Just As Well, The Women's Health Podcast - Rebel Wilson’s PT Jono Castano on Workouts for Lasting Weight Loss

Episode Date: February 9, 2021

What can I do to lose excess body weight? That’s the question we receive time and again in our inbox. And with so much bogus advice doing the rounds on the internet, it’s really important to us that we bring you sound, actionable advice on this topic, from credible people who you can trust. This week we’re looking at the specifics of how your workouts fit into the picture of building a lifestyle that supports sustainable fat loss, calling on the expertise of Jono Castano. He’s the personal trainer behind actress Rebel Wilson’s amazing fitness journey, that’s seen her shift over four stone and report feeling healthier and stronger than ever. He talks to us about setting realistic goals and the most empowering metrics to track progress, right through to the importance of getting active alongside your scheduled workouts - plus, his real thoughts about burpees! Whether you want to kickstart a significant lifestyle overhaul, like Rebel, or just make tweaks to your day so you’re maximising your movement and reaping all the body composition benefits of doing so, we hope you find his advice useful.  Join Jono on Instagram: @jonocastanoacero Join Morgan on Instagram: @morganfargo Join Women’s Health UK on Instagram: @womenshealthuk   Topics - Rebel Wilson’s trainer on building a workout routine - How to exercise for sustainable weight loss - What to consider when embarking on a fitness journey - Which equipment to buy if you’re training at home   Like what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.   Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health goal in an upcoming episode. Alternatively, you can email us: [e-mail] Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

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renaissance, anyone? It's really important to us that we bring you sound, actionable advice on this topic from credible people who you can actually trust. We've tackled the question with the help of GPs, dieticians and even a genetic epidemiologist in previous episodes. So do go and check those out if you haven't already. This week, we're looking at the specifics of how your workouts fit into the picture of building a lifestyle that supports sustainable weight loss. We're calling on the expertise of Jono Castano, the PT behind actress Rebel Wilson's astonishing fitness journey that's seen the actress shift over four stone and more to the point, report feeling healthier and stronger than ever.

Hello, I'm Roshin-Devisho Kane and this is Going for Goal, the weekly women's health podcast. On this show, we call on top experts to share the tools you need to make good on the health goals that really matter to you and chat to our favourite celebrities and wellness heavyweights about what they do to feel and function at their best. There is so much in today's chat, which is between Jono and Women's Health's Digital Fitness writer Morgan Fargo. There's setting realistic goals and the most empowering metrics to track progress, right along through to the importance of getting movement in alongside your scheduled workouts. And a controversial special take on burpees. Listen to you to the end for that one. There are clearly so many more

reasons to work out than simply to lose weight. But if doing so is one of your goals right now, we really want to help you do it well, which is why we get a cross-section of experts to come on and offer their approaches so you can pick and choose elements that sound like they might work for you. And whether you want to kickstart a significant lifestyle overhaul like Rebels done, or just make small tweaks to your day so you're maximizing your movement and reaping all the body composition benefits of doing so. I hope you find Jono's advice useful. Jono, welcome to the pod. I am thrilled to talk to you because I've been an avid Instagram follower of yours for a while. Thanks for having you and Morgan. Of course. How are you? How's Sydney?

Yeah, Sydney's good. Obviously things are a lot different here to obviously in the UK, but yeah, things are going well. I've got my own gym now, so I think that's positive. But other than that, it's still working away, working hard and changing people's lives on the daily. Definitely. And your own gym, that must be incredible. How long have you had that? It's been about five months now just before everything kind of started to lock down. I made the move to open up my own place.

And to tell you the truth, it's been the best thing that I've actually done. I think that's one of those things. If you feel like you can do it, back yourself and go for it. Absolutely. And what were you doing before you had your own gym? Because you've been training people for years. Yes. Yeah.

So basically, you know, I've been a PT now for over 10 years now, Morgan, and it's, as a PT, you kind of, I don't know, when you don't have your own home, you tend to jump around until a few places. And, you know, you learn, you pick, or you take away a few things of what this person does, what this gym does right and what this gym does wrong. And then everything that I've basically learned over the years, I've just adapted all that and put it into my own gym. So it's been, it's been a crazy journey in terms of the PT. I can imagine. I mean, you've obviously had some ginormous clients who just completely trust your training style and how you choose to train them. What do you think it is that keeps them coming back?

What's the secret? I was going to say my jokes, well, my jokes are pretty bad. I don't know, for me, like, I'd probably say I'm a great listener. And I think as a PT, you need to be able to, you know, be a person that's open to obviously listening and being able to switch it on to be like, hey, it's time to work, you know. So I think if you can combine everything and all those attributes, you're going to be a great trainer. And is that something perhaps someone who was looking for a trainer

should be aware of that they're going to need someone who's going to listen to them and really listen to what they want to get out of their training? Yeah, 100%. I think if you're really putting your trust into someone, I think the most important thing is you've got to trust a person before you actually start to tell them the things, you know. And sometimes it's not just all about that. training and it can go more into obviously we talk about that mindfulness and you know you never

know what someone's going through and I think that's a part of the job as well being able to you know get someone 45 minutes and then change the way of thinking for the rest of the day it is crazy that you can go in and I used to find this when we're going into gyms I could go in I'd be miserable I'd had a bad day and I would come out and suddenly the world seems brighter things seem possible or all just from that little you know 45 minutes to an hour's sweat, it just completely changes your whole day. Oh, I tell the green. I think that's the key thing that we also need to think about in terms of training.

You know, it's not all of just about, hey, it's not about aesthetics. You know, it's about feeling better and moving better. And I think that's the way we should view fitness, right? 100%. And that actually leads us on perfectly to what I wanted to talk to you about, because at women's health, we see so many people coming to us, and they're looking for sustainable weight loss advice. And I think sometimes people can feel slightly ashamed that they want to lose weight.

And we have to say to them, it's absolutely fine to want to lose weight and to want to be in a healthy body composition or body weight for you. And whatever that looks like, that's a completely acceptable and great goal. But I think sometimes people struggle with knowing how to get started, especially if they're exercising at home or working out at home. And I know that it can just seem so overwhelming as a beginner, this world of fitness. And you see people who have been doing it for years.

And it just feels so inaccessible. How would you as a personal trainer suggest that someone who is a beginner gets movement and gets fitness going in their life? Well, I guess, you know, for a beginner, anyone that I work with, and it's the first time at the gym, obviously, sitting down. And I think the most important is setting a purpose. Like, what is the reason on why you're actually starting this journey and why do you want to start it? And I think if the purpose is important enough to you and obviously it is, right, because you're reaching out to someone,

I think that's what's going to take you the whole way through, finding that purpose. And on top of that as well, you know, you've got to make sure that all these goals and everything that you're talking about is attainable. Because I think when someone, like a lot of people that I speak to, you know, they talk about these big goals and even like stepping on the scales. they tend to forward-pink too much. And what forward-thinking does, you lose yourself. You're not present in the journey anymore because you're always thinking about the next thing, the next thing, the next thing. I think, you know, if you want to really, really enjoy the journey,

and especially being a beginner and your transition to intermediate advantage, be present through every single day and don't lose yourself. You know, don't forward think, don't backward think. Just be present in each situation. So take each day as a new opportunity. Exactly, exactly, 100%. Because, you know, like at the end of the day, you don't want to fail. I wouldn't want to fail. I don't want my clients to fail, nor do I want anyone to fail. It can be so easy, I think, to set big goals. And then because they're so huge, they almost become immediately unattainable. Of course. Of course. 100%. You see that so much. And especially, you know, we've social media these days as well, you know. I think that's definitely kind of created such a, you know,

a toxic environment sometimes because people just kind of, hey, I want to look like this person or I want to look like this. But at the end of the day, your first thing should be, why am I doing it? Why am I actually starting this? So when a client comes to you and says, you know, I want to change my life, I want to perhaps lose way or get fitter, how do you help them set goals? Well, we sit down and I guess, you know, let's talk about, say, for example, I've actually start a new client today, you know, and it got really deep. And, you know, I think as a trainer for myself is trying to break them down, like we spoke

about, to work out the reason why. And for me, I like to work in 12-week periods. So I don't like to work in, like, obviously, the years, da-da-da-da, because we've got to change programming and all that type of stuff. But, you know, we see small goals. And a small goal could be, say, for example, I want to be able to have at least 45 minutes today to work out, you know? It doesn't need to be like, hey, I'm going to say, for example, do an hour and a half. It's just simple, simple steps of like just training, you know,

like it doesn't need to be like a whole hour and a half. We're just leaving a total 15, 30, 45 minutes because people sometimes lack that, right? Yeah. And I think sometimes it can be really easy, especially at the beginning of a year to say things like, I'm going to work out for 90 minutes every day and then you of course you don't have 90 minutes in your day to work out so immediately it doesn't happen no it doesn't happen and you that means we're failing already you know so i think that's one of the key things you know those small little goals but you know keeping a table definitely and i think one thing that i would be interested to know though is that people who have set aside the 15 minutes the 30 minutes the 45 minutes whatever the time period is what should they be looking to do in that

time as a beginner. As a beginner, I'd probably, you know, train smarter rather and longer. Like, I think the main thing is trying to understand the movements as a beginner on, say, for example, technical, you know, if you're trying to obviously lose weight, we want to burn as much calories as possible. So I think even investing in some type of smile watch that keeps you attainable on how much calories am I burning, what's my high rate out? And that, that would also show you, like, if you're improving as well, you know, like, if you do the same workout and your beats per minute at less, you know, there's a lot of things in terms of, um, for a beginner. But it's also exciting, you know what I mean? And I think that's,

that's the key thing about starting, firstly starting, because everything's so exciting. You know, you're talking about nutrition as well. You know, you're changing your eating habits. And then you're going to see the great benefits of what actually training is about. For someone who is overhauling their fitness and their nutrition, there's so much information out there. And it can be really overwhelming when you start. Is it worth reaching out to a professional, whether that's a nutritionist or a registered dietitian or a personal trainer or a fitness instructor just to get your feet under the table? Yeah, of course. I think one of the most important thing is to do your own research first and, you know, I really understand all types of nutrition, but then once you're ready to

take the next step, reach out to a professional, if it's a dietitian, you know, it's an experienced personal trainer and then. But what I tell all my clients, I think, is you don't want to get lost in terms of nutrition. And what I mean by that is restrict yourself too much because once again, if you're restricting yourself, you're losing the importance of how good the journey is going to be long term. Say, for example, you know, like you're giving yourself a 1,200 calorie diet or whatever it is that's not going to be very fun and you're going to miss out a lot of stuff. So I think for me, when I tell everyone about nutrition, is folks on the balance,

focus on the balanced approach and that's going to be the long-term, long-term plan. And is that the same approach you take to fitness? Like don't throw it all at the wall immediately, just every day put the work in bit by bit? Yeah, well, you know, there's so many apps as well these days. You know, you talk about my fitness power. If you do your settings through there, you type your age, you're high, that's going to give you a nice calorie number. And, you know, you don't have to create the deficit too much. So obviously the deficit's the calorie deficit.

and I think, you know, we talk about the balance. You type whatever food you want in there, and if it fits those numbers, then you're able to eat it, right? What do you say about creating a calorie deficit through nutrition or through exercise or a bit of both? I'd say both, but the importance is as well as you can't out train a poor diet, you know? So definitely the both. If you can increase, obviously, a total expenditure for exercise as well,

that's going to give you a greater deficit. And for me, when I'm working with someone for weight loss, I always tell them the more we can do, the more the quicker results are going to be as well. I obviously take in fact the recovery as well. And recovery is a really great thing to touch upon because when we get going in these fitness routines, it can feel like an off day is a slide into never getting back into the routine again, whereas recovery is actually so important. How many days would you suggest someone needs to be doing active recovery or just total recovery

where they're not doing anything? I would say active recovery always. Always tell my clients, you know, active recovery is super important because, say, for example, it's a very light walk, you know, you're still moving, but when you're still moving, we're still burning calories. In terms of, like, in a different type of approach as well,

is, you know, you can go for a swim, you know, there's so many things you can do in terms of active recovery that keep exciting as well, you know, keep, be open to different options. And what are some of the benefits of, active recovery. Well, the benefits would be, you know, you're not, you're not putting as much as obviously resistance training. You know, you're, say for example, your recovery for the next session, you're allowing yourself to recover quicker as well. Because at the same time, we're

not able to work out of 100% every single day and keep hammering it at the gym. We still need to involve those active recoveries to get peak performance and get great results. With everyone working from home at the moment, and I know it's slightly different in every country about what people can and can't do and what they're allowed to do, some days I find I can sit at my desk for four or five hours, then I'll go and do a really sweaty workout on my lunch break, and then I'll go and I'll sit back down for another four to five hours. And I feel like I've exercised and I feel like I've moved, but I know I'm missing out on those little bursts of movement, like walking someone. or walking to the tube or walking to the shops and that's just completely gone from my daily life. How can people get more movement into their day? Is a daily walk really important to make sure they're still getting their neat exercise in? Or, yeah, how do you keep people moving?

Well, this is, so this is quite a great question because this is the reason why I started a hashtag 45 daily to kind of promote movement for 45 minutes daily. and I'm a strong believer about that, but, you know, I think we need to, you know, you've got to think about as well, if you're sitting long periods of time, honestly, and you're typing away, you're obviously protracting. So, you know, you're going to get tight traps, you know, you're going to, your lower back's going to, your core's not switched on. So I think the important thing is, you know, you always got to get up and move.

And I think another thing as well is productivity. You know, you talk about the mindfulness, stress, everything, giving yourself even two minutes off work, thinking about saying else. is going to be such a key factor to being more proactive throughout your day. So for me, I love going for walks. And whenever I get stressed out and I feel like I'm sitting down for too long, you know, I'm wearing a smart watch, which these days tells me, hey, you need to get up.

So I think that's another key thing as well. But I think if we can keep doing that and give yourself reminders, I think that's going to help you in terms of a goal as well, yeah. With your smart watch, how important do you see fitness track as being? for people because I know you can track calorie burn, but then there's also features like tracking your heart rate and you could perhaps see if your heart rate is recovering more quickly after difficult exercise. How important is that for seeing progress? Oh, well, I think seeing the progress, especially for, I use a Fitbit Sense, I'm not sure if you're familiar with it, but, you know,

it's got active zone in it. So it tells me in terms of how much I'm getting of the workout and it gives you like a total rate of what you need to hit in that workout. So it makes me, for me, it makes me push harder until I get to the enough level in terms of my active zone minutes. But if you can say, for example, I view it as like before I start any personal training session, I get them to turn the smart watch on to see how many calories you've done. And we can see that beats per minute. And for me, I always love to work over 120. So if I see the person under that, then I'm like, there's no rest time. We've got to keep on until we, we see, we keep going above that number.

So, you know, that's pretty cruel for me, but for me, but for me, they must love you. But it sets the time of the session. And for me,

like, I love quality in terms of, you know, we're there to work. We're not there to have a great time. We're there for results. And that's the type of trainer I am. And that's kind of what my philosophy is about,

you know, leaving, you want to leave the session like you've done a session. But in terms of progress, like, you know, there's, there's even progress of sleep,

you know, there's progress of stress levels these days on the watch. There's so many key factors on a smart watch that you can see these days. And I think, you know, it's so great to see that technology has gone this far because it does help a lot and it keeps us so much more accountable every single day. You mentioned that you, as a trainer, you're there to get results, and there to get the best out of them. How do you keep people on the straight and narrow? Because I have tried to talk myself out of another set or, oh, I can't get up

from the floor. It must be really hard as a trainer. Now streaming on Paramount Plus is the epic return of Mayor of Kingston. Warden, you know who I am. Starring Academy Award nominee Jeremy Renner. I swear in these walls. Emmy Award winner Edie Falco.

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because whenever someone tries to chat, I say, I know what you're doing. So I know exactly what you're trying to do right now, so you better get started. I'm so used to. Come on, come on, I've done it for 10 years, Morgan, you know, so I know all the tricks in the train. What are some of the best excuses you've had people, or have people say to why they can't go on? Well, they can't go on. Probably what was one of the, let me try to think.

One of the excuses, I guess everyone's, oh, I've got to go to a meeting out of nowhere, which is pretty, which is pretty random. I guess they run straight to the bathroom is another one. I don't know, whether they vomit or not, I don't know, maybe they do, maybe they don't. But, you know, at the end of the day, like training is all about enjoying as well, you know, So I think all these little things as well make it quite fun, you know, excuses when you have a bit of banter in between, you know, I think that's a key thing as well in terms of when you're trying to look for a trainer. With your training, now that everyone is doing different things and I'm sure you've got people who are long distance, how do you make sure they're getting the most out of virtual training sessions? Well, I love virtual sessions, by the way. I think it's the best thing that's been found recently, especially with everything going on.

I think the most that I think the accountability that virtual session does create, you know. I had a person recently in two weeks quarantine and I'm telling you right now, if he didn't have his virtual sessions, probably will not trained at all, you know, and we actually trained every single day throughout those two weeks. So I think keeping him on track during quarantine with the virtual sessions has obviously showed him a lot of accountability. You know, you're trained today actually and, you know, he's got, he's still got a great base you know, you're still lifting some good numbers.

And I think that just shows as well of how the quality of training that you can do at home, you know, like through body weight, through bands, you know, course sliders, kettle bills. There's so much stuff that you can take, have at home or take into quarantine. So, you know, it's not about stopping training. It's about continuing. The equipment you mentioned, I think sometimes people can be confused about the different types of equipment, what's best, what they need it for. and also not everyone wants to invest in an entire home gym.

Having resistors bands, the smaller ones than the longer ones, which, you know, those two key things you can do so many different movements with. A light kettlebell, one heavy kettlebell. You don't have to have every single kilo dumbbell. You know, you can have obviously a two kilo, four, eight and a 12. That's enough, you know. When we talk about training as well, it's not about how heavy you can lift. It's all about the time of the tension, the engagement, the mind muscle connection,

There's so many key factors. So you don't need to load a lot of dumbbells. Core sliders, great little, great little thing as well to work different movements. So I think even that, you know, you look at the total cost of that. You're looking probably under, you know, what, $250, $300 in terms of all those equipment. So I think if you can invest 300 into your home gym in all that stuff, that's plenty of stuff, Morgan. I think as well now that people aren't paying for gym memberships, when you look at the equipment, you think, oh, that is quite expensive.

but then if you tally it up, you're probably investing the same amount of money and equipment as you would in two or three months membership at a gym. I totally agree. And I think if you're not going to be using a gym membership, I think you should definitely look to invest into creating something at home. And I think having a gym at home is so much better, especially, you know, you can go whenever you want. No one's going to be looking at you. You can do whatever you want. And you can get actually some really, really good workouts in it. And I think that's an important thing.

You know, sometimes you probably even train harder at home than a gym because a gym's so busy. You just don't know what machines are free. And I think that's definitely what everything, what's going on there has created, you know. So it would be interesting to see if people are going to continue back at the gym or they're going to continue doing virtual sessions. I'm actually pretty interested in that, see what's going to happen. And the other question that I really wanted to put to you is people with a significant amount of weight. to lose probably four plus stone. How can they get the most out of their training at home? Because there are certain differences in terms of exercises or where they should start.

Is it starting with walking? Is it starting with low impact workouts? What would you suggest? I would suggest creating a plan in terms of focusing on nutrition. Definitely low impact exercises. I think a walk would definitely be the most important thing. If you can combine that with a great nutrition set up and focusing, you know, on that calorie deficit where it's not too low, you're still able to function. I think that's going to be the way forward, personally, Morgan. And I think check out some, some programs. There's so many programs online for that type of stuff as well, you know, not all programs are based on, you know, high impact. And there's some great ones online, you know, and they're all free as well. And I think, you know, they've all

got video tutorials on how to do the exercises. So I think that's a good way forward and a great starting base. Where would you suggest people look for online workout plans? And I'm not plugging our own stuff, even though it's amazing, but we do have fantastic plans on the site. Where else? Is that when you contact a trainer or is that when you look in a certain place? Well, I think, you know, contacting a trainer could be an option. But, you know, like you spoke about, you just have some amazing videos. You know, even some, you know, you look at the Nike app, you look at the FitFit app. There is so many different options out there that give you that great versatility in terms of different workouts.

And, you know, I think invest into a smile watch as well because that can tell you how many calories you're burning a day as well. So I think, and how many steps you're going to do. Like for me, I love to create 20,000 steps a day and that's pretty ridiculous. It's quite high. So starting off like 10,000 and those little key things are going to contribute to, you know, your weight loss goal. 20,000 steps a day. Oh, my goodness. Yeah, you'd be.

Like, I'm actually looking at it right now and I'm on 22,000 and I didn't even leave the gym. I just did 22,000 working today, like gone in between exercises showing the clients. But yeah, yeah, I'm pretty active and I'm at the gym quite a fair bit. God, 20,000 steps a day. I'm starting to think about how I could do that. You can, Morgan. You can't. The way you do it is you have to do it. You have to screenshot and put it on, we'll create like a thing we in your group and then every time we do it, I'll do it. And then we just keep keeping each other accountable. I want to put to you some quickfire questions because I think these are always really fun to get people's take. So let's start with what is your favourite exercise?

size. Front squat. And why? I love a front squat. Because it's a compound movement and it's, for me, I get such a great workout for my front squad. My abs are so sore the next day and my legs. So I think that's the reason I love it.

You mentioned quickly about your abs and this is a question I'd like to ask about form. How can you know you are working with correct form at home? Is it worth videoing yourself or how do you make sure you're getting the technique right? Oh, videoing yourself would be a great one. if you can send it off to a trainer that's even better. But I think when we're doing any type of movement, the thing you really need to understand is where am I actually feeling it, you know?

And that goes to the fact of, you know, am I working at the correct tempo? So if it's a squat and you read, hey, this is meant to hit your quads, glutes, and handstrings, then when you're doing it on your own, slow the movement down, think about it, think about the movement, and am I feeling it there? And that's going to tell you if you're doing it right or wrong. 100%. Okay. And what is your most overrated exercise?

Burpees. Really? Come home. I don't know. I just don't see the hype about it to the truth, you know. Just dropping down doing like a little push-up and then coming back up. Yeah, it's going to get your heart rate high. But in terms of, you know, the effectiveness.

of what I'm working. I'm very questionable. But, you know, some people love it. And I'm a nice guy, so I don't really say anything bad things. What would be your best training tip? My best training tip. Oh, that's a good one. I'd probably say best training tip,

train smart and not longer. Is that a good one, Morgan? Come on, that's it. That's a very good one. That's a very good one. I think how would people know their training smarter and not just harder? Results.

I'd say, you know, am I getting the most out of my workouts with the movements that I'm doing, with the program that I'm doing? I think that's when I say train smarter, that's what I'm talking about. Quality for time personally. And if you're not seeing results or if you're not getting the results that you want, how long do you need to give it before you should start thinking about maybe adjusting your goals? I'd say give each program at least six to 12 weeks Morgan. But in saying that as well, you know, like what works for me might not work for you, Morgan. And I think we need to kind of not put too much pressure on ourselves if it's working or not. I think you need to view fitness as the positive effects, not just aesthetically.

You know, energy-wise, you know, am I getting fitter? There are so many different ways of seeing results, not just losing weight. on the scales. Absolutely. And then finally, what are the fitness words you never want to hear again? I'm going to a meeting. That's totally fair enough. I appreciate that. That's a good one, right? Is there, is there anything, is there anything fitness based like earn your calories or something because that's my personal one that I hate the most. The own your calories? Well, yeah, that's pretty bad.

I'll probably say I can't. I hate when someone says that I can't because I know deep inside you can do anything that you put your mind to, especially what one pet hate of mind is when someone stops and they got one repetition left and they stop. I actually make them do five more to teach them the lesson of like, no, no joke. Seriously, I actually make them do five more. like you can never quit with one rip left. That's just like the easy way out, you know.

I think that keeps people accountable as well because if you know if you skip the final rep, you're going to have to do five more. Obviously you're going to do the one last rep. Of course, yeah. And I think it just shows character as well, you know. Like, you know, and it teaches you those little things. You've got one rip, you know, it makes you stronger personally

because it makes you stronger on why you actually doing the exercise. And it's more of a obviously a mindset thing. But for me, that's the way I love to do things. And it's obviously worked with so many people. And the amount of people that got one left and actually finish it now is obviously so much more. Right. Now that we're at the end of the podcast, you can tell me to go away if you don't want to answer it. But you train some very funny people and how do you keep them going? Because I would not be able to work with someone like that because I would just be laughing all the time. How do you keep people on the straight and narrow? Are you just really strict? I would say I don't let them talk. For me, like when I'm training, it's with it. I've been

brought up, you know, playing football and I understand when we're working, we're working. And I think that's how I kind of deal with something like that. It sounds funny. And, um, I just get straight to work. Let's get business done, you know. Definitely. Okay, amazing. Well, Jono, thank you so much for being on the pod. It's been incredible to chat and just hear all of your expert and very strict advice. Thank you. Wow. No Wonder Rebel has had some serious results. It sounds like her PT takes zero prisoners. You have been listening to PT Jono Castano interviewed by Women's Health's Digital Fitness writer Morgan Fargo on the Women's Health podcast, Going for Garg.

As ever, if you want to comment on anything that we've raised in this episode, get in touch. All the details of how to do so are in the show notes. As are links to women's health's brilliant fitness content, where you'll find a ton of varied workouts to try. If you've got a different goal in mind and you want to know how to achieve it, let us know and we could be helping you get there in an upcoming episode. That's all from going for goal this week. We will be back next Tuesday.

Take care of yourselves. Bye.