Habits and Hustle - Episode 205: Don Saladino - Coach, Film & TV Superhero Trainer, & Fitness Entrepreneur

Episode Date: January 10, 2023

Don Saladino is a Coach, Film & TV Superhero Trainer, & Fitness Entrepreneur. From training Hugh Jackman for Wolverine, to Anne Hathaway for Catwoman, and Ryan Reynolds for Deadpool Don has a lot to offer in terms of what it takes to get superhero ready. Having thousands and thousands of training sessions under his belt he offers diet, exercise, and just plain life knowledge for anyone, not just those at the top of their game. Oh, and he's one of the nicest people in the industry. Ever wondered who gets all those actors in shape for those massive roles? Wanting advice for your own fitness, diet, or business from one of the hardest-working people in the space? You've got to hear this one! To check out a few episodes visit travischappell.com/show To check out a few episodes visit travischappell.com/show Find out Jen's secret to getting anything you want out of life 👉 https://www.jennifercohen.com/the-secret-to-getting-anything-you-want-in-life Youtube Link to This Episode ⭐⭐⭐⭐⭐ Did you learn something from tuning in today? Please pay it forward and write us a 5-star review on Apple Podcasts.  📧If you have feedback for the show, please email [e-mail]  📙Get yourself a copy of Jennifer Cohen’s newest book from Habit Nest, Badass Body Goals Journal.  ℹ️Habits & Hustle Website - http://habitshustle.com 📚Habit Nest Website - https://habitnest.com/  📱Follow Jennifer - Instagram - https://instagram.com/therealjencohen - Facebook - https://www.facebook.com/therealjencohen - Twitter - https://twitter.com/therealjencohen - Jennifer’s Website - https://jennifercohen.com Learn more about your ad choices. Visit megaphone.fm/adchoices

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San Antonio, Texas. Alright guys, we made it. We made it to 2023. Happy New Year. This is going to be the best one yet. I'm not a big person in these New Year resolutions because I don't ever believe in waiting until January 1st. I believe in starting right away. Finally, my book Bigger Better Boulder has been out now for probably a week and I want to say thank you to everybody who pre-ordered it because it debuted at number one in business

and I am just so grateful and thankful for you guys. I really do believe that we all can be more bold and show up in our life in a real way with a little introspection, a little self-awareness and we can design whatever we want for ourselves. I believe in creating a rich life, and that's not just money you guys. That's about relationships, meaningful relationships,

meaningful experiences. Now, if we're not born being bold, you can learn being bold. I have a workbook in the back of the book. So it keeps people accountable, and you see yourselves getting bolder by doing these little bold moves. So we are not just acquiescing to a good enough life, but we're actually really going after

and chasing the life we want. Want this to be a two way conversation. I want you guys to leave me reviews and comments. Let me know what type of guests you want me to go after, chase after. Let me know what you like, what you don't like. Your words are valuable and they mean something to me. So please let me know. Check me out.

And Habitson Hustle on YouTube now as well. And on Instagram. Facebook now, we have a Facebook community. Here's to 2023 everyone. Let's make it the best one yet. I guys, it's Tony Robbins. You're listening to Habitson Hussle, crush it. So today in the podcast, we have probably one

of the nicest humans alive. His name is Dawn Celerdino, who is also just a fantastic celebrity fitness trainer, a fitness entrepreneur. He is literally the guy who trained all the superheroes. I mean, Ryan Reynolds, Scarlett Johansson, Hugh Jackman, and Half the Way. I mean, he does everybody. And he just has all the tips and tricks of how to get into the most fittest, strongest you. And I figured when better

else to have this guy on the podcast than in January, when we all have these new years resolutions, we're all trying to get more fit, get more healthy, and we talk all about it. And we also talk about nutrition. Side note, Sal also does have one of the best yummiest food items I've ever had. They're mud bowls with a company called Daily Dose.

They're just delicious. But anyway, listen to the podcast. I'm sure you're going to glean a lot of great information about how you can get stronger fitter and how you could really kick off this 2023 with some advice from Don. So let's go into it right now, enjoy. This is a very exciting podcast for me anyway. Number one, I'm excited. I'm very excited.

We have Don Saladino and he's a, he trained superheroes legit. I mean, if you go onto the social media page, that's what his like caption tagline is. I trained superheroes, yeah. And a few other things, but. Yeah, but you do. What did I put that up?

That's been a while. Yeah, no, I did put that up. And I do train superheroes. I've been training them for a long time. I've been training for 25 years professionally. And then how did you, okay, so let's go into the superhero thing. Because I'm fast, I'm like obsessed with. How do I get into it?

Well, yes, I'm obsessed with Wonder Woman number one. So when I saw that as you're like, you could see that with the necklace you were wearing. Right, yeah. And so on your social media, on your Instagram, when it says, I trained superhero, I was like, I'm in, I want this guy on my podcast right now. Thank you.

Of course. And then who knew what a fantastic person and guy you are? Thank you. I mean, by the way, everybody, and I'm not just saying this because he's sitting in front of me. Literally every single person, when his name comes up with other people

in the fitness space, you cannot say, you cannot hear a bad word about you. Most well liked fitness human on the planet probably. That's probably the nicest thing anyone said to me because I know, honestly, I take this seriously, like I've been doing this for 25 years professionally. I love this profession, I love this industry. This has given me so much.

At a young age where I struggled with things, the fitness in the second grade gave me my identity. It gave me confidence. It gave me a sense of myself and I made that my career. So, yeah, it's been an unbelievable 25 years so far, a lot of highs and a lot of lows, but the superhero thing was something I never expected. Hugh Jackman gave me that opportunity, by the way.

Was Hugh Jackman your first Wolverine? He was my first. He was my first. He was my first, yeah, no. He was training with a buddy of mine. The guy seemed to be Rico Wesley, great trainer. And Rico ended up, his wife got pregnant with triplets and they ended up moving. And they came and they passed.

He saw me working out in the gym and was like, would you work with me? I first, I didn't know what was going on. Like how many years ago? I wonder what every day was. It was probably 15 years ago. Okay. A million years ago, It was probably 15 years ago. Okay. A million years ago, actually it was probably 16 years ago. Because Hugh came to me, it was like,

would you work with me? And I was kind of like, you're working with Rico. And he was like, no, no, you don't understand. I'm not talking if you're working with my friend. And I kind of almost. You did that. Yeah. I want to do it.

What a takeer to you have. Thank you, thank you. But then Rico came to me. He's like, no, you don't understand. Donnie, this is what's going on. I'm moving. Rico is a great coach. So I started working with you and we worked together for almost a year and he was incredible.

And it was interesting because there's out of time, there was no social media. There was no marketing. He was trying to do some marketing on the side. I'm like, don't make this about your session. I don't want any notoriety here. I just wasn't thinking about it from that standpoint. I was so concerned with his privacy that I just didn't want him to think I was in this

for anything but getting him better. Get out. I wouldn't even get it. So we did like one picture that I end up posting like later on. I don't even know. I didn't, he did one thing for me on the tabloids, but then that opened the doors for me for like, you know,

a next scene of Calvin Klein's coming and Ryan's coming. And then I've trained over, I mean, honestly, probably over 200 different celebrities in my life. We're gonna get to Ryan because it's Ryan Rinaldo, who is my main crush of all time, but sure, like every other girl. Everyone says that. Yeah, I think if your guy would say that too.

Like, let's not show that he's about to, I mean, that Deadpool put him over the edge, I swear with the humor and that face and that body, I mean, it's unbelievable. He's got, you know what, he's got, he'll be the first to admit it. I think things in his career, like really, he was always successful,

but I think it really took off when he met his wife Blake. And she just brought such an element to the table for him. They make their team. And that's what I think a lot of people don't realize. They see him in movies, but they don't understand how she's behind closed doors. Yeah, tell me. Oh, no. She does from a marketing standpoint.

I mean, I think she's brilliant. I think she's given me incredible ideas. She's gotten on calls with me and she's thinking about it this way. She's just, she's incredible. They become family to me. So again, everything I have in my career, a big portion of it is because of them. I'll be the first two minutes.

That's so nice. Well, okay, so let's go back. So then, did you then officially get Hugh Jackman ready for Wolverine? I did. That body was because of you. No, that body was because of him, but like it was, I always say,

they're the ones doing the work. Like I'm giving them the tools and God, it was a while ago. So yeah, that Wolverine, when the movie Australia, he shot when Nicole Kidman. Yeah. Ironically, I trained him for Wolverine, but then they threw Australia out at him and then he left.

He asked me to come with him. We were having our daughter Amelia. She's 15 now. She was born August 11th. So I remember it was the exact time we were having a meal. I can't go with you to Australia, crazy. But he ended up going and he shot Australia. And I think whatever that took three, four months,

and then they shot Wolverine. So I know he had another coach that he's really good friends with in Australia. So I think he hired me to get him ready for Wolverine, but he shot Australia. And then while shooting it, he was preparing for Wolverine, which he shot Australia, and then while shooting it, he was preparing for Wolverine, which he shot three, four months later. Would that was the other coach using the same techniques and tools?

No, no, we didn't even really communicate. I think, you know, and it's interesting there, like I've got friends of mine that we pass people off to, and that was nothing against that coach, but like using Ben Bernal, for example, one of my really good friends who lives out here, like we pass each other people, zero ego on both ends. Ben, what are you working on with the person, what's work for them, what chasm worked? Don, do your thing, you know what you're doing, Ben, do your thing, you know what you're doing,

there's always that communication. And I always like that. I think that's a little bit more of that white club service that you're able to you know, hand off. And I think you also let the client realize that there's no ego here and we're doing whatever we have to do to get you into the best place possible. So I love that communication piece, but it doesn't always work that way.

And I think that's fine. But now in my career, if someone's going off, I'm at the point now where I always talk to them and I just like that hand off process. But back then, 15 years ago, you know. People are competitive though. I know a couple of people, I'm not gonna say their names, who are super competitive,

they're very competitive, they will not share, they want to always have the leg up. I don't love that. I think it's a very, it's what goes around does come around. I don't collab with people like that. I mean either, I don't collab, people like that. I mean, either.

I stay away from those people. Yeah, I'm just, I'm into, like, there's a bunch of friends that I'm doing some speaking with. I'm going out to Luca Hoseyvers of Spot in Seattle. And we're all sharing email lists. And we're all, like, what are we trying to do? We're just trying to put together a great event. And we're trying to work together.

Absolutely. It's just a really fun. So I believe in collaborating with people who are good people that I know and that are good at what they do. Now when I get calls from people, I don't know, they're like, can you collaborate? I don't know who you are.

It's like it's like saying, well, can I come over to your house? It's very, I think it's almost like a little bit of like an intrusive, like, well, I don't know you. We don't have a relationship. But things evolve. Like you and I, like I feel like I've known you for a while. We, you know, we met pretty recently.

And, you know, it's very, very recently. Very, very recently. But I do feel like I've known you for a part. You get it, right? You do. I agree. And I think there's a big different and we're going to get into this after after we talk

about the superhero part. But being a true strength and conditioning coach, a fitness coach and like coach, a fitness coach, and a social media fitness influencer, there is a big, big difference between the two. And I think the knowledge and education that you bring to the table is so vast. And I think a lot of times people get very confused. They don't know what they don't know, right? So especially in today's culture and time, people go on Instagram and they are seeing people who have 10 million followers because they look good

Esthetically, but they know nothing and we don't know what they're doing behind the scenes, right? So I want to get into that. I think it's super interesting. I mean, I think we listen We know what we know in life, right? There's things that you're exceptional at and there's things that Count like there's like there's certain people that I hire that I'm like, I just, this is not my wheelhouse. Absolutely. And I don't, I mean, I don't blame the consumer because what do they know?

Like they're, they see an attractive guy or an attractive woman who looks a certain way, who's putting up content that looks fun, but they're just putting up a works for them. So there's a difference between a coach and there's a difference between a fitness influence. So I think a coach, you gotta get your hands dirty. Like I was like something I'm proud of is,

yeah, I've trained over 40,000 one hour sessions. Like that's 25 years of me training. And for years where it was 50, 60 sessions a week to help keep my lights on. Like I grind. I grind. I've conned shut my power down. Like I had an amic shut my cards down.

I almost missed 37 consecutive payrolls. Like doing it in New York, like my overhead a year was two million boxes to keep the lights on. Like you go through some tough things when Lehman Brothers craps out, when Bear Stearns goes under, when Goldman is literally sinking

and half your business is corporate events because I have a golf space upstairs, you gotta reinvent yourself and it's tough. So I had to go through hell, but it's still some of the best moments of my life. I mean, the most creative I've ever gotten in business. I mean, I got a PhD in business from being in that place. It's given me a lot of stuff.

Absolutely. But I wouldn't change, maybe change a couple of things, but not everything. Some of the pain I had to go through. I love what you said, because I say this a lot, that the life skills that you get from fitness, when you're from a young age,

is a microcosm for life in general. Like you learned so much, like you said, like the confidence that you got, the goal setting, discipline, all these things, like you have to be resilient, you know what I mean? Like there's so many things that set you up for success. Right. And when you take fitness seriously, like you were talking about, okay, let's go back to the superhero stuff. Okay, I want to know, because I want to know exactly what you do with them. So, um, who else did you train for a role? So we got Wolverine down. Oh, man. Um, so we got, we all, you know, like Lee, Lee F. Shriver, uh, Reed, Donovan. Oh, yeah. Of course, you

have to tell me I know I like him too. So, uh, all my favorites, are you serious? I, I worked at Sebastian Stan, one of my favorites. Which one is he? Uh, he's, uh, the winner's soldier, the one with the metal arm, and the long hair. Oh, you do, what is that? That bucket, yes, yeah. So him, David Harbor for Hellboy, stranger things. Yeah.

He's in stranger things. Zach Levi for, oh God, Shazam. Yeah. Billy Crudeup was in Watchman, Emily Blunt. I'm like, I really did do a lot of them. Any half away. She was spider woman, right? Was she spider woman? I don't think of hers.

I think of Scarlett Johansson. I worked with her for Black Widow. For Black Widow. I did. So Black Widow, you did. Wolverine, you did. Green Lantern, you did. Yeah. You know what? I can't off the top of my head, I would have to go to a list.

That's a lot. There's a lot of them leaving out, but yeah. That's a bunch. Okay, so tell me what the, okay, let's talk about the regimen. So do you believe it's the 80 or 90, 80, 20 rule? You have to, it's all nutrition. 80% is what you eat and 20% is your workout. What did you do?

I think it depends on who you're working with and what are they training for, right? Like if it's, yeah. I mean, if they're coming in and they're fit, oh, John Krasinski, he was another one. You know, John Krasinski. Yes, I know him too, yes. So he was in the chakra.

He's Jack Ryan, no, that's because of the back. He's Jack Ryan, it's pretty cool. It's pretty cool. It's pretty, listen, those are big, big names. Yeah, go on. But like, are big, big names. Bad ass. But to me, the fact that Wolverine is the mecca, right? Because when people think of a body that to be trained for, for a superhero, that's the body.

The one that you don't have, which I'm kind of not very happy about is Wonder Woman. Yeah. Yeah, I mean, who did she work with? Maybe Magnus, Magnus, I think the guy Magnus, he's a European, I think. Maybe he's really, I don't know.

I don't know, but I know he's, I don't think he's from the States. I'm not sure, but I know she works with a good coach. Well, let's get back to what you do. So when you, because someone walks into the door, what do you sick? So, let's say that most people are like somewhat fit or right. They're not like fit, but they, they look good. They look okay. They're like doing things right.

What's your, what, what do you do that? I think the first thing I want to get an understanding of is what are we trying to create? Right? Like you're coming in, there's a role, there's a character in mind. In your eyes, what does that person look like? And sometimes we'll go to the computer and we'll pull it up. So it'll be like, I remember when I worked with Leab for Chuck Webner, the Chuck Webner role, which is the Rocky role. Chuck is the original Rocky.

Leab sat me down. He's like, I got to look like this Russian shop putter. And he pulled that, this picture up of this Russian shop putter. The guy almost looked a little bit softer than Leeth. So it wasn't like where everyone's coming in, it's like, oh, well Brad Pitt-Fight Club or Ryan Reynolds in one of his movies. It's not always like that.

We have to sometimes create a physique that looks maybe even a little bit softer or worse. Yeah, let's talk about those. Let's talk about, let's talk about, let's go out of Ryan Reynolds for Gene or Hugh Jack. Yeah, so what we would do is we would come in and I think understanding what the body needs to look like and then we put them through a screening. So running them through a functional movement screening, which is a very basic seven step

screening process that a trainer can take any client through. And if we see red flags and I have my team of physical therapists, so if I see something that I don't like from a movement standpoint, yeah, patterns. I never liked to load this function. Like if there's something wrong with the way that they move, we'll start practicing that and they're warm up. So I always I call it practice. So if someone is lacking an external rotation in shoulders or thoracic extension or rotation,

whatever it is, any fancy terminology, you want to throw out there, I will take those imbalances and that becomes part of their warm-up. And then we start working on corrective exercises in their warm-up rather than getting on a treadmill for five, ten minutes or a bike for ten minutes and warming up. So it's a targeted warm-up that's very purposeful. Yeah. So then after the warm-up, then it depends on what are we trying to create and what is that training that I look like? I've written, I think I've written maybe, I've written thousands of programs in my life.

So, you know, it's understanding, well, how many days a week do you have to commit to this? Dude, I only have four days. No more than four days, it ain't happening. Well, okay, I got to create this in four days. He was a different story. He was like six days a week, so I do double sessions. I'm like, I don't happening. Well, okay, I got to create this in four days. He was a different story. He was like six days a week. I do double sessions. I'm like, I don't know. For Ryan Reynolds or they do it or for Wolverine. Are they doing doubles every day? Ryan will do double. I don't want Ryan doing doubles because Ryan's an animal. He's got he's got an incredible frame. He's got a narrow waist. He's got great shoulders. I know. He's just got a great, he's got a great abdominal wall. And he, you know, he's, once he starts dialing up his diet

and his training, his body responds really well, though, and he's the easiest guy to work with. It really makes me look so good. It's okay, honestly, like everything you're saying, that's why he's like the biggest sex symbol of all time. He's just awesome. Okay, well, as a Wolverine, you did doubles today. He was doing doubles, but it was really more, you know, when it was time to cut, we were

doubling them up, and maybe some cardio in the evening, some not even, not even intervals, because it was just too intense. Like we had so many years ago, I mean, it was more lower steady stage, just to allow them to recover a little bit more. But yeah, it changes for every individual. So then, okay, okay, because really, okay, so you said the nutrition versus exercise, do you think it is that dominant on the nutrition side?

Are you thinking? Nutrition is very important, but I know some genetic freaks that can eat what they want, and they just have this perfect physique, and I see that happen, but I think it's really understanding macronutrients and the power of calories, where I've changed body composition

and gotten people leaner from not putting them in a deficit, and that's always what I strive to do. I do not wanna put an actor who's preparing for a role into a deficit unless they've earned it, right? Like, in earning it means like, have you been living it in your maintenance calories? You know, how's your digestion? How's your sleep? Like, how much weight do we have to lose?

What do we have to do with our body composition? I've changed body composition by just getting people to maintenance calories and cleaning up their nutrition and then their body becomes this energetic, fapper and furnace. Blazing deals, boundless options. It's Hot Grill Summer at Whole Foods Market from June 14 through July 4. Fire up the grill with quality cuts at the best prices.

We're talking animal welfare certified meat. Check out the sales on Bone-In-Rib-I, beef kabobs, and New York strip steak. Round out your barbecue with plant-based proteins, sliced cheese, soft buns, and all the condiments. Plus, sales on fresh strawberries, peaches, and more. Don't forget to pie, either. Get grilling at Whole Foods Market Terms Apply. So you're winding down with the podcast.

Sounds like you have no plans to leave the couch tonight. Nope, you just want to unzip your jeans, slip on a pair of fuzzy slippers, and rip open a bag of skinny pop popcorn. Because the only place you're going tonight is the bottom of this bag of popcorn. So let's talk about a couple things. So, then do you believe that you don't believe this whole thing about like, oh, we all have genetics and we all have a baseline that we can manipulate. I think we all do have genetics. We all do have a baseline, but I think that's not sleeping on hard work.

Like I've, I mean, even. Because you look amazing. Thank you, but like even talking about myself, like I don't know too many people who work harder than me in the weight room and do what I do. What do you do? What's your routine? It depends on the time of year, but I mean, I'm training five, six days a week. I mean, I probably do a little too much because I play hockey three days a week.

I run one day a week and then I get all my lifting and I love a power building approach by work a lot on mobility. I'm going to do workout like coming hours a day. A couple. Two hours a day. Yeah, probably. Do you take a rest day? Yeah.

I have to. Normally Sundays I like shutting down. You do. Just because I'm with the family and it makes sense. I like training during the week because I'm on and I'm working. And like Sunday is kind of the day where I try and disconnect a little bit. Is it hard for you not to work out because someone, yeah. Yeah.

Like it's because for me, I have to work out every day because then it's like it's a, my frenetic energy has nowhere to go. Yeah, it is hard. I think Sundays are kind of easy because I'm training myself or maybe it's a Saturday, if the day flops. But when I when I'm going seven days a week, I do notice performance starts dropping and quality starts dropping and time off is important for someone like you or someone like me who is really it's easy for us to get in there and do it It's part of who we are but most people out there aren't like that those people I try and get Coming in with this minimalistic approach. We've seen some incredible progress by taking a minimalistic approach with people

Right, I think because to your point not everyone's fanatical right so it's about what can you do because I would I find also People do what they like to do. No, I'm not necessarily like right. So if you're people always say, what's the best thing to do? The thing that you're actually going to do, right? Oh, I mean, I have a I have a friend of mine who helps me like, I'll turn to my buddy, the muscle doc Jordan shallow. I'll turn him a couple of times a year.

I'll be like, write me a program. I can't I'm too close to this right now. I got you and he'll put some stuff together to me and I'll be like, oh, that's interesting. That's interesting. It gets you out of your comfort zone. When I write so many programs that like, even for myself, I'm too connected to my own emotions

and myself. So I like getting people to put things together that I trust and that'll challenge me, not just from a like a strength standpoint or a cardio standpoint, but how about the way that we move? Right. That's really important. That's really important. That's so important.

People don't talk about that. Nope. You said something also that was interesting, because normally, coaches like you are not proposed. Like they're not people who like cardio. They don't believe in cardio. They think cardio would burn muscle mass. It can.

Right. It can. But you're doing cardio, you're running. I'm doing joy, but I enjoy it. Right. So for me, like, in the winter time, I belong to this great hockey club three minutes for my house, and I have a group of guys that we play. It's like a league.

Three times a week you play? Oh, yeah, I play Tuesday mornings at 6.30. I play Friday mornings at 7 a.m., and I play Saturday mornings at 7 a.m. It's awesome. It's so much fun. And then on Mondays, I've been doing some temple work on the motorless treadmill that my buddy, Derek Hansen, who's a work of a world-renowned running mechanics coach

put together for me. That's hard to do that one. Yeah, but it's more like it's quicker, so it's not so taxing. I mean, we're doing like 10 seconds, 8 seconds, 6 seconds. Oh, wow. Doing some temple runs is more about the elasticity and getting the body to fire.

And that makes me feel good. If I was going out and I was doing like long runs, more about the elasticity and getting the body to fire. And that makes me feel good. If I was going out and I was doing like long runs, I think that's... So you don't do that. I do, but not during hockey season. So do you not think that those long runs, like what's your opinion, as you age, right? Like for you know, or whatever,

that's not breaking down a lot of lead muscle mass. It can. Look at the bodies ever run over, versus the bodies of someone who is resistant training. There's no arguing that. Right. There's no arguing that, but I also understand that people enjoy what they enjoy. Do what they do, what they like to do.

So if you want to go out for a three mile run once or twice a week, do the resistance training. Make sure your protein's high enough to where you're not going to have that muscle break down. Start paying more attention to nutrition. You know, avoid this fasted runs in the morning because that'll potentially break down more muscle. Get some amino acids in your body.

Like do things that are going to keep you from breaking down. Okay, but you're saying a lot of stuff. So fasted cardio, I was going to say to you, what do you do? I'm not a fan of fasted cardio. If it's a bodybuilder, that's doing low steady state, that I'm okay with it, but most people out there, they're fasting and their performance is dropping. So I never want to have any, and it depends what type of cardio are we doing. Are we are we doing cardio for just fat burning or are we doing cardio for performance?

So two different things. Like I go in for a VO2 test and it's telling me that my optimal fat burning range is at 127 beats a minute. That doesn't mean I'm going to live at 127 beats a minute all the time. Right. I got to get into the 160s. Yeah.

I have to train in different zones. Like, I have to do that if I want to be a well-rounded athlete. But I also have to understand that you can't keep throwing stress on stress. You keep throwing all these great things, all these great exercises, all these great modalities into a pot. Like it doesn't, like you can take 20 of your favorite ingredients. If you throw it in, it all wants,

it tastes like shit. Like it's not gonna, you know, excuse me for saying, but like these are great ingredients, they're great exercises. At a certain point, like we're doing too much, and that's what I find's a big problem with some of the type as well. Well hold on, I wanna be doing this, and that, like dude, you gotta slow down we're doing too much. And that's what I find's a big problem with some of the type as well. Well hold on, I wanna be doing this.

And now, like dude, you gotta slow down. It's too much. Your body's gonna just, it's gonna tap out at a certain point. So how do you know when that happens, right? So like, for someone who is a type A personality, I have a friend who is. How do you, what do you say to them? What's the best way to train that person?

I think we gotta assess how are they responding to the training stimulus. If you're turning around and you're doing what you're doing and you're waking up every day and you feel great and your energy levels high and you feel like you're getting stronger and you're in a good place, well, and they broken, right? What if you're tired though?

If you're tired all the time, then I think we got to assess. But that's life, right? Life's tiring. It could be. Are you tired from the hour and a half that you're training You tired from the fact that you're going to bed and sleeping only five hours or maybe your sleep quality's down Or maybe your nutrition's not where it needs to be maybe you're not getting enough calories in like there's so many

I can't even give that advice because there's so many questions I'd have to ask and also like I think that everything is very personal right so people ask these questions like It's very hard to know without knowing the person, right? Like some body types, and I don't care what anybody says. I know if I don't do cardio, I, A, my brain doesn't turn off, is my brain doesn't turn on.

Like that's really what gets me really focused on the Lord and gives me more energy. And I need, my body type does better with cardio. Like I keep- I think I love cardio. I mean, I think it's- I can maintain weight better that way. Yeah, I think it's fantastic.

I just think that when you also do resistance training. I do. But that's- But I don't love it like I love cardio. I don't get the same high from it as I do for cardio. Cardio gives that high. It really does. I mean, when you're out there and you're sweating,

and there is a feeling off of that that we love, I mean, there's something to be said about that. And I don't, you know, I just- That's why I do it. Not because I love being on a treadmill for- I do it. I do it because I need that. That's what gets my endorphins going.

It's a percent. Weight training doesn't do it, even though I know intellectually that's what really helps build lean muscle mass, especially as you age, right? Like, I find it hard, I'm sure you get this question. I'd like to ask you actually the most common questions that you get from people. Because this is one question I think most people ask, I'm curious.

How do you build lean muscle mass as you age? Because it gets harder and harder. And besides like this, don't give me the basic like, oh, resistant train, eat protein. Okay, well let's say we're doing those two things. No, I think it's mindset. I think it's mindset. I think people start giving up, they start tapping out.

And I've seen some incredible things by very seasoned people, seasons, my way of saying, that's their older than we are. I see feminism for it. But they're very seasoned. And, but no, it's like you're getting older. I'm like, okay, my body comp, like I shot the cover muscle fitness last year.

Like my body comps is good if not better. You did? Yeah, it was my second one for them. And I've done probably a dozen covers. I did men's health, I think, three years ago. Like I've been on a lot of I've been on 12 covers at least so Oh my god, I need to be able to keep hitting that as I'm in my I'm 45 now like that's amazing Oh, thanks. So you do look I told you this second, but you do look amazing. Thank you But it's there is what is change for for me. Let me let me let answer that, because I think that's gonna help.

The days of throwing in frivolous activity when I would just go for a 12-mile run, because I just wanted to listen to an album, or something like that. I was like, oh, I'm just gonna go run 12 miles. I would just do that. You know, throwing in, you know, oh, I'm gonna go off on this day. I'm like, oh, hockey, I'm just,

now things gotta be a little bit more planned. And I think it's helpful for me things gotta be a little bit more planned. And I think it's helpful for me when it's a little bit more planned, because if you just keep throwing those ingredients in that pot at a certain time, like I said, it's gonna start tasting funky. It's, and that's the human body,

and that's what I have to think about differently. So it's understanding that, all right, if I squat, if I back squat this week, like should I be doing heavy dead lifts three days later? Well, if I'm playing hockey, back squat this week, like should I be doing heavy deadlifts three days later? Well, if I'm playing hockey, my low back's gonna be pounded. So how am I, how am I hips in my back and a respond to that? You start thinking about things differently

rather than 20 years ago, I was like, oh yeah, I can handle it. Like it's fine. Your body just doesn't recover when you make stupid decisions the way that you used to recover, but I'm finding, I'm still able to put muscle on, I'm still able to get stronger, I'm still able to hit PRs, I'm still able to do so.

How tell us how? I'm still, you're doing a lot of cross training too, which is good, right? Yeah, but I'm also focusing a lot on strength and power, which a lot of people don't like doing because they get afraid of those words. Right, I heard that power that my friends in my pump, do you know the my pump guys?

I do know them, yeah. That like you can use powerlifting techniques to really increase your muscle mass for people, right? I think neurologically it's gonna help out. I also think that we need to be strong as we age. And it's funny, because a lot of these young kids who are getting into this stuff, like I'm watching them, it's kind of ironic,

they're following 40-year-olds, like how did so-and-so train for the Olympian? They're doing 12 reps and 15 reps, so I'm like, guys, stop with that. Work on muscle endurance a little bit. You gotta get strong. And strength is something that I think we start becoming afraid to focus on as we get older,

because we think we're going to get hurt. And we can if we're not. That's true. But it's making a good decision. Like, if you can't touch your toes, like, am I going to have your conventional deadlift? Like, the answer's probably no. Like, right. Probably no conventional deadlift is going to happen.

But I'm going to work on your hinge. I might get you into some sumo deadlifting with the kettlebell. I might then get you into a trap ours. We improve mobility. And I'll get you into a trap ours. We improve mobility and I'll get you stronger at those movements. The mistake becomes that, like I'm watching this guy here, Jim Smith, who can't even touch his kneecaps is trying to get into a full deadlift position

and his spine is flexed and he's loading dysfunction. So I think it's also people out there understanding what exercises should you be and should you not be doing. If you can't externally rotate the arm, past here, how the hell am I gonna show the press? Standing, I'm gonna have to arch back and lean. Now I'm in my spine. Now I'm pressing from here.

All the tension's going on lower back. There's a cost of doing business. So it's understanding this stuff is how we can train hard and heavy as we age and we can do this with some resiliency, most important word that I use. And either some consistency or intensity, because if we're consistent, that's fantastic. But as we get consistent, we want to play with intensity. So you're saying that from what I understand, in order to really build muscle, we've got

to play with the reps and wait, right? So, we'll understand the movements and understanding the movements that one should be doing. Right, so like using common sense, right? If you can't do, you know, if you can't, if you're not, if you can't do level five, if you can't do level one. Right, what I'm trying to say is like most people

don't even, it's not common for them. Like, someone will be in a dilemma position and they're like, this is right, and I'm like, no, it's wrong. Like, it's just fine. So that was what I was gonna say. What do you do with people? Like, yeah, you're talking to me, I know what you're talking about more or less, right?

But a lot of people don't, and so they can get injured really easily. So then how do you prevent that from happening? Well, I think on scale, like, this is not a promotion for like any product or anything, but I have challenges. There's a reason why I created my challenges. I sell programs online, but my challenges are where I'm coaching. I'm a lot of, because that would be a good idea.

No, thank you. I coach between 500 and 1,000 people a month on this Facebook group. What they do is every day on my morning video, they can attach videos of themselves doing exercises, or they can ask me questions. And I'm sitting there critiquing those videos. I'll spend an hour to two hours a day going through these videos, sending back notes. And in time, I start getting this entire community now, which is thousands of people to where

they know how to train. So they get a video library, they get a workout plan, they get a nutrition guide, they get exercise videos to every single Movement and then if they have questions they're like Donna. I just attached a video of the Nardial and I'm looking at listen Spine is too much. It's too flexed. This is what I need you to do. You're actually going through every video I'm obsessed with this group. I love it. It's fantastic That's where I'm putting my time now. That's where I'm really. You're not training individuals anymore. No, I don't train individuals anymore.

I get caught. You're not Ryan Reynolds? Well, Ryan, Ryan, I'll go say. Ryan, Ryan, I'll see Blake. I'll say 100%. But yeah, I'd like for- You're focusing on these other businesses. I'm focusing on, yeah.

On other people. And I also like the idea of getting in front of more people and helping more people. Like that to me, that's intruding. Because you're also like, or really good Like that to me, that's intruding. Because you're also like, really good. So you might, you know, you are. So you should be spreading the wealth a little bit to the rest of the world.

So you're saying though, building muscle as you age, it is important to do these, what if you're doing it properly, doing these, have the focus be getting strong. Right? Not just, take your time getting just... Take your time getting strong. Take your time getting strong. And have nutrient-wise.

What are some important foods that aren't the common ones that everyone talks about that maybe we can learn from? I'm really into metabolic flexibility. And for those people who are unaware of where that is, it's utilizing your carbs and your fats as your energy sources. And I believe that we've always looked at a low carb diet as success because that's probably the easiest way that someone is able to quantify their success.

Oh, I got on the scale. Oh, my God, I lost three pounds. It's from those carbs. This is what I need. And what they're not, when they're unaware of us for every gram of carbs you're consuming, you're pulling in two to three grams of water. So when you rid your body of carbohydrates,

you're dehydrating your body of water. The problem with that is that I think of it as a dry sponge. The moment you take that dry sponge and you throw it in some water and absorbs all that water, that water for someone out there might be like, I'm going up for a Mexican dinner, I'm going to Vegas, I'm going to have some cocktails, then your body's like that dry sponge

and it pulls back on in all that water. And then they get on the scale, the following Monday, they're like, oh my God, I lost 15 pounds, I gained eight of it back this weekend, this isn't worth it anymore. So what I like to do is I like to spend time getting people acclimated to utilizing carbs and fats as their energy sources.

And protein is your muscle building block, it's one of the most important macronutrients. And we take our time getting them to a maintenance level of calories, not living in a deficit all the time. Because it makes sense. Like the example, I said this example to Max earlier, it was, our bodies are like these really smart cars, right?

And the calories you're having is like the gasoline. So imagine your car turning around. I heard this. You should have this on someone else's body. No, but I gotta say it again. It's like, imagine a car saying, like, oh my God, I only have a half a take of gas and I can only drive to this point.

Like if you just drive a car, it'll run out of gas. Your body says that. So your body now is recognizing a thousand calories in there, then it's gonna start slowing its way down. It needs to be repeated. It does because people don't get it. If you're consuming 1200 calories a day, and you're not losing weight, where are you gonna go from there? You can't drop it to 900 calories or a thousand. 100% but people don't see that. The problem is that- That's what they don't see a result.

And then, or it's always catch up, right? Like they'll lose it for one day or two days and it comes right back when you eat again. But it's like, there's a lot of this is psychological. A lot of it is. That's why when you ask me if it's 80-20, I was going to say something. I just didn't want to throw it. No, no, tell me what. You need to roll your eyes to me. I would never roll my eyes at you.

It's not 80-20, it's 100 percent mental. There's no 80-20 because we don't know like my training partner tone never is eating a healthy day in his life. I'll never look like him I could get on if I had my body will never look like his he's got a 20 inch waist I'm glad that you just said that I think that's really important for people to know that you cannot judge yourself Based on someone else that you look at at the gym or on social media because it so so but thank you Basically you are saying genetics play a huge part in it. They play a huge part in it, but it doesn't mean that you can't train hard

and get to where you want to be. Right, but to stay there is much more, it's just much more of a struggle. For me, I have to work my ass off to get to a place where it's like. But you look good. You look good. If I maintain that struggle, but I'm saying that someone else can look like this Nat, like normally, not to say Alex so great, that's not what I mean, but like everyone's baseline is different, so the dish that kind of works that you have to put in is different.

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and there is no body types, but they're kind of is. Right, it is. I know it's very clear about that. I know people started making fun of it. Oh, there's no, no, you get people that are big-boned and you get more endomore. For you get someone like me that might be more of like a mezzanmore. You're a mezzanmore, I'm a mezzanmore.

Right, you get that. So you have to let that build, that's like in the middle. Right, he might be more of like an ectoméso, you know? Or an ectoméso. Right, so like, yeah, so we have different body types out there and we have different frames. And there's only, there's certain things we're going to do with our body.

Like, our bodies bodies are gonna respond differently to different things and it's just, you can't. And then you see it on bodybuilders, even the pros that are on heavy drugs and are doing like, it's all they do. You'll hear some of them have lagging body parts. They just can't pull certain body parts out or genetically this guy has been known for his legs,

like Tom Platz, one of the oldest and most well known bodybuilders of all time, he was known as legs, the best legs in bodybuilding, right? I mean, what that come down to, was that all the squatting he did, was it partially genetics? I'd probably say it was a little bit of bulls, right? Yeah, absolutely.

But do you ever really know? I mean, we don't know. I'm just one of these people that like, well, if you get me doing a preacher curl and you get my buddy Frank Sepi doing a preacher curl, like our buys are going to respond differently. Totally different. Were you always though naturally athletic? I mean, what was your baseline when you started?

When I was in high school, I played four sports, so I was a... So you're super athletic. But I played college baseball, so yeah, that was my thing. Okay. What's wrong with that? No, but I say like, again. I was a swimmer in high school. I played soccer in high school. What from like skinny to fat back to skin.

No, I'm not. This is what I'm impressed by. I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm not gonna tell you I'm one of these guys who went from like skinny to fat back to skin. No, no, no. But you maintain, this is what I'm impressed by, is that you maintained it. Like you, and it's not bad. I've tried to improve, I've tried to improve it. So like how have you, okay,

so let's talk about ways people can go. I think it's what I find the most difficult is losing five pounds or eight pounds. So that last eight or five or like three. Well, for someone like you, because there's not a lot to lose on you. Well, maybe, maybe right, I think three. I think the up to like seven or eight pounds

is the hardest, right? How do people really dial in their stuff to do that? Are there supplements that you, No, I think nutritionally, I mean, I think nutritionally, you gotta get really tight. So, So hard though. Well, I think a lot of people do intuitive eating, right?

And they are like, well, I eat healthy and I'm just kind of all over the place. You need to understand like what your body needs from a macronutrient standpoint to really dial in that last few percent. Like, I'm less your genetic freak, like my buddy, right? Who can just eat and look great and that's fine.

But, well, you do, give me, I can just eat and look great and that's fine. But I find- Well, you do. Give me, I need to have like, I want substance and stuff. I will measure back, like when I need to get cover ready, I am not doing that on intuitive eating. Like my last cover I shot, I was 300 grams of carbs a day, 275 grams of protein, 90 grams of fat. Everything was measured.

Everything was measured and that was still a deficit. I was consuming before, I had four weeks to get ready for a cover. The last three covers I got ready for, I had under five weeks. I could just get ready. Like I'm not, I'm always ready. Please stay ready. I stay ready all year long.

It's a glass or some old, you go comment, no, I stay ready. I just, I want to stay in a certain, I have aligned all my clients. I said, guys, we got to be two weeks out, 365 days a year. And like, what does that mean? I'm like, that means if you get a phone call and you got to be ready for a role

or something last minute, I call it two weeks, two to three weeks, like we can make some adjustments and we're going to feel pretty good about ourselves. May not be your best, but we're going to feel pretty good about yourselves. I never want anyone falling off completely unless it's like, like a role, like what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what, what. I never want anyone falling off completely unless it's like a roll, like what, what, what Keen Phoenix I got ready for a roll once, where we had to like put on the size and then like literally after this last day of shooting,

I remember I'm coming into the gym and being like, I got to lose 60 pounds and I was like, what are you talking about? Like 16. Like this is crazy, like it's just, sometimes it's not, I'm not saying, like I hate when people come to me with that stuff. I've had a couple of people try and hire me. They're like, I have a charity thing that we're doing at the office and it's whoever loses the most weight.

I'm the worst guy to ask. I believe in long-term investments here. I don't like doing quick and fast and dirty, whatever. I like that shit. But what are, so how do you, so you measure, so how do you kind of like fine tune? Is it, you measure your map for those? So this is what you're gonna do, because you want nuts and bolts here, right?

I like the detail. Okay, so the detail. I don't like broads. So there's two things that you're gonna do. You're either gonna download an app called Chrono Meter. Chrono Meter, okay? Okay. Or it's called Chrono Meter.

Is that like my fitness valve? It is, it's better, it's more accurate, okay? The data is more accurate. And it does a whole macro and micro-nutrient but it breaks down on everything. It lets you know everything. I said to put my numbers in there, and that's what it is. Put your numbers in there,

it's got a built-in Mifflin calculator. And pending on your goals, it's going to spit out to you, your protein carbs and fats. I would put you on a 35% protein, 35% carb and 30% fat approach. Now you're gonna look at those calories and one of two things that you're gonna say. You're gonna be like, oh shit,

I am way underneath that number. And I'm not even close. That's what happened. Or like, okay, like, you're not gonna be over it. Like most people think that, most people, 99% of people come to me and they're under that number and then we have to spend our time reverse dieting them,

meaning we have to slowly, so say this, say a woman comes to me and she's consuming 1200 calories a week and she's like, I'm not losing any weight, but chronometer or a midfling calculator which you can download for nothing tells you that you need to be around 2,200 calories. I'm not saying that 2,200 calories is the exact number, but it's in a range.

I'll spend the next five weeks, probably bumping you 200 calories a week. We're taking our time. So every week, 200 calories, 200 calories, 200 calories, bringing it up, assessing, monitoring. How do you feel? How are you close fitting you? How's your energy level?

Few weeks in. Oh wow, I'm feeling really good. Oh wow, my clothes are really good. Oh wow. My clothes are, I gained a pound in the beginning, but now my clothes are fit in me loose. It's a process. We're getting the body adjusted and reaclimated to consuming the nutrition that your body needs. And once I get you to a maintenance calories, your total daily energy expenditures, your TDE, then I can make assessment on what do we want to do. Body composition, Jen, you're like, my body composition is improving my energy levels

high. Don, I'm consuming 2200 calories a day. I feel amazing. My sleep's amazing. What do I do now? I'm like, nothing. Keep your foot on the gas. You're like, really?

I'm like, keep your food quality high. Let's monitor what's going on with body fat. Let's take some before and after pictures. Let's see what's happening. You have three weeks later. Some of you are like, oh my God, look at my arm, oh my God, look at my upper chest. Things are changing even though the scale is not changing. The quality of your body, your composition is changing. That is the right way to do it. The wrong way to do it is we have to immediately get to a deficit. Deficits work, sometimes, they don't always work. And for some people who

say bullshit, well, why is someone who's consuming 1200 calories, who are already in the deficit not losing any more weight? If a deficit always worked, why is that? It's because their metabolism is just starting to crap out on them. So I believe in building muscle, like Dr. Gabrielle, building muscle does not mean walking around.

Right. It looks muscular. Blake lively builds muscle. Any half way, I just got her ready for the show We crashed, you know, the whole We worked. Yeah, of course. I prepped her for that. Like, that was right after having Jack, her younger...

Did she have muscle? Did she have muscle? She's so skinny in that. Oh my gosh, it abs in that right after her baby. She looked amazing. What was the plan for that? She's a strength training. All strength training.

No, she had a yoga instructor twice a week. And what does she eat? She ate more plants strong, trying to get a little bit of animal protein. She's not big into it, but very plants strong. Doesn't mean she's vegan, doesn't mean she's vegetarian, but she's open about it, she spoke about it. But she's chicken or... Yes, I'm like minimally.

We're trying to get more. But is it about, like, okay, I believe if people are training well, like with someone like you or like a program like yours, and they are keeping their nutrition, like their nutrition or their food in check, they're gonna be good to go. They're gonna be good to a specific point now, good to go by who standards.

That's right, so that's what I'm saying. They'll be good to go. Now 99% of the, 99.9% of the women on the planet would look at you and be like, I wanna look like that. So they would be- 100%. Well, I'm just, there's always,

because there's always someone, right? But you, you're that someone, you wanna improve. So you're always a good, but my own worst critic, because I know that I'm not at my peak right now, because I've been doing too much cardio, not enough weights. Okay.

But that's a whole other story. Well, we can talk about that also offline. I mean, that's something that we can formulate a different type of plan. I should do a program for me. Okay. I was assuming that was part of the podcast, I guess, extra. I got it. I got it.

I hope so. I got you. Okay, so wait, so then to fine- let's say let's use and half the weight Are you any half the way yeah, okay? How do you fine tune that she's working out? She has like a meal service that she's every calories being accounted for or she's weighing her macro She actually was more intuitive You got it you got to look at personalities also you got to look at look at who is, she's a mom of two.

She's works like crazy. She's got a husband. She's got a busy life. She's traveling. By the way, that's most people. I would say this is the thing, right? The reality is most people have a life. They're not able to focus on their nutrition

and their workouts 24 hours a day, right? I mean, I have two kids. I am running around like a crazy person. I work, I got a husband, I have this. I've got that. We all do that, right? So what are people like that? Like her, she could be one of the people that we talk about.

What do we do to fine-tune? Well, I mean, at a certain point, you've got to take the guess workout. It's not the answer that you want. At a certain point, you've got to take the guesswork out. It's not the answer that you want. At a certain point, intuitive eating, there could still be holes in that. What is it, okay, tell me what's the point? When I say holes, there means there's volatility day by day. If Monday you're waking up, just give me an example, and your protein's at 160.

And in Tuesday you're waking up, and your protein's at 110, there's a lot of volatility. Tell me, tell people how they can know how much protein they should be eating. Well, you pretty much, you get the app, the conumber app. And you get just the basic food scale. I don't know. The palm of your hand.

Well, palm of your hand's even gonna get you into that range, but it's not gonna be precise. But I think what people can do is if you are eating a lot of the same foods, which that's another conversation. By the way, that's what I do. We're gonna get to that because I've got my opinion on that. And if you start weighing out a piece of salmon and you're like, okay, this piece of salmon, that's the size of my hand, is five ounces.

Then, like, after you wait a couple times, you're gonna know, well, it's within that range, and I think you know. And that's... And I'm starving, but that's just, and that's, but that's, in a way, like that's really targeted into it of eating, like you're getting, it's not exact, but you're getting pretty close. But if you're someone who's been eating and it's not happening, we gotta,

and you can't answer to me, like, well, where's your protein? And you're like, well, I eat really good, that's not what I'm asking, where's your protein? Where's your carbs? Where's your fats? If I don't know those answers, then how can I fine good. That's not what I'm asking. Where's your protein? Where's your carbs? Where's your fats? If I don't know those answers, then how can I fine tune it? I can't fine tune it. It's physically impossible.

I can't give advice. So you can only fine tune if you know what someone's doing daily. Like, I know what I'm doing. Unless reading McDonald's or they're eating like shit or they're not getting enough nutrition and then I can fine tune it to an extent, but to really dial it in, to really get specific, I need to see macros.

Yeah, I also think that I like what I like a lot of people do this, and they lean really into what they like. I'm a huge fruit person, I love fruit, but it's good for you. But if you can, I can eat like seven pounds of grapes, probably not. It's a lot of sugar. It's a lot. I mean, exactly. It's about like, it's about portion control for who you are. Yeah, but it's also like looking at your body too and you burn. I do, how do you know? You burn.

I can tell by your body, I can tell by the way you talk, the way you move, your needs, the same way. It's like fancy term now. And now people are arguing on neat. Not exercise activity thermogenesis. This is not when you're walking. I'm like, what the hell are you talking about? I know. People I love when people who say that,

the other day, lane nor it now, he's very smart. Yeah, lane is supposed to be here. I have to reschedule. No, that's fine, but I'm like, lane, come on. I'm pacing in front of the world cup. That's not, like, well, that's pacing. That's not walking.

I'm like, everyone's trying, like it's, I know. Everyone has, like, I totally understand what you're everyone has, like I totally understand what you're saying. Yeah, I totally know what you're saying. Okay, wait, so, wait, so what were we, hold on a second. We're talking about fine tuning. So, okay, how about supplements? Do you take supplements? I do.

Okay, what are your supplements? So I take a pro or prebiotic, I think those are fantastic. I think pending on your gut health and you should consult with a functional medicine doctor like Dr. Gabriel, if you have good gut health and you should consult with a functional medicine doctor like Dr. Gabriel Lyon. If you have good gut health, maybe prebiotics have worked really good for me. I have good gut health. Someone who's with a damaged gut, maybe you need pro-NPRI. So I think those are fantastic. I think a good multivitamin, which really you believe in malcy? Yeah, I do. I take a good one a day from Thor just, I throw it in there as a little extra if I need it, if I don't need it, I can

afford it and I take it. It's fine. Offish oil, I think it's huge vitamin D. Those are probably my two favorite. What's your vitamin D? 5,000, do you think? It depends on the time of year. I'll actually pump it to 10,000. Really?

So in the winter, you're going to 10,000. Yeah. So there's a big thing right now with that. I'll monitor my bloods, of course. Dr. G. Monter's my blood. No, Dr. G to 10,000. Yeah. What do you, so there's a big thing right now with that. How modern are my bloods, of course. Dr. G monitors my blood. No, Dr. G, she's amazing. Okay. Dr. Gary, yes.

How about creating for women? What is your thoughts on that? I'm going with it. I've just opened a lot of research. What it's doing for brain function. What's doing for performance? It's fantastic. Do you recommend it?

Depends on your goals. God, you're being so, you're being so, um, I know. It's the right answer though. It's the right answer. Well, I can't, I can turn around and say, well, every woman should go on creating. If you want to get, I'll tell you the goals. If you want to have, if you want to be lean, you want to burn, you want to burn fat, you want to, I don't think you need to create a team for that. I would use create more for performance. fat, you want that. I don't think you need creatine for that. I would use creatine more for performance.

Really. So what do you want? So what can women do to burn fat? To burn fat without just doing like, and also like tons of cardio as you age is like the energy. The first thing I'm going to give is, and I think I'm giving you very concrete answers. I don't know. We'll see you on the playback.

I think I'm giving you very concrete answers. I think first thing starts train training. Like you need to work on hypertrophy. Right, not 20 reps of like five pounds. A little bit of advice to all the women out there is focus. If most of them focused on actually putting muscle on, like the words that freaked them out, like they probably achieve the body that they want.

I totally agree. So like stop worrying about getting bigger. Like, you're going to get bigger if you're drinking alcohol. You're going to get bigger if you're eating a crappy diet. But if your diet isn't checked and you're lifting, take to get strong, like you'll probably end up getting the body one. Especially as we age and things start getting loose in certain areas, like we need that tight.

So we sure do need that tight. That's right, you hear that? Go ahead. So I think sharing training is probably the most, one of the most important on top of it, yeah, getting in the basics protein. I think not being afraid of carbohydrates, understanding that if you're gonna at least start with carbs,

start timing your carbs out at a certain time during the day, I would just go around, start around workout time to where your body's gonna utilize that macro nutrient. Do you believe in shakes? Do you believe in intermittent fasting? I'm good with shakes. I'm good with shakes because it's a supplement. It's a means of convenience.

And I think there's some good quality shakes out there now that. What do you like? I work with a company called Thorne. They're a great company. They're a great company. Yeah. And I actually created, I co-created for Garden of Life,

their sport line. You did? Yeah, I created. I thought you do so many things. I mean, by the way, I'm just saying, I didn't realize that you are really like a true entrepreneur. You have so many businesses that you're involved in. It's fun.

It's amazing. It's fun. It was amazing. It's fun. It was a good learning experience for me. I worked under the Sky Jeff Brahms, who was the VP of GOL, and he taught me about organic farming. And he, I mean, going over to Ireland and doing a deal with 4,800 farmers and establishing this co-op and how they're not allowed to say organic.

Just all these great things really educating me on the sub-living company industry. But yeah, I use Thorn. So, I'm doing it and I work with them. One thing I'd love them to see them do is a grass-fed way. They don't have a grass-fed way yet. They don't. That would be good. Yeah. I'd like to say. So then, can you say something earlier and you kind of breeze by it?

Yeah. And I want people to know what it is. Okay. Which is reverse dieting. Yes. You describe what that is. Reverse dieting was a term that bodybuilders used to use when they were going into contest form. They would have to really deplete their body of water.

And they would really start dropping carbohydrates the weeks before the event. And then right before the contest, they'd start pulling some water back in to give them this full tight feeling. The problem after those shows is most people who are magazine cover ready or who are doing it the way I'm describing, they don't maintain that all year long because they're so shredded and you can't maintain that.

You actually, they actually ended up looking overweight sometimes. Because our mass, they're just like mass and then they have a layer of fat over. Yeah. Yeah. So what ends up happening is if they don't, if they don't start reintroducing calories back in properly, they can blow up. So I saw a buddy of mine who actually just passed, I saw him gain 36 pounds in two days from a post bodybuilding show. He won an NPC show out in Jersey. And he basically went and he moved in like a cheesecake factory for the next two days, and he legitimately put 36 pounds back on. And that was the example.

Because again, that dry sponge, his body was so depleted in carbs that he pulled back in all that water. Now, what should have been done? Two days. Two days. What should have been done, what should have been done was a slow process

of re-implementing slow burning carbs. I think after a show is very critical, though a lot of people want to crap out. You really shouldn't. It's really tough on the body. You need to slowly start implementing in carbs and fats back in your diet slowly. If you don't do it slowly, those guys will blow up or those women will blow up. So reverse dieting is a term that we use now for people who are in the deficit all the time

and they can't lose weight or change body composition. And for any woman out there or any guy who's like, I'm already in the deficit and I'm craving food at night and I'm just, my energy's low, and my workout suck, and my sleep's starting to get affected, like you're probably into low of a cal, of a, of a caloric state. Yeah. So now to get us to those maintenance calories that you need to be in, we need to take

our time. Because if you need to increase your calories, I'm going to make this number up. It's very common. I see a lot of women who have to increase it by a thousand. And I'm like, they're at 1200 calories, you need to get get the 20. Well they gain weight and that psychological piece will be they could if they do it too quickly but if you do it slowly and you allow your body to adjust and adapt the weight gain can be minimal to nothing. I've actually seen people lose weight. I've seen people lose weight from increasing calories. Really? Yeah, I could bring a dozen nutritionists on right now

for you to interview and they will say the same thing. I've seen it happen. So what's happened with me before, I'm using myself as an example only, but when I try to do only weight training, because that's what I was told many times, by people who are much better than, I just smarter than I am in this,

only weight training, don't do cardio, only do heavy weight, did it, did it, did it change your body, to change your body. And I took out the cardio and they incorporated more sweet potato, more carbohydrates. The scale was getting higher and higher and higher. And psychologically, I was freaking out, like most people do.

And then you go, right, you revert right back. Like you're like, forget that. I'm going back to my old ways. I put, during, what was it, hockey season last year or two years ago, I went for a Dexascam before hockey. I was playing like five days a week. Yeah. And I put on body fat. I should put on like a pound of body fat. It's Dexascam. Like it couldn't may not be accurate. 100%. But like, because you're doing so much cardio. But like, but the trend was moving in that way of like me losing muscle and me putting

on fat. So that was so to my diet change, like I probably should have increased the calories more. I probably wasn't getting enough calories in. I was still weight training. I was still eating clean. I wasn't drinking alcohol. I was doing all these things that were good, but because I was in that deficit, my body couldn't maintain that muscle.

See, there's so many, it becomes like an exact science in a way. It's unfortunate because, and you're right, like you want an exact answer, but that's why we're in the situation we're in. I know. Everyone's putting out programs. I know.

Everyone's putting out content and books. And everyone wants a magic pill, like just do this. Like, what's your take on O's Ampick? Do you know what that is? No. You don't know what ozampic is. No, I don't know what it is. Or wagovic?

No, I don't know. It's a diabetic medication. That's a shot that has become like Hollywood craze. Oh, and I read about this with all the crazy side effects. Like, isn't there like lipric cancer? No, no, I don't know if it's lipric cancer. Can't grant out of cancer.

There's some crazy stuff with it. I think there's- Don't call me on that. I don't want to get serious. No, no, no, no, no, no. I think, no, there's a lot. Take cancer. There's some crazy stuff with it. I think- Don't call me on that. I don't want to get serious. No, no, no, no, no. There's a lot of side effects like there's could be like, so what it is basically

is that all these people in like Hollywood or people who are in a higher socioeconomic bracket that's expensive take this shot. It's called ozemic or we're going to be depending on the brand, but it's the same medication, it's just whatever. And it's being used as weight loss. So people take a shot once a week and it's like the results have been extraordinary.

However, the side effects are pretty bad and pretty extreme, just in terms of just like daily, like in terms of you could be super constipated or diarrhea or you're not just the whole time, or not just for 24 hours straight. No, that's not. And people are doing it. Like, it's become like a craze.

You haven't heard about this? No, I have heard of that. I just haven't heard. I didn't know that was the name. And I thought that was, it's the same one that we're talking about. I thought they were much bigger. No, there's probably lots of other,

like it could be like, maybe cancerous, maybe cause a tumor here or there. I don't, but I just don't remember where it was. Like was it liver? Was it this? Was it that? I don't remember where.

But what I'm saying is there are a ton of side effects, people who are not diabetic, who should not be on the medication, are now taking it by the droid. I'm saying is there are a ton of side effects, people who are not diabetic, who should not be on the medication, are now taken it by the drug. I'm talking like, literally, like every second person that you meet here. I know zero to nothing about things like performance enhancing substances

or even drugs that you're talking about because it's just, it doesn't need to be my wheelhouse. I just don't, I don't, it shouldn't be your wheelhouse. No, but it's not something, I'm not the expert on it, I'll never be the expert on it. It's not, I'm not the person to talk. Like they need to go to a functional medicine doctor

or someone who understands, like a doctor, Gabrielle. Now, my problem with all that, the people in this industry who become great at this, and when I say great at that, I don't mean as a coach. I mean, like, finding health and wellness. They start falling in love with a process. They start falling in love with a feeling. Training for you, it's about a result, but it's really more about the second you do that last set or that last second you get off and you're running up to have your, yeah, it didn't sound good. Very literally, right?

You're getting off the modality, you call what you want, and you're going to either the shower to make some food. See, this is all jokes. That was actually really funny. So that's hilarious. So keep it in, why not? That was so funny the way you said it, okay. No, when you're getting off from doing,

when you're getting off from doing what you're doing, what you're doing exactly That's why you come back though, but that's why you Of course you're buying me like I would watch family guy. Oh my god That's you're like I'm such a like I'm so immature like I'd watch it and he and like you know He'd be like, you know, you said we wasn't like you said what's that stupid thing like? maybe like, you know, you said, what was it? Like you said, what's that stupid thing? Like, do you ever watch it when he's like,

the man, you said do do whatever. Like, what was that? Like, it's that stupid. Needed one of you as helping me out here. You have no idea what I'm talking about. No, I'm just thinking of Peavis and Bun Hei. I was watching something on Peavis and Bun Hei the other day. Like, it popped up and they said something

and I just started laughing. See, that's what I'm saying. I'm saying like make sure. Like immature silly little. Beavis's father was in the Navy, he was a seaman. And he started laughing at that. I just started dying for some reason. I was like, this is scary.

I would laugh too. No, we know she finds it funny. I find it hilarious. That's my point. That is my point. Or is it Simpson's, like you say, do do, I don't know. know whatever the point is I laugh at dumb stuff all the time. Continue I'm sorry. I'm with the getting off portion or with that or with that I still know where we are at. I'm completely lost. When I got off my modalities.

You got off the machine. Well, yes, I know what you're trying to say. I do it for the reason of like the feeling afterwards. That, my point early when I was saying that, even when I'm the most tired, I have this thing I always say, like, do it even when you don't want to. It's because, like, even if I'm like sick of it already, I'm sick of working out, I'm tired of it. More because I'm bored most of the time, because I'm doing a lot of the same things

over and over again for so many years. But I still force myself because it's part of my daily ritual. And I know the feeling, I'm doing it to chase the feeling, I know I'm going to feel afterwards. And it does clear my head and make me, it's the cognitive benefit of it all, right? So I'm not, so yes. So that's my point.

This becomes part of your survival. Now, a lot of people out there, they want to have that feeling. So I'm not so yes, so that's why you're survival now. Yes, part of my survival. Now a lot of people out there, they they want to have that feeling and they don't because they think they got to jump and do what you're doing. My thing is like, all right, well, if you get bored at 20 minutes and do 15 minute workouts, like it's just there's benefit to that. There's benefit to someone getting in there and breaking a sweat and building some confidence. And then guess what?

Friends start running into them, oh my God, you look different, you look better. Oh, I'm feeling better. And then you start relating it with, that becomes success. I call them NSVs, non-scale victories. Yeah. And I love, like, I promote non-scale victories.

Like, what are the things that we can do that get you more attracted to this process, to this feeling? And as soon as we get that, then we own it. It's like, as soon as you get that feeling, you're like, oh wow, I really feel good doing this, then this becomes easy. But when this be feels like a job and you're like, this sucks, this is boring. Then as a coach, I got to do a better job than writing a program. Like, I got to create something else. This summer, go to the movies,

project it on the side of a mountain. Discover a new favorite restaurant, your campsite. Find yourself when you lose your signal. Discover a new playlist, Mother Nature. Make your summer special at the Kia Summer Sales event with a dependable Kia SUV or powerful sedan. Kia, movement that inspires. Call 800-333-4K for details. Always drive safely, event ends 7-5-23. Well, that's the thing. And also, people just get stuck in ruts, right?

And plate toes. What do you do when you plateau? Do you plateau then? Oh, sure. OK, so there are times I plateau. What do I normally like to do? It might be at the time. I normally plateau when I've been doing a program for a while.

Maybe that's the sign that's time to get on a new program. So I'll have a friend create something or I'll create something that I'm really excited about or it'll be a new focus. I'll start that the following Monday, I might take a day or two off, I might go out and I might have some fun food or just relax. Makes it up. Yeah, makes it up a little bit, just let my hair down, clear my head a little bit, and that's important.

Even the holiday week, we're coming up on the holidays right now. I'm going away still boarding with the kids. I can lift, I might force myself to take off because it would be really good for my body. It'd be really good for me that following money to come back, start my new program, have my nutrition, all my food set up,

daily dose of delivery, my food. Then I dive into it Monday and I'm sharp and I feel good. Nice plug. It's nice, right? Yeah. You're getting the food. Yeah, I know. Very good.

It was kind of integrated. Really, it was so smooth. It doesn't like the sound sales. No, super smooth. Thank you. You're welcome. I saw that, you know, just said. So, basically, for regular people, not you, who's on covers of magazines when they plot

to, the best way to kind of, it's just, go get hammered, go use them in an out burger, you know, whatever, have a have a bender just for the honestly like, but, but, it's that simple, it's that simple. I'm actually tell I'm actually not even being funny. I'm like, sometimes the best thing to do is take a week off and just say screw it and do it ever. I would need to take the weekend. If you're one of these people that are really

meticulous about all this stuff, like turn around the weekend, like go out and eat, go out and party one night, like go have a good time. Because sometimes you plateau because you're doing the same thing over and over again. You can't be too tight all the time. You're eating the same thing. You're going to say something about me eating the same thing over and over again. Yeah. We can say. I think, you I think our bodies can develop food sensitivities. That's what's happened to me. I'm now allergic to eggs.

Right. I was the first thing I was going to have to say. Most people are. You'll see that with a lot of bodybuilders, because they eat so many eggs that you build a food. So food sensitivities and food intolerances are totally different things. So sensitivities we can develop. Right.

You can develop a sensitivity. I think that anything with a protein in it, they said that it has a protein in it. Can you really? Yeah, I think so. So like any type of, yeah. So eggs would make total sense. So yeah, keep yourself a break from eggs

for a month or two, if you can. No, I've been doing it for a few months. So you could have tried re-implementing them now? Yes. Did it work? By the way, I didn't even know I was even allergic to them. You were answering the question. No, it did work. It did work. I mean, I don't know if it worked or not because my point was, I didn't even know I was even allergic to the question. No, it did work.

It did work. I mean, I don't know if it worked or not because my point was I didn't know I was sensitive to them. I didn't know I was allergic to them. I went to get my blood tested or like all those. Were you having any reaction to? No. I mean, I just went to get my blood tested to see what my whole all my baselines were.

Do you feel any difference from being awful? No. I wouldn't even know. That's what I'm saying. Do I listen to this guy? I wouldn't. I wouldn't. The only way, like if I'm waking up every day and having eggs and then like five minutes later,

I'm like, I'm much clearer, my drool. I wasn't doing that. And there's an issue, but like if you feel great and then you get off of it, like I don't really, what type of test is he giving you? Like I don't know, is it blood? Is it an alcat test? Like I don't know.

I blood test, but my point is this could happen, because a lot of people say that you should be mixing up the food you're reading. Also, your body doesn't get acclimated to that as well. So, if you eat too clean too often, or all the time, I think you eat a lot of the same stuff all the time. And I do find if I eat really super clean all the time, like my body starts going flat, you hear that term? You lose that muscle fullness, you lose that muscle pump that a lot of us get when we train. So yeah, that's normally the time where I would like a boost day or a refeed day or some

people. What does that mean? Boosted a refeed day or just a really fancy way of saying like it's a clean cheat. So if you were to just like skyrocket your carbohydrates but not really eat anything crappy, eat a ton of fruit, eat like bulls-all meal or a lot of jasmine rice, a wedding culture. Get your carbs up, up, up, like way higher than they normally are. We call it a boot, a boost. A cheat is like, cheats like when you just go off and you eat. Do you believe in cheat days now?

I do. I do. I think it's important. So what I believe, if this is more of a dynamic conversation, is that some people depending on the person, this is more of an answer conversation. What do you think of this? Is that some people depending on the person, this is more of an answer I thought you were gonna say. It depends on the person. Someone like me who is an extremist, if I cheat one day, then I'm off the rails

for that day is gonna be a week. Some people, depending on the person's personality, maybe have a cheat meal, not just a cheat day or like, yeah, that, that, I'm more, I don't, if you need a cheap day, if you need a cheap day, take a cheat day. I mean, one when I ever say it's okay, if someone's like, the dieting really well, I can't do it. If all these things are falling into place and they just feel like they're like, oh, I'm going away Or I'm doing this. I'm like yeah, go have a good time But if you're gonna wake up from that you're gonna feel like crap every Monday from doing a cheat day Then you're overdoing it 100% I don't I am not worried about one day of eating

I'm not worried of one night of eating. We're not gonna put on body fat from that I'm more worried about it's like with alcohol more worried about what that's doing your sleep quality Do you drink once in a while? Yeah, I don't drink. I think that's like a it's like with alcohol, I'm more worried about what that's doing to your sleep quality. Do you drink? Once in a while. Yeah, I don't drink. I think that's like a real killer, like in terms of, yeah. I like I could be here. So like when my wife and I go to snowboarding with the kids,

like we'll sit around the fire and we'll have like an IPA or something like that. That's cool, like that I'm fine with that. But that's like, again, you're doing it very sporadic. Yeah, it's like, okay, I gotta wrap this up actually because I have to go, but could we do this again? Cause it's a great app, the 330 mark. Can you tell us and tell people how to find you

and where to find you and if they want more information on fitness super heroes? Well, that's right here, I'll take it. Thank you very much. You could take it. Don Saladino, just go to my Instagram or donsaladino.com. You got any questions, shoot me a DM, I'll get back to your ventures.

He also has a food delivery called Daily Doats. Daily Doats, yeah, I got a meal plan up there. If you guys get any questions, fire it off to me. Yeah, he is a wealth of knowledge and also just very nice. I was quite connecting with you. I felt like we could have sat here for hours. I could actually, I can keep on going, but I just looked at your watch and it says the time.

You got somewhere you got to pay. I have a podcast. Let's do it again some other time. Okay, we're going to of fuck coin. Visionaries tune in, you can get to know. Reinspire your, this is your moment. Excuses we in heaven at the habits and hustle podcasts. Power by happiness. Hope you enjoyed this episode. I'm Heather Monahan, host of Creating Confidence, a part of the YAP Media Network,

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