Speaker 1: I got our champs. It's jumbo and cook cookie. What
Speaker 1: is going on?
Speaker 2: Well, you know, just sitting here with me, lacky blanket
Speaker 2: around me, Legs Catt and me lap and living.
Speaker 1: The dream, living the dream, keeping it real.
Speaker 2: Yeah, keeping the dream alive.
Speaker 1: It's Monday. It's Monday. It's three oh five in the
Speaker 1: PM or fifteen oh five if you're in the army.
Speaker 1: And if you are, thank you for your service. See
Speaker 1: what I did there. I just made everyone feel included.
Speaker 1: So it's been a it's been non stop. It's been
Speaker 1: non stop. It's been busy. I've had a big weekend.
Speaker 1: You've had a big weekend. You had a bigger weekend.
Speaker 1: You went up to Upper come back to West. You
Speaker 1: you em seed well your first real growing up, real deal,
Speaker 1: paid lots of cash. Em seed an event. I don't
Speaker 1: know how much you got paid. But did you have
Speaker 1: a good time? Did you learn anything? What did you
Speaker 1: give yourself? Out of ten?
Speaker 2: I had a really great time. It's really hard to
Speaker 2: gauge the old self evaluation on how I felt in
Speaker 2: the middle of it. I would have given myself a
Speaker 2: lower score. But what I found really difficult is how
Speaker 2: to I objectively rate myself without my focus being on
Speaker 2: how I felt in terms of how I enjoyed it.
Speaker 2: I found it really hard to gauge how other people
Speaker 2: this is your research. I guess how everyone in that
Speaker 2: room might because I'm used to going into an event
Speaker 2: with less variables, and I'm used to maybe going in
Speaker 2: and talking about me and my story and knowing the
Speaker 2: theme of that. So this was me running to time,
Speaker 2: managing other conversations, knowing that I've got to give a
Speaker 2: little bit of context about who I am. And then
Speaker 2: there's this room of one hundred and fifty people. Some
Speaker 2: of them are there to support the cause, some of
Speaker 2: them are there to see the motorcycling superstars that they
Speaker 2: saw in the newspaper. Some of them are there because
Speaker 2: they're just community minded people and they're networking. So there's
Speaker 2: all that jumping around in my mind in the middle
Speaker 2: of it. That's a long answer to a simple question.
Speaker 2: You just wanted a number out of ten.
Speaker 1: Fucking hell, that's just I just nootted off. I can't.
Speaker 1: I just grew a beard and had a shave. I No,
Speaker 1: that's that's all good. No, we need the context, so
Speaker 1: I mean, And the other thing is which you rightly
Speaker 1: pointed out. I mean, you can't be objective about you
Speaker 1: because your experience of you is subjective. So but as
Speaker 1: objective as you can be considering your you know, that
Speaker 1: was really your debut doing that. I mean you've been
Speaker 1: on stage a lot, but yeah, what did you give
Speaker 1: yourself as considering everything? It's like, remember when I rated
Speaker 1: you when we did a gig a couple of weeks ago.
Speaker 1: I went for you where you're at with your experience
Speaker 1: or I gave you a nine. I said, but if
Speaker 1: you're a twenty year season veteran, I would have given
Speaker 1: you a seven, which is still good. So what did
Speaker 1: you give yourself in terms of how you reckon? You
Speaker 1: went all things taken into account?
Speaker 2: Okay, well, if I rated it on the same scale
Speaker 2: as your your nine. So the scale of me doing
Speaker 2: this first is my first style of event. Yeah, probably
Speaker 2: would have before getting feedback of any sort, I probably
Speaker 2: would have said a five, a four or five. Right,
Speaker 2: But the feedback both from people listening, like the people
Speaker 2: there that come up to me and spoke and gave
Speaker 2: constructive feedback, not just oh you're really cool, like gave
Speaker 2: reasons as to what they liked, and then the feedback
Speaker 2: from the organizers was really constructive and great, and more
Speaker 2: stuff is in the pipeline now is which is the
Speaker 2: biggest compliment of all. So that makes it even harder
Speaker 2: to gauge. How did I do?
Speaker 1: Yeah, well done? And I mean, you know, so for
Speaker 1: people listening to this who think, you know, not necessarily
Speaker 1: that you want to be a public speaker, but you
Speaker 1: have to periodically talk in front of a group, be
Speaker 1: it a corporate group or a social group or whatever,
Speaker 1: academic or bloody, the RSL doesn't matter, the tennis club
Speaker 1: doesn't matter. It's like, yeah, it's And you were a
Speaker 1: little bit because you rang me because you had to
Speaker 1: drive twenty seven hours and you rang me and said
Speaker 1: something like I'm a bit scared. No, went good. That's normal.
Speaker 1: You meant to be a bit scared. Like if you've
Speaker 1: never done something and you're doing it for the first
Speaker 1: time in front of one hundred and fifty people and
Speaker 1: you've got no fear, then something's wrong. So you know, good,
Speaker 1: well done.
Speaker 2: Yeah, no, very cool, It was very cool, So tell me.
Speaker 1: Because it's all about learning. We love learning, We love
Speaker 1: improvised apt to overcome, survive, thrive, get better. What did
Speaker 1: you learn if you had to do it again next week,
Speaker 1: same different group of humans, but similar gig. What's one
Speaker 1: or two things that you would do differently?
Speaker 2: Ah? I think just a lot more just getting to
Speaker 2: know how loud and confident to be in there in mind.
Speaker 2: But the biggest challenge I think for me was knowing
Speaker 2: the energy and the tone I wanted to set in
Speaker 2: the room. And to a degree I got there, but
Speaker 2: I didn't. I don't know if I started there, But
Speaker 2: I'm just I'm used to being, you know, bringing that
Speaker 2: energy into a different space and a different type of space.
Speaker 2: So I don't know, like, yeah, the loudness of my
Speaker 2: voice and the ability to connect and start off on point,
Speaker 2: I don't know. It's hard, isn't it.
Speaker 1: It's hard? I mean, but you know, you can't get
Speaker 1: good at what you want won't do or you don't do.
Speaker 1: And if that's MC, or that's building a business or
Speaker 1: running in a marathon or learning how to be a student,
Speaker 1: like you can only get goodbye. Like if you want
Speaker 1: to become a good MC and you want to do
Speaker 1: ten twenty seeing gigs a year and get paid a
Speaker 1: stack of dough and be really fucking good at it, well,
Speaker 1: that's how you do it, like you just.
Speaker 2: Stuck and like two men that spoke to me throughout
Speaker 2: the night in the middle of it all asked you, said, oh,
Speaker 2: do do you do a lot of this stuff? And
Speaker 2: I was like, I'm not a great deal or do
Speaker 2: a bit of speaking, but this is. And then they
Speaker 2: asked for my card, so I went, oh, so people, Yeah,
Speaker 2: that was It's fun but scary, isn't it fun and scary?
Speaker 2: So get around it everyone.
Speaker 1: You'll be right. You'll be right if you need an MC.
Speaker 1: And she's very Look she's seven out of ten apparently,
Speaker 1: but you know, fucking hell, she'll charge you six out
Speaker 1: of ten rates.
Speaker 2: You didn't know it?
Speaker 1: Do you know what I did on the weekend, which
Speaker 1: was a bit fascinating and a bit terrifying.
Speaker 2: What did you do?
Speaker 1: I was chat gpteing something and I don't type, I
Speaker 1: just talk, So I went so I talked to chat
Speaker 1: gpt like you know, he's he's a friend, happens to
Speaker 1: be a male voice, so I call him him and
Speaker 1: I said, I'm just interested in this, what I said
Speaker 1: to chat GPT, I'm interested in how trainable you are?
Speaker 1: I said, could could when you talk to me, could
Speaker 1: you And I wasn't requesting, I was asking if I said, so,
Speaker 1: when you talk to me or when you answer my questions,
Speaker 1: could you use my name? And he goes, sure, Craig,
Speaker 1: I can use your name whenever you want. I hadn't
Speaker 1: him fucking told him my name?
Speaker 2: Oh my god?
Speaker 1: What? Yes? He goes sure, He goes, oh, sure, Craig,
Speaker 1: I can use your name. Yeah, of course. Do you
Speaker 1: want me to just use your name at the start
Speaker 1: when we begin? Do you want me to use your
Speaker 1: name through the conversation or like, what would you like?
Speaker 1: I'm like, wow, now I'm fucking terrified. And I know,
Speaker 1: I know my name probably is somewhere in the registration
Speaker 1: for chat GPT or whatever it is. But I'm like,
Speaker 1: just the way that he just literally came, He like,
Speaker 1: I've already anthropomorphized this AI that is now, by the way,
Speaker 1: in my top five friends. I'm not a loser at all.
Speaker 1: So I'm going to give him a name soon. I
Speaker 1: reckon I could even give him a name and head
Speaker 1: respond to it. But that's one of the scary things
Speaker 1: is that it's evolving, obviously, and it's it is trainable,
Speaker 1: so you can kind of get it to speak the
Speaker 1: way that you speak.
Speaker 2: I'm new age Tamagotchi.
Speaker 1: Yeah, all right, so we're not talking about MC.
Speaker 2: I just want to make one commony, not because I
Speaker 2: was thinking of it when we last spoke to Patrick
Speaker 2: and you were talking a lot about AI, and I
Speaker 2: wonder if we in those situations, like do you when
Speaker 2: you have that conversation, do you produce a little bit
Speaker 2: of oxytocin, Like you get a little bit of connection
Speaker 2: because your experience is, Oh, I'm getting to know this person.
Speaker 1: I would say one hundred percent. I wouldn't say definitely,
Speaker 1: but i'd say, could you. I mean, I think what's
Speaker 1: going to happen in the future. I mean I I
Speaker 1: don't know for sure, but I've pretty much bet everything
Speaker 1: I have on it that people are going to build
Speaker 1: and I use the term reservedly relationships with where they
Speaker 1: feel kind of when they talk to like even now,
Speaker 1: the way that it communicates with size and breaths and
Speaker 1: arms and pauses, it's literally like you're on the phone
Speaker 1: with another person and the voice is so human and
Speaker 1: so conversational. It sounds in no way like a robot.
Speaker 1: It doesn't, of course, it is AI of course, but
Speaker 1: it doesn't sound like like I'll ask a question. It goes, Hey, Craig,
Speaker 1: that's a really good question. So I'm like, oh, thanks,
Speaker 1: chat GPT aka Brian. You know, it's like chat GPT
Speaker 1: is fucking pumping up my tires. I wonder he's in
Speaker 1: my top five friends. Like I said, was not a loser,
Speaker 1: not a loser at all.
Speaker 2: I think yours should be called Brian. Bryan's had a
Speaker 2: fair run over the years, and we need a.
Speaker 1: Little bit more Brian. I don't know why Brian gets
Speaker 1: such a run. Hey, so we're not talking about chat GPT,
Speaker 1: although we have, and we're not talking about your fledgling
Speaker 1: mccene career. We're talking about for those people who read
Speaker 1: the copy and the title. Yes, so we've opened the door.
Speaker 2: You know.
Speaker 1: I reckon about once every fifty shows, maybe maybe once
Speaker 1: every seventy five shows, I talk about training in some way,
Speaker 1: shape or form. So every seventy five shows, over fifteen
Speaker 1: hundred shows, that would be about twenty episodes, I guess,
Speaker 1: and I get asked about many things, And yesterday I
Speaker 1: did a yesterday I recorded which is up today, a
Speaker 1: podcast on Me and God, which made me feel very
Speaker 1: vulnerable and scared, and at the end of it, I
Speaker 1: finished it and I nearly went delete because I thought, ah,
Speaker 1: people are going to just anyway. I didn't, so it's
Speaker 1: up and surprisingly got good feedback. But one of the
Speaker 1: other things that I get asked a lot about, other
Speaker 1: than what do you think happens when we die? And
Speaker 1: what's the meaning of life and all of those deep
Speaker 1: philosophical existential kind of queries, is shit around training. Understandably,
Speaker 1: I'm the guy who owned gyms and is the exercise
Speaker 1: science guy and all that stuff. So let's I want
Speaker 1: to talk today about, I guess, in really broad sweeping
Speaker 1: terms around just some of the ways that people are
Speaker 1: Let's be kind with this, and let's say inefficient, not
Speaker 1: as efficient as they could be, not as productive or
Speaker 1: effective as they could be, and quite often through no faults.
Speaker 1: Definitely through no intention, but quite often through no fault
Speaker 1: of their own. So, and I want you to jump in.
Speaker 1: You're a trainer, you've worked in gyms, you've even owned
Speaker 1: part owned gyms, and you're an athlete and all that,
Speaker 1: so you're more than qualified to contribute. And what I'm
Speaker 1: about share is not in order of importance or commonality.
Speaker 1: But I'm going to start with people who make the
Speaker 1: right effort. That is, they try hard, they put in
Speaker 1: the effort, they train regularly. Intensity is good, attitudes good.
Speaker 1: But they're following the wrong program. And there's a lot
Speaker 1: of people who for their body, for their goals, for
Speaker 1: their needs, taking into account their medical staff, what they
Speaker 1: want to do be create change with their body, they
Speaker 1: are not following an ideal program for them. So it's like,
Speaker 1: you know, taking taking the wrong drug for the wrong illness.
Speaker 1: So you want to get better, You're being disciplined with
Speaker 1: taking whatever it is that you're taking. It just so
Speaker 1: happens that it's not ideal. You know. It's like maybe
Speaker 1: you've got to really saw back and you need something
Speaker 1: that's like for neural pain, and you're taking a panadole.
Speaker 1: It's kind of doing something, but it's not optimal. Right,
Speaker 1: terrible analogy with the drugs, but it's kind of like that.
Speaker 1: So the idea that any program is better than no
Speaker 1: program is kind of true unless it injures you. Right,
Speaker 1: So then the question is, Okay, well, how do I
Speaker 1: know if I'm doing the right program. Well, if you're
Speaker 1: doing the right program, it is a it is something
Speaker 1: that has been individually designed for you. Buy someone with knowledge,
Speaker 1: real knowledge, skill, understanding, expertise, somebody who has taken more
Speaker 1: than five minutes, somebody who has asked you a lot
Speaker 1: of questions, who understands your training background, your medical history,
Speaker 1: your physiology, hopefully someone who has done some kind of
Speaker 1: assessment on you, and then somebody who has engaged with
Speaker 1: you for quite a while, red your goals, re your intentions,
Speaker 1: and then based on all of that, they design you
Speaker 1: a program. Now, even that doesn't guarantee that it's the
Speaker 1: best program, but it makes it more likely. So I
Speaker 1: would think that the vast majority of people are not
Speaker 1: following a great program for them. I think a lot
Speaker 1: of people are training and what they're doing is not terrible,
Speaker 1: but it's maybe not optimal. And the difference between doing
Speaker 1: a program, let's go back to the numerical kind of
Speaker 1: classification as per TIFFs MCing. You know a lot of people.
Speaker 1: You know, if the best program for you is ten
Speaker 1: out of ten, a lot of people are doing a
Speaker 1: six or seven out of ten program in terms of design,
Speaker 1: individual design, and suitability while making an eleven out of
Speaker 1: ten effort. So great effort with a substandard program will
Speaker 1: never produce optimal results. So the flip side of that
Speaker 1: is right program, wrong effort. So now we've got the
Speaker 1: converse or the opposite of that, where somebody's got a
Speaker 1: great program, great resources, they've got everything that they need,
Speaker 1: but they are either training too hard or too easy.
Speaker 1: So you know, they are just training so intensely that
Speaker 1: they're going to be perpetually fucked, or they're going to
Speaker 1: get injured, or they're going to go into the next
Speaker 1: training SEF session under recovered, so their body is not
Speaker 1: back to where it needs to be before it gets stressed. Again,
Speaker 1: keeping in mind that exercise is stress. Exercise is physiological
Speaker 1: stress that we put on our body to create physiological adaptation, improvement, growth, strength, power, speed, agility, flexibility,
Speaker 1: aerobic endurance, muscular endurance, all of these fitness variables. We
Speaker 1: try to create a response in that space by doing
Speaker 1: something to our body. And the opposite of obviously too
Speaker 1: hard is too easy. And then so there's a bunch
Speaker 1: of people who I would call have like almost intensity delusion,
Speaker 1: and by that I mean they tell themselves that they're
Speaker 1: training intensely and they're training at the right level to
Speaker 1: get the result but they don't really understand what their
Speaker 1: potentially is. And this is tricky because this, again is
Speaker 1: one of those subjective things. But over time you can
Speaker 1: kind of figure out what you can do. Now, we
Speaker 1: don't want people taking their body to the limit, and
Speaker 1: of course, especially if you're a newbie. By the way,
Speaker 1: if you're a newbie, here's another mistake. Too much, too hard,
Speaker 1: too fast, if you're brand new to the gym, or
Speaker 1: in fact, any kind of training like let's say, for example,
Speaker 1: Craig Harper, the guy who trains every day in the
Speaker 1: gym and walks every day, which is not exactly intense.
Speaker 1: But let's say tonight, I go out and go right, fuck,
Speaker 1: I'm going to become a tennis player, and so I
Speaker 1: train for an hour on the tennis court, sprinting up
Speaker 1: and back and serving and bullying and lobbing and smashing.
Speaker 1: I won't move for three weeks because my body ain't
Speaker 1: conditioned to tennis. So the right thing for me would
Speaker 1: be a bit of a hit up, not too hard,
Speaker 1: not too easy, work at five, six, seven out of ten,
Speaker 1: maybe bit of jogging, bitter stretching twenty thirty minutes fuck off,
Speaker 1: and then build on that so you know, many times
Speaker 1: I've seen people in the gym who are consistent and
Speaker 1: who even have a good attitude, but they don't understand
Speaker 1: how hard they can train safely. I'm not talking about
Speaker 1: putting yourself at risk or being a hero in the gym,
Speaker 1: or getting you know, trapped in ego to see how
Speaker 1: much you can lift, but rather realizing that there's a
Speaker 1: point where your body will be forced to adapt but
Speaker 1: up and to that point, you're really just going through
Speaker 1: the motions and maybe maintaining what you've got, Like you
Speaker 1: won't build muscle strength, power, speed, all of those things
Speaker 1: that I mentioned unless your body needs to. So if
Speaker 1: you go in the gym every day, and every day
Speaker 1: you can do the same kind of workout on the
Speaker 1: same kind of machines, the same movements, the same sets,
Speaker 1: and the same kind of reps or the same speed
Speaker 1: or the same volume and the same intensity, there is
Speaker 1: no need for your body to adapt anymore. So at
Speaker 1: very best, you're going to kind of stay where you
Speaker 1: are right and over time, if you don't adapt up
Speaker 1: or if you don't step up the intensity, you will
Speaker 1: go backwards just because of aging and maybe your diet's
Speaker 1: not complementary and maybe you're underslap. So a program that
Speaker 1: is not progressive in nature is not the program that
Speaker 1: you want if your goal is progression. And there are
Speaker 1: a shitload of people in gyms around the world, not
Speaker 1: just Australia and not just gyms, but any training environment,
Speaker 1: be it a swimming pool, bet a running track, bet
Speaker 1: a karate dojo, be CrossFit, box whatever, boxing gyms. There
Speaker 1: are a lot of people who basically are doing a
Speaker 1: version of the same thing every time they go into
Speaker 1: that space, while then being frustrated about why their body
Speaker 1: is not changing. Well, the reason is it doesn't need to.
Speaker 1: So like for example, with me where I'm at in
Speaker 1: my sixty year old body, I don't aspire to be
Speaker 1: any stronger. I aspire to keep what I've got for
Speaker 1: the next fucking decade or more so, I'm in a
Speaker 1: I guess a maintenance phase with my strength. If I
Speaker 1: can keep my strength and muscle mass, the level of
Speaker 1: lean tissue that I have on this body for as
Speaker 1: long as I can, I'm happy. If Tiff and Ice
Speaker 1: tonight went right, We're gonna do fucking yoga together twice
Speaker 1: a week. My goal would be to get better at
Speaker 1: yoga to improve my flexibility, range of movement around the joints,
Speaker 1: because even for a sixty old old, my flexibility is dogshit,
Speaker 1: But my strength for a sixty year old is probably
Speaker 1: somewhere in the realm of exceptional. So I'm happy with that.
Speaker 1: But or we might say my fitness, like my potential
Speaker 1: fitness is a ten, my aerobic fitness right now, I'm
Speaker 1: a six. So you know, if we want to really
Speaker 1: dumb it down and go there are two kinds of workout,
Speaker 1: a maintenance and a progressive workout. You need to figure
Speaker 1: out whether or not you need to be doing which one.
Speaker 1: So if you say, like if you were sitting in
Speaker 1: front of me and you and I were chatting, you
Speaker 1: said to me, harps, I want my body to change,
Speaker 1: whatever that means fit a lena, lighter, stronger, run, faster, jump, higher,
Speaker 1: less back pain, lower blood pressure, better posture, less hunchy,
Speaker 1: less chipotic, more neutral head position, blah blah blah. I
Speaker 1: want to change my body. And then I'm going to say, well,
Speaker 1: your program needs to be varied and progressive and you
Speaker 1: need to have a fucking crack the end. If it
Speaker 1: isn't and you're not, then don't expect much other than maintenance. Now,
Speaker 1: if your body is where you want it to be
Speaker 1: and you are content, then don't change a thing. You know,
Speaker 1: keep doing you know, varied a little bit, but you know,
Speaker 1: and I think if we were being honest, most people
Speaker 1: listening to this would say I'm not where I want
Speaker 1: to be. A percentage would. And to those of you
Speaker 1: who are content with where you're at, well done, carry on.
Speaker 1: For those of you who wants you don't need to
Speaker 1: overthink it. You don't need to go and do an
Speaker 1: exercise science degree. You don't need a million dollars worth
Speaker 1: of equipment. You just need to go. You know, what's
Speaker 1: the thing that I should do that I avoid? And
Speaker 1: it might be you know what's hilarious is the crab
Speaker 1: turned up yesterday and he goes to me, guess what
Speaker 1: I now? This is the crab Everyone who's fifty eight,
Speaker 1: who's a bodybuilder X three time mister Australia Pro Bodybuilder,
Speaker 1: fucking muscles on his eyelids. I go, what'd you do?
Speaker 1: He goes, I went for a run? I nell he
Speaker 1: fucking fell over. I'm like, that's like me doing Jazus
Speaker 1: size ah shout out to jazus size. It's not bad,
Speaker 1: it's just I don't do it, and I'm like, well,
Speaker 1: how did that go?
Speaker 2: You know?
Speaker 1: And so he could bench press with his eyes closed,
Speaker 1: but for him, running five hundred meters is like a marathon.
Speaker 1: You know. I'm like good, good, and he's like, yeah,
Speaker 1: I'm going to start to do a bit. I'm like great.
Speaker 1: And because this highly trained individual is doing something that
Speaker 1: he never does, his body's like fucking hell, like he
Speaker 1: will if he ran for the next month, he ran
Speaker 1: even somewhere between half a k and two k's every day,
Speaker 1: he would make massive progress. He would make massive improvements
Speaker 1: because he's introducing a new stimulus. And so when we
Speaker 1: break down fitness into you know, strength, power, speed, muscular endurance,
Speaker 1: aerobic endurance, balance, coordination, and even things like a little
Speaker 1: weird like spatial awareness and all of those things, we
Speaker 1: can say, oh, you know what, I'm I'm quite fit.
Speaker 1: Like some people are very aerobically fit, but they there's
Speaker 1: zero chance that they could do one chin up, right,
Speaker 1: there's zero chance that they could do five proper push ups.
Speaker 1: So that doesn't mean you've got to start doing chins
Speaker 1: or push ups today, but maybe it means that, look,
Speaker 1: you know, in terms of keep the cardio up, keep
Speaker 1: doing what you doing. Heart lung fitness is incredibly important
Speaker 1: and valuable from a range of perspectives. But also being
Speaker 1: strong if you are forty, forty five or old, as
Speaker 1: I've said too many times, but being strong and lifting weights,
Speaker 1: building lean tissue. You know, muscle is metabolically active and
Speaker 1: it burns a lot more calories than so an eighty
Speaker 1: kilo muscular body will burn a lot more calories at
Speaker 1: rest than an eighty kilo body with higher body fat percentage,
Speaker 1: even if it is twin identical brothers or sisters. Because
Speaker 1: muscle is more metabolically active. It helps you stay lean
Speaker 1: and helps you build weight. Training helps you build bone
Speaker 1: density and function. It improves cognition. There are a plethora
Speaker 1: of benefits. Right, But if you're like me, you're the
Speaker 1: weight training guy, you do fuck all. Maybe you need
Speaker 1: to go do some stretching classes, Maybe you need to
Speaker 1: have a swim once or twice a week.
Speaker 2: You know.
Speaker 1: So it's not like this is good and that is bad.
Speaker 1: It's like, what if you think about all of the
Speaker 1: fitness components, what component are you lacking? You know, like
Speaker 1: I was talking to I took a risk. The other
Speaker 1: day a guy came up, was talking to me in
Speaker 1: the cafe and I don't know him well, but I
Speaker 1: know him a little bit and he has I won't
Speaker 1: doesn't matter. He has a job that he works at
Speaker 1: a desk all day. And I said how old are you?
Speaker 1: And he goes forty eight? And he was asking me
Speaker 1: about stuff. We were just talking. I said, can I
Speaker 1: tell you something that I'm a little bit scared to
Speaker 1: tell you? And he goes sure. I go, You've got
Speaker 1: fucking terrible posture and he goes, oh, I know, and
Speaker 1: he does. He looks like fucking quasi modo, like he's
Speaker 1: like he's hunchy as fuck.
Speaker 2: I don't know why you've only got five friends apps? Yeah,
Speaker 2: I know, and one's bland, the AOI guy.
Speaker 1: One of them, two of them are AI. But he
Speaker 1: said to me, ah, and he rolled his eyes, and
Speaker 1: he wasn't offended at all. He said, I know, I know,
Speaker 1: And he said what can I do? And so I
Speaker 1: told him what he can do? And I mean, like
Speaker 1: the reason that I am well, firstly, I asked him. Secondly,
Speaker 1: I was pretty sure I wouldn't offend him, and I'm
Speaker 1: pretty good at guessing that. Thirdly, if I thought it
Speaker 1: was a person who would be offended, I probably wouldn't
Speaker 1: have brought it up at all, especially seeing as they
Speaker 1: didn't ask. But you know, I'm and I'm digressing here,
Speaker 1: but I'm more interested in helping that dude get good
Speaker 1: posture over the long term than sparing his feelings over
Speaker 1: the next two minutes. You know, because I didn't say
Speaker 1: anything that wasn't true, and the fact that I went,
Speaker 1: you got fucking terrible posture, he laughed and he you know,
Speaker 1: and I went, look, but here's the good news. You
Speaker 1: can fix it. So it might be your posture's rubbish.
Speaker 1: It might be you have a week lower back. It
Speaker 1: might be you can't run out of sight in the
Speaker 1: middle of a foggy night.
Speaker 2: Right.
Speaker 1: It might be you can't hang off a bar and
Speaker 1: hold your body weight for ten seconds. It might be
Speaker 1: you can't do a bridge or a prone hold for
Speaker 1: more than twenty seconds.
Speaker 2: Right.
Speaker 1: And it ain't about what you look like, and it
Speaker 1: ain't about comparison of numbers or outcomes with anyone else.
Speaker 1: It's about this idea, this ever present reality. I should
Speaker 1: say that you cannot get another body, and you cannot
Speaker 1: get younger. You can lower your biological age maybe, but
Speaker 1: you definitely can't lower your chronological age. And sick sickness
Speaker 1: and declining health and declining function are inevitable in that
Speaker 1: they will happen over your life time, but the rate
Speaker 1: at which that shit happens is largely within our control.
Speaker 1: So sadly, most people in our culture are reactive, not proactive,
Speaker 1: And by that I mean they wait until something breaks,
Speaker 1: or they get sick, or they get terrified, or they
Speaker 1: get a diagnosis, and then they take action. And so potentially,
Speaker 1: for some of you today, maybe this is a little
Speaker 1: fucking light bulb going off in the back of your brain. Gone,
Speaker 1: I'm not sick or broken yet, but I will be
Speaker 1: one day. So let's see if we can push that
Speaker 1: date right back. Does that make sense? All right, I'm
Speaker 1: going to keep going. You interrupt if you feel compelled.
Speaker 1: I've got a couple more so. My next kind of
Speaker 1: I guess mistake that I see people make is too
Speaker 1: much emotion and too little strategy. And by that, for example,
Speaker 1: I've said this example once or twice over fifteen hundred episodes,
Speaker 1: but it used to amuse me when people would come
Speaker 1: to my gym up on the highway. I had ten
Speaker 1: treadmills across the front of the gym that looked out
Speaker 1: the windows, and some people would come and use the
Speaker 1: same treadmill every day. Now, there might be seven available treadmills,
Speaker 1: but if someone's on there now, they're all identical treadmills.
Speaker 1: It's not like they're different ones. They're all the same brand,
Speaker 1: the same model, the same motor, purchased on the same day.
Speaker 1: And people would have this emotional attachment and I go
Speaker 1: jump on the one. No, I don't like that one.
Speaker 1: I'm like, they're actually identical, and they'd have this they go, no,
Speaker 1: they're not. I'm like, they're fucking the same. I own them,
Speaker 1: they're the same. Or people who Another example of too
Speaker 1: much emotion and too little strategy is people who keep
Speaker 1: only doing the thing that they like that actually doesn't
Speaker 1: produce the results that they need. Now, I'm all for
Speaker 1: doing what we like, as long as the thing that
Speaker 1: we're doing that we like is getting us toward our goal. Right.
Speaker 1: If it was just up to me, I'd never stretch,
Speaker 1: I'd never run, I'd just fucking lift heavy things because
Speaker 1: that's what I'm good at and that's what I like,
Speaker 1: and that's my kind of happy place. But I also
Speaker 1: know that I need to look after my heart and lungs.
Speaker 1: I also need that. I know that I need to
Speaker 1: look after my joints and my mobility and flexibility. So
Speaker 1: if we can, you know, hopefully we can find an
Speaker 1: exercise model or program that ticks both boxes. But it
Speaker 1: is important to say and acknowledge that there will be
Speaker 1: times when we need to do things that we don't
Speaker 1: want to do, and that's where we need to turn
Speaker 1: down the oh, what do I like and turn up
Speaker 1: the what do I need? So more strategic like what
Speaker 1: is my what am I lacking? And what do I need?
Speaker 1: What does my body need? And what is the desired outcome?
Speaker 1: And what is the intervention I need to put in place?
Speaker 1: Even if I don't like some of it, I will
Speaker 1: like the result. I will like being able to do
Speaker 1: five chin ups or twenty pushups. I will like having
Speaker 1: better posture. I will like having a different body composition.
Speaker 1: I will like being able to run five kilometers. I
Speaker 1: might not like the process of creating the outcome, but
Speaker 1: I'll fucking love the outcome. And so while we want
Speaker 1: to be excited at times, and we want to enjoy
Speaker 1: what we do as much as we can. I think
Speaker 1: it's also important to sometimes turn down the emotion and
Speaker 1: turn up the strategy so that we can make good
Speaker 1: decisions and implement appropriate protocols without trying to sound like
Speaker 1: a scientist to get the outcome we want. You know,
Speaker 1: there's no way for me to build flexibility without stretching.
Speaker 1: Do I like stretching? I do not? Do I need
Speaker 1: to stretch? I do? Do I like the idea of
Speaker 1: being more flexible and the reality of being more flexible
Speaker 1: one hundred percent? Will I love the journey on the way?
Speaker 1: Probably not as that. Okay, I've got a couple more.
Speaker 1: My next one is the propensity that some people have
Speaker 1: to follow what I would call a generic program, and
Speaker 1: that is a program that they got off the internet.
Speaker 2: That is a.
Speaker 1: Program that they got because their cousin does this program
Speaker 1: and sent them a fucking email of the program, or
Speaker 1: because they they ripped it out of a magazine or
Speaker 1: off they jotted it down off the back of a
Speaker 1: doney door. I don't know, it doesn't matter, but the
Speaker 1: idea of just following something that wasn't really created for
Speaker 1: your body or your goals, you know, and this some
Speaker 1: people might then say, yeah, what about group training? That
Speaker 1: is a very good question. So even though no one
Speaker 1: asked it, I'm going to fucking answer it. That's how
Speaker 1: I roll. That's how I rolled. So here's what I
Speaker 1: love about group training, and TIF is a group exercise coach.
Speaker 1: Among other things. What I love about group training is
Speaker 1: in a group, you're more likely to work at a
Speaker 1: higher intensity tick. In a group, you're more likely now
Speaker 1: not everyone, but most people, to have a better attitude
Speaker 1: and maybe to have more fun. Tick. You're more likely
Speaker 1: to create social connections, which helps you be more consistent
Speaker 1: with your exercise. Tick. If you train with the right coach,
Speaker 1: you are safer because they are correcting shit form, so
Speaker 1: they are all the ticks. The potential cross is that
Speaker 1: you might be in a class that ain't right for you,
Speaker 1: with a coach that ain't right for you, doing a
Speaker 1: kind of training that ain't right for you. Overall, I
Speaker 1: think group training is done the right way with the
Speaker 1: right person. I think it's great. I think it's great.
Speaker 1: You just need to make sure that as an individual
Speaker 1: within that group, Like I know, if I go and
Speaker 1: do TIFFs boxing, class on Saturday and there's twenty people
Speaker 1: and I'm a newbie. I know that because she's and
Speaker 1: you were going to say this, Tiff, I know. I
Speaker 1: know that she's going to modify it for me because
Speaker 1: she's good. I know that she's going to give me
Speaker 1: a modified version of what everyone else is doing because
Speaker 1: I'm a brand newbie and I don't have their fitness,
Speaker 1: or their skill or their understanding. Am I right with that?
Speaker 2: Yeah? The other thing I was going to say when
Speaker 2: you said before group training, you train harder. Some people
Speaker 2: will and some people won't. It depends how you're wired
Speaker 2: for it. So I'll train, I'm competitive, I'll train twice
Speaker 2: is hard. Yeah, some people need a one on one
Speaker 2: coach in order to actually because they'll hide behind you know,
Speaker 2: it's fun, but they'll hide behind everybody else's work great
Speaker 2: and their cruise.
Speaker 1: Motherfuckers. The next one is just like a really dumb,
Speaker 1: obvious thing to say, and people will roll their eyes.
Speaker 1: But it's one of the biggest reasons that people aren't.
Speaker 1: Let's just use the term in shape whatever that means consistently,
Speaker 1: and that is they are inconsistent. There are very few
Speaker 1: people who start an exercise program today, the seventeenth of
Speaker 1: June two thousand. They're very few people who go, right,
Speaker 1: that's it. I'm starting today, who in one year from
Speaker 1: today will look back. If one hundred people start today
Speaker 1: and five people are consistent for the next year, that's
Speaker 1: a pretty good outcome. Most people stop and start. If
Speaker 1: we're talking about percentages of the overall population, even gym members,
Speaker 1: we know there are a there's a very fluctuating percentage
Speaker 1: of people who come and go, there's a big percentage.
Speaker 1: And then of just the general community, you go, you
Speaker 1: know what, I'm going to get fit, strong, whatever. They
Speaker 1: start something and then they stop. It is statistically the
Speaker 1: vast majority. So, without contradicting myself, I'm going to go
Speaker 1: back now and say a seven out of ten program
Speaker 1: that you do consistently is way better than a ten
Speaker 1: out of ten program that you never fucking do you know?
Speaker 2: Give me your top two tips for those people? What
Speaker 2: are the top two things to stop being inconsistent?
Speaker 1: Yeah, so a couple of things, So can I give
Speaker 1: you more than two? One is regular assessment some kind
Speaker 1: of accountability. Like accountability comes in many forms. So for example,
Speaker 1: you go, well, every twenty eight days I'm checking in
Speaker 1: with ARP. So I'm checking in with TIF. I'm going
Speaker 1: to do get a body composition test, or I'm going
Speaker 1: to do a fitness test or a strength test, or
Speaker 1: I'm just going to check in and I'm going to
Speaker 1: fill out a diary. In those twenty eight days, I'm
Speaker 1: going to go see TIF. I'm going to sit down,
Speaker 1: I'm going to have a two hour session. She's going
Speaker 1: to read my diary, give me feedback. She's going to
Speaker 1: write me a new program for the month. We're going
Speaker 1: to singcome Bay, have an arm wrestle, and I'm going
Speaker 1: to fuck off. Right, So, anything that will help you
Speaker 1: be consistent, that could be having a training partner. We
Speaker 1: know that even just like the fact that I train
Speaker 1: with the crab every day means I'm more likely to go,
Speaker 1: the fact that I train with him means I'm more
Speaker 1: likely to statistically train at a better level. And so
Speaker 1: accountability comes in many forms. But what you don't want
Speaker 1: to rely on is you don't want to rely on
Speaker 1: motivation and inspiration. As I've said a million times. And also,
Speaker 1: and this is a bit more fucking actually fearly philosophical,
Speaker 1: but in some ways very very practical. If you can execute,
Speaker 1: and that is get clear about your non negotiables around everything,
Speaker 1: like what is okay, not what do you want to
Speaker 1: do or hope to do, but what will you absolutely,
Speaker 1: unequivocally fucking do day in and day out, no matter what,
Speaker 1: barring some kind of major problem in your life, but
Speaker 1: that aside, what is the thing that you will do,
Speaker 1: not want to do, not intend to do, not hope do,
Speaker 1: hope to do, but what is the thing that you
Speaker 1: will do? So when we and I mean like, there's
Speaker 1: a big difference between identifying your non negotiables and then
Speaker 1: executing them, right, But if if you're not executing them,
Speaker 1: then they're not non negotiables. It's just fucking more words
Speaker 1: in the wind, Like tell me you know you might
Speaker 1: go for the next year, I'm going to do a
Speaker 1: minimum of thirty minutes cardio a day. And that could
Speaker 1: be sprinting like a fucking cray person up and down ramps,
Speaker 1: or it could be strolling around suburbia with headphones on.
Speaker 1: But I'm going to do something that's not incidental or
Speaker 1: occupational where I'm actually moving my body. Now, everyone including
Speaker 1: my mum, could do that, right, Let's do one more.
Speaker 1: The last one I'm going to do. I'm going to say,
Speaker 1: is just not enough volume. Some people come into the
Speaker 1: gym and they do in the in a one hour
Speaker 1: session in the gym, if you add it up the
Speaker 1: time that they're actually lifting or training some people, not
Speaker 1: all people, of course, but it might be twenty minutes.
Speaker 1: And if you watch me in the crab, that might
Speaker 1: be four minutes an hour.
Speaker 2: Say anything, Yeah.
Speaker 1: Well it's I'm put up my hand like there are
Speaker 1: sometimes when I leave the gym and I have not
Speaker 1: done enough.
Speaker 2: Right.
Speaker 1: So anyway, there is some food for thought. Anything you
Speaker 1: want to add or change or suggest. Tiffany and Cook, No.
Speaker 2: I no. When you talked about consistency, I was just
Speaker 2: going to upset it before. But I was just going
Speaker 2: to say, having flexibility in that consistency. Consistency, so like that,
Speaker 2: knowing the balance between listening to your body and just
Speaker 2: doing it doing a thing. So if you're you get
Speaker 2: up and you can't sprint, just get up and go
Speaker 2: for a walk, but do like replace it instead of canceling,
Speaker 2: replace the thing for a substitute thing that still ticks
Speaker 2: that this is my fitness thing.
Speaker 1: Yes, perfect. I just thought of one more, which I'll
Speaker 1: chuck in. I'm not even going to charge people for it.
Speaker 1: Fuck it. You can have it. You can have it,
Speaker 1: You're welcome. My last one is shit form. Shit form.
Speaker 1: So you you, as a boxer and a boxing coach,
Speaker 1: you would watch some some nuffies on the bag and go,
Speaker 1: oh my god, and then you probably you even see
Speaker 1: trainers who can't box coaching people with pads, going what
Speaker 1: the actual fuck you're going to injure them? And if
Speaker 1: they ever actually need to throw a punch, they don't
Speaker 1: really know what to do right, And so you know, like,
Speaker 1: let's start with good technique and good form from the start.
Speaker 1: That could be anything like what I just described throwing
Speaker 1: a punch. It could be you know, people who are
Speaker 1: doing movements in the gym and they're only doing half
Speaker 1: the range of movement. You know, they're doing a bench
Speaker 1: press and they're moving, you know, the full range of
Speaker 1: movement is let's say forty centimeters, but they're doing twenty
Speaker 1: centimeters and thinking they've just done ten reps when they've
Speaker 1: actually done ten half reps. And not only have they
Speaker 1: then done ten half reps, they've missed out the part
Speaker 1: of the movement, the bottom part that requires the most strength,
Speaker 1: so they're not getting benefit. You know. It might be
Speaker 1: that they're doing reps too quick, too slow. It might
Speaker 1: be that their posture is atrocious, you know. So it's
Speaker 1: just all of that. We want to train sensibly, progressively,
Speaker 1: consistently appropriately, and we want to make sure that we
Speaker 1: are doing it with good technique. What's the I always,
Speaker 1: you know, say to people that is, once they've got
Speaker 1: a base and they're good to go, do the heaviest
Speaker 1: you can do with awesome form, right and if you
Speaker 1: can't do three reps of awesome form, that weight is
Speaker 1: too heavy, probably five or six reps. So take it
Speaker 1: down to a weight where you can do what is
Speaker 1: for you. Because what because heavy is relative. If you
Speaker 1: can do five or six heavy whatever the movement is
Speaker 1: heavy reps with good form, then great, you know. So
Speaker 1: for matters TIF, if people want to box with you,
Speaker 1: if people want to come to one of your groups
Speaker 1: in Melbourne, can they do that?
Speaker 2: Well. I'm not currently running any of my workshops, which
Speaker 2: I do intermittently, but I do. I have one group
Speaker 2: class that runs out of pc YIC in Sint Kilda,
Speaker 2: which is at nine am on a Saturday. That's the
Speaker 2: only group session that I have available, So come and
Speaker 2: do that, and it's a really cool group You want
Speaker 2: to do a group session.
Speaker 1: I want to do a group session. I've spoken about it.
Speaker 1: I just you know, you know what. I would do
Speaker 1: a group session for free, like I would do a
Speaker 1: not Saturday at nine, but I would do a group session.
Speaker 1: I'd love to just do one for the community and go,
Speaker 1: I'm going to be at this space on this day,
Speaker 1: but without all the bullshit of council REGs and fucking
Speaker 1: insurance and tickie. I'm like, let's just turn up and
Speaker 1: have a workout, shall we. It's just like in the
Speaker 1: old days you could just do that. Now you need
Speaker 1: to get fucking five lawyers at every session and get
Speaker 1: ninety seven people to sign a fucking disclaimer. I'm like,
Speaker 1: fucking the old day. Just turn up your motherfuckers with
Speaker 1: some stinky sweatpants and let's go not now now fucking
Speaker 1: help all right? Thanks tip, Thanks Hops,