Hello and welcome to episode number 39 of the Ricky law podcast.a little bit of current music from the current Les Mills bodypump 110 or one parent or one 100Handing how she choose to set this episode you're about to listen to it has an absolute abundance or value for old group fitness instructors for anyone who does group fitness classes as part of their their keep-fit routine get that routine. Not sure I've ever said that before but you get what I mean this episode was featuring My good friend and colleague. Mr. Tim Meadows. I'll give him a full introduction and the episode but we chat about is just great. You know Tim is an expert and group fitness. Tim is an expert in nutrition. And Tim is an expert in nutrition for group fitness instructors. Tim's been a trainer for a long time now for at Les Mills. That's how we first became aware of each other and friends and we do know It's just a lot of ideas and banter off each other mainly through what's up before modest? And yeah, this was just really really good to get in-depth on high Thames. He's the rule that nutrition can play with the end Fitness professionals and group fitness professional. So, like I said, there's a ton of value in this we're talking about tens nutrition prescription is thoughts and feelings on some of the fads that go through the industry what you can do as a As a group fitness professional to adjust your nutrition will talk a lot about kind of live feedback that you can give yourself how to balance your training in and around your group fitness classes, which I'll obviously talked a lot about on and yeah, probably other stuff but I won't eat into much more of your time and the forecast I will do sponsor section then I'll introduce you to Tim and you can have a good I'll listen get some crack get some value. You'll hear a northern Irish. You'll hear a South African accent. It's going to be very very different feel for your ears and this episode as always sponsored by putting for sport Northern Ireland sports retailer of the year in 2018. We specialize in commercial gym equipment home gym equipment and sportswear for skins. You can check put in for sport out at www.twitterforteachers.com or on Instagram Facebook app Podium for Sport up next our chat with 10 and introducing my good friend and colleague Tim Meadows. Say hi Tim. Hello, everybody and Ricky. How are you - I'm good. I'm good. Tim is a great friend of mine and college then probably best known for the work. He does with nutrition for group fitness professionals and his working doors with Les Mills UK and Les Mills International. Tim is a trainer for pump grit and Sprint and he has also recently been right in the global education for at Les Mills body pump, which goes out to all the Lesnar's trainers and then as a result about all of those bills instructors globally, so I will not I pass you over to 10. I hope however that introduction was that was allocated a touch all the bases there. It sounded pretty good mate. Very comprehensive very happy with that one yet that your LinkedIn get that in your legs in. Hey. So yeah, then you just kind of introduce yourself. He is Tim and just you know to cook cover all the bases are yourself. All right. Yeah. I don't know how far we want to go back. But yeah, literally as you said is he too said pump grits and Sprint trainer presenter also to handle running a few body pump education briefs. They go all over the city around the kind of Worlds 110. So the ones that you've just would have attended and coddled to for bodypump 110 will be the my last brief writing for levels International. So I've kind of wrap that up just to kind of focus more on my family time more on nutrition and just more popular than a lot. All enjoyment. I think after of the committing a few years towards that so it was a great great privilege, but I think it's time to tell everyone and hopefully still stay with education kind of Realm and hopefully get more involved with UK instructors with kind of things that webinars except except as well. So still going to stay in that kind of scope. Definitely. I really really enjoy it. So just a different kind of phocis perhaps and if the last four years be putting a lot of attention a lot of focus into nutrition particularly for group X instructors and for general population as well, but any for instructors just because nutrition is such a it's a really really simple topic but I think we just make it really difficult. There's such conflicting information out there, you know Mets different different diets different mindsets sort of thing. And I think it can be really tricky for instructors just to kind of know the basics of really what you came for. So that's been a big focus in the last few years and hence why I've developed a group X and continue to kind of try and put a lot of content out there. Information a lot of kind of help just to try and make life easier for the best instructors and then that I've enjoyed by taking a bit more kind of competition but my strength competition as well. So I've taken up the challenge the last three years to do some powerlifting and Strongman Competition. I think it fits nicely from playing rugby for a good 24 25 years. It's got that kind of wee bit of nitty-gritty Competitive Edge business kind of going on. So that's been quite good as well. Had a good bit of enjoyment with that little bit of success. Is that Mike and I and another level I'm not really going to be starting on TV shows anytime soon. So but I do enjoy a cup of conceiving on again just put a focus and get things taken over and that's probably about it. And I think as a general overview, yeah, but lots lots of Fitness and Nutrition stuffing out which won't surprise a lot of people there's one thing I was just going to pull out of that is people will probably have seen from your social media that you obviously Are involved in Les Mills land and you also do heart lifting mhm are strong man left in rather and like they probably could not be further apart in terms of the strength scale ones muscular endurance and ones absolute Force. So yes, yeah just talk a little bit about that. How does that work? Well, well, sometimes it does work. Sometimes it doesn't work. It's it's a case where I think the group X background and the kind of CV. - that group X kind of brings an endurance, you know definitely has a handle has a benefit in some of the strongman competitions in terms of recovery before event. So there's a definite kind of crossover that it has been beneficial in a way in terms of like particular that they had programs. However, obviously powerlifting for those who do know will don't know it's a one rep max for you know, you have three attempts trying to lift as much as you can three times over and that's it and the guy that lives the most for your looks the most End of the day kind of wins. It's really straightforward as that and that is cannot be as you just said further from what if pump is or what it would pump has now progressed particular lawsuit over to so doing you know over a thousand reps doing you know, a squat rack would say 30 35 kilos in your back for six minutes solid is a little bit different than doing what sets are three with you know, like whatever, you know, something heavier around 20 kilos on your back. It's quite it's quite different and it's a challenge in itself, which is which is quite good. And you know, I'd enjoy it. It has been River kind of struggle. No doubt if I was a out-and-out powerlifter, maybe I have been put more kind of progress a bit more, you know strength kind of games perhaps, you know, the classes and what if pumping and gets printed been a bit counterproductive perhaps because I'm not sure that a lot of palaces in my weight category would be will be doing, you know body palms and that kind of stuff but that's just the way it goes. I just enjoy both. I see that there's a place for both of them in my kind of Life at the moment. As I said, I take it very seriously, but I'm not going to be entering that will stage anytime soon and putting on a GB Lycra singular anytime soon. So I don't need to worry about that. You know, it's more for my personal a personal gain my personal bucket list, you know to look back content when he has time and knowing that I've copied enough you can't suck repeated at Scholars Champs level. I've lifted XML great, you know at the same time. I'm still doing what I enjoy still teaching classes taught in modules. So it's just the way it goes. But yeah, man, it's a It's Tricky. Do I shift the body weight and you know and and and go from heavy light, you know heavy I'm few reps to literally body pump, which is just continuous tension overload, you know, heart rate spikes throughout and minimal recovery. It's just the opposite end of the spectrum, but it's just kind of proves that things can be done, you know and want to ask you and want to put you on the spot just from us and meal egotism point of view. What are they? What are your stats? What? Your PBS who did three lifts you'll do is a dead squat. It's a squat bit squat bench. Then the full power of thing. You can only really go off your last kind of comp because it does come change the whole kind of time last comp in February. I think was a 230 squat was a 135 bench and it's a pal of thing bench. By the way. It's a pause. It's not a Brokedown scare discredit and and that comp my piece. My highest end of was a 265 available to 75 previously of quarter 70 dead and I did call at 275 axle deadlift at end of last year, which is quite surprising because the bar is much thicker. So it's theoretically be hard but obviously I've got maybe a big monkey hands or something. I don't know but it kind of went up anyway. So those are the kind of rough numbers. I've written them down and I'm just looking at them and I've just I've got such such a meal egotism kind of boost jealousy and resentment. respect all at the same time and I'm thinking I'm sitting here thinking if I trained really hard I could probably do one of those I could probably get a I could maybe get to the bench of a really push myself the squats not a yeah my knees when I'm sitting like a bad thing, let's somewhere and yeah, that's as Tim said there's quite a contrast and doing like a squat at once sorry, 2:30 and already stole a hundred kilos on you there and he does it through thoroughly and then a couple of days later duroc and their Body Pump class and do What a hundred and twenty reps at 30 telegram. Yeah, it's two completely different elements of Fitness. It's like it's almost like trying to run a marathon at a competitive time. I'm trying to run a hundred meters at a competitive time. It could not be further apart whilst use of him equipment IE running a hundred meters running a marathon lifting a hundred and twenty reps lifting one reps here. So yeah, I just want I just kind of always wondered how that actually works and I it balances your day and your life. Like could you I didn't even intend to talk about that some just that just from you and kind of learning would you try and do your poor lifting training on the same day you would teach pumps but there was some days where we using sprinters are, you know, as almost a my head as a warm up before a way that they're lifted on a Thursday night for many many months and years or I will train on a Tuesday morning and then go teach up upon. Great double on Tuesday kind of night, you know, so when I was teaching more eight nine ten classes and also trying to get instance kind of strong man and strong man is it's a bit more kind of risky. It's not as controlled as powerlifting. You generally don't go to your heavy see this way to powerless thing even up until like the last week. It's all about Progressive overload about picking and all that kind of stuff. So but strong man stuff, normally it's a bit more balls to the wall as they kind of say, but what risk-averse been in your back and some tase's you you know, You just it's a bit more, you know, and I thought I would say it's a badass but you know, it is a bit more you pick you up big heavy Atlas Stone to picking up yolks their way through an important kilos picking up like Farmers walks a hundred twenty hundred forty kilos in each hand all that nonsense. So it's a bit of a different kind of skill set. But you know, you just got to do what you do and I think sometimes we talk about things like mindset has a you know, positive kind of thoughts if you adopt that kind of mindset where like, I'm going to nail my Sprint, you know, it's great. Its Nation it's this it's that it's going to fly it up. I wouldn't need a warm-up as much when I go do my dad loves that you're half an hour later. You can be really surprised what you can sort of do and the formation of sometimes for many many years playing a premier one right be back in the day, you know, I'll be a makeshift, you know, get literally minimal minimal sleep. Wake up next morning go play against the likes of guys that were competing in professional. Can I level you know sort of when you've done it for a number of years and you just kind of get on with it? Sometimes it's quite startling when you You instead of telling yourself that you're tired, you know, you just tell yourself. All you need is a this I just need this what I need is this or whatever else and now I don't know, you know, sometimes again struggle against adversity you can end up bringing some really kind of great great things forward, you know, you read about the stories by guys doing and yours doing amazing amazing things. So it's just a bit of you know, just get on with it sometimes, you know without sounding trying to sound, you know, too much on the kind of male-male kind of chat. It's just a case of or any kind of ego chat. It's just case of sometimes get on with it. Just / amazing. I'm just I just read what a book. I just something to want to pull out of that is like you're surprised what the body can do, you know your mind wants to quit long. So your body wants to quit long before your mind or your mind. What's quite long for your body's actually ready to quit and I was like, there's a great. I've just read a book by David Goggins, which is you can't hurt me and it was the other goblins who I didn't realize there's and I still in the researcher, but apparently it was David goblins and vented, you know, the saying the Aaron that the Navy's say apparently was David Gorgons kind of coined that because of everything he's been through and it's very much that attitude you're so surprised at what the body can do when you just make it to and I'm going to I'm going to see David Collins actually speak this week. So for the the listeners on this they were Gardens is speaking in London this week and he's just he's just as phenomenal human being on his Instagram is one of the most motivated motivating. Going to your shop. What if he's a very very angry man, so it's very very motivating man is also have there's also a version for Broadband perhaps I yes, alright. So we're going to move on we're going to chat specifically about 10 and 10 and is nutrition. So just I want you to explain kind of what your nutrition skill set is and what it is, you know kind of do Do for you your clients? I'm instructors. Skillset. Yeah, well attended a few kind of course has a few certified kind of programs as well. So I can you know, legally come us off and just in sort of a consultant so that that is the one you know, the one can I nice kind of thing spent thousands of pounds on workshops on seminars on books on everything to kind of learn everything that lychee PT Clark PT, you know a personal trainer. Course doesn't teach you even sometimes the additional nutrition modules that get kind of added onto the kind of Peter qualifications. They kind of give you the generic basis. They talk about generic kind of health and disease and stuff which is which is fine. I think it's good to have that appreciation. But most of my learning without doubt has has taken over the last 10 years of as I said just you know, workshops ebooks webinars seminars everything on the skylines funding guys like yourself with them on MacDonald big big fan for learning for Dr. Lee Norton and dr. Spencer mikulski got every Mendoza as well. You know all these guys that are actually the top end of the field, you know, clinical dietitians nutrition. Gurus generally generally nutrition. Gurus that know their stuff, you know publish author's meaning they have many books. So those are guys such any kind of follow the last 5-10 years and end and that's when was my monsters come from in terms of of applying, you know, it's all very well having knowledge and have information. It's putting it into the people that kind of need it in terms of knowing something and then applying it correctly or in the scope that's actually needed if I make sense of that Society can compute it. So when I look at Finish instructors and because I've been there many times, you know with the big events obviously live and workshops and just teaching classes and trying to compete and sleep and all this kind of stuff and work night shifts the whatever else I've got a really good appreciation as to If it's just like the kind of goes through, you know, in terms of nutritional needs in terms of energy outputs and terms of activity trying to work life balance, you know, all this kind of stuff and you know, that's it's where basically picks of come from is trying to give people instructors, you know, sound evidence-based, you know nutrition advice that can be applied simply without making things too complicated without you know, sticking to the whatever you want to call. Call it as the pearl of the priority is the hierarchy of nutrition. It's the weather whatever. It's that kind of pyramid shape that you've used that I've used and everybody uses because guess what it's is the shit that works, right? It's kind of true and that's why you'll see it and see it around, you know, total energy calories number one and then a bit of macros split in the micro split the meal timings then stops and sleep and everything else like that. So without going over can I tangent is just trying to step away from you know, it's trying to appreciate that. Destructor is not general population. You know, it's not somebody that has forced on overweight that just sits on the bar all day what just TV has take away seven days a week and live that lifestyle now, that's not a last all bashing. That's just something that's this a demographic that lives that lasts all that way. And that's totally fine. That's totally fine. Nobody's going to make a judgment on that but a fitness instructor are generally people that have been a class participant so had been general population then they get hooked and Liz most workouts. They want to become a group fitness. Instructor which is fantastic. So then they make the switch from being in a class to now doing this literally possibly part-time or possibly I'm kind of full time where a lot of people have left their jobs because they feel so passionate about helping others achieve their Fitness and the health so that when we come instructor and to take on obviously initially handful of classes and then it's 10 and 15 understanding is 25 has become the main source of income. So and that that rich that Journey happens for a lot of people but you know being really kind of blunt nutritional Knowledge is still what they might see from general population what the storm at sea at people are kind of work what they might see on, you know, the connect what I call it the Glad Rags and the between EPA kind of magazines about the Celeb losing Sports tone and two days and all this come on since you know and look at my flat tummy off my off my camera baby and whatever else and that's so different. You know, I mean that has led laughs now those ladies and gents and everybody there. I'm not doing what we're doing. They're not doing what Trying to generalize what the average for the structure is trying to kind of go through you know up in the morning to our salt kids do drop-offs grantees to glasses see a couple of clients whatever, you know and do it all again and come in the evening come home at half-past nine ten o'clock at night burst the idea of trying to cook a decent meal just goes out the window and that's where the kind of struggles come up, you know, they are trying to perform at a level when I say a level. I mean activity level that matches most Fitness the so the matches whisper Sportsman intensity in terms of endurance in terms of time. It's really really high as the output of activity can be burned is really high, but the nutrition doesn't really kind of match that you know, and then you get the slip for us to get the truck for so you get The Fad diets you get, you know, it's not a dig at Wellness coaches generally, but it's just a case of like right here's a diet has a fair here's a food domination thing. Try this try that try that and then it doesn't doesn't work at never never works because either try and take away your food you're trying to reduce. Galleries and what really people need is actually like more calories and more protein more carbs, whatever else because it needs to match the kind of output activity. And and that's why you know, people feel really really saw and get injured and will feel come Wednesday. I hear about all the time, you know, it's crashed and Wednesday Red Bulls, you know all day through and I'm really really lucky starving for like sugar and chocolate sugar and chocolate and that's literally because you have a racemic like your blood glucose levels or so solo. Your body is Craving for simple sugars as craving for you know, sweet tasting simple sugars doesn't mean that chocolate has bad. Inherently. It means that your body is low on fuel and low in carbohydrate because we still eating like general population. We're not eating like kind of more an athlete instructor nutrition mindset. So that's the kind of one of the biggest mindset things that trying to kind of get, you know spread and kind of get everybody aware of yeah. One more thing you said they're on one asked you more on this is you know that mistakes a lot of Fitness instructors make and one of the things the mistakes they make in regards to nutrition. And the biggest thing I notice is they're just not treating themselves like a fitness instructor. They're treating themselves like general population. I have a Centre job and I will tree and maybe for an hour a day. Sorry be active for an order or as as a group fitness instructor, especially you have Have an active job and you're going to be active as well as that for maybe on average through the course of a week. Maybe three four hours a day so a pink correct me if I'm wrong, but eating 2,000 calories for a nidhi kilogram meal or female group fitness instructor isn't really going to cut it. No. Yeah. No, that's not it. Do you see and what Solutions we would you kind of give the people well That is I think probably one of the biggest kind of kind of mistakes is it's just still adopting this general population kind of mindset and not you know, everything else. I've got a few Muslims have about this as well. It's kind of you know, we talked about it being a fitness professional, you know, you are since professional we do CPD we do we do upscaling we do aims. We do everything to kind of make us, you know, we wear the right gear we practice we do everything and that and that role model Essence. So so it's for the professional is the word but the one thing we don't take in professional Context really is as our nutrition. Everything else is like professional level this that that that nutrition hmm, maybe not you know, so it's even that kind of mindset of going like I need to get everything in order to make sure that I could do my job my role really well nutrition plays such an important part not only an energy recovery classes, but in happiness and confidence and sleep in cognitive therapy, you know and everything plays such an important kind of role. So yeah, they kind of mistakes a little kind of things that you See is it's just jumping up to the Kana Kana diets, you know being misled with extreme kind of mindset. There's a whole big kind of scope about disordered eating and flexible dieting how the two are really gonna different, you know, restrictive diets to get people into extreme thinking, you know, it's supposed through the worst kind of cheap mail. It's that kind of, you know, the guilt the anxiety or the stuff. It doesn't bode. Well for Health, it doesn't people are more likely to end up. Being a disordered eating if they follow a restrictive conduct proper diet, if people take a bit more of a food value approach with something. I'm kind of like hashtagging everywhere and trying to impose on people my post people trying to kind of talk about that. There is no if your fruit has a value and it can be useful. We can't think like a white, you know, we can't think you know, this is great at done that just terrible then I just horrendous cakes. I mean, I like - right but it's like About it like a doughnut is like 30 40 grams of simple carbohydrate if you're teaching conferences in a day, what's the one thing you could do is every now and again yet 40 grams of simple carbohydrate. Like anybody does that mean we eat donuts for breakfast lunch and dinner? No, it doesn't. It doesn't mean that you just immediately eliminate something that can and would be really useful to your diet on a very very busy day because that's kind of what your body is sort of sort of them. So neat. I think I said, you know, that's the biggest thing is just that mindset of trying to move from culture general population and trying to let infrastructures appreciate guys. You do look so much you do so much intensity and and all the programs they getting harder and harder and harder, you know, there's no like easy program really the every program gets your heart rate up where it's a 30 minute 45 mile an hour class, you know, your step count must be through like the roof. So you've probably appreciate that you need more of a particular thing and that's because you are on a very specific niche. You know, you are finished structure. It's like Athlete Nutrition is talking attrition and body's preferred Cobb. Your body's preferred fuel source is is carbohydrate, you know, that's just the way that's the way it is. That's not me trying to push it because I'm a big table fan. It's just what the sign says, you know, so trying to do anything else, you know doesn't doesn't really kind of doesn't really kind of work. Yes, and I'm going to put you here again wanted to kind of through your blunt question here is it's off with the listeners will probably understand and if not, you know, your Macros or your carbs fats and your proteins and you've really really touched on the importance of carbs. They're so good. Well what people there's going to be two questions in one. Should people yes or no eat carbs? And what is the balance you would recommend people start with in terms of their macros? Okay. So the first question is a definite. Yes. Yes. Yes, the only calls absolutely I mean cops gets a bad rep. It gets a really bad rap, but it comes from people being overweight and sedimentary. So, you know, it's anything like sugar people like so Scared of sugar and this whole fruit thing about sugar and stuff like that. That's my head and I really doesn't and I'm just like, you know, sugar doesn't make you fat eating too many calories for your activity makes you feminine overweight, you know and and high sugary Foods or a problem for people that don't move because they can eat a lot of donuts and don't feel full. So they even like, you know, three donors, you know as a whole of the can calories, but they're not moving, you know, so and they have all the other meals and that's why they were weight because eating too many calories for the activities not because sugar is inherently bad was the second question in terms of what like a macro split perhaps like soaked is right kind of what you see bashed around is 30 30 40 and I was just wondering what your thoughts are. What because everyone has their own perfect kind of macro balance each person's. Yeah. So how do you kind of work that out for people? What do you start out? And what's your process so Come a used to go off the can I pretend just for a number of years back but the last few years. I've been working more of kind of grams per can a kilogram body weight. So protein wise, you know, there's been a lot of research about how much lean body mass. Perhaps to the one consideration with kind of protein is if somebody is quite overweight, you're not wanting to account for protein for fat Mass. You're wanting to count protein for lean muscle tissue like lean lean mass. Okay. So if somebody is quite overweight wait, I wouldn't I would be very aware of that and probably have that number will become a lower but typically protein for men and for women. Anyway, I ran about the 1.6 up to about the to possibly 2.22 anywhere in that kind of scope. That's 1.62 about took that per kilogram body weight. Yeah after about 2, alright, so on the odd occasion you can go but higher if it's 2.2 or 2.4 depending on the client up in the kind of person that I've got a client. That's also Pit of Hell if there was well and that's really important to make sure that we we have folks you were high on certain days. But again, that's a kind of generic Garland's. I will start around somewhere around those kind of points for carbs then generally if you look at two Sports Nutrition kind of sense, you're probably as a bare minimum like three or four grams, you know, ideally if you're doing something like 20 plus classes are weak. You would probably sitting more closer to the four or five mark and I know that number know that number might seem a lot for a lot of people but honestly in the world of like what attrition in the world of how much body can kind of handle it still it's you know, it's considered moderate activity in the sports science kind of an aspect. So anywhere between the three and kind of five grams will just illustrate that for for people listening is so we're talking about 3 grams per kilogram of body with yeah. Yeah. Yeah. So if you're talking just about carbs, so I'm 90 kilograms give her tick so I would go towards five grams per kilogram of body weight. So that affords me roughly 450 calories per day. So I 450 grams per day of carbohydrates for know for if you're 90 kilograms. I mean for five grams, but before hundred fifty grams, yeah 450 grams. Yeah. Yeah and your thumbs up our fall for your total. Yeah, so that that's that's a lot of carbs. So 450 grams. I mean, what's that is that's a two-and-a-half that two bags of rice must be close with by crisis. What 200 grams? Yeah. Yeah. So you mean that that's a lot of chords with us for well 200 grams of rice. You can learn about 60 grams of carbs from a hundred grams of rice. So it's a lot of rice as four bytes. Yeah exactly, which is why sometimes you obviously want to eat most of you Foods from nutritionally dense sources obviously things like rice potatoes keep all that kind of stuff. But if you're having a really high output say for example, you do something and then we'll kind of classes right and add a your that calorie, you know output is probably close to Kona 4,000 calories, you know be three and a half four thousand depending how long your consumers even though it might not be high intense, you know swimming like Sprint sessions from successful insurance from okay, you know, it's still going to be a lot of calories. But so this Where you want to aim to eat the majority of your first behind considered high nutritional Foods the old super super food kind of stuff the hold the hold Keen Keating stuff. Yeah, but there is if you've got a hundred grams of carbs kind of makeup, you know, this is where instructors sometimes need to make decision of like, you know, what I've not eaten enough today. Okay, but I'm kind of stuff from kind of fool. How can I get what I call easy wins? And how can I get easy carbs? And that's where the doughnut comes in handy. That's where the Smoothie comes in handy. That's R like the intra carbohydrate drink comes in handy, so it's not like the necessity it's kind of like if you're having to go for like a big number and your your stuffed with broccoli, right? You just can't eat more broccoli or rice or whatever else because it doesn't have its not calorie-rich. Then you need to think about topping up, you know with liver. So if 80% of your of your of your food intake or your calorie intake is from nutritionally dense foods, you know like you Good protein sources and a good castles that you mentioned, you know investor balls and fruitless kind of stuff fantastic but a dairy whatever else okay great, but if you short like of consistently going to be under eating your requirement of what you need to kind of recover and perform. Well, well, you've got to get this calories in because what's the most important thing and that pyramid that we can spoke about is the total energy intake right then as macros then as Microsoft Mark and nutrients has to do with food quality. All right, so the deaf recall it is a Third round on that pyramid or five so that's where they can importance and the relevance of that is the most important thing is getting in the calories that you need. So if you for example are aiming for argument's sake 4,000 calories on a really busy day you get 3,000 in from you know, good nutritional, you know your oats in your porridge and you go goats and you know put Abby for a bit of quinoa or buckwheat, whatever your salads and vegetables vegetables and bananas all this really great nutrition dense food. Fantastic. Plastic then a thousand calories right almost literally don't care get it from where you can easily get it in from and that maybe three doughnuts. It may be a hot chocolate or night. It may be literally whatever you kind of fancy, you know me, but I scream, you know late at night whatever get the photos of terrorism because that's what you kind of need to replace the, you know, literally the muscle glycogen and the fuel that you've burnt up and that's where I think sometimes we need to appreciate. She ate food value. We need to appreciate that be consistent say 100 its roots, but don't get like narrow-minded blanket into thinking that's all I can eat. That's all I can eat, you know, so what I can when I can talk about the Doughnut life and the cookie life was kind of stuff. It's because we are super super active kind of people, you know, so yeah, I don't say helps and it seems kind of fast just to round it off with kind of proteins carbs and kind of fats, you know, generally it's around about 20 to 30 percent of your total. The macro intake so little bit of kind of mass will kind of figure that one out, but normally for a 60 kilogram fitness instructor female for the structure is working around about kind of 50 grams for males as roundabouts kind of 60 up to an 80. But again, you know, it's all within a few a few grams either way. It just kind of depends. Yeah, if you have really kind of hard if you're really busy day to say you're teaching four five six classes a day, you're not going to want a lot of foods that are high in fat just because it's going to stick in the got a lot longer. It's going to keep You feeling you know, but for learning become more than a bloated. So on those days is going to be probably really quite high carb and quite kind of low fats. That's not because I prefer and low-fat food. But just because that's that's the way science works the way your body works. It's just it's one of those things. You just have to sort of accept on a kind of load a where you may be any teaching one or two classes. Yep. You can have a higher fat fat intake is not a problem. I'll never go low-fat. You never go extremely high fat you just it's the old non-sexy stuff. That's kind of in the middle. That's where Everything kind of needs to be you know, so the less extreme things are other more common sense. It kind of makes it's hard to kind of self as it's a hard to sell kind of Common Sense and non sexiness. You know me. Yeah, there's an economic factor in all of that as well for for us all is you know, if you're going to take on more physical work IE more classes more training sessions. You're going to need more food more fuel and that means more expense as well. So you're going to have Have to be spending more time on the energy or on your food prep. So that's a big thing. So that's what Tim said there. And by the way, this this episode is in no way sponsored by Donuts, but we have mentioned if there's any donut companies out there that want to chat you can imitate him on that one, but that's where foods like donuts which are relatively cheap in regards of how many calories you can actually get any ice cream was respect about Ian, please These do not come away from this episode and start having doughnuts and ice cream for breakfast lunch and dinner. That's no that's not what we're saying. Yeah, it's alright cause on the site was all right. We another one my favorites is sort of like low expense. He's a pet foods is like cream to cream rice, you know, honestly, it's like 40 Pierre can put it B A can it's like 50 60 grams of carbs in it. You can put them back on top of where it's quite interested in this. It's really really cheap. Its taste pretty good. I looked a lot like strawberry and also, I'm like that, you know and it's it's easy coming to kind of done but and was put the cost people it's like whatever you kind of think as well like whatever you it's got to fit you. There's no point in me telling you eat that eat that eat that so it has to be flexible. Just stay within the boundaries within the kind of guidelines apply. But a common sense be a cannibal be consistent and you'll be amazed with the kind of success that you can have, you know, but yeah, it's a bit more kind of paper but more Thinking that one hit the nail on the head in but more expense perhaps but what kind of time but again, we for this first professionals, it's it's kind of its kind of what we need. You know, there's one thing before I kind of go into specifics about that your programs and it's just one's kind of come to mind is what what's your thoughts on, you know, the saying that some people can be more carb dominant or fat dominant when it comes to extracting energy for food. Food will find your thoughts and feelings on that. It's pretty tricky one. I mean if it was all the kind of guidelines as well and how everybody cannot digest food. Everybody is kind of different it is you know, it's it's never ideal with kind of say this is the only way and this is the right number and you will burn more fat from 75% exactly. So he pops in the maximum heart rate and you can stall x amount of carbs and kind of body. They're all within reach of kind of guidelines. I'm not wholly convinced on that kind of evidence in terms of how much more Adaptive UI and cover that of I think everybody is a bit different. I think it's always worthwhile to understand that to appreciate that and I think that's where you know a good nutrition coach will always ask for a food diary and activity diary up front try to get as much information from the Clans possibly, you know beforehand and soon also including dating history training history up to the last five years as well to get a really good insight into what that person has kind of been through to get in to see if you know what this isn't really kind of working. We need to change it and that's what makes a good kind of coach. And that's why you know, most coaches will hopefully have regular check-ins weekly or fortnightly check-ins kind of see how things are going. So whenever we can solve the kind of clients going right, so I think I think this is where we kind of need to be based on all the information you've gone and told me and that and the discussions we've had this is the way I think that you need to kind of go. However, you know, we check in a week's time taking two weeks time and we'll see how things go over things aren't going according to plan then that's where you bring out the tools in the toolkit in. A'right Taiwan, but of intermittent fasting might be good for you or a bit of a no-call breakfast not too good for you or tell what we don't have all the cards run about this time or let's try this approach. Let's try that approach, you know, it's like case of and that's possibly where you know without sending a bit Canary and that's why we're having that that knowledge or that on the background of being able to kind of not just go. Well I'm selling you this, you know, I'm sending you this shape diet. I'm sending you this whatever and this is only thing I know how to get you lean or to give you more energy. Or if there's a work for you then well, it's your fault because you didn't do something right you don't mean so it's that kind of feedback loop from client to coach again where there's open honesty and going well this worked well, but I'm struggling with it. Okay, cool. Well, this is what I think we need to do then you know, so and it might take a week to three four we because I kind of find that sweet. That's because everybody so yeah, what a what a pair maybe I wouldn't give it to much space across generational too much kind of thought. I probably don't just go with the fact that you know, everybody will be different and some people will tolerate like a lot of carbohydrate really well and a lot people might tolerate it up to a certain point and then and then just not feel great in terms of gut or the might need but more fat or the might need more like an animal protein or whatever else so, you know, there's never a fine night. Golden Rule that you should stick to I think it's okay. So these are the guidelines and then, you know take the client literally as an A-Class, you know, T supposed to find of you see what's in front of you what people are getting back to you take it on board, you know, and then apply it back. So if you shout I'll cue you know in body pump and it's not quite working. What do we do? We look at it think about repackaging in a different way and say something else to to kind of make it work and make it land. So that's probably where I would I would go with that. Yeah, and it just what up what I've really Noticed in the South and the lesson I give a lot of people is you you're your own best feedback mechanism when it comes to eating food. I always preach always eat always eat your food in mind of what your next workout is rather than trying to replenish think about trying to be prepared and what I find and you'll know what you've eaten as soon as you start training. You'll know how high the last Maiden has set you up for that training session, so it's constantly back. Well, I've really discovered a really wanted and all the carbs and fat circus I've discovered if I have a lot of carbs before I do any exercise. I am shit. I am good for nothing. However, if I have fats, I'll feel really good when Lindsey it's a complete opposite, you know, you give Lindsay a couple runs a toast before she trains she's bound to know the rules you give me a couple rounds of toast before train and I'm walking out after track to because I'm just I'm gonna have a good time. Yeah one another Yeah, so that's why we go towards you know Foods, you know high fat foods, you know, like it's not the most kind of satiable maybe or the most tasty but like a spoonful of coconut oil every now and then the middle of the day like I find that I've got a long Swim tonight. So I know what half for an hour before my swim. I want to have a couple spoonfuls of coconut oil because I know that works for me. So my message to everyone listening is you you already kind of know what's Thing for you, you just need the react to that rather than keep doing this shit. That's making you feel shit. Yeah, and one of the simplest kind of things are going to do and it's almost we're kind of fun concept is like when I try to be kind of killing people again. Listen, I want you to think about just just tracking subtract a week before and track week after and the tracking mask there is to literally log. So love how it feels like so say on on a Monday. This is what he ate. This is how your meals win and this is How I felt so how did you feel during track for body combat robot attack when things start going off? You know, how did you feel transitioning from the Grits into can bodypump? Did you feel the squat rack like you as you were like ready to kind of go again kind of thing? What were you feeling flat? Right? How did you sleep that night? And then once you've got like a week of what we call a defensive word data, you know, once you've got like a week of like feedback you go quite so what well, I felt really great on Wednesday, right? What did I have to eat before training or Wednesday or if you if you Lindsay you like I Lots of post and a bagel great. I felt great. That's all I need to do more if you yourself is say well I had that in that then I feel great but on Friday I had I had someone report fattening. I had like a bacon butty or something. I but of whatever cooking oil something that I felt really great on my son more my run whatever breaks that's what it Dew and that's where it's like, you know, it's a constant feedback. It's like it's like video, you know you like you see what you're doing record it track it monitor it and then we can come back when you can like say right. This is wicked. Well, it's not working for you. As opposed to just keep doing the same thing literally again and again and again feeling frustrated and I think that's where a large structures will end up feeling. They'll just feel frustrated. But the question kind of says like why did you track a little monitor weight and how you select? No, right? Okay. Well, if you do that, then you can you stop putting a piece of the of the jigsaw together to figure out how you're going to make sure you have more better days than unless bad days. Keep doing the same thing the same thing the same thing feeling frustrated feeling confused and whatever else, you know one reach out for help. Somebody or try something different, you know, but don't draw Somethin, you know extreme or are some fad that I select can put out try something that somebody has social proof that actually kind of works all climbers what they can talk about with any special within that specific field. So that tracking monitor before hand and can off the hand can be really really kind of useful. Well speaking about things that work. Tell us about your nutrition program. Yeah, tell us about it. And then I've got some questions. I'll probably just give people a bit more specific people. So a group X literally just created and designed for myself just with knowing the destructors just you know can struggle with with with with attrition. So I'm stepping all the myths and all the kind of fans and just knowing how to get more energy for classes to help recover and also help feel better self confidence wise body confidence wise. It's roughly a three-month kind of program its weekly. Coaching email. So in your email box will get an email from myself. Something will have video coaching sessions where we talk about, you know, the importance of total energy intake we walk through an example. We talked about how to set up the macro nutrients for yourself and different days. So, you know, really really busy days and slightly kind of low rest days how to implement a calorie deficit to ensure that you know, well, we are feeling really great in full of energy that we can also set off a few pounds as well because you know, let's face it without being overly overly, you know vanity. Bold, we do. We do like to look good. We do like to feel good and confidence comes from feeling good within your own skin. So you might not need to be you know, really tone and shapely a must if you're a guy who's kind of stuff or girl whatever you fancy. It's a case of just feeling really good in your own skin and you can always notice people that are confident in their own skin. They are the most attacked the people in the room. They have this all about then they just kind of walk through the glide through everything is a smile about them. It's infectious, you know, so the body self-confidence probably Get a lot of talking to because we like to think about energy and Recovery most but and know that you know, the conference ways is a big big thing. You know, if you feel good, if you if you if you look great, you know, it's just it's totally worth it. It's only worth all the effort that stuff about other little additional bonuses about new recipes about calorie survival guides to things like cafes and after coffees and that kind of stuff as well shopping shopping lists good food shopping list. And you'll be added into a private or private closed private closed Facebook group where there is a community of a similar mind if instructors and professionals we talk about stuff there. We are host a weekly webinar and pick a topic that say somebody has a question on or I will talk about something in terms of why protein so important or you know, timing of meals or whatever whatever kind of floats their boat that that week almost and then you know weekly so fortnightly check-ins to see how I was kind of going on with everybody on a personal level and that's pretty much it. It's it's probably less of a this is what to do. It's probably more of you know, I want to get anybody as much information that's all in my head and trying to kind of put it across two instructors over two weeks. So I don't want to overload everybody like write an email one. It's glittery kind of lay it in like we layer now, let's was coaching. So we started the basics, you know tracking working at your maintenance calories, then we decide how many of how much television food you need every day of the week. Then we trade macro splits then we look at Food quality. They look at meal timings. Then we look at Subs health supplement formance UPS, you know, and then we kind of put the kind of sprinkles on the cake as it were, you know, putting up the kind of permit. So by the end of the two weeks my purpose to my attention the objective is that instructors can go and go away and let you create, you know, they can be aware. They can make informed Decisions by themselves that they need to be fearful of going out for our first night and then it'd be fearful about it. And not have to feel themselves and have a busy day or a quiet day or the getting a whole lot of extra kind of cover in a day. There's short-term. How did you were sad? So when they see something on the Internet on social media whatever else they now know, you know, they have that knowledge and information as to how to sort of either use it sidestep. It isn't valid as long as then what's really important and you know, hopefully put them in the clear as to how to feel for it. If instructor much much better. I love that. I love that. I'm setting listening and I'm thinking II need to progress I need to do this for me. Never mind people listening. I actually need to do this for me when when forever understand and maybe myself as well. When is the heart of people poke? What's the antique look like what's the process? Well, I prefer to kind of do in takes every sort of two to three a few months to take on literally, you know, four or five clients every every time I like to see the numbers fairly small because everybody can get some people No, really kind of busy is allowed with kind of family training working everything else. So like your numbers kind of down so I can keep everybody, you know, keep it kind of quality of check-ins and the attentive coaching there. So just had in take the closed last week. However, I still do have one space left as up for grabs and group X and a one-to-one personal coaching as well. The next intake will probably be when this intake starts running out which will probably be around about all the September time so I'll be all right. Words to go on. Yeah, where's the best place for people to kind of see that is where people be getting inside information about that will be happening having yet weekly emails. That would be the best way to kind of get more with that. There is a website as well. MPT coaching dot code at UK is a website they with all the details, but the weekly emails were the ones where we putting out information about holistic stuff in terms of Fitness training just arbitrary stuff and also, It seems like we're kind of be and that's when I'll can open things up from the email list but a content and information always coming off on social media, you know, but social media as you probably know Ricky is a big kind of noise on Facebook and Instagram, so I'm kind of preferring the so of one-to-one directness of emails about better. So yeah, I want a I'll link your social media and your email list only the notes for this episode. So when people Velour interested you just go and follow tender, you know the content templates out there and as emails can get involved in them and by all means ask him questions because that's where you get real value from people Firework and then just just in the interest of time. I've got a couple more questions and it's a you know, what's kind of next for 10, you know you said which is sad news for you know about body pumps not in the briefs Club. Anymore. So what's kind of next 4/10? Hmm. Let's get pretty good question. I'm not too sure. I think there's still so much to know when you kind of give to you know, UK instructors are still still think there's a lot we can we can come up for them. So still want to kind of keep in in that context and and give something there in terms of Education within body part within great with a Sprint as well. Just going to find something that works for it works for everybody nutrition kind of wise. I'm considering I'm very sincerely another sort of simple kind of program that's gonna be kind of free for everybody. I need to put the kind of fun at the details on that. But just continue with how things are kind of running if things do go really kind of well then possible to kind of take people on to kind of help us out with a kind of workload. That would be ideally the next big step. Also possibly offering some just Services out to personal trainers who are doing a really rocking. Job with personal training for however, maybe need somebody to assist in nutrition side of things as well. So there's that aspect as well having three conversations along those lines as well. But again, I'll just need to work for for both parties, but I think as you can of know sometimes working within the kind of partnership using each other's kind of strengths can be really beneficial in terms of that. Then otherwise personally in terms of on put some kind of stuff competition-wise just got the Scottish plastic chair. Temps end of July powerlifting and I'll be competing in the big heavy 120 category. So they'll be fun. Just hopefully get a few bees there. Hopefully just put in a good performance and then try to get in a strong man competition for the end of the year and that's it. Once that's done then put my eyes on somewhere else. I think I was intending to attempt the Scott the strongman qualifier early next year. So if things go, well the next few months, that's probably where I'm going to at least put my My effort into and try and get into Scotland's kind of strongest man. Perhaps we'll just see what happens there other way. Other than that, there's also no, I'm just thinking a hundred and twenty kilos you are a body to give people perspective Tim is a bodypump squat rack heavier than me. So the bar I will put my back would be 30 kilos. I weigh in at 90 kilos. Tim will be wearing a hundred. Well, well, well, I'm not quite went with it. As went so once we new category, I'm sitting around about the 115 Mark 160 Mark, which is just over 18 million story. You'll have to work up quite a bit down here. I well, you know slowly but surely it's yeah, it's a I know I know it sounds really weird. It's like this this guy is talking about healthy eating and about not gaining weight losing weight slowly progressively getting heavier and heavier and heavier, but it's kind of like, yeah so happens this guy tell me about your losing weight when he's literally slowly increasing the weight on but it's the slowest one specific. Well, it is small. If I cry, it's slow and steady, you know, I've not got a big belly on me. I still I still teach I still do it. I've been doing a lot more kind of my rose the kind of walk. So my activity is still really kind of high, you know still very active. So I've not had not gained like five kilograms of just pure body fat on my belly. I have have put on a bit of like muscle mass. Maybe I had that habit of that but you know, it's a slow and steady. It's not like a dirty bulk as there's a broad word. I guess I'll clean vocals like that. I'm you know constructively and quite controlled. And slowly increasing my body weight. So I think the 120 might just kind of kept it off. I think that's nice kind of round. Nonetheless kind of round number. Although we'll see we'll see so the next one is my pure personal Indulgence what is best app you have on your phone which isn't social media or it's a really boring one. Unfortunately my it's not even rock stars. Not bad ass. It's a it's a meditation app that I use to help. Can I go to sleep was cool. Let's meditate really cool and normally pick some between 10 and 20 minutes. It's just like I'm a bit of a bad sucker. I'm getting better better better. That's like know that most people put onto the phone and TV. It's all kind of late at night and then sometimes when you're trying to get a drift off pick about work, think about trading thinking about the next class thinking about playlist thinking about this isn't this and sometimes quite hard to kind of those also putting your headset and you know, he said when your head space into an app to somebody else can talking just To really help shut out all that distraction and then possibly into a much better sleep. So that's one of my favorite apps. That's not social media and it was a great one that that's actually what I wanted download straight away. I've written that down on the page and there's a massive big circle around it. That's that's what I want to take. I can relate to that not switching off and then final question. I always finished with this question one. What advice would you give to your 20 year old self? I don't know how much - time you go and give you a couple of minutes artiste. I don't know probably a couple of things of care less what people think you know, I think we all are well, maybe maybe just me but I think we all think that we don't care what other people think but the truth is that we do because we are social creatures and what other people think of us. We are think kind of impose on what we think of ourselves. So if somebody that's something that we don't really know doesn't like it. Yes, it's this automatic thing. I will try and get them to actually kind of like us because then we feel kind of bad about ourselves a little bit. But in reality that person doesn't know you they don't know you from Jack squat. They don't know what you did that morning. We did that night, you know, people make the snap judgments literally out of nothing, you know social media outlets for that is really bad obviously, but so probably care less what people can I think would be one of them and then the other one is anything else? You know, I don't be afraid to make mistakes. Perhaps don't make mistakes. And as long as you kind of learn from your mistakes, you know, I think when this kind of well, sometimes we think like, you know, no regret no regretting regret and what's kind of stuff and I think there's a long as you kind of learn learn learn a lesson. You can apply it you can take something away from it. What does this teach me, you know and the last kind of thing applies himself and I forgot I still have one thing but the other thing off will be slipping there is you know, keep your keep your circle. You know have a good small trusted kind of circle. I think the people that you keep company with because it's even simple things like like how you speak. Hey speak with each other how you see people interact with with other people as well. So, you know, if you've got a small circle of five or eight people that you really look up to the really inspire you can have liquid up the conversations with it won't judge you. You know, I think it's a put you in a really good kind of space as opposed to maybe be in a work environment where The kind of our Mantra people are really kind of like negative and always come morning and you can all have a bit of a bitch ammonium now and again, but it's just sometimes a bit too easy to kind of get into that spiral of of getting really annoyed at things that you can't control, you know, if you can control something then you go to ask yourself questions like right, so I'm going to just keep morning. Is it going to make things better or kind of folks or something that I can't control? I can't control how we react I can control this right we'll focus on that, you know sort of without sounding like a like a mindset kind of thing. But it's something that's would you know definitely bodes difficult. Well, I've see ya do those things. I love the three messages you get like there. There's three things. I've actually spoken to quite recently on recent podcasts. And on social media is everyone says care less what other people think and it's all very well good and send that and the key to that is actually what you said. And the third one is if you care more about your inner circle the other Circle, you'll start learning about them. You won't be good at all. SP White Noise. Yeah, and certainly like a fine line between between coming across as now as a sort of an arrogant rude person that doesn't care what kind of thing but you know, it's kind of like well dude, and we're really going to care what so-and-so think. So this person on that are on Facebook things because they disagree with something that I did or said or whatever else right? No, and they don't let it bother you. So like know, okay. Well you think that I think that that's cool. I don't have a problem with that. I really don't like In the fire service where I don't have time to like, you know, like get upset at people that don't agree with whatever I can sample. That's cool. If you think that I think that that's Yeah friends. You shouldn't care what I think and I'm not really going to care what you think. So without sounding really nasty are really rude. I don't really, you know, I so let's just name a Time 10. Thank you so much. This has been an absolutely fantastic. I know people get a heap or value from this to thank you very much and just very quickly. Everyone's on the gram. What is your Instagram name or so people can get you on it. Is Tim underscore nutrition coach. What does what it says on the 10th as they say but yeah, yeah if there is some stuff that I put out there so maybe a bit confusing with numbers and whatever else you know or back to my sound a bit like a bit more neither one explanation but more chat just get in touch and I'll happily heavily have a chat and help anybody out as well as what we can kind of hear for awesome for everyone listening. That is an open invitation to bombard him with nutrition. I'll catch you on the other side once we stop recording. Don't know where is what it is. Thanks that I absolutely loved that episode and I hope you did too Thames knowledge never ever feels to impress me inspire me and always learn something when I talked to Tim either face-to-face fear. What's up, or when it just consumers content social media, you can see all of Thames details in the show notes of this episode. You can learn about what Tim doors with us. Graham's get yourself on the Thames emails and just if nothing else you will get value and increased Knowledge from consuming. Some of Tim's content in the free content that he puts out there and I would highly recommend his nutrition program that he offers having looked at it in Great depth myself. Episode number 39 sponsored by putting for sport Northern Sports retailer the year 2018. We specialize in commercial gym equipment home gym equipment and school where for kids you can find all of putting for sports details on their website www.investmentpitch.com and on Instagram and Facebook app Podium for sport. Thank you so much for listening to another episode of the regular on podcast. I always cherish all your feedback. I love when you do the screenshots and put them on Instagram stories. That is really that's a sign from me that people are getting value from my content that I'm Puttin out for it. And if there's anything you would like me to chat about on a podcast or any social media content, please reach out. Let me know. You can email me Ricky Ricky long.com or you can just send me a DM on the ground a tricky long 42. Thank you. Good night. Podcast number 39 is done now.
 #39 Tim Meadows Nutrition & Group Fitness Expert  This episode focuses heavily on the role Nutrition plays in performing physical activities like teaching group exercise classes. Tim is an expert and has practised his craft for may years spending many hours studying and even more money investing in his own knowledge. This is a must listen for all group fitness professionals wanting to gain an insight into improving their nutrition and/or feeling frustrated with where they are right now. Nutrition is the very fuel we need to fully function in our jobs. Ignoring the importance of this element is catastrophic for your own health and well being. In this episode you will hear the Nutrition philosophy Tim preaches along with some tips and tricks you can implement immediately using the mighty attributes of Donuts! You can check out Tims Nutrition programme on his website www.mptcoaching.co.uk and his Instagram page here https://www.instagram.com/tim_nutritioncoach/   This episode is sponsored by podium4sport who are a Northern Irelands sports retail shop of the year 2018. Right now you can check out their brand new website at www.podium4sport.com we specialise in sports and fitness clothing and equipment. 