The Kaur Aura Podcast
A podcast created to share uplifting content and positive narratives that motivate and empower people to improve their well-being and self-development and wholeheartedly embrace their true, authentic selves.
The Kaur Aura Podcast
The Weight of Change: Finding your fitness path
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Personal trainer Curtis Hartley joins us to share practical fitness wisdom and inspiring advice for those starting or deepening their fitness journey. Through personal stories and expert insights, Curtis reveals how small, consistent actions can lead to transformative results while emphasising the mental benefits of fitness beyond physical changes.
• Curtis's journey from football to personal training and sports massage therapy
• The importance of finding the right support and guidance when starting fitness
• Breaking down unrealistic expectations and celebrating small wins
• Strength training benefits, especially as we age with natural muscle loss
• Practical alternatives to gyms, including home workouts with household items
• How walking and consistent movement often deliver better results than intense HIIT workouts
• Body image pressures affecting young men and the need for open conversation
• Building confidence through fitness beyond just physical changes
• Creating maintainable fitness habits rather than unsustainable quick fixes
You can find Curtis on Instagram and Facebook at Curtis Hartley Personal Training, where you can reach out for advice, personal training sessions, or sports massage therapy.
Introduction to Fitness Journey
Speaker 1Welcome, welcome guys, welcome to another episode of the Core Aura podcast, the podcast that I've created just to hopefully share uplifting content, narratives, just to motivate, encourage others to work on their wellbeing, improve themselves and just really come out there as their true, authentic selves right, who would not want that? So this episode I'm really excited about because I've got a special guest on oh man, he's agreed to come on. It's because I've learned so much from him, like through my fitness. So if people don't know my first series, I spoke about my personal path. A part of it was big, part of it was improving my fitness because it was non-existent.
Speaker 1So I started working with Katie last year on my fitness goals because up until that point I was working at home and just doing like basic stuff. It was quite limited. I was working at home and just doing like basic stuff. It was quite limited. I was working with weights, like here and there, but I knew I wanted to work on strength training because the benefits of it. So since working with Curtis I've learned so much and other stuff he does that I thought, oh my gosh, he'd be so inspiring and really encouraging to bring him on and hopefully, like, just encourage others out there.
Speaker 2So, welcome, welcome thank you, what a great. So yeah, I'm curtis or k. I've been pc-ing for around 10 years now through football kind of background of the kid. Obviously that dream isn't realistic for everyone to become a footballer. So this is pretty, pretty close, I'd say, because you're all the time you're helping people, um, and yeah, you get to meet great clients like yourself.
Speaker 1Oh, thank you so imagine I've opened up to you so much, haven't I Kurti about like my whole journey, what I'm on and how much fitness means to me, because how I explained like it was really non-existent at one point and it's only making those changes that I really kind of worked on it because throughout my life it was something I really wanted to get into. Fitness, go to the gym it was something that I always kind of aspired to do but I just didn't know where to start. And then also I was quite back then. I was quite a bit of a timid person where the gym and going even into like the weight section, um, would intimidate me.
Speaker 2So human anxiety is massive. Like most of my clients probably wouldn't train if if I weren't with them. Yeah, so I think having just someone there to guide you through yeah, make sure you know you're doing it right, doing it safely, and also you just feel comfortable in, you know, in the session definitely.
Speaker 1That's what I definitely found from you. I was trying my best, like trying to see what I could do on my own, just start from somewhere, really. But I knew with the goals that I won and just gaining knowledge for myself. That will help, because I work with clients on their nutrition, but my clients then work with PTs as well, so we're collaborating in that sense, but it is something where I want to build my knowledge upon as well. 100%.
Speaker 2You definitely learned a lot and I think you, by training at home as well, made our sessions easier.
Speaker 1Do you think so a bit of a foundation kind of thing?
Speaker 2100%. You did come in total beginner, but then things like the leg press machine we had a goal of 200, which you ended up smashing um, yeah, exactly um. Now there's other exercises which you can't do at home because of equipment or or other reasons, you know. So what do we do? We've done three times a week, uh, plan at home, yeah, and then a session, t2 session, when, when we build kind of thing, you know, every week, every other week, yeah, I think you've done really well and you learn. You definitely learn a lot through these sessions, thank you, and training yourself, thank you, and that's what it's all about.
Speaker 1Isn't it gaining that knowledge? Going to a seasoned pro? Do you know what I mean? Like you, for instance? So that's why I had to build on it and how you were saying it's key. Isn't it Getting that support? Because, as much as you need that knowledge and guidance from others, you have to make that connection that right support, because I found that with you, like you weren't just giving out generic advice, like you were really listening to my individual needs, which is key, and that's how I like to work with my clients I come from every client is different really, come from every part.
Speaker 2It's different really. So, like, for example, I don't know, you can have someone who may be training their whole life and wants a different twist to their sessions, or someone who's relatively new to the gym, like yourself, and you make you feel comfortable, you know, relate to them, and then, yeah, obviously make the session hard, but not, uh, heal people off. Yeah, that's it. Then you want to come back and enjoy the sessions and 100% yeah, also as well, just your energy, which is key as well.
Speaker 1When you're really passionate about something, you kind of project better, don't you? And there's that genuine interest and need to help others. So what made you get into fitness? What is it that interests you about it?
Curtis's Path to Personal Training
Speaker 2oh, it was definitely from football. That was. That was my goal as a kid and maybe into my teens was trying to become a pro footballer. And obviously you realise that probably 16, 17, we weren't going to do that. And I was at college at the time studying just to be tech in sport and playing football for a college team. And you think what am I going to do for a college team? And you think what am I going to do for a career then? And and there was a chance with college to do your level two, level three trainer, fitness instructor through that I thought it makes perfect sense, kind of 15 16. I was going to the gym, looking at the other pts at the gym I was at and thinking I could do that because you know, talking to people and being friendly and all the stuff kind of comes naturally. Yeah, I mean yeah. So I think you can't fake that. You can obviously learn all the science behind the training and the techniques and things, but you can't learn people skills, or at least you can't learn them naturally.
Speaker 1Totally, and that genuine kind of connection you make with people. So, like you said, as much as we learn from a textbook and it's that natural alignment that you have with it, so that genuine passion, I really feel it like when we have our sessions, and this is what I wanted to highlight as well. Like you're so young, you don't bloody think it 28.
Speaker 2Now I'm getting there now 28.
Speaker 1as well. Like you're so young, you know bloody thinking 28. Now I'm getting there, now 28, but as a 42 year old, obviously I see that, as you're so young, like and it's so in just inspiring and incredible that you're doing such great things at such a young age. So I see you as such a role model to the younger generation, like no joke, especially raising, especially raising a son um, I really want that for him. Positive male role models because bloody hell, at the moment the way society's going, it's just really hard and I see the pressures for women, pressures as well for males. You can't forget that. So I see you're such a positive influence on males. That's why I was so excited to get you on and what you're doing at such a young age is just so amazing. There's so much good is to come like.
Speaker 2No, thank you, that's really nice. I never look at myself as a role model, you know. I'm sure that's nice to hear. I think, yeah, it's just the gym side of things I would be doing anyway if I weren't a PT. Yeah, it just falls naturally that it's a passion that I would be doing, you know, in my spare time anyway, and I've turned that into a job, which is pretty cool really. So yeah, I've got to say every day I wake up and I don't dread a day of work.
Speaker 1See, and that's amazing to have, because not everybody has it Because, like I spoke about in my first series, again, I wasn't aligned with the career path. Do you know what I mean? It didn't really align with me, so I was one of those waking up and not happy. I didn't want to get up in the morning and go to work, um. So it's a really good thing that you're waking up and you love what you do, because not many people get to do that, but they can be doing that.
Speaker 1So this is why I want people to come together to show people that it is a possibility, like I mean, wherever people are, if they are struggling at the moment, like where I was, where I wasn't aligned with what I wanted to do, kind of thing, you think that there's no way out. Do you know what I mean? And you think, bloody, I'm stuck in this now and this is life, this is it, whereas it's not. You can make those changes and you can change it from not wanting to get out of your bed to wanting to get out of your bed and be like whoo, yeah, bounce up.
Speaker 2Obviously still don't worry. We still get up early and still feel, uh, hired, but it's not the fact that it's work dread do you know? I mean don't dread, don't dread that monday morning sometimes I actually quite look forward to work. I know it sounds silly, but yeah you know you look at your clients, think cool, get on with every single client. Like you know, there's no freaky days as such.
Speaker 1You know exactly and the impact you're making on people's lives is massive. Like exactly I was, somebody sat in my pit before I made my changes. Like I was one of those that would just be stuffing her face right in my pit. You know, when you're on YouTube watching those fitness videos, thinking one day or money. And now, now it's you and I'm leg pressing like 200 kg, like how crazy is that?
Speaker 2exactly so. That's what I mean. That's that what gives me my buzz about my job. To be honest, like setting goals and then watching clients build up to them and then smash them. And we got it all on video, didn't we? I don't know if, if, if you want your podcasters to know that it's on your instagram, isn't?
Speaker 1it. It is yeah, I needed you to be here for us to say because you were part of that. Do you know what I mean?
Speaker 2yeah, you do the hard work, I will guide you.
Speaker 1So it's key which is needed and I I'm sure yeah, like you said it, it was down to me to do it, but it was from your guidance like, if we didn't align the way we did or connect the way we do, I may not have achieved that. I always say as well, to get to your goals, you have to make sure that you align with the person, because you can access a person that's going to have the knowledge through, like, textbook learning, um. But you need to be really aligned where they're going to really understand you and hit those goals and understand where you're coming from. And I that's what I loved about you is you know you didn't judge me like I came in. Quite I'm unrealistic. I started my goals but know that it's a gradual process to get there, but you're understanding. You just really want to see me get to those goals.
Speaker 2I just said, like I said, there's, there's nothing, nothing's impossible, but there's. You have to break a big goal down into little goal. Yeah, um, and that's exactly what we've done. You know, we started, um, I can't remember when our first session was must be september time?
Setting Realistic Fitness Goals
Speaker 2yeah, I think it was when I worked it, rather than them and um, you know that first session, if we go back and do your first session now, yeah, you'd think it's so easy, do you know what I mean? But that first session for you was was difficult at the time.
Speaker 1So you know you need to realize people's uh abilities and strengths always going to change and you know small steps to reach that long-term goal definitely, because I must admit at the start, like even with my business journey, same with my fitness, like I expected, like these bigger results quicker, it was quite unrealistic, but not unrealistic that you can't achieve it, but just the time frame I was giving myself.
Speaker 1Do you know what I mean? Whereas when we broke it down together, you explained it more, you gave me that kind of knowledge. So that's what I had to say as well about small wins, and this is what I try and encourage to clients, because sometimes we look at the bigger gains, don't we? And we don't celebrate until we hit those, but what we don't realize that each step we're making is getting us there, and then they're wins, like do you know what I mean? And we don't celebrate those enough. So you encouraged me to kind of do that towards my fitness, because if I didn't hit a goal, like do you remember on that ski thing, yeah well, stay with me.
Speaker 2But you're like, but look at the progress you'd have, and then we, and then the week after you'll do it again and you'll get close to that goal. Close that goal until you eventually hit it.
Speaker 1So that's it. And even what like with my 200k g egg pressing it and I was off. But that last one I struggled with it, I needed your assistance with it and it stayed with me. But you kind of changed my way of thinking to be like look what you've just achieved there.
Speaker 2Yeah, go back to your first ever time walking the gym. You wouldn't have been able to do that. So that's the thing, isn't it?
Speaker 1exactly as soon as. Look at this. We haven't even laid out all your credentials yet. So as much as your PT footballer, you're also a massage therapist. Is that what you say?
Speaker 2who sports massage as well. Yeah, so that's a nice string to the bow. Um, probably been doing that about six years, just before covid, a year before covid was doing it, and then obviously covid had to stop for about two years for massages, pretty much, um, but no, yeah, I enjoyed that as well. And you see different clientele, um, and obviously people's bodies are all different. So people come in with bad backs, people come with neck pain and but yeah, no, no jobs the same what made you get that in the first place?
Speaker 2uh, I was actually training with a osteopath and he he advised me to get into it and I worked with him for a year or two and then obviously, like I said, covid hit yeah, and we kind of went separate ways, but I had a skill then that I could make into my own business. So, as well as the personal training, football and then massages they all worked quite well really.
Speaker 1Yeah, and well done on that, like seriously, because I'm all about experiences that are going to benefit the body. A massage is a massive one.
Speaker 2Well the mental health side of things as well. You know you might have a physical injury but also you might be feeling run down. You know tension in the neck from stress. It can really relieve and make people usually feel better leaving than coming in, if that makes sense.
Speaker 1Yeah, no, 100 percent, and there's massive benefits to it, so that's really good. So that's why I like to highlight all the things that you do because, like I say, because we're local to each other and I'm all about kind of raising the awareness, do because, like I said, because we're local to each other and I'm all about kind of raising the awareness, highlighting people local to us in our communities that people can access. I do recommend to my clients the benefits of massage because there are many benefits and it is a good form of like self-care, and that's what we're all about, aren't we?
Speaker 1yeah, massively yeah, and moving on to self-care, kurti, I like to learn from other people, like what forms of kind of self-care, curtie? I like to learn from other people, like what forms of kind of self-care? And what I mean by that is when you take time out for yourself every day. As much as we say about the positive side to things, we are all going to have our off days.
Speaker 2Of course.
Speaker 1It affects our well-being from time to time, but key is is just to take that time out on yourself. So what are your go to? Like kind of self-care things.
Speaker 2That's a good question. I've got a few different bits um, whether it be taking time with the family, so you know, seeing my little nephew, the mum, dad, sister, or all the family, obviously that's one thing that you, you know, you feel great for doing that, even some grandparents in care homes or wherever it might be, um, so yeah, that's one big thing for me, seeing family, you know. So that's definitely first. But then you've got the more physical side of things. So obviously I've mentioned football, but sometimes that's actually more stressful than actually, uh, self-care. But playing golf, yeah, it's basically ruins the long walk, but it's, uh, it's definitely um, just does help. And then gym training. You know, I'll try and train at least three or four times a week and again you could feel a bit stressed, angry, I don't know, worried about something. After that session 100, you feel better and you just feel like, actually that thing I was stressing over is really not that, yeah, not that deep, you know. And then the last one for me, which is massive, is a sauna.
Speaker 1Nice, don't know how you feel about saunas, but I love them yeah, I know you mentioned that you do use them on the regular yeah, I probably use them too much.
Speaker 2If anything three or four times a week, I love it, you know.
Speaker 1But yeah, they're great good and that's really good info to give, especially for males out there. Do you know what I mean? That are going through kind of low moments here and there, being a bit down and not being funny. Not everyone wants to follow the same bog standard ways of getting out the job. I mean some people like friday night session or going out get wasted, which is fine if people want to do that, but not everyone wants to do.
Speaker 2Sometimes they might feel pressured to do that, whereas they want to just chill on their well-being for their own self exactly sometimes having a having a friday night in an early gym session followed by sauna, you know, even throw a massage in there at the end of it. That must. That would be better for your mental health and physical health, obviously. Then getting wasted on a friday night and then hanging saturday sunday yeah, exactly that's what I mean and it'll serve you such a better purpose, yeah, and physical health obviously.
Speaker 1Then getting wasted on a Friday night and then hanging Saturday, sunday, yeah, exactly that's what I mean and it'll serve you such a better purpose. Yeah, not saying you can't go out there and just kind of have fun here and there.
Speaker 2Oh yeah, let your hair down every now and then, but sometimes you can get in a rut, can't you? You know, week after week after week, yeah.
Speaker 1Going out, seeing friends is great, but do you have to get plastered every time? You know it's once in a blue moon, it's worth it? Yeah, exactly that's it. And then just finding that for yourself, really, because that's what it is, isn't it? A lot of us don't speak up about our whole well-being and all and as well. I find, with self-care, people almost find like it's selfish to spend that time on yourself. Do you know what I mean?
Speaker 2I mean I know, but it's. It's really important to obviously put yourself first sometime, especially people like yourself who are busy mums and got a business and work another job as well. It's how much. How hard is it you to find an hour a week where you do something for yourself, but you'll feel better for it, yeah, and then the people you love will obviously get a better version of you. Should I say you?
Speaker 1definitely and find that time because, how we just highlighted how busy we can be and this is what I mean with clients as well we're working with they have busy routines, right, um, but then there is that side of people where they have this whole can't find the time. Do you get that a lot?
Speaker 2yeah, there's always time. Yeah, everyone can find time. Look, people travel far to work and then work a long day and then come back, but there's still time to, I don't know, scroll for their phones or watch netflix. So why not? Yeah, do a walk on a on an indoor treadmill while watching netflix or watch tv and then, while the adverts run, do an abjession, something silly like that. Just release some endorphins, yep, um, and you'll feel better for it. But yeah, definitely, there's always time, there's always time isn't it?
Benefits of Strength Training
Speaker 1and you have to make that time and it is. You have to give that commitment to yourself, like because the changes you want to make. It does take that and we do. We all need busy lifestyles. It is one of those. But if you want it that bad, then you're going to allocate that time for it and, as harsh as it sounds, but it's going to be worth it, it's going to benefit you man 100, right.
Speaker 1So what I did want to say as because I thought, because we've got the season pro on here, I wanted to speak about the benefits of strength training, and especially with my business, because it's women-centered and we're focusing more on women's health, especially as we age. It's something I'm passionate about. You know I'm sitting here 42, like because aging it's a natural process, like, so we need to be more aligned with it. Accept, because aging is a natural process, so we need to be more aligned with it. Accept it, guys, and just work with it going forward. And I always promote strength training and the benefits of it Because, as women, natural aging process, like when we hit 30, our muscle mass it decreases, right, yeah, correct. So with that, obviously that will kind of decline further. As we age, metabolism slows down naturally, so it's really important to maintain the muscle mass. Would you say so definitely?
Speaker 2strength training, right, 100. So you're, you're mashed it there because it's every year, I believe your muscle mass drops about five or six percent over over 30. Yeah, you need, you need to try your best to keep muscle mass there because obviously the least muscle mass you have, the more transphosphorus and and different diseases as you get older. Obviously in your 60s it really does increase but after you can still do training in your 60s. Obviously the weights might be as heavy as you were lifting your 30s. Yeah, but you can still do it. You know um balance as well. It increases and, uh, obviously aesthetically keeps you looking and healthy yeah, definitely.
Speaker 1Um, and then I did want to raise as well, because I think, as women, the thought of strength training like weight training, women as well, we sometimes we have that perception that we're all of a sudden going to start kind of having these massive gains and start looking like arnold exactly. People think that, but they don't understand that. It's not that yeah, exactly it.
Speaker 2To look like the bodybuilders, you need to train for years, eating thousands of calories, you know, training at extreme intensity, but it's not going to make you look like that overnight, you know, by doing 15 reps of an exercise three or four times, you're not all of a sudden going to boom. Look, you know, like that Masculine? Yeah, it's actually quite feminine to have muscles but, you know, to a different level than the bodybuilders, you know.
Speaker 1That's it, because I do think sometimes that is people's fear when they say get into strength training, I've noticed already the benefits. You change that whole body composition, doesn't it 100%? Yeah, amazing, you'll see, noticed already the benefits.
Speaker 2Like it changes like whole body composition, doesn't it? 100? Yeah, amazing. You'll see areas getting kind of looser, so maybe jeans are looser. You've probably got a few more belt buckles now it's not yeah, go on, sorry I'm gonna say through cardio, it's through strength training. Obviously food will go hand in hand with that, but definitely I always say to clients when your strength training and gym training is going well, your food goes well with that. Yeah, you don't want to ruin the hard work.
Speaker 1So that because naturally, yeah, you don't want to undo that hard work and you really. And then it makes, gives you that kind of you're on it. Then when you see these results, it kind of you're eager to do more, don't you? You get on that whole vibe. So I want to ask you this kurtie actually so for anybody wanting that advice of how to get into strength training, where to start from, especially as women so what kind of weight amount would you start with? Because I remember in lockdown because that's when I first started making my changes and I knew I wanted to get into strength training because the benefits to it I just ordered like two dumbbells, so it was in total 10 kg. But then you do see people, sometimes they have a lower amount and you'd think, is that even like when we're talking about pounds amount?
Speaker 2Yeah, yeah. So that's a good question, but I would say it totally depends on that person. Okay, so I don't know someone who might weigh 40 kg, not have much muscle mass, you know, probably has different problems with food, might not eat as much as they probably should, could literally probably just pick up a can of beans and that'll be enough for them, whereas someone who has a half decent level of fitness already but has never done weight training. They'd be able to start a little bit heavier. So I'll definitely advise anyone who's starting go see a professional and see where they think you're at and with my clients I don't know if you remember our first session, but we always do a body weight exercise yeah I remember that yeah and I think that that just then gets me kind of to see your base layer.
Speaker 2So we'll do some squats, we'll do some lunges, press-ups if people can, and then obviously edit them if we need to, you know, make it easier or harder. So, yeah, everyone's different, starting with weight training, I would say and it's individual, age as well, age and experience, I'd say, because you know, if they've done it before, they might, starting at different levels with weight training. I think, yeah, and it's individual age as well, age and experience, I'd say, because you know, if they've done it before, they might have a half, half decent level of muscle memory. So you just get going and be like, oh yeah, I remember this exercise and be able to lift half decent, but it's, it's all about the individual, nice, okay yeah, and also with strength training.
Speaker 1What I had to say was so to get results from it, to feel the benefits, not just like external body changes, and feel the benefits from inside, inside as well. How many times a week would you suggest someone should do strength?
Self-Care and Mental Wellbeing
Speaker 2training? A great question again. So I would say that all all changes with the individual again. So say you know, you know you're, you're quite fit. I would say, you know, when you came to me you weren't, you weren't a total beginner. You've done a few bits at home, but you could, visibly you weren't, uh, obese or overweight. So we, we, I've set you three times a week, yeah, so someone who has never come to the gym before might struggle with their food intake and be quite obese. So them literally doing one or two walks a week would benefit them greatly. Okay, with one gym session potentially, rather than three. So, yeah, it's all about the individual.
Speaker 1Yeah, nice, so would you say then? So for those that are like overweight, obese level, would you suggest then, so as much as we're kind of saying walking, pick up on their cardio, get your steps in, would you say? Say, if you're setting that for a week, would you say in that week as well, to add a bit of um, strength training as well?
Speaker 2yeah, 100%, definitely so the more muscle mass you have, the more calories you'll burn, yeah, um, at rest. So that's what we're trying to aim for trying to have as much muscle mass as we can with as much little body fat as possible. Yeah, try and get that calorie resting burn, yeah, as high as we can and it's almost like a scientific formula.
Speaker 1Isn't it kind of thing that you were going by how the body works?
Speaker 2yeah, you're not going to ask me it because I don't know off the top of my head, but let me say you put me on the spot there, I wouldn't know it. Yeah, give me the no. No, there is definitely a formula out there.
Speaker 1There is definitely a formula and I mean, as in how we just say, like muscle mass compared to um body fat. You want to kind of reduce your body fat? Yeah, have the muscle mass. We have to then relate it to the calories we're allowing into our body. Do you know what I mean? So formula, but you get what I mean when I say it like that yeah, yeah, yeah, and all I'm talking about is just the amount of calories you're putting in. You have to make sure, yeah, they have to weigh up.
Speaker 2So obviously everyone burns calories when they're just totally rested, yeah, you. Usually the ball figure is about 2,000 for women and 2,200 for men. Yeah, at total rest. So you want to be aiming for, ideally, calorie deficit. If you want to drop weight or calorie maintenance, or even your other end, if you want to add weight to calorie surplus, yeah, you eat more than you burn. But that's the simple kind of science or math behind it.
Speaker 1That's it, and this is something I highlight with my clients as well, because sometimes there are people out there and I'll be honest that don't even know what a calorie is and what a calorie does you learn it at school.
Speaker 2I can't remember learning that school so true actually yeah, it was college. I learned this and it's. It sounds so simple now because I'm in the job, but I remember sitting there at college like thinking it doesn't make sense, like I was writing all these graphs and try and make it simple and you know, people will learn better, I think.
Speaker 1That's it as well, and it is letting them know the reason why and how it works and how our body needs calories and letting clients know about that. And we're not saying that you have to then track them from now on out, it's just building that knowledge. Because that's what I try and reassure my clients, because I do sometimes get them to track at the start but the benefits of it, but then naturally you kind of veer off from that and you just kind of gain that yourself yeah, yeah, yeah, 100, that's.
Speaker 2That's a great way of doing it. I usually get people to at least have a look and maybe track, if they can, but for a week, and then you can see oh wow, look, I was eating 4 000 calories in that day because I had xyz, you know. So it kind of gives them that understanding of how many calories are in different things and if they really need to, you know, have that. What donut after dinner? Just just have maybe one donut on a friday, still getting that fixed, but not every day but it just gives you more awareness as well of your own habits, because sometimes we don't.
Speaker 1It's all about that, isn't it? Being aware of it and then knowing and then how to change it, because a lot of what we do is deep-rooted habits, isn't it? Um, and I find that a lot, and it does take, which is fine. We're all like that kind of conditioned to have those habits and it takes a lot of undoing, but you need to kind of know why you got yourself into that place and then also how to get out of it. But you can only get out of it by building knowledge. That's what I love about you not being so generic where you're just giving out a program. You'll kind of explain why we're doing this kind of thing and that's what's key, isn't it?
Speaker 2knowledge and building on people's knowledge and knowing why we're doing stuff exactly that kind of brings you back to goals, but instead of it being physical goals. You know you can look at different goals to do with your food, or even, um, walking in the gym on your own and doing it. You know that's, that's a mental goal, isn't it? So it's. It's good to try and explain and guide people in that way yeah, definitely so, curty.
Speaker 1I did want to just go through some kind of practical tips like so anybody kind of starting on their fitness path? What's a good place to start?
Speaker 2from yeah, anyone starting. If you've never done any exercise before maybe last time I did it was PE in school, you know, 10 years ago whatever it was, you know I would say walk is a great place to start. I know you've done a few treks and stuff, but they don't have to be like that. Yeah, even just walking around your block and doing 20 minutes walking, then build up to 25, 30, that's a great place to start. But then someone who might have done some experience in sport but never gym, I would say start with a class, maybe a gym class, because I know obviously personal training is the cost. Not everyone can afford it.
Speaker 2But if you can get into a gym, get a gym membership, do a class and then that's a great way to start. And also you got that environment where like-minded people are in in the same shoes as you, if that makes sense. You know it does nice, yeah, but then also the gym gym wise, if you can get a personal trainer, it's definitely worth doing because you know what you're doing is leading towards something. Then you're doing everything right, doing everything safely, yeah, and they're not going to go right boom, 100 pagey bench press on the first day of training, you know, it's just not going to happen, if you know, if you've not trained before. So yeah, that's what I'd say definitely good, good advice.
Speaker 1I like that and that's a good place to start walking, as something as simple as walking and the other benefits you'll get from walking, by being outdoors even yeah, taking on nature, getting the weather in, take the weather in.
Speaker 2Even I don't sound silly, but people work from home a lot now. Even getting out and seeing other people face to face is good for your well-being and mental health, you know. Yeah, definitely yeah good, good advice.
Speaker 1and then this is another question I wanted to ask. So, going back to like how we were talking about strength training, I wanted to touch on cardio as well, because I know I get a lot of clients, like I said, they're working with PTs themselves. So we kind of I work with them on their nutrition and then they'll work with their fitness on their PT. But I do as well Part of my business I kind of give out body weight exercise guides which I've worked with PTs on to produce that. But with regards to like cardio, I think that you have to be on like a treadmill for an hour, the bike for an hour do you know what I mean Daily to get some kind of results. What would be the daily bare minimum people should achieve to even keep on that health level fitness towards their goals? Do you know what I mean?
Speaker 2Does that make sense? I don't understand. I compete myself. But definitely getting your steps in, okay, yeah, um. So it's depending on your job.
Speaker 2Some people you know are did. They're on their feet all day so they're probably getting 12,000 steps without even leaving the well, leaving work. But then other people might have a desk job, so they're starting at seven, finishing at six, five, whatever time they send hard for them to get their steps in, um. So if you can't do that, why not throw a hit session in?
Starting Your Fitness Journey
Speaker 2Okay, um, which obviously like a spin class or a intense kind of flamble skier super set, and you, you know you might not have got your 10,000 steps because of the time frame, but but then they can. They can burn four or five hundred calories in 20 minutes or half hour training intensity, but but need to note, you can't do that every day. Yeah, energy wise, you know that it burns quite a lot of your candle, whereas if you do your 10,000 steps, 12,000 steps, you know you still want loads of energy because it's not that exerting, but you've burnt that amount of calories, four or five hundred calories from just doing a step okay, nice yeah but that's why they're so important sometimes people do have that um thinking that you have to do something high intensity daily.
Speaker 1Do you know what I mean? And that's so. It's not that case, is it I?
Speaker 2would definitely say there's a time and a place for for a HIIT session, um, but bear in mind you will feel fatigued for a day or two after. So you know if, if you're gonna do it, make sure either one you've, um, maybe not trained that week and you're about to catch up, or if that makes sense, or if you feel up to it. We've had a bad day but you've had well, hydrated, well, and you want to really, uh, you know, hit a hard session. It hadn't time and place, but you can't do it every day. Like physically, you will be drained, you will have high injury risk. So it's it's the time and place to do it. I'd say, if you're going to do it once a week and try and have a rest day the next day and I think as well it shows that to you.
Speaker 1Saying that, it shows people that it doesn't take that to get your goals. Do you know what I mean? Because people think that you have to be hitting those type of workouts to get the results they want and almost puts them off of even trying it. But it is. It's like you said. It's just that small, gradual change through walking and what you're going to achieve through doing that high intensity. You'll get it through that and it's more you're getting the steps?
Speaker 2yeah, and it's more.
Speaker 1Uh, maintainable, is that a word? Maintainable, that's spot on. Yeah, it is exactly. It's more maintainable, is that a?
Speaker 2word maintainable. That's spot on. Yeah, it is exactly. It's more manageable. Maintainable, I think that's the word. Now I've said it, it doesn't sound right.
Speaker 1Is it manageable. But you know what I?
Speaker 2mean. But it's easier then to do your 12,000 steps a day and keep ticking over with them, or even 10, or whatever your goal is. You know, start at 8 and then build up to 10, then 12 it's, and remind, remember, if you had a really busy day, you've only hit 6 000 the next day. What's the you do at 15? And making the yes, the balance, you know, yeah so it is.
Speaker 1It's definitely you know, it's something you can maintain, because what you know, the results that we're trying to achieve for our clients, we want them to have it long term, not just a quick fix and go back to previous. We want you to change these deep roots habits, create newer ones, healthier ones for yourself bottom.
Speaker 2Yeah, things like fasting and no carbs and they're, they'll work, yeah, but you're not gonna do them forever, you know. So it's having something that's maintained and consistent. That's it. So it's having something that's maintainable and consistent.
Speaker 1That's it, and it's going to serve you well because, oh my gosh, you're not going to be happy living like that, like, do you know what I mean?
Speaker 2restricted? Exactly, yeah. And then what else suffers? Yes, you might have lost four or five kg, but you're not talking to your wife or your kids are getting a cold show, you know exactly and for what, and it's almost like people are almost have that the forefront, like the body changes, feel like shit inside, it doesn't matter.
Speaker 1But it's all about achieving a certain aesthetic, and I want to change that whole narrative as well yeah, yeah, because just because someone looks good, they might not be feeling good.
Speaker 2Um, let's, let's look at like bodybuilders again. They're, they're training their hardest to give themselves a day on the stage where they'll look amazing. Let's not get it wrong. But that's not sustainable and it's so hard and physically, probably they're not a very healthy point when they look like that. So it's a good way of putting it yeah, feel health, feel health athletic, look good, but also don't arm yourself mentally and physically.
Speaker 1You know you're trying to do it that's it, isn't it because we're so focused on the aesthetic and what's kind of fits in society, we lack what's best for our bodies and our body type, because we do set out with unrealistic goals of how our body should look compared to a body that we're looking up to. That we don't realize.
Speaker 2Your body type is so different and also like that's a good point. Actually, if you look at instagram, all you see is you know unreal people in in an unreal shape and condition, but you need to remember they're not working a nine five, or you know they might not have any kids, or they might have kids but they might have help brew chefs, or you know loads of different things yeah also genetic.
Speaker 2There's something we should mention like someone could look really good without ever training really um, and that's just through. You know what they've been given from birth.
Speaker 1That's it and that's key. Isn't it giving people the confidence to be so confident in your own body and have that appreciation for it? Because we do, don't we? We're looking out at other bodies and I think as well for the younger generation, like I know when I was younger especially. That's why, when I work with younger women, I say, like, don't fall for what you see out there and really your body and what it has to offer, and be really proud and confident in it, because that's what we kind of lack and I really want to build that into people.
Speaker 1And there's more to it by looking aesthetically good. It's all about how it's going to serve you in the long run and give you that better quality of life, as as he ages. And wouldn't you want to? Yeah, because part of my changes was I was so unfit, had no energy. If I carry on my quality of life as I age, it's going to be bloody, worse than this and that's not a good path. And then, as a mum, my son is so energetic and kids are rightly so like and I wanted to be that parent that keeps up with your kid. Because and why am I going to stay unfit and lose out on those bloody memories. But all I need to do is just change up and be realistic about my own body and stop looking up at others exactly that's good.
Speaker 2What you just said, I think it's having realistic goals and not trying to let the outside noise affect you. Yeah, just because someone else might be running a marathon yeah, just your. Someone could be struggling to get 10 000 steps doesn't mean that you're no better or worse than each other, you know. It's just people's lives are different and, yeah, their fitness goals or or even lifestyle goals are different that's it and their whole individual path and what they want to achieve.
Speaker 1So people might just want to maintain like just a bit of fitness basic just to keep them healthy. Some people want to go to that competing level. So it's all individual, but everyone should respect everyone's level where they're at, because, like you said it is, people do feel like they're judged for where they're starting from or even because they haven't started yet. People are most fearful to even start because they see so many people on their goals already or whatever, and it almost like puts them off because they're not at that level. That person weren't at that level. It took them time to get to that level. You've all got to start from somewhere well said, well said thank you.
Speaker 1So a quick little home thing.
Speaker 2How many times a week, would you say, to start you off I mean if you've never trained yeah, once or twice a week will be enough, because whatever you do, you'll be sore for the next day and day after.
Home Workouts and Accessibility
Speaker 2On the basically delayed onset muscular soreness where you know your muscles are recovering from the the workout you've done and that lasts anywhere between 24 48 hours, yeah, um. So I would usually say don't train if you've still got doms on that area. Okay, when you get a bit more advanced, people do like a push day which is hitting chest, shoulders, arms or triceps, but then the day after, yes, their chest and shoulders are hurting. They'll train their legs and, and you know that's how, when you're just starting full body, there's some wall press up between your door. Yeah, nice, and maybe what can you do for back? Like a rear fly with some, some beans you know I keep using beans, for example, but and that that that would be a good full body workout for for someone who's never trained before, and it is and then rest until you're better yeah, and just any form of body movement would be key.
Speaker 1To start with, even a bloody dance in your living room is going to benefit you, so any form of movement, yes so that's funny.
Speaker 2You say that because I've actually got a client who's got a vr set and um he's, there's the drums on it. I think there's boxing bit to it. So that's alternative kind of movement, fun home workout.
Speaker 1Yeah, that people can do because that's another thing, isn't it? With exercise? People find it bloody boring, so you have to do so that you enjoy. So I think that's key as well, isn't it?
Speaker 2that's one, another reason why I have clients and, um, people come see me because they'll be bored if not. Yeah, yeah. So you know, like sometimes just being on your own and reps start again. So it's important to kind of keep clients engaged and you know, definitely Just be yourself and have fun.
Speaker 1Yeah, because it is about that, isn't it? And having that someone cheering you on, because that helps massively. And building that connection with somebody, because that is like you said. It can be a bit of a lonely place where you're just working now, um, but having someone working with you is just amazing. Even group classes would be good, you know. Yeah, it's a way, like you said, you're surrounded by like-minded individuals. It's a way of making friends, um, having that support around you. And it comes with confidence levels.
Speaker 2Not everybody's confident enough to walk into a gym on their own yeah, no, you're right, and I like to think um, most people who go gym are generally quite friendly and, and you know, are welcoming on on other people, especially kind of the group environments like the group class environment so, okay, sometimes people are at a place where they have no energy, they have no kind of drive to get up and do anything and they feel like exercise is gonna they're gonna lose more energy.
Speaker 1Do you know what I mean?
Speaker 2but what we don't realize it's not, yeah, that's just the other way around. You'll gain energy and obviously release so many endorphins from training, yeah, which then will give them a. They'll feel more energized walking out than when they walked in. Yeah, um, and like I, like I touched on earlier, not every session has to be an absolute feasting. Um, you know, you can go through, maybe, uh, three or four different exercises and then maybe a bit of a bite to finish and a stretch. You know, and the good thing about what well, you're having a health club. I know not everyone's fortunate enough to have a sauna pool and stuff at their disposal, but that stuff there is is the alternative. You know, you can come in, do a 20 minute workout, yeah, and then go in there, and and again, you leave feeling relieved and, you know, fresh and, like you said, like it is a reality, not everyone's gonna have that kind of um access to a gym funds as well.
Speaker 1So with that, so if people are starting from home because I was one of those one it was locked down and then I did join a gym for a bit, but financially I couldn't maintain it, which is the reality sometimes, so I did have to drop back a bit but financially I couldn't maintain it, which is the reality sometimes, so I did have to drop back to being at home.
Speaker 2So for people then that don't have access to a gym, to sauna, even even like walking, because sometimes walking can intimidate people, even being outside- if they've got stairs, just climbing up and down the stairs, you know, for five or six rounds, yeah, that's probably the equivalent of doing a 10 minute walk, really, because you're going up and down and people who don't have stairs, you know, you can do a joe wicks workout on youtube. Okay, nice, um, if you, if you just go on youtube, there's, since lockdown, there's thousands of videos. You know, home workout videos. Yeah, um, I'll tell you, you can even do strength training or high rec training with with a can of beans. You know, 20 lateral raises, 20 bicep curls, 20 overheads. You've got an arm pump, um, so there's loads of different things you should do, whether you've got gym access or not yeah, nice, so, kati.
Body Image and Male Pressures
Speaker 1Another important thing that I wanted to raise, especially with how society is at the moment and I speak on experience, like the pressures of women, how we have with how it is out there. So I get that it must be the same for young males, especially when it comes to the whole gym element. Their bodies look in a certain way because also there's that pressure as well where people are going to take those unhealthy methods to get to those goals. What's been your experience with that?
Speaker 2So that's a good question. I think definitely body dysmorphia is massive within, I'd say, young men, but also my age and myself. I'd say you know, I'm walking around a gym and I'm looking at all these lads with big pumps and big arms. You know, I'm walking around a gym and I'm looking at all these lads with big pumps and big arms and you can't help but to think about yourself and think, oh, you know, I wish I was with him. So I relate to anyone who really looks at themselves and thinks, oh, I could look better. But then you realise where you were five years ago, ten years ago.
Speaker 2But, um, yeah, young lads, these days definitely there's more what's the word kind of influence to do bad things or judge yourself on others. Are you social media tick-tock and like people they're probably looking up to haven't always looked like that, you know, and they've had years and years of training or doing whatever to look like that. It's also any, any goal, really like you can look at someone else driving a nice car and thinking, well, I wish I had that car, wish I could ever do that, you know, it doesn't always have to be, especially in young boys. And one about, you know, you always think how they got that, how they done it. But just, yeah, stick to you and hopefully you'll get to where you want to.
Speaker 2And it's hard for young lads to stay on the straight and narrow, you know, not doing. But yeah, if they can get into gym it's a great thing to get into and you know you can uh distract yourself from that's it bad things and you just saying that the pressure's out there, what some young guys are feeling, you're feeling the same, yeah yeah, like I said, I remember when I first started gym I was it was a day of youtube, not really really TikTok, you know, tiktok weren't about, but I mean watching YouTube videos of gym workouts.
Speaker 2I think I can't wait to do that. So that's kind of what kind of gave me the passion for the gym. But then you do then think, oh well, he was lifting 200 kg, you know, with a chest press I'm only on 40 at the time what I was on. So it's very hard to not make yourself in a rut and think I'll never get there.
Speaker 2But then I think, as you do get older you do realize you know there's there's different barriers in the way yeah and you know real, real life is kind of, yeah, getting getting in between the two, uh, you know, really realistic in your own goals that's it, and you don't want people to think that they're the only one thinking that, like it's relatable.
Speaker 1There are other people that think that, because I think sometimes people think they're the only ones feeling like that. Do you know what I mean? And they don't want to speak up. And I think, especially with males, there aren't enough spaces where males can kind of express that, because it is a known thing, like women and our body pressures and our insecurities. I think we can openly voice that, but I don't think men are for some reason.
Speaker 2You guys don't do that women definitely talk about their feelings more than probably men do, and it's definitely something most men would get better at. But you, we mentioned meeting up your mates, going to the pub, whatever it might be. That's really the only time blokes probably ever talked, and most of the time it's about football. Um, you know so, but but no, it's this, I think, you respond. Men need to open up more and have a chat, whether it's with their mates, with their family, with their wife, girlfriend or, if they're young, even their schoolmates or their teachers. There's no doubt, whatever feelings they're feeling, I'm sure their teachers or parents probably felt that.
Speaker 2Yeah, as a kid as well, you know great advice. Yeah, for pts for pts where we always appear from, you know. Yeah, well, I've trained a few young lads, kind of 15 16. One of the best bits was seeing, uh, their kind of confidence build, not just developing them, you know, physically, but the confidence from coming in, you know, not being able to look up and eye contact. Then maybe six months later, you know, talks you with their chest out. You know it is nice.
Speaker 1That's massive. I love that you do that. That's amazing and that's going to touch an impact on their their whole well-being, and that's key with young people going forward. And I hope as well.
Speaker 1This episode reaches out to anyone that may be listening, or to kind of young males out there to say, like there are older males that are totally relatable do you know what I mean and that can help guide you, because that's what it's all about just having someone to guide you in the right direction, and that's why I'm so glad I brought you on, katie, like such an inspiration, such a role model. You may not think it, but you should bloody think that about yourself because, seriously, really, yeah, thanks, oh really, and I just think we need to highlight more people like yourselves that are here to kind of naturally, you don't think you are, but you're inspiring, you're empowering and like encouraging so many people in such a good way, and this is what we need kind of more of. Look how we've just touched on how society is a bit that's just a miniscule of what's going on you could have a whole podcast just on that, really couldn't you?
Speaker 1yeah, exactly, and it's just such a shame. But I'm all about creating positive change and building a kind of network where we we want that change for others and it's we understand it. We've all got an experience of it, we've got a story and we want to use it to kind of reassure others and encourage them that you can come to us to make those changes and you won't be judged. Yeah, and it is all about that just building our local communities, strengthening that, looking out for the younger generation. You don't just have to be a parent to want to look out for them, do you know? I mean, there's that genuine need and interest, um, to help others I think we've nailed it really because in this podcast we've spoken.
Closing Thoughts and Contact Info
Speaker 2You know, obviously, about aesthetics and physical, but that's only a small part of the gym. You know um confident and health reasons and you know mental health. There's all these different side of things. Why fitness goals? And you know even walking and it doesn't have to be hardcore, high rocks. You know bodybuilder, whatever. Just sometimes just coming in and doing a workout that is testing but not an absolute blow or going to ruin you for a few years, is beneficial. You know You'd rather do little and often than one massive workout once a month.
Speaker 1So, katie, thank you like seriously for such great advice. Honestly, like I said, since working working with you, you've taught me so much and I just you're. I'm learning still from you, and I just wanted to use this opportunity for others to learn from you because of how much I've gained. Um, I think it'll just be really beneficial no, thank you.
Speaker 2You've done really well as well in the short term in work. We should be proud. Thank you really good. I love what you do for people as well. Helping people, every people, every day, is nice.
Speaker 1Oh man. Thank you, Kurt, I appreciate that.
Speaker 2No worries.
Speaker 1Just to finish off, like I said, thank you so much. And how can people get in contact with you, kurt, if anyone local wants to work with you?
Speaker 2So Instagram Curtis Hartley Personal Training and Facebook Curtis Hartley Personal Training, just drop me a like or follow and then if they want to message me whether it's for advice or they actually want to come in and have a session or a sports massage then obviously ping me a message on there and I'll get back to you and seriously, guys, please do like I'm telling you like highly recommend, and we've got so much to come with my fitness goals so I can't wait to what's.
Speaker 1What's your spain 100? Seriously, uh yeah, and if you're down, like with my progress as I progress, like you're coming back on right yeah, yeah, yeah, of course good, thank you for that. But, guys, thank you, thank you for listening and I hope, really hope, you have gained something from this. Um, and, as always, just take care. Thank you, kirti. Once again, take care.
Speaker 2Bye, everyone, bye thank you, bye, bye.