Did you hear that Hollywood actress, Eva Mendes is calling for the removal of artificial dyes from Kellogg's cereals, citing health concerns. She argues that many of the ingredients used in Kellogg's products are harmful for children and banned in other countries. Mendez has encouraged her followers to join a peaceful march to Kellogg's headquarters to demand change. Kellogg has responded by stating that their products comply with all applicable laws and regulations and that they remain committed to transparent labeling. However, some states are now starting to outlaw these same dyes, raising questions about the company's claims. In this episode, I discuss the potential health risks associated with artificial dyes, including links to hyperactivity, ADHD, and other behavioral problems. I also discuss why I find it odd that Kellogg's uses natural food colorings in their products in Canada but not in the United States. I believe there should be greater awareness and action regarding the ingredients in our food and I emphasize the importance of choosing real, healthy foods and demanding better quality products from companies like Kellogg's. Our health is at stake.

Marline Richards, otherwise known as Pastor Joy, is a Jamaican-born minister, health coach, and energy medicine practitioner. During the interview, Pastor Joy shared her inspiring journey and the founding of her Center of Joy ministry. Growing up in rural Jamaica, she developed a deep connection to nature and a strong sense of community. After immigrating to the United States, Pastor Joy pursued a career in healthcare and education, earning degrees in physical education, health information management, and divinity. A pivotal moment in her life came when she was inspired to start her ministry. Through a series of spiritual experiences, she realized her calling to educate and empower people to live healthier lives. The Center of Joy ministry was born, focusing on holistic health and wellness. The Healthy Choices Healthy Living Program, a key component of her ministry, aims to promote healthy lifestyle choices through education, community engagement, and support. Pastor Joy emphasized the importance of addressing both physical and spiritual health. Her work has gained recognition for its positive impact on individuals and communities. Throughout the interview, Pastor Joy's passion for her mission was evident. She shared personal stories and experiences that highlighted her commitment to helping others. Her journey serves as an inspiration to those seeking to make a positive difference in the world

In this episode of my Six Weeks to Fitness podcast, I interviewed Tricia Nelson an Emotional Eating Expert, who has lost 50 pounds by identifying and healing the underlying causes of her emotional eating. She is the author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now. Tricia is also a TEDx speaker whose talk garnered over 2 million views on Youtube. During our interview, Tricia delved into the complexities of emotional eating and its impact on health and wellness. Tricia shared her insights on how emotional eating often stems from unresolved emotional issues and how it can sabotage one's fitness and health goals. She emphasized the importance of understanding the root causes of emotional eating, which often include stress, anxiety, and past traumas, and how these can lead to unhealthy eating patterns. Here are some key points from the interview: ·         Emotional eating is common: Many people don't realize how much their eating choices are driven by emotions. ·         Healing emotional connections: Addressing the emotional reasons for overeating is crucial for long-term weight loss and improved health. ·         Personal journey: Tricia shared her own experience with emotional eating and how she overcame it.   ·         Identifying emotional eating: Tricia discussed how to determine if you're an emotional eater and provided a quiz on her website.   ·         Strategies for overcoming emotional eating: Tricia offered advice on how to break free from emotional eating habits, including creating a morning routine, building community, and avoiding triggers. ·         Mindful eating: Tricia emphasized the importance of mindful eating and paying attention to hunger cues. ·         Finding healthier alternatives: She discussed how to find healthier alternatives to sugary foods and navigate grocery stores. ·         Sugar's impact on mood and cognition: Tricia emphasized the negative effects of sugar on mental clarity, mood, and overall health. ·         Nighttime binges: She explained why nighttime binges are common due to decreased willpower and accumulated stress. ·         Seven steps to end emotional eating: Tricia reiterated the seven steps outlined in her book, including connection, centeredness, communication, clean eating, consciousness, courage, and causes. ·         Addressing underlying causes: She highlighted the importance of addressing underlying issues like people-pleasing and overthinking, which can contribute to stress eating. ·         Modeling healthy habits: Tricia emphasized the importance of parents modeling healthy eating habits for their children. ·         Self-care and self-worth: She discussed the significance of self-care and believing in one's worth. This was a very informative interview. Tricia provided valuable insights into the complexities of emotional eating and offered practical strategies for overcoming it. Tricia’s expertise and compassionate approach make her a valuable resource for those seeking to improve their relationship with food and their overall well-being.

In this episode of my Six Weeks to Fitness podcast, I interviewed the fit and fabulous, Sheila Agnew McCoy. During the interview, Sheila shared her inspiring journey as a 73-year-old fitness advocate, personal trainer, influencer, author, and speaker. She discussed her passion for helping seniors and women improve their health and quality of life through fitness, strength training, and corrective exercise. Here are the key takeaways from your conversation: 1. Starting Her Fitness Journey Later in Life Sheila revealed that she only began focusing on fitness as an adult, inspired by a desire to stay active and healthy. Her commitment to fitness has spanned over 19 years, during which she realized the lack of specialized training for older adults and women. This gap motivated her to become a certified personal trainer focusing on senior and women's fitness. 2. Challenges for Seniors and Women in Fitness Sheila emphasized the specific challenges seniors face in starting their fitness journeys, such as physical limitations, muscle loss, and fear of injury. She highlighted the importance of starting small, staying consistent, and focusing on overall wellness, not just aesthetics. Her philosophy of "start, stick, and stay" encourages consistency for lasting results. 3. Corrective Exercise and Strength Training Sheila explained how corrective exercise helps seniors and those recovering from injuries regain balance, mobility, and strength. She emphasized the importance of strength training in combating muscle and bone loss, especially for women over 40, to maintain independence and improve quality of life. 4. Mind, Body, and Soul Approach Sheila believes in a holistic wellness approach, integrating the mind, body, and soul. She encourages people to focus on total wellness rather than just one aspect, advocating for a balanced life that includes mental and spiritual well-being. 5. Nutrition and Lifestyle Sheila follows a simple and balanced nutrition plan, prioritizing fruits, vegetables, and whole foods. She advises seniors to focus on nutrient-dense meals rather than large portions and emphasizes the importance of good nutrition for longevity and quality of life.   6. Faith and Community As the health and fitness ministry leader at her church, Sheila integrates faith into her fitness philosophy, believing that spiritual health is the foundation for physical health. She has created a supportive Facebook community, Lifestyle Fitness for Active Adults, to inspire and motivate others on their fitness journeys. 7. Breaking Age Stereotypes Sheila challenges societal stereotypes about aging, encouraging older adults to push past limitations and remain active. She advocates for "age positivity" and believes that fitness can transform not just the body but also improve mental and emotional well-being. 8. A Life of Learning and Adaptation Sheila shared how she continually evolves by learning new skills, such as becoming a personal trainer and pursuing acting and modeling later in life. She emphasized the importance of transferring life experiences and skills into new endeavors, showing that it’s never too late to reinvent yourself. Through her empowering message, Sheila inspires people of all ages to take control of their health, start moving, and focus on living a fulfilling life at any age. This was a very inspiring interview with Fitness influencer, Sheila Agnew McCoy.

In this episode of my Six Weeks to Fitness podcast, I am joined by Dr. Joseph Antoun, CEO of L-Nutra and a leading figure in longevity science. During the interview, Dr. Antoun shared insights on his groundbreaking work with the Fasting Mimicking Diet (FMD). Dr. Antoun emphasized that aging-related diseases, including diabetes, cancer, Alzheimer's, and cardiovascular disease, are primarily caused by biological aging rather than mere chronological age. His work focuses on keeping cells biologically younger to prevent these conditions. Dr. Antoun discussed the motivation behind his shift from traditional medicine to focusing on preventive health. He became disillusioned with the "sick care" model, where patients are treated with pills for chronic conditions without addressing root causes. This led him to pursue public health and policy, with a focus on creating solutions that promote health span (the period of life spent in good health) rather than just longevity. The Fasting Mimicking Diet (FMD), developed by Dr. Antoun's company, is a plant-based nutritional program designed to mimic the effects of fasting. Over 25 years of research, including clinical trials at prestigious universities, has shown that the FMD can reduce biological age, rejuvenate cells, and reset metabolism without compromising muscle mass. Dr. Antoun explained how traditional diets, including the popular drug Ozempic, may cause muscle loss and metabolic slowdown, leading to weight regain. A key takeaway from Dr. Antoun’s research is that fasting stimulates autophagy, a cellular process where the body repairs and rejuvenates itself. He highlighted that five-day cycles of FMD can reverse biological aging by 2.5 years and promote overall health, including improved blood sugar levels, cholesterol, and reduced inflammation. Dr. Antoun also addressed the importance of balancing nutrition, exercise, stress management, sleep, and social happiness for longevity. He stressed that adopting the FMD three times a year, along with mindful eating and exercise, can significantly improve health outcomes without the long-term risks of medications or extreme diets.

Coach Reggie Ward, is a former professional football player turned life coach, During the interview, Coach Reggie shared his inspiring journey and valuable insights in this interview. He emphasized the pivotal role of mentors in shaping his life, highlighting the influence of Don Norford and Ike Jones. Coach Reggie discussed his experiences in professional sports, emphasizing the lessons he learned about mental toughness, resilience, and seizing opportunities. He also delved into his book, The Power of I, which explores self-discovery and personal growth. He explained his unique coaching philosophy, centered around the acronym L.E.G.A.X.Y., which stands for Leadership, Education, Goals, Athletics, Christ, and You. The interview touched on the importance of health and wellness, with Coach Reggie sharing his approach to maintaining a healthy lifestyle. He discussed his faith and family as foundational elements of his life and coaching work. Coach Reggie also offered practical advice on setting goals and overcoming challenges, emphasizing the importance of perseverance, planning, and seeking wise counsel. He also shared his belief in inspiring others through positive actions and encouraging words. Coach Reggie Ward's interview provided valuable insights into personal development, mentorship, and the importance of living a purposeful and fulfilling life. His emphasis on the power of "I" and the importance of setting goals is particularly relevant for anyone seeking inspiration and guidance, and it couldn’t come at a better time. I really enjoyed speaking with Coach Reggie Ward. He is a man on a mission.

Donnie Lygonis is the Founder and CEO of Mellanmal, Inc., the creators of the RE:DO Plant-based protein bar. During the interview, we delved into the innovative journey behind their product. Donnie shared insights into the inspiration for creating a plant-based protein bar, emphasizing the growing consumer demand for sustainable and health-conscious food options. We discussed the unique ingredients used in RE:DO bars, highlighting their commitment to using high-quality, natural components that not only provide nutritional benefits but also support environmental sustainability. The conversation also touched on the challenges faced during the product development phase, including sourcing sustainable ingredients and ensuring the bars met high taste and nutritional standards. Donnie elaborated on their rigorous testing and feedback process, which involved collaboration with nutritionists and fitness experts to refine the product. Furthermore, we explored the market reception of RE:DO bars, noting the positive feedback from both consumers and health professionals. Donnie shared future plans for Mellanmal, including expanding their product line and increasing their presence in the health and wellness market. The interview concluded with a discussion on the broader impact of plant-based diets on health and the environment, reinforcing Mellanmal's mission to promote a healthier, more sustainable lifestyle through their innovative products. I personally tried RE:DO and I can honestly say it is by far the best plant-based protein bar on the market (in my opinion). It tastes great and will keep you satiated for hours, something most protein bars cannot claim. You can find RE:DO at mellanmalofsweden.com, on their IG page at redofoodsusa and on Amazon.  

Are you ready to transform your life in just six weeks?  Whether you're looking to shed those extra pounds, build muscle, or simply adopt a healthier lifestyle, our Six Weeks to Family Fitness program will help you! Imagine waking up every day feeling energized, confident, and ready to conquer the world. With our expert guidance, family friendly workout plans, and delicious nutrition tips, you'll be amazed at what you can achieve in such a short time. But that's not all! When you join our Six Weeks to Fitness program, you'll become part of a supportive community of like-minded individuals who are all on the same journey. Together, we'll motivate and inspire each other to reach our fitness goals. "But that's not even the best part. When you join our program, you'll also get: 12 high-energy workouts led by top-notch fitness pros. 3 nutrition workshops with a special hands-on cooking class taught by certified nutritionists. Recordings of every class so you can work out on your schedule and repeat them as much as you want. Daily motivational tips and emails from me to keep you inspired. A FREE subscription to the Body Sculpt of New York Six Weeks to Fitness newsletter. Personalized wellness coaching to help you reach your goals. Daily fitness and nutrition worksheets to track your progress. This isn't a scam-it's a game-changer. But you need to act fast to secure your spot. The program begins on October 8 and runs through November 14, so grab your spot now before registration is closed, and don't forget to share this with your friends and family. Go to www.bodysculpt.org to register or for more information. You can also email me at [email protected].

Most people think that crunches will flatten your stomach. While crunches will strengthen your abdominals and build muscle underneath the fat, it will not reduce the fat around your midsection. In this video, I share 3 tips on what I personally have done and continue to do, to get and retain a flat stomach.  In my previous video, I shared the many reasons why you need a flat stomach, not just because it looks good visually. Achieving a flatter stomach often involves adopting healthier lifestyle habits. This can lead to improved physical fitness, increased energy levels, and better overall well-being. In addition, reducing excess abdominal fat is crucial for long-term health. Carrying extra weight around the midsection is linked to a higher risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Everyone regardless of age or gender should strive to flatten their stomach and this video breaks down 3 proven and effective tips to help you to achieve a flatter stomach in most cases, less than 6 weeks. Check it out and let me know what you think.

Do you want to know why you need a flat stomach? A flat stomach is often sought after for its aesthetic appeal. In a society that places a high value on physical appearance, having a toned midsection can boost self-confidence and body image. A flat stomach can enhance one's overall silhouette, making individuals feel more comfortable and attractive in various clothing styles. Beyond vanity, achieving a flatter stomach often involves adopting healthier lifestyle habits. This can lead to improved physical fitness, increased energy levels, and better overall well-being. In addition, reducing excess abdominal fat is crucial for long-term health. Carrying extra weight around the midsection is linked to a higher risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. By striving for a flatter stomach, individuals are taking proactive steps to improve their overall health and reduce their chances of developing these serious conditions. Ultimately, the desire for a flatter stomach is a combination of aesthetic and health-related motivations. While it's important to remember that body image is complex and individual, there are undeniable benefits to achieving a toned midsection, both physically and mentally. Get a copy of my very popular ebook, "6 Weeks to A Flatter Stomach" https://6weekstofitness.com/6-weeks-to-a-flatter-stomach-ebook/.

Is it too late to get into shape? In today’s video I dive into this question that so many of you may be asking yourselves. Maybe you hit your 40s, 50s, 60s or beyond and wonder if the opportunity to get into shape has passed you by. The quick answer is no, it’s never too late to get into shape. I know people who didn’t start until their mid 50s or even in their 60s and now, they’re living their best lives, happy and healthy! ·       Busting Myths: Let’s shatter another myth: aging means slowing down. It’s true that our bodies change as we age, but that doesn’t mean we have to accept decline. In fact, regular exercise can help counteract many age-related changes. ·        Mental Health Benefits: Beyond physical health, getting into shape is a powerful tool for boosting your mental well-being. Regular exercise has been shown to reduce stress, anxiety, and depression. It can also improve your sleep quality and overall mood. ·        Small Steps, Big Results: Remember, progress, not perfection, is the key. Start small and gradually increase the intensity and duration of your workouts. Every step you take, no matter how small, brings you closer to your goals. ·         Find Your Motivation: Discover what truly motivates you. Whether it’s fitting into your favorite jeans, having more energy, going on exotic vacations, playing with your grandkids or simply feeling better about yourself, finding your ‘why’ can be a powerful driving force. ·         Community Support: Surround yourself with supportive people. Join a fitness class, find a workout buddy, or connect with online communities. Having a support system can make a world of difference. Getting into shape doesn’t mean running a marathon or lifting heavy weights, it means moving your body more, it means feeding your body good nutrition, it means improving your strength, increasing your flexibility one step at a time. There is a saying that if you don’t use it, you will lose it. Getting in shape to me, means keeping my independence. Just because you hit a milestone of 50, 60 or 70, doesn’t mean you have to give up your independence. This is what the medical profession would like you to believe, but I’m here to tell you that isn’t true. When you don’t use your muscles, they begin to atrophy and become weaker, but when you start to challenge your muscles, they become stronger and more resilient. So, what are you waiting for? It's time to reclaim your health and happiness. Take that first step today. Your future self will thank you! Remember, it’s never too late to start your fitness journey. Let’s make today, the day you prioritize your well-being. You deserve it!

Are you over 50 or 60 years and have not made your health a priority yet? What are you waiting for? We've all heard the saying, "Life is short." But how often do we truly consider the weight of those words? Life is a precious gift, a whirlwind of experiences waiting to be embraced.  Shouldn't we be doing everything we can to live it to the fullest?  That includes taking care of our health, the very foundation that allows us to explore, connect, and thrive. Think about it: a life riddled with fatigue, aches, and illness limits our ability to experience the world. We miss out on vacation and holiday celebrations with loved ones, all because of ill health. Feeling sluggish and unhealthy can also dampen our mood and motivation, making it harder to chase our dreams and embrace new challenges and opportunities. How are we going to manifest our dreams and ambitions if we’re sick and tired all the time? But, here's the good news: taking charge of your health doesn't require drastic measures. Small, sustainable changes can make a big difference. Step #1 Fuel your body: Swap sugary drinks for water, prioritize whole foods over processed options, and find healthy alternatives you actually enjoy. Your body will thank you with increased energy and a sharper mind. When is the last time you ate a piece of fruit? If I were to ask you when was the last time you ate a piece of cake, you would probably say, yesterday, but when is the last time you ate some fruit? otherwise known as nature’s candy? Step #2 Move your body: Use it or lose it. You see, I’m part of that over 60 club, I know what happens to our bodies when we don’t use our muscles, our muscles atrophy and we become weaker. Find activities you love, whether it's a brisk walk, a dance class, or a yoga session. Even small bursts of movement throughout the day can boost your mood and overall well-being. Step #3 Prioritize your sleep: Aim for 7-8 hours of quality sleep each night. Feeling well-rested will improve your focus, energy levels, and even your immune system. Remember, a healthy lifestyle isn't about punishment; it's about empowerment. It's about giving yourself the energy, strength, and resilience to experience all that life throws your way. It's about feeling good in your own skin and having the stamina to chase your passions. You know, when you’re healthy, you feel independent. You can get up and go wherever you want without someone assisting you. Isn’t that what we strive for, happiness, love and independence? Speaking of independence, have you heard of Dr. Kenneth Cooper? He pioneered the concept of aerobics in the 1960s.  For those of us of a certain age, who thought that it was Jane Fonda who started the aerobics phase, it was actually Dr. Kenneth Cooper, who now at the tender age of 92, is still working to encourage people to become physically fit, why? Because he knows that Life is too short to be unhealthy. Don't Let Your Health or lack of health Steal Your Golden Years. Look at what exercising has done for Dr. Cooper. So, let's invest in ourselves, our bodies, and our well-being. Let's make every day an opportunity to embrace life with a healthy mind and a healthy body.  Because when we feel our best, we can truly live our best. What are some ways you prioritize your health? Share your tips in the comments below! And for those of you who normally watch my video to the end, you may recall my saying, “We don’t stop exercising because we grow old, we grow old because we stop exercising. Can you guess where I got that quote? It was from Dr. Kenneth Cooper, the father of Aerobics created that quote and I adopted it. Thank you Dr. Cooper!

Are you tired of dieting and exercising to lose weight? What if I told you there are other ways to lose weight besides dieting and exercise? Would you believe me? And what if I told you that these three strategies are relatively easy to do? Would you be willing to try them? In this video, I will provide you with three proven strategies that are guaranteed to help you lose weight easily and quickly, all from the comfort of your own home. Why is Weight Loss Important? If you are at a healthy weight relative to your height, then there is no need to focus on weight loss. However, if you’re not at a healthy weight, you definitely want to consider it. Achieving a healthy weight can offer numerous benefits, including a reduced risk of: Heart Disease Type 2 Diabetes Various types of Cancer Kidney Disease Asthma Additional benefits of weight loss include: Lower Blood Sugar Lower Blood Pressure Less Stress on the Joints Many people struggle with weight loss. This video explores three strategies, based on my personal experience, that can be very helpful if you’re looking to lose weight fast and easily. The First Strategy: Mindset Matters Napoleon Hill once said in his book "Think and Grow Rich" that “whatever the mind of man can conceive and believe, it can achieve.” Change the way you think, and you will change the way you act. When it comes to losing weight, you either have a negative mindset or a positive mindset. A negative mindset says, “No matter what I do, I can’t lose weight,” or “I’m too old to lose weight,” or “I tried before and failed.” In contrast, a positive mindset says, “I can do this, one step at a time,” “It’s never too late to start,” and “It’s progress, not perfection!” The Second Strategy: Stop Eating Late at Night Our metabolism slows down at night. Eating before bedtime forces our bodies to digest food when it is least efficient, leading to stored extra calories as fat. We end up loading our bodies with fuel that it doesn’t have the capacity or time to burn. I know we live busy and stressful lives, and sometimes this stress makes us want to grab a late-night snack before going to bed. However, if you want to lose weight, especially around the midsection, allow for a 3-4 hour window between your last meal and bedtime. This aids digestion and can potentially reduce weight gain around the midsection. The Third Strategy: Intermittent Fasting For those unfamiliar with intermittent fasting, it is essentially time-restricted eating. You only eat during a specific time window. It’s not dieting; it’s just another way of eating. And just in case you think you can’t fast, think again. Every human being on this planet fasts. When you go to bed at night and wake up 6, 7, 8, or more hours later, you have fasted. When you eat your first meal in the morning, you are breaking the fast, which is why it’s called “breakfast.” But why is intermittent fasting one of the most powerful tools for losing weight fast and easily? Because it’s natural, safe, and effective, unlike the highly promoted weight loss drugs like Ozempic or Wegovy. Intermittent fasting has no side effects; our ancestors practiced it thousands of years ago out of necessity. If there was no food available for a week or two, they had to fast until their next meal. Another benefit of intermittent fasting is that it is FREE! It won’t cost you a dime. As a matter of fact, it will end up putting more money in your pocket. There are various intermittent fasting methods, but the most popular is the 16:8 method, which I do on occasion. This method involves limiting your intake of food and calorie-containing beverages to an 8-hour window each day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages like black coffee or tea. You can choose to start your fast at 8:00 p.m. and fast until the next day at 12:00 p.m., a total of 16 hours, after which you break the fast with a light meal. Your body will have food cravings throughout the day. These cravings will only last for about 20 minutes or so and then will cease. Why? Because your body will feed off your stored fat, causing you to lose weight. When we exercise, our bodies burn off carbs, fats, and then proteins in that order. But if you haven’t eaten in 16 hours, there are no carbs to burn off, so your body will look for the next fuel source, which is fat. This is why food cravings go away after about 20 minutes because our bodies find their next fuel source—fat! As some of you are aware, I host six-week fitness programs online. If you’re interested in participating in my next Six Weeks to Fitness program or would like additional information, let me know. I would be happy to share this information with you.

Today we're diving into a topic many of you have been asking about:  nutrition for sculpted abs. You've been hitting the gym hard, but those abs are still hiding? This blog is for you! Let's get real: abs are built in the kitchen, not just the gym. You can crunch all day, but if your diet isn't on point, those abs will stay under wraps.  So, what should you be eating? Forget fad diets and processed foods. The key is whole, unprocessed goodness: lean proteins, healthy fats, and plenty of fruits and veggies. Fueling Your Fitness ·         Lean Protein Powerhouse:  Chicken, fish, tofu - these are your muscle-building besties. Protein helps repair and grow muscle tissue, which is essential for that toned look. ·         Healthy Fat Harmony: Don't fear fat! Avocados, nuts, and avocado oil are loaded with healthy fats that keep you feeling satisfied, regulate hormones, and keep your metabolism humming. ·         Fiber Fantastic Fruits and Veggies:  These colorful powerhouses are crammed with vitamins, minerals, and fiber. Fiber keeps you feeling full and helps your body function optimally, which is crucial for fat loss. Beyond the Bites: Portion Control is King It's not just what you eat, but how much.  Smaller portions are easier to digest than overflowing plates.  Remember, it takes about 20 minutes for your brain to register fullness. So listen to your body and avoid overstuffing yourself! Debunking Fat Loss Myths Forget the 6-meal-a-day myth! Frequent small meals may not be the magic bullet for everyone.  If you want your body to tap into stored fat for energy, focus on mindful eating and avoid unnecessary snacking. Hydration Hero Water is your best friend! It keeps your body functioning smoothly and can even aid in fat loss. Sometimes, thirst can be mistaken for hunger, so listen to your body and stay hydrated throughout the day. Aim for eight glasses of water daily, and more if you're active or in a hot climate. Not a big water fan?  Many fruits like watermelon and berries are packed with water and can help you reach your hydration goals. Remember: Consistency is Key Building visible abs takes time and dedication. Stick to your healthy eating plan, stay active, and be patient. Those results will come! Ready to take your fitness further? Check out my e-book, Six Weeks to A Flatter Stomach, for a step-by-step guide to reaching your abs goals. This blog is just the beginning! Subscribe to Six Weeks to Fitness for more tips and tricks to live a healthy and happy life. Remember, it's progress, not perfection. Celebrate your small victories and keep pushing forward. You've got this!

Can Intermittent Fasting cure cancer? Intermittent fasting (IF) has exploded in popularity in recent years, touted as a weight-loss miracle cure. While weight management is certainly a potential benefit, the true power of IF lies in its ability to promote deep cellular healing and resilience. By strategically cycling between eating and fasting periods, we can harness the body's natural repair mechanisms and potentially combat a variety of chronic diseases. One of the key benefits of IF is its impact on cellular repair. During fasting periods, the body goes into a state of cellular housekeeping. It initiates autophagy, a process where damaged cells are broken down and recycled for new cell production. This can be particularly beneficial for preventing cancer. Cancer thrives in an environment fueled by constant glucose (sugar) availability. By restricting feeding windows, IF may starve cancer cells and hinder their growth. Beyond cellular repair, IF offers a potent weapon against chronic inflammation, a root cause of many diseases. Studies suggest that IF can significantly reduce inflammatory markers in the body. This reduced inflammation translates to a lower risk of heart disease, Alzheimer's, and even autoimmune disorders. Improved metabolic health is another perk of IF. By forcing the body to tap into fat stores for energy during fasting periods, IF can improve insulin sensitivity and potentially aid in managing type 2 diabetes [3]. Additionally, IF may promote the production of beneficial ketones, which can offer a stable energy source and enhance cognitive function. It's important to remember that IF is not a one-size-fits-all approach. Different methods exist, and consulting a healthcare professional is crucial before starting any new dietary plan. However, the growing body of research on IF paints a compelling picture. By incorporating strategic fasting periods into our lives, we can empower our bodies to heal, fight inflammation, and potentially ward off chronic diseases. Intermittent fasting is not just about weight loss; it's about harnessing the body's inherent potential for self-renewal, and in this video, we’re going to explore a recent study that proves scientifically, that you can beat cancer and it won’t cost you a dime.

Do you know why fruits are called nature’s convenience food or nature’s fast food, because they are ready to eat, nutritious and often come in their own natural packaging. As someone who has explored various diets and interviewed numerous health experts, such as Orvel Douglas, Khepra Anu, Lashay Taylor and others, I believe the fruitarian lifestyle offers numerous benefits for your health. First and foremost, fruits are packed with essential vitamins, minerals, and antioxidants that are crucial for maintaining optimal health. They are rich in vitamins like C and A, which boost your immune system and improve skin health. Fruits are high in fiber, which aids in digestion and helps maintain a healthy weight. The natural sugars in fruits provide a steady source of energy without the crash associated with processed sugars. The fruitarian diet is incredibly hydrating. Fruits have a high water content, which helps keep your body hydrated and supports overall bodily functions. This hydration is particularly beneficial for your skin, making it look more radiant and youthful. The antioxidants in fruits also play a significant role in reducing inflammation and protecting your body from chronic diseases such as heart disease, diabetes, and certain cancers. Orvel Douglas is the creator of the Fruitarian Challenge, an event that happens every other month. I’ve witnessed the results of hundreds of participants who took part in his challenge lose weight, reverse heart disease, diabetes and so many other chronic illnesses just from participating in the fruit feast challenge. Orvel is quick to say that it is not the fruit that’s doing the healing, it’s your body that’s doing the healing. The fruit is creating the environment in which your body is able to heal itself. In other words, the body was meant to heal itself, you just have to give your body what it needs to do the job. Another compelling reason to consider the fruitarian lifestyle is its simplicity and natural approach to eating. By focusing on whole, unprocessed foods, you eliminate the intake of harmful additives and preservatives commonly found in processed foods. This can lead to improved digestion, increased energy levels, and a clearer mind. Many people who adopt a fruitarian diet report feeling more connected to nature and experiencing a greater sense of well-being. The fruitarian lifestyle offers many health benefits, from boosting your immune system and improving digestion to providing essential nutrients and promoting hydration. If you're looking to enhance your health and well-being, consider incorporating more fruits into your diet. Your body will thank you later. If you’re interested in weight loss tips, fitness advice, and upcoming Six Weeks to Fitness workshops, visit www.6weekstofitness.com and subscribe to my Six Weeks to Fitness newsletter at https://lp.constantcontactpages.com/su/IeRmzkF/BodySculptofNY.

Did you know that walking is the best exercise for your body and mind? That’s right, walking can seriously help you add years to your life, and it doesn’t take much to see results. In fact, one study found that people who did just 10 to 59 minutes of moderate exercise (like brisk walking) per week had an 18% lower risk of death during the study period compared to those who were inactive. Meanwhile, people who completed the recommended 150 minutes of weekly exercise in at least 10-minute spurts had a 31% lower risk of death. The great part about having a walking routine is that it’s easily accessible to most people. In general, all you need is a good pair of walking shoes. These should be supportive, with a strong sole that can help propel you over all those miles. In this video, I share 15 reasons why I believe Walking is the best exercise for anyone looking to lose weight, tone up and live a long and healthy life. One of the best investments you can make is to buy a good pair of sneakers and start walking on a regular basis.

In this video I share why I believe that prioritizing your health is the ultimate power move. I also challenge the idea that feeling tired and achy is inevitable with age. Instead, I suggest it's a consequence of neglecting your health. It’s important to treat your body like a well-oiled machine. Just like a car needs proper fuel and maintenance, your body thrives on nutritious food, exercise, and rest. I believe that food is medicine. I recommend fruits, vegetables, and hydration for optimal performance. Highly processed foods are discouraged as they hinder your body's ability to function well. Exercise is another key element. It doesn't have to be strenuous; even walking can significantly improve your health. Finding activities you enjoy is crucial for consistency. Prioritizing sleep is also highlighted. Getting enough rest allows your body to rejuvenate and prepares you to take on the day. Prioritizing your health is not only an investment in yourself as the CEO of your body, it also inspires others to take care of themselves. For more videos like these, please don’t forget to subscribe to my Six Weeks to Fitness youtube channel. If you’re interested in weight loss tips, fitness advice, and upcoming Six Weeks to Fitness workshops, then subscribe to my newsletter at bit.ly/3K9o7sE.

Orvel Douglas is a certified nutrition and diet specialist, known for his advocacy of a fruit-based fruitarian diet, also referred to as a "fruitarian" lifestyle. His teachings have significantly influenced me and many others, focusing on the importance of diet in conjunction with exercise. Personal Journey and Shift to Nutrition: During the interview, Orvel shared his personal journey that began with his move to the United States in 1993, during which he gained weight and decided to change his lifestyle. He extensively researched nutrition and health, adopted a rigorous exercise routine, and made significant dietary changes, leading to a substantial weight loss of 50 pounds in eight weeks. Philosophy and Dietary Approach: Orvel emphasized that "you can't outrun a bad diet," highlighting that exercise alone is insufficient without proper nutrition. His approach to diet focuses on prevention rather than cure, advocating for a diet rich in fruits due to their water content and natural sugars which support body detoxification and health. The Fruit Feast Challenge: Orvel created the "Fruit Feast Challenge," a program that encourages participants to eat primarily fruits and engage in regular exercise. He cited numerous success stories from participants who experienced significant health improvements, including weight loss and reversal of chronic conditions like diabetes and hypertension within the challenge’s duration. Whether you are someone just starting out or a senior citizen who want to get healthy, a fruitarian diet will get you there. Discussion on Specific Fruits and Dietary Tips: He advised that high water content fruits are most beneficial for health and detoxification. Orvel stressed that fruits should be consumed alone and not mixed with other foods to optimize digestion and absorption. Orvel also mentioned fruitarian recipes that are sure to wet your appetite. Common Misconceptions and Clarifications: Orvel addressed common misconceptions about fruit sugar, explaining that the natural sugars in fruits are different from processed sugars and are essential for cellular health. He also discussed the importance of fiber in fruits for maintaining a healthy gut microbiome. Lifestyle and Long-term Commitment: The discussion also touched on Orvel’s long-term commitment to a fruitarian lifestyle, how it has sustained his health, and his active involvement in promoting this lifestyle through social media and his personal engagements. Interaction with the Audience: The podcast included a live Q&A segment where Orvel answered audience questions about healthy eating tips, the best fruits for health, what raw fruits he eats in a day, the role of diet in managing diseases, and specific dietary practices. This interview highlights Orvel Douglas's commitment to promoting a fruit-based diet as a key to achieving and maintaining optimal health, showcasing his extensive knowledge and passion for nutrition and wellness.

In this engaging episode of my "Six Weeks of Fitness" podcast, I interview Dr. William Davis, a renowned cardiologist and bestselling author of the Wheat Belly series of books, Undoctored, and most recently Super Gut: A Four Week Plan to Reprogram your Microbiome, Restore Health and Lose Weight. During the interview, Dr. Davis will provide some valuable insights and practical tips to enhance our well-being through natural and informed choices. Here's a summary of the key points discussed during our interview: Microbiome's Impact on Health: Dr. Davis elaborates on the critical role of the gastrointestinal microbiome in overall health. He explains how modern lifestyle factors like antibiotics, food additives, and processed foods have negatively affected our gut health, leading to a range of health issues including obesity, heart disease, and mental health problems. Restoring Gut Health: Dr. Davis emphasizes the importance of restoring the microbiome to improve health. He likens the process to tending a garden, where removing harmful elements, introducing beneficial microbes through fermented foods, and providing the right nutrients can lead to a healthier microbiome. Weight Loss and Muscle Preservation: The conversation touches on the misconceptions and dangers of popular weight loss drugs such as Ozempic and Wegovy, highlighting the importance of preserving muscle mass for overall health. Dr. Davis argues that muscle is crucial not just for physical strength but also for metabolic health. Practical Health Strategies: In this segment of the interview, Dr. Davis shares actionable advice on improving gut health and overall wellness. This includes consuming fermented foods, focusing on a diet rich in unprocessed foods, and considering specific supplements like collagen and probiotics to address deficiencies in the modern diet. Empowerment through Knowledge: In this segment of the interview, we both spoke about the significance of empowering individuals with knowledge about their health. We stressed the need for people to understand the underlying factors affecting their health rather than relying solely on medications or quick fixes. Holistic Approach to Health: The interview underscores a holistic approach to health, where addressing the root causes of health issues through diet, lifestyle changes, and understanding the body's needs leads to more sustainable and impactful health outcomes. Access to Dr. Davis's Work: I strongly recommend getting a copy of Dr. Davis's latest book, "Super Gut," and his blog for more in-depth information and resources on improving health through gut health restoration and other natural approaches.

My next guest is Pauline Adeleke, a 71 year’s young, personal trainer, fitness coach, nutritionist, inspiring speaker and owner of the Ageless Fitness Lifestyle YouTube channel. She is a firm believer that anyone can get fit and at any age. Pauline shared her journey from a carefree childhood in New York to an adventurous young adult life as an international flight attendant. She narrated her fairy-tale-like encounter with her future husband at an art exhibition and their life together until his untimely death orchestrated by the Nigerian government due to his successful land development ventures. After returning to New York as a widow with two children, Pauline rebuilt her life, emphasizing the importance of education, resilience, and faith. She transitioned from teaching to starting her writing company and later pursued her passion for fitness, which she now shares with others, especially women over 50, to encourage them to maintain their health and well-being. Pauline also discussed her dietary preferences, advocating for a plant-based diet, and the importance of regular exercise, including strength training, for maintaining muscle mass and bone density as one ages. She emphasized the necessity of self-love, avoiding comparisons, and finding a nutrition and exercise routine that suits one's individual needs. Pauline is working on an app dedicated to fitness and health for women in their 50s and 60s, offering exercise routines, meal plans, and motivational support. Her presence on social media and her upcoming app reflect her dedication to spreading the message of health, strength, and resilience, irrespective of age. This summary captures the essence of the conversation, highlighting Pauline's life story, her philosophy on aging, fitness, and nutrition, and her commitment to inspiring others to take charge of their health and well-being.

Have you ever thought about eating raw food as opposed to cook food? Khepra Anu is a Raw Foodist, and author who has dedicated his life to sharing his knowledge of the power that the Live Food lifestyle combined with systematic fasting has on the body. Over the past 20 years, he has hosted numerous health retreats in the U.S. and internationally, during which he guides participants through his unique approach to repairing and detoxifying the human body through the scientific and mechanical application of coconut water, fresh juices, and living food. During the interview, he will discuss his early childhood growing up in Monticello, New York into a very religious family. It was during that time that he first learned about a very profound scripture from the Bible in Genesis 1:29 that stated “Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” After reading that scripture his eyes were opened and he never looked back. He realized that we should be eating more of what God made and less of what man-made. He also mentioned the great Dick Gregory, who also planted a seed the first time Khapra got to hear him lecture, “he was the one who opened up the Bible and said, this is, you know, we supposed to eat this way.” Our conversation delved into various aspects of nutrition, particularly focusing on raw foods, salt, and fasting. Khapra emphasized the importance of consuming a wide variety of foods, including exotic fruits, fatty fruits, and salty fruits like olives, to ensure a balanced intake of nutrients. He discussed different types of salt, favoring Celtic sea salt and real salt over Himalayan salt due to concerns about its quality. The conversation also touched on the benefits of fasting, particularly coconut water fasting, as a way to detoxify the body and allow it to heal naturally. Retreats focusing on holistic health experiences, including sun gazing, meditation, yoga, and coconut water fasting, were highlighted as opportunities for deep rest and rejuvenation. Overall, the dialogue underscored the importance of embracing natural foods and lifestyle practices for optimal health and well-being.

Kellie Bowman, daughter of Dr. Sebi and owner of Sebi’s Daughters LLC discusses the many contributions of her father and the reasons why she is advocating for a “Dr. Sebi Wellness Day.” Dr. Sebi dedicated his life to the pursuit of natural plant-based approaches for health management and disease prevention, Dr. Sebi treated high-profile clientele including Michael Jackson, Eddie Murphy, John Travolta, Lisa “Left Eye” Lopes of TLC, and Teddy Pendergrass, and his efforts continue to enrich the health and wellbeing of millions of people around the world, including yours truly. Now, as the owner of Sebi’s Daughters (www.sebisdaughters.com), Kellie Bowman is championing healthy living through clean eating, mental wellness, and more. Bowman promotes the “celebrities of the garden” as part of the site’s offerings, which serve as powerhouses to our overall health and wellness. You can download a “free” list of foods she recommends for optimum health from her website. Kellie is living and speaking her “truth”, and she wants everyone to know that getting older is no longer a given, people are dying from cardiovascular disease in their 40s and 50s, but it doesn’t have to be. Kellie believes that eating a plant-based diet will extend your life and improve your health. Kellie is also an advocate of fasting, which she learned from her father. Kelli Bowman is on a mission to save lives and share the knowledge and wisdom that she has gained growing up as the daughter of one of the most amazing men in our current history, Dr. Sebi. This was truly an inspiring interview with the daughter of a man I have grown to respect and admire.

Cardiovascular disease is a major health concern for everyone, especially women, causing ten times more fatalities than breast cancer. As a matter of fact, heart attacks occur more often in women than men. Cardiovascular disease is often underestimated as it appears later in women than in men. Women usually discover their own risk while seeking health information for their spouses at medical events, making it a life-saving revelation. Dr. Ford Brewer is a board-certified preventive & occupational medicine specialist and a globally recognized speaker for organizations including the National Governor's Association and the Brookings Institute. Dr. Brewer is also the Founder of PrevMed Heart Attack & Stroke Prevention (www.premedhealth.com). PrevMed Health is a national preventive medicine practice focusing on preventing and treating chronic diseases, particularly heart disease, type 2 diabetes, and obesity. Dr. Brewer has devoted the majority of his career to the prevention of chronic disease, with some amazing results. Prior to Premed Health, he was the Director of preventive medicine programs at the prestigious Johns Hopkins University. During this very informative interview, Dr. Brewer will share why he chose prevention as opposed to surgery, and how his methods of prevention can extend decades to your life beyond your 50s, 60s or 70s. In addition, Dr. Brewer will share information about his upcoming event, “PrevMed Health's Heart Attack and Stroke Prevention Conference, scheduled to take place on December 1-2 in Tampa, Florida. The conference will address the critical issue of preventive medicine and the leading causes of death and hospitalizations in America. The two-day immersive health education conference includes top healthcare and medical experts who discuss silent killers and how to avoid or prevent many cardiovascular diseases. This transformative seminar is much more than a traditional event, offering individualized advanced testing to identify risk for heart disease, strokes, and dementia, among other cardiovascular diseases. If you’re looking for ways to improve your health and extend your life for years to come, then listen to what Dr. Brewer has to say and what techniques he recommends, you won't regret it. He is saving lives all over the world, with over 188,000 YouTube subscribers, he is doing something right!

Did you know that your tongue may be the strongest muscle in your body? The tongue has 16 muscles and never stops moving even while you sleep. If you’re like most people, you were not aware of this fact nor were you aware that proper positioning of the tongue in the roof of your mouth and nasal breathing can improve circulatory and respiratory issues such as asthma and COPD as well as fibromyalgia, ADHD, migraines and so much more. In this episode of Six Weeks to Fitness, I am joined by Becca Rose, the owner of Myofunctional Pathways, LLC. She is a Myofunctional Therapist, Certified Butayko Breathing Instructor, Sleep Coach and Registered Dental Hygienist. Since a very young age, Becca has exhibited an interest in oral health and dental topics. She has been in the dental field since 2004. When she learned about Myofunctional Therapy, the "AH HA" moment happened. She realized that this was the missing piece to some of the symptoms she had experienced in her life. And so the journey began. Since then, she has improved many of her own myofunctional concerns. Now she has the experience and first hand knowledge to help her patients find the missing link to many of their symptoms with determination to find the root cause. “Often, THE TONGUE is the root cause and it is most often the last thing anyone ever thinks of.” Her clients have gained significant, life changing improvements of symptoms! Becca also has an 8 week Performance and Recovery program. If you would like to participate in this program and receive a discount, please be sure to email Becca and mention that you heard about the program on my Six Weeks to Fitness podcast. You can find out more about Becca Rose here: Contact information:www.myofunctionalpathways.com facebook.com/myofunctionalpathwaysmyofunctional.pathways.llc InstagramCalandly link: https://calendly.com/becca-ycc/15min I'd love to have a free video call with anyone who would like to talk in more detail. Use calandly link to schedule.

Are you suffering from Brain fog, dry mouth, anxiety, asthma, fatigue, high blood pressure, insomnia, snoring, ADHD or sleep apnea? Did you know that most adults  are not breathing correctly, and by changing the way we breathe we can reverse most if not all of these illnesses? Most of us are mouth breathers and it is mouth breathing that is the cause of many respiratory diseases. In this interview, Karese Laguerre, will show us how to breathe properly so we can sleep better, and become more productive. Karese Laguerre is a registered dental hygienist, Author, Speaker, Myofunctional therapist, and founder and owner of the Myospot. Her latest published book, Accomplish, delves into how to sleep better, eliminate burnout and execute goals. Karese’s mission is to transform and positively impact as many households as possible through dynamic breath, brain and body work. I found this to be one of my most life changing interviews to date. If you or any of your loved ones suffer from any respiratory or cardiovascular issues, then you must watch this interview. It can change the trajectory of your life. Karese has a private practice in Florda and will provide free online consultations. To learn more about Karese Laquerre, visit www.themyospot.com. You can also order her book, Accomplished on Amazon. Karese, like many parents, suffered in silence while her children struggled with the symptoms of undiagnosed sleep and breathing issues. One visit to a pediatric dentist changed the trajectory of their lives. Already a Registered Dental Hygienist (RDH), Karese, trained with Sandra Holtzman, Lois Laynee and Sarah Hornsby to establish her orofacial myology knowledge. With this initial training and numerous others, in a few short years she has not only resolved all her children's issues, but helped hundreds of patients, children and adults alike, discover how great life can be functioning on full. Her private practice, The Myo Spot is now a leader in the quest for myofunctional therapy awareness and public education.

How would you like to lose 10 pounds in 30 days without dieting? Do you even think it’s possible to lose weight without dieting? Not only is it possible, I’ve done it and so have countless others. In this video, I share my 4 tips on how you can lose 10 pounds in 30 days without even going on a diet. For many of us, losing one or two pounds would greatly improve our health, but what about 5, 10 or 15 pounds, wouldn’t that increase our quality of life even more? Yes, it would.  As the host of my Six Weeks to Fitness podcast, I usually interview fitness and nutrition experts, doctors, athletes and celebrities to discuss the importance of living a healthy lifestyle. In this video, I am flying solo to share some of my personal knowledge and expertise in the area of weight loss. For the past 30 years, I have trained and worked with hundreds of men and women through my Six Weeks to Fitness programs, so I know what works and what doesn’t. Remember, I’m not talking about crash dieting here, there are no “eat this not that” recommendations, just some common sense, yet, scientifically proven methods that will help you lose, release, drop (however you want to put it) at least 10 pounds in 30 days, and you get to keep it off, if you so choose. Since the 2020 pandemic, the waistlines of average Americans have increased due to inactivity, stress and yes, poor eating habits. Fast forward to where we are today, in 2023, diabetes rates along with heart disease, dementia, cancer and other chronic diseases are increasing exponentially. These illnesses are preventable. Obesity is a risk factor for all of these diseases and with 42% of Americans currently obese, the forecast does not look too promising unless we take action and reverse course. Winter is just around the corner, and it is during this time of the year that most people “fall off the wagon” and start putting on some extra pounds. In addition to the winter months, we have the ever-challenging holiday season, with all of the social gatherings and office parties to contend with. It is estimated that the average person puts on an extra 5 to 10 pounds from Thanksgiving to New Year's. What if this year could be different? What if my 4 tips can help you lose 10 pounds by the new year? It can, and it will if you follow my 4 steps. Give it a try and let me know what you think. For Information on my 6 Weeks to Fitness e-book, visit www.6weekstofitness.com;  Email: [email protected]

In this interview, Lashay Taylor shares how eating fruits and living foods saved her life. Lashay lost 30 pounds in 30 days while taking the Orvel Douglas Fruit Feast Challenge. After years of silently suffering from symptoms of endometriosis like prolonged periods of heavy bleeding, severe cramping, an abdominal tumor, depression, severe back pain, acid reflux and more, she started researching alternative ways to heal her body. Lashay was inspired by the raw vegan lifestyle after reading countless testimonials of others who changed their lives and improved their health eating fruits and living foods. After 3 years of transitioning from a standard American diet to a whole food plant-based raw food lifestyle, Lashay has reversed many of her symptoms and continues to spread awareness and inspire others about the importance of holistic living to change your life.

In this video, Oliver Nam shares his vast expertise on how to get fit and stay fit in your 40s and beyond. He is the owner and operator of Thrive Training in Irvine, California, and his specialty is working with adults over 40 years of age. Oliver is also the author of “Fitness Over 40: A Blueprint Workout.” Oliver Nam believes that everyone should be able to get up and down from the ground without pain and be able to pick up their kids or grandkids without throwing out their back.  His goal at Thrive Training in Irvine is to help you sleep better, have better posture, body awareness, and balance and to ultimately have more time for your family. Oliver Nam has been training since 2005, receiving his certificates from National Academy of Sports Medicine (NASM) and NCCPT (National Council for Certified Personal Trainers). After receiving a Bachelor of Arts degree from UC Irvine in 2004, he decided to leverage his love of sports and body mechanics into a career suitable for him. And with his experience in the Physical Therapy field for 5 years, he includes this knowledge in his everyday programs for each one of his members. As with the “Growth Mindset” culture of Thrive Training in Irvine, Oliver continually learns new methods alongside his team of instructors; Sean Bjelland, Jarren Kitchens, Joseph Martinez, Joan Le and Courtney Tarango. He also works alongside Thrive’s Registered Dietitian, Whitney Lynott R.D. and Danielle Insley as the office manager.

If you want instant low back pain relief “We Gotcha Back”! We Gotcha Back is a customized compression support belt that relieves back, lumbar, and total body pain. It induces improved blood circulation and is FDA-approved. The inventor of We Gotcha Back is Glenn Gordon, a disabled veteran, musician, songwriter, and singer, who shortly after leaving military service as a heavy equipment rough terrain forklift operator, started having back problems.   The military would not allow him any disability for his back pain, but they did give him many different back support belts that did not work and extreme-strength pain killer pills, which Glenn refused to take because of their addictive qualities. Instead, he created his own back support belt and that is when We Gotcha Back was born.  The belt is quickly racking up endorsements by athletes and celebrities. One such athlete is the all-time record holder for most Mr. Olympia titles, Lee Haney, who is now part of Glenn Gordon’s advisory team. Other celebrities wearing his belt include singer Keith Urban, comedian Jeff Foxworthy, professional dancer, Debbie Allen, Actress Kim Coles and others.  According to the World Health Organization, Lower Back Pain affects 619 million people worldwide and by 2050, that number will increase to 843 million. Low Back Pain is the single leading cause of disability worldwide and is often associated with loss of work and a huge financial burden.  Just recently Mike Tyson was said to be suffering from Sciatica, a problem We Gotcha Back has been known to handle quite well. If you’re listening Mike, the inventor of WEGOTCHABACK, has a belt with your name on it.

In this episode of my Six Weeks to Fitness podcast, I interview Sophia Paliov to discuss how she used Intermittent Fast and a low-carb diet (Keto), to lose 40 pounds in 4 months. Sophia has been in the public relations industry for over 27 years. She is the owner of SPPR-LA, a lifestyle, hospitality, beauty & fashion pr firm out of Los Angeles, California.  Growing up and most of her adult life Sophia has never had an issue with weight. In fact, people thought as a child and teen at times she was too thin.  Sophia grew up always walking to school mostly and would take five days a week ballet and tap dance classes during her childhood years and into her early teens and remained at a good low weight (120-124) all the way through her late early thirties.   Around the age of 33, Sophia started to gain weight due to a lot of stress (cortisol) due to personal family stressors (father diagnosed with stage four prostate cancer) as well as eating way more processed foods and also dealing with some fibroid issues which has to be balanced out with stronger birth control.  In 2010 at the age of 38 Sophia's father died and by that point, she found herself about 15 pounds heavier even though she had begun to eat less processed foods and cut out a lot of her sugar. But the stress along with hormonal issues due to her fibroids still slowed down her weight.  Soon afterward, Sophia's mother was diagnosed with Alzheimer's and for the next 8 years till her death in 2018, Sophia's weight fluctuated.   In 2015-2017 she began a serious weight loss journey and workout regimen by working out to a lot of cardio and doing low carb/gluten-free lifestyle.  She got down to her goal weight of 127 and held it there till a workout injury in April of 2017 halted her progress.  At that point, her mother's illness had severely progressed and by early 2018 Sophia's hormonal imbalance caused her fibroids to produce super heavy bleedings which kept her from doing heavy workouts.   By June 2020, Sophia had ballooned up to 165 pounds and was miserable.  With surgery scheduled for that same month to deal with the fibroids, Sophia was finally able to get her hormonal balance in check; slowly.  But, as the months went by the drive and determination to get back to her comfortable weight just was not there.  She knew she had to make changes again and to get motivated to start moving her body but kept pushing it off.  One day a week or two of working out just was not cutting it at almost 50.  In April of 2021, Sophia saw a picture of herself in leggings and a tight top and just was floored at how bad she had gotten.  It was that instant that triggered her to get motivated again and to know her WHY.  She knew that she had to lose weight and that going low carb/keto would again be part of her life (which she has always done on and off), but she also knew outside of work she was missing something - she had to implement her WHY.  She did not want to end up like her mom with Alzheimer's and even prior to that walking with a walker, she also feared cancer, so doing what she loves to do, Sophia stayed up at late hours and researched longevity, weight loss and found Intermittent Fasting. Ordering the book "The Complete Guide to Fasting" by Dr. Jason Fung, Sophia read it in two days and then just dove into more research on fasting, deepening into keto and the importance of protein, weight training, cardio and of course the magic of fasting.   By October of 2021 just in time for her 50th birthday Sophia had lost her weight and reached her goal weight of 129, and to this day she fluctuates between 125-129 with a steady amount of muscle gain.  Her philosophy is not about just losing weight, but how you go about it and she always asks others to know their WHY. "It's not a diet, it's a lifestyle."

Did you know that over 50 million Americans suffer from constipation, or that 75% of us are not properly hydrated? The lack of being properly hydrated can cause serious problems for your gut and overall health. In this episode of my Six Weeks to Fitness podcast, I interviewed Michael Roller, former personal trainer, martial artist, and CEO of MIXSUPPS, a health and wellness brand out of Central Utah. After obtaining a degree in Exercise Science and working as a personal trainer, Michael Roller spent years absorbing information from bodybuilders, fitness enthusiasts, athletes, doctors, and people who were just trying to live healthier lives, and realized that the supplements that most of them were using were constantly cycling as they looked for something that worked consistently. So, he set out to make the coolest supplement company with the best products, with clinically researched ingredients at the right dosages, that would actually work, but not only work but taste good. During the interview, Michael will share his company’s mission and discuss three of his company’s main products: “Little Sh!ts”, which helps to relieve constipation naturally and without the side effects you would receive from over-the-counter laxatives; “One Shot Water Amplifier”, which is an immunity booster; and “Ganbaru Energy,” an energy booster without caffeine and added sugar. To use these products, all you need to do is add water, which will increase your hydration, which is why I like these products. After watching or listening to this interview, and you decide to try any of these products, use my promo code “Vincent 20” and receive a 20% discount on the price. I’m currently trying the Ganbaru Energy product prior to my workouts, and so far it’s been a very good experience. It tastes great and all I have to do is add water which helps to keep me hydrated. This was a very informative interview with a former personal trainer and martial artist turned CEO, of a wellness brand who set out to create products that will boost our gut health, improve immunity, and increase our energy levels naturally while helping us to become more hydrated.

In this special presentation of my Six Weeks to Fitness podcast, I am joined by Fruitarian Orvel Douglas. Orvel attended Highbury & Islington College in London, England, where he received his Diploma with the International Therapy Examination Council. His journey into nutrition started about 25 years ago, when he weighed about 200 pounds and did not like the way his body looked or felt, which led him to study nutrition, and using his knowledge of nutrition along with exercise, he lost a total of 50 pounds in 8 weeks and totally transformed his body and his life. Subsequently, he teamed up with my organization, Body Sculpt of New York and became the lead nutritionist for our Six Weeks to Fitness programs and provided nutrition counseling and workshops for Medgar Evers College, United Federation of Teachers; DC 37, 1199 SEIU, and the Office of Alcoholism and Substance Abuse. 10 years ago, Orvel moved on from the vegan lifestyle to a fruitarian lifestyle. He is the creator and founder of the Fruit Feast Challenge on Facebook, where he is literally transforming hundreds of lives all across the world educating the masses about the healing powers of fruits. During this interview, Orvel will share his journey into becoming a Fruitarian, and the many benefits you can expect to experience by adding fruits to your diet. He will also share some of the many successes participants in his Fruit Feast Challenges have experienced through the years, everything from the reversal of diabetes, heart disease, weight loss and kidney disease. I truly believe you will enjoy this interview and it may change your life, or at least it may change the way you look at fruits.

Did you know that there is a connection between your feet, your core and your glutes? If you want a strong core and strong glutes, you should consider strengthening your feet. That’s right, your feet! In this episode of my Six Weeks To fitness podcast, I am joined by Dr Emily Splichal, a Functional Podiatrist and Human Movement Specialist. She is the Founder of EBFA Global, Creator of the Barefoot Training Specialist® Certification, Author of Barefoot Strong and CEO/Founder of Naboso Technology, a company that delivers innovative textured insoles and mats that help increase foot strength and health by increasing sensory stimulation in your feet. With over 20 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration. During the interview, Dr. Emily will discuss the most common injuries she has to deal with as a podiatrist and how to prevent and treat them. She will also discuss the importance of foot awareness, the benefits of barefoot training and how strengthening your feet can tighten the core and gluteal muscles. This is a must-watch interview for anyone with foot, core or glute issues. I learned so much in this interview about the importance of our feet, and thanks to Dr. Splichal, I am now walking around my home barefoot for at least 30 minutes per day, and it feels great! Visit www.naboso.com and receive 20% off of any of their products by typing in my promotion code “sixweeks”.

In this episode of my Six Weeks to Fitness podcast, I had the pleasure of interviewing Danielle Cunningham, an inspiring leader in the health and wellness industry.  She is a certified Group Exercise Instructor, Personal Trainer and Wellness Coach with over 25 years experience. Danielle has a love for activities such as roller skating, tennis, running, hiking, swimming and being a former athlete, she is an avid sports fan of tennis, football, basketball and track & field. While teaching Group Exercise, Training and Coaching in and around the metro Atlanta area, Danielle has continued to strengthen her passion for being healthy and active, which was her motivation to launch "Living Well with Danielle" in 2016. During the interview, Danielle will share what it means to Live Well with Danielle. As a Health and Fitness Professional, Danielle's objective is to provide all the support, information and motivation her clients need to achieve and maintain their goals. She is committed to helping her clients realize and unlock their full potential through lifestyle change, customized programs and goal setting. Danielle’s goal is to take Living Well with Danielle on the road throughout the country, so keep your eyes and ears open because Living Well with Danielle will be coming to a city near you.

In this episode of my Six Weeks to Fitness podcast, I am joined by Jorge Blamo, an actor and former collegiate baseball star. Jorge always loved acting and sports but chose to play baseball in high school and college, but as fate would have it, a groin injury sidelined him from playing during his sophomore year of college. Depressed while recovering from his injury, Jorge switched gears and returned to his other ‘first’ love — acting. After college, Jorge pursued acting full-time. His credits include "Bull" on CBS and Hulu’s "Wu-Tang: An American Saga," among others. Jorge has done commercials for Rémy Martin alongside singer, songwriter Usher, Sling TV, Audi, Bose, and Under Armour. He is also slated to appear in two upcoming movies, including "With Myself." During the interview Jorge discusses his Ghanian/Portuguese roots; the influence his mother and father had on his life growing up and the significant role faith, fitness and a positive mental mindset play in helping him to pursue his dreams as a professional actor. When I asked Jorge how he deals with rejection when it comes to landing roles in Hollywood, he stated that “for every thousand no’s there is one yes. It’s the same in baseball, you don’t bat one thousand, but you keep swinging.” It was a real pleasure interviewing this young, positive and inspiring, purpose-driven rising star. Remember the name Jorge Blamo, you will be seeing his name all over the big screen one day soon.

What do celebrities Will Smith, Diddy, Common, Mike Tyson, Kevin Durant and Tyrese Gibson all have in common? They are all clients of my next guest, Chef Ryan Rondeno, the “Private Chef to the Stars”. Chef Ryan is making his lavish recipes available to people across the U.S. as he offers some trade secrets, training through simple techniques, tips, and tricks, and revealing signature recipes for all ages. With a passion for French, Italian, and Regional American Cuisine, his focus remains on local, sustainable cuisine with a strong emphasis on bold flavors—not to mention the love of New Orleans cuisine and fresh California flavors. Most notably, Chef Ryan has also appeared on the following segments and placed in food competition for the following: World Food Championships (top 10 finish), The Jam TV Show, Atl & Co, Good Day Charlotte, Good Day San Diego, NY food & Wine Fest, Culinary Fight Club- LA, San Diego, Chicago (won 3 times and finished 3rd in national championship). Chef Rondeno is the founder and owner of Rondeno Culinary Designs and the Rondeno Spice Collection (Nola Creole Rub, Citrus Herb Rub, and Ancho-Chili BBQ Rub) designed to help cooks of all skill levels enhance the flavor of the dishes. His culinary focus is on the use of grass-fed organic meats and locally-grown organic produce. Chef Rondeno recently created the Food Culture App, which offers simple recipes that will bring unique and tasty experiences to the kitchen table.  The Food Culture App was created to embody a personal and unique approach of food and flavor in the kitchen. “We wanted to create cost-effective and flavorful scratch recipes that didn't break the bank. The App was also designed to have a one-on-one feel, as if I'm cooking with you every step of the way,” says Chef Rondeno.

Do you like to dance? What are you doing on Saturday, May 21st in New York City? How would you like to participate in a free event that attracts over 10,000 dancers, live bands, DJs and over one hundred unique styles of dance and culture? I’m talking about live Tango, Salsa, Afro-Cuban Conga bands, floats, Dance Battles, a Soul Train Line and much more? If all of this sounds too good to be true, then listen to my interview with Jamila Holman, the Festival Production Lead for the 16th annual Dance Parade. During the interview, Jamila discusses in detail, what you can expect to experience when you attend this awesome event. This is the largest dance event in New York City, and the only event (to my knowledge), where you are given a ticket if you don’t move your body! That’s right, instead of a parking or speeding ticket, you will receive a ticket for not moving. So, if you’re looking to tone up your body and lose weight, why not have fun while doing it at the 16th annual Dance Parade? Jamila Holman began her dance career in NYC in 2003 with renowned Jazz Choreographer Frank Hatchett. Jamila danced at Madison Square Garden for the New York Knicks and was chosen to perform in shows in China, with John Legend and Paul McCartney. Jamila began her training under Frank Hatchett’s principal dancer Kim Norrington and was bolstered by choreographers at the Broadway Dance Center and Hunter College. Her training varies in styles from ballet, to jazz, tap, hip-hop and African. As a teacher she has assisted Frank Hatchett at conventions such as The Dance Teachers Summit, NADAA, with the New York Knicks Cheering for Children Organization and at New York City’s most popular gyms such as Crunch and David Barton. Currently, Jamila tours arenas nationwide as a choreographer and back-up dancer with R&B star Lisa Lisa of Lisa Lisa and the Cult Jam.

Is it possible to live a life of happiness and success, even after being molested and sexually assaulted at a young age?  What about dealing with grief, depression, suicidal thoughts, and abandonment? Most of us cannot even imagine what this would feel like unless you’re LaJune Singleton, a board-certified health coach, nutritional lifestyle coach, advance personal trainer, mindset strategist, podcaster, and author of “Releasing My Trauma: The Root of Self-Sabotage.” During the interview, LaJune discusses openly about her trauma growing up and how she has been able to put the past behind her and use these experiences to help young girls and women to overcome their challenges. She has more than 10 years of experience helping women in many different areas including obesity, chronic illnesses, physical health, injury recovery and more. LaJune Singleton’s book and company stand apart in her ability to deeply reach people who do not understand how not releasing your fears and past can be the root cause of self-sabotaging behaviors. LaJune’s mission and ultimate formula for success is to empower girls, families and women to become healthier—mentally, physically and nutritionally—by gaining the courage to come to terms with releasing their past.

How would you like to learn how to reach your highest and healthiest potential after age 40? I asked my next guest, Shahada Karim, that question and she provided some awesome tips and advice. Shahada Karim believes the most effective way to connect is through plain speech, clear direction and decisive action. She grew up ‘dabbling’ in forms of yoga, to stretch overworked muscles from too many hours in the gym. In 2012, she committed to learning as much as she could about yoga with her first 200 hour training in Power (Hatha) Yoga. She’s since been certified in Hot Power Fusion, Yoga with Weights, and Yin Yoga. She has also studied Yoga 4 Cancer and Yoga Nidra. She has specialized training in advanced anatomy and physiology, energetic cultivation and transfer, intelligence in sound and sequencing, and breath-work for grounding and expansion. In 2017, she expanded her studies to Ayerveda Yoga and its specific connection to Nutrition and Physical Expression. In 2018, she founded Habibi Body Sport to focus on specific choices and habits to encourage health and wellness for life, and today, she teaches group classes at studios around Los Angeles, including Habibi Body: a targeted plan designed to engage primary and accessory muscle groups simultaneously for a full body workout. She keeps a steady roster of private clients for both nutrition and exercise, and continues to manage the day-to-day operations of her first baby, Habibi Bath & Body, which focuses on organic and natural skincare.

Coach SheNesia (Nesi) Ewing is an International award-winning transformation life coach and Master Fitness Trainer who possesses a masters in Sports and Health Science and minor in exercise psychology and currently a Doctoral Candidate of Psychology. Coach Nesi has worked in the field of coaching and health and wellness for more than a decade as a trainer, athlete, coach and as Drill Sergeant in the US Army, with 20+ years of experience in the field of exercise, sports, nutrition, and mindset transformation. Coach Nesi became certified in the field of life coaching and fitness, after becoming homeless and losing everything. This life changing event caused Coach Nesi to not only become financially broken, but emotionally broken, forcing her to step out of her comfort zone to provide for herself and family. With minimal income and resources, Coach Nesi decided to turn her struggle into a success by tapping into her passion of sports and fitness and desire to help others become physically and mentally fit by creating the fitness transformation company Uncovering The New U, LLC. UCTNU was created to expose the newness of men and women when they become healthier to become happier. “New Mind, New Body, New U.” She is the author of “Uncovering The New U, Change your mind, Change your circumstances,”. She has contributed to several books, podcasts, YouTube channels, and spoken on multiple radio stations across the US and UK. She visited and shared her expertise globally by visiting Dubai, Paris, Africa, Tokyo and Jamaica and multiple locations in the US.

How would you like to build a healthy, injury-free body?  If you do, then you will enjoy this interview with Dr. Sanaz Hariri, an orthopedic surgeon who specializes in the diagnosis and treatment of shoulder and knee pain. Dr. Hariri did a sports medicine and arthroscopy fellowship at Stanford and a total knee replacement fellowship at Harvard. Dr. Hariri is an expert in minimally invasive techniques for shoulder and knee arthroscopy and knee replacement. She has treated players in many elite athletic organizations, including the Stanford football and basketball teams, the United Football League and the San Jose Ballet. Dr. Hariri prides herself in taking the time to work closely with each patient to identify a path to recovery that is tailored to each patient’s lifestyle and treatment goals. Her practice includes the elite athlete striving to return to the highest level of competition, the recreational athlete looking to return to an active lifestyle, and the elderly patient wanting to enjoy their activities of daily life without pain. Dr. Hariri believes in less intervention when it comes to treating injuries and more prevention, through movement, hydration and a healthy plant-based diet. During the interview, Dr. Hariri often referenced the “Blue Zones.”  In 1999, journalist and explorer Dan Buettner led a series of expeditions with National Geographic and a team of anthropologists, demographers, and scientists to discover the world’s longest-living populations and the commonalities between these unique groups of people.   Through their research, they identified five regions of the world with the largest percentage of individuals 100 years of age or older, collectively called the Blue Zones. The people of these regions engage in similar lifestyle habits, such as consuming a plant-heavy diet and prioritizing tight-knit social networks. These sharing features are referred to as the Power Nine in Dan Buettner’s book “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest.” This was a very enlightening and informative interview with Dr. Hariri.  Her motto is “movement means health and happiness” and during the interview, she explains why movement is so important. Dr. Hariri also believes that supplementation is a key component to building good health and that is why she is now an advisor to 305-Life, a health and wellness lifestyle brand that celebrates the ethos of Miami and seeks to inspire consumers to get the most out of life by staying hydrated and active.

In this episode of my Six Weeks to Fitness podcast, I am joined once again by Coach Theresa Wells, a native San Diegan, has a great passion for helping others. She is an alternative healing, holistic health and whole person approach advocate in the health and fitness industry. She does not believe in cookie cutter, quick fix gimmicks and is highly vocal about it. She is an effective results producing leader. She is a former Secondary School Counselor who resigned in January of 2022; in order to work alongside those who have made the decision to commit to leading a successful fit life. This passion of fitness and combination of a counseling background, allows her to understand and empathize with those who struggle with the social emotional issues that are deeply rooted in most individuals ability to become psychologically fit; in order to become physically fit and lead a healthy lifestyle. Theresa Wells is the owner of Tone At Home Fitness, an in-home personal concierge support that also provides online health & wellness programs. Her programs are designed for men and women who were formally fit but now seeking to get back to living successfully fit lives. This includes integrative fitness and nutrition programs for those who haven’t quite been able to get back to their peak athletic performance because of lingering COVID-19 symptoms or other illness that may have caused or triggered dormant health issues. Over the past 2 years numerous families have been hit with stress, anxiety, fatigue and depression. Whether from divorce, isolation, stress from work or relationships. People want to feel relief, lose weight, look better and want to get back to living. Living healthy and disease free. This is the support Tone At Home Fitness Family members receive.

Chris Manderino is a former NCAA and NFL professional athlete who pursued an opportunity to live abroad while playing football in Italy post his NFL career. He is the founder of LYFE FUEL, a whole-foods plant-based company that helps people achieve optimal health. While in Italy, he was struck by the vast cultural differences between the Italian approach to food and the American approach. Italians, even with all the pizza, pasta and high carb lifestyle seemed a much healthier population than the US. Chris boiled it down to this striking difference: in Italy, food was simpler. The Italians used higher quality, mostly plant-based ingredients and had smaller portion sizes. His revelation inspired a career change and he ended up taking a job in the nutraceutical industry. Later on, Chris decided to study dietary and training theories, and while most nutritionists and food experts disagreed on just about everything else, there was one thing everyone seemed to agree on: eating a plant-based diet is the most important thing you can do for your health. Using this knowledge, Chris co-founded LYFE Fuel, where every aspect of the company is backed by science, right down to the amounts of each ingredient. Instead of simply throwing healthy ingredients together, LYFE’s products are engineered with the specific purpose of aiding absorption to make sure the body receives the full benefits of each life-sustaining nutrient. After speaking with Chris for almost an hour, I am convinced that LYFE Fuel is one of the best plant-based nutrition products on the market, and I can’t wait to try it for myself.

Vince Ferguson: Dr. Ashley Lucas is the Founder of PHD Weight Loss. She holds a PhD in sports nutrition and chronic disease, and she's also a registered dietician. She comes to the field of nutrition and weight management with a unique background as a professional ballet dancer. That's right, a professional ballet dancer, and joining me today on my podcast to discuss long-term weight loss success, which is so important and why she believes that weight gain isn't your fault. Let's welcome Dr. Ashley Lucas. Dr. Ashley, how are you? Ashley Lucas: I'm great. Thanks so much for having me. Vince Ferguson: Well, thank you for coming on this show, but before we get started, I want to know, I want you to share with my listeners and viewers where did you grow up and what was your childhood like? Ashley Lucas: Sure. Yeah, I grew up in Washington State and it was a great childhood. I trained as a classical ballet dancer when I was young and worked real hard and just didn't have any natural talent to speak of. And so I was always pushing my body to do things that it naturally didn't want to do. I was injured all the time and I really just had a constant fight to fit the really lean body that we are or were at that time required to fit, you know, as being a ballet dancer. So I had struggles with that. I was told I was fat countless times despite restricting calories like crazy and not eating any fat because I thought that if we ate fat, we'd get fat. Vince Ferguson: Right. Ashley Lucas: And so I had that constant struggle, but throughout that childhood, I learned perseverance and persistence and wouldn't have changed any aspect of it, but it pushed me into what I'm doing now today. Vince Ferguson: Really? So how long were you a professional ballet dancer? Ashley Lucas: Yeah, I started training when I was 4 years old and I went to a boarding school for it during high school. I completed my undergraduate degree in ballet performance and then went on and danced with companies across the country. And so, yeah, I had a fairly successful career because I'm just a little bit obsessive and I was so passionate and just loved everything about it. And actually the end of my dancing career, it was when I landed in New York, I was actually chosen to perform at The Joyce Theater. Vince Ferguson: Nice. Ashley Lucas: And I was flown up there, but instead of finding myself in the spotlight there, participating in these once in a lifetime performances, I found myself in the ER. Vince Ferguson: Really? Ashley Lucas: Yeah, I had no idea what was going on with my health. I thought that maybe I was having a heart attack, a panic attack. Yeah and basically that's what it was. It was a panic attack and the doctors after a whole bunch of different tests said I was just underfed and overexercised and I just couldn't keep going. So I had to step away from my dancing career at that time in my mid 20s. Vince Ferguson: Really? And so what brought you to PHD Weight Loss? Ashley Lucas: Well, from that point, I knew my body couldn't continue doing what it was. And I was really frustrated that I was injured all the time and my body was never at the body composition it needed to be despite working really, really hard. So I decided, you know, I understood how significantly nutrition impacted my own sport performance. So that pushed me into just learning more about nutrition and I went on and earned my PhD in sports nutrition and chronic disease. And I studied exactly that. I wanted to understand what happens to our metabolism when we chronically under eat, you know, when we're always dieting, what happens there and how do we achieve optimal body composition? How do we drop weight? How do we reduce body fat without causing harm metabolically? So I studied that. And then I think most importantly what I looked at is mentally and emotionally from the habits and behaviors that we have, how do we create sustainable change? So we don't just drop weight quickly. Vince Ferguson: Yes. Ashley Lucas: And doing our metabolism and then have it all come back. Vince Ferguson: Yes. Ashley Lucas: So, that's really what I focused on, and after that, I taught at the Ohio State University, but there realized..... Vince Ferguson: The Ohio State? Ashley Lucas: Ohio State, that's right. I realized that I just am very impatient and I need to see dramatic change in people, probably like you, or probably pretty similar in that respect. And so I went back to school again to become a registered dietician. I wanted to be this true expert in the field of weight management and I felt that, that was what it needed to take. But there I was filled with all of this same information. I was told, well, people just need to eat less. They need to move more. It's all a calories in, calories out kind of equation and people just need to have more discipline and eat everything in moderation and avoid fat and eat 6 to 11 servings of grain a day. And it didn't make sense to me. And so I took what I learned there and flipped it all upside down, pretty much everything that I was taught I questioned. Ashley Lucas: And from the answers that I found from more research and the research in my doctoral work, I created PHD Weight Loss. So we have five brick and mortar locations, but we also have an amazing nationwide at-home program where we are serving thousands of people all across the country no matter where they live in a really unique approach that challenges the standard ways of thinking when it comes to nutrition and weight loss. So that is my story of kind of how I've come to this point in helping people just reverse obesity and obesity related health conditions and I'm more passionate about this than I was when I was dancing. So I'm so glad that I've found purpose and passion within myself. Vince Ferguson: Oh yeah. I'm sure. And I'm sure quite a few other people are happy that you found purpose. Ashley Lucas: Yeah. Maybe. I hope so. Vince Ferguson: Exactly. How long have you been doing this now? Ashley Lucas: Oh, probably about 12 years. Vince Ferguson: About 12 years. Ashley Lucas: Yes. Vince Ferguson: Wow. because I've been to your website and I've seen hundreds. I'm not sure if it's hundreds, but I've seen quite a few testimonials. Ashley Lucas: Yes. Ashley Lucas: We have hundreds of testimonials. Vince Ferguson: You do have hundreds? Ashley Lucas: Yeah. Vince Ferguson: That is amazing. That's amazing. Okay. Because we are overwhelmed right now with information about diet and exercise, right, and so much thought, so much is given, so much information is out there, it's like information overload. So what makes your company different from other companies that's out there with this information? Ashley Lucas: Yeah. I mean, we just streamline it all. We don't listen to the conventional wisdom. We create mostly a metabolic shift in the body. So we teach the body how to burn fat for fuel. And it doesn't require you to be Keto or very low carb or Atkins or Paleo or vegan. But what we do is we really take this unique approach where we can guide you on what your unique body needs, on how much to eat, when, what, and just create a really clear customized meal plan to support that aspect and create a metabolic shift from within. So it feels good and you don't have hunger or cravings and we can break that sugar addiction without any withdrawal symptoms. Vince Ferguson: Hmm. So there's no cookie cutter approach here. Ashley Lucas: No, it's going to be customized to each person. Vince Ferguson: But you believe in a low carb diet basically. Ashley Lucas: Yeah. I mean, I believe that we all have a unique tolerance level of how many carbohydrates we can consume. Everybody's different. What I can tolerate is probably much different than what you can tolerate. My husband and I were on a different paradigm as well from what we can tolerate. He comes from a family of morbid obesity, and in order for him to maintain his optimal level of health, he's pretty low carb. For me, I can tolerate a little bit more, I've got to be aware, but I now exercise much less. Probably I need to do more. You could help me with that, but...I took in much less and I weigh, my body fat is leaner than it ever was when I was dancing because of the shift in how I eat now. Vince Ferguson: Really amazing. And you've seen, with what you've seen through your research, you've been able to reduce chronic obesity, chronic illnesses. Basically, you've seen a lot of that happen. Ashley Lucas: So much. And, it's not from the weight loss necessarily. It's from how we're eating and creating this shift in the body. I mean, we have a client who comes to mind, John, and he started with us, had about 50 pounds to drop, but was on 90 units of insulin a day type two diabetic, like that's pretty intense. Vince Ferguson: Yes. Ashley Lucas: Within a week, he had to drop his insulin needs in half. Within three weeks, he was on about six units of insulin a day and now he's dropped to the 50 pounds and he's no longer diabetic. So, you know, a lot of these conditions were told they're chronic, you know, you're just going to have to medicate to continue dealing with diabetes. And that's not true. It doesn't have to be progressive. You can put it into remission. And I like to use the word remission. Vince Ferguson: Okay. Ashley Lucas: If you go back to the old habits and behaviors that got you there in the first place, you know, it's going to come back. It's not that we've cured it, but we've put it into remission. And if we can maintain the weight loss and these habits and this lifestyle, then it never needs to come back. Vince Ferguson: Hmm. Because I know you believe that weight gain is not all full necessarily. Ashley Lucas: Yes. Right. Vince Ferguson: So what do you base that on? Ashley Lucas: A few things. So the first thing is, so the belly fat, we know. Yeah that's right. We all like to let go of. Vince Ferguson: Yeah. Ashley Lucas: These active, these fat cells in the belly. They're different than the fat throughout the rest of the body. They get in there, they pack in tight into your organs and around the organs, it squeezes the organs and in time, this belly fat mass becomes almost like a tumor. It grows its own blood vessels and it secretes its own hormones and I want you to think that this fat mass in your belly is hungry. It has demands and urges and cravings and addiction. Like it has a mind of its own. And all it wants to do is get fatter as fast as possible. Vince Ferguson: Yes. Ashley Lucas: So the more belly fat you have, the more hunger and more cravings and more addiction to food you have. The slower the metabolism you have. So you really don't have to eat that much, and you'll witness continued weight gain. I talk to women all the time who say, gosh, I just really don't eat that much or I eat really healthy, but no matter what, I'm still putting on the pounds. Maybe I exercise a lot, but I'm still, you know, 30, 50 pounds more than I want to be or need to be. And so that's not your fault. It's all driven by this fat mass that's in there that just wants to grow. It makes you hungry. It makes you lazy because the last thing it wants you to do is go expend a ton of energy. So, yeah, it has nothing to do with willpower or your personality. Ashley Lucas: It's all just driven by this thing that just wants to grow. In men, it secretes this hormone called aromatase, which takes your testosterone and converts it into estrogen. Vince Ferguson: Wow. Ashley Lucas: So if you're carrying belly fat and you're a guy you're going to have much lower T and higher estrogen and you're going to find that your fat deposits are primarily in the chest, the throat and the face area. Vince Ferguson: Yes. Ashley Lucas: And you're going to be at real high risk of high blood pressure and sleep apnea. So, it secretes this hormone called Interleukin 6, which is a really inflammatory hormone. Vince Ferguson: Okay. Ashley Lucas: And what's really interesting is that has come to light with all of this COVID-19 situation. And so we know that individuals who are overweight and specifically obese are at a real high risk of suffering from severe COVID-19. And the reason why is because of interleukin 6. Vince Ferguson: Hmm. Ashley Lucas: What happens when we have COVID-19 and some of us have the cytokine storm that we've heard of on the news. Vince Ferguson: Yes. Ashley Lucas: And what's happening is these cytokines are releasing interleukin 6. So if you already have this belly fat mass in there that's producing interleukin 6, you're at a baseline high level. Now, you have the cytokines flowing through and it's just a load of interleukin 6 that your body cannot handle and it mounts this severe response. So that's why if we're overweight or obese, we have such a higher risk of having a severe condition. It doesn't have to do with the actual, necessarily the fat, but it's what the fat is doing in the body that creates the havoc we're experiencing. Vince Ferguson: Hmm. Wow. That's very good. Why is belly fat so dangerous? Ashley Lucas: Because of that. Because it secretes these hormones, because you know in women it secretes also this hormone called aromatase that increases our risk of estrogen dependent breast cancer. So, yeah, it's just an active tumor that we do not want in the body. It acts like that. Vince Ferguson: Now, in addition, I know you said, so it's not our fault, not totally. Would you also blame the food industry because some of the food is addictive, the chemicals that's in the food. Ashley Lucas: Yeah. I know. I had said there are a few reasons and that is one of the reasons for sure. They create these foods that smell and taste and look just perfectly. So we really cannot eat just one. Vince Ferguson: Yeah exactly. Ashley Lucas: A huge component of it. Vince Ferguson: Yes. Yes. So how do we stop cravings? because you know, all of us have these cravings that we got to grab another donut, we got to eat more ice cream. How do we control those cravings? Ashley Lucas: Yeah. I mean, there are a few different ways. So one is to create a shift in the body metabolically. So if we can teach it how to burn fat for fuel, then the body is not going to have the cravings for the fast food and the sugar. We can dull the signals. So right now most of us are carbohydrate, sugar burners. And we need to eat every three to four hours. If not, we get hangry, we crave these certain foods and usually they're kind of carby or salty foods that we're just craving and our hunger cues, we can't trust our body when we're hungry, when we're tired, it's all out of whack. So when we can create this shift in the body and feed our body in a different way, then you will find that we can actually trust what it's telling us and we won't be hungry. Ashley Lucas: We won't have cravings. So that's one of the aspects. Also recognizing what are our trigger foods, they're different for each person. And that's why the eating in moderation, everything in moderation I think was coined by someone who's naturally lean. Because I think I've met three people in my lifetime and working with a lot, thousands of people, who can actually eat everything in moderation. Vince Ferguson: So you don't believe in that. Ashley Lucas: I don't. I think it's caused a lot of issues actually. Vince Ferguson: Yes. Now, but you do believe in eating three or four hours each day. Ashley Lucas: It's different for each person. Generally when we start with our clients, we have our clients eating every three to four hours a day just to make sure that we're managing blood glucose and we're moderating it. So there's no highs or lows, but once someone becomes fat adapted, they don't have to eat every three to four hours. Their body, when their metabolism is fat adapted, they can actually tap into the fat we have stored on our body and burn that for fuel when needed. So a lot of our clients maybe, you know, breakfast if they're hungry, but breakfast really isn't the most important meal of the day. Vince Ferguson: Really? Explain that. It is not? What really? Ashley Lucas: So, you know, Kellogg actually coined that phrase to sell more breakfast cereals. Vince Ferguson: Really? Ashley Lucas: Yeah. There's not research to support the fact that breakfast is actually the most important meal of the day. It is when you're trying to sell more frosted flakes though. Vince Ferguson: Yes. Yes. Most definitely, a lot of research, a lot of companies that sponsor research is using to push their product. Correct? Ashley Lucas: That's right. Vince Ferguson: That's funny. But that's quite interesting too though. Now tell my listeners about, my viewers, how important is supplements, supplementation. Ashley Lucas: Yeah. You know, I think that there is a time and a place for supplements. I mean, I take some of them to help me with different aspects. Like, let's see, vitamin D I think that the majority of us are deficient in vitamin D, especially during the winter. So that could be an important one to take. Vince Ferguson: Yes. Ashley Lucas: A lot of us these days because of our environment and stress levels, we have gut issues. And so taking support for the gut for some people can be helpful, but there's not going to be supplements that are just going to allow you to drop the weight. And if there are, it's usually a quick fix and you haven't changed any habit, behavior, or really learned what your body needs and it's not going to have the lasting impact that you're really looking for. So yeah, I think there's a time and a place, but just being aware of what your body needs is going to be important with that. Vince Ferguson: And you talked about behavior, and I know you focus on behavior and emotional support. How important is that in your client's weight loss journey and sustainability. Ashley Lucas: It's the most important part. Vince Ferguson: The most important part. Ashley Lucas: It is. Vince Ferguson: Really? Ashley Lucas: The nutrition aspect is actually one of the most simplest part. Once we can get it all dialed in, but 80% of any big change comes from the mind and dropping weight and maintaining it is definitely categorized as such. So yeah, the majority of this journey comes from the mind, the mental, emotional, habits, behaviors. So with our clients they're coming in or we are helping them over the phone or by video every week with one on one coaching, support, and accountability, where we talk about those things, what habits and behaviors do we need to shift? What are those sabotaging thoughts that keep coming up and how do we respond to them in a different way? How do we change our stories? Ashley Lucas: You know, oftentimes I'll sit with clients and they'll say, I'm never going to get to 160 or I'm stuck here at 160. Well, that's just a story. And if they talk to themselves with those words, then that's going to become their reality. So we're constantly shifting and moving that and creating new neural pathways in the brain. So we can actually sustain a new body and a new mind. Vince Ferguson: Hmm. Wow. That's awesome. Sounds like a lot of psychology going on in here too. Ashley Lucas: Yeah. It is. Vince Ferguson: Wow. That's amazing. Now what about inflammation? Because you touched on that as well. What foods cause inflammation in the body? Ashley Lucas: So in general, when we eat above our carbohydrate tolerance level and it really doesn't matter where that comes from, it could be a sweet potato, it could be rice, it could be pasta, it could be gummy bears. It doesn't matter where the carbohydrate really comes from. If we're eating too much of it for our unique body, then we're going to secrete a hormone called insulin. And I'm sure you guys have heard about insulin, but insulin is a really inflammatory hormone. And I think we can all agree that we don't want to have high levels of insulin in the body. So we just need to eat to support keeping that insulin as low as possible. And with that, we'll see that our inflammation continues to reduce. Vince Ferguson: Huh. Now as a trainer, I often discuss the importance of exercise when it comes to losing weight and nutrition. But I understand you don't put as much emphasis on exercise when it comes to sustainable weight loss. Correct? Ashley Lucas: Yeah. You know, so I view exercise as not being a huge weight loss tool, but a really big wellness tool. So it's very important leading an active lifestyle, moving, oh, I read this interesting research study today actually and I hope I say this right, but basically they said that even if you move 180 minutes a week of cardio, which is about what, 30 minutes a day of zone two cardio, which means that like you're having a hard time talking to the next person, and if you sit over five hours a day, it erases the benefits of all that cardio. Vince Ferguson: Really? Ashley Lucas: Yes. Vince Ferguson: What? Ashley Lucas: Yeah. So movement for heart health is important, but if you think you're going to get on the elliptical or workout and drop 50 pounds, it's likely not going to happen. So, I look at exercise as huge important to maintain muscle and mood and stress and sleep and to maintain a weight loss. It's going to be important. I think resistance training, lifting weights is like the number one thing. Vince Ferguson: Build muscle. Ashley Lucas: Yeah, muscle. And it's hard to do. I'm trying to build muscle right now and man, it's a challenge. Vince Ferguson: Why is it hard though? Because I know you're on a great diet. Why is it hard for you? Ashley Lucas: I mean, I think genetics have a lot to do with it. You know, some people are going to build muscle easier. I think hormones also have a lot to do with it. And it just takes overload and someone knowing what their doing to help you. So same thing, you know, I think that weight loss, it just takes accountability and support and outside knowledge and same thing with building muscle. You know, it's helpful to have someone by your side to tell you what to do and how to time collapse. You're not wasting so much time in the gym or trying all these different diets on your own and it just not working and you could just get help and make it happen. And it happens quickly. Our men drop three to five pounds a week, our women two to three pounds. So it doesn't have to take forever. Vince Ferguson: Well, what about people who believe they need to drop 10, 15 pounds right away? And they think like the crash weight diet is the way to go. Ashley Lucas: Yeah. Vince Ferguson: What’s wrong with that? Ashley Lucas: We know that doesn't work. Lots of water weight there and also to create any kind of habit change, it takes at least six weeks. And that's quick. So yeah, if you drop it in three weeks through a juice cleanse, it's not going to work. Vince Ferguson: Hmm. So you are familiar with juice cleanses because a lot of people use them, do them. Ashley Lucas: Yeah. A lot of people do them. Vince Ferguson: Yeah. But I think in addition to a sustainable weight loss program, I mean, I think juicing is fine as part of your regular dietary program, but not something that you're looking to do just to lose weight and think you're going to keep it off that way, you know. Ashley Lucas: Yeah. I mean it depends. Juicing, you know, I actually prefer a smoothie if you're going to do that. Because if you think, let's say you juice apple and how much apple are you going to have to squeeze down in there? And all that's left is the sugar. It took out all the fiber, a lot of the nutrients with it. So you're left with a cup of sugar really. Vince Ferguson: Hmm. Ashley Lucas: So you're much better off just eating the apple whole if you want it because that fiber is going to slow the insulin response or if you juice a whole bunch of green stuff, it's still just the sugar that's left with some vitamins and minerals in there, but you're much better off eating the salad so you can actually feel full. Vince Ferguson: Right. Ashley Lucas: And delay the response of insulin and glucose, so. Yeah, juicing is kind of tricky. Vince Ferguson: Yeah. Yeah. Because I know some people believe that you juice, you get the vitamins, minerals right to the blood system right away, you know, so that's one school of thought. Ashley Lucas: Right. Vince Ferguson: But I agree with you as well. I believe in the best of both worlds. I juice and I do smoothies. Right. So that's my school of thought. Anyway, yeah, that's good. Now, how long are your sessions with your clients? Are they hourly sessions? Ashley Lucas: No. We have availability for our clients to connect with us as often as they need throughout the week. So it's really whatever they need, but most often, I don't find that long sessions talking about things and circling back and forth is really effective. We're very effective and efficient and to the point, so we give our clients, you know, three things that they can focus on each week to actually take and implement, come back and then we add three more on top of that. So, really all about us is baby steps, bite size pieces so that it's not overwhelming. We respect our clients' time so that, you know everyone is so busy that I wouldn't want them to have to hang out with us for an hour every time, but we're always available. We see our clients each week for as long as they need to get their questions answered, but since we have such good communication with them, people are usually in and out in about 15 minutes. Vince Ferguson: Is that right? Really? Ashley Lucas: Yep. Vince Ferguson: What about virtually, when they call you for consultations? Ashley Lucas: Same thing, about 15, maybe 20 minutes max, but you know, if they want to have three of those a week, they can, but we're so on top of it and they're just getting it and we make it easy. We provide about 85% of the food at the beginning as well. So no cost associated with the food and for our nationwide clients, we ship it for free. Everything's covered and it covers breakfast, most of lunch and snacks. Yeah. And dinner is always or at least one meal, usually it's dinner is going to be the client's responsibility so that they learn one meal at a time. Clients can do their own food if they want to, but I'd say 97% of our clients choose to use our foods because they're just a tool. So we help them with this dinner meal and what it looks like, recipes, dining out, takeout. Ashley Lucas: And then they have the foods to help support them earlier in the day and then they feel like they're this expert. They become very self-sufficient for dinner. And we work on, we practice lunch. So now they've got their dinner and they've got lunch. Then we move on and we practice breakfast. So by the time we get the body where it needs to be, which in our eyes is fully collapsing that belly fat mass, we've got to fully collapse the fat mass or else the weight is going to come back. Vince Ferguson: Right. Ashley Lucas: Right. It's like shaving the top of the weed. If you lose 30 pounds of the 60-pound fat mass. So for a lot of people who dropped weight only to regain it, they've not gotten their body where it needs to be. So, anyway, once we get the body where it needs to be, all of our clients understand their eating style for the future. Ashley Lucas: They're not dependent on any of our food items, but we've allowed habits and behaviors and new ways of thinking to start to be ingrained in the brain and then we practice that in maintenance, and maintenance with us is free, it's for life. We never leave our clients' side. So most of our clients like to meet at least once monthly and they do that forever. You know, we have clients from you know, six, seven years ago when I opened our first PHD brick and mortar space who come in and, Susie, I just got a note that she was back in, checking in and she started with me six years ago and she's up five pounds over that course of time. And she's about 70 years old. Vince Ferguson: Really? Ashley Lucas: So yeah, she just checks in and five pounds makes her feel uncomfortable. Her pants are a little tight. Vince Ferguson: Yeah. Ashley Lucas: And so we just air correct early on and get her back down where she feels her best. And there's no cost associated, you know, as we can air correct that early on. Vince Ferguson: Maintenance. Amazing. Awesome. Awesome. I also went to your website. You seem to have a large team of professionals working with you. Ashley Lucas: Yeah, we are almost 40 of us now, which is so fun. Vince Ferguson: 40? Ashley Lucas: Yeah. Vince Ferguson: How do you manage all those people? Ashley Lucas: Yeah. That's a whole another podcast. Vince Ferguson: That's a whole another podcast. Ashley Lucas: No, it's so fun. We love it. And we just have systems and accountability charts in place and it's clear responsibilities and roles. But as we expand, our nationwide program is amazing. We've actually doubled the number of clients who got started just in a month, last month. Yes. So our schedule is just filling up for nationwide clients, which I just love. Vince Ferguson: Yes. Amazing. But it's only one of you, so it's not easy, you know, what I'm saying? So you have to have systems in place. Ashley Lucas: Yes. Definitely. Vince Ferguson: Has the pandemic affected your business in a positive note, beyond the fact that it was rough on people, but business wise, has it been a blessing for you? Ashley Lucas: You know, I know that we are so busy now, but we have always been very busy. Vince Ferguson: Always been? Ashley Lucas: Yeah. So I do know and believe in my heart that we are, and what you do, we are on the forefront of all of this. Vince Ferguson: Yes. Ashley Lucas: The only thing that we can slightly control right now I feel like is our health. Vince Ferguson: Yes. Ashley Lucas: The only thing we can do to make sure that we are strong enough to overcome whatever comes our way is to get healthy. Vince Ferguson: Yes. Ashley Lucas: So I think that people are understanding that and maybe taking more responsibility for their own health because the only person who can change it is you. Vince Ferguson: Yes. Ashley Lucas: And I think people will have maybe a negative outcome to COVID and then be like, oh my gosh, my health does matter. Vince Ferguson: Most definitely. Ashley Lucas: You know, and then decide to make a change or the best way would be, if they realize that, if we can it before something happens. Vince Ferguson: Yes, yes. Ashley Lucas: Be proactive rather than reactive. That is definitely ideal. Vince Ferguson: Definitely. Wow. I just think that you guys are doing an amazing job, but before I let you go, I know you have a book and talk about that. And I know it's accessible to people. I really want to talk about the book. Ashley Lucas: Yes. It's called the Ultimate Weight Loss Secrets and I talk a lot about the visceral fat, the belly fat, what it does, how it works, you know, why weight gain isn't your fault. And then I provide a lot of simple evidence based strategies that folks can implement into their own life right away to see big change. So a lot of folks have said that it's really helpful. And then I share a lot of stories in there. So it's fun. And it's free right now to download at our website. Vince Ferguson: And, yeah. Okay. And speaking of your website, please tell my listeners and viewers where they can download it. Ashley Lucas: Sure. Yes. It's available at myphdweightloss.com. So that's myphdweightloss.com. And then sometimes I'll put it up on our social media and I try to provide a lot of tips there. And my handle for social media is Dr_AshleyLucas. So that's another place to be able to access it. Vince Ferguson: Perfect. Perfect. Any last words from my viewers and listeners before I let you go. Ashley Lucas: Gosh, I would just say that there is hope to making change. So even if you've dropped weight in the past only to regain it, it really isn't your fault. You don't have to live there. You can make a change for the rest of your life and simply because you want to. So just that there's hope and you can do it if you have this strong desire within you to do, to make a change. Vince Ferguson: So you've actually put the responsibility, the onus back on the person on the client, right? Ashley Lucas: Yeah. Yeah. If we have the right tools in the toolbox, then it's doable. Vince Ferguson: Yes. Oh. And you make it sound so doable and I know why you're doing so well because you have, and you have the research behind you, you have the testimonials and your clients who absolutely love you and your work. It's amazing. And the timing couldn't be better. Ashley Lucas: Yeah. Well, thank you. Thank you for all the work you do, and keeping people fit and strong. Vince Ferguson: Oh, it's my pleasure. That's something I'm committed to doing. And hey, we're in this together and you know, I actually watched the video with you and Pedro. Ashley Lucas: Pedro. Yeah. Vince Ferguson: Yes. Actually, he is a great guy as a matter of fact. Ashley Lucas: Yes. Vince Ferguson: I have seen his videos and I had his current CEO, Bryce Henson on my show. Ashley Lucas: Yeah. Bryce is great. I chatted with him a few weeks ago. Vince Ferguson: Great dude. Great dude. Has on our podcast a few weeks ago. Great guy. A lot of good energy going on around here. Ashley Lucas: Right. Vince Ferguson: So with that being said, Dr. Ashley Lucas on behalf of Body Sculpt of New York, it's my nonprofit and Six Weeks To Fitness, I want to really thank you for coming on my show today. Ashley Lucas: Thanks for inviting me. Vince Ferguson: Ah, it was truly a pleasure and to my listeners and viewers, I hope this program was encouraging and inspiring that you will continue tuning in to my Six Weeks To Fitness Podcast. And if you have any questions, comments, or suggestions for the show, please leave them below or email me at [email protected] and don't forget to subscribe. So you don't miss any future episodes. And remember, we don't stop exercising because we grow old. We grow old because we stop exercising.

Jennifer Stehlin was born and raised in Jacksonville, Florida, and danced her way through pre-school and high school graduation -- her passion for and dedication to the world of dance are the foundation of her career today. While earning a degree in Broadcast Communications at the University of Florida, Jennifer balanced academics and a demanding schedule as a Division 1 cheerleader. It didn't take long for ESPN Gainesville to offer Jennifer a Sports Reporter spot on their roster. Jennifer has also done on-camera hosting and reporting for Fangirl Sports Network, Pop Hearts TV, and other outlets. For multiple seasons, Jennifer starred in the FX Network promo spots for Ryan Murphy's American Horror Story. Her other TV credits include Valley Junk TV and Posers. Jennifer stars alongside an all-star cast in Hulu's highly-anticipated limited series, Pam and Tommy. The dark comedy depicts the marriage of Pamela Anderson and Tommy Lee, and the release of their infamous unauthorized sex tape that was filmed privately on their wedding night. Making pop culture history turned the couple into global mega-superstars overnight -- their close circle of family and friends (with Jennifer as Pam's best friend) join the rollercoaster ride. Pam and Tommy premiere 02/02/22 on Hulu. Off-screen, Jennifer is a Las Vegas-based NFL Cheerleader, fitness instructor and on-camera spokesmodel.

The sky is the limit for Alexia Adams, a young, driven, television personality, health enthusiast, humanitarian and retired professional athlete. In the summer of 2021, Alexia made her television debut on season two of Own's “Put a Ring On It.”  She also appeared in “Uncle Drew,” a sports comedy film that aired in 2018 with Kyrie Irving, Shaquille O’Neal and other prominent athletes.  Alexia is now working on other film projects. Off camera, Alexia is a brand influencer for Drink2Shrink, a detox and weight loss drink. She also works as the marketing director and a brand manager for a premier global sports and entertainment agency, and as an Atlanta Hawks Player Development Program Affiliate. This is the Alexia Adams story, a story that is still being written and is sure to inspire and motivate young people, especially young girls to go after their dreams and shoot for the stars just like Alexia Adams. Vince Ferguson Alexia, how are you today? Alexia Adams: I'm great. Long week. Vince Ferguson: Long week. I hear you. So let's start from the beginning. Where did it start for you, Alexia? Where did you grow up and what was your childhood like? Alexia Adams: I was born in Jacksonville, Florida, but we lived in St. Augustine. They moved up to Atlanta, Marietta, Georgia, when I was seven. So when I was a kid, the only people I really was around was my family, my dad's brother, which is my uncle. Our families kind of moved up here together. And then honestly, I just wanted to be like my dad and my brother when I was little. So I used to mimic and follow my brother everywhere. And then my dad threw in basketball. He was an ex-basketball player. Played football, baseball, ran track volleyball, he did it all. So I said, "Well, I want to do what he... I want to do it too." Alexia Adams: But honestly, when he first introduced basketball to me, I hated it. I didn't like it, but I wanted to do it because I knew he did it. I was probably like the worst my first year. But when I saw how bad I was, I worked that hard that Summer and the next I was the best player in the Youth League. Vince Ferguson: Really? Alexia Adams: Yeah. Vince Ferguson: So you attribute that to hard work? Alexia Adams: Yep. Yep. Because I used to... I would see my brother pick up a ball, go up the street to the basketball court. I would just go with him. Vince Ferguson: Really, really? So when you say your brothers or your father were your role models? Alexia Adams: I would say my father and my mom are my role models. I would say growing up, I wanted to be like my brother. But as we got older, he would just get on my nerve and I just feel like the way I think, me and my father we pretty much think just alike. Vince Ferguson: Really? Are you very close with your parents now, today? Alexia Adams: Yeah. I'm close with both of them. Probably more so my dad. But I pick and choose what I want to talk to. One of them about my dad is sports and men. My mom is business. I go to both of them. So, yeah. Vince Ferguson: Really. The best of both worlds there. Alexia Adams: Yeah. Vince Ferguson: And you can talk to your father about men? Alexia Adams: Yeah. Vince Ferguson: And your mom, you can talk to her about what? About girly things? Vince Ferguson: Oh, well just business. My mom, she's a Regional Director for Family Dollars all in Atlanta. They're all, she's overseeing all of them. So my mum, it's four kids. So it was my brother, it was me, it was my two little sisters. And the two little sisters were always with my mom. Me and my brother are a year apart. I'm 35, he's 36. Then my baby sisters are 30 and 29. So we were just kind of like, they would be with her, we'd be with my dad, even though we all lived together. So they didn't do sports. We did sports. And I think they're more of the book, the smart ones, you know what I mean? They're all into the books. My sister's she's the biggest on saving. Me and my brother we just think we lived that life. So me and my brother are kind of like. I don't know, it's weird. But we've all been pretty close. Vince Ferguson: Nice. Nice. One big happy family though, I would say. Alexia Adams: Yep. Vince Ferguson: With all the sports that you could have played, because again, I'm sure in addition to basketball, you've probably tried your hand at other sports as well. Why did you choose basketball above the rest? Alexia Adams: Personally, just because my dad made me. Then I found a passion for it, but in high school because I just whatever didn't want to go home. I just wanted to be out with my friends. And I was quick on the court, I did track. So I tried out for the track team, ended up being the second fastest on the whole team. So I ran with track. Did triple jump, 4 by 100, 200, long jump, triple jump. But my actual biggest offers were from track. And I did volleyball too, but I had Division one offers from all of them. I was way better in track. I had offers like Clemson, Georgia, but my passion was basketball. So the original school I picked was Gardner-Webb. It was Division one. I actually took a Track's scholarship because the basketball coach heard about me late and he just kept calling my mom like, "Make her take the track scholarship. We need her on our team, blah, blah, blah." Alexia Adams: I go out to North Carolina. I feel like he tricked me. He didn't really explain that he had... I wasn't paying attention either. That he had a senior point guard. I'm thinking he's bringing us in to play together. Really, he just wanted me to, I guess, be a sit out and wait until she graduated. But I was already done with that school. So I was like, you know what? Let me just go D2. So I don't have to sit out and I transferred and finished that Vince Ferguson: Amazing. So you went from a division one to division two school? Alexia Adams: From a Track Scholarship also to Basketball Scholarship. Vince Ferguson: Basketball Scholarship? Wow. Now I know that... But in your wildest dreams though, could you even imagine that you would become a professional basketball player? Alexia Adams: I think when we're younger, we all have these big goals and we see television and I want to be like we Lisa Leslie or Cynthia Cooper. But as you get older also, you see like it start to diminish. Middle school, I stood out. High school even I stood out as a Freshman, but I also noticed that I wasn't getting as much help trying to get over to college. It was really me doing all out of work and not so much my school, like it is a powerhouse now. And I feel like once I got to college, once I transferred, once I went Division two and went to HBCU, I started to see like, "I don't know this is really going to go." But I still had this fire in me after I graduated. I went to Savannah moved, placed in my pro, that when I came home in the Summer, when that season was over. I got a call from one of my best friends, her name's [Jenise Trainer 00:06:45]. Alexia Adams: And she was like, "Meet me at Georgia Tech and bring your basketball shoes." And I'm thinking like, "Okay, I'll go play. I'm thinking we better go play." I walk in the gym. And immediately a woman starts screaming at me like, "Hurry, put your shoes on, sign the waiver." It was the Atlanta Dream. So pretty much at the inner practice, she told me they were in the Eastern Conference finals. And that I could finish out on the practice team. They would give me tickets. They would give me gear to the games and I could put it on my resume. Alexia Adams: Once I was able to put that Atlanta Dream stamped on my resume, one of my best friends that I met in Savannah, this is how the world is so small, that played on the team. She played one game with me in Savannah, because she came from overseas. She called me and she said, "Hey, my agent's looking for a guard. Where's your film?" And I said, "Let me shoot it to you." And I updated my resume. Once he saw Atlanta Dream, they obviously did the background check to see if that was true. That's how I got my first job overseas. Wow. Vince Ferguson: Wow. Really? And you played in various places. I mean, what? Romania, Belgium, Serbia, Mexico. How was that experience playing overseas? How was that for a young African American woman? Alexia Adams: I would say I would never trade it for the world because I've learned a lot too. Nobody really knows this too much. My first contract overseas was trash. It was under a $1,000, 800 bucks. Vince Ferguson: What? Alexia Adams: Nobody knows that. So I tell people this story because I'm like, "I just wanted the opportunity." I came from a division two school, it was only three or four Americans on the team. And I was the only American that really didn't have a big resume like that. So I went out there, took the chance. I said, "Man, I just need this chance to prove I can do it." Played pretty good. The team even with that money had issues with pay. They were months behind on the cheque. So then at Christmas I switched teams. They saw me play from the first team, stayed in the same country. Alexia Adams: Still took some little money. But after that first year, I proved that I can obviously do this at a high level. That's when all my realistic offers started coming. So to be a black woman in a whole another country, and they barely try to understand you. They kind of really want you to learn the language because we're at practice. They're speaking Romania. I'm like, "I know y'all talking about me." So we would start... The Americans would kind of just hang, and then we started hanging with them a little that they would teach us the basics to where we were around them so much we started to comprehend, maybe not speak it so much, but understand what was going on. Alexia Adams: So it was a gift, a curse, a blessing all at once because I didn't have much money and I just wanted a chance travel the world, do what I love. And then after that first year, I pretty much set the standard that I could do this. And I was good after that. Vince Ferguson: Oh, most definitely. Did you have doubters? People who doubted your ability to make it? Alexia Adams: I will say before I ever went overseas, yeah. And it's crazy, my college basketball coach, his name is Robert Skinner. He would always tell me specifically, like, "You're not going anywhere after college. You might as well hang it up, give it up." And he would say that, that when I finally went overseas, he was one of the first people I think I talked to after that year. I think he called me, I can't remember if I called him. And he said, "You know Alexia, I was wrong about you." And he was like... And it kind of felt good because I felt like he always had a target on my back. Alexia Adams: He felt like, I thought I was better because I came from a division one school, which I was. But at the end of the day I was at a HBCU school. It was a lot favoritism going on and I was just like, "Man..." Kept wanting to transfer. But I was like, "Man, let me just stick it out. Let me just play through it." So it's crazy that out of all the players that pretty much went overseas, I was pretty much the first one to go from that university to play professional. Vince Ferguson: Nice, nice. Did the money start to kind of like roll in where it's kind of comfortable for you at that time? Alexia Adams: After my first year when I took that trash paycheck, yes. And then I started building relationships too. So I would have friends on the girls team, on different girls teams that I would stay in touch with the coaches. And I would just tell them about my friends. So it came to the point, maybe I want to say my second year. The team that I went to Tiger Morse. I'm really cool with the president now we stay in touch. That he let me pick all the foreigners. So I pretty much put two of friends on. And then we needed two bigs, they knew somebody. And we had a legit team now. So I started, while I was playing that's when I was like, "Maybe I should be an agent." But I started placing. I placed while I played 34, 35 girls and guys in Europe and Latin America. Alexia Adams: But it just became a headache because people, players, I saw both sides. I saw it from the management standpoint. I saw it from the coaches standpoint. I saw it from the recruiting standpoint. It just became too much while I was playing. So I remember one of the teams that I went back to, which was Tiger Morse it was kind of like, I was a player coach because, I'm showing the coach plays he was new. He came from a junior program. We all were showing him plays, but they kind of really took me in. I was the captain of that team. And I feel like that's my second home, which is Romania. Vince Ferguson: Really? Really though. From here, I'm talking to you and listening to you. It sounds like you of an eye for talent too. Alexia Adams: Right. Yeah, I do. I think I do. Because I feel like I wanted to always make that bridge between division two and going overseas because they don't know what to do. My coach had no idea on how to try to get me to go to the next level. And overseas was never an option. I never even knew really too much of overseas. It wasn't until I was like, "Man, I ain't going to make it to the WNBA. I'm too little coming from a small school." And then that's when countries started getting involved. "Well, you can play in Finland, Germany." Right when I graduated, I want to say it was before I... Or it might have been after. It might have been before, I can't remember. Before I played in my pro, I want to say that when I graduated, I went to Germany first, just on a whim. Alexia Adams: I had all my friends put in money to buy me a plane ticket to try out for this, it was kind of like a combine. And obviously I didn't really hear much from it. I thought it was going to be so many agents, it wasn't. But what it did do for me, it gave me updated film against people who were playing at division one schools, at high division, two schools, that when that was the film that I used, when I gave it to my friend to pretty much stamp. Obviously the Atlanta Dream too, but to go overseas. So it worked out in my favor, really. Vince Ferguson: Amazing. Yes, it sure did. How long did you play professional basketball? Alexia Adams: Six years, 2011 to 2017. Vince Ferguson: Okay. So why did you move away from that? You were still very young at that time as you are now, but why did you leave? Alexia Adams: Being honest, Social media is not how it now, it's Instagram and stuff. Instagram came later, but we were all on Facebook, my space. I started to see a lot of my female friends getting married. I started to see a lot of my friends, having kids. I started to see a lot of my good friends get married. And for women, it's a whole lot different because we play year round. We play those eight months overseas, and if you're good enough to play in the WNBA in the Summer. So I was really only home in the Summer. I passed up on a lot of relationships. I tried to deal with people when I was there and it just never worked out. And it came to the point where I missed home. It was a lot of teams that I played for. I couldn't go home for Christmas. Alexia Adams: There was a lot of teams that I played for. I couldn't go home for Thanksgiving. I couldn't go home for holidays. And it began to "Ugh, I want to be home." And then really my last year when I feel like the money problem started happening again in Romania, I told myself, "This is my last year." Not even that it was small money, but it was that they were behind. And I was over it. I was like, "Look, this going to be my last year. We're just going to go ahead and finish it out." And that's what I did. I just kind of really missed home. I'm sure there were other places, even old teams who had the money to bring me back. They asked me to come back, bring more players, but I was just kind of... I felt like I'd proved my point that I could play at a high level. Vince Ferguson: Oh, most definitely. And now it's time to move on or come home for other challenges, I guess, right? Alexia Adams: Correct. Yes, sir. Vince Ferguson: Are you still involved in the game? And if you are, in what capacity? Alexia Adams: Yeah. I do Player Development for the Hawks. So I do it part-time just to kind of stay in the loop. So I might work with them once or twice a month. And Player Development basically is with their junior program. We'll have camps or events and we have to either go to the camps and put them through drills or go to certain events and be present. And it's also to stay in touch with the network. Some of the people that I'm really close to now, like Tony Deal, I met him through the Hawks. So I've built a lot of relationships. So I do it from that standpoint. And when I first retired, I still kind of had a little love for the game as far as playing. So I would come home, have camps in the Summer. When I was playing and I would come home, and then after I was like, "I'm going to do this every Summer. "COVID hit, and that's when I just kind of backed up from it a little bit. Vince Ferguson: Wow, wow. So, when you're working with kids now. You're talking about guys, boys and girls? Alexia Adams: Boys and girls. And I was just trying to do anything I could just to figure out what I was. I never really knew what the plan was when I retired from ball. It's just that I had so many relationships. I was just calling people, "What y'all got going on boo, boom, boom." I said, well, let me start out with this camp. And then also a lot of my friends are mainly guys. So people like Josh Powell, some NBA, Iman Shumpert. I would help work them out in the Summers really. And I would just use that as that relationship. Help work them out, put them through drills or whatever. And that is how I ended up getting a job with the Hawks. Alexia Adams: And then once I did that, TV stuff started just coming out of nowhere. People were looking for... They were looking for a basketball player in Atlanta and everybody knows me. So it was like over 35 tags on Instagram with my name. Then people- Vince Ferguson: Really? Alexia Adams: Yeah. They reached out to me said, "Hey, can you send some current basketball pictures?" And I was like, "Okay, I didn't understand what it was for." They hit me back and was like, "Hey, would you like to be in a movie?" And I was like, "Yeah, what movie is this? I really thought it was a joke. And it ended up being Uncle Drew. So that's how I got to be on that. Vince Ferguson: Amazing. Absolutely amazing to hear that though. Now, what advice would you give to other young kids trying to come up in the field of sports like yourself and being a professional? What advice would you give to them? Alexia Adams: Oh, it's so different now because all the rules have changed. You used to be able to, if you transferred, you have to sit out depending on what division, depending on... Now, kids are transferring after one year. Kids are doing what they want. They're able to get paid, which makes it better. They're able to get paid at a university while they're in school. Before we were all going to the cafeteria, taking the fries. I would say now, because I feel like the world is just open. Social media back then, I was sending VCS tapes just to get on a team. Now, all you got to do is do one highlight, post it on Instagram. You're going to division one. Alexia Adams: I just feel like it's so different. I just think that if anything, because it's a little easier now, they will find you and you just got to be the first one in the gym and the last one to leave. Whether it's track, you just got to run a certain time. But really just staying in the public, being noticeable, have a highlight take post it, because they will find you now. If you're good, they will find you. Vince Ferguson: Huh? So using Social media now to your advantage. That's a benefit they have today that you didn't have when you were starting out? Alexia Adams: Exactly. Vince Ferguson: Wow. Now how did you parlay your success on the court to being on Own, on that TV show? Alexia Adams: That came out of nowhere. Vince Ferguson: How did that work out? Alexia Adams: Actually, I was dating someone else the year before. Me and my ex, we were back and forth more often on when I was overseas. Because like I said, I tried it, it just wasn't working. That we actually reconnected January of last year, 2021. And this is before a show ever came to me about an opportunity or anything. I got a DM from obviously someone that was in casting and said, "Hey, do you know anyone in a relationship?" Basically, asking me questions. And I said, "Well, yeah, I've been in a relationship." And they said, "With who?" And then I sent them his information. She hit me and was like, "Hey, are you interested in doing a show?" I was like, "What's it about?" And then she told me. So she called him. Obviously, they interviewed us, sent them pictures and stuff. And I think they just liked how our dynamic was in our interviews. And that is really how we got picked to be on that show. They scouted us. They vetted us. Vince Ferguson: They vetted you guys? Alexia Adams: Yeah. Vince Ferguson: Was it a good experience for you? Alexia Adams: Uh-uh (negative). Vince Ferguson: Really? You said, "No." You said, no. Alexia Adams: Yes and no. Vince Ferguson: Really? Why no? Alexia Adams: Because someone that I had relationship as far as even friendship. Friendship is big to me. I value my relationships with my friends and family. Knows all my business. We reconnect, we're trying to figure our situation out and he goes on national television and sleeps with someone else. And I just felt like it was the biggest disrespect at the most high. I understand, and it sounds crazy like people cheat, people do whatever. But my thing is, don't have me on National Television and you're telling... And it all played out because one thing the camera don't lie. So a lot of things that pretty much I saw when it was seen on television, I didn't witness that stuff. I'd never saw it. People said, "Well, did you see red flags?" Alexia Adams: And I would say, "No." Because I'm not around him 24/7. Now when I would have questions about things, I'm not going to other people I'm going to him. But I think for me, that probably was obviously needed because there was a lot of things that I didn't know. But it wasn't the best experience because as it played out on National Television, I just felt embarrassed every week to have even went on television with him. Alexia Adams: So in the end I felt like I chose myself and everything. I feel like things happen for a reason. People are in your life for a reason and the season. And I felt like all the dots started to align when I was done with that show, when I was leaving him. I started meeting other people and seeing how genuine they were. And certain people that I've already knew, I kind of stopped messing with some people. I started to really pay attention to everybody's red flags, friends, family, folk, whoever. I just want to be around good energy. If it's not good energy, keep it away from me. Vince Ferguson: Yes. So that's a good learning experience, right? Going forward. Alexia Adams: Yep. Vince Ferguson: Excellent. I'm glad to hear you say that. But I want to also now talk about the fact that you're no longer playing professional basketball. What are you doing to stay in shape? Because you're an athlete. You got to stay in shape. Alexia Adams: I will say when I started filming that show, I probably picked up 15 to 20 pounds, because we were going nowhere. And me probably being a little lazy after that too because we couldn't go nowhere. And I would say right after the show, even a little bit before the show I had already started my business, which was Drink2Shrink. A detox and weight loss. And it started to do really well as the show was ending or whatever, as it was airing. But I'm pretty much now, I do this thing to where I have a trainer now. Alexia Adams: Before I had a trainer, I did this thing with Robert Rushian and Toya called, Weight No More. If I can't make it to the gym or because of COVID, everything's closed down. It's an app that pretty much you download and you could do workouts from home. And then certain days during the week I would meet up with them and we would work out and its different things. So you have a cycling class, you have a track, we call it Track Fit. It's like you're dancing and working out at the same time. Vince Ferguson: Nice. Alexia Adams: You had different types of classes. And I started to see like that would be the only way that I would be motivated to go to the gym, because talking to any other retired player, they'll tell you, that's the last thing they want to do. Vince Ferguson: To work out? Alexia Adams: To just go to the gym. No, but when you're doing it for fun and you're doing it to get better. Then as I told you, I feel like people started coming and coming in at the right time. I was trying to lose weight. I said, "Let me take this serious. Let me drink my juices. Let me watch what I'm eating." I met another good friend of mine, his name Tobias. And he introduced to me about... I don't know, we just started talking. He introduced me about like getting negative energy off of you. And kind of focused in more on yourself. So every morning for 15 minutes I'd meditate. I'd this thing called Tai Chi. Alexia Adams: Yeah. And when I started doing this stuff, it's like I'm woke now. I'm starting to see and feel different just about how I'm moving. I'm paying attention to what I'm eating. I'd take this Sea Moss but starting to take Sea Moss and the benefits from it. Whereas I could do and party before in college, next day I'm up and popping. But now it takes me a day or two to recover. Vince Ferguson: Yes. Alexia Adams: And I started eating Key lime because they're pretty much good for your... It's a super food. It's good for your teeth. It's good for your health. It's good for everything. So I started really to pay attention instead of just doing stuff to be doing it, but why am I taking this? What benefits is it for me? What can it do for my health? I really started to pay attention to what I was putting in my body because you can work out all you want, but if you're eating the wrong things and doing things in high qualities instead of moderation, you're going to get the same results. Vince Ferguson: Most definitely. So with that in mind, you are exercising on a regular basis? Alexia Adams: Yep. Especially now. I have a coming up actually February 1st, I have a challenge that I just want to do on YouTube or on Instagram for people who are trying to lose weight, trying to be physically fit. Basically, a 30 day challenge. Like let's make it a goal. My goal is to try to work out two times a day, but at least once. And drinking my juice and trying to pay attention to what I'm eating. Eating no more than 1200 calories a day, just really trying to pay attention to what I'm doing. That my goal is to see how much weight I can actually lose in 30 days being consistent. Before I would work out here and there, but I wasn't consistent. And anybody will tell you, "It's just like shooting Fritos." It's repetition, repetition, repetition. Like I got so much muscle memory of me, if I go to the court tomorrow and I probably haven't touched the ball on who knows when, it's going in. Vince Ferguson: Yes, yes, yes. Alexia Adams: But it's just basically being more consistent, being more aware, taking my juice. With the juice, it's lose five pounds in five days. Like that's the overall objective, but you want to keep taking it. And with me, I'm detoxing inside and out the negativity, the everything. I just wanted to be open. So you want to take the juice 30 minutes before each meal. If you eat three times a day, three times. If you eat two times, it's going to last you for seven days, twice a day. But it really works. I have people who are repeat customers. I have people who say, "Hey, Alexia you really change my life. I need to keep doing this, thank you." And then I have people who obviously, they want to be an entrepreneur. I give them my advice as far as what they can do to make residual income. Vince Ferguson: Yes, yes. And you're talking about Drink2Shrink? Alexia Adams: Yes. You're still talking about that weight loss on juice that you are selling now, are you the owner of the company? Alexia Adams: No. So it's more so like an MLM and my friend who introduced me to it is the owner of Drink2Shrink, the name. And then it's kind of like you take that name and then you add yours to it. Like Drink2Shrink with Alexia. So I'm the owner of that Drink2Shrink with Alexia. But I think now, I'm going to end up moving more in a different direction as far as actually trying to get the best of the best and patent it myself, to where it's just all solely mine. So that's the goal. Vince Ferguson: Will you have a different name? Would it be the same name? Alexia Adams: I'll probably keep the name because I own the name Drink2Shrink with Alexia. You know what I mean? Vince Ferguson: Okay. Alexia Adams: He just owned the name, Drink2Shrink, my friend who put me on it here. Vince Ferguson: Yes, yes. Now that's amazing because I run a non-profit organization, a health and fitness organization. We focus on obesity prevention. And obviously I love hearing stuff like this because I would love to also promote it, let people know about it. But what is it about Drink2Shrink though that you feel is different from the other products out there? Alexia Adams: When you play overseas, there's a lot of things you can't put in your body because they could be tested as a positive for like a steroid, even like a red bull. Certain stuff they've put in it, If they drug test you, you would get a positive result. So then you'll either get sent home, lose your job or whatever. The thing about Drink2Shrink is it's all natural, it's all organic, it's herbs. And I pretty much take a detox juice or detox drink a tea and I turn it into a juice. So the fact that it's all natural, it comes with a meal plan. Yeah, and it's good for you. It's good for you. It has a lot of benefits too. It's good for your bowels. It's good for just weight loss, detoxing. You can really feel the difference even after two days. You can feel your body different. And then it gives you energy too. So I think just the biggest thing about Drink your Shrink is it's all natural. And that's pretty much why I'm an advocate for it. Vince Ferguson: Great. And they say non-GMO and no sugar? Alexia Adams: No sugar. Vince Ferguson: No sugar. Is it safe for children? Alexia Adams: It's safe for children. Yep. Yes sir. Vince Ferguson: Awesome. Awesome. How long have you been using the product? Alexia Adams: About a year now. Well, more so last year, not as consistent. But consistently now, I would say about, consistently now about three months. Even my first week, I think I lost six or eight pounds or something like that. I ended up losing like a total of 12, but the difference with me is, I'm trying to lose weight in my midsection. But I'm actually trying to get my athletic build back. So not only am I losing weight, I'm trying to put my muscle back together. So my weight's going to fluctuate because muscle weight is more than fat. So are Vince Ferguson: Are you also weight training? Alexia Adams: Yeah. Like I said, I started training with this guy now. He's my trainer, Justin. So what he does is, like Monday is leg day. I work out with him four times a week for the month or whatever. So 16 sessions in a month. And we have legs day, glute days, arms day. And that's me getting back in there trying to get that muscle together. Whereas people don't get it, but when you are an athlete, we really can train ourselves. That's the truth. Because you know what to do. But if you don't have a goal, if I know I don't have practice or a game, I not about to just... If I don't feel like going to the gym, like you know what? I'll do tomorrow, I'll do it tomorrow. I'll do it tomorrow. But the difference is when you actually pay someone to train you. You are trying to get your money's worth. So you're trying to show up every day. And then when you're not doing what you're supposed to do, he's going to be on your head. You really need a coach and then incorporate the drink too. Vince Ferguson: Nice. And you've notice a difference. You've lost weight. You're building muscle all within the last three months, wherever it is, right? Alexia Adams: Yes, sir. I can see a big difference, period. I want to say like being honest with you. As far as the meditation and the taking Sea Moss and key lime, that's probably been with almost a month, within a month. Because I just got introduced to that. As far as training, I just started training with them. But before all that, even now I still do the training with Robert Rushian and them, but I was only doing that moderation because of my schedule. I work eight to five, Monday through Friday at my actual job, which is where I sell advertisement for golf courses. I don't know if you even know about that one. Vince Ferguson: No. Alexia Adams: Yeah. I do. I just don't talk about it. And then that's my main job, that's my breadwinner. And then what I do on the side is, obviously Player development, Drink2Shrink, and then I work the marketing company where our job is pretty much to get players. What would you say? Sponsorships outside of basketball or outside of the court or off the court. So like the first people that I signed was Tiffany Mitchell who plays for the Indiana Fever. So my job is pretty much to get her deals. Like whether it be a shoe deal or whether it be a, a Nike contract or Converse or whatever. But that's what I do on the side as well. Vince Ferguson: On the side, are those contracts more lucrative than their actual salaries when they're playing? Alexia Adams: Not necessarily, but money is money. Or I would say like for instance, like Fashion Nova with some of our football players that we have that are in NFL. They don't necessarily just with certain players now. They don't necessarily fork out money, but they're giving you consistent top of the line clothes, as long as you post. So at the end of the day, saving a dollar is saving a dollar or you're making a post, you might get paid $500 to make the post or to promote this. It's just so different now to pretty much make money. I feel like now if a guy cannot bring anything to the table, it's just an excuse because it is too many ways nowadays to make money. Vince Ferguson: Wow. Most definitely. Wow, wow. You are also involved in charity work, am I correct? Alexia Adams: Yes, sir. Vince Ferguson: What type of charity work are you doing Alexia Adams: Different, it just depends on who I'm talking to. One of my friends, his name is Zach Graham. Typically, every Christmas we go to one of these places around here, if it's in Atlanta. I can't remember the last place we went to, but we would feed the homeless, or we would feed the people in that center. And they're not paying for anything. That's some charity work I do. I coach celebrity basketball games. The money always goes to either... When I did bowling, Sickle cell, if I did basketball, it goes to that organization. As far as giving to, I help with my friend Reese. He has different events, whether it's giving book bags. Alexia Adams: I've had my own where we were giving free book bags with one of my buddies, J.T. Tiller. We would give free book supplies, free book bags, just trying to give back to the community. Or more so, especially around the holidays this past year for Thanksgiving, I worked with, Wait no More, as far as partnering, giving turkeys away to people who couldn't afford it. So given, obviously, sides away, the people who couldn't afford it. Anything that I can always do to give back, I'm always probably the first one to try to be involved. Vince Ferguson: No. That's beautiful. Kudos to you for that. That's amazing. Now you played professional basketball. As we know you appeared on Owns TV Reality Show, Put a Ring On It, and you're an entrepreneur, but what's next for Alexia? Alexia Adams: What's next for Alexia is obviously my juice taking off. I actually have a movie coming out this Summer in the theaters. It's called Wide Open. It's the Andre Rising story. About Andre and Lisa Left Eye. And it was just another situation by luck. I went to Andre Rising's book signing through an invite, Zee Mullen. The people who were there recognized me from the show. They came up to me, "Hey, we're going to put you in this movie." And I really thought they were just talking. Alexia Adams: And then a month later the guy called me, his name is Big D. And he said, "Hey, pull up. I got a role for you." I'm not an actress. I don't know how to act. But at this point, I'm open to it. And he was like, "Here, learn these lines real quick.' I said, "Why do you think I could know these lines?" He said, "You're smart, just learn them." So within five minutes I probably learned the lines and I got some lines in the movie. Yeah, I play Left eye's best friend. Yeah, really. Vince Ferguson: Really? I'd love to see that. That's going to be amazing when that comes out. And that's going to come out when? This year? Alexia Adams: I think right now they're talking about June, but it is definitely coming to the theater. I believe Tyler Perry is the one that funded it. Don't quote me, but I think that's what that is. So I got that going on. Obviously my challenge coming up, lose. Pretty much I'm trying to make it like lose whatever the deal is. How much can you lose that month? And whoever loses the most weight obviously give them some type of prize. Alexia Adams: I got me more, so just focusing on myself. I'm starting to want to take acting classes. So maybe by the time the movie comes out and I get a little buzz, I'll start auditioning for things and see what the future takes me. But as of right now, just focusing on myself, put myself first, working on my health, my fitness, my family. I want to open up twist franchise. I got a lot of things I'm trying to put my hands on. So I'm just trying to do it the smart way. Yeah. Vince Ferguson: The smart way. Not the easy way, but the smart way, right? Alexia Adams: Right. Vince Ferguson: And it all depends on your health, health first. Putting yourself first, good for you. Now where can my listeners and viewers find out more about Alexia Adams? Alexia Adams: Okay. Instagram, it is AlexiaAdams24, that's A-L-E-X-I-A Adams, A-D-A-M-S 24. Also, if you go to my Instagram page and you click in the bio, it'll take you to my website or to my business page, which is Drink2Shrink, Alexia's Drink2Shrink. So that's A-L-E-X-I-A-S, Drink2Shrink, the number two. Facebook, Alexia Adams. Twitter, Lillex. And yeah, you can order the Drink2Shrink online. If you're not in Atlanta, I do ship just charge for a shipping fee. Also what comes with the Drink2Shrink, we have other products. If you want to really dive into losing this weight and working on it. We sell drops where it kind of suppresses your eating and you go with the drink. And it's just more so the level of weight you're trying to lose. So all of that can be found on the website though, it is Alexia's Drink2Shrink. Vince Ferguson: Right. And that's also, you said it’s on Instagram, right? Alexia Adams: Yep. Yes sir. Vince Ferguson: Amazing. Awesome. Now all I'm going to say is this has been great. And Alexia, I really appreciate you coming on my show today. Alexia Adams: I appreciate the invite. Thank you so much. Vince Ferguson: And to my listeners, I truly hope this program was informative, encouraging, and inspiring. And that you will continue tuning in to our, Six Weeks to Fitness Podcast. And if you have any questions, comments, or suggestions for the show, please leave them in the comments section below, or email me [email protected]. And please don't forget to subscribe, so you don't miss any future episodes. And remember we don't stop exercising because we grow, we grow old because we stop exercising.

Bryce Henson is a fitness expert, coach, author, and inspirational leader. He is also the CEO of Fit Body Bootcamp. The world's fastest growing fitness bootcamp franchise. Having over 10 years of experience in the fitness industry and owning two Fit Body Bootcamp locations. Bryce's passion is spreading fitness to the world. He is mentoring fitness professionals on how to grow their fitness business and change more lives in their local communities. Bryce also co-leads a Fitness Body Bootcamp Mastermind Group. Vince Ferguson: Bryce, thank you for coming on the show and giving us some of your time. But before we discuss Fit Body Bootcamp, tell my listeners and viewers, where did you grow up and what was your childhood like? Bryce Henson: Yeah, so I'm a California guy now, but I grew up actually in the Midwest, in the state of Michigan and shoot, I feel blessed to be able to grow up in the first world, like probably most of your audience, but it was actually quite a turbulent young childhood. And actually I say that I'm from the Midwest. The first 10 years I spent in Atlanta, Georgia and living with my mom, my dad, and two other siblings so three kids. And my dad unfortunately, was a drug addict, an alcoholic and addicted to gambling. So not necessarily conducive to a good family upbringing Vince Ferguson: Yes. Bryce Henson: And the verbal abuse eventually became physical. So even though it was, or I guess at the time, I like to refer this as it was a blessing disguised as tragedy. As it turns out, the abuse became physical and my mom, by the grace of God, escaped with her life and her three kids. And we shot up to Michigan to live with her family, her mom, my grandmother for the better part of 10 years. Bryce Henson: And while that was a very challenging turbulent childhood, it taught me a lot of lessons on work ethic and on drive and family values. So that was kind of my base. And then eventually ended up graduating from college, moved to California and got into the fitness industry, which I'm sure we'll talk about. Vince Ferguson: Oh, most definitely. Well, was there a time in your life where you were not fit? You look great. Tell me. Bryce Henson: Well, thank you. Absolutely. And I guess that latter part of my childhood when we escaped, if you will, to Michigan in the Midwest. It's a great place to live incredible people, very compassionate, but not necessarily the fitness capital of the world. So I put myself through school. I'm a graduate of Michigan State and while I graduated, I took it seriously. I definitely was not a fitness guy. So my staple of my diet was Taco Bell, fast food, a lot of keg parties in youth. So as is common for college kids, but there I was about 21 years of age when I graduated and then ended up getting a job in Los Angeles which moved me to California. And at that point, we'll kind of talk about it, I'm sure, but I wasn't fit. While I was excited to be in California, the palm trees, the blue skies, the sunshine. Vince Ferguson: Yeah. Bryce Henson: I was 21, had very little work experience, job experience. I had 20 pounds of body fat, very little muscle in my body. And if I'm being honest with you, Vince I had more dark days than good, just because of my lack of fitness. Vince Ferguson: Hmm. Wow. But what was the aha moment for you that put you on the path to getting healthy? Bryce Henson: Yeah. Yeah. Great question. So after I landed in Southern California and Los Angeles, and like I said, I mean, it wasn't all drear and career. Certainly there were some benefits, but because I went through a very challenging point. I wasn't confident, didn't have the assertiveness or the vibrancy, the energy that I do now. And it all came to a lack of fitness. So, after living in LA like that for probably about a year and a half, a fortuitous situation happened. A close friend of mine that I went to college with moved to Southern California, and we ended up living together. And it took me about probably a few months before I mustered up enough courage to say, "Hey, Adam, can you show me how to lift weights?" Because he wasn't on the cover of Men's Health, but he could have been. He had the six pack abs, the physique, the energy, the vibrance. All the girls loved him. I really looked up to that. Vince Ferguson: Oh yeah. Bryce Henson: So after living with him for a few months, he ended up taking me under wing his wing and that's actually what started my fitness transformation. Vince Ferguson: Nice. Nice. But now you are the CEO of Fit Body Bootcamp. How did that transition happen? Bryce Henson: Whoo! Well, that's a little bit more of a long-winded story, but if you have a few minutes, I'd be happy to share. Vince Ferguson: I'm interested. Bryce Henson: Yeah. So basically after I lived with Adam, I mustered enough courage. He said that he would work with me and introduce me to fitness, but he said, "I need you to commit to at least 90 days, Bryce, because I get this question asked so many times that very few people stick with me." So ended up committing to him. And if I'm being honest, Vince, part of me was thinking to myself in the little voice in the back of my mind, "I'm going to do what he says I'm going to do or needs me to do. And then when it doesn't work for me, at least I tried." Bryce Henson: But as it turns out, he introduced me to lifting weights, to circuit training, to clean eating, nutrition. But most importantly, which I know your viewers are getting a lot of value from, is the coaching and accountability. Because without that coaching, that accountability, that personal kind of training and accountability, I would like to look you in the eye and tell you I would be a fit guy, but I don't know if I would've. I can't do that. Bryce Henson: So as it turns out over that 90 day turned into about a six- month clip that I drastically transformed my physique. I dropped 20 pounds of fat put on 20 pounds of muscle. But more than the physique, it changed my life. I had energy, the confidence. I became the top performing sales rep in my company. And that was really the base and what introduced me to the fitness industry. But it wasn't until about two years later when I was at the gym and a couple guys came up to me and said, "Hey, man. How do you lift weights? Or what do you eat?" And a light bulb went on to me and I thought to myself, "Shoot, holy smokes, they're asking me kind of like how I leaned on Adam." Bryce Henson: So I did the logical thing and I ended up looking into a certified personal training credential through National Academy of Sports Medicine, because at the time, I never thought I would actually be a CEO of a major international fitness franchise or even go full professionally. I just thought I could keep my sales gig, which I went from the least performing sales rep to the highest performing rep, just because of my fitness transformation, which is a side story. But when people tell me, "Bryce, I can't afford to be fit." My response is, "You can't afford not to be fit. It's going to benefit every aspect of your life." Vince Ferguson: Thank you. Bryce Henson: So with that all said, after I went through that transformation, I became a certified personal trainer and I started training some clients in the nights and weekends. And I think I updated my Facebook profile to a personal trainer. And I started receiving ads from this gentleman named Bedros Keuilian. Who's now one of my dear friends and best friends. Who's the founder of Fit Body Bootcamp. And he was talking about how to grow your personal training experience and how to get more clients and get the better results. And so I started following his email probably for about two years. And it wasn't until the Spring of 2012 when I was coming back from California, because I took a little hiatus abroad. I lived in South America for a couple years, even though I was following along with the content that he was talking about Fit Body. Bryce Henson: And I decided actually, I was coming back to California. "I'm actually going to look into this fitness franchise called Fit Body Bootcamp that he's talking about." So I ended up doing the diligence and I think there was probably only about 15, 20 owners in our brand at the time, but I ended up calling every one of them and researching having conversations. And as it turns out, in the summer of 2012, decided to take a leap of faith and open my own studio, my own Fit Body Bootcamp location in Southern California. Bryce Henson: So that one location I'm happy to kind of provide more details, but was really the catalyst to me, owning multiple locations, becoming the vice president and now mid-year of last year of 2021 is when Bedros anointed me as his CEO so I can kind of continue to run and take that torch that he's built and really continue it to the future. Vince Ferguson: Wow. That's amazing, though. Congratulations on that success. Bryce Henson: Thank you. Vince Ferguson: Yes. But to be that successful, to even get the trust that you've got from Pedros, what did it take for you to get that kind of trust from him? Bryce Henson: That's an awesome question, Vince. Well, it first starts, I think, with work ethic and I learned that work ethic probably in my youth, but really developed it day in and day out at the gym. So again, that's another just really shining reason that fitness has so many other benefits of your life. Not only physically, but mentally, spiritually, emotionally. So I think that work ethic was instilled, but also accentuated through my fitness journey. I'm a guy that takes action. So, I like being in the fitness industry. Same with you, Vince, your clients, you can lead a horse to water, but you can't make them drink. You can show them the way, but they have to take action. They have to do their part too. Both of you do. And I'd like to think that I did my part. Bryce Henson: So Bedros welcomed me to the brand as an owner, I joined his Mastermind Coaching Group. He gave me some orders on how to grow business, how to sell, how to get clients better results and I took action. And I did that day in and day out, week in and week out, month in and month out. And, while I've had a lot of success, it wasn't all sunshine and rainbows either. I mean, I definitely had a lot of false starts and missteps and poor leadership decisions that I've learned from and really grown from. But over the years, ended up making a name for myself within the brand, ended up, again, being plugged into the Mastermind Group and really from a networking perspective, and really this is the name of the game is relationships, built a very strong relationship with Bedros. Vince Ferguson: Yeah. Bryce Henson: So that way, fast forward to 2018, when the brand was growing like a hockey stick, he knew he needed more support and infrastructure. He already knew me, liked me, trusted me. I was his coaching client. I took action. I'd grown one gym turned into many. So because of that foundational trust from a relationship perspective, it was really the last reason, I think, that he made the call to bring me in as his VP. Bryce Henson: And then I put my head down from 2018 to 2021, of course, still this to this day, but with the support of my team, the support of the franchisees and clients, made some good decisions and added more value. And when the time came with Bedros wanted to kind of step out and still be the visionary and help market the company, but also had some few other interests, it just made sense from his mind to anoint me the VIP. Being I started as an owner. I know every aspect of the business. I'm a client. I go to bootcamp three times a week. I've been the janitor of our studio. So I've seen the business inside and out. And I think that's really a big reason that I was able to fall into this role. Vince Ferguson: Most definitely. Now, who are your ideal clients for Fit Body Bootcamp? Bryce Henson: Yeah. Great question. Well, I think it's interesting because fitness has a lot of different scope to it, right? You can be a body builder, you can be into yoga, you can be into circuit training. So, for Fit Body Bootcamp, the clients that we serve are, our avatar, we call her Mrs. Jones and we do serve male clients as well. But about 80% of our clients are female. Vince Ferguson: Okay. Bryce Henson: And we don't train fitness athletes or people that are trying to shave a second off their 40 to make the NFL combine. And there's a space for that, but that's not our clientele. Our clientele is the everyday Mrs. Jones. She has a couple kids. She's overweight, probably doesn't love working out even though she needs to. Her husband doesn't look at her the same anymore. And she needs that coaching, that accountability, support, and really that's the secret sauce to our program. Bryce Henson: We're able to bring in our client avatar, Mrs. Jones, welcome her in, give her good results. Our secret sauce of our interval training program is 30 minutes. So, we like to say, even like this podcast, you can do anything for a half an hour, right? 30 minutes. Vince Ferguson: Exactly. Right. Bryce Henson: And, from there, it's not magic. Our clientele has to do the work and they have to show up at least three times a week, but also from a nutrition coaching perspective between the high-intensity interval training, between the strength and between the cardio, in addition to nutrition coaching, we can get our clients really great results. And the theme of your podcast and your line of work is six weeks. And that's really the baseline what it takes in order to kind of start seeing the transformation. Vince Ferguson: Hmm. Awesome. So all this involves training, coaching, nutrition, the whole nine, everything. Bryce Henson: That's it. And our model is not, and there's a place for every type of model. But you think of a big box gym, which is just kind of you're really just renting access to weights, but you have to figure it out. That's not our model. Our model is definitely very much coaching. It's really personal training in a group setting. So you get all the value that you would when you're hiring a one-on-one personal trainer, which there's a ton, but you do it in a group setting. So you can provide more energy, more culture, more accountability, and then for a fraction of the price and really that's our model and that's how we're able to produce incredible weight loss results, and really transformations. Not only from a physique perspective, but as you know, Vince and your audience knows from a life perspective, is fitness just changes your life. Vince Ferguson: It does. Totally. Completely. Mentally, physically, like you said, even spiritually. Bryce Henson: Yep. Vince Ferguson: Now, any of your classes are virtual? Bryce Henson: So interestingly enough, I mean, and we're all kind of going through this, hopefully at the tail of the it, COVID, but previous to COVID they weren't, actually, but one of our core values at Fit Body Bootcamp is to embrace and drive change. And thankfully we had that mentality, so we were able to pivot the whole brand literally within 24 hours and we're shooting this in early 2022, but when everything went down in March of 2020, which I can't believe, and I know you probably can't either, Vince, it's almost two years ago, which is crazy. But when everything went down, we were able to pivot to online coaching. And while that's not our bread and butter, our bread and butter is still in the gym, physical, in-person relationship training. We have made that offering. We still have a good amount of clients that actually really enjoy our virtual sessions and that coaching. Vince Ferguson: Okay. But it's starting to open up where you're having more people in house now as well as that? Bryce Henson: Yeah, exactly. And in every state, unfortunately, well, fortunately or unfortunately, is a little bit different. Just obviously the lockdowns and the regulation are depending on state and the time of this videotaping, we have about 10% of our brand is in Canada and Canada just went on another wave of lockdown. So for our Canadian owners, they're streaming now virtually which we're thankful they're able to execute and really help support them in the back end. But here for the 90% of our brand here in the US, while we still offer virtual as a kind of an add-on and additional value, we're back in the studio. We're back to group training. And just depending on the state or local jurisdiction, there might be some intricacies in capacity, but for the most part we're back in and just cranking away. Vince Ferguson: Nice. And I just got back from Arizona. I was working out every day while I was there. Now I'm back in New York. You have mandates. If you're not vaccinated, you can't work out in the gym. I'm not sure how it is in California, but how is that impacting your franchisees? Bryce Henson: Yeah, unfortunately, I mean, it is. Certainly, it's interesting looking back at this, Vince, I know you're a New York guy and I'm here at California. There's about five states that I would not have wanted to been in, in this whole situation. One's New York. Second is California, Michigan, New Jersey, Washington, to name a few. So it really just depends on the local jurisdiction, but I know New York now with the additional mandates is even more stringent than California, but we're a close second. Bryce Henson: And unfortunately it is. I know this, unfortunately, it's became a political issue, which is just mind boggling and really sad to me. But at the end of the day, I genuinely think, Vince, I know you're going to be in the same wave length, we need to start changing the conversation about instead of fear and doom and gloom, the reality of the situation, statistically speaking, obesity is the biggest pandemic that we're going through. It's killed millions of people. The World Health Organization estimates it kills nearly 3 million people a year. It's done that for over a decade and it's continuing to rise. And, of course, we see COVID patients, the ones who are at the most risk have autoimmune or immune system compromised. And specifically speaking, they're obese. Because when you're obese, your whole body, your organs, your heart, have to work exponentially harder. So I would really love that our society starts talking about changing the conversation to health, to fitness, to activity because that, in my humble opinion, will drastically change our society way more than pushing vaccines left and right. And whatever your beliefs are, my whole message is let's focus on health and fitness and that should be the focus, not sickness. Vince Ferguson: Thank you. A hundred percent. I'm a believer. That's what I'm talking about. There's less talk on health and more talk on taking certain products. But I truly believe, man, that if people focus more on being healthy and strengthening their immune system, they will not be so susceptible to these certain type of issues. And what you're doing is great because you're speaking out about obesity and about health. What should people be doing? Can the Fit Body Bootcamp help people who are obese? Bryce Henson: Absolutely. And, shoot, we're here, you know, Vince, you and I are in the service business, right? We have a big heart. We want to help people. Fitness has impacted our lives. Granted, I'm sitting here looking at, you have a great physique. Health and fitness is a very big focal point of your life as it is mine. Vince Ferguson: Yes. Bryce Henson: And yeah, I mean, we definitely help all walks of life and all people. And we definitely have a vast majority, I shouldn't say a vast majority, but a significant amount of clients that are obese and we're the solution. We're the solution to that issue. And what my recommendations are is to get at least three times a week a full body workout where you're working both strength and cardiovascular. And cardio is really good, but especially for female clients, for whatever reason, there's this stigma that lifting weights and resistance training is going to turn our clientele into the Hulk, and that's just not the case. Guys have five times the amount of testosterone that women do on average and still have a hard time putting muscle on their body without continued focus. Bryce Henson: So, we want to welcome our clients in, get them on our program at least three times a week, a full body, if not, four. Increase their water, their hydration. Increase their sleep. Make some adjustments to nutrition. And, Vince, what I like to say is, is working out and getting in the studio is the cornerstone habit. I would like it actually, and you would think, if someone doesn't work out, interestingly enough, they should actually take more focus on their nutrition. But it's the opposite. Typically, human nature and you've probably encountered this all the time, a client's, "Oh, I don't work out. Well shoot. I can just eat a tub of ice cream then and it doesn't matter." But it's actually the opposite is true, but that's the reason it's so important to get your workouts as the cornerstone habit. Because when you work out, your physiology changes. You're more inclined to actually pick up that salad instead of that cheeseburger. You start drinking a little bit more water. You sleep better, you feel better the next day. And it's just rinse and repeat. So that's really, really important to get our society working out and shoot, Vince, if our society, if the North American continent worked out three times a week, cleaned up their nutrition, increased their hydration and got to sleep, a lot of these health issues that are in the mainstream media about doom and gloom, they would simply just go away. Vince Ferguson: Yes. I call it fear porn, they're putting out there, Bryce. Bryce Henson: Fear porn. I haven't heard that, but I'm going to use that. I'm going to take that, Vince, if you're okay with it, because that's exactly what it is. Vince Ferguson: It's fear porn and it's people like yourself, myself and others who are trying to spread faith over fear. You know what I mean? And also, fitness over fear. Basically. And I like what you're doing because you're spreading the word and your mission is to actually get out there and spread this word throughout the world. And you're doing it on podcasts. You have a speaking platform. You're really out there. Vince Ferguson: But let me ask you this, what is it going to take to get the world to listen to Bryce Henson about this? Bryce Henson: Holy smokes. So that's the million dollar question. I'm here, but don't have all the answers, Vince and I'm here you as a humble servant. But what I do know is this, fitness just drastically changed my life. It's drastically changed your life, your audience, and a network of people that have benefited from this. And I feel like I have a duty, obligation, responsibility to continue the charge and our mission at Fit Body Bootcamp. the purpose, the why we do what we do is to inspire fitness and it's to change lives every day. Bryce Henson: And how I can serve is by leading my team at headquarters, by training our franchisees better, by serving our clients, by getting on podcasts like yours and just really spreading the mission. And I love that, faith over fear. Fitness over fear. Vince Ferguson: Yes. Bryce Henson: I'm going to take that with me, if you'd be so kind and continue to evangelize that because we're on the same mission and we've come a long way, but we have a long way to go as a society and we're here taking action. Vince Ferguson: Definitely. And I think the more people like you and I who get together and collaborate, we will get that message out. Vince Ferguson: Now, how is Fitness Body Bootcamp growing? Are you seeing more franchisees coming to the table? Bryce Henson: We are. And holy smokes, 2020, as you would imagine, for our industry, for the rest of that industry, was not kind. So, there was definitely some contraction and it was definitely a challenging situation to go through, but we really pride ourselves in adding up, stepping value, creating an online coaching platform within 24 hours. We were able to pivot. Show our studio owners how to execute Zoom and virtual sessions in addition to prerecording a lot of sessions in the backend so we had a big virtual content library. So we're able to really continue afloat, even though many of our locations literally had to stop operations. And especially in New York, especially in California, for an extended period of time. So while 2020 was challenging, we're still feeling the effects of this even into early 2022. The light at the end of the tunnel is we awarded 10 times the amount of franchises we did in 2021 than the previous year. Bryce Henson: And, the interest is coming back. We're on the phone with perspective owners that are interested. We just hosted our January onsite university to a handful of new owners. And so we still have a long way to go and I'm hoping the dynamic of the country and the leadership of the country really changes in a positive way as we enter into 2022, which I have some question marks on that, but that's a topic for another day. Vince Ferguson: Yes. Bryce Henson: What I do know to be true is there is some faith being restored and we feel the tailwinds are back in our favor and after rebounding and having a strong 2021, we feel very optimistic on what 2022 is going to look like even from the last few weeks. Vince Ferguson: Nice. Do you have any locations, I know you mentioned something about having locations in New York, is that correct? Bryce Henson: We do. We do. Vince Ferguson: Okay. Great. And so I can find them online, correct? Bryce Henson: Yeah. You'd want to go to our website, which is fitbodybootcamp.com. That's fitbodybootcamp.com and for you or any of your listeners, whether you're in New York or whether you're listening to this in any part of North America, you can just put in your search where your address is and find the local fitness studio near you. We have hundreds of locations. About 90% are in the US. 10% are in Canada. So that's where you can find us. Vince Ferguson: Nice. Nice. I understand, Bryce that you hold citizenships in Portugal and the US. What's that about? Bryce Henson: Oh yeah. That's an interesting fact. So I'm American born and bred, as we discussed, but about in 2010 and I kind of talked about my fitness transformation journey and when I became a certified personal trainer. And I started coaching clients in the nights and weekends, as I mentioned, but there was a two-year gap from when I basically started that journey until I opened my first fitness studio. And as it turns out, I went on a two-year hiatus to South America. Ended up moving to a little island in Brazil called Florianopolis, Brazil, sight unseen. Growing up, I was a big sports fan and I loved Kobe Bryant. And interestingly enough, most people don't know, or many people, I should say, don't know this, but Kobe Bryant lived in Italy in his youth for six years. His dad played European ball. So he could speak fluent Italian. Vince Ferguson: Yes. Bryce Henson: And me living in Southern California, but also just being a big Kobe Bryant fan growing up, I would love it when I watched the games and watched the press conference and he'd give the interviews, but then the Italian press would stay after and they would interview him in Italian. And there Kobe Bryant is, one of the greatest basketball players of all time, speaking fluent Italian. And it really made a big impact on me. Bryce Henson: So I had that in the back of my mind that I wanted to learn a different language and I visited Brazil and I was, "You know what? This is it." So ended up moving there for two years. Through a crazy situation how the world is connected, was introduced to my wife who actually picked me up from the airport sight unseen. And that was kind of my entry to Brazil and lived there for two years, met a beautiful lady. Her name's Tatiana who became family with hers. And as it turns out, she's from Brazil, born and raised, but she has family lineage to Portugal because her family immigrated from Lisbon, Portugal to Rio de Janeiro, Brazil decades ago. Because of that, because of our union, I was able to pick up Portuguese citizenship and have been to Portugal a few times as a result. So it's just kind of an interesting fun fact through my life travels was able to acquire that. Vince Ferguson: Lovely, lovely. So you've been to Lisbon? Bryce Henson: I've been to Lisbon, on a couple different occasions and then there's a city in the north, which is a three-hour train ride which is called Porto and it's next to the Spanish border. So both are lovely, both Lisbon and Porto. If I had to pick, I'd recommend Porto, but for your audience there, if you're looking for a European vacation, especially some of the other countries like Greece and London, very beautiful, but can be very pricey. Lisbon is a very affordable alternative. It has the beach. It has the seas. It's on the Iberian Peninsula, but I highly recommend it. Vince Ferguson: I love it, man. I heard a lot of great things about Portugal and that's why I asked. I was in Brazil many years ago, so I'm familiar with Portuguese, but you're a world traveler, man, which is great. Bryce Henson: You know what? I try and through that story, but before I moved to LA, I put myself on a flight. I enrolled in a study abroad program in Asia. I put myself on a flight when I was 20 years old at Tokyo, Japan. And that just freaking rocked my world. And because of that, I was inspired and I just wanted to dedicate my life to broadening my horizons, learning languages, meeting people, connecting with people. And, of course, fitness has been a huge aspect of that as well. Vince Ferguson: Most definitely. What advice would you give to someone listening to this podcast now who may be on the fence about their health and not sure if they want to take that leap into Fit Body Bootcamp? Bryce Henson: That's it. You just got to get started. One foot in front of the other. And it feels like, it's interesting, human nature, it's when we're anticipating something very challenging, we sometimes go into analysis by paralysis and we just kind of sit in the sidelines. But what happens is when you take that first step, the other misconception is when you take that first step, which is hard, which is challenging, which is uncomfortable, human nature thinks, "Okay, if this step is hard, all the steps are going to be hard." And the fact of the matter is, that's not the case. When you take one step, it's hard. Then you take the next step, it's a little less hard. And then eventually what happens is after you put one step in front of the other, you wake up and you realize, "Holy smokes. Yeah, it's still hard, but I'm stronger. I'm better. And it's way more manageable." Bryce Henson: So my message is, it's not as hard, long term as you think it is, but you have to take that step. You have to take action and when you do, what's the famous Isaac Newton who created the laws of physics, a body in motion stays in motion. The opposite also true. A body at rest stays at rest. So if you're sitting on the sideline, staying at rest, you are not going to get moving. However, if you take that one leap of faith, you put that one foot in front of the other, a body in motion stays in motion. You're going to wake up three months or six weeks from now, three months from now, six months from now, a year from now, being "Holy smokes, Vince. I'm a different person." And that's really what you and I are trying to accomplish here. Vince Ferguson: Love it. Exactly. Exactly. Now, where can my audience find out more about Bryce Henson and Fit Body Bootcamp? I know you mentioned it earlier. Mention it again. Bryce Henson: Absolutely. I'm actually going to give you a different handle, because that was our website that I referred you to. But if you want to follow me on social, all the handles from Instagram, Facebook, LinkedIn, and my personal website is realbrycehenson.com. Not to be confused with fakebrycehenson, so realbrycehenson.com. That's my site. And then all my social handles are the same. realbrycehenson. So that's where you can find me. And we'd love to connect with you, Vince and your audience as well. Vince Ferguson: Most definitely. Where do you see yourself, Bryce in the next five to 10 years? Bryce Henson: Oh, my friend, we are just getting started. After a really challenging 2020, 2021, the tail winds are behind us and we just have a lot of health and fitness to inspire. So what I'm looking to do is, while we have hundreds of locations throughout North America, I'm looking to make even a bigger impact, really pour into my team who can pour into our owners and pour into our clients and really inspire fitness and change in lives and change lives every day, which is our mission, which is our purpose. But really to continue to make Fit Body Bootcamp a household name so that way we can help spread health and wellness together, which is really my mission and where I see myself in the next five to 10 years. Vince Ferguson: Wonderfully said, man. I believe you're going to do it. You know what I'm saying? Bryce Henson: I appreciate that, my friend. Vince Ferguson: You're definitely going to do it. Now, I just want to say Bryce Henson on behalf of my organization, Body Sculpt of New York, that's my nonprofit that we have in New York and Six Weeks of Fitness, I truly want to thank you for coming on my show today, Bryce Henson: Vince, it was a pleasure, man. I love your energy. I love your enthusiasm. And I love what you're doing. We're on the same path here. Maybe a few different channels, but we have our hearts in the right place and I really appreciate you having me on today. Vince Ferguson: Oh, it's my pleasure, man. And to my audience, I truly hope this program was encouraging and inspiring that you will continue tuning in to my Six Weeks of Fitness podcast. If you have any questions, comments, or suggestions for the show, please leave them in the comments section below. And please don't forget to subscribe so you don't miss any future episodes and don't forget we don't stop exercising because we grow old. We grow old because we stop exercising.

Kita Richards is a former AAU, USA and high school track and field coach. Teaching basic and advanced movements to young adults was always her passion along with helping people to meet and exceed their physical and mental capabilities. It was this passion that prompted Kita to become a personal and group fitness trainer, transforming her two car garage into her first training space. She has now expanded her brand and has launched two fitness clubs, one in Greenwood, South Carolina, and the other in Greenville, South Carolina.  During the interview, Kita will discuss what life was like growing up in Greenwood, South Carolina, and how the last words of her mother, who lived a very active life until she succumbed to colon cancer, gave her the drive and motivation to live life to the fullest.  She will also share her fitness journey which included losing close to 80 pounds of body fat with the help and guidance of her husband and changing her diet.  Kita believes that each of us is connected in divine space and that we should share our gifts with the world, something Kita is doing on a daily basis with everyone she comes in contact with.  This was a most inspiring interview.  Vince Ferguson: Thank you so much for coming on the show. Kita Richards: Thank you for having me. Vince Ferguson: Before we discuss your career as CEO of these two fitness clubs, tell my listeners and viewers where did you grow up and what was your childhood like? Kita Richards: I grew up right here in Greenwood, South Carolina in the south, which is so interesting now that I look back at it. I grew up running around in the dirt. Vince Ferguson: Running around in the dirt? Kita Richards: In the dirt. Vince Ferguson: Really? Really? So you must have been very active? Kita Richards: Yeah. It was because this is a small town, this is a small town. It's bigger now, but it was definitely a lot smaller when I was a lot younger. So it was small and it's basically a football city. So it's all about football here. Everything else is secondary. Vince Ferguson: Everything else is secondary to football. But family came first, but family came first. Right? Kita Richards: Especially back then. Everything else was secondary. Vince Ferguson: Wow. Nice. But were you always active, always healthy even to your adult life? Kita Richards: Well as a kid, the challenge as a kid was, especially growing up, because we were active as children. I was an active child. My inactivity didn't start until I got older. So I was, but my mom was active. So I have to tell you about her. She was very active. My mom played a lot of sports even as we grew up. So I grew up with a very active mom. She played softball for one, it was nothing for her to be on those teams. She was on teams, and she would travel. So I grew up watching her do that. Kita Richards: And of course she did what people in the south do, bowl. So she did a lot of bowling and different things like that. So that's how we grew up. I grew up with a mom that even as I had my kids, she rode bikes. She would ride bikes with them. And she was one of the first women around the area, because people still talk about it because like I said, I live in a small town, that rode a motorcycle. So she was extremely active too. Vince Ferguson: Is Myrtle Beach near you? Kita Richards: No it takes us about three hours to get to Myrtle Beach. Vince Ferguson: I hear so much about Myrtle Beach motorcycle. You know what I'm saying? But was there a aha moment for you when you decided, you know what, my health is going down the tubes and I need to get it together? Kita Richards: Well, I think the backstory is my mother was really active, but my mother died of pancreatic/colon cancer. And so with that being said, I knew she was active much more active than me. I was getting overweight. I took care of her. And then when she was passing away, she said to me something, some words that I never will forget. She said, "Do what you want to do, and have a good time on this side because when you're leaving, you never want to regret what you didn't have time to do and what you wanted." So that launched me into just taking a deeper look at who I had become. Vince Ferguson: So you feel that motivated you and drove you to be the person you are today? Kita Richards: I know it did. I know it did. It just became one of those things that watching, if you ever watch someone pass away and you never took care of anyone passing away of colon cancer and watching everything fail. Life begins to look a little different for you. Vince Ferguson: Hmm. And when you say it looks a little different, you start to see it out of a different prism, different window. Kita Richards: You start to cherish it and cherish the moments. You start to cherish life like never before. Even when my clients come in, I have this thing, because I cherish my moments with everybody now. I see life now as everybody being divinely connected to one another in that we are sharing space. And when we're sharing those spaces, we should be sharing, not only our passion, but our love for one another. And so that's what changed about me. I knew at that point that I needed to share whatever gifting, whatever divine gifting that I had with other people. I knew that then at that moment. I knew that that was going to bring me joy. And I know that sounds weird, but I knew I also needed to take care of me. And I knew that I could never go to the next level, or I never could get there without self-care. Vince Ferguson: Hmm. Makes sense. Very, very profound. Kita Richards: Because you could never pour from an empty cup, and back then I was an empty cup. I was an empty cup, and I could never give what I didn't have. When people say I gave 100% to a person, you should never give 100% to anybody. Always give people the surplus of what you have. Because if you give 100% of your energy, then you have nothing for yourself. And if you have nothing for yourself, you never can grow anything that's worth giving anyone else. Vince Ferguson: Hmm. Very profound. Very awesome. So this is interesting because you speak so much wisdom, and you look like a person of 22. Kita Richards: I thank you. I promise you need to add some to that though. Vince Ferguson: Well, we add a couple years, you know what I'm saying? But what motivated you to become a trainer? Kita Richards: So back to what my mom said, you're never going to... When I was in my twenties, I was taking it was step aerobics. It was step aerobics there. Vince Ferguson: Step aerobics. Kita Richards: I absolutely love step aerobics. But there was a problem. There was a problem. The problem was I had a degree in computer science. So I had a really nice job. Vince Ferguson: Yes, I bet. Kita Richards: Are you going to make this, or are you going to make this? Vince Ferguson: What happened? Kita Richards: There was a problem here. And so I got the opportunity to actually get licensed doing that, and I didn't even take it. Because by that time I had my first kid, I had the first child. And so I was like, no, no, no. I know better now. I know better now. But back then, and life is a growing process, but back then I was like, no, this is not a good financial decision to be making. Vince Ferguson: So you feel that knowing what you know now, you would've still taken the leap before? Kita Richards: If I had of known what I know now, yeah. I would've literally left what I was doing, and did this because I've learned that joys in life, that you should enjoy your life. And what I mean by that, I have this saying that I always say. People don't understand. And what you have to gravitate and learn that in your purpose, you will always have prosperity, and you will have mental prosperity, spiritual prosperity, and financial and emotional prosperity. And you need all of those. Back then, I was only looking for financial prosperity. Vince Ferguson: But now you don't only have one child, you have four? Kita Richards: Yes. Right. Vince Ferguson: And four adult children? Kita Richards: Four adult children. Vince Ferguson: And you don't look like an adult yourself. That's a beautiful thing. But again, you had the strength and fortitude to go out there and make this happen. But why the fitness space? What do you feel you can contribute to people in the fitness space? Kita Richards: Fitness is one of those great, wonderful things. And here's what, because it's more than the outward. Because before you ever make a decision, before you ever become physically fit, there is a mental that happens. You actually have, because it's so optional, that you have to gravitate there in your mind first. Vince Ferguson: So it's mind first, then body? Kita Richards: Always mind first. And the challenge, and then I love the challenge of it. I love the challenge of because even when I have my clients, and I'll talk to my clients. I always tell them you've made the first step to the best version of you. And here was the first step. You made up in your mind to make a change. So fitness, I think I chose it because not only was it challenging, it was mentally challenging too. Because if we back up, I didn't look like this. I can promise you. I lost 80 pounds like this. I hadn't been doing anything. And so I tell my clients, I know what they felt. I know exactly what they feel like. I remember not being able to touch my toes. Kita Richards: I remember what that felt like. And I remember even though I was taking care of kids, and I was getting bigger, I just remember what it felt like. I remember being exhausted. I remember, just to be honest with you, I remember just being tired. And then I remember suffering health, other health issues. Because as women, when you have more weight than you need to have on you, there's other things that come along with your health. There's hormonal imbalances that you end up with. For me, I had several different things happening. I actually ended up with a liver issue, and I found out later it was actually fatty liver. Vince Ferguson: Fatty liver? Kita Richards: It was fatty liver. And this was from my diet of, I love sugar. Now I'm not going to lie to you. I used to love some sugar. So I love eating sugar. And I wasn't a big fried food eater, and that's what most people are like, I don't eat much fried food. But I love some donuts and cakes and cookies and stuff like that. And I ate a lot of that back then. Vince Ferguson: So you were, you said, about 89 pounds heavier than you are now? Kita Richards: About 80. I was 80. Vince Ferguson: About 80. What did you do to take it off? What's that secret sauce? Kita Richards: Make up my mind first that it needed to come off. You know what? And the first thing I did is I decided I wasn't going to make an excuse. Vince Ferguson: No excuses? Kita Richards: Yeah. I was like, I'm not going to make an excuse. I'm not going to blame it on my age or anything. You know what I said to myself? I'm responsible. I just took full responsibility. I did. I said, I'm responsible. And my first trainer was my spouse. Vince Ferguson: Your husband? Kita Richards: My husband, who was army. So I learned to lift first, and I learned to lift, and he was patient with me to a certain extent because he drove it. He would just come in like, are you going to do it today or not? You can leave the gym if you want to, or you can stay in it. But it's going to be your choice. I'm not going to make you stay. And I remember just because at that point, now that two car garage that I started in, it was actually I made it into a home gym because I was serious about it. I was like, I'm going to be serious. So first I made up in my mind, second I said no more excuses. Kita Richards: Third, I changed that space into a home gym. And that was crazy because that meant no excuses. I went out there and he worked like 12 hours, and then it took him an hour to get to work and an hour to get home. So it was 13 hours. So I had to work out with him at night. At night. When people wanted to go to sleep, I had to be working out. No excuses. And I still had to get up to the next day. Because at that time I still had one in high school, one in middle school and then I had two grown. So because my fitness journey back to being fit, didn't start until I was 40, 41 1/2. Almost 42. Vince Ferguson: And were you still working at computer science? Kita Richards: I was actually not this is because I was at that point when I decided to be fit, I actually owned a photography, videography business. Vince Ferguson: Really? A photography, videography business? Kita Richards: I was doing some of that. And then all of a sudden I decided I wasn't going to do it in this. I was like, I ain't doing that no more. Vince Ferguson: Wow. So you start training ferociously, training with your spouse. Kita Richards: With my husband. With my husband at night. At night. Understand because he worked early in the morning, and it was at night. So what did I do? I didn't just train one time a day. I trained with him, and anything I couldn't do, anything I struggle with, during the day or in the morning I go practice it. Vince Ferguson: You go back practice it? Kita Richards: I would go practice it. Whatever I couldn't do. As long as I didn't need a spotter, I practiced it. Vince Ferguson: Now but what role besides the exercise, what role did nutrition play? Kita Richards: Oh, huge. Huge. That was another thing. The first thing I had to do was give up sugar. I had to give up the sugar because I was a sugar addict. I had made up in my mind, I'm going to give up sugar. And that was the hardest thing, because I didn't have, some people have a caffeine addiction. No, I had a sugar addiction. So sodas wasn't even a problem. It was sugar for me. So I gave up sugar first. I gave up sugar, and you're not going to believe this, I gave up cheese. Vince Ferguson: Cheese? Kita Richards: I love cheese. Cheese was my first two things that I said I was done with. Vince Ferguson: It had to be hard to do because you also have kids around the house. So how did you do that? Just cold turkey stopped or- Kita Richards: I stopped. And most people, most women asked me because I am the cook of the family. I am the cook of the family and I'll be launching some recipes soon. But I am a cook up the family. And so what I had to do was I cook their food, but I cooked my food. Because I said I wasn't going to make an excuse. I wasn't going to say I got to cook for them. No, I was standing in the kitchen anyway. And so I would cook their food the way they wanted it and would cook mine at the exact same moment. Vince Ferguson: And that was the temptation to eat some of theirs? Kita Richards: It was there, but here's what I would say to myself. I would say to myself, you know what? There's life and death in the power of the tongue, and there's going to be life or death in this food. So you better be choosing which one. And so that was my thing. And it got so bad, I was label things life or death so much. I'm choosing life. I'm choosing life. And that's the way I would eat. Because remember I was a sugar addict, and I still had to go to the grocery store. And when I go to the grocery store, what happens when you go get in the checkouts? Because you can avoid the cookie on the aisle of cookies, but the checkout has the candy, and all of the quick snacks. Vince Ferguson: For a reason. Yes. Kita Richards: So I would pull up my buggy inside of there and I would look, and my mind, I would label them in my head. I would be like, death. And that would be my two things, life or death. And I would leave there without the candy bars, which was so interesting because understand, I was the person that drove, that went through their buggy through the thing. And I would bring everybody back their favorite candy bar, including my own. .It was so bad that my husband, there's a particular store that has a particular type of candy that I like whenever he would go into that particular town, he would buy me four of those candy bars because I couldn't get them locally. So the moment I asked him to stop bringing me the candy bars, he knew something was real because I like don't bring me the candy bars. Don't bring me the candy bars. Kita Richards: But I was making choices. And what I was doing is I was making the choices at that moment. I wasn't trying to live outside of the window. I wasn't trying to say, tomorrow I'll do better. I was like, I'm going to do it the now. I'm going to experience the now moment. So that's what I was doing. Vince Ferguson: Do it now. Are you now a vegan? Kita Richards: I am. Vince Ferguson: Really? Plant based? Kita Richards: That was interesting. Vince Ferguson: Yes. How did that transition go? Kita Richards: That was about like the same. That was the same for me. The big problem wasn't for me the meat, it wasn't the meat. It really wasn't. Although I would tell people, they were like what would be the thing that would that draw you? Because I love what I would love. And I've always loved bison burgers. There's a particular place in Texas that I just absolutely love, and now I don't eat that. But that's not where it got me. That is probably the one thing, but the other was eggs. I absolutely love eggs. And I was eating a lot of eggs in one day. I said, oh, I told my husband, I'm going to become a vegan, and I'm not going to eat the eggs anymore. And he was like- Vince Ferguson: Did he ask for a divorce. Kita Richards: No. He was like, he's very supportive. He was like, so you're not going to eat the eggs? Do you not know within a couple days he cooks eggs? Because he's the breakfast person. So he cooked the eggs, and they look so light and fluffy. And I walked past the stove, and I looked at the eggs, and then I said, I want the eggs. And then I said, no, no, no. You chose, you made the choice to not eat the eggs. So just make the choice. And something in the back of my head said, but nobody's looking so nobody's going to know you ate the eggs. But then I said, I would know that I ate the eggs. And so I'm going to know that I ate the eggs, so I'm not going to eat. And it was enough of them. I could have just tasted them when I was like, I'm not going to eat these eggs. Kita Richards: And I didn't eat the eggs. And I sit at breakfast, and this was the thing, with my family because we are a family that eat together. We actually eat together. So it's not like I go take my plate and not see their food. And I saw them eat, and I did not touch them. And I felt victorious. Not that you have to give up eggs in your fitness journey or your whatever, but for me, I felt victorious. Everybody asked me do I feel like that I have such a restricted diet? No. I feel like I'm in charge of my life. Food can no longer control me. I'm in control of me. I take my power back. Food is not supposed to control me anyway. Vince Ferguson: But food seems to control most of us. And that's why you have the obesity, diabetes, all these chronic illnesses in the community because of how we eat. So your clients, who are your ideal clients? Kita Richards: Well my ideal clients are, most people think that most of my clients are vegan, and they're not. My ideal clients are people that just want more control. And I shouldn't say control, more clarity in their life. Because I told people my thing is always I want to help you find your strong point. I want to help you meet your goal. I always told people also this studio is when they come in, we greet each other. Just, I say, hey, how are you doing today? And they told me how they doing. They say, oh, I'm doing great. So my ideal, my avatar client is the people that just want the best out of their life. They want to find the joy in being them and whatever they do. Because really and truly, you are not your body. And I told people that you are not your body, but your body is a manifestation of what you've done. It's a journal. Vince Ferguson: It reveals. Kita Richards: Can be changed. Vince Ferguson: It can be changed. Interesting. Very, very, very good. So what programs do you offer at your, before you even tell me that, what are the names of your gyms? Kita Richards: So this one actually has hero on the wall, but this one is She Rocks Fit. Vince Ferguson: She Rocks Fit. Kita Richards: She Rocks Fit brand. And then the other one is hero. Vince Ferguson: Hero. Kita Richards: I'm going to tell you about the She Rocks Fit because it seems a little weird. If you look inside of She Rocks Fit, you see the name hero. Vince Ferguson: Yes. I like that very much. Very much. What programs do you offer at these two facilities? Kita Richards: Okay. So at the studio style one, it's group fitness. I do a lot of group fitness here. We do the weight lifting, the calisthenics, parts of yoga, functional training. I'm big on functional training because I think you just, you should be able to move your body. I do a lot of body weight. I do a lot of body weight, a lot of body weight. But we do some lifting here. At the other gym it is really and truly a full service gym. So it has all your machines, you have your ellipticals, you have your treadmills, you have the spin bikes, and then you have the studio side of it. And then that one, there is, I think there's about nine other trainers there. Vince Ferguson: Oh, wow. Really? Kita Richards: Yeah. There's nine, about nine. I think we're at nine other trainers there. And they train clients there as well. So they're training clients, and whether it's personal and there is actually, we have, there's a boxer there too. And he actually teaches boxing. So there's a variety of stuff going on at the other one. Vince Ferguson: So one is called She Rock Fit, which is where you are today. And the other one is called? Kita Richards: Hero. Vince Ferguson: Hero, just hero? And do you have group fitness programs? Kita Richards: I do. I do. I do my group fitness because that's what I trained. That's what I specialize in, in group fitness. My group fitness, like I said, will range from different things. So I have steps. We may do steps. Let me tell you what kind of trainer I am. If we had to classify, if we really had to put a label on my training style, I would say it's OCD. Vince Ferguson: OCD? Kita Richards: It's very OCD. So how my whole program works is you walk into my gym. There is not an ab day. There is not. There is not a we're going to do back day. You walk in, and you don't know what I'm going to do and here's why. Because people don't come because it's a certain day, and they don't like to work that particular. But I found out people don't like to work where they're weak. Most people don't like to work the weak side. So what I do is I vary the training where you don't know, it's a mystery. A mystery. And I'm going to be honest with you. You know what they do? They peek up under the door to see what is laying in the- Vince Ferguson: What's going on? Kita Richards: They're like, oh my God, what is she going to do? But you know, it works for them because they understand why I do it. I used to announce what I was going to do, but I did find that people would cheat and not come. The also the other part of the gym, a part of the studio side of it is accountability. So I was huge on accountability. I don't know if it's because my husband was military. I actually know where people are supposed to be, in which class they're supposed to be. If you miss a class and you have not contacted wonderful trainer and said, I won't be in, I have something going on, whatever, I text you. We have an app. I will message you in the app, and I will personally text you. You're lucky if you get away with 2 sessions back to back. I'm getting in contact with you. Vince Ferguson: Is that right? Interesting. So you have that personalized approach. That personalized approach, you hold people accountable, which is awesome. Now can someone join your class virtually? Kita Richards: Yes I do. I do virtual. So I have this app. Well we have this app and in the app everything comes through. But as soon as the virtual classes open up, it's usually a link that appears within your app within 30 minutes telling you the virtual schedule, but it reminds you that there's a virtual coming up. And here's the cool thing about it. If you are in for that day, you can join any class. So mine is set up like this. Basically, if you are in for the week, let's say you say, I want to do virtual or I think I want to join you and I'm going to pay for a week or I'm going to pay for a month. You're not only that one class, you can join in into any class that happens because you are getting links that's telling you. So if you are stuck in traffic, so you ain't making this one, you just click the next link that appears and you make the next one. Vince Ferguson: So you still make it. Awesome. Awesome. That's really good that you're doing that. That's actually amazing. Now that you told me who your ideal clients are, do you give them personalized nutrition guidance? Kita Richards: I do. I do. Vince Ferguson: You do? Kita Richards: So my meal plans being a vegan is interesting. So what I do is the way I build my meal plans are, I shouldn't say simple, but they are built on levels. So when I say levels are different styles. So the base of every one of my meal plans is always vegan. It's always vegan. So it starts out at vegan. And then you see this list of other things. You, I list the eggs that you can have in the amount. And then I list your meats here so you can add back this list. So that's how it lists outs. Not only is that is every, it all has the calorie counts beside it. So, and when I say that is, I actually put recipes in because I'm a cook. I like to cook. Kita Richards: I like to cook. And I don't like eating the same. So recipes come with all my meal plans. So basically if I'm telling you that I want you to eat this, I'm actually giving you the recipe to eat it. Vince Ferguson: To eat it. Kita Richards: So you can meal prep. You can be able to meal prep that. But then for those who say, well, I don't have time because you have all these options. There is also those quick items. You can go get your frozen vegetables and you just do some roasted vegetables. Or if you out, I even help you if you're eating out. We discuss how to eat out. What do I choose? What's a good choice. I found that if people understand their choices, they can make better choices. Vince Ferguson: Better choices. Kita Richards: My thing is, I like to be your guide, but I want you to walk away from me with knowledge to be empowered. So I do give you the meal plan, but there's so many instructions even in inside of the app. I think I would walk over and show you my board. My board tells you the different vegetables that can help you detox your liver, because I want you to learn it. I want you to walk away with knowledge because here's what I'm thinking. I'm thinking to myself, if you walk away with that knowledge, not only will it impact your life, it impacts now your family life. And now it impacts the next generation. Because I have a family, and I want you, not only my client to be healthy, I want them to be impactful within their environment. Kita Richards: Because like you said before, there's so many. There's diabetes, there's blood pressure problems. How do you come at that? We can come out at it one person at a time, but I get that. I can touch you. But even if I'm touching you, then what you do is you touch your family. And then your family will touch other people, and it grows from there. I think that's the only way that we're ever going to be healthy as a community. Vince Ferguson: Hmm. Awesome. Yes. Most definitely. Educate the community and share that knowledge, share that love. And now obviously I can talk forever with you because you have so much knowledge and wisdom to share, but I want a couple more things that I just one to ask you. Because you're so busy, you have two facilities there and you're working with people, how do you manage your family life and your business? Because you have a spouse. So that's and four kids. Kita Richards: And four kids. Vince Ferguson: How do you do it? Kita Richards: So I'm going to let you in on how I manage. First of all, how I manage my personal relationship. My personal relationship with my spouse. We actually have one day one, well, we have dinner. We decide, he actually asks me, when do I have time to have dinner? So we try to have dinner once a week together. Vince Ferguson: Once a week? Kita Richards: Yeah. Once a week dinner without the kids, we try to go out without the, we go out. This is ours. Dinner and maybe a movie or something. We have a date. We have to have that. On the date, I disconnect unless it's the kids trying to contact me or grave emergency, then my focus is not outside of that. It wasn't, and I'm going to be honest with you. I'm going to be honest with you. It wasn't like that before, because trying to be a business owner, sometimes you can get out of balance, and I've been out of balance. Kita Richards: So this helps balance the scale. It tells your spouse or it tells that significant other, that you are important. So this time it's dedicated to us. And so I try to make sure that I do that. For my kids, they're all grown. And it's amazing. We actually have what's called a group chat. And so everybody's in this group chat on their phones. It's message. We have it on Facebook, and then we have it on our phones. We have chat, we talk to each other. We have our own little group text every morning. And I don't know if somebody did it this morning, someone says good morning. And we are all over the place. So my daughter, like I said, is in Korea, and she's military. So she may be anywhere, but we have this chat and it says good morning. Kita Richards: And at least a couple times a week, because I write affirmations every morning. I send over affirmation to my family. And I send over my affirmation to my clients to just remind them to be the best version of them. But also to say, I love you. And everybody piggybacks inside of that for my family. So whatever is happening within the family, we actually can pick up the phone and just text and we are all in the same space at that time. Kita Richards: And so we do that, and about every week or so, we do FaceTime each other. And oh yeah I have grands by the way, I have grands. So we do FaceTime with everybody and that's how I manage having the kids. So we feel close even though we are in different cities. We feel close. We feel that close and we reach out to each other via that. So I have that with them. And then with each of them, I have my own little, like the girls in the family because I have three girls. We only have our own little group thing. Also we have that. And then we have the whole thing. And then they have the sibling chat where it's only the- Vince Ferguson: The kids. Kita Richards: So that's how we manage it. Vince Ferguson: That's how you manage. Kita Richards: So that's how I manage my personal. And so that makes sense to me with technology. It just makes sense to, but it makes them feel as though they are important as well. Vince Ferguson: Which they are. But what about self-care when it comes to you? Kita Richards: I'm big on self-care. I'm big on that one. Vince Ferguson: Make time for that? What do you do? Kita Richards: I make time for myself. So one of the things that I do, and all my clients know it here. One of the things I do is I rise. My clock goes off at 3:45 AM. Vince Ferguson: Really? What? Kita Richards: Yes. I know. It goes off at 3:45 AM. And one thing that happens at 3:45 is I wake up, and I always listen to some type of meditation. I always brighten up the day. That's how I wake up. That's my time. And when I'm sitting there or when I'm laying there, I don't focus on being awake because I have other alarms. My alarm rings again at 4:43. Now if I wake all the way up, that's fine. I wake up. But if I don't wake all the way up at that 4:43 AM, I go into my own meditation. That's my time. That's my time to pour into me. And then about 5:25, because at that time I get up, I do about 15 minutes of that. I get up and I'm getting dressed, I'm moving around. Kita Richards: And, but those are my moments. That's my morning moments. That's my time to be filled up because I want to feel joy, and peace and love so that when I get in the gym at 6:20, at about 6:15 because that's when our class start. I want to already be present, and that's what I do to get present. So that's my first thing. At night I disconnect. Everybody knows it. At a certain time at night, I literally pull the plug on everybody else. That is my time, and I take that time for myself. And it's usually a little later at night. I take the time for myself where I may read a book. I may be reading or listening to something. I may decide that I just want to watch something. I don't watch a lot of TV, but I may decide I want to watch something. Kita Richards: And I just spent that moment doing that. So that's how I run that. And then on Fridays, I never work a full day on Fridays. I told people that. I don't care. I've had people to tell me, can I get a session with you? Can you open up this? I'm like, no, no. On Fridays, I'm done. When I get done, I'm done, and I'm done until Monday. I'm done until Monday. I'll chat with them. I'll chat with people within texts and stuff like that. But I'm done. I'm done. Even if it's a business call, it's got to be an emergency. It's going to wait until Monday. So I do that. And then Wednesday, you catching me here on a Wednesday. Wednesday is very important too, because Wednesday is also my slow day because I'm back and forth to Greenville on most days. Kita Richards: But Wednesday is the day that I don't go to Greenville. I normally stop about 10:00, and I don't start back until about 4:20. And that time, if I want to have a hair appointment, my nails done, I want to have a massage, if I want to just lay in the floor and think about nothing. That's really, truly my time. And I spend it well. My husband will even tell you, everybody knows my schedule because they will tell you. And some people are so afraid of hurting other people's feelings, but I can be really, really blunt. My thing is hurting myself first is not what you want to do. So I tell people, create a space and an atmosphere that's conducive to your growth. Sometimes that requires me to set boundaries. This is my time. And then you have to say it is okay to have it because you are worthy of it. And that's the way I feel. I feel that I am worthy of time. The same value I give to everyone else, I give to myself. Vince Ferguson: Yourself. Beautiful. Very well put. I couldn't have said it better because that's not my reality. That's yours, but that is beautiful. Now how can my listeners and viewers find out more about you, Kita Richards. Kita Richards: I'm so easy to contact. You can always go to my website, which is www.sherocks.fit. and message me there. Or you can hit me up even on the other one, which is a www.bornherofitness. You can get that one, bornherofit.com. And if you message you'll get me again or you can just do what's easy. Hit me up on Facebook. It's Kita Richards. Instagram is Killa_Kita. They gave me that name. I didn't do it. My clients gave me that name. Vince Ferguson: Really? Killer. Kita Richards: You can do that as well. I'm so easy to contact that. It's really strange. And I try my best really to answer people's questions. I have a certain time of day that I just sit down, and I just start to text other people. So I'm very easy. I'm very easy to contact. And I always say too, if you ever, because I believe we're all interconnected. So I try to always give my best to those who are trying to contact me. Vince Ferguson: Very good. Very good. Kita Richards. So on behalf of Body Sculpt of New York, that's my nonprofit program and Six Weeks of Fitness. I truly want to thank you for coming on this show today. Kita Richards: Well thank you for having me. Thank you so much. And can I say one more thing to your listeners? Vince Ferguson: Please. Kita Richards: I just want to remind people that always strive to be the best version of you. That's going to mean you got to take time for yourself. You got to love yourself properly. You got to show every part of you, your bodies, you got to show your body up. Yeah, it's going to fade away. Here's the thing. Once you take care of your body, your mental, your spirit, and you feed it properly, then that produces not only fruit, but it also produces seed. And when that seed, and when you talk, and we become peaceful, when that seed in your voice begin to flow on other people's thoughts. And then they get to produce seed. So remember that you are impactful in your environment, and you're never out of the wrong season. You're always in the divine timing, and there are really no true mistakes. There are only purposes. So just remind yourself that you are being the best version of you. And today is a good day But guess what? Tomorrow, your tomorrow will be even better. And the day after would be better than that. So just keep going, being your very best self. Vince Ferguson: Wow. Awesome. Beautiful. Beautiful. To my listeners and viewers. I truly hope this program was informative, encouraging, and I know it was inspiring and that you will continue tuning in to my Six Weeks of Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them in the comment section below, and don't forget to subscribe so you don't miss any future episodes. And remember you don't stop exercising because we grow old. We grow old because we stop exercising.

Did you know that 42% of adults in America are obese? And that overeating and binge eating is a major contributor to obesity.  If we want to get our health back on track, we must get a handle on our eating, and that’s why I’m thrilled to have as my next guest, Dr. Glenn Livingston, a veteran psychologist, and longtime CEO of a multi-million-dollar consulting firm that has serviced several Fortune 500 clients in the food industry. His works have been published in major periodicals such as The New York Times, The Los Angeles Times, and The Chicago Sun Times. Disillusioned by what traditional psychology had to offer overweight and food-obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food. In this interview, you will learn how certain food companies are taking the nutrition out of the food and putting the money behind the packaging, therefore making the food more appealing.  You will also learn which emotions trigger cravings for what types of food.  This is a very informative interview that will leave the viewer and/or listener with the strategies necessary to stop overeating and binge eating once and for all.

Do you suffer from IBS, Depression, or Psoriasis? How about fatigue or anxiety?  If so, then I recommend listening to Jordan Trinagel, she is the founder of Health Reconditioned, an online health coaching business focused on utilizing holistic health and functional medicine to find the root cause of symptoms and diseases. Jordan was a professional dancer in college and an NPC bikini competitor.  She is also a licensed occupational therapist.  Jordan struggled with her own health issues, such as anxiety/depression, IBS, psoriasis, and fatigue until she discovered functional medicine which helped her to understand what was causing her symptoms and helped to reverse the diseases.  During the interview, Jordan will discuss why functional medicine is so effective when it comes to diagnosing and reversing disease.  Unlike conventional medicine, functional medicine addresses the root cause of the disease, not just the symptoms.  According to Jordan, there are three things that make us sick, (i) things we put in our body, (ii) things we put on our body and (iii) things that are around our body, this includes food, liquids, skincare products, cleaning products, candles and more. If you’re seeking practical and sustainable solutions to chronic illnesses, and not just a pill for every ill, then check out my interview with Jordan.  To learn more about Jordan Trinagel, visit www.healthreconditioned.com.  You can also check out her IG page @health_reconditioned.

In this episode of Six Weeks to Fitness, I’m joined by former professional football player, Joe Barksdale.  During his career, Joe played for the St. Louis Rams, Los Angeles Chargers and Arizona Cardinals.  He is also an accomplished musician, mental health advocate and comedian.  During the interview, Joe will discuss his childhood, growing up in Detroit, Michigan, and the many challenges he faced as a child.  Joe didn’t grow up playing sports, and it wasn’t until high school, that he decided to try out for the football team. Joe Barksdale’s NFL career lasted about 8 years and when I asked him why he left the NFL, his response was “I got tired of losing.”  Joe speaks freely about his NFL career, but it’s a career that he would like to put behind him.  He is most happy about his career as a performance artist and a stand-up comedian.  It was hard not to laugh at Joe’s many anecdotes during the interview.  He is a natural-born comedian always laughing and joking during the interview while making his point. Mental health is a major topic of which Joe speaks very candidly about, having dealt with depression and sexual abuse as a child.  The COVID-19 pandemic also impacted Joe’s post-NFL plans.  He left the NFL to pursue his aspirations as a performance artist, but when the country shut down and went into quarantine mode, those plans were thwarted, and he found himself mentally and emotionally depressed with nowhere to go and questions on how he will feed his family.  Weight gain was also a byproduct of the quarantine.  Barksdale’s playing weight while in the NFL was 325 pounds on his 6’ 5” frame, but during the quarantine, his weight increased, which added to his depression.  At least in the NFL, he was able to work out, exercise and travel on a regular basis, during the quarantine, all that has changed. Fortunately, he came across the Centr App, a 10-week exercise and nutrition program created by Chris Hemsworth, the Australian actor, who played in the movie series “Thor.”  With the help of this exercise program and the nutritious meal plans it provides, Joe is feeling much better physically and mentally.  He has lost weight and his body is much leaner than it has been in years.  Joe will tell you that he is a work in progress and that he is taking it one day at a time.

How would you like to build, balance, confidence and strength? In this episode of Six Weeks to Fitness, I am joined by Brittany Kohnke, a certified personal trainer and strength coach out of Temecula, California. Her mission in life is to guide others towards a life of balance, confidence, and strength so they can be the absolute best version of themselves in every sense of the way. Brittany specializes in showing others what’s possible by removing the impossible and she does this by being an advocate for strength training and evidence-based practices. Brittany’s exposure to fitness started out in her childhood, growing up in the suburbs of Chicago, where she played a variety of sports such as ice skating, gymnastics, volleyball, and basketball, but her real passion was softball, which she played throughout college.  Although she was very active, Brittany’s nutrition left much to be desired.  It was during her time in college that she was introduced to the world of fitness competition.  Brittany was in awe of how beautiful and lean the women looked on stage and truly believed she could look like them, so she did everything that was expected of fitness competitors to do, with the dieting and intense exercise, and it wasn’t long before Brittany entered her first competition weighing 110 pounds of lean muscle.  Unfortunately for Brittany, no one told her how to live her life in a “balanced and sustainable” way after the competition was over, and so, in the days and weeks following the competition, Brittany started drinking, overindulging and before she knew it (6 months later), her weight ballooned up to 170 pounds.  Brittany’s health was deteriorating fast, and it brought on deep depression.  It wasn’t until 7 years later, that a friend told Brittany about a program called Crossfit at a gym in the area and fortunately for Brittany, it was more than just a Crossfit program, but a fitness lifestyle of eating healthy, proper exercise mechanics and much more.  This kickstarted Brittany’s journey into what is possible.  Working with this program and a particular trainer at the gym, Brittany learned what being strong and healthy is truly all about and that mainstream fitness is totally wrong. Brittany is now using the methods and training she learned to help others, especially women to achieve their health and fitness goals.  Brittany believes that the gym can be used as a supplement to your life not the main event.  You don’t need to spend 3 hours in the gym.  It’s all about balance.  Brittany also believes in training smart not hard to achieve your fitness goals.  She also believes in using food as nourishment and that food is not something to be fearful of.  I have only scratched the surface of this interview with an amazing coach and trainer.  If you need an experienced, motivated, and inspiring coach, who truly understands what it takes to achieve balance, confidence and strength, then listen to this interview, better yet, reach out to Brittany directly.  You can visit her IG page @brittany_kohnke.

In this episode of Six Weeks to Fitness, I am joined by Antoine Bhutan, out of Atlanta, Georgia.  Antoine is the creator of Veganbando, “a source of inspiration for better lifestyle choices.” Veganbando was created in 2017, to document Antoine’s plant-based journey. Antoine had been advised to eliminate dairy from his diet to help alleviate his severe seasonal allergy symptoms and this recommendation proved very effective. After witnessing the power of holistic healing, the quest for a healthier, more-proactive lifestyle began. Over the years, Veganbando has grown into a unique space where health-conscious, high-vibrational individuals celebrate good vibes and spiritual abundance to the sounds of high-vibrational music of the diaspora. Antoine grew up in New York City but would spend most of his summers either in Trinidad or Barbados, but it was in Trinidad where most of his family would grow their own vegetables and that is where he picked up most of his healthy lifestyle habits. During the interview, Antoine will share his story on the positive impact the vegan lifestyle has had on his life.  The vegan meals displayed on Antoine’s @veganbando Instagram page are meals of his own creation and most impressive. If you ever thought about trying the vegan lifestyle, just visit Antoine’s Instagram page, listen to this interview, and you will be hooked.

In this episode of Six Weeks to Fitness, I am joined by Antoine Bhutan, out of Atlanta, Georgia.  Antoine is the creator of Veganbando, “a source of inspiration for better lifestyle choices.” Veganbando was created in 2017, to document Antoine’s plant-based journey. Antoine had been advised to eliminate dairy from his diet to help alleviate his severe seasonal allergy symptoms and this recommendation proved very effective. After witnessing the power of holistic healing, the quest for a healthier, more-proactive lifestyle began. Over the years, Veganbando has grown into a unique space where health-conscious, high-vibrational individuals celebrate good vibes and spiritual abundance to the sounds of high-vibrational music of the diaspora. Antoine grew up in New York City but would spend most of his summers either in Trinidad or Barbados, but it was in Trinidad where most of his family would grow their own vegetables and that is where he picked up most of his healthy lifestyle habits. During the interview, Antoine will share his story on the positive impact the vegan lifestyle has had on his life.  The vegan meals displayed on Antoine’s @veganbando Instagram page are meals of his own creation and most impressive. If you ever thought about trying the vegan lifestyle, just visit Antoine’s Instagram page, listen to this interview, and you will be hooked.

In this episode of Six Weeks to Fitness, I am joined by Danielle Gray, a multi-passionate entrepreneur Wilhelmina fitness model, speaker, professional athlete, and the founder of Train Like a Gymnast. She's also a certified personal trainer specializing in bodyweight training, nutrition, women's fitness, youth exercise, kettlebells, and pre and postnatal exercise. She was also a former junior Olympic gymnast judge and coach.  During this interview, Danielle will share her fitness journey and how you can train like a gymnast in the comfort of your own home. Vince Ferguson Danielle, where did you grow up and what was your childhood like? Danielle Gray: I grew up in Manhattan Beach, California. So right next to LAX, it's called the South Bay and I'm an only child and then I was raised by a single mom and we were like best friends, you know? we still are, but it's just that kind of tight-knit community, the family was very important and everything, and then I started gymnastics when I was 4 and I dabbled in like ball sports, soccer and basketball, not that level of coordination, which is weird. People think, oh, you're a gymnast. Like you can tumble on a beam, but it's very different when there's like the external thing to manage as well. Danielle Gray: My childhood was great. I also realized I just naturally was entrepreneurial as a child. So meaning when I was in elementary school during recess, I would host little gymnastics classes for my friends down on the playground. Hey, if you want to like take a gymnastic class, I'll teach you like bars and we use like a curve on the edge of the playground for like beam. And I don't know if I was spotting kids. They probably should have said something or if I was just kind of showing off. But you know kids playing around. I was pretty crafty, thanks to my mom too and I would make like little Victoria Secrets bags and people would cut out magazine stuff of like what they wanted and I would like almost paper mache, but just like masking tape around it. And I would sell it for 20 bucks. I was always kind of entrepreneurial throughout my childhood, but I never thought that I would end up as an entrepreneur I don't think because I knew I always had a problem with authority. Danielle Gray: But I always pictured for myself like, oh, I'll have a job in like PR or something and I'll have you know steady desk job and I'll have the typical American dream, the house and the kids by this age and married by this age, life is completely the opposite. Vincent Ferguson: Yes, it is. Danielle Gray: But that's kind of like just my personal background that shaped me into who I am and of course, the gymnastics translates into so many different areas of my life with perfectionism and being a recovering perfectionist and having integrity and taking pride in my work and just my dedication and commitment to anything I set my mind to. Vincent Ferguson: Anything you set your mind to, to do it. Awesome. But now how far did you go with gymnastics? Danielle Gray: Not as far as a lot of people think. So I got to level eight, which is two levels before like collegiate, what you see and above collegiate is Elite, which is what you see in the Olympics. So I didn't make it like crazy incredibly far. People are like, oh, did you go to school for. No, I didn't, but I still was involved and I loved the sport and I had more passion for the sport before I burnt out from it. But I always identified as a gymnast, like Danielle, the gymnast. And then when I retired, I had this crisis of like, am I still a gymnast? What, well, I'm not doing it. So what am I now? And like, what do I do to fill all this free time? And there was a little bit of a crisis there and I got to experiment with different things, but it was, yeah. Danielle Gray: I wish I had gone further, but one, I had problems with authority, two, wasn't in the right environment with my coaches or my teammates, and then, three, I think that this needed to happen. I needed to not go super far because my goals were kind of left open like I didn't reach where I wanted to. So there was always this kind of like, I wish I wanted to do more. I like gymnastics. I was just in the wrong environment and that's what made me start coaching and judging and working for UCLA gymnastics and ultimately open my own company to help people train like a gymnast. Vincent Ferguson: Right. Right. But between that time, I understand you stopped training as a gymnast at the age of 15, right? Danielle Gray: Yes. Vincent Ferguson: Is that correct? Am I telling you to tell me. Danielle Gray: I know. I think it's 15. Okay. 2007. So I had just turned 15. Yeah. Vincent Ferguson: So what did you do between the time that you quit gymnastics and you started your business? What did you do in between all that time? Danielle Gray: Okay. So 2007 through 2016, let's say, wow, 10 years. Pretty much. Okay. So I immediately went into like musical theater, acting, dance, like tap dance, jazz, lyrical, and all that kind of stuff, because I wanted to do acting, but as I got into it and stuff, it was fun. It was good to learn a lot about myself. It was good to have all these different angles to who I am, but when I started auditioning for stuff and I had an agent for acting, I'm an agent for modeling now, that's totally different, I was like, Hmm, I'm not feeling as passionate about acting as other people are. Danielle Gray: And so I almost felt guilty if I were to get a part that someone else really, really wanted. Vincent Ferguson: Yeah. Danielle Gray: And I was like, I'm doing this because it's like fun and I'm just doing it, but some people this is what they want, this is all they want. I started to feel guilty and I was like, okay, this isn't my passion. Let's start to leave this behind as I focused on college and I always did a PE class every semester just to stay in shape and active, because I hadn't done PE since sixth grade because we could write out of it for gymnastics. Vincent Ferguson: Ah, okay. Danielle Gray: So I was just like yoga, weight training, stress management, self-defense. There were so many other things that I did in college and then my friend, Sennon, she was taking a lyra class, which is like the aerial hoop. Vincent Ferguson: Okay. Danielle Gray: She said I want to try pole, would you come with me? And so I went with her, she didn't like it. I loved it. So I ended up starting to train consistently in pole right over there and I ended up competing at a regional and a national level in placing. So I'm technically a professional division pole dancer. I don't compete anymore, but I still train, it's fun. It was a good natural way to kind of use my gymnastics background in a different way for like aerial and circus stuff. Vincent Ferguson: Yeah. Danielle Gray: And then the kind of idea for Train Like a Gymnast came from me having a desk job in online marketing, an online desk job. And I was still gymnastics coaching part-time and then I got my personal trainer certification and I kept forgetting to pick up my checks at the gym and I kept forgetting that I got paid to train people. Vincent Ferguson: Really? Danielle Gray: Yeah. Vincent Ferguson: Why? Because it became like fun. You didn't think about being paid for? Danielle Gray: Right. I was just like, Hmm, well you're forgetting that you make money from this. So this is probably your passion. So you should follow it. It was just, you know, when you forget that you are working for pay, it doesn't feel like work anymore. You know, so that was a realization I had and when they offered me a promotion at my full-time job, I was like, I don't want to lead you on, that this is the direction I want to go. I think I want to follow this passion because at the time I was 24, I think, 23 or 24 and I would rather try going into fitness and falling flat on my face than staying in a steady stable career for 20, 40 years and looking back and being like, what would my life be if I had just tried? Vincent Ferguson: Wow, beautiful. Danielle Gray: I know I can always sell myself. I know I can always make more money. I know I can always get a desk job. Vincent Ferguson: Yes. Danielle Gray: But there are certain things that you have a little window, like fitness modeling, personal training while your body's healthy, whatever it may be. Vincent Ferguson: Yes. Danielle Gray: And at first, I was like, Hmm, okay. Am I going to be homeless? How do I get clients? What is my strategy? I had no strategy. I ended up working at Equinox and I learned through like paid education to just how do you run a business? How do you manage a gym if I ever wanted to have a brick and mortar, all those kinds of things, and I became a much better trainer and I realized I was training people the way I used to train. I was training them like a gymnast, right. Vincent Ferguson: Right good. Danielle Gray: So I was working on their balance, their proprioception, their strength and stability, and doing specific core stuff instead of like, oh, when you do this, you're also working your core. Like I would dedicate and I would make them stretch at the end. It was a whole process and so I kind of came up with this, just a layout of how I always trained my clients. And originally it started as an e-book back in the day. Vincent Ferguson: Oh really. Danielle Gray: A three-month e-book that was it. In 2016, that was like what everyone was doing. And then 2018, it turned into like an app based program with a 28-day challenge. So we'd get people in, they'd see results and then they would continue into a VIP ongoing program. So now we have an app, but it's just a different format. It's super user-friendly and super amazing. I'm just putting like everything we've ever created in there with nutritional guidelines, recipe booklet, like short workouts, long workouts, Instagram replays, and certain like pull up, pistol squat, beginner programs. And I'm super excited. Vincent Ferguson: And that's where you are today. Danielle Gray: Yeah. Vincent Ferguson: Wow. Are these classes virtual and in-house? Danielle Gray: Yeah the app is all virtual. So this can be anybody, anywhere in the world. You can download the app and train. Right. And you can cast it to your computer. You can cast it to your TV. But we also through Train Like a Gymnast host retreats and workshops. Vincent Ferguson: Oh really? Danielle Gray: So if somebody is working on this stuff at home and they're getting stronger, but they want to learn a back walk over a back handspring or a back tuck and they maybe aren't near a gym where they can get a spot. They can come work with us in person. And we do personal development. We do like different excursions with the group that comes with us. Then we rent out a gymnastics gym. We all stay at house where we sort of stay together and five days, four nights, incredible experience. Vincent Ferguson: Really, really. Danielle Gray: Yeah. Yeah. Vincent Ferguson: Where are these events located? Danielle Gray: So we did one in Hawaii last year. We did one in Lake Tahoe. And then this year we did Park City. Next year, I'm thinking I want to do one in a warmer location. So I want to get something to the East Coast, but it's hard to find tropical warm locations that also have gyms, that also have insurance for adults. So I can't be like a yoga retreat that's like, oh let's go to like Tulum or Bali because it's a gymnastics retreat. So I need to have a gym with safe equipment that potentially hit cause for me spotting adults is just, there are different things and a lot of times gyms only insure up to the age of 22 because that's when most people stop. Vincent Ferguson: Is that right? Up until the age of 22. That I did not know. Danielle Gray: Really frustrating. So a lot of gyms in this area will like to have classes for kids and there are no adult classes or adults can't train there because their insurance doesn't allow it. So I even have a hard time with insurance. I have to get around in certain ways and double overlap all of our policies and waivers. Vincent Ferguson: Really. I did not know that, but talking more about those classes. Are these geared more towards women and if so what age group? Danielle Gray: That's who typically ended up being our demographic, but I taught a 6 feet, 4 inches, formal former football player, a back tuck on grass without equipment in and out. And he got it by himself at the end of the day. Yeah. Vincent Ferguson: A former pro football player. Danielle Gray: I'm 5 feet, 4 inches, and he's 6 feet 4 inches and I spotted him on the grass in Hawaii in 2019 and he got it by himself. A couple of them got it by themselves later in the day. It was incredible. So that's kind of what started my one-day workshop thing because people were seeing, oh, I can do this in one day. Vincent Ferguson: Right. Danielle Gray: And then started doing retreats for the longer form stuff. But our demographic is typically women between 25 and 40. That's the demographic that really seems to resonate with this because either they didn't get as far as they wanted to in their gymnastics careers or they always wanted to try gymnastics and they didn't know that this existed or a way to get strong and flexible without having a gym membership. Right. All of the stuff that I film on the app is in my house. Vincent Ferguson: It's in your house? So we can do this at home. Danielle Gray: Yes absolutely. Vincent Ferguson: That's what I'm talking about. Danielle Gray: Yes. Vincent Ferguson: I'm ready. Danielle Gray: You have your body, you have a wall, if you have a chair, a couch, maybe some sliders, like we have a little workout kit that comes in a bag. It has two sliders, five mini bands, and three long bands. So you can do biceps curls, you can do shoulder presses, you can do banded bicycles. You can do mountain climbers with the sliders like there are so many things you can do with just this little kit that barely takes up any space and you can do it on hardwood or on the carpet and that's what we want. Because we want to show people that you can train like a gymnast with very little space because we are not always just doing routines. Right? Like in between our routines, we're lining up, we're on the ground and the coach is like, all right, hollow body rocks, ready? Go for 50. And everyone's just side by side rocking. Like I want to be able to host an event one day where I can rent out a big space or a stadium and people can just come with a yoga mat. Vincent Ferguson: Yeah. Danielle Gray: And just like a gymnast does some mindfulness work, some goal settings, some attention, visualization, work out and then cool down with a stretch. That is my goal. Vincent Ferguson: I can definitely see that. So I know a lot of women who are trying to lose weight and you know the New Year's coming and that's one of their goals. So training like a gymnast helps them to lose weight? Danielle Gray: Hundred percent. You got to be consistent though. Right. So if you go really hard for a week and then life happens and you stop training for three weeks and then you come back and you do another hard one, you're not going to notice a difference. That's why the 28-day challenge was so transformational. We had women in that 28 days, we had some women in their fifties lose like 12 pounds in a month. Vincent Ferguson: Really, it's excellent really in a month. Danielle Gray: And then when they continue into the ongoing program and they just stayed consistent, only talking about like three workouts a week. Vincent Ferguson: That's it? Three. Danielle Gray: Yeah. Vincent Ferguson: Who can't do that, three workouts a week. Come on. Danielle Gray: Yeah. Right. And a lot of people are like, oh my gosh, I can't do like 45-minute workouts or 60 minutes. When you go to the gym, think about how long you end up at the gym. You're probably there for like an hour because you get in, you know whatever, but this is a structure. It's accountability, its structure. You just execute. You can schedule it, get a reminder, whatever it is. But when people got into the ongoing stuff we had again women in their 50s losing 20 pounds and keeping it off. Vincent Ferguson: Really? Danielle Gray: Yeah. Because I do so much holistically. So we work on the mindset, your limiting beliefs. We also help the intermittent fasting. And I don't like to restrict you guys like you can eat what you want, but we're trying to limit and give your body a chance to rest and digest. So intermittent fasting some people like, some people don't like. I try to see it as, okay if you owned a factory and you had a bunch of workers and you made them work all day every day with like no rests or anything, they probably start making mistakes. Vincent Ferguson: Definitely. Danielle Gray: Where one of them will be like, I'm over this. Let's go on strike. And then they stop working. Vincent Ferguson: Exactly. Danielle Gray: Think about that as your like digestive enzymes, if you're constantly feeding, they're never getting a break. So the intermittent fasting is more like a break for your body so it can work more efficiently. Vincent Ferguson: Yes. Danielle Gray: That's ultimately what I'm going for. It's not, oh, don't eat here, stop eating here, limit, restrict. It just has a schedule, work on your time management, work on your willpower. Vincent Ferguson: Definitely. Yes. Danielle Gray: Well I'm not saying you can't eat a cookie after your dinner, just don't eat the whole bag, but you know, try to stay close to your goal, but you just have a window and it can adjust, if you got a dinner that night then scoot your window earlier. It's totally fine. So a lot of people in the program really succeeded and did well with the intermittent fasting. Some days would fall off, but then you just get back on the wagon, you know, or get back on the beat. Vincent Ferguson: Really? Yeah. Danielle Gray: Yeah. Vincent Ferguson: Do you have testimonials from women who have taken the course and leaving it? Danielle Gray: I have over a hundred video testimonials. Vincent Ferguson: No, you don't. I mean. Danielle Gray: So anybody listening, who's an entrepreneur, business strategy. So that 28-day challenge when we first started, it was a "free challenge." People would put a deposit down. They'd basically bet on themselves. So they had to be 18 right. They'd bet on themselves that they could do everything required in the 28 days. If they did, they would get their money back. If they did not complete all of the workouts and log their food, we would keep that deposit. Vincent Ferguson: Really? Danielle Gray: So yeah and then if they wanted to continue, the deposit just got credited towards their continuing program. So that is what was really helpful and then at the end, I had an exit interview. It was like after the 28-day challenge, if you want to continue, cool. If you don't want to continue, this is the final step to complete. And so I would just interview them for like 5 to 10 minutes be like, what did you like? What did you not like? What does it mean to Train Like a Gymnast? What would you say to anybody else who's thinking about it? All of those I have saved and are zoom video testimonials and it's crazy. I need to use them more, but they're on the website. Vincent Ferguson: Excellent. Well, that's awesome though. I'm quite impressed about that. Do they have access to you? Those who join? Danielle Gray: Yeah. So once you download the app, after every workout, it'll ask you to rate it, and then it'll ask you how'd it go? And when you answer how it went, it actually gets sent to me in my messages and I can respond to it. I think it goes through email, but you can always, email the team at Train Like a Gymnast. You can always find me through Instagram at Danielle Gray fit or Train Like a Gymnast. I will respond to you if you are a human, right. I just don't respond to bots. Danielle Gray: I want to help and I want to have a dialogue because I don't believe in it, oh, I have an app if you use it, cool, if you don't, whatever, I am really invested, you guys. I am looking at my numbers every day to see, oh my gosh, we have another person in, I have another person in, I want every single person in the app to have their own personal transformation. And the more I know about you as a person and what you like and what your goals are, the more I can tailor the app to you. But if I have no idea who you are, I'm just throwing stuff out there like, oh, I think this is good. And you might use it. You might not. Vincent Ferguson: Oh, so you tailor the app to the individual's needs. Danielle Gray: Yeah. So like if somebody messages me like, oh, I want more of this. Okay. That week I'll plan. All right, let's do a muffin top workout. Someone actually said that so let's do it. I mean, you can't spot reduce, but if people are giving me feedback, what they want, then I will plan to do that, I'm not set in my ways. I will just create all right, how can I train like a gymnast here, but help them target this or help them with this. If you were super stressed at work and they are like, oh this is great for busy days. All right I know people are busy. So let me add in a couple more meditations where I kind of center them and realign them so they can continue the rest of their day. So I really, really want, I want to talk to people for sure. Vincent Ferguson: Wow. That is awesome though. Now, would you say that Train Like a Gymnast is something that can be done internationally? Danielle Gray: Yes. Yeah, absolutely. So yes. I speak English and yes the follow-along workouts are in English, but the programs that I have are short looping clips. So this is a video, right? Like I can pull it up. Vincent Ferguson: Oh yes.  Danielle Gray: Okay. So in the app, there are certain programs like, cause we're talking about the 28-day challenge. Once you're in the 28-day challenge, let's say you want to do core and upper body that day. It's going to take you about 45 minutes which means when you click start, you've got two circuits. I always give you core and then upper body, core-lower body, core-full body. You have a core workout every single time. Vincent Ferguson: Really. Danielle Gray: Every single time. And then ideally you're going to stretch at the end and cool down, but okay, let's start the core workout, press the button. And it's just looping videos like this. So you can see it and I'm not talking. So you can literally just copy and repeat. Then here, it'll tell you how many reps you got to do. You can swipe up. There we go and it'll tell you the writing of like what you need to do, what you got to focus on, and for a lot of these too, it's kind of like Instagram where you'll just tap to the next thing. But a lot of these will tell you a modification and a progression. So if it's too hard for you or it's too easy, then you just look in the description, and then you change it up and make it fit for you. Vincent Ferguson: Nice. Now how much is this app? Danielle Gray: So it's only a dollar for the first month, so you can give it a try. And then after that, it's only $14.99 a month after or $99.99 for the year. Vincent Ferguson: Oh, $99.99 for the year. Danielle Gray: Yeah so you'll save even more if you do that, but Vincent Ferguson: Yeah. But this is your app. Did you create this? Danielle Gray: So I'm on, also there's another, there's another, but wait, there's more. Yeah. So I'm on a platform, right? So all of my workouts are on this one platform. You'll download my app through that link. You're not going to be able to find the Train Like a Gymnast app in the app store, you have to go Train Like a Gymnast app.com to download it, but once you download it, it'll always bring you to Train Like a Gymnast. If you sign up through my link. But if you click the Discover tab, you will also get access to every other trainer on that platform with all of their workouts too. So you're literally paying $14.99 a month, not just for me, but for some of your other favorite fitness, you know? Vincent Ferguson: Oh really? So you have options to access a ton of them. Danielle Gray: Absolutely. Vincent Ferguson: When we pay for the use of your app, the platform that's hosting it, are they getting paid for that? Danielle Gray: Yes, this is the thing, that's why it's so important to sign up through the Train Like a Gymnast app.com because when you sign up through our app, small business, right. We make a bigger percentage. There's a revenue split. Vincent Ferguson: Okay. Danielle Gray: Somebody goes and downloads the main platform app first and then ends up using our stuff, we have to split with the app store, we have to split with the platform and then we make like a lower cut right. So right. Here's someone who loves to support female-owned businesses, small businesses in general, you're going to want to download through our website. Vincent Ferguson: Most definitely. This is an awesome business structure, format. I love it. And again, with the holidays coming, and then the new year, people are going to be like looking for opportunities in ways to lose weight. But again, it has to be realistic and sustainable. Danielle Gray: Exactly. Vincent Ferguson: This is sustainable. This is real. Okay. This is real. And I think you're going to do very well with this. Danielle Gray: Thank you. Vincent Ferguson: And I'm definitely going to promote it in my circles because I know a lot of people looking for opportunities like this, this is great. Danielle Gray: Right? And you don't have to just stay with mine. Like sure. You are supporting me, but you can go train with like Kevin Hart's trainer or if you want to train with a fashion model like there are so many different trainers on there with their own programs and stuff. So there are yoga people who have like 90-minute meditations. I swear that's real. So it's up to you. You can just kind of discover and experiment, but ultimately you are supporting us. You are giving us a chance if you can stay consistent and then on your other days just kind of check out and around, but I'm really about this sustainability. If you can't picture yourself doing something five years from now, it's not sustainable. Right? Vincent Ferguson: Exactly. Danielle Gray: If you're dieting, not sustainable, intermittent fasting or focusing on portion control is completely sustainable. Vincent Ferguson: Definitely. Danielle Gray: That's what I'm trying to get peoples' minds around, is this is a lifestyle, it's not going to happen overnight, but Train Like a Gymnast is dedication, is consistency, is repetition. Talk about how many times we do one skill to master it. I don't think people realize and that can be "boring" because it's not like a football game where you watch and it's a different team every time and you know, it just happens to call different players, when you watch gymnastics, that one gymnast is doing the same routine at every competition for that entire season. Vincent Ferguson: Yeah. Wow. Danielle Gray: So you are repeating those skills. That's why people are like, oh my gosh, they're so good, because literally a four hour practice, you're doing the same skill like a hundred times. Vincent Ferguson: Yes, exactly. Danielle Gray: So that's how you get strong and you get with your body. So I want people to really work on their core to get strong, but also lengthen their muscles so that they are less prone to injury, they're going to feel better, have less chronic pain. And then of course, if you're consistent and you like training as a gymnast, then you're going to do it more often. You're not going to avoid it and you're going to see results. And then the body that you want is going to become a side effect. Vincent Ferguson: Hmm. Most definitely. Danielle Gray: The thing that I tell a lot of people is, if you did a sport when you were younger, you weren't playing volleyball to have defined legs. You weren't playing soccer to do this. You know, you were doing it because you liked I, it was fun, it didn't feel like working out or you wanted to get better. And that's ultimately what you need to discover as an adult. For some reason, there aren't like a lot of organized adult sports, like it's just not a thing and it blows my mind. And I want to be part of that chain is like, just because you become an adult, doesn't mean you have to just, all right well that's done now I go to a gym to stay fit. A lot of people don't like that. Vincent Ferguson: Exactly. that's what I'm getting at. Where do you see yourself and your company in the next five years? Danielle Gray: Kind of what I was explaining before I want to be able to host big meetups where I can impact more lives in less amount of time. Right. Someone brings a friend and then that grows and that grows and that grows. And I want to be able to hire coaches to teach workshops around the country as well. I want to host these retreats in incredible destinations and help see that transformation and be a part of life change. Cause I've changed people's lives. I've heard from them like just shifting their mentality or realizing that they can do something. If I can learn a backflip in one day, what else can I do? Boom. And it gives them that courage to do more and take more risks. So I just want to continue to impact as many lives as possible. I would love for the app to have over a thousand numbers like that would blow my mind and be amazing. Vincent Ferguson: Thousand members? Danielle Gray: That's just like my minimum goal. I would love at least a thousand members worldwide. Vincent Ferguson: How many members do you have now if I may ask? Danielle Gray: It's funny because I haven't told, my ex and I live together, so he keeps asking me, but I haven't told him. Currently, I think we launched two weeks ago and we're at 61 right now. Okay, its still growing. Vincent Ferguson: Yeah. The app is new. The app is relatively new. Danielle Gray: Yeah and it's not even the new year yet. So I'm very excited because also, I don't know if anybody's heard of Vevobarefoot, they're going to donate a pair of shoes every month for a year for us to do as we please. So starting in January, we're going to do month-long challenges where if you do that month's challenge, you get entered in a raffle to win a pair of Vevobarefoot shoes of your choice. Vincent Ferguson: Wow. Danielle Gray: We're also doing it right now as a signup bonus. So if you sign up before December 24th, you're going to be entered to win a pair of Vevobarefoot shoes. Vincent Ferguson: Really now? Danielle Gray: Yeah. Vincent Ferguson: I can see a lot of sponsors coming to you. I can see you opening. Danielle Gray: We already have a lot and I'm excited. Vincent Ferguson: There you go. Exactly. Exactly. Wow. Where can my audience find out more about Danielle Gray and Train Like a Gymnast? Danielle Gray: So if you want to know about me, Danielle Gray fit on Instagram, on Facebook, on Twitter, I don't use Twitter. And on YouTube, Danielle Gray fit.com is where you can see my fitness modeling portfolio. It's where you can learn more about my stories, see press and interviews and podcast interviews. Then if you're interested in Train Like a Gymnast, whether it be the retreats or the app or anything like that, just go to trainlikeagymnast.com. You can get to our Instagram through my Instagram or through that website. And we have like a couple of freebies. There are a lot of ways that you can Train Like a Gymnast either for free or starting with the one dollar for the first-month app and potentially getting a pair of shoes. So, I hope you guys reach out. Ask questions, send me a DM. I check my requests. I check the comments. I respond to comments, everything like that. So there are so many ways to get a hold of me. Vincent Ferguson: Nice, Danielle Gray, on behalf of Body Sculpting New York and 6 Weeks to Fitness, I want to thank you for coming on my show today. Danielle Gray: Thank you so much for having me. I hope I vomited enough words for your audience. Vincent Ferguson: Ha, ha, to my listeners, I hope this program was inspiring, rewarding, and informative and that you had a wonderful time watching and listening to Danielle Gray and if you have any comments or suggestions for the show, please leave them in the comment section below and don't forget to subscribe, so you don't miss any future episodes. And remember you don't stop exercising because you grow old, you grow old because you stop exercising.

In this episode of my Six Weeks to Fitness podcast, I interviewed Dona Andrews, domestic violence and cancer survivor.  She was born and bred in Esperanza Village in the country of Belize and migrated to New York in her early 20s at the encouragement of her mother.  During the interview, Dona will share the physical, verbal, emotional, and financial abuse that she endured in her marriage, and the steps she took to break free from the abusive relationship.  At the beginning of the marriage, her husband was very loving and attentive, and then one night at a party, all of that changed.  While at the party, Dona got up and started dancing with her sister, and then another man (as some men do) got up and started dancing with both of them; her husband saw that the man was dancing next to her, so he became furious, stepped in between them, and told her that she was embarrassing him and told her that he was going to deal with her when they got home.  Well, the husband couldn’t wait until they got home, so while in the car he slapped her so hard that the earring she had on actually bent, and that is when the nonstop abusive behavior began and did not stop until she was able to free herself many years later from the relationship, and become, in Dona’s words, not a domestic violence survivor, but a “domestic violence thriver,” because she is thriving now in so many ways. In addition to being a domestic Violence thriver, she is also a cancer survivor (twice).  Also in the interview, Dona will share how she found out about her cancer and the steps she took to recover.  She will also discuss how her relationship with God, fitness, and nutrition, changed her life.  Dona is living a life free of domestic violence and free from cancer.  She is devoting her retirement years to providing service to others in business, the church and supporting those in need of support in dealing with domestic violence issues.  If you need counseling or someone to speak with regarding domestic violence, Dona can be reached at (646) 498-4779. This is the Dona Andrews story.  The story of how an amazing woman against all odds, turned lemons into lemonade.

In this episode of Six Weeks to Fitness, I interviewed fitness expert Nate Palmer and asked him how to Build a Million Dollar Body during the holidays.  The holidays are a time when most people seem to pack on the pounds.  Wouldn’t it be amazing if we could use the holidays to reverse this trend and start to build a million-dollar body? This and other questions, I asked Nate Palmer, who just happens to be a fitness and nutrition expert, coach, speaker, and writer who believes that being in incredible shape gives a massive advantage in business, focus, and relationships. He's also a dad, husband, and the #1 bestselling author of The Million Dollar Body Method and Passport Fitness. Nate helps business owners and entrepreneurs improve their physique, finances, and family time using fitness and nutrition as force multipliers. During the interview, Nate provides fitness and nutrition tips on how the average person can apply the principles from his Million Dollar Body Method book into their daily lives, even during the holidays.  Nate’s advice to anyone who gets down on themselves for overeating during the holidays is to “not quit, you only lose if you quit,” which reminds me of a quote I heard many years ago which states: “a winner never quits, and a quitter never wins.”  Nate Palmer is definitely a winner!

Dave Sherwin is a certified fitness and nutrition coach, podcaster, entrepreneur, and practitioner of mindfulness and meditation. His company has helped over 100,000 people achieve long-term weight loss and today on my Six Weeks to Fitness podcast, Dave shares his tips on how to achieve long-term weight loss during the holidays and much more.  Did you ever think about eating an apple before heading out to your company’s holiday celebration or before heading out to your family’s Thanksgiving celebration?  What about choosing a smaller plate for your snacks?  These are just a couple of the many tips and suggestions Dave will share on the podcast.  Dave’s passion is helping grown-ups navigate real-world business and life challenges to achieve their best health and wellness at any age. He is also the creator and host of The Dirobi Health Show which covers everything to do with health and wellness, including the latest in nutrition, exercise, supplements, and clinical studies.  Dave has used hard work, nutrition, supplementation, and science to obtain a high level of fitness in his own life.  He has gained tremendous insight into the challenges and joys of long-term weight loss. Dave believes that anyone can find time to exercise and lose weight if they really wanted to.  During the interview, Dave will share case studies of his clients, one of whom lost 40 pounds in one month, and to celebrate her achievement, she bought her favorite snack, a reeses peanut butter cup, she took one bite and had to spit out the candy.  Her body was so used to eating real food, the processed sweets did not appeal to her anymore.  This is just one of many case studies Dave shared in this truly informative and inspiring interview.

In this week’s episode of Six Weeks to Fitness, I discuss the power of detoxing and gut health with Tim James, the founder, and CEO of Chemical Free Body.  Tim is also known as the Health Hero.  During the interview, Tim discusses the agonizing pain and suffering he had to endure for years such as acute eczema, acid reflux and rectal bleeding.  Tim was also overweight and going through some serious child custody issues.  In other words, he was a physical and emotional wreck. It wasn’t until a friend of his, who was diagnosed with Stage 4 cancer asked Tim to accompany him to the Hippocrates Health Institute, that Tim’s life changed for the better.  In Tim’s mind, he was only going to the institute to support his good friend, but unbeknownst to Tim, his world was about to change. The Hippocrates Health Institute is named after the Greek physician, who lived over 2500 years ago.  It was this physician who said, “let food be your medicine and medicine your food.”  He also said, “all diseases begin in the gut.”  Tim learned this lesson firsthand while being treated at the Hippocrates health Institute.  After detoxing his body and changing his diet, in 4 days he felt like a new man.  In a short amount of time, his eczema disappeared, no more rectal bleeding or acid reflux.  His friend, who he accompanied to the health institute is now “cancer free,” all due to detoxification and cleaning out his body from toxins.  To really get the full impact of Tim’s amazing story, listen to the interview.  You won’t believe the pain and suffering Tim endured before changing his lifestyle and the amount of knowledge and wisdom he is now sharing with others.  His mission is now to educate and help others clear their body of chemicals. In addition, Tim is offering a very generous discount to my Six Weeks to Fitness listeners, which you will not want to pass up.  I never heard of someone giving you a “double your money back” guarantee on their products, but that’s what Tim is offering.  I will take him up on that. I thoroughly enjoyed my interview with Tim, although some of what he had to say was “gut-wrenching”, when it comes to what is in our guts, but, hey, it’s the truth and sometimes the truth hurts. If you have any questions or comments, please leave them on my blog at www.6weekstofitness.com or email me at [email protected].

Dr. Marvin Singh is the founder of Precision Clinic, and one of only a few integrative gastroenterologists in the United States. After graduating from Virginia Commonwealth University School of Medicine, he went on to do his internal medicine training at the University of Michigan Hospital. After which he completed a gastroenterology hepatology fellowship at Scripps Clinic, Torrey Pines. He then went on to fulfill a fellowship in integrative medicine and was trained by Dr. Andrew Weil at the Andrew Weil Center for Integrated Medicine in Tucson, Arizona.  In addition to being a sought-after speaker and consultant, Dr. Singh had been featured on ABC News, Readers Digest, Sirius XM, radio, and many other platforms. And here today to talk about the keys to a healthy lifestyle and his new book, Rescue Your Health, is Dr. Marvin Singh. Dr. Singh, how are you today? Dr. Marvin Singh: I'm all right, how are you? Good morning. Vincent Ferguson: Before we talk about the keys to a healthy lifestyle and your new book, Rescue Your Health, tell my listeners and viewers where did Doctor Singh grow up and when did you know you wanted to be a medical doctor? Dr. Marvin Singh: Well, I'm an east coaster actually. So that's why I actually know what fall feels like. I was born in Virginia and grew up in Northern Virginia and lived there most of my life, all the way through college and medical school even. And then I started moving around a bit after I finished medical school and went on to residency at the University of Michigan. So, that's where I grew and I guess I always knew I wanted to be a doctor from a very young age. Dr. Marvin Singh: I always tell the story that our sixth grade elementary graduation had a theme and the theme was hopes and dreams. And I remember we had to draw our own silhouette. I don't even know how I drew that because I'm a terrible drawer, but I guess I did it one way or the other, my parents still have it. And basically you have your shadow and you draw your silhouette and then on the bottom you had to write, "My hopes and dreams are" ... and everybody had to fill that in. And way back then I wrote, "To become a doctor." So I guess from a very early age, I've always known that I wanted to do something that was able to help people and help people feel better. Vincent Ferguson: Wow. So do you have role models though, who basically gave you the feeling that you want to be just like them? A lot of us have role models that we want to be like. Dr. Marvin Singh: Yeah. I mean, throughout my career, I guess I've had different kinds of role models. But from an early age, obviously my parents are role models for me and taught me about work ethic and doing good things for people. I have a few doctors in my family, an uncle and an aunt who were role models to me early on. I guess that helped get me excited about medicine. My aunt and uncle both, I remember, I don't remember how old I was, but I must've been really young. I remember, you have to do these little reports or book reports and things like that on different topics when you're in grade school. I remember they used to send me little medical pamphlets and look at my reports and help me write them and stuff like that. So, from a very young age, I guess I had some influence from medicine, I guess. Vincent Ferguson: Oh yeah. But you know, you're not just an average, regular, conventional doctor. You practice integrative medicine. What's the difference between the two? Dr. Marvin Singh: Well, as Dr Weil says, "Integrative medicine is just good medicine." And that's what I learned along the ways. When I started my career as a gastroenterologist, I realized that something was missing from how we practice medicine and in what we do for people. We were really good at saving lives and doing things like that when somebody is really sick, but what about the majority of people who have ongoing recurrent symptoms or issues? What about them? Why do they keep going from doctor to doctor, to doctor all the time? That was frustrating to me early in my career. I'm just realizing that you don't get that kind of exposure when you're learning or training or anything like that. But once you're out in the real world and you get a taste of what it's really like out there, I felt a little lost, actually. Dr. Marvin Singh: I found Dr. Weil and integrative medicine and started learning a little bit and then enrolled myself in the fellowship and learned a lot about a lot of different things that I hadn't known about before or really appreciated before. That really made a big difference on me personally, and on how I take care of patients, in general. Integrative medicine allows you to do whatever you're going to do normally as a regular conventional doctor, but then also have an understanding that the person in front of you, the person you're taking care of is a human. It's a real person with emotions in an environment, with a family, with stressors, with dietary issues. Dr. Marvin Singh: I don't think we really ... I mean, I think we know this as doctors, but I don't think we appreciated or paused to think about it. We just usually are more in the go, go, go mode. Patient X is in front of you with X,Y,Z symptoms, so you're going to respond with A,B,C solution and that's the end of the story. "Adios, see you later." But that's the reason why a lot of people continue to have problems is because the actual problem is not addressed. And so integrative medicine allows us to do that. Vincent Ferguson: Wow. I know that in conventional medicine, I was always told, 'There's a pill for every I'll." But with what you're doing, it seems like you're looking to address the person holistically and really get down to the root cause of the problem. Dr. Marvin Singh: Yeah. Even if you need a pill for your I'll, right now, let's find out where that ill is coming from so you don't need the pill anymore, maybe. Vincent Ferguson: Yes. Very good. Very good. Now here at Six Weeks of Fitness, we normally talk about the importance of exercise and nutrition if you want to achieve optimal health. But is that really the definition of optimal health, exercise and nutrition, or is it more to it than that? Dr. Marvin Singh: There's more to it than that. I think that's also part of the place where we get lost. I mean, as a gastroenterologist, we see people who have issues with their weight or fatty liver. I remember in my notes in the early days, the default is diet, weight loss, exercise, diet, weight loss, exercise. You just write that down and you say, "Hey, you need to get on a better diet, lose some weight and exercise." And that's literally what you tell people. And they're like, "Okay, I already knew I was fat. So, that doesn't really get me anywhere." Vincent Ferguson: Very true. Dr. Marvin Singh: You know, I'm big on personalization. So personalizing that approach is one part of it. But diet, what kind of diet? How are you going to lose the weight? Diet is important, obviously, exercise and movement is important, but somewhere a lot of other things. Your sleep hygiene, how you're reducing stress, how you're mitigating toxins in your environment and even how much fun you're having in life and what the status of your social relationships are. These all, believe it or not, can influence our gut health, our microbiome and our overall wellbeing. And these are all risk factors for a lot of chronic inflammation that many of us have. Dr. Marvin Singh: And so addressing those is also important and if you don't, you're missing the piece. I mean, I tell people, if you say, "Okay, I'm going to change my diet. I'm going to go vegan. I'm going to lose weight and for breakfast, lunch, and dinner, I'm just going to eat broccoli." Dr. Marvin Singh: And, "Okay you went vegan, you're eating vegetables, good job, good job." But first of all, your diets not diverse so, that's not really good. And there's more to it than that. Because if you talk to the person and you find out that they're only sleeping four hours a night and they have anger management issues and a lot of built up frustration and stress over the years, they're not going to lose weight. It doesn't matter if they're only eating broccoli all day long. This is only part of the puzzle. Vincent Ferguson: Wow. So that, to me, you're giving me a list of things that you need to do in order to achieve a healthy lifestyle. So it's more than just diet and exercise. You said, it's sleep, it's social interaction, it's stress relief, all kinds of things. Dr. Marvin Singh: Because remember, what are we trying to lose weight from? Our body. What is our body? Our body is not just a singular issue. There are so many things happening inside of our body. I tell people what's happening inside of your body, just imagine you get a snow globe, right? And the snow globe has many snowflakes in it. And you say, weight loss, just like, what do they have those magic eight balls, when you say something and you shake it? You say weight-loss, and you shake this snow globe. You see all the snowflakes flying around everywhere. If you want to know how to lose weight, the answers are in all those snowflakes and how those snowflakes are interchanging with each other. Dr. Marvin Singh: So how could it just be diet as the only thing. Diet may be one snowflake, but there are other things going on there too. There are mineral, vitamin issues. There may be stress issues. There may be medications that you're taking or not taking. There's a lot of things involved and the relationship and the interchange between all of those snowflakes, that's what creates that new balance you're looking for. If you're not looking at all those things, you're missing part of the puzzle. Vincent Ferguson: Right. So you look at a diverse amount of things to come up with a conclusion of what it is, the problem with the patient. Dr. Marvin Singh: Right. Vincent Ferguson: Is that what you do at Precision Clinic? Dr. Marvin Singh: That's exactly what we do at Precision Clinic. We look at as many different elements of health and life as we can to try to personalize a program for somebody for optimal health. Vincent Ferguson: What is the connection between your gut and chronic disease? Dr. Marvin Singh: That's a great question. There's a big connection because our immune system is obviously the big controller of inflammation and a lot of chronic disease comes from chronic, low grade inflammation. And where does a majority of our immune system sit? The majority of our immune system sits in the digestive tract. At least 70% of our immune system is in the digestive tract. When we say digestive tract, we're not necessarily just referring to the organ itself, but what lives inside the organ? That's what the microbiome is called. The gut microbiome is the forest or ecosystem of trillions of bacteria that live inside of our digestive tract. And these little guys are the ones that manage all of these things. And so we take care of them in the proper way, and they'll take care of us back in the proper way. Vincent Ferguson: So how do we take care of them, Dr? I want to know, man. Dr. Marvin Singh: That's the magic question, right? So understanding what's going on with them and who they are and what their balance is, is part of the process, because it's hard to build a house without a blueprint, unless you're some genius or something. But you still need to know what parts you need and you have to order those parts and put them together in the right way, assemble them the right way. So, investigating your body and some of the different elements is part of the process. And then sometimes it's not really that complicated of a process. The body is very complicated, yet simple at the same time. That's what makes it cool. The microbiome responds to stress reduction, to optimal diet, to sleeping properly, to exercising. All of these things are associated with microbiome balances. So if you do these things, nicely, in accordance with what your body needs, then your microbiome will find a way to more of what we call a homeostasis or an even balance. When that happens, then good things happen to your body. Vincent Ferguson: Hmm. What are your feelings about probiotics? Dr. Marvin Singh: So probiotics are bacteria that we can take as a pill or a supplement form that could help keep or create a balance or improve the balance in your microbiome. Different probiotics may be appropriate for different people and sometimes probiotics are not necessarily the right answer at the moment for somebody. It really depends on what their symptoms are and what's going on. But I often do use probiotics to help create a balance in patients, in their microbiome, if their microbiome suggests that. Dr. Marvin Singh: The other thing is, you don't always necessarily have to take a pill of a probiotic, you can eat probiotic foods. And I like that as an option often, because not only do you get to fill your belly and eat something healthy and get the nutritional value of that food, but then you also give yourself a dose of good bacteria at the same time. So, sometimes that's a really good option as well. Vincent Ferguson: I remember reading a quote from Hippocrates that said, "Let food be your medicine and medicine your food." So is that what he was alluding to? Dr. Marvin Singh: Exactly, he also said all disease begins in the gut and, and I always joke and say he probably didn't know what in the world he was talking about, but he was totally spot on. This guy was way, way ahead of his time. Vincent Ferguson: Way ahead of his time. That's amazing. Now, and speaking of health nutrition, all that good stuff, can you determine what nutrition needs a patient has by their genetic makeup? Dr. Marvin Singh: We can start to do that now, yeah. We can do a genetic test that can help us understand what potential deficiencies you might be prone to, compared to the average person or somebody who doesn't have a particular genetic mutation. And if we have an understanding of that, then we can try to eat accordingly so that we can avoid those nutritional deficiencies. That's really one of the main things to underscore with regards to precision medicine. That it's really designed to help you prevent getting a problem or developing an issue later on. If you know that, "Hey, I have a gene that that's going to give me a higher risk for vitamin D and calcium deficiency," and, you know you may be at higher risk for osteoporosis or osteopenia later in life, then you're going to want to eat accordingly. You may want to make sure you really stay on top of your vitamin levels. You want to make sure you do weight bearing exercises. You can do all those things and then you can try to prevent and avoid developing osteoporosis later on in life. Dr. Marvin Singh: But if you never knew about it, then you're just going to go about doing whatever you were going to do. And then it's rolling the dice in whether something happens or not. Vincent Ferguson: Exactly, and speaking of vitamin D, I understand that's very important to immune health. What other supplements do you recommend? Dr. Marvin Singh: Vitamin D is very important. A lot of us actually do have vitamin D deficiency. Doing a lot of genetics, a lot of people actually have a genetic mutation for vitamin D deficiency too. So perhaps there's a common thread in a lot of people there. Dr. Marvin Singh: What supplements somebody takes really depends on who they are, what their purposes are, what their goals are, what they need, what medicines they're on, what diagnosis they have. Because you have to take a lot of that into consideration because you want to make sure that you give proper treatment. I tell people, "Supplements, yes, they're natural therapies. Yes, they're available over the counter. Yes, you don't need a prescription for them, but you should treat them like medicines too." That's, I think, one of the things that sometimes, maybe people don't appreciate as much. Dr. Marvin Singh: You may just go to the aisle in Whole Foods where all the supplements are and be like, "Oh yeah, look, this says vitality. Let me grab one of those. Oh yeah. This says digestion. Let me grab one of that. Let me grab one of this." And then you walk out with five, six different things. And I see people all the time, it's not any wrongdoing on their side, it's just that maybe we don't appreciate it as well, and some of these things can actually cause problems to your body. Some of these things, when you combine them together, can actually cause problems. You may not have known that. Dr. Marvin Singh: For example, you may say, "Oh, I have anxiety, so I'm going to drink this kava tea. But I'm going to go out for some drinks later on this evening and I had my kava tea earlier this morning and I feel great." But you know what? Kava and alcohol don't mix together. You can really hurt your liver that way. So really, it's important to make sure you are taking something for the right reason. Just like you wouldn't go to the store and say, "Oh, let me grab some Lipitor while I'm there because I think my cholesterol is high." You want to make sure that you need it, right? Vincent Ferguson: Yeah, most definitely, most definitely. So how does one determine what supplements are good for them? Dr. Marvin Singh: Well, a lot of times it's good to do an evaluation with a doctor and see. Do you need particular kinds of vitamins? Do you have inflammation? Do you have joint aches or pains? It all depends on what's going on there. For general health, taking a multivitamin or a B complex vitamin, sometimes is helpful. A lot of people take vitamin C and vitamin D and things like that for their immune system. So those are some of the basics. A lot of times people may take turmeric supplements if they have arthritis or they're concerned about inflammation. So there are different kinds of things that people may use based on what their issues are, or priorities are. Vincent Ferguson: Excellent. Excellent. Now, if someone has, let's say cancer or heart disease in their family, does that mean that they are going to be predisposed to having heart disease and cancer themselves down the road? Dr. Marvin Singh: Well, it's a risk factor and life's all about risk and understanding the risks. Sometimes there's a genetic basis to things and sometimes there's not. Sometimes people can sporadically develop a malignancy and maybe there is no genetic basis. Or maybe they're the first person in the family who's going to have the problem, we don't know. But family history is important to look at because it helps us understand what your potential risks might be. If your dad had a heart attack at 40 and your dad's dad had a heart attack at 40, and his dad had a heart attack at 40, then it's probable that you have a family history or some genetic mutation in this family history that is contributing to this risk coming down the male line in your family for heart disease. And so if you understand that gene, if you do a test and you understand that gene, what the problem is with that gene, and then try to do some research or understanding, has anybody done any investigations into what things could be done in people who have that gene defect, then maybe you can try to mitigate that problem. Dr. Marvin Singh: And you can also understand what you can do to prevent that problem from happening. Because I tell people, "Just because your dad and your granddad had a heart attack at 40 does not mean that you have to have a heart attack at 40. It's not a life sentence." Our genes are basically our blueprint, but they're not our destiny. They don't dictate what must happen to us. There's more to it than that, interestingly enough. Dr. Marvin Singh: On top of our DNA is what we call the epigenome. And the epigenome is you can think of it as light switches on the genes. And just because the gene is there, just because you have the light switch on your wall, doesn't mean the lights on. Doesn't mean the light has to be off either. There are things that can turn these genes on and off and understanding the gene and understanding what you can do to switch the gene off or not, contributes to the development of a certain problem. That's the important part. Vincent Ferguson: Now let's talk about your book, Rescue Your Health, because even talking about now, I'm sure your book probably goes into more detail about it. What can my listeners and viewers learn from reading your book? Dr. Marvin Singh: Well, I wrote Rescue Your Health because I wanted everybody to know that precision medicine, number one, doesn't have to be a scary topic. I think people think, "Oh, DNA and imaging tests and microbiome. This is too much for me. It's hard enough for me to navigate regular doctor visits, but I can't do this one." Dr. Marvin Singh: So I really try to make it simple and help people understand that it doesn't have to be a scary topic. It can be very useful. It can be more useful than a lot of other types of things that we may do in medicine. And a lot of the tests that you can do to understand your body a little bit better, they're not necessarily these multi thousand dollar tests and some of these are quite affordable. Dr. Marvin Singh: One of the chapters in the book is My Top Five Tests and the reason why I have My Top Five Tests, I made a chapter on that, is because I wanted to show people that all these tests that are there are within a couple or $200-$300 range. And so you can do a lot of things for a pretty affordable price. We often go out and go to dinner and spend $200-300 on maybe a good meal, but may leave you bloated in with heartburn, but it might've been good when you ate it. But you could spend that $200 and learn about your genes and learn how to eat for your life and that could make a huge impact on how you live your life for the whole time moving forward. Dr. Marvin Singh: And so, you know, it's really about bringing realization to that process. I wanted to really simplify it and not make it scary. This book is for everybody. This is what I say in the opening chapters. If you're a human and you're able to hold this book, then this book is for you. There is something in it for everyone. I really help try to explain what are some of the different tests and then give some real life examples about different kinds of people who've come to see me over the years. What their issues were and how we're able to apply some of the principles that we're talking about here and earlier in the book and what happened with them as a result. So, that was really the main point in the book, is really to help people understand that there are ways that we can understand our bodies on a more meaningful level. The science is there, that we can now start understanding our health from a little bit of a different viewpoint and make some big impacts. I tell people that there's two kinds of doctors. There's the kind of doctor that if you're in a burning building, this doctor is a firefighter. He'll run into that building, he's the first responder. Doctors were first responders too, on the healthcare front. And he'll go into that burning building and he will save you, he or she, will go and save you, pull you out of that building. And we need those doctors. We will always need those doctors because life happens. I practice that kind of medicine too. But then there's the other kind of doctor that'll say, "Hey, look buddy, why in the world were you anywhere near that building in the first place, man? You shouldn't be there. And this is how I'm going to help you understand how not to be there. And this is how we're going to help you avoid being in this situation, in the future." Now, which way do you think is probably better for your longevity? I think it's better to understand how you can avoid those burning buildings because the more burning buildings you're in, eventually over time, it puts a little extra wear and tear on your body too, right? Vincent Ferguson: Exactly. Yes, yes, yes. So, that is the key. How does your family feel about you practicing integrative medicine as opposed to conventional medicine? Dr. Marvin Singh: Well, first of all, I do both actually. I still practice as a general gastroenterologist. Go to a hospital and take care of sick patients there. People need that kind of help too. But the part that I am most passionate about, obviously, is the preventive medicine and the integrative part. They're very supportive, actually. Without my wife, I probably wouldn't have ever made it to this part because she's the one who helped me realize that the something that I was missing in the way that we practiced medicine was this. She was a little bit more forward-thinking earlier than I was. Vincent Ferguson: Ah, nice. That's how you know you married right. How can we order the book? Dr. Marvin Singh: Yeah. So the book is out. It's called Rescue Your Health and it's on Amazon. It's also on Barnes and Noble and a couple other places as well. But Amazon is one of the main places that the book is available on and it's out now. You can get on Kindle also. Vincent Ferguson: Okay, excellent, excellent. It just seems like a book that the timing couldn't be better. It couldn't be better than right now. Dr. Marvin Singh: Exactly. Yeah. I mean, I think COVID-19 has been real terrible on everybody in the whole planet. I think moving forward in the years to come, it's very important for people to understand that there are certain things in our body, risk factors that can potentially make us sick or be more prone to be sick. Not just for COVID, but for other things. But I think if you try to look at, was there anything that maybe came out of COVID that we can learn from, this is one of those lessons. One of those lessons is that, what's going on inside our body is a risk factor for who gets sick or how sick they could get. Vincent Ferguson: Yes, yes. We've taken it for granted, it seems for many years. Dr. Marvin Singh: Yeah. In many of us, integrative and preventative medicine doctors have been talking about this for a long time, but I think that this was just a rough lesson that helped bring the understanding to the whole world, all at the same time. I think everybody knows now that vitamin D deficiency and antioxidants and these kinds of things, being overweight and diabetes and heart disease and your diet and exercise levels and all those things, I think we all know, universally essentially, that these things are risk factors for getting sick at the most basic level. Because we're seeing it in real life, in front of us. Vincent Ferguson: Yes and it's time to do something about it. Dr. Marvin Singh: Have to do something about it. Vincent Ferguson: Yes. I also understand, Doc, that you do some charity work for an organization in New York, my hometown. Talk about that. Dr. Marvin Singh: Yeah. So this is really fun. There's a wonderful organization called Bottomless Closet in the city. They help women who are coming out of tough, difficult situations. Women who are in need of assistance in getting a job and getting back on their feet. I became the health advisor for Bottomless Closet, and I do free webinars for groups of these wonderful women and teach them about health and wellness and what they can do to get back on their feet as far as being healthy. Because it's hard to get a job, be successful at a job and try to turn your life around if you're not feeling well and you're sick. So health is very important part of that process too. Dr. Marvin Singh: And then also, if there's somebody who needs help from a doctor, I also donate my time to help that person as their doctor, free of charge and I help them get these precision medicine testing done through various different companies. I give a shout out to Microbiome Labs and Nutrogenomix, helping donate free testing kits to these patients. Several different companies have also helped me get free supplements for these wonderful women, as well. Enzymedica I have to give a shout out to as well, because all I have to do is just type out a list. This person needs this, this, this, this, and this, and they mail it to them. Vincent Ferguson: Wow. So that's amazing. Now you do this virtually? Dr. Marvin Singh: Yeah. Vincent Ferguson: That's amazing, but that's also wonderful that you do that. That you give back like that, I know you're very busy with your schedule, with so many people in need. Just showing how much humanity matters. Dr. Marvin Singh: Yeah. Everybody deserves to have access to this level of care, to understanding their body this way. And if certain people really need it and they can't afford it because of their personal situation, I mean, if they can barely afford to eat, you know, we want them to not spend all their money on that. They need to focus on their life and getting back on track because all that other stuff will follow. But to help them be healthy, I can at least do that part. That's the part that I can play. If they get on track and start feeling better, then they will do better.  So you feel better, you're more motivated, you have more energy, you're less stressed, you're sleeping better, than you're going to perform better at your job. You'll be able to excel in your position and you can climb the ranks that way. So if I can help somebody do that, that makes me feel good because that's what being a doctor and a healer is all about. Vincent Ferguson: Yes, it is, amazing. How can my listeners, find out more about you and Precision Clinic? Dr. Marvin Singh: I'm pretty accessible online. So a website for Precision Clinic is precisionclinic.com. Our contact information, email, phone number is all on that website. Instagram, Facebook, Twitter, my handle is @Dr. Marvin Singh, so I'm pretty accessible that way, as well. Vincent Ferguson: Well, we need to access you, that's for sure. Dr. Marvin Singh, on behalf of Body Sculpt of New York, my nonprofit and Six Weeks of Fitness, I truly want to thank you for coming on this show today. Dr. Marvin Singh: No problem. Thank you for having me. Vincent Ferguson: And to my listeners and followers and viewers, I truly hope this program was informative, encouraging, and inspiring. And you will continue watching and listening in to our Six Weeks of Fitness program. And if you have any questions or suggestions for the show, please leave them in the comment section below. And don't forget to subscribe so you don't miss any future episodes. And remember “you don't stop exercising because you grow old, you grow old because you stop exercising.” You can reach Vince Ferguson at [email protected]. You can also visit his website at www.6weekstofitness.com.

Vince Ferguson: Welcome to Six Weeks To Fitness, episode 177. I'm your host Vince Ferguson and joining me today on my Six Weeks To Fitness program is actor, comedian, composer, singer, impressionist, voiceover artist, Stephen Sorrentino. He has appeared on the Las Vegas strip, and has toured well over 25 countries and 43 states. Stephen's long resume has included television, film, and Broadway shows. He has worked with numerous celebrities, such as Patti LaBelle, Dennis Miller, Dana Carvey, and the legendary Debbie Reynolds. And here today to discuss the keys to longevity in the entertainment business and his career is Stephen Sorrentino. Stephen, how are you, bro? Stephen Sorrentino: I'm doing well, Vince. How are you? Vince Ferguson: You look great, man. I'm doing well. Thank you for coming on the show. Stephen Sorrentino: Well, thank you, brother. Vince Ferguson: Yeah, baby. And look at that. Yeah, exactly. Exactly. Vince Ferguson: Now, here at Six Weeks To Fitness, I usually interview fitness and nutrition experts, athletes, some doctors and celebrities, and we talk about the importance of living a healthy lifestyle. That has got to be very important to you. Stephen Sorrentino: It absolutely is. I mean, if you want to... Your brain wants to do a lot of stuff, creativity-wise. So you want to do it as long as possible. And if you don't take care of yourself, you get a short run. I don't want to burn bright and short. I want to burn bright for a very long time. Vince Ferguson: Oh, very well said. Stephen Sorrentino: Yeah. Vince Ferguson: Now, I interviewed Denise Boutte, Jasper Cole, Kim Coles, and they all talk about the importance of health, because they've been in the business a long time like you. Stephen Sorrentino: Yeah. Vince Ferguson: So how long have you been in the entertainment business? Stephen Sorrentino: I started when I was five years old, when I was a little boy. But I've been making a living at it, like full-time for 46 years now. So I'm lucky. Vince Ferguson: That's a blessing. That's huge. Stephen Sorrentino: Yeah. Vince Ferguson: But now, you've also celebrated a birthday this week. Stephen Sorrentino: All right, let's not get crazy now. Vince Ferguson: Did my research, baby. Stephen Sorrentino: Yeah, I turned 61. Yeah. Vince Ferguson: What?! What?! That's beautiful. Stephen Sorrentino: Yeah. Vince Ferguson: But isn't that wonderful? When you don't have to feel that way, but you feel great. You look great. Stephen Sorrentino: Yeah. Vince Ferguson: Because age, they tell me, is just a number. Stephen Sorrentino: It's just a number. And especially if you're creative and you want to keep well, you have to always think young. My brain always thinks nine years old, so I could be free, and create, and be funny, and be interesting, at least on stage. So if you think old, you're done, man. So you have to continue to just stay vibrant, eat the right foods, exercise as much as you can, and stay engaged with people. You know? Don't just know what you know, learn every day. That's the most important thing. Vince Ferguson: Learn every day. There's something to learn every day. Stephen Sorrentino: I hope so. And you know what? The people that stop learning, I usually find that they kind of just go down the pike and you don't see them anymore. And the older I get, I don't know if you're the same way, the more I don't know. Because I used to know everything when I was 18, and now at 61, I don't know nothing. Vince Ferguson: Yeah. Exactly. The more you know, the more you don't know. Stephen Sorrentino: Uh-huh (affirmative). Vince Ferguson: It's amazing. But now where did it all begin for you, Stephen? Where did you grow up, and what was your childhood like? Stephen Sorrentino: I had a weird childhood, because I was in a third generation show biz family. My grandfather was kind of like a Ricky Ricardo type. He had his own club, and then he would perform after dinner with my mother and my father playing saxophone, my mother was a singer. So I kind of grew up in a box backstage type of a thing. It was a good family life in Long Island, New York. And the weekends, my parents were performing all the time. Sometimes, they'd take me. And then by the time I was like five or six years old, my grandfather would give me the big finger, which meant I needed to come up, and I'd sit on his knee and I'd sing a song with him. Which was frightening for me, but who knew I would make a living at it? Vince Ferguson: Yeah. Stephen Sorrentino: And then at 15, the bug hit me, man. You know? I had the PA system set up, and I played guitar, sax, flute, piano, and I just wanted a band. And you know? I got a record deal by the time I was 26, and I was hitting it and I love it. Every day, every part of it, I love it. So that's me. And then I toured around the world. I got to meet all these beautiful people, eat all these great foods, learn about nutrition…. learn about exercise from Chinese people, meditation. You know? It's a beautiful life if you go out there and you look for it, you know? Vince Ferguson: Yes. The more I speak to people like yourself who've been in the business a long time, they talk about meditation. You know? Stephen Sorrentino: Yeah. Vince Ferguson: And believing yourself, and that's so important. Stephen Sorrentino: Yeah. You have to listen to yourself. You have to listen to your heart, and what your body's telling you, listen to what your creativity is telling you. That's the only way to channel yourself. You know? So mind and body and spirit is all we have, and we put it all together when we make a living at it, and we touch other people. Stephen Sorrentino: And we educate them sometimes, and they say, "Gee, you're 61, and you're running around like you're 20." I'm like, "I know." Because I keep at it. You know? I'm a vegetarian. Vince Ferguson: Yeah, there you go, nutrition. Stephen Sorrentino: I don't drink booze anymore. I did for a long time. I don't touch any drugs or anything like that. So I'm a natural guy, you know? Vince Ferguson: Wow, that's amazing. Vince Ferguson: Now, you wear so many hats, you know? And again, you're vibrant, you're a comedian, you're a singer-composer, actor, everything. But if you could only choose one hat to wear, what would it be? Stephen Sorrentino: You're going to give me that question? Vince Ferguson: Yeah. Stephen Sorrentino: I think the spice of life is all the different things.  I don't think I have been asked that question before. Vince Ferguson: Good! Stephen Sorrentino: I was going to say, I'm going to say actor. Vince Ferguson: Really? Stephen Sorrentino: Yeah, because I think you get to be in as many people as you want to be, and you get to channel all the other personalities that are in you and then bring them out. It's almost like Halloween every day. So you get to wear any mask you want. You pull it out, you play the character, and you put it away. Stephen Sorrentino: But I'm like that with all my stuff, with my comedy, with my composition. Even when I put it to show, the way I design lights and stuff, I just I'll take different ideas, the way I do with nutrition and the way I eat, take everybody else's ideas, and bring them, and make my own. You know? Vince Ferguson: Yes, yes. Stephen Sorrentino: Is that a long answer or what? Vince Ferguson: No, but it makes a lot of sense. It makes a lot of sense. Stephen Sorrentino: Yeah. Vince Ferguson: Now, to be the person you are today, obviously you had to go through, you learned a lot, you met a lot of people. Who were the most impactful in your life? Who made you who you are today, Stephen? Stephen Sorrentino: Oh, gee, you know what? I'm going to bring it all the way down to my sixth grade teacher. I know it sounds unexceptional. I could say Debbie Reynolds or something like that, or Patti LaBelle. Vince Ferguson: Yeah. Stephen Sorrentino: But there was a person when I was in sixth grade that was a hippie back in the day. He had long hair and a beard, and that was very unlike the school district. And this guy just said, the first day, he goes, "You guys want to do a class, or you want to go outside because it's beautiful and just talk?" And he cared, and he listened to us. And from that moment, it was like a class of... It was like a camp. It almost like a hippie thing. Vince Ferguson: Yeah. Stephen Sorrentino: It felt so good that somebody cared, and we all got to know each other. It wasn't a lesson. It was a lesson in life. It wasn't a book lesson. And I'll never forget him, so he touched my life. Stephen Sorrentino: And I'm going to say Patti. Not to be stupid, but Debbie Reynolds also. I learned so much from being positive about everything. Even when negative stuff was happening, say it in a positive way. "I don't want to do that." You know? With a smile. So you know? So I think being positive, and gleaning something from the people that you meet, especially on stage. Like George Carlin, hanging out with George Carlin and talking to him. Vince Ferguson: George Carlin? Stephen Sorrentino: Jerry Lewis. I mean, these are people that affected me as a kid, and then seeing what they're like in real life. So another person, Leslie Jordan. I don't know if you know the actor, he was on Will and Grace, he's little gay dude. Vince Ferguson: Oh. Stephen Sorrentino: I read his book, and I stopped drinking. Because I read his book, and it touched me somehow. And I called him, we had a mutual friend. I said, "How's that non-drinking thing?" Because I used to like my wine and it was affecting me at one point. And I said, "How's the non-drinking thing happen?" He goes, "Well, I won an Emmy." I said, "Well, I want an Emmy." He goes, "Then quit." And he made it so simple. And I went, "Yeah." And so I called him every day for 30 days just to say how I was doing, and I never had another drink. That was like 13 years ago. I never touched the booze again. Vince Ferguson: Really? Stephen Sorrentino: So that those are the people that touch you. Vince Ferguson: Yes. Stephen Sorrentino: And you never forget them. Vince Ferguson: Most definitely. Oh, that's amazing. And you mentioned Patti LaBelle. What was that experience like? Stephen Sorrentino: Oh, my God. I mean, that's the queen. I got called because she was having some problems. As a comedian, she was having some vocal problems. So they said, "Would you come in and do an audition for Patti LaBelle" I'm like, "For who?" And they said, "Patti LaBelle. And I'm like, "Wait, I'm going to sing in front of Patti LaBelle?" You know? Stephen Sorrentino: So I went there. And I got the job, because my comedy is a lot of singing impressions. I do like Sammy Davis and all that stuff, so I sing a lot. Vince Ferguson: Nice! Stephen Sorrentino: And so I'm looking. She walks in, and there's Miss Patti with the entourage. And I'm like, "Oh, my..." And I started getting weird. You know? Because it's Patti LaBelle. And I'm looking at the microphone and I said, "Okay, I can't do this. Because that's Patti LaBelle, I'm going to flip out. I'm going to pass out. I'm going to throw up. Whatever's going to happen." And then I just went through this little process that we all do when we try to take care of ourself. I said, I looked at the stage, and I looked at Patti, Miss Patti. And I took the microphone. I know a microphone. There's a stage. There's a monitor. That's an audience. I'm familiar with all of that. I'm just going to do it. And I went out and I killed. Stephen Sorrentino: And on the way out, I introduced her. She grabbed my shoulder with her beautiful nails, and she goes, "You're with me forever." Vince Ferguson: Really? Stephen Sorrentino: And she said that. Yeah. And that, just got the chills talking about it because I just believed in myself at that moment. I put all the crap aside, and all the negativity that what could happen, and just said, "Yeah, I'm doing this." And I did 69 dates over the years with Miss Patti, so it was just wonderful. Vince Ferguson: How many dates? 69? Stephen Sorrentino: 69 dates, I think. Yeah, probably all together in Las Vegas for many, many times, and then a couple of road dates. I was there for her 60th birthday. Yeah. Yeah, I've been around, man. Vince Ferguson: Yeah. No, yeah, you've been around. But also, you really mixed it up with these people, too, which is great, you know? Stephen Sorrentino: Yeah. Yes. Yeah. Vince Ferguson: And I'm sure they speak highly of you, as well, so that's amazing. Stephen Sorrentino: You know what? If you're smart, you get a lot from people. You don't just try to tell them who you are, but you listen. That's the biggest thing I ever could tell young people, because I mentor young people in the arts and I teach in China, as well. I mean, I'm a little nuts with that. I just tell them to listen. Because if you listen, you're going to hear everybody's story. You put it into your own little mix master, you make it, and then it becomes your story. You know? But listen, if we listen, we hear a lot. You know? Vince Ferguson: I think the problem to a lot of us today is that we don't listen. Right? We want to talk about what we know, who we are instead of listening- Stephen Sorrentino: Yeah. Vince Ferguson: ... to what someone else knows- Stephen Sorrentino: Yeah. Vince Ferguson: ... that might help us to become better than what we are today. Stephen Sorrentino: You know what? I don't know you very long, but I bet you I got months of stuff to learn from you. You know what I mean? And people don't take the time to listen. Especially when it comes to age, too. People, "Oh, he's old." When people, some young people say, "What song is that? Oh, I wasn't even born when that was written." Well, the world didn't start when you were born. I don't know if you got the memo. Vince Ferguson: Thank you. Thank you. It's so true, man. Vince Ferguson: I want to talk to you briefly about a movie. I just saw this movie, and you're in it, and it's called A Tale of Redemption and Regret. It was hilarious, but tell my viewers about it. Stephen Sorrentino: Well, it's you know? I got this script. I was in Las Vegas, and then COVID happened, so I moved back. I have a farm in the east coast of Virginia, and I just went to the farm just to be safe, and there's not going to be any work. And this young guy sent me script and said, "Look, I saw you perform a long time ago. I want you to do this character." So I'm like, "All right." Stephen Sorrentino: I read the script, and I loved it. It was a mafia guy that was down on his luck. It was like he wasn't going to win it at the end. He's actually kind of a loser. And I had a lot of empathy for him, because he's past his prime. Yeah, the '80s are over, and he's still trying to do the same thing, which is the mistake we all make. You have to roll, and change and evolve. Well, he can't, and I loved it. Stephen Sorrentino: So I called him up and I said, "If I give this guy a real personality ... I'll play the thing." And he did. So I produced the movie, I starred in it, and I also wrote the music for it. And it's just a really great romp of this... It's comedy, but it's dark comedy. Because he's kind of a murderer, but he's funny. Vince Ferguson: Yeah. Yeah. You mix it all. Stephen Sorrentino: Yeah. You can see it on YouTube. It's also just won today... Or last night, I should say we won the London Short Film festival, the London Film Festival, and we won three other ones last week. So this movie is touching on something. I think all of us, as we get older, want to stay relevant. Vince Ferguson: Yeah. Stephen Sorrentino: And some of us that can't, we fall through the cracks ... and this is touching on it. It's called A Tale of Redemption and Regret with Sunny the Heat. Vince Ferguson: Sunny the Heat? Stephen Sorrentino: It's a fun movie. Vince Ferguson: It really is. Stephen Sorrentino: I'm Sunny the Heat. Vince Ferguson: Yes. It really, it really, truly is, man. Stephen Sorrentino: Thanks. Vince Ferguson: And you say co-produced it. Now, also in the theme was about, as you said, getting older. Stephen Sorrentino: Yeah. Vince Ferguson: And does Stephen Sorrentino worry about getting older? Stephen Sorrentino: Of course. You know? You want to stay relevant. And like last night, I'm on stage, and I'm playing the piano, and the recorder's rocking. You know? We're doing shows here in Las Vegas. And I said to myself, "Do I want to stand on the piano bench and jump off?" Well, at 30, that was easy. But at 61, I'll blow a hip. You know? Vince Ferguson: Yeah Stephen Sorrentino: I did it, because I did my running yesterday and I feel good. But what happens if? So you stuck getting that self-doubt thing, and you try to talk yourself out of it if you stay in shape. Vince Ferguson: Wow, exactly. Stephen Sorrentino: Yeah. Vince Ferguson: Exactly. That's why being healthy is so important, right? So- Stephen Sorrentino: It's all you got, man. Vince Ferguson: I know. But do you think acting today is more of a young man's game, or does it make a difference? Stephen Sorrentino: No, I think acting, I think it... Well, the thing is, here's the way I look at it. At 22, there's 9,000 other guys that want the job and that could do it, because they're good looking and they want it badly. At 45 there's 500 guys because they want it pretty much. But at 60, there's only four guys. I'm going to get the part. You know? Vince Ferguson: Great way of looking at it. Less competition, you're saying, huh? Stephen Sorrentino: That's right. Yeah. Well, the thing is I'm a character actor, so I'm not going to be the leading man anymore. That ship sailed in the '70s, so... Or the '80s. So for me, I love to play older. I mean, to get into an old character, to play someone maybe from Ireland, then you really can get yourself all crazy. You know? It's great. Vince Ferguson: Yeah. Stephen Sorrentino: You know? As long as I can pop out of it and run around the room a little bit, you know? Vince Ferguson: Yeah, yeah. Exactly, exactly. Very, very funny, man. Stephen Sorrentino: Yeah. Vince Ferguson: But now, what advice would you give a young actor? Because you said you mentor actors, right? Young actors. Stephen Sorrentino: I do, yeah. Vince Ferguson: What advice do you give them if they want to get into the business? Stephen Sorrentino: Well, this movie is playing at all the film festivals worldwide, so I'm getting a multitude of people reaching out to me saying, "Help me." So I can't help everybody. But the first thing I said is, "Do you want to be an actor, or do you want to famous?" And if the answer is, "I want to be a star, I want to be famous," then I can't help you. But if you want to learn the craft and get famous because you're awesome, I can help you with that. You know what I mean? Stephen Sorrentino: So learn the craft. Don't just want to be... Anybody can be famous taking a picture of their hinny on Instagram and putting it out, and everybody looks at it. Vince Ferguson: Yeah. Stephen Sorrentino: But to have a career like me for 46 years of getting paid, having homes around America, touring the world, that's really seeing the world on other people's dime because of the business, that's a real gift, man. So you have to put your work in. You know? As a musician, as an artist, as a comedian, as whatever it is that you do, put it all in. And this may sound weird to you. I don't have it B plan, I never did. I don't have a backup plan. Because if I have a backup plan, then I'm telling the universe or whatever I believe in that it may not work out. So my thing has always been A plan, and it always worked out. Vince Ferguson: And do you recommend that for most people? Stephen Sorrentino: I do. I have to. when you say I have a B, I'm going to have something to fall back on, you already fell back. Because you just said that you don't believe that it's going to work out for you. So I don't have a plumber thing, or a... You know? I did jobs when I was a kid. But I'm going to be an actor, comedian, composer until the minute I die. Vince Ferguson: Wow. Stephen Sorrentino: And that's the way it's going to be. Because I said so. You know what I mean? It sounds arrogant, but it's like the world, the universe is a restaurant. You got to tell the waiter what you want. Tell them exactly what you want. But you also have, you have the patience to wait for it and do the work. You know? Tell them what you want, like working on your body, working on your nutrition, be prepared, and then it will come to you. It's guaranteed. But if you say, "Eh, it's not coming. I'm going somewhere else," then you're not there for the food. And they show up with the hamburger for you, and you're not there to eat it. So stick with it, know your stuff, take care of yourself, and it'll come to you. That's what I tell my young people. Vince Ferguson: That sounds great, man. That's great advice. But now, what are the keys, in your opinion, to longevity in the entertainment business. I say entertainment business, because you're more than just an actor. Okay? Stephen Sorrentino: Yeah. Vince Ferguson: So what's the keys to longevity? Stephen Sorrentino: Evolve. Learn that- Vince Ferguson: Evolve. Stephen Sorrentino: You know? Your body, when you're 21, you could do certain weights. You could do certain fitness. Vince Ferguson: Yeah. Stephen Sorrentino: But when you're 55, you're not going to do the same exercises. It's the same with the arts. You have to evolve. At 21, I looked young and handsome ... I had tight jeans on, long hair. You can't play that guy when you're 40. So you have to change, and evolve, and roll with the punches, and roll with what life brings you. I embrace the fact that I'm not 21. I'm glad, because now I'm playing this guy, the older mafia died. I'll be doing a play this summer in New York City. I forget the name of it right now because it's early here. It Could Be Worse, it's called. And I'm playing an Italian guy, and his daughter comes, and she's got a girlfriend and this whole... But it's two hours of non-stop, like manic energy. And I'll be able to do it because that guy, I took care of myself. So maybe he didn't take care of himself for the story. But for me to play him, I have to have taken care of myself. No drinking, no meat for me, no booze. You know? No anything. Just rest, exercise. Vince Ferguson: So those are the keys. Evolving, not drinking, not abusing your body, proper nutrition. Okay. When did you become a vegetarian? Stephen Sorrentino: Oh, my God, about 10 years ago. I'm an animal rights activist, and I didn't like meat as it was, the concept of it. And when I stopped eating red meat and pork, I felt better. And then I just said, "You know what? One day a week, I'm going to eat no meat at all." And eventually, it just went away. I just felt better and better. So I take protein shakes sometimes, and I have a lot of nuts. And I know that nutrition-wise, a lot of fruits. Yeah, you know? I try to eat right, man. Vince Ferguson: Yeah, man. Stephen Sorrentino: You're the vehicle? You know? You have to... Vince Ferguson: Yeah. Stephen Sorrentino: We want our car to go somewhere. So our brain is the map, and our body is the car, and if you don't put new tires on and take care of the oil and gas, it won't go anywhere. Vince Ferguson: It just doesn't work right. Exactly. Exactly. Stephen Sorrentino: You know? Vince Ferguson: That's good wisdom. What about exercise now? What exercises do you do on a regular basis that keep you going? Stephen Sorrentino: Well, jumping around on stage every night helps because you're sweating it out all the time. Vince Ferguson: Sure. Stephen Sorrentino: But I run three miles a day, three to six miles a day. A slow run, because I'm older, so my hips are not what it used to be. I do pushups every day, and if I can get to the gym twice a week and just do a whole, like a universal circuit, I'm good. Vince Ferguson: Nice. Stephen Sorrentino: I sweat it out. Got to sweat every day. Vince Ferguson: Nice. That's good to hear that. Stephen Sorrentino: Definitely Vince Ferguson: And also, good advice for other people to know that you have to move your body, right? Stephen Sorrentino: Have to. Yeah, as you get older, too- Vince Ferguson: Yes. Stephen Sorrentino: ... if you stop using it, you will lose it. Vince Ferguson: Exactly. I agree. Vince Ferguson: I don't lift as much now. I just want to be healthy. To me, it's about being fit. Stephen Sorrentino: Yeah, but you look... Exactly. And you look good, so hello. Vince Ferguson: Yeah. Stephen Sorrentino: That's the game. Vince Ferguson: And you want to be around long time, right? Stephen Sorrentino: Yeah. I want to play an 80-year old in a play someday, and I'll be 80. That's cool. Vince Ferguson: Yeah. But you won't look 80. Stephen Sorrentino: No, I will look 70. Vince Ferguson: It's all good, it's all good. Vince Ferguson: I read a personal quote of yours, and it said- Stephen Sorrentino: Yeah. Vince Ferguson: It said, "I'm not afraid of dying. I'm afraid of living with no purpose." That was awesome. Stephen Sorrentino: Yeah. Vince Ferguson: Explain that to my listeners and viewers. Stephen Sorrentino: You know? I said that as a mentor thing to a Chinese medical student, that he posted that somewhere. It became like this thing. I'm not afraid of dying. I mean, for me, living is the whole thing. Dying, I don't believe anything negative about it ... I think it's a positive thing. You just move into the next thing. I just don't want to be on this planet and not touch another person, not change another person's life, or leave a legacy. Even if it's just a song, or a performance that somebody said, "Gee, you really touched my heart." Or a song that somebody used for their wedding because it meant something. So we have a short time here relatively in this world, and I think our job is not to make money, and to buy stuff, and boast. But it's to touch as many people positively as possible and change their lives. That's it. I don't want to live without purpose. That's my purpose. Vince Ferguson: That is so well put, you know? Stephen Sorrentino: I didn't mean to be so profound. But it came out good, and when he posted it everywhere, I'm like, "Oh." Vince Ferguson: Yeah, man, it's like, "This guy's got a lot of wisdom to share. You know? He's really deep." Stephen Sorrentino: I'm the Dalai Lama. Vince Ferguson: Right. Exactly, exactly. Which is cool. Because someone needs to hear that, man. Stephen Sorrentino: Yeah, that's cool. That's my life. I mean, when people reach out to me, I do the best I can. There a lot of people that... I was in a film festival in India recently, and all these Indian actors, young dude actors wanted to talk to me, and I'm getting like 13, 14 requests every day, "Hey, can I speak to you?" And I do the best I can. But at one point, I'm like, "I can't." You know? "Take a number," so to speak. So I want to give positive energy to anybody I can. You know? Someday, on a world platform, if I can. You know? Vince Ferguson: Yeah. Stephen Sorrentino: But we'll see. Vince Ferguson: That’s awesome. Stephen Sorrentino: Yeah, man. I mean, isn't that our job? Vince Ferguson: I think so. To give back and to help those who are around us. I believe that. Stephen Sorrentino: Isn't that what you're doing? Yeah, but look what you're doing. You are. Vince Ferguson: I believe, yes. And it feels good to do it, to share information. You bring on people like yourself who can also share uplifting and positive information, man. Stephen Sorrentino: Yeah. Vince Ferguson: You know? It's a beautiful thing. Vince Ferguson: But now, I also know that you are in a film that's coming out the end of the year. It was directed by Victoria Rowell? Stephen Sorrentino: Yes! Vince Ferguson: ... of Young and Restless? Stephen Sorrentino: Yes! Young and Restless. Victoria's a like rockstar, you know? Vince Ferguson: Yeah. Stephen Sorrentino: First of all, I was excited because I'm the only white dude in the movie, which is freaking awesome. Vince Ferguson: Really? Oh, wow. A token. Stephen Sorrentino: Yeah, I'm the token white dude, which is fine with me. Equal time, finally. And she's a great director. Actually, Denise Bute is in it, also as well. Vince Ferguson: Denise is in it? Stephen Sorrentino: Yeah. Blair Underwood, Bill Bellamy, and it's called- Vince Ferguson: Yeah. Stephen Sorrentino: ... A Rich Christmas. And I play a small part, but I play an English butler. Very, very different, you know? I've got my glasses like this. You know? One of those guys. And I had played Annie, I played Drake in Annie, which is a butler, with Sally Struthers- Vince Ferguson: Yes! Stephen Sorrentino: ... the year before. And Victoria saw a video of mine, and she goes, "You're hired." And it was so cool. So it's called A Rich Christmas. You know? It's a Christmastime movie on BET- Vince Ferguson: Yes. Stephen Sorrentino: ... and look for me. Yeah. And Victoria's again, you walk in the room, her positive energy fills the room- Stephen Sorrentino: ... and you just get taken over by her. Yes, strong, strong woman director, so unique. And great that we're starting to see more women, more people of color directing. It's wonderful. Vince Ferguson: Yes. Wonderful. Stephen Sorrentino: I'm inspired. Vince Ferguson: Where do you see yourself, Stephen Sorrentino? You've done so much, but where do you see yourself in next five years? Stephen Sorrentino: I'd like to have a regular show, like on a Netflix type of platform. Maybe the Sunny the Heat thing. I don't know. On whatever platform. Vince Ferguson: That’s awesome! Stephen Sorrentino: And just have a steady job on television. And then on my off months, I'd love to tour a little bit to do my comedy, and then have enough time to mentor and teach young people. That's it. Vince Ferguson: That's it? Stephen Sorrentino: Yeah. Vince Ferguson: That's a lot, man. That's a lot. Stephen Sorrentino: That's okay. I got a lot. You know? Like I said, I got a lot of energy, so... Vince Ferguson: So how do you rest though? How do you take it down? Stephen Sorrentino: I shut off. So it's no people. Because anytime I'm around people, I kind of somewhat perform. I don't know. I can't really shut down. So what I do is I close everybody off, I go away, and I just rest. I just I do nothing. I try that. A little meditation. Vince Ferguson: Yeah. Stephen Sorrentino: And can I be honest with you? When I'm back in Virginia on my ranch, I mow the lawn. Vince Ferguson: You mow the lawn? Stephen Sorrentino: For eight hours. It's 13 acres of mowing- Vince Ferguson: Oh! Stephen Sorrentino: Because it's a 50 acre estate. Vince Ferguson: Whoa! Stephen Sorrentino: So I mow Vince Ferguson: Whoa, really? Really? Stephen Sorrentino: It's I can't. It sounds stupid, but it's very zen, man. Vince Ferguson: Very zen, unbelievable. Stephen Sorrentino: Zen mowing. I don't know what to tell you, but that helps to slow me down. Vince Ferguson: Because you're such an outgoing person, and I would imagine that you're always around people. But for you, get away from people. Stephen Sorrentino: Yeah, I have to shut completely off. And I think, and somebody pointed this out, a psychologist friend of mine said, "You're not an extrovert. You're an extrovert for a living, but you're actually an introvert." And I think he's right. So I do this Mr. Personality thing. Vince Ferguson: Yes. Stephen Sorrentino: But my real person is a very quiet, inside thing. So it's kind of strange. Vince Ferguson: It is kind of strange, man. But how can my listeners and viewers find out more about Stephen Sorrentino? Stephen Sorrentino: You can go to Stephensorrentino.com. It's Stephen with a P-H. You can go to my Instagram, follow. There's a lot of awards being posted on that, which is New York actor or Stephen.Sorrentino. Or on Twitter, I'm Sorrentino. Easy. Vince Ferguson: Amazing. Definitely easy. Vince Ferguson: But one more thing about Tales of Redemption, right? Stephen Sorrentino: Yeah. Vince Ferguson: It was only 14 minutes. It was a very short movie. Stephen Sorrentino: Yeah. Yeah, it's a short movie. We wanted to make an impact and show everybody what we could do. And now we're developing it as a series. Like I said, I want that series. So we've got 13 episodes written, and then we're going to start pitching it all over the world to whoever will look at it, and whoever will give us the most platforms that we can see it. And you people can watch Sunny, because he's a very interesting character. Vince Ferguson: Most definitely. I wanted more, man. I wanted more. How it ended, I wanted more Sunny the Heat. Stephen Sorrentino: Yeah. A lot of people say, at the festivals that I went to in New York, they came up to me and said, "We want more of Sunny." And I'm like, "That's great." Vince Ferguson: Thank you. Thank you, man. Stephen Sorrentino: You know? No, thank you. Vince Ferguson: You can identify with Sunny, man. You know? Stephen Sorrentino: Yeah. Vince Ferguson: You really could. Vince Ferguson: Well, look, Stephen Sorrentino, on behalf of Body Sculpt of New York, that's my non-profit fitness program for kids, and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Stephen Sorrentino: It's my pleasure. This has been a blessing. Thank you so much. Vince Ferguson: And to my listeners and viewers, I truly hope this program was informative, encouraging, and inspiring, and that you will continue listening in and watching our Six Weeks to Fitness program. If you have any questions or comments for the show, please leave them below. And don't forget to subscribe, so you don't miss any future episodes. And remember, you don't stop exercising because you are getting old. You're getting old because you stopped exercising.  www.6weekstofitness.com  

In Episode 176 of my Six Weeks To Fitness podcast, I sit down with celebrity fitness trainer Paul Bamba, a successful boxer, community activist, entrepreneur and former Marine. He's also the founder of Trifecta Fitness, a New York-based boxing and fitness training company. The company trains everyone, from celebrities to everyday fitness enthusiasts. Throughout his career, Paul has taken boxing and self-defense seriously by teaching self-defense classes to women and men of all ages. Vince Ferguson Well, before we talk about Trifecta Fitness, tell my listeners, where did you grow up and what was your childhood like before joining the Marine Corps. Paul Bamba: I grew up everywhere. I was born in Puerto Rico, I moved to LA, I lived in Massachusetts for a little bit. I was a ward of the state, the country rather because I was all over the place. So I was just bounced around a lot. So there's not one real spot I was really in growing up. Vince Ferguson: So there was no stability in your home. Paul Bamba: No, not at all. I think that, not even a little bit. Not until I joined the Marine Corps. Vince Ferguson: Really, so the Marine Corps gave you stability. Amazing. Paul Bamba: Yeah. Stability and structure. Vince Ferguson: And structure. Now, I know that Marines can do a lot to a young man, but why did you join the Marine Corps as opposed to any of the other branches? You laugh. Paul Bamba: The uniforms and that, I don't know, dress blues, dress blues are just beautiful, they're the best uniform out there. Also, I think because it was the hardest one and I've always loved challenging myself. With Marine Corps boot camp, it's 13 weeks, it's the longest of any other branch of service and you don't need to go to any other boot camp if you decide to go into another branch of service. However, if you're in the army and you want to become a Marine, you got to start all over again because you got to earn it and that's what I really liked about it. It was a hard thing to get into and then they're very selective and you have to have certain fitness requirements and stuff like that. So I liked it, it gave me something to look forward to, just to get better, a goal, I'm very goal-oriented. Vince Ferguson: Nice. Excellent. Excellent. So in addition to the combat fighting skills, because again, I know from being a Navy veteran that the Marines have the toughest, have structure that it's hard to basically be a Marine if you're not fit. In the Navy, you can go in there looking like a donut, but Marine Corps, you got to look good, you got to feel good, you got to know what you're doing and each one qualification come to being a Marine, but besides learning combat skills, because when it comes to fighting, the Marines go first pretty much, but in addition to combat fighting skills, what other skills did you take that you use today in your business? Paul Bamba: I would definitely say the structure part. Structure, just planning everything out, not just going off a whim I would say, having a plan, executing to that plan, and when things don't fall according to plan, sticking to that plan, because you made it for a reason. I think that has helped me the most. Also, just, the thing I love most about the Marines is comradery. So I would say when you are team building, being a team leader, I was a fire team leader and a squad leader in some parts. So things like that, they permeated into other portions of my life, it just made me more confident, I was able to pick the people that I wanted to build with and have it as a part of my team and it lets you see past the BS, I guess you could say. Paul Bamba: So when you know what you have, you know what you're attacking, or not attacking rather, but when you know what you're going after, and then you just stick to it. That's the main thing I learned with the Marines, no matter what, even if you fall short, you stick to the plan and you make sure you accomplish the mission. And that's how I operate on a day-to-day. Vince Ferguson: So you must have a plan. Paul Bamba: Oh yeah. I'm living part of my plan right now. I would tell you all of it. I have a 10 year since I was about ... I worked at GNC when I was 25 and I'm a bit ahead of schedule, I would say and I think that's because I stuck to my plan, even when stuff goes wrong, sometimes people they kind of give up or they're like, "Oh, I fell short." They call an audible, but that audible takes them away from the ultimate goal and it might actually take a little longer. I just stick to the plan. Vince Ferguson: How many years did you do in the corps? Paul Bamba: Four. Vince Ferguson: That's a lot. You know what I'm saying? Paul Bamba: Yeah, it's a little bit. Vince Ferguson: But of all the places that you could've moved to, I know you were discharged a few years ago, you came to New York, but why? Of all the places you could have gone, you could have gone to LA, Atlanta, wherever, you came here. Why? Paul Bamba: So this might sound a little weird. I knew I was going to be homeless and I tried to pick the easiest place to be homeless in my opinion, and the easiest place to work and also to go with, I love hard things, there's the saying, if you can make it in New York you can make it anywhere. Vince Ferguson: Yes. Paul Bamba: If you would've told me that before I moved to New York, I would've said, "Well, that just sounds dumb." But I think that there's a lot of truth behind that because New York will bring the grind out of you if you don't it in you. And if you have it in you, it's going to make that much better because you can't come here and be lazy, you'll get swallowed up, chewed up, spit out very easily. You constantly have to be moving forward. Vince Ferguson: True, true that. But let me go back for a second. You said you knew that you would be homeless when you came to New York and you still came? Paul Bamba: Yeah. I had a plan. It started off as a joke. I sold office supplies for this company called Quill, I think, something like that- Paul Bamba: ... in Rhode Island and then it wasn't working out or I think they were moving the company or something and I'm like, "Oh, I'm going to go to New York and I'm going to fight." And I never boxed before and I was kind of like, "Eh, whatever." So I went to New York and I found a gym and I just made it all work. I was homeless for a bit and I was able to rent a mattress behind someone's couch in City Island for a bit and then ended up getting on my feet, getting a job. I got fired from that job, I got homeless again, lived on the train, but ultimately, all my goals were fitness-related and boxing-related, so no matter how bad stuff got, I literally, I just stuck to it, it's like, "Hey, I messed up. Cool. How do we fix it?" Rather than sulking or beating myself up about it, I'm like, "All right, cool, I messed that up, this is a solution to it, this is what we're doing or what I'm doing." And I just got to it. That's it. Vince Ferguson: Wow. That to me is truly amazing. Most people would've given up, coming here, and you're young, even much younger than you are now, coming to New York and basically, things can happen to a young guy, a young person in New York city if they're not careful. So how did you fall into boxing? Paul Bamba: Well, Morris Park, I was in the Bronx, so there was some guy, I got into a little altercation if you will in City Island and there's this guy that told me that I should box, I don't remember his name anymore and I wish I did, I think it's Eddie, he has like a karate studio in City Island and he brought me to the Bronx and he's like, "I'll pay for your training, you just got to come help." I had to come help clean up his dojo or whatever, do floors in morning, he'd pay for my training and I would walk from City Island to Morris Park every day just so I could learn, because I didn't have nothing else to do, school wasn't really my thing, I'm self-educated but I'm not curriculum, sit-down at a desk type educated. Vince Ferguson: Yes. Paul Bamba: So that's all I had. So I was just like, "I like this. I'm going to do this. I'm going to make it work. I might not become a version of Floyd Mayweather, but maybe I'll become like a Freddie Roach." You can make your mark either through fighting or through training and if you're training, you could help out a bunch of people in the process and build their confidence. So I was like, "It's a win-win." And you get to put people on the face if I get in trouble. That's fun. Vince Ferguson: That's fun. I heard Mike Tyson said, everyone has a plan until they get punched in the face. Paul Bamba: True. Vince Ferguson: But you have a plan and you like punching people in the face. Paul Bamba: Yeah. I don't mind getting hit too much so it's a win-win, it's a good outlet, it's a positive one. A lot of people think that boxing is just an animalistic thing, it's just like, kind of like, this is just machismo, I guess you can say, but it's not, it's a thinking man's game, you got to think and you got to be smart, and if you go in and fight all the time or you can box and be smart and not get hit too much, stay in great shape, sharpen your mind, help other people. That's why I love it. Vince Ferguson: So you are pretty successful now, but would you say that boxing is what brought to where you are today or was it other skills that you had? Paul Bamba: I think I'm charismatic, so that helps. Vince Ferguson: Yes. Paul Bamba: Obviously you got to be able to talk to people, but I ultimately know boxing saved my life. I truly believe I would not be ... I had a rough upbringing and I was kind of hardheaded, so I don't really think I'd be anywhere close to where I'm at had I not found boxing or had I not found the few people that they're still in my life, like Aaron Davis, he runs Morris Park Boxing Club, he's a former world champion, I still talk to this man all the time, even to this day, it's been about seven years now and he instilled in me just working hard and not giving up and being cool, stuff could be messed up, but if you're not giving up, you got to move forward. And so boxing did that for me because you're never going to perfect boxing. Mayweather's amazing but even he gets hit sometimes, you can learn something from anybody and the fact that it keeps me mentally sharp, I love that and it just gives me something to look forward to whether I'm winning or whether I'm helping somebody win, either way it's a win. Vince Ferguson: Wow. Are you boxing professionally now? Paul Bamba: Yeah. I've had three professional fights so far, I fight again, October 8th and then the 29th. So I'm staying a little bit busy. I like it a lot, it's fun. It's an experience. COVID made the dream happen, with not much else to do, it was easy to train and kind of like take that leap of faith and I did, so now I get to train people, which I love, and teach, because I'm more of a coach than a trainer I would say, a teacher, and I get to box. So it's a win-win, I'm living what I dreamed about when I was 25 because I put in the hard work and I stuck to it and I was consistent and I got up and ran on the days that I really didn't want to, I still do. Vince Ferguson: Just like a Marine. Paul Bamba: Yeah. And that's the thing, the hunger that's instilled in you as a Marine or maybe they brainwash you, I don't know, but it works and as long as you stick to it, that's it, consistency is key in life to anything that anybody does. Vince Ferguson: And yet you had role models too to help you, you said Aaron, what's his last name? Paul Bamba: Aaron Davis. Vince Ferguson: Yeah. How important are role models to you? Paul Bamba: I would say very important. I have three key people in my life that have molded the way I think and the way I approach things and they are all very, very different. [Guardia 00:13:19], he's pretty much my older brother to me. He was a captain in the Marine Corps too. He has helped me out, mentored me a lot. He works with me as well. And then this guy, Jason Harris, he's this marketing genius that he basically pushed me to move further, because at some point in life, I got complacent a few years ago and I was like, "My rent's paid now. I'm good. I can go to movies every once in a while. I'm comfortable. I'm cool where I'm at." And him and Guardia got me to dig deeper and got me to want more and actually showcase my talents, my skills and stuff like that. Paul Bamba: And I'm really glad they did because the way I live now is very much different, I can help a lot of people. I definitely enjoy myself and I wouldn't be here without any of those three people. If I didn't have all three of them, I wouldn't be where I'm at, they make the perfect Trifecta, if you will. They're all very much different. Vince Ferguson: Okay. And we're coming to that too. I'm glad you said that because you are the founder and the CEO of Trifecta Fitness, and you also, I was on your website, it mentions, join the Trifecta Movement. What does that mean to my audience? What does Trifecta Movement mean? Paul Bamba: So the Trifecta Movement, it's kind of how I explained how I am. So we go by sport, body and mind. So fitness, a lot of people think fitness is just their body or is just like playing sports, like just get in shape, look good and cool. That's not really it, you have to take care of your mental, you have to take care of your body, meaning recovery. So sport, body and mind, I try to embody all those three things at all times, meaning I'm working out, I'm making sure my mental health is good and I'm making sure I'm taking the time to recover, because everybody in life gets busy, but you want to make sure you're taking the time to keep yourself healthy, you're recovering fully and your mental is straight. Paul Bamba: You have time to meditate, yoga, stuff like that. So the Trifecta Movement to me personally, will just be being well-rounded, being well-rounded and not settling just for a six pack when you can have a six pack and a great mindset. You can have a six pack, a great mindset and we can fix any ailments you might have in your knee, your hips or something like that. It's all about taking care of self and trying to, I know you can't really be perfect, but if you aim for it, you can get pretty close and that's what it is for me. Vince Ferguson: Awesome, man. Awesome. So what type of fitness programs do you offer at Trifecta Fitness? Paul Bamba: So me personally, I do hit training and boxing, but like I said, I created a team, so I have a team of experts for everything. So what Trifecta offers, through sport, body and mind is, boxing, yoga, meditation, kickboxing, acupuncture and massage, there was one more, CrossFit, which is kind of like hit, weightlifting, anything fitness related we do, because a lot of fitness companies out there, they focus on just the aesthetic of how you look and just fitness, but you have to go somewhere else to take care of your body, to recover, to get your peace of mind back. And with us, you can do that all in one stop. And we have a special way, we [inaudible 00:16:47] classes to where you ... you're all hyped up obviously from running around but we have like a Trifecta cool down and includes breathing, a little bit of stretching, stuff like that. Paul Bamba: And then, you have to be open-minded to it and I wasn't at first, my brother got me into it a bit more, but it's really relaxing and it gives you clarity on what you're doing for the day, I would think if that's how you're approaching it, it all depends on your mindset and I think it makes for a better day. You're working out, you're doing what you need to, and then you're focused, small, small meditation because I don't know if everybody can meditate for 10 minutes, I know I would struggle with that. Vince Ferguson: Yes. I hear you. It's not easy. But once you do it, it makes a difference. Prior to the pandemic, most trainers were training their clients in-person but when the pandemic hit, you guys had to pivot and start doing a lot of online trainings. Do you guys offer online training at Trifecta Fitness? Paul Bamba: We do. One of the things that helped us out the most actually was, Peloton had an ungodly amount of classes that they were already doing because they were already digital, Trifecta for like the first six, seven months, which just helped us out so much, we're the only company that had 100 plus classes a month or a week I think it was, wasn't it? It was close to like, I think it was 40, 50 classes a week, so you had flavors, you could literally pick anything you wanted, a whole bunch of different instructors, and it was because we were already gearing towards pivoting to that way so we had kind of an idea what we wanted to do and it helped. Right now, within the next 45 to 60 days, we will be releasing our app and then you can just train from your phone, you either come in-person, come downtown or right on your phone. You'll have everything on your phone, whether it's Android, just get in the App Store. Vince Ferguson: Nice. Nice. This is something ... you created this app? Paul Bamba: Yeah. Well, I didn't do the tech stuff because I'm definitely not that smart, that's not for me, but we created the app, right now there's, I think we have almost over 500 documents and videos and stuff like that, pre-recorded, so you come in, you can pick somebody that you want to work out with. We have UFC fighters, we have professional boxers, we have CrossFit competitors, we have yoga, we have like literally everything. And it's all on one app and it's all for one little price rather than having to buy to a bunch of different things. Vince Ferguson: Wow. Guys, you guys are killing it. It's amazing. Paul Bamba: I'm trying to, that's the thing, I don't ... so our mission is more so to help people, we do a lot of charity and a lot of philanthropy. So a lot of what we do is women empowerment, so everything is geared towards trying to give back to that community, because, and especially in New York, not a lot of women feel safe walking to the train at night or anything like that and that's actually how I believe the year before the pandemic happened, how we started, we started with one of, her name is [Mia Keg 00:20:09] and we did this woman empowerment thing, to teach women self-defense and it just took off and we realized it was much more rewarding to have these women coming back to us and say, "Hey, I felt much more comfortable walking by myself last night." Than just to be charging people for a bunch of classes where people are just getting in shape, which is still cool, but like I said, as I'm growing, I'm more gear towards helping people and empowering those around me. Vince Ferguson: Yes. And I like how you mentioned women empowerment, that's so important. And do you train these women online or do you train them in-person? Paul Bamba: Both. So we have online, in-person, whatever people are comfortable with. Some people are more open-minded about meeting up in-person because of COVID. Some people are a bit more cautious about it. So it's all about comfortability because remember, we're trying to empower these people so we'll get the most out of them if they feel completely comfortable in the setting that they're in. Vince Ferguson: Can you train a woman to really feel empowered to be able to handle herself, especially here in New York City, after training with you, they feel that they can walk these streets at night if they have to or if they're confronted, they will be able to protect themselves, is that what you're saying? Paul Bamba: 100%. So what we don't do, is we don't ... so defend yourself, yes, not fight. So I'm not going to tell you I'm going to train you to try to beat up a 200 pound guy coming after you, no. What we do is, we train to make sure we got good stamina, make sure you can deflect anything coming at you, strike if you need to and then get away. So it's not to stand there and be combative with somebody coming after you, it's to protect yourself, defend and then just leave and be safe. And that's mainly what we stress. We don't want anybody sticking around trying to get out with somebody, that's not the move. Vince Ferguson: That's not the move. That's not recommended. Paul Bamba: We don't want that. Vince Ferguson: What are some of your prices for online, for training in-person? What are some of your prices. Paul Bamba: Prices for online training, we have Trifecta at Home right now, it's about to switch because we're about to launch the app but it's 20 bucks a month. You get a few classes, a bunch of different instructors. If you're in New York and you're signed up for Trifecta at Home, we have a free class every Sunday at, I believe it's called Columbus Park and that's pretty much it. It's going to roll out into the app too where you get everything that you're currently paying for plus much, much more. Vince Ferguson: Wow. That's amazing. A free class every Sunday if you're in New York. Paul Bamba: A free class every Sunday if you're in New York and on top you can pretty much get over 100 classes a month online if you're just signed up for that home one. So if you just want to do Zooms, you don't want to interact with people, you're worried about COVID which is understandable, you just hit the Zoom button and turn it on and you could be frowning with everybody else on the screen and then we get busy. Vince Ferguson: Man, awesome. Awesome. So you do the group fitness training as well. Paul Bamba: Yes. Vince Ferguson: That's awesome, man. That's amazing. I love it. Now, this show is called Six Weeks To Fitness, if you had a client, if I gave you a client who was basically a couch potato, haven't worked out in years yet they want to get in shape but they want to get in shape six weeks, can you give me an idea of what type of fitness program would you put them on that would help them to reach that goal where they're in basically good shape within the six week time period. Paul Bamba: Yeah. So it would depend on the person's mentality, but I would start slow, finish hard because you don't want to start too fast and finish slow, the body breaks down after a while, but I'm big on consistency and regimen. One of the people actually did this last year around this time with Michaels, he's a comedian from Wild 'n Out, he lost 52 pounds in 30 days. Vince Ferguson: Oh nice. Paul Bamba: Yeah. And I think the only supplements we took were multivitamin and some fish oil because he has some rough needs and that was about it. And it was all about consistency, doing the right thing and then just making sure that you got up on the days you did not, because if you're a couch potato and you're starting off, you don't want to go to gym the second, third, fourth day in a row, you're kind of like, "I don't want to do this." So it's building that regimen, that routine, that's going to get you up because after that first week, second week's going to flow, third's going to be easier, fourth, fifth, finish on the sixth, you're back in shape, you're back to good health. Vince Ferguson: So this client that you work with, celebrity from Wild 'n Out, 52 pounds in 30 days? Paul Bamba: Yeah. He had a competition with a photographer, I think it's one of the videographers, his name's Cliff Prescott, he's very good videographer from the show as well, they had a competition. He had an NFL trainer and had a bunch of fancy stuff, he lost 26 pounds. Vince Ferguson: Really? Paul Bamba: Yeah. Rip had me, we just had some hard work and some grit, 52 pounds. Vince Ferguson: 52 pounds. Paul Bamba: 52 pounds. I'm big on hard work. I'm not big on starving people, you might eat as much as you want, whatever your input is, make sure your output is that much more and rest, that's all we did. Like I said, routine, routine to me since the Marine Corps has been everything, you stick to it and you have a plan, if it makes sense, when you're sitting down and you write it out, it'll still makes sense when you're going through it and it doesn't feel great. You just got to trust it. You got to trust yourself when you wrote it down. Vince Ferguson: Most definitely. And briefly, you just mentioned about calories and calories out. Do you talk about nutrition with your clients? Paul Bamba: Oh yeah. All the time. I don't press anything on them as far as strict diets or anything because I don't believe strict diets work, I think that you should cheat every once in a while on a meal, a meal, not a day, I don't agree with cheat days because you can lose a lot of progress in a day if you go crazy and you've been starving yourself, but if you want a milkshake, go drink the milkshake, but go jump rope for a half hour or something after that, that's where you make up for it. It shouldn't be a punishment or you shouldn't feel like you're punishing yourself as you're doing something. But we do nutrition plans, it's broken down to macros, to the ounces, to everything that you need. It really just depends on how deep people want to get into it because not everybody, including myself, I don't want to track everything they eat or weigh it all out, but yeah, we get into all of that, we make it a science. Vince Ferguson: Amazing. Awesome. Really awesome, man. Now, what do you tell a young guy who wants to be a CEO, an entrepreneur like yourself? What do you tell him to do? What do you tell him to think about when it comes to achieving those goals? Paul Bamba: I would say go with all your crazy ideas. I say that because, my brother Guardia thinks a lot of the stuff that I ... he had a full-time job, he was doing loss prevention and I forget what the proper term for it is, but he was the head of it for a bunch of Bloomingdale Stores, he's making six figures and I was saying, "You should quit and work with me and take less money. I promise we'll get you back to where you need to be." He didn't do it right away, he waited until he saw I was consistent with it and we just went with all my crazy ideas, whether it was, "Hey, we're going to rent out this gym." Or, "Hey, we're going to do this or we're going to go train this client, we're going to push this narrative or we're doing this." Paul Bamba: Just go with it. If it makes sense to you at one point and it makes you feel good, it's probably a really good idea. A lot of good ideas die because people think too much about them and they start to get watered down because they're like, "Maybe I should do this or maybe I should do that." No, just stick to your plan. You may get better on the go, you don't need to wait six, seven months for something that you could start up in two weeks, get out of the door running with it. Being mindful, don't get too crazy, my crazy ideas, they were a bit calculated, and don't take no for an answer and don't let anybody tell you that you can't do something. That's a driving factor for me. If I don't know something, I go out of my way to learn. Paul Bamba: So I will just say that. Be big on knowledge and be big on not taking no for an answer, and your crazy ideas are definitely your best ones so believe them and believe in yourself and don't backtrack even if your friends don't believe in it, because there's so much stuff that I've done that people thought was crazy or wouldn't work and I'm petty sometimes, so I constantly laugh about, "Hey, remember when you said this, I told you so." Like I pointed out, because if you really believe something's going to work, it's going to work, I live my life like that every day. If I know I could do something, obviously I don't think I can fly, so I'm not jumping off buildings and stuff like that, but if I think I could ... like we just raised, I think we raised over $300,000 to send 100 kids to summer camp this past summer and we did it in less than a month. Paul Bamba: And everybody was going crazy and I didn't have the most experience in comparison to them at the time but I was like, "No, this could work." I was like, "This will work. We got to go. Everybody's going to attack different stuff. This is going to work. We're sending these kids to camp, let's do it." And then we did it and it was great and it was a very short timeframe, so we had to work. But if you're willing to work hard, your crazy ideas aren't that crazy. They only sound crazy if you don't have the little things in between of what you need to do to get to the next step of that crazy idea in my mind. Vince Ferguson: Yes. Yes, yes, yes. Powerful, man. You inspire me just hearing you talk like that my brother. Paul Bamba: Oh, I appreciate it. Vince Ferguson: Thank you, bro. Now, how can people find out more about Paul Bamba and Trifecta Fitness? Paul Bamba: If you want to find out about me, I guess just ask or Google works, my Instagram is @bambajuice, B-A-M-B-J-U-I-C-E. Kind of like Jamba Juice, [inaudible 00:30:43], they stole it from me. Vince Ferguson: They stole it from you- Paul Bamba: And then our website, for those who want to check out the classes or anything like that, trifectastrong.com and then there's a blog there every Friday if you want fitness tips and tricks and stuff like that, it's called Ask Bamba and I'm constantly giving out free game and trying to help as many people as I can. That's it. Vince Ferguson: Beautiful, man. Beautiful, Paul Bamba, on behalf of Body Sculpt of New York, my nonprofit and Six Weeks To Fitness, I truly want to thank you for coming on this show today. Paul Bamba: Thank you for having me. I appreciate it. This was good. Vince Ferguson: Oh man, you're the best. And to my listening audience and viewing audience, I truly hope this program was informative, inspiring, encouraging and you will continue tuning in to our Six Weeks To Fitness program. If you have any questions or comments, please leave them below and don't forget to subscribe Six Weeks to Fitness or email me at [email protected], so you don't miss any other future episodes and don't forget, let's get ready, get set and let's get fit with Paul Bamba from Trifecta Fitness.  

Welcome to Six Weeks to Fitness, I'm your host Vince Ferguson. Thank you so much for joining me today. Now, for those of you who are used to listening to my audio podcast, you can now watch my show on our Six Weeks to Fitness, YouTube channel and joining me today on as my very first video guest is Carmen Carriker. She's a graduate of Fordham University's Alvin Ailey Bachelor of Fine Arts program, She is a professional dancer, a fitness instructor, she's an actress, she's an educator and creator of Crown Soul Yoga. And I am very pleased to have Carmen Carriker on my Six Weeks to Fitness program. Carmen, how are you today? Carmen Carriker: I'm great. Thank you so much for introducing me. I'm happy to be here. Vincent Ferguson: It's such a pleasure having you. You're so full of energy and vivaciousness it's just a joy to have you here today. Thank you so much for coming on the show. Carmen Carriker: Thank you. Vincent Ferguson: But before we get started talking about your illustrious career, let's talk a little bit about your early days. Where did you grow up, Carmen? And what was your childhood like? Carmen Carriker: Well, I'm originally from Detroit, Michigan, so I'm from the Midwest. And I come from a family, I was raised by my mother, single parent, and she was a musician, a singer and a songwriter. So she had her own band. So I grew up in an environment surrounded by music. So it was a very fun experience having a band, rehearsing in my house as a toddler. Vincent Ferguson: Yes. Carmen Carriker: It was introduction to jazz music, and to instruments. And that was where my love and passion for music began. It was a great experience. Nice growing up somewhere where you have trees and I grew, planted plants and vegetables and fruits with my grandfather who had a garden. Vincent Ferguson: Nice. Carmen Carriker: Because I come from the Motor City, there are lots of engineers in my family, so everyone worked or retired from Ford, GM, Chrysler. So I grew up working on cars. I helped out [in my youth. Vincent Ferguson: Really? Carmen Carriker: I was a girly-girl, but I was also a youth who dibbled and dabbled in working with machines, engineering and designing things. So I like to work with my hands and put things together and that began my interest in textile design because I'm also a fashion designer. So my love of music came from my mother and my love of engineering and design came from the men in my family. Vincent Ferguson: Wow. A good combination, I would say, huh? Carmen Carriker: Yes. Vincent Ferguson: Wow. So although you came from a single parent home, you did have family around you to help you, male figures, female figures which makes for a well rounded environment? And it made you the person you are today, which is absolutely amazing. Carmen Carriker: Yes. Vincent Ferguson: Yes. You've been teaching dance for about 25 years, I understand, am I correct? Right. Now that would make you about 30 years old because I've met you and you look like you're in 20s actually, but you know what I'm saying? So- Carmen Carriker: Yes. Vincent Ferguson: ... you healthy lifestyle is really paying off, right? Carmen Carriker: Starting dance from the age three and continuing on into my 30s, I've been dancing and I've been an athlete nonstop. I started teaching when I was 14 years old assisting ballet classes and helping the studio owner run the studio after she had a baby. So I started early. Vincent Ferguson: Yes, and I believe if you introduce children to activities like the dance and fitness at an early age, they continue as they get older. You are exposed to it, you know? Carmen Carriker: Yes. Vincent Ferguson: And look what you're doing now, you made a business, a career out of it. Amazing. Yes. Carmen Carriker: I tell my student that [crosstalk 00:04:45] what you do in studio, what you're doing in school, when you're assisting teachers and helping out it pays off because you end up being the one that's hire for the job. Having the skills and the information and the knowledge to start your own business based on all of the experience that you've had growing up. Vincent Ferguson: Beautiful. Now you studied at the Fordham University's Alvin Ailey Bachelor Fine Arts Program. How was that experience? Carmen Carriker: Wow. And it's been a good 17 years since I graduated. I graduated in '04, I think. Something like that so when I was a part of the Alvin Ailey and Alvin Ailey is one of the most or the largest African American modern dance company. We were the Guinea pigs of the program, so I was a part of the first graduating class as far as them having a joint program with Fordham University. So we were the first classes. So it was new to have professional dancers at Fordham taking liberal arts classes and then walking over to Ailey and having a full dance conservatory experience. So I had a very long day. I had like four academic classes and then I'd have four dance classes and then I'd have rehearsal in the evening and then I'd have a job working at the university. So 22 credit hours, a semester, lot of hard work. If we started off with 20 students in our class, by the end of four years, there were 10 of us. Vincent Ferguson: Really, really why? Carmen Carriker: Because it's very demanding on the body. It's costly to live in New York. So coming from Michigan, moving here not everyone could deal with the transition as well and a lot of dancers found that, oh, this is just too much on my body. Only the strong survive. So if you think, oh, okay. You know, let me go do this BFA program. Yes. Do the BFA program, but research it, make sure that it's something that works with you because it's a very demanding program. Carmen Carriker: So I'm glad that I went through it. So many connections, so many performance opportunities. Working with all of the major choreographers and having the opportunity to apprentice, to be a guest performer. I'm so blessed and thankful and to work with some of the company members had been taking class with Alvin Ailey dancers every day. Ballet class, modern class, African dance class, the conditioning classes, yoga, Pilates. They were the first and second company members were living with us. And then you had the PPPS, the afterschool kids were in the building as well. And this was when Alvin Ailey was on 66 and Amsterdam. Now it's the larger building. So the larger building was not there in 2004. In the year 2000 when I joined it wasn't until four years later that that building was finished. So when I graduated the institution that everyone knows of now that huge building, which is called the Joan Weill Building, which is named out to the person that funded it, wasn't there. It wasn't there yet. So all the hard work that all of the students and teachers and everyone, the Ailey family, all the hard work that we did contributed to continuing the legacy of Alvin Ailey having that large institution where people from all over the world are coming to learn. Vincent Ferguson: Yes, amazing. Carmen Carriker: [inaudible 00:09:25] experience, but it definitely made me who I am. I'm a stronger dancer, a stronger, a more experienced teacher have a lot of knowledge and information to share. And I have a lot of connections, always have all of those dancers and teachers as support. Vincent Ferguson: You can't put a price on that support, you know, those connections. Can't put a price on that. And speaking of dance, what type of dance do you now teach? I know you teach children and adults. What type of dances do you teach? Carmen Carriker: Well, I teach everything. Well, mainly right now I'm teaching yoga, teaching kids yoga classes from the ages 18 months to like five and six. That's the group that - Vincent Ferguson: 18 months. Carmen Carriker: Yes. The mommy-baby classes, the baby. Vincent Ferguson: Wow. And what else? Okay. Carmen Carriker: And then I also teach adult classes. Vincent Ferguson: Adults. Carmen Carriker: Yeah. All the way up 80. Vincent Ferguson: Up to 80. Yeah. There's ton of time for me. Oh, good. But again, so you're teaching yoga, you're teaching ballet. You're teaching... What else? Carmen Carriker: Teaching jazz. I'm teaching [inaudible 00:10:45]. I teach swing, wing dance, the Lindy hop. Vincent Ferguson: Lindy hop. Carmen Carriker: Yes, I teach SoCo fitness, I teach African dance in afterschool programs. And I love to share African history history, so that people know about the culture. That's very important especially when I'm teaching kids that they know where the movement comes from, that they know what instruments are and they know what places that these dances come from, especially in this time when TikTok videos and social media, there's so much information, visuals so everyone sees movement but they may not know where these dances come from. So good that they have the history and they know the knowledge and the culture behind. Vincent Ferguson: Now let's talk about yoga because that's where I first met you, when you did a yoga class from my organization, Body Sculpt of New York and with the children. Now, where did you learn yoga? Carmen Carriker: Well, I started yoga, yoga was a part of my curriculum at Alvin Ailey. Vincent Ferguson: Okay. But didn't you also learn yoga in Jamaica? Carmen Carriker: Yes. By the time I graduated I was condition my body by doing Pilates and bar and gyrokinesis anything like that, that would help keep my body fit. Vincent Ferguson: Yes. Carmen Carriker: It wasn't really a spiritual journey for me until I went to Jamaica and I wanted to learn specifically a style of yoga that was more ancient, more meditative that connected to me as an African American. And that's where I found Kemetic yoga. So I was like, I'm going to go straight to the source. I'm going to go to Jamaica because I had the time and I was available to do the 10 day retreat and training. And I've been doing it ever since and it's my favorite. It's something that I really connect to spiritually. I'm a Kemetic yogini if you want to say that. I practice a Kemetic diet. So Kemetic, all of it, living, according to the laws and principles that the Ancient Egyptians practiced. Learning the history, learning the language and incorporating that in the modern day lifestyle has been easy for me and it has kept me grounded. Vincent Ferguson: Really? And you say Kemetic, which is Kemet, in Egypt, right? And so when you're training, you're teaching yoga, you're teaching Kemetic yoga are you also teaching the language to your students? Carmen Carriker: Yes. Vincent Ferguson: Wow. Carmen Carriker: There are learning poses in the Metu Neter language. Vincent Ferguson: Give me- Carmen Carriker: So if we are combining for example, the Sphinx pose or the lion pose is Heru Akhet. So I'll say it in English and I'll also say it in the Metu Neter language as well. Vincent Ferguson: Do you have any space to go to do a pose or two that we can see? Carmen Carriker: Sure. So we all know of the monument in DC that's shaped like an obelisk? Vincent Ferguson: Yes. Carmen Carriker: Okay. So in Egypt of it is called Teken which is spelled T-E-K-E-N. Vincent Ferguson: Teken. Carmen Carriker: So this is Teken pose so you're standing with your feet together. Vincent Ferguson: Yes. Carmen Carriker: You're connected to earth, and earth, the Egyptian word for earth Geb and then [inaudible 00:14:57] up and you're connecting to the sky, which is Nut Vincent Ferguson: Huh. Nice. Carmen Carriker: So this pose is called the Teken pose so you're feeling connection to the earth and the sky. Vincent Ferguson: Wow. Wow. That's powerful. That is really, really powerful to see that, you know. And you said the Kemetic lifestyle. Okay. Now, does that involve also nutrition as far as eating healthy? Because you're a vegan. Carmen Carriker: Absolutely. I'm vegan. Kemetic diet is a plant-based diet. So if you're choosing a lifestyle and you're choosing to practice Kemetic yoga, you're also choosing a plant-based diet. Vincent Ferguson: And why is that important? Carmen Carriker: Well, if you look at the hieroglyphic, even the ancient Egyptians, you see lettuce, you'll see greenery around them so those are examples that that was the way that people were living. And that was their source. Vincent Ferguson: Okay, so they didn't eat the chickens and the cows? They weren't meat eater? No? Carmen Carriker: Well, I mean, as far as I know, there're of course are going to be people who do different things depending on where they are. But the tradition and the Kemetic practice that I'm practicing and that I've learned from teachers before me we're practicing plant-based. Vincent Ferguson: Excellent. I think that is an excellent way to eat, to live. I do believe that. I believe that it also helps you to connect more with spirituality, because you're not weighed down by meat eating, you know? Carmen Carriker: Yes. Vincent Ferguson: So I applaud you for that and I think it gives you a lot of energy and that's why you're all over the place doing so much. I am so impressed with you. Now you call your company, Crown Soul Yoga. Where'd you get that name from? Carmen Carriker: Well, you know, Crown Soul Yoga it came to me in a dream. So a lot of times things that I do artistically, I may have visions. So it came to me and the Crown is your crown and you know, I think of ancestry and the kings and queens before me. So when you take care of your crown you're protecting yourself, protecting your connection to spirit, connection to the higher powers. And then Soul is your heart. So anything that I do, I'm giving from my heart, my soul and I'm giving. So by helping others, I'm feeding my soul. And so [inaudible 00:18:09] and in creations, which was my first, is also my business, Crown Soul Creations. Everything that I make is that connection mind, body, spirit. So whether it's Crown Soul Yoga, which is the business of yoga, Crown Soul Creations, which is the business of jewelry and the knit wear, and the soaps and the products that I make, the t-shirts and the hoodies and all that stuff that I make, those are my creations. Vincent Ferguson: Wow. Carmen Carriker: So the branding. Vincent Ferguson: Yes. Branding. Carmen Carriker: [inaudible 00:18:44] queen, so I want people to feel royal and to embrace who they all are and to have a lot of soul in whatever they do. Vincent Ferguson: Most definitely. So you're more than just a professional dancer, a professional fitness instructor or educator. I mean, you are business woman, you're an entrepreneur and how has that journey been for you? Carmen Carriker: It's rewarding. It's rewarding to look at the things that I've done. Look at my resume, look at the timeline that Facebook shows me like this happened 10 years ago. Vincent Ferguson: Yes. Carmen Carriker: It's mind blowing to know that so much time has passed and so much I've been able to do and share as far as fashion shows, as far as vendoring and doing different events. And now focusing more on online yoga business and sharing medication and sound healing, Reiki, which is energy work. Even the energy I do holistic health and wellness is based in Kemetic tradition as well. So shout outs to Ra Sekhi Arts Temple, which is where I studied, which is based in Atlanta and the Kemetic Yoga School in Chicago under Yirser Ra Hotep. So YogaSkills Method. And I'm so thankful. I'm thankful to [inaudible 00:20:18], and I'm thankful to Queen Afua and all the Sacred Women who have led the way to healthy living and [crosstalk 00:20:28] Vincent Ferguson: Yes. Most definitely. Definitely. Now I know you live in Brooklyn, New York, right? And that's where my podcast is hosted in Brooklyn, New York. Shout out to Brooklyn. But now prior to the pandemic, most instructors like yourself and dancers, they would train their students in-person but as you know, New York was hit very hard and during the pandemic they shut all that down, so most of you guys had to pivot and start doing online instruction. How has that worked out for you? And are you still doing online? Carmen Carriker: I'm still doing online. It's been two years of online teaching. It's hills and valleys. It's been hills and valleys. Vincent Ferguson: Yes. Carmen Carriker: At the beginning I think that there was definitely influx, numbers going up everyone was at home and just needing to have connections so they were Zooming in, however, WhatsApp, whatever people could use to connect with me through private sessions, through small group sessions and group conferences. But as things have opened up in New York, it is slowed down. I also feel like teachers, as well as students, clients have experienced a little bit of Zoom burnout. I'm spending so much time online. I think that people need to take a break from it and do in-person things. So I'm glad that this summer I was able to go into schools so we were able to dance outside the playground areas, or I was able to teach in Central Park or Prospect Park. Do some outdoor or public space events. But it hasn't been easy because now there are a lot of restrictions. Carmen Carriker: There are a lot of restrictions in New York and based on your status of vaccination, non-vaxxed, you know, it limits who you're able to access and then who feels comfortable going back into spaces. So even depending on whatever your status is there are people who are just would rather do online. And then there was others who are very happy to be back in all the public spaces. It's a... I guess I'm a person that goes with the flow and I follow my intuition. So if I feel that something is telling me, no, wait a little while longer, and then open up more opportunities then I do that. If I feel like, okay, let me hold back. Maybe we'll do hybrid for a while, maybe we'll come in, do some online, you know? Vincent Ferguson: Yes, yes. Carmen Carriker: And to see how things go until before winter season. Vincent Ferguson: Yes. So I would imagine, well, online will be around for a while. Carmen Carriker: I think that it is now a way of life for instructors and it is now a way of life for, I think it's convenient in a lot of ways save a lot of money as far as transportation. I'm someone that boots around a lot and I found that by being a online for two years and not having to ride the Metro and taking public transportation I saved tons of money. Vincent Ferguson: Yes. Carmen Carriker: And the stress of traveling and commuting and coming in contact with so many people because it's a busy city, there's so much going on that can be drained alone. Vincent Ferguson: Yes. Carmen Carriker: So I found that I was more at peace, just kind of being in my own space and that I still feel that, but I'm definitely love being connected with nature. So you will find me at the beach teaching or just experiencing yoga meditation for myself out in the open and sharing it online. Vincent Ferguson: Yes. Most definitely. And we will also be sharing you online because we are going to be doing some Six Week Fitness programs again. And you'll definitely be one of our preferred instructors, as long as you have the availability we want you. Carmen Carriker: I can help with that. Vincent Ferguson: Now, this is my podcast, my program is called Six Weeks to Fitness. Okay. It's a subsidiary of my Body Sculpt of New York nonprofit organization. But if you had six weeks to get fit, what exercise activities would you do or recommend people do to get in shape in six weeks? Carmen Carriker: Well, I would say at first, look at your diet and come up with a food plan. You might want to consider fasting diet. Start with a fast, it could be a seven day fast juice just to clean your body out, just to help. We a colon cleanse out everything now, before you start your six week journey, you want to start off fresh and clean. So your body is rejuvenated. So I would suggest do a juice fast. And if that's new to you, you can start easy. Maybe you just cut out your carbs, cut out the heavy foods, the process foods. Only eat lean meats if you're eating lean meats and just gradually increase that. But I think that you should have definitely include healthy eating in your program and which you start the six weeks, have a calendar and then set up, have a meal prep for each week. Carmen Carriker: And then analyze, maybe do measurements to see where you are at the beginning of your fitness journey, see where you are and be kind to yourself, but do those measurements. Get a measuring tape measure your arms, measure your weights, measure your thighs and record that and then set up work workouts for each parts of the body. I know that's what I do. So I have a leg day. I have a arm day. I have ab day. I have, you know? Total body workout day, and then I'll have a day of rest. A Carmen Carriker: nd then that continues on for the full workout. I'd say it's easy to also have a buddy, have a fitness buddy. Somebody that can hold you accountable. Somebody call and say, "Hey girl, are you still doing your workout? Did you do your 25 minutes today? Or did you do an hour? Did you work out today or I'm about to do these workouts?" All right. Let's do a challenge today. Let's do 10 pushup." You know, whatever. 40 today. Whatever the challenge is, but I think it does help to have someone or have a group. It could be an online group or a group of friends or co-workers that will support you, say, "Hey, this is what I'm doing. I'm going to be working out for six weeks. My goal is to lose five pounds." And maybe even have like a money pot. So for every person in your group that loses the five pounds, they get $10 or something like that, or you do a gift exchange or something in a sense for people to really not only yourself, I know I've done it with my family members like my brother. Carmen Carriker: We did it with a group of friends and I found that it helped me and it helped them because we sometimes we were so busy and it's easy to forget, oh, I was supposed to do this today. Oh. Or I forgot like, or, you know, you might have a cheat day. Okay. I really want to eat, I want to have cupcakes today or whatever it is that you love, I'm a sweet lover. So for me vegan treats or something that you might see me eating vegan ice cream. So we all have a day that we might cheat, but just know that if you have a group or you have goals that you set for yourself, you look back at that, look at the calendar, the agenda that you set out for the workout plan that helps you kind of stay on track. Vincent Ferguson: Most definitely. Awesome advice. I appreciate that. I'm sure my listeners and viewers will take some of that into consideration. I want to touch on very briefly, the fact that in addition to all this, you are also an actress. Have you been in any shows and what's the plan for acting going forward? Carmen Carriker: Well, this was the first year that I was invited to the Tribeca Film Festival. And because of the pandemic, the festival was online. I would've loved to been invited to be on the red carpet for my first film festival as a principal dancer. But it was online. It was a Zoom call and wow, it was an amazing experience. Tessa Thompson was the lead actress in the film that I was a part of trying to remember the name of it, that's crazy. Vincent Ferguson: Oh, so that happens. Carmen Carriker: But it was a great experience just to work, to shoot. We were still filming, of course during the pandemic there's COVID testing and all that they had to be done. It was shot in Bushwick in a church so it was nearby as far as filming and I was a swing dancer in the film and it was a club scene. So the movie took place... It kind of went from, it was based off of a book and it was about the relationship that these two women had, they were black women, but they could pass for white. So it was about the challenges they faced in Harlem, these two women who grew up together, but they separated had two separate lives. They met up again, one chose to marry a black man had kids, the other chose to marry a European and there were race issues. And what ultimately happened at the end is that the truth came out and it was [crosstalk 00:32:41] Vincent Ferguson: I can imagine. Carmen Carriker: I just thought of the name of the movie. The movie is called Passing. So if you go on, I think Tribeka Film Festivals site information about those movies, I'm not sure because of the pandemic a lot of those movies have not... I don't know if they are going to be released. But during the festival you pay for a ticket, then you can watch all the movies online from your home, which is convenient. But dancing, it was a 14-hour shoot for three days. A lot of dancing, a lot of swing dancing. It was me and the 10 dancers that were featured in the club scene. We're all friends, we all work together here in New York. So it really is about who you know, because the lead choreographer avid dancer someone that I know assists in choreographer, someone that I know is from Ailey as well. Many of the dancers in the cast are former Ailey dancers, or professional actors, black performers in New York. Carmen Carriker: It was such a great opportunity. It was a well-paid gig at a time when we didn't have much work at all. Shows and events have been canceled so to have a big job like that happened before things went haywire like they are now I give thanks for that. Yeah had an opportunity to work on the movie Passing before that I was working right before the pandemic, which I guess now it's been two years, I was working on the Mandela musical. So choreographer from South Africa, musicians from South Africa they chose six dancers for the project to just set choreography for the future opening of the musical. Of course, with all of this happening, there have been so many setbacks, but at least I was a part of the creative process. So we were learning Afro beats, a fusion of Afro beat dance, modern dance, house. So it was a fusion, very rhythmic movement. So I worked on that project for, I think it was like three weeks. Vincent Ferguson: Three weeks. Nice. Carmen Carriker: Yeah. And that was the in-person. That was an in-person project we rehearsed in the studio full band. Everyone was there. It was before all this happened. That was the last project I did that was in-person. Since then I worked on another project this year with a cast, Swing Out, and Swing Out is now at The Joyce. So there was an audition process, they were seeking about 20 or maybe 18 musicians, singers, tap and swing dancers to partner up with a cast member for a residency program. And the residency program was for four weeks and at the end of the residency you'll have learned music or you've learned choreography, and then you're able to present it. And this is something that I normally would be so busy that I wouldn't be able to be a part of the residency because it would mean I would have to take off for my job, but with everything that was going on, my schedule was open and I was able to work and work with really great musicians. Really great choreographers and dancers. So shout out to the cast of Swing Out for those who are going back into theaters and on Broadway. Vincent Ferguson: Yes, Broadway. Carmen Carriker: Be [inaudible 00:37:08] so I'm honored that I was able to work with them in an online performance setting. Vincent Ferguson: Yes, yes, yes, yes. But that's okay. You've done so much though, Carmen in your young life and I'm so impressed, but what advice, or what words of encouragement would you give to other aspiring dancers and fitness professionals who's trying to get to where you are? What advice would you give them today? Carmen Carriker: Well, I'd say discipline. Discipline, know your craft. There are a lot I would say people who look good on camera and they create all types of online content, but the conditioning it takes to perform and go on tour is a very different beast. So if you're choosing to be a performer, a professional who gets paid for doing what we do, longevity, if you want to still be performing, and have a career and say, "Hey, I've been on stage and I've performed everywhere and it's been 25 years and I'm, knock on wood, injury-free. Vincent Ferguson: Yes. Yes. Carmen Carriker: That's very important to say that I've danced and had a career this long and I haven't had any injuries. It's conditioned and training and listening to your body. Because we live in an environment where we're being pushed. You'll be pushed to the edge. People are going to push you to use your talents to the last little drop. But what has saved me is knowing my body and knowing my limits, knowing when I need to rest, knowing when I need to take a break and having good rapport communicating properly. Because in this world, in this industry, the connections that you make stay with you. So if you have a good reputation and you're nice to the people that you work with and people know that about you you'll get referred for jobs. If you have a bad rapport, meaning that you don't show up on time you don't have good habits. Maybe you smoke and drink on the job, or you do other types of things and I don't recommend that everyone has their choice of what they do, but when you are in a professional setting, always be professional and be yourself. Don't try to compare yourself to anyone else because there'll be people that have 10 times better than you. Then there'll be people who are still learning. So I say it's easy to look at celebrities and to look at people that you see and like, oh my God, I don't have the best social media content. I need to keep going. I need to look at what's necessary in order for you to reach the goals that you want. Carmen Carriker: Look at someone that you admire. I admire Camille Brown she is one of my peers, we're the same age and to see her growth and her development from Ailey dancer to this choreographer who is setting major work on all of the Broadway shows right now, her consistency and her beliefs and her vision and her branding, or her work, having her own and company and not allowing anyone to manipulate or change her work is why she is where she is. Her commitment to sharing the black experience through dance, her commitment to sharing and making sure our voices are heard as people of the diaspora is why she's doing Corey and Best, why she's doing all these different or that she's being called for the job. Carmen Carriker: And when you get into a position of power in the industry, keep the people in your life who support you the most with you, because you're going to need that support because if you go into an industry and you become famous and you don't have anyone around you to support you, you are vulnerable to all kinds of stuff, and you don't have people fighting for you. So I would use the people that I admire, who are very successful in the industry. You look at their assistant directors, you look at who their assistant dancers are they are people that they've been working with. Carmen Carriker: The same 10 people or five people that they known 10 years ago, or 20 years ago are on their team, on their board of advisors. So keep the people close to you. That's my advice because I know that I don't have a big company like that, but when I do have that kind of business and flow and opportunity, I'm going to definitely reach out to folks like you, of course, who have provided a platform for me to be on and many others that I've worked with so that we can grow and build together. Because that's what it really is about. Vincent Ferguson: Yes, Yes. 100%. Love that. Love it. Carmen Carriker: Just live your life. Vincent Ferguson: Yes. Live your life. I'm trying. Carmen Carriker: Don't be stressed out and if you are stressed out, tell people about it, meditate, pray, have a spiritual, whatever your spiritual beliefs are, stay grounded in that because that also helps you keep a clear mind, a clear focus and knowing what your purpose is in life is also important. If you don't know what it is figure that out. And that could be a lifelong journey. We're all trying to stay on the right track. Vincent Ferguson: Oh, most definitely. This has been so uplifting and rewarding for me. And I'm sure it will be for my listeners and viewers as well, but where can my listeners and viewers find out more about Carmen Carriker? Carmen Carriker: Well, you can find out about me, you can go to my website which is crownsoulyoga.com. You can find me I have a YouTube channel at Carmen Kemetic Yoga and I'm on Facebook as Carmen Carriker. I'm on Instagram as crown soul fashionista or Cecil Kemetic Arts. But you can just look up my name, Carmen Carriker and Google Search me. I'm available, you'll see my businesses and you'll see my classes. And I'm open to working with everyone and helping us to live a more healthy, happy life. Vincent Ferguson: Yes, most definitely. Carmen Carriker on behalf of Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Carmen Carriker: Thank you so much for having me. Vincent Ferguson: And to my listening and viewing audience, I truly hope this program was informative, encouraging, and, inspiring and that you will continue listening in and watching our Six Weeks to Fitness program. And if you have any questions or suggestions for the show, please leave them in the comment section below and don't forget to subscribe so you don't miss any future episodes. And remember, let's Get Ready, Get Set, and let's Get Fit!

In this Episode of my Six Weeks to Fitness podcast, I explore the importance of motivation to help you achieve a healthy mind and body.  Did those extra pounds you lost prior to the pandemic, find you again?  If so, now is not the time to give up or give in.  It’s time to step out of your comfort zone and do what others won’t do in order to get what others won’t get.  Too often we give up right at the doorstep of success, but what if you had that extra motivation from people who have been there before.  What if you were to hear the right words at the right moment from motivational speakers that will help push you towards your goals. So you failed at your fitness goals, so what? That was yesterday, today is a new day.  Thomas Edison failed 10,000 times before he found the answer.  Have you tried even twice or three times before giving up?  My father told me many years ago, he said “son, nothing beats a failure but a try,” so each day I get up, I thank God for another day, I start trying, because I know that the race is given to the swift nor the battle to the strong but to the person that endureth to the end, and so today on this podcast, I’m doing something a little different and bringing forth 20 minutes of motivation from various speakers.  We all need a little kick in the rear sometimes to wake us up and keep us moving towards our fitness goals.  You see, life isn’t a sprint, it’s a marathon, and I know the importance of finding inspiration and motivation along the way to help keep you focused on your beliefs and goals and these motivational speeches may be just what you need to keep going, so, sit back and enjoy some of my favorite motivational speeches, and if you would like to hear more podcasts like this, just drop a comment and let me know. I would love to hear from you.

Mercedes De La Cruz is a Canadian born actress and model best known for her memorable and charismatic performances in more than two dozen television shows and independent films. After a successful modeling career, De La Cruz made the transition to a versatile supporting actor lauded as a great actress by the likes of Academy Award nominee, Sally Kirkland for her role as Carla, a savvy pregnant prostitute in Ramshackle Blues, De La Cruz was nominated for a best-supporting actress at the 2019 Vancouver Bad-Ass Film Festival. De La Cruz recently wrapped filming a co-lead in the feature Because You're Dead to Me. And also a movie called The Machine where she can talk a little bit more about while we have the interview. And the co-starring role in the Netflix series Made an extensive spiritual journey, led her to overcome an alcohol and drug addiction. Vincent Ferguson: Her in-depth study in A Course In Miracles led her to a massive change in her perspective and gave way to her being able to see energy on objects. This new development opened her eyes to energy work and set her on an even deeper mission. Health and fitness have always been a high priority for Mercedes as a classically trained ballerina for well over a decade, she is no stranger to a strict fitness regimen. She lifts weights, does circuit training, Yoga and Pilates, and when it comes to nutrition, Mercedes has always been interested in pushing her boundaries, everything from intermittent fasting to breatherianism or the Paleo diet to being a vegetarian. She is now a firm believer in being in communication with your body, giving it what it needs, and eating a lot less than we are used to. So let's welcome Mercedes De La Cruz to my Six Weeks to Fitness podcast. Mercedes how are you? Mercedes De La Cruz: Hi. Wow. I'm really good. How are you? Vincent Ferguson: I'm good. I'm good. Before we talk about fitness and spirituality. Let's talk also about your acting career. Mercedes De La Cruz: Sure. Yeah, absolutely. Vincent Ferguson: You started out as a model, a very successful one, and yet you transitioned to acting what or who inspired you to get into acting? Mercedes De La Cruz: Well, I actually, even before modeling, I was a dancer and I started on stage when I was three years old. And I really like performing, ballet was one thing, but performing just being up there and the crowd and the lights and the excitement and all the energy up there. I really, really wanted more of that. And I mean, I was super young, I was three years old. And so I've been on stage kind of ever since. So I wasn't actually inspired by anyone really specific to perform. I just kind of have always done it. And actually my boyfriend asked me this today. We were doing this fitness stretching class a little while ago and I was really flexible. And he's like, "Have you always been so flexible?" And I was like, "Well, yeah, I was a ballerina. And he was like, "Well, but before you were a ballerina?" And I'm like, "Well, there wasn't anything before." Vincent Ferguson: Right. You're a toddler. Mercedes De La Cruz: Yeah. I don't have any in-depth memories of what it was like before I was three years old. So it feels that same way with performing as well. Vincent Ferguson: Well, so you're actually doing what you believe you were born to do? Mercedes De La Cruz: Yeah, pretty much. And that's the funny thing, being a dancer... And it wasn't just ballet that I did. I did ballet, jazz, musical theater, song and dance, like whatever my dance school had. I didn't do tap because I heard it was bad for your knees. That was silly. I was always dancing and performing and I realized later on that it wasn't even really dance that I wanted to do. It was more the performing side, but it was my mom who really was like, "Oh, you're such a great dancer." And I wanted to make her happy and we do that as human beings. We want to please the other people around us and get approval. But I think if someone would have really asked me like, what I preferred I probably would have been acting a lot sooner. Vincent Ferguson: Really? A lot sooner. Mercedes De La Cruz: Yeah. I mean, not sooner than three, but rather than taking all those years of dance, I think I would have liked to get more into acting sooner than I did. Vincent Ferguson: But doesn't having that background in dance compliment your acting? Mercedes De La Cruz: Absolutely. I think there's a lot of major benefits from all the dance classes that I took and in that is discipline. Right. Vincent Ferguson: Right. Mercedes De La Cruz: Also, competence and learning about you, about your body as well. I'm not shy by any means, and I don't know if I would've ever been, but all the years of being on stage or being around that many people I think probably contributed to that as well. And then also listening. Right. Like being able to take direction. I think that was cultivated in dance. Vincent Ferguson: I know you were born in Edmonton, Canada, but you moved to Vancouver. Why did you move to Vancouver? Mercedes De La Cruz: To pursue acting. Vincent Ferguson: Really? Mercedes De La Cruz: Yeah. I've always worked really hard and I left home really early when I was about 13 years old was the first time that I left home. Vincent Ferguson: Really? Mercedes De La Cruz: Yeah. And I always had lots of jobs. I really wanted to be successful. And so I had part-time jobs and even through school, even when I wasn't living with my family, I always worked. And then I started a bunch of businesses and I had a home decor and painting company, and I had a marketing and promotions company and I was modeling and acting and traveling, and I was doing so many things and I was really spread thin. And I think because of that, and probably because I was drinking a lot as well I just wasn't feeling centered. And I felt quite depressed. And a close friend of mine, Robert Andrews, who had been a photographer actually, who's been taking my pictures since I was 17 years old, he sat me down and he was like, "All right, you're not happy. I can see that. What is it that you need to be doing? Or if you woke up every day and you were going to be doing something that would make you happy, what would it be?" Mercedes De La Cruz: And without even thinking, I was like, "Acting." Like, it was like quick. Vincent Ferguson: Quick. Mercedes De La Cruz: Quick answer. And he was like, "Okay, you got to move." And so I thought about two places that I could live in Canada where I would act and it would be either Toronto or Vancouver. And Vancouver was a lot closer. Vincent Ferguson: Okay. Mercedes De La Cruz: To Edmonton. Vincent Ferguson: Yeah. Mercedes De La Cruz: And I chose Vancouver. And so within I think it was three weeks, I got rid of everything pretty much that I owned and packed up what I could fit in my Volvo and moved to Vancouver. And I didn't know what I was going to do. I didn't have an agent. I didn't know anybody. I didn't have an acting class set up, nothing. I had no idea, but I just felt that's where I needed to be. And lo and behold, it worked out perfectly. Vincent Ferguson: Yeah. Most definitely. Now again, you stepped out on faith. Mercedes De La Cruz: I did. Oh yeah. Vincent Ferguson: Right. Mercedes De La Cruz: I do that a lot. Vincent Ferguson: Faith. And you had no agent. Okay. Mercedes De La Cruz: Nope. Vincent Ferguson: Nope. So did you have to audition for your first show, for your first movie? Mercedes De La Cruz: First things first when I got to Vancouver, this was before everybody had computers. Right. So I was going to internet cafes when that was the thing. Vincent Ferguson: Okay. Mercedes De La Cruz: And I doing up my resume at the internet cafe and I was looking for an agent and I was sending my resume to all these different agencies. And then you would have to audition for your agent. They would want to see what you were like. Vincent Ferguson: Yeah. Mercedes De La Cruz: And I mean, I was lucky. I'm ethnically ambiguous so I can play a lot of different roles. And that's definitely something that agencies would like to have. I have like a Hispanic look. I'm very mixed, so I can play a lot of different things. Vincent Ferguson: Yeah. Versatile. Mercedes De La Cruz: Yeah. Very versatile. And in Vancouver, there's very few Hispanic actors. So I did have a pretty big pick of agencies that I could go with, but still I had to audition for that. Mercedes De La Cruz: And in the beginning... I mean, I already had acting credits, I had experience. And I had been taking classes and I had already had a resume of work that I had done, but it was different. Like now I'm in a city where there's TV shows. Right. And I've never been on a TV show before. I didn't even know what that looked like. So I started doing backgrounds and for, I think probably two years, I did background work, which was great because it got you or got me to see how that all works. Vincent Ferguson: Right. Mercedes De La Cruz: Right. What everyone's job is in the production, the hours, and also just like the craziness of having to do the scene over and over and over again. And it's like Groundhog day, right. Mercedes De La Cruz: Not only that let's say it's a party scene and you're dancing at a club. Well, you'll have to do a take where you're dancing with music. Then you have to do a take with dancing without music, probably a few times. Then you have to do it again because you have this person's dialogue and then it's the other person's dialogue. And then there's going to be times where you're supposed to talk to the people that are around you. And other times you have to pretend that you're talking to these people because they don't want to have any sound. It's crazy. Vincent Ferguson: Yes. Mercedes De La Cruz: Yeah. So that was really interesting. And then of course, for anything that I was wanting to be part of it, definitely an audition process. I mean, I was new to the city. I didn't know the casting agencies. Mercedes De La Cruz: I didn't know of casting. I didn't know anybody. Right. So I was going in like completely blind. And I mean, even just to get to these places at the time... I don't think I had a car when I had first, when I first moved down there. Yeah. I don't know what happened there. So I was like taking the bus to weird places and getting lost. Vincent Ferguson: Yes. Exactly. By yourself. Mercedes De La Cruz: Yeah. Everything that happens when you move to a brand new city and you're young and naive, but it worked out great. Vincent Ferguson: Yeah. It definitely worked out. Mercedes De La Cruz: Now it's a different beast as you've been in the city longer, you know the people and it's not so scary. Vincent Ferguson: Right. Exactly. Exactly. But it's worked out for you in Vancouver. All right. Most of your success has been there, correct? Mercedes De La Cruz: Yeah. Vincent Ferguson: But I understand you're no longer in Vancouver is that a fact? Where are you now? And why did you move from Vancouver to where you are now? Mercedes De La Cruz: Yeah. All right. Well, where I am now is Belgrade, Serbia. Vincent Ferguson: Serbia. Oh my goodness. Mercedes De La Cruz: Serbia. Yeah. It's been a while wild ride. Vincent Ferguson: Wow. Mercedes De La Cruz: I didn't even really know much about Serbia until a few years ago. My, partner, my boyfriend, Mario Milanovich, he is Serbian born in Belgrade, but didn't actually live here. He lived in Germany and then Canada and sometime in the U.S. But about five years ago, he came back for some business and we had started to take trips here and we really enjoy it. The people are so welcoming. The food is so fresh. Like GMO, what? They don't have that here. Vincent Ferguson: Really? Nice. Mercedes De La Cruz: No, I mean, it's incredible. And the prices are like... Gosh, you go to the farmer's market and you get bags and bags and bags of produce and it's like five bucks. And the tomatoes are the size of like two hands. Vincent Ferguson: What? Mercedes De La Cruz: It's wild. Yeah. Beautiful. Vincent Ferguson: Really? Mercedes De La Cruz: So anyways, we had been coming back and forth for some time and really enjoyed it. And then when COVID happened, it was challenging in Vancouver. The prices are really expensive, property's expensive, my bills were really high and I wasn't working. So I found it quite challenging to sustain my regular lifestyle. And my partner really wanted to get out of the west. So he came out to Serbia and he persuaded me to come too. Vincent Ferguson: Yeah. Whoa. Yes. Mercedes De La Cruz: So yeah, I did kind of what I did in Vancouver I gave all my things away. I also had an energy healing business in Vancouver. I closed the doors of that. I gave everything, I owned away like all my clothes, all my accessories. I used to style shoot too so I had closets full of yeah, full of everything. And I gave everything I owned to friends and whatever else I wasn't able to give away I gave to charity. And I packed two suitcases and moved to Serbia. And I mean, I didn't know the language. I didn't have any friends or family here. I didn't know what I was going to do. I didn't even know if I was going to act. I was just, again, going on faith- Vincent Ferguson: Really. Mercedes De La Cruz: ... Yeah. And I said, "All right, universe. All right, God, I know that everything's always working out for me so let's just dive in and trust that everything that I desire is still going to be accessible." And then I'm just going to do it and so I did. And within like a month, I got acquainted with an amazing acting coach from New York City, Adam Davenport. Yeah. And he's a phenomenal human being. He's now my acting coach and publicist. And he started an acting school out in Serbia, believe it or not because he came to prep for a movie that he was doing and he is a phenomenal acting coach to begin with in New York. He won like to top 10 acting coaches in the region. So when he came out here, he thought, "All right, I'm going to start a school." So I joined his acting school and met friends that way and got acquainted with casting agencies. And lo and behold, I end up working on a Hollywood movie in Serbia. Vincent Ferguson: Really? Mercedes De La Cruz: Yeah. Vincent Ferguson: A Hollywood movie in Serbia? Mercedes De La Cruz: Yeah. Yes, in Serbia. I've been trying to break into the Hollywood scene for some time and I'd done some small roles here and there or whatever, but I would've never thought that coming to Serbia would land me a role in a legendary picture, feature film. Vincent Ferguson: Amazing. Mercedes De La Cruz: But it did. Vincent Ferguson: Yes. Mercedes De La Cruz: Yeah. Vincent Ferguson: I was just going to say, I was going to ask you, well, most actresses if they want to make it big, they'll usually travel to Hollywood. Okay. But you traveled to Serbia and ended up in a Hollywood movie. Mercedes De La Cruz: Yeah. Yeah. Vincent Ferguson: So, how is the film industry out there? Is it booming? A lot of opportunities for you? Mercedes De La Cruz: Yeah. Actually, it's fantastic. They really have a good foundation for productions to come here now. They have tons of crews ready to go there. The government is offering a tax incentive. It's also cheap. Right. The labor is inexpensive. Vincent Ferguson: Wow. I see. Mercedes De La Cruz: And it's not unionized out here. Vincent Ferguson: Oh, it's not. Mercedes De La Cruz: No, I know it's very different in Serbia. They didn't even have any agents here up until this past year. So even all the actors, they just represent themselves, which is something that is unheard of in the west. Vincent Ferguson: Crazy. Mercedes De La Cruz: Yeah. It's all who you know, right. So you end up knowing casting directors or casting agents and they will find their roles that way. And it's super unusual. But because of that the pay is very low typically for the actors out here. So when a production from, let's say, New York or Los Angeles comes here and they're paying bigger rates, it's a big deal. It's a big deal for the actors here. Vincent Ferguson: Yeah. I could imagine. Must be fighting to get a role. Mercedes De La Cruz: Yeah. But I mean, we always are anyway. Vincent Ferguson: It's so interesting though, because again, wherever you go you seem to land on your feet? Mercedes De La Cruz: Absolutely. Vincent Ferguson: And we're going to talk about that, but I know that you, again, after reading your bio and you've mentioned you are classically trained ballerina. I also understand you are a Miss Hawaiian Tropic as well as being a successful actress, but which tells me that you are someone who pretty much takes care of her body. And yet at one point in your life, you had a drug and alcohol problem. How did that come about and what steps did you take to kick that habit? Mercedes De La Cruz: Well, I've always been very good to my body and then also not so good to my body. And I think primarily... Gosh, like how did it start? I don't know. I mean, I think it first starts like, you're just a kid and you're having fun and you're drinking and partying with friends and then you get a little older and you're still drinking and partying with friends and then maybe your friends are getting out of that and you still kind of doing it. It was a progressive thing for me. There wasn't any specific incident where it was super traumatic and I wanted to escape. But I found as the years went on, I did use it for escapism. Like there's beliefs that were going on, maybe beliefs of not being good enough or worthlessness or lack, right. Mercedes De La Cruz: Or fear. And I think rather than having to feel those feelings, it's so much easier to just numb it out. And that's what I did. And I think also another big part of it was my lifestyle. I had all these jobs and some of them were in nightclubs and some of them were in lounges and bars. And some of them were like in party scenes. Like when I had that marketing and promotions company, I was putting on big events, traveling all over with other models. Even like with the Miss Hawaiian Tropic stuff, you're with other gorgeous women at parties and they're offering you whatever, drinks and drugs. And so, it's a party until it's not a party. Vincent Ferguson: Right. Exactly. Mercedes De La Cruz: Yeah, I think that's really what happened for me. But I think the longer that I drank and did those drugs, the more I felt those feelings of worthlessness. Like the depression would set in the next day. And for five days after, and I hated myself and I hated my life. And it would take for me to get like, "Okay, I got to get up, dress up, show up, get to the gym." Right. And I would do this cycle thing. Okay. So I party all weekend and then come Monday, I'm back at the gym. I got to get my body back and I started feeling better by Friday. And then here we go, party again on the weekend. So I think it was for me, I had to hit a place that was kind of like a rock bottom where I just couldn't do this anymore. And from that, I was able to make some changes, but it wasn't until I put the alcohol down completely that I could make any change. Vincent Ferguson: Okay. So you did this on your own? No one came to you. You didn't go to a drug rehab program, alcohol anonymous, anything like that? Mercedes De La Cruz: Oh my God. No, I tried everything. Vincent Ferguson: Oh, you did? Mercedes De La Cruz: Oh, sure. God, must've been nearly a decade ago now when I chose to quit drinking. I was like, "Okay, there's got to be a better way. Enough is enough." And I was on a spiritual path. I knew that there had to be a better way and I wanted to shift my perspective. And in that I went and stayed at a spiritual retreat center for three months. And I mean, it wasn't a rehab facility, but it was for anybody, anybody who wanted to make a shift in their lives. I started something that I sort of made up called the Yes Experiment where I would say yes to anything that came into my experience. Mercedes De La Cruz: And so if someone was like, "You should try this course." I would say, "Yes." "You should go to AA." I said, "Yes." "You should get a sponsor." I said, "Yes." So I did absolutely everything I could get my hands on. I've gone for silent meditation retreats. Like the Pasana where you meditate for 10 hours a day, 10 days straight, which is a hundred hours of meditation- Vincent Ferguson: Really? Mercedes De La Cruz: ... in 10 days. Yeah. And in that you can't talk to anybody. You can't look at anybody, you have to keep your gaze down. Yeah. That was interesting. I've gone and done like Ayahuasca ceremonies, probably 20 of them. I've gone and done like dark room meditations. I've gone for different sort of body work, energy work. Oh my gosh. You know what? I probably have a list of like 40 different things that I've tried. Vincent Ferguson: Really. Really. Unbelievable. Mercedes De La Cruz: I did not do it alone. Vincent Ferguson: Most definitely. I guess I have to wait for the book to come out right, on your life. Mercedes De La Cruz: Pretty much. Vincent Ferguson: Because I also know that you studied a course called A Course in Miracles. That book, that course was written by Marianne Williamson, correct? Mercedes De La Cruz: No. Vincent Ferguson: This is the original. Mercedes De La Cruz: Yeah. The original is not. The original is actually it was written by Automatic Writing and it was Ellen Schulman. And this was in the seventies and her and her partner, they were psychologists or psychiatrists. No psychiatrist, yeah, at a university. And at the university, it was really having lots of issues and it was going downhill and their faculty was really having a hard time. And her and her partner Bill Thetford, we're like, "Okay, something's got to give." And Ellen started hearing voices in her head. And the voices were saying, "This is a course in miracles, take notes." And at first she thought she was crazy and she didn't want to do anything with it. And she thought, "Oh my gosh, this sounds like schizophrenia." And being a psychologist, this doesn't sound good. So eventually as time went on, she eventually told Bill like, "Look, I got to tell you something. I'm hearing these voices. What do you think I should do?" And he was like, "Did you ever think of taking notes?" Vincent Ferguson: Yeah. Mercedes De La Cruz: Because that's what the voices were saying. Vincent Ferguson: That's good. Wow. Mercedes De La Cruz: [crosstalk 00:26:11] take notes. So she did, she started taking notes and went and showed him the next day. And as he read what she wrote he was like flabbergasted. It was the words of, and this is I mean, it sounds crazy, but Jesus. And specifically, she was an atheist Jew or something like that. So, I mean, this was not something that she was writing herself, but it was very old English, which is not the way that she spoke. But they ended up writing this whole thing. And it was seven years, it took them to write this book. And then there's the Course and there's 365 lessons one per day. And it's all about changing your perspective. And so the Course in Miracles was really transformational for me because, I was stuck in this point of view of believing these ridiculous beliefs about myself and with the shift of perspective you can start seeing how the things that maybe I thought at one time, maybe aren't true. Right. Yeah. Vincent Ferguson: So this has changed your life and your whole perspective on life? Mercedes De La Cruz: Absolutely. I mean, and that's where it started. There's different ways of saying it. There's tons of different books and even like Landmark Personal Development Program was kind of the first step that I had in that direction when I quit drinking. And the same thing, it's about shifting your perspective. And it's like, this is the story and this is what I made up about the story or what the story means about me. Right. And so it's that distinction between this is actually what happened, and this is what I feel happened. And when I can separate the two, I'm not a victim anymore. And when I'm not a victim anymore then I have control and I can choose the kind of reality that I wish to perceive or to have more of or to create. Vincent Ferguson: Hm. Very, very deep. Mercedes De La Cruz: Thanks. Vincent Ferguson: And I love it. Do you believe in miracles or do you believe that we create our own miracles? Mercedes De La Cruz: Well, I think both. I think a miracle and even in the Course in Miracles, what they talk about is a miracle is just going from fear to love. In our experience we oscillate all day long where we're in love... And when I mean love, I don't mean like romantic love, but just feeling joy, peace, freedom, all of that. And when we're in fear, we're feeling anything either than peace, love, and joy. So it could be annoyance. It could be when I say fear, not just fear of like the dog, but like fear of tomorrow, the future, the path. It could be heartache. It could be loneliness, like all of these emotions are all under the fear category. And so the miracle is being in a state of that and then being able to get out of it right and shift to that love state. And I think that's what we're doing all the time. Right. We want to spend more time over there. And when I'm over there, then I get to create more of that because whatever I'm focused on, I get more of. So it's simple. It's just not easy. Vincent Ferguson: Definitely not. But whatever you focus the most of your time and energy on that's what you bring out. Right. That's what you bring about. And it's easy to say, but it's hard to focus on what you really want. Mercedes De La Cruz: Well, yeah. We're so imprinted and patterned with this looking for what's wrong rather than looking for what's right. Vincent Ferguson: Exactly. Do you believe there is a higher power that directs your life? Mercedes De La Cruz: I definitely believe that there's a higher power. I don't necessarily think that it's directing my life. I believe that it's there if I want to take it. I believe I'm directing my life, but when I let go and relax and I trust then I can go with the flow. But because I have free will I can push away from that flow- Vincent Ferguson: Yes. Easily. Mercedes De La Cruz: ... anytime I want. Vincent Ferguson: Exactly. Yes. Yes. So true. So true. Now at this stage of your acting career and your life, how important is fitness? Mercedes De La Cruz: Wow. It's very important to me. Fitness and nutrition both are very important, but it's in a different way. I used to be a crazy gym rat, like I would spend three hours a day at the gym. And I'm that girl that like, if I'm supposed to do 10 pushups, like I'll do 50. Vincent Ferguson: Wow. Mercedes De La Cruz: Like I pushed myself so hard almost to a detriment because I didn't listen to my body for a really long time. And I didn't know how. I think as human beings, we were raised where our parents said, "Listen to me, I know better." Or the teacher says, "Listen to me, I know better." Or the doctor says, "Listen to me, I know better." Nobody said like Follow your inner guidance system. You know what to do." Vincent Ferguson: Right. Mercedes De La Cruz: Nobody said that. And because of that, we don't trust ourselves. We don't trust how our body feels. We don't trust these little bits of insight maybe, or intuition that we get. We don't know that we know. And so forever, I kept reading books about what I thought I should do for fitness or reading books about what I thought I should do about nutrition. And now I do the opposite, I do what I can and I do what lights me up. And with food, I eat what I want. And I don't mean it in a way of like, eat donuts all the time. But I used to have this point of view that I'm supposed to eat breakfast, lunch, dinner, then three snacks in between. And like don't eat after six and all of these things that we read or we heard, and that's fine and dandy, but like, that's not what my body's asking for. Vincent Ferguson: Ah, yes. Mercedes De La Cruz: Right. So it wasn't until I took food away entirely. I became a breatherian. Which a breatherian is somebody who sustains their life force energy by A changing your mind to what's possible in breathing exercises. And in that you don't have to eat food. I know that sounds wild, but I did that for half a year. Vincent Ferguson: Really. Mercedes De La Cruz: Yeah. And at first I thought, oh my gosh, there's no way that I'm going to be able to have any energy or whatever. And it was actually the opposite. Vincent Ferguson: Really. Mercedes De La Cruz: Yep. I had more energy than I had ever had before. I didn't need to sleep as much. And this is why, this is what they say. And I mean, I don't know the facts behind it, but what they say in breatherianism is that we use 80% of our energy to digest our food. Mercedes De La Cruz: So if that's the case and you get up in the morning and you eat, and then you eat lunch and then you eat dinner and then you eat before bed well, you're digesting all day long using 80% of your energy. That means that you're working on 20% energy all day. Vincent Ferguson: Wow. Mercedes De La Cruz: Well, how are you supposed to like drive your car, be creative, basic motor function, have conversations, like that's tough. Well, you take all that digestion process away and all of a sudden you have 80% more energy. So you can be more creative. Your body can heal throughout the day, rather than waiting for you to fall asleep when you're finally not eating. Things like that. So anyways, long story short, I wanted to throw that in there just to say, when I took all the food away and realized that these points of view that I had around... I mean, we were told no food or water for three days, you'll die. Right. Vincent Ferguson: Right. Mercedes De La Cruz: I think of a common "fact". Well, I've gone seven days with no food and no water and I wasn't thirsty or hungry and I could have went longer I was just bored. Vincent Ferguson: Oh my goodness. Mercedes De La Cruz: What I believe will then become my reality. And so that's why it's important to change your mind to what's possible. In doing all of that, I realized like my body will tell me what it needs. And because I took everything away, I could just start implementing what I needed. I wouldn't call myself a breatherian anymore. However, I might go a couple of days without eating and then maybe I'll go a few days with eating a lot. Or maybe I won't have breakfast for a while. Maybe I'll decide, I just want salad. But I just listen to my body and I give it what it desires and I don't have any problems. I feel light. I feel more energetic. Vincent Ferguson: Yeah. Mercedes De La Cruz: I have more energy to go out and... I started running. Like, I didn't think I was a runner. I started doing that. And I love working out. I love working out in the gym. I love heavy weights, but I don't go as crazy as I used to. I just do what feels good. Vincent Ferguson: And you listen more to your body. Correct? Mercedes De La Cruz: That's it. Vincent Ferguson: Amazing. Now you recently wrapped up filming, as I mentioned, a co-lead and the feature Because You're Dead To Me but you said you also wrapped up a movie called The Machine. Talk about that for a minute. Mercedes De La Cruz: Well, yeah. The Because You're Dead To Me is an independent film that we shot in Vancouver. And right now it's being sent to festivals. So we'll see what happens with that. And then The Machine is a Legendary Pictures, feature film from LA. And that movie is about Bert Kreischer. He's a comedian in the U.S. and you can actually watch his special on Netflix. He's hilarious. Vincent Ferguson: Nice. Mercedes De La Cruz: Yeah, he's a jolly dude that doesn't like to wear a shirt. So he's usually topless in all of his spandex. He just doesn't like the way it feels, he's so funny. And actually doing the movie, he wasn't wearing clothes for most of that. I mean the top, he had pants on. Anyway. Yeah. So he's a hilarious comedian. And he has a standup routine called The Machine. Mercedes De La Cruz: And what it's about is him in college taking Russian, which he actually thought was Spanish in the beginning, but is like that good of a student that he didn't realize. He wanted to get out of the class and the teacher was like, "Look, we need X amount of students for this to be a class, just stay in the class and I'll give you a C." And he was like, "Okay." Vincent Ferguson: Really. Cool. Mercedes De La Cruz: And she's like, "You don't have to do..." Yeah, "You don't have to do anything. Don't worry about like writing tasks. I'll just give you a C." And he was like "Score." So he took it. And after four years of Russian, they went on a class trip to Russia where he got involved with the Russian mob. And it's a hilarious skit that he does all about that. So for the movie it's about that. And then 20 years later, him and his dad get abducted by the Russian mob for things that they believe that he did 20 years prior. So it's Bert Kreischer and Mark Hamill plays his father who was Luke Skywalker. Vincent Ferguson: Mark Hamill. Mercedes De La Cruz: The original Luke Skywalker. Yep. And yeah, and I'm in that and I play his teacher. Vincent Ferguson: Nice. And you said you wrapped it up. So is it going to be released in a film or Netflix? How is it going to be released? Mercedes De La Cruz: Well, it's a feature film. So Legendary Pictures also did like Godzilla, The Hangover, they're a big production company. Yeah. I believe it's going to be a Hollywood blockbuster. I don't know when they're going to release it. I don't know. I don't know what's happening with that now that so many productions were probably put on hold because of COVID and maybe aren't released yet because all the theaters aren't back in running. I don't really know. Vincent Ferguson: Right. Right. Mercedes De La Cruz: But I do know that Bert right now is on tour with his standup. So he's probably promoting the movie and hopefully it will be out maybe by next year, I'm hoping. Vincent Ferguson: Yes. I hope so, too. It sounds great. It really does. How can my listeners find out more about you Mercedes? Mercedes De La Cruz: Well, you can check me out on Instagram. I'm Mercedes De La Cruz one. Also, you can look me up on IMDB and my IMDB link is on my Instagram page, also Facebook. But I post on Instagram a few times a week, at least. And I'm always talking about what I'm up to in my stories. And I make little videos here and there as well. And I post a lot of modeling pictures and people can reach me that way. I've also helped people out, when it comes to getting clean and sober, giving advice, whatever. So if anybody needs a hand with anything like that or just wants some advice, drop me a line. Vincent Ferguson: And they can do that via Instagram? Mercedes De La Cruz: Yeah. Vincent Ferguson: Nice. Well Mercedes De La Cruz on behalf of body sculpt of New York, that's my nonprofit organization, and Six Weeks of Fitness I truly want to thank you for coming on my show today. Mercedes De La Cruz: Thank you. Vincent Ferguson: And to my listeners, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. If you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.6weekstofitness.com or email me at [email protected]. And don't forget to subscribe so you don't miss any future episodes. Mercedes De La Cruz: Bye.  

Are you feeling tired and stressed with all that’s going on in the world around you? Well, you're in luck. Joining me today on my Six Weeks to Fitness podcast is Brooke Rozzie, a certified health and wellness coach, nutritionist and personal trainer with over 12 years of experience in the wellness industry. She is also the creator of the Balanced Body program, a program dedicated to supporting women in not only achieving their goals, but to truly transform their relationship with their body. So they could not only have the energy they need to keep up with their busy mom life, but to also feel good in their skin while doing it. Today, Brooke will provide some expert fitness and nutrition tips for you busy moms out there and, show you how to balance your body and your life. Vince Ferguson: Brooke, But before we discuss your Balanced Body program, tell my listeners more about Brooke Rozzie. Where did you grow up and what was Brooke's childhood like? Brooke Rozzie: Oh gosh. How much time do we have? So I grew up in Michigan. I grew up in a pretty great home. My parents were awesome. We all have our family stuff, right? I grew up with a brother with addictions. I was overweight as a kid, and I think that presented challenges in itself growing up. And I really learned fitness from a younger age. Around sixth grade I lost most of the weight by myself and I didn't know how to do it healthily. And I grew up watching my mom diet a lot of my life, talking poorly about her body. I'm what I call like the SnackWell generation, where everything was fat free. Brooke Rozzie: And that's the environment I grew up in. And so I developed some eating disorder tendencies in high school due to a lot of those things. Poor body image, the way I talk to myself and I really started to realize what I was doing as I entered my young twenties. But in your young twenties, like most females, a lot of my approach to nutrition was still like, "Is this making me fat or skinny? How is this making me look in a bathing suit?" It was never, "How is this making me feel when I choose this," and prioritizing my health until I lost my dad about seven years ago and through the trauma of losing him and the stress, I really started to see the wellness side of the industry and see how much other environmental factors in our life were influencing how we feel in our body. Brooke Rozzie: My body went a little haywire from it. My hormones went out of control. I developed Hypothyroid, and I was really forced into understanding how much my endocrine system and a lot of those things were playing a role in how I was feeling day to day. So, from personal experience, that truly transformed how I coach people and why I coach people the way I do, because I started to see how much other women were feeling similar ways that I had been feeling in my body. And after becoming a mom, I struggled with postpartum anxiety and I didn't feel like I really had any resources or understanding as to why it was happening. I've always been in the nature to ask why? Why is this happening? Not just accept "Oh, you just have it." But my question was always like, "Well, why do I have this?" Brooke Rozzie: It just came out of nowhere. So I really started to ask why and explore a lot of those things and when I started to see that there were so many different moms feeling the same way in their body and not understanding or getting the support, it really led me to truly developing the Balanced Body program that I coach and how I coach to it now because I really, obviously, I want women to feel good in their skin and achieve their goals and feel their best, but I really want you to just feel good when you're there. I tell a lot of my clients I don't care if you lose 20 pounds, if you don't feel good, I want you to feel good when you're there too. Vince Ferguson: And you mentioned, explain what that is to my listeners and how you dealt with that. Brooke Rozzie: So, Hypothyroid is essentially like, think of your master metabolism controller. Well, essentially if your thyroid is not functioning ideally, then we can pretty much assume that a lot of other parts of your endocrine system, meaning your sex hormone function and your stress responses and your gut health are not functioning the way that they should be either. So it really impacted a lot of areas in my life, my energy during the day, my anxiety, how I was able to sleep at night, foods that I was craving, my digestion. It impacted so many areas. I did go on a medication. I still take one now. I partnered with physicians to truly understanding the nutrition that I needed to be consuming to feel my best. Brooke Rozzie: And it really did gear me towards taking more of an individual approach with everything I do because the basic things that I was doing just wasn't working for me and I really had to learn that nutrition and workout were more than just the food that I was eating. It was how I was balancing the stress in my body and how I was moving my body to support the stressors and things that I was experiencing. Vince Ferguson: So do you feel that nutrition plays a major part in how you feel? Brooke Rozzie: A hundred percent. I try to explain it to people it's, the number one way available for your body to get nutrients is through your food. Our body is designed to receive nutrients through our food. Supplementation and things like that are amazing that we have options like that but we shouldn't have to rely on things like that. So you're your food truly, I always say, your food literally dictates your mood. Brooke Rozzie: If we're lacking nutrients, for example, like magnesium, we have 200 enzymatic processes in our body that need efficient magnesium to function. And when we're low, we have 200 enzymatic processes in our body that aren't functioning ideally because of it. So think of one little thing that all of those different nutrients we get through our food contribute to how our body functions day to day. Vince Ferguson: Very good. Good point. So when you speak to your clients, you go over, you go over what they're eating every day. I mean, do you provide a meal plan for them? Brooke Rozzie: I think of it less as meal plan and more of like foundational habits to build on. I truly start with, I think a few different things. We have our foundations and then we have our details and the details would be meal plans, macros, things like that, which can absolutely be beneficial but I always tell my clients, especially the moms, life is going to happen. And when life happen and your meal plan is not available to follow, what are you going to do? Brooke Rozzie: You need to have the foundations instilled so that you always have that place to go back to so that it's not like, I'm on the bathroom off. I'm being detailed or I'm in maintenance. And I think of it that way versus I want you to know what to do. But I always tell my clients, my role when you're done with me is to not need me. I ultimately want to work myself out of a job because I want you to know what you need to do because I cannot be with you for the rest of your life. You need to know why you're choosing the foods you're choosing and those things, and a meal plan is not teaching you that. Vince Ferguson: That's very, very true. So do you have free consultations with your clients before you take them on? Brooke Rozzie: Yeah, absolutely. Everybody I meet with, we start with a decision support call. We walk through, essentially I look at it as where are you at right now, where do you want to be and what are the holes in between that we need to focus on to get you there. And that's really what our decision support call is for. And from there it's, "Okay, here are the options and the things that I see from my experience and education that we need to prioritize with you and then these are the avenues we should go to do it." Vince Ferguson: So what does it mean to have a Balanced Body? Brooke Rozzie: It really means being in alignment with yourself. Balance is the marketing term. Balance is kind of BS. We're not really going to achieve balance, this ever, ever ending thing that we're always looking for, but we can find alignment. And especially as a mom or a woman, it's the alignment in how you're feeling mentally, the alignment in your mindset and how you're approaching things, your relationships, your relationships with other people and yourself. It's the alignment in what your workouts look like during the week when life happens or when you have an easy week, what does that look like and how do you do it? And it's the alignment with your nutrition choices for your individual body and what you need. And that's truly what gives you that balanced feeling. Brooke Rozzie: We have this expectation, that balanced means that we're never going to have struggles, we're never going to take a setback, we're never going to have life step in where we have to pivot. And that's just not the reality, but the alignment means that we're aligned in ourselves and we know how to pivot with it so that we can still feel the way that we need to feel. Vince Ferguson: So there's no cookie cutter approach here. Everyone is treated as an individual. Brooke Rozzie: Yeah. Even in my group coaching program, I'm giving you the foundations and the general guidelines, but I'm truly guiding you through how to take that and individually implement it too. Vince Ferguson: And again, you said that you don't want someone to be dependent upon you, you want to basically have them be free of you after a while once they able to go out on their own and do what they need to do. And once you give them the information that they need, do you want them to be able to be independent of you? Brooke Rozzie: Yeah. I tell my clients, I'm like, "I love you. It's not that I want to not work with you but I haven't done my job if you need me forever, you haven't learned anything." Vince Ferguson: What are some of the causes, Brooke, for an unbalanced Body? What can contribute to that? Brooke Rozzie: Well it depends on where we're feeling out of alignment, but it could be, a lot of times, especially a mom, when we've had a kid, we try to put this expectation on ourselves that we need to be able to keep up with and do what we used to do before we had kids. And we don't take a step back to see, we all have this capacity in our day. And one, as a mom, like the whole "It takes a village," type of a thing, the village has disappeared in modern motherhood. It's just not there anymore. So we need to remember that we only have a certain capacity and we try to give so much of ourselves to other people. And self-sacrifice is like badge of good motherhood, and it's not. It's not true. Brooke Rozzie: But alignment really, truly mean that we recognize our capacity and we know what that is and we prioritize ourselves in that capacity. And let's say before kids you have a cup of water, you have more capacity in that cup of water to add more on your plate, because you don't have a human relying on you for something. But now that you're a mom, it doesn't mean you still can't be effective and good with the things that doing or prioritize yourself. It means that we need to set healthy boundaries on what our capacity is and what we're able to take on because a lot of that capacity has been taken up by the amazing thing that we have in our life, but it is taken up. So we need to, a lot of times, set those healthy boundaries that are taking away from us, being able to show up feeling our best so that when we feel our best, we can show up our best for our kids, for our spouse, for ourselves, because that's really what it feels. Vince Ferguson: Do you believe that moms put too much stress on themselves trying to be perfect, trying to be all things, all people? Brooke Rozzie: All the time. We have this guilt, this mom guilt of, if "I don't do this and I'm failing," or, "That person needs me, I should be able to give more of myself to them." Like, "Oh, my kids needed this, it's just easier. If I do it." We're putting way too much on ourselves. One of the best things that I learned was don't do for your kid what they're capable of doing for themselves. And we try to instill that with our kids. And a lot of it is not because I'm not going to be here for you to do things but I want you to learn to be self-sufficient. And as a mom, we try to take that over a lot, not just with our kids, but with a lot of people. We want to be needed, we want to help people. It feels good to help people. And there's nothing wrong with that, but we can't help people when we're not able to help ourselves first. Brooke Rozzie: And we overextend because we feel this guilt, but truly, I always ask my moms "Who's story is that? Why are you feeling that guilt?" You need to check back in with yourself of like, "Hey, where is this guilt coming from? If I don't help this person, why am I feeling guilty around that," type of thing. And sometimes it can be other people's expectations of us and our feeling the need to need it. It can be our expectations on ourselves and it can be, like what I said, what we used to be able to do and thinking we should be able to do that and not recognizing, you know what, what my life has shifted. And people sometimes can expect that we're going to be the same person as we were before we had kids and it's okay to acknowledge that you might be the same person, but your priorities have changed. And that's okay. Vince Ferguson: What kind of stress does it put on a relationship though, between a husband and a wife, when she realizes that she can't do everything that she used to do, or she has to change her way of doing things? Brooke Rozzie: That's so true. It's the boundaries and it can bring resentfulness. It's very common. It can feel like you're the one doing everything. I've gone through this in my own relationship with my husband. Sometimes you feel like you need to be the rescuer, you need to be the one to fix it instead of having the, "What? This was your responsibility, you need to handle this." I think after our first, my husband and I really struggled with that one, and it was more so we really needed to set boundaries and priorities of who was handling what. Brooke Rozzie: A lot of times, women, we try to handle everything. We think that certain things in the home should be our responsibility but my husband and I really approach it as, we're a partnership. We both are working inside and outside the home. We're a partnership and how we handle this. We're equally parents in this. One of us has our strengths over the others with certain things and we try to capitalize on that where I am very type A organized. So I handle the bills and the appointments and those kinds of things. I say I handle the mental load of our home, my husband handles the physical load of our home and he handles the laundry and the dishes and those kinds of things. Brooke Rozzie: But it really took a learning process to work through that. And it took me setting the boundaries of, "Okay, you know what? The laundry is not done. It's overflowing." Instead of getting resentful and take it on myself. I had to start saying to my husband, "Hey, the laundry is not done, we're not doing this until that's done," type of a thing. And you're not parenting But you're partnering in it. Vince Ferguson: Good point. But I wonder how hard is it, when you're speaking to your clients, knowing that they have a partner here, how hard is it to get through to them that now it really is a partnership because I think women have a tendency of taking it all on themselves and the partner is more than willing to let them do that. Brooke Rozzie: Well, of course, right. If somebody is going to take on your stuff, we would all be like, sure, take it away. I would not- Vince Ferguson: Exactly, take it. Brooke Rozzie: Yeah. Who wouldn't take advantage of that. But it's really the communication and it comes down to a lot of times we expect, especially as a woman, we think of things totally different than a man. And we have to be okay with that. A lot of times we think like, "Well, he should think of this the way that I do or he should do this." our brains are just not wired that way at all and we need to like recognize that sometimes guys literally communicate differently in many different ways and we need to acknowledge that our communication to them shouldn't be the expectation that they know what we need but it's the sitting down and having the conversation of, "Hey, I need you to understand when you're not keeping up with this, it's impacting me in this way," and not coming from a place of anger or feeling triggered or anything like that, it's coming from a place of like, "I know you're not intentionally doing this, but this is how it's impacting me." Brooke Rozzie: And I think when we understand how our actions are affecting somebody else, we can come from a place of support more than when, it's very common nature and I'm not always my best self either but we all can sometimes show up as like attacking or upset versus the, take the step back and have that true communication. So I always say, whether it's your goal or food in the house or roles around the home or those kinds of things, it's so much better when you can come from, I call it your green, yellow, and red zone, that's one of my coach calls it. When you can come from that green zone to say, "Hey, I need you to understand that eating this way is really important to me because it makes me feel good. And when I feel good, I show up better as a spouse to you as a person to myself, as a mom to our kid," and having those real conversations where we have to be a little vulnerable, because then they can understand where you're truly coming from. Vince Ferguson: Wow. That's a very intense topic too. I mean, I think we go even further into this. Brooke Rozzie: Yeah, and we want it to be easy, right? We want those transitions to just be easy. And sometimes when we fight it, we create this resistance around it and that's where we get stuck and we stop. But we have to understand that we're changing habit, we're changing narrative, we're changing pathways of how we do stuff. It's not going to be easy for that stuff to happen, but it's going to be so worth it if you can work through those things because ultimately you can either feel uncomfortable where you are or you can feel uncomfortable going through those transitions to get to where you're truly wanting to be. Vince Ferguson: Good. Excellent. But now I have an even tougher question for you, but I'm sure you have the answer because you've worked with clients. What if you dealing with a client who does not have a partner, just a single mom who has to do so much and whose mother and father to her kids. What do you tell them? Brooke Rozzie: Oh my gosh, I have so much for single moms because you have so much on your plate. And gosh, the days that my husband's gone, I'm like, "Oh, thank God you're back here." But it's really prioritizing. I do have girlfriends that are single moms and they balance a lot and they have partners that are not in the picture at all. And we sit down and it's just, "Okay, what are your non-negotiables?" And be flexible within what that non-negotiable is. So your non-negotiable could be movement, but be flexible about what that movement is. Maybe you can't get a 45 minute strength training workout in that day, but could you put the kids in a stroller and go on a walk? You couldn't do that. But maybe be flexible on what that is, but non-negotiable on the fact that you're getting movement in. Brooke Rozzie: It could be a non-negotiable that we eat healthy food in our home, but you know what, I don't have any food prepared so I'm going to be flexible on where the source of that food is coming from. Maybe we're ordering it out or I'm picking a couple of things up from the store instead, instead of grabbing fast food or something, I'm, non-negotiable that I'm eating healthy food, but I'm flexible in the approach that we're taking to do that. Vince Ferguson: Now with your clients, I know you talk about nutrition, but you also talk about exercise, correct? Brooke Rozzie: I do. All my programs include tailored workout, for you at home or gym, whatever is best. I work with people across the country, so it's more virtual action. So it's all done through an app and it's all tailored to what you individually need and you have access to me through it, coach you through, make pivot all those kinds of things through it. Vince Ferguson: Okay. So your business is pretty much via what, Zoom? Brooke Rozzie: Yeah. I'll make coaching appointment with private clients via Zoom. And my group coaching programs, we do Zoom coaching calls. I have a community group with everyone where, in an app, we're all interacting with each other. I made the pivot, one, because of the pandemic, but two, it really gives mom the flexibility that they need to not have another appointment on your plate that you have to get to. It really gives you more flexibility to make it work. Vince Ferguson: Oh, definitely. But also you have a wider audience. Brooke Rozzie: Yeah. Vince Ferguson: Because I mean, not only in this country, you can meet up with people in other, not only time zones, but other countries as well, like Ireland and Sweden or Poland, whatever, which is amazing. The sky's the limit. Brooke Rozzie: Yeah. Some of my clients are in Canada. Some are here. That's where I'm at right now, but it's cool for me to, to like learn how other countries do things too, and have to be flexible with that. It's pretty awesome. Vince Ferguson: Definitely. Now, what type of packages does your Balanced Body program offer? Like, six weeks, 10 weeks? Brooke Rozzie: It's 24 weeks. It used to be 12 weeks for the Balanced Body program, but I really found that 12 weeks was not enough time for you to leave me truly feeling good and ultimately, I said that's my goal. So 24 weeks is really enough time where we really can prioritize and make sure that these things are instilled as a habit for you. You've gone through life with it, you've gone through a couple of seasons with it so we can make sure that you've had the true support that you need to leave it not needing another program again. Know what you need to do. Brooke Rozzie: I do offer a graduate program to my clients when they're done, where like they can keep me at an arms with distance and still have programming done for them if they choose but they don't need to. It's really up to them at that point. The program is 24 weeks. We emphasize hormonal health and how it's impacting how you're feeling, nutrition, you have tailored workouts done for you. I have guest expert coaches that come in from like hormonal health to mindset coaches to maternal mental health that speak through the program as well. And then everybody gets access to me via Voxer or like voice texting throughout the program too, as well as bi-weekly coaching calls with me. Vince Ferguson: And you've been doing this now, this program now for how long? Brooke Rozzie: A year. Vince Ferguson: A year? And it's been doing quite well. Brooke Rozzie: It's been doing awesome. I used to only do private coaching and I still do private coaching for select clients, but it's truly my favorite thing to deliver because it's all encompassing. It's the program I really wish was there after I had our first, because I didn't know what I didn't know about being a mom and it's the program made for moms because there wasn't a lot of things out there for that. Vince Ferguson: Isn't that something, if you only had this program that you put together for you, yourself, when you had your first kid, it would make all the difference, but obviously there's a need for it, there's a market for it and you, and you're filling it and that's a great thing. How many kids do you have? Brooke Rozzie: I have two. We have a three-and-a-half-year old and a one-year-old. Vince Ferguson: Wow. So you're busy. Brooke Rozzie: Yeah. It's a little chaotic in our house. Vince Ferguson: Yes, exactly. Now your sessions though, your packages, is it once a week that the client sees you? Brooke Rozzie: It depends. If they're in the Balanced Body program, the group coaching program, then they get bi-weekly calls with me and then if they're doing private coaching with me, private coaching is if somebody wants a little bit more accountability, support, a little more hand holding, or they just don't like a group setting, I do have a private coaching option and the private coaching clients do meet with me weekly. Vince Ferguson: Okay, great. Now my podcast is Six Weeks To Fitness. So let's say, what would you recommend a busy mom to do if, if she wanted to see results, at least getting to where she wants to be. Let's say if it's a weight loss, she just wants to feel overall better about her body, about her life, what nutrition advice would you give this busy mom for six weeks to see and feel some improvement. Brooke Rozzie: Yeah, that's a really good question. So in six weeks I generally say, "Don't put pressure on yourself but think of the simple things that you can shift that will make a massive difference." The foundation's always not at the most because those are truly what keep us sustained and where we need to be. So I always say like, let's look at the areas that you're like missing the boat right now. And let's prioritize that and each week focus on one to two new things. So one week it could be aiming for half of your body weight in water each day and then the next week it could be prioritizing protein with each of your meals and then the next week it could be moving your body for 30 minutes a day and then we're just building. And then at six weeks you have six different habits that you've implemented and you're in a totally different place in six weeks just from implementing one new thing each week through that time. Vince Ferguson: But when it comes to nutrition, are there any types of foods that you recommend that they start eating as opposed to other types of food? Brooke Rozzie: Yeah. I always say one, whole real foods, they're going to keep you the most satiated and deliver you those nutrients that we talked about that you need. So start with assessing, looking at how much of your food is coming from whole food or packaged food and try to aim the first week for 80% of your food to come from whole food sources. And then look in the detail of what that food is. So on your plate, you should have a protein, an adequate protein source palm to maybe a hand size. If you're eating three meals a day, you should have about a fish size serving of good fiber carbs on your plate. Some veggies I generally say should take up like half of our plate and then some fat. We need to have an adequate fat in there, especially as women to support our hormonal functions. Brooke Rozzie: So what you can do is week one, look at the whole food. Week two, prioritize that protein with each of your meals. Week three, make sure you have a fibrous carb with each meal. Week four, make sure you have the veggie and fat with each meal. Week five, start to tune in to what sources. Are we eating more organic sources? Where are we getting those from? And then in week six, start to look at, "Okay, how much water am I taking in?" Start to up your water intake a little bit more. They seem so simple, but they can make a massive difference in how you're feeling. Vince Ferguson: Most definitely. Brooke, how can my listeners find out more about you about a Balanced Body? And do you have a website? Do you have the social media that they can follow? Brooke Rozzie: So Instagram is probably where you're going to see me the most. So it's @Brooke Rozzie, R-O-Z-Z-I-E. And my program is open right now. So the Balanced Body start September 13th. So they can come join. If they have questions, they can come ask me there. Just shoot me a DM and we'll share. Vince Ferguson: That's awesome. Now, Brooke, do you also have a podcast? Brooke Rozzie: I don't. I had started one. I thought about it and I'm back to the drawing board on what I want it to be. So pretty soon, I might. Vince Ferguson: Yeah, I would imagine you will because you articulate your program so well and I think that it would be another benefit, another asset of yours to have that. You'll reach even more people and that's what you want to do. That's what you're doing. Brooke Rozzie: Yeah. I love podcasts. I think they're an amazing way to get information. I need to, well, one I'm looking at my capacities, just like I coach my clients of like what I have capacity for, but it will be there. It's just a matter of when. Vince Ferguson: That's impressive. You're right. You don't want to put more on you than you can handle right now, right? Brooke Rozzie: Yeah. Yeah, absolutely. Vince Ferguson: There you go. I'm sure you tell your clients that we become overwhelmed trying to do everything, be all things, all people and you don't have the capacity for it. Brooke Rozzie: I practice what I teach. Vince Ferguson: What advice would you give to moms now who are busy, struggling, trying to make it happen and need some encouragement. Brooke Rozzie: One, give yourself grace. You have so much that you take in a mental load and a physical load day-to-day. So you have to give yourself grace on what you're actually doing. We always feel like it's not enough. If you sat down and made a list of the things that you were doing day to day, you would be shocked. And then I always say, talk to yourself the way you would talk to your daughter. And if your daughter says that she needs a break or she's feeling exhausted or run down, what would you say? You would tell her to chill but somehow we tell ourselves, we have to push harder, we have to do more. Give yourself a break. It's okay to take a step back and assess and you don't have to be everything to everybody. Vince Ferguson: Awesome. Give yourself a break. You don't have to be everything to everybody. Chill. Brooke Rozzie: Yeah. Vince Ferguson: Love it Brooke. Brooke Rozzie on behalf of Body Sculpt of New York, that's my nonprofit organization and Six Weeks To Fitness, I truly want to thank you for coming on my show today. Brooke Rozzie: Thank you. I love being on here with you. So thank you for having me. Vince Ferguson: You a wonderful, and to my list of those, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our six weeks of fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks To Fitness blog at www.6weekstofitness.com or email me at [email protected]. And don't forget to subscribe so you don't miss any future episodes.

Could our gut bacteria play a major role in the prevention, and treatment of disease? Dr. Christine Bishara has been studying diseases for over 20 years.  She is the founder of “From Within Medical”, a medical wellness practice in New York City, that places emphasis on the mind-body and gut-brain axis to prevent and manage disease.  Dr. Bishara discovered that the connection between these systems plays a significant role in disease prevention and management but it has not been adequately addressed. COVID-19 and Children Dr. Bishara recently published an article on the role of gut and probiotics on immunity and COVID-19.  She shared that through research her team discovered that children have healthier guts than adults.  This is due to the level of gut bacteria called Bifidobacterium.  This type of bacteria decreases as we age.  Dr. Bishara believes the reason children were less affected by COVID-19 is because of the levels of Bifidobacterium in their guts. Although Bifidobacterium levels decline with age, in one particular study she cited, Bifidobacterium levels were found to be higher in Italian and Japanese centenarians than in the younger elderly population.  Upon further research and study of centenarians in other countries, it was found that their diet and lifestyle played a major role.  They were mostly vegetarians and for exercise they would walk over 30 minutes per day on a regular basis. Dr. Bishara went on to say that the importance of our guts to prevent disease is nothing new.  According to the Greek Physician and father of modern medicine, Hippocrates, “all diseases begin in the gut”.  He made this statement over 2400 years ago. Dr. Bishara believes that the Standard American Diet (“SAD”), is what’s destroying our immune system.  In a recently published article on the CNN website titled “Poor diets threaten US national security — and it's serious”, it stated that “46% of adults have poor quality diet and 56% of children and these numbers are highest in the minority, rural and low-income communities.” The article went on to say that “diet-related illnesses are harming the readiness of the US military and the budgets of the US Department of Defense and the US Department of Veterans Affairs. Seventy-one percent of people between the ages of 17 and 24 do not qualify for military service, with obesity being the leading medical disqualifier,” citing numbers from a 2018 report.  Why isn’t there more focus on the Immune System Dr. Bishara doesn’t know why the media or society as a whole isn’t shining a light on our immune system.  She believes that the focus should be on prevention rather than treatment.  She also believes that people want a quick fix and that we should go back to the basics, which is our food. She also believes that a good place to start boosting your immune system is by taking a probiotic. Probiotics are live microorganisms that provide health benefits when consumed, generally by improving or restoring the gut flora.  You can find large amounts of Bifidobacterium in probiotics. Dr. Bishara went on to say that while she recommends we take a probiotic, there is nothing better than prebiotics, which is when we consume more fruits and vegetables, cut back on the high processed foods and eat more organic foods.  If we did all these things, we wouldn’t need a probiotic. The role of Vitamin D to support the immune system I recently interviewed Dr. Joel Gould on my show.  Dr. Gould suffered from Sleep Apnea and Crohn’s Disease.  Through his research, he discovered patients with Sleep Apnea usually have low levels of Vitamin D, so he increased his Vitamin D intake and not only did his Sleep Apnea go away but so did his Crohn’s Disease.  He also stated that 96% of the people who died from COVID-19, had low levels of Vitamin D in their bodies (20% or lower).  Dr. Bishara agrees with Dr. Joel Gould on the importance of Vitamin D to our immune system and how it plays a major role in our intestinal health. During the early stages of the pandemic, New York City was considered the epicenter.  During that time, Dr. Bishara noticed that the majority of COVID-19 patients had a BMI over 30%, which is considered obese.  Dr. Bishara believes that COVID-19 is a disease that attacks our immune system.  Dr. Bishara’s advice to parents is to “invest in your health and invest in prevention versus treatment.”  Dr. Bishara’s practice is located in the flatiron District of New York City.  You can contact Dr. Bishara on Instagram and on Facebook @drchristineb or on her website at www.fromwithinmedical.com. To receive the full impact and insight from this very informative interview with Dr. Bishara, please listen to the entire episode., and if you would like to listen to future episodes like this one, please visit www.6weekstofitness.com and subscribe, so you don’t miss any future episodes.

Moses Sistrunk Jr., also known as Coach Moses is a Harlem born enthusiast of the sport of fencing, since 1991.  His dedication to the sport began at Our Children's Foundation, Inc., a nonprofit organization that serves the Harlem community with afterschool and summer programs. It was here where he met Coach Witold Rak who was the fencing instructor at the time. Since 2012, Coach Moses has been running his own program called Inner City Fencing, which is a program that uses the sport of fencing to develop lifelong skills in young people from underrepresented and underserved communities, throughout the New York metropolitan area. At present, he is developing a nonprofit organization called Inner City Fencing Initiative, Inc., that aims to increase the physical and financial accessibility of fencing across the New York City area.  He works with local organizations, such as my nonprofit organization, Body Sculpt of New York and others to help expose more young athletes to the sport of fencing. Coach Moses goal is to raise the funds, to make programs such as these, consistent and reliable for students in all areas of underserved communities. This is his way of continuing his passion and giving back to the community through the sport of fencing. And I'm thrilled to have Coach Moses on my Six Weeks of Fitness podcast. Coach, how are you today? Coach Moses Sistrunk: I'm doing great. How about yourself? Vince Ferguson: I'm Good. I'm good. Thank you so much for coming on the show. But before we talk about your program, Inner City fencing, tell my listeners, where did you grow up and what was your childhood like? Coach Moses Sistrunk: Well, I actually grew up, since January of 1980, in what you call Grant Housing, right on 125th Street. So, I've been there for over... I would say 30 years right now, that I've been in that area.  I have a younger brother. I had a pretty good childhood. My father was always active. He always had us going out there doing different activities and stuff. He'd always make sure Saturdays and Sundays, we were out there doing some type of activity. He did not want us sitting around the house. So, I was always active. And my mother basically, around the age of 11, 12 years old, actually 11 years old... I actually remember it. November 5th, 1989, on a Tuesday. Yes, I remember this. I came to Our Children's Foundation and that became a blessing to me because it was right across the street from my house and I did all types activities. Fencing was just one of the activities I did. I used to do ballet, tap, martial arts, African drum class, sign language. So, I got exposed to all those activities at a very young age and it just exposed me to different things. So, I was very fortunate that my mother brought me here and I've been here ever since. So, we're talking about nearly 32 years of me being exposed and working for Our Children's Foundation. Vince Ferguson: Wow. And that's all basically in the community of Harlem, correct? Coach Moses Sistrunk: Yes. Vince Ferguson: Wow. So, where did you receive your training to become a fencer? Was it there? Coach Moses Sistrunk: Well, I learned to do fencing here, but what ended up happening was, back in 2000, I pretty much... Unfortunately, around this time I suffered a tragedy. My girlfriend had just passed away from cancer and I was there when she passed away. And so, what ended up happening was my coach used to come and visit. And he recognized me. He was like, "Oh, hey, I remember you. You used to be that skinny runt that used to be all around fencing." So, I was like, "Yeah." So, he remembered me and he literally brought me to his place that he had just remodeled, because he has a fencing club in Queens and he used to let me come by and just practice around. So, I would come by, do a little fencing. And they actually had fencing here at The Foundation at the time. I was a junior counselor here at The Foundation. So, the guy that originally was here... I don't remember his name at all... He left. And then, my boss at the time, knew my fencing so he said, "Hey, how would you like to teach fencing?" And I looked at him like, "But I don't know how to." Before I could finish the sentence, he said, "You can make 25 an hour." I will find a way how to teach fencing because I never made 25 an hour in my life. So, and that's how I got exposed to it. And then my coach, what he would do is he would have to go to coaches conferences. Like this was all like a whole other world of fencing to me, as being an instructor. So, and this is under the United States Fencing Coaches Association. And so, I was under them since 2006. I had no idea what I was looking at. No idea what they were talking about. He'd just kind of plop me there and he said, "Get to know your.. Get to know..." He promoted me literally. And I'm like, "Why are you promoting me? I have no idea what I'm doing." But he saw me as a fencing instructor and that's how I got exposed to fencing on that level and teaching it and exposing it and learning more stuff about it. Vince Ferguson: Now, you mentioned something about your fencing training. Tell my listeners more about training and certification. Coach Moses Sistrunk: Well, my certification... I got what they call an Assistant Moniteur in 2010. And this is under the United States Fencing Coach Association. It's a non-profit organization. And basically, what they do is they realized in the past, most fence instructors, we grew up under an instructor. And so, we were grandfathered in, as far as instruction. Now, what they're doing is they're making sure that you're getting continuing education. You get actual lessons so that you can become a better instructor. So, they teach us how to do warm up, stretches, just things so that you make sure that you're teaching fencing in a safe environment. And they want to make sure that if you run a club that you know what the ins and outs of running the club are and how to deal with that. So, you have different training on that. And they also have training on the different disciplines, the different weapons. So, that's what they do. And they do it every year. Now, since COVID, they've been doing it virtually, but every year we have a training and I'm also a member of the association as well. So, I got my certification as a foil instructor back in 2012 and passed. So, we do all practical and I would say, multiple choice. So, you do a written multiple choice and you have a practical exam. And they touch on both. Vince Ferguson: Which is hands-on? Coach Moses Sistrunk: Yes. Yes. Vince Ferguson: You said foil. Exactly what is that? Coach Moses Sistrunk: Foil is just a flexible weapon. The one that I use has a rubber chip. It's a practice one, and it's 110 centimeters long and very flexible. And the target, is what we call a vest target. So, no arms, no legs, just the stomach, chest and back. And the new rule is, part of your neck. Vince Ferguson: Oh, really? Wow. Wow. Now it sounds like you're always being upgraded. You're always training. You're getting educated more and more on fencing each year, which is great. And it also sounds like they teach you the business of fencing too. Coach Moses Sistrunk: Yes. Yes. When I last went to the conference in 2018, we was at the University of Las Vegas, Nevada, and for seven days, seven straight days, we were training in our discipline. So... Vince Ferguson: Wow. Coach Moses Sistrunk: And yes, that's how they do it. And also for us, you would think, for a person like, you do this from nine in the morning to five in the evening, you would think that's a boring job, but for us, part of it is verbal. And part of it is us getting a group lesson from the instructors, teaching us better ways of teaching fencing to the kids or to our students, whether it be to a younger child or older adult. Vince Ferguson: Oh, okay. Excellent. So, you teach kids and adults. And I do know that. Let me just be perfectly honest with the listeners. I know that, because for approximately 12 to 15 years, I've known you and you participated as one of my only fencing instructors for our annual Children's Sports and Fitness expo here in New York. And I will say, out of the 30 activities that we present at this event, fencing was by far the most popular. But what is it about fencing that makes it so popular, especially with the young people? Coach Moses Sistrunk: I'm going to be honest with you. First of all, I didn't really know I was the most popular because I know that every time I did your program, I always had to get more equipment. But I think what it is is, we always like, even as little kids, we like swinging swords. It's the imagination of swinging a sword at somebody. I know I did. My influencers were Star Wars and the television show Highlander. And I loved those shows. So, you're swinging the swords. So, that's how I got into it. And the kids want to do the same thing. So, and over the years I've gotten better. So, now I've got foam swords because I know when I used to start off, I used to carry like four, five bags of equipment. So now I'm a little lighter. Now I have the foam swords. I'm trying to invest more in those, so they can get a little taste of it and have the kids wear a mask now instead of just wearing the jackets and everything else. It does get hot when you wear those pants and jackets. Vince Ferguson: Yes it does.  Wow. Now, my organization focuses on young people and basically, young people in underserved populations in New York, similar to your focus, but now why have you made it your focus though, when it comes to the children and underserved population? Coach Moses Sistrunk: Because, I was one of those kids, when I learned fencing. And I didn't know. To me, I was just taking an activity. Never did I realize this would become my passion. Like I said, my tragedy led me to my passion. So, it was a way of coping at the time. Or coping and trying to impress a girl at the same time. That didn't work out, so the fencing part turned out. Because for me to be different, because I know a lot of people that teach fencing, they've had experience competing on a higher level. I've done sporadic competitions. But I guess, because I could relate to the kids more of, "Hey, this is what fencing is. I definitely know how you feel, because I was there too." I can share my story with them. I'm from Grant Housing. If I say, Grant Housing, people go, "Yeah, I know what that is." But for people who don't know what Grant is, he was the 18th President of the United States and a civil war general, but that's just me because I'm a presidential fanatic. But yes. So, I get it. And a lot of parents they cannot afford to do fencing classes. Fencing classes are very expensive. So, that's why I'm doing what I'm doing because I want them to get the opportunity I never had. I never did fencing in high school. I never knew it went to high school and I never really knew it went to college. So, I thought this out as I was learning how to teach. How to say, "Wait a minute. Maybe I could have had this opportunity." So, I didn't know. I didn't know. So, now, I'm like, "Okay, I'm going to make sure that they get the opportunity that I didn't have. Vince Ferguson: Nice. A very good role model you are. I will say that, man, for sure. For sure. Now, I also understand that when it comes to scholarships, it's easier in a sense, to get a scholarship, if you're doing something like fencing, because so many people don't. Most parents, they enroll their kids in basketball, football, soccer, but it's harder to get scholarships there, because there's so many people. But with fencing is not as many, especially of us, doing it. So, would you say that it's easier to get a scholarship for that reason? Coach Moses Sistrunk: It is. Because a lot of the other sports are saturated. Think about it. How many basketball players are you going to get? How many football players are you going to get? You know what I mean? So, with fencing, first of all, I feel like it's a little... I don't want to use the term being in a little mob, because no one knows about it. So, it's like you have your own little secret society. So, very few people know about it. Because even when I carry my bag, people are like, "Oh, you play guitar?" I'm like, "No. Fence instructor." "What? Fencing?" People hear fencing, they look at me weird because they associate fencing with Caucasian people and Asian. Which they would not be wrong because in certain fencing clubs, that's what I see. But a lot of us are coming up in the sport. So, but the opportunities are there because every time I go to the coaches conferences, guess who I bump into? Collegiate coaches. And what do they ask for? Matter of fact, I would think about almost, I would say eight years ago, we went to our last convention. One of the ladies, she was from San Diego and she grabbed me. She's like, "Do you have any fencers? Do you have any fencers? Do you have any fencers?" I was like, "Personal space?" Like "I don't have any kids here. So, don't hit on me." But yeah, no they're looking and even in 2018... No, no, no, no, no. I'm sorry. 2019, when I went to Notre Dame and I spoke to the coach, Coach Geo, and matter of fact, they just won their NCAAs, Notre Dame. So, him, he was like, he's trying to find fencers in house and not international. He's trying to get homegrown fencers. So, yeah because what tends to happen is people think when you do fencing you have to go to Harvard, Princeton, Yale. Yes, those are the top. But let's say you fall short for going there. You've got Notre Dame. I would say Columbia, but Columbia is right up there too. Vince Ferguson: Princeton? Coach Moses Sistrunk: Well, I'm talking about the ones that are not those. Like I would say, that's the argument. I know Notre Dame is one of them. Like if you can't go to one of those, go to Notre Dame. Go to Columbia. I believe... Now, I don't want to assume right now, because I'm trying to think of colleges off the top of my head. Ohio State. We went there because I saw one of the coaches there. So yeah, they're there. And mainly I would say, "Women, okay, this is the time period for women to get the opportunity if they're looking." Like they are looking. Like this is why I'm trying to push, as girls change and like I said, they were coming at me like, "Do you have any fencers?" And I know some collegiate coaches. It's not hard for me to say, "Hey, I have a potential student." Now, I have to be careful with that because of the rules of the NCAA. But yeah, they're looking. Oh, I forgot about Temple University. That's another one. Vince Ferguson: Oh, Temple, out of Philadelphia. Coach Moses Sistrunk: Yeah. Vince Ferguson: Wow. Interesting. Interesting. Now, this sounds to me like a perfect opportunity for young people to get involved with fencing right now. And you're giving them that opportunity. But as you said, fencing is not a cheap sport. It costs money. Coach Moses Sistrunk: Yes. Vince Ferguson: So, how are you offsetting the costs of fencing for the inner city children? Coach Moses Sistrunk: What I'm doing is because I also have a co-founder, Tico Flores-Kyle. He's been my... I call him the mouthpiece of the business because literally, usually I'll have him do what I'm doing right now. I usually don't do this. I do the inner workings of the business. So, only because it's you, I said, I'll do it. Vince Ferguson: Thank you, Coach. I appreciate it. Coach Moses Sistrunk: But he's the one that goes around to different neighborhoods and talks to parents and talks to organizations and let them know about what we're doing. Because we've been in Queens at one time. Now we're back in Harlem. We do want to kind of spread out and just let people know that we're here and there are other fencing programs. But we try to make it affordable. So, we made it $75 a month. So, that at least, you're not spending all this money for kids to do fencing. Because I've seen parents spend three, $400 for maybe a month or two. And I'm being very conservative, because this is fencing. This is expensive. Like technically, I charge 75 a month. I really should be charging $75, for every 30 minutes. Vince Ferguson: Every class? Coach Moses Sistrunk: Every 30 minutes. Vince Ferguson: Every 30 minutes? Coach Moses Sistrunk: Like me. Like me, personally giving you a lesson. $75. 30 minutes. That's what I should be charging, but I don't do that because I'm like "No, that's going to take away from the students." You know what I mean? So, I want them to come in and see if this is something that they like. And then if they like it, then I can go ahead and tap into my resources and find ways of them doing fencing in a very affordable level. Because it's not easy. The equipment alone could cost you 500 to a thousand dollars. Easy. Vince Ferguson: I've seen your equipment. I've carried some of your equipment. I've carried it. I know. I know. I see. I've seen it firsthand. Professional. Coach Moses Sistrunk: And me personally, at least for the last couple of years, I haven't really paid myself. So, I literally put it right back into the business. So, I'm constantly getting the equipment and making sure that kids have what they have. And if I have assistant coaches, I make sure they get paid first, before I do. Because you see the work I have to do and I'm not getting any younger. So, this is the month of my birthday too. So, when the Olympics start is my birthday. July 23rd. I'll be 43. Vince Ferguson: Wow, isn't that something, man, but you're still a young man. Let's make this happen. So, listen, where is your company located in Harlem? Exactly where is it located? Coach Moses Sistrunk: In the building of Our Children's Foundation, which is at 527 West 125th Street. We're located on the second floor. So yeah, we're on the second floor. So, people just buzz in or just give me a call and I just come down and let you in. Vince Ferguson: Okay. And you're looking for more kids right now. Am I correct? Coach Moses Sistrunk: Yes. Yes. Because a lot of people don't know, like the parents, I have 10 clients right now and a lot of them say, "You've been teaching fencing here all this time?" I'm like, "Yes." No one knows I'm in here. Vince Ferguson: Yeah. Best kept secret. Isn't that something? What are some of the many benefits that young people can expect to experience while learning fencing at your school? Coach Moses Sistrunk: Well, I only say this because I could draw from my experience. You really learn about yourself. You learn about your offensive or defensive. I realize now as I'm a little bit older, it depends on the situation. So, when I was younger, I was defensive. So, I would wait for the person to come at me, see what they do and then I would respond. So, that's one. Two, you will definitely learn different languages. Vince Ferguson: Languages? Languages? Really? Coach Moses Sistrunk: Because fencing is only two languages, English and French. So, you have to know a little bit of French. Vince Ferguson: Nice. I didn't know that. Coach Moses Sistrunk: So, when I teach the kids, I'll tell them how to say things in English. And then I'll tell them how to say things in French. So, if you don't know what they're talking about, how would you know? And the other thing is you will learn are different measurements. We do the Avoirdupois system, which is pounds and ounces. And of course, with metric system, you have to learn meters, kilometers, kilograms. So, you're going to learn how to do that. Coach Moses Sistrunk: And you're going to learn some geometry too, because in my class you will learn how to make a fencing strip and use measurements. Vince Ferguson: Really? Coach Moses Sistrunk: Yep. That's what I teach in my class. They have to learn that. So, that's part of the class. So, what I do is... Because I know other classes teach differently. A lot of them are geared more towards competition. Great. That's what you should do. I'm more about, "Hey, let's see if you like this first, okay? And if you're serious, then I'll gear you towards competition." Because what happens is they'll go to a club that's in the competition. Kids want to do it. It's expensive. Then they're like, "I don't like this no more." Then they leave. Vince Ferguson: Right. Wow. Coach Moses Sistrunk: So my thing is, "No, I'm going to do the fun part. Come to me. We'll do the fun part. I'm going to break everything up. And then if you feel that you want to do this seriously, then that's a whole nother thing on the side where we can do, and we'll focus on that." Vince Ferguson: Sure. Wow. Nice. Nice. Now, there's so much I could ask, but we don't have a lot of time, but let me ask you this. Is fencing a great way to keep fit? Obesity is a major issue today among children. Coach Moses Sistrunk: Yes, it is. Literally, if it wasn't for fencing, I would have been 300 pounds a long time ago. I would have gotten here quicker, but it is a great way. I also like this. You're not thinking about the workout when you're fencing. You're thinking about, "How can I get my point?" You don't think about it. Coach Moses Sistrunk: It's a great leg workout, great core workout. Great upper body workout. I would say more of a leg workout because you're doing a lot of lunges. Vince Ferguson: A lot of lunges? Coach Moses Sistrunk: Yes. A whole lot of lunges. So, yeah, but it's not just about swinging a sword either, because a lot of kids, when they come in, they think, "Oh, I'll just swing a sword." Nope. That's how you get scored on real quick. So. Vince Ferguson: There's a lot to it, yes. Look, I've seen you in action. I've seen how the kids' faces light up and the parents too. And they always want to know where can they go to take their kids to continue fencing? And that's so important that you have a place where they can go. That's so important, but what about nutrition? Do you touch on that? Is that important to a fencer? Coach Moses Sistrunk: Yes, it is. Even Tim Morehouse, he's one of the premier fencers. And what ended up happening with him was, even as a fencer, he's still eating McDonald's. He's eating junk food and it wasn't until... I think it wasn't until 2012, when I think when he was doing fencing he changed his diet, slendered down and he became better. And I think he became a silver medalist at that time, as a team in Sabre. And I know me personally, because I know what happened with me and I'll definitely get into this. A lot of people assume because I teach fencing that I always keep in shape. But for years, I really wasn't doing that. I wasn't participating with the kids, but then I had really let myself go. I went from when I first started from 170 to as heavy as 270. Vince Ferguson: That's a hundred pounds heavier. Coach Moses Sistrunk: Yeah, I was a hundred pounds heavier. This was a matter of, I would definitely say 15 years. No, actually 17 years and what ended up happening was this was during the pandemic where I ended up going to the hospital and found out that I was a Type II diabetic. I'm walking around being a Type II diabetic and didn't know for three years. They just now told me after I went to the hospital and I didn't take that very well. I really didn't. That just blew my mind. So I said, "Nope." But they did tell me my condition was because of weight. Vince Ferguson: Weight? Coach Moses Sistrunk: Yeah, weight. Purely weight. My neurologist told me. He said, "I'm not checking your foot." He said "Lose the weight, then I'll check your foot." He literally really told me that. My dietician said, "It's the weight." And my primary care doctor said, "It's your weight." So, from November to now, I've lost, I would say 44 pounds, because I'm 226 now. Vince Ferguson: Congratulations on that. You took action. Coach Moses Sistrunk: Yeah. I was not playing. That scared me. That scared me and I will never be the same now. So, I drink more water now. I definitely incorporate a lot of fruits and vegetables because I didn't do that before. I do eat meat, but I cut down on a lot of the meat consumption. Vince Ferguson: So, you changed your eating habits. You changed your nutrition. And would you say that... Do you eat late at night or did you stop doing that, as well? Coach Moses Sistrunk: If I eat late at night, it would be a smoothie or something very healthy. Like it has to be something very light if I eat at night. But that has been put to a halt because I realize that's why my sugar levels is going up. I was eating late at night. Vince Ferguson: I see, just making those subtle changes, makes all the difference. And now, you're doing your fencing, but you're slimmer now and you feel better as a result. And that's what children can look forward to, as well, which is great. And you are now, you're more of a role model because now you're looking more the part, not just giving instruction, but you're looking more like you're athletic. Coach Moses Sistrunk: Yes, yes. Like I said, my goal is... And this is what I like about fencing also. It doesn't stop when you're young. I can compete at 40, 50, 60, 70, 80. Vince Ferguson: Compete? Coach Moses Sistrunk: Yes. You can compete at those ages. Vince Ferguson: Now that, I didn't know. Wow. Coach Moses Sistrunk: Yes. So, yes sir, you can compete in fencing too. So, you're not too old to do it. Vince Ferguson: Sign me up. Coach Moses Sistrunk: Yeah. That's what I like about it. I could go out there... Right now, I have an Olympian named Ivan Lee. He's a former Olympian and he's out there competing now. I think he got first place just recently. So, he just hit 40. Just hit 40. Yeah. Vince Ferguson: Just hit 40? Coach Moses Sistrunk: Yeah. Vince Ferguson: And that's a African-American, right? Coach Moses Sistrunk: Yeah, yeah. Vince Ferguson: That's so impressive, man. You can do this. Man, this is beautiful. Now, where can parents find out more about Inner City Fencing and how can they contact you? Coach Moses Sistrunk: Well, right now, they can contact me on my website, Inner City Fencing.org, or www.innercityfencing.org. And they can check out the website. Mostly my schedules are there and the pricing and everything. Or they can come to me directly at Our Children's Foundation. I'm usually there Mondays, Wednesdays and Fridays. Right now, we're doing the summer schedule. So, I'm here from 4:00 to 6:00 p.m. So, and that will last until September 10th. So, then the schedule is going to change, but I'm usually here Mondays, Wednesdays, and Fridays. Vince Ferguson: Perfect. Is there anything else that we didn't touch on, that you want to share before I let you go? Coach Moses Sistrunk: I would say that I do a little bit of this and it's still ongoing, but I am what they call a cosplayer. And I don't know people know what cosplaying is, but you're costume playing. So, I also go to comic book conventions, upstate New York, and I promote fencing and that, and I do a little bit of amateur stage combat, basically. So, I used to do that with two groups, with dealing with Star Wars for about six years. So, I'm developing that class right now. It's not something I'm pushing at the moment, but I'm just putting it out there that I do do it, because I tend to meet when I go to these conventions and I tell them I'm a fencer, they're like, "Oh, I want to do fencing." And then when I go to fencing and I tell them, I do cosplaying, "Oh, I want to be a cosplayer." And I'm just like, "Oh, I've got two different goals that would have come together, but they can't do it because fencers have to compete on the same day that cost players do their stuff at the conventions." Vince Ferguson: Wow. Wouldn't you know? Coach Moses Sistrunk: So basically, you have to give up one to do it. Vince Ferguson: One for the other. Coach Moses Sistrunk: Yes. So, I kind of gave up, not gave up. I didn't give it up. I'm just not competing right now. So, I'm doing a little bit more cosplaying, but at the same time, I am still instructing. But when I compete, I'm going to have to put it into my schedule. So, yeah. Vince Ferguson: Yes. I hear you. You got to do what you got to do. Do this is great. This is great, Coach. Listen, Coach Moses Sistrunk, on behalf of Body Sculpt of New York and Six Weeks of Fitness, I truly want to thank you for coming on my show today. Coach Moses Sistrunk: No, thank you. It was a pleasure. Vince Ferguson: And to my listeners, I truly hope this program was informative and encouraging and inspiring, and that you will continue tuning in to our Six Weeks of Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness [email protected] or email me at vinceatsixweeks.com. And don't forget to subscribe, so you don't miss any future episodes.

Coach O’Neil Brown was born on the beautiful Island of Jamaica 48 years ago. He migrated to the States in 1981. Coach O’Neil grew up in Far Rockaway, Queens, New York, and played multiple sports while in high school. Coach O’Neil developed a love for health and wellness by learning from his mother, the late Icilyn Brown. He has been a fitness and lifestyle trainer for over 15 years. He is the founder and CEO of OB-FIT. His greatest desire is to see everyone live in peace and happiness from within. O’Neil encourages everyone he trains to take their health seriously. Two of his many mantras are your health is your wealth and excuses don't get results. And joining me today on my 6 Weeks to Fitness Podcast to discuss his personal journey into health and his fitness philosophy is coach O’Neil Brown. Coach O’Neil, how are you doing today? Vincent Ferguson: Thank you for coming on the show. Coach O’Neil Brown: Hey, thank you for having me. Vincent Ferguson: Now in your bio, coach, you credit your mom, Icilyn Brown for getting you started in health and wellness. Tell my listeners about your mom and how she helped shape your views on health and wellness. Coach O’Neil Brown: Well, my mother, was a hardworking woman and first and foremost, she always put God first in everything that she do, she always put God first. She made sure that everything that she does is lined up with the word of God. And the thing about it, the love that she had for us was amazing. I mean, words cannot explain. But one thing my mother took her health very seriously. And the foods that she ate, she made sure she ate foods that were healthy and nutritious. Now, would I tell you that, Hey, she wasn't the most expensive eater no, but she knew what to eat. She made sure she'd take time, cooking her own food and learning from her also set my life up to where, you know what, I use that same lifestyle that my mother taught myself and also my brothers and sisters. And it has helped me tremendously. Vincent Ferguson: Well, you mentioned your brothers and sisters. How many siblings do you have? Coach O’Neil Brown: Well, I had four brothers, one passed away and I have 4 Sisters. So it's a total of nine of us. It would've been nine of us total. Vincent Ferguson: Man, that's a big family man. Coach O’Neil Brown: Yeah and the greatest thing about it, one father. Vincent Ferguson: You don't hear that too often today, man. So I credit good upbringing for that. Coach O’Neil Brown: Yes Sir. Vincent Ferguson: Now, what was it your mother's influence that inspired you to become a trainer? Coach O’Neil Brown: Yes. I love to play sports. I always loved sports. Sports is something that I really loved and I realized that working a nine to five and there's nothing wrong working the nine to five, I love to move. So I realized that you know what, this nine to five thing is not cutting it for me because I don't like to just stay in one place. I like to move around and I had to do something. I had to make a change. Vincent Ferguson: Speaking of moving, now I know you were raised in New York, but I understand you currently live in Tallahassee, what attracted you to Tallahassee? Was it the weather? Coach O’Neil Brown: Well, one thing the weather is something for me, the beautiful scenery, Tallahassee is a tremendous place. Lots of history. You have the University of Florida, A&M you have Florida State, you have Tallahassee Community College. It's a great, small city that has a lot of history and moving here at the present time I was married and my wife had took an assignment. Unfortunately, we are not together anymore, but you know what, life is life. And then a person has to move on and just learn from his or her mistakes and better themselves and hoping that hey, they'll never make that mistake again. So here I am today. Vincent Ferguson: Most definitely. Life is about learning, right? Coach O’Neil Brown: Yes. Vincent Ferguson: It's about learning, man. And we are all in this life together and we're here to learn and there's nothing wrong with that. Coach O’Neil Brown: Yes. Vincent Ferguson: Now you and your wife, your ex-wife, you guys still communicate, I would imagine, right? Coach O’Neil Brown: Yes, we do communicate. We have great communication. We still talk to each other and everything. So at the end of the day, I learned from my mistakes. I learned from my mistakes, that's the most important thing. And the funny part about it, it was never infidelity. It was never alcohol. It was never drugs, gambling or money. It was just my ego. Coach O’Neil Brown: My ego and lack of communication. Vincent Ferguson: That's amazing, man. But to be able to speak to that, that's a beautiful thing. How has your health helped, being in the fitness world, how has that helped you to deal with your relationship with your ex-wife? Coach O’Neil Brown: If I wasn't taking care of myself from within, I also would've pointed the finger. I would not own up to my mistakes or own up to my responsibility. So I had to make sure my mental health was right because, in order for me to understand that I made a mistake, I had to own up to it. The only way you can ever, ever move on in life, you have to own up to your responsibility. And when you do own up to your responsibility, you must accept truth and once you accept the truth, change will come. And that's what I did. And it made me a better person today. Vincent Ferguson: Amazing. A better, man. Huh? Coach O’Neil Brown: Yes, yes. Vincent Ferguson: Amazing. That's awesome. That's awesome. Now you and I have a mutual friend, Patrice Rush from Rush Productions. Coach O’Neil Brown: Yeah. Vincent Ferguson: Now Patrice told me about you. And she said, coach O’Neil, he's called THE FITNESS PREACHER. I was like, what? THE FITNESS PREACHER? So how'd you get that name? Coach O’Neil Brown: I was in Miami. I was going to a wedding and it's a young lady, she knows me and she said, you know what, you just not a person who just talk about health and wellness. You look it and you live it, I have a name for you. You should call yourself THE FITNESS PREACHER. And from that day on, that's what I go by. Vincent Ferguson: Oh, from that day on, it stuck as they say. Coach O’Neil Brown: It stuck. It stuck, yes. Vincent Ferguson: Now that's awesome. Cause when I heard that, right away, I'm thinking about, okay, this is obviously a brother who's talking about the Bible and God, but it can also take on the other connotation where basically you practice what you preach, right? Coach O’Neil Brown: Exactly. Life, life. It's so important when you put God in your entire life, whatever you're doing, he should always come first. Vincent Ferguson: Yes. Coach O’Neil Brown: Whatever you're doing, he should come first. If God is not the head of it, then guess what, you're going to lose in battle. Then it's absolutely for the enemy. Vincent Ferguson: Now out of all the scriptures in the Bible, which one would you say motivates you the most? Coach O’Neil Brown: I love Matthew 6, verse 33. It says, but “seek ye first, the kingdom of God and his righteousness and all these things shall be added onto you.” So once you seek God first, and once you are following God’s words and once you apply his words, then if you want good health, you are going to get it because now as you seek it, it requires action. So now you're not just talking it, you're also living it. Vincent Ferguson: Do you share your beliefs with your clients? Coach O’Neil Brown: Yes. Yes. When the opportunity comes to share my beliefs, I find ways of plugging them in. I just don't put it on them because, at end of the day, it's not about force. Everyone has a choice. And at the end of the day, it's your choice. Whatever you're doing, life is all about choices. Vincent Ferguson: Exactly. I also believe that. You can make good choices or you can make some bad choices, right? Coach O’Neil Brown: Yes, Yes. Absolutely. Vincent Ferguson: Excellent. Now, how important is faith and fitness to you? Coach O’Neil Brown: It's everything because you got to understand, this body that we're living in, it does not belong to us. It belongs to God. Vincent Ferguson: Yes. Coach O’Neil Brown: It belongs to our creator. We don't own anything. We came into this world with nothing, right? Vincent Ferguson: Right. Coach O’Neil Brown: So we shall leave with nothing. So naked I am as I came and naked I will leave. So at the end of the day, if I'm not returning back this body to God, then Hey, as I said earlier, I am losing this battle while I'm living on earth. And you got to remember with God, all things are possible. Vincent Ferguson: That's Powerful my brother. All things, not some things, all things. Coach O’Neil Brown: Yes. Vincent Ferguson: So if I want to be healthy, I can actually use that as part of my faith. My faith can help me to be healthy, right? Coach O’Neil Brown: That's right. Because when you look at it, you go back into third, John verse 2, it says “beloved, I wish above all things, that thou mayest prosper and be in health, even as thy soul prospers.” So it's just not your finance or just your marriage or in school. God wants us all to prosper in every aspect and area of our lives. Vincent Ferguson: And speaking of that, one of your mantras is your health is your wealth.  That's what you're talking about, correct? Coach O’Neil Brown: Right because good health, you got to understand, health is a treasure. And think about this. Everything that God has given to us is for a purpose and God gave us a perfect word. Vincent Ferguson: Yes. Coach O’Neil Brown: But, he also gave us the choice of how we should live in it. Vincent Ferguson: My question is, and I understand, I agree 100% with you, why is it so many of us abuse this body? Why is that? Coach O’Neil Brown: Because one thing they aren't disciplined. You have to be disciplined and when you're disciplined, it's not saying that you're better than anyone. You're just setting up yourself to be in a better place. Vincent Ferguson: Most definitely. Now how do you get that discipline? Coach O’Neil Brown: The discipline is now you got to acknowledge that, hey, at the end of the day, am I doing right or wrong? You will know when you're doing right or wrong. You know, when you're eating healthy because guess what, the human machinery, this body, it's going to tell you, it's going to always give you signs. Before there's any disruption of the human body, you're always getting a warning. So if we're not taking heed to the things that we're putting in, later on, we're going to just, boom, collapse and there it is, that's the end of it. Vincent Ferguson: What you put in is what you get out! Coach O’Neil Brown: That's right. If you put junk in, absolutely, you're going to feel like junk. You're going to talk like junk. You're going to walk like junk, you're going to look like junk and you're going to act like junk. It doesn't matter how much money you have, because what's the sense of having a nice, big, luxurious home, nice, beautiful cars having money, which is all good. But you still eating like a pauper. Vincent Ferguson: Definitely. And how long are you going to be able to enjoy those fancy, those fine things, if you're not taking care of your health, correct? Coach O’Neil Brown: Right and it all starts with what you put inside of your body because at the end of the day, food is something that, what controls the mind, it helps rejuvenate the mind, it stimulates the mind and also the body. Vincent Ferguson: And do you talk about, I mean, you talking about it right now, but do you talk about nutrition and prepare healthy meals for your clients? Coach O’Neil Brown: Absolutely. Because that wouldn't be the fitness preacher, just by preaching it. You have to live it. Vincent Ferguson: Yes. Coach O’Neil Brown: I am one who loves to show it. I'm not one who will recommend my client, hey, eat kale and then you go on my social media page, you don't see not one salad. You don't see not one healthy meal on there. All you hear, I'm talking. You ever hear of the "Show-Me" State? Hey, I'm from the "Show-Me" State. Vincent Ferguson: Exactly. Coach O’Neil Brown: I'm not just going to also tell you, but I'm going to show you how it's was done because I'm going to live it. You got to see it. Not just in words, but in also action. Vincent Ferguson: In action. So what would you say on a scale of one to 10, 10 being the most important, where would you put nutrition? Coach O’Neil Brown: At the top. Vincent Ferguson: At the very top. Coach O’Neil Brown: Because at the end of the day, God is number one. It's two things food can do for us. Food can be our medicine, or it can be poison. Vincent Ferguson: So true. And so many of us have poisoned our bodies because of the foods that we eat. Right? Coach O’Neil Brown: Right. Vincent Ferguson: And would you say that the biggest contributor now to obesity and heart disease is basically the food that we eat? Coach O’Neil Brown: Oh, absolutely. Absolutely. Because it's not the air. It's not the sunlight because those things are free. Those are the things that God gave us. Coach O’Neil Brown: Why would God give us things like those and harm us with it? So when we're not putting anything inside of the body, that's clogging up the human machinery, then it won't happen now. But later on at a certain age. When we get older, we start to find out that you know what our digestive system is not working properly. And it's not, even when you get older, even the young ones are having issues with their digestive system. Vincent Ferguson: Yes. That's true. Coach O’Neil Brown: So if you notice its poor lifestyle, I've always said this. We don't have, we don't have a hereditary problem, we have poor eating habits problem Vincent Ferguson: Yes. So many people want to blame their family history. That it runs in my family. So that's why I'm like this. Coach O’Neil Brown: It's funny because even a few days ago, I was showing someone that called me and I explained it plain and straight to them. I said the opportunity that my generation and your generation have to better ourselves with health, is 10 times better than what the generation before us had. My great-grandmother, their great-grandmother their great, their great grandmother. Because at the end of the day, you have to look at it like this. Some people never had got opportunity to even read a book because if they did, they would have been killed. And now we have the opportunity to read all the books. We have social media, we have smartphones, but we’re not taking advantage of it. Vincent Ferguson: That's so true. How do we get people to think the way you think and take charge of their health like that? How do you get them to realize that their true wealth is their health? Coach O’Neil Brown: Continue to be an example. Continue to allow God to use you. Continue to live the life of Christ. The only way I could live it is by him. I allow him to abide in me. Vincent Ferguson: Most definitely. You have, and another one of your mantras, another one that I really like, excuses don't get results. Now explain what that means to my listeners. Coach O’Neil Brown: Now we all have 24 hours in a day, right? Vincent Ferguson: That's right. Coach O’Neil Brown: Every human being has 24 hours in a day. So what I do with my 24 hours, if I'm wasting it then, and I'm not seeing any results out of it. And I'm spending my time on social media and I'm spending my time lollygagging, then you know what, at the end of the day, I won't be progressing. Now, if I take my time and I struck out my morning, my afternoon, and my evening, and I find time for myself, I wake up, I prepare myself in the morning to make sure I'm going to get my workout in. I'm going to eat properly. Then, you know what, I won't have any room for excuses because excuse is of the enemy. Vincent Ferguson: Definitely. Definitely. What excuses do you hear from people when it comes to exercise? Coach O’Neil Brown: Oh, I don't have enough time. Oh, it's too expensive. Oh, you know what, it's too expensive to eat healthy, but it's more expensive when you don't move your body. It's more expensive when you go out to eat, it's more expensive even spending one night in the hospital bed. Vincent Ferguson: Oh man. Oh, most definitely. If you don't pay now, you're going to pay later. Right? Coach O’Neil Brown: Exactly. Vincent Ferguson: I Hear excuses all The time. But meanwhile, that same person making excuses is at home, watching Netflix for four or five hours. Coach O’Neil Brown: Right. And the funny thing about it, as I said, everything that we need is right in front of us. If we want to know how to eat healthy, guess what? Google it. Even for those who aren't able to read, you could at least, press that Google button and say, how do you eat healthy? Healthy meals, it's right there. Vincent Ferguson: That is so true. Now what about goal setting? Do you talk to your clients about setting goals? Coach O’Neil Brown: Absolutely. Small, realistic and reasonable goals. Vincent Ferguson: Have any clients come to you with unrealistic goals? Like I want to lose 50 pounds in two weeks. Coach O’Neil Brown: And I'm like, hey, I'm unable to do that. I can't do that for you. And I've always let my clients know that, you know what, here's the thing about me. I don't do weight loss because the reason why I let them know that I don't do weight loss, it's more than weight loss. It's more than about losing weight. I want you to understand this is a lifestyle. I want you to feel good from within. How are you going to feel good from within, by making simple changes one day at a time, let's just focus on today. Let's not look at next week, next month. Let's focus on today. Vincent Ferguson: You're the first trainer I've had on that said they don't focus on weight loss. That's amazing. Coach O’Neil Brown: Because when you talk about weight loss, it's a lot of times, it's all about people who want to make money, and don't get me wrong, this is a ministry, but it's never about money for me. I want to see young men, young women, adults, I want them to live and be happy and understand at the end of the day, that someone out there cares about them. And they're not in it for the money because I always said, I always say this, people, before profit. Vincent Ferguson: Nice. People before profit. Awesome. How many people were saying that? That's awesome, man. That's a blessing right there. You put people first before you put making money first. Coach O’Neil Brown: Yeah, people first. If we put the people first, I'll tell you, the money will come. That's why I never say, hey, I want to make $100 000 this year. No, that's the last thing on my list. If I could touch 100 000 lives and hopefully that 100 000 lives that I touched, they could also plant seeds to touch another 100 000 lives. That's even better than me making $10, $20 million. Vincent Ferguson: Wow. That's awesome. Yes, I like that. Coach O’Neil Brown: Yes, yes. Vincent Ferguson: It's all about helping people, man, helping people. Can you share a success story from one of your clients? Coach O’Neil Brown: I have so many, so many and even when people call me that aren't my clients, I give them information. Like, I'm going to give you one, not even a client. Individual call me and they was like having an issue with glaucoma and I've never healed anyone. I don't claim that I heal anyone. Now I can point you to the one that can heal and restore you and I recommended what that individual is supposed to do. And I also made a few drinks and everything and also bought it to them and I said, if you do this, I promise you this, watch how your body reacts. And I can tell you that, hey, in a couple of days you're going to be here. But if you practice this on a daily basis, watch what's going to happen. A week ago, when that individual came back to me, they were like, I have good news. When I went to the doctor, my last visit, my doctor said, I have glaucoma and they went back and all of a sudden the glaucoma is gone. Vincent Ferguson: Gone, really? Coach O’Neil Brown: Gone. Vincent Ferguson: Now how long did that take? Coach O’Neil Brown: About a few months. Vincent Ferguson: Was she following your plan that whole time? Coach O’Neil Brown: Yes, sir. Yes, sir. Vincent Ferguson: Really? Coach O’Neil Brown: Yes, sir. Coach O’Neil Brown: And it was just simple, simple, simple, simple foods. Foods that come from the earth. Vincent Ferguson: There you go. Did you tell her how to prepare juices? Coach O’Neil Brown: Yes, sir. Yes, sir. Yes. How to eat? I said, if you really want to get rid of this, I'm not here to soothe whatever symptom you have. Let's get to the head of this. Let's cut the head. The only way you could get rid of the snake, right, is what, cutting the head off? Vincent Ferguson: And she stopped feeding that snake. Coach O’Neil Brown: That's right, she stopped feeding that snake. So now she doesn't have to worry about that snake biting her. Vincent Ferguson: And she wasn't even one of your clients. Coach O’Neil Brown: No she wasn't. Vincent Ferguson: So she never paid you. She's never paid you for this service at all? Coach O’Neil Brown: No. The only thing, I may have requested, charge her for a few of the things that I made, but it wasn't anything weird. Like, Oh my goodness, I have to pay 200, 300, no, nothing like that. Not even, nowhere close to that. Vincent Ferguson: So you actually made the juice for her? Coach O’Neil Brown: Yes, sir. Vincent Ferguson: That's awesome, man. Was she in Tallahassee? Coach O’Neil Brown: Yes, sir. Yes. And then there are more stories, especially one of my clients, in August, it's about to be two years and she came to me, she had high blood pressure. She was suffering from so many illnesses and I was like, listen, you have to change. You have to change how you eat. I said, the problem is, what you're putting inside of your body. Coach O’Neil Brown: And I let her know, I'm not here to turn you into a vegan, that's not what it is. That's between you and God. But for us to start, I want you to make simple changes with one specific thing in the morning when you wake up, you have to avoid all of that heavy food that you're eating. Vincent Ferguson: Did you give her something to eat? Coach O’Neil Brown: I said nothing is wrong with having some fresh fruit in the morning. Nothing wrong with having a salad. Nothing is wrong with drinking herbal tea. Nothing is wrong with drinking your spring water with some lime in it. Vincent Ferguson: Yes. Coach O’Neil Brown: Drink those, take those things. Start your morning off properly. Vincent Ferguson: That's the key to jumpstart your metabolism. You are feeding your body properly and I understand, and I believe that your body was meant to heal itself. Coach O’Neil Brown: Oh yes, absolutely. It can absolutely heal itself. Vincent Ferguson: But you have to give it what it needs in order for that to happen. Coach O’Neil Brown: Yes. Vincent Ferguson: Awesome. Now, do you train most of your clients in the gym or at home or virtually? Coach O’Neil Brown: I do it all. I do it all. Vincent Ferguson: Excellent. So someone can actually reach out to you from another State and you can actually train them and give them fitness advice as well. Coach O’Neil Brown: Yes, sir. Yes, sir. Vincent Ferguson: Perfect. That's very good to know. What advice would you give people who are sitting on the fence right now and haven't decided to make fitness a part of their lives? Coach O’Neil Brown: Well, if they don't move it, they're going to lose it. Vincent Ferguson: There you go. If you don't move it, you're going to lose it. I like that. Coach O’Neil Brown: And your body was designed to move. Vincent Ferguson: Yes. Coach O’Neil Brown: It's not a sedentary lifestyle. We weren't made to be couch potatoes. Yes, we were made to move our bodies and we get a good night's sleep and come back again the next day. But we're not supposed to be sitting down 18 to 20 hours out of the 24 hours all day. Vincent Ferguson: Yes. Now from your experience, are people starting to take their health more seriously now because of this pandemic? Coach O’Neil Brown: Oh, absolutely. I'm going to tell you something. My brother and I, right? My brother and I Vaughn Wilson and I, we started last year when the pandemic hit. He and I decided that, hey, we're going to do this walking group. And it's called the OB-FIT/Mega Ace 45 challenge group and we said, the month of March, we just want people to walk 45 miles. We have over 6,000, participants- Vincent Ferguson: Really? Coach O’Neil Brown: In this group. Yes. Vincent Ferguson: All in Tallahassee? Coach O’Neil Brown: From different areas, from around the world. Vincent Ferguson: Around the world. Oh, my goodness, 6,000. Coach O’Neil Brown: 6,000. Started it last year, March. In the pandemic, yes. When they shut down everything, and I'm telling you, we decided that, hey, this is not about us, this is about the people. Because you know people were getting, they were panicking. They didn't know what to do. Vincent Ferguson: Yes. Coach O’Neil Brown: So we came up with that and we removed ourselves. We said this is not about us. This is for people because you got to understand. People are getting COVID. People are losing their jobs. People don't know what to do. So we had to find a way of helping these people to make sure that these people are doing something for themselves. Okay. Don't worry. We got a group for you. We're not asking for any money. We're not asking for you to donate anything. You don't have to send any information to us. All you have to do is focus on putting 45 miles in it for a month by just walking and the amount of testimony that we had. People who were on medication are now off medication. Vincent Ferguson: Wow. That's amazing. Really? Just from walking more? Coach O’Neil Brown: Just by walking, because one of the greatest exercises is what, walking. Vincent Ferguson: Yes, Yes. I often say that, man. It doesn't cost any money. Coach O’Neil Brown: No. Vincent Ferguson: And it's no stress on the joints. Just walk. Coach O’Neil Brown: Yeah. Vincent Ferguson: Wow. Coach O’Neil Brown: Yeah. Vincent Ferguson: That's amazing. 6,000 people. Coach O’Neil Brown: Yes. Vincent Ferguson: You're making the difference internationally. Coach O’Neil Brown: Yes, sir. And I take, he and I, we both take no credit and I am just fortunate and blessed that when you can connect with people who have the same positive energy and you can put it together and allow God to take the lead, it's amazing.  On the 30th, he and I will be, we'll be meeting up with the mayor to receive a proclamation. Vincent Ferguson: Really? Coach O’Neil Brown: Yes. Coach O’Neil Brown: And we never did it for any rewards or any awards. We did it because we care about the people. Vincent Ferguson: Because you care about people. You don't find that today. Unfortunately, not enough. Coach where can my listeners find out more about coach O’Neil Brown, THE FITNESS PREACHER? Coach O’Neil Brown: My Facebook page, O’Neil Brown. I don't really have a private page. I keep it right where it is, I'm just one who straight forward, O’Neil Brown. O N E I L B R O W N. And if they type in the word on their Facebook page, #excusesdontgetresults, they'll see me. If they type in boom with three Os and an M, B O O O M they'll find me and on my Instagram, it's O B F I T_THE FITNESS PREACHER. Vincent Ferguson: O B F I T_THE FITNESS PREACHER. Coach O’Neil Brown: THE FITNESS, that's my Instagram and a beautiful thing that my brother and I, we are doing also, Kelvin Frazier owner of Kingz and Queenz Fitness. We are doing a 30-day fitness challenge. 30 Day Transformation Fitness Challenge. We're starting it up in April and it's only $25 to join. And last month we finished up one that was in February. We gave away $500. Vincent Ferguson: Really? Coach O’Neil Brown: To the winner. Vincent Ferguson: So tell me this fitness challenge starts in April. Do you have a flyer? Coach O’Neil Brown: Yes. I have a flyer. Yes, sir. Vincent Ferguson: Where can you send that to me? Coach O’Neil Brown: I could send it to your messenger. I could email it to you. Vincent Ferguson: Yes. Coach O’Neil Brown: With all the Information. Vincent Ferguson: Yeah. Send that to me. I like to promote that, maybe even with the interview, that'll come out next week and even separately, because this way people can know about the challenge. Coach O’Neil Brown: And here's the thing about it. The exercises are only for 10 to 12 minutes. They could do it in the confines of their home. Vincent Ferguson: Nice, nice. Which is easier for most people. Coach O’Neil Brown: Everyone can participate in it and we have modifications, we have advanced. Vincent Ferguson: I think people like challenges like that. Something that they can do at home. Coach O’Neil Brown: Yeah. Vincent Ferguson: Because so many of us have gained weight, during the pandemic, during the shut-down. And you got to get moving to get rid of that extra weight. Coach O’Neil Brown: That's right. Vincent Ferguson: And having you guys, being accountable to someone or sharing it with one group is sometimes the best way to do it, you know. Coach O’Neil Brown: That's right. Vincent Ferguson: I'm excited about that. Coach O’Neil Brown: It's about helping people and when helping people you don't have to be charging an arm and a leg. You could do it to where everyone is benefiting from it, everyone. So, the beautiful thing about what I do is this. At the end of the day, you know what, if 10 people who were struggling with health and wellness, and a few months later, as they get into your program, and they realize that, you know what, this person, what he or she is bringing to me is absolutely true. And once they start applying it, that's the key they got to believe. And once they believe they just got to apply, and once they apply, they take action. Hey, it's beyond the sky, it's beyond the sky. Vincent Ferguson: No limit to what you can do, once you take action. Coach O’Neil Brown: Yes. Vincent Ferguson: Well, this has been great, man. I tell you, this is one of the best 30 minutes I spent in a long time. Coach O’Neil Brown: Thank you. Thank you. Thank you. Vincent Ferguson: I appreciate it. So coach O’Neil Brown on behalf of Body Sculpt of New York and 6 Weeks to Fitness, I truly want to thank you for coming on my show today. Coach O’Neil Brown: Yes, sir. Yes, sir. I appreciate it. And I would like to leave the people with this, one of my favorite motivational speakers says this, Mr. Les Brown, he says, “you must be willing to do the things today that others won't do in order to have the things tomorrow that others won't have.” And “life is a fight for territory. And once you stop fighting for what you want, what you don't want will automatically take over.” And I always say this, my mother always said this to me. She said, “son an ounce prevention is better than a pound of cure when you think right thoughts, you will perform right action.” And I say this to all the listeners out there. I say, embrace the mindset that excuses don't get results. “Boom!” Vincent Ferguson: Boom! Awesome. To my listeners, I truly hope this program was informative and encouraging and inspiring, and that you will continue tuning in to my 6 Weeks to Fitness Podcast and if you have any questions, comments, or suggestions for the show, please leave them on my 6 Weeks to Fitness blog at www.6weektofitness.com or email me at [email protected] and don't forget to subscribe. So you don't miss any future episodes like this one.

Yvette Frith-Raymond is a strong woman of faith who has dedicated her life to service, with an intention to change the life trajectory of those within her sphere who are vulnerable and living beneath their potential in Christ. Yvette possesses more than a set faith. Her willingness to step out into unchartered territory without readily available resources or known end is a prime example of Yvette's audacious spirit and her total dependence on God. Best known for her commitment to excellence and ministry, coupled with a servant's heart, Yvette has worked tirelessly in several capacities at the Rise Church International, formerly known as the Brooklyn Christian Center. She is always willing to share her gifts and talents with those who serve alongside her, mentoring, training and loving the people of God. Equipped with a bachelor of arts in modern languages and literature and a masters of social work from the State University of New York at Buffalo, Yvette has traversed the four walls of the church for over 19 years to advocate for underserved children and families throughout New York City. She is a social worker by profession and is employed by the New York State Office of Children and Family Services. And I am pleased to have Yvette Frith-Raymond on my Six Weeks to Fitness podcast. Yvette, how are you today? Yvette Frith-Raymond: I am doing well, Vince, thank you very much for having me. How are you? Vincent Ferguson: I'm great, thank you. Thank you for coming on the show today. Yvette Frith-Raymond: My pleasure, my pleasure. Thank you. Vincent Ferguson: Now, before we discuss your story and the reason why I asked you to come on the show today, tell my listeners, where did you grow up, Yvette, and what was your childhood like? Yvette Frith-Raymond: So I was born and raised in the beautiful Island of Jamaica. I was born in Spanish Town, but raised in Maidstone, Manchester. And Maidstone is one of the very first freed villages and it's in the rural part of Jamaica. I was raised by my grandparents, as my mother worked as a caretaker, she worked and lived outside of our home. My grandparents raised my brother and I, along with some of my cousins. We were raised in a large family, my grandparents had 14 children. Vincent Ferguson: Wow. Yvette Frith-Raymond: So yes, yes. And I was raised in a village, not just in the family village of my aunts, uncles and cousins, but in a village where people outside of the home took care of each other. My village is a farming community, so we had land to roam and run around and I just remember having a childhood where there were rough days, but as a child, you didn't even know what that meant, because my family gave love. Yvette Frith-Raymond: Every time I think about my childhood, I just think of family and love, even the days when it didn't seem as if you had enough, you had more than enough. Because, again, I was raised in a village, so the village took care of us and my grandparents took care of the village, just because it was just how the community was. So every time I think about home, I think about love and I think about family. My grandmother has since passed, but my grandfather is still alive and he's 102 years old. Vincent Ferguson: Whoa, God bless him, 102? Yvette Frith-Raymond: Yes. Vincent Ferguson: Goodness. Healthy living. Yvette Frith-Raymond: Yes. Healthy living, yes. Vincent Ferguson: Oh my goodness. Yvette Frith-Raymond: And that is the longevity I desire to have. Vincent Ferguson: Sounds like you're on the right track. Yvette Frith-Raymond: I pray I am, I pray I am. Vincent Ferguson: And so when they say it takes a village, it really does take a village doesn't it? Yvette Frith-Raymond: I really do believe it does. And I can say that the foundation of my life started in that village and that's what actually drives me today. My foundational beliefs and values came out of that village. Vincent Ferguson: Wow, and speaking of which, you are a person of faith and very active in your church, correct? Yvette Frith-Raymond: Yes, I am. Yes, I am. Vincent Ferguson: So how important is faith to you and why? Yvette Frith-Raymond: Faith, the truth is, Vince, I don't know of a life outside of one of faith. I was raised in the church. And even though I did not always go to church, but again, the foundational values, it's just a part of who I am. It doesn't mean that I didn't have to learn what that was for myself as an individual. I had to grow. You learn about faith growing up, but you had to grow to experience certain things for yourself. Yvette Frith-Raymond: So as I became an adult and matured I think life experiences kind of forced you to go a little bit deeper to find for yourself. And that is when I know I can say I definitely know that faith helps to get me through life. There's just an inner... Faith is just as important as the air I breathe, right? So I need air to breathe and I need my faith to live, because my faith in God is what guides me daily. I'm not sure if I know how to express it any other way. It nourishes my heart, it really drives my soul to be here, it's just fundamental to my existence. Vincent Ferguson: Oh, most definitely. And like you said, it's like you need air to breathe, you need faith for today. And I think it's more important today than any other time that we have our faith. Yvette Frith-Raymond: It sure is. You have to have something to stand on, something to believe in, something that's going to propel you to go beyond where you are and help to guide you to that place. Otherwise, you're at a place where you're like, "I'm not sure I can do it. Can I do it? I'm not sure." And that's me relying on my own inadequacies. And when I do that, I'm not sure how successful I could be if I do live and believe that way. Vincent Ferguson: I see. I see. And in addition to your faith, you also live a very healthy lifestyle, right? But were you always into health? Yvette Frith-Raymond: You know what? If I am honest with myself, I can go back to maybe even my childhood with how we were raised. We were raised on things from the farm. It's very rare that my grandparents prepared meals that were not from the farm. It was very rare that there were things from the supermarket, when you go to the supermarket, certain aisles, it was very rare that those things were at the dining table. And so, I guess I would say I was always fed that way. Did it mean that I knew what it was like until I became an adult and kind of matured into expecting a certain lifestyle? But I would have to say that there was a foundational piece to it. Vincent Ferguson: When you came to the States, did you notice that most of the people here were not eating as healthy? Yvette Frith-Raymond: So I migrated to the States at 15 years old and I have migrated to live with my dad, my stepmom and my other siblings, and my parents also prepared healthy meals, so I just think it's the way my family was and I think culture has a lot to do with that. But I think my changes actually started in college. Yvette Frith-Raymond: I went away to school in Buffalo, University of Buffalo, and it was in my second year in college. No, it's maybe transitioning into the third year that I actually went vegan. I started to eliminate meat within my freshman into sophomore year. And then in my junior year, I actually just started doing total no meat. Vincent Ferguson: No meat? Yvette Frith-Raymond: Yeah, no meat. I started out doing more vegetarian and then I transitioned into vegan. There was a transitional period, but I would say in college is when I made the total shift to how I actually eat. Vincent Ferguson: But something happened, okay, because again, you're living a healthy lifestyle, you're eating vegan, so you're relatively healthy, but something happened that caused you to change the way you eat. Please share that story with my listeners. Yvette Frith-Raymond: So I went vegetarian, vegan in college and I did that for most of my adult life. And when I became pregnant with my children in 2008 and my second child in 2010, I maintained more of a vegetarian lifestyle, not a vegan lifestyle, because during my pregnancy, I found that I needed more than I was able to really do being a vegan. Fast forward later in life and I realized that that time that there were things that I was eating that really was not in agreement with my body. Not that it wasn't healthy eating, it just wasn't what my body needed. And so, you grow to learn that as healthy as one can be, is not always the best option for that person. So today, we're in 2020, transitioning into 2021. Yvette Frith-Raymond: So I could say in 2017, I had a drastic shift in life. And what that did, I had to be open to understanding that as healthy as I was Vince, I was really also very unhealthy. So the vegan food that I was consuming was not the best option for my body. So what I will say is I am hyperthyroid and my thyroidism is an autoimmune disease. And I had to learn over time that when you have an autoimmune disease, that there are certain foods that's not the best choice for your body. So I became sick in 2017 and I was on a journey that was rather painful, but it was a life altering, painful experience. And so, I had ended up seeing the specialist for my stomach. It was just one point when it really got to the point where I had to stop, I had to pause and I really had to figure out what was going on. Yvette Frith-Raymond: I saw my doctor, because I was not able to eat and digest. There was nothing that was really digesting as I ate. I got sick and I just was not able to eat. And I called my doctor and I said, "You know what? I have an issue and I don't know what it is and I think it's a GI issue." I went in to see her and I explained what was going on, she gave me a referral to a GI doctor, but everything takes time. And during that time that I was waiting to see the doctor, my symptoms and my issues just kept on getting worse. By the time I was able to see the GI doctor and schedule the necessary tests that I needed to get done, the endoscopy, the colonoscopy, et cetera, I learned that I had gastritis and my stomach was so inflamed that I was not able to eat, to digest the food, that was necessary for my body. Yvette Frith-Raymond: After getting that diagnosis, I was told I could go back to my normal lifestyle, but the truth is, I had not been able to go back to my normal lifestyle and it's been over three years. Yes, and it didn't stop. And so, it took me, I think, a good nine months between going to the GI doctor and having to see another GI doctor and then allergist then, a bunch of just different doctors, because then I realized I had all these food intolerances, food sensitivities, just a lot of stuff. I lost a lot of weight, because I was not able to eat. I was not able to digest the food. And so, when you're not able to digest, you are afraid to eat, because you don't know what is going on. Yvette Frith-Raymond: In the process, I was very stressed. It was very overwhelming, because there's a lot going on and you don't know what is going on in your body. I can fast forward and say, I'm grateful now, looking back, for the medical team that I worked with, my primary care doctor who gave me the necessary referrals. She never, one day, asked, "What is wrong with you?" Doctors may sometimes think that you're overreacting. She never, one day, said that. She gave me the necessary referrals. And I have to tell you those referrals were always the right referrals. And what I can encourage people to do is to get your diagnosis, know what your diagnosis is, so that you know what you're working with. If you're not armed with the information you need, you're not going to know what your right course of treatment is. Yvette Frith-Raymond: So when I saw the GI doctors, and I'm not one to take medication, I don't like medication and medication somewhat contributed to some of the pain I ended up experiencing, because I have some disc issues in my neck and I have rotator cuff issues. So there was pain there that I was taking some ibuprofen, Advil, and I did not know I was one of those people who cannot take NSAID, because that was horrible for my stomach. So in addition to what was going on with foods that I was eating, then that stuff also contributed to that as well. So the right referrals helped, because the doctors did the tests that they needed to do. And it was in that process I found out that, yes, my stomach was inflamed. I was not able to eat right. Some of the foods that I was eating, I was not able to tolerate. So I had learned that while I don't have celiac, I do have sensitivity to gluten and soy, and as a vegan the alternatives were all gluten or soy. Vincent Ferguson: Yeah, I see. Yeah. Yvette Frith-Raymond: Yeah, so for years as a vegan, I was consuming those meat alternatives, because they're very high in protein and to be honest with you, they're very tasty. And I love to cook, so I really enjoyed fixing meals, preparing meals and the flexibility that I had to be able to do that. I ate a lot of browns, I hardly ever do anything white. So I did the wheat, I did the different grains, but what I was not understanding is that the browns, which were the gluten grain, was just not the best option for my body. Vincent Ferguson: For your body. Yvette Frith-Raymond: Right, and so, as I was consuming those for years and years and years, it was taking a toll on my body. And that's something that I didn't know. And then for some people who have autoimmune diseases, they do have some type of motility issue and I learnt that in the process. So my stomach processes my food a little slower than most people, so yes, so that contributed to some of the challenges that I experienced. And having said all of that, what was important to me was to be armed with the information that was necessary. It was important for me to know my diagnosis so that I could develop a treatment plan for myself. And the beauty about it is, the doctors that I saw, they all knew I was not one for medication. So the options- Vincent Ferguson: Oh, they knew? Yvette Frith-Raymond: Yes, we had that discussion upfront. So the option was always on the table to find out what are the natural alternatives for whatever that medication is or was that was going to be prescribed, or what are some of the other lifestyle options that I could have actually engaged in to support my health? Yvette Frith-Raymond: And I started doing yoga, something I heard about over the years, but never tried. And that thing about you will do anything to get better. I remember the very first time that I did yoga, I didn't know what I was going into and I ended up doing hot yoga. Vincent Ferguson: Oh, Bikram, yes. Yvette Frith-Raymond: Bikram, oh my goodness, what an experience. And I have not gone back to Bikram, I have done Vinyasa, I've done a bunch of different forms of yoga, but I did not go back to hot yoga. Vincent Ferguson: You didn't go back to hot yoga? It's too hot for you. Yvette Frith-Raymond: No, I did not go back to hot yoga. No, I just couldn't do it. But it was a very great experience, that I will say, because it helped me to start to think differently about my body and bringing my body back into alignment. And I mentioned growing up in Jamaica in a farming village, as a little child, we ran around outside with no shoes. So we were always connected to the earth. And so, we were practicing natural grounding without even knowing it. Vincent Ferguson: Interesting, yeah. Yvette Frith-Raymond: Yes, yes. So yoga brought me into a different awareness, managing stress, because I became very stressed, not knowing what was going on in my body, so I was really not in a good place when it came to being stressed. And I had to learn what we call mindful living. So I had to learn to manage my stress. I had to learn to find my breath. I had to learn to become more grounded. I had to learn to give up what I could not control and still managing what the diagnosis was. And the managing the diagnosis was for me, eliminating a lot of the foods that I used to eat that was causing pain in the body, because one thing that people need to know is gluten causes inflammation in the body. Vincent Ferguson: Gluten? Yvette Frith-Raymond: Yes, inflammation causes pain. When you feel pain, there's inflammation somewhere. So I had to learn to eliminate the food that I loved, because it didn't love my body or my body didn't love it. So I went back to my foundation. I grew up on a farm where my grandparents planted their own and we ate what was raised on the farm and I had to go back to the root food. I've always shopped at farmer's markets, just, that became what I go to more now, the farmer's markets every weekend. And I go and I get root foods. I get foods that are grown in the soil that is really good for the body. A part of that process included probiotics so that you could get your gut flora in check so that you're developing a healthier GI system, so there were just a lot of different things that helped me to be where I am today. Yvette Frith-Raymond: But one thing I can share with your listeners, is you have to know your body. You have to work with your professionals to get your right diagnosis. And once you get your right diagnosis, you can develop a treatment plan that's best for you. I did a lot of free webinars Vince to learn about natural alternatives. And again, back to the farm, we grew up using a lot of herbs and I always have herbs, I now just have a better understanding of what those herbs actually do for the body. So I do use a lot of herbs and I use spices for healing. I use a lot of essential oils, so my medicine cabinet really is more my essential oils than my herbs. But again, that might not necessarily work for everyone, that works for me, making the necessary adjustments that I needed for my body. Vincent Ferguson: Very nice. So now, are you back to basically a vegetarian lifestyle? Yvette Frith-Raymond: I am back to a vegetarian lifestyle, because I cannot consume the vegan options that I really loved. There are days when I wish I could, but it's just not the best thing for my body. So I have come to terms with it and we have closure on that area of my life, so I do mostly vegetarian now and I'm satisfied with it. For the most part, I don't do dairy, I don't do soy and as best as I can, I don't do gluten, because I need to remain balanced in what I consume and how that affects my body. Vincent Ferguson: Yes. And like you said, the gluten caused a lot of inflammation. Yvette Frith-Raymond: Yes. Yes it does. Vincent Ferguson: Yes. Yes. And again, what's important too, you said you recommend that my listeners know their body, get to know their bodies. Yvette Frith-Raymond: I think it's so important to get to know your body. As much as we think we know our bodies and as much as we accept... There are a lot of fads and there are a lot of things that people tend to gravitate to, because, "This looks good, I think this might work. This sounds great." But the truth is, it might not be what's ideal for you as an individual. And, I mean, I didn't get into vegan and vegetarianism because if it was a fad or…….. I got into it, because that's something that I'm naturally propensed towards, so it's something that I enjoyed. It's just that my body was really not able to manage it. And for years, if I might, for years, as much as I ate that way, I was gaining weight over time and I always liked to work out. Yvette Frith-Raymond: I mean, there were a couple of years in between that I wasn't as active in the gym as I would've liked to, but I was never one of those people who over ate or over consumed certain things and I really started to gain weight that I was really not able to move. And in hindsight, if I was to really look back at when those things started to happen, I would have recognized that something was going on in my body that I needed to pause and really take a look at, but I didn't. In hindsight, I would have, but you learn later. Vincent Ferguson: Most definitely. They say hindsight is 2020. You look back, you can see clearly. Yvette Frith-Raymond: Yes, you learn later. Vincent Ferguson: So do you do any other types of exercise besides yoga now? Yvette Frith-Raymond: So I don't do as much yoga as I used to in 2018 and part of 2019. In 2020, believe it or not, I started running again and I used to do track and field in high school. I used to do volleyball. I was actually an active sports lover and I participated in sports. So in a 2020, this pause has really given me an opportunity for reset as well. I live close enough to Prospect Park and my husband and I would take our children for walks in the park and they actually wanted to start doing trails and just kind of exploring the park a little differently. And we started to do that. But what I realized is when I was taking them out, I really wasn't doing much for me. And so, I decided that I would start going out in the morning when the weather, it was still fairly cool, started changing, and I started to go for walks. Yvette Frith-Raymond: And my brother, he's in the military, one night I was speaking to him and I mentioned, "No, I haven't been running. I really wish I could go back to running." And a part of the reason why I wasn't able to do that, Vince, is because on my journey, I lost so much weight and my muscles became so weak and I was not as strong as I used to be. And I wanted to be healthier, I wanted to feel better, but I was always so weak. If I lifted something that I thought I would have been able to manage in terms of lifting, I would feel pain. That's because my muscles were so weak and I needed to do something to strengthen them. In 2019, I started to go back to the gym, but even then, lifting the weights, it hurts. So I had to start out at bare minimum and I would just go and I would just do the walk on the treadmill, because I couldn't do the running on the treadmill. I just did the basics. Yvette Frith-Raymond: And then in 2020, I remember just speaking to my brother and I said, "Oh, I really wish I could go running." And that morning after I spoke to my brother, I was walking and then I decided to, "Maybe let me just see what I could do." And I think I did half a mile of a jog. And the next morning I did like a mile. And I think by the fourth morning, I just took off when I went in the park and I just started running and I have not stopped. Vincent Ferguson: And you haven't stopped? Yvette Frith-Raymond: I have not stopped, except for now that it's winter, I'm not out running. If the weather is not too bad, I will go out and I'll do a half walk, half jog. But I love it. I truly, truly love it and it has rejuvenated my body and I love it. Vincent Ferguson: Excellent. Excellent. Well, I'll tell you, Yvette, this half hour has gone so quickly and I just thank you so much, because I think you're adding a lot of value to my listeners about what you went through and how you were able to get your health back. What advice would you give my listeners when it comes to taking care of their own bodies? Yvette Frith-Raymond: Number one, know your body. And if you don't know how to know your body, work with someone who can help you to get to know your body. And a part of getting to know your body is really listening to what your body is saying to you. When I didn't know what my body was saying, I went to my doctor. When I started to become overwhelmed with anxiety and stress and I thought I was having heart palpitations, my doctor referred me to the cardiologist. Turned out I did not need a cardiologist, but that was the way stress was manifested in my body. So learning your body, working with someone to help you understand what is going on with your body and knowing your diagnosis, if there is one, and developing a treatment plan for that diagnosis for a very favorable outcome. Yvette Frith-Raymond: And it is okay to know the diagnosis. I think one of the things that we have to understand is, we cannot start to treat something we don't know what we're treating. We could try to develop a treatment plan and it's totally off. So you have to know your diagnosis, know what you're working with, develop a treatment plan that works for you, works for your body, develop a network of support who is going to be a great source of encouragement. You need cheerleaders in your life. You need people who understand. When I went to the cardiologist and he sat and he listened to me, he recommended that I read the book Dropping Acid. Never heard of it, did not know what that meant. And you know what was so funny, Vince? When I went to the allergist because of some of the food sensitivity issues I was having, he also recommended reading portions of that book that I was already reading. So there was a network of doctors who could give recommendations and it was like confirmation and it was consistent. Yvette Frith-Raymond: So developing a way of living in a mindful way decreases stress. It reduces anxiety in your life. And once you create a balance in your life, there is harmony. And I can tell you, once you're at that place in your life, there are things that's happening around you, that you will recognize. The things that you used to major in has now become your minor. They're not as bothersome anymore. You're able to become more carefree. You're able to just release a lot of things that you have no control over. And that helps to really bring your body into alignment, because your body can heal itself, but you need to give your body what it needs and your body needs to be at peace. Your body needs to be whole. You need to be well. And that is some of what I would recommend to your listeners. Vincent Ferguson: That's a lot, let me tell you. That is awesome recommendations, Yvette. And the name of that book was Dropping Acid? Yvette Frith-Raymond: Dropping Acid, yeah. Vincent Ferguson: Man, that sounds like a powerful book to get, okay? Because your body builds up a lot of acidity. Yvette Frith-Raymond: Yes. Vincent Ferguson: I get it. I get it. And tell me, Yvette, about your family and your church. Tell me how important they are to you? Yvette Frith-Raymond: So I am an active leader in my church, Rise Church International, where my pastor, Dennis Dillon, is our leader. He is a community activist. He is such a leader who encourages us to really just be the best we can be. And he's really one of the reasons why I even feel as confident as I am speaking to you today, because he recognized something in me when I did not know I had it in me and he pulled that out of me. So I'm as confident speaking with you today, because of what he saw in me. So I want to be able to say thank you to him and the work that he continues to do in Rise Church here in New York, as well as international with our communities in Africa and across the globe. Yvette Frith-Raymond: And the next question you wanted was to know about my family. Well, I am married. I dated my husband for five years before we got married, so we've been married now for 14 years. September 2020, we've been married for 14 years and we have two beautiful children Malachi and Elaysha Raymond. We serve in ministry together and he's a great source of support to me and the children, they're just growing well and I just thank God for the work they're doing. So, they've been doing school all virtual for this whole time and they actually both made the honor roll for their schools and I'm really proud of them both. Vincent Ferguson: Congratulations. Yvette Frith-Raymond: Thank you. Vincent Ferguson: Beautiful, yeah. Yvette Firth-Raymond, on behalf of Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Yvette Frith-Raymond: Thank you, Vince, this was truly a pleasure. Vincent Ferguson: You are a blessing. And to my listeners, I truly hope this program was informative, encouraging and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. Vincent Ferguson: And if you have any questions, comments or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.6weekstofitness.com or email me at [email protected]. And please don't forget to subscribe, so you don't miss any future episodes.

Jacqueline Selesky is a professional dancer and choreographer. She graduated from Montclair State University with a BA in dance education. She was the lead soloist in Martha Graham's Daughters of the Night, performed at the Joyce Theater in New York City. Jacqueline appeared on Spike Lee's She's Gotta Have it Netflix series, as well as a dancer on the Tonight Show with Jimmy Fallon, Good Morning America, and Live with Kelly and Ryan. And she also appeared in various television commercials. Jacqueline has recently started her own YouTube channel called “Fit for Faith with Jacqueline,” where she streams praise and worship dance cardio classes, and all things fitness, dance and faith. Jacqueline's experiences have allowed her to not only advance her skills as a dancer, but also as a well-rounded performing artist and educator. Vincent Ferguson: Well before we talk about your Fit for Faith with Jacqueline YouTube channel, tell my listeners more about you. Where did you grow up, and what was your childhood like? Jacqueline Selesky: I grew up in Long Island in a little town called Central Islip. And I actually grew up doing a lot. My mom had me in so many different things. She had me in basketball, Girl Scouts, and I was always doing something after school. And I'm so grateful to my mom for giving me all of these opportunities. Baton twirling too. I'm forgetting things, there's just so much. And then eventually my best friend was doing dance, so my mom allowed me to go with her to dance class. And then from there, dance took over everything. So I stopped basketball, I stopped everything else. And I just fell in love with dancing and performing. And as I grew up in that studio, I was actually afforded the opportunity to perform in Puerto Rico, perform all over the city and in Long Island. So that's my bringing up, is basically dance took over, and it was a blessing. Vincent Ferguson: Amazing. So it was the exposure to different activities that led you to dance. Jacqueline Selesky: Yeah, it definitely was. I know that everything that I was exposed to was definitely physical and social. And putting all the physical and social together, dance has made the most sense to me. Vincent Ferguson: Did you have any role models in the dance world? Jacqueline Selesky: Yes. So my dance teacher Jerilyn Diaz, actually. She basically became my sister. She was my role model all throughout my childhood. She basically wanted to be a professional dancer, but she actually ended up being a speech pathologist. So she kind of lived vicariously through me and poured everything into me. And not only did she teach me how to dance, but she taught me how to be confident, how to speak my mind. And yeah, I give a lot to her. Also my mother, she was a single mother. And as I said before, she gave me all the opportunities possible, and just seeing these powerful women in my life just do it, and go for whatever they wanted, and be confident, independent woman, really, really molded me. Vincent Ferguson: Wow. Excellent. Excellent. Now has the COVID-19 pandemic affected your work as a dancer in regards to employment opportunities? Jacqueline Selesky: Yeah! Vincent Ferguson: Really? Jacqueline Selesky: Any dancers listening will be like, "Oh yes, please. Open back up." But I mean, I'm grateful that everybody is staying safe. But it's definitely been harder. I have an agent and usually I'm sent on auditions, so I'll be running all over the city auditioning for auditions, being virtual now. Which I don't mind, because living in Long Island, I really don't want to travel to the city. But the energy is different. I'm not able to ... you're not able to connect with a casting director via a video, but it is what it is. And it's actually allowed me to pour more into what I want to do for myself with my YouTube channel. So it's been a blessing in disguise kind of thing. Vincent Ferguson: Oh, most definitely. And having a YouTube channel really doesn't hurt, because if anything, it increases your exposure, doesn't it? Jacqueline Selesky: Oh, yes, by a lot. Reaching people from all over the world, which is amazing, which you can't normally do just from a dance studio. I love the fact that YouTube has been giving me more exposure, especially during COVID, because everybody's on the computer and on their phone right now. Vincent Ferguson: Oh, exactly. Most definitely. And now you call your YouTube channel Fit for Faith with Jacqueline. Now tell my listeners where the name came from and what can they expect to experience participating in your program? Jacqueline Selesky: So Fit for Faith came about, it's funny, I wanted to start a YouTube channel six years ago. It's crazy. It's crazy how long we can put something off for, and just dream it up so much. And then the pandemic hit and it was like, well, this is the perfect time to do this. You know? So let me go ahead and just do this channel. And I knew that I wanted to do something about dance. So taking it back six years ago, hold tight. I want to do a YouTube channel about dance. And then over time I was like, well, what would that look like? That's really general. And then I started going to church. I was born again about three years ago. Vincent Ferguson: Nice. Jacqueline Selesky: And then every time I would go to church service on Sundays, I was actually in a Spanish church. I was the only English speaking person, but hey, the Word is the Word, right? Vincent Ferguson: Yes. Jacqueline Selesky: So I go to church and they would always throw me in the center during worship, and everybody would just follow me. And I felt like it was a Zumba class, like a dance cardio class but worship music. And everybody was following me and it felt amazing. And I'm like, wow, what if I did a YouTube channel that had dance cardio classes catered toward praise and worship music? And it's a little dose of church on YouTube. And then I can also speak about the word, Bible verses, little devotional videos. And help grow my faith while maybe other people need to do the same thing. And this went on, so that's where Fit for Faith came in. Vincent Ferguson: I love it. I love that. Now how important is faith to you, especially in times like these? Jacqueline Selesky: Wow. I didn't realize how much I needed to grow in my faith until this pandemic hit. It's like, I mean, we could probably all agree that it feels like it smacked us in the face. And shook us to the core. And it's still doing that. We're trying to navigate and figure out how to live in all of this. And what I realized is that faith is the only constant throughout a pandemic, throughout a breakup, throughout a divorce. Whatever somebody may be going through, that's the only thing that we can really focus on and won't change for us. And what could only happen is it can grow and become even more beautiful. So faith is important. Vincent Ferguson: Yeah. I see. I see. And you're able to express it with your YouTube channel. Now, what type of music do you have on the channel? Jacqueline Selesky: I try to have a diverse set of music each time I do a dance cardio video, and I call it praise and worship cardio classes. And we'll have gospel, we'll have Kirk Franklin, and we'll put the Bachata and even Merengue and Salsa. It's crazy how many Latin praise and worship songs there are. I'm like, wow, I didn't even know. So many of them. And also what I've been falling in love with is Soca. Soca music for praise and worship songs, I'm like, whoa. They are serious. They're like stomp up in on me. Go to my channel and you'll see what I'm talking about. They are so much fun. Vincent Ferguson: Really? Now how long has the channel been around? Jacqueline Selesky: I literally only started in August. So it's very new. Vincent Ferguson: Yes. Jacqueline Selesky: Yeah, I started it on my birthday, I turned... Oh, I'm about to tell my age. I turned 29 on August 27th. And I'm like, you know what? This last year of my 20s I want to hit with a bang, and I want to start this channel and bring more people to the light, to God, to just goodness. You know? Vincent Ferguson: Yes, and how long are the classes? Jacqueline Selesky: I literally do 20 to 25 minute classes. Because I know a lot of people don't have time to get a big workout in. And you know what? It sometimes only takes 20 minutes to get a nice workout. We don't have to do so much to get what we need and what we want. It's really how much you put into it. And I'm crazy. So on the channel, so as soon as the warmup starts I'm like, it's not really a warm up, let's go crazy. So 20 minutes, that's all we need. And honestly, every day I've been having a 90 day faith and fitness challenge. And in those videos, they're five to 10 minutes long. And I start with the Bible verse and then I give people an action step for your day. Like, open the door for somebody, something just nice to keep you in a good spirit and spread the spirit. And then we always end in a plank while praying. Vincent Ferguson: Really? Very cool, very cool. Are these live fitness classes? Jacqueline Selesky: So I've done a couple of lives, but most of them are prerecorded and then I post them up throughout the week. But I've been thinking about doing more live videos. So I'm glad that you said that, because I think the connecting with people is what I miss about teaching live classes. So look out for the live classes coming soon. Vincent Ferguson: Well once you go live, do you have a certain day and time you'll do that? Jacqueline Selesky: I want to do them on Monday, Wednesday and Friday. Those are days that might be tough for people. Monday's are always like, ah, Monday, I got to wake up. Vincent Ferguson: Right. Right, exactly. Exactly. Jacqueline Selesky: You’re dragging your feet Wednesdays, and then Friday is like a celebratory, we may it. So Monday, Wednesday and Friday. Vincent Ferguson: Exactly. Would they be in the morning, afternoon, or evenings? Jacqueline Selesky: I would love to do it in the morning to start people's days off. And then hey, if they can't make the live version, it'll stay on there so they can catch it later. Vincent Ferguson: Right. Okay, so that's something that we're going to look forward to with your live classes. But now if I wanted to find your program, can I go to YouTube and just type in Fit for Faith with Jacqueline? That's how I find it? Jacqueline Selesky: Yes. That's all you got to do, is Fit for Faith with Jacqueline and you will see me. Vincent Ferguson: Perfect. Perfect. Now who would you say your target audience is? Jacqueline Selesky: That's an interesting question, because when you start a YouTube channel, all the videos, prep you say, make sure you are targeting your target audience. And to me, everyone is my audience. That's how I feel. I feel that anyone can get something positive from this channel, whether you just tune in for the videos and we do the little planks and we pray, or we do wall sits and we pray. Or you come in for the dance cardio classes. It's for everyone because the bible is for everyone, and that's what I'm talking about on my channel. And in general, just talking about living positively, spreading light and spreading love. Vincent Ferguson: Most definitely. Most definitely. Especially today. Do you see this as like a health ministry and a way to honor God with exercise? Jacqueline Selesky: Yes, definitely. Definitely a health ministry. And honestly, I'm just grateful to God that he gave me this because it's allowed me to be creative in how I produce content with dance too. You know? So it's definitely a health ministry, but you can go on there for a party too. Vincent Ferguson: Yes. Yes. Now there is a scripture in the Bible about our bodies being the temple of the Holy Spirit, but yet so many people defile the temple don't they? Jacqueline Selesky: Yes, so many. And you know what? I was one of them.   Vincent Ferguson: Okay, yeah. There you go. Jacqueline Selesky: And I've always been an emotional eater. And I know I'm not only one, but I hid that for so long. I'm like, oh, oh, it's fine. Because nobody can tell because I have a fast metabolism. Let me tell you, when quarantine hits, fast metabolism went out the door. Vincent Ferguson: Oh, yeah. Oh, yes. Jacqueline Selesky: So it changed. And God giving me this vision to do this channel has helped me be able to stay healthy. Sometimes even though I want to eat crazy and what not, having to show up for him and be on it and do these videos. And it's not just about looking good, but feeling good while I do it, because that shows. People can see, you know? It's definitely helped me to stop defiling my body because you can put in so many ways. Vincent Ferguson: How are you promoting your channel? Jacqueline Selesky: I've been on Facebook and Instagram a lot. And I also just started a TikTok. I feel very old on TikTok, I'm not going to lie. Like, how do you do this stuff? But I'm learning. So basically on those  social media platforms, and I'm thinking about going on Twitter because I've heard that's a good spot to be. I sound old I know. Vincent Ferguson: Yeah. Yes. I mean the key is promoting on every platform that you possibly can to give yourself a nice little boost. And I think Instagram is hands down one of the best, obviously Instagram. The Facebook, the Twitter, the TikTok. Because again, you may feel like that's a younger audience, but trust me, a lot of the people on there and you want to grab as many people as possible. You know? That's great. That's great, and what we'll do, I'll tag you once this comes out and I'll also promote it in Facebook, on Twitter and Instagram. And I'll put it out there as well, because I like what you're doing- Jacqueline Selesky: Thank you. Vincent Ferguson: ... for the people, for everyone. And that's important. Any age can join in with you. Correct? Jacqueline Selesky: Any age can join in with me. What's great is that a couple weeks ago my friend wasn't feeling great. Like her back, she's going through something with her back. And she came just to watch the video, because I have a bunch of girls who come and do the dance cardio video with me. And she's like, "Oh, I just came to watch today, my back really hurts." And I was like, hmm, because I'm crazy. "You can sit in the chair and you can do the warmup. And you just do arms." And I said, "I bet there's people out there who can't get up out of their chair and they want to participate, but I'm going all over the place that they feel they can't follow. Now they can follow you in the chair." And what's great is that someone definitely commented and said, "Thank you. This was a blessing that you had the woman in the chair. I followed her along the whole time." So everybody can join in no matter what age. Vincent Ferguson: You're right. Just being mindful that everyone, people who are watching you, they may not be as healthy, they may have certain conditions. And like you said, your friend who needed to be in the chair, there are so many other people watching who also are limited in their mobility and needed to see someone like them. That's so important. Awesome. Jacqueline Selesky: Exactly. Vincent Ferguson: I love it. And you don't have a lot of time on the channel, do you talk about nutrition at all? Jacqueline Selesky: I haven't spoken about it so much, I guess because I've been doing 90 days of faith and fitness challenge. So I've been into these little videos that I do every day. But that's something that I'm going to start doing in January, because I'm going to do a 21 day water fast. And I just want to be on the channel with everybody whoever wants to join me in doing that. But also I want to talk about regular nutrition, because that's not a normal thing to keep up every day, right? So just talking about nutrition and how important that is to couple alongside with fitness and then also faith. Vincent Ferguson: Oh definitely, because nutrition, believe it or not. And I tell a lot of people this, and as a trainer, that 80% of your health depends on nutrition. Jacqueline Selesky: So true. Vincent Ferguson: So much. Okay? More than some people realize. Exercise is extremely important, but if you don't have that nutrition component, you're wasting your time. Jacqueline Selesky: Exactly. That's exactly how I feel. Vincent Ferguson: Yes. And that's good. And you're leading the way, which is awesome. Now, what would you say if I said to you, try to convince someone who's on the fence who needs to do something, needs a fitness program. They're in the church and they're concerned about their health. What would you say to this person if you wanted to convince them to give it a shot? To join your class, come in and see what you're doing and be a part of the program. What would you say to them? Jacqueline Selesky: I would say, because I get not wanting to work out. I get being skeptical if it's something you're new to. Because honestly, though I grew up as a dancer, I didn't workout. You know what I mean? I didn't do anything besides dance. So when quarantine hit I was like, I need to workout. My body is starting to slow down and whatnot. This was a great introduction for me, because it allowed me to have fun and forget that I was working out. Especially for people who already go to church, who already hear the praise and worship songs. It's basically like we are in church at a party. Vincent Ferguson: Nice. Jacqueline Selesky: And we're able to work out and forget that we're working out, until after when you're drenched in sweat. And it's amazing. And my friend said this really good thing one time. She said, "When we dance, we are praising him twice." Vincent Ferguson: Wow. Jacqueline Selesky: And that just explains it all, because that's what makes you forget about it too. You're in these songs, shouting out, "Amen. Hallelujah." And have fun. Even if you're alone and you forget you're working out. Vincent Ferguson: It's like making joyful noise unto the Lord, huh? Jacqueline Selesky: Exactly. And honestly, it's one step at a time. Hey, 20 minutes is too much for you, do the first two songs and call it a day. One step at a time. Vincent Ferguson: Nice, one step at a time. Now I know you focus on the cardio, do you do any strength training? I know you mentioned planks, which is great. Jacqueline Selesky: So we've been doing the planks and we've been doing the wall sit while we pray, which is such a challenge. That's why we call it plank challenge, and wall sit challenge. To pray while we do those things because we literally do need to pray. I’m praying oh my God, please help me through these planks. But as of right now we're just doing the dance cardio and those planks and the wall sits. But as the channel develops more, I would love to do more strength training. I would love to even incorporate stretching and cool downs, and things of that nature. Vincent Ferguson: Excellent. Excellent. As you develop your channel you can offer so much more. Amazing. Tell my listeners how we can find out more about Jacqueline Selesky. Do you have a website? Can we follow you on social media? Jacqueline Selesky: I'm @Jay2reality, and then my full name for Facebook Jacquelyn Selesky. And I'm new on TikTok, so be kind to me there. But I am at Fit for Faith on TikTok. So everything is basically my name and Fit for Faith. And I'm going to be having a website soon. And I'm also going to be offering private lessons and classes, group classes for anybody who wants to personally meet me and have class one-on-one with me. Vincent Ferguson: Love it. Absolutely love it because you are an entrepreneur. Jacqueline Selesky: Thank you. Vincent Ferguson: Thank you. Jacqueline Selesky: I'm trying out here. Vincent Ferguson: Oh, you got to. You're doing that. And you're taking the right steps, you're doing the right thing. You're going to build a following, and people are going to be so into what you have to offer them and they will want to work with you. You'll lead the way Jacqueline. This is great. Any final words for my listeners? Jacqueline Selesky: I know it's hard right now out there, whatever you may be personally, in your career and your family, but just know God got you. You're going to be okay. And this is the verse I use every day, and you could use this for a man to just switch it to a he. I say, "She is clothed in strength and dignity and she laughs without fear of the future." Proverbs 31:25. We are going to make it. Let's dance our way through this pandemic, and we'll make it to the other side. Vincent Ferguson: Awesome. Love it. I'll take those words to heart myself. Thank you so much. Jacqueline Selesky, on behalf of Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Jacqueline Selesky: Thank you so, so, so much for having me. Vincent Ferguson: And to my readers and listeners, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.sixweekstofitness.com, or email me at [email protected]. And don't forget to subscribe so you don't miss any future episodes. 

Dominic Kennedy is a personal trainer in Hollywood, Beverly Hills. He has certifications from the National Academy of Sports Medicine for personal training, weight loss specialist, corrective exercise specialist, and in nutrition. He is also the CEO of the Dominic Effect app, a fitness and wellness app that launched in November of 2020. Dominic is also a luxury realtor with the Compass Aaron Kirman Group. Vincent Ferguson: Before we talk about the Dominic Effect App, let's dig a little bit into your personal life and talk about you, Dominic. Where did you grow up and what was your childhood like? Dominic Kennedy: I grew up outside of Philadelphia, in more of a smaller town so it was about 20 minutes outside of the city. Growing up, I had a great childhood. I wouldn't say it was a cookie cutter, but there were challenges like everyone goes through. But I really enjoyed the area that I grew up in. I enjoyed the city of Philadelphia. Very athletic from a young age. Very involved in sports. Rarely ever would be inside. So very, very active from a very young age. Vincent Ferguson: Very nice. Do you come from a big family Dominic? Dominic Kennedy: I do. I come from a huge family. Vincent Ferguson: Really? How many siblings? Dominic Kennedy: On the one side, there's four and on the other side, there's eight. So I was surrounded by a lot of people. A lot of different personalities. Vincent Ferguson: When did you know that your career path would take you into owning your very own personal training business? Dominic Kennedy: It was at my teenage years. I've had a very independent mindset since I was younger. I was always off on my own. I had jobs when I was 11 or 12 years old delivering newspapers, working at restaurants, whatever I could do. I just had this entrepreneurial mindset. I knew that when I first started working in corporate pharmaceutical, this wasn't for me and I quickly after college realized that I wanted to be an entrepreneur. And here I am. Vincent Ferguson: Very interesting. Did you have any role models who were entrepreneurs? Dominic Kennedy: I do. I worked at a restaurant when I was younger, his name was Michael. And he started from nothing, grew up very poor. He grew a huge franchise and I really honored, and respected, and looked up to him from a very young age. I was by his side watching his work ethic and it instilled in me because I have a very similar work ethic. Vincent Ferguson: So would you say that mentorship is very important for young people? Dominic Kennedy: 100%, for young people. I'm 35 and I still have mentors. And I will always have a mentor. Vincent Ferguson: Excellent. You're not only a personal trainer, but you're also a luxury realtor. How do you mix the two? How does it work out for you? Dominic Kennedy: Well, owning a private personal training business, I'm around a ton of different personalities in Los Angeles. Clients have been with me over 10 years in a row. So it's developed a really deep relationship, friendship. It's almost like family. But you get into the luxury real estate, and it is in Beverly Hills, my clients who have... They trust me. I work side by side on their body, mentally, emotionally. So if somebody wants to sell their property or look for a property or start an income property, they know I do this. Not only will they use me, but they'll also refer me to their friends. So I use both interchangeably because in personal training, just like hiring a realtor, you really have to trust the person that you're going to work with. Vincent Ferguson: Yes, most definitely. But why did you choose to become a personal trainer? Dominic Kennedy: I love helping people. Like I said, in the beginning of this, I worked in corporate pharmaceutical for two years behind a computer, on a spreadsheet and it does not reflect my personality at all. I have always been a personal trainer on the side throughout college. So when I moved to Los Angeles and decided to make a career out of it. It's so fulfilling to me to be able to watch somebody grow and also achieve their goals. I look at everyone as an individual and whatever they are coming for, that's how I designed their program. It's not my body. I'm just there with them along the physical and emotional process to help and guide them and be there for them. Vincent Ferguson: Yes. You mentioned your body and I've visited your Instagram page, and honestly, you have a phenomenal body. So when someone sees you, they can't help but wonder, "Wow, what does this guy do?" What's the most common question you get when people see you, whether on the beach or your Instagram page, they see you in a social setting, what do they ask? Dominic Kennedy: What do you eat and how do you attain a body like that? I get this question a lot at the grocery store. When I'm in line, "Oh, can I ask what's in your basket, what kind of food do you eat? I want to look like that." And I love it because it's a great question. Vincent Ferguson: Oh, most definitely. So what do you tell them when they say, "How can I look like that?" How do you answer that? Dominic Kennedy: That's a good question. It really depends on the person who stuck to me because I wasn't always... I'm 220 pounds now. So I know if somebody comes up to me and they're around 150 pounds and they're just into this. I really recommend to anyone, no matter what their goals are, to stay consistent and that it does not happen overnight. So many people expect I'm going to do this for four weeks and expect this amazing transformation. If you're a 160 pounds and you want to be 220 pounds of lean muscle, that takes time. If you want to lose weight, that's different. So if someone's looking at my body and they want that type of lean muscle, there's amazing things you can do in four weeks. But if you want a lean, dense quality muscle, and to really pack that on, I always say to stay consistent and focused and keep going, because it's what's going to get you to your goal. Vincent Ferguson: But what brought you out to Hollywood, Beverly Hills? Dominic Kennedy: I have wanted to move out to California since I was around 12 years old. I'm a huge beach boy. I love going to the ocean. I meditate at the beach all the time. I love sunsets. The energy out here really corresponds with who I am. I'm highly into meditation. I find it very peaceful out here on the hikes that I go on to really re-center myself. And the second I moved here, which was almost 11 years ago, it felt like home to me. Vincent Ferguson: Really? Do you have any celebrity clientele? Dominic Kennedy: I do. I have such a wide variety of clientele from famous professors. Actors is something I can't disclose. Just really incredible top scientists and doctors that work at UCLA. I mean, I have a really amazing range of clientele who I learned from as well all the time. Vincent Ferguson: The actual name of your business, Dom, is what? Dominic Kennedy: The app is The Dominic Effect. And my business has always been called Dominic Anthony Fitness and Wellness. Vincent Ferguson: Dominic Anthony Fitness and Wellness. Dominic Kennedy: Correct. Vincent Ferguson: Okay, excellent. Excellent. And you said you've been in business now for how long? 12 years? Dominic Kennedy: Over 12 years, yes. Vincent Ferguson: Over 12 years. Now, this current government shutdown, the pandemic, how has that affected your personal training business? Dominic Kennedy: To be honest, I'm very proactive in approaching this or anything in life. I've always been like that. And when this happened, I quickly within two weeks converted most of my clientele onto ZOOM. And for me, I have to find a way around this not being able to physically train in a private gym with the restrictions. I'm so thankful for FaceTime and ZOOM and so are my clients, because it's made all the difference. Vincent Ferguson: What would you say makes you stand out as a trainer above the rest? Dominic Kennedy: I don't just meet a client and bring them on, and train them, and they leave. This is my life. I live and breathe this. And also when I meet somebody, I want them to feel very, very comfortable with me because it's not just about the physical body. There's so much more that goes into this. Why people have blocks with food, or working out, or emotional eating? There's so many things and fears to tackle. So I incorporate not just the physical aspect, but I really encourage affirmation, meditation. And I'm very hands-on so my clients don't just come in for an hour and then leave. The next day I'm going to text them, "How are you feeling? Did you do your cardio?" I'm very, very responsive and very hands-on. And I really like to keep open communication where they can reach out to me anytime, because I'm so passionate about this industry. Vincent Ferguson: So you really add that personal effect that people need to motivate them and to keep them going? Dominic Kennedy: I add The Dominic Effect, yes. Vincent Ferguson: There you go, The Dominic Effect in the house. All right. Now, as a personal trainer, you're limited to the amount of people you can actually personally see and train throughout the course of the day, but you created a fitness and wellness app called The Dominic Effect. Tell my listeners about The Dominic Effect and why it's so special. Dominic Kennedy: So the premise behind this is, I want to reach as many people globally as I can. So like you just said, I can only reach a certain amount of people throughout the day that are ongoing or whether it's one-on-one training. However, coming up with this app, it's not just somebody goes on. They create that customized workout plan with video tutorials, there's customized meal plans with shopping lists. All the macro counts, the proteins, the carbs, the fats, how to cook the food. I've made this so user-friendly, which was so important to me because many people who use other apps and it's confusing to them. So this is so user-friendly for anyone of any age group who wants to use it over 17. Dominic Kennedy: And I also incorporated a big part of me which is the meditation and wellness. That section is on there. Where we have live meditation. I'm bringing in other people who I really respect, who will lead live guided meditation, yoga workouts. So I really want this to be a community where people feel safe, and where they feel they are benefiting from this app. And not just from the physical standpoint, but from the inside out. So it's really important to me that people feel really center grounded, especially during this pandemic right now. Vincent Ferguson: Let's talk about the nutrition because that's very important. So many people, they eat differently. Some are vegans, some are vegetarians. How does your app address those people? Dominic Kennedy: It does it for everything. So if a client signs up, they're going to be asked a list of questions. And one of the questions is your preference of eating. So whether you're vegan or vegetarian, you eat meat, paleo, you'll select that. And there's a whole bunch of other questions you're going to answer after that. From there, you'll be generated in 72 hours that much I look at the customized meal plan, where if you eat vegan, then it's just customized to you in that sense. And then it will still come up with all the macros, pictures of the food, how to cook it and a grocery lists. Vincent Ferguson: You said how to cook it as well, really? Dominic Kennedy: Right. So not only does it come up. It's a beautiful picture of what the food can look like and all of your proteins or carbohydrates, your fats and calories, but then there's a dropdown list and it'll show you the exact ingredients. And then the second list is how to cook step-by-step. So you don't even have to think about it. If you're not a good cook, then you can follow this. And it even has pictures so you know how it should look. You can print or email the grocery list to yourself or just on the app as you go to the store, pull it up and check each item off as you purchase it. Vincent Ferguson: That's incredible. This is definitely the type of app you need to explain to people. I don't think most people will get the full gist of it. When you just say The Dominic Effect app, it really encompasses a whole lot more than what the name says, which is great. Dominic Kennedy: Correct. Vincent Ferguson: Now tell me about the fitness aspect, because sometimes some of these fitness programs can get stale. Dominic Kennedy: Right. So it's a personalized workout. So just like the nutrition aspect, where you have a list of questions, the workout portion as well, will come with a list of questions. So you'll answer all of your stats. There's dropdown menus with pictures. So you can pick where your body fat is because no one knows off the top of your head. So I have pictures of 12 different types of bodies with the body fat, and you'll select that. And then what your goals are, how often you work out and injuries. That's very important too. There's an option for that. So that's within the app, it'll pop up. If the exercise... If you have a shoulder injury, that'll let us know for that particular workout. So once that's submitted, then it will generate within 72 hours a workout plan. Dominic Kennedy: The workout plan comes with all of your exercises for that day. So you'll just click on it. It's very simple. And then there's eight exercises for that day to complete. You'll click on it. It tells you the muscle group and what it's for. And then you can, if you want to know how to perform the exercise, so it's almost like I'm there with you, you click on the video and it's me performing the exercise. As well as explaining tips and techniques, keep your core tight, watch for this, so that you can follow along with me. And then you just hit complete when you're done. Vincent Ferguson: Oh, and now you said eight exercises. So that's approximately a 30 minute workout? Dominic Kennedy: Right. It depends on what the person's goals are. But eight exercises, if they're four sets and then there's cardio at the end too. So it really depends, you can do a half hour or hour. And that's one of the dropdown box question the user will be asked to set. Do they want a 30 minute workout, an hour workout? And you will also select would you like home only workouts or gym workouts. So if you are only able to work out at home that's okay, you can select that. And the exercises pulled in for your plan, are ones that do not need the gym equipment. So it's very intuitive. And then you can also change it. If you decide to go back to the gym a month later, you can select it so that for gym only. And then the exercises pulled in for your plan will then show exercises that you can perform, like a chest press, in the gym. Vincent Ferguson: Excellent. And again, with the current situation taking place today, for instance, if gyms are closed again, you still have an opportunity, a way to work out and exercise. Correct? Dominic Kennedy: Correct. Yeah. And that's the beauty of this, you do not physically need to be in a gym. You also don't need a ton of equipment because I created a ton of body exercises as well to do at home, or with bands, or dumbbells, or kettlebells. Things that you can order online at Amazon. Pretty easy to get. But then if you want to switch it to the gym, you just do it on the app and then we will convert the exercises to equipment that you see in the gym. Vincent Ferguson: And because it's The Dominic Effect app, are you saying that the user will also have the experience of having you with them, doing the exercise? Are you actually demonstrating the exercise? Did you say that? Dominic Kennedy: Correct. So once you look at your plan for the week, you can click on day one. And if they are eight to 10 exercises, each exercise will tell you the muscle group and how to perform it. Then you can click on the video that pops up. So if you're at home or at the gym, and it's me performing say a squat. And also explaining how to do it, giving you techniques and things. To be able to keep your core right, exhale on the way up. Things is like that. It’s almost like I'm there with you during the step, because that can be very intimidating for people in the gym when you don't know what you're doing. So it's very user friendly and very easy to follow. Vincent Ferguson: It sounds amazing. It really truly does. Now another reason people hire personal trainers is not only because of the experience and the knowledge, but also for motivation or inspiration, does your app provide that as well? Dominic Kennedy: It does because that's a huge part of who I am. So if you go, for instance, to my Instagram page, I post affirmations, motivational quotes, things that inspire me throughout the day, throughout the week are all on there. And that is also being generated in the app as well. For instance, I have a meditation and wellness section. So I have a list, like psychologist, on there with how to live a happy life, how to get through a stressful situation. There'll also be meditation 101, things that you can do to really center yourself and live at a higher vibration, which is always the goal for me. So that type of motivation and inspiration is included in the app. Vincent Ferguson: Absolutely amazing. And again, when it comes to motivation and inspiration or even positive energy, where do you get yours, Dom? Where do you get your inspiration, motivation, and positive energy from? Dominic Kennedy: A really good question. There's definitely people that inspire me. I follow them on social media or whether... For instance, I'm extremely spiritual. And I go to a spiritual center called Agape. Vincent Ferguson:                                                                                                       Yes, I've heard of it. Dominic Kennedy: Yeah, with Michael Bernard Beckwith, for instance. He's a huge, huge inspiration to me. Before COVID I used to go every Sunday and it's just such a happy, positive place. It's really just full of love. You can feel the energy when you walk in. And now I just live stream it, since we physically can't go. But people like him and there's so many other, they're just at such a high vibration and I aspire to be like them. Vincent Ferguson: I love it. Back to the app. How much does the app cost and where can we download it? Dominic Kennedy: So you can go to download it. There's a few different ways, you can go to www.dominiceffect.com. This will bring you to a page that lists all the different programs because there's three different options. You can do a monthly meal plan and workout plan combination, and that's $27.96 a month, or you can do a workout plan only for $19.99 or a nutrition plan only for $19.99. So really it depends on the individual and what they're looking for. For me to have both of the combination is important because the nutrition, along with the workout, it's going to give you the best results. It's also available on the App Store for the iPhone. Dominic Kennedy: So you can go and put in The Dominic Effect and it'll come up there. And it's also available on Android, Google Play as well. But the best option is to go to dominiceffect.com. Look at the different options to become familiar with it, or to my Instagram, or any social media pages, and then pick it and then download it from the app. Vincent Ferguson: Perfect. Now, where do you see yourself, Dominic, in the next five years? Dominic Kennedy: In the next five years... I'm so confident in this app because I have put so much energy and love into it. And I'm really including a lot of other people because I want everyone to benefit from this. So within the next year, we need to grow this app. But I also see myself become a motivational speaker, where I can help others really live a life to their full potential, and realize whatever obstacles that's going on or challenges, your path is already there. It's already carved for you, so just keeping walking your path and trust in yourself. So this is really important for me to be able to reach as many people globally as I can. So I'm hosting seminars, motivational speaking, and continuing to grow the app, as well as of course working in luxury real estate as well. Vincent Ferguson: Oh yeah, exactly. I almost forgot about that part of your life. Dominic Kennedy: Yeah. There's a few things going on in my life. Vincent Ferguson: Exactly. So now where can my listeners find out more about Dominic Kennedy? Dominic Kennedy: So you can go directly to the website, the dominiceffect.com. And then if they want to find more inspiration, or who I am, or how I live my life, you can go to Dominick Anthony Fitness on Instagram or Facebook. I also have a Dominic Effect App Instagram as well. It shows more of what the inside of the app and everything looks like. So I post everything on my social media is very authentic. If you look at my stories, this is who I am. So it's broadcasted to show how my day to day life is. Vincent Ferguson: I've been to your Instagram page, I'm definitely going to recommend it to my listeners. It's full of life, vibrancy, and health, and happiness, and really shows you having a good time living man, which is wonderful. Dominic Kennedy: I am. Thank you for saying that. Vincent Ferguson: Most definitely. So Dominic Kennedy on behalf of Body Sculpt Of New York And Six Weeks to Fitness, I truly want to thank you for coming on my show today. Dominic Kennedy: It's been an honor and I really, really appreciate talking to you. Vincent Ferguson: It's my pleasure. And to my listeners, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.6weekstofitness.com or email me at [email protected].

Caitlin Jones is a certified personal trainer, fitness coach, health and mindset coach and entrepreneur. She helps busy professionals create lean, toned physiques without cardio or crunches. With nearly a decade in the fitness industry, she has helped hundreds of clients achieve their specific goals. Her online course, Ditch Crunches Forever, helps people to lose weight, tone up and reveal the sexy abs they have always wanted.  Caitlin is also a professional dancer who has expanded her teaching specialties to function and strength, boxing and cycling classes. Whatever the methodology, Caitlin delivers to each class, her highest energy, excellent musicality, and a true love for helping others feel their best. Vincent Ferguson: But before we talk about your online course, Ditch Crunches Forever and how you help clients to build lean physiques without doing cardio and crunches... I really want to hear about that... But let's talk about your journey into health and fitness. Where did it all begin for you, Caitlin? Caitlin Jones: Almost on accident. I was in college. A bunch of girlfriends of mine, loved Zumba, and there was a group of instructors in the Pittsburgh area who did a class at a bar. But during the day, it was this party atmosphere, this party vibe. It was four different instructors throwing a 90 minute dance party up on stage. Huge dance floor, the lights, the music was so loud, it was awesome. Caitlin Jones: And some folks would go on to happy hour or dinner afterward. And it just made the most fun Wednesday night. So I started going to that with some friends. It was contagious. It was seriously a movement. Like the group of us that started loyally going to this class every single week grew to about 10 or 20 women from my sorority, going every week. Like no lie, we'd bring 20 people. It was crazy. Caitlin Jones: So it was just a lot of fun and I had grown up dancing. So it wasn't that much longer until the instructors sort of noticed I was doing a good job picking up the choreography. We built a relationship before and after class just chatting. They knew I was a big fan and they were like, "You're not too bad at this yourself. Have you ever thought about getting Zumba certified? Caitlin Jones: So I did. I was pretty quickly and easily able to get a job teaching a few classes each week on my college campus. So, it was very organic. I have this dance background. And then my first foray into the fitness world was teaching dance cardio, happened very naturally. From there, I went to New York City and I did start working as a professional dancer. And that's when the teaching dance cardio thing started to become more of a problem. Caitlin Jones: It was actually way too much on my feet and way too much on my joints. To be performing all night, Taking dance classes and going to auditions all day and then be jumping around and shaking my hips some more in between, at these dance cardio classes. It was just way too much on my body. Caitlin Jones: So, I started to get more interested in weightlifting, being that's lower impact on the joints. Started teaching in a few different studios, more along those lines. And that's when I really felt some incredible changes in my body. Was from lifting weights. So that's really where we focus a lot nowadays. Vincent Ferguson: Very interesting. Did you have any weight issues growing up? Caitlin Jones: I did not. I know I didn't have any issues managing my weight. Coming from the dance world, it's a little bit the opposite problem. It's more like struggling with body image and feeling like you need to lose weight or be thinner. I definitely had my hardship there when I was 14, 15. I had an eating disorder for pretty much the full year. For reference, I'm about five foot seven now and 145 pounds. And at my lightest, I was 99 pounds, at my sickest. Caitlin Jones: So with the help of a therapist and just a more positive outlook on food and exercise, I was luckily able to get out of that really dark place and in a way I'm so grateful that I had that experience when I did, because eight years later in the professional dance world, that's really, when I was getting a lot of feedback about my body. Caitlin Jones: I had a lot of other people telling me how I should look. And I had already sort of done a lot of this work of like, I had already gone to that really dark place. I was like, "You know what? No one's ever going to make me feel like that again. Like I am enough! I am worthy! I'm not going to starve myself to reach any insane aesthetic outcome." And so in a way I'm really glad I had that resilience with me in the professional dance world already. Vincent Ferguson: And I understand you actually moved to New York in 2014, correct? Caitlin Jones: Correct. Vincent Ferguson: So where are you originally from? Caitlin Jones: I'm from the Pittsburgh area. Born and raised. Went to high school here. Went to college here. Really the only places I've ever lived is Pittsburgh and New York. Even as we speak, this is December, 2020. We're about nine months into this coronavirus journey. And even for the last nine months, it's been bouncing back and forth between my New York apartment and different places in Pittsburgh, to spend more time with family. Caitlin Jones: So now that I'm building an online business, it's sort of the first... The light bulb is going off in my head where I'm like, "Oh, I can actually live somewhere other than Pittsburgh and New York City if I would like to." And so I'm starting to look at those options. Vincent Ferguson: Wow. Really? Awesome. And before we talk about the online business, I want to step back for a second because I run a nonprofit organization for kids called Body Sculpt of New York. And one of my community partners are the Brooklyn Nets organization. Caitlin Jones: Phenomenal. Vincent Ferguson: And I understand that you worked with the Brooklyn Nets. Caitlin Jones: Yes. Yes, I did. Vincent Ferguson: Tell me about that experience. Caitlin Jones: It was phenomenal. I really enjoyed dancing there. I danced as a Brooklyn Net dancer for one year. After my time there, I transitioned to coaching for the Nets kids dance team. They have a very, very talented kids dance team. So for three years I was part of the assistant coaching staff. Caitlin Jones: I think the best part of being associated with the Net franchise is dancing for them in particular. Really any New York or L.A. team, when it comes to the NBA or the NFL, obviously these teams are all over the country. But when you're in either New York or L.A. the dance scene there really converges with the professional sports scene. Caitlin Jones: So, we are working with famous choreographers to put our routines together for these 90 second halftime routines, t-shirt tosses, whatever it may be. That was really the value in being with a team like the Nets. Caitlin Jones: And I mean, the Brooklyn Nets have such a unique style. When I was on the team, it was their second year being in Brooklyn versus New Jersey. So, with their new rebrand and everything, we were on the forefront of some really cool trends in the space. Doing different styles, doing Latin dancing and Caribbean dancing. Caitlin Jones: And we would do like a traditional Chinese dance and bring in a traditional Chinese choreographer to do that. Every dance has a theme, a prop, a costume. The production value was just so high in a way that only New York City can do it. In a way that only Brooklyn can do it. Caitlin Jones: And it was phenomenal to really be seen as these trendsetters in the space. And to this day, I'm the biggest fan of the Brooklyn Nets. They still put on a show every single time, and it's amazing to watch. Vincent Ferguson: I'm glad to hear that. I too am a fan. How did you go from cheerleader to personal trainer? Caitlin Jones: Yeah. It really came with the... Going back to dancing, dancing, dancing all the time my first two years in New York. It's just a lot on the joints and I have a history of stress fracturing the ball of my right foot, which has been an ongoing struggle. And also, I'm grateful for it, because it taught me that you can get an incredible full body workout without your feet ever leaving the floor. Caitlin Jones: And that, you mentioned in the introduction Vince, about how I sort of promise my clients, "You can get lean and toned without cardio and without crunches." So I really come from this place of when I was in the professional dance world and I'm getting all this feedback, whether it was from my coaches on the Brooklyn Nets or from various casting directors or agents, everyone's kind of saying the same thing, which is like lean is in right now. Abs are a trend right now. We sort of need more abs. Caitlin Jones: And it's kind of funny because trends change with time, but it has nothing to do with true health and wellness, right? This is purely an aesthetic. Nowadays, it's sort of like for women, it's all about like the booty and everyone wants to grow the glutes. Right? And we've sort of seen that shift from more of a small waist and defined abs to really your butt being like the thing that everyone wants. Caitlin Jones: And yes, strong glutes are important for a healthy, strong body. A strong core is important for a healthy, strong body. But these aesthetic focuses, it's totally based on people's opinion, then it changes with the time. So I really want abs, right. Because everyone's telling me I need them. And I'm thinking, "Okay, well, I'm going to do crunches and sit ups and twists." That's going to help tone the midsection. Caitlin Jones: And I'm going to do a ton of cardio to burn a ton of calories, to hopefully shed fat so that you can see all of the definition that I'm creating in my abs. What that did was it caused undue amounts of stress in my body. It was way too much cardio. I think when you count up all of the dance practices, I was going to, all of the dance classes I was taking. The auditions I was going to plus the classes I was teaching. Plus, walking around New York City is a cardio workout in and of itself. I was doing moderate or higher intensity cardio for like 20 hours a week and I wanted to die. Caitlin Jones: Something had to give. So sort of, because I was just exhausted and burnt out and I couldn't keep running and I couldn't keep dancing and biking and all the things I was doing. And my foot was acting up. I was starting to have some concerns raised about having another stress fracture in my foot. Caitlin Jones: I was like, "Okay, feet need to stay on the ground. What can I do?" And I started getting more into weights and it was just radical, the change I saw in my body after three to six months of three times a week, strength training, full body, functional fitness. Caitlin Jones: I wanted to just shout from the rooftops like, "Hello! This is probably the thing a lot of you are neglecting because the cardio and crunches approach seems logical." It would make sense, but now I understand more why the weights work. I got my personal training certification so that I can teach others this methodology. Vincent Ferguson: Very interesting. So you created an online program called Ditch Crunches Forever. All right. So now this is what you're talking about. So you don't do as much cardio now. You don't even do crunches. Caitlin Jones: Correct. I never do crunches. I never do sit-ups. I never do Russian twists. And my abs are easily the most defined and visible they've ever been in my life. Cardio is an interesting definition. So I teach my clients that cardio is anything which elevates your heart rate above resting, super intensity. So we can focus on doing full body strength training exercises. Think squats, pushups, dead lifts, bent over rows, or pull ups. Something pulling, right? Caitlin Jones: We might throw in a few burpees for a few sets of 30 seconds. And by actually just minimizing rest in between these exercises, the client or the person in question performing the exercises is going to experience an elevated heart rate. So it's not that I'm saying there is nothing worthwhile about elevating your heart rate. It's more that I think someone who wants to lose weight is likely, potentially overvaluing cardio, in their entire approach. Caitlin Jones: If they're spending a lot of time doing cardio and then not really enough time doing strength training, which I would argue for minimum, minimum, two sessions per week, full body. Then it's going to be really hard to gain any momentum. We need muscle on the body. It looks nice. Caitlin Jones: When people say they want to look lean and they want to look toned, they want to build muscle. They want visible muscles. And also, it helps us move through life pain free. It makes everyday activities much easier, such as just simple things. Walking up and down hills, moving your groceries around, picking up your kids or your nieces, or your nephews or whatever it may be. Caitlin Jones: And having muscle increases your metabolism. So it's actually going to help you burn more calories at rest. And I think that's what really hits home for most of my clients is, you can research different types of workouts. What's the most effective, what burns the most calories until you're blue in the face. But we're at rest most of the time. We are a sitting society, unfortunately. We're a mostly sedentary society. Caitlin Jones: So I'm not really trying... I don't want a client to come to me... I'm not going to tell them, "Hey, you're going to burn more calories with me than you are with the other guy or the other girl or the other trainer. What I'm going to do is I'm going to help you put some really healthy, nice looking, good to have for all sorts of health reasons, muscle on your body. And what that's going to do is it's going to help you burn calories when you're not in the gym. So that you don't get stuck in this endless cycle, this endless loop of more and more and more cardio to lose weight and then even more cardio to sustain it." Because the second I stop running seven days a week, the weight just comes back on. We really want to break that cycle. And I know that strength training is the way to do it. Vincent Ferguson: Would you say your training is also partially high-intensity interval training, as well? Caitlin Jones: So high intensity interval training has been... How do I put this? There's several different types of workouts out there, that claim to be high intensity interval training. Some of which are Tabata approach. Some of which are just the bootcamp. That's very difficult, very challenging. What is an interval? It's some amount of work interspersed with some amount of rest. So, don't get me wrong. The programs that I write for my clients absolutely do incorporate intervals of various types. Caitlin Jones: I would say with regards to intensity, I take a holistic approach at my client's entire life, right? There are all sorts of stressors that goes on in a person's life, of which fitness is one. And also, sleep, and how well someone is sleeping is another. Their work, their relationships, their financial situation. COVID was a huge stressor for a lot of people. Caitlin Jones: All of these things affect our cortisol levels. Now, if someone is sleeping eight hours a night, pretty set in their career, in very happy, fulfilling relationships, eating enough and their cortisol is generally low or low to moderate, then they're someone who can handle high intensity movement. Whether we're dubbing it high intensity interval training or not. They can handle a higher intensity, longer bouts of training. And that will work just fine for them. And that will accelerate their results. Caitlin Jones: Some folks come into the gym and they hear that high intensity interval training is the best workout, burns the most calories. And it's how they should be spending their time. But if this person is sleeping, six hours a night, on their computer answering emails late into the night. Maybe they're under eating, right? Because they really want to lose weight. And they're really committed. But the lack of sleep is increasing their cortisol. Their boss is increasing their cortisol. Under eating is actually potentially increasing their cortisol. Caitlin Jones: And now I haven't even gotten into daily hormonal fluctuations of cortisol. Monthly hormonal fluctuations if this is a woman or a woman identifying person, whose hormones follow 28 day cycle, which also affects cortisol. High intensity is not for everyone. That's another myth I'd really like to bust, because it could be counterproductive if we're not taking a holistic approach to wellness and therefore cortisol. And we're feeling like, "Oh, high intensity every day. More is more." More is not always more. Sometimes less is more. And sometimes less intensity is going to bring you closer to your goals faster, by managing your cortisol. Vincent Ferguson: Nice. Now, do you work out of a gym? Caitlin Jones: Currently, oh my gosh. I would love to. Right now what with local guidelines and what not, I work totally digitally. It's really incredible space. It's been a learning experience, an overall positive one, learning how to build and maintain relationships with my clients without the in-person component. Caitlin Jones: I miss it, of course. I miss training face-to-face. I miss teaching to a packed room of people. It's just not exactly potentially a safe option right now. So, I think in the future, I'd love to settle on some hybrid of online and in-person, because they both have their advantages. Vincent Ferguson: Definitely. Now, in regards again, to your program, Ditch Crunches Forever, how much of it relies upon diet? Caitlin Jones: Hmm. So I actually have two sort of signature programs here. Ditch Crunches Forever is a free mini course. Anyone who's listening to this show right now, if you're interested in any of the methodologies, I just discussed, Why strength training over cardio? Where does cortisol sort of play a part into all of this? I highly recommend taking Ditch Crunches Forever. Like I said, totally free. Can usually be found at the link in my Instagram bio @Caitlin Jones. Caitlin Jones: So, Ditch Crunches Forever is just a three part mini series. In the first-video, we go over metabolism, how building muscle affects metabolism. Why don't you need crunches if you want abs and what do we sort of replace them with? So there's a 20 minute instructional video answering all those questions. There's two follow along workouts to pick from. One is entirely body weight. One is with dumbbells. Caitlin Jones: So whether you have equipment or not, you can participate. And then the third sort of the last video is really, "How do we take what we learned and how do we apply it to our training in all sorts of environments using these concepts." There's also a downloadable PDF. It's about 30 different exercises that will strengthen your core without doing a single sit up, cardio or crunch. These are effective exercises proven by science and approved by me to work for building a lean toned stomach. Caitlin Jones: Now, the more in-depth program that I offer, Fitness Fluency, that's a 12 week total life transformation. And of course, Vince, we do talk about nutrition in Fitness Fluency. I take a very... What's the best way to explain this? For me, nutrition is all about abundance. It's all about the steps that we do take, the foods that we do eat, the foods that we do include. Caitlin Jones: And I don't really like to cut out entire food groups or ban any foods for my clients. Because the second I tell someone I'm working with, "Hey, by the way, those cookies... I know you love chocolate chip cookies, but for eight weeks, we're going no cookies." All that client can think of when she walks out of a conversation with me is, "Cookies, cookies, cookies. Darn it, Caitlin said, no cookies for me. I can't do this." Caitlin Jones: We sort of start to take this all or nothing mindset. So I really prescribe habits for my clients. We'll do a three-day photo journal. For three days they just take pictures of whatever they eat. They upload it to a shared photo journal that I have access to. Caitlin Jones: At the end of three days, we sort of work our way up the health pyramid. I personally believe and prescribe that the foundation of any healthy diet is an abundance of colorful plants. Is someone's diet colorful? Because it's not just macronutrients, fats, proteins and carbohydrates that matter. It's also vitamins minerals, antioxidants, fiber. All of these wonderful micronutrients that keep us young, that prevents us from getting sick. That give us energy. That make our skin and our hair appear healthy. So we start there. Caitlin Jones: Now we sort of then move on to protein. The first macronutrients I really check for is, is a client getting enough protein? So usually just with those two sort of big check marks alone will create habits. I might say to a client, "Hey, all I need you to do... The only thing you're going to change for us this week is at your lunch every day, I don't want you to change a thing, except I want you to add two cups of leafy greens." Caitlin Jones: This could be on the side of a sandwich. This could be you're having a rice dish or a noodle dish. Whatever it is, it's small enough that you can commit to it. Maybe it's a handful of baby carrots in the afternoon. Maybe it's a few cups of berries with your oatmeal in the morning. If you're having plain oatmeal, I might say, "Hey, I want a cup of berries on there, or maybe an apple, if it's the fall and berries aren't in season. But let's get some fruit going in there." Caitlin Jones: So we sort of just layer on these really small changes. Small, but consistent. I need something that my client is confident they can maintain 80 to 90% of the time. Because we are what we repeatedly do. And if we try to change too much all at once, we're in this all or nothing mindset, the second someone slips up, they go, "Oh, I can't do it. I'm a failure. I'm just going to go back to my old way of eating." And then that's really the cycle again, that we're trying to break here. Vincent Ferguson: Nice. Now this is part of the 12 week program, correct? Caitlin Jones: Correct. Yeah. So Fitness Fluency, we absolutely dive into nutrition because... I'm so glad you asked that, Vince. Fitness isn't really necessarily the place to start, if you're looking to make a radical change to your health and wellness. I actually teach that sleep is where most folks should be starting. If you're not getting at least seven hours a night, we really need to start there. Sleep is just nature's medicine. It's an incredible thing. Vincent Ferguson: How has the COVID-19 pandemic affected your fitness business? Caitlin Jones: It's a totally different landscape. Completely different. Prior to COVID, I was spending a lot more time in a group fitness environment. So I worked for someone else. I taught for a cycling company, but in terms of clients, my reach was, no exaggeration, in the thousands. Caitlin Jones: Over a month's time, I would have taught to thousands of unique riders just through those classes alone. My personal training business, that wasn't a major focus of mine. I did have a handful of clients on the side, who were just friends or residual from earlier days where personal training was a larger focus of mine. But when COVID hit, everything entirely shut down. Pretty much anyone who was interested in cycling, got on the Peloton platform or on a more equally established platform such as that. Caitlin Jones: And my employer didn't really have that same setup. So to be honest, I tried a lot of different things just to see what stuck. I did some bootcamps on Zoom. I did some dance cardio classes on Zoom. At one point, I was sort of teaching cycling class. Caitlin Jones: I had bootlegged a cycling methodology together, and you could do it on any bike. You could do it on a recumbent bike. That went on for about a month or two. And it was sort of the same thing. I wasn't necessarily offering personal training at the start. I definitely wasn't offering Ditch Crunches Forever, Fitness Fluency, but it was more people approaching me and really asking for what they wanted and what they needed. Caitlin Jones: And when enough people came to me and were like, "I'm looking for personal training." I said, "Okay, I have this package." We sort of arrive at something that they're willing to pay and I'm willing to work with. And we go from there. After about my fifth client approaching me for training, I was like, "Okay, this is it." This was all really effortless up until this point. So I think that this is probably the thing that works for me right now. And that's where I started pouring my focus into. Vincent Ferguson: Nice. Nice. And as you said, this is something that you can do.... You don't have to be in New York. You can be anywhere and conduct these online programs, right? Caitlin Jones: Yeah. It's so cool. It's honestly really cool. Because in this last year, I have spent more time with family than I've ever been able to do. And I can go to Mom's house for like a week or two and then spend half a week over at my sister's, helping babysit her kids. Caitlin Jones: And as long as I just take my computer with me, if I have a space that I can move in... I drive places now. I haven't been flying anywhere. It's all places within driving distance. I can bring a few kettlebells. As long as I have that pretty simple setup, it's like, "I'm the business. I show up. I give the sessions. I program." But so much of it is online. People would be surprised to see how much time I spend at my computer nowadays. Caitlin Jones: We're educating on social media. That's a big one. I'm keeping my online community engaged. I send out email blasts and I'm building out my website and I'm working on the backend and even accounting and insurance. There's a lot more that goes into it than people realize. And it's absolutely changed from the days of just show up, keep the class on the bike to a room of 70 people. Go home. That feels like archaic. It's crazy. Crazy to think just nine months ago that that's what I was doing. Vincent Ferguson: Where can my listeners find out more about Caitlin Jones and give us your social media handles. Everything we need to know about your programs and how we can reach out to you. Caitlin Jones: Absolutely. So my Instagram is just my name, no spaces, no underscores, no nothing. It's Caitlin C-A-I-T-L-I-N Jones, as in keeping up with the Jones's. It's an amazing way to stay in touch. Really, everything that I have to say, everything that I have to share, Instagram gets it first. Caitlin Jones: Generally the link in my Instagram bio will lead you to Ditch Crunches Forever, my free mini video series. Oh, please, please message me if you're trying to get access to Ditch Crunches Forever and you can't find it, or you just want to say hi, or you have a specific question about your own nutrition, fitness, whatever it may be. I love expanding my online community and I will voice memo you back and forth until the day is done. Listening to where you're at in your fitness journey and just purely asking how I can help. I would love to know. So please, please do not hesitate to reach out. Vincent Ferguson: Wow. Sounds really good. I'm sure you will hear from somebody. Caitlin Jones, on behalf of Body Sculpt of New York and Six Weeks to Fitness, I want to thank you for coming on my show today. Caitlin Jones: Of course, Vince. Thank you for having me. It was really an enjoyable conversation. Vincent Ferguson: To my listeners and readers, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.sixweekstofitness.com or email me at [email protected]. Take care. Bye, bye.

Dr. Francoise Sidime is a neuroscientist and assistant professor at the College of Staten Island, Helene Fuld School of Nursing and Wagner College. She obtained her PhD in neuroscience at the Graduate Center CUNY in New York. Francoise currently lectures and teaches extensive skills employed in the field of biology and neuroscience. Francoise is also the founder and president of Ekarus Global Science, a program dedicated to providing academic advancements, mentorship, and research opportunities to high school students in the STEM discipline. Dr. Sidime is also the co-founder of a sister company called PreMedPro, a program that offers pre-med high school students training skills in the field of medicine. Vince Ferguson: Before we get started discussing your research into autism, tell my listeners what inspired you to go into the medical field and become a neuroscientist. Dr. Francoise Sidime: So, there were several reasons, but the one that actually sticks out was my mentor. At the time, when I was trying to pursue a medical career, we were all required to basically do research in labs because that's part of the requirement in order to get into medical school. So, when I went and I worked with my mentor, he did a lot of work in neuroscience and he had extensive knowledge and just really, really well-versed in the subjects. As a result, I admired everything that he was doing and the work he was working on. As a result, I felt that that's where I should be. Of course, when I started to operate on brains, opening them up and seeing all these intricate structures, I knew there was no turning back at that point. Vince Ferguson: At that point you were hooked? Dr. Francoise Sidime: Oh, I was hooked after that. Yes, that was it. That was it. Vince Ferguson: Wow. So, how did you get involved with autism? Dr. Francoise Sidime: So my mentor, that was a field that he was actually working on. So, his mentor prior to that worked with him when he was a PhD and a post-doctoral student. So they worked on different areas, Fragile X. And so he continued working on autism as well. When I came into the lab as his student... This particular mentor, by the way, has a name. His name is Dr. Abdeslem El Idrissi. So, when I started working in his laboratory, I found that he was working a lot on autism cases. As a result, I ended up jumping on those topics as well and I realized I liked them a lot, and that's how I got involved in the research as well. Vince Ferguson: Okay. Well, did you get involved in any particular area of autism? Dr. Francoise Sidime: Yes. So, the particular area that we actually focus on is called the Fragile X. So, because autism has a vast spectrum, as most people know, they particularly worked on a single area, which is on the Fragile X. It's called the Fragile X syndrome. I'm not sure if you're familiar with the Fragile X? Vince Ferguson: No. Dr. Francoise Sidime: No. Okay. So, they worked on the Fragile X syndrome and the thing about the Fragile X is that, because autism is very vast and there's so many areas that could be contributing to that particular disorder of autism, one of the things about the Fragile X is that you can actually pinpoint exactly where the issue is, and that issue usually is on the X-chromosome. So, there's an area there that's very fragile and it looks like an arm that's basically broken, and that area has this gene, which is called the FMR1 gene. That gene is basically silent. As a result, when this gene is silent, it means that whatever that gene is responsible for, it will not do. So, that area is going to have issues, of course. So, some of the symptoms you see when this gene is silent, that patients have anxiety, hyperactivity, depression. They have increased sensitivity to epileptic type of seizures. Dr. Francoise Sidime: As a result, you can really pinpoint that, "Okay, this part is silent so it's missing. This is what we see." So, it made it very easy to pinpoint where the issues are basically happening when you focus on this one particular niche, and that's what we actually did, so we focused on the Fragile X. Vince Ferguson: Sounds very interesting to me, as a layman. Wow. It really does. Now, your research has looked at phthalates or plasticizers and how it can cause neural behavioral abnormalities, similar to what is seen in individuals on the autism spectrum. Can you tell my listeners what phthalates are and why are they of concern? Dr. Francoise Sidime: Sure, absolutely. Right now phthalates, they're actually a huge hot topic, especially in the news. So, phthalates are plasticizers, and they're used to basically soften plastics. So, an example of a common phthalate that most people are aware of is bisphenol A, which is normally abbreviated as BPA, and this is the plasticizer that's sometimes used in baby bottles. So, there's a lot of commercials that say, "Oh, we're selling BPA-free bottles for babies." So, the phthalate we worked with, obviously it's in the same family, and this phthalate was called DBP, and that's dibutyl phthalate. This phthalate is an organic solvent, and this phthalate is used basically to mold a lot of plastics. So, plastic bottles like Poland Spring bottles, for example, toys, plastic plates, hospital supplies like catheters and tubing. They tends to use a lot of this DBP to basically help to mold it. Dr. Francoise Sidime: Now, the concern with these phthalates basically, like DBP, is that they're not stable, especially when you subject them to high temperatures. So what do I mean by high temperatures? These would be extreme conditions, like if you leave a plastic bottle with water and it's outside, for example, or if you heat up food on a plastic plate in the microwave. So, what happens is that that DBP becomes destabilized because it's actually in the plastic, so it becomes destabilized, and as a result, it leaches out of the plastic and into the environment. Now, in this case, the environment would be the water that you're consuming or the food that's basically on your plate. So, the reason why we picked DBP over BPA, bisphenol A, because there were a couple of studies that were done in 2000 and they found that there were high levels of DBP that were found in urine of the general population. So, that's why we focused on this particular phthalate. Vince Ferguson: Wow. That sounds amazing to me, because again, you talked about the microwave. So many of us have used microwave ovens to heat up our food. Dr. Francoise Sidime: Yes. Especially because a lot of food is delivered in plastic Tupperware, it's so much easier to throw that food in the microwave and eat immediately as such. Most people feel very lazy taking it out and basically putting it on a glass plate or ceramic plate. So, you could see how this could also be a problem. Vince Ferguson: Is it more of a problem for younger people or for adults? Dr. Francoise Sidime: Well, that's a very interesting question. So, what we did when we basically looked at our studies, we wanted to see, does it affect adults? Which generation does it affect more? So, some of the data that we basically got were different because when you become an adult, your brain has already been formed. So, what we found was that DBP would cause individuals to become sterile. So, it created different types of problems compared to a child. Well, maybe I shouldn't use a child. I should use mice because we did the study in mice. So, the offspring of mice basically exhibited behavior alterations that were similar to autism when they were exposed to this DBP. So, if you basically get exposed to it early on in development and your brain hasn't formed, then there's a possibility that you'd have these symptoms that may be related closer to autism. Vince Ferguson: And you guys used mice as an example. Dr. Francoise Sidime: That's right. So, the reason why we use mice it's because their bodies are similar. So, their anatomy is pretty similar to ours. The structures inside their organs are similar to ours. So, of course you won't go ahead and do these studies on humans because I mean, that could be dangerous. So, as a result, we did them on mice. So, what we did was we took pregnant mice and we targeted a particular window. That window was around, I think, gestational day 10 to 20, because that particular window is when the brain of the pups in the womb of the pregnant mouse, their neurons starts to connect. Dr. Francoise Sidime: As a result, we wanted to make sure that we gave that injection of DBP prior to their neuronal networks being formed so we could see, does this DBP really affect neuronal connections? And when they do get exposed to that DBP, what happens later on when they become grownups when we have to run studies on them? How are they going to behave? What's going to happen to some of the key proteins in their brains? So, that's what we were actually investigating. Vince Ferguson: So, what were your findings? Dr. Francoise Sidime: So, what we did, of course, as I said, we injected the mice and we waited until they were born. What we did was we looked at their brains at different time points. At first natal day one, when they were just born on day one, day seven, and then also at two months of age, just to see where the changes were occurring. Behavior-wise, what we noticed basically was that their brains, basically, the way the neuro behavior was similar to what we see in autism. So, we did a couple of tests because when you're dealing with mice, you run different types of tests to see, how are they behaving? How do you see hyperactivity and anxiety and so on and so forth? So, what we found was that they had increased locomotive activity. They were extremely hyper. They had anxiety. When we did a learning and memory test, they had decreased in this test. Dr. Francoise Sidime: So, in the test, you could teach them a couple of things and later on, they wouldn't remember. Also, they had a reduction in social interaction, meaning that when you presented... So, normally mice are curious. When you give them a new mouse, a stranger mouse, they will play with that mouse because they're trying to figure out who this mouse is. But when they were exposed to DBP early, they weren't really interacting. They would just sit in the corner. They won't socialize. So, the symptoms that we were obviously observing were consistent with the fact that they had this altered inhibitory system in their brain, or what we call the GABAergic system as well was actually affected.  And then what we did also after that... So, we noticed the behavior. So we wanted to see, well, the proteins that are responsible for making sure these behaviors are intact, what's going on with them? So, when we looked at them, we found that they were significantly down-regulated, meaning that the expression of them were less or they were basically affected as well. Vince Ferguson: That's amazing. Would you say that genetics play any part when it comes to autism in children? Dr. Francoise Sidime: Absolutely. I think it's basically both of them, environmental factors and genetics as well. Just like the way I've just mentioned, the Fragile X, so that's the particular area on the X chromosome that's affected. That would be genetics. And then obviously environmental, it would be something like dibutyl phthalate being exposed to the pregnant mother, for example, and then the child getting exposed to this DBP or dibutyl phthalate. So, it's definitely an interplay between both genetics and environmental factors. Vince Ferguson: Based on this study, you can safely say that humans should also be mindful of what we're putting in the microwave when it comes to heating up our food. Dr. Francoise Sidime: Absolutely. I mean, definitely we haven't run these studies in humans, but as I said, the anatomy of mice is very, very similar to the anatomy of humans. So, I would say one should be mindful of not heating up food on plastic plates. The other point that I would like to bring up while we're in that, because you just brought up a very good point, is that this DBP doesn't only penetrate our bodies orally. It could also go through the skin and inhalation as well. The reasons why we did these studies in low levels, because we wanted to see, because most people are not living by factories where you're making huge amounts of plastics, so how would these individuals get this DBP? So, clearly they have to be off low levels. So, what we also found is that, according to our research, is that DBP is used as a solvent as well. Dr. Francoise Sidime: It basically helps to make makeup, especially for young women, right? Because young women are using a lot of makeup in their young age bearing childbearing years. So, they use makeup and as a result, if there's DBP in it, it has a potential to cross the skin, cross the placenta, and then target an unborn baby. Because the molecule itself is hydrophobic, and therefore it can cross very, very easily through all these areas and target the baby. So, we did some studies just looking to see, well, if the mother was exposed to DBP, how much of that does the mother get in her brain versus how much the child gets or the pup gets? What we found was that the mother does get significant amounts in her brain, but definitely that DBP did cross the placenta and it does go to the brain itself as well. So, that was proof that it actually does reach the brain of these pups, the mice. Vince Ferguson: Wow. So, how would someone know that there's DBP in the product that they're using? Is it in their ingredients? Dr. Francoise Sidime: It should be listed. Right now, I believe by law, they should be listing whether products have DBP in there or not. That's why the baby bottles will say BPA-free. But most of the time, like when I buy my nail polish, for example, I always look for nail polish that says DBP-free so that it doesn't have it in there. The only thing is that I don't know what the rules and regulations are here in the United States, because I know that they're very slow in implementing some of these policies to stop DBP from being used as a solvent. I know in Europe, a lot of them have started to ban DBP as part of a solvent in terms of softening these plastics. But I think the U.S. hasn't quite gotten there yet, but hopefully eventually they will get there where they can ban this DBP from being used, and try and use alternatives that they can, just like what they're doing with the BPA, to see how they can soften plastic in a very different way. Vince Ferguson: Most definitely. This is very important. I can stay on this topic for a little longer, but we don't have that much time. Thank you. Dr. Francoise Sidime: Sure. Vince Ferguson: But also, I understand you are awarded the Marshall Plan Scholarship to conduct research in Austria at one of the hospitals in a town called Graz. Can you tell my listeners about that experience doing research abroad and also outside of the United States? Dr. Francoise Sidime: Yes. That was a phenomenal experience because you do all your research here in the United States, and you're always curious, and you're always wondering, "Well, how are things done elsewhere, abroad? Is it the same? Do they follow the same paradigms?" Because obviously the way that we get to graduate school and the way we apply with our GREs and the process is a little bit different than it is in Europe. So, I was really curious to see how this is actually done abroad. So, I did go to Austria first in 2011 to conduct research. At that time I was working with a team that were collaborating with seven EU countries on a project called biothane. So, they were looking at how food would affect the kidneys, and I was part of that team. And then a year later, I basically secured a scholarship to return back to Austria and work with another team, an amazing team in that same hospital in Graz and what they were working on was the brain. Dr. Francoise Sidime: They were looking at the brain kidney axis and seeing how contrast media, this is the media that's used when you're doing a scan, like if you want to scan the kidney, for example, you'd use a contrast, so they were looking to see whether that's safe for the kidneys and is the kidney basically excreted that contrast without being harmed. I learned a lot because I moved, it opened me up to other areas instead of just focusing on the brain, but looking at how the brain can work with other areas as well and other organs in the periphery. So, yeah, as a result, I was really impressed with that time when I was over there, that I decided I could come back here and encourage other students in the university to also try and apply for that scholarship so they could have the same experience and opportunity that I had. Vince Ferguson: Wow. We're going to talk about that a little later on, but how long did you stay in Austria? Dr. Francoise Sidime: So, I spent my summers there. So, the first, 2011, I spent about three, three and a half months. And then the following year, I also spent about that time as well, because I was still working on my research work back in the States. So, I couldn't stay out there longer than that. Vince Ferguson: Very nice. Good experience though, I would say, right? Dr. Francoise Sidime: Phenomenal. Yes. Really, really phenomenal experience. Vince Ferguson: Now, some of your other lab work has looked at the amino acid taurine and how that can reduce plasma glucose levels. Can this be a potential aid for those with diabetes? Dr. Francoise Sidime: So, taurine's a great amino acid. Some people heard of it's been added to Red Bull, right? Vince Ferguson: Yes. Dr. Francoise Sidime: People drink Red Bull, but most of the time they don't normally explain what the taurine actually does. But the thing with taurine is that it's a sulfur containing amino acid, and it's one of the most abundant free amino acids in many of our excitable tissues in our brain, skeletal muscles and cardiac muscles. One of the things about taurine, it's actually been important to prevent age-dependent decline of cognitive function. So, as a result, it's been shown and proven that when there's reduced taurine, and they've looked at that in mice that have a knockout for one of the steps that makes taurine, right? Because I'm trying to keep this very much in layman's terms and not use all of these fancy words. Vince Ferguson: Please, please, please. Thank you. Dr. Francoise Sidime: So, when there's a reduction in taurine in mice, they've been reported to show severe functional histopathology in the visual system, skeletal system, the heart, the pancreas and the brain. But if you increase supplementation that's shown increased benefits acting through the same organs as well. So, what we wanted to do was we wanted to look and see what would happen if we gave our mice taurine. So, we had two groups of mice, one that weren't fed taurine chronically for two months and then the others that were. We wanted to see how would they deal with glucose or diabetes. So, what we did was that we injected both groups of mice, ones that had taurine and the other ones that didn't have taurine, with a glucose shot. It's called a glucose tolerance test. Dr. Francoise Sidime: Basically we wanted to see what the results would be. So, what we found basically was that the mice that were not fed with taurine were not able to handle the glucose very well. So, they started to have huge spikes in their plasma glucose levels about 30 minutes into the test. Where the mice that were fed with taurine, they gradually increased, but not to the level that the mice that were not fed with taurine got to, and they were hypoglycemic, closer to baseline levels through the entire two hours of the test that we conducted. So, these were great findings that we found. So, I'm hoping that at some point this would be work that we could look at in humans and see whether we could get the same findings as well, because again, most of our findings are being conducted in mice. Vince Ferguson: Based on these findings, would you advise individuals to take taurine? Dr. Francoise Sidime: So, yeah, that's an interesting question. So, there was an individual that I knew that used to take taurine and consume it. He would state that, "You can use me as an example when you present your lab work because I'm living proof that taurine actually works. I'm a walking specimen." He used to have tremors, and he mentioned to me that when he took taurine, basically these tremors were reduced. Now, I think that's amazing. However, I can't give that type of medical advice nor am I allowed to, because we do our studies in mice. Most of these studies that we do in the lab, of course, like in any laboratory there's series of steps that one has to take. You do studies in mice before you move on to humans and you have a board that basically approves these different steps. But I'm hoping that, depending on how far this research goes, that maybe one day we try out human trials. That's something that I'd have to speak with my still current mentor, because I still work with him, Dr. El Idrissi. Dr. Francoise Sidime: But the exciting thing is that we're part of a taurine society. It's called the Taurine Society, and we're part of a team that, every two years, we meet up to look and see what the benefits of taurine in research, and we share our data. So, we go to different countries around the world every two years, and we share our data. So, hopefully yes, that this one day would take place where we actually do some human trials. Vince Ferguson: Yeah. Because I know that taurine is also available in certain foods, right? Dr. Francoise Sidime: Yes. So, some foods will actually add taurine into their food because they believe that when you give it, it has benefits. But what we also found with taurine is that when you give it for a short period of time, we see the benefits. But what tends to happen if you give it chronically for too long, then the reverse happens. So, the mechanism changes. So, that's why it's important to investigate this further because chronically the mechanism is different from when you give it acutely for a short period of time. That's why I wouldn't be comfortable to recommend and tell anyone right now, because of the studies that we're running, that this is exactly what one should be doing as a human, and I'm not licensed to do that anyway. Vince Ferguson: Right. Right. Okay. So, I won't mention that you recommend this to everybody, so my listeners don't go out there and run out there and get a run on the taurine market. We'll stay away from that. Dr. Francoise Sidime: Yeah. For the meantime, until we've ironed out all the kinks, if any. Vince Ferguson: Yeah. Well, let me know, okay? Please. I want to know. Dr. Francoise Sidime: Absolutely. Absolutely. For sure. Vince Ferguson: Now, you are also the founder and president of Ekarus Global Science and the co-founder of PreMedPro. Are these charitable organizations? Dr. Francoise Sidime: Well, I could call them charitable because I know it's not a nonprofit because I haven't been getting funds for it. So, this is something that I started because I saw the need for programs like this because at the college level, I was part of a minority program. Well, it was a program that was substantially increasing the number of underrepresented individuals in the STEM discipline. This program was called the LSM Program, and this was founded by Louis Stokes. So, it was called the Louis Stokes Alliance for Minority Participation. What that program did for me was wonders, because it basically paid for my Master's at the time when I was taking my Master's and it made pretty much all of us who were in that program do extensive research, go and publish and not focus on working, but focus on our education. Dr. Francoise Sidime: As a result, I realized the importance of programs like this. So, I wanted to start something at a high school level because I felt it's always good to grab the students while their minds are still young and we can still mold them. I figured that's the perfect time. I like to work with underrepresented students because sometimes we don't have the mentorships that other groups may be lucky to have. I've used my previous experience and said, "Well, it's important to set up something like this." So Ekarus focuses on exposing students to research at the college level, because it's much more... How can I put it? It's definitely of a higher level than you would do at the high school level, because some of the techniques that we use or we teach the students are very different. As a result, it makes them extremely competitive when they apply to schools out there, like colleges or even prestigious colleges. Dr. Francoise Sidime: Now, I didn't only want to stay within only doing the research component, so I also wanted to help medical students, so that's how PreMedPro came about as well. I was working with my colleague, Dr. Christine Bishara, and we decided that that would be something great, where we could bring in research and medical type of guidance to young students who may be interested. Bottom line is that when you expose students early on to touching the microscope or teaching them how to use a stethoscope or using a blood pressure cuff or machine, students get to feel what it's like to be in these particular fields and then they don't think that they're so far off. Also, when they see individuals like yourself, maybe they see a minority, a female wearing a lab coat, it doesn't look foreign and they could say, "This is something I would like to be, and I know it's possible because if she could do it, so can I." Vince Ferguson: Wow. Love it. Love it. Love it. Dr. Francoise Sidime: Thank you. Vince Ferguson: Really, role models are so important. Mentors, mentorship is so important and that's what you're doing. Dr. Francoise Sidime: Absolutely. Vince Ferguson: It's great. Dr. Francoise Sidime: It happened to me. I've had great mentors. The process itself is very vigorous to get into, and that guidance is key because those mentors have walked that journey. They know what it takes. They know when these deadlines are. So, it's important that you also teach the younger generation that's coming about that these are the deadlines, so this is how you have to be vigorous. You have to start off in college with a 4.0 GPA and try and keep it at a 4.0, so you don't ruin your chances of trying to get into medical school, for example. Vince Ferguson: Do students working with Ekarus get the opportunity to conduct research abroad? Dr. Francoise Sidime: Yes. So, one of the things that we started with some of my mentors... So, there's one mentor I haven't mentioned who was part of the LSM program, Dr. Claude Brathwaite, who played a huge role as well in my journey in becoming a neuroscientist. So, he started the Global CUNY project that allowed college students to basically go abroad and do research. What we decided was we could expand that and start doing it in different parts of the world, of course. So, I thought that this would be great for Ekarus as well, if the high school students are able to do that, where they can go abroad as well and do research. So, some of the countries... My mentor, Dr. Abdeslem El Idrissi, from Morocco, so we usually send students to Morocco to do research out there. Vince Ferguson: Wow. Dr. Francoise Sidime: We allow them to also experience the culture by going to cities like Casablanca, Fez, Taounate, for example. So, as a result, this is how I decided that high school students also should be given that opportunity to go abroad and start doing the research. Because if they're doing it here in the States, then there's no difference if they can do it abroad as well. Vince Ferguson: Wow. That is so amazing. That is so powerful. I really appreciate- Dr. Francoise Sidime: Thank you. Vince Ferguson: Yes. What you're doing is awesome, and I actually have more questions, but I'm not going to ask them because I'll be on here for hours with you, Dr. Sidime. Dr. Francoise Sidime: No problem. Vince Ferguson: But where can my listeners find out more about you and your work? Dr. Francoise Sidime: So, I have a website www.ekarus.com. That's spelled E-K-A-R-U-S.com. So if you go there, you'll be able to see information about Ekarus, and also the PreMedPro as well. If you go to www.premedpro.com, that also will lead you to the medical part for the high school students. I'm also on Instagram as well, and the Instagram handle is @ekarusglobalscience. So again, spelled Ekarus the same way, global science, all one word. So, we're on Instagram as well. When they go on, they'll be able to see young high school students like themselves, minorities as well, conducting research in a lab, presenting their research, doing dissections, so that they can get a feel. And also speaking as well because they teach other students what they're doing in the lab as well, so that they can get insights on what's actually happening at Ekarus. Vince Ferguson: Dr. Francoise Sidime, on behalf of Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Dr. Francoise Sidime: Thank you so much. I really appreciate it. The honor is really mine. I really appreciate it. Thank you. Vince Ferguson: To my readers and listeners, I truly hope this program was informative, encouraging, and inspiring, and that you will continue tuning in to our Six Weeks to Fitness podcast. If you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.sixweekstofitness.com or email me at [email protected], and please don't forget to subscribe so you don't miss any future episodes.

Brett Larkin is the founder of Uplifted Yoga, an online yoga and meditation community, empowering students to personalize their practice and ignite their best life on and off the mat. She's instructed at top studios, companies like Google and Pinterest, and leads the world's most interactive online yoga teacher training programs. She teaches to a social media following of over 400,000 people. Her content on YouTube is streamed for three million minutes each month.  Brett, how are you today? Brett Larkin: I'm well, thanks so much for having me. Excited to be here. Vincent Ferguson: Well, thank you for taking time out from your busy schedule to be here today. But before we talk about your company, Uplifted Yoga, tell my listeners more about your personal journey into health and wellness. Where did it all begin for Brett Larkin? Brett Larkin: I'm someone who has suffered a lot of anxiety, especially in my late teens and early 20s. I felt panicked all the time for no reason. It's hard for me to even really remember back on that period of my life, because I can't even remember how I was functioning, honestly. And for me, yoga ultimately became this doorway that led to a completely different experience of reality, where I was able to be fully present, let go of a lot of the fears and negative predictions, and kind of figure out how my mind had been patterned since I was really young and kind of rewrite a new narrative for myself. So for me, it's been very much both a physical practice, but also something that really changed the way I see the world. There's so much rich philosophy in this practice as well for those who are interested in that. Vincent Ferguson: So what was it about yoga that attracted you to that type of training? Brett Larkin: Well, it's interesting because I was a big naysayer of yoga, maybe like some of your listeners. Vincent Ferguson: Okay. Brett Larkin: As a child, I was a ballet dancer. I was very into kind of hardcore dance and very intense training. So I always thought yoga was sort of for losers who just wanted to stretch and sing, and I kind of naysay the whole thing, but then I had a dance injury and I started exploring Pilates. And I had a boyfriend at the time who said, "Hey, this is interesting. You are really into Pilates." And he and I have been kind of dabbling in a little bit of meditation. "So, Pilates and meditation, why don't we try yoga? That would be really great for you. It makes a lot of sense." But I was like, "Absolutely not. That's for weak people. I'm super strong, I'm a dancer." But he kind of encouraged me to go. Brett Larkin: And so, my first yoga experience was with Bikram yoga, which some of your listeners may be familiar with or have done, it's super hot, I think it's 105 degrees or more room to do a set of postures. There's a mirror so you can really analyze your form and it's a very intense experience. And so, that actually was the yoga that resonated with me the most at first, because it was kind of the most familiar to me in that it felt like a really intense dance or training experience type of class with the mirror and everything. So that was sort of my gateway, my first yoga experience. Brett Larkin: So it was very much about the physical and the sweat and everyone's different and is going to find a different style of yoga that meets you where you are in this moment. So I always really encourage people, don't write off yoga like I did until you try a lot of different styles because there's so many flavors out there. More than I think people are even aware of. And of course, that first Bikram journey led to then a much deeper exploration where I ended up eventually trying every style and studying with every school and it spurred a whole exploration from there, but that was my initial starting point. Vincent Ferguson: Bikram yoga. Wow. Brett Larkin: Yeah. Vincent Ferguson: Every time I hear it, I cringe, because I know it's very hot. Brett Larkin: It's so hot. It's funny because I mean, I haven't done Bikram yoga now in probably 10 years, but that was my entry point. So that's another thing I encourage people to be open to is the style of yoga you start with, or that you might be attracted to initially might not be the one you end up sticking with long-term. So it's important to have an open mind and kind of be ready to go on the journey. Vincent Ferguson: And I was going to ask you what type of yoga would you recommend for a beginner to try? Because I think if someone exposed me to Bikram yoga right away, that would have turned me off completely. Brett Larkin: Right. So my recommendation as strange as it sounds, would be to do a lot of experimentation. I think one of the things I see happen a lot is someone will go to the yoga studio closest to their house, or they'll do one YouTube video routine. And if they don't like it, they kind of just write off yoga as a whole, which would kind of be like writing off speaking when you've only sampled one language. Think about how many languages there are in our world and dialects and things. So I really, really encourage people to kind of approach it like you'd approach finding a mate. You're going to date a bunch of different people and sometimes it's going to work out and sometimes it's not and you just want to have fun. So, to kind of sample a lot of different styles... And I actually have a little challenge on my YouTube, where it's called “Find Your Style.” Brett Larkin: And I introduce people to five different styles over five days, because that was one of the things that I saw really prevented people from enjoying this practice. They just kind of have one impression of it and then think that was the whole story. When really, there's Restorative, there's Vinyasa, there's Hatha. Even within that Hatha word, there's Ashtanga, there's gentle yoga. There's Viniyoga. I mean, it just goes on and on and on. So I really believe there's something for everyone. And I think you need to really think about who you are, what your background is. Brett Larkin: If you're more that intense athlete person like I was, trying to do yin or gentle yoga, it's probably just going to be too far from where you are right now to maybe appreciate it. So you might want to start with a more athletic style, like Bikram or Ashtanga. If you're someone who has no fitness background whatsoever, those styles are going to be insane, right? You might want to start with yin, or even restorative yoga, or something very beginner gentle hatha, just to kind of gently get your body moving. So it's really like a dating game, I guess. Date all the styles of yoga. Try all the teachers in your area. Vincent Ferguson: I like that. Brett Larkin: Yeah. That's my biggest tip for everyone. Vincent Ferguson: Great tip. I like that advice, I truly do. Now, would you say that yoga is a lifestyle or just a way to exercise and meditate? Brett Larkin: Oh, that's such a loaded question. It's so interesting because when we look back at a lot of the ancient texts, what we see is that yoga was being written about as a means to achieve enlightenment. Right? Or a means to connect to whatever is beyond this plane of consciousness that we live in. And that the physical postures and the breath are all kind of a tool, a medium for that bigger aim. And then over the years, a lot of the physical piece of yoga got fused with a lot of the aerobics movement that was happening in the 70s and 80s. And there's sort of a modern yoga that's emerged that's in many ways quite different than what we see displayed in the yoga sutras or the hatha yoga pradipika or something like that. Brett Larkin: So, it's really what I think, is it's what you want to take out of it. If you just want to use yoga to improve your breathing and just really think of it as a breathing practice or a mindfulness practice that helps with stress reduction, you can view it through that lens by putting on that pair of glasses and looking at the body of work that is yoga through that framework. And there's so many great mindfulness-based programs or anxiety reduction programs, many that have huge scientific studies from major universities behind them now. Brett Larkin: For other people, right, you might be actually drawn to yoga because of the spiritual side of it. Right? You're kind of resonating with maybe the chanting or what's called Bhakti yoga, the yoga of devotion. You're looking to connect to something bigger, and that's available too. Then others are more, I just want to use this for cross training. Right? This is something that is going to improve my overall fitness and they're more focused on the postures. So it's kind of this buffet where again, finding the right teacher and the right style is so important because different styles bring in more, like Kundalini yoga, for example, which I do a lot of now is pulling in a ton of the chanting, the spirituality, all those things. So if someone's not interested in that, that's not going to be the right style for them right now. Right? Brett Larkin: So it's a buffet. And so I think you can make it a lifestyle, you can make it a religion if you want to, or you can really just see it as something like Pilates or breath work that is helping whether it's cross training or helping with anxiety. Pull out what works for you and try not to label the practice as a whole. Vincent Ferguson: So, basically yoga can be mental, spiritual, or physical. Brett Larkin: Yeah. And I think in its most beautiful form, it's all three, but that's not always... People aren't always either ready or wanting that. In which case you can completely divide it up. And like I said, it's like a buffet. Just take what works for you and leave the rest. Vincent Ferguson: Huh. Again, excellent advice. Now, do you associate yoga with Hinduism? Brett Larkin: Well, that goes back to a little bit what we talked about earlier, where, when we look at the origins of yoga, it did develop in India, Southeast Asia and these countries later, much, much later than when the yoga texts were written by the Brahmin sages. Much, much later, these are areas of the world that developed into different religions. Right? We see Buddhism, we see Hinduism, but most of the yoga texts, and I'm not as much an expert on this as some people like some of my teachers, but they predate a lot of what these religions look like now in the modern world. So, I think you can practice yoga without dabbling in Hinduism at all. For those that are interested in those connections, there are certain texts and gods and goddesses and chants where you can forge that connection. So again, it's really up to you. Brett Larkin: Again, I think the biggest maybe thing that I hope to share is yoga as a word, what does that even mean anymore? Right? It almost... It's like if we took a word like aerobic exercise, I mean, there's so many different forms of how that looks. A long time ago, we probably didn't even need to do it because we were hunter gatherers and running around all the time and then it emerged and it looked like fencing or something. And then it changed. And then it looked like a gym or kind of some of the stuff we see now. It's the same with yoga. Even the way yoga was practiced in the ancient times was so different depending on what region it was practiced in. For example, up in the Himalayas originally, where people were relatively safe, they were up in the mountains, cave dwelling, they practiced a very meditative type of yoga that was focused more on kind of the spiritual aspects and seated meditation. Brett Larkin: If we look at people who were living more at the border where the Mongols were at these times, thousands and thousands of years ago, their yoga was much more like what we see as Ashtanga yoga today. Very athletic because the military was actually doing it. It was training for them because they lived in a place where war was constantly breaking out and they needed to defend themselves. So even when we go way back in time, it's not like there's one style or one definition of what these practices are. It was very much variable based on people's kind of lifestyle and what, again, they needed to take out of the practice or what made sense to take out of the practice. I don't know if that's helpful to think about, but- Vincent Ferguson: It is, it is. Brett Larkin: It's a broad perspective. Keep a broad perspective is what I say. Vincent Ferguson: Amazing. Yes. So it's not just one piece, it's a broad potpourri or whatever they call it. You know what I'm saying? Brett Larkin: Yeah, exactly. Vincent Ferguson: Now in yoga, you often do you often hear the word chakra. Brett Larkin: Chakra, yes. Vincent Ferguson: Yes. What are they and how do they affect our daily lives? Brett Larkin: So chakra is, I think of them as programs, they're considered energy centers. So, some of your listeners may be familiar with traditional Chinese medicine or acupuncture, which is really mainstream now. I think most insurance even covers acupuncture. So, the Chinese medicine system, they work with these acupuncture... They call it meridians, right? These lines in the body. And the yogic system, instead of calling those channels meridians, they call them nadis. But it's the same thing. It's basically a pathway of energy in the body. So there's the heart meridian, the liver meridian, all these things. So the systems are the same, just using different words. Brett Larkin: And then in the yogic system, a chakra is where we see a lot of these meridians or nadis intersecting. So if you imagine a rotary in a busy street or town, right, where all the cars are coming together, all the roads are coming together in this big rotary. Those areas of the body get pulled out in the yogic philosophy as these energetic hubs. And the word chakra literally translates to wheel or disc. And I think of them as like a program, because each of them resides in a different area along your spine and sort of governs a different... Saying it's an area of your life is an oversimplification, but deals with a different realm of how you interact with the world. Brett Larkin: So for example, your root chakra at the very base of your spine is very much associated with your sense of safety. Your security. Are your needs being met? Are you getting enough food? Are you getting enough sleep? Things like that. While something like your throat chakra, which is obviously much higher up, is dealing with how well do you communicate? How well do you listen? Do you have trouble speaking up? Or are you kind of the over-boisterous type who doesn't let other people get a word in edgewise? Right? So each of us have these unique energy centers that are manifesting in different ways, that kind of result in how our life unfolds, right? Brett Larkin: So you might just be like, "Well, that's my personality. That's the way I am." But what yoga kind of teaches us is if you want to investigate these energy centers or work with them, you can kind of reprogram them. So just like when you sometimes get an update, I have an iPhone, but I think Android is the same. Every six months, there's a new operating system, right? Download the new system. So, we can be unaware of these energy centers and just operate the way we do. Or we can be like, "Hey, I want to rewrite my programming around safety and getting enough sleep. Or I want to rewrite how I act and give and receive love in relationships by working with my heart chakra." Brett Larkin: So it's just an opportunity to bring more awareness into your life. And then the beautiful thing about the chakra is you can work with them physically by doing Athena, you can work with them on a meditative level, on a spiritual level. So kind of like we talked about before, there's a lot of different ways you can tap into them. Or you can say, I'm not interested in the subtle body. This is, we're now in the realm of the subtle body of yoga. I just want to stay focused on the athleticism, the yogic postures. For those who don't resonate, they don't even have to go there. Right? It's kind of just this other layer of the practice that you can tap into if you choose to. Vincent Ferguson: I like it. I like it a lot. Can practicing a certain type of yoga, bring abundance into your life or the chakra bring abundance into your life? Brett Larkin: Oh, I definitely think so. Yes, yes, yes. I love working with this theme of abundance and abundance comes ultimately from gratitude. They're linked. So in order to attract abundance, we need to shift into feeling grateful and a sense of gratitude. So there's lots of wonderful practices that can help with that. There's classes on that specific theme. One of the biggest things that yoga helps with is just helping slow us down. So we can't be grateful if we're rushing or stressed. Or I don't know, maybe someone out there can be, but I know for me, when I'm rushing and stressed, I'm not in a state of gratitude or reverence. I'm usually not being very kind to my family members who are near me. So, counteracting that rushing and counteracting that stress and anxiety I think is so pivotal as a first step, to even allow someone to slow down. Right? Step into those feelings of, what am I grateful for? Brett Larkin: And what really separates yoga from all other forms of exercise is the focus on the breathing, the breath. So, no matter what style you use, if people are feeling overwhelmed listening to this, honestly it kind of doesn't matter because all the styles have this common thread of using the breath to calm the nervous system; to shift into what we call the parasympathetic nervous system, which is more of our rest and digest functions, instead of being always on kind of stressed out, orange alert, which is where we live most of our lives by default, just because of the way our society is set up and functions. So much is being asked of us, especially with technology, and we're bombarded with information. Vincent Ferguson: Yes, we are. Brett Larkin: So, that's the biggest thing. Just doing any kind of yoga, really doing the breathing. And if you commit to it, you'll see after most yoga classes you feel calmer. Right? You feel more grounded. You're feeling more in your whole body instead of just living up in your head with all your thoughts spinning. And that's usually how people are like, "Oh, I like this feeling," and how they end up coming back to classes. Vincent Ferguson: How do you find a good yoga instructor? What should you look for? Brett Larkin: It's a great question. I think someone who's talking a lot about the breath would be really important. I think someone who is constantly kind of challenging you to play, instead of saying the posture has to look just one way, kind of giving you a couple different options. That's what I really like and look for in instructors. So instead of it being really dogmatic and rigid, kind of being more about finding your personal edge, because a lot of these athena, these kind of an alphabet of the yoga postures are going to look different on different people. Right? Depending our height and our weight and our background and our prior athletic experience. Brett Larkin: So I think someone who's really encouraging you to explore rather than saying you have to get to this exact thing, is something that I would recommend looking for. Someone who's talking a lot about the breath. And then, honestly, just someone who resonates with you. That's the most important thing. We all are going to have different teachers who resonate with us at different points in our journey. So your job is again, to just kind of do that dating work I talked about and find the one who's going to meet you where you are right now. Vincent Ferguson: Yes, yes. That was really good. Now, Brett, you're not just another yoga teacher or instructor. You are what we call the gold or platinum standard, the creme de la creme of teachers. But from where and from whom did you get your training? Brett Larkin: So I studied with Alan Finger, who is such an incredible teacher. He was the original co-founder of Yoga Works, which is a huge yoga chain that some people may be familiar with. So he was the person I originally did my training with in New York, and he has just a wonderful background in Viniyoga, it's called. And he has a lot of knowledge about tantra, which isn't anything... You say tantra and people think like tantric sex and weird stuff. No, it's really a deep knowledge of the ancient yoga texts and philosophies. So I absolutely love his work. And Anodea Judith is another huge teacher of mine and inspiration. So she's kind of the world's authority on the chakra system. And she has a PhD. She's done a lot of work integrating the chakras into her work with patients as a psychotherapist. Brett Larkin: So, she is an incredible resource and has lots of books on the chakras for people who are interested. I love... Some of my other teachers Guru Singh, Kia Miller, Elena Brower. Different people again, who resonate with you at different moments. So I think it's really important to find that teacher who resonates with you and then learn as much as you can from them. Embody what they have to share, make it your own, and just keep building your own experience. So yeah, those are some of the people who've been highly influential for me. Vincent Ferguson: So everyone had someone to help them get to where they are today. Correct? Brett Larkin: Absolutely. And in the teacher training programs I run now, that's a lot of what we work on, right, is helping you find your own unique style, your own unique voice. Figuring out what different parts of this lineage and this practice you want to blend together. Do you want to teach something that's very spiritual or do you want to veer away from that? These are all choices that even as instructors, we end up needing to make. Yeah. Vincent Ferguson: I see. Now you call your business Uplifted. Brett Larkin: Yes. Vincent Ferguson: Where did that come from? I don't know. Tell me. Brett Larkin: I don't know either. It's when I started my initial... I mean, it just kind of came to me when I was originally starting my own yoga community and kind of my own style. I noticed that one of the things I was really seeing within the community before it had an official name was just people being so encouraging of one another, kind of really lifting each other up. All the programs and everything I do online is extremely interactive. So whether it's through our app or the trainings, you're not practicing alone. It's always very community-based. If you're moving through a program, it's cohort based, meaning you're with the same students going through an experience at the same time, even though we're online. So there's just a huge comradery. And then, obviously Uplifted is how I feel when I do yoga or after I do yoga. So, that's kind of where the name came from. It just kind of came to me one day. Vincent Ferguson: You followed your gut, your feelings, and you went with it because now it's extremely successful. And how did you get to this point though, Brett? What inspired you to turn your yoga expertise into a business and make it so successful online? Brett Larkin: I think, life is so interesting because I originally started posting videos online because I was too nervous to teach in person. So originally- Vincent Ferguson: You, really? Brett Larkin: Yes. Yes. So back in 2011, it was almost a cop out because I was still trying to build my confidence to audition for studios and that kind of thing. So I ended up teaching a lot online because for me that felt less scary somehow. I didn't really think anyone would watch any of the videos I put up. Now, the YouTube channel has over 400,000 subscribers. Vincent Ferguson: Amazing. Brett Larkin: So it grew madly over the course of time. But I think, kind of how I mentioned before, the community and the connection with the students and seeing how the training, whether it's a training plan they're doing in the Uplifted membership, kind of something smaller that we designed for students, or the full certification program. I think for me, what's most rewarding is really seeing how it affects all areas of their life. I mean, most people who come out of our programs or a part of the community say that the way they're speaking to their kids and their partner is different. The interactions, the relationship, it's a complete shift, not just on the yoga mat, but in kind of how they're experiencing reality, the world. Brett Larkin: Like the same thing I experienced as a young person, once I started having some of these breathing techniques and tools to help me cope with a lot of the anxiety and stress I was feeling. So, I think that's what really drove me. I never really set out to be, "Let's make this a business." It was always, how can we just help and serve more people and connect with more people and grow the community? And I think that's part of what ultimately has made the business successful because it was never really about building some corporate thing or the money or anything like that. It was always sort of just a passion of mine. Almost like a side project and then it just kept getting bigger. And now obviously, it's my full project, but that was never my intention. So, I'm just so grateful to the community because I think it's not just me. It's like A, the team; my team that now supports everything we do. And then our entire infrastructure of all our graduates, all our alumni, all our students. I mean, they're just the most incredible people. Vincent Ferguson: Do your students come from all across the country or any one particular area? Brett Larkin: They come from all over the world. It is so incredible. Vincent Ferguson: The world. Brett Larkin: Yes. I was in the Facebook group for one of our trainings yesterday and it's like, Poland, Russia. We've shipped our training manuals to Zimbabwe. It's crazy. And then, of course, I mean, we have a lot of people in the United States, but I would say 30-35% international and from everywhere. It's amazing. Vincent Ferguson: Unbelievable, Brett. Brett Larkin: Yeah. Vincent Ferguson: Wow. I knew you were a rockstar, but wow. That's amazing. Brett Larkin: Well, it's really fun because it makes the training experience so incredible because you're getting these perspectives from people all over the world, which is so different than just doing something that's local. I mean, that has a beauty to it too, but I think that's been something. I mean, every time we run a training, I learn so much from the students. I always tell them that. Right? Because they just have such different backgrounds and so many diverse ideas and it's just, really makes it really rich. Yeah. Vincent Ferguson: But is there a problem because of the language barrier? Brett Larkin: No. One of the things that a lot of our international students appreciate is everything is recorded. So, when you sign up for a training, you get prerecorded content, whether as a student or a teacher, there's a lot of prerecorded content. So they can re-watch, they can slow down. But even everything that we do live is, they also get recordings to all of that. And then they have the manual to follow along. So for a lot of them, they're more comfortable with written English as opposed to spoken. So obviously, you need to know English. I mean, otherwise it's not going to work. They've said it's actually really nice because if something's confusing, they could just rewind. Right? Or listen to it again, which makes it in some ways better than actually a live training where you don't have that option to press pause. Vincent Ferguson: Wow. What an amazing model, business model, that you have going and I can speak for hours about it because it's just very, very exciting to me and interesting how you were able to do this. But at this particular time our country and the world is going through the Coronavirus pandemic, and it's been a very challenging time, mentally, spiritually, physically, and financially for some people. But are more people turning to yoga to help them deal with the stress of these times? Brett Larkin: I think so. I mean, just looking at pure data, we saw a huge spike in the interest in yoga, the interest in online yoga, the interest in online yoga trainings during this time of the pandemic. A lot of that is because a lot of people who I think didn't consider studying online suddenly were sort of forced to because there was no other option. Vincent Ferguson: Yes, of course. Brett Larkin: But I do think there's a bigger theme of people realizing that we need support structures. We need a home practice more than ever that really supports us during these times of intense stress. And if you look at everything with yoga, from the 1950s until now, it has only grown, it has never dipped. Whether we look at the success of Lulu Lemon or yoga studios or the interest in the keyword online. I mean, it just goes up and up and up because I think it's just becoming more mainstream, and more and more people are figuring out that they can kind of connect with it in whatever way they want. And that it's really the ultimate life hack to deal with uncertainty, anxiety, and coming back to the breathing and all the science that's backing up how important that is. So, I think it's growing because of the pandemic, but it was growing before that, and I think it's just going to keep growing. Vincent Ferguson: Well, I think so, too. And as I shared earlier with you, before we started recording the interview, I run a nonprofit organization whose focus is on obesity prevention for families, especially children. Do you recommend yoga for children as well? And if so, what age should parents introduce yoga to their kids? Brett Larkin: I definitely recommend yoga for kids. I do yoga with my own. It's wonderful, wonderful and you can just introduce it simply by inviting... I mean, even when you just invite a child or anyone to take a deep breath, that's yoga. Right? That's a core yoga concept. So for kids, I think what works best is, or for little kids, is to do the different poses that relate to the different animals, like lion's pose or butterfly pose. They absolutely love that, because it's just like you're playing around on the floor and kind of introducing them to the idea of moving their body. And then songs and music are a wonderful, wonderful way. There's so many great yoga kids' albums that again, just get kids moving, acting like animals. And then before bed is always a really nice time. Brett Larkin: I always invite my son to do deep breathing with me before bed. He doesn't even know we're doing yoga. Right? We do deep breathing. I put my hand on his belly. I encourage him to breathe into his belly. Something we see with people who have different medical conditions or maybe are struggling with obesity is often that they're a reciprocal inhibited breather. So if you're a reciprocal inhibited breather, what that means is your diaphragm isn't operating in a way that's the most anatomically efficient for your body. And it means that you're not getting as much oxygen, as much breath, as you could be. It's like you're getting 20 or 30% instead of say 80 or 90% each time you breathe in. Which leads to short, shallow, rapid breathing over time, that can just end up feeling normal unless we kind of counteract and try to correct that. Brett Larkin: So, people can Google or look up diaphragmatic breathing or belly breathing, but that's something that I would work on for yourself, but also really with your kids because it calms them down. And it's kind of insuring that they're going to have a breath pattern that... And what's interesting is breathing in this way has actually been linked to reducing obesity. Vincent Ferguson: Really? Brett Larkin: Yes, and restorative yoga as well. There's been great studies on this. So, I think a big takeaway for the obesity focus is it doesn't have to be hardcore athletic yoga that helps reduce or aids in weight loss, let's say. Actually these restorative, simply lying down, focusing on your breath-based practices, have a huge effect as well in weight loss. Yeah, it's incredible. Vincent Ferguson: This was an awesome interview, Brett. Where can my listeners find out more about Brett Larkin? Brett Larkin: So you can simply Google my name, Brett Larkin. You'll find YouTube videos, you'll find our website. Or upliftedyoga.com will get you to kind of our members' area. I have over a thousand free videos on YouTube, so you can practice with me any time. And then if you want to go deeper, we have so many courses and designed experiences with a lot of interaction for both students, the student community, and people who are looking to teach. So, that would be the next step. I'd love to practice with some of your listeners on YouTube. So hopefully they can look me up, Brett Larkin, and find a class that works for them. https://www.brettlarkin.com/300-hour-online-yoga-teacher-training/   Vincent Ferguson: And on social media- Brett Larkin: Yeah. Mainly YouTube, Facebook and Instagram. So, yeah. And the same, Brett Larkin yoga will get you there. Vincent Ferguson: Perfect. Now Brett Larkin, let me just say on behalf of my organization, Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Brett Larkin: Thank you so much for having me. It's been a pleasure. Vincent Ferguson: You are amazing. To my listeners and readers, I truly hope this program was informative and encouraging and inspiring, and that you will continue tuning in to our Six Weeks of Fitness podcast. And if you have any questions, comments, or suggestions for the show, please leave them on my Six Weeks to Fitness blog at www.sixweekstofitness.com or email me at [email protected].

Mike Telem is the co-founder of Kemtai, a digital home fitness company using AI and computer vision to provide a virtual gym with real-time precise feedback. He is a serial entrepreneur with extensive experience in building and marketing digital products. Mike lives in Israel with his wife and their two teenage sons. He has a Black Belt in martial arts and is a master swimmer. I am pleased to have Mike Telem on my Six Weeks to Fitness Podcast. Mike, how are you? Mike Telem: I'm very good. Thanks. Thanks for having me. I appreciate it. Vincent Ferguson: Oh, it's my pleasure to have you on the show. Before we talk about Kemtai, Mike, tell my listeners a little more about you. Where did you grow up and what was your childhood like? Mike Telem: I grew up in Israel. I'm almost 45 years old, and had a pretty regular and good life here in Israel. I actually moved to the United States for a couple of years when I was in eighth and ninth grade. That was a very nice experience. I lived in New York, so I'm still a Giants fan and follow U.S. sports quite closely, whether it's the NFL now and the NBA a little bit earlier. Then I came back, I studied high school in Israel. Served in the army, as most of us do, and studied psychology in the university. Vincent Ferguson: Excellent. What part of Israel do you live in? Mike Telem: I live in the central part, close to Tel Aviv, for those of you that know it. My town is called Giv'at Shmuel. Very nice place, about 15 to 20 minutes from the beach. Now the pools are actually closed, but we can still swim in the Mediterranean and the weather in Israel is quite comfortable for swimmers because we hardly get any winter here. Maybe just two or three months. Vincent Ferguson: Sounds nice. Well, I'm in New York and right now it's kind of cold and rainy, so we can appreciate the sunny weather you guys have in Israel right about now. Were you interested in fitness as a child? If so, were there any role models in your life that inspired you? Mike Telem: Yes. I loved fitness and as a child, I would obviously just call it sports. I played a lot of group sports around school and very early on, started doing competitive sports. I think I was five when I started practicing martial arts and judo specifically at that point. Mike Telem: That was together with my grandfather, who's probably that ideal person that I was always looking up to. He was also a Black Belt and we even managed towards ... He was getting older obviously, but we were able to practice a few times together as Black Belts at the same time. That was a very exciting and very emotional time. I also played soccer on a team in my town, and I played professional squash. I was actually the Israeli junior champion at squash. You could say that I was very much into sports. Mike Telem: There were a few years where I did all three of these things at the same time. I'm not sure how exactly, but I love doing sports since I was young. At a later age, obviously you start looking at it slightly differently from the fitness perspective, from the health perspective. Maybe you don't do the same things because of your body or because you don't want to go crazy, because if I do judo or play soccer, I might do things that I shouldn't do because you get excited. I definitely love sports and fitness very, very much. Vincent Ferguson: When did the entrepreneurial bug hit you? Mike Telem: That's an interesting question because as I was getting into high tech, which was kind of a fluke or a mistake, I was never interested in high tech. I didn't like computers, especially when I was growing up in the 80s and 90s. I got into it because there were a lot of job openings and I thought, "Well, there's a limit to how many years I should be a waiter." Even though I was a pretty good waiter, but I decided that there are some opportunities there. Mike Telem: Even while I was in high tech and the whole startup concept and culture started in Israel following a little bit what happened in Silicon Valley and all the success stories, I always used to say it's better to have a good job, a steady job. I don't necessarily see myself opening up a startup. But after a few years in the market gaining experience, you start to see things that could be better, that could be done differently. I was lucky enough to have my best friends from high school also in high tech. Mike Telem: In 2009, without thinking about it too deeply, which is I think something good for an entrepreneur. If you think about it too much, you'll never do it because the chances are against you. The odds are against you. We decided to leave our jobs about five minutes after that 2009 financial crisis where everybody thought that the world was going down. Mike Telem: We decided that we're going to go after our idea, which was around personalization of websites. We went ahead and did that and that was the start of my entrepreneurship mentality I would say. Later on, I think I would look back at some of the things that I've done as I was an employee in other organizations and I guess I can see that I was always into trying new things and taking responsibility and being very committed to what I'm doing. I guess it started brewing back then. Vincent Ferguson: That sounds really good. Now, what are some of the pros and cons of being an entrepreneur, Mike? Mike Telem: Obviously one of the pros, it tends to be very interesting, very challenging in a good way. My father was an entrepreneur in a few companies as well and I saw the times that he succeeded and the times that he failed. You do get a lot of ups and downs and you need to be able to handle them. I don't mean that as it's going down, you don't care or you don't feel anxious or even concerned, but there's something inside you that tells you, "It'll come back up again if I do enough about it." But being able to take those times. Mike Telem: When you care about something, you feel very bad when it doesn't work well. In any business of your own, it doesn't matter if it's a restaurant or a high-tech startup, you care a lot. Then you have a lot of good times and a lot of bad times. I like to say that it's very similar to being a professional athlete I think because if you think about most professional athletes, most of the time they lose. They get to the semi-finals, they get to the finals. Maybe sometimes they don't even get there. They lose and they lose and they lose at a certain point, right? Mike Telem: Once in a while they win the whole thing. Even you look at the Lakers that have just won the NBA title and specifically LeBron James. Yeah. He has a lot of titles, but he lost a bunch of times. You look at people who have won gold medals in the Olympics. You'll remember that, but they also lost many times. As an entrepreneur, you have to be able to lose or not succeed a lot of times and keep on going. That's possibly one of the hardest things about being an entrepreneur. If you can do that, then you can do the rest. Vincent Ferguson: I think a lot of entrepreneurs who listen to this podcast would benefit from that advice. You know what I mean? Excellent. Mike Telem: Thank you. Vincent Ferguson: Now, most of your work has been, as you said, in the high-tech space. Was there an aha moment that motivated you to move into the fitness space and create Kemtai? Mike Telem: It was a combination between the fact that both I and my two co-founders, Mor Amitai and Naomi Keren, are very much into fitness and sports. Naomi is a Pilates instructor as a hobby, Mor loves running and working out at home. I had times where I used to work out in front of YouTube videos. The second piece of this equation is that Mor and Naomi have been dealing in computer vision for around 15 years. They actually had a previous startup that dealt with computer vision. Mike Telem: Now you have a group of three people that like sports, that like fitness, that know what can be done with computer vision and know what it takes to create a product, to create a company. We very quickly got to the idea of leveraging computer vision to see what you're actually doing and giving you feedback. As an amateur athlete, I've always been very aware of the importance of guidance and feedback. I always ask whatever trainer is around, "Look at what I'm doing. Tell me what I'm doing wrong. Don't tell me that I'm doing great. Just tell me what I'm doing wrong, how I can get better." Mike Telem: I like to get that advice, even if it's sometimes hard to follow. We thought, "Well, why can't we use computer vision to give that type of advice?" That is Kemtai. Vincent Ferguson: What does Kemtai actually mean? Where did the name come from? Mike Telem: The name itself doesn't have a specific meaning, but more of a feel. We hope that a feeling of something dynamic, an action that you can take, but also something that sounds calming and sounds connected to the whole concept of wellness. To some people, it sounds a little bit Eastern or Asian perhaps, but it doesn't have any specific meaning. We just really liked the sound of it. We spent some time looking for various names. It's actually not that easy to find a name that nobody else has used. Mike Telem: We were able to do that. We also always reminded ourselves that just like with children, products also make the name. Vincent Ferguson: True. The product, the name is very important. Now, explain, what can a user expect to experience from Kemtai and what makes it more effective than other fitness apps on the market today? Mike Telem: That's a great question. In terms of what makes Kemtai more effective, Kemtai actually sees you as you work out and can see if you're doing things right or wrong and can also give you a score so you understand your actual performance. As you're doing a specific exercise, let's say you're doing squats, something that everybody can relate to, Kemtai notices that your back is not straight and will tell you with audio and visual cues that you should straighten your back or that you shouldn't go so low. Mike Telem: As you follow the instructions, you start feeling the engagement, the connection to the technology that is helping you do the exercise in the best way possible so the workout is more effective and also more fun. The first thing that people typically get excited about is, as you just open up Kemtai and start the first workout, it scans your body and identifies all the data points in your body. Your shoulders, your elbows, your arms, your legs. Mike Telem: You feel that connection because as you move, you can see that Kemtai is seeing you, and you can see a visual of your skeleton on the screen. You see that Kemtai is following what you're doing and that is a very magical moment because you understand what the software has done and what it can give you. Vincent Ferguson: When I heard about Kemtai, I was so blown away by it. It's definitely a game changer. If I'm looking to build muscle or if I'm looking to increase my cardiovascular conditioning, can Kemtai help me with that? Mike Telem: Yes. Kemtai has most of the types of exercises and workouts that you would expect to find in other applications. This goes to your question about the difference as well. You'll find things like running in place and jumping jacks and other things for cardio and small or large weights or pushups or other core exercises to build your muscles. The fact that it gives you feedback, the fact that you can see if you're doing it well and how well you're doing it, means that each and every movement, each and every exercise is so much more effective. Mike Telem: If you want to build muscles, as we all know, doing the proper movement sometimes even more slowly and doing it correctly and seeing that you're getting a 90 and not a 70, immediately in real time, means that whether you have 10 minutes for a workout or 50 minutes, that time is so much more effective than what it would be if you were just following a video in YouTube or some other apps, or maybe riding a bike at home, which is very, very limited in terms of what you're doing and has practically zero feedback in terms of, are you doing it well? Mike Telem: You can practically sit on that bike and have a cup of coffee. Everything else will still continue the same. Vincent Ferguson: That's true. That's true. As a trainer, I'm always correcting the form of clients. As you know, technique, form is everything when it comes to performing the activities. Mike Telem: Yes. That is typically the most important thing. It also is very important in terms of avoiding injury, doing things the wrong way, or sometimes fooling yourself, thinking that you have improved while in fact, you're just doing more repetitions, but not in the proper way. Being able to be more effective in the same amount of time is so important. Everybody's very busy. Home fitness is great first and foremost because you don't need to spend too much time around it. You don't need to drive anywhere. Now, you can do so much more and be so much more effective in the same time period. That is very, very helpful for the users that are using Kemtai. Vincent Ferguson: Definitely. What do you need in order to use Kemtai? Do you need a laptop, desktop? Mike Telem: All you need is a laptop or a desktop, basically a computer with a camera. You don't need any special computer. You don't need to buy any $2,500 device in order to use Kemtai. Just your laptop and your browser and a decent internet connection. Your videos are not recorded, are not even saved anywhere. The system really looks at you like a human being and gives the feedback in real time. No information is being sent to the cloud about your workouts. The only thing you need is laptop and a little bit of room in your house to work out. Mike Telem: If you want to take it out and do it on the porch or in the garden, if there's good weather, you can do that too. It's relatively not sensitive to lighting and the space around you. It's very, very convenient and very, very easy to work out with Kemtai and also very affordable because you don't need to buy anything special. Vincent Ferguson: Can you also use Kemtai on mobile phones? Mike Telem: Not right now. We've decided not to develop Kemtai for mobile phones, because when you think about it, the user experience for something like Kemtai on a mobile phone is quite problematic. The screen is very small. You'd have to put the phone on the floor and it will be very difficult to interact with the system. If you think about it, it's similar to a Zoom session, right? That everybody's doing nowadays. Mike Telem: As much as you can control it, you would prefer having the Zoom session on your laptop. Yes, it can work on a phone, but it's not very convenient and you would never pick that in the first choice. Kemtai will run on mobile devices later on, probably next year, but we think that the better experience would always be on something like a laptop and later on, maybe on smart TV or on a device that's connected to a larger screen just because you can see what's going on a lot better and experience this interactive content. See exactly what the trainer is doing and follow their guidance and get the feedback and really make the most out of your workout. Vincent Ferguson: Awesome. How long are the exercise programs and how many exercise programs are in the app? Mike Telem: There are a few hundred different workouts. Some of them are 5 to 10-minute workouts with maybe just five to 10 exercises. Some of them are as long as an hour. You can do a few workouts one after the other. There are various trainers in Kemtai. These are not just Kemtai trainers, but external personal trainers can also upload their content to Kemtai and then Kemtai runs its processing and learns those movements to enable you as a user to pick a trainer of your choice. We have trainers from Japan, from Singapore, from Brazil, from New York, from Israel. From various places. Mike Telem: The idea is also to be a platform that enables trainers to bring forth their style of exercise, their types of workout. Just like in YouTube, you can choose, who you want to watch. In Kemtai, you can choose who would train you and you would get feedback based on their way of doing a squat. Not necessarily Mike's way of doing a squat. You can choose the trainer that you prefer. Vincent Ferguson: Now that again, is a game changer when it comes to personal training, because I do know some trainers who would be interested in learning about Kemtai. How do trainers get paid for their experience or their expertise? Mike Telem: Right now these are relatively early days with Kemtai but the idea is that trainers would get paid a percentage of the revenue that comes from people working out with their sessions. Similar to what music apps are doing, where if a lot of people subscribe and listen to your music, then you'll get a specific percentage of that. If maybe less people listen to someone else then that singer or songwriter will get a little bit less. The idea is to share a percentage of that revenue with them and also enable them to get to so many more customers. Mike Telem: If you're a great personal trainer, why should you be limited to the people that live around you specifically? If you're a great trainer, why not let users from around the world, work out with you? Get your type of feedback. This is really bringing you, the trainer, to life in other people's homes. If you're a very good trainer, not necessarily a celebrity, but a good trainer that provides good workouts and good feedback, a lot of people around the world using Kemtai will enjoy choosing your workouts. Vincent Ferguson: I like that concept completely, but you're still in the early stages of this though, as far as building this out, correct? Mike Telem: Yes. Because of COVID, we've launched an initial preliminary version quite early, around April. Just wanted people to enjoy it and be able to use what was available then. We're now getting close to a very substantial new version that include these workouts that I mentioned, and also studio workouts, where you can choose, for instance, Pilates for beginners or for advanced or high intensity training or yoga. Also, developing a concept we call the adaptive coach that changes the workout in the middle of the workout based on your actual performance at that moment. Mike Telem: If I see that something is too difficult for you, I might lower the level or the intensity in the next exercise. If I see you're doing very well, I might increase the intensity in the next exercise. This is even taking this whole concept of real-time feedback another step forward. Those things are coming out pretty soon. We would probably be announcing it in a couple of weeks. I guess you got a sneak peek here to these concepts. Mike Telem: We think that now in terms of having enough content, various types of workouts and exercises, the product has made a lot of progress and we're seeing users enjoy it more and work out with it on a regular basis. Vincent Ferguson: Do you think Kemtai will inspire more of us to actually work out at home? Mike Telem: I think so. Home fitness was huge before COVID. Home fitness was actually huge 30 or 40 years ago with Jane Fonda and DVDs and people buying bikes for their houses. Home fitness has always been a big market. People have always seen the advantages. What I think COVID has done, apart from a lot of bad things, is give people an opportunity to realize just how much progress was done in home fitness and the fact that in many aspects, you can do things at home today that are as good and in some aspects, even better than what you can find outside or in a gym. Mike Telem: For instance, Peloton is a great example. You can get a great experience, some would argue even better than a spinning class, and you can do it at the convenience of your home and even do a class with a thousand people. Kemtai provides you the experience of having a personal trainer at your home, providing real-time feedback, personalized perfectly to you. Most people can't afford that, not even once a week, not to mention a few times a week. Logistically it's typically an issue. COVID pushed people to explore home fitness and to realize what advances were made in the past five/seven years in this market. Mike Telem: Now they're enjoying it and I think they will continue to enjoy home fitness even after COVID ends, which I hope happens very soon. People will have a hybrid approach where maybe a couple of times a week I go to the gym, another time maybe I go outside running, a couple more times I work out at home with Kemtai or any other technology that I find interesting and relevant for me. That's what you're going to see I think in the next few years. Vincent Ferguson: I agree. I'm totally sold on Kemtai and I'm sure a lot of my listeners will be as well. What is the financial investment? What does it cost? Mike Telem: It's actually quite affordable in my opinion. It's $19 a month. You even get a discount if you take an annual subscription, you get all the workouts, all the trainers, all the exercise. You can use it as much as you want. Other people in your household can use it. I guess for a year, you would still pay less than one personal training session and you can use Kemtai as much as you want. One day you can do Pilates, the other you can do high intensity or weights, anything you want. Vincent Ferguson: How are you guys getting the word out about Kemtai? I know you're doing podcasts, but what other advertising and marketing are you doing? Mike Telem: We have some social media campaigns that you can expect, but to be honest, we really believe in word of mouth. We think that as the product is getting better and better, more people are simply going to talk about it. I can see that more and more people are getting to us via simple search in Google because someone told them about Kemtai. We're now releasing a concept that we call a challenge where I can imagine that the challenge is maybe three simple exercises, two minutes long altogether. I do the challenge and I can see that I got a 75 and I can see my rank in the global leaderboard or how I rank with my country. Mike Telem: I can share the challenge with you and say, "Hey, you talk a lot about fitness. Let's see how much you can get. Let's see what you're going to score in the challenge." Those are the types of things that we prefer, where people simply enjoy it and share it with others. Strategically, that is the type of marketing that we want to do. You might call it more product-oriented marketing, where I just want people to get a chance to try Kemtai. Use it and if they're happy, tell their friends about it and that's going to be enough. Vincent Ferguson: I agree. I think that will be enough because Kemtai is going to sell itself. I really believe that. Mike Telem: Well, I hope you're right. I think you're right. We still have a lot of work to make sure that you're right. Vincent Ferguson: Right. Exactly. Now, Mike, I run a nonprofit organization for children, right? A health organization, but can kids use the Kemtai program? Mike Telem: Yes. Technically, at least from a certain age Kemtai picks up the body just as well and kids can use it. It hasn't been our focus right now, just because it's important to be a little more sensitive with things that you provide kids, but we love helping these types of causes. We want more kids to be active and keep their health and get good habits from a young age. I was actually not aware that you have something like that so I would love to learn more. We would love to provide access somehow to your audience so they'll be able to work out with Kemtai free of charge, of course, and enjoy home fitness. Vincent Ferguson: Great, we're looking to do some stuff for the children, because all the kids are home now and childhood obesity is a major issue. That's what we're trying to combat. I will send you some information through Margie about what we do and this way, perhaps we can work together on helping children to become more healthy. Mike Telem: That would be wonderful. Vincent Ferguson: Now, where do you see Kemtai in the next five years? Mike Telem: I think we will make a lot of progress on the technology on additional ways of adapting the workouts to your goals and to your performance, making it more effective, but also working on making it more fun. Adding more ways of really bringing to life the different trainers and the different styles. Supporting more types or categories of workouts, whether it's Pilates and yoga already, but later on, maybe some shadowboxing and some other types. A lot of people have asked us, can we help their golf swing? Mike Telem: Again, technologically, it's definitely possible, but every different category takes some attention. We're hoping to cover more and more of the ... Martial arts is something that's close to heart for me obviously. I would love to train karate via the application. Again, I don't see it replacing going to the dojo and working out, but it can definitely help and increase your proficiency in those categories Vincent Ferguson: I can see that as well. Kemtai is definitely a game changer. I'll stand by that. Mike Telem: I appreciate that. Vincent Ferguson: How can my listeners learn more about Kemtai? Mike Telem: The best thing would be to go to app.kemtai.com. That's A-P-P.K-E-M-T-A-I. com and try it out. There is a sample workout. Everybody can try, see what it feels like. It's a very easy workout. You can do it in your jeans. The whole idea is to get a feel for Kemtai and then decide whether you want to try it out. There's a money-back guarantee. It's very, very easy. It's a lot of fun. Just go to app.kemtai.com or www.kemtai.com and give it a try. Vincent Ferguson: Excellent. Excellent. Can we follow you on social media? Mike Telem: Yes. You can follow Kemtai virtual fitness on Instagram. We have a Kemtai user group on Facebook. You can join and follow either one of those. Get information from us and updates, and also connect with peers that are following up and working out with Kemtai. Vincent Ferguson: Excellent. Mike Telem, on behalf of Body Sculpt of New York and Six Weeks to Fitness, I truly want to thank you for coming on my show today. Mike Telem: I appreciate. It was a pleasure. I love talking about my job and I love talking about fitness and it's been great talking to you. I appreciate you having me.

Kathryn Kelly is the founder and CEO of Taste Buzz Food Tours, a Las Vegas-based food tour company, providing guests with an exclusive local insider's perspective on the absolute best places to eat in the city. Guests can choose between two three-hour walking tour options, the Las Vegas strip option, and an evening option in downtown Las Vegas. Taste Buzz Food Tour guests are treated to five different foodie restaurants, where they can enjoy a mind-blowing sampling of one to four of the venues most popularized must-have dishes. Kathryn Kelly is also a fitness competitor, and she took first place in the Team USA 2020 Junior Masters Fitness competition and is now currently training for Miss Olympia. Vincent Ferguson: Before we discuss your amazing company, Taste Buzz Food Tours, let's talk a little about Kathryn Kelly's early years. Where did you grow up and what was your childhood like? Kathryn Kelly: Las Vegas is my home. I was born here. Born and raised in Las Vegas. I did spend one year of my childhood in the Philippines because my mom is Filipino. So we came back here again. I would have to say that my childhood is probably not like most other children because I grew up in Las Vegas, I did spend a lot of time in the hotels and the casinos running around, playing in the arcades. And then as well, the city isn't like most other cities, it's definitely unique on its own. Vincent Ferguson: I've been to Vegas and I can't wait to go back. Now, were you involved with fitness at all when you were a child? Kathryn Kelly: I wouldn't say professionally or anything like that. Just like other kids, I enjoyed running around and playing around. This was a little bit different than I guess the way kids grow up now. I think a lot of children play video games and use their cell phones a lot more than I did when I was growing up. I have two brothers and we were very much out for the... We would run around the streets, we would climb walls, we would climb trees. We were always playing catch and shooting hoops. So I was always active and into fitness without actually playing sports or going to the gym or anything like that. Vincent Ferguson: That's interesting because even though you were not involved in any structured fitness activity, you still got into the fitness world. So how did you become interested in a fitness competition? Kathryn Kelly: Well, I was always active as a kid.  It was probably when I was in high school or college when I started actually doing classes. So I started getting really into yoga and I started going to this gym. And when I was about 18 years old, I started working at the juice bar inside the LVAC here, which is our local gym. And part of working for the juice bar, I got to use the facility as often as I wanted. So I got to go to any of the classes. I got to use the workout room. I got to use the steam room and the pool, which was really exciting for me because I had never had access to that before. So I started working out. I didn't really know what I was doing, but I would just be in there and using the machines and figuring things out myself. Kathryn Kelly: Ever since then, I just continued going to the gym. So after that, I subscribed to a membership at the gym. Actually, I'm still a member of LVAC today and that's where I train and work out. And I just love it. I love working out. I love bodybuilding and my passion for bodybuilding has grown throughout the years. So in the beginning, I was saying that it was more of just like go to the gym and do whatever I deemed fit for the day. It was in the last few years, I've really taken on this passion to where, or interest in how bodybuilding changes the way your body looks and how you can manipulate the shape of your body, and I find that very interesting. Vincent Ferguson: You went ahead and participated in a competition. Did someone encourage you to take part in that show? Kathryn Kelly: Yes. Let's see, it's been about five years now, I went to a different gym, the same gym, but there are five locations here in Las Vegas. So I started going to a different one because I had moved. And one of the trainers was like, "You have a great body to do the bikini competitions." She was telling me about, it took me a little bit to decide whether or not I wanted to do it. And so I said, "You know what? I think I'm going to." One day I was at the gym and I saw this girl and I was never really into really muscular look for a female. I liked more of that soft, feminine look. But once I was at the gym and I saw this girl and she was muscular, but yet she was still feminine and I thought she was gorgeous. Kathryn Kelly: So I told the coach, I said, "Yes. Okay, let's do it." So she trained me for a fitness competition and actually, I hated it. Vincent Ferguson: Really? You hated it. Kathryn Kelly: Yeah, I did. I hated the entire process. It was interesting, but I didn't like the entire process. I was starving. I don't think I was at the right place mentally. I was at the gym every day and I was still doing it, but I didn't enjoy the process. And I think a big part as well was the food. I didn't really understand the food concept of it, what I was supposed to be doing. And at this time, while I was training, one of the other coaches at the gym, he approached me and he's like, "What are you doing?" And I was explaining to him that I'm entering in this bikini competition and he was interested and he started talking to me and he let me do my own thing. Kathryn Kelly: And after the competition which I didn't do very well in, he was like, "Let me start training you." And for years I was like, "No, it's not my thing." I really didn't like it. And we've become really good friends. My coach is Jerry Anderson, so he's actually a 17 time Mister All Natural Universe title winner, and he's been training since 2001, really. So I look up to him and he took me under his wings and in the past year, I told him, "Okay, let's do this again." And he trained me and I have a new mental approach towards the competitions and fitness and bodybuilding in general. And the process is much more pleasant. I actually really enjoyed every step of the way. And a lot of it has to do with the food since that's such a big part of your life. And I took first for the Miss Bikini Diva National Team USA for Junior Championship. Vincent Ferguson: So what's the next step, Miss Olympia? Kathryn Kelly: Well, there's, yes, there's the Olympia, which will be here in Las Vegas as well. This is the natural competition and I will be entering into the amateur division. Vincent Ferguson: What's the date on that? Do you know? Kathryn Kelly: That is November 12th through the 15th. They haven't set the actual date for my competition, exactly. But it'll be one of those days. Vincent Ferguson: Still Miss Olympia. That's a big deal. You know what I mean? Kathryn Kelly: Yeah. I'm really excited to do this. Yeah. Vincent Ferguson: You learned about the training aspect of it. And you also know now about the nutrition aspect of it, which is also a pretty big deal, right? Kathryn Kelly: Yeah. They actually say that the food when you're training is probably like 60 to 70% of your body and the fitness aspect of it. Vincent Ferguson: And that's why it's so interesting that you started a food business. So that's what we want to talk about. As you said, nutrition is very important. Do you follow a strict nutrition plan as you prepare for the show? Kathryn Kelly: Yes. I do have a strict nutrition plan for the show. Correct. And I think, one of the reasons why I'm able to follow it so strictly, and I don't have these urges to cheat, is because my diet plan is built around the things that I enjoy to eat. So I know when people are asking me about the competition, they're like, the first thing that they say and this must be widely recognized is that if you're doing a competition, you're just eating chicken breasts and broccoli, because that's what everybody says. "Oh, so you're just eating chicken and broccoli, chicken and broccoli." And I have to tell you, I'm not the biggest fan of steamed broccoli and just plain chicken breasts. I probably wouldn't do very well if that's what I was told to eat. So my trainer gave me a lot of room to be able to manipulate my diet by following certain rules, and I created meal plans for myself where I actually enjoy the food. Vincent Ferguson: So that has got to be the key to be able to still enjoy yourself, enjoy the foods you eat as you prepare for the show. Correct? Kathryn Kelly: I believe so. Yeah. It's definitely, it's a mental thing and it's about balance. And if you're not enjoying the process, it's going to be very, very hard to be able to succeed. Vincent Ferguson: Now, let's talk a little bit about your business, the Taste Buzz Food Tours, which is awesome. I read about it. It’s amazing. Kathryn Kelly: Thank you. Vincent Ferguson: How long has the company been around and where did the concept come from? Kathryn Kelly: So we started doing food tours back in 2016 and the concept started because I really wanted to show off my city, which is Las Vegas, to visitors. So I love to travel and when I travel, I want to see, and I want to do, and I want to go where all the locals go. I don't love “let me just do sightseeing and let me do all these activities.” I love a more local approach. And I know that when people come to Las Vegas, it's a little bit harder to get that because this is a big city and you're overstimulated with lights and shows and nightclubs. And there's just so much activity. And if you don't know somebody that lives here, it's going to be hard to get that "Where can I really go? Am I getting ripped off?" Like, "Everything is so expensive." One of those kinds of vacations. Kathryn Kelly: I wanted people to really appreciate Las Vegas and see the charm that I get to see. So since food is my passion, I decided to show it off in a way that I would really enjoy. And luckily it came at a time when the foodie realm was starting to become really popular and people are exploring different food options. And at a time too, when Las Vegas started changing from a really big chain restaurant city to more of these local holes in the wall, chef-driven restaurants. Vincent Ferguson: That's interesting because all the time, the many times I've been there; I didn't know anything about that. It was all about going to the big shows, visiting the hotels, all the excitement that comes with it. If I would've known there was something like the Taste Buzz Food Tours, I would have definitely taken advantage of that. But prior to starting your company, did you have any experience working in the restaurant and hospitality industry? Kathryn Kelly: Yes I did. So I'm going to go way back and I'm going to say that, it's always been a dream of mine to own my own cafe or a little restaurant. I remember when I was really young, before I could even start working as a teenager, I would watch these TV shows and I would see the small-town girl and she was always tomboyish, but cute and she was always a server. It just always looked like a really fun job to me. And so for some reason, I always wanted to be a server in a restaurant. That was my dream when I was a teenager. I was like; I was going to be a server. And I started off as a hostess and then I became a food runner. This was back in the day when you had to have experience working in the food and beverage industry here. Kathryn Kelly: So I made my way up and then I became a food server. Then when I became a food server, I was like, "You know what? I want to be a bartender." And then I became a bartender. And then I was like, "You know what? I love bartending, but I think I want to do something different." "I'm going to show people around." And then I became a food tour guide for Taste Buzz Food Tours. I created the concept and it's been great. It really worked out. Vincent Ferguson: The response has been great so far then? Kathryn Kelly: Yes. As you were saying earlier, a lot of people come to Las Vegas and they're looking like, "Okay, I'm in Vegas. I have to do this big... I'm going to do the shows. I'm going to do the nightclubs. I'm going to do the pools." And that's all great. I definitely think you should come to Las Vegas, experience that because as a city, I think we're the best place for that. You cannot get this kind of excitement anywhere else in the world. And we have some of the most beautiful hotels and nightclubs that you'll ever see and you have that aspect of the city, but it's also really, really cool to see a different side of the city. In a city that's so big and grand that you can have this small-town feel to it as well, where everybody knows everybody and you walk around and people are like, "Hey, hi Kathy, how you doing?" And, "Hi, welcome to our restaurant." People really enjoy that. Vincent Ferguson: It’s a very intimate type of an environment. Kathryn Kelly: Exactly. Vincent Ferguson: Are there other food tour businesses going on right now in Vegas? Kathryn Kelly: With the pandemic, I think a lot of places have had to shut down. So I'm not really sure because everybody's kind of reopening and navigating the reopening on their own accord. But we started up right away, as soon as the city reopened. And we were ready to show off our restaurants and help build up the support again, because they really needed it. Vincent Ferguson: Oh, definitely. But how has this current pandemic affected your business? Kathryn Kelly: Well, restaurants were closed, so we completely shut down. And then the city reopened and business is slower than usual, but I think, in a way it's been good because I've had time to do some restructuring and reorganization, but at the same time, people are coming to Las Vegas and they cannot do the shows and a lot of other tour companies, like let's say Grand Canyon or whatever, they're not running as often. People are having to look to do other activities. And I think, just by searching what to do in Las Vegas, we're coming up and people are like, "What is that?" And we're getting a lot of guests who've never done food tours before, and just trying to experience something different. They go on our tour and they're like, "Wow, I'm so glad that we were able to find you and try something different." Kathryn Kelly: So it's been good. I think we're going to have a lot more guests and followers for the future years. Vincent Ferguson: Oh yeah. It sounds like it. And also, it's a good time to market and promote your business too. Kathryn Kelly: Oh, for sure. For sure. I love the fact that we're working with a lot of the smaller restaurants and that we're able to promote and help them out at a time like this because we have a very strong food and beverage industry here and it's sad to see a lot of places having to close down because of the situation. And so it's nice to be like, "Let me introduce this restaurant to my guests." And my guests, they'll come back; they'll tell their friends about it. So the next time they come back to Las Vegas, they can say, "Try out this restaurant. We had a really good time on Taste Buzz Food Tours." It's promoting and marketing those restaurants as well. Vincent Ferguson: Excellent. Now I've been on many tours, but never a food tour. So explain what we can expect to see and do while on a tour. Kathryn Kelly: Yeah. Okay. Well, next time you come to Las Vegas, you're going to have to come check us out. Vincent Ferguson: Yeah. I promise. Kathryn Kelly: We do a little bit of everything. So I think what makes our food tours very unique is not only do we get to try the local side of Las Vegas, but we get to try the variety of it as well. You'll do something at a hole in the wall. You might do a food truck. We might stop by a coffee shop or a brewery, but you'll also do a nice trendy restaurant all in one tour. And you get to try those signature items. So you really get to see what makes that restaurant special through a local's eyes. You might be able to meet a chef. We're very close with the people that we work with and the restaurants that we work with. So if the chef is on duty, he might come out and say hi, and we could take souvenir photos for you to remember. Kathryn Kelly: We do some sightseeing as well. So the routes are walking tours, so you get to see the most out of the city, but we'll walk through some of the top attractions and we'll do some fun facts about the attraction, take more photos and some history. Vincent Ferguson: Wow, you said it's a walking tour. So you get some exercise in. Kathryn Kelly: You get exercise, you get food, you get sightseeing, and you get a little bit of everything. It's a really great concept. Vincent Ferguson: Goodness. That is awesome. Now, how much do the tours cost? Are they expensive? Kathryn Kelly: I think they're very reasonably priced. Our downtown food tour is $95 per person. And our Las Vegas strip food tour is $99 per person. So for under a hundred dollars, you get a three hour experience, which includes sightseeing, history and a full meal. Vincent Ferguson: How many people can you accommodate on each tour? Kathryn Kelly: We do small group tours, so usually there are 12 on a daily basis, but right now with the COVID restrictions it's reduced to 10, just so that people feel a little bit more safe. Vincent Ferguson: Oh, I see. Yeah. It's very limited right now. Right? Kathryn Kelly: Yeah. So there are a lot of restrictions still here in the city. So we're trying to please everybody. Vincent Ferguson: Yes. It's been challenging, but I'm sure we're going to get through this, you know? Kathryn Kelly: Yeah. We will, we will in time. We just need a little bit more time for people to feel safe. And we got to do the right thing and prevent the spread and, eventually, we'll get through, we'll get through this difficult time. Vincent Ferguson: Most definitely. We'll be looking back on this and saying, "Remember when?" Kathryn Kelly: I know, right? Remember that crazy year? Vincent Ferguson: Exactly, exactly. The key is to keep going, stay focused and we'll get through it. We always do. And we always will. Kathryn Kelly: Yes. Vincent Ferguson: How long are the tours? How much time does it take? Kathryn Kelly: They are three hours long. So from the time we meet to the time we say goodbye, everything's about three hours long, which is a perfect time for an experience. You get that intimate feeling with your tour guide and you get to eat for three hours long, a little bit of walking here and there. And then, after the tour, you get to go on and explore more things in Las Vegas. Vincent Ferguson: I love it. How far in advance do you recommend customers’ book a food tour? Kathryn Kelly: I would say as soon as you know you're coming to Las Vegas and you've decided, "I'm going to take the food tour." Because, since our groups are small, especially right now, they're only up to eight people, they book out.  So definitely you want to get your tickets as soon as possible. Vincent Ferguson: Yeah, this is great! Sounds like it would be a lot of fun to bring a family; your friends, to go out there and make it happen. That sounds to me like a winner. Kathryn Kelly: Yes. Thank you. Thank you. Yeah. It's a really nice experience really, for everybody. And we've made it for all ages. So you could bring your family, you could bring your kids. It's a great date night. It's great for bachelorettes. It's great for wedding parties. It's great for friend’s night out. It really is a fun, wholesome activity. Vincent Ferguson: But how do you balance getting ready for a show and running your business? Kathryn Kelly: I won't eat on the food tours while I am getting ready for the competitions. And it is a mental thing. So I made my decision. I'm going to do the competition and you just have to stay focused. And it is hard because I have to meet with new restaurants or I'll be out at an event and there's all this amazing food coming out, and people are asking you to "Please eat," and I'm like, "I cannot. Not this time, but I'll be back." Kathryn Kelly: It's only, however long you diet for, so the last competition I dieted for 13 weeks, which is a typical amount of time for a diet, but it's stricter and stricter as the competition goes, so you just have to stay focused. And then I know as well, it's only for this amount of time and then afterwards I can go out and I can enjoy all these restaurants and all of this food once again. Vincent Ferguson: Oh yeah. After it's over, it's on. Kathryn Kelly: Exactly. It's time to celebrate. Vincent Ferguson: There you go. Exactly, exactly. But if you can say anything else to my listeners, what would it be about your business? Kathryn Kelly: I would say, just do it, it's just so much fun. You get to go out, get to meet great people; you get to experience something that only a small group of people get to experience. And it's fun for everyone. You get to try great food; you get to exercise at the same time. Life's all about balance. So while you're here in Las Vegas, you want to be able to enjoy as much as you can. Vincent Ferguson: Most definitely. So how can we find out more about Taste Buzz Food Tours and you? Kathryn Kelly: So visit our website, www.tastebuzzvegas.com and you'll have all the information, all the fun photos for our tours. You can also visit on Facebook and Instagram @tastebuzzfoodtours. And if you wanted to look me up a little bit more, I do have a personal Instagram, it's K_to_the_athy.

Katherine Amato and Natasa Billeci are the Founders of the Katan Klinic, an integrative skin revision and anti-aging sanctuary, where all treatment programs are uniquely tailored to each patient’s needs. Together, they have over 20 years of combined experience in the field of Aesthetic Medicine. Their experiences led them to recognize that aging well was more about developing completely customized regimens for each client and not relying on beauty trends and cookie-cutter treatments. Katan Klinic’s mission is to rebuild beauty from the inside out using a sustainable long-term regimen that keeps the skin evolving and aging gracefully. Vincent Ferguson : Before we discuss the Katan Klinic, let's talk a little about the both of you. Where were you born and raised and where did your interest in health come from? Katherine Amato: I'm born and raised in Long Island, New York and I have been here ever since. My interest in skincare really started from a young age, definitely with my mom, just her always being into taking care of herself, skin, going to get facials. It really just stemmed from following her, going with her to her little facial appointments. It really just ended up being something that I really felt deeply about. Natasa Billeci: I too am a native New Yorker, born and raised. I'm actually first-generation American born. I am a child of immigrant parents that came here in the early 70s. And very early on in life, I was exposed to the beauty and wellness space through my mom, much like with Katherine, but my mom had her own hair salon. And so I grew up around beauty and wellness. Later on in life, I had some of my own health issues that created a much deeper interest in how do we take a more integrative and whole-person approach without having to dip into pharmaceuticals, but doing things a bit more naturally. So that's really where my passion for health started was really through my personal journey with my own issues. Vincent Ferguson : Wow. Very nice. Now, how did the two of you meet? Katherine Amato: We both worked for a short time together in a skincare clinic and we forged a relationship and that's really how it happened. And then we went our own ways for a little bit, and we reconnected about a year or two later. And that's how we both were like, let's do this together. Let's open up a place and start something new. Vincent Ferguson : Nice. How long have you guys been around? Natasa Billeci: We've been in business together as Katan Klinic for about two and a half years now. Vincent Ferguson : Two and a half years. But you have combined again, 20 years of experience though. Natasa Billeci: Yes, we do. Both Katherine and I have a very deeply rooted background in aesthetic medicine as well as dermatology. I am a nurse and my specialty is dermatology. Katherine is an aesthetician. We really brought together our skills, talents, and experiences to be able to give our clients and patients a very integrative and whole person approach to reviving their skin. Vincent Ferguson : In your bio, I read off how you are an integrative skin revision and anti-aging sanctuary. What does that mean? And what type of treatments do you provide at the Katan Klinic? Natasa Billeci: That's a great question Vince. Our approach and our philosophy to skin revision and general skin health are a bit different than what's customary in the industry. You're coming into our clinic and we're not looking at you as someone who just needs to get rid of their acne or someone who has pigmentation issues, but we're looking at you as a whole person. And the reason that we've taken this approach to reviving skin is because skin is influenced by everything else that's going on around us, so whether we're talking about your lifestyle choices, that means your nutrition. It means how much you move on a daily basis, what you eat and whether or not that's appropriate for your individual physiological needs. Natasa Billeci: We're looking at the skincare ingredients that you need and the dose of these skincare ingredients. It's a little more than just looking at your skin and saying, "hey, we're going to do a couple of fabulous treatments on you and your skin is going to be glowy and dewy for a couple of days." Our approach is really based on creating an individualized treatment program, as well as one that's going to carry you through your lifetime and allow you to age a lot better. Vincent Ferguson : You deal with each individual client separately based on their particular needs. Natasa Billeci: That's exactly right. The consultation is a really important portion of our visits. When you enter our clinic, we don't allow people to just book a facial or book a Botox treatment. You come into our practice and we spend about an hour or two, really getting to know who you are. And in that process, you're going to be sharing a lot about your medical history, your family history, your lifestyle, your sleeping patterns, and your eating patterns. And we bring all of this information together so that we can really build that customized plan for you. Katherine Amato: I think that what separates us so much from other places is when someone comes in, they sit down with both Natasa and I for the most part most of the time, and they're getting two different backgrounds of knowledge. Natasa is so rooted in the medical field and the health and wellness portion. I'm so much in the skincare with skincare ingredients and treatment that tandemly, when we're working together with a client they're leaving with so much education and knowledge before they even get a treatment. And I feel that that's so priceless and it's so important. And I think that's what really sets us apart from other clinics and kind of run it in mill med spas that just let you book your own treatment, go through a menu card and say, "Oh, I want this vitamin C facial or this filler today." We don't really allow you to tell us what you want, we tell you what you need. Vincent Ferguson : Now, who are your ideal clients? Natasa Billeci: Our ideal clients are those that understand the importance of really integrating skin health into their lifestyle. If we take a look at, especially, many women that are interested in caring for their skin, if they went into their skincare spend budget and looked at how much money is spent on different creams and serums and different tools and equipment, what they would end up seeing is that they're spending a lot of money on products that end up sort of sitting on their shelf. And they don't really cause an effect, right? We see a lot of skincare products that are promoted by celebrities or influencers, and they claim that it changed their skin forever. But the reality is, is that we're all unique individuals. Natasa Billeci: If you're able to honor the fact that you may not respond in the same way to a certain treatment or a skincare product or routine, that is where a clinic like ours will come into the mix. Our client is someone who's looking for a little bit more of a sophisticated and personalized experience. Someone who really understands that it's not just about creams, but it's about lifestyle as well. And they're willing to create a budget on an annual basis just to make sure that they're aging well and that they are achieving these individualized skin health goals. Vincent Ferguson : How important is nutrition to slowing down the aging process? Natasa Billeci: That's a great question, and it's probably a little bit beyond the scope of our conversation here, but it's sort of tapping into the general concept. When we think about nutrition, nutrition is going to drive our skin health in a lot of different ways. the skin is connected to the gut and that's one of the important connections that we see a lot of research on today. There's also a lot of research with regards to biomarkers, things like blood testing, saliva testing, looking at our cortisol levels, the changes in our hormone levels. And those are two of the really important factors that we know influence our skin health and the aging process. And a lot of those things can be mitigated through really good nutrition and personalized nutrition. Vincent Ferguson : And do you discuss nutrition with your clients? Natasa Billeci: Yes, we do. Both Katherine and I are certified health coaches as well. When we're going through the entire consultation process, we're talking a lot with the patient about their health habits and their nutrition as well. And we make recommendations that are going to be supporting their skin revision journey. Vincent Ferguson : Nice. But how do you determine what facial procedures are best for someone's skin? Katherine Amato: We have to discuss their budget. I think that's something that's really important when we're creating this program for a client, also, what their commitment is going to be. If someone is willing to come in two to three times a month for a micro current treatment or let's say, a cleaning every two to three weeks, that's also plays a big role in what treatment they're going to get. Also, what conditions they have. Also, if they're pregnant or if they're breastfeeding, so many different factors play into what treatment they're going to get. Someone that is not ready to stop being in the sun. Sun is such a big environmental factor for so many things such as sun damage, inflammatory hyperpigmentation. I really have to get a sense of their lifestyle before determining what the best treatment is for their skin. Vincent Ferguson : What type of equipment do you use in your practice? Natasa Billeci: We have a couple of different types of equipment that we rely on. Firstly, we very rarely rely on just eyeballing someone's skin. The first part of the process is using technology to allow us to really see the structure and function of the skin. We use a skin analysis device where the patient actually puts their head in this little unit and the unit changes different lights and what it does is it allows us to see things like pigmentation that hasn't come up to the surface just yet. It allows us to see areas of the skin that are maybe hyperactive with the sebaceous glands. It allows us to see a lot of the stuff that's going to come to the surface down the line. And so with that in mind, we take that information, all of the information that we gather from the health questionnaire, the skin questionnaire, and we bring that together to help guide that treatment routine and that regime. Again, it's going back to that very personalized approach to the person's program. Vincent Ferguson : Because I know, I've mentioned that you don't use just a cookie cutter approach. You're giving individualized support, attention, consultation to your clients. Do you have clients who stick with you for the long haul? Natasa Billeci: Yeah. And that's one of the big underlying variables in our practice. We are building a lifetime relationship and program for each of our clients. So we're going to age with you. We're going to take you through all of the processes of your life, whether it's menopause, whether it's a terrible divorce, whether it's the stress that was caused by something like COVID 19, we're always there for you, helping you modify and adjust so that you age in the best way that you possibly can. And when we look at what equipment we're going to use or what interventions we're going to use, they're also going to be based on your preferences. As a nurse and an injector, I have clients that come in that are maybe not interested in doing hyaluronic acids or fillers, so that's a client that I would take down a vampire facial route or someone that I would do something called platelet-rich plasma on. Each of these programs is going to be completely individualized to the client, allowing them to age in the best possible way that they can in a way that's appropriate to them. Vincent Ferguson : Well, aging is a very important issue as you know. We all get older, but we don't want to necessarily look old. Natasa Billeci: That's right. Katherine Amato: And I also think a lot of our equipment that we carry and the treatments we do, we really try to focus on increasing cellular health and just strengthening the structural integrity of the skin. I think that's what it comes down to. I think a lot of people forget about working on their actual skin and they focus so much on like, I hate to go off on a tangent, but like Instagram, like everyone's focusing on getting high cheekbones and bigger lips and the different shape of their face. I think it's really focusing on building, optimizing your skin health. And that's what we try to focus on the most first, at least primarily. And then from there, we kind of tweak whatever they want to enhance or make better. Natasa Billeci: And to your point, Vince, none of us like the fact that we're aging, but what we can do is have that target that when we're 40, we should look like we're 30 and when we're 50, we should look like we're 40. And that's a reasonable goal to have in terms of the aging process itself. And that's something that we help our clients achieve every day. Vincent Ferguson : Awesome. Because the skin is our largest organ, right? The largest organ in our body. Katherine Amato: Yes. Natasa Billeci: That's right. And it's very much impacted by all of the other organ systems in the body as well. A lot of times people look at the skin as, it's kind of hanging out on an island by itself, but it's really not. It's deeply influenced by everything that's going on within as well. There's a lot of communication there. Vincent Ferguson : Most definitely. And earlier you mentioned COVID-19 and I can't let this conversation go without asking you, has this pandemic affected their skin? The stress, the worry that's going on right now? Natasa Billeci: Absolutely. It goes back down to the fact that skin is not an island. And so now that we've officially reopened here in New York, it's been a huge challenge. We have a lot of our clients that due to the stress, their inflammatory factors were elevated so much in their skin that we're seeing them developing other conditions that they didn't have previously. Their skin is a lot more reactive. They're getting acne when they never had it before. There's a lot going on in terms of compromised skin health right now that has been a huge challenge. It's definitely impacted our clients significantly. And it's impacted us as a small business in the middle of one of the most highly populated cities in the world that was hit really hard by this pandemic. Vincent Ferguson : And that was my next question about how were you being impacted. And you just answered that. Amazing. I know you're located in New York, but actually where exactly in New York are you located? Katherine Amato: We're right in midtown on Fifth Avenue and 42nd Street, right in the heart. Vincent Ferguson : That's the heart, but the heart has been affected. Natasa Billeci: It has indeed. Katherine Amato: It has. Natasa Billeci: It's been a very, very challenging time period. We've also seen a change in a lot of our clients’ lifestyle. We have a lot of moms that are clients that are now at home and homeschooling their children, which has been impacting their ability to care for their skin. Coming in for regular treatments has become an issue. We have really shifted our approach and we are providing a lot of support to our clients through virtual conversations and consultations, just helping people stay centered and balanced, keeping them on their skincare routines, modifying their skincare routines, giving them a lot of nutritional recommendations as well. We're being a bit more agile and we're kind of shifting and pivoting a little bit as a business and as a brand. And we've definitely been focusing a lot more on the self-care and wellness element of things since COVID-19 started. Katherine Amato: Also, with clients during COVID, we've seen some common beauty mistakes that I feel we've seen very, very much has been them trying to overcompensate for not coming in and not coming in for their treatment. And they're kind of tending to their own skin and their own way and being their own aesthetician. And that's been a big issue because, like how Natasa said before, they're coming in and they're extending their issues and creating a cascade of just problems in their skin now. They're coming in now after months and months of missing their treatments. Katherine Amato: And some it's like, "Oh, my God, I saw you six months ago and your skin was amazing. We did so much work on it," and six months go by and it's like, we're back to square one. It's hard too. We're trying to just be their support and guide them the right way with everything. And at home, I feel like at-home tools has been a really big upcoming thing now, buying these self-care device and rollers and all these different devices that they can use at home. Trying to just really optimize as much as possible if they can't come in for their treatments. Natasa Billeci: And just providing education too to that point, because some of this equipment like, for example, we're big supporters of medical needling or dermal rolling, which helps to increase skin products penetration. And we've been finding that a lot of people because of this need for self-care buying inferior devices, they're not being trained on how to use the device and they're actually creating a lot more harm than good for their skin. We've been finding ourselves really emphasizing the educational element and talking about things that we don't even sell in the practice, but that we know are out there on the market and that people have been purchasing during this time period. Just teaching them actually how to use these devices safely and effectively. Vincent Ferguson : Would you say there's a lot of harmful products out there that if you don't know what you're doing, you can harm your skin? Katherine Amato: Oh, yeah. Natasa Billeci: Absolutely. Oh, Yeah. Katherine Amato: Very much so. I have clients all the time telling me, "Oh, I'm..." They go into Sephora, they go into these beauty stores and they kind of self-prescribe themselves and they rely on maybe the retail people to sell them stuff that may not be right for their skin. And it's getting to a point where it's like, I have clients come in, I just had a few clients last week, she's like, "I don't even know what skin type I have. What skin do I have?" And it's so important because educating is so crucial before you go and start prescribing yourself stuff. You have to know what you have, what you're trying to achieve, what you're trying to correct. And I think self-prescribing is a huge downfall when it comes to going out there and just stocking off your own skin pantry and buying all of these different products. Katherine Amato: Clients tend to also, they purchase a lot of stuff that just exfoliates their skin. They have a cleanser that has acid in it. They have a night cream that has acid. They have a scrub that has these little mini, micro beads in it. You're just exfoliating, exfoliating and when they come in, we have to work on kind of bringing their moisture and acid mantle back into play and their skin is so compromised over time. It's definitely a big beauty mistake. Vincent Ferguson : When you train, when you consult with your clients virtually, is there a difference in costs from them having to see you in the clinic? Natasa Billeci: Typically, it really depends on what they're looking to discuss. If we're doing a full consultation, normally it'll be at about a 75% price difference. It'll be 75% of the normal cost of in-office. If we're doing something that's just focused on skin and nutrition. If we're doing a more comprehensive consultation that will require them sending in photos, and they're looking to do more advanced medical treatments, such as injectables or platelet-rich plasma or vampire facials, then that's going to be typically around the same cost as in-person. And if they are coming in for treatments, there will be a subsequent consultation when they come into the office where we take photos and we really do a full on hands-on assessment. Vincent Ferguson : Very nice. But what recommendations would you have for anyone who's listening to this podcast and just want to know how to take care of their skin. What recommendations would you give them? Katherine Amato: I would definitely say simple, impactful routine. Something that is going to cause some sort of instant, not really an instant gratification, but something that's impactful such as we have our core four products at Katan and it's definitely consists of a vitamin A serum, sunscreen, a skin supplement like a facial oil or an essential fatty acid supplement and then a great cleanser. And I think those four are really going to cause an impactful routine in the skin. Natasa Billeci: And also from another nutritional aspect of some of the new research coming out on the hydrolyzed collagen supplements is really positive. For anyone that's really looking to help heal their skin from within, especially now, I think that a really good hydrolyzed collagen supplement would be excellent to add into their routines. And most people are really deficient in B vitamins and vitamin D, so those would be the two supplements that I would definitely bring into the mix. Of course, especially with vitamin B and any fat-soluble vitamins, you do want to make sure that you're working with a health care provider to make sure that you're taking the appropriate dosage, but these are things that you can absolutely do at home. And those two things will allow you to support your skin health from within. Natasa Billeci: Additionally, sleep is one of the biggest issues when it comes to skin health in particular, so getting those seven to nine hours of sleep every night, and if you can't do that, make sure to give yourself some a lot of time for catch up sleep, whether that's on the weekends, whether it's sleeping in a little bit during the week. A lot of current research on sleep deprivation shows us that it accelerates the aging process. We want to make sure that we're doing everything we can on our own to help us age very gracefully and helpfully. Vincent Ferguson : Hmm. Very good. Excellent advice. Now, how can my listeners find out more about the Katan Klinic? Natasa Billeci: They can visit us on our website at www.katanklinic.com or they can email us directly at [email protected]. And Katherine and I are very much engaged in getting clients set up with the consultation process, even if you want to have a quick introductory call, just to get an idea of whether or not we're the right fit for you. We're happy to do an intro call complimentary for 15 to 20 minutes with anyone that calls and references your podcast. Vincent Ferguson : Nice. Can we follow you on social media? Katherine Amato: Absolutely. @Katan Klinic. Vincent Ferguson : That's on Instagram and Twitter? Natasa Billeci: Instagram, and Facebook right now. Twitter will be down the pike and we're working on Pinterest as well. But right now we're on Instagram and Facebook. Vincent Ferguson : Nice. Excellent. I really appreciate this interview. Do you have any final words for my listeners. You said a lot. Katherine Amato: Always wash your face at night and change your pillow case every week for anyone that's suffering from maybe some acne. Drink lots of water every day. I know it's a very kind of a cliché tip, but hydrate, hydrate, hydrate so important. Natasa Billeci: And eat your greens, get your sleep and make sure that you incorporate some form of movement into your everyday routine. Whether that's getting up and taking a walk for 10 minutes, doing jumping jacks in place, whatever your fancy is, just make sure that you move your body.

Ron Laikind is the CEO and inventor of the Extreme Mist Personal Cooling System (PCS) and Extreme Mist Portable Sanitizing System (PSS). He has hiked the globe from the Sahara to the Gobi Desert in Mongolia, Siberia, Turkey, the Himalayas, India, Pakistan, Thailand, Vietnam, South America, Argentina, Chile, Mexico, and more. In other words, he is a world traveler and the author of "Drifting Through the Sands of Time: A Saharan Adventure." Being the world traveler that you are, Ron, where are you right now during this interview? I am in Scottsdale, Arizona, and at the Extreme Mist headquarters at the office. Were you born and raised in Scottsdale? I wasn't, but I lived here for a better part of my life. As a kid, I was raised in Tucson and then moved away and then came back over 30 years ago to Scottsdale and landed here in Scottsdale with thirty years under my belt. Where did your desire to travel the world and seek adventure come from? It started as a little kid in Tucson going out to the old Adobe forts that were melting away out in the desert sun and the little bit of rain over the eons looking for arrowheads and artifacts from that era. Then I got into gold mining as a young guy and started dredging up in Northern California. I've always kind of had that desire, so it was just natural for me always to be outdoors, and it just continued throughout my adult life and turned into Trekking the globe. What was your greatest takeaway from hiking all over the globe? Well, for one, it was very difficult to get anyone to go with me on these trips. For most people to be able to take off from their families, their job or school, or whatever it is throughout the decades is difficult. At one point, I was a student too and still was taking off and doing these things on my downtime, but it's difficult to get someone to go with you. It's nice to go by yourself because you're not encumbered by someone else, but at the same time, if I can talk someone foolish enough to go with me, then I end up seeing more, and it enhances the trip even more. There are pluses and minuses to both of those ways, so to answer your question, it's just something that gets into your blood, and you just really got to get out and do these things. If you're into it, just do it. How were the people you met on your journey hiking across the globe? People are people, no matter where you go. People always wonder when I go into areas like Pakistan and some of the Middle East places, how dangerous it is. Of course, if I go to downtown Phoenix at night, it can be dangerous too, so you have to be wise, but most people that you meet don't discuss politics. The government and people are totally different. I've had some of my best experiences in what we call enemy territories where the people could not have been nicer to me and more accommodating, so people are just lovely no matter where you go for the most part. In addition to being a hiker, you're also into extreme sports. What type of sports are you into? They come and go all the time, whether it's white water rafting or skydiving. I'm not much of an organized sports guy because I tend to do a lot of things alone. I tend not to join in the marathons and things. I do my own trail running. I think I'm just used to going out on these trips by myself that I just end up doing things on my own. We know the importance of hydration when working out, but what was your "Aha" moment that inspired you to create the Extreme Mist Personal Cooling System and explain to my listeners how it works? Sure. When I first did this, I went to the hardware store and bought a bunch of parts, and I got a Camelback, which is a hydration system and I installed a pump system into the back, and I shared the reservoir by wiring it off from the drink hose, so I had the drink hose coming over one shoulder, and over the other shoulder I had a smaller quarter inch hose with a Mist nozzle on the end and it ended at my chest and points out directly in front of me so whenever I walk, run, cycle, I always move into a nice, cold Cloud. So that was my intent and the aha moment to design that was in the Sahara trip I did, and that was on a thousand-mile Journey. I left out of Mali in Africa, and I took with me a Camelier, who owned the camels, so I rented the camels and him and then I found a kid in Timbuktu in Mali, who spoke a little bit of English and talked him into going. After about a week and a half and maybe a couple of hundred miles into this trip, my Camelier, who spoke no English, every day at around 11 or 12 o'clock, we have to take our saddle blankets and drape them over us like a little tent, a little lean-to and just sit there for 3 to 4 hours and wait for the sun to go by; the most boring miserable thing you could ever do, and part of the way into this, all of our water was boiling hot because it was kept in inner tubes that we get from the wells that we have to go to every 3 or 4 days. If we miss a well, we would die. So luckily, he knew where the wells were, we only got lost a few times, but we would scoop the water out of these wells with our buckets tied to a camel and haul it up and fill up these inner tubes. They were black and absorbed all of the heat, so not only was it blistering hot, but your water was just short of boiling as well, and he showed me a trick, a thousand-year-old Bedouin trick where you take a bowl of water, indent the sand, put it in the sand, tilt it towards any Breeze and towards the sun outside of my shadow from my little lean-to and within about 15 minutes due to the evaporation process, what was left behind was almost ice-cold water, and that was my aha moment. I will never forget that first sip of cold water going down, which changed the whole journey. I know about mist systems because in Scottsdale and many other places in the south areas, we have misters all over the place, from commercial shopping centers to our own backyards, and it's nothing new to me, but then I thought about the evaporation, the cold, and I thought how about we put this into a hydration system so you have a two-in-one drinking and misting system and that's how the aha moment came to me. I understand that there was another Aha moment in your life during this current pandemic, which created the Extreme Mist Portable Sanitizing System (PSS). Explain how that came about? Well, that's the mother of invention story right there because my gym, as I mentioned earlier in the interview, is in my parking lot about 50 feet away from my office. I went into the gym to work out, and they were having a meeting, and I know all of them because I work in the same Center. So I said what's going on, and they said, "we're going to shut down." This was before the mandatory shutdowns came to the country when COVID had just started up, and I said, really, you're going to shut down now, and they said: "Yeah, people aren't secure in the fact that we are sanitizing and disinfecting the gym properly." They always have the squirt bottles at all the stations as everybody knows with the disinfectant that you're supposed to do it yourself when you leave a station, but they also have to do their job too, and they said people weren't confident, so everyone was dropping out; so I said you know what, before you make that decision give me 10 minutes, I walked back to the office. My system is a delivery system no matter what fluid I put into it, so I took off the drink hose, and I extended the chest-like mist nozzle hose down to arm's length and walked back over. I took the chemicals that they use for disinfecting and put it into a two-liter bag (which is made for runners), gave it to the manager (it's the most comfortable sanitizing backpack in the world because it's a natural runners vest style), and he put that on, walked around the gym started sanitizing on full speed which really itemized the solution which made it last three to four times longer than his squirt bottle. Everyone broke out in applause, and they went ahead and kept the gym open for a couple more weeks until the mandatory shutdown came. It's not my passion, but we just decided to give some away to some of the COVID centers. We sent some out to Elmhurst Hospital, which was in the news constantly at ground zero in New York and a couple of the other hospitals and some locally, then some of the sanitizing companies saw it and the next thing I knew, 3000 units later within the last five months we've been selling those systems as well, and we've added some accessories. We are selling the system to everybody. Some people use it for home use, but it's a pretty robust system for that, but people buy them for the house. I have people that buy them when they do have to travel, and they take it with them to the hotels and things to spray them down, so it's an easy, convenient tetherless system. You're not tethered to anything, and you just put in whatever of the two thousand different chemicals that are out there into the system, and you've got an instant COVID killer, hopefully. Are these products affordable for the average consumer? Yes, they are. The sanitizing system is under $300.00, and most of the good systems on the market start at $700 to many thousands of dollars for the commercial systems, and our drinking and misting systems are under a couple of hundred dollars. How can we find out more about the Extreme Mist Portable Sanitizing System and Sanitizing System? You can find out more information on my website at www.extrememist.com for the misting and drinking systems, which we call the PCS (Personal Cooling System), and for our Portable Sanitizing System (PSS) at www.portablesanitizingsystem.com. This was a fascinating interview with an extraordinary inventor. Please listen to the podcast to hear the full story.

Liz Grantham is the founder of TheOptimal.me, an extensive online collection of proprietary Integrated Movement Routines (IMRs) and wellness content developed specifically for people 50 plus who want to make life easier, feel younger, stay active and live with less pain. The Integrated Movement Routines are based on functional movements and take a whole-body, timeless, and natural approach to improve mobility, stability, flexibility, balance, and strength. Liz has more than 30 years of experience in marketing and advertising, providing innovative, integrated, thoughtful solutions for global clients such as Visa, Shell, and Sony Mobile, working on projects including the Olympics. Before we discuss your App, TheOptimal.me, let's talk about you, Liz; where were you born, and what was young Liz's childhood like growing up? I was born in a small town in South Africa called Port Elizabeth. I had a fabulous childhood. It was very long ago. I grew up in the days of analog. A telephone was a luxury almost, so a television only arrived when I was in school. We would watch the television at the neighbors' home; not everybody had them. I grew up and went off to Boarding school and ended up working in marketing and advertising as a young person. So Your Career Path was in Advertising Prior to Starting TheOptimal.me Fitness Program? I worked in advertising for over 30 years and had my own Agency for more than 20 and what's been wonderful is that during my career, I've really been able to work on some fantastic, big Sports sponsorship properties and worked on Olympic games. I worked on Rugby World Cups and Football World Cups, so I had a keen interest in sports and sports development. We are currently working on women in sports on a fantastic program for one of our clients that involves women in sports, so sports have always been something that's been a part of my career, but it wasn't always part of my personal reaching and my life. Was there an Aha moment that inspired you to get into the fitness space? Absolutely, I'm sure Vincent, that you know many stories like mine; I work in advertising, where it is a high-pressure, high-stress career. I do a lot of running around but really just hard work, the clock is ticking all the time, and one of my health advisors said to me that they were concerned that I was going to suffer from adrenal fatigue and as you might know, if adrenal fatigue goes too far and you have adrenal burnout, it's not really something you can fix, and one of the solutions that were put in front of me was that I needed to include exercise in my daily life and I was like I hate exercise, and I'm really not going to be doing that. So they said, well, you have a choice to make, so I did quite an amount of research. I'm a real follower and believer in functional medicine and thankfully found a real functional medicine practitioner, and they started talking to me about finding a different way of exercising, not just running on a treadmill or doing weight circuits. I can't concentrate long enough; I get quite bored. I think our bodies get so full of stress and tension. I use to live on Ibuprofen every afternoon just to get through the day with the headaches and sore neck. I found a fantastic trainer, and well, I took the plunge. I actually heard about him. I heard that what he did was quite different, and I went into a class one Friday evening with massive trepidation into this class that was full of people who all knew each other and were chatting. It was really quite scary almost, and the people were young and old. Anyway, I did this class, and 15 minutes later, I could not believe how my body felt. In 15 minutes, I felt like a completely different human being, and I then started doing three classes a week, and that literally changed my whole life in terms of how my body felt and how I was able to get through my day. People started asking me, what were you doing, what's going on with you, you're in a much better mood, you're full of chirp, you're not moaning and groaning all the time, and I honestly put it down to movement, so it was a really startling change for me, and I have been kind of a disciple ever since. So much so, I started a whole business around it. What Can Someone Expect to Experience When Trying TheOptimal.me App? Our vision was to build out a platform where people of midlife, whether that's 45 or 50, 55, 60 or 65, can find a solution that is tailor-made for our stage in life because I think as you get into midlife, our objectives in terms of our bodies and wellness often change. We're keener on being fit for purpose, in terms of Aging well, really being active in order to do the things we want to do, then looking beautiful. I think for many people, that is really a shift from when you were in your 20s or thirties where how you look is often more important than how you feel. So what they will find are our integrated movement routines, our wonderful trainer, whose name is Jennie. He is a highly qualified physical education teacher. He is an accredited trainer. He is really a master in the body and in movement. He actually turned 60 early this year. He is extraordinary. He's always been a dancer and a gymnast. He never suffered any injuries because he believes we should move our body the way we were designed to move, because while our world might have changed, how we move is still the same whether we were cavemen, hunter-gatherer and unfortunately in our daily lives now, what do we do now, our environment and our world is created for efficiency and our time and convenience, not for us to move like we use to. So, our integrated movement routines are all about moving in movement patterns, some of which are very familiar. There are movement patterns to really optimize our ability to be aligned, to be strong, to have good posture, to be able to twist and turn and not be afraid of injury really because we are strong and stable and able to do that. We have hundreds of workouts on our site, and they are all exclusive, and we approached everything we've done not to be flashy but to really give an experience that somebody in midlife whose eyes maybe were not as good as they were in their 30s. We've focused on the fact that it's not about being fancy and modern. Even our music, we get all of our music tracks composed and commissioned so that even the music experience is joyful and fun and not necessarily hard on the ears. We worked really hard to provide something that works for our age group. It's not competitive. It's very progressive. You start where you start and move along. What you really want to do is get everyone moving. We also have fantastic nutritional information and health information and all specific to midlife and beyond because our bodies go through all sorts of changes, and we don't produce the same enzymes and amino acids. We need to look at things differently as we age, and we don't need to put all of our ailments down to old age. There are other things that can be quickly resolved. How long are the exercise routines? We recommend you do the routines at least 15 minutes per day, but you will find 5-minute routines, 15-minute routines, and 30 minutes and there are a beginner and intermediate classes on the site. I think it's difficult to find an excuse not to do 5 minutes or even 15 minutes of movement in a day. Why is Functional Fitness Important as we age? Well, think about it; if you are not able to do the 7 or 8 basic functional movements, you know, you squat, lunge, reach, push, pull, you walk. For instance, when you sit down, you're going into a squat, and when you stand up out of your squat, you need to do that to get out of your chair, and if you can't do that, you're going to need someone to help you do those type of things. If you just think about balance as we get older, what people don't know is that you start losing your balance in your 20s. It's not something that goes pop when you get to midlife. I think 1 in 4 people over the age of 55 ends up in the emergency room from a fall. If you're not working on your balance regularly, chances are you're going to roll your ankle; you're going to tumble at some point and trip on the stairs. If you're taking care of yourself, it doesn't have to be that way. Where do you see TheOptimal.me in the Next 5 Years? I have big plans, Vincent. I am excited about talking to our age group because I think that this is a program that's built by mid-lifers for mid-lifers. Simone, our consulting physiotherapist, she's also about to turn 60, Jennie's 60, I'm 53, the guy who composes our music is in his 50s. We are not pretending to know something that we don't. We really understand because we live it. We live this midlife time, and we're all excited about life. We want to be healthy, travel, and able to see the world, and if COVID has taught my friends and me one thing, it's how we took getting on a plane and going off somewhere exciting, inspirational, and beautiful for granted. We didn't think twice that we wouldn't be able to travel a couple of times a year, so I think we all want to be ready for when we can and when it's safe for us to get out there when we can. We will be looking at a regenerated planet because I think this might be one of the upsides of COVID. We've given our planet a bit of a rest. It's been amazing. In South Africa, we have an amazing wildlife and bush life, and when we were in major lockdown, we couldn't do that anymore and often a lot of it was very expensive so we would have a lot of international travelers who go to our wildlife parks and when they lifted some of our restrictions, and we were allowed to cross state boundaries again, all of those beautiful places kind of needed people to visit so that they could keep going and the animals have come out to play, it was quite a remarkable thing. Everyone who came back from Safari is like; we've never seen so many animals, we've never seen animals like this before. I think maybe that's going to be the whole world for us. The animals and the planet will be excited to see us all again, so we need to be ready. How can we find out more about Liz Grantham and TheOptimal.me? Well, they can go along to our website at www.theoptimal.me and they can go and have a look around and get a taste of what we do. We have a 30-day free pass. They can take the time to really make sure they like the program, and if they enjoy it and want to commit, they can access all of our articles and written content, they can access it without having to buy a subscription. So there is a lot for them to see and find at TheOptimal.me. I think there is something there for everybody.

Rachele Jaegers is the Founder and CEO of VFit Studio, a fresh approach to online, group fitness. She is passionate about functional fitness training and teaching people how to use their bodies in the safest way possible. At VFit Studio, Rachele has pioneered and trailblazed a virtual gym format that weaves together effective live workouts, a positive community, and accessibility to help people from all walks of life reach their fullest potential. A Bay Area Native, Rachele moved with her husband to the Eastern Sierras to enjoy a more active life in the great outdoors. She is the mother of 3 and has received certifications through NAFC in Personal Training, Group Fitness, and Nutrition Coaching, as well as a certification in Level 2 will Power Method. Rachele lives her life by her favorite quote, "Exercise Because You Love Yourself, Not Because You Hate Yourself." 5 years before the pandemic hit, Rachele has been offering workout classes on Zoom. Many now call her the creator of the Quarantine Workout. Before we discuss VFit Studio, let's discuss your personal journey into health. Where and when did your interest in fitness and health begin? I would say I'm like many; I grew up very active in playing sports. I like the structure of being part of a team. I was very competitive with tennis and track. I went on to college, where I became a little bit more sedentary, and when you don't have sports in your life, you lose some of that structure and accountability. I was active. I called myself a weekend warrior. I would go on hikes, walk and do a lot of fun stuff around the campus but fast forward into adulthood. When I went on to my career, I found myself starting to sit at a desk 8, 9 hours a day and get out on the weekends or on a lunch break here and there, but I just wasn't feeling healthy, I wasn't feeling the peak of fitness, and when I really got into fitness it was after we moved to the eastern Sierras. As you mentioned earlier, my husband and I were trying to build a family and it wasn't happening, it was really, really a tough time for me emotionally and physically, trying to get pregnant, and I started to actually hate my body and just dislike it, talk very negatively and one day I had a friend from work say to me, you know what, let's go join a gym. It will help us feel healthy and empowered and you know, I never looked back. The first day we walked into the gym together, we just started on the elliptical machine, and we really had no idea what we were doing. I was not an active gym person. I was definitely more a sports or outdoors person. That was day one, and I look back because that truly transformed who I was. I started to learn to love my body and what it could do for me, and when I honored it and worked on it and put the effort and time on where it can take me, my journey went on from there. We got off of the elliptical machines and took some group fitness classes and just got hooked on the group fitness classes and boot camp classes and just got hooked on the group fitness aspect of being around other people and the energy and your coach calling your name and friends that you know were going to be there with you, and that's the end of the story basically. I just went on and got certified myself, which was the scariest thing I ever did. I'm a Business Major with a degree in Accounting. I think I was close to 30 years old when I got my first certification, which now feels very young, but at the time, it seemed pretty old in the fitness world. I'm so thankful, though, because with age comes wisdom, and now 3 kids later and a business. I'll never forget that very first class I taught. This is where I was meant to be. This is my passion in life, it's a gift, and it truly is an honor to be able to teach fitness and share my love and passion for fitness. It's one of the best gifts in the world. I began my group fitness journey probably about 9-10 years ago. My oldest daughter is now 7½, so even before I was pregnant with her, I started teaching at the gym. I started VFit Studio 5 years ago. In fact, this month, October is the 5-year anniversary of VFit Studio, which has now grown into this amazing team and community. My journey into fitness was 9 years ago, but VFit Studio, 5 years, but before that to really date myself, I started doing one on one personal training through Skype with clients, and that's what led me to realize that this virtual platform really does work, and there are some Merits to working out live online with people, so I started Skype training when my daughter was born, that was one of the ways I was trying to kind of get out of my desk job and more into the mom fitness Balancing Act. What inspired you to focus on virtual home fitness training? Like I mentioned, once I found that aspect of group fitness and a community, accountability and motivation, it changed who I was. It changed my relationship with myself and, therefore, my relationship with my family and everybody that I came into contact with. After I had my daughter, I went back to my full-time office job to manage teaching at the gym, still something that I loved and fed my soul. Being a mom and working, there just wasn't enough hours in the day to do it all; something had to give. So I said to myself that there has got to be a way to pursue what I love and still be a mom. I was so grateful to finally have my daughter, who we have been trying for so long to have. Somebody approached me back when a lot of the multi-level marketing started and wanted to know if I would be interested in being an online coach; I didn't realize she wanted me to sell shakes or something for their company, and that got my wheels turning. I'm an entrepreneur at heart, and that's where my business side comes from. I said, wait, I can coach people online with fitness. So I gave myself a goal, put together a package if I have x amount of clients, I can leave my job. It gave me motivation. I gave myself a timeline, and in about 2 months, I worked it all out. I was waking up 5, 6 in the morning to train clients, then feed the baby and go to work. My husband had started a business and had a good foundation, so that gave me a little bit of wiggle room to take a little leap of faith. When I got to that x amount of clients, it was really from referrals, I started working with one person, and they said it was amazing. They would tell their friends, so it didn't take that long to build to that point, and my husband always said, you love group fitness, you have to figure out a way to do this on a bigger level, but at that time, I didn't know about Zoom. This was Skype. Luckily from day one, 30 minutes was only what I did with my clients. It was the magic number, especially when you're online, it's like it's only 30 minutes, you can't talk yourself out of it and we just really got to work and just started tugging away, and they became your friends fast forward, VFit Studio started when I was with my second of three children, one 7, 5½ and 2. I started VFit Studio when my son was 6 months old, so I had a 2½-year-old and a 6-month-old when I started the group fitness side of VFit Studio. That was crazy, but the more you're challenged, the more you grow. Has Your business grown during the pandemic? When COVID first hit in March, that second or third week, my partner and I (Maria) got together and said we're in this position, and we have been training for a year, and we have this opportunity to help and to serve others right now whose world got taken away from them so abruptly, so we literally overnight doubled our schedule and brought on a couple of other trainers whose gyms have been closed down and who have worked with us in the past. We added a bunch of kids programming, cooking, drawing, and we literally went from 65 classes a week to I think at the peak of that month that we opened up to the world, a hundred and thirty classes. It was like starting the business over, but it tested every system we have built from customer service to capacity to, can we still make this a personal experience, because that's what VFit is, a community, we can see you, and you can see us. It passed the test, and from there, we picked up probably about 150 new members that month, which was incredible, but like anything, it ebbs and flows, and then you hit June and Zoom fatigue. No one wanted to look at a Zoom screen. June was something I never seen in the 5 years since starting VFit and was the flip side of people being fatigued by having everything online and not wanting to look at a screen. We had to go back and get creative and discuss what our core values are and how do we keep everyone motivated. This isn't just a meeting you're logging into or something that you need to prepare for, so yeah, it was crazy, it was a big blur, it was a little like starting the business over in a sense, but we're out here now, it's October, I think we've grown in a way that aligns with our values. We're not this huge Peloton, multi-million dollar company. We've built everything from the ground up. How Important is Functional Fitness in Everyday Life? Functional fitness should be at the top of everybody's priority list when you are training because whether you're an athlete, and we have athletes, marathon runners or you're on team grandma, we like to call them, or you're just getting off the couch after 20 years, we are all training for life, to enjoy this life that we have to be functionally fit so that if you want to climb that mountain or if you want to paddleboard across the lakes or if you want to kiss your grandkids pick up your groceries, actually get out of a dangerous situation, you want to train your body and your mind to work together, and that's what we call functionally fit. We actually capitalize on the FUN because it also has to be fun. We built a four-part functional fitness plan that is around 4 key areas, the first being cardio, and HIIT, which is high-intensity interval training, the second quadrant is strength training, the next two I found that most people are missing are balance and mobility, and the fourth, stretching and recovery, so we look at this as a four-part quadrant. This is all live 30-minute classes that you're logging into and taking with the trainer. Who Are VFit’s Ideal Clients? Our ideal clients are those who are willing to spend the time and energy, and that doesn't need to be hours a day, but truly believe they are worth taking care of and that they have this one body to live and this one life to live and they want to get the most out of it. We have the most amazing members like I said, every age, every walk of life, every season of life, and you know for any fitness level; you need to want it for yourself. As much as every trainer, I have wants every single person to be healthy and strong and fit, and we hope one day everyone finds that. You have to want it the most for yourself. As long as you can get yourself logged in and dressed, we'll take it from there and motivate you, encourage you and cheer you on, but you have to be at that point where you're willing to say I'm worth it. Are Your VFit Classes Affordable for the Average Person? Yes. Most of our clients (90%) are on an unlimited class pass, so each month, they are on an automatic monthly payment. It comes out to less than a couple of dollars per day for unlimited classes. They have the support of our trainers, and we do different add-on programs like those nutritional coaching. So my value is that we have this unlimited membership that most people can buy for an incredible value for unlimited classes, trainer support, a team, and then we offer a handful of add-on programs if you'd like to take your experience further or dive in deeper into different programs like the Reset. We have a fun game going on right now that involves a 21 Day fitness challenge. We just started a mindset coaching group, so we have these options if you would like to take this journey further, but our membership is worth its weight in gold for what we offer. We believe fitness should be for all. With group fitness, we can afford to have the prices a little lower because we can fit more people in my classes as opposed to one-on-one training where you're going to be paying a little bit more, and from that first day, I said try a free week. There are no strings attached to test it out and then decide if this is the right choice, the right fit for them. You are a wife, a mother to 3 children, and a business owner; how do you manage all three very demanding responsibilities? All of those are so important to me. You can love everything you do and still get burnt out at times. You don't have to balance everything because then you're just giving a little bit to everything, so I try to swing the pendulum when I'm working, work, be present and do that when I'm with my kids, I'm Mommy. Right now, because of COVID what I need to work the most on is the life category because, with everything that happens sometimes parenting right now, you're trading shifts, trading meetings. My husband has his own business too, so it's kind of like tag you have the kids, I have the kids, so I think it changes season to season. I am so blessed; these are probably the three best dream jobs I could ever have. I love working, I love having a business, that is a part of who I am, and my family knows that about me, and so they have to keep me in check sometimes, but they know that that also fills me to be the best version of myself because I love what I do. How Can We Learn More About You and VFit Studio? The free week trial is always available. You can get that on our website at thevfitstudio.com, and you can read a little bit more about our studio, you can see the schedule pop-up subscriptions, read about my trainer team, and learn a little bit more about the program. We throw a lot on social media as well as a lot of fun fitness challenges and little workouts on Instagram and Facebook at thevfitstudio. This is a condensed transcript of the interview.  You can listen to the interview in its entirety at www.6weekstofitness.com.

Naomi Rotstein is a personal trainer, podcast host, and business coach, as well as the founder of 1FitFuture, her signature 12-week program that helps women ditch the diet culture mindset, food obsession, and calorie counting with individualized coaching and group support. She is also the host of the 1FitFoodie podcast, where she facilitates conversations with other leaders around the struggles and triumphs of the entrepreneurial journey. Over the past 12 years, Naomi has worked with hundreds of clients to help them heal their relationships with food, feel confident in their bodies, shed fat, and ditch diets for good. A former fitness competitor, who has experienced her own disordered relationship with food and body image, leading to some major health scares, Naomi knows all too well the vicious cycle of bingeing and restricting over-exercising cycle, and how overwhelming and all-consuming that can be. Naomi holds a BS in Exercise Science with a minor in Nutrition from Ithaca College. She is a Certified Health Coach through the Institute for Integrative Nutrition and has a Precision Nutrition Level I Certification. Naomi, where did you grow up, and what was your childhood like? I grew up right outside of Boston in a town called Newton, Massachusetts. My childhood, I don't want to say it was pretty normal, but I have two wonderful parents, I also have an older brother who I was very close with, and I'm still very close with. He also lives currently outside of Boston, I see him often with his kids and wife and my parents are also close by. So, a pretty tight-knit family always encouraged us to work hard, be independent, and no matter what we wanted to do in life, just to go all-in, really. They always stressed the importance of education so going to college was not really an option, not that I didn't want to go. It was kind of like the ultimate goal after graduating from high school. I had a wonderful upbringing; it was there that I really got my love for living an active lifestyle through my parents. When did you become interested in fitness? I've been active as a child. I played soccer and softball in middle school and then in high school. I played field hockey, and while I loved field hockey, I really didn't fall in love with any other Spring sport, and I still wanted to be active, so I actually started going to Gold's gym with my mom, a super hard-bodied gym at the age of 15 and I fell in love with just being in that atmosphere. I loved strength training; I just kind of followed my mom around. I took some classes, I became friends with the trainers, and it was like a really no-frills bare-bones gym, but I just loved hanging out there; it was kind of my calling, and I started to see at a very early age the effects of exercise and how my body transformed and how I gained so much confidence. I would have to say that my junior and senior years in high school is when my true love for fitness and learning more about it started, like why is it that we can lose body fat by not running all the time and we can lift weights, really diving deeper into exercise science. When I applied to colleges, I looked for colleges that had some sort of exercise science program because I knew I wanted to go into that field. I see you are a certified health coach through Integrative Nutrition and you have a Precision Nutrition Level 1 Certification. Why is nutrition important? I think nutrition is the key to healing all sorts of ailments. When you go to the doctor these days, and you say I have a headache and they say here's a prescription for a pill or I have acid reflux, here's a prescription, but really what I learned through the Institute for Integrative Nutrition and I knew this before but it was really ingrained, is that nutrition can truly heal you from the inside out and there is a time and place for medication, of course, but choosing certain foods and nutrients and herbs and spices and teas and tonics and all that …. nutrition is so powerful and there are so many ways to utilize it. You had a disordered relationship with food and body image, leading to some major health scares. Please explain this disordered relationship with food and how it affected your health? When I was 25, I got immersed in the world of fitness competition. For those who don't know, for women, you put on a bikini, and you get all tan. It's essentially a fitness beauty pageant. I'm sure most people listening have seen pictures. It was when I was at Gold's Gym that I got exposed to this world because there was a trainer there who would coach women to compete so I always looked in at the studio, and these women had these heels on and bikinis. I said in my head, one day, I want to do that, and that looked amazing, and so when I was 25, I was actually in a really not so great relationship at the time, and that relationship prompted me to do something for myself. So, I signed up for a show, and there was no turning back at that time. I signed up for Cathy Savage Fitness, I thought I was going to do one show, and I continued to do six shows over the course of four years. I even became a coach for the team and so I got really, really immersed in this world. At first, my body completely transformed, but it was really the validation I was getting from the outside world, let's say, that really kept me going. I was getting compliments from men and women. I was pretty much terrified of gaining an ounce of fat. I tried to maintain my on-stage body year-round and which for those who have competed is not ideal and is not sustainable, so I did everything I could to just maintain the way I looked, so as you can imagine I had a disordered relationship with food, I had a lot of food anxiety in situations where I was not in control. It affected my social life, it affected my family life, so that's kind of the disordered part and I knew at the end of the day I was not going to do this forever and at the age of 26, I actually suffered from a perforated peptic ulcer. Perforated means it burst through my intestine. I had emergency surgery and it was there that it was my kind of Ah-Ha moment, when I realized I needed to get my stuff together and begin this journey of just getting to a better place mentally healing my relationship with food and my body. What are your views on fad diets and Why Don't they work for most people? We can do another podcast on this topic, Vincent, but I will keep it short. Essentially fad diets are exactly what they say. They are fads. The diet industry is a billion-dollar or more industry, and these days it's super hard because every influencer is being paid to Market some detox tea or waist trainer or quick fix or what have you, and at the end of the day diets are not sustainable. They force you to follow food rules. Any sort of food protocol where you're following a set of rules is not going to be sustainable for life because if you go outside of those rules, you're going to have anxiety and it's going to force you to go down the slippery slope and by that I mean if you're told you can never eat chocolate chip cookies and then you have two chocolate chip cookies, two things are going to happen, you're going to have a lot of guilt around that and that's not going to be great for your mindset, or you're going to say screw it and eat the entire bag of chocolate chips then you're going to feel guilty, you're going to want to wake up and detox, you're going to want to over exercise and it's a vicious cycle that too many women I have seen get caught up in, myself included. What is Naomi Rotstein's Exercise Philosophy? I am a big fan of strength training, especially since most of my clients are women. I do work with some men one on one, but the men never have any problems with strength training, that's why they work with me (laughter). It's more the women who need some tough love and a little convincing. Some of my female clients actually love lifting heavy and love how it feels. My philosophy with my clients is strength training, a minimum of 3 days a week. That is a sweet spot for most people who work full time and have a life and a couple of days of cardiovascular and could be an activity that you enjoy whether that is a spin class or bodyweight HIIT workout or kickboxing or a run and then one day of something a little bit more mindful like yoga or a karate class or a long walk and then absolutely a minimum of one day completely off from exercise to rest and recover and continue to rest because your body cannot work overtime if you're not letting it rest. It will constantly be inflamed in a state of stress. How do you Motivate Your Clients to Want to Work Out? That's an interesting question. I am going to say that my ideal client is already motivated. In my Instagram bio it states that I help motivated women and I also do train men, lose body fat. I want to work with a motivated group of people, so my ideal client and because I work on my own, I have firsthand pick on who I do work with, so my roster of clients right now, they don't need a ton of motivation to show up and do the work. They might not like some of the exercises I give them to do, but most of my clients want to work out. They just are craving that structure. They are craving some accountability. I help them create workouts for their goals. I help them with their weekly workout schedule, provide accountability and support. My clients are the best! Do you train your clients in person at a gym or virtually? As we are recording this during COVID, I would say that most of my clients are virtual. I pivoted in mid-March when this pandemic hit. I contacted my clients to say that I am going to continue working and what time works for you? We will keep your time, etc., and I just pivoted all of my business virtual. There are a couple of clients I am seeing in person but previous to COVID I worked in boutique studios, I do not work in a big box gym anymore. You do not need a gym membership at the gym that I train, you just come to work out with me, I rent the space, and that's that. I am also training a couple of clients in the gyms of their apartment building. How has this COVID-19 pandemic affected your business? I'm going to say that my business has skyrocketed, and I also think that's due to a lot of gyms being closed. I get personal training inquiries almost every week. As we are recording this interview, I am not taking on any new clients. Although this always changes, my personal training schedule/roster is full. I am also pivoting my business a little bit, getting into business coaching for personal trainers. I am currently working with a business coach, so I'm bringing another leg to my business. So, I think that COVID for me at least, has been a really big blessing in disguise to access and to also really tap into some other passions that I have and one of which is helping other trainers with their business digitally and that is the next endeavor that I am working on. Honestly, it's been great for my business. It's also forced me to slow down a little bit and not run around the city like a chicken with its head cut off. If you're a trainer, you know what that feels like. You have a 12-week program called 1FITFUTURE, where did the name come from and what does it mean? I started my blog 1 Fit Foodie in 2009 and started my brand's name and everyone started recognizing me and calling me 1 Fit Foodie. I just picked it one day and fell into it. Different legs of my business are called…I used that 1 Fit so and so. I just created a workout program called 1FitBod. In my ID bio if you click the link "About Me", it says 1FitFoodie, so when I created this program, I was still trying to keep it on-brand. You want it to be catchy, you want it to be memorable, so 1FitFuture, that's where the name came from and I'm really proud of that name. What can clients expect to receive from joining your program? 1FitFuture is my signature program. It's a 90-day course, and I work with motivated, driven, incredible women, all who have a common goal, they really want to stop wasting their time, energy and money and see results. It's a hybrid coaching program, it's built to teach and guide women through a 4, and I actually added a 5th module call the Quarantine Edition, so it actually has 5 modules. It's 12 weeks; it's a hands-on course with group accountability with individual live support. There are zoom calls every week; I have some amazing guest coaches. There is a 24/7 Facebook group for the women and me to connect and talk all day long, and the course is online. You can go at your own pace. It also includes a three-month strength training program, meal prep guides. There are lessons that range in everything from nutrition to binge and restrict cycles to self-sabotage to more mindset to workout recovery. There is a 25 recipe e-book, so there is a lot of content in this course and the women go through it together. And to your question as to what they can expect, at the end of the day I want the women who enroll in this course, to have a better relationship with food. We do not count calories; we do not use the scale. It's all intuitive eating principles. I want them to have confidence in their food choices. I want them to never be tempted to do another fad diet again because that has gotten them nowhere and because of that, most of them don't lose body fat. This is not a guaranteed weight loss course, though. I'm not guaranteeing anyone is going to lose 10 pounds. That said, most of the women who show up and do the work 100% do lose weight. They lose weight because they do the work of getting out of the diet mindset. Do You Have Any Success Stories on your Website? Of course. There are tons of testimonials. There are testimonial videos. I have hundreds, literally hundreds. Can Anyone Start Your Program at Any time? Because I am the coach of the program, I actually run this 3 or 4 times per year. I coach it 100%. It's not the kind of thing where you buy it, and you go through it with no guidance. You are doing it with the other women. Right now I am in the 4th round of it. There are 16 women enrolled. This course will go until around Thanksgiving, and then I will kick off a new class in January. Women can sign up months in advance because they are not locked in that spot. There is never a time you can't fill out the application, chat, and lock in your spot. What advice would you give someone who is concerned about their health during the upcoming fall and winter months? I would say the most important thing to me is sleep. Making sure you get adequate sleep is going to set you up for a solid foundation to keep your cortisol levels in check, keep your adrenals in check, not have anxiety and be productive during the day and it's so critical for your health, so I think sleep is number one. Try not looking at your phone before bedtime, keeping your room cool, and then finding ways to move your body and it doesn't have to be some hour-long crazy Cross Fit hip style workout, it could be a 30-minute walk, it could be a 20-minute yoga flow. Find ways to move your body every day, so you're not sitting at a desk all day and feeling cooped up and be sure to get a wide range of nutrients in your diet, so if you're used to always eating zucchini for your vegetables, put a new food item in your cart, try new foods. How Can We find out more about Naomi Rotstein and 1FitFuture? You can visit my website at www.naomirotstein.com, and on Instagram you can always shoot me a DM. I am super approachable and would love to hear from you. It's naomi.rotstein.

Tamika Harden is a personal trainer, life coach, owner of Body By Tamika, and a coronavirus survivor.  Growing up in South Jamaica, Queens, Tamika was no stranger to the harsh realities of inner-city violence and drug abuse.  She credits her loving mother for her strength and perseverance to overcome many of the hardships she faced growing up.  Tamika’s humble beginnings motivated her to strive for excellence, even at a young age.  Her own battles with childhood obesity and overcoming it have set the stage for her own platform of inspiring and helping others to transform and uplift their lives, mind, and body. When did you know you had the virus and what were the symptoms? “It started in March; it was right before the lockdown had occurred for the pandemic.  I woke up preparing for work, and I just felt lethargic and tiredness that I never felt before.  I’m used to hustling and bustling, servicing clients all day, morning, and night. Still, this tiredness felt different, so I began to cancel all of my morning clients, which is not like me and if I could just lay down and try to sweat this out or whatever I was feeling, so I rested, took off the weekend, tried to recoup using my regular techniques and tactics; exercise, rest, proper nutrition. I got my strength up, and by Monday, I was back to work, and by that Tuesday, I couldn’t get out of bed if I wanted to. I felt as if I got hit by a truck or something that just knocked me down.  I was fighting through that, taking over the counter meds, taking my vitamins, trying to juice on the days that I had enough strength to want to eat something.  I was fighting through it; I didn’t know what I had.  So, as the symptoms worsened and I wasn’t getting better, I said, let me call the CDC hotline because now I’m home in bed and watching the news and just not understanding what is happening.  I called the CDC, and at that time, I didn’t have all the symptoms. I’m telling them, I have a bad cough, it’s not going away. I was told I would get a call back in 48 hours to get tested.  That call came two weeks later.  This was at the height of the pandemic when we lacked preparedness.  There was a lack of medical supplies.  We saw that more in predominantly minority communities, so the help wasn’t there.  I never got the callback, my symptoms worsened, and then it was brought to my knowledge that somebody that I was with a few days prior had to be admitted to the hospital and have tested positive.” It was then that Tamika decided she had to get tested.  “I went to my local testing site, and I was denied access that day because they told me, I’m sorry, I understand your concerns, but you have to have an appointment.  I tried to call again, and at that time, the wait time was approximately six hours, so I explained to the attendant, and I’m just pleading with them that I need to get tested, and if it weren’t for me pleading and pretty much begging them to help me, that’s when he said, tomorrow morning there will be a trauma unit set up at a certain site and your chances of getting tested on this site is greater.  He couldn’t promise me that I would be tested, so I went back that next morning very early. I waited in line, and I was able to get tested and swabbed through a crack in my window.  The exposure is very limited and I was told that I would get a call back in a week if I tested positive, so I went on about my day, and that Friday I had gotten a call back stating that I have tested positive. This was already ten days in, and if my body wasn’t able to fight it, it could have been a lot worse because of the obstacles I had to go through just to get tested.” It took Tamika 2 weeks to get through the effects of the virus.  She then quarantined herself for about three weeks instead of the customary two weeks.  She focused on eating healthy, juicing, and exercise to help her get through the sickness.  Not only was Tamika exposed to the virus, but her children and nanny were exposed as well.  This whole ordeal has made Tamika more determined to focus on her health because she believes that it is because of her health that she was able to fight off the virus.  She is also determined to help others within her community. Being a trainer in top physical condition, Tamika shared that she was a little surprised that as a trainer, she would contract the virus.  She stated that “at the beginning stages of the pandemic we were told that only a certain group of people or ethnicity or health conditions would get the virus, but after I was able to dig a little deeper and understand what we were up against, I realized that this virus doesn’t discriminate and anybody could be infected. What advice would you give to someone who is worried about contracting the virus? “The advice I would give is to continue to wear your mask, continue to wash your hands regularly and practice social distancing, and just to be mindful because some of us think that it’s over, but we still have to take precautionary measures. We don’t want this thing to reach the level of emergency that it was before.  I think people just need to continue taking precautionary measures as we’ve been told, and I think now is the time to focus on immunity, focus on health, making realistic changes.  I’m not saying go all green or do 5 miles a day like you’re going into the army.” Coronavirus Pandemic and Body By Tamika The Coronavirus pandemic seriously impacted Tamika’s business, which she started 3 ½ years ago. Even though she feels like she is restarting her business, she is more determined to see it succeed.  Tamika believes that in adversity, there is an opportunity; you have to reposition yourself.  She transitioned her business so that she can serve her community virtually, and she advises other entrepreneurs to “find other ways to reposition your business and your talent because many of us have several talents.” What services does Body By Tamika provide? “I provide in-person training, one on one personal training, small group training, virtual classes. I also have a Medspa, where I offer body contouring services.  We consider that non-invasive weight loss services. I do laser lipo, slimming sculpting, and massages.  We also do aesthetic procedures also non-invasive that can help speed up the weight loss process.  I am also Life Coach Certified with an undergrad in Psychology.” Who Are Your Ideal Clients?“ “My ideal clients are women age group between the mid-20s to about 60, the working-class women juggling a career and children, the everyday women.  I have a lot of empty nesters whose children are off to college, and now they’re making time for themselves.  I service predominantly African American women, and they are all career-minded professional women who can afford services as to what I provide.” Where do you see Body By Tamika in the next 5 years? “A few locations. I want to take my business to different states for starters. I see a larger virtual community. I see all these things because they are more achievable for my business, and I’m more than capable of doing it, so now it’s just manpower and time. I see myself as a household name, and I’m just waiting for the day that all of it is showcased.” Tamika’s motto is: “If they don’t open the door, kick it down, I’m not promoting violence, but if you got to kick it off the hinges, kick it off the hinges, take what is meant to be yours and just stay diligent, stay on course and God will send you the people that you need in your life. They will start showing up. Just stay positive and not stop despite the obstacles ahead because there are going to be several, but each one you knockdown makes you stronger for the next one, so just stay positive." For more information on Tamika Harden, you can visit her website at www.bodybytamika, also Instagram: BodybyTamika and Facebook: BodybyTamika.

Eric Rice is the founder, CEO, and Chairman of Quanta (QuantaCBD.com). This company is using a new technology involving quantum mechanics that maximizes the bioenergy in natural products to help people. Their first product out is a CBD muscle rub, made 5x more effective by polarizing the CBD. Eric is also looking at other ways that organic matter can be optimized in areas including agriculture, vitamins, supplements, human cognition, anti-aging, food, and pharmaceuticals. Eric Rice is also a former professional baseball player. Eric Rice, the Early Years Eric Rice was born in Chicago and grew up in northwest Indiana, about 15 miles outside of Chicago. From the time Eric was five years old, he recalls being forced to play the shortstop position at baseball practice when he didn't even know what shortstop was. After a few minutes of fielding ground balls, Eric was hooked on the game and wanted to play baseball for the rest of his life. While playing baseball in college, Eric found himself in constant pain due to an injury he sustained during his sophomore year in high school. He injured his shoulder, which affected his ability to throw the ball. He didn't tell anyone about this injury, so for most of his career, he would take from 12 to 15 Ibuprofen so he could perform without feeling so much pain in his shoulder. The Birth of QUANTA While running a venture studio, Eric had a ton of people pitching their companies to him, one of which was a small cannabis company. Around this time, Eric's doctor told him that he could no longer continue taking Ibuprofen and that he needed to find another way to reduce the pain he was feeling in his body. Eric decided to try cannabis, and although the cannabis was helping, it wasn't helping nearly as much as the Ibuprofen. A friend of Eric's from the Army's Special Forces told him about a brilliant scientist who has done work with cancer, autoimmune disease, and HIV using various technologies. The doctor also was researching cannabinoids. It was then that Eric saw an opportunity to partner with the scientist and build a business, and that's how Quanta was born. Why is your Muscle Rub more Effective than other products? What Quanta is doing to Cannabinoids is what they are doing to hundreds of natural, medicinal compounds. Plants are alive just like humans, and we vibrate at 100% and so do plants, but once you remove plants from the earth, its technically dead, losing 50 to 75% of its energy and every moment that passes, that energy depletes down to 3 or 4 percent. What Quanta has been able to do is take that dead or dying plant matter and apply quantum mechanics or quantum physics into the biological entity. When you are alive, you have a nucleus with electrons rotating very fast and far from the nucleus, high energy. As you age and die, those electrons slow down, and they become closer to the nucleus. Quanta is using electromagnetic frequencies to communicate with the molecules and excite those electrons to push them back out from the nucleus and get them spinning faster. This process increases the anti-inflammatory properties by 572%, making the CBD Muscle Rub much more effective than any other competing product on the market. Why is Inflammation so Important? Inflammation is the basis for most pain, just like when you break a bone, it swells up, and you suffer from the pain. Inflammation is the stem root of almost every physical problem, including cancer and depression. Inflammation also plays a crucial role in aging. Aging occurs when inflammation is increasing in the body, and cells reproduce themselves at a slower rate. What other Products Besides the CBD Muscle Rub Are You working on? In the CBD space, we have a tincture we just put out. We have a vape product that we sell and is doing very well. We also made an anti-aging cream with and without CBD, which is phenomenal for your skin. Our target for the rest of this quarter is to focus in on the launch of our beauty products, so we're polarizing Vitamin A, Vitamin C, Vitamin D, retinol, and all of the common, expensive beauty treatments and creating face masks and Vitamin C serums and all types of beauty products and in the research department, we're putting together a portfolio of 12 natural products that should replace 12 commonly taken harmful medications from the pharmaceutical space launching around late 4th quarter, around Christmas. What has been the feedback from people who have used your products? Two or three days out of every work week, I get emotional during the day because we get between 5 and 10 testimonials that are either written, audio or video unsolicited, and about once a week, you will hear one that just opens your eyes to how a tiny little product could help someone's life in every capacity. A neighbor of mine, she has diabetes, and her toes were completely curled up, she couldn't walk or put on shoes. Her daughter came by and asked me for some of the rub and literally watched in a matter of minutes, her curled up toes just relaxed on the ground, and everyone in the room started crying. It was one of the most emotional things I ever experienced. Everyone calls our muscle rub the Windex because it has all these different usages. The most common is stiffness, joint pain, muscle pain. The most prevalent we see here in Los Angeles is recovery. There are a lot of active people working out really hard. Almost everyone says that their recovery time is quicker. They go to bed and wake up and feel like they never even worked out the day before. Other than that, arthritis is a huge thing for us; neuropathy. Almost all of our retail business is through medical professionals, hospitals and doctors and neuropathy, nerve centers. That seems to be a pain point for most people. We receive letters or videos from people expressing their joy that they can walk without pain, and these little things improve people's moods. We even had a reflexologist tell us that if you put the rub on your feet and your toes, it acts like a sleeping pill because the vibration in the ointment is actually going into your nervous system up through your feet and legs and relaxes your whole body. So we tried it out because I am a 20 year Ambien user to try to fall asleep. I haven't taken an Ambien since probably February, and I have been sleeping as well as I ever have just by putting muscle rub on my feet. Even with mosquito bites, you put the muscle rub on it, and the itching will stop in about two minutes, and the next day there are no bumps on the skin, so there are tons of different usages. Are Your Products Safe for Children To Use? Absolutely! We have youth hockey teams, my son's baseball team, everyone uses it when their arms get sore. There is no THC in the ingredients. All of the ingredients are 100% natural. Where do you see your company in the next five years? In a Utopian world, we will be working with all of the largest nutraceutical, pharmaceutical, and beauty companies in the world to help make better products as well as safer pharmaceuticals with fewer side effects using natural ingredients. That's really our focus and goal. How has the Current Pandemic affected your business? We actually just did the breakdown of that, and between the first and second quarters of this year, we only lost 1.8% in a market where the retail was down 85%, so we did really well. We didn't outperform the previous quarter, but we only lost $6,000 during the quarter in revenue, and a lot of that came from our ability to see the pandemic coming and shift from focusing from retail and doctors to online sales and partnerships for digital campaigns. I think this coming year will be great, but the pandemic has absolutely affected us. What do you say to someone who questions the cost of your muscle rub product compared to other topical muscle rub products like Bengay? We get that all the time. The weird thing is 40% of our business is repeat customers. We always explain it this way, the potency in our muscle rub, it's a $45.00 muscle rub, and we do have designs to drop that price now that we've grown, it has expensive high-end ingredients in it, but to get the same type of relief just with pain, because Bengay only works on pain, it doesn't do inflammation and is terrible for your skin, to get the same type of pain relief, you will have to buy 4 to 7 tubes of Bengay. According to a study we did, the average person who lives in chronic pain, have about a $500 per month pharmaceutical bill for chronic pain prescriptions and they spend approximately $264.00 per month for other alternatives to help with pain. We say instead of spending $264 on ten different things that don't work, you spend $45 on one that does, and not only do you have more relief, but you're also saving over $200 per month along with other supplements you're taking that's not working. What is Quanta's Philosophy? More than anything, we believe in a simple philosophy of taking quantum physics and all that confusing stuff so that our products will help you reduce pain and increase joy in your life. That's our whole premise to relieve pain, make you look good, feel good, so there is more joy in everyone's life. To find out more about Quanta or purchase products, visit www.buyquanta.com and use the coupon code "6weeks" and get 20% off all the Quanta products.

Shia Joyner is a Registered Yoga Teacher, Licensed Esthetician, Reiki Healer, and Culture Consultant. She is also the founder of Zen & Boujee, a luxury wellness shopping experience featuring brands focused on women and wellness. Shia Joyner's pursuit of empowerment for the "new now woman" has guided her through every incarnation of her career. Shia is an entrepreneur with a passion for coaching "women" to manifest their dreams by sharing simple and gentle ways that inspire them to love, heal, and nurture their bodies by being fully engaged in the power they embody. A fierce advocate of accessible wellness, Shia is also committed to giving back to her community by helping women in underserved areas overcome mental illness and support the needs of domestic violence survivors. Shia's goal is to inspire women to be fully engaged in the power they embody and coach them in manifesting their dreams. Shia Joyner, the early years Shia was born in Raleigh, North Carolina but grew up in Atlanta, Georgia. Shia considers herself a "product of the south." Her role model growing up was and still is her older sister. Shia got the entrepreneur bug from her father, who worked a traditional 9 to 5 and was an entrepreneur at heart. When she was five years old, Shia and her sister started their first business called "Potato Creation," where they would make things out of potatoes and sell them to her father's friends. Journey to Wellness Shia was never interested in working out or going to a gym until she moved to Harlem and decided to attend a Yoga class.  While there, she met the most amazing Yoga instructor. That experience inspired her to make changes in her life, which consisted of changing how she eats, drinking more water, and becoming more mindful and meditating. This experience was Shia's introduction to wellness. Yoga, Fitness, and Being a Domestic Violence Survivor It wasn't until this year (2020) that Shia Joyner has come to accept that she is a domestic violence survivor. She left that part of her life 13 years ago and wanted to put it behind her, but over time, she realized that part of the healing process is to understand what journey and struggle really are. Her journey with Yoga was initially for anxiety and depression, but after going through this journey, which included counseling, the underlying factor was that she is a domestic violence survivor. Yoga allowed her to grow and be the fullest version of herself. Red Flags of Domestic Abuse Shia believes that women must get to a place where they love themselves enough to leave a domestic violence situation. Shia believes that the following is a list of red flags of domestic abuse: A mate that cannot control their tone (speaking loud and argumentative); Lack of emotional discipline and self-control, which could lead to emotional, verbal, and physical abuse; Economic or financial abuse; withholding financial support so that you are dependent on them. Domestic Violence during the Pandemic The number of domestic violence cases has increased significantly during this current pandemic. Shia shared how stress and anger play a significant role in domestic violence, especially if a spouse loses his job and decides to take it out on the person closest to him. Zen and Boujee Shia created the name Zen and Boujee while on a Yoga retreat with her mentor in Nicaragua. She recalled just finishing her meditation and looking at a lagoon that was filled with water from a volcano that recently exploded, and the name Zen and Boujee just came to her. Zen and Boujee Giving Back Having lived through domestic violence and seeing what women are going through has pushed Shia even more towards her purpose with Zen and Boujee. Although Zen and Boujee make beauty and wellness products, the vehicle that gives her meaning is the social impact company she is developing in her Goddess Box, which focuses on self-love and is a subscription business model. 10% of the proceeds from every box sold are given to nonprofit charities helping victims get away from their abusers. Zen and Boujee are also partnering with a company called New Safe Start, which has started an amazing campaign that pledged "buy one, get one" where 10% of every box is being donated to New Safe Start to help women to understand how to break free from their abuser and establish themselves to have economic power and freedom. Shia believes that if you love yourself and are economically free, there is nothing you can't do. Shia received inspiration from actor Chadwick Boseman, who was silently suffering from colon cancer until his death at 43 but continued to walk in his purpose. If he could go through all that he endured and still walk in his purpose, Shia believes she can do it too. Her aim is not just to build a beauty and wellness company, but to help all women find a safe passage to healing from domestic abuse. All of Zen and Boujee's products are natural and organic. Shia continued to express how she does not want to build a beauty company that sells just cool products. Every product must help or heal someone. The products are plant-based and sourced ethically. Shia believes that plants are all your body needs when it comes to your skin and your gut. The Zen & Boujee products can be found online at www.zenandboujee.com. Touchless Beauty To allow the retail experience to come straight to the customers' home, Shia is launching Touchless Beauty. In this program, you take a skincare assessment on their site, and the company will send you the products for you to sample at home, and you can join them online for a Touchless Beauty product party. This pilot program will launch on October 1st, 2020.

Kelly Bryant is the creator and founder of Kelly Bryant Wellness. She is a Yoga instructor, Certified Personal Trainer (NASM-CPT), and a Pilate's instructor. Kelly is passionate about helping women through every stage of life, from prenatal to postmenopausal. Before quitting her job to travel the world in 2016, she worked at health & fitness startup, Noom, where she led content and community marketing efforts and soaked up everything she could learn about psychology and behavior change. Journey into Health Kelly grew up in Stuart, Florida. She was not an active child. She considered herself more of a book nerd than athletic. Rather than go outside and play, Kelly would go to the library and read books. She credits her being a nerd as the reason why she has been able to help people understand anatomy and the science of why they feel the way they feel. Kelly attended college in New York City, and after college, she landed a job in Marketing at Noom, a health and fitness startup company. Working at Noom is fine when you are in your 20s, recalled Kelly, "but it is a recipe for burn-out." The stress from working at Noom and the pain she felt in her back, neck, and shoulder from a previous injury she sustained when she broke her collar bone at 16, led her to try yoga. Yoga not only relieved the pain but gave her balance and calmed the nervous system, and helped her to relax. Expert in Prenatal and Postpartum Fitness As with most women who become experts in prenatal and postpartum fitness, Kelly had to figure it out herself. She went online to Google and researched "what are safe prenatal exercises", and to her surprise, the information she received on Google was not acceptable. Kelly then went back to studying and listening to doula podcasts, childbirth educators, and to people who are teaching the physiological aspect of childbirth. She studied information on the nervous system, anatomy, and breath, merging this information for herself first and then for her clients. Kelly's personal experience with pregnancy changed the way she approaches prenatal and postpartum fitness for her clients. "One of the mistakes pregnant people make is to assume that if they train hard when they're pregnant, that type of training will help them recover faster after pregnancy," stated Kelly. Kelly believes that is the opposite of what happens. Kelly approaches prenatal fitness with "building a foundation from the ground up so you can look at what you need to do to support the easiest birth possible because the easiest birth possible is what is going to help you recover the fastest." Kelly Bryant Wellness Classes Kelly trains some of her clients on a one on one basis, but most of her training is self-guided and guided digital programming for prenatal and postpartum. Kelly's postpartum training is usually done in small groups, which Kelly believes is vital, especially now during the pandemic, to provide support. COVID-19 and Kelly Bryant Wellness As of December 2019, most of Kelly's business was online, so when the pandemic hit, it did not affect her business. It has been a problem for people looking to purchase online equipment such as webcams and digital microphones. These items are either sold out or purchased at a much higher price due to price gouging. Kelly doesn't consider herself to be a "life-long trainer." Some of her prenatal clients will work with her for about 9 months during the pregnancy and then 3 to 9 months postpartum before going back to their usual training routine. She also has clients that will stay longer 3 to 9 months, participating in the online yoga and Pilate's program. Kelly believes that postpartum fitness is similar to aging, where you reach a certain age and potentially lost a lot of muscle, have aches and pains, and bad postural habits that create a lot of pain. Kelly's Unique Guarantee On Kelly Bryant's website (www.kellybryantwellness.com), she has the following guarantee: "You will feel better, stronger, and more pain-free after 2 months with me or your money back". Kelly stands by that guarantee and as of this writing, not one client has asked for their money back. Kelly must be doing something right!

DeBlair Tate grew up in a small town in Mississippi with a population of 8,000 – 10,000 people. DeBlair's passion for fitness started when she was very young. She loved playing basketball and softball and remembered being very competitive, whether racing or arm wrestling. She was always ready to compete. After high school, DeBlair attended Mississippi State University, an hour from where she grew up. DeBlair Joins the Military DeBlair wanted more than just a college degree. She didn't want to attend college and then go home and try to figure out what to do next. She wanted more opportunities and exposure. She wanted to show people that just because you're from a small town, it doesn't mean you have to do what everyone else is doing. DeBlair had to figure this out on her own. She came from a loving, single-parent home and knew her mom couldn't afford to give her the opportunities and exposure to the world that she desired. DeBlair decided to use the military as a stepping stone that would allow her to branch out into the world. She is currently serving on active duty in the U.S. Air Force. Fitness Competition After moving to Atlanta, DeBlair worked as a Loan Officer when she got word of a gym opening up in the area. While working part-time in the gym, a trainer approached her and asked if she competes? DeBlair, not knowing much about the female fitness competition world, said: "man, I am not going to walk around here looking like some dude". Later that day, the trainer had some girls stop by the gym to show DeBlair what they looked like competing onstage. DeBlair was very impressed with what the girls looked like, and because of her competitive spirit, she decided to give it a shot. DeBlair became a professional fitness competitor in only two short years. She has competed for a total of six years. The experience as a competitor was challenging and not always fun because of the strict diet and training regimen. It also affected DeBlair's social life because of the time it takes to prepare for competition. Fitness Coaching DeBlair credits the military for instilling discipline in her life, which she lacked growing up in Mississippi. She also believes that serving in the military has made her a more effective trainer. She credits the military for being able to provide support regardless of what problems she was having. The military provided mentors to help her succeed, and that's what she can provide her clients, support, and mentorship to help them along their fitness journey. DeBlair uses her "military training in a very intentional way." Before she agrees to take on a client, they must have a consultation with her to see "where the client's head is at," so a plan can be designed to help the client meet his or her fitness goals. DeBlair stated, "that she doesn't give her clients what she thinks they need, but rather what they came to her for." COVID-19 and Fitness Coaching The current pandemic has forced DeBlair to go to a more virtual platform. DeBlair shared during the interview that she is a shy person when it comes to getting in front of the camera and filming videos. She could easily do a photoshoot, but a video is something she is now getting used to. 8 Figured Brand DeBlair has created her fitness apparel brand called 8 Figured, www.8figured.com. DeBlair shared that "if you turn the eight around, it means infinity. It also stands for self-confidence, self-acceptance, the ability to engineer yourself and the body God gave you." The 8 Figured brand has been featured on Good Morning America (GMA). The clothing line caters to everyone of all shapes and sizes. The clothes are created and designed by DeBlair and her designer. DeBlair envisions her brand being in every store and every mall. She believes that the 8 Figured brand will be in the same lane as Nike and Lulu Lemon one day. Balancing Business and Personal Life Balancing business and personal life had been a hurdle for DeBlair. She would spend more time on her business and less time with friends and family. Focusing on business all the time became a problem when she noticed people were not giving her time. DeBlair realized that she had to restructure her life and get her priorities straight. DeBlair stated that "it's still a work in progress, but it's much better than before." Trapping on Thursday At 7:30 EST on Thursday nights, DeBlair conducts a 30-minute workout segment on Facebook and Instagram called Trapping on Thursday. Following the workout, there is a 30-minute question and answer segment where you can ask questions directly of DeBlair.

Do you believe that sports can instill confidence, strength, and self-esteem in girls at a young age and that these same attributes can be used on and off the field? Kate T Parker is a mother, wife, professional photographer and New York Times bestselling author of The Heart of a Boy and Strong is the New Pretty; she's an ironman and former collegiate soccer player who has made a living capturing the joy, confidence, focus, and camaraderie that comes from girls playing sports. Her photographs have been praised by Nicole Kidman, Drew Barrymore, David Beckham, and the Spice Girls. A powerful collection of color and black-and-white photographs, her newest book PLAY LIKE A GIRL captures girls just learning to kick the ball alongside players from the 2019 Women’s World Cup championship team such as Megan Rapinoe, Carly Lloyd, and Jessica McDonald. A celebration of the tenacious spirit of female soccer players of all ages, it reveals how sports, and soccer in particular, challenge girls and women to become their best selves, allowing them to test their limits, find power in friendship, appreciate their body’s strength, and learn how to pick themselves up when they’ve been knocked down.  Kate T. Parker, the Early Years Kate has played soccer ever since her early years growing up in New Jersey.  She continued playing soccer on the collegiate level for Wake Forest University in North Carolina.  After leaving college, she worked at CNN and then crossed over into advertising, which Kate believes helped her to "make something compelling on the screen." After getting married and having kids, Kate decided to use this skill to take pictures of her kids.  The Important Role of Confidence and Empowerment in Young Children As a mom, Kate believes that children should have confidence and self-esteem.  She wants this for her kids and thinks these are qualities all kids should have. Kate wants kids to know who they are should be celebrated and embraced.  Kate found confidence and empowerment while playing soccer.  She remembers being called "loud," "bossy," and “aggressive," all characteristics that made her a good soccer player.  Her coaches encouraged this behavior, and it is these qualities that enabled Kate to pursue a successful career as a photographer.  Kate believes it's okay for girls to voice their opinion, get dirty, or even angry at times.  Kate believes that it is "more important what you do and who you are than what you look like."  Kate thinks that social media does not portray “girls actively doing things.”  Her book shows girls and women moving and taking action. The book captures every expression and emotion the girls go through on and off the field, and they have the chance to tell their own story.  “Sometimes their words are funny, but they can also be silly, thoughtful and smart,” according to Kate. Soccer and Everyday Life Kate believes you can learn life’s lessons on the soccer field.  “In soccer, you cannot hang your head; you must keep looking forward regardless of what has happened in the past. You must keep moving.  Kate believes it's the same in real life, “if you mess up in life, don't hang your head, if you do that, you will miss the next play or the next opportunity.” Kate believes that “all girls should find something that they are passionate about; it doesn't have to be soccer or any particular sport.  It could be music or even art, find something you are passionate about, and then your sense of self-worth will come from that passion instead of from any outside forces that are trying to tear you down.” The importance of role models Kate believes that all girls should have role models in their lives.  The 2019 Women’s World Cup championship team with women such as Megan Rapinoe, Carly Lloyd, and Jessica McDonald, are role models to young girls and women.  Young girls need to see women who look like them to achieve success; it improves their self-worth. Kate T. Parker – Charity Work Kate believes that anyone with a platform should use it for the benefit of others.  Her charities of choice include the Boys & Girls Club of America, the Bully Project, and the Girls on the Run.

Did you know that your skin is the largest organ on your body and what you put on your skin can significantly affect your health? Heather Marianna is the creator of Beauty Kitchen, a plant-based at-home spa and skincare line with clean ingredients free of chemicals, sulfates, and harsh parabens. Beauty Kitchen started in 2012 as a YouTube channel where Heather would demonstrate DIY beauty treatments using simple, all-natural ingredients found in most kitchens to educate the masses about the importance of knowing what you are putting on your skin.   The Early Years Heather grew up in beautiful San Diego, California.  Her grandmother raised her until she was old enough to go to college.  She attended the University of Indianapolis in Indiana.  After graduating from college, she worked in a few businesses until she was offered a job as a Vice President of Marketing for a consulting firm in Las Vegas.  After quitting her corporate job as VP of Marketing, Heather was out of work for six months, not sure what she was going to do next.  She then called some of her friends seeking guidance.  Her friends told her she needs to make that “skincare stuff.”  Heather then shared how while on vacation in Africa, she noticed one of her friends had a serious acne problem.  Heather told her friend that she could “fix it if you let me”.  The friend agreed, so Heather went down to the kitchen, gathered up all the stuff she was interested in for natural and spiritual healing, applied it to her friends face, and her friend’s face cleared up in 2 days.  Her friends then encouraged her to pursue this line of work professionally.  It was after this encouragement that Heather created the Beauty Kitchen YouTube channel. Beauty Kitchen YouTube Channel The channel quickly garnered millions of views, and soon after, the actual product line was born. Heather has appeared on over 85+ national TV news segments demonstrating her all-natural and easy-to-do at-home beauty treatments. She was just recently named “the Nevada Female Leader Making Moves in The West” by The Ladders.com, and she was also named an “Inspirational Female Executive to Follow” by The LuxurySpot.com magazine. Heather believes her products are better than other so-called “natural” products because she owns the manufacturing of the products and oversees the ingredients that are put into it. Heather has been approached by Target, Wholefoods, and other significant retailers but refused to send her products to a warehouse, where in her words, “they would be sitting for months” at a time. The only way her products could stay on the shelves for that amount of time is to have preservatives in it. Heather refuses to compromise her products or her reputation. Private Labeling Heather also shared that her company does private labeling.  You can sell hand sanitizer and other products from the Beauty Kitchen, with your brand’s name attached to it.   Giving Back Heather Marianna is very involved in giving back to her community and abroad. She distributes hand sanitizers and other products to the kids in the local schools. She has also traveled to Africa on several occasions for a month to volunteer with the local communities in Kenya and Tanzania. Heather plans on spending more time volunteering in Africa and speaks highly of the experience. COVID-19  Long before COVID-19 hit, Heather had been selling natural hand sanitizers. She has donated tons of hand sanitizers. She recently donated 250 essential worker boxes worth at least $200 each with a $100.00 gift card. Fitness Heather believes that exercise and eating healthy are also good for your skin, and that’s why she exercises at least five days per week.  She recently placed a kettlebell in her room so she can squat while watching television. Heather wants to put on more weight, so her plan is to take in more healthy calories If you’re looking for truly safe and natural products that are good for your skin and your health, look no further than Heather Marianna’s Beauty Kitchen.

What if you found out that you’ve been exercising and dieting wrong all these years? Phil Catudal, believes that 70% of Americans are exercising and dieting the wrong way.  According to Phil, we should exercise and diet based on the needs of our specific body types.  Phil Catudal is a National Academy of Sports Medicine Certified Personal Trainer.  He is also a Nutrition expert, and celebrity fitness instructor based in Los Angeles, California. He recently celebrated the launch of his first book, JUST YOUR TYPE: The Ultimate Guide to Eating and Training Right for Your Body, a comprehensive and essential plan for matching diet and fitness regimens to different body types to achieve physical wellness.  Celebrity clients he has worked with include Alan Ruck, Emily Deschanel, Sarah Shahi, Van Jones, and Steve Howey.  In addition, Phil also trains a variety of other professionals, which accounts for about 50% of his business.  Although Phil likes training celebrities, the downside is “once they book a role, you lose them for a few months.” Phil believes that it is always good to have regular clients in addition to the celebrity clientele. Phil Catudal, the early years Phil grew up in Montreal, Canada.  As a child, Phil had Leukemia from age three to eight, for a total of 5 years.  He is the youngest of 4 siblings.  Phil’s father was a marathoner and bodybuilder.  He passed away at the age of 45 because of a rare lung cancer.  This tragedy instilled in Phil and his siblings the desire to focus more on their health.  It was fitness that Phil and his family through the pain of dealing with the loss of their father. During the interview, Phil will discuss the impetus for his book.  He also lists and explains the three body types: ectomorph, mesomorph, and endomorphs.  Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category. While most of us love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled with their narrow-chested frames, and some female ectomorphs long for more womanly curves. Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. Football lineman tends to be endomorphs -- they're heavier and rounder individuals. And they don't have to necessarily be overweight. Both Oprah Winfrey and Marilyn Monroe are classic examples of endomorphs. Mesomorphs are athletic, solid, and strong. They're not overweight and not underweight, and they can eat what they want without worrying too much about it. They both gain and lose weight without too much effort. Phil believes that once you begin training and eating according to your body type, you will achieve your fitness goals much faster.  He has real case studies to back up his claims. I am offering a free copy of Phil’s book to the first 4 people, who after listening to the podcast; share their thoughts about Phil’s message.  Training according to your body type may be just what you need to lose weight, build muscle, and get into the best shape of your life.  You don’t want to miss this interview.

Have you gained a few extra pounds over the past few months? How would you like to lose those extra pounds quickly in the shortest amount of time?  In this interview, Dr. Len Kravitz will tell you how.  Dr. Kravitz is the author of HIIT YOUR LIMIT: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health.  Dr. Len Kravitz has thirty-seven years of experience as a researcher, writer, and speaker on fitness.  He is the Coordinator of Exercise Science at the University of New Mexico. He has published more than 300 articles in dozens of health and fitness publications and regularly travels the country as a speaker on fitness and health. During the interview, Dr. Kravitz will discuss the reasons why so many Americans are overweight and out of shape.  He will share how and why HIIT is so effective in stimulating fat loss, building muscle, and improving overall health quickly and efficiently. Why Are Americans Obese and Unhealthy? Dr. Kravitz believes the reasons why so many Americans are obese, overweight, and out of shape is multi-factorial.  One of the reasons is that technology has taken charge.  Many of the things we use to do physically are being done by technology, even something as simple as washing dishes.  Another reason is highly processed foods with their excessive amounts of sugar and fat.  Dr. Kravitz believes that portion control is one of the best techniques to curb obesity.  Unfortunately, food scientists have made it hard for anyone to stick to small portions. Dr. Kravitz also believes that inactivity is a major problem today. He would like to see research done on the correlation between inactivity and COVID-19. Every 30 Get Your 3 Dr. Kravitz believes that every 30 minutes you should try and get 3 minutes of movement.  According to his research, if you have a predisposition to cardiac disease, this will minimize the risk.  It would also minimize the risk to insulin resistance.  Every 30 get your 3. What is High Intensity Interval Training? HIIT alternates movements that are challenging followed by movements that are less challenging at different intervals.  Research shows that when you alternate challenging with less challenging movements the change in intensity is beneficial to the heart.  There are also several studies that show this increase in movement affects the hormones that stimulate the breakdown of fat.  In addition, research has also shown that HIIT also improves your cognitive thinking skills. HIIT can be done at home, in a gym, or even outdoors.  Dr. Kravitz gave an example of a very effective HIIT program.  Walk for 30 seconds briskly and then walk comfortably for 60 seconds.  You can do that 5 to 10 times.  His book has 50 different HIIT workouts. How to ease back into an Exercise Program According to Dr. Kravitz's research, if you miss 5 days of cardiovascular training, your cardiovascular system starts to become less efficient.  If you haven’t done any resistance training (weight training) in 3 weeks, you start to get physically weaker.  Unfortunately, most people will think they can perform the activity at the same level, but the research shows that is not the case.  Dr. Kravitz recommends that when going back to the gym or wherever you exercise, to start back at 50% capacity and slowly build back up. I can personally see how this would be the case.  I recently went out to the park to do some pull-ups.  I thought I could knock out 15 or more like I use to do prior to the pandemic.  To my disappointment, I could only do about 10 and that was laborious. I will definitely take Dr. Kravitz's advice and work at 50% until I feel strong enough to increase the activity. If you want to quickly lose fat, build muscle and get healthy, HIIT just might be the answer.  The book is available on Amazon and I highly recommend it.

Could our gut bacteria play a significant role in the prevention and treatment of disease? Dr. Christine Bishara has been studying disease for over 20 years.  She is the founder of “From Within Medical”, a medical wellness practice that emphasizes the mind-body and gut-brain axis to prevent and manage disease.  Dr. Bishara discovered that the connection between these systems plays a significant role in disease prevention and management. Dr. Bishara recently published an article on the role of gut and probiotics on immunity and COVID-19.  She shared that through research, her team discovered that children have healthier guts than adults. She believes this is due to the level of gut bacteria called Bifidobacterium.  This type of bacteria decreases as we age.  Dr. Bishara believes the reason children were less affected by COVID-19 is because of the levels of Bifidobacterium in their guts. Although Bifidobacterium levels decline with age, in one particular study she cited, Bifidobacterium levels were higher in Italian and Japanese centenarians than in the younger elderly population.  Upon further research and study of centenarians in other countries, Dr. Bishara discovered that diet and lifestyle played a significant role.  They were mostly vegetarians, and their exercise of choice was walking. Dr. Bishara went on to say that the importance of our guts to prevent disease is nothing new.  According to the Greek Physician and father of modern medicine, Hippocrates, “all diseases begin in the gut”.  He made this statement over 2400 years ago.  He also said, "let food be your medicine and medicine your food." Dr. Bishara believes that the Standard American Diet (“SAD”), is what’s destroying our immune system.  In a recently written article on the CNN website titled “Poor diets threaten US national security — and it’s serious”. The article stated that “46% of adults have poor quality diet and 56% of children and these numbers are highest in the minority, rural and low-income communities.” The article went on to say that “diet-related illnesses are harming the readiness of the US military and the budgets of the US Department of Defense and the US Department of Veterans Affairs. Seventy-one percent of people between the ages of 17 and 24 do not qualify for military service  Obesity is the leading medical disqualifier.” Dr. Bishara doesn’t know why the media or society as a whole isn’t shining a light on our immune system.  She believes that the focus should be on prevention rather than treatment.  She also believes that people want a quick fix and that we should go back to the basics, which is our food. She also believes that an excellent place to start boosting your immune system is by taking a probiotic. Probiotics are live microorganisms that provide health benefits when consumed, generally by improving or restoring the gut flora.  You can find large amounts of Bifidobacterium in probiotics. Dr. Bishara went on to say that while she recommends we take a probiotic, there is nothing better than prebiotics, which is when we consume more fruits and vegetables, cut back on the highly processed foods, and eat more organic foods.  If we did all these things, we wouldn’t need a probiotic. I recently interviewed Dr. Joel Gould on my show.  Dr. Gould suffered from Sleep Apnea and Crohn’s Disease.  Through his research, he discovered patients with Sleep Apnea usually have low levels of Vitamin D, so he increased his Vitamin D intake, and not only did his Sleep Apnea go away but his Crohn’s Disease.  He also stated that 96% of the people who died from COVID-19, had low levels of Vitamin D in their bodies (20% or lower).  Dr. Bishara agrees with Dr. Joel Gould on the importance of Vitamin D to our immune system and how it plays a significant role in our intestinal health. Dr. Bishara’s practice is located in the Flatiron District of New York City.  During the early stages of the pandemic, New York City was considered the epicenter.  During that time, Dr. Bishara noticed that the majority of COVID-19 patients had a BMI of over 30%, which is obese.  Dr. Bishara believes that COVID-19 is a disease that attacks our immune system. There was so much information shared by Dr. Bishara on the importance of our immune system and the relationship of our gut to our body and mind.  Most people are not aware that 90% of the serotonin in our body is produced in our gut and regulates our mood. Dr. Bishara’s advice to parents is to “invest in your health and invest in prevention versus treatment.”

Cheryl Millington, also known as “Millie” is a self-employed business owner out of Toronto, Canada.  She lives in Toronto with her husband of 30 years and her 27-year-old son.  Millie’s weight loss journey began on September 14, 2019, when she weighed in at a whopping 328 pounds!  Millie had high blood pressure, high cholesterol, and thyroid condition.  In addition, she also had three bulging discs on her neck and back.  After being consistently out of breath while climbing one flight of stairs, in her home, Millie had enough!  She realized that she had to do something about her health.  Millie comes from a family that is predisposed to obesity primarily on her mother’s side of the family.  She shared what her mother went through the last 5 years of her life.  She has other family members heading down that same path. Millie is determined that this will not happen to her.  She has the support of her husband and son on this journey.  Millie took the initiative and became her own health coach.  She changed her eating habits as well as the eating habits of her family.  She stopped eating out and decided to cook more at home.  She also cut out all fast food and processed foods. Fiber and protein became Millie’s friend. After losing 50 of the 80 pounds, Millie went back to her doctor for a check-up.  To Millie’s satisfaction, her blood pressure and high cholesterol numbers went down dramatically.  As far as the pain in her neck and back from the bulging discs, Millie stated that she is now pain-free. Millie calls herself, “healthiermillie” on various social media platforms, such as Pinterest, Instagram, Twitter, and Facebook.  She is using these platforms to inspire others towards a healthy lifestyle.  Who better to learn from than someone who has lost a lot of weight by eating real food and being more active? The Six Weeks to Fitness podcast will follow-up with Millie and bring you an updated episode of her journey.  You can visit Millie’s website at healthiermillie.com

If you suffer from insomnia or keep your partner awake with your sleep apnea, there may be a simple cure.  According to Dr. Joel Gould, author of the upcoming book “The Modern Epidemic” and founder of The Modern American Dentistry, most inflammatory diseases are caused by a lack of Vitamin D in the body. In 2015, Dr. Gould, an expert in sleep apnea and insomnia, had been practicing dentistry for two decades and treating obstructive sleep apnea in Manhattan Beach, California, for several years when he was diagnosed with sleep apnea. His research into the underlying cause of this disease led him to create the “Sleep Restoration Program” designed to change the public’s perception of the ever-growing epidemic of insomnia and sleep apnea caused by Vitamin D and nutrient deficiencies.  Dr. Gould calls Vitamin D the “Human Battery” because we are “solar animals.” We receive our energy from the sun.  Similar to how our phones need recharging when the energy levels decrease to 20%, and it starts to die, our bodies react the same way when our Vitamin D levels reach 20% or lower, we begin to die.  Dr. Gould stated that “96% of the people who died from the coronavirus pandemic had Vitamin D levels of 20% or less, while those who contracted the virus and survived had Vitamin D levels of 30% or higher.” During the interview, Dr. Gould will explain how to determine your Vitamin D levels and how to raise them to levels that will strengthen your immune system. He strongly feels that sleep disorders are both reversible and preventable, which opposes commonly accepted beliefs in medicine. Educating others about the correlation between the body’s level of Vitamin D, insomnia, and disease has become Dr. Gould’s mission. If this is your first time hearing about Vitamin D’s vital role in your overall health, you’re not alone. Medical doctors are not taught this in medical school, but the information is out there, and Dr. Gould experienced it first-hand and is sharing it on my show. You’ll want to listen to this podcast with a pen and paper in hand.  There is so much information backed by science that is sure to make a serious impact on your life and your children’s lives.  If you think you’re getting enough Vitamin D from taking a multi-vitamin, think again.  According to Dr. Gould, and he backs it up with facts, the amount of Vitamin D you’re receiving in a multi-vitamin has no effects on your body.

Meet Chris Ackie, an All-Star, All-Canadian Linebacker for the Montreal Alouettes in the Canadian Football League. This former Wilfrid Laurier University athlete was drafted in the first round of the 2015 CFL draft by the Montreal Alouettes, and fourth overall and inducted into the Wilfrid Laurier Hall of Fame in 2019.  During the interview, Chris will discuss what it takes to make it as a professional football player in the CFL, which as Chris explains it, has some similarities to the NFL.  Chris will also share his training routine during the offseason and how yoga and meditation play a major role in his life and how it prepares him for the game of football.  Growing up in Toronto and then moving to Cambridge, Chris participated in a variety of sports including basketball, track & field, and rugby.  This was a very inspiring interview with a young man who, at the age of 13, was told by one of his coaches that he would never make it on a high school football team or college football team.  To hear his coach, whom he looked up to and respected say this, was disheartening to this young man, but Chris proved this coach wrong by not only making it on the collegiate level but all the way to the pros as well.  In the words of Chris, “keep striving for your dreams and let no one tell you that you can’t do it.”  Chris is doing it!

Meet Joe De Sena, Founder and CEO of Spartan, the world’s largest obstacle race and endurance brand.  After building a multimillion-dollar pool and construction business in college, and creating a Wall Street trading firm, Joe set his sights on getting people off of their couches by creating the Spartan lifestyle.  With more than one million annual global participants at more than 200 events across more than 30 countries, Spartan offers heats for all fitness levels and ages, from beginner to elite and Kids as young as four-years-old. The brand has transformed more than five million lives since it was founded in 2010.  During the entire interview, Joe De Sena was climbing up a 1500 to 2000 foot rope, which is a testament to his amazing physical ability and conditioning.  This was a very inspiring and motivating interview with Joe, as he discussed his reasons for creating the Spartan Race, the obstacle courses and the mindset needed to compete in a Spartan race.  When I asked Joe if a person had to be in top physical condition to participate in a Spartan race, he stated: “at the very least, you should be able to run one mile every day for 7 days, do 30 burpees, 30 pull-ups and stretch, if you can do that for 7 days straight, you should be able to compete in a Spartan race, if you can’t then, you might as well stay on the couch”.  Joe is the “real deal” and a true Spartan at heart.

Meet PJ Taei, founder and CEO of Uscreen, the #1 Video On Demand platform in the country. If you are a content creator, Uscreen lets you create a library of your video content where people can subscribe to your channel and pay you a monthly subscription fee so you can ultimately monetize your content and build your own personal Netflix style empire and most importantly, there are zero coding skills required.  During the past three years, Uscreen has helped more than 5,000 creators launch their own online VOD platform, grow their brand, and reach more people.  Whether you’re in the entertainment and education field, fitness and nutrition community, Uscreen has got you covered.  Fitness content creators are doing extremely well on the Uscreen platform and according to PJ, some of them are earning over $7,000 per month.  This is definitely worth looking into.

Meet Mike Diamond, a former reality TV star, motivational speaker, author, director, life coach, interventionist and philanthropist. Mike has appeared on several Inked TV series, such as NY inked, Miami Inked and Bondi Inked.  During the interview, Mike will share what life was like growing up in Perth, Australia, where he was physically abused as a child, thrown out of school, hung out with the wrong crowd and became a drug addict.  Mike’s life began to change when he met a woman who gave him a lottery ticket, which was used as a green card and that green card was his “ticket’ to the United States.  Mike will also share what it was like after being told by doctors just two years ago, that he had to have his colon removed or he would likely develop colon cancer and never walk again (if he even survived).  Mike refused to accept his doctor’s prognosis and decided to take his health into his own hands by changing his diet, juicing regularly, mindful meditation, weight training and running.  Mike recently broke a Guinness World Record by running 30 half marathons. (approximately 13 miles) in 30 days, in support of an LA-based, six-year old girl named Layla Rae, who is suffering from a very rare autoimmune disease.  In 2020 Mike is planning on breaking another Guinness World Record by running the most ultra-marathons (30 miles +) in a month.  Mike believes that we create our own reality by changing the way we think.  In his latest book “7 Steps to an Unbreakable Mindset”, Mike shares the stories of several well-known people, whose success was dependent on willpower rather than talent, and gives you the secret on how to replicate their success in your own life.  This was an amazing and inspiring interview of one truly awesome human being, who is using his platform to give back to those less fortunate with his work as an interventionist, speaker, philanthropist and his upcoming “Impact Youth” program in May of 2020.

Meet Josef Gotsch, a World Champion handball player, born and raised in Bayside, Queens in New York City.  Josef started his athletic career at the early age of 4 years old.  During the interview, Josef will describe what it was like growing up in a loving, yet highly competitive and athletic family, where his father was a professional skier and rugby player from Austria, and his maternal grandfather was a professional bowler.  Josef will also share why he chose to pursue a professional career playing handball instead of the other traditional sports such as soccer, baseball, swimming, skiing, bowling, tennis, and basketball.  Josef is a firm believer in the importance of practice which he does almost every day (weather permitting).  He also believes in not only being in excellent physical shape in order to compete but mentally strong as well.  Also during the interview, Josef will share his exercise philosophy, which involves stretching, good nutrition and various other techniques. Josef has become an Ambassador for the sport of handball and strongly believes that handball will soon become an Olympic sport and after this interviewing this young man and feeling his passion for the sport of handball, I believe it too.

Meet Reggie Nance, Associate State Director for Multicultural Engagement for AARP New York, overseeing outreach to African-Americans, and Caribbean-Americans across the state.  I recently had a chance to interview Reggie on my Six Weeks to Fitness podcast, where he discussed the many benefits AARP offers its members, which is 38 million strong in the United States and 2.6 million strong in New York State.  Did you know that AARP provides free financial advice for its members along with free movie tickets and discounted tickets to Broadway shows, or that people 50 years of age or older are one of the fastest-growing entrepreneurial groups in the country?  These facts and much more are shared in this very impactful interview with Reggie Nance. Reggie believes that age is just a number and that is why on December 14th, AARP will host a panel discussion called “Disrupt Aging in Sports” at the Clyde Frazier restaurant in New York City, from 12 to 2 p.m.  This event will bring out former professional athletes from major league baseball, football, and basketball, to discuss the importance of staying healthy and active while playing sports professionally and after retirement.  Reggie holds a Bachelor of Arts degree in English and American Literature from Brown University and credits his upbringing in a small town called Cordele, Georgia as the impetus for his love of community and why he is such a believer in giving back to the community.

Meet Giovonni Thompson, a young, ambitious, entrepreneur, who happens to be the CEO of the Camden Monarchs, the new professional American Basketball Association (ABA) expansion team.  Not only is Giovonni the CEO of the Camden Monarchs, she is also the owner of GioGlobal Management and GioGlobal Sports Agency, which specializes in sports marketing, public relations, merchandising, and event production.  I had the pleasure of interviewing Giovonni on my Six Weeks to Fitness podcast.  During the interview, Giovonni shared how the opportunity to own the Camden Monarchs came about.  She also laid out her vision for the Camden Monarchs as well as her plans to use her platform to inspire and propel young girls to fearlessly go after their dreams, whether it be in entertainment and music (where Giovonni got her start) or in the sports marketing and management field.  Giovonni was born in France where her father played in the European basketball league.  Giovonni credits her parents for being a major inspiration in her life.  Her father is an owner of a Perdue Chicken farm on the east coast and her mother is a designer, so basketball and entrepreneurship are in her blood, and she shows no signs of slowing down.

In this episode of my Six Weeks to Fitness podcast, I am joined by Constance Jones, a San Diego native, philanthropist, author, and wife.  During her prime fertility years, Constance experienced not one, not two but 5 miscarriages.  During the interview, Constance will take us on a journey detailing her childhood growing up in San Diego as one of 9 children battling the three demons in her household: alcohol, abuse and absenteeism.  She survives the heartbreak of miscarriages, depression and bad relationships to become an influential philanthropist, advocate and loving wife.  As an author, she is releasing her inspirational book titled “Emerging Butterfly: a memoir by Constance Jones” in January, 2020 (www.theemergingbutterfly.com). This is an inspiring interview about an exceptional woman, who took the lemons she was dealt and turned them into lemonade and with the help of her husband, Claude co-founded Elevate Foundation.  The purpose of Elevate Foundation is to help rebuild communities, uplift individuals, and inspire others to do the same. 

In this episode of my Six Weeks to Fitness podcast, I am joined by Actor, Producer Jasper Cole (famously known as Hollywood’s Bad Guy).  Jasper is no stranger to my podcast, having been a guest back in 2014.  Since that time, Jasper has been extremely busy.  He was awarded “Best Screen Villain” by the International Nollywood Film Festival in 2019. He is a veteran character actor who now has over 112 TV and film credits under his belt, some of which include: The Purge: Anarchy; Training Day; ABC-TV series The Rookie; Brooklyn Nine-Nine, Friday the 13th Part VIII and that blockbuster film from back in the day, MacGruber.  Jasper is also the host of the nationally syndicated Radio/TV show....One On One With Jasper. During the interview, Jasper will provide us with an update on his latest TV and Film projects.  He will also discuss his healthy lifestyle and how he has been able to maintain his very lean, muscular physique through the years as a very successful actor in Hollywood. Jasper will also provide some keen insights into the acting world and how it has changed through the years.  Although Jasper is a strong believer in taking care of his physical health, he is also an advocate for the importance of taking care of your mental health as well, especially if you are thinking about getting into the acting field, where you have to get use to rejection.  In addition to acting, producing and writing, Jasper is also the owner of  Newman-Thomas Management, a management and public relations company.  This interview is filled with wisdom and advice for anyone looking to succeed in the world of acting or in the game of life and it all starts with your health. 

In this episode of my Six Weeks to Fitness podcast, I am joined by DominiQue Williams (famously known as G.I. Jane).  DominiQue is an army veteran, courageous cancer survivor and business woman. DominiQue is forging a major imprint in the industry of entertainment. In 2018, DominiQue was discovered by the legendary movie producer Will Packer, which led to her starring in the 2019 summer hit film "Shaft”, opposite Samuel L. Jackson. During the interview Dominique will take us on a journey from her home town of Cincinnati, Ohio to Atlanta, Georgia, where she got her big break in the film industry while working as a bartender.  When the opportunity came to audition for the role in Shaft, DominiQue came down with pneumonia and was told to stay in bed for another two weeks.  Instead of heeding her doctor’s advice, DominiQue took the leap of faith, got out of bed and created an audition tape, and got the part.  DominiQue will also share how being diagnosed with cancer at such an early age impacted her life and set her on the path towards helping others.  DominiQue believes if she can beat cancer, there is nothing she can’t do or accomplish in life.  This experience has increased her faith and God and given her even more determination to live life to the fullest.  She exercises regularly, drinks plenty of water and watches what she eats. This was another very inspirational interview.  

In this episode of my six Weeks to Fitness podcast, I am joined by mompreneur  Loena B. Rodgers, creator and owner of the Egg-cellent Breakfast company.  Loena combined her culinary and marketing expertise with a deep commitment to making meals more meaningful for children everywhere.  No stranger to the kitchen, Loena learned cooking at an early age from her great-aunt, and grew her passion for preparing quality and nutritious foods through hands-on, professional kitchen experiences with Tender Greens, Chipotle, and the Marriott Burbank Airport Hotel.  Today she balances business duties with her responsibilities as a mom to two boys who both attend private schools.  Loena knows all too well the great difficulty parents face in getting delicious and healthy breakfast meals to their kids.  She has a heart for helping people learn about food and be mindful about what we put in our bodies and our children’s bodies.  This dedication led her to help moms create breakfast meals that keep their kids focused and energized at school. Loena also has a 30 Day Breakfast calendar that you can download for free on her website at https://eggcellentcompany.com/

In this very inspiring episode of our Six Weeks to Fitness podcast, I am joined by Racquel Bailey, a wife, mother of two and an actress. Since she was a little girl, Racquel knew her calling was to be on the big screen. Having a love for the arts, her mother quickly put her in dance and acting classes so that she could hone in the talents that God had given her. In 2019, Racquel took the leap of faith with the urgings from her husband and purchased two billboards near Tyler Perry Studios in Atlanta, with the hopes that the award-winning director would cast her in one of his upcoming TV series…which he DID!  The New Jersey-based actress was inspired by a scene in the 1999 Halle Berry film, “Introducing Dorothy Dandridge.” In the movie, a casting director said Dandridge was irrelevant if he didn’t walk outside and see billboards of the actress around town. Later in the movie, he walked outside to see billboards of Dandridge plastered near his home. This is the second time Racquel purchased billboards to grab Perry’s attention and during the interview, Racquel will share this career altering experience.  Racquel will also discuss the importance of family and how their belief and support helped her to take the leap of faith and “bet on herself” to land a role in Tyler Perry’s upcoming TV series, “Sistas”.  Racquel is quick to share that although the billboards may have gotten Tyler Perry’s attention, she still had to do the work and audition a few times prior to landing that role.  Racquel believes that you should “believe in yourself and in your ability and not second guess it, and whatever wakes you up in the morning, whatever that dream is, you should go for it.”

In this episode of my Six Weeks to Fitness podcast, I am joined by Dr. Candice Jones, a board-certified physician practicing as a general pediatrician in the Pine Hills Community of Orlando, FL. She earned her Medical Doctorate at the Morehouse School of Medicine in Atlanta, GA. She is also a Spokesperson for the American Academy of Pediatrics and a member of its’ Council on Communications and Media.  During the interview, Dr. Candice will discuss the various causes of the childhood obesity epidemic plaguing our youth and the steps that parents can take to address this growing problem.  Dr. Candice is committed to the health and well-being of underserved children and adolescents in areas that are affected the greatest by health inequalities. If you are interested in raising healthy kids, and I believe you are, even with a limited budget, Dr. Candice has the answer.  This is one of the most informative interviews I’ve had to date on childhood obesity.  If you have an overweight child and don’t know what to do to get your child away from the video games, off the couch and into a healthy lifestyle, just tune into this very informative episode and you will be sure to come away with a plan of action. You can find out more about Dr. Candice by visiting her website at www.drcandicemd.com and listening to her podcast called “KIDing Around with Dr. Candice.”

In this episode of my Six Weeks to Fitness podcast, I am joined by Dr. Dora Gray, an author and former New York City elementary/middle school teacher with a passion for the arts.  Along with teaching academics and music appreciation for grades K – 8 in both the public and private sectors, she was charged with initiating and conducting an after- school violin program.  Dora holds the conviction that music education is essential to enhance the academic ability of children.  During the interview, Dora will discuss her newly released book, “A Stringy Situation”, a fantasy tale where the main characters being string instruments come to life.  This book will pull at your heartstrings and take you on an emotional rollercoaster ride with the characters.  I enjoyed reading this book not once but twice and recommend it for young and adult readers alike. In addition, Dora will discuss her work as a Life Coach and her strong belief in taking control of your health.   Dora will also share how she successfully reversed diabetes naturally.  Dora and her husband Baba Wesley live in Brooklyn where both are Interfaith Ministers and practitioners of holistic healing arts.  This is a very informative and inspiring interview.

In this episode of my Six Weeks to Fitness podcast, I am joined by Actor and Fitness Model, Adam Lindo, known to audiences from his appearances on Blindspot, The Blacklist, Power, and Deception.  During the interview, Adam will discuss his recurring role in multiple episodes of the upcoming seventh and final season of "Orange is the New Black," where he is being cast as Carlos Litvack.  The final season of Orange Is the New Black can be seen on Netflix starting on July 26th. Also during the interview, Adam will discuss what it was like being a police officer and working as a fitness model before the acting bug hit.  As a fitness model, he once weighed in at 260 pounds before changing his diet and becoming a vegetarian.  Adam will also discuss how he got into the acting business and what he believes it takes to succeed in the industry.  Adam has just finished wrapping up another movie, “Clifford the Big Red Dog” and is working on producing movies as well.  He is a rising star in the acting world but more importantly, he is a positive role model who believes that the sky is the limit, if you only believe!

In this episode of our Six Weeks to Fitness podcast, I am joined by Kristoffer Quiaoit and Victor Macias, founders and creators of Nui, a cookie brand on a mission to annihilate sugar addiction. During the interview, Kristoffer and Victor will discuss the impetus for creating a cookie based on the ketogenic diet and how that diet helped them to lose weight and increase mental clarity. Each decadent cookie has less than one gram of sugar, which is naturally found in nuts. You could eat a whole box of 16 Nui cookies and still consume less sugar than one traditional cookie. The cookies are low carb, gluten free, and keto friendly!  After baking Nui cookies in their home kitchen for themselves, friends and families, Quiaoit and Macias, created a website and posted about their cookies on Reddit which led to initial orders. The next step was two very successful Kickstarter campaigns that raised over $200,000.  They were recently featured on my favorite TV show, Shark Tank and offered investment deals by Sharks, Kevin O'Leary, Barbara Corcoran, and guest Shark, MLB Allstar, Alex Rodriguez and they chose to go with Alex Rodriguez!  During the interview, Kristoffer and Victor will also describe what it was like pitching their cookie deal to the sharks and how they prepared for this moment that changed their lives forever.  This was an amazing and inspiring interview of two young first generation immigrants, whose parents showed them that hard work and perseverance always pay off.

In this episode of my Six Weeks to Fitness podcast, I am joined by Jennifer Cohen, best-selling author, performance coach, fitness and wellness authority and entrepreneur.  During the interview, Jennifer will discuss her exercise philosophy, provide fitness tips during the holiday season and discuss her latest book, “Badass Body Goals” The Booty-Building & Waist Trimming Journal is a personal trainer in a book. It teaches you everything you need to know about booty-building, fat loss, and working out effectively to meet your goals, and then provides 10 weeks of complete, guided workouts you’ll use to make outrageously quick progress.  Each chapter comes with a video tutorial that readers can access through HabitNest.com so you can work out with Jennifer Cohen from anywhere. Early in her career, Jennifer emerged as an influential role model and game-changer for the fitness industry, best known for her savvy, straight-talking reputation and belief in a “no excuse” approach that forgoes the fitness fads and focuses on long-term, sustainable results.  Jennifer has been a spokesperson and consultant for brands including Nike, Weight Watchers, KIND Bars, Polar Heart Rate Monitors, Muscle Milk, Victoria’s Secret Sports and more. She has been named “Greatest 100 most Influential People in Health and Fitness” and “#16 Most Impactful Fitness Entrepreneurs” by Web MD. She was the host of CW Network’s fitness and lifestyle program, “Shedding for the Wedding” and a regular guest on network television including “The Today Show.” Cohen has also been a contributor for publications including Men’s Health, Mind Body Green, Entrepreneur, Huffington Post and more. She currently has a regular column on Forbes.

In this episode of my Six Weeks to Fitness podcast, I am joined by Jessica Smith and Wendy Bush, the founders and creators of the Kidpreneur Business Expo, an annual event that was created to highlight kids who own and operate a business with the support of their parents and other mentors.  This extraordinary event will take place on Saturday, November 24th (“Small Business Saturday”), from 10 a.m. to 4 p.m. at the NJ Convention and Expo Center, located at 97 Sunfield Avenue in Edison, New Jersey.  During the interview, Wendy and Jessica discuss in detail, the importance of entrepreneurship for children and how the Kidpreneur Business Expo will not only showcase many businesses started by kids from all over the country, but will also inspire children attending the event to want to start their own businesses.  There will be entertainment, workshops, fashion show, fitness exhibitions, product giveaways (for the first 100 people) and much more.  Take a few minutes and listen to these powerful young women talk about this very exciting event.  For more information, contact Jessica directly at [email protected].  Vendor and sponsorship opportunities are still available.

In this Episode of our Six Weeks to Fitness podcast, I am joined by Shanae Jones, affectionately known as the Hip Hop Herbalist and the owner of Ivy’s Tea Co., a pop culture and Hip-Hop inspired holistic health brand that provides herbal tea and herb-infused honey. She is a graduate of the Sky House Herbal School and The Black UpStart. Shanae became known as the Hip-Hop Herbalist after breaking stereotypes and bringing very traditional herbal remedies to millennials using the trendy and ever-evolving vehicle that is pop culture. Shanae hopes to change the way you see tea drinkers and introduce more African holistic health remedies into the holistic health industry.  During the interview, Shanae will share the many benefits you will receive from drinking her herbal teas, such as detoxification, boosts your immune system, improve gut health and much more.

 In this episode of our Six Weeks to Fitness podcast, I’m joined by Jacque Peppel, a native Floridian, born in Tampa, Florida, a month before Pearl Harbor.  Jacque’s passion is helping people to achieve abundant health.  She is trained as a Health and Wellness Coach, a Life Coach and Spiritual Counselor.    Most of Jacque’s life she suffered from respiratory and digestive disorders.  Fifteen years ago, she came down with an autoimmune disease which attacked her bones and muscles.  Her pain and suffering was so bad, she had to take sleeping pills to counter the effects of the other pills the doctors prescribed, which kept her awake.  During the interview, Jacque will share what steps she took to heal her body naturally of the disease.  Jacque is now in her 70s and proudly boasts about not being on any medications.  Jacque’s story is one of faith, inspiration and healthy living.  She is very involved with her church and credit’s her faith in God for bringing her this far. 

In this week’s episode of our Six Weeks to Fitness podcast, I’m joined by former Baltimore Raven, Matt Lawrence, a graduate of the University of Massachusetts-Amherst and Co-Founder of Lawrence International.  During the interview, Matt will share what it was like growing up in Hartford and Bloomfield Connecticut, two very different sides of the track and how that experience played a major part in shaping his young adult life.  Matt’s role models were his parents, who both have Masters degrees and stressed the importance of hard work and education.  While playing in the NFL, Matt was involved with the Presidential Council for Fitness and Nutrition where he volunteered his time to make a strong impact in the young lives who looked up to him. Wanting to make more of a global impact, Matt attended the Wharton school of business. While there, he was able to gain the critical information needed to build a sustainable business model that Lawrence International has today. Unfortunately shortly thereafter, Matt was sidelined and forced to retire due to a very severe concussion. Matt currently suffers from debilitating conditions due to his TBI (Traumatic Brain Injury) and during the interview, dives deep into the effects TBI is having on him in his personal and business life.  In the midst of his condition, Matt still remains strong and committed to the organization he and his cousin, James Lawrence founded. You can hear the passion in Matt’s voice as he talks about what motivated him to create the organization and the many opportunities and skills Lawrence International is providing kids locally and internationally. Matt is now an ordained minister and credits his faith in God for bringing him this far.  It was a pleasure interviewing Matt Lawrence and learning about the outstanding work Lawrence International is doing locally and internationally for the youth.  

In this week's episode of our Six Weeks to Fitness podcast, I am joined by Pariis Garcia, a professional track & Field super star who runs for the Puerto Rican Athletics national team.  Pariis graduated with a Bachelors in Psychology and a Masters in Special Education from St. Johns University. Pariis is also the Brand Ambassador for iON Performance Care and is the creator of a fitness and nutrition blog called “Fit Curls”.  During the interview, Pariis will discuss how she was selected to run for the Puerto Rican Athletics team. She will also describe her rigorous training routine and visualization techniques before a race, and what motivates her to succeed.  Pariis is a strong believer in education and athletics but all of this is second to her love for family and faith in God, whom she credits for her success.  Pariis is young, and driven to succeed.  She is also committed to giving back to those less fortunate, which was evidenced by her support for the people in her homeland of Puerto Rico during the recent hurricane.  Pariis took the initiative and partnered with an Evangelical Baptist Church in NYC and collected donations to deliver to the devastated areas in Puerto Rico.  This is truly an amazing and inspiring young woman, who believes that whatever you conceive and believe, you can achieve.  What a pleasure it was to interview Pariis Garcia.

In this week's episode of our Six Weeks to Fitness podcast, I am joined by Certified Group Fitness Instructors/Personal Trainers, Kristina Lewis-Rodriguez and Cassandra Phifer, co-directors of FITBK, a borough-wide health, fitness and wellness community-based initiative based in Brooklyn.  During the interview, Kristina and Cassandra will discuss their personal journeys into a healthy lifestyle.  They will also announce that on Saturday, September 22, FITBK will host their first ever FITBK Inaugural Awards Gala Celebration at KAI Studio in Brooklyn.  This event (the first of its kind), will honor  leaders and luminaries in the health and fitness industry including fitness advocates, enthusiasts, educators, local government officials, media personalities and local supporters in support of FITBK's mission to improve the health outcome of people of color within at-risk communities as well as immigrant communities in Brooklyn.  The event is hosted by Jennifer Bisram, Multi-Emmy Nominated Television Journalist/Reporter for PIX 11 News.  This year's honorees include: superstars and unsung heroes in fitness such as Trinidadian soca music recording artist and CEO/Founder of AZAFIT, Fay-Ann Lyons; CEO of Just-Train and personal trainer to actor/comedian Kevin Hart, Ron "Boss" Everline; Fitness Coach and Personal Trainer Anthony Gibson; the national organization Black Girls Run Inc.; and Lisa George, Fitness Professional.  All proceeds from the event will help fund FITBK's NO-COST health, wellness and fitness educational programs offered throughout Brooklyn and Queens.  I really enjoyed interviewing Kristina and Cassandra, as they talked passionately about FITBK's NO-COST weekly results-driven aerobics and core strength training classes and their upcoming Awards Gala Celebration, which is sure to be a MAJOR success and the start of something big.  For more information on the fitness classes or to purchase tickets for the Awards Gala, call 718-940-2200 Ext. 115.

In this week’s episode of our Six Weeks to Fitness podcast, I am joined by Orvel Douglas, a Certified Nutrition and Diet Specialist.  Orvel’s journey into nutrition started out over 20 years ago, when he weighed over 200 pounds and within 8 weeks through proper nutrition and exercise, lost over 50 pounds.  During the interview, Orvel Douglas, who is a Fruitarian, will explain the differences between being a Vegan, Vegetarian and Fruitarian and why he believes that the Fruitarian lifestyle is best and more effective when it comes to detoxifying your body and improving your health.  Orvel will also list the types of fruit he recommends for anyone wishing to try the Fruitarian diet and why eating these fruits work so well in reversing chronic illnesses, such as diabetes, arthritis and more. For the past 2 years, Orvel has hosted a bi-monthly Fruitarian Challenge on Facebook, where you can find hundreds of testimonies from people all over the world, who have taken part in his challenges and received amazing results.  According to Orvel, even if you don’t complete the monthly challenge and try eating just fruits for a few days or a week, you will receive enormous benefits that can change your life. If you’re looking for a possible solution to obesity, diabetes, arthritis, high blood pressure or whatever ails you, the Fruitarian lifestyle just might be worth a try.  This has been a very informative interview and I for one will be eating more fruit.  For more information on the Fruitarian lifestyle or to set up a consultation, you can reach Orvel Douglas at [email protected].    

In this episode of our Six Weeks to Fitness podcast, I am joined by Rekishia L. McMillan, Certified Integrative Nutrition Health Coach, Award-Winning Author, retired Air Force veteran and owner of “Rock Your World Naturally”.  During our interview, Rekishia will discuss nutrition, weight loss, anxiety, depression, self-esteem, military veterans and women's health. Her coaching philosophy provides an integrative approach that provides a warm, helpful, and confidential environment in which individuals feel free to express their feelings and communicate their concerns.   Rekishia believes (as is stated in the Bible), that the life of the body is in the blood and your blood type has a lot to do with your overall health. Rekishia will also list the foods she recommends to her clients to build up the blood and strengthen the immune system.  Did you know that the #3 cause of patients death is following doctor’s orders?  I didn’t know this fact until Rekishia mentioned it in the interview.  This interview will enlighten you as to the importance of nutrition and why over 2000 years ago, the Greek Physician Hippocrates said “Let Food Be Thy Medicine and Medicine Thy Food”.  At the end of the interview Rekishia offers a “free gift”, a “5-Day Clean Eating Challenge”, to my listeners, so be sure to listen to this very informative interview and receive your free gift.  

In this episode of our Six Weeks to Fitness podcast, I provide a compilation of motivational speakers to inspire you to live your life’s purpose.  Mark Twain said it best when he stated that “the two most important days in our lives is (i) when we are born and (ii) the day we find out why”.  In other words, when you find your life’s purpose.  I believe we were all born to fulfill a purpose and some of us know right away what that purpose is, and there are those of us who will go through life never knowing.  Wouldn’t it be nice to know now, today what your purpose is in this life? I believe this episode will inspire and motivate you to find your purpose.  If you like these types of podcasts and would prefer that I incorporate them with my interviews, then please share with your friends, subscribe and leave a comment.

In this episode of our Six Weeks to Fitness podcast, I am joined by Mrs. Idera Abdullah (“Sister Bisi”), Founder and Executive Director of IMANI HOUSE, Inc., a 501(c)(3) nonprofit organization, serving marginalized youth, families, and immigrants in Brooklyn, NY, and Liberia, West Africa.   During the interview, Sister Bisi will share her motivation for creating Imani House. With programs ranging from literacy and job readiness classes for adults, to after-school programs and camps for children, Imani House continues to accomplish great things with the vision and hard work of Sister Bisi as its driving force.  Also in the interview, Sister Bisi will discuss the work Imani House is doing to address the epidemic of childhood obesity, through their upcoming 6th Annual “Walk to Live Walk-A-Thon and Festival,” which will take place on June 2nd from 9:30am to 3pm, at the Grecian Shelter in Prospect Park, entrance at Parkside Ave and Parade Place.  One of Imani House’s missions is to “help people do for themselves,” and walking, Sister Bisi believes, is one of the best exercises you can do for yourself.  It doesn’t’ cost you anything but it can improve your health significantly and that’s how it started for Sister Bisi.  She was once very overweight and when a friend initially invited her to participate in a walk, she tried and failed but that didn’t stop her from continuing to try.  On her third attempt at walking around the park, she succeeded and became an avid walker ever since.  Sister Bisi knows what walking can do to improve your health.  Sister Bisi noted that too many kids today are suffering from diabetes and high blood pressure due to lack of inactivity and poor eating habits.  This is more prevalent among black and Latino kids.  The 6th Annual Walk to Live Walk-A-Thon and Festival was created to bring communities together and bring awareness to this very serious issue before it gets worse.   Following the 3.5-mile walk, there will be various types of fun activities, including music, dancing, games and prizes.  There will also be healthy snacks and visits from local politicians.  All are welcome to attend. For more information about participating, volunteering, or supporting Walk-to-Live, please visit www.ihiwalktolive.com, email [email protected], or call (718) 638-2059.  This was a very inspiring interview.  I hope to see you at the Walk!

In this episode of our Six Weeks to Fitness podcast, I am joined by Kimi Walker, a school psychologist, philanthropist, coach, and wellness enthusiast from Indianapolis, Indiana.  During the interview, Kimi will share her personal journey into health and wellness.  As a teenager, Kimi was obese, suffered from asthma and had to deal with various social and emotional challenges associated with obesity.  At one point, Kimi’s weight was close to 300 pounds.  While attending Florida A&M University, Kimi decided to undergo a lifestyle change and took certain action steps to lose the weight, all of which she will share during the interview.  Kimi believes that you must take a holistic approach to weight loss.  It’s not just about the body, but the mind and spirit as well. In addition to running her private practice as a school psychologist, working with children age 2 to 20 and their families, Kimi also has an accountability coaching business where she holds clients accountable in achieving their goals, whether it’s weight loss or business.  Kimi’s personal experience in wellness more than qualifies her to understand what so many people are going through when it comes to health challenges, whether they are mental or physical.  Kimi will share how she holds her clients accountable and what we can do to hold ourselves accountable when it comes to achieving our goals. If you think your life is busy, just listen to Kimi Walker.  This young woman has 4 personal brands, which includes being the host of the “Early Accountability Podcast” and running her own not-for-profit organization (Nubian Wellness). She shows no signs of slowing down.  If you need some inspiration and motivation to go after your goals, Kimi Walker has it!

In this episode of our Six Weeks to Fitness podcast, Vince discusses the connection between obesity and stress.  Federal health officials are surprised at the continued rise in obesity rates among American adults given the fact that there is so much information available on how to prevent obesity. Vince believes that the Federal health officials are missing out on one of the major contributors to obesity, which is stress. Vince believes that obesity rates will continue to increase as long as stress combined with poor eating habits and inactivity exist.

In this episode of our Six Weeks to Fitness podcast, I am joined by Jermaine Rivers, actor, author, and U.S. Army veteran from Atlanta, Georgia. Jermaine was recently cast in a recurring Guest Starring role as Shatter on Fox/Marvel’s ‘The Gifted’ opposite Steven Moyer (True Blood), Amy Acker (Person of Interest). Some of Rivers other notable roles were as the notorious Officer Carter on season 3 of “Devious Maids” and Officer Holmes on Season 5 of Tyler Perry’s “The Haves and Have Nots”. Look for him in the upcoming Feature Films “HANGMAN” starring Al Pacino and Karl Urban also “DEN OF THIEVES” starring Gerard Butler and 50 Cent.  During the interview, Jermaine will take us on his journey which began growing up in Georgia to a military family, serving in the U.S. Army for over 10 years and pursuing a very successful acting career.  Jermaine will also share how his military background helped him to land various roles and how important gratitude and a positive mental attitude is to achieving your goals.  He will also discuss what it’s like playing a Marvel comic book character and how he prepares for the role.  His exercise and nutrition regimen is also discussed and much more. This was a very informative and inspiring interview. Jermaine is definitely on his way to a long- lasting and successful acting career. 

In this episode of our Six Weeks To Fitness podcast, I am joined by Carla Christine, founder and creator of the  Yoga Greenbook, the first online streaming service providing yoga and meditation videos created by and for people of color. During the interview, Carla will share her journey from her childhood growing up in Charleston, South Carolina in a military family, pursuing an Electrical Engineering degree and working for the Federal Government.  After suffering from work-related anxiety, long commutes, and unfulfilling tasks for over 10 years, Carla decided to quit her lucrative job as an Electrical Engineer.  She didn’t know what she was going to do, but she knew it was time to make a change and pursue a more purposeful and fulfilling career. Carla first tried Yoga back in 2011 after the recommendation from a friend who was worried when a doctor prescribed her with an anti-depressant for anxiety without an evaluation. At the time Carla couldn’t see how twisting and bending could cause such healing in her body and mind but since her friend knew her struggles she agreed to try it. She believes it is probably the best advice she has taken because since then yoga has aided her in self-healing and self-study.  Carla wakes up every day with undying passion to share yoga’s transformational powers through the Yoga Greenbook. Yoga Green Book leads people of color to a safe online space with culturally-affirming teachers using the ancient healing art of yoga to promote wellness. You can try Yoga Greenbook with a 30 Day Free Trial Membership at yogagreenbook.com.

In this Episode of our Six Weeks to Fitness podcast, I am joined by Dr. Jason McKeown, CEO of MODIUS Health and Tom Bilyeu, co-founder of the 2014 Inc. 500 company Quest Nutrition and the co-founder and host of Impact Theory. Dr. McKeown and Tom will discuss how MODIUS, a revolutionary new wearable technology, works to help you reduce body weight and gain a lean muscular body.  MODIUS, which has been approved by the FDA as a “wellness device”, was developed by Dr. McKeown and other neuroscientists, based in San Diego, California.  During the interview, Dr. McKeown explains how MODIUS works by “stimulating the vestibular nerve, which connects to the hypothalamus. The hypothalamus is the area of the brain that controls body weight and appetite. Vestibular stimulation has been shown to influence body weight.”  In August of 2017, a 2-month fundraising campaign on the crowdfunding platform Indiegogo was created to raise $50,000.  According to Dr. McKeown, MODIUS is fully funded and did not need the $50,000 but as a way to further promote the product and do a proof of concept by having people purchase and try the product, the crowdfunding campaign was created. The campaign is nearly over and as of this writing; MODIUS has raised approximately 1.5 million dollars, 2995% of its $50,000 fundraising goal.  MODIUS is not meant to take the place of proper nutrition and exercise, but to be a catalyst that would encourage people to eat better and exercise. The creators of MODIUS are so confident as to the device’s effectiveness, that they are offering a 100% money back guarantee.  If for some reason you lose too much weight or not enough, or if it just doesn’t work for you, you can still get your money back no questions asked.  This device has the potential to being one of the greatest breakthroughs in modern history as it relates to weight loss.  Tom Bilyeu stated that since he’s been using MODIUS, he has better quality sleep and sleeps about one hour longer, which is another health benefit from using MODIUS.  This has been a truly fascinating interview about an amazing product, which can potentially benefit millions and perhaps billions worldwide.

In this episode of our Six Weeks to Fitness podcast, I am joined by Kershel Anthony, founder and creator of KerboomKidz Inc., an energetic and challenging group exercise program that is especially designed for kidz (ages 4-17). The goal of KerboomKIDZ is to increase student’s health by creating a non-judgmental environment while improving children’s memory and physical coordination. KerboomKIDZ raises students' confidence and stimulates their physical and mental states. Kershel started dancing at the age of five and attributes his love of dance to being surrounded by music while growing up in Long Island, New York.  He studied Dance at Hofstra University, where he perfected his style, becoming an expert in hip-hop, ballet and modern dance, as well as perfecting his break-dancing sills. From The King Michael Tour, to SHAPE America Conferences and to the IDEA World Fitness Conference, Kershel has been stomping his feet and making imprints into today’s hottest trends. He has appeared on Sweat, Inc., with Jillian Michaels, Obi Obadike, Randy Hetrick and former NFL Star, Terrell Owens.  If you attended our 14th annual Children’s Sports & Fitness Expo on Saturday, June 24th, you would have had the pleasure of witnessing Kershel’s high-energy workout class first hand.

In this episode of our Six Weeks to Fitness podcast, I am joined by ShLanda Burton, a Food, Nutrition, Health and Wellness Specialist out of Clemmons, North Carolina. Shlanda holds two University Degrees in Food, Nutrition and Dietetics. She is a Registration Eligible - Dietician, Certified Diabetes Peer Educator and Certified Birth Doula. During the interview, Shlanda will share the lifestyle changes she made which enabled her to lose 140 pounds in 3 short years and how she is able to keep it off.  Shlanda will share that although she has a gym membership, she does not go to a gym.  In her own words, “nature is my gym” and Shlanda will discuss how she utilizes nature to help her lose weight along with her healthy eating style and methods.  After her career working for government agencies she created her business Balanced By Burton, where she leads and teaches others in their journey to use the right tools and support for healthy and successful weight loss. Shlanda believes that true health is about balancing your body, mind and spirit with the food you put into your body.  She assists her clients with their transitional journey, by taking them step by step through her nutrition education techniques.  This interview with Shlanda is full of “food for thought” when it comes to designing your own personal nutrition program for weight loss.

In this episode of our Six Weeks to Fitness podcast, I am joined by Katrina Williams, an HR professional who by day works on Wall Street and by night is the owner of Top Mogul Kat Dance Studio (TMK), out of Newark, New Jersey.  Katrina is also a personal training client of Jabir (JayTheBody) Bryan, owner of “Secret Formula Fitness” personal training studio out of Hillside, New Jersey. I interviewed Jay in Episode 107 of my podcast and was very impressed by the fact that in a short amount of time, he has amassed over 21 clients who have lost a total of one thousand pounds under his training and guidance. During the interview, Katrina shared how Jay’s unique training style and methods helped her to reach her fitness goals.  Katrina also shared what her childhood was like growing up in East Orange, New Jersey as a very active and healthy child, participating in all types of activities, including dance, but it wasn’t until later in her adult life while trying to juggle her passion as the owner of Top Mogul Kat Dance Studio and commuting to Manhattan for her day job, that the daily commute and the stress that goes along with it, really took a toll on Katrina’s body and caused her to gain about 30 pounds and that’s when she reached out to Jay for help.  With the help of Jay’s Secret Formula Fitness training methods, Katrina was able to “get her body back” to where it used to be and is now feeling totally energized and motivated towards taking TMK Dance Studio to a higher level.

In this episode of our Six Weeks to Fitness podcast, I am joined by Danielle Crosby, a Certified Personal Trainer, and aspiring bodybuilder.  During the interview, Danielle will take us on her journey growing up in Detroit, Michigan in a single parent household with 2 other siblings.  As a child, Danielle witnessed something that no child should have to see and that is domestic violence against her mom.  This was a traumatic experience for young Danielle along with the fact that she felt like an outcast among her peers.  To deal with the loneliness, Danielle would spend her time eating all types of food, especially sweets for comfort, which added to her excessive weight gain.  Later in life, after a divorce from her 5 year old son’s father, Danielle found herself in continuous cycles of harmful relationships which further led her down an unhealthy path, but one day she found the strength and courage to move on from those relationships realizing that she deserves more from life than to be in relationships that are detrimental to her mind and body and she is also her son’s sole provider.  Danielle turned her attention to eating healthy and exercising 5 days per week.  As a result of her switching to a healthy lifestyle with nothing but positivity around her, Danielle has lost over 70 pounds and has a goal to compete in a major bodybuilding competition while building her personal training business.  Danielle is determined to succeed and she is documenting her progress on her Instagram page @dannycfitness.