The Pound of Cure Weight Loss Podcast
Hosted by obesity specialist Matthew Weiner, MD and dietitian Zoe Schroeder, RD, The Pound of Cure Weight Loss Podcast provides a comprehensive approach to weight loss. We cover nutrition, the new GLP-1 medications, and Bariatric Surgery in depth and answer tons of questions from our audience every week. Check out our website for video versions of the podcast: www.poundofcureweightloss.com/podcast
The Pound of Cure Weight Loss Podcast
Coach Dart: Interview With A Vegan Body Builder
In this episode of the Pound of Cure Weight Loss Podcast, Dr. Matthew Weiner and Zoe Schroeder, RD, chat with Coach Dart—a seasoned fitness coach and vegan bodybuilder. This dynamic conversation explores vegan bodybuilding, injury prevention, the importance of flexibility, and why hiring a fitness coach can transform your fitness journey.
Meet Coach Dart: From Personal Trainer to Vegan Bodybuilding Pro
With a decade of experience in personal training, Coach Dart specializes in High-Intensity Interval Training (HIIT), athlete training, weight loss, and competition prep. Dart’s journey into veganism began eight years ago, transforming his health and fitness. A plant-based diet significantly improved his digestion, recovery times, and energy levels, proving that a vegan lifestyle supports intense athletic training.
Dart’s Nutritional Foundation:
- Protein-rich staples: Chickpeas, tofu, edamame, and beans.
- Clean eating focus: Prioritizing whole, minimally processed foods.
- Structured meal prep: Weekly meal plans tailored to fitness goals.
Vegan Bodybuilding: Fueling Performance Naturally
Dart dispels the myth that plant-based diets can’t provide adequate protein for bodybuilding. He emphasizes that vegan nutrition is not only sufficient but also optimal for muscle recovery and growth.
Key Tips:
1. Hydration: Crucial for recovery and peak performance.
2. Simplicity: Whole, unprocessed foods build sustainable eating habits.
The Importance of Hiring a Fitness Coach
Fitness coaches offer accountability, motivation, and expert strategies. Dr. Weiner and Dart highlight how professional coaching ensures proper form, tracks progress, and prevents injuries.
Top Benefits:
- Personalized programs that evolve with your needs.
- Expert support to help you stay consistent and confident.
Avoiding Injuries: Pro Tips from Coach Dart
Preventing injuries starts with warm-ups and knowing your limits. Dart advocates for progressive overload and the importance of recovery days.
Injury Prevention Strategies:
- Dynamic warm-ups, like stretching and light cardio.
- Gradual increases in workout intensity to build strength safely.
How to Become More Flexible: A Beginner’s Guide
Flexibility enhances physical performance and reduces injury risks. Dart emphasizes incorporating daily stretching and practices like yoga for long-term benefits.
Steps to Improve Flexibility:
- Combine static and dynamic stretches for optimal results.
- Stay consistent with daily routines, even if for 10 minutes.
Holistic Wellness: Connecting Veganism and Mental Health
Dart shares how a plant-based diet complements mental clarity and recovery. By reducing inflammation and encouraging mindful eating, veganism fosters both physical and mental health.
Takeaways
This episode underscores the value of sustainable habits, whether you’re curious about vegan bodybuilding, looking to avoid injuries, or aiming to enhance flexibility.
Tune in to the Pound of Cure Weight Loss Podcast to hear more about Dart’s inspiring journey and practical advice for lifelong wellness.
You can work out six days, seven days a week, but if your nutrition is not there, you're just going to be going in circles. So I'm going to have them write everything they eat, tell them to eat clean, but just write it down, and then, when that week goes by, I'm going to tell them what they need to switch and change water intake and stuff like that.
Zoe:Welcome back to the Pound of Cure Weight Loss Podcast. We are here with my friend Dart. Welcome Dart, Welcome Dart.
Coach Dart:Thank you. Thank you for having me.
Zoe:Yeah, we're excited to talk with you today, so tell us a little bit about yourself.
Coach Dart:Well, my name is Coach Dart. I've been a personal trainer for the last 10 years. I'm co-owner of the Dumbbell Lab on 2922 East 22nd Street.
Zoe:In Tucson.
Coach Dart:Tucson, arizona, and In.
Zoe:Tucson, Tucson.
Dr. Weiner:Arizona, and what do you specialize in in terms of your personal training?
Coach Dart:Mostly I specialize in, you know, hiit training, weight loss, recently got into athlete training and then my favorite is bodybuilding prep for contest training.
Dr. Weiner:Have you ever participated in a bodybuilding contest.
Coach Dart:I have been competing for the last eight years, all natural.
Dr. Weiner:Okay, Now let's talk a little bit about your nutritional approach, because I think this is something we've talked about in the past on the podcast.
Zoe:One of the previous sorry to interrupt you. One of the previous episodes we were talking about vegan bodybuilders and I said I know one and then you said we got to bring him on the show.
Dr. Weiner:Yes, so you're a vegan.
Coach Dart:Yes, I've been vegan for the last eight years. About eight years ago I had some issues with my stomach and they wanted to give me all these meds. They ran some blood tests and they said you can take meds or just switch to plant-based. I immediately switched to plant-based Huh.
Zoe:What else like? What did you notice when you made that change? Did you notice?
Coach Dart:anything significant besides the stomach issues. The immediate change when I went plant-based was recovery. I felt like I can work out for seven days a week. Digestion was amazing. The bloating was gone. I just felt like energized.
Dr. Weiner:So how did you start Like? Were you a mediator before? I mean, did you love steak, or you know what was your diet like before you were a?
Coach Dart:vegan, like growing up, we never ate like steak. You know, we never ate steak. We didn't have the money for that. It was actually hamburger meat and just ground turkey and stuff like that. So I was never a big steak eater. Every now and then I just noticed a couple months before I got really sick eating steak. But yeah, I was never a huge meat eater, yeah.
Dr. Weiner:So how did you get started? Did you read a book, or where did the knowledge?
Coach Dart:come from Social media. I went to Pinterest, typed in vegan and just started copying some recipes and then immediately it was like trial and error. I went to the frozen section and got those high-sodium box meals and then, as the morning I got into it, I started getting the whole foods.
Dr. Weiner:Yeah, so specifically, what's the difference between a vegan and a?
Coach Dart:vegetarian, vegan is no animal products. So vegetarians you can have cheese, stuff like that, but no animal, no milk, no dairy is one of the biggest. No eggs, exactly Right. How about butter? No butter, no butter. But nowadays there's anything that's regular you can have is vegan.
Zoe:There's vegan butter yogurt, there's vegan meat, you know. So, yeah, it's come a long way. Do you eat a lot of those kind of more vegan, like processed vegan items, or do you try to keep it mostly whole foods?
Coach Dart:pretty much 99 whole foods yeah um, just because I compete in bodybuilding, we can have the sodium and it's just much healthier right.
Zoe:So the difference is probably the preparation, right. So talk to us about what your meal prep looks like, how you maybe build your meals to make sure you get enough protein in.
Coach Dart:So I meal prep every Sunday. Luckily, I just recently for the last like four months I got with a meal prep company and they cater to my vegan lifestyle, so that kind of helps. But it starts off with, like chickpeas Um, it was my main protein source um, tofu, edamame, my main three, and then beans. So I start from there and I just base it off. You know, start there and then I got my carbs and then my green veggies. It's pretty simple. What's the meal planning company you're using? Um, bizfit, okay, yeah, so they cater mostly to business professionals who are really busy. Um, that's why they came up with the name, but they'll, you know, cater to anyone.
Dr. Weiner:You can check it out on my own facebook or my own instagram so how does it work, like, let's say, someone out there is like okay, I'm interested in this bizfit thing, I would love someone, I want to be vegan or even you know, maybe you're not even fully vegan, but you do a lot of meal prep, so a lot of your meals are vegan, correct? How does?
Coach Dart:it work. They do regular meals and they also do vegan meals, so you just contact them. There's a website. You go and build your meals. It's cheaper if you do the subscription. Obviously you get a better discount, but if you're a meat eater, they cater to you. If you're, like me, vegan, they cater to myself. You do your orders by Friday, they deliver to pickup location on Monday and then there you go.
Dr. Weiner:So do you? Is it like, is it fully meal prepped, or they give you the stuff and then you have to do some work after?
Coach Dart:The one I like is fully prepped. So I have a it's called like vegan with veggies, and then they're also. They do in bulk. So you can do tofu, you can do ground turkey, you. And then they're also. They do in bulk, so you can do tofu, you can do ground turkey, you can do rice, you can do sweet potatoes and just build yourself. So it's up to you. So if you're like a competitor like myself, we do bulk. That way we can build our macros okay. But if you just want to just have your meals, just whatever the veggies, the protein and the carbs, they can build that out as well.
Dr. Weiner:Just heat it up and go and so you don't think that this is a disadvantage in terms of bodybuilding?
Coach Dart:not at all. Um, it's the last like five to ten years. There's more vegan professional bodybuilders. Um, if you go to instagram, obviously they're not going to be as well known as the you know the regular guys, but it's coming along, yeah. And if you guys watch the Netflix and you know Game Changers, and there's more Netflix and specials about plant-based versus, you know, meat eaters. It's science, you know, so it works.
Dr. Weiner:Yeah, there's a real push where a lot of athletes like Djokovic the tennis player was, I think, vegan for a while. Is that right? Yeah, big time. What are some other prominent vegan athletes out there?
Coach Dart:are some other prominent vegan athletes. Out there there's a couple um football players that have been gone big in basketball players um, yeah, yeah, like five years ago they would say, um, it's a couple running backs I can't think the name right now, but they were like you need animal protein. He wouldn't last. But you know they do last. Um basketball player um, kairi ervin is vegan. A couple of athletes are there. I mean they're getting fed whatever they want, so they have chefs that'll cater to them private, or they have a team chef that'll.
Zoe:You know pretty much, as long as you have your carbons, you know your carb resources for your energy, you're good well, it's also interesting you were mentioning about the recovery, so with these professional athletes maybe being able to recover better from those training sessions and games also, yeah, big time they're going to be carb heavy.
Coach Dart:Obviously Everyone wants to go 40, 40, 20, which is 40% protein, 40% carbs, 20% fats. But I'm thinking they're going 60% carbs, like 20 to 30% protein, and then the rest fats. So your body runs off carbs and fats. A lot of people think you need all this protein, but if you were to be stuck on an island, your body is going to survive off carbs and fats.
Dr. Weiner:So so yeah, because your body can make protein out of carbs. Correct and I think that's something people don't understand is that this idea that a carb must stay a carb and a fat must stay a fat and a protein must stay a fat protein. That's not how it works biochemically. I mean, there's all this crossover again biochemistry 101. I remember learning about how you can take protein and use it to metabolize glucose and how you can take glucose and use it to metabolize and create other proteins Correct.
Coach Dart:So the science behind it too. You know people think you need to match your body pound per. You know your weight and protein. That's not true, you know. Obviously they're going to have their scientific ways. But you know I'm 175 pounds and I probably do about a hundred grams of protein a day. I'm just not a big protein eater. I supplement it with a couple shakes and that, but I'm totally fine. I stay this way all year round. But you know that's up to the individual to determine where they need the exact amount of protein per their body weight. So you do protein shakes, correct, I do vegan protein shakes, just pea protein.
Dr. Weiner:I'm assuming Pea protein, correct.
Coach Dart:Okay, I do about two of those a day.
Dr. Weiner:Okay, and then what else is in that? Do you make your own pea protein shakes or do you do like a commercial pea protein shake?
Coach Dart:I just use a commercial one. There's one called Organe, I use gain I use yeah, yeah, that was pretty common and just whatever your digestive system can handle. You know people recommend certain brands, but even certain vegans can't handle certain protein because they're allergic or whatever. Their body just doesn't handle the digestion.
Dr. Weiner:So yeah, so. So how much, how many grams of protein you get from food versus how much do you get from?
Coach Dart:supplements probably 70 from food and then about 30% from supplements. So mostly food, yeah. Whole foods I'm a big fan of whole foods yeah.
Dr. Weiner:I mean, that would be my thought is, I wonder if it's even necessary Like that's. You know, you and I, I think we have a similar mindset, which is that, you know, it's not the more protein, the bigger the muscle. Correct, exactly.
Coach Dart:When I'm in prep, when I'm not in prep for a show, when I'm currently prepping for a show, I probably only do one protein shake a day. There's days I don't even do protein shake and I'm totally fine. You know, I'm not like losing a substantial amount of weight or anything like that.
Dr. Weiner:So yeah, what's different when you're prepping for a show? What are you doing differently than when you're not prepping? Differently than when you're not prepping? Can you kind of walk us through, like the whole bodybuilder, the life cycle of a bodybuilder?
Coach Dart:All right. So when you're prepping for a show, you usually start anywhere from 12 to 16 weeks. I do about 12 weeks because I kind of stay in shape all year round. You make sure your macros are there and you want to eat five to six meals a day and the biggest thing is diet and cardio. So you want to eat super clean and you want to. So, yeah, that's the biggest thing.
Zoe:In addition to your weightlifting.
Coach Dart:Correct, absolutely. So I've trained six days a week. I stick to. I don't really track macros, I just eat clean. I'm pretty weird about that. And then I do cardio six days a week, okay. How long do you lift weights? For About an hour and a half, okay. And then I do 45 minutes of cardio six days a week.
Dr. Weiner:And do you do like how do you come up with your exercise routine? Like, where's that? How do you.
Coach Dart:For me it's just years of experience. You know I'm going to always do my start of the week with my heaviest, which is on leg day on Mondays and Thursdays. And then Tuesdays is chest, wednesdays is back, thursdays is legs again, friday is shoulders.
Zoe:And then Saturday is like a full body day, okay, and then Sunday rest. Will you talk a little bit about how you take your experience and your personal like passion for fitness and how that relates to how you help your clients and maybe specifically people who are trying to lose weight through your exercise programming?
Coach Dart:Um, I got into the fitness business like in 2004,. I was selling memberships at a gym and then, you know, with that comes like a lot of pressure and sales. So I didn't want to get. I didn't really like that. So I switched over to the fitness side of things, which I remember just helping people walking through the floor and just really helping them and then they would come back to me and ask questions. So I got certified and just really fulfilling seeing people, you know, succeed.
Coach Dart:The biggest thing is the nutrition part, so I really tap into that. You can work out six days, seven days a week, but if your nutrition is not there you're just going to be going in circles. So I always tell people when I'm doing like an intro, I really go over their nutrition. How's their lifestyle? Is their spouse involved in that? Because if you're trying to eat clean, you have your kids or somebody else you know spouse involved in that. Because if you're trying to eat clean, you have your kids or somebody else you know throwing you garbage or not supporting you. It's just not going to be, you know, helpful so.
Dr. Weiner:So let's say someone's overweight and they come to you and that's you know, that's what we treat every day. Is patients struggling with obesity got it? Where would you start with someone who comes to you and let's say their diet's not so great and they're looking for weight loss, and let's just say they don't want to do meds, they don't want to do surgery, they really just want to focus on nutrition, lifestyle, fitness. What would you do for this patient?
Coach Dart:So I'm just going to pretty much interview them, ask what I've just said, ask about their home life and just tell me like a daily of what they're eating. And then for like we're going to immediately start working out, just usually doing body weight stuff, and then for like the first week I'm going to have them write everything they eat, tell them to eat clean, but just write it down. And then when that week goes by, I'm going to tell them what they need to switch and change water intake and stuff like that. But for that first week I'm not going to put a lot of pressure on them.
Zoe:I'm going to just say give me your daily of what you've eaten today and then. So with the fitness side of things like introducing the resistance, but via body weight, so that is maybe a little bit lower barrier to entry, less intimidating how do you feel like that progression is in terms of like? When someone starts out body weight, maybe they're intimidated by the gym. How do you help them progress to the point where we see, we see your clients on your Instagram. You know they're, they're doing all sorts of really intense workouts and you've been able to help them progress to that point. So talk a little bit about that process.
Coach Dart:Yeah, especially with, you know, large people or overweight people. I have a guy who I started training him in 2014. He's, you know, gone on and travel and he came back to Tucson. He's was 200 back then. Now he's 366. For the first two weeks we had nothing but body weight. You know he couldn't do a pushups, body weight, squat, medicine balls and stuff like that just to get his body, you know, used to training again. And you want to injure someone. Even if it's five pounds or 10 pounds, you could possibly injure them because their muscles and joints are not ready. And then we'll slowly transition to, like TRXs and, you know, battle ropes and stuff like that. But you really want to get someone, somebody, just not just to throw you in weights and start cranking weights. Your body's just not ready for that, especially if it hadn't worked out in years or months, you know.
Dr. Weiner:Yeah, yeah. So what are some tech, I mean, what are some things? I'm a few years older than you Okay, a couple and I feel like for me, I'm just. I'm like, from one injury to the next, to the next, to the next, it's just kind of. I'm always either like getting over an injury or just got an injury and recovering from it and dealing with it. Like what do you do to exercise and to keep yourself safe? Because that's something that I've seen so frequently is someone's like I'm going to exercise, yeah, and then they show up at the gym and like a week later they throw their back out and they're in bed and limping around for a month and they gain 12 pounds as a result of that experience. And they're in bed and limping around for a month and they gain 12 pounds as a result of that experience. So what can someone do to prevent injury? And, as kind of a side note, do you think, being a vegan, that protects you from?
Coach Dart:injury. First of all, you want to hire a coach. I always use that analogy. I don't know anything about cars, I suck at it. So if anything wrong with my car, I hire somebody. Same thing with your body nutrition Just hire a coach. Spend the money. In the long run you're going to end up spending the money anyway. But for me it's like we're switching seasons, so it's getting a little bit colder eventually.
Coach Dart:Now it's hot right now, but warmup is huge. Right, you never want to stretch cold muscles. So a dynamic warmup, five, 10 minutes on a treadmill, some light stretching that really helps. And then your recovery. You know the food you eat. You know a meat eater is going to battle you versus a vegan. They'll go back and forth and saying, oh, meat is better for you versus a vegan, plant-based.
Coach Dart:The science is there. Your recovery and all that. I'm going to go to the plant-based side. But recovery after you work out. You got to get that protein, you got to do your carbs and refuel. You're breaking everything down, so you want to refuel and replenish afterward. So that's a big thing as far as throwing your back on the stuff. Stretch afterward, foam roll massages they got cold plunges, all that really helps. Um, foam rolling, just got to do all the things you know. Cold plunges cold plunges is a new thing. Yeah, are you into those? I can do two minutes. They say do three for, you know, health reasons I did three and I slept like a baby. But, um, yeah, I mean it's it helps. You see a of athletes.
Dr. Weiner:Have you ever done a cold plunge Zoe?
Coach Dart:Three minutes Zoe Three minutes.
Zoe:I get cold so easy. I had a sweater on earlier today.
Dr. Weiner:To me that's like the craziest idea I've ever heard is to willingly put yourself in. I mean, what's the temperature of this water?
Coach Dart:Like 65 degrees. Wait or no, this might be lower than that, yeah, 65,.
Dr. Weiner:I feel like I might be able to handle that this is like 40 degrees or something.
Zoe:Yeah, you're probably right.
Coach Dart:That first time I did it. We had a guy.
Dr. Weiner:Let's look that up, zoe, look that up for us.
Coach Dart:The first time I got there was this guy, I don't know. He just gave us this. He had everybody meditate for like 10 minutes.
Zoe:Yeah, because it, once you get in that water I made sure to have my phone there for three minutes and I was just concentrating on my breathing 50 to 60.
Coach Dart:I was basically 60, 65. Yeah, so the main thing is you're breathing to get through those three minutes and you're going to sleep better. Your joints are going to be. You know, it feels like it would be the longest three minutes of my life.
Zoe:Well, I think about, like you know, oh yeah, that sounds great, I want to start doing that for my health. And then you know how many times I didn't want to go into a pool or a lake or whatever because it was too cold.
Dr. Weiner:And I'm like ah. I mean, like if the shower's cold when I walk into it in the morning, it like ruins my day. The whole cold plunge thing, I mean I think the science is there and I think if you can pull it off and and I I just have so much respect for someone who's like I'm going to make myself so miserable.
Zoe:Mental discipline.
Dr. Weiner:That only through, like focused breathing will I ever be able to endure that period of time. You know, like the me, that just it's such an exercise in mental strength. I, you know, I don't know that I've got that mental strength, mental strength.
Coach Dart:I don't know that I've got that mental strength. I think if I was a professional athlete I'm making millions. Obviously I would do it because you want your body in tip-top shape. But you see the football players and basketball players, they ice their knees afterward. That's a little bit different, but the cold plunge, I'm with you.
Dr. Weiner:I think something else I really like is your discussion about a coach, and I'll be honest with you. So that's something that's always really bothered me about surgery. I mean because surgery, to some degree, is a performance sport. Right, You're in there, you're moving around, you're making decisions, you're using your hand, your body and you're executing something that's going to impact someone's life tremendously. And during residency and training there's a tremendous amount of coaching, but at some point it's kind of like go little bird, fly, You're on your own now.
Dr. Weiner:Something I'm trying to implement at our hospital is a coaching program so that we're looking at and coaching each other, not as a punitive measure like oh, you had a complication, you need to be coached, but more as a let's all get better at doing this surgery, let's kind of share experiences, let's get a second opinion and kind of coach each other. So I think that's really so important. Zoe's a coach for all of our patients, and I think I'm starting to kind of use that term. More is that she's kind of our nutrition coach, as opposed to you know someone who's just giving you some information, yeah. Well, something I wanted to piggyback off of as well to you know someone who's just giving you some information? Yeah.
Zoe:Well, something I wanted to piggyback off of as well, when you were talking about how to prevent injury and you had mentioned hiring a coach, there's a big difference between you know, maybe having a relatively sedentary lifestyle and deciding okay, I'm going to start exercising and going in the gym, pushing yourself too hard, getting injured. Okay, I'm going to start exercising and going in the gym, pushing yourself too hard, getting injured. And then you know oh well, oh well, for another six months, right? Versus having a plan, having a professional help you progress in a very safe and progressive way.
Coach Dart:Yeah, it's just about knowledge too. You know, driving here, I literally signed a lady up online coach, online client, because she's been trying these you know workouts from apps and stuff and she's trying to lose 20 pounds. She was doing it all wrong, she was telling me. I basically interviewed her on here. She just didn't have any knowledge. She's a great motivational speaker, she's good at women's and all this and stuff. She's an amazing woman but she just doesn't have the knowledge. So she's going to make an investment and put that money aside.
Zoe:Investing in yourself and your health. It's investing in your future, right. Like you said earlier, you're either going to invest that money now or it's going to be a health cost later on.
Coach Dart:Absolutely.
Zoe:Right Like the hospital stays whatever it is.
Dr. Weiner:It's. Yeah, healthcare is expensive. Yeah, you get sick. It's expensive.
Coach Dart:Yeah, and then do your own homework. I have a client actually now she's doing the weight loss surgery in a couple of weeks in Nogales or whatever, and usually she's she's having the weight loss surgery in Nogales Actually correction, tijuana, mexico. I'll say so, yeah, for finance reasons, but yeah, no, I get it. She's doing the homework herself, she's doing all the studying, she's got all the cookbooks. She's, you know, changing her lifestyle now, which is huge. I told her to do all that before, because if it's not here, you're not going to. You know, do it afterward. You know how that goes. So proud of her I want to tell you something.
Dr. Weiner:We see I've seen a lot of patients go to Nogales or Tijuana for bariatric surgery who had insurance coverage for it. Oh, wow, gotcha A lot. There are people out there who assume, hey, I've never had, I'm just, I don't have coverage because I have insurance and there's no way they cover it. Bariatric surgery is only cash. 95% of insurance policies cover Really Including access In Arizona, if you have access, it covers bariatric surgery fully zero dollars?
Coach Dart:Do you just see that there's no knowledge? They don't know. Is that what you're saying?
Dr. Weiner:I think a lot of people out there because we see people who don't have coverage for bariatric surgery see that very uncommonly. It's very uncommon. I see probably 40 or 50 new patients a month here in our practice for surgery evaluations. Maybe one of those 40 might not have coverage, oh wow. So make sure before she goes down to Tijuana make sure she's checked her insurance policy.
Coach Dart:Yeah, she's a regional manager for a property manager company, so she has amazing insurance.
Zoe:Yeah, I bet she's covered.
Coach Dart:She might have coverage.
Zoe:She's already paid the $4,500, so unfortunately, Okay, but anyway, that's a little side note.
Dr. Weiner:have coverage she's already paid the 4,500 bucks, so she's unfortunate. Yeah, yeah, okay, but anyway, side, that's a little side note yeah, um, so so what kind of stretches do you think people should be doing? Like if you wanted to start improving your flexibility? That's something I've always, you know, I've always wanted to do them. Yeah, I wasn't like I could never even sit like cross-legged, um is even like as a child I a child my knees would pop up. Yeah, what do you do for flexibility? What's a good way to kind of improve?
Coach Dart:your flexibility. Take a yoga class, even if you're a guy, if you're big, football players are starting to do it now. They'll help you. They'll give you blocks, but that'll just get your body used to it, because if you just want to lay on the floor and start stretching stiff muscles, you're probably going to injure yourself. If you like heat, hot yoga is amazing, but yeah, just start there by taking a basic yoga class.
Dr. Weiner:Yeah, I've taken yoga classes. There weren't enough bricks in the room, I think, for me Propping this up and propping that up and trying to get me to bend over.
Coach Dart:And if you're in Tucson, Arizona, on the north side, there's an actual massage person that does stretches and if you can invest in that, that would be ideal. I've heard of the Stretch Lab.
Dr. Weiner:There you go. Is that what it is?
Coach Dart:Yeah, so you think those are good quality and they do a nice job Most people are going to YouTube and do it themselves and find out their heart rate, but I would suggest me personally, just take a yoga class and then, yeah, the stretching lab was amazing, awesome, awesome yeah.
Zoe:So if somebody is in the Tucson area and wants to maybe work with you you know, get personal training or whatever it is how can people get in touch with you?
Coach Dart:DM me on Instagram, coach Dart, or Facebook. My name is Dartanian Goff. Send me a DM. Get back to you immediately, coach Dart.
Dr. Weiner:Coach Dart, yeah, d-a-r-t, d-a-r-t. All right. I love it. And what I really love is you kind of bringing this idea that you can be in fantastic shape, you can build muscle Absolutely and do not need to eat massive doses of animal protein to do it Correct Exactly, in fact, don't even need to eat massive doses of protein to do it Correct. So I think that, to me, is something that's really, really important for us to get out there, because we see so many people kind of almost gaining weight, taking in these huge doses of animal protein, oftentimes not doing the exercise and the work that you really should be at if you're consuming that much protein. So I think that's such a great message for people out there and I think you know, keep up the good work, appreciate it, thank you.
Zoe:Thanks for coming, Dart.
Dr. Weiner:Thank you All right.
Zoe:Thank you.
Coach Dart:See you next time, all right.
