Betina Gozo [@trainwithbetina] is a Nike Master Trainer, Women's Health Magazine "2017 Next Fitness Star," + the founder of the non-profit, Dance With Mweyne. Her mantra: "Take control of your life -- no one can do it for you, you have to do it yourself." Betina shares her fitness journey ((fun fact: her dream job at 18 was playing the bass for Beyonce's band)), + what led her to eventually become a Nike Master Trainer! She shares tons of practical wellness tips on strength training, mobility, REAL FOODS ; ), books + podcasts, ++ how she's been influenced in the fitness space. Also! For those in Chicago, she has two events coming up for her non-profit: 10/21 + 10/23 -- find the info here!
Notes:
-- Books: Relentless, The Art Of War For Women, Lean In
-- Planner: Ink + Volt
-- Podcast: The Strength Coach Podcast
-- Perform Better Summit
-- Train With Betina + http://www.betinagozo.com
-- Dance With Mweyne
Betina Gozo [@trainwithbetina] is a Nike Master Trainer, Women's Health Magazine "2017 Next Fitness Star," + the founder of the non-profit, Dance With Mweyne. Her mantra: "Take control of your life -- no one can do it for you, you have to do it yourself." Betina shares her fitness journey ((fun fact: her dream job at 18 was playing the bass for Beyonce's band)), + what led her to eventually become a Nike Master Trainer! She shares tons of practical wellness tips on strength training, mobility, REAL FOODS ; ), books + podcasts, ++ how she's been influenced in the fitness space. Also! For those in Chicago, she has two events coming up for her non-profit: 10/21 + 10/23 -- find the info here!
Notes:
-- Books: Relentless, The Art Of War For Women, Lean In
-- Planner: Ink + Volt
-- Podcast: The Strength Coach Podcast
-- Perform Better Summit
-- Train With Betina + http://www.betinagozo.com
-- Dance With Mweyne
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guys and welcome to the charge pod gas. Today I have Bettina with me. I remember when we first met. Like I don't know, three or four years ago, for a really long time I was accidentally invited Thio this Nike trainers summit and end up being an incredible experience. And I remember I admire you so much for your fun loving personality, but also your grill. You have so much driving determination. And so I'm so excited to have you on the podcast coming. Of course. Let's start by having you share with the community who you are and what you d'oh! Cool. So I am the Tina goes Oh, and I
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am a Nike master trainer and I do exactly that trained people and I work teaching classes and I do a lot of everything. I guess
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you just started a non. Yes, that's not my passion
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project. Right now. I start a nonprofit to benefit special needs Children in developing countries. And right now I'm focusing on Kenya. Amazing.
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We'll definitely dive into that a little bit later. If you think back to your life when you're 18. What did you imagine looking like right now, I feel like I didn't think that far ahead. I was playing in a band when I was 18 and I played
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bass guitar for a really long time. And I was convinced that at that time that I was going to be either
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Beyonce's bass player or Kesha's bass player. So I think at this point at that point, I thought in my age now I would
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be touring with bands and doing all that kind of
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stuff that is different. You still play to Ideo I d'oh. Often I'm not very often that I travel so much, so I've been I'll have
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my acoustic guitar a lot, and I'll just play that because it's easier just to, like, pick it up. Rex is like a bass guitar like Plug it in, set it up and do that. But, you know, they're just two completely different instruments. So I feel like the guitar is more
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Yeah, Do you sing? No, I tried to. I wish I could Wended health and wellness come into play. Yeah, So when I was playing in the
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band, I played in a cover band full time for about six years. And in between that time I was starting to feel really run down, and I did dance earlier in me in my years what I was in high school, but I didn't really lift or a workout. And when I was in the band, I would go and do the whole cardio thing. Do this step, master the Stairmaster. And then my really good friend was taking these classes at a gym, and when she went, she would come back and she'd be so
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excited, hard. Itwas the funny wise. And so I thought I
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was in pretty good shape because I'm dancing on the bass with a bass guitar for like, five hours.
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But so I went with one of
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the classes. I grabbed like some really lightweights, and I'll be fine. I'll be fine. But I mean, after 45 minutes, I think I like died.
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So it was one of those moments where it was like, Oh, this is really hard. But at the same time, like I like this, you know, like endorphin high. And I thought that, you know, it was such a cool feeling to
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be able to be defeated, but know that I could conquer it, so I kept going to classes, kept going with her. A bunch of guys have your
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weights on her. And then next thing I know, I was a personal trainer. I mean, long years later. So I mean, it kind of was one of those things
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where I just was so enamored with that feeling of being like, challenged and then and feeling so empowered to be able to do something for myself, that I wanted other people to do it. So that's why I became a trainer.
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Absolutely. What class was it that you went? It was David Barton gym when it was Yeah, they're not open anywhere. Yeah. So there is this really awesome
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trainer, and it was actually you. You're gross. He's a really good friend of mine now, which is pretty cool, because I really looked up to him when I first started training. But he I remember just him kicking our butts and had really good motivation. He was so positive. It was just like a boot camp star class. So lifted weights, did some agility work, and I just I just remember going on that date. What happened?
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It feels so hurt. So it's so good Yeah. When did you become a personal trainer? How old were you? I was 24. So 24
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years old, I was still in the band and I
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got my certification. And I got it because I know you want to train people, and I also want
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to make more money. So I thought it would just be a good side gig. And, you know, um, after I think it was, like, three years into the band. And then after that, I realized, like, I think
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I
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like this more. You know, I love music, but I felt like this was a different kind of fulfilling feeling for me. So I started working. I taught it like every single possible use of tea Jet the
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barcode Really flirty girl fitness. Like when I started teaching across town. And then I think,
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three months and I became the fitness director, and I don't even know what that meant. At the time. Neither did the my old boss on, and eventually I was like, I don't think I I
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think I want to do this full time
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So quick. Band start training full time. So
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how did you become a Nike Master Tainer. Well, that was five years ago. I
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started working with the Brown and then I think you're in. They offered me the contract, and it was one of those things where I never thought that would ever be a thing ever happened. But when it when someone took me to lunch and asked me if I wanted to be a Nike trainer, I was like it was kind of a no brainer.
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So what does that mean? Yeah, So the Nike master
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trainers air your trainers, The brand feel that really represents what Nike training is, and, you know, there's really no way to define that. I think they want trainers that align with what they They
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want us to
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be an extension of the brand. And so whether it mean they're really great trainers, the top of the top in their eyes or the most inspirational we help Nike either in live events or behind the scenes. I'm in Portland, so I worked with the corporate office a lot, so I helped with a lot of development of the content on the app. So workouts that are on the app also marketing materials like the work behind the scenes in a lot of the chutes, which was really fun. So get to work with athletes. And it's just
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kind of a mix of everything. Yeah, what's been your favorite experience of Nike? Oh, my very first shoot that I ever did. I was in Paris, so I remember when they Yes, I remember when they said your email. I was actually supposed to go to
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Toronto with the rest of the Nike trainers that weekend. I remember following up on me like,
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Hey, I haven't got any info for Toronto yet to grace Know what's happening. And they're like, Sorry, we're actually not gonna take you to Toronto anymore. But would you like to go to Paris? And I was like, Yes. So I got to go to Paris and do a photo shoot
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there, And that was the first time I met Kirsty Kirsty God. So it was like a master trainer. And so from there, as her and I became friends, Nicky Metzger was there to another really amazing Chicago trainer or naked master trainer. But now she lives in Scottsdale.
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Whoa. You feel like didn't you lead the Nike women events too? Yes. So we knows that you have done so many live a bath and those those are
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definitely way up there. A few years ago we have been Did they get out here? Do Were you part of that? We know. So he built this like, iceberg
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on. Yet I remember that. So that was really fun
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because we loved, like, a week of workouts. You know, everyone was, like kid out like, really like warm gear. So that was a pretty up there in the top three top.
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Yeah, I've been able to travel a lot with
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them, and it's been I've been very feeling very, very fortunate.
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Yeah, bless. Yes, totally. Do you prefer group training as opposed to one on long clients? That's something.
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I e debate a lot because I
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love one on one
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because I really loved give people that personal attention that will really help them break through certain barriers. And you know what helped them in maybe ways that they never thought they could do things. But I love the energy of group training. Group training is so funny because if you have a really great group of people that are just really working hard like really fuels you, but
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I feel like I get that in one on one also. What is your typical weekly schedule look like with clients, It's all over the place. And just tell me I my poor clans, I feel like I'm always like, Okay, I'm going here. You're like a fisherman. Here s so every day is a little different. I coach up
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by three in the morning. Some days. So wake up, Coach Early. Usually have a watch on the morning. Yes, so it could. Very. I mean, I've been traveling a lot for work, and I think
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that the typical day will just be treating the
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morning. A few clients, the morning or classes try to get my workout in and that, like, sweet spot in the morning and then usually some sort of lunchtime client or meetings and then in the afternoon, like those were usually some clients there or class on, then try to finish up all administration work. So it's
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kind of off come all over the list when you say meetings. Is that typically with Nike and that what? So it could be anywhere, you know, if I want campus
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in the next world headquarters, either meetings with the brand teams or meetings with other trainers. I meet with a lot trainers alive. Do wanna mentoring on, then? Also, I've been, as of late since I started a nonprofit. I've been not working a lot with a bunch of different non profit organizations and just trying to learn a little bit more about that space. And so I don't know. My schedule is really I live by my Google calendar except doesn't recently, when I put my military time all over the place.
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Why do you have a belt? I have a lot of friends that live around the world, so I kind of like Thio speak to that way now. So it's kind of cool to
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just feel like, Oh, it's
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14 02 I Yeah, it was getting skin. It's taking some
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getting used to. It was only like three weeks,
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but so what studio do you work through in Portland? It's called Strength Farm, and I also coach on campus. Okay, so who The gym's on
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campus there? Four different gyms actually think they're five now, but training teach classes there, and I'm actually moving to L.
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A soon So I'm doing private training out
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there and working with the Nike teams out there and just Do you know what? Everything. If
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you could describe your perfect workout class, what would that look like
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for myself or for okay?
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Lets you both yourself and what you like to teach. I love coaching
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strength training. More than anything, I think that it's especially for women, because I think it's really empowering to show them how to do certain things and then being able to watch them do it is like and my heart just like it's so happy when
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someone like E that you know. So Copus Forest
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coaching strength training is by far my favorite. But for myself, I love I love boxing and like Olympic lifting. So the mix of the two it is like I don't know if I could just do
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like a few dead lifts and some cleans And then, like boxing, I'm happy for you, but not very often anymore because I usually like to do it with somebody else, and I feel like whenever I don't
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I can't align my schedule with anyone. But I haven't prioritised doing that. Yeah, so I
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used to do it just once
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a week. And when I was here in Chicago, he securing with Brian Kent, who were exit on your mark and so he would train me to box me with me all the time. So
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cool is on your mark a boxing gym? No, it's on the training gym. Emily Hutchins, who is a Nike master. Okay, exactly. Actually, I think they have three
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locations now. They just opened up a new one on the west side, and that's highly beautiful. Check that out. You need Thio. Do
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you remember your first time teaching? Yes, it was at the bar code. Oh, yes. And I remember. Well, this
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is embarrassing, but I I remember seeing that they had auditions and I had, you know, I mean, I've been on stage and stuff
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so I could drive this. And so I go to the auditions, and I had never
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taken a class before,
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but I used to dance like I night. So I go to the auditions and, uh,
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the founder one of the founders are Arianna was there and Lena who used to work there, and she was like the chief training officer and the the
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auditions. They taught us a thing. And I remember when I had to like teacher back. I have no idea what I was doing, but I was really thinking because you're like we can tell you've never taken a classic. But we love your personality. Oh, so they gave me a chance to, you know, take a bunch of classes and come in And then, you know, obviously
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the first class had ever had. I was felt so much more confident. And it was
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it was a lot of fun, but
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it was very, very scary. Especially when you have the, you know, the training officer watching you. It's like so
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but I don't teach bar anymore. But I'm glad that I have had
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that under my belt because it was such a good thing to incorporate with some of
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my clients. What was the hardest part about learning how to be a trainer?
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I think, really, just learning that everyone's body is so different and knowing that just trying to learn all of the different that's not modifications with the different movements with, like how different people move because the more I think the hardest thing about being a trainer is that the more you know, the more you realize you don't know. And I think I just want to know everything. But I can't you know what? I never will. And I think that the smartest trainers will say that. Um and I think that it's just ever like I said, everybody is different and I think that I'm just a struggle with, like when someone has something like, I
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want to know the answer. But you have to
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be, like, really humble enough to be like Okay, well, let me give
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me hand you
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someone that could help you with that. You know, it's like injuries. Air modifications are different. Things like that. Always trying to be, like always, having the best interest in mind of the person that you're training.
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Yeah, it's a great point. Do you work with personal trainer? I don't worry the personal trainer, but I work a lot
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with physical therapists. So there are a lot of people in the industry that I look up to their physical therapists and like movement specialists, and they have helped me learn a lot about my body. What
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are you working on right now? with your body and my hips are really, really tight. But then also really hyper mobile in some spots. So I just have to make sure that I'm always thinking about being mobility through my hips but also doing body work. And I usually get acupuncture or massage luxury. But also, you know it's an investment because, you know, you only have one body, so you're on the go like crazy. Exactly. So I tried it. I tried to
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prioritize that as much as I can. You're
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inspiring. I been procrastinating booking my PT appointment has literally a month and 1/2. Yes, the time just flies by Really need to have that weekly a point. Yes, you really, really do. Good. And then also a lot of points. The good ones are usually hard to get into, so you have to
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put him on the schedule. I am such a big advocate for mobility and all of that stuff because, you know, your body can just get so used to doing certain movements, and then if you're just going to get a massage or just going to get to P t like your it's gonna be a temporary reliever But then, like over time, you're just training and ready to do what? It's what it's been doing for so many years again. So you have to, like, retrain and rewrite the story in your body and tell it to do certain things. Do
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you have any movements that you can recommend for us to do at home? Yes, so these things called them fast hip rocks
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that are my favorite. I was supposed to. My instagram was old time, my mobility. But you basically go into 1/2 kneeling position and you try to keep your hips square for it and fast stands for Ford Angle Side and transfers. So you rock. You're like in the 1990 position. You like rock forward and back. Listen up your hips and then you move your front me to an angle, and then you rock it to the angle, still keeping your hips square for when you turn your knee out to the side and then Iraq to the side, and then you turn to the back corner rocker hips, and that feels really, really good, and you get your hips to move in like multiple planes in motion. And so I always tell you usually start class like that because it's fun because everyone just kind of like chilling there and rocking talk and get comfortable. And they're doing mobility.
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Yeah, we'll put a video. Yes, yes, it's happening. Where does your nutrition come into play for you? Nutrition is
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so important to me because number one I really love dessert. So balances key. You know, I drink a lot of water, eh? I think it's really important to just eat things that are real and things that you know where they're coming from. I rarely ever eat processed food. E. Make sure that whatever I'm eating, I usually have to know what the ingredients are, what's in it. But then there is the occasional desert like
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and I used to love like Swedish fish and all those naughty gummies. But even now, like when I
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try to eat that stuff like it just does not like
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right now thinking about it, it's like making my mom. Yeah, you know. So I turn a stick to organic can he's going to do are you know,
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those dummies. But they love gummies. I love desert love all the sweet stuff, but I just try to get everything is organic or non GMO miss possible?
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What does a typical day looks like for you when it comes to food? Yeah, so in the morning, my macho during the week e occasionally do Internet
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fasting because I wake up so early and it's actually easier for me to just not eat in the morning. It's better because they back so back to back to back and actually get hungrier. If I If I eat a little bit and then only eat a little bit here and there, so actually do better with fasting for the morning. But if I do that when it's lunchtime, want you to do a smoothie or like a piece of fruit with some peanut butter. So get protein planning a piece of cheese because I get more protein,
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extra cheese or the little babble. So from the open eye opening those on after that, my dinner is If I cook
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dinner on my own, it's so boring. I call it mush.
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It's usually it's usually just like sweet potato que all like some chemo, our rice and some beans. It's just like a big pile of Bush and Sometimes I'll do chicken like I'm not vegetarian, but I usually eat
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beans or, you know, fish, For the most part,
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because meat is so
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much, it's more complicated to cook. I feel
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I never cook me. Yeah, besides bacon. Good. Have you ever tried any different diets? Onley? Intermittent fasting? I everything else e don't approve them
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because I don't know enough about them, but I haven't tried anything else. Intermittent fasting is worked really great for me for my lifestyle. If you're gonna do a diet, I just tell people that you should do one. That you could stick Thio because I think that black people try things and then they do it for, like two weeks and then they crash after awhile. Right? So I think it's important if you're gonna do one. Just
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do one that works for you. Your diet is eating real foods? Yes, Exactly. No. Who are your current mentors in the health and Wellness field? Current mentors. It can even be someone that you don't know. It's like books that you like. Different resource is to stay educated.
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Yeah, so I love so there. There's this company called my Oh detox in Toronto and this guy, Vinnie. He's amazing. He's one of the top physical therapist I know. He makes everything really digestible and also really all the fellow Nike master trainers that I work with. I look up to so much like I'm so humbled to even be able to be alongside most of them because they're also smart. I have a lot of trainers on campus that I work with are great. Um, there was this one guy Brian book that works with Sparta Science. He's incredibly smart, and, um, yeah, I just think that every single trainer has such a different. They all have different styles, and it's really cool to learn from every single one of them. So do
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you have any books that you recommend? Yeah, I love Tim. Tim Grover's relentless. He's a coat like Kobe's code. She's Hey, he just talks a lot about
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being exactly that relentless. And you know how you just don't let things get you and like you don't you don't settle for less and just like you just keep, keep, keep getting up every time. And he had uses some really great examples from the people that he coaches. That's number one, number one. But it's up there. Another book I really love is the art of war. For women,
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for women. Women. Yes, it's art of wars on my list. You would love the artwork. Yeah, really, Really
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great. It's actually written by a woman
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in Portland. And so that was up there. Well, I haven't physically ready. I've only done audible with it twice,
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and it's been it's one of my favorites. So it was like having the car in the back of the background. Whoa, that's a good one.
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You should you should read them. Yeah, for women. Yes, yes, yes. You need that one way or the other one is great, but it's so old. School like this one is great because it's it's written in modern time, you know? So I think you'd enjoy it. Where has your drive come from? My
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mom is a single mom and I was born in the Philippines and I came here when I was two and she basically raising all by herself when she had the help of my family. But she worked her butt off to, you know, get a good education, and you know, there's no child support in the Philippines. So she had to make all the money herself, should work really hard. And I think she was such a big influence on me as I was growing up to see how hard she works, how much she just wanted a good life for me. And so I think I always remember that when anything is hard on like, this isn't nothing, really. My mom had to d'oh! And something else that I learned as an adult was that my mom had to leave me when I was only
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18 months old. Come to United States before I did
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because they had a petition for me to come. So
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she had to leave me six. Yeah, and I like, I feel like I learned that when I was young, but it didn't It didn't process to me like what that meant. And as an adult learning that again, I was like, Wait, you have to leave your daughter for six months. So it's just like she really wanted so badly
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for me having a life in the United States and, like, you know, do things and
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I don't know, I just I always liked want to make
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her proud. And e think that any time I do anything, I just think about okay with my mom from this, And I know she would, but always want to, like, show her that, Like everything that she worked for. Like here it iss
spk_0: 23:29
Yeah, that's so beautiful. You think you go back to the Philippines? No. Okay. That's something I'm really embarrassed about. I haven't gone back since I was born. Yes, so that's a high already. I think next year I'm making it happen. It's clearly that I know so many people tell me that I need to go. I need to go. So I remember I was in Thailand last year and I was coming home, and I was like, telling the person I was sitting next to that. I was in Thailand. I was so excited, so beautiful. And they have you been to the Philippines and I was like, No, they're like, you need to go with even more beautiful i e. People just don't really know about it. They don't. Yeah, that's priority. That's priority
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for me. Nine. Next year it's happening. It's
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happening. Are you big on creating intentions or setting goals for yourself. I am. So I have this
spk_1: 24:20
planner linking what it's called. But I
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have this Lincoln Volts, the Beacon Bowl planner is
spk_1: 24:27
like my favorite thing is the way they left, they lay it out and I every single month it has. You like your goals and why you do not just what your goals are, but why it's gonna happen. What what would it help you do? Why would it help you towards your bigger goal? So every single month, I lay that out, and then every single week I tried to check him off. It
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kind of like week by week, I might get off of it with busy schedules, but I always
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make sure I do every month. So I don't plan the 12 months and I'd rather like to the 18 months. But I feel like it's a more realistic time, I think, in Lean, and she talks about that. So that book I really like to, but she talks about 18 month goals versus 12 months. Is
spk_0: 25:07
it just a little more attainable? And you could still do
spk_1: 25:11
a 12 month goal. But the 18 seems more realistic for certain things, so I'm good about that. But I've always realized, like every time I do five year goals, they always change.
spk_0: 25:21
Yeah, way so far.
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Bigger picture. Seven boys. Like I think I want this. Like
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I said when I was 18 a little, but we're working on right now, really focused on my non profit.
spk_1: 25:39
You know, my whole vision, without us to use my fitness community and the reach that I have to be able to spread the word. And, you know, everything I do right now is like, Is this going to help me build my brands? Orkin spread my message more so whether it be to continue to grow socially through social media are go through. You know, the partners that I have and just continue to grow to keep spreading that message like that's my overall goal in the next few years.
spk_0: 26:06
Let's talk about that, Yeah, when did that idea come into your mind? So earlier this
spk_1: 26:12
year in April, I decided to take a volunteer trip to Africa. I had always wanted to do one of those trips, and I think I just kept making excuses. It was like I don't have time or why I don't have the
spk_0: 26:26
money. And, you know, I have tried to stick
spk_1: 26:30
to, like, the whole, like, there's no such thing is you don't have time, there's you don't prioritize it. So finally, I was like, Okay,
spk_0: 26:36
I'm gonna do this. I'm gonna book it. So I have, like, two weeks away Book this point had to get all my shots, pull that stuff. I booked it. I went
spk_1: 26:47
and I specifically went to Kenya because I wanted to work with special needs Children because they've always been really during your to my heart. And so I went and it was just so life changing for me. And, you know, what I experienced was that it wasn't that they was, obviously was a big perspective change for me. And, you know, the kids are happy there. That's all I know. And what I realized it was that there are other things that could really big benefit if there are more volunteers. So, you know, there was a young girl who they thought was deaf, but then, you know, if they found out that after taking to the doctor because no one had time to take her to the doctor or the money to take care of the doctor that all she needed was a hearing aid. And then there were other kids who didn't even know how to feed themselves. And there were some occupational therapists at volunteered and taught them how to feed themselves. So there were six kids and learned how to feed themselves, which freed up, you know, so much time for the ladies to do more. So I
spk_0: 27:41
just so like, OK, they need more how they need more
spk_1: 27:43
volunteers, but, like, how is that gonna happen? So I feel like I just was like, Okay, I have this platform to show people on share like something that I'm really passionate about. So my whole mission with dance with money is the foundation is all about encouraging more volunteers to help, And you don't. You don't have to have experience with special needs, you know, if you're never experienced with them before, like it's so beneficial to have have people out there, even if it's just an extra hand with feeding or teaching diapers or whatever. It's just the women. They're so understaffed, and I think they just they also need to learn how to do certain things, and they don't may not know how to teach the kids to do certain things. So every helping hand is is a big deal. So, yeah, and the foundation's called the Dance of Money Foundation because there's a little girl that I can't walk. But when you hold her up, she like
spk_0: 28:34
dances and she likes smiles so big in her feet go really, really fast. And she's just like laughs and giggles. And it's just it's incredible that after how often will you be in Africa? I'm gonna go twice a
spk_1: 28:50
year for three weeks. Wow, yeah, so NYU next trip next volunteer trip is going to be April 1st. So my goal is to send a minimum of two volunteers with me every time, and we'll see how fundraising goes, maybe more, but yeah, after that, I want to work with other schools in different countries, but that's a few years down. The line is in Kenya. I have this past trip that I went there, met with four other schools, and they all have different, like they're all special needs. But one school has more kids that have mental disabilities, and then there are other schools have their have more physical. There's one school that it's a mix, so it's just like depending on what your what, your strength or what you think your strengths are. We could put you in a different school. Do
spk_0: 29:37
you see this more as people coming to volunteer for a week or the full time? I would like
spk_1: 29:43
for like, three weeks, because I feel like they can make a bigger difference in kind of learning what they eat. And you can't change the world in that three weeks. But there's so much you can discover with the Children, especially if it's a physical or occupational therapist or someone that just even just willing to like, take some of the kiss of the doctor. And, you know, we could fund for their appointments and even just the cab rides to get there because they're not. It's like everything is, it's It's hard Thio. They don't make a lot of money out there, so some of them can't even if word like going to the doctor, you know, do
spk_0: 30:18
you have a story about how you became passionate with special needs kids? Yeah. So in my when I was 18
spk_1: 30:24
I moved to the city and I started moved to the city because I friend and who had spinal muscular atrophy, needed an aide. She did like a live in maid, and I didn't really know what that meant, But she was like a We just like, take care of
spk_0: 30:37
me, do this, okay? And I would get paid
spk_1: 30:39
for it. But I would have a free place to live.
spk_0: 30:42
And she was my friend and
spk_1: 30:43
her brother also has spent a muscular atrophy. And so I lived with her, and I think that was the first time over the city, and I just I
spk_0: 30:53
don't know after that. I just had
spk_1: 30:54
a really big passion of her physical and mental disabilities just because, like, they were such amazing people and they keep Stevie, her brother started a company called Three Love, which is all about disability awareness. And also my mom has two siblings with mental disabilities. So it's just always been something that's really near and dear to my heart. And, you know, I think a lot of people aren't used to people with, you know, mental or physical disabilities because they're not around them. So I just want people in all. It's not anything different. It's just normal with him.
spk_0: 31:28
Yeah, it seems so silly to even be talking about What are you work out? You know what it's like. Yeah, this is but way more important, right? It's like about being human and humanizing. Everyone's humanizing everyone that it was so cool because in Vietnam they have a lot of people with different special needs. And they had this massage studio where it was on Lee people who are blind. My God thing. There was this coffee shop that's all over. Actually think it was t a tee shot all over Vietnam and it was always run by. People were death. Oh, so it was so cool because a different ways to communicate with Can I please have some more tea or I'm ready for the bill And it was just happy you wouldn't have that communication because it's rare that that actually happens. You should go. Yeah, that's amazing. I love that. It's beautiful. Well, we have that.
spk_1: 32:35
We have some kids that at one of the schools that make bracelets, actually two of the school, so they all make for the bracelets and necklaces and stuff. So, you know, it's something that they like to do at this one school specifically because they want to teach them out of, like, cab life skills and do things. So I bought a bunch of. So first, some donations, like you don't need a certain amount of money. You get one of the
spk_0: 32:56
bracelet. So it'll support that school. But it's pretty neat to
spk_1: 32:59
see See them do all these beautiful things.
spk_0: 33:01
Yeah. Yeah. We'll definitely like that up in the show that you mentioned that you are doing some events in Chicago. Yes. Oh, my doing first fundraiser event at the end of October, Theo, interact over. But I'm planning on
spk_1: 33:16
doing them all year long. Going in. You're going to L A to do one and then definitely trying to do Chicago twice a year.
spk_0: 33:24
Yeah, that would be awesome. Well, hopefully this will be out for a moment. That would be so cool to get about to charge. Girls are amazing. What has been your favorite success story with both yourself and with apply it, I think really for myself, I when I was
spk_1: 33:47
in my old apartment, when I was in the band. I used to have a pull apart, and my roommates would always do pull off that one mail room and he would always, like bus stop bullets every day. And other making do pull ups was used to be a gymnast, so she doesn't actually strong.
spk_0: 34:03
And then I remember I used to get up there, and they still to this day remind me of those days when I couldn't even pull myself up. But now I could do a lot of pull up. So I feel like in general is like a bigger like picture thing. But to show that, like, you could literally get strong enough to do anything because I couldn't even pull myself up, like I think I got tired hanging
spk_1: 34:24
there for, like, 22 seconds.
spk_0: 34:26
So, like, now I can I could bust out at least 10 pull ups, No problem. So just really cool of you. Put your mind to something
spk_1: 34:33
and you really work on it. You could get so much better.
spk_0: 34:35
How long do you think it took you from? Zero or wherever you were, until not necessarily where you are now, a point where you physically felt fit. Um that's true. He is a good question. I think that I think just my natural
spk_1: 34:53
personality. I never really was ever satisfied.
spk_0: 34:56
Not like I didn't wasn't happy with myself. I think I always wanted to get stronger, want to get better. So I'm not really sure the exact timeline. But I know that I saw a lot
spk_1: 35:05
of physical changes within, like, 3 to 6 months, you know, like significant changes. And I think the fact that I just felt better was the most important thing to me, like I felt stronger. And I think that's when I really was like, Okay, this fitness thing is
spk_0: 35:22
cool. A long did it take for you to do a pull up. I think it is only like a year, something not given. I remember because I remember I just I would just lift a lot. And I was working out at heart pressed for a while, and I think that one day
spk_1: 35:43
I just was able to bust him
spk_0: 35:44
out. I wasn't even trying to do pull something. I just got stronger body, right? So even when I trained clients
spk_1: 35:52
very all about, you know, doing total body movements. So you could get stronger on the race. Because then you surprise yourself when you're doing other moments. Excuse me? Pull ups are not just about your back of arms. I gets about core strengthening ableto tighten up your whole body to pull yourself up. Yeah, so? So,
spk_0: 36:09
Yeah. So what's your favorite success story from a client? Yeah. So I have a home man. My most recent one I think my client used, but she came to me. She was very naturally skinny,
spk_1: 36:28
You know, she very good. She even admits this just like I couldn't even, like, pick up like, do farmer carries air you from later. That's when you just, like, pick up, away, just walk. So I think I used to have her just carry, like the £15 on Belle's just walked back and
spk_0: 36:44
she couldn't even like like it was just so tiring
spk_1: 36:46
for her. Yeah, And now it was I think it was. I
spk_0: 36:51
think it was three weeks ago. So she actually less than a year
spk_1: 36:54
because of Starbuck with her January. And like, a 33 weeks ago, we were at the gym and she could do a chin up all on her own. I didn't
spk_0: 37:03
Even so that was like less than a year. She just gripped on the bar and I look, just try, just do it just like just do it. And she did it. So I was just really crazy because her strength, like there was absolutely
spk_1: 37:17
no strength when they first started working with her. And it's
spk_0: 37:19
really cool, because I, you know, I think we could see a lot of weight loss stories. But
spk_1: 37:23
you forget about the ones that, like, you know, natural skinny like didn't realize that soon she wasn't strong until, like, you actually physically put weight in
spk_0: 37:30
her. But now I wish you could do chaps, and it's amazing. How does her body look? Yeah, she gets. She even
spk_1: 37:36
notices that now she says that she's more defined. She was definitely just like a naturally thin. But now she's like got defined arms. She's got
spk_0: 37:43
abs now. She said it legs because you said before she was just she felt. She
spk_1: 37:47
uses this phrase that she felt skinny fat, you know. But now she feels really toned like through her legs and her arms and her in her stomach.
spk_0: 37:54
How long have you been working together since January. Yeah, so it's only It was only nine months and yeah, yeah, you think What's the hardest part about being a trainer? It depends on the client, Really, I think I like to
spk_1: 38:10
work with clients that really motivated, and it's hard to find motivation. Certain clients you're
spk_0: 38:16
kind of playing a therapist to, you know, you have to
spk_1: 38:19
figure out what it is that they want, why they want it, Why now and what keeps him motivated. And it's less about the knowledge part of it. But I think, really, it's just like having a connect does Anybody can study books and learn all that stuff, but I think it's the way you connect with someone. So I think it just varies on the client. Have
spk_0: 38:37
you ever had to turn away a client? After a few sessions? I have not. I have not. But I always joke about Like what? I just fire some of my clients, but I don't feel like that about my clients. But like I hear these horror stories sometimes, but it's also I think it depends on the gym that you work at. You
spk_1: 38:54
know, if you're there might be some jobs where you don't have to pay as much to get personal training clients. And I think that sometimes people aren't as committed that way. It's kind of just doing it just to do it. But I think, you know, after doing this for so many years, I think I just been very like out front when I when they trained someone and like they're making an investment with me. So I I'm like, Okay, like, this is a This is a mutual partnership like let's work together and I want you to be motivated like I can't make everything happen for you to be very, very clear about that in the beginning and I'm heading would not come back.
spk_0: 39:27
So that's good. That's a really good point on that price, because a lot of times people are like, Oh my gosh, this is just so much money, Yes, but you're investing in yourself and you're investing in accountability to yes, exactly. Do you have a set price point that you charge? It is a very various. It doesn't very between clients, just picked Berries on how, how, how many sessions that you're getting. But it's not really
spk_1: 39:53
that much. I mean, my my rate is my rate, and I want people to put value into theirs themselves. So, you know, my time is valuable. Their time's valuable. So it's like a mutual thing.
spk_0: 40:04
I'm assuming you raise your prices. I definitely have. I mean, and I guess you still work
spk_1: 40:09
for Jim's where there was already a set rate, but now, as an independent contractor and working on my own, you know, own spaces like I just charge my own right.
spk_0: 40:17
What did you start out with? And what advice would you give to trainers in terms up? When should I start increasing my hourly? That's a hard one, because if I could train
spk_1: 40:29
people for free all day long and live, I would do
spk_0: 40:32
it s so it's it's you in the past
spk_1: 40:36
year, the one thing that I learned really is to just say no to things that don't serve
spk_0: 40:41
you
spk_1: 40:41
or things that are putting value
spk_0: 40:43
on yourself. So you have to be ableto to tell
spk_1: 40:47
yourself like What are you worth? And I think when you're starting off is a trainer, you have to turn and burn and look and learn and learn all these clients, and you
spk_0: 40:58
do it for not a lot of money. But when you're I don't want anyone
spk_1: 41:00
ever get burned out. But once you're starting to feel like okay, now I could start to be more selective with the clients that I'm working with are now. I can charge a little bit more and see if people will stay with me and then you
spk_0: 41:14
don't know there's no I don't think there's
spk_1: 41:15
really a formula for it. But I think that when you could start to see that your client load is really big and your gang burned out or you're about to get burnt out, then start increasing your rate. Do
spk_0: 41:27
you have advice for how to approach people that you've already been working with and tell them about that price increase? You keep you keep it. So if it's a new if it's a client that I've been
spk_1: 41:38
working with, I'll typically say like Hey, for the next three months, I'm gonna keep
spk_0: 41:44
increasing my race right now, but I'm
spk_1: 41:46
going to keep charging you the same just so you know. And you know if you still wanna be training with me at the with the new rate. Great, if not completely understand. So usually they just they, like working with the other, probably
spk_0: 41:59
will pay the difference. That's a great piece of advice. Yeah, so you could, like, give them value, knowing that
spk_1: 42:05
they use love working with them. But let him know because they'll appreciate your honesty and know that your time is valuable.
spk_0: 42:12
Absolutely. What's the best piece of advice you received related to being a
spk_1: 42:16
trainer? Mmm. You don't know
spk_0: 42:20
everything that's really, really like, Yeah.
spk_1: 42:25
I mean, training like trainers that I have known that we're older, you know that We're just like you're just gonna continue to learn more, more more, keep taking, continuing ads, keep doing that. And that's really all day because it's so easy nowadays to get a personal training certification. Anybody can get one, but it's like, How much time do you put into the continuing? Adds howmany workshops. You go thio how many networking things you know, you're just networking, but like those summits that you go to to learn more, that's that's how you're gonna put a lot of value on yourself.
spk_0: 42:55
What is your continuing education look like? I s O you know, when I
spk_1: 43:00
started, I was teaching bar and like for the girlfriend innocents and never thought like a place like crosstown Fitness would ever hire me because like it was a high intensity and like they're lifting. And I knew how. After I knew how to do that, I never thought that they would hire me, but so that's why I like I went for, like, strength and conditioning coach certifications I recently did the like, oh, all a bit lifting a certification. I did the functional movement screen Done. The corrective exercise specialist went through Nazem, so there are so many that are easily, easily available You could do on your own, but I always recommend doing a lot of hands on workshops like the like. Owen was in Portland that I did, but they're actually based here are they have an office here, and it's really good when you could do the hands on stuff because then you'll have someone there correcting your form and making sure that you look good and, like they also help you, like, coach it out loud. It does. A lot of them are coaching certifications, so I love that because I mean, that's really what you're doing. You're not trying to get better working out for yourself. You're learning howto teach other people to work out. All
spk_0: 44:05
right, how do you find those workshops? Um, I usually see. I think I just have
spk_1: 44:11
seen him through either other trainers taking them or I follow a lot of blog's to lock. So are like podcasts. Extract the strength coach podcast is Mike Boyle is one of the old, like he's old school trainer
spk_0: 44:26
eso stuff. So who never listens to what I think you will, but a little outdated but like like, even admits that sometimes. But hey, I like a lot
spk_1: 44:35
of those trainers and his generation. They always were posting like Similares, if they're
spk_0: 44:41
speaking at
spk_1: 44:42
or things that they're doing. And so that's usually how I find him. What's
spk_0: 44:47
been the best summit that you've been to besides Nike perform better Summit. Yeah, form better
spk_1: 44:53
has always been my favorite there. They usually have, like five or six years all across the United States, and they usually the best speakers, and they used to do a lot of hands on workshops, which is really great, and then they always have a lot of lectures. Amazing.
spk_0: 45:09
What's the worst piece of advice that you've ever received as
spk_1: 45:13
a trainer? The worst piece of advice.
spk_0: 45:18
I feel like something that has
spk_1: 45:23
to do with form, but I don't know what oh yoga instructors and probably appreciate this, but it just really it's really basic. But some like tucking
spk_0: 45:32
Tuck your tampon, Tucker tavon like it's actually not a neutral spine when
spk_1: 45:36
you talk your tailbone so like it actually might put a little more pressure on your back. So I think it just look for anything to hear. A lot of trainers, like talk about
spk_0: 45:43
that. It's appropriate and some some aspects,
spk_1: 45:46
but it's not appropriate for a
spk_0: 45:47
lot. So you shouldn't thank you. You shouldn't. I do hear that. Yes, you d'oh, especially work us. But it's different. Yeah, but like in there certain positions
spk_1: 45:56
where you're not supposed to really tough, because it actually puts you out on a neutral position, which
spk_0: 46:01
is crazy, right? Because you hear it, it's like it's like there's so many fancy buzzwords and classes, and I think people just kind of you just don't steal you. Just use that because you hear them all the time. So, yeah, that's the
spk_1: 46:12
one that I know yoga. It's very It's like a big thing in the younger, older like
spk_0: 46:16
No, don't see. That's so how is your workout routine evolved throughout the years? It's actually really good question. I used to love dancing
spk_1: 46:28
bar and all that, and I started lifting more and I love lifting. But
spk_0: 46:33
I love kettlebells, and I love Olympic lifting now, like there's just something so powerful about it, and it's really cool to just I don't know what. It's really amazing. It was like flip around a bar bell, you know,
spk_1: 46:46
and I it's It's also very functional and really applicable towards so many things and your overall fitness. So it's
spk_0: 46:55
and it's also just
spk_1: 46:56
very efficient. So that's right. Love it.
spk_0: 46:58
What's the best kettle Bell class in Chicago? Who? I don't know. Actually, I want to get into that kettle bell class. Well, I know across town teaches a lot of horrible stuff. I'm sort of on your mark, and maybe Brick does too. But I don't know if they're any specific, credible classes,
spk_1: 47:15
but, um, going back to the Certs there to really good kettlebells certifications wth the strong first and our Casey, You're like the top two. I know I like, teach you how to do that. Get up. Turkish gaps brought up properly, kettlebell swings and all that good stuff because
spk_0: 47:34
there's only a few kettlebell movements. Yeah, which is crazy, but they're full by a full body and, like you can use them as an alternative for dumbbells. And I love them because of the way they're shaped. It's just like it also helps with your grip, strength and stability because, like it's all the weight's on one side versus, like a dumb bell, where it's like even on both sides accountable. You have to learn how to, like, really, like, strengthen and stabilized. Yeah, what wait? Would you recommend starting for kettlebells? I think it depends on the movement, but if it's kind of all swings for women, I would start like 20
spk_1: 48:11
pounds on. Then, if you're doing something like a Turkish, get up, really like, because you really just want to learn your form first. So even just like 5 £10. Great. In fact, when I teach Turkish get ups, I always teach people with a shoe on their hand so they could learn how to stabilize before they even
spk_0: 48:29
before the defensive. Like you do something with
spk_1: 48:34
your lower body anywhere between 15 to £20 then upper body between 5 to 10 just to start.
spk_0: 48:41
Okay, I'm doing it. I You know, my boyfriend is really good at it. I love it when somebody keeps wanting, you know, you'll be that you'll be like, you're gonna be like, Oh, these air like like a week. What's your thoughts on cardio cargo? I think it's cardio is better than doing nothing. Um, for someone that's really, really active a
spk_1: 49:08
recovery, cardio, like very aerobic, is very, very good for you if you're just doing like a recovered it, but
spk_0: 49:15
it's not something that's going to
spk_1: 49:17
give you the best results. So if you're gonna do a cortical cardio, I'd rather use someone do, like interval. So it's more anaerobic, so you'll burn more calories rest of day because there was that whole thing where you're
spk_0: 49:27
not, say you're running on the
spk_1: 49:28
treadmill for an hour. Your heart regis stays at that nice, easy aerobic pace, and you're only gonna burn. Let's say you were 500 calories an hour, and you're only gonna burn in that time. But if you're doing intervals for 10 minutes, you'll probably on your heart rate monitor saying you burned 20 calories. But you're actually to burn calories rest of day because your body is trying to flush away and really just keep burning the rest of day. So I always recommend for people to just go really hard for, like, 30 seconds and then rest for three seconds.
spk_0: 49:57
Go really hard for a minute,
spk_1: 49:58
rest for a minute. So intervals are really, really good. As long as you're really pushing yourself and then giving yourself a little bit of recovery.
spk_0: 50:05
What is your workout routine look like? Nothing. No. Yes, I guess past. Like how? Yeah, Oh yeah, I don't spend that much time, actually. Usually Jim, like actually working out between 30 to 45 minutes, I spend at least 10 minutes doing mobility and then
spk_1: 50:24
10 minutes after stretching, so total anywhere between 45 to an hour. And so I start with mobility. Usually do former Ling and a little like active movements, and then I we'll do a strength. If I do a strength circuit, it's usually anywhere between 3 to 5 rounds of certain amount of reps. The reps are always very independent, like where I am in my leg, my own training on then afterwards. I always like to do some sort of like finisher, whether it be like
spk_0: 50:55
intervals for five minutes, like d'oh assault bike for 30 seconds and then rest for 30 seconds.
spk_1: 51:02
Do that about five rounds. Order something like kettlebell swings and Burpees. But I'll just do that for Max. 5 to 10 minutes and then I stretch.
spk_0: 51:11
I love the word finished. I want finishers. Do you do that every day? Do you do every other day? Every other day like today? I didn't work out because I knew I had
spk_1: 51:24
a really busy day. And like with travel, my body's going through a lot of
spk_0: 51:27
stress. So I want to give myself
spk_1: 51:29
plenty of time to recover,
spk_0: 51:30
so I am less. I'm more about working out really, really hard
spk_1: 51:34
and making it a very efficient work out three or four times a week, then doing like kind of a mediocre work out some days a week,
spk_0: 51:42
totally. What is your rest days look like? Chill hard. I really try to just
spk_1: 51:49
make sure I take care of myself. Drink a lot of water, you know,
spk_0: 51:52
still eat healthy. I If I do a cheat day, it's
spk_1: 51:56
going to be on a day that I, like, worked out really, really hard. But like on the days that I rest, I try to eat really healthy and make sure I'm like, taking care of my
spk_0: 52:03
body. Are you in? Your God? All I love you. I
spk_1: 52:06
really Yeah. I really, really love you. I think it's great. I don't do it as much as I'd like to, but I try to incorporate at least like 10 to 20 minutes a day of just like flowing. It's stretching. And that kind of stuff.
spk_0: 52:20
What are your top three exercises for arms, core and
spk_1: 52:26
booty. Okay. Okay. So my favorite core exercise for almost anyone to do is around the world plank. So you can either be on a forearm a high place for our plane. And I was sailing, balanced, favorite drink under hips. So try to keep your hips really still when he left one arm and then another arm and the leg like so. The idea is to make sure you have to stay super stable the whole time and go through about like 10 rounds about like each arm says. I've never core. My favorite arm exercise would either be a bent over Rover. Your back's not only arms, but it is upper body or the tall kneeling or half kneeling overhead. Presto, like one down on both knees down and then bringing your arms all Berger head
spk_0: 53:09
one or both. So if you're on 1/2 kneeling,
spk_1: 53:13
I usually have them go with one arm, so one knee down, whatever it is down, you take the dumb bone, that arm
spk_0: 53:19
and press overhead. And I love dealing positions because if you have any over compensations to
spk_1: 53:25
your backer or your upper body like it really takes your legs out of the equation is you have to use your core more so really makes you focus on what you need to be working. So if you're doing both knees down, you could do both arms and be their doom alternating or pressing up at the same time. I love kneeling positions that school. What did you say for booty? Oh, singling.
spk_0: 53:48
I love single legged. I love so much. So how do you do you sing like that? So it's really Berries like if you want, you could put the double. What are you putting? Both ours. You could put him in the one leg. Other leg. It's really like there's no right
spk_1: 54:02
or wrong. There's just different ways to do. Um, I if you're someone that's brand, you know, single leg left. I always coach with no damn. Belle and I have people bring their arms like up like they're flying because it helps you keep your shoulders back. Because whenever you hinge forward and you have your arms
spk_0: 54:17
reaching out of the ground your shoulders air role for But if you're reaching out,
spk_1: 54:21
you're more likely to want to open up your chest. So either do that or I have a big bring your arms back like they're like an airplane. So those air really great just because it helps you teach the hinging pattern. Because if you've never done some sort of like hinging, you're probably gonna wanna, like, squat or keep the leg locked up. So I always like the knees slightly bent. That's
spk_0: 54:41
I was wondering, Yeah, that's flying. How far back do you want it to go? I always say, Just go to a ce faras you can while
spk_1: 54:50
you could still feel it in your glutes Hamstrings. So you want to keep the Bacchus line as you can. If you could only hinge to a certain point, then don't go any lower. If you feel like you're starting to feel it in your back, you only want to go as far as a camel feeling in the legs. We're into a
spk_0: 55:04
video of you doing love it. It has already been an hour is crazy. I know. I want to ask you some rapid fire where smoke questions. One word to describe you. Spunky top three fitness people Follow on Instagram Kirsty got so Joe Holder imagines or got You wanna try? He didn't spend one. Hell, I am terrified. Kind, right. Favorite health trend right now Internet testing because I think everyone should do it. Do you take any vitamins and supplements? I do collagen. So book every charge girl should read besides that, Do that you mentioned Leven Lane? Yeah. Favorite healthy snack for experts The flavor Peanut butter Berry Yes. So new thio So good. So I used to love the mixed berry, but now that's when your favorite. So what is your favorite treats? Oh, everything. But I love. So in Chicago, speak many of these cupcakes or in Portland State. Cupcake could convict makes look radio, oppose Child's pose Favorite restaurant in Chicago. A little go female You'd like to meet Michelle Obama. Top three interests other than fitness puppies, um, music and people was your favorite failure. Not pursuing music? What do you do to stay inspired? I keep
spk_1: 56:58
reading. I love reading.
spk_0: 57:00
They wrecked self care practice. Meditation. They were podcast. What's your next adventure? I am going back to Africa next April,
spk_1: 57:17
but I feel like there will be an adventure before. Greatest lesson on fitness. You can't do everything. Greatest lesson on career. You can't do everything. Greatest lesson on family terrorism forever.
spk_0: 57:38
Greatest lesson on spirituality. Trust it. What is one thing you wish you could tell your 18 year old self? You can't do everything. The last question. What does? Being hashtag in charge? Meteo I love that in charge means
spk_1: 58:00
to just be ableto take control of your life like nobody else could do it for you. You have to do it yourself.
spk_0: 58:07
Thank you. So where can girls find more about you trained with Pitino dot com? Yes. Amazing. Well, thank you guys so much for listening. And if you are in l. A you should take Latinos classes. We will link them up in the show Notes. See you guys next week. Charged girls. Good morning. Yes, I'm talking to you. Was time to get charged up Because these days you knew This guy says hi Hands bluer than blue With the sun shining and all the birds chirping to two day is the best day to be alive The miracles appear once you open up your eyes Surprise time to keep living the dream So get up Enjoy the rest of your charge Tain