Die Evolution des Coachings mit Roan Heming

Die Evolution einer Karriere im Personal Training

Das war's für heute. but I believe every personal trainer should go to. When you talk about personal training or about career in general, too often people think that the starting point is where they have to stay for a long time. Most PTs believe that personal training is the end-all be-all. So you do sessions forever.

Yeah. Whereas I highly disagree. Yeah. I truly believe that doing PT sessions is one of the most fundamental parts of your base als ein Personal Trainer, yet es ist etwas, du solltest nicht zu tun, für zu lange.

Ja. Du hast es getrennt, und die Progression Curve, und der Fulfillment, als ein Trainer, und als ein Person, ja, es stahls für die meisten Menschen, die ich sehe all die Zeit. Du hast du als ein PT, in ein Resort? Ja, so ich war in Australien, in fact, wenn ich mich gebetenkt, Ich habe mich wieder re-educated.

Ich habe ein großer Schmerz von Rügel. Ich wollte es leave the hospitality industry. So, ich habe all die money that I'd saved in Australia und took myself back to basically be re-educated. Someone sagte mir along the line that I enjoy training.

I enjoy food. Why don't I make a living out of it? And I thought, actually, Das ist genau das, was ich möchte. Ich habe mich reinvestet in Becoming-A-Personal-Trainer oder Becoming-A-Coach.

Als ich wahrscheinlich nicht weiß, ich bin ein ganzer Nomad. Ich bin in South Africa. Mein Name ist French. Mein Name ist Englisch.

Ich habe ein bisschen Gromit. Ich bin nach und nach dem UK. Ich bin in den UK. Ich bin in Australia. und ich bin jetzt in der UK und als ich in der USA habe, ich will be in der Caribbean f ein paar Jahre und ich habe eine fantastische M M zu leben in Canada 2020 f mich ist ein sehr interessantes Jahr Mit prospects no doubt kommen wir von dem Aber Training für sich selbst, wie du gesagt, ist ein ein sehr steppig-steppes-stone als ein starkes Grundsatz. und there's no ways I could have told you 9 or 10 years ago when I started that I would be in this position today and what I do with a lot of people is I encourage people to go and try stuff out and see where their interests are and like you've just demonstrated PT is terminology of kindergarten you need that basis you need to have a good base a good learning foundation and you need to go try shit out because if you don't try shit out you're never going to know if it works you need to go see if it works for yourself works for your clients works with your philosophy and get a good grounding keep on educating yourself keep on moving yourself forward and then go to first grade and then once you hit first grade you do exactly the same thing now don't get me wrong there's a lot of people out there that think education is everything and they educate, educate, educate, educate but don't put anything into practice now it's a fine balance

Die Langhantel-Metapher für Wissen und Praxis

I like terminologies a lot when it comes to training and to food because my background is all about food I trained as a chef, 18, 19 didn't know what I was going to do after school so I do use food a lot when I talk to people because I find that I'm very passionate about it and the same with training so knowledge is you learn and you need to practice so I use the terminology of a barbell so it's kind of like knowledge is on the left hand side So you get a barbell and you've got 50 kilos on the left, which you've just learned. Now you need to make the bar even. So the bar becomes even by practicing the knowledge.

So you practice the knowledge and the bar becomes 20 on one side, 20 on the other side. And you do repetitions with the barbell. You become good at 60 kilos. Once you become efficient at 60 kilos, you then go for more knowledge.

The barbell gets heavier on the one side and you move the barbell over to the right. so becomes repetition you learn you learn and you grow I like that metaphor yeah applied knowledge yeah that the whole thing yeah I 100 agree on knowledge itself is quite useless education itself is quite useless it just depends on the level of application and what you actually do with it So loading a bar in an uneven manner will not get much training result. Correct. Very good point. Yeah.

Frühe Karriere und Ausbildung in Australien und Großbritannien

So you became a PT in Australia and moved to the UK. Well, yeah, so that's what I did. But what I did to become a successful PT was I didn't take any wage or any earnings for the first six months because all I wanted to do is understand the best in the industry at the time. So I got qualified in a course that took six months to qualify, not a couple of weekends.

And out of that six months, I got given a massive notebook that I had to complete. And the only way I can get that completed was by integrating with customers, integrating with people at gyms and get signed off so much of what I've done with my life is kind of ask questions and see where you get back in return so I shot a few emails out to gyms saying listen I will count reps I will clean toilets I just want to be on the floor can I share to some people I got a response back from Vision Gyms in Australia at that time I was commuting back to Byron Bay in Sydney so picked up a vision gym just off the coast of the east coast of Australia and went down in Sydney and what I was doing was I kind of integrated with both managers and I would spend some time on the floor and then I got signed off little by little I took that knowledge and I came back to the UK and I worked at a private resort and I would base myself in Chelsea um I worked my arssel for a full year I did 7 days a week I was hungry at the time because I wanted to understand where I wanted to be and where I wanted to learn from um I then discovered through the networking who was the best to learn in the industry CP came up um I took every money that I had at the time and I spent it on my first Biasig course and I today I've never Ich habe niemals überrascht und überrascht mit Informationen in meinem Leben, nicht zu wissen, was ich.

Aber ich wusste dass ich in der besten Raum war weil ich so confused bin Und das set mich auf eine journey Ich habe die Blueprint auf die Frage die ich in den Industrie habe die ich lernen kann Und ich sende aus wie viele e-mails, die ich kann. Und ich werde ja, oder ich werde ja, und das ist wie ich weiterleite. Und ich absorb Informationen. Ich teste out, was ich appropriate, auf mein Client basis, das ich fühle ich kann. results from and then I apply that knowledge and then I could what tends to happen a lot of the time is by going through one door five other doors open and that's what I love about seminars and about education that I've grown into because I was horrible at school by the way horrible is is that method so going in to go and learn something and having an open mind and then five other doors open and I normally walk out of a seminar and buying books that had nothing rated towards the seminar because coaches I've met there or the person giving the seminar has spoke about what they're reading what their interests are and it's normally something a little bit diverse and that's how my past continued to be where I am today.

Übergang zum Studiobesitzer und geschäftliche Herausforderungen

So after a couple years in the resort working in Chelsea you then basically opened up your your own gym, which is a common next step for many PTs. You work at a gym and then you have the dream of having your own gym. And then you open your own gym, which for you was about five years ago. Yeah, a little bit of five years ago.

The step in between that was I gave up Chelsea. I looked up a couple of families when I was at the resort because I was educated in food and in lifestyle. And they were quite powerful in the sense of business. So they wanted somebody that was on point, they could work with their team, with chefs, they did a lot of travel.

That gave me a bit of grounding. So obviously the next step was to open the gym and then that was quite a big move for me because letting go into something that I had quite a lot of comfort. You know, I had two families I looked after, I had a small client basis at this resort that I was training people four times a week as a minimum, as a base. So to move, let that all go and start my own practice was exciting for me because I kind of like to do that in life, Never get comfortable, challenge yourself and move on.

Set up the gym, which was, don't get me wrong, a fantastic part of my life, which was five years ago. It's taught me a lot. A lot of time has gone in, a lot of effort has gone in a lot of money has gone in and to anybody that's listened to this having your own space is amazing but please do understand that there's a lot of stuff that you will not know unless you get involved with it it's a big time in money zapper and you've got to be really in the long game for it

Das beratungsbasierte Geschäftsmodell für Trainer

und verstehen, was du wirklich wirst, es ist nicht ein Kurz-Term fix, dass du dich fühlst, das ist ein Progression für mich. So, warning sign. So, mehr von Intermediate goal instead of an End goal. Ja.

Du hast deinem Gym, und alles ist, dass es sich auszuladen wird. Definitely nicht. Es kam aus als ein pure PT Gym, Ja, das ist richtig. Und dann hast du verschiedene Business Models, und dann auf ein Consulting-Based Business, which is a business model I have been basically doing myself for almost 10 years promoting Inhabitly and I'm happy to see it flourish in a few locations.

There's not too many yet that do it. I truly believe that in the next couple of years it's going to be a business model that's going to be more popular than ever because it provides a lot of upsides while limiting the downsides. So give us a little bit of insight how you applied a consulting-based approach to personal training. So we, at the gym, we kind of wanted to progress into getting people more responsibility.

So utilize the consulting principle where we've got a big space of 3,000 square foot. The client will get a consultation once a month. Program design protocols will be applied with nutrition. The client would then come and utilize the gym when the gym is open. there will be an instructor that is in the gym that would give them advisory if they didn't understand something or safety kind of situation.

The model worked out really, really well because people that want to purchase PT would then purchase PT on top of that. There was a solid basis of a membership that was given and the membership included the consultation, the program design and obviously the email support. That gave me the freedom in the sense of kind of doing what I could in the gym. If I wanted to do more PT, if I wanted to concentrate on other parts of the business I could And the client has had the sense of responsibility to have their fulfillment So they could take a program and fulfill it within three weeks Ich wollte mich auf andere parts der Businessen ich konnte Und der Kline hat die Chance der Verantwortung zu haben So sie k ein Programm und furchtet es in drei Wochen Oder sie könnte ein Programm und furchtet es in sechs Wochen.

Das ist der Ourship. Der Ourship zwischen einem PT ist, dass du dann die Due-Dübliche Entfernung um sie turning up vier times a week, drei times a week, twice a week, or once a week. So, der Reliance ist, okay, du Signingen auf zu diesem, Es ist Ihr due due diligence, das Sie in den Gym twice oder drei times a week. Das ist der Protokoll-Wedtrain.

Das ist der Health-Protokoll-Wedtrain. Das ist mit Nutrition und Supplementation. Wenn das Sie das, was Sie wollen, dann haben Sie eine Kontinuitary Support mit dem E-Mailen. So, es funktioniert.

Ich denke, es ist die beste Model-Wedtrain. Und die beste Model-Wedtrain. Die andere Model-Wedtrain. Was nur Training vier times a week.

Und es war nur PT. at a semi-private model. So we did four people at a time. Then we did six people at a time. But what became unsustainable was that we had different coaches on the floor.

And obviously with different coaches, you have different spices. And with different spices, you get different outcomes of the ingredients. And people were signing up for a certain ingredient list and they weren't getting that fulfillment. So the quality of the semi-private session wasn't being followed following through so we had to pull that back and give the client what they were asking for and it was obviously quality of a quantity because we didn't want to turn we do want to turn into a commercial gym where it just be a numbers game we want to make sure that everyone's getting a consultation that everyone's not missing a consultation that they're getting measured they want to get measured they're getting a quality program that's designed for them it's not just a generic cut and paste and we really wanted to understand the client a lot more because Understanding the client a lot more gave us a much quicker result at the end of the day.

So, yeah, that was the model that we kind of enrolled in. And that made the gym a lot richer. There's a lot more quality air was coming out of it. So more results, which means more value for the client.

And at the same time, numbers-wise, it was the best the gym has ever done. That's correct, yeah, yeah.

Vom Studiobesitzer zum digitalen Nomaden

So the logical next question is, why did you move on and step out of having your own gym and going back to being a nomad, the Caribbean, Canada? But this is the thing like I mentioned a little bit earlier Comfort don come for me isn success Like success for me is to keep on challenging myself Now, a lot of people say to me, question me is like, why? And the big question of why is I don't want to, I want to continue to educate myself, continue to push myself because settling for me is not something that is, I fulfillment was the gym. If the gym was successful, it's nice it's at it's peak, it's time to go it's kind of understanding that this is I need a new challenge in life, I need to move myself forward, I've moved myself into a position where I can take a little bit of time out, I can re-educate myself in fields that I that I'm super interested in like functional medicine training and put more writing I want to do a bit more content and I want to educate a lot more people in und understanding supplementation oder health supplementation und getting people's knowledge out to make sure they can have better choices with the knowledge that I put out for them so the fundamental thing is it's a new chapter of my life and I'm excited and I've done this with other parts I did this with the hospitality when I was a chef I did this with playing healthy sports I did this with becoming a trainer und ich denke, das ist eine gute Möglichkeit, eine weitere bite von Apple und sehen, wie es wird in den nächsten fünf bis sieben Jahren und sehen, wie viele verschiedene Dinge kommen von es, wirklich.

Aufbau eines Online-Supplements- und Bildungsunternehmens

So, die main stream of income right now ist basically, du bist in der Produktion und in der Produktionen, die du online hast. Das ist correct, ja. Du hast das, fast die Zeit, als du startet der Gym, über vier Jahre ago, die Online Shop started und du hast, du hast es seit dann? Ja, ich bin, And again, it's a story that I didn't think I would be telling as of today.

And that purely came down from making a few purchases, buying a few extra stock. A couple of trainees found out that I was holding a couple of extra stock, dropped me a few text messages. I would then reinvest that money back in. I would then order a bit more stock and people would then circulate.

Text messages moved into email. Meinemals became too much of a hack, because I was just too much to and fro I opened up a Shopify account which was by far a great starting point Das war es einfach zu viel zu und zu und zu Ich habe ein Shopify die war ein guter Anfang ein guter Anfang ein guter Anfang ein guter Anfang sehr einfach, sehr einfach zu machen. Von einem Shopify-Aktar, ich habe ein Website geändert. Von einem Website, ich habe ein Shopify-Aktar, auf ein Woocommerce-Aktar, which made things quite a lot more technical but it gave me a lot more freedom and scope to kind of move the website in the direction that it's going into now.

So fundamentally, this is my form of income with consultations and educating people and making better choices with supplementation. It's not a shotgun effect. I'm going to take this and we'll see what happens. Let's fine tune in and see what's right for you. um let's make sure that the basics are right i'm a very very big believer in that i mean if we're not sleeping right pooping right training right or moving right uh nine times out of ten the head space isn't right which then no supplement underneath the sun is going to solve that solution so i'm not a big advocate of pushing supplements i'm a big advocate of getting the basics and making sure that everything's covered um fundamentally and then the supplements are an accelerator enhance of make sure that our health markers are staying optimal which is completely in line with my philosophy about yeah that's limitation that's correct yeah so basically you started out selling supplements or distributing supplements from text messages to emails to an online shop which grew from year to year and now grew to the point where it basically allows you you've sold your part in the gym yeah and now basically go back to being a nomad yeah that's that's that's right which makes me excited like i've uh i've ended my my my lease with my flat i've got this opportunity to kind of have a big adventure like don't get me wrong i'm also Ich bin extrem nervös, aber das gibt mir das excitement.

Ich habe mich nicht mehr, dass ich mich fühle, dass ich die Security habe. Das hat mich weitergefunden, um mich zu machen. Ich bin in diesem corner, ich muss mich ein decision, und das ist das ich. Ich bin super excited für die Erfahrung, dass ich in den Caribbean habe.

Ich bin ein paar Zeit mit JC Stern, mit JC Stern, und dann bin ich ein paar Zeit mit Christian Maurice in Canada. und ich bin sehr, sehr von ihm. Both people I'm going to try and sponge off as much as I can und do a lot of training, like I said, do a lot of writing und learn as much as possible, really. In that present time, I will be taking the shop or taking the website into new directions, relaunching, reskinning as what I've been told is what it's called. Das ist nicht so sexy, als rebranding.

Aber ich bin super excited. So ein bisschen Video Content ist zu werden. Und wieder, mehr Educational für Leute, für Leute zu machen, mehr Beziehungszeichen. Und ein bisschen mehr Grounding.

Ich habe gesehen die ersten Drafts, und ich habe auch wie es sieht. Und ich habe auch die Idee, wie es eine Educational-Platform. Das ist auf der Educational-Protform. Das ist quasi, es zu Supplements.

Individualisierung von Supplementierung und Gesundheitsmarkern

In der Möste, Präzise, und in der individualized manner based on the consultations you offer, too. Yeah. Which is something that rarely happens with supplements. Most is like, okay, this is for that.

Just take it. And then in a very good case, it maybe works six, seven, nine, ten times. Yeah. Rather than, okay, let's see.

Book a consultation first. Then we'll look into and then we'll individualize what I recommend you to take based on the individual assessment of the consultation, which is something that is also fairly new. Yet it's just another step in, when you look at 20, 30 years ago, it was like freaking your protein powder. After training, you drink that, you're going to put on 15 kilos of muscle.

And 15 years ago, the health supplements becoming more and more part of mainstream fitness training, Starting out with vitamin D Being the biggest one these days A multi Magnesium everybody knows about Potassium some know about Maybe even fish oil to some degree It just came into the level of health consciousness Whereas individualization is the next step How much vitamin D do you need? Do you need vitamin D? For example in the Dominican When you talk to Juan Carlos About those guys that spend a lot of time outside They've never taken vitamin D they go get lab tested and their level is around 80 so for them supplementing vitamin D no matter how good it ist du hast es weil ihr Level ist optimal Oder zu Omega 3 Everybody that has followed meine Supplementation Strategies und Philosophie ein bisschen mehr, weiß ich nicht die größte Fan von Omega 3.

In general, Omega 3 ist ein excellent Supplement. Wenn du eigentlich in Omega 3 ist, dann die drei Reasons zu werden, um zu werden in Omega 3 ist. Nummer 1, nicht zu consumen genug Omega 3 ist. Nummer 2, zu consumen ein paar Omega 6 ist. und 3.

Consummen a lot of trans fats. Ja, ja. Und wenn du auf Nutritional Habits in Europa bist, wir sind nicht die größte Konsumers von Omega 6, und wir sind nicht die größte Konsumers von trans fats. So für uns, die Omega 3 needs sind nicht so high, wie in Nordamerika, wo wir finden planten, die eine große große sind, als wir als Hygieneinand planten, die eine große große sind, die trans fats sind, sind in einem viel, viel größeren Degree.

If you just read a research paper that's done in Tennessee, which is the worst state in the US, oh, Omega-3 is doing this, this, and this. But if you're coming from a place in Europe, preferably a place that has a very high level of food quality, for example, Scandinavia, and you read that and you expect these results, it's just not. No, it's not. Yeah, yeah, yeah.

Die Beziehung zwischen Gesundheit und Leistungsfähigkeit

What you touched on, it's health and performance. And this is where I'm a big advocate about it, because performance is health and health is performance. And it's a lot of, like you started with protein powder, which is a classic example of what people would do. But the formality now is, I think, which is what we discussed previously, is about there is a movement coming and it's already started with veganism.

And so people will be coming health conscious. So there will be a lot more questioning about where people are sitting in the sense of, was B-Vitamins, because that is one thing that people harp on about and where they get their B-Vitamins from. So I think initially it's that seed that's started and what I'm going to be offering is corrective selection between performance and health, but I'm a very big advocate between the both. So health will increase performance and performance is health.

And understanding about, obviously, the same things that we agree on is sleep, digestion, und movement, getting all those three points right und understanding what needs to happen. Wenn ich meine Supplement philosophy zu clients ein Punkt ich oft mache ist dass sie die Performance ist Applied Health Health ist die Basis oder Optimal Cellular Funktion das ist eine Art, eine Art, eine Art, eine Art, eine Art, eine Art. Wenn du das, das ist, wenn du das Performance bekommst. Optimal Cellular Funktion muss die Basis der Basis der Optimal Performance sein.

Optimal Health muss die Basis der Basis der Optimal Performance sein. Ja, ja, ja. To whatever degree die Health Point ist.

Ernährungsmythen entlarvt: Veganismus vs. Junk Food

especially one of the things lately when we talk food, nutrition, health and performance a classic one these days is vegan diet is great for athletes if you actually look at the amount of successful athletes and successful determined as how many win medals at World Championships or Olympics the amount of vegans is extremely low and the case I like to make is how about junk food diet for athletic performance Ja, ja, ja, exactly. Als du die aktuellen Daten hast, der Amt der Athleten gewonnen hat, die Olympics und World Championships, die sind auf eine Junkfood-Diet, ist Multiple Times die Amt als die Menschen auf die Vegan-Diet.

Ja. So in das Fall, du could eigentlich machen ein Case für Junkfood-Dieter-Left-Left-Left-Left-Left-Left-Left-Left. Which ist sehr true. Which ist absoluter true.

Ja. Die meisten popularen Beispiel, that many have heard, Usain Bolt said that in an interview, he had two boxes of Chicken McNuggets the day he ran 969, if I remember correctly, in Beijing. He allegedly ate about a thousand Chicken McNuggets throughout those two weeks of the Olympics. Which is crazy if you think about it.

But then, one of the points with some example like that, is eating like that at home? I highly doubt it.

Lebensmittelqualität und Umweltfaktoren in der Karibik

If you look at Jamaican food, it's a lot of chicken, it's a lot of yams. They have different, they have less like a Kalaloo, which is like a spinach-like plant. They have like Aki and Saltfish, which is like a breadfruit type of plant. So the level of the food quality they have, especially in the Caribbean, with basically three factors making food quality, that's great.

Very, very nutrient-rich soil with basically almost no modern agriculture because they just cannot afford modern agriculture. dann, zweit, viel Son und dritt, viel Wasser. Das ist auch eine der Reisens Dominik eine der Reisens die du gehen ist Food Quality Ja komplett Das ist ein sehr sehr Punkt in meinem life Food quality is an essential It like it 101 for me really People often weigh it up in the sense I'd rather put money towards my health, which is an investment, which I'd rather spend money on a good steak and a good piece of veg than put money towards something else. I wouldn't go out putting money towards alcohol.

It's just not an investment towards me. But this is kind of what we're talking about with regards to quality. Qualität ist ein viel besser zu beurteilen, zu beurteilen, zu beurteilen, über quantität.

Praktisches Ernährungscoaching und Überwindung von Barrieren

So, you know, die Karabine ist going to beurteilen mich ein, aber du bist völlig right, wenn es umsinnert zu werden, ich meine, du nur ein sliver aus der pie, weil es almost guaranteed ein viel mehr Qualität in der Lifestyle gibt, um das Leistung zu geben. So, es ist ein bisschen ein Illusion, dass Menschen nur ein snapshot von es. Und es ist also prior to people obviously that people are not all the research that we see is that there have been meat eaters and they've moved into a veganism or a vegetarian diet which has cleaned up their health markers which is great but then we need to kind of look at the longevity of that and if they're really excelling in excellency and performance from being on a vegan diet the big picture which was my initial point with the nutrition is just part of the whole thing of being healthy und dann looking at nutrition as a whole instead of just looking at a certain time yeah veganism one point I like to make at what point is an athlete vegan so if I win today gold medal at world championships at noon and I've eaten a vegan breakfast am I a vegan athlete yeah correct I think most people will say no but then is my point if I have eaten a vegan diet three to six months leading out to the world championships yet the 10-15 years before that throughout my development as an athlete.

I did not eat a vegan diet. I ate an omnivore diet. Just the last three to six months before winning my gold medal, I had a vegan diet. Does that make me a vegan athlete?

Yeah. Well, all these question marks, people aren't seeing, seeing one snapshot. They're not understanding the full story. And this is where it comes back down to studies.

It's kind of, it's not thoroughly done enough. And like you said, it'd be pretty interesting to see sticking someone on a junk food diet in relationship to performance before everyone goes out and eats chicken nuggets to see if they can run a 9.8 Ja, und dann sehen, okay, wie viel von der Whole Food sie ate über die letzten 20 Jahre war das Chicken McNuggets. Ja, genau. Ich weiß, dass ich Sambald ist, dass Sie sich in Chicken McNuggets auf so eine regularer Ebeneienste.

Das ist das Ding, dass sie sich nicht mehr Kalorien als möglich sind. Und die Nummer 1, wenn ich die Trek-Güste, die German Trek-Güste ich arbeite, die Nummer 1 ist, McDonalds ist die größte in der Olympischen Village. Ja. Warum?

Weil jeder weiß, was sie get. Das ist das, was sie. So local food, some people are into local food. You travel to Asia, go to Vietnam, you try to do a street food tour and try all these different foods.

Whereas an athlete you've trained so long for something, you go there and you need a certain level of security. Yeah, of course you do. You don't want to go there and eat on the street and then have diarrhea for the next seven days and bump out a competition because of that. Yeah, yeah.

So I think there's two reasons why something like McDonald's works so well. so I think everybody including people that work for McDonald's agree that it's not necessarily quality but there's two reasons why it works so well and one of the two is because you exactly know what you get if you go somewhere it's just a safety net isn't it China, you go there you're hungry, there's 10 restaurants 9 of them Chinese, you can't even read the menu and there's one that's McDonald's and you're really hungry where will most people go? yeah of course So, I mean, it just... Just because of, huh? Yeah. You know what you get.

Yeah, but that's it. It's roughly the same everywhere. Yeah. Security.

So, it gives a level of security, especially in a scenario where security is as needed as the biggest competition of a four-year cycle, which is the Olympics. But back to food quality. You're a trained chef, and now you're basically educating people in nutrition. Ja, ich meine, für mich, food ist ein no-brainer.

Ich cook every single meal, every single day, und es ist wie breathing zu mir. Und ich gete, dass es nicht als easy und simple für Leute ist, aber es ist wirklich über breaking es down, als in was es realistic und sustainable für sie zu machen. So, ich work through every meal, und ich try and be as accessible to them as possible. So, ich might get a few messages Das se asking, was ich lasse was, okay, was ich mit diesem spelled presCom Ан college?

Es ist das mit über wheelchair, und einigeÓber was tatsächlich da kann. Perch dunno dassPod Quinn Oktober nicht besser Ministry Mist w Deixa Weil sie nicht ermutiglich hat Zeit zum Daumen Sie d das bieten 24 Stunden lang ein Ja richtig I mean most people would probably agree they don necessarily cook these days because they don have time you know they confuse them They do have time 24 hours a day Yeah exactly They're not willing to take the time. Well, that's it completely. They're not, yeah, not willing to take the time.

I think people are more than confused about food. They literally don't know what to eat anymore. We're confused about high carbohydrates, low carbohydrates, high fat, low fat, too much protein, no protein. So it's understanding about, and intuition is what I try to teach people, How are you feeling?

Does this make you feel good? Does it make you feel bad? You bloated? Simple stuff that is like a no-brainer between me and you, but it's getting them to start picking that out and educating them on getting a better result because everyone's different.

Everyone's sitting on a continuum. Some people already like fish. Some people don't really like fish. Some people have a reaction to this fish.

Some people don't, but it's about learning. But nutrition for me is 101. It's understanding about how you need to eat real food. What's real food?

Okay. And literally backtracking. It's quite funny. Someone told me quite a while ago, you educate yourself and it's almost this knee-jerk reaction.

Because you've learned it, you expect other people to go down that path and learn it as well. So it's almost to remind every time I sit down with a client is that I got to teach them the stuff that I need to open a basis that is acceptable towards them because everything can be overwhelming very, very quickly. So it's kind of about, okay, are you okay with cooking? Yeah, I'm okay with cooking.

How many meals can you cook a week? All right, realistically, I can only possibly do dinner. Okay, so how's about we look at doing breakfast? What's quick and easy?

What's realistic for you? Well, listen, I get up at 6 a.m. and I need to be up the door by 6.30. Okay, how about you give me 5-10 minutes on some nuts that we've just toasted. You can throw some cinnamon in there or see what the missus can do in the evening.

But it's a grounding point about what's realistic for them and not setting up barriers too quickly. Because the fundamental is I need to listen to the client and the client will be like, listen, food's a no-go. But then you kind of need to go, okay, but you need to give me something. You know, if you're expecting to have change, something needs to change.

The definition of insanity is bashing your head against the wall and expecting not to be sore every single time. So nutrition for me is a fundamental part of how much meat do you eat ein wie wie wie wie wie wie start mit den basics kann grill kann poach kann und season ist ist ein great stepping stone because people often think oh I have to eat healthy it's bland it's horrible it's too complicated you know I would rather keep something that I know that my mom taught me or my wife showing me Oder es ist einfach so, wie du gesagt,setzen. Aber einen viller ist es einfach, Geri healthcare, und sich asse으면 Livements 대해 beziehen.

Pretty much surely.

Kontinuierliche Glukosemessung und Bio-Individualität

When we speak of vegetables, one thing that actually, the continuous glucose monitoring that I've done for the first time like four or five years ago, at that point there was no tool that was usable for clients just on base investment. Back then it was like a couple days for 800 euros, like four days, 800 euros. Which is crazy if you think about it now. Which is ridiculous, whereas now you get like 59 euros für zwei Wochen, 24-7 Measures Blood Sugar und du war der earliest one that I knew und used the tool that I use these days about two years ago that you actually put me onto it und since then I continue to use it with clients and there's a lot of experiments going on and when we speak of vegetables today at breakfast you told me that you've done some experimenting with just basically grilled vegetable versus cooked and mashed vegetable and actually the same vegetable in two different preparation methods has shown different blood sugar response.

Yeah, I mean, it's amazing. And this is where it comes back down to the style of cooking. Like, and it makes sense talking about it, but seeing it on a screen, on a monitor, kind of puts perspective with people. For all the listeners that do not know yet what continuous glucose monitoring is, it's a center that you basically put on the back of your arm. und es be ihr Blood Sugar Levels alle paar Minuten 24 Stunden a day So ihr habt eine App wenn ihr habt have a phone or you use a reader which you can also get online And it gives you a curve of how your blood sugar goes 24 hours a day seven days a week, sensorless two weeks.

So you see exactly how you respond to a certain food or a certain scenario, or in the case of what we just talked about, also how a certain food is prepared. Yeah, that's correct. So there's a statistical analysis of how you respond blood sugar-wise to a certain food. It's a glycemic index or glycemic load.

Yet as every statistic, it only counts for a general response. So we have outliers. Some respond to a much greater degree than the glycemic index says, and some respond to a much smaller degree than the glycemic index says. So another point with the need for individualization or the big factor of individualized nutrition.

There's a lot of rules and a lot of guidelines, but they're just that, guidelines. You see some people, for example, that you were one of the craziest examples I ever saw with quinoa. Quinoa is a great carb as a general rule, but your blood sugar shot up to like 190 something. Which is ridiculous.

Which is, on paper, it's like, no. Like, look at the research. Glycemic index, it says, is a fairly good glycemic index. It does not lead to a great blood sugar response.

Yet, when we looked at the individual measurings of you, your blood sugar just shot through the roof from eating quinoa. So having these individual guidelines is good. But as with every statistics, there's outliers in both directions. We need to individualize to see how you respond.

Yeah, that's correct. Whereas other carbohydrates like rice, potato, and oats, you barely had any blood sugar increase. Yeah. And the same point with...

Ich habe ein paar experimenten in den letzten zwei Jahren. Ich habe es ein viel. Yet, dass eigentlich different preparation methods, ich habe nicht so weit gone. Ja.

Und es hat mich zu denken, wenn du gesagt, dass ich das gleiche vegetal habe, eine ist einfach cooked und mashed, und die andere ist einfach grilled, einfach put in die Pan, hat eine andere response auf Blood Sugar. Ja. Und viele sagen, ja, bei Vegetables, da sind nicht so viele Carbohydrate in. Ich habe viele examples von Leuten eating tomato.

Ja. Ja. Das ist ein Low Calorie, Low Carbohydrate. Und sie hat eine severe Blood Sugar response zu essen, Tomate.

So, wenn man auf die Wissenschaft oder die Forschung in generell, Tomate will nicht zu Blood Sugar response. Low calorie, low carbohydrate food, which is true. The majority of people can eat tomato, no problem, no blood sugar response. I've seen multiple cases that had blood sugar responses, and it's based on the individual measurement.

Yeah, I mean, it would be the stress response within the gut. I mean, people's acidity levels and gut biome is completely different. And

Phase-I- und Phase-II-Insulinantworten

what I found super fascinating about the blood sugars is that with different cooking methods, ist der Phase I's response towards insulin. So, what we don't see... Explain what you mean for the listeners, what you mean by Phase I, and then obviously what you mean by Phase II. So, what we see, what Debbie has just explained with what the response that you see in the glucose monitor is Phase II, what we probably see, because you see a delayed response of 20 minutes of blood sugar.

Phase I is what happens within the gut. Now, we have receptor sites within the gut that tell the body that we're actually having insulin that needs to be produced to respond from glucose. There's two methods that I found super fascinating. If we inject a pure sugar solution into our bloodstream and we take the exact same sugar solution and we go through our mouth, our responses are vastly different.

There will be almost zero response in phase one going through the bloodstream and there'll be a much larger response in phase one going through the mouth. so what it's telling us is that our body prepares us for what we are about to eat which comes down to quality of food, how we eat our food, preparation of our food with the cipelic phase so cooking our food preps us, it tells our brain, hey hold on a minute I'm about to consume this lovely meal that I've just cooked it could have been a steak, it could be potatoes, it could be broccoli it could even be a cherry pie but the point is that you've taken the time your body's understood what's coming you've got to eat it you digest it your body then preps the stomach your then cephalic phase tells the insulin receptors and the glucose receptors within the stomach that there's I need to prep the body to receive this amount of sugar you then have a response and then the response that we see much later on which is out of 20 minutes, is the rest of the bloodstream catching up to phase one So what we did was we took broccoli we grilled broccoli You then see a response that you get from phase one to phase two You then took mashed broccoli that's been boiled.

That's got quite, it's not exactly nutrient dense or has a high profile of quality of it. And then you see a much larger response in phase two. because it misses out Phase 1. So that's kind of what we see from a theoretical point on a glucose response where we see a much higher response, which means Phase 1 from insulin and glucose hasn't been accepted. So your body hasn't prepped the response of eating food to the second phase.

So when we see a lower response in our glucose monitors, we see a better response in Phase 1 because the preparation has been a lot better. So if we take any supplementation or anything that's going to help with glucose, we normally recommend people, all right, you need to take it 20 minutes before because it interferes with Phase 2 responses between insulin, which I find super fascinating. So when you tell some people about how to cook, it's more about quality of the food, tasting the food. You want to make sure it doesn't lose its nutritional value. so keeping that in mind it's a much further step with people that don't need to find time to cook but you want to keep it in mind that they're not having rich dense food and quality of the food not having mashed potatoes and boiled chicken where there's no exactly nutrients towards it I hope that makes sense to people if I had a chart board oder ich kann wahrscheinlich draw it und wahrscheinlich be a lot better in describing about how...

Der Einfluss von Stress und Umgebung auf die Verdauung

Es ist ein sehr guter Punkt. In der Ende ist es über preparing your food ist part of digesting your food und preparing your food ist part of how well you digest a certain food. Ja. Which ist eine der Dinge that ist oft unterliegt.

People often think where does digesting food start? Es starts by chewing it which ist technically nicht correct. Es ist eigentlich es bei either seeing it Correct. Smelling it or just thinking about it.

The classic example of that which comes from science are the Pavlov dogs which basically there a bing they get food and then they salivate And at one point they just have that bing beep and there no food but they still start to salivate Yeah, that's right. So basically, they're conditioned to the point, they know, okay, we have this bing, and then boom, food's coming. So without actually seeing the food or having the food, they're already starting to salivate. Yeah.

So just the association has an effect on how we digest food. Yeah. It's just like See, smell, think about Everybody has watched some cooking show And gotten really hungry doing it Everybody walked into You walk past a bakery That has a really nice Like sweet, strong, vanilla, caramelish flavor Smell And you smell it You just get hungry Right? Yeah, completely It happens Same as with just thinking about it As the Pavlov dog experiment explains So we prime ourselves to digest our food before we actually consume the food.

Yeah, which is... Which is basically what's summed up in the phase one, phase two example you made. Yeah. That there's more to digestion than just chewing, swallowing, and then you absorb your food.

Yeah. What comes before plays a role in how you digest or how well you digest and then metabolize the food as blood sugar responds. It's more a question of metabolism than digestion, right? Yeah, completely.

And the point that needs to be pointed out as well ist die Störmste. Es ist eine cruciale response zu Phase 1 dass es will influence like for example we'll talk about the example we did in the DR about this year in February now we have December this year in February I have held a training camp together with JC Simo in the Dominican next February we're going to hold another one you're going to attend too and last year two days before we went up to the north coast of the dominican which is very little tourism only small hotels like 12 to 16 rooms and fresh caught fish and great produce and the environment it's just like it's nature you have kilometer long strips of beach like five hotels in total it's like a postcard it was like it's insane exactly it's like a caribbean beach how you think caribbean beach is yeah not one of These concrete jungles, 500-bed hotels, all-inclusive.

The beach is packed you go in the water and you see the sunscreen floating on top of the water Nothing like that A very pristine beach nature How do you think the Caribbean looks from a postcard Completely On the north coast it actually like that up there Yeah. And we drove up there, we stayed the night, we spent the day on the beach, and then we had a huge dinner that night. If I remember correctly, we started out with some margaritas and appetizers. Yeah.

Two mains. That's right. I had four people because I had the worst, worst trip coming over. It was virtually snowing.

It was no flights going out of London Heathrow. I was panicking. My taxi driver had cancelled. My original first flight was cancelled.

I woke up at 4.30 to emails and phone calls from the taxi company that it's impossible. I then had to ring my friend that I knew had a 4x4 and was like, mate, you just need to get me to the airport. He was like, it's absolutely snowing. Ich habe gesagt, listen, this is a huge favor.

You can ask me for whatever, and I'll do it. So he picked me up, rushed me to the airport. At this stage, I continued to kind of test myself out on the glucose monitor, which was on. It was through the roof, which is just in regards to the stress response.

Got to the airport. So your blood sugar was through the roof, despite not eating any carbs, any sugar. Nothing. Just the stress response.

Just the adrenaline that was going through. Huge, huge blood sugar level. So I got to the airport and I was like, she said, there's only a handful of flights on. I said, you're the first one to come and check.

I said, what's the next flight towards Miami? Because I was going via Spain. She got me on the next flight to Miami. It was packed, the airport.

You know, it's just like you see people and it's like, they're taking their clothes and then using them as pillows and that kind of situation. I hadn't eaten anything by then. I just had some water. and I was like, alright, I'm physically, people that know me pretty well, I love, as you probably know if you hear from this, I love food, so it's like I don't want to eat, I'd rather not eat than eat bad food, alright? It's just kind of where I sit in life.

So I eventually get on the plane, all I've got is aminos and some MCT powders to kind of get me through. I had that all the way through to Miami, which was, again, the worst experience of an airport going into internationally. Don't ask me why, but in a sense it was like people everywhere. It was disorganized.

I was like, am I ever going to get to the DR? Get to the DR, managed to check in. I didn't eat anything then. Got to bed, got to sleep.

You guys then picked me up the next day. Wir dann droben zu dem Teil des Islander, haben wir uns dann, haben wir ein Essen. Wir haben dieses Meal. Ich war alles in der Zeit.

So JC war so, oh, ich habe das, ich habe das. So ich hatte drei Stardes, ich hatte zwei Mainz, ich hatte Pizza, afterwards, und dann habe ich ein paar Desserts, und wir haben ein paar Desserts, ein paar Glassehenschen, ein paar Wein. Went to bed, checked the glucose monitor in the morning And it had barely risen It was virtually impossible It should have gone through the roof The amount of calories that I ate The amount of responses Majority the pizzas I had potatoes, I had the polenta It was a feast And there was nothing to say Resemingly that I had a worse response Now, there's two ways of looking at that I fasted the previous day and the response was invalid really, but the way that we've always been looking at it is the surroundings of how we actually eat our food it was a relaxed environment we were laughing our heads off we were telling stories we were in a situation that we're near the sea it was really a great memory that we created and And that in itself is something that I've taken on and I've told clients.

And we've tested this out in the sense of, okay, don't have your meal. You're going to drive to work at 80 kilometers an hour. You're going to have your chicken or you're going to have your steak or have your coconut yogurt or some nuts. And let's just test what your response is.

Versus giving me 10 minutes at home, having something that's quick and easy that we've prepped the night before. And let's just test that out. so we try to get out as many anomalies as possible and it's proven nine tenths of the time that the environment that set themselves of breakfast, lunch and dinner sets them up much better in regards to body composition, brain fog you know, digestion which is a big point that I look at with people there's so many key factors but it's got to do about that phase one response you know, how we respond to it is prepping ourselves to what we're going to eat which gives us a dictatorship about die Phase 2, die wir digest die wir processen und haben die wir mehr von uns mehr von body So it again it been a continuous journey to learn and test things out and take that information and test or share it with clients and see what their responses But it is a completely individual principle.

You know, it's something that I feel that we will continue to learn. As you said before, quinoa was a horrible experience for me compared to white rice. So, my body composition has hugely changed by interjecting just white rice throughout the whole day. And I don't eat a large amount of it, but I just interject it through.

And theoretically, how it sits on a scale, it doesn't make any sense, you know. But it works in your case. And also, I wrote your program throughout, and we did some skinfold measurement. And muscle mass went up, body fat went down, skin folds improved, especially the skin foods that are very sensitive to carbohydrate consumption, they actually improve despite you having more and more meals, which is odd.

And before that, it didn't work. Before that, you would have two or three meals a week and your body fat would actually go up. So you are very fairly low carbohydrate tolerance as part of your genetics. Yet by adjusting it individually, you actually manage to eat multiple times a day carbohydrates with still great blood sugar.

But just timing, amounts, choices and so on. Which is a very, very good example of how nutrition needs to be individualized. And how general rules are just that. They're just general.

Yeah, completely. 100%. And some people need to adapt. I've had one thing that I'm massively in health with. And I think I've spoken about it a few times.

Is digestion. Now I had a terrible time with digestion in my teens and my early 20s. It was something that was not apparent to me because it's something that you often don't talk about with people or you kind of converse or have a beer or you do whatever and you go, oh, guess what? My digestion wasn't great today.

That doesn't really happen. But because I'm in the health sector and because I enjoy training people, you kind of learn as much as you can. You can't pinpoint things. But ever since interjecting the carbohydrates that I did and just interjecting rice, by the way, this is kind of like the most easiest thing for me to get done.

Ich habe jetzt inte von zwar Lantern gesehen ich habe mit schnellen prisoner conjunto und Int laughs alles f mich gut drauf lenken und nachhaltend sein d alles eueren Das geht um gut aus aus der Oberaden um gut aus husbands Das geht um auch darauf aantichtrons everything, das Friend in Guth, das início an Monday.

Schlafqualität, Schnarchen und Schlafapnoe

in regards to getting people to understand what quality sleep is. Because at the end of the day, people's terminology about waking up and feeling like, okay, this must be normal because I'm age 35, or this must be normal because I'm 46, or this must be normal because I'm 52. It's kind of like, it comes down to me to go, okay, I'm not telling you what's right and wrong, but I'll give you some facts, and then you make the story up for yourself. It's you having a good quality sleep.

One thing I think it's becoming apparent is snoring. Diving into people, especially with couples. I tend to work with a lot of husband and wives. Partly because the husband joins up and he wants the wife to join up.

Or the wife joins up and the husband then gets joined. And makes the results happen a lot quicker. But one thing that's been apparent is sleep apnea, which is becoming a big thing. And it's a very unknown space to find a solution.

Surgery is one. And there's a few other things that I can't really discuss now. I mean, the formality of kind of finding a solution for it. But it's definitely something for people to be aware of and to go see a throat and nose specialist.

And there's two tests that I can do, lying down and sitting up. And test the quality of breathing. Because a simple change like that will change your body composition and getting restful sleep. And it's stuff that you kind of think about.

Well, you think about it, but you think about it that it's a common knowledge situation. But people think it's normal. So a very good example is that people like my mentors have told me throughout the years is kind of the expressive cortisol. So cortisol is like putting underwear on in the morning.

You realize that the underwear is on until you put another layer of clothes on. And what happens through the day is you don't actually feel your underwear, you don't feel your clothes. And what that is in discrepancy with stress is that you completely just acknowledge it and du forget about it aber es ist immer wieder Aber der K ist immer wieder in Stress Der exact same Formality ist Sleep So, der Jahre 35 ist, du denkst, oh, das muss normal sein, wenn es nicht normal sein soll. Und wenn du 45 bist, du denkst, oh, das ist nur noch etwas, aber das ist gerade was.

Wenn du nicht das, dann wird es normal sein, wenn du nicht fixest, wenn du nicht das Problem fixest. So, es ist sehr, es ist einfach tricks like das, just by investigating and asking people questions that puts me down an avenue, which goes right back to being, right, how did I become a PT? But now I'm talking about sleep apnea in regards to helping people out. Sleep apnea is a big one for all listeners.

Sleep apnea is basically when you stop breathing for extended periods of time throughout the night. You actually don't feel it. And for a long time, sleep apnea was like, if you're severely overweight, sleep apnea is fairly common. But now we know even if you're not overweight and not even that heavy, sleep apnea can still be the case.

And not breathing for an extended period of time during the night actually lowers the sleep quality you have dramatically. Yeah, hugely. It's just to point out, it goes in males and in females here. My husband's come up to me and say, listen, can you sort my wife out because she snores. in this melody that can you give us something or refer to go have a look at it because if it comes from me it starts an argument because the wife doesn't believe that she snores so it's very much again it's an educational point of view so it's kind of like okay hey how's about do we can we set up a recording system which is apps on phones now that record sleep and I'm not a big advocate about leaving mobile devices next to people but if it's for an experiment to kind of und dann sehen wie es, dann ist es gut gut zu testen.

Einsatz von Technologie (Oura-Ring) zur Erholungsanalyse

Aber dann gibt es Technologische Optionen, dass es nicht mehr, wo du nicht die iPhone neben dir. Ich denke, die Aura Ring hat sich geändert. Wo die device records die Daten, und in der Morgen, du ziest deine iPhone und du readst es. So, da ist keine connection zwischen dem device und dein iPhone.

So, du eigentlich nicht mehr, die iPhone neben dir. Das ist correct. Ich habe eigentlich ein Aura Ring, und ich denke, es ist ein sehr großartiges Ding. Es ist ein sehr großes Investment, Aber es ist wie eine Formel-Technologie.

Es ist wie eine Art von einem Gehörbauten. Es ist wie eine Art von einem Glucose Monitor und sagen, okay, das ist ein Problem. Es ist wie, wenn Sie nicht wissen, wie es geht, oder verstehen, was es geht, dann ist es nicht... Information that's useless.

So the Oura Ring is a great piece of tech that I like to correlate with a glucose monitor. Putting those two combined can confirm things that, you know, it isn't written down on a piece of paper by some doctor or some researcher, but we can take knowledge that I've learned and you've learned or other people have learned and put them together and test that theory out. So the Oura Ring, it's got a section of graphs which records heart rate and records for the life of me it's gone blank in my head but there will be a blank spot in the aura ring and if you tap on it it explains to you why there will be gaps but if you the reason for the gaps is kind of movement so moving too quick in the bed having almost like a movement pattern that it will stop recording but you need to think about it must be quite a big movement for the ring to stop working.

And if you go and check the glucose monitor, you can almost guarantee that there's a low spike in regards to blood sugar. So your blood sugar drops that much that your body wakes up and needs to move in process. Which I kind of use that information to kind of integrate, okay, we need to give you more carbohydrate, or we need to find out what's stressing your body out. We kind of look at Chinese medicine as well, which we kind of, both of us, we use a lot in the sense of understanding, okay, what time is your disturbance?

Is it two? Is it four? You know, are you waking up super early? You know, what time do you normally wake up?

If you're waking up at seven, but you're waking up at 5.30, what's that reason? Are you managing your stress too well? Sorry, you don't manage your stress that well. We need to look at cortisol or certain things, but it dives, it answers a lot of questions, but it's about reading the data and getting that understanding of that as well. mit Steepen & Snoring es ist immer die Lösung für alles, aber es ist einfach über die Verständnis, wie die Prozessin und wie die gettet und gettetet Very good point I do use the R-Ring with clients in one circumstance when they come and ask me so as I do really like technology, I do not use a lot of technology for the exact same reason, just using technology to gather data ist es sehr useless.

You need to apply the results that you get from the data. So something like SkinFolds ist die base of what I do Same as you And then of course continuous glucose monitoring is a piece of technology that gives great data that can be easily applied. Yeah. And the Oura Ring is something that I actually do like, yet I rarely go that far as recommending it.

In 99% of the cases, if someone comes like, hey, my sleep is, I found this, what do you think? I'm like, get it. Yeah. Use it, but then be very thorough.

I have there a little testing protocol that you basically will try these things, will see how you respond, and then will adapt to improve your sleep quality. I actually had an athlete I worked with for a couple years. He used a lot of sleep supplements and improved his sleep quite a bit based on the reading. And then when he retired, he was like, no, I'm not training on a high level anymore, so I don't have to take all these supplements.

And within six months, actually his sleep quality gradually reduced again. He's like, what's going on? He compared data and was like, oh, I was taking all these supplements for sleep and let's go. Let's see, maybe it was that.

We'll try again. He ordered some. And then within two weeks, his sleep quality was back to where it was before. So it's a very simple, using data as a feedback tool to see, okay, where's my sleep?

What did I do? und dann reintroduzieren sozusagen magnesium which increases serotonin production which is precursor to melatonin melatonin is the hormone that puts you into deep sleep and other micronutrients that are raw materials to make which puts you into deep sleep which is primarily melatonin yeah I mean melatonin production as we both know gets started as soon as you wake up with a wakeful state to sleepiness people realize that it's a principle that happens at the beginning of the day. It doesn't go, okay, now the sun's gone down, I'm going to produce more melatonin, I need to kind of wind down.

If you're a stressful person and you're in a stressful environment the whole time, you know, I've advised people to take magnesium right from the start of the day in the sense of not just from a neuroactive perspective, but we want to saturate and produce as many hormones as possible in timing for you to get sleeping, you know, towards the evening. But that is a rare exception. Ja, das ist das alles. Es gibt auch Exceptionen wo ich mag Magnesium Aber es gibt auch sehr viele Exceptionen Ja jeder ist auf Continuum Das ist wie wir in diesem Sinne dass es ein Blueprint auf alles zu tun und magnesium throughout the day Aber again it very rare exceptions Yeah Everyone on continuum You know there yeah like I kind of like we spoke about in the sense that there a blueprint to everything and then everyone falls as an individual and we can do fun with that individual.

But that's the point about consulting, you know, in the sense of understanding what's best for them.

Umgang mit psychologischen Traumata und mentaler Gesundheit im Coaching

I mean, one thing that's become quite apparent is trauma and understanding about in regards to sleep quality and throwing supplements in and throwing everything but people not understanding how their lives affect them for the result that they're going through today. And it's a big thing with psychology. And we're big believers in it. And all the mentors that I've worked with are big believers in it.

And that's kind of where I talk about with people these days in the sense of kind of sometimes sleep quality is literally from an experience that they are not finished processing. And what I try to get people to do, and I'm doing it a lot more often now, is getting people to talk to professional third-party people. And again, it's a simple thing to do. It's not easy to do, but in the sense of we can talk about it, but getting people to actually go in and actually dig up information and get that out, I think that's extremely hard to do.

But the effects, again, it's a good, easy win without trying to find a protocol or a solution that needs to be covering up everything. So trauma in itself, where people are suffering from or suffered something in the past from that needs to be brought up, increases better sleep quality throughout the evening, which I found is a super fascinating thing to look at because what we are as strength coaches and in coaches, we want people to perform better and we want their health to be better. So it's almost like putting hands up and kind of going, okay, this is out of my realm. I would advise going, seeing X, Y, and Z. you need to find what's appropriate for you and then come back to me a bit later when you feel a lot more settled and that's again from taking data taking from a glucose monitor or taking from an aura ring or just by the psychology of the person you know there's always a solution but sometimes you need a thing out the box it's not about doing 10 by 10 by somebody who's gonna get better sleep you know you can't keep on stressing people out you kind of need to kind of suss out a better solution um uh but by getting people to kind of do different things uh and challenging themselves uh and getting them to process because I not a psychologist and um and I not a person that is und zu challengeen und zu processen Weil ich nicht ein Psychologist bin und ich bin nicht ein Person dass es trainiert in das Weise ist Aber wenn es aus meinem Raum mit nichts ist, dann ich einfach aus, wie ich kann.

Und ich denke, es ist wichtig für Leute zu realise, dass wir jetzt in ein Zeit, wo es ein viel Accessibility gibt, von sex therapists, to family therapists, to even just talking to a best friend about it. It's something that I massively encourage because we're in a society that feels that we need to be internal, being on a mobile phone all the time or being working all the time because we need to produce X rather than trying to be self-intuitive and trying to look after yourself and actually get something out that you need to get out. I find that's a very good solution for people and a much quicker result in body comp, sleep, performance kind of situation, yeah.

The point I always like to make if trainers that do my education program or clients come talk to me about the mental aspect, the mental aspect is probably the most powerful one that yet is, based on my definition of being a trainer, outside the realm of expertise as a trainer, yet needs to be addressed by everyone. Statistically, though, mental factors or psychological factors cannot be trained. Statistically speaking, because for the absolute majority. There is examples, there is people that make big jumps, but making a big jump in that realm is always based on being aware that there is the need or the potential for a big jump.

Yet when it comes to limiting psychological factors, most people are not aware that there needs to be improvement. For most people, it's like that. People, especially when it comes to nutrition, even worse than training, the belief of what they need to eat and why they're not eating like that and why they, because of that, not getting results, most people are to some degree, I would say, delusional. Well, it's expectations, isn't it?

So, it's kind of, and again, expectations are set by their surroundings. You know, we are who we surround ourselves by. You know, that saying goes, we are the five most important people that we read, you know, talk to or even follow.

Mut, Social-Media-Illusionen und Eigenverantwortung

So it's kind of big. And then again, it comes back down to who we want, you know, spend our time with, you know, are we spending time with loved ones? Are we spending time with people that are influencing in ways we don't want to, you know, people need to have a little bit more of a backbone. I did a talk at a school with 1400 boys and I spoke about courage and you know with my life journey I've gone through some not so great things but I had to make a decision very early on about okay I can either be cast out of the side and be labelled this or I can work my ass off and I can prove everyone wrong and stick a finger up and tell them actually screw you you didn't believe in me I'm going to prove you wrong.

But courage isn't, you don't suddenly wake up with courage. I had to surround myself with choices and decisions that put me in a bad position, but I had to learn from that. And that's what courage is. It's about learning.

It's about growing. It's about dusting yourself off and keep on trying. It's like getting underneath that barbell. If something isn't working out of that barbell, find a solution.

Come off the barbell for a week or two and go back into it. Do a quarter to the top and a quarter to the bottom Do raised heels There's always a solution of what you need to do But courage in itself is developed over time And this is what I was talking about with the kids Surround yourself with people you want to be around with And it's not a social access to be on social media And feel like, okay, this is kind of where I want to be That's delusional And it's one slice of the pie After spending a bit of time in America Over the last 12 months or so Es hat wirklich come to lighten, wie viel du eigentlich nicht sehen.

Und wie viel der Social Media Aspekt ist so driven, aber so falsified. Was ich meine Falsified? Du meetst Leute und siehst du komplett anders, was sie auf der Aspirations oder auf der Social Media Platform. Und wie das das sogar noch Translate zu?

Wie du bist? Weil das ist nicht ein True Aspekt. Es ist wie die Mona Lisa und dann finder, dass es nicht in Paint ist, Es ist in concrete. Es ist ein einfaches Realisation.

Du hast du ein ein Löffel Pancake, es ist in diese Ingredienz, aber dann ist es eigentlich nicht. Es ist in completely... Es ist falsified lying Aber Menschen werden das sehr sehr schnell das causes das Traum and this psychology because the whole formality is people always chasing something that is false expectations and setting this pedestal that is far too high and not understanding what they need to do in a short-term goal to get a long-term plan, which is kind of... I know we just spoke about it in a roundabout way, but a coach these days is, again, is kindergarten.

We need to get a grade one, but we need to understand the responsibility of our movement and understand about how to move people and get people to be healthier and to move better, to sleep better, to poop better, and to have a better mindset. But it doesn't happen over time. Sorry, it does happen over time. You don't wake up with it.

You kind of need to continue your journey and realize you're going to get knocked down and keep going. And clients are going to do exactly the same thing. But being aware of that. und das ist aus dem Raum, es ist aus dem Raum, aber es ist unser Job, es ist aus dem Raum, geht es um Raum, geht es um Raum, geht es um Raum, oder geht es um Spaß, oder geht es um, was du lief, which ist ein sehr big question I ask clients, give me drei Dinge you love, und es kann nicht be involved around money, es kann nicht be etwas das ist superficial, give me drei Dinge that you really, really enjoy, und es ist surprising, it puts people in a bit of a shock element because it gets them to think.

And it's not about drilling that into them. It's just about putting the seed in their head and seeing them change. It's the same like if someone comes into the gym and they're meant to do a squatting session or they're meant to do a chin-up session and they've just come in and they've just come out of a four-hour meeting. Like it's your due diligence as a coach and your responsibility.

Okay, let's probably just do some arms and forearms oder mit dem Cubs oder es ist ein bisschen das ist, es ist nicht zu der Glocke. Es ist nicht zu der Glocke. Es ist ein bisschen ein B in my bonnet, wie metabolic training, wie killing somebody in a training session. You see one slice of the pie, this guy's got to perform.

Most things are delusional with people and getting them to crawl out of the gym. I know some people feel like they need to go in and that's what they need to Aber es ist unser Verantwortung, um die Menschen zu helfen. Wie viele thyroid issues haben wir mit Menschen Versus Stress Wir m uns bei Stressen kommt eine Rot 9 zu perhapsaussioniert? because that funktioniert. Okay, würde ich es zurück rebound.

Ich kann es kürblichern. Enttäusche ist etwas. Eindull ist es,��도 Du muss passer. Du musst konkuren excitement Corp10 of a barbell learn something practice something move the weight to the other side until you got your 60 kilo and you can do reps of it get it right understand it process it and that goes with everything we've just spoken about the psychology the food test things out I mean I didn't get to where I am and I know you didn't get to where you am knowing that everything you believed in is exactly the same it was 10 years ago it's just that doesn't make any sense it's a progress thing it's kind of like test it, work it, understand it alright that didn't work as well but it doesn't mean that doesn't work with that person with another person that's going to happen that I'm going to see in two weeks time but it's intuition, it's understanding all these things I'm a very big advocate about life and I wasn't, again I wasn't this person that's sitting on this couch and being able to talk to you about if I didn't understand what life is I've gone and lived it und I made a decision when I was a kid when I was being brought up in an understanding that I've got to make a decision to get where I want to go no one else is going to do it no loved one, no mom, no dad as much as they love you, as much as they want to care for you, at the end of the day it's got to be up to you it's your decision, your decision to like a photo your decision to like somebody on social media or to follow or to make a comment that's not constructive to move people forward or to bring people down.

All of these kind of situations is completely sold towards you. It's your decision about what food you eat. It's your decision about what time you want to go to bed. But it's your responsibility.

There's too much shifting. It's too easy. And I know it's much easier to talk about than to actually practice and do, but it's a decision that needs to be made. What are you working towards?

What are you moving towards? What's the real picture? wenn du czy this eiches pearala You work in your arse for another company but you really want to make ice cream Okay I not saying quit your job and go make ice cream but you can start probably making ice cream on the weekends because that kind of what you want to do And then if it really works out well, you can start, you know, starting ice creams to your friends. But you need to start somewhere. You know, moving the transition with the barbell.

You can't just go, right, I've gone from 60 kilos on the left to 60 kilos on the right. It's just not going to work. You'll be too unbalanced. So, if there's a few messages that have come out, and I know I probably get super passionate about it and talking about it, you've got to go live life.

You've got to do what you feel is right, you know, but it's only up to you. Like, we talked about a little psychology and trauma. A lot of people come out and they're scared about what their parents are going to think. Like, generally, I see a consult with a lot of older people. when I say older, in the sense of kind of I go right up to the 60 bracket and I like the way that a functional medicine practitioner breaks things down, we start from birth and you drive everything to present day and you literally, on a talking situation like we do now, not only like a clinical board, I get them to talk to them about their life, as much detail as possible, you know, this is kind of where you need to balance things out, like, how were you born?

And people are like, actually I don't know how I was born I said well can you just find out for me how you were born I'm like did you how did you go to school well actually at 8 I was I felt like my mum told me that I was bullied I actually got pushed down a jungle gym ok I was just going to write that down and then how was junior school or high school oh I did fantastically why was that well I was sent to boarding school and I did a lot of running and I got some friends around me Okay, what did you do afterwards? Oh, I went to university. How was that? I had a terrible time.

Why is that? Well, I just got a few functions of acne. I couldn't socialize because I had to work so much and then I had horrible digestion problems. Okay, how was your 30s?

Oh, I actually had my appendix out. So what I'm trying to get at is that there's always a story and there's always something to kind of understand someone by. But I didn't pick that up. Und so habe ich gelernt, und ich habe das Toll verändert,け這 And if it is out of my realm, then that's when I need to own up and go, listen, hey Steve, hey Cindy, I suggest you go and see X.

If you want to continue training, let's train. But nine times out of ten, it kind of needs to be what's realistic for them and not unsustainable. I can't set them goals that are just completely unrealistic, but that's my responsibility. I can't make Mark look like a 24-hour bodybuilder and he's 45 because he's got two kids he needs to sleep right he needs to manage his own business and Mark's wife that needs to balance the whole household I can't make her do a conditioning session four times a week that's 60 minutes long and there's too many things that are going on um yeah we've completely deviated but that's the I think the message I'm trying to get out is that I haven't been this person always but I'm going to continue to challenge myself moving forward and learning and growing um and hopefully still spreading out the message that what we're talking about today and it's just going to be a lot more richer um but it's up to people you know dass sie das eine Chance haben.

Das ist ein sehr guter Punkt. In der Ende ist es über Evolution. Ich denke, wenn wir uns um die ganze 90 Minuten, die letzte Punkt du hast, ist, wenn es um Coaching kommt wir m es mehr holistisch und mehr auf einen deeper level besonders an points where there a lack of progress Wenn du einfach nur einfaches Dinge machst und du hast viel progress, dann weiter. So wenn du einfach nur viel progress hast, erhöhe healthy fats, erhöhe protein intake, get mehr regular meals, start moving mehr, start training besser, improve your digestion, get the basics right, move progress.

Aber an ein bestimmter Punkt down the road, we müssen deeper. You need to look more at the whole thing instead of just the two primary aspects, which basically every personal trainer, coach, and most people that are interested in this field look at, which is training nutrition. It goes far beyond that, which leads to the second point we talked midway through, the need for individualized nutrition. And nutrition needs to be individualized.

But again, same thing. It's a hierarchy. It's a hierarchy of progression. If you go to school, if you go kindergarten, elementary school, it's the same for everybody.

And the further you move up to school, if you do job education or go to university, the more specialized it becomes. So elementary school is the same for everybody. Like middle school in Germany, we have three different options. And then past that, depending on what degree you get, there is hundreds of options for university study and for job study.

It needs to be individualized. Nutrition is the exact same thing. We have base principles. And then within these principles, we need individualization.

Wenn wir den Beispiel der Blut-Schug-Response zu Brotkli, das Grilled, versus Brotkli, das Kuchen und Mashed. Es gibt verschiedene Reisponsen zu den exacten Produkt, das es in den Beginn war. Und dann als Trainer als Trainer als Trainer als Trainer war der erste Punkt dass wir mit deinem Grundgespr mit der Geschichte von Working Hospitalit dann Becoming-A-Trainer, dann Opening-Your-Own-Gym, dann Doing-The-Online-Store, und jetzt Fully Focusing-On-The-Online-Store und Going-In-To-Making-It-Like-An-Education-Platform und also Sells Supplements, which basically offers consultations for potential customers to individualize what they're taking based on the consultation and assessment.

I think that's a very good overview. Anything like that, Ron? Before, I think it's time we get some lunch. Yeah, yeah, food, food, food.

Like, I just want to tell everybody, and if you want to stay in kindergarten, then stay in kindergarten. There's no problem. It's fun times there. Ja, exactly.

But that's the thing. If you want to move, then move. But at the same time, if you want to stay there, then refer out. If you just want to do group training and you're happy doing outdoor group training and that's all you want to do and you're happy and you're content with that, then that's cool.

But then don't falsify yourself and say that you're a strength coach and you're going to get someone strong by doing outdoor training and they're going to squat 100 kilograms. And that's when things get a little bit diluted. So just so, hey, go see Steve or go make some friends that do do strength training or go see somebody. You know, if someone comes in and say, I want to run a marathon and you majority do, you know, Pilates, you know, go see Cindy.

She does marathons all the time. She probably be your best advice It just about networking and understanding what you want to achieve I just want to say I just want to thank you very much for having the opportunity Es ist einfach networking und verstehen was du erreichen Ich m ich m ich m sehr viel f die M zu kommen und sprechen Ich weiß, ich habe rambled auf ein paar Spiele. Und ich möchte, dass ich mich zu, dass ich mich in dieser Position heute bin. Ich bin sehr, sehr dankbar für die Mentors, dass ich mich mit mit surrounden.

Ich möchte, dass ich mich mit. und eine thing I has passed down that's helped me and I try to pass it down to people is ask yourself some questions at night what are you most grateful for what have I learned today who's helped me and who have I helped and what I tend to do is if I find it quite hard to answer one of those questions I try and make it in my subconscious for the

Ganzheitliches Coaching und die Hierarchie der Progression

Es schäte sich alles gut. Und für ein sehr lange Zeit, ich bin ein sehr viel Giver. Ich habe viel viel zu geben. Und ich konnte nicht finden self-acceptance mit mir, zu helfen, zu helfen.

Ich habe immer noch die Möglichkeit, dass die Leute, die mir in meinem Leben, haben mich sehr geholfen. Und ich bin sehr dankbar für die ich jetzt. Und ich bin super excited für die nächsten Schritte. Ich bin sehr dankbar für die nächsten Schritte.

Thanks W. Great last words. Rowan, thank you for being on the podcast. Cheers, pal.