Welcome to the Wits& Weights podcast for busy professionals who want to get strong and healthy with strength training and sustainable diet. I'm your host, Philip pape, and in each episode will examine strategies to help you achieve physical self mastery through a healthy skepticism of the fitness industry, and a commitment to consistent lifting and nutrition. Welcome to Episode 22 of Wits & Weights. Before we get started, as always, if you enjoy the show, if you find it valuable. If you find it educational, entertaining, maybe it's given you some clarity, some aha moments, just consider submitting a five star review on for the podcast on Apple. And anywhere else you listen to it, make sure others can find the show and benefit from the content as you have. Also, if you know someone who could benefit from some of the nutritional and training strategies we share to help them accomplish their goals. Tell them about the podcast, you can just take a screenshot of the episode, tag me at Wits & Weights and post it to your story. Now this episode today is all about achieving lasting results. Finding that place where you no longer have to yo yo diet, jump from one program to another or feel like the only way to success is something like severe calorie restriction, or excessive cardio or short term 21 or 30 Day transformations. If what you've tried before, just has not worked. Maybe it's time to engage the help of another person, someone who can hold you accountable, give you some extrinsic motivation to help you build momentum and develop new sustainable habits. So you can finally achieve weight loss, muscle building and the body composition goals that you desire. And more importantly maintain them for the long term. So yes, I am talking about working with a coach, especially one who understands nutrition because nutrition will drive your weight loss. But nutrition plus resistance training plus a correct approach will drive muscle gain, muscle preservation, fat loss, and transformation in body composition that you can sustain, maintain and tweak and manipulate through the rest of your life without all of these crazy short term fixes. So today, we're going to make the distinction between effective and not so effective coaching, and why you might or might not actually need a coach for your particular situation. So first, let's put on the table all those things that a good coach does not do. If you're looking for a coach or coaching program right now, these are the telltale signs to run the other way. All right. So the first sign of a red flag for a coaching program is someone who is a macro planner. Basically, they give you calories macros, and say go for it, I wish you well. And I'll check in every week or I'll check in every month and I'll give you new macros and you're good to go. Now you can get this online from a template, you can get them for free, you can calculate themselves, calculate it yourselves. But macros are maybe 0.1% of what a good coach spends their time on with you. It's a an important piece. But it's a tiny piece. When it comes to my own clients, for example, I have most of them using macro factor, which is a food logging app. It's my favorite app, I use it myself. And that crunches a lot of the numbers in terms of your macros and calories and calculate your expenditure so that neither they nor I have to spend too much time on something a robot can do and something algorithm can do. What's more important is what is the target weight, what is our rate of weight loss or weight gain? Right? Those are the things we have to figure out to then plug into the app to get the macros. And then it's all the other 99% of things like accountability, consistency, special situations, and and the non food related items surrounding nutrition, including lifestyle changes. So if all you're getting is macros, then run the other way. The second thing that a nutrition coach is not is a meal planner. And this might surprise some of you but there's a distinction between nutritionists and dietitians versus nutrition coaches, which is what I am I'm a nutrition coach. There There are practical differences and there are also in some cases, legal or certification differences. Now a dietitian or nutritionist can prescribe you what to eat on Nutrition coach will suggest structures for meals and maybe give you sample meal plans. But more importantly, they're gonna help you decide what foods from all the variety that's out there can be put together in a way that fits your lifestyle that fits your goals, and at meats, your macros, and all the other things we're trying to satisfy. But without just saying, Here, eat this. And to me, that's a much more sustainable approach. One where you learn to fish rather than being given a fish. In this case, literally, since we're talking food. So a good nutrition coach is not simply a meal planner. The next thing you want to watch out for is a coach who they might seem like an expert, but they're always telling you to do something, because they're an expert, because they say so, you know, kinda like when you were a kid, and your parents said, Do this, because I say so. And he said, Well, why? And stop asking too many questions. Well, you don't want a coach like that, right? You want a coach who will explain why they're there telling you what to do. And more importantly, a good coach doesn't tell you what to do a good coach doesn't even try to convince you. A good coach says, Here are the options. And here's the science behind why these things might work for your situation. Now, what would you like to do? And and in some cases, and I do this with certain clients, who are, you know, a lot more educated in the space, I'll say, Well, what do you think you should do? And sort of let them grind through the mental gears and see if they can come up with an idea that might work because that results in a much more buy in accountability, consistency. So avoid the do it because I say so type coach, the next thing to watch out for is an extreme calorie restriction plan. If you just start with a coach, and in week one, all right, we're doing a 1200 calorie diet, we're going to lose a ton of weight. And we're going to have our before and after photo 21 days later, fat loss transformation posted on Instagram Client Testimonial, more business. Go out there and good luck. So you've seen them, they're all over the internet, the transformation type coaches, and usually they involve getting you right into a significant caloric deficit. And this is so damaging to so many people, because you don't know where the person is coming from in terms of their relationship with food, their dieting, history, and most most importantly, where their metabolism is today. Are they at a at a balanced state of homeostasis of their daily expenditure? And do they have all the other things in place that you need from a healthy balanced standpoint before you then stress the body with a caloric restriction or a caloric deficit? Which, hey, that is what is required to lose weight and lose fat. But at least for my clients, we first have to understand, are we getting enough protein? Are we getting enough steps? Are we strength training? Are we getting enough sleep getting enough water are the other stressors in our life that we can mitigate, reduce to an extent that supports a fat loss plan, all of these things have to be in place, so that you can then go into fat loss from a higher number of calories, a more balanced hormonal state, you know, the minimum stressors on your body as possible, because fat loss itself will be a stressor, and then we can manage it conservatively, over a reasonable length of time, and get you the results you're looking for. That can be sustained. Okay, the next thing to avoid is similar to that. And that is a coach that markets themselves purely on these short term transformations or challenges. Now I'm not I'm not against challenges, if they kind of motivate a group of people to do something over a certain period like a step challenge, but where the challenge is not individualized, and causes you to make decisions that are harmful to your health. That's where I have the problem. So watch out for those. Then there's the set it and forget it type of coach, the coach who says here's, here's your master grand plan, Here's your water, your steps, your nutrition, etc. Here's your training program. Now go forth and conquer. I've done my job. Good luck, right? A good coach should be there with you as a guide every step of the way, constantly making adjustments, so you can then hit your results, and then maintain them. And then finally, watch out for a coach who lives on templates. You know, the coach who has programs on their website and then when you sign up, they basically funnel you to premade downloadable templates, whether it's meal plans or training programs. No, I'm not against a coach having templates in their arsenal that can be pulled out for individualized As circumstances so like if you have a certain goal for training, and a coach has developed 20 different programs, well, they might select from one of those programs as a baseline for your training, that's different, that's an individualized approach still, and a coach just happens to be intelligent about running their business and efficient, and you want somebody who's on top of it like that, who has the experience, and has put that into writing, to help their clients. And we'll watch out for someone who thrives only on templates. Alright, so through that discussion, you probably have an idea of some of the things that a good coach does, let's get into how working with a good nutrition coach can help you. So you can decide whether coaching is something you need to achieve long term sustainable results. Now, this is in no particular order. It's more of a list that I put together based on what my clients have shared with me about their experiences. The first way that good coach can help you is when what you've tried before on your own has not worked. You've tried keto, or the carnivore diet, you've tried a bodybuilding program, you've tried cardio, you've tried steps, whatever you've tried, and it just hasn't worked either. Either it worked in the short term, and then you couldn't keep it up, because you're restricting a whole macronutrient like carbs, or the training was having you go to the gym seven days a week for 90 minutes doing bodybuilding programs, and you're just burned out, right, whatever you've tried hasn't worked. And what you're looking for, is to get lasting results, not just short term results, you want a system that you can apply, let's say a set of principles that you can apply, anytime, in any given situation for the rest of your life. And, at least that's my approach. I mean, when I work with clients, I want them at the end of our six months working together to basically be able to coach other people at that point if they wanted to, to have the amount of knowledge education, practical experience, to hold themselves and others accountable, if that's what they want, they can obviously continue working with with a coach if that's optimal for them. But I want them to feel that the results they got are just the beginning of a lifetime of applying those same habits and practices that are now in place that you don't even have to think about, and you'll be able to get results. So that's that's one of the biggest reasons to get a coach, you've been floundering for years, maybe going through yo yo diets, whatever it is. Maybe it's just you know, family has caught up with you work stress life, and like kind of lost, wondering what to do, a coach can just get you zoned in really quickly. And then within you know, a few short weeks to a few short months, depending on you know how many behaviors we need to work on, really get you accelerated to a point where you can take those forward for the rest of your life. Now, the next thing about a good coach is and we alluded to this in the beginning, individualized recommendations. I mean, that is that is huge, right? The reason you're going to a coach is the opposite of why you would just go by a program, a program is pre made, and is intended for you to hold yourself accountable. But also to somehow apply it to your situation. A coach is a human being who talks to you, who listens, who understands what you want, what you like, what you're able to do, what your environment is, who's supporting you, what your gym equipment looks like, what kind of food you do, or do not like what perhaps even some some medical conditions you have, but medical disclaimer, we are not doctors and do not give medical advice. But we do want to work around issues you have safely and productively. So a good coach is a human being who can provide individualized recommendations and adjustments and not just macros or a template. The next thing is consistency. Right? And you've probably heard it said that don't let perfection be the enemy of the good. That is if you try to do things perfectly, and then slightly missed that perfection for a day. Like let's say you're over on your macros by 50 calories. You say Ah, what the hell, I'm over by 50 Now, let me just go over by 500 and just you know, enjoy myself. And then the next day you wake up you say Well, yesterday was shot so the whole week is shot versus consistency, which is I'm going to do my best every day. And I'm going to get close. I may not be on target in fact with my clients I'm always trying to remind them that, you know, even though we have a macro target, I'm not looking for them to hit that right on point with zero delta, right? We're trying to get in the ballpark, in fact, within within 20% is fine. Because, you know, experience shows that just doing the tracking every day, or just doing the training program, you know, your three days a week, and showing up is 90% of the equation 95%. And that's consistency. Now, if you're trying to hold yourself accountable, this is where it's very challenging life throws curveballs at you all the time. And a coach is this person on your shoulder that can tap you every day and say, Hey, did you do what we talked about? You know, we talked about this plan, and you're not going to get results unless you do this. So I really need you to commit and do it. And if you don't find you didn't do it. Okay, what about today, it's a new day, it's a reset, are we going to do today. And then if if you have a string of these challenges, the coach is going to do their check in with you or they're live call. This is what I do with my clients and say, Hey, let's let's talk about this. What is in our way from being consistent, right, let's address that. Let's not talk about blame, or you know, your bad person or anything like that, let's understand how we can change the process the system, the environment, to make it easier for you to be consistent. So we don't have any excuses. And it's not all on us and our willpower and discipline. So that's consistency, which then leads to the next thing, accountability. Accountability is the idea of knowing that there's someone you have to report to or look up to, or you don't even you don't want to disappoint. And I hate to put it that way, right. But a lot of my clients have have used those words that, hey, if it wasn't for having a coach, knowing that a coach is looking for me to achieve something, I might not do it on my own. I might not, maybe I would maybe I wouldn't. And this is where it comes down to the guidance from a coach the consistency every day to the point where you develop internal habits, meaning the coaches and external force, right, the coach is providing external accountability. But the idea is that with enough external accountability, and repetition, and consistency, it gets converted into internal habits, not not internal accountability, per se, because again, that accountability implies that you're actively thinking about doing something to please yourself or others. No, it's more like this is just what I do. And to not do, it would take effort. And that's where we want to get. Okay, so along with that accountability comes the guidance of the coach. And a good coach will recognize when you're maybe struggling in a particular area, like I have clients who every single one of them has a different thing that they struggle with, even if they're on point with macros, and training and water and steps and everything. There's always something where I can nudge them in a slightly different direction. Okay, so the next thing about a working with a coach, why you may or may not want to work with a coach is the commitment, right? And I think this is tied in with accountability and consistency. But if you're accountable to someone who gets you to be consistent, you then build momentum and commitment toward these sustainable lifelong habits. All right, the next thing is an interesting one. And that has to do with food specifically. I've seen with clients who work with a coach myself included a improved relationship with food. I think a lot of people in in the western world particularly with the food environment, the what they call the obesogenic environment of hyper palatable processed foods, junk food, fast food, you know, even what seems like quote unquote healthy food but but it's made with a lot of fat and sugar or something because it's it's in a restaurant where they're trying to appeal to your taste. We put food into these buckets. We use labels, we talk about foods as good foods, bad foods, I mean, even the word junk food has that has that implication. We talk about clean, right versus dirty foods. And when you work with a coach, a good coach, something not someone who's just giving you a macro plan or prescription but who helps you understand the variety of amazing choices out there in the world. Everything from the whole foods to the processed foods, because yes, you can enjoy some processed foods in your diet. You can enjoy alcohol, you can enjoy candy. I mean, honestly, if there's something that you absolutely just love, and enjoy ice cream, you know, ice cream is my advice. It can fit into your diet in a small in small, reasonable amounts. And we talk a lot about restriction versus restraint, right? restriction is, no, no, no, I can't eat this, I can't have this macronutrient I can't eat this food, this foods, this thing is bad. And restraint is saying, I can choose from this whole cornucopia of foods out there. And depending on my goal, I simply learn to choose what serves my goal in the moment, if it's fat loss, if it's muscle gain, and I restrain myself from going crazy, right, I restrain myself from just eating massive quantities of foods because I'm tracking, I'm paying attention to quantities that satisfy me that that helped with my hunger signals that helped me feel good that helped me perform in the gym. It's all these things that footwear, food serves us they serve as fuel. And that relationship with food, we start to improve through coaching, because we allow for the flexibility to eat just about anything, but we learn restraint. We learn, you know, quantities, we learn balance, and things like that, that for the long term then gives us that sigh of relief that you know what I am confident that when I go to this party on Saturday, and when I go to the bar with my friends that I can prepare for this, and I know what I'm doing. And I know that I can have things that are indulgent, and that are part of my life that I enjoy. But I'm gonna have reasonable restraint, I'm going to track or I'm actually or I'm going to learn about, you know what works with my body. So a better relationship with food is a huge thing for some people and I know a lot of people are striving for, for getting past the dieting mentality. Hey, guys, I just wanted to thank you for listening to the podcast. If you find it valuable, you would be doing me a huge favor by sharing it on social media. Just take a screenshot, share to your Instagram story, or Facebook, please tag me so I can personally thank you. And we can talk about what you found helpful, and how I can improve again, and incredible. Thank you for supporting the podcast, and enjoy the rest of the episode. All right, the next reason that you might work with a coach is if you have specific needs. So specific goals like athletes, if you're a CrossFit athlete, or power lifter, or a marathoner, if you have physique goals, it could it doesn't have to be a bodybuilding show, it could simply be you're trying to improve your physique, you want to look better. I mean, there's no shame in that whatsoever. I think just about every human, I can say this safely, wants to feel and look good, just a matter as a matter of, of biology of being a physical human operating in a world that requires you to move and lift things and play with your kids. And, you know, hug your spouse and run in, you know, for an event, etcetera, right? Go swimming, all these things. And then as you get older, be able to get up out of a chair. It makes sense. So and you notice that I'm tying sort of the functional longevity and living with the physique, because a lot of these things are tied together, even if we don't pursue them. At the same time, we don't necessarily pursue aesthetics, at the same time as we pursue performance. They kind of spiral into each other. You might be a super busy working professional. This is a type of client that I often work with is somebody who's an engineer, doctor, lawyer, business owner, executive, who doesn't have a ton of time to figure all this stuff out to experiment. And they just want to understand how to integrate all this into their lifestyle. You might be a busy parent might travel a lot. So all these specific needs a good coach can help work around and help him be successful. All right. The next thing there are benefits about working with a coach is a safe judgment free environment. A coach is your advocate is supporting you, they are completely in your corner. And when you have conversations with them, you get into some personal things, right? You get into, you know, female clients, we might talk about their cycle we might talk about. We might talk about libido, we might talk about that not just female clients with males as well. Relationships, things like that, like things you wouldn't necessarily associate with nutrition, but they have to do with people goals they have to do with things that you experienced throughout the month hunger and perform changes in performance and the way you look and feel. And I'm not in a position to want to make you feel bad about any of that stuff. Whereas someone else, even a good friend, definitely people in your family may have I don't say ulterior motives, but you know, they're not coming to it from the same lens, they may have their own opinions and are strong and wording those opinions to you. Alright, so having a coach can get you an environment that you can just let go. Be honest, fully transparent. Reveal All your all the issues you have, and then try to come up with solutions to address those. All right, a good coach, another thing a good coach can do is help you cut through the noise and focus on the biggest thing first, you know, this is a form of triage or prioritization, with all the things that we have to think about for fitness and nutrition, and there are a lot of things, sleep, stress, hunger, training, you know, what you eat, when you eat, how much you eat, protein. All those things, a coach can say, You know what, let's, let's not worry about all of that stuff. Let's focus on this one thing this week. If you're not getting enough protein, we're not going to go ahead and pile on a new training program, a fat loss phase and all these other things until we get enough protein. So let's focus on protein. And, and it might be even more fundamental than that, maybe you just don't know how or what foods have a lot of protein. And so we work on educating you on you know, we go to the grocery store, let's break it up. Right, we have dairy, we have meat, we have eggs, and then we have some some process forms of protein as well. Let's structure that into your day and figure out what tomorrow looks like. Figure out what the some people call macro Tetris, how it all comes together, don't even worry about the calories, carbs, fat, let's just focus on protein. And if we can get you a good solid week, where you're say 100 grams protein a day, and your goal is 150. But you're at 100. And then next week, you average 125 Every day, and then you're at 150. For a few weeks all now we've dialed in that habit, and we can move to the next thing. So a good coach can help with that. And by the way, all these things that I'm telling you about sounds like a big sales pitch for a coach. But they're also things that you might consider in your own life. Like, if you feel overwhelmed, can you step back and prioritize the list of things you're trying to get done for your nutrition. And just pick the one that you can start with today in tweaking and moving toward the right direction, right before you go to the next thing. So it's, it's a very time tested habit building approach. Alright, the next reason you would want to work with a coach and when a coach can be helpful is expertise. A good coach is a subject matter expert, you know, you you are the expert in yourself, right. So don't let a coach think that they know you more than you. But a good coach will know a lot about nutrition, you know, good nutrition coach, and they're always learning, right? So look for a coach who has a passion for learning about these things, they will not have all the answers, that is a fact. Right. But the more they work with clients, the more they learn, and if they're immersed in educating themselves and helping you understand and learning to explain and coach you on things, then the more valuable they'll be to you over time. So ask questions of your coach, you know, test them a bit on certain areas, no matter how nuanced they are, and see how they respond, see if you know they are the type who acts like they know it all. But don't really have a grasp of it. And and won't say I don't know, versus someone who will say I don't know, and also seems to have a good grasp of, you know, basic and advanced nutrition concepts. All right. So another benefit of a coach that maybe isn't thought of as much is that you as the client, basically receive an education, it's like going to school for actually a lot less money than if you paid for tuition. Right? So this is one of those areas where, what is the real value you're getting out of having a coach now getting this as a good coach, a good coach over as little as a one month period working with them. You should you should learn more in that month than you probably knew learned in the past year, 510 years or maybe your entire life, about nutrition. And that is really one of the values of having a coach because after you know three to six months, you'll be really set up for success for the rest of your life just because of the knowledge you've gained. Eight, let alone the behaviors, actions and results. Okay. And that's the approach I like to take with clients is really helping them understand. That's why we have group calls, educational calls, this is why I'm going to have live trainings going forward. This is why we have, you know, office hours for my clients, whenever they want to have questions. This is why we have 24/7, direct message access, things like that, because I want them to understand what what's going on here. Okay, the next reason you might want to work with a coach is because you're lazy. No. And I mean that as a compliment. I consider myself a lazy person in the in the sense that I like to be efficient. I like to take shortcuts that work, right. And I think we I think we all do, let's just be honest, nobody wants to do things the hard way, even though some things are hard to get results, but we want to do them efficiently. So a coach can give you those shortcuts from day one. Right? You may have been struggling with something for months or years. And then the coach comes in and says, Hmm, well, you know, I see here, you really love your protein. And maybe we can shift some of that protein into carbs and get you the energy you need for your workouts that you're struggling with. Right? Because you've been feeling kind of sluggish, even though you're in a surplus. But it looks like we can give you some more carbs here. And I think that might help, you know, let's try it out. And then you're like, Oh, my goodness, I never even thought of that. I always thought I had to have all this protein. And you do have to have a nice amount of protein. Let's not forget that. But you know, I have way more protein than I really, really need. And now I can give some of that up to carbs and that kind of shortcut I'd never even thought about, right. And I could give a million other examples. But whatever your situation is, take advantage of a coach for that like on day one, come out with your your weirdest, toughest problems, and see if the coach has a solution for you right off the bat. Right? Couldn't hurt. All right, the next thing where a coach can help you is that they can cut through the complexity. And this is similar to some of what we've talked about, you know, with the shortcuts in the education, the expertise. But there's a lot because macros, stress, sleep hydration, timing, training, recovery, on and on. And it's very complex. And there's a ton of science, and there's a ton of bunk. There are fitness influencers, spewing things that are completely wrong. But every now and then one of them is right. And a good coach will break it down, will be on top of the research. A good coach listens to podcasts, read books, talks to other coaches goes to Coach trick coaching, training, and can break down any one of these topics for you. meal timing. Okay, let's talk about meal timing. Let's understand your goal. Are you okay? You're a marathoner. Excellent. We know we need to have a lot of carbs. And there's going to be a training protocol as we peak toward event. So here's how we're going to structure meals. And this is why this is what the evidence shows. And by the way, here's the research study, if you care, you know if a client wants that, right. And you might be surprised at what you learn, you might be surprised that the conventional wisdom has been out to lunch for years, or what all the bros have been saying is exactly what you should be doing. Alright, another thing about working with a coach, and this is related to the subject matter expert idea is that they have access to lots of resources, that will probably take you significant time to gather or find, you know, for example, I have access to lots of detailed manuals about gut health and hormones. Most people when they think, you know, hormones, what happens to hormones, when you lose weight, you'd have to do a lot of research, a lot of reading, read a lot of articles, and it's still very complicated information. Coaches have access to a lot of these resources, have access to other coaches have access to lots of groups, that they belong in a good coach at least, and they can bring that to bear to help you out. So you know, don't discount that value of a coach. And related to this, a coach can help you explore unique issues, okay, we're not talking medical issues. That's what a doctor's for, but we're talking about things like gut health and hormones, men's and women's health in terms of how nutrition can balance these things out. Right. Again, we're not diagnosing or treating conditions, we're just applying good nutritional practices, which may help with various issues you might be experiencing. Okay, this is a long list, I realized, but you know, it's long because it it is long, there are a lot of reasons that a coach can help. And you may be hearing all this and saying, you know, I don't need any of this. I can go on my own. And that's awesome. And if you do that, maybe you'd be a great coach. But the next thing about a good coach is that they help teach you sustainable practices. For fill in the blank, keeping your weight off, integrating healthy habits, behaviors, gaining muscle, you know, going through cut and bulk cycles if you're performance focused. And by sustainable, I mean just that things that you can sustain for years and for the rest of your life. And then the final thing I'm going to mention about working with a good coach is, they can save you a lot of money. Now, this, this sounds crazy, because a good coach is going to going to cost you a decent amount, let's just put it that way, right, depending on the coach, you know, unless it's a macro plan or a template type coach, but a good coach, if you consider the time that they're going to put in every month with you is going to cost a decent amount of investment. But this is an investment in yourself that avoids lots of other opportunity costs or, or, you know, money being thrown down the drain, think about all the things you've tried over the years that haven't worked, and how much money you put into those time and money, right. And time has a value as well. So and that money could have gone towards supplements that are ineffective books, courses, maybe previous coaches that were just not effective coaches. And, and they'll project that forward and say, Hmm, if I invested in myself for six months with a really good coach, and now I'm set for life, what is that worth saving in saving, have not been successful over the next six months. So I think there's a good argument to be made there. All right. The last thing I want to mention is that if you are interested in getting accountability, and support to finally achieve and sustain your results, I have a one on one coaching program, obviously, you guys know I'm a coach and talk about that. You can DM me on Instagram at Wits & Weights, or Facebook or you can go to wits & weights.com/coaching. Now, this is a six month program, because we need time to establish your foundation for long term success. And this is about keeping results. Right? We you can't do that in one month. And even three months is a bit sporty although we could we could accelerate for three months. But six months is the sweet spot to learn all the things you need to learn to restore your metabolism to lose weight or gain muscle depending on your goal. And come out of at the other end with something that integrates well into your life style for the long term. Now this includes nutrition and lifestyle coaching with yours truly, if you don't mind, listen to my voice and listening to this podcast. It's the same voice you're going to hear when we talk, weekly check ins by recorded video, weekly live call office hours, access to our Private Client Group and live training calls and 24/7 Direct Message access to me so you can ask questions when whenever you want whenever I'm super responsive. So again, just DM me on Instagram at Wits & Weights or Facebook or go to wits & weights.com/coaching. The process is really streamlined. I just asked a few questions, see if we're a good fit to work together. Because your specific situation has to mesh well with the type of clients I'm able to help. Right. I don't just take everybody because I can't help everybody. Most people though, would would qualify. So let me know we'll we'll chat and figure it out pretty quickly. And if it is that I'll invite you to join my coaching program and we'll get rolling. So I think you'll be amazed or even I dare I say shocked at how much you can achieve in six months. You know with a very effective strategy. You can improve how you feel how you look, the results you achieve when you have an attentive coach there by your side to guide you along the way. If you found this helpful and or you have any questions, just again, message me send me a DM on Instagram at Wits & Weights or email me at Philip at wits & weights.com and we'll talk soon. Thank you so much for joining me today. Before you go I do have a quick favor to ask. If you enjoy the podcast. Just let me know by leaving a review in Apple podcasts. This will help others find the podcast in search results, which makes a huge difference. Thanks again for joining me, your host Philip Pape in this episode of Wits & Weights. I'll see you next time and stay strong