30: Mastery and the Power of Fitness Habits — Dave Smith

0:00take back your health now episode 30
0:06you’re listening to the take back your
0:08health now podcast to show that
0:10interviews the top doctors athletes
0:13trainers and entrepreneurs to help you
0:15find the holy grail of help
0:17now here’s your host dr. dan Margolin hi
0:25this is dr. dan Margolin with another
0:27segment of take back your health now
0:29where we pull out all the stops in
0:30search of Health’s holy grail we are
0:33really excited today to have mr. Dave
0:36Smith he’s a personal trainer since 2001
0:39was chosen as canada’s top fitness
0:42professional in 2013 for his dedication
0:45to his client success
0:47Dave Smith how are you my friend a dr.
0:50Dale I’m great how are you doing you
0:52know what I’m doing awesome and I’m
0:53doing awesome i’m so happy to have you
0:54on the show I got like a million
0:56questions for you but I’m the first
0:59thing is you put a lot of emphasis and
1:00working out upon the power of habit
1:03what happens you know should we have to
1:05achieve wellness and like how do we do
1:08that
1:08yeah you know my my whole approach with
1:10clients all the house building and
1:12here’s the rule that i always tell
1:14clients is we get so often caught up in
1:17thinking about where we want to end up
1:18and we take on all of these different
1:20you know goals are habits that we want
1:23to build to get to that end place and
1:25it’s overwhelming and then results we
1:27get frustrated we quit we feel like a
1:29failure and then usually in January the
1:31next year we start all over again and do
1:33this process year after year so instead
1:36what I’d like to encourage people to do
1:38is think about i always use the term
1:40mastery develop mastery over just one
1:44habit and then once you feel like that’s
1:46actually become a habit your life then
1:48you can move on and develop mastery over
1:50another habit
1:51oh I love that I love that so when
1:53you’re saying like master like if I’m
1:54working out a lot right or I start
1:56working i have a workout in years what
1:58would be an example of something that I
2:00would get mastery over all great i love
2:03that question so when I see you
2:05face-to-face personal trainer and have
2:06clients that would come in all the time
2:07and they tell me their goals and I’d say
2:09okay what do you want what you want to
2:10do to reach those goals and nine times
2:13out of ten they say i want to exercise
2:15seven days per week
2:17outside of that he’s been going to sleep
2:20anymore i don’t want to sleep anymore
2:22that’s seriously but that’s like the
2:25exact opposite the mastery because going
2:27from zero exercise to say i’m going to
2:28exercise every single day the chance
2:30that happening is virtually zero so you
2:33know your question is what can you do
2:34for exercise i would say master the
2:37habit pick a day of the week so say
2:39let’s say wednesday and master the habit
2:41of going to the gym every single
2:43Wednesday and when you’ve proven
2:44yourself like over for six weeks that
2:47Wednesday’s like without fail you know
2:49you’re going to go to the gym don’t
2:50worry about what you do when you get
2:51there just get to the gym when you know
2:53that habits built then you can build
2:55something else and maybe it means you
2:57know changing the type of exercise to
2:58make it a little bit more challenging or
3:00maybe it means taking on that you’re
3:02going to do mondays and wednesdays that
3:03that’s what I’m talking about mastering
3:05little tiny habits love it love it and
3:07how how long would you say that it takes
3:09something to become a habit like visit
3:11three months for how long would you
3:13think it would be yeah you know this
3:14could quite often hear people say 21
3:16days of yore heard that 21 days to build
3:19a habit
3:20yeah it’s never worked for me there’s no
3:21way there’s no place and you know I
3:24think that’s like bogus research whoever
3:25started that you know research kind of
3:28shows it’s closer to that 70 to 80 day
3:30range that i believe that i said so at
3:33least at least two months and I i know
3:37that sounds like the long haul but I
3:38work primarily with clients who want to
3:40lose weight and you know if you can do
3:42something for two months and build that
3:44habit chances are next year you’re not
3:46starting over from scratch so it’s worth
3:48it
3:49no you’re really building a strong
3:51foundation now are you find that there’s
3:54some people like I just give an example
3:56i really started working out pretty hard
3:58about a year ago and just you know
4:00you’ll find that i almost have to build
4:04into my workout that time off when I
4:06give myself a week in case the the poop
4:09hits the fan like last week was so busy
4:12for me literally have to be up in doing
4:14surgeries at like five in the morning or
4:15six in the morning i just i had to blow
4:18off some of the workouts but it’s not so
4:20bad for me because I i started in my
4:22head had figured out that i was going to
4:24end up doing that anyway i would put i
4:26would give myself a week somewhere in
4:28that I mean
4:29is that the right viewpoint or or should
4:31it be like will get up at four o’clock
4:32if you gotta let me have you what
4:35happened then did you get back into the
4:37habit when that week was over
4:38you know what I did actually yes i did I
4:40mean it was it was a little bit of a
4:41struggle quite honest I don’t think the
4:43workouts you know what that I come out
4:45of that car is good because I’m not a
4:48white and it just doesn’t feel a strong
4:49but yes ultimately i I’ve been getting
4:52back now years before
4:54absolutely not years before I’d be gone
4:56and most people to be honest fall off
4:58like that’s what it takes is a
4:59disruption in life because it’s
5:01relatively easy to exercise when
5:03everything goes smoothly but its users
5:06that disruption it’s easy to fall off
5:07path so I like to use their strategy is
5:10really powerful is called if-then
5:12statements and I don’t know if you’re
5:14familiar with this novel basically is
5:16really simple would be if something
5:18happens then what are you gonna do about
5:21it
5:21so an example you gave if I have a
5:24really busy week then how am I going to
5:26get my exercise regardless and you gave
5:29one example could be if I’m so busy
5:31today that I can’t work at 6am then i’m
5:34going to wake up at 5am and do a 30
5:37minute workout or if I’m really busy
5:40today and i know i’m not gonna be able
5:42to get to the gym then i’m not going to
5:44go for lunch instead i’m going to go for
5:46a walk and eat lunch at my desk so
5:48there’s a million different permutations
5:50of how you can put this if then
5:51statement together but it’s so powerful
5:52because it can literally overcome any
5:55obstacle you face and I love it because
5:59it’s very fluid right it’s really like
6:01something that just moves but it’s not
6:03accepting defeat because you’re not
6:04saying if this happens well then I’m
6:06gonna go back to bed
6:07I don’t think that’s probably right so
6:09you could that is an offensive
6:12no I I like you doing my clients it
6:15really works well around food so you
6:17know for anyone that suffers from food
6:20cravings a common when I work with is if
6:23after dinner I feel like eating a cookie
6:26or a bowl of ice cream or whatever it is
6:28then i will pour myself a glass of I
6:32like to use chai tea cuz it’s a little
6:34bit sweet as that sweetness to it so
6:36it’s sugar craving then I’ll drink a
6:39full cup of tea before I dive into
6:40dessert and it just gives people that
6:42you know something that feels good they
6:43know because program in their life no
6:45questions asked just easy to do
6:47wow I love that date many it was so easy
6:50to talk to i could actually see that
6:52that you know you’ve been doing this a
6:54long time I can imagine that there are
6:56flocks of people sort of lined up for
6:58your advice and to work with you how did
7:00you get started in all this is kind of
7:04an embarrassing story actually so it
7:06goes way back to my high school days
7:08actually i was i was the school
7:10president and I was emceeing this
7:13assembly and feeling really good about
7:15myself I’ve made some jokes everyone
7:16laughs thought I was kind of a man
7:18walking down the hall after this
7:20assembly and I see this girl walking
7:22towards me and she comes up and she says
7:24hey you know what gave you know it you
7:26know what I noticed when you’re up there
7:27onstage and right away I thought okay
7:30she didn’t tell me I’m really funny or
7:32how she thought it was really cute
7:34she says right and notice how skinny
7:37your arms are and all as an 18 year old
7:41guy honestly I was just devastated
7:43either go to settings like skinny little
7:45hearts before but literally the next day
7:48I went and got a gym membership and wow
7:50you know doctor and I’m embarrassed but
7:53it’s true it’s a hundred percent for
7:55vanity reasons I didn’t want the skinny
7:56little arms but that’s what it took for
7:59me to sort of fall in love with exercise
8:01and then soon after that I started to
8:03look at what I was eating and you know I
8:05started when I was 18 and I’m pushing 40
8:08now so I’ve been out for a long time
8:10wow why I saw like just some pictures
8:14and stuff online of opium you you look
8:17like you’re sure you look a lot younger
8:18than 40 years old I’m 54 so I know what
8:21it means and what it takes to stay in
8:23shape as you’re getting a little not
8:25that for years old by any means but arm
8:27what what did you change in terms of
8:29your eating habits who was there at that
8:31point did you start eating more protein
8:33you start eating less like what did you
8:34do with that is another great question
8:36so I fell in the trap of a lot of young
8:39guys really knew all the muscle mags and
8:41really exactly what you said actually
8:43funny you say even more protein and
8:44that’s what i thought i needed this high
8:47protein diet kind of fats cut out like
8:50all kinds of foods that probably were
8:51quite healthy for me and the story plays
8:53out that started when I was 18 and by
8:55the time I
8:56to university I had a very severe case
9:00of sleep apnea and basically got
9:03virtually no sleep was exhausted all the
9:05time you know the turning point i’ve
9:08been asked this before the big turning
9:10point for me was when i started my first
9:12co-op job as a business student was
9:15working in an office and was on a
9:17conference call and I guess I had fallen
9:19asleep while on the conference call and
9:21I woke up because drooling all over the
9:23receivers the song haha and I thought
9:27okay there’s something wrong with me
9:28this decision not be happening
9:30yeah wow so it was a huge wake-up call
9:33that kind of that ultra restrictive
9:36dieting and i will see clients all the
9:39time that say you know i can’t eat this
9:40or I only eat this that ultra
9:43restrictive diet and that’s not how our
9:45bodies are built to function and so
9:47since then it’s really been an
9:48experimentation process of all the
9:51different healthy foods that they’re the
9:52different quality levels of foods what
9:55works for my body and then helping my
9:56clients do the same and are there
9:59certain foods that you would say you
10:01know maybe that we’ve been taught are
10:03actually good for you that even yourself
10:06for a little bit surprised that they
10:07really weren’t good for you and then you
10:09get people you know you find people that
10:11are trying to be good and they’re eating
10:12these foods and they’re actually not as
10:14good for them as the people thought they
10:16were all there’s tons of examples you
10:18know like basically walking any
10:19supermarket and if this is kind of my
10:21rule if it has to have a health claim on
10:23it then chances are it’s not as healthy
10:25as it was talking about but you know dr.
10:28then what I will say is that it’s really
10:31hard to make hard and fast rules for
10:33everyone so you know we’ve gone through
10:35in my lifetime there is the low-fat
10:37crazed there was the no carb crazy
10:40there’s a high-protein craze and the
10:42fact is that everyone is built
10:44differently and you know your diet your
10:46ideal macronutrient breakdown of what
10:49foods you should be eating is going to
10:50be different than mine so it’s something
10:53that always caution people as if you
10:54hear anyone that’s saying everyone needs
10:57to eat this or everyone needs to do this
10:59it’s probably a good idea to run away
11:01because chances are
11:03that that’s not the truth for you so
11:06really like you starting in depends on
11:08how you feel if you’re feeling better on
11:10it I love it I love it and so at what
11:14point did you like totally devote your
11:16life to this this direction
11:21yeah like you i started personal
11:23training when I was in university so
11:25that was kind of started it but then I
11:26would do my business degree at the time
11:28and so I i completed my degree and
11:30started working in corporate marketing
11:32but here’s the kicker is the first
11:33full-time job i got is a marketing
11:35manager was working for the Hershey
11:37Chocolate Company know has the if you
11:41went over to the other side my friend
11:43success I would go to procreate in the
11:46world so by day
11:48my job was as a marketing manager for
11:49twizzlers licorice and then jolly
11:52ranchers hard candy so by day i was
11:55creating marketing campaigns to get
11:57people to eat more sugar and then by
11:59night I was a personal trainer trying to
12:01stop people from eating sugar so yeah
12:03wow that’s great yeah so I did that for
12:06a couple years and just realize the
12:08whole marketing side of things I didn’t
12:10feel like I was making an impact in the
12:11world and so transitions full-time into
12:13fitness and have been going out that
12:15ever since I guess you know also that
12:17marketing degree and all that marketing
12:19background definitely help you in this
12:21field right i mean look at the success
12:23that you’ve become
12:24yeah you know you actually yes a really
12:26great question about what foods people
12:29think are healthy that actually aren’t
12:30and I’m not going to name the name of
12:33the product that I used to market but I
12:34had a specific product in my portfolio
12:36that was being marketed to moms as a
12:39candy that was made with real fruit and
12:43on the package we were used all these
12:45health claims talking about how there’s
12:46all kinds of real fruit in there and you
12:48know it’s a healthier choice blah blah
12:50blah and in reality to meet the food
12:52requirements to be able to say those
12:54claims the actual candy had to have four
12:57percent real fruit and your percent or
13:01percent if we had four percent then we
13:03could say made with real fruit and so I
13:06remember specifically there’s one event
13:07that was a huge eye-opener to me as we
13:09were doing this focus group and i’m
13:11watching all these women they’re testing
13:13out these candies and the one woman said
13:15I just feel good
13:16buh-bye knees because when my kids don’t
13:18eat their fruit i know that i can give
13:20them all use so that I just stop now
13:23what am I doing with my life
13:24oh yeah oh shit happens throughout for
13:28me I always who write these rules of 4%
13:31where where would they come up with that
13:32one out three percent why don’t you make
13:35it two percent separately for said what
13:37you come up with that from
13:39oh my god so I like let’s go into like
13:42why when you do start exercising start
13:45working out so you’re not getting the
13:46results
13:47is it because of things like that is
13:49because you know you you think you’re
13:50eating fruit and you’re eating something
13:51that’s four percent fruit or I just saw
13:54something where it’s not had online
13:56facebook at subway they did a study and
13:58they look at the amount of chicken that
14:00was in the chicken and it was a like
14:02fifty percent chicken 50-percent soy or
14:04something like that
14:05how how how widespread is this like do
14:09we really know what we’re eating
14:10no I not surprised I’ve never heard that
14:13subway research but that doesn’t
14:14surprise me at all and you know you
14:16asked your question was when people
14:18start exercising and not getting the
14:20results
14:21why is that and you’re a hundred percent
14:22right on when you say it’s food-related
14:25you know it doesn’t take I was just
14:28being interviewed this morning about
14:29personal training strategies and I was
14:32saying that as a personal trainer we
14:34need to get over ourselves and stop
14:37saying that you know we have the miracle
14:39workout program that’s going to cure
14:40everyone and help everyone lose weight
14:42the fact is if you move your body that’s
14:45all you need to do figure out your diet
14:48don’t worry about having the perfect
14:49workout to workout routine figure out
14:51your diet that’s the key
14:53well you know is I I just interviewed
14:56John lane Jacqueline son and you know
14:59my-my question towards the end is always
15:01zero what do you consider the holy grail
15:04of Health and what would you say what
15:06would your father have considered and
15:08basically was motion and exercise and
15:10it’s instead this weekend i was i was
15:13actually in Tennessee taking a course on
15:15joints and joint repair and stuff like
15:18that and they were explaining how the
15:20motion of the joint creates the
15:23nutrition bring brought into the joint
15:25that the joints themselves don’t
15:26actually have circulation going into him
15:29but there’s threatened
15:29it’s like an osmotic pressure from the
15:31motion the nutrients go in there and so
15:34it just struck me about what John and
15:36said and it strikes me about what you’re
15:37saying that though the exercise and
15:39emotion is really a big part of that
15:43holy grail of health
15:45yeah and just it is motion that such a
15:47great word because it really is moving
15:49our body i think that so many people are
15:51caught up in this idea that exercise is
15:54either running or lifting weights and
15:57then if you do anything else you know
15:59maybe it’s like a nice activity but it’s
16:01not actually working out or exercising
16:03and just couldn’t be further from the
16:05truth move your body that’s all it is
16:07so when you get somebody that comes you
16:10will give us an idea that’s what is your
16:11process for a client look like and then
16:13my next question would be like what’s
16:14the word processor look for something
16:16that’s really out of shape and hasn’t
16:18worked out in a long time now i can
16:20think the process to be honest i
16:22approached working with clients in a
16:23much different now than I did you know
16:2515 years ago but it’s much more
16:27psychological really finding out you
16:29know what the true motivation why is
16:31someone doing this like what will keep
16:32them on that path because you know when
16:36someone comes in to see me i asked them
16:37why are you here the first thing they’re
16:38going to say is because i want to get in
16:41shape and that’s like about the worst
16:43reason ever because what does that
16:44actually mean what is in shape mean and
16:47so everybody drill down a little bit
16:49deeper and say well what does that look
16:50like most people say i want to lose
16:52weight but that’s still a very weak
16:55motivation why do you want to lose
16:57weight
16:58remember the the process that actually
17:00uses like I asked the question how will
17:02that make your life better and I’ve had
17:04a couple really great k acts are case
17:07studies and how this works so well so I
17:10want to get in shape how that makes your
17:11life better
17:12well because they lose weight well how
17:13would that make your life better and
17:15there’s one woman that I took this too
17:16and she talked about how losing weight
17:19will give her confidence well how would
17:20that make your life better well if I had
17:21more confidence then I’ll go out and be
17:23able to socialize more easily ok well
17:25how would that make your life better and
17:26our story kept on diving down and down
17:28and down and eventually we came out that
17:30she owns her own business and her
17:32business is really struggling and she
17:35needs to go in socially networked in
17:37order to meet the contacts that she
17:39needs to meet to make your business’s
17:41success
17:41oh and she felt so self-conscious about
17:44her body that she wasn’t doing that and
17:46when you get down to that level of
17:48motivation that’s powerful like if she
17:50wakes up and remembers my livelihood my
17:53business depends on me feeling good
17:55about my body therefore i’m going to go
17:57to the gym that’s way better than saying
17:59I’m gonna go to gym today because I want
18:00to get in shape
18:02oh yeah that’s a totally different
18:04motivation that’s when you hit that when
18:06you switch somebody do you know
18:08immediately like yeah that’s it like
18:09this person was just start working out
18:11here’s the dumbbell straight you know
18:13absolutely for the next yeah well like I
18:15know it and they know it’s cool because
18:17you see that light bulb moment where
18:18it’s just like oh yeah this is why I’m
18:20here
18:21well so what what what should an optimal
18:24fitness routine look like a man again it
18:27may be variable depending on the person
18:29but if we had sort of the average person
18:31would that look like
18:32yeah it goes all back to were talking
18:35about before but moving your body and i
18:37like to use there’s a concept called the
18:39six primal movement patterns and
18:41basically just think about how we were
18:43three historically like prehistoric man
18:46what kind of movements what they do and
18:48then we need to train our bodies to do
18:49those same movements or you can think
18:51about it as a child like what kind of
18:52movements with a child do that’s what we
18:54need to do so the six really quickly are
18:56pushing pulling bending twisting lunging
19:00and then squatting and if you can build
19:04those into your workout routine your
19:06body is going to function really well
19:08it’s going to respond really well to the
19:10exercise with all kinds of ways to do
19:12that you do that in the weight room you
19:13know you can do it a fitness class you
19:14doing a dance class
19:16there’s so many different ways you
19:17playing sports so I try and get
19:20particularly guys are the worst because
19:21we go to the gym and what we like to do
19:23we like to do our bicep curls and we
19:25like to you know build big packs but
19:27that’s the prettiest thing right now is
19:29for guys and try it a little fights for
19:32girls and tries for guys or something
19:33like that right there is nothing like
19:35that but yeah it’s so that holistic
19:38perspective think about how your body
19:40intended to move and then go and train
19:42it to move like that
19:43well you know I really i like that
19:45because it would break it down i mean
19:47you can go into a gym and you can see
19:49all the different machines and you can
19:50get a little bit of frustrated or a
19:53little bit shocked
19:54because you don’t have to use all of
19:55them but if I can keep that in your mind
19:57that you just got to do pushing pulling
19:59like squatting you’re breaking down
20:01those basic emotions i really like that
20:04I got a great deal what they want to
20:07sweet spot in weight and like it in
20:09others let’s say I would have come into
20:10you and I would say listen you know you
20:12found my motivation right like i have my
20:14business is in trouble I need to meet
20:15people I feel funny about the way I look
20:17how would you assess how much weight i
20:19needed to lose to actually you know look
20:22my best
20:22or feel my best all that’s a
20:24million-dollar question that’s a tough
20:261i got some good questions you know it
20:30is tough because we used are you online
20:33you see all the time you know people use
20:34things like BMI and say oh you know BMI
20:37told me I’m obese or morbidly obese and
20:40you know doctor and the fact is that
20:41generalizes charts like that are
20:44generalized metrics are pretty
20:46meaningless because everyone’s body is
20:48built so differently
20:49ok the the most accurate measurement
20:53that you can use it really is a body fat
20:55percentage and I say that hesitantly
20:58because i know you know a lot of
20:59listeners they might have their body fat
21:00scale at home and chances are that body
21:03fat scale is making up some number that
21:05might not be a reflection of reality at
21:07all but that is but whatever it was her
21:10body fat scale what does that look like
21:12and how do you even use that I’ve heard
21:13it before they’re really seen one like
21:16most of the the cheap ones that people
21:18have in their home are based on
21:19something called electrical impedance
21:21and basically what it does is send
21:23electrical pulse to your body and then
21:25based on your body composition so how
21:26much lean tissue vs fat tissue you have
21:29that polish will return a different pace
21:31and so it can’t tell if it’s faster or
21:34slower either you’re fatter or your
21:36leaner and it’s just it’s a very like
21:39rule of some way of measuring body fat
21:42but it’s not super accurate so you get
21:43people that step on these and they are
21:45so dismayed or they’ve been working hard
21:48and they don’t see it go down well
21:49chances are your scale probably isn’t
21:51telling an accurate picture the the
21:54better way to do it if you go to like a
21:56doctor’s office or a lot of gems will
21:58have a professional-quality one and it’s
22:00a million times more accurate so you can
22:03actually start to see some true progress
22:05if you measure yourself over time on
22:06that type of scale
22:07so they do work you just said you need a
22:09little bit of a higher end one to really
22:11be accurate
22:12yes it’s more accurate still be probably
22:14like plus you know plus or minus two
22:16percent you know but it’s relatively
22:18close there there’s much more advanced
22:20ways i can do a submersion test where
22:22you actually are submerged in this pool
22:25and it’s very accurate but you’re paying
22:26a lot of money are going to some sort of
22:28university to get those done so
22:29ok you go to the gym and that’s probably
22:31best that i actually got it so it’s
22:35really he said to measure your body fat
22:37how was there can i have heard calipers
22:40and things like that those accurate at
22:42all
22:42yeah it totally like if you’re working
22:44with a professional you can have someone
22:46was going to go ahead and buy a set of
22:48calipers and tried on themselves
22:49I’d say that probably looking for 13
22:51very accurate probably is not going to
22:53work
22:54have you read had done before I you know
22:57what I i had 1i guess what you were
22:59talking about before we step on it and I
23:01told you your your percentage of
23:04happened also gave you like what your
23:06actual age would theoretically be you
23:09know like not you’re a certain age but
23:10wages your body into that and I don’t
23:13know if that was accurate or anything
23:15like that but i did well on it i was
23:16like i got like 30 for something like
23:18that so i think it was really accurate
23:20you from going to go there was one of
23:22the most accurate things I’ve ever seen
23:23that you can go feeling pretty good
23:26about yourself at least go for it
23:28absolutely but a ir this is the calipers
23:32i remember when i was in university
23:33actually we were being taught how to use
23:35calipers on a client and are inserted
23:37kind gave us a parent said hey go
23:39measure your triceps fold on your
23:41partner and I remember just taking the
23:43state pension away until I found some
23:44sort of skinfold I could grab on behind
23:47i don’t know what the reading was glad
23:49sure it was not even close to accurate
23:51so you know calipers yeah they can work
23:53with someone who’s trained but most most
23:55people probably just be pinching their
23:57fat that’s about it what you need to
23:59hear about like these bodybuilders that
24:01that for a guy they get their body sat
24:03down to like five percent or six percent
24:06or so maybe even less than that i don’t
24:08know i mean how healthy is that for
24:11somebody
24:11yeah you know like again it Spence
24:14trends on up a person like from person
24:16to person to myself I’m of the body type
24:19echo
24:20orphan an ectomorph for someone who is
24:21naturally really lean really skinny
24:24hence why girls that the comment about
24:25my skinny arms but I I walk around but
24:28you know it probably five or six percent
24:30body fat just that’s what my body likes
24:32to do when I’m acting I love it was the
24:34percent like 55 or 60 you do wow wow
24:38but for me so the contrast of that is an
24:41active more has a really tough time
24:43building muscle whereas you know someone
24:45baby like yourself can go into the gym
24:47and work out a couple weeks and all the
24:48sudden you see those muscles popping it
24:50as tough for me so it just depends on
24:53your body type
24:54ok Wow and what are the types you just
24:57said the active morph and what was the
24:59other one
24:59wow there’s three so ectomorph is the
25:01beanpole mesomorph is kind of the
25:05athletic build and that’s you know
25:06that’s sort of the idea when you can put
25:08on muscle quite quickly can also shed
25:10fat quite quickly and then the opposite
25:12end of the scale from the ectomorph is
25:14the endomorphism that someone you know
25:16your picture a big linebacker/defensive
25:18football player big heavy guys who can
25:23pack on the way but for them to actually
25:25trim down is quite quite difficult
25:26understood and damage there is there one
25:29is there one body type that you see more
25:31this is the one body type that comes to
25:33you more for training or not really sort
25:35of a flip of the coin
25:37Wow for me because I deal with weight
25:38loss i don’t see many ectomorph
25:40leicestershire okay so yeah a lot of
25:42metamorphosis ananda more and more some
25:45particular because they’re quite often
25:48the clients will come and say I’ve tried
25:50everything and nothing works and in
25:52reality their bodies just predisposed to
25:54hold a little bit more fat than maybe
25:56the rest of the population is but I
25:59always tell them just because that’s
26:00your predisposition that doesn’t
26:02necessarily mean that that’s the
26:03predictive outcome once you take the
26:05right steps
26:06understood understood well they’ve we
26:11come to the inevitable part of our
26:13interview we’re and maybe you’ve
26:14answered this but work we’re looking for
26:16that holy grail of help me if i were to
26:18pose that question to Dave Smith what
26:20would you consider to be the holy grail
26:23of health
26:24what would that be sir like the holy
26:27grail for me is to be able to move your
26:29body pain free in a way that will allow
26:32you to do the thing
26:33do you want to do and you know for an
26:36athlete that might mean something
26:37different than you know a parent who
26:39wants to be able to play with their kids
26:40or a weekend warrior who wants to go for
26:42a run
26:42so if you can do the activities you want
26:46to do and you feel good doing them is
26:48pretty hard to argue with that pretty
26:50hard to look at a body fat scale and say
26:51I’m doing something wrong you can write
26:53you everything he’s ever you want to do
26:55yeah Wow powerful stuff powerful stuff
26:58maybe you you were chosen as canada’s
27:00top fitness professional in 2013
27:04what was that like I was pretty exciting
27:08actually I had a little chuckle when you
27:09brought up that subway research because
27:11the vehicle Lord was actually sponsored
27:13by subway and oh sorry no that’s all
27:18good but then the the kind of funny side
27:21of this is side to get up i was in an
27:23audience basically there’s like 15,000
27:25personal trainers from across canada for
27:27at this conference and announced that I
27:29was chosen I go onstage and asked me to
27:31give to give a speech and this guy from
27:34subways there with a big check
27:36presenting me with this check for
27:37winning this award and I don’t obligated
27:39to like be nice to subway and so I said
27:42something about her was but I remember
27:45saying all I love the whatever turkey
27:48sub I just get something like made it
27:49out of my head and he looked really
27:51happy that i mentioned subway in handing
27:53me my check so I saw their savings and I
27:56hope it was a really big jack ready to
28:00cook and the funny thing to go with this
28:02check they gave me I don’t have some of
28:05seeing them out maybe five thousand
28:07dollars worth of subway gift cards
28:09oh and I God for the next year just like
28:11gave anyone that I met here take ten
28:13bucks huh itself useful haha that’s
28:18great that’s great Dave people that want
28:20to learn more about you more about what
28:21you do and stuff like that
28:22how would be how would they get in touch
28:24with also you have your own podcast how
28:26would they find out about that the best
28:28places just checking my website so let’s
28:30make your body work dot-com and there
28:33you will find my podcast you’ll find my
28:35blog i have probably a couple hundred
28:39exercise videos that teach sort of those
28:42primal movements that we talked about
28:44and then if you have any questions
28:46honestly and seriously then my favorite
28:48part of my day is getting questions from
28:50people who are actually looking to
28:52change their health so anyone listening
28:54has questions feel free go to my website
28:56and shoot me an email
28:58Dave Smith thank you very much for being
29:00on the show sir was awesome and the list
29:02is I’m sure going to get a great deal
29:03out of it
29:04thanks dr. than any time is a pleasure
29:07being here talk shouldn’t think this
29:09episode is sponsored by New Jersey Foot
29:11and Ankle Center in Oradell New Jersey
29:14remember when you have a foot problem
29:16you’ve got a foot doctor in the family
29:18weekend and evening appointments are
29:21available call us at 2012 619 445 once
29:26again that’s 2012 619 445 thanks for
29:31listening
29:32check out the show notes over at dr.
29:34Dansby stop your loving the show head
29:37over to iTunes and leave it to review
29:39and we’ll catch you next time
29:42voice-overs for this episode were
29:46provided by Randy Ramos jr. to see and
29:50hear more of his work visit Randy Ramos
29:53jr. dot-com