Richie Foster-Swan - Sorting Your Fit Out

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This episode is sponsored by thehackersmarket.com.
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Welcome to Ograte, another food podcast, a brand new podcast where I invite interesting people on and cook the healthy version of their favourite meal.
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We then talk all things food and what's going on with them and hopefully have a laugh along the way.
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Today's guest is Richie Foster Swan.
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Richie is a renowned celebrity personal trainer and founder of the innovative fitness app, the brilliantly named Sort Your Fit Out.
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Richie gained massive popularity during the lockdown when he started posting his workouts on Instagram and reached his zenith, in my opinion, by trading an actual Spice Girl.
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This is in Richie's first reign to podcasting, as he was the resident homosexual and co-presenter on A Girl and a Gay in the Gym.
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Their podcast didn't do too badly in the charts at all.
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So I should be pressing him for tips.
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Welcome, Rich.
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Hello.
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Thank you very much for doing this.
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Thank you.
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So tell us.
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Thank you.
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And I've got some wine.
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This is the best type of podcast.
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We've never done this on my podcast, I'm telling you.
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But I thought it's a Friday.
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It could go one way or the other.
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It could be like that scene on absolutely fabulous.
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That will have a scrap.
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So let's go with the first.
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Yeah.
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So what have you chosen for your starter?
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Oh, right.
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Okay.
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So I have chosen an anti-pasty.
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Is that how you say it is an anti-pasty, isn't it?
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So I just love this is my i.
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If I was going to choose a Saturday afternoon, it's a glass of red, it's go to somewhere like Vivi or something like that on Walton Roads in Liverpool.
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Yeah.
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And you get a bit of a charcuterie.
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So we've got our meats, our cheeses, our crackers.
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So this is just for me soul food.
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Nice.
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Okay, well, cool.
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So I've done it in a sort of a healthier way.
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So uh I've got No, I actually have so made late healthier choices.
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So there's a nitrite-free Parma ham that I got.
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Nice from an online butcher.
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Uh, I've used Comte for the cheese, which is an unpasteurized cheese.
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What's it called?
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Comte.
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Comte.
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So you get like all the good bacteria from that.
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Uh, we've got buffalo mozzarella uh balls.
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Buffalo mozzarella, buffalo milk, sorry, is higher in nutrients than uh than cow's milk, higher in calcium and phosphorus, I think, is really high in that as well.
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Uh, then I've done sourdough crackers, so um, the fermentation of that starts to break down the wheat so it makes it easier to digest.
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And then I've done a butter spread.
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So I've used um grass-fed butter with some roasted garlic, some basil, some red pepper flakes, salt pepper, and a little bit of honey.
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I feel like I need to give this a little try.
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Dig in.
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Now, how sensitive is the sounds on this?
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Are we like it's gonna pick up all our chewing?
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And don't take big bites either because you just don't say poor Cordelia's gonna have to like watch loads of videos of me stifling a birth.
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Do you know what?
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That cheese is the this one is absolutely lovely, isn't it?
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I really like Comte.
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It's really nice as well because you've got such a powerful flavour, you don't need to put loads of it on.
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Oh my word.
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The butter.
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This do you know what?
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That is oh, it's lovely.
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Nice one.
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Thank you very much.
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Yeah, so what was food like for you growing up?
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Have you always been healthy?
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Let's take food.
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We lived on crispy pancakes and micro chips.
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So my mum worked full-time and my dad worked away, and my nan lived with us.
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So it was kind of in the eight.
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I was born in the 70s, so it was just a typical 80s kind of childhood.
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And um it was just throw whatever in quick Joe, quick and easy to eat.
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Yeah, yeah.
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Um, and because there was five kids in the house as well, it was just yeah, everyone ate different things.
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So my mum just had a freezer full of quick, convenient crap.
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Um, me nan had make pans of big scouts, big pans of scouts.
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I remember having a proper chip uh chip pan, which was always going on fire, Joe and we put we never had the healthiest.
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My mum actually burnt brings them down with a no, really, yeah.
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That was so common though back then, wasn't it?
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Yeah, back then.
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Yeah, before I was born.
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Well before.
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I was gonna say, but also snacks for us, a snack was sugar on toast.
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Yeah, like which is mad to think now.
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You just wouldn't do that, would you?
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Sugar butties, sugar butties, we that's what we had.
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So that was that was food for us growing up.
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But what we did always do, and we still do to this day, is we have a family roast dinner every Sunday.
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I love it.
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And without fake, so it started off my nan doing it, and that'd kind of be a family thing.
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So all the family who come round to see me nan.
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And then when my nan passed away, my mum carried on doing it, and then it's the same people are always in and out ours over Sunday.
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So I love that.
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And I do love it.
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It's like what's your go-to roast?
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Oh, chicken.
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Chicken.
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Chicken.
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Do you know what though?
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I've got this really weird thing with the and I don't know where it comes.
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Well, it comes from everyone, not family.
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We mash all our roasted up into one.
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That's disgusting, isn't it?
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And then cover it.
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Like a baby food, yeah, and then cover it in my jelly.
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That is disgusting.
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I love it.
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So I'm getting chewed anyway.
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It just reminds me of being like I always do that with ice cream, like make ice cream soup where you'd like blend it all together.
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Oh, yeah.
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Yeah.
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I draw the line at a roast.
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A roast soup.
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So, what do you do now?
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Like, what's what's food like for you now?
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Are you kind of you're much healthier?
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Well, do you know what, right?
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I was always really bad in the kitchen.
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So, Connor, who's my husband husband, that's we sounds strange saying that we had gotten married not long ago.
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My husband, um, he used to do all the cooking, and then in lockdown, um, I started doing a lot of cooking online with people, and they'd come on and teach me to cook, and now I do all the cooking.
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I've like farmed this new, I'm great.
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Yeah.
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So I literally prepped the foods all week.
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Um, yeah, me.
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Amazing.
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So, because I remember you during lockdown, didn't you do the disco cauliflower with Maria?
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Yes.
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Oh, if you've never tried the disco cauliflower, it is one of the best things ever.
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Do you know what?
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It's got so many ingredients in it.
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Took about they had to do two Instagram lives because it was that long.
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They were like, cut the whole live and ended.
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It was like, right, guys, there's gonna be a part two to finish this cauliflower.
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But all my god, it was never ended, and I think because we got rotten as well.
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Maybe it could have been done in one I know it's a just a cauliflower enjoying.
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I can't even remember it ended.
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Burnt off the kitchen, don't just like your mum.
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Still getting cauliflower off the ceiling.
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Oh, hilarious.
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So, what about um fitness-wise?
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Like, have you always been into fitness and like how's that kind of matched up with what you eat and your diet?
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So, fitness into I haven't always been into fitness, so when I was younger, I was always um sporty.
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So, I was in the athletics team, I was really good at running.
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Um, I was in the Harriers, and then I discovered going out and smoking and whatever and drinking, and then that all fell to the wayside.
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And then um I was I was looking for a job.
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I was working as a waiter in a cocktail bar.
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I wasn't, but that's what I meant.
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It was in Gito.
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I went online and it was in the days of dial up internet, and there was this, it was going, do you want to help people become the best version of them?
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Do you want and I was like, oh my god, this this advocate really talking to me.
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And I didn't even know what the job was.
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So I applied to this job, and then um about a month later I got a call going, Hi, um, you've applied for a job at LA Fitness.
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And I was like, at where?
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I was like, now you'd more likely see me in KFC than LA Fitness at this point in my life, and um so that's what kind of got me foot in the door with fitness because then I got a job as um a salesperson in a gym, right?
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So selling gym memberships, and that to me, I just found like my calling.
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Like I loved everything about the social aspect, I loved how then I found training made me feel.
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Um I loved the fact it was helping people change their lives and become a better version of themselves.
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Do you know what I mean?
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And like I just loved absolutely everything about it, and then I think from that I just thrived because I didn't feel I was working, I suppose I could say.
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Yeah.
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And what sort of what sort of diet do you recommend to your clients?
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What would be what would be your diet?
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So I work on so myself, I'm an in an intuitive, an intuitive eater.
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So I can kind of guess throughout the week where um if I've more calories one day than another and I can balance it that way.
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But if someone's brand new and they don't understand what what calorie contents are in food, I do recommend that people start looking at what calories are in foods if they're looking to lose weight.
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Because to lose weight, you do have to be in a calorie deficit.
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That's dead annoying, isn't it?
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It's so annoying.
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We've known it for years.
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We've always tried to bucket and like be like, actually, what if we do it this way?
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Well, and it's no, it's not.
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Like you take calories in, calories out.
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And it and it depends on what calories it, doesn't it?
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Of course, and do you know what?
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You have some calories where you go, you could be in a calorie deficit, but you're eating absolute crap and you're giving yourself so what I try to promote is eating as much whole foods as you can.
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Obviously, you're not gonna restrict yourself if you do like a pizza or you do like a glass of wine or you do like a bag of Maltese or whatever.
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You've got to be able to incorporate all this into your life, but we want to be looking at probably around 80% of whole whole foods or nutrient-rich foods.
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Yeah.
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So that's kind of what I promote to people, but then I say you still need to track everything until you're aware of what you're kind of doing.
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Yeah, I think that's really important because if you if you say to people, right, you've got to go from now on 100% organic, 100% natural.
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Well, it's not the you fall off the wagon once and you think, well, I've I've fucked the whole thing.
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I'm not worried actually, if you can build in an 80-20 rule, then it's much more sustainable.
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And well, you are you're gonna stick to it because you're not you're not hating life.
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We've all done.
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I remember growing up in the 80s, and my mum, every week, she'd have uh water tablets on a Thursday, she'd go get weight and Weight Watchers or Slimmers Wheels or whatever the club was on the Friday, she'd be in the Lux Garden Chinese Friday night, and that roll into Chan's Chippy Saturday, and then it'd be a cycle of like an unhealthy kind of attitude to weight loss and food.
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If people knew this back then, I think it'd have a there wouldn't be as many people with really bad relationships with foods and and what you can eat.
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Yeah, no, I think that that is really important.
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Like establishing a good relationship with food, because as soon as you tell yourself you can't have something, you're gonna want it all the more, aren't you?
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Of course.
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And what about exercise?
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Like when it comes to if obviously you're trying to do the 80-20 with the diet, yeah, what do you recommend for exercise?
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Is it mostly muscular stuff?
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Is it aerobic, a mixture of the two?
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Ideally, a mixture.
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Um so I think to me, uh it's about finding what you enjoy.
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So if you like doing Pilates, yoga, um whatever, whatever, whatever, then and you're gonna stick to it five times a week and it works for you, continue doing it.
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If you hate doing that and you go, I'm gonna join the gym, I hate doing it, and then you never go, then it's not working.
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So it's about finding what you enjoy.
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Obviously, we want a bit of a resistance program, we want to be building and maintaining muscle, especially if you're a lot of my clients are going through the menopause or that next transition into life.
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Yeah, so exercise has got to kind of complement where they're going with that.
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So if you're looking at into old age squat, you want to be able to bend down and get your shopping and put it into the cup.
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So it's like it's doing exercises I recommend that are gonna help you in each phase of your life, but also it's you've got to enjoy it because if you don't enjoy it, you're not gonna do it.
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Yeah, and isn't it true?
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Like when women sort of enter that stage that their bones are at more risk than their muscles.
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So actually doing resistance training is gonna help in the bones as well.
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Of course.
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Because what is it?
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Is it like that when a when a bone feels resistance, then that's when it accepts calcium?
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And when it's like, my god, you go way too too scientific for me.
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When a bone feels resistant, you're like fucking hell, I'm working out.
00:12:03.759 --> 00:12:05.759
Well, I'm pretty sure that's why well, I've read that.
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That when a muscle will only accept protein if it's if it needs it.
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Oh, okay.
00:12:10.559 --> 00:12:13.360
And a bone will only accept calcium if it's like if it's an resistance.
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So that yeah, yeah.
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I might have that right.
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I'm gonna have to do that.
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But also if you if you don't have enough calcium and enough protein in your body, then you're you start to break down your muscle and start to break down the calcium from the city.
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So that's why I do we do a lot of protein work as well, because of how important it is.
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And not just that, if you're if you're trying to lose body fat and you're in a calorie deficit, it takes longer to break down your protein.
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Um so you f you feel fuller for longer.
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Yeah.
00:12:37.360 --> 00:12:40.639
So it's important for a load of different reasons, but yeah.
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Yeah.
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And the amount of protein that people get is like far less than it actually should be, because how much should people be getting?
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So it's a around um one pound, one gram per one pound of body weight.
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Right.
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So if you're ten stone, 140 pounds, 140 grams of protein-ish.
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Which most people are getting, it's like like 30, 40% of that, isn't it?
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Complete and and it's it's because a lot of people have a high fat diet, say so uh they're having a lot of foods where it's all liquid calories, where the the wasting the calories on a glass of wine or a Costa Coffee, which has got 400 calories with the squares or whatever in, and then next minute they're Oh my god, they're like the worst thing, right?
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Well, you know, the worst is the um the Domino's dip, the garlic dip.
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Have you seen that?
00:13:24.399 --> 00:13:27.039
One one dip it's like a thousand calories in one tub.
00:13:27.200 --> 00:13:27.600
Seriously?
00:13:28.240 --> 00:13:29.519
I was like I get two.
00:13:34.080 --> 00:13:35.360
One for each half.
00:13:36.240 --> 00:13:37.279
Bloody hell.
00:13:37.679 --> 00:13:42.960
But but they are so easy to to like rip through because if you're dipping each crust, well, as well.
00:13:43.039 --> 00:13:56.720
I just think of something you you you wouldn't even think of counting your sauce on the plate or a bit of mayo or a sugar in your tea, or you and these are all things um that really do add up if you're not conscious about what you're doing.
00:13:56.960 --> 00:14:00.799
And I think a lot of people do kid themselves and go, Oh, I hardly eat.
00:14:00.879 --> 00:14:03.440
And I'm like, you do you just pick them more than you think.
00:14:03.600 --> 00:14:03.759
Yeah.
00:14:03.840 --> 00:14:05.519
And that's why tracking's so important, isn't it?
00:14:05.679 --> 00:14:15.440
Because like even with things like olive oil when you're cooking, what we think a teaspoon is and what a teaspoon actually is, you can buy proper teaspoon, like proper spoon measurers.
00:14:15.600 --> 00:14:17.279
And I mean I'm like, is that it?
00:14:17.360 --> 00:14:22.480
Yeah, I mean, I I cook for a living and I think like that's not a teaspoon for all that's a teaspoon.
00:14:22.639 --> 00:14:26.159
But it's actually it's a fraction of it, and that's what the calories worked out on.
00:14:26.320 --> 00:14:30.000
And I think a teaspoon of olive oil is like 80 calories or something.
00:14:30.159 --> 00:14:34.240
It's and if you put what you think of as a teaspoon, is that's probably three teaspoons.
00:14:34.320 --> 00:14:41.519
I can't even do the maths, Rich, but that's well next minute you've got 500 worth of calories in a bottom of your prime pan before you've even started cooking them.
00:14:41.679 --> 00:14:41.840
Exactly.
00:14:41.919 --> 00:14:45.600
And you need a 500 calorie deficit to lose a sustainable, safe amount of weight.
00:14:47.039 --> 00:14:48.080
Interesting stuff.
00:14:48.399 --> 00:14:51.759
That is absolutely it's gorgeous.
00:14:51.919 --> 00:14:54.240
I what I just you did say, but I never listened.
00:14:54.480 --> 00:14:55.759
Well, buffalo mozzarella balls.
00:14:56.080 --> 00:14:57.840
But you said it was a different type, was it?
00:14:58.000 --> 00:15:00.639
So buffalo mozzarella is from uh buffalo milk.
00:15:01.440 --> 00:15:06.720
So whenever you see like buffalo mozzarella, that's what because I just thought it was named buffalo, but it's actually from buffalo.
00:15:07.279 --> 00:15:08.399
It is from a buffalo, yeah, yeah.
00:15:08.639 --> 00:15:09.200
Bloody hell.
00:15:09.440 --> 00:15:09.759
Yeah.
00:15:10.080 --> 00:15:14.879
So so with that, you're gonna get different um strains of good bacteria as well.
00:15:15.039 --> 00:15:22.000
Oh so it's good for repopulating the gut with as many different strains and as many different as much of a variety of food as possible.
00:15:22.399 --> 00:15:23.919
Um sheep's cheese as well.
00:15:24.080 --> 00:15:26.080
I like to use that a lot for the same reason.
00:15:26.720 --> 00:15:30.480
It's also really tasty and it's not as intensively farmed as well.
00:15:30.559 --> 00:15:35.279
So when you have cow's cheese, there is a risk that you're gonna be getting the stuff that's been intensively farmed.
00:15:35.360 --> 00:15:46.080
And if it's intensively farmed, then they normally get like all the chemical feeds and all the hormones and the um like prophylactic antibiotics as well, so they just get given them like regardless.
00:15:46.320 --> 00:15:49.440
Whereas if you go organic or grass-fed, then it is less likely to have it.
00:15:49.600 --> 00:15:51.679
Yeah, I was I'm not sure how much you know about this.
00:15:51.759 --> 00:16:06.799
I was speaking to a girl who's a nutritionist, and she was saying there was a real bad um problem with a lot of people having leaky gut because of the amount of um like chemicals and foods and stuff where the body's not then absorbing anything and they're like literally.
00:16:07.279 --> 00:16:12.960
And with leaky gut, you the food gets stuck in like where it leaks out.
00:16:13.360 --> 00:16:14.399
Gluten's really bad for it.
00:16:14.720 --> 00:16:15.039
Oh, okay.
00:16:15.279 --> 00:16:21.200
Which is why sourdough is really good because the um the process of fermenting the dough starts to break down the yeast.
00:16:21.519 --> 00:16:27.759
Sorry, it starts to break down the gluten, and then that in turn makes it more digestible and stops this from happening so much.
00:16:28.000 --> 00:16:45.440
Um, but food can get stuck in those little holes where it leaks out, and um, you can then become intolerant to foods that you've always naturally been able to eat, which is why as people get older, they're like, I just can't eat it anymore, and it could like start to feel yeah, you need to go klanoch, yeah.
00:16:46.480 --> 00:16:48.639
He pull it through the Christmas tree.
00:16:51.600 --> 00:17:00.240
I've actually never had one, but I was one the other day going, she went, she had to run out halfway through a class, run them, and hit the toilet and had a klonak.
00:17:00.559 --> 00:17:01.519
Oh, really?
00:17:01.840 --> 00:17:02.720
I was like, okay.
00:17:03.039 --> 00:17:05.599
Then Jatel leave early to go get another kolonoch.
00:17:05.680 --> 00:17:06.960
I don't know why she was having so many.
00:17:07.119 --> 00:17:08.079
Is she all right?
00:17:09.279 --> 00:17:10.960
I won't mention any names, Kate.
00:17:17.599 --> 00:17:19.440
But no, I was like, I'm really intrigued.
00:17:19.519 --> 00:17:23.119
I'd like to try it because she was saying how like um how amazing she feels off it.
00:17:23.200 --> 00:17:25.599
So I've I went got one off Welcher.
00:17:28.559 --> 00:17:30.960
And it wasn't a home kit.
00:17:31.440 --> 00:17:39.759
And um and I went and it was a woman in a really sort of like it was a beautiful spa place, but it was like you know, like fraction of the price.
00:17:39.920 --> 00:17:42.240
So I thought I'll give it a go because we always want to have a go.
00:17:42.480 --> 00:17:51.440
And she said the best way to do it is to do a see uh like a series of four because every time they do it, you they kind of it clears like another quarter out.
00:17:51.599 --> 00:17:58.240
Uh and on the last one, you feel the water like rushing across the top of your stomach, like under your ribcage.
00:17:58.400 --> 00:17:59.119
And could you feel it?
00:17:59.279 --> 00:17:59.680
Yeah, yeah.
00:17:59.759 --> 00:18:00.559
Yeah, feel it.
00:18:00.799 --> 00:18:05.039
And you like your eyes are brighter, your skin is instantly clearer.
00:18:05.119 --> 00:18:06.640
It's mad what happens.
00:18:06.799 --> 00:18:07.519
I'm sold.
00:18:07.680 --> 00:18:11.359
But she said that like stuff comes out that as obviously you haven't seen for years.
00:18:11.759 --> 00:18:12.960
Yeah, like like Lego.
00:18:19.359 --> 00:18:21.519
Imagine a micro machine comes out.
00:18:23.920 --> 00:18:26.319
Oh god, I dread something wouldn't come out.
00:18:29.440 --> 00:18:30.400
I was gonna say something.
00:18:33.119 --> 00:18:33.920
Have you lying?
00:18:34.079 --> 00:18:34.400
Yeah.
00:18:38.319 --> 00:18:40.559
Okay, Rich, so what have you chosen for your main course?
00:18:40.799 --> 00:18:43.279
So I chose an arabiata.
00:18:43.440 --> 00:18:49.599
Right, so penne arabiata or any sort of pasta obviously is delicious, but not everyone can have gluten.
00:18:49.839 --> 00:18:52.079
It's like I try and stay away from wheat as much as possible.
00:18:52.160 --> 00:19:02.880
So I made this one with uh mashed potato and I used arrowroot instead of instead of um no, can we just please tell the truth on the podcast?
00:19:03.119 --> 00:19:05.839
Yeah, I've never made mashed potato.
00:19:06.079 --> 00:19:07.519
You must make a gnocchi.
00:19:07.839 --> 00:19:09.200
I fucked it up.
00:19:09.440 --> 00:19:10.640
I fucked it up, okay.
00:19:10.720 --> 00:19:11.680
I definitely did.
00:19:12.079 --> 00:19:13.200
But do you know what, Rage?
00:19:13.440 --> 00:19:15.839
The proof of the pudding's a beating is this mash Noki.
00:19:17.680 --> 00:19:19.440
Gnocchi's made from mashed potato.
00:19:19.599 --> 00:19:22.640
I might not have put enough flour in it, but is it nice?
00:19:25.359 --> 00:19:25.920
Oh, yeah.
00:19:26.000 --> 00:19:26.880
Oh, and it's got it.
00:19:27.039 --> 00:19:28.400
Wow, that is spicy.
00:19:30.160 --> 00:19:32.960
That is that mash nocchi is lovely.
00:19:34.079 --> 00:19:36.160
The should have this on the menu in the ivy.
00:19:36.480 --> 00:19:41.200
Well, it was it was actually normal gnocchi, but after what you said about your roast dinner, I thought I'd just mash it all in a bit now.
00:19:42.640 --> 00:19:43.839
Where's the mencelli?
00:19:46.160 --> 00:19:47.039
Okay, and guys.
00:19:47.519 --> 00:19:51.519
That is absolutely really nice, and I love the spice.
00:19:51.599 --> 00:19:52.400
That's a good spicy.
00:19:52.880 --> 00:19:53.279
Thank you very much.
00:19:53.440 --> 00:20:06.400
So, yeah, uh, anything with cooked tomatoes, cooked tomatoes have more lycopene in it, which is the antioxidant that's really good for well, anything that antioxidants do, so really good for health, for heart health, all that sort of stuff.
00:20:06.559 --> 00:20:07.759
So you said cooked tomatoes?
00:20:07.920 --> 00:20:08.400
Cooked tomatoes.
00:20:08.640 --> 00:20:09.359
Why cooked?
00:20:09.599 --> 00:20:13.839
There's something to do with the cooking process, which brings out this compound called lycopene.
00:20:14.400 --> 00:20:16.960
Um, chili is really good for your digestive system.
00:20:17.200 --> 00:20:19.440
Garlic is really good for your circulation.
00:20:19.680 --> 00:20:21.359
Mashed potato just tastes nice.
00:20:21.519 --> 00:20:21.759
Yeah.
00:20:22.000 --> 00:20:22.160
Yeah.
00:20:22.640 --> 00:20:24.079
This mash is beautiful.
00:20:24.400 --> 00:20:25.200
Thanks very much.
00:20:25.440 --> 00:20:29.039
And I used um I used cherry tomatoes as well because they've got a sweeter flavour, so it gives a bit of.
00:20:29.200 --> 00:20:29.519
Oh, yeah.
00:20:29.839 --> 00:20:30.880
That's really good, Dan.
00:20:31.359 --> 00:20:32.160
Thank you very much.
00:20:32.400 --> 00:20:34.000
Is that the best Noki you've ever had?
00:20:34.160 --> 00:20:37.839
Um, I'll go quite close to say it's the best out of beater I've had.
00:20:38.319 --> 00:20:40.000
It's really, really, really tasty.
00:20:40.240 --> 00:20:40.640
Oh, nice one.
00:20:40.799 --> 00:20:42.640
And I feel like you should be posting this recipe.
00:20:42.880 --> 00:20:43.359
I will do.
00:20:43.519 --> 00:20:43.839
So yeah.
00:20:43.920 --> 00:20:45.680
I'm gonna work on the Noki before I post that though.
00:20:45.759 --> 00:20:48.079
And and you said to me, pretend I like it before.
00:20:48.240 --> 00:20:49.039
I don't even have to.
00:20:49.279 --> 00:20:51.680
I am telling, I swear, Dan, this is the truth.
00:20:51.759 --> 00:20:52.400
It is beautiful.
00:20:52.559 --> 00:20:53.359
Ah, thanks very much.
00:20:53.680 --> 00:20:54.240
Cheers.
00:20:55.039 --> 00:20:56.240
Cheers, yes.
00:20:56.480 --> 00:20:56.960
Cheers.
00:20:57.519 --> 00:20:59.759
So tell us about Sort Your Fit Up.
00:20:59.839 --> 00:21:00.880
I love the name, by the way.
00:21:00.960 --> 00:21:01.759
I think it's brilliant.
00:21:02.000 --> 00:21:03.440
So the name came about.
00:21:03.599 --> 00:21:06.559
We had been out on a night out with two friends, Gemma and Joe.
00:21:06.720 --> 00:21:12.240
Um, we were in our kitchen drunk, and we were like, my online platform's doing well.
00:21:12.319 --> 00:21:15.599
It's time to now name it something and make it into a proper company.
00:21:15.759 --> 00:21:17.519
It was at that point with the business.
00:21:17.759 --> 00:21:24.559
And we were coming up with names, and my mate went, so she owns Noughts and Kisses, the clothing brand, and she was like, Right, let's get a whiteboard out.
00:21:24.640 --> 00:21:30.160
The best thing for me is when I write it and we spider graph, and we so her fella actually went, sort your life out.
00:21:30.240 --> 00:21:32.319
So sort your shit out.
00:21:32.559 --> 00:21:34.400
I went, and he went, sort your fit out.
00:21:34.480 --> 00:21:36.880
It's a play on words, sort your fit out, sort your shit out.
00:21:36.960 --> 00:21:38.000
And that's how it got named.
00:21:38.240 --> 00:21:38.480
Amazing.
00:21:38.720 --> 00:21:39.920
On a drunken night out.
00:21:41.119 --> 00:21:41.680
I love it.
00:21:41.759 --> 00:21:43.440
So it's so it's a proper app now, isn't it?
00:21:43.599 --> 00:21:43.759
Yeah.
00:21:43.839 --> 00:21:44.960
So So what's on there?
00:21:45.039 --> 00:21:46.640
What could people expect?
00:21:47.359 --> 00:21:49.920
On the app, so I'll tell you how the app come about.
00:21:50.079 --> 00:21:55.119
It was so basically in lockdown, I'd done three classes, so it started.
00:21:55.279 --> 00:21:59.599
We got told we're in lockdown, that's it, we're not gonna wake, and it's like, shit, what am I gonna do?
00:22:00.160 --> 00:22:06.400
Um, okay, I'll do a class live on Instagram at 10am every morning for my clients to log into.
00:22:06.640 --> 00:22:07.599
So it's like, right, guys.
00:22:07.680 --> 00:22:09.920
So because I thought that's a way of me keeping in touch with them.
00:22:10.160 --> 00:22:14.640
So then what we thought was a month, which turns out to be six months, seven months, wasn't it?
00:22:14.880 --> 00:22:16.640
Um, it's a way of me keeping in touch with them.
00:22:16.720 --> 00:22:20.240
So when we come back, they're ready to go and hit the floor running.
00:22:20.640 --> 00:22:28.079
Um so it ends up being six months I was doing this for, and then I started it as a subscription service.
00:22:28.319 --> 00:22:31.359
Because the the lockdown workouts, they blew up, didn't they?
00:22:31.440 --> 00:22:32.640
Oh my, like massive.
00:22:32.799 --> 00:22:37.039
I went from having a couple of clients on to next minute.
00:22:37.119 --> 00:22:41.359
I had 800 people coming on to do a workout of the morning every morning at 10am.
00:22:41.920 --> 00:22:44.880
And then um bloody hell, and not just anyone, was it?
00:22:45.119 --> 00:22:46.240
It wasn't just anyone.
00:22:46.480 --> 00:22:53.440
I was I was I was just talking before saying I got called the glitter artie of fitness by your mum.
00:22:53.519 --> 00:22:57.119
Yeah, Richie's the glitter arty of fitness by Kate Thornton.
00:22:57.519 --> 00:22:58.240
But was it?
00:22:58.480 --> 00:22:59.039
No way.
00:22:59.200 --> 00:23:03.920
So I had the likes of Kate Thornton, Meg Matthews, Emma Bunton, a spice.
00:23:04.319 --> 00:23:05.839
When Emma, so I was doing a class.
00:23:05.920 --> 00:23:10.000
There was me and a friend of mine at the time, and we were sharing the screen during this class.
00:23:10.880 --> 00:23:13.440
And it it shows you who logs on, doesn't it?
00:23:13.519 --> 00:23:13.680
Yeah.
00:23:13.759 --> 00:23:17.279
And next minute this blue tick flashed up, and it was Emma Bunton.
00:23:17.359 --> 00:23:23.440
And I went, and I just remember I had the worst hangover in my life going, I fucking need to do this every morning at 10am.
00:23:23.839 --> 00:23:26.480
I just want to stay in bed and die because I'm tired.
00:23:26.640 --> 00:23:29.279
And I went, fuck me, Emma Buttons on me.
00:23:30.400 --> 00:23:32.960
And I just remember just losing me shit.
00:23:33.359 --> 00:23:37.200
I remember because she was wearing like Victoria Beckham by Reebok, wasn't it?
00:23:37.759 --> 00:23:41.039
And a message saying, because she tagged you and Victoria Beckham in the same.
00:23:42.000 --> 00:23:42.960
I was like, give up now.
00:23:43.039 --> 00:23:44.400
You've read some penny for that day.
00:23:45.599 --> 00:23:46.319
You can't go any further.
00:23:46.559 --> 00:23:46.960
You can't.
00:23:48.160 --> 00:23:49.440
So yeah, where was I?
00:23:49.680 --> 00:23:51.039
So sorry, that wine's kicked in.
00:23:51.680 --> 00:23:53.119
That's nice, isn't it?
00:23:53.440 --> 00:24:01.200
Oh yeah, so um, so it was doing the classes and then I started a subscription, but it was just not practical how I was working it.
00:24:01.279 --> 00:24:14.160
So um I had, I think it was about at the time, five or six hundred people, and I was trying to get them all logged onto a WhatsApp group, getting them all to text me what the weight is each week, getting and it was all done via Instagram and WhatsApp.
00:24:14.480 --> 00:24:22.720
And um, so I ended up meeting this guy who was a web developer, and he built me a website where they could do streamline everything through the website.
00:24:22.799 --> 00:24:35.920
So they get weights each week and input the weight, and it had created graph to show a trend of where they've started to finish and using the age, the gender, um, the height, the weight, and how often the exercise.
00:24:36.000 --> 00:24:39.519
Um, it worked out the calories depending on what the goal was to track.
00:24:39.839 --> 00:24:41.440
I then done a calorie tracker.
00:24:41.599 --> 00:24:47.039
So each day they'd put in the calories, so just say they had 20,000 for the week, just using any number there.
00:24:47.440 --> 00:24:49.200
Every day they put in what they've had that day.
00:24:49.279 --> 00:24:53.839
It'd update and let them know what they've got to say on track for the end of the week to get the weight loss goal.
00:24:54.240 --> 00:25:04.480
And then we do before photos, after photos, measurements, stuff like that, which made the process so much easier because it was all on one platform, other than the classes were still on Instagram Live.
00:25:05.119 --> 00:25:18.000
Um, and then a friend of mine who used to do me social media um got in touch and she was like, Um, you're a small tech company, and we're coming up to the end of the European like in the EU, and there's a budget for small tech companies.
00:25:18.160 --> 00:25:18.559
Oh, nice.
00:25:18.720 --> 00:25:22.799
Um, I think you'd qualify to get a percentage of your app if you want to build an app.
00:25:22.960 --> 00:25:29.759
So I applied for it and then I got funds and where I think they paid, I think it was something like 45% of um the cost of building the app.
00:25:29.839 --> 00:25:30.079
Yeah.
00:25:30.240 --> 00:25:37.279
So then it went on to the app store, which was then even better because I could do even more with it and push notifications straight to people's phones.
00:25:37.519 --> 00:25:45.039
Yeah, so yeah, it was and I I literally can't believe I'm working with tech because I am the most technical person you will ever meet.
00:25:45.359 --> 00:25:45.519
Same.
00:25:45.759 --> 00:25:47.839
But yeah, creatively minded and not technically.
00:25:48.079 --> 00:25:52.400
Well, yeah, but luckily enough, I've had the right people around me who I can just pick up the phone and go, what do we do here?
00:25:52.559 --> 00:25:59.519
And then but I've it it has been the most challenging five years, but looking back now is- Is it five years?
00:25:59.599 --> 00:26:00.319
Is that how you think?
00:26:00.480 --> 00:26:06.319
Well, since the so Joe, it's around five years this second now, lockdown started when the classes started live.
00:26:06.640 --> 00:26:10.960
So it'll be four and a half years since I started the process of um the website.
00:26:11.680 --> 00:26:14.480
Um, and then I think it's two and a half on the app now.
00:26:14.799 --> 00:26:15.119
Amazing.
00:26:15.200 --> 00:26:17.359
So yeah, well, congratulations, mate, because it is thank you.
00:26:17.519 --> 00:26:19.200
It's an amazing achievement to do something like that, I think.
00:26:19.279 --> 00:26:19.440
Thanks.
00:26:19.839 --> 00:26:26.319
And Joe, I don't think you actually realise that at the time because you're just like most of the time treading water, keeping your chin up, and then you're gonna go.
00:26:26.640 --> 00:26:27.039
Do you see everything?
00:26:27.119 --> 00:26:30.160
Don't you see all the bad stuff and all the all the nightmares and all the results?
00:26:30.319 --> 00:26:33.839
Yeah, and everyone else just sees like the shiny platform that you've got, and it's like, oh, he's doing really well.
00:26:33.920 --> 00:26:36.160
It's got that hardware that goes into.
00:26:36.559 --> 00:26:37.920
No, where's what's the feedback been like?
00:26:38.000 --> 00:26:39.440
Have you like what results have you got?
00:26:39.519 --> 00:26:40.960
Like, have you got had any amazing results?
00:26:41.200 --> 00:26:47.680
Yeah, Joe, well, it's um it's just results are all in all different shapes and forms, aren't they?
00:26:47.759 --> 00:26:55.680
So I have loads of transformation photos that but I I feel like that's which are incredible though, they are incredible, but I feel like they only scratch the surface.
00:26:55.839 --> 00:27:04.799
It's more like when you get the messages of people who have been struggling um or have never felt comfortable to exercise, and then you're providing them.
00:27:04.960 --> 00:27:12.400
Or it's like like I was saying before, how how sort your fits are sorry, I've got this ADHD where I start jumping from subject to subject, and it doesn't make sense, does it?
00:27:14.000 --> 00:27:20.079
My brain's thinking of one thing and then it starts talking about like slow down, it'll all make sense and then too much coming out.
00:27:20.400 --> 00:27:25.759
So, why sort your fit outstarted was because so this is to do with the results.
00:27:25.920 --> 00:27:32.559
And I was saying before, you'd join a gym and I'd see so many people and I'd be going inspired like by the story and go, Yeah, we can help you.
00:27:32.640 --> 00:27:35.440
And then they'd join and sign up, and then they'd have no guidance.
00:27:35.759 --> 00:27:43.119
So if they wanted to lose weight, they'd come in and go, Well, I need to train seven days a week, I need to stop eating practically or starve myself and restrict.
00:27:43.279 --> 00:27:48.799
And then they'd think they've veiled, and they haven't, they just haven't had the right support or tools to get to where they want to be.
00:27:49.359 --> 00:27:58.240
And then on the same hands, if they want to lose weight, they'll go to a slimming club, which is teaching them that certain foods are sins, or you can't have this, or you have to mash this to be that.
00:27:58.319 --> 00:28:03.279
And I'm like, we need to be realistic here, and people have got to have like a life as well.
00:28:03.440 --> 00:28:10.799
So then so with me and sort of fit out, we designed it around it's a six-week program.
00:28:11.519 --> 00:28:14.799
So each week focuses on a different subject.
00:28:14.880 --> 00:28:19.519
So week one is calories, so we don't want to overload people with too much information.
00:28:20.000 --> 00:28:26.480
So they join up, they learn all about calories, week one, and then week two, they go, right, okay, now you've got that box ticked.
00:28:26.559 --> 00:28:27.519
Let's now add protein.
00:28:27.599 --> 00:28:28.880
So, what's the benefits of protein?
00:28:28.960 --> 00:28:30.480
What's protein gonna do for you?
00:28:30.720 --> 00:28:32.640
Why, how much protein should you have?
00:28:32.799 --> 00:28:33.599
How to track it?
00:28:33.680 --> 00:28:34.240
Here we go.
00:28:34.480 --> 00:28:41.759
And then week three, we go on neat, which is your movement out of exercise, and how much that burns way more than your actual exercise.
00:28:41.920 --> 00:28:49.279
So just going for a walk every day is gonna be not just amazing for your mental health, but for your your weight loss goal.
00:28:49.519 --> 00:28:50.799
Water sleep regardless.
00:28:50.880 --> 00:28:51.359
Do you know what I mean?
00:28:51.440 --> 00:28:59.200
So then over six weeks, rather than you join a gym and a personal trainer goes, right, I want you to get eight hours of sleep, I want you to have three litres of water, I want you to have all this.
00:28:59.279 --> 00:29:00.960
And you go, fuck me, I've failed already.
00:29:01.200 --> 00:29:03.440
We just go for a McDonald's drive-thru later.
00:29:03.680 --> 00:29:05.279
This is a world away, yeah.
00:29:05.440 --> 00:29:14.720
Where we break it down now over six weeks for you to then go, right, we're rounded, we've taken our time, and now you've got all the tools, and that's just the weight loss side.
00:29:14.799 --> 00:29:18.480
And then obviously, we then have um the classes.
00:29:19.279 --> 00:29:20.319
So, what classes are then?
00:29:20.559 --> 00:29:23.359
I've got a full timetable, so there's six instructors.
00:29:23.440 --> 00:29:27.359
So there's me, Duncan, Kate, Vicky, Claire, and Moira.
00:29:27.680 --> 00:29:34.079
So there's yoga, Pilates, weights, body weight, um, legs, bums, and tums, step.
00:29:34.240 --> 00:29:36.000
So it literally cases for everyone.
00:29:36.079 --> 00:29:38.240
So it's like a kind of a gym time table.
00:29:38.319 --> 00:29:39.359
But we're sorry, we've gone off.
00:29:39.440 --> 00:29:40.799
We were talking about results.
00:29:40.960 --> 00:29:41.599
Oh, yeah.
00:29:43.599 --> 00:29:45.680
So they're saying so.
00:29:45.759 --> 00:29:54.240
The results are you can have the before and after photos, but then we've created this platform where people go, Wow, you've actually helped me understand the process.
00:29:54.319 --> 00:30:02.079
Yeah, like I don't feel like I have to I ever have to go and do a juice diet or go and do this super restrictive thing, or feel like I have to train seven days.
00:30:02.160 --> 00:30:07.759
I've got a realistic approach now on how to not just achieve my goals but maintain what I've achieved.
00:30:07.839 --> 00:30:08.000
Yeah.
00:30:08.240 --> 00:30:11.440
And I feel like to me, that's the most important results to get.
00:30:11.519 --> 00:30:11.759
Yeah.
00:30:12.240 --> 00:30:16.799
Because the goal is I don't want people to join Sort You Fit out to be on a fat loss program for the rest of their life.
00:30:16.960 --> 00:30:18.640
Maybe do the classes, that's great.
00:30:19.200 --> 00:30:27.519
So for me, people to come and go is great because then I go, you've joined, you've got the tools that you need to be in the shape you want and then go on.
00:30:27.759 --> 00:30:28.160
Amazing.
00:30:28.240 --> 00:30:30.000
Because there is so much misinformation, isn't there?
00:30:30.079 --> 00:30:30.319
I think.
00:30:30.480 --> 00:30:34.319
And we're still kind of the hangover from the 80s where people still think low fat is best.
00:30:35.039 --> 00:30:36.079
Or cut your carbs.
00:30:36.240 --> 00:30:36.400
Yeah.
00:30:36.559 --> 00:30:36.960
Or yeah.
00:30:37.200 --> 00:30:43.759
Well, what so what do you not do you not think cutting carbs what's so I actually think I can't function without them.
00:30:44.000 --> 00:30:44.960
It's energy for me.
00:30:45.119 --> 00:30:46.240
I'm training a lot.
00:30:46.559 --> 00:30:47.519
I enjoy them.
00:30:47.680 --> 00:31:04.160
So a lot of people go, I'll c I'll cut carbs, and yeah, it might be good in certain kinds of diets, but then next minute they'd have an a weekend where they'll have three bottles of wine, and then the carbs will come in and go, Well, there's no point in cutting your carbs out Monday, Friday if you're going to be going in KFC and saving your sins for the weekend, that was good.
00:31:04.720 --> 00:31:05.200
Yeah, yeah.
00:31:05.440 --> 00:31:06.720
And that's what a lot of people do.
00:31:06.799 --> 00:31:12.400
So, and I get there are benefits to some people, but for me, I think 99% of people don't need to.
00:31:12.720 --> 00:31:12.960
No.
00:31:13.279 --> 00:31:13.599
Interesting.
00:31:13.839 --> 00:31:15.039
But I feel like you disagree with me.
00:31:15.680 --> 00:31:26.400
I mean, I I for me, like, I I feel like if I have like if I have high sugar carbs, like simple carbohydrates, then that is the knock-on for me.
00:31:26.480 --> 00:31:32.559
So carbohydrates kind of get vilified as this like overall group, whereas actually like there is good carbs and there are bad carbs, aren't there?
00:31:32.640 --> 00:31:38.079
So like if you're having rice or like pasta with a meal, which you know isn't going to do anything too bad, then that's alright.
00:31:38.240 --> 00:31:44.240
But if you have if you just look under the umbrella of carbs, and then that's also like crispy cream donuts and haribos and stuff.
00:31:44.480 --> 00:31:45.200
Well, that's the difference.
00:31:45.279 --> 00:31:49.599
So when you go, we're talking about sensible carbs, yeah.
00:31:50.079 --> 00:31:55.759
Like pizza, chips, fried anything fried carb is obviously you're adding the fat to it, isn't it?
00:31:56.000 --> 00:32:00.559
And then that's even yeah, and the ultra-processed fats as well as the seed oils and all that sort of stuff.
00:32:01.359 --> 00:32:01.920
Yeah.
00:32:02.240 --> 00:32:02.559
Yeah.
00:32:02.720 --> 00:32:03.200
I don't know.
00:32:03.279 --> 00:32:09.519
I just think there's there's so much misinformation, and what your app sounds like it does is just go like cut all that bullshit out.
00:32:09.599 --> 00:32:22.720
Here is an actual set of facts that you can work with and then retrain people because like I say, people are just still have this information that is has been debunked over and over, like all these things that we used to think are true, and now they're just not at all.
00:32:23.359 --> 00:32:23.920
And that's it.
00:32:24.160 --> 00:32:30.319
And if you if you don't want to track your calories, you don't have to, I guess that's that's only a certain amount of people who want to do that.
00:32:30.480 --> 00:32:36.240
Other people that's overwhelming or it triggers negative emotion with foods, and I go, You've got to do what works for you.
00:32:36.640 --> 00:32:38.079
Yeah, yeah, make it a lifestyle, isn't it?
00:32:38.240 --> 00:32:38.319
Yeah.
00:32:38.640 --> 00:32:39.519
That is the most important thing.
00:32:39.680 --> 00:32:40.079
Yeah.
00:32:40.400 --> 00:32:40.880
Nice.
00:32:41.119 --> 00:32:41.440
Nice.
00:32:41.519 --> 00:32:43.200
So what's next for sort of fit out then?
00:32:43.279 --> 00:32:46.240
Have you got like anywhere that it's gonna have you got plans for it in the future?
00:32:46.480 --> 00:32:47.359
No, do you know what?
00:32:47.440 --> 00:32:59.279
It's I feel like I'm at a point now where I've done loads of hard work for the past four years, five years, and I feel like I've finally got it to a point where it's kind of running really smoothly.
00:32:59.359 --> 00:33:03.920
I've got processes in place um where I can now just enjoy what I'm doing.
00:33:04.000 --> 00:33:04.240
Yeah.
00:33:04.400 --> 00:33:07.920
Without having it's weird because I've spent so much time going, right, I've got to do this.
00:33:08.000 --> 00:33:09.839
I've got and like I'm having to train myself.
00:33:09.920 --> 00:33:11.279
It's okay to not have a plan.
00:33:11.440 --> 00:33:13.119
Yeah, don't be panicking.
00:33:13.200 --> 00:33:13.839
I'm not, yeah.
00:33:14.480 --> 00:33:15.759
All this hard work has led to you.
00:33:16.079 --> 00:33:18.880
Yeah, all this hard work has led to you not having to do that, hasn't it?
00:33:19.039 --> 00:33:19.759
Yeah, yeah, of course.
00:33:19.839 --> 00:33:22.000
But it but it is really weird to be in that position.
00:33:22.079 --> 00:33:23.680
But I've got to stop and enjoy it.
00:33:23.759 --> 00:33:25.359
So that's where I am right now with it.
00:33:25.599 --> 00:33:26.079
Amazing.
00:33:26.319 --> 00:33:27.039
Oh, nice.
00:33:27.200 --> 00:33:29.920
And um, give us some celebrity gossip.
00:33:31.440 --> 00:33:32.319
The reason we're all here.
00:33:32.480 --> 00:33:36.000
I'll build it for how long's that been now for real too.
00:33:36.079 --> 00:33:37.279
I've waited ages.
00:33:38.240 --> 00:33:43.759
So we've mentioned Emma Bunton, and she is absolutely lovely.
00:33:44.000 --> 00:33:48.640
Before you think I'm not gonna say anything bad about her, she's lovely, but she'll say something bad about me.
00:33:49.759 --> 00:33:56.319
Why got so we met up for dinner, and she was like, right, Rich, we're gonna meet for dinner, you've been in London.
00:33:56.480 --> 00:33:57.279
I went, okay.
00:33:57.519 --> 00:34:01.920
And then I met with mates, so we were going for dinner at seven o'clock at night, and a group of us were meeting.
00:34:02.000 --> 00:34:02.079
Yeah.
00:34:02.240 --> 00:34:03.440
So it wasn't just me and Emma.
00:34:03.599 --> 00:34:06.480
There was about 12 of us, but I met all like from Sortie Fit Alright.
00:34:06.559 --> 00:34:10.559
Yeah, so like me, Heidi, Kate, um, Heidi's husband.
00:34:10.639 --> 00:34:12.719
She was pregnant at the time, our mate Shiara.
00:34:13.119 --> 00:34:14.880
Um, so there was loads of us.
00:34:15.039 --> 00:34:16.960
Um, Connor, my partner as well.
00:34:17.119 --> 00:34:25.039
But we met up with another friend, Nicola, in the day, and I was only going for a coffee and four bottles of rosy between four of us.
00:34:25.199 --> 00:34:27.920
I can't remember leaving wherever we were.
00:34:28.239 --> 00:34:32.480
And I just remember Nicola being in our hotel, washing her feet in the shower.
00:34:33.119 --> 00:34:40.400
And then we turned up, and I was absolutely, and Emma turned in, turned up to me, couldn't even speak a word.
00:34:41.679 --> 00:34:45.440
I don't know if she thought it was Starstruck or just absolutely fucking wrong.
00:34:47.199 --> 00:34:48.880
Oh, did you make it through the meal?
00:34:48.960 --> 00:34:49.679
I can't even cope.
00:34:50.000 --> 00:34:51.840
I get anxiety, but I still think of this.
00:34:51.920 --> 00:35:02.639
I laugh, but again, I'll have a moment when I'll wake up at three in the morning and go, would you think it's acceptable to come on and all day benton and then take it from the people you don't know?
00:35:03.199 --> 00:35:04.639
Especially a spice coverage.
00:35:04.960 --> 00:35:10.079
I just put it to hand to I wasn't I wasn't in the right mind after lockdown, and I was just making up for lost time.
00:35:10.400 --> 00:35:19.119
Because it was that period in lockdown when because we were let out in lockdown, yeah, and she had done she had come on as a guest on our podcast that we were hosting.
00:35:19.360 --> 00:35:19.920
Emma Benton?
00:35:20.159 --> 00:35:22.480
Yeah, so we had a we we had a boss line up.
00:35:22.559 --> 00:35:30.800
We had the Vivian, got oh the Vivian, we had um Alex, we had Emma, so we had a boss line up and she got up, and I was like, I can't believe we've got Emma.
00:35:31.039 --> 00:35:34.239
And then when lockdown eased, we went for dinner.
00:35:34.400 --> 00:35:35.840
Apparently, I can't remember.
00:35:36.400 --> 00:35:39.440
So the photo said you're hanging off a neck.
00:35:40.719 --> 00:35:48.800
I just remember the handcuff marks from whenever I'm fistful of blonde hair.
00:35:49.679 --> 00:35:51.519
That's the only story you get American.
00:35:53.679 --> 00:35:55.599
So does she return your colours now?
00:35:59.119 --> 00:36:04.480
No, we'll get to a little like on a little how you doing anything, but have you some help?
00:36:05.920 --> 00:36:06.880
I have a number.
00:36:10.719 --> 00:36:11.599
Is he alright?
00:36:11.840 --> 00:36:15.920
Is he but yeah, we're not best friends.
00:36:16.079 --> 00:36:16.639
No, no, no.
00:36:16.800 --> 00:36:17.840
Could have been, could have been a good one.
00:36:18.079 --> 00:36:19.280
Could have been on the fucked up.
00:36:21.519 --> 00:36:23.679
Oh, I love the spice cars, matter.
00:36:24.000 --> 00:36:25.519
Can I wait for them to do more stuff?
00:36:25.599 --> 00:36:28.400
Oh, it's a rumour that determines it, isn't it?
00:36:28.480 --> 00:36:28.880
I know, yeah.
00:36:29.039 --> 00:36:30.320
30 years, isn't it, this year?
00:36:30.480 --> 00:36:30.800
Yeah.
00:36:31.039 --> 00:36:31.760
For wannabe.
00:36:32.079 --> 00:36:32.239
Yeah.
00:36:32.400 --> 00:36:33.039
Yeah, yeah, yeah.
00:36:33.199 --> 00:36:33.760
30 years.
00:36:33.840 --> 00:36:34.480
Can you believe that?
00:36:34.880 --> 00:36:36.159
Don't I can't even cope.
00:36:36.239 --> 00:36:39.840
I like I can't believe I'm closer to 50 than 40 now.
00:36:40.239 --> 00:36:42.400
You're closer to 90 than being born.
00:36:43.039 --> 00:36:44.079
It's that horrible.
00:36:46.320 --> 00:36:48.000
Because I'm already closer to 88.
00:36:48.239 --> 00:36:59.760
I seen I seen something the other day going, if you're born what was so from 1979, which I was born, you're closer to 1937, or you're equal to 1937 than you are to today.
00:36:59.920 --> 00:37:02.960
And I was like, wow, that's just crazy.
00:37:03.599 --> 00:37:06.559
It's just it's just maths that you can't even compute that, isn't it?
00:37:06.880 --> 00:37:12.880
But I don't care because I feel like I'm 46, I'm in the best place in my life ever.
00:37:13.119 --> 00:37:13.360
Yeah.
00:37:13.519 --> 00:37:22.159
Like I feel like um obviously growing up as a gay kid, you don't have a lot of like expectation where you're going at the beginning, do you know what I mean?
00:37:22.239 --> 00:37:24.400
Yeah, and I'll go, and I didn't think I'd get married.
00:37:24.480 --> 00:37:27.039
I didn't like there was a lot of things I never thought I'd experience.
00:37:27.119 --> 00:37:27.920
And I go, do you know what?
00:37:28.000 --> 00:37:34.079
I'm 46 and I'm experiencing doing a lot more than what I thought as that younger kids.
00:37:34.159 --> 00:37:34.639
Do you know what I mean?
00:37:34.719 --> 00:37:36.800
And I go, Oh, that's yeah, you do think like so.
00:37:36.880 --> 00:37:38.960
I go, I think I'm not grateful for where I am.
00:37:39.039 --> 00:37:41.840
So I'm grateful to be closer to 90 than thorn.
00:37:43.360 --> 00:37:44.400
You keep telling yourself.
00:37:47.519 --> 00:37:49.360
Right, are you ready for ready for the dessert?
00:37:49.440 --> 00:37:52.639
I well, actually, yeah, but take your time because I'm enjoying your mash.
00:37:55.440 --> 00:37:58.480
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00:38:22.480 --> 00:38:24.159
So, Rich, what have you chosen for your dessert?
00:38:24.320 --> 00:38:25.280
Uh Titamasu.
00:38:25.599 --> 00:38:30.480
Tiramisu, right, so a bit of a challenge this because it's difficult to make it kind of paleo.
00:38:30.639 --> 00:38:36.400
I try and make everything as paleo as possible in terms of like I try not to put any wheat in anything, um, obviously, no refined sugars.
00:38:36.639 --> 00:38:42.480
So, what I did was I used some ground almonds that I toasted with some ghee.
00:38:42.639 --> 00:38:47.280
And the ghee that I get is from a company called Neo Spired Foods, and it is like the most delicious thing ever.
00:38:47.360 --> 00:38:48.480
It's like sort of caramelly.
00:38:48.800 --> 00:38:51.920
So if someone didn't know what ghee is, I would because I'm one of them.
00:38:52.320 --> 00:38:52.880
So ghee.
00:38:53.360 --> 00:38:54.320
I don't know what ghee is.
00:38:54.400 --> 00:38:54.800
What is it?
00:38:55.039 --> 00:38:59.280
If someone in this room on this table sitting off, you didn't know.
00:38:59.440 --> 00:38:59.840
What's ghee?
00:39:00.000 --> 00:39:01.360
So ghee is clarified butter.
00:39:01.440 --> 00:39:08.159
So basically you melt butter, all the milk uh solids go to the bottom, and then the the butter fat goes to the top.
00:39:08.320 --> 00:39:13.360
But the butter fat is like the it's vitamin-rich butter fat, so it's full of um A, D, E, and K.
00:39:13.599 --> 00:39:16.800
It's really stable at high temperatures, so it's one of the best things to cook with.
00:39:16.960 --> 00:39:20.880
I think it's one of the I think it's the most stable at high temperatures of all fats.
00:39:21.039 --> 00:39:21.440
Oh, okay.
00:39:21.679 --> 00:39:23.519
So it doesn't burn and doesn't become toxic.
00:39:23.840 --> 00:39:26.480
But this one has got a really nice sort of caramelly flavour.
00:39:26.559 --> 00:39:27.119
So I toasted.
00:39:29.840 --> 00:39:44.400
So I did uh yeah, did the ground almonds with some ghee, a bit of honey, toasted them off, and then I poured some espresso over the top, uh, like a little bit of espresso, and then I whipped a cream of cream cheese, creme fraîche, a little bit of amaretto and some butter.
00:39:44.719 --> 00:39:45.440
I can taste amaretto.
00:39:46.079 --> 00:39:46.320
Yeah.
00:39:46.480 --> 00:39:47.679
Can you taste what do you think?
00:39:47.760 --> 00:39:52.480
Like, be honest, is because not be honestly, it's absolutely lovely.
00:39:54.239 --> 00:39:56.960
No, it is real, it's really, really nice.
00:39:57.360 --> 00:39:58.960
And thank you.
00:39:59.119 --> 00:40:07.039
I mean, it's difficult to get like the cake because obviously Terramisu's is cake soaked in coffee, but I wanted something that could be a bit spongy.
00:40:07.360 --> 00:40:10.159
Well, I'm going on my honeymoon in September.
00:40:10.239 --> 00:40:16.719
We're doing a tour of Italy, and you have now set a bar for what I expect from the Italians for my trip.
00:40:17.360 --> 00:40:18.320
Thank you very much.
00:40:18.719 --> 00:40:20.480
Nice where you're going on your honeymoon.
00:40:20.719 --> 00:40:36.960
So we're gonna go, we're gonna fly into Venice, stay a couple of nights there, and then we're gonna get a train down to Florence, and then from Florence, we want to do Pisa, Verona, and we want to go to Tuscany and do a wine tasting and charcuterie experience.
00:40:37.199 --> 00:40:37.760
Amazing.
00:40:38.000 --> 00:40:40.960
And then down to Rome and finish off there.
00:40:41.199 --> 00:40:43.119
That sounds like the ideal home.
00:40:43.360 --> 00:40:46.639
We were meant to do it last year, but I think you might have been there.
00:40:46.719 --> 00:40:48.320
Janet Jackson's my idol.
00:40:48.480 --> 00:40:53.119
And when we come back, just before we booked it, I went, Connor, Janet Jackson's in Manchester.
00:40:53.679 --> 00:40:55.440
Or honeymoon's in Manchester.
00:40:55.760 --> 00:40:58.079
He was like, Well, I went for going to Manchester.
00:40:58.320 --> 00:41:01.119
I'd be googling a Norman straight away.
00:41:01.199 --> 00:41:02.400
So was he alright with it?
00:41:02.960 --> 00:41:06.559
Well, yeah, because we'd just bought our first house as well.
00:41:06.639 --> 00:41:06.719
Yeah.
00:41:06.880 --> 00:41:10.239
Just before so we got married and bought a house within like two months of each other.
00:41:10.320 --> 00:41:13.280
So I think he was actually made up and give him a get harder jail free card.
00:41:13.519 --> 00:41:15.039
He was like, That's okay.
00:41:15.360 --> 00:41:16.800
We'll go to Manchester.
00:41:19.599 --> 00:41:22.639
So we're doing the honeymoon a year exactly after the wedding.
00:41:22.719 --> 00:41:24.079
Oh my god, has that been a year?
00:41:24.239 --> 00:41:25.039
In September, yeah.
00:41:25.119 --> 00:41:26.079
But yeah, yeah, yeah.
00:41:26.159 --> 00:41:26.639
No way.
00:41:26.880 --> 00:41:28.800
Oh well, Rich, listen, thank you so much for coming on.
00:41:29.039 --> 00:41:29.920
Pleasure's mine.
00:41:30.079 --> 00:41:40.719
My last question to everybody is if you were to give one piece of legacy advice, so anything that you've learned in your career, in your life, where you've got to to now, if you could pass on to people, what would it be?
00:41:41.360 --> 00:41:46.480
So, through my own experience, I'd say it's a case of just do it.
00:41:46.960 --> 00:41:53.519
So I think most people don't push past that fear factor.
00:41:53.760 --> 00:41:58.320
There's been so many things I've done where to go, I have that voice in you, you can't do that, or you're not good enough.
00:41:58.400 --> 00:42:00.159
And I think we all have that imposter syndrome.
00:42:00.239 --> 00:42:01.760
Yeah, but I've just done it anyway.
00:42:01.840 --> 00:42:03.679
Like we'd done that strictly come dancing.
00:42:03.760 --> 00:42:04.079
Yeah, yeah.
00:42:04.320 --> 00:42:05.920
The amount of people who went, I would never do that.
00:42:06.000 --> 00:42:06.800
I go, why not?
00:42:06.880 --> 00:42:07.760
It's an experience.
00:42:08.000 --> 00:42:08.960
I was saying it to myself.
00:42:09.440 --> 00:42:10.400
We're in the waiter room.
00:42:11.039 --> 00:42:16.719
So Rich and I did like um it was a charity strictly come dancing thing, and we both like ended up on it together.
00:42:16.880 --> 00:42:17.280
Yeah.
00:42:17.519 --> 00:42:20.159
But yeah, my god, I was I think I was the most nervous I've ever done.
00:42:20.960 --> 00:42:21.360
I hated it.
00:42:21.440 --> 00:42:22.239
But Joe War.
00:42:22.480 --> 00:42:27.519
You was the final bit when you when you had your big lift and you got so excited you just threw her.
00:42:28.960 --> 00:42:29.920
That was meant to happen.
00:42:30.480 --> 00:42:32.079
That was meant you're meant to drop her.
00:42:32.320 --> 00:42:33.199
I've never dropped it.
00:42:33.920 --> 00:42:35.440
I've never you broke a hip.
00:42:35.679 --> 00:42:36.000
Right.
00:42:37.119 --> 00:42:40.880
If you if you're listening to this, I wanted to prove I never dropped chair.
00:42:42.400 --> 00:42:43.280
I thought you did.
00:42:43.519 --> 00:42:48.960
No, no, she just had because we've been practicing in trackies, she had a long dress on.
00:42:49.199 --> 00:42:51.360
So when I flipped it, a dress went over her head.
00:42:51.840 --> 00:42:58.159
So that's what made it look worse because her face was covered, and it's like everyone went, I went, no, we've just not practiced with the dress on.
00:43:00.079 --> 00:43:07.920
But in terms of that, that's where it goes like a lot of people go, I wouldn't do that because they're bothered about what people think or the scared of looking stupid.
00:43:08.079 --> 00:43:10.480
And I've done that many things now where I go, do you know what?
00:43:10.639 --> 00:43:11.280
Just do it.
00:43:11.360 --> 00:43:14.239
Yeah, face the fear, do it, and what's the worst thing that happens?
00:43:14.320 --> 00:43:14.960
It doesn't work.
00:43:15.119 --> 00:43:15.360
Yeah.
00:43:15.519 --> 00:43:20.239
I'd rather I'd rather do something and know it never worked than not do it and go, Oh, well, could have done that.
00:43:20.320 --> 00:43:20.480
Yeah.
00:43:20.639 --> 00:43:21.199
Do you know what I mean?
00:43:21.360 --> 00:43:25.840
And it's the same with sort your fit out, touch wood, it's going well and succeeding.
00:43:26.000 --> 00:43:29.599
But if I never had that attitude, I probably wouldn't have gone through with it.
00:43:29.679 --> 00:43:29.920
Yeah.
00:43:30.079 --> 00:43:34.239
So I think you can tie yourself in knots when worrying what people think about you.
00:43:34.320 --> 00:43:34.559
Yeah.
00:43:34.719 --> 00:43:40.960
And actually, they'll just people, people, other people's opinion, other people's opinion of you is none of your business.
00:43:41.199 --> 00:43:41.599
Of course.
00:43:41.760 --> 00:43:43.599
Really, it's only what you do for yourself, isn't it?
00:43:43.679 --> 00:43:44.079
Yeah, yeah.
00:43:44.320 --> 00:43:45.039
I fully believe that.
00:43:45.119 --> 00:43:46.960
If you just just do it and see what happens.
00:43:47.199 --> 00:43:48.159
Yeah, and that's it.
00:43:48.639 --> 00:43:49.599
Nice for stars.
00:43:49.760 --> 00:43:50.239
Yeah.
00:43:51.119 --> 00:43:51.840
Nice for Rich.
00:43:52.000 --> 00:43:52.320
Thank you so much.
00:43:52.559 --> 00:43:52.800
No pleasure.
00:43:53.519 --> 00:43:53.920
Thank you, Tom.
00:43:54.159 --> 00:43:54.719
Cheers, babe.
00:43:55.280 --> 00:43:59.679
So all of today's recipes will be available on my Instagram, ogreatanotherfoodie.com.
00:43:59.760 --> 00:44:03.440
And thanks to the organic delivery company for supplying all of the fruits and vegetables.
00:44:03.519 --> 00:44:06.159
And you can use code Foodie at checkout for 10% off.
00:44:06.880 --> 00:44:10.159
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00:44:10.239 --> 00:44:12.480
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00:44:12.639 --> 00:44:15.039
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