1 00:00:02,800 --> 00:00:04,760 Speaker 1: At the end of the day, doesn't matter how many 2 00:00:04,760 --> 00:00:07,520 Speaker 1: Instagram follows you've got, Everybody still needs to do the 3 00:00:07,520 --> 00:00:08,879 Speaker 1: same if they want to see results. 4 00:00:09,880 --> 00:00:11,640 Speaker 2: Be like master your craft first. 5 00:00:12,400 --> 00:00:14,600 Speaker 1: Secondly is do not be afraid to ask, because if 6 00:00:14,600 --> 00:00:16,880 Speaker 1: you don't ask, you'll never find out. Once you get 7 00:00:16,880 --> 00:00:19,840 Speaker 1: over that fear of failing or rejection, then so much 8 00:00:19,880 --> 00:00:21,480 Speaker 1: good stuff happens. 9 00:00:21,520 --> 00:00:24,120 Speaker 2: The common misconception with a lot of girls is. 10 00:00:24,040 --> 00:00:25,840 Speaker 1: That if they live place, they're going to get bigger, bulk, 11 00:00:26,000 --> 00:00:27,840 Speaker 1: or it's going to be it's going to make them 12 00:00:27,840 --> 00:00:29,560 Speaker 1: gain light or whatever, and it's just not the case. 13 00:00:29,600 --> 00:00:32,800 Speaker 1: So being able to see firsthand girls kind of buying 14 00:00:32,840 --> 00:00:34,680 Speaker 1: into the fact that strength training is a good thing 15 00:00:35,280 --> 00:00:36,120 Speaker 1: is really enjoyable. 16 00:00:36,159 --> 00:00:38,440 Speaker 2: And you know, when we go and do these tours. 17 00:00:38,080 --> 00:00:41,240 Speaker 1: And stuff like that, you get hundreds of people's hundreds 18 00:00:41,240 --> 00:00:43,239 Speaker 1: of people at the workouts to come and train. When 19 00:00:43,280 --> 00:00:45,960 Speaker 1: you see more come in person, that's not pretty especial 20 00:00:46,000 --> 00:00:49,000 Speaker 1: experience as well. 21 00:00:49,120 --> 00:00:52,360 Speaker 3: Hi, and welcome to Outspoken, our first Under the Influenced 22 00:00:52,360 --> 00:00:55,960 Speaker 3: episode of twenty twenty. You're joined as usual by journalists 23 00:00:56,000 --> 00:00:58,840 Speaker 3: Amy and Sophie Torber, and today we're excited to have 24 00:00:59,040 --> 00:01:02,760 Speaker 3: Dan Kennedy on the show. Dan Kennedy is a powerhouse 25 00:01:02,760 --> 00:01:05,280 Speaker 3: in the fitness world. The twenty six year old is 26 00:01:05,319 --> 00:01:08,640 Speaker 3: a certified pet and strength and conditioning coach with a 27 00:01:08,640 --> 00:01:11,760 Speaker 3: fresh and simple approach to wellness and fitness. With a 28 00:01:11,800 --> 00:01:15,920 Speaker 3: thriving online coaching business and chart topping podcast, Dan is 29 00:01:15,920 --> 00:01:19,039 Speaker 3: making waves in the industry. Many know Dan as the 30 00:01:19,080 --> 00:01:23,200 Speaker 3: trainer from hugely successful fitness Juggernaut Keeper Cleaner run by 31 00:01:23,200 --> 00:01:26,280 Speaker 3: Steph Claire Smith and Laura Henshaw. We spoke to Dan 32 00:01:26,360 --> 00:01:28,720 Speaker 3: about how he forged a name for himself in such 33 00:01:28,760 --> 00:01:32,759 Speaker 3: a saturated market, his career defining moments, and his top 34 00:01:32,800 --> 00:01:36,320 Speaker 3: tips for fitness and training. So, thank you so much 35 00:01:36,319 --> 00:01:37,240 Speaker 3: for joining us today. 36 00:01:37,319 --> 00:01:39,240 Speaker 2: Danger So is a. 37 00:01:39,240 --> 00:01:42,200 Speaker 3: Huge kick fangirl, So I think she's in her element 38 00:01:42,240 --> 00:01:45,759 Speaker 3: getting to ask you some training questions. Yeah, I did 39 00:01:45,760 --> 00:01:47,400 Speaker 3: one of your workouts yesterday, so. 40 00:01:48,840 --> 00:01:51,559 Speaker 2: I hope you saw today. Then I am actually. 41 00:01:51,120 --> 00:01:53,320 Speaker 3: I am so to kick us off, we wanted to 42 00:01:53,400 --> 00:01:56,200 Speaker 3: find out more about your journey into the fitness world. 43 00:01:56,480 --> 00:01:58,440 Speaker 3: Can you take us back to your school days when 44 00:01:58,440 --> 00:02:00,560 Speaker 3: you're at Horsham, when you discus at the gym and 45 00:02:00,640 --> 00:02:01,880 Speaker 3: basketball for the first time. 46 00:02:03,360 --> 00:02:07,320 Speaker 1: I started basketball at quite a young age and it 47 00:02:07,360 --> 00:02:09,640 Speaker 1: was always basketball and footy growing up while I was 48 00:02:09,639 --> 00:02:12,520 Speaker 1: at school, and then it was probably at about I 49 00:02:12,560 --> 00:02:15,600 Speaker 1: think it was fifteen or maybe just as I turned sixteen, 50 00:02:15,680 --> 00:02:18,880 Speaker 1: that I went to the gym for the first time. So, 51 00:02:20,240 --> 00:02:24,320 Speaker 1: you know, naturally I'm quite skinny and playing. 52 00:02:24,000 --> 00:02:26,520 Speaker 2: Sport growing up, I was. I just happen to be 53 00:02:26,639 --> 00:02:29,440 Speaker 2: once my muscle mass so irobically I was. I was 54 00:02:29,480 --> 00:02:30,919 Speaker 2: really good, but I was just trying to get it 55 00:02:31,000 --> 00:02:32,000 Speaker 2: knocked around a bit easily. 56 00:02:32,000 --> 00:02:33,880 Speaker 1: So I went to the gym for the first time, 57 00:02:34,000 --> 00:02:35,880 Speaker 1: he had around fifteen or sixteen. 58 00:02:36,280 --> 00:02:36,360 Speaker 2: And. 59 00:02:38,240 --> 00:02:42,040 Speaker 1: Initially I abstolutely hated it because I had to go. 60 00:02:42,320 --> 00:02:44,960 Speaker 2: But then after you know, a couple of months, I. 61 00:02:45,000 --> 00:02:48,520 Speaker 1: Really fell in love with with training and started seeing results, 62 00:02:48,520 --> 00:02:50,920 Speaker 1: and like a lot of people that start going to 63 00:02:50,960 --> 00:02:54,280 Speaker 1: the gym, I kind of got addicted to seeing progress 64 00:02:54,560 --> 00:02:56,919 Speaker 1: and knowing that the work I was putting in was 65 00:02:56,919 --> 00:02:58,960 Speaker 1: was giving me the results that I wanted, and I 66 00:02:59,240 --> 00:03:02,320 Speaker 1: kind of quickly felt in love with that, and then 67 00:03:02,520 --> 00:03:05,120 Speaker 1: it just progressed from there really, Like I kept playing 68 00:03:05,120 --> 00:03:08,440 Speaker 1: footy in basketball all the way up until I guess 69 00:03:08,520 --> 00:03:11,240 Speaker 1: the end of school, and by that point I was 70 00:03:11,360 --> 00:03:14,240 Speaker 1: right into the gym. I was doing, you know, a 71 00:03:14,280 --> 00:03:17,560 Speaker 1: ton of my own research and stuff about training and nutrition. 72 00:03:17,720 --> 00:03:22,600 Speaker 1: And I actually did my PT qualification separate to year 73 00:03:22,639 --> 00:03:25,320 Speaker 1: twelve while I was in year twelve, just so I 74 00:03:25,360 --> 00:03:27,799 Speaker 1: had that as well. And then yeah, I got to 75 00:03:27,840 --> 00:03:29,800 Speaker 1: the end of school and had to pick footy of basketball, 76 00:03:29,840 --> 00:03:33,639 Speaker 1: and I actually picked for the first time ever, I 77 00:03:33,800 --> 00:03:36,440 Speaker 1: chose footy over basketball and was going to give basketball 78 00:03:36,480 --> 00:03:36,840 Speaker 1: and miss. 79 00:03:36,840 --> 00:03:40,360 Speaker 2: And then within about a day of making that decision. 80 00:03:40,040 --> 00:03:43,840 Speaker 1: I got asked to move to Melbourne for basketball, so 81 00:03:44,000 --> 00:03:45,760 Speaker 1: that thission changed again pretty quickly. 82 00:03:45,800 --> 00:03:47,480 Speaker 2: And yeah, it within about a week I was living 83 00:03:47,520 --> 00:03:48,000 Speaker 2: in Albourne. 84 00:03:48,040 --> 00:03:51,840 Speaker 1: So and yeah, I liked happened since then, But that's 85 00:03:51,920 --> 00:03:53,800 Speaker 1: kind of I guess how it all started anyway. 86 00:03:54,200 --> 00:03:56,920 Speaker 3: And when you were training at the Australian College of Basketball, 87 00:03:56,960 --> 00:04:00,240 Speaker 3: you suffered an ankle injury, I believe, and that out 88 00:04:00,240 --> 00:04:02,240 Speaker 3: to be a pretty defining moment in your career. 89 00:04:04,280 --> 00:04:04,880 Speaker 2: Yeah, for sure. 90 00:04:06,400 --> 00:04:08,880 Speaker 1: Like I said, like anyone that knows me that knew 91 00:04:08,960 --> 00:04:10,480 Speaker 1: that kind of all the way up until that point, 92 00:04:10,920 --> 00:04:14,680 Speaker 1: basketball and forty tow any extent was literally all I did. 93 00:04:14,720 --> 00:04:17,280 Speaker 2: So for two years after your twelve. 94 00:04:17,920 --> 00:04:20,160 Speaker 1: I was here at the Australian College of basketball, and 95 00:04:21,080 --> 00:04:24,080 Speaker 1: we were training, you know. 96 00:04:23,839 --> 00:04:25,880 Speaker 2: Two to four hours a day most days of the. 97 00:04:25,800 --> 00:04:29,040 Speaker 1: Week and pretty much just living as living like a 98 00:04:29,080 --> 00:04:31,560 Speaker 1: professional athlete, but not getting paid to do it. So 99 00:04:31,600 --> 00:04:34,960 Speaker 1: we're studying at the same time, and obviously my goal 100 00:04:35,040 --> 00:04:38,080 Speaker 1: was to do something with basketball and eventually finish up 101 00:04:38,320 --> 00:04:42,320 Speaker 1: my two years here and then play play somewhere and 102 00:04:42,440 --> 00:04:45,640 Speaker 1: get paid to play somewhere and keep kind of building 103 00:04:46,040 --> 00:04:48,719 Speaker 1: on my basketball game. And at the end of the 104 00:04:48,720 --> 00:04:51,560 Speaker 1: two years, yeah, I found out and an anchor reconstruction, 105 00:04:51,640 --> 00:04:55,320 Speaker 1: which at the time was quite devastating and kind of 106 00:04:55,320 --> 00:04:58,160 Speaker 1: a bit depressing, Like I went from just living and 107 00:04:58,200 --> 00:04:59,440 Speaker 1: breeding basketball to not. 108 00:04:59,400 --> 00:05:00,440 Speaker 2: Doing any of it at all. 109 00:05:00,960 --> 00:05:03,200 Speaker 1: Were not doing anything at all really for a fair 110 00:05:03,320 --> 00:05:07,200 Speaker 1: period of time, and and you know, everything happens for 111 00:05:07,240 --> 00:05:07,560 Speaker 1: a reason. 112 00:05:07,560 --> 00:05:09,440 Speaker 2: It was a blessing in the skies that you know, 113 00:05:09,600 --> 00:05:10,880 Speaker 2: started personal. 114 00:05:10,640 --> 00:05:13,640 Speaker 1: Training full time pretty much as soon as I could 115 00:05:13,640 --> 00:05:14,920 Speaker 1: start walking again, and then. 116 00:05:16,920 --> 00:05:17,719 Speaker 2: I had a few. 117 00:05:17,600 --> 00:05:20,920 Speaker 1: Setbacks with the ankle, so that made me actually make 118 00:05:20,960 --> 00:05:23,680 Speaker 1: the decisions to stop playing, which was a big decision at 119 00:05:23,680 --> 00:05:26,240 Speaker 1: the time, and focus on building up her career and 120 00:05:26,279 --> 00:05:29,280 Speaker 1: the fitness industry and then and then just went from there, 121 00:05:29,400 --> 00:05:31,240 Speaker 1: tried did a number of different things after that. 122 00:05:31,279 --> 00:05:32,920 Speaker 2: I ended up doing some phyz. 123 00:05:32,880 --> 00:05:36,039 Speaker 1: Competing and all different types of things that I'd never 124 00:05:36,080 --> 00:05:38,240 Speaker 1: had the time or the chance to do while I 125 00:05:38,279 --> 00:05:40,760 Speaker 1: was pretty much doing full time basketball. 126 00:05:40,800 --> 00:05:43,400 Speaker 2: So yeah, at the time it was very. 127 00:05:43,320 --> 00:05:48,560 Speaker 1: Very very disappointing and a massive change, but it all 128 00:05:48,600 --> 00:05:49,719 Speaker 1: worked out for the best. 129 00:05:50,360 --> 00:05:53,360 Speaker 3: And talking about the bodybuilding, for those I suppose who 130 00:05:53,360 --> 00:05:56,800 Speaker 3: have never actually competed or in that way, how difficult 131 00:05:56,880 --> 00:05:59,599 Speaker 3: is it to get your body to that end result? 132 00:06:01,920 --> 00:06:03,719 Speaker 2: Yeah, it looked it's hard. 133 00:06:04,320 --> 00:06:07,400 Speaker 1: It's the thing I liked about it is that it's it. 134 00:06:07,360 --> 00:06:09,000 Speaker 2: All comes down to you, Like, if you're put in 135 00:06:09,000 --> 00:06:10,160 Speaker 2: the work, you'll see the results. 136 00:06:10,480 --> 00:06:11,960 Speaker 1: If you don't put in the work, thing, you're the 137 00:06:11,960 --> 00:06:15,159 Speaker 1: only one that you have to blame for not seeing 138 00:06:15,440 --> 00:06:17,520 Speaker 1: the progress and the results that you're after. 139 00:06:17,600 --> 00:06:18,760 Speaker 2: And that's what I liked about it. 140 00:06:18,760 --> 00:06:22,240 Speaker 1: I'd come from playing obviously all team sports, where no 141 00:06:22,279 --> 00:06:24,680 Speaker 1: matter how much work you put in, it's it's not 142 00:06:24,760 --> 00:06:26,800 Speaker 1: always up to you, the results not always up to you. 143 00:06:26,880 --> 00:06:29,920 Speaker 1: So go into more of an individual sport, I guess 144 00:06:29,960 --> 00:06:33,120 Speaker 1: you'd call it where it comes down to how disciplined 145 00:06:33,120 --> 00:06:35,960 Speaker 1: you are with not only the training, but obviously what 146 00:06:36,000 --> 00:06:38,520 Speaker 1: you put in your mouth as well, So the nutrition 147 00:06:38,640 --> 00:06:42,560 Speaker 1: side of things is definitely the hardest part. I really 148 00:06:42,640 --> 00:06:45,040 Speaker 1: enjoy training, so I never would have I would never 149 00:06:45,080 --> 00:06:48,240 Speaker 1: say that the training was that the hard part. 150 00:06:48,120 --> 00:06:48,560 Speaker 2: To stick to. 151 00:06:48,800 --> 00:06:52,080 Speaker 1: Definitely the hard sessions, but that's that's the enjoyable bit. 152 00:06:53,320 --> 00:06:55,680 Speaker 1: But you know, and I think a lot of people 153 00:06:55,720 --> 00:06:58,880 Speaker 1: when they hear the term bodybuilding in particular, I think 154 00:06:59,720 --> 00:07:03,040 Speaker 1: I've someone absolutely huge, like anyone has seen me quite clearly, 155 00:07:03,120 --> 00:07:05,359 Speaker 1: I am not huge, but I done know. 156 00:07:05,360 --> 00:07:06,359 Speaker 2: I built up a big. 157 00:07:06,160 --> 00:07:08,920 Speaker 1: Foundation of doing strength training for a long period of time, 158 00:07:08,960 --> 00:07:12,400 Speaker 1: and my goal was basically just look as lean and 159 00:07:12,520 --> 00:07:15,240 Speaker 1: athletic as and you know, as muskelars are possibly could 160 00:07:15,240 --> 00:07:19,080 Speaker 1: in these shows. And I usually give myself between kind 161 00:07:19,080 --> 00:07:21,440 Speaker 1: of twelve to twenty weeks to get ready for these 162 00:07:21,560 --> 00:07:25,680 Speaker 1: and it'd be extremely disciplin like not so much not 163 00:07:25,720 --> 00:07:27,760 Speaker 1: so much what I was eating, but just the specific 164 00:07:27,840 --> 00:07:31,240 Speaker 1: amounts and how structured my training I was, and how 165 00:07:31,240 --> 00:07:34,320 Speaker 1: discipline I was with getting enough sleep and drinking water 166 00:07:34,360 --> 00:07:36,240 Speaker 1: and all that type of stuff. So there's a lot 167 00:07:36,280 --> 00:07:40,640 Speaker 1: that comes into play with the end result. But it 168 00:07:40,720 --> 00:07:43,240 Speaker 1: is an awesome challenge and you definitely learn a lot 169 00:07:43,240 --> 00:07:44,480 Speaker 1: about yourself in that period of. 170 00:07:44,400 --> 00:07:44,760 Speaker 2: Time and. 171 00:07:46,320 --> 00:07:49,679 Speaker 1: It's very very challenging, not only physically, but particularly mentally 172 00:07:49,680 --> 00:07:50,080 Speaker 1: as well. 173 00:07:50,760 --> 00:07:52,960 Speaker 3: And going back to your business, you have built an 174 00:07:52,960 --> 00:07:56,400 Speaker 3: incredible client base over the years with not only sports stars, 175 00:07:56,400 --> 00:07:59,760 Speaker 3: but models influencers who are some of the biggest names 176 00:07:59,760 --> 00:08:01,000 Speaker 3: that you work with at the moment. 177 00:08:04,360 --> 00:08:09,200 Speaker 1: At the moment, obviously I'm doing the Cubic cleaner up 178 00:08:09,240 --> 00:08:11,360 Speaker 1: at the moment, so in terms of influencers and stuff, 179 00:08:11,640 --> 00:08:16,280 Speaker 1: working with Steph Clai Smith and Laura Henshaw athletes, while 180 00:08:16,320 --> 00:08:18,360 Speaker 1: I've done a lot with footy players over the years, 181 00:08:19,080 --> 00:08:22,920 Speaker 1: guys like Guys Pepple and Scottie Pennilbury and Tom McDonald 182 00:08:22,920 --> 00:08:26,080 Speaker 1: and a few other AFL athletes, basketballs. 183 00:08:26,120 --> 00:08:28,280 Speaker 4: I'm good mates with Mitch Creek, which I know you 184 00:08:28,280 --> 00:08:31,600 Speaker 4: guys will know that name quite well being an adelaide, 185 00:08:32,520 --> 00:08:35,839 Speaker 4: So Kreaky and I've done a little bit together, and 186 00:08:35,880 --> 00:08:39,600 Speaker 4: even Shawne Bruce from Horsham. But other guys like Michael 187 00:08:39,640 --> 00:08:44,480 Speaker 4: Clim obviously a very successful Olympian, currently working with Dylan 188 00:08:44,559 --> 00:08:49,000 Speaker 4: Orcott who just won the twenty twenty Australian Open Wheelchair 189 00:08:49,040 --> 00:08:53,320 Speaker 4: for wheelchair tennis. And yeah, there's just I've been pretty 190 00:08:53,400 --> 00:08:58,520 Speaker 4: pretty fortunate with being able to work with with not 191 00:08:58,559 --> 00:09:00,880 Speaker 4: only not so much high profile people, I guess because 192 00:09:00,960 --> 00:09:02,719 Speaker 4: everyone's exactly the same at the end of the day, 193 00:09:02,800 --> 00:09:03,760 Speaker 4: Like doesn't matter. 194 00:09:03,760 --> 00:09:06,559 Speaker 1: How many Instagram follows you've got, everybody still needs to 195 00:09:06,600 --> 00:09:08,200 Speaker 1: do the same if they want to see results. But 196 00:09:09,000 --> 00:09:10,840 Speaker 1: I've just been likely to work with good people, like 197 00:09:10,960 --> 00:09:14,880 Speaker 1: people that are just genuinely enjoyable to get to know. 198 00:09:15,040 --> 00:09:18,080 Speaker 1: And in terms of working with athletes, it's fun because 199 00:09:18,760 --> 00:09:21,840 Speaker 1: people they are so specific because with what their goal is, 200 00:09:21,960 --> 00:09:24,360 Speaker 1: and you know they'll do exactly what you ask them 201 00:09:24,400 --> 00:09:27,760 Speaker 1: to do, and it's fun to see that payoff, like 202 00:09:27,840 --> 00:09:30,319 Speaker 1: for example, watching them doing when the open and the 203 00:09:30,360 --> 00:09:33,640 Speaker 1: weekend after training together and seeing how much is improved. 204 00:09:33,960 --> 00:09:36,680 Speaker 1: It's rewards. That's definitely the rewarding part of the job. 205 00:09:36,960 --> 00:09:40,320 Speaker 3: Oh, he's incredible. I mean there's obviously so many big 206 00:09:40,440 --> 00:09:42,880 Speaker 3: names there. How did you actually get some of those 207 00:09:42,920 --> 00:09:44,839 Speaker 3: people on board? Because I'm sure you know when you're 208 00:09:44,840 --> 00:09:47,800 Speaker 3: first starting out, it's probably difficult to just pick up 209 00:09:47,800 --> 00:09:49,520 Speaker 3: the phone and be like, hey, Steph klas Smith, do 210 00:09:49,520 --> 00:09:52,199 Speaker 3: you want to us come into the gym. So if 211 00:09:52,200 --> 00:09:54,560 Speaker 3: there's other people out there who I suppose aspiring to 212 00:09:54,600 --> 00:09:56,680 Speaker 3: be trainers like yourself, what would be your advice to 213 00:09:56,720 --> 00:09:58,240 Speaker 3: getting some of those people on board. 214 00:10:00,559 --> 00:10:03,920 Speaker 1: Yeah, I guess my advice would be, well, firstly, you 215 00:10:04,040 --> 00:10:06,200 Speaker 1: just have to become extremely good at what you do, 216 00:10:06,400 --> 00:10:10,160 Speaker 1: so it doesn't matter like the names that obviously it's enjoyable, 217 00:10:10,200 --> 00:10:12,760 Speaker 1: like you said, training these types of people, but if 218 00:10:12,800 --> 00:10:13,959 Speaker 1: you're not good at what you do, then they're not 219 00:10:14,000 --> 00:10:15,719 Speaker 1: going to come to you anyway. So the first thing 220 00:10:15,800 --> 00:10:17,720 Speaker 1: is you just need to focus on actually mastering your 221 00:10:17,800 --> 00:10:19,800 Speaker 1: craft so that you have a reason for them to 222 00:10:19,800 --> 00:10:22,959 Speaker 1: come to you in the first place. You know, even 223 00:10:23,000 --> 00:10:25,280 Speaker 1: guys like someone who's one of my good mates now, 224 00:10:25,400 --> 00:10:28,679 Speaker 1: Mitch Mitch Obel, like he I remember he put up 225 00:10:28,679 --> 00:10:31,520 Speaker 1: a post on social media asking someone help with nutrition. 226 00:10:31,640 --> 00:10:33,240 Speaker 2: I got tagged in it, so I just messaged him. 227 00:10:33,280 --> 00:10:35,560 Speaker 1: And you know, for me, it was nothing to do 228 00:10:35,640 --> 00:10:37,480 Speaker 1: with the fact that he had an Instagram following. It 229 00:10:37,520 --> 00:10:39,679 Speaker 1: was the fact that I genuinely wanted to help. I 230 00:10:39,720 --> 00:10:42,160 Speaker 1: message him and said, hey, mate, I'd love to help 231 00:10:42,200 --> 00:10:46,319 Speaker 1: you get results, and that's it, and he said, yep, 232 00:10:46,360 --> 00:10:48,319 Speaker 1: Like I didn't mention anything about you know, I want 233 00:10:48,360 --> 00:10:50,120 Speaker 1: you to take me on Instagram or any of that 234 00:10:50,280 --> 00:10:53,839 Speaker 1: stuff we got in results. And he actually said to 235 00:10:53,840 --> 00:10:55,760 Speaker 1: me at the start, He's like, yeah, I'll tag you 236 00:10:55,800 --> 00:10:57,680 Speaker 1: in a post on Instagram and stuff. And I said 237 00:10:57,679 --> 00:11:00,760 Speaker 1: to him, like, that's not what after. Like, if you 238 00:11:00,800 --> 00:11:02,480 Speaker 1: see results and that's what you want to do, then 239 00:11:02,520 --> 00:11:04,960 Speaker 1: that's what you do. But you know, I've never ever 240 00:11:05,240 --> 00:11:07,320 Speaker 1: kind of work with these people purely for the fact 241 00:11:07,360 --> 00:11:10,600 Speaker 1: that they have a profile. So the first the first thing, 242 00:11:10,679 --> 00:11:13,959 Speaker 1: like I said, would be be like master your craft first. 243 00:11:14,720 --> 00:11:16,920 Speaker 1: Secondly is do not be afraid to ask, because if 244 00:11:16,960 --> 00:11:19,320 Speaker 1: you don't ask, you'll never find out. I said this 245 00:11:19,400 --> 00:11:23,839 Speaker 1: on a podcast the other day, where you know, people 246 00:11:23,920 --> 00:11:27,199 Speaker 1: are worried to ask a certain person if they want 247 00:11:27,240 --> 00:11:28,800 Speaker 1: to train with them or if they can help them 248 00:11:28,800 --> 00:11:31,640 Speaker 1: out for free, because they're worried they'll say no. But 249 00:11:32,320 --> 00:11:33,959 Speaker 1: even if they say no, you're in the exact same 250 00:11:34,000 --> 00:11:35,800 Speaker 1: position already because they're still not working with them. 251 00:11:35,880 --> 00:11:37,400 Speaker 2: So you're in the same position as you would be 252 00:11:37,400 --> 00:11:37,920 Speaker 2: if you've failed. 253 00:11:38,000 --> 00:11:41,040 Speaker 1: So once you get over that fear of failing or rejection, 254 00:11:41,240 --> 00:11:43,480 Speaker 1: then so much good stuff happens. Like the amount of 255 00:11:44,000 --> 00:11:46,719 Speaker 1: the amount of opportunities I've been lucky to have, and 256 00:11:46,760 --> 00:11:47,719 Speaker 1: I wouldn't even call it luck. 257 00:11:47,760 --> 00:11:48,920 Speaker 2: It's just it's just pure. 258 00:11:49,920 --> 00:11:52,240 Speaker 1: Like the amount of times that I've kind of asked 259 00:11:52,240 --> 00:11:55,679 Speaker 1: certain things and they've come through, which would never have 260 00:11:55,720 --> 00:11:58,200 Speaker 1: happened if I hadn't been willing to, if I hadn't 261 00:11:58,200 --> 00:11:59,960 Speaker 1: been if I had been scared of rejection or scared 262 00:12:00,040 --> 00:12:03,360 Speaker 1: of failure, than it just wouldn't happen. You know What's 263 00:12:03,920 --> 00:12:07,200 Speaker 1: another good example, And the other part of this as well, 264 00:12:07,720 --> 00:12:13,240 Speaker 1: is is that you shouldn't you shouldn't be doing it 265 00:12:13,320 --> 00:12:16,160 Speaker 1: for the purpose of the fact that these are high 266 00:12:16,200 --> 00:12:18,600 Speaker 1: profile people, Like in the end of the day, they're 267 00:12:18,600 --> 00:12:20,920 Speaker 1: the same as everybody else. And something that I think 268 00:12:20,960 --> 00:12:22,959 Speaker 1: is worked in my favor is that I've never reached 269 00:12:22,960 --> 00:12:24,760 Speaker 1: out to people and said, you know, I want you 270 00:12:24,760 --> 00:12:26,200 Speaker 1: to pay me x, Y and Z to do this, 271 00:12:26,360 --> 00:12:29,320 Speaker 1: or like I said, I've never asked for social media 272 00:12:29,400 --> 00:12:31,240 Speaker 1: posts or whatever. A lot of the time, you've got 273 00:12:31,280 --> 00:12:32,880 Speaker 1: to be willing to give up your time and give 274 00:12:33,240 --> 00:12:36,360 Speaker 1: up your advice, your best advice and value for free. 275 00:12:36,559 --> 00:12:38,160 Speaker 1: Like I will say to someone you know, I'd love 276 00:12:38,160 --> 00:12:39,720 Speaker 1: to help you out, you have to get results, and 277 00:12:39,760 --> 00:12:40,040 Speaker 1: that's it. 278 00:12:40,240 --> 00:12:41,160 Speaker 2: And I so fair results. 279 00:12:41,200 --> 00:12:42,760 Speaker 1: And then when I come back then they come back 280 00:12:42,800 --> 00:12:45,080 Speaker 1: and you build a relationship and you go from there, 281 00:12:45,120 --> 00:12:46,679 Speaker 1: and then after that it's obviously a bit of a 282 00:12:47,320 --> 00:12:49,360 Speaker 1: ripple effect. You start to build up a bit of 283 00:12:49,600 --> 00:12:52,520 Speaker 1: a reputation, or you build up a network of people 284 00:12:52,559 --> 00:12:54,960 Speaker 1: in the similar circles, and it becomes a bit easier, 285 00:12:55,000 --> 00:12:57,840 Speaker 1: But definitely at the start, it's just about reaching out 286 00:12:57,840 --> 00:13:00,959 Speaker 1: and asking. Even with the podcast, like even if you 287 00:13:01,040 --> 00:13:03,839 Speaker 1: guys asking about this podcast, like you've reached out and 288 00:13:03,920 --> 00:13:04,839 Speaker 1: here we are, we're doing it. 289 00:13:05,360 --> 00:13:07,160 Speaker 2: If you hadn't hadn't have asked, and we would be 290 00:13:07,240 --> 00:13:07,520 Speaker 2: doing it. 291 00:13:07,880 --> 00:13:10,800 Speaker 3: Yeah, that's such good advice. I think sometimes I totally agree. 292 00:13:10,840 --> 00:13:13,080 Speaker 3: People are too scared to ask the question. I'm going 293 00:13:13,120 --> 00:13:14,560 Speaker 3: to ask the question. I'm not going to ask you 294 00:13:14,600 --> 00:13:16,840 Speaker 3: to train us, but I'm going to ask you to 295 00:13:16,920 --> 00:13:20,600 Speaker 3: throw potentially some of your clients under the bus. Are 296 00:13:20,600 --> 00:13:23,040 Speaker 3: there any funny stories you can think of that our 297 00:13:23,080 --> 00:13:27,719 Speaker 3: audience might like to hear. Maybe maybe the kid or 298 00:13:27,800 --> 00:13:30,320 Speaker 3: Mitch Creek story. We could stitch him up here. 299 00:13:32,760 --> 00:13:35,520 Speaker 1: Funny stories, there's plenty of them. 300 00:13:36,280 --> 00:13:37,080 Speaker 3: No pressure here. 301 00:13:38,360 --> 00:13:43,600 Speaker 1: Oh, there's too much you're putting on the spot. 302 00:13:44,720 --> 00:13:46,800 Speaker 2: I actually don't know. There's just too there's too many 303 00:13:46,800 --> 00:13:47,040 Speaker 2: of them. 304 00:13:47,080 --> 00:13:50,839 Speaker 1: There's been plenty of I've got this point. I actually 305 00:13:50,880 --> 00:13:54,120 Speaker 1: don't have any real funny stories to say, but they're 306 00:13:54,120 --> 00:13:57,040 Speaker 1: definitely some of the funnier people to tay Is by far. 307 00:13:57,520 --> 00:14:00,480 Speaker 1: Guys like Major and even Will Spark like him and 308 00:14:00,480 --> 00:14:04,040 Speaker 1: I have had slenty of sessions together here in Australia, 309 00:14:04,040 --> 00:14:06,800 Speaker 1: but even we went over and went kind of toured 310 00:14:06,800 --> 00:14:09,000 Speaker 1: with him for a couple of weeks over in Greece 311 00:14:09,320 --> 00:14:11,959 Speaker 1: last year and something. He's just a very, very very 312 00:14:11,960 --> 00:14:14,839 Speaker 1: funny person to be around. Guys like cleaning. 313 00:14:14,920 --> 00:14:16,560 Speaker 2: He's always great fun to hang out with them. 314 00:14:16,600 --> 00:14:20,840 Speaker 1: And obviously, you know you girls have obviously seen a 315 00:14:20,880 --> 00:14:23,200 Speaker 1: lot of the Kick stuff. Anytime you're doing any workout 316 00:14:23,280 --> 00:14:26,840 Speaker 1: or basically anything around Laura, something funny happens. 317 00:14:26,880 --> 00:14:29,000 Speaker 2: It's it's quite bizarre, but it is. 318 00:14:29,400 --> 00:14:32,120 Speaker 1: She's quite funny to film with most of the workouts, 319 00:14:32,120 --> 00:14:36,720 Speaker 1: So a kick just that I don't even know what 320 00:14:36,760 --> 00:14:38,440 Speaker 1: we're doing with the workout by the time we're finished, 321 00:14:38,440 --> 00:14:41,640 Speaker 1: because because he's talking about something that nobody has any 322 00:14:41,680 --> 00:14:43,640 Speaker 1: idea what you're talking about, but it's. 323 00:14:44,000 --> 00:14:44,800 Speaker 2: It's quite funny. 324 00:14:45,000 --> 00:14:46,560 Speaker 1: So I'm going to have to disappoint you that I 325 00:14:46,560 --> 00:14:50,320 Speaker 1: don't actually have any great stories, but yeah, I'm lucky 326 00:14:50,360 --> 00:14:51,040 Speaker 1: to work with some. 327 00:14:50,960 --> 00:14:51,680 Speaker 2: People that are. 328 00:14:54,000 --> 00:14:55,880 Speaker 3: And as I did tell you before, I am a 329 00:14:55,960 --> 00:14:59,000 Speaker 3: kick girl and do follow your program religiously. How do 330 00:14:59,040 --> 00:15:02,000 Speaker 3: you feel that you're helping to inspire so many young 331 00:15:02,040 --> 00:15:04,920 Speaker 3: women out there to get into fitness and also strength training. 332 00:15:06,920 --> 00:15:10,800 Speaker 1: I love it, you know, Like I was initially working 333 00:15:10,840 --> 00:15:13,800 Speaker 1: with Laura on some strength training, which is funny because 334 00:15:13,840 --> 00:15:16,680 Speaker 1: now she she really does any strength training, But I 335 00:15:16,840 --> 00:15:19,880 Speaker 1: was training her before the key program started, and she 336 00:15:19,920 --> 00:15:23,360 Speaker 1: asked if I'd be interested in joining with her and stuff, 337 00:15:23,360 --> 00:15:27,080 Speaker 1: and obviously said yes, the opportunity sounded great, and since 338 00:15:27,120 --> 00:15:29,800 Speaker 1: then it's obviously just kind of just grown and growing, 339 00:15:30,320 --> 00:15:33,400 Speaker 1: and you know, knowing now that the workouts get out 340 00:15:33,440 --> 00:15:36,160 Speaker 1: to so many people, because that's my whole goal with 341 00:15:36,160 --> 00:15:38,600 Speaker 1: with my business, whether it be online or with the 342 00:15:38,640 --> 00:15:41,080 Speaker 1: pet stuff or my podcast, is just to try and 343 00:15:41,520 --> 00:15:44,480 Speaker 1: add value and help as many people as I possibly can. 344 00:15:44,600 --> 00:15:46,600 Speaker 1: So being able to reach such a large audience, and 345 00:15:46,760 --> 00:15:50,160 Speaker 1: in particular with it being femail and a lot of 346 00:15:50,160 --> 00:15:52,640 Speaker 1: the time girls that have actually, like you said, never 347 00:15:52,680 --> 00:15:55,400 Speaker 1: really done strength training or even done any training really, 348 00:15:55,800 --> 00:15:57,400 Speaker 1: So to be able to have an impact on them. 349 00:15:57,440 --> 00:16:01,440 Speaker 1: And I get a lot of messages or emails and 350 00:16:01,440 --> 00:16:04,600 Speaker 1: stuff from girls that are doing the program that likes 351 00:16:04,600 --> 00:16:06,840 Speaker 1: the strength training side of things and want to learn 352 00:16:06,880 --> 00:16:08,840 Speaker 1: a bit more about it, which is awesome to me 353 00:16:08,920 --> 00:16:11,320 Speaker 1: because it's obviously what I that's the part of items 354 00:16:11,360 --> 00:16:15,960 Speaker 1: are the most is the resistance and strengthenening side of it. 355 00:16:16,000 --> 00:16:18,960 Speaker 1: So being able to get messages from people saying, you know, 356 00:16:19,120 --> 00:16:23,200 Speaker 1: particularly girls, because I guess the obviously the common misconception 357 00:16:23,400 --> 00:16:25,120 Speaker 1: with a lot of girls is that if they live place, 358 00:16:25,120 --> 00:16:26,680 Speaker 1: they're going to get digg in bulk or it's going 359 00:16:26,720 --> 00:16:29,760 Speaker 1: to be it's going to make them gain weight or whatever, 360 00:16:29,800 --> 00:16:31,960 Speaker 1: and it's just not the case. So being able to 361 00:16:32,000 --> 00:16:35,320 Speaker 1: see firsthand girls kind of buying into the fact that 362 00:16:35,360 --> 00:16:38,440 Speaker 1: strength training is a good thing is really enjoyable. And 363 00:16:38,480 --> 00:16:40,000 Speaker 1: you know, when we go and do these tours and 364 00:16:40,040 --> 00:16:43,160 Speaker 1: stuff like that, you get hundreds of people, hundreds of 365 00:16:43,160 --> 00:16:45,880 Speaker 1: people at the workouts to come and train. When you 366 00:16:45,960 --> 00:16:50,080 Speaker 1: see more come in person, that's a pretty special experience 367 00:16:50,120 --> 00:16:50,440 Speaker 1: as well. 368 00:16:50,920 --> 00:16:53,800 Speaker 3: Definitely, and you have such a strong online presence. You 369 00:16:53,880 --> 00:16:57,040 Speaker 3: obviously got your podcast which is hugely successful on your 370 00:16:57,040 --> 00:17:00,560 Speaker 3: Instagram platform and YouTube well social media a big part 371 00:17:00,560 --> 00:17:04,439 Speaker 3: of your business strategy and growing your PT and obviously 372 00:17:04,480 --> 00:17:05,440 Speaker 3: your online courses. 373 00:17:07,200 --> 00:17:11,040 Speaker 1: Yeah, for sure, without a doubt, my business would not 374 00:17:11,119 --> 00:17:15,600 Speaker 1: be anywhere near where it is today without particularly Instagram, 375 00:17:16,000 --> 00:17:19,880 Speaker 1: but also the podcast. The podcast has been amazing. It's 376 00:17:19,920 --> 00:17:22,639 Speaker 1: I'm so glad I started it when I did. It's 377 00:17:23,119 --> 00:17:23,840 Speaker 1: brought about. 378 00:17:23,640 --> 00:17:24,640 Speaker 2: So many opportunities. 379 00:17:24,640 --> 00:17:28,760 Speaker 1: But Instagram, like by far, don't have the biggest the 380 00:17:28,800 --> 00:17:32,840 Speaker 1: biggest following. But what I've remained consistent with the whole 381 00:17:32,880 --> 00:17:34,919 Speaker 1: way through ever since I started, is just trying to 382 00:17:34,960 --> 00:17:38,320 Speaker 1: provide some form of value pretty much every single post 383 00:17:38,720 --> 00:17:41,320 Speaker 1: as often as possible. So there's being really consistent with it, 384 00:17:41,320 --> 00:17:43,639 Speaker 1: and it's taken a long time, but it is starting 385 00:17:43,640 --> 00:17:46,000 Speaker 1: to pay off and a lot more people are starting 386 00:17:46,000 --> 00:17:47,399 Speaker 1: to see the content, which is awesome. 387 00:17:47,440 --> 00:17:48,520 Speaker 2: It's helping more people. 388 00:17:48,960 --> 00:17:51,120 Speaker 1: But just the brand awareness and being able to reach 389 00:17:51,440 --> 00:17:53,320 Speaker 1: people that you wouldn't be able to reach otherwise is, 390 00:17:54,400 --> 00:17:56,800 Speaker 1: like I said, the Instagram for me at the moment, 391 00:17:56,840 --> 00:17:58,119 Speaker 1: particularly Instagram Stories. 392 00:17:58,119 --> 00:17:59,320 Speaker 2: Over the past twelve. 393 00:17:59,040 --> 00:18:02,080 Speaker 1: To eight months, I just put a lot of time 394 00:18:02,119 --> 00:18:05,679 Speaker 1: into not particularly making good content for stories, but just 395 00:18:05,720 --> 00:18:08,720 Speaker 1: documenting what I do with clients and putting in random 396 00:18:08,720 --> 00:18:12,440 Speaker 1: stuff about nutrition or programs or whatever. The podcast is 397 00:18:12,480 --> 00:18:15,400 Speaker 1: great being able to reach an audience through audio. 398 00:18:15,840 --> 00:18:16,760 Speaker 2: As you touched on, I. 399 00:18:16,720 --> 00:18:20,239 Speaker 1: Did a bit with YouTube, which I enjoyed it. I 400 00:18:20,240 --> 00:18:24,159 Speaker 1: think it was pretty effective, it had a bit of impact. 401 00:18:24,440 --> 00:18:26,399 Speaker 2: It's a lot harder unless you've got a huge following 402 00:18:26,480 --> 00:18:27,000 Speaker 2: on YouTube. 403 00:18:27,040 --> 00:18:30,040 Speaker 1: It's a lot of time that goes into making the videos, 404 00:18:30,080 --> 00:18:31,400 Speaker 1: but it was definitely enjoyable. 405 00:18:31,440 --> 00:18:34,240 Speaker 2: And then for me as well my email list. 406 00:18:35,560 --> 00:18:38,560 Speaker 1: I love being able to communicate with people via email 407 00:18:39,200 --> 00:18:41,800 Speaker 1: consistently because you just build up more of a relationship 408 00:18:41,800 --> 00:18:45,200 Speaker 1: and you can get responses from people that probably wouldn't 409 00:18:45,720 --> 00:18:48,640 Speaker 1: particularly message back or comment on an Instagram post because 410 00:18:48,640 --> 00:18:50,200 Speaker 1: they're worried about what other people are going to say 411 00:18:50,320 --> 00:18:51,439 Speaker 1: or whatever it is. 412 00:18:51,440 --> 00:18:53,480 Speaker 2: So it's a bit more personal with the email and. 413 00:18:54,600 --> 00:18:56,679 Speaker 1: Podcasts to an extent because people start to feel like 414 00:18:56,680 --> 00:18:59,399 Speaker 1: they build a better relationship and more trust with you, 415 00:18:59,440 --> 00:19:05,040 Speaker 1: which is which is fun. But yeah, so definitely social 416 00:19:05,040 --> 00:19:09,280 Speaker 1: media has definitely been a huge, huge influence on my business, 417 00:19:09,280 --> 00:19:10,119 Speaker 1: a positive one. 418 00:19:10,440 --> 00:19:12,920 Speaker 3: We're talking about social media, I'd love to hear your 419 00:19:13,000 --> 00:19:15,639 Speaker 3: take on TikTok. Are you a fan or are you 420 00:19:15,840 --> 00:19:17,360 Speaker 3: just it's weird isn't it. 421 00:19:17,359 --> 00:19:22,760 Speaker 1: It's yeah, looks like could be perfectly honest. I don't 422 00:19:22,800 --> 00:19:29,000 Speaker 1: necessarily like it only because only because I just it's 423 00:19:29,000 --> 00:19:31,680 Speaker 1: is not the type of content that I would put together. 424 00:19:31,760 --> 00:19:32,639 Speaker 1: So that's the only reason I. 425 00:19:32,640 --> 00:19:35,120 Speaker 2: Don't like it. To say, it's definitely not. 426 00:19:35,080 --> 00:19:37,320 Speaker 1: Going anywhere, and it's definitely growing a lot. I think 427 00:19:37,320 --> 00:19:40,240 Speaker 1: there's a lot of potential for it to do extremely well. 428 00:19:40,280 --> 00:19:42,520 Speaker 1: And you know, I've played around with it a little bit. 429 00:19:42,560 --> 00:19:45,000 Speaker 1: I've put some content on there. Like I said, a 430 00:19:45,040 --> 00:19:47,480 Speaker 1: lot of my stuff coming from Instagram. Anyway, it's very 431 00:19:47,480 --> 00:19:51,679 Speaker 1: informative and not so much for entertainment, which TikTok is 432 00:19:51,800 --> 00:19:55,879 Speaker 1: definitely more of an entertainment app, So I think the 433 00:19:56,080 --> 00:19:59,200 Speaker 1: creative side of things, if you're as a creative. 434 00:19:58,760 --> 00:20:03,440 Speaker 2: Person, then TikTok is awesome to you. And obviously younger younger. 435 00:20:04,640 --> 00:20:07,639 Speaker 1: Population are doing really well with it in terms of 436 00:20:07,680 --> 00:20:11,800 Speaker 1: engagement and stuff. But because it's so new still, even 437 00:20:11,800 --> 00:20:13,240 Speaker 1: though it has been out for a while, it's still 438 00:20:13,280 --> 00:20:16,080 Speaker 1: so new. So it's kind of like what Instagram was 439 00:20:16,080 --> 00:20:17,920 Speaker 1: when it first started to get popular. 440 00:20:17,960 --> 00:20:19,040 Speaker 2: So the potential for it. 441 00:20:19,040 --> 00:20:23,440 Speaker 1: To grow now is massive, and just like Instagram, just 442 00:20:23,600 --> 00:20:27,760 Speaker 1: like Facebook and even Snapchat to an extent, regardless of 443 00:20:27,760 --> 00:20:29,760 Speaker 1: whether you like or not, it's definitely not going anywhere. 444 00:20:29,840 --> 00:20:32,920 Speaker 1: So if your goal is to do well with businesses, 445 00:20:33,040 --> 00:20:35,960 Speaker 1: your goal is to do well with reaching a larger audience, 446 00:20:36,359 --> 00:20:37,800 Speaker 1: then you kind of have to suck it up and 447 00:20:38,359 --> 00:20:42,040 Speaker 1: at least have a go at it, and otherwise you 448 00:20:42,040 --> 00:20:44,199 Speaker 1: will fall beline Like. There's just no kind of two 449 00:20:44,240 --> 00:20:46,440 Speaker 1: ways about it. I was talking to someone about this the. 450 00:20:46,400 --> 00:20:49,840 Speaker 2: Other day, my dad. Actually we're talking about phones. 451 00:20:50,840 --> 00:20:54,719 Speaker 1: Everybody's on their phones now, and although it may not 452 00:20:54,800 --> 00:20:56,919 Speaker 1: necessarily be a good thing, and people may not like 453 00:20:56,960 --> 00:20:59,159 Speaker 1: the fact that you walk around and literally everybody's like 454 00:20:59,280 --> 00:21:01,840 Speaker 1: zombies on their phone, it's just not going to change. 455 00:21:01,960 --> 00:21:05,480 Speaker 1: It's not gonna that's not going to go away anytime soon. Like, 456 00:21:06,200 --> 00:21:08,800 Speaker 1: pretty much your whole life is on your phone. And 457 00:21:08,880 --> 00:21:12,120 Speaker 1: if you're just purposely not using how you're purposely avoiding 458 00:21:12,240 --> 00:21:14,639 Speaker 1: using these apps and stuff like that, and you know 459 00:21:15,119 --> 00:21:17,879 Speaker 1: you have a business or you have the goal of 460 00:21:18,000 --> 00:21:21,919 Speaker 1: reaching a larger audience, then you'd be silly to avoid it. 461 00:21:22,000 --> 00:21:25,440 Speaker 1: So yeah, very long answer to that to that question, 462 00:21:25,560 --> 00:21:28,440 Speaker 1: But TikTok is I can't say it going anywhere. 463 00:21:28,680 --> 00:21:30,000 Speaker 2: Yeah, definitely is getting. 464 00:21:29,760 --> 00:21:33,080 Speaker 1: Popular, and I'll just keep putting out content on it 465 00:21:33,080 --> 00:21:33,760 Speaker 1: and see what happens. 466 00:21:33,880 --> 00:21:36,360 Speaker 3: Are we going to see any dancers or sort. 467 00:21:36,200 --> 00:21:40,160 Speaker 2: Of mind zero change? Absolutely zero. 468 00:21:41,920 --> 00:21:44,359 Speaker 3: Now we have a predominantly female audience, so we thought 469 00:21:44,359 --> 00:21:47,560 Speaker 3: we'd finish off the episode by picking your brain on 470 00:21:47,640 --> 00:21:51,639 Speaker 3: a few health and fitness questions. So the first one 471 00:21:51,920 --> 00:21:54,520 Speaker 3: is at the moment, it seems like it's all about 472 00:21:54,560 --> 00:21:59,560 Speaker 3: glutes for young women? Is about that? Kim Kaber say, yeah, 473 00:21:59,600 --> 00:22:02,000 Speaker 3: so are there any tips that you would give for 474 00:22:02,080 --> 00:22:04,240 Speaker 3: the most effective ways to train your glue? 475 00:22:05,920 --> 00:22:06,160 Speaker 2: Yeah? 476 00:22:06,200 --> 00:22:10,320 Speaker 1: Well, to answer that, like the first, probably the most 477 00:22:10,320 --> 00:22:12,840 Speaker 1: important thing before you even worry about training them is 478 00:22:12,920 --> 00:22:15,919 Speaker 1: making sure that you can put your that you can 479 00:22:15,960 --> 00:22:18,360 Speaker 1: put them in a position to actually work when you train. 480 00:22:18,480 --> 00:22:21,840 Speaker 1: So so many people have underactive and lazy glutes, and 481 00:22:21,920 --> 00:22:23,760 Speaker 1: that is mainly because of the. 482 00:22:23,720 --> 00:22:26,240 Speaker 2: Fact that hip flexes are so tight, so our hips 483 00:22:26,280 --> 00:22:26,720 Speaker 2: are so tight. 484 00:22:26,760 --> 00:22:29,200 Speaker 1: We spend so much time sitting down throughout the day 485 00:22:29,280 --> 00:22:32,000 Speaker 1: or in a position where we're shortening hip flex and 486 00:22:32,080 --> 00:22:34,240 Speaker 1: muscles and even out the side of our hips. To 487 00:22:34,280 --> 00:22:36,800 Speaker 1: your sales, So the first thing I always do before 488 00:22:36,840 --> 00:22:38,760 Speaker 1: any lower body session, and you would have seen this 489 00:22:38,840 --> 00:22:41,480 Speaker 1: in the kick app as well is try and mobilize 490 00:22:41,480 --> 00:22:43,920 Speaker 1: the hips, so stretching the hip flexes, doing release work 491 00:22:44,000 --> 00:22:46,359 Speaker 1: through the hips to bring out powers back to a 492 00:22:46,359 --> 00:22:48,280 Speaker 1: position that when we train we can actually use the 493 00:22:48,320 --> 00:22:50,879 Speaker 1: glutes properly, because a lot of the time that we 494 00:22:51,359 --> 00:22:53,840 Speaker 1: people get this lower back pain or even knee pain 495 00:22:53,880 --> 00:22:54,640 Speaker 1: and stuff like that. 496 00:22:54,560 --> 00:22:58,960 Speaker 2: It's because we are not utilizing our gluts and hamstrings enough. 497 00:22:59,000 --> 00:23:02,960 Speaker 1: So maybe the first part and then other than that, 498 00:23:03,000 --> 00:23:05,359 Speaker 1: I'm a big, big fan of activating groups for us, 499 00:23:05,480 --> 00:23:08,119 Speaker 1: using bands with things like cloud walks and hip thrust 500 00:23:08,359 --> 00:23:10,840 Speaker 1: even kind of clamshows and all those different types of 501 00:23:10,880 --> 00:23:16,560 Speaker 1: activation exercises. But after that, it's you've got to understand 502 00:23:16,560 --> 00:23:19,040 Speaker 1: that the big the lists that have been in like 503 00:23:19,080 --> 00:23:24,520 Speaker 1: every program since gym workouts became popular, there's a reason 504 00:23:24,560 --> 00:23:27,200 Speaker 1: why these exercises are doing there. So things like squats, 505 00:23:27,400 --> 00:23:31,480 Speaker 1: dead lifts, hip thrusts, step ups, lunders, all these main 506 00:23:31,760 --> 00:23:34,159 Speaker 1: exercise that everybody has heard of before. The reason that 507 00:23:34,359 --> 00:23:37,280 Speaker 1: in every program is because they work. So it's all 508 00:23:37,280 --> 00:23:40,200 Speaker 1: well and good to see these fancy exercises you'll say 509 00:23:40,320 --> 00:23:44,040 Speaker 1: on Instagram or exercises that look really cool, but they're 510 00:23:44,080 --> 00:23:45,480 Speaker 1: not the ones that are going to help you build 511 00:23:45,480 --> 00:23:46,240 Speaker 1: your glutes the most. 512 00:23:46,359 --> 00:23:47,760 Speaker 2: Like to this day, the. 513 00:23:48,119 --> 00:23:49,720 Speaker 1: List that I think are going to help you build 514 00:23:49,720 --> 00:23:52,680 Speaker 1: your groutes for the most squats, we got it doubt 515 00:23:53,560 --> 00:23:56,120 Speaker 1: dead lists in particular. I love Sumo dead list because 516 00:23:56,160 --> 00:23:58,479 Speaker 1: they make you use your groups a lot more. Barber 517 00:23:58,600 --> 00:24:01,359 Speaker 1: hip thrusts or even just hip thrust using a plate 518 00:24:01,440 --> 00:24:04,960 Speaker 1: or band whatever whatever you'd like. There some form of 519 00:24:05,040 --> 00:24:09,200 Speaker 1: lunch variation, so either or reverse lunch, Bulgarian split. 520 00:24:09,080 --> 00:24:11,240 Speaker 2: Squat or something like that are fantastic. 521 00:24:11,280 --> 00:24:14,440 Speaker 1: But the key is, like any the way to build 522 00:24:14,520 --> 00:24:17,679 Speaker 1: any muscle is to overload over time. So you know, 523 00:24:17,680 --> 00:24:19,840 Speaker 1: he's doing a heap of body weight squats. Although it 524 00:24:19,920 --> 00:24:22,159 Speaker 1: may puff you out and make you feel like you're 525 00:24:22,160 --> 00:24:23,640 Speaker 1: getting a bit stronger, in the end of the day, 526 00:24:23,960 --> 00:24:26,240 Speaker 1: you're going to kind of reach your your cap in 527 00:24:26,280 --> 00:24:27,720 Speaker 1: terms of how much you can actually. 528 00:24:27,480 --> 00:24:28,480 Speaker 2: Grow your goods doing that. 529 00:24:28,560 --> 00:24:30,840 Speaker 1: So the key is to get stronger over time, whether 530 00:24:30,840 --> 00:24:34,640 Speaker 1: that's more weight or sets, whatever it is. But stick 531 00:24:34,680 --> 00:24:38,800 Speaker 1: to those big exercises that you know work, and just 532 00:24:38,840 --> 00:24:41,520 Speaker 1: be consistent with it, and don't be afraid to lift weight. 533 00:24:41,640 --> 00:24:43,800 Speaker 1: If you know girls are listening, don't be afraid to 534 00:24:43,840 --> 00:24:45,560 Speaker 1: actually lift weights. It's not going to make you big 535 00:24:45,560 --> 00:24:47,639 Speaker 1: and bulky. It's going to give you the shape and 536 00:24:47,640 --> 00:24:50,200 Speaker 1: the strength that you that you've always wanted, the reason 537 00:24:50,200 --> 00:24:51,960 Speaker 1: why you've probably gone to the gym in the first place. 538 00:24:52,680 --> 00:24:55,400 Speaker 3: That's some great advice. What about in terms of diets, 539 00:24:55,440 --> 00:24:58,040 Speaker 3: because a lot of people say on flexible eating and 540 00:24:58,160 --> 00:25:01,360 Speaker 3: diet plan everything, what would you say the biggest mistakes 541 00:25:01,359 --> 00:25:06,400 Speaker 3: are when I suppose women do flexible dieting. When they 542 00:25:06,440 --> 00:25:10,439 Speaker 3: do it, yeah, like do they overindulge or ah. 543 00:25:11,119 --> 00:25:14,080 Speaker 1: I think the biggest misconception was flexible diving straight up 544 00:25:14,240 --> 00:25:17,000 Speaker 1: is people thinks that that's just a license to eat 545 00:25:17,040 --> 00:25:18,679 Speaker 1: as much crap as you can, as long as it. 546 00:25:18,720 --> 00:25:19,960 Speaker 2: Fifth within your calorie and cake. 547 00:25:20,640 --> 00:25:25,320 Speaker 1: But you're pretty you know you'll work out pretty quickly. 548 00:25:25,400 --> 00:25:26,399 Speaker 2: That's it's not how it works. 549 00:25:26,440 --> 00:25:29,680 Speaker 1: So I'm a big advocate for allowing eighty to ninety 550 00:25:29,680 --> 00:25:32,680 Speaker 1: percent of your eu carory intake to come from nutrient 551 00:25:32,720 --> 00:25:33,760 Speaker 1: dense whole foods. 552 00:25:34,880 --> 00:25:36,040 Speaker 2: That's that's the stuff that's. 553 00:25:35,880 --> 00:25:37,800 Speaker 1: Going to give you. You know, it's going to be 554 00:25:37,800 --> 00:25:39,639 Speaker 1: best for your skin, it's going to best for recovery, 555 00:25:39,840 --> 00:25:42,639 Speaker 1: your mood, your hormones, all that type of stuff. So 556 00:25:42,680 --> 00:25:46,639 Speaker 1: it's like a sports car. If you feed it crappy fuel, 557 00:25:46,880 --> 00:25:48,600 Speaker 1: it's not going to run its best. If you give 558 00:25:48,600 --> 00:25:50,560 Speaker 1: it the fuel that it needs, like a high quality fuel, 559 00:25:50,560 --> 00:25:51,640 Speaker 1: it's going to perform it's best. 560 00:25:51,640 --> 00:25:52,639 Speaker 2: It's the same as our body. 561 00:25:52,760 --> 00:25:56,159 Speaker 1: So the mistakes, like I said, is just trying to 562 00:25:56,160 --> 00:25:58,760 Speaker 1: eat as much crap as you can or avoiding foods 563 00:25:58,800 --> 00:26:00,960 Speaker 1: that you know are good for you. So I think 564 00:26:00,960 --> 00:26:03,880 Speaker 1: it's really important to fuel your body properly, but also 565 00:26:03,920 --> 00:26:07,680 Speaker 1: allowed that ten to twenty percent of calories for food 566 00:26:07,720 --> 00:26:11,000 Speaker 1: and even drink that you may typically kind of crave, 567 00:26:11,200 --> 00:26:13,120 Speaker 1: whether that be a glass of wine with dinner, whether 568 00:26:13,160 --> 00:26:15,480 Speaker 1: that be some ice cream before bed, or it could 569 00:26:15,560 --> 00:26:17,800 Speaker 1: just be having milk with your coffee, things like that. 570 00:26:17,880 --> 00:26:21,040 Speaker 1: Like it's it doesn't mean that you need to purposely 571 00:26:21,080 --> 00:26:24,159 Speaker 1: try and eat crappy food. It just means that you 572 00:26:24,240 --> 00:26:27,280 Speaker 1: have literally the flexibility as a namer suggest to eat 573 00:26:27,320 --> 00:26:29,560 Speaker 1: the way that you want and still see results, because 574 00:26:29,600 --> 00:26:31,440 Speaker 1: in the end of the day, it doesn't come down 575 00:26:31,440 --> 00:26:34,400 Speaker 1: to what you're eating. It comes down to how much 576 00:26:34,480 --> 00:26:39,040 Speaker 1: you're eating, and that's just sight. That's one of the 577 00:26:39,040 --> 00:26:42,760 Speaker 1: main things that I've really worked on with my nutrition 578 00:26:42,880 --> 00:26:44,480 Speaker 1: knowledge over the years is to try and figure out 579 00:26:44,520 --> 00:26:47,200 Speaker 1: exactly how to lose body fat and how to gain weight, 580 00:26:47,480 --> 00:26:48,399 Speaker 1: all that type of stuff. 581 00:26:48,440 --> 00:26:51,200 Speaker 2: And that's as simple as it gets. 582 00:26:51,200 --> 00:26:53,440 Speaker 1: If you're burning more energy than you're taking in, regardless 583 00:26:53,440 --> 00:26:54,880 Speaker 1: of what it is that you're eating, you will lose 584 00:26:54,920 --> 00:26:58,360 Speaker 1: body fat. And if you're consistently taking in more than 585 00:26:58,359 --> 00:27:02,560 Speaker 1: what you're burning, then you're going away. 586 00:27:04,119 --> 00:27:08,160 Speaker 3: And you mentioned drinks. If someone's looking to lose weight, 587 00:27:08,240 --> 00:27:10,440 Speaker 3: would you say you need to cut them out altogether? 588 00:27:10,760 --> 00:27:12,240 Speaker 3: Or would like alcoholic drinks? 589 00:27:12,320 --> 00:27:12,600 Speaker 1: Sorry? 590 00:27:12,600 --> 00:27:13,520 Speaker 3: Alcoholic drinks? 591 00:27:13,600 --> 00:27:13,760 Speaker 2: Yes? 592 00:27:14,560 --> 00:27:17,120 Speaker 3: Alcohol? Is that the sort of first thing you think 593 00:27:17,160 --> 00:27:19,120 Speaker 3: people should get rid of if they're trying to sort 594 00:27:19,119 --> 00:27:19,760 Speaker 3: of lean down. 595 00:27:21,680 --> 00:27:24,919 Speaker 1: Look, you can definitely lose that still drinking alcohol. I 596 00:27:24,920 --> 00:27:26,760 Speaker 1: don't think you don't need to cut it out. It's 597 00:27:26,760 --> 00:27:29,600 Speaker 1: not necessarily to cut it out completely. But what I 598 00:27:29,640 --> 00:27:32,159 Speaker 1: would be looking at is that if you are abouwd 599 00:27:32,200 --> 00:27:36,840 Speaker 1: to be heavy drink or you're somebody that drinks quite often, 600 00:27:37,200 --> 00:27:38,960 Speaker 1: then you've got to keep in mind that a lot 601 00:27:39,000 --> 00:27:41,240 Speaker 1: of your calory intake is coming from those drinks. So 602 00:27:41,680 --> 00:27:44,439 Speaker 1: if you know that, you know majority of calories are 603 00:27:44,440 --> 00:27:46,560 Speaker 1: coming from drinks, and you're not willing to drop down 604 00:27:46,600 --> 00:27:49,800 Speaker 1: your food to an extent where you're still in a deficit, 605 00:27:50,080 --> 00:27:52,879 Speaker 1: then it'd be a wise idea to reduce the amount 606 00:27:52,880 --> 00:27:55,080 Speaker 1: of drinking. But you know, if it's just a couple 607 00:27:55,119 --> 00:27:56,520 Speaker 1: of drinks here and there, it does not make a 608 00:27:56,560 --> 00:27:58,399 Speaker 1: difference as long as it's your intake. 609 00:27:58,520 --> 00:28:02,160 Speaker 2: So, you know, even when I was doing the physics shows, like. 610 00:28:02,119 --> 00:28:04,919 Speaker 1: I remember one of them, it was my sister's twenty first, 611 00:28:05,840 --> 00:28:11,800 Speaker 1: twenty first, she's not in twenty one, eighteenth, eighteenth, Sorry, 612 00:28:12,000 --> 00:28:15,520 Speaker 1: we've got eighteenth birthday. The week before one of my competitions, 613 00:28:15,520 --> 00:28:17,680 Speaker 1: and we went out for dinner and I got a 614 00:28:17,720 --> 00:28:18,680 Speaker 1: couple of glasses of wine. 615 00:28:18,680 --> 00:28:20,440 Speaker 2: This for a week before my show. 616 00:28:20,920 --> 00:28:23,120 Speaker 1: I just made sure that I worked the rest of 617 00:28:23,400 --> 00:28:25,399 Speaker 1: my day around the fact that I was going to 618 00:28:25,440 --> 00:28:28,040 Speaker 1: do that, and I accounted for it, and you know, 619 00:28:28,080 --> 00:28:29,240 Speaker 1: the next day I didn't feel bad. 620 00:28:29,320 --> 00:28:31,240 Speaker 2: I didn't try and make up for it by doing 621 00:28:31,280 --> 00:28:33,200 Speaker 2: a heap of cardio or anything like that. It's just. 622 00:28:34,680 --> 00:28:36,080 Speaker 1: You've got to keep in mind that, like I said, 623 00:28:36,119 --> 00:28:38,360 Speaker 1: there's no such thing as good and bad food. If 624 00:28:38,400 --> 00:28:40,880 Speaker 1: you're taking in too many calories, which the chances are 625 00:28:41,080 --> 00:28:44,240 Speaker 1: you probably are, if you're drinking a lot, then you will. 626 00:28:44,120 --> 00:28:44,960 Speaker 2: Not lose body fat. 627 00:28:45,000 --> 00:28:46,360 Speaker 1: But if it's just a few here and there and 628 00:28:46,400 --> 00:28:48,640 Speaker 1: you're accounting for it, then you've got nothing to worry about. 629 00:28:49,200 --> 00:28:51,120 Speaker 3: And Lassie, what are some of your top tips on 630 00:28:51,240 --> 00:28:52,840 Speaker 3: finding motivation to train. 631 00:28:55,440 --> 00:28:59,480 Speaker 1: Having a very specific and clear goal in mind, and 632 00:29:00,120 --> 00:29:05,000 Speaker 1: keeping yourself I guess staying in align with what that 633 00:29:05,080 --> 00:29:08,040 Speaker 1: goal is and revisiting that as often as possible, because 634 00:29:08,080 --> 00:29:10,720 Speaker 1: it's easy to you know, we actually talked about this 635 00:29:10,800 --> 00:29:12,320 Speaker 1: on the Keick podcast the other day. 636 00:29:12,360 --> 00:29:14,200 Speaker 2: It's easy to sit down on jaen first and write 637 00:29:14,240 --> 00:29:16,240 Speaker 2: down goals and then never. 638 00:29:16,120 --> 00:29:19,400 Speaker 1: Look at them again until December thirty first, But if 639 00:29:19,400 --> 00:29:22,800 Speaker 1: you're constantly making yourself aware of what these goals are. 640 00:29:22,720 --> 00:29:24,480 Speaker 2: And figuring out the small steps you need to. 641 00:29:24,400 --> 00:29:27,800 Speaker 1: Take to achieve those goals, and the likelihood is sticking them, 642 00:29:27,960 --> 00:29:29,800 Speaker 1: sticking to them is. 643 00:29:29,800 --> 00:29:30,400 Speaker 2: A lot higher. 644 00:29:30,480 --> 00:29:32,880 Speaker 1: So to stay motivated, I think is you constantly got 645 00:29:32,880 --> 00:29:35,200 Speaker 1: your goal in your mind, then it's going to be 646 00:29:35,200 --> 00:29:36,000 Speaker 1: a lot more likely. 647 00:29:36,800 --> 00:29:40,040 Speaker 2: And another thing is to keep yourself accountable. So find 648 00:29:40,040 --> 00:29:40,720 Speaker 2: a training. 649 00:29:40,480 --> 00:29:43,800 Speaker 1: Partner, find somebody that you have to be accountable towards, 650 00:29:43,800 --> 00:29:46,840 Speaker 1: whether that be a friend, whether that be a family member, 651 00:29:46,960 --> 00:29:49,880 Speaker 1: you love one whoever it is whether be yourself, you know, 652 00:29:50,360 --> 00:29:52,600 Speaker 1: if you're just so used and never following through the 653 00:29:52,640 --> 00:29:55,640 Speaker 1: goal and sticking to it, stay accountable to yourself, make 654 00:29:55,680 --> 00:29:59,040 Speaker 1: sure you achieve what you see that to do. Other 655 00:29:59,120 --> 00:30:01,560 Speaker 1: than that, in terms of motivation, I think it just 656 00:30:01,600 --> 00:30:03,840 Speaker 1: has to be your If it's not your goal, if 657 00:30:03,880 --> 00:30:05,960 Speaker 1: it's just a goal that everybody else is doing and 658 00:30:06,000 --> 00:30:07,440 Speaker 1: you think that that's what you need to do. 659 00:30:07,600 --> 00:30:08,840 Speaker 2: Then you'll never be motivated. 660 00:30:09,720 --> 00:30:13,560 Speaker 1: I honestly think that if the goal means enough to you. 661 00:30:14,000 --> 00:30:16,160 Speaker 2: Then you'll always be motivated. Yeah, there may days where 662 00:30:16,200 --> 00:30:16,920 Speaker 2: you probably. 663 00:30:16,600 --> 00:30:18,960 Speaker 1: Don't feel like doing it as much as the other days, 664 00:30:19,400 --> 00:30:20,440 Speaker 1: but that purpose. 665 00:30:20,120 --> 00:30:21,720 Speaker 2: Will always be there and that's what's going to drive 666 00:30:21,760 --> 00:30:22,280 Speaker 2: you to do it. 667 00:30:22,560 --> 00:30:24,680 Speaker 1: And if it's not, then it's probably not that important 668 00:30:24,720 --> 00:30:26,920 Speaker 1: to you in the first places. 669 00:30:27,000 --> 00:30:28,000 Speaker 2: That's my opinion anyway. 670 00:30:28,000 --> 00:30:30,840 Speaker 1: Like I've always been quite lucky in terms of being 671 00:30:30,880 --> 00:30:34,440 Speaker 1: pretty self motivated, never really having to have anyone to 672 00:30:34,440 --> 00:30:38,400 Speaker 1: push me along. Obviously, I appreciate it when people do, 673 00:30:38,600 --> 00:30:41,760 Speaker 1: but I'm more than I'm more than capable of keeping 674 00:30:41,760 --> 00:30:45,280 Speaker 1: myself motivated. But I'm a big believer in if it 675 00:30:45,280 --> 00:30:47,160 Speaker 1: does mean enough to you, then you won't need someone 676 00:30:47,400 --> 00:30:48,400 Speaker 1: they're holding hands. 677 00:30:48,880 --> 00:30:50,880 Speaker 3: That's so true. God, I feel like hitting the gym 678 00:30:50,920 --> 00:30:55,840 Speaker 3: after speaking. Yeah, I'm motivated now. And lastly, I guess 679 00:30:55,880 --> 00:30:57,600 Speaker 3: we just wanted to find out what you've got planned 680 00:30:57,640 --> 00:30:59,760 Speaker 3: for twenty twenty. Is it going to be a big 681 00:30:59,840 --> 00:31:00,400 Speaker 3: year for you? 682 00:31:02,160 --> 00:31:04,880 Speaker 2: Yeah, every year's big year. I'm really looking forward to. 683 00:31:05,040 --> 00:31:07,800 Speaker 2: I'll just want to continue to build on that number 684 00:31:07,800 --> 00:31:08,280 Speaker 2: of the amount of. 685 00:31:08,240 --> 00:31:11,520 Speaker 1: People on marketing impact with the podcast, social media and 686 00:31:12,400 --> 00:31:14,440 Speaker 1: my online coaching. I really want to continue to grow 687 00:31:14,520 --> 00:31:18,280 Speaker 1: my presence online purely for the purpose of being able 688 00:31:18,280 --> 00:31:20,200 Speaker 1: to help out more people, you know, with the cabit 689 00:31:20,600 --> 00:31:22,840 Speaker 1: clean and stuff. That's going to continue to grow as well, 690 00:31:22,920 --> 00:31:26,320 Speaker 1: so hopefully reach more girls and help more girls get 691 00:31:26,360 --> 00:31:28,200 Speaker 1: into the gym for the first time and start lifting 692 00:31:28,240 --> 00:31:31,120 Speaker 1: some weights and really start to build up some confidence 693 00:31:31,160 --> 00:31:34,440 Speaker 1: and self esteem. And like I said, just for me, 694 00:31:34,440 --> 00:31:35,280 Speaker 1: it's just an impact. 695 00:31:35,320 --> 00:31:38,000 Speaker 2: So the more I can do, the better. I'm trying 696 00:31:38,000 --> 00:31:39,360 Speaker 2: to do as much as I possibly can. 697 00:31:39,480 --> 00:31:43,960 Speaker 1: So everything always works out for the best, and everything 698 00:31:43,960 --> 00:31:45,880 Speaker 1: happens for a reason. So we'll just see what happens 699 00:31:45,880 --> 00:31:46,760 Speaker 1: in twenty twenty. 700 00:31:46,920 --> 00:31:49,520 Speaker 3: Great, Well, we'll definitely leave a link below in our 701 00:31:49,560 --> 00:31:52,320 Speaker 3: show notes to your podcast so our listeners can check 702 00:31:52,360 --> 00:31:54,000 Speaker 3: it out. Thanks so much for joining. 703 00:31:53,840 --> 00:31:56,680 Speaker 1: Us Absolute pleasure. Thanks a lot for having me on. 704 00:31:56,760 --> 00:31:57,440 Speaker 1: I really appreciate it. 705 00:32:00,000 --> 00:32:01,959 Speaker 3: Thank you so much for listening to the episode. If 706 00:32:02,000 --> 00:32:04,080 Speaker 3: you did enjoy it, we'd love if you could share 707 00:32:04,080 --> 00:32:06,920 Speaker 3: it on your Instagram and please remember to tag us 708 00:32:06,960 --> 00:32:10,840 Speaker 3: at Outspoken Underscore the Underscore Podcast, and if you could 709 00:32:10,880 --> 00:32:13,120 Speaker 3: leave us a review, we'd really love to read it.