.png)
Primal Foundations Podcast
Welcome to the Primal Foundations Podcast! We will dive into what I believe are the 4 essential foundations you need to live a healthy lifestyle.
Strength , Nutrition , Movement , and Recovery.
Get ready to dive into discussions that will guide you on your transformative journey to unlocking your path to optimal health.
Don't miss out on the latest episodes – subscribe now to the Primal Foundations Podcast.
Primal Foundations Podcast
Bonus Episode: Let's Talk Strength #4
Unlock the secrets of strength training with insights from Nathan Bañuelos, Nikki Georgeson, and Tony Pascolla. Nathan shares updates on his new kettlebell classes in Chicago, Tony discusses reviving barbell and kettlebell workshops while working with high school strength programs, and Nikki, joining from Lisbon, highlights the power of minimalist training. Together, they emphasize mastering foundational movements—push, pull, and core—for sustainable progress. Discover how to build strength at home with simple exercises like cleans, presses, squats, and swings, and explore the balance of strength and endurance training, including the benefits of kettlebells and Zone 2 cardio. Plus, hear inspiring stories of Ironman and marathon training, and get updates on upcoming podcast episodes, coaching programs, and travel adventures. Tune in and take your training to the next level!
Nikki Georgeson:
Nathan Bañuelos:
Tony Pascolla:
PRIMAL FOUNDATIONS PODCAST-
Instagram: @Tony_PrimalFoundations
Website: Primalfoundations.com
The Strength Kollective:
Download Kettlebell Programs (Click Here)
Book a free 30 minutes consultation (Click Here)
Hey everybody, welcome to another episode of let's Talk Strength. This is going to be episode four. We have Nate Benuelos, nikki Jorgensen and myself, tony Pascola, on the podcast. I want to kick it off by starting out with Nate. What has been going on? What's new buddy?
Speaker 2:What's up guys? You know just staying busy in chicago. You know we have uh, third coast kettlebell classes coming up in uh at the in the beginning of march and, um, you know just just looking at what certs I'm going to be taking after sfl this year. So just trying to pick up some more knowledge it's always important and uh, trying to find some new ways we can apply the kettlebell and now looking into the barbell. So yeah, that's recent updates.
Speaker 1:Yeah, I'm very excited for SFL. I think I'm going to be assisting that one. Nobody's told me anything yet, so I'm still kind of up in the air, but I'm really excited to either do that or SFG2. So I'm going to have at least one friend you or your wife in either war or so, so it's going to be pretty cool. But yeah, everything's going the same with me. We're doing workshops at All In Motion, going to reintroduce barbell workshops and kettlebell workshops at All In Motion and just some conditioning classes at Chicago. Strength Been doing a lot of stuff for like high school, a bunch of different stuff, high school stuff, which has been pretty cool. They have their own like strength conditioning program, which is awesome. But other than that, same old, same old. And we have somebody coming to us today from another country, nikki Jorgensen. What's?
Speaker 3:up guys.
Speaker 1:How are things?
Speaker 3:Things are great and it's so weird that the last time I talked to you both, I was back in the States and now I'm on the other side. I made it to Lisbon and I've been here for about a week and it's just, I'm just letting everything sink in, just trying to feel as grounded as I possibly can. But it's also, it's just a relief to be here on so many levels. So it's been awesome and it's been super fun to set up my little five by five space, you know, with my mat and my kettlebells, and it's just, it's just been awesome. It's it's reminded me that the more simple things are, the more clarity that you tend to have, and that's what I'm feeling, especially with movement right now. So it just feels awesome. It feels awesome to be almost like reintroduced to to kettlebells in a completely different way, like I've been doing them for 10 years but I've never been uh, I don't want to say confined, because that almost has like kind of a negative spinoff and does not feel that way at all but just being back in my five by five with my bells is it's there's, it's just so great, it's just so awesome. So, yeah, I'm pumped. I'm pumped to be here.
Speaker 3:It's just, it's awesome, one of the things that I think for me that I wanted to talk about on the podcast and obviously I know we've done a lot of strictly strength talk but I think for me, especially being here, I'm looking at it a completely different way. I'm approaching it very differently, personally and professionally, and I think it just it's been reminding me a lot of what we've talked about. So one of the questions that I wanted to start off with, and genuinely also want to know the answer from both of my peers, is, if you could tell someone one thing that they need to know about strength training, what would it be and why do you think people overlook it?
Speaker 1:Who are you throwing to first?
Speaker 3:I'm going to throw it to you actually.
Speaker 2:I'm going to throw it to you. Let's go.
Speaker 1:You kind of actually touched base on this a little bit of like getting back to some basics and like simplicities. You know the, the big thing that I see with anybody that's starting out at the gym or been going to gym for a while. You know they try to over complicate things and the the more complicated you make your training program, that means the more complicated your life is going to be, and I think we all have stressful lives, we all have things going on and it's not all the time like what we can add to it, it's what we can take away from it to make it better. So I think, being being okay with, uh, simplicity and getting back to basics and not chasing flashy things you know I I can't remember who said this quote, but it's something along the lines of like, uh, the best program is something that somebody else is doing, like you're always chasing, like, oh my God, like that guy or that girl has this program, oh, there's this great new like nine week program, and it's like you're always jumping to a different program and it's just like you're all over the place.
Speaker 1:But I think really taking a step back, of just getting really good at basics and fundamentals and not chasing numbers. We want to track data, we want to see progression, which is great. But I think, really just staying with some weights for a little while, getting good at the lifts, sprinkling in a little variety here and there, is okay, but really just making your life simple and it doesn't have to be flashy, it doesn't have to be this crazy 12-week program. Every single 12 weeks something new, something new. You're just going to get really good at a bunch of different stuff, but if you want to really excel, you're just going to get really, really good at a few different lifts and just being that consistent piece. So I would say, don't make your life complicated. So I would say, don't make your life complicated. Find some movements that you're going to do a push, pull legs and some core and just get really, really, really good at those things.
Speaker 3:But that would be my biggest advice to anybody.
Speaker 2:Way to start us off, man Great answer.
Speaker 1:I don't know how your guys' screen is right now, but we're stacked like the Brady Bunch on mine, so I'm going to kind to throw it up to Nate.
Speaker 2:We're going to start moving, yeah yeah, yeah, no, tony, I was just going to say to that point, I just got my dad training with the kettlebell for the first time he has. In the past he showed up to a few classes, but I think recently just seeing him doing it more consistently is it's so, it's so sick. Um, but all he's doing is literally a clean, a press and a squat and he's just like redoing that over and over and over. And it's so cool because now we just sprinkled in the swing. So so now he's just like alternating days like a clean, a press and a squat and a swing. It's such a simple program but he's just loving it and like he's already like he's like, dude, check out the guns, like check it. Like he said, check out the guns. But to your point, it's like you don't have to make it a crazy over complicated thing. He's just focusing on four exercises and making it a plan that he's hitting every week and that consistency is going to compound and then you can kind of go into something a little bit more specific once you kind of find out what that is. So I really like that approach. I'll answer it as well. But the question, like I guess, to answer the.
Speaker 2:You know if I can tell somebody something about strength, the I think the biggest thing I'd say is that strength isn't exclusive to any, anybody or anybody in particular, like age. Um, you know, like I think a lot of people look at strength training and they get pretty intimidated. They think it's like, oh, I'm going to go straight into powerlifting, or they, you know they watch the powerlifting videos and they're like, oh, I'm going to be picking up a barbell, that's way too heavy, I'm going to hurt myself. You know, I think strength training should be applied slowly, you know, like you should, you should just be able to pick up something, pick up a weight and just move it right, like that's, that's, it's not, it's not.
Speaker 2:It doesn't have to be overcomplicated. And I think you know people get a little, you know, intimidated with with a lot of the stuff that they see. So I don't think it's a bad idea for anybody to just start with small movements, small weight and just picking up the weight to get comfortable and get movement. So that's my thing, it's not exclusive to anybody, anybody can do it. You can start at anything, you can start anywhere. So that's what I think. Yeah, so that's, you know, that's, that's what I think.
Speaker 3:Yeah, and to to both of your points, and this is one of the reasons that this is one of the things that like came up in my head after having just getting a couple of kettlebells and again, kind of like going to Nate's five by five space playing my music, enjoying my space, like having my bells, it. It makes me think about and I don't know if you guys have had this experience, but this was my experience is that at one point in time I signed up to belong to Midtown in Chicago and I'm like, wow, so cool, it has this and has that, has all the toys and it has two floors and like this is going to be so cool. I actually disliked it very, very much and it did not work for me because it always was a whole thing. It took 25 minutes to get there. It took 25 minutes to get home.
Speaker 3:People would come and talk to me and disrupt my workout.
Speaker 3:Some of the things were downstairs, some of the things were upstairs and it deterred me from going because I'm just like I feel like I need two hours in order to actually get in and out and to get my workout in and it wasn't as efficient as I hoped and it did not bring me the best experience, because it just made it harder for me to go more frequently.
Speaker 3:So now that I'm here and I just have my bells and I have limited equipment and it's in my living room, frequency has doubled, which is ultimately like makes my life a whole lot easier. My workouts now are between like 30 and 45 minutes, depending on the day, and it just feels so much more seamless physically and mentally. So, to Tony's point, like you don't always need like I'll belong to a gym here, I'm not solely relying on it. It's going to be a nice to have one or two times a week, but it's funny how, to Tony's point, you take away, which ultimately added more physical activity for me. So it's just super interesting that way and I don't know if you feel that way, because I know, nate you belong to a gym and you work out from home.
Speaker 2:Yeah, yeah, it's crazy how efficient the workouts are at home. You have to, like, move a foot to go pick up a weight and you and you can you can move another foot to go put it back where you, where you were, and you just keep your workout going. It's so seamless and it's so convenient 45 minutes at home because I'm not running around trying to find weight, trying to find space and, you know, going through a crowd.
Speaker 3:So it's, it's awesome about strength, I would say there's no one way to get to a certain outcome.
Speaker 3:I don't know if you guys have had this experience with your clients, but a lot of my clients think that they have to do this and this to get to their ultimate goal. I'm like well, you can if you want, but there's other ways to go about it. Whether it's fat loss or strength or losing weight, you can get to the same outcome many different ways, and so I think, unfortunately, people overlook this and people forget to ask what they genuinely want to do versus what they feel like they need to do in order to get to a certain goal. Because, in my opinion, you don't. I think there's so many wonderful coaches that do such a great job at programming and strength training. I mean, someone can come to all three of us and they're going to have a completely different experience and program, but we can probably ultimately get them to the same place. So I hope people can remember that there's no one way to strength train and that people just remember to like ask themselves what they actually enjoy doing.
Speaker 1:I have this one question you, you, you piqued my interest in this one with the, with the Midtown story. Do you guys feel this is a little bit off topic? But I was. I'm just curious Cause I feel like this is how gyms are starting to go. Do you feel that gyms you know the lore of, like the social club inside of gyms? Right, it's. It's no longer a strength culture, it's like a culture of a social club with a gym and I think some people do it well, right, uh, I look at a, the collective in, like austin, like they have like pro athletes there, all the stuff, but they have like everything else, like, uh, a coffee bar and this and that and whatever it may be. But I think like lifetime has really changed a lot. In lifetime, fitness is like literally like many country clubs now and you can spend to your point, nikki, all day there.
Speaker 3:People spend all day there.
Speaker 1:All day at lifetime or midtown or whatever. Day at lifetime or midtown or whatever. And uh, I I think like it's good because it gets people there, like if you're there you'll probably do something, but there's also like you get there and you might work out a little bit, but it's like being at being at, uh, at home. Right, you're trying to watch a, a netflix, but you're on your phone and like you're answering an email, like you're not really getting what you need to get done.
Speaker 3:And that's exactly how I felt. It's just people were there to socialize and people knew other people and they would stop and they would chat and hey, if you, if you can spend all day there and you're utilizing that facility, then amazing and it's definitely. Then it's worth what you pay each month, cause that's the whole point, is that you utilize the gym to its fullest.
Speaker 3:Um, I was not, and the one frustration I had is that, for some reason and you guys, I don't understand this, because when I'm in the gym, I don't look friendly, I'm not pleasant Like I, you don't like.
Speaker 3:I'm not pleasant Like I, you don't like there's nothing about me, there's zero about me that says, hey, you're, you're welcome to come talk to me, but for some reason, so many people would stop and chat and you know, sure, I would meet friends of friends, and I'll throw them a what's up, and then they would end up talking to me for 30 minutes and like, if you can spend all day here, that's phenomenal, but I have T minus 45 minutes to get her done. Like I gotta go. I had my black hat on headphones in. I'm always wearing all black Like I don't know what it was, but then I just never wanted to go because I wasn't there to socialize and you know people are hanging out and just I, just I was not a part. That's not why I obviously signed up for the gym. So it was definitely not for me. It was definitely not for me.
Speaker 2:Yeah, I think I think I'm starting to notice this all around is that these at the gyms, they're kind of evolving into, like, like you guys said, social clubs. That that's you know, I think that's kind of the model that they're going in the direction of it. And look at run clubs, right, like you see, it's it's, it's like the same thing. I feel like everybody is now a part of a run club and it's it's more of a social thing and it's great, Like if you can kill two birds with one stone, like you're getting, you're getting you're getting to socialize and you're getting to exercise, that's great. But I think, in terms of like trying to achieve you know goals and when you're in, when you're trying, your your your level of seriousness. I think having that's why having the home gym is really nice, cause you actually get to cut out all that fat. If that's if gym is really nice, because you actually get to cut out all that fat, if that's really your goal.
Speaker 3:So yeah, and everyone's different. That way right. I mean we love community and yes you know run clubs do that and there's so many other gyms around the city that have just done a really great job in forming community.
Speaker 3:But I think every, I think everyone's different in that way. I'm not, I'm not, I'm just personally not one to socialize while I'm exercising. I'm pretty in it, but sprinkling in some like your workshops or things to meet new people, but it's not something I could do every day. So everyone's just different. But social scene is not for me in the gym, scene is not not for me in the gym. So we're thinking if you guys are ready to get in some some yeas or nays and I, I love. I love the first one. I know nate loves the first one I love the first one love the first one, so he's gonna.
Speaker 3:I'm gonna expect nate to really get into this one okay let's do it yay or nay. Squats are the best exercise for building overall strength.
Speaker 2:I agree with this. Um, I wholeheartedly agree with squat. I mean, just from my experience I guess maybe I have a, uh, you know, I think, like personal experience and just kind of seeing students and clients utilize the squat. Um, I think, if you, you know, I, I feel like the squat is one of those exercises that you don't have to tee up too much to teach. You know, like there's, there's, you know, I feel like every single other, like there's so many other skills that kind of you know you need to really put a lot of work in to execute efficiently. I feel like the squat is yeah, like there's a very high level to it. But I feel like, for the most part, if I, if you were to get a day one student and you're like, hey, let's, let's see, let's see squat, they can, they can, they can do it Right, um, and obviously that that varies like on a on a spectrum, right, with age and range of motion and you know all those things.
Speaker 2:But for the most part, I feel like squats, the, the compound movement in itself, like what you're attacking and what you're doing when you're, when you're utilizing the movement, it's, it's a full body, it's a full body lift, right, you're utilizing the movement, it's it's a full body. It's a full body lift, right. So if you're talking in terms of, like, just pure practicality, right, like literally bringing your butt down towards the floor and coming up, it's so practical, right. But also you're involving so many parts of the body when you squat that if you were to just do strength, this strength training, with this movement by itself, in my opinion, I think you'd get, you'd just be strong as hell. You'd be strong as hell if you build this up over time and I've been seeing this like this, this quote, lately. Uh, I saw, I saw it a few weeks ago.
Speaker 2:It was, if you just, you know, you pick one skill and you just train the shit out of it, I feel like, I feel like this skill, like if you train a squat and you just train it consistently, week over week, people wouldn't realize, like, how damn strong it carries, so, like it makes you, but it also carries over to every other lift, like it carries over to every other lift because you're training two amazing strength positions the top position, like standing plank, but also the bottom position. You're you're training that squat position and, uh, no, I I feel like, overall, if there's one thing bang for buck for strength training I, I'd have to go with the squat, right, okay, okay. So what I mean? What do you? What do you guys think I? I think it's you know, tony, what do you think you're gonna?
Speaker 1:give me a hard no, um, I'm gonna go nay the sweat dripping down my, my forehead here uh, I would go, if I'm gonna go, but like this is a really good question too.
Speaker 1:it's like because that's the squat is just the just all-encompassing of like you know the, the, just the amount the weight travels to like versus like a bench press right like I'm, it's traveling a lot longer, um, you're under it a lot longer, I should say, but if I had to do more of like a bang for the buck, I think a trap bar deadlifts and the reason I, the reason I say a trap bar deadlift, is because with the trap bar you're actually it's not the same as like a barbell deadlift. You're actually a little bit like a barbell deadlift. You're actually a little bit squatty in the trap bar. So you are going to get that squat and you're also like it's a little bit safer and you can like start loading it up a little bit more and I think that the most power output like a pushing into the floor a little bit more.
Speaker 1:So I'm getting that glute activation, getting the hamstrings, getting the quads, and I got to hold that sucker in my hands versus on my back. So it's the grip strength too. I think that's another piece of like if I can, if I can grip it and rip it. You know I'm going to get stronger that way too. Where the barbell on the back, you don't, it's just on your back, you're not gripping it. So increased grip, strength, uh, glutes, quads, right, all that stuff, core right For bracing, and you're going to hold that for a while as well. So if I had to put like my money on anything, I guess I would say the trap, bar deadlift.
Speaker 2:Oh man, Let me just say this Wait, wait, wait.
Speaker 1:Nate's like let me counter. I want to counter this.
Speaker 2:Let me just say this though, so that's taking into account, right? Like you're talking, I think, like when I'm, I guess I'm looking at this question in a different way, right?
Speaker 1:Nate, there's no wrong answer, Nate. Yeah, no, I know there's no wrong answer.
Speaker 2:I feel like I'm on. You know who wants to be a millionaire, right? Like I need to use a phone like a lifeline here? Um, no, but like my thing is the? The reason why I say the squat too, though, and I'm gonna, I'm gonna back it up real quick the reason why I'm gonna say it is because you can train it as a calisthenic. That and that's why, like I, I hit, and that's where I would start. A lot of people like, like, let's not even talk about load, let's just talk about, like, the versatility of training it as a calisthenic as well.
Speaker 2:Like, it's hard it's hard to train a deadlift without weight, like without. I mean you can, but it's like it's, it's just gonna, you're not gonna get the feedback. And I think a squat, we can train it both ways. We can train it without weight, we can train it both ways, we can train it without weight, we can train it with weight and again, like the range of motion, it's a lot right.
Speaker 3:Wow, both stellar answers, Different reasons, truly.
Speaker 2:What do you think? Portugal, what do you think?
Speaker 3:You guys. I mean now I'm my emote, I mean I'm just all over the place now after both of you uh, gave very, very good answers. Um, those are definitely my top. I think it's safe to say top two, for two different reasons. I am actually just going to list my favorite variation, like of the squat.
Speaker 3:If I were to go squat, I mean, I think, nate, I think you're spot on when it comes to versatility, right, and that's kind of where my mind was coming at as well, but at the same time, to Tony's point, you're getting more benefit from the trap bar in terms of grip and power work. But the one variation I feel like that's my personal favorite is the double kettlebell front squat in terms of best exercise for building overall strength when it comes to the squat, if I say, yay for sure. So I'm going to list just my variation which is my personal favorite, like, if I had to choose one in terms of variation of squat, that's my favorite. If I can get someone in a double kettlebell front squat, I mean to. To me it's the best.
Speaker 2:I yeah.
Speaker 1:I talked to, um. I talked to Sam Chacha, um, she does the bell mechanics and one of the questions I asked her was uh, if you had to choose, I'm like, oh, this is going to be a really hard question for you. If you're gonna have to choose one kettlebell movement, what's your favorite?
Speaker 1:and without hesitation she goes oh, double kettlebell front squat that was like my favorite and she goes, yeah, right off the bat and I'm like, oh, not a swing, not to get up nothing. She's like, no, like, if I had to choose, like holding the weight in front of me like independently, and like keeping it shelved, and like it's different, you know, it's harder, you know.
Speaker 1:So I was like, oh, okay, because I've done some. I was telling her I did a built strong plan and I was doing it with the barbell on my back for most of the plan, but then I was at shift working and I needed to get in. I was like, all right, I don't want to set the barbell up, I'm just going to do it with the same weight. Um, for my sorry, I was doing front squats with it and I was like, ah, I don't want to get all the plates out and everything. So I'm going to do my front squats with the kettlebells. Today and I had to go a bell size down where I wanted, cause, like Jesus, I can't hit these reps anymore because like it's so much harder. Um, so that's a good. That's a good one too, nikki.
Speaker 3:Well, and to me. I don't know about you guys, but I have prerequisites before I put someone underneath the barbell for a back squat. And a goblet squat and a double kettlebell front squat are the two at a certain weight for certain repetitions, for men and for women. Because I've had plenty of women come to me with previous training experience and they're doing barbell back squats. But when I take them a couple steps back I'm like why don't we work the double kettlebell front squat? Take a, take a break from the barbell. They can't. They can't hold even their standard average weight for their size. So I'm like it doesn't make sense to me to put someone underneath a barbell for a squat if you can't give me a double kettlebell front squat.
Speaker 2:I'm going to say one thing this might be a hot take, but I think the front squat actually should be like the norm base squat, should be like the new, like the norm base base squat. Um, and now that I now that I've really trained hard with both my like most of my life I was doing back squats because I was like, oh, that's the way that you squat. Since flipping that and going to a front squat, you're so much more vertical in that position and people don't understand how much that trains up the squat like strength positions more. And then you go take that back to a back squat. You, you. Now you have a little bit more of an rdl or like a hinge in the squat. You are, you are it, you come at it so much more powerfully and so much stronger.
Speaker 2:Um, because you've trained the front squat strength positions and I think people are missing out on that a lot because they're training like the back squat is just the sexy, that's like the go-to and there's nothing wrong with the back squat. I mean like, who doesn't love a good back squat? But again, just like training both. Now I just see the carryover that the front squat gives you, either bar you can I mean barbell or kettlebell, right? Um, one other side, little side note, I've also noticed like I can just skip doing front like super heavy front squat, and then just do kettlebells, uh, with lighter weight, and you just get that. What the heck effect. It's just, it's so sick because of that, like that grip, you know, that added grip of you having to pull the weight to you the whole time. You have there's no leverage, it's just your, your, your arms and your lats, like locking out to keep the belt bells close to you. People don't realize, like, how much that carries over to your upper body strength, right?
Speaker 3:So you know, just just kind of building off both your guys's points, so wow.
Speaker 2:Well done guys. Yes, Well, keep squatting, and uh also, uh, Go get yourself a trap. You can actually trap bar deadlift with kettlebells. Bug pack too.
Speaker 1:There you go, yes you can. Yep, a little farmer, deadlift there A little farmer deadlift.
Speaker 2:Oh, this next one makes me want to sweat.
Speaker 3:I actually have a great story for this one when it's my turn. But very common and I still hear it. It still very much exists for people all the time, yay or nay. Deadlifts are dangerous and shouldn't be avoided.
Speaker 1:Well, Nikki, you went last last time, so you should go first.
Speaker 3:Well, I'm going to say nay, and I would. I would say that, for for most of my clients I have had clients that have obviously had back injuries previously. But the one thing that they actually should stay away from that's not ideal for them is the swinging. It's hinging with dynamic movement. That is not ideal for their back, especially if they overextend, which we don't want anyone doing. But for them it's not worth putting them in that position when they've had certain previous injuries to their back. But one of my clients he's the best. He has only been with me for 18 months. We were in person in Chicago. He programs with me when he came to me.
Speaker 3:He was someone who avoided deadlifting for three or four years because he injured his back doing so. Ernie did a disc or two in his low back and continued going to physical therapy, but he just avoided legs. After that he did not train legs because he was. He had some real fear, um, in injuring himself again, um, much less going back to the deadlift. So came to me, said that I don't want to keep training this way. I want to build myself back up. I just want to make sure I'm doing it safely. I would say after a year we kept him on the trap bar and we got him up to 325 on the deadlift. That was still for five or six At that point. You know, obviously and he's great, he moves wonderfully it was just how he was doing it, not the deadlift itself. It was how he was doing it, not the deadlift itself. It was how he was approaching it and I think the biggest game changer for him when it comes to the deadlift is not just form but actually breath.
Speaker 2:Wow.
Speaker 3:Breath, getting into breath work as well. He used to be a gum chewer, so my gum's got to go toss your gum out.
Speaker 2:Not happening.
Speaker 3:Not gum, I will not allow gum, um, but it it told me. You know, when people chew gum in session, I'm like we can't be breathing appropriately if there's gum in your mouth, so out it goes. So yeah, it's. There's still a lot of people like that who hesitate. You know, like him, training legs are just very fearful after injury, which is totally understandable. But it's just one of those things where he's fully capable of deadlifting, obviously, and he and he came a long way. So it was. It was just awesome. Like in that moment I'm just he and I were just completely losing it. Never in his life Did he think he would deadlift again, much less of getting up to 325. It's amazing, pretty awesome. Yay or nay.
Speaker 2:Tony, you want to go?
Speaker 1:I'm going to go nay on this one. Deadlifts are dangerous and should be avoided. A lot of the points that Nikki was saying like, if anything, learning how to brace better, right in protecting that spine and lower back. The other thing that I talk about with deadlifts is people don't realize that actually the lower back injuries are like the third, like most common injury versus the first two. The first two most common injuries with deadlifting is um dislocated elbow and a torn bicep and oh wow, yeah, oh yeah big time.
Speaker 1:Because people like, like oh jerk the bar, like and they'll just have so much runway and they don't create tension and pull slack out of the bar first, and then they just it's like I always give the example and I've heard this, I probably stole this from somebody of like those strong men that like, um, they take a, you know how they pull a car, like a truck with a rope right, and it's like they get tension on the rope before they start pulling it and the car will like not really move at first and then it will start going. And that's like the same thing. If the strongman just put the rope on his back and just like ran with slack on the rope and then, as soon as it became taut, it's like that you'll get jerked back. And I talk to all any clients that I have. It's like anytime I see even a little bit of like a jerky motion to get the ball, I'm like nope, put it down. But that's to me a big fear.
Speaker 1:I actually knew somebody, too, who dislocated their or not dislocated. They tore their bicep, deadlifting. And it was the exact reason. I was like well, how were you deadlifting? Blah, blah, blah. And he was showing me. I was like yeah, exactly Like. You're just, you're just jerking the bar up as hard as you can, um, without pulling the slack out, without creating a lot of tension. Um, so I think like I'll go for it.
Speaker 3:No, I usually tell people to squeeze their triceps.
Speaker 1:Yeah, I tell them, squeeze their triceps and also, like, pretend there's a? Um, like a squishy, like a stress ball behind your armpits and then like squeeze, yeah and uh, and it's a lot safer. And sometimes, like, if you jerk the bar up in, like, and if you look at some of like those, the power lifters or people at the gym, like, yeah, that's a lot of weight, that they're doing it and it like they get the bar up. Yay, oh my god, like, but you're really sacrificing a lot for a pr that you probably it doesn't matter to anybody like spend a lot of time, like, take it slow, like continue to push the floor down, um, keep in making sure that brace is good.
Speaker 1:Uh, I think the deadlift is a great exercise and I think, again, if you're doing it correctly, um, it's, it's wonderful and it's just like the squat right Like people are going to see some big jumps. Um, if you're consistent with that lift and there's a there, it's so versatile, like, because you can also change it like staggered deadlift, single leg deadlift. You know, like there's other things that you can do for deadlift and I think it's a great exercise. But again, it's got to be done properly. But, yeah, shoot to Nate.
Speaker 2:Yeah, no, I, I and I agree with you know both you guys, I'm going to give this one a hard. Nay, this is like I think you, you need to learn how to deadlift. My opinion, and I think a a big reason why people avoid it, is because, out of all the skills that I train, the deadlift is the most closely like associated with pain. So, like I have people who, who you start, and they're like my last trainer or you know my chiropractor. They told me don't deadlift, like just skip that exercise. And I think that's you know, I think it's fair because I do understand where those maybe that mindsets are coming from. But I also think that maybe a lot of folks don't know how to teach it effectively and I think you really need a coach, or you need that coach's eye to help you, especially in the beginning with the deadlift, because it's you know, people don't know how to hinge their hips. You know they don't know how to hinge the hip by itself. They know how to squat and that's why I say like I've 90% of the time I tell somebody hey, just just squat. In our sessions they just, they just do it Like it's yes, we'll fix it with some queuing and you know we, we can make it better. But 90% of the time as well, when I tell somebody the hinge, they don't know how to like chop those the butt back, like push it back. You know they, they, they don't know how to do that and it's takes it takes a lot of practice.
Speaker 2:I also think you know picking it, picking up some stuff from a coach, is like you're. You need to learn that. How to use your midline effectively, like you know it's. It's again we're getting a little deeper in in queuing and in coaching, but these are like basic one-on-one things and actually the first skill that I teach, even before I have somebody squat or press or you know anything, the first skill I'm teaching in my in, in, in session, in session one, if you're able to, is a deadlift. I'm teaching you how to deadlift because we pick stuff up off the floor all the time, all the time.
Speaker 2:And I have a really funny story. It's like one of my old students back in the day she pulled her back by picking up a pencil and it didn't have anything to do with the weight, it has. No, that has nothing to do with the way. It's all about how she did it. It's like how you picked it up. So I taught her how to deadlift effectively and now, every single time that she goes and picks up a pencil, she she pretends it's like a 200 pound weight weight. And guess what? Now she doesn't have back pain anymore because you learned how to use your midline and you learned how to pick up weight effectively. And that's why I think if you avoid this lift, it's going to be a problem at some point, no matter what. You're going to get injured at something else, like in your, in your strength training or your weightlifting career if you avoid learning how to effectively hinge your hips.
Speaker 3:Just and that's my opinion Um so spot on when it comes to like this is this is where you're going to want proper coaching. Like the squat, you can clean up people, get an idea of what it is, how to do it and you know. Clean it up from there. The deadlift I mean, how many times have you guys heard someone injure themselves in a deadlift and they're like, oh you know, it was my fault, I wasn't paying attention. Like they are admitting that they're just kind of doing it aimlessly, which doesn't make any sense at all with what we know about the deadlift. The deadlift is the most complex movement to coach and actually do so when you have someone kind of doing it aimlessly. That is the one movement to me that you should be giving so much intention and time towards, especially when it comes to your setup and it demands so much central nervous system.
Speaker 3:There's so many things to think about so, of course, to no surprise, someone could get injured when they're not actually trying to time all those things together Like there's no way.
Speaker 2:Yeah, and and to that point, I like to, you want to actually reduce, like, the stress on the nervous system when you're learning this lift. In my opinion, Um, so, after we kind of like, if I take on a new student and you know they they haven't hinged their hips well before in the past like the first thing I'm doing is actually raising the floor Like I and and, and this is also why I love training the deadlift with the kettlebell. I'll get to it two times. There's two. There's two reasons why. But the main thing I love is that the handle of the kettlebell is like higher than like what a barbell. That's usually what somebody has been introduced to the deadlift with is a barbell, but the kettlebell handles higher.
Speaker 2:But then also, if you have like yoga blocks to start, yeah, I will raise the floor with the student and be like look, we're just going to work on picking up the weight. You're going to stand up and then you're going to set the, set it right back where you picked it up, and they're like, wow, that feels so good in my hips and in my lower back. It's's like, yeah, because you're actually hinging, like you're actually using the midline of your body. You're actually, you're actually being coached on how to do this effectively in the right way. So for me, if you're experiencing pain, deadlifting, please go find a credible coach in your area who can teach you how to do it effectively in the right way. So yeah.
Speaker 2:And like let me get to my answer real quick with the kettlebell. The reason why I also love teaching the deadlift with the kettlebell is the weight right, like off out the gate a deadlift on a barbell. You're at 40, like 20 kilos, and then I think for for ladies, ladies, it's 30, it's 35 or 35 pounds or 16 kilos, right with the with that bar, whatever, who cares? Okay, if you, if you learn the base with the kettlebell, we can start at like 12, 12 kilos. You can start at 25 pounds. You can start really light and then again you can modify that height so easily by using a yoga block. So I think it's just the perfect tool to teach it.
Speaker 2:And then, once you get really good at moving it, you're like man, I'm not experiencing pain anymore with 25 pounds. Well, you can either do two things to increase the intensity. You can either like remove one of those blocks and just keep working that range of motion, or you just pump up the weight and they're like, damn, now I'm doing this with 35 pounds and I'm not experiencing pain. Well, yeah, that's how we're going to start to build this up over time.
Speaker 3:So, yeah, 100%, 100%. I want to make sure I'm going to skip one, because I know Tony has a favorite here, and I'm going to kick this to you Yay or nay, you can train for strength and endurance at the same time.
Speaker 2:Oh my gosh. Yes, oh my gosh, I love this one, tony you can.
Speaker 3:I want to make sure we get this one in.
Speaker 1:No yeah.
Speaker 3:Definitely a favorite. So, tony, yay or nay.
Speaker 1:Yeah, so for me it's definitely a yay. Like you, definitely 100% can be getting strong training, strength and endurance at the same time. I look at all of the Ironman training, marathon training. You know, I don't think I ever did not lift for those pro, for like programming for myself or getting advice from other people. Um, you know, I had my own coaches, like my. I had an Ironman coach that like program my, my swim, my run, whatever, um, and he would tell me he would give me some like it was just part of the program that he sent me.
Speaker 1:It was like the lifting and the. I was looking at the lifting. I was like this is, this is nothing, like it's nothing. It was just like some core work and like, uh, it was some stability stuff and I forgot what else it was. It was like nothing really with it. It was all like body weight stuff. And I'm sitting there and I'm I'm reading through this and I'm like like this doesn't uh. I feel like, yes, you want to. You want to devote time to the bike and Ironman training. You want to devote time to the swim, the run. You got to make sure that you're hitting, you know either, that amount of timeframe out there. I'm a runner like it's going to hinder me to strength train. I'm like, absolutely not.
Speaker 1:I have right now, um, you know one of the high school students that I have, um, and he is for middle school multiple state champion. Like he's a multiple time middle school state champion per as a freshman, a very, very high level level, cross country. He's about to get into the track season season and he's been coming to me since last summer and I was talking with him. He's doing some indoor track right now before the season starts, and I was. I was just having a conversation with him like, oh, how's your times, how's everything going? You know he's a, he likes the 800 and stuff and he's like my times are so much faster, I'm so much faster, and I was like, really, and he goes, and I think it's because of this, I think it's because I and he's consistent, at least three days a week he's coming in and we're doing very basic stuff.
Speaker 1:We're doing some trap bar work where he's just learning. He just learned he was doing lots of goblet stuff. We just got him to a barbell back squat because he wanted to learn it. Uh, we were doing some bench pressing because he wanted to not to say bench pressing is going to make his times go up, but he's learning different lifts, he's he's uh, not getting fatigued from running so much. We're doing some single leg stuff like that for him has been great and I think the people want this. Um, there's also this version of what is like a quote-unquote, like a nick bear, like I'm a hybrid athlete, right, I think you can a lot of that these days.
Speaker 3:Yeah, there's a lot yeah I'm a hybrid athlete.
Speaker 1:It's just like I think it should be. That's just an athlete, right, like, yeah, there, it's just being an athlete like you're able to be conditioned and like I have. I always say this like I didn't do an iron man to to get physically fit, I did iron man to complete an iron man like that. That was my goal. I think there is, uh, there's chronic weight lifting and there's chronic like cardio, and I think you got to find a balance of the both. You know, in order to like actually lit for longevity reasons. You know you should not be hitting crazy intensity, um, with weights all the time. You shouldn't have these crazy efforts.
Speaker 1:You will be so surprised I know I'm getting on tangent here but you get so surprised, like if you wearing a heart rate monitor cause I did a lot of heart rate training of how much you are actually pushing beyond the threshold that you should be when you're running.
Speaker 1:You know there's the. The math of the dome method is you just take your age minus or one eight or your age and you take that from one 80. Right, and that's your, that's your zone, that's your top limit and I can easily run way, way over over that, but I'm actually going over my threshold of what I should be training at. So getting people to learn how to just train at a, at a lower heart rate, and stay there and you're not going to be going fast at first you're not like, it just is what it is. But there's this like delayed gratification of like I'm going to take my time and get really, you know, be consistent at this heart rate and over time your heart rate will stay the same but your pace will increase. So I think people don't strength train and endurance run because they blast themselves so much yeah in the run that they're like they have nothing left to do some strength training.
Speaker 1:They're like I am going to get hurt because I am sore. Well, you, you pushed way too much. So there's this, this kind of the. You got to find the right dose of each. And I think it's great to go out and run four miles, but just know, like, if you sprint that or you go really hard like, you are going to be sore and you probably shouldn't train the next day. But if you're going at the, you know that right effort amount and you're smart about it. I think it's. It's a great way to just be an all-encompassing athlete and I think you can still stay strong if you're programming like in like four races. Yeah, my lifts aren't going to be as frequent. They're not going to be, as you know, a big.
Speaker 3:Yeah, they're not giving me this big effort, a lot.
Speaker 1:I'm not going to put like 300 on my back and but I would do lighter weight for a little bit more of the reps I was getting into, like the 12, 15, even 20 reps at something lighter, because I'm going to be using those muscles for a very long time, for a 15 hour race. So it's okay to do strength, endurance. That's that makes sense. Um, I'm not going to be hitting my deadlift PRS during those times of racing, but when I'm not racing I like to. You know I'm going to keep strong. I'm going to make sure that I'm doing. You know and to be honest, what I did a lot for, um, ironman training, because all the gyms were closed at this time when I was like a full year into training.
Speaker 1:Oh man, double clean squat press. So where'd it got? Clean squat press, double 24s rounds of five clean squat press, clean of everything. And then I was getting up to high. No, I mean I was doing 100 clean squat presses in a session and just like it was. It was before iron cardio was a thing still, but it was just like very much like do my five cleans, you know, five squats, five presses, boom, put the bells down, shake it out, go back again, go back again. And I was doing that and I I think that's why I was successful. I mean, I didn't have a great time in the iron man by any means, I was 15 hours, but I but I felt I ran my race, though I ran my race, I, I, I felt good. I wasn't injured. The next day I felt like I could literally I swear to God, I'm like I can do this all over again. I felt that good the next day, like yeah, so that's a long winded answer for that, but yeah.
Speaker 2:Oh it's, it's good, it's an awesome answer, tony, I want to answer this because I would go blast myself with one mile runs when I was 13 and 14 years old, and then I hated it. So I I let me let me first preface, though, like by saying can you strength train? Like if you can strength train and endurance train at the same time. Yes, you can. And, uh, I think I think last year was my biggest, my, my most awesome learning experience, learning that I can combine these two and make it a fun, well-rounded program. What I was doing as I was getting older, though, I was mixing these on the same day. This is before I had any of the knowledge that I do now. But I would strength train, I would deadlift in high school, and then I would go run two miles around the track and I was like I can't explain it, guys I was absolutely wrecked. I was wrecked and I was a wrestler. I was in football, like I created.
Speaker 2:I don't know why I thought this would have been a good idea, but what it did for me is it created a really negative relationship with endurance training and with running in general. Like I said, when I was a kid, I was like man, I'd go for these one mile Rocky runs and listening to you know flying high. Now, you know I'd like do I do that whole thing and like dude, I blast myself running and um, I think last year I was like you know what I'm going to really learn how to implement endurance training. Um, you know cause I've been, I was running 10 Ks. I run 10 Ks like once a week. Once it gets a little night like nicer outside, I'll run 10 Ks. But last year I was like you know I'm going to run my first half like my first double digit. You know I've never ran past like double digit numbers ever, but it was really cool to like create that program for myself.
Speaker 2:I all I did. It was super simple. I was like you know, I'm going to, I'm going to run on my run days, I'm a strength train on my strength training days and I will kind of figure it out in between and what I what ended up happening was, as I started to do my endurance training, I would, I would run one day, I would maybe strength train the next day, like, like Tony said, I wouldn't put too too much into those strength training days, because when you run, it requires an, an intense, an insane amount of energy. Like people don't really. People think running is just like oh you know cause everybody's doing it now. Like it's, it's like a joke. It's not a joke. Like running is a is a very intense exercise.
Speaker 3:It's not a drill. It's not a joke. Like, running is a very intense exercise. It's not a drill. It's a very intense exercise. It is not a drill.
Speaker 2:It's not, and then it also requires coaching. You need to learn how to run. You need to learn how to run and I'm sorry I'm using running here, but this is my experience with endurance training but what I'm trying to say is like you need to learn how to run effectively, regardless if you get a coach or not. Learn how to run effectively, regardless if you get a coach or not. But what I did was I split these two on two different days. I'd strength train on one day, I'd run on the next day. Take a break, strength train, run, so that my my four days used to be four days of like strength training became two days of strength training, two days of cardio, and I'd run and I and I ran that, all. I ran that all the way until I got to my half.
Speaker 2:When I got to my half, guys, honestly it was easy, it was like a joke, and the reason why it was easy was because and this is such a testament to strength training and what Tony said is I had built so much resiliency in my joints and my muscles from strength training all those years that the carryover was so real that, like all I had to do was just show up and hit my numbers when I ran, and I had to run the right way, though. So, yes, you definitely can train both at the same time. I also want to say one thing is, if you're starting your journey, just focus on maybe one at a time and then start to sprinkle the other one in, because it can be very overwhelming to do both at the same time right away, because they're two different energy systems. They require your nervous system to work in two different ways, so you need to be mindful of that, especially in the beginning of your health and wellness and your fitness journey, and that's what I would have told my little eighth grade self is like just focus on one thing, but like and, and and take it slow.
Speaker 2:So, um, you know, I hope that. I hope that answers that question. I just love this. That's a great question. Whoever wrote that? Great, great job.
Speaker 3:Thank you, thank you, thank you. Well, I I actually took a poll. It was really interesting and I took a poll a long time ago and it was just really interesting. On, I think, I asked people what they, what they felt like they needed to improve on and I wrote a list of strength training, endurance, nutrition and then recovery or something else.
Speaker 3:Endurance blew it out of the water of people feeling like they need to improve their endurance and I appreciate both answers because I think people just most of the time get stuck on how they think running is, for some reason, the only option and I don't know why. That's like the standard for people. It's like, oh my God, I ran a mile, I could hardly run a mile and I was so gassed. I'm like, well, yeah, because that's hard, and especially if you don't do it regularly and if you're just running two to three miles out the gate, like you said, running running to me is also not a drill, like, if you guys have seen my last stories, I'm trying to find running shoes right now. So I'm I'm running a six miler next month and, as a person who hasn't run and does not run, it actually makes me a little nervous because I want to make sure that I'm going to be supported and comfortable and it's a lot on my joints and I want to make sure that I'm starting real slow and real small. And then to your point, nate I'm only doing two, maybe three days of beginner kettlebell at home work like real minimal, and I'm going to have to feel it out.
Speaker 3:But up until this point I haven't run like actually got there. Maybe one summer I went on like some sort of a running vendor. I haven't run in 10 years. I have never been a runner. So this is a great challenge for me.
Speaker 3:I'm excited, but my point is that I want to remind people that there are so many different ways to go about improving your endurance and it can be done very minimally over time. It's truly like I used to box and then I did kettlebell work. I was super strong in both. My endurance was really stellar at both of those times and I would only box one or maybe two times a week for 30 minutes. And even 30 minutes of straight boxing is real exhausting, especially when you're starting. 30 minutes feels like two hours and, yeah, a hundred percent, yeah, that was really challenging, but, um, you know you don't need to take an hour cardio kickboxing with burpees and this to like boost your endurance, like give it 2030 minutes two times a week and endurance will improve and it will actually be more efficient for your systems. So, yes, you can 100% train both at the same time. 100%, yeah.
Speaker 2:Yeah, and I want to just say something on that. Like I, again I'm sorry I brought up running. I don't mean it because it sounds like pretty ignorant to tie running to endurance all the time, because, again, it's not the only way to train endurance, it's not the only way people you know, I was actually introduced to stairs in the last like couple of years as well. I love the Stairmaster for endurance.
Speaker 3:I'm not sorry, I'm one of those psychopaths I love it, I love it, but again.
Speaker 2:Like I learned how to zone train on, I applied the same thing I learned from running where it's like Tony brought up zone training. I want to talk about it just a little bit really quick, because it's such a great tool to really gauge where you're at in your endurance journey, because a strength journey is one thing but an endurance journey is another thing thresholds. If you train in zone two, when you run in the beginning, it'll teach you so much about where you're at and where you need to go with endurance because it gives you a metric. So, like people, again, they attack these endurance bouts. But swimming, stairs, cycling, I mean anything, really anything to get that heart rate going over time is endurance training. Technically you can, you can endurance train with kettlebells, but what I'm trying to say is use. Use something and follow a program just like just like strength training. I know we sound like a broken record, but use something and follow a program like zone, like a zone tool to really gauge and learn where you're at in your endurance journey, especially in the beginning.
Speaker 3:And you can apply to anything. Yeah, to give people an idea, nate. I don't know if you guys use this. Obviously, I use it when I put people on the sled or when you're wanting them to stay in zone two. Zone two is a zone where you should still be able to speak to someone.
Speaker 3:You should still be able to get a couple sentences or a conversation coming out of your mouth. So, just for people who don't know where they're at in terms of being in zone two, if I cannot, you know, if I'm huffing and puffing and can't get a word out to Nate or Tony, then I am past that threshold.
Speaker 2:That's why I like the run clubs, because they teach people. Like when everybody's chatting and they're running, I'm like, oh, all these people are in zone two. That's why you guys like to run in run clubs.
Speaker 3:Yeah.
Speaker 1:Shout out three run. Two is and I mentioned, like you know, not over training on that run and not like pushing too hard. Everybody gets so caught up. If you want to go into the route of like signing up for 5ks, 10ks, half marathons, marathons, whatever like, unless you think you're gonna win the thing, like, yeah, nobody cares about your mile time, your pace, your splits, it doesn't matter, man. Like, if you're going just because you want to have some fun and you want to go race and you want to like do it with your friends and maybe it's like a goal every week, you shouldn't be looking at your Strava and being like, well, I need to do like, I need to go faster, I need to be better, my splits aren't that great. No man, just run, run your race, it's your life, run your race. I get.
Speaker 1:I get kind of frustrated with people. Uh, they're talking about, uh, I'm not going to say the person, I know them. Uh, they're like a friend of the friend group or whatever, but they they. Anytime somebody says in like a group, like, oh, I'm going to do a marathon, the first thing this person says is like Oh's your mile time, what's this, what's that? And they're like oh, it's this, whatever.
Speaker 1:Like, oh, did you do a marathon? Yeah, I trained for three of them, but I got hurt. I swear to god. That's always his answer and I'm like, yeah, because you're just probably just chasing the numbers, you know? Just like nate, you said it like we're a broken record, just like strength training. Don't worry about the prs right, that's, there's times and places for that. But like the consistency and good work is the most important and have some fun with it. One of my favorite things to do when I travel is to like go out and explore and run like at a light pace around town, like that's just for me, that's. That's one of the things that I love to do if I'm traveling. So I don't, I don't want to be like winded, you know whatever. So I do train my running here and there and it's a fun thing. But like, who gives a shit about your mile time? Nobody cares.
Speaker 1:Nobody, unless you're going to win the thing. You're going to win, that Turkey trot, right you know, whatever Nobody cares.
Speaker 3:Yep, yep Hands down, hands down. I appreciate that. And yep, yep hands down, hands down.
Speaker 1:I appreciate that and that's why I'm running next month.
Speaker 3:We're just gonna have some fun doing it with friends and we're gonna have a good time. If I cross the finish line, it's a good, it's a good day, and then we've pastry and coffee and I'm just in it for the pastry and coffee hell, yeah, I.
Speaker 2:I just want to say as well, like I think endurance, endurance training, is so good for the human spirit, Like I feel like I feel like strength training is, it's like a, it's like a, you know, it's a very. It boosts that, it boosts the ego a little bit. Yeah, Hell yeah. But I feel like endurance training is also so good for the human spirit because you can just show yourself how far you can, you can push yourself If you just stay committed to very simple programming, very simple, uh, you know, like bouts of exercise and like it's so good for your damn heart and it's just so good for you. And also endurance training. If you get really good at endurance training, it builds up your strength training, believe it or not, Right? Like people again don't realize that when you oil and get that engine firing your heart, better with endurance training, your strength training is just going to blow up Like it's crazy. It's the foundation, Right? So no, Nikki, good luck, and if you need anything like I'm going to text you, you have, you have, you have Tony.
Speaker 2:I mean, you have Tony here.
Speaker 3:Mr Iron man yeah.
Speaker 2:We have.
Speaker 3:Tony, and to your part, we have a gorgeous park that's near our house and it's huge, I mean it's. It's actually it looks like a rainforest but and I cannot wait to go through there. But at the same time, you know it's it's hard to run through there because it's not, it's not a flatline um space. So you know, it's not something that I'll probably utilize um when I go on the longer side of my runs, but at the same time, like I have to, it's just so awesome and their headphones in, get get a dog on and I'm pumped.
Speaker 2:So it's, it's pretty gorgeous, the best time to listen to house music. Man, I swear to God, I swear that's how I curate them. Dj playlist let's go.
Speaker 3:Yeah, I actually good call, I got to get a good playlist ready for sure, so I'll definitely be hitting you guys up. I get my my shoes in pretty soon.
Speaker 1:So let's talk strength Spotify list. Why haven't we thought of this before? We can attach it to the show notes Everybody can just see our jams.
Speaker 2:Let's go. I got some crazy playlists guys.
Speaker 1:Tony's got some sick ones.
Speaker 2:man Tony's got some sick ones.
Speaker 1:I need, I need see your, my runs. Nikki's Nikki's got some too. I remember uh. I'm just saying the Lululemon workshop and you were blasting whatever playlist. I mean, I came for the kettlebells, but I stayed for the music.
Speaker 3:I really take my playlist very seriously. I take my playlist very seriously. I really take my playlist very seriously. I take my playlist very seriously, I really do.
Speaker 2:Hell yeah.
Speaker 3:All right guys. What do you think?
Speaker 2:Yeah, that was perfect. Perfect, great that was awesome.
Speaker 3:That was really awesome. Appreciate you guys. I love the yay or nay. I think this was great. I love it.
Speaker 1:This is awesome. Thanks for curating this episode, Nikki.
Speaker 3:Anytime.
Speaker 2:It was. This is awesome. Thanks for uh curating this episode, nikki anytime.
Speaker 1:It was fun. I'm up next. Guys, next let's go. Yeah, well, for for everybody that is listening, we we're gonna try to be doing these episodes once a month and releasing them, so just to be consistent with that and to get all of us on and you know, anybody have anything coming up up big before we close out here that you want to announce.
Speaker 2:Yeah, I'll have a bigger announcement next podcast, hopefully fingers crossed it's already done. It's just I'm not the one who can announce it, but we got March 9, third Coast Kettlebell come through. There's only really a few spots left. I think there's six as of right now. So, uh, if you want to get in that and uh, come come out and learn some new kettlebell skills, or or or meet the meet the family in Chicago that's growing, just just slide through, slide through and come get your butt kicked and learn some new stuff.
Speaker 3:Love it. That's awesome. Um, I'm just, I'm just living it up in Lisbon right now. I'm just trying to um get a get a feel for everything right now. So, lots, lots coming to the app and then, hopefully in the future, doing um, doing some courses and seminars when it comes to nutrition, and that'll be all online so anyone and everyone can join.
Speaker 1:Nikki. Nikki, I did drop your your name in my last podcast episode with the about your seminars too, and everybody and uh, the person I was talking to was like oh yeah, I listened to that episode. They're like, I loved it, it was great. So I I forgot to tell you I did name drop you in that episode. Yeah, but love that.
Speaker 1:For myself. I'm just going to be doing a little bit of podcasting. I got a good lineup coming up. I got Hunter from KBCU coming up on the podcast, so it's just been fun. I'm going to talk to a bunch of people and workshops in Chicago still, and then this summer, once we get done with the school year, I'll be definitely getting more face-to-face with group classes and clients and I just last year I didn't coach as much, I just took the time off, but I miss just getting back into the gym and just coaching bells or just coaching strength training, so I'm excited to do that.
Speaker 3:And I'll just be waiting for you guys to come to Lisbon.
Speaker 1:Possibly Italy, I saw, I mean that'd be cool.
Speaker 3:See you guys in Italy, that'd be cool.
Speaker 2:Oh man, nikki, enjoy that, enjoy that, enjoy Lisbon.
Speaker 1:Enjoy it Enjoy it.
Speaker 2:Have fun and we'll definitely be planning that trip soon For sure All right. All right guys. Have a good day.
Speaker 3:Have a good weekend. Happy Sunday guys no-transcript.