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Welcome back to another episode of Transformation Talks.
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I'm your host, Sam Forger, and today we'll be joined for the last episode of season two by my good friend Josh Grimm.
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Josh is the founder of FitNut, a retreat host, the host of the Mind Body Method podcast, an experienced personal trainer and a health coach to clients all over the world.
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That is quite the resume.
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He specializes in helping his clients not only get stronger and transform their bodies, but just as importantly, transform their mindsets surrounding fitness and nutrition as well.
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Josh, I really appreciate you being here.
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Thank you.
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I feel like I just won an award or something.
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Honestly, as I was I was putting together the uh the intro, I'm like, he's done a lot of shit.
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There's a lot there's a lot of stuff here.
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And honestly, I feel like I still didn't include everything, the articles that you've done, more on the events that you've hosted.
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But that I tried my best to summarize your very lengthy list of accomplishments in the industry.
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Well, thank you.
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Um, it's also maybe a little bit of like a throwing things to the wall to see what see what sticks.
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See, like I still get my point across.
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No, no, I'm excited to have you here, man.
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And um, as we talked about before, I'm gonna follow your lead today from when you had me on recently of just kind of a like a quick hitter, very practical, actionable episode where I want people to be able to listen to this and go and do something with it right away.
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So I think a great place for us to start is with your typical in-person clientele in New York, who I know you have like a uniquely busy group.
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Of course, everybody's busy, everybody has a lot going on, but your average clientele, I mean, they're navigating careers, businesses, events in New York, social lives, travel.
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So I'd love to know high level, how do you design a fitness and nutrition plan for somebody like that that has such limited time and bandwidth to spare?
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They just don't have a lot of wiggle room.
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What are what are the general principles?
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I do think that, you know, like you said, like I think my clientele, um, we like as New Yorkers, we like to put ourselves up to a little bit of a different demographic.
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Like you said, everyone's busy.
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You've lived in New York for a while, you understand.
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But um, I think one thing that I really like to do is, you know, I'm I'm a person who is really structured around routine and and habits and goal setting and things like that.
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So typically, if I have a client that I first start to meet, I will try to take the initial weight off of them by kind of spending some time with them and creating what I think would be an ideal program for them in my head, kind of before I even find out what their lifestyle is like or what their schedules are like.
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So I'd have an idea going in, and then after spending a little bit of time with them and talking them through with what I think would be ideal, I can figure out what their baseline is going to be, what they think is actually um manageable for them.
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For instance, if I create a program for someone, like a workout program, and it's maybe I create a five-day program for them, like maybe two days with me or three days with me, and then a PDF or something for them to do as homework on the outside.
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Um, and they kind of are like, well, this is not going to happen because my work, my, my, um, my marriage, my travel, whatever, we need to find a lower baseline that we can start with that they feel comfortable with.
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That way, if they, you know, let's say maybe we have to bring it down to three days a week of working out one day with me, two days, you know, as homework.
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That way, if they don't achieve those goals, they're not going to beat themselves up or feel like they're not doing enough and they don't get frustrated or um feel that kind of shame or anxiety for not doing what I deem as the right program for them.
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Um, so once I kind of create a baseline and find out what their baseline is, um starting into the workout portion, then switching off to the nutrition portion of the program, I definitely first have them give me like a one-week solid like um notes of all their food intake for the week, writing down exactly what they're eating, the time of day, including alcohol, and kind of taking a look at that and seeing, okay, this person has this client may have like, you know, three business dinners a week, or this client may be traveling to different cities twice during the week.
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And so then we kind of have to pare it down.
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And I think that every client is different.
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So again, it's about looking at a small baseline first and expanding from there the more time I spend with them.
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So I like to really be hands-on.
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And instead of just giving them one specific program that we're gonna run with for six weeks, there's definitely an adjustment period, I think, for the first couple of weeks to see how we can make it flow better for them, make it flow ideally for what they need and for what their goals are.
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I do think that, you know, goals are important to have, but the systems that you have around those goals are what's gonna keep you moving forward towards what you want.
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Yeah, I know that makes total sense.
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Now, something you mentioned I would love to ask you more about is this scenario where these clients may see the adjusted plan and feel like they're not doing enough.
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Because we're talking a lot of type A people that don't actually feel comfortable with gaps on their calendar or anything that feels like less or almost like inadequate in a way.
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So I know something you and I have both seen a lot with clients, especially again, this type that is very, very driven, is if we suggest going from a five-day split to a three-day split, or hey, you don't have to cut out alcohol entirely.
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Like it doesn't have to be this like very, very hard strick thing.
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They feel a bit uncomfortable with that, almost like it, it's it's not enough.
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So, how would you navigate that with a client?
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I think I I think again, I wouldn't do that with a client unless I kind of get to know them a little bit better first.
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You know, I've I think when I first started my my trading business years, I mean over 12 years ago, I definitely was kind of like, okay, this is what you have to do.
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And if you're not doing this, then it's not going to work.
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And then, you know, now I I just get to know the client better on a personal basis and try to really, really dive into their lifestyle.
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And that's where the mindset coaching comes in.
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That's where the wellness coaching comes in because I want to know who they are as an individual before I actually kind of deliver their final program that they're going to follow with me for a while.
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And I do present to them like this is just kind of like a trial at the beginning.
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We're going to find out what works best for you.
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A little bit of like a hybrid program, and we're going to get you to a place that we are pushed and you have progressions, but you are going to be comfortable enough that you're going to keep pushing forward and not getting overwhelmed and also not feeling that it's not enough.
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Yeah.
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Um sometimes the workouts need to be from maybe it's still five days, but maybe instead of it's a 60-minute program, maybe it's only a 20-minute program for two of the days.
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Or maybe, you know, I'm a I I like writing programs that are a little bit.
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I've been very guilty of writing programs that are a lot longer than they should be because I get so excited about training certain aspects of the body.
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Um, and I sometimes have to par down things like that.
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Sure.
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But I do like the idea that you mentioned of making it clear from the jump, it's almost a rough draft to start right.
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It's hey, let's let's experiment with this, see how it goes, whether it is experimenting with something higher frequency, see if you can manage that.
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Or again, for that person who's a little bit hesitant to maybe do less, something that might be more sustainable for them.
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Let's give it a chance.
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Let's see how it works out with your life.
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Let's see.
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Maybe you feel great doing it.
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Maybe eventually you do feel like you want to ramp back up.
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But I do like the idea of that a lot, is reframing it almost as a it's a rough draft of a plan.
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And then let's accumulate some data, some real real world experience with it.
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And then we can continue to make adjustments as necessary, which again, I think as we both know, is one of the more important things for this demographic is okay, we have the rough drafts of the plan, but how do we need to modify things to kind of match where you're at and what you have to give each week?
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Yeah.
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I mean, listen, I'm you all, like you said, I mean, I have I have um my specific one-on-one client base.
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Um, I have a lot of very, very um high-level entrepreneurs and and business owners and very successful men and women that um they aren't necessarily used to someone telling them what to do.
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So there sometimes has to be a little bit of like a softer approach or kind of making them believe that this is their idea of how we're going to work through this.
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I mean, not uh not all of them are like that.
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I'm very fortunate with everyone I have.
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It's some act, but on the other hand, some are so busy they want you to tell them exactly what they're supposed to do every minute of the day or every minute of their of their program.
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And that that works too.
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So we have to be just as flexible as they are, I guess.
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Just uh, but the end goal is the same.
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The end goal is giving them what they want, you know, and what they need.
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Yes, definitely.
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So something we've started to touch upon a few times that I would love to expand on the travel-related challenges.
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You know, a lot of a lot of these clients have things come up often, whether it is work travel, recreational travel.
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And I'd love to actually separate those because I would imagine that you have clients approach things differently when they say frequently travel for work, compared to I'm going to the Bahamas for a week to kind of just unwind.
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So let's stick with the work kind of segment first.
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What again, high-level strategies, what types of things are you having your clients focusing on when they travel often for work and don't want to just kind of go off the rails every time they do?
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I actually, strangely enough, find that my clients that travel for work, which are quite often and quite a lot of them, tend to actually stick with their programs more so than when they're traveling for relaxation.
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Um, or maybe it's like a 50-50, I don't know.
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But it's just that it's the same groove, right?
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You take your life in New York City or wherever they are, whatever city, whatever, wherever they are, and they're just moving it from what one place to another for a week, a weekend, three days, whatever it is.
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And if they're pretty diligent and they're pretty structured individuals, like you said, sometimes type A, they're going to figure out a way to just go to the hotel gym in the morning, you know, get a get a small workout in in the morning before they go into meetings or go into conferences.
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Um, it might not be a long workout, but it is a workout based on movement, right?
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And we all know that hotel gyms are never ideal.
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They're never the best, but we have to have some sort of movement that we start our day with or have in the middle of our day.
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And I do find that my clients that travel for work tend to be pretty solid whenever they're whenever they are on business travel, which I'm very happy about.
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So a lot of times I give them a PDF, a very simple PDF that is clearly labeled, clearly defined, and it's pretty, pretty much based on any kind of hotel gym that is out there.
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Um, I also do have clients that when they're open to it, receptive to it, when maybe they check into their hotel, I will have them go down to the gym and give a quick video of what the gym is like.
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And I can create something for them.
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I'm sure I have something in my database that would align with it, with that gym and what they can do for 20, 30, 40 minutes a day, even if it's one or two or three times that they're going to be there.
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It's pretty easy to adjust for them.
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Um and I also tend to ask them to check in with me because they're in, they're, you know, if they're on a business trip and they're they're scheduled already.
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So I'm like, put it in your calendar, check in with me whenever you're getting when you're done with the gym.
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Just add that little little that memo whenever you're done with a meeting or whatever you're done with a day.
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So yes, I did work out today.
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So I find that accountability helps us a little bit when it comes to that too.
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Big time, big time.
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And something I want to reemphasize that you mentioned is how, and actually, I think we we talked about this on your show a couple of days ago as well, is that movement can often be the anchor for a really solid day overall.
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Because yes, you get the movement-specific benefits, but also the uh emotional outlet, kind of the stress relief, either proactively to start the day to kind of get your mind right, or whether it's later in the day to blow off some steam, somebody who trains or just again gets some sort of movement in is more likely to be motivated to say, all right, well, I get a good workout and might as well get something healthy for breakfast.
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They feel a bit better, so it tends to spill over.
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So I like that you mentioned that as well of prioritizing movement.
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It doesn't have to be a crazy hardcore workout, you know, at a$50 day pass gym somewhere.
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Just use the hotel gym, break a little bit of a sweat, and that can have a big spillover effect.
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I'm also a big fan of plyometric work.
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So, you know, if you're in the gym and you're just doing if you're in the gym and you're in your hotel room and you only have, I don't care if it's 10 minutes, you can do 10 minutes of plyometrics in your actual hotel room and you get your heart rate up and you get the movement and you're kind of moving your body in different positions and different planes.
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I mean, that's helpful.
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That's something I do in the morning when I wake up, you know, before work, right?
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So it's like when I wake up in the morning and I have my routines, my my 4 a.m.
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routines, you know, I will take five minutes of doing a stretch or sometimes like a pliometrics.
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Sorry for my neighbors downstairs, but I'll do something just to get my the blood pumping and the movement so I can feel good in my joints and and um have that appropriate reception of my body for the day.
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Sure.
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Okay.
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So let me ask you more about the trips that are for fun.
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And I want to ask you specifically about clients who struggle with moderation because, of course, you both work with a lot of people who, you know, they go on a trip that is it's a vacation.
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This is a fun trip, but they're also trying not to totally blow off the habits that they've been working on.
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Again, high-level strategies there.
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What are we looking at?
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What types of things?
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And actually, I'm gonna add something here.
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You obviously go on some really unique trips.
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You're very well traveled.
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What are things that you do when you're on the road so you find that balance between enjoying yourself, but also not feeling like shit?
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Well, to start with the clients first, I think that um, you know, I always give a little bit of a pep talk or almost like a coach talk, I guess, before they go and say, okay, you're not gonna come back and we're not gonna start, you know, a few steps behind because you're traveling to York for a week or because you're traveling to whatever it is.
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And um, you know, I kind of just put it in there, hopefully in the forefront of their mind that, you know, someone is still looking for some accountability and someone is still looking out for them and knowing that, you know, six or seven days away can really kind of derail you for another six or seven days when you come back.
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Um, so like, you know, simple things like prioritize protein with every meal.
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Don't skip meals.
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Um, I know that a lot of times people will tend to on vacation, like you know, they might wake up and have breakfast and they don't eat all day and they go to dinner for this some more elaborate dinner, they make different choices, unhealthy choices.
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Um, I like to make sure that people are still getting in, you know, some sort of snack of some sort throughout the day every three, four hours, depending on your needs.
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Um, obviously, whenever you're drinking, limit the alcohol intake, a lot of water during the day, stuff like that.
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Um, I think that when when people start to, when people go to travel and they have it in their mind, if they if they're going into travel, like I'm on vacation, I can do what I want, it's like a cheat day for a week or whatever it is, I just think that's the wrong mentality to go in from to get.
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So I do make sure that I also will give a PDF for healthy choices when you travel, different choices you make depending on the country you're going to.
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I mean, the funny thing is is that with AI right now, and you say you say to me that I'm going to the Andes Mountains for five days.
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I mean, a quick little like little glance on on the on the computer, you can create a little platform, create a PDF for them.
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Okay, well, these are the kind of proteins that are available to you.
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These are the healthy fats that are available to you, these are the snacks that are available to you at the airport or you know, at a at a local uh market that you should pick up while you are traveling that are gonna keep you satiated throughout the day.
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I think that's very important.
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Um as far as me personally, when I travel, I um I find so much joy in having that free time to wake up in the morning, work out, move my body, and have a little like a long, lengthy, lengthy workout because I don't get to do that here as much when I'm working all the time.
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And I enjoy local foods.
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So I always like to look at, you know, again, the the local food culture and incorporate that kind of food into my diet every day and still stay on my routine a breakfast, a lunch, and a dinner.
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It's kind of simple.
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I don't I keep it pretty simple and clean when I travel.
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And it's easy, it's an easy decision for me.
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Yeah.
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And I would actually make the case that being moderate, again, not going totally away from your baseline habits, makes the trip more enjoyable.
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I know people, of course, get FOMO and they feel like they're gonna miss out on certain things.
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But if you feel stuffed all the time, if your digestion is off, if you feel sleepy, if you feel lethargic, I think there are very few excessive splurges that are worth all of those trade-offs when you're just trying to enjoy yourself, even if it's just a a chill trip on the beach.
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Never mind if you're trying to walk around somewhere in Europe and look at a bunch of museums, but you feel kind of blessed from like the meals you've been having prior.
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So um so yeah, I mean, I do think that yeah, go ahead, Sarah.
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I do think that, like honestly, I think that um, and I'm not sitting here trying to, you know, come at anybody, but I think that alcohol is one of the biggest problems when people travel because I think that it just really derails a lot of things.
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And you're also like jet lagged or you're tired or you're in a different environment and you're not hydrating enough, and then alcohol comes into play with every single meal after like day one or two.
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Then I I see people often just say, Well, I I'll I only have five days left, so I'm just gonna continue on this path and I'll get back into my program when I get back home.
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I think that's one of the worst decisions that people can make because they wake up in the morning, they want to, they sleep in late, they miss the hotel's breakfast or whatever it is, and then they just kind of keep going on this like slow downhill trajectory.
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And I think that's a mistake.
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I couldn't agree more.
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To me, it's almost the opposite of the movement example we gave, where movement can be such an anchor for great decisions being made elsewhere.
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Whereas alcohol is the literal opposite in terms of, okay, now you have more cravings, you have less willpower, you sleep worse, digestion's.
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I mean, so you know, I don't think either of us, for the most part, would tell a client absolutely no drinking whatsoever, but certainly be very discerning about whether or not it's worth it.
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You not being in your home country or home city does not have to be synonymous with having alcohol multiple times per day for days on.
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And most of those drinks will be pretty forgettable.
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Yeah, for sure.
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I mean, I also it also starts on the aircraft, right?
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I mean, yes, I know for sure.
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Sometimes it's nice.
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I mean, honestly, like sometimes people really like to get have drinks on the plane or whatever.
00:19:24.000 --> 00:19:25.119
It just dehydrates you.
00:19:25.200 --> 00:19:26.480
You you arrive at your destination.
00:19:26.559 --> 00:19:28.319
I guess I'm trying to, I'm thinking like going to Europe.
00:19:28.400 --> 00:19:31.839
I keep thinking Europe or South America, just long, longer, long-haul flights.
00:19:31.920 --> 00:19:39.759
But yeah, I think that's uh that's kind of just where you you're setting the baseline for your trip um off to the wrong start if you if you start on that path.
00:19:40.000 --> 00:19:41.039
Yeah, I couldn't agree more.
00:19:41.200 --> 00:19:46.640
Josh, the last thing I wanted to ask you about today was mindfulness, which I know is something that you work on with your clients.
00:19:46.880 --> 00:19:53.599
I also know that for a lot of people, mindfulness, like just the term itself, can feel a little bit vague.
00:19:53.759 --> 00:19:55.359
You know, okay, I want to be more mindful.
00:19:55.519 --> 00:19:57.519
People can kind of interpret that different ways.
00:19:57.759 --> 00:20:02.240
So in practice, what does being more mindful look like on a daily basis?
00:20:02.400 --> 00:20:04.000
What do you have your clients focus on?
00:20:04.160 --> 00:20:08.240
And how do you feel like just more mindfulness overall can benefit their lives?
00:20:08.640 --> 00:20:13.279
I'm a huge advocate of meditation and I meditate daily.
00:20:13.519 --> 00:20:17.279
There are dozens of different types of meditation that you can do.
00:20:17.440 --> 00:20:42.000
From the get when I get a new client or when I'm speaking to somebody or my friends or my family, I say I'm such an advocate to say, you know, find a meditation practice that works for you for five, 10 minutes a day, whatever it is, some sort of breathing, some sort of breath work, because the purpose of that is to have the awareness and be able to have self-control and be able to look at things in a way that is going to align with what, you know, your wellness practice is.
00:20:42.240 --> 00:20:51.440
So for instance, like, you know, um, you know, for instance, like before you sit down for dinner, while you're looking at the menu, you know, don't overindulge.
00:20:51.519 --> 00:20:56.240
You know, have a mindful thought about, you know, do I really need this chocolate cake?
00:20:56.400 --> 00:20:58.720
Do I really need this second bottle of wine?
00:20:58.880 --> 00:21:03.680
Do I really need to skip meals throughout the day because I'm excited for this restaurant at night?
00:21:03.839 --> 00:21:08.480
No, I mean, that's just like a conscious choice of what to do.
00:21:08.720 --> 00:21:25.519
Um, you maybe before they open their, if they're on a work trip, for instance, or you know, they they open before they open up their laptop, um, maybe take a moment and a breath to think, okay, what really is going to need my attention in this moment and in this day right now?
00:21:25.759 --> 00:21:28.559
And can I put that off and get my workout in first?
00:21:28.720 --> 00:21:28.960
Right.
00:21:29.039 --> 00:21:44.799
You know, a lot of times the workouts are pushed to the end of the day or canceled or whatever, because they first thing they do when they wake up in the morning is they're opening up their computer, they're opening up their phone and looking at their calendar, and they get overwhelmed by all the things they have to do that day.
00:21:44.960 --> 00:21:56.079
But, you know, so you know, one thing you can do is schedule your workouts and make sure that you at least attempt to get that workout in and treat that workout just like you would anything else that's on your calendar.
00:21:56.319 --> 00:21:59.519
Um, you know, breath work does help calm the mind.
00:22:00.160 --> 00:22:03.279
The mind so you can make better, more clear choices.
00:22:03.519 --> 00:22:11.359
Um, you know, there's again, there's so many different meditation practices and mindset practices that you can work into your daily life.
00:22:11.440 --> 00:22:15.279
I think that um, you know, you just have to kind of find the one that works for you.
00:22:15.440 --> 00:22:26.559
Me personally, I I do um like breath work guided meditations, I do fire breathing, I'll do staring light meditations.
00:22:26.720 --> 00:22:29.759
It just depends on what practice is going to work for you at that moment.
00:22:29.839 --> 00:22:34.160
If you need help clearing anxiety, if you need to help making a decision or whatever it is.
00:22:34.400 --> 00:22:42.880
Yeah, what I really love about a lot of the variety of potential focal points and strategies that you mentioned is how many of them help with emotional regulation.
00:22:43.440 --> 00:22:51.359
Because obviously, for a lot of people, yes, there may be physiological reasons they're making certain food choices of just say poor hunger management, for example.
00:22:51.519 --> 00:22:54.480
But in many other cases, it's nothing to do with the physiological.
00:22:54.559 --> 00:23:06.240
It's all the mental stuff of they're just in a fight or flight state, basically from the second they wake up till the second they go to bed, always feeling harried, you know, overwhelmed, stressed, anxious.
00:23:06.559 --> 00:23:25.119
And by focusing on being more mindful, different meditation strategies, breath work, all of these tools that help with emotion regulation, you know, you know, recurring theme here, spillover effect to your ability to make good food decisions, your ability to sleep more soundly, say be more thoughtful about alcohol and all these other things.
00:23:25.359 --> 00:23:25.680
Right.
00:23:25.839 --> 00:23:29.519
It actually does it definitely all you basically you just get into a flow state.
00:23:29.599 --> 00:23:31.279
And I think that's what we we all want to feel.
00:23:31.359 --> 00:23:32.960
We know when we're not aligned.
00:23:33.119 --> 00:23:37.039
We know when we know when we're not aligned, if we've been in alignment, right?
00:23:37.119 --> 00:23:45.680
So it's like once you start to get into that flow and that that wonderful like state of being, you're more the more that you are, the more you're aware when you're not.
00:23:45.839 --> 00:23:46.079
Right.
00:23:46.240 --> 00:23:50.880
So it's like that's that saying where you know you have to know enough of what you don't want to know what you do.
00:23:51.119 --> 00:23:56.240
You know, you you flow at enough and enough times in your life, you understand exactly when you're not.
00:23:56.480 --> 00:23:59.279
You want to try try to get back to where that flow hits you.
00:23:59.440 --> 00:24:06.160
So you know that you're in a good groove, making the right choices and just feeling great about your your internal and external health.
00:24:06.400 --> 00:24:07.440
Yeah, beautifully said.
00:24:07.680 --> 00:24:09.920
Josh, I think that's a great place for us to wrap up.
00:24:10.000 --> 00:24:13.359
But before I left, uh, excuse me, lead, try that a third time.
00:24:13.519 --> 00:24:18.160
Before I let you off the hook, I have one last thing uh for you called the fast four.
00:24:18.240 --> 00:24:22.880
So four questions that have nothing to do with the things that we're talking about, just whatever comes to mind.
00:24:23.359 --> 00:24:27.680
First question for you what would you be doing if you were not in the fitness industry?
00:24:28.000 --> 00:24:29.920
I would be a pilot.
00:24:30.400 --> 00:24:30.880
Pilot?
00:24:31.039 --> 00:24:33.519
Okay, I guess that doesn't surprise me with your love of travel.
00:24:33.599 --> 00:24:35.519
Is there anything more to that answer?
00:24:35.839 --> 00:24:38.640
I'm just a major aviation geek.
00:24:38.799 --> 00:24:44.000
I could tell you a million facts about airports, airplanes, runway design.
00:24:44.160 --> 00:24:52.720
My favorite TV show is Air Disasters, which is crazy, but I love it because I like anything that involves aviation, all of it.
00:24:52.960 --> 00:24:54.000
Oh, that's fascinating.
00:24:54.160 --> 00:25:00.880
I'm sure I would uh maybe even enjoy travel the process of traveling more if I was more well versed in this stuff.
00:25:01.039 --> 00:25:02.640
Um let me ask you this.
00:25:02.720 --> 00:25:05.759
If you could teleport anywhere in the world right now, where would you go?
00:25:05.920 --> 00:25:09.599
And for you personally, I'm also gonna say nowhere that you've been before.
00:25:09.920 --> 00:25:10.880
Ah, come on.
00:25:11.039 --> 00:25:11.359
Okay.
00:25:11.519 --> 00:25:19.279
Um for some reason for some reason I keep looking at um the the salt plates in Bolivia.
00:25:19.440 --> 00:25:20.400
I think that's where they are.
00:25:20.480 --> 00:25:21.839
That's I forget what they're where they are.
00:25:22.079 --> 00:25:23.200
I keep looking there.
00:25:23.440 --> 00:25:27.119
Um and I'm dying to go to um Afghanistan.
00:25:27.359 --> 00:25:28.160
Okay, okay.
00:25:28.240 --> 00:25:29.200
I'm almost positive.
00:25:29.279 --> 00:25:37.039
I just watched a Spanish video about the salt plates, like for a Spanish studying thing.
00:25:37.119 --> 00:25:42.799
And I I should remember more about it, but I didn't totally understand all the video, but I'm pretty sure that I just watched a video.
00:25:44.400 --> 00:25:45.519
Oh, absolutely.
00:25:45.680 --> 00:25:50.160
Um what is your go-to comfort movie or TV show?
00:25:50.559 --> 00:25:52.559
Uh TV shows, air disasters.
00:25:54.079 --> 00:25:55.279
Maybe that's not comfort.
00:25:55.519 --> 00:26:05.440
Um, I'm also um I I like anything that to do with food, like top chef, uh, top chef, like like food, food shows, even though I don't cook that much, but um what was the other one?
00:26:05.519 --> 00:26:06.160
A movie?
00:26:06.640 --> 00:26:07.519
Comfort movie.
00:26:07.680 --> 00:26:12.720
I like um I like movies like um like the Hunger Games, like that series.
00:26:12.960 --> 00:26:23.279
Okay, and and um like um I guess there's something like comforting movies, but you'll you'll never see me like turning on like a rom-com or um or anime or anime.
00:26:23.440 --> 00:26:24.960
I like courtroom dramas.
00:26:25.039 --> 00:26:27.440
Yeah, fair enough, fair enough, wide ranging.
00:26:27.680 --> 00:26:28.000
Okay.
00:26:28.400 --> 00:26:33.680
So last question for today's fast forward is what is something you are excited about right now?
00:26:34.559 --> 00:26:48.480
Oh, I'm really excited for um the way that my the trajectory of my work right now, like I have a lot of things going on for the end of this year and for next year, and it just all feels right.
00:26:48.799 --> 00:26:54.640
You know, starting this um corporate wellness design space is what I'm trying to go into now.
00:26:54.799 --> 00:27:05.279
Um it kind of it's I've been working on it for a year and it's making sense, and I feel like that's gonna be the next phase of the Fit Not Collective, and I'm really excited for it, to be honest.
00:27:05.440 --> 00:27:09.759
And I'm also excited about approaching, I'm I'm I'll be 47 in a few months.
00:27:09.920 --> 00:27:14.160
And then um the older I get, I really like um the way I feel.
00:27:14.480 --> 00:27:15.119
Amazing.
00:27:15.359 --> 00:27:15.839
Amazing.
00:27:16.000 --> 00:27:16.880
I love to hear that.
00:27:17.279 --> 00:27:19.599
Josh, thank you so much for being here today.
00:27:19.680 --> 00:27:22.799
And if people want to learn more about you, where should we send them?
00:27:23.200 --> 00:27:29.440
Uh, you can go to my social media where you see a lot of postings, which is Josh Grimm underscore fitnut collective.
00:27:29.680 --> 00:27:35.759
Um, I have a new website that's actually launching on the 21st, which is thefitnutcollective.com.
00:27:35.920 --> 00:27:38.319
Um, and that's gonna have all of my information there.
00:27:38.400 --> 00:27:45.359
It has all the podcasts and my courses and leading to my um my app is that is launching that day as well.
00:27:45.440 --> 00:27:47.519
So yeah, thefitnutcollective.com.
00:27:47.680 --> 00:27:47.920
Okay.
00:27:48.000 --> 00:27:50.079
I will be sure to link to all that in the show notes.
00:27:50.160 --> 00:27:53.599
And again, I really appreciate you joining us today and rounding out season two.
00:27:54.079 --> 00:27:54.559
Thank you.
00:27:54.720 --> 00:27:55.759
I'm honored.
00:27:55.920 --> 00:27:56.400
Of course.
00:27:56.559 --> 00:27:57.519
Talk to you, man.
00:00:09.279 --> 00:00:12.800
Welcome back to another episode of Transformation Talks.
00:00:12.960 --> 00:00:20.640
I'm your host, Sam Forger, and today we'll be joined for the last episode of season two by my good friend Josh Grimm.
00:00:20.800 --> 00:00:31.039
Josh is the founder of FitNut, a retreat host, the host of the Mind Body Method podcast, an experienced personal trainer and a health coach to clients all over the world.
00:00:31.199 --> 00:00:32.320
That is quite the resume.
00:00:32.479 --> 00:00:42.479
He specializes in helping his clients not only get stronger and transform their bodies, but just as importantly, transform their mindsets surrounding fitness and nutrition as well.
00:00:42.799 --> 00:00:45.039
Josh, I really appreciate you being here.
00:00:45.359 --> 00:00:45.759
Thank you.
00:00:45.840 --> 00:00:47.759
I feel like I just won an award or something.
00:00:48.159 --> 00:00:53.119
Honestly, as I was I was putting together the uh the intro, I'm like, he's done a lot of shit.
00:00:53.200 --> 00:00:55.439
There's a lot there's a lot of stuff here.
00:00:55.600 --> 00:01:01.759
And honestly, I feel like I still didn't include everything, the articles that you've done, more on the events that you've hosted.
00:01:01.840 --> 00:01:06.879
But that I tried my best to summarize your very lengthy list of accomplishments in the industry.
00:01:07.200 --> 00:01:08.000
Well, thank you.
00:01:08.079 --> 00:01:12.959
Um, it's also maybe a little bit of like a throwing things to the wall to see what see what sticks.
00:01:15.120 --> 00:01:17.200
See, like I still get my point across.
00:01:18.000 --> 00:01:19.760
No, no, I'm excited to have you here, man.
00:01:19.920 --> 00:01:36.079
And um, as we talked about before, I'm gonna follow your lead today from when you had me on recently of just kind of a like a quick hitter, very practical, actionable episode where I want people to be able to listen to this and go and do something with it right away.
00:01:36.159 --> 00:01:45.680
So I think a great place for us to start is with your typical in-person clientele in New York, who I know you have like a uniquely busy group.
00:01:45.760 --> 00:01:55.599
Of course, everybody's busy, everybody has a lot going on, but your average clientele, I mean, they're navigating careers, businesses, events in New York, social lives, travel.
00:01:55.840 --> 00:02:06.079
So I'd love to know high level, how do you design a fitness and nutrition plan for somebody like that that has such limited time and bandwidth to spare?
00:02:06.239 --> 00:02:07.680
They just don't have a lot of wiggle room.
00:02:07.760 --> 00:02:09.680
What are what are the general principles?
00:02:10.000 --> 00:02:19.599
I do think that, you know, like you said, like I think my clientele, um, we like as New Yorkers, we like to put ourselves up to a little bit of a different demographic.
00:02:19.840 --> 00:02:21.360
Like you said, everyone's busy.
00:02:21.439 --> 00:02:23.759
You've lived in New York for a while, you understand.
00:02:24.080 --> 00:02:35.520
But um, I think one thing that I really like to do is, you know, I'm I'm a person who is really structured around routine and and habits and goal setting and things like that.
00:02:35.759 --> 00:02:55.680
So typically, if I have a client that I first start to meet, I will try to take the initial weight off of them by kind of spending some time with them and creating what I think would be an ideal program for them in my head, kind of before I even find out what their lifestyle is like or what their schedules are like.
00:02:55.840 --> 00:03:10.960
So I'd have an idea going in, and then after spending a little bit of time with them and talking them through with what I think would be ideal, I can figure out what their baseline is going to be, what they think is actually um manageable for them.
00:03:11.120 --> 00:03:24.800
For instance, if I create a program for someone, like a workout program, and it's maybe I create a five-day program for them, like maybe two days with me or three days with me, and then a PDF or something for them to do as homework on the outside.
00:03:24.960 --> 00:03:36.639
Um, and they kind of are like, well, this is not going to happen because my work, my, my, um, my marriage, my travel, whatever, we need to find a lower baseline that we can start with that they feel comfortable with.
00:03:36.800 --> 00:03:44.879
That way, if they, you know, let's say maybe we have to bring it down to three days a week of working out one day with me, two days, you know, as homework.
00:03:45.120 --> 00:03:59.680
That way, if they don't achieve those goals, they're not going to beat themselves up or feel like they're not doing enough and they don't get frustrated or um feel that kind of shame or anxiety for not doing what I deem as the right program for them.
00:03:59.840 --> 00:04:38.639
Um, so once I kind of create a baseline and find out what their baseline is, um starting into the workout portion, then switching off to the nutrition portion of the program, I definitely first have them give me like a one-week solid like um notes of all their food intake for the week, writing down exactly what they're eating, the time of day, including alcohol, and kind of taking a look at that and seeing, okay, this person has this client may have like, you know, three business dinners a week, or this client may be traveling to different cities twice during the week.
00:04:38.800 --> 00:04:40.959
And so then we kind of have to pare it down.
00:04:41.040 --> 00:04:43.040
And I think that every client is different.
00:04:43.199 --> 00:04:49.199
So again, it's about looking at a small baseline first and expanding from there the more time I spend with them.
00:04:49.360 --> 00:04:51.040
So I like to really be hands-on.
00:04:51.600 --> 00:05:05.759
And instead of just giving them one specific program that we're gonna run with for six weeks, there's definitely an adjustment period, I think, for the first couple of weeks to see how we can make it flow better for them, make it flow ideally for what they need and for what their goals are.
00:05:06.000 --> 00:05:14.000
I do think that, you know, goals are important to have, but the systems that you have around those goals are what's gonna keep you moving forward towards what you want.
00:05:14.240 --> 00:05:15.680
Yeah, I know that makes total sense.
00:05:15.759 --> 00:05:24.639
Now, something you mentioned I would love to ask you more about is this scenario where these clients may see the adjusted plan and feel like they're not doing enough.
00:05:24.800 --> 00:05:34.480
Because we're talking a lot of type A people that don't actually feel comfortable with gaps on their calendar or anything that feels like less or almost like inadequate in a way.
00:05:34.639 --> 00:05:48.079
So I know something you and I have both seen a lot with clients, especially again, this type that is very, very driven, is if we suggest going from a five-day split to a three-day split, or hey, you don't have to cut out alcohol entirely.
00:05:48.240 --> 00:05:51.439
Like it doesn't have to be this like very, very hard strick thing.
00:05:51.680 --> 00:05:54.800
They feel a bit uncomfortable with that, almost like it, it's it's not enough.
00:05:54.879 --> 00:05:56.800
So, how would you navigate that with a client?
00:05:57.120 --> 00:06:01.680
I think I I think again, I wouldn't do that with a client unless I kind of get to know them a little bit better first.
00:06:02.000 --> 00:06:09.120
You know, I've I think when I first started my my trading business years, I mean over 12 years ago, I definitely was kind of like, okay, this is what you have to do.
00:06:09.199 --> 00:06:11.600
And if you're not doing this, then it's not going to work.
00:06:11.759 --> 00:06:19.199
And then, you know, now I I just get to know the client better on a personal basis and try to really, really dive into their lifestyle.
00:06:19.279 --> 00:06:22.480
And that's where the mindset coaching comes in.
00:06:22.560 --> 00:06:32.639
That's where the wellness coaching comes in because I want to know who they are as an individual before I actually kind of deliver their final program that they're going to follow with me for a while.
00:06:32.800 --> 00:06:38.319
And I do present to them like this is just kind of like a trial at the beginning.
00:06:38.480 --> 00:06:40.480
We're going to find out what works best for you.
00:06:40.720 --> 00:06:56.480
A little bit of like a hybrid program, and we're going to get you to a place that we are pushed and you have progressions, but you are going to be comfortable enough that you're going to keep pushing forward and not getting overwhelmed and also not feeling that it's not enough.
00:06:56.639 --> 00:06:56.879
Yeah.
00:06:57.040 --> 00:07:05.600
Um sometimes the workouts need to be from maybe it's still five days, but maybe instead of it's a 60-minute program, maybe it's only a 20-minute program for two of the days.
00:07:05.680 --> 00:07:10.160
Or maybe, you know, I'm a I I like writing programs that are a little bit.
00:07:10.560 --> 00:07:18.800
I've been very guilty of writing programs that are a lot longer than they should be because I get so excited about training certain aspects of the body.
00:07:18.879 --> 00:07:21.360
Um, and I sometimes have to par down things like that.
00:07:21.600 --> 00:07:21.920
Sure.
00:07:22.079 --> 00:07:27.600
But I do like the idea that you mentioned of making it clear from the jump, it's almost a rough draft to start right.
00:07:27.759 --> 00:07:35.600
It's hey, let's let's experiment with this, see how it goes, whether it is experimenting with something higher frequency, see if you can manage that.
00:07:35.839 --> 00:07:42.319
Or again, for that person who's a little bit hesitant to maybe do less, something that might be more sustainable for them.
00:07:42.480 --> 00:07:43.360
Let's give it a chance.
00:07:43.519 --> 00:07:45.600
Let's see how it works out with your life.
00:07:45.759 --> 00:07:46.160
Let's see.
00:07:46.240 --> 00:07:47.439
Maybe you feel great doing it.
00:07:47.519 --> 00:07:49.839
Maybe eventually you do feel like you want to ramp back up.
00:07:49.920 --> 00:07:55.199
But I do like the idea of that a lot, is reframing it almost as a it's a rough draft of a plan.
00:07:55.279 --> 00:07:59.759
And then let's accumulate some data, some real real world experience with it.
00:07:59.839 --> 00:08:15.759
And then we can continue to make adjustments as necessary, which again, I think as we both know, is one of the more important things for this demographic is okay, we have the rough drafts of the plan, but how do we need to modify things to kind of match where you're at and what you have to give each week?
00:08:16.000 --> 00:08:16.240
Yeah.
00:08:16.319 --> 00:08:21.360
I mean, listen, I'm you all, like you said, I mean, I have I have um my specific one-on-one client base.
00:08:21.439 --> 00:08:33.519
Um, I have a lot of very, very um high-level entrepreneurs and and business owners and very successful men and women that um they aren't necessarily used to someone telling them what to do.
00:08:33.759 --> 00:08:42.799
So there sometimes has to be a little bit of like a softer approach or kind of making them believe that this is their idea of how we're going to work through this.
00:08:42.960 --> 00:08:44.559
I mean, not uh not all of them are like that.
00:08:44.639 --> 00:08:46.159
I'm very fortunate with everyone I have.
00:08:46.240 --> 00:08:55.519
It's some act, but on the other hand, some are so busy they want you to tell them exactly what they're supposed to do every minute of the day or every minute of their of their program.
00:08:55.679 --> 00:08:56.960
And that that works too.
00:08:57.039 --> 00:09:00.320
So we have to be just as flexible as they are, I guess.
00:09:00.399 --> 00:09:01.840
Just uh, but the end goal is the same.
00:09:01.919 --> 00:09:05.039
The end goal is giving them what they want, you know, and what they need.
00:09:05.279 --> 00:09:06.320
Yes, definitely.
00:09:06.480 --> 00:09:12.960
So something we've started to touch upon a few times that I would love to expand on the travel-related challenges.
00:09:13.039 --> 00:09:19.039
You know, a lot of a lot of these clients have things come up often, whether it is work travel, recreational travel.
00:09:19.120 --> 00:09:32.000
And I'd love to actually separate those because I would imagine that you have clients approach things differently when they say frequently travel for work, compared to I'm going to the Bahamas for a week to kind of just unwind.
00:09:32.159 --> 00:09:35.440
So let's stick with the work kind of segment first.
00:09:35.759 --> 00:09:45.200
What again, high-level strategies, what types of things are you having your clients focusing on when they travel often for work and don't want to just kind of go off the rails every time they do?
00:09:45.519 --> 00:09:59.519
I actually, strangely enough, find that my clients that travel for work, which are quite often and quite a lot of them, tend to actually stick with their programs more so than when they're traveling for relaxation.
00:09:59.840 --> 00:10:02.559
Um, or maybe it's like a 50-50, I don't know.
00:10:02.639 --> 00:10:05.279
But it's just that it's the same groove, right?
00:10:05.360 --> 00:10:16.159
You take your life in New York City or wherever they are, whatever city, whatever, wherever they are, and they're just moving it from what one place to another for a week, a weekend, three days, whatever it is.
00:10:16.320 --> 00:10:32.000
And if they're pretty diligent and they're pretty structured individuals, like you said, sometimes type A, they're going to figure out a way to just go to the hotel gym in the morning, you know, get a get a small workout in in the morning before they go into meetings or go into conferences.
00:10:32.159 --> 00:10:37.600
Um, it might not be a long workout, but it is a workout based on movement, right?
00:10:37.679 --> 00:10:41.120
And we all know that hotel gyms are never ideal.
00:10:41.200 --> 00:10:47.840
They're never the best, but we have to have some sort of movement that we start our day with or have in the middle of our day.
00:10:47.919 --> 00:10:57.919
And I do find that my clients that travel for work tend to be pretty solid whenever they're whenever they are on business travel, which I'm very happy about.
00:10:58.080 --> 00:11:10.960
So a lot of times I give them a PDF, a very simple PDF that is clearly labeled, clearly defined, and it's pretty, pretty much based on any kind of hotel gym that is out there.
00:11:11.120 --> 00:11:22.240
Um, I also do have clients that when they're open to it, receptive to it, when maybe they check into their hotel, I will have them go down to the gym and give a quick video of what the gym is like.
00:11:22.480 --> 00:11:24.080
And I can create something for them.
00:11:24.240 --> 00:11:34.000
I'm sure I have something in my database that would align with it, with that gym and what they can do for 20, 30, 40 minutes a day, even if it's one or two or three times that they're going to be there.
00:11:34.159 --> 00:11:35.919
It's pretty easy to adjust for them.
00:11:36.080 --> 00:11:46.480
Um and I also tend to ask them to check in with me because they're in, they're, you know, if they're on a business trip and they're they're scheduled already.
00:11:46.559 --> 00:11:50.799
So I'm like, put it in your calendar, check in with me whenever you're getting when you're done with the gym.
00:11:50.960 --> 00:11:56.240
Just add that little little that memo whenever you're done with a meeting or whatever you're done with a day.
00:11:56.320 --> 00:11:57.679
So yes, I did work out today.
00:11:57.840 --> 00:12:01.840
So I find that accountability helps us a little bit when it comes to that too.
00:12:02.000 --> 00:12:02.960
Big time, big time.
00:12:03.039 --> 00:12:15.679
And something I want to reemphasize that you mentioned is how, and actually, I think we we talked about this on your show a couple of days ago as well, is that movement can often be the anchor for a really solid day overall.
00:12:16.080 --> 00:12:38.480
Because yes, you get the movement-specific benefits, but also the uh emotional outlet, kind of the stress relief, either proactively to start the day to kind of get your mind right, or whether it's later in the day to blow off some steam, somebody who trains or just again gets some sort of movement in is more likely to be motivated to say, all right, well, I get a good workout and might as well get something healthy for breakfast.
00:12:38.559 --> 00:12:40.879
They feel a bit better, so it tends to spill over.
00:12:40.960 --> 00:12:44.559
So I like that you mentioned that as well of prioritizing movement.
00:12:44.960 --> 00:12:49.679
It doesn't have to be a crazy hardcore workout, you know, at a$50 day pass gym somewhere.
00:12:49.759 --> 00:12:54.559
Just use the hotel gym, break a little bit of a sweat, and that can have a big spillover effect.
00:12:54.799 --> 00:12:57.120
I'm also a big fan of plyometric work.
00:12:57.279 --> 00:13:13.840
So, you know, if you're in the gym and you're just doing if you're in the gym and you're in your hotel room and you only have, I don't care if it's 10 minutes, you can do 10 minutes of plyometrics in your actual hotel room and you get your heart rate up and you get the movement and you're kind of moving your body in different positions and different planes.
00:13:14.080 --> 00:13:14.960
I mean, that's helpful.
00:13:15.120 --> 00:13:18.320
That's something I do in the morning when I wake up, you know, before work, right?
00:13:18.399 --> 00:13:22.960
So it's like when I wake up in the morning and I have my routines, my my 4 a.m.
00:13:23.200 --> 00:13:28.159
routines, you know, I will take five minutes of doing a stretch or sometimes like a pliometrics.
00:13:28.240 --> 00:13:38.799
Sorry for my neighbors downstairs, but I'll do something just to get my the blood pumping and the movement so I can feel good in my joints and and um have that appropriate reception of my body for the day.
00:13:39.120 --> 00:13:39.360
Sure.
00:13:39.759 --> 00:13:40.000
Okay.
00:13:40.159 --> 00:13:43.279
So let me ask you more about the trips that are for fun.
00:13:43.519 --> 00:13:53.759
And I want to ask you specifically about clients who struggle with moderation because, of course, you both work with a lot of people who, you know, they go on a trip that is it's a vacation.
00:13:53.840 --> 00:13:59.759
This is a fun trip, but they're also trying not to totally blow off the habits that they've been working on.
00:13:59.919 --> 00:14:01.679
Again, high-level strategies there.
00:14:01.759 --> 00:14:02.480
What are we looking at?
00:14:02.559 --> 00:14:03.360
What types of things?
00:14:03.519 --> 00:14:05.200
And actually, I'm gonna add something here.
00:14:05.440 --> 00:14:07.759
You obviously go on some really unique trips.
00:14:07.919 --> 00:14:09.120
You're very well traveled.
00:14:09.200 --> 00:14:16.879
What are things that you do when you're on the road so you find that balance between enjoying yourself, but also not feeling like shit?
00:14:17.360 --> 00:14:36.399
Well, to start with the clients first, I think that um, you know, I always give a little bit of a pep talk or almost like a coach talk, I guess, before they go and say, okay, you're not gonna come back and we're not gonna start, you know, a few steps behind because you're traveling to York for a week or because you're traveling to whatever it is.
00:14:36.639 --> 00:14:54.080
And um, you know, I kind of just put it in there, hopefully in the forefront of their mind that, you know, someone is still looking for some accountability and someone is still looking out for them and knowing that, you know, six or seven days away can really kind of derail you for another six or seven days when you come back.
00:14:54.240 --> 00:14:58.559
Um, so like, you know, simple things like prioritize protein with every meal.
00:14:58.720 --> 00:15:00.240
Don't skip meals.
00:15:00.480 --> 00:15:13.440
Um, I know that a lot of times people will tend to on vacation, like you know, they might wake up and have breakfast and they don't eat all day and they go to dinner for this some more elaborate dinner, they make different choices, unhealthy choices.
00:15:13.600 --> 00:15:23.759
Um, I like to make sure that people are still getting in, you know, some sort of snack of some sort throughout the day every three, four hours, depending on your needs.
00:15:23.919 --> 00:15:32.399
Um, obviously, whenever you're drinking, limit the alcohol intake, a lot of water during the day, stuff like that.
00:15:32.639 --> 00:15:49.279
Um, I think that when when people start to, when people go to travel and they have it in their mind, if they if they're going into travel, like I'm on vacation, I can do what I want, it's like a cheat day for a week or whatever it is, I just think that's the wrong mentality to go in from to get.
00:15:49.440 --> 00:15:58.960
So I do make sure that I also will give a PDF for healthy choices when you travel, different choices you make depending on the country you're going to.
00:15:59.120 --> 00:16:06.639
I mean, the funny thing is is that with AI right now, and you say you say to me that I'm going to the Andes Mountains for five days.
00:16:06.799 --> 00:16:13.919
I mean, a quick little like little glance on on the on the computer, you can create a little platform, create a PDF for them.
00:16:14.000 --> 00:16:16.639
Okay, well, these are the kind of proteins that are available to you.
00:16:16.720 --> 00:16:28.559
These are the healthy fats that are available to you, these are the snacks that are available to you at the airport or you know, at a at a local uh market that you should pick up while you are traveling that are gonna keep you satiated throughout the day.
00:16:28.720 --> 00:16:30.159
I think that's very important.
00:16:30.480 --> 00:16:51.519
Um as far as me personally, when I travel, I um I find so much joy in having that free time to wake up in the morning, work out, move my body, and have a little like a long, lengthy, lengthy workout because I don't get to do that here as much when I'm working all the time.
00:16:51.759 --> 00:16:53.840
And I enjoy local foods.
00:16:54.000 --> 00:17:05.759
So I always like to look at, you know, again, the the local food culture and incorporate that kind of food into my diet every day and still stay on my routine a breakfast, a lunch, and a dinner.
00:17:05.920 --> 00:17:06.640
It's kind of simple.
00:17:06.720 --> 00:17:08.880
I don't I keep it pretty simple and clean when I travel.
00:17:09.119 --> 00:17:11.279
And it's easy, it's an easy decision for me.
00:17:11.519 --> 00:17:11.839
Yeah.
00:17:12.079 --> 00:17:20.559
And I would actually make the case that being moderate, again, not going totally away from your baseline habits, makes the trip more enjoyable.
00:17:20.720 --> 00:17:24.480
I know people, of course, get FOMO and they feel like they're gonna miss out on certain things.
00:17:24.720 --> 00:17:40.240
But if you feel stuffed all the time, if your digestion is off, if you feel sleepy, if you feel lethargic, I think there are very few excessive splurges that are worth all of those trade-offs when you're just trying to enjoy yourself, even if it's just a a chill trip on the beach.
00:17:40.400 --> 00:17:47.759
Never mind if you're trying to walk around somewhere in Europe and look at a bunch of museums, but you feel kind of blessed from like the meals you've been having prior.
00:17:48.079 --> 00:17:51.359
So um so yeah, I mean, I do think that yeah, go ahead, Sarah.
00:17:51.839 --> 00:18:03.279
I do think that, like honestly, I think that um, and I'm not sitting here trying to, you know, come at anybody, but I think that alcohol is one of the biggest problems when people travel because I think that it just really derails a lot of things.
00:18:03.359 --> 00:18:13.279
And you're also like jet lagged or you're tired or you're in a different environment and you're not hydrating enough, and then alcohol comes into play with every single meal after like day one or two.
00:18:13.359 --> 00:18:22.400
Then I I see people often just say, Well, I I'll I only have five days left, so I'm just gonna continue on this path and I'll get back into my program when I get back home.
00:18:22.559 --> 00:18:34.559
I think that's one of the worst decisions that people can make because they wake up in the morning, they want to, they sleep in late, they miss the hotel's breakfast or whatever it is, and then they just kind of keep going on this like slow downhill trajectory.
00:18:34.640 --> 00:18:35.759
And I think that's a mistake.
00:18:36.079 --> 00:18:36.960
I couldn't agree more.
00:18:37.119 --> 00:18:44.559
To me, it's almost the opposite of the movement example we gave, where movement can be such an anchor for great decisions being made elsewhere.
00:18:44.799 --> 00:18:52.400
Whereas alcohol is the literal opposite in terms of, okay, now you have more cravings, you have less willpower, you sleep worse, digestion's.
00:18:52.720 --> 00:19:03.920
I mean, so you know, I don't think either of us, for the most part, would tell a client absolutely no drinking whatsoever, but certainly be very discerning about whether or not it's worth it.
00:19:04.079 --> 00:19:12.000
You not being in your home country or home city does not have to be synonymous with having alcohol multiple times per day for days on.
00:19:12.160 --> 00:19:14.559
And most of those drinks will be pretty forgettable.
00:19:14.799 --> 00:19:15.519
Yeah, for sure.
00:19:15.680 --> 00:19:18.079
I mean, I also it also starts on the aircraft, right?
00:19:18.240 --> 00:19:19.279
I mean, yes, I know for sure.
00:19:19.599 --> 00:19:20.240
Sometimes it's nice.
00:19:20.319 --> 00:19:23.920
I mean, honestly, like sometimes people really like to get have drinks on the plane or whatever.
00:19:24.000 --> 00:19:25.119
It just dehydrates you.
00:19:25.200 --> 00:19:26.480
You you arrive at your destination.
00:19:26.559 --> 00:19:28.319
I guess I'm trying to, I'm thinking like going to Europe.
00:19:28.400 --> 00:19:31.839
I keep thinking Europe or South America, just long, longer, long-haul flights.
00:19:31.920 --> 00:19:39.759
But yeah, I think that's uh that's kind of just where you you're setting the baseline for your trip um off to the wrong start if you if you start on that path.
00:19:40.000 --> 00:19:41.039
Yeah, I couldn't agree more.
00:19:41.200 --> 00:19:46.640
Josh, the last thing I wanted to ask you about today was mindfulness, which I know is something that you work on with your clients.
00:19:46.880 --> 00:19:53.599
I also know that for a lot of people, mindfulness, like just the term itself, can feel a little bit vague.
00:19:53.759 --> 00:19:55.359
You know, okay, I want to be more mindful.
00:19:55.519 --> 00:19:57.519
People can kind of interpret that different ways.
00:19:57.759 --> 00:20:02.240
So in practice, what does being more mindful look like on a daily basis?
00:20:02.400 --> 00:20:04.000
What do you have your clients focus on?
00:20:04.160 --> 00:20:08.240
And how do you feel like just more mindfulness overall can benefit their lives?
00:20:08.640 --> 00:20:13.279
I'm a huge advocate of meditation and I meditate daily.
00:20:13.519 --> 00:20:17.279
There are dozens of different types of meditation that you can do.
00:20:17.440 --> 00:20:42.000
From the get when I get a new client or when I'm speaking to somebody or my friends or my family, I say I'm such an advocate to say, you know, find a meditation practice that works for you for five, 10 minutes a day, whatever it is, some sort of breathing, some sort of breath work, because the purpose of that is to have the awareness and be able to have self-control and be able to look at things in a way that is going to align with what, you know, your wellness practice is.
00:20:42.240 --> 00:20:51.440
So for instance, like, you know, um, you know, for instance, like before you sit down for dinner, while you're looking at the menu, you know, don't overindulge.
00:20:51.519 --> 00:20:56.240
You know, have a mindful thought about, you know, do I really need this chocolate cake?
00:20:56.400 --> 00:20:58.720
Do I really need this second bottle of wine?
00:20:58.880 --> 00:21:03.680
Do I really need to skip meals throughout the day because I'm excited for this restaurant at night?
00:21:03.839 --> 00:21:08.480
No, I mean, that's just like a conscious choice of what to do.
00:21:08.720 --> 00:21:25.519
Um, you maybe before they open their, if they're on a work trip, for instance, or you know, they they open before they open up their laptop, um, maybe take a moment and a breath to think, okay, what really is going to need my attention in this moment and in this day right now?
00:21:25.759 --> 00:21:28.559
And can I put that off and get my workout in first?
00:21:28.720 --> 00:21:28.960
Right.
00:21:29.039 --> 00:21:44.799
You know, a lot of times the workouts are pushed to the end of the day or canceled or whatever, because they first thing they do when they wake up in the morning is they're opening up their computer, they're opening up their phone and looking at their calendar, and they get overwhelmed by all the things they have to do that day.
00:21:44.960 --> 00:21:56.079
But, you know, so you know, one thing you can do is schedule your workouts and make sure that you at least attempt to get that workout in and treat that workout just like you would anything else that's on your calendar.
00:21:56.319 --> 00:21:59.519
Um, you know, breath work does help calm the mind.
00:22:00.160 --> 00:22:03.279
The mind so you can make better, more clear choices.
00:22:03.519 --> 00:22:11.359
Um, you know, there's again, there's so many different meditation practices and mindset practices that you can work into your daily life.
00:22:11.440 --> 00:22:15.279
I think that um, you know, you just have to kind of find the one that works for you.
00:22:15.440 --> 00:22:26.559
Me personally, I I do um like breath work guided meditations, I do fire breathing, I'll do staring light meditations.
00:22:26.720 --> 00:22:29.759
It just depends on what practice is going to work for you at that moment.
00:22:29.839 --> 00:22:34.160
If you need help clearing anxiety, if you need to help making a decision or whatever it is.
00:22:34.400 --> 00:22:42.880
Yeah, what I really love about a lot of the variety of potential focal points and strategies that you mentioned is how many of them help with emotional regulation.
00:22:43.440 --> 00:22:51.359
Because obviously, for a lot of people, yes, there may be physiological reasons they're making certain food choices of just say poor hunger management, for example.
00:22:51.519 --> 00:22:54.480
But in many other cases, it's nothing to do with the physiological.
00:22:54.559 --> 00:23:06.240
It's all the mental stuff of they're just in a fight or flight state, basically from the second they wake up till the second they go to bed, always feeling harried, you know, overwhelmed, stressed, anxious.
00:23:06.559 --> 00:23:25.119
And by focusing on being more mindful, different meditation strategies, breath work, all of these tools that help with emotion regulation, you know, you know, recurring theme here, spillover effect to your ability to make good food decisions, your ability to sleep more soundly, say be more thoughtful about alcohol and all these other things.
00:23:25.359 --> 00:23:25.680
Right.
00:23:25.839 --> 00:23:29.519
It actually does it definitely all you basically you just get into a flow state.
00:23:29.599 --> 00:23:31.279
And I think that's what we we all want to feel.
00:23:31.359 --> 00:23:32.960
We know when we're not aligned.
00:23:33.119 --> 00:23:37.039
We know when we know when we're not aligned, if we've been in alignment, right?
00:23:37.119 --> 00:23:45.680
So it's like once you start to get into that flow and that that wonderful like state of being, you're more the more that you are, the more you're aware when you're not.
00:23:45.839 --> 00:23:46.079
Right.
00:23:46.240 --> 00:23:50.880
So it's like that's that saying where you know you have to know enough of what you don't want to know what you do.
00:23:51.119 --> 00:23:56.240
You know, you you flow at enough and enough times in your life, you understand exactly when you're not.
00:23:56.480 --> 00:23:59.279
You want to try try to get back to where that flow hits you.
00:23:59.440 --> 00:24:06.160
So you know that you're in a good groove, making the right choices and just feeling great about your your internal and external health.
00:24:06.400 --> 00:24:07.440
Yeah, beautifully said.
00:24:07.680 --> 00:24:09.920
Josh, I think that's a great place for us to wrap up.
00:24:10.000 --> 00:24:13.359
But before I left, uh, excuse me, lead, try that a third time.
00:24:13.519 --> 00:24:18.160
Before I let you off the hook, I have one last thing uh for you called the fast four.
00:24:18.240 --> 00:24:22.880
So four questions that have nothing to do with the things that we're talking about, just whatever comes to mind.
00:24:23.359 --> 00:24:27.680
First question for you what would you be doing if you were not in the fitness industry?
00:24:28.000 --> 00:24:29.920
I would be a pilot.
00:24:30.400 --> 00:24:30.880
Pilot?
00:24:31.039 --> 00:24:33.519
Okay, I guess that doesn't surprise me with your love of travel.
00:24:33.599 --> 00:24:35.519
Is there anything more to that answer?
00:24:35.839 --> 00:24:38.640
I'm just a major aviation geek.
00:24:38.799 --> 00:24:44.000
I could tell you a million facts about airports, airplanes, runway design.
00:24:44.160 --> 00:24:52.720
My favorite TV show is Air Disasters, which is crazy, but I love it because I like anything that involves aviation, all of it.
00:24:52.960 --> 00:24:54.000
Oh, that's fascinating.
00:24:54.160 --> 00:25:00.880
I'm sure I would uh maybe even enjoy travel the process of traveling more if I was more well versed in this stuff.
00:25:01.039 --> 00:25:02.640
Um let me ask you this.
00:25:02.720 --> 00:25:05.759
If you could teleport anywhere in the world right now, where would you go?
00:25:05.920 --> 00:25:09.599
And for you personally, I'm also gonna say nowhere that you've been before.
00:25:09.920 --> 00:25:10.880
Ah, come on.
00:25:11.039 --> 00:25:11.359
Okay.
00:25:11.519 --> 00:25:19.279
Um for some reason for some reason I keep looking at um the the salt plates in Bolivia.
00:25:19.440 --> 00:25:20.400
I think that's where they are.
00:25:20.480 --> 00:25:21.839
That's I forget what they're where they are.
00:25:22.079 --> 00:25:23.200
I keep looking there.
00:25:23.440 --> 00:25:27.119
Um and I'm dying to go to um Afghanistan.
00:25:27.359 --> 00:25:28.160
Okay, okay.
00:25:28.240 --> 00:25:29.200
I'm almost positive.
00:25:29.279 --> 00:25:37.039
I just watched a Spanish video about the salt plates, like for a Spanish studying thing.
00:25:37.119 --> 00:25:42.799
And I I should remember more about it, but I didn't totally understand all the video, but I'm pretty sure that I just watched a video.
00:25:44.400 --> 00:25:45.519
Oh, absolutely.
00:25:45.680 --> 00:25:50.160
Um what is your go-to comfort movie or TV show?
00:25:50.559 --> 00:25:52.559
Uh TV shows, air disasters.
00:25:54.079 --> 00:25:55.279
Maybe that's not comfort.
00:25:55.519 --> 00:26:05.440
Um, I'm also um I I like anything that to do with food, like top chef, uh, top chef, like like food, food shows, even though I don't cook that much, but um what was the other one?
00:26:05.519 --> 00:26:06.160
A movie?
00:26:06.640 --> 00:26:07.519
Comfort movie.
00:26:07.680 --> 00:26:12.720
I like um I like movies like um like the Hunger Games, like that series.
00:26:12.960 --> 00:26:23.279
Okay, and and um like um I guess there's something like comforting movies, but you'll you'll never see me like turning on like a rom-com or um or anime or anime.
00:26:23.440 --> 00:26:24.960
I like courtroom dramas.
00:26:25.039 --> 00:26:27.440
Yeah, fair enough, fair enough, wide ranging.
00:26:27.680 --> 00:26:28.000
Okay.
00:26:28.400 --> 00:26:33.680
So last question for today's fast forward is what is something you are excited about right now?
00:26:34.559 --> 00:26:48.480
Oh, I'm really excited for um the way that my the trajectory of my work right now, like I have a lot of things going on for the end of this year and for next year, and it just all feels right.
00:26:48.799 --> 00:26:54.640
You know, starting this um corporate wellness design space is what I'm trying to go into now.
00:26:54.799 --> 00:27:05.279
Um it kind of it's I've been working on it for a year and it's making sense, and I feel like that's gonna be the next phase of the Fit Not Collective, and I'm really excited for it, to be honest.
00:27:05.440 --> 00:27:09.759
And I'm also excited about approaching, I'm I'm I'll be 47 in a few months.
00:27:09.920 --> 00:27:14.160
And then um the older I get, I really like um the way I feel.
00:27:14.480 --> 00:27:15.119
Amazing.
00:27:15.359 --> 00:27:15.839
Amazing.
00:27:16.000 --> 00:27:16.880
I love to hear that.
00:27:17.279 --> 00:27:19.599
Josh, thank you so much for being here today.
00:27:19.680 --> 00:27:22.799
And if people want to learn more about you, where should we send them?
00:27:23.200 --> 00:27:29.440
Uh, you can go to my social media where you see a lot of postings, which is Josh Grimm underscore fitnut collective.
00:27:29.680 --> 00:27:35.759
Um, I have a new website that's actually launching on the 21st, which is thefitnutcollective.com.
00:27:35.920 --> 00:27:38.319
Um, and that's gonna have all of my information there.
00:27:38.400 --> 00:27:45.359
It has all the podcasts and my courses and leading to my um my app is that is launching that day as well.
00:27:45.440 --> 00:27:47.519
So yeah, thefitnutcollective.com.
00:27:47.680 --> 00:27:47.920
Okay.
00:27:48.000 --> 00:27:50.079
I will be sure to link to all that in the show notes.
00:27:50.160 --> 00:27:53.599
And again, I really appreciate you joining us today and rounding out season two.
00:27:54.079 --> 00:27:54.559
Thank you.
00:27:54.720 --> 00:27:55.759
I'm honored.
00:27:55.920 --> 00:27:56.400
Of course.
00:27:56.559 --> 00:27:57.519
Talk to you, man.
