 Next question is from Lucy Brown 94 any advice for refocusing your goals after moving away from team sports? Oh good old team sport You know clients who did this who were athletes and then they would come like maybe like 10 years ago And then they would hire a trainer. They were really hard to try always hard to train very hard to train You still have that athletic mentality Yeah, I mean this is this kind of hits home a little bit just because like if you really Identifies an athlete and something that like you have trained and gone through school And like you're just always in that in the mix of like I'm in the the off season I'm an in season and this is just like one of those things like it's a really hard Ritual to just all of a sudden give up and like turn course and now what do I do? It's like it's this whole like kind of a it's a tough moment where you have to kind of reinvent yourself Because you've put place so much of your identity in that direction so I totally get it I think a lot of that has to do with in sports. There's such a mental aspect, right? Like and you've been rewarded for pushing beyond your limits in sports So if you're and it doesn't matter what sport name a sport any sport, right? Yeah, and you Training to that next level and and overreaching all the time actually benefits you most of the time, right? Unless you're doing something physically like weight training for you go crazy, right? But the more you do of your sport the better you get at your sport and so it's so you've been rewarded for that mentality Well when you're dealing with fat loss and muscle building It's it's way more scientific and it's there's a lot more that's coming into play here And that same mentality doesn't reward you the same way And so it's really tough to make that switch of I know that the harder I push the more I do in sports the better I am at that sport That's not necessarily true with fat loss and building muscle Yeah Now you have to think more long term like it that that inhibits your progress at a certain point That's what I had to figure out was like that train hard and leave it all in the gym kind of mentality You just like your body changes over time too And so to be able to you know look at this and see what's the healthiest thing for me And what what I really want to accomplish now sort of in the second half is is you know Like you have different priorities and you have to realize that like you have to train your body a different way In order to benefit you long term with us So I love take and of course there's I'm just assuming or guessing where this person is at But I most people that were athletes before they have this kind of high intensity keep it moving type of mentality when they want to lift and so I love taking them into like a Strength phase with lots with long rest periods and forcing the rest periods I love a program like our maps power lift because of that because it's very structured Yeah, it's got long rest periods in it. It's still somewhat competitive. Yeah, exactly So you're watching your weights go up and so I like they'll like that part of it But then you got to really follow the structure of sitting there and resting for three minutes Which is like a lifetime for the athlete the athlete who's used to running up and down the courts or up and down the field Constantly moving constantly sweating like crazy You may actually do these workouts and not hardly break a sweat And that's really tough for them to realize that that can still be a great work Well, what are the biggest challenges that I encountered with people like this was they went from training for a particular competition or a goal to now I'm training Just because I need to keep exercising and stay healthy So it's like what am I training for right that one of the reasons why I might not recommend maps power lift Is because you might get the athlete who's then like sign up for meets. I'm gonna compete. Yeah, and it's that same mentality I'm still an athlete. That's gonna compete in powerlifting. Here's the challenge. The challenge is and this is a challenge for everybody it's especially challenging with with athletes is You need to exercise for the sake of exercising and you did enjoy the workout for the sake of the workout not necessarily because you're gonna hit some target because if you continue to train your body with Goals where like I need to hit this number I need to do this run because here's what I would see with these ex-athletes is they would sign up for a marathon Yeah, or a traffic buddy or a bodybuilding show or a powerlifting competition because they don't know how to Train without a competition. Yeah, and there's nothing wrong with competition But athletes aren't the healthiest people in the world specifically because they're pushing their body to the limit if you're you know done with that athletic period of your life And you just want to improve your health. You can't always do that There's nothing wrong for signing up for things here and there But if you caught up in that you're gonna hurt yourself you're gonna beat up your body You can totally do it. You can totally reframe your workouts and You know go through those types of lifts where you're just doing it because it makes your body feel good Yes, and you want to come back to it because it's it's something that's almost therapeutic, but You know you maintain a lot of the the skills and a lot of the abilities and things by Appropriately training your body and this is why I really got into mobility and I really took that on with the competitive mentality because I knew that I wish I would have done all that stuff going into Sports because I would have been such a better athlete But now it's like I know it's gonna benefit me because I'm gonna feel good like my joints are gonna feel good I'm gonna wake up in the morning. I'm gonna want to throw the ball to my kids I'm gonna want to get up and go for a hike and you know, I just want to do shit Your Opinion is real important here Justin because I remember you telling me because you you went very high level with with football You competed you were in college and you played it and then I remember you saying after you finished college football You actually had a long period where you didn't work out at all. Yeah, almost you didn't want to Yeah, what was the mentality? Why did you say no, but I don't want to do this for a little while Yeah, I think it was just that I had always lived in the gym And I was always doing the hardest lifts I could possibly do there was no in between Like I didn't really do it for those reasons like to really help my body feel good or to even for aesthetic Purposes like I didn't I never had that mentality was always crush myself And I just I think I got to a point where it just was like I crushed myself like I was done Yeah, and so I just had to take a break and it was a good break But it also made me like miss it and I was just like I don't feel good My body's like just doughy and gross and like I just I was winded all the time and I was in pain And I'm just like this isn't a way to live either. So yeah, you can be competitive still You just got to be competitive about different stuff, right? So instead of like how much I'm lifting how hard can I go? It's like how consistent can I be with adding yoga into my routine? How consistent can I be with my diet and compete with yourself to be better about this? I mean, I'm a wannabe athlete, right? So I didn't go play college basketball or anything like that But I've played sports my whole life and I've even played in adult leagues as I got older And so I've always been that like that that mindset I totally identify with and so there is some value to it Like I mean that any athlete at all, especially if you've reached higher levels You've had to apply some serious discipline Competitiveness like so you can do that. You just need to reframe it a little bit It's you you need to back off the intensity and hammering yourself all the time and pushing that side of it And push the side of it with consistency and introducing things or challenging yourself right athletes love to challenge himself So challenge yourself by doing a modality that you know is probably good for you, but you don't want to do like that's the challenge Right like so that I mean why I was so successful with my mobility journey the last couple years It's because I took that athletic mindset. I became competitive like I could do this seven times a day I'll get and I knew that it wasn't going to hurt me to do mobility work seven times a day now It you know initially when you do it, it's lame. It's not hard I'm not really you know, it's not like what I'm used to as a sport But I took that that mentality and I applied it to something that I knew would benefit my body And I was competitive with myself So there are some some great attributes to that athletic mindset. You just need to reshift it Yeah Now there's one part that we're not talking about which in my experience was the hardest part to deal with with athletes Which was diet. Oh my god was this hard with diet because because you're moving so much You don't really have to account for it, you know, no big deal Yeah And they usually did the sport when they were in high school or college so by the time that hire me They're you know, 10 years out of college, right? So they're the 30s. So yeah I was a competitive swimmer D1 or whatever or I was a competitive basketball player in high school and They remember how they looked. Oh, I was so fit when I did that So I'm gonna do what I did back then and so what they do is they swim sometimes and they work out with me But they're not really swimming twice a day or three times a day like they did in college Yeah, they're also not walking around the college campus to classroom to classroom. They're also not 20 years older 15,000 steps a day and they just and then they eat like crazy and they don't and they're their concept of appropriate portions is so skewed I remember specifically there was this woman that I trained and she was very very high-level athlete in college In fact, she was an alternate for the World Cup for soccer at one point So she's super high-level and she's like, oh, it's crazy south. She's like I I walk every day I'm lifting with you twice a week And I just can't get any leaner and she's like and and I'm like, what are you eating? She's telling me the foods and I'm like that sounds pretty good And like can you like send me a picture of like what you're eating? She sends me a picture I'm like, how much do you think that chicken breast ways that you're showing me right there? She's like, I don't know like five ounces. I'm like put it on the scale It's like a 12 ounce chicken breast. She's like, but this is what I used to eat I'm like, okay, it's not like when you were, you know doing double days in college and you were 20 So we had to like completely learn Portion sizes because she was so used to eating these tremendous portion sizes as an athlete that I had to like it And it took a while It was really hard. This is why you see in some of those professional sports realms The life expectancy is really low, you know, like leaving because of there those types of habits and you can't maintain that But you know, for some reason like psychologically We still kind of maintain the the plate the portion sizes the you know, it's just one of those things like food is it just ingrained You know, we ritualize it so much that it just becomes like that's one of the hardest things to kick. Totally