So they deducted from my calories. Yeah, there is lots of pitfalls on the way but in a few weeks it starts getting very efficient. So it doesn't take that much time because normally they eat the same food and it's already is in the database and it takes just 30 seconds to put in a Mill and normally this is where I want this.They think it's about discipline and food, but it's more about discipline and consistency of your records. I have a client who when he records in my fitness as well. He stayed in loses weight. Then he stops recording. He starts gaining weight. You are listening to the Ricky Long podcast where International Fitness entrepreneur Ricky Long answers your questions and interviews Fitness leaders on training nutrition. Rishon and mindset Ricky is a fitness industry expert having been helping people achieve their fitness goals since 2002. We talked everything Fitness business and group exercise to help you on your fitness journey. This podcast is a Ricky Long podcast. This podcast is number 55 in the Ricky Long podcast Series. This podcast is sponsored by Rhian because that's all it does in Scotland. Welcome to another episode of the regular podcast. And by the way, this is the first podcast I have done since I became. A marathon swimmer. Thank you. Thank you very much. I know that's really impressed you. Two days ago on Saturday the 7th of September. I completed a 10K swim in Loch Lomond and it's likened to be in the same type of challenge as a rule drum Marathon to a roadrunner thing is 42 kilometers 26 miles a 10K swim is a 10K swim and for the average person. Both of them would take in Android for four and a half hours. That is assuming you can both swim and run. I'm so I'm very very happy to have completed that Loch Lomond swim. I learned a lot about I'm going to do a podcast upload it later on in the week. Just want to kind of get my thoughts back together and can really digest but I just want to take this opportunity to thank everyone who has reached owed and sent the message overwhelming amount of support on social media both on the day and in the the pictures and videos afterwards. So thank you very much for that and a massive showed and thank you to Rhonda who come up take some pictures and videos and the ways who come up took some pictures videos. Absolutely fantastic. So thank you very much for that. This episode was one of my favorite episodes. I have ever done on the wrecking all podcast. I had a good friend ex-colleague at Les Mills called Olga and you'll hear me try to pronounce her cernium as we do the podcast. So I'm not going to ruin that by trying to do at night all this is originally from Ukraine has lived in the UK since 2009 of as a personal trainer. And specializes in nutrition coaching. So here if we just we go to time we discuss nutrition and high that looks to the everyday person and we go to town on a weed a sector. We pull it apart. We we talk about fads and myths and processes and high people can work it out for ourselves and we spend a lot of time talking about exactly what all good doors in her nutrition coaching courses. So all her runs a this week nutrition course, which he does on a one-to-one basis with her clients, and I obviously get her to walk through the process with me. As we do the podcast and I just had a lot of fun doing it. I really really good long conversation. I think we were chatting for about 60 minutes and no you will get a lot of value from this soup, please please please give a listen get it maybe for this one get a pair night. Just get ready to take some notes or use the notes section in your foam huge huge. I might the value in this episode for absolutely anyone who cares about your nutrition and what they're eating we're going Mindset stuff as well all the way through, you know, it's really important to remember that you don't be in a calorie deficit, you know that principles easy. Look at after you nutrition and principle is easy, but it's the application or that which is where people find the challenges and the hurdles and the walls. So it is the the mindset which we talked about a lot and I did just get in there positive mindset around all of that. And then lastly we'll talk a little bit of business. Of business. So talk about what Olga's doing noise what you're doing next and all the made the transition from being a Les Mills National presenter for Les Mills, UK National trainer presenter and how noisy she doesn't do that rule and she's not teaching classes as well why she made that transition how she made that transition and how she feels about it knows who she you'll hear about in the episode it was I don't want to say too much at this point because I just want you to listen to it kind of organically. So yeah, I'm just going to stop chatting about that because you want to hear all those thoughts and that and you're going to hear my thoughts and that you'll hear that about three-quarters of the way. So the episode this episode with Olga sponsored by Podium for sport Northern Ireland sports retailer all the year 2018 specializing in Reebok now knows right now. Specializing in all the Ulster and Ireland rugby kit get involved. Give them a follow. Thank you so much for your support over the chat with Olga Olga on ash anko, pies that Olga automation Point, yes. Alright this podcast is going to be absolutely fantastic with Olga on a shank. Oh hi Olga. Hello. Hi, Ricky. We've spent that by the last are five minutes not really discussing the episode would just basically been discussing how I'm going to say your cernium with my my basic understanding on a shame. Yes. Very good. No, I have no no longer a long time probably for five years. Yeah. We've been on the the Les Mills UK Treatment team together. I'm further than that. We're just you know, we're all really being connected on social media follow each other what each other's doing and I've always loved the content all this product and I'm so happy to have you here on this podcast. So thank you for giving up your time. It is nine o'clock on a Monday morning. I cannot think of a better way to start out with them recording a podcast. Yeah, thank you very much for inviting me. Yeah, nice. Nice morning. We have rain in Sheffield. Oh, yeah. It's raining in Scotland as well. Obviously Scotland. So tell the listeners a bit about yourself. Who are you and what do you do? I am a personal trainer and nutrition coach. I specialize on fat loss. And what else did you do? Yeah, that's my main my main focus now love that training nutrition coaching. Yeah, I do questions and I do fat loss and I'm a coach for both absolutely fantastic. So you've what else can you say? So just so that the listeners know said you lived in Sheffield. Where are you originally from? And when did you move the chef is? Yeah, I'm originally from the south of Ukraine. And I lived for a long time in the Ukrainian Capital Kiev. And then you've just shuffled into solvent 9 I came there to do my PHD in social science. I did it and then I started slowly transitioning into fitness because this is what I really love to do. Okay. I'm how did that I don't know that. How did that transition Look From Below? Do what social science because I'm sure my perception of what social science even completely wrong. And so will a lot of others. Haha. It's so wide notion. Actually, I started economics and international business as my undergrad and graduate degrees and then in scheffel, they started public policy. Okay and informal cash flows. It was very boring. So like Jim was much more fun. Yeah, and I was always fascinated by nutrition fat loss my from that time My Views and my perception of all this Nutrition Fitness fat loss changed so much almost 180 degrees, but I'm still here and I'm still enjoying it. Okay good. Again, I'm so for the listeners listen to this. I'll probably say this in the pre-show notes as well. This is the most relaxed podcast I've ever done because I am actually lying in my bed right now because we are getting work done outside the house and I can hear the Builders of stardom already. So if we if you do hear anything like mechanical Reagan and the background that is exactly what you think it is. It is people building on the side of our high school did apologize for that. So all good tell me about Your business knowing your personal training business Na and you nutrition coaching. You know, what? What does that look like? At the moment. I'm based in shuffled the small private gym. It's called Kettle Club. So I train clients life at the moment. I have packages that include nutrition in addition to personal training because all my first clients were doing only personal training and then nutrition was bad. Of course, they were not getting results and they would not listen to me when I'm teaching them nutrition between the sets. Nobody will listen to you when you try to help clients without charging them first, and then just giving some tips during your workout. So now my packages includes. Nutrition advice together with personal training but I also work with people who do not live and shuffled I do nutrition advice for them and what it takes is normally six weeks or more and during the first few weeks were just observing the nutrition the right everything into my fitness pole. I would say it's my Niche people who are ready to be as precise reason. Raishin to be able to write down their calories. They do not have to do it all their life at some point. They just give a sense of what is high calorie. What is low calorie and have a bit of intuitive eating after this two weeks. I analyzed What they've eaten how many calories they they've eaten their makris protein fat carbs. I look at their activity average activity during the weeks because normally will have the same activity one week after week the same amount of classes we do or workouts. We do the same amount of steps we walk So taking into consideration the activity and then attrition and the trends in the weight and waist circumference. I prescribed to them the exact amount of calories and fats protein and carbs. They should eat on weekly basis. And then I just teach them about the flexibility. That's actually yes. This amount of protein is recommended. But if you go under or above this you are not Olympic a slit It's okay. Listen to body don't force feed yourself protein bars. If you cannot get enough protein from your diet, if you somewhere in reasonable amounts, that's fine with me cause calories. The calorie deficit is the most important for fat loss and maybe one day you will overdo it other day you will. Compensate and actually making people understand that it's all about flexibility helps people to stick to the diet for longer time, and I actually enjoyed it though. Because the biggest problem for many people is that they cannot stick to the diet for long enough and they cannot resist the cravings and this is another type of the people I call my Niche. Okay, those who try to lose weight. They work hard they died strict. They tender they've got it but then they're all back because willpower is depleted. They feel defeated. They feel stuck they start again. Start self-loathing very often. So my task is to explain them that that should not be as hard. They need to be flexible. They need to show a bit more of self-love and then gradually without too much expectation without any harsh dieting or extreme dieting there will achieve their goals another biggest mistake. take my Usual clients make is wrong measurements. They expect their way to go down very soon. Whereas the recommended weight loss is one percent of weight weekly and its maximum if you're not overweight if you're not at these so for me with my 60kg 62kg, it's 600 grams per week. It's freaking slow for many people many people will see I'm not getting any results they need to Cut carbs, for example, whereas they are getting results. So they just cannot see it in the first week and the second week because it's slow and when it's slow its long-term, you can keep the weight off. Yeah, they're its arms frantically taken notes hero and questions or want to want to go into so many there are what I want to just stick on what you said at the end there about how I like weight loss that isn't linear and people think You know with the two Pines a week two pints of wake everyone will lose 2 pounds a week if you're in a calorie deficit and it will hold on and if you're a hundred and eighty points and you lose two pounds a week well in about 2 years, then you're going to weigh nothing at all. Yeah, so it doesn't work like that and you'll have weeks. We're just, you know life gets in the way so you might have, you know a little bit more stress. So if you're stressed your It has all levels will rise. So you'll retain more water and that will give you this cool Uncle weight loss and you have weeks where maybe you won't be as hydrated and that will give you lots of weight loss. But as you just said that's not permanent that that is literally just water so I think and what's actually mean dude is on social media recently. There has been a lot of posts about that sort of thing and that whole, you know, if you can do you know two points a week or one percent Your body mass a week, which is what you said. That's fantastic. But that's just a guideline and that will that will stall you might do that consistently for four or five weeks and then you might stall for another four or five weeks. But in that for five weeks where you have stalled Sorry, your body weight has stalled. It can be a whole lot of other things going on like your your body mass composition and you what you're actually body fat is and maybe Hall you're actually performing in the gym. And then if you don't know the first thing was going to ask what he said there is what what factors do you find when you're helping people to use my fitness pal? How do you find that relationship for maybe someone who's never used a nap before to track food or maybe somebody who? Never truck food before how do you find when you start doing that? What sort of things are going on? What are you talking about? Yeah it first it takes time. It takes time. They ask questions. I show them how to do it. And then yeah, they when he starts complaining I can take so much time. There are so many mistakes. What's a bullshit database or it's counting my steps. Should I add on should I deduct it from my calories? Yeah, there is lots of pitfalls with the way but in a few weeks it starts getting very efficient. So it doesn't take that much time because normally they It's the same food and it's already is in the database and it takes just 30 seconds to put in a Mill. And normally this is where I want discipline. They think it's about discipline and food, but it's more about discipline and consistency of your records. I have a client who when he records in MyFitnessPal. He stayed in loses weight. Then he stops recording. He starts gaining weight. So He's not doing it for six weeks. And now he finally got used to consistency and he's not complaining anymore and it doesn't even take much time for him and I think soon he will just until you Tbilisi. Where he is overdoing the calories in some particular day, for example, eating two pizzas. Yeah, that's that's that's that's guy. It's two pieces. It takes two thousand calories and then well that's that's a little bit more food. And this is his done for the day and he's okay with that. Not that he's two pizzas every day. He is fine for the rest of the week. But intuitively he knows that on that day. It's better not to eat third Pizza. What a day. That is exactly. Yeah. So I was going to say about you know, obviously - there's on the podcast are well used to and you've already said this calories come first and then you look at the the macros proteins fats carbs, and I'm curious what What process do you put in place for people to work out their calories you use and after work that I do use a mathematical system. Just curious to what you do. Well first I calculate protein based on the weight based on the activity and I give them the range of protein intake Chrome, for example, 70 grams of protein to 140 grams of protein. If they laugh protein, they're welcome to it's 140 grams of protein if they are vegans or they don't it's like meat or fish or protein supplements. It's okay that they eat. Few grams of protein file but like I gave them recommended range. Then the rest of the color is we divide between protein and fat sorry carbs and fat and this is where it comes to the preference. Yeah. Of course. I advised to fill it in with no vegetables. And whole whole grains Whole Foods that they're more wholesome the better it is. Yeah, and of course there are some minimum amount of fats. They have to consume. Yeah, but then flexibility and preferences taste preferences of the primary importance. I like your approach. I've done this a couple of times if I'm honest. I do this more for myself than anyone else is when I'm trying to you know, be good with my calories and stay in that color e deficit or maintenance. I'll worked in the proteins first on the like that approach you do so for anyone listening is one gram of protein is going to be four calories. So if you know, you're eating a hundred grams of protein for the day that's going to be 400 calories of protein for that damn just use 100 grams as an example the general guidelines, would you agree with This one and a half times your body whipped or do you yeah, that's funny. Yeah 1 and 1/2 + - yeah. Absolutely. If you live quite accidentally lifestyle, you could 1 and 1/2 of B, you know, maybe high end of the scale if you're like myself like yogurt maybe do a lot of a lot of Fitness a lot of exercise you can happily go up to two maybe even two point exactly. So I'm 90 kilograms. I normally IAM for about a hundred and eighty Grams of protein per day. Sometimes we'll go more. Sometimes you go less do calorie-wise that's going to work out between five and six hundred calories or I like that system of doing it because it creates a good habits and people where it's I'm focusing on getting my proteins, which is also my calories and then as you just said, you can play with your carbs and fats just dependent or on your preference. How do you help people? Find out whether they're carb or fat adapted you have any systems to do that? We just experiment and they just noticed how they feel. Yeah. Do they feel better do they feel more energy with higher price was high effects, or do they feel better with higher carbs? And also if they exercise like higher higher carbs, like they need some starchy carbs if they exercise intense and they exercise hard and it actually helps the satiety as well because very often when people go only for approach Fat and very low carb against what the body tell them they stay hungry and they would crave more sweets and more calories and more food. So I'm sometimes I just say fuck the muckross completely agree as flexible as you can listen to your body. Let yourself eat. A cake or two. Yeah, maybe today you will eat two pieces tomorrow, you will eat two pieces, but the day after tomorrow, you will not even want to look at the cake anymore. You will crave salad and it helps. Yeah, you you've said that she's touching us a couple of times is like the biggest so they did this study. This is straight out of Summer Los Angeles content quite recently and how I like they spent hundreds. Parsons and Pines and that this massive research on what is the best diet for fat loss. So they're went away, you know, six months 12 months whatever it was and everyone was so Keen to see the results and then the end they find the best diet. It's the diet that the person can stick to exactly so adherence is everything sure if you come to me and say right Ricky you're going to lose weight. You need to go into your calorie deficit which is the principal the method you're going to use because The principal will never change if you want to lose fat. You've got to be in a calorie deficit the principal will never change to the method you're going to use Ricky is you are going to weigh all your food and put it all on top of our boxes seven days a week and I'd be like no that's not happening. I'm not sticking to that diet. I will I cannot do that at doesn't compliment My Lifestyle. So the adherence to someone so use the example of Kate and pizzas if that person likes Pizza And you say right Ricky you like pizza, you're not like pizza in your diet for the next six months because we've got to put in a calorie deficit already. I don't like you. I don't like the diet. You've given me so I am not only to hear that. So the biggest thing to stay in a calorie deficit is finding the method which which serves the person doing it. Exactly. Yeah and how I normally work I calculate. Everything for my clients, but I also show how I did it. Okay, so that later they can do it themselves. They understand how it works so that after this six weeks or eight weeks or Doesn't matter how long we will work with them after this. They can do it on their own without asking for anyone's advice without paying for another nutrition plan. I educate them. I explain them how to calculate that for themselves. Do you find yourself prescribing this for your clients? Like, you know the some of the typical diet, so I'm just thinking off the top of my head. Would you find yourself prescribed and intermittent fasting peel you, you know, go 80% plant-based which is quite popular right now. Did you find yourself leaning towards any kind of method over others? Not at all because all the diets. My help because they might help to start eating fewer calories. But all the diet's involve restriction, even if we take intermittent fasting you are restricted. You can't eat food till certain time of the day. This is restriction ever take Polly. Oh, you can't eat much carbs. This is restriction. Any diet puts too much restriction and science shows that what food we restrict we want more of it We crave more of it. And yes 10% of people can stick to any diet for like lifelong. They somehow had this unlimited willpower, but 90% of people they can't and this is normal. Yeah, and I hated that people hate themselves and feel defeated feel like lacking self. All and week and like filling sheet about themselves when they go off diet when they fall off the wagon and this is not their fault will power is limited resource here with that amount of restriction that people normally use when they diet anyone will start obsessed with pizza or cake or food in general. Yeah, and it's back to that if you put the restriction on someone and they have a slip so we'll come back. They come after pizza because I actually do love pizza. If you tell me I can't eat pizza and then I'll ask for two weeks and then three weeks and then all the sudden, you know, my mom will pores depleted as we've just said and I have a picture of fruit pizza myself is we've got a flip the mentality that that is bad because if I start freaking out and say it My God, I'm such a bad person. I've just had a pizza. I've ridden the diet and that's kind of self-loathing which I think you said as well as I'll actually create such a bad environment for my body emits or create such stress and was cortisol levels again working. I'm actually doing more harm with the stress than I ever did with the quote on quote bad food, which is the pizza and for people listening Pizza is not a bad food pizzas are fantastic food and can be part of a great diet and that's the mentality. Worthy that we've got a got a sweatshirt just sent us a note. I love how you're very it's the flexible approach. You know, it's long as you stick to the principle, which is a calorie. If you're looking for fat loss. It's a calorie deficit you can use whatever method you want. You can use a mixture of methods you could do correct me if I'm wrong. You could their Dev peel your if you want the day of intermittent fasting you could do a day of, you know have one slice of pizza have exactly one scoop of ice cream and have a couple of For your dinner and as long as you're in that calorie, that's you might not feel too good that there are people still be in your calorie. Deficit. Yeah nor really clear. Yeah, so if I'm working for you You know one that did you say it's a six-week nutrition program? Mmm. What would kind of our first meeting look like what would our first conversation look like? First of all, I will instruct you about record in your food in your nutrition theory on my fitness pal and doing measurements. Yes, my clients do way. I'm not ditch this. Salesperson and being afraid of scales is a little bit like too much. They're just scales and the number is on the scales may give us a really good picture of if the person is in deficits or not in two weeks. Nobody will gain much muscle, right? So the movement on the scales will give us the picture of movement of water and fats and if we take the average of the first tweak and second week or the way, it's Trend and if we look at the calories that the person was eating we can make conclusions on whether the person was and maintenance in calorie deficit or in color result Surplus from there. I know how many calories I should prescribe to the person so that the client starts losing weight. So on the second meeting or cage up via messenger or video call I Explain the person that prescriptions so I create a document where I explain how everything was calculated. What is best to eat? What is the recommended makris would and why I will recommend or how much and why protein I will recommend to eat how much carbs and fats this range the recommended range and then I will also advise what exactly they should eat good foods to choose and normally it's a whole food. So I actually give exactly what can be fat Source what can be carb source and protein source. Then for the next two weeks, they start eating according to my prescriptions and start losing the weight. And then after these two weeks we will catch up again and we're just depending on the feedback depending on the progress. Maybe they're losing weight too fast. Maybe they're losing this to pounds per week, which is too much and the calorie deficit is too. It's currently and it's not sustainable. It's just creates more stress and so on. Sometimes it takes more than six weeks to figure it out, but they do not have to pay additionally so they pay one off and it may take six weeks. It may take a little bit longer and I'm open to questions after we finished our program. But after this six weeks they've already lost a little bit of weight. 8 and they have a perfect understanding of how to keep losing weight without me so that they continue if anything is unclear. I'm again, I'm open for three advice so far and that's key what you said is it, you know, you're importing them you're given them the education and that's that's what's going to ultimately serve them because it's very, you know, six weeks anyone can follow a meal plan. Six weeks and you know quote unquote lose weight lose body fat, but if you don't understand that maybe plan if you don't understand why you're eating those foods and what's working for you. It's it's almost pointless. It's almost you know, you've climbed halfway up a ladder and then you've just gone back down again. Once you've finished your what I love that suit. This is your own business. When did you when did you start doing this they like the six week course and Two questions in one here. When did you start running through it? And do you do it and waves or could I be gone tomorrow could Lindsay be gone, you know in two weeks time or do you do it in the index? I'm just curious. It's it's not a group course. So it's individual individual course and you can start anytime. Yeah good. Oh your book you start or your book and you start in two weeks. For example, people say can I book now and but then Going on holiday, and they want don't want to be bothered with anything and that's where the holiday will start the program and that's also fine. I started doing it. I think some three years ago two years ago. It changed a wall according to feedback. However, Chris clients changed. So now I think I'm at that spot where it works almost perfectly and I know I know the pitfalls and they know how to adjust individually and approach to every client. Yeah, I think that's key and your room speaking maybe the fitness professionals out there her listen to this is what it was when you do develop a product that's understanding that your product and service isn't going to be perfect for the first week for the first six months for the first year and you're always making small adjustments. I'm curious to how you do your check-ins at the reason. Ask is I've recently just changed how I do my check-ins with the clients. So I always always used to do a Google form. So I said that the link they filled out the questions and I give them feedback most of the time it was a voicemail message, but I just I just find a it was the completion rate started to drop because I don't think people like the Google Form This is just my clients and I was starting to resent having to do spend the time to read your Google form and then read lenses Google form and then read this one and this one so I've recently just jeans and I have gone back to basics and I send a WhatsApp message and that's it. So I've got you know that the template they get that sent to Horn when of the send out a scent that Thursday night and normally by the Friday afternoon, I give them the feedback. Mmm-hmm. So I'm just curious. What do what does your check-in system look like? It can be what's up? Actually most more what's up or Facebook Messenger? Yeah, okay most of them and most of people find it the most convenient if I've never met the person will do a short video call in the beginning just to break the ice. I literally and then yes, it's all in the messenger and so far I can afford unstructured approach so that they can message me. And in time and I will answer and then when it's time to chicken I a message to them and ask the questions and then like we have a little chats on what's up, all of those. I was just curious. I don't I think I was asking you that more for my benefit than anyone elses. Yeah, so fun flexible. I know then when at some point there will be too many clients to constantly be on WhatsApp and answer. Anyway questions, but I don't worry much about that because like anyway, I have only limited capacity to have so much clients and making my work more efficient with them. I will not change my life hid my spare few hours. This is why I'm now preparing fat loss University fabulous. Tell me about this before I You with a text question. What's this? I'm using a platform which is called think effect. Okay, there are now many of them teachable think a fake learn world's you there. So user-friendly and so you just put the content in there. So I've already put in my lectures my texts and documents and schemes and illustrations. So I'm teaching My Method actually, I'm teaching people Basics or fat loss what I normally do with my clients, but it's without me using the papers and I'm just about to start filming here are the my can see the I'm so jealous hold hold you or not. You you bring your camera back. I want to take a picture of that. I want to steal that so this is fantastic for the the podcast. Is right not what all those done is just flip trying to the other side of her office and you have your black lights there. You've got the backing board or they talk us through what you have paint the picture for us. Sorry talk us through what you have there. So is just being the picture. There are three different lights. My husband is helping me and my husband's friend helped us in the Decatur those about the natural light for filming. For filming the lectures. I also have some well it was like it's just very big the backdrop / - yeah, I'm so jealous. Yeah, so I plan to do it this week because last week I lost my voice. All right been cold. And to be honest, I feel challenged. Yeah, because I'm I enjoy writing down the stuff. And making schemes and graphs and crate in the curriculum for the school. It's my thing like reading and writing but for filming I feel a little bit overwhelmed and it's a huge amount of material to film and think about it being short and not boring and also giving a lot of life examples and case studies to illustrate my point. So it's exciting but it's a bit overwhelming. I'll give you maybe a little hack. This is what I've done for job 4.2. So in Jump 4.2 it is similar in set up to yours or people are going to go to a platform and it going to get drip fed. The content. The education is why I have a 10-minute video introducing them to the module to the concept then I have a written PDF which They donít then I have a you that goes with that. So just I'm audio just meet or do I do what that PDF is? So it's not me in front of the camera. It's literally me chatting into my laptop like her younger and it's me talking people through the PDF talking through the key points and I did that for two reasons reason 1. It's just a little bit easier for people to consume because they don't need the spanned. You know 30 minutes in front of their laptop or foam they can cook. It's exactly some so I'm and the second reason is that it was just so as the didn't have to We just the go a little bit and cater for different types of learning so you can get a lot of learning from watching the video you can get learning from the PDF or you can get learning from not watching a video not reading the PDF and just listen to my voice. So especially especially for you. If you're the amount of time you might have to spend in front of the camera do consider some audio files at the raw a lot easier to do as well. I mean I did this is a little secret to any of the jump listeners. As I did four of them sitting in my car. I recorded them whilst I was sitting in my car. Just got my laptop out pulled up outside. I think was outside the gym and I spent an hour and a half an hour before I'm not going to Tree in until I get these these recordings all done. Mmm-hmm. Yeah, so do do consider that. So just a little hack for you. Yeah, that's a really good idea because yeah, I can just read that like this video file for them. Yeah, and then it will be much easier. Yeah, because you're real man. Yeah, but you all know is really really well written but you might get the appoint or you might think one. I just need the elaborate on that just a little bit or I might need to give an example. That's what I find myself doing and it's just the feedback I've had from the audio and I've never changed. Change the audio. So the audio has been there since February and I've never had a need to change them. I get the occasional questions about them. Maybe just a couple of things. But yeah, I've got there you go. That's that's from me to you. Get some audio when the University thank you. Yes, because at least this can best starting point maybe later. We'll film everything but so far just to start doing something a little been terrified by the volume. Barring that shouldn't be done. I think that's that's achievable task to do and to launch because it will be changing anyway, and I think your program were changing as well and we'll being as a result of feedback trial error and so on so I don't expect my course will perfect. So when are you open to launch the university as you called it? And of September, yeah. Yeah. I thought it will be later. But now with your idea think it's manageable to do some good happy to help. So I'm going to just push it on your direction and it and this conversation. So people listening to this well of heard at the start when I said we were on the Les Mills team together, and I this you kind of went quietly, but you are no longer. longer a creator for Les Mills UK Yes, I went in may just before. Tribal Les Mills year a summit or tribal gathering in Greece actually booked tickets. Okay look tickets for your assignment. I was ready to go and learn because I normally get so much out of it. I learned so much, but then I just realized Group tickets is not for me. I cannot do a kind of teach classes anymore. I cannot learn a piece of choreography anymore. Like I was trying to prepare for quarterly workshops to learn bodypump. I don't remember which release it was, but it was I just I just couldn't so I contacted Marcus and Sarah and they were very helpful and helped with is sorting things out but like I can't say it was out of the blue, but I thought well my doctor your assignment maybe after quarterly's but then something clicked and I cannot teach a class anymore. I just can't I cannot do any other squat. Yeah, that's funny. And then I just didn't know what to say. So I went quietly. I'm sitting listening because it was going to be a whole lot of Les Mills enthusiasts listen to this and kind of maybe Jaws have dropped a little bit right now sodagive just listeners some context as you said you went and met I was very honest with you two weeks ago three weeks ago. I didn't know right so to give people got the way this is our training teams massive, you know, there's 80 90 people on it because we both do bodypump we vary with I rarely be in the same venue. Because we're booked a body pump. You know, I would be I would be in Glasgow you would be in Sheffield. We would never we would never make and what we do get a host of emails and I don't know what it was flag to me and I just said to Lindsay. Well, you know, what's happening with all good like it's everything. Okay. I just know you left the team and end the summer and I was like what I didn't know but as soon as she said it and because I follow you on social media. I knew why. And you know what you and I have spoke a little bit about and private messages sent Sam. So again people listening I sent you a message three weeks ago just basically said, holy shit. I didn't know I'm so sorry for not messaging you at the time, but I knew why you'd left or I assumed I knew why you left and everything. You've just said, you're right. I can relate to you. I can respect and appreciate and I also know it's a law due to go. Harder at your own business. Exactly. Yeah, and there is that whole thing that people think teaching classes is just I'll turn it up. I'll do my 60 Minutes, you know, if you're doing accordingly Workshop, like a trainer you will do a 90 minutes of doing 60 Minute class that they were 30 minutes education and then I'll go home. And also I like the amount of energy and time and prep it all tips and you're able to kind of channel that time and energy noise. Your room business what your project absolutely love exactly. Yes because every class is a preparation. Every quarterly is a preparation. You do not just put that time and the travel time you put your mind into it. You put your resources your energy into it your creativity your efforts. I'm introverts. I'm like partially introverts and teaching classes took so much. much of my energy because I never realized it. and once I Started dropping classes off. I started feeling better. Actually. My body was not accepting it anymore as well. My knee started aching, but indeed the energy I released. For my own business was like more than I expected. Okay, so had so much more time more more creativity might just my head was free for doing my own thing. I can relate so much because I've been on so many different personal Journeys with self with Les Mills. I've seen it in in other trainers who have been on the fence with what they're doing with Les Mills what they're doing in their personal life what they're doing in their professional life on a love that you know, you've said hi. It has a large you to channel that energy into your own business and you've got more creative with that. You starting to develop your ideas, and I think that's really important cause people get I'm not just trainers not just Les Mills instructors. Not just personal trainers of group fitness instructors is you don't realize that the passion that you might have for something is still taking energy away from everything else in your life. and sometimes do you use the ladder analogy again? Our Brian King uses this all the time is your ladder might not be up the right wall. So for example, you had a ladder against your Les Mills wall and you're having to climb that ladder every quarter and that ladder didn't the line to your overall goal. So you have to have to get in line of the other and start a new one. I'm going to think that's really really important for people to to Value it and value often whether that's every six months or every quarter. I don't mind telling my podcast listeners I evaluated regularly. What what I'm doing for for Les Mills Sioux people have constantly been asking me Wrecking what quarterly so you doing this September and I say no I said I didn't make myself available for quarterly since September. Hmm because I have other stuff going on so I couldn't dedicate that time and energy and think it's really important and you know, just again, I don't want to stick the Lesnar strain around you don't want to talk about Les Mills instructors and group fitness instructors, you know, if you're driving for 30 minutes to go and take a 60-minute class and then 30 minutes home. You know, that's that's to yours is your ladder against the right wall for that goal. And if the answer is yes by all means go all in on it, but if it's no look at what the alternatives are. Would you be better spent than that to yours and your kiss instead of driving that time and teach that class on. Tonight spend that to yours getting in front of the camera and recording your project for you nutrition University that could be more valuable, you know, you know the doc daddy Pine from your wages for that month to get your University up so is next month. You can earn 280 points and actually serve as more people whatever that might be. So I was just and and to be clear you're not teaching classes at all anymore II don't teach any classes. I don't exercise. I haven't exercised for three months. All right, and it's terrifying to refine to lose my strength because I was strong. I remember I can tell it I can say it and I'm doing yoga. Because this is what my body wants to do. I decided Well, what happens during last year or year and a half is that I became more mindful in everything in what I do in my nutrition in my exercises and I realized that body pump that served me. So well is not serving me anymore. I need a break and actually this is what very good osteopath told me have six months break, but it wasn't 2017 and I thought how can I stop doing this so it didn't take a break. So now I'm just listening to my body and doing what it wants to do. Maybe it will will even jog wasn't I was so against any jogging but he's like feels good for the body. Why not? And yoga is my only workout currently. I'm thinking of coming back but I'm waiting for my body to Crave it. I don't want to exercise because it wants to lose weight. I don't want to exercise because I have to and by the way, it's so good not to go and do an exercise because you are teaching this class every Tuesday at 10:35. Yeah. It's such an amazing feeling not to be tied. Where are they? Regular weekly class and allow your body to dictate what it's ready for today. I can I can so relate to that and I'm the CM I teach I teach two classes a week, you know, I used to be 10 15 classes a week where you have to be at this place at that time origin. I'm sure you and a lot of listeners so I could as well. Yeah, so my classes is first thing on a Wednesday morning, which is great and lunchtime in the Thursday. So they actually really serve me or my week and they they work more for me than I Work for them. I'm like, I want to sound really grateful when I say that is like that Body Pump class. I do on a Wednesday morning that gives me more than any Financial value, you know, it gets me it's right in the middle of my morning. So it gets me up and do my morning routine I'll tree and I'll go and teach the class and then I'm ready to serve my clients. So it really gives me so much more than you know, a triple bodypump Sprint grit ever would have sent them on the night because Monday night that's I want to be chill about it. Eight o'clock on a Monday night. I don't want to be going absolutely nuts at the front of the class. So with that I think is really important what you said about you giving your body What It Wants What It needs and you're just listening to your body. So I love that. Yeah, maybe I will come back to body Palm concrete or Body Balance some time, but for now Yoga is all the way I'll uh, I'll bet your washing machine is loving life because it's not being used as much, you know having to do as much longer. Yeah, and like all the three books stuff. Oh my God, what to do is I'm a summers events to recycling Summers went to charity shop but funny. I'm not too dissimilar because I'm doing so much swimming. None of my GM kept is getting used. So I'm recycling like this. Three three or four outfits and the rest is just sitting in a pile which I don't need I don't use because all the burn is swimming. Although just just in the interest of time. I don't want to take up too much more of your days were the best people place for people to find you on social media. It's my Instagram. It's Olga. Tom put on the show notes, I'll put in the show notes. Yeah. Yeah. Oh, I'm the school coach. Perfect. Perfect. And on Facebook, I'm Olga only shenko and I also have a website. Okay. Oh coach fitness.com dot u k or put them all in the show notes and I actually have some new questions to finish the podcast if that's okay. Hmm, so no, I've had these two or three questions at the end of podcast always asked everyone I decided to change them mainly because one of them was always getting the same answer. So I just want to mix it up a little bit. So the question I have for you what would success in the next month look like for you just the next month. Next month is finishing filming my fat loss in diversity and launching it just Luncheon, it will be a success no matter how much I sell until and then what is the last book you read? And who would you recommend that for? Well, the last book I read may be boring probably for most of the people it was about meditation research. So I would love to mention the books that I read rest recently and the Changed my life. One book is mindset by Carol dweck. Yep. Yeah, it was mentioned. I think in one of your podcast. Yes a few times this actually drove my change it gave me more not when the confidence he has that I can do more than I thought that it's all about. The effort we put in and the focus and that we can we can we can change we can grow and the second book is craving Minds by Judson Brewer with the craving mind. I am writing not one time creating mine Jackson Judd some jumped. Dr. Judson Judson Brewer. Perfect. I will I will definitely Canada one. What's that sort of a boy? Who would you recommend that one for? This is for totally everyone because we all have addictions to something and craving mind is about our everyday addictions. It should not necessarily be cocaine or alcohol or smoking. It can be food. It can be forms. It can be bad thoughts rumination. We are addicted to that it can be anxiety and stress. It's can be. Shouting at your partner, it can be also an addiction and he explains how our habit Loop Works how we get addicted how we get hooked and what to do with this and why I love it. He does say what to do is this and it helped me a lot with my addiction to food. I was addicted to food and to bad thoughts and it changed. All of that works definitely science, he signs his psychiatrist and he is not a scientist. I will be looking at up immediately. As soon as we are off the phone here. I love that and then the next question should give people context in this question. Brian King asks us at the end of his podcast and I've always loved it, but I thought I can't steal it. However a book I'm reading which is tribe of mentors. They mentioned this some kind of well not still enough. I'm Brian King. I'm still in up from Prime of mentors. So the question is what purchases have you made of a hundred points or less have made an amazing impact in your life. I was just going to write a post on Instagram about it. Oh, yeah that up the up inside timer. It's a meditation up but it's not a usual up. They gather together the best the biggest names of tea. Chairs psychotherapist meditation teachers coaches life coaches together. So you pay a membership of approximately 60 pounds and you have access to all the courses wow and get and they are quality. You can find shitty ones. But all the best people I know the guru's the Geniuses other Judson Brewer is better but it's a funny story. I forgot to cancel my membership of the seventh 7-Day free trial and they charged me. Uh-huh and I wrote a letter said I'm not going to use it, please. Refund and they refused to refund so I started abusing it. I started abusing it. I was so pissed on I was pissed off at meditation up, you know, I was Furious about meditation. So I started doing the courses and started doing Meditations II paid iPad. So I started using it every day and it's it helps me so much with so much in a question. So there's so much problems. I couldn't solve in my head in my mindset. It's life-changing but it's important to know who's which teachers to go for so I would recommend that to everyone and it's yeah 60 pounds for and up my sounds overwhelming but it's only five pounds a month. Come on. Yeah, we always did not Mas. Amedda was thinking of 60 60 quid a year. That's a lot. Well supposed to so named for Four Points dresser 521 peer 5.59. Yeah. I think I'll be looking into that one. Thank you very much for that recommendation. Yeah, I'm not using it every day because it's good. Although I have had a lot of fun Dennis. Thank you so much for your time. Also. Also, this is the first-ever podcast. I have done all my bed. So I thank you for joining me on my bed on a Monday morning. This is been so relaxed. Thank you very much for inviting me that was really fun. Like I said at the time when we recorded this on Monday the 9th of September one of my most favorite episodes. I have recorded definitely in the top three a lot of fun chat with all the up by all things Fitness Nutrition business. Mindset Les Mills. Hope you got a lot of value from this. I'd love to know what you think normal procedure tightness on Instagram stories. Absolutely. Love it. When you do that, it helps me reach more people and always remember everything you put on your Instagram story. Your friends are going to see your friends are going to benefit from it. So if there's something in this episode that you can share with other people, please do be part of a positive Instagram social media. Climate and ecosystem. My name is Rick along. This is regular and podcast sponsored by putting for sport. You are listening to the Ricky Long podcast where International Fitness entrepreneur Ricky Long answers your questions and interviews Fitness leaders on training nutrition and mindset. Be sure to leave a review on iTunes.
#55 Olga Onoshchenko - Fat Loss PT & Nutrition Coach - Consistency over Discipline Olga is a PT that specialises in Fat Loss and Nutrition both live and online. In this episode Olga shares her best practise approach in her nutrition coaching for fat loss and delivers a very insightful view on mindset and consistency over reliance on will power and discipline for results. We chat about her current neutron coaching now, what’s happening next with her brand new project which I am very excited for and how her journey with Les Mills is….on hold right now! Massive value in this episode for anyone interested in neutron and mindset along with any fitness professional trying to be successful in their own business. You can follow Olga HERE Insight Timer - Meditation App by Insight Network Inc https://apps.apple.com/gb/app/insight-timer-meditation-app/id337472899  And the book: https://www.amazon.co.uk/Craving-Mind-Cigarettes-Smartphones-Hooked/dp/0300223242  ---------  Train To Teach Ebook - https://www.rickylong.com/opt-e482b363343d in-576eea65-926c-448c-90ab- Jump 4.2 - 12 Week Lean Body Programme September 1st Launch - https://www.rickylong.com/jump-4-2-opt-in Become a Patron of The Ricky Long Podcast - https://www.patreon.com/rickylong42 155km Workout for water swim - https://www.rickylong.com/workoutforwater --------------------------- This episode is sponsored by podium4sport who are a Northern Irelands sports retail shop of the year 2018. 