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Hello and welcome to another episode of the Present Fathers podcast.
Tonight, we are joined by Keith.
Keith goes by the trainer guy.
You will find him all over the Internet,
inspiring dads, dropping the fat in father
and helping dads lose the dad bod and embrace the rad bod.
Keith, welcome to the show, man. How you doing?
Yeah, thanks a lot for having me, George.
It's great to be here.
And yeah, like you said, I have a real strong passion
for helping dads because I know what it's like as myself being a dad
and just the difference
that fitness can do to your life.
Yeah, it's definitely a very common thing
we hear where, you know, first time dads, especially
in that first early period when they're, you know, less than a year
old trying to stay on top of just everything in life is very difficult.
So I'm really excited to learn from you
and get some tactical advice in terms of staying on top of the fitness game.
It sounds like you've got it pretty well
figured out, so why don't we go right there?
Tell us a little bit about your family and you know where you always fit
and passionate about fitness or was it
something that you had to kind of rediscover and build,
you know, kind of your coaching from there?
Yeah.
So as a kid, you know, I was fairly active
playing a bunch of tag or sports and that sort of stuff.
And so sort of approach into university is really sort of becoming sedentary
and you sort of lose your fitness if you don't keep up with it.
So I did make a change and I got some results and I stuck with it.
And I never really have like, you know, super good results.
I never really had like a six pack, but I have a good body fat amount
and good muscular composition.
And then when I had when we had my first child,
yeah, it's just the routine broke
and the extra stress,
you form bad habits
and you just sort of kind of like send up spiraling down and
there's a
bunch of times when I try to get it back and be like, okay,
start it up and, and just
didn't happen.
And, you know,
think for like six years
that kind of went on and
slowly and,
you know, progressing towards see myself as this like Homer Simpson
figure where I'm becoming more lazy, I having stupider
I'm just, you know,
and a bad father like not as good of a father as it could be.
Right.
And I didn't like who that person was.
So I, I had to make the change on the inside.
I had to really take a deep look at myself.
I had to get in touch with my emotions, have a good cry,
and be able to move at least forward.
Right.
And it's not something that like, you know, you just do one day and you're done.
It's it's an everyday thing
being on top of your thoughts, being on top of your emotions and
being on top of your physical aspect to how you eat
and doing something active and just shifting the mindset from like,
you know, I can't do this to I can do that.
Yeah, that's great.
I like how you made it very clear that you had to change.
You know what's in here first before the physical changes
came, because I think a lot of people just think they're going to go, you know,
find a routine online or something,
download some, you know, Arnold Schwarzenegger lifting guide.
And like,
you know, overnight
they're going to start seeing these massive results and stuff. And,
you know, you kind of alluded to it.
It it becomes mental therapy, mental health, staying fit.
So that's awesome, man.
So tell us about after kind of making that,
you know,
that that initial change in like, hey, I've got to take action, you know,
how long does it take you to kind of feel
like you were back back to where you want it to be?
And then how did that kind of feel?
You know, what you do now for a living?
Yeah.
So I, I did take on a tech job,
became like a senior product manager for three years and that that's a job
did not help you know it job's very intense hours
so you know it didn't really help with my stresses and all that.
So with the
decline in the tech industry, the startup company sort of went under
and it just sort of was a good point
for me to explore other things. And
the way that I started,
you know, I it's a way I think a lot of people should start.
I didn't throw myself into a gym
and be like, okay, I'm going to go do this.
And like, really serious.
I just took a gradually, really small steps.
I'm a gamer.
I like playing video games and
I would do this
routine where I'd play maybe maybe for like 2 hours of games.
And then that time I would start doing some exercises, you know,
sort of push ups between a loading screen, the sort of push ups in between
a death ride.
And I would get to the shift where it was, you know, maybe not 2 hours, 15.
It was exercise and an hour and 45 hours gaming and then,
you know, 30 minutes, 45 and this is over the course of a month.
And then all of a sudden now it's an hour in an hour.
And then when I got to that point, it was like, okay,
now I'm ready to go to the gym
because I've established this routine for about a month.
I know that I'm doing it and I'm committed
and it's time to get it just a little bit more serious with it.
And that's
really what it's all about.
It's progression,
moving to the next stage gradually and something that you can maintain.
Because if you throw something
at someone too much, like you said, they can go do an exercise program.
But it's sort of like yo yo dieting.
If you do things that aren't sustainable, the second that you get off of it,
your mind, your ego goes, You've done such a good job.
Wow, look at you go, You deserve to spoil yourself.
And then, yeah, spoil yourself hard.
And now you've developed this new habit of eating and it just move. So.
So it's interesting.
You you kind of gradually replace the gaming habit with fitness.
I mean, you still game and like, it's just a better balance now or, you know
know my game is
a little bit more about how you made that happen.
Yeah I guess my gaming is definitely reduce the amount of time
I still do game, but it's not something that I do every day
now, whereas X Pool exercise is something I do every day either.
Now, I definitely recommend when people are starting out
that they definitely do something every single day.
But once you've, you know, established an exercise routine,
one of the things that I'm seeing and I've been doing this new video content
on my YouTube where I'm remixing videos and it's typically a lot of gym fills
and I'm just starting to really realize that there are so many people
who take exercise to the extreme, everything in moderation, right?
And we get these people in the habit of I got to exercise every day and I,
I have to hit a new PR
and that's when you get these ego lifters who are you know, you're
you're the danger that that is coming from these sort of exercises
is just not worth the risk. Like,
it's just
so I have to say, you know, I'm never going to power lift.
I'm never going to, you know, put my life in unnecessary risk.
You know, as a dad, the kid just doesn't make sense for me.
And I think like a lot of the population,
or at least the exercise population needs to kind of be able
to take a week off like I talked to several people today
who were like, oh, my elbows or, you know, my neck sore.
And they're like, well, once last time we took a week off from the gym
and they're afraid to because they're afraid
if they break that routine that they won't come back to the gym.
Yeah, that's I've definitely found that to be successful.
For me personally, I have to rest days built in every single week.
Yeah, I you know, especially when comes a diet to,
you know, Fridays like my free night go get pizza or whatever,
like intentionally buy a pizza every Friday night because
kind of like something to look forward to.
So yeah, same thing.
Like it's all you know, if I go on vacation
and stress about it or whatever, I'll eat the cake or whatever,
have the margarita type of thing.
And then, you know, just right back to the routine as soon as I get home.
So I think that's a really great point.
You know,
it's very tempting to just throw yourself into it and
make no exceptions in some regard because then it's easier, right?
The temptation of falling off.
But well, and even high level athletes include a D load. We
stay in that position as long as you can and then go to a different position,
maybe like a like a child squat and get down into that pose and play and
yeah, they like to try that in games.
Every time you die, you take a shot.
By the time you die, you have to do a squat or so Yeah, exactly.
Yeah. It's not like that.
Every now is every missed round is a five burpee penalty.
Hey, I'll tell you what.
I don't know if you've ever heard of World of Warcraft, but I was
I was big into that at one point in my life.
But one of my favorite guys on there is Guy named his year.
His real name is Jackson.
He is a multi glide like he's rank one warrior.
He's unbelievably good.
But you'll see him while he's streaming and he looks like he's
walking and it's because he's on a treadmill and he he competes.
He's actually doing a competition right now.
I've been watching his Instagram.
He's been playing like how to go there.
Yeah, yeah.
He's he's a professional bodybuilder and my comedy is absolutely massive
and like, ripped.
And it's so funny because, like, he's still in there just destroying
kids, you know, thing and stream it every single day.
But then, like you see him just getting slimmer
and slimmer and slimmer and it's strange.
So it's, it's cool Like I can, I can relate.
It's like that meme with the three bodybuilders encouraging the little kid like you
know, Is that all you got there?
I mean, he's literally a warrior in real life,
just increasing his strength every day, right? That's it.
And so it's all about that mindset of strength.
Yeah.
I wanted to ask you what you think about the future of gaming and exercise.
I love to play boxing, virtual reality games.
I love to play on my quest.
My heart rate will go to 160. I'm exhausted.
I mean, they're wonderful workouts.
The only problem is I tend to sweat a lot and so 30 minutes in the game is done.
So that's kind of the maximum I can do.
But what do you think about the future of gaming involving treadmills?
I mean, you maybe you've seen the movie Ready Player
one where they're literally acting out the activities,
you know, versus sedentary gaming and kind of including that.
Yeah, I
think that the technology isn't quite there.
Like as you said, 30 minutes, you're kind of up for me.
I've experienced nausea.
You get that sort of like when you're driving and reading,
your mind doesn't really realize where you are.
They need to fix that.
You know, when you're sweating, the lenses fog up
could be lighter.
Now it's more mobile.
The one I have is, you know, tethered to my computer.
Yeah, I definitely think that that's something
that's going to be more prevalent in the future.
As you know, health and fitness become more of an issue and, you know,
the technology becomes more widely available.
And Beat Saber was a big one that I played that I liked.
So yeah,
it doesn't even really have to be
fitness focused like there was.
It's escaping me, but there is one where you pause time
when you press a button and you have to like move around in position. And
just like the fact that you're standing while playing, you're moving your body
that's so much better than sitting and, you know, just
stationary, right?
So yeah, yeah.
If that's that's the next, you know, paradigm is
who would want to sit and play a game like World of Warcraft
when you could be the elf swinging your sword,
but you're actually holding a real sword that's heavy.
And so you get the workout and,
you know,
not only I think
would it be more realistic and engrossing, but I think you could get
a really great workout.
You know, if you're exploring a forest for 3 hours a day, you know, trying
to hunt people down, you're getting ready to exercise in the process.
I'm all in.
Yeah.
It's also it to
be it'll be interesting to see, like how it's adapted
for like professional athletes and stuff to, to,
you know, like maybe for
football to reduce risk of like injuries in practice and things like, I don't know.
It'll be interesting to see when it the tech gets to a certain level
that it could sustain that kind of a
you know,
high, high immersive kind of need.
But yeah, interesting, interesting topic for sure.
So Keith, I'd like to move forward
and go into a little bit more specifically your training program.
How is it different?
You know, how's it really helping dads
versus kind of just, you know, the standard
like gym bro type A, you know, bro science?
Yeah.
So like, I sort of touched upon with the whole
mindset and the change happening on the inside.
I specifically worked on creating a program that
we go through your vision,
which is so essential, making sure that you can visualize
and see the future that you want, not just for your fitness,
but for your your whole life financially and, and all that great stuff.
And it's about peeling that onion as well, because just saying
I want to be fit, just saying I want to be rich, that's not good enough.
You need to get your way.
I want to be healthy because I want to be around for my kids.
Well, why do you want to be around for your kids?
You know, because it's really important to me because I want to be a good dad.
These are my guys, you know, And you start to get more and more motivated.
The more specific you got.
So once you get past that vision
and we look at beliefs we go through, because
a lot of the dads that, you know, I work with 35 plus,
that's a lot of time to be alive.
And the longer you're around, the more likely you are to pick up
some bad beliefs.
You probably failed the exercise program once or twice.
So most likely believe that it's not possible for you to be healthy again.
And that's, I think, why a lot of people don't try
or they don't start because they have that belief.
So we start looking at where did that belief come from?
Okay, so you failed when you were 15 at the gym.
Now you don't want to go to the gym ever again. Right. Okay.
So that's just the belief.
You can change that.
That's you know, that's not it's not anything.
You can just start a new belief that you you know, you can do it.
You will succeed this time.
So just, you know, rewiring the the subconscious
going through creating habits.
So the goal is, is not to say
you need to drink four liters of water every day.
You're drinking one liter, you need to drink 1.5.
You did that great. Good job.
So we get some small wins in and then they're progressing
towards four liter right?
So it's it's both small victories.
They get some good habits and then more habits form after that.
Smart goals
Your specific, measurable, action oriented, realistic time based,
which is just essential
so that we can actually track that we're moving in the right direction.
And again, goals are not
the be all end all the vision is your goals are just the signposts
to let you know that you're on track towards your vision or not,
and then having a plan for obstacles.
So what exactly are you struggling with?
Time management.
Okay, well,
let's come up with a bunch of plans for how we can better time management
walking out, time for exercise, doing exercise with the family,
combining activities together like video games and exercise,
and you're able to make time like the excuse
that I don't have time to do it is just not good enough.
I see people in public transit just sitting
there, just sitting there listening to music.
They're not, you know, dancing and moving their body.
They're just sitting because they're embarrassed.
What someone will think if they were to dance to their music like
just say, don't take the stairs and take the elevator.
You know,
there's a lot of little things you can do throughout your day where you can.
You'd be surprised how much activity you can break into mundane things
just from doing the slightly harder thing.
Yeah.
And the, you know, and the exercise, the activity is is only part of it.
Right. You know,
and it's it's about the nutrition side enjoying the foods that you love.
Yeah.
Because if you get rid of all of those, you're going to have a serious dopamine
problem and you're just you're going to set yourself up for failure.
So you still need to enjoy those foods.
You just portioned them a little bit and you start to go
and, you know, as you do that and you start to get some results
with your exercise, you go,
you know, maybe I don't want to eat junk every single day.
Maybe I want to start fueling my body because I'm working so hard in the gym.
I need to work hard in the kitchen, too.
And I know for myself
that when I wasn't taking care of myself,
you know, if I got fast food, guess who's eating fast food too, right?
I'm not cooking a separate meal.
So not only does it affect, you know,
your life, it affects your whole family's life.
And that's such a great point.
And it just drives home how serious it is to
the the long term
impact, either positive or negative, is very far reaching.
You know, as the dad, if you don't take this seriously,
you know, it's going to produce results,
but they'll be negative versus, you know, positive.
So I'm really glad you called that out.
And I love to how intentional you are about starting with,
you know, people's why really digging into their vision
because that you're 100% on target with that
in anything you do in life you need to define that.
Why that passion,
that vision long term for why it is you're doing the thing because otherwise
you're going to just your heart won't be in it and you're going to
maybe you'll be successful, but you'll be like kind of held back
or you won't really be fulfilled from it.
So that's so beautiful, man. I love that.
I think Justin has something for you, so I'll kick the mike over to him now. Yes.
So like George said, it kind of resonates.
George actually said something that made me think of somebody I met one time.
So I went through a coaching program in my old industry.
And when my good friends actually work for a company,
I'm not going to say who they are, but the gentleman that owns this company
or was one of the the the prime speakers from this company, his name's Rory Vaden.
You can look him up.
He has a book called Take the Stairs, and it was a phenomenal book.
I went had dinner with Rory and some friends of ours and oh,
my gosh, like, so, so, so good.
It kind of harps on some of the things you're talking about,
you know, resisting the temptations of like quick fixes,
eliminating distractions and, you know, transcending like personal setbacks
in order to reach your goals.
And then just taking the smaller steps.
Just keep taking steps.
That's that's literally it.
And I don't know, man, I just I had to mention that book
because when you the way you were speaking in
when George said that it was kind of like stars aligned, I was like,
I got to mention that book because Rory did a very, very excellent
job of talking about there's two different types of people in this world.
There's the people who put their cards back and there's people that don't,
you know, are you the guy that is going to sit there
and leave something when it only takes 15 seconds?
Because if you're not willing
to put a cart back, are you willing to go the extra mile to get your goals
and fitness or mental or in your work or wherever, you know?
So that was that was just something that kind of resonated.
And I appreciate that that's where you come from
and that's how you teach, because I think that's a great, great model to work with.
And then Justin,
we had that interesting conversation where recently it was considered ablest
to say to talk about the the cart, because if you're not able to easily
put the cart back, that doesn't make you a bad person. It just means
it's like, why are we going here?
You know,
make everything difficult.
But yeah, that was the argument was the pushback against the
the cart argument was that that wasn't fair,
you know, to people who would struggle to put a cart back to make that analogy.
So I thought that was kind of how many people
are really in a struggle to put a £4 cart back
up to nothing.
So we were together and we went to Costco, right, to go load up for the weekend.
And there was that one guy writing his,
you know, Costco provided Scooter dragging his cart with his hand.
So he's pulling, you know, basically a caravan himself on a scooter
and pulling the cart.
And I'm not trying to be like condescending or anything,
but his cart was loaded with just stuff that makes you obese.
All of it.
There was there was like, no,
nothing in this giant Costco sized cart filled to the brim, overflowing.
It was all like soda and ice cream and cookies.
And I mean, I just felt bad for the guy because obviously he's
really struggling. But
it's like with the dieting, man, you can't you can't eat,
you can't do, you know, D-plus work and expect to get A-plus results.
Right. Like, yeah, the diet matters.
I think.
Dustin, you actually had some pushback on the diet, too, right?
I did. So, Keith, I wanted to ask you about this.
Yeah, I think I've heard a lot of different
takes on the best way for someone to start eating healthfully.
There's the incremental method
that you've mentioned, and then there is the more dive in.
Initially, while you're excited about it,
get some results and then scale back from there.
So I'm curious your take on we just had 75 hard recently.
I'm not I don't know if you're familiar with that, where you cut out alcohol,
you add a bunch of water,
you do some intense exercise and you follow a relatively strict diet
for a short period of time, get some great results,
recognizing that, yes, it's not realistic to live like that all the time, but
it teaches you that it's possible to do it at least for a short period of time.
And then slowly return back to a more normal
way of eating.
And I'm curious your your take on which one you think is better for most people?
I think maybe a hybrid
would be, you know, the best where, like you said, you're going
in gung ho, maybe you try really hard and you you do sort of.
We know.
But, you know, I guess, yeah.
Again, the biggest concern is that
without without the the
the inner work that you're just going to end up with your ego
taking over and redirecting your actions and not allowing you
to properly scale back.
Because I think that takes
still a lot of discipline, which I'm not sure if you built up at that point.
And depending on how long
that timespan you're talking about, I think you're still better off to
to set a habit rather than do something that's not going to be a habit
in the long run.
That makes sense.
Yeah, you might get results for six months and then you ballooned back
bigger than you were before
and you kind of defeats the purpose and then you feel like a failure.
So there is that risk for sure. Yeah.
And one of the things I do with my diet too, is I use intermittent
fasting as a way to create
discipline and create small wins for myself.
Because if I can go without the things that I want
for X amount of time, I train my body
and my brain to ignore the urges, right?
I'm getting rid of those urges.
So do you utilize intermittent fasting
for your or for your people that you try to help out with with the dieting?
Or is that something you wait until they're at a certain point or so?
For me, fitness is not a one size fits all.
It's intermittent.
Fasting is an option that someone wants to try.
I definitely support that.
If it's something that they're not comfortable with,
they don't feel like it makes sense with their lifestyle.
It's not something I push on them.
Same thing. If they want to be a vegetarian,
I'm not going to force them to start eating meat.
It's really just it's personal training.
It's personalized to,
you know, what they like because that's what's going to make them successful.
I love it.
I think Georgia wanting to have the option
of the clip in the little meme of like, you sure about that?
About that.
But no, I think that's
I've kind of always I've so just I'm a little bit of a weirdo.
I've tried like Kito carnivore, intermittent fasting.
I did intermittent fasting actually for years.
I basically done all the things, you know, just to kind of like, try it, prove it,
see it, you know, I could speak with
a little bit more authority on it if it if it actually worked or not.
And I found that, you know, for me personally,
kind of what you were describing there, a little bit of the happy medium
is the most realistic for the long term, right?
So like the last
almost six years of my life,
probably the most fit comprehensively that I've been at any point in my life
where it wasn't like I puked for a big competition
and then kind of tapered off or something.
I've just been consistently the last six years, pretty dang solid the whole time,
and it's because in that period I just kind of stuck to what I know works.
We had previous guests talk about like
they just eat a simple diet, Like they know that
if they have chicken and rice every day for lunch,
it's exactly the macros they need and they don't stress about their diet.
I've kind of always been that way, and I guess I never really
had like a fancy way of phrasing it.
We've had several guests now that, like you, who articulate it better than me.
But yeah, I think that's, that's the goal, right?
It's not you're not
working to be healthy or what was the phrase?
There's such a great phrase
and I'm struggling right now, but it's more of a you exercise
to have health essentially benefit your life.
You're not the goal isn't being healthy necessarily, right?
It's just so that your life is better.
So I think a lot of people get stuck on that, like you were saying earlier, where
the gym in a way becomes like their God and if they don't
or their religion, you know,
and if they don't do it every single day perfectly, it's like
the shattering failure and then they don't know what to do.
And it's it's just not realistic. So,
yeah, I really appreciate you sharing
how you help your clients, but I'd like to dig in a little bit more
specifically, you know, how
how, how do you especially like new dads, how are you helping them
kind of stay on top of this thing and work with you
or just in general, things
that are a little bit more dads specific versus, you know, a 20 something
who's got all the time in the world to go and do whatever program they want?
Yeah,
well, I realized that, you know, I can help anybody because I can help Dad.
You know, they someone who doesn't have those sort of issues,
those stresses.
So part of it is having to
just make sure, again, you know, the vision and all that stuff,
but then give them the tools that they need.
They need to realize that self care,
you have to fill your cup up so that you can, you know, fill your family's cup up.
And that's something that, you know, fathers just seem to either,
you know, run with their cup with a couple of drops in it
and just seem to just keep on going and going. And,
you know, as men, we're not really encouraged
to connect with our emotions and be able to reach out for help.
And then I think that's a lot of the issues that end up coming from.
And as a result of that.
So yeah, it's just making sure that
they know that they need to take care of themselves, which again, doesn't mean
having to go to the gym for an hour.
It could mean getting a meditation in for 15 minutes
just so that you're handling that extra stress and you're refocusing
and you're, you know, you're still staying positive of
it could be
making sure that they're still just eating right.
It's whatever little things that they can do
in that state, you know,
new fathers versus, you know, seasoned fathers is is still a bit
different issues.
But yeah, that's sort of some of the stuff that we do.
Yeah.
And I've got to just get a step in here real quick.
And Mark Mark, Georgia, real quick, what he was trying to say,
but not eloquently, was you're not living to be fit.
You're being fit to live.
I ha I
that's the phrase.
Yeah, that was the one.
But I think it's that that phrase is like it's so good, right?
You could right you could make your ultimate goal
to just be the fittest possible version of yourself ever.
But then like, okay, then what?
You mean like, okay, so you hit it.
Let's say you hit your absolute peak or as close to it as humanly possible.
It's like, okay, now what?
You know this.
There's still all the world out there, all the things that you still have to do.
So I just like that
it puts it in perspective for a lot of people, I think, or should,
because like you were saying, with,
you know, take the cheat day or take the rest day,
real life is is a huge marathon, right?
It's hopefully.
Yeah.
80 plus years of discipline.
Right. So
maybe for a year or two you have some some really intense,
you know, peaks that you're working towards.
But in reality, it's about keeping that consistency over literal decades.
So yeah, and I think you have to be realistic to write because the realistic
your expectations and what realistically happens
to get between that is misery, right?
And so yeah, like you said, you have to have
reasonable plans and goals
and like for me, man, I want to be Captain America physique, right?
I'm tall, I'm six four.
I could, I could do it, but it would take a lot of time.
And it's like, do I want to look like a superhero or do I want to use that?
A lot of chicken being a superhero for my kids, right?
And so
that's that's my choice.
I'd rather be a superhero for my kids than look like one, right?
And so, like, yes, I maintain my fitness to to be healthy and to have longevity.
But man, I'm not going out there trying to be like
Arnold and hitting the iron for 4 hours a day
that there be some grandiose expectation in my head, right?
Well, you actually kind of end up lowering your life expectancy.
Once you start getting up in that size,
your heart just can't handle pumping that much into that much mass.
So, yeah, again, it's
as you were saying, like, where do you go from there?
And that's the problem that all these lifters have is that
they just have to keep going up in the weight and the weight.
And, you know, there's been deaths, there's been serious injuries.
It's just like it's not worth it.
It's the same thing with when you're taking steroids,
It's sure you're going to get some gains and you're going to get, you know, big.
But then once you have that, what do you do from there?
Now you're dependent on this chemical and you know you're going to want to
up it again.
And then you're taking more and more. And it's just like
everything in moderation.
We're here to be fit, you know, not to not to die,
not to break a bone like it's has gone too far at the other end.
Right.
So, Keith, talk to me about obstacles.
Do you visualize with your clients and say, okay, it hasn't happened yet,
but let's say an injury occurs or let's say
you're you have another kid on the way, but it's not here yet.
How is that going to affect you?
Do you look at roadblocks and figure out how to handle them or what?
What's the process for that?
Yeah,
typically they they're
the ones who come up with the obstacles.
We try to go over what the major ones might be
if they do ever think of a previous injury or
if they were to hurt themselves, you know, what would you do in that situation?
But mainly most of the
obstacles are, you know, what are you facing in the moment?
We deal with most of those at the beginning
of the program typically run a three month program.
So towards the end of,
you know, when they're ready to graduate and send them off, that's when we kind of
do more talk of, you know, what could happen in the future.
Because my program is really based on
appreciative of all that mindset, but also the education of progression
regression of exercises so that they know how to move their body,
then they're going to know how to do things for the rest of their life.
And, you know, having
the plan to overcome the certain
obstacles, common obstacles that come up.
Yeah, it's it's essential for them to succeed long term on their own.
So what are the course?
What are the big ones? Oh, go ahead, Justin.
I was going to say so.
More or less.
You're kind of
not only creating habits that like a mindset,
so to speak, to kind of overcome anything that may come up or
that will help them to overcome the obstacle, so to speak.
Yeah, exactly.
So if they're,
you know, that they're planning that, you know,
a big work event is going to come up and they're going to need to
do a sprint for for a month,
how are they going to be able to manage within within that?
And, you know, it's not always as simple as an answer,
but it's just getting them thinking about that stuff so that, you know,
in the moment when things come up, oh, I have to do this sprint.
You know, you're just so flustered just thinking about that.
But if you've, you know, put some thought into it beforehand,
then you can come up with some strategies or you're more your subconscious
is more primed to be receptive for, for solutions in that moment.
Yeah, that makes sense.
Did you have a follow up question?
Yeah.
So top obstacles that you tend to get from your clients,
what are the big ones that they tend to find are going to happen?
And do you find the you're successful in overcoming them when they occur?
Yeah.
Biggest obstacles
is just again,
making sure that they
they're still going to be progressing
when they move in to,
you know say if it was a to lose £10,
they might have more that they need to lose. So
an obstacle usually is that they're not
that they're not ready to really
do what is required at that stage because
you know, if you weigh £300, you need to lose £15.
It's going to be a lot easier than somebody who's £200
trying to lose £10. So
explaining them to them that, you know, you're on your own,
you know how to exercise, you know, to progress progress.
But you're going to have to be doing, you know, this, this and that and
just getting out of that comfort zone.
Right.
And making sure that they're not going to fall back into bad patterns.
So just identifying, you know, why,
again, like all reverts back to
your beliefs.
Like why did you not want to exercise
making sure that those things don't come up again and
that they're successful.
That makes them feel nice.
Yeah.
Keith, I got a question for you about fatherhood.
What has what have you learned through the process of coaching
all these other dads that has made you a better dad process?
Yeah, So, you know,
lot people open up about their lives and their stresses
and they talk to me about their kids and the issues that they have and,
you know, talking to other parents definitely gives you perspective
on your own kids.
And, you know, sometimes when you don't have that, you think, gee,
your kids are the worst, but there's always the worst one.
And you just realize that, you know, your kids aren't as bad as you think.
And that, again, that's your mindset that you need to change their kids and
you just have to be patient.
And that's part of know.
Going to the gym and building
willpower is you get that willpower when they keep on saying no or they
they talk back and they, you know, you don't just react and yell like, what?
And again, I said I was becoming the homer Simpson.
I would be in that state where I was like having to yell all the time.
And I would sort of almost become like the go to.
And it's like now, like I'm very, very calm, very like,
you know, like I just have to give the the nasty look now. But,
you know, I'm not yelling, right?
So, yeah, that's a good dad like those. Impressive.
I was a little firm and silent. Yeah. Yeah.
You know what? To be the Homer Simpson. Why, you little?
Little.
Yeah. That's great, man. I
The perspective is so powerful, right?
I think we can all really, every dad who listens to this can relate to that.
Where, you know, your kid will have done something
maybe that morning and then you go out somewhere else and see like, Oh, okay.
All right. I need to I need to take it easy.
So that's always a good, healthy dose of
reality that we can we can apply.
Yeah. Justin, you got something, right? Yeah.
And so the lesson let's get real, real quick.
So there's always going to be some clients who aren't willing to participate
as much as they should
just because they don't surround themselves with good men in a tribe.
And they're not lions, so to speak.
So what do you do to
to hold those clients feet to the fire and to hold them accountable?
What are some of the habits or the things that you say
to them to kind of either motivate or to push them in the right direction?
So typically, I really only want to work with people who are ten out of ten
in terms of wanting to get this done and people who are action takers.
What I also do is I do have an app
that they use and there's sort of that
community aspect where you can see
this person and this PR and other people
can support them in their community
and you can share with other dads their experiences and,
you know, and then they become, I guess, lions,
as you said, because they're then part of a tribe.
Yeah.
If you're getting a client who,
you know, it's obviously there's something else is the issue.
Right.
And it's just I'm not a therapist,
so it's not it kind of goes above me, but I can be there to support them.
I can be there to listen
and you going can identify what the actual issue is.
Then they can sort of they can move forward and identify that.
Right. You know,
you're feeling
lousy because something else happened, your job or something.
It's not that.
Your exercise is down.
You just now associating your results.
You're starting to pile on.
You know, that's what the ego does.
Just piles more and more stuff on top of you
so that it feeds off of your energy.
And it's
so it's, you know, I'm able to say, hey, like, you know, are you sure this is you?
Because you told me you returned to ten.
This is your vision.
Remember your vision,
the one that you read every single day in the morning that motivates
you and gets you that radiating feeling in your gut
that makes you know that you're feeling alive.
You know the tingles, Like,
Remember that?
Yeah. No, that's. I love that because
it's it's so
hard to motivations garbage let's just be real.
It's it's the fire inside that really gets you going and that's not motivation.
So much as it is direction or internal will or willpower, so to speak.
And I think that it's a really smart tactic
because obviously there are people who you just can't help
because they don't want to help themselves.
Those are definitely not people that deserve your time and attention.
But there are some who need help, who need a push.
And I think humidity's a big thing, especially for men, because,
you know, if you put if you put a guy in, as you said, ego,
if you put a guy in front of other men and they're getting absolutely destroyed,
they're going to start pushing a little harder.
They're going to start working
harder.
And I hate to
say shame is not something you want to use unless absolutely necessary.
No, I don't mean I don't mean shaming someone, but
the unsaid collective shame that you have from like a team
or a unit want to let them down or whatever.
Right.
It's it's the unspoken shame
that should exist, which is a lost art in Western society.
Now, where, you know, especially with men, if you are called to live up
to the standard of whatever it is, whatever team you're on,
whatever tribe you're a part of, and you're not living up to it, don't
the other guys don't need to say a word, you know, and they know
and they know that you're the weak link and that that used to be a positive thing.
And then instead of crushing that guy like you're such a piece of garbage,
you come alongside him and be, Hey, man, what's the deal?
You know what's going on? Talk to me.
Yeah, but
that like to imply that today is like, I'm going to get canceled for saying this,
But it's the same thing with your fitness, right?
If you surround yourself with guys
who are pushing themselves and they have like, you know, like you,
Keith, have a very good holistic approach to being healthy across the board.
And they're pouring into you on a relatively daily basis.
You know, how are you ever going to feel?
You can't like you would have to make yourself fail
at that point because you're going to be drawn up to that level.
And it may take you a long time.
But yeah, so I mean,
ignoring tribe and isolating yourself
is guaranteeing that you will feel like one out of 100 people
will maybe find success, you know, solo, but probably less than that.
Yeah.
And what I was going to reiterate was, I'm not saying shame somebody.
I'm saying use their own personal shame to advance
them, you know, because like George said, when you have a community,
you should have guys who come and pick them up.
But and who you surround yourself with, those guys like it.
I know if I'm working out with Dustin and I'm about to fall
because Dustin is going to smoke me and everything,
he pretty much does, except for back workouts.
He's going to come and just
be like, Hey, dude, come on, let's keep going, keep going.
That's what you need.
And that's part of being in the tribe
is guys who believe in you and know what your limitations are,
and they push you beyond those because they're like, Hey,
you're better than this, bro. I know you're stronger, you know?
And yeah,
using their own personal internal shame because that's the thing about shame.
A lot of people won't talk about this, especially guys.
But we have our internal shame that you can kind of
turn the clock up on if you provide the right situation.
And once that hits, that kind of really just sets a guy on fire and they're like,
Oh man, I'm last place right now and I'm just kind of in it in a way.
It's not necessarily a shame.
It's more like appealing to their honor
that it's like a more positive way of saying like,
I mean, I've pushed myself through things like recently that go right thing I did.
There were literally moments, bro, like, I'm done.
I'm like, So I'm going to quit this thing.
But there's two soldiers who were there.
They knew I was an officer.
I was like, okay, now, out of sheer just pride and reputation, I'm one foot in
front of the other was like the only thing that kept me going, you know?
So that that that's kind of what I'm talking about.
Like with
I would have had to bear the shame of something that I didn't want to bear
and that was enough motivation in a very weak moment for me
mentally that kept me from quitting.
You know, that that's kind of the example I'm talking about, is because I
those two guys, in a way, became my little tribe
for this event because I knew that they would be like,
What a loser if I wouldn't have done it, you know, And I needed that.
So it's a good thing That's that's kind of
I don't want to beat that to the ground.
But, you know,
I don't know if Keith,
if you're able to, like, help your clients kind of find that,
you know, what's your strategies around that?
Yeah, no, it's it's a I definitely encourage
my clients to find workout buddies.
Most of what I do is online training.
So for them to find somebody in person
who they can do their workouts with, the friend, family, coworker
that creates that connection and that tribe.
Some people,
maybe a lot of people, most people respond to competition.
You go and some people don't.
And you know those people, they have to do what works for them.
Just getting their own fair competition can be a great thing.
Like now let's let's all do a challenge.
Let's all yes, we're going to do a 10,000 push ups this month.
You know, let's let's let's go do it.
And that's actually one of the things that I do
run is sort of like challenges
sort of going to be starting one soon where
you're going to actually be able to win some money doing the challenge.
So it's free to join you, complete it.
30 days you get entered into a draw to win some money.
So George is like free money. Free money.
One of the details around said challenge and
we'll talk after.
Nice. Yeah.
Get a W.
Keith I wanted to dig into your vision
that you have your clients reiterate every morning.
Is that a short mantra like Om or you know, is it like, is it five sentences?
Is it how long is it?
What what does that what does that look like?
So yeah, when, when we create the vision,
I, I ask them to, to
sit down in a quiet place to, to breathe,
to feel the gravity of your breath as it enters and exit.
Really ground yourself in the moment.
Be able to feel your toes, your fingers,
and then visualize what it is you want in your life.
And then I have them write it down.
So they holding on to that feeling, to writing it down.
They're being super specific,
you know, mine is a page.
So I wake up, the first thing I do, go to the bathroom with my page.
I'm on the toilet.
I read my, you know, my thing,
and then I'll go into the mirror, look at myself in the eyes.
I love you. I love you, I love you, I love you.
I love you, I love you, I love you.
And then I'll take those.
Those are not regular breaths.
They're. They're,
you know, box breathing type thing.
Yeah. Box breathing type things.
And then take a bunch of those and get myself energized and, you know, that
is the reason I love you.
And I'm going to get this vision and it's going to happen, you know,
because I'm worth it and you know it and just
feel it.
And there's been a bunch of times where I've been in public
and I've just sort of burst out in laughter because I could I got this
super clear glimpse of my vision just just in the blue.
I'm just like,
I know that that it's on its way.
I'm attracting it.
It's coming, it's happening and it's real.
Yeah, I can relate.
That's I do something similar.
I have like a creed I read every morning
and it's like a living document, right?
So as things in my life
either need more focus or less or whatever, you know, it adapts.
But yeah, I wake up, I wake up every day, read to myself,
and it reminds myself of the things that either that I need to hear
and it's like it's offense, right?
You're going into your day reminding yourself of who you are and what matters.
And so that way, when you know,
inevitably something's going to happen, you're not just
you don't have your guard up or whatever.
And I've found it to be extremely beneficial.
But I also like how you were saying
you go to the mirror and you tell yourself you love yourself.
I mean, that's positive self-talk.
You know, go to any like great sports trainer, coach.
They all make pro athletes do positive self-talk, like even the best of the best
need to pump themselves up like so of course we do in our day to day.
It's awesome.
Yeah, I'm excited to, to take this on and try it.
I think when you mentioned
taking yourself into a place where you're really
in a good meditative state, that that makes a lot of sense
because if I would just go right now, it is right some things down,
it wouldn't probably be as meaningful as if I really found the right moment.
And then to take that beautiful moment and then recreate it every day.
I'm excited to try this. I think this is going to be really cool.
So thank you for for sharing that. I agree, man.
I think I'm great at self-talk
in my own head, but not visually doing.
And I think there's something to be said about the visual aspect of that, you know?
But yeah, I kind of wanted to
lead into another question that that made me think of.
So yeah, we all have those days where you're just like, Screw it, man.
You don't feel like doing anything.
You just don't have the willpower or the mindset or whatever.
What do you usually do to correct course or do correct course?
What advice would you give
to dads on those kind of days to either right the ship or turn the ship
completely in a different direction and take a day off?
I mean, what would what do you see best for that?
Part of it is I guess I would like equate it to like a craving.
If you deal with like a craving
that comes to you and how it comes to you sort of different ways, Right.
Either comes to you as a thought, you think something, and then you either
become that thought or it comes as an emotion, you feel it,
and then it just sort of takes over you that way.
If you have the thought,
Oh, I got to work out
right, it's you can instantly, if you're, if you catch, you yourself have enough
thought, you can instantly change it and then rethink I get to work out.
And if that is able to change your mindset, like obviously if you've had,
if you worked, you know, 12 hours, you're just, you know, physically,
mentally exhausted, There's nothing that you can do
then there's nothing you can do.
But is that your every single day?
Is that your normal is that your baseline?
Because if that's the case, then something's going to have to change.
Right?
But if it's a one off where, you know,
it was a really, really hard day, then, you know, it's okay to take
take it off or do something late or, you know, just try to start.
Because maybe when you find that you started something
that that was just the issue. Right.
Just getting started.
And you actually, you know, all those thoughts of me being tired, me
not wanting to do this now, it's just all ego log.
And, you know, I'm actually enjoying this now.
Why was I thinking of not doing this?
You know, I just go for a walk, Just clear your head, see how you feel.
After that.
I couldn't agree more.
So there's two things that I do for myself personally,
and it's actually recently I face for my biggest fears, which is height.
And I went down a straight down water slide in both in the Bahamas
in front of my son and wife, who my wife was cheering me on,
but at the same time making fun of me
nine and a half storeys down, straight down.
Wow. I'm terrified of heights. My legs are shaking.
I'm up there, the wind's blowing hard.
I can feel the sway.
And I'm like, Oh, Lord, just protect me.
I've got this cross on.
And a gentleman stops.
His name is my club.
Never forget a dad.
And we were chatting at the bottom of the podcast
and he goes, Just be like, Jesus, take the first step.
I was like, Oh, oh.
Not only did he challenge me
like spiritually, but like mentally like, oh, so I did.
I took the first step. I felt my feet in the water.
I was like, This is going to be all right.
I trust in this. Let's just do it.
And when I cross my arms and the water hit me,
I sort of going, And there's nothing you can do at that point,
you know, you're going down. And
it kind of taught me something there, facing
my fear taught me that if you just step into what you need to do
and lean into it and just go after it and just like you said,
do the action without even thinking about it and do the action
with without allowing yourself to stop yourself.
That's that's the biggest thing.
But two is gratitude.
Now, we had the guest on previously, Cody Jefferson.
He talked really well.
He spoke really well about
how you can use, you know, your gratitude to
to further yourself, at least physically, because he was talking about a gentleman
who had approached him who's in a wheelchair.
I was like, Man, thank you for being fit.
Like, you have the opportunity to do that.
There's people who don't.
So like for me it's realizing, hey, I still can run.
I have the ability to lift weights,
I have the ability to do something with my life.
And then it's also being like, Hey, are you brave enough to take this step
or are you just going to sit back and be lazy path, you know?
So those are the two things that kind of use me for I use for myself.
And I thought that was really interesting what you said, because I think those
those are the things that we as men don't really think a lot about
and we need to think more of is just saying, Hey, just take that step.
Just do the action and don't even think about it.
Just make it natural.
And then once you do that, it becomes a habit
and it just goes from there and snowballs, you know?
Exactly. Yep.
Keith Do you get a lot of like haters, people talking trash on the Internet?
Yeah, Yeah.
The one that really stood out to me, which is, I don't know.
It's just I think it must have been a troll because
he claimed he was a personal trainer at 17 and he was
trying to make fun of me saying that I had the physique of a 17 year old.
I'm like, That's really not an insult, you know, like,
but he was trying to make it sound like an insult.
I'd rather, you know, people say like, Oh, you're
personal trainer, you're not big enough for like your personal trainer.
You know, you need to take steroids and all that stuff.
And it's like, well, if I want to be like, you know, a meat head or whatever.
And yeah, but it's that's not
what it's about.
So I've had.
Yeah, I've had some haters for sure.
Actually one of the YouTube videos that I posted was about wearing gloves.
So I wore gloves at the gym and, you know, in the gym culture, Oh, you know, men
really kind of go off and do I don't know if you can continue the podcast now.
I can. I'm sorry.
We're about to be your haters.
Hey, Tamara, quick.
So I don't think a lot of people realize this,
but Achilles was only 15 years old when he fought in the Trojan War.
I think. Think about that.
He was one of the deadliest guys back then.
Just all that out there. Yeah.
Sorry to be to throw you off.
You wear the gloves.
That is that is a common joke for those who don't really know that, that
it's like not manly to wear gloves in the gym,
you know, 2023.
You want to wear gloves? Wear gloves.
Who cares what anyone else thinks You're there to do you.
Right.
So I said, as long as you're doing your goals and accomplishing things,
I mean, I definitely use like straps on very heavy
deadlifts and things like that because the last thing I want to do is
have my grip, drop the bar, and now,
now you're having other problems, like your foot's not going to work anymore.
So yeah, there's definitely a line for that.
But I also curious if you get
Yeah, like really accusation all type of hate like,
you know, how dare you assume that it's not okay to have a dad bod
or any of that kind of like mentality, you know, like it's like a mentality,
this thing like, you know, oh, so you're not body positive
because, you know, you're trying to like, help dads lose weight.
I'm just curious if that's been a thing or or not so much.
I haven't got it yet, but
I'm really I think I should be getting it
because if I do get that, then I think I'm doing the right thing.
I w yeah, right.
You spoke about
George, you spoke about some guy with a bunch of groceries, right?
And it was just like all this nasty stuff, right?
We are living in a society
where the right thing to do would be to tell them, Hey, look,
not shame him, not shame him,
but tell him, like, truthfully, like, look, dude, heart to heart.
You're on a course to kill yourself within the next 15 years.
20 years.
And if you don't, your quality of life is just not going to be there.
There are no obese fat people or sorry,
there are no obese elderly people like period, like that.
There are none like you If you need to change your life and I'm
sorry it's going to hurt your feelings, but your feelings are already hurt.
You're depressed.
There's something wrong inside of you and me telling you that
that hurts your feelings and gets you on a course of life and saves
your life and gives you a quality of life, then that's the right thing to do,
right? It's. It's.
It's given from a place of love because you're concerned about their future.
It's interesting you bring that up, too, because,
you know, go back to the early 1900s in America.
Theodore Roosevelt gave numerous speeches to
college graduates, high school graduates, and that was his message.
Exactly. To an almost every single one. You can look them up.
They're like, you know, I'll just record or whatever I was that men need to hold
other men accountable for when they're in public, not doing the right things
or not not being a citizen worthy you know. And
then if you do that today, you're going to get like
the cops called on you, you know, I mean, you're going to jail.
So it's just crazy how, you know, wanting to genuinely
help people is now seen as a fence, you know?
But I think you're right. I agree with you.
You got to double down on that and stand firm.
And that's how we change it, right?
Is when enough men and dads stand up and say, hey, this is
this is the standard we are setting for our families
and for what we want our culture to be.
So I'm glad you leaned into that, man.
That's good to hear. Yeah, I think. Believe in it.
Yeah. I mean, and you have to.
And if you believe in it, you need to stand strong in it.
And something I wanted to say about that is I think society
has accepted mediocrity, They've accepted acceptance.
They're like, Oh, you're okay if you're this or you're that.
No, like, that's not what you're meant to be.
And I think that's the problem, is now it's gotten so much that we've
accepted acceptance that they're starting to do what we call fit shaming.
We had a space about it with Van Gogh.
There's something called fit shaming now, like how can you be too fit that
that doesn't make any sense.
Like you to party upside down and thing and yeah,
I mean, we're in an upside down world by somebody who's £300 overweight.
Can be accepted, but somebody who's outrageously
fit and works way beyond their years is not like, how does that even compute?
I don't know.
That's just that's the point I wanted to make, is that our society
is accepting mediocrity and less and worse, honestly.
And that's a problem. And that's that's where it stems from.
People are afraid they're going to get canceled or or,
you know, not be as lucrative and something that they're pursuing.
And it's like, screw that man.
Who cares how successful we are if if we're doing the right thing, we're
standing up for what we know is right and that's what's right.
Treat your body like a temple.
Do the right things for yourself,
for your family, for your loved ones, and and be a man, Be a father,
be a brother, you know, whatever it needs to be, whatever your goal is.
But anyway, that's just something I wanted to get off my chest.
Well, I mean, the
thing is, it was that we're we're much more on the path that we need to be.
We're a weak society in general because of the delicacies
and the easiness that we have from technology and all those things.
So like you had your Greeks with the arete,
which was like a it was an ethical philosophy
and a lifestyle that you strive for excellence and virtue and everything.
Right?
And then the Latins, you know, they had men's sauna
and it was a corporate Sarno, which is like basically
you have to be both intellectually and physically smart.
And so my question for you, since we're talking about society, is
you had mentioned that you had done a lot of soul searching
and you seem like a very philosophical
guy, like a very deep, complex, analytical thinking person.
So to me, what do you do to exercise and keep your mind as sharp as your body?
Yeah, I
living in the
moment is, I think, the best way to,
you know, as best as you can can obviously stay in the moment.
But you, you staying there as long as you can
is the best way to train your mind to be able to disassociate
from your thoughts and realize that you aren't your thoughts,
you aren't your feelings, you are.
The awareness of them,
I think, is a huge way to be able to
train the mind, you know, as you give up stuff,
as you get out of your comfort zone, you're also training your mind.
We talked about facing your fears.
I also had fear of heights
and I took rock climbing and,
you know, every single time that I go rock climbing still,
the first one is is super scary.
And I'm presented
with thoughts, feelings that are very intense, that are very,
you know, concerning, but sort of just
able to
put space around them.
And through that act.
I think that strengthens my mind, strengthen my willpower.
And then just, you know, to do the acts that,
you know, face my fears, but then on the other side
to learn something new. So
to try to whatever that might be,
try to learn a new program, try to learn
a new language, try to try to just constantly
doing things that challenge you as individuals.
You are growing not just physically, but mentally and spiritually as well.
I love that. Great answer.
Thank you.
I was going to ask,
are your kids old enough to kind of start, you know, working out with dad
or not quite
well?
So the two year old is just kind of like a dumbbell at this point.
That is the workout.
That is the work of the seven year old. Right?
Front Delts worked real good, you know.
Lift Yeah, that's these and lots of squats and
and then the seven year old is just a heavier dumbbell.
But no, she's she's,
she's actually done some workouts with me
where we just sort of do some just bodyweight,
you know, push ups or mountain climbers and jumping jacks and that sort of stuff.
And it's good bonding time because, you know, we're doing something together.
She's not on a screen
and it's father daughter time.
It's special.
It's great, man. Yeah.
You know, I've kind of talked about it a little bit before,
but you're you're normalizing healthy habits, right?
So as she grows, as your kids grow, they'll just think that that's the norm.
And so they have a much higher
likelihood that they'll just embrace,
you know, exercise and healthy habits when they become adults.
And it won't be like this weird thing.
They'll just expect it
and resist like peer pressure against it, like fat shaming and stuff, you know?
But that's great.
Like, do they do they you don't watch that.
They challenge you to like in a race to the thing or whatever, you know,
all the time That's my daughter's favorite can be race to the mailbox.
Sure. You know, take off. Let's go.
She expressed interest in cross-country and then, I don't know,
she found out that it's at lunchtime, so now she doesn't want to do it. So.
But yeah, she's always challenging me to run.
She wants to run everywhere. And this in there,
we've taken up rollerblading together,
which has been really fun.
So she gets a kick
I'll do the voice for and she's always telling me, Do the voice, do the voice.
So I pretend like an Olympic announcer.
I'd be like, Oh, it's a little McNab.
And she's going up for Team Canada and she's in number one place.
Is she going to be able to maintain?
And I'm just holding her as we're going around in circles.
It's either
do it can do the voice do regardless.
And you know and for me to do the voice while rollerblading with her
and it's that's a lot of energy coming out of me right
And it's not something that I'd be able to do a year ago like no way. But
yeah, no, it's it's just
I'm just such a better person and a better dad.
I don't have a partner at the moment, but I know if I did,
I would be a much better partner as well.
That's great, man.
Here, I want to
for those who are going to watch on on the YouTube.
Oh, wrong on here.
I want I want to show your transformation.
So on the left there,
you know, pretty dad bod, pretty fantastic right there
Kind of what you'd expect a 30 something dad to look like.
Right.
But on the right here thank man goals know
how long between these pictures
so she's I think three in the picture
so that's four year difference but
I was pretty much looking like that if not worse
probably like
ten months before the picture on the right. Wow.
That's a pretty rapid transformation, man.
That's awesome.
Thanks.
It's like a 17 year old there, man.
Yeah, I heard.
Weird you youth.
I mean, I would almost take that as a compliment, right?
Yeah.
I mean, I was wrestling and I was like, 3% body fat, you know, It's like,
I'll never that shredded again in my life, you know, like,
I think they go back to the glory days, you know?
Esthetically, you were probably some of the best I've ever looked in my life.
So someone accused me of looking like that.
I'm like, okay, great. Thank you.
Right then.
That's great.
So there's one more thing I know we're going to be wrapping up here soon,
but I've seen a lot on your Instagram, like a lot of hilarious dad jokes.
So do you have like a favorite dad
joke punchline that you want to give the audience?
Oh, I wasn't prepared.
I guess tomorrow
tomorrow's joke was going to be
on sneak preview on the
Yeah. Nice.
Started here first fellas heard it here first and it was
this will get edited and published after but that's okay.
So why did the farmer
why did the farmer have to leave the gym? Why?
Because he was killing his calves.
Ha ha.
I like it.
Does that ask you about the other one?
Yeah.
Yeah. The prisoners and the. Oh, yeah.
That was today, right? That was a good one.
Whoo hoo!
So you know why the professional,
the athlete flipped more than the prisoners, right?
Because the.
Because the pros outweigh the cons
for Bravo.
Well done. Yes.
Dad took four days to quality dad jokes in one episode for you all listeners.
So you're welcome. That's right.
We went on the dad joke shorts in a while.
That was courtesy of the paper guy. Oh, wow.
Yeah. Yeah. We've been a little we've been a little too serious recently.
I want to bring back some bad jokes on our channel, but absolutely,
the universal the universal bad joke
just said, I think you have the.
Yeah, I was going to say there's actually there's a question we ask every dad
and it kind of varies a little bit depending on the person. But
what is if you close your mind
or your eyes and just think in your mind what either core memory or
I guess just event or something with your kids
that you remember, What's that first thing that you think about?
Like what?
What really comes to mind as far as like a story or like the coolest thing
you've experienced to the kids is something you're always going to cherish.
Yeah, I just I think one of the ones
would be taking my daughter rock climbing and
seeing her get to the top of the wall, even at seven
was just
one of the things I'm not going to can ever forget,
because I remember all the other times she'd get like, halfway.
She gets scared.
Oh, Daddy, Daddy, don't you do.
And then, you know, she jumped down and then just just
I can just still remember how much joy and how proud of herself
she was when she got at the top and how proud I was a four, too.
So I'll never forget that.
What a victory. That's great.
I love it, man.
And I've got a I've got a little dad's here, so I used to be addicted to so.
But now I'm clean.
Na boo. But.
Oh I will.
I'll have to insert the that did it to that one audio segment.
All right
Keith.
Where's the best place for people to learn more about you
and to get engaged with you if they're interested in your coaching.
Yeah.
So you can find me on my website.
The the trainer guides.
I am on YouTube at the trainer guy.
I'm on Instagram, the real trainer Guy TikTok,
the real trainer guy in Facebook Trainer Guy.
So you can reach out to me at any of those places.
I do have a few more spots open and anybody who's listening to this,
you just use the code that's listed below
and we'll get 10% off one of my personal training packages.
All right, How about that?
That's awesome.
Keith, any final words of wisdom for the dads out there that you'd like to share?
You guys can do it.
You guys are worth it.
You know, it's so important not just for yourself, for your family.
Just think about
all the reasons why
you should be taking care of yourself versus
you. Really? No reason why you should.
So here you go.
All right, Keith, It's been a real pleasure, man.
Thank you for coming on and sharing your story and
giving us some great advice, especially when it comes
to the kind of mental state to focus on our fitness.
So thank you for that.
I love your heart for helping others,
and I love your approach to helping dads be fit.
So once again, it's the real trainer guy or the trainer guy
on basically every platform.
Check him out and we will see you on the next one.
Let's get climbing, Dads. Thanks. Watching.
Thanks for tuning
into this episode of the present Father's podcast.
Make sure that you subscribe to our YouTube channel
and follow us on Spotify to catch all of our amazing episodes.
We will see you in the next one.