S3:E11 - Wolf’s Den: Dad Bod 2.0

Please welcome to the show. All right, what do we got here?

People from all over are coming to see him.

Hey folks, welcome to the show that punches you in the face with information, but in a good way. My name is Mark Ottobre, and in today's show I'm joined by Adrian Faranda and Rhys Adams, and today we are going to be talking about Dad Bod 2.0, how gym junkies stay in shape while life gets in the way. And gentlemen, if you mind for a moment, I'm just going to share an experience that I had recently on this topic. I was on Facebook recently and I put on Facebook, men don't have babies.

Pretty accurate.

Pretty accurate, right? Men don't have babies. I got slammed on Facebook for men not having babies and how dare you. Okay, maybe I didn't put it And the point of the post was, you know, if your excuse is you're not going to the gym because you just had a baby and you're a man, it's kind of like, well, dude, you don't have a baby. And I know it's a bit of tongue in cheek because obviously, you know, as a father, you're gonna look after the child as well and you share responsibility. And I completely get that. And obviously, you know, kids, we're dads. Maybe.

Maybe. Maybe. Unknown.

The Bachelor here.

Well, you're on like season 227 of The Bachelor. That being obviously dads have a huge role to play in child's development, undoubtedly. And obviously when you have—

Did you say undoubtedly? That's a good pun.

Undoubtedly. Undoubtedly, men have a huge role to play in child's development and staying in shape and going to the gym is also something very important. And I think it's something that a lot of men out there struggle. So we thought we would make this show, two dads and a bachelor, giving you our tips of how we've made physical culture work for us, even though, you know, life, has its things that get in the way and make it very, very hard to do the things and all those challenges. So Adrian, how have you found being Dad 2.0?

Well, it's just, I think I've become probably more time efficient since being a dad 'cause I think every hour, every minute counts. So like I essentially live by my calendar. So every spare moment it's like, what am I doing in this hour? It's like, I've got this day with family, I've got this time with family, then I've got, okay, this time in the gym, I've got that time to go to the gym, I've got this time to cook and prepare.

You were in the military though, so it must be easy for you though.

Well, I mean, that's a, I hate that. Not the fact that I was in the military and that makes it easy for me. I guess that's maybe habits I've picked up from that. So basically just, but it's not easy for anyone.

Correct. But you make it, it's just a habitual way of life though.

It does, it becomes, easier, I would say, when it becomes more habits. But it's not easy for anyone.

No, you gotta be on point.

Yeah, exactly right. You've gotta be on point. Yeah, and it's, I think, yeah, that reminds me.

But what shits me to tears is when you get guys and they're like, oh, I just had a kid. So how's training? I just got a kid, I'm not training. I was like, okay, cool, I get you just had a kid. That's awesome, congratulations. But you still gotta go to work. You still gotta do all those other things, don't you? Like maybe you've got some time off, but just to say, oh, well, I'm not doing anything because I just had a kid. It seems to me a little bit like reactive and you can still do things.

Like this is the reason I'm not doing it.

I mean, to be perfectly honest, I think you probably found the same thing. Rhys, you probably haven't had this experience so much, but you know, when babies are born, they usually just want mum.

Yeah.

At least that's been my experience because last time I checked, I don't have tits. No. You are looking a little bit—

They're getting fuller. Yeah, they are.

You just, well, you were training for like an hour before the show to get that pump on.

Exactly right.

I've gotta say you are looking pretty schmick, you know?

I know, right?

Yeah, it looks good.

So yeah. I mean, for the most part, I mean, I think, you know, that ages of 0 to 1, I know for my 2 boys, 0 to 1, dad's role, you know, now my oldest being, you know, 5, since 3 years old, I found like the scale of time has been, it was all mum, but then when he turned 3, now it's all dad and it's all in 3, 4, 5. And now as he gets older, it's more and more dad. And when it started, when he was first born, you know, The thought of dad putting him to bed was like, no, it's not gonna happen.

It's 100%. Yeah, I get sent out of the room.

Yeah, what are you doing here? What, what? I want mummy. Now it's, who do you wanna put you to bed? It's all daddy. And I think, you know, as that evolves. So my point being to this point is there is time just because you've had a kid. You don't just sit around. I don't know, Maurice, what have you found in this?

What have I found? I was just gonna ask Adrian if it's the same for him. I'd like to get Adrian's take on this.

100%. When, you know, I think in anticipation, I kind of like, 'cause training for me is a very high priority. And I think that's, you know, when you're making it a high priority, then you will make time for it. So I knew when my son was born that I was just like, okay, I'm gonna see how sleep goes. I'm gonna definitely train 3 times a week. I'm gonna do this on those 3 days a week.

What were you training though previously?

Before that, what did I do before that?

Life before kids.

Was that strongman back then?

Not really, everything's just black up until that point now.

You did strongman stuff though, didn't you? Was that around?

Yeah, I think it was on the strongman strength base though. From memory, I was, yeah, roughly doing that.

Or was that after?

No, no, that was definitely before. It was definitely before. Yeah, I think a lot of strongman stuff at the time.

Hey, what do you got there?

I got some Alpha GPC.

Yeah. This, yeah, I feel if I might just put this to the camera for a second. I feel like this episode is brought to us by our unofficial Sponsors who aren't actually sponsoring us. Designs for Health, thank you, but not actually our sponsors. This is Alpha GPC. We've Alpha GPC'd ourselves about, what, 3 droplets before the show? I had 3 droplets. What does Alpha GPC do?

Gets me wired, gets my brain all tingling, ready to fire.

Do you have a scientific answer to that? No, no, you're out. Yeah, so, but basically, yeah, it's a choline donator.

Correct.

A colon donator. Exactly what it is. I've been taking this rectally, so I would assume that's the right way.

Is that why it's got a long spout on it?

I don't know.

This conversation is— And dads, that's why you should tune into us for all your colon needs. No, so getting back on this track, tell me about your, I suppose, origin stories of how you got into training.

I'm gonna put it to mainly pop culture. Oh yeah, pop culture. I credit to me joining the military is Arnold Schwarzenegger in Commando. Great movie. If you haven't seen it, probably stop this podcast, go watch that.

Don't actually stop this podcast.

How old were you when you joined the military?

I enlisted into the reserves when I was 17, so I had to get my parents to sign off on that and everything.

Oh wow. So you didn't wait till the end of school or anything?

No, I was like, yeah, I'd sign enlisted like as year 12 was coming to an end. I'm using reserves as a kind of like a little foot in the door to— because it's usually a 4-year contract when you sign up. And I was like, if I go 4 years and fucking hate this, it's going to be a nightmare. Um, liked it and then went full-time after that.

So how long were you in the military for?

10 years total.

10 years?

Yeah. Jesus.

Yeah.

And you went all around, like Afghanistan and things like this?

Yeah, most places. I went to East Timor and Afghanistan too, uh, deployment there, uh, East Timor, when I was roughly around 21. 2008, yeah.

What was training like in the military?

Yeah, it was good fun. It was, I think getting out now and becoming a personal trainer, there's a, I always kind of reference back and I was like, oh, I reckon I should have done it this way. There's where I could have improved here.

What do you mean?

Probably around, definitely around nutrition-wise.

No, no, but what do you mean I should have done it this way?

Oh, just like in terms of how I structured my training, what I was doing.

Oh, when you were in the military?

When I was in the military. Right.

From what I know now.

Probably knowing, yeah, especially probably around nutrition. So yeah, for an infantry soldier, usually the macronutrients were like nicotine, caffeine, and hate. So that was really all we fed ourselves on. So now knowing it's actually protein, fats, and carbohydrates would have made a big difference.

Pretty good.

Yeah.

Reece, you, how'd I get into training?

You got a brother in the military.

You want to know how my brother got into the military?

How did you get into training? What was your origin story?

So for me, a friend had some weights in his backyard and we started doing it and I happened to be stronger than him. So when you do well at something, you tend to want to do more of it. And yeah, it just started from there. And then yeah, just being like wrestling with friends and being able to be the stronger one. It's like how do I—

You were the skinny kid when you started out.

Yeah, so I guess that obviously, so being the skinny kid but strong and then trying to put some muscle on.

You would say you had like a physique, What do you whip up?

I whip it.

That's why you have such a strong affinity to whippets, because when you started, before you had the transformation of the physical space—

I had a lot of respect for whippets.

You were actually like a whippet.

I was a very skinny kid, yeah. Yeah, so basically on the topic of whippets, I was kind of like a whippet when I was younger. So I was 6 foot 2 and 65 kilos.

You're taller than you are now?

No, I'm 6 foot 2 now. So back when I was 6 foot 2.

So sorry, I was—

is that 65 kilos?

Hey, slow down. So, so I was like 15 years old.

Yeah.

And I was 6 foot 2.

Yeah.

And I weighed 65 kilos. So at that height, 65 kilos is quite light.

Yeah.

And then in the first year of training, I put on 15 kilos.

So are you sure you're 6 foot 2?

I am now.

I don't know, because we're around the same height and I'm not 6 foot 2. That's—

I'm taller than you, mate.

He's tall. He's taller.

Yeah, he's tall. So that is why though you have such a strong affinity for whippets.

Yeah, I can relate.

You know any whippets that got jacked after 15 though?

Hey, hey, go on Google and look, it's there.

Okay, is that actually a thing?

I don't know how real it is, you know, Photoshop's a thing these days, but there's some jacked whippets on there, right?

So, so I wanted to talk about and open up to this concept of physical culture, and if I consult one of these brilliant books that I might have made. Yes, this is a shameless plug for personaltrainermentoring.com. We ran a workshop for personal trainers, all your personal trainer needs, personaltrainermentoring.com. That's the place to be. Thanks. But what is physical culture? Well, Adrian, the mid-19th century phrase defined by the Oxford Dictionary as the sum total of society's activities and attitudes connected with physical development education. Now, the reason why I wanted to bring this up was because when you talk to a lot of people in training, they think about, you know, I am a bodybuilder, I am a powerlifter, I am a strongman. For me, uh, by the way, thanks for asking me my origin story. I'll tell you, uh, my origin story started when I saw The Ultimate Warrior— WWE, WWF back then, now WWE— um, The Ultimate Warrior ran down the ring in WrestleMania 4, shook the ropes, and then picked up Hulk Hogan. And the guy was absolutely shredded, jacked, he's the way, you know, you had the crowd captivated. He's the way you wanted to look. So for me, looking at The Ultimate Warrior as a 4-year-old, a 5-year-old, I'm like, yes, this is how you wanna look. You wanna look like a warrior. You wanna be The Ultimate Warrior. Anyway, I—

Can we include a photo of him when you're talking about that? Just so—

That's production's issues, not mine. So we'll leave that up to production. Production, if you're listening, put a photo, Reece has requested.

And a whip it too.

If you can put a whip it in as well, bonus points. Also Arnold Schwarzenegger in Commando.

Bird with the M60 or carrying the log. None with Alyssa Milano.

Alyssa Milano?

Was in that. His daughter.

Oh, was it?

Yeah. Oh, uh, anyway, Alyssa Milano, like the—

yeah, she was a child.

Is she like a singer?

No, no, she was on that show Charmed.

Oh yeah, that's his daughter?

No, in the movie.

Oh, she's actually—

she's— that movie's not real. Oh, Schwarzenegger's daughter.

Anyway, back to my origin story. Anyway, so that was a big impact. I started off as the fat kid at school called Pig Chop, picked on, all that kind of stuff. My school that I actually went to, East Doncaster, now doesn't actually exist as a primary school because it was the first school in Victoria to have to merge. And we merged with a school called Warrandyte. Warrandyte, no, I don't even know what school it is.

That's pretty far away.

No, yeah, it wasn't Warrandyte. It was something starting with W. Anyway, we became Doncaster Gardens. And so anyway, that was that. And I got into weights. Weight, I lost weight. That really, really rechanged the way mentally I related to life and I related to things. And as a result, I started doing a lot better in school. Set a goal for myself to get, you know, a merit award on my report card, which was basically half Bs, half As, and you're allowed one subject you've got to see. And I achieved that. And that really started to change the direction of my life. So it all started for me with training. It all started as the catalyst was losing weight, doing something that I thought, looking at myself differently, changing my identity. And then essentially that instigated the intellectual change and then me go off and achieve other things. And that was really the beginning. So I suppose the reason why, then I got into bodybuilding and I think some of you know, I came last at my first bodybuilding comp and all these things. But I suppose the point that I'm getting at here is when you do get into these things, you ascribe a meaning to yourself as I am the bodybuilder. And that was for me for a long time. I wore that hat of being the bodybuilder, and it was a very damaging one because, you know, when you are the bodybuilder, you're in this world of— and the hat, you know, to be truthfully honest, it never really fit. It didn't fit. I wasn't a bodybuilder. I didn't really fit into that lifestyle. I was much more than that. So introducing this concept of physical culture, really the reason why I want to bring it up, you want to bring it up, is because you can have a— let's examine the meaning first of all. It's the sum total of society's activities and attitudes connected with physical development education. I think that's something that we should all strive for, is to have a continual physical element to your life that is also interwoven with a social element. And I think that's where going to the gym brings a lot of people a lot more happiness and a lot more connectivity, because when you go to the gym, it's not just about going to the gym, you know, I'm doing the workout, I'm solely getting a better body. You go to the gym, you meet people. I met you through the gym. Hey, I met you, you know what I mean? Like it's, we got into training and you establish connections, friendships, and often those friendships and connections last a very, very long time. So it's having this idea of physical culture in your life. And I think to the topic of what we're talking about today, which is, you know, dad bod 2.0, I think really like having that is essential. And obviously that's something you wanna pass down to your kids as well of that idea of your body, you only get one body. Your body's gonna be with you for all of your life. You know, you're not gonna get get a new one. And the way I think of it is it houses your physical, sorry, your spiritual essence. So if you think of your body as the vessel that's housing your spiritual essence, and as the Egyptians would say, matter without motion is, sorry, matter without spirit is meaningless and spirit without matter is motionless. So obviously they need both. And that's where, you know, when people go to the gym, they feel very much a connection or a spiritual, it's their meditation of sorts in a sense.

That's exactly how I would say it as well. And that's how I, a big mindset shift change that even brought me to this place in Enterprise and asking you for a job here was that it was—

Feel free to use the actual name of the place like as much as you like. It's just Enterprise Fitness.

Enterprise Fitness.

The more you can insert the business name inside of what we're doing today, the branding is, yeah, top shelf. Thanks.

Do you want me to go from the top there?

Yeah, from the top, please.

Yeah, well that's what brought me to Enterprise Fitness in the first place. It was that connection to the place. I remember 'cause I started off as a Wolfpack mentoree here. And I remember from the first seminar I walked in and I saw everything in here. I'm like, oh, it's a small space. But you look at it and everything has its exact place where it needs to go. And it was like the most, you walk into any other gym, no way it's like laid out the way this is. Like this is bang for your buck space. Like if you had the space of let's say a big commercial gym or a big box gym, it would be like 10 times better. It was like everything was precision measured and you could tell that from like anyone who knows anything about training. It's like, okay, I know he's got those specialty bars there and he's laid them out that way and he's fit that bench in there and it's just like completely maximized on space. And it's someone who does take that pride and appreciation in it. And it was like, it's what's kept me here. It's like the, it's this whole thing is a spiritual journey into physical culture. It's like, it's not like something that, yeah, I need to do that. Oh yeah, I should get in shape. It's like, well, I can't not be in shape almost.

And I really feel like being in shape or at least having a practice of physical culture essentially helps you be your best.

Yeah.

And that's the thing with training. When people say, you know, I just got a new job, I'm not training. It's like, well, I just, you know, I had a kid, I'm not training. It's like, well, for me, I don't feel I can be my best if I'm not training.

Yeah.

You know, and that might be a psychological disorder of some sort, but I feel like it's not because I'm actually giving to the wellbeing of my body, my physical self and tuning that up to make sure that I can, my spirit can house the body that I'm in, can house my spirit to live its most fulfilled life, if that makes sense. So when life gets in the way, I think that's when you really need to actually double down get up earlier, schedule, plan your day. It forces you to be, I think, a better person. It forces you to be more productive, more efficient, more effective. Uh, Reece, on the other hand, has no idea what we're talking about. He's just looking at us blankly like, what's this?

No, I totally agree. Like, going to the gym definitely enhances every part of your life because it's that, you know, when you're in the set, it's like, you know, do I do this extra rep or do I just, you know, throw the towel in? So it definitely makes you continually want to like do better in all areas of life.

Yeah, there's nowhere else where you're finding that, that I guess that, that drive and just going somewhere internal almost. It's like, you know, that, that you're grinding that extra rep out and it's just like squeezing everything and it's like, okay, just fatiguing. It's like, have I done enough? Can I do more? And then you start to question that with everything else you do. Can I do more? Can I do better? Where can I like, where are the gaps here? Where's that? Where are the leaks? Where can I tighten everything up? Where can I make me more efficient at doing this?

So I've got one for you, Adrian. Yeah, in the military, right? I would imagine that you were put through some very brutal training.

I definitely had a few that stand out. Yeah, okay.

Yeah, what's one that stands out?

Oh, there was, um, there's two that come to mind. One was this, um, though, so usually there's support courses that you do for, um, so in, in the infantry that is like specialized, um, as a part of the unit.

One was just for the podcast.

Yes.

For people who know nothing about the military, what is the infantry versus—

Oh, the infantry are the guys who do all the hard work and everyone else is just rubbish. That's pretty much— that's all you need to know.

They're grunts, aren't they? Yeah, that's what they are.

Just the gunslingers.

Were you a paratrooper as well?

Yeah, I was a paratrooper for 4 years.

I heard— I met a paratrooper once and he said—

Is it me?

No, it wasn't you. It's when I was teaching it there.

Yeah.

And he said, if you meet any other paratrooper, tell them they're fucked. Okay, yeah, I'm delivering it to you. Okay, uh, yeah, was that it? Okay, well, the reason why he said you're fucked is because— because he said my knees are so fucked, his exact words. And he said, you know, with paratroopers, essentially it's the equivalent of jumping off a 2-story house when you land. And you do that like multiple times a day and you just—

no, not multiple times. I did 21 jumps. Overall over a 4-year span.

Okay, so multiple— they might not just have liked this guy.

Yeah, maybe the test dummy regiment.

Yeah, yeah, yeah.

Um, you know, it's definitely hard on the body. Um, I've definitely had some rough jumps, um, you know, either too windy, um, or, you know, colliding with people under the plane because I was too lazy to kind of drive out the door. It's a hard one to explain.

What do you mean drive out the door?

It's like, um, it's like a static line. So essentially you're just in lines of people and everyone's just running out of a door. So it's just like, you know, it's like, all right, so you're usually meant to leave a bit of spacing, but no one really trusts the Air Force and that they're going to put— drop us on the right, like, LZ. So everyone's like, okay, there's only a limited bit of land here, let's all just run out the door. So you're just kind of stuck behind each other. And one, I had a real heavy pack and I was kind of— I was the first one out. So you're meant to kind of drive out with the leg and the slipstream of the plane kind of catches you and pushes you in the right path. And I just kind of fell face first out, and so did the other guy on the other side, and we kind of collided under the back, and I just went, ah, and kind of just got winded. And then after just the parachute opened, everything was fine, but I was just kind of sorry. We both kind of smiled and then landed safely, so that was fine after that one. Another one was it was too windy, so this was for people who were training to dispatch. So a dispatcher is just making sure everyone's getting out of the door okay. So you've got a line of people, so we just needed us, we were called stooges, essentially just running out the door and not practicing. Just feel it like get them getting a tick in the box. So it's like you have to get so many people out of the plane to get this qualification. So it was like their last day of training and they needed to fit X amount in and it was a very windy day. And I remember it was like this CSM, he was the guy running the course.

CSM?

Oh, he just runs the course.

Okay.

So he is just the guy in charge. So they're usually like 20-year veterans in the, uh, and he was just like this whole— he's kind of like, you know, he'd smoke a pack a day and had that real raspy voice, kind of like classic military, um, like drill sergeant you would expect on a type of like American type movie. Anyway, there's the, um, they get a call for the wind and usually it's like over 15 knots or 10 knots is too fast from memory. And she's like, the girl who was, um, getting trained, she's like He's like, 15.

And she's like, and she's like shaking his head.

Yeah, that's not the knots. So, so he's like, that's not the amount of wind because it was too fast for us to jump. And he, and she's like, gives him the one just under. So she says 9, and he's like, oh, so we got out and I hit the ground and my parachute was essentially just dragging me across the ground. So I kind of pulled my hip on that one, and everyone was just like limping off the ground after that. So I had to like, um, so My parachute was dragging me, so I had to unsling that and that kind of—

So you're actually pretty lucky in a way to get away as unscathed as you did.

I would put that down to training as well. I think, you know, I used to like doing heavy deadlifts, heavy squats. I think deadlift saved my spine a lot from a lot of pack work that I did in there. Like my back—

What were you deadlifting back then?

The highest I got when I was in the military was 220.

Yeah.

And so it was just really, I was just keeping it, it was just all strength-based work mainly that I was doing.

Yeah.

What was the experience that stood out? Was that the actual experience that stood out? 'Cause when I was going, where I was going with this was—

Jumps-wise, probably, I know I've got a few.

No, 'cause I was gonna ask you what was the most—

The painful-wise in terms of—

Yeah, like what's something that's pushed your body? And I can share mine and then we'll go to Reece. But what's something that's pushed your body past that like, made you a hard man, punished you. He's wearing a Punisher t-shirt for the audio. But what's punished you, Adrian?

One was the, uh, definitely there was this, um, this pack march we did, and it was, um, the end of this kind of, um, this heavy weapons course.

Can you just explain what a pack march is?

Pack march is you just have a pack on your back and you just walk for stupid amounts of time. That's—

what's a stupid amount of time?

Um, let's say this one was just 20 kilometers, but it wasn't the distance that was the issue, it was the weight. So we essentially each had about 2,000 rounds of ammunition that made our packs weigh about 80 kilos.

So you had a, you had a, um, a Reese on your back. He weighs about 80 kilos, close to the 90, but okay.

Um, on top of that, you had to carry machine gun equipment, which added, you know, each part of that— tripods, you know, tent— that's another 10 kilos on that as well. Um, so, and that we're sharing around.

So it's a lot of weight, actually.

It was a lot of weight. We did it overnight because it was hot days as well. So we started at night and it took us nearly 12 hours to get 20 kilometers. We're walking that slow. So I just remember like looking at the ground and just remembering one foot in front of the other. And it's like, that's all I was thinking for the whole 20 kilometers. And it got to a point where I was just like cramping and seizing up beyond belief. And like you'd get down and you'd need someone to help pick you back up. And then there was guys like who, because it was dark as well, you get too close to the edge of road and just falling over, then you're having to pick up as well. So it was just like, yeah, it was 20 kilometers of that and I was sore for a good 4 days after that, like walking, like saddle soreness. And then there was another course. This was probably just, this was probably harder.

You used to saddle soreness, aren't you?

Yeah, yeah, right. Too much riding, really.

Too much riding.

Yeah. Another course was like, it was pretty much a 24-hour, just physical challenge. So it started off us essentially just running away. So it was like we're getting attacked and we had to flee back to a certain point, and that was about a 5-kilometer run. So we were just kind of— we took a pretty cruisy route, the guys I was with, because we kind of knew it was coming. So we just kind of went and hid in the bushes for a bit, and we just strolled back and took our time because we knew. And then after that, that started, and then it was a like a 24-hour just torture. We essentially had to carry these Zodiac boats up 5-kilometer beach, which is a very slow process. The same thing happened again, started cramping up by the end of that.

Then we needed some of Mark Schaus's KTS Solutions electrolytes.

100%.

We also stock them at Enterprise, just in case. Just email Amelia or info@enterprisefitness.com.au and we can hook you up. Anyway, if you're in the military, definitely call us. Back to your story.

Yeah. And by, by about, I don't know, Probably about a good 12, 10 hours into that one, I remember kind of falling asleep while again doing a long pack march. Not as heavy this time, but I remember it was like I was so fatigued, dream and reality were blurring. And I could, like, things that were happening in my dream, I was seeing things that I wasn't actually seeing in real life.

Mirages.

Yeah, just like mirages. It was just like random stuff too. It was just like, just made no sense.

And then I'll look back and it won't be there.

One was, it was just like a wheelbarrow in the middle of the bush. Bush and just full of—

the idea was that you're gonna jump in the wheelbarrow and someone's gonna—

and the other one was like the Pope just in the middle of the road. Yeah, he just had that big stupid hat on.

What does the Pope mean to you, Adrian, at that time?

It didn't mean anything.

It doesn't mean—

it's not a religious experience. It was just— it was just like it was a religious experience.

Yeah, the Pope visiting you when you were about to—

I didn't feel like I was all holy or nothing. I was just like, what the fuck is the Pope doing here? Yeah, but he was gone quick.

Got up the hill quicker than you did.

Um, yeah, but after that, that was again another few days of soreness and recovery. But, um, yeah, those are two that probably stand out.

How do you think they've, uh, shaped you as a person?

Um, at the time it was just very annoying. It's very hard.

Yeah, but I mean, when you look back now on those moments, it's like—

yeah, it's like it was a rite of passage at those times. I guess it was like something you knew people had done before you. Um, so it was just like, yeah, it just feels good after. After the fact, definitely. Just like a hard gym session feels good after the fact. It's like, fuck yeah, I got through it, but I reckon I could have done better on this. And yeah, maybe that time will come again when I try that again.

But when you look at like something like that, 'cause obviously, you know, we talk about the bell curve a lot with a lot of different things. And there's like a little bit no effect, there's an optimal effect. And then obviously with the military, you're on the complete other side of the extreme of exercise where it's not actually about a result, it's just about mental toughness.

Yeah, and I think sometimes it's probably pushed that to that point. That limit outside is probably where they're, what they get wrong is where it's like everything's gotta be a smash session. So it's like everything's gotta be difficult. Everything's gotta be challenging. Not like let's build and construct and make sure we're moving.

There's no performance time.

Yeah, no performance. If they looked at it more like—

Well, sorry, everything's performance. So there's practice, training, performance.

Yeah, yeah.

They're not actually training. Everything's just performance.

Yeah, yeah, yeah. It's like, yeah, let's build. And I think if they took the ethos of like, How do we not make these people break in training when they're doing that hard stuff? Like do that hard stuff. Yeah, we need to not just build up to it, but build a good foundation. So these guys, so we get longevity out of them. I think that's—

Get them doing the deadlifts, but not get them doing the deadlifts for like absolutely infinite reps.

It's like, no, you're gonna get shredded. Not CrossFit, but somewhere just like get them training. Like, I guess like if you manage it like a football team or an NRL team or something like that.

So with training being, I mean, having that experience that you had when you're coming to the gym, I mean, I imagine that there's nothing that you could do in the gym that recreates that kind of training.

No, unless I was, you know.

Do you miss it? Like that level of?

Fuck no. What the fuck would I want to do that again? I've done it, done, done. So done.

Yeah.

Do you think everyone needs to go do something?

Oh yeah, I definitely don't think everyone needs to go do it. I think it's good if you really want to physically challenge yourself. Maybe it's not for everyone. Like maybe not some gen pop just walks in and is like, fuck yeah, I'm just gonna go for this 80 kilometer pack race.

Well, a lot of people are, you know, giving up?

Yeah, 100%. Yeah, people tapping out all the time. Yeah, yeah, but no one wants to be that guy. Yeah, yeah.

What would happen when they tapped out? Like, say you're on that 20K pack march.

Yeah. And so it would be like, you know, it's like whispers later. It's like, fuck, that guy didn't fucking complete the stop. Guy's a bitch.

But would they just go back to camp kind of thing?

Yeah, they'll just be like— most of it would be like injury, but even then it's like, you soft cock. All right, it's like you're fucking— your femur sticking out of your leg. It's like that. You're Wrap that up, man.

You'll be all right. Should be all right. Should be all right.

Yeah. So yeah, it was like, even if it's like, yeah, it was like pushing beyond the part of broken was, and that was like, you know, a big part of it as well. It's like, if you're sore, you still keep going.

And it was just like, other than your hip, did you pick up any niggles or anything like that from doing it? Yeah.

What happened to your hip?

Hip? I've always just had tightness in lower back, hip, around that.

But that's not necessarily attributed to the military?

Yeah, not necessarily. It's probably just a— Yeah, in case any lawyers are watching. Yeah, exactly right. No, I don't know if that is a compound of all that or it's just a compound of all my training. It's just like, who knows? But I wouldn't say directly related to that. Yeah, I mean, there was no one incident that I think— I did break my ass actually on a jump. Oh, did you?

Yeah.

What do you mean?

I landed on my ass.

Is that with Tom?

What's that?

Or Bill?

No, no, I just, um, yeah, I went on a jump.

So you broke like a coccyx or something?

Yeah, and I just, I never got it scanned, but I couldn't.

Tom broke it and then Bill broke it.

That was after the fact.

And I couldn't sit right for about a year. I'm like, like, why are we just finding out about this now? Like 15 games and I'd be like, I have to stand up, this hurts too much. I never actually got it checked out because I was afraid I would get discharged. And like, that fact of like, I don't want to lose this, it's like, I'll just suck it up. Because I was like, yeah, it might be a more serious spinal injury, so I don't want to get in trouble. I don't want to get kicked out.

What were you scared of fucking up?

What's that?

What were you scared of losing?

Yeah, what do you mean?

You said you didn't want to lose this.

What were you scared of getting kicked out?

Oh, getting kicked out of the military.

How many years have you been in since you did that?

I did it in about 2000 and 2011 or 2010.

How many years in was that?

Um, when did I get in? Yeah, enlisted 2007.

So you're only a couple years into your 10-year journey, coming up to the end.

Yeah, yeah.

No, you weren't.

You would have been like halfway.

No, 4 years.

7, 11. So 4 years.

So 4 years in.

So he'd just done his first lot.

Yeah, but then he went another 6 years.

Yeah, after that. So he didn't want to go out after the first 4 years.

What made you get out?

Um, oh, we just weren't going to war anymore, so I was like, oh, this isn't fun anymore.

No, really?

Yeah, there's a— just waiting around barracks, just do fuck all. It was kind of—

uh, what year was that that you got out?

2014, I want to say.

2014? Yeah, you're still in there for a long time. Yeah, yeah. Hey Reece, is there anything that comes to mind that's pushed you? Obviously probably nowhere to the— no, no, the same degree as this guy, but have you had a training experience where it's like really pushed you and made you rethink and reshape your training?

No, probably the most challenging thing I've had was like when I was comp prepping. So comp prepping is great because it's not like— I wouldn't say it's like having a child, but it forces you to be more time conscious because you have so much to do in the day and it only often gets more and more. And then you have to just sort of still fit everything in. So that was probably like doing— it got to the point where I was doing 90 minutes of cardio morning and night, training as well. Clients. So that, that's probably the most mentally challenging, just trying to fit everything in. And, you know, food gets lower and lower. But then physically, the most challenging— I haven't really thought about this, but just when you said it, I'm like, the thing that came to mind was rugby. Had this psychopathic coach, and we would do like a hollow body hold. I didn't know what they called at the time. He just said, lift your legs up and do a crunch. So, so we're holding the position, and he goes, now punch yourself in the stomach. And we would do do this. I don't know how long, like, it felt like probably a couple minutes.

But what age group was this?

Oh, maybe under 16s. And we would do it for as long as he said, and then if someone stopped punching themselves or wasn't punching hard enough, we'd have to start again. So, so that was that experience.

Can we list that as a hollow hold punches? That is a new exercise. See, see, one hollow hold punches, because it was for hardening us. Yeah, fair It works very hard. Yeah, I'm thinking about it. Yeah.

Oh, that's, that's really bad. That's punny. That's punny of you. Yeah, my, my one was when I, um, competed for the first time in 2004, and, um, I really had no idea what I was doing in terms of competing. Like, I was training twice a day, doing cardio, um, weights, and then my calories probably would have been maybe 900, 800. It was fuck all. Like, I wasn't really eating anything at all. And then just the prep was so long, and I just got to a point where I got so skinny and emaciated. Like, I was really— like, if you look at it, how long was it? Starving myself. It's probably a good year, uh, probably 9 months, like, to a year. Yeah, because I had this coach at the time.

900 calories that whole time?

Yeah.

How heavy were you when you started and then got on stage?

I think I started at about 85, 80, 85, and then I got down to 68.

Oh man.

And the dumbest thing I've probably ever done was when I did that prep and wait for it. So the guy I was getting prepped with who's not around these days, I don't know what he's doing or where he is, but it's kind of a blessing and a curse, you know, one of those things.

Not ruining anyone else's life.

But he said, you know, bodybuilders dry. And you gotta remember, I was like 19, 20, right? So I was very young and gullible and naive and all those kind of things. Just, I wanna compete, I wanna do well. A coach who says do this, you're gonna You know, and he— so he goes, all right, bodybuilders got to dry out, they've got to get rid of the subcutaneous fluid. Um, what you got to do is, um, 4 days out of the show you're going to go— no, 5 days out of the show you're going to do it for 4 days. You're going to go to a sauna, um, you're going to stop drinking water for 4 days, and you're going to go to the sauna on top of that for 4 days in a row. So like, I think about some of the dumb shit that I've done like that, for example. I'm like, you know, I was very fucking lucky.

And still training.

Very, very—

still training as well. Yeah.

My best guess, very lucky that I got away with that. The robustness of the human body is a marvel. But yeah, so I stopped drinking water for 4 days and or just sipping as he advised. And then I was going to the sauna as well on top of that to hashtag dry out. Probably the worst 4 days. But yeah.

Did you get dry?

I don't fucking know. I looked like an Ethiopian kid. That's what I looked like. You've seen the photos of me. I was just so skinny and gaunt. Like there was nothing. The machinist, you know, like it was pretty bad. 68 kilos is pretty bad. I put on 14 kilos in 3 days after that comp. So, you know, from the fluid retention, like, you know, it's like straight away. Um, and you still get your shoes on? Oh yeah, I think I could. That was— yeah, but you come to think of it, I think my shoes were actually a bit sore at the time, you know, like what's all— why are my joints sore? And you gotta remember, this was like pre-Facebook, pre-really like any, any social media. It was just, um, I thought this is what you did anyway. Like the following year I had a friend, I was pretty bummed about it because I was like really quite obsessed with competing. I would have done anything.

Focusing on that one, you know what I mean?

Like it was, um, it was 2 years of him kind of in my ear, like because I think he started, uh, helping me out in like when I was 17 because I went to the gym. And then, um, he's like, oh, you know, you should compete in this and this and this. And anyway, it's just a terrible experience. And then I remember him saying to me and I'll be there at your comp, I'll be there at your comp. And then 2 weeks out of the comp, he's like, I have to go on holiday. And I was like, oh, but are you going to be able to come? 100%, I'll be there. And then 3 days before the comp, it was like a Thursday night, I remember it, um, calls me up. And it was interesting because my mum was in England at the time. He calls me up and he's like, oh, I can't come to the comp. And I was like, oh, I didn't know what to say again. I was like, okay, whatever. Hang down the phone, started crying, like bawling my eyes out. What the fuck do I do? I've just worked so hard, I have no fucking idea what I'm doing. So I rang up my cousin. Cousin's like, come over and she'll help me out. She what the fuck she was doing. But, um, drove over. I remember I stopped, I parked, I cried, and then I drove to my cousin's house. Like, I was pretty devastated at the time. Anyway, I competed, um, did it, and I was definitely that guy on stage that you like, that guy shouldn't be on stage. Came last, um, and I think for me that was a real catalyst of, you know, this isn't going to happen not only to me again, but this isn't going to happen to anyone I know. Because if someone comes into my contact, in my care, for comp prep, I will take care of them above all else and make sure this never happens. So for me, that was a really big event because I often think, what if I came first that day? You know, I probably wouldn't— you know, at Enterprise, we've coached over 250 champions. You know, I remember there was a phase when I was coaching, and Reece probably remembers that, where like when I was at Doherty's, I was getting competitors from flying into state like every week for me to do their comp prep and then they would win and I have the, you know, Miss Tasmania and the Miss Adelaide and then the Miss Victoria and it was like, fuck, you can't get better than this. But I think, you know, if I nailed it then, like I would not have any of you guys, like in terms of Team Enterprise producing the champions, the systems, all these things that we have today that we get to enjoy. It came out of that real pain and that was a physical experience for me where I had to really dig deep and go, well, I don't want this to happen to anyone else. And I really had to study hard, learn hard, And that's actually what led me, because, because it was actually undoing the bodybuilding mentality. Because, you know, I didn't look like a bodybuilder, you know, at 68 kilos. Like, I was a guy went to the gym, but it's like, I wanted— I thought this is like what I wanted. And I, then I competed again in 2005, did somewhat better, um, because I got the advice of Tony Doherty and did a hell of a lot better, I should say. And then for that 2 years, uh, between 2005, 2006, 2007, I competed again in 2007. And then after that, like, I really struggled with like, who am I? And that's where I really started to fall into like physical culture and understand what physical culture is. And it's not just about, you know, powerlifting, strongman, bodybuilding, gymnast. It's you enjoy physical activity above all else. And as a bodybuilder or as whatever, you're allowed to do strength training, you're allowed to do CrossFit if you want. Like, not that you probably should, but you're allowed to do, you're allowed to do these exercises, you're allowed to do different things, you're allowed to think. And that actually brought so much so much more eloquence to my personal training career. 'Cause now I was looking at people going, I'm no longer a bodybuilder. I'm not just gonna do leg press with you. I'm gonna get you mobile. I'm gonna get you strong. This is what you need. And was really able to deliver a much more complete, well, a complete package. And that's at the same time I got into the work of Weston A. Price. And when he's, for the podcast, was a researcher a dentist/researcher. And in the 1920s, 1930s, he went around to 15, 14, was it, isolated cultures and looked at how native cultures ate and then brought that back. And he found that they're all lean and quite muscular. And it's like, well, the physical culturists, you know, nutrition does have a big part in that because if you want to get the most out of your body, you want to feel, and this is why I hate the like, if it fits your macros kind of thing, 'cause it's not like, if it fits your macros is approach of what can I get away with? Deal with, whereas my approach is always about what is optimal. Yeah, how can I live my best life? What is the best fuel for my body? How can I optimize my expression? And in saying that, it's like, well, if I want to be my best physically, then I'm only going to eat the best foods. So I'm going to look for organic, I'm going to look for pasture-raised produce and all this because I care about that, because I actually want the best and I want to be my best. So that— because this— I only get one body, right? So So that's my little rant.

Yeah, it comes down to you like what that value is and it's like, yeah, it's like that's what I want. I'm making this a priority to do it this way. I'm not like people will have a default of eating takeaway every night because it's like, oh, I'm busy at the moment so I'm just gonna eat shit because that's what I know almost. It's not, yeah, no, it's like, no, it's like I'm busy. This is why I need to kind of double down.

Correct. And because you're busy.

I need to prepare more. Yeah, I need to prepare more. Yeah, not, that's like, ah, fuck it, I won't prepare because I'm busy. It's like, no, I need to, no, I need to double down now.

That's when you need to be your sharpest. Yeah, you need to be extra sharp when you're busy because you're under the pump.

So yeah, it's like the person waiting for the perfect time to comp prep. It's like, no, there is no perfect time. Set the date and make it like a reasonable date to get there. And it's like, yeah, let's start this process. And like you're saying, it's just like, It's like, where can I find the time? It's like, makes you so good at time management. 'Cause it's like, where are those gaps? Where's that 15 minutes? Here I could get a walk in. That's, you know, X amount of calories. That's, you know, according to my steps, let's get that activity up. All right, I can train this time. I can train that time. I know I need to go to sleep at this time. I can wake up now. Like, you know, it's like, it's all that. It's just makes you—

So I'll give the definition, my definition of physical culture just before we move on. It's to be a physical culturist is to promote wellbeing and physical education with a frame of constant and never-ending improvement. That's my personal definition. And the reason why I share it, 'cause I believe that's what the definition of actual personal trainer is as well. And it's to teach physical culture. What I wanted to just change gears into was what advice do we have collectively for the dads? You know, they've just had a kid. What, I've just, I'm your client, right? I've just had a dad. I've just had a dad. Just had a dad.

What was his name?

Vince. So I just had a kid and time management is tough. What do I do? What expectations should I, I'm a gym junkie. I usually go to the gym, but now I'm feeling like I need to take some time off. Like what advice? Talk me through it. What goes through your head?

I guess coming here, they are making time for it in a way. It's like we're sitting down and it's like, okay.

But no, they're not coming here. Let's say it's like—

Okay, it's just anyone. Yeah. It's like, well, do you like, do you want this?

It does start with that, eh?

Do you want this?

So the first question would be like, what specifically do you actually want?

Do you enjoy doing this?

And it's like out of it, like do you actually want to train or you—

Do you feel like you have to because it's a pressure someone else is putting on you? Is it 'cause your wife said, oh, you're getting a bit tubby and you feel like you need to do something or do you genuinely want to keep doing something about it? That's where it's like, it's what physical culture is to me. It's like, it's just who you are. It's not, and that's how you get long lasting results. It's not, I don't ever see a workout or something, oh, I have to do that at that time. It's no, it's like, when can I work out? It's like, okay, I'm gonna work out at this time. I find it unfortunate that I don't have enough time in the day to train all day or physically capable of training all day. It's like, I wish I did have that management, otherwise it's what I would do. It's like, I know I need rest and recovery as well. So I want to make my time most efficient as well.

Nothing better than when you go away on like a strength camp and you do like twice a day sessions, they're the best.

Yeah, and it's like, but you know, that's not, you know, you can't do strength camps all the time.

We're going to bring our strength camps back, the Enterprise strength camps.

That'll be good.

They're fun. Yeah, yeah. No, I, yeah, I think you answered it beautifully, Adrian, is really it starts with, do you want this? Yeah, like it really does. Hey, yeah, it's like, do you want to stick to them? Because if you don't, then that's not like that, oh yeah, I need to.

It's like, that's, no, no, I have to. I can't not do this. I can't live without this.

Yeah, but at the same time, it's like, don't use is don't use your situation as an excuse, even though, you know, there's things that might come up in your life.

And yeah, there are legitimate things.

You gotta— I think for me, the way I— and again, I'm just going to speak personally, like, I had some situations with my second born, um, when he was born that were very, very challenging. And I would say that I would not have got through them if I did not stick to my routine.

Yeah.

And, and what is my routine? My routine includes training. Training. Um, I think I would have got into a very dark place, uh, having not— and I mean, I remember like when my son was born, the week before I was training with Tyler Cosnett, one of the great master coaches here at Enterprise. Um, I maxed my high bar squat at 175 kilos, and the next week I was scheduled to do 180 kilos on my high bar. I went in the next week, I did 120 kilos. That's how stressed, lack of sleep, lack of food, lack of everything. I struggled with 120 kilos even though the week prior I did 175 5 easily. So it's not saying that necessarily you, like, life circumstances, you're going to PR every single week because that's often unrealistic. But I do think as we're talking about physical culture, there is something to be said about developing a routine that when the— and this is the way I see it— when the world goes to shit or your world goes to shit, you still have something in your life where you go, no, you know what, I'm still in control even though like everything seems like it's burning, like the world is burning. And let's face it, for some situations the world is burning. But I think if you can just, you know, darkness cannot exist even with one candle is lit kind of thing, right? If you just light that one flame, there's still light in the room, right? And you can't get rid of that.

So it comes down to my two, probably I would say the two sexiest words words in the English dictionary. It's discipline and consistency.

I thought you're going to say reset.

I'll take it.

Yeah, you multiply that by time and then it's just like, it's all going to work out. It's like, yeah, it sucks now, and some people will take that hit as like, you know, ah, this has happened to me, so fuck it, it's all gone out the window. It's like, okay, I'm going to use this chance. Maybe I'll back off. Maybe it's what I need to back off a little bit at the moment. I'll still get in, I'll still do my reps. I might reduce the weight, I might reduce the length of the session, might reduce the intensity I put into it. And it's like, so I can pick up again in a week's time.

Yes. And for me, some of it was just simply coming in.

Yeah.

At an hour, I'm going to do an hour. I know I need to warm up, and then I would be really tight, my body would feel like shit. An hour of mobility.

Yeah.

And then I'm done.

Yeah.

You know, it's like, but, but the important thing there was, as you said, when I was able to, I was able to pick it up.

Yeah.

So much, like, like nothing happened, because I was still in my routine where I think a lot of people, they they let it go and then it's their routine's gone. So now they have to establish their routine again. And then they're also physically not as strong. So like, oh fuck, what's the point of this?

And then it's even harder to go from 2 weeks to 2 months and it's like, but it's not that, that 2 weeks is nothing. And it was like they're doing nothing, then it's 2 months of doing nothing. And it's like, it's hard for me not to train. It's hard for me to not come in the gym. I don't like getting, like if I ever get sick, I was sick for a week and it was hard. Like I would have to go out for 20-minute walks otherwise I'd just go insane.

Train.

I just feel like I'm like this battery that just keeps filling up and like spilling over, and I just need to get rid of that energy, otherwise I'm just going to explode.

Yes, and you're a lot more happier person when you train too.

Yeah, exactly, always. And that's why I always kind of create that my training is like the foundation and everything kind of fills in around that as well. Obviously, if there's prior things I need to prioritize, there's things that need to be prioritized, but there will always be time for those training sessions, even if it's, as you said, a 20-minute walk. Even if it's 20 minutes.

And I think that's what's lost in today's society is that real aspect of physical culture, of, you know, drawing back and going, right, well, um, and I think, you know, for the most part, I think kids— you need to get your kids exposed to, yeah, we're going to go to gymnastics, yes, we're going to go to jiu-jitsu.

This is the thing that you do. It's not like something you have to do, it's just what we do.

Yeah, you need to learn, you learn maths, you learn how to do jiu-jitsu, you learn everything, right? You know, uh, if you're learning Italian, you're also going to learn gymnastics.

Gymnastics.

Yeah, like it's the physical language of the body and everyone, you know, really needs to take time to do that.

And what we already enlisted our son, he's 2 and he's in gymnastics already.

Yeah.

And, um, yeah, so it's just like, I'd say like critical. Yeah, it's like, yeah, we, um, you know, backflip him before I know it.

My 5-year-old started, uh, jiu-jitsu today. He, uh, he loves it.

It's great.

Second, second class. We're looking forward to seeing if Liam Fitzgerald will run for his money now.

We had a roll, roll with him in no time.

Yeah, yeah, you gotta love it. Same Shout out to Liam.

How many years until he gets those cauliflower ears?

No, jiu-jitsu is very, um, very safe in that regard because it's non-striking.

No, no, cauliflower ears from the rolling, isn't it? When they're like rubbing. That's what it's from.

It's not getting punched in the side of the head.

I'm no jiu-jitsu expert, but I'm pretty sure you don't get—

because you get them in rugby as well. Yeah, in rugby you get them in the scrum because they're rubbing in the scrum.

Yeah, it's mainly, mainly, uh, you're gonna, you're gonna get them from like boxing and MMA. Yeah, for sure. But jiu-jitsu is pretty, um, but jiu-jitsu, you're rolling, aren't you?

Yeah, yeah, yeah, you get it from rolling.

Yeah, yeah, I'll take your, um, your word for it.

Yes, just keep an eye on this. Watch his ears.

Well, on that note, let's take a quick break and we'll be back. Hope you've been enjoying this conversation. Uh, after the break, what to expect? We will be playing the one-word game with a twist. and we might even get into some more rants. See you on the other side of this one.

Do you want me to music outro?

Yep.

Here's the Wolfpack, here's the Wolfpack, Reece and Mark and Adrian on the Wolfpack.

Not our official theme song.

It is now. It is official theme song.

Hey folks, I hope you're enjoying this episode of The Wolf's Den. Hey, are you looking to get in the best shape of your life? Are you looking at competing?

Sure am, Mark?

The folks here at Enterprise Fitness. We've trained over 250 first place winners in a variety of disciplines, mainly the physique sport.

So bikini, how many before and afters, Mark?

Thousands of before and afters, not hundreds of thousands, thousands of before and afters, quite literally thousands of before and afters. We've changed many people's lives.

Are we sponsoring our own show?

We are sponsoring our own show. That's exactly what's happening. Thanks for telling the focus. So Enterprise Fitness, if you want to come train with us, the team here at Enterprise Fitness, it's Melbourne personal training. Training.com or email info@enterprisefitness.com or give us a call 1300 887 143. That email again, Adrian?

Info@enterprisefitness.com.au.

And the website, Reece?

Is www.melbournepersonaltrainers.com.

That's the one. Our other sponsor is personaltrainermentoring.com. Are you a personal trainer? Are you looking to grow your career, get better results for your clients, grow your business, visit personaltrainermentoring.com. We have a free trainer value pack or a free trainer pack transformation pack valued at $500, which includes—

What's in that pack?

Thank you, Reece. It includes 3 ebooks all around growing your business, doubling your rates, getting 15 high-paying clients in 30 days. And the other one is the 5 most expensive mistakes personal trainers make. And also, if that wasn't enough, also included a full video e-class of how to structurally assess and screen screen your clients.

I've seen that personally. It's of quality.

Yeah, it is of quality. It's the exact screening procedures that we use here at Enterprise Fitness, which is the overhead squat test, clap test, and can't tell you the rest because you gotta download it. It's personaltrainermentoring.com.

I can't recommend it enough. I started off as one of your mentors— mentorees.

Mentorees.

Mentorees. Yeah, you fell in love with the place and fell in love with Mark. Thank you.

For the audio, I just reached over and touched his face. Personaltrainermentoring.com, go visit it.

Welcome back to the Wolf's Den featuring Reece, Mark, and Adrian.

Thanks folks, welcome back to the Wolf's Den and thank you Adrian. I always wanted a theme song. Thank you.

I noticed that what this is called Dad Bod 2.0. So what happened to the first Dad Bod?

Waited an hour into the podcast to ask that question, Reece.

He's really proud of himself.

I was waiting for the punchline and it just I think Mark came up with it, the Dad Bod 2.0. I think the idea was that Dad Bod was like the soft body guy who got comfortable, you know.

Was that ever you, Adrian?

What's that?

Was that ever you?

No, no, no, no.

I've always been hard-bodied.

You might want to add the body part there.

Body, yeah, that's the body part. It's always been hard.

Very hard.

Hard-bodied. Bodied. So, um, yeah, Dad Bod 2.0 is the, uh, not letting, you know, life get in the way of it, uh, doubling down when you do get to that point. I felt like I doubled down, definitely.

Um, and he became Dad Boy. Dad Boy.

Dad Boy.

Dad Boy.

Like the worst superhero ever. Teenage pregnancy man. Teenage pregnancy. Dad Dad and he's a boy still. Sorry, I'll, uh, I'll pitch this to Marvel Studios.

The great new Avenger coming soon, Dad Boy. Oh, if he doesn't make it, he'll join the Justice League.

Yeah, definitely, those losers.

All righty, well, um, with that, does that answer your question?

Are we close?

Let's, let's get into the favorite part of the episode that we all love to play. It's called the One Word Game, and we've come prepared this time with some scratchy notes. Look at that for production value. All right. So the way, the way we're going to, we're going to work this one this time, we're going to do it a little bit differently than what we've done in the past. Instead of going around in circles, we're going to gang up. Start with Adrian. It will be you and I, Rhys. I'm going to say a word. I'm going to say a word, you're going to say a word, I'm going to say a word until all of our words on our list are exhausted. And Adrian, it's one word slash one sentence, one phrase, one rant.

Do you want to know what's on the tip of this? Like what's about to come out? I don't know if you're ready for it. I don't know if I'm ready for it either.

I don't know, but we'll see. And yeah, you know, we might have to—

yeah, we'll probably have to do some solid editing.

Solid editing. We can put the beep beep beep beep in our—

Yeah.

Hit him. So the military.

Okay, um, yeah, uh, former job. Current program. Current program, uh, I think I'm doing, um, Project Shredded as Fuck. It's a BPAC one, it's good fun.

Uh, Jocko Willinks.

Jocko Willinks, um, yeah, inspirational. That guy's awesome. He's just, um, yeah, if no one's heard of him, go check him out. He just gets shit done. Follow him on Instagram. He just posts a photo of his watch every day at 4:30. It's pretty cool.

Current nutrition? Current nutrition? Current nutrition?

Playing around with keto at the moment just for shits and gigs. I'm no—

How are you finding it?

Yeah, not too bad. Not too bad. It's hard to get that much fat in.

Not too good either.

Not too good.

Well, not too bad.

Did you have a better experience than Mark Ottobre?

Well, I've only just started. It's been 2 weeks in.

And you're doing cyclical keto, aren't you?

Yeah.

Yeah. So you put carbs around your workout?

Not yet. So I'm doing—

So just on the weekend?

Refeed on the weekend, 1 meal, and then seeing how that goes. So yeah, it's— Yeah, I haven't—

So carbs just from vegetables, that's it?

Yes. Yeah. Just mostly leafy green type stuff. Yeah, so I'm just having a go, see what it's like.

See how much protein, carbs are we talking about?

Geez, off the top of my head, I was having about 225 protein, 200 fats, carbs sitting around 54, 50-odd.

Yeah. So you eat a lot of butter and ghee and coconut oil and olive oil.

It's hard to get that in. I won't hit 200 every day.

Are you checking ketones?

No, not yet. I'll check. I've got to get my hands on a blood Commodore. So here we go.

You might meet you. I, I went, oh, Dad Bod Nutrition.

Yeah, Dad Bod. Yeah, 2.0, 2.0. It's here. It's just Dad Bod is now—

it's underneath the, uh, Punisher underneath the Punisher t-shirt. Yeah, there it is.

Yeah, it's built on, built on iron.

Side Shaft.

Side Shaft. Side Shaft just thinks Robin Cock.

I was watching.

Moving on.

What the fuck is that?

I was watching Joe.

What are you talking about?

Can we please elaborate on side shaft? Slide shaft? I was watching the comedian Joe—

what's his last name? I was watching Joe Rogan and he, on his comedy act, yeah, he was talking about, you know, how girls do side boob.

He said, what if a guy was doing side shaft?

So I just wanted to get everyone's opinion.

Dropping cock was accurate. All right, it was accurate.

Reece Adams.

Reece Adams. Side shaft. Oh, I got a side shaft now. Fair enough.

Favorite food.

Favorite food, hamburgers.

Liam Fitzgerald.

Liam's small. In height. He's got—

Not his side shaft.

Not his side shaft. Least favorite food. Liam's?

No, yours.

Mine?

Your least favorite food.

Oh, my least favorite food. Food. Let me think about that one. I would say probably the most, I think, honestly overrated one is donuts. I just think it's overrated. It's just a ball of fucking flour. So shit. And they just mostly just put shit on top of them now. Overrated. Fuck donuts.

Comfort food.

Comfort food.

Hamburgers.

Oh, I don't really have a comfort food. There's nothing I really rely on.

Um, I think that you smother all over your body late at night when you're—

it's peanut butter on my sideshell.

Uh, sloth.

Sloth. I'm useless. How are they still alive? I don't get sloths.

It's a good point.

I've never thought of that. On an evolutionary path, how has that thing lasted so so long. It's, um, yeah.

Uh, James Kelly.

James Kelly. Um, hard to understand sometimes.

Favorite type of music?

Um, I'd say rap. I'll do like rap. That's what I like to listen to when I work.

Which rapper are you?

Um, oh, I like a bit of Logic at the moment. He's pretty good. Lyrics, rhythmic flow, you know, all that cool stuff.

Favorite supplement?

Favorite supplement? Alpha GPC, even though I don't really know what it does. It's just magic in Bottle.

Vegan cats.

Vegan cats. Oh, cruel. It's cruel. Don't make your cats vegan.

Tyler Cosnett.

Tyler Cosnett, tall. Ice cream. Ice cream, delicious.

What flavor?

I'm all about that salted caramel.

Yeah, me too.

I believe he already asked you though, current training program. Yeah. Yeah, he did. All right, so I'm moving to my next one. This is my last one actually. When the world ends, Adrian is—

is a nomad. I'm just going to cruise around riding a motorcycle.

Like Mad Max?

Yeah, like Mad Max style, but on a motorcycle.

Basically Mel Gibson.

Yeah, basically Mel Gibson, except less racist.

What would your name be if it wasn't Adrian?

I really like this one. This is one I recently, for shits and gigs, put into the Wu-Tang Clan rap name finder.

Right.

So, um, and it came up with Daswami. So I'm gonna go with that.

Okay.

Daswami.

That would be—

That's all I'll be known as.

Yeah.

Daswami.

Can you spell that for us?

Um, D-A-S-W-A-M-I.

Okay, what else you got?

No, that's it.

That's it. Down. Let's give Adrian a round of applause. Yay! All right, Reece.

Oh, you pick on me?

Yeah. Oh, you want to pick on you? Let's go pick on you. Let's stop picking, we're just gonna ask.

You know, a friend told me what racism actually stands for in the Urban Dictionary.

What's that?

Do you know what it stands for?

No, I don't know what racism stands for.

Can we please look this— can you get it, Adrian?

I don't have my phone with me while we're going through this.

He'll put it up on the screen, but we gotta, we gotta say it for the audio. Yeah, so we'll We'll come back to it. Yeah, we'll park that as a note and then we'll come back to that one with Reeceism. All right, Reece, you ready?

Let's do it.

A guilty pleasure.

Oh, that's— come on, Mark, you can't put me on the spot like that. All right, I guess guilty pleasure, uh, my rice cakes with peanut butter and jam.

Oh yeah, the teddy bear picnic.

Eggs.

Nice. At night.

I thought you were gonna say fertilized. I was hoping he was gonna come up with that.

That's why you have children and I don't.

That was good.

Because I don't fertilize my eggs.

Sodium.

Sodium?

Yeah.

Great pumps.

Yeah, juicy. What's your favorite program that you've ever ever done.

Can I change that to toughest program?

Yeah, but it's your favorite.

Favorite.

It's just one that always comes to mind. It was 8x8 and it was 69 sets and it was over 6 days. So it was like 414 sets for the week.

Wow.

And yeah, it's disgusting. So I—

8x8 over 6 days. So every day you trained 8x8?

Yeah.

Yeah.

And it was 8x8x8x8x8. What do you mean?

Like, so there was 8x8 and then there was 8 exercises of 8x8.

So imagine 8x8 traditionally. It was A1, A2, B1, B2, C1, C2, D1, D2, and then the E was like your calves or abs.

Just why not?

How long did that take you?

About 2 and a half hours.

Yeah, that's, uh, solid.

That's good.

Uh, favorite supplement?

Probably, uh, personally I really like the digestive enzymes just because I I personally have always had good experience with them.

Rhys, I really want to know this about you. What's your pet peeve? Like, what annoys you?

I don't think I have an obvious one. I just like, I don't know, to be treated as an equal. So I guess when I'm not, that's probably a pet peeve.

Oh, that's, yeah, it's deep.

Deep nights with Rhys Adams. Carb up for Carb food.

Carb food.

Ooh. Favorite carb up food?

Cereal. Exo Crunch or actually Exo and maple together.

Ooh.

Now you're living large.

Magic tricks.

I enjoy them.

Okay, cool. What's your favorite magic trick?

I don't have any specific ones, but I enjoy a good show.

Okay, good. Brendan Wang. Brendan.

Magic tricks.

A great guy and very entertaining. Good to be around.

Great guy. So Brendan, if those who haven't watched the show, Brendan lives with Reece. Brendan, hi, we love you.

Incredible pair.

Incredible.

Mine's— what's your opinion on the sun? Friend or foe?

Friend in terms of very pleasant, but foe in terms of make, like I get burnt quite easily. So really I just got a different shade of white. So for me, other than the health benefits of the sun, I don't see the benefit of going in the sun to get a tan because like for me it's a waste of time. I can't get a tan.

You melt.

Like my next question, what's your favorite favorite flavor of ice cream?

Salted caramel.

You can't have any.

Lactose intolerant motherfucker.

I can have the dairy-free stuff.

There's some good stuff out there dairy-free. Least favorite body part to train?

Oh, probably, probably calves or arms.

You don't like training arms?

Just don't like training them?

No, not anymore. Ever since I hurt my shoulder, I just, I have to do single arm stuff and it's just so time consuming.

Occlusion training.

Very, very painful but enjoyable.

Like childbirth.

You guys would know, I don't know that one.

I wouldn't know that one.

Because I didn't deliver a baby.

My partner was out of that very quickly.

Were you guys in the room?

Yeah, it was exhausting.

Which end were you at?

It is hard for guys. We had to like, I had to like sit around for for a while and couldn't get much sleep because she kept moaning.

Which end were you at?

This end? Oh no, I stayed to the side, off to the side.

Oh really?

Off to the side, yeah.

I think it's the other end. You didn't see it?

She ended up being cesarean, so I did get to see it come out.

Yes, I saw that too.

It's awesome.

Yeah.

Wow.

Yeah, it's like from Alien. I got photos. We won't share that. No, never mind.

I think you're going to pop that off.

Hello.

Any, any other?

Food.

What about it?

What comes to mind?

Fuel.

Yeah, I knew you were gonna say that.

Favorite bodybuilder?

I wanna say, oh, I like, really like Kevin Levrone.

Oh yeah? Yeah.

Why?

I just think what he achieves in short periods of time, it's very impressive.

Them genetics.

Favorite body part to train?

Legs.

Favorite movie?

Billy Madison.

Favorite chick flick?

I really like, um, the one with the, the black guy and he does the titty dance.

Um, yeah, Terry whatever his name is.

Terry Crews.

That's the one. Yeah.

Okay.

He's quite nice. Is that it?

Yep.

Uh, well, uh, Last one. When the world is ending, Reece is riding in my sidecar, counting macros, enjoying life. Oh, there you go.

Enjoying life and everything else is falling apart. Oh, I can relax now. Okay. Favorite staff member.

I knew I was going to get hammered on this one. I knew.

I already said the answer to that one.

So, um, you've already seen the answer to that one.

I'm gonna elect myself.

Okay, you dick.

Well, it's like, can't really— no comment otherwise.

Okay, fair enough.

There's, um, David's pretty good though. David's pretty—

I knew you're gonna say you wanted you, the U2.

He's my brother.

Yeah, I know.

So I gotta say my brother.

Favorite restaurant?

Oh, um, Palomero is very good. Palomero, uh, favorite restaurant. Just talking to the mic, you're getting a cue. Favorite restaurant, uh, the video photographer. Uh, Palomero. Palomero, am I saying that right? Or Viedemont. Viedemont.

Where's Palomero?

Palomero is—

Is it the same price as Viedemont?

No, no, Viedemont is much higher price. Uh, Palomero makes steaks, Argentinian steaks. Um, where is it?

South Bank?

Do they have a dress code?

No, there is one on South Bank.

Yeah, it's really good.

And not really because I went in there with powerlifting socks, um, and I ate there with my powerlifting socks just after a big deadlift workout. Uh, it's Where is it? Like Chinatown? If you keep going, oh shit, keep going down Chinatown, what street's that called? Which Chinatown?

Which Chinatown? Are we in the city? Are we in Box Hill?

We're in the city.

Where are we?

We're in the city. Not Lonsdale. I don't know, but Palomero, the one off Collins, off Collins, whatever that street's called.

Yeah. Okay. Comic alter ego.

My comic alter ego? Yeah. His name's Cram. It's Mark spelled backwards. And I feel like the Cram the Crusher.

An actual character? I made it up.

Cram the Crusher. He's the opposite of Mark. It's Mark's puppet. He's the alternative dimension Mark.

What's his superpower?

Well, he has blonde hair instead of—

That's not a superpower.

Well, I'm going to say what's his superpower. Well, his power can be that— I don't know.

He does everything the opposite of what you do.

He can grant wishes.

This is so degenerate.

No, except he can grant his own wishes, so that's pretty cool. So you can basically have any superpower that he wants.

That was a disappointing answer.

Well, I feel like, I feel like if your superpower is that you can grant your own wishes, you can have any power that you want. It's infinite. So yeah, that or, um, Professor Xavier's powers, I think would be pretty cool.

Oh yeah, okay. Yeah, just reading thoughts.

Yeah.

Favorite food?

Favorite food, probably steak. Yeah. Cooked well. Cooked.

Yeah.

Yeah. Cooked well.

You know, rare. Like medium rare. But a good steak is. You can't go wrong with a good steak.

Okay. It needs to be cooked.

Yeah. And butter. I probably have to say butter is my favorite food. Butter. Because I do.

What about steak and butter together?

Yeah, Steak and butter. That's good. And a little bit of dark chocolate. Like 80, 90. Yeah.

Not on the steak.

No, no, no.

What's your trainer pet peeve?

Oh, Not paying attention to exercise execution.

Okay, I like it.

Yeah, thanks.

Favorite program that you've done?

I really liked 753753 Waveload. That was fun. Yeah, let's go with that. Your—

Let's go funniest staff member.

Oh, have to be Jaden Younger.

It wouldn't be fair if I didn't ask you this as well. Okay, but Sideshaft.

Joe Rogan?

Sideshaft. Um, Enterprise Fitness.

Or should I say coming up on Instagram soon?

Uh, Enterprise Fitness.

Not on the Enterprise Fitness account.

No, no, no, no, that's the word.

Oh, Enterprise Fitness, the leaders and the pinnacle of all things personal training.

Yeah, good. Sounds like an amazing place.

It is an amazing place.

Thanks.

Whippers.

Reece Adams.

Reece Adams. I was like, yes. Staff member with the best hairline.

Oh, oh, hairline, dude. Reece Adams.

Fuck, that's not a receipt.

I had 3 setups there and you didn't name me once. Okay, I've been waiting for you to mention me. I thought that was the one that I was going to get mentioned.

Adrian Veranda.

Thank you.

He knew the answer, he wanted to just ask it in so many different ways.

I knew it was going to be one of those ways.

Kanye West.

Kanye West. Um, I like his music.

You're a big fan, that's why.

I like his music, I like I like his music. I'm not a big fan. I don't wear like Yeezys or anything like that. I don't wear his like fashion stuff. I just like to put it on sometimes in the gym.

That's good stuff. Yeah, he's, um, lyrical genius.

I'm a what?

He's a lyrical genius.

Uh, yeah, he's pretty good, but yeah, I think Eminem's probably more lyrically genius inclined personally. I like his lyrics a bit deeper. Sorry, Kanye, I still like your music.

It's Kanye's listening.

It's always M&M listening together.

Hack squat machine versus reverse hyper.

Well, the hack squat machine wouldn't fit where the reverse hyper is, in case you're wondering. It just, it's not going to fit. So that's why we've got the reverse hyper. And also the other thing is, if you can squat, then you, you know, it's not really a substitute. You've got to look at functionality. So there is no other way to mimic what the reverse hyper does. So the reverse hyper gives you low load from the reverse of obviously hyperextension, putting it directly through the glutes and the hamstrings. Whereas a hack squat, I mean, obviously is very similar to a normal squat, and you can get the same stimulus from a squat. Like, yes, it's different machines, different angles, all this kind of stuff, but when you're not efficient space-wise, it's not efficient space-wise. It's not like— I was really looking at what movement patterns do we need to incorporate more of, and that's how I came to the conclusion of, like you said, I get a leg press. Yeah, but why? We're going to teach people how squat. Yeah, it's not a movement pattern that you need to learn how to do, a leg press. Whereas reverse hyper is a completely different movement pattern to everything else.

Yeah.

So if I want to train that posterior chain in that direct movement, then I need a reverse hyper. So to answer your next question, what other piece would I get next? It would not be a leg press and would not be a hack squat. It would actually be a standing leg curl.

Ah, I like it.

Yes, that would be the next piece because it's very hard to mimic. And I'd make sure I'd get a cable one, not a plate loading one, because a plate loading one, the strength curve is not correct. Like, 'cause when you come up—

I have to look at it.

On the plate loading leg curls, single leg, there's not enough tension at the top. I know some companies are putting like the lever arm further out so you can put plates so that it fixes the strength curve problem. But most people, most companies just put the lever arm exactly in the same place. So when you curl it, there's no real tension at the top, which is the opposite of what you want. You want most tension at the top. So this is where if you use a cable standing leg curl, you're gonna get a lot more tension on the strength curve. So machines is all about strength curve. Strength curves. You really got to look at where the pressure is applied because that's going to have the biggest impact of how much weight you have to use.

You're always looking at when you're purchasing a machine, how it's designed, if it's, you know, got that right effect.

Oh yeah, correct. Yeah, absolutely. And, and this, when you said before about measuring, I actually measured everything. I measured the, the longest pieces of equipment, and the longest piece of equipment is the seated row. And I measured 2 centimeters out of that, and I measured a line and said, right, this is where all the on movement, if that makes it machines in the one spot. So there's no movement that's created. So you can chuck all the machines in a line and no one's gonna get in each other's way because they're on the machine, right? So that's why the space and the functionality works so well. And also a lot of other, I suppose, secret recipe things.

And wanna know a fun fact?

Yes, sure.

I actually, do you remember this? I actually, 'cause you sent me the measurements and I put 'em on paper, remember? And then so you could move 'em around.

Yes. Yeah. So when we started, we got out an A4 piece of paper and we measured all the machines and we made like little blocks. And Reece is like, you know what you should do? He had really good ideas. Like you should make little like blocks and do it on a piece of paper. So we got out a floor plan and moved everything around.

Because imagine putting it somewhere and being like, oh no, I don't actually want it there.

Yeah, you've got to move it.

I've done that before.

Yeah, yeah, yeah. You don't want to do that. So yeah, good. Questions?

It's brilliant.

Yeah. Vegan cats.

Oh, vegan cats. Yeah, that's cool. Why would you? Cats are meant to eat meat. To eat.

I agree.

I just wanted to educate the listeners that there's no such thing as a vegan cat. You gotta give them meat and stuff.

Oh, look at him, it's funny. I saw that.

Yeah, yeah.

They're miserable.

They've already got one foot in a grave.

Sounds mean. Yeah. You're done, aren't you?

I'm done. Oh. We doubled up on a lot.

I've got a good one for you.

Okay, sure.

Favorite book for PTs.

Favorite book for PTs.

It's meant to be a shameless plug. Just say your books.

Oh, oh, sure. Favorite books that you've created. So go to personaltrainermentoring.com and download your free Trainer Transformation Pack, which includes 3 of my eBooks. They would be my favorite books. Yes, yes. I like where you're going with that question. Thank you for the shameless plug.

And once they download those, what else? Which other book would they get?

They would get, they would join Wolfpack. And then in Wolfpack, they'd get all my course material and the hundreds of hours on the course website, which has over now 350 hours of videos and course material from me, and you are on there as well, and a variety of different presenters like Andrew Lock, Tony Doherty, Sebastian Oreb, Bob Guel. The list goes on and on and on. So they could get that resource, they could get the videos of the courses that have gone on.

Andre Benoist on there as well.

Been filming since 2016, and we've ran, what, 25 days on average, 20, 25 days on average per course. Like year in terms of the courses that we filmed. So it's a lot of filming plus all the group calls that happen every month plus all the one-on-one calls that I've done and put up on the site. There's a lot of stack of that. So it's like the PhD for personal trainers who are really looking to step up their career.

I would arguably say there's so much content on there you can't get through all of it.

Oh, you won't get through it. It's the Netflix for personal trainers. So the whole idea is that when you're on the couch and you really want to grow your business and you're sitting there and you're like, all right, what do I watch tonight? It's, well, click on. I need to learn about business. I need to learn about sales. I need to learn about nutrition. A drop tab, take you right there.

Yeah, okay, I'm gonna do sales today. I'm gonna sales mindset. Let's have a look at that.

It's not necessarily expected, but you know, over the next couple of years, or years, over the next couple of months rather, I'll probably be developing, when I say probably, I mean I already have developed Sales Mastery, which is a whole course where trainers can go through and teach them the exact how to sell. And I've developed Marketing Mastery as well, which trainers can go through and do the actual course and learn the actual whole system of that. So Sales Mastery is available on personaltrainermentoring.com. And then I'm developing Nutrition Mastery, which is The art of consultation and how to actually consult as a trainer. And then we're gonna be doing training mastery, which will be more of a face-to-face. There'll be some online, like training mastery and, sorry, nutrition mastery and sales mastery. Nutrition mastery isn't developed yet, but training mastery, sales mastery is. So those two will be completely online. Training mastery, there'll be a big component of that where we'll be offline as well because you need to learn training. And then there'll also be rehabilitation of how to screen, assess, interwoven into that as well. So yeah, big things happening. And basically it's an all-in-one resource for trainers to basically wherever they're at to essentially help them out. Because I suppose I'm solving that void in myself of, you know, when I was a trainer getting started back in 2006, you know, I didn't have anyone. I made a lot of mistakes, lost a lot of money, didn't earn a lot of money. And, you know, I want to raise the standard of personal training worldwide. So this is what I'm committed to.

To. Awesome.

And Adrian, you were a mentoree, so how was your experience of the website?

Brilliant. That's why, you know, it's what brought me here. I love everything he does. Like I said, we, as soon as I walk in the doors.

He hasn't got Stockholm syndrome?

A little bit, maybe. Yes, it is good. I like Mark Ottobre.

That is the right, I'll give you some food tonight.

No, it's, you know, like I said, as soon as I walk in here, it's like we're talking about, it's like a spiritual thing. This was the place I wanted to make my church. Church. This is the, um, you know, yeah, this is it. Like you said, it's very thought out and everything he did, he's very careful in everything he does. And yeah, in terms of— it's just perfect.

Probably the nicest thing you've ever said to me.

It's the only thing that I'll ever say to you.

Um, final thoughts, gentlemen? Just have that on a tape recorder. Yeah, remember when you said that nicely to me? Do you remember? I've got it. But final thoughts, gentlemen.

Final thoughts, I guess, what would Dad Bod 3.0 look like?

Me. No, no, Adrian competing is Dad Bod 3.0.

My next comp. Dad Bod 3.0, then 4.0, then 3.5, 6, 0.0. Yeah, final thoughts, I think it's not being, your why being bigger than your excuses. You know, if you want this, go after it, make it a priority, stop piss fighting around.

Yeah, well, my final thoughts are everyone has the same amount of time. We've all got 168 hours in a week. And I think you really quickly early in the piece, you should identify yourself as you either have more time than money or money than time. And this is irregardless of how much money you have, it's you either you have the money to say allocate to a personal trainer or you have the money to allocate to food prep or you have the time to do your own food prep or you have the time to write your own training program. So you need to choose which one it is for you. Are you less time, more money or more time, less money? And once you make that choice, I think for me things start becoming a lot clearer 'cause let's say you say, I don't have the time but I have the money. Therefore you have to make a choice that I'm gonna invest in these things rather than spend the time doing it.

You might spend money on like someone to do your meal prep for you.

Correct, because you take responsibility. Like this is the realms of what I'm working with. So I think that as a frame of decision-making can be very, very helpful for people. And then again, it just comes down to time allocation and looking at your schedule, looking at your diary, booking in the non-negotiables. If you're breaking those deals, ask yourself why are you breaking those deals? And it might mean that you need to have a buddy, a personal trainer to meet you at the gym at these particular times so you can stick to the things. Anyway folks, I'm getting the signal. One last thing for me.

For me. So something I just thought of, like for me, if I don't book in time for me to train and I end up training more and more clients and not training myself, I end up being a worse coach because I've become very irritable. So that's just a thought that I just had then.

Irritable like a bowel. Like IBS, IBS, except you're IPS, Irritable Person Syndrome. IPS, yeah, Irritable Person Syndrome. Look it up, it's a thing. Google.

If OBS was a person, it'd be Mark Ottobre.

And on that note, thank you for watching The Wolf's Den. This was Adrian's first episode and consequently last episode on The Wolf's Den. No, but seriously, folks, we hope you have enjoyed this episode with Adrian, Reece, and myself. Till next time, folks, train hard, eat well, and supplement smart.

Isn't it sleep smart?

No, no, that's Reece.

Okay.