Weights and Plates Podcast - Ep. 115 - Ladies, Get Off the Treadmill and Pick Up a Barbell

Episode Date: August 12, 2026

Forget the endless cardio, tiny weights, and fear that lifting heavy will suddenly make you “bulky.” In this episode of Strong and Sleek, Robert Santana breaks down why strength training—and especially barbell training—may be one of the most effective tools women can use to transform their bodies, improve their health, and build real confidence.Robert tackles some of the biggest misconceptions surrounding women and weightlifting, including why muscle growth doesn’t automatically mean getting huge, why genetics play a major role in how your body responds to training, and why chasing weight loss without preserving muscle can leave you smaller but not necessarily happier with how you look. He also explains the difference between simply exercising and actually training with a purpose.From squats, deadlifts, presses, and pull-ups to protein, fat loss, cardio, and recovery, Robert lays out a straightforward approach for women who want to look better, feel better, and move better—without destroying themselves in the gym.It’s time to stop being afraid of the weight room and start getting strong.

Welcome back to the Strong and Sleek podcast. My name is Robert Santana and I am your host. And today I am going to talk about, I don't know, I don't know, new show and new avenues just trying to kind of map out the way forward here as we transition to a new era of podcasting here at Strong and Sleak. So for many years, I have emphasized the importance of training under a loaded barbell. And some of what we're about to go into is redundant. But I think it's good to revisit these first principles, especially as I start a new show. Why, oh, why, oh, why am I so fascinated with a barbell? Well, it's simple.

number one it's cheap compared to fancy machines that you see at a lot of commercial gyms you know these machines can be four or five sometimes even six figures depending on where you are and what the machine does i know a leg press alone can be six seven thousand dollars for a good one even a cheap one starts at about 1500 for a new one a barbell you can get a decent one for around three hundred and then you get plates for it. You know, so you might be out a few thousand bucks, but you can go a lot further than you would in a machine. You know, barbells can be incrementally loaded, so you can start with a 15-pound barbell or even an 11-pound barbell.

In Olympic weightlifting, they have what's called technique bars. They're five kilograms. And you can add as little as a half pound of the bar every time you work out. They have little quarter-pound plates all the way up to, 100 pound plates. Usually it goes from 55 up to 100, so there's nothing in between those. And the beauty of it is a barbell doesn't get larger as it gets heavier. So that's really the explanation for it. And I think everybody should do it. So today, let's just talk about a group of people that represents half the human population, women.

I've trained a lot of them over the years. And most women perceive a barbell to be a tool to get as large as possible, and many women want to get as small as possible. So these are some of the barriers to overcome in the personal training industry. In fact, many men, too, want to get smaller these days. But historically, and probably by and large, most men want to get larger. They want to get more muscular. But I'd say since the late 1990s, there's been this fascinating.

with being small and lean as a man. I've done many podcasts episodes on it. It's not something I care to talk about today. But it's a thing. And the barbell has this association with it as being this thing you used to get large because big, large, hairy, strong men use it on a platform when they're competing in either an Olympic sport or a little. league sport like powerlifting and yeah it's used for that it's used for that but uh grandma can

use it too uh your sons and daughters can use it too you know small children can start with a barbell uh it's a very useful tool so it has been one of my greatest pleasures as a coach to show the benefits of a barbell to the female population who had never touched it before otherwise We're not talking about female power lifters or female Olympic weight lifters or strong women. We're talking about your run-of-the-mill woman that goes to a commercial gym probably sits on the treadmill or stair stepper for one to two hours and does a circuit of machines, avoiding the free weight area where the weird dudes staring at them are. I mean, at this point, there's weird dudes all over the commercial gyms. In fact, I'm going to do an episode on different types of gyms. There's a gal here in the studio that does social.

media here and we were talking about it last week how strange commercial gyms have become um but the one nice thing is there's a lot more good equipment to be used there back when i used to go there was maybe a couple racks three at three tops and that was it and the rest was just a bunch of machines really didn't go anywhere with um so muscles work the same whether you're male or female they contract they relax they develop in response to an overload event, you lift heavier, they get bigger, they get stronger. Does that mean you get big? Does that mean you become a big person is the better way to put it? I'm not going to say, does that mean you get bigger?

Muscles always get bigger when you stress them, ladies. This is the most important point that I can make, whether it's on a machine, a cable, a barbell, a kettlebell, whether it's pink, blue, or black. Muscles will grow in response to weightlifting stress. What that looks like, is highly determinate on how you're built genetically, which parents you chose, because you chose them, right? And what diet you're following and how well you're recovering? Are you sleeping enough?

Are you managing your stress? Are you staying off drugs? Or are you staying off alcohol? Or are you at least moderating your alcohol intake? All those factors matter, too. There's the environmental regional factors, how you're recovering. And then there are the genetic inherent factors.

if you tend to be a slender, thin woman that can run long distances fairly easy, but you struggle with strength training, you're not going to become a large woman. You're not going to become a super heavyweight. I mean, a good way, a good way to look at this and get this point across is watch women's weightlifting. There are weight classes. You know, they start, I forgot, 46 or 48 kilos. I haven't looked recently, but they start. quite light like under 100 pounds and they go quite heavy over 200 pounds so if all of these people

are lifting weights and trying to get as strong as they possibly can like their life depends on it because they're Olympic athletes they will roll around in shit if it means hitting a PR if they're all doing that then why are there different weight classes why aren't the women in the 46 kilogram class lifting as much as the women in the 90 kilogram class? class 90 plus class is 198 i don't i'm not familiar with weightlifting so for you weightlifting snobs out there that are laughing at me for butchering the weight classes i don't give a fuck i don't aspire to be a weightlifting coach but ladies bear with me if all of these women are lifting like their life depends on it why aren't all of them becoming large women why are only some of them

becoming large women others medium and others tiny women that impress the shit out of us and are clean and jerking, you know, double their body weight. You know, explain that one to me. You see it with women that take anabolic steroids. By the way, Olympic athletes take antibiotic steroids. But another conversation for another show. Why, oh, why do women on anabolic steroids not all look like bodybuilders? And why is it that within female bodybuilding, there's first, second, third, fourth, eighth, ninth, tenth,

15th, 100th. And they're not all the same size. And they're all lifting and taking drugs that. make you more muscular? Why aren't the drugs turning the petite small woman into the super heavyweight woman that looks like a miniature version of Arnold or pick your bodybuilder? Explain that one to me. It's because a lot of this is dictated by genetics. That's the funny thing about this whole deal, is that a lot of women are terrified to get large. If you're already large, you're going to get a little larger from lifting. You can modify your diet to, you know, control for how much of that is body

fat. But at the end of the day, if you're somebody who's thick and muscular, whether you're a man or a woman, lifting weights is going to bring more of that out. So it may be that strength is not your limiting factor. You walk in the gym the first day and you're lifting a decent amount of weight. Sure, that applies to you. You should lift weights for other reasons, maybe not to get larger, but for joint health, longevity, they'll teach yourself how to move properly. A lot of large, thick, strong people move like shit and are constantly getting hurt, so there's still benefits there. But for, you know, you smaller ladies or those of you in the middle that are really worried about getting fat, you're not necessarily more of the obese, but you're not rail thin

like a runway model, you're not going to get humongous from lifting weights. A lot of what you're trying to accomplish with weight loss comes from diet. You know, you have to pull back the number of calories you're eating, structure your macronutrients in such a way so that you're skewing that towards food. fat weight because I know you've all experienced this where you lose weight and then you're still squishy but in clothes you look like a small person and I call it skinny fat that's because you're probably not lifting weights if you are lifting weights it's not heavy enough and you're not eating enough protein and keeping your diet balance from a macronutrient standpoint to make that skew

so follow me here I'm going to try and simplify this you're a woman let's say you're in the mid-hundreds and you're of normal height you know five four feet you're to five seven somewhere around there and uh you want to lose body fat because let's say that it's you just you just you feel squishy you think you're you're heavier than you used to be whatever the reason may be you want to lose body fat and then you just stop eating do a bunch of cardio maybe run some circuits in the gym and the stuff you are eating you're not really paying attention to the macronutrient breakdown of it you might just be cutting calories you might just be counting the number of meals you have a day, you eat once a day, and it's a certain type of food maybe. Some people do

that, like the whole carnivore intermittent fasting thing. But the point is you're not thinking about the muscle mass side of the equation. You're thinking about I weigh, let's say, five, five, 160 pounds. I need to get that weight down. I need to get down to whatever, whatever your goal weight is. And you don't care about your workouts and you just care about your body shrinking. But then you get down, let's say you get down to 115 pounds, which, you don't. may or may not be appropriate, depends on, you know, the height, the person, the structure. And then you're like, I still got this fat over here. You still have this fat over here that you notice. Everybody else tells you, eh, it's no big deal, but you notice it. You don't like it.

You know, some of that certainly could be genetic. You just store fat there and it's the last place to go and you've got to starve like, you know, some, you got to starve like a starving child in some third world country where there's no food and people are dying of starving. You're starving like that just to lose a pound off of, let's say, the midsection, the inner thighs, the tricep. You know, these are some of the common areas I've heard. There's that, and that's the psychological problem. You've got to come to grips with that. You know, there's surgeries, obviously, that people partake, but it's not, it's kind of like when you get an aftermarket part. It doesn't quite look like the same thing that the manufacturer provides when you're dealing with a vehicle. It's kind of the same thing with surgeries.

You know, people can tell when you've gotten surgeries or certain things. that you can do and there's certain extents that you can take it to mitigate that. But at the end of the day, it's a surgery. You know, it's not like being born without that. So there are tradeoffs to every approach. But yeah, surgery objectively changes the way you look. I talked about this on the last episode. But if you're going to try and control lifestyle, obviously you're on the right track.

You have to eat less. But you want to make sure your protein stays high. And I say women should start at 100 grams of protein. maybe 120, and then adjust the carbs and fat in a way that you can sustain the hunger and drive the weight down. So let me repeat that. High protein, low carb, low fat, depending on which one you want to pull. That's going to come down to preference. Some people do better with low carbs.

Some people do better with low fat. Obviously, carbs are going to make the working out part easier. And that's, you know, the other thing that gets neglected is how should you train? the focus tends to become I am going to burn as many calories as possible so I'm going to do an hour of cardio a day in the morning and at night and I'm going to starve or you're burning a lot of calories but now you're losing muscle because you're not stimulating the muscles in such a way where your body re where your body registers that as hey oh shit I got to hold on to this muscle mass so how do we do that ladies well you lift weights you're not going to get big if you're starving but you can at least keep what you have underneath the body fat, that toned look you're looking for, that long and lean look, that really means you're building muscle usually, if you don't already have it.

The reason your muscles become more toned, more pronounced, more dense, harder, is because you're training them to grow larger. So now you have a larger muscle belly that's more flexed at rest. But remember, larger is relative. So if you are a small, petite woman and you grow larger muscles,

they're just really less small, right? You're not going to grow body, builder level arms through lifting weights. People that have those were either born with those or were taking steroids or both. So that's just not going to, that doesn't work that way. But you got to think of it in terms of more muscular, less muscular, more tone, less toned, I guess. The word tone comes from how your muscles look at rest, how flex they are at rest, right? and if you want more of that appearance where somebody takes a look at you and says,

damn, she looks like she works out, that comes from the weightlifting more than the cardio and the starving. So you have to lift and you have to train hard. You don't want to do super light weights, but you also don't want to do super heavy weights. There's tradeoffs there. If you're pulling your calories down, obviously you're not going to perform at the highest level you can. You're not going to be able to lift very heavy.

weights that, you know, are going to make your body want to explode. On the same token, if you're doing lots and lots of reps for lots and lots of sets, let me repeat that mango. On the same token, if you're doing lots and lots of reps over lots and lots of sets, that has its issues too. The recovery tends to be difficult because you're accumulating a lot of volume and fatigue. And that's where injuries could happen. So the answer some, somewhere in the middle. The number of reps you do are going to depend on the exercise being performed where your calories are. So typically the reps will be higher when the calories are lower. So if you are cutting weight, if weight losses the goal, you're going to do higher reps and you're going to

do what I would consider a moderate weight, not a lightweight. And this depends on the exercise too. So if you're doing a large movement like a squat, your reps are going to stay around five plus or minus a couple we don't do sevens here though sevens aren't real you're then do five you're you can do eights or you can do threes or singles or doubles but honestly fives is about where you're going to stay on an exercise like a squat an exercise like a deadlift and exercise like a bench press an exercise like a press even you could do that with pull-ups even or chin-ups but then let's say you're going to work some bicep curls in or some machine work yeah eights can make sense if you're doing something super isolated like a lateral raise it's

You know, one of the favorites these days in women's bikini where they're very concerned about the appearance of their lateral deltoid or their side delt right here, the shoulder muscle. They want to look rounder or more pronounced. They do a ton of lateral raises. Honestly, most of you ladies listening need to get your overhead press up and overhead press with a barbell. You need to get that up. That's going to do a lot more for you than doing sets of 30 on lateral races. But my point was if you're doing an exercise like a lateral raise, a set of 30 is going to make more sense than a set of five. You can't really control your technique.

When you're doing a set of five on an exercise, it only moves one joint up and down. So you have your exercises. You got your big five main lifts, your squat, your bench press, your deadlift, your press, and your chin up. Then your reps are going to be five to eight reps on those. That's what I would recommend. once you start getting into higher reps on lifts like this, it's difficult to preserve the technique. Because remember, they're technique dependent.

You know, machine, there's technique involved, but not as much. So there's like a continuum. The free weight exercises tend to be more technique dependent. The machine exercises tend to be less technique dependent. It doesn't mean there's zero technique. It means you have to think about what you're doing more when you're moving your body in space under a loaded barbell. Or even if you're doing kettlebell work or dumbbell work,

you know, you have to. do things with intention. You can't just zone out. So many of you people, many of you listening may have had a cardio background where you're running, you're cycling,

you're doing something like that. And many of you listening may have like a cardio background where you've done a lot of running, a lot of cycling. The issue with trying to, the issue I see with people that have done a lot of that is,

whether they're men or women, is they come in and they want to turn a lifting workout into a cardio workout. And then it becomes about reps and not resting and just moving and moving and moving and moving, which is great if cardio is your goal. But that's not great when lifting is your goal. When you're trying to preserve muscle mass while you're losing weight or build muscle mass while you're eating more food to support that,

you want to let the muscles rest. It's a lazy man's sport, essentially. You're going in, you're lifting something heavy, you're resting, you're lifting something heavy again. They're heavy-ish. and that is what's going to drive the progress in the weight room. When you start doing circuits like that, you'll see year after year after year like, man, I look the same. Why do I look the same?

Or go to any commercial gym. Forget about yourself. Look at the people that have been going to the same gym you've been going to for years. Do they or do they not? And large numbers look the same as they did last year. And you got to wonder that, right? I mean, for a guy like me, I don't change much anymore because of how long I've been doing it. So that's a reason.

Maybe somebody's been doing it so long. And they already exhausted all the changes earlier on. Or the changes are still happening, but they're very slow and subtle. That's pretty much the story of my life right now. But in many cases, they've been doing some version of the same workout, making sure that they sweat, get their heart rate up and feel like they're dying while they're working out. And they consider that a workout. So let's talk about that.

What is that? What is that? That's what I would call exercise. Exercise is when you show up to the gym. to do a workout so that you get a good workout. It's not meant to build upon previous workouts or to set the stage for subsequent workouts where you're going to add more of something

to improve an outcome. You know, strength, muscle mass. In sports, you know, you might have a batting average in baseball, et cetera. Even if you're a contest physique competitor, you know, you're being scored on things that depend on your workouts, your diet, the drugs that you're taking, et cetera.

Versus exercise, it's going to feel good. Exercise does feel good. It's about health. It's about health. But adaptation is not about health, not beyond a certain point. So what the fuck does that mean? I'm using big words again. What that means is changing, you know, developing your muscles to be more than what

they are today. That is an adaptation that requires you to overload the body. Anytime you push the human body past its limits, It has to adapt to that. And it adapts to that by developing a resistance to the thing that stressed them out. So if 200-pound deadlift created stress that caused your body to grow bigger back muscles, bigger hamstring muscles, bigger forearm muscles, and now your body is able to resist 225 better the next time. It goes up faster.

You do another rep, et cetera. And this process continues for as long as you want. want it to. You know, does everybody need to get strong forever? No. Does everybody need to have a respectable powerlifting total? No, not necessarily. But we can all benefit from learning how to move well with weights because there's a lot of strong people that move like shit and then they can barely walk when they're older because they've never been taught to properly control their body in space. And now you're creating extra stress in the form of injuries that you sometimes can't recover from. It's just something you're dealing with the rest of your life, especially past a certain age.

So that's the premise of it. You know, many of you, many of you go to the weight room because you want to look better. You want to lose weight. You want to look more toned. Maybe you want, you know, good conditioning. So you're not out of breath all the time. You know, that's certainly a goal. And when you first start lifting, you can get that from anything.

It's called the novice effect. We talk about it on the show all the time. We've been talking about it for years. we've been talking about it on this show for years novice effect means that when you do something new I'm not just going to say weightlifting when you learn a new skill you improve quickly in the beginning when it's brand new

then you make your first mistake and you're like what the hell you know that didn't happen before and then you got to work through that and then there comes this period where it's up and down up and down up and down if the goal is as simple as I want to look better for summer I mean you're going to lose fat faster

than you're going to build muscles So maybe fat loss is a reasonable goal. But if you're skinny fat and you quote unquote want to look better for summer, you might want to reevaluate that because maybe you should spend the next year getting strong so that the following summer the fat loss makes sense and you have a much better robust foundation underneath. So those are the things that you want to be thinking about when you're trying to look your best. muscle is always going to make you look better than fat.

Muscle is always going to make you look better than body fat. And you get muscle by lifting weights. And those weights get harder to drive your body to grow more muscle. And when you grow muscle, you look more toned than you did last time. That means your muscles are more visible than they used to be. It doesn't mean that they're going to get large. That means you're going to get larger than they were. But if they were small to begin with, you're only going to go so far.

so just kind of work through that equation in your head and by the end of it they're going to be a lot happier because you're going to go in with a purpose you're going to have more confidence with your body you know one of the reasons i like to teach people how to get strong is because of the confidence you build when you have to put something so heavy on your back that it scares you and you got to try and lift it anyway squat down and get back up you know that builds a certain mentality. That means when you do something else that's so hard that it stresses you out and you want to run for the hills, you do it. Now, it doesn't mean you've got to lift weights like that the rest of your life, but I think some exposure to that, not the first day, of course, but some exposure to that

early in your training career can help you in life. Now, if you keep going past that and try to become a master lifter, you know, and keep taking your gains from one place to the next year after year like I did. You know, that's cool. You know, I enjoy it. I'm still doing it, obviously. So it's something that I enjoy, but it's not where everybody needs to go. Most people just need to get in the wait room, you know, a few days a week, three days a week, I'd say, for about an hour or less a day and try to do more than they previously did. So if that's you, if you're going in there near that cardio bunny on the stair, stair climber or the treadmill for an hour sweating and then doing a few circuits here and there, you might benefit from barbell training. You will benefit from barbell

training and you should give me a call as soon as possible so we can get you started. The thing about barbell training and free weight training in general is it's technical. You have to control your body in space. And that's where a skilled technician like myself can be helpful. And there's other people like me. If you don't like me, you like somebody else's style, go for it. There's a whole directory of these people on the internet at starting strength.com. They're the best. barbell coaches in the industry. Now, you may not want to gain a bunch of weight and get as strong as possible, like the author of that book recommends to young boys, but you want to learn how to handle a barbell

so you can learn how to handle other things in space and so that you look better. I mean, at the end of the day, the goal is all three. You want to look better. You want to feel better and you want to move better. Why would you just want one at the expense of the rest? You look good, but you walk like a cripple. Is that what you want? Like, I love it when, and I get men and women alike.

they come in here and they're like, I don't care about performance at all. I just care about looks. And then all this shit hurts, right? And they want to get as ripped as possible. And then they got a bad back. Their knee hurts. Their wrist hurts.

All these things hurt, right? So I started addressing all the movement inefficiencies without making a thing out of it. And over time, they get stronger. Their body gets more durable. It gets more robust. The injuries slow down. And they look better on top of it. Imagine that.

You know, the guy who, you know, the woman. who came in and has never done a deadlift before is now deadlifting her body weight or more, you know, she's got a nice back, you know, she's got nice hamstrings, et cetera. You know, she starts squatting her legs fill out, right? And that's really all there is to it. You know, you just lift weights, you pull back food, you do some cardio to stay conditioned, so you're not out of breath tying your shoes. And then you repeat that process over and over again.

And then if you need more, you got to do more. So if your goal is to look more, muscular, you're going to have to lift heavier weights at some point in time. If your goal is to lose body fat, you're going to have to eat less food, even if you already eat less. You know, there's a whole, that's a whole rabbit hole in and of its own. That's a whole other episode. So one of the goals of this new rebrand in this gym is to get more ladies doing this.

You know, some of the most rewarding experience has been when I've gotten women that were doing CrossFit classes. And that's the most extreme version of you can't sit still. Like you're doing gymnastics, you're doing weight. lifting. You're doing some aspects of strong men. You're doing Olympic-style weightlifting, running. You know, there's hurdles. There's all sorts of things that they do. Prollers pushes, sled pushes, yoke walks. There's elements of all these different activities in there. And I had these women that were just hurt all the time, starving, because they were just

constantly trying to diet and unable to lose more fat. And I taught them how to squat and deadlift with a barbell, how to bench press, how to press, how to, I got them strong enough to do a pull-up. You know, that's one of the things that I can almost guarantee is going to happen. If you train long enough with me using these methods, you're going to do a pull-up, ladies. I think it's important. I think it's important that women keep getting strong because some of the worst things that I see in the weight room are things sold to women about how they're supposed to work out. You know, the guys have their own stupid things that they do, but this is this whole idea that you have to kill yourself to lose body fat. It's just completely flawed. You know,

it's not easy. You know, men burn more calories in women, have more muscle than women, have more testosterone than women. We have physical advantages there. So it is more challenging for a woman. You have to eat a lot less. And lower calories means less food overall. So the amount of food and sheer volume that a woman has to eat to elicit fat loss is just a lot less practical than what a man has to do. So we know your challenges. But let's not make it even worse. by thinking that we have to be a 24-7 machine that never stops moving. Otherwise, we don't lose weight. You know, let's get you strong and see what that does.

See how you feel from that because, man, I got a list of them. You know, a lot of ladies have come to me not knowing what they're walking into and walking out strong, looking better, feeling better, more confident, and not feeling like they have to destroy themselves just to look better. So that's one of the main goals of this new brand is to get more women in the full. And I think that Highlighting some of these cases is gonna be a big part of it so you know keep an eye on my content keep it on my website And keep an eye on the people that I'm working with and you're gonna see some of these things play out, you know

And also just getting away from the extremes, you know we all admire the extremes I do You know but not all of us are gonna be the extreme and there's a lot of people especially women that won't lift Because the mentality is well if I'm not going to If I'm not going to do awesome, what's the point? You know? Because look at what so-and-so is doing. And this has just become very pervasive with social media. You know, you see these videos of, if you're a woman, you're watching lifting videos,

these women are lifting a ton of weight. Or if you're looking at bodybuilding physique competitions, they're completely ripped to have these perfect bodies. And then it's all overrepresented in what you see. And then you're losing out on the benefits you could be getting, even if they're not identical. You know, not all of us are going to be Michael Jordan. We all understand that.

So we have to look at it the same way. You know, playing basketball could be healthy if that's something you like to do. You know, as a recreational sport, it could be healthy. It's a form of cardio. But the same thing applies lifting weights. It's extremely healthy for you. It makes your bones thicker. Make your muscles stronger.

Make your connective tissue is thicker. It builds your confidence because you have to overcome fear. I've said this many times. Weight lifting elicits fear. Cardio elicits pain. A lot of the time when you're lifting head. it doesn't necessarily hurt it's just hard when you're doing cardio it just hurts so cardio especially long distance cardio test your ability to endure pain strength training especially the

heavier it gets test your ability to manage fear which is why i'm a strong believer in it if you tend to be anxious uh or fearful it builds your confidence and then it's hard to be anxious pissed off or fearful after you've lifted something heavy and that's regardless of who you are you know i see that result across the board old young male female etc handicapped physically handicapped or disabled i guess is the word uh everybody lifts weights over time as they get stronger they do become more confidence so many more ladies doing this and not necessarily doing it to compete in a lifting sport but doing it to meet their own health and fitness related goals so hopefully i could help push that along and get it away from this stereotype of well it's a big fat bald guy with a beard that's what that's

what weightlifting is for or a big dude looks like an anatomy chart full of veins uh no they use it but again those are the extremes it's like saying never pick up a basketball a softball a volleyball etc so i think i beat that to hell i'm tired i drove all day this morning all morning i was out of town about an hour and a half out uh worked late woke up drove back here and I wanted to make sure I dropped in here and talked to you because like I said the show is back on the road and missing episodes is not something that I want to be doing it's going to be a crucial six months I'm going to get some guests in here hopefully one next week and get a regular rotation going you know I'd like to do it weekly I really want to do it weekly but I won't let it slip past two weeks again we were a biweekly show for years I'm determined to get it weekly again so thank you for for tuning in to the show. You can find me at strong and sleek.com on Instagram at the underscore Robert underscore Santana.

We're about to change our handle for the new gym. If you're Metro Phoenix, come up to the Scottsdale Air Park where you can find strong and sleek gym. And you can get trained by me there. You know, I'm happy to take new clients and break in this brand spanking new equipment.

If you look up the gym, you'll see photos. It's a black room. You know, there's photos of the old gym in there too, or it's a brighter colored room. This is a dark room with a blue equipment. It looks really cool. Highly recommend coming by. If for nothing else, come shoot the shit.

So if you're in Metro Phoenix or in the North Scottsdale area, come check it out. That is it for this episode, and I will see you next week.