How To Lose Belly Fat with Simple Changes - Jaquan Newsome and Chris Janke

[00:00:00] All right, hello everybody. Welcome to Health in the Real World podcast. I am Chris Janke.

[00:00:07] Join today by a special guest first timer today. We have Jaquan Newsom. Jaquan, thanks for joining us today.

[00:00:13] Yes, thank you for having me, Chris. Absolutely. Absolutely. Why don't you, real quick, just give us an introduction as far as who you are, who you work with, what you do.

[00:00:24] Yes, my name is Jaquan Newsom. I'm a Phoenix Arizona. What I do is study kinesiology. So I work with a lot of easily busy men that are like business owners or executives.

[00:00:38] Typically, who are super busy on their job? You know, everybody's only grind but a lot of time they come for the cost and that costs are health. So I help them kind of reverse that.

[00:00:48] And show up as better leaders in a more productive way, more fit body. That's awesome. What are do you find the weight loss that's still like one of the main things people come to you or they obviously want energy they want kind of the whole package right?

[00:01:02] Yeah, they want the whole package but yeah, definitely weight losses like their outcome that they're really looking for at the end of the day, you know, if they get their energy increase and all that, but if they don't lose weight, they're going to be like,

[00:01:15] of course, right, right. Yeah, I know I found that that, you know, if somebody I specialize in helping people get out of back pain so people have been doing a lot of sitting, a lot of like kind of tech people. I mean,

[00:01:27] you know, Bay area. So a lot of people sitting next back pain and, you know, of course they want to get rid of their back pain and they also want to get rid of those 10, 15 pounds that they've got as well.

[00:01:41] How did you get into it originally? Yeah, originally I got into it because I was actually going to be a physical therapist.

[00:01:48] And I was like, man, you know, don't want to go to PT school. Yeah, you know, spend like 70 grand or I just start my own business always was an entrepreneur before I started this had like a colon line. So I decided to go this route because most of my family are overweight obese have high blood pressure.

[00:02:08] I've seen a lot of deaths through like, yeah, preventative things. So once I start taking care of myself and seeing the impact, I was like, I kind of like this. So yeah, definitely have you over the years of doing this? Have you do you have family members who are they open to your advice?

[00:02:25] I've found it's kind of like 50, 50 some of my family members. You know, I've been doing this 20 years and my dad still won't listen.

[00:02:33] Oh yeah, yeah. I think people close this to you. I don't know why it's the hardest for them to listen to you. Well, I don't really give them advice. I just, you know, especially I just live freely and then if they, if they want to live by care sleep through me then.

[00:02:48] You want to ask you questions? You guys know I'm a trainer, right? I mean just ask me. Yeah. Yeah. Did you were you ever overweight out of shape? Did you go through that phase? I know a lot of us.

[00:03:00] I think I maybe have had two of those phases over the years before I finally decided to educate myself. Have you gone through anything like that?

[00:03:09] Yeah, I was never like obese or anything like that. But I work with a lot of people like that. But as I was out of shape definitely a lot of times. I never really got into fitness and working out until college.

[00:03:20] Yeah. So I play sports but we never trained. I don't know anything about working out and like my environment growing up no one worked out.

[00:03:29] I worked out e healthy so that was all until college. I think I got to switch the things up around here. Yeah.

[00:03:37] And you went, did you major in kinesiology or did you? Yeah, kinesiology and psychology.

[00:03:43] Oh, well, that's a good combination for helping people with lifestyle changes too. It's interesting you said you were playing sports but you were not into fitness because that that was kind of my experience.

[00:03:55] And then a couple of the trainers that I hired right after when I started growing my business back in like 2010.

[00:04:04] One of them was a great basketball player and he never he was only like 20 years old. He didn't have six back and he was playing basketball all the time.

[00:04:13] And then we just made I think I had him do like a green drink, you know, like spinach and avocado and lemon and cucumber and and within like three weeks he had a six pack and he's like I've never had a six pack and I run all the time.

[00:04:26] Yeah. I think that's an interesting.

[00:04:29] You know, because I think it's pretty common.

[00:04:31] Yeah, I haven't really thought about that but it's true.

[00:04:34] It's really like it's really fitness is like intentionally, you know, trying to eat healthy and then actually go into the gym and lifting weights.

[00:04:42] You know, just as you play sports doesn't mean you're, you know, the area to fitness you just play a sport for that one hour or two, you know, good point.

[00:04:50] Good point. Yeah. And you went to Arizona State. Right. Yeah. So if you were born and raised, stayed in Arizona.

[00:04:58] Yeah. Yeah. Yeah. Been in Arizona.

[00:05:00] All right. Arizona one is one of those states where most people are not from here like if you ever come to Arizona, everyone's like when I tell people, yeah, I'm from here. They're like, whoa, my God.

[00:05:10] Where are you? Where are you actually from now?

[00:05:12] California, all the Californians moved to Arizona. Yeah.

[00:05:16] Yeah. They're all here. So yeah. Okay. Good. Good. Okay. So we're going to talk a little bit today specifically about how to lose belly fat.

[00:05:27] So I was thinking maybe we could do like two or three really practical strategies that somebody can do. You know, I know you and I are both big fans of the book.

[00:05:39] Atomic habits.

[00:05:41] And for anybody listening who has not read that book, it is phenomenal. Grab the audio book, listen to the car. You know, it's great. It's very easy to get through.

[00:05:50] For me personally to summarize that book, I would say, you know, a couple things stood out one only add one new habit at a time.

[00:05:58] And then two, I really like this that you we already all do all these habits. We just if we want to add a new one, just add the new one to an old one and have them go together. Like there was a story of one guy who every time he took a shower, he cleaned his shower.

[00:06:13] And that and everybody thought that he was just like this meticulous guy, but really he was kind of lazy. And all the end was link the habits right so coming from that perspective.

[00:06:26] What let's just start with like what is the first thing that pops in your mind as far as being like a really important easy strategy that people can do to keep a relatively low body fat percentage.

[00:06:39] Since we're talking about habits, I'm really big on that psychology and the habits of everything as well. Because on one of the questions I get a lot like, oh man, how do I lose this belly fat or all that? This is why I promote habits in like the mindset because even with the best workout plan, the best meal plan, you're not going to sustain that belly fat loss or you know for a long period of time because we're always going to revert back to our habits.

[00:07:04] I think the easiest way is to start becoming aware because we always have we have a bunch of habits that we do every single day. And we're not really aware of that.

[00:07:14] So an easy way to do it is to actually start tracking your habits like I think that's a game that's been a game changer for me.

[00:07:21] And some you can do like today and the four habits that I suggest you track to start off with is your exercise.

[00:07:31] And you can use a bunch of apps. I use an app called habit share, but there's plenty other apps that you can use.

[00:07:36] So start tracking your exercise and that can be anything that could be walking that could be you know your exercise, your water, your food intake in your sleep.

[00:07:47] So start tracking all four of those. Those are like the four key metrics that's going to help you start losing that body fat and reduce it over time.

[00:07:56] And when you track it, you just become more aware of like what you're doing. And you're like, man, maybe I'm not, you know, and I didn't eat good five days in a row.

[00:08:02] You know, I didn't workout two weeks. Maybe I'm, you know, yeah. So it becomes a game after a while.

[00:08:08] Yeah, yeah. Okay. So we got so then exercise food water and sleep nice.

[00:08:13] Let's go through these ones step at a time.

[00:08:16] I know, you know, everybody's different. Everybody's on a different journey, right?

[00:08:20] An easy workout for one person might be very hard for another, but so, you know, because of that we have to say kind of high level.

[00:08:27] But let's start with exercise. What what kind of exercise prescriptions do you give to your clients, your friends, your family, anybody who will listen?

[00:08:37] Like I said, everybody's at different levels. So if you're not doing anything just any type of movement, you know, is good.

[00:08:44] You know, even if it's just walking, you know, it's better than nothing.

[00:08:47] But typically I like them to do some type of form of resistance training, especially as they're getting older.

[00:08:54] You know, you teach back pain and a lot of that comes for sitting down a lot. We're not moving.

[00:08:59] So starting strengthening those muscles. So at least if you could do two days a week of strength training.

[00:09:05] And then the other days just focus on, you know, walking doing easy things.

[00:09:09] But I'd like to build a mom to at least three days of resistance training and then two days of some form of cardio.

[00:09:17] But the cardio, I like to make it as play and not like pain.

[00:09:22] A lot of people don't keep up with exercise because it's like, it seems like a train.

[00:09:26] Yeah. So try to think what can I do this fun? Like do I like to play pickleball?

[00:09:31] Yeah. Yeah.

[00:09:32] Yeah.

[00:09:33] I think my kids to the park.

[00:09:34] So you're actually moving and doing exercise but then seem like.

[00:09:38] Yeah.

[00:09:39] You ever read that book?

[00:09:40] Never eat alone.

[00:09:42] I feel like I have a long time ago.

[00:09:44] I think maybe I don't know.

[00:09:46] Yeah, so it's basically this guy he's like a, he's like a serial marketer and let this is like one of his habits right.

[00:09:52] He's always networking and marketing.

[00:09:55] And even those words networking, you know, it's, it sounds kind of stale right.

[00:10:00] Like I guess you and I are technically networking right now.

[00:10:02] I like, I like social media that you can have a human interaction with, right?

[00:10:07] As opposed to like you're just sending messages here and there.

[00:10:10] You know, it's like passing notes in class.

[00:10:12] So what this guy talks about and it's a great title never eat alone.

[00:10:16] You know, you're going to eat anyway.

[00:10:18] You're going to exercise anyway or you want to, right?

[00:10:21] We all want to.

[00:10:22] So he'll fly, you know, if he's going to go fly into town.

[00:10:25] Let's say he's visiting Phoenix right.

[00:10:27] He'll contact you.

[00:10:28] He'll contact all of his other contacts in Phoenix or the greater Arizona area.

[00:10:34] And he'll try to, he'll try to figure out where he can fit people in his schedule.

[00:10:38] So he's like, he's a fan of Barry's bootcamp.

[00:10:41] So he'll get his friend guest pass for the day for Barry's bootcamp and they'll go work out together.

[00:10:47] And then you know, then he'll go to lunch with another friend.

[00:10:50] And then it just, it occurred to me when he was doing that.

[00:10:54] I'm like, that is the best way to get people to stick to it because what do people say?

[00:10:59] Especially about cardio is boring.

[00:11:02] Yes.

[00:11:03] Oh, boring.

[00:11:05] And it really is like you can listen to audio book.

[00:11:08] There's so many different things you can do while you are doing cardio that I think whatever you compare it with, right?

[00:11:14] It's good.

[00:11:15] Yeah, kind of goes back to that almost like habit stacking like you're saying, you know, where can you do while I'm doing it?

[00:11:22] I had it.

[00:11:23] Exactly.

[00:11:24] He has a walking the treadmill.

[00:11:27] Peloton that he's like, yeah, yesterday I did an hour on the treadmill, but I was watching someone his shows on star.

[00:11:35] Yeah, so I was like, oh, yeah.

[00:11:37] With all the streaming services we have right, we could just be on our phone like watching a movie, right?

[00:11:42] We could watch a movie every day.

[00:11:44] So okay, so exercise we got our main four that you talked about.

[00:11:47] We have exercise food, water and sleep.

[00:11:50] So your exercise like kind of simple high level protocol three resistance days per week.

[00:11:55] Then you got your two cardio per week at least two days of rest and relaxation and whatever you want to do, right?

[00:12:02] Yeah, for sure.

[00:12:04] And people overlook the rest in relaxation.

[00:12:06] I think that's why a lot of people get burned out when it comes to belly fat.

[00:12:10] They want it so bad.

[00:12:11] So they're like, oh, every day I got to do something.

[00:12:13] Some try hard.

[00:12:14] Let's go, you know, 75 hardest crazy.

[00:12:17] But you know, it's rest days are crucial.

[00:12:21] It's so funny as a trainer over the years, I think the number one thing that I've had to do is is.

[00:12:26] Convince people that they need to slow down because I mean, I used to work at Orange Theory Fitness and.

[00:12:33] I don't know if you have much experience with them but there it's all about it's all about zone training heart rate zones, right?

[00:12:39] So, you know, ideally want to spend a certain amount of time in certain zones.

[00:12:44] And this is all backed by research that you only need 12 to 20 minutes three times per week at like 83% or higher only 12 minutes.

[00:12:54] And so I was trying to convince one of these new clients that came in of it.

[00:12:59] I'm like, you're going too hard.

[00:13:01] You got to slow down because he was in this zone for like 42 minutes 45 minute.

[00:13:06] And he got it slow down and he was coming every single day.

[00:13:09] I know I got a wedding coming up in three months.

[00:13:13] They're going to be limping down the aisle but that's okay.

[00:13:16] And then when a wedding is over, you know, he's going to be so burnt out.

[00:13:20] He's like, yeah, you know, are you reaching mountain top?

[00:13:23] I don't want to look at another weight for a year.

[00:13:26] I want to look at it.

[00:13:27] And then when it comes back a year later, he's, you know, probably even worse off.

[00:13:32] Yeah.

[00:13:33] So definitely sustainable over time.

[00:13:35] So, okay.

[00:13:36] So we got our exercise protocol water seems pretty easy right?

[00:13:41] How would you, how would you recommend somebody track water?

[00:13:46] Well, I track it on the app. You know, I'm just pressing the button of course but.

[00:13:51] I try to get at least half of their body weight and ounces.

[00:13:54] The easiest way to do it is if you have some type of water bottle,

[00:13:57] I use a hydroflash.

[00:13:59] Yeah.

[00:14:01] I would say for the average person, you can just, if you drink three of those a day,

[00:14:05] you should be pretty fine on your water intake.

[00:14:08] You'd be about like 32 ounces.

[00:14:11] And how I break it down throughout the day is like if you're working out first thing in the morning,

[00:14:16] my rule is like before I, well, before I leave the gym,

[00:14:20] I got to finish like a whole bottle of water.

[00:14:22] So I have an hour to work out, finished the water and then I fill it up,

[00:14:26] you know, when I leave the gym.

[00:14:28] Then it's about 7 a.m., you know, so I have all day to drink two more bottles of water.

[00:14:34] So that's a lot easier if you break it down like that.

[00:14:36] So by 11 a.m., I'm pretty much done with two and I got 12 hours of drink one more.

[00:14:41] That's that's a great way to do it.

[00:14:43] And I like what you do here and I want to accentuate this because I think people think tracking like,

[00:14:49] oh man, I have to go to the app or I have to write it on paper.

[00:14:53] But you are technically actually tracking, right?

[00:14:56] When you say, oh my goal is to consume three of these hydroflask.

[00:14:59] That's sort of a way of tracking.

[00:15:01] So I think that's very valuable.

[00:15:04] I like that.

[00:15:05] So you've just set yourself up for success, right?

[00:15:07] You already drank one by 7 a.m., you work out early.

[00:15:10] So your workouts over at seven?

[00:15:12] Yeah, typically six.

[00:15:13] Yeah, workout about five a.m.

[00:15:15] Sometimes five a.m.

[00:15:16] Yeah, go ahead.

[00:15:17] Okay.

[00:15:18] Okay.

[00:15:19] Okay, so you got so you set yourself up for victory though.

[00:15:21] You leave the gym.

[00:15:22] You're already one third done with your water consumption for the day.

[00:15:26] You're probably done with the other one by noon and then easy finish another in the next, you know, a couple hours.

[00:15:33] Yeah, for sure.

[00:15:34] That's all about I think it's all about systems.

[00:15:39] You know what I mean?

[00:15:40] When it comes to losing belly fat and stuff like that.

[00:15:43] A lot of people set goals and they're like, they're so focused on the actual goal.

[00:15:48] Yeah, but you set up habits and systems.

[00:15:50] The goal is automatically going to happen.

[00:15:52] So I just kind of set up systems in my head and you know, you don't really have to think about the goal.

[00:15:57] You're automatically going to get it right.

[00:15:59] And then you're just checking like every day.

[00:16:01] You're kind of just checking the box.

[00:16:02] You're like, all right.

[00:16:03] I got my water.

[00:16:04] Today was a cardio day.

[00:16:06] Got that.

[00:16:07] You know, I slept.

[00:16:08] I slept enough, which is the segue for next.

[00:16:13] Oh no, actually let's go to food first.

[00:16:14] Let's let's talk about food.

[00:16:16] Okay, so there's a lot of debate.

[00:16:19] All right, we got we got keto.

[00:16:22] We got paleo.

[00:16:23] We got high carb low carb high fat low fat high protein.

[00:16:27] You know the whole thing what is your what is your food philosophy?

[00:16:32] Yes, it is my food philosophy.

[00:16:34] I know a lot of coaches and trainers.

[00:16:37] I've been going for 10 years.

[00:16:39] Honestly, only one person who's like super clean.

[00:16:42] He doesn't do anything like anything bad.

[00:16:44] But the best what I would say the best meal plan.

[00:16:47] You probably heard this before is the one that you can keep up long term.

[00:16:51] So it's really keto, intermittent fasting, paleo, all that.

[00:16:55] Everything is great.

[00:16:56] Really.

[00:16:57] What can you actually keep up and sustain?

[00:16:58] So it's so many trends out here now.

[00:17:00] And people want to just hop on a bandwagon.

[00:17:02] But you got to really think about your preferences.

[00:17:04] Like me.

[00:17:05] I'm a pretty simple eater.

[00:17:06] So if I can keep things simple and clean, I can keep that up for a long time.

[00:17:09] But yeah, that's kind of how I think about it.

[00:17:12] Yeah, I like that.

[00:17:13] I think too it's you know, I did mention keto.

[00:17:16] This is not necessarily a show just about keto, but you know,

[00:17:20] keto was meant to be a short term thing.

[00:17:22] So I think one thing that's really important to.

[00:17:25] I agree, I would say what you just said about whatever you can keep up long term.

[00:17:30] And then if you want to try things for a little short periods.

[00:17:33] That and you can see how your body responds.

[00:17:36] Yeah.

[00:17:37] Yeah, I'm open to experimenting, you know, on different things, you know.

[00:17:41] But a lot of times when it comes to.

[00:17:46] We're talking about losing belly fat.

[00:17:48] So I'm trying to stay on that subject people are like, I mean, I heard about keto or heard about this.

[00:17:52] Yeah, exactly.

[00:17:53] Now I want to do this, you know, but a lot of times they wreck their metabolism because they're.

[00:17:59] Super, you know, under eating on their calories that are trying to go, you know, super hard and just unsustainable.

[00:18:05] So you might get quick, but.

[00:18:08] That's a good point.

[00:18:11] You do.

[00:18:13] Yeah.

[00:18:14] Okay, let's see if the chapter.

[00:18:16] Yeah, there we go.

[00:18:17] All right.

[00:18:18] Yeah, agree.

[00:18:19] Yeah, I think there is so much value in seeing the long term.

[00:18:24] Perspective and just making these baby habit changes over time and then.

[00:18:30] You know, making one change, adding one habit and then checking in, you know, seeing how that works for the next month even.

[00:18:37] And then coming back to that.

[00:18:39] Okay, do I need to tweak it?

[00:18:40] Do I need to change direction?

[00:18:42] Okay, so food.

[00:18:43] All right, let me recap real quick.

[00:18:44] So we got exercise.

[00:18:45] We got the basic three.

[00:18:47] Three resistance training per week.

[00:18:50] Maybe that's weights.

[00:18:51] Maybe it's body weight.

[00:18:52] Maybe you go in the swimming pool, right?

[00:18:54] Any of those.

[00:18:55] Right.

[00:18:56] Two days of cardio.

[00:18:59] We got water half your body weight in ounces per day.

[00:19:03] A good way to track is just like have a water bottle.

[00:19:06] Give yourself some sort of daily goal.

[00:19:09] Like I have to consume three of these bottles a day.

[00:19:12] Yeah, and then next step was food for food.

[00:19:15] I love that the best diet plan is the one that you can stick to long term.

[00:19:21] And then let's talk sleep.

[00:19:23] Sleep is obviously we need to recover.

[00:19:26] Yeah, it's a big one.

[00:19:27] It's a big one actually a lot of people overlooking.

[00:19:30] I actually had several clients who've been doing well in their food and their workouts.

[00:19:36] But I have a client I'm thinking of now like she goes so hard, you know,

[00:19:42] on the exercise and the you know, but she goes she works 12 to 15 hours a day.

[00:19:48] She works out on top of that, you know, and she's trying to eat healthy.

[00:19:51] But I'm like, you know, the problem is you have to slow down.

[00:19:54] If you're not sleeping, you're not giving your body recovery.

[00:19:57] You're never going to lose the belly fat that you want to actually lose because you're not,

[00:20:01] you're not resting enough.

[00:20:02] Yeah, your cortisol levels are going through the roof.

[00:20:05] Yeah.

[00:20:06] So I just need to tell people when you're tracking sleep and you think about your habits,

[00:20:10] you list his podcast, think can I get six to eight hours of sleep?

[00:20:14] And then if I did a good, then give yourself like a green check mark on your habits,

[00:20:18] you know, with anything less than five or six hours, then you're kind of in red zone.

[00:20:23] Yeah.

[00:20:24] Which if you think about it, I mean, six hours is really,

[00:20:27] you can go to bed late and wake up early and still get six hours.

[00:20:30] You know, you could go to bed at 11 and still wake up for your five-and-workout.

[00:20:35] And that's still six hours.

[00:20:36] So, you know, anyone listening to this thinks that six hours is hard to get.

[00:20:42] Just think about it in those terms like you could be a night owl and an early bird

[00:20:45] and still get six hours, right?

[00:20:47] Yeah, that is true.

[00:20:49] Yeah.

[00:20:50] Yeah, I've, you know, that I think the key all comes down to a lot of time management

[00:20:55] and planning like those two things are like really key.

[00:21:00] So for you, okay, so we got kind of our protocol.

[00:21:05] I like that.

[00:21:06] That's like a real tight, you know, four main categories.

[00:21:08] We detailed exercise water sleep or excess water food and sleep.

[00:21:14] What do you do personally when you fall off the wagon?

[00:21:19] And then, and then is your advice different for clients who fall off the wagon?

[00:21:23] Or is it pretty much the same?

[00:21:25] You know, I think the biggest.

[00:21:28] Honestly, I don't fall off the wagon too much because I try.

[00:21:30] I'm seeing what I'm doing.

[00:21:31] You're a tracker.

[00:21:32] Yeah.

[00:21:33] Yeah, because I'm tracking.

[00:21:34] But when I do, a lot of times maybe if I'm traveling or if I'm doing something I'll fall off,

[00:21:37] I don't beat myself up because we know we kind of treat it.

[00:21:41] We can treat our lives like as a athlete.

[00:21:43] You know, we have in season out of season.

[00:21:46] So sometimes you know, like if you have a busy season or your kids got a lot going on or you know,

[00:21:50] you're traveling.

[00:21:51] You might not be able to hit it at heart.

[00:21:54] Just give yourself that grace because what happens with a lot of times is people beat themselves up

[00:21:59] because they fell off for a week or two.

[00:22:01] And then you're like, oh man, I already messed up in that two weeks or that week,

[00:22:05] you know, goes into a month or two so it goes even deeper into the whole.

[00:22:09] So I think the biggest thing when I fall off, I'm like, you know,

[00:22:12] I didn't work out for a week or so or I didn't do good this weekend.

[00:22:16] I'm just going to get right back on, you know, so it's just about getting right back on the train instead of letting it linger.

[00:22:23] Yeah, I like that's a good concept where you're taking into account kind of what an athlete would think.

[00:22:29] You know, the super bowls a few weeks ago up, you know,

[00:22:32] the Niners were in the Super Bowl this year.

[00:22:34] So I was all in it and I watched how they do it and their focus, focus, focus.

[00:22:37] And then I guarantee you next couple weeks, they're not doing anything.

[00:22:41] You know, they're eating, they're eating a lot.

[00:22:44] They're not exercising as much and that I think that's really good advice and that takes the mental,

[00:22:50] like the judgment off of it right?

[00:22:52] It takes the judgment off.

[00:22:54] And what I've noticed and I've done probably 400 podcasts.

[00:22:59] The people who judge themselves are the ones who are not healthy and fit and all the trainers,

[00:23:06] all the fitness experts, all the ones who you look at them and go,

[00:23:09] man, you are lean your, you're.

[00:23:12] Look, all those people say, I don't worry about it.

[00:23:15] I just get right back, you know, it's no big deal.

[00:23:17] So, all right.

[00:23:19] I mean, that's, I would say that's good evidence right there to just kind of let it go.

[00:23:26] Right.

[00:23:27] Yeah, for sure.

[00:23:28] And even taking it goes back to those rest days too, you know,

[00:23:30] I know I'm like, all right, for sure I'm going to work out money through Friday.

[00:23:34] Sure.

[00:23:35] And then weekend, I can, I know I can relax.

[00:23:37] You know, man, I'm a man, you know, I might have a better time on weekends.

[00:23:42] So, like, I give myself grace to kind of fall off on the weekends.

[00:23:47] Like I might write you, but you plan it.

[00:23:49] You're like, you're like Dwayne Johnson during the week and your Homer Simpson on the weekend.

[00:23:53] So, yeah, but it's planned.

[00:23:55] Yeah.

[00:23:56] Yeah.

[00:23:57] That's planned for sure.

[00:23:59] Nice.

[00:24:00] Okay.

[00:24:01] Juana, I want to give you a chance to talk about your fit nominal beef, fit nominal.

[00:24:05] I like that play on words.

[00:24:07] So it's fit and phenomenal, fit nominal.

[00:24:10] Tell us about tell us about your program.

[00:24:13] How people can find it.

[00:24:14] How people can get in touch with you if they have any questions going forward.

[00:24:18] Yes, for sure.

[00:24:19] So my program or go both many women but I have them core specifically for men who are,

[00:24:25] you know, busy executives there after, you know, 30 years old and they're probably sitting down all our for their job.

[00:24:33] And they kind of gain that weight.

[00:24:34] So we have a step by step blueprint to help you get there.

[00:24:37] You can find me and information post a lot on YouTube as well.

[00:24:42] But you can find me on LinkedIn at your core news some.

[00:24:45] So just looking me up on there.

[00:24:47] And then you can book a free fitness audit.

[00:24:49] We can kind of go through most the best option for you.

[00:24:53] And I'm trying to see if did I miss anything.

[00:24:55] That's where you can find me at.

[00:24:56] That's where I post that.

[00:24:58] And yeah, that's what I'm all about.

[00:24:59] I came up with the name beef and nominal because like I said,

[00:25:03] I grew up in an environment where most people in my family are overweight obese.

[00:25:08] The mindset wasn't right.

[00:25:09] And I wanted something different for myself.

[00:25:11] And I wanted it.

[00:25:12] It was a speaker.

[00:25:13] He was always say like beef and nominal or be forgotten.

[00:25:16] I kind of made a twist out of the words like I was like, I want a beef and nominal.

[00:25:20] Because I think everything is related.

[00:25:22] So we start taking care of your health and wellness.

[00:25:25] It affects your lifestyle, fix your your finances, everything.

[00:25:29] So you can't just be great, you know, as a dad or you can't be great in the business person,

[00:25:35] but not taking care of your body and vice versa.

[00:25:37] So yeah, I'm 100%.

[00:25:39] Yeah, so I say beef and nominal just helping people discovering their best self through fitness and health.

[00:25:45] Yeah, yeah, I like that.

[00:25:46] And just on LinkedIn, I'm on your LinkedIn page just to give people an idea of what type of things you post on.

[00:25:51] Your last post was a video on the five best standing app exercises for anyone who's overweight.

[00:25:59] I like that.

[00:26:00] Quick check in on how people's new years resolutions going.

[00:26:04] You talked about atomic habits, one of the best books you've ever read.

[00:26:08] Not only implement in your daily life, but with clients as well.

[00:26:12] Let's see.

[00:26:13] Just give you one more.

[00:26:15] Oh man.

[00:26:18] And then, uh, and then you're posted with the Mars.

[00:26:22] Automar.

[00:26:23] Oh, we got to talk about this.

[00:26:24] How did you need a Mars.

[00:26:25] Automar?

[00:26:26] Uh, well, my wife she does marketing like an agency.

[00:26:31] And I guess she was connected with some guys who do like Forbes.

[00:26:36] Yeah, 30 over 30 or something like that.

[00:26:38] They are doing these events for the Mars out of our different cities.

[00:26:41] And then they started with Phoenix.

[00:26:43] We got to invite it to a private event.

[00:26:45] It was pretty cool.

[00:26:46] Suns are my team.

[00:26:47] So, uh, yeah, lifetime.

[00:26:49] Phoenix resident.

[00:26:50] So he, man, he's an amazing basketball player.

[00:26:54] Yeah, that's awesome.

[00:26:57] Cool.

[00:26:58] So, yeah, I encourage everyone listening.

[00:27:00] Check out Jacquans information.

[00:27:02] YouTube.

[00:27:03] Like you said, you post a lot linked in.

[00:27:05] That's where you and I connected.

[00:27:06] And yeah, thank you so much for the conversation.

[00:27:09] Appreciate it.

[00:27:10] And any last words of motivation you want to give everybody before we set off.

[00:27:15] Um, no, I can only you on my LinkedIn if you look at it says how you do anything is how you do everything.

[00:27:22] So if you listen to this podcast, I'm sure Chris gave me some great information and just think to yourself like how I do anything is how I do everything.

[00:27:30] I don't care if it's sweeping the floor working out.

[00:27:33] Just try to operate in excellence.

[00:27:35] And even when no one's looking and start taking care of yourself this year because until clients.

[00:27:40] Um, really doesn't take as long as you think if you lock in and you know, start tracking these habits within months, you'll see a way different body.

[00:27:48] So you can do it and I appreciate you having me.

[00:27:51] Yeah, absolutely.

[00:27:52] All right.

[00:27:53] Thank you everyone for joining us today health in the real world.

[00:27:55] I'm Chris Janky joined today by Jacquan Newsom.

[00:27:58] Thank you so much.

[00:27:59] And we'll see you guys again next week.