How To Build Strength, Eat Smart, And Age Well

Strength doesn’t retire. We sit down with IFBB pro and veteran coach Erin Hawkins to unpack how to build muscle, protect joints, and boost confidence at any age—especially through your 50s, 60s, and beyond. From posture and balance to smarter meal planning, we break down what actually works and how to start without getting hurt or overwhelmed.

Erin shares why the basics still win: squats, deadlifts, push-ups, pulling movements, and controlled progressions. Small-group training offers one-on-one attention with the energy of a class, and good coaches always modify for your history and goals. If you’ve taken years off or never set foot in a gym, you’ll get a clear path: begin with walking, add mobility, then lift with intention. We talk through real-world changes you’ll notice—stronger carry strength for travel, steadier steps in tight spaces, and less fear of everyday tasks.

Nutrition takes center stage. Learn how a protein-first approach drives recovery and muscle gain, how to use carbs to fuel training without chasing sugar, and why ultra-processed foods hold you back. We keep supplements simple: creatine for strength and cognition, a clean protein powder if needed, and black coffee as an easy pre-workout. For anyone far from a gym, we map practical home training—wall push-ups, chair squats, stair climbs, loaded walks with water jugs, and resistance bands you can pack anywhere.

The thread running through it all is mindset. Consistency beats novelty, and progress becomes addictive when you feel stronger in everyday life. Whether you’re coming back from injury, navigating menopause, or starting from scratch, you’ll find tools, encouragement, and a straight path forward. If you’re ready to invest in your long-term health, muscle truly is your 401k for longevity.

If this conversation sparks a new habit or a smarter plan, share it with a friend who needs a nudge. Subscribe, leave a review, and tell us: what strength goal are you chasing next?

Transcript

Opening And Theme

Heather Anne 0:00

That's always my answer. Are you a cop? I'm like, I know, right? I know. I misplaced myself. You can do all kinds of stuff. I prefer the gym, but I know a lot of people get intimidated going into the gym. So those are some great um examples of how you can just work out.

Speaker 0:16

Your next favorite podcast pick starts now. Here's the Professor and Heather Anne.

Why Strength And Smart Eating Matter

Heather Anne 0:24

Welcome to the Professor and Heather Ann. Although we don't have all the answers, we hope we can encourage and excite you. We're here sharing our lives to inspire you to make the most of the second half of your life.

Joe 0:40

So today's episode is all about how to stay fit, build strength, and eat smart, especially for those of us in our 50s, 60s, and beyond. Our guest later this episode is a professional bodybuilder and fitness coach sharing tips on how we can live well, age strong, and take charge of our health. So let's start by having talk about how you stay active.

Heather Anne 1:07

The gym. I love the gym. I have um preferred working out at the gym more than working at home. Probably started with gymnastics when I was younger. In high school, I started actually working out at the bodybuilder gyms.

Joe 1:29

Yeah.

Heather Anne 1:30

Um was serious, went there, worked out. I wasn't there to uh flirt or try to pick up a guy or anything like that. I just feel better when I work out. So lifting weights has um always been a part of my life. Um after my hysterectomy and everything, I had um probably didn't work out as much. Um, and so the last 20 years it's been back and forth, back and forth. Um, but I still prefer the gym. The gym is my number one place. And um which brings us to you, because when we started dating, I had really just gotten back into working out and was like, here, come to the gym with me.

Joe’s Return To Fitness And Accountability

Joe 2:24

So I um in in high school, I was on a cross-country team. And then uh in my 20s, I think so in grad school, um, I was I was into weightlifting, me and me and some of my friends. This is for a few years. Um, but then um after I got married the first time, um, well, really the only the only uh working out I did uh the whole time I was married uh was um the the field work, uh studying the monkeys in Costa Rica. This was very strenuous going up and down steep hills in the you know 95 degree heat. But I didn't do any um like recreational working out. So I took about a 35-year break from that. And it wasn't uh um it wasn't until right before the pandemic I started going to the gym at UCLA and spending half an hour on the treadmill. But I didn't really start working out again until we met and uh you encouraged me to uh to join a gym. At first we were at first at a uh a not so uh a lesser gym, uh a gym of the sort where you just go in, work out and get out in a hurry. Um but uh the the gym we're at now, though, is um sort of sort of all inclusive um because there's not just the weights and the cardio machines, but there's there's yoga classes and a cafe and uh um it's it's a it's a it's a very relaxing place to be.

Heather Anne 3:50

So I've been a member there for 10 years plus and have liked all the classes. Um they have um kind of hit classes that I uh that our guests will be able to explain a little bit more that I uh that I like. They really push you. Um I've been doing those for quite a few years and just got back into it. But part of the reason why you started working out is I just started noticing your balance and things like that, and was like, here, we need to start working out. Then I pushed you to get with a with a trainer because I needed to make sure you were lifting weights and doing things properly. Um, so because I'm a competitive person. So let's we'll be honest about this. I'm a competitive person, so I can't watch you at the gym. You it's like you have to go off and do your own thing, and I do my own thing because all I want to do is like maybe correct you or show you something different, and then it messes up with my. I know that sounds kind of mean. Like even in yoga, you can't be next to me. So it's like, where's your where where where are you in yoga class today? And then you have to pick someplace else. So it but it's just because I want to make sure. Yes, I'm competitive, but I also want to make sure that you're just doing things properly because, especially if you haven't worked out for a lot of years, you can injure yourself quite easily if you're not using proper technique and and all of that. So I've listeners don't get mad at me because I make my husband go over to the other side of the yoga room. I if I'm there for relaxation, that's what I'm here for.

Joe 5:37

It would stress you out to see me.

Heather Anne 5:39

But we um but it helps. It's like, are you going to the gym? We're going to the gym today. And there's a lot of times we actually do not go together.

Joe 5:48

But even then, we we we keep each other accountable. So, you know, have have how many times have you gone this week? And when are you going next? Um, and so that it's it's helpful as a as a motivator.

Introducing Coach Erin Hawkins

Heather Anne 6:00

It is. And I'm inviting you to go to more yield classes with me. So I that may be changing with me. I'm not I'm not sure. But um what I really am very excited about. So our next guest, um I have met at our gym, Lifetime, and she is one of the trainers for my one of my favorite classes that I like to do. And one of the things I like about these different classes is that it's for here's the setup, but you work at your pace. So one of the things that maybe a lot of listeners do not know about me is that I have literally broken almost everything on my right side of my body. So my ankle twice, my foot twice, I've had knee surgery, shattered my right arm, I have a plate in my arm, and all of that stuff. So um, there's certain things I can and cannot do, and I just um modify that. And our guest, Erin Hawkins, is uh the trainer in one of my classes that I like. She's a professional bodybuilder, fitness coach here in Tulsa. She's originally from Florida, raised in western Maryland, discovered her passion for weightlifting in high school through the Power Weightlifting Club, later graduated from the Culinary Institute of America in 1995. She built a dual career as a private chef for celebrities in New York City and Los Angeles while earning numerous fitness certifications, teaching group classes at Gold's Gym, competing on the NPC figure stage, relocating to Virginia in 2005, taught fitness modalities for 16 years, founded her personal training studio, Gym Ratzz.

Joe 8:00

How do you spell that?

After 50: Starting Smart And Lifting Weights

Heather Anne 8:03

Really? G-Y-M-R-A-T-Z-Z. I like the spelling of that. I like that. In 2008, where she trained hundreds of clients in small groups and one-on-one sessions, after a 19-year competition break, she won her first NPC show in women's physique, qualified nationally, and followed, following a move to Oklahoma, earned her IFBB Pro Card by placing first overall in women's bodybuilding, women's bodybuilding in July of 2022. Now based in Tulsa, Gym Ratzz, marks its 17th year in business in its fourth location as Erin continues her education with a recent NASM physique and bodybuilding coach certification and complete and competes at the IFBB Pro level. She's helped people of all ages transform her fitness routine. I have been working with her on my health through my class with her. Erin, a lot of people think that once you hit 50, it's all downhill physically. What do you have to say about that? And welcome. Thank you very much for coming. I've been excited about having you here. Thank you so much.

Erin Hawkins 9:23

Um well, thank you so much for having me. I really appreciate it. Uh funny story about the spelling of gym rats, if I can hit that. Yes, please, because I like the spelling. It's a cute story. It's a cute story. Um, so my mom, when I was, you know, when the internet started, like when the first started, right? You know, the internet knew and everybody's buying dot com sites, right? She's like, uh, honey, I bought a bunch of websites because everybody says that's what you're supposed to do. And she goes, I bought you one called Gym Ratzz, but it the original spelling was taken, so I got one with two Z on the end of it. She's like, I'm just gonna keep paying for it until you need it. And this was like, you know, whenever in the late 90s, right? And then, you know, I decided to start my business. And she's like, I still have that website. Do you want to call it gym rats? I'm like, heck yeah. She named your business. So I like that internet origin story. Um after 50. It's I mean, anything's possible. I think everybody should work out, you know, as an overall general statement. Um, but it doesn't go downhill unless you let it unless you let it correct. So it's easier, of course, to have a lifelong um fitness routine, right? But starting at this age or any age, you just as long as you do it smartly, there's no problem with any of that.

Heather Anne 10:37

And I'm seeing a lot older people now. Do you mind if we say how old you are? I'm 51. Yes. So you're in our age range, and I am starting to see a lot of older people our age get into like they have never worked out before. Now all of a sudden you have these women um coming forth and starting lifting weights, even though they've never lifted weights in their life. What is what do you think the attraction is to that? But also with menopause and all that stuff that's coming out, they're talking more how lifting weights is more beneficial than necessarily heavy cardio.

Posture, Balance, And Everyday Strength

Erin Hawkins 11:16

Right. And and it's always been that way, but it's very good that it's people are waking up to that um fact. I'll say. Because I know it's a fact. It's you know, cardio is good for you too. And what you said about people starting now, I think it's a few things. Like they're getting older, they feel like things are slowing down, or they need to, or maybe the doctor told them they need to work out, or maybe they have more time for themselves, especially women, right? They have more time for themselves, the kids are gone or older, involved in school more. Um, but it's it's a good trend to see because I believe that it doesn't matter how old you are, you can start anywhere. What I do recommend is you start with things that are logical, right? Like you wouldn't just show up at CrossFit on day one of your 50 plus brand new workout routine, right? But walking on a train, I say to everybody first, if you've never done anything, walk. Like leave your house, walk out the door, walk away from your house for 30 minutes and come back for 30 minutes. Um and then lifting weights, of course, is cardio is great too. You need to do cardio for your heart and your internal health for sure. But lifting weights, I call it your, you know, your body's 401k, you know, in that way. So because muscle does so many good things for you. It keeps you going, it's longevity. Um, it's just proven now that all those things are good. So while cardio is very important and you need to do that too, you know. I I don't want, especially women not or and men, not to be afraid of weights because that's the good stuff.

Heather Anne 12:47

One of the reasons why I directed Joe towards starting to lift weights was I had noticed his posture. And so I noticed his mother, you know, they're smaller in statute, so they have a tendency, I saw it in my grandmother. They had a tendency to kind of get that hump in their shoulders. And so I started noticing that and just asked him to do a few simple things like, you know, put your arms out. And he's like, Well, that kind of hurts. And it's like, oh, we we need to work on that. Because you don't realize that you're not using those muscles as you're getting older. So you're getting tighter. That that contributes to you having problems with your balance.

Joe 13:29

Yes.

Heather Anne 13:29

What have you noticed since you started working out?

Joe 13:33

Well, I've noticed I have a lot more strength for just everyday tasks. Okay. So, you know, when you you pack those, when we travel and you pack the suitcase, it's it's 50 pounds. It's it's just under, you know, the the the limit after which you have to pay a huge amount of money. And uh, and when uh when we first started going out, I I had trouble lifting a, you know, lifting a 50-pound suitcase into the back of the car. And now it's no problem at all. So that's that's and then and then um uh my balance has improved a lot. I think from a combination of yoga and including so of the of the routines that I I always do when I'm working with weights is the lat pull down uh to keep those back muscles strong. And uh so um uh my balance was in terrible shape. I noticed on on airplanes walking to and from the bathroom, I would I'd feel like I'm about to like just topple over onto my fellow passengers and uh um not not anymore. Uh so those are the two things I've noticed the most.

Small-Group Training And Modifications

Heather Anne 14:37

So one of the things I keep saying that I like is I like the GTX. I the it's a little bit different than the CrossFit, I think that it is. Yes, for sure. Um and I like that because one, it could be modified to whatever your needs are. Um but I feel like you're they're smaller classes, so you're getting a little bit more of that one-on-one. So if I'm lifting incorrectly or doing something incorrectly, then you can come over and say, hey, do this, or you know, your form's not right, or something like that.

Erin Hawkins 15:13

So tell me it's classified as small group training. So um that type of class, it's nice because it's car you get your cardio and your weights in there in one hour, right? That's the model of it. So, but yeah, you're it's you're basically it's a big personal training session with you know, maybe 10 to 15, 18 people. And it's all different ages. All different ages.

Heather Anne 15:35

I am not the oldest one in the class. No, I'd like to say that. I am not the oldest one in the class.

Erin Hawkins 15:39

I got teenagers in there all the way up to you know 70s. Yes.

Heather Anne 15:44

And I've told Joe that he needs to take one class or two um after the first of the year.

Erin Hawkins 15:49

So and any good coach, any class, any gym you go to, any class you take, any good coach will modify any workout for you. So I I don't want anybody to be intimidated by you know going to a gym and trying to class. They're supposed to be, you know, aware of people and you know, modify for it. Modify for it. And and I have no problems, you know, when I need modifications on certain types of buy sign from the person going into it, you should be able to spot who needs what. That's a good coach.

Nutrition First: Protein, Carbs, And Sugar

Heather Anne 16:20

So well, and it's not just about working out and stuff, it's the nutrition. Nutrition, um, so I didn't learn this until later in life, even though when I started working out with weights um in my teens, um, I know now, uh, as an adult, learned this quite a few years ago. I was actually intentional, unintentional, I don't know, anorexic. So I did not eat properly whatsoever. And but it drove me crazy because I could never get the cut abs, but I know a lot of that had didn't matter how much I worked out. I could never get the cut abs. And I know a lot of that has to do with the nutrition that I wasn't putting anything into my body to help fuel it. So tell us a little bit about nutrition and when you train your clients and stuff. How how does nutrition and working out go hand in hand?

Erin Hawkins 17:19

Um, I would say nutrition's, you know, 90% of the picture. It's a big part of the pie. If you want to see things like that, if you want to see definition, then yeah. But but any in general, just living your life, even if you didn't work out, nutrition's important. Protein is the most important thing.

Joe 17:35

So I would show that. And so what like how far should you take that? There's a a friend of mine out in California who uh he does a lot of working out and and and he basically he he lives on red meat and and fiber supplements. That's it. Yeah. You recommend that?

Erin Hawkins 17:54

Carnivore? He's sounds like he's a carnivore guy, right? Yeah. Um I do, I do. I there's carbs are not the enemy, and you're gonna hear that a lot from you know, people that these gurus, quote unquote gurus that I've learned over time, you know, when you're a young 20-something trainer, you're like, eat every three hours or eat every two hours and eat six times a day. And you know, they they kind of beat you down with these this information. Now, we've come a long way since then. I'm 51. I've been a trainer since I was like 19 years old, so it's been a you know, 30-year span. And, you know, now looking back at all that, we were just kind of repeating what we were taught to repeat. Uh, but now I've I've done carnivore and I understand intermittent fasting and I understand that you don't have to eat all day long. You don't eat every three hours. That's not really our body has evolved over time, you know, evolution of the body, but it's we haven't evolved that much where that we can be, you know, eating every two seconds. People just eat a lot, too much sometimes. And the terms of like regular people, like I I'm a bodybuilder, so it's kind of a different, that's a different situation when I'm eating very different from each other. I mean, I have to eat a lot in my off season, just talking about me for one second. I have to eat a lot in my off season. I then I come in, I bring it down when I get close to a show, but that's a whole different kind of that's an athletic, you know, thing. But a normal person, protein is still the most important thing. Carnivore is interesting because it's kind of the idea that you know what was provided to us here on the planet originally is what we're supposed to eat. And I agree with that. And it's it's it's not a religious thing, it's just a you know, it's a fact. We've we've done all this stuff to food, like we've we've changed it and we've morphed it into this craziness and that's not even food anymore. Right. And uh, you know, your body really it needs protein, it needs amino acids, uh essential, you know, amino acids, and it needs protein. You could live without carbs forever. You really don't need it. Your body does its own thing.

Joe 19:49

Um Arctic uh Yeah. Fish just eat nothing but on the planet.

Mindset, Motivation, And Sustainable Habits

Erin Hawkins 19:56

You read these studies and you're like, okay. So um You know, it's it's it's what you think it is. Sugar is more the enemy than carbs are it's a tool. Carbs are needed, especially if you're trying to build muscle, you need some carbs. Um sugar is actually the the problem. We've we've done that to ourselves. Sugar is not was not in the cards originally, and that's pr usually the problem. And then branching off of that, processed foods, right? Which is, you know, where we're at today, especially in this country, you know, which I'm I'm glad things are hopefully turning around. You know, you don't they don't get a lot of nutrition courses doctors in school, and um you almost have to be self-taught and and pay attention to, but I understand carnivore with my family, uh my little family of the four of us, my husband and my son and my daughter, we're kind of what I call quasi carnivore. We eat a lot of meat. And we eat some rice and some potatoes. The vegetables, just I mean, that I'm not poo-pooing vegetables, I'm just saying that you know, they spray them with all kinds of stuff. I'm not sure what they're doing with it. Um I could be perfectly happy eating meat and rice the rest of my life, and that's it. I don't know if that answers your question, but it does.

Heather Anne 21:06

And and I'm realizing because at a you know, especially women our age, at a very early age, we were taught that you you just don't eat. You you want to lose weight, you don't eat.

Erin Hawkins 21:18

So I went through a bout of that myself. I think I think most women in my early 20s, when I first got out of college and I first was on my own, I would run 10 miles a day and eat a salad. I did stuff like that.

Heather Anne 21:30

So when you you were talking about how, you know, quite a few years ago they were telling us to eat six meals a day. And when I would be doing training and stuff, I look at there is no way I'm eating six meals a day. That's just not going to happen. So I've been learning and it's been a process, and I've had to relearn about um eating and fueling my body. And um even with the whole, you know, trying to lose the weight and all of this stuff and restricting, you know, it's not necessarily restricting the calories, and then if I'm adding in a GTX, I've got to add in more food. That's been a whole mind process because we just weren't taught that when we were younger. And being the gymnast, it was, you know, I was a very I was built like the gymnast of today, not the gymnast of our age. And so I was always constantly being told you've got to drop pounds, you've got to drop pounds. And it's like, I don't know how much skinnier I can be. So uh so it is a process. And I think women our age still have a problem with nutrition and eating and what am I supposed to be eating? We have um, you know, it's still a battle. We still have to work on it with cutting out the chemicals and stuff. We make our own coffee creamers and different things like that because of that, because you just pick up a label nowadays. Yeah, they don't make it easy on you. No, and it's like, what is I don't can't even pronounce most of this stuff that's in here. So so I know that a lot of women um are really we're trying to do better. We're we're we're trying to fuel our body with the right things. Uh and men too.

Erin Hawkins 23:08

Like it affects these. Uh just speaking to what you said just then about the chemicals and um like seed oils and stuff, it affects men and their testosterone too. It's it's it's us a lot, but it's them too. It's it that's things that they put in, they're putting it in everything. You really have to read.

Heather Anne 23:23

You really have to read.

Home Workouts And Creative Tools

Erin Hawkins 23:24

It's amazing. I think I'm a very black and white type person. So I am as well. I get to the point where I'm like, okay, I guess I'm just gonna feed my family meat and rice because I don't it's it's too much work to dissect and evaluate and you know all the other stuff. I don't want I mean I I do read every label. I don't buy things where that have certain things in them. And now, you know, you you pick up stuff you I mean, stuff I used to love as a kid. Like I I I love candy. Okay. Big uh reveal there. There's certain candies from childhood that I love, right? Comfort Swedish fish, okay. Just for a quick example, the red fish. Yes, you know what I'm saying? Love, love, love them. And that would be like a treat, you know. And I so but recently, you know, I think we're on a family trip and we're driving and the kids we stop and I'm like Especially when you're on a right rope or something.

Heather Anne 24:14

You've got to get your snacks. Comfort snacks.

Erin Hawkins 24:16

Yeah, and I we go in this gas station and I'm they're like, mommy, can we get these? And I'm like, let me look at it. And they've put the bioengineered labels now on Swedish fish. So I'm like, I guess that's we can't have that anymore. Because who can go with that?

Heather Anne 24:29

Because it's like I can't eat these anymore.

Erin Hawkins 24:31

I'm certainly not putting that in my body. Bioengineer, like, no, I'm good.

Heather Anne 24:34

That's even worse than the little seed oils and whatever else processed stuff that yes, I I've been noticing those labels are on really hot hands nowadays.

Joe 24:44

And um what what is your opinion about supplements? So whether whether they're should be necessary at all, because you so you meant you referenced evolution and how you know there's there's foods that we're evolved to eat, and we've sort of strayed a long way from that in contemporary society. But I mean, you could make the case, right? That um if you're eating the kinds of foods we're evolved to eat, you shouldn't need any supplements. Our ancestors did not eat supplements. And but okay, well what do you say?

Erin Hawkins 25:11

Absolutely, like you know, you should be able to get most of you things you need from meat. Like I like the whole uh it's a kind of a joke, but it's funny. Uh, you know, the cows eat the grass, we eat the cows. Um which I I stand by that. But yes, you need uh some supplements for sure, creatine. I say that to everybody, no matter what your age is. You know, starting from late teenager age. I have people I have all day long, people text me from like every phase of my life, people from Virginia, when we live there forever, because I've done this for so long that I'll I've heard from a client that I haven't heard from in like 12 years, and they'll be like, hey, my son is 15, can you take creatine? And I always say, yes, just maybe half a dose to begin with, you know, because he's young. But creatine has been proven, it's like the most researched supplement there's out that's out there. It's cognitive. So every I say to everybody, I know that one for sure, creatine, everybody. Protein supplement. If it's a clean protein and you need it and you're working out, you know, if you can't, that's that's what you're saying is it's challenging with your pace of today, like to get all your meals in. Um protein, yeah. Right, because you do need that recovery, repair, building. So um, for sure, creatine for everyone, for sure a good protein supplement if you can tolerate it. Um, and then beyond that, there's certain things for workout performance you could use, but good old black cup of cup black coffee is great pre-workout. People spend money on pre-workout, and and I'm, you know, I'm one of them. I they're tasty, they're fun. Tastes like you're having a little Gatorade, you know, and a little peppy Gatorade, but truly you need a cup of black coffee, we'll be fine, and it'll do you just fine. Except for those of us that don't drink black coffee.

Heather Anne 26:46

I just can't. I just I'm a newer country. You don't like that. I just I can't bring myself to it whatsoever. Um so we've talked about the nutrition and the workouts. Um should people 50 and older train a little bit different? I mean, obviously, I'm definitely training different than I was when in my early 20s.

Training Through Injuries And Good Coaching

Erin Hawkins 27:12

Yeah, if again, I think if you've been working out over time for most of your adult life, uh, you know, doing the same thing, you have to change it up here and there. But like if you're brand new and you're coming in at it at this age, you know, ease into it. Just like when I have a pregnant client, they're like, Well, can I still work out? And I'm like, well, you can work out. Like you can do what you're used to doing, but you wouldn't start training for a marathon right now, right? Same thing if you're older and you're brand new to it, start walking, start lifting weight, you know, or even holding weight while you walk. You know, that's one of my favorite things to do on the treadmill. Um, like to the to the point of like getting older and your joints and things like that. We don't need that, you know, pounding, pounding, pounding, you know. No one needs to be running 20 miles at this age. I mean, you can if you enjoy it, but you know, you could be rowing, you could be doing things that are no impact. Um, stretching before you work out. You know, you see people at the you know, that sticks at the gym and they're, you know, pulling their shoulders back. And like you said, even going up against the wall, things like that. So a good warm-up session when you're older. And, you know, nothing you can absolutely do hit workouts if you're accustomed to it. Like I said, I wouldn't show up at CrossFit on my first day of ever working out and expect to feel successful or you know, not die. That's important. But it's but you know, easing into it you know, smartly, right? But I I don't think anything's off the table. Like you everybody should be lifting challenging weight for their frame and their you know, ability.

Heather Anne 28:40

And you have to change up your workouts.

Erin Hawkins 28:42

Yes. So you can't just go. But not every not every week. Not every I see people at the gym doing new things every time, and I'm like, you might want to just keep doing what you're doing, just do it heavier. There's there's a there's a you know, the thing about working out, it doesn't change. It's the the the basics are fine. Basics are there, all this fancy stuff you see. It's it's fancy and it's trendy, and you see it on Instagram. It's not always necessary. And it's certainly not you need to get good at the basic lifts, you know, deadlifts, squats, chest press, push-ups, pull-ups. You need to be able to push and pull your body weight, right? And then beyond that, you know, the classic, you know, things that we you know learn from I'll point to Arnold Schwarzenegger because he's the you know the god of bodybuilding, right?

Joe 29:24

So I I read his books when I was when I was in my 20s.

Erin Hawkins 29:27

Me too. So I mean, but again, I I understand what's going on. Like people see stuff and they're like, oh, I'm gonna try that at the gym. And it's and there's some good, there's some good stuff. There's good things. But it's like uh reinventing the way, like it's the same stuff it always was. You there's fancier spins to it, but if you stick to the fundamental lifting, functional, fundamental things to help you, you know, age better. Like you were saying earlier. Can you walk through an airplane in flight and not fall over, right? Can you sit down in a chair and not, you know, can you step off a curb when you're 70 and not break your hip? Like I hear stories like that. I'm like, that terrifies me. Like you functional things to keep your joints and your tendons and your bones strong, right?

Where To Find Erin And Final Takeaways

Joe 30:08

Um, could you talk a bit about the the psychology of working out? So how you how you keep people motivated? Um because you know, I could see how at the beginning it's kind of something new. It's just really.

Erin Hawkins 30:20

Well, do I just yell at them until they do what I want? She does.

Joe 30:22

That's what she does.

Erin Hawkins 30:25

I'm half kidding. I do that too. No, go ahead.

Heather Anne 30:29

I'm kidding too. She doesn't really yell in our class at all. That's what I was saying.

Erin Hawkins 30:34

Yeah, yeah. No, well, you know.

Heather Anne 30:36

The drill sergeant.

Erin Hawkins 30:37

Yeah. Yeah. I have that in me for sure. In fact, I've been asked, were you in the military? I'm like, I know, right? That's always my answer. Or they're like, are you a cop? I'm like, I know, right? I know. I'm I misplaced myself. Um the mentality. I mean, I mean, whatever motivates you, it's it it's it's I know it's it's personal for everybody. I've I'm kind of a, like I said earlier, black and white. I'm kind of a no excuses person. I have this, you know, you have that voice in your head. And I'm like, well, I don't want to go today, but I'm like, you're gonna go. The other voice goes, you're gonna go, and you're gonna go in there and do it, right? Because I've And like it. And you're gonna like it. So I to answer that, it's it's different for everybody. Some people, that's that's what's fun about group fitness. I've been doing it so long that you almost become a a very amateur psychologist about it because you kind of know who you can push and how you can push them and who you can't, you know. And I'm a on the other side of it, I'm also like a frustrated stand-up comedian. So I have that in me. So I like I'm gonna, I'm gonna happily motivationally kind of tease you into doing what I want you to do and you know, you know, and make it fun. I gotta make it fun because working out, unless you when you once you get to that place where you love it, like and that we're talking about people that maybe have never worked out, right? So you gotta get them to that place where they, oh, okay, this is cool. The first experience at the gym might be terrifying, right? For those people. So if you can kind of make it fun for them and I like I'm a happy motivator, but once I know your abilities and where where you're at, I will push you, but never in a mean way. It but it might it seem that way because but I it's a funny meaning.

Heather Anne 32:11

Because I think it it at least for me, but again, uh, you know, I've been working on and off my entire life. It it has to still be fun. You can't go in dreading it every single time. For sure. Because then the days you don't want to get up, you don't feel no motivated, it's easy to talk yourself out of it. It's like, well, uh, you know, I'll go next. It's always tomorrow. It's always tomorrow. I'll go, you know. I'll start the diet on Monday. Yes. It's always Monday. Yeah.

Joe 32:41

Is there any rule for sort of like self-rewarding tricks? I mean, because because I I'm thinking about this on analogy with uh uh children um taking lessons to play a musical instrument where because you know eventually it reaches the point where it's sort of self-rewarding because they can see they're that they're good at something and it it's something they could do with other kids. But at first, it just feels to the kid like pure torture. And they do these little like uh these tricks. Well, you know, if you practice and get better at this, then you you know you get something. So is there, you know, for some people might it help them to like sort of reward themselves for accomplishing certain goals? For sure.

Erin Hawkins 33:20

Um and that's the thing about getting fit. If if you're coming from a most clients, most people are coming from a place where they need to lose weight. I mean, not everybody, but that's the biggest percentage. You'll have a client that I know they need to lose weight. And unfortunately, losing weight is not as fast as gaining weight. It'd be nice if it was both. But I but you know, and everybody wants to see they want instant gratification. They want to see results like the next day. Like I, you know, I asked Salad yesterday, I should have abs tomorrow. No, it's like so you have to you have to try to set that expectation in the front. Like, look, this is gonna take uh it takes some effort, it's gonna take some commitment, but you will see results, and that that is your reward. Like when you and there's nothing better than that, like when you really have been killing it for a couple weeks or you know, a month at the gym, and then you know, the pants fit better, or you know, the stairs aren't so hard, or you do see a tricep little muscle back there. You know, you see some definition that hopefully is reward enough. But you know, it you really have to be, you know, a coach, a good coach is somebody who helps people mentally. That's why with my clients, I'm always available to them if they need me. You know, I get text messages all the time like, talk me off the ledge, I'm getting ready to walk into the cheesecake factory, and I'm like, walk away with the city. Yeah, turn around and get back in your car and drive away.

Joe 34:40

No.

Erin Hawkins 34:40

But you know, the reward is, you know, and I say this to people if they're especially if they're really brand new, like, look, if you just you gotta eat, if you try to eat clean for me for five days, Monday through Friday, please eat clean. Eat your clean diet that I wrote for you on Saturday. You can you can have even I have a so sidebar, I have a I have a coach that I have for me, bodybuilding coach, different level of coaching. Uh he's he's a pro athlete as as well. So um, but he'll be like, okay, you can have a free meal on Saturday. And I'm like, I was good all week. I get a free meal. So, you know, use that. But that's what I was gonna bring up, is that or buy yourself some new workout clothes if that's your award, correct?

Heather Anne 35:17

Or new pair of shoes, or but it's okay when you're trying to get back into shape or lose the weight. It's okay. You're you're not ex you can't expect yourself to be perfect every single day. You can't expect to deprive yourself, but you also can't like have this amazing workout, the whole you worked out the whole entire week and and you did great on your uh nutrition and all that stuff, and then go eat a couple of bags of Oreos on the weekend. You still have to indulge, you travel, you're out on vacation, you know, you still have to Yes, you have to give yourself some grace.

Erin Hawkins 36:00

You have to understand that fitness is and you know, longevity, it's a it's a it's a long game, right? It's not always gonna be great. Some weeks, I mean, I'm I'm a workout person, and some days I'm like, I don't want to go. My husband would be like, let's go back to the gym tonight. I'm like, yeah, you can. I don't want to go. I'm there all day. I'm good. You know, so it's it's different for everybody, but you know, understand that it's it's the long game. It shouldn't be like, okay, I need to lose these 10 pounds, and then I can go back to my life that was before. Like, no, this should be a big you know, now like brushing your teeth is or bathing or whatever you do every day. This is something you just do because you know you have to take care of your your the you're living in this thing, you gotta take care of it.

Heather Anne 36:39

But as we get older, I it seems to be easier and easier to be like, oh well, I'll just get back at the gym next week. You know, I was sick most of November and it I've been having a hard time getting back into the gym. You should have texted me. I didn't know I could do that. Now that I know I can do that, Aaron, you might be getting all kinds of texts from me. So I give you pep talk. She's got great pep talks.

Joe 37:04

So not everyone can afford a gym membership or has a time to drive. Uh we we have we have kind of a longish drive. It's it's it's a half hour.

Heather Anne 37:14

Because I love our gym.

Joe 37:15

Yeah, yeah. Oh, it's worth it. So what what what are some simple tools around the house that uh a person can use to uh uh stay in shape?

Erin Hawkins 37:23

Um so again, functional stuff, like you really have everything you need at your house. You can always, you know, get some dumbbells on the internet and you know, start with that. But you can squat in a chair, you can walk down the street, down your neighborhood, um going up the stairs to two by two sometimes. Bodyweight work push-ups, you know, the things I talked about earlier. Um made me think I was telling my husband in the car, you know, my grandfather when I was when I was young, you know, he he was a firefighter in New York City and he fell during a fire like four stories through this building. So he was basically crippled, but he could walk. He was just very slow as an old man. But he built this system in his garage of I'll never forget this, of like gallon jugs that he filled with sand and he had made pulleys and stuff. And so, and it it was just I think about it sometimes. I'm like, I wish I'd paid attention more because I was a little kid, right? But now my career now, thinking about it now, and I mean he's passed away a long time ago, but it was so cute that he did that. But in the beginning of Gym Rats, um, before I first started my company, you know, I I spent, I got a little personal loan that my landlord built me, my first studio, and didn't have much money left for any kind of equipment. I actually made them lift cinder blocks. And there's pictures of this on Facebook of them, like, you know, but they all had to wear gloves because they're rough on your hands. But I would like, I'd be like, I golly, because I could afford cinder blocks, went to Home Depot and bought a bunch of cinder blocks, and I had them like carry those around and just you know walk down the street with cinder blocks. Best thing you could do if you don't have a lot of stuff is just start walking, grab something heavy around your house, whatever it is, even if you have to fill two empty milk jugs with water and walk down the street. That's eight pounds in each hand, right? And walk down the street. Um, there's all kinds of creative things you could do if you don't have a lot of you know stuff you can't get to a gym or whatever. Um, there's always core work you could do, crunches you could do, squats, lunges, you know, all kinds of bodyweight stuff, but minimal things, you know. When people are traveling, I tell them you get some bands on Amazon or whatever and put throw them in your suitcase. And uh I'll write you a whole bodyweight workout.

Heather Anne 39:23

And even like you were talking about push-ups. So when I had my surgery and doing, you know, having to uh uh do therapy and everything for my arm, I couldn't go back to just doing push-ups right away. So I started against the wall and then I started using the countertop to, you know, start building that shoulder and that arm back. So it there you can do all kinds of. I prefer the gym, but I know a lot of people get intimidated going into the gym. So those are some great um examples of how you can just work out from home. Absolutely.

Joe 39:55

So I at at the gym, I noticed people who are it's clear that they're uh

Erin Hawkins 40:00

um recovering um uh from uh something from something from something and so are there so uh you have clients like that and what like what's I do I do I actually have um my oldest client he's 76 and he has tremors he doesn't have Parkinson's he had some kind of strain like very rare uh virus that came and went but it left him with these tremors so I I literally have to kind of hold on to him while he's training but he comes every Monday and we do our thing and you know I he'll I'll have them do this thing where he has obviously balance issues because it was you know he just shakes so I have him like I get take him a band and like I he pulls on it and then I dry like I make him walk to me like with tension on the band. Um so yeah everybody's got something going on even I have the same I have a I just I had shoulder surgery almost two years ago I had knee surgery you know but you know you have to work around that but no one should ever give up on themselves like your body will recover it will heal itself if you're smart about it and you're eating the right things.

Heather Anne 41:02

And the main thing is there's always modifications. I don't think I can of course we could stress that enough of course there's modifications for whatever if I if I can still work out and do the things I do with breaking almost everything on the right side of my body then you no matter what your situation is your physical what kind of physical shape you're in there's always things that can help you and help you get stronger.

Erin Hawkins 41:25

Right. And that's the sign of a good coach. That's another like you know you want to find that like you know make sure they're not just throwing you in the deep end of the pool right out of the gate you know that's a that's an excited I you know again I won't poo-poo anyone but that's a very uh enthusiastic usually younger rare and ago 20 whippersnapper trainer they just want you to go go go and I've had people over the years countless people come to me and say yeah my last trainer hurt me you know I'm like well I'm gonna hurt your feelings I'm not gonna you're still gonna be able to walk when you're done because I'm like what happened and they're like well they had me doing boss jumps on the first day because they were like 20 years old. I'm like okay we're not gonna do that. So I mean yes you have to you know work with your person and you know you know if you anybody that's going to the gym look around. You know I I look around the gym see who looks like you want to look who's a trainer and you know watch their style. You know usually when you go any gym you see trainers on the floor training people. I would say just kind of stalk them for a while and see what they're doing and you'll you'll figure out who has the knowledge right but a good trainer will start you from where you're starting where they want you to start where you need to start from does that make sense that's perfect sense.

Heather Anne 42:40

I like that. Well Erin thank you very much for joining us today um where can our listeners find you so usually my Instagram is the best way to find me.

Erin Hawkins 42:51

And it's Gym Ratzz Girl it's real easy. So it's lowercase you know my Gym Ratzz with the two Z and girl put together that's me. That's usually my handle on everything, "gymratzzgirl."

Heather Anne 43:02

Well we'll make sure that we link uh all the information in the show notes if you're listening and thinking it's too late for me just remember strength uh doesn't retire and you can start working out at what wherever you are right now is there any anything you'd like to say that uh you haven't gotten a chance to say yet Aaron I'm just grateful that you guys have me on.

Closing Message And Sign-Off

Erin Hawkins 43:27

I think it's awesome. We really we really appreciate it. It's exciting I want people to not be intimidated by working out. Don't be scared you know get in there find somebody supportive a good like I said I told you all things a good coach will do um but it's never too late. It's never too late. I'm 51 and I still stand up on a stage and I won well this last August I won both my pro shows which if you're not a bodybuilding person means nothing. But what it means is at the pro level I I won't do new more shows which is you know it's the the top of the top which is exciting. So that was very exciting very amazing. And I'm you know I'm you know 51 and I'm still up there doing that. And I know it's another level but and I don't when people think I'm ever trying to turn them into a bodybuilder people see me and they're like oh my God I don't want to look like that. I'm like cool don't worry it's all about intensity but um you know it's never too late. I believe that you have to believe that yourself too I do think it's a mindset. It is a mindset. All of it everything's a mindset especially this well thank you so much.

Joe 44:31

We hope you've enjoyed this episode which we've talked about how um the the reasons to uh to work out become even more important as we age um we've talked about um about workouts about nutrition things we can do to improve our health so the our closing message here is that your best years can still be ahead stay strong stay active and stay with us as we have so many exciting discussions coming up including with guests and we can't wait to have you along for new episodes so join us here each week my friend you're sure to get a smile from lessons learned to mishaps the adventures go on for miles here on the Professor and Heather Anne thank you for listening to the Professor and Heather Anne