Absolutely to get right back to basics. Your record doesn't need to be true Islam. Okay, you can burn as many calories and 30 minutes like absolutely like blasting yourself. 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 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. A massive welcome to another episode of the Ricky Long podcast. This episode is sponsored by happy birthday to you. Happy birthday to you. Happy birthday, dear. Today's guest Lisa McDonald's. Happy birthday to you. This will only make sense. If you listen to this episode on Monday the 26th of August because today is Lisa McDonald's birthday. And Liz McDonald is on today's episode. I really really rich out what they said. This is one of these people that have an only so long and the life of probably only known Lisa three four years and become I'd say good friends with their in the last that's a year and a half, but she's one of these people who just come into your life and They're just it's just fun. She's energetic. She's passionate. She's current about others. Should those a great job and everything she does and it was really really fun together on the podcast your listen to the the episode the recording which we actually did last week to thing. We did on Wednesday or Thursday of last week. It's not Monday the 26th of August and it's just really really nice jet. There's been no edit and um, you're actually hear me chat right in the middle of the episode. About doing some Adam and you know what? I just decided. No, I'm just going to release this as it is. So this is Monday the 26th of August this Saturday come on Saturday. The 31st is tribal Gathering. So we spend a long time in this episode talking about Les Mills talking about tribal gather and and Lisas kind of Journey to this tribal Gathering not that just traveled a great deal of distance for those who don't know Lisa is Scotty Scotty, Scotland Beast Scotty based. Dine in throne and she's very very well known by a lot of the Scottish instructors. So it's going to be a great little day for at least at a stand-up a tribal Gathering and deliver body combat with the body combat team Lee Smith and Phillip Harrison who I know a lot of these listeners will know outside of that Lisa runs two businesses while three businesses actually alongside her Fitness professional career one of those is a makeup. That's the second one of those is her online personal training business specializing in strength and confidence and enjoyment for females and her third one. Her more recent one is Handmade by hand o which is a artistic fail personalized Freedom business with she'll she'll explain that very very well in the episode. It's all beautiful handmade crafts type stuff. I described as quite Boutique and it's look at that Spirit appearance and it's like I said, it's very very individual. So in this episode you want to just hear listen, I just kind of chat and ramp the times about how she balances all of that and preps herself the teacher classes alongside. What is a competitive hockey career spread and well over 15 years. So let's link to say Lisa has a lot on her plate it is An understatement, but you would never know what and highly suggest conduct yourself not just on social media about an everyday life. So this episode is as always sponsored by putting for sport Northern Ireland sports retailer of the year 2018. Just about to release the brand-new Ulster rugby tops, which I have seen a preview of them. Absolutely outstanding. So make sure you check them out. And obviously if you're a Northern Ireland base listener schools, or just about to go back the first couple of weeks of September, so do check out Podium for sport as your first option for all the kit that your child may need for p this school year and the second sponsor is I'm just going to lay it right out there on September first jump four point two ticks on the next group. Of group fitness athletes who want help with the training nutrition and mindset. So if you do a lot of group exercise classes and you're not getting the kind of results you want in terms of how you feel in terms of how your body looks or your body performs. If your mind sets just a little bit kind of negative and you don't know kind of hide again focus and gain controlling life. You need to come and see me and work with me and do jump four points to the links in the bayou or of this episode were you can book a call with me and if you book that call with me, that's not your commitment to jump 4.2 that's you haven't called with me and seeing if you and I are the right fit for each other. So jump 4.2 is a 12-week training program. There's a readi over a hundred and fifty success stories from four different continents on the planet and they're soon to be 1/5 because somebody is coming on from Australia. So we want to have people from five different Corners. Ricky long is Worldwide jump is worldwide. This is a very very exciting time. It is an hour-long episode with Lisa. So I'm going to stop talking night and pass you over to the lovely Lisa McDonald. So very very excited to welcome Lisa McDonald onto the Rocky long podcast. Lisa is best known for being a Les Mills trainer for Les Mills UK in body combat Lee says a fitness professional PT teaches a lot of group exercise classes and doors online personal training as well and outside of her Fitness entrepreneurship. She also, Soto's makeup and Frames, which is quite new. So we're going to ask a lot of questions about your three months. I'm going to Artistry work. So hi Lisa. Hi there. I'm so excited to have you. I'm excited to have you on our your hands don't sweat. Yes clammy hands. So we've been chatting for about 5-10 minutes just before we hit the record button. Basically, we're both With having around about the Scottish weather. Yes. Yes and how much it changes as well met it see the last two weeks. All the stone is real. I know you get one dearer you've ever get like five hours of sunshine and then you just see the clouds coming over. That's when I panic and I have to run out and get my washer then after all I can get my wetsuit. I really knows I'm past know the saying the weather depresses me. I'm past oppression. I'm I'm going on yeah, I'm just a bit too. Just want to move. I don't know Lisa said the words. I'm just before we hit record. Is that like I'm depressed. Like I can't handle the winter and I'm like that's fucking August. I know and you know, the white the worst thing is the fact as August. We've still got September October November December. It doesn't normally start getting better until about March 8th from time. So, Yeah, no, but maybe one sir. I'm moving. I'm moving. I'm looking for the September 1st quite right Uncle fuel. How do I it so who here's Lisa? Tell the listeners who Lisa is what you're about what you do go. Okay. So I'm Lisa McDonald's and most people know me as handle which makes him strange people that don't know me, but my maiden name was Henderson, so I got married two years. And have kept my mind that came and even yours they'll call me Lisa Henderson was the texture forget. Yeah, that's written down in front of me Donald in your intro and you're also still healthy it might have and you'll always be handled. I know that's that's exactly what my dad said when I got mad. He's always been on his hand. So it's true. So yeah, so as as you said, I work as a fitness professional I am at least most trainer. I'm very passionate. And everybody combat. I've taught it for eight years this week actually eight years. This week was my anniversary of IMT and its release. What track of what release did you teach it for your anniversary? It doesn't. Oh what surprise? Yeah. I know but our I'm going to teach some of that release on Sundays for dinner body combat phone, you know when they start to eat 40 years. I had the warm up as my track. Hold on. Hold on really I did for you. I trained in like 45. I trained him 45 so I would have done for it before I pitch that kicked it hard to put in dubs. Yeah, that was a warm-up. Yeah, it wasn't every tractor you did that. We've yeah, so yeah, so bite me talk to you actually. Yeah, so I also play hockey. I've played hockey for a long time since I was 12 years old. I'll be 35 on Monday. It's my birthday and I wants to buy me a cake be nice. And yes, I play hockey very passionate or hockey have recently changed clubs and we can control the I also dabble in a few. Since I'm so I do makeup which is completely different to Fitness. I did a course couple of years ago. I wanted to just try and do something different out with Fitness because obviously with the job I do the longevity of your body and you just don't know what's around the corner so I decided to go under makeup course and I've been kind of doing that on the sides and then more recently I've just started sort of Little arts and crafts to ensure machine and had been on at me for ages seeing you need to sell these Scrabble things that you forget. So I thought you know what? I'll put it out there. I'll put it on social media and see what people think and I'm actually blown away with the amount of people that have messaged me. So this week I've been buying loads of station me and loads of pain and glue and all that kind of stuff. I feel like I'm back at school, you know when you go shopping Until your station lanyard like your pencil case your pens that something might must be so so yeah, so just starts to back and I am a massive cat love our house X cats sex sex. Yep. Sure, baby, so they will come and they yeah, like I'm very sociable. I love going to my friends love to maintain my husband offered to the gem of training or food. And Jen, that's it. So tell us about your fitness journey then how did you come to be a body combat instructor in the first place? I actually start recording to class because my friend fancied the instructor and when I was like come test class with me, so wait along that it once that's me addicted as like this. I'd never seen anything like it before and I used to do. Those of you that are older that are less than will remember you with me Connelly. So she used to my gran actually had a video of her work out and I used to do it in-house. So that was like my first sort of taste of exercise classes and so went to combat film of a bit and yeah just start going like four five six times a week as many things like a go I couldn't get enough of it. I love the music. I love the moves and and then I became well became friends with the instructor who was to instructors. It wasn't the guy who runs the female 1 who you'll know and he time and she's allergens. Absolutely Jin's so she started chatting to me. She said see him. I really think that you should look at becoming an instructor. I think you'd be a really great instructor. You move really well and I went and picked my exercise to music course because at that point you needed affect us qualification. To do laser mouse said my exercise to music cut a long story short when and dads my AMT with mr. Steve tansy and in those days it was three days. So you'll remember that Israel three days and you were blessed at the end of it and it was so physical back then as well compared to to know and yeah it did that and started teaching combat it years ago. Yeah, it's been spoke about the podcast before about how the olden days of modules so they give people more context on this because there's actually a lot of new listeners right now. I'm a lot from the state's. We're like, we're in America right now. Like that's how I hope it's an American accent. Let's not let's try and keep the listener. Let's go when Les Mills is always looking to change and upgrade themselves back in the day. This was the best that could be at the The modules for three days. You didn't know what tracks you were getting before you turned up. They were allocated at what we assumed was at random after the the the trainer of the weekend that the master class I have later find out is they watch people in the master class and allocate that based on what they saw. So that made me rethink everything I trained them and why did I get that track so you can overthink that? Yeah, and it was always did you do it three days in a row? Yeah, it's Friday Saturday Sunday. And you're literally I can go into the Scottish and course because it's Phil's ended up driving to Newcastle and I stayed at my friends in Newcastle and I remember walking in and it was actually another to get it was from Scotland one of which though teachers combat the mmm and I remember walking in and you got your CD because you're to take a CD player personal CD player with these play your music. It's your CD your DVD and your notes and a manual available. Imagine that now follow what I say on my Facebook memories a popped up earlier this week if it was Monday, it popped up a Facebook status. I put up from nine years ago and it was can I borrow a portable CD player because I was gearing up for my first module which I'm always get confused. I don't know whether my first one was balanced or bodypump. I just know they were to the were one week after the other. Yeah. Yeah you were trying to borrow. A CD, you know the CD players that if you shake it it stopped clear. Yeah. I had a anti anti something that you only did what expensive ones had and there's a lot of sweat to the side. So if it shook then it doesn't get are you trying to say the word I'm take yeah, so let me ask you a kind of pre-warn you was gonna ask. Yes, so why did you become an instructor? So when? Was that any day you said was and do you want to become an instructor? Why did you say? Yes, do you know why that's and that's as well. No word of a lie. I remember when so I backpack then I don't really know how it worked and you obviously the instructors got their material to learn and then they would teach it to us and back in those days launches around a massive thing at the club. So the club that I went to is called I know teachin and and it wasn't launches around really about and back then in for the club, I work for TV and No, word of a lie. The main reason I want to become an instructor was because I wanted to get stuff before everyone else that wanted to learn it and know it before everyone else and back in those days. You couldn't there was no you couldn't go and like there wasn't one demand. There's no virtual tours know like there was no social media so that you could see what was coming where there's no, you know, they've just found combat 82 and you can see that the Reardon and what it looks like and respect. You can do that, but you didn't know what was coming. And so that was the main reason I wanted to I wanted to get all the stuff before all the participants all over all over. Sometimes people ask me. Why did I become an instructor and I'm always very honest about why I became a group fitness instructor is I started covering indoor cycle classes kind of call them spin classes anymore because spend get annoyed at that. So we called indoor cycle classes. And I realized if I took four of these classes every week that it paid my rent for the gym I resent so it was Fitness first bite your road for those that know what it was like 80 pounds a week at the time. I was getting paid 20 points for these classes. So it was like there they were giving me money on my left hand and I was given them the money back in my right hand and it just it made sense. And that is that is the reason I said yes to teaching classes because it was this actually serves a purpose in Like I'm thinking important people are almost, you know, well, why did you come instructor puts all want to get the music before the people while you're going to suffer because it helped me pay bills and thing when you're really honest about that. It actually helps you fall in love with it because you're not you're not telling yourself a story. Oh, I did it because I want to help so many people and really have this on my did impact. So I always say to people like to be really honest with yourself if you're becoming a fitness professional because you want to make money admit that to yourself absolutely but there Then you've got to deserve the make that money. So for me to continue to teach those for spin classes every week. I had to be good at it. Yeah. No, I fell in love with the process. Yeah, that's Gonna. Save is me as well about my reasons changed and the longer I was an instructor and yeah when I started to teach when I got out there and started to teach by myself, it totally changed. So we want to we want to chat about this. The end of the podcast maybe in more detail. So we'll give people a reason to keep us them. We're going to talk about tribal Gathering what? Yes, I'm so excited for the event in general, but I'm really excited for you and I'm really excited for sir pepper because you are the resident Scottish trainers and it's the first time you've both taught at the Scottish travel gather. And so how excited are you in a couple of words? busing My head will check out more of our don't Litter. I'm hot. How did you become a Les Mills trainer presenter. So I actually I talked for quite a long time and I know know that people will do that am T. And then maybe like four five six months later. They're going to their M1 which obviously is no it's now changed advantage in and but back then it was in one year. We do em, too. I waited quite a long time. I wanted to get comfortable within the program and I just enjoyed teaching. I just enjoyed being on stage and eventually I think it was maybe four years ago. Not before years ago, I picked on to Mayim one. I think I got it. It was Black Friday deal or something like that, or I was at an event and it was discounted. So I don't know what I'm gonna go into it and it was an Edinburgh. I went along. It was a one one day and I just wanted to kind of know more about the different martial arts that we teach them body combat and I went along its felt Patterson. It's taking it and it was very impactful. That and I learned so much from it and that same year. So I'd only done my M1 and may think my journey is very different to other trainers on the team. I did my M1 and later that day. I decided that I stole only talk combat this point I decided to go and do my pump. I am T. So did my pump int and then November end of November began in December and I thought right. I want to get my 31 so I found it. Center we and I was waiting on results coming back to check about you know constantly is results results and I've got this email from the office and I was like this and it was like you've been invited to boot camp and I was like what the hell's boot camp like that even know what it was and I actually message London Waters and at that point doesn't really know Lindsay that girl so I was like, but it's desperate Camp. It's just like, oh that's like in to like get on the I was like, oh, okay. Cool. So reply it. I was like, yeah, I'd love to come so that was like and if a Pity come on story short went on to break camp and and got on the team is a tricky for body combat and spin two quarters as of the key. Joan quarterly workshops and spend a lot of time and because I because I wasn't a delete an instructor. I hadn't done my into had to work even harder than most people would because I wasn't quite at the level that I should be and yeah, I worked my ass off basically and I got sent off and continue to work my ass off because I still you know, I still had to develop a little bit more and yeah, and that's me being on the team now. Our three years 40 years. I think you three years this year. And yes you had you had to work hard. Is there anything in particular that you like maybe Springs to mind that you have to work harder on than anything else? Yes. It was for me. Mainly it was my lawyer too. So I was really good at st. People up, but it was that. How can I make them work better? And it was as real it was it was the kind of martial art stage? So the education of the martial arts and no one what I'm talking about. So it's very well seen a cure, but if I don't understand that it's not going to land with people. So it was taken time to actually script better. Lyric you earlier to cues and also spend a lot of time on my technique because I picked up because I'd spent so long teaching before I had done there my team won I'd packed up so many bad habits. So to actually try and get myself out those bad habits took a long time and a lot of repetition a lot of metal work a lot of filming and sending it to my development coaching getting feedback. And what was a lot of Tears as well or any of your bad habits that you have to stamp out because people listening to this may have these without realizing it so one of my lines was doing my upper cut too high. Hey my hook not. So every time I would turn my shoulder and my heel I would take the rest of my body with me. So I didn't turn my heart or soul and my hip and my knee. Hi, I can you turn your foot your shoulder without your silly rotate to the side if you say so yeah, that was like two things my sidekicks. My foot in the wrong position, that's just obviously from years of doing it like that. So I've written this time. Did you have a correct me if I'm wrong because I don't believe you did. Did you have a martial arts background before you became a combat instructor? I did not I love that because a lot of people think too just to be an instructor. You need to have a martial arts background or if you do body attacking you have a sports background or body part. You need to be like someone that big weight lifter. Yeah, you can go in pretty pretty raw haven't just done a few classes and and I'm progress as far as you want. There's actually a funny story about about jazz because she's been on the master classes. So yeah, he was I don't know whether it was body step or body attack, but when he attended his first body step or body attack class he was asked to leave. Because he was a danger to the people run them every step cause he was falling off a step. I'm going over and his ankle. Absolutely it was either you. Yes. All right. I don't know if that's 100% true. But Jazz, but we'll just said is and anybody who's yes, and that is you know, you can correct me if I'm wrong, you know send that the child will feel this and hopefully we'll get morning can tell the story himself. Yes, and then the other question you said. You wanted to wear it before you did your EM1 and so for people listening Advanced Training has no replaced the EM1 and em2 process. Yes said you wanted to feel comfortable before you went and did that. So how did you know you were comfortable? What was the oh shit moment. That long ago when Iraqi you're making me think back. I think you know I think it was. I was starting to see like the two leaders were starting to post stuff on social media about him and I had read a post one of my friends have done it. One of the girls that in was on the course that my aim tea and she had done it and she did honestly. If you want to progress and be better go under but you're not going to I think one of the things that I was worried about was I was going to be a cyst and I was in there were going to see you packed up these bad habits. She can't you can't teach combat anymore. And I think it was a bets a bet of the unknown because you don't really know what you were going to be doing and Yeah, I think I just felt that I taught for so long. I know obviously what score at least in things but you don't get that that kind of one-to-one feedback if you like and when you died in so it was just good to check and see that your road doing okay. I think it's I tell people if you're asking the question, when should I do my Advanced Training? You're probably ready to go and do it. Yes. Yes. I have a trouble I gave you that and that's probably why I thought it was really good because I was starting to ask about it and what involved probably rather. I'm so want to chat about hockey. So tell me about your hockey you who do you play for Holly Longview you played. Yes, or just go hit me. Yes. I started playing hockey started it so you can just go sums 12 and please don't get through school was relatively kids. Yeah, it was good and play up front. So I got was about turquoise T ever porcher. We there's no I'm not because I'm a lot fatter. And after I left school ended up there is a ghetto from turn decided that she was going to start a club at reading club. And so I got told to go on to that. So I was eating at the same. So just left school have 1718 started playing Fortran and it was in 2002. I played Fortran until last season. left and joined, so if you think ranger Celtic This is like major Celtic. So I played for one of Play fortune and the last two seasons of Captain Dan and I got as up to division one. Then decides to leave basically because it was a lot of younger ghettos that were playing there and a couple of people that I played with it still and played with it turn had moved her Dawson and they were saying come on come play for us. So I thought you know what it felt like the right time to go here Alder my age and Look alive is messing with social side of Hawkins. Well because can't wait to the pub but they 14 15 year-olds. So I decided I'm going to go to Dawson and they started their last season. It wasn't a particularly successful season for us it goes they've played together for years and years and years. So it was a very well established team. It made me feel so welcome. And and they actually have lost five players last season so far they got it was Phil plait and and one of the girls left to go to the IDF. So it was they were struggling as well. So it was really good for me to go in and I got a place in the first team and yeah one top goalscorer of the season and yeah back back playing so the season starts next month. So what was the nickname that you give yourself? Put the star in Lexington Patrick Kent. That's why I don't give that to myself perhaps that is my nickname at hockey hat-trick handle right here. It is surely So speaking specifically about you plan your hockey and teaching classes. What does a typical week look like and how do you make sure that you're fueled and ready for that? So, where's hockey? We train on a Wednesday and Wednesday evenings we train For two hours and not mistreat is pretty intense. We've got a coach Allen who is also a hockey player. And yeah, he knows his stuff and I actually have a changed train actually used to train on a Wednesday as we also it's actually worked quite well for me because I Wednesday I wouldn't teach so Wednesdays I teach in the morning. Okay morning lunchtime. I teach two classes and then Rest of the afternoon. I have off to do whatever I need I need to do and I will make sure I'm fueled and ready for training at night because I know it's going to be pretty intense and then we play on a Saturday morning. So I kind of went through a phase of I was teaching on a Saturday morning. I was teaching Body Pump and I would then go and play hockey. I would I would struggle my legs would be heavy. So I had to give up teaching on a Saturday morning. I just couldn't it was just a much is just there is no haptics and some weekends will have double header. So we'll have again Saturday and Sunday. So maybe a cup game it may be only scheduled game and those those are hard because we plan for us the Russian base test preservation and it's a tough League. It's very physical as fast. And if I'm playing a couple heads are have five classes on a Monday first one to ten in the morning. So I have domes, you know, I need to make sure after the matches that I'm foam roll and make sure I'm eating enough make sure I'm hydrated especially when I'm going to teach on a Monday and so it's really important that I look after my body. And so, you know, sometimes this is quite fast called you do get injuries you get personally obviously totally message your shin guards. Right on the knee cap and you get heads, you know, I've gone in with black eyes eggs on their heads. Press is all over me. But in that's just the chance you take when you play Hawking fortunately, I've been we never played that skirt. We weren't trusted with weapons. You said there about foam rolling. So what would your recovery kind of when I say recovery, we'll chat about nutrition and second. But what's your physical recovery look like and physical recovery outcome and And no monthly staff. So it's legs legs and lower back for me. My top path. I think do to combat never really gets that sword. And so it's always bottom half. So of the muscles that I'm not used to using so I don't really run a lot and and obviously you're running a lot and hockey so it's normally my mighty band is so tight my hips from being in that law possession and my Back, so it's just form ruling ice and my back sometimes and an app is also especially on a Saturday night. If I've got plans on the side in a have to come in for ruled shower nap for it's awesome. So I'm reading I'm telling so many people about this book have a got up handy to its sleep by Nick little Hills there have it there. You have it. I'm going to show you this big. It will change your life. Oh, it's not about quantity. Sorry. Yeah, it's not about the quantity of sleep you get it's a quality of sleep. I agree with us. Yeah, and it teaches you how to get the best out of nuts. It's absolutely fantastic. So one of the ones that have done this for years, but it's not I understand the science so I can do even better is having a shot of caffeine and then have a nap and then but you wake up after 20 minutes and you are so ready to go because it takes 20-30 minutes for the caffeine to hit your system. You're going to have your corner and then you're ready to go. That's genius. Yeah, and he talks about you can recognize when the dirt so we live in this myth that we should have eat or sleep per night. Yeah, and it's for most people that's not actually possible for most people. That's really unhealthy. I have to say I go to sleep and that's me sleep till I wake up and it's normally seven eight hours almost like that. I'll gamble that will naturally be less and he adores or gamble at seven and a half hours because that's that's the Rhythm that you go in. So so I'll recommend that very thing. This is the third time next been mentioned or neck like he's my best bit. He's been mentioned on the podcast and so I'll put that link in the initial know. It's for people and then what about nutrition? How do how do you balance nutrition between a hockey match and body combat class? So obviously I hockey matches much more physical than a body combat class. The combat class obviously, I need to be filled but it's not my work out. It's their work out so I can pull back and I've got very good over the years of making it look like I'm really really working hard, but I'm actually not because with whole kid, you can't delete do that. Especially you get your coaches say screaming at you to keep going so I always make sure that the night before I have a match and I have quite a lot of carbs and it before so that I know that I'm filled for the next day. You know games are normally like lunchtime. So it'd be like has 12 1 o'clock. I'll go up. I will have my breakfast sort of normally be an omelet or scramble eggs and tools bacon coffee and make sure I'm hydrated and yeah, I'll have a I'll have a small something before hockey's don't make me a banana something that's like sports or energy release. And I've always always always go Hannibal or jelly babies in my bag for halftime because they're like a necessity even if you feel like you don't need them. I still have them just cause a weak points of the game where you have maybe like, Gone for a bed run and you're you know, you're struggling and you're thinking right. This had a boys kick a can make that be great to give kind of weird for that argument of your stand harrybo's and what places talking about specifically to glucose that you want in your system because you know, all the studies say after about 60 Minutes of intense exercise, which a body combat workout would be certainly a hockey match would be your muscles are depleted all of the glucose because you can only store certain amount. Getting with anyway. Do you want to wear start out within an hour? So it's really important to top up on this you can tail the sportsmen and women who don't do this very well. These are the ones who I'm thinking specifically of the Women's World Cup here because there was just so much of it in the Women's World Cup the amount of individual mistakes that the players were making and like the 70th minute and it's yes, there's a certain amount of muscle fatigue, but when your muscles are fatigued your brain also gets fatigued as well. So we will be seen A hockey when you're tired, the first thing that goes as your scalp and your brain and you just make silly mistakes, yeah, I find it hard when I play football to eat anything at halftime because it was 45 minutes in and I couldn't actually digest everything. So I always used and science has moved on a lot. I use these horrible energy gels a way back then. I'm the first half because I was a goalkeeper. My water bottle would have been water. This is second half it had normally it was just Z just something really really easy because there was again the glucose and that so my message to people listening to this is especially even if you're not playing hockey and football or and doing group exercises, if you didn't two classes in a row it in between hand you need you will benefit massively from some sort of glucose and take whether that's a supplement of whether that is a mouthful of don't be rude banana. You will feel so much better for that and you'll a Actually come the 45th minute of your second class. You'll actually still feel like yourself. Yeah. Yeah, I have to do that. And I thought I was the I've got a pump combat double and out always need like couple of like sweets or something in between. Uh-huh and between the two are I'm just like now I'm doing it with this one right now. So it's at the end of every 50 minutes. I'll eat something the side of the pole of got one minute to eat it and then Swimming again. So last last Saturday was four hours and I had two bananas at the side of the pole than to lose energy gels. And there's me stopping every now and then just for sipping on the end of funny looks well. No, not really. Not really. You know, you're spending too long when you see the lifeguards Chien shift twice. Oh geez. Yeah you're going to Turn into a mirror man just shortly Joe. I'm actually really excited because after this podcast is over we're treated and we're swimming up quarter past 6:00. So I'm going to go to the gym. I'm going to you know, like the way it's area, you know, like lifting heavy things. I'm going to want to pick up things and put them down. Your Boise will not know what's going on. I'm gonna be sore for days and you know we so if you could give You know it test. What would your attempts to you know instructors Bay who are teaching 10 15 20 classes a week just to stay on top of their training and nutrition. Oh and I would say make time for yourself. So I always try to make time to go to the gym. So even if it's like 30 minutes, for example this morning, I was really pushed for saying so but a really really busy and I went and and I was training shoulders and I thought right. What's the quickest way? I can do this. And I was doing shit for sex and it just makes it go so much quicker and you're actually feel that you've done. I really really tough workout because it's in such a short space of time and you still feel like you've worked but you're cutting your workout and half and so I just try to make time for yourself to chain because I think personally for me it's a mental thing. I like to be able to go into the gym and just zone out from everything. Nothing because when you're teaching and you've got so many things in your mind, you've got like how many people are coming what's real to make for I haven't got batteries. Where's my mate Bill? What's the music doing? The speaker's aren't working. Whereas when you're going to the gym and you train you can just forget all about that and just focus on yourself. Yeah, and I like that there as well about even if it's only 30 minutes. Hmm. Just get out and get it done. One of my clients. She texts me. Was it this morning? Yeah, it was this morning. I was can you send me a quick 20 minutes? Like for before my class, so I sent her a message back. I said grab a 30k barbell. I'm do 10 bent over row followed by ten push-ups as I do that every minute on the minute for 20 minutes and she replied back. Are you serious? And I was like, thank you probably all this is going to be easy. Yeah. She's like well in her words, it was brutal. I could just simple actions like I think that seeing Instagram at the all of that in here and we see all these Fitness Instagram people and their complicated things by you know, doing a dumbbell snatch followed by a backward step and lunge with a push-up integrated row and ha ha it's crazy. You know what just as potent stuff and you'll probably have a great workout absolutely to get back to basics. Your record doesn't need to be two hours long. Okay, you can burn as many calories. Paramedics like absolutely like blasting yourself. Then the same as two hours. Yeah, it's cute. One of my favorites just keep things simple is Northern Irish volume training. You've heard of Northern Irish Vol Jin. No. Well, we've all heard a German volume training, which is 10. Okay? Yeah, right. Okay guys volume pain is 11 by 11. But you don't always count your reps or set to just kind of make it up as you go along and simple. Yeah, there will be a product of Northerners volume training being sold by Ricky long and future, please check our website for details the right. Let's get let's get away from Trading. Let's talk about your other business. Let's talk about freedoms because that's really exciting because that's new. Yeah. So from what I've seen I was doing the know. Mole was a me Instagram Vortex the other day. I'm just fumbling around them lay on all of a sudden. It's sad freedoms by hand though has started following you. That made by hand off her mere by handle has started following him like some that's this is another one of those random Instagram accounts enough. Okay, and though hando scrolled back went in and it's only you doing all this amazing artwork. That's really really Kern crafts like personalized pieces for people on an individual basis. I think it's absolutely fantastic. In terms of the quality of work on the personalized message, you know, it's not like you're going into Tesco's and buying something off the shelf. Yeah. It's really really cold and personalized and what you're doing. So tell us a bit more about it. So where I got as mentioned earlier. I got married two years ago. I can hear your cat your cat has paranoid. Yeah. Yeah, so I got my I did two years ago and we got so many gifts from people. We got some beautiful gifts, but one of my favorite favorite guests was from a friend Danny and it was a flame that had bunting along the top and I had our names the date. We got married and then it had a Lego man and alcohol level groom and all they go braids and it had flowers and and the bottom of the flame had like all these day Monty's and I just thought she made that and I do So that is amazing that she's actually spent time making that as opposed to just going as you see going to test on buying something off the shelf. She's actually spent time and I just thought that's so nice and I started then looking at what could I do? Like when I'm going to Wade in or it someone's birthday or I need to give someone a gift. So I started in making Scrabble frames so it take wide so so for example, I did one for my mom. So it's like all their the pits means all our names are things that were important to my mom and give her that for Christmas and chips that Lobster and I started thinking that what else could you do? So I've done a few different things just as gifts because I just I loved The handmade gift that I got and thought of at the time I got into it. So I just thought it's much nicer to give someone a gift that you've spent time on like they'll appreciate it more than just buying something or giving them a voucher and given the money so my friends about anybody said to me I really thank you start seeing these and she kind of went out with you it available. So I decided I'll post it on social media and of see what people think and so many people have messaged me saying, oh my goodness. These are amazing. You should definitely say all them people love personalized things are so many things that you could do. And so yes, I started I started a Facebook page that it's an Instagram page and honestly, I'm Blown Away with the native people have contacted me asking me to meet them things. It's it's crazy. But you know, the funniest thing is I am the least Artie person that I know like I kind of draw for shit. I am so the worst drawer ever like so bad, but see things that are like that unique. Like I love see Ikea furniture love making furniture all that kind of stuff like putting things together. I love that because I love all of planning things like so looking at something having all the bets and then putting it together and then seeing the finished article. Yeah. I love when I the process of hey episode has fallen fallen in love with the process. How would it work if I wanted a free and what I just kind of message you and give you a couple of like Words give you you know what I meant to and then there's your creative free and just kind of take over from that point. Yes. Oh I would say and you like beer Man United football wetsuits. I started like a weird State party and then you would just click over and yeah, so thanks describe the latest free and you've done for podcast listeners because this would be quite technical. Okay, so my friends one of my old school friend, she got married a couple of weeks ago. In fact two weeks were tomorrow. And I thought right what can I do for her? So her family massive massive golfing family. So I thought what what's the main thing that I can do here? So it's obviously we're getting married. So where did they get engaged? And what's their names? What are they both enter? What's the most important thing about like marriage sorts, like love wave husband all sort of things that relate to them as a couple so you've got like golf whiskey. So she works for West SEA company and burgers because they love going out and partying friends family. They're both like very very close to the friends and family. So it's just it's quite easy for me to make you go for someone that I know because obviously I know about them. So if someone should be easy for me to make a gift for you and we as if it's someone it's on your customer that I don't know I would just mess it up a few times and So, uh, so for example, someone messaged me asking to make a frame further mom's 50th birthday. So I was just trying to get and I'll be better information about what she's like. What does she like as she had gampy didn't is she an anti is your mum and she liked all that kind of thing. What does she lake so it's not just, you know, using the words. It's like adding a little decorations and it Relate to her and as she like, you know has got like family. So it's just trying to find out things about the person that you're making the gift for so that you can make as personalized as you can absolutely love it because there's real meaning behind that and you said a couple minutes ago. You said you're the least but it's a you can't draw for shit what you just described like that is I got Absolutely, no expert but that sort what you just described because it's emotion. Yeah. Yeah. Yeah, so that's why you know, that's why artists get paid the big bucks because it's a motion that they can they can use and they can bring our own emotional people because I'm free of you just described. I mean if you hand that to me, it means absolutely nothing to me. I don't care. Yeah can look at it and say yes well done as well put together. Hmm But to to the people you were given up to it has real real meaning and emotion behind it. So that's why we look at some artists work like penton's and that and think that is absolutely crap. Perhaps under the emotion or the potential the buyer of the receiver the artist Gallery whatever it might be they and that's where value content so that's where I think what you're doing that that's why what in my opinion that's why what you're doing with it. It's so good because it's personal to people and it's happening to that emotional side because as we said anyone can go to Tesco's and there's a free and with you know, a picture of that have taken off your face book that you posted last week. Yeah. Anyone can do that and it's Korea are you know, I'm not knocking that but what you're doing, it's just that it's that little bit extra and that's why it is so valuable and that's why it's never about let's make all the money we can but that's why people We'll pay for it. And that's why it's turned into that little bit of a service or product the business way. Absolutely because the thing is it's not I love making them that's why I wanted to do it because I actually genuinely have fun making them and then And as well, it's when you give that to the customer. So obviously I've done a lot of ones for people local to me and it's in your face. They're like a couple of you made that and that to me that's more important than put my hands out and getting the money percent still I'm going to I might take this out of the podcast what I'm about to say, I might not one more time Leon sores and often kicking us out or not. Hey, look, of course, what will be 60 Minutes or probably want to keep this in depend what your answer? Do you have an order in process right now? Or for anyone yes. I've got a few so we're not what she's on the list. I was Team. All right, so what to do see when you're making that one aha get your phone out and do a time-lapse record it and then post that recording on social media. So as other people can see the process. Yeah. So that's one's a little bit different to Scrabble words. It's still got Scrabble pieces in it and drop me tell you what it is. Not a surprise because this is probably the way For they get oh, no, she knows it's Corridor and she's like so she's definitely not gonna be listening to this three year olds not going to be listened to those now, but Katie Wells is getting cavities. So those are you that are ways males will know Katie in shibori Stick presenter. She contacted me to do a frame. So she's moving house and she wanted a theme for a daughter. Sorry daughters name's Abby. So I'm doing a big giant. I'm a so I'm going to paint it pink and then I've got so ABS absolute best. For example. Katie had messaged me last night. She said I'd love you to just thing for me as for a be a big capital E. And I said, right. So can you tell me about about her so that I can decorate it and she said she loves unicorns her middle names Roars. She loves baked. Whaley's so I was like perfect that's going a little faith that's all it needs. And then yeah, so I've got in my head already. I know exactly what I'm going to do. So, yeah, so I've got and I'm actually going to give it to her at tribal Gathering because she's teaching at tribal Gathering his Veil. So if you're a type of gathering you want to see it. But of a seamless think we're going to chat about tribal Gathering next but just in case anyone's interested in seeing some of the frames that you've done more is the best place they can see that and either on my Facebook page, which is Handmade by handle or my Instagram seem at Handmade by handle. Perfect. I'll put them both in the show notes. Thank you. I then seamlessly like a small sigh seamlessly like a rainbow, which that's not us. That's not a thing. That's not a sentence. That doesn't even make sense. No seamlessly like something that is seamless let's chat tribal Gathering. Yes, I go on chatter you're doing body combat. I want to say is a polygon by it a 81 81. So you lie and help Alison Phil Harrison you doing perfect. How's it going? How's life going for it? Hey, it's been Goods. So we've got Last week we had we've got a WhatsApp group. So we arms for everybody listening who's on his nose world. Every single event that we will ever do there will be either a Facebook group or a WhatsApp group or sometimes both. Hi. Yeah, we don't have both so obviously it's been quite busy time for Lee. He's just become a dad so last week we worked out what tracks are going to be doing which is really exciting and really happy with the tracks that I've got and choreography Faisal and the head now, which is great and it's know just sort of papen final scripts for the event and yeah put an N so talking about and like the performance side of things. So there's going to be a little bit of performance and their me bat and the guys basically awesome. And yeah, so that'll be good. I'm looking forward to that. So obviously has advanced backgrounds. So he's got the capital reader tracks and he'll be going to that and I'm pretty sure they'll be some twerking involved on body combat at some point. Do you need me to come up for the trucking Fierce? If you would like to come up to the track and face your more than Miracle Becky for can make arrangements for that. You give people some real kind of a timeline. So we're actually recording this podcast that this is quite random. We're Recording this on Wednesday the 21st. This is going to go all out on Lisa's birthday, which is on day the 2626. So this is when this is when live and tribal Gathering is the 31st sort of back up just a little Lisa has just said it was only this week. They decided what tracks they were teaching and we normally get or the release about a month before I think it was like the first of August we got it sent. Yeah, it was it was that just the ends and right end of July beginning of August. Yeah. So what we normally have that for weeks and just depending on the program and who's organizing and what all is going on. That's when we kind of decided or truck. So, you know your troops for combat. I know more tracks for pump also normal tracts for CX Works, which was decided about two months ago from honest with you before it even. As in the released without Brian and I decided because whatever the other way Ryan before okay before I did 2 4 6. So this time she's doing two four six. I'm doing one three five. Okay, that's the science. That's one under that but it's actually work at me quite well for the moose. And you were saying there are about performance. So we do performs at these big events because these are I always say this about tribal Gatherings and Courtney workshops or Les Mills lives. Whatever they are. They just the chance for us as Fitness professionals. I'm not talking about also as Les Mills trainers, but also as Fitness professionals to network to go out and have a good time it is it is or Christmas party stroke Saturday night four by eight hours on a Saturday afternoon more real we all just get a bit stupid. We get a bit or four feasts on endorphins doing weird. Exercise classes on one of the things we bring to the table as a Les Mills trainer is the element of performance where we will do something as a group we wouldn't do in a normal class. Yeah, for example, we've all seen the video of what I did at the last tribal Gathering of the twerking. I mean that yes that might have happened once your twins twice and a regular class just as it's not right, but that is what we do. So you guys have some performance lined up for Or body combat I do. Can you give us an account? Give it away now. I'm not telling you this any insights eccentric 7. And that's all we're getting that's it. So if you want to know get Britain and Sarah Pepper or going to be doing your first Scottish tribal Gathering. Yeah. So I've done I've done one type of garden. Yeah, which was a real special one, but this is the first one that I've done. Scotland, so I am really excited because there is a obviously I am a trainer in Scotland. So I've got people coming that I've had on IMT like from Huddersfield. They're all coming up when I've got obviously people that I know from quite the workshops my Mom and Dad are coming. I'm using my watch. So my mom, um, I think is more excited about this than me. I believe it so excited and she always felt my mom actually can't wait to meet like a lot of the trainer's that I obviously talked about so You know, there's people that we don't like as a team. We don't get to see each other as often as people think so. It's quite able to create a base for my mom to actually put some faces to the names. And so yeah, so it's going to be it's going to be awesome. I can't wait. Yeah, it's really good so good. I said that's the last podcast. I'm just kind of hijacked what you just said and as trainers, we don't get to see each other a lot of time. Do you know I've never ever seen syrup effort h ouch I've seen her teach once oh, really? Yeah, once yeah, I just ran or they'll send media venue instead of Pepper or they'll send heifer deven you instead of me. Well, that's the thing. I've seen you nodes because you're going to teach combat at a venue. They need a doctor's well, it might be me. So I like I'm sure stage with sir. I know the tracks. It serves God knows she's really really happy about that. So I think and You said that a lot of people you've Tree in there it's a repair for has tree and about 50% of all bodypump instructors in Scotland. Exactly. So it's a massive. It's a massive deal for her and I'm honestly I couldn't be happier for it. If because she deserves that she's worked so hard and then it's quite funny actually tell you the story in when we got told to obviously the communications were going out to as as the team who was doing what should we get? We get our and offers of work for courtly workshops. And then we also get if we are available. So we gather availability. So it was you know, so far in advance and we get told the communications are going out today, but any office of obviously got to same boat so many emails. So if you don't get it this morning, you might get it this afternoon. So Sarah sent me sent me a voice notes like oh my god. I've got time. Obviously, I'm really excited for in the morning. I still had hair day Nippon so hadn't heard anything. So an urgent it was like six o'clock and I was getting in too much into this video my club to go and teach just like fuckin shit my phone as I'm walking and I got an email now. It's like so I was trying to forward it to Taylor knows obviously. She was teaching this outside to wait till like 9 o'clock to tailor. It was like a scene out of like a foam you don't have it at all like garlic chick flick and they're on the phone. They're just like That's all I hit that phone. Yeah, so we're just poor just like say it's okay. That's thank you never really get to see each other teach either we teach different programs. We always tend to get sent to different places. And so we're doing is actually teach other teaching and because we were a bit camp together as we are like we've gone through the whole journey as well. So be nice. I'll be so good and I'll get the I'll get the sea. I love as well. I won't get to see Sarah teach because I'll be beside I'll probably will get to see rotations probably spent most of my time watching. I'll definitely get to see combat. What I was going to say is I've got my final couple of questions just in the interest of time so we can both get on with our our days, huh? Favorite app on your phone. That is not social media. Oh. that's changes sometimes but this I would say generally this is one of my favorite apps and people that are less than or probably think that was really sad, and I've got to so my factors power support because I use it everyday, so I tracked the feds in So I know obviously what I'm eating. I find it really interesting. Like what send things that think that you didn't expect that their stuff for protein and broccoli. Yes, there is. Yeah, so yeah that and then one of my other favorites is just e so they work quite well together these works very well together. What would you tell your 20 year old self? I would tell my 22 to stop caring what people think. because I spent so I think I was bullied when I was younger when I was at school and I sort of went through my young adult life worrying what people thought and no looking back you shouldn't care because there's things that you're going to do in your life that people would agree with the people would like but it's not their life. Sure. So, you know, that's that's why we tell myself don't don't worry about what people think he's it's really irrelevant. So many people so many people say that one asking that question and it's probably what I would have would have said for a while. There are relatives were always going to worry what this is. What I've learned is we cannot stop worrying what people think Like it's impossible to genuinely mean I don't care what anyone thinks because we always care if we're saying that it means weaker. So you gotta you gotta change your focus and I talked about the Inner Circle. So you got to get your inner circle of people and this is the tight people. This is this is your husband. This is your mom. This is your bestest bestest friend. This isn't someone who you go to class with three or four times a week. This is your best friend who, you know, you can cut down And anytime you want then call them out and you have your inner circle and these are the people who you focus on and you actually care what they think and if you and if you care about not so much getting there. I was going to say approval but if you care about them emotionally and they care about you and you actually won't care what others think because you only care about this type group of people. I don't wish I hadn't been told that like when I was 15 16 I'm connecting. Well, you know what when I was younger growing up, definitely I've got some questions from the ground. Oh, well, that's exciting. Yeah. I've got two so it is would you teach and so earlier on today. I put on my Instagram story. I've got Lisa comment on them a podcast and the question I've got is would you teach and tree and on the same day? Yes. Yes. I didn't watch this again that goes back to what we said at the start. It's up 30 minutes. We at session might be all you need. Yeah, that's a good one again kind of touching us, but how does hockey fail tonight after a body combat class? I feel the pain after yeah, I think what they're trying to say is if you're treated in Santa Wednesday night and you've talked Combat on Tuesday. Okay? Yeah, do you feel that? You know what now? She's shaking her head. Yes, and no, I don't know. I don't I think because I have to train definitely for hockey. So because coma is so such a different Fitness to hockey. It doesn't affect me. I think I don't know why that's because I've talked combat for so long. I mean don't get me wrong. There's days where I'm like if I'm doing a mix and it's maybe because what I tend to do is I'll go of that song actually forget what the move sir. So then I go and I can have like a what are the notes and I'm like, yeah remember that that yep. Got it done one in teacher and like how she says talking and thinking Shit, this is actually really hard but it's because I just remember this song. I don't actually remember how it physically makes me feel so sometimes if I'm doing next and I'm doing a pretty tough mix I will feel the next day but generally and teaching I'll not feel it. Yeah, well playing hockey nets were the other way around. Okay. So what do you mean so at it would be like if I've had a hockey match. So for example last wait and see it was my first time with my hands on a hockey stick since March I've been doing preseason, but I've not been actually playing hockey. I've just been to the fitness and and I was really sore on the first day, you know on a Thursday I get to combat Center Body Pump and see my legs by the first thing I ever did. Yeah, the mechs I've injured in combat is quite laggy and then obviously I had pump as well. So it's more than other rewriting don't feel that if I do hockey and then have to teach it. So I'll feel it. Okay, that's good. Let's go London. You said something earlier in the podcast as well? Just like, you know, you learn how to put it back Mmm Yeah. So just those people understand what we mean when we say that this is something you learn with experience of being being an instructor is you learn how to make it look like You're given a hundred percent and really you're like ssst. Yeah, you can sit and Cruz fifty sixty seven out and all depends on the class. You'll pick. It depends on the class and I'll depend on the track. You'll pick it up for some tracks the example. I always give is bodypump. So you will have a range of Weights that you can lift. So when they're I can talk specifically about the backtrack because I'm at the bottom end of my range right now. So in the back track, I can pick up ten each side of my bar or can pick up 15. Inside my boy. I'm very very comfortable doing that for tribal Gathering. I'll be towards the 15 each side, but this woman because I'm doing so much swimming right now in my shoulders are just a mess. So I wasn't an each side easy and you may be doing certain things in the workout. It's not that you're not calling full range, but you're deliberately find in a way where your body can cheat it just a little bit. So in the event of a row, I may be deliberately not as bent over. Doesn't need to be in on the kind of sitting in a half squat. So if we use the empty sample, it really really simple example for body combat, you know, your Sidekick could maybe go a little bit higher could you could draw your knee in a little bit more sharply as the word and you just it's not that you're not performing great technique incredible technique where it's not that you're not a role model. It's just that you're just keeping a little bit in reserve. Yeah, and I create a great tip for combat. Is when our any instructor really that if you're doing stuff on the floor even in body attack or body called bodypump when you're doing stuff on the for generally nine times out of ten your participants are going to be looking at before. So if you're doing mountain climbers are you doing in press-ups? You can kind of like pull back a little and cheat the air and especially if it's in combat an attack where you're starting to struggle harder ways. You can start to pull back a little bit and And they're not going to see that because they are looking at before blown out their own us. So that's a really good opportunity for you to just think like I can pull back a little bit here and catch my breath so that you know Furniture track. I'm good. We should start some sort of podcast rope in YouTube channel about instructor tips tricks and cheats. Yeah, I think we would have a lot of content for her. They say I've had so much fun doing this long time in the making this podcast. Thank you so much for coming on I will put all your details in the show notes. But what is where is the best place for people to follow you on? Social media Instagram Instagram and what is your handle my my handle my hand? As in Lisa underscore McDonald's underscore LM your key. Awesome. Thank you so much been a pleasure. I will catch you on the other side. Thank you. Bye, you know the drill if you like what you listen to give us some feedback leave a review on iTunes. Make sure you follow Lisa hand me a by handle make sure you reach out to your support tribal gathering this weekend and if you're interested in getting involved in I'll be got a message me right now priority less twenty five spaces goes live on Sunday the 1st of September. I absolutely love that chat with Lisa. She's someone who every time Lisa and I are on the phone or facetimed each other. We just lose ourselves in kind of space and time and just go into this like kind of conversational Vortex were which will we just connect with each other a lot of banter. Hope that came across well in the podcast love to hear your feedback as I've said before or otherwise have a great day. This is the retinol passed 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.
#53 Lisa Macdonald - Glasgow Tribal Gathering + How to balance sport and full time teaching. Lisa is a long time fitness professional having turned into an instructor having been a class participant for a number of years. Later Lisa progressed and has been recognised and awarded National Trainer Status with Les Mills UK for Bodycombat. Along side this Lisa has played competitive Hockey her whole life. In this episode we discuss how Lisa balances her time between her two passions including   Training to teach  Nutrition to teach   What rest and recovery looks like   Batching her classes together midweek to allow efficient rest time at the weekend   Lisa's fitness journey overall  Lisa has established a fine reputation in the fitness industry in Scotland and has recently opened two businesses alongside her teaching and hockey. Lisa is an online personal trainer specialising in helping women build strength, confidence and enjoyment in their fitness activities. More recently Lisa has opened up her Artist Frames buisness. Handmade by Hendo is a boutique style product offering personalised pieces of art for individual buyers. We talk deep about this in todays episode. 