Matt Borris, Phoenix Wellness Nutrition Coaching

WEBVTT 1 00:00:00.070 --> 00:00:00.769 Twin Cities Kettlebell Club: To do it 2 00:00:28.990 --> 00:00:43.570 Twin Cities Kettlebell Club: all right. Welcome in to this week's episode of the platform. Podcast I am super excited to welcome back my good friend, Mr. Matt Boris. He is a Canadian Kettlebell sport Lifter, a 3 00:00:43.910 --> 00:01:00.880 Twin Cities Kettlebell Club: functional Barbell fitness instructor at a gym that resembles something that rhymes with Smoschmitt and a good friend, and also a recently certified nutrition coach welcome back to the platform podcast Matt. 4 00:01:01.420 --> 00:01:06.060 Matt Borris: Thank you much, sir. Always fun. Thanks for having me back on. It's been a while. 5 00:01:06.060 --> 00:01:20.229 Twin Cities Kettlebell Club: It has been. It has been a while since we've been on the platform. Podcast and I often exchange memes about his overlord the ayatollah of fluffy also known as Bosco and we we 6 00:01:20.270 --> 00:01:30.940 Twin Cities Kettlebell Club: sure a lot of cat memes. Back and forth, and then a lot of Kettlebell stuff and football stuff. But you know. So we don't go long without talking. But it's been a while since we've since we've been on the podcast together. 7 00:01:31.570 --> 00:01:34.900 Matt Borris: Absolutely. I think it wasn't we the last one when I interviewed you. 8 00:01:35.470 --> 00:01:37.900 Twin Cities Kettlebell Club: Oh, yeah, that's right. I forgot about that. 9 00:01:38.310 --> 00:01:43.429 Matt Borris: Yeah, when I, when I, when I took over your podcast here, you could have it back. But you know, I I appreciate coming back on. 10 00:01:43.430 --> 00:01:54.535 Twin Cities Kettlebell Club: I, I I appreciate you. Seating control of my own podcast back to me. That was that was very kind of you. There's a peaceful transition of podcast power, which? Which? Which we're which we're all about. 11 00:01:56.130 --> 00:02:04.690 Twin Cities Kettlebell Club: So tell me, man, you've been, you've been like doing a lot more crossfit recently than Kettlebell. Sportlifting. How's that been going. 12 00:02:05.564 --> 00:02:25.689 Matt Borris: You know, it's it's been good. So yeah, I'm I'm coaching at conquer fitness the same place we held brittle strut open last year. So I've been doing that about a year. The crossfit stuff's been a little bit more time consuming definitely part of my my training to be able to do it. So I don't actually have A. 13 00:02:25.890 --> 00:02:34.319 Matt Borris: l. 1. i don't have a cross-it certification. I'm getting most of my training done by Drew and Nicola to their 2 coaches. Drew's been on the podcast 14 00:02:34.626 --> 00:02:45.013 Matt Borris: so been doing a lot of that still have been doing the Kettlebell stuff. So up until I injured myself last week. Because what I do is competition coming up? Why wouldn't I get hurt? 15 00:02:45.660 --> 00:02:53.630 Matt Borris: It was about 2 times a week. Of Kettlebell sport specific, and then 3 to 4 16 00:02:54.140 --> 00:02:55.099 Matt Borris: crossed it. 17 00:02:55.400 --> 00:03:01.610 Twin Cities Kettlebell Club: Nice. So what have you found to be the the best benefits to crossfit 18 00:03:01.620 --> 00:03:04.070 Twin Cities Kettlebell Club: training in conjunction with Kettlebell, sport? 19 00:03:05.150 --> 00:03:10.910 Matt Borris: There's a lot to take away. So the 1st part, I think, really helps. Is it kind of breaks up. 20 00:03:11.420 --> 00:03:35.169 Matt Borris: The monotonies can be come with Kenball sport, we're doing the same. We're doing the same movements over and over again. So this has been something else. Break it up, really, look forward to getting back underneath the bells. We do a ton of conditioning. We do a ton of mobility which really helps. We do work a lot on grip strength. It's also really good for mental training where our programming is not easy 21 00:03:35.350 --> 00:03:47.049 Matt Borris: at all. You often see some of it. So really, being able to focus in, grind down and and commit to something really really good. I did compete in the open this year for my 1st time. Those were 22 00:03:48.050 --> 00:04:01.829 Matt Borris: interesting experiences, and we also did the quarter final and semi-final workouts. The semifinal ones were scaled. But you know, it's definitely helped with my strength. It's definitely helped my mobility. It's keeping my conditioning 23 00:04:01.840 --> 00:04:03.649 Matt Borris: way way up there. I 24 00:04:04.060 --> 00:04:11.780 Matt Borris: I can do Kettlebell training on my own, but when I see you know my coach, Steve and Matt after this, go ahead and do a hundred burpees. And this and that. 25 00:04:12.520 --> 00:04:22.579 Matt Borris: Yeah, doesn't really happen. So it's been really really great. And I've been noticing when I'm getting underneath the bells. I'm at a much higher place to start, and it's been going really well. 26 00:04:22.790 --> 00:04:24.359 Matt Borris: barring the injuries, though. 27 00:04:24.970 --> 00:04:33.420 Twin Cities Kettlebell Club: Yeah the it hopefully, it's a minor injury, right? It's not. It sounds like you. You tweak, you tweak something in in your back. It's not. It's nothing catastrophic, right? Like. 28 00:04:33.420 --> 00:04:41.061 Matt Borris: No, it's it's that reoccurring, annoying injury. It's doctors seem to think it's a bulging disc just happens once in a while and 29 00:04:41.640 --> 00:04:44.529 Matt Borris: treating it right now. So you know, walking again, which is 30 00:04:44.740 --> 00:04:48.670 Matt Borris: great, it's so helpful. Feeling a lot better so 31 00:04:48.930 --> 00:04:58.140 Matt Borris: was kind of hoping to do a bigger set for a real struck open at the end of the month. But I think I'm gonna have to be a little more little more cautious and 32 00:04:58.200 --> 00:05:02.890 Matt Borris: pull it back a little bit, and maybe see what you're doing, and, you know, live beside you. 33 00:05:02.890 --> 00:05:12.899 Twin Cities Kettlebell Club: Try, try and try and outlift the guy outlift the guy who's been very, very sporadically training with with kettlebells and not doing crossfit at at all. 34 00:05:12.900 --> 00:05:14.050 Matt Borris: Exactly. Yeah, yeah, yeah. 35 00:05:14.050 --> 00:05:25.542 Twin Cities Kettlebell Club: That. Okay? Alright, yeah, that's that sounds that sounds good. This is an e easy or simple question, maybe not easy to answer. Which is harder as a 6 foot 4 athlete 36 00:05:26.350 --> 00:05:28.820 Twin Cities Kettlebell Club: Kettlebell sport or crossfit. 37 00:05:31.520 --> 00:05:32.653 Matt Borris: Big question. 38 00:05:33.390 --> 00:05:42.820 Matt Borris: when it comes to crossfit. I think it would very, very, very much, depend on what the workout is being. 6 foot 4. I'm it helps. 39 00:05:42.820 --> 00:05:45.999 Twin Cities Kettlebell Club: I rounded down to make myself feel taller. Just so, you know. 40 00:05:46.370 --> 00:05:55.350 Matt Borris: Yeah, it's more 6, 4, and 3 quarters. But you know, whenever we have to, you could say 6, 2, if it makes you feel better. I'm okay with that as long as I'm still taller. That is the important part. 41 00:05:55.350 --> 00:05:56.900 Twin Cities Kettlebell Club: You are still taller. Nobody's kind of like. 42 00:05:56.900 --> 00:06:10.350 Matt Borris: Thing. I'm the tallest. So yeah, it depends. If you know it's a workout with a ton of burpees and such. I really struggle with those much harder. You get me on a rower. You get me doing wall balls or box young for something being a little bit taller. 43 00:06:10.840 --> 00:06:12.310 Matt Borris: helps 44 00:06:12.410 --> 00:06:23.020 Matt Borris: really good there and you know, the mental part of Kettlebell sport will always be the hardest, because, you know, at least in a wad. I can break things up as I need to. 45 00:06:23.930 --> 00:06:29.181 Matt Borris: You know, there really is no breaking it up. You pick them up and you keep going, and then you're done so. 46 00:06:29.780 --> 00:06:33.110 Matt Borris: yeah, it's like I said, it's it's it's very different. But 47 00:06:33.500 --> 00:06:35.250 Matt Borris: I would probably say 48 00:06:35.270 --> 00:06:39.309 Matt Borris: physically, the crossfits harder, mentally, kind of all sports, harder. 49 00:06:39.310 --> 00:06:49.049 Twin Cities Kettlebell Club: Okay, I think that's I think that's a reason. That's a reasonable answer. I guess that that makes that makes sense. Do you find there are certain workouts, like 50 00:06:49.110 --> 00:07:00.950 Twin Cities Kettlebell Club: some of the named workouts, you know, Fran, and you know I don't. I don't know all of the I don't know all of the all of the Medusa names. But you know the are there are there certain workouts that you're just like. 51 00:07:02.030 --> 00:07:12.510 Twin Cities Kettlebell Club: fuck my life? I'm too tall. I'm too tall for this workout like are are there ones that you just see those? And on on the on the docket, and you're like I'm I might be sick that day. 52 00:07:12.640 --> 00:07:15.317 Matt Borris: Yeah, absolutely. I find some of them. 53 00:07:16.150 --> 00:07:21.709 Matt Borris: I'm pretty. I'm pretty comfortable with a Barbell, and I really enjoy it. Barbell is probably my favorite 54 00:07:21.970 --> 00:07:23.629 Matt Borris: portion of crossfit. And 55 00:07:24.110 --> 00:07:38.890 Matt Borris: if you ever see our programming, we take Barbell very seriously. You've met Drew. Our technique is where we do it 3 to 4 times a week. There's a barbell in our hand. So you give me something like that. You get me like one of the the grace workouts, which is 30 clean and jerks at 1 35 56 00:07:39.210 --> 00:07:40.150 Matt Borris: lot. 57 00:07:40.803 --> 00:07:49.039 Matt Borris: You get me some them like this year 24. It was basically dumbbell snatches, and like 95 burpees. 58 00:07:50.410 --> 00:07:51.520 Matt Borris: I I thought. 59 00:07:51.520 --> 00:07:52.539 Twin Cities Kettlebell Club: Yeah, workouts. 60 00:07:52.750 --> 00:07:55.740 Matt Borris: Oh, yeah, it was. It was. It was fine. I I'm still not over. 61 00:07:55.740 --> 00:07:59.770 Twin Cities Kettlebell Club: Gotta move the bell. You know twice as far as the short people. 62 00:08:00.490 --> 00:08:03.606 Matt Borris: Yeah, it's yeah. So those ones I kind of see. 63 00:08:03.990 --> 00:08:30.089 Matt Borris: My strengths are always kind of the quick twitch, short burst strength. So the the shorter wads the 7 8 min am wraps, or those type of things definitely more in my wheelhouse. The long cardio lots of body weight stuff, because I have a lot of it. Definitely struggle with a little bit more, and I'm not the greatest with gymnastics. I'm pretty sure if my owner ever saw me try to do a handstand walk. His liability insurance would 64 00:08:30.360 --> 00:08:32.480 Matt Borris: triple immediately, so I don't think. 65 00:08:32.480 --> 00:08:38.219 Twin Cities Kettlebell Club: He doesn't have a rider in his policy that you're not allowed to do. Handstand walks, or his policy is is null and void. 66 00:08:38.480 --> 00:08:51.939 Matt Borris: Yeah, it's yeah. It's it's definitely not something in my way. So those are the kind of things that I struggle a little bit with, but you know you get me a heavy barbell. I'm pretty good on the rower. Middle distance running. I can get the legs going. The bike. 67 00:08:51.990 --> 00:08:53.750 Matt Borris: Those are kind of the things that 68 00:08:54.080 --> 00:08:56.889 Matt Borris: I see. I'm like I can. I can get a little growly behind this one. 69 00:08:56.890 --> 00:09:03.649 Twin Cities Kettlebell Club: Is there? Is there anything? Is there anything that you're like? Not very good at? And yet you, for some reason, love doing it 70 00:09:03.690 --> 00:09:05.320 Twin Cities Kettlebell Club: like me in long cycle. 71 00:09:05.610 --> 00:09:06.700 Matt Borris: Of God. 72 00:09:09.000 --> 00:09:09.940 Matt Borris: Jeez! 73 00:09:10.950 --> 00:09:14.195 Matt Borris: I love doing it, but I'm not good at it. 74 00:09:16.480 --> 00:09:19.380 Matt Borris: yeah. So anything on the rig 75 00:09:19.410 --> 00:09:27.869 Matt Borris: like I'm not the greatest with pull ups and like this. But I'm actually oddly enjoying them. I really like doing toast a bar even like only do like 3 to 4 76 00:09:27.990 --> 00:09:30.650 Matt Borris: like linked. I think the most I've ever done is 8. 77 00:09:30.670 --> 00:09:34.829 Matt Borris: So you know I I'm not the best at them, but 78 00:09:35.120 --> 00:09:43.230 Matt Borris: it it kind of is exciting when you when you hit this, so that'd probably be one where I I like it. But I'm I know it's it's definitely not in my wheelhouse, but I like doing it anyways. 79 00:09:43.770 --> 00:09:44.120 Twin Cities Kettlebell Club: Okay. 80 00:09:44.140 --> 00:10:09.219 Twin Cities Kettlebell Club: And now you're you're supposed to have a if I recall correctly, if the memory of the group chat serves me right, you're supposed to have a crossfit throwdown with one Doctor Sarah Fornero Samarica, who also has been, you know, focused a lot on crossfit as a way of maintaining her overall conditioning. And and you guys are supposed to have a crossfit throwdown. What? Who's deciding? What? 81 00:10:09.220 --> 00:10:30.880 Twin Cities Kettlebell Club: What workout you're doing? Because, based on what you said earlier. I feel like there's going to be some griping if there's a lot of burpees in there, or if there's, you know, if there's any of those movements that we know favor the shorter person. I have a feeling there's some pre excuses that have already been made. As to why Samarica is probably gonna smoke you and crossfit. 82 00:10:32.400 --> 00:10:55.440 Matt Borris: Yeah, I definitely I'd be putting money on her as well. I think if I get Drew to make these workouts I might have to bribe them a little bit, and just you know, you know, lots of rowing. Let's get on that, you know, rowing and bike at the same time, and you know, some wall balls, or just, you know, things like that I'll have to do. But yeah, she's been taking it pretty seriously, and she's an athletic freak. So it's 83 00:10:55.670 --> 00:10:56.530 Matt Borris: and sh! 84 00:10:56.860 --> 00:11:04.540 Matt Borris: She just loves the pain, and she'll be able to grind through things when so I think it's going to be very, very workout, dependent and. 85 00:11:04.540 --> 00:11:20.109 Twin Cities Kettlebell Club: How are we score? How are we scoring this? Has there been an established scoring mechanism for for this competition, or is this going to be like all of our other. You know, impromptu impromptu fitness competitions where it's like, basically, whoever quits 1st or throws up first.st 86 00:11:20.480 --> 00:11:37.740 Matt Borris: Yeah, even if you throw up, we're going to keep going like that. We're not stopping. So I think it's going to be a little bit workout dependency. If it's a chipper where you have to get X amount of work done, so you do it for time, or if we do, a couple of am wraps. I'm thinking there might have to be a couple workouts in there. So 87 00:11:38.320 --> 00:11:42.340 Matt Borris: it's it's going to be interesting. Yep, I I think our our group is going to enjoy 88 00:11:42.450 --> 00:11:44.439 Matt Borris: watching. Sarah and I try to kill each. 89 00:11:44.440 --> 00:11:58.610 Twin Cities Kettlebell Club: I'm definitely gonna enjoy watching. Yeah, that will. That will definitely be a thing that that I will enjoy. So it's happening. It's happening during the riddle struck weekend, which is when this is your. This is your chance to plug the riddle struck. Competition coming up. 90 00:11:59.030 --> 00:12:09.749 Matt Borris: So the competition is. Saturday, July 27.th It's in conquer fitness in Oakville. Same place. We held it last time. So yeah, we'll be doing. 91 00:12:09.750 --> 00:12:15.290 Twin Cities Kettlebell Club: So the greater Toronto area for for those of you that that don't know the Gta. Sorry the greater Toronto. 92 00:12:15.290 --> 00:12:16.130 Matt Borris: Gta yes. 93 00:12:16.130 --> 00:12:17.730 Twin Cities Kettlebell Club: Cpa. Sorry. 94 00:12:17.730 --> 00:12:19.829 Matt Borris: We're about 40 min 95 00:12:19.880 --> 00:12:27.459 Matt Borris: 40 min west of Toronto. So so pretty central location, which is fantastic for people coming in from Toronto or 96 00:12:28.414 --> 00:12:40.919 Matt Borris: Ottawa. We was a big group there in Ottawa. We also have a fair amount of people on your side of the border already signed up, coming up because it is a qualifier for worlds. Do we know where worlds is yet. 97 00:12:41.221 --> 00:12:50.259 Twin Cities Kettlebell Club: We do not yet know where the 2025 wksf worlds are gonna be. But I am. I am really excited about the fact that this is the 1st 98 00:12:50.925 --> 00:12:57.449 Twin Cities Kettlebell Club: cross border qualifier that I think has ever happened across. So the the the 99 00:12:57.700 --> 00:12:58.460 Twin Cities Kettlebell Club: wow. 100 00:12:59.060 --> 00:13:27.499 Twin Cities Kettlebell Club: I'm blank. It's cka right. It's Cka on your side of the border. So the Cka, the the Canadian Kettlebell Alliance, and the the Aklu, the American Kettlebell Lifters Union have agreed to reciprocity so that anybody can come compete from either side of the border. So if you go compete at Riddlestruck as an American, you can qualify for the Aklu American team. Or if you're a Canadian, you can qualify for the Ck national team 101 00:13:27.500 --> 00:13:45.189 Twin Cities Kettlebell Club: and vice versa, right? So that's pretty cool. And we're gonna be doing that at my competition as well. The the Wksf North American championship in in September. So we've got some little nafta type cross border reciprocity agreements in place, which I think is really freaking cool, like I'm I'm actually. 102 00:13:45.190 --> 00:13:50.860 Matt Borris: Yeah, have. You guys have done such a great job? Just kind of taking down some of the you know the divide. And 103 00:13:50.910 --> 00:14:01.127 Matt Borris: you know, it's we're we're small and growing sport. And it's great that we can really try to get people traveling to these different events, because you know what once you start traveling for these things. It's such a great time. It's such a great community, and 104 00:14:02.090 --> 00:14:10.359 Matt Borris: gonna be able to hang up all of us to be meeting up a little bit more and making new making new Kettlebell friends. So it's it's fantastic. You guys have done a great job with that. 105 00:14:10.620 --> 00:14:35.549 Twin Cities Kettlebell Club: Oh, thank you. Yeah, we're we're very excited about that. But I'm I don't wanna take the the spotlight away from from Riddle struck. You guys do a great job. It is always. It is always a super fun competition. It's always incredibly well run. I love the space that you guys are in it was it was really minus the minus the middle of the day brainstorm that then, like, turned the humidity up to like 8 in the gym, like we're all super excited when it started raining. We were just like, please just keep. 106 00:14:35.550 --> 00:14:51.059 Twin Cities Kettlebell Club: It's raining. So it's been like 65 70 degrees the entire day, but not like it rained for what? Like an hour, and then and then it got hot again, and now it was hot and sticky. But you know, we don't control the weather. That does change the fact that it's a great venue. It's a lot of fun. 107 00:14:52.330 --> 00:14:57.322 Matt Borris: Yeah, we're really looking forward to. We so we've really kind of figured out how to plan these things and 108 00:14:58.069 --> 00:15:24.660 Matt Borris: hoping to increase. Make it a little bit better than last year. You know, we're always trying to do that one step up so. But we have great registration so far. We're expecting significant more. So we're hoping, maybe you know, 60 plus lifters this year, which would be amazing. We're doing no, all the normal Kettlebell sport lifts half Marathon in Marathon. And we are having the video submission. We're not holding zoom lifts this year. So that's kind of taken off the table. So 109 00:15:25.260 --> 00:15:35.880 Matt Borris: yeah, it's a you know. We're at a point now where you know we're post Covid and time to start traveling. And you know, if you need to do a video submission, you can do that. But yeah, we're we're kind of done with the the zoom list. I think. 110 00:15:35.880 --> 00:15:48.249 Twin Cities Kettlebell Club: Yeah, the live, the live zoom in in addition to live in person. And video recording seems a little bit too redundant. There's a little bit too much there it was a lot it was. A puts a lot on the on the organizers, puts a lot on the judges. 111 00:15:48.640 --> 00:16:04.589 Matt Borris: Yeah, it really does. So we decided to get rid of it this year and just have the 2 options. But if you want to qualify for any national team. You do have to be there in person, so you know, feel free to you can see the link in my my Instagram, and reach out with us any questions, and we've arranged for 112 00:16:04.920 --> 00:16:09.889 Matt Borris: travel notes. There's a hotel really close nearby. We've already reserved a block of rooms. So 113 00:16:09.940 --> 00:16:13.290 Matt Borris: we got about a month left, so got to get some training in and 114 00:16:13.330 --> 00:16:16.749 Matt Borris: get everyone there. But yeah, if you're thinking about showing up. 115 00:16:16.750 --> 00:16:20.149 Twin Cities Kettlebell Club: And registration closes. What a week before the lift! Right a a week before. 116 00:16:20.150 --> 00:16:30.699 Matt Borris: The week before the lift. Yeah, that's when we're going to start getting the the master schedule going just we need some time without. Now we have so many more more people. So but a week before we're gonna we're gonna close that up. 117 00:16:30.700 --> 00:16:46.659 Twin Cities Kettlebell Club: All right. Awesome. And and what about sponsors, you guys, you guys you guys always have good good sponsorship and and prize giveaways. I think last year you guys handed me some weird looking Canadian thing that was like cash. I don't know. It had like a queen on it and stuff I don't know. It was weird. 118 00:16:46.660 --> 00:16:47.980 Matt Borris: Yeah. Monopoly money. Right? 119 00:16:47.980 --> 00:16:51.010 Twin Cities Kettlebell Club: Yeah, I spent it on. I spent it on beer or whiskey. I don't remember. 120 00:16:51.010 --> 00:16:51.940 Matt Borris: Probably whiskey. 121 00:16:53.630 --> 00:16:54.449 Matt Borris: Well, yes, we. 122 00:16:54.450 --> 00:16:55.800 Twin Cities Kettlebell Club: You know. Tell me about the price facts. 123 00:16:56.370 --> 00:17:25.109 Matt Borris: So we do have some. We do have some spots already. I believe Pro Kettlebell is in already. I believe Kettlebell kings has helped us out. Phoenix. Wellness is offering a prize, too. So we're still getting the last few of them up and running. But we're definitely reaching out to all the people that have helped us in the past, and reception's been fantastic like, you know this and this sport. Everyone's trying to grow and trying to help. So it's been fantastic. 124 00:17:25.119 --> 00:17:27.328 Twin Cities Kettlebell Club: Yeah, that's great phoenix wellness. 125 00:17:27.829 --> 00:17:28.969 Twin Cities Kettlebell Club: that's new 126 00:17:28.979 --> 00:17:37.069 Twin Cities Kettlebell Club: professional segue. What? So tell me, tell me about phoenix wellness, Mr. Mr. Certified nutrition coach. Let's let's talk about that. 127 00:17:37.950 --> 00:18:02.286 Matt Borris: Yes, so I finished my nutrition coaching certification, so I already had a about a couple of years where I did the Issa nutrition, which is a little more, the science based decided. I really wanted to take this very seriously. I've gone my own nutrition journey for a couple of years now, and very, very interested in it, always trying to learn about it. So I decided, I, you know, really wanted to get a great certification. Teach me how to coach 128 00:18:02.954 --> 00:18:10.825 Matt Borris: fell. Found a friend of mine Jen Boxerman, who you have had on the show twice and she 129 00:18:11.400 --> 00:18:13.492 Matt Borris: prosper nutrition certification. 130 00:18:14.450 --> 00:18:23.959 Matt Borris: absolutely amazing, like, she's an utterly brilliant woman. And the course was fantastic. Really teaching a lot of strategies on how to 131 00:18:24.250 --> 00:18:41.180 Matt Borris: coach people and good nutrition coaching is not just macros and meal plans. It's problem solving. It's understanding the individual person really being empathetic. And that's 1 of the reasons I chose to go with her. We had a fantastic conversation one day, and our ethics lined up 132 00:18:41.290 --> 00:18:51.920 Matt Borris: amazingly well, and her approach was fantastic. So I finished that certification in February, and just been slowly getting everything kind of up and running and going so. 133 00:18:52.230 --> 00:18:58.829 Twin Cities Kettlebell Club: Nice. And so so you went with you went with Phoenix, wellness, and as the as the name. Why, why, Phoenix, wellness. 134 00:18:59.700 --> 00:19:10.629 Matt Borris: I really like the idea about coming from within. So you know, we can all do this. We all have, you know, the ability to make great changes in our life. And that's what I really wanna try to focus on. 135 00:19:10.910 --> 00:19:15.259 Matt Borris: You know, when I'm coaching my nutrition clients. It's not me telling them what to do. 136 00:19:15.270 --> 00:19:23.649 Matt Borris: It's their lead I'm here to support. I'm the I'm the son on the side I'm helping navigate, but it's all about that person 137 00:19:23.770 --> 00:19:47.819 Matt Borris: becoming what they want to become. So, whether we're talking about weight loss, whether we're talking about weight gain, athletic performance. One of my clients doesn't own a scale. But we're working on keeping her anxiety under control. And we're using nutrition to help with that. So these are all the things that we can work on that I coach people with. So the Phoenix idea really kind of resonated with me. I love that from with it that within idea. 138 00:19:47.980 --> 00:20:06.470 Twin Cities Kettlebell Club: Okay? So I I'm now. I'm I'm curious. The the working with the client. Who doesn't own a scale, who's working on on their anxiety. Tell me a little bit more about that, because that is a unique use case, and it's that that is a that is something that you don't hear a lot. I I love it because 139 00:20:06.800 --> 00:20:25.169 Twin Cities Kettlebell Club: I very much. I very much believe in the power of of habits and nutrition, and all of those things, and like exercise and exercise and nutrition have just as good a clinical outcomes as medication does for for a lot of people with anxiety disorders. So I'm curious. I'm curious what that process has has been like as much as you're comfortable sharing. 140 00:20:25.170 --> 00:20:35.619 Matt Borris: Yeah, absolutely. I won't. I won't use names. Obviously, that's always confidential. But it's 1 of the things we looked at where she's very confident. Her body, her boyfriend, still loves her. She does not care, but 141 00:20:35.740 --> 00:20:56.960 Matt Borris: massive anxiety issues almost a workaholic. She works a ton, and we were talking, and I really could kind of focus that her eating was so sporadic there would be days where she wouldn't eat until 9 o'clock at night, or what's she eating. And when she's eating on the run. And this was really triggering, obviously, her cortisol levels that our action hormone. 142 00:20:57.090 --> 00:21:06.500 Matt Borris: So we've been working on trying to create a more balanced approach to help keep those that cortisol rush away. Because when our body isn't getting food. 143 00:21:06.590 --> 00:21:08.270 Matt Borris: we sense that a stress. 144 00:21:08.500 --> 00:21:13.510 Matt Borris: and that's where a lot of her anxiety. So one of the biggest things we've had to do is get her eating breakfast. 145 00:21:13.940 --> 00:21:23.120 Matt Borris: So not a breakfast person. And it's funny, because I completely understand. When I started my journey, when I tracked my food for the 1st time in a week I had 450 calories 146 00:21:23.130 --> 00:21:24.279 Matt Borris: of breakfast 147 00:21:24.700 --> 00:21:25.769 Matt Borris: the whole way. 148 00:21:26.530 --> 00:21:29.190 Twin Cities Kettlebell Club: I am working 450 calories for breakfast today. 149 00:21:29.370 --> 00:21:31.510 Matt Borris: Absolutely part of my 150 00:21:31.550 --> 00:21:37.560 Matt Borris: I'm I'm usually for myself trying to target about 800 to 1,100 calories before 11 A. M. 151 00:21:37.660 --> 00:21:41.550 Matt Borris: I find that helps with my anxiety. It helps keep me fuel for the day. 152 00:21:41.620 --> 00:21:47.440 Matt Borris: and helps to keep that snacking and everything else kind of on the wayside, because I'm not getting those hunger cues. 153 00:21:47.820 --> 00:21:54.010 Matt Borris: So with her, it's been a big process of trying to change a little bit of her daily routine, trying to make some 154 00:21:54.550 --> 00:22:01.850 Matt Borris: healthy choices a very easy choice, which is, I'm very, very big supporter of controlling our environments. 155 00:22:01.860 --> 00:22:06.539 Matt Borris: setting our environment up for success. I know when Jem was on the show she talked about your toothbrush. Yeah. 156 00:22:07.010 --> 00:22:12.649 Matt Borris: you have 3, because that's what you need. You set yourself up for success by creating your environment. So 157 00:22:12.810 --> 00:22:17.619 Matt Borris: we've been working a lot on that. So breakfast a major key 158 00:22:17.670 --> 00:22:30.439 Matt Borris: forcing herself to do that. It has been a struggle. It's not always consistent. But what is been really helpful is the small little steps that we've been implementing along the way we're noticing it's working and 159 00:22:30.680 --> 00:22:53.189 Matt Borris: motivation doesn't create action. Action creates motivation. We see the process, we see something working, and we want more of it. And we start to trust the process. So it's been absolutely fantastic when when she can tell me. You know I did have my breakfast. I had a healthy snack. I had a little thing at bed. I'm not doing one meal anymore and just scrim. It's been helping her emotional health, which is fantastic. 160 00:22:53.340 --> 00:23:05.709 Twin Cities Kettlebell Club: So how do you? How do you know when you're not tracking right cause she's not tracking? How do you know something's working? If you're not. If you're not tracking Macros, how do you? How do you know that something is working like a change that you're trying to make. 161 00:23:05.710 --> 00:23:10.085 Matt Borris: Yeah, fantastic question, because I don't always believe macros are needed. 162 00:23:10.530 --> 00:23:13.020 Matt Borris: I'm on a weight cover. Now, I'm not using Macros. 163 00:23:13.260 --> 00:23:15.830 Matt Borris: So what are we noticing? One mood? 164 00:23:16.040 --> 00:23:18.989 Matt Borris: How is your mood feeling? 2. How are your clothes fit? 165 00:23:19.430 --> 00:23:21.390 Matt Borris: 3. Energy levels. 166 00:23:21.780 --> 00:23:22.730 Matt Borris: 4 167 00:23:22.960 --> 00:23:24.150 Matt Borris: sleep quality. 168 00:23:24.360 --> 00:23:37.059 Matt Borris: And when that's the feedback I've been getting from her. I'm sleeping better. I'm waking up with more energy. I'm not having that data that crash. I'm down from 7 cups of coffee a day, and energy drinks to 2 or 3 169 00:23:37.540 --> 00:23:48.170 Matt Borris: again, if you you're not eating and not eating consistently, you gotta find your energy somehow right? And if not the greatest solution. So these are all the things that she's been noticing we're doing and 170 00:23:48.510 --> 00:23:52.840 Matt Borris: really working for. So yeah, there's it's all about biofeedback. I mean, we can. 171 00:23:52.840 --> 00:24:00.240 Twin Cities Kettlebell Club: Do you track that bio feedback, then? Or is she journaling that? Or is that just like a weekly check-in call? Or How how do you guys, how do you guys progress? 172 00:24:00.240 --> 00:24:06.181 Matt Borris: So, yeah, what we do is something similar to this. So this is my handy, dandy little 173 00:24:06.880 --> 00:24:08.950 Twin Cities Kettlebell Club: It's all blurred because of the background blur. But. 174 00:24:08.950 --> 00:24:14.150 Matt Borris: Yeah. So basically, it's an intake, a food record form. So 175 00:24:14.200 --> 00:24:22.229 Matt Borris: I'm not asking for calories. I'm not asking for macros on it. It's time. What did we have roughly description? And the last column was, how do you feel 176 00:24:22.950 --> 00:24:29.299 Matt Borris: so? A lot of people? Another client I had. I had her to do this, and every time breakfast. 177 00:24:29.310 --> 00:24:32.320 Matt Borris: still hungry, lunch, still hungry. 178 00:24:32.920 --> 00:24:38.019 Matt Borris: dinner over, ate. Feel gross. She showed it to me, and she immediately could tell. 179 00:24:38.030 --> 00:24:43.889 Matt Borris: you're gonna tell me I don't eat enough, aren't you? I'm like, yes, yes, I am. You saw your bio feed. 180 00:24:43.890 --> 00:24:48.510 Twin Cities Kettlebell Club: 2 thirds of the time. You don't eat enough 2 out of 3 meals. You don't eat enough. 181 00:24:48.750 --> 00:24:53.681 Matt Borris: And you know that's something. When we're doing that basic tracking? Not, you know Calorie counts. 182 00:24:54.000 --> 00:24:57.790 Matt Borris: How do I feel? What's the biofeedback? Am I sleeping like crap. 183 00:24:58.450 --> 00:25:04.639 Matt Borris: These are all the things that will start to tell us if what we're doing is working. And sometimes we come back saying, Hey, you know what? 184 00:25:04.920 --> 00:25:06.230 Matt Borris: Still, not sleeping. 185 00:25:06.860 --> 00:25:12.360 Matt Borris: you know, trying this can't sleep. Then we know we can take another action step. So 186 00:25:12.690 --> 00:25:17.800 Matt Borris: I don't have dos process, you know a lot of people say, Oh, it's all individual. 187 00:25:17.830 --> 00:25:23.060 Matt Borris: but it's only just. I just change the macros based on your age, sex, and what you're doing 188 00:25:23.390 --> 00:25:37.670 Matt Borris: very different. Here we really take kind of a more individual approach. Macro might not be for everyone, especially people with any disordered eating or anything like this. That idea of tracking and staring at those numbers can actually be detrimental and will stop the process 189 00:25:38.200 --> 00:25:54.879 Matt Borris: we. So we always find other ways. You know our body will always tell us exactly what we need if we learn how to listen, and we could start to interpret what we feel. And that's where I kind of come in. We can talk about when I'm feeling anxious, or when I'm feeling tired, or how this and we can start to come up with ideas. 190 00:25:55.280 --> 00:26:04.729 Twin Cities Kettlebell Club: So you're still. You're still. You're still tracking behaviors, and you're still tracking habits. And you're building awareness through a process of of 191 00:26:05.020 --> 00:26:14.149 Twin Cities Kettlebell Club: eating, writing down what you eat and how it's making you feel in a consistent way that that still creates visibility, but without the rigors required of. 192 00:26:14.340 --> 00:26:30.550 Twin Cities Kettlebell Club: You know I carry a food scale in my in my purse. I always order butter. No, you know, grilled vegetables, with no butter at the restaurant, and etc, etc. Some of the extreme things that we've that we've gone through. 193 00:26:30.700 --> 00:26:37.910 Matt Borris: Exactly. So. Here's another way we can do it. I know it's kind of a little bit blurry right now. But what it is is basically a calendar. And with this particular client. 194 00:26:38.160 --> 00:26:41.709 Matt Borris: we're trying to focus more on eating whole foods. 195 00:26:41.780 --> 00:26:44.129 Matt Borris: So foods that she's preparing herself. 196 00:26:44.250 --> 00:26:48.069 Matt Borris: You know things you can name not Mama Luigi's big chicken. 197 00:26:48.470 --> 00:26:50.720 Matt Borris: Stir, fry a chicken breast 198 00:26:50.800 --> 00:26:58.299 Matt Borris: so, and after every meal, if it's you know, she kind of stuck to the plan she felt good about it. It's a green, happy face. 199 00:26:58.630 --> 00:27:07.650 Matt Borris: you know. Was it a meal that wasn't the greatest, you know. I I did have to stop for a little bit of takeout I got. I got something a little bit healthier, but not the best thing I've ever done. It's yellow. 200 00:27:07.960 --> 00:27:10.180 Matt Borris: If it's 1 of those meals where you know. 201 00:27:10.320 --> 00:27:13.559 Matt Borris: we don't want to base our entire nutrition 202 00:27:13.790 --> 00:27:25.610 Matt Borris: life on. But if you enjoyed it willingly, intentionally, and with joy cool, that's a red. So that's how I kind of classify a lot of the food. I know food is ever bad. Food is an amorality. 203 00:27:25.680 --> 00:27:37.269 Matt Borris: But you know, Green, what do we want to be basing our nutrition on these types of foods? Yellow? Okay, you know, not bad. We're not gonna make you know everything. And then, red are those 204 00:27:37.320 --> 00:27:38.590 Matt Borris: happy meals. 205 00:27:38.590 --> 00:27:41.689 Twin Cities Kettlebell Club: Should be limited should be limited, but they have their place right like they. 206 00:27:41.690 --> 00:27:42.260 Matt Borris: Exactly. 207 00:27:42.260 --> 00:27:50.549 Twin Cities Kettlebell Club: It should be. They're not the foundation of your nutrition, but they they have their place in a in a sustainable approach to to healthy eating. 208 00:27:50.800 --> 00:27:59.789 Matt Borris: Ex. Exactly. So we do. We track that way. And this is also a great tool to shut up that inner bully, that voice we have in our head that wants to tell us we're a piece of crap. 209 00:27:59.850 --> 00:28:05.669 Matt Borris: You know what? Maybe you know, that voice is only focusing, hey? In that week I had 5 red dots. 210 00:28:05.940 --> 00:28:07.350 Matt Borris: We have 30 211 00:28:07.890 --> 00:28:08.780 Matt Borris: breeds. 212 00:28:08.910 --> 00:28:27.499 Matt Borris: You're doing great. You can actually see and like visualize. I'm all these things I'm doing right. And then, you know, we can sometimes approach. You know, it seems every single night you're having a red dot food, was it? Yeah, like a snack? Okay, maybe this is something that we start to work on. If you want to bring down those unhealthy snacks 213 00:28:27.520 --> 00:28:42.649 Matt Borris: so great way of tracking that great way of seeing it and being able to visualize all the progress, everything you're doing right and also identifying, you know where some of those areas. Maybe we're going to work on a little bit. Is there a low hanging fruit there that we can start to target, you know, to 214 00:28:42.720 --> 00:28:44.220 Matt Borris: keep going on our our journey. 215 00:28:44.370 --> 00:28:58.138 Twin Cities Kettlebell Club: And now I can. I can think about this intuitively in how it might manifest for me. Because it's obviously it comes back to being about me. You know we can. If if I I know if I have anxiety, I am kind of prone to 216 00:28:58.710 --> 00:29:14.779 Twin Cities Kettlebell Club: I'm prone to comfort eating. I'm prone to right like unlike the person you were talking about, who, when they're anxious, they just they just don't eat, and my wife can be that way where she'll like she just won't eat because she's too busy, too anxious. She's just go, go, go! Go! Whereas I'm like. 217 00:29:14.780 --> 00:29:30.519 Twin Cities Kettlebell Club: Oh, me, not happy, worried about work, worried about kids worried about whatever. And it's like Cheetos, right? Or what like, you know, any, any num, any number of things. How would. How would your approach? I was gonna say, system. But like, how would your approach your your framework? 218 00:29:30.520 --> 00:29:39.149 Twin Cities Kettlebell Club: How would that apply for for someone who's maybe responding completely different to the other end of the spectrum, but from the same root cause. 219 00:29:39.460 --> 00:29:57.750 Matt Borris: Yeah, absolutely. That's such a great question. So a lot of us and I'm with you, we will use food as a way of for stress or boredom. So there's a couple of things I try to coach people on. My big 1st step is we want to try to create a degree of separation between the urge and the action. 220 00:29:58.240 --> 00:30:05.060 Matt Borris: So like, I said, you're feeling stressed. And I'm going for those Cheetos. Okay, how do we potentially make a little bit of a gap. So one. 221 00:30:05.390 --> 00:30:07.030 Matt Borris: I have a 15 min rule. 222 00:30:07.840 --> 00:30:12.089 Matt Borris: I want a piece of pizza. Do I really want it? Okay, I can have it in 15 min. 223 00:30:12.780 --> 00:30:20.409 Matt Borris: Give myself a chance to think about it, to slow down. I don't set a timer, and at the end of that 15 min if you still want it. Okay, we can do it. 224 00:30:20.610 --> 00:30:21.330 Matt Borris: But 225 00:30:22.340 --> 00:30:24.290 Matt Borris: what we also look at is 226 00:30:24.790 --> 00:30:31.499 Matt Borris: you are. You're craving something. You're feeling something you eat to have a desired effect. So like you just said. 227 00:30:31.790 --> 00:30:33.340 Matt Borris: you feel stressed out. 228 00:30:33.600 --> 00:30:36.850 Matt Borris: You're eating, and it makes you feel better and makes you feel happy. 229 00:30:37.550 --> 00:30:42.840 Matt Borris: Can we change something? Can we change that middle step as opposed? So not eating. 230 00:30:43.170 --> 00:30:48.889 Matt Borris: give you a perfect example. Great story, woman studying for her medical exams 231 00:30:49.000 --> 00:30:58.260 Matt Borris: so tons of studying lots of stress. She stress, eats, she needs a break. She goes. She has something to eat, but then she feels satiated because she gets a break and everything like that. So 232 00:30:58.620 --> 00:31:02.199 Matt Borris: how do we change that? So she came up with the 3 S's 233 00:31:02.640 --> 00:31:06.080 Matt Borris: instead of eating her 1st s is sleep. 234 00:31:06.410 --> 00:31:09.550 Matt Borris: Go, take a quick power nap, go to bed. If it's late. 235 00:31:09.580 --> 00:31:13.310 Matt Borris: add that break that's going to give her that break. She needs number 2. 236 00:31:14.670 --> 00:31:15.570 Matt Borris: shower. 237 00:31:16.360 --> 00:31:17.670 Matt Borris: jump in the shower. 238 00:31:17.750 --> 00:31:20.420 Matt Borris: remove yourself from the day, clean off. 239 00:31:20.780 --> 00:31:21.720 Matt Borris: feel better. 240 00:31:22.110 --> 00:31:25.569 Matt Borris: Number 3, and her boyfriend's personal favorite sex. 241 00:31:25.840 --> 00:31:27.349 Matt Borris: She'd go and jump her boyfriend. 242 00:31:28.235 --> 00:31:28.550 Twin Cities Kettlebell Club: Right. 243 00:31:28.550 --> 00:31:29.190 Matt Borris: So. 244 00:31:29.190 --> 00:31:30.430 Twin Cities Kettlebell Club: Plan. I can get behind. 245 00:31:30.820 --> 00:31:36.280 Matt Borris: Exactly so she's we're not telling her like some of those predatory diet companies. 246 00:31:36.520 --> 00:31:49.870 Matt Borris: You're feeling the urge. Just willpower through it. You're allowed to feel that urge. You're allowed to feel what you're feeling. All we're going to try to do is find a healthier and more beneficial release to get to that desired feeling you're having. 247 00:31:50.210 --> 00:32:02.539 Matt Borris: So we can do that. All that that's exercise where that's walking again. It all depends on the particular person what they're feeling what they have access to, and what do they find happiness out of? So these are all the types of things that we would want to use. 248 00:32:02.720 --> 00:32:06.829 Matt Borris: And again, it's not because we're not coming down and saying, just Don't do it. 249 00:32:07.350 --> 00:32:11.909 Matt Borris: Just willpower yourself through it. If you're trying to. If you're dependent on willpower. 250 00:32:12.170 --> 00:32:14.930 Matt Borris: It's like depending on your lower back for a deadlift. 251 00:32:14.950 --> 00:32:16.499 Matt Borris: It will go down at some point. 252 00:32:16.500 --> 00:32:38.229 Twin Cities Kettlebell Club: This is applied cognitive behavioral therapy for my psychology nerds out there in practice, right for creating habit change. I love it, identifying the antecedent. And what's the root cause? And what's the benefit that they're getting from that behavior and just replacing that behavior with a healthier behavior that aligns with the long-term goal. 253 00:32:38.480 --> 00:32:42.439 Matt Borris: And not listening to that inner bully saying you shouldn't need this just power through. 254 00:32:42.510 --> 00:32:43.960 Matt Borris: So that voice is shut up. 255 00:32:44.010 --> 00:32:45.610 Matt Borris: Yeah, just find a different way. 256 00:32:45.850 --> 00:32:49.788 Twin Cities Kettlebell Club: That is. That isn't a really important step. I think that I think that part gets 257 00:32:50.440 --> 00:33:14.689 Twin Cities Kettlebell Club: over overlooked too much because those then you're actually you're you're doing something that's antithetical to what the overall goal is, which is the overall goal is to be able to listen to listen to our body, understand what our urges are actually driving towards, what they actually want. What is the actual thing that we need from that? And so well, I want to feel less stressed. That's what I really want. I want to feel less stressed. 258 00:33:14.690 --> 00:33:27.259 Twin Cities Kettlebell Club: right? And so the choice, the choice that I might be making might be. I'm gonna drink some Bourbon, and that's a short term fix. But it's actually deleterious to my longitudinal goals of being happier, healthier, whatever you know. 259 00:33:27.630 --> 00:33:28.360 Matt Borris: 100%. 260 00:33:28.360 --> 00:33:29.290 Twin Cities Kettlebell Club: Better choice. 261 00:33:29.740 --> 00:33:32.783 Matt Borris: Yeah, so it's mindset is always the most important I know 262 00:33:33.210 --> 00:33:35.330 Matt Borris: to ensure this. But our 263 00:33:35.780 --> 00:33:37.730 Matt Borris: our icebreaker, success. 264 00:33:37.750 --> 00:33:47.449 Matt Borris: mindset environment habits are all, the most important willpower is the tip of the iceberg. We need a little bit every once. Well, absolutely. But again it cannot be 265 00:33:47.660 --> 00:33:52.090 Matt Borris: the foundation of everything. Some of the those other 266 00:33:52.290 --> 00:33:53.350 Matt Borris: diets. 267 00:33:53.490 --> 00:33:59.379 Matt Borris: You're going to be hungry the entire time. You're going to be miserable, but stick to it, willpower. 268 00:33:59.780 --> 00:34:01.270 Matt Borris: How long is that gonna last 269 00:34:01.460 --> 00:34:09.040 Matt Borris: you? I know you said you could do it for 90 days. Most people can't. Yeah. And that's exactly how that paracel comes. They see progress. 270 00:34:09.179 --> 00:34:16.230 Matt Borris: They're miserable, but it's coming off. They eventually snap. That company tells them you were doing so well, and you just failed. 271 00:34:16.230 --> 00:34:17.013 Twin Cities Kettlebell Club: Well, and you know what. 272 00:34:17.179 --> 00:34:17.649 Matt Borris: Fault. 273 00:34:17.650 --> 00:34:42.480 Twin Cities Kettlebell Club: I can also say I used to be able to do it for 6 months, and before I did it for 6 months I did it for 9 months, but you notice every time that I did it, the duration I could tolerate it got lower and lower and lower, right? So that's why I'm like, I know now that like 90 days is about as long as I can do a cut before I you know at least a a, at least a super aggressive cut, or anything unsustainable like I can. I can do unsustainable things for about 3 months is about is about. 274 00:34:42.480 --> 00:34:43.040 Matt Borris: That's. 275 00:34:43.290 --> 00:34:44.290 Twin Cities Kettlebell Club: My time limit now. 276 00:34:44.520 --> 00:34:47.140 Matt Borris: Depending on the person. That's usually where I kind of 277 00:34:47.190 --> 00:35:02.320 Matt Borris: aim for the fat cut to last about 3 months. 12 weeks. After that it starts to get. We need to get out of there, come back to maintenance. We want to be living most of our life at maintenance. So any kind of fat cut needs to be very specific, direct, and 278 00:35:02.640 --> 00:35:13.259 Matt Borris: in and out. The people who have been trying to lose those 5, 10 pounds the last 10 years is because they're always dieting, and then they yo-yo! And then they come back. But I can do it this time, but I didn't. 279 00:35:13.820 --> 00:35:14.600 Matt Borris: That's. 280 00:35:14.600 --> 00:35:23.015 Twin Cities Kettlebell Club: 10 I lost 10, and I gained 15, and then I lost 10, and I gain 15. It's like, Oh, over time. You're actually getting progressively worse. The more times you repeat this. 281 00:35:23.280 --> 00:35:29.169 Twin Cities Kettlebell Club: the more times you repeat this cycle, you're actually moving further and further away from where you actually want to be in the in the long term. 282 00:35:29.420 --> 00:35:39.419 Matt Borris: And then they just tell you, oh, just sign back up. Oh, look! 6 more months of sales! Great! No, that's it's very much a business, and you know I when I 1st started this, I remember. 283 00:35:39.460 --> 00:35:44.180 Matt Borris: I I already had a coach, Steve, but a friend of mine was on one of the predatory 284 00:35:44.300 --> 00:35:50.340 Matt Borris: diet companies, and she's give it a free trial. So I was about 260 pounds at the time. 285 00:35:50.420 --> 00:35:55.329 Matt Borris: and so call it. I think it was like 34 to 3,600 calories, probably my maintenance. 286 00:35:56.040 --> 00:35:58.429 Matt Borris: Yeah, they wanted me on 1575. 287 00:35:59.654 --> 00:36:02.659 Matt Borris: I probably do some weight before I kill everyone. 288 00:36:02.660 --> 00:36:09.269 Twin Cities Kettlebell Club: Yeah, yeah, that that'll yeah. That'll that'll do the trick for a short period of time. 289 00:36:09.500 --> 00:36:16.309 Matt Borris: Yup, but the way it comes off is the way it has to stay off, and I can't live at 1,600 calories for the rest of my natural life. 290 00:36:16.310 --> 00:36:38.460 Twin Cities Kettlebell Club: Yeah, that that makes sense. You. You mentioned that you you've you've been on a wait. Cut yourself and that you're you're doing. You're doing a weight cut now. So I guess 1st of all, how is that going? Cause you're doing it without you're doing it without tracking? And I know you've been posting some progress updates on on your social meet, on your social media feeds for for Phoenix wellness. So how? How is it. How is it going for for people that haven't been privy to that. 291 00:36:38.460 --> 00:36:45.739 Matt Borris: It's it's been going. Well, so I'm about 5 weeks in again. I'm I'm kind of aiming for the 12 week, Mark. I I am gonna have a couple of 292 00:36:45.790 --> 00:36:57.329 Matt Borris: breaks in there. I just I go my own bio feedback at certain points. I'm gonna need to have increase my calories a little bit you know, still in a deficit, but much closer. Been going really well. I started off at 293 00:36:57.530 --> 00:37:21.389 Matt Borris: 2 37. I weighed myself on Saturday, because I only weighed myself on Saturdays, and I was at 2 28. So been feeling fine. It's been going quite well. The bio feedback's been good. I'm not getting any crazy cravings. My sleep quality is still really well. My energy level is really good, so I'm hoping to be able to push 2 or 3 more weeks before I come to my 1st break. But we'll see kind of the no real end goal 294 00:37:21.390 --> 00:37:32.530 Matt Borris: where I think if I could get down to the low, 220 s. Would be awesome, and then I'd bulk back up to 230, I think 230 is a. It's a pretty. It's a happy wait for me. I'm still strong. 295 00:37:32.660 --> 00:37:35.279 Matt Borris: still feeling okay. But you know. 296 00:37:35.680 --> 00:37:46.420 Twin Cities Kettlebell Club: Yeah, that was gonna be my next. That was gonna be. My next question is, how is performance in the gym been asides from the aside asides from the the back flare up, but that's that's orthogonal to to the deficit. How's your how's your performance? Been in the gym. 297 00:37:47.182 --> 00:37:57.767 Matt Borris: Been really, really well, the Kettlebell training has been fantastic. Strength wise. I'm doing really well by from the last couple of months. I think I've Pred, or almost prred all my Olympic lifts. 298 00:37:58.130 --> 00:38:16.529 Matt Borris: Yeah, been moving, really? Really? Well, I got through a bunch of the high level crossfit game or semifinals and quarterfinals, workouts pretty well, some not so much, but mostly because those movements are out of my wheelhouse, but yeah, not feeling anything negative right now. So really watching that very closely. 299 00:38:16.670 --> 00:38:23.079 Matt Borris: tracking a little bit, especially on days where I know things are going to be a little bit wonky, a little bit wacky. But 300 00:38:23.180 --> 00:38:25.669 Matt Borris: calorie counting, I just I just you know they're 301 00:38:25.890 --> 00:38:30.030 Matt Borris: in North America. Labels are allowed to be off by up to 20%. 302 00:38:30.420 --> 00:38:39.119 Matt Borris: So if I'm even for 2,000 calories I could be, which I'm not. By the way, I could be anywhere from 1,600 to 2,400. Yeah. So. 303 00:38:39.120 --> 00:38:42.689 Twin Cities Kettlebell Club: Plus or minus of 20% like that creates such a huge range that you 304 00:38:42.740 --> 00:38:45.479 Twin Cities Kettlebell Club: you can't possibly be 305 00:38:45.670 --> 00:38:46.670 Twin Cities Kettlebell Club: precise. 306 00:38:46.870 --> 00:38:49.200 Matt Borris: Exactly, and you know I'm not weighing my food. 307 00:38:49.370 --> 00:38:54.830 Matt Borris: I I'm not, you know. If you took 20 people and say, Cut me, you know 8 and 8 ounce chicken. 308 00:38:54.930 --> 00:38:56.840 Matt Borris: We're gonna get a lot of different cuts. So 309 00:38:57.020 --> 00:39:12.970 Matt Borris: kind of tracking. Do you know, I'm understanding so it's a range of that. But for the most part I'm really relying on biofeedback, really relying on volume metrics. I'm a big proponent of that, for, you know, hunger queues and helping to control or eating, being very mindful with my eating. 310 00:39:12.970 --> 00:39:22.030 Twin Cities Kettlebell Club: So when you say volumetrics give people give people that are less nerdy than us an understanding of what you mean by that term. When you say volume metrics. 311 00:39:22.030 --> 00:39:34.750 Matt Borris: Okay, so I'll I'll kick back a little bit. So I always try to explain this. We have one brain, but 2 minds. We have my mind that thinks about stuff, and I know how many calories are going to my stomach. So you should be fine. We also have our body. That's just trying to keep me alive 312 00:39:34.900 --> 00:39:38.849 Matt Borris: way our stomach works, or how we get hunger cues is 313 00:39:39.380 --> 00:39:49.360 Matt Borris: how much met material is in our stomach. It pushes up against sensors. My stomach says I'm full. I'm happy the other way. It does. It, too, is by texture. So 314 00:39:49.520 --> 00:39:51.319 Matt Borris: there's a valve 315 00:39:52.043 --> 00:39:55.670 Matt Borris: basically, between our stomach and our small intestine. 316 00:39:56.210 --> 00:39:58.399 Matt Borris: Our food needs to be broken down, so 317 00:39:58.490 --> 00:40:05.490 Matt Borris: stomach acids enzymes. The actual mechanism, breaks it down to the point where it's almost like an applesauce. That's when it passes through 318 00:40:05.900 --> 00:40:13.500 Matt Borris: by making sure I'm eating a lot of whole foods, lots of fruits and veggies, lots of whole chicken, that kind of stuff. 319 00:40:13.800 --> 00:40:17.129 Matt Borris: My stomach has food in it for a much longer time. 320 00:40:17.440 --> 00:40:19.210 Matt Borris: so I'm satiated. 321 00:40:19.250 --> 00:40:21.979 Matt Borris: That's why I'm always trying to have, you know. 322 00:40:22.110 --> 00:40:36.599 Matt Borris: 8 to 1,200 calories in the morning, where I'm going to feel satiated. I'm not getting those hunger cues. My cortisol is not spiking. My body doesn't think we're about to go into a famine. So understanding, that's how my stomach works. And that's how my stomach communicates to my brain need more food 323 00:40:37.150 --> 00:40:39.209 Matt Borris: really focusing on that. So 324 00:40:39.390 --> 00:40:48.570 Matt Borris: when I'm on a fat cut, I might actually be eating more material because I'm eating 5 to 6 cups of raw fruits and veggies a day to try to keep 325 00:40:48.870 --> 00:40:54.240 Matt Borris: my stomach happy food, and all the time making sure my metabolism is working nonstop because 326 00:40:54.460 --> 00:40:58.179 Matt Borris: it takes energy to break down food, especially whole foods. 327 00:40:58.620 --> 00:41:21.310 Twin Cities Kettlebell Club: So the 1 1 piece that I love from. For from a volume metric standpoint, like one of the ways that it becomes really, really clear is, if you have ever needed to keep your weight up, or if you've ever been on an intentional high calorie bulking diet like you you hear about like, you know, guys like Hop Thor, or you know Eddie Hall, or you know these these power lifters that are doing huge volume, and they need to consume 328 00:41:21.310 --> 00:41:44.389 Twin Cities Kettlebell Club: 8,000 calories a day. And you're like, how do you even get that much calories? And well, they go. The the other end of the spectrum where they're going very low volume, high calorie, density type of foods, because that there's actually a diet called the vertical diet that is intentionally made for things that are easy to digest, and calorically dense, like white rice. You know things that are very, very simple, cream of wheat. 329 00:41:44.664 --> 00:41:51.790 Twin Cities Kettlebell Club: That you know that that you can, that your body can can break down very easily, because if you try and get that many calories from 330 00:41:51.790 --> 00:41:57.066 Twin Cities Kettlebell Club: whole foods like broccoli chicken breast you. You know you're good luck. You're you're gonna be, you know. 331 00:41:57.587 --> 00:41:58.270 Matt Borris: Lot of food. 332 00:41:58.270 --> 00:42:16.719 Twin Cities Kettlebell Club: It's a lot of food. It's so we're just literally talking about volume, like the amount of space that it takes up inside of your stomach, which is why, like I've challenged. People. Go eat 500 calories of broccoli without, you know, without putting anything on it, right like good luck with that. But go eat 500 calories of chocolate chips. You know you're talking. 333 00:42:16.720 --> 00:42:17.220 Matt Borris: Have so. 334 00:42:17.220 --> 00:42:25.469 Twin Cities Kettlebell Club: A couple of handfuls right? Like, you know, there's very different volume metrics, and that that's the that's what the term means. I just wanted to give people kind of some 335 00:42:25.550 --> 00:42:43.450 Twin Cities Kettlebell Club: specific examples of of what? Of what that means when you when you think about it that way, because it's a little counterintuitive right that that you could be eating fewer calories, but more total volume for your stomach. And that's kind of what can help you stay satiated, even though you're eating less calories than what your body is, is used to taking in. 336 00:42:43.680 --> 00:42:51.359 Matt Borris: I'm getting comments all the time when I'm at my office, and people's like you are supposed to be on a fat cut like you have 3 containers of food and frame like. 337 00:42:52.080 --> 00:42:52.760 Matt Borris: yeah. 338 00:42:53.110 --> 00:43:10.939 Matt Borris: yeah, I mean, the goal in a fat cut is not to eat as little as possible. It's to eat as much as possible while still losing fat. So staying satiated is so important. I remember when I 1st started my 1st nutrition coach, I was terrified, and one of the things said to me is, you never have to be hungry? 339 00:43:12.170 --> 00:43:15.680 Matt Borris: You shouldn't be. We should not be hungry if we can avoid it. So 340 00:43:15.830 --> 00:43:21.580 Matt Borris: it's it's very counterintuitive. And that's part of one of the things with being a nutrition coach is, we have to 341 00:43:21.730 --> 00:43:23.240 Matt Borris: really show people. And 342 00:43:23.340 --> 00:43:24.430 Matt Borris: you know what 343 00:43:24.540 --> 00:43:28.270 Matt Borris: actually makes sense. There's so much noise out there. There's so many 344 00:43:28.500 --> 00:43:29.920 Matt Borris: bad slogans 345 00:43:30.140 --> 00:43:34.690 Matt Borris: eat less, move more 4 words awesome. It must work right? So. 346 00:43:35.070 --> 00:43:36.459 Twin Cities Kettlebell Club: Calories, in calories, out. 347 00:43:36.750 --> 00:43:39.120 Matt Borris: Oh, that's that's all it is. Yeah, there's there's nothing else. 348 00:43:39.120 --> 00:43:40.609 Twin Cities Kettlebell Club: Just Kiko, that's all. 349 00:43:40.610 --> 00:43:45.740 Matt Borris: Yeah. So it's, you know, it's it's 1 of the big parts of being a coach. You have to, really, you know. 350 00:43:46.290 --> 00:43:51.879 Matt Borris: explain all this people, and when you hear people say it, it's like, that's just too easy. I can't possibly work. 351 00:43:52.490 --> 00:44:09.059 Twin Cities Kettlebell Club: It's counter programming. You have to. You have to undo some of the some of the the messaging that's been kinda ingrained in people beaten into people's heads. So what are what are kind of your what are? What are the key habits been for you that have been, that have been successful for your for your fat cut. So so far. 352 00:44:09.560 --> 00:44:17.173 Matt Borris: So one of the big hacks I have. So I'm a big fan of anchoring new habits, positive onto old habits. So. 353 00:44:17.520 --> 00:44:18.070 Twin Cities Kettlebell Club: For the wind. 354 00:44:18.070 --> 00:44:27.210 Matt Borris: Absolutely have it stacking, and if it's already established, you could add something to it. So one of the big ones that almost all my clients use is the veggie bucket. 355 00:44:27.470 --> 00:44:33.789 Matt Borris: So when you come home from grocery shopping, do you just leave the food out, and I can put it all away tomorrow right. 356 00:44:34.790 --> 00:44:37.209 Twin Cities Kettlebell Club: Nope, everybody puts it away right away 357 00:44:37.530 --> 00:44:38.360 Twin Cities Kettlebell Club: right. 358 00:44:38.600 --> 00:44:46.769 Matt Borris: So what we do I try to encourage people is, take your fruits and vegetables that you bought, wash them, and immediately start cutting them and getting them ready to prepare 359 00:44:46.840 --> 00:44:55.969 Matt Borris: your veggie bucket sits at the front of your fridge, not the back. The front idea behind this is, I'm starving, and I need a snack. That thing's staring at me. 360 00:44:56.070 --> 00:45:01.569 Matt Borris: The healthy option was just made super easy, and if I don't want that, I start to ask myself. 361 00:45:01.910 --> 00:45:03.340 Matt Borris: okay, am I hungry. 362 00:45:03.500 --> 00:45:09.269 Matt Borris: or am I looking or stress eating, or am I looking to eat out of boredom? Helps you get that? That 363 00:45:09.280 --> 00:45:12.309 Matt Borris: that second, you know, between the urge and the action 364 00:45:12.680 --> 00:45:18.029 Matt Borris: to make sure I'm doing a healthy option also days where you want to come home. 365 00:45:18.520 --> 00:45:24.810 Matt Borris: Crap! I didn't pray do anything for dinner. That's when so close to pop out that. Skip the dishes and order pizza. 366 00:45:24.910 --> 00:45:38.199 Matt Borris: Now you have the fruits and veggies already prepared for you. Easy. Stir, fry easy snack to make dinner. I do the same thing, my chicken. I have it all in bags marinade already, so it's super easy. If I ever have to make something really quick, or Sarah 367 00:45:38.330 --> 00:45:45.379 Matt Borris: thing of chicken. The veggies are there. We just made it really really simple meal quickly, because we had already stacked the habit. So 368 00:45:45.450 --> 00:45:49.449 Matt Borris: fruits, veggies, absolutely key to us. 369 00:45:49.450 --> 00:45:52.019 Twin Cities Kettlebell Club: You guys have a do you guys have a rice cooker by chance. 370 00:45:52.020 --> 00:45:52.670 Matt Borris: We do? 371 00:45:53.020 --> 00:46:13.340 Twin Cities Kettlebell Club: That's 1 of my. That's 1 of my favorites like, for, like cause, you're talking like we're talking about, you know, simple hacks to to have food on hand like you throw. It's 45 min to cook 2 cups of 2 cups of rice or 2 cups of brown rice or quinoa, or whatever right and like, and if you have that already pre cooked, and then you just throw it in the fridge, and you've got you've got veggies already prepared. 372 00:46:13.500 --> 00:46:32.099 Twin Cities Kettlebell Club: You've got rice that's already pre cooked, and then all you have to do is cook your protein in your in your wok, so you've got your your your protein like ready to go, you cook it, take it out, throw your throw your rice in there, throw your throw your vegetables in there, cook that, and then throw your protein back in. Stir it all together. 373 00:46:33.520 --> 00:46:37.039 Twin Cities Kettlebell Club: 5 min, 5 10 min dish right there like. 374 00:46:37.040 --> 00:46:45.159 Matt Borris: Exactly so by by adding, you know, at spending 5 to 10 min when you're putting your groceries away, you've created this situation. What's going to help you get out of that. 375 00:46:45.170 --> 00:46:48.089 Matt Borris: I'm hungry. I'm getting skipped. The dishes so 376 00:46:48.270 --> 00:46:52.600 Matt Borris: absolutely been a must for me on that 2. I protect my sleep 377 00:46:52.850 --> 00:46:55.310 Matt Borris: very diligently while I'm in a fat cut, so 378 00:46:55.720 --> 00:46:57.390 Matt Borris: I'm up pretty early. 379 00:46:57.390 --> 00:47:11.936 Twin Cities Kettlebell Club: It's been hard for us to get this podcast. Recorded because you've done such a good job. Being like, Nope, I gotta go to bed. I gotta I can't. I can't be up that late tonight. You're an hour ahead of me, which isn't, which isn't helpful. You're up early, and I'm a night owl, so you know there's there's all those things. But 380 00:47:12.160 --> 00:47:30.769 Matt Borris: Becoming one of the becoming one of the 5 forty-fiveers in the for the gym crew. It's it gets addictive, and I think that's 1 of the big things they you always talk to the the morning people. It's they protect their sleep. So I am in bed, usually by 9 or 9 15. I make sure it is a dark room. It's cool. If I've had a bad day or something like that. 381 00:47:30.950 --> 00:47:34.660 Matt Borris: I'm okay with taking a little bit of the Cbd Aid. So 382 00:47:34.800 --> 00:47:36.919 Matt Borris: have to protect the sleep. I mean the 383 00:47:37.350 --> 00:47:45.739 Matt Borris: so many people. You know. We want to stay up late, or we're going to wake up early if we have bad night sleep, because we're going to get that workout in right. It's so important to get my workout in. No, no. 384 00:47:45.870 --> 00:47:47.859 Matt Borris: take the extra hour and a half of sleep. 385 00:47:48.020 --> 00:47:53.410 Matt Borris: rest, digest it, lets everything reset, lets our as our bodies heal so 386 00:47:53.850 --> 00:48:07.139 Matt Borris: absolutely. Very, very, very stringent on sleep. And then, you know, really trying to limit certain things so never can't have anything but desserts, processed food, high caloric drinks. 387 00:48:07.770 --> 00:48:15.309 Matt Borris: not saying I've cut them all out, but I'm definitely limiting it significantly. More probably, you know, we've talked before. 388 00:48:15.940 --> 00:48:21.350 Matt Borris: I believe you know, I know there's a higher power, and that higher power loves us because of fermented and distilled beverages. 389 00:48:22.760 --> 00:48:23.690 Twin Cities Kettlebell Club: Slash by. 390 00:48:24.030 --> 00:48:26.230 Matt Borris: Exactly, but you know what. 391 00:48:26.670 --> 00:48:31.125 Twin Cities Kettlebell Club: I'm living in maintenance and being on a cut right? I'm I'm having a beer. Matt is having water. 392 00:48:31.360 --> 00:48:32.070 Matt Borris: Yep. 393 00:48:33.450 --> 00:48:40.680 Twin Cities Kettlebell Club: That's because I'm not actively. I'm not actively in a cut right now. I'm I'm just living in maintenance and living living my life. But this will be the only year I'll have tonight. 394 00:48:41.620 --> 00:48:46.009 Matt Borris: But yeah, so those are kind of the the key things that I'm working on. And then also. 395 00:48:46.170 --> 00:48:47.290 Matt Borris: being nice. 396 00:48:47.430 --> 00:48:51.970 Matt Borris: I'm I'm trying to silence that interval. It's why I only weigh myself once a week. 397 00:48:52.200 --> 00:48:56.629 Matt Borris: Scales can fluctuate 2 to 5 pound fluctuation is completely normal. 398 00:48:56.660 --> 00:49:06.309 Matt Borris: You might have done a really hard workout you might have in flame. Our body is X amount of water which I've heard between 40 to 60 water that goes up that goes down 399 00:49:06.350 --> 00:49:11.019 Matt Borris: the scale jumps. So really trying to focus on that once a week. 400 00:49:11.270 --> 00:49:25.900 Matt Borris: Hop on the scale, see what happens. But I don't let myself get beat up over it. So those are all the big factors I'm working on. But definitely, the being nice to yourself is so important. And it's what we really try to stress to all my clients is 401 00:49:26.270 --> 00:49:27.670 Matt Borris: you're not a piece of shit. 402 00:49:28.130 --> 00:49:35.070 Matt Borris: You're not doing anything wrong. You're taking action like you've gone from pre-cognitive to cognitive to action. That's amazing. 403 00:49:35.920 --> 00:49:39.180 Twin Cities Kettlebell Club: But we gotta put that on a t-shirt. Phoenix. Wellness, you're not a piece of shit. 404 00:49:39.480 --> 00:49:40.420 Twin Cities Kettlebell Club: Honestly. 405 00:49:40.420 --> 00:49:40.920 Matt Borris: It is. 406 00:49:40.920 --> 00:49:42.247 Twin Cities Kettlebell Club: Your new tagline. 407 00:49:42.690 --> 00:49:58.290 Matt Borris: It is probably one of the things I have to talk to people the most about where you know. I don't know where these 30 pounds came from, and I can't believe I let myself do this, and I'm such a piece of shit, and you know I I went out last night, and I had 2 drinks. I shouldn't have had any drinks, and I shouldn't have had that. 408 00:49:59.560 --> 00:50:00.500 Matt Borris: Be nice. 409 00:50:01.330 --> 00:50:02.970 Matt Borris: Be nice yourself. It's okay. 410 00:50:02.970 --> 00:50:13.429 Twin Cities Kettlebell Club: Space between your ears. Very dangerous neighborhood people get mugged there. It's it's crazy how how comfortable we are talking, saying terrible things to ourself that we would never say to another human being. 411 00:50:13.430 --> 00:50:31.609 Matt Borris: Absolutely. It's that we all have an inner bully, and especially when it comes to nutrition, you're reaching out to a nutrition coach. You're probably unhappy with something, and you're going to blame yourself. But you shouldn't. It happens nutrition is so hard, there's so much misinformation. There's so many confusing fads out there. 412 00:50:31.620 --> 00:50:32.990 Matt Borris: Oh, so 413 00:50:33.120 --> 00:50:40.290 Matt Borris: that's why I always help be nice. Be nice to yourself you're doing. You're doing something which is more than most people do. 414 00:50:40.800 --> 00:50:50.029 Twin Cities Kettlebell Club: No, I I checked my spreadsheet, and you've been on a fat loss cut for 5 weeks, which means you started your fat loss cut in the end of May. Which 415 00:50:50.605 --> 00:50:53.529 Twin Cities Kettlebell Club: that means you're doing a summer fat loss. Cut. 416 00:50:53.840 --> 00:50:54.780 Twin Cities Kettlebell Club: Explain yourself. 417 00:50:54.780 --> 00:50:55.550 Matt Borris: S. Time. 418 00:50:55.880 --> 00:50:58.450 Matt Borris: It is honestly the best time 419 00:50:58.600 --> 00:51:06.189 Matt Borris: to start a fat cut. Most of us, we think. January New Year's resolution want to get that summer body 420 00:51:07.280 --> 00:51:11.230 Matt Borris: when we're going to be making changes to our day-to-day lives and everything. 421 00:51:11.820 --> 00:51:20.520 Matt Borris: I just find it so much easier in the summer because I'm up here in Canada. We have 4 seasons, almost winter, winter, still winter construction. 422 00:51:22.890 --> 00:51:32.770 Matt Borris: Some of you know, the best activities we can do for people getting on. Starting is going for walks. People ask me all the time what's the best type of fitness? If I want to start losing fat walk? 423 00:51:33.420 --> 00:51:38.439 Matt Borris: Our bodies were made to walk. It's low stress, high recovery like really, really quick recovery. 424 00:51:38.520 --> 00:51:42.790 Matt Borris: If you love crossfit to crossfit, if you love Zumba, do, Zumba. 425 00:51:42.980 --> 00:51:51.159 Matt Borris: if you love anything like that, do it, do it out of love. But it's not going to be, you know, the major changing factor. So walking in the summer a lot easier 426 00:51:51.980 --> 00:51:54.489 Matt Borris: fruits and vegetables. They're in season. 427 00:51:54.560 --> 00:51:55.900 Matt Borris: and they're delicious. 428 00:51:56.740 --> 00:52:08.630 Matt Borris: Start going to things like farmers markets. That's 1 of my customer, one of my clients I'm I'm working with right now, where she had a bad relationship with food. She only ate the same things every single time, and it got super boring, and she was punishing herself. 429 00:52:08.880 --> 00:52:14.260 Matt Borris: Part of her homework is you're going to go to a different grocery store like an ethnic grocery store or a polish. 430 00:52:14.390 --> 00:52:20.990 Matt Borris: You're going to go to a far more market, and you're going to try new things. Everything's in season, everything's fresh. It gives you a great idea. 431 00:52:21.150 --> 00:52:32.339 Matt Borris: and if we can start to build happy and healthy habits in the summer, it makes it a lot easier than when you're bogged down stuck inside in winter. That's when the pantry is yelling at you because 432 00:52:32.400 --> 00:52:33.780 Matt Borris: it's minus 30. 433 00:52:33.820 --> 00:52:36.430 Matt Borris: You don't want. You don't want to feel like digging out your car. 434 00:52:36.690 --> 00:52:38.239 Matt Borris: Okay, Netflix, and 435 00:52:38.610 --> 00:52:43.400 Matt Borris: chip binging, so we can start to establish the healthy habits when it's a nicer weather. 436 00:52:43.480 --> 00:52:45.990 Matt Borris: When you have more access to doing different things. 437 00:52:46.190 --> 00:52:47.949 Matt Borris: I find it super helpful. 438 00:52:48.190 --> 00:52:54.919 Twin Cities Kettlebell Club: Yeah. And I think I think another piece to that, especially for those of us in the northern climates, right is, it's much easier to get a lot more sunlight exposure. 439 00:52:55.210 --> 00:52:56.820 Matt Borris: Oh, vitamin d absolutely. 440 00:52:56.820 --> 00:53:21.439 Twin Cities Kettlebell Club: Get that. Get that vitamin d, and also it ties to not just the vitamin d, but also the the sun exposure that gets you that uva uvb 1st thing in the morning. You're you're gonna get. You're gonna get better Circadian rhythm. It helps you wake up out of your sleep, and then when the sun starts to go down, which it goes down later, right you you'll but you'll be ready to. You'll be ready to wind down. So you'll you generally have a more, a larger activity window, because we are 441 00:53:21.955 --> 00:53:27.619 Twin Cities Kettlebell Club: tribal hunter, gatherer, evolved animals. So we tended to move more 442 00:53:27.864 --> 00:53:52.310 Twin Cities Kettlebell Club: when there was more sunlight hours, so it would make it would track that we would actually be able to get a higher level of baseline activity during the summer, because we get more sunlight. We get, we get better sleep, wake cycles. We're active longer like you, said. The temperatures make it a lot easier for us to get outside and actually do some of these things. I think I think all of the things I mean you and I've you and I've talked about this, you know, a few times like summer is actually one of 443 00:53:52.310 --> 00:53:59.630 Twin Cities Kettlebell Club: one of my favorite times to do a cut, because for all of the for all of the reasons that you said. But I like I love to like just 444 00:53:59.710 --> 00:54:06.609 Twin Cities Kettlebell Club: gorge myself on strawberries, or, you know, like you know, you go, you go, you go strawberry picking, or you go. 445 00:54:06.820 --> 00:54:34.289 Twin Cities Kettlebell Club: You go grab whatever whatever looks good at the farmer's market, or whatever, and it's like, and it's super cheap, too. That's the other thing that's that's the other thing that's great about summertime. Fresh produce buying is. It's like, oh, not only are the strawberries. Delicious right now. But they're like $2 a pint. Okay, cool like I can get. You know, I can get a pound of strawberries for 2 bucks cool. That's that's you know. That's incredible. And in the wintertime they're terrible. And they're like $7, you know. 446 00:54:34.290 --> 00:54:48.959 Matt Borris: It's a it's a lot harder to find that that enjoyment when it's winter, and like I said, all the produce I'm saying, eat more produce, but it all stinks right now, but it's also a great thing where I like to kind of gamify and make nutrition fun. And I said, you know 447 00:54:49.140 --> 00:54:51.059 Matt Borris: you're going to be eating more fruits and veggies. 448 00:54:51.400 --> 00:55:00.780 Matt Borris: Take your husband, go to a farmer market, go plan a trip out to the countryside and drive around and see what you could have. It kind of creates a fun experience 449 00:55:01.330 --> 00:55:16.430 Matt Borris: for your nutrition, which isn't always, you know. We're nerds. We love this stuff. But people don't want to be obsessing about this. They don't want to be thinking about. I have to do this. I have to do this, but you can make a game out of it. You can make a little bit of fun. You can make some outings, some social engagements around good nutrition 450 00:55:16.460 --> 00:55:19.150 Matt Borris: all of a sudden becomes a lot lot more palatable. 451 00:55:19.490 --> 00:55:37.100 Twin Cities Kettlebell Club: I love the I love the the like. Try a new vegetable thing, or try a new supermarket thing that you put in front of your client. I love that. That's a that's a great like I I did that a while back where I like I would. Intentionally, I was like intentionally gonna learn how to cook different vegetables and make different dishes from. I haven't done that in a while. So now I'm gonna take that challenge back up because I. 452 00:55:37.100 --> 00:55:37.650 Matt Borris: Yeah. 453 00:55:37.650 --> 00:55:54.716 Twin Cities Kettlebell Club: I've been. I've been largely sticking with, you know my, my broccoli and things that things that I know that I enjoy, and I eat them fairly regularly, but like I haven't made like eggplant Parmesan or anything like anytime anytime recently, and there's no good reason not to. Now is a great time to do that. So I'm gonna I'm gonna take that challenge on. Actually, I know. 454 00:55:54.960 --> 00:55:56.109 Matt Borris: I like it. 455 00:55:56.356 --> 00:55:56.849 Twin Cities Kettlebell Club: Do it! 456 00:55:57.200 --> 00:56:06.870 Matt Borris: Yeah. So like one of the things I like to do as well. There's a local kind of farmer market here, and they have once a month you get a veggie box. You have no say what's in it, but it's all. 457 00:56:06.870 --> 00:56:09.490 Twin Cities Kettlebell Club: Oh, yeah, yeah. The market share. Yeah. Yeah. As well. 458 00:56:09.490 --> 00:56:20.140 Matt Borris: And so I comes. I have no idea what this food is. I'm going to try it. I'm going to eat it. Oh, my God I love! This is fantastic, or I hate it. It kind of makes a you know, a little more fun. So you don't know what you're getting. 459 00:56:20.780 --> 00:56:28.520 Twin Cities Kettlebell Club: Quick, AI hack, for since I'm an AI nerd, since since we have this capability, now you get your Reggie share, and you're like, I don't know what the fuck this is. 460 00:56:28.670 --> 00:56:45.139 Twin Cities Kettlebell Club: Pull out your phone, point your camera at it. Not only will it tell you what it is, but you can also. You can also then ask for hey, help me find a recipe, a healthy recipe to use the this leak. I've never had leaks before. Right like, what do I make? What do I make with leaks? Oh, potato, leak, soup, or whatever right like? I don't know. I'm just throwing that out. 461 00:56:45.140 --> 00:56:45.740 Matt Borris: Absolutely. 462 00:56:45.740 --> 00:57:04.368 Twin Cities Kettlebell Club: As an example. But, like I love that you can. Now you now have the option of like pointing your camera at things, and it can actually point you to recipes. Which is super helpful for people that don't have any experience, because some of these ingredients can be like intimidating like you get an artichoke. What the hell do I do with a whole artichoke? I don't know. I've never like I I have no idea what to do with this thing. 463 00:57:04.590 --> 00:57:06.869 Matt Borris: No, it's it's amazing. Sometimes you have to. 464 00:57:06.870 --> 00:57:07.570 Twin Cities Kettlebell Club: And earn. 465 00:57:08.000 --> 00:57:20.120 Matt Borris: Yeah, I mean, a lot of people sometimes lack like you said those basic skills. You know, a friend of mine had a Nf nhl player just drafted as a nutrition client, and they had to take a step back because he didn't know how to cook a chicken breast. 466 00:57:20.850 --> 00:57:26.409 Matt Borris: and that's legit. You went through through college sports. How many of those guys cook for themselves? 467 00:57:27.280 --> 00:57:36.000 Twin Cities Kettlebell Club: Very few. We were all at the cafeteria man like that was, that was that's where we lived right like I was one of the few people. I was one of the few people on the football team that knew how to cook. 468 00:57:36.170 --> 00:57:36.910 Twin Cities Kettlebell Club: Yeah. 469 00:57:37.090 --> 00:57:43.879 Matt Borris: That's it's a big issue. That's why people are eating so much processed food, so much skip the dish. They just. We sometimes lack those skills. 470 00:57:43.880 --> 00:57:47.490 Twin Cities Kettlebell Club: Is that like Uber eats, or like Doordash for those of us on this side of the the side. 471 00:57:47.490 --> 00:57:51.430 Matt Borris: Exactly the same thing. Yeah, okay, okay, food delivery apps. Yeah. 472 00:57:51.430 --> 00:58:20.290 Twin Cities Kettlebell Club: There you go. Okay, yeah, I was. I I contextually picked up on that. But you know, we're we're, you know, selfish, selfish American audience here. So well, Matt, all right, you're you're getting close to your bedtime here. So I wanna make sure I can. I can get you get you to bed on time. How do people follow you? Your your new brand? How do they follow? How do they follow you as a as a nutrition coach. How do they reach out to you? How do they hire you? What? What are all the what are all the socials, and how do we get at you? 473 00:58:20.490 --> 00:58:41.180 Matt Borris: Absolutely so. Instagram is phoenix underscore wellness underscore. Ca, you can find that out. I can also follow my my lifting page directly, or my personal account. That's Matt Boris to ours. There's a link to Phoenix wellness in there also. Www. Dot Phoenix. Wellness. ca.com is the website 474 00:58:41.550 --> 00:59:02.289 Matt Borris: with the email address and everything we can, we can talk have a have a quick chat. And if anyone from this show does. Wanna have a quick talk? I'll say, offer, you know, a 15 min, you know, discovery. Call for anyone that wants to talk. See what nutrition coaching is about. If you have any direct questions, just make sure you drop that. You're listening to this podcast and 475 00:59:02.290 --> 00:59:04.250 Matt Borris: we'll, we'll find a time to make it work. 476 00:59:04.430 --> 00:59:19.179 Twin Cities Kettlebell Club: Awesome. Appreciate you. We'll put all the we'll put all the handles in the links and everything in the episode description, too, so people will be able to to find you there. So my friend, it was great as always to to catch up with you. I will see you in what? 20 477 00:59:19.330 --> 00:59:22.029 Twin Cities Kettlebell Club: 4 days or so? 2020. 478 00:59:22.030 --> 00:59:22.530 Matt Borris: 24. 479 00:59:22.530 --> 00:59:22.980 Twin Cities Kettlebell Club: Please. 480 00:59:22.980 --> 00:59:27.419 Matt Borris: Yeah, you'll you'll come up a little bit early to help us set up because we I like to use us slave labor. We appreciate. 481 00:59:27.420 --> 00:59:37.299 Twin Cities Kettlebell Club: I'll probably get in around. I'll probably get in on Friday this year. It's going to be a little bit tighter than usual, but that doesn't mean that we can't still have all the fun that we that we normally have. So I'm really looking forward to it. 482 00:59:37.720 --> 00:59:41.729 Matt Borris: Awesome. So am I. It's gonna be a. It's gonna be a great event and can't wait to see everyone. 483 00:59:42.300 --> 00:59:44.739 Twin Cities Kettlebell Club: Appreciate you coming on, Matt. We'll talk soon. See you, brother. 484 00:59:44.910 --> 00:59:45.719 Matt Borris: Thanks. Jordan.