Host Chad Mueller sits down with highly requested guest Chris Dienesch to gain valuable insight into his transformation to living the fit life.
Like many of us, Chris grew up playing sports and lived for the competition. But as his career started demanding most of his time, travel, drinking and smoking became regular habits over sports or any sort of exercise.
From 256lbs to LP's Biggest Transformation in 2020, Chad digs into just what triggered this lifestyle change and we begin to understand the key contributing factors that lead to Chris' success. After 4 years of hard work, highs and lows, ups and downs, we understand that significant change takes time.
Tune in to check out how this VP, Husband and Father of 2 manages to "do it all".
Chad [0:24 - 0:30]
Welcome to the living that fit like podcast. Episode 22. I'm joined by Adam today. How's it going?
Adam [0:30 - 0:40]
I'm good. I'm good, super pumped about today's podcast, excited to learn the secrets to success behind this man's transformation.
Chad [0:41 - 0:50]
Yes, yes, yes. We have a highly requested guest on today's pod. Please welcome chris danish. What's up chris did I say the name? Right
Chris [0:50 - 0:56]
you did. Thank you very much guys. I'm honored to be here. Uh Thanks for inviting me.
Chad [0:57 - 1:09]
Yeah, no problem. We've talked to a few people in the past almost like past like nine or 10 months and everyone kind of mentions your name to come on the show and share your story. So I think this will be a well visited. well listened to episode.
Chris [1:10 - 1:12]
Chad [1:13 - 1:19]
How's it uh how you guys been doing? You guys been doing good lockdown, What you've been doing to keep busy these days?
Chris [1:21 - 1:49]
Oh good. Yeah, absolutely. Uh we're doing well challenging times for everybody, we know that. Um but uh keeping busy outside of the gym, heavy into endurance season right now and then obviously my my kiddos at home and all their virtual schooling and virtual activities and gymnastics, dance, all that good stuff. It keeps us hopping full days. Still
Chad [1:49 - 1:57]
sounds like it sounds like it life slows down, but it speeds up sort of in different ways,
Chris [1:58 - 2:02]
it was just keep a good pace, you know, it's all home home centric now. Yeah, yeah,
Chad [2:02 - 2:07]
like today last podcast I was in my laundry room and now today I'm in my daughter's room.
Adam [2:07 - 2:10]
Yeah, it looks like a beautiful pink background.
Chad [2:10 - 3:48]
Yeah, so always, you know, I don't, the podcast studio is still being worked on. Mhm. Um Cool. So yeah, super excited about today's uh conversation. Um it's sort of as the name sort of suggest for uh sort of living the fit life, right? Um and if you any any of you are sort of new listeners or this is sort of the first time hearing that phrase, um you know, we often talk about like we are a bunch of individuals that sort of just uh work out to look better or looking for the quick fix or the Band Aid approach to fitness. You know, living the fit life is sort of about changing your lifestyle and making a lifestyle um you know, we'd off the top of fitness recovery, nutrition, so how do you conquer your day and all the things around it? And chris is uh is really a true example of how he has transformed his life for the better. Um And so today we're gonna be talking about chris is sort of not only chris's physical transformation but it's lifestyle transformation for you and the people that surround you. Um So yeah, so super excited to get into your story. Um It's been an awesome success story to see. Um And so yeah so so we're excited to dive into that. So like maybe get us started by maybe give us an idea of sort of uh give us an idea of the background of like you know like I don't, let's say like a few years ago, what led you down, like what were you doing that sort of led you down a path that was probably not something that you would call now optimal. Um You know what sort of started you back then, like what were you doing, what was your background like maybe kick us off there? Give us some context.
Chris [3:48 - 8:07]
Alright, definitely. So um um as a young uh young kid, you know, growing up I played all kinds of sports, um pretty much everything that I could, you know, I played hockey, basketball, volleyball, soccer, I ran cross country, I uh I was into track and field, high jump was one of my specialties back in the day. Um Golf, squash. And um so growing up, I was always one to, you know, play organized sports, uh you know, minor sports or sports with my friends after school, and I was never really want to, you know, put in any time in the gym or like training, my my love of sport was driven by basically the competition, right? And um I guess when those competitive sports started to taper off after high school, I changed my focus to, you know, building my career. Um I always worked from a very young age, I was 15 when I got my first job and uh, and I worked, you know, close to full time hours from basically then on. So I was, I was always a hard worker. Um and then uh, after after basically those uh sports ended, I, you know, changed my focus to uh, to business. And uh, I was working at valley blades at the time. Um, and I, you know, sought the challenge of managing and growing valley blades and that was basically where I dedicated my time and energy. So post high school, post secondary education at contest or college, um, I worked full time at valley blades during that whole post secondary education and that, um, kind of kept my competitive juices flowing and it challenged me in new ways. Um, and at the same time it, you know, consumed all of my time. Um, and in my mind, you know, I didn't, I wasn't even really like thinking about fitness, those kind of sports had ended and, and so you know, I didn't, even if I did think about fitness at that time, you know, in my mind, I thought I didn't have time for it. I was so devoted to, you know, building this business um during this, you know, kind of same period was when my wife Erin and I started dating and uh, we basically maintained a long distance relationship um because she was completing her doctor to pharmacy in boston. So along with working, you know, crazy hours, I would take off on a, on a friday night or friday afternoon, I drive, you know, eight hours, 8.5 hours straight to boston, spend the weekend with Aaron and leave sunday night, uh, sunday evening and and be home kind of midnight one in the morning. You had to sleep and go into the office on monday morning. So that was, it was definitely crazy times and there were just so many uh, you know, constraints on my time or my time was like so booked that uh, fitness really wasn't of mind. Um, and then, you know, uh, we got married, my wife Erin, I got married in 2008. Um, our first daughter was born in 2013, Emerson, second daughter, Lexi in 2015. And uh, you know, life is crazy. Uh my business is booming and time is still scarce and you know, all these challenges and stresses and the travel and you know, all the entertaining meals out um entertaining clients, uh you know drinking and I was smoking cigarettes at that time as well and all these things kind of led to those bad habits and uh I guess I you know, I noticed my my weight increasing and some of these bad habits but I was also um you know full on and like going full out. So um I never really stopped to take stock of uh of you know what how that was affecting I guess kind of my health or or that situation, so.
Chad [8:08 - 8:35]
Mhm. Yeah, I mean I think that's it's not a uncommon story, I mean I think for a lot of people, you know life eventually overloads us right, like it's sort of um you know we just keep tackling more things on right bigger life events and we kind of keep going and you kind of lose sort of the focus of uh, you know, maybe like, you know, your body is deteriorating or there's certain habits that you get and it's hard to change. It's hard to wake up from that sort of dizziness after a few years.
Chris [8:35 - 9:20]
Yeah, absolutely. Like when you're, when you're, when you're full on and you're just doing it, like that's your schedule. If you don't take that time to kind of take a step back and look at what you're doing, then you just keep plowing through and, and those changes happen so fast in, in those years. You know, um, I guess after high school or like during university, you know, you, you start to have more autonomy. You have your own money hopefully. And uh, and you know, the world's your oyster and you can basically, you know, that's your playground. You can do what you want. And uh yeah, I played for a lot of years and and uh you know my health I think paid the price until I kind of took stock of that and decided to make a change.
Chad [9:22 - 9:35]
Yeah, I mean uh so what what made you make that change? Like was it a specific moment that you noticed? Was it like, like what kind of,
Adam [9:35 - 9:36]
you know, what what was that
Chad [9:36 - 9:40]
what happened to kind of get you to be like, oh, I need to sort of switch something up. Right.
Chris [9:41 - 10:35]
Yeah. So um I think the, you know, one of the defining moments for me was was really like uh with my, with my Children wanting as they were growing up, like getting older. Um I'll kind of put a date to this, this is kind of spring 2017 april 2017. This was when I first uh decided to join LP and um that decision was was you know kind of guided by Aaron a little bit my wife, she had joined about six months previous to that and I was hearing all of her great stories you know about the community and about the people and she was loving the fitness, she hadn't been one to kind of like being a gym either prior to that so uh that was interesting and um
Chad [10:35 - 10:38]
so erin got you to the gym then so Aaron kinda
Chris [10:38 - 13:22]
yeah erin got me to the gym and you know I approached that kind of with that you know I wanted to as my kids were growing up and wanted to do some stuff like you know learning to ride bikes and being outside and jumping on trampolines and doing all that sort of stuff. They were getting into gymnastics, I wanted to be able to, you know, be up for anything and be able to to, you know, have the energy to keep up with them. So. Uh huh. Yeah, I started uh LP kind of I guess kind of half asked and uh with on on errands advice and uh so I started that in April 2017 and um I was, you know, I still kind of considered myself an athlete. Um I well I did consider myself an athlete. I didn't, you know, I guess I wasn't aware of my my size or anything like that, but a few triggers that come to mind, kind of like funny stories are we do uh myself and a bunch of my friends do a medication every year up at a cottage at the french river and uh our friends come from kind of all over Canada now back for this, you know, specific weekend And this would have been prior to 2017, but just kind of sheds color on, on my mindset at that time. But you know, one of my buddies that uh was a lifeguard, his whole whole life challenged me to, you know, uh swim across the river. So sure I can do anything. I'm a legend in my own mind. So I jump in, you know, as like as my buddy blazes, challenging me on the dock, My, you know, best friend and business partner brad is uh starts on tying the boat because, you know, he knows he's going to have to come and rescue. So honestly, like sure enough, I jump in with blaze and blaze is off and I'm like halfway across the river and I'm like, ready to, ready to go belly up. So brad had had good insight there to uh to get the boat and hold me out of the water. But yeah I still you know walking into L. P. I still had that same kind of mindset that I was an athlete. I still had like skills at all these sports and I could you know get by. But it was you know really a rude awakening for me when I walked in there because that was like a really a reality check. I was out of breath, you know sore, I couldn't finish a workout. Um It was a huge you know mind blowing ego blow uh there and
Chad [13:22 - 13:24]
That was 2017, right? So that
Chris [13:24 - 13:25]
Would've been the 2017,
Chad [13:25 - 13:26]
that's still the new jim right out.
Chris [13:26 - 13:30]
That was the old jim jim. That was the old gym chris
Adam [13:30 - 13:53]
like how did you handle the the eagle thing? Because I know that's like a huge challenge for a lot of our our new members who come in the same as you. Like, you know, former athletes successful, you know, as as kids and even like, you know, into their their teenage years and whatever it is, but like how do you overcome that blow to the ego?
Chris [13:54 - 15:53]
So I don't really know how to answer that. So I didn't really, so I didn't really to answer that. I didn't really overcome that, I would say until you know, the following year when I really uh like made a plan and uh kind of to attack it. So in uh I I did join the, so I joined LP in in april 2017 and I kept that going uh for basically that year and um and I don't, you know, quite honestly, I can't tell you how many times I went back then, but it was, I think the goal was kind of a couple times a week and you know, I was really, I was sore um I was still, you know, my my passion or my number one like sport focused back then was golf, uh it still is my passion today, but you know, I was, this was april and I was starting in the gym and I was super sore, always sore, and uh went through golf season that year and I was always sore and I was, you know, I kind of attributed by poor golf play to, you know, not being able to swing the club properly because I was sore from the gym and so yeah, it didn't make me happy, so I got through, you know, kind of that golf season and um, then the next year I decided after that golf season that I was going to, you know, go to LP till kind of april, get my, you know, one year membership in, and then I was going to switch to passes and take the summer off LP and uh so that I could, you know, golf properly. So I did, I did, so that's basically what I did. So
Adam [15:53 - 16:25]
Chris starts in 2017, like end of April early May, he works out 40 times, May June July August and October November December until January, then he works out, so that's 40 times. He probably works out 40 times in six weeks. Now, I know you worked out in eight months, he worked out 40 times then from january till golf season, he works out, let's say another like 20 times, and then you switch to passes and then what happened,
Chris [16:27 - 21:13]
So, so I switched to passes and and this is, you know, also kind of a funny story and you know, speaks to the thrifty side of me, but I switched to passes, 50 passes for a year, And it was basically like my birthday April 26 dish of, of that of that year, in 2018. And so switch to passes because I'm going to take the summer off LP to golf properly. Okay. So, so I think I know that in kind of december was like a huge change for me, or that was like the big catalyst or the mindset change for me. And it was when my daughter Emerson, who would have been five years old at that time, uh kind of challenged me to uh, handstand competition in the basement. Uh, my daughter Emerson is like big into gymnastics, excelling at gymnastics. I'm uh, you know, £256 in december 2018 and you know, still not very healthy. I haven't been to the gym. Uh I've been, you know, I'm still smoking, I'm eating my meeting, you know, fast food every day still. And uh and yeah, so Emerson, we're in the basement just innocently one night and Emerson, you know, is learning to, you know, push up onto the wall and do handstands and hold that position. And then, and she's doing, you know, strict handstands, right hand stand push ups. So she challenged me to a competition and she makes me go first. So there I am in the basement, get up on the wall and I do one kipping handstand, push up, pretty proud of myself and then any proceeds to, you know, go keep our kick up onto the wall and she did nine strict. So in that, in that moment, like it's so innocent, but it's so, it was, you know so powerful for me because I always tell my girls that you can do anything and you know it was a real you know eye opener for me that I was like not even living up to that attitude, I wasn't able to even you know keep up with my five year old daughter and you know, I was telling them something but you can only tell kids so much like kids learn from doing you know actions speak louder than words and uh they learn from what they see their little sponges and so I really looked at myself um and I knew I had L. P. I knew I had Aaron as a support and I looked at that too uh to make a change and that was really the you know what what I put my heart into it Like 100%. So um that was that was December 2018 and then that's when I think, you know, I really put together a plan and that goal on like how I'm gonna conquer this um and how I'm going to like stay at the gym. So like in that you know that moment those next few days was when I really like took a step back and said hey you know we're gonna make a change and uh I committed to myself that you know we're gonna we're gonna go to the gym um four days a week um I'll circle back to the passes story, so at this point in january or like end of december um I'm looking I have like 40 passes left to use that expire and uh in april right and I'm doing the math with the days of the week and I'm like okay here we go, we're going four days a week we're gonna use up all these passes, this is the goal. So that's what that's what kind of started me in. And so I knew in my mind then that uh it was so important to um to kind of like have those goals and to build that routine and I still was struggling with the same you know, time constraints in my life the same, you know, chaos and craziness. And so um I kind of looked at my schedule and I said you know, the only time that nobody wants anything of me is first thing in the morning. And so hence that's why I gravitated to the five a.m. And six a.m. Classes. So that was just you know something I put my mind to I know in my mind that it takes you know two weeks to build a good habit and I just, you know, went for it and uh and wouldn't let myself give up. So
Chad [21:13 - 21:14]
Adam [21:14 - 21:36]
think it's so important to hear though, like, you know, with all the amazing success you've had in the past three years, the first year and a half were like quite the journey and learning experience and for all the members that are still in that first 18 months, you know, it's not
Chris [21:36 - 21:37]
supposed to be
Adam [21:37 - 21:44]
silky smooth and you're not supposed to have all the answers, like you're supposed to grinding right? Like
Chris [21:44 - 23:33]
yeah, it's an absolute, yeah, it's an absolute grind. Um there were definitely, you know, way more failures than successes in those uh those first, you know, a year and a half, but you know, you can find success in anything right? Like failure leads to success. You have to, you know, you have to do you have to experience and you have to like push yourself to to find out what you're capable of and um that was that's what the L. P. Community is all about, right. I mean that I think that's what when I when I show up to the gym or when I think back to those times, even today, like when I show up to the gym and at you know five in the morning and your body doesn't necessarily, my body doesn't necessarily feel like going, I'm like in my head still, you know, there's some days of the week, I walk in there, you know, especially Thursdays and Fridays where it's like oh yeah we're going to take it easy today danish, this is you know, this is going to be, this is just gonna be an easy one, you had a great week and then next thing you know, you got you know Mueller to stations over and I got Ian child's next to me and I got a D. J. You know chirping me or or pushing me to go harder and you get through that warm up and we all know it and then you start feeling great and you know that chasing that like kind of you know, natural high, that's that routine that uh like start to my day, it sets me up for success in like every other aspect of it in nutrition, in like recovering then later because I know I put a workout in in uh and just making good decisions all day. Yeah.
Chad [23:34 - 24:24]
Yeah. Yeah, I love uh I love hearing that because I think even myself like, I don't know much of your the story has said and I think a lot of people that know you now and seeing this transformation would easily forget like how hard because we glorify all the sexiness, right? Like the obvious stuff. So it's, it's really insightful to here, but not everyone joins the gym, You know, and right away gets into like a good routine and they hit five am running. Like it, it doesn't happen often, right? There's like always struggles internally and it's just like, you know, where did that person go for the past year as well? They'll be coming back and it's like the first year is such a uh difficult year to make such a drastic change. So it's really insightful hearing that you actually went through that funny, funny. But I think
Chris [24:24 - 24:47]
A lot of people, yeah, for sure. I mean I can tell you with like 100 honesty, I did not finish an LP workout until sometime in 2019, like like Rx like prescribed on the screen in the allotted amount of time guaranteed I showed up and I was trying every time. Absolutely. So
Chad [24:48 - 25:34]
yeah that makes a difference. For sure. Okay so we're now So 29 2019. Right? So um you sort of put a plan together um you know you wanted to hit the gym X. Amount of times per week you fit five a.m. To your schedule. Um What was like the first few months like like I mean that's the plan is one thing of course the complaint really set you up for success. Perfect. Um But like now now you have to rely on yourself for executing that right? Like you're still unhealthy, you have a plan but you still have to walk through the door. So like can you give us some insight into sort of what those first few months were like in 2019 and maybe Adam, I don't know if you have any uh interesting insights into how chris started,
Chris [25:34 - 26:45]
You know that, but I'd like to hear more about that. Too awesome. So um okay, so starting into 2019, um I ain't gonna say that's right around the time that ah one of my good friends Todd Kober joined the gym and uh Justin LaVoy I believe was there already and uh and so I know um like getting back into the gym that that new Year, I had this uh this plan in my head to ah like definitely go a minimum of three times a week. Um uh the I had carved out this time of first thing in the morning, so it was all about you know, setting your alarm and uh and getting up and like really those first few months, it was, It was forced, it was like 100 forced. It was like, it took everything I had to get out of bed to go in there. I was sore, like, so, so sore, you can't imagine. I like, they're
Adam [26:45 - 26:50]
barely walking, like, you just knew you had to get there right, You just
Chris [26:50 - 27:43]
knew you had, I knew I had to get there, I knew I had made, you know, back to the golf thing where I took the last summer off and then, you know, ended up in in december at, you know, my highest weight basically ever. Um I knew that wasn't the right thing, so that was, you know, basically took stock of that as, you know, a failure or, you know, failed scheduling, that that didn't work out. So part of this, you know, going back to the gym in, in january was I was going to go as hard as I can because I wanted to see if there was a point where I couldn't hurt, where I didn't hurt anymore, where I got through all that and where I could, you know play golf sustainably through the summer and not be sore and uh yeah, so that was it was just like sheer grit, perseverance. First you were
Adam [27:43 - 27:45]
a man on a mission at
Chris [27:45 - 29:31]
this point Yeah, until I'd say that you know, middle of february or March, the first two months were so hard, but then then it uh you know that routine was ingrained in me, I was used to waking up in the morning, I was now you know, even like a couple months in you know, Saturdays and Sundays when I didn't have to wake up with an alarm, I was still waking up at like you know, 5 36 in the morning, it was just, that was kind of my new new rhythm and then those, you know, that I think that that time and that routine for me was absolutely paramount in this hole, you know, kind of journey, because that kind of naturally and organically led to me, you know, having to focus on getting to sleep earlier and uh to get that like, proper amount of sleep, and then it forced me to, you know, focus more on bedtime routine and what what things I could do to get to sleep better and uh, you know, it forced me into recovery and like using those tools, you know, you got to remember back then, I was basically, you know, my second kick at it, walking in the gym the first time in, in january 2019, right after a hiatus, and I'm still like very green. I don't have the skills, you know, I see people using foam rollers and, and you know, doing different stretches and I didn't have any of that. I didn't have my like stretching routine, I didn't, you know, know what, what needed to be focused on because, you know, everything was sore. Uh but uh but yeah, that's uh
Adam [29:32 - 30:56]
truth be told that I didn't really know chris that well at this point, um I knew he had started at the gym, you know, a while back and he had been on and off when he started coming in the morning, I started seeing him more, so I started kind of get to know him better in terms of like, I see this guy walking in who is super competitive and wants to get better, but isn't like he's not there yet, right, He's still, you know, £50 heavier or more than he is today and he was trying to do everything but you know, he wasn't there, but this time he was coming to learn and I think you hear that out of the conversation right now is that he was coming into the gym so he could figure out What it took. Like, Hey, I got to, you know, see what the other members are doing. I got to ask questions right? I think you started working hard with our massage team at this point, Chris maybe not right away, but early on in the year, in this 2019 and all of the sudden his habits and routines, he was like looking for new ways to change things. So that was you know, kind of the beginning of our relationship where chris started having big goals and he wanted to like, hey adam like what do I need to do to get here? Like what plan do I need, how do I how do I do it? Right so that was
Chad [30:57 - 32:01]
I was gonna ask you adam like I think the other thing I'm hearing too is like it started with fitness right? I started with the finished aspect of it. Obviously waking up at five a.m. Um You know it's obviously requires you to change your lifestyle. Like you can't be staying until 11 o'clock at night to make a five and work out but like for you guys like you and Michelle and the rest of the L. P. T. Like how do you sort of help people take it one step at a time right? Because it can be overwhelming, overwhelming like like chris was saying like my whole body hurts you know stretching, fitness don't even talk about nutrition recovery yet, but like it can be like all of the things, this significant change takes time, right? Like as we know, it takes years, not just a few days. Like how do you guys sort of help sort of foster that sort of onboarding sort of speak to the state of like a, like this is fine, like this is all going to take time to finish is one aspect will get you to the next chapter. Like do you see that's pretty common with people sort of, you know, jumping in and trying to expect quick results versus just like just trust this trust process, work through the process.
Adam [32:01 - 33:59]
Yeah, I think chris is process is pretty natural. Um Usually it it's not quite as long as like a a ramp up period, but in terms of um wanting to get results faster and I'm going to get to the point um chris's mindset changed and when I saw his mindset change to actually like wanting to learn and wanting to get better, that's when I knew I could start helping him uh For us as a coach is um we need to see that mental shift of someone wanting to be at the gym versus having to be at the gym and when we start to see that mental shift then we know they're going to be receptive to us helping them and I could really see that shift you know even though it was five a.m. I saw the consistency, I saw chris getting there although he was dragging his ass in the door like everyone does at 4:50 a.m. On his way out. He was so excited to start his day. You know I started seeing him have a breakfast with him on his way out the door and I started seeing all these little things happening. But yeah, like I think, you know, our first step, when we start to see that mindset shift is show me that you can do this for two months, just the fitness. And then when you can just do the fitness for two months, then we'll talk about nutrition and when you can do the fitness and nutrition, then we'll talk about goals, right? So it's like layering on and then when we talk about goals, oh, you're training for a 10-K, just what you might get a little banged up now you're going to need recovery. So it's like that chain effect of, you know, you see the mindset shift now, show me your committed once you're committed, let's talk about the next steps. That's kind of the the consistency we have seen over the years. Big time.
Chris [34:02 - 35:26]
That's a cool story. I just wanna just going to add to that because it kind of tweaked in my mind that, you know, there was a time when my mindset changed and it was kind of, it was actually in october, I think it was october of 2018 when uh, when you guys were doing friday night lights, that was the first time that we, we came and we came as a family, like my, my wife and my two kids and we were, you know, watching those workouts, uh, friday night lights in LP with, you know, all the people, all the people around and cheering and all the competitors and you know, um, uh, you're going to laugh, but I remember thinking um, in that, in that moment, you know, adam, you know, it was so, so dominant and so, so fast and uh, all those, all those, all the movements and, and everything was so crisp. And I remember thinking like, who's, who's challenging this guy and you know, you'll, you'll laugh, no, you'll laugh because £256 but I'm like, I can, I'm gonna, I'm gonna go after this, I'm going to compete in the Open next year and I want to like, I'm going to push and challenge this guy. I said this to Eric and I'm sure she laughed inside her credit didn't laugh outside. Did I say it to you? There you go, 100
Adam [35:26 - 35:37]
percent. You always have been so open with me. That and I think that's so awesome. And it, you know, I think it fuels the competitive juices on both ends, right? And it's that you're,
Chris [35:37 - 36:33]
it does. And it, you know, it talks to, you know, meet my whole, you know, legend in my own mind story. But, but I I should I just, you know, to add color to that now being, you know, two years, three years down the road from that, 2.5 years down the road. You know, I feel like in my mind I do push adam like, and you know, I, I do because I'm getting better. So I think like the mindsets so important and you said that before to me too. You know, like you said, you know, you're having all these, all the l peers come in and crush their workouts. Like that's what pushes you, that's what, what motivates you and it motivates us all and so all the way through. Yeah. That was like, you know, that's a, what do we call that? Out of a stretch goal? But gold baby.
Chad [36:33 - 36:35]
I'm curious if you didn't notice me, you might have had
Chris [36:35 - 38:15]
a better chance. I know, I know, but so, so anyway, it's like, that was, that was, you know, a mindset change and that's like, it fueled the competitive juices. It made me want to get through uh those first few months. And then, um, I think what, what kept me at LP and what's like kind of a testament to LP is that, you know, I walked in there every day, those first few months of going hard at it and I see all my, you know, fellow L peers in those, those morning classes that are, you know, doing the same thing as me getting after it and they're in shape, their crushing me in these workouts. But in the back of my mind, you know, I, that's like my journey, my journey is to be able to get to the level of these other people and, and you know, compete, so to speak in in those classes, like be able to finish workouts and like, that's very much what it's like now, like, that's like I said before, when, you know the Thursdays and Fridays, when I walk into the gym and I'm like, not feeling it, I'm telling myself, oh yeah, we're going to take it easy today. You had a big training week, you did great. And then, you know, after you get through the dynamic warm up, you're like, ready to go, whether you're loading your bar, you're pushing, you're pushing for PRS or whether you're doing, you know, a circuit on the turf. You're pushing to beat the guy next to you, or at least I am. So, and uh, and having that community there and see their gains all the time. It keeps me going absolutely huge. Yeah, I agree,
Adam [38:16 - 38:41]
I agree. And I think you're you have you surrounded yourself with, you talked about, you know Kober and LaVoy and you've you've constantly done an amazing job of doing that and surrounding yourself with, you know, people that are pushing you and people that inspire you and I think that's you know, a big part of your success that that you know, and uh it's a good reminder for us how important that is.
Chris [38:41 - 38:42]
Adam [38:42 - 38:45]
yeah, I guess my like you go ahead,
Chad [38:45 - 38:46]
go down, my
Adam [38:46 - 39:25]
question for chris is like and the big question everyone thinks is so you you're now getting up at five AM or four AM, you're at the gym by 4 50 you're working out till six a.m. You're heading, you know, straight to work or home to help with the kids, whatever it is, is now is your career suffering because now you're tired or is your family life suffering because now, you know in the evenings you're exhausted, like what are you feeling in terms of energy levels? Because you know, I think that's going to be the first thing people think like what what did you start feeling at this point?
Chris [39:26 - 39:30]
Yeah. So so are we still talking those first few months kind of? I
Adam [39:30 - 39:49]
think so, yeah, I mean I I hope that's not a to like that's probably more of a generic question in general, but how are you managing those early mornings plus work, you know, running your business all day plus kids in the evening, like what's going on in terms of energy and attitude and yes,
Chris [39:49 - 41:55]
all of that, so I can't I can't really tell you exactly in that moment, but I know you know kind of the opposite of what you're, you're thinking happened, happened like I had more energy. I had um like especially those morning hours, like they just became like so paramount to me because of my routine and getting up and going to the gym. I was like fully awake and fully like ready to go and tackle my day when I, you know, showered at LP and and and left to go to work. So um I would, you know, I would go straight to to work at that time, I would say it was, you know, every other week my wife kind of works every other week, so every other week I would go straight from LP to to work and those hours in the morning were invaluable. I was, you know, thinking clear, I was extremely productive. Uh it just works so well for me because you know, I could be in the office at like 6 45 and I could work to you know nine o'clock without any interruptions and in that kind of like, you know, the first couple hours of my day I can get like basically what was, you know, half my day and previous because I didn't have any of the interruptions from, you know, any of my staff here or anything like that and I was I wish focused, like it just gave me so much focus, I came into the office and I tackled things right away instead of you know, whatever the routine was before, you know, you come in and put your lunch in the fridge and get a coffee and go talk to a few people and then, you know, an hour later you're looking at your first few emails and ready to go get another coffee, Right? So Yeah,
Adam [41:55 - 42:07]
well, and I think that's what I wanted to hear, but I think that's so important to hear is that it like that the energy, the endorphins, the what happens is so important.
Chris [42:07 - 42:37]
Yeah. And it was, it was totally opposite. What I thought would would happen and what would I even expected? Yeah, I was still, I was still sore, but, but I was like so clear minded and still focused and, and yeah, I just, you know, business didn't suffer business, you know, went better. I felt even more productive. I felt um, I felt, you know, just, just more sharp.
Chad [42:37 - 44:04]
I think, I think a lot of people think that right, they think people are crazy for work out so early. But um, a ton of people do a successful people do it because it does sort of unlock sort of magical powers of the body, right? Like we're sort of dormant a lot. So I think those things sort of unlocking additional sort of levels and obviously nutrition and recovery, like all these things unlocked, more potential right for you to kind of excel through the day without needing aides of caffeine in the afternoon of the type of things. Um So so yeah, so that's uh so yeah, so it sounds like from the finished perspective, you kind of got into a groove um as sort of 2019 sort of rolling on, like getting into the summertime, how did you sort of like and talking, going back to what adam is saying? You know, like you seem like you have the mindset seem like fitness was kind of rolling through, you kind of made it a part of your goal to kind of get there, seemed like you were kind of rolling through and then sort of layering on nutrition recovery. Like how did you find, like, when did you start making those changes outside of the gym? Right. We talk often about the one hour a day at the gym? LP is there, But when you leave the gym, some folks, you know, Don't have the same sort of mindset, right? Like it's it's fitness, but it's the whole sort of 360 picture that really makes a difference in your lifestyle, right? So what sort of, when did you start making differences outside the gym? And how did that start sort of affecting your transformation?
Chris [44:04 - 46:15]
Yeah. So I would say uh more or less in tandem with that, that uh kind of whole approach to fitness or that like schedule Of a fitness going into 19 with that, you know, I always fairly regularly even before that maintained, you know, having monthly massages. Uh And and then in terms of like the nutrition side of things that happened, um I think fairly early on in in those early morning workouts because I was um like a needed energy as I was, you know, getting better at the skills I guess, and and just like working harder and harder. I was like running out of energy during my workouts and I wasn't eating before I went to the gym because it was so early and my body, like I to be honest, I tried it a few times and it was like force feeding myself essentially and so I wasn't wasn't really eating anything before the workout and I'd make it kind of like halfway through and then feel, you know, not great, almost like I was bonking or lightheaded and so that like really like naturally and organically kind of led into me, you know, having to feel my body before the workout. So you know, I didn't have any like as much knowledge about, you know nutrition and macronutrients and everything that I have now, but you know, I went back to basics and you know, I'd have oatmeal before my workout every day and then that led to you know, some some other things like uh I started getting into the high performance sports mix to drink during my my workouts, I started getting into chia puddings and experimenting with smoothies. That was a huge thing for a lot of months because it was a way to get that fuel into my body while I was you know, driving to the gym at 4:35 AM, I want to
Chad [46:15 - 46:48]
understand more about because like So you're trying you're obviously you were 256 coming into it. Your goal is to lose weight and to be healthy, but and and transfer transitioning from sort of an unhealthy diet, right? You mentioned fast food and sort of convenient food into sort of more whole foods and probably more food possibly. Like, did you struggle a lot with X. I find that because you're technically eating more, or you might be eating more. Um But you're also, you know, did you struggle with sort of counteracting? I want to lose weight, but I still need to eat enough food.
Chris [46:48 - 49:57]
Yeah, so I didn't really struggle with that at first. Um And I honestly, like, I'd say to start, I didn't really like change my diet that much. I was still eating fast food a lot, I would say, even into 2019. Um uh like for lunches and stuff like that are still, you know, eating basically whatever I wanted and I was just focused on the like fitness side of things and the weight was coming off. Um But but yeah, I wasn't really uh like I was still, you know, going to Mcdonald's for lunch or like I'd leave the gym and get you know, uh egg mcmuffin on the way to the office in the morning, right? And uh um but I think you know what what made that change then was the fact that I needed that fuel in my body for the workout and then you know that timing changed. So then, you know, I couldn't, it didn't make sense to go to Mcdonald's after the workout for example, because you know, I feel before and I'm feeling good and then that that like mindset of like waking up and feeling the way I felt full of endorphins leaving the gym, it just you know, naturally made me not want to You know in tandem with the my zone belt which I had you know you can see the calories that I burned you know I burned you know 800-1200 calories in a workout back then and then you go to you know drive through and U. c 14:00 calories on a Big Mac and it's like wow that was I started to equate that to like an hour of work to eat you know a Big Mac meal for two minutes or five minutes in the car. And so that that started to sway those those decisions to to you know eat better and make better decisions and and to my credit I have you know basically the healthiest eater that I've ever met in my wife erin so we always have healthy stuff around the house and I was the one that, you know, when I went grocery shopping I would buy the stuff that I wanted, which wasn't terribly healthy and you know, again to ERin's credit and I probably didn't give her much back in the day, but you know, she give me the bad looks when I feed that stuff to the kids or when they were to ask you because that's what they want. They want snacks and stuff like that, right? And so if daddy's eating it, then why can't the kids you do? Well? There you go. So, so once that once that stopped or that mindset changed and we didn't have those kind of that junk in the house, we had, you know, all the healthy options there to, to, to eat, you know, properly and healthy. And I had the example of Aaron, so hence why I went to, you know, oatmeal sheets overnight, oats every morning for breakfast. So that's what I
Adam [49:57 - 50:15]
did. So it seems like it seems like, you know, when you were at home, you were eating decent at this point, you're, you're before work out then your workout and then during the day is when things were still a little wishy washy kind of like, it needed to be convenient, it needed to be on the go for work.
Chris [50:17 - 50:22]
Absolutely, yeah, it was all about convenience and it's all about, you know, it's all about my time.
Adam [50:23 - 50:39]
When did that shit, like, I know throughout that summer you were golfing a lot, but still training a lot then. That's when you did the crossfit open in the fall of 2019. Um, did did you start the nutrition ship then, or was it even after that?
Chris [50:40 - 55:34]
So I say the nutrition thing really started even after after that, I would say it started uh kind of around that december of uh what was that, 19? Yeah December. It would have been, yeah around that December 19 because that's when I started into the endurance stuff uh in that like kind of january that next year. And so I would say that's when when it really changed um in terms of like the focus on nutrition and fueling and if memory serves correct that december, you know, we had a lunch adam and I had a lunch with craig Sybil and that's when you kind of talked me into getting out and trying some endurance stuff that started running that summer. Um So like during golf season, while I was still going to L. P. I decided to you know, turn on the run game, and this was probably in like May, I was around like 2 30 by by this time May 2019. And that's why I decided to you know start running I could run like less than five km and I could run at no faster than like 6.5 minutes per kilometer. I was you know slow but I I you know started doing it and that you know helped a lot of help the weight come off as well. Um And yeah it was it helped you know my mindset for for making those gains because you know very quickly I you know started to get faster, I could you know start to run in the fives like you know 5 45 5 30 then down. And I really enjoyed that. There were some my zone like map competitions that that summer as well. I remember doing that my wife and I and our family went to Portugal. I remember we were running like crazy uh well we're in Portugal that year and then came back and uh and went into the crossfit open and then yeah, we had that dinner at december where you kind of put the bug in christmas and bug in my ear for endurance and then if memory serves, that was a new year, best you challenge right around that same time, which really helped. Like that was kind of the first real dive into like the four pillars that we talk about um where we're like where you're like actually scheduling. And so I was really excited at this time because I had, you know, never swam, I had never written a road bike and I knew I had huge gains to make and running and so that was I think in, you know, talking to to Adam and then getting into that endurance stuff and Like January, February March kind of thing of 2020, I was on a like it didn't own a bike other than a mountain bike from 18 years old, but I had a like stationary like trainer bike from many years ago. And so I started, you know, biking on that uh mid january, I decided to you know, Feast or famine throw myself in the pool and see if I could swim. So I did that, I could, you know, I could swim 50 m Without stopping its two laps of 25. Um and then in in in March of that year was when I kind of went, I got my first road bike which was Adam's old road bike, and that was that was covid when that started. And I got a trainer from Ziggy's and you know, that's when I really started to to, well, obviously bike with uh with Adam and Mark and Jazz, and then, you know, started to be a sponge again and taking all of all their tips and tricks and, you know, I talked a lot about with Adam and Mark, uh, that that year and that summer about, you know, fueling an and remember, you know, you're doing your iron, um you asked me that, you know, write down what you ate and what you did. And and that's when, you know, I kind of, I I knew that Um what I put into my body was affecting, you know, my output. And uh, and so that that really changed my mind set on two to, which is my mindset now, which is kind of, you know, there's only so much food that I can put into my body and I want to put amazing quality of food.
Adam [55:34 - 56:39]
Yeah, I think it's so cool to hear back because You know, I remember you starting in January of 2019 And then, you know, like you said by the spring you were down to 2:30 by the summer, you were you and Craig Sybil did the big map challenge. You guys went on your your, I remember this your golf tournament with your buddies, but you ran the whole time. You went a few days early to run the whole time. Then it was Portugal that summer. You worked out and ran the whole time there. So the transformation was like slowly happening as the year went on. You did the crossfit open that fall, Your first one got a taste of that, then you were, you know, dabbling into endurance that winter. And then by the time Covid hit, you know, a year ago now you had kind of unlocked this whole new Side of instead of just £256 trying to survive workouts. You now had your next set of goals to swim and bike and run and get better at crossfit. And that's
Chris [56:40 - 58:38]
the journey yet. Yeah, for sure. So that was that was new year best you for sure. Uh, I said a lot of those goals in terms of, you know, times per week that I wanted to swim and bike and go to L. P. I had, you know, kind of cemented that early morning time as part of my routine, which was great and and uh dovetailed nicely into the endurance stuff because that stuff happened, you know, crack of dawn as well. And uh, so yeah, that, uh, uh, and then, you know, I also set goals for, for crossfit that, um, that, You know, next open, which was 20 years open 20, which just happened kind of thing in March. But uh, But I had, had come through, you know, I've done my first crossfit in October of 19. I finished in the 54th%ile and I set a goal to finish better than the 65th%ile. Yeah, the following year. So this was like my first, um, like my first real hard goals that I like communicated and you know, that's, that's scary. And that's uh, you know, that's like a leap of faith and especially when you, you know, communicated to, to, you know, adam and uh, and are, you know, piers at the gym, um, you know, you know, before the words come out of your health, that they're going to hold you accountable to that. So like you're, you're doing it, you're you're speaking those words with, you know, full disclosure. So so you better get after it. So that's what I did. But that was the first delve into that. And having those, like, personal um goals set so far out, like, basically for a whole year. And then uh the roadmap was there and I just, you know, followed it pretty cool.
Chad [58:39 - 58:45]
So end of 2019, what was what was like your your weight, you went from 256 to
Chris [58:46 - 58:56]
who you said to 10, or it was a little, I say yeah to 10 ish. Yeah, two oh 8, 19. 208 So,
Chad [58:56 - 59:51]
It sounds like, you know, you jumped in in 2019. Obviously, that I mean, considerable changes physically. Sounds like, you know, you started dabbling endurance, did the open, like, you started like, you know, not just doing fitness, but you're competing in fitness, right? You're kind of itching the competition mode. Absolutely. So, I mean it sounds like, I mean hearing you talk now versus like, you know, 30 minutes ago, like it's a completely different person, right? There's there's clearly a transformation there like, how like what is what is your lifestyle like now? Like it sounds like this whole, you know, the whole living to fit life. Like it sounds like it's really even bodied it and has changed right for you personally. And it sounds like I mean, Aaron, and it sounds like the people around you are part of it as well. Like, is it is it that different? Like how different is it? And like it sounds like you're doing way more like you're still golfing, you're still doing now? You're doing like I I say, you know to know to endurance sports because
Chris [59:51 - 59:52]
Chad [59:52 - 60:13]
can't add where's the golf time? So like I I have to like do you have to trade in? But it sounds like you're being able to conquer golf endurance, still training for crossfit type stuff. Um like how have you and you your father of two, like you're busy guy, How do you sort of, how is this all just added to your life and you're still sort of crushing it?
Chris [60:14 - 60:48]
Yeah. So um it's honestly it's all about routine and the schedule. Um I have yes a lot of demands on my time and um I like everything in my life is scheduled uh basically every every hour of the day which is it's not and it doesn't itch that's not overwhelming to me or that's not constricting to me or or anything like that. You do
Adam [60:48 - 60:55]
everything that you love to do and have to do. That's that's Yeah.
Chris [60:56 - 61:55]
Yeah that's it's absolutely it. So how my life's changed now um you know I don't I don't want like previous to help me you know watched a lot of tv like that's what I did when I got home from work, you know got home from work, had dinner and then you know you watch Tv or decompress or do whatever but it was inside and my kids were younger then so so they weren't you know daddy, daddy let's go play outside. It was it was just easy to get away with that. So um now it's it's you know get home from work, have dinner and then you know go play with the kids. Uh you know we're outside we're always seeking adventure now we're always seeking outdoors um we're always you know riding bikes, rollerblading, uh playing basketball, jumping on the trampoline. You know it's uh it's a whole different, you know, shift for our entire family
Adam [61:55 - 62:42]
chat. I'll tell you how he gets in the gulf. This is how he does it because I've seen it when he's in crossfit season and endurance. So he goes 5 to 6 a.m. Workout when he's in crossfit. So at the gym 5 to 6 a.m. The golf course doesn't open until the sun comes up. So he puts his golf gear on, goes right to the course, plays his round for men's day during the week. Then is at the office by the time work starts at nine a.m. And he does the same thing in endurance season. We ride, he's got to be done his ride and at the course by seven a.m. Boom hits the T. Blocks, gets his round done and you guys get around and in the morning Uh pretty much by nine a.m. Right?
Chris [62:44 - 63:15]
Yeah, about two hours to 15, we'll get 18. So you did that on schedule every other week? Every other week. So when it when erin's uh not working, then I'm, my mornings are free for me, so I go to L. P. And then yeah, I have a shower, get my golf gear on at the course by seven o'clock he ended up and if I'm the first one out with my buddy, then we're around in in two and a quarter and I'm in the office by, you know, 9 30.
Chad [63:15 - 63:18]
Amazing. Yeah, that's
Chris [63:18 - 63:22]
awesome. And every day is a great day when that happens, that's a great day
Adam [63:22 - 63:41]
chad. What can we get Kristen just walk us? I see he has it like an amazing, you know, day in the life in terms of his nutrition. I'm sure, you know, everyone would love to hear, kind of what that is chris can you walk us through that quickly? I just see that's nice checklist of you go to?
Chris [63:41 - 68:40]
Yeah, for sure. For sure. So uh yeah, like I said nutrition is uh has become you know, very front of mind for me now, especially with how hard I pushed my body in, you know, any season, but especially in you know this season with endurance and you know, multiple workout today and all that sort of stuff. So um like I said, I need to, you know fuel in the morning before I work out and that's my preferred time to work out. So that led to, you know, having those good choices at home in the fridge and so um I don't I don't do a lot of meal prep, like a lot of people do, but I enlist our good friend uh morgan at the three to uh provide a bunch of meals for me. So um you know I have usually her her muffins are or chia puddings. Um I'll have a at least a banana or two every morning, usually you know one before I get on the bike or the run and one there to to jump on while I'm there. Um So I always like to get a little something in my body before I start working out. And then also make sure I have Fuel for during my workout, especially in the in the endurance side of things when those workouts you know get over uh like 60 or 70 minutes uh definitely you know want to put some fuel in my body. Um so I use uh also like some Glynco Durin. It's um which is ah carbohydrates. And I use our, you know bio steel, high performance sports mix um With electrolytes always uh post workout, I always uh do a protein shake which is our FTC, it's vegan protein. Um And then always have some sort of meal ah carbs and protein uh either eggs or toast or avocados, maybe another banana greek, yogurt and granola is always a good staple in a snack. Um And then from there, you know kind of that mid morning 10 a.m. Because I'm up so early, that's kind of my snack or my meal depending on how I'm feeling that day. Uh so like I said I get a bunch of meals pre made from Morgan. Um and so I'll do uh you know, I'll have 33-5 of those meals a week prepared for me and in the fridge. So those will come to work with me. I'll either have you know a morgan meal at that time at 10 a.m. Or I'll have a snack depending how I'm feeling. So like morgan bites, uh muffins gonna uh chia pudding overnight, oats. Um And then again I'll have a meal at at one p.m. And that will be the inverse of what I did at 10 a.m. So usually a meal then like a lunch which will be uh you know Uh Wanna one of Morgan's usually. Um so like I said I do you know three days a week of my work week I'll have um morgan's meals So you know I get 3-5 a week. You know sometimes I'll have two of her meals in a day and and sometimes one and then those other couple days a week I I usually have either sushi for lunch or or a sub which is you know, firehouse subs is my go to for that, I guess that's that's my biggest cheat these days. Um And then uh and then another veal at 5 30. And that's that's a home meal. Uh Air makes home cooked meals basically every night. She makes like super healthy choices. Um All of us basically the same thing and uh and yeah, other than that it's about uh you know, keeping healthy snacks around. Um I got to tell you the number one snack in our house and our family are morgan bites, recall them which are the protein bites at morgan makes three. Um we go over, you know, 200 a month, go through our house, I keep them uh we we get them in, we put them in the freezer. This is my wife's technique and they're absolutely delicious when they're frozen like that. And so I've got them in the freezer at work here, I got them uh we've got them in the freezer at home and you know all of us, my kids included snack on those, everyone's like 3-5 a day.
Adam [68:40 - 69:25]
That's five meals, I did the math. So let's call before and during workout, meal one then post workout with the protein shake and the eggs, toast, avocados, greek, yogurt granola that's Neil to 10 a.m. Snack or lunch one pm snack or lunch And then not 5 30 dinner at home. I love it. Five awesome meals and snacks plus the morgan bites. Amazing. It's cool to hear like what works for you and that's kind of your secret sauce, right? Whether it's you know sushi or a fire host sub or morgan's meals, you know, it fits into your day which is awesome.
Chris [69:26 - 70:44]
Yeah absolutely. And I think the most important thing is just having like, again, for for me it's it's time and it's convenience and you know, convenience is the reason why I know why I, you know, ate so much fast food in the past and with just, you know, a little bit of planning and like for me, you know, the like economics of it is no different for me to, you know, purchase like the highest quality food from morgan with her values in it versus you know, going too fast food place and then, you know, for like for those viewers that are like me that I have time constraints that, you know, I don't want to spend, you know, several hours on a sunday or a saturday meal prepping. You know, this is another option for you. And it's not outrageous, it's not, it's not unattainable. It's, you know, it's exactly what you need, you need to have convenient healthy options around you so that when you're faced with the decision of, you know, grabbing whatever, you know, something unhealthy out of the pantry or something healthy out of the fridge, you know, you can make that choice in the same instant.
Adam [70:44 - 71:16]
Yeah, Chris I'm 100 on board with that. Like, you know, if you're going to take the time on Sunday to meal prep, all of those breakfasts and lunches and you have the time to do it great, but if you're going to eat out anyways And you're gonna spend that, you know, 10-12 to $15 on a lunch and it's not going to be healthy, then why not spend it on something super valuable um and healthy. So yeah, I'm no, We preach that 100%.
Chris [71:17 - 72:00]
I love that. Yeah, absolutely, and I mentioned it in that context because, you know, a lot of us are doing that, a lot of, a lot of people in their lives, you know, don't, you know, they spend they spend a lot of money on food, you have to you have to think about it, yeah, lunches, dinners, whatever, you don't think about it. And then the the alternative doesn't have to be, you know, prepare it all at home and preserve it and save it and, you know, by tupperware's and all that. There are other alternatives out there that can that can help you satisfy those, of course. 100%. And
Chad [72:01 - 72:14]
so what are your, so What are your big goals in sort of areas of focus for 2021? Sounds like you're just rolling through it, good plan. What are some of the and it sounds like you have you have a new
Chris [72:14 - 72:15]
Chad [72:15 - 72:21]
planner. So what are some of the areas of focus for you as you kind of Get in the 2021 2022?
Chris [72:21 - 75:42]
All right. Uh Yeah, so, um I get back to, you know, I had a lot of good success um with with planning and with road mapping, you know, for 2019. Um I consider, you know, 2020 a big success as well with all that planning. So, you know, the same thing for me uh this year, um I've got, you know, goals in all of my disciplines. So um in terms of, you know, my run goals, um I've got a goal of my five kilometer um Doing that in sub 1930. Uh running a 10-K sub 41 minutes. Running a half marathon sub 1 38. And run a full marathon, sub three hours and 20 minutes. Ah, for the bike. Um We measure uh, you know, performance, especially inside on the trainer in watts. And uh, watts per kilogram of body weight is a fairly standard metric. And so I want my, my goal there on the bike is for my functional threshold power. My ftp to be greater than 4.2 watts per kilogram, currently at 3.7 watts per kilogram. Um, my ftp rate now is 3 26 watts. And so I want that to be up just just under 400. About 376 is my goal there, I think. So, we'll see what we can do. That kind of four watts per kilogram is uh, it's kind of a good goal in the cycling world, from what I understand. Uh and then swimming and swimming super exciting for me because like I said, like I could always swim to not drown but never did I like swim for endurance or to cover ground. Uh um So I'm making like huge gains in the water there, I was in the pool again, you know, this year With uh with, you know, my new body and strength and skills and uh I can now swim for 40 minutes continuous uh without stopping, which is, you know, close to a couple kilometers anyways. And so my goal there is to swim the full ironman length, which is 3.84 km in less than an hour and 15 minutes. Um that will be a big one for me. and uh so those kind of three fitness schools um around the endurance side of things um kind of lead me to, I guess I want uh I had differed from last year, sprint triathlon, an olympic triathlon. So I asked some goals around those, if those go off this year, which I'm sure they will in some way, shape or form maybe without a swim in the virtual world. But uh A cool there for a sprint is to do a sprint triathlon in in under an hour and 10 minutes and an Olympic in under two hours and 20. Mhm. And then um my crossfit open uh goal for this year is to be in the 80th percentile for Masters men
Adam [75:43 - 76:16]
awesome. See its specific goals so important and you know what? He's not going to achieve all those, but the point is is not that he achieves him instead, he hasn't set out and he's working towards them because I've heard his goals in the past and I know you you're crushing it with your overall fitness, but by no means have you hit every single one of your goals on that specific date, You're just constantly chipping away at getting better and better and that's so important. I think I could even learn from that set those stripes
Chris [76:16 - 77:15]
and and I'll tell you, I'll tell you again, like when I did this exercise this year, like it's easy to put it on paper, but then it's scary to communicate it right. It's scary to share it. So like, this is these are my goals, they're posted in the LP endurance group. Anyone can look at them and hold me accountable to them. I've, you know, spoken them to you and you know, I've spoken them to Cullen my endurance endurance coach and uh so, you know, everybody knows what they are and that like, again, I go back to I communicate, those are I like send those out knowing that my community of el peers and those people around me are going to hold me accountable to it and help me, you know, try to help me to to achieve those goals and so as as scary as it is to write those down and possibly, you know, fail, making that goal, that's just, you know,
Adam [77:15 - 77:16]
Chris [77:16 - 77:17]
this kick out of that
Adam [77:18 - 77:22]
now the whole LP family knows it's amazing. Yeah, love
Chris [77:22 - 77:28]
it. There you go. Yeah, it's awesome.
Chad [77:28 - 77:32]
Amazing. Cool. Well I think this has been a great chat.
Adam [77:32 - 77:35]
What's your last big question Chad?
Chad [77:37 - 77:44]
Yeah, my last big question is, is your golf game better now than it was in 2017 when you're sort of saving up LP
Chris [77:44 - 77:48]
Absolutely. It is, it is, I've golfed
Adam [77:48 - 77:56]
with chris and I know he's a hell of a golfer. I don't know what he was like when he was, you know, pre fitness, but I can't imagine him being much better.
Chris [77:56 - 78:53]
Yeah it's definitely definitely a lot better um definitely um Part of my recovery now is that that golf thing, so I'll just quick run back to you know that every other week where I I work out in the morning, have a shower, go to the golf course. I walk every morning that you know to our around of 18 that's walking and so that walk is like it's amazing recovery for me. Uh I like I look forward to it. I look forward to every time I go to the course because you know, I work out pretty much every day now and just that that walking in that movement is uh is good, it's relaxing, it keeps everything moving, it makes, you know the hips and the legs and the lower back. Actually feel better while when I get out their
Adam [78:53 - 78:59]
recovery, I got to go to the golf course. I need fresh air. I need to walk.
Chris [79:00 - 79:05]
My score is better. Yeah, absolutely. That's exactly. Look me up, give me a call, we'll be there.
Adam [79:05 - 79:07]
Chris [79:08 - 79:09]
Chad [79:09 - 79:26]
No, that's that's, that's awesome. That's awesome. Well, I mean, congratulations on the transformation. It's been really cool to to see. It sounds like hopefully a lot of people get a lot from this episode. There's more, more behind the scenes obviously that go into it. So it's cool that
Chris [79:26 - 79:46]
you shared it with. Awesome. Thank you so much guys, thanks for thanks for letting me share this story because yeah, I'm proud of it and it took, you know, the entire community to, to help me get to where I am and uh, I'm not going to stop, ready to help and challenge and push others.
Adam [79:46 - 79:52]
Yes, That's amazing. Oh, chris,
Chad [79:52 - 80:00]
well, thanks to everyone for listening. Thank you. Chris, We'll talk to you guys later. Appreciate it. Thanks for listening. Everybody have a good one.