Tips to Improve Your Fitness | A Conversation with Nike Master Trainers


Hi Welcome to trained at Nike. We believe that greatness isn't born. It's trained and that means more than just a workout each episode. We'll bring you conversations with leading experts in what we call the five facets fitness training recovery nutrition mindset and sleep. I'm Ryan flaherty senior senior director of performance Nike. I trained some of the world's best athletes like saquon Barkley Russell Wilson and Marcus Mariota today we're talking to some of our Nike Master Master trainers and about their philosophies on training and their best tips related to each one of them five. You're listening to train presented by training is like my celebration like even when things are going great or it's like my council of when things aren't going great right and it always pulls through for me. It's like my happiest time of day and like I was like you know if I don't just get that time to move whatever that type of movement be like I'm I'm sad such like never lets me down like it's always there for me even if he's not moving for five fifteen minutes a game like totally flip your whole day that's Kirsty we got so the Nike Master trainer talking about her attitude towards training and lighter and you could probably hear that she's not the only one in the room. This episode is a little bit different France instead of a one on one interview I the chance to sit down with three other Nike Master trainers to talk about their training philosophies how they design workouts and their practical tips on how to get the most out of all five facets of training. You'll be hearing from Kirsty Joe Holder and Bettina Gozo each of them started their careers in very different fields in music in business and medicine before they found training as their profession today Kirsty specializes in high intensity interval training Joe Coaches clients to gain strength and tone in Patina focuses on strength training and lifestyle changes before we jump in. I wanted to tell you about how I got into training and today I specialize in training elite athletes for power and speed but before all of that I grew up playing football and competing in track and I played in college and even had the opportunity Gopro but unfortunately kept getting injuries each injury was a setback and frustrating in its own way but the process of rehabbing my knee over and over and thinking about how to avoid injury injury is what piqued my interest in training. I knew I should train in a way that was more specific to me and at the same time I started helping other athletes avoid injuries that were specific to their bodies from there. I went onto coaching kids. Some of my earliest clients were a bunch of eleven year olds doing speed training in a public park next to Stroller playgroups. I eventually began working with high school students than college athletes and today I'm fortunate enough to work with some of the top athletes in the world but no matter who I'm working with I see each session as an opportunity to share share my passion for Math Science Sport. My earliest setback is what taught me the importance of designing a training plan that works for you and it's why I think fitness is not one size size fits all and neither is life. Each of these master trainers has their own story which informs how they worked with their clients. We covered so much in our conversation. I want you to hear here at all so now let's get to the interview all right. Well you guys thank you for joining me appreciate it on New York City all right so I just WanNa go around just a little bit and just tell me what about yourself. How you guys got started? Lewd Carusi will start with you. I'm also otherwise known as Christie. I am from New Zealand. <hes> Annabi living in this as now for about four Oy is I got obsessed with training. When I was at school I was playing a ton of sport and then naturally as I transition from university that turned into going to the gym and that just kind of became everything for me and I just love watching the relationship that people have with exercise in the way that kind of like radiates out of them towards everything else than they do? What was your kind of progression Russian from university to then today? It was the first time I've done a high intensity workout that I really was hit in the face of that and I was like wow I don't really know if I hated veteran loved that but like I couldn't stop thinking about it so I pitched it sort of to a gym that I was working with the New Zealand. We were sort of talking about it. I'm quite a bit great. You're going GONNA do it like no not me. I just love going to the gym and so that kind of was the way they actually pulled me into going and getting certified as a trainer and doing a lot of other stuff and it was funny only because I was enjoyed being like more of like an ideas person like a brand manager but I then realized I was like wow the passion that I have for this is like so much more than the finance degree degree that I have or anything else that was doing and I was obsessed with learning and just constantly curious and then from there that kind of took me many different places aces and then obviously the best thing about living in the states as there's just so much more exposure to different things happening in fitness you constantly learning new things and <hes> you know the number of certifications indications and courses you can do here in different stuff is just completely opened my mind to conserve obsessing now about learning more and more about you yeah <hes> uh so growing up music was my number. One thing you know I played music. I play Jazz Band Played Guitar Played Bass played in bands pretty much my whole life and I never really played a lot of sports sports but I did some dance and in my early twenties I was playing in a band professionally and US playing Bass Guitar playing at clubs and bars every single tonight and probably was not the best version of myself drinking Tequila drinking a lot of things you probably shouldn't be put it in your body and eating a lot of crap and a lot of bad food and staying up every single weekend till three in the morning if not later and it wasn't until my roommate challenge me to go to a class with her that she was just so obsessed with and and I was like yeah right. It's probably not that hard but she's like my gosh. It's so hard and when I went with her I remember grabbing like the five pound weights or something like really really light and she grabbed the ten pound weights and I thought she was crazy and yeah I mean I was. I don't even know what happened in that forty five minutes but it was it was intense. It was one of those things where where I was like okay. I think this is so intense but I didn't let it defeat me. I really let it fuel me and you know it made me feel better. Once I kept going to the classes and then I noticed risk I was getting better performances. I could last these two and a half hour three hour sets and not feel completely completely dead after a long long night of drinking and then you know I eventually stopped drinking because I wanted to feel better and then I noticed that I was starting to make positive changes not only in my life but then my band members would be doing thinks of me doing squats with me and I was like making these positive changes in other people's lives and so we decided to get a certification just to make some extra money and then I just realized how much I really love doing it and it was such a passionate thing and I felt so empowered to be able to do something for myself that I wanted other people to feel that same exact feeling so you know I just kind of went full blown training. I was like riding my bike around from one gym to another gym to another studio but then also playing till five A._M.. Every single day and then waking up at four A._M.. To train people during the week so eventually I had Suffering because music is such a big passion of mine but I know it's cheesy but helping people is is a lot bigger fashion. Are you able now to get back into your. You're playing a little little bit here and there. It's fun. It's more of a like a fun thing that helps you release. You know any stress that I have and you know at home. I play Bass Guitar almost every single night and so fun Joe. Yeah well you mean I mean I was a kid. Growing up athletes up did football basketball and track but I thought I was either going to be like a doctor a pro athlete so I went to U.. Penn where I play hey football and I kind of dealt with a lot of injuries there. I just got very interested into into training is mainly because if I didn't figure out <hes> because I suffered the ankle injury so if I didn't figure that had me miss a year so I figure out a better way to train and basically I wasn't going to be able to come back and play sport so kind of combining that with you know some other things that I was studying just like like human behavior just generally fascinates me so I was studying like associate psychology within a health and medicine round and now just trying to apply certain things to me just so I could figure out the best way to hopefully like hugh my body so I kinda worked back with my dad and <hes> we came came up with a plan and it was probably like the first time of went on like a serious diet because when I went to school you know how it is like they just have you put on weight to put on weight even though like you're looking good. You're not really feeling good by any means. You're telling kids like drink a gallon of milk day for me <music> but yeah work back with my dad when I die went on a different training program and luckily was able to come back enough start playing within my last year. I broke my leg. My senior year so the ankle injury was about my sophomore year. The broken leg was my fifth year senior year fourth game of the year and then I wallowed followed by twenty four to forty eight hours. If I like thought about how bad mentally my previous injury put me and I figured that was a key reason why my body wasn't healing so again like <unk>. I cooked up a plan with my pops and I was able to come back in about four weeks of play to play <hes> my senior year. Yan last year tonight. It was like all right. Maybe <hes> maybe I'm on to something here but I never thought I would get into training. I worked in food first few years out of college for a health startup but then I started <hes> because it kind of caught a little bit traction in college I kind of kept up with it and then <hes> trade. My friends like just renegades just goes. It was fun and kind of kept me saying. I was trying to figure out like what I wanted to do. In my life and then <hes> eventually started working part our time in a gym in addition to my full time Gig and <hes> Nike kind of came in scouted a class at actually wasn't supposed to be teaching like a small semiprivate class it was grounded unlike strength training for runners when at the time in New York that was a really foreign concept. I want to get into a little bit of just talking through your philosophy. So when someone comes into work with you what is your training philosophy with them talk about a kind of your demographic of the type of people you guys train the most of and then kind of what your philosophy is in working with with them so I work with all all different types of clients and really for me. It's just all about making sure they feel good. So a lot of my clients are people that are just trying to get through their day. They're getting through their workweek or getting through. Do you know if I have some actresses or you know people that just need to be able to feel good in general obviously I have programs for them to get them stronger and to get them better but some people that I've worked with have never worked out ever in their whole life so just those are usually my favorite because a lot of it is just getting them to surprise himself and challenge themselves to do you think they never thought they can do but then obviously in a strategic way not just throwing a bunch of random crap at them but yeah I think for the most part is just about influencing positive change in their lives and making sure that they're doing things beyond their workout so it's not just the forty five to one hour that they're spending with me. It's about you know what kind of things are the implementing in their lives. Are they feeling better on on a daily basis so you know I like to incorporate mindfulness and meditation and figure out what they're eating and I don't like to just change their diets completely. I like to figure out what they're doing already and just this figure out what small changes they can make from there yeah no absolutely from a training perspective. Though is there anything that you're that you're kind of focusing on if if I were dot com is there like one or two things that would make it like a Bettina kind of style of training so I mean obviously there's always some movement. Pratt and stuff but there's always going to be some sort of strength training inning <hes> depending on their level. I mean it's probably body weight or you know I'm GonNa incorporate their dead lifts all the basic movement patterns and then from there just do something that's going hitter really kick it up and be have fun and then at the end you know just make sure that they're feeling good awesome. Joe whereby you my deal is I guess when it comes to training is like I think think that a fitness time forgotten that like the core components of it are like physical education so a lot of people don't really focus on the educational aspect but <hes> especially she kind of self glorification kind of virus. That's spreading through fitness like everybody just wants to do physical kind of show feats of strength <hes> so my thing is like when you bring somebody in which you would chew <hes> especially with the people that I work with. Who's often very funny like I've been able to work with <hes> I guess very top in people in their respective industries <hes> who are very far advanced but then when it comes to like understanding themselves or their movement or what they need to get ready for <hes> there is a level of like kind of like novice is naive aspects there. I like to make people athletes without them. Realizing they're becoming an ad in and then I figured it has to connect back to <hes> connect back to running and walking like pain-free and in improving overall gate so once those key things are kind of done you typically see a wild improvement. I don't like when people call me a personal trainer. I'm like incorrect. I'm like I'm an energy deal and like I think I'm known a lot for like doing like crazy things upside down and flying hang on a lot yeah whenever I saw training someone and I tried to variety of people <hes> similar to Joe I do try and like some actresses and actors and models but I also trained a lot of creative people that are really like have these high stress jobs behind the scenes you know <hes> and I think training for them as an outlet and then I have have separately people that are just obsessed with running marathons when my clients was training to <hes> to climb everest like really cool goals but whoever they are it's always for me like a navigation when I first US meet them and trying to figure them out of the first couple of sessions like and the one thing I always look for as I'm like what does their internal dialogue because tells me a lot about this person and Mike where we need to go in terms of shaping the goals <hes> I love strength training. I think it's funny because I do a lot of body weight that I think people think I don't strength train but <hes> bodyweight strength is also like something I love because it can be with you anywhere. I hate excuses <hes> so I think exercise is an exploration of self off and it tells you so much about yourself just like any other relationship. It's very revealing of your personality and maybe way you'd like cheat yourself a little bit so so that's why I love to use some conditioning stuff and a lot of high intensity not to break people. It's not about trashing the body. I'd like to see where they decide to quit or were. They decide to like really kick into gear because I do believe like if you always feel the person that always stops five seconds early. I bet you quit early on your relationships. Your job like on a lot of things when it. Just gets a little bit tough and so I you know like yeah like I will tell people like how doing show them like. Give me a six out of ten in and like I want to be frank because I'm like I don't like to see anyone sell themselves short and that's why it's about an energy dealing thing and it and anyone I try and it's an energy exchange so <hes> it's just really about getting people I love when people can just kind of get lost in movement. I think we're over thinking all the time and that's why I always loved high-intensity because I feel l.. Nice free when I feel breathless so much of training is is the psychology in the emotional connection trauma and experiences you go through as to what shapes kind of your view of exercise and there's this internal dialogue right. Can you talk about that a little bit like what are some of the things you see from people because sometimes that self talk is really negative too. So how do you deal with that internal dialogue dog. I think people don't realize the patterns that they get themselves into or the storylines that they write for themselves and you know I encourage a lot of my clients journal as much as they can whether it be about their thoughts the things that they're grateful for the things that they're eating because a lot of times people don't realize they're eating as much as they are more eating the kind of crap that they are and I think when people are just have it right in front of them. They're just like Oh. That's exactly what's happening and also I encourage people to slow down. You know nowadays were just always on our phones were over stimulated constantly constantly so stepping away from your phone not looking at your phone for at least an hour and a half before bed or giving yourself time from your phone and putting it in a different room him and just slowing down and being with yourself sometimes as such a key thing for a lot of people. I just think we're just so every stimulated nowadays so I always encourage everyone to number one being more aware. What advice do you give? Somebody who you can tell is really struggling to stick to a plan. That's a a great question if you're just consistent like just consistent instead of like stubbornly persistent if you kind of just do a little bit every day and get used to have it formations because because there's so many things that are going to try to pull you away you have to set up kind of like associative. Learning patterns like just base infrastructures for success. You'll be fine so the thing that is is for me is I just trying to teach people athle- mindset is like you know whoever M._J.. Lebron etc have missed so many shots but it's those things that continuously push them forward that is exceedingly fleetingly important so I was like I think an open and honest and being kind to yourself. People just aren't kind to themselves and it's okay. It's okay to like to mess up. I think people need to understand. It's not always about winning and that's a thing that I was. I always liked being in second place because then I always had something to keep chasing and something to keep working on and I want to fire onto my ass all the time so I think people need to understand that there's a purpose of knock getting what you want all the time and it's because it's going to shop and you a lot got more. I mean no one wants to be the butter knife in the draw so you should continuously getting so shop. You'll like the bad ass steak knife but that doesn't come from just winning all the time. We'll just getting what you want on so I think people miss all of these like kind of gifted moments from life. Will you have an opportunity to learn. It's just did you learn. What did you just choose tip? Feel sorry for E._S._l.. We're going to take a quick break but when we come back our master trainers will tell us their best tips is for recovery nutrition and sleep if your trainer join a community of trainers looking to make fitness better for everyone learn from leading experts in performance mindset nutrition recovery and sleep and get an exclusive thirty percent discount on Nike apply at Nike Dot Com Slash M._t._c. pro so I want to go through a little bit of a lightening around here for second we'll start. It was sleep so if you could give someone one piece of advice around sleep. What would you say I would actually say you need to prioritize sleep more than you're prioritizing your training but I think no? I think it's more about like strategically looking. Get your calendar and understanding your schedule and seeing the opportunities for sleep and knowing like hey you know if you're turning up to the gym like like running on fumes all the time like it's just actually knock great the work that we're doing. Yes <hes> sleep rituals really important so making sure you put your phone down at least an hour before maybe even wearing blue light blockers you know when the sun goes down. I'm pretty much a nerd and do do that around you can drive around at night fem at dinner with friends all wear them and <hes> yeah even journaling before I go to bed is really important. I tell my clients to do that. To you. Know shut out the day I also can't have any light <hes> so I wear an eye mask or I'll make sure I blackout curtains to Joe. What do you consider your wake-up as part of your kind of sleep sleep routine and have it five minutes of breathing run through your day? I think if you control your morning you control your day <hes> recovery. What would you give somebody not what is one way they most bang for their buck in terms recovering between workouts? I mean people are dehydrated like all the time and like I mean I think people don't place an emphasis says all night taking time to like actually hydrate properly like even glued activate like people still don't want to do that. They don't WanNa take the time to stretch. They think they're too busy to do everything I'm not cool you too busy to be saw like back injured or slow down like all of these things just like e very simple stuff like if you don't have an extra five ten minutes <hes> like Walmart properly like Dombi at the walkout <hes> I think you know if you have really intense workouts. I think people need to prioritize passive recovery as much as they do active recovery thing not a lot of people do enough nothing and if they're really really pretty intense so whether go to the sauna or you know take an ice bath or ice cold shower and just chill. I think that's a really important for those people that are really really getting after their workouts perfect joe consider your cool like cool down as a warm up for the rest of your day so basically what a lot of times what happens with recovery is routine every I have to be long I know and I really got thank you for that because it's just like take like five ten minutes Miss Max not even like five minutes because basically use that as a transition period for the rest of your day and then you're back out on the street <hes> on the street okay nutrition. I say keep it simple. You know what you're eating. Make It fuel you know if it makes you feel good or makes you feel bad. <hes> Chew Your Food A lot of people. A lot of people don't realize is like that's one of the the the ways we actually extract nutrition and calories from your food and a lot of people again <hes> are to rush when he come when you talk about village to shift nervous systems basically <hes> are aspects of your nervous system is like you need a quality pear sympathetic nervous system the fuel digestion a lot of people are too busy when they're eating so even sometimes if you're eating quote Unquote Nutrient Dancer Healthy Foods or whatever but your body can break it down then becomes problematic and then just be smart with a smart with your eating windows like that's a natural intimate fascinated circadian rhythms. It's like it's not overly complicated so I just give your body a little No excuses so I'm coming with you everywhere going away for work. You're going on vacation. That's cool. I'm coming so you need nothing. It's a really fun like it's it's <hes>. The workouts are pretty short and shop like there's a lot of gluten core activation drills and there there's a lot of burke's like fun things but it goes on a journey. It's going to teach you like if you really trying to like find find some new levels like chasing hot rate and <hes> looking to try something different like it's going to challenge you but it's GonNa hopefully excite you and really like make you feel confident a lot lot of the drills that like interesting and they require practice. You not meant to nail them the first time and that's like that's not the point like there's a beautiful learning involved and like it's so cool when people like hey I couldn't do the the hassles peppy to save my life like at first and then they're like now I did ten or now. I'm doing this many in a minute and I'm like wow you guys are out there. Challenging me <hes> I actually have been doing because I was like. I hate myself terrible yes so my planning is four different in stages and it's meant to be a foundational strength program so we have a variety of drills that are just basic movement patterns but incorporate tempo and you can do it as a body weight program but I do encourage if you WanNa do it again or if someone that's not at a foundational strength level <hes> to incorporate wait. I'm really excited because if people at tested out there is a you know people with different different levels and everyone was challenged in their own way. It's awesome job you might like level up like is not mind. Basically I took the thought process of combining yeah I guess performance fitness like getting people used to. I like to call the doldrums of consistency like especially in the beginning. It's not really about <hes> about five different stages. I Like I want to improve your athletic potential but at the beginning is really just about like setting <hes> kind of base levels especially with conditioning work but it is a full gym kind of situation situation so people that probably are used to working out but then when it comes to a bigger Jim they're get a little bit more intimidated or one a little bit more guidance. My plans definitely for them but it brings out a lot of different things I've used over the years battle ropes assault by treadmills. Slam balls is fun <hes> so it's one of those things where you're like well like I didn't. I think <hes> you'll you'll have a good time so the also Beckett how has training change your guys lives. Training like makes me emotional like it's just like it's like my happiest time of Day A. and like if I I was talking about you know if I don't just get that time to move whatever that type of movement be like I'm like I'm sad like it's such like a never. Lets me down like it's always there for me. Even if you start moving five to ten minutes again like totally flip your whole day training is like it's my my celebration like even when things are going great or it's like my counselor like when things aren't going great and it always pulls through for me for me. It's really changed my relationship with myself and other people you know I don't you. I mentioned playing in a band for a living. I don't think that I was the best version of myself and so I feel like once incorporated training into my life I really became the best version of myself and I constantly want to do do that for myself. Like constantly want to challenge myself constantly WanNa make myself better and I want to do that for my clients and challenge them to do that because it's it's Wednesday incorporated that into my life my life progressively gets better and better and better and it's awesome. A main training for me is just like I mean it's just humbled me to such an extent. That's super fascinating. I think it's <hes> his give me an outlet to apply <hes> certain things that I do enjoy and then it's just a very humbling experience because it's a service industry like you realize realized right out here trying to figure out ourselves in our body and it's allowed me to you know I guess play a small part in people's lives that is fun <hes> do do you have a mantra like. Is there something that you Kinda like Code Mission Statement of Code of ethics like is there a mantra you guys live by. There's a quote that you kind of feel like is really powerful for you and represents who you are. I've always kind of stuck by if you want to go get it like no one's going to do the work for you. You shouldn't want anyone to do the work for you. As yours and a dozen always need it'd be broadcast to everyone else like you can walk in silence and like I think as much as we share a lot on social like you don't see ninety nine percent of the work that's going into everything work hard. Stay humble and be nice to people. That's really all it is for me you know I think that you know that life can be as simple as as difficult as you make it. Just keep it simple or people I mean I guess by key. One is this one can help. Others and others can hope one because I think if we honestly if everybody is takes care everyone else but themselves and everybody's taking care of <hes>. I think health is interesting way to go about that. You guys this has been awesome. Thank you so much for taking the time. Workouts are workouts but I think the people behind find the love that they put into this and their craft and who they are as people is batting really comes through so I appreciate you guys joining me and sharing your knowledge with the world yeah yeah absolutely it's just great to catch up with Joe Oh Kirsty and Bettina but if there's one thing from our conversation that really stuck with me it's each of the trainers brings a sense of fun and in play into their programs and attitudes towards training and this is something I think is so important for trainers in everyday athletes to remember. I work with athletes on their bio mechanics in order to make them faster usually by tenths of a second when there's so much riding on an athlete's shoulders it's really important to incorporate fun and play into each workout so they can actually enjoy what they're doing. When people come and watch the workouts I do with my athletes? They're always surprised by the fact that we actually have fun. It's important not to lose that sense of play no matter what level you're training at if I'm working with a group of athletes have them compete against each other in a relay race or a reaction drill training is a commitment but it doesn't always have to be serious whatever your current workout is remember to find the fun in what you're doing. It will make it easier to stick with the mm-hmm train is produced by Nike Training Club. If you're looking to take your training to the next level check out the Nike Training Club out in it you'll find holistic guidance and free workouts designed by Nike experts go even further and enjoy a seven day free trial of our premium subscription service M._t._c. cream available now in the U._S. With M._T._C. T._C.. Premium you can sign up for the workout programs designed by Kirsty Joe Patina end me the programs last from four to six weeks and even include workouts require no equipment we designed the plan so that you'll see progress and feel noticeably strong also get in-depth nutrition and wellness conduct. Go check it out. That's Nike Training Club APP available Lago Android and I._O._S.. Thanks for listening next time we sit down with Megan Barth the founder of coach for conversation about stress training and resolved this is trained talked to

Coming up next