I Chris this is I think it's my first International. Oh, I know I had someone on from Spain the other day, but you're my second International. Damn it second International episode. But Chris is a big part of my life. Right? So I met you do we meet at your revalidation for your loved one is that when we actually met that was in Miami? Yeah. That was correct. So it talk about it in the book coming out but Your whole crew. So Chris's head coach. I guess you're all kind of head coaches. Are you a head coach or you just consider coach? I'm the head coach here, but we have the day split up into basically our to morning full-time coaches where I to morning coaches were there and r2p many coaches lunch the rest of the day, so I definitely want to talk today about how at Seven Mile you guys have things run very well very efficiently you've Numerous coaches that are making a full-time living and not like scraping by like right good money running your own programs. We're going to talk about your new initiative and seven-mile corrective, which I see all over see walking on the beach talking. But so anyway you guys come through was you it was like seven of you I'm always leave somebody out, but I was like everybody from seven-mile revalidating. We were at CrossFit Kingdom, which I don't believe we've ever gone. Back to after that seventh after that. It was like the size of the closet. I've been right now and just hot what we joke about it, but we're doing handstand walks in our lunchtime workout. We were sliding remember that it's just so slippery, but you know, you guys are all so great then invited me down to came in and that's where I met Roz we met at her level one in between but we kind of continue to talk and You guys were big part of that. So thank you guys. You're welcome, man. Thanks for coming down and doing the nutrition seminars. Well, that was a really cool event. We had here and you met your wife through CrossFit. Yeah. She's actually one of the one of the owners down here. So, you know get my pen in the company ink and all that stuff and now I've got a wife and she's also we got a baby coming any week. No, I was gonna say she's very pregnant at this point, but you can't just brush over that. How does an employee go about dating the owner of the Box? Well, there's there's five of them and the other the other four are married, so they're in couples as well. It's of our men. Yeah, that's is anything wrong with that. But so she started training when I first got here we had up spending a lot of time together as I was coaching her kind of one-on-one and we ended up spending a ton of time together for her. Go to Regionals. We went to Regionals just the two of us at everything. So things just started to Blossom out of that. We actually didn't really like each other when we first met each other because all she wanted to do was that comment comment Khan and run and I was like, we need to lift weights. She was like who the hell are you? So that was a nice first few months, but we ended up getting past that and we've been together for five six years now and got married in November of 17 and now We got a little girl on the way. It's crazy. And and so you've been at CrossFit Seven Mile for nine years now, so you did it wasn't like you got down there and you're like which one of these women am I gonna you know, go after it took it took some time some getting to know each other and I'm sure there were some talks amongst the owners basilar is this okay? Absolutely, and we actually kept it quiet for a while because of that. We like to just needs to be something that's going to be for real before you ever want to do anything that could harm or Jeopardize my job or Jim or the situation with the owners. So it was definitely something that was spoken about often. Well the main reason I wanted to talk to other than really enjoying your presence here. And by the way, you fixed my plantar fasciitis. Yes, you legit did it? So as we're talking I got this thing from Rogue he gave it two years ago at a summit. Hell, yes, and if you're not watching In the video, it's basically like a 12 foot piece of Steel not 12 inch piece of Steel like a baton but Chris when I was down and came in for the holidays showed me this PVC drill that the I've since passed on to a couple members of our box and I swear that's what fixed my foot. I couldn't walk. I remember that remember that remember that we both did together the first time so I was like waiting for the face. I remember when you stepped on that point. It was like, holy shit. Oh, man. And as PVC now I'm using metal. And I you know as I'm in this closet a lot talking to people doing work and I kind of just do that drill that you told me I just kind of slowly walk. So if you see any moving around it's what you told me to do, you know your story. So amazing because you were a high level baseball player. We've actually a professional. Yeah. I played for the Boston Red Sox for a little bit and some other independent minor league team professional Miami teams, and he had some serious injuries. They have like You know part of your arm is missing basically, right everything still there, but had my career basically ended my shoulder. I'd had an elbow surgery in college and then I had a shoulder surgery when I got released my shoulder hurt basically every day that I threw at a certain point, but you can't let go of the dream. So you go out there you throw through it and you hope one day it's going to get better. Then I got released and back to South Carolina and had shoulder surgery. And for those of you that only know Chris from current times, you got really heavy. Oh, yeah, so when I got home, I basically just took that car ride home from Florida to South Carolina and I cried event slowly and then I got home and I was like, okay, that's the end of that. My whole life had been predicated on I was going to be a professional baseball player. It's kind of who I was who I was I who identified. I'd with and I went home and I said all right, that's it. I'm just gonna go get a job now and do what everybody else does that basically led me to not ever dealing with the fact I just thought that's kind of how you proceeded on so three years passed and I went from away probably 205 to 210 to 270. 275 pounds was the last time I got on the scale. I definitely think I was probably a little heavier than that. Drinking just about four to five nights a week smoking couple packs. If I was drinking it was a pretty I didn't realize it at the time. But after I'm kind of looking back when I was I was probably pretty depressed. I used to hide from my family. I used to hide from My Friends make up stories. Hey, we're all going to the lake today. Well, I've got to go do something else just because it was Too hard for me to deal with and sitting I'm sitting on my bed one morning hungover about to go to the job that paid me nothing to something. I didn't want to do. I remember sitting on the edge of my bed where there was a mirror in the bathroom and I looked at it. I said out loud to myself I said, this is the next 40 Years of your life, and I don't think I've ever been so sad about anything then that moment saying that out loud I will never forget that day. Well, and the reason it's so important is because we have a lot of people that listen and so many CrossFit coaches are like I can never make that transition. I can never leave my job. And of course you can extend that to so many aspects of one's life. Like I can never leave this relationship or whatever is going on, but you did it and I want to talk about that. What was was it overnight was like I quit and I'm doing you know you you started coaching in South Carolina for our mutual friend Bobby Millsaps, which will Ellie led to the connection down and came in but what was the Catalyst to get you off that edge of the bed and into the box? So I was a I was at a Outback Steakhouse. If you've been out back they have an appetizing cheese fries are 2200 calories by themselves and I was at a table with four other people and the table order an appetizer cheese fries and I ordered an appetizer cheese fries. So I just finished that you are embracing. Like that, I can see you as the fat guy in the group. Like youth are that guy? You're just the fitter version now, but you're the party. Yeah, that's it. I just I just I just want I work out now so I don't go back there pretty much but it went outside that was smoking a cigarette drinking a beer and my strength and conditioning coach Paul back with he happened to walk by and had seen me in for five years and he walked by and he almost walked. Right by me and I was like a Paul a kind of stopped and looked at me for a second. Like he had no idea who I was he never see me like that. It was like Chris said yeah, so we started chatting and he actually opened up the boxing Bobby was the manager at called Carolina CrossFit and he was we were sitting there talking and he looked at me and he goes. Hey, man, I just just started this CrossFit thing opened up a gym. I'll give you a month for free if you want to come in and check it out, you know. Buddy else who wants to come bring it with you? So at the time I look at it as cool. He knows I know some people around town. So he wants me to bring people in that's why he's giving me a month for free looking back on it. I can see that he was extending his hand out. Basically, here's your opportunity to come help yourself and isn't that like so much like you're depressed immediately you go to that negative spin on it. Yea though. He wants something from me now. Like he's actually trying that's exactly what I thought. I was like cool I go in there you'll bring some people with me, but you know, I get a free month at the gym and I went in the first day and we did the Baseline. I like your meat of roll. Yeah, except except ours was a we did a run for some reason did a 400-meter run which I couldn't do. I stopped five times on a 400-meter run I came in and I couldn't do a single push up I could do maybe one or two from my knees that fifteen minutes into the workout and Bobbies beside me going come on and Brandon her husband is also standing there and there's a picture of him. He's just got his arms crossed was just kind of looking down at me like I mean, this is like a 4-minute workout your fear and it's in its active so they stopped me and they talk to me afterwards I left and I was like tell with this man. Why would anybody do this? This is ridiculous. You're going to make me pay to come do that and feel like that be embarrassed like that and it Days went by and I started to realize like I was just playing professional sports and now I can't run 400 meters without stopping for five times twenty six twenty seven twenty five twenty six and I couldn't do that. So I about a week later after the freaking soreness and the pain went away, especially my ego. I went back in and just like, all right. I'm here and the great thing about that group of people is that if you were willing to To come in and work they were willing to help you with whatever they needed. Whatever you needed. You need to trician advise. You want to come work out at the house? Why aren't you here today? I mean they just they took me under their wing and I will forever be grateful for that and I'll be honest with you that those those people are probably why I still do it today because I feel like I owe them to help other people the way they helped me because I don't know if I would be here right now had That scenario not popped up changed my my entire life. How long was it from that Baseline till you becoming a coach for getting your level one two and a half years? Okay. So you stuck with it. You kept that job. You hate it. Yeah, I had to I had to pay for the gym and I and but I was I was working a nine-to-five job and then as soon as I would leave I would go coach or I would go learn at Carolina CrossFit and then on the weekends, I would go there. At Bobby's gym, and she opened up Sport and Fitness her and Brandon Oakland Oaks quarter Fitness. So I would go to different gyms. And I think Bobby's saw something in me. Like I was an athlete so I picked up things quickly. But what I started asking those I can I just follow you around. She was like why and I was like, I just see what these people do and how happy they are. They got to pull up into the first push up their knees don't hurt when they Squat and I was like, I think I'd like to do something like this. It's just something I'm interested in. She said yeah sure. You can follow me around. She's like don't coach but you could follow me around and kind of learn and then obviously I had to go get my level 1 and that's kind of where it went from there. Such a Bobby thing to say don't say anything don't you say a word? That's a Bobby. Mm 8 9 10 ish? Yeah, right. So it wasn't a whole lot of people that weren't the Box owners coaching full time, but you still wanted to improve despite that even if it's a couple hours a week and nowadays you can coach full-time for other people. A lot of people are doing it and then Bobby coaches the level one for Carl and Wanda and all them meets them and says, hey there's this opportunity for you to move to Cayman. Oh, yeah, because Carl's wife Wanda. They were she was going to do the majority of the coaching and and she got pregnant. So they needed to find a coach and my now wife Jen and Bobby just happened to have stayed in touch with each other since that level one. It's kind of like all the stars aligned. I mean obviously I'd worked for trying to learn for a long time. But for all of these things kind of happened engine reached out and asked Bobby if she knew anybody that could help. Open up this brand new gym as they were splitting off from another one and I'll never forget it. I was working at a another job because I didn't keep them very long and Bobby called me. She said I was like, hey Bobby she goes, you know, you love me, right and I was like, yeah, what's up? She goes? Well, I've got you a job, but I've got you a head coach. I got you a coaching job, but you have to move and the way she sounded I was found with some of like I was going to like Antarctica or something? Yeah, so I was like, okay. Where is it? She goes you got a boot to the Cayman Islands. It's like sweet where the hell was that right I know is in the Caribbean but I had no idea where it was. So I talked to them and then we got on the phone with the owners. We discuss kind of what our thoughts were how they wanted to run the gym how I wanted to run the gym and coach of What mattered to me and we had this discussion and From that phone call month later. I had moved my brother into my house. It's told my truck and came down here for a six-month contract for program like a probationary period and that was nine years ago pretty Forward Thinking of Bobby to knowing she's going to lose a friend and a coach like w no that is as crazy as she is. She's like that she'd rather see you be happy and successful knowing she's giving something up. She has she has she has jokingly said to me before, you know, maybe I should have taken that job, you know, maybe me and Brandon should have learned all there. I was like well, thank you for not and I'm always at your dead. Well, nine years is a long time mean most people don't last on the island unless they're native right for that long. Yeah at a certain point you have to start making decisions on like legally. You have to either get rolled over and kind of reset your your work permit or you have to start doing the things to kind of make yourself a permanent resident here. Or marry one, I guess exactly my wife has been here two more years than I have so she had to get her permanent residency first and legally because we're married. I just put in my application and actually just got it three weeks ago. So you're now comedian? No, not yet. So there's a couple different steps. There's a permanent residency there naturalization and in Something Else Like that's it like 15 years and then you are a paper communion capture and leave maintain your us. And chip is a dual citizenship country because it's also a you it's a British territory. So you get that as well. If you want to you can file for a British passport as well highest you can go anywhere in the world. So no seven-mile does some things incredibly well and of course gives you the opportunity. I know you guys work with mad Labs, right? So you have to really develop your coaches. What role does that play in your development? Element it was it was huge. We got to a point to where we were sitting down and Carl are owner satis down. He was like we brought in I want to say it was some number like we brought in a hundred and eighty people the year that we had this chat and he goes we have 12 new members still at the end of the year. He was like this churn rate is unbelievable, but the way we were kind of bringing people on It was almost just kind of too aggressive for people here. Hey, here's an IT. Here's an intro whoever else wants to sign up. Here's what we do CrossFit. Here's what it's done for me. Here's a workout. Do you like it come back and show up? What we were kind of starting to find is that people were just getting overwhelmed with not knowing what was going on. Sometimes there's just a lot of information even if we had a coach going with them. We didn't have the connection with our clientele. We do now if somebody was gone, it would take two or three weeks before somebody would notice. Somebody was not showing up just due to how everything was ruined and Carl sat down with these numbers one day and he goes if we get 2x, it doesn't matter if we get more people because of the churn rate that we have it'll never be higher than that. He's like Jim will never make any more money. You'll never make any place. We just kind of sat down and had this like really straightforward meeting about how we need to change what we were doing and Garland seen some stuff on the Matlab guys. And at first like some people like a lot of people see some of their stuff and what they're asking people to do and people like that doesn't work. It's crazy. You can't do that type of stuff and You realize what we were doing wasn't going to keep our doors open at a certain point. So we went ahead and started going with the Matlab system. And there's a lot more monitored coach development. There's a lot more they break the day up. You have a certain amount of people under you that are your core tribe and you have to stay in touch with them. So I know I know so much more about my tribe members than I ever did about all of the numbers in the The gym at one time and it's really made a much bigger connection to churn rate. It goes way down you get a bit more quality leads people who actually want to do it instead of all I want to try this for three months and you spent all this time with this person teaching them how to do the movements and then they bail right? So we get the people that are definitely in there's a screening process to come through and it's been a massive difference for us and our business. So obviously people can check out apps for good if you I was like to give actionable advice if someone's listening and being a box owner or coach what are two three things that you think they can do to retain members better first thing is do personal training it by Far and Away has changed the Outlook of the gym even had people would we decided to start adding the personal training as a prerequisite you have to do personal training before you're allowed to go into the classes and then once you are in the classes if we do hybrid memberships, so you can do it where it's a personal training session every week bi-weekly monthly every six weeks or quarter. And these are always great for sitting down and touching base. Sometimes they're coming in. Hey, I want to work on this. I'm not really Good at this in class. This is what I want to get to but a lot of those are sit down conversations. How are you feeling? What's going on? How's things at home? What are our goals for next time? It's the personal training has been huge for our retention getting our members where they want to go. It's setting a path for them. So it's not just your coming in here turning today because you're supposed to come to your our it's well, here are the three things you said you wanted to do you? Need to get your cholesterol down you wanted to do a pull-up and you wanted to sleep better. Okay. Well, let's see if we did that three months from now or next time we meet, how are we doing and you can start having these check-ins so that What stuff that starts to go off track? We can always go back to these. Hey, this is what you said you wanted to do. Is this still the same goal you were looking for earlier that my farm way is probably been the biggest takeaway and secondly having coaches having members underneath a single coach. All of one of our one of my clients comes to the class any of our coaches are allowed to coach that person, but I'm responsible for making sure they're showing up seeing how they're doing getting that personal connection. And those touch points have been. Business changing and especially not just for the business but the clients are so much happier. They have access to me. We have conversations about the kids. It's a whole it's a relationship as opposed to coming in here who I saw you work out today. It's a whole different relationship. yeah, I mean what we've talked about in other episodes with coaches is just the best coaches in the world create those relationships and that's not to say they'll never leave but when you have that type of relationship with your clients, they're more than likely going to stay longer. And by the way, I appreciate you guys playing I have the Tiger in the background little touch of black. So it's those things have been at those things have been amazing and the relationship portion of it. It's just made it much easier. What's your advice to box owners and coaches that say because I was guilty of this as well. It's hard to get CrossFit members to do personal training. So how we kind of once we kind of shifted over we had we called our Legacy members. So the people who were already here. We did not require them to start doing personal training because they had been our members have been our founding members cool. You guys stay with what you got but we did decide as a group. Is that okay? From here on out everybody who does want to come join the gym is going to have to do the personal training and they will have to have a hybrid membership. At first that was really scary. We were charging more it was more time and what we found out is that if you look at the back end the people that wanted to do it and we're willing to have buy-in into this and do those personal training sessions. They stayed afterwards when they went to class they stay there still. Part of the community today the cool thing about the personal training with the Legacy clients is the Legacy clients would see we were doing personal training with these newer people at somebody would walk up and be like, well, why can't I do that? But if you absolutely can write and then we still had people we still have people to this day. We started this program for years ago. We saw people this day that don't do personal training, but there's like In total, there's probably eight of them out of our entire job. Everybody else is on on a personal training and it's also created not just personal training for people with the gym, but other people who may not who don't want to do my intensity of movement. They just want to come in and do something just for them. That's it. There's a whole other Avenue of just one-on-one personal training and It just opens up over other avenues for you to do things right believe it or not. Not everybody wants to do CrossFit, but everybody wants to be healthy and fit so that's probably a good segue into your new program seven-mile corrective. Yes, or no. We have another Mutual then Sean past, uh who have interviewed recently for the show. I've known him a long time and he runs active life really really good stuff out there and you're one of his Which is correct, correct? So where did this program come from? And what's the intention of it? And how can other people Implement similar things at their box? So it all started from I did the first active life similar than they did in New York, which was just a flexibility assessment from the ground up and it was just that all we can be immediately learned how to do this and it was ingrained into us to do this is what you do blah, blah blah blah. So I could immediately take that back and bring it to my other coaches and just in the two day seminar. I was able to start seeing things in the gym and we have Marathon programs here as well where I could see things with these people that normally would never want to they don't want to do CrossFit. They just want to run but I had an Avenue of going I know why your back hurts while you're here. Uh, but I didn't know before so that immediately make it in where Okay, this is actionable. This is maker this is give this is making this is getting me more personal training. This is me helping more people. So then I did the immersion program that they do which also helps you learn. You know, this is what you see here are some ways to fix it in a group setting as well as on your own. But before I did that I saw I found something here that I started to notice was. Doctors chiropractors physiotherapists and coaches were rarely on the same page here. I'm not sure how it is everywhere else, but they're really on the same page you have clients coming in and they're like their yoga instructors told them. They need to stretch more. I'm telling them. They need to lift more chiropractors telling them. They don't need to do X. The physiotherapist is telling them they don't need to do X or the doctors telling them stop doing anything if it hurts, right. So now you've got five different opinions going back and forth. This person who has an injury or is coming back from an injury. And what do they do? Well to hell with it. I'm just going to stop doing anything where they keep going and they get even more her. So what I want to do is try to find a way that I can work with certain of these other health professionals. So we have to physiotherapist and to chiropractors I work with now and what we do is we work together saying the same thing for the client or to the client after we've both spoken to each other so So if somebody's having shoulder pain putting their hands over their head if I can't instantly know why or figure out why I will send them to one of these health professionals and they will talk to me. We will come up with a plan to help this person. So now you have two people working together saying the same things to help you get out of discomfort or pain or whatever it is. So that was one side of it and the second side was if you have somebody in your gym who's constantly hurt. It starts to get annoying it starts to become demotivating and then they stopped coming and you have to hook them down and then they just kind of slow down and Fade Away. What I want to do is have another Avenue of that where maybe like, hey, let's just take you out of the classes for a little bit. Let's look at what's going on. Let's take three six months. Let's fix these things and then you can go right back to doing whatever you want to do. See if anybody was interested in that still using those other health professionals to help me with this and so far. It's been extremely successful. We have got almost 30 F against 13 people in this program and one way or the other and being able to have these conversations with these other health professionals is helping these people get better and it's not a referral program. There's no money being exchanged between me or the other health professionals is just be want to help people get back to doing what they want to do. It's a terrible business model with the exception of referrals, but it's Bennett oh and surgeries people come from surgery you go to physiotherapy you get your range of motion back. And now you come back to the gym. Well, I might as well start doing some Kipping pull-ups, right? Like what do you want to have that foot? Because there's there's nobody to tell you what to do there. So we now have a space where we create that cool with me just come from the physiotherapist you have full range of motion of your shoulder. I talked to the physiotherapist. This is what you can and can't I don't want you to do cool. I work outside of that and then we work together to get you back to You don't need me. So I mean, this is great. And I think really this is the direction cross. It's going to go right where you know, everybody sees CrossFit Health. That's what it's all about. It's not how fit. Can you get in two years? It's help fit. Can you get and stay healthy? And if you do too much too soon, you're not going to do either but in other people, you know, a lot of coaches listening and I think with some of the people we've had on you included. It's like, oh that's Chris spider. He's been doing this forever. And he's here. No, you started this really within the last year year and a half and it's been incredibly successful. So if coaches are listening and they want to work more than two hours a week or leave their full-time job like you do what are some actionable things they can do now whether it's create their own corrective program, or you know, what can they do to make it this a full-time living like you have hmm first the first thing You got to do is put in time like and I know you don't think that there is any I work in eight hour day and then I've got to do this but if it's important to you make it happen, and I think that's I think that's a really important point of this yet things had to align for me to get where Bobby and all of that had to happen but for to two years I followed them around and I spent time that I quote didn't have following them around trying to learn how they were doing the things they were doing. Because it was interesting to me that wanted to somehow have it be a part of my life and then ended up starting coaching there. I think the hardest part for most people is just to take a step. It's like why can't do this. It's I don't have any time. I can't I'm not going to have to I don't want it. There's all these other things instead of going. I don't know how this is going to work out. But I'm going to do this. I'm going to take this step and then evaluate what happened right taking just a little bit of action. Way better that they think about all of the things that aren't going to work. Yeah, I think I was just having this conversation today and it's so many people are paralyzed by thinking about what they have to do instead of like you said just do a little bit, you know. Oh you think working out it's going to be so hard. Well, if you do 15 minutes four times this week, you've done an hour of exercise is better than zero. That's another monster thing is that you can't you can have this massive massive goal, but had been that's just like having somebody coming to your box. I'd go. I want to get in shape and you look at them and go. Okay. Stop eating crap sleep eight hours a night coming here five days a week. What would you give them? All these things to do? Nothing happens, but if you look at them and you go how much water do you drink? I don't drink much. Do you think you could have three glasses of water every day? No. Okay. Do you think you could have three glasses of water three days a week? Yes. Are you sure? Yes. Okay that leak did you do that? Yes, it feels do you think we could do a fourth day? I think everybody wants to make Stuff happened too fast. It took me three and a half years to get fat. It took me four years to get rid of it. I mean, yeah, it doesn't disappear and I think what gets overlooked is for a lot of us. We are goal-oriented were driven people. I mean you were a professional athlete right? But for a lot of people this is their first exposure to Fitness and you're giving them little winds along the way and they saluted, you know, allow I drank three glasses of water coach. Chris is going to be excited. Versus I'm letting him down now. I don't want to show back up and that was the person that took me a long time, you know for a lot of people with me with nutrition these days like they want all the time. Like hey, I need you to download My Fitness Pal and track for this week. That's it. He was ever you eat, but just track very cool. So what's the goal with your program? Do you want to Stan came into an extended out there you working with Sean and active life the goal with the program as of as of now is also to create so personally, there's just I don't I'm pretty busy and I don't want to create more hours on the floor. I went to find another way to help people without actually having to constantly be there. I've said I've gone into this boat Of these are the hours of going to work and that's it. Or I'm going to be at the gym and that's it. Because I think as a lot of us we want to help people who want to get into it. I'm going to be there for 10 hours a day. And then after three months of that you just like Jesus Christ. I can't imagine going in and it becomes a burnout thing and I tried that I wanted to see if I could do it and I couldn't so I found the schedule that works for me. And what I want to do is I would like to build this program up enough to where I can actually have Other coaches come underneath me that might be interested in doing something like that and then have that being run out of CrossFit Seven Mile and have that program there and it may be in ends up becoming its own separate thing. I mean that's down the road but being able to work with a select group of people that can fit within the hours being able to have a personal life being able to help people and being able to make money while I'm not at the gym as well because I feel like when you say that as a coach You would like to make a living. I think piece of people like I can't believe he said that like he wants to just make money by not being at the gym. I feel like that's something in our profession that needs to be Kind of kibosh to a little bit. Yeah, as our buddy would say turn pro. But you know and it's true like we talk about it all the time. Like when was the last time you went to a restaurant and ask for a discount on your burger? No one has a problem doing it for your coaching Services. Absolutely. So now that's really great to hear and I think a lot of people will take you up on it. And I don't think having a daughter as more hours to your day. Still has it. A good time to do something like that and they'll this very cool. And like I said, if you're listening then you gave me one drill to do and I was working for probably two months to try to figure out how to fix my foot and it did it. So that's just one example. I don't know that Chris can do that for every injury for everybody. Worst case is you have to take a trip to Cayman know so that's a that's not a bad place to be to get your plantar. See, I just hooked up. Well, I told you ahead of time. I was going to ask you for a book recommendation. Do you have one I do it's essentialism by Greg McKeown. It's unbelievable. It's had a massive impact on my life about trying to cut things down and doing the most important thing first figuring out what needs to get done and it allows you. Just to clear some space especially with what we as coaches are doing a lot of times you're at the gym. Then you're on your phone in between message in between classes with the clients and your members and then you go home and you do some more work and oh, I forgot to it just allows you to compartmentalize everything I start realizing. What are the things you want to say? Yes to how to say no to people. It's just a very very interesting book. I've given it to probably six or seven people down here. But it just creates space for you to get other things that are important to you done. Yeah, it's been recommended a couple times on the show. I've read it I think was earlier this year if not the end of last year, but it was one of my favorite books at that time and I highly highly believe it if you've not read that so so on that topic, let me ask you what are a few things. You've kind of alluded to them. And what are some things you've actually implemented in your life because like we said, you're busy you're having a Can your married which takes time you're developing this basically new company while doing all this having a daughter what are some things that you do regularly that people can take from that I break my day up into certain hours. So I know what I'm going to do pretty much each day. I wake up at the same time. I have the same morning routine. I work out at the same time so that If something happens to her, I'm not looking at emails during those times and that looking at messages during those times. I set up hours. We're okay for the next 30 minutes my phone face down. I'm doing emails. That's the this hours for nothing else gets in the way of those of those that 30 minutes in those emails. No other windows pop open if I'm working out from x amount of time to x amount of time cool. I know that that means I have to be prepared for that that night before so if I'm going to eat a certain fee, so it just starts to put things. Eyes and you start to realize that just because you don't answer that email in 30 minutes. Does that mean everything's going to fall to shambles? So there are certain times where I don't answer email. Once I go home emails are out clients are out. It's home time. It's my wife's time and my time and will soon be my daughter's time. That's how she got pregnant, isn't it? That's pretty much how it is something to do. It's very true that you know, I think too many of us are just Just the other day. I'm like, I need to get a whale I can go into the mountains and get away from this thing and it's like when you stop and realize know you're in control like someone text you that doesn't mean you have to get back to them immediately and they'll still be there and Life Will Go On and people respect that I think it's a probably the biggest challenge in this day and age is, you know, dealing with them dinging and notifications and sounds like every other people will start to learn other people start to learn your Your pattern. Oh, well, it's after it's after 8:00. Chris isn't going to respond. I know I'm going to hear from him tomorrow. And it also allows you to create your space. Like hey, why don't you message me back? Because I don't message people back at this point at this time. Sorry, and then people either figure it out or if it's super important, you know, we'll find a way to get in touch with you but you just start to realize everything isn't as important as you originally thought it was Yeah, and that's how you get a few more hours in your day to follow Bobby around and and now look at it. Well, if you want to reach out to Kris, they can do it on social media. I know you have your personal coach Chris three four five. Yep. What's that? What's three? Four five by the way, three four five is the area code in Cayman. Okay. Say coach Chris 3 4 5 and then 7-mile corrective 7 the number mild attractive and I'm going to Actually have a couple people that I want to send to you that have been that need some programming or some stuff you do that virtually now, right solutely. Absolutely cool. Anybody with plantar fasciitis got three tell you where that you should specialize like all you handle that says itís even have a whole time job doing that everybody. So many people have that these days everybody's got it and it's really a simple fix. That's it. Well, it's great to catch up with you. Hopefully, I'm sure we'll see you again in the next year or so. Roz drags me down there. It's terrible be a drug down here, huh? Well, if you knew her family, it would be with us next time. I find my own spot, but it's been great. He's not even touched upon it the box is amazing. Roz is always just the other day. She was bringing up something that you guys do. Well that she wanted to see, you know brought to our box and math is additional work people can do outside of class you guys, you know have people getting warmed up before class. You make sure everybody said, I mean, it's one of the most welcoming communities. I've heard the coaches every class. I've been to they're always saying. Hey make sure you go Shake. Hands with all the new people. So those things are happening clearly having a good coaching staff helps but you know Carl and Wanda the trickle-down effect everybody there. It's a great community. And you know, I'm proud too. I feel bad because every time I'm on came in at ceiling box I go to and I made a lot of boxes other level ones that come in, you know, there's CrossFit came in and a couple others. I'm like, no I got a seven mile. So it's great to have a relationship with you guys. I appreciate everything you guys have done. Appreciated to Jason. Thanks a lot, buddy. All right. Well, if I don't talk to you before the baby good luck with everything and it was great chatting with you. Tell Jen good luck with the birth. I don't know if you're supposed to say that but I don't know either. I think your job is just to stand there and be like you got this honey kill it. It is easier than the CrossFit Games appreciated Jason. Thanks, man. I have a good rest of the day. You too, buddy. 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Today Ackerman is chatting with Chris Spigner, they met Chris was up for re-validation of his level one. Chris’s name may sound familiar he use to play for the Boston Red Socks, sorry Yankee fans. Chris gets deep on what happened when he got released from the Red Sock due to injury and how he gained a lot of weight, stating it was the saddest time of this life. Examples The catalyst that creating that change in life and his Crossfit journey. Chris talk about how he learnt from Semair Staff and how he ended up in the Cayman Island coaching full time, met his wife and has a baby on the way. - The dream, but he talks about how it took time to get to this point. They get into the amazing work Chris and his team are doing with 7 miles. This great episode for coaching how are worried about taking that leap and don’t really know how to start with that move into full-time coaching. Check out the extra content about this episode on besthouroftheirday.com Rate/subscribe in Apple Podcasts! Find us on Instagram: @besthouroftheirday + @thejasonackerman Check out our website - besthouroftheirday.com - to learn more about our private coaches development group. 