The Habit Architect

THA S02 EP#10 - The Commitment Beneath the Sweat

• Michael Cupps • Season 2 • Episode 10

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 What does it really take to stick with fitness? 

In this episode, Michael Cupps sits down with Coach Junior to talk about the mindset behind lasting fitness habits. From showing up sore to staying consistent when motivation fades, this conversation goes beyond reps and routines. 

You’ll learn how coaching creates accountability, why small steps matter more than perfect plans, and what keeps people coming back long after the excitement wears off. 

Ideal for anyone looking to restart, recommit, or build strength for the long haul. 

This Show is sponsored by TimeBandit.io

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Michael Cupps:

Hello and welcome to the Habit Architect. My name's Michael Cups. I'm really excited to introduce you to, uh, coach Junior today 'cause he is actually part of the crew that I work out with and they beat me up daily or however often I make it in there. But we are gonna talk about fitness today. Fitness, uh, is not just a. A choice you make on a daily basis. It really needs to be built into your lifestyle. And we're gonna talk a little bit about that with, with Junior. Uh, we're probably gonna try to have some fun with this too. And I'll tell you a little bit about my story. But most importantly, what we think about, uh, fitness is really tied in with Time Bennett. So go out to time, bennett.io, check it out. Uh, take, take the course where learn how to tie your habits to your values. And why I say it's really tied into fitness is because that more than anything is a lifestyle change. And the way to reinforce that is with habit, good habit taking, uh, tracking and good, uh, just thoughtful approach to your fitness and overall lifestyle. So before, so with all that said, again, time bennett.io. I would like to welcome in Junior to the conversation. Hello Junior.

Coach Junior:

So I just

Michael Cupps:

have one question for you to start off is, why when I come into your class, are you trying to kill me?

Coach Junior:

Well, I wouldn't necessarily say kill more, like give you a good workout, you know, have you sweating? Yeah. Because you wanna come in and and leave feeling like I did something, you know? So yeah. That's why.

Michael Cupps:

I, I rarely leave your gym and not feel like I did something if not too much sometimes. And today, as a matter of fact, I'm sore today from last night's workout, so I guess that means I did something right.

Coach Junior:

Good, good. I'll make sure to, to congratulate, uh, Damien.

Michael Cupps:

That's right. That's right. So, um, what I wanted to talk with you today about, and we can kind of carry it along the conversation, is, is just, you know, what I do is help people with, with habits, and those habits can range from their, their personal, their business or AP aspirational. But fitness is one of those things, and we can even say weight loss and just general fitness is, is a big topic of conversation anywhere you look, right. So you see all the, you know, the different, there's a probably a million and, you know, weight loss medications out there and get, lose, lose a hundred pounds in a month or whatever it may be. I know that's extreme, but my point is there's so many programs out there, but they, it seems like they rarely stick.

Coach Junior:

That is true. Um, of course too, with all the different programs, it all comes down to. You, you know, it all comes down to your determination. It all comes down to your consistency.'cause you get motivated to do anything. You know, I'm, I can get motivated to, to move a pencil off of a ground if I see it right. But if I'm not being consistent with that drive and I don't have, create any sense of urgency or, uh, actual reason, then. Then that's what's gonna come. It falls down. There's different kinds of, you know, fitness, there's weight loss, there's strength, there's all those, you know, which is a beautiful thing, right? You have different things to choose from. At the end of the day, for me, what I've realized that it all comes down to you like, you know, what can you get from it? What personal things can you gravitate? To what you're trying to go at, you know, whether it be fitness, weight loss, or just power lifting. What, what exactly is, is drawing you in, you know, so,

Michael Cupps:

yeah, yeah, yeah. It's interesting. I, I, uh, I've been working out at your gym now. I think I started in. Somewhere around June, July, I think it was after a vacation and started, so, so a few months now, and I can tell you it after, after the first month, I did feel stronger. Okay. And there's something about that that I think, and I think people get that, is when you see results. You feel like you wanna go do it some more, right? You get, you get into that kind of routine, um, but you don't see results immediately with any kind of weight training type stuff. So, I mean, when you were talking about it, it's up to you. How, what would your suggestion be to somebody to say, okay, that first workout was hard and maybe you're sore the next day, and then the second workout was hard, but you don't feel stronger, you don't look better. What's your advice to that?

Coach Junior:

For me, from a coach's perspective. The biggest, one of the biggest advices, I would just, I'll give anybody who is, whether it's the first day, um, just making sure, letting them know, like, you have to keep going. You have to keep coming. You know, as much as the first day feels. Like. If it's your first day working out and you're like, wow, I'm really sore, then the next year you're. It's not the same as the first day, you know? But regardless how many times you come, regardless how many days you have to go sore or days you came to get your arms up, it's just a matter of, sometimes you just have to have someone that can keep you in terms of accountable. Yeah. If that makes sense. You have to have that accountable bill. So that's something I try to take. And give to those who are, you know, trying to do their best, to make the most in terms of fitness.'cause it, it can be a little bit everywhere, especially if you don't have the right answers, you know?

Michael Cupps:

Yeah.

Coach Junior:

But trying to find some of that you can, that can help you Yeah. Along the way, or give you some type of guidance or reinsurance and, okay, hey, is this what's going on here? And so forth. So those are the things that kind of like. I try to, you know, make sure that's available. Anybody, just make sure you have a resource and make sure you have someone that you can actually reach out to who is the expert, who understands what's going on.'cause sometimes we try to do it ourselves and you know, it doesn't really work out versus just going to the source.

Michael Cupps:

Yeah.

Coach Junior:

That knows what's, yeah.

Michael Cupps:

Yeah. There's you, you're right in there. Accountability partners are a big thing. I think that's some of the reason habit tracking works, but also just accountability. You're right, if if I come into your gym and you're, you're guiding the, the, the exercises or the lesson or whatever you wanna call it, the, it's interesting because you do work harder. Then if I do it in my, you know, I've got a treadmill on a bike here and some weights. If I do it at home, I may not push as hard because there's no one else there. Right. Maybe, I guess, is that fair to say? Yes. The, um, so before we go further, I, I mean, let's let, I just wanna, let's talk about you. So, um, I didn't even let you introduce yourself. Why, why don't we start there and then

Coach Junior:

Okay. Good, good. Well, I'm Coach Junior. I'm. I'm a person, personal trainer. I've been an athlete, so all that fitness has been something, it just, it's just been a part of my life throughout, for the first day, I put on shoes, you know, the first day I was able to run. So fitness has been something that's been a part of my life and that's pretty much it, you know? But right now I'm currently, I'm doing personal training for alloys to see my shirt here. We do personal training. That's where I'm usually giving my skills or trying to help someone else get better, is that's where I, I'm using my, my skills for, that's a little bit about who I am and what I have going for right now.

Michael Cupps:

Yeah. And so did, did you choose personal training as a career because you just, you enjoy it yourself or was it something else that got you into that?

Coach Junior:

I, yeah, so something else, uh, funny fact is I actually. Wanted to be a personal trainer back in school, in college, I had to reach out to my coach. I said, Hey coach, is this a good thing to do? And mind you, um, had asked him, he was like, yeah, I don't think this is a good, this is a good thing for you to just, just let it go. Now, at that time, I guess you can say I wasn't really thinking for myself. I was asking someone else's opinion for my life. So that kind of like, okay, you know what? He's right. Maybe I shouldn't do it 'cause he said it, or I never thought about it like. Hmm. I don't think you're right. I should try it out.

Michael Cupps:

Yeah.

Coach Junior:

And along the way I just kept gravitating more and more towards it. Um, just having more personal dreams, having more personal meanings, helping people out along the way, and people coming up to me like, Hey, do you work out? Hey. So that kind of like, oh, I found who I, I I'm supposed to be or who I can be. Um, I think what really. Got me. There was the love for sports, you know? And now when I was in school, I couldn't compete anymore due to like, uh, eligibility wise. So I needed some outlook. I needed a new, I needed to find who I was. So fitness, I'm like, okay, fitness, but what kind of fitness? Personal training. I don't know if I can do personal training. It looks easy, but then, you know, someone else doesn't wanna listen. And I'm just like, please do this set until I tried it out. Try it out with family and then just, okay, may, maybe this is it, you know? Yeah. Maybe this is my arts, I can do this coaching. Right? Yeah. So for me it's not per, I don't look at it as far as training. I look at more as a coaching, I'm coaching through workouts versus me training. So that's what the difference between how I view myself and how others see me. Like some might say I'm a trainer. I rather the term coach. Coach just more sounds more like I'm helping you through it. I'm guiding you through it. I'm getting you diverse. Like,

Michael Cupps:

yeah,

Coach Junior:

you're doing this, you're doing this, you're doing it. You know? Yeah. It has more. Yeah,

Michael Cupps:

no, I like, I like that di, I like that differentiation because coaching is, does have a. Uh, uh, it also has a way to say it's on you, the, the, the person doing the acting, that you're giving 'em the advice, and it's really up to them to do it. Trainers like you're training an animal to walk us, you know, walk in that line and stuff like that. But I, I agree with That's a great, I like that, that, uh, alienation there. So, um, so, uh, you, you, uh. Do you, I, I don't know how to ask this kind of politely. Do you, if somebody comes in that's overweight and you know that you've looked at 'em and you say That person has not worked out in a while, and or somebody comes in that looks relatively fit, do you have a preference or do you find a challenge, or what do you think?

Coach Junior:

Um, that's the thing, that's the beauty of it. Like for, take for example, someone who is over, you know, overweight, right? Versus someone who is fit. The person who was overweight. You have to look for ways to get them slimmer. The person who was fit, who is strong, you have to look for ways to get them stronger. Right? There's a challenge in both. A lot of the times we think like, hey, it's a lot, probably a lot easier to work out with the person who was fit, not necessarily.'cause then you have to come up with ways to keep getting them more muscles, right? It's a lot harder to get muscles and than it is, you know, of course to, to lose, to lose weight, right? You could lose weight. Pretty much anything you do, you could lose. You could lose that weight. But in terms of muscle, it's a little bit more challenging.'cause there's different things that come into it. Your diet, your sleep patterns, there's more things. Then of course, your workout regimen, right? I'm not gonna tell someone who is strong, Hey, you're doing four rounds of four, and they're looking at me like, are you serious? Do you not see me? I am. You know?

Michael Cupps:

Right.

Coach Junior:

Versus someone you know for a fact. They just, they won't be able to do four rounds of four because they need a different kind of approach to what they're trying to gain. You know, four rounds of four is not gonna get them to weight, losing weight, right? They need more in terms of high intensity, where they're constantly demanding more and more, more sweating, right? They're breathing more, they, they're each breath, they're, they're releasing that weight. So it just, there is no preference. I just look at it more in terms of what I look for is someone who was very open.

Michael Cupps:

Hmm.

Coach Junior:

You're open to the idea of someone else coaching you? Yeah. You're open to someone else like, Hey, I know for a fact they know the answers. I'm gonna listen. I'm going to trust what they're saying. That's where, for me, it's more about like, are you willing to kind of like, like also too, um, a lot of the clients that I do train, a lot of them, coach or very some age is different. So some be a little older than me, something a little bit younger than me. So it's more so about like. Knowing like, Hey, I know you're older than me. I know you're younger than me, but do you have that mindset to. To be more open to what I have to say, you know? Yeah. Versus like, Hey, am I not much experience, but hey, I might have more experience, but you know, we're a different age. Can you still have an open mind and just be patient? So that's what I would say,

Michael Cupps:

you know? Yeah. Well, let's talk a little bit about, I, I've got more questions around that, but let's talk a little bit more about, uh, your program in, in and of, in itself is interesting because I, I've, I've done various programs before and you read things about certain types of workouts. What, what's interesting to me about Alloy, in particular in the, in the program that you, you walk in, you don't know what you're doing today. It's not like leg day or arm day, right? Yeah. You walk in and they're, the, the visual is you've got a TV up there with the certain exercises you're gonna do today, and they're, they, the range is wide, right? I mean, it could be something that involves your arms or your legs or everything in your body. I mean, what's the advantage of that, kind of, number one, not knowing what you're gonna do when you get there, and number two, just the, the range of exercises.

Coach Junior:

Well, I feel take it, take it at like you're a 4-year-old kid, right? It's your birthday. You're eager to know what, what gifts mom and pop is getting. So it's kind of like that excitement exercise itself is not something like, oh my God, dream about exercising, right? Yeah. If you do, then you, okay, congrats to you, but. Also someone like, oh my God, I can't wait. Oh my goodness, I can't, I have my workout gear. I can't wait to, it's not really like, nobody really thinks about that. Yeah. So having that sense of like, oh my God, what are we doing tomorrow? It kind of gives you, it makes it more, more exciting. It gives you more demanding in terms of like, I want to exercise 'cause I don't know what we're doing. And so far it's been really good. I want. You know? Yeah. So it just gives you, when, some days it might be hard. Some days it might be okay. No, not bad, but you don't know. So that's where it's, that's where a fun is, right? Yeah. And then of course. Now in terms of how they have it set up, it's more so the vent. It is more like full body exercises versus someone who just goes in the gym, just this upper body. You're not really fully using the full muscles, you're not really fully getting that full body experience. So it's just a full body experience. Like some days, for example, I know today we had. We had some, um, core, we had some leg. We had some arms. So it's just making sure you giving that whole three, that whole 360 without having to bend rules like for example, crunches, doing over exercises that you shouldn't be doing. So it's just keeping everything simple, challenging, and full body. Yeah. All right. That way, arms is sore, the legs are sore, core sore all together versus arm and sore then. Okay. My legs is fine. Yeah. Yeah.

Michael Cupps:

Yeah, no, it, it is, I do enjoy that. I, I hadn't thought about it as that it's my present when I walk in there, I get to see what I'm gonna do today, but, but I guess I do, I don't have to dread it, and I also don't, you know, like you said, you can, you can walk in there and say, okay, let's see what the challenge is today.

Coach Junior:

That's exactly,

Michael Cupps:

yeah. An interesting question maybe that you can answer. So you're very fit, you're, you, you, I mean, when you see you, you, you're, you know that you're physically fit. Yes. Do you find that you're. I don't know, coach E what would that be? Uh, student, uh, player, whatever it may, may be. Do you, do you find that that either intimidates them or they expect they really want their training really good fit?

Coach Junior:

I would say, um, ideally you would want them to be fit, but the intimidation part, I think it, it's all comes down to us. It all comes down to whoever's walking in, you know. You, technically speaking, you would want, which, you know, if you would want, where you're going to represent where you're actually going. If I'm going to like eat fancy, I wanna make sure that I have a nice, a nice fit on, a nice suit on and go eat. Not to say like that person has to be fit, but they just have to be able to, to operate the exact movements that you need to be perform. Right. You can't have someone who can't do squat, right? You can't have someone who's struggling to get up off the ground, et cetera. They don't have to be, it literally fit like 2% body fat, but they just have to be able to be mobile, agile and just all that flexibility, all those components are what makes for me what make it like the perfect fit. So I wouldn't want anybody to be intimidating. Yeah. Um, as long as, like I said, you let them know like, Hey, you know, I'm not intimidating. And I think that's what I had at first. When I first started, I was like. I hope I don't come off as intimidating, um, because of the physique, but more so like, hey. I'm here to coach you, teach you what I know, and make sure that you do it right without any injuries and keep you going strong and that's it. Yeah.

Michael Cupps:

Well, I gotta tell you, my first impression of you were where I knew you were fit, but what, what I enjoyed as we were working out together is that you are really paying attention to details. Alright? So where the feet are, what, you know, what the motion looks like. I mean, you, you, you technically coach, uh, as well. So, and, and I'm guessing that's, that's how you learned as well, right?

Coach Junior:

Yes. That's how I learned. And I think what comes from it too is when I was trying to, to see if the personal training was something that I wanted to pursue, I would go to the gyms, I look at other trainers, see how they were coaching. Um, and see how they, what they were doing, and I would pick up on certain things like, Hey, you should probably watch their form. You know, and, but it's not my place. But it's just like, okay, if, if I do happen to be a trainer, this is some of the things I wanna make sure I have that taken care of. I wanna make sure like, hey, if I see their, their foot is not in alignment, I'm letting them know if I see they can go heavy and weight, I'm letting 'em know. If I see that you should really take a break, I'm letting you know. So it's just, yeah. That's why I pay attention to that, because for me it's like. As much as you are coming in to to learn about exercise, I wanna make sure that you understand it the same way as if I was, if I was in your place, all right, I wanna make sure I get the proper training. I wanna make sure I get the proper coaching. I'm not leaving injured, I'm coming in healthy. I'm leave healthy. So that's really much it. Yeah. If I was in your shoes, I want the same thing.

Michael Cupps:

That's, that's great. Great advice too. I, I like that. And it means that you care about your, your, yes. Your coaching, but you also care about the person gets the best experience out of it. So, so, so let's have, let's have a little fun. So I'm just curious, who are the most motivated? Clients that come in your door. And I and Flora, who's our producer and I were hypothesizing that it's people that are either going through a divorce or they're breakup with a girlfriend or boyfriend. And what, what do you say to that? Are they the most motivated to get in great shape?

Coach Junior:

I wouldn't say about breakups. Um, 'cause I, I would say more so those who more so are. Ah, that's a tough one. Motivated. Let me see. Probably those who, who know they have to provide, like it says like a parent or you don't have to be a parent, but someone who, who has to provide, whether it be they're owner of a, of a business, whether it's someone who has to, you know. No pay for their living. It is just those who I've noticed are more, more motivated, right? Because they need that energy, they need that strength to kind of complete them, right? Lifting weights, anybody can lift weights, but it's understanding what you're doing and if you're doing it the right way, you start to understand the benefits. So the ones who come in motivated are the ones who know like, Hey, if I don't do this. Like there can be bad things in the later on in the future. Like I can have, um, like get weak and stuff like that. So it's just more about the ones who are really trying to keep them, their body in alignment in terms of strength wise, make sure like they still can get off the ground, making sure that they can still get in the car if they have to go to work or if they have to go to their kids' game or they have to assist their husband or spouse. Just stuff like that. Mm-hmm. Those are the kind of motivations I've seen. So it's not necessarily breakups, uh. I, I've seen some clients like that, but it, they're really rarely coming in. Yeah, right. But it's really,

Michael Cupps:

yeah, it's, what's interesting about what you said there is that I, it's probably longer lasting if it's not for a short term breakup, kind of, you know, type of thing. Um, and, and me, myself, I, I gotta tell you, you know, I was diagnosed with cancer in my forties and, and that. You know, five years to get out of, uh, not when I say out of get in remission. And my body kind of started healing itself, but I really didn't get into it because I kind of had this feeling like, wow, gosh, you know, I, I I'm weaker than I used to be or something like, and it didn't click. And then I broke my collarbone last year, or I guess, yeah, it was last year and, um, you know, it had that surgery and I, but, but what I determined this year at the help of Catherine encouraging me to is that, you know, I don't want to. Be sitting in the same place when we retire, and we're not retiring next year or anything else, but it's, it, I need to get stronger because as, as I age, if I'm not strong and I don't have good muscles and bones, then it's not gonna be, it's not gonna be worth all the work we did over the first, you know, six, five years. Right. And so that, that to me is the motivation and, and, and odd, it's, it's an odd thing to say, but now for me it's the long game. I mean, I should have started the long game when I was 35, but. I am starting it now. Right. That's

Coach Junior:

the thing about exercising. Like you can start it whenever, you know, but it, it's doing it the right way and having the right, the right, uh, I guess coach or the right people around you to make sure that you're being supported in the right way, whether to make sure that you keep going for the long run and which is, that's the most important part. Yes.

Michael Cupps:

Yeah, absolutely. How was your transition to Texas? I know you moved from Florida. How's, how do you like Texas?

Coach Junior:

Um. Texas is different. Um, not really much of a snow person. I didn't to, to be honest with you. I'm going, they're gonna laugh at this. I didn't know it snowed in Texas. I did not know it. I thought it was hot. I thought it was hot in Texas, but of course, I, I, it's not gonna be hot all the time, but I didn't know it snowed. So when I got here I was just like, yeah, I wanna go home.'cause I'm so used to green scenery. Right now it's beautiful. Right now I'm just like, wow. It feels back home in Florida. Yeah.'cause I see green everywhere. That's what I'm used to. So when I came, the leaves were down, the nothing was blooming. So it was kind of like, oh man. Kind of uh, kind of like down, like, like homesick. I was homesick. You could say that, right? Because I was so used to seeing like greens. Is this something about seeing greens on the leaves? I guess is, 'cause I'm from the islands as well, so I'm from Haiti, so.

Michael Cupps:

Yeah,

Coach Junior:

that's what, that's where it comes from. Being able to see, uh, the beaches. Yeah, yeah. The leaves, trees, just being around nature. So while so far, I, yeah, I, based on what I'm seeing, I don't, you know, I don't regret the decision, so, yeah. Still taking time.

Michael Cupps:

Yeah, we do. We do. It's, it is odd that, that you, you, you call that out Texas, especially where we are in North Texas. We do have a winter, you know, and now the weird part about it is you could have the snow on a Thursday and on Sunday you're out in the park 'cause it's 70 degrees. But uh, yeah, you're right. You will see a winter and it does get brown. Normally we have two brown seasons in the middle of winter, in the middle of summer. But this year. We didn't have as much heat, so it stayed green. You're right. So it's pretty, I don't know if it's, uh, gonna stay that way. Um, so the, uh, was there a client that you engaged with that said, and you, you saw them the first time, you said they're never gonna make it, and then they surprised you and they, they did something over and above what you believe? Yeah,

Coach Junior:

there's been quite a few. I honestly. Um, but not to say in terms of like a negative perspective, I think, like I said. You could be as optimistic as you want, right? Especially if you're gonna start something brand new like exercising. Right? But it is just, it all comes down to how long are you gonna stay in this commitment? You know, it's a committed relationship. Yeah. Your fitness, your health is a committed relationship, but how long are you gonna stay committed within that relationship? That, so that's what it is for me. Uh, but yes, I definitely have quite a few clients as well, who definitely, I was like, I. Are you going to feel like, okay, this is for me. Am I gonna stay open-minded? Because for me, when it comes to coaching, I don't want to be in a position where like, I don't wanna make you like love fitness. I wanna make sure that you are the one loving it yourself.'cause I can make you love it. But what happens when I don't make you love it? Then now what? You know? Yeah. If my whole purpose is me. Yeah. Making you love, it's just about, okay, on loving Only because I'm there. How is that really benefiting you? Which is where I the word. Yeah. Not necessarily that word, but more so like, are you gonna love it long enough? So yeah, there definitely has been some clients like that. Now I'm just like looking back like, whoa, remember when we were here? Look at us now. You know? Yeah. There's a, there's a quite a few I can, you know, name my, yeah, I, there's a quite a few. Yes.

Michael Cupps:

Yeah. Yeah. That's great. And, and I'm sure there's the opposite. We, we, we don't need to talk about those. There's always people that stop doing things, but if somebody's sitting. Uh, at home and they think, gosh, I've been meaning to get to that. What, what, what would be your advice to start off with? Where, where would you say, would you find a gym and find that accountability partner? Or do you think just get out and go for a walk? If that's the, if that's the first thing you can do? What, what do, how do you, how do you get somebody to the point of action? Okay.

Coach Junior:

Um, of course too, everything has a cause and effect. You know, you have to find your the cause. Right? Of course, an effect is to. Get you into working out, but what is gonna cause you to do that? Right? So you could be little stuff that you can take like, Hey, let me go if I have stairs and I live in an apartment, let me just climb up the stairs for five minutes, see how my heart feels, and my heart likes it. This is not bad at all. And go for a walk, like you said, you know, go for a nice little walk. Yeah. Um, walk around the park, you know, just little things. And then of course too, if you, you know. If you feel like, okay, maybe I need a little bit more strength training, because you realize that, hey, I'm not as, it's not as easier for me getting up the stairs like I used to be. Then of course, then you want to start gravitating towards weights and stuff. But for the most part, yeah, definitely go for a walk. Then of course, the next step, finding the the right guidance, finding someone, a coach, finding someone who can help you if you want to really take it more seriously, if you wanna really understand what you're doing so that you don't hurt yourself. Yeah, get in a gym. I'll come to Alloy, you know, I'll be there. Find a coach that can help you out.

Michael Cupps:

Yeah. Yeah. And, and is I, I know, I think I know the answer to this, but is, is the diet more important than the e the movement, or is the movement more important than diet or It's prob I think your answer's probably both, right?

Coach Junior:

Yes, both. Now the movement, it just, so yeah, they have the, they work hand in hand. It, you can't have one without the other. Right. To an extent though, right? You as long 'cause technically speaking, depending on, but all depends on who you are. Like everybody has different, um, blood size has different genes, so that also comes into play as well too. Hormones, now diet, what I would top it as 70%, uh, a little bit higher. Then the movement, the reason why I say that, because you eat the wrong thing. Like so you know, you're set back like two or three months, you know what I'm saying? Now the movement itself, you know? Yeah. You do it wrong, you could do the same thing too. So it, it's really, you can't really avoid it. But the diet is something that you definitely have to make sure you pay attention to.'cause if without the diet you can't really work out, you can't get stronger without energy. Right. The diet is really energy. You need energy to be able to concentrate on the movements. You need energy to be able to allow your body to take in to rebuild. So, yeah. Yeah. It's a tricky question. It's a tough one.

Michael Cupps:

Yeah.

Coach Junior:

Diet.

Michael Cupps:

It, it is, it is tough and, and there's just so much noise out there, uh, about, you know, eat this, not that, and things like that. And it's, it's confusing what I, what, when I decided to get more serious about this, and I've started walking a lot more and then go to the gym as well, but I, I eased into the li the lifestyle changes. Instead of doing it all at once, I just kind of progressively added or took something away as, as I went along. And so I think it's working. I think it's working. I, I enjoy your, you and your staff and the team there at Alloy. I really, uh, and if anybody's looking for a, a, a different concept than I think Alloy. Why don't you tell us a little bit about it? It's gr it's it's small group, uh, lessons. I mean, do do you have anything to say about that? Yeah, so

Coach Junior:

it's pretty much small group sessions. Um, you know, we have different hours of the day, different hours, even during weekends you come out, um, you have different exercises that you perform. You, you come out, you maybe you find, maybe, you know, you never know. Your best friend might be in one of our sessions. You know, it's been several times where someone is like, Hey, I didn't know you go to Alloy. Hey, I live right across the street from you. We're like, oh my gosh, that's your son. Oh my God. Or like, uh, one of, one of our clients, they were best friends back home and all of a sudden they got separated, they moved to the US and all of a sudden, wow, they reunited, you know, so. Wow. So it's just like there's, there's meaning. Um, of course when you working out and you have someone else working out with you, you, you kind of build that. Oh, wow, okay. You're, you're my brother in arm, my sister in arm, or whatever the case. You, you know, you, yeah, you're here with me on the battlefield. Um, but yeah, definitely that's what it really much is when it comes to the sessions that, uh, lawyers', one of those, like, it's fun different exercises, and we have the equipment, we have the guidance, we have the. The professionalism and like, you know, the, the coaches as well. And of course, you know, we have the facility, make sure that everything stays appropriate, clean, keeping up. We have fun activities that we do. We are, you know, we just do that. Make sure everything's fun for everybody and just have fun.

Michael Cupps:

Yeah, it's great. Well, great staff. Um, good seeing you, coach Junior. Thank you so much for joining me on the, on the session. I think you've got some great tips for people to, uh, to learn and take away from this. And they should definitely look you up and find out what, uh, where you are. So, uh, just for those watching, thanks for tuning in. Oh, you can catch us every live every Thursday. Uh, as well as just go check out time bend.io and you can see the past episodes or go to Spotify, apple, whatever your PA podcast favorite is. Do follow us, like us, subscribe to us, whatever the mechanism is so we can, we can get more of those followers and keep bringing episodes to you. Yes, so thanks a lot everyone. Thanks again, coach Junior. Thank you.

Coach Junior:

All right, bye.

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Michael Cupps

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Reem Metawei

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