Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kayleigh, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious.
But we definitely take the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips, you've come
to the right place.
Welcome to season five.
Hey, welcome back to Nacho Fitness Coach, the podcast where we give advice we definitely
don't follow.
I'm Kayleigh and next to me is Sarah, who's here to remind us all that deadlifts won't
fix your issues, but they might get you one step closer to looking like her.
Which is really what we all want.
At the end of the day.
I'd be happy.
Are you dead?
Yes, I'm dead.
Oh, so Kayleigh.
Yeah.
You know, I'm a little bit of a hoarder when it comes to like collecting certifications.
You are.
I just love your certification.
I just love to learn and collect them.
Do you have like a wall?
I do at the gym, the office and the gym is everything's printed out and it's adorable.
I intertwine with, I do it here.
Cover shots of your wall.
My cover shoots of like magazines are up there too.
Have you ever been in the office at the gym?
I think I was one time.
We did an interview for the newspaper.
Oh yeah, we did.
And you missed my whole wall.
Not important.
It's not important.
So anyways, you know how I am about that kind of stuff and I love learning and I've been
working on my certified strength and conditioning specialist.
Yeah, that's kind of been your hyper focus.
That's been the hyper focus.
Yep.
So that one's almost checked off the list and which has been on the list for like 10
years.
So this wasn't like a overnight thing.
Like it's, it's been there and it's just, it's time to get it done.
But through I'm guessing probably the powers of targeted advertising.
Yeah.
You know, something they hear you.
They hear you.
They see you.
They watch you.
What you're doing.
All of a sudden there was a promoted post to me that Harvard university has a lifestyle
and wellness coaching program from the Harvard medical school executive education in collaboration
with emeritus, which I don't know what any of that means, but it was all like marketed
as Harvard university.
You can get this lifestyle wellness coaching program certification.
So of course I'm like, Ooh, Harvard sounds fun.
Let's go ahead and just add this one to the list.
So I was like, okay, you know, and like, how do I get more information about it?
Like what is it?
When is it?
How, you know, how can you study for it?
How do you take the test for it?
Like what's the outline of this program for me to consider this like certification, right?
And so I filled out the little form cause there wasn't a whole lot of information online.
And so then they sent me like a PDF.
Oh, that's like, here you go.
Here's like the outline of the program.
So like, I'm like scrolling through.
I love a PDF.
You know, it was just very neat.
I mean, it looks like a very informative.
It was free.
Well, yeah, just, well, here's, here's what the program entails.
Here's how much it would cost.
Sure.
Take you.
The PDF was free.
The PDF is free.
That's okay.
I like a free PDF.
Yeah.
I like a free PDF that actually kind of caught my attention.
That was like, Hmm, that's actually really interesting.
And it was the pyramid that you kind of, I think saw from across the room.
You're like, I see a pyramid and this is the foundational lifestyle pyramid.
And so through this coaching program to become a lifestyle coach from Harvard, they have
this wheel of paving the path to wellness program and there's this foundational lifestyle
pyramid where it gives you personal health pillars to determine which impacts you the
most.
And what I thought was crazy is how often we've talked about the importance of sleep
from multiple different sources.
The top of the pyramid.
That is the one that's the top of the pyramid.
Oh my God.
And I was like, Whoa, wait, what?
That's wild.
So I see it though.
I can see that, you know, it was very important.
It is important, but it's like, is it affects everything else?
But no, but then that means it should be the bottom of the pyramid.
If it's the foundation, they put it sleep at the top.
Like it's like the, like it's the least simple.
Yes.
And then I take back everything I just said.
So would you like to take a guess at what might be the bottom one?
This could be fun.
Nutrition.
Somewhat related to nutrition.
Tell me substance avoidance.
Oh, cheers.
Can we click it?
Is that from three days ago?
Yeah.
It's the same.
Sarah's drinking the same wine.
Three days ago.
Nasty.
Does it an H or like, no, too much.
It's not decanting still.
I think so.
It tastes fine to me.
I don't know.
I closed the lid.
I shut the little.
I'm sure it's fine.
And this is what the wine, little stainless steel wine.
What are these things called?
Cooler things?
Tumbler.
What a wine tumbler is supposed to do, right?
Preserve it a little bit so you can kind of just sippy sip.
Keep it cold.
It's not a wine preservation system.
That's what it's supposed to do.
I mean, I don't think it's supposed to like prevent it from molding.
Breathing?
It's not molded.
It's only been like 72 hours.
Well, of course it would.
I'm going to take it home and wash it once we're done recording.
But it's just funny.
It's the same because that's like the red stuff we're drinking like three nights ago.
Leave me alone.
I haven't been through a whole glass.
Okay.
So the base of the pyramid is substance avoidance.
So the way I interpret this pyramid then is like that has to be like the number one thing
that you would give up.
Drugs and alcohol?
I'm guessing.
Caffeine?
Surely not.
No, I would say that's more of a supplement.
Oh, I like that.
Right?
Yeah.
I mean, it's not, I wouldn't consider that substance abuse.
Depends.
Depends on how much caffeine.
Can you abuse caffeine?
I feel like I'm abusing it.
You're abusing it.
Well, I don't know.
This is just weird.
Okay.
One by completing this exercise, you will acquire the knowledge and tools to help your
clients, patients, members develop their own personalized lifestyle pyramids.
Oh, maybe, maybe this order changes then for everybody.
Oh, okay.
Hold on.
Let's restart this paragraph.
Let's restart this episode.
By building on the 12 paving wheels of path to wellness program, you will use Dr. Freedie's
foundation lifestyle pyramid to prioritize your personal health pillars and determine
which one impacts you the most by completing this exercise.
Oh, this is an example.
Oh, so this is a framework then that he teaches to help with lifestyle coaching that you create
your own personalized lifestyle pyramid.
Oh, this image shows an example.
Only the pyramid is a personalized tool for learners to create different versions that
prioritize the different pillars based on their unique needs.
Oh, well, well, we should probably just start this whole episode over.
That's just a complaint.
Like, where did the, where did the PDF even go?
Because I really kind of want to pull up the whole thing now.
I just took like a screenshot of it.
I was like, oh, that's weird.
Why would that be?
But I guess for some people, maybe that's the priority, something to fix.
Probably because they, they have a lot of substance, so they're already sleeping a lot.
Right?
So it's just like the top and the bottom, but this is for example only, huh?
All right.
Well, I don't even know what we should talk about now then, because that's not the point
of this pyramid.
I just thought it was weird.
This is why it's important to always read, go into read, find print.
I just, I wanted to discuss that it was like this lifestyle pyramid, but I thought that
their order of their things was just backwards and everything else we've ever like talked
about or I've seen or whatever.
And I was like, this is really weird.
Why would this be coming from Harvard?
But now I know this actually isn't at all, but that's kind of a cool approach though
to coaching actually kind of cool.
So they must have this, you know, that is probably one of the hardest things when you're
trying to coach someone or train.
It's that behavior change and figuring out how you can tie changes that people want to
make to things that they can do and stay dedicated to and be consistent with because that emotional
side of coaching is what's really hard.
Actually, that's why I'll never be able to do it.
It's the hardest part.
I can't handle people not doing what I want them to do.
It's very challenging because you know, every person has got a variety of other factors
going on in their lives.
Like today, that was probably the hardest part about one on one personal training was
that emotional dump zone that you just become with people.
Do you remember those like social media?
Like for a while they floated across those, like, this is what I think I do.
This is what my clients think I do.
My mom thinks I do like my friends like and there would always be a grid like there was
one that floated around.
That was like a personal trainer, you know, and what my clients think I do is like somebody
that was like yelling at me.
And what my mom thinks I'm doing is, you know, just the bodybuilding or whatever it was.
They were all very funny.
And so it's just like it's crazy because it does bring to light all of the different sides
of coaching behavior change.
Yeah, people really should have psychology degrees when they're trying to actually do
personal training, like they shouldn't because like that shouldn't they shouldn't.
That shouldn't be part of their job.
It's not part of the job, but it just kind of one of those things where when you're trying
a lot of people, that's probably the first person you see like the client of their trainers,
probably the first person they see every day or a lot of times.
I mean, there was lots of morning sessions for sure.
Or the last thing they see before they go home at night.
You know, so then you had a full day of like whatever.
Unload it.
Yeah, yeah.
Lots of unloading that happens.
And with that, I think it's maybe time for a quick little break.
Be sure to check out our website at nacho fitness coach dot com where you can purchase
merch and listen to all previous episodes.
So we're back.
But it's an important part of like behavior change though, right?
I mean, if you're like most people, if they're coming to a personal trainer, it's because
they want something to change.
Right?
Whether it's physical, mental, emotional.
I mean, I don't know, there's a variety of reasons they want to feel good.
They want to get healthier.
Sometimes it has nothing to do with body composition, but still you're you're introducing something
new into your life that you're trying to now incorporate into your lifestyle.
And so there is a part of it coaching that you're trying to figure out how people are
going to do that and get a stick.
It's true.
Or there are personal trainers are like, just come pay me for your session.
And they don't care.
And they just want the money.
I'll just put you through the workouts.
I don't want that because I feel like people should learn it for themselves.
Yeah.
It's good for you to know what you're doing.
Don't you think?
Yeah.
Do you think if when you started, if you would have hired a personal trainer and say bought
like eight weeks worth of sessions?
Yeah.
Say if you went in twice a week for eight weeks and that's how you got started.
Do you think that you would have learned anything from that?
Or do you think you just would have been like, well, I'm showing up to my session.
I'm doing what they tell me I'm going to do and then I'm going to leave.
I think I would have learned from that and then been able to.
You think so?
Take that.
Yeah.
That's yeah.
You think you would have paid attention enough?
Do you think that you, the way that you did it kind of more on your own?
Do you think you learned like more?
No.
No, you think it would have been the same?
I think I would have.
I think hiring a trainer for like a shorter period of time would have benefited me more
than what I did because I'm still probably doing shit wrong.
Well everyone's still doing stuff.
I know, but I could have maybe learned some of that.
Shortcut it a little bit.
I wouldn't.
I don't think I would like had I had I hired a personal trainer back then, I wouldn't still
have them.
No.
Well, it's I mean, it is a added cost in your.
Yeah.
Every, you know, budget cycle or whatever that can add up pretty quickly.
So it just kind of depends on your financial situation too.
I mean, but I guess that's how I've always kind of thought of a personal trainer is just
like a jumpstart.
Yeah.
Your own started and then you learn, you know, you learn.
I feel like that's kind of what all like my approach always was, but it is actually kind
of wild.
I mean, I did have a good handful of clients that they were like, Nope, if I don't come
in here and have it booked and I'm coming, it's an accountability thing.
Yeah.
Which I guess they were like, I wouldn't do it.
Yeah.
But I'm like, well, but you should still be able to do it.
You gotta do something on your own because eventually I don't want to hang out with you
anymore.
No, that's not it.
Yeah.
But you know, sometimes the schedules would change or like if somebody got sick for a
few weeks and then you don't see them and then like they wouldn't do anything or whatever.
Yeah.
I mean, I don't know.
I just feel like there's a lot of value in finding ways to learn it for yourself for
sure.
So they can be consistent and like longterm with it.
I don't know.
But anyways, I think having a personal personal trainer to me, that is a.
The tool.
Right.
Learn.
It's they're teaching you if you're paying attention.
But there was, I mean, I would stand there and I have to count reps for people because
I would tell them how many they were going to do and they don't count them.
You're not paying attention to what you're doing then.
Are you?
Right.
What a silly job for you.
But then they would get mad at me if I missed him.
I'm like, nope, I use my fingers and you've got, they're like, no, I can't attend.
Like I counted nine.
You got one more.
It's good for you.
Like, no, my fingers never lie because you know, I would be talking.
But each rep I had to use those to keep track of everything.
I bet you were a hard ass.
I would add weight when you didn't think you could do it.
But do you want the surprising thing is they always did it.
You know what I mean?
So it's good for you.
I've never yelled.
It's never negative.
No, but I just know like my relationship with you.
I just know how you are.
Oh yeah.
As a person.
You think I'd be too rough?
I worked out with you one time.
Yeah.
You couldn't handle it.
That was enough for me.
I think you cut out of the last set of everything.
Like the whole last superset.
I was and I only did things two times through.
You quit after the first round.
That was the sorest I've ever been in my life.
Did it hit you right away?
Yep.
That next day when you were like, I knew that day I knew that I was going to be hurting
a long time ago.
That was a long time.
Like a lifetime ago.
It was like a lifetime ago.
I think I could probably be closer to keeping up with you now.
You think so?
Keeping up is a strong.
That is a very.
Yeah.
Well, because that particular workout day, like I used to do three sets of everything
through and I was like, I'm just going to do two.
And I thought that was the plan.
And then you got through the first set and you're like, I'm done.
No, my plan was to take me like, let's go to the gym and like teach me how to, I don't
know, do a few things.
I wasn't trying to work out.
I would.
Why would anyone ever want to do that at the gym?
Why would we ever?
We didn't work out together again.
That was like two years ago.
That's true.
And that was one.
Here we have a fitness podcast and we don't, you know, they say friends who live together
say together.
Do they say that about friends?
I don't know if they say that, but I don't think so.
I've never heard that before.
I think it's making stuff up.
I mean, never you would do it for the content.
I feel like we'd have more content because you could make fun of me and I could probably
make fun of you.
It's always start like your grunting and your, our subscriber content that we keep talking
about adding between like, between workouts and then our taco nights, the behind the scenes
of taco nights.
Things get a little wild sometimes.
I would be game.
We should do it.
Well, maybe we'll work on that scheduling that you think.
Yeah.
I think I've really enjoyed working out at home and out in our shop versus even when
I was in the basement, I don't think I'm a gym person.
Why?
Because I can like act like an idiot at home, make all the noises I want to and like spit
growl and I don't know all this weird shit that I do.
People do that at the gym too.
I know, but I hold myself to a higher standard.
I don't know why nobody else does when they're there.
You know, but yeah, we could, we could find a day.
We should be able to do that and then compare to see how you feel after the workout now
versus it was then.
I don't remember what we did.
I had my paper.
I think I had those super sets I pulled out of the office.
I do miss a leg press.
Maybe I'll join the gym again.
Like press is good.
I do.
I was getting some, I was getting some killer quads back when I was.
Yeah.
It's not exactly the same when you only have 50 pound dumbbells at home.
No, it's not.
You need more weight for your legs.
I know.
I do have a new gym, like I do have a leg press that I wanted to order for the gym.
It was on the list.
Like right when we first moved to the new location, I was like, okay, I'm going to get
this leg press and it let you use like the plate in the middle was split.
And so you could like each leg had to basically do its own independent work versus having
one plate that you were pressing on.
And if you had one side that was a little stronger than the other, it would still go
up.
Right.
And then you could have plates that would move independently.
So you can either do them both, but each leg has to do its own weight.
Yeah.
Or then you could like, that's why I like them.
And so, you know, right.
Dumbbells are great for that because you can't cheat.
Right.
So I was like, okay, I priced it out.
It was going to be custom colors and new.
I was going to put it and it was like over $5,000.
And I was like, I feel like we just bought these two brand new treadmills when we moved
down here because we needed to add them in for the space to get filled and cardio equipment
gets used a lot.
And I was like, okay, we're gonna add this to the wishlist.
Like we'll get this and then get the booty builder.
And those are like the big pieces.
Do people use that?
The booty builder?
Yeah.
Oh yeah.
All the time.
I feel like I never saw anybody use it.
I love that thing.
It's the best.
I don't know how to use it.
It's a lot easier than setting up your barbell for hip thrusts.
Like I don't do it anyway.
They're good exercise.
Pretty good booty going on.
You think so?
You're like good there.
Okay.
So I was going to get this leg press and all cut it out.
I'm super excited about it.
I was like, okay, I need to wait like we'll just got the treadmills with the booty bar
next and then it just kind of like kept not.
I kept putting it.
Okay.
We'll do it next year.
Got a few small pieces.
Guess how much between inflation and the materials costs that went up.
Guess how much that same unit is now.
Like you said it was five years.
It's like five years later.
It was not like a lot, but yes, five years later, like eight now I had him update.
I had him update my quote and it was like almost $9,000.
I was like, shoot.
And that's the other thing that people don't understand about gym equipment.
Like how expensive it is every now and then.
Like I'd have a gym member that would be like, okay, I think maybe I'm going to buy some
equipment instead of a home gym.
Yeah.
Instead of paying, you know, the little piddly little monthly.
And I was like, okay.
And specifically they're always like, okay, so what do you recommend for a treadmill?
I'm like if it's anything under a thousand dollars, probably not going to be worth it.
And there's like one particular guy that he's pretty tall and like a bigger guy.
Like for you, you might probably want to go like commercial, like $3,000 plus.
Yeah.
Like that's just for your treadmill.
If you start adding in barbells and any kind of weights, I'm like, I don't think you're
going to get started with a home gym.
If you do the thousand dollar treadmill for anything under like $2,000 by the time you
buy a bench, a barbell, some weights, I mean, if you really want to have some flexibility,
yes, you can get it done with just a little bit.
But for those, we got those power blocks on clearance and they were still like, they're
pricey 800 bucks, maybe seven or is that too high?
You think you're closer to five closer to five.
Yeah.
Well, but there's like different, like that's true.
There's like premium and there's different ones, but still, I mean, that's a, that's
just for a set of dumbbells, a lot of money.
I mean, I stole my treadmill.
I got it at like the scratch and dent for like $200 is brand new.
Oh, nice.
And I'm going on what?
Three years with it.
Yeah.
That's pretty good deal.
It's been a good treadmill.
Yeah.
I think it's maybe time for a little quick ad break.
Follow us on X, formerly known as Twitter at nacho fit coach.
Okay.
We're back.
You know, it could, you could be done.
Yeah.
Still, I mean, look at that.
You're just, you've got a set of dumbbells and a scratch and that treadmill and you're
still almost a thousand dollars in.
I mean for a gym membership, that's $35.
I know that's where I'm like, cause I would like to get a barbell, but those weight plates.
Oh yeah.
Are not cheap.
No.
And the barbell itself is not cheap in the bench to get a bench.
It's at least one or two dollars.
And so it adds up pretty quick and you're like, okay, well actually shoot, that's going
to end up being like 10 years of a gym membership and you're not even going to get access to
as much stuff as you have.
But you know, it every now and then, you know, there will be requests for certain pieces
of machine.
Sure. Yes. Maybe it could be on the list.
My leg press would be the next thing that's coming before anything else, but it's expensive.
Yeah. And you can take care of that stuff.
Are you actively working out right now?
Not really.
Well I did.
So I got back into it right.
And the kids got back into school and they did a pretty good job like twice a week and
I was like doing it and getting in there.
And then all of a sudden I was like, you know, I need to make sure I'm getting the studying
done because I really wanted to get the time done by the end of the year.
So that's kind of taken priority, which is not an excuse because I could go out and I
could live for 30 minutes in the backyard.
You definitely could.
That's okay.
I'll get back to it.
It'll be fine.
You know, when we train for our fitness competition, that is probably the only thing that would
get me.
I think that's kind of like that kick in the ass you need.
It would be the it would be the only way that I'd be like, fine, I'll finally buckle everything
down and I'll lose the last 20 pounds.
And once I would get there, then I'd maintain it just fine.
But yeah, it would it is going to have to probably take me stepping on stage and like
the tiniest bikini possible to actually dial things in.
But all right, let's do it.
I don't know if I want to do it.
Oh, you want to do it?
Yeah.
Where are we going to go do our competition then at close?
You know more about that than I do.
I mean, because you can do ones that are like local or you can do go to like what?
Like Lincoln, Omaha.
Yeah, they have them in Lincoln, Omaha.
I feel like I probably wouldn't want to go do like a fitness competition in like Oshkosh,
Nebraska or something.
It depends which association you don't want to go to.
Oh, go Lala.
You'd rather go west.
Broken bow.
I just like east.
West.
Like I don't know if they have fitness competitions.
They're saying it's maybe like, what is this?
Oh, this is in somebody's basement.
What did we just sign up for?
Could be fun.
It might be kind of entertaining for the content.
Kaley is for the content.
Stop being so scared.
It could be a fun little adventure.
No, we could do.
Yeah, we could do it.
Yeah, we could.
Would we have to would we compete in like the same thing or would we?
Maybe I don't know that I would be ready anytime soon for like the fitness category.
So it'd probably be bikini.
I don't know.
It depends on it's been a while since I've died it down.
Like I don't know what my muscle looks like under there anymore.
You know?
Yeah, there might be enough there that I could pull off fitness.
I don't know.
I just have to be bikini.
What's bikini?
Just look hot.
Different levels of body fat percentage.
Like you don't see like you're not quite as lean.
So you don't see as much like hard muscle lines.
It's more about seeing abs, but not like six pack abs.
You know, so it just kind of depends.
But every federation and association has different judging criteria.
Yeah.
So it depends, you know, like everything else.
It just it depends, Kayleigh.
I am comfortable with that.
I'm sorry about your episode.
Yeah, I kind of went downhill.
It's fine.
This is kind of went all over the place.
I'm glad we went full circle and like realizing that it's a fine print matters.
It's fine.
It's not the first time I've made that mistake and it's just fine.
But I just did.
It was like caught my attention.
I was like, this is totally backwards.
We're going to talk about this.
Like, I just don't understand what.
And then now read the content.
Yeah, I bet that really did throw you for a loop.
It did.
When you see that.
So like, it's OK.
Like avoidance of substance.
You're like, so the focusing a lot more on the exam.
Yeah, right.
So the example that was given of somebody's pyramid was the substance avoidance is like
the widest part of the pyramid.
Where is she?
Let's just say this was your mom's pyramid.
So she had taken this and said substance avoidance is probably the number one thing that I need
to cut out for my health and lifestyle.
And then social connections.
I'm guessing that's improving your social connections.
Like need to focus on that because it's like nonexistent.
That's probably because you're drunk all the time.
There's no social connections.
My mom like this person.
Was that her vice anyways?
Alcohol?
No, no.
Anyways, this nutrition, which I'm guessing that there's a focus and then stress resilience,
exercise and sleep.
You know, so I mean it was a very interesting.
What is interesting?
There you go.
But that's somebody else's pyramid, not mine.
And also not the golden rule for their coaching program.
They're just teaching you how to identify your own personal pyramid.
So that's not our business.
I'm still interested in the life.
I'm still interested in the program, but it might not be for a while.
That's just fine.
I know it exists.
It's out there for some day.
So here we go.
That's it.
That's all we got for today.
All right.
That's it.
You ready?
Yeah.
Okay.
Until next time.
Bye.
Thanks for listening.
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