Coaching and Getting Coached with GDanielsFitness: PlainGains Podcast Episode 2

0:09 Speaker 1 Welcome everyone, to the second episode of the plane games podcast. Today we have a special guest Georgia Daniels. I'm sure a lot of, you know who she is, but she is a bikini, competitor aspiring Pro, bikini competitor, and a person that I went to school with, okay? 0:25 So Georgia I have a scene to set for you just so you can Introduce yourself. So let's pretend that we are in a coffee shop. That has an unbelievably long line and someone is standing next to you, waiting to get their coffee and decides to strike up a chat with you and asks, you, what you do for a living? 0:45 How are you going to answer that 0:46 Speaker 2 question? I always tell everybody. I'm just a coach like, I know, I just hate responding that I do social media. I think that's so, like, I hate when people say that. So, I just say, like, I'm a fitness coach. It's usually pretty obvious. 1:01 Mmm arms Out on. Just I say I prep people for shows and that kind of stuff. Yeah. Like if I were like just chatting Misfits how I respond, as, I feel like a common question, you might get, is, how did you get your delts? So big, is that a question you get often when 1:17 Speaker 1 Orangutans off, 1:19 Speaker 2 very genetic triceps and shoulders. I feel like first, my dad's massive, as well. Like, that's just pure genetic. I also got a response, but, and then since day one, like I used to train with my dad, in high school, I was like 16 years old and we work like sever. 1:37 No. But I did track every single day of the week. So I have been doing triceps like since day one and now, it's been like, eight years. I've been training all, I'm so yeah. It Is yeah, genetics and wanting them to be massive for a really long time. 1:53 Speaker 1 That's awesome. So, you've been training for a long time? Can you tell me a little bit about your journey with training and how you got into bodybuilding and deciding to create a social media 2:04 Speaker 2 account? Yeah, for sure. So, definitely not to be like luck, you know. But life is so so funny. And I've started lifting just for sports and stuff like that. And I came to school Not really necessarily thinking it would be something I took really seriously. 2:22 But when you're used to being competitive your time, like tend to find that outlet somewhere else. So I started seriously lifting and then I hired a coach and I wasn't sure really where I was going to take it. Honestly was talking with some other friends and I thought I was going to power lift, but I hired a coach just because I knew nothing about nutrition. 2:42 Like I was going, well, call in lifting and I was like, I knew the puzzle pieces. Missing was not eating right. You know. And so yeah, it was my second year of school and I was like, okay I need to be eating protein but I don't really know anything. So I hired a coach from someone I saw on Instagram that I knew a lot about nutrition and she literally was like, you know what, you have a really good shape to body build and I was like, you know what, whatever you say. 3:10 Yeah. And so from there, I just started growing in. I did like a really big growing phase and then did my first show and it was during Bed. So, it really like, made me get really, really serious, really 3:22 Speaker 1 fast. Yeah. 3:24 Speaker 2 And so that's where we went from there to start bodybuilding. 3:27 Speaker 1 That's crazy. So, is it the same coach? I, you still have now 3:30 Speaker 2 know. So I did, recently switch coaches. Okay, I started this prep with a new coach, which was a very, very hard decision for me, for sure, cause I've done six shows with her right. She's an absolutely amazing person, but same like first, there's a time difference and it just a lot of a lot of factors. 3:47 Ders. But having somebody that like, in a way scares me, like not the menu coach Brendan scares me, but the coaching company, I'm with the owners. It's my coach now, and so, yeah, I am. 4:03 I'm very confident with my decision, glad that I did do that, but I've been with him since the beginning of this prep, so 4:11 Speaker 1 that's cool. So that's pretty interesting. I know a lot of coaches have really different training philosophies. So, the interesting to hear like, what are some differences that you've noticed with the two different coaches. What did you like about both? 4:27 I'm sure obviously both are going to be great, but it's really the might need differences. Do you have any preferences between different training Styles or stuff 4:34 Speaker 2 like that? Friends. Like you said, like how, what kind of Coach you need? And I say this a lot, but I think if I were to start with a serious Coach that I have. Now, when I first started bodybuilding, I probably wouldn't have stayed with it, which is a really nice a, but it's easy. Me too until you've done a show to know that like what you're working for. 4:52 Hmm, and I'm just a person. Like, I didn't really know if I wanted to body builds. Like I was first. I was 19 like, yeah, it was going to be something I really would like to do. And so I think if I had a coach that was like a hard-ass, I think I wouldn't first. I yeah, I wouldn't have liked it as much and I think like her training philosophy is very, very different. 5:11 Like she definitely cares more about the, like the relationship with the client and like the mental Side and being a friend, which Great and amazing. But I needed somebody that was going to tell me like, okay, you're not ready, you look terrible and I, you know, he wasn't going to fluff it and yeah, also is really iffy at the beginning about wanting a male coach. 5:32 I wanted a female coach and now that's true. Yeah, I'm ready. Like I wanted a coach that was nearby. I see them pretty often so that you could Houston a lot. But yeah. He's very like serious and like tells it to me straight which I really didn't. 5:47 Need. Um mainly for this next show like I do truly believe this is the pro card season and it's go. It's somebody that was like actually going to be like okay we're not stepping on stage because you're not ready. Yeah. Push me to death which is what kind of takes. 6:03 So I was willing to give What it Took, but I just need somebody that was going to not fluff anything and she's still a friend of mine, but it's a lot of line between coach and friend is hard. But once you've crossed it, once you start prep, sometimes it's hard to put. That wall and be just a coach again because you're not gonna like your coach. 6:21 Hmm, you're not going to and so yeah, I needed somebody that very strictly had, you know, that line of when I'm a coach, I'm your coach and I'm going to do what it takes to for you to win. So, 6:36 Speaker 1 yeah, those are some really good points. I think your point about different coaching styles with having one person. That might be a hard-ass. Whereas another person might be a little bit softer, appeal to more the emotional side. Is really useful for a lot of people that are particularly not interested in competing per se, or maybe they're getting into the gym and they don't know what to do. 6:55 I see a lot of those people especially in commercial gyms where they sign up for their first ever training session, and the personal trainer, absolutely annihilates them, they do like, jump squats and like everything to failure and then they never come back to the gym anymore and that just sucks. 7:12 So I think, definitely looking for a coach that suits. Your needs better is something that a lot of people could probably do. Lightly better. So that's, that's pretty interesting. 7:21 Speaker 2 So, and that just, yeah, it was, it was just one of those things where it was just like, I needed somebody that was going to the training style and everything is just completely different. And yeah, you said it's like, use trial and error and you don't know until speaking with your coach. 7:37 Yeah, coach, whether or not they're the coach for you. So, but at the same time was a balance. I mean, I was there with her for three years. So right. It got to the point where I was like, okay I just need something different. 7:47 Speaker 1 Ain't ya. Now that makes sense. And I mean, clearly it's working. I do want to know what was your stage, wait for your last show? 7:56 Speaker 2 130, 7:57 Speaker 1 130. And what do you think your stage way? It's going to be for this upcoming one. 8:00 Speaker 2 I definitely have for size on me. We're thinking under 130 pilot 8:04 Speaker 1 128. Okay? But soak a leaner but bigger. You're way bigger. 8:11 Speaker 2 I I'm intrigued myself. It's definitely the heaviest I've ever been this far out but I do. Yeah. Like I feel like I'm at a good body fat for how many weeks out I am. So it's every season it's different challenges come with it in like I look different every single show and I think some better than others, you know. 8:31 And I think last season, although I had more mass like my I've done three season my last two seasons, I post up on say about 130 and I had more size every show. And when you have more sighs sometimes having, Less body fat is needed so it's not making you look a little fluffy, right? 8:51 I've gotten lead our last show to be able to see the definition. I wanted. So this season because I have more sighs. Sometimes it's going to take you again. Yeah, a little bit more lean to kind of see the development to that. I'm wanting to see. 9:04 Speaker 1 That's interesting. So your I think 14 weeks out, as I 9:07 Speaker 2 right. Okay. And like two days, three 9:10 Speaker 1 days, okay? So then and I think your rate was what right now, like 150 something, 9:16 Speaker 2 Yeah, so I think my new love yesterday's. 9:18 Speaker 1 151 0. 151 km/h /. Nice, dude. Because I remember when you're at school with me like we were relatively similar size and maybe I had you on a little bit, but now I think you're blow me out of the water. 9:34 I finished my book at 157 and I was reasonably Fluffy at that point. So 9:40 Speaker 2 I was Bloody, don't get me wrong. 9:42 Speaker 1 But yeah, no I know. We're 9:43 Speaker 2 both Lucky. Yeah. 9:47 Speaker 1 Okay 164. Yeah I can't even imagine touching 160. That's crazy. 9:52 Speaker 2 I did feel big. Yeah, extra body fat on me though. Like I could have I could have stayed a little bit tighter. Yeah. Sometimes it's offseason. You needle to need some time. To give yourself a little leeway. Mainly. Yeah, 10:06 Speaker 1 yeah. And yeah. So I'm down to 143 this morning so pretty pretty fast. It's been six weeks for me now. So I'm going a little bit fast, but I'm obviously not going to get as lean as you are going to be. So you got a little bit worse than I do. 10:21 Speaker 2 Well I got a lot to drop. Yeah he seems confident that we're going to get 10:25 Speaker 1 there. Oh yeah for sure you're going to be there 10:28 Speaker 2 but it's easier to just not think about the end weight which is why I also I don't tell a lot of my clients but I want their stage work to be. Yeah. Bart have to like think about that but really like I know we can get down to it it's just one day. 10:43 Yeah. 10:44 Speaker 1 I also finding like figuring On a stage. Wait, I think it or even just like an end of cut. Wait, for a lot of people is complicated just because people hold a lot of different amounts of glycogen and water, and fiber, and all these different things. So you may think like, oh yeah, I look like I'm roughly, I don't know like 23 percent body fat and you can do like the math calculation, figure out how many pounds it would be to like get 25 percent or whatever for a guy, but realistically, you're probably going to be losing more weight than that. 11:12 And the actual amount is is not obvious. So I think you're right. Going week by week and looking at the physique pictures that pretty good way to go. 11:21 Speaker 2 I think it's just Brandon's very seasoned, he looked? Yeah, he knows I'm fully confident. He's probably right with my well, my stage way, it's going to be so yeah. But yeah, some weeks, I mean, I lost three pounds last week. I don't, you know, it's 11:33 Speaker 1 just yeah, I'm sure you have the same some weeks. It's like you lose nothing. And then the next week, it's like four pounds. And you're like, what was happening? 11:41 Speaker 2 Yeah. For a little bit too, and then I dropped. 11:44 Speaker 1 Yeah, 11:45 Speaker 2 nine pounds in two weeks. 11:46 Speaker 1 Wow. Yeah, 11:47 Speaker 2 but a lot of it was stress and just like cords all related. I believe 11:51 Speaker 1 definitely, especially with women periods and stuff too. So yeah, yeah, yeah. So what is a normal day of eating look like for you on prep right now? How many calories you got? If you're comfortable talking about 12:02 Speaker 2 that? They want to know the thing is like, yeah, this is the lowest. I've eaten this for out. So that's why I'm like this season. I'm like, oh, like we're pushing it. My first show Peak. Like a peak. We put two weeks out. 12:18 Let's say is whatever. Now, 14 weeks out and so right now, we're like completely natural. We're not taking anything to like, I'm not natural obviously, but I'm not taking anything right now to make me lose body fat faster. So yeah, I'm sitting at a place where I'm eating super little and trying to push, but my body just wasn't responding and sometimes that takes pushing harder. 12:38 Mmm, so yeah. I mean 12:42 Speaker 1 yeah, no, I'm sure you're kept notes 12:45 Speaker 2 but it's definitely. Lee, like, Too low, too low. 12:51 Speaker 1 Yeah, no. I know what you mean, sometimes it takes that and honestly, I feel like maybe this doesn't apply to you but a lot of times, starting out your diet with lower calories as a little bit easier, when you're carrying a little bit more fat just because you have more fat to use this energy and you might not be quite as hungry as you are, when you're like completely diced and eating it that much. 13:12 So it's nice to to go really low calories at first steep deficit and kind of eat your way in. The show. I know a lot of evidence-based coaches like doing that where you get really shredded and you're like maybe three or four weeks out and now you start like increasing or reversing up until your show. 13:29 So you can be a little bit more full and stuff like that. So I'm sure maybe that might be your coaches plan or we're just playing it by ear is. We're always about being ready, early. Yeah. And being able to reverse them to the show. Is so yeah. So so powerful. 13:44 Yeah. Not just barely even having a refeed until we get like that. But we still, we get to yeah, honest, great. But I think that is going to be the end goals that we get like super lean were super ready. And then that way we can look a little bit more full when we get on stage. 13:59 Hmm. So I think that's hopefully the end goal. Do you know what show you're doing yet? Or is it kind of undecided based on how you look so yes and no. Like I picked some shows that I would prefer to not sway me around. Yeah I'm already qualified to do a national show so do I don't need to do an amateur show to start. 14:18 I prefer. 14:19 Speaker 2 What to yeah. August 12th would be the amateur show, but I'm doing it in Pennsylvania's and PC muscle, okay? In Lancaster, it's a huge amateur show from what I've seen like in past Seasons. Yeah, they do have a Virginia show on the same day, so if I'm, it just depends, I kind of would rather compete against more people the season. 14:39 So right. Yeah. Steppin Steppin, on Jesus August 12th is the goal, okay? Then our second show would be a national So September 2nd weekend is North Americans and it's also in pa pa ra. 14:54 Speaker 1 Yeah. If you do any Virginia shows you gotta let me know. I know a lot of them are in Richmond that I'm moving to Richmond next or I guess this summer. So it's easy for me to head out there to support you if you're doing any shows there. 15:06 Speaker 2 Yeah. Jay Cutler is the same day but you get to a point where you just kind of want to be against different people. Yeah, 45 watching your shows and so not, I don't know. I just want to switch it up. 15:18 Speaker 1 Now I know what you mean. Also different people. Different chances of winning. You know, you never know. You might be blowing everyone in Pennsylvania, out of the water, but there's some freak in Virginia, you never know. So it's closer to the end of our show it's less about like winning the show and more just getting more feedback on my shape and getting on there again. 15:37 So yeah, yeah. And the Jay Cutler like 15:41 Speaker 2 The lighting was really bad last year, to be honest. 15:43 Speaker 1 Okay, valid. 15:45 Speaker 2 Yeah, I would like better staged shots to. So I'll be in Northern Virginia. So to be honest, the time, like the drive is going to the same. Yeah, true. 15:53 Speaker 1 Okay. Are you living in Arlington? 15:54 Speaker 2 Then we will starting in July. 15:57 Speaker 1 Yeah. Okay, cool. So you are you going to turn a DMV iron? 16:00 Speaker 2 I bought two. I wouldn't trained their last week. Yeah, and it was, it's an amazing Jim. Yeah, we'll really nice and really see. Serious. It's hard to go to a serious gym and people are like my age, right? 16:16 Like my bodybuilding. Jim do Beach. Not to be like everyone's old but they're definitely serious. Bodybuilders like been doing it for ten plus years. Yeah, in Northern Virginia. It's got a lucky young demographic like for sure yours but like also I feel like you can meet friends because I'm more your 16:32 Speaker 1 age, definitely? Yeah. I mean I know this at least at the shop most of the people are probably ages like 18 to 30 or something. That obviously there's some outliers but it's a majority is their 16:45 Speaker 2 shop to. So I'm probably gonna like shop around and go around. Yeah. But yeah, I do. I love all the gems of another Virginia. It's going to be such a treat to be able to be in like some good. 16:56 Speaker 1 Yeah, I'm itching to get back home so I can train the shop again because they have seized not not cutting it but 17:04 Speaker 2 yeah. Control to right now by the way. 17:06 Speaker 1 Oh yeah yeah we should catch a workout. I'm leaving on Sunday. So one of the days, Tomorrow or Saturday we can we can go 17:13 Speaker 2 somewhere. It's Raptor. I'm here probably until next week. Okay. But then when yeah, 17:19 Speaker 1 yeah, we should. We should catch like Iron Will or something like that on either tomorrow or 17:23 Speaker 2 Saturday? We could join tomorrow. 17:25 Speaker 1 All right? Yeah, sure. I don't have a car so I'll have to get there somehow but I can pick you up. Okay, yeah that 17:32 Speaker 2 works. Well I think I think I'm pushed through No I pushed out right. I think I've likes tomorrow. 17:40 Speaker 1 Okay, I had quads and glutes today. So I have hamstrings and back tomorrow. So close enough. 17:45 Speaker 2 Even if you come at the same 17:46 Speaker 1 time. Yeah, true. All right. So I think that's a pretty good segue into our next topic about your coaching. So you've recently I guess I me recently, it's probably been a decent amount of time. Now, started coaching a bunch. I think you're still only coaching women, right? 18:02 Not purposefully. So once I switch to hustle harder, I do take male clients. Okay? 18:08 Speaker 2 Um, and so I could say male friends and things like that, right? See how I'm doing both now? Mostly female. Just because of my like Instagram demographic. Yeah, of course. But yeah, I do both now. She's great. 18:22 Speaker 1 So, that's great. Yeah, I seen your Instagram that a lot of your clients are making absolutely ridiculous progress. So congratulations with that. And I wanted to hear your thoughts on, like, some of the biggest things that have made impacts on your clients lives, whether that be towards their goals of Growing muscle or improving their mental health or whatever improvements you've made to their lives. 18:43 Speaker 2 Yeah, it's crazy. How many different goals you get as a coach. I didn't expect it. Like, I have people who are were preparing for a wedding. I have people who are postpartum. I have people who are like, you know, heavy, heavy weight loss weight gain. 18:58 Yeah. Literally, everything people that are perfect for a shows. So it's crazy like how many different mindsets you get and it makes it such a fun job. We have somebody, somebody different goals, I love it. So I do lifestyle and I do prep and so I do have a couple girls on prep right now. 19:14 Very, very excited to see them step on stage, but I think that's the main kind of what we're talking about with like this style of coaching people do I think, which is like, they kind of get in their head. That's their of Coach. They are. And yeah, they are. 19:30 I feel like the coach need to be depends on the client. I've kind of learned. As I learn about my clients. The coaching style they need, and I do think that's made a huge impact. Like, mmm, people do just need a coach that's keeping them accountable to either protein and actually be consistent versus some people. 19:50 I need a hard-ass and like are going to be all them because they are stepping on stage in like four months, you know. Yeah. Being able to kind of listen to what the client the clients goals and also kind of read between the lines of what they actually want. Yeah, that's helped a lot but also just Being under people who are super knowledgeable, like, I could not have done this on my own and learned as much. 20:12 I didn't person coaching before, but like I said, a good nutritional and bodybuilding. There's a lot of research that's you're not going to find on the yeah. Crazy. Yeah, and it comes with just, like, always trying to educate yourself. 20:29 So being under people who are super, super educated has me the largest impact and, like learning, I think that our coaches kind of Get an awesome certification and just like yeah one-size-fits-all and their coaching style. So I think those two things together like really trying to educate myself and when new problems come up like finding new Solutions. 20:50 Mmm person is different. Every goal is different. So yeah, I think in the sense of like generic, I do think that like just seeing each person as an individual and like seeing what they need to kind of. Get your end goal has been what's most important? Anybody can lose weight and gain weight? 21:05 Like the obviously it's a calorie deficit College. Surplus, you know, but there's so there's so many other habits and goals that go into getting a client to where they want to be, you know, and that accountability and having somebody that's kind of in the order. 21:18 Speaker 1 Yeah, no, absolutely. I think that's some really great points there, especially for me coming from an engineering degree. I kind of look at coaching different people kind of like engineering. One of the number one rules that you're taught when you go through engineering school, is that your client never knows what their problem. 21:36 Actually is, Is and so the first thing that you need to do is try and interpret what their goals are and what they are saying, their problem is and figure out or Define what their problem actually. Is like, someone might say that they want to gain as much muscle and lose as much fat as possible before their wedding or whatever needed to figure out what that means and interpret what a goal should be. 22:03 Whether it should be there a little bit too fat for their liking. Now, I need to cut first And book later, or maybe they're already pretty lean and and they would just look better with more muscle mass. So, really taking in the clients goals into consideration and applying them using different scientific principles, I think, is the way to go. 22:20 So this is some really good 22:21 Speaker 2 points for sure. And there's yeah, so interesting. But like, with having a coach to that's the whole point is that you're deciding to let somebody else aside, your shorten, your short-term goals because they have they come to me with a long-term goal, and sometimes it's hard to Decide for yourself with the small phases, you need to get there. 22:40 And so yeah like let go of the reins and not have to stress in wonder what you need to do to get there. So so mean it is life-changing to have something like be like. Okay we're going to cut for the summer. Yeah, this many weeks we're going to get you confident in your body and then we're going to reverse end of the summer going to do a full growing phase. 22:59 Like there's just so so many small phases and steps that people don't think about mainly with their training style and they're eating style and like There's so many small small phase that you have to go through to kind of get to that long-term goal. 23:13 Speaker 1 Absolutely 23:15 Speaker 2 super, super long term goals, and it gets 23:17 Speaker 1 overwhelming. Mmm. Yeah, honestly. That's that's a really great point. I think most of the time, when you're a coach, someone's not coming to you with a bunch of short term goals or not. Like I want a bench 225 and two weeks or whatever it's like I want a bench 225 so you're like okay we're gonna bench to 25 this year. 23:37 Let's say you have like six or seven Seven months, I need to figure out what small Milestones that we can accomplish each month. So you stay motivated towards your goal and that you're making significant progress towards whatever you wanted to do. So, that's a really good point. 23:51 Speaker 2 But and also just like I do get, obviously get a lot of body builders to it just want a training structure, and there's a lot that you really can't see in this sense of like, the habits of a bodybuilder. And, to be honest, they're super, super healthy habits. But being able to like, have somebody, make sure you're staying on top of water. 24:08 Your steps your fiber like in textiles in before I had a coach, I don't even think I ever ate vegetables. Like 24:13 Speaker 1 yeah, I remember like last I was talking to you. You were like yeah, I like this. This this, I was like, damn, that's not a lot of vegetables. I'm sure it's different now. 24:24 Speaker 2 Yeah, so it's just like having somebody that's creating healthy habits, you know, that's what's, what's number one. And I think like, Those small lifestyle changes and working on yourself just makes you feel. Cause number one, it's about being confident, your body and getting to goal that you think is your end goal. 24:42 That's number one, but being able to enjoy the journey is very, very cool. That's what they could get a lot of clients that have these large goals and they don't think they're gonna be happy until they reach them. Yeah, somebody that's like, okay, because I do not let my clients like talk down about themselves and their check-in. 24:59 So I go, hey stop. Stop that one. And because you're never going to be happy where even if you hit, you know, if your goal is to rep 225, even once you get it you got to 25:10 Speaker 1 have another goal. Yeah. It's going to be rough to 35 or whatever. 25:13 Speaker 2 So it's like mainly physical. When you have these physical goals you never and your head going to reach them. Yeah so your imposter syndrome with prep to you, never going to feel ready. Yeah. Being able to have somebody be like, okay, that's where the mental side comes in. 25:30 It's like no, you are exactly where you need to be. I promise you like I'm giving you a plan that's going to get you to where you want to be in. This is where you need to be in this very moment. Yeah it's just so it relieves a lot of stress at least for me too. So yeah. 25:45 Speaker 1 Yeah, for sure it's kind of like Christian Guzmán is logo or whatever. It is like the proud but never satisfied quote just being proud of where you are and how far you've come but always continue striving to be better in whatever aspect you're looking to be better at 26:03 Speaker 2 Yeah, just continuing to work and having something that's encourage you to work harder but yeah. Get to work through it, you know. Yeah. Do it so. And you know you'll never enjoy bodybuilding if you don't enjoy like the prep process because it's yeah, and it's a terrible day. 26:21 Yeah. It's like 12 hours. It's annoying, it's tiring. So if you don't enjoy the actual prep you're not going to enjoy it. So same thing it's like lifestyle. Yeah, that's like joy body right now. 26:33 Speaker 1 Yeah, it's like the Ronnie Coleman saying it's like, everyone want to be a bodybuilder, but no one wants to lift heavy ass weight. But in reality, it's like everyone wants to be a bodybuilder, but no one wants to get shredded and actually do all the stuff you need to do to step on 26:46 Speaker 2 stage. No one wants to drink a gallon of water every day. 26:49 Speaker 1 That's not tell you that I don't want to do that stuff. That sucks. 26:53 Speaker 2 Yeah, but I don't know. It works for some people, it doesn't work for others and that's the whole thing with a coach as well, like being able to be 1% better every day. I say that a lot. But mmm. A little bit better every day means you're getting towards your goals and whether or not that's drinking more water today, whether or not that's actually taking a walk and getting her steps in that day, like, creating habits that is the habits of the person you want to be. 27:16 Yeah. And so it's not going to happen overnight. It's not going to happen in a 27:19 Speaker 1 week. Mmm. 27:21 Speaker 2 So as long as your habits are changing, and you're taking steps small steps, even towards that goal, you're eventually going to get there, but it's, yeah, it's something that's going to happen immediately. 27:31 Speaker 1 Yeah, that's pretty good. So I want to take this opportunity to kind of set. I into a little, we talked a lot about goals and, like, I guess nutrition. I kind of want to hear about, maybe your training, kind of what it's like, and maybe, what some of your clients trainings are like, like, what type of exercises splits reps? 27:50 All that sort of stuff. What are you doing right now? 27:53 Speaker 2 For me very body but like, he's a very interesting trainer because he's like an open body builder. So he's training is definitely very like OG in my mind. But it's funny because a lot of my clients, I don't know. Train them like that because yeah, I don't train them like that. This is my first time training like this and so like I do incline barbell. 28:11 Press like things that I haven't haven't done in a while. Like, see the military press with a barbell like not a barbell work and then back to like, you know, the roots yeah. Which I'm really liking like it's a good way to switch it up. Yeah. Very isolated movements and it just also depends on what they use your in, right? 28:30 But yeah so most of us I feel like I do like five days a week right now. My split, it's more like kind of push pull legs and then I'll do like an upper lower pretty much. 28:41 Speaker 1 Okay. Classic split 28:42 Speaker 2 very, very classic. I do a lot of my clients that way too. I definitely am I light? Yeah I love Lo good push-pull legs. So it just depends obviously what their vision is if their bikini girl or just want like, in general growth. 28:57 That's a good split like a dream. Yeah. You know, pushing a pool to lower bodies, you can do like a quad Focus, my hamstring focus and then my foot. A lover at the end tends to be a more like catch up of what they want to grow their shoulders, a little bit more of a truck, we need to get more of a taper like that fool up was more of a catch-up day rather than a generic like full upper body got it made it kind of get in what they're wanting to grow, where they need to fix to get on stage or yeah. 29:24 So I really do like that that way it's not like as if you have that split where it's like a shoulder day at trust day. Like although great being able to have kind of a day where you can work some muscle groups, We cover, they like so I love that full upper at the end, but also it helps with recovery lot to to kind of split it a little bit more. 29:41 Yeah, but yeah, it kind of depends. I love I love doing a simple Push, Pull legs but I do have a lot of a lot of clients doing like a normal shoulder day and then you know I love adding dealt at the end of a good quad 29:54 Speaker 1 day. Yeah, double through important for bikinis though. 29:57 Speaker 2 Yeah. So yeah that's it's there's not like one solution in the sense of my clients, but I'm very, very big on like five days, splits. Hmm, I don't, I feel like if we're pushing hard enough, you don't really necessarily like they're recovering pretty well to not have to do. 30:15 Like, I don't know a lot of my clients when I put them on 60 not recovering. So I, yeah, I like five pretty generic for the want to go a Six-Day, they update. Yeah, I've some kinds obviously do for if that's more maintainable. I would say they're really wanting to push and grow. 30:31 I do five though, less than that is more. Depending on like, Own consistent business in their lifestyle. Yeah, not want to do more. Just recovery standpoint. 30:40 Speaker 1 Yeah. Now, that makes sense, especially if you have days that are kind of more exercises in general. Like, for me, I train six days a week but my number of exercises per session is relatively low. For example, my quads and glutes day, I only have three exercises. So it's not like, it takes me a super long time. 30:57 So recovery is not really an issue but I just prefer splitting up chests, back and legs. I don't like training chest and back on the same day. Just, I don't know, it's back as to fatiguing. And then if I do chest for a Centon like God, my chest hurts on the pad of the row or whatever. 31:12 Yes. Oh, I like six days, but five days and, four days, even three days for clients that have like work and stuff like that, where they can't go more often, it's completely fine. They're going to be making great progress regardless. So 31:26 Speaker 2 I think that the points about consistency, but yeah, only one solution like they're all its kind of just depends on what they're needing, obviously the brain just changes as well. Pending on what their goals are short term. But yeah, I don't, I don't prefer like doing Six-Day weeks. 31:42 Hmm. Must have you like an active rest day but that's just because of the type of clients. I get ya. The biggest thing for my clients to grow, a lot of them are not pushing hard enough vs. 3 exercises. And oh, yeah, I'm glad it's going to be a little bit higher volume to be able to get the intensity we wanted. 31:59 Yeah, even me, I do, most of my, let's I think are five or six mmm, there a long time. Time for that. So I try to keep in mind how long they're in the gym to. Yeah. So, but yeah. 32:12 Speaker 1 Yeah, no, that's good. So I think you're absolutely spot-on with the, with the five days a week training, for most people, it's probably pretty good. But honestly, whatever is the number of days that they're going to be most consistent with than. That's, that's pretty much what you should stick with 32:27 Speaker 2 literally. And so not a lot of people that work like full-time jobs, can they enjoy to have those two days off? Yeah, and so even sometimes My Wellness girls. I backed him down from five to four for a little bit like volume. They honestly just need to recover. Yeah, and so, same thing, like sometimes I even like I've some kinds of coming with six and I'm like, we're gonna do five and they were back down to four. 32:48 Yeah, your body actually just needs to recover, like, you're pushing hard enough, but we need to make sure we get an ample recovery time. So. And then we tape it back up to five, you know. So it's just so fun if there's a little problem solving a mystery, you know, 33:03 Speaker 1 now honestly like I think a lot of People come to me and I'm sure come to you training and they're like, yeah, I'm training six days a week and I'm doing all the right things, but I'm not making progress. And then you take a look at how hard their training and it's just like, wow, are you even doing anything? So, what are some strategies you use to help? 33:21 People kind of learn how to train hard? Or how do you kind of assess whether the person is training, hard enough, when they come to you in general? 33:27 Speaker 2 Yeah, I have a lot of them send me videos and I'm pretty straight up. If I'm like, okay, you could have done more, you know? But We truck or working rates and I think it almost a lot of adult track their weights and until they consistently track the weights and every single week. 33:46 Yeah. Showing up a little bit more. I feel like it kind of solves itself to be honest like if I have a client that's not used to pushing really hard and I'm like, I want every week, you going up maybe by one rep Union, people boy, 5 pounds. I want to every single week. Yeah, really. They finally learned what failure is because it is he weak, they're really striving. 34:05 To like bring their best and every single week they're like I don't know how I was training before but I wasn't training hard enough you know and it's something they have to want some very big for my clients on like I can't do the work for you, you know right. Want to grow. 34:20 I fully put out how we need to train and what intensity level rpe we want to be at. Yeah, and so the company reps should be left, you know. And yeah, we do sell a lot of sets to failure and so like if you could have done more and you didn't fail, it's like do the set again. 34:38 And yeah, let's get to the point where it's like they don't want to have to do six sets to actually get those three working sets in and then they actually start starting at a heavy enough 34:46 Speaker 1 weight. Yeah. 34:47 Speaker 2 Yeah. A lot of people it's not Not necessarily that they're not. Like they don't know how hard they need to push themselves but it's not being confident enough that they're not going to fail, so I will sing a week. Once a serp tracking weights, they go up a little bit more, have a little bit more confidence in themselves. 35:04 They tend to kind of get better at that intensity and so to get excited. Yeah. But yeah, it's not something that I can necessarily do for them and they have to want to push 35:16 Speaker 1 heavier now. Yeah, I know exactly what you mean. 35:18 Speaker 2 So, but at the same time, All my clients are like freaking killing it and so I think once you start kind of I'm a Discord with all of them and once they they see each other and they see how hard the other people are working, and I think they're wanting to be a part of community. 35:34 I mean, I'm with a company that's called hustle harder, you know. Yeah, of course. It's a community of people that do want to bring their best and want to push 35:41 Speaker 1 harder. Hmm. 35:42 Speaker 2 And so, I think I really do bring those type of girls, so yeah. 35:46 Speaker 1 Yeah, honestly I think you have a pretty similar approach to me with respect to getting people to train harder at least for me. I usually like to have the clients, send me some videos. I'll take an assessment on how many reps and Reserve or what their rpe is for that set. And if it's just egregiously low, which a lot of times it is I'm going to be like are you need to increase by like 30 pounds or or whatever? 36:06 But I do have a pretty unique strategy that I like to use in people that are less familiar with training, may be their only first or second year training and they've never really had Buddy in person, tell them like keep going, keep going, keep going, keep going until you just can't do a rep. 36:21 If you pick exercises that are less fatiguing. Usually, those end up being that are ones that are hardest when your muscle is shortened and maybe ones that are really stable, something like a leg extension or like a preacher curl or chest fly machine or something like that and having these people go all the way until they can't move anymore. 36:43 But do like ridiculously low number of sets like One, maybe or two, they get to the point where like if they're doing a preacher curl they can't get the full rep anymore. I have them. Do some partial reps to as much as they can before they can't move anymore. 36:58 And they don't get super sore because the exercise is more shortened position bias. And it's not that like fatiguing in general, but then it teaches them how hard they need to be going or what your muscle is going to feel like when you're getting close to failure. 37:13 So then when we do step into more, maybe more, Hypertrophic exercises that are more fatiguing something like squatting patterns or whatever. It may be, they're more easily able to access the mental capacity to train closer to failure. So I could be something. You could try and new clients. If you're if you are 37:29 Speaker 2 interested that's true. I just a lot of people haven't had to. Yeah. So and definitely as well though. Yeah, including exercises that are also more machine-based. I think a lot of my clients don't have the confidence that they're not going to fail. So same thing like making small substitutions for your more Stationary helps a ton but yeah, it's a good idea to 37:50 Speaker 1 yeah, definitely, okay, so segueing on here because it is finals time. So I think this will be something pretty interesting you don't have finals anymore, so lucky you. Well, I don't either, but for all the people out there that do have finals or work or like stressful projects or whatever around this time, what are some strategies that you like to use for yourself or tell your clients to use for maybe studying habits? 38:16 Or balancing work life and training. 38:18 Speaker 2 Yeah, I have tons of clients through finals right now actually like yeah. And I also prepped during finals. 38:25 Speaker 1 Last? Yeah, I remember 38:26 Speaker 2 that. Yeah, I'm so glad I'm not in school prepping anymore. I don't know how I did that. But yeah, definitely. I think this is one thing first, you know, they're not prepping. I was right? Not to say I'm lenient coach, but I think having the mindset first that your training, it is supposed to be something that's taking you away from this dress. 38:51 Hmm. So I encourage them to remember why they train and this is something that they enjoy and it's a mental time to take a break. I think a lot of people, they get so stressed and they're like, I can't take time for myself to go train right now and to the getting cycle that they feel bad that it train. 39:07 And so first, I try to, you know, push that like this is we do this. To help you take a mental break in the sense of training. However, I do have some clients finals, or one or two weeks. It's a good vacation like if yeah in one or two days. 39:23 Last this week because you're super, super stressed. I would rather them me like, give them the okay that like hey this week like we're not going to do the full every day. We do you know to like to upper body when it back it down change training this way, I'd rather do that and them feel mentally like okay my coach said it's okay for me to take an extra day off, then the them to feel so bad. 39:43 They have to take a day off. So honestly, I do encourage that might ask them. Like, what do you think your mental capacity is this week and I keep that in mind because some of my clients have two exams this week, two exams next week. They want to keep going as Norm. So if it's 6:30 in one week and it's one hell week and then they can go normal. 40:03 Yeah, so I take in a little bit of both, like some people are like I need to lift like normal to feel like mobile and then some people lifting overwhelms them during yeah. And so I keep that in mind same with nutrition. 40:19 Like I gave some of my clients extra off meals and stuff this week because I don't want this. I don't want like their fitness journey did be something that they think is going to like, Make or break, if they take one week off like one week off, you know, and so I kind of listened to them and listen to their needs. 40:37 I have some. I mean, I've clients, I don't a happen, like, they don't get that luxury. But in the sense of Lifestyle, like taking one extra off meal to the end of finals week because like you, they deserve it. Yeah, you do that than them. Feel like almost burdened and overwhelmed by their own goals and I don't want to burn them out, because finals week already is burning you out. 40:57 And so we're fitting having to eat healthy. It's to make you feel But it and I don't want them to be burnt out. But yeah, they're eating habits. So I have a bunch of different ways that I've gone through it. Some of my clients I gave them they stay within your calorie range. 41:14 It just hit your protein like swimming stress about the other macros. So my clients eyes gave him one extra off meal. It really just completely depends on like the type of person they are yeah now the sense of getting through it on if you want to keep punching percent to plan I just encouraged. 41:32 My clients to get like meals that are more easier. I would eat like pre-made chicken and things like that on during finals week or like tuna packets. Like it's definitely not a luxury way that eating but as a person for me that it stressed me out to go off plan. 41:49 I just gave them like easy meals that I found made it super super easy for me to hit my back rows. Yeah, but yeah, everyone's so different. That's what's crazy about coaching is like some people can't can't do that. 42:01 Speaker 1 So yeah. No, of course. I like to use a couple of different strategies for those clients that are not Ultra serious and it's not a huge deal planning the deload week on your finals week is an excellent strategy because if you need to take the day the week off like all right, whatever your deloading anyway, who cares and even if you do train during your deload week, your workouts are going to be shorter. 42:25 They're going to be easier and it's not going to be as mentally draining and also for the people that really have to focus. Hard on school, the science kind of shows. If you remain relatively active, you're not really going to lose any muscle in like a two week time period. Like I'm going to Europe in June and I'm not going to train for two weeks when I'm there. 42:42 Am I going to lose any muscle? Probably not as long as you're eating enough protein or relatively enough, which by the way is probably about point eight grams per pound at a minimum, you're probably not going to lose any muscle. So I'm not super concerned there. And in terms of the people that are prepping or that like to stay really strict and maybe they have extremely hard classes that they have to study for just know that training extremely hard can cause some acute decreases in cognition. 43:10 So basically what that means is like if you train really hard and you have to go take an exam, you're probably going to do worse than if you didn't and that is probably obvious. Most of you can probably understand that but some strategies that you may want to utilize when you're studying or when you have an exam is to study in the morning after you get up maybe with a meal. 43:30 Or without a Meal made with coffee made with alcohol without coffee and then go train after studying and make sure that that first part before training is the most productive part of the day. In anything you do after training is not going to be as significant. So if you have an exam that's maybe late in the day like 5 p.m. it might be a good thing to do to just skip that day of training and so you can keep your cognition high and then train the next day and alter your split a little bit. 43:57 Speaker 2 Yeah that's very true. That's why I try to encourage people. Like one week is not going to make or break one thing though. A lot of people don't necessarily trained hard enough to necessarily need a deload beak. Yeah I think people very often unintentionally take dealer week so I try not to plan them. 44:13 A lot of people get sick go on vacation like mainly with the summer coming. I'd rather them use their deload while they're on vacation then yeah. Who filled exams. Yeah, personal preference as well. Like a lot of these people have a vacation in a month so Yeah, but like you said like they're not going to lose progress if in one week mainly with my lifestyle people. 44:34 So I'd rather them continue to do as much as they can as normal and then yeah. Make small adjustments to make them feel more mentally like safe and their own habits. So absolutely, you know, get a walk at their stuffs up, you know, I'd rather than increase their steps and if they need to take an extra an extra rest day so 44:54 Speaker 1 yeah, no that's good. And your point on deloading. Right there. Most people are not training hard enough to deload and for those wondering if they are you will know if you need to deload you are going to feel like crap the work out every single time you go in. You're going to be like I do not want to leg press this weight. 45:12 I am going to die doing it. That's kind of what it feels like the week before. Deload maybe you're regressing and waits for multiple sessions in a row, despite giving your full best effort. Maybe you are unbelievably tired Outside Inside. 45:27 The Jim, your joints are hurting, whatever it may be, those would probably be time to use D, loads Plan, D loads. I think can be useful. If you have some event, like you said, a vacation coming up the weeks leading up to those vacations. You better be working your ass off training, unbelievably hard so that d load is worth it. 45:45 And trust me it will feel good when you do that but the week before Europe when I'm training at the shop, I'm going to be annihilating myself. So I am excited for 45:54 Speaker 2 that would be so good but yeah, I like the Happen so much in unintentionally and like so yeah although a lot of my clients do trying really, really hard. Yeah. Like you said it's really obvious when they do need them. Hmm yeah yeah I also think the more experience you get or the the older your training age is the more frequent. 46:15 You do have to take D loads I think when you build more muscle mass I'm sure you probably noticed this over your training years. The more muscle mass you've gained the the more fatigued you can generate. 46:27 Speaker 1 And so you may have to reduce your number of training days or also just take D, loads more frequently because you can annihilate yourself significantly more effectively than you were able to do your first day of training and don't be confused with the first day you ever stepped in the gym and decided to max, squat, and you were sore for three weeks. 46:46 We mean like a regular training session. 46:48 Speaker 2 So, 46:51 Speaker 1 Yeah, those are all those are all good points. So you are coaching, you are posting content and you are on prep. So how is how is balancing that for you? What's a normal day in the life look 47:04 Speaker 2 like crazy? I this is the thing. This is why I love coaching, though. I keep social media as a hobby and I think the way to do it, I like to keep that way. And so if I get super super stressed on prep, I know in the back of my mind that I could Disappear off. 47:20 So she made it for really wanted to obviously I do, because I do enjoy posting, but it helps to know that like I'm helping other people without relying entirely on content, so that's amazing. But, like, seeing with YouTube, like, I haven't posted in like four weeks, and I got like, like five DMS being like when he going to post. 47:40 Yeah. I'm like, sometimes just you forget how hard prep can be. Yeah. Oh yeah. And so but yeah with Coaching I would consider myself working like a nine-to-five. Like I do actually sit down at my computer and write programs and do check-ins 95. 47:57 Yeah, crazy, but because I like it so much, it's more like I sit down and then I look up. I'm like, holy crap, like it is 4:30 like window.open, which is so amazing. So usually I get up, I try to get up. Like, when my boyfriend gets up, pretty early in the morning, but I have my first meal right before I start working and then At the moment, I'm out doing fasted cardio. 48:20 I usually do a post workout so I usually will grind as much as possible. And then I'll take a small break, eat lunch, and then right use the first half as I'll check ins. And then the second half is all new programming /. Like sometimes I'll add like content, like, working like video editing, things like, yeah. 48:41 And then I usually go and train at like 5:00 p.m. and then do my cardio and then yeah, 48:44 Speaker 1 yeah, that seems pretty effective. 48:47 Speaker 2 It's pretty good. Like, I've been liking the structure and I think like, with prep as well, if I don't really want to go and like go off and do a bunch of stuff. So obviously a lot of my my schedule allows me to travel and things like that. 49:04 So I do have weeks at, you know, I go to do photo shoots and things like that. So I knew for I know far and ahead when those are and so it allows me to like really take advantage of these rest for weeks. It really, you know, be there for my clients, but so, usually it's like Monday to Friday. 49:19 I have all of my check into things like that. I've new client start on Monday. And to, that way, the very intentional about using my Saturday Sunday for me. I think it's, it's really easy to, as a coach feel like you have to give all of yourself to be able to be a good coach. 49:36 And I just, that's something I've learned with hustle harder. Is, that's not really the case. Like you can be a good coach and still like take Saturday Sunday, you know. Yeah. Well like It took a really long time for me to be able to be okay with like not doing check-ins and not working on Saturdays Sundays now that I've been prepping. 49:53 Like, I can't like, yeah, seven days ago. I was I was working on literally every single day. Wow, and so now I've gotten better with just my time management and being like, okay, you've got to take time to mentally rest mainly on prep. 50:10 And so I think yeah, something those expectations that like Saturday Sunday or days Like, I mean, I've got a meal prep and I've got to take a look at least a day off, you know, usually I write new program at one day on the weekends. I take like one day off a week. Yeah. So usually my Saturdays at the days that like I try to like, make it my rest egg, just just chill, 50:32 Speaker 1 that's a lot of working, so, especially especially on prep. Yeah, 50:37 Speaker 2 925 yeah, it is what it is, normal people do it. So, yeah, you're right. When you to, I'm pushing a couple tick-tocks a day I put That I do Post every single day. Hmm. This week, your cardio six days a week. Yeah. But I'm very like, I like it this way, I think. 50:52 Yeah, I would say, idle too much. I would get very bored. Right. So it's an interesting life for sure. 50:59 Speaker 1 Yeah. So if you're working that much, I guess like basically saying, on a computer is effectively, your job, besides training, and recording, content or whatever, how do you or what strategies do you implement to make sure you're getting your steps in when you have a lot of work to do, or Or you're working for a long duration of time. 51:17 Speaker 2 Yeah. I have a walking desk at home. Not. Okay. Sitting like family and things like that but I do. Yeah. That's what helps a ton. Yeah, 51:24 Speaker 1 it is hard. I won't lie. If I don't schedule in steps, I will get 3000 like I won't move. Yeah, it would just be coming up downstairs but 51:36 Speaker 2 Yeah. I just I have to be intentional about it like and but think about it like the power of getting outside for a morning walk or a night 51:44 Speaker 1 walk. You know? 51:47 Speaker 2 It's so powerful and I think a lot of people like they force himself when they have remote jobs like sit at home and taking like five minutes to go like do a quick walk outside or something like that. If you don't have like you're not able to like get a walking desk or something you can just getting outside is so powerful. 52:02 Yeah, it's mental health like it is self care to go on a 52:05 Speaker 1 Walk. Absolutely, 52:07 Speaker 2 I just we're not home. I do walk in the morning in the evening. Mmm, when I'm visiting my boyfriend, like he's an apartment building and we're off of like not an interstate but like there's nowhere to go. Yeah, yeah. So I do, usually just like warm up on the treadmill for like, you know, 10 20 minutes like scroll social media. 52:26 But it's intentional and I think nothing's going to happen by accident. You're not going to be like an active person. That only mean. Yeah, well more work in 925 desk job. Yeah. And so a lot of my clients like they warm up with steps and then I get them to do like an evening walk. 52:42 Yeah, if you're rushing to work and then you get home at 5 p.m. and then you're like trying to eat really quickly. You can go to the gym and then at least when they're, they're take like take some time. Mmm, but your body warm up and then like they deserve to have like a little bit of time to get outside. Self. So it's less like, you need to get your steps in. 52:59 Yeah, this for my clients, that you deserve to have a little bit of time outside today. Yeah. But yeah, for me, it's I literally have the planet in my day or it won't happen. 53:09 Speaker 1 Ya know, that those are some really good strategies, a lot of which I also like to implement personally, I walk to class and walk to the gym and so it's not a problem for me getting stuff. Yeah, but for for people that do have the 9 to 5 job, some strategies that I do like to Element is get a really small water bottle. 53:29 Yeah it's kind of annoying because you're going to have to get up and fill it up like 20 times but those steps getting up and feeling it one takes you away from your work which can be pretty helpful for getting a brain break. And may actually make you more productive to, you're getting some extra steps in and it can help you lose weight. 53:44 If that's your goal. Additionally, if you are an office worker or like a consultant or something, and you spend a lot of the day on the phone, getting a pair of headphones and walking around in circles, when your on phone calls can definitely help you, You get your extra steps in sometimes for me when it's raining outside and I don't want to walk outside, I will just walk back and forth in my apartment watching a video. 54:05 And like you said, getting to the gym and walking 10, 20 minutes on the treadmill before your workout. And maybe even after your workout can help for those people that really only have one block of time where they're able to do exercise, doing some cardio before and after could be beneficial for both your mental health, your physical health, and also, if your goal is to lose weight, 54:26 Speaker 2 Yeah, for sure, I sound like a lot of people struggle already with getting water and this oh yeah. So I've been a small water bottle sometimes limits them but definitely true like have a little marker of how many bottles you need to go get ya be like I need to have like six of 54:42 Speaker 1 these. Yeah 54:45 Speaker 2 for sure. I feel like does help a lot but steps for me actually is the hardest part and mainly win like I'm not doing client stuff. I'm writing new programs or Writing, you know, yeah, YouTube videos, like a lot of it is sitting and so, for me, like, buying a walking desk was a pretty great investment for me, but yeah. 55:06 Not everybody obviously has that luxury so I definitely like I don't know. Yeah, I didn't know that it's getting warm, it's going to be a lot easier. Oh, for sure. No one wants to go outside. Yeah, I think it'll be easier to do like evening and morning walks now that it's warmer but I found in the winter, we all struggled because know it 55:26 Speaker 1 sucks. That's why we bulk in the winter. Yeah, less stuff, sir. That's the move. Yeah, 55:33 Speaker 2 but yeah. So I find it's gonna be a lot easier for me. Lines. Now that they want to be outside. 55:37 Speaker 1 Yeah, now that makes sense. I remember last year when I had classes like all day because it was like Peak school for me and my spring third year during my cut, I was getting like eighteen thousand steps a day and I was grinding like a bunch of different school work. So my caloric expenditure was so high, I could eat so much it was nice but at the same time doing that many steps is fatiguing. 55:58 So I think what do you recommend for a lot of your clients? What? Step range. Number are you looking for, 56:05 Speaker 2 okay. Yeah. Thank you. Did something about that a lot R oligarchs. I saw your video like, 56:10 Speaker 1 yeah. DK is like, the minimum in the meta-analysis. 56:14 Speaker 2 Yeah, it kind of depends. I do actually give like a higher range for people who are already very active, because I find that like, when they're at work, they'll get like 15K and then with, yeah, like 1,000. Yeah. And so sometimes giving like a higher goal makes it, so they're more consistent, mainly when it's lost because I can't like keep on top of their works. 56:35 To all the time. But yeah, yeah. I feel like eight kids are really, really good. Hmm, garbage. Minds AKA for my coach to. Yeah, I used to say like around 10 but I found that like that extra to honestly stress people out and it wasn't making up large and big impact to really between 8 and 10. 56:54 Yeah, so I'd rather than do eight. If it makes a little bit more casual for them, then press about like but the last. 57:02 Speaker 1 Yeah. And just so people know. Know if they are trying to get eight steps or AKA steps in for their health, it is kind of important to consider the I guess like the number of different walking ballots. You have in a single day. 57:18 It's probably not going to be ideal if you just walk. All 8000 steps at once. And then lay in bed, the entire rest of the day one that's going to probably decrease your non-exercise activity thermogenesis or your neat, which can decrease the number of calories you're burning, because you could be really tired and then fit Last or whatever during the day. 57:37 And I noticed that that happens for me. If I have an extremely hard workout session, I lay in bed, the rest of the day, I am probably gonna gain weight the following day and probably have a lower neat. Obviously, it's impossible to actually tell unless you're having your need measured in a lab. But in general, it's probably better to spread your steps out throughout the day if you can. 57:56 If not it's not a huge deal, it's not going to make or break your fat loss period. Obviously just do what you can. So if you can only walk twice a day 4000 steps each time That's fine. But if you have the ability to walk more and maybe walk to fill up your water bottle, or whatever it may be, it's probably going to be a little bit better. 58:13 Yeah, for sure. All right, so I think that's a pretty good time to end the episode here. So I want to thank everybody for watching. If you enjoyed this podcast, make sure to leave us a five star rating on Spotify, like And subscribe on YouTube as it helps us grow and I would really hope that we can grow this podcast pretty well. 58:33 And if you have any guests that you would like to have on the spot, Podcast, please let me know in the comments below and I'll be happy to reach out to them to get them going.