Let's Be Honest with Kristin Cavallari - Getting That Summer Bod With My Trainer Kevin Klug

Episode Date: April 22, 2025

This week I'm joined by my trainer in Nashville to discuss his journey from being on the road with musicians to opening up his own business here in TN. We talk about how he completely changed my body, what to do for leaning up and building muscle, why we should all be doing fast twitch movements, why he doesn't spend a ton of time on abs, and why you don't have to workout every day.A word from my sponsors:Bon Charge - Go to Boncharge.com/HONEST and use coupon code HONEST to save 15%.Wayfair - Give your home the refresh it needs with Wayfair. Head to Wayfair.com right now.Hiya Health -Go to hiyahealth.com/HONEST to receive 50% off their best selling children's vitamin. Jolie - Jolie will give you your best skin & hair guaranteed. Head to Jolieskinco.com/HONEST to try it out for yourself with FREE shipping. And if you don't like it - you can return your Jolie for a full refund within 60 days, no questions asked.Ritual - Get the good stuff to your gut, with delayed-release capsule tech that supports a balanced microbiome. Feel the difference, daily, with Synbiotic+. Get 25% off your first month at Ritual.com/BEHONEST.Hero Bread - Get 10% off your order at hero.co and use code HONEST at checkout For more Let's Be Honest, follow along at:@kristincavallari on Instagram@kristincavallari and @dearmedia on TikTokLet's Be Honest with Kristin Cavallari on YouTubeProduced by Dear Media.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The following podcast is a Dear Media production. This is Let's Be Honest with Kristin Cavallari, a podcast all about getting real and open on everything from sex, relationships, reality TV, wellness, family, and so much more. And just a fair warning, there will probably be some oversharing. Welcome in, guys. Happy Tuesday. I hope everyone is doing amazing. Today is going to be a fun one because I have my trainer here in Nashville with me, Kevin Klug.

What's up guys? Hey, Kristen. Quinn, get down. My dogs are obsessed with Kevin. Quinn, kick rocks. How you doing? I'm good. How you doing? I'm excited that you're here. Appreciate you having me. So we've been working out together for about five years. Wow. Yeah.

It's not crazy. It's come up pretty quick. I know. And so I will say you've completely changed my body because pre you, I did not understand how important heavy weight is. So we'll get to all of that, but I wanna start with you. Tell everyone how you got into personal training to begin with.

Well, I moved to Nashville in 2011. I actually wanted to be an NFL scout. I got done with college that year. My identical twin brother got drafted by the Titans, which is why I moved here. I was gonna move wherever he went and I wanted to watch him play football. So I actually sat down with the GM at the time and I said, Hey, I want to be a scout.

He said, well, we can't hire you because you know, the family thing, if we were to cut Carl, you know, would we cut you as a new player? You know what I mean? But he's like, you should check out this gym. It's a sports specific gym. And I went to go knock on their door and a month later they hired me and that's kind of how my journey as a personal trainer started. Oh my gosh.

So from there you just worked your way up. Yeah, pretty much, you know, and also being an athlete growing up, I had a lot of good mentors in the weight room and as a coach, so that, you know, they were so good to me and maybe a better human being, not just on the football field, but as a better human being. And I think that's what drove me to want to pursue personal training as well. So, so let's just name drop because you are the opposite of name dropping, which I love so much about you, but my people do care. They want to know. And I am curious how you then broke into celebrity training.

Yeah. So the question, so how did I get into the, I wanted to name drop a cute client. Let's name drop. I can do it for you, whatever you want. Well, yeah. So, I mean, I worked at the gym for four years locally in, it was Franklin, Tennessee. I had a buddy who worked in the music industry. We ended up being roommates. He came to me and he said, Hey, do you want to go on a road with Lady Antebellum? I'm not a country music fan. I love them, but I had to Google them. Like, like, you know, and it was so funny cause you know, Hillary, she's like, do you know anything about this world? I'm like, not at all. I said, I don't know. You guys, you travel with like one semi Hillary, she's like, do you know anything about this world? I'm like, not at all. I said, I don't know.

You guys travel with like one semi. She was laughing and she's like, try 14 semis and 14 trucks. And it was a nine months tour, 150 shows. My first tour ever. And you went on the whole thing, all nine months. Well, it was Weekend Warrior. So Wednesday to Sunday is when I would tour then. And I'd come home and work a convinced week. Wow

I did that for seven years That's exhausting. Yes. I was very that whole chapter of my life was needed and I'm glad I did Oh so many layers to that. Yeah, I needed to do that because honestly being around people who are Great at what they do being around that only elevates you to be you know, good at what they do. Being around that only elevates you to be, you know, good at what you do. You know what I mean? So. Yeah.

Road life is really tough. So you did it with Lady A, you've been on the road with Luke Holmes. Yeah. Sam Hines. Yes. There's the name drop. What's your name drop?

Yes. I did two years with each of them. Okay. And yeah, they were all great. They, you know, the biggest thing is when my wife came on tour, they were all very supportive of that. And just like very welcoming to that. Because I think that's a big part of it too, to where if she comes out there, you know, you want that you want the environment to be family well. Yeah. And they all are so great. Yeah, that's great. So you got burnt out on road life. So then you decided you're just gonna launch your own business here. you decided you're just gonna launch your own business here? Well, yes. So in 2016, it was my last run with Lady A. I sat down with Hillary and Slim at lunch

two different times. They're like, you need to buy a van and do this in Nashville. Basically, how you train us, like we go to each setting and just find a flat piece of concrete, just buy a van and do it in Nashville. I thought they were crazy, but then I realized myself, I'm like, I don't want to go back to the gym. I just being outside is terrific. You know, I'm able to do my kind of own thing. And that's how it did start is I bought a van. It was my 2000 Buick Century as a car. Loaded it up with weights. 700 pounds of equipment. It looked like it was going to pop the tire. Oh my God. Yeah. I did three months of that and I realized I needed to buy a van so I can put a squat rack and heavier stuff to accommodate how we train. So, okay. So for everyone listening, Kevin does have a really cool business model because what you do is yeah, you have these vans. How many do you have now? Six? Six vans, seven coaches. Yeah. Okay. So,

and what they do is all of these trainers with these vans of equipment can come to your house. So you don't need a gym in your house to work out with the clue team, right? Essentially, which is awesome. And I think the common question I get number one, the two things, plug or clue. I know. Yeah. Am I saying it right? What is it? Well, now I'm like, no, it's, it's, it's clue. I just say it right. It's good. Go Justin said, flog. I'm like, what? No excuse, but that's like Cavalari and Cavalieri. I feel you paying right. Rough shit. It's good. Justin said, flog him. I'm like, what?

No, excuse me. That's like Cavalari and Cavalari. I feel you pain. I get it. I feel your pain. I get it. No, but a lot of people, you know, with the van usage, they're always saying it. So I don't get it.

Like you go in the van, does the SWAT rack stay in there? Oh, that's funny. We take everything out. So we're training outside in the elements. Yeah. You know, rain or shine, at least in the garage if we need to. But yeah, which sometimes can be a little tricky in Nashville. It gets really cold sometimes in the winter and really hot in the summer. So I think first you

a few times then you get a nice home gym, you know, in the spring or fall time, like, Hey, let's get outside and go do the thing, which is, it is nice to be outside and work out. I will say, well, it just takes a little mental strength to, you know, when it's not so perfect out to actually get outside, but I know for a fact, you'd never regret it when you have stepped outside and you come back and you're like, you know what? Empower. Well, I'd give me some credit because this past winter with my workout equipment being in my barn. Yes. Oh yeah. I would be in there and a jacket and gloves and a beanie doing the damn thing. That's right. And no excuses on you. And I appreciate that about you to

where, you know, you came from a nice state of the art home gym and now we're in like a dusty. Yeah. My horn is just kind of, I did leave blow it. I just want to get a note last time you were getting me shit. I'm good with whatever. When do you see a Thursday? It's clean. It's immaculate. Yeah. No, I do tip my hat to you because it does take mental power to actually step out in the elements a little bit to get it done. So yeah, it does. But yeah, you're right. You always feel so good afterwards. You're happy you get it done.

Okay. Let's talk about summer bodies because obviously summer is quickly approaching, which I'm very excited for it. And everyone right now feels like it's hitting the gym harder, eating really well, trying to get everything tight for the summer. So I want to talk about leaning up and building muscle specifically. So is building muscle different than maintaining muscle? Do they look different as far as the gym goes?

For nutrition wise, yes. In the weight room, we still need to get stronger on the main lifts and we still need effort, we still need intensity, no matter really what your goal is. So that's kind of the foundation is to keep it simple enough to where we can repeat some movements and get stronger at them. But as far as gaining muscle or maintaining, that can kind of come down with the nutrition part of are you a caloric surplus or are you the same level to maintain. Oh, so okay. So no matter what you're doing, the gym essentially looks the same.

For the most part. I mean, I might add some volume. I might do some more bodybuilding type of stuff if we need to, or some people just like the athletic stuff. So really, you know, what's happening in the weight room a little bit is on the client of like what they enjoy as well. Cause I try to accommodate that too. But yeah, as far as gain, it takes so much work to, to gain bulk up, like immense work. Most people don't understand. I can tell you from the experience of eating way too much food, that is what it takes

is just upping the calories. Yeah, so I mean, yeah, but for the most part, whatever your goal is, we still need to get, we're gonna work on mobility, the core, but there's gotta be some repeat exercises we do to get stronger at it. I still am a huge believer of sprinting, just the word, the Twitch muscles. I still am a huge believer of sprinting, just the

twitch muscles. I always say, look at a track athlete. Like, why do we sprint? Look at a track athlete. Like, what do they look like? They look twitchy, the wiry, lean and thin, right? Most people want that look. So we're going to implement plyometrics, jumping and sprinting as well. Okay. I was going to ask you about that because I had no idea before I started working out with you about the fast twitch stuff So sprinting is that like a box jumping all that kind of stuff ply meshes jumping Yeah, they kind of go hand in hand though because for some people they don't have the strength to actually

Create that velocity to actually sprint right some people are born with some people aren't but so If you're a good sprinter, it'll make you better in the weight room If you are strong athlete you'll likely be able to sprint a little bit better than someone who's a week. Okay. That makes sense. So I still like to have everybody, if they're able to taste all of it, you know, and the whole point of the sprinting and all that is because it creates lean muscle. Correct. You know, just tapping into that, the fast twitch muscles, right? Right. And you know, cause a lot of times I'll be honest and I'm not picking on you, but yeah,

when I first had you, I noticed you were at a bit, I always told you a very methodical pace. Yeah. We do like a set of 12 and like, can we move just a little bit back? Like time and place when to move fast. But like there's times where I ask you to move fast and you just really haven't tapped into that to my knowledge at least. Well, and I've worked with multiple trainers in my day and yeah, it, the

difference between the other trainers that, and this again, it's not a knock on them, it's just different working out with you where it, the heavier weight and yeah, like moving in the gym before it's like a gab sesh, you know, like, let's just kind of shoot the shit and hang out where you're like, no, we're hitting down to business. And that is the other thing with the heavy weight is, okay, so for someone who is just at home and working out on their own every week, so let's say you're doing squats and rows, you know, should you be trying to increase the weight every single week or what does

that look like? Improvement or progress doesn't always mean heavier weight. Okay. It can be maybe less rest time. It can be maybe adding another set. It could be maybe adding another rep or two. So sets and reps, total volume. You could be adding hat or cutting rest time. Or a lot of times my eyes see that you're moving it faster. Good enough. I like that, right? So there's some measurements I follow that isn't only weight. You don't love lifting heavy, heavy, right? So I got a micro dose, like they can choose when to do it. Right. Okay. Right. And as you know, the whole session is in heavy lifting,

right? Right. So if we do a warmup and then the next block is maybe sprinting and then it's like, next block is heavy lifting. And then we started getting lighter. Yeah. So it's a quick ghost of heavy lifting, not the whole thing, because we don't want you moving slow either, right? Okay, guys, let's take a second to talk about a brand I love, and that is Bond Charge. Bond Charge is a holistic wellness brand with a huge range of evidence-based products to optimize your life in every way. Founded on science and inspired by nature, all BondCharge products adopt ancestral ways of living in our modern-day world. Their extensive range of premium wellness products help you sleep better, perform better, have more energy, recover faster, balance hormones, reduce inflammation.

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This deal is not available on their regular website, so make sure you go to h-i-y-a-h-e-a-l-t-h dot com slash honest and get your kids the full body nourishment they need to grow into healthy adults. Okay, so walk us through a typical workout that we do. What does that look like? Generically speaking, right, and they will kind of using you for an example, it's a 10-minute dynamic warmup. We'll gain either some med ball tosses or some sort of sprinting, something like that twitchiness, right?

After that, I'll give you a main movement, single leg or a back squat, typically a leg movement. I like to see- Why is that? Just cause it's the biggest muscle group and you know, most women want to work their lower half. Yeah. And it's going to be the hardest thing you do

in the workout. So I want that at the beginning, right? I need fresh. Right. With you, likely I'll do a leg movement, a jumping movement, and then maybe like a back movement. So an upper body pull because you're fresh on that. The next block would be potentially a single leg movement that's lighter.

So instead of working instead of five, we're maybe working instead of 12. Something that's not so physically demanding, but you can still isolate and work the legs, right? Like a Bulgarian split squat. Yeah, yeah. Something along those lines, single leg movement. And then, you know, I might throw in a upper body and core movement. So you still get three movements in that block.

And then we'll come- And you do each four times? Three, four, four. Yeah, it really depends where they're at. Like, you know, some people might do five sets, but I don't know if we have time, which we normally do, work on what we need to work on, mobility or, you know, work on shoulders, bag, whatever we got to work. It's really dependent on the clients. Okay. Okay. Well, you mentioned women like to work on their booties.

I mean, they'll wear body boots. They can all just say booties, booties and abs. Okay. So when it comes to abs though, you don't crush me with abs. Like we do them, but it's not as much as I think people would think. Correct. We don't do a ton of sit-ups. We don't lay in on the ground and flatten our legs. Why is that? 60 minutes goes quick. I want to work on the stuff that will change

your body composition. Not saying that abs won't, but I mean, let's work the biggest muscle groups while we have time for it. The stuff I like for working your core is, you know, a suitcase carry. Hold a heavy weight. Instead of letting that weight take you here, now you're working here. Or a weighted plank, right?

We'll do some of that stuff where I move you a little bit. Bear crawling. I love that. You love a bear. Oh yeah. Their car and his shit. Because you know, that also works mobility. So you're getting the core strength and mobility at the same time. Yeah. I mean there's a lot more to do in a 60 minute period than

just absolutely. Yeah. Because I know you've been doing it all the time too. Oh, is that kind of why? A little bit. Oh, okay. I want to create an environment to where you want to do it on your own, right? Yeah. Working your legs hard. Yeah. You likely, I mean, okay. Yeah. Well, you trust me then. You do. Between my hands. I do. I do give you props because you do work out on your own quite a bit. And I push myself. Not as hard as you push me, but I do push myself. Yeah. Right. Yeah. Okay. That's interesting. And then what about for real building a booty? What is, what are some of the best moves for building booties? Kind of same rules apply. You know, let's, let's look at the, the lower, you know, the leg movements, back squat, front squat, goblet squat, single leg movements, Bulgarians, just

you need the intensity and you need volume on that. Right. Okay. I'm going to try to just disregard that. It depends because it depends for each client. Of course. You know what I'm saying? But if I just speak freely here, pick, I'd say three to four main movements that you're

good at and just wear those suckers over. Okay. Right. I feel like cause you're not on TikTok, which I love, but being on TikTok, it's like you see all these new workout moves. And what I love about you is like the basics will dig you really far. You actually don't need all these fancy moves. Well, I try to give you the meat and potatoes for 45 minutes and I'll try to throw some cutesy fartsy stuff back to you just like keep you engaged. So we're not doing this. So like the little bit of novelty at the end of a workout or whenever is uh, gives you excited a little bit. Yeah, it does. Yeah. Yeah. And I mean, I enjoy getting a new move from time to time, but like even when I work out on my own, I have probably for if we're

thinking like lower body, probably four to five moves that are my go-tos. Well, that's it. Cause you know, my thing with any client I work with, if they go to a, they all travel. If they go to a gym on their own, I want them to look forward to seeing a gym. And because we do keep it simple enough, you kind of know exactly what to go do when you get there. If I were to be all over the place with 80 different movements, right?

Well, Kevin's not here. I don't really know what to do. So I try to keep it simple enough. That way you can also get good at it, right? Well, Kevin's not here. I don't really know what's happening. So I try to keep it simple enough that way you can also get good at it. Right. Right. Yeah. Well, going to a gym is intimidating. I don't, I haven't gone to an actual gym in years, except for when I travel.

Yeah. And like I was just in Miami with another one of your clients, Caitlin Bristow, and we went to the gym at the one hotel. It's huge. It's nice. It's always packed. Gyms are intimidating. I don't care what anybody

says and especially I work out and I still get intimidated. How can we sort of break that for women? Like is that the key is just have six to seven moves you're really comfortable with so that you're confident walking into a gym knowing what you're doing. Keeping it simple. Yes. But I also think you got to do it on your own a little bit before you just walk into there. Cause like if someone's never been in there, like just do six movements, you know, so you got to have some sort of foundation before you get in. Like by practicing at your house. Yeah. Okay. But, um, yeah, I mean, you know, and for the ones that are at home, like, what should I do if I don't know what to do? Start with a movement, like

a dynamic warmup. If you don't know what the dynamic warm is, like, you know, go Google it. Yeah. That's the thing is like with YouTube and stuff now you can find very much anything. Yeah. It just, well, and even your Instagram, you post workouts and stuff, which is, I could be better at it. Yeah. Yeah. We have a team of guys and I try to get all of us involved in it.

We all kind of don't really love doing it. We're not defined as the influencers of the poor girl, but I mean, yeah, we'll share, you know, client workouts. If you take a figure out what they're doing, you could probably replicate some. You kind of figure it out. What are some just basic moves that everyone can be doing? Like a back squat. I'll say a squat. I as a back squat might not fit for everybody. A gava squat, you know, people with tight hips and ankles, gava squat can keep you upright more. So I'll say a squat, a hinge, right? Which is like what?

Which is an RDL, a single leg RDL, a glute bridge, a single leg work. Bulgarian sports. Yeah. I don't want to get too wordy here, you know, but. Well, and you guys can write these down and then Google them. Yeah, right. The one right on. Yeah.

So then like, and then a press movement, a push movement. So it could be overhead, it could be bench press, or it movement, a push movement. So it could be overhead. It could be bench press or it could be a row movement, right? Okay. Could be a horizontal roll or it could be like a pull up vertical. Yeah. You know, so just doing full body. Oh, you love pull ups too.

Pull ups are great for everybody. Yep. Or then you can start with a supported. That's right. You could throw a band. If you don't have your band, you can at least try to do a negative where you jumped above the bar and slowly, slowly, you got yourself down. Yeah. Yeah. Okay's right. You could throw a band if you don't add your band. You can at least try to do a negative where you jump above the bar and slowly slowly yourself down. Yeah. Yeah. Okay. Yeah. Those are all great ones for people to do. And then if you are trying to build slash maintain muscle, what are good supplements that can help with that creatine? lever in, even women, just helps promote lean muscle mass. It helps with recovery, cognitive function, all that stuff. So the five grams or milligrams, I forget what the

I think I have a little pouch that's five milligrams. Yeah. Yeah. Yeah. So really, and they want you to take it with a car because it just helps absorb a little bit more. You've told me that so many times and I still don't do that. I do it after a workout. Is that okay? If you're doing it with a carb to my knowledge, that's the best way to do it. Okay, I need to switch. With a carb. So it doesn't, because I've heard before a workout, after, it doesn't really matter? The timing to me doesn't matter.

It's more about doing it with a carb so the absorption is better. Okay, I need to start doing that. Yeah. Okay. And then ample amounts of protein. Protein, if you can get it, you know, speaking to my clients, if I can get my clients on the meal prep trend, just to prep some sort of we also are not going out to eat. But yeah, I think most of America's under eating on protein. You know, if you think you're, you're

overeating on it, you're probably not. Yeah. So the safe bet is just really amped up that protein. So instead of two eggs in the morning, do three, like just easy little ways you can incorporate. And obviously why not try four to five? Like, you know, I was doing that for a minute. It becomes a lot. No, it was a lot of them back off a little bit. I was like, it's a lot of food. Also, what I love about you is, and you just said it, you're not afraid of carbs. You've actually encouraged me to eat more carbs. And I will tell you, I have way more energy in the gym and you can get after it a lot more when you're incorporating carbs. And how do you, and how do you feel? And I will tell you, I have way more energy in the gym and you can get after it a lot more when you're incorporating carbs. And how do you, and how do you feel?

And I feel great. Yeah. I mean, you really, you've changed. So since we've been working out together, I've increased my weight. I've been eating more protein. I'm eating carbs again. I look and feel the best I ever have. That was a kickass.

You can say whatever you want on this podcast. Kickass. Hell yeah. You can say whatever you want on this podcast. I mean, but really though, like that's why we do it. I get excited when I hear all of that because I get it as well. I don't get it. Cause I'm not a female, but, but you know, I think women that they're afraid to maybe overeat on the good stuff. Cause they feel like they could get bald, beer, you know, they get so dialed in on the,

the scale at the least private, like, you know, muscle is a win. in on the scale at the least private like, you know, muscle is a win. You want muscle. And it weighs more than fat. Sure does. And we've all seen that picture floating around the internet by now, right? The, was it a five pounds of muscle versus five pounds of fat, whatever. Yeah. You tell me which one you want. Yeah, exactly. All right. Like how big the fat is compared to the other. Exactly. So your scale might go up a little bit, but you know, you're probably losing some size. Yeah. Yeah. Well, that's the thing. If you're consistent in the gym, you can eat a lot of food if you are eating good quality food.

Yeah. And I think there's a misconception about that. Well, and back to the lifting part, you know, we talk about heavy lifting. Again, we're not doing 45 minutes of heavy lifting right we're going one block of heavy lifting and then we find the intensity a little bit lighter weight we try to keep working okay that's true the difference is before you and I used to work out I would do let's say a Bulgarian split squat I don't know why I keep referencing this move I do it a lot but like I would do 10 to 15 pounds yeah and then I think the first time you and I ever worked out,

can you give me a 25? And I was like, what the fuck? But now even when I work out on my own, I'm going 20, 25, 30, somewhere in there. And so to me that is heavier than I had ever done before. It is pushing myself. A lot of times I see you weren't like, first time I ever worked out, trained you,

I'd see you do a dynamic warmup. And then the next, I forget what we did, but the first time I ever worked out trained you I'd see you do a dynamic warm-up and then the next I forget what we did but the next thing I did I could tell Your ability was at least a 20 to 25 out of the yeah I wasn't pushing myself like I could have been yeah, yeah, and it was that organ that and thought the pace of 10 pound Yeah, so but you know it's a study so and you know this isn't my plug to hire a trainer But at the end of the day, you know I hired a business coach because I wanted to find a different year in business

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like neither one of us are drinking. Alcohol is poison, right? Yeah. It jacks up your sleep, recovery, building muscle, it jacks that up. I am not the one to necessarily, I don't attack the alcohol thing first with any client because we're all adults.

You do what you want to do on that. What I I typically my approach is try to find healthy habits to add because eventually if you start getting healthy habits throughout you'll probably voluntarily get rid of the alcohol because you don't like how it makes you feel. We are focused on other stuff. That makes sense. Addressing alcohol but to your point yes I don't drink much at all I feel way better. I mean and same with me and then when I do drink I'm'm like, God, I feel like shit. It's just not even worth it really. It's not worth it.

And then another thing I was kind of surprised cause I was always, well, I'm probably cause I wasn't working out as hard as I could have. But I was like, you have to work out five days a week. I have gotten way more lax about that. And even you, you work out what, three times a week? Three times a week. There's some weeks being a business owner to end it being a dad twice a week. St. John's in the garden, but it's

two to four times a week is what I am after typically. And is that what you tell most of your clients to do? I think three is the magic number if you're able to. People who work directly with me, three, you know, because I'm coming to their house or an eight-month me, whichever it is. Yeah, we try to go three a week. I do two to four, but if you're in that neck of the woods, but here's the biggest thing is, what are you doing outside of those hours, right? I go on walks every night with my wife and kids and how many steps, how active are you outside

of that workout matters just as much as what you're doing in that hour. Okay, that makes sense, right. If you're sitting on your ass the whole day, every day, except for like the two hours that you work out You're gonna yeah, it's gonna be tough to move the needle a little bit Is it okay to do full body every time you work out? Yeah, really kind of client preference, right? Okay, I like full body because it just keeps me a little bit more engaged. I feel like I'm not just

Burning out one body guard, right? What is the point of just doing arm or well this time have an arms it's like chest and buys one day well that's a little bit body going stuff right oh is it okay and so if i were to do a four day program it'd be likely lower upper wednesdays off thursday fridays lower upper again right okay but you know the point of that is you can just get a little bit more volume on the body parts right and maybe people just prefer that style right got it is when you go four days a week you can just get a little bit more volume on the body words, right? And maybe people just prefer that style, right? God, as when you go four days a week, you can probably bring the intensity down a smidge as some part of that workout.

But if you go three days a week, which I like, is full body, you just kind of let it rip for when you're sitting there. Okay. I do like that for me. That makes sense. Yeah. Yeah, I try to do, I say four to five times a week, but really I usually only work out four times a week, I would say. And then let me ask you, because I think I know is outside of those four days a week, what are you doing? Are you walking?

Well, I think I'm active, just period. End of story. I don't know how to just sit on my couch. I don't watch TV. I don't, you know, and with three kids, I mean, you've got two kids, you know, like, it's just busy. We're always running around. I would say I am in my car a lot though with my kids. I'm basically just a fucking Uber driver at this age. Oh, and my kids. So I am sitting, I guess, in the car,

but when I'm home, I'm like making dinner, I'm cleaning the kitchen, I'm like doing the laundry. Like I'm constantly moving. I do like to walk up and down my driveway too, take the dogs for a walk. My driveway is really steep and really long. So that's a good workout. You ever throw a backpack on or just?

No, but I should, huh? I'd consider it. Yeah. Good idea. Sometimes my off days, I'll just walk up and down it twice. Yeah, that's good. Takes me 30 minutes. Yeah, 30 minutes is great.

There you go. I'm in the 30 to probably 40 minute range for walks, depending if my boy wants to run off and get that. Yeah. Seriously, I know. I know that's you're in that phase too, where it's like, let's just get out of the house and go for a walk. That's every night. Like I just need something to do. Yeah. One in a three year old, it feels, tend to feel like a hamster wheel. Just repeating the same day. What is that? Was just fine. I love it. You know? Yeah. It's that, it's that phase that you're in. Yeah. Okay. Let's talk. So I will periodically ask my Instagram followers just what they want to talk about questions. And a lot of people wanted to

know about my body on my podcast tour. And I saved it because I thought it would be good to talk about with you. So I was thinking we could talk about like the two months leading up to it. So January, I basically gave up alcohol, which, you know, we just talked about. That's always an important thing. But as far as the gym goes, let's talk about workouts the two months leading up to the podcast tour that we did. Yeah. I don't think really changed a whole lot. We didn't. Yeah. He just, I think it was just the no alcohol is a huge thing. I think the protein went

up a little bit, but the consistency of you being active outside of our sessions, you know, I wouldn't say you increase the intensity because when you do come in, you always. Sometimes I bet you a little bit, but yeah. But you kind of, yeah, I do get it done. Do that for one minute and then you're all like, all right, I'm not going to stay here forever and do that. You know? So, I mean, yeah, we didn't really change a whole lot, you know, back to kind of what we do that warm up and then we do, you know, some sprints and then we just, we got really aggressive on the next three blocks of two leg movements and probably two upper movements.

And yeah, it wasn't like we were like, let's really focus on my glutes and my hamstrings. It's just kind of what we always do. I would say my legs have always been like my best feature. So it's just like enhancing that. Well listen to, cause you know, people asking me about you, right? Yeah. And, uh, you know, you had a great foundation before I started with you. I'm not going to take any credit for it though. Well, thanks. It's my body's not a lot better. I'll get out of the way for that. I would still be, well, I'm just the steering wheel and you're the gas pedal, right? I just lead the ship and you, I verbally ask you to gas it. I don't need to, but you do though, you know, and that's, that's,

that's all us coaches can ever ask for is we steer and you just gas it. Yeah. Yeah. Well, and I think consistency is the most important thing when it comes to the gym. Couldn't agree more. I know, you know, there's that thing saying of, uh, the intensity doesn't always have to be so peaked out, but if you are hitting the gym consistently, two to four days a week would be an active outside of whether it's walking or whatever you enjoy doing, you're probably gonna be pretty happy with what you're doing. Yeah. As long as you're taking care of the protein. Yeah, right. No, exactly. Cause I think like in my early twenties, if I had a bad week, like if I only worked out one day a week, I'd be like, Oh, whatever, screw it. And then everything else falls, you know? So instead of having that mentality, it's like, okay,

whatever. At least I worked out one time a week, but next week we'll get after it. You know, I've been guilty of that to where, you know, if I only worked out twice a week, that ice cream at night is a little bit more convincing. Exactly. It's so true. But would you are, let's say two to four days a week, if you can be consistent, it's kind of keeping you accountable at nighttime. Not to pay snabs all the time. Right. It's so true. Yeah. Yeah. It is very true. Well, and, and they both go hand in hand because even then when it comes to your diet, like I have I get these delivery croissants to my house every month. I know. I know.

I know. But occasionally I will have one. But it's not like, again, back in the day, if I had one, I'd be like, well, then fuck it. Everything. I'm eating everything. But it's more just I look at it sort of like as a bank account or like, OK, if you have a croissant, that's fine. Then maybe you have a salad for lunch. You know what I mean? So it's like you give and take, it's give and take with diet and working out. I think it's important, you know, if you have a croissant, not to just crucify yourself

about it and just, Hey, if you enjoy the croissant, add it. That's worth it. But, but then if you back to like, if you are meal prepping or at least you're aware of the protein intake, have your croissant, but get on the protein track basically right after it, you know? I will say I'll do it with breakfast, but I'll still eat eggs. Good. I mean, yeah, I'm all balanced.

Yeah. I mean, but if a croissant, like you don't do any alcohol, croissants is the worst thing on your menu. And it brings me happiness. That's right. You know, I gave up coffee. I think it was like two years ago for,. You know, I gave up coffee. I guess like two years ago for for Lent, the 40 day thing, right?

Yeah. Yeah, I was brutal. I was kind of an a-hole for about the first three days. And I'm like, you know what? Coffee makes me happy. I'm gonna find something else next year. I'm gonna keep coffee in my life. That's how I feel too.

Coffee. I know it brings me joy. Well, Kevin, this has been amazing. Is there anything else that you feel like you should tell my listeners for the gym supplements, diet? I think, you know, for the, what should I do to get started?

You know, I would say just start with walking. Just keep it simple. If you are going to the weight room, you know, if you have to Google a warmup, go do that, you know, but just a lot of times if you get into the gym and you do a warmup, you're not going to leave after the warmup. Just that's the hardest part is getting there. So you can just stay consistent on that part.

You'll be all right. It doesn't need being crazy. If you just learn as you go and you get to first of the beginners, just pick five movements and wear that up. Okay. So keep it simple. Oh, and then what do you think about cardio? If you like it, do it. If Okay. So keep it simple. Oh, and then what do you think about cardio?

If you like it, do it. If you don't, still do it. Great. Just mind, find something you like. I mean, my cardio can come from a bike, an assault bike. I don't love doing it, but like I'll do, I don't know, I mix it up quite a bit, but. How do you stair master? Yeah.

I'll do the 10 second sprint on a bike and take a minute break. I'll be like, oh, which by the way, it's so hard. It is hard. Your bike is, I want to vomit. Yeah. It's a minute. I want to die. Yeah. I like jump jump rope. That's a pretty easy one for, you know, and then you pee in your pants. I'm always like, Kevin, I'm going to pee. I'm peeing across every end. Yeah. That's all right. Whatever. Yeah. Oh, my God. Such a real thing for moms. Okay. That helps. So how often should we be doing cardio then too?

Let's classify. I hate putting the walking in as cardio, but it's a form of moving, right? You know, it should, walking should be every day. Really? Walking should be every day. Yes. Use your legs. That's why God gave it to you.

You know what I mean? Like using dang legs. Right. I really want you to take the weekends off the weekends. I get to be lazy. The thing is, if you're not walking because you're doing something else, whatever, you know what I mean? Like it doesn't have to be that serious. Yeah. I'm going to, you know, if you're working with me again, I'm going to, you know, ask that. Yeah. So, okay. That makes sense. Yeah. Just have an announce of lifestyle. Yeah. And honestly, people don't get outside enough. I know that's a very blanket state general statement, but like people don't get outside. Like everyone's on their phones. That's why I'm a huge believer at least. So why being outside and leave your phone inside.

I never walk in my phone. I love that. I think there was one time where I did it in the last like, I don't know, year or something and I hated it because it just felt like it was, you know, it's just right there feeling. I know. Now I love being able to just leave my phone. Okay. Amazing. Well tell everyone where they can find you or the team. The website is clubedfitness.com. The Instagram is clubedfitness. It's mobile personal training. Bring it right to your doorstep. So if you're in Nashville, Franklin. Brentwood, Nashville, Franklin surrounding areas. Yeah. I mean, I'm in Bell Meade. Yeah.

I mean, we're calls. We have about like a 30 minute radius ish. Okay cool. Great. Amazing. Yeah. Amazing. Thank you so much for coming. Thanks for having me. All right. I'll see you Thursday.