Health and Fitness for Shift Workers

Speaker 1 0:00

People always look at training kind of in isolation and they just sort of think like , as long as I've got time to go to the gym and as long as I can just kind of keep track of my progress , everything's going to keep progressing , hunky-dory . It's going to be awesome . My training is going to be this nice streamlined journey for the rest of my life and in 10 years time I'm going to look like Hugh Jackman in Deadpool 3 . I'm going to be in a good place . Your sleep and recovery have to be in a good place . Even your nutrition , your nutrition has to be in a really good place . All of these things start with getting a good night's sleep .

Speaker 2 0:38

Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified nutritionist , veteran law enforcement officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers using evidence-based methods to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome to another episode of A Healthy Shift , our podcast where we spread evidence-based information around solid shift working practice to help you to thrive and not just survive .

Speaker 2 1:28

Today I have a friend that I have really become quite close to in the last few years , and that is Jack Hallows . Jack Hallows is a former client or a client of Mark Carroll's , who's also a friend of mine as well , and I really do value Jack's friendship . We met through a mutual and he's been so supportive of me , and I've just started doing Jack's three-day program and I just couldn't resist getting him onto the podcast to have a talk about how the program works and then you're going to die when you find out how much it is . So , without much further ado , let's get on with this show and hear from Jack Hallows . How are you , Jack ? I'm good , Rog . How are you doing , man ? Thank ?

Speaker 1 2:15

you for having me .

Speaker 2 2:15

The pleasure is absolutely all mine . Jack , we watch you . You are fantastic on your social media . Your content is brilliant . But I'm going to stroke your ego a little bit here , but I just want to really talk about this and get some of our shift workers out there removing . But could you do us a favor and just tell us a bit about yourself and your own background ?

Speaker 1 2:34

I started PTing in 2017 . We'll skip all the way to 2017 because really all anyone cares about in this context is the fitness stuff , right , although important context , because obviously you mentioned the content and stuff as well . Before I got into fitness , I actually studied music at university . I'm an avid guitar player , I love music , I love creating things , and so that's where kind of my content angle comes from . Is that I like helping people learn how to get fit and I like having fun with it as well , and I find sometimes a lot of fitness content on the internet is a bit bland because people are just like here's an exercise , do 10 reps , all right , follow me , please give me money , and for me , I like to be able to give people a bit of an experience . So I started studying for PT in 2017 .

Speaker 1 3:14

And when I say studying to become a PT , the barrier to entry in Australia is so low . It was a six month course and that was it , and that's where a lot of personal trainers fall down , because they do this six month course and that's the end of their knowledge base , the end of their continued education , and I think the average lifespan of a PT in Australia is something like 18 months or something like they don't last because they don't get taught how to do anything beyond that basic level . But for me , I became obsessed . So in 2018 , when I started properly working in gyms , I got my first real job in a gym . I discovered our mutual friend , mark Carroll , on Instagram and it's funny I've still got the screenshots from back in the day when I used to chat to him and like talk his ear off about everything . I think he had 10,000 followers back then . I started doing his courses and I started learning more and more and more about the human body and about all these things that I'd never thought about before , like sleep , like recovery , like supplementation , all this other stuff Because at that time I'm a 21-year-old gym bro , I'm banging weights five , six times a week , I'm eating food , and that's basically my entire approach to fitness and my entire approach to life at that point as well . So I started learning a lot more about all this sort of stuff and I started to get very

Personal Training and Online Coaching Experiences

Speaker 1 4:19

interested in that . Then I started working with Mark one-to-one . He turned me on a lot more courses , went down this whole rabbit hole of anatomy and biomechanics , became fascinated with training and the training mechanics and exercise selection and exercise execution and all that sort of stuff and the benefits that good programming and exercising can have .

Speaker 1 4:36

But the big thing that really helped me was I just worked with a lot of people one-to-one . I just stood in the gym with people for PT sessions . I was a face-to-face trainer up until this year . I only recently stopped doing face-to-face and one of the biggest things that really benefited me and this will kind of come into what we are going to talk about in a minute but a lot of the sessions at the first gym I ever trained at were either 30 or 60 minutes and a lot of people didn't want to have to pay for the 60 minute sessions because they were a lot more expensive .

Speaker 1 5:07

And on the personal trainer side of things , I got paid more money for the 30 minute sessions . So if somebody said to me I want to do 10 , 30 minute sessions with you , I'd be like , yeah , bang in , let's do it . Or if they said I want to do five 60 minute sessions , I'd be like at getting people the results they wanted in a lot shorter of a timeframe . So I had people come in and I had to say to them right , warm up yourself , and then we're jumping into a 30 minute session and we're go , go , go , go , go .

Speaker 1 5:36

And that was my mornings , for you know , up until pretty much , covid hit was basically every morning , essentially like five till 8am was just half hour sessions back to back to back to back to back , and then you know PT life .

Speaker 1 5:45

You then have a massive break in the middle of the day and you come back at like four till seven , 8pm sort of thing , and then you do it all over again the next day and I loved it . And then obviously , things started to move online and that's the space that I'm in now is that I work with people . I was ticking it off the other day and I've worked with people in 24 different countries at this point and I'm waiting to hear back from someone who might start next week and if he starts , he's from Costa Rica . That's a new country to add to the list as well . So I was like this is pretty insane at this point . Yeah , that's a very condensed base history of me , because , yeah , I don't want to go too much into all that sort of stuff when we got some good stuff to come .

Speaker 2 6:16

Jack . Just to back over some of that , mark was your mentor and your trainer as well . Mark has been a massive influence on both you and I . Obviously , you've had the benefit of one-to-one training with Mark and , for those that haven't listened to it , I think the podcast with Jack and Mark Carroll is excellent to listen to , and the reason why I say that is because I found it a really good podcast to have for people who are too scared to eat to build muscle , and I thought that was just such a really , really important line to go , because a lot of women , particularly women these days , they shy away , they put a little bit on and then they panic and go back to this deficit , but they can't work out why they're not growing the muscle that they need to grow .

Speaker 2 6:59

So I highly recommend that people go to Mark Carroll's podcast and have a listen to the one with Jack Honnard . It was great . So now you've been a PT now since 2017 and you've been online , obviously , since COVID since 2020 , correct , correct ? Yeah , have you coached a lot of shift workers in that time ?

Speaker 1 7:15

I haven't coached a lot , but the ones that I have coached have taught me quite a lot about the shift working landscape . And then , obviously , having spoken to yourself quite a lot , we started to . When was I introduced to you ? Maybe two years ago , two , three years ago , I think . We started sort of chatting back and forth on Instagram , finally got to meet each other in the Gold Coast this year , which was cool Clean health . So yeah , man , I think the cool thing for me was that I never set out to work with shift workers , so I was kind of learning on the fly every time I got one .

Speaker 1 7:42

Basically , a lot of my older PT clients were in shift work and actually my first introduction to shift working was with a guy who worked in construction and it was actually over the first lockdown . I believe it was in 2020 . Because of the way that the lockdowns and social distancing was working , this project that he was on was normally like a standard rock up at 6am , be done by 4pm , but they were having to stagger shifts now due to having less people on site , so he'd got moved from having done four or five years of his life of working that exact shift to now being told all right , well , you're on the graveyard , so you're going to be working from . I think he was starting at like 9pm and he was finishing at either 5 or 6am . So we had to completely pivot his entire approach because for four or five years he'd just been go to work , you know , on the way home , grab a giant chocolate oak and some food from the servo , and then come and train with me , you know , bang out some weights , get home , have dinner , crash out , go to sleep . But now we were having to alter his entire training routine and kind of his entire sleep routine , stuff as well , alter his entire training routine and kind of his entire sleep routine and stuff as well .

Speaker 1 8:45

And this was where I first sort of got exposed to doing that sort of

Challenges of Coaching Shift Workers

Speaker 1 8:47

stuff . And initially , you know , admittedly , as a personal trainer , when I started , I was very I'd get scared off by new challenges whenever they came up and I'd be a little bit like , oh , I'm not sure I want that client , I just want the really easy . Like you know , that client's a you know mom of two wants to lose some weight , train three times a week . Great , I'm in , you know . But as it sort of got to , when I started training him Brendan , his name was . That really was like a challenge that we hit head on . I'd been training him for about a year and a half . At that point Didn't want to give him up as a client . He's a good dude and ever since then it was like cool . Every well , I've been a really educative process in terms of like you know , you obviously hear all the dickheads on the . Can I swear on ?

Speaker 2 9:29

the show yeah , yeah , yeah .

Speaker 1 9:31

I'll avoid C-bombs . If anyone's seen my content , I'll avoid the C-bombs . Lots of dickheads on social media . He'll tell you we've all got the same 24 hours in a day . We all use them how we . You know you're saying that from a position of the biggest privilege and luxury on the planet , mate . Like , yes , we all have 24 hours of the day , but how they are structured and how they are actually used is so different across even you know you and I do something very similar with what we do for a living and all that sort of stuff . You know , and we spend a lot of time at laptops and you know we have the luxury of being able to work during the day and stuff . But even then the way that you and I spend 24 hours is so different and obviously that's then come across in programming that I've given you , which we'll talk about in a bit . But like , so for me , I have had a good amount of experience with shift workers , which has been quite a fun challenge , I can't lie .

Speaker 2 10:13

The one thing that I love is when I get a new client come to me . And let's be honest , jack , we all want the simple client that just comes to you and says yeah , I'm a regular tracker , I go to the gym five days a week , I can do 10,000 steps and you go perfect , I'll just set your calories Off . You go Every week , we do a check-in , we give them two or three lines back and the job's done . But me personally , I've got to know I've got a small client base and I keep my client base small because it's very , very bespoken .

Speaker 2 10:47

One-to-one Shift workers need that right . They need a lot more attention because there's so many challenges around it . So I take them on as a challenge , even people that are recovering or have got like eating disorders or disordered eating I like , everyone's got to eat and I know a lot of people in my field will turn around and say , oh no , can't coach that person . Nope , nope , they need professional help . Well , we actually can , because everyone's got to eat . So we can still guide them , and I've actually helped a lot of people that way as well . But what I wanted to ask you was , as against a nine to five , and I call them day walkers now , because I just love that term day walker . Right , because we are the night walkers . Yeah , I like that . Yeah , going from day walkers to a night walker , you know what's the biggest problems that you see that you have in coaching shift workers . What's the challenges ? Oh , dude , sleep .

Speaker 1 11:29

Number one . Number one is sleep . So people always look at training kind of in isolation and they just sort of think like , as long as I've got time to go to the gym and as long as I can just kind of keep track of my progress , everything's going to keep progressing hunky-dory . It's going to be awesome . My training is going to be this nice streamlined journey for the rest of my life , and in 10 years time I'm going to look like Hugh Jackman in Deadpool 3 . I'm going to be walking around with these jacked arms and stuff and it's like well , the thing is , in order to have your training in a good place , your stress management has to be in a good place . Your sleep and recovery have to be in a good place . Even your nutrition your nutrition has to be in a really good place , and all of these things start with getting a good night's sleep , you know . And so I find the biggest issue with trying to coach shift workers at times is that you can give them a program for maybe four weeks whereby you know we were talking about this off air maybe they can train four or five days a week . Great , you know , and they could go and do that , because someone on Instagram has told them that if you train for less than five days a week , it's a waste of time Shut up . But it's like they might be able to do that for a few weeks and then , all of a sudden , they're on the night shifts and now , all of a sudden , their energy has dropped and they're not dealing with that and they're just trying to tell you yeah , yeah , I can do it . I can do it , I can do it out the window . And then , because training starts going out the window , we all know what happens . Then it's like , well , I'm not training that well , so I don't really need to worry about my food as much . And then it's kind of like well , you know , I don't really need to get up in the morning to train early or anything , so I'm going to stay up that extra hour or two watching Netflix .

Speaker 1 13:56

And then , all of a sudden , all these things start to just kind of make sure that you are rested , and one of those things has been not necessarily always being like okay , I need you to sleep more and train more . It's like , well , if we're accepting that sleep right now is going to be a little bit messed up and we've got some work to do on that . Let's pull training back , because I would rather you do three days of very high quality training over five days , where the first day of the week is always great because you're motivated and then by Friday on day four it's an absolute piss take , because you're in there trying to do bicep curls and you're falling asleep and you're kind of 10 kilos lighter than you normally are and you're thinking what's the point ? And then I read the training logs and I'm like , oh shit , so for me it's kind of okay .

Speaker 1 14:38

How can we get sleep in order over the long term , because it doesn't just happen overnight . But also , how can we kind of bring the programming back ? How can we give you more recovery ? How can we get you doing more things with the time that you've got that actually foster that environment for your body to recover and then therefore for your body to grow and to improve performance-wise as well .

Speaker 2 14:59

God , jack , I wish more people understood the way you just articulated that . Then we underestimate so much the impact of sleep and people say , oh , it doesn't really matter . It doesn't really matter yes , it does , because it just impacts so much on our hunger . To start off with , anybody will know that if you have a poor sleep , your hunger and satiety hormones , leptin and ghrelin are totally out of whack and you've got . You just want to eat and , of course , the only thing that you eat is highly palatable carbohydrates and fats . They're going to cause us all sorts of problems . So it doesn't matter how much you train . It just doesn't matter how much you train , you're not going to out-train those highly palatable carbohydrates and fats that you actually have . So I think the best thing for people to do is to absolutely nail their sleep as a number one priority , and I'm adamant adamant that people shift workers , in particular on night shift get the hell home and go straight to bed . None of this F45 . Or going and seeing your PT on the way home and doing your session on the hell home and go straight to bed . None of this F45 . Or going and seeing your PT on the way home and doing your session on the way home , get home , get to sleep . I think night shift . When we think shift worker and I think when I say shift worker , the first thing that a lot of people think of is the night shift person , right , the person that starts at nine , 10 o'clock at night and finishes at six or seven o'clock in the morning . But shift work now is well , 22% , 23% of our society are now shift workers , because they're pushing them back late and they're early and it makes it extremely hard .

Speaker 2 16:28

And this is where you cannot say that every single person's got the same 24 hours , because if it was that easy , everyone would be doing it , wouldn't they ? If it was that easy to lose weight , everyone would do it . Like all I know and you know , the only way to lose weight is a calorie deficit . You can blame anything else that you want . You can blame your hormones , your carbohydrates , you can blame the diet , you can blame whatever you want , but it's a calorie deficit that loses weight and the prisoners of war will literally be testimony to that anyway .

Speaker 2 17:06

No-transcript . So sleep is key and nutrition getting that right . And sleep means that nutrition starts to fall into place for you , if you get that as well , because you're not getting those confusing signals . But there's a reason why I got you on the podcast today and that is because I've started one of your programs as a client , not working with you as a one-to-one . But I actually asked you offline , I think you said that you were doing a three-day espresso program or something like that , and I thought , oh , now I'd done one of Mark's three-day espresso programs and I loved it . I thought it was perfect . But can you explain why you created this program that I'm doing at the moment and just talk about why you actually created it ?

Speaker 1 17:47

The big thing with training is right , like if you go out there and you just Google training program .

Speaker 1 17:59

The problem is everyone who writes a generic training program who hasn't coached clients for a lot of years , which is a lot of people . There's a lot of influencers out there . There's a lot of newer personal trainers . There's a lot of people who make fitness content and train themselves , who make these programs , but they're based off what they do , they're based off how they train and they're based off the goals that they have , which there's nothing wrong with that , but it narrows down the amount of people who are going to find that program effective . If you just went and Googled training program and you got given a six-day push-pull leg split that had 25 sets per workout , which is going to take you 90

Effective Training Programs for Beginners

Speaker 1 18:31

minutes every single day . If you're 21-year-old Jack , who had a ton of time in his day because he had no girlfriend , he had no job , he was studying PT remotely . Basically , I only had to do six weeks per Cert III and Cert IV in the actual classrooms and then it was all online tests and stuff . I could do that back then and I could probably have time to do steps and do cardio and all that sort of stuff . But when I became a personal trainer , I learned very quickly that you have to tailor things to the lowest possible dose that is going to give you results . And then you build on that . And that's what people don't realize is they jump from zero to 100 really fucking quick and that's why they crash and burn . And you made a really good point when we were chatting off air beforehand about if I give you five days to go to the gym and you can only do three , you're going to get three . And even though you know you can't get five from the start , you're still going to feel bad that you didn't go five days and that's going to start impacting your motivation , which , in turn , is going to stop you building momentum , because you're going to be like , well , what's the point ? I can only go three days , he set me five , I can't do them , so therefore I'm doomed forever . Because that's what every program is going to be like , cause humans have this incredible recency bias where what you're doing immediately main character syndrome oh my God , everything's going to screw me when in reality it's like that program just wasn't right for you and it's irresponsible of someone to give you that . So for me .

Speaker 1 19:52

I've been working on these training programs whereby I've got multiple different options for multiple different goals and multiple different tiers . And the biggest thing is , if somebody is new to the gym , if somebody is coming back from a big layoff , if somebody just doesn't have that much time in their week or they have routines that change quite frequently , we want that lowest possible dose and a lot of the research that we have says probably the lowest possible dose for most people at the intensity that most people train at , with the technique most people train at , with the recovery most people can have . But we're not talking optimal here right now because most of us aren't optimal . I obsess over that stuff and I'm definitely not optimal . I don't sit here and take care of absolutely everything I do but it's like the lowest possible effective dose seems to point to the fact that if we did three sessions per week in the gym that are roughly about sort of 40 to 45 minutes in length , that is enough time to get enough training volume if you approach it with a good amount of intensity and smart programming to see results .

Speaker 1 20:50

What do I mean by results ? Improved strength , improved muscle mass , which everybody sits there and they go , oh , bodybuilders , blah , blah , blah . It's like no , no , no . When we look at improved muscle mass , we're also looking at what do we have in the future . If you're a female , for example , we also want to look at things like osteoporosis and sarcopenia . Same thing for men as well . You don't want to be that dude who gets to 70 and his jeans are hanging off his ass and he can't get himself up off the toilet . You want to continue training your legs and having strength through your quads , having strength through your glutes to be able to do these day-to-day things by yourself . Nutrition , then body composition wise , you're going to see incredible changes as well , because you're going to get leaner , you're going to feel more confident , you're going to enjoy the gym , you're going to then move a lot more in general and you're going to start finding that you build this momentum . And that just comes by being able to take like .

Speaker 1 21:44

I piss my clients off consistently because I tell them in every check-in tick the boxes , get the result , and that's whether they've not ticked any boxes that week or whether they've ticked all of them , because I just want to remind them that the more boxes you tick , the more likely you are to get the results that you're after , and three sessions a week gives us the perfect opportunity to tick as many of the boxes as we possibly can training-wise , while still having room to progress on top of that if we want to . As you said to me before , three days a week and you and your partner are going to go to the gym another day this week to play around , have some fun with some of the equipment and stuff . You've got that opportunity now to do a fourth day if you want to and you're technically overachieving on the program . But because you're doing three days a week , that fourth session isn't going to fuck you recovery wise and it's not going to take you to a place whereby you're overtraining . It might actually just benefit you a bit more because you might sit there and go okay . Well , this program is great but because it's not personalized to me , it doesn't have as much tricep and bicep as I'd like . I'd maybe like another lateral raise variation or something . So the day after my lower body , where I've trained legs and I know I've got another day before I do my full body I'm going to go in , I'm going to do some arms and some shoulders and I might do a bit of cardio and I might do a bit of abs and stuff and just some stuff that makes me feel good , great . You've added an extra ingredient on top , which is awesome .

Speaker 1 23:01

And the other part of this is that if you're somebody who does have a rotating roster whereby , for example

Benefits of Three-Day Training Program

Speaker 1 23:07

, you have one week where you're busy as so my partner , for example , denise she works at Nespresso . She's a full-time worker there . Some days she works six days , some days she works five days , some weeks she works six days , five days and four days . She has a rotating roster For her . On those weeks where she did six days at Nespresso , getting to the gym would be quite difficult because she leaves ours at eight o'clock in the morning and she gets home roughly about 7 pm and she's not somebody who loves training , so she is not going to go out of her way in the evening or the morning to go to the gym .

Speaker 1 23:36

So the thing with three is , if I said to her look , just two days this week , one on your off day and one day you just get up a little bit earlier and you go . Then next week we know you're only working four days , so you have three off days to train and that one day you missed . We can squeeze that in as the one day where you get up a bit earlier and you go , and maybe we say , on that day you go to the gym a bit earlier and we have breakfast or something , something she enjoys doing . So therefore we can fit that in as well , and that way you've got that wiggle room , whereas , again , if you're doing a six day push pull legs program , or even if you were doing my program now , which is five days , there's no wriggle room . All of a sudden , if you miss a day , you're suddenly a little bit like where do I put this ? And look , one missed workout isn't going to kill you , it's not . But if you're consistently having to miss sessions every single week , again it's not going to kill you . If you're given five days and you can only do three , but in your head you're going to feel like you're underachieving , and that is what kills momentum , and that is what kills momentum and that is what kills motivation . And at the end of the day , if you can't build momentum , you ain't going to get results because you're going to stop doing what you're doing , and we see this in every aspect of life .

Speaker 1 24:42

You go into work as , whatever it is that you do for a job . But you're in tech sales , right , you go in and you don't make a sale for six months and everyone's heads start to drop and it's like shit , man , are we even doing the right thing ? What's going on in the sales department ? Whereas then all we have to do is go in . One sale gets made and everyone's like we're on it , boys , let's go . And then all of a sudden the next week it's two sales , then three , then four , and all of a sudden that business is now thriving .

Speaker 1 25:10

I look at football a lot and I think you know , yeah , if a team is winning , it's so much easier for them to keep winning than it is if they've got to pull themselves out of the pit of like five losses in a row .

Speaker 1 25:20

But you often see it teams will get four or five bad results and then they get the win . Now we've got it , and if you can get another win and you can see the confidence build , yeah , exactly that's it , and then that momentum starts to build and they get the results that they want . So you know , that's how I look at it . That's why I call my thing Team JHF is because I want it to be a team . You know me and the client , or you know , with these programs that we're building , the idea is to have a community with it as well , kind of build it out that way , still sort of working on the best way to do . Yeah , that's the thought process behind three days is that I want people to start from the minimal effective dose and learn that if you build on top of that , you've always got this fluctuating scale that you can work in . That's always going to positively benefit you , rather than constantly having to take things away because you just haven't got time or life just got in the way .

Speaker 2 26:04

I absolutely love it because just to go over a couple of things there , particularly from my perspective as well I've done Mark's gen pop and I've also done his reverse diet and achieved an amazing result out of it . No doubt that was five days of training , doing 24-7 , shift work at its height , full-time , you know . So it was really difficult , but the thing is I did that as a shift worker in the police right , doing 24-7 , running around , doing work , doing everything else that had to be done , as well as family and life and things like that . It was difficult and not everyone's got that opportunity to do that . I didn't have young kids at home , but we have to think about people that have got young kids at home . What I absolutely love about what Jack has just said there as well , I know from my own perspective , and I also know from my own clients as well , that if I told them they had to go to the gym five days a week and they only got there four days a week , they're going to be disappointed , like you've just said . But , however , jack's program that I'm doing at the moment is literally only three days a week and what I'm doing is I haven't bitten off more than I can chew and I'm just doing three days a week . And what I'm doing is I haven't bitten off more than I can chew and I'm just doing three days a week . Albeit that I've retired , or I'm at that stage . I've got three days and I could do more , no doubt about it . But there's no point in me setting that and not getting there with a lot going on at the moment . But if I've done three days this week and if I hit that fourth day well , if the program schedule was five and I only hit four , I'm incredibly disappointed because I missed a day , whereas hitting three I feel super accomplished , I feel super confident . And the next thing is I hit a fourth day and just go in and have fun , probably for an hour , because I'm not asked to do something . And that's a psychological mind game You've got to play with yourself as well . But go and hit a fourth day and walk out and go hey , jack , I did four days this week and you just go . Yes , man , that's fantastic , that's really really good , I feel good .

Speaker 2 28:04

And you talked about women as well , that all women want to be toned . They want to lose body fat , they want to have glutes and they want to be toned . But what about just flipping the mattress on the bed ? What about carrying the shopping in in one go ? What about all of those other things that you've got to do around the house that you don't want to ask for help with ? And this is the thing . You don't have to do much to be able to achieve all of that , and it's very , very measurable . So we know why you made the program , and you've basically answered the other question that I had as well , which is great , and that's is three days resistance training enough to see benefit , and the research does tell us that that is actually the case . 40 to 45 minutes three days a week is plenty . So tell me because I mean , I already know , but tell our listeners what do people get if they sign up to you for this three-day espresso program . What do they actually get ?

Speaker 1 28:56

Yeah , so the idea was to not just give you a list of exercises and be like Ego go away . Thank you for your money , see you next time . The idea was to kind of give people something that allows them a bit more autonomy . So the biggest thing with my coaching one-to-one

Autonomy and Accountability in Coaching

Speaker 1 29:12

that I say to people is I don't care if I'm not your first coach or anything like that , but I'm aiming to be the last one you ever need . I want you to either continue working with me or go work with someone else because you want to , not because you need to . And what people don't realize is that getting in shape and stuff the biggest thing is just accountability . That is the hardest part and that is where coaching and one-to-one support tends to come in . A lot more is that you've got someone you can lean on to help you solve the problems . But my thought process is that , well , if somebody can't afford that right now , or if they're not in a position whereby they're potentially sure that that's right for them , then I want to still give them the tools to be able to overcome issues in the gym , because a lot of people are just terrified of going to the fucking gym . That's the thing People are scared of going in . So you probably noticed on your , I don't think you're a week or two to get there , but every exercise has a dropdown . So there's a couple of variations for each movement . Where it's like , okay , you don't feel comfortable using the cables , grab a bench couple of dumbbells , that's what you've got to use . Okay , go do that . Oh , you can't do that machine , that's all right , here's an alternative option for this . You know , and even to the point where , like you know , I want to say to people you've got the main meat and potatoes of each workout , which you know , you probably noticed the kind of first four or five exercises . They are set in stone . This is what I want you to do , this is what I want you to prioritize . And then the final two exercises of every day are again a dropdown , and there's five or six different exercises in there where I'm basically saying look , you want to grow your arms a bit more , do the bicep ones . If you want to grow your quads a bit more , on the leg days , do the leg extension . If you want to grow your glutes a bit more , don't do the leg extension . Tension , do the hip thrust . Here's the options . This is what I want you to do so . The idea is to allow people to have a bit of autonomy , start making decisions without being overwhelmed , because they've got a basic framework there . They've got this . Here's five or six exercises that if you just ran this for the rest of your life , you'd be in pretty good shape . You just need to make sure that you're progressing .

Speaker 1 31:11

And then the idea alongside that is that obviously I'm a content guy . I make a lot of video online and actually , speaking to James Smith about this a couple of months back , he was like you know , you have a lot of content online , but when you then do things with your clients , he's like what do you actually do ? And I'm like , well , one-to-one , I do loom videos and I talk to them . And it's like , again , video sort of thing . And he's like okay , cool , why is that nowhere else ? You know , why don't you have that on like your websites ? And why don't you have that in your like programs and stuff ? And I was like it's a really good point , because people feel comfortable with me in a video format . You know they're not exposed to me in a written format or anything like that . So I was like well , what could I do with these programs to help that autonomy a little bit and help kind of guide people in the right direction without without spoon feeding them , because the last thing I want to do is make people feel babied by whatever it is they get .

Speaker 1 31:55

So the idea is to then , alongside that , have 12 weeks . For the first 12 weeks that you use the program of video content to kind of watch through , basically tell you look , this program phase is going to be six weeks long . Here's where you're probably going to start week one . Here's where I would expect you to be by week six If you follow it properly . These are the things that you can expect . This is how to progress . This is why reps change . This is why this happens . This is why this is important and these are the things that I want you to focus on . And then each week it's just kind of a little hey . Here's another nugget for your Monday .

Speaker 1 32:30

Basically , when you're on the train to work or whatever , it's a five to eight minute piece of video content that you can just sit and put on in the background and I'm going to talk to you about nutrition , I'm going to talk to you about supplements , or I'm going to talk to you about this and I'm not going to tell you what to do , but I'm going to tell you why you need to be mindful of these things in order to get results from a program . So , yeah , I recorded a supplement video ages ago . That's in there where it's like I tell you what I take and why I take it . So for me , it's things like vitamin D , zinc , all that sort of stuff . Here's why I take it . Here's why you don't need to take it and why listening to me based off my supplement stack is redundant , just like everybody else on the internet .

Speaker 1 33:03

But here are some things that you want to consider when you're looking at supplements in your chemist warehouse or in your nutrition warehouse , as to whether it's going to be worth the money or not , and it's basically just giving people that autonomy to make their own decisions . If you want to take BCAAs because you like the taste of them , great . I would never recommend that , because all the literature tells us it's a waste of fucking money if you're eating enough protein . But guess what ? If it's the difference between you getting on the treadmill for 20 minutes because you've got something flavored to sip and you can listen to the Healthy Shift podcast as you do it great , but if it's the difference between you , they're not going .

Speaker 1 33:33

Let's give you the BCAAs . Okay , go spend your 30 bucks on that a time . That's fine , wouldn't be me , but that's okay , because I'm not you and you're not me , you know . So that's kind of the thought process behind it is to give people this kind of continued programming they can do and also set them up to get the most out of it as well , because the idea is that the program streams continue on for as long as you need them , for basically and that's the good thing about being able to write , in my own opinion , pretty good programs I'm able to keep that progressing for people for as long as possible .

Speaker 2 34:04

I hope you're enjoying the show . If you are , please don't forget to rate and review once you've finished . This helps the show's reach enormously . And have you got my free ebook the Best Way to Eat on Night Shift ? Well , this is a comprehensive guide to the overnight fast , why we should fast and how to best go about it . I've even included a few recipes to help you . I've put a link to the ebook in the show notes . And are you really struggling with shift work and feel like you're just crawling from one shift to the next ? Well , I've got you . If you would like to work with me , I can coach you to thrive , not just survive , while undertaking the rigors of 24 7 shift work . I also conduct in-house live health and well-being seminars where I will come to your workplace and deliver evidence-based information to help your wellbeing team to reduce unplanned leave and increase productivity in your workplace . I've put the links in the show notes to everything mentioned . You can find me at ahealthyshiftcom or on Instagram at a underscore healthy , underscore shift .

Speaker 2 35:15

Now let's get back to the show . The one thing that Jack failed to mention there in fact , he failed to mention a couple of things which I'm going to tell you as an end user is . Once I paid the subscription , because it's subscription-based Jack's going to tell you how much it is shortly , but I paid the subscription and everything just automatically happened from there on in . I was sent a link to get the app . I downloaded the app . I then logged on . Once I logged on , every day it sends you a push notification to remind you of whether it's reflect on your goals , whether it's to today's lower body workout . Are you ready ? Start the workout ? You can walk into the gym . And as you're walking into the gym and this is what I absolutely love about app-based training , right , because you see people go into the gym with their book and their pencil and paper and all the rest of it but I love the app because everyone's got their phone with them .

Speaker 2 36:07

You walk in , you open it up , you look at it and you can see

Structured Gym Program Benefits and Confidence

Speaker 2 36:15

this is my first exercise . And let's just talk about the cable row . All right , it's a cable row . So you look across the gym and you can see the cable row and no one's on it , which is rare . So you take off over to the cable row , put your towel down , put your drink down , bang , I've got it . Yes , I've got it Right . So you sit there and then you can look at the quick video to see how the arms are positioned . You can read the notes as to what Jack's expecting from you with this exercise and you read that , you look at that , you go right , I'm going to do this . So if it's a 15 , 12 , 10 , you know , 15 is this weight , 10 is this weight , 12 is this weight ? Bang . And then you finish .

Speaker 2 36:50

Now the good thing about Jack's programming this is what I personally really love it , and I've done a lot of programs around is there's no supersets , and that is a key for a lot of people . And what I really love about it is because once you walk in and you grab that bit of equipment , that's it , that's yours until you finish that exercise , and then you can start glancing around to go to the next one , but you don't have to go to the next one around to go to the next one , but you don't have to go to the next one . You could actually just swipe across and see what's available and do that as long as you get it done . What I will tell you , shift workers , is this I've done three weeks , or probably by the time you listen to this . I will have done five weeks of this program . The longest I've been in the gym to do them is 50 minutes so far , and that was because I spent five minutes chatting with someone in the gym the other day , which I don't normally do , but I did 45 minutes in and out .

Speaker 2 37:41

Walk in , sit down on a piece of equipment , get the exercise done , walk out , walk in , go and do the next one , do the next one , walk out . Now I will tell you , jack and I can tell you that I'm telling the listeners as well my confidence in life has just grown heaps just from doing that . Now that's not just confidence in the gym , that's just confidence in life by going to the gym and just feeling quite accomplished in doing that , going in with a structured program , because this is key and what Jack says is 100% correct . So many people are terrified of going into a gym , but I honestly believe it's because they've got no structure . They don't know what to do in the gym . This app , this program which you have on your desktop , you open and Jack tells you you start here and go to this exercise . Then you go here and you do this exercise , and when you finish that exercise all of a sudden . Hey , you've finished the exercise . Swipe right to complete .

Speaker 1 38:43

And then it tells you you've lifted a rhinoceros or you've lifted a giraffe , which is cool because it's fun . I always get kittens , bro . It always kills me . I use the app as well for my own workouts and everybody sends me . They're like oh , you lifted a silverback . Someone sent me King Kong the other day and I'm like . Mine says 550 fucking chameleons or something . I'm like . They're literally this big . I'm like brother what's going on , why , why ? Me I'm like , oh , I got to increase my weights , man .

Speaker 2 39:05

It's fun to see what you've lifted . It's about volume because , as you know , progressive overload is you can lift five and a half ton one day and then 5,550 , and that's progressive overload . And what I love about going into the gym as well , because everyone wants to hit a PB , but what I love about it is is going into the gym and resistance training is it's measurable and you can measure your progress . Nutrition it's got so many different variables that come with nutrition , like your menstrual cycle . Are you holding water ? Have you high sodium ? Have you been to the bathroom ? Have you done ? There's so many variables to it . But in resistance training there's no variables . It's literally did you lift that ? No , well , did you lift this ? Yep , okay . Well , there you are . It's measurable and you do improve . And from where you start lifting a two kilo dumbbell to do lateral raises to , by the end of that four week block , you're lifting sixes or sevens , you know , and it's such an achievement . And then you start to feel the strength in your shoulders and , jack , it's a fantastic program .

Speaker 1 40:10

Well , this is the big thing , man . It's like the biggest thing around gym anxiety is people panicking about what could happen potentially . You know , and I mean that's life right , like even us doing this podcast right , it puts my mind at ease you sending me some of the questions that you want to ask beforehand , because then I just know okay , I don't even need to make notes , but like I just know where this conversation is going , I know when we finish one question , you know that I can take a sip of water here and I know where we're going . I don't have to be like , oh shit , I missed what he said , sort of thing . Right , you know , and everybody panics about the potential of what could go wrong , even though the percentile chance of that happening is so minute . Man , like that was one of the big things about being a face-to-face personal trainer before going online . That I think a lot of people miss these days is that you know you have your initial consult with someone and they come in and they go . Well , what if this happens ? What if this happens ? And you're like I'm in here all day and I've never even thought of that . That is how unlikely that is to happen . You know , and people are like you know what do I do ? If this exercise is taken , as you said , there's a dropdown . You can do something else or guess what ? You can move on to the next one , you can come back , it's okay . The whole program's there , don't worry about it . And I say that in the first content video is , if that something gets taken , it's fine , just leave it , come back to it afterwards .

Speaker 1 41:20

And , as you said , with supersets as well , because I want to touch on that , because everybody goes into supersets as a way to save time and they are , they're good for that . But the thing is , if you train at midday , there's nobody in the gym at midday , except for personal trainers and drug dealers , right ? So you're going to be fine to superset , that's okay . But if you're in at 6pm or 6am , I'll tell you , when I last worked in a commercial gym Fitness First in Darlinghurst in Sydney , coming at 6am on a Monday , you could barely breathe , let alone get two pieces of equipment . So it has to be tailored for all occasions . So the thing is like the program that you've got , rog , like you could superset that if you wanted to , if you were in a real rush . The way that it's set out is like quad posterior , quad posterior , the upper body day push , pull , push , pull sort of thing . You could pair those together . Reduce the rest time a little bit If you wanted to . You'd get through bit quicker , but not everybody can do that .

Speaker 1 42:12

So yeah , man , I think the biggest thing is just being able to give people autonomy over . They can go into the gym and feel confident to make the decisions and , as you said , the more decisions you feel confident in making in a day , the more confidence you're going to have to make decisions in every other aspect of your life . You know , I know that when my training's locked in , my business does better , my content is better . You know , my relationship with Denise , my partner is better . My content is better . My relationship with Denise my partner is better .

Speaker 1 42:38

I start going outside and doing more things . I don't sit there and go oh , do I go and get that bagel for lunch today ? Shit , what do I do ? What do I do ? And then end up ordering Uber Eats or something , because it gets four hours later and I'm like , ah , it's more close . Whereas for me , I'm somebody who does have a very high level of anxiety when shit hits the fan . If I'm in that position . I struggle day to day to function , whereas you know , if I have everything on point and my training is good and I feel comfortable going into the gym and all that sort of stuff and you know , getting through a workout , then it does help in all those other areas of life it does .

Speaker 2 43:06

There is absolutely no doubt about that at all , and that's why I wanted to cash in on it and say how good it is and how effective three days is . And the reason why three days is also so effective psychologically is because by the time the next day the train comes around , you are champing at the bit to get in and do it , and then you're excited . You're excited to get in there like , wow , first exercise , bang . You get in , you get done , and then you finished it and you walk out and you think , oh , but I'll tell you what I have found that I've been doing as well , because I get to the end of the 40 minutes , 45 minutes , and I think , okay , so what I do is I just grab some dumbbells and do some lateral raises , or I walk over to the squat rack and I might do some shoulder presses as well , or just do something of something for something .

Speaker 2 43:52

And the reason why I can do that is because I don't feel flogged to death . I don't feel like I've done . I've got to do five . So therefore , I'm dragging my sorry butt through all the exercises on the fifth day when I just don't want to be there . Where's the enjoyment in that ? And no wonder people give it away . Jack , tell me , tell our listeners , how much per week your subscription to this program is , because I feel like I've stolen it .

Speaker 2 44:19

Yeah , it's 11 AUD a week , 11 Australian dollars a week , and that's for three-day program on an app that everything's automatic to you and it comes and you can track your food through it and do all of that . You can use Jack's calorie calculator if you want . Me personally , jack , I don't subscribe to that for shift workers . I think it's too hard . They've got enough to worry about . I just want to get them in doing exercise . I want them to be able to open the app , look at the first exercise , walk in and do that , and I can do that for three days a week for 11 bucks on your app and you just debit it once a week and that's it serious something I am considering at the moment with the programming as well .

Speaker 1 45:01

Is that so ? At the moment it's 11 aud and you get everything that we talked about previously , but I am considering offering , with the whole community aspect , the potential for technique reviews as well . So potentially for a slightly higher price . I haven't decided on this yet at all , so so this may never happen . But yeah , of course , because obviously that's one of the other things that people really struggle with is am I doing this right ?

Speaker 1 45:22

You know , and for me with one-to-one clients , you know they get unlimited technique reviews with me a week . You know , I sit here every morning and I go through my clients' technique videos from the past week or from past days or whatever . I give them feedback and we kind of go through what it is they need to improve , and sometimes it's just a confidence thing If they have perfect technique , they just want me to tell them that it's still that way and that's fine . But yeah , it is something that I think potentially in the future I potentially add into that as well Probably will end up being a higher tier on the program , simply just because of time costs , for myself .

Speaker 1 45:52

But yeah , 11 AUD for all of that .

Speaker 2 45:54

It's incredible . I've got to tell you listeners , the reason why I've got Jack on here is and I've kept that one until the very very last is so that you can hear all about it , expecting someone to say it's going to cost you 100 US or something like that and it's $11 Australian . It's crazy value and it just gets debited once a week . You get to go into the gym when you're busting , to get in there and actually do something . And if you can be disciplined enough to just do those three days and Jack and I spoke off air before too , which I want to make a point of actually emphasizing as well when you're on night shift and you're in three or four nights of night shift , you can still do two sessions out of the one week and in the next week you could do four and you're still going to cover it over the fortnight . As long as you get those six sessions in , you're going to achieve the result . But I've got to tell you , folks , six sessions is a hell of a lot easier to get in over two weeks than 10 . 10 is taxing and as a shift worker that just doesn't have the time shift workers , you are kidding yourself . If you don't think that you have time to get three 45 minute sessions in in a week , now come on , you do .

Speaker 2 47:07

Put your phone down or pick it up , open the app , have a look at what your first exercise is . Get in the car , go to the gym and just walk in there and knock it over , because it's not about , oh , I have to exercise . It's , I get to exercise and I know I'm going to feel amazing once I finish it , and I think this is the thing . And , jack , I want to talk about one thing too , here , which is going to not put you on the spot , but we've basically got to where we want to get to this Gym anxiety with people . Can you tell me , the people that are in the gym how much ?

Speaker 1 47:44

do they really care what another person is doing in the gym ? I'm going to tell you a story before I do that , roger , because obviously I've been coaching people since 2017 , basically and I've been training in gyms consistently since 2017 . So I was training in my mom and dad's home gym for a couple of years Now . The reason why I started off training in my mom and dad's home gym is because when

Overcoming Gym Anxiety, Asking for Help

Speaker 1 48:00

I turned 18 years old , I wanted to get into training . I'd never really done any training or anything like that . I'd always been sporty , but I busted my ACL when I was 17 . So I was like I want to take up weightlifting . My physio was like that's a good idea . Once I'd had my reconstruction .

Speaker 1 48:13

Now I went into the gym and at this gym that I went to in Reesby in Sydney Southwest Sydney represent they allowed you to have a free program review with one of the personal trainers there who works on the gym floor . So I went in . His name was Michael , really nice guy , wrote me a program two days , took me through every exercise for the hour , so it was half an hour of kind of going through what it is I wanted to do in the gym , trying to calm my nerves a little bit , and then it was half an hour of showing me these exercises and then I came back for the second review and we went through the other half of the program . So he gave me like a lower body day and an upper body day . We went through the lower body day and then the second time we went through the upper body day . I then came back to the gym after that for my first session by myself and all I had to do was go to the desk up the back . I can remember it . They had the program cards in there . It was sorted by alphabetical order . You go in , you take your program card out , went to take the program card out , couldn't find my program card and I started going . Okay , I can't remember anything he told me to do and all I could remember in my head was skull crusher . That was the only thing I could remember in my head , cause I remember thinking that is a violent sounding exercise and that was literally the only thing I could remember was me being like I have to crush my skull . So I go and sit on the rowing machine and I start rowing .

Speaker 1 49:25

Now , if you know anything about anxiety , it obviously raises your heart rate and I was starting to get really anxious . What is the worst thing you can do when you're having a bit of an anxiety attack ? Get on the rowing machine , because your heart rate will fly through the fucking roof . And I'm sitting there on the rowing machine being like , oh my God , what's going on ? What's going on ? And I did . I had a full blown panic attack . I had to call my mom and get my mom to come and calm me down and pick me up . I'm 18 years .

Speaker 1 49:46

I then went back to that gym . I actually didn't go to that gym for two years because I was scared . I was like I reckon everybody's going to see me . I went back to that gym two years later . Everyone knew me and that was it . I was like I'm going to be that panic attack guy and I come back two years later and nobody had a clue who I was and it was just like oh , do you want to see a PT ? I've seen one before . It's fine sort of thing .

Speaker 1 50:19

And this is the thing is , everybody is so focused on what they are doing . Because you have the way I see it , you've kind of got three camps . You've got camp one are the gym bros and all the influencers and stuff who are so focused on themselves . They're either looking at themselves in the mirror flexing and stuff or they're videoing themselves and so obsessed with their angles and stuff and if they're a dick they're going to get Joey Swolled at some point anyway , so don't worry about it . And then the second group is people who go in so anxious of what's going on that they are so obsessed in terms of not messing something up that again , they're not thinking about you . And then the third group is just personal trainers and all that sort of stuff who are kind of in there being like , yeah , I'm here to help you if you need it .

Speaker 1 50:58

So the big thing is , if you can avoid that first group which chances are people would see me as these days , they'd think , ah , jack's a gym bro sort of thing . He's kind of jacked and he films himself in the gym and stuff . So you know what ? But at the same time I'm there to help as well . But if you find me intimidating because I've got my camera and all that sort of stuff , just grab one of the PTs , just be like hey , dude , see you standing around on your phone . Obviously got nothing to do . Do you want to come and show me this exercise , because I've got no idea what I'm doing . And guess what ? That PT is not going to sit there and go . That's 30 sessions , please . They're going to be so grateful that you've given them something to do , because their clients just canceled or whatever . They've got a chance to go over , talk to someone new , make a new contact at the gym . You know and yeah , some PTs are sharks , absolutely .

Speaker 1 51:38

But I used to love , you know , before I became a proper PT , I was working , like partially on the gym floor writing those programs for people at the same gym . I started working at the gym that I was working out at . I used to love when people would just come up to me at the desk . I'd be sitting there doing my nutrition studies or whatever . Someone would come up and be like , hey , dude , someone gave me this exercise , what the hell is it ? And I'd be like let's go , let's go , let's go , because all I want is to spend 10 minutes of my time showing you how to do something , because that's what I do for a living and I'm really passionate about it .

Speaker 1 52:06

So you know , I think gym anxiety obviously I get it , I do . I completely understand . You know , as I said , I'm someone who's highly anxious myself and there are still days where I go into the gym and I kind of feel like , oh , I'd rather not be here . But you know , once you take that first step and you go in , you're fine .

Speaker 1 52:22

And the biggest thing I say to people if you've never been to a gym before and you want to go and weight train and you're anxious , I want you to go in at whatever

Facing Gym Anxiety and Building Confidence

Speaker 1 52:28

time you'd normally think that you'd be training , and I just want you to get on the treadmill or the bike or whatever . I want you to put a podcast in and I want you to observe . I just want you to watch what happens . You know , and you're going to sit there and you're going to watch people training and you're going to watch more people training and you're going to watch people laughing and you're going to watch people not training and swiping Tinder on their leg extension or something like that . But what you're not going to see is a group of people sitting there being like , oh , you don't know how to lift or you're terrible , or whatever . Like it doesn't happen , that's right , very rarely . No , it doesn't .

Speaker 1 52:58

And again , these days , in the age of social media and all that much of a dick , chances are their gym membership's gone very soon after because they're either going to be caught on gym cameras or they're going to be caught on social media , or someone's going to catch something or going to overhear something and that person is going to get punished , you know , at the end of the day .

Speaker 1 53:16

So you know , I think gym anxiety is a perfectly valid anxiety to have . But I just want everybody to know that the gym is , when it is doing what it is purposed to do , is a good place . That is going to do good for everybody and it's going to bring you closer to a community . And if you're really scared to go into a big box gym or whatever , start something like CrossFit or something like F45 for a couple of weeks to get the community feel . It's not my kind of training , I don't get my clients to do it . But if you like that community , you like people around you , it'll build your confidence up , you'll learn a few of the movements . Then you can get into a gym , get on the weights floor and absolutely kill it and you'll be fine I totally agree and that's so beautifully articulated there .

Speaker 2 53:51

Jack too , because I know there was people out there that were freaking out about losing their gains during covid . I get that . I totally understand that , because people work very hard to get to there . The one thing that I noticed , and you've got to remember , I'm victorian , so we were locked out of our gyms for the best part of two years , but in between , when we were allowed to go to the gym , it was just so nice being back in that environment , not because I was lifting again , but because , oh , there's that dude that smiles , there's that dude that gives you the thumbs up , there's that dude , oh , there's that chick that does this . And it's an environment , isn't it ? It is a club . They call it a club , but it actually is a club as well , isn't it ? Although PTs think it's a club at the same time . But anyway , that's another point . It is a club and people acknowledge you , they acknowledge each other , but no one gives a toss what you're doing gives a toss what you're doing .

Speaker 2 54:46

And the other thing that I was going to say too , I just wanted to go back and without backing over what you said , because I thought it was just perfectly summarized . If you're doing like this $11 a week , three day a week program with Jack , if you've got a PT , get the PT to guide you over those exercises for that one session and then in the next week , guide you over the other session and then in the next week , guide you over the other session and then in the next week , guide you over the third session so that you're getting your technique right , so that when you watch the video of Jack doing the exercise you can go oh yeah , that's right . I remember now he said put your elbows there or hold your arms there , and things like that . I think that's just amazing , jack . It's been a real pleasure . We've become quite good friends in the background and I truly do value every bit of content and I've got to tell you people that are listening , go and have a look at Jack Hello's fitness .

Speaker 2 55:31

His content is next level . It's entertaining , but you will get some fantastic tips and clues out of it . It's not boring . Stand there , this is how you do a lunge or this is how you do that . It's just actually really , really well entertaining Girls . A lot of it's glute focused , but I understand that that's where the business is . We've all got a lot of girls that follow us . They all want big buns , don't they ? And us boys do appreciate it .

Speaker 1 55:56

Dude's got to train glutes too , bro , dude's got to train glutes too .

Speaker 2 55:59

Yeah , I totally understand that , but your content's fantastic . And , girls , he's a very good looking boy to go and have a look at as well on his social , and he's very funny at the same time . We've swapped a few messages about some content . That , anyway , well done on where you're going and what you're doing and your content is absolutely exceptional , well worth a follow . And this program , as I said , I got you on because I just absolutely are thriving on it . I love it . I'm really enjoying just getting in and out of the gym and maybe down the track . It's a way to step into four days or then five days and just fall in love again . I just want to fall back in love with resistance training . Have you got anything exciting coming up that you want to share with our listeners ?

Speaker 1 56:39

now .

Speaker 1 56:39

Firstly , man , I just want to say pleasure's all mine coming on the prod . I really really appreciate the kind words , dude . Much love for all of that , man . I appreciate it and I see what you're doing as well and I really really appreciate what you're doing for the industry too , because I think it's a really good niche to be in and I think people need it . So keep it going .

Speaker 1 56:54

Yeah , In terms of things that I'm working on , man , I'm just peddling out on Instagram . All my coaching links and stuff are all there . Shoot me a DM if you like the episode and stuff . I'm always happy to chat , shop and all that sort of stuff . Yeah , For now it's just keep coaching as many people as I can . Want to get these programs refined to hopefully kind of relaunch , probably end of next month , early October or so , and I suppose by the time people listen to this it will be kind of , yeah , about a month or so . But yeah , if you guys are interested in it , shoot me a message and let me know . Otherwise , yeah , just keep watching the vids and all that sort of stuff . I appreciate all the support .

Speaker 2 57:31

Deserves every bit of support that you can give Jack . He's just an absolute ripper bloke . Thanks so much for coming on it and , because you have come on the podcast , the pleasure is mine and I've just won a billion dollars and I'm going to build you a house anywhere in the world right now . Whether you take the cat and the missus is totally up to you , but you do have to live in the house for six months . Where am I building it for you ?

Speaker 1 57:56

Build me a house in Hawaii , rog , build me a house in Hawaii , waikiki Beach , any particular island , waikiki Beach .

Speaker 2 58:02

Yeah , yeah , yeah , okay . So , you just want a house . So we'll just pull down some of those buildings , we'll build your own little block with your balcony and away you go . Yeah , bro , fuck off the hotels and stuff there .

Speaker 1 58:12

I'm sure the people there would appreciate it . Just get rid of the tourism industry and just chuck me in there , man , I'm happy .

Speaker 2 58:28

Can I come and stay and I think you'll end up with mark on the doorstep as well just quietly , but anyway , more than mary jack , thank you so much for coming on the show .

Speaker 2 58:36

I appreciate it . Appreciate you , brother , cheers , man . And there you have it . That's jack hallows . He is absolutely fantastic and , as I reiterated a number of times , jack's fantastic to follow on social media to learn about what exercises are good and how to go about doing it . I can't speak highly enough of this program . It really is just so simple and so easy to use Just having it on the app and just being able to open the app , walk into the gym confidently , deal with all of the exercises that you need to deal with in and out of the gym in 45 minutes and off you go . So there you go . That's Jack Hallows .

Speaker 2 59:11

Thank you so much for joining us and thank you very much for listening to this show . Please , if you would be so kind to actually share this episode with others and get evidence-based information around shift work out there to as many people as we can possibly get it out there . It's really important and if you'd be so inclined , I'd greatly appreciate , with the reach of the show , if you could hit the five stars on the app that you're currently listening on and also on Apple . If you help other people to find the podcast . Just write a quick , short review . It'll only take you a couple of minutes . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .