SPEAKER_03 0:17

Hi everyone, welcome to From A to Built, a podcast where we talk about, you guessed it, building things. I'm your host, Bryson Rayome, here with my co-host, Chris James. Today's episode is a special one for me. We have Phil and Michelle's Dozo, who are both leaders in the health and fitness industry. They're also longtime friends and mentors who've had a big impact on my life. I spent years building companies and teams, and like a lot of founders, there were seasons where my health lagged behind my ambition. And Phil and Michelle helped me reset how I think about consistency, my identity, and what it really means to build a body and a mind and a life that lasts. Between the two of them, they've coached elite athletes, executives, parents, and real people with real lives. And that experience led to them creating what they call the plan: a simple, repeatable system for people who aren't chasing fads, but want strength, longevity, and results that actually stick. This conversation is about being built to last. If you're tired of starting over and ready to build something that endures, you're going to love this one. Let's jump in. All right, Phil Michelle, welcome to from A to Built. Super excited we can make this happen. You've both been such a big part of my kind of health and fitness journey over the last gosh 15 years or whatever it might be. And this is such an important topic. And I don't think it's just an important topic for the over 40 crowd, but I also think it's for the younger crowd. I'm thinking about the kind of the young up and comers that are in business that are kind of out there hard charging. And as we all get older and you get gray like I do, you get to this point of realizing, you know, I put so much priority on my business and on my family and things that you kind of just forget about your health and your fitness and your mental well-being. And you guys have probably heard this a million times, but you know, you wake up, you're overweight, you're tired, you're fatigued, everything is sore, and you're wondering what happened. And you're sitting there saying, Great, okay, I've been successful in this portion of my life. I ignored this portion of my life. How do I kind of reset and how do I fix what has happened to my body and my mind and get into a better place? So that brings us to this episode, which I'm really excited about because it is a little bit of outside of our normal comfort zone, which is construction and real estate and development, but we love it. And that's why we named the podcast from A to Bill, because it's kind of building anything. So in this scenario, we're not necessarily building a structure, we're not building a building. We're talking about the idea of how are you building a stronger mind, a stronger body, and you're thinking about longevity down the road. So you guys have come up with an amazing plan. You have decades of experience. Um, I'm part of it. I've been doing it for a while and I absolutely love it. And it's new and it's fresh. Um, you've taken all your experience and put it into this one beautiful package called the plan. Very creative, by the way. Very interesting name. The plan is called the plan. Um, but we're gonna dig right into that. So why don't you guys just give us a quick background on who you are, you know, a little bit of your history and what led you to, you know, this point of creating this new program, um, helping people build a better system for themselves moving forward.

SPEAKER_00 3:42

Well, first of all, thank you for having us. Yeah, happy to have you being here. And um yeah, I think, you know, being at this stage in our lives, we've just like everyone else experienced so many ups and downs, highs and lows, the phases, the seasons of lives, right? Um, starting a business, having kids, the family. And I think, you know, along with just having the business, Phil and I this was back when we had our gym, we we had this like time away where we looked at each other and we were like, oh man, you know, I just want to, I just want to feel good again. I just want to feel like I used to, because we we were driving, drive, like just driving, driving with the business and being so busy with young kids. And that was kind of, I think, the catalyst for us starting down this path of really trying to um provide some transformational programs for people to help people feel like themselves again or rediscover themselves. So that's kind of the beginning of the plan, I would say, way back when.

SPEAKER_05 4:45

Yeah, I think I think when it came to health and fitness, it was a lot of like it's kind of like a warehouse with all this equipment. And then you buy them access to it, yeah, but nobody really teaches you how to use everything and how to use it for yourself, for your goals, for what you want to do. And so I think, you know, when we opened our gym, we had a training studio before that. We had a small training studio, and she comes from a group fitness background, and I came from a personal training background. And if you combine that, you get group training in a way.

SPEAKER_04 5:18

Yeah.

SPEAKER_05 5:18

And and so we started to think about like, you know, a program has a structure to it, it has a system to it. There's a specific goal or an outcome somebody wants. And so the tools, the treadmills, the weight training equipment, the nutrition, they really became sort of part of a system to get you to a result. And so I think we didn't really know it, but we were like, how, you know, how do you differentiate yourself, right, as a business? And we were like, people want help getting to a specific result. Why don't we create a program within the gym that helps people? And I think I hate to say it, but maybe we were a little influenced by the biggest loser way back when. Yeah. And so, you know, we started to think first with like, how do you how do you integrate the nutrition part? Because mostly gyms were selling supplements. That was their nutrition coaching. Yeah, it was really up front for I'm gonna tell people what they already know they need to eat, and then I'm gonna sell a bunch of supplements. And we just wanted people to use the gym. We wanted people to use the facility, and so having a program. So I think once we launched Lose to Win, that was the name of sort of our first program. The very first program, and we did it with a couple different people. That's when we were like, okay, we can pick a specific individual or group of people, group of people that has a specific goal and create a program that will get them to that goal. And it was dynamite. I think you actually started in one of those from the yeah.

SPEAKER_03 6:50

Yeah, I think for sure I did a couple of the different ones. Yeah. Um, and again, that's what I love about you know, fast forward 15 years or whatever it is, taking all of that knowledge, all of those different programs. And where I think you guys are unique is, you know, there's a lot of people in the fitness industry that they're they're kind of focused on this one thing and they work with individuals or whatever it might be and come up with programs. You guys have built businesses, right? You had a massive gym, one of the best, biggest gyms in Pasadena. So you understood what it was like to grow a business and be in that part of your life of, yeah, I'm trying to be healthy, but I'm also trying to deal with employees. And I got this, I'm working 12 hours a day. Oh, yeah. And then how do you how do you do it? Yeah, exactly. How do you actually fit in health and fitness when you're doing that same thing? So taking that experience and then just watching you do iteration after iteration of like, that was good, let's tweak it and do this. That was good, let's tweak it and do this. Um, so run us through like all of those iterations and bringing us full circle to the plan, you know, what led to the plan and how how is that kind of what you're feeling is the next evolution of what you guys are gonna do.

SPEAKER_00 7:56

You know, I I think all the programs that we had had the components that work. And they were always done in time frames, which, you know, as humans, I think most of us want to do something for a set amount of time. You've got a project, you have a deadline, and you're more motivated. So there is kind of that psychological aspect that you want to work with. But from all those programs, we would see people get success, and just a few maintain their success. And then many others wait for the next round of the program and they almost just like completely fall off the wagon, go all the way back, and then the new ones coming and they do a little more damage, right? Like, oh, I have a couple more weeks in the back of the room. Yeah, I'm gonna really do a lot of damage right before the program starts. We have stories. Yeah. Monday. Monday, yeah. Monday's right. Um, so it was kind of seeing that and and just really analyzing over all the years, you know, what what can we do to make this longer lasting, to make something to help people understand that this is not just a change for eight weeks, but the foundation of the life they really should be living if they want to pursue their dreams. Because when you have your health, you have a million dreams. And when you don't, you only have one dream.

SPEAKER_04 9:12

Yeah.

SPEAKER_00 9:12

So it's really trying to lay that foundation and give people the experience, the knowledge, the coaching, but also really the ability for them to feel I'm completely capable. I can do this. I have the confidence, I know what it feels like, and to get those reps in kind of a practicing the habit.

SPEAKER_05 9:30

So and I just want to say I think I think the the shift too was we understood how to make the transformation. We didn't know how to make the transformation stick.

SPEAKER_04 9:40

Yeah.

SPEAKER_05 9:40

And that was the biggest, like for this new program, the plan, that was the biggest problem we wanted to solve. It's like, how do we get how do we get people feel so good and we feel so good about the transformation they make?

SPEAKER_04 9:52

Yeah.

SPEAKER_05 9:52

But then like people use terms like I just go off the rails or I just everything goes back to the way it was. Right. And I think because I I think also I've evolved sort of my, you know, we've owned a business and then obviously training in athletics in my background, but then I started coaching. And so I think learning to coach people one-on-one, not training. I'm talking about coaching, like executive type coaching. You start to see that it's really hard for people to change their behavior. They have stories they tell themselves, they have beliefs they tell themselves. And like, like we were saying before, we started a little bit off camera about you know, when you own an own business, you put everything into the business and you put yourself last. And I can't, I still can't believe how difficult it is for me to say, like, you have to take care of yourself. Yeah, you you are the you you show up everywhere. Yeah. And so if you don't take care of yourself, you're gonna break down. And I think as a trainer who started, you know, many, many years ago working with a lot of entrepreneurs who were trying to get that back later. And you can't really buy it back, you have to earn it back. And it was hard for people, and they they were stuck in their lifestyle and they had some regrets on now. I have financial freedom, I have time freedom, but I don't have my health. Yeah. Right. And so I think that's starting to evolve. And I think the next generation wants both. Yeah, they want to be successful, but they want to have their health and they want to have their relationship. So I think you know, the plan, we were like, how do we incorporate all of that? And now that we're, you know, in our 50s, we have a business still, we have kids, we're in it too. What can we maintain? Yeah. So I think we bring that perspective as well.

SPEAKER_00 11:43

But I will think, and just just to kind of add on this, like when we first started our business, we when we were trying to like get our name and the trademark, you know, all of that, the business name, we we wanted to call our business breakthrough. We never wanted to say breakthrough fitness.

SPEAKER_04 11:55

Okay.

SPEAKER_00 11:56

And because we understand, we understood even way back then how much the mind um is so important in all of this, your mindset, your thoughts, your behaviors, but also when people do transform their physical health, they become a different version of themselves. They become empowered and inspired. And so that transition and transformation is really what motivates me to continue. I love to see someone like come alive. So thinking about that with the plan, all the fitness, the habits, the nutrition, all the things that people know what to do. But what we're really trying to work with is people's mindset and people trying to get this growth mindset and kind of evolve it with identity. So that's kind of how the plan kind of carried all this forward, is to start working a little deeper on that aspect. Yeah.

SPEAKER_03 12:52

All right. How do I start? Let's do it. Do you think it comes before or after? Like the the mental piece of it for me has always been so big. And is it the identity coming before? Um, like it what where does it happen at the same time, or do you need a bigger identity shift beforehand? Because one thing I realized looking back over you know 20 years of struggling and programs and the yo-yo diets and the programs and things like that was it was always this voice in my head being like, Oh, you're the you're the overweight kid from high school. That just is what it is, you know. So that's who you are. And so this is this is fine. You'll get a little bit better, then you'll go back. But that's that was my identity. Right. Um, and then somebody and I started learning more about, well, no, you can't keep telling yourself that's who you are, because if you keep telling yourself that's who you are, that's who you are. And so, how do you start to shift that um identity overall? And then where does where does the program come into play? I guess my question is like you can't just jump right into a program if you haven't done that identity work up front. Um, and how do you guys work with that?

SPEAKER_00 14:01

That's a really interesting question. And, you know, I'll let Phil answer this as well. But for me, as I was thinking about it, I think people come to this very differently. There isn't like one, I think, right answer for that. Um, and it depends on histories. And it's so interesting because I've done a lot of consults like right now this week. I'm dealing with a lot of one-on-ones where I get to know people more personally, and it's fascinating, even from the professions that they're in that may be helping people in a certain way, but they're so behind with themselves in that area. So it really is taking people where they're at and training all aspects of it. So, and we know moving, you know, from everything that we've studied, and we've both done a lot of studying beyond physical training. So we start to deal with psychology and mindset and identity and all of that habit change. And we all know we do know that the foundation of anything for the body is physical movement. Like we gotta get people moving because movement creates energy and that energy creates momentum. So sometimes that helps with the mind, and sometimes people have to be more analytical, think it through first, you know, battle in. But this the story, like you're saying, Bryson, that story it keeps rearing its head and we keep working through it, right? So everybody comes with their stories and like we hear it a lot, and it's it's heartbreaking, right? That we all continue to to still have it back there, but the actions we take help us move forward and help us move out of that.

SPEAKER_05 15:34

So yeah, I would say in the beginning, we didn't realize that the transformation really was an inside out. Like we knew we wanted to figure that out, but we didn't quite know how to do it. But as people gave us feedback, we would start to hear things like, This is just what I do now. I just park further away. And so we came up with this, you know, a lot of what we learn is we run a program and then we get feedback from people during the program, right? So we do these coaching sessions where a group of people will, you know, go on and we'll talk about what they're struggling with. And we would hear things like, you know, it's just, I'm just, you know, my family tells me I'm not normal. And so we came up with like, that's great. Hashtag not normal. Normal is obese now, normal is unhealthy now. Like if you look statistically speaking, there's all kinds of problems with it. And so we were like, what is not normal? Not normal is I take the stairs, not normal is like perk further away, and it's like, great, I get my steps, right? Because that's one of our core practices. And so this is where we started to realize like there's an identity shift that people are making, and you can hear it in their language. Like when they say, then I go back to me, right? Like there's morning you that's really efficient and effective, and then there's evening you that ruins it for morning you, yeah, right? Who's like, I want to eat this for dinner and I want a reward and I want this stuff. Okay. And so we we have these selves that are competing. And so we we were like, we need to focus this identity-based goal setting. So, first, what's your why, right? What do you want to achieve in the program? What do you want? But now it's who do you need to become to achieve that goal? And I think, I believe, it's what's made the biggest shift. Because when people change who they are, when the program's over, they keep doing it because it feels we would get little statements like it feels weird if I don't get my steps, or it feels weird if I don't, and weird means it doesn't feel like me. So me has changed. And that's what we saw. And so now we're trying to sort of flush that out even more in the beginning. Who do you need to be? And like Michelle said, when you have conversations with people, you can hear it. You can hear people self-sabotaging themselves. Like, I don't know what to do. Yeah, I have no idea what to do. Well, we know you know, we know what a cheeseburger is and we know what a salad is. Yeah, like we kind of know, yeah, you know, but people don't.

SPEAKER_00 18:06

It's it's difficult because I think it's people have a very hard time looking, yeah, like looking within the long, hard look. And that's not just the physical body, but it's also just our mental state, our thoughts, you know, how we're living our life. So we try to really help people embrace that and accept and love who they are now so that they can continue to evolve, so that that old story can have a place in their life and it's a place of learning and place of gratitude. Yeah, because this happened to me, or I was this, I am now this because I learned so much on that.

SPEAKER_05 18:43

So yeah, which is really their their future is driven by their past. Yeah, and it should be the present should be driven by the future, yeah. And that's a shift. That's a shift. And so trying to get people to be like, well, that's the way you used to be, but that doesn't mean that affects the future. So what is future you and how does future you affect present you as opposed to past you? Does that make sense? Yeah, no, I love that. And if you can help make that shift, it makes a big difference.

SPEAKER_03 19:10

Yeah, it's kind of the whole manifestation idea um of you know believing you are this person and then kind of leaning into that.

SPEAKER_00 19:17

Yeah, and even when you don't believe it, if you take the action, you just you're not gonna believe it. You're gonna have days where you're well, we tell people all the time you're gonna argue against this 50, 60, 70 times a day, perhaps. You're gonna have the argue, but if you just put the foot forward, you just take the action, just do the action. It starts to chip away at that. Start to chip away.

SPEAKER_02 19:38

I have a few questions. Sure around a few, but a lot. Many I'll uh I'll I'll just say two. Um, I think the first one is what you're describing in terms of working with your clients is it seems to be a very intimate relationship you're building with your clients. And I think my big question is number one, how do you kind of level set and build that foundation of trust with people to open up about these things? Because they are very revealing. Yeah. These long deep looks into yourself.

SPEAKER_04 20:10

Yeah.

SPEAKER_02 20:10

Um, I mean, I don't want to, I don't want you to give away any of your secrets, but um, I think that there's something there about how you help people open up and feel okay, you know, sharing, you know, how they really feel on the inside. And I think the second question I have is you know, you mentioned earlier, you know, about uh the biggest loser, some of these like earlier fitness trends that you guys were trying to kind of maybe like improve upon. But was there any literature that you guys were also reading around just human psychology or how the brain works that also informed any of this?

SPEAKER_00 20:39

Yeah, all the time. I mean, we're besides studying like longevity, health, fitness, nutrition, you know, both certified in nutrition as well, then life coaching. How does the brain work? How does the mind work? So we're kind of constant, it's like a constant for us, which is exciting, it's motivating. It's learning is is motivating. But back to your first question about you know, how do we work with clients? I think Phil and I have since owning a business and and I I manage gyms for other people for big companies, and it's a different way of doing business because it really is about who's coming in the door, what are they paying? I don't care what you teach them to pack the room. And we just, you know, put everything against ourselves. We just couldn't do that. We wanted to provide a place where we actually really, really help people. And honestly, you know, with when COVID happened, which shut down our gym, it allowed at least for me to go back to more of helping people. And I was like, I never want to stop doing this because this is what really fuels me. So I think we're lucky that we we work with groups of people all the time. We work with individuals and groups, and I think we're very open and we try to be very authentic and we create a space for people to feel okay with who they are right now and. You know, I I had a client which was really nice came up to me today and she was talking about another hobby outside, right? And that was not feeling good because the people weren't super nice. And she just said, you know, for however long I've known you, I always feel that no matter who's here and who's in any program, everybody is supportive. Everybody's rooting for each other. And I think that is something that we just have such a strong core belief in. Like we are here to help people feel better. And hopefully we just detract people that don't. Maybe we've just been really lucky that way that people are who are not supportive of others.

SPEAKER_04 22:36

Yeah.

SPEAKER_00 22:36

Um don't stay. That's great. Yeah, thank you.

SPEAKER_05 22:40

And the psychology piece really it that's a good question, too, is it it really is behavior modification. I mean, at the end of the day, it's like people tell you what they want, but then you gotta figure out how do we get them there? What what's gonna work? And I think you got it, it's gotta start with this honesty piece. So I think having that safe environment where people can just communicate. And and I think again, in the group setting, when you hear other people talk about what they're struggling with, it makes people feel like I'm not the only one struggling with this. And it's okay.

SPEAKER_00 23:10

So the group coaching has been even for people that you know, some people don't need it as much, right? Some people may not, but they may hear a little bit or just know it exists, and there's something I think that pri provides a safe environment.

SPEAKER_04 23:22

For sure.

SPEAKER_00 23:23

And um yeah, just the sharing of mutual experiences, you know, people are it's hard.

SPEAKER_03 23:28

You know, people do feel like stuff is not easy, yeah. It's not easy. Accountability across the board.

SPEAKER_05 23:33

Yeah, and you know, I've we we always do everything in groups. We we I think group, you know, even in a one-on-one, there's at least two people, there's a little interaction, but in a group, the dynamic with the group is just I I can't explain.

SPEAKER_03 23:46

It's just magical, yeah, like in a in a way, and it's a new piece of community, right? That's what I found is that that's a big thing that I think our society is losing pretty quickly is community. Yeah, so it's creating this new area where not only do I get my health and fitness, you get accountability with it, but then you also create community. Uh, and I think people really respond to that well, where they they show up not expecting to build community, but all of a sudden you're like, oh, I have a health and fitness community with people that I'm aligned with. And then if you kind of lose that or go outside of that, like I went to, you know, EOS gym the other day and I was just wandering around. I was like, I don't know what to do here. This is like I'm bored, I don't, I just wasn't motivated. Um, and so I'm so used to the community and the motivation, everyone pushing each other that now going on my own, I almost can't do it. Like it's um, I just don't have that motivation to do it alone. And then that comes full circle, the idea that motivation is temporary, right? It's always going to be temporary. Um, so you have to have more than just being motivated for a week or two weeks. Anybody can do something for a month and knock it out of the park. Um, but then you get back to that roller coaster cycle. Yeah. Uh, so then you're back to what is the system or the process? And you're always talking about consistency, which is something that has really resonated with me over time of like, just stop being hard on yourself, just be consistent. Just keep showing up on these days, keep doing what you need to do. You're always gonna have setbacks, you're always gonna have things that you struggle with, but be consistent and keep showing up. Um, and that's one of the big kind of special sauce pieces I noticed with the plan is okay, this is creating an operating system now where I can lean into that consistency idea and just be consistent with these core items. And if I can do that, it's gonna put me on a completely different trajectory.

SPEAKER_05 25:37

I was just gonna say, and they don't, they're not that not that crazy.

SPEAKER_03 25:40

They're not that crazy.

SPEAKER_05 25:41

Yeah, they're not that, but you you you bring up something interesting about um the the just like the the you were talking about community and talking about pushing, but but the consistency piece, uh, you know, and that gets thrown around sort of a lot, you know, like consistency over intensity, like everybody has these little buzzwords. But it's so true. You know, in in in a lot of people talk about James Clear's book, Atomic Habits. The one thing that I remember the most is in the very end of the book. At the very end of the book, he talked about the best of the best people, so like the the Kobe Bryants, the and he said that they are really good about being consistent when it's boring. And he's like, You're gonna get so good at some of these habits, they're gonna seem boring, right? Like you just gotta show up and do it. But it's those people that can just keep showing up, like you were talking about, whether you have a setback, whether you have this. If you can keep showing up in those moments, then that's sort of who you are, right? And that's the other thing is the whole process changes who you are. And I think that's exciting. Like we're talking about not just the transformation, but seeing somebody really align with who they feel is their best self. So we should probably talk more details about the plan since we're kind of talking about. People listen, like, what is the plan?

SPEAKER_03 27:06

What is this plan they're talking about? Um, yeah, what are like what are some of the core element? I mean, it is what I love about it is the simplicity, right? That that seems to be the magic of it. Um, can you take us through come some of the core metrics? Like, you know, you have the book and I'll just say this about simplicity.

SPEAKER_05 27:23

Yeah. And I read this in business. See, so it's interesting, right? Because some of these things, you know, the things that we talk about, identity-based goals, like this is stuff you can use for business, this stuff you can use for relationships. You want to be a better parent. Like, these are things you can use in any area of your life, right? Not just fitness. Um, but but you know, the idea of the the the plan, um well, you were gonna start.

SPEAKER_00 27:51

Well, I was gonna say something. We have been providing and creating workouts for for a very long time, right? In every aspect, long time. And we were like, what if that was not part of this? And working out is a big part of the plan. So let's just say that. But what if and I always wanted to do this if because not everybody can do a specific style of workout, everybody has to do what they are capable of doing and what is motivating for them, what kind of environment? You know, there's a lot of different ways to work out. And so, yes, we provide all kinds of options for that, but we're like, what does it come down to? What is the most important aspects of physical training? So if you take away the fluff and the, you know, it's not this brand or that brand or this specific workout, and just get down to the basics, what are those? So that's how we thought about training your body. And so I can get into the details, but even with nutrition, what are the absolute bare minimums? What are the things people need to do in order to transform? Yes, things can always be better. But so for nutrition, we work with calories in and calories out, because that is still a science, as many people want to say there's more to it than that. That's just a way to sell something else. But yes, there, you know, there your metabolism shifts a little bit, but for the most part, you your body uses fuel and then we put fuel back in. So that's one core element, and then protein. Outside of that, it doesn't we don't have any rules. This is not keto, we don't have any no, you can't eat this and you should eat this, you know, besides alcohol for 30 days is the only thing we do because we want people to see how it feels to not have alcohol in their system, but then it becomes part of the plan if the each individual wants it to be part of. But other than that, that's like the strictest rule, right? With the food.

SPEAKER_05 29:48

Why don't I break down the so there's five, yeah. We call them I'm going in deep. Yeah, exactly. Which is which is is it's exciting. So we came up with a plan. I kept telling Michelle, like, we're trying to align something for the new year. This was last, you know, last year in 2025. And we still, it was January and we were still trying to figure it out. And I was like, I'm writing a plan for myself, and that's where the name, the plan, yeah.

SPEAKER_00 30:12

We kept thinking we were gonna come up with a couple things.

SPEAKER_04 30:14

I'm like, I just want a plan.

SPEAKER_05 30:16

Michelle's like, that's a good plan. That's a good name. Anyway, there's five core practices. We call them practices, not habits, for a reason. Because you have a yoga practice, a writing practice, a dental practice, yeah, meditation practice. It's sort of the idea that you're never there, that you're always working on it, and that you don't have to be perfect at it, and that you're practicing it.

SPEAKER_03 30:38

Yeah.

SPEAKER_05 30:39

So there's five core practices in the plan. And we can break down more detail, like I think Michelle kind of did a little deep dive, but the first one is train your body. We think exercise biggest lover for longevity. Uh, it affects, you know, all these different areas of life. So train your body was the first core practice. Then we were like, well, nutrition is so important. Yeah. So fuel your body is the second core practice. But then we were like, mindset is so important and identity huge. And like, if we don't work on, so we were like, okay, strengthen your mind. That's the third core practice. The fourth and fifth ones are really sort of a review. So the fourth one is review, reflect, and plan. It's just an iteration, like, what am I learning? Was I successful today? Was I not successful? That's a coaching method that I use with people of like what's working, what's not working, how do we change it? You know, what do we do tomorrow? The SEALs do that when they when they go and they do a mission, they they come back and they have an action, yeah, after action reports, kind of the same idea.

SPEAKER_00 31:44

Because many people stop at self-assessment. Yeah, right. That's just something that's you just want to avoid it. Yeah.

SPEAKER_05 31:52

And then and then the fifth one is like it's a W or an L. Did I win the day or did I learn? The L is not lose, you don't lose. It's learn. And if I didn't win the day, if I didn't complete the core practices, what did I miss? And what did I learn from that experience?

SPEAKER_00 32:10

And so and then what's my plan for tomorrow? Because I can take the lesson. And what can I do a little different? Because I got stumped up with A, B, or C.

SPEAKER_05 32:17

And then we it was more complex than that. And we were like, nope, simple. We're even thinking of whittling it down to three. This is, you know, but but for now, the five works, yeah, and it works really well. And then we can do a deeper dive of each of those core practices. But that's the essence of the plan. And we were just like, what people that are successful long term, what do they do? And we just felt like they do these things. Yeah.

SPEAKER_00 32:42

Well, I will just add one more thing. Um, because I had been nutrition coaching one-on-one for many many years from in programs to just by aside and um precision nutrition. I'm very um I'm educated by them, I have a lot of respect for them. They're a great company. And even habit change in general, behavior change, because I'm trained in behavior change. And a lot of it is like slow behavior change, right? Let's do one new thing and let's do it for a little bit and see if we can maintain it and then do another little thing. And I'm not saying it doesn't work, over time it probably does, but I found it was not a great way for behavior change.

SPEAKER_04 33:24

Yeah.

SPEAKER_00 33:25

In the world with the hundreds of coach coach of clients that we've coached, well, probably thousands actually. So we were like, okay, this is this is a rip the band-aid type of thing off. And and I also study Tony Robbins. Um, and he's very much intensity. You're gonna learn something, you're gonna dive deep, you're gonna learn from the very best of the best, the most outstanding in any field, and you're gonna go in intense and get a hundred. And so I really kind of was thinking about that as I was going through that. And I'm like, and the slow process of change, which I found very challenging for people, and as a coach, and we decided okay, this first phase of the plan, it is 30 days straight with zero misses. They have a miss, they go back and they start over at day one, even if it's the tiniest little miss, you know, the tiniest thing, and they're on day 29 and they missed it, they go back. And the reason is we're really trying to strengthen the muscle of learning and going back because the the thing is you're still making progress. Even if you started back on day one, you've still changed, you've still improved. So we're really working on the mindset, even from that 30-day phase, because it's commitment and it's saying, I'm going to do this. And every day I'm gonna look in the mirror and I'm gonna acknowledge that I'm doing this and I'm gonna follow through regardless of how I feel. Because our mind, like I had said earlier, will tell us a million reasons why we're tired, you deserve a break today, you had this thing, you didn't get any sleep less, you know, like the on and on. So that's part of that strengthen the mind. And and our approach to the plan was to get people ready. They decided they're gonna do this, and then we're doing this. And that's been a big part of it too.

SPEAKER_02 35:13

I have a, well, I have a little bit of a rant and then a question. I uh I still remember distinctly. Um, there were a few months that I took off of work many years ago, and uh it's actually it was really, it was really a blessing in disguise because I actually learned how to work out, actually learned how to eat properly. Um I think I got in the best shape of my life, also because I just didn't have anything to do besides go to the gym and you know, read books and work out and eat good food. Um but I remember afterwards when I actually, you know, did get back to work and you know, was doing the normal 60-hour work weeks, all the great things. Um, I was on, I was walking down the street one day, uh, just around the neighborhood, just trying to get the steps in. And I just had this really frustrating thought because it's difficult to maintain this kind of lifestyle when you are so against the wall, you know, with traffic, getting from one where one place to another, with kids, with you know, your partnerships, um, and you know, just managing the normal workday. And I texted a friend as I was walking, and I was like, you know, this is why people will like go to McDonald's like right now, because yeah, they're so frustrated. It's like, okay, you know what? I just I just need something to just like get me over the hump. And you know, when I think of the food options that are out there, um, and the amount of salt and the amount of sugar that you know these things are packed with and preservatives. Um I just I texted my friend and I was like, dude, I feel like I am in like a low-key Mad Max movie where you know everything around me is just like, you know, I mean, this was like after COVID. So it was like, you know, post where I was walking downtown and I was like, this feels like urban decay. And uh, you know, everything around me in terms of food options is basically poison.

SPEAKER_01 36:55

Uh and I was like, how is how is anyone supposed to function in this environment?

SPEAKER_04 37:00

Yeah, yeah, for sure.

SPEAKER_01 37:01

So I guess my question is like, how do you like counsel your clients to you know not not do all that? Not do because it's it's almost like the system is set up.

unknown 37:12

Oh yeah.

SPEAKER_00 37:13

It's absolutely yeah, it is, and that's why hashtag not normal. Yeah um every day we're going against the grain. Every day we have to make a choice. That's hard. And uh part of I I think this is also that long, hard look, right? And acceptance. Acceptance that unfortunately we have to we have to or we get to exercise for the rest of our life because that allows us to have life, right? And we get to eat as best we can, and that allows us to have life, and it's hard. And it is hard because it is not what everybody else is doing, but the payoff, the payoff is so worth it. And it's not to say you can't have McDonald's, the poison or something else, it's just how often do you have it? Yeah, how much do you have it? So, but I get it. It's it's the accepting of reality that this doesn't end, I think is really hard. Yeah, and but once you come to that acceptance, and you just you know, if you're gonna be pissed off a couple days and you need to get off the train, get off the train, and then just you're getting back on. Because what's the alternative? Go the next day, yeah. Hopefully the next day. Yeah, hopefully the next one. Well, we we after after our 30-day phases, which we did incorporate later, we we put in this thing because we we use a mountain analogy, so we're climbing. Um, but after the third a successful 30 days, right? Then we allow people what we call the base camp reset. You know, if you're you're climbing a mountain, you're gonna take a little break, you're gonna sit there for two, three days, whatever you need, and then you're like, I'm gearing up, I'm going back on the mountain, or they keep going.

SPEAKER_05 38:48

Yeah.

SPEAKER_00 38:49

Depends how long depends how long this process is. Some people have a long, uh bigger transformation.

SPEAKER_05 38:54

We we did decide to sort of throw people in the fire and make it much more challenging right up front because we feel people respond better to that. They just do. But then instead of going, that's it, 30 days and you're done, we're like, we're gonna slowly give them a little more option, more flexibility. So now you can miss your calorie deficit. Now you can miss a workout. Now you could miss one thing something, one thing in a week. So it's not a lot, but because we we wanted to slowly pull it back, not just go like it, because you know, there's 21-day challenges, there's 30-day challenges. And again, it's like, well, so many things are short term, they're quick fix, they're short strategies. Like when people say, I want to fast or I want to do this or I want whatever it is, I'll be like, What is your goal? Like, what is your goal? What are you trying to achieve long term? So I think you know, when you brought that up, like you did all of this thing, and then life happened. You started working again, and you're like, I'm gonna lose a lot of this, but what can I hold on to? How can I incorporate this? I think you just have to be really intentional and you have to start telling yourself that you can do it, you can find a way to get steps.

SPEAKER_04 40:06

Yeah.

SPEAKER_05 40:06

I talked to a guy today, 73 years old. He's uh he's still working, he's uh he's an oncologist, he works for um um Huntington Hospital, and he was talking about how he tries to get steps in the morning, steps at lunch, steps after work. Yeah, because his day is just like sitting in an office, sitting at a desk. And so he has to be intentional about it. And again, there's the belief, the old story, the old self. I can't do this, there's no way I can do it. We hear this in the beginning when we sort of lay out the parameters. Yeah, it's kind of a shock. We call it resistance, right? This is the first resistance training people really get in the program is their mental resistance. I can't do it. And look, there's no perfect, like you're not gonna have that where you know you you just have all day to eat great food, and I wish it could be that simple. It's not.

SPEAKER_00 40:57

Well, a lot of people would like to join when they have a gap in their life. I'm like, no, join when it's just off.

SPEAKER_04 41:03

Yeah, yeah.

SPEAKER_00 41:03

Yeah. Someone's like, well, I have to go to France and I have to go to Paris. I'm going to two. I'm like, oh perfect. Airports are a great steps. It's perfect. Great, good for your planning. You're still going to exercise every day. You know what I mean? Yeah.

SPEAKER_04 41:15

Whatever.

SPEAKER_05 41:16

It's just but it's but it's a good, it's a good point of like you have to be very intentional about it. And again, the future has to drive your present, not the past. So you're gonna be like, okay, what can I do?

SPEAKER_03 41:27

And the identity piece, I think it comes full circle to that of where you really have to lock that in because, like you're talking about, it's not just walking down the street, it's on your phone. Any horrible food that you want in minutes. Yeah, like it's a whole different animal we're dealing with now, and what we're dealing with, our kids are going to be dealing with that. It's not just you have act, it's like at any point in time, you have to just click, click, and it's there. So it has to be a much deeper kind of identity thing for me at least, where it was like, I need to be that person where I know I have access to this and I know I can get these things, whenever I want them, but I'm at a point now where I'm choosing not to do that. Right. And what I found with the plan, and I love the all in 30 days, because again, yeah, it just forces you to dig in and to figure those things out. And again, you're tricking the mind with that portion and getting that second month where it's like, okay, you get a little bit. Um, and that little bit is huge. I still remember when I clicked over to phase two and I was like, oh, I could, I could, I accidentally forgot my steps this day, but don't have to get up right before bed and go walk around the neighborhood. It's like, I'm gonna check that one off, I'll get it tomorrow. Um, and then those key items really sink in. I think it's the only program I've ever done where after I was done, just not even consciously, was just like, oh, I'm just doing these things now.

SPEAKER_04 42:49

Yeah.

SPEAKER_03 42:49

Um, I'm making sure I'm getting my protein, I'm getting up from my desk and making sure I get my steps in. And again, I'll go back to simplicity. It's like it has to be that level of simplicity for me to create those new habits to make sure that you can you can kind of hit those goals and maintain. So yeah, I do think you guys are really on to something special with what you're creating. And what's fun is I feel like you're just getting started with it. Like you're continuing to refine and tweak and seeing what's working for people. Yeah. Um, thank you. And the levels that you can do it at, right? Because, you know, we work out and we have a couple guys that are like, you know, let's go, let's go heavy. But then you also know there's groups that are like, you know, I'm just I'm just doing these core items, and my 45 minutes is I'm gonna go for my walk around the block, and that's all it's gonna be. So it works on all these different levels as well, which is why I love it. Yeah, thank you. Yeah, you guys have done a great job on on setting something up special here.

SPEAKER_00 43:42

It's it's fun and it's a great learning experience because we're learning from people and from experience, and that's how we nuance and that's how we try to improve things. Um, but humans are amazing people, right? They're just amazing creatures, I should say. And seeing what's possible. Is keeps us in the game, but also how people help each other. So it comes back to that community too. So that a little bit of those guys for you, that little competitive thing is kind of fun. You harass each other. And there may be someone in the group that's watching that. And it's not for them, but they're like really cool to watch it. I'm in this group with these guys. You know what I mean? So it's really fascinating how this all worked out.

SPEAKER_02 44:26

So I have another question just around again uh the resistance or the things that hold people back because I think one thing that everyone at the table is touching on is uh how to overcome the resistance or the challenge of boredom. Yeah. And that sometimes these things do get boring. And I think uh, you know, even when we talk about our phones and social media, you know, we're so stimulated today. And I think part of any social media company's business strategy in terms of collecting customers or collecting eyeballs and maintaining attention is to constantly uh kind of play on people's anxiety around boredom and the human desire to not be bored and the kind of instinctual uh sense of gratification when you are stimulated by something on your screen or elsewhere. So when you don't have that or when you're trying, how do you counsel people to to resist that again when it's almost like it's being weaponized in a way against us, you know? Yeah.

SPEAKER_05 45:23

I met with Bryson and a couple of guys from the program before, you know, before this year, and we and I asked questions, I wanted feedback from them. And and one of the things we talked about was a paper journal. We have a paper journal, which Michelle and I have I'm the paper girl. We've kind of we've kind of bumped heads a little bit about it. Because um, I can't track somebody's paper journal, like if they're doing it. So if I want to see where you are in the program, I want to see how well you're following the core practices. I can't see it because you're logging it. But there was feedback from these guys that like, I love that I'm not checking my phone all the time. I love that I'm not getting pulled in. And we've all done that where we open our phone to do something and then something grabs us and we forget why we were even on our phone. Yeah. Um, so I I think I think um the paper journal, I think that helps. As far as the boredom, um I think with clients, I we try to make it exciting. Like we I try to make like when I we program, we try to make it interesting. But I think you have to embrace some of that. I think I like to tell people like it's okay if it's not like you you we actually eat a lot of the same foods, you know. Now they could be healthy foods, they could be unhealthy foods, but we have a tendency to eat a lot of the same foods.

SPEAKER_00 46:42

We eat about 30, everybody eats about 30 different things. That's about it.

SPEAKER_05 46:46

You know, we be like you might get a little bored with that, you know, that chomp. You know, you're gonna have that chomp as your your your whatever protein, you know, at this meal, or you're gonna pack your food, or you're gonna drink your water. But that's part of the process, that's part of the resistance, is the boredom and learning to get past that.

SPEAKER_03 47:05

And some people love some people love the boredom. Like I was talking to one of the guys on the plan this morning, and we're talking about nutrition. He's like, Man, I'm what I eat is so boring right now. And he's like, I love it. And I was like, and he was able to rattle it off. And everyone's like, What do you eat? And he's like, Oh, I do my protein shake in the morning, then I have a yogurt and berries for a snack, then I have a double uh chicken pollo bowl at a pollo loco, and I have cottage cheese and uh like fruit slices for this, and then I have a protein and a salad at night. He's like, and I love it. This is what I do every day. And he's like, eventually I'll get bored. He's like, but what I'll do when I get bored is I'll switch out that snack for a different snack and this snack for a different snack. But I have this system now where I know the metrics that I have to hit. And he's like, it's boring, but it's awesome that it's so easy for me now. So it's getting to that point of again, consistency and simplicity of being like, oh, I got this piece. Because we all have, like you said, so much going on with our phones and so many things that are distracting. If you are constantly being like, what's my high protein snack now? It's like, forget about it. You know, it's it's too hard to do.

SPEAKER_00 48:05

We do like to teach people to have like, you know, you'll you'll develop your system. That's what we tell people. This is your system you're developing, the proteins that you like, the snacks that you like. And it's not to say that you can't be creative, you can, but what is your life like? Because that's decision to fatigue, that's creativity, that that takes time and energy. So for some, it's so important to them that they will spend the time coming up with new creative meals. But for so many, oh, I just I go into this routine and now like this whole heaviness of my day around food or planning is gone.

SPEAKER_05 48:40

It's like the black turtlenecks, right? Like Steve Jobs, like yeah, I don't want to worry about thinking about what I'm gonna wear, I'm just gonna wear the same thing every day. And so I think there's some frequency. That's a good process. And you and you know that, right? Like when you know what you can eat, then and especially if you've tracked it, you know, and so one of the things, so like when it comes to train your uh fuel your body, the the we we have a protein target. If you're trying to lose weight, you should be in a deficit target, and then we have a hydration target. So you have those three things to think about. That's it. That's it. So you gotta burn more calories than you consume if you're trying to lose weight, lose fat. That's it. Like look at Survivor, nobody on Survivor gains weight. Yeah, slow thyroid gains weight.

SPEAKER_00 49:25

Nobody can menopause, you know, the whole thing.

SPEAKER_05 49:27

Yeah, they all lose weight, and most of them probably lose a lot of muscle because it's not the best, you know, effective but not recommended. That's what I have to say. Um, and so like you were bringing up like earlier, like, well, could it be keto or should it be uh this? Or we like we don't tell people be in a deficit, hit your protein target, um, and and hydration, which is a big one, you know, if you're not hydrated properly, it affects your skin, it affects your recovery, it affects your appetite. A lot of people are just thirsty, not hungry all the time. And so, you know, we pick these again, they're so simple and basic, but when you hit them, now if you want a higher fat, lower carbohydrate after you hit your protein goal, as long as you're in a deficit, we don't care. And so we wanted people to have just sort of what we felt like the foundational piece was being in a deficit. Yeah. And then we know now from longevity, as you know, protein is very popular, it's very consumer-driven now. Yeah, potato chips have protein, Pop-Tarts have protein. Really? Everything has protein now because that's what people they've heard it's good for you, and people they want to buy it. So, you know, is it quality protein? You know, all that stuff. That's a different story. But if we eat more protein versus remember the low fat, yeah. Well, if it's low fat, I'm good, right? And that wasn't so good for people. So I think you know, we've tried to keep it really simple. Like you said, complexity is hard to scale. Simplicity you can do and you can be consistent. And here's what happens when it the identity piece, okay? When you do these practices on a day-to-day basis, you build confidence, you build belief in yourself that you are this person. And so every time you get 10,000 steps, you're like, I guess I can get 10,000 steps. And 10,000 steps isn't even about the 10,000 steps, it's about moving more. But we needed a metric, we needed a target for people. And so to get people to move more, 10,000 steps, gotta park further away, gotta take the stairs, gotta, you know, people are like, This is great. I, you know, I got I can't find a good parking spot. Excellent, we're gonna walk, you know. Uh, like um somebody said they they they got invited to this dinner and it's a mile away, and they walk there now. Yeah, and they walk back anyway. Yeah, so you guys are inspiring me.

SPEAKER_02 51:48

I'm gonna go to the gym later. Yeah.

SPEAKER_00 51:50

Well, and I will say that everything we came up with, we were always looking at what is the science, what's the science of longevity, what's gonna give you the biggest bang. So even for the steps, it's beyond what's actually at least as of this moment in time, you know, what's supposed to help longevity is around 75 to 8,000. That's that's kind of the number. But because most people are coming into the program wanting some fat loss or they want to gain some muscle, we have found it's hard to hit a calorie deficit. But if you move a little bit more, we get those steps to 10,000 or more, it's easier to get in a calorie deficit. Because as you know, the food out there is so dent in calories that you feel like you can't really eat. Like once you start to track the reality, yeah, you know, so those the extra steps is why we've got 10,000 and also because we're we are trying to push people, you know, because we believe in people. We believe that you can do it at the easy. It can be done.

SPEAKER_03 52:47

And then the nutrition piece with the protein, that was a big unlock for me because I was using my fitness pal and tracking, and that is tedious. You know, you can do it for a little while, but you're not gonna do it long term. Um, and then you're getting into the macros because I was like, well, I want to figure out how to lose fat, so I guess I have to track all the macros. So I was trying to track the macros, and I'm like, this isn't this isn't none of this is sustainable for me. And I knew it while I was doing it. But the protein piece simplified that across the board. It was like, no, no, no, just get your protein. And what I found was the other two just naturally started to fall into place. So I didn't have to think about that. All I had to think about was deficit, hit the protein, and then all the other macros kind of lined up behind that. The carbohydrates. Yeah, which was fantastic. Um, so that was another good piece there. Uh and then I think that you know, one question for I would just popped into my head again, thinking about the social media and where we're at in the world today. And you guys, again, having so much experience in the industry as a whole across all levels. What's your take on where we sit right now in society with health and fitness and what you're seeing on social media? Because it's so crazy out there. The information that keeps coming out, that it the content that is just pushed from everybody with a phone and a microphone in the gyms. I mean, you go to the gyms nowadays, and there's six people with tripods set up, like filming themselves, doing stuff. And, you know, 18-year-olds pushing out content like they're professionals and they know the best kind of thing to do, is it just ignore all of that? I mean, what's your take on the industry?

SPEAKER_00 54:21

It's probably true, like in every aspect of life. And I feel like, and I'm sure your experience is the same, it's getting worse and worse. When I actually look at what's coming, most of it is just suggested people. It is not even people I chose to follow. So we're having a conversation in here. I'm sure we're all going to be blowing up with new topics that we've talked about. You know what I mean? So knowing what people are seeing is also, I have no idea.

SPEAKER_04 54:47

Yeah.

SPEAKER_00 54:48

Each the four of us can have completely different experiences. So there's that, but it's a constant reframing people to go, we're helping you understand what the most foundational pieces are. Everything else is noise. And if you feel confident, empowered, and you understand, and we make you do it so that you learn it, embody it, but also believe it. And then you can go find evidence if you want to read literature or science, it's there. But it's it's making people feel empowered with their own decisions. So then they start we start to help them recognize oh, they're trying to sell me this thing and that thing or this exercise or that.

SPEAKER_05 55:29

Yeah, I mean, this trick or this fad or this trend. It's business, people sort of major in the minors, so to speak. Yep, yeah. And and and and I think uh John Wooden, he was like, first thing I'm gonna do is teach them how to tie their shoes and put their socks on, right? Like that's what he taught. And it took like 10 years until they were champions, whatever. Like he built a foundation of habits, and I feel like the plan is that sort of that. Like, if you want to do red light therapy and you want to do a cold plunge, and there's benefits to those things, but are you getting your protein? Before you think about supplements, before you think about crazy different methods of training, like, are you doing just basic strength training? Are you walking and getting your steps? Are you, do you even know how many calories you're consuming on a daily basis? What are they? How much is protein? How much is you know, fat, how much is car, like just getting people. That's why we we make people track their food. I was very against it. I hated tracking food, I didn't want to track my food. Um, and that made the difference. It's eye-opening. It's almost like the one thing you really don't want to do is the one thing you know you probably need to do. And then when you do it, you're like, it it makes a difference. But when people follow the program and they make this transformation, they start to change, there's a there's a gap between who we see ourselves, how we see ourselves and how we really are, right? Like our best selves. Like we have a day where we feel like we're on it, we're our best self today, right? And I feel like when we help people close that gap, that's the confidence and the belief that I was talking about. When people start to follow through, they start to go, I can do this.

SPEAKER_03 57:05

Yeah.

SPEAKER_05 57:06

And even though externally, like they need to lose another 25 pounds. If I know that they've got it internally, that they're different inside, they see themselves differently. I know that they're gonna get there. Yeah, I just feel like that confidence in in ourselves internally is such a great reward for doing, you know, it's a fitness program, but like I said, it's more than fitness. But it's just you feel like that alignment. Like I am who I say I want to be. And you're doing it, and that's great. I think it's a powerful place to be.

unknown 57:38

Yeah.

SPEAKER_00 57:38

You know, but just to kind of circle back to the social media thing, yeah, from all the news, because especially from the women's perspective, in especially of a certain age, and I hear it all the time, it's my metabolism, my cortisol's too high, and this, I'm that, you know, menopause, and it's this and it's that. So the women come to me with including myself, like our bodies are have changed so much. So the reason we're not as fit as we were, as strong as we were, our metabolism's slower, must be all these things, which could be part of it. But the conversation always comes back to let's get the basics back on board because we're will, regardless of what cycle of life you're in, yeah, the women's cycle, the men two, if the basics aren't on board, then we can't fix anything. Yeah. Because it'd be great if we could just take a magic pill. And well, there is a magic pill out there, I guess. Yeah. Um we'll come back to that magic pill in a second. But really, I'm we try to redirect, redirect, redirect. Let's do the basics. But are you drinking your water? Are you getting your protein? And when it comes down to it, most people are not. Yeah. Most people are not doing all the things together. And I think feeling the power of being able to help yourself in whatever system of life, whatever's happening with your health, if you can get that on board, most people will already feel better. So we're kind of training them to get the basics. You can listen to all that stuff. Maybe it's your quarter's old, maybe it's this, maybe it's that, maybe you need, but let's just try this first and see how it goes. And then it's the practices of doing that where you're starting to see things differently.

SPEAKER_02 59:17

It's all about consistency. Yep. Back to it.

SPEAKER_00 59:20

It just comes back to it, doesn't it? Yeah.

SPEAKER_02 59:23

Uh yeah, that's been the best one we've had, I think. Yeah. It's been really amazing.

SPEAKER_03 59:26

And you guys are thinking out like um anything that we didn't touch on, anything that you guys want to dig into, let the world know.

SPEAKER_02 59:35

Oh, we didn't talk about the TV 12 method.

SPEAKER_03 59:38

The TV 12 method. Tom Brady's Tom Brady's training.

SPEAKER_02 59:41

I do have a specific question though, um, just about weight training versus um bands less to less to elasticity. Sorry. Yeah. Um, yeah, any pointers you can give folks about, you know, how to get the most out of their training or you know, how to how to discern what it is they're actually after and whether or not weights would be or would not be helpful versus you know other forms of exercise?

SPEAKER_05 1:00:06

Well, let's let's real quick, let's just talk about like longevity comes up. Longevity is a bit of a buzzword. Um so I like the idea of a longevity mindset, which means longevity in every area of life. In fact, I was thinking while we were talking about you, about like how do you work through the boredom? And I think one way you do work through the boredom is that what you do in the morning, your workouts, your nutrition, and everything really affects everything else in life. You just have more energy for your kids, your relationship. Doesn't mean you're not tired. We're really tired at the end of the day. We have long days, but I mean you just feel more present, you're you're you just have better energy, like Michelle brought up in the beginning. Energy is, you know, really, really important. So I think I think the longevity pieces, you know, all these things are if you look at you know the people that you know, these these blue zones, you look at things, there's community. There's eating less than you take in, like you know, a restricted diet, moving, exercise. And it's not even a you know, going to the gym. These, you know, these people that live in their into their hundreds, you know, they they just move. Um, so when it comes to your question about strength training, I don't think it really it matters whether it's a dumbbell, a band, or a cable. It doesn't necessarily really matter. The point is is that you you know, strength training, we lose muscle mass as we age. So, like, I I today I was on a call with somebody and he was talking about like, I don't really want to bulk up for because you know, we're we're training this team and frisbee, right? It's this whole team and they're ultimate frisbee, they gotta run really fast. And I'm like, well, you're not really like bulking up. Like, I was like, I want you to flip your mindset around that because bulking up sort of an old, like you had to think about like you gotta work really hard just to maintain the muscle that you have. So I think you know, we're talking about Tom Brady a little bit, but what Tom Brady did really well was he focused on tissue pliability. That was the word he used, which is mobility now. Yeah, it's a combination of stability, right? Which is balance, it's flexibility, which is range of motion of the muscle, and then mobility, which is the ability of the joint. And you need all of those things. We do them all in our program, it's all incorporated, but it doesn't matter if you use a band or use something. I do think that he his idea was I don't want to do anything super heavy, it's gonna sort of tighten and ruin my range of motion. And so I think I think, yes, that can be true if you're doing just heavy weights in limited range of motion. And again, this is where it comes down to a programming where sometimes you need to do lighter weights, more reps, more range of motion, different speeds. Like you should always change it up. Your body adapts really quickly, but pure strength training. I think all the research is out. The benefits are immense. You build muscle, you hold the muscle. So people think, I don't want to build. I'm like, man, I work out so hard just to maintain what I have. Yeah. So, you know, holding on to that muscle mass is really important. It protects your body when you fall. It, it, it, you know, it gives you energy, it burns calories. It really is like the fountain of youth strength training. So whether it's with a band or a cable or a dumbbell or a kettlebell, it's resistance or body weight, doesn't matter. The challenge thing is can you make it more challenging? Can you change it? Can you make it different? So your body always has to respond. If you do the same thing, your body gets used to it and it doesn't always respond as well. That's what, like people that walk a lot, like I walked a lot and I was like, okay, the walking's just not doing it. And I don't want to run because my body doesn't like running. Yeah. So I'm gonna throw a 25-pound weight vest on. Well, now I'm 25 pounds heavier when I'm walking and burning more calories. It's a different workout. Now, if I drop down and do squats or push-ups or something with body weight, I got an extra 25 pounds, it's different. Yeah, and I just think you have to kind of mix it up like that.

SPEAKER_02 1:04:05

So you know, one thing we didn't talk about, uh, I'm realizing a little omission here, but um, sleep. Yeah, how does that factor into it?

SPEAKER_03 1:04:13

It's overrated. It's overrated.

SPEAKER_04 1:04:16

We didn't wasted time.

SPEAKER_00 1:04:19

Sleep, sleep is critical to our health for sure. We didn't make it a core practice because there are so there are a lot of different reasons people have a hard time sleeping. And I felt like that was we, we felt like that would just be really a way to beat yourself up because there are things beyond your control, like you know, there are things that you can do, but then there's also things beyond your control, and that's a nuanced thing. So sleep is important. We have people, there's a like an optional way to track your sleep. Did you were you intentional about going to bed? Do you have a you know, do you wake up at the same time? What was the quality? So, like being aware, I think just that little bit usually helps people. Um but if they hadn't been exercising before and now they're exercising and taking all these steps, and then also drinking water and having the protein and getting their calorie deficit, most people are sleeping better. So you do get a benefit, but we didn't make it a core practice because of I think it's really hard to hit that specifically based on all the different lives that we're living and maybe whatever's going on internally. But we it's very important that people get as much.

SPEAKER_05 1:05:19

But it is part of the flywheel. Like you got to recover. I always say like exercise creates energy, nutrition sustains the energy, and sleep and recovery rejuvenates the energy, right? Recharges you.

SPEAKER_03 1:05:33

And it is, I it is part of, like you're saying, it's not a core practice, but it's part of the plan. You have it in there, be aware of your sleep, track it, see where you're doing. And it is fascinating because I've always been very lucky for sleep. Like uh go to sleep right now. Like I just have that feeling, you know, and so it drives my wife crazy because she can't sleep. Like I wake up at 4 30 and I wake up and she's awake every time, you know, and I go to bed before her, and so I'm like. When do you sleep? I don't know when you're actually sleeping. And I talked to a ton of people that they just they struggle with sleep for whatever reasons.

SPEAKER_00 1:06:07

Um everybody needs a nuanced approach. Yeah. Perhaps I mean there's some fundamentals that everybody can do for sleep hygiene, but it's and that's when you don't want to get in your head.

SPEAKER_05 1:06:16

Yes. Where you're really thinking about it. Because then you wake up and be like, okay, I gotta go back to sleep. Okay, I'm gonna go back to sleep. And then you're like then you're stressing yourself. You're not gonna be able to go back to sleep. But it is a key component, absolutely. Yeah. I mean, that's when you're that's when your body grows, that's that's where the changes really happen. Not in the workout, but in between the workouts.

SPEAKER_02 1:06:35

That's good to know. I recently bought a very expensive bed.

SPEAKER_03 1:06:37

So a good investment. And recovery as well. Like there's a piece around recovery or what's it like.

SPEAKER_00 1:06:44

Yeah, so even if it's a workout that day, if your body is a recovery, is that an easy walk? Is that yoga that day? What is it? What is that gonna happen? And and having people tune in and understand that because recovery is just as important as working out.

SPEAKER_03 1:06:59

Awesome. Well, you know, final question. If you had kind of one thing you wanted to leave any of the listeners with around mental and physical, you know, health and longevity, maybe some tidbits of wisdom.

SPEAKER_00 1:07:13

You know, I think at least what's coming at me a lot lately is just really like allowing yourself to take the look, to assess where you are, to honor where you are, to honor the history that your body has been through, because a lot of people beat themselves up. And by this point in life, for most clients that come to us are probably at least 40 or in their late 30s or older, you know, life has been challenging. And so instead of thinking all this, I should have been further, I shouldn't have done this, let's just like embrace who we are right now and then allow yourself to look, allow yourself to assess, to think where you're at, and then start making that plan forward. Because we can always change, we can always get better, we're always getting older every day, we're always becoming the next version of ourselves.

SPEAKER_04 1:08:01

So that's good, that's good.

SPEAKER_05 1:08:04

What she said. Yeah. No, I would say I would say two things. Um if you got up and moved your body for 30 minutes every day for the next 30 days, I think it could transform your life. And that could be a walk, it could be a yoga, it could be mobility, it could be stretching, could be body weight exercises. But if you got up in the morning and after you kind of did your thing, had your coffee, but you moved for 30 minutes, I just think it would it would be you you have a tendency to eat better, your energy will be better, you know, the physical capacity affects the emotional capacity, which affects the mental capacity, which gets you to your purpose, right? Like it's the foundation, it really, really is. Now, if you already exercise, then and nutrition is what you really need to do, then I would track food for 30 days. And if you just without judgment, just track you would learn so much about how much you're eating, what's in what you're eating, and just 30 days of tracking your food, you won't be able to pick up something that you normally eat and without thinking about oh man, that's 800. And it's not a shame thing. No, it's a no, it's a learning. Yeah. I really think the plan is really an education program. I mean, it really teaches people about what they need to do, it teaches the basics, it teaches the fundamentals, and then they can apply it to different areas. But those would be too too little things to do.

SPEAKER_03 1:09:31

And I think it is, you know, a transformational program overall in terms of everyone that's in whatever industry they're in, building businesses, working long days. It it is a game changer, and you don't realize it till you've been through it and gone through that transformation and realized there's a better way to do things. I can have more energy, I can have more clarity when I'm at home with my kids. Um, it's just it's a big shift. Like I went through it and you know, the drinking piece, I stopped drinking for 30 days and reset your relationship there. It just kind of changes everything. Um, and then you see that you can do it, it builds that identity, it builds that confidence, and then you naturally are like, oh, I want to go a little bit more. See, I can keep climbing the mountain, as you guys call it. Yeah. Um, so last question if people are interested in this and want to work with you guys or learn more about Breakthrough You and the is it a website? Is it an email? What is it?

SPEAKER_00 1:10:23

It's breakthrough you.com. Okay. Yeah, easy. Breakthrough you dot com.

SPEAKER_03 1:10:29

Awesome. Well, thank you. Yes, thank you. Thank you for having us. That was fun.

SPEAKER_05 1:10:33

Yeah. We could talk about this stuff like that. I know, exactly. Guys want to come back? Yeah, yeah.

SPEAKER_03 1:10:38

Yeah, we'll get into the into the nitty-gritty details and get into a little series.

SPEAKER_02 1:10:41

It'll be great. I feel like we could have like, you know, we're talking about having questions or having like kind of AMA thing questions. I feel like we could go to the industry and be like, hey, you guys got any questions for something? Like our industry is super intense. And like I think a lot of people are dealing with exactly what you're talking about. Um, a lot of people with families, kids, and you know, 60, 70 hour work weeks. So I think well, here's yeah, here's the interesting thing.

SPEAKER_05 1:11:06

We we kind of didn't really say this, and I guess we're sort of, you know, is this like offline? But but I'll just tell you one of the things is we we didn't we didn't really talk about the architecture of a high performance life. I love that term, but I told Michelle, like, you know, I call my coaching high performance coaching. Um and I I think that there's certain people that want to live a high performance life, they want the most out of life, right? And so we believe the physical piece is one way to get that. Like you were saying, it affects all these other areas. So, like when we came up with our this is our new logo, we used to be breakthrough fitness, but now it's the you, right? And the you is you, the individual, and it's everything you need to look, feel, and live better in every area of your life. The you is underlined also because the idea was it's a universe and a university.

SPEAKER_03 1:12:02

Okay.

SPEAKER_05 1:12:02

It's kind of both.

SPEAKER_03 1:12:03

Yeah.

SPEAKER_05 1:12:04

And the the the mark represents we had one mark, which was kind of if you just look at the first mark, the sail, we call it a sail or a swoosh. The original one was black and it really stood for fitness. But now we realize that that's more and Michelle, you probably have a better way of explaining it, but it's more the body. And then the blue is the mind, and the orange is your life, and how you want to take you fitter, you mentally stronger into whatever area of life that you wanted to do. And so that's kind of accumulation of 30 years of training and coaching and fitness, and moving that all into sort of one place is is yeah, you know, how we ended up with that.

SPEAKER_03 1:12:50

So nice, love it.

SPEAKER_05 1:12:52

That's where that comes from. Good stuff.

SPEAKER_04 1:12:55

Well, thanks again. Thanks, guys. Yeah, thanks for having us. Yeah, appreciate it.

SPEAKER_02 1:12:59

That was easy.