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Podcast Season 1 Episode 5: Brandon Williams and Collyn Currie
On this episode of the show I'm interviewing Brandon Williams and Collyn Currie from F45 gym in Ellisville, MO.


Brandon Williams has 11 years of certified personal training experience. Additionally, he is a health coach and has been helping people reach their best self his whole adult life. He is a husband and father of 2 beautiful girls.

Brandon is the general manager of the Ellisville location of F45 gym.

Collyn Currie is one of the head trainers at F45. She has a background in exercise physiology, and after her own struggles with her health, she has grown a passion for helping others get their health in order.

Website: https://f45training.com/ellisvilleclarksonvalley/find-us
Facebook: https://www.facebook.com/f45ellisville/
Instagram: https://www.instagram.com/f45_training_ellisville/?hl=en
Phone: (314) 346-2683

Transcript:
spk_0
Hello and welcome to STL Active; St Louis' premier health and wellness podcast. STL Active aims to give listeners in the St Louis area the information they need to succeed and progress with their health and fitness. This podcast is brought to you by stlouispt.com and hosted by Doctor of physical therapy, Greg Judice.
spk_1
Hey, guys, it's Dr Greg, owner and physical therapist at Judy Sports and Rehab. On this episode of the show, I'm interviewing Brandon Williams and Colin Currie from F 45 Ellis Ville, at 45 is a high intensity, functional circuit training facility. Brandon has 11 years of experience in personal training, and Brandon is also a health coach and has a huge passion for helping people. Colin is the head trainer at a 45 in her own journey to health led to her calling to help others achieve their fitness goals. Without further ado, let's get into the interview with Brandon and Colin. Welcome to S t l active. Welcome Brandon and Colin from F 45 else ville. Thank you guys so much for being here.
spk_2
Appreciate it.
spk_0
Thank you for having absolutely
spk_1
excellent So, Brandon, tell us a little bit about you and your background and how you got to be here. It at 45.
spk_2
Well, um, I've been a personal trainer for 11 years, so that's the 1st 1 That's probably most important. Um, and, uh, got a wife, two daughters, and I've always been very into fitness and nutrition. That's always been my wheelhouse, So I mean, I don't know how far you want me to dig into that one. Just let her it, um I love information too much. Probably. Uh um, always reading something, doing something, Trying to perfect something. You know, I kind of Ah, Klaus a perfectionist. But try not to be stressed about at the same time. Um, I'm silly, goofy and love to have a good time.
spk_0
That Yeah, and hope. Nothing wrong with that. Yeah.
spk_2
Um, you know, I think that, you know, if you don't have fun, if you don't enjoy the process of what you're doing, you're never going to stick with it, you know? So I think that's why I've been a fitness and nutrition for so long. It's got something that I personally adopted every way that I can
spk_1
sure. And that's with anything in life. You get informed this correct good habits. And if it's not fun to d'oh, yeah, you're never gonna stick with
spk_2
absolute not. You'll never stick to it.
spk_1
You gotta enjoy the premises. Always. Go on. Let's hear about your background.
spk_3
So Okay, I'm gonna try to keep this short, so I actually
spk_1
have to.
spk_3
Um Okay, fine. So I actually started. I was art student, and I never worked out a day in my life. I had scoliosis. I was born with scoliosis, found out, um, in the fourth grade and had to wear a back brace all the way up until eighth grade. Um, then So my the curvature of my spine just kept getting worse and worse, and the back brace slowed down the curvature, but it didn't stop it. And so at a certain point, if we would have kept it going, it would have crushed my heart in my lungs. So I had to get surgery when I was 14 years old. So I was a freshman in high school, still going into college for art. Um, didn't work out Nothing. I used to play softball. Used to do gymnastics. They told me I would never be able to do that again after, um, after my surgery, At least not gymnastics, but could grow back in the softball sports, things like that. If I wanted to, Um, I always pulled muscles in my back. Um, I was always injured. Everything always hurt all the time. In college, I started to get really tired, and I was sick and tired of being sick and tired basically. So I started to work out in college. I quit going into my senior year and then went to school for personal training because I had started working out in my house two years by myself in my basement with water jug filled with water, uh, Kansas suit. And, like, a £20 dumbbells. Yeah, straight up and a drawstring bag. I'd put this Kansas soup in there, and you'd use this little wooden box I had. I just use whatever I have in my house to work out. So then creativity, right?
spk_1
You have to have my
spk_3
art came into play. You know what I'm saying? So, um, did that? I got myself in shape. I lost way. I had gained my freshman 15. I lost my weight. I started feel stronger, and so that's whenever I decided. Okay, I could do this for other people. I started to feel empowered myself. I could do this for other people. So went to school for personal training and have been personal training one on one in group for about almost six years now. And I love it just the opportunity to be able to give people that empowerment. And whenever they feel like they are, they cannot do something. Or they were told they cannot do something that they're always ways around it. And there are always ways to do whatever you want to do. You might just have to modify it and make little changes. So it's been fun and exciting to see the process in, to see people's lives completely change in their mentality. That's one of the biggest things for me is like mentality. And Brandon, I talk about that all the time is just like how people's minds can change
spk_1
right from and just like we were talking about with Brandon, if you don't enjoy it, yeah, and so creating that mentality of the process, enjoying the process, enjoying what it takes to reach those goals. Because if it's just a burden every single day and I got to get through this, Yeah, if that's your thought every single day, you're never gonna stick.
spk_2
And now I feel like my intro is awful.
spk_0
E Just think
spk_1
you did. Now that you know what, I'm gonna give him a chance to redeem himself.
spk_0
You want to redeem yourself? You got something deeper in there. But I mean, like, I don't know where
spk_2
I didn't know how deep the story was going.
spk_1
Oh, I I when you're in deep Well, maybe Maybe you just kind of catch everybody up. Why? At 45. So why here? Why now?
spk_2
Um, well, the opportunity was given to me and I took it, you know? So, you know, we were this company before and things, you know, they went separate ways. And then I got offered this position and I'm glad they took it. It's I mean, like, I know that's not like a super sexy story, but that's just kind of the way it happened because I've been working out, You know, this way for a long time. No functional training. I bowled. We both competed in CrossFit for a little while, you know, have that type of experience. So, um, functional training has been in in it. And I love the group setting. I love it. I feel like people just way more motivated and way more consistent than just coming in tow. No, meet me with training. I
spk_3
think it's just a easier way for people to get
spk_1
into fitness this way. And it's easier to convince your neighbor, your friend or you know somebody in your family to join you. Yeah, because it's a group setting. It is not always doing it on your own, and it's easier to enjoy fitness. It's more fun with friends.
spk_2
Well, yeah, it is in life. Isn't one on one correct? You know, like communities are one on one. You know, no one says that home. Me and my friend are a community, you know. So when people want to be a part of a community, there is personal Training is usually successful because they come to a gym to get personally trained. They know the person that runs the place. They know the other people that work out there. They know the other trainers they know these people. You know you have successful trainers to go to people's houses and do it, but I mean, that's very, very small percentage of what actual training looks like. It's No. One. You know, you're not part of a community than you're probably not going to stick to it in some way because the reason why people quit is because they feel alienated or feel forgot. You know, just like you know what? The trainer tries way harder when he first meets a client in for the first couple weeks and after that just becomes a run of the mill. That's why people don't stick around. It's because they stopped feeling special.
spk_1
Sure, so let's maybe go into that. How do you guys create that community at at 45?
spk_3
Um, I think one of the biggest ways is that we have a lot of energy together anyway. So, like just ourselves, and then whenever we bring that together, it just creates this big ball of energy, and no
spk_0
one wants to
spk_3
be around negative people. That's just really, really so like breach. So whenever we're in there like, we want to give as much energy to these people and have them have as much fun as possible. And we get to be those motivators and those cheerleaders and in F 45 like all the programming has done for us. So our job is to be there taking care of them, and that is I don't know about any other personal trainers. But I know for us that's probably one of the most exciting things about our job. Is getting to actually take care of people and help them see the value in what they're doing and help them just become that much more confident in themselves. Seeing like the confidence that fitness has brought us, then they get to start to feel that, too, and it feeds or energy. They feed off of that and our community has grown so much stronger just because we have that energy and we try to make it fun. And like a family, we want them to feel like they're coming home. So that's that's what we really try to show it all of our members and they're
spk_1
absolutely and I think the community aspect, just like you were saying earlier, is it has to be there. That's why people continue to stick around. Yeah, even though they may have the best trainer on the planet or the best whatever. If there. If the community is not there, they're not gonna stick around. And so that is definitely in myself what I'm looking for in a gym. But most of my clients, they're either afraid to go to the gym or they don't know what they're gonna get at the gym. And so being able to tell them about the community is a bit more of a cell. Then what you're going to get from a trainer.
spk_2
And you know, two things that people fear the most is, you know, do do I fit in. And am I enough? You know, when those stop people from doing a lot of things or comparisons Yeah, you know, and and make with the community people are searching for. That's why those two things are Our worry for people is because if you're not enough, you might not fit into the tribe, you know, if in and so on and so forth. So no, that's why community really is important to everybody, Craves said. It's part of our biology. We all crave a community. I mean, you think about it. Jim's churches, sports I mean, anything that I mean everything that I feel like is based around a community. Even gamers. You get online, you play games. The bunch, your friends, you know, it
spk_1
may not be able to see him yet you're still communicating
spk_2
you're drawn to, and you feel like people that you know, have you No more bouts of depression usually tend to be more loners, and I did not do it not part of a community of some sort, because I think it's more to be a lot more environmental than anything.
spk_3
I think, though being a trainer for so long for both of us, that has made us become I mean, I think we're just naturally like that, but it just made us become chameleons. So, like loving on everyone, no matter what, and people just want, everyone wants to be loved on whenever they come in, like they don't want to feel like an outcast. They don't want to feel left out. And I think the ability that we have to be able to make everyone feel welcome equally is what people really love about it. too
spk_1
right? And that's that's huge. And if you can't do that, you're only gonna attract a certain type of person, right? And if you're only attracting a certain type of person, they might be part of a community. But you're not building a deep, full, thorough community you've been having those different personalities is what makes you
spk_2
kind of tell the people that are coming in that are actually looking for, like, there tryingto find something or they already have something. But this is just something else to another community that they have. You can really tell those people that kind of come in, come out really consistent, but don't do a lot of talk and don't do a lot of this that just kind of want to get it done. But then some people you can tell they're coming in tow like I need something in my life that brings me joy and is healthy.
spk_1
Awesome. So, do you guys do any sort of events for your clients or, um, you know, after hours, types of things just to engage the community more than just within the facility itself.
spk_2
Happy hour after the sessions.
spk_0
Oh, yeah, way. Okay, so
spk_3
we've only been open for about a month now. Um, but we're planning outings. We've talked about. Do it
spk_2
almost too, huh? It's almost too
spk_3
almost two months. I'm sorry. Almost two months, and, um and we're trying to plan outings like we were talking about going ice skating. We want to go out to some of the restaurants closer to the gym, things like that. Just to be able to be together and communicate without having to be in your gym clothes the whole time. I mean, you could be in your gym clothes, but like, you know, you could just show a different side of yourself, not just the gym version of yourself, like it's something different where we all get to communicate and have fun together. That's
spk_2
awesome, because I think that's really important. Part is that Jim Jim used different than in a lot of ways different than the real you. You know, when you first decline out like an address or jeans or like they look weird.
spk_0
You're like, Oh, my God, I didn't even recognize you.
spk_1
When you're not wearing sweatbands, you don't look
spk_0
like you know exactly what's going on here. That's funny. So how did
spk_1
you get to that point where you feel like you're that chameleon or that motivator? Or that that person that's able to connect with with anybody is that experience there? Is there something that you did purposefully to get to that point?
spk_3
That's such a good question. You
spk_0
want to go? You know, you
spk_3
are very eager to talk about that.
spk_2
Go. They think this is very interesting and it's a really good question.
spk_3
It is such a good
spk_2
question. Because if you think about Brandon, our coach bee coach, being and
spk_0
the gym, you know, in the gym said And compared to like, you know, really, I mean
spk_2
really life, like my personal setting, you know, there's, you know, when a business people come in like you got a chameleon, you know, it's part of being in the business, and the business owner is that you've got to make everybody feel comfortable and you gotta put your biases aside, you know, but out my personal life, like I get to be around who I want to, I don't want so there's really not much chameleon. It's just Brandon, you know, But we know when people come in. It's important to make them understand that you get to come in here, you get to feel comfortable and I'm gonna meet you at your level. And this isn't about me. It's about you. That's what the biggest part about it is. I'm commute. You know, we're chameleon to that person because it's not about us. It doesn't matter who we are, what we d'oh all that fun stuff as long as they feel comfortable. As long as I feel like we you know we're excited for them genuinely when you know on their journey doubt.
spk_1
We all got into this to help people, and I think that's that's really what it boils down to is being able to connect with people where they are in the way that they need to be connected with absolutely, whether that's evaluating their personality profile or just a feeling that you have about them, you're still able to connect with them in the right way.
spk_3
I think the thing about that, too, though, is like getting to that point of being able to be that way.
spk_2
That's a good thing.
spk_3
It's like is like it all comes from yes, what experiences you've had in your life because, um, we go through different jobs. We go through different training techniques, like strength training, Olympic training, like you meet different groups of people. You go through all of these different life experiences that make you become that chameleon and experience that was different. Different types of people in different situations toe where you now start to understand howto handle each person and their individual needs and there once and yeah, like Brennan was saying, like at home, you're a totally different person. Probably. Like, I love to have time by myself. But also, being around people does energize me a lot. I do. I am have a very outgoing personality, but it can also be a strong introvert. But having those life experiences is what makes you that chameleon.
spk_1
Yeah, that That's kind of what I was getting at with the question. Is those life experiences with everything you've been through with scoliosis and the Oh, yeah, I'm sure you went through plenty of therapy and bracing and all of that. Yeah, you got to see it from their perspective as well as yours, Right? So now, as the provider yourself, you can see what you liked in a provider. What you didn't like in a provider. Yeah,
spk_3
And you have to be able to put yourself in their shoes to, um even though you have had those specific life experiences, doesn't mean everyone else understands what that's like. So it's it's being like, Okay, how can I see where this person has been? How can I see how they feel And how can I understand that and then working with it and then working with your own emotions and going back and forth? So, um, I think that helps a lot too.
spk_2
Yeah, And the thing is cool, too, is that we We both bring a different balance. You know, I have different things. She has different things. Like someone that I feel like I connect really well with is anybody that has, like, you know, a chronic health issue. Because I've had quite a few in my day, you know? And, you know, having someone realized that you can have all the excuses and not use them, you know, because we usually all have them. You know, when I've been through and dealt with and still push forward on my health journey, no matter what you know. So and that's just like people just usually stop. Once they get, they get a bump in the road and then that's where they stop and they never move forward from it just because they start becoming a victim and then
spk_1
the bump turns into a red blood rather than that just being just a little bump bump. Now go for it.
spk_3
That Okay, so that's one of my biggest things. And it's funny that you say that because we were just talking about that in how so say, like my surgery, for example, there's plenty of people who could say, Well, I can't do anything. I'm constantly in pain like nothing is going to get better. I'm always in pain, like I am always in pain, but there are always ways to make that better. There are techniques to make that better, Um, physically by yourself to take care of, like by yourself movements to do mobility techniques that can make you better. You don't have to go get another surgery to make the pain go away. You don't have to go get shots to make the pain. Go it. I mean it depends on the circumstance, for sure. But, um, I think that the hardest thing is that when we try to help someone get out of that pain and get out of that little bump where they feel like they're stuck and they can't do anything else and that's just it. There are so many ways, and we want people to be able to be open about that so that we can be the ones to come in, swoop in, help him out and change that mindset. To be confident, be like No, there's always gonna be something that I can do to become better. Always, I might be a pain, but I can figure out a way to subside it or make it better and get stronger from that. Oh, I could
spk_1
go that Zach is definitely a tough topic. And it's what type of chronic pain. Yeah, it's, You know, if you look at the evidence, it's very highly associated with depression, chronic chronic neck and head pain highly associated with anxiety. And so there are a lot of these associations. But those limiting beliefs are what keep people in that rut. Yeah, yes. You have a chronic condition Yes. You were probably always going to have something. Yes, but you still have to put in the effort to find that next thing that can help you. And it's not easy to do. So let me get your opinion on how do you How do you address those limiting beliefs or there's self imposed limitations.
spk_2
Get away from forums on the Internet.
spk_3
Oh, gosh. Yes.
spk_2
Because if you you know, because I've spent my days on, you know, forums and things of that nature, Um, a little background. I have found out that I had hemochromatosis and perform okay, which are both pretty nasty genetic conditions that require a lot of different things. So you spent a lot of time on forums, you spend a lot of time. And then what happens is you get this community of people that are all victims of something, right? And then I've tried this. I tried that. Nothing's gonna work. I'm just dealing with it. There is nothing can be done. And then you adopt that mindset because you're in a sensitive emotional state. And now this becomes your normal not realizing. All you have to do is think no. How can I you know, that's it. I just made a post of my personal page about that. Today is how can I as soon as you say, How can I? Your brain looks for solutions, but
spk_3
I'm going
spk_2
thio. I'm going to How can I If you want you say that your brain is going to start thinking of things, it's going to start trying to figure things out, is going to start trying to search for an answer. But if you just say this so it is your brain isn't triggered to think anything at all. So I mean, when you when you think about limiting beliefs, I think the first part is to get around people that are not limited believers. Then that's what all those people do is It's hard not to go towards that community and take that victim mindset when you there. So by getting around people that are not gonna let you have excuses and being able to be open enough to know when you're making excuses and not getting defensive about it,
spk_3
yeah, and having the patients and that's hard, that's extremely hard to do. That comes with the hard work, and everything is you have to be consistent. You can't just do it for a certain amount of time. If you have, I'm talking like pain wise. If you have pain, you can't do a certain amount of exercise is for a week and expect it to be better. That's just not gonna happen. People try to find that magic way, and they think that it's instantly just gonna happen and it takes hard work and it might happen for the rest of your life, and you just have to work on it for the rest of your life. But that's okay. That's okay, because you can make it better a little bit at a time, right? Patients and consistency. Yes,
spk_2
that brings up a really good point. So the dead has brought up a really good point
spk_0
is that I think
spk_2
that the reason I believe a reason people have such a hard time with dealing with emotions of sickness, with all that is because of highlight reels, right highlight reel celebrities. You know, Instagram is that just a huge
spk_1
file room, right? So it's everybody's best version of themselves.
spk_0
Exactly. So when you look on
spk_1
there and I think that
spk_2
if you are a influencer. You know, just you have a huge following. You have to be transparent as much as possible. Um, you know, are you familiar with our be Marcus? Every Marcus? Ah, he owns you. He started on it. The supplement brand. And he's a supplement. You know, the big supplement guy, One of the biggest supplement industries that exist. You're gonna help started. And he you know, he's the human optimizer, right? Supplements, not drugs. And he came out. I was, like, a few months ago and, you know, had a little Facebook live or instagram whatever and said that he's been struggling using sleep medication for last year. You know, that's the type of transparency that someone owns a supplement company. That's all about human observation. Sleep is a big part of it, But he's been struggling with sleep medication for last year and to let people know and like that. If you look at that thread, I mean, there's so many people commenting that Wow, if you're struggling, I mean, it makes me feel like I'm I'm okay. I'm you know, I'm a real person because every person you know, no matter how famous they are no matter how healthy they tell you they are and how fit they are. They have something
spk_1
everybody's dealing with that there's something there. There's their
spk_2
sleep, There's digestion. There's, you know, mood. There's something that someone's deal with some fearsome anxiety, something that's there working on. But the key is just are they transparent about it? And that's the That's
spk_1
And he probably succeeded because he was transparent. Do exactly. It's like the guy that owns Supplement Superstore here in town. Yeah, I mean, he told about his weight loss journey and his struggles, and he's absolutely killing it, you
spk_0
know? Yeah, because you know,
spk_2
I mean, you think and that's the type of people I follow. If I feel like someone just a highlight reel, I will not follow them, You know, that's why I'm my social media. I try to be as transparent as possible because just like that, the ones of the most riel get the most like you get the most riel attention because people,
spk_1
everything else is just official.
spk_2
Everything. Absolutely so. I think that's where this comes from. That kind of ring you back to my point that people think they need to get to a point where they feel incredible and amazing to just before they can move forward in their life and continue to crush their goals. You know, do I think there's a place where you can 90% of time feel great and awesome? Absolutely. But that's different for every person.
spk_1
It's not realistic to expect 100%. No, here there's, like, the human highlight reel. Like you said, that's yeah, because everybody has to know that that's fake, but they still want they want to believe it,
spk_0
right? Oh, really? Really want
spk_2
to? You know, it's part of the dream is to just be 100% all the time and, you know, with, like, say, sleep for instance. You know, I would love to have eight hours of sleep every night, but my kids are kids, and they're not going to sleep all the way through the night every night. I'm not gonna eat the best thing before I go to bed every night, you know? And I'm not gonna sleep well, so, you know, stuff like that. You just I just got a charge on through.
spk_1
Yeah, I love it. So that brings me back way. We kind of got a little bit off of something that I wanted to ask for it. So you mentioned that that those negative thoughts become the normal. Okay, so what are your thoughts on say, support groups, so love him. Okay. But they can be all negative. Yes, they can be. So I'm gonna tell a little bit of a story on my wife. She's gonna be fine with this because she's her story before. So she's had chronic pain for about three years, but lower back issues. She's the right person, you know? It is really difficult to treatment. Um, but anyway, so she's She's had issues for several years, and so she has had a surgery. She's tried multiple different therapists. She's tried training. She's tried a lot of different things, but she never gave up. And I'm really proud of her that she never gave up. And she was always trying that next thing. Well, the last thing that she tried finally worked. And so she's been doing really great every last year, but she never gave up. She went to this chronic pain support group. Everybody else has been in the group for years and years and years and years and years, and she was able to gather some knowledge out of that. But she knew how to get out of it. And I think you know, there's obviously some encouragement with evidence for my end. It's hard for me to be completely understanding of the pain, but you have to be have to be empathetic, obviously. So how does that chronic pain support group or any type of support group foster positive
spk_2
beliefs? Well, I think that that brings up a good point because I guess I automatically assumed in my brain when I think support, I think of what I think support us, you know, instead of thinking about what support is generally if you go to get it. So I if you're if you're asking the question, how do you know if it's a negative or positive support group? Is that kind of what you're asking
spk_1
or how can you? How can you know? Okay, until you get there
spk_2
is Are you are you? Is it changing you positively? You know, I mean, if you have
spk_0
more self doubt there,
spk_3
are you thinking more positively, really like, Are you encouraged Well, I think that.
spk_1
And I think some people struggle with that self reflection to be able to even recognize that it all starts. It all
spk_2
starts from there's so many things. There's so many subconscious ways that you run her life because of something someone told you when you were 10.
spk_3
Oh, yeah.
spk_2
You know, there's so many things if you if you can reflect and you can dig deep because that's why if you let yourself, you're never gonna figure it out unless you ask yourself those questions now because then you happened. Why do I have a problem doing this? And then it's gonna you have to. Your brain's gonna reflect and you're gonna find things out, and you just have to be willing to see where it happened. Because
spk_3
instead of sorry, I'm sorry to interrupt. I don't like being I am here because of this. Does that make sense? So, like I'm here because of this situation and it almost like you won't get out of it because you think that this is the causer. You think that this is why and then people get so fixated on that and then they won't get themselves out because they're like, I can't do anything else because of this. Did
spk_0
that go along with what you were saying? I think
spk_2
so. I think it all kind of makes sense at the same time, you know, because of what we are we staying on track with your questions?
spk_0
Absolutely. Okay, so
spk_1
So what? We're gonna wheel it back into How do we use these knowledge into being more active and being more fit and using that, not F 45.
spk_2
So finishing up that last last question, I think as long as you know, how is a great thing to start. But, you know, whenever that something's happening to you, why is this happening for me? Not to me. You know, this is happening for me. Okay? If you can adopt that second mindset, so you know it's gonna get a little deep. But one time, my daughter asked me if I was sad that my mom died when I was young, and I go, Yeah, but then you wouldn't be here, you know? So if you can think about something that tragic intern into something positive, I mean, that could happen anywhere, any time. You know why did I lose that job prime? Because what you really want to do is right behind right right around the corner where this is pushing you to take that step, you know? So no matter how tragic something is, eventually you're gonna be in a place where there is a reason or something you can learn from it.
spk_1
And creating that system of positive beliefs can get you in the right mindset.
spk_2
So support is that are you better or you Do you feel better? Do you feel worse after that support? You know, do you feel like you're more encouraged? Do you feel like you're gonna get closer? What you really want in less being stagnant? So
spk_1
then how do we use that to be better at a 45? How do you guys use all that knowledge and experience that you've gathered to help your clients? It at 45
spk_3
that goes into that goes into their goals. So, like what they're wanting to achieve, we use all of that information, all of that background information. I love that. We just talked about that because it's literally like when we have our one on ones with our clients We try to figure out the deepest part of why they feel the way that they feel, how they feel, the way that they feel like we love that mental mentality stuff because it goes deep into your fitness. So we figure all that out, put it together with their goals because typically people's goals are general. Really, Um, they're kind of vague either. They just want to tone up. They want to get in shape. They just they're going on a vacation like there's something so much deeper than that and a reason to why they're wanting to do fitness and why they're wanting to get in shape, that we take all those pieces and put it in there and figure out OK, this is what's gonna drive you. This is what's gonna motivate you to keep going and stay consistent towards your goals. That makes sense,
spk_1
absolutely. And I think gold setting is huge and it's one of the biggest things that I think I'm great as as a therapist is getting to the rial reason why they're here. Yes, people don't come to me because they hurt. They come to me because they can't throw a ball with their kid or they can't get up
spk_0
down off the
spk_1
floor to play with the grandkids. And I'm sure you guys were getting into the same type of goals, hopefully with less pain and more inability, right? But I think our goals end up being the main driver of what we d'oh as practitioners so that that's huge. Absolutely anything else to add to that
spk_2
people. I have a hard time telling you what they really want because they don't think they deserve it. You know, for some reason, especially, there's people out there like I want this and that's what I want. You know what? A lot of people like that self confidence to even admit what they want
spk_0
or they feel
spk_3
like they're just gonna be judge.
spk_2
Yeah. Oh, yeah. I mean, that doesn't matter. You mean judgments.
spk_1
And that goes back to your two fears. Don't do I fit in. Yeah, am I was it Am I enough?
spk_2
Yeah. So, I mean, if it's all about confidence and if someone, if someone doesn't feel comfortable telling you why they want what they want right out of the gate, there's probably a lot more to that in the first place, and then there's kind of a lot more reading need to be done in that person. But if someone comes out and tells you what they want immediately, they're ready. But its use of the people that you gotta kind of pride out ah, get to get it out of them, and they're probably going to still take a while to really make those changes in their life to see what they want to see.
spk_1
And that's okay as long as you're sticking with him, since that's what it's about, is meeting people where they are again, and if it takes him a while to open up and be confident and honest about what they really want out of the situation, that's okay, as long as you're sticking with him. Noting that trust for sure,
spk_2
and I'm fascinated with the emotional side of things that is probably the most fascinating thing to me on the planet.
spk_1
Then let's let's use that as kind of getting into, you know, you're reading and listening suggestions. I wrote that down as a question, but obviously you've You've done a lot of research. You've done a lot of thinking of Mt. the emotional side of fitness and so maybe kind of tell us your journey, and then maybe some suggestions if some folks wants a mother opportunities to learn more. Yeah.
spk_2
So, the S D l active podcast for sure, of course. So, um well, that's a loaded question, but I'm gonna I'm gonna hop on that train. So my I saw used to just think that, you know, feeling depressed, feeling anxious, you know, feeling, you know, anyway, but happy There was something wrong, you know, Because that's what we're going to the bookstore and how to be happy. 10 steps to be unhappy Happiness Hap Hap Hap Hap Happy. You know, it's telling you this unwinnable dream of attaining happiness all the time and, um, it is it's just it's a sickness. It really is trying to be happy all the time. And then instead of appreciating your depression, your moments of depression, your moments of anxiety, your moments of joy, your moments of this, your moments of that and just letting emotions come and go without judgment because you feel depressed. And as soon as you label yourself with depression now you're depressed. Person. That's a big difference. and I'm taking out all the sensitivity, some, maybe some biological issues of something they have. But most people think it calling depression from my experience or just because of labeling themselves depressed instead of just having moments of passing depression. Sure, so the best ways toe learn that is E. I mean, being vulnerable stuff for people to be a very tough, you know, coming in to join the gym is usually vulnerable, you know. And, you know, being able to talk about your motion can be very vulnerable, especially men woo especially men. But being able to be okay with, I feel depressed today. You know, I'm feeling down, but what you know. But why is that? I'm feeling really anxious right now. What's going on, you know, and digging with that, and that's what it gets. A lot of people that's 99% of white people would get out of shape and gain weight. And don't go to the gym is because of undead with stuff on the inside. So if word
spk_3
I'm not meaning to laugh where
spk_0
I think you're you're on. You're like emotional Tanzer. Yeah, this is Feel it Super. I'm like, baby where you going?
spk_2
So I'm taking you on a journey
spk_0
that's straight up his He is.
spk_3
I'm just sitting here laughing because I'm like, he's going.
spk_0
He's gonna so I'm gonna go. So what I'll
spk_2
do is I'm gonna get a suggestions. Okay? So, like Sam Jackson? So my the podcast that has changed my life the most, in an emotional way is J P. Sears podcast. Okay, there's some cuss words in it, though. So if you don't know you don't like those. Don't listen to that. Um,
spk_0
that's that's one of the
spk_2
That's one of the biggest ones, you know, as far as, like, straight up emotional intelligence, like all day. Okay. And then, um, you know, I also like Bobby markets podcasts. That's a really good one. And then I get one more. One more I drop on you is if he aligned Podcast is pretty good. It's kind of a newer one, but in books just emotional intelligence is a book. The 2.0, emotional telling us two point. Oh, that's a great place to start And, um, burn a browns. The gift of imperfections. It's a really good place to start. I know the guys out there might even hate thinking about reading that book. But that's a really great book. If you're just kind of. If you're really trying to dig into just being okay with being vulnerable, that's Ah, it's a wonderful book, but
spk_1
let me throw one out specifically for guys. Done. Okay, So Dallas am Stan. I know the guy personally. Okay? He has podcast called Defeating Depression. Okay. And he is his. His tribe is men that air kneeling with depression. Awesome. And so might might have another one for you to get addicted to it. I like that. What is it? What's the name? Even Dallas. Am, Stan.
spk_2
And if I were to leave this far to tie a bow on this, I think most of the reasons problem most the reasons problems have people people have problems with stuff are things is because of expectations that they have about their lives that are not their own. I think it's important when you come out of childhood and you become an adult, you need to really sit and think about okay. My parents had all these rules and regulations. But what do I think about all those things? Who am I without my parents? If I you know who would've Why? What? Oh, I like what I enjoy without the expectations of my boss with my partner of anybody like who do I want to be? What I want to do and how do I want to feel? You know, it could be completely different than your raise instead of I got this job because my parents wanted to become a doctor. What do you want to be? You want to be a
spk_1
teacher? Really Want? Yes. Yeah,
spk_2
that's what I get. I'm curious. Whenever there's like third or fourth line doctors in the family like, is that really what you wanted
spk_1
to dio? Are you just doing it? Because, I mean, that was expected
spk_2
out of the thousands of things you could be. How are all of your doctors? You know, it's so but
spk_1
perfect. So let's get back into how f 45 works. So you talk for
spk_2
a while.
spk_3
You talk
spk_1
too much. So how do people get started? How do people know? How do you guys learn what their goals are and how to work with them most efficiently? Most effectively.
spk_3
So typically, um the Brandon. Typically, Brandon or I will contact them. Um, have them come in to try a session. If they don't come in to try a session first we get him in for a one on one and we talk about talk about their goals, why they're really wanting to start their fitness journey. You know, all that in depth stuff that we've already talked about. We get to know them, and that way they feel much more comfortable. Um, I think we just add that one on one personal training kind of touch in our studio, and I think people just they feel that much more connected to us, which makes them feel that much more connected to the community. So we have that one on one, Um, and then we'll book out the rest of their sessions on their trial, and then that way we want them to try a conditioning session, a resistant session and a Hollywood session. So we have our our conditioning sessions are Monday, Wednesday and Friday, and then our resistant sessions are Tuesday, Thursday in Sunday's. We don't have Sunday sessions just yet, but we will eventually and they're amazing for one. Let me tell you. Resistance sessions are awesome. All of them are awesome. But I just specifically love resistant sessions and then Hollywood sessions. So every session is 45 minutes long except Hollywood on Saturdays. That's our 11 hour session and people love it. We have deejay Dave up in the house and he's killing it. He's killing it. He's got lights like there's a whole bunch of people there, the entire community. Everyone who comes in every single session comes in for Hollywood. And so everyone who's in our gym, they all get to meet. They all get to talk and mingle. And that's fun. So we want everyone. It's
spk_0
a party that absolutely thank you. Yes,
spk_3
that's exactly how we explain it to people. And then they're like, little party. I wanna go. I wanna be invited, you know? And so we hold on,
spk_0
I'm not done yet. Stop trying to bump in my
spk_3
conversations. And so we want everyone to experience each part. Sure, Um, that way they get the busiest times in that way they get the less busy times. We got a lot of people who come in and they don't want busy times eventually, they will be pretty busy. But I think it takes that time to get comfortable. And it takes that time to get to know your community. And then they're like, Okay, I like this. Let's bring bring it on. Bring on Hollywood days. You know, um, but we do want everyone to experience all that, and then they just get involved in the community, and that's it. We go from there, we talk about their goals every once in a while, see how they're feeling. Um, how they're doing, how they're changing. And that's it. Their family.
spk_1
Excellent. I'm gonna have to come by for a Hollywood.
spk_0
You've gotta come by for
spk_3
a Hollywood day.
spk_2
Will you do tomorrow?
spk_3
Eight and
spk_1
9 50 Only making.
spk_0
That's awesome. Yeah,
spk_1
so I'm not
spk_3
all right. You
spk_2
just one more thing. Dad, too. When someone comes in, we like to So someone's first time will pair them with someone that's been there for the law. Oh, yes. So that they have someone not only re guiding them, but they also have a person's like, Oh, we're going to this because if you're over there helping Gerald, make sure he's doing something safely And, like, they're switching to move their switching or doing something that person like. Oh, we're going over here like you'll have people that you know, new people. Just like, where do we go next? Like, Oh, we go over here and
spk_3
there. There, partner guides them and then they become
spk_0
pope. Sweet friend. Besties.
spk_2
High fives are mandatory.
spk_3
Oh, high fives, all the time.
spk_1
Thanks. And that's part of building the community. I say, shake your
spk_2
hand one time. High fives the rest. Okay, No. Get 11 handshake. If I shake your hand once and less like, you know, you just don't feel like a good shake. Then we'll get
spk_1
you. Okay, Well, I'll be sure to keep that in mind.
spk_0
We're done here when you're leaving. Now it's a high five. From now on, no more shake.
spk_1
Oh, goodness. That's awesome. So how
spk_3
do you
spk_1
guys use that 1 to 1 evaluation to Taylor. The program to each person
spk_3
you wanna You wanna go? I wanna go. I
spk_2
wanna go. Go, Go.
spk_3
So whenever we do that, it depends on their goal. So say they're wanting to gain muscle mass. Everyone should have a little bit of high intensity and their workouts at some point just to have that cardio conditioning aspect. But if it's someone who wants to gain muscle mass, we're gonna have him come in on the resistance days and we're gonna have him go a little heavier. We're gonna have him stick between certain rep range zones and we let him know like, hey, resistance days, you're gonna stick between these rep range zones. And if it is, someone with the specific goal is getting muscle mass will go up to them individually and say, Hey, when you're working out today, this is where you need to be within your rep range zones. So that's where it comes in with that one on one personal training is that when we know those clients, individual goals weaken, Go up to them and be like, Hey, yes, this workout is a resistance day, and a lot of people are gonna wanna go fast, but I need you to take it nice and steady work on your tempo. We specify it to them for those specific als.
spk_1
Perfect. Okay. And that was just what I was wanting t here because you had mentioned earlier that the programming is not in house, right? That's Is that a corporate thing? Yeah. Okay, so you get your programming from corporate, but then you're able to tailor it for each individual person to make sure that they're in the reparation during the time or the speed or whatever they're doing to yeah, making individualized to them.
spk_2
Because Because if biggest thing for me is that if there's a movement that you're supposed to be doing that day and you can't you can't do it properly. You're doing it.
spk_3
That's where I was going. You're
spk_2
not doing it. You're just not, you know, And if in peeps, some people get upset with you about not being able to do it like you know,
spk_3
they want to follow the program.
spk_2
Yeah, they want, Like, they wanted
spk_0
to be with everyone that they
spk_2
want to have. Like Sorry, I think this is what you need to do to work on this. And if you don't work on it, you're not gonna get to do that movement. Because if you can't squat properly and you're trying to told to kettlebells and squat, you're doing it properly. I mean, just gonna injure yourself, and that's just not We don't allow
spk_3
and then you don't come back. And then what is the like? Then you lose that appreciation for fitness in
spk_1
something they can't move. Well, then you got to send it to me
spk_2
and, you know,
spk_0
I mean, that's not bad way. Don't want them getting hurt, right? You
spk_1
got an injury prevention thing is
spk_2
she has a ton of injuries. I have a ton of injuries.
spk_0
We tell you I modify stuff every work every time,
spk_2
every time. Because I have. Yeah, you know, that's the things we were fitness professionals, but we don't do. It's rare that I do. Ah, 100% of what's program, like 100% to it.
spk_3
We're not like the programming is incredible.
spk_0
It is regrettable. It
spk_2
is very good.
spk_3
And the muscle the muscle groups they use. Everything they do is great structures. It's just like if you think about it, not every single person can do a squat there.
spk_1
Everybody's everybody's different. Everyone, it's going to be. It has to be tailored to some extent.
spk_0
Yeah, and if
spk_1
they're if they're compensating, you have to be ableto work around it. And you and Taylor that specific exercise to what they can do because
spk_2
there's a ton of about 40 fives. But what makes the f 45 of the coaches sure 100% They have 45 is the coach is. Once you take out everything that 45 does for you, the coaching is what keeps you going back,
spk_1
right? Yeah. And that's where the energy and the motivation and everything that you guys bring to the table changes that equation. Yeah. Oh, yeah. So do you guys have anything to offer the listeners
spk_0
who holler?
spk_2
Yes. So, um, you come in, you tell us. Her Joan S t l active. We'll give you a free trial. Excellent. One week, one week, one week. Awesome. Coming. Party it out with us. Maybe you've been throwing a key chain. Ooh!
spk_3
And their little kettlebells man,
spk_0
they are cool. Pretty sweet Brandon size kettlebells. And if you if you want, If you want I'm a hugger. Ugo High five, high five. Don't even hug her. High
spk_2
fives making T shirts making T shirts.
spk_1
Stop it. Oh, man, you got me laughing. Like so. Let's, uh let's continue talking about your client's a little bit. Okay? So Hopefully, you'll get some more from your week trial that you're gonna offer up. But what is the best thing about your clients or what do you I love most about your favorite client?
spk_3
Oh, my God. I'm getting teary eyed already. Do
spk_0
you want to talk? Are you for real? You're not gonna let me do this right now?
spk_2
I'm just gonna sit here,
spk_0
okay? So I It's just Oh, okay. You see
spk_3
people who come into the gym the first day, we open two now, and these people have completely changed. It goes back to the mindset. It goes back to the control they have in their bodies, and they just have built this confidence that is just so vibrant, like it just you feed off of it and they feed off of your confidence. You feed off of theirs once they get it. And it's just so amazing to see. And I tell everyone all the time and I don't think they take it seriously. But I tell them I am so proud of you guys. Because it is. It's like being a parent. And I'm not even a parent. I don't have kids. Brandon can probably tell what that's like, but you're just so proud of them for building this confidence and coming in every day and making it a habit and making it consistent and joining this family and trusting the process and just going with it. And it's built so much, and I tell them all that I love them and I
spk_0
mean because
spk_3
they just they come in and they kill it. They work towards their goals. They try, and that's just what it takes. And I am. I'm a very direct person. Um, Brandon is more. I get emotional, too. Obviously, I just started here up. Brandon is more of the emotional side of things. I think he just digs deeper into that. I'm very direct and I just want, like, I just want everyone to do it and just go for it. And when they do, I'm just like, yeah, you just
spk_0
crushed it like I get so high. But
spk_3
I get so passionate about it because I want people to believe in themselves and they do, and that's what's awesome about all of them
spk_1
That is awesome. They basically have become your family to an extent. Yeah, that's why you're so proud of him. Yeah. So while that you don't have kids of your own, they have become your pseudo family. Yes. And so you can actually believe in them and trust them. And yeah, I'll be proud of him. Like you said, That's
spk_0
all. Oh, my God. It makes my heart. So I find
spk_2
that was wonderfully sad.
spk_0
Thanks from
spk_3
I just love them. Um, he can't even back it up.
spk_0
No. How
spk_2
do you felt? I can back it up on
spk_0
the dance floor. I'll tell you that right now, though, we're not going to even go there. But, uh, I think there's
spk_2
a difference between, like, my favorite client and like, my favorite clients. Okay, Right. So, like, I just want people she hit on it and just want to come in and they're gonna just they're gonna try. They're going to give it their all, you know, they're gonna They're just gonna do it instead of coming up with all these reasons. Excuses not to, you know? And I guess it's kind of unfair toe, you know, Say what? You who's your favorite client? Because you're gonna have people that you consort with, like there's people that, You know that you could come in, that I wanna hang out with you outside of this. And then there's people that we're probably just gonna be seeing each other here, you know, or in an event or something like that, because personally were probably not a great compatible match. That's just smile This. So, like in general people that it doesn't matter what they believe in who they vote for, anything like that. Come in, give it your all and just be very motivating. And then
spk_0
we have a good town and
spk_2
motivate people next to you, like, really, really soak in, You know, don't leave just not a toe jump in. Yeah, but also take the workout of your own pace.
spk_0
Jumpin gently, jumpin, jumpin
spk_2
No cannonballs. Just only only pencils inside of the pool. No pencil.
spk_3
Oh, good. Pencil jump. Okay, I get it. I get your thing.
spk_1
It's hard to visualize on the radio. I guess
spk_2
it is when your body's entirely straight and you jump in. Not cannonball Disruptive splashes pulling on my
spk_1
awesome Well, I I love everything about 45 that I've heard from you guys, so I'm definitely gonna have to come give it a try. Yeah, maybe next Saturday that I'm in town. Yeah, for sure. Party hard this weekend. Anything else that you guys want to share?
spk_2
Um, you know, when you you listening this podcast and you hear this and you're having easy. Hey, Nia. Citations. Hesitations. I'm gonna learn how to speak one
spk_0
day hesitations. They're in his voice. If you have
spk_2
any hesitations about coming in and you do want to get more in shape, you don't have something that works for you. Or right now you're just stuck. Or just to take all that fear, that anxiety, feel it and just come on in any
spk_3
way do it once
spk_2
you come in once everything feels so much better from there just like anything else you know, just come on in. Just do it. And you know the better Life is always waiting for you on the other side of anxiety and hesitation. So coming to see us
spk_0
wait.
spk_1
Anything else? No.
spk_2
45 underscore training. Underscore Ellis. Phil. Well, there's our instagram. Oh, well, then my one you can edit. You can edit that. You can edit
spk_0
that out.
spk_3
Um, no, I'm just going to say out on top of that. Like, just come see us. Just try. It were a lot of fun. We like to have a lot of fun. We like to encourage people. It's just a good time. You just gotta walk through the doors and that's it. Try out the work out. See how it is. We modify it
spk_2
for you. I mean, it's fine. And feel free to share toe like our personal pages too, because, I mean, we kind of it's synonymous with the same thing. You know, because we look as you
spk_1
are transparent because you are sharing. We
spk_2
live on our social media what we do every day. Health and fitness wise, you know, So that could be somewhere else. People can get inspiration as well.
spk_1
Excellent. Thank you guys. So much for being here. Well high. Five it out. Thank you, Colin. Thank you, Brandon Gregg. Thank you. Appreciate it. This has been S T l active.
spk_0
Thank you for listening to the S t. L. Active podcast from ST Louis dot com. If you enjoy the show, please spread the word. Thanks again and see you next time.

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