Hi, guys. It's Tony Robbins. You're listening to Habits and Hustle. Crush it.

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I think there's a big difference, and we're going to get into this after, after we talk about the superhero part. But being a true strength and conditioning coach, a fitness coach, and a social media fitness influencer, there is a big, big difference between the two. And I think the knowledge and education that you bring to the table is so vast. And I think a lot of times people get very... They don't know what they don't know, right? So especially in today's culture and time, people go on Instagram and they are seeing people who have 10 million followers because they look good esthetically, but they know nothing, and we don't know what they're doing behind the scenes. So I want to get into that. I think it's super interesting.

Listen, we know what we know in life, right? There's things that you're exceptional at, and there's things that I have an accountant. There's certain people that I hire that I'm like, This is not my wheelhouse. Absolutely. I don't blame the consumer because what do they know? They see in an attractive guy or an attractive woman who looks a certain way, who's putting up content that looks fun, but they're just putting up a work for them. So there's a difference between a coach and there's a difference between a fitness influencer. I think a coach, you got to get your hands dirty. Something I'm proud of is, yeah, I've trained over 40,000 one-hour sessions. That's 25 years of me training. And for years where it was 50, 60 sessions a week to help keep my lights on. I'd I'd shut my power down. I had an Amex shut my cards down. I almost missed 37 consecutive payrolls. Doing it in New York, my overhead a year was 2 million bucks just to keep the lights on. You go through some tough things when Lee When Goldman Brothers craps out, when Bear Stearns goes under, when Goldman is literally sinking, and half your business is corporate events because I have a golf space upstairs.

You got to reinvent yourself, and it's tough. I had to go through hell, but That's still some of the best moments of my life. I mean, the most creative I've ever got in business. I mean, I got a PhD in business from being in that place. It's given me a lot of stuff. Absolutely.

I would maybe change a couple of things, but not everything.

Some of the pain I had to go through.

I love what you said, because I say this a lot that the life skills that you get from fitness from a young age is a microcosm for life in general. You learn so much. Like you said, the confidence that you got, the goal setting, discipline, all these things. You have to be resilient. You know what I mean? There's so many things that set you up for success. When you take fitness seriously, like you were talking about, Okay, so you said the nutrition versus exercise. Do you think it is that dominant on the nutrition side?

Nutrition is very important, but I know some genetic freaks that can eat what they want, and they just have this perfect physique, and I see that happen. I think it's really understanding macronutrients and the power of calories, where I've changed body composition and gotten people leaner from not putting them in a deficit. And that's always what I strive to do. I do not want to put an actor who's preparing for a role into a deficit unless they've earned it. And earning it means, have you been living at your maintenance calories? How's your digestion? How's your sleep? How much weight do we have to lose? What do we have to do with our body composition? I've changed body composition by just getting people to maintenance calories and cleaning up their nutrition, and then their body becomes this energetic fat burning furnace.

So let's talk about a couple of things. So then do you believe that You don't believe this whole thing about, oh, we all have genetics, and we all have a baseline that we can manipulate a little bit?

I think we all do have genetics. We all do have a baseline, but I think that's not sleeping on hard work.

Because you look amazing.

Thank you. But even talking about myself, I don't know too many people who work harder than me in the weight room and doing what I do.

What do you do? What's your routine?

It depends on the time of year, but I'm training five, six days a week. I probably do a little too much because I play hockey three days a week, and I run one day a week, and then I get all my lifting in. I love a power building approach, but I work a lot on mobility.

How much do you work out? How many hours a day?

A couple.

Two hours a day? Yeah, probably. Do you take a rest day?

Yeah, I have to. Normally, Sunday is like shutting down. You do? Just Because I'm with the family and it makes sense. I like training during the week because I'm on and I'm working. And Sunday is the day where I try and disconnect a little bit.

Is it hard for you not to work out? Because for me, I have to work out every day because then my frenetic energy has nowhere to go.

Yeah, it is hard. I think Sundays are easy because I'm training myself, or maybe it's a Saturday if the day flops. But when I'm going seven days a week, I do notice performance Performance starts dropping and quality starts dropping. And time off is important for someone like you or someone like me who's really... It's easy for us to get in there and do it. It's part of who we are. But most people out there aren't like that. And those people, I try and get coming in with this minimalistic approach. We've seen some incredible progress by taking a minimalistic approach with people.

Right. I think to your point, not everyone's fanatical, right? So it's about what can you do? Because what I find also people do what they like to Do not necessarily. Right. So people always say, what's the best thing to do? The thing that you're actually going to do, right?

I have a friend of mine who helps me. My buddy, the Muscle Doc, Jordan Shallow. I'll turn him a couple of times a year. I'll be like, write me a program. I can't. I'm too close to this right now. He's like, I got you. And he'll put some stuff together to me, and I'll be like, oh, that's interesting. That's interesting. It gets you out of your comfort zone. I write so many programs that even for myself, I'm too connected to my own emotions and myself. So I I like getting people to put things together that I trust and that will challenge me, not just from a strength standpoint or a cardio standpoint, but how about the way that we move?

That's really important. The movement patterns, again. So important. So important. People don't talk about that. You said something also that was interesting because normally, coaches like you are not proposed. They're not people who like cardio. They don't believe in cardio. They think cardio would burn muscle mass. It can. But you're doing cardio. You're running.

I enjoy, but I Enjoy it. So for me, in the wintertime, I belong to this great hockey club, three minutes from my house. And I have a group of guys that we play. It's like a league.

Three times a week you play?

I play Tuesday mornings at 6:30. I play Friday mornings at 07:00 AM, and I play Saturday morning is at 07:00 AM. It's awesome. It's so much fun. And then on Mondays, I've been doing some tempo work on the motorless treadmill that my buddy Derek Hansen, who's a world renowned running mechanics coach, put together for me.

That's hard to do that one.

Yeah, but it's more like it's quick burst, so it's not so taxing. I mean, we're doing 10 seconds, 8 seconds, 6 seconds. Doing some tempo runs. It's more about the elasticity and getting the body to fire. And that makes me feel good. If I was going out and I was doing long runs, I think that's-So you don't do that? I do, but not during hockey season.

Do you not think that those long runs, what's your opinion? As you age, right? For 40 and over or whatever, that that's not breaking down a lot of lead muscle mass. It can. Look at the body The bodies of a runner versus the bodies of someone who is resistant training.

There's no arguing that. There's no arguing that. But I also understand that people enjoy what they enjoy.

Do what they do, what they like to do.

So if you want to go out for a three-mile run once or twice a week, do the resistance training. Make sure your protein is high enough to where we're not going to have that muscle breakdown. Start paying more attention to nutrition. Avoid this fasted runs in the morning because that'll potentially break down more muscle. Get some amino acids in your body. Do things that are going to keep you from bringing it down.

Okay, what you're saying a lot of stuff. Fasted cardio, I was going to say to you. What do you think?

I'm not a fan of fasted cardio. If it's a bodybuilder that's doing low steady-state, that I'm okay with it. But most people out there, they're fasting and their performance is dropping. So I never want to have any... It depends what type of cardio are we doing. Are we doing cardio for just fat burning, or are we doing cardio for performance? They're two different things. I'm going for a VO2 test, and it's telling me that my optimal fat burning range is at 127 beats a minute. That doesn't mean I'm going to live at 127 beats a minute all the time. I got to get into the 160s. I have to train in different zones. I have to do that if I want to be a well-rounded athlete. But I also have to understand that you can't keep throwing stress on stress on stress. You keep throwing all these great things, all these great exercises, all these great modalities into a pot. You could take 20 of your favorite ingredients. If you throw it in, it might all at once taste like shit. It's not going Excuse me for saying it, but these are great ingredients. They're great exercises.

At a certain point, we're doing too much. And that's what I find a big problem with some of the type As. Well, hold on. I want to be doing this and that. I'm like, Dude, you got to slow down. It's too much. Your body is going to just tap out at a certain point.

So how do you know when that happens? For someone who is a type A personality, I have a friend who is, what do you say to them? What's the best way to train that person?

I think we got to assess how Or are they responding to the training stimulus? If you're turning around and you're doing what you're doing and you're waking up every day and you feel great, your energy levels high and you feel like you're getting stronger and you're in a good place, well, it ain't broken.

What if you're tired, though?

If you're tired all the time, then I think we got to assess.

But that's That's life, right? Life's tiring.

It could be. Are you tired from the hour and a half that you're training? Are you tired from the fact that you're going to bed and sleeping only five hours? Or maybe your sleep quality is down, or maybe your nutrition is not where it needs to be. Maybe you're not getting enough calories in. I can't even give that advice because there's so many questions I'd have to ask.

And also, I think everything is very personal, right? So when people ask these questions, it's very hard to know without knowing the person, right? Some body types, and I don't care what anybody says, I know if I don't do cardio, A, my brain doesn't turn on. That's really what gets me really focused and alert and gives me more energy. And my body type does better with cardio.

I Keep-I love cardio.

I can maintain weight better that way.

Yeah, I think it's fantastic. I just think that when you also do resistance training.

I do. But I don't love it like I love cardio. I don't get the same high from it as I do for cardio.

Cardio gives that high. It really does. When you're out there and you're sweating, there is a feeling off of that that we love. There's something to be said about that.

That's why I do it, not because I love being on a treadmill. That's why I do it. I do it because They need that. That's what gets my endorphins going. Weight trading doesn't do it, even though I know intellectually, that's what really helps build lean muscle mass, especially as you age, right? I find it hard. I'm sure you get this question. I'd like to ask you actually the most common questions that you get from people, because this is one question I think most people ask, and I'm curious. How do you build lean muscle mass as you age? Because it gets harder and harder. And then besides, don't give me the basic like, Oh, resistant, train, eat protein. Okay, well, let's say we're doing those two things.

No, I think it's mindset. I think it's mindset. I think people start giving up. They start tapping out. And I've seen some incredible things by very seasoned people. Season is my way of saying it as they're older than we are.

Nice euphemism for old.

They're very seasoned. But no, it's like you're getting older. I'm like, okay, my body comp. I shot the cover of Muscle and Fitness last year. My body comps is good, if not better. You did? Yeah, it was my second one for them. And I've done probably a dozen covers. I did Men's Health, I think, three years ago. I've been on a lot of... I've been on 12 covers, at least. Oh, my God. So for me to be able to keep hitting that as I'm in my... I'm 45 now. That's amazing. Oh, thanks.

I told you this. You do look amazing.

Thank you. But what has changed for me? Let me answer that because I think that's going to help. The days of throwing in frivolous activity when I would just go for a twelve-mile run because I just wanted to listen to an album or something like that. I'm just going to run twelve miles. I would just do that. Or throwing in, Oh, I'm going to go off on this day. Now, things got to be a little bit more planned. And I think it's helpful for me when it's a little bit more planned, because if you just keep throwing those ingredients in that pot at a certain time, like I said, it's going to start tasting funky. And that's That's the human body. And that's what I have to think about differently. So it's understanding that, all right, if I squat, if I back squat this week, should I be doing heavy deadlifts three days later? Well, if I'm playing hockey, my low back is going to be pounded. So how are my hips and my I'm not going to respond to that? You start thinking about things differently rather than 20 years ago. I was like, oh, yeah, I can handle it.

It's fine. Your body just doesn't recover when you make stupid decisions the way that you used to recover. But I'm finding, I'm still I'm still able to put muscle on. I'm still able to get stronger. I'm still able to hit PRs. I'm still able to do-How?

Tell us how. You're doing a lot of cross training, too, which is good, right?

Yeah, but I'm also focusing a lot on strength and power, which a lot of people don't like doing because they get afraid of those words.

Right. I heard that power. My friend's a mind pump. Do you know the mind pump guys?

I do know them. Yeah.

That you can use power lifting techniques to really increase your muscle mass for people, right?

Yeah. I think neurologically, It's going to help out. I also think that we need to be strong as we age. It's funny because a lot of these young kids who are getting into this stuff, I'm watching them. It's ironic. They're following 40-year-olds. How did someone I'm so trained for the Olympia? They're doing 12 reps and 15 reps. I'm like, Guys, stop with that. Work on muscle endurance a little bit. You got to get strong. And strength is something that I think we start becoming afraid to focus on as we get older because we think we're going to get hurt. And we can if we're not. That's true. But it's making a good decision. If you can't touch your toes, am I going to have you conventional deadlift? The answer is probably no. Probably no conventional deadlifts are going to happen. But I'm going to work on your hinge. I might get you into some sumo lifting with the kettlebell. I might then get you into a trap bar as we improve mobility, and I'll get you stronger at those movements. The mistake becomes that, like I'm watching this guy here, Jim Smith, who can't even touch his kneecaps, is trying to get into a full deadlift position, and his spine is flexed, and he's loading dysfunction.

I think it's also people out there understanding what exercises should you be and should you not be doing. If you can't externally rotate the arm past here, how the hell am I going to shoulder press? Standing. I'm going to have to arch back and lean. Now I'm in my spine. Now I'm pressing from here. All the tension is going in my lower back. There's a cost of doing business. So it's understanding this stuff is how we can train hard and heavy as we age And we could do this with some resiliency, most important word that I use, and either some consistency or intensity, because if we're consistent, that's fantastic. But as we get consistent, we want to play with intensity.

This episode is brought to you by the Yap Media Podcast Network. I'm Holly Taha, CEO of the award-winning digital media empire, Yap Media, and host of YAP, Young and Profiting Podcast, a number one entrepreneurship and self-improvement podcast where you can listen, learn, and profit. On Young and Profiting podcast, I interview the brightest minds in the world, and I turn their wisdom into actionable advice that you can use in your daily life. Each week, we dive into a new topic like the art of side hustles, how to level up your influence and persuasion and goal setting. I interview A-list guests on Young and Profiting. I've got the best guests. Like the world's number one negotiation expert, Chris Voss, Shark, Damon John, serial entrepreneurs Alex and Leila Hormozy, and even movie stars like Matthew McConahe. There's absolutely no fluff on my podcast, and that's on purpose. Every episode is jam-packed with advice that's going to push your life forward. I do my research, I get straight to the point, and I take things really seriously, which is why I'm known as the Podcast Princess and how I became one of the top podcasters in the world in less than five years.

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