[MUSIC PLAYING] What's up, Nashville? You're listening to the NFM podcast coming to you from the Game Day Men's Health Studio. We're so glad you're here, and we want to thank you for tuning in. Now let's get into it. [MUSIC PLAYING] Stretch Zone Franklin is the place you go to increase your athletic performance, recover from injuries, and finally ease the aches and pains from the lifestyle you live. We offer a free stretch and consultation so you can feel it for yourself. We have a professional certified staff, a patent belting system, and we are top rated in the nation. At Stretch Zone Franklin, we do all of the work for you, and you receive all of the benefit. Stretch Zone Franklin is also the sponsor of our new segment called Stretch Your Intellect. Enjoy. Hello again, Nashville. Welcome back to another episode of the NFM podcast. Hey, well, first, let's start by saying, we are here in the Game Day Men's Health Studio. We love our Game Day Men's Health Studio. And today's episode is brought to you by-- I'm not seeing it. Stretch Zone Franklin. We love Stretch Zone Franklin as well. We love all of our sponsors. Off to a great start here, my name is Sav. And I am happy to be here on this fine day. I'm here with my friend Dylan today. Dural is out, but how are we doing, Dylan? Great. It's always good to be here. We're back. I feel like you're now, at this point, you've subbed enough times. You are a regular feature on this podcast. You're a viable third stringer. I really don't like that term for it, but you're much more to us than Matt. But you can put yourself in that camp, no one else can, because we value you very much. Well, thank you. But how have you been? How's the thing at Provita? Yeah, I've been going great. Things at Provita are good. Nothing we started offering a yoga class on Sunday morning, so that's been very sweet. Game changer. Getting some good attendance there. But other than that, yeah, business as usual. Was that like an in-demand thing from members of the gym? Like who you really were asking? And then one of our clients, one of the class members, offered to teach it on Sunday. She's a certified yoga teacher, so. Love that. That's awesome. Cool. What a great addition. Yeah, I think the more that one place can offer something, as long as it's quality, but I imagine she's certified. She loves it. She offered to do it, so having those options. I get to beat them up all week in the gym, and then she gets sick on their storm on Sunday. Yeah. I mean, truly though, yoga is one of those things. A lot of people think that I'm a yogi, just based on my body type, and I'm not. But I do very much so have a lot of respect for yoga. And I think in the yoga world, it's become a very trending way to-- I think it definitely hits peak trending-- I want to say five, 10 years ago. But it's still very much so, like a hot that in Pilates. And I think that that's a type of strength that if you get yoga strong, it'll make you more strong in the weight room. Absolutely. And vice versa. But I don't think people think about that as much, or maybe they do. There's more body awareness. Helps you move on. Yeah, man, it's any time I've done yoga, it is wildly humbling every time. There's not been one time, even a restorative class. I'm not like, oh, this is so relaxing. This is supposed to be the good one, the relaxing one. And then put me in a power flow, and I'm gone, I'm dead. Have you guys done yoga? Yeah? Yes, I have. Well, let's introduce you guys now that we're entering the conversation with you. We are here with a few friends today. Typically, we don't have one guest. Today, we have three. And this is an exciting one, because we're going to be talking about what you guys' fitness journey and your transformation through your fitness journeys. And I'm really looking forward to hearing that. I know that's going to be really inspiring. But Kevin Basil is-- OK, I want to make sure I'm saying that right, because it's a cool last name. But Kevin is-- you are the owner of 80/20 Fitness, and these are your clients. So yeah, introducing you three, tell us a little bit about 80/20 before we get into the basket of debate. We'll get into the full story, but tell us a little bit about the gym. So 80/20, it stands for achieve more with less. So when you step into 80/20, we don't have a whole bunch of equipment, because we specifically and purposefully put together a program and a workout style that is going to be sort of-- is like you come in, and it's less intimidating. What we have-- our clients are in the age group of 35 to maybe 50, not telling age. [LAUGHTER] I thought you guys were 25. And we found that in the past, people would come in and just like, crossfit this, or strongman this. And it's like, no, you come in, we have a workout style that is going to promote injury free. And it's fun, and it's a team building atmosphere. I love that. We flex the competitive edge. A lot of our clients are high-level professionals, and they have a real competitive edge. I love that. Nicole, she can man. Let's go. Sometimes people have no idea how much that can play into their fitness when they get started in a fitness routine, because I don't think even people realize the competitive edge that they have until they get into fitness sometimes. And they're able to really hone in on that. And it's like, whoa. OK, I'm good at this. You'd be surprised. Yeah, so I mean, and we also created our component habit program. So the program, you pick one habit, you find a time and a place for that habit to exist, and then you track it within our app. So I got this program-- Just one at a time. Just one at a time. I love that. That's great. I'm sure you guys can't handle more than one thing at a time. I'm sure you guys read Atomic Habits. Yeah. Oh, great book. I've got the program is based on that book. Awesome. And after reading that book, it really changed my life and the way I look at habits and really the longevity of your health. People always want the quick fixes, but the quick fixes don't last. So we make sure that each month or every 28 days, you're building a new habit and really making it stick. And if you don't successfully complete the habit, which is getting 80%, 22 out of the 28 days, then you have to repeat the habit. That's awesome. Because you think it'd be so simple, like one habit. It could be like drink water, drink this much water a day. And people look at a habit like that and they're like, well, that's not going to help me lose weight. And it's like, if you don't do it, and then you don't know how to apply those things to other habits or change a certain habit, because it's all about building those habits. Your habits are what you become. So if you wake up in the morning and you don't eat breakfast and you don't get ready and you're just walking out the door, like that's a habit that you wake up every day like that. And that sets the tone for your day. But if you had habits that were as simple as I'm going to drink a glass of water when I wake up, I'm going to limit myself to two cups of coffee. I'm going to make sure I'm dressed by this time. I'm out the door by this time. Those are habits that you can build on. And when you master them, it's those little wins that you go, OK, I'm doing good. I'm headed in the right direction. But if you try to do too much too soon, it's usually a recipe for a crash and burn. Yeah, so I love that. That's a great way to go. I mean-- As your app gives you a little duolingo reminder, it's like, hey, do you drink your water today? Oh, awesome. That's great. And it's really good. That's a game changer. The community is really what I like. People, they get into the group. And it's like, we're becoming a family. People would see Nicole, and they're like, I saw Nicole, I know you get ready, and you make sure I do my stuff. It's like-- Accountability. It's accountability, but then also, it's kind of like that competitiveness. If she did it, she'd have to do it. I mean, yeah, that's what community should be. It's like a healthy competition with each other, where it's like, nobody's better than anybody. But it's like, OK, she's doing it. I got to hop on it, because I know you know internally. But when you're not doing yourself any favors, or when you're not meeting your own expectations for yourself, and having that accountability around you helps you really kind of listen to that little like, no. You know what you should be doing. So that's great. I love to hear community is huge, I think. I'm big on community as well. I can do things solo, and I do like to do a lot of things alone. But at the end of the day, nobody really gets through life alone. You have to ask for help every once in a while. You have to have that accountability. You have to humble yourself enough to know that you are human, and you can grow, always. So sounds awesome. Sounds really warm and inviting, but challenging, I'm sure. And we'll get into that. So before we get into that, we're going to do our little icebreaker segment, which is called the basket of debate. Essentially, this segment is brought to you by Body 20, one of our sponsors. Thank you, Body 20. I'm going to grab one out of here. Dylan's going to grab one out of here, and we're all going to each grab one and read it. And typically, it is something that we kind of have a fun little debate over. Like it could be like, what is the worst gym etiquette habit that you've ever seen in the gym, and then we'll talk about it. But these today, I think, are going to be a little bit different. So I think they're more like Olympic-themed since we're in an Olympic season, which is exciting. I don't know if anyone else is watching that, but I am, and it's awesome. I don't know. Do you guys have any people that you know in the Olympics? I know I have friends in the Olympics, and I'm like, that is so cool. I started watching that sprint documentary on Netflix. Yeah, I've heard this so good. I can feel it in the back. I've heard that's good. OK, I have to watch it, because I'm the only person now in the room that hasn't seen it. Cool, cool, cool, cool. OK, who wants to go first? I'll go. OK, let's go, Kevin. So how does this impact the spirit and integrity of the game? How does what impact? OK, so we're going to come back to that one, because I think that was like a branch off of a different one. Sorry, Kevin. We set you up for 30 minutes. You can start my own, though. I mean, if you got one, go for it. Think on it, and I'll read mine. Would the inclusion of sports like parkour and skateboarding attract a younger audience? Heck, yes. Yes. Let's go. I think it'd be fun. I don't see why not. I think if they can have gymnastics, they should have skateboarding. Yeah, parkour is-- How about they have skateboarding? They do. OK. Yeah. Yeah, that's what Tony Hawks-- was he in the Olympics, or is that-- No, that's a new thing. Yeah, that's a nice thing. OK, it is new. Man, I don't know anything. I live under a rock. OK, who's next? I don't go. When road tripping, what's your go-to healthy gas station snack? Ooh, healthy? Do we have station snack? Yeah. My go-to would be an apple or banana at the front. OK. Where the registers are, there's a basket, like a trio basket, and they have fruit in there. So it's going to be apples. Banana, you can't go wrong. Yeah, that's good. Because banana is always in the skin, so if it came from somewhere nasty, you just take that nasty skin out of it. And you still got your banana. Exactly. That's a great choice. The last one, though, is you have to buy a bottle of water so you can rinse the apple off before you buy it. Yes. But you're smart enough to know that. Absolutely. Thank you for letting our listeners know to do that. In case you buy a gas station, Apple, please watch it. Just don't buy it until it's easy. Make sure you've got money for that water. Nobody put it in that basket with their hands. Yeah, and they probably clean the bathroom in the same five minutes, so. Exactly. [LAUGHTER] Depending on the gas station. Some of those, like, twice dailies are really nice, though. Like, they get stations that are, like, not gas stations. There's one in 12 South. That's not a gas station, but it's, like, a twice daily, or, like, a 7/11 that I'm like, I'm sorry. Is this a gas station, or a coffee shop, or what? I don't know. But anyways, so that was a good choice, as anybody else would want to add. I'm feeling bougie. I'm going with the beef jerky. Beef jerky? OK, that's a great, great protein option. Do you have, like, a certain brand? I don't know. OK, I'm over there. Yeah. Yeah, yeah. I don't know that I can answer, because I don't think I'm going to buy something healthy on a road trip. I was going to say the same thing. I actually have been on several road trips, where I've been teased for what I buy at the gas station to eat, because I buy, like, like, the really bad things. I've admittedly-- Like, the cheeseburgers that come in the wrappers. You know, like, they're bad. I try to avoid it now, but I've been teased enough times. So I got a funny story. This is why I don't eat gas station food. So I was on my way to Chicago, and I'm driving. I'm like, man, I'm hungry. And this guy walked out the gas station. He's like, man, it feels like a burrito. It's like, it's really good. And then I heard somebody else say it was good. I picked it up, and he was like, you don't want to do that. Got, like, seven hours. Like, OK. So I got it. I ate it. And, like, the whole ride, my stomach was just, like-- Yep. Yep. Oh, my gosh. Yep. And then I had to pull over on the side. I had to put-- I'm not on the side of the road, but I had to pull over to loves. That's why I love is-- The truck stop. Yep, the worst gas station at all, man. Jeff's going to take a shower after that. I just don't love a shower. No. But I hate going in to come. Stall six is a good one. Yeah, it's not good. Gas station food-- I mean, your best bet is either getting-- I mean, you're better off with fast food than-- or a banana, you know? Packing your food. Packing your food. Prep ahead of time. I'm a sucker for protein bars, but beef jerky's another one. But yeah, I'm usually buying, like, gummy bears or something. Oh, yeah, gummy bears. Gummy worms, I'm a gummy worms guy. Yeah, yeah, I can get down with some gummy worms. OK, we have another one. OK, so my question says, would having the Olympics every two years increase global engagement? Instead of how often do we do it for? I think it's every four years. Yeah. But I thought the summer and the winter had different-- Yeah, yeah, so this was the summer. Can we do that with, like, the present? [LAUGHTER] I don't think we'll have time for people to train two years. Yeah, that's a good point. I agree. And I think they have, like, people who are, like, training for years out, too. Like, every eight years, you'll have athletes who are training for, like, it's 20, 24. They're 20-- the 20, 28 Olympics. You know, they've been training for since, like-- 2014, you know, so-- It's always a bar, though, like, as athletes get older. It's like, yeah, this is their last Olympics. They could probably fit one more in, but maybe not in four years, so yeah, I don't know. I think it might make it less special that way, though, too, because then, like, you know, like, they get too many opportunities to compete, then it's like, is it as exciting anymore? I don't know. I don't know. When you think about the prep time for cities to face the Olympics is-- I can't imagine what that's like to prep for. I wonder if Nashville will ever be one. Maybe in the future. I can see it. I can see it. I can see it. Nashville is growing. But have we had it anywhere? We've had it in Salt Lake City, Atlanta, LA, really? When? Probably-- I don't know. But, well, yeah, then, if it's been there, it's about time. That would be wild. Well, we said it first. It's going to be in Nashville someday. Traffic is going to be really bad, so have a plan. Would you pull the first half of your question? Yes. All right, so should the Olympic games be held more frequently? So kind of similar. The same question, yeah. Terry. He came in with the save and dropped the ball again. No, I'm just kidding. [LAUGHTER] All right, is that all of them? Dylan, you have one? Should professional athletes be allowed to compete in the Olympics? Professional athletes, as in, they already play like-- I think they already do, don't they? Yeah, that's all right. Team USA is just the NBA All-Star. Yeah, didn't Caitlin Clark just play on the US team? She's a pro. LeBron's carrying the flag out, I heard. So they not be-- what if we made it a rule that they're not allowed to be? I always thought that was the rule. Really? That you couldn't play-- I admittedly don't know a lot about this. That's fair, yeah. Do you guys prefer watching summer or winter? What's more entertaining? Yeah. I like summer. I never watched winter. I like the winter. I love figure skating. It fascinates me. Bob's looking awesome. I think figure skating is so wildly cool. Yeah, I think-- I mean, there's a documentary on it at I-Tanya. It can get obviously toxic, like any Olympic sport, I'm sure, can. But man, it's just so impressive to watch. It's my favorite. What about you guys? I think I like track and shoe. OK, yeah. That's a good one. Yeah. That one's a hot one to watch. The athletes are cool to watch. Yeah. Well, I think it's about time that we get into you guys' story. We've talked a lot about the Olympics, but we're not here to talk about the Olympics. We're here to talk about you. As cool and as exciting as they are. So tell me, first of all, do you know each other? Or are we-- we're in the same community. Do your stories have a lot to do with each other? Are they completely separate? Like, should we start with-- OK, OK. Let's start with you. And we'll start with, like, kind of how you met Kevin, how you got into 80/20, what made you get into it, and then we'll go from there. OK. So I'm Tara Holt. I've met Kevin through corner corner corner. So I am in operations at corner corner, and our offices are next door to each other. Yeah. What is corner to corner? Corner corner corner is a nonprofit organization where we help entrepreneurs in the Nashville community, underestimate entrepreneurs in the Nashville community, plan to start and grow their own small business. That's amazing. You're an amazing human, because a lot of people need help doing that. Absolutely. Yeah, absolutely. We've graduated over 1,200 people, and we're just continuing to graduate more. You're giving life to people. I mean, that's amazing. Thank you. That's a really important job. Cool. So your offices were adjacent, OK? Corner corner corner each other. Yeah, get corner corner corner. Wow, cool. Corner corner corner was corner corner corner with 80, 20, OK? I'm going to draw, Billie. But yeah, so I had been experiencing some-- I guess that necessarily health challenges, but I was slower. I was foggy going through-- Mentally? Middle pause. OK. Going through middle pause with a totally different ball game, never experienced some of the symptoms. And I was like, OK, I got to do something. Something has to give. I could tell in my day-to-day task, mental clarity was a little foggy, a little slow getting up the steps. Like, the steps are treacherous on any given day. But for me, I was like, geez. I come in the office. I'm breathing heavily. And I was just like, I have to find something. So number one, offset the hot flashes. Thanks for the fan over there, by the way. [INAUDIBLE] But I just needed to get into shape. I need to get into shape. I need to do something. So I kept staying in camp. And I was like, yeah, I had a couple of people had gone through this program. I was like, yeah, that's great. But yeah, I'm not there yet. I'm not ready yet. I hear that a lot from people who sign up at the gym or are thinking about it is I'm not ready yet. I need to get fit to come to the gym. Yeah. Right, I wasn't ready yet. And it's true. It's true. I'm like, let me get myself together before I go to the gym. Right, right. I'm not going to be a part of the gym. Why weren't you ready at this time? What made you not ready? Was it a mental thing, like a block? It was a mental block. OK. But it was me not wanting to give up bad habits. Uh-huh, big one. We were talking about habits. I don't want to give up my bad habits. Yeah. Yeah. So I finally got to the point where I did want to give up those habits. Did you realize you didn't want to give them up? Or did you have to have a moment of like, oh my God. I need to do this. We were clear that I did not want to give up. Let's go. [LAUGHTER] That's self-awareness. It's the first step. Yeah, definitely. So I finally decided, with the prompting of a colleague who kept kind of pushing me that way, it's like, you know what, it would really help you if you do this. So I decided to jump in. And it's been great. The community, the habits, the compounding habits have been really helpful for me. It's the accountability. It's looking through the app and saying, OK, oh my gosh, they've already gotten their walk done. At the time, it's having a long time. I imagine that's kind of fun, too. It's fun. That's like, ah, dang it. She's out there getting her walk. Oh, my God, I'm going to go take pictures. Kevin is very persistent. Oh, make sure you log your meals. Make sure you take your picture. It's the accountability that kind of forces you to keep going. And then after a while, you're like, OK, today, I'm going to beat him to the punch. Let's go. I'm going to beat him to the punch. I'm going to do what I'm supposed to do without him pushing me along the way. Yeah, it's like a checkbox. It's just a checkbox. But it's been really, really amazing to go through this process. Because it's a small gym, which I'm not intimidated at all. But I am intimidated. She's pointing at the core right now. They're like, OK, you walk in on all the coals here. I got to up like, OK, so you go to the corner, you have this mental conversation with your health, which sounds like, come on, we're going to get it together. She beats it up. But see, would you rather be surrounded by people who don't intimidate you in that way? Because intimidation is-- I feel like it has a negative connotation to it, the word. But if you're intimidated in a healthy way where you have somebody in the-- you're like, ah, dang it, Nicole's here. She always kicks butt. I force you to step up. OK, here I am. I'm ready. I'm going to pull these like, OK, let's get it together. Let's get it all over here. Get around for a little bit. Yeah, that's great, though. Yeah, absolutely. But it's been amazing. Just to see the transformation and me thinking about my habits, I mean, before joining 80/20, I would never work out at home on my own to the point where I'm sweating. Right. Because I wouldn't push myself to the point of me sweating. There's a lot of people out there that are that way. Yeah, with the actual workouts that he puts in the app, if you're not in the gym that particular day. Yeah. And they're approachable, I'm assuming, to where it's like-- so you had not worked out before 80/20. And you were not like, maybe, like, had you had any like experience lifting weights, or OK? Yeah, no, I've worked out before. OK, so you had worked out before. You had experience. I dropped the habit. OK, drop the habit. And when you needed to come back into it, you had somebody waiting there that was like, OK, I'm not going to throw all this crap at you at once. That's going to intimidate you and make you not want to do it. But I'm going to give you something that makes sense for where you are at. For the first 28 days, Kevin was like, just walk. I love that. Kevin, you are smart. You're good coach. You can't just walk. Because it's doable. And you can't come into the gym. He's like, no, you're not coming into the gym. You're going to do 28 days of walking on your own. And then you're going to have to make sure you take a picture every time you finish your walk. And you're going to record it. And that, in and of itself, was your checklist to do things. Yeah, because then it's like, oh, I'm getting in that gym. Mm-hmm. I'm getting in the gym. Yeah, so I didn't mention that part. That's a really cool-- Because before we allow people to switch to the gym, they have to go through the app-based compounding habit program. So they have to be-- Prerequisites. Which is 22 out of the 28. And if they don't get it, then it can't still put into 80/20. Well, that adds value to it, right? Because it's not just a sales or a marketing trick. It's actual psychology like how we work. There's buy-in to it. And if you were just like, OK, yeah, come on, do the gym. OK, yeah, you're probably not going to do what I have program for you because you're not ready for it, because you haven't shown me that you're ready for it. And then you fall off. Because she's not seeing the value necessarily in the program because she hasn't had any buy-in. So that's smart, because she had to earn her way just by walking. And walking is not the easiest thing in the world to do every single day for 28 days. People go, walking is like, that's not going to do anything. But we talked about drinking water. You might not think that's going to help you lose weight. But if you stack that habit with other good habits, it really is a recipe for whatever you need it to be as far as achieving your goals, being healthy. That's amazing. So walking for 28 days. And then you earned your keep. You were ready to come into the gym. Then what happened? He's like, come on in. And then I had to get used to getting up early in the morning. Careful what you wish for. Right, careful what you wish for. So I usually work out with Kevin on Tuesdays, Thursdays, and Saturdays at 6.30 in the morning. Nice. Which for me, I have to give around 5.00, 5.30. So I'm in the gym. My first challenge, I lost 7.5 pounds. I think 1.5. Good for you. Wow. So yeah, and then I'm on challenge three now. Nice. So how long have you been with 80/20 in total? Oh, gosh. We counted by-- March? That's not that long. So I'm on my third habit. For the second time. I love this system. I'm going to go on these before I say it. This is a beautiful system. I love that you track the habits and not the time or the weight or anything like that. It's all in habits. So you really have not been involved in this for that long. March is-- that's not a long time. That's hard, not even six months. And you've already lost 7.5 pounds and 1.5-- More than that. More now. So hello listeners. First of all, if you were to lose 15 pounds in a month, that would be unhealthy, right? We don't want to lose weight at a super rapid pace, because it's hard to keep it off. And it's also like, how did you do that that fast? Is your body OK? But that sounds like a really sustainable way to rate at which you're losing weight. So now, we're at this point where you have to feel fired up. Do not like-- I am. Come on. That's amazing good for you. It is. Thank you. So tell me a little bit about the workouts that you were doing. Well, it's kind of hard. That was the first word that came to mind. They're hard. Sure. Yeah. It's worth. It's not just walking in and clicking a button. And it's like, OK, you did the thing. Yeah. We do this hit, where we do rounds of workouts and-- Nice. I can't explain it. He would have to explain it. But he'll give you, hey, the goal for this morning is 9 to 10 rounds. So you've got to hit it. In a certain amount of time. In a certain amount of time? OK. How much time, like 20? OK. OK. Yeah. And you've got to hit it. And if you don't, you're doing burpees. Woo! He punishes on with burpees. Not just the person who didn't hit it, but the entire-- Oh, all right. --has to do burpees. Oh, man. And so if you don't do it, then you cross everybody. [INTERPOSING VOICES] So the encouragement is solid. It's like, come on, let's go. We got it, y'all. We got it. That, in and of itself, is just amazing, because everybody pushes each other. Mm-hmm. To get to the finish line. Yeah. That's a beautiful thing, is when you have a community of people who are genuinely pushing you and encouraging you, and it's for the intention of purely watching you win in that moment. And then they're going to do the same thing for you. It really is the most motivating thing in the world. It is. That's amazing. Thank you. Cool. So let's get into your story, and we'll come back to that. We'll circle back to it. But Nicole, tell us, when did you get started with 80/20? And I want to know, like, how you guys met, and like-- but we'll start from beginning. Yeah, we went through 80/20. OK. So I'm Nicole Joseph. I'm an associate professor at Vanderbilt. I've been in Nashville since 2016. Another awesome human doing awesome things in the world? Thank you. I met Coach through just a good friend who had worked out with him before. My impetus was I had just gone through a divorce. So I've always worked out. That's never been a problem for me. But getting the nutrition hasn't always been an issue. It's difficult. Yes. And so when I met Coach, you got to walk. I had-- I had, um, what were they, um, jump squats? Oh, no, wait a minute. Yeah, that's a way different. She came in. She's like, well, I'm already working. Now I'm doing this. I'm like, OK. Let me flex on you real quick. So I think I had, like, 15 jump squats that I had to do for 28 days to show that I would be committed. Same thing. But anyway, I think what sticks out for me about 80/20 is that it is extremely holistic. So it is not just about getting physically fit, but it is also about your mental health, like your mind, which we all know that in order to conquer, like, overeating or eating the wrong thing, like, your mind has to be right. This is like, I think it's not kind of stuff. They don't work because if you haven't changed your, you know, your mind. So anyway, the compounding habit, I am on my 14th compounding habit. Wow. Wow. She doesn't even need to be like, oh, my god, of course, here. I mean, shit, I've been at this for a long time. Well, no wonder you, like, are intimidated and look up to her. Like, she's setting an example that you can follow. Is that I'm cussing. I'm doing all kinds of things. You and I, we need to get a workout then together. That's it, yeah. So it's not like, like, having a good time. No, you're rightfully complaining in the moment, like, ideas. Right, yeah. It's hard, but you're here, so. Sometimes I say to myself, do not say anything, Nicole. You've been doing it lately. But somehow, the look, the face, still comes out, so he's like, you're looking at me like, you know, you're not. I'm reading your mind. Right. I know that look. I know that look well. So it's not like I'm-- Yeah, right? Yippee. It's just that, you know, I'm committed. You're doing the work. I'm committed, and I'm going to do the work. That's just how I always been. But I will be complaining and cussing underneath my mind. Oh, yeah. Well, there's an aspect of, like, doing the hard work when you don't want to, which is, you know, a characteristic in itself. Yeah, you can't always be motivated. And sometimes you have to show up and do it anyways. And so on those days, it's like, OK. Like, when I first started coaching, I used to take it more personally when somebody would be like that in my class, or like, one-on-one. They'd just be like, doing the thing. And like, just look like they hate me. And I'm like, you OK? And I'm like, yes. And then, you know, you learn as time goes on, that that person is doing work. Like, they don't feel like talking to you right now. Like, they're not going to make you feel better about it, like, so let them be. And-- That's exactly right. --assess it later. That's exactly right. But I think-- so the holistic piece about the mind, the body, and learning how to eat. And so what-- you know, he has me. And I've been-- now it's a habit. Unprocessed foods is like 80% of what I eat. And I think the biggest thing that I've taken away is that I've learned how to cook. I mean, I've always learned how to cook, but, you know, it was with all the deliciousness. Right. How to cook now, healthier. Justness with-- through healthier options. Right. Just understanding that it really is just whole foods. Like, I can still eat delicious foods, but not packaged. Right. It's fresh. Yes. That was a game changer for me. One month, I lost 14 pounds, 13 pounds. Oh, my gosh. Wow. Yeah. Just by changing nutrition. Just by the nutrition. Yeah. So that, to me, was a game changer. And of course, your body is-- once it starts, you know, leveling out, I don't know the right word, but, you know, then I hit a couple of plateaus, you know, and was, like, working through that, which is, like-- That's where a community really comes in handy. Exactly. Yeah. When you hit those plateaus. Yeah. Exactly, because I started having some conversations with other clients who were making it through their plateaus and saying, you know, what did you go through? What did you do? But I think that's the biggest thing. And the other thing is that, yeah, on our app, your compounding habit can be around nutrition, fitness, and then the mental part. So, like, we do journaling. Like, here's the "I am journal" where you are making statements about who you are. I read the atomic habits book for one of my habits, where I was learning how to become someone who is healthy. And it was just-- You have to believe that you are that person. You have to believe that you are. And it is, like, a situation where you're becoming this new identity, right? So, at this point, I feel very confident saying that, you know, I'm a healthy person. Like, you know, I've lost 45 pounds. Wow. Yeah, awesome. And I'm trying to lose another 24. That's amazing. That 24 is hard. It'll get harder as you keep going. You know, the longer you are in it, the harder it becomes. It's the same thing with building muscle. It's harder to build muscle, the longer you've been doing it. Yes, yes. But the community, to go back to the community, that's a really just powerful thing, because it does motivate you. And you are encouraging other people, and other people are encouraging you. And that just does something for you, you know? And coach is such a great model, and role model, and leader, you know-- I mean, clearly. He's like, I'm doing it because I love you, Nicole. I'm doing it because I'm like-- Boy, I'm lying. I do see that, though, because it's through what you guys are saying, but it's also through your results that you've gotten, but the way you're talking about them, and also just the whole concept as a whole, the habit thing. It makes sense to me that you know what you're doing, and that you've worked with clients for a long time, and that you've seen how things don't work, because there are so many quick fixes out there that coaches have to come back with literal doctors and things that are giving the quick fixes out there. And I'm not saying doctors are bad. I think there's great doctors out there, but I do think there's good and bad in any health and fitness career field. But you clearly do care about people having long-term lifestyle changes for the better, because anybody can hire me, right? A personal trainer and be like, I want to get in shape for a wedding. It's like, OK, I'm going to do my best to help you, but I'm always trying to instill those habits that are going to like, I look at sleep before I look at how much you're exercising. I look at your nutrition before I look at how much you're-- if those two things are subpar, that's what we're addressing first. We're not going to work out until we have those things, like, to a nice base. And it doesn't have to be perfect, but you're at least prioritizing those things. So you clearly care about that. And it's not just about like, OK, let's just lose weight as quickly as we can. And it's only about one thing, like how you look or something like that. It's about how do you feel as your life improving. So that's amazing. Like here in Y'all's stories, it kind of brought me back to the one reason why I started the compound habits in the first place. And it was because I really wanted to reduce the turn. My clients, I mean, you guys in the fitness industry, it's like it's maybe three, six months. Sure. And it's like, man, if you just stay past those days or that that time-- We literally just broke ground in six months. Like, I'm singing there. Like, you know? So I'm like, OK, I'm really on a whim with this. I just read a book, and I'm like, going to go with it. And I put it together, and it was just like, OK. And then I got the first person. And Harry Allen, he was one of the first people to go through the compound and have it programmed. And just to see his transformation, like he doesn't even come in person. It's all virtual. And for him to say, I got this amazing role at Belmont. He's the, dang, I don't want to say it wrong, the C-- F-O, I think. C-F-O. OK. The C-F-O for Belmont? Oh, like the entire place. Oh. Oh, wow. OK. I thought you were going to say the Belmont something department, or, you know, wow, the whole shebang, wow. He's doing it big, but I mean, he credited it from, like, actually working on himself. Yeah. Because it's like, you can get the role, but then, you know, sometimes you feel undeserving of it. Jim Rohn actually said, work harder on yourself than you do at your job. He said that in so many different lectures that he gave throughout his career being a motivational entrepreneurial speaker. And if you don't know Jim Rohn, check him out. He's so smart, but he says that a lot, where he's like, work harder on yourself than you do at your job. And he's a billionaire, you know? Like, he's somebody who's preaching about success for a living, you know? And it completely, when I listened to that-- the first time I heard that was actually this year. And because I only started listening to Jim Rohn's year, admittedly. But, man, it really makes so much sense, because you taking care of you, and I think there's a lot of hustle and bustle out there where people don't take care of themselves, and you're like, yeah, but it's because I'm doing this for that person and that person and that person. It's like, OK, but how much more can you do for that person, that person, that person, if you are not OK, you know? And like, you're running on fumes, and you may like appear healthy. A lot of people appear healthy and are not, you know? But we need to shake a quick break, and we will get right back to this shortly. Welcome to the world of optimized hydration, where science meets performance. Introducing Defiance Fueled Structure Water, the game changer in hydration technology. Defiance fuels patent and process create structured water, enhancing its natural properties for better absorption and hydration at the cellular level. It's more than water, it's hydration engineered for peak performance. Whether you're happily pushing boundaries or someone seeking optimal wellness, Defiance Fuel is your ultimate hydration partner. Say goodbye to conventional water and experience the difference with Defiance Fuel Structured Water. Visit DefianceFueled.com to learn more and start hydrating at a higher level. Defy the ordinary with Defiance Fuel Structured Water. Defiance Fueled Hydration Elevated, the official hydration partner of Nashville Fit Magazine. And we are back with our friends from 80/20, and we were just talking about compounding habits and how you had somebody go through all the way virtually. How many clients do you have on compounding habits? - Oh, we have about 30. - Nice. Nice, that's a workable group. I feel like, you know, over 100 is too many, you know. - Yeah, I mean, I would love to have 100, but I really think this, the way that it's growing, it's organic, and like there's some people that have gone through the program. Y'all probably haven't even paid attention to it, but it's like they don't get over that initial stuff. And they'd never make foot into 80/20 fitness. - So the first 28 days. - The first 28 days is really crucial. - Okay, yeah. - We recently got one person, and he actually mentioned you, Montrell. - Oh, Montrell. - He's like, man, she pulled every day. I'm like, okay. - I wanna follow you, I wanna see you. - Oh, you should follow her. - I think I might, but I'm on a double shot. - It's a hard journey. - Yeah, ah, cool. Oh my gosh, we have to tell our listeners how to find you at the end of this episode so they can see that, 'cause I know that's really cool to see. I'm gonna go back and watch it. I'm gonna be creeping your Instagram all day today. But no, actually, no, yeah, I love it when people creep mind, 'cause I'm like, I worked really hard on that, thanks. And no one sees it anymore, so thanks for coming back to look at it. - For me, it's just like, I'm not trying to be this extra deep, you know, fitness person. No, I'm trying to show people how to live a real life. I'm a professor, I travel, you know, it's like I have a real life. So I'm just trying to demonstrate, you can still be healthy, you can still eat well, you can still, you know, love on yourself and do what you need to do. - And you don't have to be a fitness professional. - That's such an important message. - Well, your story and your account on Instagram is probably the most important type of account there could be, the most important type of content people could see. And that's why we wanted you guys to be on the podcast, because we interview coaches, we interview business owners, and they all are very inspiring and have their own stories, but people automatically are gonna put this like lens on a fitness professional, you know, and you can't help that. I cannot help that people see me and go, oh, well, you already know what you're talking about. People need to see people who are related, they can relate to, you know? And that's exactly why we wanted you guys to be here, so you could talk about it from that lens. So we appreciate that. And I did have a question pop up for both of you guys, and you can answer whoever wants to go first, but what has been the hardest habit for you to tackle and get past in order to get to the next one? And I also want to ask you a question after that, but I'll let them answer this one first. - That's a good question, but right off the bat, it's the journaling for me. - Okay, okay. - So, and the reason why is I used to journal all the time when I was younger, I probably could have three or four books at this point from journaling so much, but I think for me as I've gotten older, I need to move that compounding habit to the morning because I try to do it at night, and by the time the night comes, yeah, I'm glad. - Yeah, I'm done. - Yeah, have a page and fall asleep. - I fall asleep, but I've got to drool on it. - Yeah, so it's just a matter of moving that compounding habit. That's been the hardest one for me. - I feel like people take journaling and they're like, oh, that's fruit fruit, and I don't want to do that, but it's literally just getting your thoughts out on paper. A, and B, you don't have to write a novel. You can, I struggle with journaling because I'm one of those like, okay, but I could also be doing something else. And my therapist was trying to make me do it. She was like, can you just humor me and just write down five things that you're grateful for? That's it, like it can be your house or the fact that you can breathe. I don't care, just write it down. And I did, and it actually snowballed into now I journaled regularly and very much so value it, so. - And what you'll find is his instructions in the journaling section is a couple of sentences. Well, what you'll find is your couple of sentences turn into paragraphs because you're like, man, I'm gonna leave it alone. (all laughing) Yeah. - So you just get it out. But yeah, like I said, moving their habit up to the morning would probably be better for me. - Good for you for realizing that. I mean, you have to have self-awareness in order to, yeah, good for you. What about you Nicole? - The journal prompts are pretty deep though. - Yeah. - They are. - Like, what kind of trauma did you have as a child? - Oh, man! (all laughing) - What does that trauma show up in your leadership style? - All important things to ask, but yeah, that's deep. (all laughing) So I was like, shit, I probably don't need to pay them out there. - Do you know how many people don't ask those questions about themselves though? You know, and how much it reveals about how you operate? - Yes. - Yes, yes. But you know, what's the make it, make the habit easy? What are the four of these? - Oh, I'm here for this. - So I'm here for this. - I'm here for this. - So the three principles is... - Trade marked by Kevin. - Okay, there you go, boo. - Just so you don't know. - Time to cap it. (all laughing) - James Clear, thank you. - Okay, okay. - So it's a place it, well, can you simplify it? Place it and track it. - Okay. - So when you simplify it, like for example, walking, instead of you walking a mile, just walk 10 minutes. - Yeah. - 10 minutes. Place it, you want to find a time and a place for that habit to exist, making it attractive. - Like routine. - Yeah, making it a routine. So if walking is your habit, and let's say you get up in the morning and you brush your teeth, or you drink your coffee, make sure you fit it in there because it's going to make it stick. - Yeah. - If you brush your teeth, you go for that walk, that reward is having that coffee. - Mm-hmm. - You have to finish the walk and then track it. Anything that you track, you can keep doing. - Yeah. - It's like finances. - Yeah. - Like, I didn't put this in a group 'cause I didn't want to take a picture of my bank account. (laughing) I've been doing it on my own, but I've been saving. I started saving, it was like $2, so I did $2 every day, and then by the end of the habit, I was like, "Wow, I can save a good chunk of change." - Yeah. - Actually, when you brought this up, I immediately thought about money, and how like when you start to see your bank account grow because you've been like saving, you're kind of like, "Ooh, this is, let's keep it up." - I'm like, "See that number, girl, let's save some more." - I don't want to touch it though. - You're right. And then you have to balance out like, "Okay, I should probably spend something now." (laughing) But yeah, that's what I thought of. - Yeah. - Go ahead. - Yeah, it's just three solid principles, something easy, tangible, and practical. - Yeah. - Yeah, so when I think about that, so I travel a lot, so I pack my snacks. So I tell people, I'm like, I can't get caught at the airport without my snacks. - Mm-hmm. - Because my rice cakes or-- - And you don't want to pay $10 for a bag of peanuts. - Well, 'cause you will be in that airport and you're smelling all the stuff. - Yep. - So making it convenient and making it available is good. - Yes. - I think the hardest thing for me, the hardest habit for me is counting those macros. - Mm-hmm. - You know, and then like, because I've been tracking the food, sometimes I get lazy, 'cause I feel like I know what two ounces of salmon looks like now. - Sure. - But the reality is that you still could be like overdoing it. - Right, right. - And I do have the scales and stuff, but sometimes it's just hard-- - Yeah. - To just track all that. And then I like to like bake my own things, like I have sweet potato brownies. I always try to go for five or fewer ingredients. - Mm-hmm. - And so I don't always know what the macros are, right? In that food, like I don't know how to break that down. - Right. - Sometimes it's just a little-- - Well, and when you go out to eat, it's really hard to break that down as well. - Exactly. - So that's probably the hardest one for me. But the things worth doing in life are usually hard, you know? - I know. - Because once you get over the hump of it, you're kind of like, "Oh, look what I did," and then you're ready for more, you know? So, yeah, that's kind of the thing. But I do, I'm curious if you can tell our listeners when it comes to nutrition, like meal prepping and learning how to like grocery shop and like, I think a big limiting factor for people in their head, in their head, is always, I don't have time. Like, I already have this system of like feeding my family and myself and it works and it's not the healthiest, but I don't have time to cook. I don't have time to, you know, prepare the whole foods and ingredients that go into this recipe when I can just pop something in the microwave and be done with it. What do you have to say to people who are like limiting themselves from eating healthier? - Yeah. - With that being like, basically an excuse. - Right, well, I will just say this, I have an adult daughter, it's just me. So I wanna say that first. - Okay, that's fair. - So I have a lot of time. - Sure, sure. - I have to be able to do what I need to do, but. - Did it become more time consuming? - Yeah. - Okay. - Yeah, for sure. But, you know, it is all about planning. It really just is. So Sunday, you know, I feel like I'm in Jesus' days 'cause your food don't last long when you're eating healthy. You need to have fresh fruits, fresh vegetables. So one day out the week, it's usually Sunday after church or whatever. I just go to the grocery store and fill up, you know, on the things that I eat, you know, a lot of eggs, avocados, you know, those types of things. And to me, it is a matter of, I don't always food prep. Where, 'cause I don't like my food sitting in a container. - Some people are. - I'm just a weirdo with it. - No, you're not alone though. - There's been some. But I do cook pretty much every day, if not every other day. Like I made two things of salmon, so that's two meals. I don't know, I just don't like the food sitting in the thing. But anyway, that's what I would tell people is plan ahead, do the best that you can to like plan ahead, especially if you have a family. - Yeah. - And it would be worth putting all of those containers and things like that together. If you have a family that, you know, you just don't have a lot of time. When I go to the grocery store, I try my best to stay out of the middle isles. - Yeah. - Which is where all of the-- - Gorma stuff. - Yeah. - The outside, yeah. - Right, and coach said fresh is better. If you can't get fresh frozen would be, you know, the next, but can not, you know, you're not supposed to eat canned food or whatever. - Unless there's an apocalypse, but we don't see that coming anytime soon, so, you know, we're good. - It's like saying, damn. - Why would you want to eat like you're in an apocalypse, so, you know, like, we're not in one. It's like the fact that this cup of soup, cup of noodle can just last and last, what the hell is this? - Yeah, you have a great foot. - You have a great foot. - And I'm like, do you really want that in your body? - Right. - Right. But it is to be real, to eat well is expensive. You know what I mean? So it's like, you know, trying to deal with that. So like, Aldi is a store that is a little bit cheaper, you know, than Publix, for example. - I slightly disagree. I think that eating healthy doesn't have to be that expensive. - It's not have to be expensive, but if you're trying to eat, like buying a broccoli, you know, for like $2.99 a pound is definitely going to be more money than buying, you know, a can of green beans, for example. - Yeah, but people also will buy like for $2.99, like a, McDouble, you know. - From that perspective. But I'm saying like, if you're comparing like, it can versus food, that's what I'm saying. But I hear what you're saying as well. It is, it's expensive. I mean, it can be expensive. But anyway, that's, that would be my advice. - Yeah. - To stay from the middle isles. - Yeah. - Stay on the outside with the fruits of the vegetables. - Yeah, but the fresh produce is. Yeah, it's always on the outside where the refrigeration is, you know. - And you know, just like, okay, if you start getting above like six ingredients, you know, then that's probably processed. - Yeah. - I'm like, oh, it's also a sign of like, check the label on things, you know, which I didn't really like get into. Like, I came from an eating disorder. So like, I came from like an opposite where it was like, okay, like I don't wanna be too cautious of everything that I eat. But, you know, like if you read the label on some things, it's like, what is, how many, what are these things? Like in one tiny little bar or something like that. So it's like, I try to be more mindful of that because they do make things now where you don't have, for anything like a candy bar, you can find a healthy one. Or a healthier alternative, you know. Like, that tastes pretty good, you know. Like, I'm not saying they all taste great, but like, and after a while, your taste buds change too, you know. Habits, when you are actually changing your habits, you actually have this acquired taste for healthier food. - Yep. - I think everybody discovers that once you get into the lifestyle of it, so. - It's been wonderful. - Yeah. - Well, I could keep hearing about it all day and you guys seem wonderful. We do have to wrap things up. But I want to give you, we do have our stretcher intellect section, which is going to be these facts that we read. They're not debatable facts. And stretcher intellect is brought to us by Defiance Fuel. And after we do stretcher intellect, I would love for you guys to be able to leave our listeners with whatever you think our listeners need to hear from you and your story. So go ahead, anybody's, the floor is yours. - Underneath Nashville's downtown area, there are hidden tunnels that were used during the prohibition era to transport illegal alcohol. Some of these tunnels connected speakeasies and hidden bars to keep them out of sight from law enforcement. - Mm, I feel like I knew that, but I didn't know it was like in Tennessee. - Yeah, I know it was probably. - Isn't that a movie about it? - I'm not being in New York. - Yeah, that tracks. Yeah, ooh, cool. There's a movie about it. Couldn't tell you what it's called, but-- - Interesting. - It's good movie. - This 19 acre park was created to celebrate the 200th anniversary of Tennessee's statehood. The park features a 2000 seat amphitheater, a 200 foot grand map of the state, and a pathway of history. - What park? - Bisonton. - Bisonton. - Oh, oh. - Did you say that? - I just didn't hear it. - No, I omitted it 'cause I wanted to-- - Oh, oh. I thought it really was like a guest run. I'm like, I don't know if people were playing a game here. (laughing) - Yeah, it's confusing 'cause the basket's the greatest game. (laughing) I like it. - I got married at Bisonton, you know, so. - No way, cool, good for you. - The small, intimate, it was not that day though. - Oh, yeah. So Tennessee State Fair, the Tennessee State Fair held annually in Nashville is one of the oldest state fairs in the United States dating back to 1855. - Oh. - 1855. - I have never been to the state. - I wonder what it was like in 1855. Did they have funnel cakes? - In Nashville, in Nashville. - Probably had a Ferris wheel, that's a dunk tank, that's probably a if-that. - The station located in the Gulch area of Nashville is one of the most famous bluegrass music venues in the world. It is a small, unassuming place that has hosted legendary performances in the 1970s. I don't think I've ever been there. - Oh man, it's one of the only like, still standing venues that's like, that iconic. - All right. - What was it? - It's really explore the city a little bit more. - Do you feel Nashville? - Probably. - Oh, yeah. - Everything was in that show. (laughing) - I mean-- - You have so many people here now. - Right, right, right. I mean, those angel wings in the Gulch were probably in it too. (laughing) Yeah, no, that's a, that's a really like iconic venue. Okay, last one. First FM radio station. Nashville is the birthplace of the first FM broadcasting radio station. WSM FM began operating in 1941, pioneering the use of FM frequency for radio broadcasting. - What's the opera, isn't it? - I know that. - I feel like the opera actually, is it? I work there and I should know. Was it the same one? I feel like there would be something about that on here. - Right. - Cool, right. And I think, did they do it at the Ryman? 'Cause the opera wasn't originally like where it is. - Right, right. - Yeah. Anyway, cool facts about Tennessee that I'm glad I know now that I'm from here. - Yeah. (laughing) - Guys, what is one thing that you'd like to leave our listeners with today? - I would say push past yourself. - Mm-hmm. - And you can get to your accomplished goals. - Yeah. - Minds it, man. - You're the one standing in your way. - Yeah, that's a great-- - That's good. - Yeah. - I would say, kind of like the compounding habits, start small, set very small goals. So like, instead of trying to walk a mile, walk 10 minutes. - Yes. - Every single day for five minutes, or for 28 days. And then what's gonna happen is that you're gonna be like, oh my little 10 minutes was quick, and you'll wanna go longer. - Yeah, but I'm looking good. (laughing) - Start small. - I mean, it's literally like math. Like, little things add up and so do big things, but big things are bigger, you know? - Yeah. - You can tackle little things. And it adds up, yeah, yeah. - Eat the other one, but at a time. - So I would say, fit self-care into your business and your profession. Like, I said, this is a holistic program. Like, we don't look at it as just fitness. People come in and they're like, this is therapy. I'm like, I actually had one person fire the therapist, and I was like, why did you do that? (laughing) - The gym is not therapy, just so we're clear. - Please don't tell them about it. - No, no, no, no, we won't make them a say. - I mean, if you think about it, I mean, you think about any profession. It took years, and it was headaches. I mean, I've heard many of your stories Nicole, but you've arrived. And it's like, if you think about your health, it's not gonna take that long. - How many years were you in school? - Oh God. (laughing) I mean, it's-- - Too many. (laughing) - Like, it's not gonna take that long. Like, it is, I mean, not even half the time. - Yeah. - So it's like, if you think of it that way, it's like, okay, I can do this, like this. - Well, and if you also think of it this way, and I saw this somewhere floating around on Instagram, I did not say this, but it really resonated. You have all these problems, right? Until you have a health problem. When you have a health problem, all of those other problems don't matter. Like, that health problem. That's the one problem that you have. And I was like, that part. So true for anyone. I don't care who you are, you know? So it's like, do you want that to happen? Or do you wanna be able to avoid that big problem covering up all those other problems that you got? Or do you wanna be able to deal with the problems that you have in a healthy way with the mindset that's clear and driven? Yeah. - Yeah. - Well, thank you guys so much for sharing your story today. - Thank you, thank you. - And I look forward to seeing what more comes out of it because I'm definitely gonna be following that. And I can't wait to go back and watch the whole thing. But-- - Let's see the last of us. - And that concludes today's episode. Dylan, thanks for saying so many things today. God, you just talk your ear off. (laughing) - I'm a listener, I'm a listener. - No, I need to be a better listener. Yeah, he's balanced with it. And I'm just like, you know, excited puppy, but anyways, thank you guys and we'll see you guys next time on the NFM Pod. - All right, FitFam, that'll do it for today's episode of the NFM Podcast. Be sure to visit our sponsors. And if you like what you heard today, make sure you like and share it with your friends. Thank you guys again for listening. (upbeat music)
