Speaker 1: At the end of the day, doesn't matter how many
Speaker 1: Instagram follows you've got, Everybody still needs to do the
Speaker 1: same if they want to see results.
Speaker 2: Be like master your craft first.
Speaker 1: Secondly is do not be afraid to ask, because if
Speaker 1: you don't ask, you'll never find out. Once you get
Speaker 1: over that fear of failing or rejection, then so much
Speaker 1: good stuff happens.
Speaker 2: The common misconception with a lot of girls is.
Speaker 1: That if they live place, they're going to get bigger, bulk,
Speaker 1: or it's going to be it's going to make them
Speaker 1: gain light or whatever, and it's just not the case.
Speaker 1: So being able to see firsthand girls kind of buying
Speaker 1: into the fact that strength training is a good thing
Speaker 1: is really enjoyable.
Speaker 2: And you know, when we go and do these tours.
Speaker 1: And stuff like that, you get hundreds of people's hundreds
Speaker 1: of people at the workouts to come and train. When
Speaker 1: you see more come in person, that's not pretty especial
Speaker 1: experience as well.
Speaker 3: Hi, and welcome to Outspoken, our first Under the Influenced
Speaker 3: episode of twenty twenty. You're joined as usual by journalists
Speaker 3: Amy and Sophie Torber, and today we're excited to have
Speaker 3: Dan Kennedy on the show. Dan Kennedy is a powerhouse
Speaker 3: in the fitness world. The twenty six year old is
Speaker 3: a certified pet and strength and conditioning coach with a
Speaker 3: fresh and simple approach to wellness and fitness. With a
Speaker 3: thriving online coaching business and chart topping podcast, Dan is
Speaker 3: making waves in the industry. Many know Dan as the
Speaker 3: trainer from hugely successful fitness Juggernaut Keeper Cleaner run by
Speaker 3: Steph Claire Smith and Laura Henshaw. We spoke to Dan
Speaker 3: about how he forged a name for himself in such
Speaker 3: a saturated market, his career defining moments, and his top
Speaker 3: tips for fitness and training. So, thank you so much
Speaker 3: for joining us today.
Speaker 2: Danger So is a.
Speaker 3: Huge kick fangirl, So I think she's in her element
Speaker 3: getting to ask you some training questions. Yeah, I did
Speaker 3: one of your workouts yesterday, so.
Speaker 2: I hope you saw today. Then I am actually.
Speaker 3: I am so to kick us off, we wanted to
Speaker 3: find out more about your journey into the fitness world.
Speaker 3: Can you take us back to your school days when
Speaker 3: you're at Horsham, when you discus at the gym and
Speaker 3: basketball for the first time.
Speaker 1: I started basketball at quite a young age and it
Speaker 1: was always basketball and footy growing up while I was
Speaker 1: at school, and then it was probably at about I
Speaker 1: think it was fifteen or maybe just as I turned sixteen,
Speaker 1: that I went to the gym for the first time. So,
Speaker 1: you know, naturally I'm quite skinny and playing.
Speaker 2: Sport growing up, I was. I just happen to be
Speaker 2: once my muscle mass so irobically I was. I was
Speaker 2: really good, but I was just trying to get it
Speaker 2: knocked around a bit easily.
Speaker 1: So I went to the gym for the first time,
Speaker 1: he had around fifteen or sixteen.
Speaker 2: And.
Speaker 1: Initially I abstolutely hated it because I had to go.
Speaker 2: But then after you know, a couple of months, I.
Speaker 1: Really fell in love with with training and started seeing results,
Speaker 1: and like a lot of people that start going to
Speaker 1: the gym, I kind of got addicted to seeing progress
Speaker 1: and knowing that the work I was putting in was
Speaker 1: was giving me the results that I wanted, and I
Speaker 1: kind of quickly felt in love with that, and then
Speaker 1: it just progressed from there really, Like I kept playing
Speaker 1: footy in basketball all the way up until I guess
Speaker 1: the end of school, and by that point I was
Speaker 1: right into the gym. I was doing, you know, a
Speaker 1: ton of my own research and stuff about training and nutrition.
Speaker 1: And I actually did my PT qualification separate to year
Speaker 1: twelve while I was in year twelve, just so I
Speaker 1: had that as well. And then yeah, I got to
Speaker 1: the end of school and had to pick footy of basketball,
Speaker 1: and I actually picked for the first time ever, I
Speaker 1: chose footy over basketball and was going to give basketball
Speaker 1: and miss.
Speaker 2: And then within about a day of making that decision.
Speaker 1: I got asked to move to Melbourne for basketball, so
Speaker 1: that thission changed again pretty quickly.
Speaker 2: And yeah, it within about a week I was living
Speaker 2: in Albourne.
Speaker 1: So and yeah, I liked happened since then, But that's
Speaker 1: kind of I guess how it all started anyway.
Speaker 3: And when you were training at the Australian College of Basketball,
Speaker 3: you suffered an ankle injury, I believe, and that out
Speaker 3: to be a pretty defining moment in your career.
Speaker 2: Yeah, for sure.
Speaker 1: Like I said, like anyone that knows me that knew
Speaker 1: that kind of all the way up until that point,
Speaker 1: basketball and forty tow any extent was literally all I did.
Speaker 2: So for two years after your twelve.
Speaker 1: I was here at the Australian College of basketball, and
Speaker 1: we were training, you know.
Speaker 2: Two to four hours a day most days of the.
Speaker 1: Week and pretty much just living as living like a
Speaker 1: professional athlete, but not getting paid to do it. So
Speaker 1: we're studying at the same time, and obviously my goal
Speaker 1: was to do something with basketball and eventually finish up
Speaker 1: my two years here and then play play somewhere and
Speaker 1: get paid to play somewhere and keep kind of building
Speaker 1: on my basketball game. And at the end of the
Speaker 1: two years, yeah, I found out and an anchor reconstruction,
Speaker 1: which at the time was quite devastating and kind of
Speaker 1: a bit depressing, Like I went from just living and
Speaker 1: breeding basketball to not.
Speaker 2: Doing any of it at all.
Speaker 1: Were not doing anything at all really for a fair
Speaker 1: period of time, and and you know, everything happens for
Speaker 1: a reason.
Speaker 2: It was a blessing in the skies that you know,
Speaker 2: started personal.
Speaker 1: Training full time pretty much as soon as I could
Speaker 1: start walking again, and then.
Speaker 2: I had a few.
Speaker 1: Setbacks with the ankle, so that made me actually make
Speaker 1: the decisions to stop playing, which was a big decision at
Speaker 1: the time, and focus on building up her career and
Speaker 1: the fitness industry and then and then just went from there,
Speaker 1: tried did a number of different things after that.
Speaker 2: I ended up doing some phyz.
Speaker 1: Competing and all different types of things that I'd never
Speaker 1: had the time or the chance to do while I
Speaker 1: was pretty much doing full time basketball.
Speaker 2: So yeah, at the time it was very.
Speaker 1: Very very disappointing and a massive change, but it all
Speaker 1: worked out for the best.
Speaker 3: And talking about the bodybuilding, for those I suppose who
Speaker 3: have never actually competed or in that way, how difficult
Speaker 3: is it to get your body to that end result?
Speaker 2: Yeah, it looked it's hard.
Speaker 1: It's the thing I liked about it is that it's it.
Speaker 2: All comes down to you, Like, if you're put in
Speaker 2: the work, you'll see the results.
Speaker 1: If you don't put in the work, thing, you're the
Speaker 1: only one that you have to blame for not seeing
Speaker 1: the progress and the results that you're after.
Speaker 2: And that's what I liked about it.
Speaker 1: I'd come from playing obviously all team sports, where no
Speaker 1: matter how much work you put in, it's it's not
Speaker 1: always up to you, the results not always up to you.
Speaker 1: So go into more of an individual sport, I guess
Speaker 1: you'd call it where it comes down to how disciplined
Speaker 1: you are with not only the training, but obviously what
Speaker 1: you put in your mouth as well, So the nutrition
Speaker 1: side of things is definitely the hardest part. I really
Speaker 1: enjoy training, so I never would have I would never
Speaker 1: say that the training was that the hard part.
Speaker 2: To stick to.
Speaker 1: Definitely the hard sessions, but that's that's the enjoyable bit.
Speaker 1: But you know, and I think a lot of people
Speaker 1: when they hear the term bodybuilding in particular, I think
Speaker 1: I've someone absolutely huge, like anyone has seen me quite clearly,
Speaker 1: I am not huge, but I done know.
Speaker 2: I built up a big.
Speaker 1: Foundation of doing strength training for a long period of time,
Speaker 1: and my goal was basically just look as lean and
Speaker 1: athletic as and you know, as muskelars are possibly could
Speaker 1: in these shows. And I usually give myself between kind
Speaker 1: of twelve to twenty weeks to get ready for these
Speaker 1: and it'd be extremely disciplin like not so much not
Speaker 1: so much what I was eating, but just the specific
Speaker 1: amounts and how structured my training I was, and how
Speaker 1: discipline I was with getting enough sleep and drinking water
Speaker 1: and all that type of stuff. So there's a lot
Speaker 1: that comes into play with the end result. But it
Speaker 1: is an awesome challenge and you definitely learn a lot
Speaker 1: about yourself in that period of.
Speaker 2: Time and.
Speaker 1: It's very very challenging, not only physically, but particularly mentally
Speaker 1: as well.
Speaker 3: And going back to your business, you have built an
Speaker 3: incredible client base over the years with not only sports stars,
Speaker 3: but models influencers who are some of the biggest names
Speaker 3: that you work with at the moment.
Speaker 1: At the moment, obviously I'm doing the Cubic cleaner up
Speaker 1: at the moment, so in terms of influencers and stuff,
Speaker 1: working with Steph Clai Smith and Laura Henshaw athletes, while
Speaker 1: I've done a lot with footy players over the years,
Speaker 1: guys like Guys Pepple and Scottie Pennilbury and Tom McDonald
Speaker 1: and a few other AFL athletes, basketballs.
Speaker 4: I'm good mates with Mitch Creek, which I know you
Speaker 4: guys will know that name quite well being an adelaide,
Speaker 4: So Kreaky and I've done a little bit together, and
Speaker 4: even Shawne Bruce from Horsham. But other guys like Michael
Speaker 4: Clim obviously a very successful Olympian, currently working with Dylan
Speaker 4: Orcott who just won the twenty twenty Australian Open Wheelchair
Speaker 4: for wheelchair tennis. And yeah, there's just I've been pretty
Speaker 4: pretty fortunate with being able to work with with not
Speaker 4: only not so much high profile people, I guess because
Speaker 4: everyone's exactly the same at the end of the day,
Speaker 4: Like doesn't matter.
Speaker 1: How many Instagram follows you've got, everybody still needs to
Speaker 1: do the same if they want to see results. But
Speaker 1: I've just been likely to work with good people, like
Speaker 1: people that are just genuinely enjoyable to get to know.
Speaker 1: And in terms of working with athletes, it's fun because
Speaker 1: people they are so specific because with what their goal is,
Speaker 1: and you know they'll do exactly what you ask them
Speaker 1: to do, and it's fun to see that payoff, like
Speaker 1: for example, watching them doing when the open and the
Speaker 1: weekend after training together and seeing how much is improved.
Speaker 1: It's rewards. That's definitely the rewarding part of the job.
Speaker 3: Oh, he's incredible. I mean there's obviously so many big
Speaker 3: names there. How did you actually get some of those
Speaker 3: people on board? Because I'm sure you know when you're
Speaker 3: first starting out, it's probably difficult to just pick up
Speaker 3: the phone and be like, hey, Steph klas Smith, do
Speaker 3: you want to us come into the gym. So if
Speaker 3: there's other people out there who I suppose aspiring to
Speaker 3: be trainers like yourself, what would be your advice to
Speaker 3: getting some of those people on board.
Speaker 1: Yeah, I guess my advice would be, well, firstly, you
Speaker 1: just have to become extremely good at what you do,
Speaker 1: so it doesn't matter like the names that obviously it's enjoyable,
Speaker 1: like you said, training these types of people, but if
Speaker 1: you're not good at what you do, then they're not
Speaker 1: going to come to you anyway. So the first thing
Speaker 1: is you just need to focus on actually mastering your
Speaker 1: craft so that you have a reason for them to
Speaker 1: come to you in the first place. You know, even
Speaker 1: guys like someone who's one of my good mates now,
Speaker 1: Mitch Mitch Obel, like he I remember he put up
Speaker 1: a post on social media asking someone help with nutrition.
Speaker 2: I got tagged in it, so I just messaged him.
Speaker 1: And you know, for me, it was nothing to do
Speaker 1: with the fact that he had an Instagram following. It
Speaker 1: was the fact that I genuinely wanted to help. I
Speaker 1: message him and said, hey, mate, I'd love to help
Speaker 1: you get results, and that's it, and he said, yep,
Speaker 1: Like I didn't mention anything about you know, I want
Speaker 1: you to take me on Instagram or any of that
Speaker 1: stuff we got in results. And he actually said to
Speaker 1: me at the start, He's like, yeah, I'll tag you
Speaker 1: in a post on Instagram and stuff. And I said
Speaker 1: to him, like, that's not what after. Like, if you
Speaker 1: see results and that's what you want to do, then
Speaker 1: that's what you do. But you know, I've never ever
Speaker 1: kind of work with these people purely for the fact
Speaker 1: that they have a profile. So the first the first thing,
Speaker 1: like I said, would be be like master your craft first.
Speaker 1: Secondly is do not be afraid to ask, because if
Speaker 1: you don't ask, you'll never find out. I said this
Speaker 1: on a podcast the other day, where you know, people
Speaker 1: are worried to ask a certain person if they want
Speaker 1: to train with them or if they can help them
Speaker 1: out for free, because they're worried they'll say no. But
Speaker 1: even if they say no, you're in the exact same
Speaker 1: position already because they're still not working with them.
Speaker 2: So you're in the same position as you would be
Speaker 2: if you've failed.
Speaker 1: So once you get over that fear of failing or rejection,
Speaker 1: then so much good stuff happens. Like the amount of
Speaker 1: the amount of opportunities I've been lucky to have, and
Speaker 1: I wouldn't even call it luck.
Speaker 2: It's just it's just pure.
Speaker 1: Like the amount of times that I've kind of asked
Speaker 1: certain things and they've come through, which would never have
Speaker 1: happened if I hadn't been willing to, if I hadn't
Speaker 1: been if I had been scared of rejection or scared
Speaker 1: of failure, than it just wouldn't happen. You know What's
Speaker 1: another good example, And the other part of this as well,
Speaker 1: is is that you shouldn't you shouldn't be doing it
Speaker 1: for the purpose of the fact that these are high
Speaker 1: profile people, Like in the end of the day, they're
Speaker 1: the same as everybody else. And something that I think
Speaker 1: is worked in my favor is that I've never reached
Speaker 1: out to people and said, you know, I want you
Speaker 1: to pay me x, Y and Z to do this,
Speaker 1: or like I said, I've never asked for social media
Speaker 1: posts or whatever. A lot of the time, you've got
Speaker 1: to be willing to give up your time and give
Speaker 1: up your advice, your best advice and value for free.
Speaker 1: Like I will say to someone you know, I'd love
Speaker 1: to help you out, you have to get results, and
Speaker 1: that's it.
Speaker 2: And I so fair results.
Speaker 1: And then when I come back then they come back
Speaker 1: and you build a relationship and you go from there,
Speaker 1: and then after that it's obviously a bit of a
Speaker 1: ripple effect. You start to build up a bit of
Speaker 1: a reputation, or you build up a network of people
Speaker 1: in the similar circles, and it becomes a bit easier,
Speaker 1: But definitely at the start, it's just about reaching out
Speaker 1: and asking. Even with the podcast, like even if you
Speaker 1: guys asking about this podcast, like you've reached out and
Speaker 1: here we are, we're doing it.
Speaker 2: If you hadn't hadn't have asked, and we would be
Speaker 2: doing it.
Speaker 3: Yeah, that's such good advice. I think sometimes I totally agree.
Speaker 3: People are too scared to ask the question. I'm going
Speaker 3: to ask the question. I'm not going to ask you
Speaker 3: to train us, but I'm going to ask you to
Speaker 3: throw potentially some of your clients under the bus. Are
Speaker 3: there any funny stories you can think of that our
Speaker 3: audience might like to hear. Maybe maybe the kid or
Speaker 3: Mitch Creek story. We could stitch him up here.
Speaker 1: Funny stories, there's plenty of them.
Speaker 3: No pressure here.
Speaker 1: Oh, there's too much you're putting on the spot.
Speaker 2: I actually don't know. There's just too there's too many
Speaker 2: of them.
Speaker 1: There's been plenty of I've got this point. I actually
Speaker 1: don't have any real funny stories to say, but they're
Speaker 1: definitely some of the funnier people to tay Is by far.
Speaker 1: Guys like Major and even Will Spark like him and
Speaker 1: I have had slenty of sessions together here in Australia,
Speaker 1: but even we went over and went kind of toured
Speaker 1: with him for a couple of weeks over in Greece
Speaker 1: last year and something. He's just a very, very very
Speaker 1: funny person to be around. Guys like cleaning.
Speaker 2: He's always great fun to hang out with them.
Speaker 1: And obviously, you know you girls have obviously seen a
Speaker 1: lot of the Kick stuff. Anytime you're doing any workout
Speaker 1: or basically anything around Laura, something funny happens.
Speaker 2: It's it's quite bizarre, but it is.
Speaker 1: She's quite funny to film with most of the workouts,
Speaker 1: So a kick just that I don't even know what
Speaker 1: we're doing with the workout by the time we're finished,
Speaker 1: because because he's talking about something that nobody has any
Speaker 1: idea what you're talking about, but it's.
Speaker 2: It's quite funny.
Speaker 1: So I'm going to have to disappoint you that I
Speaker 1: don't actually have any great stories, but yeah, I'm lucky
Speaker 1: to work with some.
Speaker 2: People that are.
Speaker 3: And as I did tell you before, I am a
Speaker 3: kick girl and do follow your program religiously. How do
Speaker 3: you feel that you're helping to inspire so many young
Speaker 3: women out there to get into fitness and also strength training.
Speaker 1: I love it, you know, Like I was initially working
Speaker 1: with Laura on some strength training, which is funny because
Speaker 1: now she she really does any strength training, But I
Speaker 1: was training her before the key program started, and she
Speaker 1: asked if I'd be interested in joining with her and stuff,
Speaker 1: and obviously said yes, the opportunity sounded great, and since
Speaker 1: then it's obviously just kind of just grown and growing,
Speaker 1: and you know, knowing now that the workouts get out
Speaker 1: to so many people, because that's my whole goal with
Speaker 1: with my business, whether it be online or with the
Speaker 1: pet stuff or my podcast, is just to try and
Speaker 1: add value and help as many people as I possibly can.
Speaker 1: So being able to reach such a large audience, and
Speaker 1: in particular with it being femail and a lot of
Speaker 1: the time girls that have actually, like you said, never
Speaker 1: really done strength training or even done any training really,
Speaker 1: So to be able to have an impact on them.
Speaker 1: And I get a lot of messages or emails and
Speaker 1: stuff from girls that are doing the program that likes
Speaker 1: the strength training side of things and want to learn
Speaker 1: a bit more about it, which is awesome to me
Speaker 1: because it's obviously what I that's the part of items
Speaker 1: are the most is the resistance and strengthenening side of it.
Speaker 1: So being able to get messages from people saying, you know,
Speaker 1: particularly girls, because I guess the obviously the common misconception
Speaker 1: with a lot of girls is that if they live place,
Speaker 1: they're going to get digg in bulk or it's going
Speaker 1: to be it's going to make them gain weight or whatever,
Speaker 1: and it's just not the case. So being able to
Speaker 1: see firsthand girls kind of buying into the fact that
Speaker 1: strength training is a good thing is really enjoyable. And
Speaker 1: you know, when we go and do these tours and
Speaker 1: stuff like that, you get hundreds of people, hundreds of
Speaker 1: people at the workouts to come and train. When you
Speaker 1: see more come in person, that's a pretty special experience
Speaker 1: as well.
Speaker 3: Definitely, and you have such a strong online presence. You
Speaker 3: obviously got your podcast which is hugely successful on your
Speaker 3: Instagram platform and YouTube well social media a big part
Speaker 3: of your business strategy and growing your PT and obviously
Speaker 3: your online courses.
Speaker 1: Yeah, for sure, without a doubt, my business would not
Speaker 1: be anywhere near where it is today without particularly Instagram,
Speaker 1: but also the podcast. The podcast has been amazing. It's
Speaker 1: I'm so glad I started it when I did. It's
Speaker 1: brought about.
Speaker 2: So many opportunities.
Speaker 1: But Instagram, like by far, don't have the biggest the
Speaker 1: biggest following. But what I've remained consistent with the whole
Speaker 1: way through ever since I started, is just trying to
Speaker 1: provide some form of value pretty much every single post
Speaker 1: as often as possible. So there's being really consistent with it,
Speaker 1: and it's taken a long time, but it is starting
Speaker 1: to pay off and a lot more people are starting
Speaker 1: to see the content, which is awesome.
Speaker 2: It's helping more people.
Speaker 1: But just the brand awareness and being able to reach
Speaker 1: people that you wouldn't be able to reach otherwise is,
Speaker 1: like I said, the Instagram for me at the moment,
Speaker 1: particularly Instagram Stories.
Speaker 2: Over the past twelve.
Speaker 1: To eight months, I just put a lot of time
Speaker 1: into not particularly making good content for stories, but just
Speaker 1: documenting what I do with clients and putting in random
Speaker 1: stuff about nutrition or programs or whatever. The podcast is
Speaker 1: great being able to reach an audience through audio.
Speaker 2: As you touched on, I.
Speaker 1: Did a bit with YouTube, which I enjoyed it. I
Speaker 1: think it was pretty effective, it had a bit of impact.
Speaker 2: It's a lot harder unless you've got a huge following
Speaker 2: on YouTube.
Speaker 1: It's a lot of time that goes into making the videos,
Speaker 1: but it was definitely enjoyable.
Speaker 2: And then for me as well my email list.
Speaker 1: I love being able to communicate with people via email
Speaker 1: consistently because you just build up more of a relationship
Speaker 1: and you can get responses from people that probably wouldn't
Speaker 1: particularly message back or comment on an Instagram post because
Speaker 1: they're worried about what other people are going to say
Speaker 1: or whatever it is.
Speaker 2: So it's a bit more personal with the email and.
Speaker 1: Podcasts to an extent because people start to feel like
Speaker 1: they build a better relationship and more trust with you,
Speaker 1: which is which is fun. But yeah, so definitely social
Speaker 1: media has definitely been a huge, huge influence on my business,
Speaker 1: a positive one.
Speaker 3: We're talking about social media, I'd love to hear your
Speaker 3: take on TikTok. Are you a fan or are you
Speaker 3: just it's weird isn't it.
Speaker 1: It's yeah, looks like could be perfectly honest. I don't
Speaker 1: necessarily like it only because only because I just it's
Speaker 1: is not the type of content that I would put together.
Speaker 1: So that's the only reason I.
Speaker 2: Don't like it. To say, it's definitely not.
Speaker 1: Going anywhere, and it's definitely growing a lot. I think
Speaker 1: there's a lot of potential for it to do extremely well.
Speaker 1: And you know, I've played around with it a little bit.
Speaker 1: I've put some content on there. Like I said, a
Speaker 1: lot of my stuff coming from Instagram. Anyway, it's very
Speaker 1: informative and not so much for entertainment, which TikTok is
Speaker 1: definitely more of an entertainment app, So I think the
Speaker 1: creative side of things, if you're as a creative.
Speaker 2: Person, then TikTok is awesome to you. And obviously younger younger.
Speaker 1: Population are doing really well with it in terms of
Speaker 1: engagement and stuff. But because it's so new still, even
Speaker 1: though it has been out for a while, it's still
Speaker 1: so new. So it's kind of like what Instagram was
Speaker 1: when it first started to get popular.
Speaker 2: So the potential for it.
Speaker 1: To grow now is massive, and just like Instagram, just
Speaker 1: like Facebook and even Snapchat to an extent, regardless of
Speaker 1: whether you like or not, it's definitely not going anywhere.
Speaker 1: So if your goal is to do well with businesses,
Speaker 1: your goal is to do well with reaching a larger audience,
Speaker 1: then you kind of have to suck it up and
Speaker 1: at least have a go at it, and otherwise you
Speaker 1: will fall beline Like. There's just no kind of two
Speaker 1: ways about it. I was talking to someone about this the.
Speaker 2: Other day, my dad. Actually we're talking about phones.
Speaker 1: Everybody's on their phones now, and although it may not
Speaker 1: necessarily be a good thing, and people may not like
Speaker 1: the fact that you walk around and literally everybody's like
Speaker 1: zombies on their phone, it's just not going to change.
Speaker 1: It's not gonna that's not going to go away anytime soon. Like,
Speaker 1: pretty much your whole life is on your phone. And
Speaker 1: if you're just purposely not using how you're purposely avoiding
Speaker 1: using these apps and stuff like that, and you know
Speaker 1: you have a business or you have the goal of
Speaker 1: reaching a larger audience, then you'd be silly to avoid it.
Speaker 1: So yeah, very long answer to that to that question,
Speaker 1: But TikTok is I can't say it going anywhere.
Speaker 2: Yeah, definitely is getting.
Speaker 1: Popular, and I'll just keep putting out content on it
Speaker 1: and see what happens.
Speaker 3: Are we going to see any dancers or sort.
Speaker 2: Of mind zero change? Absolutely zero.
Speaker 3: Now we have a predominantly female audience, so we thought
Speaker 3: we'd finish off the episode by picking your brain on
Speaker 3: a few health and fitness questions. So the first one
Speaker 3: is at the moment, it seems like it's all about
Speaker 3: glutes for young women? Is about that? Kim Kaber say, yeah,
Speaker 3: so are there any tips that you would give for
Speaker 3: the most effective ways to train your glue?
Speaker 2: Yeah?
Speaker 1: Well, to answer that, like the first, probably the most
Speaker 1: important thing before you even worry about training them is
Speaker 1: making sure that you can put your that you can
Speaker 1: put them in a position to actually work when you train.
Speaker 1: So so many people have underactive and lazy glutes, and
Speaker 1: that is mainly because of the.
Speaker 2: Fact that hip flexes are so tight, so our hips
Speaker 2: are so tight.
Speaker 1: We spend so much time sitting down throughout the day
Speaker 1: or in a position where we're shortening hip flex and
Speaker 1: muscles and even out the side of our hips. To
Speaker 1: your sales, So the first thing I always do before
Speaker 1: any lower body session, and you would have seen this
Speaker 1: in the kick app as well is try and mobilize
Speaker 1: the hips, so stretching the hip flexes, doing release work
Speaker 1: through the hips to bring out powers back to a
Speaker 1: position that when we train we can actually use the
Speaker 1: glutes properly, because a lot of the time that we
Speaker 1: people get this lower back pain or even knee pain
Speaker 1: and stuff like that.
Speaker 2: It's because we are not utilizing our gluts and hamstrings enough.
Speaker 1: So maybe the first part and then other than that,
Speaker 1: I'm a big, big fan of activating groups for us,
Speaker 1: using bands with things like cloud walks and hip thrust
Speaker 1: even kind of clamshows and all those different types of
Speaker 1: activation exercises. But after that, it's you've got to understand
Speaker 1: that the big the lists that have been in like
Speaker 1: every program since gym workouts became popular, there's a reason
Speaker 1: why these exercises are doing there. So things like squats,
Speaker 1: dead lifts, hip thrusts, step ups, lunders, all these main
Speaker 1: exercise that everybody has heard of before. The reason that
Speaker 1: in every program is because they work. So it's all
Speaker 1: well and good to see these fancy exercises you'll say
Speaker 1: on Instagram or exercises that look really cool, but they're
Speaker 1: not the ones that are going to help you build
Speaker 1: your glutes the most.
Speaker 2: Like to this day, the.
Speaker 1: List that I think are going to help you build
Speaker 1: your groutes for the most squats, we got it doubt
Speaker 1: dead lists in particular. I love Sumo dead list because
Speaker 1: they make you use your groups a lot more. Barber
Speaker 1: hip thrusts or even just hip thrust using a plate
Speaker 1: or band whatever whatever you'd like. There some form of
Speaker 1: lunch variation, so either or reverse lunch, Bulgarian split.
Speaker 2: Squat or something like that are fantastic.
Speaker 1: But the key is, like any the way to build
Speaker 1: any muscle is to overload over time. So you know,
Speaker 1: he's doing a heap of body weight squats. Although it
Speaker 1: may puff you out and make you feel like you're
Speaker 1: getting a bit stronger, in the end of the day,
Speaker 1: you're going to kind of reach your your cap in
Speaker 1: terms of how much you can actually.
Speaker 2: Grow your goods doing that.
Speaker 1: So the key is to get stronger over time, whether
Speaker 1: that's more weight or sets, whatever it is. But stick
Speaker 1: to those big exercises that you know work, and just
Speaker 1: be consistent with it, and don't be afraid to lift weight.
Speaker 1: If you know girls are listening, don't be afraid to
Speaker 1: actually lift weights. It's not going to make you big
Speaker 1: and bulky. It's going to give you the shape and
Speaker 1: the strength that you that you've always wanted, the reason
Speaker 1: why you've probably gone to the gym in the first place.
Speaker 3: That's some great advice. What about in terms of diets,
Speaker 3: because a lot of people say on flexible eating and
Speaker 3: diet plan everything, what would you say the biggest mistakes
Speaker 3: are when I suppose women do flexible dieting. When they
Speaker 3: do it, yeah, like do they overindulge or ah.
Speaker 1: I think the biggest misconception was flexible diving straight up
Speaker 1: is people thinks that that's just a license to eat
Speaker 1: as much crap as you can, as long as it.
Speaker 2: Fifth within your calorie and cake.
Speaker 1: But you're pretty you know you'll work out pretty quickly.
Speaker 2: That's it's not how it works.
Speaker 1: So I'm a big advocate for allowing eighty to ninety
Speaker 1: percent of your eu carory intake to come from nutrient
Speaker 1: dense whole foods.
Speaker 2: That's that's the stuff that's.
Speaker 1: Going to give you. You know, it's going to be
Speaker 1: best for your skin, it's going to best for recovery,
Speaker 1: your mood, your hormones, all that type of stuff. So
Speaker 1: it's like a sports car. If you feed it crappy fuel,
Speaker 1: it's not going to run its best. If you give
Speaker 1: it the fuel that it needs, like a high quality fuel,
Speaker 1: it's going to perform it's best.
Speaker 2: It's the same as our body.
Speaker 1: So the mistakes, like I said, is just trying to
Speaker 1: eat as much crap as you can or avoiding foods
Speaker 1: that you know are good for you. So I think
Speaker 1: it's really important to fuel your body properly, but also
Speaker 1: allowed that ten to twenty percent of calories for food
Speaker 1: and even drink that you may typically kind of crave,
Speaker 1: whether that be a glass of wine with dinner, whether
Speaker 1: that be some ice cream before bed, or it could
Speaker 1: just be having milk with your coffee, things like that.
Speaker 1: Like it's it doesn't mean that you need to purposely
Speaker 1: try and eat crappy food. It just means that you
Speaker 1: have literally the flexibility as a namer suggest to eat
Speaker 1: the way that you want and still see results, because
Speaker 1: in the end of the day, it doesn't come down
Speaker 1: to what you're eating. It comes down to how much
Speaker 1: you're eating, and that's just sight. That's one of the
Speaker 1: main things that I've really worked on with my nutrition
Speaker 1: knowledge over the years is to try and figure out
Speaker 1: exactly how to lose body fat and how to gain weight,
Speaker 1: all that type of stuff.
Speaker 2: And that's as simple as it gets.
Speaker 1: If you're burning more energy than you're taking in, regardless
Speaker 1: of what it is that you're eating, you will lose
Speaker 1: body fat. And if you're consistently taking in more than
Speaker 1: what you're burning, then you're going away.
Speaker 3: And you mentioned drinks. If someone's looking to lose weight,
Speaker 3: would you say you need to cut them out altogether?
Speaker 3: Or would like alcoholic drinks?
Speaker 1: Sorry?
Speaker 3: Alcoholic drinks?
Speaker 2: Yes?
Speaker 3: Alcohol? Is that the sort of first thing you think
Speaker 3: people should get rid of if they're trying to sort
Speaker 3: of lean down.
Speaker 1: Look, you can definitely lose that still drinking alcohol. I
Speaker 1: don't think you don't need to cut it out. It's
Speaker 1: not necessarily to cut it out completely. But what I
Speaker 1: would be looking at is that if you are abouwd
Speaker 1: to be heavy drink or you're somebody that drinks quite often,
Speaker 1: then you've got to keep in mind that a lot
Speaker 1: of your calory intake is coming from those drinks. So
Speaker 1: if you know that, you know majority of calories are
Speaker 1: coming from drinks, and you're not willing to drop down
Speaker 1: your food to an extent where you're still in a deficit,
Speaker 1: then it'd be a wise idea to reduce the amount
Speaker 1: of drinking. But you know, if it's just a couple
Speaker 1: of drinks here and there, it does not make a
Speaker 1: difference as long as it's your intake.
Speaker 2: So, you know, even when I was doing the physics shows, like.
Speaker 1: I remember one of them, it was my sister's twenty first,
Speaker 1: twenty first, she's not in twenty one, eighteenth, eighteenth, Sorry,
Speaker 1: we've got eighteenth birthday. The week before one of my competitions,
Speaker 1: and we went out for dinner and I got a
Speaker 1: couple of glasses of wine.
Speaker 2: This for a week before my show.
Speaker 1: I just made sure that I worked the rest of
Speaker 1: my day around the fact that I was going to
Speaker 1: do that, and I accounted for it, and you know,
Speaker 1: the next day I didn't feel bad.
Speaker 2: I didn't try and make up for it by doing
Speaker 2: a heap of cardio or anything like that. It's just.
Speaker 1: You've got to keep in mind that, like I said,
Speaker 1: there's no such thing as good and bad food. If
Speaker 1: you're taking in too many calories, which the chances are
Speaker 1: you probably are, if you're drinking a lot, then you will.
Speaker 2: Not lose body fat.
Speaker 1: But if it's just a few here and there and
Speaker 1: you're accounting for it, then you've got nothing to worry about.
Speaker 3: And Lassie, what are some of your top tips on
Speaker 3: finding motivation to train.
Speaker 1: Having a very specific and clear goal in mind, and
Speaker 1: keeping yourself I guess staying in align with what that
Speaker 1: goal is and revisiting that as often as possible, because
Speaker 1: it's easy to you know, we actually talked about this
Speaker 1: on the Keick podcast the other day.
Speaker 2: It's easy to sit down on jaen first and write
Speaker 2: down goals and then never.
Speaker 1: Look at them again until December thirty first, But if
Speaker 1: you're constantly making yourself aware of what these goals are.
Speaker 2: And figuring out the small steps you need to.
Speaker 1: Take to achieve those goals, and the likelihood is sticking them,
Speaker 1: sticking to them is.
Speaker 2: A lot higher.
Speaker 1: So to stay motivated, I think is you constantly got
Speaker 1: your goal in your mind, then it's going to be
Speaker 1: a lot more likely.
Speaker 2: And another thing is to keep yourself accountable. So find
Speaker 2: a training.
Speaker 1: Partner, find somebody that you have to be accountable towards,
Speaker 1: whether that be a friend, whether that be a family member,
Speaker 1: you love one whoever it is whether be yourself, you know,
Speaker 1: if you're just so used and never following through the
Speaker 1: goal and sticking to it, stay accountable to yourself, make
Speaker 1: sure you achieve what you see that to do. Other
Speaker 1: than that, in terms of motivation, I think it just
Speaker 1: has to be your If it's not your goal, if
Speaker 1: it's just a goal that everybody else is doing and
Speaker 1: you think that that's what you need to do.
Speaker 2: Then you'll never be motivated.
Speaker 1: I honestly think that if the goal means enough to you.
Speaker 2: Then you'll always be motivated. Yeah, there may days where
Speaker 2: you probably.
Speaker 1: Don't feel like doing it as much as the other days,
Speaker 1: but that purpose.
Speaker 2: Will always be there and that's what's going to drive
Speaker 2: you to do it.
Speaker 1: And if it's not, then it's probably not that important
Speaker 1: to you in the first places.
Speaker 2: That's my opinion anyway.
Speaker 1: Like I've always been quite lucky in terms of being
Speaker 1: pretty self motivated, never really having to have anyone to
Speaker 1: push me along. Obviously, I appreciate it when people do,
Speaker 1: but I'm more than I'm more than capable of keeping
Speaker 1: myself motivated. But I'm a big believer in if it
Speaker 1: does mean enough to you, then you won't need someone
Speaker 1: they're holding hands.
Speaker 3: That's so true. God, I feel like hitting the gym
Speaker 3: after speaking. Yeah, I'm motivated now. And lastly, I guess
Speaker 3: we just wanted to find out what you've got planned
Speaker 3: for twenty twenty. Is it going to be a big
Speaker 3: year for you?
Speaker 2: Yeah, every year's big year. I'm really looking forward to.
Speaker 2: I'll just want to continue to build on that number
Speaker 2: of the amount of.
Speaker 1: People on marketing impact with the podcast, social media and
Speaker 1: my online coaching. I really want to continue to grow
Speaker 1: my presence online purely for the purpose of being able
Speaker 1: to help out more people, you know, with the cabit
Speaker 1: clean and stuff. That's going to continue to grow as well,
Speaker 1: so hopefully reach more girls and help more girls get
Speaker 1: into the gym for the first time and start lifting
Speaker 1: some weights and really start to build up some confidence
Speaker 1: and self esteem. And like I said, just for me,
Speaker 1: it's just an impact.
Speaker 2: So the more I can do, the better. I'm trying
Speaker 2: to do as much as I possibly can.
Speaker 1: So everything always works out for the best, and everything
Speaker 1: happens for a reason. So we'll just see what happens
Speaker 1: in twenty twenty.
Speaker 3: Great, Well, we'll definitely leave a link below in our
Speaker 3: show notes to your podcast so our listeners can check
Speaker 3: it out. Thanks so much for joining.
Speaker 1: Us Absolute pleasure. Thanks a lot for having me on.
Speaker 1: I really appreciate it.
Speaker 3: Thank you so much for listening to the episode. If
Speaker 3: you did enjoy it, we'd love if you could share
Speaker 3: it on your Instagram and please remember to tag us
Speaker 3: at Outspoken Underscore the Underscore Podcast, and if you could
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