In this enlightening episode of "The Tactical Empire," host Jeff Smith sits down with Justin Kegley, a respected author and performance coach, to explore the intricacies of coaching and nurturing high-performing female athletes. Justin discusses his latest book, "High Performance Nutrition for High School Athletes," and shares insights from his extensive experience in athlete development.
Listeners can expect to hear:
In summary, this episode offers a deep dive into the world of athletic coaching and nutrition, particularly for high school athletes. Justin Kegley brings a wealth of knowledge and experience, making this a must-listen for anyone involved in sports, whether as an athlete, coach, or parent. His unique perspective on training female athletes, coupled with his success in guiding them to higher levels of performance, provides valuable insights into the holistic development of young athletes. The episode is not just about athletic prowess but also about nurturing the overall well-being and confidence of these young sports enthusiasts.
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This is the Tactical Empire with Jeff Smith.
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welcome to another edition of the tactical empire guys i am excited today i have my man justin kegley on the episode he is a brand new second time author of high performance nutrition for high school athletes and i'm excited to have him on and talk about his new book as we chop it up about anything and everything what's up justin
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Oh, Jeff, I appreciate you having me on the podcast, man.
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It's great to connect with you after reconnecting a couple years ago.
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So great story there, man.
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So I'm super pumped.
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Thanks for having me.
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Absolutely.
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Absolutely.
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And we'll get into all that for sure.
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But tell me about your book, your newest book.
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It just dropped yesterday or the 5th, two days ago?
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Two days ago.
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So Tuesday.
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So this book has been a passion project of mine for a couple of years.
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And it started off as just answering questions about
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for the parents of the athletes that we coach so i own a sports performance facility and personal training studio in rockford illinois and we have parents that bring in their athletes and they know they need to get stronger and and faster and need to compete at a higher level and so they bring them in and ask if we can help them and of course we can but the second thing that always goes along with it is can you help my son or daughter with nutrition tell them what they should eat
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Or the parents will say, well, I've been telling them they need to eat such and such and they need to eat better, but they're not listening to me.
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So can you tell them what to eat?
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And after hearing this over and over again, it was like, you know what, we need to put this all in one place.
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So basically what started off as a FAQ for the parents of our facility turned into a book to answer questions for something that is a complex task these days, which is feeding high school athletes.
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I love it.
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I love it, man.
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And you have produced some serious athletes at your facility, haven't you?
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We have.
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We have.
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So we've had athletes that have gone on.
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We're, again, in Rockford, Illinois, so northern Illinois.
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We have athletes that have gone on to play at Wisconsin, Illinois, North Carolina, Ohio, Northeastern.
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We have kids that have played all over from a Division I perspective, but also lots that have gone on to play at great Division II and Division III schools so they can continue to play and achieve their full potential.
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I love it, man.
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I love it.
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And I immediately bought the book as soon as it went on sale because I wanted to read it for my kids.
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They're not athletes and they're not in high school.
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I mean, they're kind of athletes, I guess.
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But I'm very passionate about feeding my kids like athletes anyway because that's how we fuel ourselves as well.
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So I wanted to dig into it.
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It's really well-written and easy to consume too.
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So if you're a parent out there that's like,
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scared uh by some of this because like macronutrients and all that stuff food timing and things like that i mean person i have a little more experience than most people in that realm but like um but but for any normal parent like this is easily consumed and uh very very easy to digest and and implement with your kids for sure yeah
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Well, thanks.
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This is the goal was to create a guide because nutrition is not complicated, but it's not easy.
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You know, we hear new studies that come out all the time and you should eat this and don't eat that.
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And this is bad.
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And so it can become overwhelming.
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add into that the fact that you have kids that are growing and they're in high school and they're going through hormones and changes and they don't want to listen to parents anyway and so there are ads in a different layer of complexity and so the goal was to create something that parents could read and support their kids with but also it could be written and given to a high school athlete so they can understand that at some point if you want to go to the next level
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It's on you.
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You have to start taking some responsibility for your life.
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You can't just depend on mom to do everything for you.
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So that was the goal to be something that came in and mixed between the two and be able to be for parents, athletes, and quite honestly, coaches to support them along the way.
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Yeah, yeah.
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And I think that's really important.
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I mean, you and I, ironically, played college football together.
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But man, I grew up on Pepsi and Kit Kats.
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And that was kind of all I ate ever.
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And so I was the epitome of the trash diet.
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I mean, there's a guy, Lamar Odom, or whoever played for the Lakers or whatever, that fucker ate Skittles all day.
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And that's all he ate.
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Well, here's the deal.
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So this is written for athletes, and in particular for athletes that want to continue to build into their sports performance.
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But what I can tell you is this.
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I'm passionate about it because I was an athlete.
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We played college football together, which we can talk about.
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But what also happened to me, which happens to a lot of people, is when you're done playing...
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Your nutritional habits don't change.
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If you grew up eating like crap and then you stop burning 1,000, 2,000 calories a day, ultimately, as an adult, you're going to start to put on weight.
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And I found myself 17 years ago, I weighed 296 pounds.
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I stepped on the scale and I was fat, no doubt about it.
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And I was unhappy with who I was.
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And we know that it comes down to our habits and our routines.
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And that's ultimately how we achieve our personal best success.
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But I wanted to teach kids not only how they can fuel themselves for performance now, but give them an idea of how do you just
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Learn about nutrition.
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You don't have to be an expert.
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You don't have to be a nutritionist, but you have to learn to take care of yourself.
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And if you take that responsibility and go, look, I want to be faster and stronger and play better on the field or court.
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You also have to know that at some point in your life, things are going to shift and you can adjust that to live better and not to be overweight.
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So really it's about how can we help to change a generational strategy and not allow people to just grow up and be like, well, I played sports and now I don't.
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I'm a parent.
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i'm an adult and i just put on a bunch of weight and i'm not super happy with who i am yeah yeah
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It's tremendous to see the kids taking ownership in some of these sports endeavors.
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They take it very seriously.
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I watched their level of discipline versus my level of discipline when I was that age, and I'm like, holy cow.
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It's a different world these days.
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But you're exactly right.
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Again, that's why I spoke to it about how do we feed our kids?
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Are we spot on on what we're doing?
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Because even if you're not an athlete –
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just understanding this, but as far as the athletes go, are you seeing a, like when you, obviously my, my guess would be, you can correct me if I'm wrong.
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You've probably been implementing these practices within your facility for years leading up to this book.
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So like, this isn't like yesterday you started beating your athletes this way.
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So do you see a tremendous difference in them and their performance and their work capacity when they're doing the right things?
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Oh, absolutely.
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You'll see a difference.
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You'll see a difference in them right away.
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So I actually just had this conversation with an athlete.
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So about a month and a half ago, specific example came in.
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Parents are like, look, we need you to talk to our son.
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And they said, you know, he's sore all the time.
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He's beat up.
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We know he has a busy schedule, but this doesn't line up.
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And so we sat down and we went through the whole plan and we started building out the strategy.
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And really one of the big focuses was making sure that he was eating enough protein.
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We got him on protein.
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A week and a half later, he's like, I'm not sore to the level that I was before.
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He's obviously sore after practice or training, but not this extended, continual sore and tired and dragging.
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Really, it just came from making a few adjustments and making sure that he was eating enough protein and then also that he was fueling himself from a carbohydrate and overall strategy perspective.
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But you can see what happens.
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Number one, they are stronger.
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You will see it in the gym.
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Yes, you can get stronger, especially if somebody's not trained up.
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Regardless of what they eat, they'll get stronger in the beginning.
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But it will plateau at some point.
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And then the training becomes ineffective.
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So...
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We want to help them to continue to build over time.
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And nutrition is how that you go from, well, I went from here to here.
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Well, now we have to get up to this level.
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And that's a big part of how we do that.
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And it's also a big part of how we reduce the risk of injury for our athletes, which is a whole other side of sports performance.
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Yep.
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Two things I want to talk about there.
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You, that was really perceptive of their parents because in today's day and age, most people would just write it off as like, Oh, he's got some problem, like adrenal fatigue or some shit.
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And they would just go medicate it as opposed to like, and this is, this is some advice for adults.
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Like if something's wrong with you or your system feels off, like it generally is the nutrients you're taking in or the,
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the second point i wanted to get to is most kids don't drink any water and like that is huge do you see that frequently in your athletes absolutely this is actually how this started so we did it we did a unscientific survey but we just had our kids come in and we started asking them we had 130 kids in our program last summer and we've run this for a few years and we so we started asking them you came in at a 9 30 session
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How much water have you had today?
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Have you had at least 10 ounces of water?
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And the answer for most of them was no, right?
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Like you're not even having a base level of hydration to begin your day, let alone trying to perform.
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add into that that they're going to practices and then they're coming to us.
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And so they're not getting anything they needed.
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So from a nutritional perspective, hydration is the first thing we address because it's 60% of our body or more set over 70% of what makes up our brain.
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So
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everything that we do, every cell is impacted by our hydration.
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So even a 1% decrease in the hydration is going to impact our performance, not only on the field or court, but mentally.
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So you're not going to be able to be as sharp as you can.
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And it's truly the easiest thing to fix because we have, everybody's got a Stanley or a hydro flask or some kind of thing, you know, and that it's cool to have.
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It's great, but you have to implement that, right?
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You actually have to
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Do it.
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And you can't just go all day as an athlete or as an adult.
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You can't just go all day and then be like, oh, look, I have practice.
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Let me just drink some water and I'll be fine.
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Like that's going to eventually catch up with you.
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It's also creating bad habits.
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So the things that we do now are going to stay with us into the future.
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So if we can implement these strategies now, it's super simple.
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But we know this.
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This quote permeates throughout the book for us is, what's simple to do is simple not to do.
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It's not in the complexity of the task.
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It's a matter of doing it long enough that the magic of the compound effect takes place.
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That's a big part of hydration and nutrition.
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Having been in the fitness and nutrition space for a long time myself in the past, do you run into dogmatic belief systems from parents on this?
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Oh, absolutely.
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This is the problem of writing the book.
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The problem is they were taught something from someone, and that is what continues now.
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Most of the strategy that evolves around sports nutrition is like we carb load before the night of a game, so we have a bunch of pasta.
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or you know even worse you just have a bunch of pizza right so you're like well they're kids they can take the calories in and it's fine or whatever you know what i mean sure and so so this just continues to permeate throughout and then again you throw in the the new scientific data that's always you know some catchy headline that's coming out and you shouldn't do this or you shouldn't do that uh and it just makes everything more complex so really we're trying to we're trying to start
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and give them the foundation that will change things and allow them to move forward into adulthood and also performance.
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So protein's a big one, right?
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Because
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I know for us, when we look at this, we adopt a protein first strategy.
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And there's three pieces that go with that.
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And that's number one, we think protein first in our meal planning.
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How do we structure our meals?
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We're going to have protein with rice.
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We're going to have eggs with blank, fill in the blank, rather than just like, oh, we're going to have some pasta and whatever.
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We have to get people to change our mindset around making sure that we structure that well.
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also think protein first thing in the morning and protein first thing after workouts so if we can get our our athletes to think in those ways and parents to think in those ways of structuring them protein wise number one it's going to help them from a recovery perspective it's going to help them to build lean muscle tissue um whether they're you know a male and they're a football player and they want to put on a bunch of weight protein is going to be super important
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Or whether they're a female and they don't want to get super bulky, they can get strong without putting on a ton of muscle or a ton of mass.
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So that's a huge part of it.
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It also, we know now from like Dr. Gabrielle Lyon just published a book called Forever Strong.
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And protein is a massive part.
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It's the organ of longevity.
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It just helps us to live better.
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So we have to change the thought around that as well.
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Yeah, yeah.
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And if you're a parent out there reading this, it's not limited to your kids.
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As I sit and listen to you, I'm like, everybody needs to be doing that.
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Everybody should be thinking protein first in their meals.
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How do you get 40 grams or 50 grams?
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An adult should be getting 50 grams of protein per meal.
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Start there and then fill in around it.
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And it's going to make you skinnier.
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It's going to make you more lean.
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It's going to make you feel better, have more energy, and be more satiated.
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Absolutely.
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These are good habits, no matter who you are.
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So, yeah, well, I look at this from here's here's the second piece.
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I told you, you know, we wrote it to, you know, to athletes and to parents, you know, as as a parent.
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I'm a parent of three kids.
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I have two teenagers and another one that will be a teenager next year.
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Right.
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So we have all this.
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We have all the things that are going on that most people deal with.
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But what I know is.
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I wrote this book and yeah, we have a ton of background and I have certifications in these things and I know a lot of people that can give information, but the person that is going to impact your athlete more than anyone else
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is the parent because guess what the i'm not buying their groceries i'm not cooking their meals i'm not the one that's deciding hey you know what we should just go through the drive-through because things are busy and i'm tired and i don't feel like cooking tonight look i understand life is busy things are crazy we have travel and sports and i don't expect people to eat perfectly all the time
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but the difference is is when you eat well most of the time you're going to be better off so your kids are going to learn the habits to go like you know what we eat well at home most of the time we we have a pantry that's filled with good food not a bunch of crap we have a refrigerator that's stocked full of you know fruits and vegetables and good meat and lean protein sources like so if the kids like hey i'm really hungry you're like you can have whatever you want because i know there's not a bunch of crap in my house so just
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Go have it.
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That's fine.
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Yeah.
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I love that.
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I love that.
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My audience is rarely entrepreneurs and investors and things like that, but this is impactful to anyone.
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That's where I want to tie it together, though, because the lessons that you're teaching, everyone should be implementing.
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People don't focus on nutrition nearly enough.
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If you're interested in raising your level of performance, it starts with your hydration and your nutrition 100%.
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I mean, we could get in all the vices and how they lower your productivity and everything else as well, right?
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But my trick is cooking five to 10 pounds of ground turkey or beef and mixing taco seasoning in with it.
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If you just have that in your refrigerator at all times, you can scoop a bowl out at any point in time and get 40, 50 grams of protein.
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Boom.
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That's great.
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I literally, we put it in the book because that's one of our, it's one of our strategies at home.
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You know, the biggest problem with protein is it takes time to cook.
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So you go, look, you don't have to meal prep 40 meals a week.
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You can do exactly what you just said.
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Prep up the chicken, prep up the beef, put it all in a container, and then you can split it up.
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It's easy because it's already done.
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You take it out and then you just separate it out into whatever you want.
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So therefore you mitigate the problem of, well, it takes time to cook.
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Okay, so that's done.
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And then you can structure your meals around that.
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But I'm an entrepreneur.
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I own a business.
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And I'll tell you this, 17 years ago when I weighed 296 pounds, I was working in a corporate America.
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And I can tell you, I was nowhere near as productive.
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I didn't have the energy that I have now.
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And it's been life-changing to go, the one thing that really changed my life
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I was going, I'm just going to get healthy.
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I'm going to eat better.
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I'm going to lose some weight and feel better.
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And that set off my life to change the whole trajectory.
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And it made a massive difference in who I am and where I am and what I'm doing now.
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Yeah, yeah.
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Tell us a little bit about that.
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Where is Justin going over the next five years?
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What are you doing?
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You're working with Ben Newman, right?
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You're part of that group?
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This guy's a personal development guy.
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He's into all that.
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These guys will know who Ben is and things like that.
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Tell me what you're up to.
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So I have a massive passion around helping female athletes in particular to reach their full potential because we have a huge gap in training for female athletes.
19:23.553 --> 19:32.517
There is a massive increase in ACL injuries for female athletes and also in helping them understand and building this unshakable mindset.
19:33.237 --> 19:35.438
So that's how I look at this in training.
19:35.558 --> 19:38.680
I love to train athletes and I train I train males and females.
19:39.680 --> 19:44.703
But to continue to step into the space to go like, look, how are we helping them to reach their full potential?
19:44.983 --> 19:46.864
How are we helping them to reduce the risk of injury?
19:46.884 --> 19:48.784
Because an ACL injury is devastating.
19:48.824 --> 19:54.187
It's 12 months minimum before you're going to get back to anywhere near where you were before.
19:54.627 --> 19:56.128
And so we want to help on the front end.
19:56.528 --> 20:09.035
and the back end of that to help them, but also helping athletes to build this unshakable mindset, you know, really where you step in to go like, I'm choosing to do something rather than I have to do something.
20:09.095 --> 20:10.236
How do we change the tone?
20:10.296 --> 20:15.279
Because ultimately I want people to achieve their God-given potential.
20:15.579 --> 20:22.203
And that only comes through understanding who they are and pushing their limits and doing the best that they can every single day.
20:22.703 --> 20:27.767
I'm a person that is a product of the habits and routines that I've set in place.
20:27.827 --> 20:39.255
And I was fortunate enough to have great coaches and mentors, people like Ben in my life to help me to see that I have to implement these things in order to become who I want to be.
20:39.695 --> 20:48.081
So that's a big part of it and helping people to really just fulfill who they are, what they've been created to do and just not leave anything on the table.
20:48.101 --> 20:51.143
I don't want you to get to the end of life and go, I wish because regret sucks.
20:51.964 --> 20:52.144
Yeah.
20:52.708 --> 20:52.948
Yeah.
20:53.848 --> 20:56.189
Uh, Justin puts out amazing content guys.
20:56.209 --> 21:00.731
So if you don't follow him, like I follow all your stuff to read about, I got three girls.
21:01.011 --> 21:04.072
So for me, like they do all kinds of different shit.
21:04.152 --> 21:05.433
I mean, they're not high level athletes.
21:05.453 --> 21:14.716
They're only 11 and below, but like, I am well aware of the propensity to injury that females have in their lower extremities specifically.
21:15.496 --> 21:17.177
And, uh, so like, uh,
21:18.077 --> 21:22.919
I'm a big guy on solving problems through exercise and mobility.
21:22.979 --> 21:34.302
Your stuff is gold from that standpoint because if I can get them doing the different unilateral movements and things like that now, they're going to be strong in whatever they want to do.
21:35.270 --> 21:36.330
Yeah, absolutely.
21:36.371 --> 21:37.291
Well, I appreciate that.
21:37.371 --> 21:42.233
And that's, you know, it's really, it came from, for me, you know, I, we opened movement fitness.
21:42.733 --> 21:44.454
I was going to be trained the football dudes.
21:44.494 --> 21:46.215
Cause that's who I was like, right.
21:46.255 --> 21:47.315
Like that's what we wanted.
21:47.496 --> 21:52.558
And four months, excuse me, less than four months into the business, uh,
21:52.958 --> 21:53.980
We don't have many clients.
21:54.541 --> 21:56.564
Physical therapist calls me and says, I've got a girl.
21:57.065 --> 21:57.245
She's 14.
21:58.126 --> 21:58.967
She's a soccer player.
21:58.988 --> 21:59.408
She's 5'5".
21:59.729 --> 22:01.251
And I need you to train her.
22:01.592 --> 22:03.394
She's four months off of an ACL tear.
22:03.434 --> 22:04.596
And I'm like, awesome.
22:04.636 --> 22:05.698
What do you want me to do, man?
22:05.858 --> 22:07.982
I'm a football guy.
22:08.542 --> 22:10.663
And so I had to, we didn't have many clients.
22:10.883 --> 22:12.184
So I had to figure out how to do it.
22:12.444 --> 22:14.686
And it was research and implement and research and implement.
22:14.726 --> 22:16.827
And then she became successful.
22:16.907 --> 22:23.891
She was a big 10 honorable all conference this past year.
22:24.471 --> 22:26.532
And her success became somebody else.
22:26.753 --> 22:27.653
Somebody else needed help.
22:27.713 --> 22:28.914
And then somebody else needed help.
22:29.234 --> 22:31.095
And it just built on with that.
22:31.195 --> 22:33.897
And to see that we can make a huge difference
22:34.397 --> 22:44.503
for female athletes in an underserved market, because look, guys are training, you know, guys are still required to train in football and basketball and females are not the same.
22:44.543 --> 22:46.764
And for whatever reason, it's a bunch of crap.
22:46.904 --> 22:52.627
And I want to be someone that helps to push that forward because it just burns me up.
22:52.787 --> 23:00.952
When I see someone go down with an injury, I know that the number of injuries and ACLs will never be zero, but they are way too high right now.
23:01.492 --> 23:02.432
And it's an epidemic.
23:02.492 --> 23:08.994
And I want to be able to be someone that provides information and helps people to reduce that risk and to help maximize performance.
23:09.995 --> 23:10.215
Yeah.
23:10.255 --> 23:11.715
There's really no excuse for it.
23:11.795 --> 23:18.197
We have enough knowledge at this point in time that they should be almost, the number should be a lot lower.
23:18.697 --> 23:26.640
Like as a biased Notre Dame fan, my entire life, we had, we had a strength and conditioning issue in the last 10 years that was really
23:28.316 --> 23:38.168
a travesty to watch and so when you know a little bit about what's going on and you're still a college football fan and you see shit like that go on you're just like that's terrible
23:39.031 --> 23:41.252
Well, you look at the it's like, it's like anything, right?
23:41.292 --> 23:43.752
Like, the output comes from the input.
23:44.112 --> 23:52.915
So ultimately, if this keeps happening, we have to look at the front and say, Look, we have to make some sort of adjustment, there has to be a change, we have to do things differently.
23:53.935 --> 24:05.838
And so for whatever reason, from a parent perspective, or, or club sports, we need to make sure that they're getting the training that they need, because doing skill work is not enough doing the work, you know, on the field,
24:06.286 --> 24:07.668
Our court is not enough.
24:07.728 --> 24:14.258
We have to do the things off the field to help them to become better athletes first before they can be great as just a player.
24:14.859 --> 24:15.099
Yeah.
24:15.440 --> 24:15.700
Yeah.
24:17.122 --> 24:17.563
And, uh,
24:18.707 --> 24:19.848
Quick story for you guys.
24:20.048 --> 24:23.911
I played football with this guy when we were 18 years old in college.
24:25.211 --> 24:28.474
I hadn't seen him in 20 years at least.
24:31.395 --> 24:33.217
He's a big, strong dude with a bald head.
24:33.437 --> 24:38.620
I show up at this event with my wife and we meet eyes.
24:40.041 --> 25:02.075
and uh and i was like i know that guy from somewhere and like my mind immediately was like okay he was in special operations where like what was he doing because i mean if you meet justin in person he's still jacked and like looks like he can go out and stack some people up and uh i mean you probably weigh 230 6 2 230 i would guess yeah and he's put together
25:02.475 --> 25:02.955
Put together.
25:03.236 --> 25:05.217
So when I see him, I'm like, oh, that's a dude.
25:05.498 --> 25:06.679
That's a dude.
25:06.739 --> 25:07.479
He did some things.
25:07.519 --> 25:08.260
He can do some things.
25:08.340 --> 25:09.761
And I'm like, what the hell?
25:10.262 --> 25:11.103
How did I know him?
25:11.563 --> 25:14.105
And I went back to my wife and I'm like, I know that guy and I don't know how.
25:14.165 --> 25:15.827
And she's like, what are you talking about?
25:16.533 --> 25:19.435
And then and then it hit me and I was like, that's Justin.
25:19.855 --> 25:34.426
And so it was just so interesting because literally, dude, like I have never had anyone leave my circle and return to my like ether again in the personal development world ever.
25:35.186 --> 25:56.391
and so it's just super interesting because we always talk about concentric circles and like tightening your circle and who's in it and who's out of it and like for you and i to completely disconnect and then come back together like randomly as and uh and have just a lot of synergies is very cool and yeah
25:57.873 --> 25:59.335
That was just an awesome moment.
25:59.676 --> 26:02.601
To meet your family and everything else, it's very cool.
26:03.623 --> 26:07.609
I'm super glad to have you in my life again, man, and to reconnect with you.
26:08.834 --> 26:09.614
Yeah, man, me too.
26:09.714 --> 26:10.615
I just look at him.
26:10.695 --> 26:16.197
We were at Monmouth College, a school of 1100 kids, right in a small town in Illinois.
26:16.217 --> 26:25.400
And, you know, I, you know, I saw that when we were at the growth summit, and I'm looking over, I'm like, this guy's looking over here, like, I'm gonna get ready.
26:25.440 --> 26:27.781
I like, I don't, are we gonna go like, we got a problem?
26:27.921 --> 26:29.361
It's like, I don't know what we're doing, man.
26:29.901 --> 26:31.302
You know, but then you come over and be like,
26:32.159 --> 26:33.301
Did you play football at Monmouth?
26:33.321 --> 26:35.645
I'm like, wow, what a blast in the past.
26:35.705 --> 26:40.073
But to see where you're at and where you've grown is super cool.
26:41.307 --> 27:07.704
um you know for me as we've continued to grow into different spaces of not only training uh people and owning a training facility but you know we have some real estate and other things that we're venturing out into and to see you know how you're you know you've been doing that and just your entrepreneurial spirit and your family uh is super cool and so it's it's been great to reconnect with you and to and to find out more about where you're at and what you've been doing and so i i truly appreciate you man it's been it's been really cool same man same
27:08.044 --> 27:13.149
Hey, tell me, tell me more about like your personal development journey you're on right now.
27:13.449 --> 27:19.776
And like, I mean, you're tied in, you're pretty plugged in with some, some powerful groups and I want to know more about it.
27:19.796 --> 27:21.177
Sure.
27:22.122 --> 27:33.184
So a big part of who I am and what we do right now is our fitness business, as well as we just actually just purchased some commercial real estate.
27:33.204 --> 27:37.745
So one of our deals, though, is through the Iron Circle with Tim Lyons.
27:38.645 --> 27:47.127
So Tim has been a great mentor for us in terms of not only just fitness business, but this group of people in the Iron Circle is about 30 of us.
27:48.767 --> 27:52.128
that own a gym, but also own other things and are doing other things.
27:52.188 --> 27:59.651
And so the goal is, is how do we continue to build opportunities for us from a wealth perspective, from a growth perspective?
28:00.611 --> 28:07.894
That group, we've been a part of that for a number of years, has been super helpful for us to step outside of just going like, I don't just own a gym.
28:08.374 --> 28:09.394
We are beyond that.
28:09.534 --> 28:13.896
And so that's been a huge part of who we are in the development space.
28:13.956 --> 28:16.717
And so super grateful for that group to think bigger.
28:17.653 --> 28:19.135
than rather just one little thing.
28:20.376 --> 28:23.700
Also a part of the uncommon live group with Ben Newman.
28:24.241 --> 28:33.871
And so that's, that's been great for me in terms of, you know, mental performance and performance and toughness and figuring out how do we create a message that resonates?
28:34.251 --> 28:39.397
Because, you know, my ultimate goal is, you know, to take what we're doing
28:40.018 --> 28:58.859
and create a program that we're working to develop right now, which is the Unshakable Female Athlete, and to take that to a broader perspective to be able to provide training, mental toughness, nutrition, recovery on a broader scale to be able to provide a solution to the problem that we have found from a female athlete perspective.
28:59.887 --> 29:17.172
being a part of groups like that push me to to think bigger and i think you know listening to you know to your podcast and knowing you know the people and the caliber of people that you've had on this uh allows me to go look you we have to push ourselves
29:17.532 --> 29:18.273
beyond where we are.
29:18.413 --> 29:26.758
We have to have other people in our lives that are calling the best out of us and making sure that we just don't stay stagnant because it's easy to get to one level and just be like, hey man, I'm cool.
29:27.038 --> 29:29.180
I'm here and everything's good, so let's just keep it.
29:29.560 --> 29:32.702
That's not the way to maximize your performance and live your best life.
29:33.462 --> 29:34.963
Yeah.
29:35.023 --> 29:40.127
That's what I love about you is that you're always trying to grow and you're seeking growth and expansion.
29:41.007 --> 29:45.150
That's one of the things I teach and preach that I'm very passionate about because
29:45.794 --> 29:56.518
I mean, for us, I think that anytime I've had any negativity in my life or rested on my laurels, it's when I'm just stagnant and not doing anything.
29:57.038 --> 30:00.599
And when I'm not growing and trying to progress and stretch.
30:01.420 --> 30:04.281
And I mean, that comes with mistakes, obviously.
30:04.341 --> 30:05.921
It comes with all the setbacks.
30:06.061 --> 30:08.682
It comes with all the stress that growth comes with.
30:08.782 --> 30:13.444
But I mean, that's what living is all about.
30:14.753 --> 30:15.013
Yeah.
30:15.554 --> 30:22.699
Well, and it's also it's also learning and mastering like yourself because it's easy to justify things.
30:22.739 --> 30:24.581
It's easy to negotiate with yourself.
30:24.641 --> 30:26.142
It's easy to put things off.
30:26.202 --> 30:26.642
It's easy.
30:26.963 --> 30:35.189
You know, like this book, I actually wrote most of this into I finished it probably in the spring of this year.
30:35.249 --> 30:36.930
And then I kind of sat on it for a while.
30:37.291 --> 30:40.353
And I had some people that kind of were like, well, what are you doing?
30:40.653 --> 30:42.755
And so I went to an event in October and
30:43.604 --> 30:44.345
And I left there.
30:44.765 --> 30:46.186
It was Ben Newman's boot camp.
30:46.206 --> 30:47.047
We were in Las Vegas.
30:47.587 --> 30:51.791
I had a bunch of my Iron Circle friends there and had people from Uncommon Live.
30:52.512 --> 30:53.533
And it was a challenge.
30:53.573 --> 30:55.654
I was like, I've got to publish this book.
30:55.935 --> 30:57.776
It's got to get out.
30:57.876 --> 31:05.903
And so I literally went in and put it all into Amazon, did the thing and released it based off of that.
31:05.983 --> 31:09.146
Or else I probably would have sat on the shelf for a little bit longer and
31:10.291 --> 31:14.033
Um, so, you know, it just, I, I think you're totally right.
31:14.053 --> 31:17.334
We've got to continue to push ourselves and find different ways to challenge ourselves.
31:18.575 --> 31:18.835
Yeah.
31:18.975 --> 31:20.996
And, and that comes in a lot of different forms.
31:21.176 --> 31:35.602
I mean, it, it comes from having people that will call you on your shit that will push you, but it also comes from like just surrounding yourself with people that are like ahead of you, if you will, because you're like, okay, as long as you have the right mindset about that and you're not a scarcity thinker,
31:36.242 --> 31:38.105
It's inspiring.
31:38.325 --> 31:39.446
For me, it's inspiring.
31:39.546 --> 31:41.228
It's always inspiring to get around people.
31:41.248 --> 31:42.890
I don't give a shit what you've done.
31:43.251 --> 31:48.217
If you're way out ahead of me, it's inspiring to me.
31:48.677 --> 31:50.079
It makes me want to go harder.
31:50.099 --> 31:52.802
It makes me want to go home and be like, why the fuck haven't I published that book?
31:53.063 --> 31:53.503
Oh, good.
31:54.787 --> 32:01.058
because I'm having imposter syndrome for X, Y, Z reason, or I don't want to put it out because I don't think anyone will read it or whatever.
32:01.659 --> 32:04.124
Like, and ultimately none of that matters.
32:04.865 --> 32:05.005
And-
32:06.331 --> 32:07.192
Yeah, you're right.
32:07.692 --> 32:08.353
None of it matters.
32:08.913 --> 32:11.996
The challenge is not, you know, yes, I want the book.
32:12.076 --> 32:16.520
I want to get this book into the hands of every high school athlete or parent of high school athlete.
32:16.620 --> 32:17.261
And that's great.
32:17.301 --> 32:18.782
Like, I'm going to push hard into that.
32:19.282 --> 32:25.368
But the real challenge is going like get beyond myself and go, look, I have something to do to serve the people and to make an impact.
32:25.708 --> 32:28.551
And if it reaches one person, it was worth it.
32:29.211 --> 32:32.494
And, you know, you talked about getting around people that are better than you.
32:32.535 --> 32:34.997
I mean, look, this was part of the deal in October.
32:35.017 --> 32:36.318
I met Ben Newman's boot camp.
32:37.039 --> 32:39.902
The top three of the top performance coaches in the world were there.
32:39.922 --> 32:42.745
You had Ed Milet, you had Ben Newman and you had Tim Grover.
32:43.025 --> 32:43.265
All right.
32:43.305 --> 32:47.169
And you're listening to these guys and you go, you look at where they're at.
32:48.263 --> 32:51.024
And like, oh my gosh, these guys are way up here, which is true.
32:51.565 --> 32:58.588
But also you go, I'm a part of Ben's group enough to know like, there was a day one, there was a time when he was not who he is.
32:59.108 --> 33:07.633
And so to know like, if I want to accomplish things that are going to make a greater impact, you just have to start doing it, you're going to fumble along the way, you're going to make mistakes.
33:08.093 --> 33:16.397
But that's also why you surround people that call you on stuff and help you to develop and go, hey, we need to change this and adapt that and make make a bigger impact.
33:16.457 --> 33:16.617
But
33:17.157 --> 33:19.059
ultimately it's really about pushing yourself.
33:19.260 --> 33:28.770
And so, you know, going back to the disciplines of stuff, you know, I mean, I called myself out in, uh, in April of this year, I left a wedding and I, you know, I looked down at myself.
33:28.830 --> 33:32.394
I'm like, Hey buddy, we're, uh, we're a little heavier than we need to be here, you know?
33:32.734 --> 33:34.316
And, uh, so, you know, I started 75 hard.
33:34.356 --> 33:37.900
That was the first journey for me into that, you know, and
33:38.590 --> 33:41.894
So finding different ways to choose to be disciplined.
33:41.934 --> 33:45.978
And, you know, I know watching you and doing your stuff and your, uh, your ruck challenge and finishing that up.
33:46.078 --> 33:51.924
So, uh, I know you got some work to do on that, but, uh, I do, I do.
33:51.944 --> 33:51.984
Uh,
33:54.126 --> 33:56.849
But yeah, I mean, it's the same type of stuff.
33:56.889 --> 33:59.711
How can you continue to sharpen your sword?
34:00.472 --> 34:03.154
And complacency doesn't matter.
34:03.515 --> 34:06.397
I have the same thought process when you talk about those guys on the stage.
34:06.437 --> 34:08.819
I mean, yeah, those are monsters in the industry.
34:08.839 --> 34:18.748
But what I found through my personal development journey and looking at these guys is I probably have seven or eight years of track record in the space industry.
34:19.449 --> 34:21.311
mentoring, coaching, running groups.
34:21.591 --> 34:25.134
Those guys are just 10 years ahead of me.
34:25.855 --> 34:32.862
You just need the volume of work and the consistency over time to be there if you want to.
34:33.463 --> 34:41.111
Now maybe that's not something I want to do or maybe it's not something you want to do, but that's the only separator is just time.
34:42.560 --> 34:43.721
It is time.
34:43.761 --> 34:52.608
And so, you know, like I will tell you, we're as we're recording this, I'm actually in Rhode Island at Perform Better headquarters at a writing school.
34:53.169 --> 34:58.473
So I literally published the book two days ago and I'm like, you know, I published it.
34:58.573 --> 34:59.754
I'm very pleased with it.
34:59.874 --> 35:01.356
It's going to be super helpful.
35:01.376 --> 35:03.878
The feedback's been great, but it's not enough.
35:04.398 --> 35:12.847
I need to learn how to communicate better because I have such a passion that I want to be able to help people to understand why and how to make some of these changes.
35:12.887 --> 35:17.792
Not only, you know, obviously nutritionally, but mindset and the bigger shifts going forward.
35:17.832 --> 35:27.042
So finding ways to continue, like you said, to sharpen the sword and just continue to get better to not let yourself off the hook because people people need help.
35:27.711 --> 35:31.439
And you talk about you know, there's the you know, there's the big ones out there too.
35:31.479 --> 35:34.886
But there are other people in that group, the groups that I'm in, I look around, I'm like, man,
35:35.874 --> 35:41.938
rather than eight to 10 years ahead of me, I've got other people that are two to three years ahead of me and I'm, I'm, I'm want to get there too.
35:41.958 --> 35:42.699
Right.
35:42.879 --> 35:57.268
So I think that's your, that's, uh, it's, it's fun because you also, um, when you don't have that scarcity mindset, which I have battled through, you know, I was the guy that was like, if you're not me, you're competition.
35:57.649 --> 35:59.830
And that's, I'm going to fight you.
36:00.390 --> 36:05.694
And once I learned, you know, I'm learning still, I guess, to let go of that and to be like, look, I want to collaborate.
36:06.174 --> 36:12.297
I want to be able to figure out how we can work together and help each other because ultimately I know that's how we grow.
36:12.597 --> 36:15.479
And that's a big part of, of being successful.
36:16.206 --> 36:16.526
Yeah.
36:17.507 --> 36:19.047
Everyone struggles with that, man.
36:20.288 --> 36:37.956
I can tell you the faster you can get over that scarcity mindset, the more abundant you will become much faster because collaboration takes a level of maturity that some of us don't possess yet, but it is the ticket to exponential growth quickly.
36:41.037 --> 36:44.199
I deal with that all the time with business owners though.
36:44.339 --> 36:44.599
I run a
36:45.438 --> 36:48.159
big ass mastermind for fitness business owners as well.
36:48.339 --> 36:50.661
And those guys are highly successful.
36:51.381 --> 37:00.765
And for the most part, we've been able to beat it out of them now, but like they come in with that same scarcity mindset, like the gym down the streets, modeling my stuff.
37:00.906 --> 37:01.206
Okay.
37:01.246 --> 37:01.706
Who cares?
37:02.146 --> 37:04.627
Like, again, none of it matters.
37:05.268 --> 37:09.810
Like, because your business is the same that we're talking about.
37:10.190 --> 37:13.592
Like it's about consistency, reputation, and like,
37:14.572 --> 37:16.935
Nobody can reproduce you anyway.
37:17.415 --> 37:24.762
So like if you put out something and if I put something out and you take the exact same thing verbatim and you put it out, it's not me behind it.
37:25.163 --> 37:33.371
So like I've already moved past that production of things and that iteration of things and I'm on to six months ahead, right?
37:33.951 --> 37:37.815
And I am connected to my product, right?
37:37.955 --> 37:45.093
So when people get hung up on that shit, I just cannot, I can't even spend any time talking about it because it's wild.
37:45.474 --> 37:47.358
They're not going to have the same effect that you have.
37:48.609 --> 37:48.989
For sure.
37:49.349 --> 37:53.232
And this goes for everything, but I can speak specifically to fitness.
37:53.552 --> 37:57.075
Look, my competition is not actually the gym down the street.
37:57.355 --> 37:59.176
My competition is McDonald's.
37:59.216 --> 38:02.518
My competition is the kid that's not doing anything, right?
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Like getting them motivated to come in and do something.
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Like that's the competition.
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Because if you step back and look at it, my area where I'm at, we probably have 250,000 people in my area.
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I couldn't service all of it anywhere.
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I couldn't service 10% of it, 1% of it.
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You know what I mean?
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So you look at that and you're like, that's silly.
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The real thing is, is how do we use our voice to make an impact in our community in the best way that we can and the best way that we know how.
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And if there's opportunities for collaboration, that's even better.
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But really, they're not even a competition.
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There's so much else out there.
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Most people's main competition is themselves anyway and what's between their ears because they talk themselves out of doing anything before they ever even start.
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I tell people all the time, there's 8 billion people in the world.
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You only need 100 of them to pay your bills and maybe 100 of them, maybe only 10 of them depending on what you're selling.
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When you put it into that perspective, you couldn't service 25,000 people.
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even in your town of 250,000.
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Right.
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And so like, you're getting, you're focusing on the wrong things.
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If you're focusing on your competition, um, like for you coming out of a fitness space, your, your primary objective is, and your biggest obstacle is education and, and, and telling that story of education in a bleeding throat way that resonates with your ideal avatar.
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And, and,
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And ultimately, that's where that is the hardest part in business right now is catching the attention, keeping someone's attention for eight seconds long enough to tell them the story and then in the fitness space, educating them as to why they need something.
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That was always just a huge obstacle in the fitness business.
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Like, why do you need this?
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And yeah, absolutely.
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Go ahead.
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Yeah, absolutely.
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I think that's, you know, just talk about like head trash.
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This is a perfect example of head trash.
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Cause you know, I sat on it forever.
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Cause it's like, Oh, well who, who wants to hear from, from me on that?
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Um,
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But there's a lot of people that need to hear it.
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But I think connecting, finding that way to connect.
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What's your brand?
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What's your story?
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What are you doing that's unique and different that gets people's attention rather than just fighting and telling, let me tell you what you have to do.
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People want to be brought into a story.
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And so ultimately, when we look at our content, we have to produce content that draws people in that goes like, oh, that's...
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That's it.
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That's the person.
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And even if your stuff changes because, you know, the audience changes, you change over time.
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Right.
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But invite them into the story that makes it more compelling and gives them a reason to say, you know what, I want to be engaged with this person.
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I want to be connected with them.
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And then ultimately we can service them better through the products and services that we have because we're gauging it more towards who they are rather than just ramming something down their throat, which we think they need.
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Yeah.
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That's the biggest mistake people make.
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They tell their story.
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And nobody gives a fuck about your story.
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Your story is for credibility only.
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And then you need to move on to all about me.
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All about me.
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And people don't get that.
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You need to tell them real quick.
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Boom, boom, boom.
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Shotgun.
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This is my experience.
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And like...
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you see these people that drone on about their story and like, let me tell you, here's my origin story.
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I came from this traumatic background and blah, blah, blah, blah, blah, blah, blah, blah.
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And you see the temperature just leave the room.
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And like, it's great that you own X, Y, and Z. It's great that you've created X, Y, and Z, but like, how does it, how can I benefit from this?
41:52.942 --> 41:56.362
Like, how can you teach me how to do something or how does it resonate with me?
41:56.902 --> 41:59.643
And like, that's such an important lesson for people.
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especially that are trying to step into like the influencer space or like be a teacher or a coach.
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Like even as a coach, you couldn't go out there every day and talk to your kids and be like, listen, I won the Heisman.
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I ran for 2000 yards that year.
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I fucking did X, Y, and Z. Cause they're going to be like, I don't give a shit.
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Like that doesn't matter to me.
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And like,
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you know what I'm saying?
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Like, how do you show me how to run for 500 yards this year?
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How are you going to show me how to be faster?
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I want a four, four 40.
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Like I want this.
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And like, so that's super important when you're creating content and messaging and people just sometimes take a flyer on that.
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I don't know why.
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They do.
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What's in it for me.
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Like our job is to give them, you know, you, you give them enough again, like you said, to show credibility.
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but ultimately we've got to produce results.
42:54.577 --> 43:02.363
And then our story becomes about the credibility that we've given, that we receive based off of what we've done for other people, because great.
43:02.523 --> 43:04.384
I weighed 296 pounds.
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I no longer weigh that.
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So at some point I can tell you, I went from here to here.
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Awesome.
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That's about all you need to hear.
43:11.689 --> 43:15.512
Like I figured out how I figured out how to lose the weight and figured out how to keep it off.
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Okay.
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So now I can help you in that realm, you know, from an athlete perspective, I played college football, but
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What's really been my story from a sport performance perspective is what I've done for others.
43:26.260 --> 43:28.161
And so it's not about me.
43:29.122 --> 43:39.029
It's about how we are helping someone else to get a result and to be able to tell that story because it's way more compelling and someone can relate with that.
43:39.089 --> 43:46.115
A 14 to 16 year old high school girl can't relate to my playing football with Jeff Smith at Mountain College and they don't care, right?
43:46.275 --> 43:47.496
Because I'm old and they...
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They don't care.
43:48.777 --> 43:57.102
They want to know how I can help them to be like Aaron who just finished up her senior season at Wisconsin, right?
43:57.142 --> 44:03.266
Like how I can help them to be like Kate who's swimming at Butler or all these schools and places that we have kids.
44:03.326 --> 44:04.267
That's what they want to know.
44:05.438 --> 44:06.198
That's perfect.
44:06.439 --> 44:07.679
That is perfect, man.
44:08.140 --> 44:09.020
That is so important.
44:09.340 --> 44:09.840
That's awesome.
44:10.161 --> 44:11.661
Well, congratulations on the new book.
44:11.762 --> 44:15.544
Guys, go out and grab High Performance Nutrition for high school athletes.
44:15.944 --> 44:17.725
You can order it anywhere books are sold.
44:17.865 --> 44:19.186
Amazon is where I bought this.
44:19.786 --> 44:21.427
Go ahead and grab yourself a copy.
44:22.087 --> 44:24.289
Give it to your friends, neighbors, everybody else.
44:24.809 --> 44:28.771
And if you're fat, you should start eating like that too as a parent.
44:29.091 --> 44:29.391
Just FYI.
44:30.832 --> 44:33.073
Um, I'll be the, I'll be the messenger of that.
44:33.193 --> 44:37.435
Justin didn't say that you guys can love him as the trainer still.
44:38.035 --> 44:41.316
Um, but this guy's a master.
44:41.496 --> 44:43.357
He has so much experience.
44:43.397 --> 44:45.998
He has like over 20 years experience in this space.
44:46.058 --> 44:57.683
Guys, if you're looking for somebody, if you're in Illinois or in the Rockford area, um, some people from Illinois just bought this book based on some posts I made, by the way, because we have roots, but, um,
44:58.856 --> 45:00.437
Go check him out.
45:00.658 --> 45:03.380
He is leading a nationwide mission, it sounds like.
45:03.560 --> 45:05.681
If you've got a female athlete, follow his content.
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Like I said, it's helpful.
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It's easy to digest as well and implement.
45:12.206 --> 45:14.108
Justin, where can people find you?
45:15.410 --> 45:19.194
So easiest place to find me is I'm on Instagram at Coach Keg.
45:19.834 --> 45:23.558
Also, you know, threads and Twitter or X, sorry.
45:24.199 --> 45:25.740
I'm on there as well at Coach Keg.
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It's easiest place.
45:26.441 --> 45:28.523
I'm on Facebook, Justin Kegley.
45:28.563 --> 45:32.868
So that's the quickest and easiest way to find me and keep up with what we're doing.
45:34.069 --> 45:35.390
I appreciate your time, man.
45:35.610 --> 45:36.872
Enjoy your writing clinic.
45:37.212 --> 45:37.913
Keep kicking ass.
45:39.588 --> 45:41.210
Dude, Jeff, I appreciate you, man.
45:41.230 --> 45:43.952
This has been such a cool story, the reconnection of us.
45:44.072 --> 45:45.954
And I appreciate you having me on the podcast.
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And I love what you guys are doing.
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I love your family and watching you guys continue to do your thing because you're unique and I love it.
45:53.741 --> 45:54.802
And I love what you're bringing, man.
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So thanks.
45:56.184 --> 45:56.924
Anytime, brother.
45:56.944 --> 45:57.205
Anytime.
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Talk soon.
45:58.266 --> 45:58.786
All right, man.
45:58.806 --> 45:59.727
It'll be great, buddy.