E7: business & fitness: Vinny Lespina 

• Into: owner of The Fitness office
• Being a rockstar (0:01:02)
• Vinny studied music and entertainment business (0:01:28)
• Ed Cohen influenced him (0:01:46)
• Entering the music business (0:03:05)
• Working in Nashville but dreamed about NYC (0:03:56)
• People now a days lack of drive to get experience in whatever field (0:05:42)
• Read the fine print! (0:06:50)
• Life in a cubicle (0:08:54)
• Spotify direct threat to the music industry (0:11:10)
• Vinny moves to Pennsylvania and starts from the bottom (0:12:50) 
• Searches for new opportunity with Kamionka entertainment (0:15:02)
• Vinny follows Kamionka Entertainment Van (0:17:16)
• Vinny meets Mr. Kamionka (0:18:31)
• Vinny stands out as the “In shape kid” (0:21:52)
• Vinny gets fired by Kamionka Entertainment (0:24:02)
• Moves on to work for bodybuilding.com warehouse and bartend in PA (0:25:15)
• Free supplements from bodubuilding.com warehouse (0:27:52)
• Vinny is introduced to proper nutrition, sleep, programing (0:34:25)
• Dating life and moving to NYC (0:36:00)
• Fist Personal Training job interview (year 2010) (0:37:50)
• Meets Nick Shawn-Renaissance Periodization (0:38:50)
• Vinny gets the job in NYC and gets an offer to get his old job back in PA (0:41:50)
• what it means to have your own business (0:49:00)
• John Legend meets Vinny (0:51:10)
• the fitness lightbulb turns on for Vinny (0:53:50)
• book: Outliers (0:55:20)
• Leaves job to open up his own business (0:56:50)
• First workout with Dennis (1:00:15)
• Yeufre has the same exact session Vinny had with Dennis (1:02:46)
• Vinny takes steps to open up his business (1:05:15)
• Exploring the gray areas, learn the rules, to open up your business (1:06:50)
• Biggest hurtles starting the business (01:09:30)
• How to stay on track, keeping the right mindset (1:13:20)
• 5 million law suit (1:16:50)
• DOB pay a visit (1:20:15)
• working for yourself is a different animal (1:26:00)
• Prioritize your problems like tabs opened on your computer, tackle them in order (1:27:30)
• Becoming a dad (1:30:40) 
• Personal Development as a personal trainer (1:35:00)
• Business partner decided to breakout and how to work in a partnership (1:36:20)
• doing well enough to continue growing (1:38:36)
• first rogue purchase and mentality (1:40:40)

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• Julio’s knee surgery experience (0:00:40)
• Biggest difference between 1st and 2nd surgery (0:03:08)
• Insurance companies won’t approve MRI before PT (0:04:10)
• Reasons for Julio’s meniscus tears (0:06:15)
• Surgery is a Bandaid (0:08:07)
• Post surgery Recovery (0:10:02)
• Doctor tells Yeufre’s client to not walk (0:11:26)
• overuse vs misuse (0:12:36)
• Assess your knee pain (0:14:15)
• Client recovering from quad tear (0:15:22)
• Knee anatomy (0:18:16)
• Yeufre’s Patellofemoral compression syndrome (PFPS) recovery  (0:20:00)
• Yeufre gets hit by a car (0:21:46)
• Physical therapy experience (0:24:08)
• Yeufre’s knee recovery (0:26:05)
• PFPS (0:29:50)
• Exercises for knee pain (0:30:12)
• IT band syndrome (0:31:54)
• Reasons for Knee pain (0:34:32)
• Diminished foot arch doesn’t mean you have NO arch (0:36:12)
• Knee pain Self Assessment (0:36:57)
• Short foot method (0:37:20)
• Having control over you foot arch (0:38:29)
• Toe spreaders (0:39:12)
• Hells are the Worst (0:40:33)
• How to improve ankle mobility (0:44:07)
• 5 inch test ankle mobility (0:44:44)
• Using yoga block to active adductors 
• Yeufre’s knee stability favorite movement (0:47:34)
• why knee cave internally on a squat (0:48:32)
• Test your stability (0:49:31)
• Yeufre’s tackles lack of glute activation on his online client (0:52:36)
• Creating a connection with your butt (0:54:21)
• Squats are NOT bad for your knees (0:57:30)
• should your knees go in front of your toes (0:59:36)
• 3 top recommendation to tackle knee pain (1:01:37)

Ankle mobility & foot strength exercises:
5 inch test
Calf raises
Sure foot method
Foot spread
Foot grab
Toe spreaders: https://www.amazon.com/d/Bunion-Pads/ZenToes-Separators-Spreaders-Bunion-Overlapping/B00UM4XY7K/ref=sr_1_4_a_it?ie=UTF8&qid=1548775319&sr=8-4&keywords=toe+separators

Quad strengthening exercises:
Spanish squats
Knee extensions partial reps
Box squats
Supported squats

Glute strengthening  exercises:
Clams
Lying abduction
Monster walks
Crab walks

Adduction strengthening exercises:
Copenhagen plank
Banded reverse lunge
Adductor machine

Studies mentioned:
VMO Training not making a huge difference in patella femoral syndrome
https://www.sciencedirect.com/science/article/abs/pii/S1356689X08000532
Squats are bad for your knees debunked
http://www.lookgreatnaked.com/articles/the_biomechanics_of_squat_depth.pdf

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• Meghan introduction (0:00:45)
• Meghan’s mega Taco Bell order (0:01:25)
• Meghan signs up for a gym (0:03:09)
• IdealFit Challenge (0:03:34)
• Find something your passionate about and monetize it (0:05:28)
• Benefit from weight training for women (0:05:50)
• Ladies pick up some heavy weight (0:06:34)
• Trainers are always learning (0:09:42)
• How to talk to a trainer that thinks they know it all (0:10:15) 
• Evolving as a trainer (0:12:31)
• First client experience (0:13:14)
• Know your shit so you can answer the “why” (0:15:15)
• Change is not supposed to be comfortable (0:15:55)
• Julio’s first client experience (0:18:35)
• How long did it feel for Meghan to feel comfortable in her profession (0:21:20)
• Getting dirty helps you learn more as trainer (0:22:15)
• Julio and Yeufre talk about their first certification (0:24:35)
• Meghan talks about her first official program (0:25:12)
• Deadlift goals for Meghan (0:27:32)
• Meghan cheat meals (0:29:00)
• Weight fluctuation (0:30:23)
• What if you fall of the program? (0:33:30)
• How do you keep clients on track (0:34:07)
• Can’t change someone who’s not willing to change (0:38:55)
• Talking to clients with eating disorders (0:39:58)
• Julio loves steak (0:41:23)
• Shout to butcher box (0:42:46)
• How does it feel to train a man as a female trainer? (0:42:53)
• Future goals for Meghan and she talks about Acting (0:48:18)
• The barista/acting trainer (0:49:36)
• Be a professional (0:50:20)
• Make your product so good that you never have to make a sale (0:53:40)
• Yeufre talks about the “sales” trainer (0:56:45)
• Energy is contagious (0:58:37)
• Taking a step fact as a trainer to “reload” (1:00:25)
• Listening to your clients personal problems and how to handle them (1:02:15)
• Science shows working out helps reducing stress and anxiety (1:03:40)
• How does Yeufre tackles clients personal problems (1:04:40)
• How fitness has helped Meghan development as a person (1:05:50)
• Lifting heavy makes you feel like you have a super power (1:07:31)
• New year, new me mentality, good or bad? (1:09:16)
• No magic pill for getting in shape (1:11:40)
• Barnes and nobles health section sucks (1:12:05)
• It’s a lifestyle, not a diet (1:14:39)
• Advice for someone aspiring on becoming a personal trainer (1:16:10)

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E4: weight loss vs fat loss 

• Eating one meal to lose weight  (0:01:00)
• The human body wants to survive (0:02:17)
• Food is energy, higher protein diet will burn more calories  (0:03:25)
• Going from zero to a thousand on nutrition (0:05:45)
• The law of thermodynamics (0:07:12)
• The Twinkie diet (0:08:00)
• Bias studies funded by the sugar company (0:09:38)
• Sugar industry vs fats (0:10:40)
• Replacing fats with sugar (0:11:05)
• Sugar is Bad! (0:12:05)
• Eating zero carbs ((0:12:40)
• What happens on the first week of a Keto diet? (0:14:26)
• Celebrities enforcing certain diets  (0:15:06)
• Celebrities on drugs in order to get in shape for a role (0:15:30)
• Stop following celebrities (0:17:00)
• The rock takes his gym everywhere  (0:17:26)
• People wearing garbage bags on the treadmill (0:18:00)
• Julio & Yeufre admit to using belly wraps  (0:19:05)
• When should you use a belly wrap (0:20:20)
• Going into a sauna to lose weight? (0:21:30)
• The difference between fat loss and weight loss (0:22:52)
• Chop your leg off or do crack  for easy weight loss (0:23:25)
• Tools to measure fat loss (0:25:50)
• #1 fat burner in the world (0:27:46)
• Performance progress with Julio’s client without changing diet (0:28:53)
• Drop the muffin!!!! Drink a protein shake! (0:30:18)
• Cool sculpting (0:33:15)
• Yeufre does his own research on cools sculpting, finds discrepancies (0:35:40)
• 5% of the 319 articles on cool sculpting have credible evidence (0:36:39)
• Side affects of cool sculpting (0:38:07)
• “What the health?” On Netflix is bullshit (0:39:06)
•  You need a sustainable diet to succeed at fat loss (0:41:05)
• Julio talks about carnivore diet (0:41:52)
• Insulin spikes and how it affects fat loss (0:42:45)
• The Keto diet that you see on Vogue might not be for you (0:47:09)
• Why are vegans so successful at maintaining their diets? Morality (0:48:34)
• We don’t get sad when we see a pice of meat on the table (0:50:48)
• Julio’s #1 rule for fat loss (0:51:21)
• The amount of protein needed to maintain organ function (0:53:55)
• Yeufre’s recommendation for fat loss (0:55:31)
• What if you plateau on your progress? (0:56:33)
• The importance of sleep (0:58:00)
• Stress and it’s affects on fat loss (1:00:14)
• Yeufre’s first prep (1:00:43)
• Fat burner supplements (1:01:29)
• Listen to this podcast while you walk (1:04:28)
• Cardio time!! (1:07:17)
• Leaving room to play with when it comes to fat loss (1:09:21)
• Fasting (1:10:21)
• High rep or HiIIT for fat loss (1:18:50)
• IG questions (1:20:38)

Nootropic supplements (Cognitive boost)
Caffeine 
L-theanine 
AlphaGPC

Sleep podcast 
https://www.youtube.com/watch?v=pwaWilO_Pig

Articles and studies
Insulin and body composition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4633340/

Benefits of fasting
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1

Sugar industry conspiracy
https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

Protein intake
https://ods.od.nih.gov/He

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• Body dysmorphia (00:50)
• Being happy with your body and how diet aided (01:30)
• Helping friends with body dysmorphia by distancing from social media (03:15)
• Booty programs from IG influencers (04:00)
• Yeufre considers buying calf program (04:12)
• Keep track of your own progress and not others (05:05)
• Powerlifting as a women (06:19)
• Debunking the notion that women that lift heavy “look like men” (08:30) 
• Respecting each other (09:25)
• Fake accounts on IG to criticize genesis, dealing with online criticism (10:30)
• Misconceptions about cardio (11:33)
• Pros and cons on powerlifting (13:25)
• IG top 9 and none of her lifting (14:55)
• Body shaming on social media (16:08)
• Genesis faces Instagram stalker after tagging location (19:09)
• Powerlifting doesn’t have to be intimidating (20:30)
• Making money on social media but don’t sell your soul (21:10)
• Steroid use in the industry (22:44)
• Julio Wants all athletes to use steroids (24:40)
• Micro-dosing (26:40)
• Genesis talks about her dating life (28:40)
• Julio doesn’t agree with “personality matters the most” (33:05)
• Top 5 characteristics Genesis looks for in a man (35:52)
• Modern day dating/relationships and technology (39:32)
• Top 5 characteristics Julio looks for in a woman (44:03)
• Instagram Q&A (52:09)
• Mental fortitude for squats vs deadlifts (55:54)
• If women with muscles look like men, do men without muscle look like women (1:00:00)
• Using shoes for compounds lifts (1:02:00)
• 1 year and 5 year goals for Genesis, Julio and Yeufre (1:10:20)
• Joel Osteen- The Power of I AM. Book Genesis recommends (1:18:50)
• Yeufre compares his feeling of his PRs to seeing his clients hit PRs (1:25:20)

People mentioned 

Larry wheels 

Joel Osteen- The Power of I AM

Locations mentioned 

Mount Vernon barbell 

Documentaries 

Born strong- Netflix

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In this episode, Yeufre & Julio invite Genesis Quezada to the show. They discuss powerlifting and what got her motivated to the sport, challenges she’s faced as a rookie and how social media has effected her body dysmorphia.

• Introduce Genesis (1:30)
• When did she start training & powerlifting (2:38)
• Her first inspiration when it came to fitness (4:00)
• How Instagram played a role in her training (6:10)
• How did she deal with people criticizing her body goals (6:30)
• First power lifter she looked up to (7:25)
• Her lifting numbers before her first competition prep (8:12)
• How she felt after her first meet (9:00)
• Did she ever feel like quitting powerlifting(11:26)
• Her mindset going into training (12:24)
• Overcoming an injury going into her first competition (13:12)
• How did she feel after her second competition (16:00)
• Dealing with not reaching her goals for her second competition (17:28)
• Overcoming a terrible mindset (18:50)
• Is it possible to have a good training session when you’re having a bad day? (21:00)
• Benefits of a training partner (22:50)
• How she felt while on vacation (23:40)
• How her body changed after being back in NY for one day (24:20)
• Changing her mindset going into 2019 (26:30)
• One year powerlifting goals (27:10)
• What advice do you give to someone who is starting a workout routine (28:10)
• Julio tells someone they’re going to die 💀 (29:00)
• How training translates into everyday life (31:00)
• Yeufre is the worst instagram personal trainer of all time (32:00)
• How does negative energy effect your lifestyle (32:30)
• The beginning of the Instagram hate (33:00)
• How social media damages the youth (34:30)
• Find something you love in order to stay on track (36:40)
• Having a coach & accountability (41:30)
• Dealing with body dysmorphia (42:30) 
• To be continued...check out Part 2 (44:40)

People mentioned:

@VanessafGarciaa (Instagram)

@Megsquats (Instagram)

@StefiCohen (Instagram)

Location mentioned:

Training facility: F45 Training Portchester (Instagram: f45_training_portchester)

Studies:

Online Social Networking and Addiction—A Review of the Psychological Literature

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3194102/

Depression and social media 

 https://medium.com/@cunninghamjeff/generation-z-and-depression-a79403a0fd68

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In this episode, Yeufre & Julio discuss low back pain and how to get rid of it. They also discuss dad bods, fat shaming among other topics.

• Back pain statistics (1:00)
• Daily habits that can potentially cause back pain (3:50)
• Is your occupation causing you back pain? (7:20)
• Benefits of a deep squat (9:20)
• Should you get a diagnosis? (16:20)
• What should trainers look at when dealing with clients with back pain (12:50)
• Core endurance vs core strengthening (15:28)
• Exercises for core endurance (16:36) 
• Foot imbalances and back pain (21:40)
• Does tight hamstrings lead to lower back pain?(25:47)
• Muscles involved in lower back pain (28:00)
• What is a hyper volt? (32:20)
• How to perform a proper back extension (37:50)
• What should you do if your job requires you to sit 6-8 hours a day (39:00)
• Top 4 stretches for back pain relief (40:40)
• Instagram questions (42:00)
• What could be happening when someone has pain when standing for a long time?(42:20)
• Do heels cause back pain? (48:57)
• Can bad sitting posture cause pain in the coccyx? (50:51)
• Glute activation bullshit (1:00:00)
• Back pain conspiracy (1:02:00)
• Dad bods (1:03:00)
• Weight gain and back pain (1:05:00)
• Fat shaming (1:06:00)
• Should you tell your friends they have gained weight? (1:08:00)
• How do you tell your significant other that they have gained weight? (1:08:50)
• Is breast reduction surgery unnecessary? (1:11:54)
• What is TMS? (1:14:00) 

Stretches and exercises mentioned for low back pain

Couch stretch:

https://www.youtube.com/watch?v=Ey-zC_cE_pc

Dynamic frog stretch:

https://www.youtube.com/watch?v=DKjdF2BWpqA

Pigeon stretch:

https://www.youtube.com/watch?v=1QZkiQCHoY4

Deep ape:

https://www.youtube.com/watch?v=7t39M16E5dg

People mentioned:

Stuart Mcgil

John Sarno

Books mentioned:

Back mechanic

Healing Back Pain

Related articles:

• Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain                         http://www.wshu.org/post/lost-posture-why-indigenous-cultures-dont-have-back-pain#stream/0

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In this episode Yeufre & Julio talk about themselves and the current state of the fitness industry. They talk about their careers in personal training and how much has changed since they have started.

YouTube: https://m.youtube.com/channel/UCOFkTUd4qz5b3oYdIt3Uj7Q
Instagram: revival_fit

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