Tranquil Topics

Tailored Fitness and Nutrition with Dave Holt

• Stephanie • Season 1 • Episode 4

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Unlock the secrets of personalised fitness and nutrition with Dave Holt, a seasoned personal trainer with nearly two decades of experience. Through his journey from aspiring footballer to fitness expert, Dave sheds light on the importance of creating tailor-made training programmes and focusing on nutrition, especially for clients facing health conditions like pre-diabetes, osteoporosis, menopause, and pregnancy. Listen as he breaks down how he supports diverse clients through various life stages, ensuring their fitness journey is safe, effective, and empowering.

For those interested in working with Dave, he is accessible via email and is in the process of developing an online platform to reach a broader audience. His commitment to helping people with their fitness journey, regardless of their location, is a testament to his dedication to the field. If you wish to speak with or work with Dave please email him on: daveholtpt@hotmail.co.uk

If you are looking for a World Class Fitness Facility please contact Pyramid Performance who are based in Stockport, UK on the links below:
https://www.stockportgym.com/
https://www.instagram.com/pyramid_performance/
@pyramid_performance
https://www.facebook.com/PyramidPerformanceStockport

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Speaker 1:

The content provided in this podcast is for informational purposes only. It is not intended as a substitute for professional medical advice. Please always seek the advice of your healthcare professional regarding any physical or mental health conditions. Hi everyone, welcome back to Tranquil Topics. I'm your host, steph, and today I'm joined by Dave Holt. Dave is my personal trainer and I really wanted to get him on the podcast because he's coming up to 20 years experience now in the fitness industry. He specialises in personalised training programmes and nutrition. He brings with him a wealth of knowledge and is committed to helping his clients achieve their fitness goals. Welcome, dave.

Speaker 2:

Thank you for having me.

Speaker 1:

So, for those listening, can you tell us a little bit about yourself and what you do?

Speaker 2:

Yes, so I'm a personal trainer. I've been doing it a very long time now. The people that I see vary from the age of 30 right up to the eldest being 79. Wow.

Speaker 2:

So, yeah, a lot of age difference there. Mixed ability it is weight loss coming to better the physique, look better, feel better. Everything within that as well is also like training, pregnant, pregnancy, pre and postnatal people with any pre-diabetes um any other health implications like osteoporosis and bone density. So it covers a huge spectrum. Menopause is a big topic at the minute. Helping women navigate that and supporting them from a food point of view, training and everything else in between.

Speaker 1:

Busy.

Speaker 2:

Very busy, yes.

Speaker 1:

So can you tell us a bit about how you got into the fitness industry?

Speaker 2:

Where did you start? Yeah, it all started. At 2006 I got my first job in the fitness industry, so going like 18 years, but before that I'd say the passion for it came from an early age, like being sporty, very into football. He used to love running, so that came natural to me and I was lucky enough. From school level I was signed at Stockport County so I was on the path to become a footballer, so that was my focus. That's where I was going. And then, leaving school, it was I signed a YTS apprenticeship and then within a year I signed professional contracts. So I had a two-year professional contract. That's where I was going, but I used to love the training side of it. Like I said, the football bit was easy. I was quite high achiever in that and then that suddenly came to a halt at 19 didn't get another contract. That was the end of my journey and then that was my first.

Speaker 2:

What do I do now? Where do I go? During that as well, there was no, didn't have a good support network. The food wasn't the best, didn't support it at all. So probably why I'm very passionate about that aspect of it now and how it can really help you and pull you along and get you towards your goals. And then, yeah, did my personal training qualification after that, 2005-ish. And then, yeah, yes, started working in a commercial gym 2006 that was the start of it. Worked in commercial gyms from there for a couple of years getting my experience helping members like how to use the gym, how to set up machines very basic low level stuff, doing health checks like checking blood pressure and stuff which never done before and par-q forms, and taking that on board and then getting them started in the gym.

Speaker 2:

That transitioned into personal training probably a year later when I moved to virgin active, which is now no field oh right, I didn't realize it was virgin active, yeah, and then I started my personal training there and, being in a conversion commercial environment, that transitioned into going to a private gym, so like where you come now. Yeah, these little tiny private gyms was popping up, and then I moved to one of them, yeah, and then it's gone on from there, really yeah so I know the gym I train at is Pyramid Performance yes and I did want to mention them because I struggled when I, because I was the opposite to you.

Speaker 1:

So when I was younger I wasn't sporty yeah, I wasn't really. I did PE at school, but that was about it. And then, nutrition-wise, I don't think I knew the truth really about what you should be eating and what was best for you, and that I'm not even sure if I was aware. It's just habit and routine.

Speaker 2:

Yeah, it is.

Speaker 1:

But yeah. So I joined a commercial gym. I joined a few, I hopped from one to the other and I just didn't like it. I never felt like I quite fit in. I felt self-conscious doing the weights. I didn't know if I was doing it properly. Sometimes they were hogged by people who did look like they hit the gym and that put me off. So I ended up just doing classes and then I thought I just don't enjoy it.

Speaker 1:

I'm gonna leave and you fall out of love yeah, and then I got I don't know how I heard of Pyramid Performance, but I was put in touch with them and it was completely different. Yeah, all the trainers there were approachable, friendly, they'd help you. Nobody was hogging the weights, no no, it's not like that.

Speaker 1:

You taught the right techniques and I've noticed when I've been in there like they're supportive of all the clients because even likeums they're able to take the prams in. Yeah, and I've been at classes before where the trainer will walk around with the pram. Well, you've done that.

Speaker 2:

I've done that.

Speaker 1:

Yeah, I've pushed the pram up and down, yeah so the parent can get back into fitness and get to good health again, like I say it's taking all those barriers away from you.

Speaker 2:

So create an environment where you feel happy to come in yeah maybe at the start of your journey, you're quite far along in your journey. If you want to bring the baby with you, bring your dog, like yeah.

Speaker 1:

Create an environment which helps you and where you're at I know the listeners now will know that I'm a huge dog fan yeah so when I've seen dogs in the gym, I make a beeline for them I have to say hi before I do my workout Amazing. So if someone's listening and they've had no previous experience of exercise no previous experience of nutrition maybe what would you advise? Where can they start?

Speaker 2:

First of all I just look at the daily output. So you don't have to go to the gym, let's just improve the step count so low level you're kind of not going to get injured doing that. So any ability you can easily go from let's say you're at 5 000 today push for six or seven thousand, so a couple of thousand steps a day. The compounding effect of that is huge which never gets factored in. We tend to look for the glamorous exercises. I have to do a certain training program, a certain style, a certain class. If you're a beginner you can just go really, really slow and then, like I said, the compounding effect of that, if you just did 2000 steps a day extra over the course of a month, six months a year, it's huge. And that's without direct approach to exercise.

Speaker 2:

And then from a nutritional standpoint there could be something there which you think it's not quite healthy. And then just learn about ingredients and what you're consuming. Look at the labels, see what's in there. What I tell people the general rule is single list ingredients. You can't really go wrong. So if you look at a sweet potato, it's a sweet potato. A chicken is a chicken breast or chicken thigh or an egg or a blueberry or a banana single list ingredients. You can't really go wrong with that as a start point. Obviously, getting rid of the ultra processed foods we all talk about how bad they are for you, but yeah, single list ingredients is a great way to go. You can't really get it wrong.

Speaker 1:

Yeah, I know, with like the all the packaged food and all the ingredients in it, it can get a bit, especially if you work, say, shifts where you've got a really busy routine or you are a new parent or whatever's going on in your life. It's a quick, easy thing to do, isn't it? Just ready meal microwave microwave.

Speaker 2:

I'll be living that way, don't we? We were very on the go shift work late nights, weekends, and there's no routine, and sometimes you have to opt for that, and that's just how it is sometimes. But then, as you learn about it, you can pick the best of a bad bunch yeah, little changes, little changes yeah and it might be. Let's get an apple. It's better than a meal deal and a packet of crisps. Is it optimal?

Speaker 1:

No, but it'll probably tie you over a little bit better. Yeah, so can I ask what are some of the most common questions that clients come to you with?

Speaker 2:

Yeah, A big one is I don't want to lift heavy weights because I don't want to get too big.

Speaker 1:

Is that?

Speaker 2:

females Females yeah, I don't want to get too muscular. I don't want to get too big. Trust me, you won't. You're not built that way, hormonally as well, and you probably couldn't eat that much food to grow, as you probably see, like a bodybuilding physique. That's a big one. But encouraging women to lift heavy Obviously, albeit safe Train the full body, I'd say that's a big one. You don't want to get too big? And is fat bad? I don't eat too much fat in case I get fat. Yes, I've heard that.

Speaker 2:

Yeah, it's very common low calorie, low fat. So we need fats in the diet. They're important to make hormones. You need that so we can function and perform in the gym. So by removing fats from the diet was probably not good, is not a good start point. We want to encourage the good, good fats, not the bad, bad fats, not just eliminate them and have them totally demonized.

Speaker 1:

Because they have health benefits, don't they?

Speaker 2:

A hundred percent. Yeah, a hundred percent yeah.

Speaker 1:

So I was going to ask what common myths clients believe. But that's two of them as well, isn't there? Yeah, the muscle.

Speaker 2:

Yeah, especially like, say, women's side of it is, if you want to get too big, you want to get too muscular.

Speaker 1:

Yeah, what about the male clients you have, then? Is too big, they want to look at too muscular? Yeah, what about the male clients you have then? Is there anything that they come to you with, or is it that they want to I don't know tone up or lose weight generally, it's the same thing, yeah they want to gain a bit of muscle so they feel a bit better in the clothes.

Speaker 2:

Typical guys, it's lose the belly, or the bare belly as it's known right yeah, it is. Um, maybe lose man boobs. Another because it makes them conscious of that. Again, it all just ties into the nutrition, the food, but it generally is how they look and obviously with all that they might have a I've got a bad knee, I've got a bad back, it's all sorts of like that. Oh, I see that comes with it as well, whether it's like linked to the job, sat down all day, bad posture, rounded shoulders, etc.

Speaker 1:

Yeah, because we've spoken about this in my sessions, haven't we? So my partner is in pretty much the same position all day with his job, and then you made a training plan to support.

Speaker 2:

Do the opposite, yes, open him up yeah, he's very like you say, with the nature of his job. Like most people, we sit down, drive to work in a flex position. We're rounded at a desk, we're flexed at the hips, rounded at the shoulders. The head's going forward, so you want to try and work on them, opposing muscle groups or stuff which can help with your posture. So pull your shoulder blades back, keep your chest up, work on the muscles that you can't really see in the mirror. So so the back of your legs, your hamstrings, your bum, your lower back and also your core, to keep yourself posturally strong. Yeah.

Speaker 2:

And then just with that there, you wouldn't. So if someone's in a very flexed, rounded job, you wouldn't encourage those positions in the gym, so like on a leg press or in a flexed round position or doing ab crunches. It'd be the opposite. So you don't want to encourage the roundness or the bad posture positions. It'd be the complete opposite. Like we said, work on what you can't see at the back of you that makes complete sense it does, don't it when you told me yeah before you telling me, never crossed my mind yeah

Speaker 2:

at all and most of us are in that rounded posture, aren't we? Yeah, when you're in the gym and training through a big range of movement, yeah. So full range, lengthen, shorten big movements with an emphasis on posture.

Speaker 1:

And then you can come home and then you sit on the sofa. So if you've not got that opposite effect on the body, it's just compounding. It really isn't it Totally, yeah.

Speaker 2:

And then when you do put people in good posture, they think is that what good posture is? Because it can be quite a bit of a challenge to get into it, because you feel stiff and tight and rigid. Yeah, and then the more you're sat in bad posture, you're more aware of it. Yeah. Because some people are not aware, they're just like, no, we can just sit down and yeah, do you know?

Speaker 1:

what? That is one of my downfalls when I'm at uni Myself yeah. I notice I'm aware when I slouch now, but to stay set up for a two-hour lecture is quite a lot, it's quite hard, yeah, but then, since you've come to the gym and you work on that, it's on your radar now. You're more aware of it, absolutely. And then say implementing those little tiny things.

Speaker 2:

I better just sit myself up right. Some people are not even aware of that, but the compounding effects of years and years, and years and they wonder why I've got a bad back, my hips sore, my neck's a bit sore. It all comes from repeatedly doing the same thing, bad posture or bad training patterns, and eventually it can become problematic.

Speaker 1:

So for the personalised training programmes that you do and you do personalised nutrition ones as well.

Speaker 2:

Yeah.

Speaker 1:

So I'm going to give mine as an example. So I went on a hiking holiday with Alan's family last year.

Speaker 2:

Yeah.

Speaker 1:

And I'm not an experienced walker hiker it's not the sport that I would gravitate towards.

Speaker 2:

Yeah.

Speaker 1:

But you managed to because you knew this was coming up for me yeah can you talk through how you trained me for that?

Speaker 2:

like the areas that we targeted, yeah, like you say, it's a when you're walking for hours and hours, it's similar muscle groups working, so then they can become dominant, they can become tight, so keeping them strong, but again the opposing muscle groups as well. So if you're walking, obviously your pill is gonna be very leg heavy coming down. It can be very quad dominant yeah so you want to be again the opposing muscle groups strong, to keep your posture, so you don't walk with bad posture and we were protecting my knees, protecting your knees, yeah doing a lot of work around your knees, so training for a good range of movement, getting very low in your squat again, doing the single leg stuff like lunges, which most people don't like.

Speaker 2:

But you don't walk on two legs, you walk on one leg. So being strong on one leg not yeah I don't like the lunges.

Speaker 2:

No, no, no one does so then like with you, it wasn't too much leg pressing and too much even though you do do squats as well dead lifting as well working on your posterior, keeping your hamstrings and your glutes strong, your back strong and then, like say, a lot of it is knee knee health as well yeah, so supporting that and then you trained me as well, for we were on a skiing holiday which is quite similar wasn't it?

Speaker 2:

yeah, yeah, it's like a constant because you're under a lot of tension. These are working all the time yeah, and your legs?

Speaker 1:

you can't stand up straight in ski boots. No, you're slightly bent yeah I don't know if any of the listeners have tried skiing, but it's really hard work, like I had a few sessions at the chill factor before we actually went, but yeah yeah, trainer, like.

Speaker 2:

So you have a ski instructor and a couple of people who do who go skiing oh, yes, yes, I met him, yeah, so again, you learn off them and the knowledge. Like that's how I gain the knowledge. Like I speak to him, it tells me warwick, because I don't know anything about skiing.

Speaker 2:

I couldn't tell you anything about it, I just know you go downhill very quick yeah, you just hear our story, I hear your stories, yeah, but then obviously if someone else comes in, I need to help them, so I learn off that person and you speak to yourself and what the experience is like.

Speaker 1:

Yeah, because when I first came to you, I wanted to lose weight, get back to feeling how I used to feel, improve my nutrition, because it wasn't working on my own and then so you created a plan for me. I saw you every fortnight. I still see you every fortnight don't I in the gym? And then, when stuff came up like holidays or things that I wanted to work towards, you were able to adapt my plan.

Speaker 1:

Yeah, you just tweak it accordingly and then we revert back to whatever I wanted to work on before that just to make me stronger along the way, wasn't it? Yeah. So can I ask? I know you help with injuries as well, getting people back. So Alan, my partner he broke his shoulder early this year so I know people can be fearful of exercise. When they do have an injury or they have a bad knee or, like you say, they can feel twinges or whatever. They might be a bit hesitant.

Speaker 2:

Yeah.

Speaker 1:

Can you just talk about that? Is it something to be to shy away from? When do they need to ask for advice?

Speaker 2:

Yeah.

Speaker 1:

And help and help again.

Speaker 2:

We'll use him as an example. It was his shoulder once it so yeah you avoid that area.

Speaker 2:

So if anything calls you that pain straight away, just stay away from it. But then you can work the muscles that are close to it as well, because if you don't work a particular area, other areas start to shut down. So like, say, going back to the shoulder, it'll start to round a little bit, then you'll start to round again at his shoulders, then all other areas start to shut down and then that can go further along, like to your lower back or to your legs, so we can work around it and then we just implement little simple bandage stuff to get him going. So like work on his rotator cuff again, it's a common problem for people or it's weak, which then can affect how he presses and how he pushes weights or how he pulls, so working around all the other muscle groups near the injury and then just trying to get some movement back to it.

Speaker 2:

So we don't want to not work it, but we don't want to avoid doing nothing. So it has to be involved. To what degree that's on him and if it's pain, if it's a bit, is it a working pain or is it like, well, that's way too sore. It's pain if it's a bit, is it a working pain, or is it like, wow, that's way too sore, I can't do that, and then, as the weeks go by, let the healing process happen and work with it yeah, because I know when, when he saw you after after the accident, you were noticing, by looking at him, that some of his body was compensating in other areas.

Speaker 2:

Yes, yeah, exactly.

Speaker 1:

And that can. Am I right in saying that can have a knock-on effect and cause problems in different areas?

Speaker 2:

if you don't catch that, yeah, because then you have a weak area which is injured and then you compensate, and then them areas start to do the burden of other jobs in the body, which shouldn't really be the case, and then these areas become overworked and get stronger, the weak area gets neglected and left and the discrepancy is quite big which can lead to further problems. Like you say, you compensate on the other side and then the other side of his neck starts to go tight right and then knock on effect with that.

Speaker 1:

Yeah, and I know an interesting conversation we had in the gym recently was another thing. Like I, just I don't think these things until they said to me and I'm sure a lot of people feel the same way but women wearing heels, yeah can you just touch on that, because I was stunned when we had this conversation.

Speaker 2:

Yeah, again, we're in that tiptoe position all the time. So if you're in that tiptoe position, your calf's under tension, you can shorten your ankle mobility or you can affect your ankle mobility. So when it comes to movement patterns, like you say, squatting or lunging you'll find it difficult for your knee to track forward over your toe and then when that stops, there'll be a compensation further on at the hips and you start to tip. So people might notice it. When they squat They'll get an excessive tip and they lean really far forward. Or if they lunge, they tip far forward. So the area you're trying to work might not necessarily be working. It'll be other areas. So, for example, if you're squatting and you're tipping quite far over, you might not be working your quads the best you can. It might go through your lower back and then people I don't really squat because it hurts my back it could be an ankle problem, but it could be a hip problem. Right.

Speaker 2:

So then, working that ankle flexibility, that's the first thing that hits the floor, and then, if that's off, they're not going to affect the change to the knee, to the hip, to the hip, to the lower back, down the spine and the neck. So something as simple as working out hand mobility for women in heels all the time could be part of the equation, why it can help them along the way to where they want to be. They might not be able to do a certain exercise in the gym because of being stiff and tight. So something as simple as that address that and it's just something that like I said it would not have crossed my mind at all.

Speaker 1:

No, no. And then if?

Speaker 2:

you're, if you're a runner as well, constantly tiptoeing, you'll encourage that muscle to be worked, loads and it becomes tighter.

Speaker 2:

If you don't address it or you don't work at flexibility again, it has a knock-on effect into the gym potentially.

Speaker 2:

Yeah, then the movement patterns in the gym. So then, if you haven't got a good movement pattern or good range of movement which you have, by the way, thank you you don't want to load a bad movement pattern as well. So if you're quite stiff and rigid and tight, the worst thing you can do is load it and put more weight through it and more weight, which is what you have to do to create some progressive overload in the gym, but not at the cost of bad technique and bad movement, but not at the cost of bad technique and bad movement. Like I go back to the squat situation, if you tip in excessively on a squat and you've got to put more weight on and more weight and more weight, it's going to make it worse. Then you have to tell people right, we need to back off a little bit, go a bit lighter, establish a big range of movement so we move better, posturally better, you perform better yeah, I remember you said about your wife because she was a dancer, wasn't?

Speaker 1:

yes, prime example and that she was in that tiptoe position.

Speaker 2:

Yeah, yeah, again, she's another one struggles with squatting flat foot. It's a great. I use a squat all the time. She highlights so many problems. You just get somebody to squat, put the hands there, I'll pump up the head. It highlights so many problems or potential problems. But yeah, going back to that, being in a tiptoe position, have to raise the heels on a squat just so we can get the range of movement.

Speaker 1:

Yeah, so I'm interested because you've had a lot of experience in the fitness industry. What changes have you seen over time, like from when you started to where we are now?

Speaker 2:

I'd say there's a lot of great information out there. There's a lot of stuff you can use to help. There's also the caveat to that is the downside to it. There's a lot of misinformation or disinformation out there, which creates so much confusion, doesn't it?

Speaker 2:

And then you think, is this a good option to do, or is that one? And I don't know who to believe this person and everyone seems to put himself in a camp and this is the only way. And it's not so. We all have a bias. We all gravitate towards what we think is right, but then it comes at well, they're wrong, that person's wrong and it's not the case. It's finding where the person fits and what's right for you or the individual. Yeah.

Speaker 2:

Whereas back in the day I say back in the day I sound old and I don't know, it wasn't like that you had your commercial gyms, your leisure centres. That was kind of it Off at the end of the scale you had your spitting sawdust bodybuilding gyms, which have always been around there's only really two Whereas now you've got a little like where you come, the private independent gyms, aren't you very good and different culture. But I say it's there. I say the information. We have a lot of good information available. Yeah, it's just sifting through the weeds and finding what's right for you as an individual and then learning as well. A lot of knowledge out there, isn't it now?

Speaker 1:

yeah, I was in the same place that I did not know what to believe and because you get it from all different angles and like, even like the media and social media and influencers, and I'm like I just don't know where to go now yeah, I don't know what, if what I was doing was wrong, or if I was on the right track, but not quite there yeah so that's why I was like I need somebody.

Speaker 2:

I need someone. I need someone who knows what they're talking about. There's a lot of money out there as well, and there's a lot of money to be made which don't get talked about. You can sell a product, endorse a product. You can be financially very set. Is it the right message for the person? No, I think that's a big problem as well.

Speaker 1:

Yeah, and it's well. I'm not sure how many people actually look at labels when they buy stuff. Now, no, Like I genuinely don't. I started doing that. I've told my family to do that, but like my mum bought a cordial drink and when I looked at the label I was like there's 12% sugar in that one.

Speaker 2:

Yeah.

Speaker 1:

And she didn't know. No, and you think you're being good because you're like well, I'm having water with this it's alright.

Speaker 2:

Yeah, and again, going back to helping people, the front of the label can be very good and shiny and appealing. Spin it round. That's another thing. People send me something. They say can I have this or can I eat that? And I'll say send me a picture. And they'll send me the front and it's like send me the back of it and I'll screenshot it, circle the ingredients, send it back and what do you think?

Speaker 1:

and then they look and go oh yeah yeah, because we had conversations like that when I first started as well, didn't we?

Speaker 2:

yeah, because we can look really good from the front. It can say it's got protein and it's good for the environment, it's heart health and you spin it around. No, but it looks good to the eye, doesn't it? Yeah. So people will I say, if you're out and about, send me a picture of it. And I'll say send me the back of it. Let's have a look at the ingredients and it's like going back to what I said at the start single list ingredients. You can't really go wrong. Water, start with that.

Speaker 1:

Just increase your water intake, just increase your water intake.

Speaker 2:

Get rid of your carbonated drinks. Get rid of your monster intake. Get rid of your carbonated drinks. Get rid of your monster drinks, your diet cokes and full fat cokes just get rid of them, simple.

Speaker 1:

Can you do that in a steady way? Yeah, obviously, Because it could be a lot, can't it yeah?

Speaker 2:

of course it can. I have the approach of like I don't want to steamroll in and just totally wipe out everything you're eating, but top three things off the top of your head what could you get rid of? And then if something comes out, it's like a pulley system. So you give me that let's replace it with this. Yeah, so you don't just go wipe it all out and then you left, got nothing left to eat. Then a week later head falls off, massive rebound back to your always.

Speaker 1:

So filter something out, introduce something good yeah slowly over time I was just gonna say what I liked about you was that you were in it for, like, the long term rather than a quick fix, yeah because we have made dietary changes in like our house and they were easy to do because I didn't feel like there was any pressure yeah and like there was one a few years ago.

Speaker 1:

Actually I don't really do lent, but I did that year and I gave up chocolate and the first week was like, oh yeah, I just bought a chocolate bar and after that I didn't miss it, so part of it I realized it was habit, yeah, and what I'm used to. Sometimes if I had a bad day I'd want to eat rubbish and I don't know why that was, but then I don't know if it's comfort eating, yeah, yeah, same with, like if I'm one of them where if I'm bored I'll eat.

Speaker 2:

Yeah, huge Common for a lot of people.

Speaker 1:

But now I'm like I try not to snack, so I have like my three meals a day. If I want a snack, I'll have one, like you said. Because I remember as well when I was like, well, I'm going out for a meal, and you were like enjoy it.

Speaker 2:

It's living, it's life. Yeah.

Speaker 1:

But you are made to feel by society and the media that well, no, if you're on a diet, you shouldn't be enjoying a three-course meal. You should be having a salad when you go out.

Speaker 2:

No, not at all. I'll be the first person to say go and enjoy a meal. It's part of life and living, and if it brings you joy having a chocolate bar brings you joy do it. It's when it derails you off your goal yeah.

Speaker 2:

So if it's repeatedly in and it's stalling you big time and it's sabotaging you, then address it. But one chocolate bar, no. Or like you say, if you go out for a meal, enjoy it. Don't look at the menu and think I better go for what's got the least amount of calories on it. Enjoy it, yeah, in that moment, because you don't look at the menu and think I'd better go for what's got the least amount of calories on it.

Speaker 2:

Enjoy it, yeah, in that moment, because you don't want to go home and go. I didn't enjoy that because I didn't enjoy the salad. It's not living, is it?

Speaker 1:

No.

Speaker 2:

But then your baseline of nutrition is far better now it is your activity levels is far better. So we're just layering it week by week, by week. And if you go to the seaside, like you did that time, go and get fish and chips. Yeah, it's true. If you go to miller and carter, enjoy a nice steak and a glass of wine, it won't derail you yeah especially now you've got all the other systems in place, which is keeping you on track so the differences between men and women in terms of training?

Speaker 1:

do we look at that completely separately? Yes totally Obviously. I know we're built differently, but what are the differences?

Speaker 2:

So we guys we have way more testosterone, more muscle mass, more bone density can tolerate potentially a bit more weight in the gym or load. So then we can cause a bit more trauma from a training point of view quite robust and can handle it. Obviously, if other factors are in place, like recovery as well. Foods, well, women. On the other hand, your female cycle. You have to work with that, don't we? Yeah, so if you just have one pattern of eating, let's say, for example, you're on low calorie, low fat all the time, trying to chase your tail, trying to lose a bit of weight, but then that doesn't work at certain points of your female cycle. So you have a 28 day, 30 day cycle, which we talked about working with your systems. So at certain points of it you can eat a certain way. Other part of your cycle you can eat more. The back end of your cycle you want to go a bit more carb heavy. That's how you work with a guy.

Speaker 2:

It's pretty straightforward you can just keep the food the same or similar and that won't negatively impact them from a hormonal standpoint and from a training standpoint right whereas let's say, for example, example, now it's the week before that time of the month and you're like I need to lose a bit of weight because I'm going out or whatever, and you go low calorie, low carb. You will derail yourself. You're not supporting yourself. So that time up your carbohydrates a little bit, don't stress yourself out, don't over train. Factor your carbohydrates a little bit, don't stress yourself out, don't over train. Factor in that and then start of your cycle. You might feel better and you can lift a bit more weight. So, depending on where you are being, a woman depends on how you eat, how you train, etc. Not the same all the way through, month in, month out, year in, year out.

Speaker 1:

It's working with you yeah it's more coming from like a hormonal standpoint so, speaking of hormones, yes with the, because I know you work with ladies that are going through the menopause yeah pre-menopause yeah I suppose that adds in. Does that add in something completely different?

Speaker 2:

yeah, that's very. It's very individual based and everyone is going up again. It's the person in front of that time. How you're feeling, how you're sleeping, what's going on dictates what we do that moment in time.

Speaker 2:

Generally it's a lot of stress management, causal management, whereas that might not be the case for yourself right now, but at that time, yeah, and then you've got to adapt training. You can't throw more stuff onto their plate, create more stress, so you might back off the weight, back off the volume, just to be a bit more relaxed, a little bit more rest. Going off holiday, they might have had an awful night's sleep the night before. The worst thing that I need to do now is put more stress on their systems, a bit bit more stretching, a bit more yoga based relaxation and then, if you feel good, attack it, lift some weight. Lift more weight, a bit more volume, a bit more reps, a little bit less rest, so it gets your heart rate up a bit more and it's a bit like working hard now, whereas that might not be the case the week after for them. I see.

Speaker 2:

So it's how it is. In that moment of time you can't just be just have a plan, because it totally goes off plan sometimes. Yeah.

Speaker 2:

Based on, just like, if you come to the gym and you're like I've had an awful night's sleep last night, the worst thing you can do is go heavy. The worst thing you can do is go heavy. You should go a little bit lighter, a little bit more rest, a bit more rep-orientated, so when you walk out you feel good, you've achieved something. You don't feel like, oh my God, that was hell. It'll crush you even more.

Speaker 1:

Yeah, that can affect confidence as well, can't it?

Speaker 2:

Confidence. Yeah, you don't want to walk out going. I was awful today. Didn't lift nowhere near as much weight as the previous time, or I've not done half as much of what I used to do. Yeah, it'll affect your confidence and you'll fall out of love with it, and so on yeah, so can we speak about age as well yeah I know you said you have a client.

Speaker 1:

That's, was it? 79? Yes, 79 so does training change with age or is it based on, like, how much exercise you've done throughout your life?

Speaker 2:

yeah, both of them so the older your training age, depending on you've done throughout your life. Yeah, both of them, so the older your training age. When I say your training age, how many years have you been weight training? Weight training specifically yes, so for you it'll be two years a year, whereas me it's 20 years. Yeah.

Speaker 2:

So my training age is higher than yours. So for me to get those adaptations and what I'm looking for, I have to work a little bit harder in certain areas where you don't, you get the newbie gains. But, going back to the age of someone elderly, depending what they've done, you have to look after them because the older you are, you don't bounce that well, do you when you fall. So looking after their bone density, keeping them posturally well, what their goal is as well, at that sort of age, it's when they'll be able to enjoy retirement and play golf yeah, support, supporting that the actual initial goal was to be able to bend down and pit the hole out the floor really whereas to me and you we just go down, pit the golf ball out the hole.

Speaker 2:

So flexibility was a big one yeah and obviously getting stronger for the sport.

Speaker 1:

Yeah yeah, because I know with my unicorn. So I, as you know, I study human physiology. Yeah, but, like we've learned about the muscle wastage that occurs as you get older, yeah, and it's just. You can't avoid it, it just happens to everybody yeah and then the need to eat protein, but people as they age, need more.

Speaker 2:

They need more, but they tend to eat less yeah, again, like you say, in modern societies it's been demonized. Answer you can't eat too much protein, it's bad for you. It's not. And again, the older you become, you can become anabolic resistant as well. So the ability to gain muscle I don't mean muscles in muscular, but to gain lean tissue or contractile tissue, which is going to serve your goal for skiing or golf it can be harder, so the requirements to gain muscle goes, or the emphasis on protein is even more than someone who's a bit younger yeah so more protein is required, and if you're weight training, even more I know there's research going on that's trying to discover ways to get protein into like the aging population yeah because they feel I say they.

Speaker 1:

It's like I speak for everybody. I'm not, but it's like, from what I've heard, as you get older you feel fuller, quicker yeah, so protein will fill you up yeah, and then if you're not eating as much, anyway, you're not getting as much to help your muscles, and no, no, no, and then yeah, you want it again.

Speaker 2:

It's called a sarcopenia. You're trying to offset that. It's a lack of bone or lack of um muscle wastage as you age. It's health benefits to that as well.

Speaker 1:

So weight training yeah, so it's never too late to start no, not at all no so if someone's sat at home thinking, oh no, I should have started when I was younger, it's not yeah, yeah, yeah, um, the chap we were talking about.

Speaker 2:

He only started two years ago, maybe, so starting your weight training experience mid 70s, some going and it helps maintain independence as well. Yeah, yeah yeah, like you say, it supports, you can enjoy that later in life, don't you? Yeah, not be walking around with a walking stick or stuff like that.

Speaker 1:

Yeah, so can I bring the conversation around to the risky side of fitness? Yes, so overtraining steroids, yo-yo dieting?

Speaker 2:

Yeah, yeah, should we start with overtraining. Yeah, Personally I don't think you can over train okay I think you're under recover. It's not. It's not supported. So you can train twice a week, four times a week, six times a week. You have to support it. And that's where I think people fall. They don't support what they're doing.

Speaker 1:

What would you classes support?

Speaker 2:

Nutritionally. Sleep, massage, stretching, yoga all those things add towards supporting that. So if you're gonna come to the gym and do three or four weight sessions a week and you're gonna go and do three or four runs, you might do a 5k, 10k, you might do class. It's a lot of demand on the body. Where's your rest? So the harder the gas is applied, the harder the brake has to go on as well at the same time. So if you're full on, everything's cranked, you have to rest. Just as good as that. So sleep days off they're important too.

Speaker 1:

So, from what you've seen with clients and your experience, is that something that doesn't happen?

Speaker 2:

Yeah, it can be. You have to tell some people to slow down a little bit. You can't sustain this output or you can't sustain it with your patterns of lifestyle. It's like you say you might go to gym five days a week and Saturday comes round and you're out and about doing what you're doing, not recovering well, drinking late nights. Then you're back round to Monday again and you go again and the cycle begins on it. Yeah. Not supporting it, so support it. Sleep-wise Huge one, huge Getting good quality sleep.

Speaker 1:

Does it matter how much sleep you get?

Speaker 2:

Like is there a number that we should be looking at? Everyone seems to go. Oh, you need eight hours.

Speaker 3:

It's the quality of your sleep which is important too, Right?

Speaker 2:

So if you go, you're in bed for eight hours, you're doing crocodile rolls all night and you disrupt your sleep patterns. That's not good. I could get six hours of really good sleep. Potentially that's better. Yeah, that makes sense.

Speaker 2:

And then what you do before you go to bed as well. So give yourself a little tip here give yourself two or three hours before you go to bed. Let your body rest and digest, put it in this state so it can sleep. You want to be eating before you go to bed and then your body's digesting food while you're trying to switch off. It's a little tip there get rid of blue light on your phone. Just little tiny hacks you can do which will support recovery. So again, if your output's really high you're doing emails late at night, looking at your phone until midnight, getting up at six, you go again. The wheels will fall off.

Speaker 1:

Yeah, that's. One thing I'm working on at the moment is being on my phone at night.

Speaker 2:

Yeah.

Speaker 1:

So I've made it. So it goes on. Do Not Disturb at 10.

Speaker 2:

Yep.

Speaker 1:

But I know it's, the first thing I do in the morning is look at my phone, so I'm already like switched on, yeah. Whereas. I don't want that. No, I want like Sunlight. Yeah, and an hour of nothing.

Speaker 2:

Yeah, let your body wake up naturally until I'm ready for it.

Speaker 1:

So I've. I put my phone on charge next to the bed. But I've made a decision. I'm going to put it on charge on the landing?

Speaker 2:

yeah, yeah, a little tip with that as well turn the blue light off on your phone and the settings yeah, so um, you go on settings, access, accessibility, text size and display. Scroll down on there and it's color filters gets the blue light off your phone.

Speaker 2:

I haven't done that little tip again going back to the recovery side of it. And it's free, cost you anything, yeah. So don't eat before you go to bed, get the blue light off your phone, promote that recovery and the sleep aspects of it. So it's not just when you're in bed, it's the beforehand as well the wind down the wind down, you want to prime your body so it's lifeable. When you do get in bed, it sleeps. You're not winding down in bed. And then it's two in the morning, jesus, I'm still awake. Yeah.

Speaker 2:

And then, like you touched on there about first thing in the morning, don't stare at the blue light. Let the body wake up naturally. If you can Get some sunlight, give the brain the information it needs. Yeah, obviously it's a bit hard where we live in manchester not a lot of sunlight. We try, yeah, if you can move and get some sunlight in early doors, if that's applicable to you, do it.

Speaker 1:

if not, to try and get some daylight or some bright light in your eyes we were actually talking yesterday, me and alan, that when the clocks change in october he will go to work in the dark and he'll come back home from work in the dark, yeah same and it's a bit depressing, really isn't?

Speaker 2:

it yeah again, and then part of his journey, like, if you get a gap in the day, get out and get some sunlight yeah, just a quick walk, just a quick walk around the block. Yeah, then it all adds towards. Well, you'll improve your step count. It improves everything. Improve your circulation.

Speaker 1:

You'll feel better do you notice a change with your clients when the seasons do change? Because I can't. I can't think of what it's called now, but is that?

Speaker 2:

sad. Yes, yes, yeah, one person. She, yeah, she struggled with that as well. So again, vitamin d. So something fair would be taking vitamin d, which we spoke about. Yeah, support that. Obviously it's a happy hormone. Get it from the sun and we lack of it. Obviously they're not everyone in the know every time it's here, sunlight now, especially this time of the year. Yeah, take some vitamin D. That could be an option for somebody in that situation.

Speaker 1:

Is that for like autumn and winter?

Speaker 2:

Yeah, so I generally don't take it during the summer because I like to get out in it and get exposed to it. And then I've recently just started taking it now. So come september time, yeah, start taking now all the way through till next year, spring, spring, correct again supplements. You don't want to take it all the time, phase it in, phase it out, different parts of the year. That would be a good one to take now, but then you don't necessarily need it in the summer if you get an exposure yeah, I know alan.

Speaker 1:

Sometimes he's in a room with no windows as well.

Speaker 2:

Yeah, obviously you've only got to look at the gym where we are. It's like a black tin can Apart from when the site's open. Apart from when the shutter's up. Yeah, I get in the morning. Little things, like when someone's with the working out the morning crew, like if I've got somebody in, go towards the shutter when it's up while they're resting. Get some sunlight in Back into your weeks. Back towards the shutter. Get some sunlight in. Just little tiny hacks, tiny tricks.

Speaker 1:

Okay, so steroids.

Speaker 2:

Yeah, it's Can you?

Speaker 1:

speak about them.

Speaker 2:

Yeah.

Speaker 1:

Because all I hear in the media is they're bad.

Speaker 2:

Yeah again, if that's your approach and that's the route you want to go down. We just understand the dangers of it.

Speaker 1:

What do they do for the body when people take them?

Speaker 2:

Many things. You can get huge muscle gains. You can get very lean very quick. Recovery's better, protein synthesis goes up. So talking about consuming protein and getting lean tissue and gaining muscle, that quadruples. Protein synthesis goes way up, so everything becomes a bit easier. There's also a trade-off in there. Like the downside of it, the negative side of it, which don't really get talked about, can affect yourself mentally. Stuff like that.

Speaker 2:

I was going back to some of the questions earlier about what's probably changed. I think that's a big one as well. Like I said, we had the commercial gyms spit and sawdust gyms so they've always been around steroids and performance-enhancing drugs and I think now they've had a massive transition into mainstream, whereas you didn't see people or be around people who was assisted in commercial gyms might be the odd person, but it was very what I call was general population, whereas now you could probably go to most gyms and there'll be someone you think is probably taking something. So it's been, it's in the mainstream. Now it's in like commercial gyms and private gyms and whatnot, whereas it very it just used to be in a bodybuilding gym and it was very separated right.

Speaker 2:

So when I first started bodybuilding gyms yeah commercial gyms. There wasn't really much where you come now. Does that make sense? Yeah, one of the other one of the other, whereas now now, I think that's a massive transition. Obviously, with social media and accessibility for it, you can get it anywhere and it's a quick fix. It happens rapid. So what would take you two or three years, you could probably achieve it in six months.

Speaker 1:

And what are the side effects of that?

Speaker 2:

Mental will be a big one. Fertility problems could be another one. Right. Especially if you're a guy. Obviously liver problems, heart problems, cardiovascular Could be an issue later on and especially if you get into it from an early age. Obviously we all get to the natural point you get get to like. From a guy's point of view, you get to like 30 odd. Your testosterone level starts to dip and it can be harder to keep fat off, it can be harder to gain muscle. Obviously there are factors around that how good your diet is, etc.

Speaker 2:

So you can get rapid, rapid results of it right so it has its place, it has its market out there. Just be very aware of that route. I'm not the most knowledgeable on that aspect of it, to be honest, because it's not what I work with or not what I see, but each of their own yeah, I felt like I needed to ask you to acknowledge it because it is there.

Speaker 2:

Yeah, yeah, yeah. In a nutshell, you can achieve a lot very quick, which takes away from you, can get away with eating a little bit of rubbish, not training particularly well, and you can get a lot closer to your goals than someone else who's doing it the hard way, the long way, the slog, you think? Yeah what do I do?

Speaker 1:

I'd probably feel from my personal opinion yeah, I would prefer the long group yeah, yeah, yeah, yeah.

Speaker 2:

Like you say, don't trade your biceps for your, your liver yeah do you mean there's going to be liver problems, heart problems later in life for the sake of having big biceps and shoulders? What do you want? There'll be great gains in the short term, but there'll be a long term trade off.

Speaker 1:

Just be aware of it and yo-yo dieting, because I was aware of this growing up yeah, same been around it.

Speaker 2:

Slimming world weight watchers Cambridge. This diet, that diet Just one step forward, two steps back. One step forward, two steps back.

Speaker 1:

So when people do yo-yo diet, I know because, like I said earlier, that you're on the path to have it sustained as a lifestyle. Yes, but with the yo-yo dieting like because my mum did that.

Speaker 2:

Yeah, my mum as well. Yeah, she did it. I grew up with her going. I remember going to Weight Watchers in Northern Northern Corp Ancoast at the time. I remember it, yeah, getting the little stickers and getting the gold stars and you've lost a half pound. She went skull eater looking. Really. Yes, and then at her biggest was probably on a size 18 to 20. If you're talking from a size 6 to 8, epic rebound.

Speaker 1:

So why does that happen? Because I know we mentioned about there's good fats. Yes, if you go low fat, avoid the fat. I'm scared of fats now.

Speaker 2:

Yeah.

Speaker 1:

Is it always going to come back on?

Speaker 2:

Yeah, because you just tank your hormones. So one of the big ones are thyroid. So if you go low fat, low calorie for too long, you downregulate thyroid. My job to you is enhance your thyroid output so your metabolism is ramped up, you can burn fuel at rest, you can train well, you've got a good output, but you've got a low calorie, low fat, especially low fat. You downregulate certain systems in the body which isn't good for fat loss so you can be lighter on the scales.

Speaker 2:

But what are you losing? Potentially losing muscle. You might lose a little bit of fat in the process. So when you're chasing that light number, light number, light number at what cost? You want to lose fat, not muscle or bone density, like we mentioned. So when you go low fat, it's a great way. But on the opposite, you have to factor in calories as well. So if you've got carbs, fats and protein, if you remove fats, that's just over double the amount of calories. So if you had 100 grams of protein, 100 grams of fat, 400, 900 calories, it's an easy way to get rid of calories and we all live in that calorie control model which is part of the equation. You can't get away from thermodynamics energy in energy out. What I like to focus on is the quality of the energy going in. Yeah.

Speaker 2:

So two thousand calories of what it's good quality, nutrient-dense food, not just anything to get that number down. Yeah you could put a snicker in there, you could put a pizza in it and still conform to that caloric goal. You will lose weight, but what are you losing and how are you feeling in the process?

Speaker 1:

yeah, because you want to fuel yourself, don't you yeah?

Speaker 2:

you want to fuel the gym. I had someone recently they were saying they've done pretty well, lost a couple of stone, not with me but off their own accord, but towards the end, like 1600 calories, quite low, it's not low, not low for her weight, but she felt horrendous nowhere. No oomph to her training lethargic, couldn't bother going to the gym near the end and it's like well, you still got adequate calories within 1600. It's not low, low, it's low. But the quality even wasn't the best. It's not supporting itself from a muscle point of view. Not enough protein, not enough fiber, not enough essential fats, not enough good fats, not looking after a gut. So, yes, it works, but just by removing fats you're going to have it could become problematic further down the line, especially because you need fat to make hormones Like for yourself.

Speaker 2:

Thyroid output, estrogen management we have testosterone you need the cholesterol, fatty foods to make sex hormones. So you need egg yolks, steak, fatty meats because of the cholesterol which has been demonised, but you need that to make sex hormones, testosterone, estrogen for you. You need it. It doesn't have to be over killed, but you need it present. So from a functionality point of view, a hormonal point of view, wiping it out totally will do you an injustice.

Speaker 1:

being a female, so just out of interest, I know you were talking about the thyroid.

Speaker 2:

Yeah.

Speaker 1:

If someone already has like hyper or hypothyroidism, can you work with them?

Speaker 2:

as well. Yeah, I have someone helping somebody now with hypothyroid Straight away. You'd be like, well, you need iodine in your diet.

Speaker 1:

What's that?

Speaker 2:

That's what you need to make thyroid or help with thyroid output.

Speaker 1:

Oh OK.

Speaker 2:

Comes in white fish and brazil nuts straight away. Bang job done. Incorporate that into it. Will that be the answer to it? No, it's obviously multi-factorial. Everything else has to come in play with that as well, but that could be a strategy to make sure that's present in your diet yeah, I don't know.

Speaker 1:

We talked about meats before yeah but like when you have a client that's vegetarian or vegan yeah, it's a different yeah yeah I remember you saying to me it's just a bit of a longer journey yeah, it can be.

Speaker 2:

It can be a little bit longer in that process to, because if you have, let's say, ribeye steak or a chicken breast, it's got a good amino acid profile. You need those amino acids to build muscle mass or what you want to. What you know has been looking toned to get that through non-meat product. It's a little bit harder. You need more of it. Then you consume more calories, or it can come with other higher amount of carbs or fats and other issues as well which come with that. It might touch your digestion a little bit more and so on. Yeah, but if that's your way, that might be what you have to do.

Speaker 2:

But personally I would go off that and go more meat, chicken, eggs, fish as a primary source of protein. You won't get any better quality bioavailable protein as well. So just on that, if you had 20 grams of protein through steak and 20 grams of protein through beans, pulses and lentils, you might not necessarily. The bioavailability of the beans, pulses and lentils are not that good in comparison to the steak. So, yeah, you might be looking at the package and of course it's got 20 grams of protein. You might barely break down and extract and utilise 10, 12 maybe, whereas the steak bang 20 grams. We talked about like increasing your protein intake, having to look after muscle mass and keeping you satiated. So, yeah, it's however you want to go about that.

Speaker 1:

Okay, so what's the importance of mindset as well with fitness and motivation?

Speaker 2:

Yeah, you need it, don't you? Because, like you say, there's loads of barriers and obstacles and you can easily go not really motivated today, but it's finding out why, like having a good. Why? Why do you want to lose weight? Why do you want to become stronger? If you've got a strong enough, why you'll do it. But it doesn't mean that you don't have your it doesn't mean you lack motivation or you don't want to do it. It could be anything, can't it?

Speaker 1:

Yeah, because life comes with the peaks and the troughs.

Speaker 2:

Yeah, it is yeah, yeah.

Speaker 1:

Because some weeks I can feel like, right, I mean, my thing is I have to exercise in the morning. Yeah, because then I know it's done and I'm not spending the day thinking, right, well, I've got to get home and then I need to do that.

Speaker 2:

And then go out. And then train at the night. Yeah, it's what's right for the individual, isn't it? So like straight away, you've identified that I can't come to. You't prefer. I used to train first thing in the morning. I prefer it a bit later now, but I could not train late at night, like some people train 7, 8 o'clock. If that's right for you, do it.

Speaker 1:

If it's not, train a bit earlier, like you say, in the morning ok, so from our conversation today, what is the biggest takeaway that you'd like the listeners to learn?

Speaker 2:

I'd say up your daily activity, move a little bit more, be aware of what you're eating. Like we talked about the labels, didn't we? Yeah, understand processed foods versus not, and just eat real whole foods as it is in nature. So nature won't make you fat and ill and sick Humans will. Yeah.

Speaker 2:

So if it walk, crawls, swim, sliver, fly, grows, eat it. You can't really go wrong as a basic principle of nutrition. If someone's made it and it's manufactured and processed, stay away from it. So look at the labels. One ingredient, good, good to go Up your water, something simple get rid of carbonated drinks or whatever it could be, and start with some low level activity, walk, preferably outside in the sunlight.

Speaker 2:

When we get it Again, it's all simple, simple information, which we've probably all heard before yeah, but like I said, the compounding effects of all the low level, simple things, yeah, and we've not, and that's not even factoring if you do go to the gym or you do go hiking or swimming or whatever your direct form of exercise is okay, so if people like to work with you I know you're not on social media, but how can they contact you? Um email. I'll be the best one at the current situation. However, I am looking at the process of getting like a bit of a platform so people can find me.

Speaker 2:

Oh, great yeah, early stages yeah, but I believe, like I say, it can help most people out start their journey so can I put your email in the show? Yeah, yeah, yeah, you can. Anything like that that gives people access if they've got any questions or any help.

Speaker 1:

Yeah, please get in contact great, and I will also put a link to pyramid performance gym yeah people want to check that out and that's based in stockport. So if you're local to manchester, yeah yeah, if you're local, pop down.

Speaker 2:

If you're not local, obviously with the modern day now online is available for people as well.

Speaker 1:

So if you, yes, you do work with people online as well, don't you? Yeah?

Speaker 2:

yeah, yeah, help people out quite far away, yeah yeah yeah, because again I think I say post pandemic and all that.

Speaker 1:

That was how it was yeah so yeah yeah, I remember you saying that you would send a video of because when I was at the gym prior to pyramid performance and I was doing it myself, yeah. I didn't have the technique yeah you're able to help people with that, even yeah yeah yeah, like we discussed, it was like I might say.

Speaker 2:

It puts the emphasis on yourself done it, so you have to potentially film yourself training yeah of a certain exercise, send it, correct it a bit more back and forth. However, it works. Yeah, you can always tie in the nutrition side of that as well and the food great.

Speaker 1:

Thanks so much for coming on, dave thank you very much for having me thanks. Thanks for listening to tranquil topics. You can follow me on instagram at tranquil topics and please rate, review and subscribe to this podcast wherever you're listening from. Thanks, and I'll be back in two weeks time with another episode. Bye, thank you.