Podcast Player Coming Wednesday April 24
TIMESTAMPS
00:00 Summary Snip
00:45 Introduction Sean Spire Aspire Labs and Crossfit
02:39 What Sean likes about Crossfit
05:19 How old can you be and still do crossfit?
07:07 Jake Paul or Mike Tyson?
09:10 What does your ideal gym have in it and how close are you to that?
10:15 What recovery protocols do you wish were available
11:52 What have you seen go wrong when someone did not have a coach
16:20 Is there competition in crossfit?
18:27 What do you think about the statement “No Pain No Gain”?
24:12 What are the traits of someone successful in crossfit competition?
28:00 How important is someone’s “Why”?
31:38 What is the best time and opportunity for someone to start crossfit?
33:00 How much community is there in the crossfit gym?
35:19 Final words of encouragement
39:25 What is the two minute rule?
41:19 How to contact you
RESOURCES
- Get James Clear’s “Atomic Habits” on Amazon
- Visit the website aspiresportslab.com
- Aspire Sports Lab on Instagram
- Sean Spire on Instagram
- Aspire Sports Lab on YouTube
- Watch this episode on YouTube
- Listen to this episode on iTunes
TRANSCRIPT
Coming April 24th 2024
We all need to push ourselves, whether that’s mentally or physically. You need to push yourself in order to evolve, and you need that slight overload in order to get better.
You are listening to the Dr. Haley Show the podcast dedicated to helping you optimize your health. Each episode, there will be an interview or a message to help you discover better health. We will be featuring health radicals on the show to bring new ideas to the table as well as doubling down on key fundamentals to support you living your best life. Your host is no other than the founder of Haley Nutrition, Dr. Michael Haley.
This is the Doctor Haley Show podcast and today I have Sean Spire from ASPIRE…labs, and crossfit. Yes Sean, is that two different businesses What do you got going on Yeah So it’s ASPIRE SportsLab and ASPIRE Crossfit, essentially we do group training and one on one training Our group training is Crossfit We are a Crossfit affiliate. I write all the programming for it but it is traditional crossfit where we do mobility we do some strength training and we do some high intensity interval training as well kind of a little bit of everything within our classes Like I said we’re Crossfit affiliate. And I kind of branded it as ASPIRE Sports lab Could is it kind of is my own brand It’s my own thing we do more than just crossfit We do a lot of different training especially for kind of bias towards endurance athletes from the sports side but really just trying to help everybody mostly, life wise Just get them moving from the sedentary individuals that haven’t moved for a long time to elite athletes will have you know, five to ten people on a yearly basis do a full Ironman triathlon marathons half marathons, So kinda plethora of things and that’s why I kinda branded it as ASPIRE sports a little bit of everything in there Now I think those things are crazy Have you ever done a marathon? Yeah I’ve done quite a bit of marathons. Yeah Yeah Wow I’ve done a bunch. Yeah That’s awesome. and I like how you talked about everyone’s at a different level And for some people it might be they can’t put their shirt on anymore…And they have to retrain muscles or get back in shape and improve their flexibility or whatever the case is Can’t, put their own pants on Yeah they have to lasso, their foot and hope they hit it and Yeah So getting back in shape strength, flexibility balance coordination. One thing I like about crossfit it kind of incorporates all of those things naturally. Correct? Correct And especially myself I came from a swimming background. I swam my entire life and what turned me on to crossfit, this was probably two thousand eleven when I kind of got interested in it I was done swimming I swam in college I was done swimming. And so much of my life was based on time. And I knew on a daily basis exactly where I was from a time point of view whether there was a hundred freestyle a hundred butterfly two hundred butterfly was my best event. But day to day exactly where you are in training compared to your best times, as well as kind of what it should be, what I should be doing this set at or what I should be doing this particular workout at And that was one of the things I was kind of lost in fitness. When I got out of swimming and I stopped swimming competitively. I had a hard time just going to the gym and body building or doing three sets of ten or bicep curls. And I just like to track my progress better And that’s kind of where I found Crossfit is yes it is a mix of everything which I always loved, being a swimmer and cross training. But I also like to the component of…every workout we do or the vast majority of them has some sort of metric component because there’s so much beyond health and fitness than just your weight or your body fat or your muscle mass those are metrics that we can look at And then obviously from a health standpoint of view we have blood pressure and, blood work and hormone levels Those are all great Right But there’s also in terms of fitness massive amounts that we can still track, and that’s what turned me on to Crossfit that We tracked everything every Maybe it was a weight I used maybe it was a time I did a particular workout or maybe use the amount of repetitions that I did in a particular workout. And I enjoyed that Not only going back and repeating that workout to see if I was a little fitter than the past, but going back and just kind of knowing where I should be day to day and kind of have a gauge of how should I pace myself? How should I look at this workout and say how I can get my best potential out of it And that’s what I think the sports component of our sports lab comes to be is even when you’re that sedentary individual that I first meet and I always see their shoes tied on one side because they can only reach on one side to tie their shoe because they don’t have the flexibility in order to go down to their foot. It just brings a component…to fitness and to their their health as well that it’s not just focused on their weight It’s not just focused on a metric or BMI which is a terrible metric Right in many ways, but it just gives them a kind of a Whether they were an athlete in the past or not it makes them an athlete again which is really cool And I think helps accountability and the sustainability of their fitness because they need to do it They need to find something for the rest of their life It could be just walking but it kind of gives you a little extra something to strive towards. Yeah How old do you think someone can be and still participate in athletics…cross fit trainings Yeah Where’s their humility at? Is their humility high? Or are they gonna just walk in and try to do the same things that people a third or half their age are doing? That is probably the hardest part about…what we do, is that our workouts are challenging, they’re intentionally challenging, and we want you…be your best self. We want you to compete with yourself My maybe not every day but we want you to try hard Sure And that’s when the humility component comes into. Because we can have someone that’s never done anything and walk through our doors And as long as they’re humble and they’re able to go do the workout at their own pace or to their own abilities, there’s no age limit We have two two members actually that just hiked hundreds of miles this past summer in Italy. And they actually had friends leave their trip because they couldn’t keep up with them hiking and they’re in their mid seventies. And…But they’re humble They come in and do what they can do or do what they should do according to their bodies and their own limitations. So the answer is there’s no real age limit and there’s an old adage in crossfit that and I believe within our business and in my fitness is that…It’s for everyone but not anyone. And…or anyone but not everyone. Because yeah it’s it is for anybody Anybody can walk in our doors and and do it but you need to be humble. You can’t do necessarily…what these other people are doing You can’t do what maybe you did when you were in the marines thirty years ago You know you have to know your body now and know that little games little progressions are massive…within their own fitness journey. You know it seems like the perfect time for me to ask you this Mhmm. Jake Paul or Mike Tyson…funny enough I don’t follow sports that well. I do sports I am athletic. And when it comes to those individuals I don’t really follow, Jake’s journey obviously I know who they are and and Mike Tyson but I don’t know I don’t have a good answer for you because I don’t follow it enough to actually give you a good answer sorry I’m I’m there’s a there’s a few categories on jeopardy that you would think I should be really good at pop culture is nothing I don’t know anything about what’s currently going on in a lot of ways. And in sports weirdly enough I don’t follow as much as you would think I would Well I think it’s gonna be an entertaining event. But Mike Tyson is I don’t know fifty eight fifty nine years old or something like that Mhmm I can relate to that He’s essentially my age. Mike Tyson’s a lot older mhmm But still man What an experience boxer? But now you’re looking at also the it’s age versus experience as well in a lot of ways And that’s that’s with life Sometimes inexperience is a good thing Right We don’t overthink things We, are very humble to new ideas. And will try anything but at the same time that experience if you’re very experienced at something sometimes that’s the advantage of knowing what your lane is what you should be doing and not going outside of that and being more successful because of it Right Right So I think it’s What’s better experience or or ability I don’t know In this case, Here’s my take on it Yeah From a boxing perspective, experience Mike Tyson…he he has a solid guard. And his punches come from his guard Yeah they move it from the bottom He uses his whole body into it Mhmm. Jake Paul has this almost like this Like he’s got his hand back here Yeah Horrible technique. And I think for that reason, he doesn’t stand a chance I know he’s been working on his technique Yeah Because if you I mean when you look at boxing especially like a heavy weight like Mike Tyson one hit is all take Yeah And I don’t think I think the way he covers I don’t think that Jake’s gonna get in there Yeah Doesn’t hurt that much getting your hands hit No No. Or your gloves hit. Yeah. What would your ideal gym have in it And how close are you to having hmmm, what would my ideal gym have? I would say, I almost have my ideal gym. And, The only fitness equipment that I think might be nice for some members and I wouldn’t argue it for me would be we don’t have any treadmills. Or anything like that I get some couple air runners so they don’t complain too much when it’s raining or too hot outside to when I asked them to go run we can just run right there instead But right personally I like running the middle of the day I love that twelve one o’clock on a summer day is my ideal time to go for a run So fitness wise I guess I could put a couple of air runners in there but I think in reality, more recovery protocols. We’re a gym We have all the equipment we need I think coaching is more important than equipment. I could coach…a fantastic group of people to the best workout to their abilities with no equipment whatsoever. So coaching I think is more important However equipment’s to to add in there and adds a little bit diversity and fun keeps you interested. but it would be recovery protocols we don’t have anything from a recovery standpoint. I would love…infared Sana’s, I would love cold plunges ice plunging I would love to be able to do those contrasts back and forth…And that’s what I would add Wouldn’t be fitness equipment and be recovery protocols to make sure that they’re performing at their best Yeah Okay So I’d go hot and cold That’s what I’d add. Yeah Have you done the ice plunge Oh yeah Definitely. Yeah We have an ice maker and I put it into a tub But it’s kind of a complicated process not really a member’s thing more just a me or whoever wants to go get their own ice I was tempted to do it because we have this huge freezer right on the other side of this wall Mhmm And we could we’ve got the five gallon pails that we can fill up with water and and dump them in the ice Yeah Tank Yeah And it’d be a nice affordable All we need is a tank big enough to stick a person in Totally And I know I have a friend that’s made one out of a freezer and she Oh yeah You just sealed it up Oh yeah. so there’s all kinds of options for that Mhmm But I haven’t done it Now Michelle that you met downstairs, She goes from the tent sauna…Yep to the…swimming pool Okay. Which in the wintertime may be sixties, It’s no ice plunge Yeah But still the contrast is there which is important That that’s the most important thing is the contrast between the two the hot and the cold. According to believer slash research slash anecdotal evidence. Yeah Well okay I haven’t tried it try it out Closest I got to it was the ALS bucket challenge Okay Years ago Yeah but so the ideal gym really you need people and you can use their own body weight but having those other things is nice…Yeah you mentioned…coach being important. What are some of the things that you’d seen go wrong where people didn’t have a coach? Yeah And that’s something…that for most of my life I kinda estimated it…ninety six ninety seven percent of my training. And I’ve trained almost every day since I was seven years old thirty four now that is a lot of training days I’ve never…taken more than a week off It just hasn’t happened So that’s actually something that I have to empathize with that people that have done the opposite haven’t done anything for thirty I’ve done something every day for thirty years or or twenty something years. And almost all of that ninety eight percent of the time has been with a coach or been with a group. Mhmm Very little of it is by myself The only time I’m really by myself is maybe if I’m training for an Ironman or something I’m swimming biking or running I’m doing some things by myself But it’s written down I’m following a program that I wrote So I’m my own coach basically, but I’m still following something prescribed. So I think it’s incredibly important for a lot of people. Obviously some people can do things themselves They’re self motivated They don’t need a group They don’t need a coach Awesome especially for low intensity exercise like walking things like that. But without a coach, well first of all from the accountability standpoint, it’s really hard to stay motivated…without someone actually there, physically there making you do it And some people can find that via an online coach which I do some of as well Some of people can follow it through online channels like a Peloton app or other apps things like that which is great But from my experience, the highest accountability and the highest probability that you’re actually going to do this exercise is with somebody, is standing in front of somebody In terms of a coach that’s number one actually doing it. And then secondly is having a coach prescribed workout…not only is ensuring that you’re doing the right things for you and your body and your goals but you’re doing it properly as well. It’s really easy to have improper technique. And having that coach there that second eye there is just vital to make sure you’re doing it right especially when you get to the point where really pushing yourself. If you’re doing something you know a submaximal load that’s not really gonna hurt yourself like is that that important…Maybe maybe not but as you’re really pushing yourself especially through high intensity, having that eye watching you making sure that form stays on point is vital. And also just making sure you’re doing the right stuff for your body., I write all of our workouts at our gym six days a week but I physically prescribe people depending on their goals, maybe you only do these workouts this week, because there’s may maybe maybe it’s a woman who we’re ensuring that cortisol levels don’t get too high and we don’t want to do too much high intensity exercise. So I’m making sure that she only comes twice a week or so or maybe three times a week in making sure I pick the right workouts for her So even though I wrote six workouts a week I’m still prescribing which ones are gonna best for her because everybody is different. Right so I think it’s one the accountability two, the form and technique but three just making sure that they’re doing the right things for their particular body because what you see on Instagram that that fitness influencers doing is maybe not the right thing you’re doing especially if they’re half your age and have a much different lifestyle than you
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Is there competition in…crossfit? Yeah I mean that’s one of the things that Mhmm Inspires a lot of people Motivates me You know we always wanna push ourselves we’re having so much fun because we’re competing…Win-or-Lose doesn’t matter but it’s just fun of competition how does that work in Crossfit Totally and I love that So at our gym we have an app that we utilize that has basically a daily leader board. so people will log their scores and log their whatever time domain and this is about half the people do this Half the people don’t they just wanna get a good workout But another half will actually get onto that leader board and kind of see the different people that they’re trying to compete against. there are fitness competitions around South Florida as well as national that you can actually physically go and do these functional fitness competitions. And then also what just ended was called the crossfit open That’s a three week…workout series where Crossfit who we are an affiliates We pay an affiliate fee Crossfit has like an HQ headquarters. That kind of monitors all of it to a degree It’s it’s very independent We get to run our business any way we want to However they do some things as well and they do something called the crossfit open. That is three weeks They release one workout and then you have basically from Thursday to Monday to complete the workout. Okay And everybody all around the world does it You submit your score There’s another leader board that you can kind of gauge where you’re at and then people go on from there to go to the crossfit games, which is the worldwide crossfit…championship essentially the crossfit games And they also have age groups as well which is really I would hope so Starting at thirty five and on they have five year increments for age groups Okay So you can be in the forty to forty five or whatever age group you’re particularly in Fifty five to six Yeah There you go. Yeah Yeah Yeah Well that sounds fun Mhmm man I like it I feel like I’m missing out Yeah You should give it to your gym I’ve I’ve lifted weights I stretch and I’ve done but I’ve never done crossfit Yeah. Little You gotta join us for a class to see what you think. You’re actually right across the from the my neighborhood as well I live literally behind where we used to be Yep in that neighborhood back there So I will have too Cool And we’ll have to check it out Yeah…What do you think about the statement No pain no gain…I think no pain no gain has a time and place. we all need to push ourselves, whether that’s mentally or physically. You need to push yourself in order to evolve, and you need that slight overload in order to get better. I think the term no pain no gain gets over emphasized and overused. when I look at…either a week or a month or just our overall life when it comes to training. I think the vast majority of our training We’re talking sixty to seventy percent of that should be at a low intensity. We should essentially if you look at it like a professional athlete be practicing. Okay Practicing is low intensity, perfect form, perfect technique. That’s sixty eight percent of your time You’re doing you’re moving perfectly. Or you’re doing mobility or stretching or yoga or just low intensity walking Sixty seven percent of the time pretty easy stuff Just do it well. Now that next one is training. so about twenty to thirty percent of the time we’re training. Intensities higher but our form is still perfect. Our technique is still perfect and maybe we’re pushing towards that threshold, but not necessarily getting to that point…And then lastly, about ten percent of the time we should be competing. That is when that adage of no pain no gain come into place because we do need to push. We do need those muscles to hurt We need to push our body past what it can do past that threshold in order to be better. Now I’m talking more from a muscular standpoint in order to make muscular change, or even mental change to push ourselves a little beyond what where we think we could go but there’s always that thought of injury as well that we wanna make sure we avoid. If it’s pushing our body to do something that is making us better, we should push through that pain If it’s pushing ourselves through a pain that is now injuring us more, you need to be humble going back to that H word and stop. Yeah And there’s one exception to that and that is in and actual competition. I have people that have trained for a year or maybe even longer have wanted to do something like an Ironman triathlon or an Ultra marathon fifty plus miles, or even a marathon or even a half marathon if that’s been their goal for a long time. If they’re on race day and something hurts…it might be more important for them to push through that pain and deal with it after. Right Because for them, so much of their life has been dedicated to this goal Yeah And they need to get there They want that victory Yeah And it’s part of yep We’ll deal with it later This body is gonna wear out eventually…It’s meant to be used up Yeah And the reality is I mean in training I want you to stop before injury I don’t want you to keep getting injured because what do I want you to do tomorrow? Want you to train again And I want you to be able to move through life and pick up your kids and stand up from the desk and not be in pain day to day But on that particular day if you’ve been training for a long time for one thing, you might just need to hear some tape Let’s wrap it up and keep going Iron man’s hurt. Ultra marathons hurt, you’re gonna get hurt the first Ultra marathon, was the Western States one hundred and it’s a hundred mile running California. And it was a horse race. And I forget all the details of it but something happened with one of the horses and the person had to run it Oh boy And, just kinda just kinda came into play that way Now it’s the western states one hundred So…yeah Wow Yeah But those things should hurt So that is pain Right And we’ll worry about it tomorrow. On the topic and as a swimmer I think you’re too young to know Jack Nelson. I know Jack Nelson Yes Okay Yeah he used to talk about pushing yourself…but when you swam in competition he’d have you swim below a hundred percent. Because at some point in time you’re fighting against yourself…And so it was neat It’s like no Maybe maybe swim at ninety seven percent Yeah Yeah And and that might be your fastest time Yeah. And especially with swimming or any endurance race like pacing is so vital…that taking it too hot out of that gate or off the block in that case is detrimental sometimes even in a race that’s a minute long if you burn out too quickly that heart rate jacks up too high to that threshold rate Like it’s hard to come back from that. So easing into it a little bit more is definitely the the right call Yeah Yeah As a swimmer I never swim butterfly because it was horrible Mhmm It just a very difficult And then…when I retired from swimming so to speak, going down to the city pool and just doing laps a few days a week. Butterfly was my go to Mhmm I fell in love with it loved the stroke butterfly. It just felt so natural It was hard at first to get strong enough to be able to do it And then it just you just kind of flow through the water I think it was the stroke that was meant to be I mean, And why was that Was it the challenge that kind of got you into it Or why did you revert back to the one stroke that you did not like as you had while you were swimming? Yes I wanted to I like to do things that I can’t do I like to figure out how to do things that I can’t do and find out that no you can actually do them Mhmm. But as I got those muscles stronger and stronger it just became natural And it felt good Mhmm The uncomfortable became the comfortable mhmm It was a very neat thing…I thought it was cool that that was your stroke Yeah, from the start in competition and in college wasn’t by choice though It just happened to be the one I was best at Coach said this is you Yeah You’re entering Yeah You’re gonna do the hundred You’re gonna do the two hundred Yeah It wasn’t most fun all the time because it is a challenging stroke as you know but it was what I was best at so I went with it. Alright. In business I’d like to look in and say okay what makes someone successful What are the traits of a successful entrepreneur…If you look at some of the best people in your industry and crossfit in their training what are some of the traits that make them successful in some of the best in competition and in fitness and their abilities.…we can look at genetic factors. We can look at, someone’s height or their background in terms of are they a weightlifter or are they a runner, going into the sport of crossfit. But I think it all comes down to what most things come down to which is your mind. most things I do think come down to your because even if you have the best genetics in the world for whatever particular sport or activity you’re doing if you don’t have that mental strength to go with it you know what’s the point? And I think it’s that mental fortitude. It’s the mental fortitude of being able to push but also the humility to say I shouldn’t push too hard today. It’s that…mental ability…to analyze what you’re doing and wondering is that the best approach? Or should I be trying something new It’s that experimenting with that new and analyzing whether that was better than the previous thing you did and then retesting it And going back back and forth to find out what is truly the best way to do x y or z whether it’s to get stronger what’s the best way to get stronger what’s the best way to increase my endurance is it to do more anaerobic lactate threshold training, or is it more of a heart rate approach that I wanna do more longer duration zone two training? Is heart rate even the measure I should be looking at or should I be looking at RPE rate of perceived exertion, and seeing how do I feel today in trying to stick to, those guidelines well I I just want a steady state today and a talkable pace the whole time conversational pace. so I think it all goes back down to your mind. Yeah What is your mind willing to do…and where is your mind willing to allow yourself to go…And what things is your mind allowing you to try in order to be the best at your sport…or your business or your family or whatever those things are All comes back to that Yeah. And now if you have the mind plus the genetics then you become Michael Phelps. You know it was something He was amazing I think I think when you look at those top tier athletes, when you look at Michael Phelps’s swimming or someone like in the crossfit world on the female side it’d be someone like Tia-Clair Toomey or on the male side like Matt Fraser Rich Froning. I think those are when those two things come together, and you have champions in every sport that are dynasties are people that have won time and time again Maybe it’s three in a row or three out of five or five years in a row or whatever your particular sport is I think when you look at those individuals, they have the genetics plus the mind. And when those come together you become someone truly special…in your generation. Yeah And then when you have those other people you might have people that have the mental strength but not all the genetics you can still win You can be a gold medalist or a crossfit games champion or Super Bowl MVP, but it might only be once. And that’s okay, or conversely, have all those genetics that genetic potential is completely there but your mind’s not truly there you can still win. You can still probably win a couple times but it’s not gonna be that kind of ongoing…generational…strength and and winning that you would have if you put both together Yeah
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From what I’ve seen, the people that set goals and strive for them…tend more likely to accomplish. And the people that have a why,…why are you doing this? why are you getting up every day to go to work and run your business Why are you getting up every day to go to the gym and get fit Is it is it for you For your personal goals Is it for your family And it doesn’t seem to matter. what the reason is as long as it important to you that why factor. And that’s one of the most important things with…people in our gym and coming into the gym or just want to do…x y or z when it comes to health and fitness is finding out that why. And it’s not they think it’s a superficial Many of them think it’s a superficial why of I wanna look good in a baiting suit or my doctor told me to lose twenty pounds or you know I really just know I need to get healthier That’s like a superficial why They they think it’s the reason but it’s really not. It’s much deeper than that. And to dig through those layers. And…weirdly enough if I was to go back to school I don’t think exercise, you know, what things could I study to make me most successful in what I currently do It’s not necessarily exercise science which is what I did study. It’s more psychology, on the business end it’s more business. But psychology is incredibly important because we need to peel back those layers of that why because that why of your doctor telling you to lose twenty pounds is not getting your ass out of bed at five AM. It’s not it’s not getting you to the gym after a crazy long day at work, or in my current case with a toddler and a newborn, it’s not…making dinner, making them eat putting them to bed being tired It’s eight o’clock at night I got up at four thirty, and then I go out and do a run. That needing to lose twenty pounds is not the why that’s gonna get me to do that That’s gonna get me to sit on my ass back on the couch Right. And that’s okay. But my why is much deeper than that If we can peel back those layers on people’s why, you’re going to really unlock somebody’s potential. Yeah. Yeah When your why is for that toddler and the newborn that’s a heck of a lot more important than, what ring on your bell you’re at. Yeah I mean that’s a that’s a marker Right And that can be part of it when I have a a guy or a girl come to me and say I wanna look I wanna take my shirt off at the beach or I wanna put this bikini on Like that’s great I think that’s a fantastic marker that we should strive towards, but that’s just not gonna be the one that…gets your ass out of bed or makes you make the right choice when it comes to your nutrition Or if you’re out with friends saying no to having a drink, when you really wanna have one It’s just not enough. It’s great and it should be part of someone’s…vision board if you will But it’s not gonna be the one that makes the right decisions day in and day out. Yeah. What do you say to someone that’s thinking about coming to your gym Is there a best time Someone hasn’t been to a crossfit gym Doesn’t know much about it They maybe have an interest Do you have a opportunity for them to come and learn How does that work? Yeah The best thing they can do is come meet with myself or one of our coaches first because the reality is it can be kind of a tough world to navigate walking into this gym and it is not a gym full of exercise machines And okay I’ll get on the elliptical It’s an open space with…weights and medicine balls and kettle bells and oh man how do I use all these things Meeting one on one is our best pathway for somebody so I can learn a little bit more about them. Find out what their current obstacles are, find out how they currently eat what they currently do for movement, and then dive into that most important thing there why. And then sit with them and whether they do it with us or do it with somebody else or I’m giving them just advice in general because we’re not the right person for them at their life right now giving them a blueprint to to get to those goals And they’re gonna leave with that and at least have a really good plan on how to get to where they need to be It might be with us. I hope it is, but it might be just hey I need you to drink more water and go on three thirty minute walks per week. After you do that for about a month, let’s retalk Let’s talk again and bring you back in here Yeah Something else I noticed about crossfit gyms…They have something you don’t see in any other gym and that’s community…Mhmm Yeah. How many people know each other…that go to your gym. In my head I like to think everybody knows each other but that’s because I know everybody, and they don’t because it’s funny if somebody attends a different class, all of a sudden I realize oh my gosh they don’t know everybody in this class. they know…everybody…in and around their class times. And I’d say seventy eighty percent of people come to the same class every day. so they know, a big portion of the gym but unless they come on Saturdays, which is when people from all different times all come together they might not know everybody, but You’re gonna know everybody in your class and they’re gonna hold you accountable which is really cool And I think going back to that why are coaches important, community is equally important. And that’s one thing that…post COVID, I think people have realized…is other people are incredibly important in their life And when it comes to doing something you might not wanna do like attend a workout, you have that community there that’s gonna help hold you accountable as well So they get to know each other They go out and do happy hours by themselves. They come in when we have events and everybody gets to other from different classes which is really cool. But they find I mean we’ve had two people get married that have met at the gym…We’ve had people break up too but that’s that’s part of it Right Life but lifelong friends people that go on trips together people that have bought houses together now and they’ve become that kind of core, community because what we’re what the there’s a saying you are the average of the four or five people you surround yourself around. That’s what I tell people too when they come to me with that WHY, they have that lifestyle sedentary lifestyle and need to make a major change in their life. They need to surround themselves as like minded people. And the people that are gonna be negatively influencing them I’m not saying they need to kick them out of their life but maybe they do especially if they’re not family. And…we need positive people around us and like minded people if we want to be better. That is one thing ASPIRE brings to our members is you are there being around like minded people that want to be better that want to learn new things and wanna just live the best life that they can live. What about, final words of encouragement to anyone that’s thinking about doing this Yeah. I think there’s two primary things that I tell people when it comes to health and fitness is and the first thing is, don’t put it on a pedestal. fitness isn’t this crazy thing that is unattainable, or you need to think that you need to be very complex with it or what program should I follow Which? Start moving. You like walking Great You like swimming Do that. You like doing yoga Awesome. You need to move daily. I want everybody to move as much as possible. Whatever that is we can work out the details later. Same with food. Don’t over complicate it. Don’t wonder what diet should I do What pill should I take this out Just start eating real foods…Start there If it roamed on the ground or grew on the ground it’s probably okay. And then you can kind of figure out what’s best for you there But if it’s just a real whole food, it’s probably good for your body Then we can worry about should I do this Or should I do that Should I include or exclude? Should I go organic Should I not go organic Just eat real food to start Get rid of the sugar. Get rid of the preservatives…and eat real food Yeah Move eat real food And once you start thinking that it’s this incredibly complex thing that you can’t do or takes a lot of time it doesn’t. Ten push ups a day is three thousand six hundred and fifty push ups a year. Really adds up. Do something. Do ten squats It’s more than you did yesterday Well I don’t know what you did yesterday, but start with doing something and then that comes down to something I really teach and preach is called, I call it elementary fitness or elementary health and fitness And that’s just looking at your typical grading scale that we would in school and looking at that in your days and your week A seven out of seven is a hundred percent I don’t want anybody to be perfect. Perfect means moving today and eating whole foods. Yeah Okay I don’t need anybody to be perfect We don’t need to be a hundred That is something that’s unsustainable and probably not gonna be what they do for the rest of their life. A six out of seven is an eighty five percent. That’s that’s a B. That’s doing pretty good So if you are six out of seven days a week moving and eating whole foods it’s an eighty five percent you are going to progress towards a healthy lifestyle…and make the goals that you want One day you can kind of do what you want, which is when order pizza Go out and have a beer with your friends That’s great. Do that once a week. Now we keep going down the line Five out of seven is a seventy one percent. That is maintenance mode Once you hit your peak shape where you wanna be physically where you wanna be mentally, you actually kinda get two days a week to do what you want That’s Saturday Sunday But this is the problem that so many people come to me So many people know…kind of what they should be doing. They know generally what’s good food They know generally they they should move more The problem is they do it Monday, Tuesday Wednesday Thursday, Friday maybe not so much They come home They maybe go out to eat Saturday, completely off track Sunday maybe off track as well Now all of a sudden they’re out of four out of seven That’s a fifty seven percent and they’re failing Monday you’re starting over Four out of seven days a week is not enough It’s a fifty seven percent and you’re regressing…So as I preach to people like I said keep it simple Move more and eat real foods but six out of seven days a week you’re gonna be progressing. It’s an eighty five percent five out of seven seventy one percent you’ll maintain but you’re not gonna progress You’re not gonna regress either though But four out of seven is where so many people live They know what to do They just don’t do it consistently enough to fifty seven percent. Keep it simple and be a little bit more consistent. And the vast majority of people are probably…going in the right direction Yeah Yeah. I could do that on my diet I could do my diet seven days a week. That’s easy for me Yeah Because I like good food Yeah. I don’t like packaged things I don’t like chemicals. the exercise thing Okay I I I’m gonna have to step up my game Simplify it What do you enjoy doing? And do a little bit of it. one of the key books I read years ago was James Clear’s atomic habits and he has a two minute rule in there And I always wanted to be a reader. I wasn’t a great reader I was kind of always told I was a slow reader I didn’t like reading, and so I kind of built up in my head this false…perception that I was not a reader and in atomic habits which I listened to because I wasn’t a reader, yet. Was the two minute rule you can do anything for two minutes Yeah And I wanted to start reading so I started reading for two minutes every night. And you know what I did? I became a reader…Some nights I still only read for two minutes And that’s okay. Other nights it goes a lot for longer but especially with exercise. It’s do something for two minutes Yeah Two minutes of push ups is really hard by the way. You can’t do two minutes straight of push ups Oh yeah No way. Straight none stop Never tried it. It’s really hard without putting your knees down I mean, I it would be I could do it because I do push ups every single day but it I that could be my workout for today. I’d be good It’s really hard So do something for two minutes That’s like exercise snack Yeah. Yeah. That’d be great There’s oftentimes instead of reaching for that second cup of coffee or whatever it is later in the day I’ll just do like one big set of push ups, and it really just, Well I could do that Wakes you up I can do that And that’s it. It’s compound interest I know you can do super slow squats You don’t even need weight Just using your body weight Mhmm Fifteen seconds…up and down cycle…Yeah Tempos perfect for that Yeah In in a minute Yeah. Tempos perfect for especially with body weight adding tempo is incredibly difficult and a great way to add some intensity…Yeah I like it. Sean thank you for joining me and teaching me so much too Thank you man This is awesome I’m I feel like I benefited and and I’m inspired. Awesome Well thanks for having me You gotta come to the gym sometime Will do Yeah. Awesome Thank you so much Oh one more thing Hit me how do people find out about you What’s the website Yeah Check out as AspireSportsLab.com And you can find us on Instagram @aspiresportslab You can find us on me on Instagram as well @SeanSpire. And if you need anything email me directly sean at aspiresportslab.com Will go right to my inbox Great Thank you Yeah Thanks so much.
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