How Heber Cannon is Living the Fit Life

Our favourite special co-host Ian Childs is back on today’s episode and he comes out with a bang.

Sound the alarm - because today Chad and Ian are joined by Heber Cannon - part of the Buttery Bros, director, ambassador of CrossFit, a very fit human, and creator of multiple CrossFit documentaries. Super cool dude, and a man that’s riding the gain train with a first-class ticket.  

Heber’s long and lean body type transformation over the last year definitely sparked the conversation for the co-hosts. Jealousy of the quad gains over the last year was just oozing out. The boys dig into how he made this possible. But more importantly, they dig into the key components that help support his high-performing lifestyle - Fitness, Nutrition, Recovery and the X Factor.

Want to know who Heber expects to see in the top 5 at the CrossFit Games? Check out today’s episode.

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Transcript

Chad [0:06 - 0:48]
Welcome to living the fit life podcast. Episode 24. Thank you for joining me today. Uh whether this is your first time, 2nd 5th or 24th episode. Thank you very much. Uh we have such a fun show for you today. I have two reasons for the excitement in my voice. One are very special. Co-host dad bod bod body in child is back today. Ian how's it going,

Ian [0:48 - 0:56]
wow, I'm here in the house way, I'm back. Happy to be back for another guest spot. For sure,

Chad [0:56 - 1:15]
awesome. Yes, yes! Sound the alarm because the reason number two, we are joined by Hebrew Canon, part of the buttery bro's Director, creator, ambassador of CrossFit entertainer, a super fit human created the crossbow documentaries. Super cool dude, I'm super pumped to have you on the podcast, Hebrew, How's it going?

Heber [1:15 - 1:17]
Good guys, a pleasure to be here. Thanks for having me on the show.

Chad [1:18 - 2:25]
Awesome, thank you, thank you so much. Um and yeah, so Hebrew, this, this podcast is about living the fit life um you know, as you sort of know, it's not just about fitness or CrossFit, it's a lifestyle right? And it's about fitness recovery, nutrition, something we call the X-Factor, which is sort of structure and planning and goals and our community is filled with cross-fitters, um endurance athletes and um it's really just it's not just about fitness is about how we incorporate all this to sort of change our lifestyle and help us become better humans achieving sort of greatness if you will. Um and so so yeah, we, myself, in the end we're talking, we talk um we watched the buttery bro show, um we're big fans and we were we were really sort of noticing um you know, you do such a great job sharing stories of other people and we wanted to hear more about your story and how you sort of embody that's living the fit lifestyle. Um so yeah, so we wanted to dive into that, so maybe even you can kick us off by sort of uh sharing how we got this whole thing started. Like how did how did we sort of get here?

Ian [2:25 - 3:00]
Totally. So a couple of weeks ago, actually, like I was I kind of mentioned before we start recording was it was undeniable the changes that we've seen from you over the last year heaps. And it's just so I actually made my own before and after shot and sent it into our little message grouping, like, look, this is him in April of 2020 and this is him. And it was the picture you put up with, you doing box jumps and you could just see how like bigger, how much bigger shoulders were and everything. So I did that. And then the next day you literally posted your own before and after journey for working against gravity. And I was like, oh my

Heber [3:00 - 3:01]
God, we're on the totally

Ian [3:01 - 3:52]
same page, was like chad, you gotta reach out, you got to reach out to him and tell him like this has been it because it's just uh it's one of those things were both we I don't know if you identify as an ecto morph chat and I both are just long, gangly ecto morph types. So chat is 66 plus and I'm in the 62 ish range with legs that don't really match my torso. And so we identified with you being someone who is like fit, but maybe uh, was more of an ecto morph type of body. And then you kind of, the, the truth is I just got beef now because then I saw your work out the other day where it's like, I'm doing this long squat work out of 50 reps at £250 and that's pretty much my max back squat. And I was like, heaps. What happened? You know, you've left this all behind. Who am I supposed to turn to now for my inspiration?

Heber [3:52 - 3:53]
So

Ian [3:53 - 3:59]
what would you say? What have been some of the changes to your fitness like over the past year that's really brought this on?

Heber [4:01 - 8:00]
Uh, well, I think there's a couple of things every now and then I'll go on a lately for baseball over the last year. I'll I've done a ton of just heavy squats so every week Um probably two or 3 times a week uh minimum wants. I'll do a really hard gnarly basically just a bodybuilding hypertrophy type work out that's all lower body and legs. And I started doing that because years ago I was doing this every Friday. Um when working at Crossfit HQ we would uh you get familiar with ct fletcher, he's like this guy that's known for just like screaming at uh yeah he's an O. G. So back in 2013 14 dan bailey was at the cross the headquarters office and every Friday we would have ct Fridays where we go downstairs and on one speaker system we had to speaker systems, I don't know why we were we were spoiled, but on one speaker system we had ct fletcher screaming at athletes and the other speaker system. We had nineties hip hop, and we would just bench for like two hours straight, like just a stupid pop on a Friday. And I noticed, like, hey, I got, I got a bigger chest from doing that and I was like, I should probably do that my legs, so that's like, if I want to grow any part of my body, it's my posterior chain and my legs, I could definitely up my squat. So, um, my, I always joked at the beginning of quarantine, like my quarantine goal is I want to put a couple optical inches on my legs, but I took that to heart. So, uh, twice in the last year I've done a 20 rep max uh, squad program Um, where two or three times a week I'm squatting up to 20 reps, that's quite in 20 reps. And every time I do it I'm upping £5.. Um and right around the CrossFit Games, I was uh I had to pull back because of like time constraints and I was traveling too much. So then I started that back up again at the end of November end of October through the end of the year and got my 20 wrap up to like 2 70 I think I got 72 to 70 which is what I did when I was probably at my fittest back across the HQ, where I was able to train every day and not running a business or businesses. Um Like I'm doing a lot more work now than I was when I was working at the cross headquarters because all I had to worry about, then it's a documentary. Now I'm doing a documentary, a weekly episode. We're starting a new, we've got the buttery broadband, then we're starting to supplement company and we have other businesses that we're working with. So uh and I have two kids that are getting older and demand more time and just sleeping on my shoulder every night. So uh my dedication to fitness wasn't what it was a few years ago. Like back in 20, I want to say one of the most cut I had ever been, was back in 2018. I started following macros. Like if you can, I started counting Macros back in 2015 on my own. Um, someone had told me about it. And so I did some research on my own to figure out like what I thought my macros should be. And I kind of taught myself the strategy of, you know, how to to weigh and measure food, which I had done with other nutrition things, but that one really clicked for me because like the Zone diet was complicated and didn't really make a whole lot of sense. Um paleo diet I've done, but I just felt like I didn't have energy. This made a lot of sense to me because I could eat free pebbles and still be considered in compliance with it, you know? So uh I taught myself how to do that, but in 2018, the beginning of the year, I started working with working against gravity, um and we switched up my macro as we switched up how uh the thought process a little bit behind it and put some other goals in there in terms of like what kind of vegetables and things that I needed to eat and how much fiber I needed to pay attention to because that was the only other micronutrient that I wasn't paying attention to, that I started to

Ian [8:00 - 8:03]
and fruity Pebbles wasn't delivering on the fiber.

Heber [8:03 - 8:25]
Yeah, fruity pebbles, there was the 20 rolls that I was having for carbs, adding some bread and some Some vegetables and we're good to go. Um and probably when I was at my when I was probably the most cut was when I was doing macros with the goal of getting, I want to say it was 800 g of vegetables or fruit.

Ian [8:25 - 8:27]
800. I've seen that before.

Heber [8:27 - 9:23]
Yeah. Yeah. Which I would just dump all of like, I would just get 800 g of vegetables and fruits and throw it into a blender and then blend that up and drink it every morning. So I like knocked that out first thing in the morning. But that's had time to do that. I don't have that much time. So anyways in November, I was doing the 21 program and I was like, you know, my legs are growing, but I'm not like, I just don't feel like I look fit, like I looked pretty fit, but I think I can be more, I can get a little bit more cut if I go back to county macro as I haven't done this for about two years now. So starting at the end of October Still to this day, I've been counting macros and probably 95 of the time and and have stuck to that regularly. Um just because I noticed a huge difference when I hit those numbers, namely because I don't get enough carbs. If I don't, if I, if I don't track the Macros, I eat a little too much fat and I don't get enough carbs and I kind of missed that sweet spot.

Ian [9:24 - 9:52]
I feel like that's the hardest part, right? Because like I had come from an endurance background. So then it was just like, I'll eat pizza and past that and whatever carb I want because I'm training four or five hours a day, so it just didn't matter. Everything went in hot and everything went into your body and it just burned it all off. But now, yeah, I feel like carbs are the one that's so easy to skip out because you're like, I need protein. I need to get jacked, I need fat because I need this. But then it's like the carbs becomes, it becomes one big story chat and cut you off there.

Chad [9:53 - 10:05]
No, no, I was just, I was just gonna ask more, but Uh the programming with your fitness. So like the 20 rep max, um was this like, do you follow any specific program? Do you have you sort of do your own programming?

Heber [10:05 - 10:08]
I kind of cherry-pick really well.

Chad [10:08 - 10:11]
I

Heber [10:11 - 11:10]
think, I think going back to being an endurance athlete like I did, I used to do uh didn't ever trained for him, but I didn't have done an iron man. My background growing up, I spent a lot of time running, I think just doing CrossFit for years, I'm pretty sure I overtrained which you know, you can say is or isn't a real thing. But um the idea is like, I didn't let my body recover and I was probably doing two or three seconds a day. And um you know, if I ate the right amount of carbs, it was basically just to sustain what I had as opposed to building things. The other big change that I made in my training protocols was that I stopped doing so much and I stopped doing long endurance pieces regularly. Um Just and I upped the amount of high perch if you work that I was doing bodybuilding work that I was doing um to uh that's like the majority of my training a lot of times now is just to work on strength and building muscle as opposed to more like, like,

Ian [11:10 - 11:17]
like bro, splits right, like back and legs or chest and like all that kind of, you're going back to those kind of splits each day,

Heber [11:17 - 11:47]
not like I don't even do splits, like I just do legs and then I'll do like his legs. Yeah, like today we'll see how I feel when I get to the gym, but um I'm kind of recovering from attended travel Sprint that we went on last week. So uh yeah, today, like if it's leg day, it's leg day and I might do a short Makhan, but usually that, like, that's a frustrating experience to like, I'm just being, if I'm doing a McConnell because somebody's talking me into doing it and I don't really want to

Ian [11:48 - 12:11]
now, have you felt as you've moved, like, as the buttery bro's brand has now grown and now you're more in front of the camera like that before you behind the camera now, you're more of a presence in the fitness space. Do you feel like, are you getting more people reaching out being like, what are you doing? What is your training? Like you're becoming more of a someone who people are relying on for actual fitness advice. Do you feel that shift and you're and you personally,

Heber [12:12 - 12:48]
I mean, yes and no, like, we're not like, we don't, like, I'll put up with workouts, I'm doing, I'll post about my nutrition like I did the other day. Um but I'm not like, I'm not touting that kind of fitness coach and so follow me to get the best advice were more of the lifestyle side of things of like, yeah, we're gonna work out, but we're also gonna make working out look fun and then we have other activities that we want to do, and so I'm don't try to be a coach because that's just not, you know, I don't want to seek out and write up programming, and usually when I get to the gym, I'm just kind of like shooting from the hip and seeing how I feel,

Chad [12:49 - 12:59]
right? What's fair? Yeah, we're cool. What got you to cross it, like, what type of training were you doing before you were introduced across it?

Heber [13:01 - 14:57]
Um Growing up in high school, like uh in high school I was, you know, I'd go to school, I get home from school and I'd either go to the swim team um, or to cross country or to basketball or just some sport. And then I go to the other side of town and I work out at a boxing gym, just throwing punches and haymakers at a punching bag for a while and then I go home and I lift weights in my basement. Um That was basically just mentioning curls and tricep extensions, very, very little lower body stuff uh in college or right before I found Crossfit, I was kind of doing the same thing, which was, I was, you know, I'd go to the local gym and I do back or buys and Justin tries and you know, whatever, but I wanted to, but very little eggs. Um, and I would go down to the, to the same boxing gym in box because I just liked the way that felt to do kind of uh really high and basically it was high in high intensity interval training. Um When I found Crossfit, it was basically because I had seen the movie 300 and I had watched how those guys trained and I was like, oh, I want to train like those guys, because that looks like it's kind of like what I want to do. Um and a few months later, my buddy Ben Hollings house uh introduced me to Crossfit. He had lost a lot of weight and showed me a picture of his home gym and I was like, that looks like The gym they had in the movie 300 I want to come. So the next morning I went immediately fell in love with it and uh started studying the theology of it. I guess if you will like started studying across a journal and articles about what is fitness. And I was like, oh this, this clicks, this makes so much sense to me. Um where has this been the rest of my life? And then I, you know that that became the only training methodology that I started doing.

Ian [14:58 - 15:23]
Oh, I guess my next question I have is that one of the big things? I feel like so many people just get so focused on just getting huge and then not going ahead and using their fitness, which is kind of like the CrossFit thing, right? Like get fit in the gym but use it outside of the gym. So I saw that you you ski a lot or through the winter, what else you guys because I know you talk obviously got nature's playground at your disposal there. So you do you mountain bike in the summer, Do you do any other stuff outside or?

Heber [15:25 - 16:21]
Yeah, I tried to uh especially for on-camera stuff, like it sounds dumb to say that you're just doing it on camera, but we're it's a lot more entertaining to film things that are not just in the gym, so visually you're doing all kinds of stuff. Um But like I try to In the winter I skied 30 days last year. Um Last season uh Summer I love water skiing. Um I got in the mountain biking at the end of last year. I need to buy a mountain a mountain bike that they're hard to find. Um uh I've done triathlons, I've done road biking, um Mountain climbing. I think we might hop in with a project on some big climbs here soon. Um But yeah, I try to use my fitness as much as possible and in and out of the gym and if I tend to, like, if I go skiing all day, I'm still like, I really want to get into the gym and still get a quick well something Yeah, yeah, for sure

Ian [16:21 - 16:29]
are going to try and land like Alex handles and bring the, the cross-branding with. What was that free solo, his movie, get him in. No one of your episodes.

Heber [16:30 - 17:05]
Yeah, I think we have some mutual contacts. We, we recently talked about trying to do something with him and some of like for our show, like we try to always not just have cross-fitters, like for every three CrossFit episodes, I like to try at least have one that's completely outside the realm of CrossFit. Um and whether that's like, like that doesn't need to be a fitness person, like I would love to have, you know, Woody Harrelson come hang out with us for an episode. You know, it could be anybody, but we just want to talk to people that are fun and entertaining and have a cool story. Yeah, be amazing. Would enjoy some pancakes would crush.

Chad [17:05 - 17:09]
You said you did an iron man? When did you do nine men

Heber [17:11 - 17:22]
2009. It was actually like the week before I started working for Crossfit. When my first job for Crossfit, I like tweaked my back here in a camera because I just finished an Ironman and recover.

Ian [17:23 - 17:30]
Yeah, I'm familiar with that when all of a sudden you're so fragile, you just are scared to do any sort of lifting.

Heber [17:31 - 17:37]
Yeah, I just left it picked up a backpack and I was like, oh, you need to not pick up anything,

Chad [17:39 - 18:14]
wow, that's that's crazy. You're, you're quite um um yeah, the Iron Man, That's pretty awesome, That's pretty cool. Um So when did you start seriously sort of folk? Like it sounds like nutrition has always been a big thing. Um You were touching before, um this past year, you're working with leg and your county macros is like, is that sort of the secret to your success is just sort of being able to sort of track thing and track everything and using the data to sort of track it or um what are some of the things that you sort of really focus on this year to really kind of dial it in?

Heber [18:14 - 19:34]
Yeah, that's amazing. I'm just probably the biggest like, like I said before, like I've worked with working against gravity the entire game from the school since 20. Sorry, my hearing you uh I've been working with him since summer of 2018 and uh but wasn't like dialed in, like I have been since October so being being dialed in is definitely helped. Um but I wouldn't say that I looked like not great before that, but it definitely helps to be super dialed in and then I think that the amount of hypertrophy work and bodybuilding work, like um for years and I still kind of believe this, like it doesn't matter what you look like, it just matters what you're able to do. So like you shouldn't worry about what you look like in the mirror, what kind of pants you can fit into. You should worry more about like uh physical fitness goals, like having pull-ups, can I do how fast can I wrote UK? Like, I think you'll get further in fitness and health if you're if that's your goal versus aesthetics. But for me, I've done the, the fitness goals of, of capacity and more capacity across broad time model domains as it were. Um, for years. And so this last year switching it up to more of a body building and an aesthetic thing is just being fun, transition to make is all.

Chad [19:35 - 19:53]
And it is that I have purchased this stuff, is that just because of sort of the popularity, that sort of Marcus Philly and uh, you know, thunder bro sort of created like, is that the reason I bring it in or were you sort of just kind of getting bored of the typical process stuff and you just sort of wanted the devil is something different.

Heber [19:54 - 20:40]
A little bit of bullets. Like I've worked like I cherry-picked from thunder broke quite regularly. If that's, it's any program that I follow, it's like a hybrid of that calm train. Um where I'll do like the Met. Com from com train and then the body building from thunder bro. Um But the uh yeah, really, it's just been like a fascination with mine for years. And so it's just a fun way to switch it up. And then I happened to go to a gym that has an amazing, it's an amazing facility with tons of amazing CrossFit functional fitness gear on on one floor and then a second floor. That's all machines and things that you, you find it like a global gym so I can kind of go back and forth between the two and have kind of a dream fitness scenario.

Chad [20:40 - 20:41]
Yeah, that looks pretty awesome.

Heber [20:42 - 20:43]
Yeah, that's sweet.

Chad [20:44 - 21:04]
Um And yeah, so with like you're sort of nutrition plan, like does do you incorporate, does your family incorporate this to like, how how do you sort of balance sort of family and nutrition and your nutrition goals? Like this is obviously a constant question that we ask and we actually have conversations about like how do you sort of do it

Heber [21:05 - 22:41]
man? You start to bring the kids in and it's complicated. So like all I try to do is lead by example and eat a wide variety of foods and definitely my kids probably a complex when they look over and they see me weighing and measuring fruity pebbles or bananas or uh you know, I'm on my phone making notes of how much food. I mean that day my son last night was like, why are you? I was like, man, I gotta I gotta write my notes of my, my day and he's like what for? And I was like, so that I know how much food I mean today and how much I need to eat. So now he's like, do I need to do that? Um But for them, like their nutrition journey is very different than my nutrition and we're not the best at like my wife eats something very different than what I eat every night and my kids eat something totally different. Um It would be a lot easier if we all ate the same thing, but like to me, they'll like for me in my life, like I figured out nutrition at, in my mid-twenties, I'm not, you know, that's not a battle I have with my kids. I would rather than, you know, we, we battle over things that are a little bit more important than than what they're eating and building what kind of person and so they are and then as they get older and wiser, we can figure out the nutrition aspect. Like I think they fell one kid, it's really well and we'll eat eggs and whatever it is that I'm meeting. He loves to just try new foods. And the other kid is very specific as to, you know, he wants a cheesecake idea for every meal, if possible.

Chad [22:42 - 22:57]
Yeah, it's uh it's difficult. It's difficult. So would you say like you've um like, what kind of like calories are you on a per-day basis? Like what's the number?

Heber [22:57 - 23:42]
It's around 30 to 30. 3000 and 30. 200 calories. Again, that's not my focus on the amount of protein carbs and fat, not calories. So it's not a calorie counting thing. But I Uh I used to be eating about 165g of protein a day. But I've up that just by myself, I mean, talk to my coach about it, but to like 1 75 1 80 then my carbs anywhere from 3 15 to 3 30 then on like days where I train or were Um like I was in Boston last week and we ran seven miles to start on the day. I have 2-400 g of carbs. Um, and then fats anywhere from 80 to 90 g of fat. Right?

Chad [23:43 - 23:45]
Cool. Cool, awesome, awesome.

Ian [23:45 - 24:06]
So do you still make time? Like I know Dave Lipson does drive-throughs and gets four big Macs and pop and fries? You make time for that each week. I always find those posters, Lipson right where it's like sometimes you just gotta get crazy and he's sitting there with all this stuff. I'm like, I don't understand, maybe I don't understand how diets work at all

Heber [24:06 - 26:40]
But see I used to do that. Like I just didn't get great results doing that. But like I went back in 2012, I was like, I ate super clean and I didn't really like weigh and measure anything, but then like Friday night was my cheat meal. And so like I would go ham and how it became a weekly goal of like how much, how many calories can I eat in the night? And you know, I was having like 9000 counts. Like I would go to California pizza kitchen and barbecue chicken pizza with, with a regular coca-cola unleaded none of his diet sort of stuff. And then I would have I would go to the movies and drink a giant soda with candy. And then after I would get like a chocolate peanut butter shake from, from the cold stone creamery. And that was, it was like why don't like, why don't my abs popping anymore? Like it wasn't because it wasn't healthy and be it, but it was a lot of fun. Um So now, like, I'm totally content having like a bullet fruity pebbles and then sometimes when macros allow for like a half a pint of ice cream or like, you know, like all the way my ice cream and get 70 g of this particular flavour and that's like enough of a nightcap to curb my sweet tooth. And then I I'm able to not have to have a craving to do that. Um, He's also doing a very different diet and I think as bodybuilders have like a, like if you're trying to do bodybuilding, you're, you're doing massive depletion cycles and, and that's not something that I've been doing. So it has a different effect on me. But um, like when we're on the road like last week, so we're on the road, I had Mcdonald's twice last week and I was like, you like that was furious because he landed in des Moines Iowa and nothing was open except for Mcdonald's right by our hotel. And I was like, yeah, I guess I got to get a double big mac with cheese. And then we landed in texas at an airport in the entire airport except Mcdonald's closed. I was like, not again, uh but like to justify it on both of those days, I had not eaten enough food because we've been travelling and didn't have access to food. So um a lot of times if I'm having something like that, it's because I haven't eaten the rest of the day. And at that point I'm just trying to not lose um calories or macros at all because I have to, you know, if I have to eat 80 g of fat, sometimes it comes in one meal.

Ian [26:41 - 27:11]
Yeah, that's right. And that's the hard thing, right? It's like, I feel like you get so locked in on. I know for myself personally, it's like I got to do this, I want to eat clean, I want to eat this and that. But sometimes the calories end up being most important. Especially, you know, for someone with my body type. Like if I, like you said, you went for a seven-mile run, I kind of joke about that. If I went for a seven-mile run, I would just drop £5 in the span of that one single run. It just, it just falls off. It's unbelievable. And then I spend the rest of the day eating bread and peanut butter.

Heber [27:12 - 28:25]
Yeah, it's hard for some of us this is, you know, oh, darn it, it's so hard to put on weight, but like it's a blessing it occurs because those of us you always want what you can't have. So uh I work like I know the heaviest I've ever been is £175. I can't even get close to that now without if I work out. Um And to get there, I had to have the worst diet. I've done two different ways. I had a really terrible diet and like basically was probably diabetic um and got to 1 75 and it didn't look good. I just was heavy. And then I did it a different way where I got up to like 1 70 by kind of doing the same thing I'm doing now. Um But like, people may have noticed that I've had people keep asking, not asking all the time, but I get a message every now and then it's like hey how much weight have you put on? How much muscle you put on if I travel and back to the same way I was six months ago, like I work hard to get up to 1 60 to 1 63 and then like I woke up this morning after traveling all week last week and I'm down to 1 56 so like I'm not heavier. I just I have had some composition changes that help benefit the way I look at. Yeah,

Ian [28:25 - 28:42]
for sure. And it's been noticeable like even Marsden last week I guess in last week's episodes like has anyone looked at this guy, look at this guy like you know it's something that people are talking about at this point because it is it's just it's become so noticeable and it's funny you say you started with wag again in November, did you say or started? It was at the time

Heber [28:42 - 29:14]
I was telling child like I've always been with wagon, I've reported weekly to my coach. But my um, my conversations were more dialed around like lifestyle and you know, she at one point she like turned off my, my, my calorie and macro notifications because she was like, you're like, you're not counting them. So let's not worry about that goal right now. We'll worry about other things. And then in October, I was like, okay, it's on, I'm doing this and then I've been doing that regularly with Adee. Do

Ian [29:14 - 29:17]
Do you have the top dog with Adee as your coach?

Heber [29:17 - 30:21]
Yeah, these are close friends. So I've been able to work with her, which has been great. She seems great. Yeah. Yeah. He's awesome. Macro queen. I think the other thing that's happened that I've noticed a massive difference with um is sleep. So like uh like a perfect example. I keep talking about this last trip, this last trip. On average, I slept 5.5 hours every night. Uh-huh. For the majority, like for 2020, my goal is to sleep um 30 minutes more than I did in 2019. On average. On average, my sleep in 2019 was six hours. Um, 2020. I got that up to 6.5 hours. And this year, like if I don't sleep 6.5 hours, I make myself do 50 burpees as a penalty the next day. Um But even for like if I haven't been traveling or if I'm not traveling, my goal is like eight hours and that's made a really significant increase in the way I feel throughout the day.

Chad [30:22 - 30:32]
That's a good segue because I was just gonna ask you about recovery. Um Because yeah, like fans of the show. No, that you guys have really dived in the hoop and also beam, so yeah, so like

Ian [30:32 - 30:33]
you've obviously,

Heber [30:33 - 30:36]
Yeah.

Ian [30:37 - 30:38]
Um

Chad [30:38 - 31:09]
So yeah, so so what started the conversation about how you started focusing more on recovery? Like obviously when you first start, like typical CrossFit, er you know, they buy a foam roller to do some from rolling, maybe at the very least. But I feel like in the past few years recovery tools have become much more popular. Much more important, and the education around them has been really good as well. So like, when did you start thinking of recovery in the greater scheme of things? And then sort of like, what are some of the specific things that you do to sort of really help you?

Heber [31:10 - 33:49]
Uh You know, I go back and forth with some of that stuff where I'm like, what is actually helpful and what metrics do you use to record it? So like, Mhm. For me, like I remember kelly Starrett, you know, if you guys remember with him, but he used to do like a daily video on stretches that he's recommending people do and that those were great. Um And so when I first started CrossFit, I was following that and I was trying to um be a supple leopard, I think was his term. Um but I'm not very flexible and that didn't always go well, but like, recovery has been A huge discussion point in CrossFit since I remember started working for the company, because everyone's just looking for that like one thing that they can do to make them better um Any aspect and so with uh I think just over the last few years because of the amount of people doing CrossFit and the research that people have been doing and testing like every one of us uh is basically a scientist making our own anecdotal notes about like what works for this person, what works for this person. And um just having that big community to do that has led to some really cool discoveries like um like I'm fortunate to work with whoop and the data that they are able to provide you and and the metrics that you can get from those make it really easy to find ways to increased recovery on a very visual level with with your day strain and then your H. R. V. And how much you're sleeping. Um So it's been something that has been a discussion definitely in across the community for years. But I feel like more recently it's become way more dialed in and accurate as to what works and what doesn't work for us. Like any time I can I'll try to do a lot a lot of recovery but honestly like a lot of my time is I'm not able to do that. I would rather work out than stretched and I would rather spend my time with my kids than go take an ice bath. But um it's also because I don't have a nice path available rest to me but uh you know like recovery you get out of it what you put into it and so if you're able to put more time to it great. Um Probably when I was at my fittest um I was doing bodywork once a week and um I stopped regularly but now I can't remember the last time I had bodywork down on me. But um I do try to stretch and use go out and I take being every night before I sleep and, and then I accurately measure my sleep and how I'm feeling with my whoop regularly.

Ian [33:50 - 33:55]
Right? And when the kids walk on your back that doesn't count as bodywork because I get a lot of that.

Heber [33:55 - 34:00]
No. Yeah, they do that. Or if they jump off the couch on your back, that's like a boost.

Ian [34:01 - 34:16]
Yeah. Especially when it's unexpected. That always helps all it helps all the vertebrae down my lower back for sure. Amazing. Have you found being made a big difference? I know a lot of people have now been switching over to beam in the space. Like is it, are you loving it or what?

Heber [34:17 - 36:36]
Yeah. So we, they reached out to us and like, hey, we want to do an ad with you guys and we're like, we don't really believe it worked. They come back like two or three times. They were like, we want to do this, we want to do this. We really like you guys because we met them at uh the new york Film Festival in 2019 with the noble new York Film Festival. Um so we went out to this event and they had a party where they announced this new partnership with Matt Fraser and a new product with him. It was the beam dream stuff. And I remember in the car ride that night driving somewhere with Amanda Barnhart, I was like, so you're with being, does it work or is it just snake oil? And she's like and all honestly like I've noticed a huge increase in my HIV and my deep sleep anytime I take CBD or specifically if I take this being dream stuff. And I was like, oh, interesting. And I asked Brooke well is the same question a few months later. And so on the third I think is the third time being reached out. We were like, okay, how about this idea? Um we'll set something up where we test it for a month and if it doesn't work then we're just going to part ways. But if we can track our data using whoops, so there is actually some scientific backing to it, then we could do something with it. Um and so we did just that. We tracked our group in which I had been for like every day of august and then in September when I got my monthly report from Whoop, it was like, yeah, there's a significant increase across six of the seven um, metrics that they had, and the one that wasn't a huge positive was just a little lower. And that one I felt like the variable could be any number of things. Um And so we were like, okay, it looks like it works. Uh you've got that evidence and and anecdotal evidence from other athletes now will promote it. Um I've also been with people that like uh I've been like, I don't sleep very good. That's uh like a guest on the show and they can't name them because they don't they they don't they've asked not to be named in this scenario, but they've been like, hey, let me try this beam, They try it. They stole our staffs the next day, so like they were like, no, I can never sleep. Very good. And then you're in your email, dear beam

Ian [36:36 - 36:38]
are stashed disappeared

Heber [36:38 - 36:43]
exactly. And then I have to call them like, hey guys, I'm out again. So you send this over to me, They're

Ian [36:43 - 36:46]
Like Haber, it's one a night, dude, what are you eating that? What? You're going

Heber [36:46 - 36:49]
through the whole box double up trying to get that huge round scoop.

Ian [36:50 - 36:58]
I'm surprised Brooke wells even needs it. She's like a sleep queen. It's like she put dad is like, Oh, I only slept 13 hours last night. Oh, it's too bad Brooke.

Heber [36:59 - 37:01]
Yeah, Brooke was in a coma every night. She said

Ian [37:01 - 37:03]
it's unbelievable.

Heber [37:03 - 37:23]
Catherine showed me like, we were just a con train for a weekend for a week, Monday, the Wednesday of last week. And uh I was looking at her recovery, scores of mine were like 42 in the yellow in the red and every day she was like 85-93 recovery. I was like, what are you doing? It was

Ian [37:23 - 37:26]
she just smiles a lot, I think that's her secret,

Heber [37:26 - 37:27]
Just a positive person.

Ian [37:28 - 37:29]
Yeah, unbelievable,

Chad [37:30 - 37:48]
amazing. Um And yeah, another big aspect of sort of living the fit lifestyle is is sort of what we call the X-Factor, which is sort of, you know, goal setting, structure, planning and then sort of executing the plan. Like do you actively create goals for yourself? Have you done this in the past? Is this something you sort of doing now?

Heber [37:48 - 39:27]
Um Yeah, I try to do goals. I'm not as good as the gold center as I used to be. Um, That's something that I definitely should do more of. But growing up like it was always like set a goal over New Year's and track it throughout the year. Um I just haven't had time to be that retrospective um lately, but that's something that I know works really well and if you want to do that, you should um basically, my goal has always come out of whim and like, like at the beginning of the year, I was challenged to like, there was a few different challenges where it wasn't like a goal to uh get somewhere, but like, I just picked a lifestyle thing, which was like, I had to sleep 6.5 hours, I need to not have my phone in bed and I need to um camera. But the third one was, but I like, I think it was taking a cold shower every day. Um And those three things, like, I just flip the switch and said, okay, this isn't going to be a Goal, this is just gonna be a habit from now. And every time I don't do this, I'm going to uh do 50 purpose for each one of those things that I don't do. And I did that for 100 days and now it's just a habit of my day, you know, so it wasn't like I sat down, I was like, yeah, I sort of didn't do them fast. I just did. But the uh, the idea of being like, I didn't take time to like really think those through, it was just like, these are things I want to do and today is the day I'm making a switch and, and, and I'm going to commit to 100 days, um, and have a better lifestyle as a result of it.

Chad [39:28 - 39:52]
Very cool, very cool. And how to like, so like, like many of our community, like, you know, we have a group of like a list hustlers like yourself, like, you know, following your dream, your passion building something really awesome. How do you balance it? All right? Your dad, you're traveling a ton obviously fitness and nutrition recovery are key part of your life life. Like how do you balance it all? Do you have any sort of recommendations on how you sort of manage it?

Heber [39:53 - 41:17]
No, I think the biggest and I don't, I don't know that I do a great job balancing it. Um, I think that if I had any goal that would be to strive to be more um balanced in some respects, but I try to when I'm on the road be very focused on what it is that I'm doing on the road to maximize time away from my family so that when I'm home, I can maximize time with my family. Um, I still regularly find myself on my phone, you know, at hours that I don't need to be when I'm with my kids and I'm just distracted and not as president I want to be. And so like that's one thing that um and it works really well when I do that as I get home and I put my phone in a certain location and then I don't check it until like that timeframe is up like nothing's going to happen that I can't fix two hours from now. Um But there's oftentimes, especially right now where I'm juggling lots of pieces where if I don't respond to someone and they're doing work for me, that's 2.5 hours or three hours of work, that's not getting done because they're waiting for me to give them an answer. And so it definitely needs to, that's one thing that I want to work on, which is better delegation where I don't have to worry about like any minute of the day. I can get a text from X, Y and Z expecting an answer and if I don't have it than my time and their time is exponentially wasted because I'm waiting on them for stuff and they're waiting on me for an answer.

Ian [41:18 - 41:36]
I find a secret is just listening to Ben Bergeron impact cummings every week and then you feel bad about yourself because you haven't done enough. And I feel like that usually gets me back on track when it's like, you know put your phone down, spend time with your family and you know rub your wife's feet every night. And I'm like Bergeron come on like how are you doing all these things at once but

Heber [41:36 - 41:39]
do the legend. Yeah. He's

Ian [41:39 - 41:55]
unbelievable. Yeah. Really? And that's it's funny watching how him and catching are almost morphing into the same people when you hear them in interviews now, it's like his ideals and his vision really has, like she's adopted it, right? I feel like it's so cute when you have,

Heber [41:56 - 42:07]
That's what I would create a lot of her success to, I think, you know, that's why in 2014 you had one version of catch and then 2015 you have a totally different and I think that the X-Factor there is Bergeron. Yeah, for sure.

Ian [42:07 - 42:22]
Um so you've had some pretty awesome encounters with tons of successful people, not just in the CrossFit space, but you've obviously been doing a lot of things. Is there any common thread that you found with all these people that are high achievers and something you've taken from them, I guess?

Heber [42:22 - 43:34]
Um Yeah, I think uh You know, one thing that cross-fitters or you know, a lot of these successful people are all A-type personalities that are very focused and driven on their goals um or driven towards what they want. And so uh I mean that's, you know, and the other aspect is they work really, really hard and whatever it is that their task is, and so if their task is to become the fittest on earth, they work obscenely hard at whatever it is that they need to do to achieve that. And honestly, some of them, like some other things fall by the wayside as a result of that, whether that's a lifestyle or relationships, like it's very hard to be very focused on that sport um for other people that are extremely successful, uh not just in a physical fitness attribute but in life. Um I think there's always a sense of optimism for people like that and uh finding um opportunities and and being excited about opportunities that present themselves.

Ian [43:35 - 43:46]
Yeah, for sure. So you were just talking about gold, do you have any specific fitness goals? Was it like to stay the course? Stay in front of Marsden, make sure he doesn't catch up and you keep getting wind streaks all over the

Heber [43:46 - 44:13]
place? Uh Yeah, I think right now it just stays the course. We keep joking about having this summer be hot guy summer. Um So I don't know, I don't know what that means. Uh, But you know, fitness school is this hot guy summer? Like I might look more Jack than I did a year ago, but I didn't do any better against bars into the open. So I don't know if my fitness level was increased at all. But what is

Chad [44:13 - 44:21]
it about that, like you guys obviously feed off competition, but yeah, he sort of knows how to show up, I guess.

Heber [44:22 - 44:36]
Uh, He's a game-day player for sure. And then also like uh I mean, it's a combination of things like those workouts, I don't know that there's a lot there those workouts should have, I should have won three out of the four workouts this year. Like they were all really good workouts for me. Um

Ian [44:36 - 44:52]
We had our own leaderboard with you guys on it, you and Marston and our little crew at we were competing from a distance and we're like, oh, almost like the first workout, I feel like we're all one or two reps away. And I was like, all right, I think this year is good. I got heaps this year. And then you just tested me on everything. Work out.

Heber [44:53 - 45:51]
Yeah, the first brick it I totally imploded, pasted poorly. Uh, The second workout I was way too confident going into it. Uh And then the third workout I was like okay I paste it one way and then it just destroyed me for the lift. And then mars and I actually didn't do it on camera but we did it again, Monday was the only time we repeated and we both did the first workout like board essentially as slow as possible. And I finished probably five seconds behind where I did but I lifted £50 more because I had the actual energy um to lift the barbell. So uh probably suffered from just like trying to be Marcin and going out way too hot. But that like the second workout, I was so mad from losing the first one but I was like this is This is a slow pitch right down the middle for me, I just have to knock this out of the park. And I went I went AWOL for the first three rounds and then totally imploded on the 40.

Ian [45:54 - 46:30]
Yeah that was this year old when they announced that first one with wall walks, I was kind of like, oh dude, I think I'm gonna dust this workout then you get into the round of, I think it was around 15 or whatever and your shoulders now no longer functioning, you're now just you're basically laying on the floor at that point and I was like, when is a reasonable amount of time for me to start going again before I move. But uh it was pretty good, it's great watching you to compete, I love the fire and yeah, those game-day players are tough to compete against them because you're like what the hell, I've been beating you for weeks in the in our workouts and you show up to 11 game day and it's over.

Heber [46:30 - 46:39]
Yeah. That joke later in some other episodes where like, I beat him on a workout on Monday and I was like, I want because it's Monday, it's not Thursday to Monday.

Ian [46:41 - 46:48]
Yeah, I love your win streak, your win streak. Things that you guys talk about as well. It's just always it always hits, it always hits Yeah,

Chad [46:48 - 46:51]
Our community competes a lot. We compete a lot.

Heber [46:51 - 46:57]
Yeah, That's a great thing to have in the Gm right, It's just some friendly competition.

Ian [46:58 - 46:59]
100%.

Chad [46:59 - 47:05]
We're not cross-fitters, right? We're over the height of 6'3", so we just try to do our best.

Ian [47:06 - 47:25]
That's right. Long femurs are not good for squatting heavyweight. I've learned that over and over again, but I'll keep trying, I promise. Um so now we're getting through into the semi-finals coming up for CrossFit season. Do you got, what do you get, or what do you think about the game? So do you have on the podium for this year? Are you allowed to say or is that like?

Heber [47:25 - 48:16]
Yeah, I can say like, and here's the like for the men, I don't know, it's a total crapshoot. I think my three picks would be uh and I'm not saying who's winning, I would just say these three are on the podium. Um Maybe I'll say like a top-five, like, I think I'd like to see chan but not like to see, but uh I got my eye on Chandler smith, Justin Madeira's Patrick Fellner, Noel said, and maybe Jeffrey Adler. Uh, my dad, there's uh in all of these guys, like, I consider them friends and I don't really have a horse in the race. I would love to see any one of those guys win. Um, They're all really fun and cool guys and uh love working with him any time I get the chance like and there was a guy that I had only met once or twice before last year's games and became really good friends with him at the games. He's really fun to hang out with. Just as soon as

Ian [48:16 - 48:25]
he, as soon as he declared no belt, I became a fan of his as well and he's like, look no belt when they did the crossword max or cross the total legendary

Heber [48:25 - 49:08]
line. Yeah. Uh, then we got for the women. I think you got T. A. I think Catron, it's a no-brainer. Um I think Amanda Barnhart is someone that you know, if if uh everything aligns and she doesn't get, you know, roller ankle on an event. I think she'll be a huge threat. Um That's what happened to her in 2019 and then last year I think I'm gonna go very well and then carry Pearson Mallory O'Brien. I think mala brian is, You know, even though she's 17, if she mixed with the games, she's got the right mindset. She's smart and she Moves incredibly efficiently for a 17-year-old girl.

Ian [49:08 - 49:17]
I just listened to Haley atoms on the podcast actually yesterday and she sounds pretty confident going into this year. Like she really feels like she can be

Heber [49:17 - 49:20]
one of the people coming into the other one that's a huge threat.

Ian [49:20 - 49:40]
We have a local, we have a team here locally named Emma Lawson who's at a gym and she's been at the games for the team competition. She's I think about 15 or 16 and she is right in the main field. I think she's in the semifinals and looking like she could get the main field and it's. it's amazing watching these young kids now, especially on the women's

Heber [49:40 - 50:08]
Side. Right? Yeah. There were like three or 4 teenagers on the women's side. They're like out-lifting veteran cross-fitters. Lawson's one of them and carries another one and Mallory O'Brien. I'm like, how is this happening where these girls have come in. You don't see it like down and pepper and there's a couple of other men from the mail division that are Doing things like that. But there's still like downs 19. That guy looks like he's been eating grass-fed beef for his entire life, you know, like I guess ginormous.

Ian [50:08 - 50:48]
Yeah. Amazing. All right. I want to do some rapid-fire. Let's do it. Let's do it. All right, So the last dance documentary this year being from Utah was that hard to watch because it was mostly just footage of Jordan hitting shots over Utah over and over again for the entire that was hard to watch. I actually thought that when I, as I was watching it because I'm a big Raptors fan when they won a couple of years ago, it was the greatest day of my life, essentially. And I'm watching that back. I was like, I could I wouldn't want to be a Utah fan. Like this is the biggest documentary maybe that's ever been made and it's just for the Utah fans would not have been a fun experience at all.

Heber [50:49 - 51:11]
Yeah, it wasn't, it wasn't like, it was fun to see my town on the big screen growing up and like, like that was that was a really fun few years. Like for that me, that whole series was it was just fun to relive the nineties and early two thousand through, through the eyes of Michael Jordan and the film. I was really, I enjoyed it immensely. And the guy he

Ian [51:11 - 51:15]
gambled with backstage, his security guard, that guy was unbelievable

Heber [51:16 - 51:20]
stealing money from his many buddies.

Ian [51:20 - 51:33]
I just like, I loved all the games. I was like, I cannot believe this happened. You are worth hundreds of millions of dollars and you're trying to take quarters off of security guards in the building was unbelievable. What's your favourite product that you promote? Mhm.

Heber [51:35 - 52:33]
Who, I don't know, like I like all of them. I that's why I think it works really well on our show is I'm a huge fan of anything that we're promoting because we vet them before we promote them. So like, I love rain to drink, as I drink it regularly. I love whoop and I used that to track my sleep and recovery and I did that type of thing. I've done that for a long time. Uh GymShark clothes, I love the gym shark brand, I love the style of clothing and it's something new and fresh and, and uh, I like the look and feel of them. Um go out and I use the app regularly and do it before every workout and, and uh, You know, it's a product that I use all the time blenders, eyewear. Like I owned 15 sunglasses from blenders before I actually ever partnered with them. And so, you know, I'm probably forgetting some of the brands that we promote, but like every single one of them was something that I did regularly before we brought them onto our show.

Ian [52:33 - 52:57]
Can I ask a question about these brands? I always think this, like when you see the people with noble, you obviously you're getting all this stuff sent to you. Do you have such an excessive amount of some of these products you promote that you just like, you don't know what to do with it, or is it not quite what I'm picturing? Like when I see the noble launches and catch and puts a post with like 50 pairs of brand new shoes, and three months ago she put up another post with 50 shoes and like where do all these shoes go? What happens to them all?

Heber [52:58 - 53:40]
Yeah, definitely, the brand, you know, some glasses we give away every time we go somewhere. So I, I I have a huge stash of sunglasses, I've got to actually building a sunglass rack upstairs to just display all our cool shades. Um and there's a lot of remarkable I uh shoes, we don't really have a shoe sponsor and me kind of like it that way because I wouldn't want to be stuck with one brand on my feet, the brand that I probably get the most stuff from, where I'm like, I don't know what to do is GymShark and then um rain, sometimes some of the flavours of rain are my favourite. So I find people that like those flavours and when they come by and like here take all of this flavour. I was thinking a lot about

Ian [53:40 - 53:43]
you, I wanted to I got these just for you. Mhm.

Heber [53:44 - 54:01]
Yeah, exactly, exactly. Um, but like GymShark, I've got like bags of gyms are closed, that like I can't keep up with the amount of they sent me like a gi enormous bag of clothing once a month. Um And so there are a few people in my gym that I show up and I'm like, I got some new stuff for

Ian [54:01 - 54:12]
that was GymShark That was all those sweet, high-cut shorts that um Marsden, where I'm always thinking that's a brave, bold move that I would not be able to pull off short.

Heber [54:12 - 55:09]
Well, I think it depends on the short, like we in the episode so GymShark, we rocked the and they have other things than just short shorts. We just happen to find the shorter shorts were like yeah, me. Uh like they have options where it's like the seven inches or the five-inch and I'm like 55 I want to show off my hard work. Uh But they do have other options, but there's a mix of um there's a whole bunch of different shorts that we use. A majority of what you'll see is working out. And lately, it's been GymShark just because they're fantastic. But we also uh have worn lately like chubbies. And then there's this brand called chesty that has some cool shorts. And then um some born primitive shorts. We were like, their shorts are awesome. And then uh some others that were we do small collaborations with. But the majority of what we're rocking is GymShark. Anchovies, probably

Ian [55:09 - 55:13]
Dear Jim Shark make a three short from and

Heber [55:13 - 55:24]
they did have one that was too short. It was like a runner short. The problem was it was too wide. Like it was a wide berth around the back.

Ian [55:24 - 55:32]
Yeah, I get it. All right, let's carry on pizza or burgers. And do you get your pizza from the same place that poisoned Michael Jordan before? It's game

Heber [55:32 - 55:44]
six because you've got to deliver it if I get pizza, I'm going into the restaurant. So I very rarely order like domino's or pizza hut, but probably pizza or a burger. All right.

Ian [55:45 - 55:48]
Star Wars or Star Trek. Do you prefer either

Heber [55:49 - 56:01]
Star Wars? I'd probably be more familiar with mountains or beaches. Um, beaches. I lived across the mountains so I yearn for the beach.

Ian [56:02 - 56:08]
Yeah, mountains are gross. They're not worth it. Best Jurassic Park movie,

Heber [56:10 - 56:12]
definitely. Number one. And then the Jurassic world,

Ian [56:14 - 56:23]
their least favourite movement in the gym. And why is it thrusters? Sorry.

Heber [56:23 - 56:26]
Pistols. I've got two legs squat on both of them.

Ian [56:26 - 56:28]
Yeah, that's a good thing.

Heber [56:28 - 56:31]
There's no if you had to read castles,

Ian [56:31 - 56:45]
if you had to recast the Avengers with current CrossFit athletes who would be Iron Man Thor and hulk and we can throw some black Widows or some of the girls, just gender non-specific here, just give us some Avengers.

Heber [56:46 - 57:24]
I mean they're all kinds of superheroes. That's why if you watch our movies or look at the artwork for our movies like it's all we edit it as though, it's like a generous action movie and we, we market it as though it's a marvel movie. Um yeah, I'm just trying to think like who's the wittiest? I would say Justin Medeiros is kind of like a Spider man. He's young, he's very enduring and uh pretty wicked smart. Um, it's not like he's not like nimble and small like Spider man, so you know, just a personality comparison. Um, I would say,

Chad [57:28 - 57:31]
I think Falkowski for the Hawk for

Ian [57:31 - 57:33]
the hook. Yeah. Really

Chad [57:33 - 57:38]
smart guy, smart guy. And I feel like if he wants to rage, we just don't see it.

Heber [57:40 - 57:52]
Yeah, I could see that definitely. The professor helps. I wasn't saying no for the whole, because he's just, he's built like the whole action figure. But the personalities as tall as, uh,

Ian [57:52 - 57:54]
he's as tall as the action figure as

Heber [57:54 - 57:55]
well, I think. Yeah,

Ian [57:55 - 58:00]
exact shots

Heber [58:00 - 58:08]
fired. I like, I like the way over-analytical on this. I'm thinking way too hard on it.

Ian [58:10 - 58:12]
All right, chad carries on.

Chad [58:13 - 58:18]
Um, what's your best uh, filming location you guys have been on?

Heber [58:20 - 59:19]
Um, so there are like three episodes. Standout Aruba is always just been an amazing location. Um, having been there twice. I don't know how soon I'd go back because, yes, it's a pretty small island. I feel like I've seen it all, but if you ever get a chance, it's amazing. And, and I definitely want to go back down the road, uh, Hawaii for the Hawaiian Trail room was incredible. And then going up the Nepali coast After the race in 2019 was just insane and straight out of a dress park movie. Um, and then the other experience that we had, like Not just the location, but the people were wall and gone for the tribal class event in 2020. Uh, where were we went down and we were assigned a team of people that some of them were from Utah that we knew and others, we had no idea who they were, but we came together really well and we ended up winning the event. Um, so yeah, while I'm gone, he's got a special place in my heart now because I'm a world champion for a while, I'm gone.

Ian [59:19 - 59:21]
That's right.

Chad [59:21 - 59:24]
Hell yeah. Hell yeah. What's your favourite, uh,

Ian [59:24 - 59:27]
what're your favourite games

Chad [59:27 - 59:28]
that, what's your favourite games event?

Heber [59:30 - 60:38]
Um Hey, I want to say a few that come to mind for me would be, uh, there's kind of different eras. Like I love the Amanda workout in 202,010 because it was like, Wow, it shows that this is a really cool thing that can happen in a really refined space. Like they had gone from the ranch too. Uh at the time it was the Home Depot Center and um, this event just looked super cool. And then the next year was that there was a rope climb, um uh clean and jerk ladder that went up. So it was like 54321 rope climbs and then a clean and jerk at 1 45 1 65 1 85 two of 5-25. So you didn't want it to 25. Um and I remember seeing that that was the first time we had spider cans on the floor and it looked really professional and it was just a cool night under the lights there. But uh Ben I would say the next really big one would be,

Heber [60:46 - 61:16]
I don't know, I'd have to think through some of the more recent years. I thought the first workout of 2019 was a beautiful event. Just really like, it wasn't like I stand out like win um or like math performance on that work. I was insane. But the actual like um programming for the workout was very eloquent and awesome and for what they needed to do with the field at that point was awesome. Was perfect. Super

Chad [61:16 - 61:24]
cool. Amazing. Amazing. And the last question, what's next for the buttery browse? What do you guys get in store for the remainder of 2021?

Heber [61:24 - 62:06]
Uh, We're gonna head off to some semis coming up, uh We're gonna do some cool things at the West Coast classic, which I can't announce yet but probably stay tuned at the end of next week. Um, We got our new movie coming out, we got our podium supplement company launching, we've got exclusive buttery browse uh sunglasses with blenders that we're releasing in July um around there we've got, I don't know what the release date is this coming this summer. Um and then we've got uh just more buttery content that we're creating and producing. We had a call with one of our brands yesterday and they're like do you have coming up? And I was like well we got some things and then we started listening but I was like oh we got a lot of explaining it

Chad [62:06 - 62:07]
That sounds like a lot, yeah,

Ian [62:09 - 62:17]
amazing. We were actually thinking of starting the syrup studs, it's gonna be a Canadian offshoot of the buttery growth, just specify or

Heber [62:17 - 62:21]
starting to straight off the tree. Yeah, that's right, that's right.

Ian [62:21 - 62:23]
Organic from the ground.

Chad [62:23 - 62:29]
That's amazing, awesome. Well, this has been so much fun.

Ian [62:29 - 62:30]
Thank you so much for taking the time.

Heber [62:31 - 62:32]
Thanks for having me on the show.

Ian [62:32 - 62:33]
That's been great. Thank you.

Chad [62:33 - 62:39]
This has been great. Thanks, everyone for listening. Until the next time, I see everybody later.