October 4, 2023 • 26 mins
Today, host Louis Carr speaks with Mr. Ray Wallace, the Fit Curator.
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Speaker 1 (00:03):
I'm Loris Scott, host of the Blueprint Connect podcast. The
Blueprint Connect podcast is an extension of the Blueprint Men's
Son where we have consistently given men a prescription for growth,
not just for themselves, but also for their families and
their communities. During these podcasts, we will educate and motivate
our listeners about entrepreneurship, careers, finances, health and wellness, and relationship.
(00:29):
And on today's episode, we have the privilege of having
mister Ray Wallace, Fit Curator out of New York City.
Speaker 2 (00:38):
Mister Ray, welcome, my brother, Hey Lewis. Thank you so
much for having me. Such a pleasure. Man, I'm so excited.
Speaker 1 (00:46):
To be here. So we're looking for you. Mister Raider
drops some gems on fitness today. If you've been at
this for a long long time, tell us how in
why did you get into fitness training. Let's go back
to the beginning.
Speaker 2 (01:05):
Oh man, it is It's been quite a journey, and
I'll tell you I went to school for psychology, had
nothing to do with fitness. Straight out of college and
as always, we all graduate and.
Speaker 3 (01:22):
We got to go look for a job. So I
land a job.
Speaker 2 (01:26):
As a glorified administrative assistant in a physical therapy office
and long story short, working at the desk and saying
phone calls. I was always the intrigued individual, looking and
listening and always a people person. And within this PT
(01:48):
office it was fantastic. We had about four to six
physical therapists working all at the same time. We had
about ten to twelve different rooms, and my job as
a glorified administrative assistant aka receptionist, I was the first
individual patients with see as soon as they entered the office.
(02:11):
Of course, I have to be upbeat, I need to
be positive. I need to be lively and lo and behold,
thank goodness.
Speaker 3 (02:21):
That was me.
Speaker 2 (02:22):
Fast forward about six months. Six months into the job,
I began asking questions.
Speaker 3 (02:28):
With the pts, how does this work? How did you
guys get into this business?
Speaker 2 (02:34):
And my mentor at the time I named the stage
of Baya looked at me and say, you know what, Ray, you.
Speaker 3 (02:40):
Asked a lot of questions.
Speaker 2 (02:41):
Take an ice pack and take it to room six.
I said, okay, and that was it. Lewis.
Speaker 1 (02:48):
That's wid my.
Speaker 2 (02:49):
Journey began, and I ended up becoming a physical therapist
assistant and helping out within the office and I had
to go to the gym to get to renew my
CPR AED certification. And I went to the gym, Big Gym.
Speaker 3 (03:11):
In New York City.
Speaker 2 (03:12):
In order to get to the room to get certified,
I had to walk through all of the workout areas.
As I'm walking to the gym, of course, again I'm
looking around, I see trainers engaging with clients working them
out with whether it was boxing or an aerobic class
or just pure strength training. And I get to the
(03:35):
CPR class fast forward. I finished the class. As I'm
leaving two hours later from the course, I stepped into
the general management office, I knock on the door, knock, knock, knock.
Speaker 3 (03:47):
Excuse me, I said, how are you doing? Can I
help you?
Speaker 2 (03:49):
I said, yeah, what does it take to become a
personal training And that was it? Lewis He said, come
on there, have a seat. After out, maybe forty five minutes,
it was quite some time.
Speaker 3 (04:03):
He asked me.
Speaker 2 (04:04):
He said, hey, you want a job, I'll hire you
right now. I said really, He said, you know what,
the fact that you're working in a physical therapy.
Speaker 3 (04:11):
Office, you have the advantage.
Speaker 2 (04:14):
Of seeing an individual from one side of the spectrum
and taking them so far beyond in their fitness, and
I said, you know what, I need to get back
to my office.
Speaker 3 (04:27):
Let me talk to my boss and see if show
allowed me to do this.
Speaker 2 (04:31):
I'll tell you, Lewis that conversation I remember to this
day changed my life.
Speaker 3 (04:36):
I was so excited about taking a job.
Speaker 2 (04:40):
At the same time, I didn't want to let down
my ball because I was already working about twelve fourteen
sixteen hour days within that office as a receptionist and
as a PTA.
Speaker 3 (04:53):
So that's how it all started.
Speaker 1 (04:56):
So you started in physical therapy and then you ended
in fitness. All right, So were you a workout guy
before all this started? I mean, I mean, were you
in Jake, were you in shape or were you that?
Speaker 2 (05:14):
That is a great and funny question. I wish I
had a photo of what I looked like then. Today
I'm about one ninety one ninety five solid. That day,
I was about one hundred and forty five pounds skin
and bone. So the answer your question, no, I was not.
(05:35):
I was very skinny, very frail. And I'll tell you
this fast forward. I did get the job, and one
of my first days, walking into the gym, some of
the trainers they said to me. They say, hey, you're
that new guy. I said, yeah, that's me. He said, well,
if you want to get some clients, you better put
(05:56):
on some weight. So the answer the question was not
I was into sports. I played basketball, football, I was
a big time swimmer and no traditional weight listing. But
once I got into that gym about twelve months later,
I did put on for forty thousand months.
Speaker 1 (06:16):
So, mister Ray, you know, most people have good intentions.
That's how I would sort of frame it up. They
have good intentions to be fit. Why is it so
hard for people to be consistent to execute on their intentions?
(06:42):
What is it about this thing called physical fitness that
makes it so difficult to be consistent?
Speaker 2 (06:54):
That was a great question. It's a multi layered question.
And from my experience, that interview I told you about
started in nineteen ninety eight, so that's a long time ago.
And from my experience what I feel individuals have a
hard time being consistent and number two committed. What happens
(07:17):
is you know that there's life, there's kids, it's family,
there's job, you name it. What I tell most clients
when they first get on board, I need them to
realize that it takes two to three weeks to form
a habit, to create a habit, and number two that
this journey for them to commit with myself at least
(07:39):
six months. You know, it takes time for me to
create those new positive habits Number one. Number two, it
takes at least a month for them to see and
feel any type of mental Number one in any physical change.
So I think the number one issues from people. It's
just hard to find and find time. And I think
(08:03):
the back not find time to prioritize and make.
Speaker 3 (08:06):
Time for themselves to get into the gym.
Speaker 2 (08:09):
And perhaps some people has a hard time to afford
a personal trainer a coach in order to guide them
safely and motivate them to their fitness goals. On top
of that, if they can't afford the trainer, I say
(08:29):
number three diet. You know, you can have a great
fitness program, but if you're out there eating Pizza, Hut.
Speaker 3 (08:37):
And McDonald's every day, it's not going to matter.
Speaker 2 (08:41):
So you have to find that fine line with creating
good habits in the gym and also out of the gym.
Speaker 3 (08:51):
No one's going to be perfect, Lewis. We all know
that I'm not perfect. Either look at my t shirt.
Speaker 2 (08:56):
So it comes down to making sure that you can
commit yourself to say four to five days of at
least thirty minutes of movement.
Speaker 3 (09:08):
And I tell people that too. You don't you do
not need to be in a gym, just move.
Speaker 1 (09:13):
So we here here, mister ray about people say just
do something thirty minutes a day and you're good?
Speaker 3 (09:22):
Is absolutely.
Speaker 1 (09:25):
For me?
Speaker 3 (09:26):
The answer is yes, absolutely.
Speaker 2 (09:30):
You will not believe the majority of my sessions are
at least thirty forty minutes.
Speaker 3 (09:36):
It's very rare.
Speaker 2 (09:37):
I'll take anyone beyond forty five, say sixty minutes. If
you're doing more than sixty minutes with me, that's because
you're training for an event of race, something that needs
specific duration of time with the workout. But if you're
just training for everyday life, oh you need is start
(10:00):
forty minutes. Man, I'm in the gym personally too. I'll
crush you for thirty minutes, thirty five minutes, no side.
Speaker 3 (10:05):
The bottom line is what are you doing for those
thirty minutes? That's the thing.
Speaker 2 (10:09):
You can't do a set of squats and then get
get on your phone and check out your TikTok for
two minutes.
Speaker 3 (10:15):
That's not going to happen.
Speaker 2 (10:17):
It's got to be consistent movement for at least thirty minutes.
Speaker 1 (10:24):
So how do you balance working out with food consumption?
You know, we've heard two thousand calories a day, three
thousand calories a.
Speaker 3 (10:36):
Day, yes, yes, indeed, But could I.
Speaker 1 (10:39):
Go like seven thousand if I work out every day?
Can I go seven.
Speaker 3 (10:43):
Thousand calories a day?
Speaker 1 (10:45):
You know, you hear all these things, but you know
most people who are novice, like, they don't.
Speaker 2 (10:50):
Know, right, right, Yeah, well, you know what it comes
down to, what are your goals? So you know, when
I first meet someone, that's a among the top three questions.
What's your fitness goals? What's your lifestyle goal? So someone says, hey,
today's February. In June, I want to do a half marathon.
Speaker 3 (11:14):
All right, that's a different ballgame.
Speaker 2 (11:16):
Now they have to consume adequate calories in order for
them to sustain the sufficient and correct workouts. But if not,
if it's just the average joke every day mom, it's
a different question. They don't have to consume seven thousand calories.
So it all comes down to what your goals are?
(11:37):
Number one, what's your current lifestyle as well. So majority
of the people I work with, they're not looking to
do a half marathon.
Speaker 3 (11:47):
They want to lose.
Speaker 2 (11:48):
Anywhere between ten twenty, say thirty pounds. Then it all
comes down to what's your current workout program. Once we
start increasing those days in time the workout, then yes, Lewis,
we need to adequately consume efficient calories in order to
(12:09):
get through the day to day number one. Number two,
to get through those workouts. And what's important as well.
I know you may ask later rest and water intake,
so all those elements are very, very very important. It
all comes down to what your goals are, what you're
looking for with the workout programs.
Speaker 1 (12:34):
We'll be right back with more of my interview after
this quick break. In your opinion, this physical fitness also
help with your mental and emotional.
Speaker 3 (12:50):
Health, I say yes, it does. Absolutely.
Speaker 2 (12:54):
You've heard those happy juices, those endoor friends we get
from those workouts.
Speaker 3 (13:00):
Most definitely.
Speaker 2 (13:01):
I've told people within a week or two, notice that
you'll start sleeping better. Number two, you'll start having more
energy throughout your days. And I even Lewis, I try
to convince people to work out in the mornings. A
lot of people don't like to work out before they
go to work first thing in the morning, and.
Speaker 1 (13:24):
That is you.
Speaker 2 (13:25):
I totally agree. But the idea is and there's a
lot of science behind. You can google it, you can
web and do it. But if you look back and
if you work out in the morning and you put
in at least, say twenty minutes to get to thirty minutes,
you just do twenty minutes.
Speaker 3 (13:42):
Your body will create.
Speaker 2 (13:44):
So many aka happy juices and endurement us throughout the
morning and afternoon that you do have better mental capacity.
There's studies where individuals at work are more productive, they're
more efficient.
Speaker 3 (13:59):
There wait, they're more lively and.
Speaker 2 (14:03):
Depending what job they had, they get a job done
twenty thirty percent better if they had not done a
twenty thirty minute workout.
Speaker 3 (14:14):
If you have the workout of night, that it's fine.
Speaker 1 (14:16):
But yeah, what if you don't sleep at night. It's
fine to try to work out in the morning.
Speaker 2 (14:23):
If you don't sleep, absolutely, you know what, it will
make that workout very very difficult. So I do have
individuals that come in and it happens. You know, we're
in New.
Speaker 3 (14:35):
York City, you're in Chicago.
Speaker 2 (14:37):
Ask some executives that come in, they're like, right, you
know I slept two three hours.
Speaker 3 (14:40):
Could we not go too crazy doing the workout?
Speaker 2 (14:43):
And you know what I'll do. I will cater the
workout based on what they just told me. That's okay,
it happens because number one, I don't want to hurt them. Okay,
And what happens, Yes, they're going to be a little slower,
they're not going to be as efficient.
Speaker 1 (14:58):
But.
Speaker 3 (15:00):
It's important. Yes, you do need to sleep.
Speaker 2 (15:02):
If you have a lifestyle where you're not getting adequate
rest on a daily it will hinder your workout. It
will hinder your performance. So sleep is important. And we
all know what they say, seven to eight hours of
sleep at night. Well, get the job done and you
will feel better throughout your workout. So if you could
(15:25):
be consistent with sleep, the answers yes, it will make
a huge, huge difference.
Speaker 1 (15:31):
Do you always have to incorporate weights into your training
or can you just strictly use body weight? Hey?
Speaker 3 (15:39):
I love this question. Man.
Speaker 2 (15:40):
You know there was a time I had about I
can count on one hand they had three individuals who
were over three hundred pounds. The biggest I had in
my journey was four hundred and two pounds. This woman
was a cancer survivor two times at the time she
(16:02):
lost the best friend. She had back surgery, so you
can imagine this, and she had a knee knee surgery
and hit replacement and she was four hundred pounds, So
perfect specimen. Men. In regards to your question, no weight
training lewis for from what I remember, it was probably
(16:26):
close to about eight months all body weight at the
very release. We use some bands and a huge exercise ball,
and that's it.
Speaker 3 (16:38):
My goal with the individual to teach her.
Speaker 2 (16:41):
Body to carry her body weight more efficiently. Now on
the other side of the spectrum, someone that's not overweight.
To answer your question, yes, they do not need to
have weights. They can use body weight. But what's important
is the workout program and how efficient you are doing
your exercises. So you can't just do body weight again,
(17:06):
do ten, fifteen, twenty squats, dis your body weight and
then sit down and rest for two minutes. You have
to be again there is that work consistent with your exercises,
with your movement and intentionally.
Speaker 1 (17:22):
So mister Ray, what do you do for workout?
Speaker 2 (17:26):
Oh man, I am a huge fan of boxing. As
you see this boxing dive behind me. I love body
weight stuff as well, and I do love weight training
as well. So for myself, I work out four to
five days a week and my workouts are no longer
(17:46):
than forty minutes every morning. I stretch for about fifteen
to thirty minutes around.
Speaker 3 (17:53):
Five thirty to six a m. In the morning every day.
Why do I do that.
Speaker 2 (17:59):
Because I at Backguy nine years ago and it's important
for me in order to move and feel good throughout
my days. And then my workouts will consist of a
three to five minute bodyweight warm up and honestly, every
workout Lewis is a full body workout. No longer do
(18:20):
I do the nineteen eighties nineteen ninety workout chast on Monday,
back on Tuesday, shoulders on Wednesday. I am no longer
looking to impress any lady with some big vices.
Speaker 1 (18:38):
I don't know about that, mister Ray. I think you stretched.
I think you're stretched it from the audience today, audience.
I don't know if I believe. All right, mister Ray,
give us a workout for someone. Let's say that it's
thirty years old, has never worked out in their life.
Speaker 2 (19:01):
Never give us a beginning workout for that person never
worked down in their life. No injuries, right, no problem,
no injuries, no issues, no issues at all. And this
is with me myself or by themselves, by themselves, by.
Speaker 3 (19:18):
Themselves, all right.
Speaker 2 (19:20):
I'm going to based on an individual that has no
gym access because that's very common and they have no equipment.
Speaker 3 (19:32):
Keep it as basic as possible.
Speaker 2 (19:34):
So to warm up, I will tell that individual to
go on the floor number one. Start with the plank
for ten to twenty seconds on their forearms, on their
elbows and their toes or the plank for ten twenty seconds.
Then as they're done, get on their hands and knees
(19:54):
on their fes. Do what's called a quadruped where they're
lifting the opposite arm and opposite leg at the same time,
ten times on both sides. Once they're don't with that,
get them to stand up because at this point that
I've gotten into.
Speaker 3 (20:10):
Warm with their core.
Speaker 2 (20:11):
Wong up their back, warm up their shoulders, which is
very key for every human being. Get on their feet,
stand up, do ten body squats or we say air
squats sometimes, but do these squats with their hands into
lace behind their head. That'll encourage postural integrity.
Speaker 3 (20:31):
It'll help to warm up the shoulders.
Speaker 2 (20:34):
Queue them on keeping their body weight on their feet,
on their heels, on their toes as they go up
me down ten times. Once they're done with those squats,
if they have a wall to do a wall sit
and hold that squat position on the wall for about
twenty to thirty seconds. If they do not have an
adequate wall, they can use simply squat down with their
(20:56):
arms extended, hold their squat for twenty thirty seconds. Once
they're done with that, come down to the floor again,
this time on their hands and toes in the plank position.
Continue to hold another plank to say again ten twenty seconds,
and then once they're done, turn to their backsides and
(21:17):
go into about say ten to fifteen setups. Once they're
done with that, repeat the entire cycle another second or
third round, and that's all.
Speaker 1 (21:29):
She wrote.
Speaker 2 (21:31):
The goal with that workout is to encourage every muscle
group to work with their lower extremities, the upper extremities,
and they again their core, which is very important. And
I base it on someone like you said, they've never
ever ever worked out in their life, and we keep
it as simple with those movements in order for them
(21:53):
not to be too sore the next day, and number
two not to injure themselves.
Speaker 1 (22:02):
Mister, how important is hydration? As you saw me taking
some water.
Speaker 3 (22:08):
That makes two of us. It is so, so so important.
I mean, I'm sure most of.
Speaker 2 (22:13):
Us have heard eight ounces of water every hour, and
that's just an average. You have someone that could be
one hundred pounds, or someone like myself that's one hundred
and ninety pounds, or like the woman I told you
that's four hundred pounds.
Speaker 3 (22:31):
The idea is.
Speaker 2 (22:33):
You want to adequately encourage I would say eight to
sixteen ounces of water per hour.
Speaker 3 (22:45):
If you are a tall individual, a larger individual.
Speaker 2 (22:50):
Push towards that sixteen ounces per hour and do that
at least eight to ten hours. If you're working an
eight to ten hour shift, then every hour you're at work,
you consume at least one bottle of water per hour.
The idea is every hour. And here's why I was
about to say. The idea is they say water and
(23:13):
metabolism are very related. If you are dehydrated, you will
have low energy mentally and physically. So if you can
encourage someone to consume an adequate amount of water, number one,
they'll be more efficient. Number two, they'll be more alert,
(23:36):
more focused, and believe it or not, you'll be less hungry.
And then many times I've told individuals, when you're hungry.
Speaker 3 (23:48):
You're probably honestly dehydrated.
Speaker 1 (23:51):
Drink some water. Final question, mister ring, and this is
for people like me. Yes, sleep at night. What do
you do to get some sleep?
Speaker 2 (24:06):
If you're not working out? There's something called meditation. If
you don't know how to meditate, read a book something
you enjoy reading. If you can put yourself in a
position where you can allow your mind to not do
the mundane of your particular lifestyle, whether you're thinking about
(24:30):
the waymaker or myself thinking about my day to day
with clients, get yourself out of that element mentally and
allow your brain to go somewhere else. You have a
great chance of being able to wind down, slow down mentally,
(24:51):
and then at that point you will allow your body
to naturally produce that melatonin that you need in order
to fall asleep. So, again, if you're not working out,
obviously I'm going to urge you to do some exercise
because you will sleep better if not, find a way
to allow your.
Speaker 3 (25:11):
Mine to rest, to slow down.
Speaker 2 (25:15):
And get into a position where you can just be
at ease meditating. So key, if you can find a
way to meditate everyone, it's a game changer. And I'm
not saying ten to fifteen minutes.
Speaker 3 (25:27):
All you need is one two minutes of meditation, but
change your life or read a good book or more important,
listening to the Way.
Speaker 1 (25:37):
Maybe, mister Wright, thank you for joining us today on
the Waymaker clients to I chat.
Speaker 3 (25:47):
I appreciate How can I appreciate you?
Speaker 1 (25:50):
How can people get.
Speaker 2 (25:52):
And you can find me on Twitter and Instagram, underscore
the fit Curator that's t h y f I T
c u R A t O R and on the
world wide web deficurator dot com.
Speaker 1 (26:11):
All right, sir, we thank you for this advice. Hey all,
we all get rat and lace up right now and
go do at least twenty to thirty minutes a day.
Speaker 3 (26:23):
Let's get off, let's.
Speaker 2 (26:24):
Melf this and get get a workout going right now.
Speaker 1 (26:28):
All right, thanks mister director,
I'm Loris Scott, host of the Blueprint Connect podcast. The
Blueprint Connect podcast is an extension of the Blueprint Men's
Son where we have consistently given men a prescription for growth,
not just for themselves, but also for their families and
their communities. During these podcasts, we will educate and motivate
our listeners about entrepreneurship, careers, finances, health and wellness, and relationship.
(00:29):
And on today's episode, we have the privilege of having
mister Ray Wallace, Fit Curator out of New York City.
Speaker 2 (00:38):
Mister Ray, welcome, my brother, Hey Lewis. Thank you so
much for having me. Such a pleasure. Man, I'm so excited.
Speaker 1 (00:46):
To be here. So we're looking for you. Mister Raider
drops some gems on fitness today. If you've been at
this for a long long time, tell us how in
why did you get into fitness training. Let's go back
to the beginning.
Speaker 2 (01:05):
Oh man, it is It's been quite a journey, and
I'll tell you I went to school for psychology, had
nothing to do with fitness. Straight out of college and
as always, we all graduate and.
Speaker 3 (01:22):
We got to go look for a job. So I
land a job.
Speaker 2 (01:26):
As a glorified administrative assistant in a physical therapy office
and long story short, working at the desk and saying
phone calls. I was always the intrigued individual, looking and
listening and always a people person. And within this PT
(01:48):
office it was fantastic. We had about four to six
physical therapists working all at the same time. We had
about ten to twelve different rooms, and my job as
a glorified administrative assistant aka receptionist, I was the first
individual patients with see as soon as they entered the office.
(02:11):
Of course, I have to be upbeat, I need to
be positive. I need to be lively and lo and behold,
thank goodness.
Speaker 3 (02:21):
That was me.
Speaker 2 (02:22):
Fast forward about six months. Six months into the job,
I began asking questions.
Speaker 3 (02:28):
With the pts, how does this work? How did you
guys get into this business?
Speaker 2 (02:34):
And my mentor at the time I named the stage
of Baya looked at me and say, you know what, Ray, you.
Speaker 3 (02:40):
Asked a lot of questions.
Speaker 2 (02:41):
Take an ice pack and take it to room six.
I said, okay, and that was it. Lewis.
Speaker 1 (02:48):
That's wid my.
Speaker 2 (02:49):
Journey began, and I ended up becoming a physical therapist
assistant and helping out within the office and I had
to go to the gym to get to renew my
CPR AED certification. And I went to the gym, Big Gym.
Speaker 3 (03:11):
In New York City.
Speaker 2 (03:12):
In order to get to the room to get certified,
I had to walk through all of the workout areas.
As I'm walking to the gym, of course, again I'm
looking around, I see trainers engaging with clients working them
out with whether it was boxing or an aerobic class
or just pure strength training. And I get to the
(03:35):
CPR class fast forward. I finished the class. As I'm
leaving two hours later from the course, I stepped into
the general management office, I knock on the door, knock, knock, knock.
Speaker 3 (03:47):
Excuse me, I said, how are you doing? Can I
help you?
Speaker 2 (03:49):
I said, yeah, what does it take to become a
personal training And that was it? Lewis He said, come
on there, have a seat. After out, maybe forty five minutes,
it was quite some time.
Speaker 3 (04:03):
He asked me.
Speaker 2 (04:04):
He said, hey, you want a job, I'll hire you
right now. I said really, He said, you know what,
the fact that you're working in a physical therapy.
Speaker 3 (04:11):
Office, you have the advantage.
Speaker 2 (04:14):
Of seeing an individual from one side of the spectrum
and taking them so far beyond in their fitness, and
I said, you know what, I need to get back
to my office.
Speaker 3 (04:27):
Let me talk to my boss and see if show
allowed me to do this.
Speaker 2 (04:31):
I'll tell you, Lewis that conversation I remember to this
day changed my life.
Speaker 3 (04:36):
I was so excited about taking a job.
Speaker 2 (04:40):
At the same time, I didn't want to let down
my ball because I was already working about twelve fourteen
sixteen hour days within that office as a receptionist and
as a PTA.
Speaker 3 (04:53):
So that's how it all started.
Speaker 1 (04:56):
So you started in physical therapy and then you ended
in fitness. All right, So were you a workout guy
before all this started? I mean, I mean, were you
in Jake, were you in shape or were you that?
Speaker 2 (05:14):
That is a great and funny question. I wish I
had a photo of what I looked like then. Today
I'm about one ninety one ninety five solid. That day,
I was about one hundred and forty five pounds skin
and bone. So the answer your question, no, I was not.
(05:35):
I was very skinny, very frail. And I'll tell you
this fast forward. I did get the job, and one
of my first days, walking into the gym, some of
the trainers they said to me. They say, hey, you're
that new guy. I said, yeah, that's me. He said, well,
if you want to get some clients, you better put
(05:56):
on some weight. So the answer the question was not
I was into sports. I played basketball, football, I was
a big time swimmer and no traditional weight listing. But
once I got into that gym about twelve months later,
I did put on for forty thousand months.
Speaker 1 (06:16):
So, mister Ray, you know, most people have good intentions.
That's how I would sort of frame it up. They
have good intentions to be fit. Why is it so
hard for people to be consistent to execute on their intentions?
(06:42):
What is it about this thing called physical fitness that
makes it so difficult to be consistent?
Speaker 2 (06:54):
That was a great question. It's a multi layered question.
And from my experience, that interview I told you about
started in nineteen ninety eight, so that's a long time ago.
And from my experience what I feel individuals have a
hard time being consistent and number two committed. What happens
(07:17):
is you know that there's life, there's kids, it's family,
there's job, you name it. What I tell most clients
when they first get on board, I need them to
realize that it takes two to three weeks to form
a habit, to create a habit, and number two that
this journey for them to commit with myself at least
(07:39):
six months. You know, it takes time for me to
create those new positive habits Number one. Number two, it
takes at least a month for them to see and
feel any type of mental Number one in any physical change.
So I think the number one issues from people. It's
just hard to find and find time. And I think
(08:03):
the back not find time to prioritize and make.
Speaker 3 (08:06):
Time for themselves to get into the gym.
Speaker 2 (08:09):
And perhaps some people has a hard time to afford
a personal trainer a coach in order to guide them
safely and motivate them to their fitness goals. On top
of that, if they can't afford the trainer, I say
(08:29):
number three diet. You know, you can have a great
fitness program, but if you're out there eating Pizza, Hut.
Speaker 3 (08:37):
And McDonald's every day, it's not going to matter.
Speaker 2 (08:41):
So you have to find that fine line with creating
good habits in the gym and also out of the gym.
Speaker 3 (08:51):
No one's going to be perfect, Lewis. We all know
that I'm not perfect. Either look at my t shirt.
Speaker 2 (08:56):
So it comes down to making sure that you can
commit yourself to say four to five days of at
least thirty minutes of movement.
Speaker 3 (09:08):
And I tell people that too. You don't you do
not need to be in a gym, just move.
Speaker 1 (09:13):
So we here here, mister ray about people say just
do something thirty minutes a day and you're good?
Speaker 3 (09:22):
Is absolutely.
Speaker 1 (09:25):
For me?
Speaker 3 (09:26):
The answer is yes, absolutely.
Speaker 2 (09:30):
You will not believe the majority of my sessions are
at least thirty forty minutes.
Speaker 3 (09:36):
It's very rare.
Speaker 2 (09:37):
I'll take anyone beyond forty five, say sixty minutes. If
you're doing more than sixty minutes with me, that's because
you're training for an event of race, something that needs
specific duration of time with the workout. But if you're
just training for everyday life, oh you need is start
(10:00):
forty minutes. Man, I'm in the gym personally too. I'll
crush you for thirty minutes, thirty five minutes, no side.
Speaker 3 (10:05):
The bottom line is what are you doing for those
thirty minutes? That's the thing.
Speaker 2 (10:09):
You can't do a set of squats and then get
get on your phone and check out your TikTok for
two minutes.
Speaker 3 (10:15):
That's not going to happen.
Speaker 2 (10:17):
It's got to be consistent movement for at least thirty minutes.
Speaker 1 (10:24):
So how do you balance working out with food consumption?
You know, we've heard two thousand calories a day, three
thousand calories a.
Speaker 3 (10:36):
Day, yes, yes, indeed, But could I.
Speaker 1 (10:39):
Go like seven thousand if I work out every day?
Can I go seven.
Speaker 3 (10:43):
Thousand calories a day?
Speaker 1 (10:45):
You know, you hear all these things, but you know
most people who are novice, like, they don't.
Speaker 2 (10:50):
Know, right, right, Yeah, well, you know what it comes
down to, what are your goals? So you know, when
I first meet someone, that's a among the top three questions.
What's your fitness goals? What's your lifestyle goal? So someone says, hey,
today's February. In June, I want to do a half marathon.
Speaker 3 (11:14):
All right, that's a different ballgame.
Speaker 2 (11:16):
Now they have to consume adequate calories in order for
them to sustain the sufficient and correct workouts. But if not,
if it's just the average joke every day mom, it's
a different question. They don't have to consume seven thousand calories.
So it all comes down to what your goals are?
(11:37):
Number one, what's your current lifestyle as well. So majority
of the people I work with, they're not looking to
do a half marathon.
Speaker 3 (11:47):
They want to lose.
Speaker 2 (11:48):
Anywhere between ten twenty, say thirty pounds. Then it all
comes down to what's your current workout program. Once we
start increasing those days in time the workout, then yes, Lewis,
we need to adequately consume efficient calories in order to
(12:09):
get through the day to day number one. Number two,
to get through those workouts. And what's important as well.
I know you may ask later rest and water intake,
so all those elements are very, very very important. It
all comes down to what your goals are, what you're
looking for with the workout programs.
Speaker 1 (12:34):
We'll be right back with more of my interview after
this quick break. In your opinion, this physical fitness also
help with your mental and emotional.
Speaker 3 (12:50):
Health, I say yes, it does. Absolutely.
Speaker 2 (12:54):
You've heard those happy juices, those endoor friends we get
from those workouts.
Speaker 3 (13:00):
Most definitely.
Speaker 2 (13:01):
I've told people within a week or two, notice that
you'll start sleeping better. Number two, you'll start having more
energy throughout your days. And I even Lewis, I try
to convince people to work out in the mornings. A
lot of people don't like to work out before they
go to work first thing in the morning, and.
Speaker 1 (13:24):
That is you.
Speaker 2 (13:25):
I totally agree. But the idea is and there's a
lot of science behind. You can google it, you can
web and do it. But if you look back and
if you work out in the morning and you put
in at least, say twenty minutes to get to thirty minutes,
you just do twenty minutes.
Speaker 3 (13:42):
Your body will create.
Speaker 2 (13:44):
So many aka happy juices and endurement us throughout the
morning and afternoon that you do have better mental capacity.
There's studies where individuals at work are more productive, they're
more efficient.
Speaker 3 (13:59):
There wait, they're more lively and.
Speaker 2 (14:03):
Depending what job they had, they get a job done
twenty thirty percent better if they had not done a
twenty thirty minute workout.
Speaker 3 (14:14):
If you have the workout of night, that it's fine.
Speaker 1 (14:16):
But yeah, what if you don't sleep at night. It's
fine to try to work out in the morning.
Speaker 2 (14:23):
If you don't sleep, absolutely, you know what, it will
make that workout very very difficult. So I do have
individuals that come in and it happens. You know, we're
in New.
Speaker 3 (14:35):
York City, you're in Chicago.
Speaker 2 (14:37):
Ask some executives that come in, they're like, right, you
know I slept two three hours.
Speaker 3 (14:40):
Could we not go too crazy doing the workout?
Speaker 2 (14:43):
And you know what I'll do. I will cater the
workout based on what they just told me. That's okay,
it happens because number one, I don't want to hurt them. Okay,
And what happens, Yes, they're going to be a little slower,
they're not going to be as efficient.
Speaker 1 (14:58):
But.
Speaker 3 (15:00):
It's important. Yes, you do need to sleep.
Speaker 2 (15:02):
If you have a lifestyle where you're not getting adequate
rest on a daily it will hinder your workout. It
will hinder your performance. So sleep is important. And we
all know what they say, seven to eight hours of
sleep at night. Well, get the job done and you
will feel better throughout your workout. So if you could
(15:25):
be consistent with sleep, the answers yes, it will make
a huge, huge difference.
Speaker 1 (15:31):
Do you always have to incorporate weights into your training
or can you just strictly use body weight? Hey?
Speaker 3 (15:39):
I love this question. Man.
Speaker 2 (15:40):
You know there was a time I had about I
can count on one hand they had three individuals who
were over three hundred pounds. The biggest I had in
my journey was four hundred and two pounds. This woman
was a cancer survivor two times at the time she
(16:02):
lost the best friend. She had back surgery, so you
can imagine this, and she had a knee knee surgery
and hit replacement and she was four hundred pounds, So
perfect specimen. Men. In regards to your question, no weight
training lewis for from what I remember, it was probably
(16:26):
close to about eight months all body weight at the
very release. We use some bands and a huge exercise ball,
and that's it.
Speaker 3 (16:38):
My goal with the individual to teach her.
Speaker 2 (16:41):
Body to carry her body weight more efficiently. Now on
the other side of the spectrum, someone that's not overweight.
To answer your question, yes, they do not need to
have weights. They can use body weight. But what's important
is the workout program and how efficient you are doing
your exercises. So you can't just do body weight again,
(17:06):
do ten, fifteen, twenty squats, dis your body weight and
then sit down and rest for two minutes. You have
to be again there is that work consistent with your exercises,
with your movement and intentionally.
Speaker 1 (17:22):
So mister Ray, what do you do for workout?
Speaker 2 (17:26):
Oh man, I am a huge fan of boxing. As
you see this boxing dive behind me. I love body
weight stuff as well, and I do love weight training
as well. So for myself, I work out four to
five days a week and my workouts are no longer
(17:46):
than forty minutes every morning. I stretch for about fifteen
to thirty minutes around.
Speaker 3 (17:53):
Five thirty to six a m. In the morning every day.
Why do I do that.
Speaker 2 (17:59):
Because I at Backguy nine years ago and it's important
for me in order to move and feel good throughout
my days. And then my workouts will consist of a
three to five minute bodyweight warm up and honestly, every
workout Lewis is a full body workout. No longer do
(18:20):
I do the nineteen eighties nineteen ninety workout chast on Monday,
back on Tuesday, shoulders on Wednesday. I am no longer
looking to impress any lady with some big vices.
Speaker 1 (18:38):
I don't know about that, mister Ray. I think you stretched.
I think you're stretched it from the audience today, audience.
I don't know if I believe. All right, mister Ray,
give us a workout for someone. Let's say that it's
thirty years old, has never worked out in their life.
Speaker 2 (19:01):
Never give us a beginning workout for that person never
worked down in their life. No injuries, right, no problem,
no injuries, no issues, no issues at all. And this
is with me myself or by themselves, by themselves, by.
Speaker 3 (19:18):
Themselves, all right.
Speaker 2 (19:20):
I'm going to based on an individual that has no
gym access because that's very common and they have no equipment.
Speaker 3 (19:32):
Keep it as basic as possible.
Speaker 2 (19:34):
So to warm up, I will tell that individual to
go on the floor number one. Start with the plank
for ten to twenty seconds on their forearms, on their
elbows and their toes or the plank for ten twenty seconds.
Then as they're done, get on their hands and knees
(19:54):
on their fes. Do what's called a quadruped where they're
lifting the opposite arm and opposite leg at the same time,
ten times on both sides. Once they're don't with that,
get them to stand up because at this point that
I've gotten into.
Speaker 3 (20:10):
Warm with their core.
Speaker 2 (20:11):
Wong up their back, warm up their shoulders, which is
very key for every human being. Get on their feet,
stand up, do ten body squats or we say air
squats sometimes, but do these squats with their hands into
lace behind their head. That'll encourage postural integrity.
Speaker 3 (20:31):
It'll help to warm up the shoulders.
Speaker 2 (20:34):
Queue them on keeping their body weight on their feet,
on their heels, on their toes as they go up
me down ten times. Once they're done with those squats,
if they have a wall to do a wall sit
and hold that squat position on the wall for about
twenty to thirty seconds. If they do not have an
adequate wall, they can use simply squat down with their
(20:56):
arms extended, hold their squat for twenty thirty seconds. Once
they're done with that, come down to the floor again,
this time on their hands and toes in the plank position.
Continue to hold another plank to say again ten twenty seconds,
and then once they're done, turn to their backsides and
(21:17):
go into about say ten to fifteen setups. Once they're
done with that, repeat the entire cycle another second or
third round, and that's all.
Speaker 1 (21:29):
She wrote.
Speaker 2 (21:31):
The goal with that workout is to encourage every muscle
group to work with their lower extremities, the upper extremities,
and they again their core, which is very important. And
I base it on someone like you said, they've never
ever ever worked out in their life, and we keep
it as simple with those movements in order for them
(21:53):
not to be too sore the next day, and number
two not to injure themselves.
Speaker 1 (22:02):
Mister, how important is hydration? As you saw me taking
some water.
Speaker 3 (22:08):
That makes two of us. It is so, so so important.
I mean, I'm sure most of.
Speaker 2 (22:13):
Us have heard eight ounces of water every hour, and
that's just an average. You have someone that could be
one hundred pounds, or someone like myself that's one hundred
and ninety pounds, or like the woman I told you
that's four hundred pounds.
Speaker 3 (22:31):
The idea is.
Speaker 2 (22:33):
You want to adequately encourage I would say eight to
sixteen ounces of water per hour.
Speaker 3 (22:45):
If you are a tall individual, a larger individual.
Speaker 2 (22:50):
Push towards that sixteen ounces per hour and do that
at least eight to ten hours. If you're working an
eight to ten hour shift, then every hour you're at work,
you consume at least one bottle of water per hour.
The idea is every hour. And here's why I was
about to say. The idea is they say water and
(23:13):
metabolism are very related. If you are dehydrated, you will
have low energy mentally and physically. So if you can
encourage someone to consume an adequate amount of water, number one,
they'll be more efficient. Number two, they'll be more alert,
(23:36):
more focused, and believe it or not, you'll be less hungry.
And then many times I've told individuals, when you're hungry.
Speaker 3 (23:48):
You're probably honestly dehydrated.
Speaker 1 (23:51):
Drink some water. Final question, mister ring, and this is
for people like me. Yes, sleep at night. What do
you do to get some sleep?
Speaker 2 (24:06):
If you're not working out? There's something called meditation. If
you don't know how to meditate, read a book something
you enjoy reading. If you can put yourself in a
position where you can allow your mind to not do
the mundane of your particular lifestyle, whether you're thinking about
(24:30):
the waymaker or myself thinking about my day to day
with clients, get yourself out of that element mentally and
allow your brain to go somewhere else. You have a
great chance of being able to wind down, slow down mentally,
(24:51):
and then at that point you will allow your body
to naturally produce that melatonin that you need in order
to fall asleep. So, again, if you're not working out,
obviously I'm going to urge you to do some exercise
because you will sleep better if not, find a way
to allow your.
Speaker 3 (25:11):
Mine to rest, to slow down.
Speaker 2 (25:15):
And get into a position where you can just be
at ease meditating. So key, if you can find a
way to meditate everyone, it's a game changer. And I'm
not saying ten to fifteen minutes.
Speaker 3 (25:27):
All you need is one two minutes of meditation, but
change your life or read a good book or more important,
listening to the Way.
Speaker 1 (25:37):
Maybe, mister Wright, thank you for joining us today on
the Waymaker clients to I chat.
Speaker 3 (25:47):
I appreciate How can I appreciate you?
Speaker 1 (25:50):
How can people get.
Speaker 2 (25:52):
And you can find me on Twitter and Instagram, underscore
the fit Curator that's t h y f I T
c u R A t O R and on the
world wide web deficurator dot com.
Speaker 1 (26:11):
All right, sir, we thank you for this advice. Hey all,
we all get rat and lace up right now and
go do at least twenty to thirty minutes a day.
Speaker 3 (26:23):
Let's get off, let's.
Speaker 2 (26:24):
Melf this and get get a workout going right now.
Speaker 1 (26:28):
All right, thanks mister director,
Host
Louis Carr
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