segment really talking about fitness nutrition and philosophies behind maybe some narrow science so we're going to investigate it all i think that there is not a person out there that's not interested in this right so tell me a little bit about how you got into this line of work because you're running the whole show you have so well when basically when i i grew up as an athlete i was six foot one so long i'm going to be pushed into sports in in college i ended up taking some classes and i really liked the biomechanics of the that i mean the physiology and how our body actually works and understanding it because i could apply it to what i'm doing yeah so having the education behind it made it a lot easier and then i started in north carolina as a week me entrance specialist for kids and then i wanted to move closer back up here to my family where i was originally from so i acquired a health quest and created a position there just went from there yeah that's awesome because of personally i've been involved in health class for fifteen years or twelve years something like that but it's really it's really fabulous because it just covers the gamut like it when i said it's one of the permian or health clubs i mean it's really it's enormous it offers you know so much everything for everybody right  it's pretty fantastic and since you took over as director of fitness i mean just seems like the programs you've been expanded we have our trainers have been elevated they are i mean i have the best trainers there they have four y kind of always talking about you know nutrition so we've had conversations about like women's health right because i think for women when you get into your forty's and fifty's like everything changes you the world as you know it does not exist and i think i used to be able to go to a couple spin classes in cut out a couple things and drop five pounds and weak and it does not happen that way anymore so tell me  tell me a little bit about like the wow program that you have for women and then also let's talk a little bit about what women who are kind of in that space need to consider ok so while program is called women are weights and basically what we do is teach women how to work out with weights and doing everything but courteous easier you can just going to sheen and still a bit easier so weight's is a little intimidating so we how to and you also want to everyone's different so someone might be stronger in one one play very someone might be stronger another so even though there's some competition it they all work together and they all drive together yeah the importance of it is obviously you know we want to increase o muscle every decade past thirty we start was in the percent if we don't work it so you know when it's a muscle or muscle pulls on our bones that makes our bones stronger so when we get older then we'll have stronger bones yeah and we won't be like this right good posture so we work on a little bit of everything when you build muscle the muscle gets bigger and it hides more of the fat if that makes it he said yeah it does so if you build muscle even though you didn't lose any fat sometimes it looks like you did because it hides it well yeah i know of course you're explaining to me the other component of that so differences like originally i was doing too much not too much cardio but i wasn't doing enough weight training and as you were explaining right the cardio when you're doing that that's great you're burning those calories then by talk about them so the difference when you're burning calories so if i'm looking at trying to do weight loss or we it's it's all about calories in calories out so if i know what i'm eating and i know what i need it to burn i have to do that if i'm doing cardio i have to do that every single day where is if you build muscle your muscle no depends on your on the person so what your time in management is if you only have ten minutes three times a day then do that you can you can get your heart rate up enough in ten minutes three times a day if you have sixty minutes perfect even better depends on what you what you want to focus on so there is this thing called fit principle its frequency intensity time and type so frequency how frequent do you want to come to the gym so you're organizing yourself intensity you know if i did sixty minutes nice and slow or if i did thirty minutes really really fast pretty much the same equivalent time and type of type i'm going to be on the elliptical the treadmill i'm going to be lifting weights so you organize yourself by that  if you come in and you meet you can meet with a trainer and then they can basically you know join your course even if you're only going to the gym maybe twice a week because that's all you can do they can also kind of help you think through what else or if you're coming twice a week we're always going to say strength training right because it's easy to go out for a walk or bike or getting worse i mean i could send the couch watching t v and maybe get up and in between do some jumping jacks  but i can't really lift weights at home so do what you can at the gym and then find other things when you're not at the gym right right right yeah i mean i think that so yes we were talking about last time we had this conversation is is just really the fact that everybody is different and i think you're not going to know what works best for you until you try it didn't work with somebody the best the best workout is one that some will do yeah so you have to be happy with it right if it's like pulling teeth every day even don't do it and something else right well which kind of brings me to a good point because i did want to talk about from the health care quest perspective like all the things that are offered because i think it's pretty fabulous and actually so i've been a couple months i am admitting that but there are so many classes right and now there's the new everything we do revolves around their core and there is there's some stigma behind any type of workout but i think it's a bad rap sometimes they don't think that they need it which is it's actually really hard  foundational movements everything starts from the core so if if your core is tight or if it's weak all that progress is throughout the rest of the workout or throughout your day you're just sitting  just like the plot is class which i think most people probably you know a lot of women have experienced but the plot is all the machines and everything that is very different it is different and it's it's nice because how for us all the members get a free demo because we know how important is and we want people to at least get over the barrier of fear yeah try it yeah right exactly exactly so so what else there's a lot of other we have a lot of mills programs so we have been missing spin room that actually has a video on the wall that you can follow trails and get your heart rate up so the structure is trying to get you it yeah it's really it's really pretty amazing we even started a kids gym so the kids get a workout in our in our functional training room as well as the priest feed school so they split between the two and that's complimentary in our i think because we want to teach them form it's really important that they understand that this is how you're going to live from here on out so understand your body it's really important for them right my gosh that's great yeah i didn't even realize that we just started that the kids yeah so this is the place we would get members saying well we try this really ok let's try it we're very open minded to everything we're not corporate we're family owned so we have a little bit of leeway and trying new things and being the game changers you know that's awesome i mean even so you know i was thinking about this kid's you been rowing for years and you know that's just amazing even when you're training and you incorporate that which is so cool because we haven't really had that before do we get involved in things like the dragon races in those types of the dragon boat i wish we did is we started we had a little bit of haven't done anything really competitive out side he took a couple of my clients so chary getting in the boat but it's a lot of technique so think about changing it from the get on the boat first right and then you have to yeah it really is really is so so i want to get to get into nutrition and i want to get into like techniques and stuff about working out but like what are you seeing we were talking about this earlier kind of from a trend perspective of you know where we're this is all going because i'm sure again health quest being so big you know there's like of you and you what's next so what we're actually tryin with within at least my department but which extends out of the entire club is a little bit more understanding of your body so and if i'm working with a client it would be nice to understand a little bit of everything so i'm good with muscles and i can understand structural and me but i can't fix you right you know so chiropractor if you go to a coverage because your hips are off opening our communication between all professionals is our next step so are our trainers we actually ha trainer just the other day called the guys chiropractor for synopsis of what they're working on so then that way when we're not inhibiting and we're also helping so they're planned and brings everything it doesn't make the quiet rely on telling us right what to do yeah sometimes they just well maybe they don't know me too i mean if i'm being treated by someone doesn't mean that i can in a clinical fashion explain to you what i'm really being treated for and if you're going over here for your foot you're going to be here for your back and going to be here for you know any type of german let's bring it all together and so i think we have a little bit of knowledge and and  everything that we can kind of help that piece manage right and that's our next our next step so we want to holistic approach to health not just silting muscles and getting stronger right a right because that's really right i mean when we think about it it's like from a preventive perspective right what are what are we dealing with and what are we doing to kind of care for all the parts and all the pieces  earlier and acupuncture i mean do they do breaky you know they go into you know we have a whole hundred in medical center is part of they have a little area inside our club and they do that stuff they do a little bit of nutrition counseling acupuncture but yeah because they acupuncture to you i mean i've had people like ask about that in the past and we had a while back on when the shows you know somebody who does acupuncture and i mean that that's just so interesting because   that foot went to acupuncture once a week and now his balance re seventy two years old and his balance is just did a whole one eighty three sixty or so but he you know has better balance because of the foot and because of going to acupuncture and working on it i see i just don't even think that we've explored all the opportunities with all of that you know i mean the same thing was reiki i mean obviously that gets into a different level of energy work very but if you if you believe that i had a absolutely amazing reiki treatment where i had this pain in my back and i wasn't really sure if it was like an internal thing like it felt like it was in the middle my back but like inside didn't feel like a muscle thing and i was like really just struggling with it and i was like well i'm just not going to go to my regular doctor ability have a pain in my back because i couldn't  articulated very and i went to reiki and actually i had been struggling with a particular relationship in my life and she was bizarre experience actually because she honed in directly on that she was a oh yeah there's something definitely here but i really feel like this is emotional something you're hanging on to you know something that you just are not working through and and she hit the nail on the head and i worked through that just stress right which is the release yeah yeah and that's exactly that's exactly what it is of just hanging on to something and in you know i mean i've been actually getting involved i went to a full day retreat yesterday more mindfulness meditation and really getting into that from a neuro science perspective thinking about how you bring your your brain back right because we're all over the place all the time and i our minds and have the ability to especially in stressful situations kind of be present and bring your your focus back it's really you know it's amazing when you think about all of you who easiness thank you ling with you're back to energy energy work is one thing and i am a total believer in in the energy work in i think sure if you spend more time with that you can trace it back to specific laws and you know science based evidence based but we things like when you when you get into the meditation and mindfulness and really thinking about how our brain works and how  chaotic we all are it's science based you know and that's that's really cool because they've proven that people have changed their brain right and center ver doing so many things for other people that there you know they really talk about and i think this is true for every one of us and i think it's specifically true for women who really spend a lot of our time caregiving and really just kind of caring for everyone else around us is is  that ability to bring it to bring it back to yourself and some of that kindness and compassion and forgiveness that we could have for our self which you know you don't usually practice i think gross or like a new concept really i could be nice to but it does it changes everything changes everything well stickley you know when we're taking a look at the whole picture we have to consider all of it  so so i think you know in thinking about nutrition and really how each one of us can kind of care for some of this  on our own talk about how we talking about the food talking about kind of that nutritional equation right so it's all it's a little tricky because basically when you look at it everyone just rotates about twenty foods through their diet anyway so if you understand those it's a lot easier instead of counting calories concert because that's again you're getting into your head no you're overwhelmed of another thing so making it  easy as possible if you're hungry your body telling you that your your hunger you need to eat just like thirsty when you're thirsty you need to drink very truly actually probably right so it's understanding how much muscle mass you have versus how much energy you are extending throughout the day so if you're just kind of sedentary you're sitting around you're not working out you might not need as much but if you are active the newly more and there's a lot of people that actually under eat right and when you're under it slows down your hormones did we did the math and i had them all take their embodies which tells us how much lean body mass you have and our goal is between thirty and forty five forty five is optimal as this is just a number we need to all the math but for if i was optimal between thirty and forty five you can still the low twenty's low to mid twenty's i just had a client this morning that her she was a twenty three so is it she's running around with two kids running or you know she's she's never sitting down and she says twenty three you're not feeling your body enough but so weight so it so what's twenty what's that number so thirty to forty five is is the optimal range so what we do we take your calorie intake or up because i know we're in our next hour we're going to talk about those five points you so basically what it is you are doing while you exercise and so you take this whole equation you do the math it's page this long but it's what you get that number that final result usually it's around twenty three to twenty nine  what we've been seeing with all records and now are these people that are looking to lose weight yes so there are already about how the mind boggling part they're under eating and they're good they're not going to lose weight they're actually goes muscle you're going to retain the factors that's what your body wants think so so that's the in central thing so when you lose we what you're supposed to do is eat enough but still have a core deficit so five hundred calories a day equals one pound so if you  one pound per week if you add it up and if you want to lose weight what you're supposed to do is lose a little bit and then hit that set point let your body adjust so it so you lose weight for six weeks adjust for a couple weeks lose weight for six weeks just so that we don't have this huge rebound effect like on the biggest loser have you seen as all the weight and then as soon as they're done they have this large rebound effect because their bodies are actually not acclimated to to the new if you see this plateau let it happen just enjoy it embrace it and be like i'm happy right here my body's happier here and then let's again i want to talk about that more in the next show because i really want to focus on the pieces and you have those five points that we were talking about earlier that i want to explore more but just talk a little bit more as we close the show about the in body embodies machine is that it's cool it's amazing so wait it's just a number you can look at someone and you can pretty much look at their body type but you don't know what's going on inside so how much muscle water fats if your balance left to right so i can see when this morning who carries her kids on the left side she's right handed but her left side was much stronger so we can work during through your body and the more water you have which muscle pulls a lot of water more water you have the higher lean body mass and so it actually tracks how much water you have to so during different times if you're dehydrated it's going to look like you have more  fat mass versus lean body mass so we want to make sure that we're always staying hydrated but it's an amazing piece of science that helps us kind of navigate where we need to go with our current yeah yeah cause it's not just