Ep. 29 | Having Fun at the Gym + Listener Q & A

If your training has started to feel like a checklist, that’s a problem you can solve and it might be the difference between a good month and a great decade. We’re Nate and Liz, and we’re back from summer break with a mix of coaching talk and listener Q&A built around one theme: training has to be sustainable, and sustainability often comes from actually having fun in the gym.

We dig into what “fun” looks like when you’re not a beginner anymore: creating an environment you want to show up to, celebrating small PRs and rep PRs, and using better movement as a win instead of only chasing all-time maxes. We also talk about form and mindset in powerlifting and strength training, including the trap of over-critiquing every rep until progress stops feeling good. Sometimes the best move is focusing on one cue, getting the work done, and letting the rest be “good enough” so you keep moving forward.

Then we hit your questions: how many clients we each coach, whether there’s a real max capacity, and how we think about scaling coaching while still matching people with the right coach. We also get deep on injuries and ego: accepting what happened, setting a new baseline without pain, and stacking small steps so confidence comes back week by week. We wrap with gym pet peeves, why community matters, and practical advice for runners training for long distance who want to maintain muscle through minimal resistance training, smart bodyweight work, and nutrition basics like protein and calories.

If this helped, subscribe, share it with a training partner, and leave a quick review. What’s the hardest part of staying consistent for you right now?

Transcript

Welcome Back After Summer Break

SPEAKER_02 0:00

Hello, everybody. Welcome back to the Fortis After Hours podcast. I'm your co-host, Nate, joined by my wife Liz. Hey. And we have another awesome episode planned for you guys. We are back from summer break. A lot has happened.

SPEAKER_00 0:11

It was it was a busy.

SPEAKER_02 0:13

Yeah, since the last podcast.

SPEAKER_00 0:14

A busy month and a half, two months. I don't know. It was busy.

SPEAKER_02 0:18

Yeah, it's been about like six, eight weeks, something like that. But yeah, we've had a lot of things going on. Maybe if we have time at the end, we might go over some of that. But honestly, I feel like a lot of you guys follow us on social media, so you probably have a pretty good idea already. Um, but today, for today's podcast, we have some QA, uh, some questions from you guys, our listeners, which we really appreciate you guys reaching out and giving us those. Um, and then before that, I wanted to talk about just having fun uh when training. So whether you're training powerlifting or you're just working out for general fitness, or you have another fitness goal, um, having fun when training in the gym is super, super, super important. Um it is. Yes, it is. And it can be tricky, I think honestly, weirdly, I think it's like trickier the further you get into your fitness journey to continue to have fun. Um because sometimes, you know, when you first start, you're just like

Why Fun Matters In Training

SPEAKER_02 1:12

you're hitting PRs all the time, whatever you're doing, you're just crushing it. Um, or maybe you don't know what you're doing, so you're just kind of like floating around, you know. Um, and I feel like you know, after you've been doing it for a while, then you're like sometimes it can get a little monotonous, it can get a little boring because the reality of like any training, whether you're doing powerlifting, like I said, or training for something else or life, is like you know, you you do have to do it over and over and over in order to get stronger, to get better. Um, and I mean you probably will get bored at some point.

SPEAKER_00 1:44

I mean, I I I feel like that's kind of a mindset thing though. Like, I don't know, I don't ever feel like I'm like bored with training, but maybe I'm just weird.

SPEAKER_02 1:54

Are you always having fun when you're training?

SPEAKER_00 1:56

No.

SPEAKER_02 1:56

No.

SPEAKER_00 1:59

I try to, like, I've gotten better at it, I would say, uh like having more fun with training than I used to. Like, I definitely used to take it too seriously, and so now I would say I'm having more fun with it, but I wouldn't say like every day, I'm like, oh my gosh, this is so much fun. Yeah, but I'm also not bored either. Like some days I'm just annoyed and frustrated or going through the motions or whatever.

SPEAKER_02 2:21

So yeah, but it's interesting. I feel like that's an interesting difference between us because like I get bored. Uh I don't uh frequently. Yes. So I get bored. Um, and then I have to be reminded usually by Liz, like yo, like you're able to do this really cool thing, just keep going, yeah. And then you'll do more really cool thing. When she's right, you know, like if you want to achieve something great, then you have to keep going, have to keep uh going through that. But I really do think having fun while training is a super important way to help you continue on in that process. Um, and for us, I mean, it is kind of built into our training, let's be honest. Like, we get to train together. Uh, we have some awesome training partners, and that makes it a really fun time to train.

SPEAKER_00 3:02

You know, you're not um Yeah, I mean, like I'm not like I'm saying I'm like not having fun. I mean, some days are not fun. Yeah, yeah. Let's just be really honest. That's for everybody. I think everybody anybody who ever works out or trains, like even if you enjoy, but I think I guess like the difference is like even if I'm not necessarily having fun doing it, I enjoy doing it.

SPEAKER_01 3:22

Yeah.

SPEAKER_00 3:23

Like deep down on some weird level, even like the bad days, I still enjoy what I'm doing.

SPEAKER_02 3:29

Yeah.

SPEAKER_00 3:29

So and I think and we have a fun environment, which I think is part of that's kind of what I'm saying, like for other people.

SPEAKER_02 3:36

Trying to find a fun environment or trying to create one for yourself. You know, if you do train at home alone, um, make it a fun space for yourself. You know, if you like watching YouTube videos, like pop one on in the background. If you like listening to music, put on your favorite playlist.

SPEAKER_00 3:49

I'm gonna give uh Jean a little shout-out on here. Yeah, because sometimes in her videos that she sends me, I see her TV and it has my face on it, aka this podcast on it.

SPEAKER_02 3:58

Hey, nice.

SPEAKER_00 4:00

And I see it in the background. I'm like, hey, that's us.

SPEAKER_02 4:03

Yeah, turn on the Fortis. And so Fortis After Hours Podcast.

SPEAKER_00 4:06

Listening to the podcast while she's training.

SPEAKER_02 4:08

Which is cool. And I think that's awesome. And that's kind of what I wanted to get at. It's like, you know, making sure that you're having fun while training, uh, which you may have to put some effort into. You know, I think it's like sometimes people Especially if you're someone who gets bored easily. Right, right. Exactly. And like sometimes you people like they just wait for it to be like, well, this should be fun. It's like, uh, like what you're doing is pretty repetitive. You know, if you're powerlifting, like I said, if you have other general fitness goals, anything that you're trying to achieve that's you know, fitness related, health and fitness related, more than likely takes time. And more than likely it might take longer than you think.

SPEAKER_00 4:41

Yeah. Um well, and I think part of it with like the getting bored thing is people they only like to celebrate the like huge PRs, like oh, I've never squatted 400 pounds before. Yeah, yeah, yeah. Okay. The all-time PRs. Um, like things that they've never done with like the main movements. But I feel like what's often overlooked by people is like which sounds silly, but like celebrating

Celebrate Small Wins And Better Reps

SPEAKER_00 5:05

like the little PRs.

SPEAKER_01 5:06

Yeah.

SPEAKER_00 5:06

Because they're still PRs. So whether it's your accessories or rep PRs or hey, I moved this way like really terribly two months ago, and now it moves pretty good. Yeah. Like looking at those things and like understanding that all of that is progress too, I think helps, well, I don't know, helps me be like, wow, all this work that I'm doing is working. Like there is like seeing the progress instead of only focusing on like just meat day or just like single lift PRs.

SPEAKER_02 5:37

Yeah, 100%.

SPEAKER_00 5:38

Um, makes it fun for me because I'm weird and like all those little things, though.

SPEAKER_02 5:42

So yeah, no, and I but I think I think more people, especially in the powerlifting space, need to take a look at how they're moving weights. That's something that me and you have always uh always been you know paramount. Uh that's been a priority rather uh for us as coaches and for our athletes is like how you're moving the weight, not just moving the weight, but actually like are we moving it well. Uh last month we got like you know, almost stapled on this deadlift. This month it's moving a little quicker, you know, I mean a little bit more upright, maybe if I'm pulling sumo, whatever. Um, and we've always been about that. And it's funny because we got initially, like I remember we got a lot of like flack from like some other power lifters of like, oh well, it's it doesn't matter, like the weight is the weight.

SPEAKER_00 6:24

It's like like sort of for the longevity of a powerlifting or just like a lifting, I don't even mean it's a lot of different things. I mean just for lifting.

SPEAKER_02 6:31

If you just want to lift it, if you want to lift longer and you want to be stronger, which takes time, you have to move well. And it's there's no better time to do that than like yesterday. So you may as well start

Form Focus Without Overthinking

SPEAKER_02 6:41

today.

SPEAKER_00 6:41

So while I am obviously a big proponent of moving well, I do want to say something that will take all of the fun out of powerlifting is if you are overly focused on how you move and like overly critiquing everything that you do and being so caught up in like the negatives of what you see or what is happening that you can't be happy with the progress you're making.

SPEAKER_02 7:03

Yeah. That can be detrimental.

SPEAKER_00 7:05

Yes. So like I am 100% huge person on form, always have been, always will be, but like there does come a time where like you have to be, I don't want to say okay, like messing up, because it's not messing up, yeah, but just like little things you can't over-analyze them. Well, because that will 100% take the fun out of training, out of your progress, and it's gonna just make it way harder.

SPEAKER_02 7:32

Yeah, and a quick note on that, if you guys have a coach or if we're your coach, you know, like let us work on that. You know what I mean? Like we that's what we're getting paid, part of what we're getting paid to do. And like, we'll let you know. Like, if there's something, you know, there's something we need to change or whatever, like we'll let you know. If you have another coach, they'll let you know. You know, they should be letting you know. Um, but if not, you know, like sometimes, you know, me personally, I like to handle one thing at a time with my athletes. Uh so I don't like to just be like, all right, you need to fix this, this, this, this, this, this, because like Liz said, it could be extremely overwhelming. And then all of a sudden you're just like, well, I just suck. Like, nothing was good today. And that's often not the case. It's often, you know, maybe we need to make a little tweak here. And maybe I'll only be looking for that little tweak. Therefore, you know, if maybe the rest of the squat looks okay, but we successfully did, you know, uh held our brace throughout the squat. Okay, cool. That's what I'm looking for today.

SPEAKER_01 8:20

Yeah.

SPEAKER_02 8:21

You know, and I think like sometimes people get a little, like you said, they can get a little paralyzed. It's like, yeah, but my knees caved. It's like, that's fine. Because right now I'm not, you know, one thing at a time. Yeah, exactly. Like, okay, did it hurt your knees? No, it didn't. Don't then, you know, that's that right now we're focusing on the brace, so that's good.

SPEAKER_00 8:36

And then also, like along with that though, like, you know, you're getting maybe if you're getting to PRs or rep PRs or whatever, and like your form does start to break down a little bit, that doesn't mean that those sets or PRs are any worse than like they would be on your back downs that are perfect. So, like, which we've talked, I think about on here before too, is like those backdowns ones are the ones where you can work on like making them perfect and just enjoy the fun of the process of like being strong. You're strong.

SPEAKER_02 9:02

Yeah.

SPEAKER_00 9:02

If that makes any sense. Um because you don't want to ruin your fun.

SPEAKER_02 9:06

No. And that's the thing is that you guys, you know, a lot of every excuse me, a lot of people get into the gym for some sort of like positive reason, right? They want to make themselves stronger, they want to make themselves faster, better in some like shape or form. Like they're trying to do it.

SPEAKER_00 9:20

You don't come to the gym to make yourself worse. Exactly.

SPEAKER_02 9:22

You're not showing up to the gym like, all right, yep, like, you know, like time to be worse. Like, no, that's not, that's literally not the gym. Uh, so therefore, you know, like why not have some fun while doing it? Um, and that can be done by yourself with friends. It really doesn't matter. It's really up here. Um, so yeah, I just kind of wanted to touch on that, just remind people to make sure you're having fun. And and like I said, on those days, you know, sometimes it might be more of a conscious effort than others. You know, some days you might just be having fun. Other days you might be like, okay, self, I do not want to be here, but like we're gonna try and make the best of it for today, and that's fine too.

SPEAKER_00 9:55

And then also if you have a bad day, you have a bad day. That doesn't mean like you can't ever go back to the gym and not ever have fun again.

SPEAKER_02 10:01

Like, or like on that bad day, like, oh yeah, this is great. Like, obviously, no, that's not fine.

SPEAKER_00 10:05

Sometimes days just suck and that's fine, but then there's another day to come back again tomorrow, and then it could but like then you come back at that next day with like a different attitude, maybe. Like you don't want to come back the next day, like, well, yesterday sucked, so today's gonna suck too. Like trying to reframe a little bit if you had a bad day. Trust me, I've had a lot of them.

SPEAKER_02 10:24

So I mean, yeah, and it it happens, and that's not that's just part of being in the gym long enough. You know, if you've been in the gym long enough, you've done something repetitively long enough, you're gonna have bad days.

SPEAKER_00 10:38

And when I started like actually just kind of like having fun and enjoying training more and like not focusing so much on the numbers, and I mean, I'm of course focused on my form, but not like overly dissecting it, I had way more fun, and then I actually started making more progress again. Yeah, weird.

SPEAKER_02 10:53

Um yeah, no, I mean it matters, it matters like for you to be like consciously having fun. You're gonna, you know, when you're having fun, you're gonna be moving well, you're gonna make more progress, it's gonna be more efficient.

SPEAKER_01 11:05

Yes.

SPEAKER_02 11:05

Um, training in general. Um, and

Protect Presence During Gym Time

SPEAKER_02 11:08

part of that, part of like having fun for me uh was also like just being present in my training, you know. Like I I realized, so we're on this video journey. If you guys don't know, I'm posting one video every single day from Fortis uh socials, and I'm really enjoying it, I have to say. So I'm over 200 videos in, I'm enjoying it. I've gotten better at it, obviously, 200 times. Uh that's how that works. Yep, that's how that works. Um, but it's funny, so you know, one thing that I was considering making content on, but I actually ended up not, and I don't really think I ever will, unless I'm in uh a specific opportunity, which I'll explain later. But you know, something that I was kind of counting on to make content on was like our training, right? You know, like me and Liz and you know, our team of people that we train with. Uh, I just I feel like it would be cool for people to see um just our interactions and like how we work together. Um, but you know, it a couple times I think I tried to film it or I was going to, and you know, I ended up not doing it because what I realized was this when we train, like we're really present and like locked in, you know, like we both are running the gym, like this is you know our livelihood, so we're very busy. And I mean, I got my phone on do not disturb. I don't know what Liz does, she might just ignore it, she's better at that than me. Um, I do not have the I'm a like if something happens, I need to do it now person. So I just I put my phone completely on do not disturb.

SPEAKER_00 12:31

Um during like the last couple months, like the last month or two of prep, I will, but otherwise I can just kind of box things.

SPEAKER_02 12:38

Better at that to me. Yeah. Um, but anyways, so point is I know my weakness. I take I turn that off and like I'm just fully present in the moment training. And you know, what I thought of when I thought about you know filming and you know doing kind of more of like a mic'd up style training thing is like, could I do it? Yes. Um, do I think it would like impact the training that much? Probably not. But the thing is, it's gonna be in the back of my mind because I gotta film it, I gotta produce it, I gotta do all these things. And like for me, I just like to train, you know, like that's part of why I think me personally, why I think I've been able to continue training as the gym's gotten busier, as our lives have gotten busier, is because I do just like it's just my time. I go in and I train and I train with Liz and Joel and whoever else is there for the day. Uh we train together and I'm fully present in training. I'm not thinking about anything else usually. Um, or I try, you know, I try to keep everything out of my brain and I just train. And I just think unfortunately, if I were to film it and you know, I wouldn't be fully present. And I think that like I'm not saying like filming just with your phone, but like with an actual camera mic'd up, everything, it's just a little bit different of a feel, and you gotta be thinking about uh you know producing it and all these things and the time that it takes to produce it. So not necessarily, I mean, like actually like the content would just be us training. However, when the person that has to do all the work to like post that, me, uh, is like now I'm thinking about okay, I gotta edit this, I gotta do this, and it was just too much for me. So I just ended up not doing it. And you know, if I if we're ever at a I still wouldn't mind sharing that aspect, but it would need to be something where like someone else is like fully producing it, like everything, then I think we could do it, but like it's just I don't want to have to worry about that, and I know Liz doesn't want to have to worry about that. So I ended up not doing that. And the point of all that is part of having fun is being present for me. Um for you or other people, it might not be, but for me, I like training, like I love working out, I like training in the gym, and that's something that's like one of my like I mean, that is like my number one passion like hobby in life. And if I were to ruin that, um, I don't know what would happen. It would not be good.

SPEAKER_00 14:49

It wouldn't be great.

SPEAKER_02 14:50

So yeah, so protect that training time, have fun. Um, surround yourself with some awesome people, or if you need to surround yourself with some awesome people on YouTube. Check out our podcast, Ford is after hours podcast. Oh, you guys are already here. All right. Um, speaking of that, so we have some awesome questions from you guys that we got this week, and we're going to answer those. So um, maybe while you're having fun training, you can listen to these uh question and answers. And next time we do a QA, make sure you guys get your questions in. We'll do this in the future. I don't know, like maybe we'll start doing it more frequently. Got some good questions this time. It's good. Um all

Coaching Capacity And Client Load

SPEAKER_02 15:32

right. So the first question is how many clients do each of you have and do you have a max capacity? Um so both of us have somewhere in the realm of like 35-ish, 40 clients.

SPEAKER_00 15:48

Um and but I think I guess like also if because people might not know exactly, like that's like our we do programming for people. Some of those are in person at our gym, some of them are online, somewhere else, not at our gym, somewhere around the United States.

SPEAKER_01 16:06

Universe.

SPEAKER_00 16:07

Um somewhere out there. But then also on top of that, we do have personal training clients that are that don't have that so that's also like a separate aspect of how many clients we have.

SPEAKER_02 16:20

Yeah, this is just like this is just for uh people that were writing programs for. Good clarification. Yeah. Uh we also have like personal training clients in person. We also have group personal training clients, but that would be for the people that we're writing programs for, which is some in-person and some out of state. So somewhere around the realm of like 30 to 40 each is what I would say. Um, just kind of depends. Um it fluctuates too and it fluctuates exactly like once a month. Like, yeah, some people need to take a break or come back, or whatever. Uh, so somewhere around there is I would say where we both float. And you know, I think we can maybe touch on like how we balance that just briefly after this. But to answer the second half of that question, like, do we have a max capacity? Uh no, because the thing is is that we are just two people, but we're part of you know our bigger like business community family, and that is our Fortas family. Um, and you know, as we've continued to grow, so this past year we had like a lot of growth, um, we will just continue to expand and hire another amazing coach, like we did recently with Cadron. Um, so you know, I think I don't really think there's like a max per se, um, because we operate like as a unit together. I think if we were just trying to do it by ourselves, um actually I know if we were just trying to do it by ourselves, because uh fun fact, back in the day, Liz was a teacher. Um, and actually one of the things was like this was my thing, and like she was teaching, focusing on that. And then I did find some sort of limit of like how many people I feel like you probably have a little bit more of a limit than other people would, though.

SPEAKER_00 18:00

Like with how many new clients you could take on, yeah. Just because of everything else that you do, like I wouldn't say there's necessarily a specific like magic number for that. No, I think or for me or for anyone really, like for how we're doing it. I would just say it would it kind of depends on like other things that going that are going on in life. Like you might be, and you have a lot more to do with the gym to where you might have like a cap where you're like, hey, like I am filled up right now, like with other things. Like, let me have you like one of our other coaches can coach someone.

SPEAKER_02 18:33

No, yeah.

SPEAKER_00 18:34

And I mean And like I feel like I have less of a cap of that just because I don't do like I mean I do a lot of other things, but like business wise, like I'm not making videos every day. I'm not like running the business, so to speak. I just work here.

SPEAKER_02 18:47

Yeah, but um This is an all-star. I just work here. Well, yeah, I guess my point was what I wanted to say, really what I wanted to touch on is that like I really believe like our Fortis community can continue to grow and continue to uh reach more and more people with like our mission of redefining strong. And I don't really think I would put limits on it based off one particular person, myself included. So we will do as like business owners what we need to do to make sure that anyone that reaches out to us has an amazing coach. That may not be me. That may be a good idea. That's what I was saying. Yeah, that's where I was going with that. Yeah, that yeah, I should have specified that. That's kind of where I was going. Like, and as far, but as far as like an actual cap, like I don't like Liz said, it just I mean, it just kind of depends. Like, you know, there's certain times where like I might be like, like I feel like I can do this, and there's other times where I'm like, no, like this doesn't work in my schedule. Um, or I might think that you might work better with Liz or with Cadron. Um and you know, that's always our goal is to match you up with the person that we feel like you would work best with.

SPEAKER_00 19:46

Yeah. Well, and I think too, like, you know, a lot of coaches they'll you know, post online two spots left or something like that. But like that's not really something that we've ever like set a number for. Um, because I also think, and like part of it I would say too, it depends on like the people that you're coaching because some people just require um like more energy. Yes, they they are more, and then others are less energy.

SPEAKER_02 20:10

Like, and that's just I mean, there's like how life is, I guess. I don't know. I mean, I have some clients that I talk to every single day. I have some clients I talk to like once a week, I have some clients that sometimes I message once a week to check in and they're like and then they come back and they're like, Oh, hey, you know what I mean? Hey, it's been a few weeks, nice to talk to you. And so for those reasons, you know, I really don't think I don't know, like I think it's very hard, in my opinion, to have a straight cap, like whenever people are like, I have this straight, you know. I mean, that's of course 100% up to them, which is something also I feel like people need to respect is like if they do have a cap, they have a cap.

SPEAKER_00 20:45

Um in their lives either.

SPEAKER_02 20:48

So But me personally, like, I don't we're uh like the Fortis unit will never be turning down people. Um if you wanna, you know, if you reach out to us and you're looking to, you know, find your strong and start working with us, then we will find a spot for you on the team. We've been doing that for the past eight years, and we will continue to do that. That's a guarantee. Um I'm telling you, I'm serious. Um but I will say, like going back to the whole like thing like you were saying, so if this maybe answers your question, there's no possible way that our team would be as big as it is right now if just I was writing the programming still. So maybe that's an answer for you. Because that would be impossible.

SPEAKER_00 21:32

Um I feel like your cap's about 30 to 40.

SPEAKER_02 21:35

Yeah. No, yeah, I'm I'm pretty good right now. Um but yeah, collectively as a Fortis unit, no cap, as the kids say. I don't even know what that means in reference to what they do. Anyways, okay, question number two.

Injury Mindset And Ego Reset

SPEAKER_02 21:55

This is a good question. This is a great question, actually. Um how do you keep perspective? Perspective through an injury. I'm thinking perspective meaning just like how do you stay on track, I guess. But, anyways, how do you keep perspective through an injury, especially regarding your ego? So, like how to tame the ego when you're hurt.

SPEAKER_00 22:14

Yeah. How to be okay with lifting like way less weight than what you know that your body is actually capable of lifting. Um, especially when you are someone who has been training for a very long time. I know who asked this question, that's why I'm elaborating on that. Oh, I don't know if you saw who it was. It was on my thing.

SPEAKER_01 22:31

Yeah.

SPEAKER_00 22:32

Um, someone who's been training for a very long time has achieved like some really high numbers. Like, anyways, and then all of a sudden you can't lift. What do you do? Yeah, so this is something basically I feel it's more of a mindset than like a what do you like physically do every day?

SPEAKER_02 22:54

It's how do you make your mind So I'm gonna give you, I'll just I'll just lay it out for you.

SPEAKER_00 22:58

He's gonna be better at answering this because he's been hurt a lot better than me.

SPEAKER_02 23:02

Because I've been hurt and Liz is a mutant.

SPEAKER_00 23:04

No, I've been hurt, but not to like maybe Liz can Liz can answer the next question.

SPEAKER_02 23:09

I got this one. This is uh Liz is Liz is like y'all y'all ever seen like X-Men, you know Wolverine, like where they like they quick heal, that's Liz. Um but there there has been times where things have put you back, you know. Like I feel like there's been times. Yes, um, but yeah, unfortunately, I don't know why. Probably because I'm crazier. That is why. Okay, so because I'm a little bit more um neat brain, as some of our clients call it, where I just like to, I mean, I'm gonna get after it, basically. And that works for a lot of the times until it doesn't, however, yes, it also puts you at a much higher risk than somebody like Liz, and I think that's kind of what we were trying to say. Like, Liz is a much more conservative lifter, basically. So, like, she will do what needs to be done, and that's it. And she will do it very, very, very well because that's the instructions for the day. Um, and I mean, in Liz's case, as you guys have seen, you've been following us. Like, sometimes that is putting up obscenely crazy feats of strength, like ripping 352 for seven sumo, and then other times like 341 sumo two weeks later.

SPEAKER_01 24:17

That's coming.

SPEAKER_02 24:17

And other times it's failing 341 and then rewarming up with a completely different stance, conventional, that she hasn't trained in years, and ripping basically the same weight that we had planned for the day for sumo. So, you know, yeah. So Liz, the point of that like is like Liz is very good at staying in the pocket, right? Like doing what she needs to do.

SPEAKER_00 24:40

I've gotten better.

SPEAKER_02 24:42

I have gotten a lot better, but uh no, you've always been good at that. You did go through a phase where you like I don't know, you were like kind of ego-lifting a little bit. Well, I think hanging around to me too much is my fault.

SPEAKER_00 24:54

Well, no, because like I'm really good at like grinding out lifts, and so then I was just like pushing into that too much.

SPEAKER_02 24:59

And you'd be like, Yeah, that was fine.

SPEAKER_00 25:01

Because like I could do it and I did it and I wasn't failing, but it was way harder than it should have been.

SPEAKER_02 25:07

Well, you know, one of the things that I think earlier on you were like, I don't know, you didn't really agree with me on, but I feel like probably now you agree at least a little bit more, is like uh bar speed stuff. Like back in the day, Lizby like it moved. I'm like, that was really slow. Like that was like a 10-second rep. She's like, I did it. I'm like okay.

SPEAKER_00 25:25

I still get a few of those every once in a while.

SPEAKER_02 25:27

Yeah, anyways, more on bench than anything else. Anyways, the point is that yes, like I have unfortunately been injured more. Um we're working on that. Like, I feel like I feel like I'm doing a lot better with making sure I'm doing what I need to do and not more. Um, but uh the reality is is that I do get after it, and when you get after it like that, sometimes you get hurt. And what do you do? So I mean, the first thing is you gotta just get over the fact that you got hurt because that's that like because I mean I'm just telling you, like, this is the problem. Like you you get hurt, and like at first you're like, you kind of just like I like to like sit there. I'm like, okay, like what are we doing? And then I usually give my body a good like 24 hours before I do anything drastic. Of course, if you get you know, disclaimer, if you get seriously hurt, obviously seek out a couple of things. Clumpy doctor. Yeah, so that, but like, you know, generally, like I've just kind of sit and I'll just let my body be for about 24 hours. And this is the time where I'll allow my mind to just be like this, you know. And then after that, I'm like, well, like what's done is done. Um, I'm either going to do nothing, which is not an option, or I'm going to keep going, which is always an option. So um that's like the first step, and I really think it's an important step. And if you don't really have that clear, like, okay, like I'm hurt. I am now like I was, I mean, like literally uh six weeks ago, I was probably capable of deadlifting near 700 pounds, and then like this, I was not. So, you know, I I think the thing is, is I recognize that. I'm like, all right, well, time to move on. And I just started back from what I could do. That's number two is do what you can do. So you don't need to really, and again, it's just scrap the old playbook of whatever you used to lift, doesn't matter for the time being, right? Do what you can do and establish a new baseline. Okay, cool. Like I was unable to lift the bar, and now I can lift the bar. Cool, like progress. And then we go to 55, 65, 95, 135, whatever. Um, and that is the key. Do what you can do, don't push it.

SPEAKER_00 27:30

Without pain.

SPEAKER_02 27:30

Yeah, do what you can do without pain, don't push it, and just allow your body some time to recover and heal. Um, and then, you know, I think the thing, like the other thing is during that time when you're injured, you're gonna probably spend a lot more time doing some stretching, some mobility, stuff like this, and less time lifting. That's okay as well. Um, so be okay with that, you know. Like, weirdly, I would say some of my like longer sessions would be like when I'm hurt because I just gotta do so much stuff to get my body ready to move. That's fine. Um, and I've always kind of like naturally, like as I continue to heal from an injury, I'll just kind of like omit certain things and I do, you know, my normal warm-up, and then I'm good. Um, but yeah, be prepared for your training to look a little bit different um than it was before. And I feel like, you know, if you like lifting, which you do, if you're watching this podcast and if you ask me this question, um you just have to like set yourself up to get more like gold stars, more carrots by like resetting the metrics. So, like again, like do what you can do, and then like set up some like stepping stones that make sense, and then you're gonna feel good every single week. And now you're building confidence and strength back into the fold, uh, all without ever touching numbers that um you know before would be like a PR or something like this, or this is like this is some good weight for me today. But it's like right now it doesn't matter because you can't do it because you just got hurt. Um, so that would be my recommendation. Uh, number one, you gotta like, like I said, accept it. Uh, number two, kind of reset the metrics. And then number three is just kind of like follow the plan, you know, like whatever the plan that your coach lays out, uh, be flexible during this time. You know, you might like your coach might be like, try this, that doesn't work. Okay, we'll try this. Um, I always tell people I got a Rolodex of exercises and different stretches and things in my brain. Um, there's no one way to do something. So if something doesn't work, no problem. We'll try something else. Um, we'll find something that does work and then we'll just progress that.

SPEAKER_00 29:27

Yeah, and I would say, especially like if you don't know exactly like what you did or what exactly is injured, or like there wasn't like a specific instance, it's probably even gonna be harder to like pinpoint exactly what is causing the pain. So you'll have to work through like a few different things to find because I feel like I've had to deal with that a lot before on like the weird times I do get hurt. Like I have to work through like a bunch of different things to determine like what actually is helping, because some things you're like, oh yeah, that'll definitely help, and then it doesn't, which is always weird. And then you find something else that you're like, oh, okay, cool. Like, and I think, well, I mean, like I said, I haven't been hurt that bad that many times, but there have been a few times that I've gotten decently hurt to where I couldn't lift or was having issues. Um, I still remember one, it was like 10 weeks out from the showdown. I partially tore my what's called sub subclavious, I don't know, whatever little muscle under the collarbone. I could not squat bench or deadlift without pain. Ten weeks out from a meet.

SPEAKER_01 30:30

That was wild.

SPEAKER_00 30:31

Um so we found things that I could do. So like I could high bar squat up to a point before it started hurting, and then that was fine. I could Cadillac bar bench, I think, but not actual bench.

SPEAKER_02 30:44

Which is weird because that's like more range of motion. Yeah, but it might have been a little bit more.

SPEAKER_00 30:47

But it was the angle, yeah, it was the angle of it, and then eventually we went to like block presses and till I could like touch my chest again, and then weirdly conventional deadlifts were fine, but sumo wasn't. So, like I think part of it too is like doing what you can do, even if it's not what you want to be doing.

SPEAKER_01 31:03

Yeah, 100%.

SPEAKER_00 31:04

Whatever the weight is, whatever the movement is, whatever range of motion it is, working through something is going to be better than just doing nothing.

SPEAKER_01 31:12

Yeah.

SPEAKER_00 31:12

Um, even if it sucks and it's boring and you don't want to do it, doing something less range of motion, less weight, whatever is going to help you continue to progress once you have injured or well healed from your injury and like worked through whatever issues.

SPEAKER_02 31:27

Well, and doing something is always better than doing nothing, guys. So like that's definitely always gonna be a win. And uh, you know, I think like Liz said, like when you're when you're injured, like you're not going to be able to necessarily do, like if you're a power lifter, maybe all the lifts to like comp standard. But uh, you know, if you can still do some stuff, you'd be surprised at what your body remembers when you come back from being injured, you know. Uh, because the thing is, is like I just said, like I shared earlier um in this little segment, like Liz is just strong, she is a strong human being. So, like she needed to, you know, do a little flip the switch the other day, switch over to conventional. How is she able to do that? Because she's strong. Like, if she only trained sumo and did zero accessories and never pushed accessories and whatever, that would not be possible. Um, so being strong is never gonna be a bad thing. That's something that uh Mark Bell used to say, which is so true, is like, you know, strength is never a weakness, it's never gonna be a bad thing to be stronger. So if you maybe can't train in this aspect, that's okay. We can train this, this, this, this, this, and this is gonna help us be stronger when we come back from this injury and this aspect. Um all right, so next question is what are your biggest gym pet peeves?

Gym Pet Peeves And Etiquette

SPEAKER_02 32:42

I already thought about this earlier.

SPEAKER_00 32:45

Um I don't know. I guess if you already thought about it, you can answer it while I think about it. Okay.

SPEAKER_02 32:54

Um, so my biggest gym pet peeve is just one. Because I don't know. Overall, I like the gym. And we own our gym, so it's a great gym. I don't know. We have awesome people in it. Um, I think the biggest pet peeve that I do have is sometimes people um seem to misunderstand that the gym is for everyone and it is a public space, you know, like we have a bunch of different members, and not one bar, one plate, one rack is just for you. Um, you know, like everybody gets to come in and share the equipment that we have at our studio. And uh I think the reason why it's a pet peeve of mine is because you're missing the point of going to the gym. I think if you focus too much on like, I need this equipment and I need this to be alone all by myself and I want to train. Like, if you truly feel like that, I honestly think it'd probably be best just to have like a home gym or something like that, um, which is fine. There's some people that have home gyms. But if you come to a gym and you pay like for a membership, whether it's our gym or any other gym, uh, part of the experience is the other people. Um, and you're gonna miss out on some awesome time um working in with other people uh that you you're not it's really hard to like quantify that, to be like, well, you're gonna be missing out on this exact thing. Like, I can't really do that for you, but what I can say is I've been working out for well over a decade every single day. Like, I don't, you know, skip, I mean, I have rest days, but like every single day that I meant to train, I'm I'm at a gym. And there's just so many great opportunities to work in with other people and to see them succeed and to help them succeed, and they're gonna help you succeed. And it's like always gonna be a better time working in with somebody. So I think that's gonna be my biggest pet peeve is when I do see that, and it's like, oh man, like not only are you, you know, kind of being stingy with the equipment or something like this, but you're also you're missing like a huge factor, huge positive, in my opinion, of even going to a gym. And that's the other people and the community that we've built, which is a fantastic one. What's your gym pet pee?

SPEAKER_00 34:59

Well, I was thinking about a lot of them. Oh well, no, no, no. I think I used to have a lot.

SPEAKER_01 35:04

Okay.

SPEAKER_00 35:05

Like before, like when I was like first starting out, like there was a lot more things that I think used to bother me when I was newer to lifting or like scared of lifting, or like things like that. Like, yo, someone would walk in front of me and I would like, I can't lift. You're you're standing somewhere in my any what any bit of peripheral vision and I just couldn't lift. Um, but now like I don't care, I just kind of stare through people. Yeah.

SPEAKER_02 35:31

Um I was just gonna tell you that. I was like, you just kind of stare through.

SPEAKER_00 35:35

But I couldn't understand that. So like, and I feel like a lot of the pet peeves, like that kind of like weird little stuff, doesn't really bother me anymore as I've like grown and matured as a lifter. I also think a lot of pet peeves that I probably would have, um I don't have them because it's our gym. So like people who don't clean up their equipment or people who leave it a mess or like destroy stuff, like all of that would 100% bother me. Like that would drive me crazy. But I feel like we have a good community here of people who like don't do that, like they take care of our gym for the most part. I mean, obviously, sometimes people leave out a band or a bar, like it's not like that's just an accident. But like I just I know I see all these posts and like of other gyms and you know, commercial gyms and stuff like that, where it's just like a disaster where like people just like disrespect the equipment. Yeah, and I feel like that would definitely be a would be a pet peeve, but like it's not something that I have to deal with. So I think probably the only thing that I can really think of that is just something I guess I could still kind of work through, but like when I am getting ready to lift, especially something heavy, yeah, and someone tries to talk to me and have a conversation with me. Um I don't mean like don't talk to me when I'm working out, but like especially if it's like a top set, like if I'm trying to squat 400 pounds, I have to go into a very different headspace to be able to do that.

SPEAKER_02 37:02

Hey Liz, can I change my billing date? Yes.

SPEAKER_00 37:05

So I and I'm not saying like people can't talk to me when I'm lifting, because I have seen some gym owners and trainers will make posts about that. Like, do not talk to me while I'm lifting, like while I'm training. Like I get it. Like sometimes that's just you have to do it. But I guess like it's it's when I'm trying to lift, especially if I have headphones on and I'm like setting up, like wrapping my wrist to go up and like squat 400 pounds, and then someone comes and asks me a question. I think like I don't know. I think that is probably, I guess, a little pet peep. I would not say it happens all the time, but no, but like if it does happen, it because it's hard because it pulls me out of whatever headspace I'm in. Um, I've gotten better with it where I'll just be like, hold on, let me finish this lift and then I'll like talk to you or answer about it. And again, it it's not all the time, and it's not, you know, don't talk to me anytime I'm training. So like I don't want it to come across as that.

SPEAKER_02 37:57

But like I mean, it's not understandable. I think you know, I think a lot of things uh with you know being a power lifter and in the gym, it's like like people they see you all the time. So they're just like, oh yeah, that's Liz lifting weights. Yes, and you're very good at what you do, and I think you know, someone might see you squat 275 and 375 and just be like, it's the same. It looks the same. Uh, you know, there's Liz, she's squatting, and they they just may not understand, you know, the difference between like 275 for Liz. This is easy work for uh 375, we need to get into a little bit different headspace. And I think another thing that I've thought of over the years, because this happens to me all the time, um is you know, I think some people like they're just they're also unaware. I think it's I think it's generally unaware um because like they just haven't maybe like pushed their body to like those kind of limits before. Which is fine. Yeah, you don't need to do that. Um, but you know, I think I think when that happens, you know, I'll try and I'll try and answer what I can, or I just have what's called uh selective hearing and I don't hear you. Um because at the end of the day, I mean, like Liz is saying, I mean, like all jokes aside, some of the weights that we're lifting can literally like kill us. So like I need to be focused on what I'm doing. Yes um and that's gonna take paramount. But I always make sure, you know, if I uh have that going on, I'll I'll after I finish the lift and take a breather for a second, I'll go up to you know, whoever to ask a question. Yeah, answer them. Because that's what I'm saying.

SPEAKER_00 39:24

Like I'm trying to like, I don't want to be mean about that. I feel like it's fine, and it's not like it's not the rest of my training either. Like I'm warming up, whatever, I'm doing accessories, whatever. It's like literally like the maybe last warm-up and like the top set. Like same for me, I just I need to be in a different head space for the kind of things that I'm doing right now.

SPEAKER_01 39:43

Yeah.

SPEAKER_00 39:44

And so I guess, and I don't know, maybe that would be a pet peeve for anybody who's like trying to get into that headspace. Oh, absolutely.

SPEAKER_02 39:50

I think I I would say in general, I feel like we're very patient compared to even like a lot of people that post online about stuff.

SPEAKER_00 39:57

I'm like, Yeah, well, and I'm not even saying like maybe even like gym owners and like other trainers, like I feel like there might just be like I feel like a lot of people just whatever, powerlifters, elite powerlifters, whatever you want to call it. Like when you're getting ready for that top set, like I don't care what you're doing, if you're just hanging out at the gym working out, you still probably don't want people coming up and talking to you.

SPEAKER_01 40:14

Yeah.

SPEAKER_00 40:15

Because you are trying to lift heavy weights.

SPEAKER_02 40:19

I mean, like I said, it's literally like weight that could like potentially take you out.

SPEAKER_00 40:21

Yeah, so if you focus on what you're doing, I would have that problem regardless of if we owned the gym or worked at the gym or not. Like if someone came up to try and talk to me anywhere I was when I was trying to do that, I think that would just be something that would bother me.

SPEAKER_02 40:36

Well, honestly, I think a lot of it is like, you know, since we do own the gym, we we're here, we're operating, own and operating the gym. You know, we feel a responsibility to you guys. Of course, we want to make sure you're having a good time, uh good experience. So I think if anything, that's probably what makes it more you're like, oh man, like now you need to be nice internal. Yeah, you're like versus like if you were just at a gym, you know, if some random person came up to you and started talking. Yeah, yeah. Because of course, like, you know, like, and I I think that's the thing is like, you know, I think when you're when you're lifting something super heavy, you gotta be super focused. And I just think sometimes there's not enough time to fully like go over to somebody and say, hey, like, just give me one second, I gotta lock in for this. Sometimes I do do that, but there are times where I'm like, I'm already the process is already hold on, the process has already started. I'm like, I'm like logging in.

SPEAKER_00 41:22

Um you see like all those videos of people online like coming up to someone with their headphones saying, like if you're thinking like even just like at a commercial gym, like because I remember I went to one, whatever, it was a couple years ago when I was like back in Illinois. And like, if someone would have come up to me even there, like I don't know anybody, and like someone did come up to me and talk to me, but it was like after I was done lifting. But I was like, yo, if they would have said anything to me like right before I was lifting this, like I don't know if I would have been very nice to them.

SPEAKER_02 41:51

No, no, you could be nice, just selective hearing.

SPEAKER_00 41:53

Oh, I didn't even know.

SPEAKER_02 41:55

I didn't even see you there.

SPEAKER_00 41:56

Um, but yeah, so, anyways, I guess that would be like a lot of the pet peeves I would probably have like don't have because we have such a good like gym and community of people here.

SPEAKER_02 42:06

Um yeah, I just have the one. And like uh like I said, that's how honestly not even pet peeve, more just a recommendation. Because I mean at the end of the day, people are gonna do what they're gonna do. That's fine. But when I do see that, I'm like, ah, you're missing the missing the point, man. Um, so anyways, all right. So

Running Training While Keeping Muscle

SPEAKER_02 42:22

our last question uh is uh somebody asked, so they're training for a long distance run, which I would need a little bit more detail on all this to be clear, but I'll just answer it with the information provided. Um training for a long distance run, want to keep muscle, uh, like the muscle that they've built, but don't necessarily have time for the gym. Uh so this is an interesting one. Um, I'm gonna give you two answers. So, number one, so like how do we balance it? Number one, uh, me personally, I would try to make some time for the gym at least once a week just to get some resistance training in, uh, especially because the majority of your training is gonna be body weight, basically, because you're running.

SPEAKER_00 43:03

And resistance training can be helpful for running too.

SPEAKER_02 43:05

Yeah, that's okay. Yeah, that's the other thing is that you know, adding some, keeping some weights rather in your program, like uh, you know, this person asks, they've already built muscle, assuming with weights, um, you know, keeping that in your program is gonna help make your body and keep your body more resilient to the runs. Running is inherently it's a lot of impact. It's like a low-key exercise because you're like, oh, I'm running. But like if you think about it, it's like thousands of impacts. Uh, you know, every stride, you're like impact, impact. So you want to be strong. Um, so me personally, I actually would have at least one day where I'm training in the gym. And if I just had one day, I'd probably focus definitely on some squats, some lunges, probably some RDLs or some sort of deadlift hinging motion. I'd also probably focus on some core stuff and maybe like a little bit of upper back. If I had to narrow it down to like some exercise groups, that's probably what I Would do and you could do that in a day, and honestly, you could probably do that in like an hour if you you know were managing your time. You had a good uh you could always because it doesn't even pair that with the run. No, you could always pair that with a run as well. Like you could head to a track. Um, this person I know has access to the gym on base, so like you could go to the track, maybe do some like 400s um as like a nice warm-up, then head inside and hit like an hour lift. So total time, hour 30. You know, you're in and out. Uh which if you're preparing for a long distance run, you're probably running for an hour 30. So um having that, I think would be probably what I would recommend. Um and I would have, and then if you know, if you can, you know, commit to that one day of the gym, then I would also add in probably some stepback lunges, maybe some step back lunges off of a step, so you can get a little bit more glutes and hamstring, walking lunges, push-ups, sit-ups, uh, side planks, regular planks. Um I'm trying to think. Probably, I mean, definitely some squats, pull-ups, if you have like a pull up bar available, so that's no weights, but if you just have a pull-up bar available, that would be fantastic as well. Um, and I would try and add those other body weight exercises in um twice a week. So three times a week, you have some sort of weights and/or bodyweight exercises, and then I'm gonna guess you're probably running three to five times a week, depending on your program. Uh, so that would be like my optimal answer. Now, if you do not want any weights, because this person asked specifically no weights. So no weights. Um, I actually think you could if I'm doing a long distance run, I'm probably doing one one day a week, I'm really hitting that distance, right? So, like I'm that's gonna be a specific running day. Honestly, every other day I would probably do some exercises and combine with my run. I would probably have the run first because this is my priority. So I'd hit whatever my running workout is, whatever my garment tells me to do. Um, you know, and then after that, I'm gonna hit some lunges on one day. Maybe I would do something like this. I would do lunges and push-ups one day. Next day, squats and pull-ups. Um, next day, maybe I do planks, side planks, and push-ups. 98. Always crazy. Um anyway, so I would pair two to I would pair two to two to four bodyweight exercises. I would do five sets for sure, and I would do somewhere in the 10 to 20 rep range. So, and I would just do that literally after you run. That's how I do it, just because that's gonna be the most efficient. Uh, because trust me, after you finish that run and then you get sore or you got other stuff going on, you're not gonna be like, all right. I mean, you maybe, maybe, but I would for the best chance of success, I would just pair it with your run. So you hit your run, your body's gonna be warm, you're gonna be uh loosened up, ready to go. You don't really need to warm up. So that kind of saves you some time. And then you can jump right into those bodyweight exercises. Like I said, I would probably go five sets um and I'd start with 10 reps and then maybe go up to you know 15, 20 if it gets easy. So that's what I would do if you want no weights, because that was uh what they were saying specifically.

SPEAKER_00 47:06

I mean, something to do with that. I don't know if the no weights just means like not going to the gym, maybe, but like if you are just doing like with the run, like the bodyweight stuff, like you could hold some kind of weighted something from your house. Like if you wanted to get like a little bit of resistance without actually like going to the gym and you don't have weights at your house, like I don't know, grab like a backpack full of books and then do some squats and lunges with that, like give you a little bit of resistance, maybe, or like a weighted vest. I don't know if you maybe rock with a weighted vest or something. Just because like I don't I mean, I don't know the full situation, obviously, but like if you wanted to do something more resistance, like build like keeping and building maybe a little bit more muscle without maybe it's not necessarily just like weights, maybe it's taking the time to go to the gym. Yeah, so like I don't know, maybe that.

SPEAKER_02 47:50

Yeah, and if it if it is like taking the time to go to the gym and you do have weights at home, well, yeah, then some exercises I would do I would do with those weights would be squats, lunges, some sort of row, like a pulling exercise, uh, maybe some deadlifts. Those would be my target exercises.

SPEAKER_00 48:06

And I think something that would probably be also important to make sure like you're maintaining muscles, making sure your nutrition is like dialing.

SPEAKER_02 48:12

We gotta make sure we have the nutrition dialed. You need to make sure you're eating enough protein uh to maintain that muscle mass so you're not losing it. And you need to make sure you have enough calories to where you're not in a huge calorie deficit because running, you know, can tear up the body. We want to make sure we're feeding the body so that way you're not losing that muscle that you've worked so hard to gain. Um and yeah, I think, and one more thing on that, which is just kind of the philosophical reason for like my answer. So if you're like, okay, why? So the reason is this so when you're running, you're just doing bodyweight stuff, right? If you're training for a race, it's just gonna be you and your body weight and maybe some gels, whatever, right? Uh so you're out there, and you are only going to be training if you have like a line, and this is like your body weight, and this is like the resistance that your body weight has, right? You're only going to be doing using this for your competition uh and for a lot of your training. So if you only do this, then it's gonna be very difficult uh for your body to over time continue to maintain that muscle that you've maybe built that allows you to do all this, right? Like it allows you to do all of this with the muscle that you've built. And if your body's only needing this, well then over time it's gonna shed this, right? It doesn't need it. Why would you keep it? The thing is, is like Liz said earlier, this is part of what's allowing you to do this at a high level, right? So that muscle you've built, that strength you've built, is part of what's allowing you to run and what's allowing you to train for this long distance run. So you want to make sure you're still tapping into this kind of level of resistance, which generally you'll need to do some sort of resistance training, whether it's like adding some sort of weight via backpack, actual dumbbell work, um, barbell work, what have you, you need to tap into that resistance so your body doesn't forget what it feels like, basically. Um, and it's like, oh, okay, we still need this muscle uh because you don't want to lose it, like you said in the question, right? So uh in order to do that, your body does have to feel that kind of resistance. Um, and you can create uh you can mimic that feeling with body weight exercises, but it's gonna be very difficult to actually create that stimulus for your body because at the end of the day, it's still gonna kind of recognize like I'm just doing air squats, you know what I mean? Um, so and you know, you're training your muscular endurance with the running, so to actually keep that muscle mass, like you're trying to do, uh, nutrition on point, and then adding in some resistance training, even if it's just a little bit, it's gonna be super helpful. So, yeah. All right.

Seminar Update And Where To Follow

SPEAKER_02 50:38

That was our final question.

SPEAKER_00 50:40

Sounds good.

SPEAKER_02 50:41

We're back. Fortis After Hours Podcast is back. Um, we'll be back next week with another episode. And then the following week, we have our friend Trevor Trevor Jaffe coming in to Fortis um for a seminar, which we're super excited about. Uh, it's a fantastic opportunity, you guys. If you haven't already signed up, make sure you guys sign up. There's still some spots available. Um, but yeah, the gym will be having some altered hours Saturday and Sunday. Um, well, Sunday.

SPEAKER_00 51:07

The 22nd and 23rd.

SPEAKER_02 51:08

Yeah, 22nd and 23rd. And uh we'll be having Trevor in town for a powerlifting seminar. This is a great opportunity if you're not already signed up, whether you're a coach or an athlete, to learn from like one of the best minds in powerlifting. He's a good friend of ours. We've kind of developed a friendship over the years. Um, we first met him at Meets that we were at, and then we actually went to one of his seminars, which was a fantastic time for us. Uh, kind of almost like continuing education, learning from another uh great mind in the sport of powerlifting. He's been doing it for over 20 years. He's coached multiple all-time world records, so meaning he's had athletes that have hit the heaviest weight in the squat bench or deadlift, one of those of all time, period. Um, so that's an awesome opportunity. We won't have a podcast test that week, but we will have one next week. So stay tuned. Um, but other than that, make sure you guys are following us. If you are not already, check out our YouTube. Like I said, I'm putting a lot of work um into it this year, and I will continue to do so. So make sure you guys subscribe on YouTube. We also have a video version of the podcast if you're watching it. Hello. Uh, if you're not, check it out on our YouTube channel, following us on Instagram and TikTok. Um, I broke down and started TikTok. Who knows? I might start a Snapchat. You know what's really funny about Snapchat that's like really popular right now? Like Snapchat's all popular with the kids. Snapchat was invented when I was in high school, which is so funny. So like I probably have like one of the first like.

SPEAKER_00 52:29

Yeah, I mean Facebook and Instagram were also invented like a long time ago.

SPEAKER_02 52:33

Yeah, but like I don't know. For some weird reason, just like sat I think Facebook was like already a thing when I was in high school.

SPEAKER_00 52:42

Yeah.

SPEAKER_02 52:43

What about for you?

SPEAKER_00 52:44

Yeah.

SPEAKER_02 52:45

At least out of my space.

SPEAKER_01 52:46

I did.

SPEAKER_02 52:47

Anyways. Uh thank you guys so much for tuning in. We really appreciate you guys' continued support over the years. Um, and we'll see you guys in the next one. Peace. Bye.