Mark Bell's Power Project - How Women Can Build Strength, Confidence & Lifelong Fitness FT. Micha Zamora

Episode Date: May 11, 2026

Micha Zamora joins us to talk HYROX, running, strength training, pregnancy, nutrition, and what it really takes to build a body that performs for life. From lowering fats to building mileage and setting goals that keep you accountable, this episode is all about staying fit, strong, and capable forever.Follow Micha Zamora: Instagram: @michazamoraweb: warriorzfitness.comSpecial perks for our listeners below!🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWER to save 20% off site wide, or code POWERPROJECT to save an additional 5% off your Build a Box Subscription!🩸 Get your BLOODWORK/TRT/PEPTIDES! 🩸 ➢ https://marekhealth.com and use code "POWERPROJECT" for 10% off Self-Service Labs and Guided Optimization®.🧠 Methylene Blue: Better Focus, Sleep and Mood 🧠 Use Code POWER10 for 10% off!➢https://troscriptions.com?utm_source=affiliate&ut-m_medium=podcast&ut-m_campaign=MarkBel-I_podcastBest 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1Pumps explained: https://youtu.be/qPG9JXjlhpM?si=JZN09-FakTjoJuaW🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎➢https://emr-tek.com/Use code: POWERPROJECT to save 20% off your order!👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶➢https://vivobarefoot.com/powerproject🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!Follow Mark Bell's Power Project Podcast➢ https://www.PowerProject.live➢ https://lnk.to/PowerProjectPodcast➢ Insta: https://www.instagram.com/markbellspowerproject➢ YouTube: https://www.youtube.com/markbellspowerprojectFOLLOW Mark Bell➢ Instagram: https://www.instagram.com/marksmellybell➢https://www.tiktok.com/@marksmellybell➢ Facebook: https://www.facebook.com/MarkBellSuperTraining➢ Twitter: https://twitter.com/marksmellybellFollow Nsima Inyang➢ Ropes and equipment : https://thestrongerhuman.store➢ Community & Courses: https://www.skool.com/thestrongerhuman➢ YouTube : https://www.youtube.com/c/NsimaInyang➢ Instagram: https://www.instagram.com/nsimainyang/?hl=e#PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

I kind of have to mentally now have something on the calendar. Or I'm not as motivated. I still train, but I'm not as, like, goal-driven. I actually just want to be overall fit forever. Like, what does that process look like? Is there anything from what you did when you were pregnant? I always, like, tell everyone, if your doctor is good and, like, you're cleared to train, do something. I mean, it's good for your physical, but most importantly, for women, I think, our mental health.

You teach your clients that they're going to crave what they consume. If you go on vacation, right? And vacation's great and eating out is great. But like by the end of it, you're like, I just want to go home and have my meals. For me, it was lowering my fats. If you're eating the right fats, they do have health benefits. Absolutely. But I was overconsuming them as well.

Six tablespoons of olive oil is the same amount of calories as three bagels. All right, Misha Zamora. Welcome to the show. Hi, thank you for having me. So you recently just did some high rocks. I did. And you're somebody that's competed in Olympic lifting, power lifting, CrossFit. How was Hirox for you? Hirocks was a blast. I always am like recommending everyone to do it or I'm like, I came back so excited. Here we go. Yeah, I'm like, you guys got to do it. Start as a relay if you're scared to do it. But it was super fun. So I was a little sad when it was over. Was it hard? It was very hard. Yeah. It's one of those things where it's as hard as you want it to be. So for me to like sign up, pay for it, pay for the truck. travel, you know, take the time away from my children to actually do it. I wanted to train for it

and do the best that I could do. But I do know a lot of people go out there and they're just having a party out there too, but that wasn't like the approach I wanted. I wanted to go ham. It's a combination of like you're doing an exercise and then you run. But maybe unlike CrossFit, it's always the same, right? The high rocks competition is always the same. Can you describe a little bit of what is asked of you when you're competing in high rocks? Yeah, so you do, I would say it's more of a running event versus stations, even though you are doing stations in between. But if you don't have that running background, you're just going to be in a bad place. So it is fixed.

I do like that. It is fixed because you know exactly how to train for it. So you start out, you run 1,000 meters. You come back, you ski 1,000 meters, and then you're running again. So you run again, 1,000 meters in between every station. So there are eight, yeah, eight stations, eight 1,000 meter runs. And so you, yeah, you come back, then you do another station. You go back and run.

You do another station. So it's just constant. There's nowhere to hide. So, yeah, it was fun. Would you say, you know, because a lot of people that probably pay attention to a lot of your stuff are former crossfitters, advantages and disadvantages from high rocks to crossfit? I would say for me, it's a little less, it's not as hard on my body.

I know running is high impact, but the weights that they're asking you to use in that open division, they just never were taxing on my body. And are they scaled to your weight or is it that everyone's doing a similar? So there are two divisions. So there is an open division and then there's a pro division. And the weights are slightly heavier in the pro division. Okay. Yeah.

So I did do the open division because it was my first time ever doing one. And again, the weights were manageable. Like in CrossFit typically, the wall ball size for a woman is always 14 pounds. I had a nine pound wall ball for this. So it was a treat for me. I was like, oh,

a lot of women who haven't done CrossFit in the past were like, oh, the wall balls are so hard. I'm like, not when you've been doing a 14 pound wall ball for, you know, how many years. So,

yeah, so it's manageable. So it was just, I think it was easy. zero on my body versus doing like running or burpees and then having to pick up like a 200 pound deadlift. So I think like as I've gotten older, I'm not like super old, but I'm almost 40. And so, you know, I'm like this just kind of goes well with what I want to do. What's almost 40? I know. I know. What's that mean? Are you 39? I'm 39. I'm 39. And your husband's almost 42, right?

Well, I'm a year older than him. So. Oh, one of those situations. I'm one of these situations. Yeah. I keep telling my wife, I'm still in my 40s. And she, I just won't say, but she's not in her 40s. Okay. Yes. Okay. So, yeah, Charlie helps me a little cougar. Yeah.

Yeah, so Charlie, he's 38. So, yeah. And with your background in CrossFit and your background and some of these other things, do you think it was really helpful? I mean, that must have been helpful going into high rocks, right? Yeah, absolutely. So even though I'm saying, like, the weights weren't super heavy, you still have to push a sled that's like 225 pounds when you're completely taxed from running

and then you have to go run again. So I think just having strength in my legs, you know, being used to doing burpees all of the time definitely was helpful. What I had to train was my running. Yeah. So I'm like, oh, yeah, stations are kind of, they're fine, but running, that's my weaker area. See if you can bring up the clip of her just totally collapsing at the end. I don't know why I love this so much.

It's not very nice, but I just, I guess I love the effort that you put in. But I noticed that it just completely wiped you out. I'm not sure which clip it is. Maybe you can kind of point Ryan to it. Recent or I think it was a team thing that you were doing, right? Yeah. And then you just hit the deck. And then you just hit the deck.

And then you just hit the story maybe. I don't remember. I think like there's a video of me, but where I actually fall over is. Yeah. It might have been on a story. Yeah. You just went through the whole thing and you fit and you got to the finish and you, you did the whole thing. And then you just went, boom.

Yes. At the end. I was like, man. I know Misha is in great shape. So that event must be really hard to do. Yes, it was. And I had a very specific goal of, because I did one, I did a double. So I did it with my friend, a member at our gym, which we actually didn't know each other

before I committed to doing it with her. So we did one on Friday. I rested on Saturday. And then on Sunday when I, you know, did it by myself, I had a specific goal. I wanted to finish under an hour and 15 minutes. And so I was really happy. It was one hour and 13 minutes, which you have to be, you know, pretty fast to do that for your first one. Of course, there's girls that do it some, you know,

60 minutes or whatnot, but they're phenomenal runners. They're the best of the best, though. I mean, that's like the real elite level. That's like the pro level, right, that gets under like an hour. Yeah, yeah. So I did all of like my averages after the high rocks is cool too because they show you all of your splits. So you could be like, oh, how long did I spend in my runs and what were each of my running splits and stuff like that? So my running pace was right on point and my burpees These were actually the best station for me. Burpees and wall balls were the best station for me. And so I think Charlie was following like the live feed. And he said as soon as I finished the burpee station, I jumped 90 spots up.

Yeah. Yeah. So I'm like, oh, yeah. Burpees are. Burpees are devastating, but this is a burpee broad jump. Yikes. Yeah. Big matters even worse. It was.

Yeah. A lot of people are like looking at high rocks as a way to have a level of competition and build a level of fitness, right? You've done CrossFit, weightlifting, probably a bunch of other things too. And now that you've done some high rocks and you've trained for a little bit of high rocks, what would you say are some things that people, if their goal is to train high rocks as their form of fitness and compete in it a little bit? What could be missing? What are some aspects maybe in their training that you think they should add in since you come from CrossFit,

which is like a broad spectrum of fitness? So if they're training for specifically a high rocks? Yeah, yeah, yeah. They're getting into high rocks and they're training for high rocks. but you know, you'd still want maybe some more broad aspects, even though high rocks does a decent job. Yeah. I would say before, you know, picking your high rock, start building your mileage up. Running.

Yes, running. Yes. So definitely start picking up your mileage. I believe by the time I was at like my peak of training, I was running about 35 miles a week. Okay. Yeah. And again, it's one of those things like, you go sign up and you're like, okay, I have three months to train.

Especially if you haven't, if you don't run already, that's so quick. Building up that mileage is going to take some time. Basically the running needs to be like kind of made easier. Yes. Right? If the running is going to be really hard, you're going to really struggle. Yes. Because you're not going to be able to recover.

Yes. To do the exercises that you're supposed to be doing fast. Correct. Yeah. So I would say doing that. My training partner for the doubles, she was a good example of that. her and I, we trained together, but I contacted her in November. And, you know, I was like, hey, are you ready?

And so she's like, I will be. And so it was like, go time for her because I kind of let her know, like, I'm just finishing a half marathon training. So my base was a little bit higher, obviously. And so she, you know, she did amazing. She showed up. But having only three months to train, it's asking your body do a lot. So you have to be, you know, strong and have that.

muscular endurance to do all those lunges with the, you know, the sandbag and you have to run and you have to run fast. And so I would say before you even like think about signing up, get like a good solid three months of just a good running base. And then when you sign up, then you start incorporating the running under fatigue, do some interval training to build your speed. Make sure you do a long run too and, you know, just do that. Also, I don't actually know this, but my assumption would be, and I don't know if you know this either, but you probably would know better than I do. Most people, if they get injured with high rock stuff,

my assumption would be with the running because of just the continuous mechanical load and having to do that efficiently. Absolutely. And if you're like trying to go into it too soon, your body is going to, right? Like going from no running, so like, all right, I'm doing a high rocks in three months,

the amount of volume that you're going to need to do, you probably, you know, it's more common to get. hurt. Gotcha. Yeah. There's no, you know, CrossFit, I think a lot of injuries are probably, you know, it's probably a multitude of things, but like the weights are pretty heavy in CrossFit. People that are, you know, a little older trying to learn gymnastics. People are a little older trying to learn. Not that any of that's a bad thing. It's actually a great, it's a great thing to try to learn it. Yeah. But good luck with it. You know, it's very, it's very difficult. And to just have

these small attributes of gymnastics just thrown in for people that aren't used to gymnastics. I would imagine that's where a lot of the injuries in CrossFit probably came from. Yeah, yeah, it is. And that's true. So it's like we had a CrossFit affiliate for so many years. And so no matter what, like it is all up to the coaching and up to the person, right? If I'm like, hey, do this, it's up to you to say, no, maybe not. Maybe my next hurt or communicate with the coach. But there is some of that like pressure, you know, like the community where you're like, come on, go upside down, try the handstand push up. And some people have no business.

Yeah, when do I scale this to the point where it doesn't represent what we're trying to do in the first place, right? And that could happen quickly because if you're asking me to do some like wall touches or something where I'm, you know, trying to do something that represents a handstand pushup or something, it can quickly, you know, if I'm standing there doing overhead presses, even though that might be what I should do because of my lack of mobility and lack of experience of doing something like that, I might. feel isolated and kind of left out of the group. Totally. So like I want to compete with everybody else

even though it's not in my best interest. Yes, absolutely. Actually, a good example is my dad. He took our CrossFit classes for forever and sometimes I'm like I don't, I know his capabilities, but he don't want to go upside down and try that handstand push up and I'm like, oh no, no, no. Like, you know, please don't. But then you almost feel like bad. Like, dad, you need to be on that box over there and everybody else. And he does such a great job. He's a 70 this year. Like, you know, and he can keep up with really well. with a group, you know, fitness class, but it is. It's like that, like, then they kind of feel like left out.

But yeah, so that's that. You ever think about doing any sort of like bodybuilding or physique type stuff? Because you're, I mean, some of the pictures that you post sometimes, I'm like, damn, she has like some abs going on. So have you ever thought about stepping on stage and doing anything like that? Or have you done that before? I've almost done one. I actually even had like a bathing suit and everything before we had kids. And then I like got scared.

I don't know. I backed out. It's different. That's for sure. Yeah. It was like the posing commitment. And I was, you know, young. And I was like, I didn't really sell small the bikini was.

I'm like, oh, I don't know if I could do that. And walking on the heels. But Charlie's dad, he is a physique show trainer. And I do go train with Arnie like once every two weeks or. Sometimes if I'm lucky, once a week. And that is a question that people, you know, because he's training all these women for shows. And they're like, when's her show? And I'm like, I don't do show.

I actually just train for performance. Like, I want to go do a race. I want to go run a mile for time. And my body has developed just focusing on like the performance goals. But I mean, it's definitely like in Charlie's family. Like his dad does it. His brother has done one. But yeah, I've never done one.

Are you at all drawn to that? Because like, to be perfectly honest, like being performance based. is I think that that's dope. Is any part of you like, I want to do a physique show? I mean, I think the women look really beautiful with their spray tans and their extensions and everything and the sparkles, like all of it is very beautiful. But I don't think that I don't know if I can do the diet,

like the nutrition leading up to it. The, like, I think there's like some water cuts and the food. I don't know. I just, I think that that would be the hardest part for me. Because I'm a baby. When if like someone's like, I think I had to lose a few pounds to do a powerlifting meat one time. And 24 hours in, I was like, I just wanted a not burger, Charlie.

This was before I was like a nutrition coach. But he's like, you are, yeah, you're a big. That's what power that's supposed to be all about is a lot of eating out. Yeah, maybe that's where I was used to kind of eating. And then I had to lose like two pounds. And he's like, you're going to like sweat it out. But I don't know if I can do that rigid of a meal like structure. Well, with the shape that she's already in, but she have to commit to anything too crazy,

you think? You're probably like 14 weeks out if you did bikini. But even so like the it costs a lot when you're eating that and it kind of sucks hormonally too. You're not going to be using anything which is going to be good for your health. But also being that lean and eating that little amount of food, it's not fun. And it's like when you're someone who likes to perform and then you can't actually really perform. Yeah. It can take it to. There's probably at least what even when you're in shape. There's probably at least almost two months where you're a little compromise maybe. Oh for sure. Yeah, yeah. And then post show when you have to try to gain some weight back, you don't want to get a suit with. Yeah. Yeah. If you if it doesn't, if you don't feel like you want to do it, don't do it. Yeah. And I would be a little afraid of the body dysmorphia. You know, like, because you probably always look back at those pictures. You're like, dang, I want to look like that girl again. So I bet you. I mean, I don't know, but I'm sure there's some of that. Yeah. I think that does happen to a lot of people. They want to try to perpetually be in that shape again, but they kind of forget the cost of it. I see on your, your water bottle here. You know, you. You know, you're water bottle here. It says Baker to Vegas.

You told me a little bit about that. What was that event like? Why do you choose these things? I don't know. Why do you choose things that are? I don't know. I have a friend who just asked me that. She's like, why did you sign up for that?

You just had to hang out with boys all day and, you know, go run in the desert. I'm like, well, yeah, because they're like my brothers. And then my husband's there. And it's our job. So Baker to Vegas is a race done over in Death Valley. So it's a. Wait, temperature-wise. Oh, I think I was running.

in 120 degree. It was like an oven. So I think on like the app, it sounds harder than a show, by the way. It sounds much harder than a show. Yeah, that's true. Oh, yeah. It was hard. So it was like 97 degrees on like the weather app, but you are on the asphalt. So, and there's not a tree in sight. There's not a cloud in sight. So it was, it was really hard, but it's a tradition that the law enforcement all over the U.S. does. So it was just the 40 year anniversary of the tradition. So everyone gets together. and you split 120 miles with your team. And again, like there are teams from like LAPD. These guys train all year long for this.

So they have like the official like track suits and like they're in it to win it. So we were combined with Elk Grove Police Department and Galt PD. And Charlie and I are the wellness coordinators for both organizations. So this is our second year doing it like with them. So most people are sworn. but because we do their fitness and all of their, you know, training and nutrition, we, we, you know, we go with them and we team up with them. But this year was way harder than last year.

It was way hotter. I think just how it's been hotter in general, you know, that week. And it was like March 28th that we did it. And so we went and I had leg three. So leg three is just as constant going up uphill. Wow. And it was very hot. It was very challenging.

How did you get screwed with the hill? Yeah. Well, I picked, I know. They're like, she's light. She can do the help. No, no, no. They let everybody kind of like ask for what they want and then they assign it according to like your fitness capabilities. So you wanted the hill.

Well, I only wanted it because it was in the beginning of the race. So in my brain I was like, oh, this will be good because we can go out with our van. We'll finish because the race starts at 10 a.m. And then it goes till like 5.30 a.m. the next day. So in my brain, I'm like, hey, let's just get. out there, you know, and I'll be racing by noon. Yeah. And then we'll have, because we have five people in our vehicle, by the time we get back, it'll be like 4 p.m., which is around the time we got back. But my thinking was I'd

rather just kind of get it done, then Charlie and I can go on a date. So I'm like, I didn't think so much about the hill or the heat at the time when I picked it. Then, yeah, after that, my friend, Reggie, who was in my follow, so they have a follow vehicle, you know, watch you. And later, he said, I started swerving. And I'm like, oh, that makes sense because something like I, for the first time, I actually didn't feel normal. I started getting a little weird because of the heat. I was taking the water, pouring it on my back. How many miles was this?

It was four. It was four. But it was four. Only four miles. You know, but normally four is fine. 120 degrees. Yeah. No, it was not.

Yeah. It was not great. You know, after I kind of debated on doing it again next year, I think that we'll have a different plan. I mean, just a couple hundred yards going up hills hard. Never mind. Four miles and 120 degrees. Several miles. Yeah.

Why do you think you choose some of these things? Why do you like these, you know what? Like it's great to be fit. It's great to be in shape, but like why go do high rocks or why do cross? Yeah. I think that now that I have kids and I'm like, not. not old, but not in my 20s. And I kind of have to mentally now have something on the calendar.

I never understood that. You know, Charlie, my husband, he always was like, I need something on the calendar or I'm not as motivated. So lately, that's been me. I find myself, if I don't have something on the calendar, I kind of, I don't know, I get a little lazy. I still train, but I'm not as like goal driven. Accountable.

Yeah, yeah. So lately I've just like to create all these little goals through the year. and I think it makes me just train better. I also want to see what I can do, like my body, right? It's like that whole thing where you have one body, let's see what we can do. I'd imagine a lot of women are asking you a lot of questions about your physique, like even just go to the grocery store or something like that. My wife gets that.

Your girlfriend probably gets that a lot as well because it's as cool as it is to be a guy and try to get yourself jacked. It's like that's more common. We see guys that are built kind of all the time to see a female in really good shape. What do you think maybe some females are maybe missing? Like what's kind of missing? That just like a good foundation and strength training. I think that there's a lot of, you know, fitness things that are great.

I think that whatever you love is great to do that. But I think to actually get like that muscle composition and that toned look, women are overlooking strength training heavy and often. And I think that, again, like if you like doing Pilates or you like doing Zumba, do that. but also make sure your strength training more probably. Like if you're going for, you know, a stronger look and also prioritizing that over just conditioning a ton. Conditioning is good for your mind and your heart and everything.

Have you kind of noticed that like when helping people, I know you mentioned like there's a pretty extensive survey that people will fill out when you're helping people and you're helping them with their diet. Have you kind of noticed that sometimes maybe people have, like a loose, understanding of what their goal actually is, like what they're actually trying to do. And that may be why there's like confusion on like yoga over lifting weights. Yeah, I think that people follow trends, right? And I think that a lot of women follow the trends like, oh, this will be what really, you know,

fixes or changes. And I think a lot of women to, I have to really like get them to re-center and refocus their goals to long term. I think a lot of women want like quick, short-term goals. So they're like, I got a vacation in June. I need to lose 20 pounds. And it's like, who, like, you might have a way to do that. But I wish more women were kind of like, I actually just want to be overall fit forever.

Like, what does that process look like and just find a process that they love? And then it works. You know, you keep showing up. Okay. So question for you. Yeah. Because how long you've been active, like sports and all that type of stuff? So 16 years.

Really, really consistent for 16 years since we started our business. But as a child, I didn't do really anything in high school, nothing. I mean, I worked. I started working at age 15. So I didn't really have that opportunity to do sports. I didn't have an opportunity to do college sports. I worked three jobs when I was in college. So it was after I finished school, then I started becoming more physically active.

The reason why I asked you that is because like it, from what it seems, like, I don't know you extremely well, but it seems like you enjoy high rocks, you enjoy these activities. Plus, you like, it's, it's, you don't just do this so you can look the way you do. You do this because like you like the challenge, right? So it's the same thing for me and the things that I do. I don't just do it for the way I look. I like it because I actually like doing these things every day. And with the hundreds and maybe thousands of women that she've worked with, how have you been able to help these. activities become something that they like to do. Because when it's something that somebody likes to do,

it doesn't, you don't have to convince them anymore because they're going to show up to your class, right? So what is it, how do you, how would you help somebody learn to like this stuff so they can stick with it? I have them start small like doing like a 5K on Thanksgiving. So I'll say, hey, why don't you sign up for a 5K and just try that? Or I challenge. So I've actually had a few girls who have done that and it works. And some are like hard no absolutely. No, I'm not doing that. I just want to do this and not sign up for, you know, anything. But I do. I start with usually like a run because you can always run or walk. If you can't run or run slow, you can walk the event. So I start there usually like a local 5K. And then I go crazy sometimes like with my group of women that I train with.

I was like, I want you guys to do high rocks. And all of them were like, Absolutely not. We're not doing it. And I'm like, no, do a team of four because then you could split the runs. You don't have to do all eight runs. It's something you can do. So now I have two groups of women committed at Warriors. I have an older group of women who are committed to doing it as a team of four.

And then I have a younger group who are committed to doing it. So I just throw it out there. And then sometimes me and Charlie have that effect where we all like overwhelm them. And they'll be like, okay, fine. I'm doing it. And then they never regret it. You know, they're like, that was crazy. just had a client finish her first half marathon and she was like I can't believe I did this like I

would have never done it if you know you didn't ask me to do it. It's a peer pressure. It's the bullying. Yeah like come on you can do it. So yeah. A lot of good energy at things like a 5K. From what I've heard people talking about high rocks. There's a lot of good energy there as well. And so that is a great experience, a great introduction. A half marathon and marathon you start like literally running by yourself for a while, but like 5K, there's, if you do one here in Sacramento, I don't know how it is doing it in other areas of the country, but there's literally almost people the entire time, not only people that you're running with, but there's just like support, like on the side, on the sidelines kind of people cheering you on. There's firefighters, police officers,

local people. It's a communal thing. You see people running for cancer. You see people running for all kinds of different causes. And you see people running for all kinds of different causes. And you see, people be emotional at some of these events and some of these things. So I think it's really powerful for someone to go and to say, oh, that's how some of the people in the exercise community are. This is really cool. Like that was really powerful. They kind of recognize that it's a unity, you know, when you go into these things, which was that your experience with high rocks that? I've heard really good things about like how many people are there and almost all the people there are participants like there are so many people are competing not just watching yeah when

i did the vagus one i think there were like 17 000 participants when we walked up i was like i have never seen this many people like doing an event right in a convention center and 17 000 in that one event yeah and it was over three days yeah so um yeah it was 180 bucks or something person or something like that. Yeah. Raking it in. Sorry. Yeah.

But I would say that high rocks like does not. Yeah. They don't they don't disappoint as far as like the show that they do for you. The performance like or like their yeah like how they put it together. I mean you're walking down the convention center and every single like every like foot it says like high rocks, high rocks, high rocks all over the place. I mean they don't they spend well to make the people who sign up feel really important. and cool and whatever they're doing with their photographers.

I mean, I think people are signing up just to get the photos. I mean, they get good photos. I don't know if it's the indoor lighting or whatnot, but the photos are really flattering. And people like that. They want like their own little story to tell on social media. And I think that, yeah, it was really incredible. Great DJ.

I mean, the music was on point. Like things, like little things that really matter. I've heard they spend a few million dollars on some of the events. But as you can imagine, they are bringing in a good amount of money so they can, they can afford to do that. Yeah, they take you into that Red Bull tent. They have a good hype girl. Kind of that brings all the girls together.

We all have to high-five each other. So it's like fun competition. But the event, yeah, I would say. Damn, wait, go back to that photo. The one prior, reflexing. It's just playing through the video. Or just playing through the video. Like the bicep, like,

yo, you're so close to being show. I'm showing. What the fuck, bro? That's stupid. You're already right there. I'm right there. I don't know. Wow.

Yeah. So, yeah, I would say it's just, it was one of those things I was telling Mark earlier. I was like, sad when it was over. I'm like, oh, and then they don't come around very often. And you're like, I got to wait now until the next one. And you're, you know, you're a little sad. So you're like, okay, well, yeah. Have you done a marathon before?

No, I have not. But you're going to do one. I am. And that's the New York City one with Charlie, right? Yeah. It's 26.22. Yeah. Yeah.

Yeah. I know. How many months away is that? Is that? The race is on November 1st. Oh, okay. Yeah. We got some time to do that.

Yeah. Yeah. I think you'll have, I think you'll, I think you'll have a lot of fun. Has Charlie run? He's running like 30 miles, has any?

He has, yeah. He's done the CIM two times. And then he did an ultra by himself. He did an ultra. Yeah. Like a 50 or 100.

It was like 30 miles. Yeah. That's the crazy thing about Charlie too. It's like he's a heavyweight doing this stuff. He's a big boy. He's a big boy. big boy.

He's not small. You'll see big boys doing that. That's what he always says. He said actually when he was running the shamrock half marathon, someone made a comment about him being too big to be out there. Him and his friend Chris Hints from Five Star. I don't know if you know Chris. They were running and these little, they're smaller guys.

They were like, oh, how are those muscles holding up for you guys on this? And I was like, wow, at least they're out here doing it for being over. 220 pounds. That's pretty impressive. Yeah, I did the shamrock and I did the half marathon and I saw Chris and I don't know him that well, but I see him here every once in a while and he suggested to me. He's like, is this your first one? I was like, yep, he's like hit up all the stations, all the stations with water and oranges and shit. He's like, walk through them, take your time. Yeah. You know, hydrate. I'm like, okay, cool. And that just, when you take that pressure off people, when you're talking about having some of your clients do high rocks and splitting it up,

and getting groups going. It just really calms everything down. It's like, hey, go do a 5K. Who cares what your time is? I know that's hard for people. They look up times. Like, what's a good time for someone that's 45 years old? And they like try to circle that.

And that's their like goal. And they want to like redline it or whatever. But a lot of times you're right. What you said earlier was that you try to have things be really, really simple in the beginning for people. Just to kind of get their foot in a door, give them some, a taste of something. success. Yep, absolutely. Make a plan, follow through. And then it feels good, right? It feels good to

like set a goal and accomplish your goal. But for the marathon that Charlie and I are going to do, he's really relieved because I initially was like, I want to do my first marathon under four hours. And he's like, well, we're not staying together. So you go. And but then I thought about it. And because of the travel to New York, because of the experience that I've heard, the New York Marathon is so, such an experience. I've decided to not do it for time, just go and enjoy, like me and Charlie will stay together. If we need to stop and, you know, have a snack or if I need to use the restroom or if I want to, you know, like you get to run all through New York. I'm doing this for the experience. I want to, you know, I don't want to be like zone five head down, right? For my first

marathon and if, you know, because of the location I want to enjoy. I want to live. I want to look around. I don't want to be head down zone five. So, but I'll probably do one after and try to hit that goal. Without Charlie, leave him at home. I'm going to go alone. Yeah. And that'll probably be the CIM. He's pretty fast. He is. He's very, yeah. Yeah. For him to travel 26 miles is tough when you're 230 or 40 pounds or whatever he is. That's hard. Yeah, a little easier for me because I'm 100 I know recently you got certified as nutritionist and I know that you have known a lot about nutrition for many years and you know being in all these different disciplines and being around fitness for so long was there like some key things that you were able to take away from

you know getting your certificate and like learning more I guess yeah so we went through well I signed up through RP in 2021 and I believe they were just taking a handful of you know, signups to be an RP nutrition coach. And then I got pregnant. And then I was like, okay, I'll finish it when I'm, you know, postpartum. And then that kind of rocked my world again. I forgot how, you know, sleep deprived I was. And so I finally finished it when my life got a little bit more settled down. But yeah, it was really eye-opening for me. And I realized that even though I had a basic understanding of nutrition, where I could clean it up in a lot of areas. And And then I was able to, I started like a side business.

I wanted to help a lot of women because I was like, wow, if I was doing that wrong when I thought things were this way. And then I actually did the RP method. And I leaned out a little, like I was able to like see a little more muscle mass. And I was like, wow, I thought I was just always the same. And I was like, wow, okay, I got some good results. But I wanted to go through that process myself. Then I kind of just put it out there online. and that little side business took off.

So I think I've probably had over 60 full-time female clients. I started with women only, but then they wanted to sign up their husbands. So I've been doing some men as well. And so, yeah, it's been really cool. So it's been that whole, I think maybe you posted something like one of the macros kind of has to go if you want to lose weight. And if you want to get really shredded, two of them have to go. Right, and it's not going to be protein all the time, right?

So it's like, so the RP method is more of the lower fat. So lower fat, high protein, moderate carbs. And that's the method I use with my clients. So I have to let them know, like if you're getting the carbs to make sure your strength training, you know, you have to do that. You know, if you want this type of nutrition plan to work. And everyone's had really great results. And of course there is just straight up calorie counting. And you can have your.

You can have your macros be 33%. You can have 33% protein fat carbs. But when you're talking about weight loss for people that have struggled with weight loss in the past, I've noticed that that breakdown is really hard for people to follow. Even 33% protein is actually hard to get to anyway. But I've noticed that either lowering the carbohydrates or lowering the fat is like an easier plan to follow.

And you have to be careful in either case. If you lower the carbohydrates too much, there's going to be hell to pay somewhere. You're going to have like a cheat day or cheat weekend that goes a little too far. And if you bring the fats down too low, you're going to feel lethargic. You're going to feel tired. You're going to have a lot of craving. So it's like you've got to just find the exact right sweet spot. And to try to do things really fast and just try to expedite the situation usually just makes everything 10 times worse.

Absolutely. I agree. That's what I tell my girls too who are like, I want to lose this and this time. And I'm like, no, no, that's not the plan that you get with me. You're like, first of all, you don't need to lose 15. You need to lose 30. And we're going to take our time with it.

Exactly. You got to do it, slow and steady, change your whole lifestyle. For you personally, you said that there was a, you know, a bit of a shift that happened for you when you started learning from RP and kind of changing the way you go about your nutrition. What was the main shift for you? How did you adjust? For me, it was lowering my fats. Okay.

Yeah, for my body, I always was like, well, you know, fats are good. They are. Like if you're eating the right fats, they do have health benefits. Absolutely. But I was overconsuming them as well. Yeah. I was. I was always like tri-tip several times a night and a butter on my toast type of girl and way too much

much avocado on my toast. So now I'm like, okay, I'll do like a quarter avocado. It spreads. Like you don't need the whole avocado, much less butter. So I do a lot of like my. My diet, I wouldn't call it diet, my nutrition is mainly non-fat Greek yogurt, low-fat cottage cheese, a lot of ground chicken. I do chicken thighs and stuff now, and I have tri-tip once in a while, but most of the

time I'm eating egg whites and I do eat pretty healthy. Yeah, yeah, yeah. But I like my treats too. You know, a prep diet isn't too far away. Yeah. The egg whites? But you can't peanut butter on that egg whites, chicken bread. She's already got the egg whites, huh?

Yeah. Yeah. You know, it's actually interesting when you start to like really break things down. It's hard to look at something like, you know, avocado toast or, you know, sourdough avocado toast. You're thinking like, oh, this is healthy. And I'm not going to say that it's not healthy. But it could be very calorically dense and it could be sabotaging someone's nutrition without them really realizing it because they might use an entire avocado. And the person might not be big enough or have the muscle mass to support that amount.

calories with whatever else they're going to eat because like for me i would need to eat way more than just that and uh the calories are going to end up uh starting to skyrocket and i think if you can kind of just understand that whenever you really mix carbohydrates and fats together that everything is turning into like pizza or a donut or a muffin or like it it's it's not maybe the necessarily the best way to look at it but in my head that's the way i try to think about stuff the way that i use Methylene Blue is very similar the way that you're using it. I don't use it every day. I think things that push that button to change your mood, you might want to be a little cautious with it. In my opinion, and the feelings that I get from Methylene Blue, it does change my mood a little bit. It's a mood

enhancer. When I go out and run, I feel like I do have a little bit more endurance. I do feel like I can breathe a little bit better. But that could also be, I've been training very hard as well. So it could be an adaptation to that as well. But as we've had, you know, David Herrera and many other people come on the show before. They basically just say methylene blue is a electron donor and it allows the body to utilize energy just more efficiently. And I don't know if I can feel that per se, but I know that I feel better when I'm running when I'm using methylene blue. Yeah, post sessions of grappling. That's when I usually use. I use it two or three times a week. Post sessions, Jiu-Jitsu, I always feel like I have more energy, like much more energy than I typically have.

which makes me understand that, you know, if I did want to go for longer sessions, I could. But it also helps me understand that I'm going to be recovering better for my next session the next day, which is a big deal. But yeah, I think that if you guys, first off, this stuff is great because it's third party tested, methylene blue in other sources like the stuff that you'll see on Amazon or like random websites, there's no regulation. So a lot of people have levels of toxicity from the supplement because it's not dosed correctly. there are other things in that methylene blue. Again, this is something that is lab made.

It's not, you know what I mean? So you got to be careful, and this is why we like using this stuff because we know it's not going to mess us up. You can go on their website. You can go on the proscriptions website, and you can get a report of the third-party tested methylene blue and double-triple-check it for yourself. In addition to that, they have the canotene,

which I have not used that much, but when I have used it pre-workout, I did notice I get a zip from it. It has, I think it has nicotine in it, along with a couple other things to go along with the methylene blue. So do yourselves a favor. Check out transcriptions. Check out what they got. Strength is never weak.

This week. This week, this never strength. Catch you guys later. And I'm not allergic to fat. I don't not eat fat, but I just have learned over the years to curtail it a little bit. Absolutely. I like to eat pretty often. I like to eat a lot.

So because of that, the foods that I consume, especially the proteins I consume, You kind of watch out for how much fat they have enough. Absolutely. And I tell my clients, like, if anyone's listening and can take one thing away, six tablespoons of olive oil is the same amount of calories as three bagels. So when you're cooking and you're just mindlessly taking the olive oil and put in all over your sweet potatoes and your veggies because you're thinking, well, this is good.

It has, you know, good health benefits. Yes. But if your goal right now is losing fat tissue or, you know, losing weight, you can't do that anymore. Like that's probably an easy way to gain weight and you don't even know it. So, you know, prep your veggies, steam them. Don't put the extra fats on them. And if you want the flavor of the fat, just put some on at the end. Exactly. Yeah, measure it. And then you have, you know, you know what you're doing. It all sounds super annoying and it all sounds like no fun. But it's like, it's just sort of, it's part of it. Not everyone has to eat the same. Some people find different

ways to eat that works great for them. But it's something I've noticed for a lot of people as well. And I was just on somebody's podcast and they're like, what do you think is like the, and I was talking a lot about fat. And they're like, I thought it was sugar. And obviously it's a combination of things. We're talking about the general population and the general public. They're eating things that are highly processed foods that they have a taste for. But you said something on the run that I thought was really interesting that you teach your clients that they're going to crave what they consume. which is just a really great, that's a really great saying and a really good thing to keep in mind,

if you can curtail your hunger by eating some grapes and some cottage cheese and some yogurt and various things that you deem taste good enough to get you through that little period of time where you're hungry, then you're probably gonna start to crave those healthier things. And then you'll sound like a crazy health person at some point. Yeah, well and I kind of feel like when, I mean,

And you probably feel the same if you go on vacation, right? And vacation's great and eating out is great. But like by the end of it, you're like, I just want to go home and have my meals, like my normal meals. I want like my staple items because you actually, you know, miss feeling like that, right? You miss feeling good. And then you miss just having like the cleaner, healthier options. Yeah, whenever I travel, I try to have a place where I can cook for that reason.

So that way, you know, I still go out, still eat whatever at different restaurants and stuff like that. but mainly, you know, I try to get back to my meals the way that I like them. And it kind of helps me stay in tune with all that. Absolutely. I agree. I do that. Like I'll do, I always pack like my little protein powder. I'm like, at least if I wake up and I'm getting that or starting, you know, similar routine.

And I'm already like 30 grams in. It's a better way to start the day and not. Right. Any other just general cooking tips that you give some of your clients? You know, you mentioned the oil thing. What else should people think about that? Or pretty simple shifts. Of course, I mean, this one is really common.

Meal Prep if possible. That way you don't. Yeah, so I made a post about it the other day. I know. So I was at Grocery Outlet. They were doing, I think it's still the 24th of April. If you spend $100, you get $20 off. I love a good deal.

So I just went in and I'm like, all right, I'm just going to grab all the staple items. And I just prepped for the whole week. I'm like, I'm just going to get it done because, you know, I have two little ones at home. So sometimes, and I work in the evening two days a week. So sometimes that, you know, like real life happens to us too. We're like, do I want an out burger or do I want to go home and make food? But once it's there, you have no excuse. I also love overnight oats.

So especially like if you have a chocolate or a sweet tooth or something like that, really good way to get like a perfect little meal with a good amount of carbs, fat, you know, protein. And you still have a chocolate flavor. So I love it. I think, I mean, if you could put, sometimes people, it's a texture thing, but if you, you know, if you're good with it, make five mason jars of those every week. And, you know, it's five like less opportunities to make a bad decision or a less healthy decision. So, yeah, just in general, just cook more at home than not. Yeah. Yeah. Figuring out a way to be ahead, you know, I think is really important. So whatever, whatever way that means for each individual, different people like to eat kind of different foods. stuff but for me it's usually as simple as just pulling out some meat from my freezer and just like defrosting it yeah but you don't even have to defrost it like you a hack is they can cut it right out of the package as long as it's not like completely frozen like it might take like two three

minutes um you can cut it right out of the thing and throw it right in your air fryer yeah and people are like well that sounds gross i don't think that's going to work it totally and completely works it comes out really good wow so there's A lot of things you can do that are like, you know, quick and easy and obviously being prepared and meal prep and stuff like that is great. You know, I'm glad that I spend a lot of time doing like more like a low carb diet because you know, I do try to have meals that are like, I guess you'd say balanced a little bit more often nowadays, but I don't really need it to be.

Like if I just have a decent source of protein and fat, then I'm good to go. Again, just trying to make sure the fat's not like astronomical. So as long as I have some type of meat, it's fine. And then rice is always like fairly easy for me to either cook up or cooking batches and have a bunch of it around. And if I don't have rice, I'll have fruit around. So I know that some point in the day I'm going to eat a bunch of blueberries and maybe a banana or something like that.

Right. Right. That's what I do with the berries. I mean, my kids love berries. But I get all the berries and then I know myself, I have to wash them right away and put them in a thing, right? And it's like as soon as you get a sweet craving, you have fresh berries. I think fresh berries are like the best thing in the world.

And if you're really having a moment, just add a few dark chocolate chips to that. Ooh, never done that before. Oh yeah, yeah. I think I saw it in one of your posts. You had like a yogurt thing and I saw chocolate chips sneaking in there and I'm like, those are chocolate chips. Those are chocolate chips and some of my clients go, am I allowed to eat those?

I said, no. I'm not on a cut right now. So also understanding everyone's goals are different, right? So I've been able to maintain. So I have a little more flexibility, right? So sometimes though, you know, a little chocolate chips probably wouldn't derail. No, not at all. No, no.

But that always turns it to a handful of them. But that's not just saying that it becomes that issue where you're like all of a sudden The peanut butter situation. You crave what you eat. So then you're like, I need more chocolate. I can't even believe that people even prescribe for people to eat peanut butter. I'm like, this is just crazy. Just don't just don't buy it.

Yeah. Actually my one of my little weaknesses and it's not even that it's like unhealthy, but it's, it's so good. good is the little mini perfect food bars. Oh my God. But the ones that are dipped in dark chocolate. Oh, I never tried that. The whole thing is dipped. It's not the little chocolate chips. It is a chunk of peanut butter. It seems like it's in the purple. Yeah, it's in the purple and they're mini and the whole thing. It's like the best thing ever. And I make sure, yeah, I train hard enough so I can eat one a day. Perfect bars are really good. They're very good. They're actually like, they're dense. That bar helped me lose a lot of weight because I had that as like a treat at the end of every night.

But, you know, I just had one of them. But yeah, that was like, that was huge because when I was so heavy, I had to like really try to, I guess, retrain myself and my taste buds. So like, but those tasted good enough to where I could just eat them without any problem. Not going to fuck with it, man. Mini it's, too. Those are good too. You were having it.

No, what's an it? No, I haven't. Oh, man. It's like an oatmeal cookie. I just sabotaged your whole life. I'm just not going to purchase these things. Don't do it. Yeah,

don't do it. Have you ever had a it's it before? Oh, yeah, of course. Ooh, that looks good. Is that supposed to be a health thing? No. No. No.

She's like, yeah. Get a skinny cow or something. Get the mini. Get the mini. It won't hurt you. Yeah, those ones are, oh yeah. It's because it's the oatmeal.

And the chocolate tastes really good too on that. It has its own unique flavor. Yeah, those are amazing. The oatmeal cookie. This always happens. We talk about nutrition and then we always talk about like fat stuff. Well, that's what I always tell like,

like my clients too. I'm like, it's just so weird with food and like your mind because when you're eating clean, you kind of think about the bad thing you want. But then when you eat the bad thing, you're like, dang it. Why did I? I just should have eaten clean. So it's always like this little like, ugh in your head. I have a question for you. Yes. Because, you know, with how you train, you're not training purely for physique. So you're not only doing straight training and then you're not moving at all. Right. So with your focus on performance, right, do you find that you can allow yourself to kind of have a little bit more fun with your food. I mean, you're not, you're not like, I'm going to go burn this off, but you are burning more calories with the nature of what you do.

Yeah, when I was doing the high rocks training, I was probably burning a thousand calories a day in just my training. And so when I would be like, God, when am I hungry? And I'm like, no, like, I need to eat. Like I need to, I'm not restricting myself. And most of my meals, you know, were still healthy. But the volume of food, I was doing more of just. listening to my body, right? I wasn't like overeating where I was like sick to my stomach, but I was like, no, I trained my butt off. Like, I'm going to eat.

I'm going to just eat until I feel content. And, you know, so definitely, yeah. And right, treats. Like if Charlie and I are on vacation and I tell my girls this too, I'm like, enjoy your vacation, like you can, you know, prep, prep and do certain things. But like, if my kids are going to have a scoop of ice cream, I'm going to join them sometimes. And if I don't, then they're going to think, like, why?

You know, I want them to know that you can do these things, but you want to have a healthy relationship with food. And I can explain to them, like, why it's acceptable. It's not acceptable to do every single day, in my opinion. My kids just, they've resigned to just thinking that I'm nuts. Yeah. They're like, you're going to end up sleeping outside on the ground. You know, we're going to, like, wake up one day.

We're going to come over your house one day and just see. you like just sleeping out like in a tent. Yeah, yeah. I was like probably. I was like I've just, yeah, I keep heading down a weirder and weird. Oh yeah. You're getting weird. Yeah, getting more. That's good. I know, I know. Yeah, more earthy, right? Yeah. But you know, you try to like blend in and try to do family stuff and try to participate. It's not really great, you know, when everyone's eating pizza and, you know, you're not participating. It's just not the same. Yeah. And again, like I only do that sometimes like my kids once in a while go to in and out. And if it's, a day where it's like a Wednesday and there's healthy food that I can eat at home. I have that

willpower where like I can pick them up, you know, a cheeseburger if I want to be the cool mom that day. And I can just say no, I don't need to eat it. I want to eat it, but I'm not going to because like what am I? It's Wednesday. Like I'm eating it in and out burger. But that again, that's me. Gotcha. Yeah. Cool. I was going to say you have a good amount of muscle mass on you. Have you ever done any like bulking or anything because that like bulking I would imagine sometimes is like hard for some people because then you're like you have to eat more calories and you have to commit to getting a little heavier. Have you ever done that for? No, I would say my bulking were probably both my pregnancies because I did like my body changed like my hips stayed wider. I did gain a good amount

of weight especially with miles and so you know even Charlie told me when I was pregnant he's like hey, since you've gained some muscle or some fat, a good amount. Game season. He's like, don't be surprised if your physique is better later down the road. And I would say I'm probably like the leanest with the most muscle now with two kids. So I don't know. I didn't purposely overeat when I was pregnant, but I definitely gained a good amount of weight, healthy. But I've never intentional, well, okay, I take it back.

When I was like maybe 23, I did used to take mask giner shakes. When we were new, yeah, so yeah, we were living in Midtown at the time. And we had our gym. And again, it was like what we were talking about earlier. I wanted to be strong like the other girls, like who were doing CrossFit. And I was always so little. And I'm like, I want to be bigger. And Charlie's like, well, my dad said take mass caner shakes and eat butter and jelly sandwiches.

Super old school, right? Yeah. And I did. And they hurt my stomach so bad. But yeah, I used to put down some mass garner shakes. I don't know if they worked. But, you know, every pregnancy for every person is different, right? And some people think that, like, you should be training during pregnancy.

And some people are like, no, be easy on your body. With working with so many women and obviously having two children of your own and going through both of those pregnancies, you probably get a comment from a lot of women like, wow, you've had two kids. I can't even tell. Is there anything from what you did when you were pregnant and how you potentially help women who are pregnant that are just like conceptually sound that you think more people should be thinking about doing this when they're pregnant? Yeah, I always like tell everyone if you're a doctor is good and like you're cleared to train, do something. I mean, it's good for your physical, but most importantly for women, I think our mental health, we get a little weird when we're pregnant. and a little like hormonal and stuff like that.

So I think like it kind of just makes you feel better. And I think that that actually is more important. I mean, it's good for the physical stuff too, but just do something for yourself when you're not feeling so great about yourself. It's hard. It is really hard, especially if you were like really in a fitness and then all of a sudden you're like, oh, I thought I was just going to gain a belly,

but the weight goes everywhere. Like, oh no, my back, my legs and everything like that. So do it for your mental health even if you're just doing a walk. do like a 30 minute walk, whatever feels good to your body. You'll know right away if something's like you and baby are not good with it. For me, like front squats, some girls do great with front squats. For me, it was like a no go. And then for me running, no, nope.

I could not really run at all when I was pregnant. So just really listen to your body. Talk to your doctor. And then, you know, if you can make it a priority, do. But I know that so many things happen with women where it's like medically. they're like, nope, they're on a bed rest or something like that. So I just felt really blessed that I was able to train all the way up till I like went into labor for both pregnancies. All the way up. Oh, yeah, like the day before. Whoa. I think I trained at the day of that I had Milo and I went into labor that night. Wow. Yeah. Was, and I don't know if this is actually, well, was there anything that made one pregnancy easier than the other or is it just like once you have one, does it get easier? Yeah, I mean, I did have that like typical like, oh, the second one is easier, even though I was a lot older with my second one.

Okay. So Miles I had when I was 29. He's born December 10th. I think you guys have the same birthday. And I had him. Yeah, I think when Charlie was working with you. And so it was like special. But he, it was rough.

My first one. And I did like everything right. And he was breached. And I was like, oh gosh. Now I remember talking about C-sections at your house one time. I was so nervous. So I did all the flipping. Every technique you could find online I signed up for.

I was at the, they were burning something on my toe, the inset. I don't know what they were doing. But I signed up. That baby flipped the day before my C-section was scheduled. So he was always hard on me. I was in a lot of pain with him. Yeah. And then six years later, I had Milo, my second boy.

And he was like a walk in the park pregnancy. I was way less, I was like really inflamed with Miles. I had like a lot of, I just looked like weird. And Milo, again, I was older. I was considered like the geriatric pregnancy with Milo. But zero problems, zero swelling. Water broke, went in, had him the next day, pushed him out in like 10 minutes. So the whole like age thing of like, you know, you're too old or I don't know, I'm not buying it.

Because I'm like my second one, even though. I was six years older was a little bit smoother. Yeah, I know a lot of women end up with like diabetes. Oh, yeah. You know, or blood sugar issues, maybe more like almost in the realm of pre-diabetes. I don't know exactly know why the mechanisms behind all that, but like I would imagine strength training would help you to regulate your glucose levels a lot easier and just walking and things like that.

Yes, yes. So I actually, the first screen with my first pregnancy, I tested positive for that gestational diabetes. And my nurse said what was the most important for me is after every meal I had, go on a walk or do like chores. She was like, you're one hour of structured workouts. It's great, but this is different. You need to be active after your meal.

So you eat your breakfast. You go on a walk or you do laundry or you sweep your floor. And I was like, what? And so she's like, yeah, but you got to start burning that, you know, use that. If that could happen to you, then that's great. That can happen to anybody, right? Absolutely. Yeah, I was terrified.

I was like, what? I mean, I knew I was craving orange juice every morning and I was probably drinking too much, right? I was like, oh, okay, I'm drinking a lot of orange juice and I was craving bananas. So I was like waking up to the sugar party. I don't know. Yeah. The cravings are weird. I remember Andy's like just loved Mexican food.

Oh, yeah. Which she likes Mexican food, but just like a next level. Yeah, yeah. It was definitely next level. Yeah. Yeah. That's so funny. Yeah.

You never know with pregnancies. It's funny. And then like when you're really like new pregnant, I didn't want any meat. So and I heard that's common too. So if you're like I had like I couldn't look at it. I could not be around it. And then it eventually passed. So.

Yeah. What are some things that you're going to do to train for the New York City Marathon? Are you going to do anything specific? I mean, you did say you want to sort of, you know, just take your time with it and enjoy it. But I'd still imagine that you want to train for. so you don't go there and just get your ass kicked. I know. My whole situation, I've been like really transparent on my Instagram, my social media.

I have a medical, this is crazy. This is another thing like with the geriatric or the gestational diabetes. I have sleep apnea. So, and Charlie is the one. I do right now. Yeah. Yeah. And so I had been telling Charlie like the last couple years, I keep waking up gasping for air.

And it's really scary. And he kept saying, you have sleep apnea. I'm like, no, I don't. That's what people have. I mean, I just was clueless. That's what people have if they don't train and they're older. Or if they're heavy or if they're heavy. Yeah.

And he's like, but what you're explaining is sleep apnea. And so there were a few episodes where he is like shaking me. And he's like, get up, get up. Get up. And I'm choking. It's been very scary. So, and it's all kind of new. We've been kind of like figuring this out.

and in Hawaii had a bad episode where he's like, get up, you're choking, you're choking, or he'll wake me up as soon as, like, he'll watch me and I'll stop breathing completely. And then he'll like, hey, get up, breathe. And I'm all in my heart's racing or I'll stand up on my feet and I'm shaking. So anyways, there's been a whole medical thing going on. Come to find out, it's, well, you can see my nose. It's like when I breathe, this side totally collapses. And so I have a deviated septum that I'm going to get fixed.

When did that happen? Did I miss something? Do you know when that happened? Well, it's weird because now looking back at like all of my 20s and I'm like, you know, now I'm looking and thinking about mouth breathing only. Increasing only. So every morning I wake up and I always have just so like thirsty like I'm in the desert all night or I dream of like drinking out of the faucet. And I'm not joking. I'm literally like in the faucet. I have dreams and I'm like, oh my God, my tongue feels like I've been looking at. sandpaper all night. I'm not joking you guys. And I thought that was normal. I wake up with headaches every day. I wake up tired every day. I always am training with my girls. I'm like, God, I'm so thirsty. I always have like a film. You're about to be superhuman once you get that shit fish. You know that right. Right. Right. And so yeah, we went to the doctor and I'm like, this is my good side. He's like, that side is not good. They're both blocked. And so I decided to have a septoplasty. They're called. So they're going to go in there and straighten my cartilage, straighten everything, my

nose. I've been very honest and clear. I'm like, I'm going to make sure. everything's aligned. It's a very intense surgery. Um, but I, I personally don't want to live on a CPAP. And, you know, my career is fitness and I just, I want to get the problem fixed. Fix, fixed. And so I have surgery this summer. And so my training is going to be very, I don't know. I'm kind of, I might have to like contact a runner or someone who's done it. Like, what does this look like? Do I build? I'm supposed to have a surgery. third. So I'm kind of like, do I build a lot in June, take July and a few weeks off in August, but then we leave October 29th. So you know how it is though with running. Like you lose it.

So if I'm sitting around for five weeks, yeah, I'll figure it out. Have you heard anyone talk about devices like mouthpieces? I've heard about, so my dad has one too. like the nasal things you can do to like separate. That later. Yeah. So there's things, yeah, there's things you can do to push your nose out

and there's like, you know, there's nose tape, there's mouth tape, there's all these different things. But there are, there are devices that you, that's a mouthpiece that has upper and lower

for your teeth. And you bite down on it. And when you bite down on it and you close your lips, you get this like, this like suction of like, like your tongue, like not just like part of your tongue, your entire tongue, like all the way down your throat gets suctioned to like the roof of your, the roof of your mouth. And then this, that is hard to do that when your whole tongue is out of the way. It's not impossible, but it's very difficult.

Right. And so that might be something to look into. Yeah. They're pricey, but I have one and it's been really helpful. I was never able to adopt. or adapt to a sleep apnea machine. I tried them a couple different times. I tried a few different ones. Like they have ones for the nose. They have ones that go over your whole face. It just was never able to really use it.

And then just losing a lot of weight and stuff like that. That's what helped me. Obviously, you're not in position to where you could even afford to lose any weight. It's a structure thing. No, you know. But yeah, it might be something to look into. This is a mouthpiece might give you quite a bit of relief as well. Yeah, it'd be great.

Yeah, because I always am like, gosh, why am I? My heart rate is always super high also. And so I like put it out on social media and sure enough, someone was like, oh, I just had that procedure. And my heart rate is lower now because I'm not overcompensating just mouth breathing. And I'm like, oh, that makes sense. Because when I get like my pictures back from like the urban cow, I'm like, everything's just like mouth wide open. I'm like, oh, that'll be like, it'll be nice. Maybe my heart rate's not going to be like 185 all the time because I can actually breathe.

I'll have more. Yeah, that'll be huge for you. Yeah. That's exciting kind of. Again, just my curiosity, because I remember you must have that you can't remember when you haven't been like mouth breathing when you were asleep. Because for fighters, for example, deviated symptoms happen when they're like, they hit their noses in a fight.

Do you remember when the deviation ever happened? Or has it like, has it been a deviated septum for a long time and you don't even know when it happened? Well, I did grow up with two brothers. So, and I'm the baby. So I do remember my brother punching me in the face. And I remember my mom crying saying, I think you broke your sister's nose. That's it.

I'm not going to throw him under the bus, which one? But I remember just like interrobbing and crying. Yeah, set him the bill. And so I'm a tough girl though. Like my kids hit me in the nose. Still, I'm like, oh gosh, when this is when I'm recovered. I think I'm going to go to my mother-in-laws to recover because I'm like stay away from. I'm not going to live with the crooked nose the rest of my life.

Like, we're going to fix it. And I'm going to breathe, but nobody's around. Nobody can come around this area for a while because I'm not. Like, boys are rough. Yeah. And yeah, I get elbows. Yeah, little kids just throw, they throw punches at you. Or you could be holding me in and they'll throw their head back on your face.

And you're like, oh, gosh. They pull your hair. Yes. Yes. Yes. They do. Yeah. So, but I do.

Yeah. I definitely had some trauma to my face. Gotcha. Yeah. Okay. Yeah. Yeah. Yeah.

Yeah, we watch my friends twins and they, I don't know what they think our puppies are, but our puppies are really small. And they just like grab them. They do it by the tail. They're all pretty little puppies. And just pull them to the ground. Yeah, yeah. But then sometimes our dogs will take like a little swipe at them, you know, so they'll learn.

Yeah. But they're out of age where they're like biting each other. Oh my gosh. You know. Yeah. Like one of them out of nowhere, you're watching them. And then one of them out of nowhere just start screaming. And you're like, okay, well, the other one must have just,

either pinch them or bit them or something. Yeah. Yeah, they have little bite marks on them. Yeah, they're brutal. It's so sad. Yeah. Like, what are they doing? But they're like the same size, right?

Yeah, yeah. Yeah. You're right? Your youngest is three, right? He's three. How do you juggle all the time with getting in your workouts and then managing all the different people that you're, all the different clients that you have? I, oh, so fortunate for my husband because he makes, he works out at 4 a.m.

So he lets me train. at 7.15 a.m. every day. So he takes the little one. He takes miles to school and then he'll watch me low so I can train because they all know if I train I'm happier. And so everything just flows better. But I mean, I definitely have had times where I'm training in the garage and he's been in a bouncer or a rocker or sometimes I have to run a nap, like get him to nap in a, you know, stroller so I can get a run in and stuff like that. But we, because it's our career fitness, we both try to help each other get it in. And Charlie, he explained a lot about your gym,

but if you don't mind just kind of refreshing people's memory of a little bit about the gym and what you guys are providing over there. Yeah, so now we actually downsize the square footage and we do a 24-7 access facility that includes just coming in, but you also get customized programming. So if you're like, hey, I'm training for this or whatnot,

Charlie or I will customize a program for whatever your goals are. and then you also get access to me as a nutrition coach. So we have like the in-body scanners in there. And so everybody has a custom nutrition plan like the membership there. So you get a nutrition coach, custom, you know, fitness person programming, and then you get 24-7 access to the facility. And you guys are working with like local firefighters, police officers and stuff like that too.

Yeah. Yeah. So it's also like the hub for them. So they all have a code to the facility. I should make people feel pretty safe. Oh, yeah. Place ain't going to burn down. And hopefully there'll be.

Yeah, exactly, both. Yeah. And they do. Like we told them like, hey, if you guys are on shift, sometimes they have to go to the bathroom and then they have to like walk into Bel Air or whatnot. So we're like, you guys just come in and, you know, make yourself at home. And so it's a good. Actually, we have Elgrove PD, because Summnis Fire and Galt PD, they all have access to that facility.

So they use it. They also have their own gyms as well. But so, so, yeah, it's been a, you know, big change. We did like the CrossFit and Group Fit. all day to now, you know, our members don't see us as much, but they definitely, they have access to us and we can help them different, you know, different ways now. With how like, this population trains, because you guys have been doing this for a while, working with these groups for a while, anything that you found, maybe they come back and like, wow, this aspect

of my training has really helped me with this aspect of my work, that maybe, you know, firefighter police officers listening, they're not maybe thinking about. Yeah, I would say things to think about for fire is be smart because of what we've dealt with. If you're on shift training, as far as don't like try to max out or do anything crazy heavy because if you're on shift, you're probably a little sleep deprived. So this is not like the time to do it. So we've had a lot of that. Just more train.

And then if you get on a call like right after you warm up, When you come back, you should probably re-warm up again instead of just jumping back in just for injury prevention. So for the fire, I would say that's really important. Gotcha. You're training for the job. I have some friends that they'll say, I'm on a call. So that just means they can't like do the extra set or the extra because they're like, I still have to be fully functional. Absolutely.

I might have to run or climb or get somebody out of a burning building. Yeah, yeah. The fire, they, I mean, if they're like on the line and everything, I definitely see them making that training is a priority. Those are the things they do together as like a family. They like to cook together and they like to train together. So it's really cool, you know, seeing that. And now they have us, like if they want some of them use me for nutrition help.

A lot of them get custom training plans from Charlie. And I also provide the whole organization every week with programming. So if you're like, hey, I don't want to go. There's so much information online. But if you want to just do what I send you, you can do that. And you're going to get a good hour workout. Same with the cops. The cops are a little different because we do a ton of group fitness on site every week, every day with the police department.

Okay. So we got like a 6 a.m. class, 11 to 1 and a 5 p.m. So we go to them and we train them. Wow. Yeah. Okay. Is it like an opt-in type of deal or, I mean, it has to be an opt-in deal. But like, do you get a lot of a lot of these people on these jobs opting in for these voluntary workouts?

They opt in different ways. So we wish there were more that came to the group fitness, but some don't necessarily want to train with like the people they work with. Maybe even like higher up, right? You may not want to train with like your, right? If you're like a lieutenant, I don't know if they want to train with whoever they're in charge of or whatnot. But I would say everyone accesses the program to some capacity.

So I will come around and maybe someone always, you know, does the stretching, neck stretching, lower back stretching with me and utilizes me for nutrition, but they don't necessarily go into the group. But overall, they're doing something. Gotcha. Right. And if not, we're always in their face. I show up every week. Like, hi, how are you? You know, and so they're like, ah, sometimes they're like, oh, no.

You know, because the stereotype is very true about cops and donuts, by the way. Okay. And every time I'm like, are you kidding me? Is it Donut Day again? Like it's Tuesday. Yeah, exactly. They're like, it's donut day somewhere. And I'm like, oh my gosh, it's true.

And so it's pretty funny, though. But I enjoy working with all of them. Yeah, that's fair. Okay. Awesome. Where can people find you? We are in Elk Grove, but again, I work with people all over the place. So Warriors Fitness.com.

So Warriors with a Z, Warrior Z, Fitness.com. And what's your Instagram? So I am M-C-H-H-A-Z-M-M-M-A-Z-M-M-M-M-A, Z-M-M-M-M-M-A. on Instagram. Thank you so much. Thank you. Strength is never a weakness. Weakness never strength.

Catch you guys later. Bye.