SPEAKER_02 0:01

Hello everyone. How are you guys doing? Welcome to this episode of 925 Wellness Podcast. Today we are talking about fitness for fully booked dads. A lot of my patients and clients are male patients and their dads. And guess what? They tell me, no time to work out. And this is one of the biggest excuses I’ve heard from men, which I’m like, how come? There has to be some time, right? So every understand, you know, their point of view between the nine to five or your business, the school pickups, the bedtime routines, the emails that never stop, right? Where in boxes are like always exploding. I don’t know about you guys, but mine is. Exercise is usually the first thing to get cut out of your schedule. So in this episode, we are gonna try to make it easier for those fully booked dads who are like feeling overwhelmed at this time and they’re like, we don’t know what to do. So maybe, you know, there are like 20-minute slots you can find during the day. Maybe you can just stack it on top of another habit. And I have a super awesome guest with me today who’s gonna help us understand why busy dads don’t need more time, they need a better plan. Joining us today is our guest, Brian Coach Brian Pirana. He’s a men’s health coach. I thought that he would be the right person to talk about this because he primarily works with men. And he has over 23 years of experience helping busy professionals improve their body, energy levels, and day-to-day habits while still leading at work and at home. And he has helped so many clients throughout his work and career as a personal trainer, CrossFit gym owner, an online coach, and he has also coached an Olympic silver medalist, a two-time Olympian, and a CrossFit world champion. So he has quite a few accomplishments under his belt. So welcome to the podcast, Brian. How are you?

SPEAKER_00 2:24

Thank you, Aisha. It’s so great to be here and guys listening in. This is a call out to not make you feel bad about not working out or any of that. It’s to let’s figure out what is the best approach, the best way, the best reason why it is important for you to actually work out in the first place to take care of yourself. Those are some of the underlying things that we need to figure out for you listening in here to prioritize this a little bit more for literally just longevity sake, functional, functionality as you get older. And probably even more importantly is being able to be present with energy with your family and the things that you’re doing right now.

SPEAKER_02 3:07

Absolutely. I think energy is a big aspect and a big component of making time for yourself, especially because otherwise you’re gonna be fatigued and you’re not showing up as your best self for your kids, for your family, or and or at work. So let’s talk about something important because before we dive in, I wanna just give a shout out to all of our listeners. And I want to make sure that when they hit play on this episode, they know what they’re what we are gonna talk about. So what can they expect to walk away with this next 30 minutes that we are gonna dive into this topic?

SPEAKER_00 3:45

Yeah, we’ll certainly talk about simple, easy ways to start prioritizing yourself with exercise. We’ll find ways and times in your schedule to figure out what would be the best thing for you to do at no certain times. We’ll talk about even why it’s important to take care of yourself so that there’s underlying reasons more than well, my doctor keeps telling me I need to work out and lose weight, right? That’s a reason, but it’s not a powerful one to make sure that you actually do it. I’m sure there’ll be a couple other things that we come across. We certainly want to start with logic, but we want to tie in some emotion and some energy behind this, because if you’re a fit father or fit male, you’re gonna have energy competence and you’re gonna feel younger, which I think we all want, regardless of male, female, any of the you always want to feel younger and more energetic and youthful. And so we’re gonna find some ways to do that too.

SPEAKER_01 4:42

Absolutely.

SPEAKER_02 4:42

That’s a great takeaway to walk away with. So, Brian, you specialize in fitness solutions specifically for men. Tell us a little bit about it. What made you focus just in that direction instead of uh general fitness coaching?

SPEAKER_00 5:00

Yeah. Well, I’m 43, I’m a man, I’ve got four kids, I’ve been uh self-employed since 2010. So uh I’ve been saying in commission only, in a sense, since 2006. I have just sought out and got clients and people that were interested in improving their health to work with me. Why men more specifically now? Because I’m in this age range and it’s a lot easier to talk to my peers. I do take care of myself, that is a priority, but I am just as busy, if not busier, than a lot of people that come to me. And we’re not trying to, you know, like measure up against anyone else’s busyness, right? But if I’m able to figure out a way to do it with four kids, uh 16 to 11, three boys and a girl. I’m teaching one of my kids to drive. The other one has a license. We’re trying to figure out if we should buy another car, and then the insurance is gonna go up yet again in December. And we’ve got my wife has two businesses, we have four cats, we’ve got a dog, thank you. COVID emotional support, animals. We travel a lot. We just got back from Alaska on a cruise earlier this year. We had Machu Picchu, Peru, with the family as well. So there’s a lot going on, but in this age of life, there’s also a lot of responsibilities. And if you’re not at your peak physical condition and physically, you will be behind, you won’t be able to keep up. I don’t, I’m pretty sure a lot of people are feeling it now. It’s just this fast forward pace of technology, of we got inflation, we’ve got all these responsibilities that all of a sudden it’s like, holy moly! And if you have a 40-inch waist or bigger, your neck 17 inches or larger, you’re stacking chronic illness or at least an increased risk thereof of heart disease, heart attacks, blood pressure, cholesterol, diabetes that you do not want those. It’s like driving around your car with a flat tire, and you’re the one who went out and slashed the tire and just trying to drive around with it because your physical body can’t hold up. So these are some of the reasons why I literally am feeling it myself. And how can I help other guys really extend their their quality of life, get them feeling useful again, and keep up with all the the pace that that we’re dealing with right now?

SPEAKER_02 7:29

You’re absolutely right. I think we are all like kind of very, very busy, or our schedules are overbooked in our own way and sense, right? So and on top of it, just like you explained, like there’s not only the fact that we we are short on time or we feel like we are short on time, but also on top of it, mental stress, which includes like financial stress, especially if you’re a dad, and this uh this episode is dedicated to dads. Yes, this episode is dedicated to dads and providers. So yeah, that whole thing that’s always running in in the background, like the spreadsheet that’s running in the background.

SPEAKER_00 8:11

Who do I have to read to? Who do I have to follow up with? Who do I have to blah blah?

SPEAKER_02 8:17

Yeah, yeah, yeah. And then inflation is high, and you’re like, oh no, now I need to have uh get another core for my kid. I can’t believe that like that’s coming so fast at me, like right, yeah.

SPEAKER_00 8:28

Right. I mean, we can technically work with two cars with four drivers, but things are it’s just stressful because now we have to play Django with the cars. Who’s got one? One always has to be at home, but kids and people are going different which ways, and it does combine things, so a third car would make it a little bit easier, and at some point there will be a third car because it will have three drivers, uh three kids driving at some point.

SPEAKER_02 8:56

Which is a good thing to have it, yeah.

SPEAKER_00 8:58

It is and and it’s like the dad in me is like so proud, but also then the the the provider in me is like, oh well, there’s more monthly expense and more risk for my kids to be out there driving. And they’re good drivers, fortunately, and they’re good students and and all these things, but it it’s it is worrisome on parents, period, to to have this this aging kids phenomenon, uh aging parents phenomenon, and then stuck in this career path, not necessarily stuck, but you’re you’re locked into whatever you’re doing, and it’s very easy. I could I can feel how people could crash into a midlife crisis right here if they weren’t careful, right? With all the stress building up and no way to to uh you know the stressful need for yeah, yeah, to to to release the kettle in a sense, and that’s where exercise can come in to burn off the stress and to deregulate that that intense stressful energy.

SPEAKER_02 10:00

Let’s talk about that a little bit more because I think this is something that a lot of people kind of don’t realize that actually exercise is a great tool for stress relief, right? Or and or stress management. So somebody who’s like the uh dad or the dad’s listening to our podcast right now, they’re like, but Brian and Aisha, you guys don’t get it. This is your profession, like you know, I mean, for you it might be a priority, but for us, it’s like I can’t find time. So let’s walk, you know. I want you to walk us through it. If a dad is coming to you as a client and saying, Brian, like seriously, dude, I really want to prioritize myself.

SPEAKER_00 10:51

We go with the very last call I had last night at like 10 p.m. The guy says he’s over on Pacific Coast, so it was like 7 his time. 10, I’m in East Coast. So I’m talking to him, he says, Brian, I’m not working out, I haven’t worked out for weeks. Like, so what’s going on? I was like, I haven’t really been sleeping. Okay, so what’s going on? What are you doing at night? And come to find out, he’s watching a show that starts at 10-ish and ends at midnight-ish or something, or 12:30 because he watches Door 3. And and the problem is that we all waste time. It’s a faculty of just being a human being, it’s just part of it. Right, even the most efficient people, productive people will still waste time doing something that’s unproductive. I do it, you do it, the listener, even if they don’t want to admit they are doing it. Some people can leverage time a lot better than others. Just think of Elon Musk and Jeff Bezos, right? They are leveraging time heavily with lots of other people to help and lots of other tools and resources to help create, say, Amazon or SpaceX or what Tesla, whatever, right? So we have these, some people are really good at it, and other people are really poor at it. And for this gentleman, he didn’t prioritize his sleep by because he was watching a show. And yes, we all have the right to have some form of entertainment, but he was doing it by himself. It was going longer than it should uh into the wee hours of the morning, which then cuts into his sleep, which then keeps him from getting up to work out, and then he has a choice. The choice is is the show more important than working out, or is working out and staying fit and working towards your health goals more important than the show? Then he has to choose, and that would just become the conversation. And Martin is his name, said Martin. Which one is more important to you? I mean, I can’t tell you, I mean, it’s obvious, right, which one should be more important to the other, but we just have to make sure that we are prioritizing the things, and with those times that we have for entertainment, we need to look at it for in my situation. I’m going to any free time, I’m working on the business, I’m working on growth. I’m doing this, yes, I do prioritize stuff. I have my buddy coming over today. I actually rode eight miles with my son before he goes to school tomorrow. I made that a priority to cut out two hours and go, you bites with Maxwell, my third. And but the rest of the day is gonna be full go with everything else I have to do, client fulfillment and everything else in the background. And any free time, I’m I’m not gonna watch a show. It’s just not important, it’s not relevant, and so I deem different value to those things. Now, if someone’s in poor health, it will catch up to you, it will cost a lot more than you want to give to it time, money, energy, have a heart attack and let me know how that goes afterwards. It’s going to be very costly on multiple fronts, not just like, oh, I’ve got insurance, I’ll cover. Okay, that’s fine. But your physical health is and your heart is at a major, massive, stressful event that will compromise the quality of your life potentially and beyond.

SPEAKER_02 14:26

So that’s true. So if a dad comes to you, and I bet a lot of dads who are your clients, you’ve probably come across this scenario where they come to you, they’re like, you know what? I used to be in great shape. Right. And now they’re not feeling good about themselves, right? Just because of all the circumstances and all the things that have all the extra responsibility on their shoulders, right? And we touched on those earlier. And they also feel like anything short of an hour in the gym won’t count. So now they’re like, we would just rather skip it. What would you say to someone who’s in that position? Right.

SPEAKER_00 15:13

One, we are probably trying to relive our high school glory days in that situation, right? Back in my 20s, the hardest question I had for myself in the day was how far am I going to run? Wildly different to than today, of can I even think about running or not? I don’t know. Okay. And I have to plan my day accordingly around my schedule to facilitate that. Any type of movement is going to move us in the right direction. And it varies depending on the person, of depending on where they’re at, their fitness level, how much weight they do or don’t need to lose, or if they’re weight maintenance, what their overall goals are. The very last guy that I spoke with is doing a bike race. And he’s got that’s coming up in 12 days, and then he has another one in November that’s a 24-hour bike race. Therefore, exercise has got to be a major priority in his world, and his schedule will dictate and show you that because he is riding. Now, certainly he can he just rides out of his house, he lives in Salt Lake City, he goes straight up the mountain. But other days he has to do more time-efficient workouts and more power output on his indoor bike setup. So we have a lot of different tools that we can use from just body weight to videos on YouTube or the good old beach body back in the day with Tony Horton, or we actually go to a gym. But we want to make sure that it is convenient, it is something that you enjoy. It is around or hopefully with someone that you can use as accountability, as support, as motivation to dig and push. Uh, that’s what I do with my friends. I will book calls with them, and that’s how we spend time together is exercising and talking about life and kids and everything, rather than doing other things like going out to a bar or going out to eat or whatever. That’s just not how I want to spend my time because it’s so limited. And that that ends up being the priority of all of a sudden you are inviting people to go for a hike or a ruck. Like, let’s do a ruck instead of just go sitting down and eating food. You can eat food at other times. Let’s use this time a little more wisely, or walk and talk with your wife, or walk the dog more. There’s go play with your kids. We can facilitate exercise and activity in other different ways that don’t require a traditional gym membership here to create the result. And if you are paying attention to your food, then you don’t have to work so hard. We cannot work a bad diet. That’s always been said, and it’s unfortunately true. So if you just eat an appropriate amount of calories and then allow your day-to-day life and activities of even just getting 10,000 steps in, it can work. So at the very least, we can put in a 20-minute socket start worker, something as simple as push-ups, squats, and sit-ups, 10 reps each, and just do that for 20 minutes, and then you’re done and you’re moving on and try and get 10,000 steps as a good baseline throughout the rest of the day, as an example.

SPEAKER_02 18:33

Yes, those are all wonderful tips, honestly. Like, yeah. And they can apply not only to busy dads, but anybody, anybody who’s like crunched for time. Yeah, exactly. Anyone listening, crunched for time, has a full-time job, has a family, this is it. This is the magic formula. There is no magic formula.

SPEAKER_01 18:53

Yeah, it does.

SPEAKER_02 18:54

Right. But I want to touch upon something you just said that a lot of times we are thinking, oh, okay, we need an hour in the gym. Yes, okay, two days, uh two days a week, yeah. If you have like uh some flexibility on a weekend and one of the weekdays, I would rather see them hitting the gym an hour. But that being said, just like you said, I think it becomes more of a caveat of like hitting the gym for a longer period of time if you’re not eating well.

SPEAKER_00 19:25

Right.

SPEAKER_02 19:26

If you have your nutrition dialed in, then you can do a 20 to 30 minute circuit three to four days a week and you’ll be fine.

SPEAKER_00 19:38

Yeah.

SPEAKER_02 19:39

Unless you’re training people. Unless you’re training, you know.

SPEAKER_00 19:42

Right. I like to run remind people that in the modern gym age that we uh live in, if you work out three days a week at the gym, you’re gonna be more for the rest of your life, you’ll be more consistent than humanity in a sense. So I just always like to throw that out there that sometimes we have this bar in our head of like, oh, we need to go to the gym five days a week. Well, it also has to be in relation to what you are, your goals are, what you’re aiming to, and what you have been doing in the last five to ten years. If you have not been in the gym for five years, you don’t need to be in for an hour. And thinking this old mentality of all or nothing is what’s limiting you from making progress. And sometimes you just have to cultivate a better relationship with the gym again by just going to it for little bits of time and reunite with exercise and create that that fire and that excitement and energy around moving your body so that you fall back in love with it. And that would be the easiest way. Not go all in because you gotta join the gym and be there eight days a week. That doesn’t work. And if you get hurt, then it just reinforces that oh, the gym is bad or or whatever. And that you should have you had no business doing it that much or that that hard, that intense.

SPEAKER_01 21:03

Yeah, so true. And then you’re probably fatigued too.

SPEAKER_00 21:06

So that is, yeah, yeah. Or the classic is uh run an hour or walk an hour. Which one will you be more hungry after? Running the hour. Well, of course, now if you don’t have your nutrition figured out, then you’re gonna have to you’re gonna eat more calories than you burn. And then we’re back in the same situation of like, oh, I need to go back to the gym again because I couldn’t control my food.

SPEAKER_02 21:33

Okay, let’s talk about the logistics a little bit more. And I know one of the good tips around logistics you gave was that you can have your social time uh scheduled with your friends or group of friends uh as a hike on the weekend. And I always tell my patients, like, hey, you should go with the guys and you know, for a hike for a couple of hours, take take a couple of Uh beer cans with you like on when you suck it, like go out and join them. Yeah. Uh-huh. And and same thing with your partner, too. When you come back home from work and that’s your connection time, go out for a walk.

SPEAKER_00 22:14

Yes. Don’t stare at screens next to each other, please. That’s about connecting.

SPEAKER_02 22:20

Oh my gosh, yes.

SPEAKER_00 22:21

Everybody does that nowadays, though. It’s a shame. They’re staring at a screen, holding a screen, sitting next to each other, and calling it a connection. Yeah. Unfortunately, it’s not it.

SPEAKER_02 22:33

Yeah. But okay, let’s talk about the logistics in a way that, okay, negotiating time with your partner because sometimes partners feel like neglected, fitting it around unpredictable like work schedules, people who are traveling and whatnot. Um, is there a system you recommend or does it have to be personalized? Do you have any like low-hanging fruit for busy dads that they can, you know, apply right away?

SPEAKER_00 23:01

Right. When we look at a just a given day, no matter what, we have to assess what’s going on in their the day-to-day life to then be able to understand when is the best time to do anything, to eat your food, to move your body, to keep up with the demands of of work and family and and all that. And certain times of day just don’t lead themselves to activity. For example, school starts for the whole family. Two of the kids, the older two are already back to school, but the younger two go back tomorrow. Then my workout window now goes from nine to five, roughly. Whereas now, still lingering on to summer, I could work out at 5 or 6 p.m. if I wanted to, but that’s not gonna work anymore because at three o’clock I have to leave my house to go pick them up again. And that is a 40-minute round trip when it’s all said and done. And I have to do that in the morning, and it’s about a 30-minute to 40-minute round trip. So I’m driving 80-ish minutes now every single day. That now complicates the schedule. So between 9 and 3 are the times that I need to work out. And if I can’t work out, then I have to just chalk it up and let it go. Now, certainly in the evening, I can influence activity. I can say, hey, let’s go on a walk, let’s walk the dog, let’s walk to the family, let’s go to the park and play. I can influence those decisions by then recruiting other family members to go do that because we do have a dog and he does need walk. So then that ends up being what we we need to do in this situation. And even it ends up being good for the kids too, and just the overall time together. So that ends up being, say, for my personal schedule, or there’s been other times where it’s I if I’m not working out by noon, it’s not going to happen. So then I have to make that priority around there. Or I have guys in my call to rise program. It’s a 100-8 bat loss challenge. There’s multiple guys that have an hour at work, and if they don’t do it, then it’s not happening. Oh, Brian, I’ve got meetings, this, that, and the other. And like I I can understand it, but also you you by law, you have an hour to have a lunch. So you can just not work and have a personal boundary there that you can go exercise and get away from everything and work out for 40 minutes and and respect yourself in that situation. Like, Brian, but this and that. I’m like, I get it, but you’re stepping into this situation and you’re allowing it to happen, or you have allowed it to happen for 10 years. So now that you’re going to start to work out during the lunch break, people are like, What are you doing? Why are you doing that? Like, well, I I have a lunch and I’m going to stop working and I’m gonna go exercise my body so that I can actually be more productive later in the day and not be a snooze fest by three. And and so then it becomes these these personal boundaries or these these rules or regulations that you that that may or may not be real, and I that that is something that you have to work out and you have to readjust, you have to improve your communication about what you’re doing, improve on delegating, making sure you’re not your D when lunchtime comes, and you you respect that time uh heavy, heavily, and you just don’t do it. Uh the gentleman last night that I was talking to, he is zapped by the end of work. That is not a good time for him to go to the gym. He’s completely demotivated to do it, especially if it’s on his own. So we have to do that.

SPEAKER_02 26:42

That’s a lot of people, actually.

SPEAKER_00 26:43

Yes, a lot of people. And so you’re not physically tired, you’re mentally and emotionally tired from the strain and stress of that work has, which is fair. Okay. Well, we have to find ways to frame it in a way of hey, I’m gonna go meet my buddy, or I’m gonna go meet this group, or I’m gonna go work out in this this group class. I’m going to uh I’m going to take a walk at the park because that’s a good way to de-stress. I’m going to go to a bike class, I’m going to walk with my partner, spouse, go play with my kids. Or for this guy, we decided he can go home, eat, and then go to pickleball. He’s excited about it. Nice cool. Okay, cool. So pickleball is in the evening, gym time is before work. You don’t have to wake up every single day before work. So we agreed that the next two weeks, he’s gonna go on Saturday, Sunday when he has more time to be able to fit in exercise. And Monday and Thursday mornings, he’s going to do it in the morning. So it allows a buffer in the sense of Sunday. He can get to bed at a reasonable time, get up earlier to go work. He still has good energy, and then he gets into the work week and he has two to three days to work, and then he gets up again, and he can facilitate more exercise there by the end of the week. And it’s not just Monday through Friday, he’s up early and he’s exhausted by the end of the week because he’s not using his time wisely or his personal energy wisely either.

SPEAKER_01 28:14

Okay, that’s great. So I love these tips.

SPEAKER_02 28:17

Two or three days a week, wake up early, work out, hit the gym, and then find an activity again, two to three days a week after work, maybe join a run club, a group, whatever that looks like for you, what you like to do. That would be like your aerobic activity, and that’s the best way to do it in a group who you enjoy. The other thing you just mentioned about lunch hour. I think a lot of people just give it up, you know, voluntarily and I still you yeah, you made such a great point there. But then yes, I mean maybe it’s time to set some boundaries there just because you are a busy dad. Hello.

SPEAKER_00 28:59

Yeah. Right? I am biased because of doing this for so long, but you and I both know that movement is energy. And if I was a business owner, I would literally want my team to go move their bodies in the middle of the day so that they’d be more energized and more productive to think, to step away from the works, to re-energize, to come back with a new energy level, new lens, clearer mind, and not just be dragging whatever the the leftovers of the morning were uh into the second session of the day in a sense.

SPEAKER_01 29:37

Absolutely.

SPEAKER_02 29:38

Yes, I preach this to the corporations, it’s not always fruitful, but yes, yes, I mean that’s the message.

SPEAKER_00 29:47

Yeah, it’s still like you’re just gonna work like a computer, which is that’s what humans are.

SPEAKER_02 29:53

Yeah, I know. So, okay, let’s just summarize and real quick.

SPEAKER_00 29:58

I want to throw one more thing in there. It just came to mind was that sometimes when someone says, Hey, I don’t like the way I look or I feel or I saw myself in a picture, my doctor’s been on me, the blood panel’s not good. I had an event, some sort of a chronic or an acute event that is causing me to reach out. And that’s usually why someone stops and then starts to pay attention, stops whatever the life there was, it starts paying attention. So then we start working on these habits and behaviors. Sometimes it’s an unfortunate slap in the face that you realize that your day-to-day life is so sedentary that you literally have to walk for two hours straight after work to get 10,000 steps because you don’t move at all. And you don’t have to do that. You have a choice at what you choose to do with every single day of your life. And if you’re stuck in this nine to five, or it’s more like eight to six or seven, sometimes eight o’clock, and you’re sitting all day, you can go do something else. If especially if it’s at risk of your health, you can go find another profession, another career. I mean, go open up a lawn care business. You will you’ll go from zero to two thousand steps to twenty thousand steps every single day, and movement won’t be a problem. You’re like looking for the couch to rest now, right? So you can literally change your your career, what you do every day, to to as a wake-up call and a sense. So I’m not advocating of like you changing jobs and stuff, but that might it it just becomes such a a slap in the face, and I use that strongly, that phrasing strongly to wake up. Your your day today life is is literally killing you. And I’ve had so many people come with outrageous cholesterol numbers, blood pressure, their A1C. I had a guy that was nine yesterday with an A1C show up, and he’s like, I need help. Yes, you do. We’re getting close to you gonna lose a toe here at some point if diabetes keeps going unchecked, because that’s a ridiculously high A1C, and you nick your toe on something, you’re it’s it gets infected and then it just goes downhill from there. That’s bad, real bad.

SPEAKER_02 32:22

I was actually having a conversation with one of my female clients about how as we age, you know, our balance goes uh down. We we’d start losing balance, I should say. And or the risk of fall becomes higher. Right. And once you fall and break your hip or fracture your hip, which is for most women, bad news bears. Yeah. The prognosis is not good. So, you know, you want to avoid it at all costs. And when does that prevention start?

SPEAKER_00 32:54

Yeah, in your 40s, right? And Aisha’s hinting at it, but it is a cause of mortality. You break your hip, it’s not necessarily the broken hip that’s gonna get you, it’ll be something else because of the lack of movement that comes, like pneumonia, for example. You broke your hip, and three weeks later you get pneumonia because you’ve been bedridden and it’s not good. It’s like literally uh a straight line to you nowhere. So functionality and taking care of yourself has to start in your 40s, as she said. 40s and 50s for sure.

SPEAKER_02 33:30

Yes. I mean earlier if possible. So let’s summarize finding pockets of workout time during your workday and or before going to work at least two, three, two to three days a week. Prioritizing nutrition, you know, so that you don’t have to spend too much time in the gym is also a great way to uh get healthier and stay healthier. Third would be to socialize, to create an environment where your socialization mostly is around movement. Right. And then the fourth thing that you mentioned was that after work, and that’s kind of tied into the socialization, but find a club, find an activity that you’d enjoy, and or try or two or three different activities. If you if you’re not sure, it’s been a while. Like the last time you were on a team sport was in college, and you’re like, I I’m totally out of that scene.

SPEAKER_00 34:30

I promise you. I know, I know. Like, oh, let’s go. Someone new.

SPEAKER_02 34:36

I know. I had a patient, and I want to give his example because I was just in awe of his like discipline. He used to go five nights a week after work. He belonged to a an adult basketball league. Yeah. And he’s like, I spend two hours on the court, and I’m like, your wife doesn’t mind it. He’s like, no, she actually is so happy when I come back home happy.

SPEAKER_00 35:02

Yes, yeah. He just gets to play for a little bit, and then he’s his usual self, the the one that his wife like marries wants, right? Yeah, he’s not right.

SPEAKER_02 35:13

Yeah. And I was like, that is amazing. So yeah, pickleball is great. Try out basketball. If you were active as a basketball player in your youth, no, there’s no problem going and joining an adult basketball league. It won’t be at the same pace as you did earlier, but so what? You’re still with your buddies, you’re gonna find your friends, you’re probably gonna go out afterwards to hang out two or three days a week, which would be great for your mental health too.

SPEAKER_00 35:42

Yes, yes, yes. Humans are social creatures, they need other outlets than just work.

SPEAKER_02 35:48

Yeah. So did I miss anything in this summary?

SPEAKER_00 35:51

Oh no, no. I have two great examples of some of that. Uh, episode 34 of my dream for health podcast was Lucas. He joined my Call to Rise. We lost 30 pounds. He stopped hanging out with his worker friends that he just picked up just be by proximity. And he said, I can’t I can’t live like this in a 240-pound body. It doesn’t look good, feel good. So we started working together, and through our conversations, he ended up joining a uh running group. And so Friday night prioritizing completely changed because Saturday morning he was getting up and running with the group, which then he lost 30 some pounds, and he is able to then say, Hey Brian, I’m thinking about running a marathon, and we are about 60 days away from that marathon now, and he’s been training all year for it. So this has been a massive life change and shift from who he was to who he is now, and and his relationships and all. Another gentleman sit in his 60s, so Lucas is around like 30-ish, and John in his 60s, he was episode, I want to say like 12 or 15 maybe of the podcast. But he was his cardiologist was on his back, his wife was on his back, he was 250 pounds, and now he’s at 178, and he just walks around the his his neighborhood, his work, his profession, this, and he just has this big smile on his face, and he knows that he’s taking care of himself, and the energy is just radiating out of him because that became an important part of his life. And so he’s radically shifted from a life of whatever he was doing before to get there to then to create just functionality, fitness, feeling like he’s 20. His whoop says he’s 62-ish, his whoop says he’s 49. So he’s like really proud of that.

SPEAKER_02 37:49

That’s such an amazing story. And I want to make sure that our audience members have access to your episodes again. So if you don’t mind just saying the name of your podcast, and then which episode numbers are we referencing?

SPEAKER_00 38:04

We’re referencing Driven for Health is the podcast. I’m looking up. So episode 21 is John, and episode 34 is Lucas. Those those are the last two examples. And we’ll throw one more episode 50 in as Drake came to me with outrageous blood pressure, 270 pounds, and he made a radical life change on his own accord through our coaching together to get him into the 190s, and just his life changed radically. He quit his job, he he sold off his Mustang GT Shelby. That he realized he was an F-150 guy. We had that conversation, and he’s like, Brian, I don’t know why I’m driving around in this car. It’s like fun and all, but man, it’s like a $200 oil change, and the tires like $500 each, and it’s just like the upkeep of this thing is like outrageous. I was like, Why do you why are you doing this? I don’t I don’t know. And within three days, he sold it and then bought an F-150. And man, the smile on this guy’s face, holy cow, he’s just like, oh man, I sold that that thing, I got myself a truck, and oh man, I was cruising down the road now. It’s just it was so awesome because he was actually more himself as he got healthier instead of whatever this facade was that he was putting on, trying to to keep up, trying to just work, trying to not pay attention to some of the other aspects of life in a sense.

SPEAKER_02 39:36

So thank you so much for sharing all of this. And this was great as always. I learned a lot, and I think we have very common like clients and experiences so I can relate to when you’re talking about your clients and sharing the stories. All it comes down to is finding time two to three days a week, well, prioritizing, building your life around movement too.

SPEAKER_00 40:04

Can I leave this with a workout for guys? So let’s learn.

SPEAKER_02 40:08

Let’s do that.

SPEAKER_00 40:09

If we did say five sets of 10 reps of these five exercise movement patterns, then you’re gonna be functional and fit the rest of your life. We need to do a pushing movement like a push-up, a chest press, dumbbell presses, something with the chest muscles. We need to do a pull movement, like a pull up, a pull down, a seated row, something like that. A shoulder press, dumbbells, barbos, overhead. We do a leg exercise, squats, deadlifts, step ups, lunges, and we do a core. So if you just had all five of those exercises and you did one exercise for each of those movement patterns, five sets of 10 each, you’ll be plenty fine. You’ll be fine.

SPEAKER_02 41:00

Yeah, yeah, yeah. No, I love that. I just want to emphasize don’t skip legs though. Squats, lunges, lunges are also squats, they’re split squats, um, and or deadlifts, some form of a pull for legs, which is deadlifts. But I have to say, Brian, did you take a look at my template?

SPEAKER_00 41:18

I was snooping around, you didn’t know.

SPEAKER_02 41:21

Those are the five like movement patterns I’m and I guess you know that is universal. That is it. You need two push, like shoulder and chest, one or two pull bent over rows, pull-ups, some form of pull-ups, body body weight, and then yeah, deadlift and uh push for your lower body, which is squats or lunges. Yeah, yeah. Yeah. So that that’s a that’s the simplest formula. And yes, I love the five times ten, five. Well simple. Yeah, but you could do more, of course. This is like 20, 25 minutes. You can easily get it in your lunch hour and then have a good lunch afterwards, which would be very replenishing for your muscles. So thank you again. Thank you, Brian. And this was a great wrap-up, I have to say. Great end to our call. Thank you for joining us on Instagram. Bye.