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Stay Modern With Murray
Welcome to the Stay Modern with Murray Podcast, your go-to source for the latest trends and insider tips in the homebuilding industry. Each episode, we delve into the dynamic realms of design and construction, providing valuable insights that can elevate your understanding and approach to building and renovating homes.
But we don’t stop there! We go beyond mere construction topics to engage with influential figures such as business owners, CEOs, entrepreneurs, and community leaders. These conversations highlight the experiences and expertise of those who are making significant impacts in their respective fields. Here, you will discover not only innovative ideas and practices within homebuilding but also inspirational stories that showcase leadership and creativity in action.
Whether you're a homeowner, a potential builder, or simply interested in the housing industry, our podcast will offer a wealth of knowledge and inspiration. Join us as we explore the intersection of home construction and the vibrant discussions that can help shape the future of your projects. Tune in to enrich your understanding and spark new ideas in homebuilding, design, and business leadership!
Please tune in to hear from industry experts, non-profits, and local business leaders shaping our world. Visit our website at www.murraycustomhomes.com/podcast for more information and to catch the latest episodes. Subscribe today and stay modern with Murray!
Stay Modern With Murray
Mike Hahn's Journey to Transforming Lives Through Fitness
Ready to transform your fitness journey and achieve true wellness? Join us on Stay Modern with Murray as we bring you an insightful conversation with Mike Hahn, the powerhouse behind BFT Fitness in Lincoln, Nebraska. Mike’s vast experience in exercise science, corporate wellness, and physical therapy has uniquely positioned him to revolutionize how we approach fitness and health. From improving your range of motion and strength to optimizing crucial health markers like glucose and cholesterol levels, Mike shares his expert knowledge on achieving overall health.
Have you ever wondered how to maintain a balanced lifestyle without obsessively counting calories? Mike delves into practical strategies that include whole foods, regular indulgences, and the critical role of daily physical activity. Fitness isn't just for the young and fit; it's accessible to everyone, from teenagers to octogenarians. Mike and his team offer personalized training programs that cater to different abilities and goals, ensuring that everyone can safely and effectively participate. The episode also emphasizes engaging the core through functional exercises and multi-joint movements to build a more substantial, injury-resistant body.
But fitness is more than just physical; it's about fostering a supportive community and overcoming personal challenges. Mike opens up about his mission to create a welcoming environment at BFT Fitness, from offering a free class for newcomers to his hands-on approach to coaching. He shares his own journey of sobriety and weight loss, underscoring the idea that everyone has a unique story that shapes their fitness path. Tune in to hear inspiring stories, expert tips, and motivation to help you stay committed to your health and wellness journey.
*Sound quality was affected by being onsite in the gym.
Welcome to another episode of Stay Modern with Murray, brought to you by Murray Custom Homes, where we build your dream home together. Now sit back, buckle up and enjoy the ride with your host, matt Murray hey everyone.
Speaker 2:Welcome back to another episode of Stay Modern with Murray, the podcast where we dive into everything related to modern living, home design and, of course, interviewing local business owners here in Lincoln, nebraska. I'm your host for today, matthew Taylor. I'm a penchant for Matt Murray. Today we are on location at BFT Fitness here in Lincoln, joined by this very special guest, the owner of BFT Fitness, mike Connors. Mike, please introduce yourself to our audience. A little bit about you personally. Sure, thanks for having me on today. I'm excited to be on your podcast here. And so, yeah, a little bit about myself. We've been here. Bft's been here for about 18 months.
Speaker 2:I've been in the fitness world since college. I came to UNL out of high school in Pass, nebraska, so you know, out west God's country, exactly so grew up out there in a small town. Obviously, in the UNL I was an extra science major in fitness. I worked for physical therapy groups. I ran gyms before I got into corporate wellness for about eight years. So I did that kind of side of things I kind of did on both sides of the fitness world, whether it be in the gym or trying to get people through corporate wellness programs, those types of things. And a partner of mine, my wife, got into this about two years ago. We've been with her for about 18 months and yeah, it's been great. Well, I came back here. I've been a certified strength coach for about 15 years, so glad to be back here doing some training here at BFT Corporate wellness.
Speaker 2:Now tell me a little bit about what corporate wellness is. When you say that I'm in a step program, you get cheaper insurance if you give $10,000 to the kid. There are some that are very much like that. So the program that I wrote I was at the Beatrice Union Hospital before this. I did a lot of classes like pop classes for the employees. We did wellness out in the community so we brought people in. We kind of did some of the corporate wellness gigs for some of the other businesses at Beatrice.
Speaker 2:But yes, it is a lot of money. It's your stuff. Let's help you help yourself a little bit and because of that you get the cheaper chance. So you know, trying to help people get to a point where they're helping themselves be healthier and then they get rewarded for it. You know that could mean coming to a place like this on the other side of things and hey, if you come to the gym, say 10, 12 times a month, you'll get control over that, you know. So you know, here, once again at BFT, we're trying to help a few other businesses do the same thing, like, hey, we can help you with your corporate wellness Because I've been on both sides of the coin there, so I know how hard it is on the corporate side of things and you know, obviously it's hard on the side of things too.
Speaker 2:If you can a little bit about that, yeah, absolutely. And my wife is a physical therapist, okay, and she's a sports fan, gotcha. She did her study for McDonough and then I think it was back with her. Sure, one of the biggest things about McDonough that she pointed out to me was the sign of progress.
Speaker 2:Right, like here you get to see people get into a healthier lifestyle to better themselves and their families. There, you know, she was helping people literally walk again. Can you talk about maybe some of your successes or the biggest reward that you find out in helping people find their inner self? Well, you know, there's a lot of different metrics that you can say is a measure of confidence. You know, and I think when people think of gyms they think that, oh, it's gonna be weight loss. Well, you can't lose all of your weight, right, you know. There's no way that you can, you know, lose every ounce of fat in your body. It wouldn't be healthy. So, you know, there's people from here that have lost a lot. We've had one lady who's lost a hundred and thirty pounds in two days. Surprise, that's a huge success, you know, on that. So there's a lot of you know, that's a great success.
Speaker 2:But there's also people who you know hadn't worked out since high school and they're in their 50s and now they're coming three or four times a week and they just, you know, they just feel better.
Speaker 2:Yeah, maybe the skills changed a little bit, but they're able to move better. They're able to run when they they would be able to before. Their range of motion is better, their strength is better. You know, we've had people who come in and after a while their glucose has gone down, their cholesterol has gone down, so they're getting healthier, and so, yeah, there's a lot of different measures of progress that people need to look at Whether it's just being consistent hey, I came two times a week for a month.
Speaker 2:Now I'm coming three times a week, I'm coming four times a week or my diet's changing. So there's all these things that people can look at to measure progress, and it's not just one or two metrics that should be looking at this. That didn't get you, but I used to work with physical therapy myself and I mean, look at, there's definitely differences between, say, say, clinical area of fitness versus a gym area of fitness, but it's kind of the same rules apply. There's three different metrics there whether the range of motion is better after surgery or whether the strength is better when you go back to work.
Speaker 2:Here we're looking at scale, body composition, strength improvements, muscular endurance, all those things have a benefit there, those things we can measure to make sure that people are making a promise. Yeah, so a little bit about me. I was 357 pounds about three and a half years. I quit drinking and got rid of all the silly partying. I cut down my carbohydrates to 35 grams in a day. My sugar intake is little to none. I mean's in my intake. So it's been really, I say, a little over 10, but it's literally a fruit at a high amount of sugar what I would want, and I'm walking around at about 180, 190 now. So it's a way I do the math right now. It's a way of loss of around 170. That's awesome, man.
Speaker 2:Now what advice would you give to somebody like me where I want to start bulking up? Right, you know what, is it? Just consistency? Or what advice would you give? Consistency and weight lifting? I mean, you know I'm still eating a diet.
Speaker 2:So if you want to bulk up, if you want to add muscle, you not only have to lift weights and those are pretty heavy and be consistent with that, but you also have to add in pounds. You know, I think the misconception there is we're always trying to subtract. I guess people want to lose weight. That's just what they do when they work out. But if you want to add muscle, you have to add to your calories. So you know, go to sugars, fruits, veggies, whole grains. We're fantastic. Protein is always important. We're trying to add muscle mass to yourself. But then be consistent. You be consistent in the weight. Do big lifts, multi-joint exercises, squats, bench press, shoulder press, deadlifts. Those types of big muscle movements are going to help you build the most muscle over a period of time.
Speaker 2:Also, be realistic with the time frame. It's really really hard to gain muscle. You know we hear this a lot of time, especially with people like Mike Bolt, where he's like you're probably not actually adding muscle that quickly. You know you're probably, you know, feeling some of the effects of inflammation from those muscles. It can take, you know, three to six months to gain two or three pounds of muscle. But when you do that, your body composition changes quite a bit. You're going to feel and look a lot different just based off three or six months of consistent doing that. Dude, this is fascinating. You talk about two pounds in a long stretch, but two pounds of muscle are way different than two pounds of fat and two pounds of water. Absolutely huge difference and you know we used to have, you know, you know versions of muscle that are five and a half, versions of fat that are five pounds and the density is so much different, you know.
Speaker 1:And so you're going to look and feel.
Speaker 2:You know there's pictures out there that are in every time. You know I could be the example A lot of times. You know husband's playing here. You have a 225 pound linebacker. Let's take this A lot of fat. That guy's pretty shredded. Yeah, you have a guy who's 225 pounds. Please push that line back 35%. Yes, there's scale. It's the exact same, but the way they look is completely different.
Speaker 2:And so muscle has such a huge impact on how you look, how you feel, how you function, and that's why we do so much strength training here at GIFT, because it's so important to maintain muscle mass, to maintain strength as you go through training. All those things are vital to be a healthy person and it's something that gets lost on people that maybe just do the cardio or not do anything at all Like how muscle and strength is to have a body. We talk about fitness and people automatically go to just big muscular things. For me, that's what it's a nutrition. So what's a day in the life of mine, right? I mean, you're a pretty thin guy. I do that walking in here, and it's not just a kid or business owner. I'm assuming that the kids you care about your own family, right? So on a day to day, I've heard you talk about how things are macro. You know, great, great question.
Speaker 2:I've tried my diet so much over the years. I just kind of have this rolling number in my head. But you know, I try to eat pretty much as much whole foods as I can. I don't really count macros that much anymore. But if it has my guy was a dietician for a while back if it has protein, fiber, then I'd probably eat it. So fruits, veggies, whole grains, wheat, cuts of wheat, stuff like that, that's good to go to have. Now do I have French fries? There's so many, so it's not like I'm restricting myself to anything and I'm, you know, putting things out that you know I'll go have a burger and fries or I'll go to Memorial Stadium and have a slice of Valentino's. You know, of course I'm human but for the most part, consistently speaking, you know, I'm going to be pretty healthy at most of the time of the day.
Speaker 2:And then, you know, I work out. What I do with me is I do workout every day. I make sure to get 30 classes of time to do it. Today I'm doing a million classes. So we're, you know, five or six days a week. I'm doing our regiment of classes here and that's what keeps me moving here. I try and walk around, make calls, stuff like that. We're up around stuff here at the gym all the time. So, you know, kind of moving most of the day. We have a really hard workout every day. I'm being pretty healthy. It's, you know, it's pretty easy recipe to do. It's hard to be a practice. What would you say I can imagine the I call, call them students but your clients that come in and see the, the owner of the business, if you're doing a bft workout with them, I imagine that people believe in business owners or even in construction. When you're getting your hands dirty, you're in the field, you're in the trenches and you're trying to do it for people, they take it a little more serious.
Speaker 2:Now, what's a bigger team workout? So you were talking about you're 30 more to be in a bigger team workout. What's that? It depends on the day. So every day is a different class and so, for instance, today our class is a hit so high intensity in the midterm. Yesterday it was a class about strength, which is low reps, high weights. Every day is a different class and we're going to focus on different things for that class. Usually we do a lot of strength training. Our roots are in strength training, so even though we're doing some conditioning classes, we're going to have some sort of strength component to it, but we have our workout. Sometimes our workouts are both in the upper body or lower body some of the big muscle groups and that's it. Sometimes we do core work with our strength training.
Speaker 1:Other days we do more conditioning things.
Speaker 2:So we have a couple classes like stunt and cardio view and HIIT that are more conditioning you can't forget about. You know, part of the month we gotta make sure that our cardiovascular system is off the date, you know if you will. So the way our programming program works is every day kind of things. In the next we try and focus on, you know, three different muscle groups or three different types of muscle fibers. You know three different modes of metabolism every week. So we don't burn them out. We're not trying to come here and you, you know make you kill yourself one day and then you're not even going back to three.
Speaker 2:You know we're going to break it up. Like yesterday was another body day, today's a little bit more lower body focus for cardio, because you know they're human. That is refreshing. So that's kind of how we sort of built up and then we have eight to ten training blocks where you're going to move through a training block and you're going to focus on a few different lifts so you're going to get better. After that training block our programming is going to grow. So, for instance, the HIIT that we did today, um started out with you know, short intervals, about 20 seconds on, 30 seconds off, you know.
Speaker 2:So you're working hard for a very short period of time. Couple steps there today, there, Today it was closer to 45 seconds. So as you work through this training block, you group with that particular program, so you're always getting ready for something. And then you know, in a few weeks we'll have a new training block that focuses on some other things and we'll start the process over again. That's absolutely fascinating, I can imagine.
Speaker 2:So something that drives me crazy is when I go it's too late for me, you know, or I'm on a class that I don't need to worry about getting back to the shape. What is the range that you see for your guys? Uh, 17 to 84. No, no, no, 84. If you like, you got several people in their seventies that come in and lots of people in their sixties. So the great thing about BFT is our program will meet you right there. It doesn't matter if you've only worked out 20 years, it doesn't matter if you've been an advanced exerciser for 10 years.
Speaker 2:Our program is going to meet you right here at home, because we've got different weights for everybody. We're going to put you into a group that allows you to do what you're able to. We might have a former D1 athlete in here and then we might have an L84-year-old. They might be in the same class doing the same things. It isn't going to look different, Absolutely. You know they're able to do the same workout. We have two trainers in each class. Everyone here is a certified strength coach or a certified personal trainer. So if people need things that are modified past injuries or range of motion issues you know we're going to be able to modify those things for them if need be, and need, and so you know we really are for everybody.
Speaker 2:You know, depending on where your background is, it's never too late. In fact, the later you are. I'm going to go off and just decide. Can you believe me? I mean, I worked at a hospital for a while, I worked in physical therapy for a long time and you know I used to tell people, hey, if you can't do a push-up, you're in trouble like, can you do a push-up to save your life? And the reason I say that is you know, if you're at home, you're in the kitchen, you're in the bathtub and you slip a ball and you're hopefully going great, can you get off the floor? Right, that's a strength issue, you know, can you do a push-up to get off the floor? Can you do a lunge, get up off of your knees? That's a strength issue. It's not a matter of anything else besides that. Can you, or do you have the strength to do those things? And that's where, if you're in your 50s, 60s, 70s and you're not able to go downstairs or mow your lawn, or travel like you want to.
Speaker 2:It's time to get in here and do some strength training, because that's what you need Absolutely, my wife. So I went through. I had her a couple years back I was helping my mom go to the fridge. It was right when I started to lose all the weight. I was talking to my wife about it and I'm like God, I feel like I'm strong in this and that I'm like what is the deal here? She said she was talking about your core, my core not being strong, my core not having strength in these abs.
Speaker 2:What can somebody do besides crunches to help strengthen their core? Great question. We don't do a ton of just crunches. In fact, we do very, very little, but we do focus on core work on everything. So if you're doing a squat, if you're doing a bend, if you're doing, you know, military press, your core should be engaged the whole time.
Speaker 2:So you know there's easy ways that I tend to tell people to do that. You know. Pretend that someone's going to punch you in the belly button every time you do a lift. That's going to engage your at least your abs. Your core is going to reduce your abs. Your core is, you know, your abs in the front, your pelvis in the back, diaphragm, this kind of big-shaped conglomerate of muscles there in your lower abdomen that need to be engaged to stabilize your spine. And if they're not going to have some muscle balances, there's going to be some muscles, like the glutes, that aren't going to work properly through core style right. So we work on that with a lot of people, because we have a lot of people that have public instability because they're, of course, not right or you could get.
Speaker 2:Yes, if you're not engaged in that and you do heavy lifts, you know. So those are all things that we don't do. A ton of just paper I'm going to sit down and do absolutely. We do a ton of unilateral stuff, so you've got to make one side of your, your core, versus the other side and the form is scary and stuff like that.
Speaker 2:But we teach that technique to everybody, regardless of what exercise you're doing. So everyone who comes in here, we're gonna talk about your core a lot. Yeah yeah, like we just did a core class the other day, we're at the work. It all fits together. My wife is a big component on not doing sit-ups and crunches. I know your wife. Can you elaborate on that? Well, in my opinion and this might be our first Crunchverse- but let's go.
Speaker 2:Crunches, sit-ups are not functional exercises. You don't sit around and be able to do, yes, you're going to make your abs stronger, maybe, sure, but you don't utilize them in a way that's going to be functional. If you're picking up a bag of boxy, you know, or you're picking up your chai, or you're reaching out and putting something in the high shelf, you don't crunch when you do that high shelf, you don't crunch when you want. Is it important to be able to engage those muscle groups in that capacity? Absolutely, but I would rather have people engage them and do it deadlifts or do it squats or do it shoulder press, because that's a more functional way that we move outside of it.
Speaker 2:Your everyday activity, Everyday activity, and think about it. It may have been twisting, getting out of a car, you know, pushing along or go up and down stairs. You have to engage your core. That is having a crunch, you know. And so, for the most part, if you're spending 20 minutes doing abs, you are wasting your time. You need to be doing multi-joint, you know, big muscle exercises, with your core engaged, doing proper breath work, and you're going to go weigh, stronger core doing that and you're doing it in a way that's going to be functional for you know lifts outside of the gym than sitting there and doing you know side planks and sit-ups and having that for 20 to 30 minutes. It's kind of a waste of time.
Speaker 2:No absolutely, and there's something about the back part of the stick of the leg that can't be good on your spine, your back or even your back there when you're just constantly moving. Well, a lot of that, you know, are you able to. Your body itself is going to stabilize your spine in any way, shape or form. It's going to protect your spine at all costs. Okay, so yes, if you're bending forward and stuff like that, that's fine. Your spine can kind of engage. But if you're eating something heavy on the floor like a bag of dog food or something like that and I use that analogy a lot as well dogs, cats, whatever you know, if you, if you can't stabilize your spine by having a strong core, you may be straining your core in a way that makes things up off the floor. You're going to strain your back muscles, you're going to have problems and issues. You know those are things that are just probably, unfortunately going to happen unless you train the way that it is is appropriate to you in that way.
Speaker 2:Yeah, and it's all kind of the entire conversation so far is the way I take it is you're waiting for a better tomorrow. It's not about what I do, doing when I don't need it Exactly Do I want to? You know, I can't really think. That's why I'm trying to go on this journey this way positive. I didn't want my kids to feel my death, my hurt, because you know, kids are nasty, kids are mean, kids are the king of darkness, third grade pick your kids up. How can I be a true leader in my family if I need to prepare myself first? Yeah, that's great. I mean, I applaud you for that. That's awesome, man. You're a figure. I appreciate it, and I say that a lot.
Speaker 2:You do one workout that day for a minute. You do 100 workouts for a different person. You know, are you a month from now, six weeks from now, six months from now, a year from now? What's your health going to look like if you do something or if you don't do something? You know, because it's not something like people kind of get a little antsy or how you're legitimately getting hurt. Yes, well, that might be negative and that might happen. Probably won't, but you're more likely to get hurt and have health issues if you don't do anything. Right, it's not a matter of, oh, if I don't do this, nothing will happen, but something's going to happen, and something negative if you don't take care of it or if you don't exercise stuff like that. Right, what drives you? You know, like we talked about, you're a fit person. Everybody in here, you know, is relatively fit. So what gets you going?
Speaker 2:You know, I go back to kind of the same emphasis that I used when I was teaching classes. I told a story. So when I when my daughter she's a little used to playing air hockey and she's played with my wife one time, so I get air play with her around her house and she's a two-year-old and we did. I'm like 30 pounds, whatever they are, and we did that for like half an hour. I said I'm like sweaty and I'm like gosh man, that was a good one. My wife said, well, you got your work back for the day and it just kind of got to me. I was about 32 or 33 at the time and I'm like man I know some people who can't do that and I just got to think, gosh, you know, I want to be able to do that with my grandkids. I want to be able to pick up my two or three-year-old, play everything with them around their house and be like, hey, I just played with your mom 30 years ago.
Speaker 2:Well, if I'm 33 and I need to be able to do that 30 years from now, I'm going to be in my mid-60s. So what do I need to do between now and then to be able to do that? Well, that's staying strong. You know, standing member, having been cardiovascular, worked, that's day in and day out, work that you better do. The other thing is and that's a positive point the other thing is you know, I have family members and stuff like that that haven't taken care of themselves. I've seen their progress, or their downfall, if you will, throughout their life. I mean, I don't want to be like that. You know, I don't want to not be able to get up and down out of a chair when I'm 74. You know, I want to be able to get up and still go hiking and biking and play with my grandkids when I'm that age.
Speaker 1:And.
Speaker 2:I've seen, you know, the positive side of exercise and I've seen what happened when I'm done and I don't want to be in that boat, you know. So that's what gets me up, that's what drives me and that's what drives me. I follow other people here because I think everyone needs to realize that, like I said, if you do nothing, it's not like nothing happens. Negative things happen, and so can we help you, help yourself, be a better person 15 years from now, on a work that you do on a random Friday, and there's so many gyms across the country not Lincoln, but Lincoln, omaha, the metro area what would you say to you guys in front of us? We have true block programming. It's just not. We don't do anything. Bringing the forecast. You know our programming is going to be like personal training and group setting. So you know a great way to think about us is they would choose their personal training, but we have the same type of program.
Speaker 2:So you're kind of crowdsourcing that, you get that personal training price. So you're kind of crowdsourcing that personal training price and you're doing it with a great community. You're getting great strength training. We're the only group that has big weights and big kettlebells and cardiovascular all the same building and so you get a true strength conditioning program here that I don't think anybody else has. They have their boot camps, camps out there, cardio gyms, stuff like that, and that's why I met you. But if you want to do true strength and conditioning and make an investment in your health, this is the perfect way, absolutely.
Speaker 2:I saw somewhere online that you guys received a global or national award. You guys received a global or national award. Now can you kind of speak on what you guys see yourself doing five years from now? Ten years from now? Do you still have this one location? Do you have aspirations to go elsewhere? We do so. We have a lot of challenges here, about every other day, about every two months or so, depending on how the program is set up. And one of our members won the North American National Award. It was fantastic. Out of the little lake in Nebraska there's EFTs in LA, houston, dallas. We had a win. We're really proud about that and you know we have aspirations to be a league.
Speaker 2:We want to move into Omaha. We want to move into that bigger metro area. We have a product and a gym that would fit well into the Omaha area. You know I live here in Lincoln. This is where and why we started here first, and then, you know, get our feet wet here, you know, slip out of this place and then move on to the next year or two to Omaha. I think we're that way. That's fantastic. You know, still try this place and then move on in the next year or two to go on a pod and think about that. That's fantastic, man, I think, just knowing from this 30-minute conversation, your personal, you care about people and you care about yourself, you know. So I think that's kind of a drive you guys have. Yeah, thank you.
Speaker 2:So what would you say to someone who's you know fitness world can be intimidating. You know, gym anxiety is on the way and I think if you're new to it and you're gonna have a lot of questions, you're gonna have a lot of anxiety, because a lot of people even come in here like I don't know what to do. I'm gonna look like I don't know what to do. Go to a place that will teach you what to do and be there to support you. That's that's very important. And you know, here at work, if you don't know how to do you know a squat or an overhead press or learning to work with those things. That's why we'll teach you how to do it, you know, and so you don't feel like you're, you know, lost in the you know sea of of the gym. You know you're, you're going in there and you're just waiting and picking exercises. We're going to tell you what you're going to show that you're good at. We're going to teach you how to do it, and go to a place that has that ability for you. Go with a buddy. Go with somebody who maybe you look up to that can help you out a little bit. So, if you don't have a workout buddy, go to someone that's going to teach you. If you don't have a workout buddy, go with them. You know, find a place that you're comfortable going to, and that's probably the biggest thing.
Speaker 2:The second thing is be consistent. You know, if you're not consistent, you go on a Monday and you don't go to the next week on Wednesday you're not going to get the results that you're looking for. You're going to get out what you put into this, and so if you're thinking about doing something, making a change, you've got to. You know I may just tilt, don't, just don't just stick your toe in the pool. You've got to try. I think a lot of it's going to be like you versus me. I don't want to get on the line and look at some bodybuilder that's been lifting like this. That's been 12 years old.
Speaker 2:What your goal is, your goal is you can. My life journey isn't the same as mine, so you first need to get what you're right, what you're going to do, what you're going to do better. Yeah, you know, and you know yourself. You know I have something. Oh, I need to work out in the morning. If that's not you, if you're not a lawyer or something, don't work at our point because you're probably done with the bank. Find a time of day that works for you. So, know yourself, know your capabilities. Don't over-expect yourself by the way you're working. They have to go to the goal.
Speaker 2:I think one of the biggest things like I coach baseball and football and soccer and one of the biggest things I tell my athletes is have something that you can achieve and then reset your goal. Yeah, and we'd say the same thing. You know, start tracking and then, actually, you know, find out what you can do better than that. You're coming in here. You know, hey, you're starting out this way. We're going to make sure that we're going to support them and that's what we're going to talk about in the game. Metrics what metrics are you measuring to make sure you're having some success and making the world feel that way and really be successful?
Speaker 2:Yes, before we get to our final and last question, I want to talk about fasting, our president and owner of the company, matt, just did a 72-hour fast and they issued for like 48 and just kept going and going and going. Do you believe than a fast? Food and nutrition is key, correct, nutrition is key. You know I work with a lot of dieticians. There's a lot of different ideas out there on different types of diets, different things.
Speaker 2:I think fasting has a place for some people. It depends on what your goals are and what you were doing before you started. You know, whenever I talk about diets to somebody, you know, is that diet, whatever it is, is it sustainable? And obviously some of you are fasting. There's probably not so much that you want to do there. There are different foods. I would eat whatever I want, but what's sustainable for long term. So why fasting sometimes works for people is, you know, depending on how you do it, with different fasting weights, the less you say. You know, don't eat in the morning until whatever, whatever your goal is, that might stop you from eating Starbucks, or you know sugary coffees, or you know whatever, whatever you know donuts from the doobie store or something like that, that might stop you from doing those things. That will get you into your diet in the first place, do you quite well have success at the same time as that's something that you're going to do to your future family.
Speaker 2:You know what I usually tell people for diets and things is fight a little thing. You know, healthy foods have good effects on your body. Feed your body first, and then the reward you get is you know what is the mic on that, what's the Mac on that? What is something that you can do for the long term and receive something in five years from now. First, you just need to do it in the next 90 days. Yes, you're getting results in 90 days, doing something that's pretty outrageous, but that's something that, when you're done with it and you work back on it a little bit before, that got you into needing outranges. But that's something that you've done and you've worked back and you've done it before. That got you to needing to do that. Or are you going to, you know, have something that's sustainable, that you can continue to do for a long period of time to achieve your results? Absolutely Well, how can people get a hold of you?
Speaker 2:Where can they find we're located there? We're located down on 17th and Pine Lake. You know, I say everyone knows where Costco is these days. We're just south of Costco and just to the south, so if we're in the same parking lot as Jimmy Johnson, you can find us. So that's where we're located here down in the southwest part of Lincoln. You know we're on Instagram.
Speaker 2:We're on Facebook. You can give me a call. I'll write to my cell phone at 402-817-4286. You can email us at lincolnatbodyfittrainingcom. So there's multiple different ways you can get a hold of us. If people have questions, want to get in for a class or first class, go to LMS.
Speaker 2:We want people to make sure that they're comfortable coming into a new environment. You know I'm very encompassing about that because I didn't think that is a good deal, and so we want people to feel comfortable that they're making a good decision about their fitness and health journey, and so we'll be everyone a free, free class here if they want to try us out, and then we'll go from there. That's amazing and I think that's the biggest thing is people don't want to sign up for something that they don't know. Their name. Right, it's investing. You're going to invest in something you don't know nothing about. So come in here, take a class, maybe make a new thing too. We'll talk to you, we'll talk you through that. We have so many different class case we have 14 different classes that we do you jump into a hit and you're like I don't want that Well, hey, I want to listen to your lifting class.
Speaker 2:You kind of, you know, come up with a okay, that was. And then you can solve different membership options based on what those goals are. They just want to do conditioning, they want to do lifting, they want to do the whole line of arts. You know we've got different things that work for different people, different budgets, all that kind of stuff In schools back in session now. So are you guys open and available during the day when kids are in school? We are. So you know we usually don't have classes all day long. We have five classes a day, like 5 am, 6.15, 8.30, usually 5.30 pm on days, but we're always available. Like you know, my phone's always open. You know we're here usually until the afternoon. We kind of run around and do some stuff in the afternoon. But you know, if somebody needs to stop by here and see us in the afternoon, we'll be here. You know we will do stuff and make sure that we're around for people to stop on the end and say hi and see the place. Maybe it's not for a class.
Speaker 2:You're more of a coach than a candidate at this point. I coach, I do everything. I love that. He's big, he's so big for you. He's got a couple of other people that you need to cover up. Got your money, you got your sign, you got your program, but it sounds like you'll be there for your clients. Yeah, so I coach. You know, I don't know, this week I'm going to coach 10, 12 classes. So you know there's that. So I coach a lot. I love coaching. That's one thing that wants me. That's what we'll get to do in the morning. I don't want my coaching or I want to get better. You know, in here, get as much out of it as we can. So, yeah, I'm not in one room, that's. You know. I'm going to be sitting, sitting at home just watching my team from afar. I'm here every day, either working out, coaching, you know, calling on the phone and help get in here, stuff like that. That's accountability's accountability, man, I like that. I think that's what separates you from the rest of the team. It may be easy for you to just open the door and say, here you go, but if you're in the trance before them, it's following you. Yeah, thanks, you bet, man, let's go all the way back.
Speaker 2:Before I get you out of here, let's discuss what advice you would give to your teammates. You know that's a great question. Those questions are, you know, that kind of means the general opinion. Maybe you're not in a place where you'd like to be. You know, I don't know what I can give to a 16-year-old Mike that would put him in a different place than I am now. You know, I think the only thing that I would say is you know, make sure you're.
Speaker 2:Studying in college is a bit hard, but in reality, where I'm at, where my life is, I love it. I love what I'm doing. I love where I'm at, you know. So I don't know if there's anything that I would do different. I'll be honest, you know that's negative and perfect.
Speaker 2:As a teenager I certainly didn't. Nobody did um, you're not smart enough for that, but you know, I think the only thing that I would say is be diligent, work hard, you know, work harder. The only thing that I would say is that a big deal is to work harder, you know, work harder. Sometimes you need to work harder than you ever thought you could, and sometimes there's probably some times in my life where I didn't do that and that probably would be one thing I'd say to them. But I love my.
Speaker 2:So I'm on year nine of my sobriety and when I go and get speech advice or when I go and talk to you know the youth that are going through it right now, they always ask you know well, why don't you go back and not do it? I don't get so mad because I'm here with Murray and everything kind of led me to here. I go through my college courses, everything kind of led me here. I had to go through my mom's bruises. My story is my story, right, and I'm proud of it and I'm proud of the whole that I was found out of and same with the weight loss. I wouldn't be able to talk to people about my story or my journey unless I went through the trials and tribulations.
Speaker 1:It's all with you.
Speaker 2:Everyone has their own story. Some of them are great and some of them are not, but they always swear to God. I hope most people are proud of where they're at. I'm proud of where I'm at, so I'm pretty proud of where you're at. I mean, that's what makes a difference. Yeah, can we do something different? That might have been. You know, hey, there's dumb things we've all done, but for the most part, I'm glad we're here. We've done, I'm glad we're here. I appreciate you taking the time to be with us today.
Speaker 2:The next thing I want to do is I want to take you up on one of those free courses. We'll meet up on a podcast Fantastic, that would be awesome. Video blogging We'll get all company. We do that. A couple things we can do for companies. I'll listen to. My question here we go, here we go. Listen to me Is if you guys have, you know, a workout, you want to do team building, stuff like that, we'll do a private class for you guys. We have a special class for that. We're actually running it this weekend. We have a BFTM off this weekend, so we're running our special class for people who haven't been in before. But if your company wants to come in, we'll give you a special class, a special time We've got it.
Speaker 2:We've got it Alright everybody. Thanks for joining us on the Stay Modern with Miriam podcast.
Speaker 1:I appreciate everyone's support.
Speaker 2:We look forward to the next episode. Mike, thank you for everything and thanks for having us. Yeah, thanks for coming. I love this. I love talking to people like this, so I appreciate learning your story. You guys can come in here. You know I love to visit, so I hope you have a good weekend and go big.
Speaker 1:If you have questions or topics you'd like us to discuss, you can email them to info at murraycustomhomescom. If you like this episode, be sure to subscribe to Stay Modern with Murray on Apple and Spotify, or check back on our website and social media regularly for the latest episodes.
