Kate Lemere [@katelemere] + Elisabeth chat all things working out -- creating a workout routine, becoming a group fitness trainer, how to educate yourself on health//fitness when there's so much noise in this industry, rest days, getting ABS + what it's like to work as a Nike Master Trainer + Barry's Bootcamp Instructor. You're going to be inspired to get your sweat on after this episode ; ).
Notes:
-- Book: Zen + The Art Of Happiness
-- Fav Fitness Accounts: @nancyandersonfit, @gunnarfitness, @harleypasternak
Kate Lemere [@katelemere] + Elisabeth chat all things working out -- creating a workout routine, becoming a group fitness trainer, how to educate yourself on health//fitness when there's so much noise in this industry, rest days, getting ABS + what it's like to work as a Nike Master Trainer + Barry's Bootcamp Instructor. You're going to be inspired to get your sweat on after this episode ; ).
Notes:
-- Book: Zen + The Art Of Happiness
-- Fav Fitness Accounts: @nancyandersonfit, @gunnarfitness, @harleypasternak
spk_1: 0:03
guys, welcome. Today I have Caitlin here with me, and I'm so excited for this podcast because number one I so honored. That is, your first time guests ever. My 1st 1 which I feel like you're gonna have a 1,000,000 podcast after this. So I'm excited for your first and number two. I know that I look up to you so much, and so many other charge girls do, too. And so I just have so many questions for you and I can't wait to reap all of your with stuff. Well, I'm so honored to be here. Thank you so much for including me and having me. Let's do this. Let's do this. So typically, I introduce people, but you've done so many things in your life. I feel like I don't want to cut anything out. So let's just start by telling the community who you are and what you do. Even what you've done in the past. Yeah, absolutely. So right now
spk_0: 0:57
I am based in Chicago. I'm one of the founding trainers for Berry Chicago and also their director of Midwest marketing. So I oversee their Chicago studios and the Atlanta and Toronto studio from a marketing lens as well as contribute to some of the national campaigns. So I hail from the advertising room, and I had a job on the account side in advertising for almost a decade. So, girls, I feel like I'm a
spk_1: 1:23
little bit older than you. But that's okay with Berries and Bo talks. I'll be young forever on Dhe trained on the side while I was in advertising. So fitness was always a passion.
spk_0: 1:35
And then I finally just got to a place in my life where I wanted to make it more of a full time thing. And when I say full time, I don't mean training full time, but rather just being in the space full time. So doing the marketing as well as training and just kind of going back and forth left brain, right brain corporate fitness that it really is the perfect fit, Because how many companies have you worked with? I've worked with I've been a part of three agencies and trained at a handful of studios. Andi. Right now I'm with Berries full time, so it's like the perfect
spk_1: 2:10
fit. Yeah, well, because I was wondering, I had this question later But I'll just ask you now, Have you always done group training? I did. You ever do personal training? For the most part, just group. I did have a
spk_0: 2:20
stint where for about a year I was taking on personal clients and it was really It was informal, like people would reach out to meet the email and was a lot of time young women who were trading for their wedding and I was attracting that type of client. And there is nothing wrong with wanting to get into the shape of your life, you know what I mean? Hi. We've all been we've all been there or will be doing that at some point in our life. But it was very like, kind of like a one and done type thing. And I was looking for clients who were interested in lifestyle training, as opposed to something that was more like haphazard and crash and wanting results right now. S o. I have taken a break from personal training. Andi, just love the group environment. If you've never been to buries the energy is unlike anything else, and it's contagious, palpable, and it's awesome. So that takes up most of my time.
spk_1: 3:14
Yeah, I agree with that. I definitely agree with that. The red room, The red room is the place to be. Yes. Where did your health and fitness journey begin? I was a swimmer. Really? Full time was only it was
spk_0: 3:27
the only sport. It was one sport athlete. My parents through my sister and I in a pool when we were I mean, just like learning how to walk. Basically. And we started competitively swimming at ages, like five and six. And then I just kind of took off from there. So being active was always a part of my life. And after high school, I decided that something wasn't something I wanted to pursue competitively. And I got to college and was just kind of like, I don't know how to work out on my own. My coach had prescribed my workouts every day for a decade and 1/2 and that was what I relied on for my level of fitness. So when I got to school, I went to Purdue. They have an amazing correct there. I started taking group exercise. I started working with the train just cause I had no idea and I wanted to make sure I was doing it the right way. Um and that kind of sparked my not only education but love for strength training as well as the group environment. Got it. And then when did you start dreaming teaching classes in 2009. So right after I graduated, I Yeah, I was doing it part time because I had taken spin in college. I was obsessed with it. My trainer was like, You should think about doing this. I think it would be like a great part of your life. And I thought, There's no way I can work out and talk into a microphone That just seems like so hard. And then I graduated. I start working on entry level advertising. I was
spk_1: 4:59
totally broke. It was like, Okay, maybe I need a part time gig just for, like,
spk_0: 5:04
bar money or shoe money or whatever. So I started teaching spin at David Barton, which is actually no longer in the city. But it was an incredible first job to kind of dip my toe into the fitness space of It's a luxury, Jim and it it really was the catalyst that started this whole part of my life. So you started was spinning. And then when did you move to doing other? When Nike reached out to me, the girls from the branch in here in Chicago took my spin class and then reached out to me after that to be a part of their training network. And as part of that, you were taught body weight only classes. So that's when I started to get certified in the group format, and then it kind of took off from there. So I'm Tarek suspension dreaming hit just general group formats. And then I started educating myself more on the strength and conditioning. But Nike required classes off the bike, so that opened me up to a whole new level of teaching style of teaching and the ability to collect connect with my clients in a different way. So it really sparked this whole love. Did you ever want to
spk_1: 6:14
be a soulcycle instructor? I actually was in
spk_0: 6:17
conversation with Soulcycle. I think back in 2012 and flew out to New York for an audition and then ended up not being the right fit, but they really are one of the yogis of group fitness and Barry's actually opened in 1988 in West Hollywood and really kind of kick started the whole boutique fitness movement. So cycle not long after that. Open doors. Andi, I think you know everything. Everyone, and fitness at one point is like wondering what it would be like to work at Soulcycle and just to be part of this behemoth brand that has such a cult following. In the end, it wasn't for me for, you know, a multitude of reasons. One being which living in New York on a salary like that and I was still full time with the agencies. So I was just thinking like this is just like, not gonna work out. But it was awesome to kind of get a peek behind the scenes and see what it was like. I know a lot of people who work for Soulcycle, and they love it, you know, For them, it's their dream job. So,
spk_1: 7:18
yeah, are you able to do both? Is that I think it just kind of depends on your path. Introductory. I am the type
spk_0: 7:25
of person where I love Thio, even though I have had several jobs at once put my whole heart into what I'm doing. So kind of toddling back and forth between two different studios. Two different brands, two different teams is very doable. It's very challenging, and I like to just really focus on one thing. Toe home, that craft, especially as I get older and my time is more valuable with a family. It's definitely something that I would say and any advice that I would say to people who are looking to rise up to really fine tune your focus. Not necessarily to be niche, but the better you can be at your one discipline. I think the farther you'll go, it's hard to be everything to everyone.
spk_1: 8:11
That's huge and it's so hard because we have so many different interests and now it is like try everything, and I think that's important in the beginning. But then when you find your passion, maybe a couple dive deep into that and I think his clients
spk_0: 8:26
it's important because if you're a client of group exercise and variety is important to you, you want to make sure that whatever methodology your participating in that day is the best it can be and you rely on the professional behind the microphone to deliver a workout that's thoughtful and effective, and it's hard to receive that if the trainer is kind of like all over the place. So I think it kind of benefits everyone. That's why are you So Nike Master trainer? Yes, I renew my contract through early 2019 and it's just it's such an honor to be a part of the brand, but also the collective group of trainers. They really are the best of the best. And I am so honored to be in the same room. Is um, yeah, what
spk_1: 9:13
are the requirements? But what does that look like? Yes, they were
spk_0: 9:17
crude trainers in different markets to be a part of their network, which then opens up access to media classes media than special tours, a cz well as products eating, which is absolutely amazing. A couple of years ago, they redid the criteria for what it means to be a master trainer, and that included various certifications. So we were all asked to go through those training programs, which it was really nice, because there's so many different formats of education in the fitness space and as a student it's hard to know which ones are credible, which is the best use of time and money. I was either all like, fairly challenging to complete, and they take months and months and you want to make sure you're like getting the most bang for your buck and doing what is them will be the most beneficial in the long term. So for Nikki to select one and just say this is what we want all the have was really nice to take the guesswork out of us. And as I was going through the program, I was like, Wow, this education is really going to get me far So it was time well spent.
spk_1: 10:21
Yeah. Are you guys still doing events? I know you guys went through, like, a couple of years ago. Yeah, a big tour, Which was incredible, wasn't it? It was for everyone. It was.
spk_0: 10:34
It was mostly woman on. And if the energy was crazy, it was in different locations throughout the city. And they all any major event that Nike will do kind of pears with what's going on in Chicago at the time. So it's culturally relevant, and season all and super amazing. Nike is actually currently doing their Nike Air Society Airstream, so it's honest. Aram Yeah, follow and at Maggie Chicago for more information. But it's so cute. It's an Airstream where you can try on the shoes. You can style the shoes. You can get your makeup done. I mean, they when they do everything, they go bigger, they go home. So it's an awesome experience.
spk_1: 11:15
I was so bummed when they didn't do those Nike women races. Remember when that was a thing that Eric got on? And they What they'll do is every
spk_0: 11:27
year, every season, it's something new. So even though we're kind of ending one chapter, whatever they start next is just as amazing. So it's kind of it teases the appetite, it whets the appetite. And then, you know, we move on to something else, and it's just as amazing, huh? Yeah, I can't wait to see what's next. You know, me,
spk_1: 11:47
too. I don't even know E. I really want to talk about tips for getting started. If people want to become a group fitness instructor, I read some of your blog's You talk about how it really is a performance, and I feel like people forget that. And so I love to hear kind of what that process looked like in terms of what training you went through, how you Maybe if you studied through with someone more, any sort of resource is that can help girls become a fitness instructor like you. Absolutely, and
spk_0: 12:20
I get that question a lot, and I think the number one thing is your education. You cannot teach a thoughtful or even a good and engaging class without a very strategic format. At a classic buries everything tells a story. One drill leads into the next one drill sets you up for what's to come. Andi. If you don't have that, it's very choppy, and that can lead to distraction and injury. So knowing the parts of the body, how everything plays into each other, how everything connects and just how to get the most efficient work out within the time frame available is super important. And you can't do that without education. So researching certifications, reading books, listening to podcasts, finding the you know Oh geez in the industry got Peter's in Harley Pasternak. They they all have so many resource is and deliver an amazing amount of information just on their social media platforms that can help you home your craft. I think the second part of I think the second part of the group exercise environment, like you said, is the performance and so taking as many classes as you can from different instructors and different formats. I think the fitness industry lends itself to poaching people here, a quote they want to reuse, that people see a style of working. They want to adopt it. It's kind of the best part that you can make anything your own. Eso finding trainers he can continually learn from with the Berries workout every like to say Everyone is an enter trainer and everyone's style is super engaging. But so different so, But I think the key to that is remaining authentic. You can adopt something, but if it is an intrinsic to who you are as a person, it's not gonna translate so kind of finding your style and embracing it and being open to it on Ben just only on dhe. Finally, I think just really immersing yourself in the entire experience. It's not just about the work out, it's not just about social media. It's about music. It's about connecting to your clients, talking to people before and after class, knowing their goals, understanding how this program fits into their lifestyle. Here in Chicago, I think, you know, fitness enthusiasts are kind of fair weather that the weather is nice
spk_1: 14:56
like, Oh, maybe Oh, my God. You know, the next l the Cubs airplane able to grow a
spk_0: 15:00
beard. And I work out tomorrow morning on Dhe. That's okay, but when you when you have them in your room, you've really got him. So connecting with people before and after class. And I think that's what people. That's what people want from a trainer, and that's what keeps them coming back for more.
spk_1: 15:17
The format makes a lot of sense, and I feel like that's something that you can use that educational piece to really study that, and also, of course, taking classes. The performance aspect seems way more challenging. What did that look like in the really early stages? Like, Did you practice in your room like Celia I got? Tell us, Yeah. I mean, I So I started
spk_0: 15:41
teaching classes in 2009. I was 23 years old. I mean, of course, like I thought I was the shit because I was 23 years old. But, you know, fitness is a very like Clients are empowered to talk about their experience. So if there was negative feedback, like, I certainly heard about it on that feedback, while it's like hard to take is really educational and can help you in so many ways, So knowing that that would probably happen like everyone gets a bad review, everyone gets some negative feedback at one point or another, I was just crazy about preparing and practicing, knowing the bead inside out on my music ends it out. Like I said, I was teaching Ben when I first started. So it was There was a huge element of musicality just knowing my playlist from start to finish and even really like just knowing the stick for the class and feeling confident. And the information that I was delivering Andi, even like the motivational quips that I was saying, I wanted to make sure that I knew it inside and out. And now that I've been doing this for almost 10 years, Oh my God, 10 years it's a lot. It's a lot easier and I don't need a CZ much preparation. But I still get nervous before class because there is a huge responsibility and people are looking to you to deliver an hour of their day that it's really the only time. That's just for them. So you know, it's a lot of pressure, and being as prepared as possible is just absolutely crucial.
spk_1: 17:10
Do you have any tips that are not necessary outside the box? But like more specific that you either used in the early days of that? You use now that people wouldn't necessarily think about whether it's, you know, plugging in a motivational quote here, something like that. When I
spk_0: 17:28
when I first started, I wrote everything down S O. That looks like the program plus what I wanted to say. And that's, you know, motivational inspiration, as well as how you know the muscles in the body and your cardio system are getting involved. I wrote everything down just to have that like mind muscle connection to even like the words on the paper. The hard part with that is, if you're reliant on a script, it's hard to go off of it. So even though it was writing everything down, it was still there were my words and it was something that I believed in. And it was material that I knew so it would help me remember. But, you know, in the end, it was really you know, it came from me. So that's what I would say to people who are looking for like a little direction is if you are relying on memory, it's your kind of up a creek because there's so much going on and something contribute up. And really knowing the material inside and out is one thing. But having to be a part of you is another, so just don't force
spk_1: 18:35
it. That's such a good idea. What was your first class like? Do you remember? My first was 1000 years ago. It was It wasn't
spk_0: 18:45
saying that I remember like it was yesterday. It was like a 5:30 a.m. class. It was super early. I was the only job I could get was like a bad time slot. So I was teaching so early. I remember I will go back like 3 30 because I was so nervous. Didn't sleep the night before and I got a full
spk_1: 19:03
face of makeup because I was like, thinking that that was like what I should d'oh got their
spk_0: 19:08
super early and the first command that I gave. I watched an entire room of, like, 40 people respond. And like you're thinking, of course you're the trainer we're gonna like do what you say. But that was the first time I had said jump and people were like, how high and they just like did it. And it was an incredible amount of power, pressure, responsibility. And it was just one of those moments where I was like, Whoa, okay, this is like, This is serious and at the same time, it delivered a high that I had never experienced before. And that's really I think the best part about my job is I am giving people directions that helped them meet their goals and help them achieve their best self, and it helps them get over. Ah hum of I don't know if I can do that, and I'm pushing them to do it, and that builds confidence and turn. You can change the rest of their life, so it's really incredible people might say, Oh, are you just a trainer? Or are you on Lee Do group exercise? And I proudly say yes and that it's an incredible privilege. Well,
spk_1: 20:25
the fact that you did this slash still do this with a full time job blows my mind because truly, I would say the majority of trainers are solely trans because it's so much back and work that people don't even realize How did you do it and how are you still doing it? I'm sure back in the day did take a lot more time. But still, like all of those various classes, how many hours did you say per week that you dedicate to this role? Well, typically, it
spk_0: 20:56
takes an hour to deliver a class, of course, and I would say it takes that much time or double sometimes triple toe plan and find music for it. I
spk_1: 21:08
think people like okay, you something playlist, and I'm so open, like sharing music, and I think you have to be. But it's also like, kind of like kills you a little bit
spk_0: 21:17
because you're like, I have been in the depths of the Internet looking for the song for, like 10 hours. I'm
spk_1: 21:22
going to give it to you, Okay, but it takes a
spk_0: 21:25
long time to prepare, and it's it's obvious the people who do and the people who don't. So it's really a differentiator if you spend the time and put the time in. One of the hardest parts about fitness is you get paid for the time behind the microphone and you aren't paid for the time it takes to prepare. And that could be really hard for someone who's just starting out. The return on investment may not be there, but it's a long game and you're in it for the long haul, and the potential is there. And that's what's so incredible. Um, and if you if you're good at what you do in your passion about what you d'oh, you know you will rise to the top. You
spk_1: 22:07
talked a little bit about those negative reviews and how those can shape you and how you should really use them to continue to grow. Do you remember a negative review that you had that really changed? How you tell us? I think, as
spk_0: 22:23
a woman in fitness, being aggressive and rough around the edges does not translate to some personality types. I've been called a bitch. I've been called a nag. I've been called really like any any names you can think of positive and derogatory. I have been called S O. There's a way to be aggressive, to be tough and thio get people to respond to you without being harsh. And it took me a while to get there. Um, and a lot of the feedback that I received in the beginning was that the energy that I was putting off waas a little negative and at first that was really, really hard for me to hear because I was so in love with what I was doing. But your tone of voice, your facial expressions and even just how you engage and deliver the coaching cues and techniques can be stand offish if you're not careful. So it really I mean, I would say it's taken me 10 years, and even now I'm still refining it on how to be like, kind of that tough. You just gotta get through it, but you can do it. And I think actually, after having my son has helped me with that because you really have to be so much more communicative as well as empathetic thio, just different walks of life and different even people's positions throughout the day changes. And I feel like I'm a little more evident and sensitive for sure of a person or persons having my son.
spk_1: 24:06
Yeah, and I think the part where you were talking about, you know, male versus female and that role, like people of when they have a male trainer. And they're being, like, really aggressive and like that tough love. But when it's a female, they're like, Whoa! Like they're really taken aback. Yeah, and that's really the
spk_0: 24:27
standard that this world turns by, right, like it's a man's world that pretty much always will be.
spk_1: 24:33
You know, I take that back. It may not always be, but if history is any indication of what was to come, it's a man's
spk_0: 24:42
world, and women have to work harder for the same if not a little bit less of the pie. And that's just kind of how it is. With that comes a tremendous opportunity to set yourself apart. So I kind of look at that on, and I've gotten calls from clients who arrive. I've heard about calls from clients who have said, Well, I don't want to take that class because it's taught by a woman and you're kind of like it's 2018 like Really? Like that's still going on on DSO. It really challenges me to be the best that I can be and to really kind of like defy the odds and the stereotypes and expectations. So not only has that been with the training itself, but also just like voice coaching an Internation and how you use your voice toe work for you as opposed to against you, to be appealing to a wide range of audiences. And when I was pregnant and leading up to my pregnancy, I was super worried about that. How you know it's already hard enough being a woman, you know, when fitness and I mean really any professional capacity, how will pregnancy affect me? And I was really nervous that a changing body would lead Thio a changing relationship with my clients, and I'm just so fortunate, grateful, elated, you know everything appreciative to say that if anything, it made me closer
spk_1: 26:07
with them and I don't want to say I
spk_0: 26:11
relied on my body to get me places. But like I I you see what I'm trying to say here. I didn't realize it wasn't like, Oh, I got a six pack, so don't have to be good at my job. But it was I found validation in my body is Let's say that I found validation in my body and to have that kind of, you know, for lack of a better phrase taken away, I had to really find joys and other part and fulfillment in other parts of the business. And I got that from education. I got that from fine tuning what I was saying the technique of my coaching on. So it was really a tremendous growth experience, just kind of in general, you know, pregnancy as a whole. But I you know, I was worried about that, and I got a lot of questions about being a woman and fitness and their concerns about being pregnant. And I would say it's another opportunity to just fall in love again with the industry and your job, have a new relationship with your clients and really kind of set yourself apart. Well,
spk_1: 27:15
I have so much to say about that because I feel like I can relate in a different way with just being in the health and fitness industry and yeah, before feeling like I had to look a certain way with my body on then. But it's crazy. I think a lot of trainers feel that way. But the clients or the followers or people in the community feel completely different because when they see someone who looks really similar to them, or when they see someone you know going through pregnancy and like what that looks like, I think it's so much more empowering because we're real people, right? We're not these instagram famous like supermodels you by any means. And that's fine effects, like the route that that person is taking their in it in a different industry there in the modeling industry, right, whereas this is truly empowering all different types of people and it's so cool to be able to see your journey. And I think that's why so many of your clients and followers and friends love you so much because you're so genuine and for everyone listening exactly file okay, we'll link over Instagram, the show notes. But It's like it's your so authentic and people see that your clients love you. Thank you. That's like so
spk_0: 28:30
sweet of you to say, and it's amazing to hear I hope so, because there is so much time that an energy that goes into relationship building and it really you know, for me, it's time well spent because changing your body and fitness in general is very emotional, especially for women. And you don't get that without knowing goals and digging deep. And, you know, having conversations that you ordinarily wouldn't if you weren't asking some tough questions on dhe that I think that's one of my favorite parts is just getting to know people's stories and backgrounds and why they want what they want. Because if I know that I can party, I mean, it's group exercise what's not completely Taylor to a person, but I can. I can help give directives that kind of connect the dots anything. In terms of aesthetics and profession, they don't necessarily go hand in hand, I think. Yes, everyone needs to walk the walk if they're talking the talk. But there are many, many, many people on instagram many, many people. You know in outside of our digital world that have perfect bodies that don't know how to communicate, what they did to get there or how to take what they know and give it to someone else. What works for one person will not work for someone else. And if you only know what you did that one time for your body in a certain moment, that's not gonna help anyone else. So you can look at someone online and think, Oh, I wanna look like them. What did they do? And it might not help you when I think that's one of the concerns that I have of where fitness as an industry is trending and where it's going is no. Everything's online. Everything revolves around Instagram, and you know one person's plan isn't another person's success. And doing something and not having your results mirror your expectation is really frustrating, and troubleshooting takes a long time. It's fine tuning diet, it's finessing training, and that can take weeks and weeks, if not months or years and too, you know, follow something that isn't made for you or doesn't educate you on how to like, take a plan and make it work for you is, I think, is dangerous. So I always tell clients like I I'm up for a meal plan. I'm up for a guide if you know how to make it work for you. So even if you're buying something off the Internet or having a one on one training session, it's important. Thio ask, Why am I doing what I'm doing? And if I were off the plan or I was without you, how would I take this method and apply it to something else? And that takes some research and due diligence? And a lot of people don't want to put in that kind of time. They want to be like, delivered on a silver platter. You know their experience, and that's part of my job. But I also need my clients to kind of meet me halfway and, like, put in a little bit of work themselves. It's interesting because people want to
spk_1: 31:53
look a certain way because they think it'll make them feel a certain way. Yeah, however, if they focus on that feeling, I think it would be really interesting to see how their bodies would respond that right, because if the feeling truly is which I feel like for most people is not only love but energy. Like how are you showing up in the world? What is your energy like? You have proper energy, you have movement. You need to have a proper nutrition, you know, And just seeing how their body would evolve just by focusing on that feeling of energy, it could be completely different. Completely different. Yeah, I
spk_0: 32:28
saw in one of the questions that you sent over was How do I get abs and my first question to people, you know, I get that all the time is Okay, Well, why do you want that? First of all, because the cost of being lean sometimes I don't think it's worth it. I really don't. And I think for you know, a person who is genetically their genetics caters to lean. You know, Salim body being figuring lean muscle mass. It's, you know, it's fairly easy or it's easier. But for someone who has to work really hard and monitor their intake from, you know every calorie, I don't I don't know if it's worth it, because we have this one life to live and is it is your happiness depended on £5? It shouldn't be. And if it is, I would say a little self exploration needs to happen before you, like, dive into a mackerel plan. Because, you know, I always say, like, bodies are like bangs. You
spk_1: 33:36
think they're gonna, like, change your minds? I like we've all been there were, like on their breakout were like, I want bangs. I wanna be blonde like, Well, like that kind of was a little extreme, but that
spk_0: 33:46
didn't make me happy either. You know, you lose those last £5 you still want more. So, you know, I think before it was before I got pregnant, I I was in that same pattern. I Well, look at myself in the mirror, and I would think Okay, this is wrong. This needs to change next week. I got to do better. And I did. I never appreciated my body for what it could do. It was only until it changed that I would look at pictures and be like, Oh, my God, that was me. When I know in the moment I did not like how it looked. And now that I'm kind of re entering training, post pregnancy. I'm challenging myself to just be appreciative and look at things in a different way. You know, I may not be where I want to be right now, but every day I'm working to get a little closer. And there there is beauty in that their strength and struggle and adversity is what provides the value to any cost in life. And you have to decide if it's worth
spk_1: 34:46
it. Yeah, but the cost of be
spk_0: 34:48
lane sometimes it's just is the juice is worth the squeeze. Like I don't know, I think finding a methodology of training that you love should be the first priority. And then the aesthetics are kind of the cherry on top. Because how you feel, there's nothing better than feeling strong. And, you know, if you look clean as a result of that, then more power to you.
spk_1: 35:09
Yeah, yeah, it's funny because I want to ask that ab question, actually to potentially debunk something. But I was curious about how you would answer this because we did have so many girls ask the question. How do we get abs like her? And I wanted to say, and this is what I think. But again, I want to hear what you think. A lot of it is genetics. And of course, your nutrition play the humongous role. But ultimately it's genetics, like one of my best friends, literally has had abs and she was eight years old and like, regardless of her side, us. Honestly, if she's like she has abs like he's going to pregnancy right now as well. And she, like, had Abd up until, like, I don't even know how many weeks I'd like. See you think she has a baby, she stills. Yeah, so I don't know. I personally don't think everyone can get abs. But what do you think? No, I
spk_0: 36:07
totally agree. Genetics is I mean, genetics is the baseline factor in anything physical, right? Can you sprinted a 12 on a treadmill? Maybe not My sprint at Berries is like a 95 and I'm totally okay with that because my body and my gate and what's natural movement for me does not really, like lend itself to running fast. My gait is like super clunky, and it took me a long time to think like why you even even one on a treadmill that doesn't go anywhere to run at a 12 5 like
spk_1: 36:45
what? What is what's the underlying like desire here that I could maybe achieve in a different way? So for someone who is
spk_0: 36:52
looking thio, gain muscle like, let's just talk about it. That because ABS AB definition is, is lean muscle mass. It really. I mean, there's so many factors. A lot hinges on nutrition. Off lot hinges on strength training. I think a lot of people, especially women, are very married to the idea that cardio is what changes your body. And it just doesn't resistance training, strength training. That is what does the most work for you in and out of the gym. So, you know, a lot of people are like, Oh, well, how do I How do I get abs like that? And my first reaction is like, We'll get in your time machine and go back 10 years because that's how long I've been doing this, and I just I I love weightlifting. I love strength training. When I'm looking for a workout, I'm like doing double flora Berries or I'm getting in like a solid lift somewhere else. That's just what I love to d'oh. Um and that is what changes your body composition. So kind of leaving your comfort zone of the elliptical treadmill with step mill and getting you know into the weight room is the first step. I mean, first of actually before that is like sleeping nutrition. But like, second time was like getting in tow the weight room. But again, it's it's kind of accepting. There are certain things you just, like never gonna change and then finding, finding that and something else like, I will never have a glute hamstring tie. I've been training my legs twice a week every week for like, seven years, and the definition just isn't there. And there are days where that would really bring me down. And now I'm just kind of like, You know what? It's not really taking away from my quality of life If I'm if I'm not happy today, having that glute ham ty having that teardrop quad is it's not gonna make me happy, either. And of someone who loves to work out, I think we just need to remember we're not a sponsored athlete or competitors, Er, and our performance is not like making or breaking our life. We're not making our money off of, you know, the workout that we d'oh. So it should. It should really enhance our quality of life as to take away from it. So you're putting all of your pressure All this pressure on yourself, like have abs are, you know, get like, you know, a different like boulder shoulders or
spk_1: 39:13
whatever. It's kind of like you need to think about
spk_0: 39:19
what you want, but yeah, for for ab definition, it's It's string training, full body drills. It's not crunches. It's not playing. It's dead. Lifts his chins, that squad to overhead presses on. It's really dialing in your nutrition, prioritizing protein intake and Clark deficit. It's pretty simple. Consume less than you burn. And that's I mean, that's the jumping off point and doing it for a long time. Yeah, it's not just about like eating how healthy quote unquote Monday through Thursday and then doing whatever you want Friday there. Sunday. Like your Kamarck Bounds does not work like that. It doesn't start over. It doesn't reset it continually build. So if you're taking one step forward and as you know, 3/4 of a step back. Your progress is going to be to be slow.
spk_1: 40:09
I have to ask you, what is the hamstring thing that you want? I've never been a that's like a shelf now, so it's not the show you'll see. Like you go to like the Explorer
spk_0: 40:21
page on Instagram and you see, like bikini competitors. Posing is a huge part of their sport. So when you see like their backside, they always kind of hinge for and they stick their butt out and you see that little pop of connectivity from the glue to the hamstring. It's like a little that comes out and you know, to me, I'm like, Oh, girl,
spk_1: 40:42
yeah, you look good, I e yeah, I like I really want that. Or just like, even like the teardrop like with the quant Look, Let let let's just think of the back. Any leg definition is what I want, but that's just it's just
spk_0: 40:59
not it's not how my body is made up
spk_1: 41:02
on, but that's okay. Absolutely cardio cardio. We need to talk about cardio because I love that, he said. You don't do that much luck, Thio, and we know that so many girls think that that is the secret to getting the body that they want is just running on their lips ago, going on the treadmill, whatever it ISS cardio, cardio, cardio, that's all you hear. Can you talk about that and talk about also like, if you, you know, are focusing on that, there's probably too. It's probably detrimental to be running all of those miles all the time to your body. Well, if it just depends what your goals are. If your
spk_0: 41:45
goal is to do a marathon, obviously you have to prioritize your endurance running and endurance training. If your goal is to put on muscle or get lean or tone up, you have to train for those results. And cardio does not build muscle. I think a lot of times women feel chained to cardio workouts by default. You walk into a gym. There's a ton of people everywhere. There's all these guys slinging Wade's grunting, staring, looking like kind of being grows, and it's easier and more comfortable to just kind of remove yourself from that and get on a treadmill or get on the elliptical step. Mel and I definitely think in any program even if you are looking to gain muscle, there is a role for cardio, high intensity or study state. But combating that, you know what's the What's the word Jim? Intimidation of, of knowing what to do or being okay with being like a little uncomfortable is absolutely crucial. If you want to put on muscle, you need toe lift. You need to strength training. You need toe. Apply resistance to your body to change it, and you get that from lifting weights. So I think Thio feel comfortable doing so. It's a little bit of education, knowing why you should be lifting to change your body and then knowing how to lift. The best part about fitness is there are 1000 different ways to do something. Nothing is really considered wrong. You could have poor form that could lead to injury. But even form is individual to someone. So, really, if someone were at a gym judging someone else, I would say that person has a lot more problems than you be done receiving because like you're there to do your thing so you know not to worry about the rest. But yeah, girls get get off the treadmill get off the track. Well, you know, track records again. Everything. Every everything has a place in a time. But get into the weight room. I shouldn't say, because that is what will change your body the most efficiently and in the most effective way.
spk_1: 44:03
What would your advice be for someone who is looking to create a
spk_0: 44:06
workout routine? I think starting from how much time do I have and what's realistic? Ah, lot of people you know will say, What's the What's the magic formula or how many days a week should I be working out? And my first question back to them is, Well, how much time you have? Can you work out every day? Can you only work out three times a week? And from there you can plug and play what you're doing and how you're putting together a program. If you only have three days out of the week, you have to be super efficient. So I would say Do full body or split it up full body versus upper versus lower. If you can work out six days a week, maybe focusing on body parts splits like we do it buries words, arms and abs back and chest. I'm having a dedicated leg day. Like I said, there's really 1000 ways that you can put it together. It's kind of like a puzzle, but when you're thinking about frequency and volume, it's what, what's realistic for me? And what do I love to dio? If you don't like having a dedicated like day, then don't do it. If you don't like having one hour in the gym where you have this whole program to do, don't do it. Take 20 minutes every day and focus on something specific. It's it's what will set yourself up for mo success, and you're looking at it like a chore. You're not gonna want to do it, but if you're into it, you're gonna want to get there in
spk_1: 45:34
terms of the actual amount of time that you're working out. What would you recommend in terms of, you know, maybe 20 minutes to an hour? Is there ever a time where it's like you're not really doing anything for your body? I think as soon
spk_0: 45:51
as your form kind of gets really sloppy, that's the key indicator that it's time Thio take a break to call it a day or two. Move on. I am a proponent of lifting to failure and lifting to fatigue. But if you're doing so in a way that sacrifices the integrity of whatever drill you're doing, you're not. You're not moving yourself forward so again, it's kind of How much time do you have? If you only have 20 minutes, then you know you really want the most bang for the buck. Maybe it's focusing on a dead lift protocol where you're lifting super heavy for a low amount of reps and you're taking a good quality rest to get back in or you have an Amram and you want to just kind of power through and go ham for 20 minutes straight and it's up to you what you want to do, your goals and you it takes a little bit of due diligence to figure that out. If you're the type of person that only feels like they got a good workout in, if you're going for the whole time, then an am Grampus for you. If you're okay with a little more stricter of protocol and precision is what makes you happy than lifting super heavy for six or eight reps and taking a two minute break. That's time well spent again. There's 1000 different ways that you could do it. And it's making yourself happy. Yeah, absolutely. Why does your workout routine look like right now? Obviously, I'm back in the red room. So I took a bit of a break from Berries post pregnancy because I really wanted to focus on rebuilding my foundation for strength. So I did a lot of just total body drills that were, you know, slow and steady. No balance, no plyometrics really focused on total body. Full body movements, push ups, dead lives overhead presses things like that. And now that Beckett Berries, I will do Chester backdate Always ill. D'oh! The button lined it always. And then one of the full body days, you know, without a doubt, if I could get in more days than absolutely on dhe, just like strength training. And so the program that I'm putting myself through now has an upper body day, a lower body day, and then thio full body days. So whether I do that at Berries were on my own, that's just kind of what I'm doing. But I make sure to revolve my plan every three or four months. I'm not like an eight week person or a four week person. I like to really get into the weeds off whatever I'm doing and perfect every red perfect every drill and make sure that I'm focusing on a progressive overload. So not only is that doing the workout, but getting heavier week to week, and maybe it's every couple of weeks. But by the time I'm done with the program, I'm lifting 20 maybe 30% heavier than I was able to in the beginning. And I think that's the really whether it's group exercise or a solo work out. That progressive overload is what is important. It's continually getting a little better, whether that be duration, whether that be frequency, where be volume, Whether that be a decreased rest time, you're not getting complacent, and you're not just going through the motions,
spk_1: 49:20
Absolutely so in terms of your workout routine that you are moving towards because you mentioned some of the workouts you'll do. It buries the other you'll do at a gym. What do workout at the gym look like? Are you more so like the sex versus wraps. Yeah, so,
spk_0: 49:35
um, right now I'm doing accumulation program, so that is focusing a lot on volume. It's three or four sets with 12 to 15 rebs on DSO. That's that's That's quite a lot of my workouts will be anywhere from 45 minutes to an hour, but right now I'm lifting a little lighter so that I'm able to go for longer. And my next program that I put together for myself will focus on intensification, where it's heavier weights by maybe 30%. But the refs are only like 9 to 11 or 6 to 8 on, and that's how I like to kind of toggle back and forth is variety and that set. So, like I could be doing, like the same program week after week. Look, I'm basic. I don't know creativity, but that's how I'll keep things interesting. Will be load volume on frequency,
spk_1: 50:32
and then, in terms of the purposes behind them, can you give us just the generic purposes for the high reps? Yeah, observer. It's like, you know, you're only doing 123 Yeah, I think I think a
spk_0: 50:46
lot of people get hung up on that and there's our media caters to
spk_1: 50:52
for long, lean muscles. Do three sets of 20 with lighter weights, and that's not
spk_0: 50:57
necessarily true. I mean, it can be if you were working a smaller muscle group, but having the base for your strength foundation requires more like practice and a little bit. Maur let me see. It requires more consistency and more repetition. So if I'm starting the client who is new to working out accumulation is the goal. At first, when I say accumulation, that is Maur reps and fewer sets that not only do they get the repetition of the drill, they can perfect it. They can get the feel of it. They start to know when their exhaustion sets in and they can work up to going heavier. Intensification is heavier, wraps last sets, and when you go heavier, you like, open yourself up to injury just because you're lifting heavier. So that's never something that I prescribed thio, a beginner or really to someone who isn't quite sure of where their limits lie or what their body can take. So you need a little bit of experience before you go heavy, to the point where a six rap set is effective for
spk_1: 52:17
you. Yeah, I agree with you with the media. You do here. This is better for you. Wanna leave now? This is for building muscle, But the point of one you are talking about really? Until fatigue. I mean, that is, I think, what is probably the most important. I could be high wraps for lower. Yeah. I mean, it really can
spk_0: 52:37
be any rep or set range. What's dependent are the weights that you Jews. And if you're you know, I always say it buries your If you're oppressing your water bottles all day, you're not gonna get the body that you want. You really have thio put applied resistance to whatever muscle you're working to change it. And I mean, that's like, what's happening on an untamable when you left. You are creating micro terrors, like in your fashion in your muscles. And that repair is what promotes growth. Um, and you're not gonna get that breakdown if you're just like curling a £2 weight or impure curling a £5 weight on. But I think a lot of women are hesitant to lift because they don't want a dog and our bodies are just really not wired that way. We don't have that much testosterone to, like have this insane muscle growth. Um, And if you're feeling like your ball quim, you know, muscle growth and muscle lives underneath that. So if you're feeling like you are looking bloated or your pants are a little tighter, I would suggest looking at your nutrition and re allocating your calories or taking the look and revaluing your chlorate balance. Because if you're not, if you're not losing weight, I would say your weight training isn't necessarily the culprit. It's probably what you're eating,
spk_1: 54:09
and I don't know if this is true or not. But way back when when I swam out Highest state in the beginning freshman year, you know, we're introduced to a whole different type of weight training, and a lot of us especially I remember me. I had so much water attention and it end up being fine. But I was talking to my trainer from back home, and he was like Sometimes when you are introducing a totally different type of program, you will have this water retention. Yeah, in the beginning, and that's okay. Actually, I'll completely go down. But that's also something to be aware totally. And
spk_0: 54:45
when you're creating these micro tears in your muscle, it's That's inflammation and a little bit of a demon can happen. It's temporary, and if you feel if you feel like it isn't like, I would definitely consult like a practitioner or expert. But it's yeah, it's normal. And for people, I think that's that's where the phrase trust the process is because your progress is. First of all, it's not linear, and it's not today and tomorrow on Lee. It's over the span of a longer duration and you will fluctuate. You will go up, he will go down. You know the scale will move, your body will change and it takes a while. People don't want to hear that, but it takes months and months and months, and if you're constantly changing what you're doing, that consistency won't be there for you. I think programs that are on Lee, you know, for weeks or eight weeks and then it's one and done. That's there's danger in that because you're not giving the process. It's full time to really do it staying and you're moving on to something that's different or moving on to the next and then saying, Well, this isn't working for me And I think a lot of times it's just you're not giving enough time to really set in and work.
spk_1: 56:02
What would you say would be a good amount of time to give something when you re evaluate and say like, OK, this has worked or Oh, gosh, this definitely didn't work. Now I need James something. Yeah, I would say
spk_0: 56:17
three months is a general sense of when I'm looking at myself or I'm looking at a client and you've been doing this now for like 12 weeks or so, Like let's take a look at like what? What this looks like. What are your lifts in the gym? What are the numbers of the weights? What are what's your core balance and, like, where? Where can we make adjustments on DDE? Even if you're experiencing success, you have to do that. You always have to be changing in order to evolve and really taking a look at what you're doing to make sure you're not in complacent territory s. So I think you know a lot of guides that are being sold are six or eight weeks, and I think that's fine. But then you just need to be prepared with what you're gonna do after that. And what I love about certain plans is if they delivered the upfront of this is why you're doing what you're doing. Then you have that education to be like, Okay, this is what I'm gonna do afterwards. Andi, this is how I can continue my progress as opposed Teoh. Right. Well, that's done. So I'm either going to start it again and do the same thing that I have done or, you know, change something else or, you know, the worst case scenario just stopping in general. But it's everything that you do. Your evolution has to be the priority, as opposed to just like, okay, Like it's been It's been three weeks and I've been working out, and I've been eating salad and technology and nothing's changing. So this must not be working for me. I mean, anything is gonna work if you're you know, if you're in a Clark deficit, any diet is gonna work for you. If you've never worked out before and you start working out, it's gonna work for you. You just have to have give it time to do so. Absolutely. Do you focus on walking at all? It's funny that you ask that because I really just started thinking about like my my metabolism from like a non exercise standpoint and how small changes really do add up on. And I've been putting a lot more focus on that, more so than I ever have been. And I don't know if I would have done that if I hadn't had my son. Because in the six weeks that you're postpartum, your practitioner says, like no exercise, you're not cleared to work out most of the time for six weeks and so on. And I was not on DSO in that time knowing that I could do really Waas walk. And I was like annoyed with that at first, like really restless, but an actually study state. Cardio has a time in a place, and for a postpartum woman, it's like amazing to just get out and move and being fresh air and just kind of like, get things going again. Um, you know, taking taking the train, you know, walking to and from the bus like as a poster, just like getting in an uber or getting in your car. I mean, those are small things and choices that has an impact on your metabolism from a non exercise standpoint. And those are all things that kind of Relais are changing body and a non sedentary lifestyle. Walking
spk_1: 59:33
is so much more important than people even realize. I think you guys like I feel like it's already been an hour just crazy. Oh, my gosh, we're definitely having you wanna get because I really want all about nutrition, but just bringing up your block. Really, really, with the 4% like I love that mentality, you know, it's just 4% of your dates, one hour, But I think sometimes people focus so much on that they give themselves at one hour and then they said all day. Yeah, and I'm like, No, that's like you need to move. Movement is you, Yeah, Yeah, that's that's That's such a good point
spk_0: 1:0:10
because I'll have kinds are out. Get G m's from people who are frustrated with their workout, and one of my follow up questions is What are you doing the rest of the day? like your workout is such a small portion of your day and your life. Really? What are you doing outside of that? That is either contributing or sabotaging. And
spk_1: 1:0:35
one of the most
spk_0: 1:0:36
important things is your recovery is sleep is resting, and people like don't really want to hear that, because now, like our society,
spk_1: 1:0:45
is like, well, sleep when we're dead. The crime is all about the hustle and the, you know the dream is free. But like, you really have to
spk_0: 1:0:53
take that time to rest and recover so that you can, like, go in guns blazing. You know, the next day or the next week and, you know, a recovery day, Is it really that important? And I think it is. And untying a nice long walk can be a part of that. And that is movement, That is, those are endorphins. That is fresh air going through your system That improves your mood. So, yeah, walking, walking. What's your recovery days look like? Uh, my recovery days are I mean, now they're busy. They're
spk_1: 1:1:31
I just like characters, recovery of fleet. But for me, you know, I have a
spk_0: 1:1:35
four month old, so I don't really like. I'm kind of like taking what I can get. And, ah, lot of times it's like, Okay, I can work out today or even get a manicure or I get work out or I can put my son to bed and I have to make those decisions Thio enhance, like my quality of lately. Sometimes I'm like, just like I don't wanna work out like I really need a manicure. I don't want to work out, because if I d'oh, I'll miss putting my son to bed and I'm not going to see him until the next day. And so my recovery's are kind of little different. Like I think, before I add my son and I had all the time. You know, Thio myself. My recovery days were, you know, sleeping in or yoga or Pilates and applies. And yoga classes can certainly be very challenging. So, like don't like, misinterpret that, like I would use a recovery day for mobility or lengthening or stretching type practice. Um, and now I think recovered A is like getting
spk_1: 1:2:35
like focus. You don't tell the girls I love that. So before having Luke, was it once a week or How often would you take rest days? I would take rest days anywhere
spk_0: 1:2:46
from once a week to three times a week. I think you know, consistency is key for working out, and there is no magic number. But it was a general guideline. I would say if you're getting in three or four workouts a week, you're putting yourself in a really good positions of What are you doing on those other days? You know, you're not like eating crap. I always tell people like Don't eat shit just cause he worked out and then don't eat. Don't Egypt because you're gonna work out the next day but prioritizing recovery, taking a stretch based class or phone rolling or even just like focusing on hydration getting sleep, it's all super important.
spk_1: 1:3:28
I want to talk a little bit about soreness and good sore vers bad sore And also, you know, let's say you wake up and you're just like like, right now. I took a boxing class two days ago, and it's funny because yesterday I was completely fine. Today, I can't move so slow are delayed onset. Yeah, so it's usually like
spk_0: 1:3:49
48 or 72 hours is when the peak of your soreness will, like, really set in. And I tell people like you should leave the gym. When you're just starting out wanting more, you should walk away, and you should think I definitely could have done more. It's, too. It is. Once you have experience and a comfort level with your ability, Dad, you should walk away from the Jimmy like Oh, man, I couldn't I couldn't have eked out one more run even if I tried, because it's dangerous. And even now, the days that I'm super sore. I'm annoyed, quite frankly, because debilitating soreness takes away from other areas of your life. Like now, Like I have a kid to cart around. I have a stroller that I need to lug. I am like schlepping everywhere I go in and,
spk_1: 1:4:40
like, I'm on the floor with my kid and I'm rolling around in picking him up.
spk_0: 1:4:44
If I have muscle soreness, that's getting in the way of that like that's annoying to me. And if I'm sore from one workout, I can't focus on the next. So soreness is not an indicator off a successful work out. It's an indication of okay you're using a muscle that you maybe not have used in a while, or you're doing something that potentially you weren't ready for it yet. So what step are skipping or what are you not doing to prepare you for that? That I would look at for the next day or the following week? And when I was getting back into the gym post pregnancy, it was very, very cognizant of that and aired at the side of caution to avoid all of that.
spk_1: 1:5:29
It's that love that you said about soreness is not equal a good workout. Yeah.
spk_0: 1:5:35
Yeah, and I You know, I think it is gratifying. It feels good to be a little sore. But if you're going into the gym and your super tender and you know your workout is needing to be adjusted from the workout that you did before or the workout that you did you know the week before, you know, you have to be careful, cause, like, how much progress are you really making? If you're going into something not fully recovered,
spk_1: 1:6:00
I am gonna ask a couple more questions and then we're gonna D'oh! Podcast number two with you on. I really want a ton on nutrition That will be for the next, of course, being a fit mama, we have to talk about that. I think that's, like probably, like, really far off for your subscribers were like, What's that, baby? You? Yeah, but but on the college girls as much. Maybe so How do you continue to say, educated on health and fitness, redeem everything and
spk_0: 1:6:39
anything and listening? Thio. People that I trust. So, like I said, fitness is super saturated, especially with social media right now. And it's up to, you know, the individual Thio kind of find their mentors and professionals that they trust. So I spend Ah lot of time looking for those people. And then once I bind them, I do research on who they trust, and that's kind of how I find my network on. And then I, by their programs or I subscribe to their podcasts or I get the certifications that they got. Um, it's not just like a monkey see monkey do kind of thing. I really think Okay, Aye, there's a trainer. I think he's in San Diego and his name is Brett Contreras, and he's just like, amazing and he is so smart. He is, I would say, the leading expert in strength conditioning, calm like the glue guy, but even more so than that just building a muscular body. He's a PhD and has just been in the scene for decades, so his education may not be what I need for my life, but I'm considering it. Or if it's not that, what is it and what what is? What's he reading? What is he contributing to? What articles is he writing? And I look at that for how I challenged myself to evolve also what's going on in my life? I was just pregnant now imposed part of How am I educating myself, too, in turn educate other people? So it's really kind of fine. It's finding the people that I want to learn from and then buying, not necessarily into their plans, but at least into there. Education.
spk_1: 1:8:38
Who were the two people that you mentioned at the beginning of the podcast that influenced your wellness journey? Oh, Gunnar Pearson and Harley Pasternak. Yeah, those good resource is, I think, Yeah, I think I
spk_0: 1:8:49
mean, they are, you know, two G's in personal training and they are no bullshit like
spk_1: 1:8:56
Don't do not go for thanks to you that if you like your handheld there, pretty much like this is this. That is that. But they're so
spk_0: 1:9:03
smart. And through the work that I had done with Propel last year and the year before that I was exposed to them and attended panels that they were both a part of individually and separately. And I just I really liked their style of no nonsense. And, you know, again, you just kind of pick and choose what you want to take from the people that you have access to, and that's how you form your own opinion. And that's how you form your own style. And that's really important because even even though you may be looking to someone else to tell you what to do, it's still your body, and it's still your life on DS. Your goals and people aren't going to know that. So you really have thio. Stay true to yourself and be your own advocate. Mmm, so
spk_1: 1:9:47
good. What are your three favorite people to follow on? Instagram really help in wellness
spk_0: 1:9:54
three favorite people. So Nancy Anderson in Dallas, she is a former Barry's trainer. She's absolutely amazing. Her handle is at Nancy Anderson Bit, and she is a pre and post natal expert as well as nutritionist. So she definitely caters Thio, a post part of a woman, but just has so much information from a nutritional standpoint, she's just a bad ass. So I love following her on Dhe. Then, of course, I love following really any of the various traders because they all just have really engaging personalities. And their social content is hilarious and effective and super inspiring, Just like beautiful bodies everywhere. Um, see, honestly, not really in nutritional, the nutrition or fitness space. But just like these, like Mima counts. I think you're so funny. I laugh out loud and humor. I think it's just really important element to incorporate into your day, so you just don't take yourself too seriously. Yeah, what's a good account we can follow from? I love a girl with no job Or actually wait. I'll have Thio have to get back to you on this. But one of the trainers, Matt, die in Chicago introduced me to an account that is so funny. I laugh out loud. He does a lot of impersonations of the Kardashians. Look out! Uh, it's so hysterical. Benny Drama seven. Hey, Kill, impersonate like Britney. And like all,
spk_1: 1:11:34
I think he's my
spk_0: 1:11:35
favorite person to follow us right now because it was just hysterical. And if you take social media too seriously, you're gonna drive yourself insane.
spk_1: 1:11:42
So my God. Yeah. And then what about a favorite book that you recommended? Charge Girls a favorite book when I read this
spk_0: 1:11:53
a really long time ago, and it just kind of stuck with me. It's called Zen and the Art of Happiness. And it really there's the whole shtick is you know, the universe has your back, but not without a little pro activity from you. So like what's meant to be will be. But you really have to be open. And you really have to be committed to receive
spk_1: 1:12:20
it. Yes, up my alley. It's good last question. What are your top two exercises for arms, midsection and booty? My top exercise
spk_0: 1:12:36
for everything is the dub left. If I had to do one drill for the rest of my life, it would be that the focus is gluten hamstring connection. Of course, but it is a bowl body drill and it strengthens your arms. It includes the core on the back as well, so obsessed with that as well as the trust press and a narrow or reverse roe. So, like a lot of these drills, I love them because they have a primary secondary and tertiary focus on DDE. I don't have a lot of time and I gotta get in and I got to get out. And so I do drills that kind of target a lot at once on maintaining good form. So for upper body, I love reverse Rose. I love chest presses and all for a good hammer girl on dhe, then for the core dead lift and chins, I think are like the most effective drills that you could. D'oh. Yes, So that's like pull up. But your palms are facing your body. So pull of your palms face away from you and chin. You're his little more narrow of a grip and your palms of using your body on then for legs, glue, bridge, hip thrust, hip press, or like a linear leg press And then, yeah, don't live just for drill.
spk_1: 1:13:57
I do love this. I love single like that. For some reason, I got what gives an element of balance all menaced ability on its full body. Well, thank you. So thank you. But have you seen my great? Where can everyone find you? I'm on Instagram at
spk_0: 1:14:17
Kate Lanier, K t l E M E R e, and my website is the 4% dot com all spell, though on
spk_1: 1:14:26
I can't wait to have you back on it. We'll talk about the 4% and nutrition because you are so knowledgeable on all of that. And I feel like you've also tried everything I've tried. I really good perspective. Thank you so much. And thank you guys for listening. If you had any questions for Kate just g m us. We'll make sure to ask your next time. Bye, guys. Charged girls. Good morning. Yes, I'm talking to you. Was time to get charged up? Cousin stays 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, huh?