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Ep 39 - Strength, nutrition and recovery (with special guest, Thomas Stokes)
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We are so excited to have Thomas Stokes (one of the Tutu Guys) on the podcast! We're talking with him about strength, nutrition and recovery as well as his coaching programs at Stoked Metabolic Training. We even had a little surprise for him that involved his wife Kim!!
Learn more about Tom's coaching: https://stokes.fit
Tom on Instagram: https://www.instagram.com/themusclemouse
Kim on Instagram: https://www.instagram.com/themusclemousewife/
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Transcript
Lifestyle Changes and Running
00:00:00
Speaker
A lot of us got into running because we wanted to make some lifestyle changes, lose weight, and live healthier lives. But to get faster, stronger, and healthier, we need to do more than just run a lot
Introduction of Special Guest
00:00:10
Speaker
of miles. Today, we have a special guest on the podcast who's going to share some practical tips to improve our strength, nutrition, and rest.
00:00:25
Speaker
Hey there, friends.
Podcast Introduction and Hosts
00:00:26
Speaker
Welcome to One More Run, the podcast. This is episode number 39. If you're new here, my name's AJ. This is Erica, my wife, my co-host, and she is holding June the dog. And so if you hear any rustling and all that, June is, she's been sitting in on a lot of episodes lately. Yes, she has.
00:00:42
Speaker
She's growing fast. She is, yes. Yeah, she's moving from puppy to dog pretty
Off-season Preparation
00:00:47
Speaker
quick. So welcome to today's episode. Today, we are talking practical advice as we kind of head, you know, springtime surprises right around the corner. We're not running it, but like as we get out of that, like it's kind of like the quote unquote off season, right? And so what we're going to be talking about is strength, nutrition, rest, all that stuff as we gear up in the off season for next season. Yes. Right. So we thought this was good time to do that. We've got our good friend Tom Stokes on the podcast who he's from Stoked Metabolic Training. You probably know him though as a tutu guy. Yeah. We're so excited to have him on the podcast. We want to equip you guys which you have to be confident, feel prepared, yeah
Listener Review and Feedback Survey
00:01:27
Speaker
even inspired. and you're going all of that out of our conversation. with him. But first we do a few housekeeping things. Erica, we like to read reviews on the podcast and we do this as a thank you to you guys. Uh, hopefully also as like an encouragement and for you to know what to expect, right? So we say what we want to do. I feel like when we, um, kind of look at these reviews, it's affirming that what we say we're trying to do is what's actually happening. yes And so we really appreciate you guys leaving the review for that sake. And then the other side of it is it helps the search and all that stuff. It helps people know that this podcast might be one worth checking out. So thank you all for doing that. Erica, today's review is from our friend Ryan. Yes. You want to read it?
00:02:06
Speaker
Absolutely. So today's review comes from M. Ryan McCarthy, who we met for the first time at Marathon Weekend, which was awesome. It was. Ryan says, AJ and Erica feel like your best friends who just happen to run, run Disney races. Yeah. They are fantastic for beginner runners and just as valuable for seasoned veterans. I love their positive energy, the way they share their personal journeys and how they relive training and race weekends in a way that feels honest and motivating.
00:02:31
Speaker
This has easily become one of my favorite podcasts to listen to while training and getting excited for each run Disney weekend. Keep it up. Y'all are doing an amazing job. Awesome. That was very nice. thanks Thanks, Ryan, for adding us to your list of podcasts that you listen to when you're when you're training. Yes. um Before we dive into the interview, which I'm very excited about, I wanted to tell you guys about two quick things. First of all, we've got a listener feedback survey
Interview with Kim and Tom Stokes
00:02:55
Speaker
thing on the website and that you can go and just fill out you know a handful of questions of... you know, what do you like about the podcast? Is there anything you don't like about the podcast? And it helps us understand like, you know, when do you listen? What are your favorite, you know, parts of the show, things like that. And we just want to refine and fine tune and make sure that this whole thing is is still feeling good. And so if you don't mind going to the website, AJ and Erica.com, Erica dot com eica spells her name with a K. Uh, and fill that out. That would be awesome. And then the second thing is next week, we're going to do a, um, like ask me anything episode and we're taking your questions. So yeah a lot of you submitted stuff on Instagram, uh, over the weekend when I did a story, you know, with a little answer, you know, ask your question thing. But if you still want to get a question in and it doesn't have to be run Disney, it doesn't have to be about the podcast. It can be anything.
00:03:40
Speaker
Then, uh, you know, we'll, we'll throw it in the, the randomizer and, uh, and answer those questions on next week's episode. Mm-hmm. right so let's dive into today's topic erica like i said before we've got tom stokes on the show you might know him as a tutu guy erica you you've seen the tutu guys oh yeah at pretty much every race we've ever been at every race right i think most people that have been to a run disney whether you know it's the tutu guys or not like you have seen them yeah most likely whether it was on the jumbotron thing or on the course you cannot miss these guys for those who have not seen them before yeah How would you describe the tutu guys? Oh man, like two really big buff guys, yes usually running shirtless, potentially with body glitter and a tutu. yeah And then Tom's wife, Kim is like, compared to him, seems so tiny yes and she runs with them. yep
00:04:31
Speaker
And usually, you know, they're wearing coordinating costumes and just look adorable. They're perfectly coordinated. Yeah. And the photos they get somehow, I'm like, what in do they have with the PhotoPass people? I mean, every photo they have is like spot on. Perfect. because everyone wants to see them. I bet you the photo pass people see them coming. Oh, yeah.
00:04:51
Speaker
Okay, I got this. Totally. Yeah. So their their outfits are perfect and all their their poses are perfect and everything. And so they have tons of fun on the course, but what you really need to know Tom for is stoked metabolic training. That's his, his program, right? His coaching where he does strength training and nutrition, ah you know, what do you call it? Coaching guidance for runners that want to get faster, right? They want to build strength. They want to lose weight. Um, he's got a ton of helpful tips for us today. yeah and he's going to great resource for us as we, uh, you know try to get stronger and faster. Yeah.
00:05:25
Speaker
But before we bring him in, he doesn't know this, but we have his wife Kim with us today. So exciting. She is going to help us learn a little bit more about him. And this is to be really fun time. Yeah. You guys are in for a surprise. He's in for the surprise. You guys are in on it. And so you're going to hear us start the interview with him. Right. And we're going to surprise him.
00:05:45
Speaker
Yep.
00:05:48
Speaker
So welcome to the podcast, Kim. Thanks for doing this little surprise with us. This is so good. Thank you for having me. I'm so honored to be here. oh gosh, we're so excited. And Tom has no idea that any of this is happening, right? Like he has yeah has no idea.
00:06:01
Speaker
No idea. I can't wait to see how he reacts when he sees that I got one of, like one over him. Yeah, it's perfect. Thanks for doing it. So we'd love to ask you some questions, right? And and we'll compare his answers to your answers, you know, when we talk with him in just a minute. But we kind of need to know a little bit about y'all first, right? So I don't need a long dissertation about whatever, but what do we need to know about the two of y'all, right? Like like anything we need to know, so you know, about the two of y'all?
00:06:28
Speaker
We are, well, I'm a Florida Orlando native. He moved over from Connecticut. We both love the parks. So, and of course we're in Disney. um So that's where we spend most of our time. We've got a little Pomeranian that is our, ah yeah, he's everything to us, Coda. But that's pretty much it. We are, we love to do Disney, do the park, run with our friends, all the fun stuff.
00:06:51
Speaker
Great. Are you cool if we ask you some questions, Kim, and we'll see how his answers line up to your answers? Let's do it. All right. So we're going to start with an easy warmup question and he better get
Misconceptions about Running
00:06:59
Speaker
this right. How many years have y'all been married?
00:07:02
Speaker
Six years. We're going on seven in April. Awesome. Perfect. Write that down. I'm going write this down. So we can have the notes when we talk to him in just a minute. Yes. Perfect. That way when he says what, she said what, then then we have it. want a grade after. Did he pass or not? wack Exactly. Exactly. Here's a question. I don't believe I sent you in advance.
00:07:23
Speaker
Oh, man. What were the two of you wearing on your first date? Um, it's all like a blur. His shirt had like, uh, the, the, oh my gosh, now I'm like getting all nervous. The palm trees.
00:07:37
Speaker
That's all I remember. I remember wearing like a dark blue shirt. We went to the park. So we
Exercises for Runners
00:07:42
Speaker
were like in our park gear. Nice. I wonder if he has a different, what he considers different as the first date though. We might not.
00:07:51
Speaker
We might be like different on the first date. My first date, like in my mind was Hollywood Studios. Great movie ride. He was super casual with the palm trees. I had like your irregular park gear.
00:08:01
Speaker
so I'm curious as to what he'll say. Okay, perfect. Actually kind of curious now too. I know. Yeah. Oh my God, I'm going to fail. No, we're testing him, not you. Yeah, that's right. assuming all your answers are correct. Your answers are right. yeah Perfect. I love this game. Yeah, yeah, yeah. He's trying to match you. that That's what we're that's where we're going for. Okay, so the next one is, what is one talent or interest that he has that no one might expect?
00:08:25
Speaker
Oh my gosh, that's so funny. um You guys know what he looks like, right? He's like big, bulky, like wide looking, right? yes You would never think he's light on his feet. ok But he's, yeah, I know, right? He's actually a really good like salsa Spanish dancer, which was crazy when we first met my family Like this date two was all of us going out dancing. Nice. And I was like, there's no way he's going to be able to like dance, like spin. And he actually, he loves dancing. He's light on his feet and he's got like good hip movement. I don't know he'll consider that a for himself, but he's a really good dancer. right I'm writing that in quotes, good hip movement. hip movement. And then ask him to demonstrate. That's what need.
00:09:11
Speaker
All right. ah Now we've got a Disney question for you, or a few, I guess. What is his favorite Disney snack, and what is yours? Oh, my gosh. What is mine? His, okay, his is very specific.
00:09:24
Speaker
Okay. He's always jones in to go get this meatball sub. Oh, my God. is going to kill me. This meatball sub on Sunset Boulevard in Hollywood Studios. Okay. It's, like, at Catalina Eddie's, like, right, like, super close to Tower of Terror. Yeah. And he's always, like...
00:09:39
Speaker
I'll meet you guys. I gotta go get meatball sub. Like we're not walking to the front of the park right
Nutrition for Runners
00:09:43
Speaker
now. Like we're like, we're in the back. We're in galaxy's edge. But yes, if that's one thing he always tries to sneak off and get, it's that. Okay. Good to know. What's yours?
00:09:53
Speaker
Mine is actually close by. um It's the, um it's actually right in the same area. It's that chicken tender, Buffalo tender bowl, like on the. That's place. Do know what talking about? Oh yeah. Fairfax That's place. Yes. That's like our go-to bowl before a race. Yeah. It's so good. I'm so glad there's other people that know about it. We can be best friends. I like all the bowls at that place. That place is awesome. Yeah. Perfect. have to try the other ones. Yeah. Awesome. The barbecue brisket one or whatever I think might be my favorite, but i like the chicken tender one too. Oh, that's good to know. Perfect. Okay. um What is his Disney one and done, right? Like, okay, done that. Don't need to do it ever again.
00:10:33
Speaker
Does it have to be a ride? No, it can be anything. and Any Disney, anything. He's going to kill me. In Epcot, there's the gift shop or in in China, right? There's the gift shop in the back and there's like snacks and like drinks.
00:10:46
Speaker
There's a little, um, like a little drink, like it's, um, like
Importance of Rest
00:10:50
Speaker
an authentic, like China drink. You can get there. It's super small. It could, shot. I don't know what it was technically gone by. Right.
00:10:57
Speaker
And that is like the thing he will never, it doesn't matter whose birthday it is. yeah He's like one and done. he's like, I cannot do that. It's like gasoline. Okay.
00:11:07
Speaker
So I would say no matter whose birthday or anniversary, he's like, I will not, that's one that won't bend. Yeah. He's out. Okay. Perfect. Do you have a one and done, like a ride, a a food or anything? oh my gosh. I'm going to get so much hate. It would probably be frozen.
00:11:23
Speaker
Oh, no, I don't know. I'm with you. with you on that. No no shame. I'm good. The yeah line's always really long. Right, right. Okay. Yep, yep. No, no, no, no. No shame in that one. Erica, we're off topic. Do you have a one and done? Like, ah oh i don't need to do that again?
00:11:39
Speaker
Probably, um ah and i can't think of the name, Star Tours, like the original. like That makes me super nauseous. That makes me nauseous. Yeah. The one thing I like about that is usually it's a walk-on, so I'm
Tom's Coaching Approach
00:11:52
Speaker
like, I'm okay with doing that. so Mine might be Guardians of the Galaxy, actually. Now that i think about it, I rode but I'm never doing that a again. For sure. that That's what I should have said.
00:12:01
Speaker
We can go have the bowls together, but we can't ride Guardians together. Apparently, we're not going to be friends. We're done out. I laid down on the floor after I got off of Guardians. I was so sick. I laid down flat out on the concrete. I was sick. Oh, so I assumed you were going to say because the line's always so long, but it's the motions. Oh, yes. I was so sick. I was on the ride going, mean, literally yelling, get me off, get me off, get me off, get me off.
00:12:27
Speaker
I i taught remember the last time that I got sick on a roller coaster. I mean, it's been since I was probably in high school. We couldn't, eat I couldn't even talk to him when we got, when the ride stopped, I was like, my mouth was watering and I was like, oh, if I can make it outside, it's going a miracle. It was terrible. yeah That should have been my one and done. Yeah.
00:12:45
Speaker
Oh my God. Yeah. it It's like either you're all in or all out for that ride. That's what was to say. see that. Yeah. I will admit that it's Disney's best ride. I will admit that. yeah It just makes us too sick. Yeah. Right. Moving on. Yep. Moving on. What is his, Tom's, Disney guilty pleasure, right? Like he loves it. Probably kind of embarrassing. You know, you probably shouldn't admit that you love this. Um, my God. i was going to say the meatball sub for that
Final Advice and Interaction
00:13:12
Speaker
one. Let's see. he So he is so healthy and nutrition, strength, everything right, longevity.
00:13:22
Speaker
And then we go to the parks and he is like all about like, as he should, relaxing, having a drink. The one place if he's lost his guilty pleasure where you'll always find him is TuneIn. 50s prime time right next door. okay He loves having some beverages, chatting with... the He loves the cast members. And I'll say like that, he that's probably where he loves to just decompress. He puts in the work, right, for all the nutrition, but just kind of like going and like unwinding. That's that's probably...
00:13:53
Speaker
his go-to. don't know that answers your question. It does. Do you guys only go to Hollywood Studios? Because I think that's like three or four things in a row. Epcot. Epcot was the... yeah Which I almost said something mean because... I like Epcot and it gives me a hard time about wanting to go there. I like Epcot. I like Animal Kingdom too. We like to go in the mornings. One thing that you'll like, if family's in town, that's when we'll go to Magic Kingdom. But like the family's got to be in town because of like, that's like a full day commitment. Right. We are in the in it for like a long haul. Yeah. Yeah. But we're big Hollywood Studios fans. Yeah, yeah yeah so yeah I can tell. him What's your guilty pleasure? We'll see if he knows what yours is.
00:14:29
Speaker
I don't know if I have one. um Oh my gosh. o he'll He'll probably say the same thing. okay ok probably Probably the same thing because I do enjoy going to that place. I love going to TuneIn and chatting with the the cast members and relaxing. Okay, cool. So um next question. For the marathon, would he rather have no photo pass or no phone?
00:14:52
Speaker
The one that likes to to run around shirtless? Let me think. yeah he would absolutely have to have that photo pass. He would rather go without his phone. Okay. Perfect. What about you? about you Yeah. What about you?
00:15:05
Speaker
Probably the same. i would probably rather go. I I'm not on my phone, right? It's, it's who the people that we're running with. It's the friends that we're running with. I think you're just so much in the moment, yeah yeah um, that, you know, whatever's coming through text or whatever, like I'm not on that. I'm, I'm there for like,
00:15:23
Speaker
the interaction with everyone is and totally everyone. Yeah. Yeah. Yeah. And you guys take some pretty epic pictures. Yeah. I can, I can see that. I feel like we would all have to weigh in and say, no, they have to have photo. Yeah, that's right. Yeah. You can't have your phone. Yes.
00:15:35
Speaker
Okay. Uh, pre marathon meal, right? The night before Casey's corner, chili cheese dog or Pinocchio's village house or Haas, however you say it plant-based cheese pizza. Which one would he rather have for a pre-race meal?
00:15:50
Speaker
He is a Casey's person through and through. Okay. Yeah. It's so funny because he's all about like the health, but he will tear up a hot dog. Okay. Disney half marathon. We ask everybody that is a guest on our podcast that has experience running down main street. We asked this question. Erica and I are divided on this. All of our listeners know this. I'm team finisher metal. She's team main street. We're keeping score. Would he rather run down main street or get a finisher metal?
00:16:18
Speaker
He's a main street star. That one. oh Yeah. okay I'm sorry. He loves, he has circled back to, and I'm like, this is it This is the, this is the day we're going to get run over. He had to, he likes, there's so many spectators, right? And there's so many people that you're trying to say hi to. there's people we don't know, like are saying hi, that have signs. And it's just the emotional, like what you're feeling on main street when you're running is I can't describe it, but I'm often behind him went because he like like he loves me So he's like he'll bolt and you'll start like saying hi and doing high fives and like pointing to people. I'm like, do you know that person? He's like, no. I'm like, okay.
00:17:01
Speaker
But it's so funny to hear the commentary behind him as he's passing. They're like, oh my gosh, that's a that's a you know it's someone shirtless and a choo-choo. Look at him go. I think that's a choo-choo pie. There he goes. Right. It's great. Yeah. But I think he's a main street. I'm curious as to what he'll say. Yeah. Perfect. Yeah. Yeah. Yeah. Because the finish line photo, he's pretty adamant about getting a good, like his, like, you know, signature little pose at the end. So I'm curious as to what he'll say.
00:17:27
Speaker
Yep. Perfect. right. We'll find out here in just a minute. What about you, Kim? Yeah. Yeah. Good question. I love Main Street too. Yes. Good. Yeah. Kim. You guys. I'm sorry. No, it's great. You're my people. That's right. It's the right answer, AJ. Oh my God. We bonded over the ball. We bonded over the ball. That's it. Yeah. But the tallies are working against me now. Oh my gosh. I have an unscripted question if I can. Kim, you were just talking about hearing people talk about him on the race. Like, I bet you've heard some crazy things. Like, do you have an extra funny story from like running together? my gosh. There's so many. I should really, I wish I could carry like a recorder as I run with them, but more so with Tom.
00:18:08
Speaker
the mo the The best ones come from kids. Oh yeah. And I love that. It's so great. They're like, but mommy, he looks like a girl. Why is he wearing a tutu? And it's so funny, but the amount of kids that have come up that know that that, like they know Tom and they're like, they want a photo and the amount of kids that's come and said, you know, you've helped my kid be comfortable, not only just running, but dressing up in a costume and just getting out there. yeah It's so sweet. I mean, he gets cat called all the time. So like,
00:18:43
Speaker
It could be a whole other like segment on that. i think what's sweet is like the kids coming up, but yeah, they've gotten cat called all kinds of things on the course. It's, it's yeah. Yeah. I can't even imagine. Yeah. Yeah. Oh my gosh. Well, Kim, this was so much fun. Thank you so much for coming on. We are going to ask him these questions and see how he does. Um, can we ask, what do you think people should know about Tom that they might not assume when they first see or meet him?
00:19:09
Speaker
Oh my gosh. um Just by looking at him, right, he's, like I was saying before, like muscular, big, tall, right? He comes across as like a jock, so to say, right? Yeah.
00:19:21
Speaker
He is so much the opposite of that. He is super goofy, loyal to the very end. But the one thing that I don't think people would expect is that he cannot keep in a kill he cannot keep a secret to save his life So if you have like a birthday party or like a surprise anniversary, please don't trust him. Right. Just lie to him about what the event is I can't tell you like countless Christmas where he's been like, do you you just want to know what I got you? And I'm like, oh, my gosh, no. That's hilarious. You can't trust him with a secret, but he's goofy and he's great to hang out with and he's loyal. So, yes, it bounces out. Yeah. That's perfect. What's something we should ask him to answer on the podcast, right? It could be any question. We'll say, hey, Kim told us to ask you. what what should we ask him?
00:20:12
Speaker
Let's see. I'm going to make him sweat a little bit. Yes. If he was to go to his favorite park, but like outside of Disney. So like throw it all in there, like SeaWorld, Busch Gardens, Universal, Epic, Disneyland. Yeah.
00:20:30
Speaker
Before here. I'm curious to know out of like ah the entire branch, which one is the one that he's like, yeah, we're going to go to that one. Even if it's not Disney. Okay. Okay. Perfect. He's going to sweat because he's going to be like, I'm on a Disney podcast. Like, why would you ask that question? Right. Okay. So you're saying it should not be a Disney park or it can include a Disney park. It should be just anything. Okay. Okay. Okay. Yeah. Yeah. I'm curious. Yeah. I feel like I know, but all I'm curious what he says. Okay. all right. We'll ask him. Okay. Perfect. That's got all my questions. do you have anything else before we dive in with him and see how he compares to all this? No, no. Okay. Thank you, Kim. We really appreciate you being a part of this little surprise and we're going to find out how well he does here in just a second.
00:21:07
Speaker
Awesome. Thank you for having me.
00:21:12
Speaker
Welcome to the podcast, Tom. Welcome, my friend. How are you? I'm doing fantastic. are you guys doing? Doing real good. And I got to tell you, this is normally when we say a little bit, ah you know, like a blurb about our guest and we give, you know, our friends like some context about who you are and all that stuff. But unfortunately for you, we're a little sneaky today. Yeah. We actually already have everything we need. So we just got off a call with somebody who knows you fairly well. And we've already learned everything we need to know about you. And in fact, that person has a little message for you that I have right here on the iPad that really we go that they wanted to share share with you.
00:21:48
Speaker
Hey, look who it is. i just want to say, look who made it on the podcast before you. oh my God. ah We just got off the yeah phone with Kim and we learned everything we need to know about you.
00:22:02
Speaker
Oh my gosh. And God only knows what she said. i have it written down. yeah We have receipts. Yes. Let's hear it. That's my intro. yeah we got So we asked her a few questions and we're basically going to ask you the same questions and compare your answers. So we're going to see how well you do.
00:22:19
Speaker
Here we go. Yep. So easy warmup question. Hopefully easy. How many years have y'all been married? Six. ding ding ding Perfect. All right. What here's our much harder one. And in yeah, good luck. What were the two of you wearing on your first date?
00:22:36
Speaker
What were we wearing on our first date? She claims and i don't even it wasn't even a date. She claims I was wearing a Tom and Jerry tank top. But back then I was i i had a mohawk and a nose ring.
00:22:48
Speaker
And that's really all she probably mentioned. what What do you think is the first date? That's good. That's a better question. That was another question. Oh, that we went to Cooper's Hawk. That is no not what she said. Nope. It was movie ride. It was the closing date of the movie. Yes. That's what she said. She said that you were wearing a shirt that had palm trees on it.
00:23:06
Speaker
That sounds accurate. Yeah, that's in accurate. Do you have any idea what she was wearing? Probably jeans and and a white t-shirt. Did she give us an answer? She said that she thought she was wearing a dark blue shirt. But ok but you guys, you were correct on the ride for sure. And the park. Yeah. Yeah. Yeah. That's a pre-write.
00:23:22
Speaker
Rest in peace. Yes. um What do you think is one talent or interest that she said that you have that no one would expect? Oh, God. A talent or an interest? An interest would be ah probably, probably I'm a nerd. Everybody sees lifting guy and they're like, oh yeah, he doesn't play video games, man. I i was playing Pokemon earlier today. ah That's talent. Yeah, talent. What about talent?
00:23:47
Speaker
I have an insane amount of useless knowledge, so I can run rounds in jeopardy or I can get completely smoked with 18th century poets. Okay, she had something a little more exciting. Oh, yeah. She said, and I quote, that you have good hip movement, that you are a light on your feet and a really great salsa dancer. She said, your second date was going dancing with her family.
00:24:12
Speaker
Chuba Libre. Good, good, good, good. Okay. We have some Disney questions for you. What do you think she said is your favorite Disney snack? My favorite snack is the ice cream.
00:24:23
Speaker
oh Oh, no, that is incorrect. According to her. mean, you know your own snack, but according to her, she said the meatball sub. Yes. Well, that's more of a meal. how You're getting technical. What do you think she said hers was?
00:24:36
Speaker
If she's going, oh, now we got meal snack. Let's go around to a rep. Okay. That would have been good a good snack. Hers was more of a meal too. She said hers was the chicken tender bowl from- ah Fairfax Fair. Fairfax Fair.
00:24:48
Speaker
Okay. yeah ah We're going to need to have a a court session between the two of you where we clarify meals and snacks, you know? Right. Next one. What's your Disney one and done, right? Like you've done it. You're never doing that again. You're Disney one and done. It can be food, attraction, shop, resort. Doesn't matter. I'm going to get roasted for this one.
00:25:09
Speaker
And it's not the same answer she gave. I am not blown away by the Riviera like everybody else is. Oh, yeah. you are going to get You are going to get ripped for that one. She said it was a little drink from the China gift shop in Epcot. Oh, by you. oh She said it's like your gasoline.
00:25:28
Speaker
It will light your insides on fire. Yeah. yeah Want to test me on this? Go to the back of the gift shop in China in Epcot and order Baizu. Okay. Okay. So she was correct.
00:25:39
Speaker
Oh, that's that's that's it. Okay. Perfect. Do you know hers? What's her one and done? Probably the mix of the Guinness, the baby Guinness. Oh, no She didn't say that. What did she say? Hers was a ride. Does that help? Yeah. What's her ride?
00:25:55
Speaker
a ride that she never needs to do again. Probably because she's an adult, right? Probably. it's a I think she's ready to let got hints. It's a kiddie ride. no Well, frozen ever after. On our way. Okay. What do you think she said that your favorites, well, now we're at snack. So your favorite Disney snack. No, we did Disney snack. Oh, it just is. No, no, no. It's what's your guilty pleasure. Oh, you're right. Sorry. pleasure Okay. Well, I kind of just gave you a hint. Yeah. Yeah. It's food related.
00:26:23
Speaker
Probably Hi-Li. Oh, she said TuneIn Lounge. Yeah, that's it. Yeah, she got it. Yeah, yeah, yeah. It's Ibera TuneIn Lounge. She said he said like a specific drink, but she said drinks at the TuneIn Lounge. The tap is going when I walk in. They know me. Nice, nice. That's what she said. She said you talk to everybody there. You know all the cast members. Right, yeah. Have a good balance in life. Yeah, yeah, yeah.
00:26:41
Speaker
Okay. So another Disney question for you on the marathon, would you rather have, and this is how you think she answered for you. That's right. Would you rather have no photo pass or no phone? Actually, no, you answer the question. We'll see if she got it right. Yeah. yeah' That's a good thing. No phone or no photo pass on a marathon.
00:26:57
Speaker
Oh, definitely. No, no phone. That's what she said. She's like, he's a tutu guy. Of course he wants his photo pass. Yeah. There's a, there's a story history of the two, two guys and photo pass. But if you invite it, invite my other half and I back. Yes.
00:27:12
Speaker
That story then. We a hundred percent want to have y'all yeah y'all back on a hundred percent. We want to make today about you and we want to talk ah strength and nutrition and stuff, but we'd love to have both y'all on if you're all of you, if you, if you're willing. Yeah. what do you think she said for hers? No photo pass or no phone?
00:27:26
Speaker
Oh, no phone. Yes. Yeah. She was same thing. Okay. Good. All right. Here you go Pre-marathon meal the night before, right? Would you rather have a Casey's corner chili cheese dog or the plant-based cheese pizza from Pinocchio's village house?
00:27:41
Speaker
that's You're playing dangerous right here. Let's live dangerously. Let's go with the chili dog. and Yes. That's what she said. That's perfect. And she was the same one too, right? Yep. Yep. Yep. Okay. All right. We ask everybody that comes on our podcast this question. You may have heard us ask ah ask anyone that comes down Main Street, if they've had experience doing it, would you rather run down Main Street for a Disney half or get a medal if you could only have one of those options out of a Disney half? Which one would you choose?
00:28:06
Speaker
There is nothing like running down Main Street. Ding, ding, ding. Their energy is just, you can you can keep the medal that day. I'll donate the medal if I, give give me Main Street all day. That's right. Perfect. Any idea what her answer was?
00:28:20
Speaker
Considering, you know, she she she donates a lot of her medal. So I'm going to say Main Street. Very good. All right. This is the last thing we asked her. What's something we should ask you on the podcast? And so she wants to know what's your favorite theme park, Disney or not. It can be any theme park at all. What's your favorite?
00:28:41
Speaker
Oh, that's a. Oh, they're all so good. They're all so good in their own right, but I mean, we just, we've got so many memories together at Hollywood Studios. And so I have to go with that one.
00:28:53
Speaker
Nice. That's awesome. That was super fun. Thanks for, thanks for playing that with us. Kim kim was all excited to pull, pull a ah ah surprise on you. Yep. surprise Yeah. love it Cool. All right. So now that we know you pretty well and we know that the fitness guy is going to go chili cheese dog the night before a, um, yeah, you know, I don't know if we can trust your advice now, you know, like that's really the question. I've been known to have Chipotle because I hang out at the expo too long. Oh, yeah so also living dangerously, even though it's only a five k Yeah. It totally is a little dangerous. It is. Yeah. Um, what, uh, and we' we're just going right in. We've already introduced you before this about, you know, stoke metabolic training. We kind of, you know, teed up the fact that, you know, you literally train people in strength, nutrition, rest, all of that stuff. So we'd love to get some insights from you on getting faster, stronger, losing weight, all that kind of stuff. So, um, can we start off with the misconceptions around running and health, right? Like or running and strength. can Can you dive into that at all and and kind of break down some of the things we all think?
00:29:56
Speaker
I mean, i I could give you a ton of them, so i won't I won't try to hammer you with them. But I think the biggest one, especially with that I get from runners, is that running automatically going to equal running more is going equal better results. So People just make this assumption like, let's keep adding miles. We're going to get faster. We're going to get leaner.
00:30:13
Speaker
We're going to get healthier, but your body just, it doesn't adapt always from doing more. It adapts to that recovery that you mentioned. So that, that recovery is such a huge part of the process that we have to adapt.
00:30:26
Speaker
Another huge one, strength training is going to make you bulky. So it takes a lot of food to get bulky. it is I have a part-time job and it's called eating. it you don't get bulky by accident so you really got to work to to get to if you want to be my side you got to work on that so it's not going slow you down if you get bulky you know you're not going to get bulky so it's not going to slow you down yeah reality, you're probably going to get better force production. You're going to, you know, your running economy is just going to improve. And ideally my big goal for everybody, keep you injury free. So I want to, I want to bulletproof people. yeah
00:31:03
Speaker
Yeah. Yeah. And I think a lot of people, they, they think, and and I say a lot of people because I'm that way, you know, or I was that way. It's like, look, the way I'm going to like make myself better at running is to just run more.
00:31:16
Speaker
Right. But the minute I learned about like small mobility, mobility things even, you know what i mean? Just balance and all that. I was like, this seems like the dumbest exercise of all time, but it completely changed the way I run. 10 minutes ah of mobility a day. You don't have to do much on that, that aspect, but 10 minutes of that a day will change your life. Yeah. Describe that for someone who may be really new to running and they're like mobility. What like, like, what are we talking about? Can you give me the 30 second, what that is?
00:31:43
Speaker
So, you know, if we talk about stretching, so static stretching, we're holding a pose, we're opening up maybe the lat or the hamstring mobility is moving through the range of motion and, and really just lubeing up the joints that way everything stays loose. And ideally you want to open that range of motion up more. Yeah.
00:32:01
Speaker
and more and just be nimble, be loose. Yeah. Be like walk with my friends, like Bruce Lee said. um Tom, a lot of us started running because we wanted to be healthier or lose weight or just make a big change in our life.
00:32:13
Speaker
um So, you know, most of us went out, we bought some running shoes and we started moving. What specific things do we need to include along with the running to see some significant changes and improvement in our health?
00:32:24
Speaker
My non-negotiables would be straight train two to three days a week and and I run the other three. I rest on Sunday. So that's that's probably number one.
00:32:36
Speaker
nutrition that supports that i i was a 260 pound kid and i won't long wind you with my story but there might have been a butt whooping at 23 years old by three guys in a bar and i said won't get strong and i joined a gym it took me a week to walk through the doors because i was just just nervous about that yeah i spent two years lifting weights and Got stronger, but I never saw the change from the 260 pound guy. I never saw what I thought was going to happen. happen
00:33:08
Speaker
I started learning about nutrition. I realized, wow, that's not only transforming my body, but it's supporting my training. So I now feel better training because I'm getting the right foods in, especially the protein.
00:33:20
Speaker
And then third, i think this one comes in as you get a little bit, you know, in a later season of life, how important recovery is. So the body, the body needs a break.
00:33:31
Speaker
And then thataging stress, like stress, stress wreaks havoc under the skin. So under everything, hormones get out of whack. It's no, it's no fun when your body's under too much stress. Yeah.
00:33:43
Speaker
Yeah, for sure. So you said strength, you said nutrition, you said rest. Can we dive into strength just a little bit? Like why, like even like kind of nerd physiological, whatever, like why is the lifting or the strength or the body weight, you know, stuff? Why is that important for runners specifically?
00:34:00
Speaker
the Do you want the the nerdy stuff? I mean, it's going to it's literally going improve the force you can put into the ground. So strength training is force. It's all about creating force with your body against another object. So if you can do that, it's now improving how much force you're putting into the ground.
00:34:17
Speaker
but That's going to help with speed. It's going to also help with efficiency. So that's the difference between getting gassed at mile 20. twenty You know, now we're conserving energy because our body's just working the way it's meant to.
00:34:29
Speaker
And crossing that finish line, feeling good, helps you maintain form as you start to fatigue. So the the posture is one of the first things to go. What happens when the posture goes?
00:34:41
Speaker
When my head's down, I'm not getting air into the lungs as well. and And call me out if I'm geeking too much on this, but I know. Please do. We want to know. Yeah. Yeah. your Your head's down. you're not You don't have good clear airways as if you have a proud chest and good so you' all right you got good posture.
00:34:56
Speaker
And then, you know, just again, my passion for all this is the reduction of injury risk. big we Big things you I hear from runners. I got a glute injury. I got a hamstring injury. yeah I get that all the time.
00:35:10
Speaker
Running is fairly quad dominant. Unless you're doing sprints or uphill, the quads tend to really take on take on a lot of the heat. The glutes and hamstrings, not so much. So that leaves front side of the body, anterior chain, nice and strong.
00:35:24
Speaker
Backside, posterior chain, Not so much. And then but that's that's where we become an injury prone and not to me. I mean, not even just for runners, but the long term health. So muscle is a ah huge driver and there's more and more science coming out on this huge driver of longevity. So It's going to support your metabolic health. You know, it's going to protect your joints and it's, it'll help you stay strong as you age.
00:35:50
Speaker
And, you know, I'm, I'm, I gotta to give the plug to my, my other favorite podcast out there in the space, Rise and Run. I look at Bob out there, man. Yeah. Look at Bob, 72 and dopey. Yeah. I want to hit 72 and be able to do this. Right. Yeah, totally. Everybody wants to live not just live longer.
00:36:08
Speaker
Don't just have a longer lifespan, have a longer health span. So That's good. I want to be a hundred and have to be helped out of bed. Right. i want to get out of bed feeling good. Yeah, totally. Totally. Erica, before you ask the next question, i want to slip a question in here. A lot of us, I think runners think we need to strengthen our legs, right? Like, but I learned that, Hey, core and upper body stuff really, really makes a big difference. Can you explain why that is?
00:36:33
Speaker
it's It's so important because like I mentioned before about posture. So The big things there, back and shoulders. Back and shoulders support your posture. So that's going to keep you upright. that's The spinal erector muscles are going to keep you upright.
00:36:46
Speaker
The shoulders there, what are we doing while we're running? Arm drive. Arm drive comes into play. Yeah. These things you tend not to think about until you get tired, yeah which is unfortunate.
00:36:58
Speaker
The core, again, that supports the spinal erectors as well. But the chest, the bicep, the tricep, those those all those all help you to just stay efficient. So you're going to stay efficient. It's going avoid wasted movement. And just you know beyond performance, a pound of fat burns about three to five calories at rest.
00:37:18
Speaker
very small amount, pound of muscle burns about nine to 13 calories at rest. The last DEXA scan i I did, I have 110 pounds of muscle on my body. So we multiply that by a bare minimum of nine.
00:37:32
Speaker
um'm I'm burning, if my math's right there, I'm burning 990 calories more than somebody who's got you know very minimal muscle. So yeah, having a little extra muscle is going to help that. And then it's resilience, you know long-term health. i could ge I could go on and on. Y'all got me geeking out now. that's That's all good. You know, one of the things I didn't do, you know, like a lot of runners, I didn't do strength in the beginning. Right. And I would cross the finish line and they'd be exhausted, completely depleted. And now that i include a strength, of course, not enough, but now that I include strength and all that in my routine, I can go hard on a race and I can cross the finish line and I can literally walk from there. You know mean? Like I'm not completely drained. Is that a benefit of strength? I'm assuming it is. Is that what, is that where, where I'm getting the benefit? 110%.
00:38:12
Speaker
ah hundred and ten percent Okay. Tom, can you give us some practical exercises we should be doing as runners to get stronger and faster? Some practical exercises. i could i could run the gamut here.
00:38:24
Speaker
But and it's funny because we just talked about doing total body. We just talked about upper body. We talked about core. Yeah. And I'm i'm probably going to end up giving you three lower body exercises. I mentioned the hamstrings and glutes being the most common injury site, most common injury site in runners because of the overuse of the quads. Yeah. So our quad movement, that's the anterior, the front of the body, it squats.
00:38:48
Speaker
The posterior, the backside, that's going to be the deadlift. That builds that posterior chain. So the the chain includes the glutes, the hamstrings, the spinal erector muscles. Prime drivers when you run and they kind of shift They kind of shift gears a little more when you sprint.
00:39:04
Speaker
And that's that's kind of where you build the power. If you can fix that imbalance, that'd be one I'd say attack sooner rather than later. And I almost always tie number one with two.
00:39:14
Speaker
So lunge, any kind of lunge. So now we're hitting we're hitting ah another movement pattern of that lower body. My favorite would be that of that lunge pattern, the Bulgarian split squat. So that's that's putting a foot back on the bench. Mm-hmm.
00:39:28
Speaker
You know, that split stance and then dropping a knee towards the ground. It's to build strength. It's going to build stability, which is huge. And it's also going to it. This one's a wild one because I get questions on it from from people I work with all the time. Like, what is it hitting? And I'm like, this one hits the legs overall. And it's it's it's almost like it's got a scope and it is just identifying like a microscope and it is finding your imbalance and it's going to draw attention to your imbalance. Yeah, it's going to you it It's terrible. It's terrible. Are you familiar? Yeah. People hate when I program them and I'm like, yeah how do you feel on that race? Dude, it's the first one I went. I didn't have any pain. And I'm like, yeah, we fixed some imbalances along the road. Awesome.
00:40:10
Speaker
It's a humbling exercise as well. Oh, yeah. Yeah. And then my third would be a boring one. It's it's calf raises. Yeah. Oh, okay. It's the calves. absorb so much force more and more as the miles go 5k they're giving you a good amount of force 10k even more all the way up so strengthening them and like it's just huge for performance injury prevention what's the other injury we hear a lot about oh hurt my achilles so i want loose mobile calves i want i want to be nimble there and kind of bulletproof that area as much as possible perfect that's good So, uh, truth be told, Tom, I, I, I do the strength stuff because I know I need it, but I don't like it. Like I yeah i like, I, and maybe a lot of other runners are like this dude. I'd much rather run. Give me a 15 mile day over 30 minutes of strength. I'll take it. You know what i mean? Can you give me like a one sentence or or like a short mantra that I can just like pull out of this recording and like put on my phone and just hit play when I don't want to do the strength? Like can you like any, like one sentence, AJ do this because.
00:41:12
Speaker
AJ, it's going to help your runs feel better. It's going to reduce aches and pains. And ideally, it's going to keep you injury free. What's that going to do? It's going to keep you consistent and on the course.
00:41:22
Speaker
At consistency, that's what leads to progress. How's that? Dude, that's good. You okay? I'm going to copyright that and put it on my phone. You okay with that? That's good. love it. That's it. If it makes you a better runner, if it enables you to do what you love to do longer in your life, that's enough right there for me. Yeah. Thank you for that. That's awesome. Okay. Awesome. So Tom, can we talk nutrition advice? Many of us go straight to cutting calories when we need to lose weight or we feel kind of blah. Is that the right first step?
00:41:54
Speaker
Depends on the person. Everybody's different. it's It is not always the right one. yeah um lot of runners already under fueling. yeah You start cutting more, like your energy is going to drop.
00:42:05
Speaker
Recovery starts to suffer. Performance just goes down the tubes. And if your' if your goal is weight loss, your body can start it it'll start rejecting that weight loss. It will, it'll get defensive. It's going to hold onto things.
00:42:20
Speaker
Shut metabolism down. So my metabolism doesn't work. I'm going to, got to use, I got to give, give one of my other, my other Bob, a shout out, man. We call him dad, Bob, and my group coach. And he's great.
00:42:31
Speaker
Bob came to me every bit of 300 and change on the scale. going for a perfect season. Bob said, said, so what, what fill me in. Tell me about Bob. He goes, well, you know, I'm eating 800 calories a day and the scale has just stopped moving.
00:42:46
Speaker
i don't know what to do. and said, all right, I'm going to make you go backwards and I'm going need you just trust me along the way. And just, we're going to, we're going to go up. We went up to a thousand, not a big jump.
00:42:58
Speaker
Scale started to go a little down to 1100. Scale kept going a little down. Scale kept going a little down. Bob's got one more race weekend. He's at his lightest weight yet, and he's going to get his perfect season after springtime, and he's feeling great.
00:43:14
Speaker
So we increased, had more energy, started recovering more, and the body stopped rejecting that weight loss. And the the the fat loss side of things just works a lot better when your body is supported yeah versus when your body is stressed. Yeah, because it's fuel, right? Like a lot, I mean, obviously it's not all good good gas, you know what I mean? Like yeah you know Cheetos and all that, but but it's fuel, right? We need it. 110%. Can we talk protein? How do we know how much is enough? Like sometimes I see the math equations where I'm like, holy cow, I'm not getting enough of protein at all based off these numbers. Mm-hmm. You know, like how do we know, like generally speaking, everybody's different, but how do we know we're getting enough or or what's the right way to approach that? Simple math, 0.8 to 1.2 grams per pound of body weight.
00:43:58
Speaker
So 0.8 would be the bare minimum, I would say. One gram would probably be closer to the ideal. 1.2 if you're actively trying to really gain a solid amount of muscle.
00:44:09
Speaker
Okay. 2.8 to a 200-pound guy at minimum of 160. Now, you you mentioned, like, how do we get there? All right, well, let's – I take a look at your meals. all right, well, you're eating three ounces of chicken for dinner.
00:44:22
Speaker
We can make that four. yeah You're eating two eggs. Can you mix in, you know, a quarter cup of egg whites? Bam, we just found 20 extra grams. Mm-hmm. Here's where we gain a little momentum. if If you start recovering a little better and you start feeling a little better and the scale starts moving in that direction, you're gonna be like, holy crap, this is working. I'm going to work my way. Can we go up to 80? Yeah. So eggs, chicken, fish, Greek yogurt's a great source. Yeah.
00:44:48
Speaker
shakes i get asked a lot about this one so i'll like i take shakes but i also take in 220 grams of protein a day so it's hard to eat that much but don't rely on shakes the realer your food is the better you want to feel okay any proteins we need to avoid and and that might i don i don't even know if that's true or not but anything we just want like is that thing yeah i might i mean i want our new our new runners our new yeah folks to understand is there anything to avoid um Yes, depending on the person. Okay. So, mean, if you've got a dairy intolerance, whey protein's probably not going to sit right.
00:45:23
Speaker
I need to go into a you know a more vegan source. Right. Everybody's got different intolerances. yeah So, it's more, let's assess what what your deal is. Right. And yeah, if you eat a lot of steak, you're going to be getting a lot of fat in it as well. Is a steak good? I like a good steak. Yeah.
00:45:40
Speaker
Yeah. You know, its it's everything in moderation is usually okay unless we're talking about a very specific individual that says, hey, yeah, dairy bothers me or this bothers me.
00:45:51
Speaker
And we got to avoid certain things. Yeah. Do you have any tips for when we just want to snack and snack and maybe after a long run snack some more? Yes and no. Like snacking is one of those things. Like if you're constantly snacking, you're probably not eating enough on your other meals. So not eating enough good stuff. So you The crazy thing that I get with protein, right?
00:46:12
Speaker
So protein is very satiating. It is filling. Think of it like, okay, you go and eat that steak. you're You're not really craving a ton of food after or a snack after you have big old steak. You eat the Doritos.
00:46:27
Speaker
what five minutes later i want some more right yeah i'm guilty of all of this like i i have just gone in on snacks my wife y'all got to meet her buys dots pretzels she doesn't eat dots pretzels she knows i love them they go into the pantry and the hands start moving the hands start moving and i'm just like i just the idle hands get yourself in trouble so yeah that's where think filling up on the protein filling up on the fiber if you fix the meals first you know Then you can kind of snack a little more intentionally. So i'm making sure I crave the candy, but I have Quest Hero Bars and they were like, it tastes like a candy bar to me. It's delicious and it's got 20 grams of protein. So even though i was eating chocolate, I felt like I was at least moving the protein needle a little bit.
00:47:11
Speaker
Yeah. Cool. Thank you for that. Um, uh, right before I go for my run, right. 30 minutes before i walk in the door after a 10 mile run or anything like, you know some, something like that that was, you know took significant, you know, I depleted my fuel, right? Like any pre and post run nutrition advice. What do I need to be doing right before I go? What should I be doing right after?
00:47:30
Speaker
Biggest thing right before that is that is prime time for carbs and carbs alone. So, you know, they fill the muscles with glycogen. That's our fuels, our primary fuel source. So something simple, it could be fruit, toast.
00:47:45
Speaker
Kim likes a bagel before she runs, but you don't want anything. So fat is actually going to slow that digestion down a little bit. You want those carbs in your system. So before i run, stick to carbs.
00:47:56
Speaker
After, what's our focus after? recovery so we want battle that so i would pair those carbs this time replenish the energy with the carbs but also protein to repair the muscle there's an abundance of amino acids and protein which are basically the building blocks of muscle and that's what helps us that's what helps us repair recover during the run please if you if you take anything away test your fuel out beforehand yes Rest your fuel out. Don't miss mess with new things. Don't try anything crazy and new before the run. Like start testing months out. You never know what's going to send you to the porta potties. That's right. Oh yeah. You don't want to find that out on radio. Chili cheese dog from Casey's corner is going to send you straight to.
00:48:39
Speaker
Yeah. Oh, no foreigner. Oh man. All right. Last up is rest. Why is rest an important piece of our healthy living, especially if we're training for a long distance race?
00:48:50
Speaker
Training is a stress on your body, whether it's running, whether it's weightlifting, swimming, cycling, whatever you're doing, it is a stress. Your body releases cortisol. So recovery is where the body recovers for that. It's where it's it's where we start to adapt to it.
00:49:06
Speaker
So if you push, push, push, fatigue starts to build up. Performance stalls, injuries start coming into the mix, and now rest is part of the process. Like, sleep impacts recovery. I know if I go to bed at 10 tonight and still wake up at 4, I'm not going to feel my best.
00:49:23
Speaker
I'm not going to perform my best. I'm probably not going to hit a PR or or run any, you know, run a great pace. And I think a lot of people don't realize how good you can feel when you get enough rest. But at the end of the day, like,
00:49:38
Speaker
Sleep's going to impact your recovery, which that's going to lean into your performance, your fat loss. So seven to nine hours, seven at the bare minimum, please. And if you're training, put push for eight.
00:49:51
Speaker
My wife's a nine hour sleeper. God bless her. Yep. Yep. Me too. I can sleep. i I'll go to bed right now, you know, and I'll be out. Erica struggles to fall asleep, stay asleep. Stay asleep. yeah All the things. The only thing I can do good is go back to sleep when I wake up in the morning. That's it. Yeah.
00:50:07
Speaker
Tom, what would you consider a rest day? Should we be working out or running every day of the week or just like nothing on the rest day? Rest day doesn't have to be anything, and but it should be low stress. It shouldn't be getting your heart rate up. So it could be for us. It's either we we're alternate where we're going to Target and Costco and doing the groceries on Sunday, getting the dog a walk and moving around.
00:50:30
Speaker
We like to exercise. like We like to keep We'll go walk on the treadmill and just catch up on Sunday morning and just chit chat. like We're not getting the heart rate up, but we're moving a little bit. Right. um We're very fortunate. We're 25 minutes from ah from Disney World. So that might be going and doing a couple laps around Epcot, getting some sunshine in. i thought you said you weren't going to be stressed out.
00:50:52
Speaker
I don't get in that frozen line. Oh, got it. Got it. Okay. Don't go to the China Pavilion and get the gasoline. No, no. That needs to go on a shirt. Don't drink to buy shit. Life is stressful. And if if you need a day to just...
00:51:06
Speaker
you know, watch, watch gossip girl and just unplug, take it. Yeah. You don't need to train hard every day just to, just to improve your body will grow, grow more and you'll feel better after that rest day.
00:51:18
Speaker
Awesome. Tom, thanks for sharing everything so generously open-handed. Like that's awesome. Um, I'd love for our our friends to understand what you guys do at stoked metabolic training, right? Like the clear, Hey, this is what we're doing. This is the folks that would benefit most from, you know, from what we do. Can you give us the kind of the 60 second, 90 second version?
00:51:37
Speaker
Yeah, i'm I'm not a run coach. I have a run coach certification, but I'm not a run coach. I work with a run coach. Y'all had Chris Twiggs on here. That's my running coach. I do the other stuff. I do the strength. I do the nutrition.
00:51:47
Speaker
Build your plan around your your races, you know, schedule it so that you're ready for the race. You know, make sure we're avoiding certain exercises and and just building around so you can build muscle.
00:52:00
Speaker
get stronger and hopefully stay injury free. And then I dial in those macro nutrients along the way. So your protein, your carbs, your fat, how much you should be taking in. Should we go up? Should we go down? And, and I offer two different programs because everybody's at a different spot in their journey. Like if you're,
00:52:17
Speaker
If you're somebody that comes to me and you've got big goals and you've got, you know, either whether it's weight to lose or you're going for 15, know, world majors, like you're trying to do them all three years, like some craziness. Yeah. Yeah. We're going to need a little more one-on-one time. So that's, that's where we meet every We meet every week and and really dial things in.
00:52:38
Speaker
Then I also, you know, right before i came to hang out with you guys, I was with my group coaching crew. So I build out the workouts. I build out your nutrition. And we meet in a group setting, you know, very similar to like I'm doing with you guys right now, but with about, you know, i think tonight we had 30 people in the crew and it's,
00:52:54
Speaker
bring questions or I'm going to do what I did tonight and just educate you on what I love to do. My, the community that we have is like, I'm don't let me get, we're a video podcast and I'm going to tear up because I love you. I love everybody in my crew. I told Bob, I was going to shout him out tonight.
00:53:09
Speaker
And you know, he was there. They're just the most amazing group of people. And even the days that I'm fading and I'm not motivated, I meet them six 30 on Thursday and I come out so full of life. And, and I just gotta, I just gotta thank them for giving me,
00:53:24
Speaker
the opportunity to to be in the room with them. like that's awesome They're amazing. That's awesome. Is it a run Disney crowd? Is it an everybody crowd? what What would we expect if we joined that group call?
00:53:36
Speaker
It's funny because sometimes I'll warn. We have a Telegram group where we do all our chit-chatting and I'll warn people. I said, hey, before you come in, I'm to let you know. It is primarily run Disney people. So we spiral ah on the weeks of a race. we just We've had fun.
00:53:52
Speaker
oh my God, I'm doing my first dopey. I'm doing my first marathon. What are the best bathrooms to go to yeah on 26 miles? And it's like, there's 25 people that chime in and they're like, oh, I mean, the cleanest is is the one up by Fantasmic. There's- Right, right. Fantasmic.
00:54:07
Speaker
Nice. That's funny. Okay. So everything that we've talked about before, i mean, it's all been important. Yes. But this is the most important question, What is it like running in a tutu and a wig?
00:54:19
Speaker
o Tutu, not a problem. Tutu, not a problem at all. I so i started that. yeah I didn't start that trend, but I started personally doing it to raise money for teen girls on the run. I said, if y'all donate, I'm going to, to where i was coaching at the time, I said, I'm going to wear a tutu for 48.6 miles.
00:54:37
Speaker
And I wore that tutu and then it just kind of stuck. Yeah. Super easy to run in a tutu. A wig? Not so much. A lot harder. Yeah. Rapunzel wig that is very side heavy?
00:54:49
Speaker
an absolute nightmare. I will never dress as Rapunzel again. Yes. Yes. That's awesome. We see y'all on the course. We saw you at all three races this, uh, or all three, uh, you know long distance races this, uh, this year we saw y'all dresses Dumbo. We saw y'all dressed as Rapunzel. I don't remember what you guys were for marathon weekend, but we, you know, we saw you during the marathon. We love seeing you on the course. You bring so much energy and fun. Yeah. And, uh, it's so awesome to see y'all out there.
00:55:14
Speaker
We'll be coming back here with the two-two. Hopefully I get invited back with the other half. A thousand percent. Yeah. Yeah. You can come back next week if you want. Round up the crew. We'd love to have you all anytime. Totally. Let's go. It's awesome. Yeah. We love to give open mic time if there's anything you wanted to say, ask, bring up, anything that's on your mind before we sign off. This has been super helpful. Our friends are going to love it. Totally. I'll go 15 different directions on this one, but if you signed up for the race,
00:55:41
Speaker
Don't wait until the official training day to start building the habits. That'd be a forward of advice. And I'm preaching that this week because a lot of first-time dopies that just got their registration, it just became real. yeah Official, if you're doing Galloway, tends to start, what is it, June?
00:55:56
Speaker
Yeah. Build the habit now. Yeah. Because when you build the habit and life starts getting tricky, Dopey's in January. ah like Life gets chaotic for people. yeah If you have the ability to start at least doing 30-minute runs, now's the time to build consistency.
00:56:13
Speaker
And the other one will just go a completely different direction. If you see the tutu guys on the course, come over, say hello, take the photo. We do not dress in tutus to not say yes to photos. Don't be the person who does this and hide your phone and act like...
00:56:30
Speaker
Yeah. No, I don't think they see me. We will stop on the course. We are not worried about stopping and saying hello and chit chatting. Like we love it. Awesome. That's good. That's awesome.
00:56:44
Speaker
Well, I wasn't going ask you to take a photo when I saw you at the marathon because I was in a hurry trying to catch somebody. And when I ran into y'all, it was, it would have been an awkward time to ask for a photo. It was in the bathroom in the animal kingdom. Yeah. You guys were about to jump on Everest and you were in a hurry. i was in a hurry and I almost like stopped, but I was trying to catch my friend, Zach. And so I let the moment go. So I, that was not the time for a photo. Maybe not in the bathroom. Yeah. I that.
00:57:11
Speaker
yeah You're welcome. But next race, we we we want a photo with y'all. Yeah, for sure. I'll look for outside the restroom. Yeah, Fantasmic. Fantasmic. Awesome. Tom, thank you so much for doing this. We really appreciate it. um We can point our friends to the website. you will Remind me what the website is so I don't say it wrong.
00:57:29
Speaker
Keep it simple. Stokes, S-T-O-K-E-S dot fit. Stokes dot fit. You can find all the info there. You can hunt me down at the muscle mouse. If you message it to two guys, Adam's going to get it and I'll never get the message. So. Okay. The muscle mouse on Instagram. We got it. Perfect. Thank you my friend. We really appreciate you being here.
Reflecting on Conversation with Tom
00:57:47
Speaker
Thank you guys. It's been great. I appreciate you guys.
00:57:51
Speaker
Ooh, that was fun getting to talk with Tom. yeah And I loved that we got to surprise him a little bit, yeah you know, and and it was just, it was just a good time. Yeah. You know, I love when somebody that you see is as cool in person as you, as you hope. Yeah. And ah we just, we're like, whatever, 10 for 10 so far. Yeah.
00:58:13
Speaker
And clearly like he's so passionate about what he does. When you're hearing him talking about his team and everything, that was really cool. Yeah. Kim said something about like, you might think he's like a jock or something like when see him, but he's just the nicest guy. And yeah lo and behold, of course. He sure was. You know, so both both of the Stokes were amazing. Thank
Resources and Encouragement
00:58:31
Speaker
you allll for being on today's episode of the podcast. Um, Erica, we point to, you know light know, a lot of the resources that we've had on the, on the podcast are trusted people that, you know, we would, we would recommend, you know, like Hey, if you need a running coach, you know, explore what Chris twigs is doing, you know, whatever. We've had my running coach clay on the podcast and we've had travel agents on the podcast. And, and so it's, it's, we sometimes just need the extra help in an area, right? Wherever that is. And so I'm not telling you what to do or anything like that, but if strength is an area that you are weak in, If you need the accountability or the guidance or you just don't know, you're yeah not, you obviously aren't getting enough protein and so you need some help. Yeah. Like doesn't have to be Tom, but I would say go explore. Yeah. You know what Go to the website, just explore. He's got multiple options. Yeah. Right. And if you listen to everything you had to say and you're like, wow, um, that I feel like I could get behind that.
00:59:23
Speaker
At least, at least explore it. Right. Um, I know he's got like a questionnaire thing. He interviews all his people
Hosts' Personal Training Experiences
00:59:29
Speaker
before they joined the program to make sure they're a good fit. Yeah. You know, so on the strength training topic, and you mentioned it to Tom when when were chatting with him, yeah you're doing, you're focusing on strength right now. am. Yeah. Right. Yeah. Like, what are you, what are you working on and and why? Yeah. So, um, for the first couple of years that I ran, I really didn't do a lot of strength training and I, you know, got through my runs fine, but now I'm at the point where I realized like the value and the significance of doing that and how it would make me a better runner and a faster runner. And so I've really been focusing, you know, Tom was talking about like the back of the legs being pretty weak. Yeah, mine are extremely weak. Um, so I need to do a few more of those Bulgarian split squats that he was talking about. Aren't you excited? I'm so excited, but yeah, no, I've been, I've been really focusing on that and, um, I always focus on upper body strength, but a lot on my legs, um, just during this sort of off season as we're, you know, a little, we're a little down before we get into training for next year's races. sure Um, and also just focusing really on, um, You know this about me. i have a hard time with running slowly. I feel like every run has to be as fast as I can go. Right. You do that. Yeah. Yes, I do that. And so I'm really working on what I would call, quote unquote, easy runs to sort of build up my engine during this time. So, um you know, how can I run and still have a conversation with somebody or, you know, whatever? just Just become a little bit stronger right now. So I'm focusing on strength overall versus distance, but it's going to help me in the long run.
01:00:59
Speaker
Yeah. And this is a good time. And Tom mentioned it. This is a good time to do it yeah because you're not on the run schedule. Right. You're not staring down. 14 miles every Saturday. Correct. You're not staring down these things. So build that the habits yep and the strength to the routine, you know what i mean? yeah Get that engine yeah in a good place so that when training starts, you're not like, oh boy, here we go. yeah Instead, you're like, okay, it's time to go. Right. Yeah. You know? Yeah, for sure. Awesome. Well, I'm glad you're working on strength stuff too. I just need to get, I just need to get in a better routine of it, you know, cause I mentioned it. I just don't enjoy it. Yeah. 30 minutes, an hour whatever of repetitive motion or whatever, which is funny cause running is a repetitive motion, but I'm telling you, I'd tell me I got 20 miles on the schedule. Okay, cool. Yeah.
01:01:46
Speaker
Tell me, all right, AJ, I need you to do 20 squats and 20 pushups. twenty one I'm like, no, I'm out. yeah Forget it. But I really need to focus on it. Yeah, for sure. I do them. You know, I like, I mean, I'm not saying I don't, but it's just, I just don't enjoy it.
01:02:01
Speaker
And I think I need to like find some sort of headphone, know, tracks, you know, whatever you call it music in my headphones yeah that just get me in that place where I just enjoy it. Well, anytime you want to join me on Strength Days, feel free.
01:02:15
Speaker
I'm busy. I'm busy. See how I find an excuse out of strength no matter what. Yeah. I think I'm traveling. i hit him Yeah. All the time. All the time. Okay. Anything
Closing Remarks
01:02:26
Speaker
else before we wrap this up? June's totally passed out. I know. She's, you know, it's the end of the podcast now, so she's ready to go to bed. was pretty wild at the beginning. She was insane tonight. Yes. Anything else before we wrap it up? No, I think that's it.
01:02:36
Speaker
Awesome. Friends, I hope that this episode was helpful. I hope last week's episode where we gave you some options for what to do, you know, after marathon registration, if you weren't able to get in, I hope that was helpful. Thank you all for being on this podcast journey with us. We super, super, super appreciate each and every one of you. And we will catch you next week for another episode of One More Run.
01:03:02
Speaker
Thanks for joining us for this episode of One More Run, the podcast. If you like what we're up to, be sure to leave a review on Apple Podcasts, subscribe to our YouTube channel, and follow us on Instagram. You can find links to all of that at AJandErica.com.