F3 Podcast - Faith, Family, and Finance
A Gaddis Premier Wealth Advisors Podcast.
Content here is for illustrative purposes and general information only. It is not legal, tax, or individualized financial advice; nor is it a recommendation to buy, sell, or hold any specific security, or engage in anyspecific trading strategy. Results will vary. Past performance is no indication of future results or success. Market conditions change continuously. This commentary reflects the personal opinions, viewpoints, andanalyses of the speakers. It does not necessarily represent those of Gaddis Premier Wealth Advisors, Private Client Services, their clients, or their employees. This commentary should not be regarded as a descriptionof advisory services provided by or Gaddis Premier Wealth Advisors, or performance returns of any client. The views reflected in the commentary are subject to change at any time without notice. Securities offeredby Registered Representatives through Private Client Services. Member FINRA / SIPC. Advisory services offered by Investment Advisory Representatives of Gaddis Premier Wealth Advisors, a registered investmentadvisor. Private Client Services and Gaddis Premier Wealth Advisors are unaffiliated entities. Advisory services are only offered to clients or prospective clients where Gaddis Premier Wealth Advisors and itsrepresentatives are properly licensed or exempt from licensure. No advisory services may be rendered by Gaddis Premier Wealth Advisors unless a client agreement is in place.
F3 Podcast - Faith, Family, and Finance
Mark Meeks | Episode 13 | Fitness Journeys, Overcoming Limits, and the Power of Community Support
Join us and explore the incredible fitness journeys that redefine limits with our guest, Mark Meeks, co-owner of Redline Functional Fitness and mastermind behind the Fit Over 40 program. Hear about extraordinary personal milestones, like a new mom impressively deadlifting 220 pounds, and the vibrant sense of camaraderie that turns workouts into friendly competitions. We delve into the magic of pushing past perceived limits with the concept of progressive overload, showing how persistence and community support lead to unexpected achievements for those who once doubted their abilities.
Our conversation doesn't stop at physical strength; it uncovers the transformative power of fitness in overcoming personal fears and health challenges. From aspirations like playing with children to mending family health issues through minor lifestyle changes, the narratives highlight diverse motivations that drive people to hit the gym. As we share heartfelt stories, including a nurse practitioner's inspiring journey to better health, we underscore how personalized fitness plans and community encouragement can profoundly impact lives.
Prepare to be inspired by Amanda's remarkable transformation, a journey of healing fueled by faith, exercise, and nutrition. Her story is a testament to the power of belief, leading to improvements in health and vision, and a loss of 46 pounds, all achieved through consistency and support. We also cover essential topics like foundational movements for longevity and the importance of a growth mindset, illustrating how resilience and community are key to achieving long-term health and well-being. Tune in for practical insights and motivational stories that may just spark your own fitness transformation.
Hey everyone, my name is Derek Hines and I am a partner here at Gattis Premier Wealth Advisors and today we've got Mark Meeks. The Mark Meeks and he is the owner. Are you guys? Are you and Kelsey co-owners? Yes, okay. So he's the co-owner, with his wife, kelsey, at Redline Functional Fitness and he also has a program called Fit Over 40. So thanks for joining us, mark, thank you. Program called fit over 40. So thanks for joining us.
Speaker 2:Mark, thank you, and I could just go for one. I don't want to freak you out just one one rep, yeah, and she was pretty tired, and so she got underneath it and bam did one rep. It was difficult, I mean. She could have done two or three, yeah, and she might have got all five, you never know. Yeah, and then I'll get carol. She was right behind her and I go. You ever, she goes. I'm going to hit that bar next. I go. You ever done 125? She goes? No, I said you will today. I forgot what she was doing. Yeah, something similar right behind her, she just down and up. I mean it was heavy for her, yeah, but it was a good. I go. That's what 85% feels like right there, yeah, and that's awesome. I said quit thinking that 50% is 85%. That's where we're supposed to be at.
Speaker 2:Then I had like another lady today. She was deadlifting and she ended up getting a and you look at her and you're like, oh, she's the picture of fitness. Yeah, no, she's just a mom, a new mom. Yeah, she has a little bitty baby, less than a year old, and she deadlifted 220 for three, most she's ever done and I'm like that is amazing. Had another lady today. We did some your snatches.
Speaker 2:This is slow, kind of a slower day. You're not going to be rushed on anything. We'll bike, get off. You're only going to do 10, 5 each arm. There's no way. Yes, you can just try. It just throws it up there like nothing, yeah, and I guess she's having to drop underneath it. Yeah, she's not used to having to do that. And there was somebody else today. Oh, I had another lady that's never done anything over 35, do a 40. And then I have a buddy of mine, he's in there. He went and grabbed the 50 for his, but he looked over and one of the well, we had some pretty fit people over there had one of the well, I'm going to have some pretty fit people over there I had one of the girls doing a 50 pound.
Speaker 1:Yeah Dang it. I'm sure I know who that girl was man, he goes I can't do the 70.
Speaker 2:I'm like, grab that 60. He got, he grabbed a 60. And he's like I really don't. I'm like, cause you got to focus, just can't fly there. Yeah, well, that one girl's pretty fit. Yeah, she is. Yeah, she's pretty strong.
Speaker 1:And so yeah, gail's telling me what, what, what, what, that one girl's lifting and I'm like I don't know that I would do that.
Speaker 2:So, uh, me there's. We like to tease each other a little bit, you know, and just kind of push each other. So you got to do the 50 because, if not, she knows she'll hear about it from me, yeah, and whatnot, which makes it kind of fun, yeah. And then, um, it's awesome. I got some guys there in a oh man, it's hilarious. They are in this bench press contest, okay, and, and you know, we don't bench press a lot, but we've been doing bench. We just have a press day. I'll let them pick the press they want to do. And of course, a lot of the guys want to do bench press. And this has been about probably I don't know, maybe a month and a half ago. We started and some of the guys were kind of impressed and of course you look at somebody and you're like at somebody. You're like man, you're old. I I'll outlet you. Any day of the week they get under the barbell.
Speaker 2:The story's changing. I have this, this one guy in there, he's 45 ish, 44, 45, yeah, and they work up to, like I don't know, 220, 225, 230, something like that they busted out for they do reps with it, but the one guy who's a little bit bigger, couldn't do it, man. I get home my phone starts blowing up. I cannot believe. I cannot believe he could do that. He needs to be in line for his double arp card, not outlifting, not outlifting me on the bench press in the next week. We go in there and it's like they're just they are, and you know, I've taught them progressive overload so and they're doing it just perfect. Well, and I might be fast forwarding a few weeks here, but next thing, you know, this guy hits 250. The other guy ended up getting 225. And then the next week goes, the guy hit like 265. Yeah, and then I think he did like 255 for three and four, and he turns around and does 265 just for fun.
Speaker 2:And so and these are guys you look at they're not supposed to be able to do that much. Yeah, and of course, you know the guy who's bigger. He's so mad, he's so mad. Is he like like big, bigger he's? He's a tall guy. Yep, if I said his name you'd know him, so I'm not going to. Yeah, so long limbs, yes, alright, and so he does bring that up every now and then, but he does. And of course you know, you know guys with shorter limbs, you short midgets and you know guys with shorter limbs, you short midgets and you know y'all can. No wonder y'all can lift more and I'm like, hey, you're under tension more, so you should technically be stronger, so shit and so but it's, it's pretty funny that that they're, that they're at it and they are going. It's just a stupid bench press. Yeah, you going, it's just a stupid bench press. Yeah, you know, boys will be boys, that's right.
Speaker 1:It's camaraderie, yeah, so yeah, I think that's awesome. Carol was telling me last night we were talking about it, and so she. I don't know if she's told you this or not, but she has a goal. She wants to do a strict pull-up. She told those purple, those new purple bands, work really good, though of course they do. God, I hate it.
Speaker 2:He's like I really like those new purple bands they got. I haven't told your wife this yet and I'm not going to. Yeah, alright, because she's committed doing so. She doesn't necessarily refuse to do ring rows, but she's committed to doing a banded pull up and I'm okay with that. Yeah, but the yeah, but the way she does them, it's ruining my band. That's why I had to buy. She wraps them around the J-hook. She's using that band for all it's worth. Oh, yeah, she wraps them around the J-hooks instead of tying them, and it's a little bit easier that way. Yeah, so I let her do it. But you know, so I had to go buy new bands because they're all Funny.
Speaker 2:Some of the old ones have been there for a long time. Yeah, man them. Things are like there's nothing left to it. They want to mess with somebody. They're like, well, hey, carol's doing a purple band, I'll do a purple band. You give them like a used one that's two years old. Yeah, go ahead. If Carol can do it, you can do it. And they're like how is she doing that? I don't agree with you. She's strong, I think that's awesome.
Speaker 1:Oh man, well, I love like I've just I've been so I've been so happy with like Carol, you know she really you know she did the whole like coaching thing with Kelsey for a while and then that got her kind of used to the idea of working out and then she joined the gym.
Speaker 2:And it's just been awesome. You know, what's awesome about your wife and a lot of the people that she's brought in is, you know, don't get me wrong I love fitness, I love everything about it, but the older you get, all right. So I turned 50 in a month, derek. Okay, so you're 10 years older than me, so I got something. I got something that I'm going to do around my birthday.
Speaker 1:We'll get into that in a minute, but anyway, you have to change the name of your shirt to fit over 50.
Speaker 2:No, I'm still over 40. But so, carol, is your typical I mean poster child of, hey, I'm a mom, and for so long people, mothers and even fathers, hey, it is my job to raise my kids, support them, and basically you put anything for yourself on the back burner. Yeah, the problem with that is you end up not being a better parent in the long run. Yeah, you can be at first, that's right. But what happens when them kids are out of school? Because people don't know it? I mean, I think you know this. You know I have kids from 32 to two. Okay, so I know what it's like to raise kids, get them out, and all of a sudden you're like man, that went by really fast, yes, so, but Carol, she'll, she comes in, her and Kelsey met with several months, however long that was, I don't scared, all right, but what she didn't understand, she sees it now. I'm sure that I don't care what they look like, what size they are, how old they are, everybody's scared to walk in a place like ours. Yes, okay, it's intimidating, Very intimidating, and kind of there's always seeing barbells because, example, carol, the poster child of being a mom, she's never touched a barbell before. No, what is that? Then you see a pull-up rig and you're like what is that? Where are the machines? Where's that treadmill, you know, yeah. And so they walk in and they don't know what to expect. But it takes one day, one day, so 45 minutes, and they're hooked, all right. And so the cool thing is and this is what I want to see is more moms and more dads like that.
Speaker 2:Okay, I don't have it's fun getting the people that are fit and that are strong. I mean, they they're. It's fun. But if, depending on their backgrounds and stuff, sometimes they're just kind of a tool bag and and they are very needy people, yeah, okay, yeah, I'm like you don't, you don't need me, okay, just go. Or they want to show off or whatever. Hey, that's fine, we don't. You know, it's fun when they get PRs, but I would rather see Carol back squat 125. Yeah, then somebody deadlift 600 pounds any day of the week.
Speaker 2:Yeah, you get people in there hooping and hollering for her, um or for anybody in there. It's, it's amazing, um, those are the people that I'm after, those are the people that I want to see, and I feel like that's kind of like my mission in life right now. Yeah, uh, in seeing that, because I'm telling you so Carol brought in Sarah and and this happens a lot too this is not the first time I've heard it yeah, after day one with Sarah, she goes. I wanted to come here a year ago but I was too scared and she was in tears telling that story and I'm like I wish you'd have came a year ago. Yeah, but I'm glad you came.
Speaker 2:Yes, and people just are keep, and what's funny is so I'll get somebody, let's say like you, all, right, you look like you're in shape. I don't know if you are anymore or not, but hey, you look like you're in shape. You know you may walk up. Oh, mark, I want to join the gym, but man, I'm just you're going to be in a room full of people that don't look like they're in shape, and that's what it's about. Yeah, we're not.
Speaker 2:Everybody has their own individual goals. I got my buddy who wants to bench press more than anybody. Okay, that's fine. And you know he wants bigger arms and a bigger chest. Hey, I'm here for you. That's fine. He's, he's almost 40. He's right, around 40.
Speaker 2:Yeah, um, but um. But a lot of people just want to be able to play with their kids. That's right, and and I, um, I kind of preached this in the last few years, both my parents have died, all right, and they died a miserable death. Okay, uh, the healthcare system, uh, left, left them down, in my opinion, um, and it's just like'd be one if, hey, if you're on medicare, you're a dollar, okay, yeah, whatever we do to keep you in here longer, hey, all the drugs, hey, free money, but that's another story for another day.
Speaker 2:But the thing is, though, um, because the health care system is not about getting people cured or healthy, it's about maintaining, it's about perpetuating the healthcare system, yes, but hey, you know what? In their defense, people come in hey, doc, I'm sick. Okay, hey, eat protein, don't overeat, you won't be fat, you got a pill here? In their defense, I would get. You know, it's kind of like dealing with a troubled kid Fine, just go do it, kind of a thing. So, in their defense, I'm like, hey, whatever.
Speaker 2:But the point is, you take my parents for an example. You go back a few years, and my parents worked hard, all right years, and my parents worked hard, all right, and they were dirt poor, worked everything from the ground up, and, um, you go back a few years. If you change just a few minor things on their activity and their nutrition, they'd probably still be alive today. All right, my mom did end up getting parkinson's, so that might have had a different, but it would be a different life.
Speaker 2:I went and talked to um. We had a guy at um, a church, I to Medill, and he had Parkinson's and he was right around my mom's age, maybe a little bit younger, but in a fluent family, let's just say that and he traveled the world looking for something to help him with his Parkinson's. And they got the little thing they put in their brain. They trigger something and boom, all of a sudden the guy's like a thousand times better and I'm like awesome. And now that's been several years ago and I know a lot of that is here in America today. And so I went to the neurologist with her one time and I go, hey, could she qualify? I don't remember what it was called then, but they actually were looking into it. He just goes, goes, why. And I'm like why not? Well, she can't do this and can't do that and it was just the most discouraging. Yeah, no value from that visit, yeah, whatsoever.
Speaker 2:But my point is the nutrition and your exercise. You will live long into life because you do not want to end up in a nursing home. And if you think your kids are going to take care of you, they're not. Yeah, look at the parents that are in there today. What are their kids doing? There's a lake. On the weekends, they're having a good time, they're going to the movies raising their families Very few kids, I guess what. The parents are still in the nursing home? Yeah, outside. God forbid any you know, any kind of wreck or what I'm talking about. Just from something that you can change from your normal nutrition and exercise, yeah, which is most things? Yeah, and so you know that's my mission. A lot you get people that are they're scared to come to the gym, they don't want to come to the gym, and you baby them a little bit and it's amazing how their minds will just change in a matter of weeks.
Speaker 1:Yeah, well, and what you do? I love it because it's so scalable. Yes, right, everything's scalable. Grab a smaller weight, you know. Step up on a box, Don't jump.
Speaker 2:Just step. You want to hear a real cool story about scalability? Yeah, I just found out this morning, though, that our church actually went out and did an interview with her, all right, so this is crazy. This is a crazy story. I think I know where you're going, but so Crazy story. I think I know where you're going, but so I have this lady that comes in. She's a nurse, she's now a nurse practitioner yes, one of my good friends. Okay, and we work out together. And she comes in one Friday and she goes hey, my mom wants to, yep Wants to join. Yeah, and I go, wants to work out. Yeah, I told. I told of stuff over the last 10 years.
Speaker 1:Yeah, so this lady is a nurse practitioner and she says, hey, I think she wants to bring her mom in Yep.
Speaker 2:Her mother in. I'm like, okay, cool, and I go, where's she at? She goes, she's blind. And first time I I freaked out a little bit, to the point where I might have been not rude, but just like I was way uncomfortable, like I said, hey, this might be above my pay grade, I don't know. I'm like, no, no. And of course her daughter goes. Well, she's here In the car. Like, she's in the car, she's walking in the door right after that, anyway, there's no way she's blind. But man, she has a stick and I'm like, well, that's, I'll get her through one one. She's blind, she's got, she's blind. She cannot see nothing, nothing, wow, all right. And um, and I'm like, okay, I'll figure it out, I can make a station for her to fill around. Yeah, so how did she, kind of like, how did she get blind? Um, I can't remember exactly how she got blind, but I know she was a nurse working here at Durant Hospital and then, whatever happened, she went blind.
Speaker 2:I forget how long it's been, okay, okay, I'm not going to say any dates, but I want to say a year to two years, maybe longer been blind. All she does is sit in dang trailer house and eat twinkies and ding dongs and does nothing. Okay, because she's too scared to go anywhere. Yeah, and it's just processed food who she don't want to, can't cook, don't want to cook, right, and it's garbage. And she has gained so much weight. And all of a sudden then she walked to the gym. I'm like, okay, I'll do this one time. This is whatever. She ain't gonna last. Yeah, all right, but she keeps coming back, right, keeps coming back. Yeah, well, good for me.
Speaker 2:I realized that after that first day I'm like, hey, I can do this. Yeah, all right, I can train a blind person, all right, and that was a trip for me. And then, all of a sudden, I got a little bit better. And then I, because I was able to get her on a row machine, didn't teach her how to row and, and I would just walk by and tell her when she was done or not done and and whatnot. And that's how, how we did it.
Speaker 2:And, of course, now, when we get people like that that are blind, overweight, hadn't worked out in 40 years. Listen, anytime your heart rate gets too high, stop drink. You tell me to go to the bathroom. Go to the bathroom. That's a given. You're not going to overdo it. You're not going to get in shape today, that's right, um and so.
Speaker 2:But we start cruising along and she is doing amazing. And then, um, this is where you get a little spiritual with it. We are at church, we're church, um, and the lady's name's Amanda. Um, I know she won't care. And so, uh, and all of a sudden, so she goes to our church.
Speaker 2:No, she does not, okay, but we're at church one day and Kelsey looks over at me and she goes man, god's going to heal a man's eyes. And of course I'm like you think so, and I go, that'd be awesome, and so let it go. She got it out there. And then the I don't know that next week we're at the gym. And she was oh, man, cause, I mean, they don't go to church with us, you don't know their beliefs, you don't know, and I don't know her beliefs. I just know she was blind or she could see. Now she's blind, and now she's in my gym, yeah, and she was like I'm gonna go tell them, and she was like I'm gonna go tell them. And she goes hey, listen, I was praying, I was at church and God said I feel like God said that you're gonna be cured of your blindness and, man, she just starts. She starts crying. Just, I believe that. I believe that and, and of course, you know my whole, my whole sermon through to everybody every day is consistency, consistency, consistency. Okay, you want to be bad at something, just keep not doing it. You'll be not very good at it. Yeah, and um and so and I'm like, hey, and I helped her just minor changes, yeah, okay, with her nutrition. I gave her a goal, calorie, a calorie goal, and I gave her a protein goal, nothing too extreme, yep, and she's hitting it All right.
Speaker 2:And then all of a sudden, we go to Kelsey and I go to a conference a few weeks after that and during praise and worship, she looks over at me and she goes it's in her blood pressure medicine, there's something wrong with her blood pressure medicine. I go, what, amanda? She was like she needs to get off her blood pressure medicine. Now you just can't go. Hey, go get off her blood pressure medicine. Yeah, but with exercise and nutrition you'll get off your blood pressure medicine. Yes, and she goes and tells her and she was like, hey, listen, come to find out. I think she's on four different blood pressure meds.
Speaker 2:And then time went on. We're just putting it out there, praying with her, just believing with her, and guess what she keeps doing? Coming back to the gym, she's hitching. Now, her daughter can't bring her during the week, so she's hitching a ride with somebody from cart ride, and then just make it work. Yeah, she's finding a way to get there. And and then just make it work. Yeah, she's finding a way to get there.
Speaker 2:And then, all of a sudden, what's funny is back up a little bit. The first day she was there, I made a video with Snapchat and I caught some crap for this, okay, but I sent it to her daughter also, because I'm a jokester, all right, yeah, and I had a video of her working out and she had a little station going back. She's feeling around, you know, going to stuff. I go. They told me this lady was blind. I go, but I didn't believe it till I threw something at her and hit her in the face. I did not do that. I didn't do that, I know, but people are like you're so mean, you're so mean. Yeah, I'm like, calm down, it's a anyway, uh, of course, her daughter laughed the loudest at it. Yeah, so, um, but anyway, um.
Speaker 2:So we're cruising along and all of a sudden, uh, one day she's like hey, I can see, all right, I can see a little bit, like awesome. Then time goes on hey, I'm off these two blood pressure meds. Hey, I can see better, I can see better, I can see better. Hey, I can see. And hey, I'm off all my blood pressure meds. And then she has these glasses she wears sometimes but she can see. Sometimes she has to walk up to the screen and be like, okay, I know what I'm doing, but normal though, probably Probably. But here's the crazy thing is, once she could see this is pretty funny because it drives her daughter crazy Once she could see she got a bike. Okay, she got a bike, she rides a bike.
Speaker 2:This lady's like tenacious, you can't imagine people. So somebody came in this morning that hadn't seen her in a minute. As a matter of fact, it was Joanna from the gym. Okay, she goes. Hey, how much weight has she lost? I'm scared to ask her and I Amanda, how much? You lost? 46 pounds, all right, and that was since. That's been this year, since Easter. Okay, she goes. I can't remember the exact date, but that's been since Easter this year.
Speaker 2:And she'll go out, she'll ride her bike. I rode my bike seven miles yesterday. That's like 10 pounds a month Crushing it, yeah, okay. And right now she's only making it to the gym one to two days a week. Oh man, but here's what she does. And I tell her I go, because so many people think there's different levers when it comes to fat loss. The biggest lever is your nutrition. Exercise ain't good. I got a lot of fat people exercising. Yeah, guess what they don't do. They don't control their calories, yeah, all right.
Speaker 2:And so and I've always been harping on her about, you know, consistency, just keep going. You may stall. Then all of a sudden a lot will fall off, and that's happened to her several times already. And but every day she rides her bike three to seven miles. One day she was riding to her daughter's house. She gets a phone call from one of her neighbors your mom is at my house, I think she's having a heat stroke, but she's determined, doesn't have no water with her. She does some crazy stuff like that every now and then. I'm like Amanda, what are you doing? Take water with you. And so she's like oh, I'm fine and so, but she rides her bike. I mean dirt roads, gravel roads, all over the place. There's a pool where she lives. She swims almost every day. She's walking every day.
Speaker 2:The biggest thing, though, is her nutrition. Yeah, she's just consistent in everything, and, um, I forgot how much she lifted today. I can't remember. I didn't keep over there. I had some new people there this morning, so I didn't get to pay as much attention to her today because I was with some new people.
Speaker 2:But that is one of the most amazing stories, cause I get sick and tired of people um hearing well, I can't do what y'all do. How do you know? You never been? Yeah, well, and not only that, if you could, why come? You don't want to go to a place that you can already do everything Exactly All right, and and so, but you're not going to come in and just, uh, start deadlifting 300 pounds, duh, yeah, you know. Headlifting 300 pounds, duh, yeah, you know.
Speaker 2:And um and so, because, when you deal with people that are older, you got people that have, uh, I got a lot of people that ride horses. All right, guess what, they've fallen off a horse a time or two. They've got stiff hips, shoulders, you know, yeah, and so, um, you get people that are jacked up. Um, you got people that football injuries, basketball injuries from high school, uh, or college, and so, um, or just running around out in the yard with their kids tearing an acl, you know it's happened.
Speaker 2:Um, my daughter was in there. Uh, she, she popped something in her heel the other day. Um, I forgot what it. I forgot what it is, though what'd she do? She popped something in her heel, jumping rope. That sounds horrible. Yeah, I think she'll be okay, so I go. That don't mean quit working out. You're on the rope machine. Yep, I got a skateboard over there for you on that rope machine and so. But you know you get people when you deal with older people. People have been living for a while and so. But you know you get people when you deal with older people. People have been living for a while.
Speaker 1:And so, yeah, that's awesome, man, that's just a crazy story. Oh, it is.
Speaker 2:So a lady comes in, is blind and then within, five months off all of her blood pressure medicine and she got her eyesight back. It's one of the most amazing stories ever. Yeah, I mean, did you ever think that you would have a story like that? No, no, no. You can't throw anything at her now. No, I can't, she'll see me. She's fun, though. She's a lot of fun.
Speaker 1:I don't even. She sounds like a crazy lady.
Speaker 2:Oh, yeah, yeah, fun though she's a lot of fun, I don't even sounds like it sounds like a crazy lady. Oh, yeah, yeah, yeah, she is, she is gung-ho, yeah and um. Then she told me this morning that she has won't let you know. The church came out I think they were interviewing somebody else where she lives, and they ended up interviewing her, her also, or whatever something I can't remember exactly.
Speaker 1:Something along them lines, but yeah so was it her church that interviewed her? No, no, our church.
Speaker 2:So yeah, vic Lula, vic Lula Interviewed her. Audrey was out there.
Speaker 1:Oh, that's awesome, yeah, well, yeah, I'm gonna have to ask her how she got that story. Yeah, because I was telling him.
Speaker 2:I think it was them. But I was like, yeah, ladies, start working out Mark's gym and blind. And now she sees, yeah, it's, but it's crazy, you know, it's like everything that. Um, you know, just Kelsey heard, you know, not being super hyper spiritual, whatever, she's just, yeah, we're, we're just at a service to shut up listening and worshiping. And then boom, yeah, and you're like, well, I gotta act on that. And she tells her and you're like how are they gonna respond? Yeah, that that part gets a little weird sometimes.
Speaker 1:But yeah, you never know man, and then all, yeah, but she.
Speaker 2:But but you, I mean you you shared and she's like I believe that yeah, oh yeah, but she grabbed a hold of it, yeah, and it and it's and it's awesome, um, but that is incredible, just to see what. And that's why you know I got her. Then I got I'll get somebody that's 30 years old in decent shape. Yeah, like well, I can't do that and I can't do this and I can't do that, and I'm like you were so close minded you don't want to do it.
Speaker 1:That's right, but that's fine, just you know. Yeah, do you know, have you?
Speaker 2:ever heard of. I think it's Carol or Carolyn Dweck. Yeah, it's Carolyn Dweck. She wrote Fixed Mindset, growth Mindset. Yeah, yes, by the way, if you ever read her, if you ever listen to her books, you got to put them up. She's kind of slow Then it's like normals. It's good to know. Side note yeah, she gets into all the nerdy, science-y stuff. Oh yeah, that's deep.
Speaker 1:It is. Yeah, a lot of the neurology around fixed mindset versus growth mindset is powerful. Yeah, you know, one of the things that we do with our kids I'm sure you do with your kids too is like it's not about. It's about the effort you put into it. Yeah, like it's not about. And I think, you know, and my, my parents, they didn't, they hadn't read this book. But I specifically remember when I was a, when I was a child, if I did anything, competed at anything, you know, my dad would say did you try your hardest? It's like, yeah, he's like, okay, I'm proud of you. That's all you can do is try your hardest. You know it's about putting the effort in. You know, putting the work in. You know, most people with fixed mindset it's a weird thing, you know. They think even intelligence is fixed. Yeah, it's like you're smart or you're not smart. That couldn't be furthest from the truth.
Speaker 2:Exactly.
Speaker 1:You know you get people in the gym. I can't do that. I can't do that. I can't do that. The next guy lays a blind over there feeling herself, feeling her way around a station, and she can do it.
Speaker 2:I'd make her a little square. I always had a box in the middle so she could sit down anytime she needed to. Did you do like cones? No, no, I usually had a rover lined up, then a box here and then, um, some dumbbells where she can touch and feel yeah, uh. And then if I need her to do a ring row clearly she can't do pull-ups and then I had her next to a set of rings where she could do a ring row. So it's all just right there. We would go through it a little routine, like here's this dumbbell for this, and of course she always squatted onto a box back. Then she can squat now, yeah and uh, she would do that.
Speaker 1:So yeah, so what would you say? So? Uh, like, just functional movements. You know, I watched a reel the other day and it was. It was basically like, you know, not, not everyone works out to like, you know, look jack, there was this really old guy and he's had a kettlebell and a kettlebell he'd squat down, pick it up and put it up on something. And so you think about, like, the movements that people can't do, you know when they have to have someone take care of them. And then the the, the real, went into, uh, you know him, so it's, it's, it's, it's a longer one, he's, you know, he's dressing up, put on his tie, and his granddaughter runs up to him. It's like, yeah, I can't handle this, but he was doing it so he could, so he could pick up his granddaughter, and I think it's, um, I don't know if it's Peter Atiyah or one of the other guys you mentioned, but they talk about the marginal decade.
Speaker 1:It's like your last 10 years of life. So what are the things you want to do? So, so everybody has a marginal decade, right? We never know when it. We never know when it is. Most people know when they're in it, so they know that, hey, I'm. I'm probably in my last 10 years of life. What are the things you want to do? Like, do you want to be able to get up off the floor? Do you want to be able to pick up your grandchild? Not break a hip, not break a hip You'll be able to get, get something heavy down off of the shelf. But, like, those are the things that like, those are the, those are the movements that limits people, people's ability to take care of themselves or to enjoy their family. Yeah, so like what would you consider like foundational movements or things to work out, to improve, like longevity?
Speaker 2:squad. Deadlift number one and press, squat, deadlift, press. Yep, you can't press overhead, you get a shoulder issue. Then a high pull, like taking that kettlebell, bringing it up didn't mean to bump that, brother, no word. Um, yeah, most definitely. Uh, you're always going to squat, sit on toilet, all right, you're always gonna be picking something up off the floor. That is your deadlift. People like I don't want a deadlift, I want to do this, this. You want to pick something up. You're going to pick up a bag of feed. You're going to pick up the. You know, pick up your grandchild.
Speaker 1:Yeah, and so Carol deadlifted.
Speaker 2:Fun side note, she's actually deadlifted 185 today and I'm like that's me, so like something happens, like you got me, you got me yep and so, and it's um, uh, and I can just hear right now because somebody's thinking right now, but I've got a bad back, okay, well, you're not, probably not gonna deadlift 185, but you got to start doing nothing's not doing nothing. You will still be nothing when you're 65. No matter what, you're getting older, you're gonna age. Yep, I've got a lady right now. Her back is just trash, all right, and we do minimal, minimal stuff with her, but slowly but surely, uh, her core is getting a lot stronger. Yes, and that's how you fix your back. Yes, and it is. It's insane.
Speaker 2:But but, yeah, uh, those movements, utmost importance, um, you know, I'm a big believer in you know you need about do about everything in your body weight. Okay, yeah, I, I like the uh, at least a one and a half to two times your body weight on deadlift. Um, definitely, squat your your body weight One to two and a half on. I'm not taking notes Cause I, one and a half to two times on your deadlift, squat one time, one and a half times, at least one to one and a half time. And this is minimal stuff, nothing maximal and pressing. You should get close to your body weight on a press. I mean this is for Mark, all right, because the thing is you're getting older, the more muscle mass you have, the better of life and longevity you will have.
Speaker 1:Yeah, and that's why they talk about you can reverse engineer it, because you're going to lose it, like there's going to be at some point. Your muscle mass is going to start to decline, so you have to build that foundation before you start losing, you have to, and so.
Speaker 2:But here's the deal. So I'm going to challenge that statement right there. I believe that statement. If you're going to lose it, I believe it's old science. Okay, you know why Nobody's done it yet. They're right now. Dude, I turned 50. Okay, I'll back squat 255 for 20 reps. Wow, okay, um what else? I mean I'm not super strong. Um, yeah, but it, you know, I mean I can clean 285, yeah 250.
Speaker 1:So 255 for 20 reps. So how are you breathing when you do that?
Speaker 2:very carefully so what it? When you do a 20 rep back squat like that, when you hit anywhere from rep 11 to 13, it should feel like it's your last one. Yeah, when you do that, if it's easy, then you need to stop and just reload more weight on there. But when you hit, so I'm sure you're getting dizzy. Are you getting dizzy? No, you breathe. If you're getting dizzy, are you getting dizzy? No, you breathe. If you're breathing right, you're fine. Nutrition's good, breathing's, you're fine. Then you it's like a one rep max from there on out. So let's say, you hit 12, it gets hard. So the next day it's like a one rep max every stinking time. Get to the top reset, you have to, yes, every time. And so I did 260 for 19 and a half, but on the 20th rep I dropped it in the bottom. That kind of sucked, yeah, I bet 19 reps.
Speaker 1:That's what he said. I did it for 19 and a half One more, so you got to the bottom.
Speaker 2:I breathed in 20th rep. I couldn't stand it up and so. But anyway there are now now, especially with the way crossfit has been, the way jujitsu guys are, now there are people in their 40s and 50s. They're doing jujitsu. I watched a video of the masters crossfit games 80 years old guy doing muscle ups. They're not losing muscle mass at 80, at 80 years old. I remember 10 years ago when I first started doing some CrossFit stuff, the last age range was in the 60, it was 60 plus. Now it's 70 or 75 plus or maybe 79 plus something along it's. I'm like, because people are getting older, you know, every five years it just gets bigger the fitness age range in the CrossFit realm anyway, and it is in 80s, 70s, 80s doing muscle, yeah. Do they have age divisions? Yes, in CrossFit yeah, and now there used to be. The older you get, the bigger the age gap is. Or now it's still like every five years on. Insane this year, yeah, but that's what's happening.
Speaker 1:Yeah, well, I'm doing a jujitsu competition here in November and they they break it down by age, so it's masters one, masters two.
Speaker 2:Yeah, and so, uh, that's exciting. I want to hear about that later. Okay, I love that. I hope it's a good story. It doesn't matter, you're doing it, it's all be fun, no matter what, yeah and so. But you look at the, the ages, especially with all the patriotism coming out. I mean you got guys like Tim Kennedy hey, you need to learn how to fight, you need to learn how to shoot, yeah, and there are men, finally, I mean they're getting in shape, they're taking jujitsu or learning how to fight boxing, whichever you know domain they want to do. Yeah, hey, and that's awesome.
Speaker 2:The problem is, it's still a very tiny percentage, yes, and so somebody sent me a statistic this morning. I think it's like, if you, oh, shoot, it's about seeing abs. You can just Google the statistic of people that you can see abs over a certain age yeah, and it's basically nobody. There's very few people that you can see abs on once they get over 40 years of age and but that's changing. Now we're in the beginning of it, alright, cause. So you're 40. Yeah, turned 40 this year. You did, I did in April, so I turned 50. All right, hey, we're in the same decade. For a little bit In April, yep, all right.
Speaker 2:So in October 14th I'll be 50. All right, and then. So I'm going to start this thing to test this out. Nobody's ever done this. All right, that I've that.
Speaker 2:I've seen so and don't get me wrong, and I love every type of fitness that's out there. Yeah, all right, you need to. They're fun, they are fun, all right. The best cardio so we get this out there so Kel can listen to this and hear me. All right, I feel like the best cardio. It clearly is jujitsu. When it comes to cardio, you can't, I don't care who you are, yeah, okay. Cardio you can't, I don't care who you are yeah, okay. Um, but all forms of fitness, they're, they're fun. To a certain point I don't quite understand bodybuilding all the way, being a sport, but hey, it's fun lifting and make your body look a certain way.
Speaker 2:Um, now, with that being said, so I'm going to combine power lifting okay now, I don't want to do any stupid crossfit workouts where I'm just like fraying, where I'm dying. I ain't got time for that anymore. Okay, that's, you can go do a crossfit competition for that, okay. So I want to do all the power lifting lifts okay, back squat, bench, deadlift okay, I want to do the olympic lifts, snatch, which that'd be more an advanced technique, all right. And then the clean and jerk. Then I want to do the CrossFit totals, which they is back, uh, back squat, uh, deadlifts, same with powerlifting. And then they do a different press, uh, strict press or push press, can't remember which one. Okay. So I want to do all those totals, all right. Then I want to do Some gymnastic work.
Speaker 2:How many strict muscle, how many strict pull-ups can you do? Advanced version will be how many muscle-ups can you do Unbroken? All right. Another advanced one will be. And the gymnastic round will be how many handstand push-ups can you do? All right, that won't be for everybody.
Speaker 2:But then you got to get in the running, which I hate running. So I think a mile is far enough. I want to do a mile run Time to run 40-yard dash, okay. So you get a sprint, get a decent run, just to see where your markers are. Yeah, I also want to do like I'm thinking about throwing in a 20-yard backslide, also just for fun. For fun, because that's just that's different and unique it is.
Speaker 2:And uh, once people hear it they're like hmm, I'm gonna try that people hear this, if anybody lives in this, all 10 000 of you. Um, they're gonna be. I'm gonna do 20 rep back squat. All I'm saying is if you're, you should. If you've been working out for some time, you should be able to. If you're a man, you should be able to do 225 for 20. End of story. Okay, you've got to be able to do 225 for 20. Okay, that's my standard. Okay, josh Bridges set that standard a few years ago and I watched it and I'm like I'll try that Same way. I think I got like 205 somewhere in there on my first attempt. Yeah, on that. We used to do it quite a bit at the gym, but now we've kind of I got to do it again for this year's up. We haven't done it yet this year. So you got any other like fun little feats of fitness like that. Let me know, I don't know if I'm called, like the old man, super total.
Speaker 1:Yeah, I do. I think it's peter attia.
Speaker 2:You know he talks about like uh markers for health, and one is the dead hang. So yeah, 40 year old should be able to hang for two minutes, is it okay? I've not heard that standard yet. Two minutes, I think it's two minutes. I used to hear one minute a lot.
Speaker 1:Uh, farmer carry is a big one. You know, the farmer carry, uh, I think it's at least your body weight, maybe your body weight in each hand. Oh, that would be no, that would be a lot. So your body weight, so half your body weight each hand for a certain period of time? Um, I think he's. He's in the back squat, I'll. I'll look up his stuff. We don't.
Speaker 2:I'll send you a podcast when this is over. I've got one. We don't do that often, but um, the uh man like people freak out because they look at the board like, oh, that ain't going to be too bad. I'll do like a 400 meter or a 200 meter farmer carry. I love it. Men do 50s, women do 35s and they're like, oh, that ain't going to be too bad. And sometimes we'll do the suitcase carry and they're like, jesus, that was way harder than I thought. Yeah, it's pretty fun, I like those.
Speaker 1:Yeah, I did farmer carries yesterday. I need to measure. I don't know how far I went, but I walk out of my garage and my driveway is a quarter mile long. I'm not doing that, but we have a little place in front of our house where we park, yeah, and so I walk to that and back and it makes you feel a little better that you make the guys do 50s, because I was doing a 53, I've got, yeah, 53. I was doing a 53 pound kettlebell and I have a 55 pound dumbbell and then I switch and I switch hands, yeah, on the next rep to alternate sides, but the distance I did like it was by the time I got back to the garage it was like my gosh man, I've done 400 with 70s before man, it just wears me out.
Speaker 2:Yeah, I have to. I have to stop quite a bit is it?
Speaker 1:is it grip strength? What's the? What's the?
Speaker 2:what's the bottleneck dude? It's basically my body weight. That's what I think it is. Yeah, what do you mean, your body weight? Oh, you're tired. 70 in each hand, 140 pounds. Yeah, you're tired, 70 in each hand is 140 pounds. Yeah, yeah, so that's your body weight. Yeah, well, no, I'm like 160. I'm maybe 165.
Speaker 1:Yeah, so, I got to bulk up. That's right. That's your problem. You're too small? I am, but you're not that tall. No, I'm not Shut up.
Speaker 2:Wow, just getting that out in the opening should have said on some books or something, uh that's awesome, yeah, so.
Speaker 2:So with you know, with your like, with all those different lifts, you just say you're just going to total them up or you're just going to sort of create like a I don't know where I'm going to go with it, but I, you know, I feel like you need to know your one reps and everything, um, uh and just and not just one reps, everybody's, you know you want, you want a bunch of men. Oh, I work out what you bench. You know I roll galore. Who cares? To a point, but, but just for the people that are, you know, really going down this fitness and to have some markers when you get older, because I just want to see some markers, can you maintain the bench press? Yeah, uh, if you can bench 250, can you do 250 every year until you die? Yeah, and you squat 300 every year till you die? Yeah, why not? And so I don't even I don't know what it's going to make of it, but yeah, I'll definitely total it up because, yeah, I would be interested in that.
Speaker 1:I know, you know I've just recently, so you know I do jujitsu like three plus days a week and then I usually try to do like a long type run on Saturday, just like you know, level two cardio, and then ideally I would like to lift two days a week. I've got all the stuff in my garage but I just I struggle with having those, those benchmarks right, cause well, jujitsu is it's trashes your body Like there's no way around it. It just you got some guy trying to rip your arm off, choke you out. You just come home and you're just sore. I mean, I did, I took a vacation a couple weeks ago. I was like, oh, I was like a week off and I remember we walked. I mean, it was we, we walked lots of miles in the mountains. But when I got done I'm like man, like is this how I'm supposed to feel? Like isn't my body supposed to feel? Because after jujitsu, like the next day it's just painful. So, trying to find those markers for longevity, how do I recover? I?
Speaker 2:think I told you I just bought an ice bath?
Speaker 1:No, but your wife might've told me that yeah. So I've got an ice bath. Now which one did you get? You want to say Orca?
Speaker 2:that's a really nice one it's a really nice one.
Speaker 1:Yeah, we, yeah, it was a. It was a larger purchase. Yeah, I know how much that is, for sure. Yeah, but it's awesome, like you know. So I've been doing that'll help a lot. I'm trying like my nine minutes, nine minutes a week with inflammation, you know.
Speaker 2:Rob, rob, him. I don't know if I'm allowed to say last names or not. That's up to him, I don't know. Yeah, I don't either. So anyway, rob, they get together almost every night of the week. Somebody has one of them nice ones and he's gotten to where I don't know. I think he's doing like four or five minutes now, but he goes. Man, we just all meet, hang out for a little bit, and but he goes. I'm sleeping so good and he'll work out hard. Yep, and he goes. I'm gonna get fine now. He gets there five o'clock in the morning, so he'll work out hard in the morning. He goes. I'll ask Beth tonight he goes. I will. For tomorrow He'll come in you sore. No, Feel good, I'm high it is yeah, so I do.
Speaker 1:So the first time I did it I had it at like 40 degrees. It was too cold, it was too cold.
Speaker 2:People don't realize. I mean I hear 40 degrees. They think outside too, I'm sure I couldn't get like 60.
Speaker 1:It's a really nice tub so it's like made out of like a stand-up paddleboard material. You know, when you like air up a stand-up paddleboard. So it's super thick, like leather, and so I had my hands over the edge and I got all the way down. I got my neck underwater and I put my hands under the water Instant like knives, so that didn't last long.
Speaker 2:So I jacked it back up to about 54 55 degrees, which is still robin. Them are old. I think they're at 38 right now. That's cold. I haven't decided to get in the cold plunge well it takes time like you can't.
Speaker 1:Just so back to your, back to your. You can just jump in that cold water.
Speaker 2:But it's painful. Yeah, I bet that's. I know and that's what I'm afraid of. Yeah, back to my what? Back to your. You're gonna ask about some workout stuff or you're lifting to add into your jiu-jitsu.
Speaker 1:Yeah, so, yeah, so lifting, yeah, lifting for jiu-jitsu.
Speaker 2:So, man number one, because you're already pretty busy. Simplicity, Yep, Okay. How can you maximize your effort? Decide how much time you got, whether it's 15 minutes, 30 minutes.
Speaker 1:It's about 30 minutes and by the time I get in the ice bath and get out I spend about an hour just doing what I'm doing. So the ice bath is three minutes dry off, get out and then I've got about 30 to 45 minutes start to stop, but 30 to 45 minutes start to stop, but I got to be walking back in the house.
Speaker 2:So here's what I would if it was me, especially because you're. You need to exercise for jujitsu, in my opinion. Okay, a lot of accessory movements like shoulders are huge, yes, and one. They'll make you strong and yet they'll protect you. Okay, so it'll help you. Rip somebody else's arm instead of them, rip your arm off.
Speaker 2:Baseball movements that I did back in the day. So just some front raises, light dumbbells, a lot of reps, okay, lateral raises. And there's another where you take your thumb, point it down and go out at a 45-degree angle. Never get the elbow above the shoulder. Okay, you'll probably do like. I'm talking like five to seven pound or um dumbbells, five, eights or tens. Tens will be. I'd start with fives for sure. Yeah, do that sets of 15 to 20, and I'll do at least three sets. You can just no, not only that, that'll help you warm up, okay, yeah, then if you get out of the ice bath, yes, that'll help you warm up. And then then, outside of that, I'd pick out some of your favorite movements. You need to get something heavy, whether it's a deadlift and superset, every. Are you interested in any kind of bodybuilding type movement that you don't. Do you want to curls or not? Exactly, no, I don't, okay. So and superset, okay, um, everything, um on your um when you're lifting. So let's say, man, I'm a huge fan of the back squat and deadlift.
Speaker 1:All right, you just get so much with it. Yeah, I love the squat, I love the hinge and some sort of push and pull. Squat, hinge, push, pull.
Speaker 2:My favorite push pull is pull up and push up. I love it, but I would deadlift and squat and go ahead and superset them. You say superset like Back to back. No rest Okay. Minimal rest okay, yeah, depending on how heavy your bar is okay. So let's say you're doing sets of five deadlift. Let's just say you're doing like 225. Let's say you're going to deadlift yeah. Let's say I'm doing 225.
Speaker 1:You can do that. You're going to give me a hard time.
Speaker 2:Okay, okay, fine, let's do 185. Let's say we're doing 185. Do you have two bars or one bar? I got one. Can you clean 185? No, okay. So then you take the 25s off, clean the 135, put on the rig, put the plates back on, then squat 185 for five, okay, and just drop it. You got metal or rubber, I got Droppers. Drop them back down, then rest, you know, a couple minutes between Any of your restings. If you'd like to throw in just for efficiency and your time frame, if you want to get some abdominal work I mean that's huge for everything plus jiu-jitsu you can do that in between. Also, let's say you do you know 20 Russian twist or something, so you could back, squat five, deadlift five, 20 Russian twist.
Speaker 2:Rest two minutes, back five, deadlift five, um 20 russian twist, rest two minutes back five deadlift, five russian, and you can mix it up however you want to, and a lot of it is um, how much weight you got. How are you feeling like? If you're feeling beat up? I got about 400 pounds. So if you're feeling beat up and stay on the lighter side, go for reps, because if you can get the volume in, it doesn't matter. Yeah, if you can get the stimulus of it being um, feeling like it's your last rep, yeah it's. You don't have to go super heavy. Yeah, a lot of studies behind that, that's all.
Speaker 1:That's another show, uh all that, I'll, uh, I'll get. I'll get with you on the specifics of this yeah, yeah, heck, yeah, that'd be awesome.
Speaker 2:and you can just make you a little routine, because you like routines, don't you? You, I do so. Boom you ice bath to get out shoulders, boom, deadlift, back squat, pull-up, push-up, boom. And then, if you want to do like a bench press, a bench press pull-up, you can do that too. Yeah, so Cool. And don't be afraid to use dumbbells on some of that stuff too. Yeah, for like anything, yeah, your presses, your even deadlifts, man, yeah I don't have a lot of dumbbells.
Speaker 1:Uh yeah, my dumbbells go from like zero to 15 and then I got like a couple 50s yeah, that's right, that can make a difference yeah, then I've got. You know I got. I have an olympic bar, a rig like 400 pounds of plates, so you don't need more than 400. I guarantee I do not at this moment.
Speaker 2:No, not at this moment. Yeah so, but yeah, I feel like, I feel like with those, those movements, two days a week would be great. Yeah, don't ever be, and your body will adapt to anything and everything. Yes, so don't listen to these people. About overtraining I get that question a lot. I don't want to. How many days a week should I work out? I go six. What about overtraining? Well, number one you're not going to go that hard to overtrain. Yeah, oh, so I finally got me a standard when it comes to overtraining. I just did you. Did you meet Charlie? I'll say his name Charlie.
Speaker 1:Yes, yes, yeah, I love Charlie, love Charlie, that guy, he's intense Freak yeah.
Speaker 2:Dude. Well, landon calls me up or text me or something, he goes hey, I got this guy coming from our Colorado campus Jubilee and he's done CrossFit before. Yeah, he was a college wrestler too. Oh yeah, I think I knew that and so I'm like okay, cool, but sometimes you're hey someone. When I hear CrossFit, they say that they're going to be comfortable around the barbell. That's all I care about. I don't care what kind of shape you're in.
Speaker 1:He told me he'd come do jujitsu, and that's the last person I want to come do. Jujitsu is a college wrestler like Charlie. And so we get in there and now, I didn't know this at the time. But, landon, just to clarify, if Charlie listens to this, that's because Charlie will listen to this, that's because I don't want to roll with him, charlie, I would mess you up. I don't want to get a hold of Charlie.
Speaker 2:Different weight class, bro, that's right, got to bulk up. Well, we get in there. And Landon, hey, I found out. I thought they knew each other. They just know each other on the phone. They never met in person.
Speaker 2:So I'm expecting somebody to walk in and be looking around. All of a sudden I see this dude walk in and I go that's Charlie. That's Charlie. This dude is jacked, yes. Then I'm like, oh, it does CrossFit. I'm like, oh, look at him, he's one of them. Shirt and all this stuff. I'm like, okay, wow, got a CrossFit nerd. I'm looking at him like we're doing cleans this day. And I'm like, hey, dude, just so I have your tell you where to get and stand, I go, are you going to clean like 300 plus? He goes, oh, probably not today. Da da da, I don't. And all of a sudden I look at his left foot. I'm not going to correct him on nothing. I mean, you can tell he clearly has worked out before.
Speaker 2:I didn't know his story yet then either. Yeah, and every time we went out to squat his heel would come up like that. Yes, and finally we got around to it. I didn't realize it's metal down there and he has a special lifter back at home and stuff. And so he's like you got a lifter I can borrow. I go, man, that's too small for you dude, and so, but he was able to, your body will adapt. So I'm coming to overtraining here in a minute. Okay, don't let me, don't let me forget that. Okay, I got you Overtraining.
Speaker 2:And so Anytime he goes to a squat, squat clean or anything, that foot just comes up. So he was cleaning I think he didn't get super heavy, but he got around like 265, 275, somewhere in there Squat cleaning and just boom, but that old foot would just come up. I'm like that is amazing, because he's got one foot flat that's the one just on the ball of his foot and would front squat that up from that clean and I'm like that's a trip. Well then we're going. I'll just go and tell you the full story on it and we did this workout the day. It was like we had like a four minute clock. You do ABC and then you finish the time in pull-ups. Yeah, okay, already done the workout, all right.
Speaker 2:And, and so I think let's just say got like 30 pull-ups, which I probably could have done more, but I'm like pretty good number. Stop there and then the next one. I think I got like I think I got 22 ish somewhere it the last two rounds. I'm like I want to watch this guy see how good he really is, because he looks thin. He gets up there his first round he did 60 freaking pull-ups. He did 30 unbroken. He did 30, jumps down, does 20, jumps down, does 10 more.
Speaker 2:I'm like oh, he's good, and then we get to the round two. I go let's see if he's dead. He gets up there and I think he does like 30 or 40 more. It was insane. I get to talking to this guy and all of a sudden he has one of them crossfit game shirts. All right, then I realized the name on the shirt is his name. He'd been to the crossfit games. I'm like I didn't know that. Oh, I guess even better. So we went to the games. He went as a um. Uh, he had to go into the adapted athlete because of his, because of his ankle, his ankle, yeah. And so he's actually won the CrossFit Games and got second place. He didn't go this, he didn't attempt this year.
Speaker 2:Now to my overtraining story. This is based on what Charlie says. He goes if you want to go to the CrossFit Games, you've got to spin, know, high level athlete, yeah, 20 hours in the gym each week, that doesn't count. Being on top of your nutrition, 20 hours a week, 20. So my point is I get a lot of people that are like, uh, oh, what about overtraining, mark? Now I'm gonna be like do you plan on spending more than 20 hours in a gym a week? Well, no, you're talking six or seven and that's it. Yeah, somebody's warming up and stretching, so you're fine yeah, that's that.
Speaker 1:That's a good story, that that's good context.
Speaker 2:Yeah and I'm a huge goggins fan too. You know he explains all the times like your body will adapt. You don't now, in the beginning, you can over train because you've done nothing. And for clarity, we're not saying, hey, let's go, let's go all out. You know your first five days. No, we're babying you, you don't want to get hurt. No, we are babying you so much. Rest when you need to rest, it's okay. If you don't finish, skip around, it's all good. Yeah, because what people need to understand is you're not going to get in shape today, you're not going to get in shape this week, and you're sure in the heck not going to get in shape in 12 weeks. But you can get a good foundation built, yeah yeah, awesome.
Speaker 1:So so what, what? Uh? What kind of encouragement would you give to someone that's sort of hesitant to get started?
Speaker 2:encouragement, man, pretty blunt just show up. Yeah, you know you're you're not showing up. They're hesitant because you're scared. Yeah, all there is to it. Um, be scared but move forward. Go get somebody. Call me. Hey, will you pick me up? Yeah, yeah, I'll pick you up. Okay, it'll be early, but I'll pick you up. Get somebody to go with.
Speaker 2:And it's amazing, there's some people when they come new, they could move in from out of state. They show up and it's never been to a gym like ours before and they show up and like, wow, they're still nervous, but the way they approach it different. Then you get some people who live right here, who know me, know Kelsey, know 90 people in our gym, yeah, and won't show up. Then I get to the question. I'm like do you really want to show up Really? Really, do you really want to show up? And so you know, and a lot of it is they don't want to. Yeah, you know, and a lot of it is they don't want to. Yeah, you know, if you want to, you know you'll show up if you want to, yeah. So my encouragement is quit being a baby and show up. Sorry, that's encouraging. Sorry, it's encouraging, it's just a truce though.
Speaker 1:Yeah, so how'd you get into this?
Speaker 2:Like what's your passion point, man? So that's a pretty good story. I feel like it is. For me. Anyway, this is what got me started. So, I dude, I was 39 years old Now. I had the ultimate dad bod. Okay, go to my Instagram, go down to the very bottom. There's before and after. Yeah, now. So so what is that? You know, 10 plus years ago, yeah, I took some before pictures. Okay, might be 11 plus years ago, and everybody takes before pictures. Yeah, but nobody thinks you're going to need them all, right? Oh well, here they are. Took pictures. I lost most of them. I think they got in a phone. Yeah, yeah, they're in another phone. They got broken or whatever.
Speaker 1:Have I ever showed you like a picture of me, like 10 or 12 years ago, your?
Speaker 2:license. Yeah, you showed me your license, I'll show you one before you leave. I mean, you had a big beefy face and stuff. Yeah, because I was like that, ain't you dude? That's me so. Well the same.
Speaker 2:But I had like the ultimate dad bod. I mean, I was a skinny and in my family we gain weight um, the men, we gain it right in our gut, so it looks like we have a spare tire, yeah, kind of a thing. And I just live in life and I go to the doctor one day and, uh, I'm, I'm pre-diabetic and my A1c, or whatever it's called, was like um 5.5, I think it was. I think once I get six, or diabetic or whatever, I'm like how I'm skinny. And so we got into that. I'm like she's like you gotta do something.
Speaker 2:And, deep down, most people know what they should or shouldn't eat. Anyway. I'm like, um, I mean, I know I shouldn't be eating tons of sugar, so let's just say brownies and Twinkies, and you know donuts and stuff. I know I shouldn't be eating that. So good though. So, but then what happened with HR? Well, I say that I love donuts. I love donuts as a kid, yeah, but what's crazy is I think it's through the eyes of a child, kind of a feeling. You know you always think a house is so big or a person so big. Yeah, um, you know, because you're a child, then you'll try that like if I haven't had a donut in forever, but if I go try a donut it'll be good, but I'm not gonna be like that's where the sparks. It's not where you remember it, yes, but still in my mind though, but when I'm, if I start eating donuts again man, donuts are so good, no good. No, they're not really, I mean, but there are some that are really good, but it's not like it was when I was a kid, but anyway. So I need to get, I need some motivation. I need some trash talking in my life. I need some.
Speaker 2:I have this buddy of mine. Buddy of mine, he is a buddy of mine, but he went to school with my daughter, all right. His name's Derek Martinez, all right, and he we're always talking about working out and stuff, and he was an athlete back in the day and he looks just like Pat Mahomes. By the way, he dressed up with Pat Mahomes for Halloween last year. It's hilarious, but anyway, I said, hey, dude, you wanna get into like a kind of fitness contest with each other. He's like, yeah, I knew he'd, I knew he'd buy it, yeah, and I said, let's just, whoever can get abs first wins. I can't remember what we, what we bet, yeah. So I went on his stupid Facebook page and I got pictures of him alright, and just stupid pictures of him and I printed them out and I had this little, I had this shed out the back of my house and it was just I called it the man cave, all right, but it was just a sweat box, and I hung them pictures up and I just said it's beat Derek, all right. And I kid you not, I would see him driving down the road and I posted this on my Facebook here a few months ago. I pull up beside him and of course he just starts flexing at me and stuff, and I was very verbal back then. I'm like, listen, I know I'm 20 years older than this kid, I go, but I will beat him because kids, they can't stick to nothing. Yeah, all right, you got me. And plus, you know, a pre-diabetic I don't know what you call that, but I don't want to be a diabetic. Yeah, all right. So I have a little bit more.
Speaker 2:I had the cops in the in the window pulling me over. So I got, I got to straighten up and so, anyway, so that's how I got started, and so I. So I start working out on my own and I dropped like 15 pounds pretty fast. But man, I'm scrawny little thing, yeah. And then I'm like I heard about this CrossFit stuff. I'm like, dude, everybody does that. That's jacked, I want to do that. Yeah, I just couldn't find it.
Speaker 2:And I had a friend of mine in Tishomingo. He got certified with CrossFit. He got his L1s. What he got, I didn't know what it was back then. And so I started driving Tishomingo and he started training me. I was brutal man, it was horrible. I didn't even know what I was doing. I still might have those notes somewhere. I'd write down all my workouts. But it was so bad. This is how stupid I was. I would walk in and I go is this all we're doing today? Where's the real workout? And then he just kind of grin and you know, all right, go. And then I'm just dying, I can't finish the workouts. I'm like this is embarrassing and so. And then so I'm, but I'm actively working out.
Speaker 2:And then my kids went to school at Kingston and there was this girl that used to work for me. I hadn't seen her in several years. Okay, matter of fact, it's Audrey's sister, all right, oh yeah, yeah. And we're at school one day together and I go, oh my God, what happened to you? She just looked amazing. All right, I'm working out with my sister, and so you know my and it's just pretty tough. I go, well, I want to go, I want to go, you can do that, I want to do that. And so that's whenever I first met Sarah. And so me and Sarah, we start. We're working out. All the time I'm like, oh, this is fun, all right, and she taught me a lot, she taught me so much.
Speaker 2:And then I was in the daycare business and then I had a building, and then I said, hey, I'm shutting this thing down. You want to open a gym? I go, I'll take care of this side of it. I go, you just help teach me to coach. And then we'll go in it like this yeah, was that in Kingston or that? No, it was here in Durant, yeah, yeah. And so I tried to peg the building. I still lived in Kingston. Yeah, it's over on Arkansas Street. Now it's added on to it. Yeah, on Arkansas. Yeah, I'll aid. Dude, you are old school, not very long. You sure you weren't on 9th Street?
Speaker 1:No, I was on 9th Street. Yeah, okay, you was on 9th Street.
Speaker 2:Okay, yeah, yeah, yeah. Okay, that's what I thought. And so, anyway, boom, that's how it started. We didn't really, I mean, you know, when you know a little bit of business, you know some things. But I had other junk going on in my life that's kind of kept me sidetracked. I couldn't focus 100% on it. But I mean, we grew, we expanded, and then we moved to Ninth Street, where you found us and things were great. And then we just kind of saw things a little bit different on some things and we just had an agreement from the beginning Um, if one of us ever wants out, no questions asked, just no hard feelings, just go yeah. And so that's what we did. And then, um, and at that time Kelsey and I were, uh, you know, serious. I was in a serious relationship at the time and then.
Speaker 2:But what I did was open Jim and Medill, all right, and because they begged me to please come I grew up there Please come over. They post a lot of videos working out and stuff on social media and but, fast forward, we open up over there. And it's one of them. I had a list of I don't know 70 or 80 people. I think I had two people show up, everybody wants to. Oh, you're really here, you're really coming. I got I had two people show up. Everybody wants to. Oh, oh, you're really here, you're really coming. I got it. That sounds about right. And then you have some people show up, work out while you're here I just can't take a picture. And then, boom, I look, get these results.
Speaker 2:And so, and we were over there for a while, um, and then I decided to um, and then I opened up another one in Durant and I was driving back and forth, and, and then I opened up another one in Durant and I was driving back and forth, and then finally I was like I couldn't get my deal to grow. Yeah, what I like I need. I was just wearing myself out. And so then we just put everything over there. Believe it or not, I still have a lot of the Medill people that were with me because they drove kind of from all over. They still come to us now, yeah, and that'd been years ago. And so, anyway, now we've we've moved, we're in our I don't know what is this In Durant?
Speaker 2:we're in our third building in Durant. Now we're in that, that old building, freaking awesome. It's a cool building. Yeah, I hate their painting. I'm so mad. Why is I found out this morning? There's parts of the building where the brick leaked, oh, so he's got to seal it. Yes, yeah.
Speaker 1:That's a bummer. So yeah yeah, kel was making a joke about that this morning Because our building's white. He was like that's a little suspicious.
Speaker 2:Well, kel, that's a primer. Yeah, yeah, that's awesome man. Well, I saw some videos of Kel losing some matches this last week. That was pretty interesting and I loved it. I was like why don't? I was like loser, listen, he would crush me. He crushes anybody. Hey, listen, I love Kel. Did you know Kel and I work together? No, oh, my goodness. Yeah, so Kel and I we're going back. Um, we're going back several years. All right, uh, kel.
Speaker 1:So I used to train Ingrid Cole, who owned the roadhouse here in Grant, I figured that's where this was going.
Speaker 2:I used to wait tables, yeah, yeah, and then I was there there. Then his sister came in and then he came in and was one big happy family back then. Kel was super cool man, yeah waiting tables.
Speaker 1:I think everybody period should have to wait tables, oh yeah in their life.
Speaker 2:And then Kel ran off and got an engineering or something degree engineering degree from OSU. They're going to come back and fight. You were real smart. I loved it though. Yeah, I'm glad you did. He's doing good. Yeah, he is.
Speaker 1:Yeah, cool man. Well, like I, just I love the community you've built, I love your passion around helping people get fit and just like the cascading effects, let me, let me let.
Speaker 2:Let me say something different. Okay, it's the culture. Yes, okay, so you got community. A lot of people say community, all right, and you got culture. So what is culture? The community will always change because the community is people. People are going to leave, people are going to move off. If you can create that culture, then no matter who comes into that culture, that's what creates that community, dang.
Speaker 1:That's good, we'll stop there. All right brother, all right man. I really appreciate you coming on, dude. This is awesome, yep. Thanks for joining us. If you like this, please like and subscribe, charlie. We'll be sending you this podcast directly. Thanks, mark you.
