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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. Hi,

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Speaker 1: welcome to Fitness Disrupted. I am Tom holland your host.

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Speaker 1: In this show, I tackle the hottest topics and exercise,

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Speaker 1: nutrition and motivation, debunking the myths and misconceptions while giving

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Speaker 1: you actionable advice you're gonna be able to use right away.

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Speaker 1: I am so excited for the show today. Here a

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Speaker 1: beautiful day in New York City, my Heart Radio studios

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Speaker 1: here with showing my producer. I've got Ernie, my engineer,

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Speaker 1: and it's gonna be an amazing show with Linda Stevens.

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Speaker 1: And you know what our topic is today. It's gonna

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Speaker 1: be women and muscle. And you can't see Linda, I

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Speaker 1: can just let me paint a picture right. She has

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Speaker 1: an amazing physique. She is an i f BB Figure

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Speaker 1: Pro competition prep coach, personal trainer, and a full time

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Speaker 1: single mom of two teenagers. She's doing it all. She

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Speaker 1: holds a master's degree in nutrition and she has written

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Speaker 1: for magazines including Muscle and Fitness, Hers, Oxygen Strong. She

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Speaker 1: presents she's a lecturer. She is out there as a

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Speaker 1: nutritionist and a bodybuilder. She knows more about muscle than

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Speaker 1: of Uh, I'd say women and men safely, you know. Uh.

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Speaker 1: So this is just an amazing show because the show

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Speaker 1: is all about debunking those myths. Linda, And like the

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Speaker 1: four letter word that almost drove me out of fitness

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Speaker 1: years ago was bulk. Right, So women and muscle, let's

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Speaker 1: get right down to it. Though. Give people a little

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Speaker 1: of your background. How did you get started? You know,

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Speaker 1: have you been lifting for a long time? And when

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Speaker 1: did you start bodybuilding? Um? I started lifting weights in

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Speaker 1: my early twenties, but prior to that, I taught a

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Speaker 1: lot of aerobics classes. I worked for Richard Simmons at

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Speaker 1: one point, teaching in his He had a string of

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Speaker 1: studios called the Anatomy Asylum, and I started teaching classes there.

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Speaker 1: So I was kind of kind of a cardio queen

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Speaker 1: back then. But um, and then I got into weight

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Speaker 1: training in my early twenties and always lifted just for

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Speaker 1: my own personal health. I worked in the city on

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Speaker 1: Wall Street for a long time when I graduated from college.

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Speaker 1: That was my career. Um. And then after I had

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Speaker 1: children in my mid early to mid thirties, had two children,

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Speaker 1: and I knew I couldn't go back to Wall Street

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Speaker 1: that lifestyle just was not gonna not conduce to having kids.

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Speaker 1: What to do. I couldn't get on the train in

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Speaker 1: six in the morning and be home at nine o'clock

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Speaker 1: at night. Just I chose to raise my children. So

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Speaker 1: I retired from that life. And then after they got

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Speaker 1: to be a little bit older, maybe you know, three

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Speaker 1: or four or five years old, I went back and

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Speaker 1: got my personal training certification, which is where it's all started.

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Speaker 1: And then I decided I wanted to be a cut

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Speaker 1: above a regular personal trainer because there were so many

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Speaker 1: personal trainers out there, and some are amazing and some

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Speaker 1: are not. Um. So I wanted to get my degree

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Speaker 1: in nutrition. I felt like that would put me a

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Speaker 1: cut above everybody else and give me more credentials and

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Speaker 1: more um you know, more of of a resume, if

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Speaker 1: you will. So I went back at forty two and

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Speaker 1: took me about three years, got my master's degree and nutrition,

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Speaker 1: and then it just stores started opening up because people

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Speaker 1: listen when you have you know, education behind you. So

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Speaker 1: that's that's what I wanted. Sometimes that's why I got then,

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Speaker 1: But you know what it was, it was a great choice.

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Speaker 1: I mean, you know, I have this discussion with a

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Speaker 1: lot of people, and it's like we just need to

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Speaker 1: do things. Sometimes if we just get started, we sit

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Speaker 1: around and go, oh, I'd love to do this or

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Speaker 1: I'd love to do that. It's like, well, get up

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Speaker 1: and get go and do it. Because if I had waited,

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Speaker 1: I'm fifty one now I could have said, God, in

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Speaker 1: my forties, I should have gone back to school. But

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Speaker 1: I didn't. But I did it, and I'm done. You know,

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Speaker 1: like we waste so much time thinking about what we

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Speaker 1: should want to do. Yesterday you said tomorrow, right, I say.

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Speaker 1: The secrets to life are all over Instagram. Everyone post them,

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Speaker 1: but no one does them. I know. Yeah, And that's

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Speaker 1: what this show is all about. You know, Acam's razor.

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Speaker 1: It's the simple solutions and the simple things that get

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Speaker 1: the results. But that's not the industry, right, That's not

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Speaker 1: what you and I have to battle against, the quick fix,

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Speaker 1: the lack of science. Right. And that's why I love

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Speaker 1: having you on the show, is because you not only

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Speaker 1: have and again I need to paint the pictures you

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Speaker 1: can't see Linda, she looks amazing and go to her

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Speaker 1: website Linda M. Stevens dot com as your uh you know,

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Speaker 1: if you have the internet available as you're listening to

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Speaker 1: the show or after, and just get get an idea

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Speaker 1: of what she looks like. Amazing, you know, an extreme

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Speaker 1: and we're gonna talk about that. I do extreme cardio. Uh.

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Speaker 1: And then I pulled back and Linda does more uh

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Speaker 1: strength training than most people do. Right, but she has

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Speaker 1: better looking arms than most men. And uh, you know

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Speaker 1: that's something we're gonna talk about, the muscle and how

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Speaker 1: important muscle is. But but that's it, Linda, is that

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Speaker 1: the knowledge, the science is perverted, right or it's not

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Speaker 1: even thought about at all. So you said, and I'm

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Speaker 1: gonna be a little tougher that. You know, trainers, there's

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Speaker 1: a lot of great there are aren't that many really

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Speaker 1: good fitness people. There just aren't. And that's part of

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Speaker 1: the problem. Right, We made it our career. And I

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Speaker 1: went back and got my masters like you, because the

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Speaker 1: same thing, and got all the certifications because I knew

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Speaker 1: that I could so easily as you did separate. We

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Speaker 1: could separate ourselves with the knowledge, right and then truly

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Speaker 1: help people. And this isn't. This isn't when you know, bro,

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Speaker 1: science is exercise science, nutrition and I love that. And

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Speaker 1: you know, I went back for the exercise science and

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Speaker 1: psychology sports psychology because I wanted the motivation side, and

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Speaker 1: then I did the sports nutrition. You went back and

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Speaker 1: because nutrition is so crucial. As we know, nutrition is

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Speaker 1: you can go in the gym and work out every

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Speaker 1: single day of the week, but if you're going to

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Speaker 1: hit the drive through too three times a day and

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Speaker 1: not gonna see the results, it's not going to show.

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Speaker 1: So you know, and and then we just live in

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Speaker 1: a world of instant gratifications. So everyone and I get

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Speaker 1: this all the time from clients when I signed them up,

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Speaker 1: is you know how long is this gonna take? How

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Speaker 1: long is it gonna take me to build muscle? And not?

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Speaker 1: My answer always is, well, let's say I started really

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Speaker 1: lifting weights at forty two, like seriously, to build muscle.

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Speaker 1: I'm fifty one and I can say I'm really happy

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Speaker 1: with what I've built over the years, Like I'm content now.

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Speaker 1: I don't want to any more muscle. I'm happy to

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Speaker 1: where I am. So what's that nine years? What? Right

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Speaker 1: back to the Wall Street guys just have the Wall

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Speaker 1: Street guys would say I want a six pack, and

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Speaker 1: I'd say I want your Ferrari How long did it

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Speaker 1: take you to earn that? Yeah? Exactly. So it's it's

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Speaker 1: you know, people are like after a month of diet

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Speaker 1: and they're like, well, i'm hw come, I'm only down

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Speaker 1: you know X amount. Like you're like, you ate two

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Speaker 1: good meals, right, you expected to see. And that's what

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Speaker 1: we'll talk about. It is SiGe and it's math, you know,

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Speaker 1: and that's what drives me nuts. I holy cow, you

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Speaker 1: know the cow, he's not a cow and all this

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Speaker 1: kind of stuff. And when it comes down to pure

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Speaker 1: weight loss, and you know, that's a topic for another day.

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Speaker 1: But you know we're talking about muscle. We're gonna talk

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Speaker 1: about how important it is. Again. I'm with Linda Stevens,

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Speaker 1: you know, I f BB pro. She knows not only

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Speaker 1: the strength side, but the nutrition side, and they are

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Speaker 1: totally connected and you can't have one without the other.

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Speaker 1: These is it nutrition, is it diet an exercise? It

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Speaker 1: to both? It's both right, uh yeah? And the bodybuilding

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Speaker 1: site like when we go to extremes. When I did

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Speaker 1: the natural bodybuilding, I warned so much about just simply

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Speaker 1: cutting out carps and how horrible that is and how

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Speaker 1: much my brain ran on that. You know, when I

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Speaker 1: was training seventeen hours a day as a trainer, bodybuilding,

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Speaker 1: cutting calories and it was brutal. Right, And so when

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Speaker 1: I think I saw you years ago at the gym,

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Speaker 1: right and you're cutting calories, and I was like, I

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Speaker 1: don't want to talk to you, I know when you're

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Speaker 1: that close. But that's it comes down to science. And

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Speaker 1: you know, so when we're talking about the fear of bulk,

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Speaker 1: explained to women how important strength training is to achieving

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Speaker 1: their goals. Um, so women don't really have to bulk,

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Speaker 1: first of all. I mean I hear that a lot,

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Speaker 1: and it's like, well, unless you're going to be a

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Speaker 1: bodybuilder up on stage, you don't really need to quote

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Speaker 1: unquote bulk. But what you do need to do is

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Speaker 1: make sure you're eating a good balance of protein, good

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Speaker 1: complex carbs, good fats at every meal. So maybe you're

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Speaker 1: eating four or five times a day, depending on how

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Speaker 1: active you are. But so it all ties together. It's

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Speaker 1: you don't need to put on pounds to build muscle.

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Speaker 1: I mean, right now I'm in a stage where I'm

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Speaker 1: cutting because I want to get on stage, but normally

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Speaker 1: i'd go back to I'll probably put ten pounds back on.

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Speaker 1: But let's be honest. The people, the women who are

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Speaker 1: concerned about putting on twenty thirty pounds of muscle. If

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Speaker 1: those women trying to do what it's not gonna happen

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Speaker 1: without some kind of help, without help, and we'll talk

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Speaker 1: about that help. And I love that because because that's

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Speaker 1: what this show is about, you know, busting the myths,

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Speaker 1: being honest, going there where people don't. But that's the problem.

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Speaker 1: Is that again, the women who have the concern where

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Speaker 1: you and I come from, and you know, the skinny unfit,

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Speaker 1: many of them right are son, it's not gonna happen, right,

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Speaker 1: They're concerned about picking up a ten pound dumb bell

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Speaker 1: versus a five pound dumb bell when it's like, you're not.

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Speaker 1: You know, you see women swinging in the five pound

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Speaker 1: dumbell around in the gym. You see it. I see

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Speaker 1: it every day, and it's like pick up a fifteen

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Speaker 1: you know, do less reps. And they they're like, well,

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Speaker 1: I don't want to get bulky, and I'm like, well,

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Speaker 1: you know, it's not gonna happen. What you are going

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Speaker 1: to do that was build some nice lean muscle, because

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Speaker 1: you're gonna force the muscle to grow a little bit,

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Speaker 1: not crazy, but you're gonna build and grow and make

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Speaker 1: some shape to your body versus just being kind of straight.

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Speaker 1: And I guess the term is what skinny fat almost.

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Speaker 1: But you know, as we age, as we get into

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Speaker 1: our forties and fifties and sixties, it's not good for

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Speaker 1: women to look that thin and be that waive it.

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Speaker 1: It doesn't look good on your skin. Your skin just

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Speaker 1: it doesn't look healthy or it's it'll get saggy droopy,

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Speaker 1: like the muscle underneath will keep the skin full and

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Speaker 1: looking good. So and even if you put on even

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Speaker 1: if you do carry a little extra weight five eight

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Speaker 1: ten pounds, it's probably not that big of a deal

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Speaker 1: because it's probably gonna make you look better. So, I

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Speaker 1: mean everyone's concerned about doing you know, botox and fillers

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Speaker 1: and this and that, but you know what natural fillers like,

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Speaker 1: lift some weight, build some muscles exactly that way there

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Speaker 1: your body will look firm and full and good people

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Speaker 1: say to me all the time, you don't look fifty

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Speaker 1: when I thought you were like thirty eight, and um,

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Speaker 1: and I love that. But it's because strength training and

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Speaker 1: exercising and eating right really is the only anti aging

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Speaker 1: medicine there is out there. It's so simple. Turnover faster,

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Speaker 1: you sleep better at night, growth hormone kicks in, you repair,

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Speaker 1: you regenerate. It's it's it's been proven their studies. It

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Speaker 1: shows that exercises the fountain of you. There's no magic pill,

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Speaker 1: there's no magic bullet, there's no raspberry keytone, there's no whatever.

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Speaker 1: I mean, it's you know, it's just that stuff is

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Speaker 1: just money. People are just making so much money on

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Speaker 1: selling some of these crazy supplements that people are going

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Speaker 1: to think they're gonna take and then just sit on

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Speaker 1: the sofa and it doesn't work. And what people don't

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Speaker 1: realize and you alluded to it, is that the only

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Speaker 1: natural way to increase your metabolism is through build lean muscle. Y.

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Speaker 1: You know, when when clients would say to you, and

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Speaker 1: I would train clients, and I would rarely do a

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Speaker 1: husband and wife because that just has its own, you know,

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Speaker 1: host of problems there. And one of the problems is

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Speaker 1: the guy would generally lose more weight than the woman

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Speaker 1: quicker because they have more lean muscles. So, ladies, one

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Speaker 1: of the main reasons and men, but especially women, you

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Speaker 1: want to build lean muscle is it is metabolically more

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Speaker 1: active than fat tissue. It burns more calories twenty four

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Speaker 1: hours a day, seven days a week. You can't out

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Speaker 1: run your fork. You're talking about that earlier. So when

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Speaker 1: people say, oh, Tom, will you do marathons and ultra

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Speaker 1: marathons and triathlons, you can eat whatever you want. Absolutely

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Speaker 1: not even close, right, and we can talk about that math.

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Speaker 1: But that is such great news for people. And I

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Speaker 1: love the line cardio adds years to our lives. Strength

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Speaker 1: training adds life to our years. Right, you're gonna be fit,

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Speaker 1: and you see at fifty six, if you're not strong,

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Speaker 1: if you don't do prehab, you're gonna do rehab. Here's

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Speaker 1: what I love with it. You're gonna lift weights. It's

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Speaker 1: your choice. Are you gonna do it in physical therapy?

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Speaker 1: Thank you? Right, let's say that again. You will lift weight.

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Speaker 1: It is not a question of if. But when do

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Speaker 1: you pay someone because you have to when you're injured,

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Speaker 1: or do you do it ahead of time? And unfortunately

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Speaker 1: that's human nature right when people just wait till the

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Speaker 1: west And there have been studies done to showing that

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Speaker 1: people as they age that have trained their legs like

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Speaker 1: that do strength training and train their legs, you know,

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Speaker 1: through squatting, lunging, deadlifting, whatever, and it doesn't have to

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Speaker 1: be crazy amounts of weight, um. But it's been shown

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Speaker 1: that as they age, those people are less likely to

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Speaker 1: have injuries like breaking their hips when they're seventy eight

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Speaker 1: years old. And remember being in school and one of

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Speaker 1: my professors would always say, older people seenior people don't

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Speaker 1: fall down and break their hip. Their hip breaks and

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Speaker 1: then they fall and they fall down. So they're saying,

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Speaker 1: you know, you keep your legs strong as you age

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Speaker 1: throughout your life, those people tend to have less of

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Speaker 1: those things happening. I love that you brought that up

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Speaker 1: because that's mind blowing from people. Right. People think, oh,

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Speaker 1: she fell and she broke her hip. No, her hip

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Speaker 1: actually snapped and and which obviously caused her to fall down,

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Speaker 1: and both happen. But the fact that people don't realize that,

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Speaker 1: so strength training and again we're not saying, you know,

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Speaker 1: and again to try to look like Linda. She has

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Speaker 1: worked ridiculously hard to get there. And you know, the

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Speaker 1: goal is to be functionally strong and to enjoy quality

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Speaker 1: of life exactly, and to achieve that. The great news

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Speaker 1: is you don't have to run as far as I do.

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Speaker 1: You don't have to lift the weights and diet as

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Speaker 1: strictly as Linda does. You just have to do be consistent, right,

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Speaker 1: and so strength training so crucial and it'll give you.

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Speaker 1: I have a client who just recently lost forty pounds.

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Speaker 1: We started working together in September. Um. I think she's

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Speaker 1: down about forty pounds. And you know, she said to me,

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Speaker 1: I feel so good. I can go on a bike

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Speaker 1: ride now and I'm not out of breath, I can

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Speaker 1: carry my groceries upstairs. I sleep better. She's like, I'm

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Speaker 1: just everything is so much better. And it's true. And she,

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Speaker 1: you know, she was just on. I had her on

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Speaker 1: a good comprehensive eating program and she had her you know,

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Speaker 1: her h ups along the way, a lot of hand holding,

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Speaker 1: but um, and she worked out religiously and did you know,

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Speaker 1: cardio and she did some weights and you know, it

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Speaker 1: wasn't certainly she wasn't doing prs or anything like that,

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Speaker 1: but she was moving five or six times a week

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Speaker 1: and she lost forty pounds and she looks like a

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Speaker 1: completely different person and she feels good and she did

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Speaker 1: it the right way. So she'll keep it off, right,

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Speaker 1: and that's it. It's it's small steps forward are steps forward.

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Speaker 1: When I was a trainer, I never wanted a client

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Speaker 1: to lose five pounds in a week, right, because we

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Speaker 1: know that's water, and you know it's and and muscle,

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Speaker 1: and so let's go really important to women and men

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Speaker 1: as well. So Winda was talking about as we age

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Speaker 1: generally thirty five, somewhere around there, we start to lose muscle.

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Speaker 1: The technical term is sarcopenia, right. What that means is

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Speaker 1: so so you know, Linda and those of you listening,

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Speaker 1: you say, you know what, I'm thirty, I'm doing the same,

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Speaker 1: I'm eating the same, but I'm gaining weight. Why is that?

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Speaker 1: And one of the main reasons is you are losing

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Speaker 1: muscle mass, You're losing that metabolically active tissue. So but

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Speaker 1: here's the great news, because I'm all about the great news, right,

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Speaker 1: you can prevent that and reverse it. How do we

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Speaker 1: do that? Strength training? Strength training? Absolutely, it's um As

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Speaker 1: you just said before, muscle burns more calories even at rest.

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Speaker 1: Using myself as an example, if I take a couple

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Speaker 1: of days off, I'm still just as hungry as if

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Speaker 1: I was in the gym training because my body is

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Speaker 1: just calling for that fuel because I have so much

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Speaker 1: muscle that I'm constantly burning calories. Even if it's a

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Speaker 1: rest day, I still have to eat every two hours.

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Speaker 1: It's religious, it is. And and again, they don't have

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Speaker 1: to take it to the level that you or I

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Speaker 1: take it to. Um, you know, we choose to do

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Speaker 1: that because we just we love it for lots of

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Speaker 1: different reasons. And it's my job. So I feel like,

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Speaker 1: who's gonna listen to a fat nutritionist that's out of shape? Right,

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Speaker 1: So I feel like I have to keep some level

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Speaker 1: of of fitness. But um, you know, people can just

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Speaker 1: get in the gym four times a week and lift weights.

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Speaker 1: You can combine muscle groups if you want to, um,

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Speaker 1: you know, and it doesn't have to be crazy, but

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Speaker 1: you want to push yourself enough and do some cardio

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Speaker 1: to keep your heart strong and help burn the fat

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Speaker 1: um and then you take the muscle, you take the

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Speaker 1: weights to help build the shape. So the cardio burns

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Speaker 1: the fat, the muscle builds the shape, and there it's

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Speaker 1: just a great compliment. And then when you add in

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Speaker 1: all the right nutritional um components, it's not hard. And

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Speaker 1: then and you can still go on the weekend maybe

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Speaker 1: and have a cheat meal, go out to dinner and

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Speaker 1: if you enjoy a glass of wine, or you want

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Speaker 1: to have a Burger and fries or you want to

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Speaker 1: go out for a nice dinner, you can. You can

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Speaker 1: do that and and we do. Yeah, and it's you know,

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Speaker 1: you you all week Monday through Saturday, you live clean,

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Speaker 1: you know, strict kind of life. Not strict, but you

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Speaker 1: know what I mean, Like you live clean and then

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Speaker 1: you look forward to Saturday nights to my night. I'm

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Speaker 1: gonna go to my favorite restaurant and have and that's

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Speaker 1: what I do. I'm like, I can't wait to go have.

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Speaker 1: You know, Burger and Fries is a great place in Westport.

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Speaker 1: You need to try. That's winda right. And we always

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Speaker 1: talk about people out there listening. Have heard eight percent

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Speaker 1: at the time really healthy the time indulge, I would argue,

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Speaker 1: Americans are pretty Yeah, that's that's it. People are eating

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Speaker 1: out so much in one day, maybe two three times

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Speaker 1: a day or and keeping meals and then chowing down

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Speaker 1: and you know, hitting some I have a people say

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Speaker 1: all the time, I was so hungry to know what

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Speaker 1: to do. And McDonald's was there and I drove through

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Speaker 1: the drive through, and I'm like, that's like the worst

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Speaker 1: thing you could do. McDonald's are for people like Lyndon myself.

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Speaker 1: That's where we hide and we drive through. Can I

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Speaker 1: give you a really funny story. I actually have two

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Speaker 1: boys right play hockey, coming back from hockey. Now, listen,

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Speaker 1: we do it all. Not frequently do I go to

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Speaker 1: you know, my kids, Actually my older son doesn't like it,

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Speaker 1: my younger son every now and again, you know, and

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Speaker 1: then we get the mc gurgles, right then you feel

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Speaker 1: really horrible. You feel good for two minutes, and then

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Speaker 1: you feel horrible after. But I was in the McDonald's

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Speaker 1: with one of my sons and all of a sudden

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Speaker 1: the text came through and it was a picture of

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Speaker 1: me in the McDonald's eating. So a friend had driven by.

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Speaker 1: So oh my gosh, drive throughs her for us. But

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Speaker 1: that's so E twenty right, And and listen, I'm not

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Speaker 1: I cut out nothing. So when people say do you

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Speaker 1: cut out carbs? Do you know I drink wine. I

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Speaker 1: do a little bit of everything. And then when I

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Speaker 1: need to get in shape a little better for a

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Speaker 1: race or people, So what when is saying and I

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Speaker 1: personally believe and I'm sure you'd agree to some degree

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Speaker 1: agree about. So I do a one day cycle in

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Speaker 1: a seven day cycle. So if I'm eating five to

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Speaker 1: six meals a day, one of those can be not

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Speaker 1: as perfect, and it's generally at night. And if you

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Speaker 1: eat really well all day, then you can, you know,

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Speaker 1: have a couple of extra calories at night because it's

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Speaker 1: cowries in and cowries out. And then, as you said,

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Speaker 1: one day during the week. And I love doing it

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Speaker 1: on the weekends with my friends and there like, oh

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Speaker 1: my gosh, you eat like wine and you have dessert. Yeah,

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Speaker 1: just not I know, three every night exactly, or yeah, exactly.

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Speaker 1: It can't do it every single day. It can't be

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Speaker 1: you know, eating drive through food every day, hitting the

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Speaker 1: deli for sandwiches at lunch, and then wherever else you're going.

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Speaker 1: It's just it's it just adds up. And people then

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Speaker 1: they're like, god, I've put on like ten pounds and

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Speaker 1: you know, like a month and I don't know how

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Speaker 1: that happened. And I'm like, well, right, what are you

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Speaker 1: doing what you're eating? Like? And then they that's what

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Speaker 1: they either put their head down in shame or you

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Speaker 1: know they roll their eyes, right, And and what I

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Speaker 1: really want listeners to understand and what Linda and I

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Speaker 1: are saying, it gets easier, it doesn't get harder. So

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Speaker 1: the deprivation side that you have been sold in the

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Speaker 1: in the books and the videos, and these are people.

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Speaker 1: Guess what. Most of those people look the way they do,

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Speaker 1: the Tracy Anderson's of the world. Just go throw names

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Speaker 1: out there. We're born that way. If you want to

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Speaker 1: look like them, you need their parents, you need their genetics, right,

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Speaker 1: and many of those people are going to have issues

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Speaker 1: down the road. My goal is to be doing this

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Speaker 1: one I'm nine, you know, that's it, and I'm doing

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Speaker 1: it for my kids and everything. So we're talking about

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Speaker 1: muscle and and how this you know you should and

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Speaker 1: could eat much more frequently than you do. And let's

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Speaker 1: just go there real quickly because we're talking about breakfast.

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Speaker 1: So you if you could see the studio too. Right

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Speaker 1: next to Sean is a pink bag filled with food.

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Speaker 1: And it's not his process of elimination, right, and it's

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Speaker 1: not mine, right pink. But um, So when Di and

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Speaker 1: I were before the show started, I sprinted here. Came

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Speaker 1: from the city or outside the city on the train

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Speaker 1: and there's a Starbucks downstairs, and I sprinted, I go,

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Speaker 1: I got eight minutes. That's just enough time for oatmeal, right,

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Speaker 1: oatmeal and nuts and raisins. And I say, give me

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Speaker 1: all the toppings, you know, And you said what you

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Speaker 1: as well? I did. I was on my way in.

424
00:20:22,160 --> 00:20:24,040
Speaker 1: I had my breakfast at home this morning. But I

425
00:20:24,080 --> 00:20:26,960
Speaker 1: have that is that's my hot pink bag. It has

426
00:20:27,040 --> 00:20:29,000
Speaker 1: three has two meals in it now because I ate

427
00:20:29,040 --> 00:20:31,320
Speaker 1: one on the way in because it was about five,

428
00:20:31,359 --> 00:20:34,040
Speaker 1: and I know my second meal comes around ten ten thirty,

429
00:20:34,080 --> 00:20:36,560
Speaker 1: and I knew right away, so I I pulled out

430
00:20:36,600 --> 00:20:39,400
Speaker 1: my food. I have three ounces of chicken. I had

431
00:20:39,440 --> 00:20:41,400
Speaker 1: a cup of rice because I'm eating a little extra

432
00:20:41,400 --> 00:20:43,399
Speaker 1: carbs today, and I had some green beans and I

433
00:20:43,440 --> 00:20:45,520
Speaker 1: put sea salts on it. So I ate that on

434
00:20:45,600 --> 00:20:47,720
Speaker 1: my way in. So I feel good now, right, my

435
00:20:47,840 --> 00:20:50,920
Speaker 1: energy is good. And I know, probably like I don't know,

436
00:20:51,000 --> 00:20:53,120
Speaker 1: twelve and one o'clock ish, I'll have I have another

437
00:20:53,160 --> 00:20:54,720
Speaker 1: meal with me, and in case I get delayed on

438
00:20:54,720 --> 00:20:57,240
Speaker 1: the way home for whatever reason, I got another meal

439
00:20:57,320 --> 00:20:59,879
Speaker 1: with right, So I will not ever get stuck with

440
00:21:00,000 --> 00:21:02,480
Speaker 1: about fueling my body, because if not I feel terrible.

441
00:21:02,880 --> 00:21:04,480
Speaker 1: I get a headache, I feel light at it. I

442
00:21:04,480 --> 00:21:08,879
Speaker 1: just don't feel good. So, um, you people, people, normal

443
00:21:08,960 --> 00:21:13,000
Speaker 1: regular genuine population people experience that also. But they're not

444
00:21:13,080 --> 00:21:15,320
Speaker 1: prepared right, so they don't have food with them, so

445
00:21:15,359 --> 00:21:18,159
Speaker 1: that's when they're going to grab a danish or whatever.

446
00:21:18,720 --> 00:21:22,200
Speaker 1: You know. So Starbucks is good and and we write

447
00:21:22,240 --> 00:21:24,080
Speaker 1: on McDonald's, but they're not so bad. I think you

448
00:21:24,119 --> 00:21:27,400
Speaker 1: can even get oatmeal, and McDonald's are salad. I get

449
00:21:27,480 --> 00:21:29,840
Speaker 1: the salad with chicken, and I walk into most places

450
00:21:29,880 --> 00:21:31,439
Speaker 1: and I'll order it and we'll go. We serve that,

451
00:21:32,600 --> 00:21:36,720
Speaker 1: I know, but anywhere some of the places now, because

452
00:21:36,720 --> 00:21:38,600
Speaker 1: sometimes clowns will be like, well, I'm here and there,

453
00:21:38,600 --> 00:21:39,679
Speaker 1: I don't know what to do. I'm like, you can

454
00:21:39,760 --> 00:21:43,239
Speaker 1: usually always get a salad somewhere. Somewhere you can get

455
00:21:43,240 --> 00:21:45,119
Speaker 1: a salad and put some kind of protein on us.

456
00:21:45,160 --> 00:21:47,560
Speaker 1: You're making me hungry. It's a perfect time to take

457
00:21:47,560 --> 00:21:50,840
Speaker 1: a break and you and I will both have a

458
00:21:50,920 --> 00:21:54,520
Speaker 1: protein shake or a banana with peanut butter or something. Again,

459
00:21:55,080 --> 00:21:57,040
Speaker 1: when to Stevens, we're talking about bulk. We're gonna get

460
00:21:57,040 --> 00:21:59,520
Speaker 1: back there, but we will be right back after this

461
00:22:11,359 --> 00:22:16,400
Speaker 1: and we're back. So I just love talking to you.

462
00:22:15,359 --> 00:22:19,600
Speaker 1: Can we do a nine hour show show? How much

463
00:22:19,640 --> 00:22:21,040
Speaker 1: time do you have? When do you have to get back?

464
00:22:21,240 --> 00:22:23,960
Speaker 1: I just I love this. And if you want the

465
00:22:24,000 --> 00:22:26,800
Speaker 1: results of someone, follow what they do. Now. Most of

466
00:22:26,840 --> 00:22:29,199
Speaker 1: you don't write, and that's what I did when I

467
00:22:29,240 --> 00:22:31,200
Speaker 1: started in this business. So I started doing push ups

468
00:22:31,200 --> 00:22:33,120
Speaker 1: when I was fourteen because I read herschel Walker did

469
00:22:33,119 --> 00:22:35,919
Speaker 1: three under Today and three crunch and that got me started, right,

470
00:22:35,920 --> 00:22:37,280
Speaker 1: And that will be our takeaway at the end. We're

471
00:22:37,280 --> 00:22:39,400
Speaker 1: gonna give people always something they can do right away

472
00:22:39,440 --> 00:22:41,600
Speaker 1: to get started. So I know people are listening going, well,

473
00:22:41,600 --> 00:22:44,160
Speaker 1: I'm not going to do that, and we're not asking

474
00:22:44,200 --> 00:22:47,760
Speaker 1: you to know we're not. What we're saying is you

475
00:22:47,800 --> 00:22:51,480
Speaker 1: can eat and should eat. The study show frequently. Absolutely

476
00:22:51,480 --> 00:22:53,520
Speaker 1: that's the best way to keep your keep your weight down.

477
00:22:54,080 --> 00:22:56,600
Speaker 1: And eat breakfast. I mean I know, and oh my gosh,

478
00:22:57,080 --> 00:22:59,840
Speaker 1: you can read these articles. Is breakfast that important front

479
00:23:00,160 --> 00:23:04,160
Speaker 1: load your day? Right? Why? People? So when people eat

480
00:23:04,520 --> 00:23:07,000
Speaker 1: again topic a hole do this and a whole another show?

481
00:23:07,480 --> 00:23:09,639
Speaker 1: Is eating at night really that bad for you? Um? Not?

482
00:23:09,760 --> 00:23:12,360
Speaker 1: If you eat the right things and if you can't,

483
00:23:12,560 --> 00:23:15,520
Speaker 1: well it can't be a Hogganda's pint, but it could

484
00:23:15,520 --> 00:23:18,320
Speaker 1: be some protein and a little fat. You know, it

485
00:23:18,320 --> 00:23:20,080
Speaker 1: could be maybe an apple with a little almond butter.

486
00:23:20,280 --> 00:23:21,720
Speaker 1: What are your last two meals of the day? What

487
00:23:21,760 --> 00:23:25,639
Speaker 1: time you um? I eat? I usually eat my last

488
00:23:25,720 --> 00:23:28,879
Speaker 1: meal around seven thirty eight o'clock, but I have I

489
00:23:28,920 --> 00:23:30,919
Speaker 1: have had to eat food at like nine or ten

490
00:23:30,920 --> 00:23:32,760
Speaker 1: o'clock at night if I'm at an event and I'm

491
00:23:32,800 --> 00:23:34,600
Speaker 1: doing something and my meals are spaced out a little

492
00:23:34,600 --> 00:23:37,280
Speaker 1: bit more. But you know, I'll eat some Like last night,

493
00:23:37,320 --> 00:23:38,600
Speaker 1: I made some egg whites and I put a little

494
00:23:38,640 --> 00:23:40,679
Speaker 1: vanilla protein potter in it and some cinnamon at like

495
00:23:40,760 --> 00:23:42,760
Speaker 1: nine and I had that and I went to bed

496
00:23:43,280 --> 00:23:44,800
Speaker 1: and it made me feel good. It was you know,

497
00:23:44,840 --> 00:23:47,960
Speaker 1: I love eggs. Second, you can eat eggs anytime, so like,

498
00:23:47,960 --> 00:23:49,439
Speaker 1: there are lots of things that you can eat. You know,

499
00:23:49,480 --> 00:23:51,640
Speaker 1: you can do a little cottage cheese or a little

500
00:23:51,640 --> 00:23:54,240
Speaker 1: Greek yogurt. You know, it's just what you choose to

501
00:23:54,320 --> 00:23:56,200
Speaker 1: eat at night. You can't eat a bowl of spaghetti

502
00:23:56,200 --> 00:23:58,199
Speaker 1: and meatballs and then go to bed at you know,

503
00:23:58,240 --> 00:23:59,800
Speaker 1: eat it at nine o'clock and go to bed at ten.

504
00:24:00,280 --> 00:24:02,320
Speaker 1: And a glass of wine and bread and all that

505
00:24:02,359 --> 00:24:06,639
Speaker 1: scene Italian here, I am too. But wait a minute,

506
00:24:06,760 --> 00:24:09,400
Speaker 1: let's if if let's just go there with a science.

507
00:24:09,680 --> 00:24:12,359
Speaker 1: If you've had nothing all day, right, if you literally,

508
00:24:12,359 --> 00:24:15,359
Speaker 1: if you've had or very little food, and that spaghetti

509
00:24:15,440 --> 00:24:22,480
Speaker 1: and wine is and you're around two, you can do that.

510
00:24:22,560 --> 00:24:25,800
Speaker 1: Now most people can't because they've eaten way too much before.

511
00:24:26,400 --> 00:24:28,639
Speaker 1: But we're talking total cowaries. But to your point, and

512
00:24:28,640 --> 00:24:30,840
Speaker 1: and that's what we need people to know, is you

513
00:24:30,880 --> 00:24:34,159
Speaker 1: are consuming the vast majority of your colories at night.

514
00:24:34,200 --> 00:24:35,880
Speaker 1: And part of the problem is you're not eating enough

515
00:24:36,040 --> 00:24:38,159
Speaker 1: throughout the day. I mean, how many people said to

516
00:24:38,200 --> 00:24:39,680
Speaker 1: you and they said it to me for so many

517
00:24:39,760 --> 00:24:43,040
Speaker 1: I can't I'm not hungry. I can't eat that. And

518
00:24:43,119 --> 00:24:46,120
Speaker 1: my answer would be, well, you're getting hungry at some point, Yeah,

519
00:24:46,200 --> 00:24:48,760
Speaker 1: you have to be. I don't understand how they can't be,

520
00:24:48,840 --> 00:24:51,280
Speaker 1: and then they have extra weight. So so why don't

521
00:24:51,320 --> 00:24:53,480
Speaker 1: you change what you're doing? If you're not eating breakfast

522
00:24:53,520 --> 00:24:55,920
Speaker 1: and you want to lose weight, change You can't change

523
00:24:55,920 --> 00:24:57,960
Speaker 1: if you don't change, right, right, And that's great news.

524
00:24:58,200 --> 00:25:00,280
Speaker 1: A lot of people don't eat on purpose because they'll say, well,

525
00:25:00,359 --> 00:25:02,680
Speaker 1: I eat breakfast and I don't need anything until dinner.

526
00:25:02,680 --> 00:25:04,440
Speaker 1: I don't know why I'm gaining weight. I'm like, well,

527
00:25:04,520 --> 00:25:07,480
Speaker 1: because your metabolism has slowed down because your body thinks

528
00:25:07,480 --> 00:25:10,680
Speaker 1: you're starving it and you're consuming three thousand, four thousand

529
00:25:10,720 --> 00:25:13,879
Speaker 1: calories at night. Yeah, and or even if if you

530
00:25:13,920 --> 00:25:15,560
Speaker 1: just eat, let us, you're gonna store that as fat

531
00:25:15,600 --> 00:25:17,000
Speaker 1: because your body is like, we don't know when we're

532
00:25:17,000 --> 00:25:18,920
Speaker 1: getting more foods. We're holding onto this. We're not gonna

533
00:25:18,920 --> 00:25:21,200
Speaker 1: burn U. We're gonna keep it. And I just want

534
00:25:21,240 --> 00:25:24,320
Speaker 1: people to eat, you know, and eat eat food. And

535
00:25:25,200 --> 00:25:27,520
Speaker 1: you know we're talking about muscle, but it's tied in

536
00:25:27,640 --> 00:25:30,719
Speaker 1: because protein is the building block of muscle, so we

537
00:25:30,800 --> 00:25:35,600
Speaker 1: need to go there. So you can't. Back when I was,

538
00:25:35,800 --> 00:25:37,639
Speaker 1: you know, I was a skinny kid. Not always a

539
00:25:37,640 --> 00:25:39,600
Speaker 1: skinny kid. I couldn't run. I had so to be

540
00:25:40,240 --> 00:25:43,000
Speaker 1: a more muscular guy who runs ultras now and stuff

541
00:25:43,200 --> 00:25:45,080
Speaker 1: is not because that wasn't who I was as a kid.

542
00:25:45,400 --> 00:25:47,520
Speaker 1: And I used to take something called Gainer's fuel five

543
00:25:47,520 --> 00:25:50,280
Speaker 1: thousand and I think it was literally like five thousand.

544
00:25:50,320 --> 00:25:52,040
Speaker 1: It was something insane back in the day, back in

545
00:25:52,080 --> 00:25:55,199
Speaker 1: the wild West of supplements too, and I put on

546
00:25:55,359 --> 00:25:57,000
Speaker 1: because there's no protein in I don't even know what

547
00:25:57,080 --> 00:25:59,240
Speaker 1: was in it, but it's just garbage. Right, So when

548
00:25:59,280 --> 00:26:03,239
Speaker 1: I started eating protein at every meal, every meal, my

549
00:26:03,320 --> 00:26:06,040
Speaker 1: philosophy and I'm sure again Linda is pretty close. Is

550
00:26:06,280 --> 00:26:09,320
Speaker 1: healthy carbs, healthy protein at every meal, right, right, and

551
00:26:09,359 --> 00:26:12,400
Speaker 1: that works. Don't even get me into the topic of

552
00:26:12,520 --> 00:26:16,399
Speaker 1: like you shouldn't combine those two. Most people wholy cow

553
00:26:16,520 --> 00:26:19,080
Speaker 1: Now they work together, you know, they work together. So

554
00:26:19,160 --> 00:26:21,120
Speaker 1: and you and I say that to women all the time,

555
00:26:21,160 --> 00:26:23,199
Speaker 1: like are you eating enough protein at at your meals?

556
00:26:23,480 --> 00:26:26,480
Speaker 1: And a lot of them usually are not. Usually they're

557
00:26:26,480 --> 00:26:29,479
Speaker 1: not eating enough protein. So can we say that because

558
00:26:29,600 --> 00:26:31,760
Speaker 1: how many doctors and you read they say, you know,

559
00:26:31,840 --> 00:26:33,960
Speaker 1: and now, yes, there are people eating crazy amounts of meat,

560
00:26:34,000 --> 00:26:38,359
Speaker 1: but those are different, right, most people don't get enough protein, right, absolutely,

561
00:26:38,760 --> 00:26:42,000
Speaker 1: absolutely we can agree on that. And again mostly you go,

562
00:26:42,160 --> 00:26:44,640
Speaker 1: come on, now, most people, if you eat too much protein, listen,

563
00:26:44,720 --> 00:26:47,520
Speaker 1: you will gain weight, right, So calories doesn't matter where

564
00:26:47,520 --> 00:26:49,159
Speaker 1: the cowies come from. For the most part, you are

565
00:26:49,160 --> 00:26:52,479
Speaker 1: going to gain weight. Right. So but when again, you're

566
00:26:52,520 --> 00:26:55,639
Speaker 1: gonna feel satiated. You know, people don't really understand how

567
00:26:55,720 --> 00:26:59,960
Speaker 1: powerful that word is. When you eat protein and healthy fat,

568
00:27:00,760 --> 00:27:03,399
Speaker 1: feel full or longer exactly because you know, it slows

569
00:27:03,400 --> 00:27:05,720
Speaker 1: down the digestion versus if you sit down and eat

570
00:27:05,800 --> 00:27:09,919
Speaker 1: some simple processed you know, carb or something. And a

571
00:27:09,960 --> 00:27:12,400
Speaker 1: lot of people that's why people always say that hitting

572
00:27:12,440 --> 00:27:14,360
Speaker 1: the wall at three or four o'clock and they're like, oh,

573
00:27:14,400 --> 00:27:17,119
Speaker 1: I need coffee, or they eat a chocolate bar, or

574
00:27:17,119 --> 00:27:19,679
Speaker 1: they drink five hour energy or you see those commercials.

575
00:27:19,680 --> 00:27:21,960
Speaker 1: And I just I was banging my head when I

576
00:27:21,960 --> 00:27:25,680
Speaker 1: see that. You started so on the train here, I

577
00:27:25,720 --> 00:27:28,560
Speaker 1: told you you want to learning this, so I just

578
00:27:28,640 --> 00:27:30,600
Speaker 1: love again that I you know, I'm running the train

579
00:27:30,720 --> 00:27:33,119
Speaker 1: most you know finance guys. Right, young guy gets on

580
00:27:33,200 --> 00:27:34,840
Speaker 1: next to me. He's gotta be in his mid twenties,

581
00:27:34,840 --> 00:27:36,440
Speaker 1: got the suit on and he definitely, you know, he

582
00:27:37,840 --> 00:27:39,960
Speaker 1: has a couple of pounds to lose, right, and I hear,

583
00:27:40,119 --> 00:27:42,159
Speaker 1: you know, can't open. And I look at him and

584
00:27:42,200 --> 00:27:47,600
Speaker 1: he's got huge monster monster. Okay, actually, okay, you know,

585
00:27:47,640 --> 00:27:50,800
Speaker 1: not the best thing. I get it ten minutes later,

586
00:27:51,800 --> 00:27:57,280
Speaker 1: another one second, one. Now he's going to flow off

587
00:27:57,280 --> 00:28:02,000
Speaker 1: the wagon, probably probably already has, probably already has right now. Listen,

588
00:28:02,000 --> 00:28:04,040
Speaker 1: I'm a believer in caffeine. I got nothing out. I

589
00:28:04,040 --> 00:28:06,960
Speaker 1: love caffeine, coffee. I have coffee out there. Coffee is

590
00:28:06,960 --> 00:28:09,440
Speaker 1: an aergogenic gaide. It's a performance enhanced there's a fat

591
00:28:09,440 --> 00:28:12,800
Speaker 1: burner moderation. I probably do a little bit more than

592
00:28:12,800 --> 00:28:15,359
Speaker 1: as opposed to But okay, I'm gonna be honest, um,

593
00:28:15,400 --> 00:28:18,360
Speaker 1: but yes, and I guarantee you're saying, if that guy

594
00:28:18,400 --> 00:28:20,399
Speaker 1: was one of our clients and you said, what did

595
00:28:20,400 --> 00:28:22,440
Speaker 1: he have for breakfast, he would not mention. The monsters

596
00:28:22,920 --> 00:28:26,560
Speaker 1: would not. And that's part of the problem with dietary

597
00:28:26,600 --> 00:28:29,040
Speaker 1: studies and self reports and stuff like that. But again,

598
00:28:29,080 --> 00:28:30,800
Speaker 1: the takeaway that Lynde and I are talking about is

599
00:28:31,600 --> 00:28:34,720
Speaker 1: get excited that you can eat more frequently, that you

600
00:28:34,720 --> 00:28:37,400
Speaker 1: should eat a huge breakfast. That's the other thing too.

601
00:28:37,520 --> 00:28:39,800
Speaker 1: Especially women will go I had one egg and you

602
00:28:39,880 --> 00:28:46,080
Speaker 1: go on, eaties had an egg and a piece of toast.

603
00:28:46,040 --> 00:28:48,080
Speaker 1: I'm like, we need to eat more than that. Or

604
00:28:48,120 --> 00:28:51,080
Speaker 1: every time I write a program. For a lot of

605
00:28:51,080 --> 00:28:53,000
Speaker 1: the times when I write programs from women, you know,

606
00:28:53,280 --> 00:28:55,000
Speaker 1: some of the responses back will be like, well, this

607
00:28:55,040 --> 00:28:57,760
Speaker 1: is so much food. I'm like, you know what, it really,

608
00:28:58,640 --> 00:29:01,000
Speaker 1: it's really not that my It's just because it's it's

609
00:29:01,040 --> 00:29:04,080
Speaker 1: itemized out now by meals you know so, and people

610
00:29:04,120 --> 00:29:06,479
Speaker 1: don't think they People probably eat a hell of a

611
00:29:06,480 --> 00:29:08,480
Speaker 1: lot more than what I've got on a piece of paper.

612
00:29:09,000 --> 00:29:11,160
Speaker 1: And then they're like, this is too much food, and

613
00:29:11,200 --> 00:29:13,280
Speaker 1: I'm like, no, it's really not. It's only because I've

614
00:29:13,280 --> 00:29:15,760
Speaker 1: listed everything. I'm like, do me a favorite. Do this

615
00:29:15,840 --> 00:29:17,760
Speaker 1: for a week. I'm like, you were not going to

616
00:29:17,800 --> 00:29:19,760
Speaker 1: have gained fifty pounds in a week. We're gonna do

617
00:29:19,800 --> 00:29:20,840
Speaker 1: this for a week, and I want you to tell

618
00:29:20,840 --> 00:29:22,320
Speaker 1: me how you feel. And then they do it for

619
00:29:22,360 --> 00:29:24,560
Speaker 1: a week and they've lost usually have lose two or

620
00:29:24,640 --> 00:29:26,920
Speaker 1: three pounds, and they're like, oh, I feel really good.

621
00:29:26,960 --> 00:29:31,560
Speaker 1: I actually really liked this program. Like yes, because Listen

622
00:29:31,920 --> 00:29:33,840
Speaker 1: and I had a coach way back when once for

623
00:29:33,920 --> 00:29:35,840
Speaker 1: Traflon and I started writing books, and I wanted to

624
00:29:35,880 --> 00:29:37,880
Speaker 1: do it myself. When he would ask me what I

625
00:29:37,880 --> 00:29:40,800
Speaker 1: would eat, I would completely lie. Listen, I get it

626
00:29:40,800 --> 00:29:42,320
Speaker 1: because I don't want to admit that I ate the

627
00:29:42,520 --> 00:29:45,360
Speaker 1: entire box of Malamar's. I want to tell my coach that,

628
00:29:45,640 --> 00:29:47,720
Speaker 1: so we get that. So I always say self reports

629
00:29:47,720 --> 00:29:50,840
Speaker 1: the three day food intake. That's why that's a nutritionist

630
00:29:51,120 --> 00:29:53,800
Speaker 1: got I started the same nutrition program you did years ago.

631
00:29:53,800 --> 00:29:55,320
Speaker 1: And if I told you, and I stopped because I

632
00:29:55,320 --> 00:29:57,240
Speaker 1: was like, I can't. It's hard enough for me to

633
00:29:57,840 --> 00:30:01,960
Speaker 1: deal with like the nutrition stuff. But um, the three

634
00:30:02,000 --> 00:30:04,760
Speaker 1: day self reports are the greatest works of fiction ever written. Right,

635
00:30:04,880 --> 00:30:07,160
Speaker 1: So one of two things happened are both they eat better,

636
00:30:07,880 --> 00:30:11,320
Speaker 1: uh or they lie and a combination of the two.

637
00:30:11,600 --> 00:30:13,520
Speaker 1: So what I say to people, and again this is

638
00:30:13,520 --> 00:30:15,760
Speaker 1: your side more than a mine, is do that three

639
00:30:15,840 --> 00:30:19,480
Speaker 1: day self report, be honest, rite down every blt bites,

640
00:30:19,640 --> 00:30:21,840
Speaker 1: licks and taste people. By the way, that's one thing

641
00:30:21,840 --> 00:30:23,760
Speaker 1: that women don't realize. And I'm home with the boys

642
00:30:23,800 --> 00:30:26,400
Speaker 1: a lot when they were growing up, especially, I get it,

643
00:30:26,800 --> 00:30:29,280
Speaker 1: like you know, you're eating every chicken nugget that's left over,

644
00:30:29,360 --> 00:30:33,120
Speaker 1: and like all those cowards count, but no one counts those, right,

645
00:30:33,320 --> 00:30:37,320
Speaker 1: No one counts mac and cheese. Yeah, yeah, five times

646
00:30:37,320 --> 00:30:40,880
Speaker 1: a day now it's a bowl of mac and cheese.

647
00:30:41,080 --> 00:30:44,160
Speaker 1: And people don't realize too. Do you know that, Um,

648
00:30:44,160 --> 00:30:47,680
Speaker 1: we're so all over the place, we don't care. Uh.

649
00:30:47,760 --> 00:30:52,000
Speaker 1: That baby food is uh. They tested on adults because

650
00:30:52,040 --> 00:30:55,080
Speaker 1: they know that the mother most likely will be taking

651
00:30:55,080 --> 00:30:58,080
Speaker 1: taste of it. That's interesting. I didn't know that. To

652
00:30:58,120 --> 00:31:00,880
Speaker 1: make sure that it tastes the baby like it, Mom's

653
00:31:00,920 --> 00:31:02,960
Speaker 1: gotta like it because chances are strong that mom will

654
00:31:02,960 --> 00:31:08,000
Speaker 1: be tasting it. So smart. That takeaway is is people eat, eat, eat, eat.

655
00:31:08,000 --> 00:31:10,360
Speaker 1: Carbohydrates are not the enime. Protein is not the enemy

656
00:31:10,440 --> 00:31:12,880
Speaker 1: and bulk is not the enemy. And that's the main

657
00:31:13,040 --> 00:31:15,160
Speaker 1: reason that that when is here. But we're going to

658
00:31:15,240 --> 00:31:17,720
Speaker 1: talk about all these different things because they're all interconnected,

659
00:31:17,760 --> 00:31:20,160
Speaker 1: and that's one thing that's really important, and fitness is

660
00:31:20,280 --> 00:31:23,160
Speaker 1: too often these articles and clickbait things try to parse

661
00:31:23,240 --> 00:31:25,640
Speaker 1: it out and try to separate the issues. And and

662
00:31:25,800 --> 00:31:29,080
Speaker 1: that's why it is an art and the science, right,

663
00:31:29,120 --> 00:31:30,880
Speaker 1: it's people have to figure out what work for them.

664
00:31:30,920 --> 00:31:33,240
Speaker 1: So we're gonna give you the science. We're gonna say,

665
00:31:33,360 --> 00:31:35,520
Speaker 1: here's what carbs do, here's what protein does. Here's what

666
00:31:35,560 --> 00:31:38,600
Speaker 1: they say about breakfast. Here's muscle and metabolically more active,

667
00:31:38,880 --> 00:31:40,560
Speaker 1: and then you're going to figure it out for yourself.

668
00:31:40,600 --> 00:31:43,400
Speaker 1: And there's so many options. There's so many sources of protein.

669
00:31:43,600 --> 00:31:45,760
Speaker 1: Do you have to eat eggs? Absolutely? Now, Now you

670
00:31:45,760 --> 00:31:47,640
Speaker 1: gotta figure out your protein though, right, you can figure

671
00:31:47,640 --> 00:31:50,120
Speaker 1: out for breakfast. Um, you know, you can do a

672
00:31:50,160 --> 00:31:52,600
Speaker 1: protein you can make use a great protein potter. There's

673
00:31:52,600 --> 00:31:55,360
Speaker 1: somebody now make a smoothie. You don't need to do eggs.

674
00:31:55,400 --> 00:31:58,040
Speaker 1: You can do if you like yogurt, or you like

675
00:31:58,080 --> 00:32:01,400
Speaker 1: cottage cheese, or you could do steak in the morning.

676
00:32:01,480 --> 00:32:03,200
Speaker 1: You mean, there's a lot of different things you can do.

677
00:32:03,560 --> 00:32:06,840
Speaker 1: So um, find what work, find what works and what

678
00:32:06,920 --> 00:32:09,640
Speaker 1: you like. But um, but eggs are so easy, and

679
00:32:09,640 --> 00:32:11,480
Speaker 1: you can make them so many different ways, and you

680
00:32:11,480 --> 00:32:14,120
Speaker 1: can throw so many so much, so much in them.

681
00:32:14,120 --> 00:32:16,240
Speaker 1: Even if you wanted to throw in like a few

682
00:32:16,240 --> 00:32:18,360
Speaker 1: bacon bits just to give it that little bit of flavor,

683
00:32:18,400 --> 00:32:19,800
Speaker 1: you can you can do that. You can use a

684
00:32:19,800 --> 00:32:22,320
Speaker 1: little fat cheese if you wanted to. Like it doesn't

685
00:32:22,360 --> 00:32:25,600
Speaker 1: have to be like so strict, Like you can add

686
00:32:25,680 --> 00:32:29,800
Speaker 1: things in and add vegetables and make it tasty and

687
00:32:29,840 --> 00:32:32,680
Speaker 1: good and happy. And it's really simple. I think we

688
00:32:32,760 --> 00:32:37,400
Speaker 1: just overthink it, just overthink it. But it's so it's

689
00:32:37,400 --> 00:32:39,560
Speaker 1: so important. And even if it's a rest day, you

690
00:32:39,600 --> 00:32:41,920
Speaker 1: still need to keep your nutrition up, Like, you still

691
00:32:41,920 --> 00:32:44,000
Speaker 1: need to eat the way you would eat. Um, do

692
00:32:44,040 --> 00:32:45,480
Speaker 1: you know that you can rent chickens, by the way,

693
00:32:45,480 --> 00:32:49,480
Speaker 1: I was gonna get my own chicken really eggs, like

694
00:32:49,520 --> 00:32:51,040
Speaker 1: you need to get one. I don't know one chicken.

695
00:32:52,280 --> 00:32:56,440
Speaker 1: What's gonna maybe one or two eggs a day, but

696
00:32:56,480 --> 00:32:57,840
Speaker 1: that would be great. I love my neighbors to go

697
00:32:57,960 --> 00:33:01,760
Speaker 1: the fitness guy's chickens. You can rent them. Just go

698
00:33:01,840 --> 00:33:03,920
Speaker 1: by the organic ones and try to show to buy

699
00:33:03,920 --> 00:33:07,200
Speaker 1: some white in a cart and I'm good, but they're

700
00:33:07,200 --> 00:33:09,600
Speaker 1: real quickly. I'm so lazy with cooking. The only thing

701
00:33:09,800 --> 00:33:11,800
Speaker 1: I do have is I have an egg cooker because

702
00:33:11,800 --> 00:33:13,360
Speaker 1: I'm kind of even screwed up in the water like

703
00:33:13,400 --> 00:33:15,920
Speaker 1: the boiling part. So it's it's like twenty dollars and

704
00:33:16,000 --> 00:33:17,600
Speaker 1: it looks like an egg and you put some water

705
00:33:17,640 --> 00:33:19,280
Speaker 1: in depending on how cooked you want it to be,

706
00:33:19,600 --> 00:33:23,720
Speaker 1: and put it but but seamless. Um. But you know,

707
00:33:23,840 --> 00:33:25,960
Speaker 1: just getting back to I think women to building muscle.

708
00:33:26,040 --> 00:33:29,480
Speaker 1: It's what we also need to recognize is that it

709
00:33:29,560 --> 00:33:36,000
Speaker 1: builds bone mass. So and you know osteopenia and all

710
00:33:36,040 --> 00:33:40,400
Speaker 1: those bone diseases that women are susceptible to, are you know,

711
00:33:40,440 --> 00:33:43,120
Speaker 1: it really helps to prevent that. So building bone mass

712
00:33:43,160 --> 00:33:47,800
Speaker 1: by doing weight bearing exercises. Um. So, I mean that's

713
00:33:47,840 --> 00:33:51,200
Speaker 1: that's one thing right there that is should make any

714
00:33:51,240 --> 00:33:53,000
Speaker 1: woman want to lift weights. I mean, who wants to

715
00:33:53,000 --> 00:33:56,320
Speaker 1: be seventy years old with brittle bones and not healthy?

716
00:33:56,400 --> 00:34:00,959
Speaker 1: And we don't think, we don't think I've ten twenty

717
00:34:01,280 --> 00:34:03,640
Speaker 1: years down the road. You know. It's like I think

718
00:34:03,680 --> 00:34:05,920
Speaker 1: we just think today. We're just focused on today, or

719
00:34:05,960 --> 00:34:09,120
Speaker 1: instant gratification where it's like set yourself up. I always

720
00:34:09,120 --> 00:34:11,080
Speaker 1: say to people, how do you want to age? Do

721
00:34:11,120 --> 00:34:13,000
Speaker 1: you want to age gracefully and look good and be

722
00:34:13,080 --> 00:34:15,960
Speaker 1: strong and or do you want to be in the

723
00:34:16,040 --> 00:34:19,840
Speaker 1: doctor's office having issues and joint problems and this problem,

724
00:34:19,840 --> 00:34:23,080
Speaker 1: digestive problems all those things, and you know, not looking

725
00:34:23,160 --> 00:34:25,200
Speaker 1: healthy and good and happy, like how do you want

726
00:34:25,200 --> 00:34:28,600
Speaker 1: to live? And golf terms the back nine really so

727
00:34:28,719 --> 00:34:31,760
Speaker 1: to speak right, I mean, and it's and that's really important.

728
00:34:31,800 --> 00:34:33,759
Speaker 1: And you know I keep that in my mind too,

729
00:34:33,800 --> 00:34:36,239
Speaker 1: because I know, you know, when I'm I want to

730
00:34:36,239 --> 00:34:40,799
Speaker 1: look like this still, let's take a quick break. We'll

731
00:34:40,840 --> 00:34:53,360
Speaker 1: be right back. And you know what, you hit the

732
00:34:53,440 --> 00:34:55,359
Speaker 1: nail on the headland that we are. And it's just

733
00:34:55,440 --> 00:34:59,799
Speaker 1: it's everything in fitness and diet, and it's short term thinking, right,

734
00:34:59,840 --> 00:35:03,160
Speaker 1: and and it's a marathon, not a sprint, and the

735
00:35:03,200 --> 00:35:06,200
Speaker 1: prehab versus rehab that we're talking about earlier. And here's

736
00:35:06,200 --> 00:35:08,960
Speaker 1: the great news is, well, what's if more people than

737
00:35:09,040 --> 00:35:11,840
Speaker 1: ever are joining gyms or members of gyms and obesity

738
00:35:11,920 --> 00:35:14,799
Speaker 1: is something is way off? Right? And what's way off?

739
00:35:14,800 --> 00:35:17,520
Speaker 1: And I say the future of fitness two things short

740
00:35:17,560 --> 00:35:20,239
Speaker 1: workouts and working at at home. Right, still go to

741
00:35:20,280 --> 00:35:22,800
Speaker 1: the gym, but I call it the Netflix kind of phenomenon,

742
00:35:22,920 --> 00:35:25,120
Speaker 1: right Right. I love going to the movie theater. I

743
00:35:25,200 --> 00:35:27,000
Speaker 1: go there with my kids. I love it. That's an experience.

744
00:35:27,040 --> 00:35:29,759
Speaker 1: I want to be around people. But I do most

745
00:35:29,760 --> 00:35:32,000
Speaker 1: of my TV watching on Netflix and things like that.

746
00:35:32,200 --> 00:35:34,600
Speaker 1: That's the future, right. The same thing with fitness is

747
00:35:34,840 --> 00:35:36,440
Speaker 1: now you can have it in your home and you

748
00:35:36,440 --> 00:35:39,360
Speaker 1: can have content and and everything delivered right there in

749
00:35:39,400 --> 00:35:42,439
Speaker 1: the coolest equipment at great prices and just amazing. She'll

750
00:35:42,440 --> 00:35:44,200
Speaker 1: go to the gym, right. But I love Jim Gaffey

751
00:35:44,239 --> 00:35:45,759
Speaker 1: and I did stand up comedy many years ago and

752
00:35:45,760 --> 00:35:48,120
Speaker 1: started with him just and he's the guy who says

753
00:35:48,120 --> 00:35:50,319
Speaker 1: he looks at the person in the gym who's in shape. You,

754
00:35:50,760 --> 00:35:55,160
Speaker 1: he says, what are you doing? Go home? You're done.

755
00:35:55,560 --> 00:35:58,680
Speaker 1: Most people wait until because you don't feel comfortable. Now again,

756
00:35:59,160 --> 00:36:02,320
Speaker 1: Jim server purpose us and classes and being around people. Community.

757
00:36:02,360 --> 00:36:06,359
Speaker 1: That's a huge part of it. But it's not about

758
00:36:06,400 --> 00:36:08,600
Speaker 1: going to the gym and our day. It's it's small

759
00:36:08,680 --> 00:36:10,760
Speaker 1: chunks of time, right, and that's one of the takeaways

760
00:36:10,760 --> 00:36:13,160
Speaker 1: will give. And it's body weight exercises too. You don't

761
00:36:13,200 --> 00:36:15,279
Speaker 1: have to have fancy equipment. You want to use it

762
00:36:15,320 --> 00:36:20,120
Speaker 1: all right, free weights and machines. Stop, it doesn't right,

763
00:36:20,600 --> 00:36:22,719
Speaker 1: Just it's not if you're doing something that's good, you

764
00:36:22,760 --> 00:36:27,120
Speaker 1: know most people, right and put them down, get your

765
00:36:27,160 --> 00:36:29,520
Speaker 1: heart rate up and then let it come down. Right.

766
00:36:29,600 --> 00:36:32,600
Speaker 1: I don't care if that's tennis or running or biking

767
00:36:32,719 --> 00:36:36,120
Speaker 1: or swimming. But this is not the messages you are getting.

768
00:36:36,640 --> 00:36:39,000
Speaker 1: So again, think of bulk and think of what Linda

769
00:36:39,080 --> 00:36:41,040
Speaker 1: just said. You know, it's this is a marathon, not

770
00:36:41,080 --> 00:36:43,399
Speaker 1: a sprint, and you don't have to do a lot,

771
00:36:43,440 --> 00:36:45,759
Speaker 1: and you're not going to get bulky unless you want,

772
00:36:45,800 --> 00:36:48,080
Speaker 1: and then you're gonna have to work really hard to

773
00:36:48,120 --> 00:36:50,000
Speaker 1: do that and to sustain it. Women just don't have

774
00:36:50,000 --> 00:36:52,479
Speaker 1: the testosterone to get you that big. It's not gonna

775
00:36:52,560 --> 00:36:54,319
Speaker 1: it's just not gonna happen. Like I said, I've been

776
00:36:54,360 --> 00:36:56,240
Speaker 1: with the stream weights for nine years. And I'm finally

777
00:36:56,320 --> 00:36:59,440
Speaker 1: happy with where I'm at. So it takes time and

778
00:36:59,480 --> 00:37:04,520
Speaker 1: eating and taking certain supplements and just in doing things. So, um,

779
00:37:04,600 --> 00:37:07,000
Speaker 1: we just don't have the testosterone. It's not going to happen.

780
00:37:07,160 --> 00:37:10,480
Speaker 1: So so let's go there. That myth is. So if

781
00:37:10,520 --> 00:37:13,840
Speaker 1: people when they go to your website again it's Linda Stevens.

782
00:37:13,880 --> 00:37:17,359
Speaker 1: I'm speaking with Linda M. Stevens dot com is the website. Uh,

783
00:37:17,360 --> 00:37:18,799
Speaker 1: They're gonna go, They're gonna look at you and go,

784
00:37:19,200 --> 00:37:24,080
Speaker 1: holy cow, she's got amazing shoulders, amazing arms. You're a professional,

785
00:37:24,320 --> 00:37:27,920
Speaker 1: correct and with a professional speak, but you are right,

786
00:37:27,920 --> 00:37:32,560
Speaker 1: I mean, and that is so well a professional from

787
00:37:32,600 --> 00:37:35,080
Speaker 1: in the in the sense of competing, I'm a professional.

788
00:37:35,120 --> 00:37:37,720
Speaker 1: I was an amateur competitor in the National Physique Committee,

789
00:37:37,719 --> 00:37:41,000
Speaker 1: which is really one of the largest bodybuilding federations around.

790
00:37:41,080 --> 00:37:44,080
Speaker 1: There are a lot of federations, but most people recognize

791
00:37:44,600 --> 00:37:46,719
Speaker 1: NPC if they know the sport at all. Then the

792
00:37:46,760 --> 00:37:49,600
Speaker 1: professional level of the NPC is the i FBB, which

793
00:37:49,600 --> 00:37:52,239
Speaker 1: is the International Federation of Bodybuilding. So if you pick

794
00:37:52,320 --> 00:37:54,560
Speaker 1: up a Muscle and Fitness or any of those magazines,

795
00:37:54,840 --> 00:37:57,239
Speaker 1: most of the guys and women that are in there

796
00:37:57,280 --> 00:38:02,120
Speaker 1: are I FBB pros most likely, uh um, so that's

797
00:38:02,200 --> 00:38:04,040
Speaker 1: the federation I belong to now. I competed as an

798
00:38:04,040 --> 00:38:06,319
Speaker 1: amateur for four years. Took a long time, a lot

799
00:38:06,320 --> 00:38:09,239
Speaker 1: of shows, a lot of dieting, um. But then I

800
00:38:09,320 --> 00:38:11,160
Speaker 1: turned pro because that's what I wanted to do. So

801
00:38:11,520 --> 00:38:14,319
Speaker 1: that was something that was a goal that I wanted

802
00:38:14,320 --> 00:38:16,360
Speaker 1: to achieve. So that's why I had to go so

803
00:38:16,440 --> 00:38:19,520
Speaker 1: extreme because or else I wouldn't have gotten there. Um.

804
00:38:19,520 --> 00:38:21,440
Speaker 1: And it took me four years. At forty six years old,

805
00:38:21,440 --> 00:38:24,080
Speaker 1: I turned pro. So and I've done I've had a

806
00:38:24,120 --> 00:38:26,760
Speaker 1: pro career now since then. So it's about five years.

807
00:38:27,040 --> 00:38:28,680
Speaker 1: So I'm gonna do one more show in August and

808
00:38:28,719 --> 00:38:35,080
Speaker 1: then I'm going to retire for good. But I don't

809
00:38:35,080 --> 00:38:37,560
Speaker 1: know why they keep saying that. People look at me

810
00:38:37,600 --> 00:38:39,279
Speaker 1: with shake their head like yeah, whatever, you say that

811
00:38:39,280 --> 00:38:41,799
Speaker 1: all the time. But um, I'm having a lot more

812
00:38:41,840 --> 00:38:44,239
Speaker 1: fun helping people lose weight and get in shape and

813
00:38:44,760 --> 00:38:47,240
Speaker 1: you know, and building my business now and helping people.

814
00:38:47,280 --> 00:38:49,360
Speaker 1: That's really what I my goal. My passion is to

815
00:38:49,360 --> 00:38:52,279
Speaker 1: help people feel better they I do. I work with

816
00:38:52,320 --> 00:38:55,239
Speaker 1: a lot of competitors still athletes, which I love, but

817
00:38:55,320 --> 00:38:57,520
Speaker 1: really a big the biggest part of my business our

818
00:38:57,560 --> 00:39:00,920
Speaker 1: general population people that are like luck. I don't know

819
00:39:00,960 --> 00:39:02,759
Speaker 1: what happened over the last ten years, but I'm not

820
00:39:02,760 --> 00:39:05,280
Speaker 1: feeling great, so I need to fix it. So between

821
00:39:05,320 --> 00:39:09,919
Speaker 1: diet and training and supplementation, I've had great success working

822
00:39:09,960 --> 00:39:12,440
Speaker 1: with women and men, primarily women, but I've helped a

823
00:39:12,440 --> 00:39:15,800
Speaker 1: lot of men as well. So um, Honestly, the difference

824
00:39:15,840 --> 00:39:18,799
Speaker 1: between a competitor diet and a general population diet really

825
00:39:19,239 --> 00:39:22,520
Speaker 1: it's there's not that much difference. You know, the amounts

826
00:39:22,520 --> 00:39:24,320
Speaker 1: are a little bit different, but the foods are similar.

827
00:39:24,680 --> 00:39:27,160
Speaker 1: People are still eating five times a day. It's it's

828
00:39:27,200 --> 00:39:30,080
Speaker 1: not that different. It's just that one is super duper extreme,

829
00:39:30,520 --> 00:39:32,040
Speaker 1: and as you come closer to the end, when you

830
00:39:32,080 --> 00:39:34,800
Speaker 1: get to your show, it gets even more extreme. Whereas

831
00:39:34,840 --> 00:39:37,279
Speaker 1: the general person, I try to teach them how to

832
00:39:37,320 --> 00:39:40,000
Speaker 1: eat for lifestyle, so they take to weight off, and

833
00:39:40,000 --> 00:39:41,680
Speaker 1: then I teach them how to do it on their own.

834
00:39:42,080 --> 00:39:44,080
Speaker 1: I don't want to have clients hanging around forever, like

835
00:39:44,120 --> 00:39:46,000
Speaker 1: I want to take them for three or four or

836
00:39:46,040 --> 00:39:49,000
Speaker 1: five months, fix them up, and off you go. So

837
00:39:49,120 --> 00:39:51,000
Speaker 1: and then if they want to come back for a refresher,

838
00:39:51,040 --> 00:39:53,480
Speaker 1: they pop in for a refresher and we change a

839
00:39:53,520 --> 00:39:55,399
Speaker 1: few things and they go back on their way. So

840
00:39:55,800 --> 00:39:59,240
Speaker 1: the goal is to teach people, you know, to teach

841
00:39:59,280 --> 00:40:02,399
Speaker 1: people ever right, exactly, it's not a Keto diet. It's

842
00:40:02,400 --> 00:40:05,359
Speaker 1: not a Paleo. It's not instlemented fast thing and heart right.

843
00:40:05,480 --> 00:40:09,239
Speaker 1: You know, I was doing so well, I know, I

844
00:40:09,360 --> 00:40:11,960
Speaker 1: just you know, those those diets are maybe okay for

845
00:40:12,000 --> 00:40:15,600
Speaker 1: someone that really knows what they're doing, but Paleo is

846
00:40:15,920 --> 00:40:18,080
Speaker 1: people lose a lot of weight fast on Paleo and Keto.

847
00:40:18,120 --> 00:40:19,879
Speaker 1: A lot of them don't do it right, or they

848
00:40:19,880 --> 00:40:21,799
Speaker 1: take the weight off, they take their weight off, and

849
00:40:21,800 --> 00:40:24,319
Speaker 1: then they're dying for a pizza, you know. And then

850
00:40:24,360 --> 00:40:26,400
Speaker 1: once the floodgates open, that's the end. I'll have you

851
00:40:26,440 --> 00:40:29,279
Speaker 1: back and we'll talk about that. Because every single diet

852
00:40:29,280 --> 00:40:32,520
Speaker 1: works people short term, every single one. And it's calie restriction.

853
00:40:32,680 --> 00:40:34,839
Speaker 1: And and that's the new thing with the Keto when

854
00:40:34,840 --> 00:40:37,040
Speaker 1: people tell me they're on Keto, because again, that's very

855
00:40:37,080 --> 00:40:39,560
Speaker 1: akin to body building if you're doing it right right,

856
00:40:39,680 --> 00:40:41,920
Speaker 1: And so when they're smiling and telling me they haven't

857
00:40:41,920 --> 00:40:44,560
Speaker 1: had carbs in filling the blank, I go, I know,

858
00:40:44,760 --> 00:40:46,760
Speaker 1: you have no idea what a carb is that because

859
00:40:46,800 --> 00:40:50,040
Speaker 1: you should be really unhappy and we know that and

860
00:40:50,120 --> 00:40:51,960
Speaker 1: that's why. And it's a great place to kind of

861
00:40:51,960 --> 00:40:54,160
Speaker 1: tie it all together. Right when didn't I know the

862
00:40:54,200 --> 00:40:58,080
Speaker 1: extremes right? And I have this crazy resume of of

863
00:40:58,239 --> 00:41:00,160
Speaker 1: trying the natural body building and trying a little bit

864
00:41:00,160 --> 00:41:01,840
Speaker 1: of everything, kind of finding what works right and go

865
00:41:01,880 --> 00:41:04,799
Speaker 1: into those extremes, which I'm so happy I did. I say,

866
00:41:04,800 --> 00:41:07,040
Speaker 1: I hope I never do it again because it's and

867
00:41:07,120 --> 00:41:08,839
Speaker 1: my wife got blessed. He who was my girlfriend at

868
00:41:08,840 --> 00:41:11,080
Speaker 1: the time. I mean, my first show was down in

869
00:41:11,080 --> 00:41:13,560
Speaker 1: West Virginia and I'll never forget being in this just

870
00:41:13,880 --> 00:41:18,000
Speaker 1: cheap hotel motel and my girlfriend now my wife, I

871
00:41:18,000 --> 00:41:20,600
Speaker 1: don't know how again she's stuck with me painting me

872
00:41:20,680 --> 00:41:26,000
Speaker 1: from the protel completely naked, you know, and she's going, Okay,

873
00:41:26,000 --> 00:41:28,719
Speaker 1: this is the weirdest thing I've ever done. I know,

874
00:41:28,920 --> 00:41:31,000
Speaker 1: but I learned so much, and you learned so much,

875
00:41:31,000 --> 00:41:33,160
Speaker 1: and let's just really, do you really learn what you're

876
00:41:33,160 --> 00:41:35,719
Speaker 1: made stream well? And extremes and how do people You're

877
00:41:35,719 --> 00:41:38,479
Speaker 1: saying so again what I really want because people will

878
00:41:38,719 --> 00:41:41,080
Speaker 1: look at you and and look at what I've done

879
00:41:41,080 --> 00:41:43,160
Speaker 1: and say I can't do that. I don't want to

880
00:41:43,160 --> 00:41:45,600
Speaker 1: do that. And we are not asking you. We want

881
00:41:45,640 --> 00:41:47,839
Speaker 1: you to be the best you and let's just go

882
00:41:47,960 --> 00:41:51,040
Speaker 1: there really quickly. And I get specific, but when people

883
00:41:51,080 --> 00:41:52,680
Speaker 1: see you, what what it takes to be a pro

884
00:41:52,800 --> 00:41:55,719
Speaker 1: is you have to do things that that pros do, right,

885
00:41:55,840 --> 00:41:59,719
Speaker 1: so you take things that other people don't take. And

886
00:42:00,000 --> 00:42:02,680
Speaker 1: at is you know, I say, when when boys look

887
00:42:02,719 --> 00:42:05,799
Speaker 1: at Muscle and Fitness magazine, Arnold schwartzen Inger talked about

888
00:42:05,840 --> 00:42:08,600
Speaker 1: what he did, um, so that fear of bulk that

889
00:42:08,640 --> 00:42:12,320
Speaker 1: this whole show is about. Um, there's so many different factors,

890
00:42:12,440 --> 00:42:15,160
Speaker 1: and Window wants it. She's a pro. This is her job,

891
00:42:15,520 --> 00:42:18,040
Speaker 1: so definitely. I mean when you look at the Bodybuilders

892
00:42:18,040 --> 00:42:20,439
Speaker 1: and you go to a show and you see these men,

893
00:42:20,760 --> 00:42:23,360
Speaker 1: even some of the women are like, you know, really big.

894
00:42:23,719 --> 00:42:26,359
Speaker 1: Of course. I mean there are things that they may

895
00:42:26,520 --> 00:42:29,280
Speaker 1: use to help them get to that level of fitness,

896
00:42:29,280 --> 00:42:31,879
Speaker 1: but that's that's where they want to be because that's

897
00:42:31,920 --> 00:42:33,680
Speaker 1: their passion. That's what they want. They want to win

898
00:42:33,680 --> 00:42:36,200
Speaker 1: the Olympia, they want to win the Arnold and that's

899
00:42:36,200 --> 00:42:39,160
Speaker 1: what they do. And I think Jay Cutler for people

900
00:42:39,239 --> 00:42:40,880
Speaker 1: are people that are listening to know who that is

901
00:42:40,920 --> 00:42:43,960
Speaker 1: if not look him up. But he's a great um

902
00:42:44,040 --> 00:42:47,080
Speaker 1: testament of you know, if you're going to use things,

903
00:42:47,120 --> 00:42:49,560
Speaker 1: just be smart, talk to the right people, talk to

904
00:42:49,600 --> 00:42:52,799
Speaker 1: your doctor, watch your blood, just keep you know, take

905
00:42:52,840 --> 00:42:56,160
Speaker 1: care of your body. So um. You know, just because

906
00:42:56,200 --> 00:42:58,480
Speaker 1: someone may use the performance enhancing drug doesn't mean that

907
00:42:58,520 --> 00:43:01,520
Speaker 1: they're not busting it and working hard. But they want

908
00:43:01,680 --> 00:43:04,520
Speaker 1: to be competitive, and in order to be competitive sometimes

909
00:43:04,520 --> 00:43:07,520
Speaker 1: you have to do some things that normal people would

910
00:43:07,600 --> 00:43:10,840
Speaker 1: not do to get to that level. So is it

911
00:43:10,920 --> 00:43:13,120
Speaker 1: right or wrong? I don't know. That's for every individual

912
00:43:13,200 --> 00:43:17,920
Speaker 1: to decide. But I'm in a sport where it happens

913
00:43:18,520 --> 00:43:23,879
Speaker 1: um and it's not drug tested. So yes, it's just

914
00:43:24,040 --> 00:43:26,040
Speaker 1: because people aren't honest about it. And then this show

915
00:43:26,120 --> 00:43:28,719
Speaker 1: there's that we are just will be as honest as

916
00:43:28,760 --> 00:43:31,360
Speaker 1: we can with keeping people comfortable and stuff like that.

917
00:43:31,440 --> 00:43:35,200
Speaker 1: And and it listen, hockey players, baseball player, I mean,

918
00:43:35,239 --> 00:43:38,160
Speaker 1: it's part that it's their job. And I only bring

919
00:43:38,160 --> 00:43:41,120
Speaker 1: it up now because you know that fear of bulk

920
00:43:41,360 --> 00:43:44,439
Speaker 1: is you're looking at someone who has is doing doing

921
00:43:44,480 --> 00:43:47,120
Speaker 1: so many different things, not the least of which is

922
00:43:46,800 --> 00:43:49,520
Speaker 1: is dieting in a way you're not gonna do and

923
00:43:49,680 --> 00:43:53,480
Speaker 1: lifting weights that you don't have to um because and

924
00:43:53,520 --> 00:43:56,479
Speaker 1: so don't work, don't work, and then you know, using

925
00:43:56,520 --> 00:43:59,480
Speaker 1: other things. So that should be again just like us

926
00:43:59,480 --> 00:44:01,480
Speaker 1: telling you should eat more and all that kind of stuff.

927
00:44:01,480 --> 00:44:04,320
Speaker 1: It's just great news. So the fear of bulk, please.

928
00:44:04,480 --> 00:44:06,640
Speaker 1: The number one reason or one of the top reasons

929
00:44:06,640 --> 00:44:08,879
Speaker 1: I always say that women have failed to achieve their

930
00:44:08,920 --> 00:44:11,200
Speaker 1: best bodies is because of the fear of bulk. You've

931
00:44:11,239 --> 00:44:15,319
Speaker 1: been sold a horrible, horrible bill of goods when it

932
00:44:15,360 --> 00:44:18,400
Speaker 1: comes to lifting weights. So let's leave it there. So

933
00:44:18,480 --> 00:44:21,279
Speaker 1: let's wrap it all up. So when someone, you know,

934
00:44:21,280 --> 00:44:24,480
Speaker 1: we talk about short workouts at home, I always recommend

935
00:44:24,640 --> 00:44:26,840
Speaker 1: to get people started. What are the greatest exercises, the

936
00:44:26,880 --> 00:44:29,000
Speaker 1: ones that have been around forever. Yeah, they're tried and true. Yeah,

937
00:44:29,200 --> 00:44:31,359
Speaker 1: I mean I pushed off was a great push push

938
00:44:31,440 --> 00:44:34,279
Speaker 1: up is a great overall body conditioning exercise I do.

939
00:44:34,360 --> 00:44:36,200
Speaker 1: I still do push ups maybe every other day. I

940
00:44:36,480 --> 00:44:39,319
Speaker 1: try to do a bunch just because it's your back,

941
00:44:39,360 --> 00:44:42,680
Speaker 1: at your chest, your arms, your core, everything. And and

942
00:44:42,719 --> 00:44:44,960
Speaker 1: then the one other buzz thing too that always cracks

943
00:44:45,000 --> 00:44:46,920
Speaker 1: me up is people will say, you know, I have

944
00:44:46,960 --> 00:44:48,839
Speaker 1: to work my core more. I need to do more

945
00:44:48,920 --> 00:44:51,040
Speaker 1: core work. And I'm like, all right, I said, well,

946
00:44:51,360 --> 00:44:54,520
Speaker 1: deadlifting and squatting and even sitting in a chair, I'm like,

947
00:44:54,880 --> 00:44:59,719
Speaker 1: you're always utilizing your core apps from push ups type

948
00:44:59,760 --> 00:45:01,239
Speaker 1: when you sitting in the chair, don't just sit in

949
00:45:01,239 --> 00:45:03,719
Speaker 1: the chair slout, like, sit up straight, hold your abs in.

950
00:45:03,760 --> 00:45:07,000
Speaker 1: I mean that's core work right there. So yes, planks

951
00:45:07,040 --> 00:45:09,320
Speaker 1: and all that stuff are great, and you should incorporate

952
00:45:09,360 --> 00:45:13,120
Speaker 1: that into your program. But deadlifting and squatting and anything

953
00:45:13,160 --> 00:45:15,239
Speaker 1: you're doing, you always want to hold your core tight

954
00:45:15,239 --> 00:45:20,279
Speaker 1: while your bicep curling anything. And exactly just contributed to

955
00:45:20,320 --> 00:45:22,000
Speaker 1: an article or I said ten percent of your workout

956
00:45:22,000 --> 00:45:23,879
Speaker 1: time is my real though. If you're doing an hour

957
00:45:24,120 --> 00:45:26,239
Speaker 1: of exercise or doing a half, like a couple of

958
00:45:26,280 --> 00:45:27,920
Speaker 1: minutes is all you need. And when when I was

959
00:45:27,960 --> 00:45:29,960
Speaker 1: saying is because you're using in all these different exercises.

960
00:45:30,160 --> 00:45:32,280
Speaker 1: And if your goal is truly comic for another show

961
00:45:32,640 --> 00:45:35,320
Speaker 1: to get full head of abs, it's diet and kreo

962
00:45:35,440 --> 00:45:37,759
Speaker 1: and everything. We're gonna talk about that. Um. But so

963
00:45:37,800 --> 00:45:41,960
Speaker 1: there's your takeaway. So when did I still I'm doing

964
00:45:42,000 --> 00:45:44,799
Speaker 1: push ups, I'm doing body weight squats, and I'm doing

965
00:45:44,840 --> 00:45:48,120
Speaker 1: planks So there's three exercises you can do right now

966
00:45:48,200 --> 00:45:50,120
Speaker 1: when the show is over. And what I like to

967
00:45:50,160 --> 00:45:52,319
Speaker 1: do is do it by time. Don't worry about reps

968
00:45:52,320 --> 00:45:54,480
Speaker 1: to get started, because the great thing about doing exercises

969
00:45:54,480 --> 00:45:58,640
Speaker 1: by time is it then gets you where you need

970
00:45:58,680 --> 00:46:00,360
Speaker 1: to be. Because if you can do to put shops

971
00:46:00,360 --> 00:46:03,880
Speaker 1: in sixty seconds or you gonna do it's whatever you

972
00:46:03,920 --> 00:46:08,200
Speaker 1: can do. So here's your your takeaway. Get started. Five

973
00:46:08,280 --> 00:46:10,719
Speaker 1: minute plan four and a half. Let's make it four

974
00:46:10,760 --> 00:46:12,880
Speaker 1: and a half under five minute plan. Thirty seconds of

975
00:46:12,920 --> 00:46:15,800
Speaker 1: push ups, thirty seconds of body weight squats, a thirty

976
00:46:15,800 --> 00:46:19,000
Speaker 1: second plank. Do that three times, right that alone, and

977
00:46:19,040 --> 00:46:22,040
Speaker 1: repeat it and repeat it a circuit right, and then

978
00:46:22,080 --> 00:46:24,759
Speaker 1: as you get more, build more endurance and you get

979
00:46:24,800 --> 00:46:27,400
Speaker 1: better at it, add something else and then add some

980
00:46:27,480 --> 00:46:29,600
Speaker 1: jump squats in or buy a light kettlebell and do

981
00:46:29,680 --> 00:46:32,520
Speaker 1: some swings, or slam a medicine ball or but you

982
00:46:32,560 --> 00:46:34,920
Speaker 1: don't have to know, you don't have to, but people,

983
00:46:35,200 --> 00:46:37,399
Speaker 1: but your body will start to adapt and you gotta change.

984
00:46:37,440 --> 00:46:39,759
Speaker 1: You'll build, you'll build fit, You'll your fitness level will

985
00:46:39,760 --> 00:46:41,879
Speaker 1: go up, You'll build endurance, so you're gonna want more

986
00:46:41,960 --> 00:46:44,319
Speaker 1: and you'll be exactly. You'll be amazed at where you go.

987
00:46:44,440 --> 00:46:46,319
Speaker 1: Your body is an incredible machine and I wish that

988
00:46:46,400 --> 00:46:49,040
Speaker 1: more people would take it as such and not misuse

989
00:46:49,040 --> 00:46:52,640
Speaker 1: it and treat it badly. And you know, and respect

990
00:46:52,640 --> 00:46:55,600
Speaker 1: your body, respect your body exactly. See, you know this

991
00:46:55,680 --> 00:46:58,000
Speaker 1: is we'll leave him with this. It's the vessel. It's

992
00:46:58,000 --> 00:47:00,560
Speaker 1: gonna take you a long, long way. It's gonna give

993
00:47:00,560 --> 00:47:03,360
Speaker 1: you a long, great life if you respect it and

994
00:47:03,400 --> 00:47:05,759
Speaker 1: take care of it. There are three things we can

995
00:47:05,760 --> 00:47:08,839
Speaker 1: control in life, how much we move, what we put

996
00:47:08,840 --> 00:47:12,000
Speaker 1: in our mouths, and our attitude right, and those three

997
00:47:12,080 --> 00:47:16,120
Speaker 1: things are insane. I need nine hours with you now. Mindset.

998
00:47:16,160 --> 00:47:19,320
Speaker 1: We can do a whole shown well, and we'll do nutrition.

999
00:47:19,400 --> 00:47:21,799
Speaker 1: But but and I know, like this is how the

1000
00:47:21,800 --> 00:47:23,960
Speaker 1: show is gonna because we just go off on tangents

1001
00:47:24,000 --> 00:47:26,279
Speaker 1: and it's all connected and that's part of the the

1002
00:47:26,280 --> 00:47:30,440
Speaker 1: whole process. So again, thank you so much. So Linda Stevens,

1003
00:47:30,520 --> 00:47:32,440
Speaker 1: let me give you. You gotta follow her. And again,

1004
00:47:32,480 --> 00:47:37,200
Speaker 1: if you're an aspirational figure bikini body building, you know

1005
00:47:37,280 --> 00:47:39,840
Speaker 1: there's no one better. But as Linda said, if you

1006
00:47:39,880 --> 00:47:42,560
Speaker 1: are general pop, don't get you want to go to

1007
00:47:42,640 --> 00:47:46,000
Speaker 1: someone who has achieved the the pinnacle and so you

1008
00:47:46,080 --> 00:47:47,839
Speaker 1: look at a picture, go again. The whole show has

1009
00:47:47,840 --> 00:47:50,400
Speaker 1: been about you. Don't try to try to look like

1010
00:47:50,400 --> 00:47:52,279
Speaker 1: her unless you want to. Is gonna take a lot

1011
00:47:52,280 --> 00:47:54,359
Speaker 1: of work. But to be the best you you want

1012
00:47:54,400 --> 00:47:57,640
Speaker 1: someone like Linda who has studied it, lived it, gone

1013
00:47:57,640 --> 00:47:59,719
Speaker 1: to extremes so she can get you to where you

1014
00:47:59,719 --> 00:48:02,800
Speaker 1: want to be. So Instagram is Linda Steven's I f

1015
00:48:02,960 --> 00:48:06,640
Speaker 1: BB Pro Again, Instagram Linda Stevens, It's pH E n

1016
00:48:06,760 --> 00:48:09,719
Speaker 1: s I f BB Pro. Twitter is Linda I f

1017
00:48:09,840 --> 00:48:14,200
Speaker 1: BB Pro and Linda M. Stevens dot com. Thank you

1018
00:48:14,320 --> 00:48:17,160
Speaker 1: so much for listening, and please, if you enjoyed it,

1019
00:48:17,640 --> 00:48:20,360
Speaker 1: follow it wherever you listen to podcasts. That maybe Apple

1020
00:48:20,440 --> 00:48:23,759
Speaker 1: podcasts on the I Heart Radio app or wherever you

1021
00:48:23,920 --> 00:48:27,560
Speaker 1: listen to podcasts. And if you have a couple of minutes,

1022
00:48:28,280 --> 00:48:30,320
Speaker 1: I want to hear from you, so leave a review.

1023
00:48:30,400 --> 00:48:34,400
Speaker 1: Tell me what you thought I would greatly appreciate. Again,

1024
00:48:35,040 --> 00:48:38,520
Speaker 1: take care of your body. Strength train men and women.

1025
00:48:39,120 --> 00:48:41,359
Speaker 1: You won't get bulky unless you want to. And if

1026
00:48:41,360 --> 00:48:43,440
Speaker 1: you really, really, really really want to, it's gonna take

1027
00:48:43,440 --> 00:48:45,640
Speaker 1: some work and go to WNDA Steven's to get there. Linda,

1028
00:48:45,680 --> 00:48:48,760
Speaker 1: thank you so much and we will do this again

1029
00:48:48,840 --> 00:48:51,680
Speaker 1: absolutely all right. Thank you everyone for listening. This is

1030
00:48:51,719 --> 00:48:55,480
Speaker 1: Fitness Disrupted. I am Tom Holland, have a great day

1031
00:48:55,480 --> 00:49:04,040
Speaker 1: and believe in yourself. M H. Fitness Disrupted as a

1032
00:49:04,080 --> 00:49:07,440
Speaker 1: production of I Heart Radio. For more podcasts from My

1033
00:49:07,520 --> 00:49:11,080
Speaker 1: Heart Radio, visit the I Heart Radio app, Apple Podcasts,

1034
00:49:11,360 --> 00:49:13,400
Speaker 1: or wherever you listen to your favorite shows.