3 Things I Wish I Knew Before Becoming a Personal Trainer (Luke McCarthy)

In this video, Ryan sits down with Luke McCarthy, Head Hybrid Coach at BoFitFam, to talk about his journey through the fitness industry — from starting out, to becoming a respected leader and coach.

Luke opens up about the personal challenges he’s overcome, how mindset has shaped his success, and what it takes to push forward when life throws curveballs. From mental resilience to coaching evolution, this is one for any trainer or athlete chasing growth.

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Watch the full episode on YouTube: https://www.youtube.com/watch?v=d8PxJsyje-o

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Transcript

SPEAKER_01 0:12

Alright, hello everybody. Welcome to PT Launch Lab. This is episode 14 today. I'm with Luke McCarthy. Nice having me, mate. Thank you. Yes, mate. Very well. We'll just spoke about before we actually start this podcast, mate. I just I just want it as raw as possible. You can go into as much depth as possible. Yeah. Um you don't need to hold anything back. Let's uh let's go side.

SPEAKER_00 0:33

Something new for me. Interesting, mate. Be nice to um say a few things. Absolutely. I may dive into it or part.

SPEAKER_01 0:38

I'll see if that's actually mate. Stop at the top. Right, yeah. I'll let you uh I'll let you leave me. I'll not try and butcher what you've done so far because I know you've done high high rocks marathons, you name it, so we'll build up to that. But um, yeah, I usually what I do is I usually do a title, like if someone's coming like at uh Zach Nico, you just see yeah, yeah. And I just like GT3, uh GT4 championship, uh now in GT3. That we even done that with stuff, I kept there's no title for you.

SPEAKER_00 1:03

Yeah, well that's the when you look back on when I look back, man. I have done quite a lot in short in the short period of time, really. Um but yeah, it's been good. But it is good installed, I think it's a little bit better.

SPEAKER_01 1:14

Well, you just seem to keep getting better and better every time, which I didn't think were possible. I'd I'd seen you again, we talked about it just before this when you were coaching John Watten to do the uh the VO2 match.

SPEAKER_00 1:25

Well, well first one I like first started learning all this higher up stuff and basically learning coming off the back of black some injuries, then I was injured when we did that. You would yeah, I think the VO2 match was still like 60 feet on that record, yeah. So it'd be crazy to get on that machine and see what it is now, but yeah. Uh but yeah, that like two years, I think.

SPEAKER_01 1:44

It's crazy, uh so right from the beginning, then maybe like I said, you can start from childhood, we can start from beginning fitness industry, or what what made you get started into it? You can go as back far as far as you want.

SPEAKER_00 1:55

Uh my childhood, mate. I think we'll start there. So I've always been athletic, I've always been into fitness at school. Uh 100 metres old adult, like 100 metres cross country. I would always football, played rugby, any sport I could do or what they wanted me to, I'd do. You know what I mean? You would put me in a position of rugby, I'd play it. You put me in a position at football, I'd play it. But football at the time at school was my main thing. Um, like I went all the way through Academy's Lead United for six years, Chef Wednesday, all city. Uh football was the main thing, but I can remember like still playing for like professional teams well in Academy and then at school playing for them, and then at Rudy playing for that, and then the dad'd be doing all this track and field and uh all across countries at school, mate. Yeah, I would like sport has always been a massive, massive thing for me. And it's been a massive thing for me to like escape to as well, you know. Like as growing up, like it'd be a thing that if I had bad tack, I'd go do sport, yeah. If I had a shit that I'd go do something sport and all that, but I always had something to prove in sport, you know. Like I always wanted like it probably is in big headed and a bit like, but I always wanted to be the best, you know. You've probably been a with you know on a rugby pitch, like I was small, I've I was in school I probably was smallest people, but I used to get called Big Mac. So coach used to call me. Uh and I'd always make sure mate I would I would tackle, I would I'd take someone's head off, or let's take my head. I'd always make sure I were doing something where you put me, what you said I'd do. But then again, we're like with football, um like football and main name, that's what my parents pushed me to do, that's what my dad wanted to do. But I really enjoy football. Um but yeah, that's where like that's school, that's growing up in school, but then like then to track and field, like I were doing all that. So I think it was 1200 metres, 1400 metres, 100 metres. But it's all during school. This was all in school, yeah. But then like going through school and mate, obviously me and my best mate and white, we all we were all the way growing up, we were like, this is good. This like junior school, getting into high school, obviously started being a little shit. Started like I would 10 men doing that, doing this, and then I ended up getting kicked out in year nine. No way, but then in all that, but then so they ain't getting kicked out, but then schools still haven't going back, like to do to compete for like in for good bit to play football for them, yeah, and then I was still being back to obviously to do events and play sport for them.

SPEAKER_01 4:24

So do you reckon do you reckon they did that just because they know you're a good representation for school, and then they could still blend it in to be able to say we want to keep putting him in school just so.

SPEAKER_00 4:34

Yeah, because I think rehabilitation was really possible. I actually didn't get kicked out of school, like a lot of time I got kicked out for something stupid, but then I got I went back and then a lot of times I just didn't go. So I just think, oh, I don't need that score, I'll go work, you know what I mean? Like ah, I don't need that, but it was always like fitness, it was always something to do with sport that drawed me back to go. Like, if they told me, oh, you have to come out for a math lesson, I'd be like, oh no, mate, but we come back and do 100 meter tomorrow, you know. I mean, it'd always be something to do with fitness that drew me back. But then obviously coming out of school and stuff like that. I did um there were years where I went without doing any the years, obviously growing up and stuff like that, coming out of school, mate. I might have jumped a bit forward here, but um where I'd I spent times not doing anything hope to do with fitness and like being just growing up being kids and coming out of high school and just obviously been Billy Big Balls and knocking about the baits, started drinking and started obviously just doing stupid shit. I think we've all been through them through through them amounts, haven't we?

SPEAKER_01 5:36

Yeah, of course not, yeah. Is that um so at what point then did you have like a couple of years out of fitness completely? Yeah, going down a bit of a rubbish path and then yeah, because obviously I'll go back a little bit.

SPEAKER_00 5:47

When I'll play football for like well, or at Leeds, I think what last place I was for in Academy I was there for six years, so I thought I was there for quite a bit of time, but then I I stopped that, I've stopped going. Like my dad's like, what are you doing? I was like, I can't be asked for that. What made you fall fall out in love with that then? It what I was I thought I was missing out being my mates. This is what yeah, because it yeah. So what it was so if my mates were oh we're gonna go do this at Hannah's bites, we're gonna go do that and I football training. I'd be like, I'm not missing out on this, I'm gonna go do that. He's where looking back now. If my kids are like, look, we're off there. Well, you can see where your parents are coming from, and it were probably a massive opportunity. What I could have got, but then with life I've got now, mate, I wouldn't change anything, you know what I mean.

SPEAKER_01 6:31

Everything that we do, he said his path, mate, it's just crazy, innit? And uh that's just the perspective you've got to look at it. Like, again, I know I just keep I keep re-digressing to a bit what we said before. We had to call the podcast, but it's like just dumb out when you've started. No, are you balled up journey and a path, right? Yeah, and everyone's path's different, yeah, and it's all led to something different. That's what leads to these good stories. Every single book that's then been written that's got a success story's come from.

SPEAKER_00 6:55

Yeah, like I've never been like a big talker, like I've always been quit pretty shallow on myself. Like I've never really been a talker, like I'd rather send a text like I've never like voice notes and stuff like that, mate. I used to hate doing them. Yeah, it's like it's fair it's only recently this past few years where I've like I found myself a little bit, and and that's fitness again, mate. It's like three years. Like I've been obviously two years, three years now going into next 2026. I've been for gain IROX and fitness and doing all this mad stuff what I've been doing, mate. So this is only the three years where I've actually found myself in myself, you know, it's yeah, like to come out and break out. Because I've like I'm a bit I think like going back to school as well, like I'm dyslexic, yeah, so I was never good at writing, I was never good at reading, and I think that's what made me be a little bit naughty because I'd try covering it up. Yeah, I'd be like, I can't read that, so then I'd chuck some up in class, or I'd try a bit, everyone look at me. And I think it would basically someone just I would have tried to escape out of that instead of being class clown, basically. I'd think, oh fucking hell, he can't read. Well, do I talk about him? He can't he can't read a book, he can't write. But I probably could have got a lot better at it, but I think I chose not to by just being a bit stupid and obviously thinking, oh well, I don't fucking need this, I don't need to write, I don't need to read, you know what I mean? And but and then I've gone through that like a lot, like especially with jobs and stuff, it's hard, mate. Yeah, but especially like now, even today, I still have to get Emma to check over on my work, especially now because I've gone full-time and PT and coaching, and your words need to be right because someone will put us or like sometimes my Instagram stuff, like someone will message me, oh, you've got to spell that right, mate. So I still get it out. And it's like, for fuck's sake, and I always think, oh, so we've he's seen it, everyone's seen it, but he's like, oh no, mate, I'm gonna stand up. I think I other things stuff a lot, but I think we I think in men in general, I think we do, don't we? Yeah, uh, but yeah, but we're being dyslexic and I've been that side of things, and but like I said, I've only just found like myself this past few years to come out and like to do this now, mate.

SPEAKER_01 8:55

Two years, you know what I mean. So what was what were the what were the turning point? Did you ever go into um did you come back in through obviously we're out school very spotlight, and then we had a little how many years ago out, would you say there? Yeah, from any training.

SPEAKER_00 9:10

So say like uh if I come out of high school, so leaving high school. Yeah, so leaving high school, mate. Um I went straight uh yeah, I went, I think, what did I do from high school now? So I went um I went into work, I went out working for my dad. Um I'm working for my dad, uh I think he had a few business anyway. I was working with him. Just like this odd stuff, but they like pubs as well, mum and dad. So I'd always work in there, just try to get a little bit of money out of some of and then like I say, I didn't do any fitness, mate. Like I I went to bro split so I did bodybuilding, yeah. It was factor. So yeah, fitness side of things, all that went down to 20, mate, but I always went, I always I still probably did something a bit well. Like I think it them times and them going up, like who could get biggest? Who's the lift most weights? Who had best six pack? Who were best with top off? Who could get most birds?

SPEAKER_01 10:00

Mate, listen, like that back then that that would PT's, wasn't it? So um I think it's the only change a bit now. Um I think people obviously appreciate the uh the sports athletic yeah, look is that what back then everyone got to be who's the biggest.

SPEAKER_00 10:14

You know, up to someone male and you say, Wow, look at size, I want to get like that, I want to be, I want to be in me. It's not like now where you see bitness and past it, it was like chicken and mice, chicken and mice. I remember we'll look at a shopper, like it were chicken shopping town and that like who could eat most like let's get chicken off protein shapes, not having a clue about diet, but we'd see a protein shop or you'd see mascana, you go buy it. Everyone used to admit 5k tubs and mascara um juggernaut drink and like yeah, that it but that is going back to now our fitness, it's like it's it's generations, and this will change like now only supposed to stick yeah, something else for my kids will be it'll be here, it'll it'll it'll all this highwax fitness functional fit. Well, it's iROX, it's functional training, it's hybrid training, it's just an hybrid lifestyle. It's been about for years, mate. All this has been here for five. It's just that someone's put it all on together and whether they'll have it 100%. Um, but don't get it on it'll stay, but there'll be something there.

SPEAKER_01 11:10

Yeah, so yeah, so that's a good cool little uh diversion that's it. So you want to do CrossFit? Yeah, yeah, yeah. So it's enjoyable, yeah. So is that because of the strength aspect to it rather than just this explosion air speed like the high rocks? Obviously, some of your everything's explosive, sports, performance, endurance, whereas there's a lot of technical uh uh elements to kill the cross for you to win the open young people. Yeah, yeah, and power clear is bars about do you think high rocks did a smart thing there? Well, because the audience is a lot of it. Yeah, so you can have a lot wider audience if you do it like higher ups, yeah. Most people can do it, whereas uh sorry mate, cut on it.

SPEAKER_00 11:53

I'm gonna sorry. We'll jump forward a bit, yeah. But this is what I love like about iROX. Anybody can do it. I can get my grandma out of bed tomorrow, mate, and she could go do an iRox. There's loads of videos on that, it's all and this is what this is like the main thing. What it's ace, it's like anyone can go do it. You can be overweight, you can take your missus, it's all beneficial, it's all it's all it's not a skilled movement, it's a movement what everybody can do. And it's like it's you see, like you when you're on that track, mate, and I go to venues and I go to racing, it's like it's ace, it's good to see the faces and the crowd, yeah, who are doing it, who are competing. It's like you could tell 90-year-old Wendy, uh sorry, a bit too old, but you you could tell 50 year old Margaret to do a toe to bar, yeah. She's like, watch one of them, or could do a power clean into a clean and jerk, or to a you know what I mean? But you could tell that to someone to pull ski egg or to run over to caterbells, they can do it absolutely. It's a move of what people can do. Um it's it it will be here for years to come. Yeah, it's gonna stay because it's look how big he's took off.

SPEAKER_01 12:53

And do and do you reckon is it have they have they changed some of the stations as well? Everything's the same, because it's always the same. Yeah, so I think I don't know if you you might completely disagree with me, but I think CrossFit just got like a bit of a no CrossFit, you know the yeah all the Anstand stuff and like some of that only it is what it is, it is CrossFit. If like I've got literally nothing against it, I think everyone's an act of that as a beast, but Summer movers are just ridiculous. When I get some of them CrossFit games, crazy, you know, I'll like it just funny but amazing at the same time.

SPEAKER_00 13:27

It'll intrigue the you know what the in it intrigues me is to watch, but you know what? I'm not good at CrossFit. Like I'll I've got some mates that are savage at CrossFit, like, and I know a lot of people like who sp people that sponsor me, and they've got sponsors that who they sponsor that are CrossFit animals, mate, and it's like they've always got an injury. You split to someone who've always got something up with them, but like to watch them, it's intriguing, it's like I've done it before, like I've done it a lot, I've done I've been and tried it, like rigs and bar work and that, but it's one of them things where it's um it's it gets uh sorry, looking for that word, it gets um addictive. So it's like especially with me, like I don't know if you're like saying I've got a addictive personality. So if you tell me I can't do something, or if I know I can't do something, I'll learn it.

SPEAKER_01 14:13

And I mean that's what I think coffee jets when and as as I think you said at the beginning, there's no such thing as just taking part wells, like I've if I'm doing it, I'm doing it.

SPEAKER_00 14:22

It's 150 to what I want to win it. No, it's and it's yeah, and that's the mindset I think that you need in it. That's the winning mindset that you don't let's say the 50-year-old then just it just to achieve it, like again, but all over the same thing.

SPEAKER_01 14:34

It's achievement, mate. It's another good thing about uh the running the running community is that you don't matter how how fast you run out. Everyone's always like I've got a couple of groups, I've speaked about Matty and Marty as well. We spoke to the same thing. I'll go on these running groups, and those two one of the most supportive groups in body knows, man. No one can run about tax. And I was like, Yeah, but it's better than 5k you do run.

SPEAKER_00 14:53

And everyone's like, Yeah, no one's that's cool. Running is the best, it's it's it's running as well. That one other thing that I probably that saved me, but it was that what first thing I started doing with running with Marty. Uh like I can remember me just going and doing 5k every day as fast as I could, yeah, and then learning about myself, and then it was running the main the start of it, what what what got me into it all, and obviously I started running and then started putting my running together with like a bit of training, and then um I was getting coached at time by Jamie Kelly, and you know Jamie from Cast. Jamie Kelly was he was coaching me from the motocross cost. Shout out to Jim. Jake, shout out. I always give a shout out the fronting before I do. Yeah, um, so yeah, before uh when I so he win that got me into it all because we'll probably go back anyway. I thought we'd jump forward a little bit. I'll let my robot back, but obviously, oh no, my background from coming off this is motocross. Obviously, you know that yeah, I raised motocross for years. Um obviously leaving school, blah blah blah, whatever happened in that gap, and then obviously went to motor costs. Um so I did obviously that for years, and Jamie was my coach at the time, right? In EOP team, mate, shed mate, and how our the most unfit I'd have not how looking back now. I thought I was fit that. Yeah, but I we used to but now like when numbers that I were doing then to what I'm doing now, it's it's crazy. Uh and it was Jamie that got me into it because I was doing running. Uh I was running all the time and I would go in there, but I was getting injured, but of course all the time I was like, I had that massive accident, you know, because I remember like, yeah, well we'll go but we'll get on to that. Obviously, I got told I'd never walk. Uh and the inner getting sick of injuries, mate. And I was like, ain't it time? So you can't carry on doing this injury and says running hospital every other week. Yeah, it's not not like it was on me, it was from other riders, idiots. Don't get yeah, probably some of yours, but I was getting injured all the time, so like Jane was like, This thing's come back called IROX, you need to try it. I was like, Oh fucking IROX, who's put this together in IROX? Who's put this? He went, mate, honestly, let's train for it. Let's train because he'd booked a race and I think it was London. He went and did one before me, and there were like 400 people, 500 people there, like it were empty. Yeah, uh, and he went, mate, honestly, it's a bit of you. You love money, you've got with strength, going back to bodybuilding. I built with foundations in strength. Uh and he says, just start doing it, mate. I've done it a week, I got obsessed with it. Right, right.

SPEAKER_01 17:18

I didn't know if we start waiting about IROC. Oh, is it Mamma Mia's restaurant? And one of the way just I'd see him. And yeah, I can't remember it well over anyway. I've already said a week, family. She said, Yeah, sign up for the high road. Have you heard of it? And because I obviously fitness industry, and I'm not, and I just went, Yeah, yeah, course help. Yeah, and I just because I thought I'd not even heard of it. And I said, Yeah, course help. And um, I said, So what so what's that? So what is it again? Just explain the city that's I just many hours if I just forgot. Uh just anybody seemed like sort of uneducated in that in that idea. Oh, it's unclear my run, we say it's all educated, yeah. Oh, and I thought, you know what, something in the ace out that hey it does sound good, and then it just before next time I heard about it, it got massive, and that must have been within a month, it must have exploded, mate. Come on, mate.

SPEAKER_00 18:02

Obviously, that's I stopped riding bikes from that week, mate. I was like, I still got my bikes in the container I didn't realise you were running doing bikes all the way up until that yeah, so I was still racing the bikes and riding the bikes, mate. I've still got bikes in the container, and I've only think I've off big container dolls. Oh like and since that day I was got obsessed with it, mate, and then I've obviously um but then I outgrew Jamie, like, because this is me going back to being like uh having that that mindset and well building this mindset along it all, but just having that um what's it called? Word again, just being obsessed, yeah. Yeah, I just wanted to move more progressive. Um just being obsessed with stuff, so uh yeah. So obviously I started it, and then I was like, I want to get better, I want to get better, I want to get better. Achieving more. I just want to get better, so then obviously I started learning myself, I started having more running in. Um did probably the worst thing you could ever do. I started taking workouts off someone of like look on Instagram, I'm not gonna do that workout. It was something crazy, and then I'm injuring myself, but then I carry on training. Um, there were loads of times, mate, like that obviously that's what's probably built into what I have now, and I find hard weight.

SPEAKER_01 19:11

So it's everything I know because it's still surely still in you at times though, when you're obviously you're very regimented and you've got those routines now and everything's oh, it should be injury prevention, re free health, you name it, you tick every box. Yeah. Is it still elements if you don't want you to see one of these mad workouts that you own and do that?

SPEAKER_00 19:30

Hey, no, and it's especially now, like, but you know what? There's public people out there that see my workouts now. I'm not doing big headed, that you have to think, how is he doing that? Yeah, how is he doing it? Mate, you know what it is? It what it Saturday, I'd have filled out my Saturdays, my workouts on a weekend, I'd always do double sessions straight after each one. All my days anyway, double days, triple days some days. Like, I never drop by 100k a week. Like, and I'd I'm pushing 20 hour weeks every week. If I'm not deloading like this week, is that just them running or an older trade or is that you don't have my trade? That's that's got strength training, functional fitness, IROX-based stuff. It's got my runs in there, but then it's got my um it's obviously got recovery work, it's got everything in there. I'm pushing past 20 to 25 hours a week training, yeah, but that's one hour. I have I have one easy day. But that's me because I've built the tolerance, you know what I mean? I've built all that tolerance. Sundays I'll do 30k, 20 to 30k, but then it's like that, like I said, going back to Saturdays, it's like other workouts. So we'll go back to that Saturday's workout, mate. What I planned for myself, I looked at it, I thought, what a nutcase. Yeah, yeah. Then when I'm doing it, it's like it's it's it's so rewarding, mate, knowing that you can do it. So is that what you're doing?

SPEAKER_01 20:47

So do you do your base obviously your trainings in order? So what would you what would your usual week's training?

SPEAKER_00 20:54

My week, so we'll start what it's always start Monday. Monday, it Monday's the only day I don't run. So Monday, but I always do high volume in bike. I've always got a long, I've always got a lot of bike egg in there, and it's always a lot of work, so it's always ski, row, bike, that's all I have back and then I'll have like under fatigue, I'll do I'll have some burpees, like that's all just I'll have two movements for my IROCs in that session. It's always a long, long my Monday's always a long session. But for me, really, it's I class that as an easy day. It's obviously not an easy day, but I class that as an easy day coming off back of another these day off Sunday. Um, but yeah, that's Monday, so that's bike in the in the mornings. This I'm class it as an eark session, but that's from an hour to two hours uh on a Monday, then on the night I've got my strength workout, uh, but all my strength is involved, it's just basically bar work, uh pull-ups, all stuff like that. It's no bodybuilding, all stuff like that. It's all there's there's functional, there's fungible movement, there's conditioning, uh, just what I need to do, like deadlifts, squats, um just lunges, sled pushes, it's all sort of. Show and flat art basically for what I need, you know what I mean. Uh, Tuesdays is always double day threshold, so it's always one in morning threshold, 8 pm threshold that can tail up to from 30k to 40k a day in that day. Uh but I've always got LT1, LT2 in there, so I've got a top end of threshold normally morning, I've got a bottom of the threshold normally afternoon, night time. Wednesdays is always IROX based, so it's always got some, it's always just movement out of my IROX, but it's always got one in there. I always start with a 5k run warm-up, three, 3 to 5k warm-up, uh, then it'll have my runs in there coming off back of stations under fatigue, you know what I mean? So that'll be like an hour, I went from 60 minutes to uh if you put my cold iron and warm up in there, mate, it's like it's like an hour and an hour and a half, an hour and 40 minutes. And then uh on the night Wednesday I've got strength again, so I do strength three times a week. So I've got strength on a Wednesday night, that same again, mate. Yeah, I've kind of a bit that strength is normally on a Wednesday is normally lower, so I'm normally so what I normally do with the AM session on the IROX, I always put a lot of lunges in there, so a lot of a lot of wall balls, which I've always setting myself up fatigued with my legs already for the PM session for my for my um for my strength. Tend all then my strength's always just just power work, mate. Bow work to box if my legs are fatigued, so I've always front squats, back squats, lunges again, you know what I mean. But there's stuff strength-wise, what I need, you know what I mean? Not pushing too bad, not running to bodybuilding type of things and stuff like that. And then Thursday I've got double threshold again, so it's always entailed the aim threshold, pm threshold. But I probably might on a Thursday I'll probably do like my easy threshold at the morning and my hard threshold on the night, but that's entail again that can be over from 20 to 40k. Um and then Fridays, it's always um I pull it back a little bit on a Friday, but it obviously it's got one in there, it's a threshold, it's a it's like a threshold workout on herbs runs. Yeah, we all to my rock space movements in there. Um, but yeah, that's that's but I do pull like my paces down a little bit on a Friday because knowing going into Saturday, I've got a massive day. And then on a night, mate, again, I've got my strength work. Um it's normally mixed like the upper, so it's like standing shoulder press, uh out of the bar with some dumbbells. Yeah, always different. Yeah, quite easy on a beer. Always different, but it's always it's no stupid, it's stuff what works, you know what I mean? It's no, I know what's gonna work for me for my strength side of things. And then Saturday's a double, double day, but Saturdays is a really long day, so I've got like um like this Saturday I did it all together because we were going somewhere me and ever. Um so yeah, it's a long I class it as the long, long I rock space. So it's like just basically AM's just long, mate. It's it but it's normally bike into some runs, like I rock base movements, just whatever how I tail it, put it into myself, programme it myself, and then night time it's special runs again. So then just obviously that Saturday's the biggest day out of week, yeah, and then Sunday's always an easy one. Um it's out from one hour to three hours, like this Sunday I did 30k. Zone two, but my heart rate what 130 is about obviously my slow pace of four 420s or something this summer.

SPEAKER_01 25:22

Some odd down there. So it's a that's a funny question actually, because if you know when you uh when you're doing your trick. If you know when you're doing your runs, so this is just out of me for for an interest actually because I spill it baffle out of myself. So when you're running, obviously you've got everything you do, like I said, it's all for a reason. Yeah. Regimen, right. So say if I say set if I run a marathon, right? Would I have to complete a full marathon without stopping before I can start doing the stopping ones? Or is it opposite way around? Well, it's gonna want to do it. You I know you jumped on it with the the uh Strava trend in your shutting fridge. Yeah, that is that quite well. Yeah, yeah, yeah. No, so I love them all that. But I never do any of that for a thing. Like, even how many years I've been in in this game, like I said earlier, 17 years in this. I thought whenever did a run, you completed the time, that's it, you completed the the that's it. So all my easy ones, mate, I'll stop, I'll take photos, I'll easy it's called easy for a reason.

SPEAKER_00 26:29

This is what I go on about so many people, they'll go out on an easy run, they'll put on the stories like I seen a lad do it weekend, mate. He went out, zone two, he put on easy run. Looks it's that rate, is that right on a one night one nine top end? And he advised your 182, mate, you bet you're gonna anaerobic, you can't pass your threshold. Yeah, yeah.

SPEAKER_01 26:49

It's like what have you why have you just done that work out? And so, and so would you think on the same thing there where do you think a lot of that for show for people on social media when when obviously it's gonna say on their pace, in it? So they just run half marathon and they're doing a four four minute kilometre pace all the way through, but then they stop for for free free drinks, but then so you look at that's my tide, it's not because then like me on a Sunday, on a Sunday, I'm like last week I went to my mum, she's been in the hospital a month, so I've gone to hospital.

SPEAKER_00 27:18

Stopped there for 20 minutes and then starting watching them. Yeah, it's called easy for a reason, but then instead of putting it on, you know what I mean, like oh being on an easy one, but not putting the matter on or stuff like that, just go out, like I say to all my clients when I program them talking pace, go out and enjoy it. Put a podcast on what we've just been about, enjoy it being easy. I says, because when you had I had worked out, so I've got time to stop it to have and have for a reason, but going back to Strava like that, like a lot of people have got too much ego.

SPEAKER_01 27:48

It's like you know, this is basically the conversation quite funny because I know you're uh like I said, I I always got nothing but like props for you, like some of the actual times and stuff you you do that are genuine race times are unbelievable. So I know it'd be a bit of a laugh to be able to say to you that what like obviously the demos don't count, do they? Because see Gat and everybody's but that's the only problem with social media nowadays, it's all like smoke and mirrors, isn't it? Yeah, yeah. I could be I could be run these Matt Days, I'm a time of water.

SPEAKER_00 28:18

This is what I say to people, and this is what I like going back to like make my client style. I don't want to see a time unless it's been in a race. Like I don't want to know a PB unless it's been in a race. This is what I say to people, you can go around the running track, yeah, but have you dodged through 5,000 people running a 10k on a on a race unless you're up front, you know what I mean? Or racing's racing, that racing PBs come with racing. And this is what I like, I always said to people it don't matter the way you've done it. It for me to see a PB needs to be in a race, and not bothered because you you could lie it's way anybody, and Strava's like the worst thing for it. It's like generation of social media, it's like people need to prove something to people. It's like, yeah, but you need to prove up to everybody, surely stay in your normal age. Yeah, you sort of you know your cell phone. I feel like I mean must be the toilet, post this up, knowing that you've not completed it or you've stopped.

SPEAKER_01 29:10

Stocking up for easy runs like you were just saying when you know you can see their heart rate and you're like, oh, it's not I'll stop at all time, I'll get my camera and I'll put a video on or I'll text photos and on our FaceTime kids.

SPEAKER_00 29:21

I'm up at six o'clock on the I'm up at five at that door on a Sunday at five o'clock to get my done my my run done. Lila wakes up, I'll jump on FaceTime to her.

SPEAKER_01 29:29

Yeah, yeah.

SPEAKER_00 29:30

I'll stop and come up to us just got walk up out of bed and not there, you know what I mean? Yeah, yeah. Or I'll something I'll carry on money and I'll stop and I'll think, oh yeah, I'll chat, I'll like I'll run somewhere, like I always one of my roots, I always put something on it, and I'm like my maze might have gone to Costa, and I'll stop in there for 10 minutes on a quick cut and then I'll go back on my route. It's called easy for a reason, it's called enjoyable for a reason.

SPEAKER_01 29:51

I think that's just to uneducated like ears, yeah, even me, even myself, it's all like it's very, very interesting. Mate, I've done it myself. Yeah, I thought, right, 5k every fine.

SPEAKER_00 30:02

I need to go do a 5k put mate, that's done this time. Who cares? Who cares? Unless you've done a race, mate, yeah, put it up there. But it's being active and enjoying it. And is it where a lot of people don't get no better, mate, because they're bothered about other people and what other people think, they're not concentrating on them. Like I've been I've done it myself, learning all this. I've I've been there and done it myself. They're not actually, you need to learn, you need to put time into you and not worry about what other people think. Yeah, because and that's that's going back, it's like social media, mate. It's this generation, it's getting worse and worse and worse. It's it's what people are pushing onto other people. It's like social media, it's horrible.

SPEAKER_01 30:40

Yeah, well, you might you might be going for anything that you see, you've just got to sort of you would believe it or you don't. Yeah, that's it, and you either take that person either life and what you don't, yeah. And that's why, again, for especially for these, these are great opportunities because people who get to listen to this inside.

SPEAKER_00 30:55

A lot of people know me, like they'll see some side, some of the side of things that will probably go back into. So they don't obviously a lot of people know me. I'm I'm new to industry, obviously. Obviously, local areas and stuff like that, mate. But coming through ranks now, I'm done it and now I'm doing it and stuff like that. I've got a lot of education and I like I want to educate a lot more people, you know what I mean. I've learned the hard way, I've got to where I to where I am now. I've been my own guinea pink, you know what I mean? I've learned all this on myself, I've been through shit, I've injured myself, I've learned what not what doesn't work, I've learned now what works. I'm still learning. I'm fresh from IVOX. I'm made these people have been in this sport since day dot like we in these elite races and that. But don't tell me for one second when I don't believe that I'll be there, because I believe that I'll be there. And this is the mindset what I've developed, and this is the mindset what I've got. And so uh yeah, so basically, yeah, I've obviously for for three years, mate, been in this doing what I do to get into where I've got now so with fitness and coaching side of things. It's took I've been building the C V like I've had a lot of people like before, oh are you interested in coaching? I says, No, mate, not really. I says basically I'm still learning, I'm still learning, and I'm I've still got a lot more to show. It's like with all my races, like I rank second at UK at the moment for open, but obviously I won't be doing it open again because I've turned professional and it took pro ranks now. But then that's another tick on my CV. What looks good, and obviously my running times 115 half marathon two weeks ago, like my pro times now, and then just my 5k 16 minutes. Um all the times like running times could keep carrying on. I've been doing all this to build a CV and a good platform for me moving forward into coaching, yeah. Um, but then obviously going back up like learning what works, like different running techniques, long cycling. That's the Iron Man last year. I've got Iron Man again next year. Uh like all long cycling, longer stuff, shorter stuff. I've tried it all. Like I have been my own guinea pig. Um I have tried to get me to where I am now, and this is I know it works, and I know it's getting better. Week in, week out, I'm getting better, I'm getting better, and I'm finding better things to work, but all about the same area, you know what I mean? But then this is what now is going into my clients. You feel like you feel like you can shorten down a lot of progress time.

SPEAKER_01 33:17

I believe, mate, now I'm just getting started. Yeah, yeah. But in terms of in terms of your clients, so say, well, like when I started boxing, mate, I would just literally self self-train as yourself. Well then now my my clients don't have to go through the same time we get learning because I I I've already known you had already done it.

SPEAKER_00 33:38

Well you said this at the start, so and if you get a coach had been through all that, yeah, oh I maybe better coaches out there than me. I'm I'm I'm fresh, I'm new, I mean I'm all young man, so I'm I'm I'm new, but I know a lot because I've done it all on myself. And I think it's hard to find that inside of coaches.

SPEAKER_01 33:53

Just there's there's more knowledge and experience, yeah. Like no matter what what um what certificates you've got, what girls you've got.

SPEAKER_00 33:59

A lot of people there's a lot of coaches on paper, like we what they've not. I don't I want to say there's a lot of put coach on paper for what uh my times and stuff like that, and for our uh for my times I've got. But obviously there's a lot more people experience than me. But it's like which which athlete which chooses which coaching it it's like they'll probably try him and then come to you. I mean it's one of them in it where for me as well, mate. I'm not one of them like I won't take anybody's money. Like um, I I've I've got I've just sold a business, like I didn't need to do intercoaching. I wanted to intercoaching because I wanted to help people and I wanted to I love being in the gym, like I love doing anything to do with fitness, it's fed shit out of me now, it's med me, you know. I mean, I fing thrive off it. Um and I wanna now like I'd start full-time on the night in the gym with Dambo. Chow up to Dambo. Uh I start with him, uh, and I can't wait, mate. Alright, every day I'm I'm buzzing. I'm buzzing though now because I've turned well I think it's Dambo. I take that box. Obviously, I'm a full-time athlete, so and the day I did that, mate, I'll buzz it. The day I could take my old clothes off and step out of my recovery truck, mate. I buzzed. And lad, I buzz now. Anything to do with fitness, uh, but yeah, I'm still learning, I'm still learning, but I've I know a lot and I've learned a lot.

SPEAKER_01 35:15

So is there is there anything that you want to cover from the upbringing? Yeah, I know there's bigs of uh you've been watching to talk about it. So yeah, we'll go back.

SPEAKER_00 35:22

We'll go anyway. So I've got a little bit duck talk, mate, didn't we? I got a bit eager. Same my upbringing, mate. My upbringing was Rocky, like I'm not gonna lie, I'm not gonna see him and say that I had a shit upbringing. Like, my parents, I got nice things, but then I had nice things took for stupid reasons from my dad, and uh, we've had nice houses, and nice houses got tuck. Um, like my dad were in that jail all his life, it's what I'd seen, you know what I mean? Liz in jail now. I've seen it all. My mum's been alcoholic, she's got better, she's been alcoholic again. My life's my life coming up, and I think that's what made me so mentally tough, mate. Um, I've seen some fing shit, you know what I mean? Stuff that I don't my kids will never see. But um, yeah, I'm not here to start slagging my parents off. I'm not here to I wait, I'm not gonna pull them down and say that they are my parents and I love them to bits. Uh but like I spent a lot of time like my grands and my granddad's and tickers already, uh, because they didn't want us to seek shit like women had partying a lot. Yeah. Um send us off places because they were partying and this this there's the bit of shit, mate. But I've had nice things out of a childhood. Like I've had I have had nice things, but I've had a lot of shit with it. Yeah. Um, but that has it's what's made me. It's what's made me and that's what's like push me, like, especially how I push on my kids and how that had to be brought up, like I won't ever let them see out and I'll ever do all that. Like me and Emma, she's it it's it's it it's just a lifestyle, isn't it? But it's he's growing up, mate. Um, some people don't know what an argument means to uh in between parents. Some people have had a lot worse than what I've had. Some kids have been fetched up with foot call. I've had nice stuff, um, but I've learned like I've understood like how to appreciate nice things now. Because like as a kid, I'd I've got I'd say for Christmas, I'd get buy a mobile bike. Two months later my dad'd sell it because he'd owe some money, you got me. All stuff like that, the shit, but but yeah, from uh from childhood obviously, um from then going into like my teenage years, yeah, in that trouble, mate, police. Um wanting to be a gangster, thinking over this, thinking over that, then partying, uh taking drugs, going out with my mate thinking, I'll do this, I can do that. Um it's just a lot, I think it's a lot of lifestyle. I think you might have been through it a bit yourself.

SPEAKER_01 37:43

We both I think I think most people come to well the ones that don't end up down a really bad path, but I think the ones that get out of that.

SPEAKER_00 37:54

I think you'd have to add I think you'd have to to get to the mindset what we've got and what I've got, you've had to go on through some shit.

SPEAKER_01 38:01

I just I just feel like people with like addictive personalities that's not just something that we're looking for addictive personalities. Yeah, yeah. So I feel like that's what it's not most it's not about the the the brain to be able to put into something like if I if I'm not boxing, I don't know what to do.

SPEAKER_00 38:18

So I you can teach someone fitness, mate, you can get them fit, but if they ain't got that mental capacity, if they haven't been through a bit of shit in life, if they ain't got that mental space to push past like a limit, like you put I put a pop a post on the other week about something it's like you you uh like I I'll law I'll think it was something like I'll roar as loud loud as a lion and I'll bark as loud as a dog, you know what I mean? You put me in something that's tough and I'll fucking drive off it. Like that's me, that's me. Like when tough when it gets hard is when I get better. That's just but I think that's just like through this bit of shit what you've been through is up in you. And I think when you try teach that into somebody, it's hard to teach into somebody because they've not got it. It's like you can make someone really, really fit, say we're boxing, but if they don't got that next 30 seconds to push past, they're losing it.

SPEAKER_01 39:07

You know what, Joe? I I found it very hard at the beginning to uh to separate that in your coaching because although we do want, especially for yourself, when you're going more down the elite route, like the average the average PT is gonna be a trend added outstream, you know what I mean? Yeah, so and be able to uh adapt to each client, I think, was very better. It's very important as well, depending again on the elite athlete level that you're going for, you've either you've gotta be at that level or you'll get everything. Yeah, yeah. Obviously, from anyone who's watching who is a PT, that's probably not gonna that's probably not gonna be the same thing for everybody else. So then you've got your general public account, yeah. 100% beat it for like that for you what you're saying.

SPEAKER_00 39:49

It is too high, always we ultimately, yeah, yeah. I want people that like I I I want to see success in people and I want I want my coach to show in people. Yeah, same way you with boxing, you want to go to the boxing when I get some.

SPEAKER_01 40:01

I think I definitely went. I used to be just again average PT for if you watch a foot j, yeah, what's your bodybuilding, a bit of bodybuilding, a bit of fitness, bit of this, bit of hellets. Yeah, yeah, but when it yeah, when it comes to uh when it comes to getting in a boxing being like, and you're representing me, you're like sure. If you're not ready, mate, you're not fighting.

SPEAKER_00 40:17

So that's what I say to a lot of people. It's like if let's just like going back, if I know I put six weeks into somebody and they've got no better, they're not doing it right. Yeah, what my plan I'd give them, they're not they're not doing it proper because you know that's worked on you and you know it's worked on somebody else. So it's like if I'm just say, look, mate, you best have probably going somewhere else, yeah. Not look like you've got discipline motivation.

SPEAKER_01 40:39

Is it would that would that would that change but obviously like obviously you're still doing to it as well, but um when you actually see some something sort of special in someone or you've got these electric, well then they are losing it. So would you give some some people more benefit?

SPEAKER_00 40:57

Yeah, yeah, because I can see that they're also scrolling in life because of having a bad time in life, but I always I'm here to listen. You know what I mean? I'm here to listen. You're paying me. I I know it's not massive amounts of money, but I'm here to listen. Send me a WhatsApp voice note. I'm here to listen to you because you know what? It's worth it's nothing worse than seeing some good in someone and potential going. It's no worse, is that it's not like someone like oh they'll do so good, and you're seeing that margin coming again, pushing and pushing and pushing and pushing, and all of a sudden they'll start coming back down, back down, back down, but then like voice notes will start getting this and texts will start getting distance, yeah, and you know something's happening at home. Well, I'd rather no, it might not be at home, it might just be out falling out again, yeah. They might be going through something, but you'd rather them talk to you, wouldn't you? Right, mate. Yeah, so there's like there's other there's like a side to me what a lot of people obviously don't know. Like before when I got into this, like I spent uh well, I've been with Hammer now, what I like this 12 year this year, 12 year next year, but like when I went through all the injuries on my bike and stuff like that, and obviously with that bad injury I had with my leg. We'll probably talk about that in another podcast. Um, like I did go through a lot of like mental health shit, like a lot of a lot of stuff. A lot of people only my close friends know this about me, you know what I mean? Well, I spent three years like partying, taking drugs, going out. I can remember turning up house parties for me like week in, week out. But I'd never like I was still working, I was still making sure I was getting bread and butter, you know what I mean. I was still making sure I was fetching money to table. Um, but yeah, before like fitness, this is like touching back now. I've not had a drink for three years, like not drank now for three years. I'll never drink again because I knew what it did to me, you know what I mean. But like I think it were two or three, I think it's 2019 to 2022, I'll win out every other day. Yeah, every like if there was a pike, I'd be there. If I'd meet I'd miss so many occasions, like through my family and stuff like that, what I regret and I'm still probably trying to make up for it now, you know what I mean. But this is a cyber alex, and no, not many people s knew of me because I don't think people now think of me to do that, you know what I mean? Yeah, yeah. I can remember it's going out drinking, like I'd be at work and some of the I'd drive past the pub and I'd see someone sort of go in, I mean, but then I'd be there then two, three days. Uh, or I'd say to Emma, I'm off so-and-so, and I'll just lie to her and end up in a pub or a party, and they can remember coming to multiple house parties, multiple times, dragging me out of places, mate, to get me old and she'll like, you know what I mean? And then I can remember it while I've been at my mate's party. Me and Emma went, and I just started. This is when I just started like finding out about our money and stuff like that. So I'm like getting into it, but I was still drinking and stuff like that. But I wouldn't drink it. This is like I would weed in off it. And I says, I was stood there and I says, Look, I put my drink down and says, I will never ever drink again. She went, Oh, of course you won't. I said, I've heard it before. She says, I'll never ever drink again. Says, this is the last day you will ever see me drink. She went, I'll see it. When I I believe you when I see it, she says, I don't have trust in you. You've built, I mean, which she's not gonna do, is she? Yeah, we are she had been so they're not been trusting me. I've let her down so many times, I'll let the kids down. The cruise. But on that tell me, I've not drank one beer since. And I've just obviously and that like I lost three years of my life through that, you know what I mean? Yeah. And it's just like it's it's it it seems to be getting worse in people, mate, now like the generation of people drinking drugs. I only had a short time of it, two, three years, I think it was. And I I know people have been doing it years, mate. Like, we're still people, my mates now are still partying, that have got not got jobs, not a lot of money, like crying poverty on Facebook and Instagram. And it's like it's scary for the population kids that are growing up. It's it's my age.

SPEAKER_01 44:35

It is when they're having kids and they've got to grow up around it as well. Like I think I feel like as a as a parent as a as a dad for me, definitely. Like you you want to be. You want to be. What what kind of role model? Are you so whether it doesn't matter what you're doing either? You don't have to be a boxer for what daughters, I don't have to be a restaurant athlete. But we don't want to appreciate when they're seeing the down the scene that they're getting going doing gym or trying or do as you get. And for me, uh it's very cliche, but they say people say they die for the kids, but would you live for them? Yeah, I don't know. I do love that quote because it's like I love it that day. It's so true.

SPEAKER_00 45:08

It's like my kids, mate, my number one supporters like my lad is going on 13, like it's he's he's basically my mate now, you know what I mean. But from day not is always been my number one supporter. When I'm racing bikes, like when I got into fitness, it's always like my little girl, she's the same, but my business mate, like I've got a lot, so much to give for that because she stood my she even told me what I'm wearing wrong like in life now, especially out of fitness, she pushes me so much. Yeah, she tells me how good I am, you know what I mean. It were in in and when someone like that sees it in you, you you believe in yourself or don't you? And she's like, she pushes, still pushes me now. Like, I don't know, it's it with that.

SPEAKER_01 45:44

Yeah, man. Yeah, so we'll um we'll sort of leave it on that. I know we've got yeah, so much more to say. I don't figure them all need to get the back in. Oh, 100%, mate. We'll do we'll do another one of these definitely. Uh probably probably within the next next few weeks, mate. I'd probably like to get you back on Mod Express, show people want to have this. I want to have a story as well.

SPEAKER_00 46:04

Yeah, there's still stuff we need to go back to, still stuff that I've got in pipeline, still stuff that I'm doing, so obviously still stuff about my life, a little bit, what I've very listened. I missed a few snippets out of it, and obviously what what I'm offering now, and there's a lot of meetings as well.

SPEAKER_01 46:17

So we've got another for you. Are we um and what you've what you've got to be doing, yourself competing? I want to help you go up. So future, I want to know more about the backstory. Uh, there's so much more to go on, but where can people find you?

SPEAKER_00 46:29

Luke now from so yeah, social media, uh Instagram, Facebook, it's uh Loubercarper Training on Instagram, Loubercarty on uh on Facebook. Then I've got TikTok, Lumen Carpa Training, them three platforms, but Instagram is my main one. Uh if anyone wants to jump on there, follow me, drop me a message, anything like that, mate.

SPEAKER_01 46:47

Yeah, yeah, please get on everyone and uh to follow Luke on all them platforms and thank you again, mate. Yeah, I play doing it. Enjoy it, mate. We'll definitely have Luke on again. Remember, you've got like and subscribe. Thanks.