Sustainable Fitness for Longevity: Strength Training, Recovery & No‑Fad Advice

This week, I’m sitting down with coach and classic physique bodybuilder Anthony Lenti to talk about something the fitness industry makes way too complicated: how to train for longevity without burning out, breaking down, or chasing every new trend.

Anthony’s been coaching for over a decade (and owned a gym from 2019–2023), and his whole philosophy is simple: fitness is something you do with your body, not to it. Movement is foundational. It’s not punishment. It’s not all‑or‑nothing. It’s part of being alive.

We talk about how a ruptured appendix at 15 kicked off his health journey, why sustainable fitness starts with finding training you actually enjoy, and why the basics — strength training, walking, recovery, consistency — beat perfection every time.

If you care about:

• Strength training for longevity
• Sustainable weight loss
• Muscle building without burnout
• GLP‑1s like Ozempic and strength training
• Creatine and supplement myths
• Recovery tools that actually help
• Avoiding overhyped wellness trends

This one’s for you.

Write to me at: Questions@MindBodyMethodPodcast.com

You can follow me at @JoshGrimm_FITNUT

Transcript

SPEAKER_01 0:04

Welcome to Mind Body Method, the podcast where health and fitness go beyond the weights and the workouts. I'm your host, Josh Grimm, and every week we'll dive into what it truly means to build strength, not just in your body, but in your mind and your life. From movement with purpose to building a resilient mindset, this podcast is about empowering you to thrive in every aspect of your life, inside and outside of the gym. So let's get started. Hi, and welcome back to the Mind Body Method Podcast. And I'm your host, Josh Grimm. Your body knows the truth about how you're showing up long before your mind admits it. Physical fitness is one of the most honest mirrors that we have. It reflects how we show up, how we manage discomfort, and how we treat ourselves when things get hard. For me, you know, personal training has never just been about aesthetics. It's been about trust, pertinence, longevity, happiness, energy, a somewhat of an antidepressant. Trusting myself to stay consistent, to push when needed, and to listen when rest is required. To prove to myself that I am the champion that I actually feel inside. You know, this episode is about movement as a foundation for life, how strength carries over into confidence and how discipline in the gym builds discipline everywhere else that comes about into your existence. We talk about sustainability, longevity, and why fitness isn't something you do to your body, but something you do with your body. You know, if you've fallen out of rhythm or you're looking for a change, or you're looking to reconnect with your physical self in a deeper way and to understand what is going on with your body, this conversation is for you. Let's move. Hi, and welcome back to the Mind Body Method Podcast. And I'm your host, Josh Grimm. So I like to consider myself someone that is kind of in it for the long game of learning. I do not pretend to know everything it is about fitness, wellness, nutrition, mindset, all of those things. But I do have a passion for a few of those topics, and one of them is sustainable fitness. And so my guest today is going to help me and all of you viewers and listeners out there kind of clarify, get some clarification on exactly what that topic means. So my guest today is Anthony Lenty. He's a friend of mine here in New York City, and he's a classic physique competitive bodybuilder. He is a health, fitness, and wellness coach, and he has been on some of my podcast discussions before, and he is going to sit here and give us some of the valuable information to help us understand what it is for longevity and sustainable fitness. So, Anthony, thank you for being here.

SPEAKER_02 2:38

Thanks for having me.

SPEAKER_01 2:39

I want us to talk a little bit about today about kind of demystifying the fads around fitness, wellness, um, sustainability, and longevity in the industry. Um, but first, why don't you tell us a little bit about who you are, exactly what brought you into this in this path and what you do?

SPEAKER_02 2:58

Um, so right now I'm a personal trainer, coach here in uh New York City. I also have a couple uh competitors that I'm prepping for shows. And what really got me into it was my own health journey. Uh back when I was 15, my appendix burst, and that really just like set me on this path because I was like, I never wanted to feel that way again. Um, so I've been a professional trainer now for just about 10 years. Uh I've worked with all different types of people. I've been in and out of a few gyms, done my own thing, and uh yeah, just love what I do.

SPEAKER_01 3:30

But you had your own gym when when was that? That was how long ago?

SPEAKER_02 3:34

Uh 2019 to 2023.

SPEAKER_01 3:38

Yeah, and how was that experience?

SPEAKER_02 3:40

It was it was good. I mean, I learned a lot, um, both what to do and what not to do in terms of what I thought would be running a business. Um you know, definitely, definitely some valuable lessons there. And eventually I would like to delve into that path again or like start do my own thing again.

SPEAKER_01 3:59

Right. When you think about like the longevity in in fitness and sustainable fitness, like what is one of the first things that comes to mind?

SPEAKER_02 4:07

I'd say the biggest thing, honestly, is just finding what you actually enjoy doing. Right. Like, you know, a lot of people love group fitness um or they like running, whatever. Like whatever your thing is, you can make it work for you for your goals. And just if you enjoy it, you can stick with it.

SPEAKER_01 4:22

And do you like going into one-on-one training right now? Do you find that more valuable than having your own actual gym and fitness center?

SPEAKER_02 4:34

Yeah, I would say it's it's a little more intimate in that way. Like when you're a business owner, you kind of have to separate yourself in in certain aspects. Um, I was still training a lot of people during that time, so I was still getting that um intimacy amongst people. But like I've found when you when you're really working with someone, um, you know, obviously you talk about life and you talk about things, but just seeing the mindset shift over the course of you know months or years, even. And uh from you know, a lot of people I've worked with have been like, I hated working out. Like thought of going to the gym was like the last thing I ever wanted to do. And then as time went on, they're like, you become a part of my routine, and I can't see myself not working out anymore now.

SPEAKER_01 5:18

So, what does actually sustainable training look like for you? For not for you specifically, because I'm sure we'll talk about that later, but for your clients.

SPEAKER_02 5:27

I mean, I keep things very simple. Like I'm I'm a no-thrills kind of trainer. Like um You don't say just like we don't get that vibe at all. Just I like to stick with the basics, you know. Um, a lot of people they a lot of people seek perfection when it comes to fitness, and in doing so, they throw themselves off because it's like, oh, if I can't eat organic and I can't work out five days a week and I can't run four days a week, or you know, whatever, if I can't do all of it, then I'm gonna do nothing. So it's just like, let's just keep it simple. You know, I'm gonna show you the basic exercises and like you know, we'll build up from that.

SPEAKER_01 6:01

Right. Whenever you're whenever you're training with some of your clients, um, do they go in all or nothing or you know, with your guidance, or do you have to kind of do you have do most of your clients need a lot of like coaching and guidance along the way? Oh, definitely a lot of coaching and guidance.

SPEAKER_02 6:16

A lot of people, a lot of people have an idea of what they need to do. Um, but then in terms of like actually putting it into practice is very different. So like everyone, everyone knows the you know, you gotta move more and eat a little bit less to lose weight, right? Like that's not that it's not a secret, but actually doing it, it's like, okay, let's try this and let's try this and like let's put you know, try little things here and there. Like good putting these ideas in people's heads is is totally necessary.

SPEAKER_01 6:43

Do you feel like you're an approachable coach to your clients, or do you feel like you are someone that kind of just like beats them, beats them down?

SPEAKER_02 6:51

No, no, no. Definitely. So when when people first see me and like maybe that first conversation, a lot of people are like, Oh, he's gonna kick my ass. Like, yes, but then literally everyone is like, Oh, no, that's not the case at all. Right. Um, although I had uh this one guy I've been training for like five years now. First time we worked out together, we did lateral raises, like five-pound lateral raises, and he was like, I thought you broke my arms. Like, literally, I thought you broke my arms. And you were proud. I'm like, No, no, you're good, like you're fine, trust me. Uh, but just things like that. Like, yeah, people have this idea in their head that I'm gonna like kick their ass. And it's like, no, no, no.

SPEAKER_01 7:25

Like you actually have the science behind it, you want them to get to their goals, you're not just trying to well, because you you don't want to overwhelm people, right?

SPEAKER_02 7:31

Like, I've I've had so many people come up to me and be like, Hey, can you write me a workout program? I'm like, sure, here you go, boom. And they're like, Whoa, well, this is too much, right? Right. So that when it's online, it's a little bit different, but when it's one-on-one, you can like actually see how they're doing and progress that way, right?

SPEAKER_01 7:46

How does someone know if they're like training too much or too little? Is it like their physical ailments? Is that something they're actually feeling?

SPEAKER_02 7:53

Or yeah, I mean, you listen to your body, like um when you're going hard for so long, like your body's gonna tell you eventually, like, you know, we gotta, we gotta back off a little bit. Um a lot, like a lot of people also don't get to that point. Like a lot of people don't know what that actually feels like because they've never done it before, right? So getting a pump or like you know, a little bit of soreness might feel like the end of the world, but it's like something you get used to and you learn, it's like, oh no, this is like this is fine. I can push myself a little bit more.

SPEAKER_01 8:23

So what is your what's your current your current like training routine? Because I know last time we spoke, your goal was to be this like monster. It still is. It still is. So where are you? Where are we on that monster scale?

SPEAKER_02 8:36

Um so like I'm I'm fluctuating right now between like 240 and 243.

SPEAKER_01 8:40

But obviously, I know that you're not that's not the only goal, is the size. It's I mean, it's the way you feel and your strength and everything else. Oh, yeah. So what are the other determining factors about how do you get to that point?

SPEAKER_02 8:49

I mean, just aesthetics, really, like how things are looking. And like with a bulk, you don't want to you don't want to put on too much fat. You want to keep that like pretty in check. Right. Um, because then you're not putting on like actual muscle. Like you I could put on weight, right? I could just go eat five pizzas a day and I'd put on weight, but how much of that would actually be muscle? So it's the aesthetics, it's how I'm feeling, it's how I'm looking. Like right.

SPEAKER_01 9:11

So what is your what's your current uh diet?

SPEAKER_02 9:14

A lot of carbs. So I'm eating 1500 uh grams of rice, about 450 of cream of rice. So it's three meals and three meals, so 150 and uh 500 grams each, and then uh like eggs and chicken, stuff like that.

SPEAKER_01 9:31

Okay, how many times a day? Six. Okay, good. And so your goal, you're at 240 to 243. I think you told me it was at is it 260? 260, 270. 260. That's like the end goal. So another 30 pounds. Give or take, yeah. Close to that's what that's wild.

SPEAKER_02 9:47

So I think I I was just tweaking my coach today. Like we have about another six ish, six ish weeks of uh like this serious bulk, and then we'll probably do a health phase for like two-ish months, okay, and then do another bulk after that.

SPEAKER_01 9:58

Okay, and so what about your actual gym routine? Your resistance training, obviously. What's your cardio like? Right now, none.

SPEAKER_02 10:04

Zero. Yeah, because for me, like putting on putting on weight is a little bit more of a challenge. So, like my coach cut out, cut out cardio. But that's like I'm you know, I'm moving around all day, I'm running around from session to session. So, like, you know, on a 12-hour day, I'll be uptown, downtown, midtown, downtown. Like, you know, I'm I'm probably getting like 20,000 steps just doing my job. Right. Um, so added cardio on that would just be detrimental.

SPEAKER_01 10:29

So, what is your like kind of recovery or your downtime look like? Are your rest days just eating?

SPEAKER_02 10:36

Just eating and like just I don't do anything. You know, like obviously chores or whatever, but like um terms of like exercise, I try to minimize as much as possible on my rest days. Like, I don't I I personally don't do active rest where it's like, oh, let's do like yoga or something.

SPEAKER_01 10:50

You're not gonna be sitting in your living room doing planks, exactly.

SPEAKER_02 10:52

Like some people are like that though. Some people like I need to do something every single day. And it's like, no, no, no, I enjoy my downtime.

SPEAKER_01 10:58

So what's the goal? I mean, besides the size, what's the end goal if as far as like competing again? What are you what are you trying to achieve?

SPEAKER_02 11:04

So the um so the way it works is you do what's called a local show, and then if you win that, you do a national show. If you win that, you get your pro card, and that's when you start competing on the pro circuit. So that's the end goal, right? Um, but you know, time is also kind of of the essence here, right? You know, almost 34, and just like these kids are getting younger and younger competing. No, there's there's 19-year-olds turning pro. So it's like kids are like actually, you know, they're starting at like 14 15, and by the time they're hit 1920, they're like already in phenomenal shape.

SPEAKER_01 11:34

And it's just like well, do you think that's too early to start training like that? Oh, 100%. You said 100%?

SPEAKER_02 11:40

Yeah.

SPEAKER_01 11:41

It's too hard on your body, no?

SPEAKER_02 11:42

Yeah. Well, and also like it's one of those things where you have to really know that's what you want to do, and like maybe some people have an idea where it's like, oh, this is this is the only thing I'm ever gonna do, but it's like you're putting a lot of stress on your body.

SPEAKER_01 11:56

So, how does someone kind of like prepare themselves for like the longevity in fitness, right? So it's like if like someone like me who's 45 years old, or any of our listener viewers that want the the longevity in their 40s, 50s, 60s, like what can they do in their 20s and 30s to like kind of sustain them long term?

SPEAKER_02 12:14

I just just get into strength training, period. Yeah, like you see so many people around in their 20s and 30s who don't lift anything ever. Right. And you know, you you can tell, right? And there's some people who just look like haggard or they look just worn down. And it's like, yo, you're 30 years old, like you shouldn't be you shouldn't be acting this way.

SPEAKER_00 12:32

Right.

SPEAKER_02 12:32

Um, so a lot of people, you know, and you party in your 20s and you know, whatever, but just just get into strength training in some aspect, right? Like whatever that looks like for you.

SPEAKER_01 12:42

So personally for you, um, your recovery, you know, besides rest, is there anything specific that you do? Like, do you change any habits during the week for like your meals or anything?

SPEAKER_02 12:50

Or because I guess you're on a specific program right now with your coach, but do you do anything that's kind of like that you know that works for you for your body's recovery, so you don't have any kind of pain or um anything that's going to when I remember I do Epsom salt bass, yeah, and like I'm in I've been slowly but surely getting into more recovery, like like I'm gonna start looking into yoga in the new year and doing like cold plunges and hot tubs and things like that, and really starting to take that more seriously because I have noticed, yeah, 34 again, like things are starting to like really creep up, and it's scary, it's not scary, but it's just like eye-opening where it's like, oh, five years ago I was doing this no problem, and as time goes on, it's like oh, like I'm starting to feel achy, you know. Right.

SPEAKER_01 13:33

Are you so you're understanding the importance of recovery for when it comes to longevity?

SPEAKER_02 13:37

Yeah, stretching and all these types of things.

SPEAKER_01 13:39

Well, it's probably hard as a big guy like you to do yoga or stretching. I can imagine, right? Oh, yeah.

SPEAKER_02 13:44

No, my mobility is garbage.

SPEAKER_01 13:46

I think that we should probably film that one day, to be honest with you, watching you do like some yoga.

SPEAKER_02 13:51

Well, I did this this was years ago. I did uh hot yoga with a friend, and at first I was I was crushing it, like I was doing pretty well, and even the instructor was like, Oh, you're doing great, and then yeah, hot yoga just hit a wall and I was I'm gonna pass out. Like I had to leave because I was like, This is awful, and never again. I'm not doing that.

SPEAKER_01 14:10

Like you have to protect your ego a little bit. Well, because you see like seven-year-old women crushing it, and it's just like, oh damn. Like right. What do you think? Are there like any kind of habits like longevity habits, um, recovery habits that people undervalue?

SPEAKER_02 14:22

I'll honestly food. Like, food is probably the biggest thing that a lot of people don't take into account. Like, you know, you hear the whole like I eat for performance or whatever, but when you start eating healthier, like your body just feels better. And um, I was actually discussing this with a with a trainer friend of mine where he was saying, like, a lot of people haven't done it, so they don't know what they're missing out on. Because I was saying, like, oh, it's so crazy to me that people don't like move or eat well or whatever. And it's like, if you've never done it before, you don't know how it feels, right? So if you just get into eating healthier, yeah, you'll just feel better.

SPEAKER_01 14:54

Right. Do you, whenever you're not in like show season or when you're not on that journey, what's your is it does it change much as far as like your diet? Obviously, the volume changes, but your actual diet itself, um, not not really.

SPEAKER_02 15:05

You're pretty clean eat or the most part. Like now, you know, if my coach ever sees this, uh, you know, for legal purposes. Um, no, like during during now, it's called the off-season. Like, I'm a little less strict with what I eat. Like, I'm still eating a lot, but it's like, you know, I can have two or three cheat meals a week. Whereas when you're in prep, like that's totally out the window. Right. And then when I travel, when I go on vacation, I don't stick to a meal plan. Oh, really? So you know, I was I was in Italy in August and I was like, I'm gonna eat the pizza and pasta and drink wine. Right. Like I'm not going to Italy to like eat chicken and rice all week. Like that's stupid. Right. You have to enjoy. Well, that's it's also a mental reset. Like, um, yeah, it's just it's a it's a time to like not have to think about anything, and you come back and you just feel better and you're like ready to go.

SPEAKER_01 15:48

I mean, we've talked about this before, and I think you have a lot of like value to give about supplements and your insight on that. Um, do you want to share a little bit about what you think is important for people that are like kind of getting a little bit into their age of like their late 30s, early 40s, late 30s. I'm sorry, late 40s, early 50s. What kind of supplements and what kind of things should we take? Are we talking about peptides?

SPEAKER_02 16:10

Are we thinking about peptides are definitely becoming a lot more common and a lot more people are starting to use them? Like you have these TRT um clinics, and personally, I think most men should be on testosterone, especially as they uh approach their 40s and 50s. Like it is sort of a like a reverse aging serum in a way. Like you feel better, you move better, you're putting on a little bit of muscle. Like it has so many benefits, and people people are obviously afraid of the side effects, but it's like if you're doing TRT doses and you're working with a doctor and you're getting your blood checked, like there's really not too many risks there. Right. Um, so I definitely would say that. If you're not, if you're not like at least look into it, right? It's something people should at least consider. Uh, and then with just like regular supplements, definitely creatine. Yeah, creatine's something like 99% of people should be on because um it's come out now that it has cognitive benefits as well. I've heard that. Um, so just yeah, that is something too that a lot of people start losing, you know. Everyone's attention span is like a goldfish, so it's just like help out your brain every way you can.

SPEAKER_01 17:17

Has there ever been any has there been any negative feedback or reviews about creatine? I don't think so. I don't I never heard anything.

SPEAKER_02 17:23

Nothing, nothing major. Like if um like your creatinine levels can be like a little wacky if if it's like a bad um brand, like that is that is kind of the the negative side of or the bad side of supplements. There are some that are just not great quality, right? Like I was taking one years ago and I was getting the worst cramps, like wake up in the middle of the night and just like everything was cramping up, like it was awful. Um, and I drink a lot of water, so it wasn't that. And then when I stopped that brand, I was just like, oh, okay, like I felt better. So that is something too to consider, like do a little bit of research when it comes to supplements and see what what brands are reputable.

SPEAKER_01 17:59

Can you explain um the idea of like the creatine bloat? Because there's so many, like you know, there's some that do like the seven-day loading phase and some don't.

SPEAKER_02 18:08

So the the loading phase is purely a marketing tool to get you to go through it faster. You've told me that before. So it's it's not necessary, it's just um yeah, if it's the recommended dose is five grams. If you're doing 10 grams for two weeks or a week or whatever it is, like you're gonna go through it quicker, so then you buy more.

SPEAKER_01 18:25

Right.

SPEAKER_02 18:26

Um, but the creatine bloat is again creatine's putting water into your muscles, and that's why you have to drink more water, and that's gonna help with your strength and everything. So I guess if you're doing a little bit too much, then it could bloat you a little bit more. Um that's one something like with anything, just kind of up to you to like gauge and see how you feel with everything.

SPEAKER_01 18:45

Is there a difference between the pills, the the tablets, or the powders for creatine? Or the I'm sorry, the gummies. Do they sell? I don't know, but they have the gummies, the gummies, yeah. The gummy creatines.

SPEAKER_02 18:54

It's just price. Like the gummies are gonna be way more expensive than powders, right? Um, and you're gonna get less. So like if you're trying to be cost effective, then the powder is the way to go. Um but again, if like if you prefer the gummies for whatever reason, like it's not gonna be bad, it's just gonna be a lot more expensive.

SPEAKER_01 19:12

Are there any kind of supplements that you think are super overhyped?

SPEAKER_02 19:15

Probably like, I mean, I take BCAAs, but that is that is something that it helps for me personally. I like doing it um during my workouts, but it's one of those things that I feel a lot of people like kind of lean on a little bit too much. Right. In a way, it's like, oh, I don't know. It's it's one of those things everyone talks about. Right.

SPEAKER_01 19:33

So to all my clients listening out there, let's not listen to the past 30 seconds because I'm always promoting DC.

SPEAKER_02 19:39

No, I mean I take them too, but it's it's one of those things that like gets so overhyped, I think. And uh, you know, there are million different brands and everything. It's one of those things. If you're eating well, you don't need it. Okay, right. Like as with most supplements, if you're eating a varied diet, you're probably not gonna need it.

SPEAKER_01 19:54

Right, right, right. Do you have do you help your clients build a supplement routine? Do they I mean, I feel like some of your clients probably come at you and they're like, I just want to look like you, or I just want to actually know. No, okay. Well, maybe not the 200 year old. Everyone's maybe not at 240.

SPEAKER_02 20:07

Everyone's like, so I don't want to look like you, but I want to put on a little bit more muscle. Okay.

SPEAKER_01 20:11

So what like so okay, do you so but do clients come to you for like a or how do you help your clients go on to like a supplement program for them that are maybe you know more of a moderate size or build?

SPEAKER_02 20:21

Well, so I I would just say like if you're not eating fish or like getting a me uh mega three um omega-3s, do a fish oil. Okay, uh multivitamin is probably a good idea, creatine, um BCAAs. I do tell people to do PCAAs if the you know water is uh some people don't like drinking water, so it's like you flavor it and it's a little bit more healthy for you, like um go that way. And then um, like there's like berberine and all these other things that like depending on if you have high cholesterol or whatever, you can you can look into these other supplements, but really just BCAAs, protein powder, a pre-workout if you want, uh fish oil and uh multivitamin.

SPEAKER_01 20:59

What do you um talk to your clients about or you know guide yourself with with like gut health or anti-inflammation, things like that? Is there anything that you do to support that?

SPEAKER_02 21:08

Not typically. Um, if I do notice I'm having um digestion issues, um, I'll do like a little bit more fiber and a prebiotic, probiotic. I tell people that too. It's like something to look into. But um that's that's also something I've come across over the years where people have a little because you hear things like, oh, too much is bad for you or probiotics or whatever. So I just always say proceed with caution with stuff like that.

SPEAKER_01 21:32

Because everyone's getting their opinion online on social media, one off from everyone else. You had what are some of the fads that you see or hear that people that you laugh at? You're like, oh gosh, this is just ridiculous. Is there something that comes to mind?

SPEAKER_02 21:43

But have you heard about the uh salmon one? Wait, no? What what do you mean? So I don't I don't know if people are still doing it, but um people were injecting salmon sperm into their face, yeah.

SPEAKER_01 22:00

That's a huge fad right now. Does that work?

SPEAKER_02 22:03

I mean, what's it for? I don't know. I think it's just to promote health or like skin regeneration or something. Right. I don't, but it's just like Yeah, I know. Hey. Like if that's what you want to do, go for it.

SPEAKER_01 22:14

She went to my facialist uh last week and she was like, Do you want? I was like, No, I don't think so. It's like I'm I'm good on that. I don't know what that means, but no, I'm good. What about any kind of like like trendy social media diets or anything like that? Do you have you heard anything that is not even necessarily diets, but maybe like certain certain workouts or well, Hyrocks is having it shine right now.

SPEAKER_02 22:34

It is having a shine. And uh I mean, me personally, I've never been a fan of like those style of workouts, and uh it is kind of funny to see just doesn't it mean hybrid rock star? Yeah, yeah.

SPEAKER_01 22:45

I think maybe you taught me that, or someone taught me that. Maybe it may have been you.

SPEAKER_02 22:49

Hybrid rock stars. Yeah, uh, but it's funny to see like the videos of these people, and it's like, let's calm down. Let's calm down a little bit. Like you're you're running around and like doing you know 10 stations or whatever it is, like you're not going to war. Like, let's be let's be real right now. Right. Like the way some of these people talk and act, it's like yeah, that this podcast is not sponsored by Highwalks, by the way. Okay, okay, but like it's one it's one of those things where this is how I feel about group fitness in general. Like, if it's something you enjoy, or like CrossFit any of these things, if it's something you enjoy, go for it. Like have fun, you know, whatever. People are probably gonna laugh at you, whatever. If it's something you like, do it. But also just kind of I don't know, stay in the lane, stay in your lane is the right term, but just like take it for what it is, right? Like you're not you're not going to war. Okay.

SPEAKER_01 23:38

You're not going to be making all the progress that you think. That's like, you know, if it's like I'm going to go to a CrossFit class or a group fitness class or whatever it is and get all the results I want because I'm pushing myself five days a week at these classes and I'm, you know, killing myself there. Where at the end of the day, it's just a hit-a-hit workout. As far as like actual fitness for longevity, um, you know, a balance of resistance training. What kind of cardio do you suggest in different kinds of time periods of your life? Are you a fan of hit? Are you a fan of list training? Like, what is your opinion on cardios?

SPEAKER_02 24:09

Um I personally always lean more towards anything that doesn't um really have a high impact on your joints, yeah. Um, especially as you get older, like that can have very negative side effects. Um, like biking, inclined walking, right? Things like or just like going for walks, like you know, that or um I said biking. So like just going for walks and doing things like that, like adding little more movement into your day-to-day is enough for most people.

SPEAKER_01 24:39

Right, right, right. What is like a some sort of like a mindset that someone has to adapt to get themselves to like train for longevity as far as like you know, they're gonna start a fitness program, they're gonna start a workout pro program in their 20s, 30s, or even 40s. Like, what's the mindset they need to get themselves into to be like, okay, I want to sustain this for X amount of years?

SPEAKER_02 24:58

I think just thinking about the other side in the future, right? Like, if you don't work out, what is your 60s, 70s, potentially 80s gonna look like? Right. Like, you don't you I mean, you see people all the time where it's like, oh, he's a young 70. And then you see some people, it's like, oh, that's an old 70. Right. And the difference most of the time is going to be activity levels in your 20s and 30s. Right. Um, so just think about that way, where it's just like, oh, okay, I keep doing this, it's gonna have major benefits down the road.

SPEAKER_01 25:28

What is one of your biggest frustrations um with some of your clients that are maybe not, you know, they someone comes and they come to you and they say, I want XYZ, these are my goals. And then we've all had those clients that really don't put in any of the work. They show up, but they don't put in the work. So do you how do you push them? And when do you when do you stop pushing them and just like kind of let them fly?

SPEAKER_02 25:53

A test I always like to do with people to see how serious they are is at the end of a workout, we do a burnout set and we'll do like 30 reps, uh-huh, like 30 to 50 reps or something, whatever it is. I love a burnout set. Usually usually like you know, like a like a machine row or whatever it is, right? Depending how they react to that, I know how they're going to be, if they're going to be a serious client or not.

SPEAKER_00 26:15

Yeah.

SPEAKER_02 26:16

Um, like you know, some people are like, absolutely, let's do it. And some people are like, ah, really? Like so that that's like I really have to go.

SPEAKER_01 26:22

I have a call.

SPEAKER_02 26:24

You still have 15 minutes, but like, ah, we can end early. Um, yeah. So that that's something I've done in the past just to kind of gauge where people are at.

SPEAKER_01 26:31

Why do you think some people abandon their goals like early? Is that because I mean everything's it's supposed to be hard, right? It's not supposed to be easy, but besides like the fear of challenging themselves, like what do you think is the reason?

SPEAKER_02 26:44

I think a lot of people don't realize how long this actually takes. Right. Oh, like you see you see so many people online, whether it's true or not, you have no way of really knowing. But it's like, oh, here's what I did in three months, right? And they look like a totally different person, right? Like whether they lost 50 pounds or you know, whatever. And you see that and you're like, oh, I don't like I felt that way too. Like I see these guys who it's like, here's what I did in a year, and it's like, how'd you gain 80 pounds in a year? Like, what it what um so you you you get frustrated, but then it's like, okay, you got to take a step back and be like, I don't know anything else about that person, right? So, like, what they're if they if they have a job, do you have a regular job? Like, do you have kids? Do you have a family? Like, whatever. What other or can you just totally focus in on this? So people see that and they're like, oh, I'm not getting there. And it's like, no, no, no. Like, this takes time, like this takes a while.

SPEAKER_01 27:35

I think that's one of my biggest like frustrations when I have I don't I don't have that currently, but I have clients that you know, after three three weeks, are we are you seeing any progress? Are you seeing I'm like, listen, there's of course there's progress. There's a little bit of like you look a little tighter, you look a little bit more defined, but if am I gonna measure your bicep or measure your waist and see a big change? No, and like it takes months. Like, I don't I know this, like this isn't like a quick fix, you know what I mean? Um, do you have clients like that?

SPEAKER_02 28:04

I've had a few, yeah, be like, oh, you know, how long until I start seeing change? And like it can be a month, it can be a couple of weeks, like it's a lifestyle, yeah, or it could be six months, like it. But I always I like drill this into people's heads. It's like it's what you're doing outside of the gym. Because, like, you know, you're here with me, say two to four hours a week, right? Depending. Um generous. Well, like, yeah, some people are one, right? And it's like you, you know, we're we're doing what we have to do in here, of course, right? But what are you doing for those other hours of the week? Right. How are you eating? How are you recovering? Like, all these things matter. How much are you lying to me about it? It's funny, like as you as you have so tell me about tell me about your diet. What's your typical diet? Uh, you know, I eat a salad and like maybe some eggs or something for breakfast, and then like you you start you know going a little bit more, and then it's like, oh yeah, I have like six cookies and maybe like two slices of pizza and 12 beers. So like I drink six days a week, and it's just like you start getting out a little bit more info, and it's it's always funny to see just how you know.

SPEAKER_01 29:05

But a lot of people that I encounter, like they're drinking and social drinking is a big problem where they think that you know, one or two glasses of something a day won't stop their goals. I'm like, come on, you have to be kidding me. That's it's just having like a cheat meal every single day. It's wild. Um, so what are your thoughts about Ozempic and all of those all of that? GLPs GLPs.

SPEAKER_02 29:27

Um, I think first, first, like you you need a lot of weight to lose. I think a lot of people want to hop on when it's like I want to lose 10 to 20 pounds. Okay, it's like no, no, no, this is something it's like 50 plus pounds. Like that's like a decent, like a that's a lot of weight. Right. Um B, you have to you have to work out. Like I know a lot of people who hop on these things and they don't work out and they they shrink away. And it's like you look gaunt. Like you can't you can't do that. Um but I do think it could be a good like kickstart. If you have a lot of weight to lose, yeah, and you start making the changes to your lifestyle, then like great. You know, you lose the whatever you're trying to lose and then you dial it back and eventually hop off.

SPEAKER_01 30:08

And still getting enough protein intake somehow. I know that you're not hungry and your body doesn't really want to have that intake, but you have to figure out somehow to get that protein intake for you. So you don't, so you, so your mass of your muscle just doesn't like dissipate.

SPEAKER_02 30:19

No, exactly. It's it's the same as a bodybuilder on prep. So, like, you know, you're eating less and less calories, you're keeping your protein super high just so that you're not losing muscle. Like, you know, you're doing all the cardio, you're still working out, you're eating next to nothing, but the vast majority of what you're eating is protein, just so you're not losing muscle or like mitigating the muscle loss.

SPEAKER_01 30:38

Right. Have you worked with clients on GLPs?

SPEAKER_02 30:41

Yeah, I'm actually working with one now.

SPEAKER_01 30:42

Yeah. And I mean, I I have some experience with it with some of my clients, and I've had positive experiences, but I completely agree with that. I think it is a nice place to kickstart a program if you are overweight um and have a substantial amount of weight to lose. Um, but I do think that there's a component where some are just looking for a quick fix, and then that's when it becomes a problem. So, what is there maybe like a mental barrier that you see that people try to overcome whenever it's getting into like long-term goals? You know, if they they maybe have a goal that they want to achieve in six months or a year, and maybe they don't have really have a lot of experience in the gym or experience with the program, what is one mental barrier that they have to overcome that you that you witness?

SPEAKER_02 31:25

I'd say, like I said before, just kind of that chase for perfection where it's like I have to eat organic and I have to worry about the seed oils and I have to worry about this and I have to worry about that, and you know, I have to get nine hours of sleep and I got whatever, whatever. It's like, no, let's just start slow. Right. Like build up on habits. Don't like, you know, with with drinking, for example. I always say, okay, you're drinking say three to four times a week, let's cut that down to two. Right. And then we can maybe cut it down to one and hopefully zero. Right. Like if I had my way, no one that I trained would drink, but I'm not gonna do that. Like, you know, if you just had wine in Italy, well, no, I'm saying, but like, but like over like most of the time. Of course, of course. Um, yeah, well, it's like I'm not gonna tell people to quit drinking. Right. I've had a few, I've had a couple people just like, yeah, I'm just not gonna drink, and they've seen a ton of change because of that. Of course. Um, but you know, it's not something I'm ever gonna promote. But it's like, let's just build up on the small habits.

SPEAKER_01 32:15

What do you think in the next like five to ten years with GLPs and things like that, the like the conversation about longevity is gonna be? I mean, obviously, there's going to be a lot more going on it as there's new variations and um opportunities for people to take it.

SPEAKER_02 32:28

It's gonna be a it's gonna be a pill soon.

SPEAKER_01 32:30

Yeah.

SPEAKER_02 32:30

And that's gonna be way more accessible to a lot of people. Right, right. And cheaper. And cheaper, yes.

SPEAKER_01 32:35

Are there any kind of like trends or any new research coming out that in the like health and wellness world that you're like keeping an eye out for?

SPEAKER_02 32:44

I mean, these the GLPs becoming more prominent, I think, is going to totally change the landscape. Like obesity could potentially be eradicated, which is kind of wild to think about. Right. Like, I mean, obesity is like kind of a new-ish disease in terms of like how widespread it is now. So if we can eradicate it within say that's it's been around for 50 years, let's say, if we could eradicate it within 50 years, like that's kind of wild to think about.

SPEAKER_01 33:09

Whenever you think about like longevity and things that people should kind of take with them, um, is there a principle that you think that everyone should kind of adapt to? I mean, you said before, like having some strength training and things like that. Is there like how would you kind of say, like wrap it all into a bubble? Like, what do you think someone should do to keep their fitness and health and mindset into a longevity like mindset?

SPEAKER_02 33:30

I think the the 80-20 rule when it comes to diet, where it's just like, you know, 80% of the time you're eating clean, you're doing, you know, doing everything perfectly, and then that 20% you can kind of do what you want. Right. Like I that keeps things fresh and that keeps things like fun for people. Because if you're like, oh, you're only eating chicken and rice, like 99% of people aren't doing that forever. Right.

SPEAKER_01 33:51

And so after you do your next competition, which is what month?

SPEAKER_02 33:55

Probably not if not this coming November, like the following, the following year sometime.

SPEAKER_01 34:00

So where do you see yourself? I mean, I mean, you're 34. Like, where do you see yourself when you're 40? Do you see yourself like trying to you know go pro and stay pro for long term? Or what's your that's just like one of the things where you want to get that card and then you want to dial it back?

SPEAKER_02 34:15

No, I mean, I would like to compete at the pro level, but um the biggest the biggest um thought that I've had like the biggest deciding factor is honestly like if having a family and having children in the next couple of years becomes like a real possibility, just because competing and having a newborn baby uh just impossible for sure. I can't even imagine. But um, so that's something I've considered too. And then also, you know, as you get older, it just becomes impossible to compete with the younger guys, right? So, like, you know, if I'm 40 competing with 20-year-olds, like it's just not gonna work, right? Um, so hopefully, you know, if I get my pro car in the next like three years and like we can decide from there, hang your head high and I'll be so I I accomplished this and like I did it and maybe do a pro show or two. If you know, if I'm approaching 40, then um we'll see. But I in terms of training, I'm probably always gonna keep training this way. Just obviously not gonna be as intense. I'm not gonna be lifting as heavy. And like when it comes to food, still like mostly be eating the same things, but just like kind of change it up how I can. Um, like you know, be eating chicken and rice most of the time, anyway. Like, you know, I enjoy it and just like switch it up and add like some sauces or you know, whatever.

SPEAKER_01 35:24

You definitely will stop lifting that heavy because I remember when I was your age, I was lifting very heavy myself. I would have three plates on each. I'm like, I sound like one of those old men, like back when I used to say four or five. I used to walk five miles to school, like you know, uphill both ways. Both ways, both ways, my father. Um, so I like to do a little thing called like a little rapid fire. So I'm gonna ask you a few questions and just say the first thing that comes to your mind, okay? So, what is the most underrated exercise for lifelong strength? Squat. Oh, interesting. Okay. What is the most overrated trend in fitness right now? I know your answer. High rocks. We can skip over that one. Again, this podcast is not sponsored by High Rox. Um, your go-to recovery tool? Uh Theragun. Okay, perfect. Uh, one supplement you swear by. Creatine. Creatine. Best habit for physical longevity. Sleep. My favorite.

SPEAKER_02 36:15

What's the worst habit for longevity? Uh overtraining or like pushing yourself a little bit too hard. Okay.

SPEAKER_01 36:22

Favorite way to move your body outside the gym?

SPEAKER_02 36:25

Walking.

SPEAKER_01 36:25

All right. So thank you for this talk with me today about sustainability and longevity and fitness. Of course. For all of you back here, if you want to hear more and follow Anthony and his journey, um, he has a lot of valuable information to give. So follow him on Instagram at LentyAnthony. It's L-E-N T-I-A-N-T-H-O-N-Y. And for all of you watching and listening here, um, wherever you watch and listen to your podcast, please like, subscribe, leave us comments. It really helps um, you know, promote the brand and promote this podcast. So, questions at mindbody method podcast.com, and you can follow me at Josh Grimm underscore fitnut f I t. Thanks.

SPEAKER_02 37:02

Boom.

SPEAKER_01 37:03

Thank you for joining me today on Mind Body Method. This podcast is part of Pride House Media, hosted by me, Josh Grimm, produced and edited by Josh Rosensweig, original music composed by Mel Balabin. If you enjoyed this episode, please subscribe wherever you listen to podcasts. And while you're there, leave us a rating and review. It really helps others to discover the show. I'd love to stay connected with you, so join the conversation by following me at Josh Grimm underscore fit that on Instagram and by emailing me at questions at mindbodypodcast.com.