More Life Podcast Episode #6 - Strength - Special Guest Ellen Latham

This is a VERY SPECIAL episode as we are joined by the creator and founder of Orangetheory Fitness Ellen Latham!! Ellen shares her insights and wisdom on why strength and muscle growth matters and why we all should focus on it for longevity. 

More Life Podcast Presented by Orangetheory Rochester, Shelby, Lake Orion and Oxford Studios! More information you can call or text us at 248-237-6720

Transcript

SPEAKER_00 0:00

Guys, welcome to the More Life Series podcast. We have been missing in action for a while, and there's a great reason. We've been doing some updates here in the studio. I don't know if you can see behind me. We have become an OT strong studio here at Rochester Hills, Michigan. We are uh really excited about um our guests today. In our previous uh podcast, we've had some experts on with us. There's no bigger expert than the one we're gonna talk to today about orange theory lifting heavy and what muscle can help us do for longevity. And that is the one and only creator of orange theory, Ellen Latham. Welcome. Thanks for being on with us.

SPEAKER_02 0:40

Absolutely. I love it.

SPEAKER_00 0:42

Oh man. So we got some questions lined up, but you feel free to take it in any direction that you need. Obviously, we could talk to you about a million things, but we'll try to hone in on strength in general. Um, but you've been a huge advocate for uh, you know, fitness across all ages and stages of life. Um, what do you think becomes most important as we age when it comes to fitness?

SPEAKER_02 1:02

Yeah, look, I was just talking about this this morning with a group. When I designed this program as an exercise physiologist, I designed it how the human body is designed and what I study and how cellularly we respond to exercise. And that is cardio and strength. And that is why orange theory from day one has always been about cardio and strength. Increase VO2 max in them, Ellen, because if you do that, they're going to live longer. Ellen put functional and usable strength in their body because they're going to live better. Ah, so longer and better. Wow, what more do I need? Now, so now it's never changed. That's never changed because that is how a body needs to train. I get a little crazy sometimes because in social media, you know, you get these big, you know, marketing and these influencers, and it's all you need is strength, or all you need is the weighted hula hoop workout, or all you need is, you know, you get on these tangents. I've been in fitness 5-0, 50 years. I've seen it all, and I've seen these tangents. Amazing. We aren't about a tangent. We weren't in 2010 when Orange Theory was created. This is 26 years later, and it is still about the O2 max cardio intervals, and getting that better and strength. Now, what we've done, uh, which I love so well with OTF strong, is we've brought the capability to offer in a group safe strength training at higher weight levels than the dumbbells, the weighted ball, the things that are great functionally and usable. I'm into functional and usable strength. And I want to age a certain way. That's right. So I'm into that. Now we're able to even bring that more to the next level with these wonderful cable units, which are so safe for your joints, and yet you're able to really push on the weight without throwing barbells around and so on and so forth, which a lot of people get injured with. So wonderful, wonderful. I need to check those things off when I'm looking at our programming. The benches, much more functional for sure. Those poor long gentlemen, they're so happy right now. They are six foot over guys that skulls were hanging off the benches.

SPEAKER_00 3:49

And everybody can kneel on them. Everybody can kneel on them, they're cushioned, everybody loves it. They can kneel and they fit. It's fantastic.

SPEAKER_02 3:55

So, you know, that's about being progressive, and that's what I love about our company. Yeah, we're not sitting there. Hey, have we had great success? Absolutely. We had great success before COVID. You could go put your feet up and go, but that's not what we're about. We are very understanding of why we started this company for people of all ages, all sizes, all fitness levels could come in and find a home in fitness, find hope in putting fitness in their body.

SPEAKER_00 4:28

Yeah. Yeah, you were talking about those cables. And uh initially, when we started, people were like, Oh, no TRX. We love the TRX. And that's probably been uh three weeks since I've heard a word about the TRX. People are really starting to fall in love with those cables.

SPEAKER_02 4:41

Yeah, yeah well again, this is where educating would take place. Yep. The reason why Ellen put the TRXs in there was to wake up the stabilizers. Yeah, the TRX isn't the best way to work the bicep, to work the chest, but it's fabulous when you're at that incline to ask the shoulder stabilizers, turn on, turn on, because I'm gonna be leaning back at a pretty aggressive angle and performing this move. And as I said, what's so fabulous next level about the cables is you're supporting that cable with those shoulder stabilizers. Okay. Coaches are giving great tips, great cues, armpits down, pinch the blades, okay. Row. You turn down the same stabilizers actually at a bit of a higher level.

SPEAKER_00 5:35

Yeah, absolutely. Yeah, they're they're finding that resistance from that cable is actually helping them uh brace a little better because they have to brace the whole way through. There's no uh quote unquote cheating point for them. They can't relax at all, they gotta stay with it. Yeah, yeah, that's been awesome.

SPEAKER_02 5:50

It's educating, it's all about the why.

SPEAKER_00 5:53

Yeah, it is. What are um what are some of the biggest mistakes you see people make as they age? They're trying to stay fit and they do something that's kind of holding them back.

SPEAKER_02 6:02

Yeah. Well, a few things. First off, you got a whole population as they age, they think it's retirement of the body, yeah. Because they're retiring in their life in some way and form. Wrong. Okay, there's no need to retire the body. Okay, I lift the same weights as I lifted in third at 30. I I it's you can maintain, you know, that um variation of muscle work that you're doing, which is going to allow you to age better for my bones. You know, I'm gonna be 70 in a few months between my bones and my muscles and you know, living better, being able to get up and off the ground with my grandchildren, these types of things that they think they need to slow down. You don't now do you need to listen to your body? Absolutely. Do you probably 50 plus start to feel what is that?

SPEAKER_00 7:01

Yes, actually, I'm turning 50 in a few months. I feel that in certain areas. Like, what has just happened?

SPEAKER_02 7:07

Out of bed in the morning. Where did that come from? Whoa, whoa, you know, so you need to listen to your body. And I tell members when you come in, the first thing I always say when I coach classes is everyone do a check-in. I call it a check-in. And the check-in is where you go in and see that day, what is your body telling you? And there I had my good days. I have my and then I go for broke in that workout, and then I have days my left shoulder is just not cooperating and listen to your body, and that's where then as a coach, I cue correctly. And boy, do I give a nice out. And I'm gonna tell you that's very important in coaching that you give that out because that member's in a group, they think people are looking at them, they think you're looking at them and judging. I just gave them, I call it an out right before the first beat of the music hits. Yeah, and that allows me to say, and if you need to take a green day today in the cardio, if you need to back off weight what you know, wattages on the um the rower there, the rower or what we're performing on the weights, it's about your check-in people. Now you see shoulders drop, you see faces relax, you see, oh wow, thank you, Ellen. Thank you.

SPEAKER_00 8:28

No, that's a great point. It is uh we have a lot, we do find some members. Yesterday I had one, didn't listen. She really wants she's like, everybody else was doing it. I really wanted to. And she's turning, she's in her 70s already. And I was like, no, that's not the space you're in right now. Like, that just wasn't for you today. So we switched it out, she was good to go, but you gotta have these conversations every once in a while for sure.

SPEAKER_02 8:48

You almost have to say them all the time. Yeah, like I tell you, I'm a broke. I thought they used to laugh at me at my original studio, okay. Here comes Ellen the broken record. If I didn't repeat things 500 times, I I, you know, I mean, I people I bump into in the grocery store and they will repeat something that I have said 500 times. And I'm like, yes, yeah, I did my job. Because people aren't processing once, twice, 10, even 20. So coaches, and when I talk to coaches, I talk about this all the time. You might be bored with this. Be bored. Yeah, that's not your job to worry about if you're bored or not. Yes, your job is to get the points across to your members. And I'm gonna tell you one thing that doesn't repeat, repeat, and repeat.

SPEAKER_00 9:37

Yep. Yeah, I'll say that sometimes. Uh, I'm not here to entertain you, I'm here I'm here to help you through your workout because they're always, you know, that's we need more exercises, we need less exercises. Well, they always have the idea what they need, right? So always not here to entertain. Let's get to work. I love that. Um, let's talk about females specifically. Um, when it comes to strength and lifting weights, uh, what's your advice? What should they be thinking, you know, as we age, lifting just females in general?

SPEAKER_02 10:02

Yeah, well, listen, between paramenopause and menopause, a female is really dealing with a lot. Yep. Sleep issues, energy issues, it's really a lot. And I'm gonna tell you the combination of you being very fit in your VO2 max and you having putting sufficient muscle on your body, maintaining it for your bones, for your muscle, for your activity, for your energy, all of those things uh are just a huge, huge advantage as you go through this thing called paramenopause and menopause. And there's a lot of talk about it. And I'm gonna tell you those two things, and me personally and my body, as well as many of my friends that friends that are in this age category that we all train like this, has made us entering these decades so much more happy, uh less stressed and frustrated with aging, um, almost like it with more clarity of, you know, there's some real good things about being where we're at. Yeah. So I think there's a few things here. Younger, they're worried about I'm gonna get too bulky. Yes. I don't want to lift any heavier than this. Don't give me that 20 powder. You're not gonna get hell, you know, bulky. You got to educate them on the hormones. Yeah, and that you do not have the volume of hormones to put on this huge bulk. And what you do put on is gonna energetically make you a more efficient machine, a burning fat, a metabolism, all these things that you want as a machine. Think of your body as a machine, yeah. And you know, it's like when you have a high performance car. I'll give the example you have a Ferrari and you want, you're not just cruising like you know, driving as Daisy, you know, down the street in the Ferrari. You got to bring it out on the road and open up, you know, the engine really high. Yeah, that's what you're doing with your intervals with your cardio and with your, you know, today I'm going to really strength day, I'm gonna really advance up that weight. Yeah, it's all this educating and a lot of misinformed information that a lot of females have gotten over the years.

SPEAKER_00 12:27

Yeah, we get I get a lot of questions about um, well, I thought I was supposed to lift lighter with heavy reps or uh high reps. Uh I didn't think that lifting heavy with low reps was actually gonna help me. Um, speak on that. Can you speak on that just a little bit?

SPEAKER_02 12:40

Well, I'm not a totally low rep person. Yeah. I mean, I'm a get to a point with the resistance I have that I only have a few reps left in the tank. That has been how I've always trained. Yeah. So if it is a template with eight reps, as a coach, I'm like, you should be able to do 12. Okay. Yep. Eight is like, wow, and maybe you could squeeze out nine or ten. I would prefer not even 10. But if it's something with 15, to I don't like to go much over 15, 17, someone in there, but sometimes I want an endurance prep range. I do. I don't want, I'm not into training all low. Right. Then, same concept. 15 should be I selected a weight that I was able to get to 15. So it's probably not the same weight I used at eight because I didn't have a few in the tank. And now I'm at 15, it was probably a little lighter than the eight weight. This educating is the key to anyone understanding how to use resistance.

SPEAKER_00 13:46

Yeah, this is why this is one of my favorite things about lifting at orange theory in class is that it does change pretty much every day. So you're getting both, you're getting high reps, lighter weights. And once they understand Yeah, yeah, then they're like, Oh, I'm like, you we had eight reps yesterday, you use that weight. Now we have 15, you're using the same weight. Like it should you should feel a difference. And when that once they figure that out, you don't hear the questions anymore. Then they start to another thing I like with OT Strong is the is the tablets and giving that RPE scale, you know, how difficult was that set? And we start to talk about that, they're starting to you're educating that. Yep.

SPEAKER_02 14:22

You know, what you do not measure, you cannot improve that's in anything in your life. Yes, you know, and if you don't know that, okay, at the eight reps, I used, you know, a uh resistance of 40, and now it's 15. I can't get I'm gonna bring that down to 30, and boo. Now I'm educated on I'm doing more of an endurance run, yep, with more reps, which I want. Yep, I'm doing more of a loading up strength run. This is how I designed the whole workout with this. I I go crazy when I see uh influencers, just do the four by four. You don't need anything else. No, right, you're wrong. You do, you know, and what makes me crazy, or even about that, is many of them are in the lab or in books. They haven't worked with human bodies. We work with volumes of human bodies on a weekly basis. Me in my 50 years, I've only done group fitness. I've probably worked with hundreds of thousands of bodies. Absolutely. If you're a good coach, you're observing a lot of things that are working for people that they're telling you is working for me. Those are the people they should be talking on social media.

SPEAKER_00 15:41

Yeah, there we go. Tell them tell them to get in the lab. You gotta get the actual people out there. I like it. Uh, what's uh what's something you wish everybody understood about muscle, particularly living longer? We talked a little bit about it, but like the one thing, what is that specific thing? You're like if everyone just understood, yeah.

SPEAKER_02 15:59

It doesn't have to be scary. Listen, uh, if someone knew, oh, post-50, post-60, gosh, I've never done this, or whatever the case may be. We're gonna start so feasible for you. I don't care if it's 10 pounds, I don't care if it's five pounds, I don't care. We're gonna start because it's about success. Yeah, and we know we're giving you this to be better, but we know the frightening effects you have right now. I might get hurt, uh, I you know, my body's yeah, uh you know, not gonna be able to do this. Those are usually the reasons people give up, they don't think they'll be successful with it, and they think they're gonna get hurt, particularly post-4550. Right. Okay, especially for those a little bit more deconditioned. Yes, we're gonna start so conservative. I have done things where I've told members, people have stopped me, you know, I thought the orange theory looks good, but Ellen, I don't think it's for me. Go in and tell them Ellen said. If you want to leave after 15 minutes, you could leave after 15 minutes. You do not have to stay the whole hour. That's right. And you tell them Ellen gave you permission for that if they're like giving you a side eye. Yes, you go tell that coach. And they're like, okay, really? I've probably gotten a dozen people get back to me and go, I stayed the whole hour. Oh, they're gonna stay the whole hour. Yeah, they're not leaving. That coach is gonna go take care of them, know that this is where they're at, they're gonna sit there and find success. Why they would have left that they didn't find success. So all I did was line up the coach. That's right. Went through the side door, lining up the coach.

SPEAKER_00 17:37

Yeah, coaches appreciate it. Yeah, we appreciate it. I like it. I'm gonna use that next time. Be like Ellen said. Ellen said. Um, if you could give if you could give everybody like every Orange Theory member, really everybody, uh, a mindset shift on the strength, lifting, working out, all these things we're talking about, longevity. What is the mindset shift other than not being scary?

SPEAKER_02 18:00

Well, first off, I would say all you need is three hours a week. Yeah, if someone told you you could take a vitamin three days a week out of a bottle and downed it, it it would extend your life, it would make you healthier in your later years. Boy, would I be a billionaire if I could bottle this. I say it all the time to members. This is what I use. This is that vitamin, that's why I call this the multivitamin. This is a vitamin that if you take three times a week and you go in there and you work at your best three times a week, because I want recovery days. Yeah. I know some people like to come five days a week, six days a week, and that's all fine, but I'm still gonna educate that person on the importance of recovery days. For sure. But I'm gonna tell you if they come in three days and they work their best, I can move the needle in your wellness and health. I wish I could bottle it because this would be the best invention ever made. For sure. Oh wow, okay, yeah.

SPEAKER_00 19:15

I know people are still skeptical, but then take the vitamin, they would take the vitamin.

SPEAKER_02 19:20

Listen, it it's in the type of thing as a coach is you have to really do those baby steps with people and you have to show and prove improvement. Yeah, and that's what I love about what we do. Yeah, from maybe how many watts they rode before. I mean, uh road and yeah, before and they could do now, or how the push improved on a power day where it's a shorter block, so I didn't have to push for two minutes, I only had to push for one minute. So wow, I went up by point two. A great coach is always acknowledging those I call them baby steps. Yeah, baby steps are what make fitness sticky. Yeah, it's not the big things, yeah. It's not, oh, I came in and I can jog at five miles an hour and push at six and all out at seven. It's not the big thing. It's let's just get out of here. You're not crippled, you're not ready to throw up in the parking lot. You're just let's take these baby steps, and I'm gonna tell you this is gonna work for you.

SPEAKER_00 20:28

Yeah, that's so good. That's uh those baby steps have been really noticeable on our strength floor when since we've gone to OT Strong. Um, the convenience of the weights has really allowed people to try that next set of weights, no matter what exercise we're doing. The cable, same thing. We did talk a little bit about it. Um, they've loved the hypervolts, being able to warm up and cool down with those hypervolts. The breath work is fantastic at the end. We have more people staying for uh the cooldown at the end than ever. Um, all that has been amazing. We talked about the tracking piece of it. Is there anything else about this next evolution of orange theory uh that you would like to speak on?

SPEAKER_02 21:05

Yeah, I it would to me, it's just find consistency, educate on consistency. The biggest results in fitness is not the workout, yeah, it's not the machine, it's the person was consistent. They were religiously, and you know, this is a fitness person, yeah. That is where you end up at Oz on the yellow brick road. I'm gonna tell you right now, you'll get to Oz when you have that consistency. It's not about brand new, shiny workout here and there, and you did it three times or you did it. Yeah, that's what you could talk to our members. Ellen wanted to find something that you could come in and alter when needed. Let me do Check in. How am I feeling today? And find a way to be consistent because we know the secret to fitness and longevity. And I'm going to tell you, it's one word consistency.

SPEAKER_00 22:13

I agree. My background is as a uh college basketball coach. I was a college basketball coach for like 20 years. So my athletes that were my best athletes were just more consistently working. They were just more consistently in the gym, whether they were going hard or going light or an easy day, whatever it was, just that showing up constantly made them better athletes, whether it was the weight room, in the gym, all that stuff. So I feel like that's uh that's a good light. Totally.

SPEAKER_02 22:38

Coaches, you should use again the broken record, words like, thank you for being so disciplined. Thank them for the action of what they're doing. Not so much, I know sometimes you're told, well, that you know, that you appreciate that they increase the weight in this and that. Go through the side door instead of saying, uh oh, I like Ellen, you increase from twenty to twenty-five, frozen, she's frozen or I'm frozen. Okay, sorry.

SPEAKER_00 23:32

Come back.

SPEAKER_01 23:37

Okay.

SPEAKER_00 23:38

There we go.

SPEAKER_01 23:39

Let me let me get rid of this because you know, everyone and their brother are trying to get to me. Okay.

SPEAKER_02 23:44

Well, you're pretty busy. Talking about those types of things. Cause that puffed out someone's chest. This is gee, I've never heard someone say I was disciplined.

SPEAKER_01 23:56

Yeah.

SPEAKER_02 23:57

Thank you for the investment. That's another great word. Yeah. Thank you for the investment you're making in yourself. That's great to do at the end of the class. Investment.

SPEAKER_00 24:07

Yeah, that's really good.

SPEAKER_02 24:08

Yeah, you know, you just invested in your 401. You know, you just invested in your stocks and bonds and this and that. This is bodily investment. See, I go through the side door with these types of things psychologically and behaviorally because I know I'm gonna hit them. I'm gonna hit them here. Yeah, and then they're gonna go, well, when I go and take so-and-so's class, when I go see Ellen, I guess I'm exuding this discipline and this investment. And man, I like those things. Find those types of words and language that puffs up people's chests.

SPEAKER_00 24:40

Yeah, I love that. That's so good. Um, what is something really simple? And this is where my answer to this question would have probably been being consistent. To me, that's really simple. Just show up, you know. Uh, what's something simple that uh produces results, but people underestimate?

SPEAKER_02 24:58

I think also that you don't come in and just repeat the same thing over and over. Pick up the same weight. That's why I designed endurance strength and power ESP.

SPEAKER_00 25:11

Yeah.

SPEAKER_02 25:11

Because I found in the gym when I did a lot of observing before I designed this workout, I did a lot of observing to people in the gym, people lifting, people doing cardio. Same old thing. Betty climbed on the treadmill, put in 4.5, and stayed there an hour. Joe got the 35-pound dumbbells, did his bicep curls, and observed these people. And there was no understanding and change up. So we design our design totally feeds how one will keep the body in a state of shock and not plateauing. Keep you more interested in oh wow, okay. So today is this, today is that. Engage. Yeah. I designed all of that for there was reason to all of it.

SPEAKER_00 26:01

Yeah, for sure. Yeah, we have we do have those members, they grab their weights before they even see what we're doing. Yeah, they they just know what they're gonna use when they come in.

SPEAKER_02 26:08

Yeah, and that's you, which will educate guys. Yep, pause, listen up. You shouldn't be always picking up. I shouldn't see your palm print on that dumbbell. Okay, I'm clear. Yeah, those are my 20s. Yeah, those are you should not see your palm print religiously on that dumbbell. There should be a few palm prints buried on that rack.

SPEAKER_00 26:30

That's awesome. That's so good. Um, and then what is something OTF members specifically think that they need, but they actually don't need it?

SPEAKER_02 26:40

Think that they need but don't need it. You know, I think that you don't need a bunch of variety. I think that that's when you get those comments. Is it a squat again? Yeah, you know what my saying on that is. I don't know if you've ever heard me talk about this. Bruce Lee did one kick 10,000 times. That's right. When we're at 10,000 with the squat, talk to me. So good. And that would be me coaching a class. Whenever there'd be, by the way, I beat it to the punch before anyone was thinking it. By the way, you may be assessing we're squatting today. Yeah, Bruce Lee. I would just say Bruce Lee. I'm telling you, these are the things I've said 500 times that I told you I'm in the grocery store. Ellen, Bruce Lee, I swear to God, I remember that, Ellen. I'm still doing four basic exercises over and over, Ellen. Uh I, you know, so you, you know, that's confusing to people. They think they need all this variety.

SPEAKER_00 27:40

Yeah, now that you say that, I actually uh I use that quote all the time. I work with seventh through 10th graders now. And when we're teaching leadership stuff, we use that quote all the time. I haven't brought it into class, but it's coming.

SPEAKER_01 27:51

Oh, honey, it's coming in class.

SPEAKER_00 27:53

Yeah. I can't wait till tomorrow. I coach tomorrow. It's coming right off the gate. I'm gonna throw it out there. So good. I love that. Man, this has been amazing. The uh the knowledge you just dropped on us, the information you've given us, the encouragement, the mindset shifts, all of it is absolutely incredible. Um, we obviously don't want to take all of your time. As you said, you're extremely busy. But if there's any other piece of information you would love to give us, uh any any closing words, anything uh to finish with, I'd love to hear it.

SPEAKER_02 28:22

You know, keep creating what I refer to as self-mastery. I was very fortunate to have this father who was a phys ed teacher football coach, and you're a coach. So there's a certain brain set, I guess. Yes. And he taught me about that. He said, I don't care, you know, don't let your mind uh second guess you in the sense of, like, for example, you coach basketball, and say it's a five-foot girl or whatever, if you're female or maybe I don't know, you could that, you know, and you got a bunch of six-footers, and that five-footer is like already feel that five-footer can blow that six-footer away because you're really creating self-mastery, and that's the discipline, the consistency, the uh being conscientious, that's being an observer. These are words that I use for people, that's being very action-oriented. These are things that my father taught me, and he said, What you choose to do, and when I choose to when I chose to go into fitness, Ellen, be the best there is out there. Keep growing, keep educating yourself, researching, reading. And boy, did it pan out. There is no doubt in my mind when Jerome and Dave came to meet with me, and they were fielding a bunch of concepts, fitness and in the food industry, to uh brand, and they came to me and had conversation, and I could hold my own in conversation because of the self-mastery time I have put in. Yep, and they just sat there and called me the next morning. Well, I think it was six o'clock in the morning. You know, we'd like to go with you, we'd like to do this with you. And I'm like, okay, yeah, and thinking about that, and after conversations years later, it was like, you know, your stuff. This would be ridiculous. And don't forget, at this time, I'm 54 years old. Yeah, so this is many decades of me building self-mastery. So if you're leading people, don't just look at fitness in leading people, research behavioral science, emotional intelligence, all kinds of things that make you better at being able to lead people. I call it your toolbox. Yep. I say, so I did a training this morning with regionals at the corporate office. I said, you should have two toolboxes. You should have an orange one. That's everything Orange Theory gives you. And we give you a lot. We give you a lot, the templates, education, blah, blah, blah. But guess what? You should have another toolbox. And I made everyone tell me what their color was. Mine's purple because it's my granddaughter's favorite color. And you are filling that toolbox with all other things that are making you a master at what you're doing in your life. So if you're leading, you're motivating, you're inspiring, you're in fitness, you're educating a new tool, a new hammer, this and that. How to be, you know, better at communicating with Gen X's, how to be better at taking baby boomers and making.

SPEAKER_00 31:54

Oh, we lost your volume. I heard you had baby boomers, but now you're quiet. Now I can't.

SPEAKER_02 32:02

So I said, I said you, these are things that you want to put in your toolbox. Yeah. Because you may, and this is good to educate a coach on. If you've got a class of some baby boomers, some Gen X's, some millennials, guess what? Be educated on how they process. A baby boomer is processing very different from a Gen X. And if you say only one way, so I tell coaches, find if you're gonna say something they're trying to inspire them, go and put in your toolbox, your personal toolbox. This is the best way to communicate to a baby boomer. This is the best way to communicate to a Gen X, a millennial, and then say that same thing, but throw it out a few different ways when you're coaching. So true. This is what I've done over the decades. I built this other toolbox. Yeah, I call it self-mastery. And my father taught me that. He said, keep growing, keep pushing yourself to learn, be on your lane. And believe me, it's gonna open up. And it did it open up.

SPEAKER_00 33:10

It's so good. It's so good. Man, anybody listening to the podcast came for muscle growth, strength, and orange theory and just got the biggest life lesson of all time. Fantastic. I love it. It's so good. Um, we appreciate your time. We really do. Thank you so much. This is gonna be uh one that's gonna get listened to an awful lot. Um, obviously, if you ever have anything else or anybody has any questions, we'll reach out to you. You uh feel free to listen back too. You can you can hear.