speaker":"[rachel_gregory]","startTime":2551.782,"endTime":2556.902,"body":"is also like telling them. Hey, like are you like really finding out if"},{"speaker":"[rachel_gregory]","startTime":2556.982,"endTime":2560.982,"body":"they're committed to it Because there are times when I've had clients go"},{"speaker":"[rachel_gregory]","startTime":2561.222,"endTime":2564.982,"body":"into a quote unquote building phase and we're like a month in and it's like"},{"speaker":"[rachel_gregory]","startTime":2565.062,"endTime":2569.542,"body":"Oh man, like this scales up and I feel I don't feel good, so I just want to"},{"speaker":"[rachel_gregory]","startTime":2569.622,"endTime":2573.062,"body":"go back into a cut and it's like it's only been a month, so we really need"},{"speaker":"[rachel_gregory]","startTime":2573.222,"endTime":2577.462,"body":"to get that mindset right and just I think working with someone that can"},{"speaker":"[rachel_gregory]","startTime":2577.622,"endTime":2580.982,"body":"really help just to you know, guide you along the way and have someone. In"},{"speaker":"[rachel_gregory]","startTime":2581.062,"endTime":2584.582,"body":"your um, kind of there to help, I guess"},{"speaker":"[bryan_boorstein]","startTime":2587.161,"endTime":2590.601,"body":"Yeah, was a great answer. I think you covered that really well. You"},{"speaker":"[rachel_gregory]","startTime":2590.182,"endTime":2593.142,"body":"I feel like I'm rambling, so I'm sorry. Feel free"},{"speaker":"[bryan_boorstein]","startTime":2590.921,"endTime":2592.041,"body":"anything to add? Stgger."},{"speaker":"[bryan_boorstein]","startTime":2593.181,"endTime":2594.181,"body":"No, you good."},{"speaker":"[rachel_gregory]","startTime":2593.242,"endTime":2594.242,"body":"to cut me off."},{"speaker":"[aaron_straker]","startTime":2594.6,"endTime":2596.52,"body":"No, no, Brian, you had to followll up to that."},{"speaker":"[bryan_boorstein]","startTime":2597.321,"endTime":2600.041,"body":"I'm not going to follow up, but I'm going to ask a different question that"},{"speaker":"[bryan_boorstein]","startTime":2599.861,"endTime":2600.861,"body":"I'm curious"},{"speaker":"[aaron_straker]","startTime":2600.58,"endTime":2601.58,"body":"That's fine."},{"speaker":"[bryan_boorstein]","startTime":2600.841,"endTime":2606.521,"body":"about. Can you can you tell me about what you found in your master's thesis"},{"speaker":"[bryan_boorstein]","startTime":2606.681,"endTime":2609.881,"body":"in the keo diet for crosssad athletes to discuss that just briefly?"},{"speaker":"[rachel_gregory]","startTime":2609.702,"endTime":2615.462,"body":"Yeah, absolutely so with that study Um, I always preface that it was in non"},{"speaker":"[rachel_gregory]","startTime":2615.622,"endTime":2619.142,"body":"elite crossst athletes, so it was just kind of like your average Joe going"},{"speaker":"[bryan_boorstein]","startTime":2619.101,"endTime":2620.101,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":2619.462,"endTime":2624.342,"body":"across fit. Um. Their main goal was actually to lose body fat right, So"},{"speaker":"[rachel_gregory]","startTime":2624.582,"endTime":2626.662,"body":"performance was not the main goal. Um,"},{"speaker":"[rachel_gregory]","startTime":2627.782,"endTime":2632.902,"body":"cross fit was just their style of exercise right, So it was we had about"},{"speaker":"[rachel_gregory]","startTime":2632.982,"endTime":2636.342,"body":"like thirty two participants. I believe we divide them into a control group"},{"speaker":"[rachel_gregory]","startTime":2636.502,"endTime":2640.422,"body":"which is a standard American diet, Um, an Aquito group, and Um."},{"speaker":"[rachel_gregory]","startTime":2641.542,"endTime":2645.942,"body":"Basically, after the it was a six week study and Um. After the six weeks we"},{"speaker":"[rachel_gregory]","startTime":2646.022,"endTime":2650.342,"body":"saw that the participants in the Keterjnk Diyt group were able to lose a"},{"speaker":"[rachel_gregory]","startTime":2650.742,"endTime":2654.182,"body":"Sta, statistically significant amount of body fat compared to those in the"},{"speaker":"[rachel_gregory]","startTime":2654.582,"endTime":2659.062,"body":"Um. standard American diet group Um, while increasing their performance to"},{"speaker":"[rachel_gregory]","startTime":2659.222,"endTime":2661.302,"body":"the same degree Um."},{"speaker":"[rachel_gregory]","startTime":2662.742,"endTime":2666.502,"body":"They, these stats were also on a verage, too, so we have to kind of take"},{"speaker":"[rachel_gregory]","startTime":2666.502,"endTime":2669.942,"body":"that into account right with statistics and and studies and things like"},{"speaker":"[rachel_gregory]","startTime":2670.022,"endTime":2674.982,"body":"that. Um, but the biggest thing with that is that I do, and I know you. you"},{"speaker":"[rachel_gregory]","startTime":2675.062,"endTime":2678.262,"body":"guys know this is a lot of a lot of people in kind of"},{"speaker":"[rachel_gregory]","startTime":2679.942,"endTime":2684.262,"body":"the the space kind of, especially if you haven't done crossp before like"},{"speaker":"[rachel_gregory]","startTime":2684.422,"endTime":2687.862,"body":"we're like you can't do. quieto, you can't do low car, because crossfit is"},{"speaker":"[rachel_gregory]","startTime":2687.862,"endTime":2692.422,"body":"a highly likelytic sport That is true in in some sense, but if we're looking"},{"speaker":"[rachel_gregory]","startTime":2692.582,"endTime":2696.422,"body":"at the average person going across fit right, the average person going"},{"speaker":"[rachel_gregory]","startTime":2696.582,"endTime":2699.942,"body":"across the gym and looking at an average workout. Right so I know at least"},{"speaker":"[rachel_gregory]","startTime":2700.102,"endTime":2704.902,"body":"for me and for a lot of the sorry crossb gyms that I've been to it's an hour"},{"speaker":"[rachel_gregory]","startTime":2705.222,"endTime":2706.342,"body":"long workout, right,"},{"speaker":"[rachel_gregory]","startTime":2707.942,"endTime":2712.342,"body":"T, Maybe ten minutes of that workout. Is that like like ten to fifteen? Is"},{"speaker":"[rachel_gregory]","startTime":2712.322,"endTime":2713.322,"body":"that glyletic"},{"speaker":"[bryan_boorstein]","startTime":2713.241,"endTime":2714.361,"body":"right, right for yeah,"},{"speaker":"[rachel_gregory]","startTime":2713.382,"endTime":2716.342,"body":"stage right? the first? sorry, I need to a sip of water."},{"speaker":"[rachel_gregory]","startTime":2718.582,"endTime":2722.422,"body":"I'm clearly talking too much. Some leaves my voice. Um,"},{"speaker":"[rachel_gregory]","startTime":2723.942,"endTime":2727.462,"body":"the first, like thirty to forty five minutes of that hour workout is the"},{"speaker":"[rachel_gregory]","startTime":2727.622,"endTime":2729.222,"body":"skill and strength based right, So"},{"speaker":"[bryan_boorstein]","startTime":2729.021,"endTime":2730.021,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":2729.702,"endTime":2733.462,"body":"yes, there's a glyclytic side of it and yes, you know, if you look at the"},{"speaker":"[rachel_gregory]","startTime":2733.462,"endTime":2736.182,"body":"Crossft games, that's a whole different story, But we're talking about like"},{"speaker":"[rachel_gregory]","startTime":2736.262,"endTime":2739.942,"body":"your average person who goes across it looking to just you know, have that"},{"speaker":"[rachel_gregory]","startTime":2740.022,"endTime":2743.382,"body":"community atmosphere, Maybe like, maybe they are a little overweight and"},{"speaker":"[rachel_gregory]","startTime":2743.462,"endTime":2745.622,"body":"they're looking to lose some body fat. Um, and they're"},{"speaker":"[bryan_boorstein]","startTime":2745.261,"endTime":2746.261,"body":"right,"},{"speaker":"[rachel_gregory]","startTime":2745.782,"endTime":2748.982,"body":"just using that to get a little bit of sweat on, so I think that's one of"},{"speaker":"[rachel_gregory]","startTime":2748.982,"endTime":2752.822,"body":"the biggest things to kind of praface Um. with that. But those are the"},{"speaker":"[rachel_gregory]","startTime":2752.902,"endTime":2757.622,"body":"results that came out of that study. Um, would I say like right now if I"},{"speaker":"[rachel_gregory]","startTime":2757.702,"endTime":2761.462,"body":"have a client coming to me, especially a female client who is already kind"},{"speaker":"[rachel_gregory]","startTime":2761.542,"endTime":2764.662,"body":"of on the leaner side. Um, and they're look, and they're doing cross fit"},{"speaker":"[rachel_gregory]","startTime":2764.822,"endTime":2769.942,"body":"What I put them on a stricter Jank diet. Probably absolutely not. Um, just"},{"speaker":"[rachel_gregory]","startTime":2770.102,"endTime":2774.102,"body":"from what I've learned and the mistakes that I've made, and uh, I think that"},{"speaker":"[rachel_gregory]","startTime":2774.102,"endTime":2778.662,"body":"keto can be a great tool in certain certain scenarios, but it really just"},{"speaker":"[rachel_gregory]","startTime":2778.742,"endTime":2782.822,"body":"comes back to like, kind of where that person is what their goals are, what"},{"speaker":"[rachel_gregory]","startTime":2782.982,"endTime":2786.742,"body":"their overall stress load is for the there a lifestyle exciing, Thats"},{"speaker":"[rachel_gregory]","startTime":2786.362,"endTime":2787.362,"body":"something"},{"speaker":"[bryan_boorstein]","startTime":2786.461,"endTime":2787.461,"body":"Mhm."},{"speaker":"[rachel_gregory]","startTime":2787.142,"endTime":2791.542,"body":"all people will miss out on. So Yeah, hopefully that answer your question."},{"speaker":"[bryan_boorstein]","startTime":2791.801,"endTime":2796.041,"body":"No, it's all so super interesting. I. I had a feeling that the that the"},{"speaker":"[bryan_boorstein]","startTime":2796.121,"endTime":2799.161,"body":"result was going to be that it helped if if the goal was weight, Los, And I"},{"speaker":"[bryan_boorstein]","startTime":2799.241,"endTime":2802.681,"body":"remember you put non elite into the description when you mentioned it"},{"speaker":"[bryan_boorstein]","startTime":2802.761,"endTime":2806.441,"body":"earlier, so I kind of, I was just really curious on it, because you know,"},{"speaker":"[bryan_boorstein]","startTime":2806.681,"endTime":2811.321,"body":"up until about that time like two thousand Sixteen Seventeenquieto was kind"},{"speaker":"[bryan_boorstein]","startTime":2811.401,"endTime":2815.481,"body":"of like the accepted way, like paleo, or whatever was the accepted way of"},{"speaker":"[bryan_boorstein]","startTime":2815.401,"endTime":2818.441,"body":"of eating for cross Fiit. And then it was right around the time that you"},{"speaker":"[bryan_boorstein]","startTime":2818.521,"endTime":2821.081,"body":"did that study that it was kind of shifting and people were like, Oh, it's"},{"speaker":"[bryan_boorstein]","startTime":2821.161,"endTime":2825.561,"body":"a liketic sport like you need carbs right. So so is it an odd timing for"},{"speaker":"[bryan_boorstein]","startTime":2825.641,"endTime":2828.921,"body":"you to have that study and to get that result? But then the non elite kind"},{"speaker":"[bryan_boorstein]","startTime":2828.901,"endTime":2829.901,"body":"of buffers out a"},{"speaker":"[rachel_gregory]","startTime":2829.482,"endTime":2830.482,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2829.581,"endTime":2830.581,"body":"little bit"},{"speaker":"[rachel_gregory]","startTime":2831.062,"endTime":2832.102,"body":"Yeah, yeah, for sure,"},{"speaker":"[aaron_straker]","startTime":2832.84,"endTime":2837.16,"body":"I think it was Um. I mean, it's a a word. there. You use Brian, s, um,"},{"speaker":"[aaron_straker]","startTime":2837.8,"endTime":2841.8,"body":"accepted method of of eating and I, I think I would even kind of kick that up"},{"speaker":"[aaron_straker]","startTime":2841.88,"endTime":2844.44,"body":"in Odg and say it was like this suggested method."},{"speaker":"[bryan_boorstein]","startTime":2844.781,"endTime":2845.781,"body":"right, right?"},{"speaker":"[aaron_straker]","startTime":2845.08,"endTime":2849.32,"body":"Um, but again and and what? kind of timeed? back to what? Uh, A few things"},{"speaker":"[aaron_straker]","startTime":2849.56,"endTime":2852.68,"body":"that were, we have kind of asked you questions, Rachel, and you? You answer"},{"speaker":"[aaron_straker]","startTime":2852.92,"endTime":2856.36,"body":"them very very well and saying like well, It's contextual dependent based on"},{"speaker":"[aaron_straker]","startTime":2856.44,"endTime":2860.76,"body":"an individual, Right, and with that kind of when like Paleo was super big and"},{"speaker":"[aaron_straker]","startTime":2860.84,"endTime":2862.2,"body":"pushed from like you know, H. q,"},{"speaker":"[aaron_straker]","startTime":2863.24,"endTime":2866.84,"body":"it kind of missed the mark for, like your standard American. Yes, that is"},{"speaker":"[aaron_straker]","startTime":2866.92,"endTime":2870.44,"body":"fantastic getting them into the gym type of deal. But then people like you,"},{"speaker":"[aaron_straker]","startTime":2870.6,"endTime":2872.12,"body":"Brian, you know people like me, cause"},{"speaker":"[bryan_boorstein]","startTime":2871.821,"endTime":2872.821,"body":"y,"},{"speaker":"[aaron_straker]","startTime":2872.36,"endTime":2876.2,"body":"I remember those days we extrapulated that and like well, we want to push. We"},{"speaker":"[aaron_straker]","startTime":2876.28,"endTime":2879.0,"body":"want to train really, really hard and cross and we want to be the best in."},{"speaker":"[aaron_straker]","startTime":2879.16,"endTime":2882.52,"body":"you know, carbs of the devil and type of stuff. All I need to fuel my work"},{"speaker":"[aaron_straker]","startTime":2882.6,"endTime":2886.04,"body":"out is black coffee and bacon, and then we couldn't have been further from"},{"speaker":"[aaron_straker]","startTime":2886.12,"endTime":2890.12,"body":"the truth. Um, and then I think it was around that same time you were saying"},{"speaker":"[aaron_straker]","startTime":2890.28,"endTime":2893.72,"body":"that like twenty sixteen, twenty seventeen, where you had that like first,"},{"speaker":"[aaron_straker]","startTime":2894.04,"endTime":2897.96,"body":"like maybe, second generation, of like your cross fit crowd. And and that's"},{"speaker":"[aaron_straker]","startTime":2898.12,"endTime":2901.8,"body":"what I would consider myself in like that second generation, our bodies were"},{"speaker":"[aaron_straker]","startTime":2901.96,"endTime":2903.64,"body":"starting to break down from that."},{"speaker":"[bryan_boorstein]","startTime":2903.661,"endTime":2904.661,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2903.96,"endTime":2907.8,"body":"specifically, our combination of things are obviously training way too much."},{"speaker":"[aaron_straker]","startTime":2907.96,"endTime":2911.8,"body":"not feeling ourselves aptly all through the roof, all that sort of thing. And"},{"speaker":"[aaron_straker]","startTime":2911.88,"endTime":2917.0,"body":"then we kind of like Oh, this might not be best for like, crosst of sport"},{"speaker":"[aaron_straker]","startTime":2917.26,"endTime":2918.26,"body":"type of deal. So"},{"speaker":"[bryan_boorstein]","startTime":2917.821,"endTime":2918.821,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2918.28,"endTime":2922.28,"body":"it is kind of cool to see Um how that's transition, And then one thing I, I"},{"speaker":"[aaron_straker]","startTime":2922.44,"endTime":2926.68,"body":"wanted to ask you, Rachel is, as you have gone through like your journey as a"},{"speaker":"[aaron_straker]","startTime":2926.68,"endTime":2930.76,"body":"coach. and you know, coach, athlete, right, not rock. I would still consider"},{"speaker":"[aaron_straker]","startTime":2931.16,"endTime":2934.68,"body":"athletes. What are some of the things where you're finding in your own"},{"speaker":"[aaron_straker]","startTime":2934.84,"endTime":2939.32,"body":"journey? where you like of like approaching the apex of like a new of level"},{"speaker":"[aaron_straker]","startTime":2939.56,"endTime":2942.68,"body":"of knowledge of things that you are beginning to uncover or see more. Now"},{"speaker":"[aaron_straker]","startTime":2942.84,"endTime":2946.92,"body":"that you're quite not like super super grasped on yet, but you're beginning"},{"speaker":"[aaron_straker]","startTime":2947.0,"endTime":2950.12,"body":"to like. what is your time getting right now? In terms of learning more, Is"},{"speaker":"[aaron_straker]","startTime":2949.78,"endTime":2950.78,"body":"basically"},{"speaker":"[rachel_gregory]","startTime":2950.122,"endTime":2951.122,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2950.42,"endTime":2951.42,"body":"what I'm asking."},{"speaker":"[rachel_gregory]","startTime":2951.942,"endTime":2955.622,"body":"yeah, yeah, for sure. I think the biggest thing right now that I'm just like"},{"speaker":"[rachel_gregory]","startTime":2955.782,"endTime":2958.822,"body":"super super interestted is like the training side of things. I think it was"},{"speaker":"[rachel_gregory]","startTime":2958.802,"endTime":2959.802,"body":"nutrition"},{"speaker":"[rachel_gregory]","startTime":2961.222,"endTime":2966.022,"body":"like. I've definitely learned a lot and I think it's not that I can't stop"},{"speaker":"[rachel_gregory]","startTime":2966.182,"endTime":2969.142,"body":"learning the nutrition side of things, but I think there does come to a"},{"speaker":"[rachel_gregory]","startTime":2969.222,"endTime":2973.702,"body":"point where it's like maybe they like. I, not that I've learned all that I"},{"speaker":"[rachel_gregory]","startTime":2973.782,"endTime":2976.982,"body":"can, but like there's things are not changing that much in terms of like all"},{"speaker":"[rachel_gregory]","startTime":2977.062,"endTime":2979.782,"body":"of the things that I learned over the years and all the mistakes I've made"},{"speaker":"[rachel_gregory]","startTime":2979.862,"endTime":2982.182,"body":"and learned from that and then the clients that I'm working with, I think"},{"speaker":"[rachel_gregory]","startTime":2982.262,"endTime":2985.622,"body":"nutrition side things, like just realizing that working with different types"},{"speaker":"[rachel_gregory]","startTime":2985.782,"endTime":2989.382,"body":"of clients, everybody's just so individual in that sense. Um, but with the"},{"speaker":"[rachel_gregory]","startTime":2989.382,"endTime":2993.062,"body":"training type things, I just feel like it's just like there's It's never"},{"speaker":"[rachel_gregory]","startTime":2993.222,"endTime":2997.302,"body":"ending like there's so much. Um, so that's what I'm just like super nerting"},{"speaker":"[rachel_gregory]","startTime":2997.462,"endTime":3001.142,"body":"out on right now is just like getting into like all the N one stuff like"},{"speaker":"[rachel_gregory]","startTime":3001.222,"endTime":3004.742,"body":"that' stuff is super interesting to me and just going into like, like We."},{"speaker":"[rachel_gregory]","startTime":3004.982,"endTime":3009.222,"body":"You were kind of joking about. like, Um, like short and verse length in and"},{"speaker":"[rachel_gregory]","startTime":3009.302,"endTime":3013.382,"body":"like, Does that matter like you know, a year two years ago I be like. What"},{"speaker":"[rachel_gregory]","startTime":3013.462,"endTime":3014.982,"body":"the heck are you talking about? Um?"},{"speaker":"[bryan_boorstein]","startTime":3014.861,"endTime":3015.861,"body":"He"},{"speaker":"[rachel_gregory]","startTime":3015.542,"endTime":3018.582,"body":"So that type of things I just think is super interesting, but I also think"},{"speaker":"[rachel_gregory]","startTime":3018.662,"endTime":3021.942,"body":"you know there is a point where it gets super super advanced in that sense,"},{"speaker":"[rachel_gregory]","startTime":3022.582,"endTime":3027.142,"body":"Um. but I think the more advanced so you can get, the more you're able to"},{"speaker":"[rachel_gregory]","startTime":3027.622,"endTime":3031.942,"body":"kind of um, break things down for someone who might not even be training or"},{"speaker":"[rachel_gregory]","startTime":3032.102,"endTime":3036.182,"body":"might not even be advanced and train their newer right. So I think with the"},{"speaker":"[rachel_gregory]","startTime":3036.262,"endTime":3039.382,"body":"training side of things, that's something that I've been spending a lot of"},{"speaker":"[rachel_gregory]","startTime":3039.462,"endTime":3044.262,"body":"time on. Um, and it just interests me, so I like to geek out on that."},{"speaker":"[bryan_boorstein]","startTime":3045.801,"endTime":3051.001,"body":"are the physique development guys. They pretty much all and one based in"},{"speaker":"[bryan_boorstein]","startTime":3051.021,"endTime":3052.021,"body":"methodology, Right,"},{"speaker":"[rachel_gregory]","startTime":3051.862,"endTime":3055.222,"body":"Yeah, cause I believe because Austin current, it's Austin, current, Alice"},{"speaker":"[bryan_boorstein]","startTime":3054.781,"endTime":3055.781,"body":"Yeah,"},{"speaker":"[rachel_gregory]","startTime":3055.302,"endTime":3059.462,"body":"Bush, and and subush. Um, So Austin came from Enon, I believe, or he works"},{"speaker":"[rachel_gregory]","startTime":3059.442,"endTime":3060.442,"body":"with them. So yeah,"},{"speaker":"[bryan_boorstein]","startTime":3060.521,"endTime":3061.801,"body":"he worked with them. Yeah,"},{"speaker":"[rachel_gregory]","startTime":3061.222,"endTime":3065.222,"body":"yeah, yeah, so I think a lot of their their style of training is is the"},{"speaker":"[rachel_gregory]","startTime":3065.302,"endTime":3066.822,"body":"same. Um, so"},{"speaker":"[bryan_boorstein]","startTime":3069.081,"endTime":3072.921,"body":"very cool. Well, next time you're out in the Colorado area, willll have to"},{"speaker":"[bryan_boorstein]","startTime":3073.001,"endTime":3076.681,"body":"try and get a seession at the the hq there, because I know you came like"},{"speaker":"[bryan_boorstein]","startTime":3076.841,"endTime":3078.921,"body":"uh, six months ago or a year ago, right."},{"speaker":"[rachel_gregory]","startTime":3078.262,"endTime":3081.862,"body":"yeah, yeah, I was in Boulder a few months ago for some business stuff. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3082.461,"endTime":3083.461,"body":"yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":3084.12,"endTime":3087.64,"body":"I know where we'. kind of coming up on our time here shortly, but we. I have"},{"speaker":"[aaron_straker]","startTime":3087.72,"endTime":3090.6,"body":"one more question for you that I want to kind of wrap this up with. So with"},{"speaker":"[aaron_straker]","startTime":3090.76,"endTime":3094.2,"body":"our overall theme of building muscle for women. If you had to break down,"},{"speaker":"[aaron_straker]","startTime":3094.52,"endTime":3097.8,"body":"what are your? Maybe let's let's do three right cause it's pretty tangible."},{"speaker":"[aaron_straker]","startTime":3097.96,"endTime":3102.52,"body":"What would you say are like the top three considerations that you would want"},{"speaker":"[aaron_straker]","startTime":3102.76,"endTime":3106.6,"body":"like if they, you know a woman who's out there listening to this episode to"},{"speaker":"[aaron_straker]","startTime":3106.68,"endTime":3111.8,"body":"consider and apply objectively into her training, nutrition et Ctera, for"},{"speaker":"[aaron_straker]","startTime":3112.04,"endTime":3113.96,"body":"pursuit of hypertrophy,"},{"speaker":"[rachel_gregory]","startTime":3115.222,"endTime":3117.222,"body":"sure, so top three, Um,"},{"speaker":"[aaron_straker]","startTime":3117.82,"endTime":3118.82,"body":"Or"},{"speaker":"[rachel_gregory]","startTime":3118.162,"endTime":3119.162,"body":"I think the"},{"speaker":"[aaron_straker]","startTime":3118.52,"endTime":3120.84,"body":"maybe the top three mistakes or something like that, Like"},{"speaker":"[rachel_gregory]","startTime":3120.442,"endTime":3121.442,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3121.0,"endTime":3123.56,"body":"just the real tangible, bite by size ones,"},{"speaker":"[rachel_gregory]","startTime":3123.142,"endTime":3127.542,"body":"yeah. Yeah, so I would say, the first thing is just overall, like the"},{"speaker":"[rachel_gregory]","startTime":3128.022,"endTime":3131.622,"body":"starting with the nutrition side things. I'll just take that standpoint. Um."},{"speaker":"[rachel_gregory]","startTime":3131.942,"endTime":3135.702,"body":"you know, like I said, making sure that you're fueling appropriately and"},{"speaker":"[rachel_gregory]","startTime":3135.782,"endTime":3139.382,"body":"eating enough in general. Um, I think protein is one of the biggest things."},{"speaker":"[rachel_gregory]","startTime":3139.622,"endTime":3144.022,"body":"Like all of the clients I work with They' when they come to me, no matter"},{"speaker":"[rachel_gregory]","startTime":3144.262,"endTime":3148.422,"body":"what type of die style they're coming from, Um, It tend there, tend to be"},{"speaker":"[rachel_gregory]","startTime":3148.662,"endTime":3152.422,"body":"very much undereing protein. Um. and so obviously, if the goal is to build"},{"speaker":"[rachel_gregory]","startTime":3152.582,"endTime":3156.502,"body":"muscle and to recover properly like we need to get that protein up. Um, So"},{"speaker":"[rachel_gregory]","startTime":3156.582,"endTime":3159.942,"body":"that's kind of one of the main mistakes I would say is just overall eating"},{"speaker":"[rachel_gregory]","startTime":3160.342,"endTime":3164.502,"body":"enough food. Um, in terms of calories, Um, but I think protein is the"},{"speaker":"[rachel_gregory]","startTime":3164.502,"endTime":3167.462,"body":"biggest thing there, and then obviously leveraging you know, carbs,"},{"speaker":"[rachel_gregory]","startTime":3167.782,"endTime":3171.142,"body":"depending on on where you're at, Um, then what works within your training?"},{"speaker":"[rachel_gregory]","startTime":3171.302,"endTime":3175.302,"body":"your lifestyle. Um, and kind of not fearing, you know certain macro"},{"speaker":"[rachel_gregory]","startTime":3175.542,"endTime":3178.502,"body":"nuutrients, and realizing that they all have a place, Um in what you're"},{"speaker":"[rachel_gregory]","startTime":3178.662,"endTime":3182.022,"body":"doing, Um, so that would be probably number one, Um,"},{"speaker":"[rachel_gregory]","startTime":3183.062,"endTime":3186.582,"body":"number two. I kind of already allude to this, but the recovery side of"},{"speaker":"[rachel_gregory]","startTime":3186.662,"endTime":3188.182,"body":"things like just you know,"},{"speaker":"[bryan_boorstein]","startTime":3187.741,"endTime":3188.741,"body":"Mhm,"},{"speaker":"[rachel_gregory]","startTime":3188.422,"endTime":3191.702,"body":"realizing that doing more is not always better. Um, you know, it's the"},{"speaker":"[rachel_gregory]","startTime":3191.782,"endTime":3196.262,"body":"difference between doing hard work and being overworked right. So realizing"},{"speaker":"[rachel_gregory]","startTime":3196.422,"endTime":3200.342,"body":"that that can have a huge detriment to what you're doing in terms of working"},{"speaker":"[rachel_gregory]","startTime":3200.502,"endTime":3203.782,"body":"really really hard in the gym and not seeing the results from that, I spent"},{"speaker":"[rachel_gregory]","startTime":3204.022,"endTime":3208.102,"body":"a lot of time doing that, Um and I, I have a lot of women that that are"},{"speaker":"[rachel_gregory]","startTime":3208.342,"endTime":3212.342,"body":"doing that, too. They. Just you know whether it's doing too much too much"},{"speaker":"[rachel_gregory]","startTime":3212.582,"endTime":3217.222,"body":"cardio or just training too much in general, just not giving yourself enough"},{"speaker":"[rachel_gregory]","startTime":3217.462,"endTime":3222.742,"body":"time to recover and rebuild. Um, 'cause like we said, you know exercise to"},{"speaker":"[rachel_gregory]","startTime":3222.822,"endTime":3225.702,"body":"biild, Not to Well, That's a exercise. Well. that's another one. exercise to"},{"speaker":"[rachel_gregory]","startTime":3225.702,"endTime":3228.742,"body":"biild. Nots Los. focusing on the cardioacpect of things, but also realizing"},{"speaker":"[rachel_gregory]","startTime":3228.822,"endTime":3231.462,"body":"that you know muscles aren't built in the gym. they're broken down the gym."},{"speaker":"[rachel_gregory]","startTime":3231.542,"endTime":3235.942,"body":"They're built during that recovery side of things. Um, and then with that"},{"speaker":"[rachel_gregory]","startTime":3236.102,"endTime":3239.302,"body":"overall stress load, Just in general, that kind of goes at that one. just"},{"speaker":"[rachel_gregory]","startTime":3239.382,"endTime":3242.422,"body":"like, kind of looking at your overall lifestyle and like stresses and and"},{"speaker":"[rachel_gregory]","startTime":3242.502,"endTime":3245.702,"body":"recovery'. Not just you know the days that you take off from the gym, but"},{"speaker":"[rachel_gregory]","startTime":3245.782,"endTime":3248.742,"body":"it's also like how you're recovering in other aspects of your life. So like"},{"speaker":"[rachel_gregory]","startTime":3248.742,"endTime":3251.542,"body":"what's your stress management like you know, what's your sleep like, what's"},{"speaker":"[rachel_gregory]","startTime":3251.702,"endTime":3254.822,"body":"your quality of sleep. Like all these things matter, and all these things"},{"speaker":"[rachel_gregory]","startTime":3254.982,"endTime":3259.622,"body":"play a role in role in your ability to recover. Um, so I guess that could"},{"speaker":"[rachel_gregory]","startTime":3259.702,"endTime":3266.262,"body":"all be kind of the recovery side of things. Um, what else? St. number three?"},{"speaker":"[rachel_gregory]","startTime":3267.702,"endTime":3270.982,"body":"I don't know. it's so hard to choose. What did I say? nutrition, um"},{"speaker":"[aaron_straker]","startTime":3271.72,"endTime":3273.0,"body":"nutrition recovery."},{"speaker":"[bryan_boorstein]","startTime":3271.901,"endTime":3272.901,"body":"recovery."},{"speaker":"[rachel_gregory]","startTime":3272.802,"endTime":3273.802,"body":"recovery."},{"speaker":"[bryan_boorstein]","startTime":3273.321,"endTime":3276.041,"body":"give us a training one. give us a training one for women."},{"speaker":"[aaron_straker]","startTime":3274.52,"endTime":3276.28,"body":"Yeah, we need a training one. Yeah,"},{"speaker":"[rachel_gregory]","startTime":3275.222,"endTime":3276.982,"body":"Oh, training. Yeah, absolutely"},{"speaker":"[rachel_gregory]","startTime":3278.182,"endTime":3280.022,"body":"so. I think with training, Um,"},{"speaker":"[rachel_gregory]","startTime":3281.942,"endTime":3286.022,"body":"you know, putting your ego aside is one thing, and I think with ego we have"},{"speaker":"[rachel_gregory]","startTime":3286.262,"endTime":3290.902,"body":"different assets to that too. It's like you know, we kind of let our go"},{"speaker":"[rachel_gregory]","startTime":3291.382,"endTime":3294.662,"body":"control things sometimes, so whether it's going to the gym and feeling like"},{"speaker":"[rachel_gregory]","startTime":3294.662,"endTime":3299.302,"body":"you need to to lift heavier, Um, you know feel, maybe your like lack of"},{"speaker":"[rachel_gregory]","startTime":3299.382,"endTime":3303.222,"body":"confidence is a big thing with a lot of women. Um, so kind of just setting"},{"speaker":"[rachel_gregory]","startTime":3303.382,"endTime":3306.582,"body":"your ego aside and saying like all right, Let's you know, let's focus on"},{"speaker":"[rachel_gregory]","startTime":3306.662,"endTime":3310.662,"body":"what I'm here to do. Let's not you know, worryed about who's you know next"},{"speaker":"[rachel_gregory]","startTime":3310.822,"endTime":3314.822,"body":"to me or you know, getting on my phone during my session or like, whatever"},{"speaker":"[rachel_gregory]","startTime":3314.982,"endTime":3318.102,"body":"it may be like how you look in the mirror and blah blahah, blah, um, So"},{"speaker":"[rachel_gregory]","startTime":3318.182,"endTime":3321.462,"body":"putting that aside, and then also just in terms of training, like making"},{"speaker":"[rachel_gregory]","startTime":3321.702,"endTime":3326.342,"body":"sure that you are training for your specific goal. Like making sure that you"},{"speaker":"[rachel_gregory]","startTime":3326.422,"endTime":3330.662,"body":"are. You know if your goal is to build muscle like you need to be training"},{"speaker":"[rachel_gregory]","startTime":3330.902,"endTime":3333.942,"body":"in a way that you are stimulating that muscle that you're setting yourself"},{"speaker":"[rachel_gregory]","startTime":3334.182,"endTime":3337.622,"body":"up to execute the the exercise properly that you are,"},{"speaker":"[rachel_gregory]","startTime":3338.662,"endTime":3342.182,"body":"you know, have intention behind your training, and that you're focusing on"},{"speaker":"[rachel_gregory]","startTime":3342.502,"endTime":3345.782,"body":"not just moving things from A to B. right, you're focusing on actually"},{"speaker":"[rachel_gregory]","startTime":3346.342,"endTime":3349.302,"body":"stimulating what you're trying to stimulate. You're actually putting"},{"speaker":"[rachel_gregory]","startTime":3349.462,"endTime":3352.982,"body":"intention behind that, Um, and you're not just trying to quote. unquote."},{"speaker":"[rachel_gregory]","startTime":3353.142,"endTime":3356.582,"body":"Get through the session as fast as possible, so I think that would be"},{"speaker":"[rachel_gregory]","startTime":3356.742,"endTime":3358.902,"body":"probably one of the the biggest things in training."},{"speaker":"[aaron_straker]","startTime":3360.12,"endTime":3363.8,"body":"those desert. those are three really good ways to summon. up. In my opinion,"},{"speaker":"[bryan_boorstein]","startTime":3364.761,"endTime":3369.241,"body":"Yeah, I agree, I think it's so interesting when you talkcause. It really is"},{"speaker":"[bryan_boorstein]","startTime":3369.321,"endTime":3373.481,"body":"very dependent upon who you're talking to who your audience is. So it seems"},{"speaker":"[bryan_boorstein]","startTime":3373.561,"endTime":3376.441,"body":"like when you talk you're talking a lot of times to that like typepe, like"},{"speaker":"[bryan_boorstein]","startTime":3376.441,"endTime":3380.601,"body":"x crossitor that pushes so hard And then there's the other person whos the"},{"speaker":"[bryan_boorstein]","startTime":3380.601,"endTime":3383.881,"body":"person that like doesn't push hard enough. and I never find myself talking"},{"speaker":"[bryan_boorstein]","startTime":3383.961,"endTime":3387.081,"body":"to that person. either. I always see to do it more like the way you do"},{"speaker":"[bryan_boorstein]","startTime":3387.241,"endTime":3390.361,"body":"where we are trying to like realel people back in. So it's interesting when"},{"speaker":"[bryan_boorstein]","startTime":3390.361,"endTime":3392.601,"body":"you think about it, though, because the the way you approach it is"},{"speaker":"[bryan_boorstein]","startTime":3392.681,"endTime":3395.961,"body":"completely different based on the audience that you're speaking to. Um."},{"speaker":"[bryan_boorstein]","startTime":3396.361,"endTime":3400.361,"body":"Anyways, thanks so much for for coming on. tell all of the people where"},{"speaker":"[bryan_boorstein]","startTime":3400.521,"endTime":3402.361,"body":"they can find you and learn more about you."},{"speaker":"[rachel_gregory]","startTime":3402.182,"endTime":3406.582,"body":"Yeah, for sure, so I have um a podcast myself. It's called Netflix and"},{"speaker":"[rachel_gregory]","startTime":3406.662,"endTime":3412.022,"body":"chill. Um. My uh website has all of has. My podcast has all my programs on"},{"speaker":"[rachel_gregory]","startTime":3412.022,"endTime":3416.102,"body":"it. It's Metflix live dot com. Um. we have the The muscle science for a"},{"speaker":"[rachel_gregory]","startTime":3416.182,"endTime":3420.582,"body":"woman program. We just went through the first round, Um back in Aprils, when"},{"speaker":"[rachel_gregory]","startTime":3420.582,"endTime":3423.382,"body":"it started, so we're probably going to be gearing up for another round of"},{"speaker":"[rachel_gregory]","startTime":3423.462,"endTime":3427.302,"body":"that. Umm, not exactly sure when, but if anybody's interested is listening"},{"speaker":"[rachel_gregory]","startTime":3427.542,"endTime":3431.222,"body":"interested. Um, to learn more about that pro program that's on my website."},{"speaker":"[rachel_gregory]","startTime":3431.382,"endTime":3435.702,"body":"It's Netflex live dot com slash M, s. W. You can sign up, you know for the"},{"speaker":"[rachel_gregory]","startTime":3435.702,"endTime":3439.622,"body":"waiting list, Um, and then on integrams, probably our most active. so my"},{"speaker":"[rachel_gregory]","startTime":3439.702,"endTime":3442.342,"body":"handles at Rachel Gregory Dot, Cns,"},{"speaker":"[aaron_straker]","startTime":3443.48,"endTime":3446.6,"body":"awesome, I'm going to link all that stuff up in the show notes. and for the"},{"speaker":"[aaron_straker]","startTime":3446.68,"endTime":3451.96,"body":"listeners out there, Rachel has a fantastic uh prote powder based ice cream"},{"speaker":"[aaron_straker]","startTime":3452.2,"endTime":3456.04,"body":"recipe on that website. I use it periodically myself. I'll send it to"},{"speaker":"[aaron_straker]","startTime":3456.04,"endTime":3459.0,"body":"clients. I'll put that in the show notes as well. That one is definitely one"},{"speaker":"[aaron_straker]","startTime":3459.0,"endTime":3463.24,"body":"of my favorites. You want. Just's like. It's like kind of guilt free. as"},{"speaker":"[aaron_straker]","startTime":3463.72,"endTime":3468.04,"body":"outrageous as it kind of sounds. But it's pretty damn decent on top of it too"},{"speaker":"[aaron_straker]","startTime":3469.34,"endTime":3470.34,"body":"awesome."},{"speaker":"[rachel_gregory]","startTime":3469.382,"endTime":3470.502,"body":"absolutely. thanks."},{"speaker":"[bryan_boorstein]","startTime":3470.361,"endTime":3471.881,"body":"Very cool, thanks Rachel."},{"speaker":"[aaron_straker]","startTime":3470.44,"endTime":3473.96,"body":"So thank you. thank you for coming on the show. Rachel. Uh, everyone out"},{"speaker":"[aaron_straker]","startTime":3473.96,"endTime":3476.68,"body":"there. thank you for listening is always Brian and I will talk to you next"},{"speaker":"[aaron_straker]","startTime":3476.38,"endTime":3477.38,"body":"week."}]}