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

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All right. Welcome to Fitness Friday with Friends, where now, guys, on Fridays, the solos are sometimes solo, but other times with friends. And we talk all about health, fitness, wellness, in quick, quick bites to give you just that one or two things to help you up level your health. And today, I have one of my very dear friends. I've known him for many years. His name is Liron, otherwise known as Beyond Fitness LA, right? That's your name? You're going to love this guy's accent. He's from London, and I love his accent. Were you You were a soccer player for many years, right?

I was an MMA fighter for many years.

Oh, you were an MMA fighter? Yes. Oh, so why did I think soccer? Because you played soccer.

I played a lot of soccer. But no, I was never professional like that. But yeah, I did MMA at an amateur I was on that level.

Oh, okay. So you were not like Colin?

No, I didn't go pro.

Why? Just because you didn't want to?

It's a good question. Yeah, it was... The life of an MMA fighter, especially at the time, it just didn't seem like a desirable life. I didn't know anyone who did it and could say, You know what? It's great. I've always been someone who prioritized a balanced life and a good life over one line of success. That wasn't success for me. You know what I mean? I think I could have done it. I was good. I was entertaining as a fighter. I knew how to fight in a way that people really enjoyed. I would usually get fight of the night or whatever. I was good at it. People are good at different things, and I was good at it. But I love the training, I love the camaraderie. But when I would win a fight, the best thing I got was relief, as opposed to, Hell, yeah, I want to build on I want to be top down.

You were just happy it was over, basically.

I was basically just happy it was over. I was ambivalent about it. I enjoyed it. There were definitely aspects of it I enjoyed, but then a lot of it was... It just didn't feel like a well-balanced life to me.

Okay, so quickly, because this is a fitness quickly podcast, how did you train for being an MMA fighter then? Was it mostly Was it endurance? Was it strength? Was it agility? Or was it all the above?

I would imagine it's changed because I stopped about 10 years ago. But what is great about MMA, it was very cross-training. It was very, again, balanced. As an athlete, you had to have everything. You had to have endurance, but you also had to have speed and power, and you had to have a lot of technique, but you also needed a lot of brainpower. You needed a lot of strategy. So it was a little bit of everything, and that's what I loved about it. I've never wanted to be one thing. People even asked me, What was your style in MMA? And I just say MMA, because by the time I'd learned, you just learned MMA. You didn't learn jiu-jitsu first and then kickboxing. You know what I mean? Back in the day, people used to come in at it through karate or kickboxing or jiu-jitsu or wrestling. By the time I had started, I learned everything all at once. So we did weight training, we did a lot of endurance training, we did boxing, we did jiu-jitsu, we did all different types of stuff. And that's what I loved about it.

But you Did you train to get big? Because you have to be super quick, right? You can't be lifting. What were you doing? Give me a routine that you would do to be a fighter.

A lot of people, I was quite a minimalist, and maybe this is why I didn't go to the top level. But I didn't really like two a days. I would train once a day, and I just wanted to recover for the rest of the time. I would lift one day, and then I would spa one day, I would spa boxing one day, and then I would spa jiu-jitsu another day, and then I would lift another day. I would do one thing a day, and then I would do my endurance work on another day. I always kept soccer in there, too. You are English? Yeah, exactly. But that was my endurance. They're slightly different MMA and soccer, but soccer is a very high endurance sport. Both of those sports, you can't have any excess muscle on you. We didn't prioritize being huge. Actually, when I stopped MMA, I got huge. I put on a lot of muscle because I think my system was almost suppressed from the amount of volume we would do.

Well, cardio. You probably were doing so much cardio.

A lot of cardio, a lot of reps, and just things like wrestling is a type of endurance that you can't train for it unless you're wrestling. It's like you feel like you're going to die, but you have to keep going because someone's on top of you. Someone wants to kill you. Essentially, it's what you feel, even though you know it's not true. That's how it feels. Horrible. So there's no amount of swimming or running or anything like that that could really possibly make up for that.

Okay, what's the best type of cardio to do for MMA, to train for MMA?

I loved Hill Sprints. You just sprint. I mean, it's old school. I'm like, I don't know. Have you ever seen Rocky IV? No. Of course. Yeah. Okay, great. No.

It's like a staple in the American culture. Okay.

Well, if people haven't seen it, there's a montage. Amazing. You should watch this movie. But there's a montage of Rocky doing it old school in the snowy mountains and in a wood cabin with fireplace and using rocks and chopping trees.

That was when he was fighting the Russian guy. Yeah.

I have in Drago. He was taking steroids and using machines and those type of stuff. I preferred whenever I could to do it the rocky way. I loved being outside with a hill and just find a really steep hill and sprint up it and then walk down and sprint up it and walk down. But you can recreate that with a treadmill, too.

Okay, so let's get into this. Then you became a fitness trainer, and now that's what you do for... You have a gym, a boutique gym in LA, blah, blah, blah. Blah, blah, blah. Okay. And you're a big believer in working out short bouts of exercise versus long duration. So let's talk about this. Because I believe, personally, that it's way more effective because it would have to work out three times a day, let's say for 10 minutes, versus working up for an hour, because it's better to move your body more than one time a day. People think, Oh, well, I just worked out for an hour, so I then could be sedentary for the other 23 hours of the day, which you get way more effect, right? So let's talk about that. What is your belief on that? Why do you think that is? Because people don't want to get sweaty three times a day. Yeah.

So I Can I have a barbell or a double lollipop approach? Some people call it double lollipop, where I have two extremes, okay? I want really extreme high-intensity workouts, like something you've never done before, like a personal best every single time you hit the gym, really to 100% of your capacity. Then the rest of the day, I don't want to sit on my ass, but the other side of the lollipop, the other side of the barbell is just activity, just be active. I walk everywhere. No matter how busy I am, I walk to and from my gym, from my house, which is a 20-minute walk each way.

By the way, me too. This is something I want to talk about because people think I'm cuckoo, but I have this personal rule that if something is two miles or under, I will refuse to get into a car. Absolutely. I will walk there. I don't care if it's a meeting, a lunch, a personal professional, I will not get into a car. I will show up at places that are usually people are dressed pretty nice, wearing my running shoes and my bag, and I don't care because to me- Good for you.

I'll move you 100%.

Because to me, getting more steps and moving my body and getting my blood circulating is more important than what some person is going to think of my routine. More often than not, people are like, That's a good idea, or like, Wow, I wish I did that, or I wish I was like... Because I think having these things in your head or these personal rules when it comes to your non-negotiables for your own health are so important to stick into what your goals are long term.

I think that's a big... I like that because there's a big difference between the fit people. If you divide people into fit and not fit, the fit people, the biggest thing is the fit people have non-negotiables. Non-negotiables. And not fit people, everything's just so flexible and it's like, Oh, if I have time or if this situation... No. Get your fitness, get your health handled, and then your life will work around that. You'll still have a life. Don't worry. No.

And that's how I am. I actually work everything around my fitness schedule. If there's somebody who wants to have a meeting or do something, and it's interfering with that time where I know that keeps me on point, I will not do the other thing.

And look how much you achieve. I don't know if people know, but you are a very busy, busy, busy girl.

Thank you. But I will say, the busy thing is becoming obnoxious already. But I will say- It's a choice. It's a choice. But I will say if I didn't incorporate that fitness regimen and had those non-negotiables, my other success would never happen. For sure. Because that keeps me disciplined. It It also keeps my brain on point. If I don't do it, I'm not as effective, I'm not as productive, I'm not as focused.

Energy levels, mood.

Everything, my mood, my endorphins, everything. So that, to me, has to be a non-negotiable. If you're listening to this episode, I want people to understand that you may not be here at day one, but I promise you, if you stay with it and you work the program of whatever that non-negotiable is to work out, you will get there eventually because that feeling is so addictive that it's a non-negotiable. So that's how I feel. So give me some of yours. Let's leave this. I want to give people on this podcast a few non-negotiables other than something like that. So can you give me a few non-negotiables in your health routine that really help you be the best version of yourself?

So, yeah, I mentioned the walk-in. I think you know who Andrew Huberman is, right? Morning Sunlight, that's really key. Some of these are quite new, but it really makes sense to me and it really helps. Morning Sunlight. If someone's thinking this isn't fitness, this is fitness. Your energy levels, your circadian rhythm, get set when you see bright sunlight first thing in the morning. That's really crucial. First thing I do, I take my little baby and I take him outside and we just chill outside and get and light in our eyes for five minutes. It's like a meditation. Water, first thing. These are boring things, right? Boring works.

Okay, by the way, another thing, guys, boring works. People think it has to be fancy. Fancy doesn't work. Fancy is just fancy. Boring actually gets you to the finish line. If people looked at my life, my routine, it's super boring. Water, the lemon, my walk on my treadmill, the same nonsense that you're saying. But that's what actually moves the needle. Don't be confused by magic bullets. There's no such thing.

And then the exciting stuff works its way around that.

Okay, like what? Give me a couple more non-negotiables. This episode is short, so keep it tight.

My fitness routine. I plan my fitness routine. I know exactly what day I'm going to do this workout, and I get it in. I never, I never miss a workout. Right now, it's mobility work Monday, intense mobility work Monday, Wednesday, Friday. I lift on Tuesday, I box on Thursday, I play soccer on Sunday, and then my rest day is Saturday. I know. I I can see that picture at the beginning of every single week, and I know I'm going to hit every single one of those things. Those are all non-negotiables. I'm not just waking up one day and be like, Oh, what do I feel like doing today? That doesn't work. I have my routine set up the whole week, and then I rinse and repeat, and it's very machine-like, but I love it. It gives me structure. Actually, it helps me. It helps even with my mental health because I know at least my fitness is planned and sorted so that the rest of my life, if it is cookey and crazy, I still have a rock when that's my fitness.

Perfect. Okay, guys. The takeaways here are the following: create non-negotiables for yourself to keep you on point. Structure really does make a difference if you have a goal you want to achieve. Just whimsically thinking, Okay, I don't know. Today, Monday, I don't know what I'm going to do. Tuesday. Make some structured regimen and then stick to it and follow through. Not only for your physical health, but for your mental health. So important. And it keeps you on task. It actually will increase the ability. It actually increases the chances of you actually doing it when you create a structure versus just like, willy-nilly thinking, okay, I don't know what to do today. You waste a lot of time that way. And the other thing is, try to move your body more than one time a day. It is way more beneficial. Science has proved it. Being sedentary for 23 hours because you worked hard for one hour doesn't cut it. You will be way more effective with where you want to go long term by doing small bursts of exercise three times a day. Three 10 minute workouts, three 10 minute even moving around, jumping on a trampoline, walking around the block, weight lifting.

It doesn't matter what it is. You don't have to get super sweaty. Remember, it's consistency over intensity all the time. So that's a good wrap up. Thanks for joining me today. Thank you for having me. I appreciate it. This is short. It's sweet. It's all about helping you up level your health, your fitness, your wellness, your brain, all of it. If you guys have not subscribed, please do. And any comments, queries, let me know. It just helps me give you content that helps you. So with that being said, thank you, Leroyne, and I'll see you soon.

This episode is brought to you by the Yap Media Podcast Network. I'm Holly Tahha, CEO of the award-winning Digital Media Empire, Yap Media, I'm 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 McConaher. 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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