Fitness for Busy Title Professionals | Coach Rami Odeh Ep 29

all of their health to achieve wealth. And at the end of their life would give back all of their wealth to get their health, right? And so I'd rather have, wealth is good, right? But I'd rather have my health as well. In a world where change is the only constant, Mo Shumil stands at the forefront, guiding title professionals to not just grow their businesses, but to master the art of innovation.

With every episode, you're handed the keys to unlock unparalleled growth and stay ahead of the curve. Get ready for a transformative journey. Hello everyone, and welcome to the Tele-Asians podcast. Today, we're stepping outside the office and into the world of health and fitness to kick off this wonderful 2025 with a bang. If you're ready to boost your energy, sharpen your focus and make this your healthiest year yet, you're in for a treat.

Join us today, an incredible friend of mine, coach, head coach, coach Rami Oday, a fitness expert with over 30 years of experience transforming lives. From tackling fitness myths to sharing the latest trends in health and nutrition. Rami's insights will inspire you to take charge of your wellbeing. So grab your headphones and let's start the journey to a healthier, stronger you. Let's go.

Welcome, Rami. All right, good to see you, Mo. I'm excited. We're all gonna work out for two hours. Welcome coach, Rami.

Yeah. We're just gonna do a workout for two hours, right? Is that what we're doing today? Let's go. How many pushups?

Let's do it. Let's kick off this podcast. Can you share, in the year 2025, can you share your personal fitness journey and what inspired you to transition from endurance sports to strength training? Wow, I love it. So how much time do we have, Mo?

Can I do this in seven hours or, you know, like how long are we gonna go? As long as it takes. Health is very important. Energy and fitness is the key. Love it, man.

It's been a passion of mine for a long time, ever since I was a kid. You know, as a kid, I raced semi-professional motorcycles, motocross for a long time. And I got into fitness to kind of make that better, like to become a better racer. And that kind of morphed from there, got into running, absolutely hated running, which is integral to my story because I ended up becoming an ultra marathoner, which is pretty crazy. Used running to become better at motocross.

Then I really got into running for itself. Then I got into triathlon, did that kind of stuff for almost 30 years. So I did motocross for about 15 years, realized I couldn't make a living at it, you know, and moved on from that. And then ended up going to college, to graduate school, trained the whole time, was doing triathlons, pretty big amount of them. You know, I did them all the time.

And I did that for about 15 years as well. So my journey kind of stayed within the endurance world for a long time. And I really loved it. I got burnt out on triathlon in the mid, like 2005, 2007. I don't know why, I'd only done about 250 of them.

So why on earth could I have gotten burnt out, right? You know, so ended up, you know, I did a lot of short races, did some half Ironmans, did an Ironman. And again, absolutely loved it while I was doing it. It really fit what I needed at the time, which was kind of getting away. And I got into kind of off-road running at that point.

So I really kind of got and wanted to get away from the roads. I wasn't into biking and busy Atlanta anymore. And got up to, we've got beautiful trail systems here. And I got into that. And of course, once I realized you could hike off-road, then I got into running off-road.

And then I realized there was a whole world around that as well, which I didn't know anything about at the time. So found out you can run half marathons and marathons, and then eventually pass the marathon distance, which I didn't even know existed back then, which is an ultra marathon. So got into that and ironically did that for 15 years. So I did a ton of those, worked my way up to the 100 mile distance, ended up, yeah, doing, I did 100 miler, promised my wife when I was done, I would never do it again. Ran for 27 hours straight and finished that, felt good about it.

And then probably around 2021, again, I had sort of this 15 year life of my athletic pursuits. And so right around 15 years of doing that, kind of got burnt out, always loved weightlifting, had always lifted weights, but never really focused on it. And I decided to really do something that I'd always wanted to do, which was transform my body. I've always wanted to have a bodybuilder's build, but I also wanted to do marathons. They don't fit, right?

Like there's not many, you see guys crossing the finish line of marathon, they don't look like a bodybuilder, right? So I basically, I didn't give up on cardio, I just changed it to just hiking and stuff like that. And then really focused on bodybuilding. And I did that to be in the best shape of my life on my 60th birthday. So I started training really hard on my 59th birthday.

And on my 60th birthday, I did a professional photo shoot, got gained about 20 pounds of muscle in one year, ended up doing a photo shoot, got my body fat down in the single digits and kind of proved that it could be done, right? Just really good. In a six pack, right? Yeah, in a six pack, yeah. I don't know, do the photos show up on here?

Let's see, there you go. We'll share, we'll share pictures in there, you link it. Somehow I always have that picture ready, you know, right? Like my wife is like, it's on everything. Yeah, it's on everything, but that's my 60th birthday.

So from there, it kind of just organically happened, right? So kind of, we realize this in life, right? Like you do something that you love and you inspire yourself and all of a sudden other people got inspired. And we're both in this tribe called GoBundance. I had a lot of clients in there that I was coaching and they were all like, hey, we would love if you did, you know, because I was doing kind of general coaching, weight loss, that type of thing.

And they were like, we'd love to do a transformation. So I did the first group of guys and gals in 2023 and had about 15 people started and only three finished. It shows you how hard it is to do a year of training, you know, from January 1st, all the way to the end. And then I did it again last year. And you've been a part of this for a couple of years now.

You did it last year. Yeah, super fun. We had 27 guys start last year and actually 24 finished. So 24 guys, you didn't get to go on stage because you went to a Tony Robbins event, but it's okay, you're gonna do it this year, so. I got a pass.

Yeah, you got a pass because you were going to Tony Robbins. So that's kind of, you know, that's my 35 year journey really quick, but that's how I've ended up in this transformational world. It was something I wanted to do and show it could be done at 60 years old. And just so you know, I love accountability as you do too. I'm gonna throw it out to anybody who's listening that I'm actually gonna do a full-on bodybuilding show at age 62 this year.

So I've already signed up. I've already hired my coach and May 31st of this year. So you better be there to throw tomatoes at me while I'm on stage. I'm holding you accountable back at you. You better, man.

May 31st, write that date down, brother. So that's it, that's my journey. That's how we ended up here today. So how has your dual background in industrial psychology and exercise physiology influenced your approach to coaching clients? Awesome, that's the first time I've had that question, Mo, and I've done a lot of podcasts.

Way to go, brother. You know, it's funny. I think I use my psychology degree more than my physiology degree. So I originally went to graduate school for industrial organizational psych. I wanted to basically start my own kind of industrial psychology consulting firm was my goal.

I worked in corporate America for a total of three and a half years. As you know, I'm unemployable just like every other GoPro. So couldn't handle it, went back to graduate school for what I love, which is exercise science. And I've been doing that ever since. And I will tell you that, as you know, it's not knowledge that people are missing.

It's accountability, motivation, and mindset. And that's where the psychology really comes in. So that blend of having that mixed, you know, kind of educational background was super important. And in having a successful, you know, I owned a gym for 20 years. I have been a personal trainer for 32 years.

I've been a coach now, you know, virtual coach since COVID started, like every other coach in the world, I do everything on Zoom like this. And it's been incredibly powerful because I tell people all the time, especially my kids, right? They have more access to knowledge than any generation in history, right? There isn't anything you can't look up now. I mean, you're not quite as old as me, but you probably remember the encyclopedias, right?

We used to have to look shit up or go to the library and, you know, do all that stuff. And you can just have it all on your phone right now. But how you use that knowledge, that's where a coach comes in. And that's where the psychology really, really comes in handy. Well, yeah.

Awesome. What are some common challenges people face when starting a fitness journey and how do you advise overcoming them? I think the biggest challenge, and you probably know this as one of my clients, is determining your why, right? I talk about this a lot with new people that they all come to me for the how, right? Everybody is like, how do I do this?

How do I, you know, eat the right amount of food? How much food do I eat? How much exercise do I do? And again, that's all out there. The thing that people can't determine is the why behind it.

What is the real reason you want to get in shape? You know, for me, like doing that transformation challenge, my whole life wanted to have a bodybuilder's physique. It had been something ingrained in me since I picked up my first muscle and fitness when I was 12 years old, right? amount of food, how much food do I eat? How much exercise do I do?

And again, that's all out there. The thing that people can't determine is the why behind it. What is the real reason you want to get in shape? For me, like doing that transformation challenge, I had my whole life wanted to have a bodybuilder's physique. It had been something ingrained in me since I picked up my first muscle and fitness when I was 12 years old, right?

Looking at Arnold Schwarzenegger, all the old heroes. And it always been there, and I've never fully given myself to that. I've always tried to do everything, which you can't do everything and be successful at any one thing, right? And so the biggest challenge I find is that without that powerful why, most people last about three months with an exercise program. They start out two weeks from now, January 1st.

This year, it'll be January 6th because that's the Monday, right? Nobody will start on a Wednesday. And they start out and they do great and they crush it and they're trying to get eight hours sleep and they're working out every day. And then after about eight weeks, they quit. And the reason is, they don't have a powerful reason to get out of bed.

I hate the gym for January. It's the worst time to go to the gym, it's so packed. But you know in three, four weeks, it'll be back to normal. And then it empties up in February. Yeah, and it's all the same people you saw in July.

They're all back there, right? So I try to really drive into that to people. And when I see people struggling, like if they're doing good and they back off, we go back to that. Like, what is your why? Maybe your why has changed, right?

Your why, when you're 18 years old, like let's be transparent. The 18 year old guy, it's looking good at the beach and meeting girls, right? When you're 62, married, two grown kids, like for me, it's like functional. Yes, I wanna look good. I still wanna look good.

But that is not the biggest driver. It's feeling good and being healthy and hopefully being around for my grandkids. And these are powerful reasons that when that alarm goes off and you don't wanna go to the gym at 5.30 in the morning, you have that reason. And that's the biggest thing. The other thing I see people doing, and I see this in GoBundance more than anything, is the shiny lures.

Everybody's looking for, oh, look, fasting's a good thing to do. Oh, cold plunge. Oh, sauna. The fads, right? None of those things are bad.

They all have a place in your whole fitness regime. Problem is people ignore sleep and weight training and cardio and a proper diet, like the foundation. They don't do that. But they're like, what if I do NAD injections? Will that make me stronger?

And I'm like, actually lifting weights will make you stronger. NAD can help on top of everything else. But I just had a new client. Literally, this happened yesterday. And we're talking about the basics, which is like tracking your food and letting me see what you eat.

And he's like, well, what if I just drink 20 cups of green tea a day? I saw that on the internet. I'm like, oh my God. This is gonna be a fire. It's not sustainable.

You gotta make it sustainable. And it's not the foundation, right? So I think with all this stuff and with social media and we're getting bombarded with all this stuff, we get dragged into these shiny lures instead of focusing on the foundations. Now, if you're doing all the foundations, right? And Mo, I know you do.

Like you follow what I tell you to do. You're doing the workouts no matter what. You're following the diet. And then you say, hey, do what you're told, right? But then like you say, hey, I went to the doctor and my vitamin D is low.

Great, let's get your vitamin D up. That's not gonna change you specifically, but it's important to do it, right? But if you didn't do everything else and you just took vitamin D, you would just have a higher vitamin D level. You know what I mean? So I think that's probably one of the biggest problems I see that people don't wanna do the boring stuff.

It's so much noise. It's funny, like the chat groups, the chat groups, you and I, and all the, literally I just tried to mute it because everybody's talking about what's the latest, whatever, but focus on the macros, focus on the foundation, nutrition, working out and sleep. And you see me, I say that every single time, right? And I'll say, you guys are so focused on the type of protein powder you're eating versus actually working out, you know? Like, why are you doing this?

It is frustrating to me. It's hard for me to leave that group because I wanna help, you know? But sometimes I do, I have to turn it off, you know? I can't do it. You've emphasized the role of accountability to achieving fitness goals.

Can you elaborate on strategies to maintain accountability, especially for busy professionals? Yeah, yeah. Well, that's the good news about technology is that there are so many ways to stay accountable. With all the apps and all the scheduling and all the calendars and everything you can put in, you know, AI is only gonna make that better, right? The AIs are gonna remind you to get up and remind you to work out and all that.

Now, I don't know how accountable I'm gonna feel to an AI versus an actual human, right? I feel really bad when I talk to my coach, I don't know. Will the AI make me feel guilty? They'll probably be that good within five years, right? I named my GPT, so now it's an actual person in a way.

Oh, good, so now you feel like you have to be accountable to your chat GPT? Yes, her name is Zena. Her name is Zena. Zena. The name of my old dog.

So now I just call her Zena and she picks up and starts talking to me like. I love it, it's like my car. She has an Irish accent, you know? She yells at me when I'm driving too fast. You know, so I think, and that's funny because, you know, one of the things I do is I sell and I invest in fitness franchises, right?

So, and a lot of people are like, well, what makes you guys different? And there's a lot of things that makes our franchise different, but I say, you know, one of the biggest things we sell is accountability, meaning that you join a gym, it's $30 a month, they sign up all their clients in January and 60% of those clients don't make it past March. But guess what? Most of them pay for a whole year because it's not worth it for them to shut it off for 30 bucks a month, right? At our gyms, if you don't show up, we text you, we call you, we get you in.

That is a really powerful thing. Yeah, because we lock people. What's the name of your gym? It's called Alloy Personal Training. Got it.

Yeah, and it's a fantastic franchise, we're all over the United States now. And so I'm invested in them and I also sell them and I say, look, we have the best training, we have a great environment, we have a really good model and all that is important, but what's really important is that you actually get there, right? So we charge enough money that it's worth it, right? And that's really, as a coach, yes, I'm gonna provide you with a lot of knowledge. I'm also gonna dilute down all that crappy noise out there to what really matters, but I'm also gonna make sure you get on a call with me and we make sure you did what you said you were gonna do, right?

So accountability to me, and look, people like, they'll go, wait, you have a coach? Like, you know all this stuff. And I'm like, I need the accountability just as much as you guys do. That's why I just announced I'm doing this bodybuilding thing. I want people to ask me about it, you know?

And I'm a wonderful coach. I look forward to our Monday night calls just for the, even a lot of the, a lot of stuff you say I know already, but it's kind of being there, it's got that repetition, being around all the guys, it's incredible kind of just to, that accountability, being part of a community in a way. Well, one of the things I love about the Monday night call is the feedback when people talk about solutions that they have, because I can give only so much as one person, but if I have 20 guys, you're gonna have a guy say something, you're gonna go, wow, that's a great idea, right? That applies to my life. This is what I do when I travel.

This is what I do when the kids stay up late, whatever it is, you know? And that's gonna, and that interaction. So you take just a one-on-one coaching and then you multiply it into the group. And I think that's why the group was so successful. And this is why you're doing it again, right?

So we're throwing you back in. I wanna look like you when I grow up. Wait till May, man, I hope so, I hope so. That's awesome. Let's shift gears to, for talent professionals and entrepreneurs with demanding schedules, what practical tips do you recommend for integrating health and fitness into their daily routines?

Okay, this is probably one of the number one kind of pushbacks I get from people that I have no time, right? I'm too busy, I have three little kids, I travel, I work 60 hours a week. You know, I'm a mom of five kids, whatever it is, right? There's always an excuse. First of all, if your why is powerful enough, none of that will matter.

You will make it happen. It won't matter, you know? I remember I went to my first ultra marathon I ever did. The guy that was running the race polled the audience the night before the race. And he said, how many people here think they can run 31 miles?

Because that was the distance of the race, okay? Everybody raised their hand, right? And he said, how many people think you can run 50? Half the people. And then he kept going until he got to like 300 miles or something crazy.

And like, no one raised their hand. And he said, okay, now I'm gonna rephrase the question. I've taken your family and I'm holding them hostage and I'm going to torture them and kill them unless you run 300 miles. How many people can run 300 miles? Everybody raised their hand.

It's a very powerful way to look at if the why is big enough, you can do it. So that's the first thing you have to do. And then, and this is a huge mistake people will make two weeks from now, is people bite off way more than they can chew, right? I'm gonna work out six days a week. I'm gonna sleep eight hours.

I'm gonna eat a perfect diet. I'm gonna drink a gallon of water and it's overwhelming, right? So I say bite size, you know? Start with what you can do. If you look at, I'm a big fan of Atomic Habits, James Clear's book.

I love that. If the why is big enough, you can do it. So that's the first thing you have to do. And then, and this is a huge mistake people will make two weeks from now, is people bite off way more than they can chew, right? I'm going to work out six days a week, I'm going to sleep eight hours, I'm going to eat a perfect diet, I'm going to drink a gallon of water, and it's overwhelming, right?

So I say bite size, you know, start with what you can do. If you look at, I'm a big fan of Atomic Habits, James Clear's book. I love that book. And he talks about getting people to go to the gym. The first thing he does is just have them get up and put their running shorts on.

That's it. They do that for like a week. And it sounds like awful, like that's it, like you're getting no results from that. But you do something you know you can do, right? And then breaking down those kind of barriers there, right?

Like when I used to swim before graduate school at 5.30 in the morning, I literally would go to bed with my swimsuit on because it was one less thing to do at 4.30 in the morning, right? And I had my banana and my coffee already made, like I just got down, all the barriers, I would knock them down, right? But I didn't start out like, I talked about my athletic career, right? I did not start out running marathons and ultra marathons. I started out with a quarter mile run.

And I could barely do that. I've written a couple of books about it. And in my book, I said I could not run around my block a quarter mile without stopping when I started, right? And then whatever, 15, 20 years later, I ran 100 miles straight. But I didn't start there.

And that's the big thing is like finding something that gives you enough where you feel something from it, but not so much that you're overwhelmed. Does that make sense? Yeah. And I also want to add, one of the tools I use, and not just me, but I got it from somebody else, it's literally the power of a calendar. Like if it's for me, like if it's not on the calendar, it does not exist.

As you plan your year, your quarter, your month, your week, your day, you have to build those fundamental blocks. My number one for each day is working out. Like literally, it's first on the calendar. Then you build your day around it. So for those people that say they don't have time, whatever, so it's all your priorities.

But if you put it as your number one block, then you start building your day around it. That's another way to go. It's very powerful. That's a super good point. Yeah.

And I find that like most people, they build their calendar and then if there's time, they'll exercise. Well, that'll never work. Especially if they're like, well, if after work, if I feel like it, I'll do it. No one feels like doing it after work, right? So most people do better in the mornings.

But the only people that are successful after work are the ones that schedule it. Like most of our clients, like in our gyms, they don't even go home. They book the appointment on their way home from work because if they go home and sit on the couch or start playing with the kids or whatever, it's done, right? And so that's a really important point and we do that. And now with all the apps and everything that reminds you, there's no excuse, you know?

Yeah. Let's shift gears to nutrition fundamentals. What fundamental nutritional principles should individuals focus on to support their fitness objectives and overall well-being? First of all, it depends on your goals, right? So if you come to me and you're 380 pounds and you're looking at bariatric surgery, I'm going to treat you very differently than a 105-pound female who's looking to gain weight, right?

So there's very, you know, there's different. You're training for your first marathon versus your first bodybuilding show. Very different goals. But the majority, 80% of people that come to me want to lose body fat and hopefully want to keep their muscle, right? That's kind of their goal.

First thing I have people do is awareness, right? And accountability, which is logging your food. So there's great apps. Is it Fitness Pal? Yeah.

My Fitness Pal is my favorite one. I have an app that I use and it links to my app, which is phenomenal as a coach. I can see all your food right in front of me when we do a call. It's very easy to use. It has a great memory.

It's really cool because it learns you, especially now with AI. So I eat the same foods almost every day. So I just plug in those foods for a week and I don't even have to do anything now, right? And then whatever different things I do. So the first thing is accountability and awareness of what am I eating?

Nobody knows. They think they're doing good. You know, I use the example of I had a client who said, well, I start my day with a latte, full fat latte and a bran muffin at Starbucks. That's healthy, right? So I did the math.

It was over a thousand calories. Whoa. So I had a coffee and a latte because it was full fat, whole milk and their bran muffins are 650 calories. Wow. It's a lot of calories for one person.

But this person didn't think they were doing something. They thought they were doing something healthy, but they were gaining weight, right? That was their first meal. This was a small female who her total calories for the day were 1200 to 1500. She's eating a thousand at breakfast, right?

So we just changed that to a nonfat latte and an egg white bite, which is 150 calories. Those are delicious. They're amazing. We're doing a Starbucks commercial here. I love it.

But that awareness is super important. And then I tell people the most important macronutrient that you need to focus on is protein. So if you do nothing else. That was the best thing I learned from you, that clearly it's protein, yeah. Yep.

And you focus on your protein first, especially when you're trying to lose weight. So set a goal. Different people will tell you different things. I do somewhere around a gram of protein per pound of body weight. If you're overweight, it's going to be less.

So we'll go by lean mass. That takes a coach to calculate that for you. But as long as you're getting somewhere around three quarters to one gram per pound. So if you weigh 200 pounds, 175 grams, a lot of protein for most people, right? It's a lot.

Yeah. It's basically hard to get to that. It's a lot. It's low in calories and it fills you up and it builds muscle and it doesn't make you crave more food. I always tell people, how many times have you eaten a plain chicken breast and been like, God, I can't wait to have another chicken breast, but, but get some potato chips or a bagel or, you know, cookies or candy and you're off to the races, right?

So protein first, and then have some, there's tons of apps, there's tons of things online to figure out what is my caloric intake. A lot of people, getting back to what we talked about before, people focus on all these fad diets, right? There's nothing wrong with them. They all have a place, keto or carnivore or vegan or all these kinds of specialty diets. What really matters is calories.

And people hate hearing that. They hate hearing it. They want a magical, my, my brother, my whole family at Thanksgiving had this massive argument with me that if I just don't eat carbohydrates, I can eat as much as I want. I said, really? You can eat 8,000 calories of bacon and ribeyes and you won't gain weight.

And they said, yes. I said, you're all just messed in the head. I can't believe you're my family, you know? But the point is like, yes, the good thing about low carbohydrate diets is they're so high in protein that you're full, right? But calories matter.

And so tracking your calories. So what I would tell somebody, like if you know, if they were coaching with me, they'd be like, what's your quick advice? I would say, get MyFitnessPal, track your food for a week and become aware of what you're eating. Then go in and the calculator in MyFitnessPal is not bad at all. It'll give you pretty close to what you need.

The other thing people do that's a huge mistake is they go for a three-mile walk and their little watch tells them they burned 350 calories or 400, which is first of all is wrong, way overestimating it. And then they eat that amount. They go, well, you know, I can eat 400 extra calories. It doesn't work that way. It just doesn't work that way.

I don't count the caloric burn of exercise hardly at all for people, unless they're like a professional triathlete who's doing six hours a day. You know, then I have to adjust the calories. For most people, get your base calories. And then look, if you're losing about 1% of your body weight per week, you've figured it out. If you're not, you need to eat less.

If you're trying to gain weight, you know, like in you and I, we go through cycles, right? Like you're going to have a time where you're putting on muscle and then a time when you're burning fat. So, I mean, that's sort of, you know, five hours of nutrition in three minutes. But I mean, that's really the most important thing. So we're talking about appetites and nutrition.

What's the latest in the semi-glutide and GLP? Yeah, number one question I get all the time. It's a super hot topic. First of all, they absolutely work, right? Like nobody debates that.

It's the best-selling drug of all time. It just passed Viagra. So there you go. It's super, super popular. They work a couple of different ways.

I will tell you that I don't think they've actually figured out all the ways that it works because there's people that do it and then they stop taking it and they're still losing weight. So there's something that's being changed in people's brain chemistry. It's not everyone. Yeah. Hard wiring might be different.

That's not everyone, by the way. Some people do it, do really well, go off and gain all the weight back. So the caveat, the one thing I want everybody to hear, and I love when Peter Ortea talks about this, is that if you have to lift weights and you have to eat protein when you're on one of those because you will lose up to half of your weight will be muscle if you don't do that. By the way, if you lift weights like you saw this when we did the cut last year, you didn't lose any muscle because you were still lifting four or five days a week, right? In fact, you can gain muscle during a cut, which is not easy, but you can.

So these things absolutely work. I've seen incredibly good results. I've seen some people get not much out of them, and I've seen some people sick as dogs. I think it's super individual. I know that some of them act a little differently, trisepatide versus semiglutide.

You saw this when we did the cut last year, you didn't lose any muscle because you were still lifting four or five days a week. In fact, you can gain muscle during a cut, which is not easy, but you can. So these things absolutely work. I've seen incredibly good results. I've seen some people get not much out of them, and I've seen some people sick as dogs.

I think it's super individual. I know that some of them act a little differently, phazepatide versus semi-glutide, that it has less GI upset. It depends on the amount. What I'm excited about, there's a couple of things I'm excited about with them. One is that there are people looking at microdosing them.

So you do your cycle, you lose 30 pounds, and then you go on a really low dose, basically like insulin, for the rest of your life, and you just never gain the weight back. That's exciting. The other thing that they didn't even predict is what it's doing for addiction. It is curing major- Yeah, people are giving up drinking, and pornography, and gambling, and all this stuff. Smoking, yeah, yeah, like they didn't even know, giving up sugar, without even thinking about it, because it's changing that brain chemistry.

I have a client who's lost 150 pounds. She was 300, now she's 150. It's pretty crazy, right? Yeah, she looks amazing. And she said, I said, what did it do for you?

Besides cutting your appetite, we know that, right? She said, it turned off the noise in my head. Because people that get that big, there's a chemistry in their brain that's always thinking about food, and it's different. People think, oh, everybody's the same. It's not true.

I know people, I look at my son, for instance. He's 6'4", and at one point he was 148 pounds. He's a rail, right? We've got him to 180 now. I've been feeding him protein shakes, and all this.

He's like, Dad, I just can't give or take food. I can go a day and not even think about food. His brain doesn't work that way. I know other people that all day, they think about food. And that chemistry is turning it off.

So I think it's really exciting. What I don't like seeing is people that do it and don't exercise and don't eat protein. They look terrible. You see their bodies are just floppy, you know? There's one thing, you and I have said this term to each other, the skinny fat term, which is what I was when I was an ultramarathoner.

Like in clothes, I looked fine. But with my shirt off, I had like no muscle definition. That's not a good look. It's also not healthy, you know? It's healthier.

Like if somebody weighs 250 and they get down to 180, they're definitely a healthier human, but I want them to have muscle as well. So, you know, that's the issue. There's no reason why people can't lift while they're doing it. So, but yeah, it's popular. I think it's one in eight people in the United States have done a prescription for it.

Is that crazy? Wow. Yeah. So how can, let's talk about aging and fitness. How can individuals adapt their fitness routine as they age to ensure longevity and prevent injury, most important injury?

Well, I have a little different take on this because I'm kind of messed up in the head, but I don't think you should change as you age. Now, I think you should be aware that I'm not deadlifting as heavy as I did when I was 20, at 62, right? But that doesn't mean I couldn't. In other words, like if that was my goal right now, if you said to me, Rami, I don't think you can deadlift 500 pounds. I would say, Moe, in a year, I'm gonna deadlift 500 pounds.

And I know I could do it, right? But I would focus on that and I would really do that. I think what happens is when people age, they start to use that word can't. And I hate that word. I don't mind won't, like I won't drop out of an airplane.

I could, I just have zero desire to do it. Like the risk doesn't, the reward doesn't work for me. But that's not to say that it's not a cool thing to do. So I think we should, as we age, we should definitely be respectful of what happens. The thing I've seen change most in my body from I started lifting weights when I was 15 and I'm 62 and I still lift five days a week is how long it takes me to warm up.

I used to literally get out of my car, go right in the gym and start bench pressing and never have a problem, right? Now I go in, I go in the sauna for 10 or 15 minutes. I do like five warmup sets, you know, super light. And then I'm totally fine. If I go to a Go-Bro event and everybody jumps in the gym and they don't warm up, right?

And a bunch of alpha go 20 year olds and a bunch of 20 year olds. And I'd be like, coach Rami, let's see what you got. You know, I'll fall into it and that's when I get hurt. So I say to people, really focus on your mobility and your warmup as you age, but don't let age hold you back. I am physically in better shape now than I was when I was 25.

By far, by far. You know, I can lift more, I can do more. You know, I'm definitely not as mobile, right? There's no doubt about that, but I don't work on it enough. That's, you know, accountability.

I definitely should work on that more. But I think that people, there's that limiting belief that people have, right? And they start to say, well, how old are you now, Mo? 55. 55, you don't look 55, first of all.

And I don't think you have that at all. I've never heard you say can't, you know? I feel better, better shape and strength and the energy, my 20s. Yeah, yeah, and I like, we talked about this before the podcast started, that you're gonna be traveling a lot, as you always do. And I hate when guys say, well, I can't work out when I'm on the road.

I say, yes, you can, you know? You're just choosing not to. It's not easy, but none of this is easy, you know? So I think, you know, progressing, I think what happens as we get older, we start to neglect the weight training and we work more on like walking or biking or swimming. The weight training becomes more and more important as we age, not less.

You know, we did it when we were younger because we looked good, right? But now you're too rich. Lifting is the fountain of youth, I guess they say. 100%, 100%. Muscle tissue is the useful tissue, right?

It's good for diabetes. It's good for fat loss. It's good, you know, it makes you look better. It makes you feel better. It's great for your hormones, you know?

Having more muscle and less fat is the way to go, you know? I think, and the good news about weight training, it doesn't take a lot of time. It takes effort, but it really doesn't. You know, 45 minutes to an hour in the gym and you're good to go. It's fun.

I enjoy the lifting more than doing cardio. Yeah, most people. Most of the guys I know do too. And you know, I've gotten like that. I was a cardio addict and I love hiking now, right?

But like running doesn't call to me anymore. I think I did a bit too much of it, but you know, we keep running 100 miles. Yeah. Let's stick with mindset. What role does mindset play in achieving health goals and how can individuals cultivate a positive and resilient mindset towards fitness?

Oh, these are amazing questions that you're just coming up with right out of your head. It's incredible. It's like, it's amazing how much you have. That's how amazing I am. Yeah, you are.

It's all from me. Me and my Xena. Yeah, that's right. Xena helped you out. Your chat, GBT did them all.

I'm sure you plugged that in. That's awesome. So, you know, mindset is like we're getting back to the why, right? Is so, so important. And you know, I'll give you an example of getting sick, right?

And so I have this theory that everybody gets sick, myself included. I just picked up something my wife and I was brutal, right? Did we stay home? Did we stay in bed? We had a trip scheduled.

Both of us were sick as dogs, like almost walking pneumonia. We had a trip scheduled to Turks and Caicos with best friends. Did we cancel it? Nope. What did we do?

We sucked it up and we went, right? And we had a great time and we took care of ourselves. We didn't overdo it or whatever. But my mindset is the minute you start talking about, I'm sick, I'm tired, my back hurts. Look, we all have all of that, myself included, right?

I raced motorcycles for 15 years. You think my body's not dinged up? I have, you know, I just went and did stem cells earlier this year. And the guy was like, oh, I can tell you raced motocross. Like he was doing well at the show.

How'd that go, by the way? We'll talk about it, yeah, I'll talk about it after. But yeah, I'll tell you about that experience. It was amazing. But if I talked about all that stuff all day, that's all I would think about.

So my takeaway for your listeners is if you can do this thing where you just, I call it don't give it energy. Like if I coughed right now, you'd say, oh, are you sick? I'd say, I'm great. Even though I know I'm dealing with something, right? Because if I said, yeah, I'm sick, all of a sudden my shoulders would roll forward, I would feel bad.

But if I say I'm fine, I'm fine, you know? What is it, the Navy SEALs? They say, you know, unless the bone's sticking out, you just keep going. But yeah, so getting back to that, like, you know, just to take a tangent, I'm not a big surgery guy and I've had tons of injuries, mostly from motocross and some from, you know, ultramarathons and triathlons and stuff. And, you know, Brett in our group that is connected to a group down in Costa Rica that does actual stem cells.

They're not legal in the United States to do live stem cells. You can do PRP and things like that, which aren't bad, they're just not the same level. Now, and I'm gonna tell you, so I've been really, really blessed having been a runner since I'm 15. This is really ironic. I never had knee pain until I stopped running.

Isn't that weird? Yeah, and who knows why, right? Maybe the running was holding me together or something, but I started to develop horrible knee pain like about a year ago. To the point, and I never told anybody this, nobody knew it, I used to have to use a railing to pull myself up the stairs. And what got me, Mo, and then we're talking about mindset, I was playing pickleball with my kids and both of them said, you're moving like an old man.

That was it. Cause I was kind of shuffling, you know, because my knees hurt so bad. Yeah, and and who knows why right? Maybe the running was holding me together or something, but I started to develop horrible knee pain Like about a year ago to the point. I never told anybody this nobody knew it I used to have to use a railing to pull myself up the stairs and and what got me most I'm gonna talking about mindset I was playing pickleball with my kids and both of them said you're moving like an old man That was it because I was kind of shuffling, you know, because my knees hurt so bad So I talked to Brett I said we got to do something man.

I don't want to I don't even want to get an MRI I don't know what's going on. Let's let the stem cells fix it went down I ended up doing six different areas in my body because you know when they ultrasound they found a bunch of stuff and I had A ton of pain other areas. My knees are 100% pain-free Wow, and it was a torn torn meniscus in one and a torn ligament in the other I'm gonna go back down and redo the ultrasound and I'm gonna show the comparison on our Facebook group of art my knees One-year apart, so I'm super excited. So it really really cool way to let your body heal itself, you know, yeah And I know nothing I would like to add as far as mindset, you know how our we spend more time in autopilot But it's how it wired. Okay, we were not conscious majority time when I kind of been to a more intentional with our kind of when we're an autopilot by Sign up little step.

So Lily I put it put us up on the calendar So we know autopilot you still doing stuff to kind of still take you to your goal Versus kind of just drifting away then all the sudden the day is over and you forgot to work Yeah Lily set yourself up with success got by scheduling things and making these a lot simpler and stuff kind of just incremental Kind of progression versus yeah, I call that proactive instead of reactive, right? so I think we go through a whole day in a reactive mode we wait till there's Catastrophes instead of trying to get ahead of things or planning and working out as a great example or nutrition like people will say Oh, I got really really hungry and I was driving and I saw McDonald's Well had you had a protein bar with you or a protein shake, which is so easy, right? You want to do whatever it may be? Whatever something healthy where and I pre prep all my food or I do meal service, right? Like I do this all day.

I'm either on calls or on zooms. So I do a lot of liquid calories I do a lot of protein shakes and then when I have a break the meals already made It's not going to think about it think of thought the whole process out of it Just all that decision fatigue goes exactly the way when I don't do that because I'm human I mess up on my diet 100% you know, like I thought like I'll even plan ahead. Here's a great tip for your listeners Say you're really on a strict diet plan like you're gonna eat 2,000 calories a day That's your limit, right? But you want to go out to dinner with your family plug in the dinner in the morning and then eat around it By the way, you will not eat a lot during the day I'm just telling you because most dinners out are a thousand to fifteen hundred calories, right? but like even when I'm on a really strict like when I do my cut I Still like to go out for a steak once in a while or something and my coach says yeah, that's fine Just work around it.

So I'll plug in and by the way a steak and broccoli and a potato no bread No appetizer. No dessert is still a thousand calories. I'd like a long horn Yeah, and that's a healthy meal. So add in four pieces of bread a couple of cocktails, you know appetizer fried appetizer Yeah, 2,500 to 3,000 on average when you go out and so the best thing is to just not go out that much But I enjoy going out to dinner. So so that's a good thing So so that gets back to what you just said is that intentional?

Okay, I know I'm going out to dinner and boy a lot of times you'll do that and you'll say oh I wanted to have pizza tonight. It's not worth it I could have like two slices and that's you know, one slice of pizza at our local place is 450 calories So the most depressing zoom you've ever done for your people But it's that's a reality. It's real. It's really kind of it's as long as you Kind of take it it's real then you work around it I think wrong way to pizza or two pizza or ten whatever it is Yeah, let's don't go past you just like it in and work around. It's like the rest of the day.

I'm gonna eat Healthier snacks or whatever. Yeah, like we've got this new group, right? We got 11 or 12 new guys coming in and a lot of them were like, well, what's the diet gonna be? What's the what's the food? I'm like, whatever you want.

I said, it's called flexible dieting You just gotta stick on my macros and stick to the calories and you can have a slice of pizza You can have some M&Ms as long as you can now Can you have 10 M&Ms most people can't right but I can have one slice of pizza, right? I can fill me up I'm totally fine. I can have one of something. I can't have one Halloween candy doesn't work for me So you just gotta know I think knowing yourself and getting back to the mindset your awareness And like what you just said is so important though Honestly a lot of us are really it's hard for like for me to be able to say that you're like Whoa coach just said he can't eat one, you know piece of candy. I can't I have an addictive personality That's why I ran a hundred miles, you know So yeah It's the beauty like working with you like you have this allotments of calories and percentage of 14 versus carbs fat You can work around it eat whatever you want Which is beautiful, I guess it's not it's not very restrictive in a way Yeah, some people were like what about fasting I'm like, well I mean, it's hard to get all your protein in if you're only eating in a six-hour window But if it helps you especially when you when we're cutting right when we're in that which means we're in a caloric deficit No problem with fasting because eating in eight hours if you only have 1400 calories heck of a lot easier Remember at the end when you started to get dizzy I Told you that was coming but yeah, yeah get it.

We're getting close to the end here. Do you have a favorite quote? That's a great question I'll tell you a little story that I love telling people So I know has a quote in it. So even better. Yeah, there was an author He person who wrote catch-22 and he had written his book Joseph Heller great movie and he had written his book and it got published and he was at a party in Manhattan at a hedge fund manager's house and somebody said to him Does it bother you that in your whole lifetime of your book?

You'll make less money than this guy makes in one day and he looked at the guy and he said I had the one thing That guy I will never have I have enough I love that story because I think all of us and especially the world that you and I are in and this this mastermind that we're In we we never feel like we have enough and enough doesn't just mean money. It can mean fitness It can mean how lean you are. It can mean and that being aware of what we have right now. This is enough Right, we're healthy. We're having a great conversation, right?

It's it's it's enough, but we have to remind ourselves every day. Don't we? Absolutely, how about a favorite book? That's my favorite recently is atomic habits. Okay, and the other one I read twice last year is the comfort crisis Christ I haven't read that one.

Oh, it's great. And he's written another one called the scarcity brain. It's down here on my room I just read it The comfort crisis speaks my language It's about how we are addicted to comfort in our society and that's one of the reasons we have the highest depression rate highest anxiety Rate if we would embrace discomfort more often seeking to do hard things That's what our friend clay does in our group right do our thing do our things on purpose We would all be happier how much like I have a friend who says I've never regretted a workout, right? But he's regretted a thousand times waking up and hitting the snooze button you get up It's the hard thing is to go do the workout. You always feel better, you know, so that's why I love the comfort crisis and I love Holidays books too.

So he's really really good. So a lot of his stuff. Yeah. Yeah Well, what final piece of advice would you offer to our listeners aiming to prioritize their health in the coming year? And for me, it's number one, by the way, like say that my number one goal Already is health.

I love it. Yeah, and I think I think a lot of us don't do that We say it but we give it lip service, but we really don't do it. It is mine as well Without it. We have nothing. I mean, you know, I just I just got I mean This is sick as I've been in 30 years was the last couple of weeks, right?

and they say a healthy man has a thousand goals and an unhealthy man has one and That goal is to be healthy again, right? So, you know, there's a quote for you. I just I'm glad Yeah, another one is you know men give up men and women give up all of their health to achieve wealth and at the end of their life would give back all Of their wealth to get their health, right? And so I'd rather have Wealth is good, right, but I'd rather have my health as well. So my advice to people There's gonna sound self-serving but find a coach and it doesn't have to be somebody you pay for it Just find find an accountability partner someone who you know You really trust who you have to report to whether that's once a week or every morning or once a month or whatever it is And make accountability moments with that person I believe in paying for a coach because if you pay you'll pay more attention But if you can't afford it, you really truly can't do it then find a friend find someone that cares about you and Is going to hold you accountable.

I just had a call with a guy He's a friend of a friend. He's completely broke lost his job There's no way he can afford what I do what I do and I still set up an accountability Meeting with him for a month from now and he was so thankful and I said look all you're gonna do is just text me and I'm gonna text you back and you're I believe in paying for a coach because if you pay you'll pay more attention But if you can't afford it, you really truly can't do it then find a friend find someone that cares about you And is going to hold you accountable. I just had a call with a guy He's a friend of a friend. He's completely broke lost his job There's no way he can afford what I do what I do and I still set up an accountability meeting with him for a month From now and he was so thankful and I said look all you're gonna do is just text me and I'm gonna text you back And you're gonna say whether you did what I told you to do or not But the fact that I did that I care about him and it's gonna help him You know and whether that changes his life or not So find somebody that would be my my goal and in steep keeping with that I always offer a free coaching session to every on every podcast I'm on so if any of your listeners want to work just do a half-hour session with me I'm not gonna try to sell you anything. I'll just help you out Coach Rami calm just put your information and just say you saw me on most podcast and I'm offering that to everybody That's awesome.

Well, but that's a wrap That's a wrap on this empowering episode of a television podcast a huge. Thank you to coach Rami For sharing his wisdom and practical tips to help us all crush our health goals in 25. Let's go Remember getting in shape isn't just about it's not just about looking good. It's about feeling your best Boosting your energy and setting you yourself up for success in every area of your life If you're ready to dive deeper check out the show notes for links to Rami's resources and expert advice Don't forget to hit a subscribe button So you never miss an episode? Here's to healthy happy and successful year ahead.

Keep striving. Stay strong and we'll see you next time. Thank you coach Thank you And that's a wrap on today's journey with motion mill from the title agents podcast Reminding you that mastering the art of innovation is key and the title industry's fast-paced world If you're finding it tough to keep up with the changes and challenges Remember, you're not alone. Our calendar is open for you. Find the link in the show notes and let's connect Make sure to hit subscribe to not miss out on strategies that elevate and insights that empower together We'll navigate the future of the industry.

I look forward to our next meeting in the upcoming episode Keep pushing keep innovating and see you in the next episode