The Sharpening Strength Podcast Episode 6: Sticking to the Program with Casey Parlett of CrossFit 760


The Sharpening Strength Podcast Episode 6: Sticking to the Program with Casey Parlett of CrossFit 760


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Are you connecting the dots to reach your goals and overcome common barriers? In this episode we also talk about not over complicating your health and fitness and using self-experimenting your way to a more healthy life. How to train your mental toughness to reach new levels of health, fitness, and have carry over into other areas. And how real struggles we have to face and how fitness can be an outlet. 


If you want to get a hold of Casey, you can find him at https://sticktotheprogram.co/ contact him on Instagram, or @sticktotheprogram_pc , and the Stick to the Program Podcast.  If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet – tag me in a post with your favorite part of the show! If you haven’t yet, make sure to join like minded men in the Strong Living for Men Facebook Group – designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.


The Sharpening Strength Podcast Episode 6: Sticking to the Program with Casey Parlett of CrossFit 760


[00:00:00] Dave: Welcome to the Sharpening Strength podcast. A show designed by men for men looking to get strong, feel confident, and live a high performing life. Every week, we will have a featured guest who will share valuable information and experience to give you actionable strategies you can apply to level up your life.

[00:00:16] Physically mentally, emotionally, and spiritually, we will draw on our guests’ knowledge and experience, but more importantly, we’ll discuss how this applies to the common challenges and struggles with being a man in today’s world. Our goal is to not only build strong men, physically, which help coach and develop strong friends, sons, brothers, fathers, business owners, and professionals in every area of your life.

[00:00:38] I’m your host, Dr. Dave Paczkowski proud husband, business owner, physical therapist, and strength coach with a passion for helping other men level up their lives, wherever you’re at in your journey. I’m excited to have you here with us today.

Now let’s dive into today’s episode of the Sharpening Strength podcast.

[00:00:56] Hey guys. Thanks for joining today. Welcome to episode number six of [00:01:00] the sharpening strength podcast today joined by special guest Casey Parlett. As we talk about the importance of sticking to the program. Now, in this episode, we’re gonna be talking about self-experimenting your way to a more healthy life, not over complicating your health and fitness, finding your why, and connecting the dots to reach your goals and overcome common barriers.

[00:01:22] How to train your mental toughness to reach new levels of health, fitness, and have carry over into other important areas of your life. And we talk about the real struggles we have to face and how fitness can be an outlet to help get through those. Casey Parlett is the director of training and owner of CrossFit seven 60 in Carlsbad, California.

[00:01:41] He also works for CrossFit HQ and Blauer tactical systems, coaching seminars, all around the world. Casey is a lifelong martial artist and had an extensive amateur and professional career in Muay Thai . He has fought throughout the United States, Thailand and Malaysia. Since retiring. He has devoted his [00:02:00] martial arts focus to teaching self-defense.

[00:02:02] As a full time coach, he is devoted to making a positive impact on the world through health and fitness. Through his professional athletic career has come to an end. He still seeks to be the best he can be at everything he does. Whether it was in the gym, coaching and training or outside surfing or riding his bike.

[00:02:19] He is always striving to be his very best. Guys, I’m so excited for this one. Let’s get started.

[00:02:26]All right, Casey. Welcome to Sharpening Strength podcast. 

[00:02:29] So stoked to have you on here.

[00:02:31] Casey: Thanks, man. Thanks for having me. It’s interesting to be on this side of the podcast instead of your side, but I’m ready to go.

[00:02:39] Dave: Yeah, no, this will be fun. Uh, so I’ve been on Casey’s podcast to Ptick to the Program podcast, at least two times now, maybe three, two and a half. I was on there once as a co guest with my wife, but a super fun time on his podcast. Make sure to check that out. I’m sure we’ll circle back on that. Later, but it’s fun to be on the other side of that for once.

[00:02:57] So Casey, for those that don’t know you, [00:03:00] why don’t we just kick things off with giving a, just a general overview of your story, both personally and professionally, to give people an idea of your background,

[00:03:08] Casey: Uh, yeah. How far back do you want me to go?

[00:03:11] Dave: let’s go all the way back.

[00:03:13] Casey: All right. So, uh, my name’s Casey Partlett. Um, I grew up in Northern California. Um, lifelong martial artists started martial arts at three years old. I believe. I did martial arts for an extended period until martial arts. Weren’t cool anymore. Cause like back in the nineties, martial arts, weren’t don’t have the same buzz go on that they do right now.

[00:03:35] So I’m like most kids, I played baseball, soccer, football, um, all the ball sports, and then quickly learned that I hated losing. Because of other people and my team sports kind of diminished quickly. I think I was probably in like seventh grade. So like 11, 12 years old, somewhere around there. And [00:04:00] after that, uh, race, BMX, bikes, race, mountain bikes, wakeboard snowboarded about every individual sport that you could think of.

[00:04:07] I did. And then. Out of high school, pretty much like right as I graduated, I got back into martial arts, started training kickboxing Jakeman dough, and kind of that led me on the path that I was on. And throughout that time in high school, I started lifting weights. My dad had always lifted weights, older brothers, all played sports and.

[00:04:31] Around like 14, 15. I, I started going into the gym and have been in the gym consistently since then. So 20 plus years now I’m getting old. Uh, and that was kind of my start to like really understanding the connection between training in the gym and things outside of the gym. And. What that did for me was basically set up [00:05:00] the path that I ended up on and out of, out of high school, I was still working out training martial arts.

[00:05:06] I’m starting training jugando a little bit. And. Was trying to figure out what I was going to do with my life. And I looked into the military at one point and learned really quickly that I don’t really like being told what to do just for the sake of being told what to do for those of you that know me, my personality type doesn’t really mesh well in the military.

[00:05:28] So I went down a different direction and started looking into schools to do personal training stuff. And. Long story short move to Southern California, went through trade school for personal training. And that was kind of where my start was. Mmm. In the interim there I was coaching wakeboarding. So I had started coaching at 17 and that kind of piggy backed into me as a personal trainer.

[00:05:55] So 20, 21 years old, I think as personal trainer [00:06:00] and kind of from there, it was like LA fitness, doing staff in people’s garages parks, like wherever I could, I was just coaching and all the time while I was starting my career as a fighter. Um, and for most people they’re like, Oh, a professional athlete making tons of money and like, not really the case.

[00:06:22] Um, so I was scraping by doing everything that I could to pay my bills, but still be able to train and fight for the love of it. And I was able to make a decent career for myself as a trainer, I was hustling at LA fitness. I was coaching CrossFit. I was coaching, martial arts, um, and doing privates all over the place in between.

[00:06:47] And then, uh, yeah, that kind of led me through fighting got more and more serious, the farther I got into it, and I was able to train more and more like a professional athlete. [00:07:00] Uh, which was amazing. And then I had an opportunity to open CrossFit 760 in 2010. Mmm. Probably by the time this comes out, we’ll have been open for 10 years, but it was June 7th, 2010 was our opening day.

[00:07:16] So coming up on 10 years, which is kind of crazy, but that led me to this point where I think I had fought literally the weekend before we opened. And then I fought one time about six months later and realized like I couldn’t manage both. So I took a little bit of a break and then got back into it and fought consistently until 2016 and made the decision to retire then.

[00:07:44] And since retiring, uh, my focus has shifted to purely being a coach. And that’s really like where, where my passion lies is in helping other people realize what their potential is and that’s physically, [00:08:00] mentally, and anything that comes with that. So that’s kind of like the quick background of my story.

Self Experimentation and Fitness 

[00:08:06] Dave:No, that’s that’s awesome. And that just immerse in training. I know you just dive into in your passions. And uh, was a lot of it. So the learning early on, I want to get to cause, cause I know we’ll get into how, I mean, how much I respect your programming and your knowledge behind this, but was a lot of learning early on in the train years.

[00:08:26] Was it more self-taught was it just through self experimentation? How did you, what were you implementing at LA fitness and some of those early years.

[00:08:34] Casey: [00:08:34] Yeah. Even go back further. So, Mmm. Like I said, my dad lifted weights, typical bodybuilding I’m like, I remember growing up, there was always this picture of him. Standing by the pool. I just totally jacked, like, looked like he could have been in like men’s health or muscle and fitness. Like one of those magazines, like he trained with a couple like strong, main competitors and a couple of bodybuilders.

[00:08:58] And that’s like just what he did. So I [00:09:00] learned a little bit, like when I was really young, back and bi’s, chest and Tris, like that whole thing. Mmm. And then really like one of the big turning points for me, as far as like opening up my mind to like, what really mattered is I had somebody tell me, and I don’t even remember who it was, but when you’re in the gym, just find the person that you want to look like and do everything that they do.

[00:09:27] And there was this guy that he was in the gym at the same time. I was every day. And. Not only was he like, like had the physique, but he was strong and he was doing stuff that was a little bit different than what everybody else was doing. He was doing pull ups with different grips. You would bench press and then drop down and do clapping pushups and like doing all this stuff.

[00:09:50] And I was like, well, okay, if that guy is doing this, I want to look just like him. So I just started doing what he was doing and I would see them doing stuff I’d be doing like my. [00:10:00] Chest and tricep days and he’d be on his leg days and I’d just be watching, I’d be watching everything that he was doing. And then the next day I’d go do it.

[00:10:06] And that was probably 15, 16 years old. And that was like how I started. And then it was reading books, reading magazines, like anything that I could get my hands on, like, and. I started. And it was like, it was just a trial and error process. Like I tried things and some of the stuff worked and some of it didn’t and then I would go onto the next thing and I’d go on to the next thing and I’d come back and I slowly built up this idea of what fitness was and what strength really was and how it all translated.

[00:10:42] And as I was bouncing back and forth from one sport to the next sport or whatever. Like I started to realize, like, not everything transferred the same. So I just started to build up this encyclopedia in my head, essentially, like, this is the way that I need to train for this, and this is how we need to train for that.

[00:11:00] [00:11:00] Uh, and then getting into, back into martial arts, especially training, and Jukan-do, um, which for those of you that aren’t martial artists, that’s the martial art that Bruce Lee brought to the United States and started to dive deep into Bruce’s philosophy, not just martial arts, but the fitness side of things.

[00:11:20] And, um, he was a specimen and trained harder than anybody. So I started following along with what he was doing and learning the process and through coaches and trainers that I had, I would just pick everybody’s brain and yeah, I mean, I was essentially self-taught and so I went through a, like a personal training trade school and I had an amazing teacher and learned a lot from him.

[00:11:44] But at the same time, there was still this trial and error because there was stuff that I was learning there that I didn’t necessarily agree with at the time I would try it and I would just essentially take what was useful and disregard the rest. And I kind of came up with this system and this philosophy [00:12:00] that is my own.

[00:12:01] And that’s been the process all along.

[00:12:04] Dave: Yeah, that’s, that’s really cool. I think a lot of that, the top coaches out there and the people have been deep in the trenches of either self experimentation or working with. Yeah, the hundreds and thousands of people and trying different things, not like stupid experimenting, but, uh, you know, the process of trying something, re-evaluating making small tweaks and seeing what works.

[00:12:25] And that’s cool to hear how that’s come together over the years now. What was the one thing I wanted to get to though, was this. The flip from that style of training that you learned in school to CrossFit. Was that a, was that a sudden thing you got exposed to it and you knew there was something about it or was CrossFit more just the, the, uh, the natural next step to what you had already been learning.

[00:12:47] Casey: Uh, yeah, so CrossFit was essentially the next step. And, um, before I even knew what CrossFit as a brand and a program was, I was essentially doing that. Uh, and that came, like, if [00:13:00] you read some of Bruce Lee’s early stuff, like he talks about doing okay, Five different movements for 30 seconds or 45 seconds or 60 seconds a piece and keeping track of how many reps you do on all of them.

[00:13:12] And then repeating it. A month later to see how you’re progressing. Right. It sounds a lot like CrossFit to me. Um, so I was already doing a lot of stuff like that. I was running Hill sprints. I was running different intervals and I was basically doing functional movements at a high intensity without the, without the CrossFit name attached to it, without the score, the way it’s done in CrossFit attached to it.

[00:13:38] And basically like. Through fighting was where I really started to understand what it meant to be fit. And in that fitness had to be a much bigger thing. Then just lifting weights or just running, because if you’re fighting and all you’re doing is [00:14:00] running, you’re not ever going to be as strong as you need to.

[00:14:04] Like, you have to have every leg up. And I started to realize. Um, especially when I moved to Southern California and started training at what was team quest then, which is a big mixed martial arts facility. We added a ton of top fighters in there at the time. And as a young kid, I was always more fit. I was always stronger.

[00:14:24] I could grapple with people that were way more experienced than me and I can hold my own just because I was stronger. So as the technique started to pick up, like it started to push me past that level. And that was one of the things that I always had was I had that work ethic to go far beyond where most people wanted to.

[00:14:42] And, and then like the, my exposure to CrossFit came because I lost a fight. And I was pissed, then it didn’t really have anything to do with my fitness, but I was, I was young and I was like, okay, well, what else can I do? What’s the next step? [00:15:00] And I had kind of heard about it and I kept seeing this truck that was in the next complex over from the, if I’m team quest.

[00:15:07] And I walked in there one day and basically talked a whole bunch of shit. And I’ve told this story before, but basically like I’m more fit than most people that you’ve ever trained. I’m professional athlete, blah, blah, blah. Aye. I’ve heard good things. Like what can you do for me? And they basically did the, what are you doing tomorrow at this time, come in and work out with us.

[00:15:26] And they just do, they just annihilated me. And the, the feeling that I had through the workout and after the workout was exactly the same, like lungs burning legs are shaking. Like, feel like I can’t do anything else that I would get after a fight. And I was like, well, why wouldn’t I do this? And I got exposed to CrossFit and.

[00:15:49] For those for like, especially, you know, Dave, like my CrossFit program looks very different from crossfit.com or 99% of the other CrossFit affiliates out there. And [00:16:00] that’s because I had that exercise science based background, two push into the intensity that comes along with the group classes and all that stuff.

[00:16:11] Dave:  Yeah, that’s, that’s great. We’ll get into a little later the program specifics, but what you talked about with the, that mental side that you got in fighting that, that, uh, That thing that you’ve always had, that, that mental switch, that a lot of people have a hard time accessing. And whether that’s trying to achieve workout goals, whether that could be nutrition, that could be other lifestyle things, this, this mindset you talk about and you use it’s, it’s your podcast.

[00:16:36] You use it a lot. It’s it’s at the gym. It’s stick to the program. And while that’s sticking to the actual prescribed program, the actual X’s and O’s of working out, I think there’s some other things that. It goes well beyond just the physical execution of a, of a program. So you work with a lot of people, you work with them, one-on-one in the CrossFit gym, you are educating people worldwide in your podcast.

[00:17:00] [00:16:59] What does sticking to the program mean to you? And how did that get started?

Stick to the Program 

[00:17:04] Casey: Ah, yeah, so the. I’ll kind of go from the beginning. So it started as a joke. Bye. As a coach, people come in, I want to lose 10 pounds. I want to get better at pull-ups. I want to get stronger. I want this, I want that. And. I was probably 20. I think I was 25 when we opened the gym. So like from like 25 to 26 young kid, great athlete, like professional fighter, like doing, doing my thing at that point and had a little bit of like, I don’t even want to say arrogance, but I just had like that brash personality.

[00:17:44] What’s much more so than now. It’s definitely toned down over the years. But people would come in and ask all that said, how do I get this? How do I get that? And I’d be like, just stick to the program. And it really started off as like me joking around with them. Like, I want to get better, pull up. We’ll just stick to the [00:18:00] program.

[00:18:00] I want this, stick the program. Yeah. What really came out of it was this idea that no matter what you want in life, the only way to get there. Is to stick to the program that’s laid out and now it’s essentially 10 years removed from that. There’s much more depth and understanding to it. And one of the things that most people miss is they’re like, Oh, the program, the workouts, no, like that’s a small little piece of it.

[00:18:35] They’re like, Oh, it’s the workouts and the nutrition, like, yes, you’re getting closer, but it’s still not really what we’re talking about. And, um, George and I actually were just talking about it the other day as we were putting some stuff together. And what came out of it is that the program is essentially your life, like the direction that you want your life to go, right?

[00:18:57] The program is whatever is going to get you there

[00:19:00] So at much deeper, much more philosophical level. Is this idea that when you wake up in the morning, are you, are you doing the things that you need to be doing to get you to where you want to go? And when people look at it as just the workout or just the nutrition or a combination of both, they missed this idea that life happens and sticking to the program on a really like straightforward approach means like, well, and these are my six workouts that I need to get done this week. And I just woke up today and I have the flu and I’m throwing up. If somebody took that, literally they’d be like, well, you just got to stick to the program and do the workout. And that couldn’t be farther from the truth.

[00:19:46] The best thing that you can do for yourself is to get yourself healthy, to be able to get back in the gym as soon as possible to get you to where you want to go. So the best thing that you do that day is you lay in bed and you do nothing and you rest and you recover and, and you can look [00:20:00] at it on like that very like physical level.

[00:20:01] And then there’s those days where mentally. You just don’t have it. Maybe you had a tough day at work. Maybe you had a fight with your significant other. Maybe you’re having a hard time with your kids. You got bad news. There’s riots going on in your neighborhood. Like if you’re already stressed out and the workout that you’re supposed to do today is something that’s going to totally stress out your search central nervous system.

[00:20:26] You’re going to do more harm than good at that point. So to circle back, like stick to the program is. The program you can look at is like where you want or what you need to do to get to where you want to go in life.

[00:20:42] Dave: That’s so well said, and that’s, that’s what I love about it. And I know it, it probably didn’t start out with the depth that it’s developed now, but that’s so true with the, the ability to adapt that and evaluate and know that that’s so much more than just the people all the time focus just on

[00:21:00] the workout side of it.

[00:21:00] And that’s what see a lot, or, you know, some will just focus on maybe just the nutrition side of it, but there’s. This lack of the ability to put all the pieces together. And that’s what you define as sticking to the that’s, what the program is for you guys at the gym and in the people you work with. And that’s why I initially started out doing exercise programming remotely for people, but realized with all the online programs out there that, uh, there’s.

[00:21:26] It was such an injustice for what people really needed because I was giving people exercises to do and they’re following workouts and they didn’t seem to be getting the results that they needed. And I’m sure you’ve seen the same thing. And once we started diving more into, Hey, well, how’d you, how have you been sleeping this week?

[00:21:40] Like, what’s your, what’s your stress like? What’s what are you eating? What it like all these. These other things is when that’s, when people’s results really start to start to soar. Do you have any examples that pop into pop in your mind of people you’ve worked with that have maybe you’ve seen that mental switch or the physical switch of going from maybe [00:22:00] just seeing it as a workout.

[00:22:00] If I just show up to the gym and I leave and making some really cool life, um, I guess life transformations from, from doing that.

[00:22:08] Casey: Oh, yeah. I mean, we have, we have so many stories on, on both sides of it. We have the people that have basically burnt the candle at both ends and just like totally. Push themselves out of the gym completely or out of fitness and exercising and totally went the wrong direction. And then we have those people that come in and they just listen.

[00:22:33] And they, they actually like absorb the information that they’re being told and they come in and they literally stick to the program and all aspects. And like when they’re sick, they rest. When they’re not feeling well, they come in and they’re like, Hey, my legs kind of bugging me today. Or yesterday really smoked me.

[00:22:50] Like I need to tone it down today. And when they come in and do that, it allows me to do my best job or do the best job that I can for them. And that’s probably my [00:23:00] biggest problem with CrossFit as a whole, like, even one of the things that. I struggle with, even at my own gym, I crossed the seven 60. Is this idea that here’s the workout for the day.

[00:23:17] This is what the stimuli, the intended stimulus is. Now everybody’s going to do that. Like, yes, it works. And it gets people most of the way to where they need to go. But I always have in the back of my head, like, can’t I be doing better if I was working with these people one on one. How much better could it be how much quicker could they get to where they want to go?

[00:23:40] How much longer are they going to last that way? And I bounced back and forth on that a lot. And there’s so much that comes into it. There’s this idea that, well, what if they can’t afford to pay for that one on one training then them not training at all is definitely not as good [00:24:00] as at least coming in and doing the CrossFit program.

[00:24:03] Or that people just, I don’t want to work out by themselves. Like there’s a lot of people that need that community. So I, over the years, like tried and to find that different balance as far as like what I want and what they want. And like, what I’ve learned is that I know that if somebody walks into my gym, they will get a really good program that is tailored to exactly what made me.

[00:24:33] Now the kicker on that is if people don’t communicate, it’s a little bit harder to do that. Um, as a coach, it’s my job to pull that communication out of them to read their body language and like walking, when you see somebody walk in the door and we start our warmup and they’re dragging ass on the warmup, like I need to be able to pick up on that cue.

[00:24:56] And at that point, like have the conversation with them where [00:25:00] I scaled them down? I. Make sure that I massage their ego a little bit. If it’s one of those type of people and push them in the direction that they need to go and there’s pros and cons to everything. But I don’t even know if I answered your question, but that’s kind of where I went with it.

[00:25:16] Dave: Yeah, I love it. That that does a good job. Good job for it. So I want to dive a little deeper than some you said about the coach. Aspect of it too. And I agree that if people have the ability to hire a great coach, whether that’s in a group setting or an individual setting, there’s so much value that can come from, from being able to evaluate some of those things that we can’t always see on our own.

[00:25:38] It’s making the invisible visible of in our lives. We don’t, we get so caught up in the day to day of life that it’s like, Oh yeah, no, I didn’t realize that my stress was this and my sleep would have impacted this. And that’s why I’m not reaching my goals. So there’s, there’s, it’s invaluable to have someone like that, that you can, that you can work with, but for those that are maybe working out by [00:26:00] themselves or are just starting out or don’t have the means to have a coach, what does sticking to the program look like for them in terms of what, what are some steps they can be taking to look beyond just their exercise program and how do they do some of that maybe self experimentation that you learn so much from growing up?

[00:26:18] Casey: Yeah. So that’s, I mean, that’s essentially what the whole stick to the program podcast and our blog and everything that we put out is really about that’s the whole, the whole idea. And one of the things that drives this as the fact that there’s so many people. In the fitness industry that are just trying to make money off of people’s lack of knowledge, and people are getting brainwashed into feeling like they need to pay $300 for somebody to send them a template that they also send to 20 other people.

[00:26:57] And then send them this [00:27:00] individual program. That’s not really an individual program. That’s another template and Hm, there’s all these different exercises and movements that are so complicated in percentage work in tempo, this and tempo that like all of that stuff at the end of the day is such Hmm, bullshit.

[00:27:18] For 95% of the population. What really needs to happen is people need to start to understand that if you want to be healthy, if you want to be fit, you have everything that you need built in to you. Like you don’t need anything else. You can run, you can squat, you can do pushups. You can do burpees. You can do some lunges.

[00:27:42] You can jump, you can go for a long walk. You can go for a swim like that is how most people should be training. Like if you are far removed from something, if you don’t have the money to afford it, that doesn’t mean that you just [00:28:00] don’t get to train. That doesn’t mean that well, health is outside of what you’re capable of and that’s, that’s really the big messages, right.

[00:28:09] Being healthy, being fit does not have to be complicated. Like it’s way more simple. Then everybody in the fitness industry. Wants you to believe. And like, people are probably like, well, you are, I own a gym and you’re a coach and you program and you do this and you do that. Like, why are you saying that?

[00:28:29] Because it’s true. Like at the end of the day, like I want to make people better. I want to make the world a better place, like through health and fitness and making the world a better place. Doesn’t work. If I only want to take rich people’s money. Right. I want people in the inner cities that don’t have any money.

[00:28:52] I want their PE teacher to read something that I put out or watch a video that I put out and be able to implement that to [00:29:00] these seven, eight, nine, 10 year olds. So they can bring that home and like that’s where the difference is made. And if everything that I’ve put out is like, well, you got to find your one rep max, and you gotta work through these percentages and this cycle over 12 weeks, like, yeah, go do something hard one day, like really hard.

[00:29:18] Like that makes it feel like you’re going to die the next day. Do something heavy whether. If you don’t have anything heavy to pick up, run some short Hill sprints, and then the next day do something really long and slow, take a day off and then repeat and do that over and over and over again. And I guarantee that you’ll get really fit.

[00:29:38] Like if it’s that simple. So, yeah, I mean, as far as like, what can you do? Just move? Uh, we just had a guy it started with us through zoom workouts. One of one of our clients buddies and his equipment that he used was a [00:30:00] backpack and some little like, one liter water bottles. He lost he’s lost 18 pounds in six weeks

[00:30:08] Doesn’t really have a clue about nutrition. He just started moving. So the workouts are run. His kettlebell swings become backpack swings, backpack, deadlifts. Like he presses the backpack over his head, like, and he’s lost 18 pounds. So like, that’s, that’s the message that I want people to hear. Like what do you do?

[00:30:31] You just do whatever you can and find somebody that cares enough. Do you have no idea? Sticktotheprogram.co You can come and read everything that we put out and nowhere in there. Do we tell you that you need to have a $3,000 garage gym set up and spend X amount on a program? It’s basically everything that we’ve put out from almost the last two years is free.

[00:30:59] So just go [00:31:00] there and checked it out.

What’s Your Driving Force 

[00:31:02] Dave: Yeah, so well said, I think to be, to be aware of people trying to sell complicated solutions, our health and our fitness is really not that complicated. Uh, I think the caveat to that is if we talk, if you need some coaching, the accountability side of things, if you’re just not reaching your goals, it’s usually not because of the physical program you’re following.

[00:31:24] It’s usually not from a lack of equipment is I think what you’re getting at. And it’s usually not due to a lack of means or the resources to do that because fitness and health is not hard, but the mindset behind achieving health and fitness, I think can be challenging and we can have the perfect program.

[00:31:44] We can follow rich Froning his program and his prime. We can follow any of the fittest dudes programs, but the program alone is not, what’s making them. The, the fittest people or the healthiest people, in my opinion, would you, would you agree that there’s more to, [00:32:00] to that side of things from the mental side of that?

[00:32:03] Casey: Yeah. I mean, that’s, that’s it like, and that’s kind of why, why I say things. The way that I do is like the program, like really doesn’t matter. Like you literally, like, if you want to get fit, like you’ll figure out a way to get fit. And that all starts with the thoughts that go on in your head, that like you have to figure out like what that driving force is.

[00:32:24] And we can go back to me as a kid being in the gym at 14, 15 years old and I’ll make this real personal. So people kind of really understand

[00:32:37] when I was probably 13, 14 years old. My dad ended up on antidepressants and then eventually led to painkillers and basically like, watch my dad spiral downhill out of control really quickly.

[00:32:54] And I listened to punk rock [00:33:00] and found straight edge, which basically mean that, like I found this like group and community and like this thing to hold on to where it was like, I don’t drink, I don’t smoke. I don’t do drugs. Like, I’m all about like living a healthy, clean lifestyle. So that was something that really helped me in that moment.

[00:33:16] So for me, going to the gym, 14, 15, 16 years old, like, remember, like I would go to 24 hour fitness at like 11 o’clock at night on a Friday because everybody else was out partying and I wanted nothing to do with that. So like I found this, like I had took this really like shitty time in my life and used it to drive me as far away from that as possible, because that was, and that was like the whole driving force.

[00:33:46] There is like, I don’t want to be like that. What can I do to be better? And it was go to the gym. Everybody else is out drinking party and like doing whatever they do in high school. And I basically said like middle fingers [00:34:00] up at that, like, I’m going to go to the gym, I’m going to do this. I’m going to do that.

[00:34:03] And it led me this place where I started to recognize like how powerful something to hold on to is. And Simon Sinek has basically like made the idea of understanding and having a why really Well received and easy to receive. And it’s basically like, find something that matters to you. Like if you, if you want to get healthy, if you want to get fit, if you want to lose weight, whatever, like if you just want to look better, if you’re like, well, I set a goal that I’m going to lose 10 pounds.

[00:34:37] Like you’ll lose the 10 pounds, you know, gain 20 back. If you set a goal that you want to squat 300 pounds, you’ll squat, 300 pounds. But at what cost and why, once you have this bigger idea of, I want this, because I have this thing that it’s [00:35:00] going to get me, that really matters. And the easiest example for people to understand is like, especially like people that are 30, 40 years old, like if you’re not taking care of your health, if you’re not making your fitness and health a priority. Okay. Are you going to be there to see your kids get married? Are you going to be there to see your grandkids born? Are you going to be there to see your grandkids get married? Like those are all things that are important on a very emotional level to most people. So like when.

[00:35:32] You tell yourself, like I’m going to change the way that I eat, because I want to be there for the birth of my grandchild. Now there’s something tangible to actually hold on to, whereas it’s like, I don’t want to lose 10 pounds cause I want to look good in my bikini or my swimsuit on this next vacation.

[00:35:51] Like. It’ll it’ll work temporarily. Like, don’t get me wrong. Like I’ve as a fighter, like my whole life was six weeks at a time. I’d have a six [00:36:00] week training camp and it was really easy to be like, well, I’ve got six weeks. I got to lose the weight fight. After the fight you binge for a week, you get the next fight and you do it all over again.

[00:36:12] And that’s the lifestyle over and over. And once I retired, like I had a really hard time. Trying to re find that why, or find that purpose for eating perfectly and training hard. Like, and it’s definitely different. Like I was getting in the ring, like with somebody that their intent was to kill me. And if I wasn’t well-trained, if I wasn’t hitting all the things that I needed to do, like their chances of succeeding in that were much greater.

[00:36:44] So I was going to be on the other end. I was essentially training. And doing all of the things that I needed to, to stay alive. Like that was the mindset that I had. Yeah. Once I retired, it was like, Oh, I don’t have a fight anymore. Like, what does it [00:37:00] matter? And slowly over time, like through all of this, like, I’ve learned so much, not just about myself, but about how to help other people.

[00:37:08]When you spend your entire life training for an event or a sport, and then all of that’s gone and your whole life and lifestyle is wrapped up in that. And essentially like if somebody asked me who I was, I was a fighter. It wasn’t, it didn’t like, that’s what I did, but it was also who I was. That was the mindset I had.

[00:37:34] And I had to really flip that like, I’m not fighting anymore. So like, what am I like? What’s, what’s the purpose of all of this. And slowly over time, like I started to see these bigger pictures. I started to look farther out in my life and I got married and I have a family that depends on me. And now all of a sudden, those are the things like if I’m not at my best, like how can [00:38:00] I give them my best?

Connecting the Dots 

[00:38:01] So now when I wake up. And I go work out first thing in the morning and I make good decisions with my food every day. And I go to sleep early and I do all the little things. I’m doing it for something that I really care about. And that’s, that’s really the kicker. So like what we’re looking at. The mindset stuff.

[00:38:22] Yeah. I can give you a million different drills and tell you to like sit down and do your breath, work and meditate. Chill. You have something that really matters to you. The change will never, Hey, place permanently. It’ll always be this temporary. Oh, this seems like a good idea. Oh, this seems like a good idea.

[00:38:45] But once you have something in the key, it’s not just like being like, well, my family matters, but it’s being able to connect the dots. And this is something that I learned through training for fights. Like you need to be able to, [00:39:00] whether it’s in the middle of a workout or when your alarm goes off in the morning, you need to be able to find that connection within yourself where alarm gets off.

[00:39:09] You’re supposed to go work out and you need to be able to connect the fact, like if I don’t go work out right now, I’m not going to be able to be there for my wife. I’m not going to be able to be there for the birth of my grandchild. Like whatever, whatever that connection is. And once you can find that.

[00:39:29] It becomes really powerful and then yeah, in a workout that sucks. And you’re trying to grind through whether it’s a, you have to go, you’re supposed to go run for 60 minutes or you’re doing a really heavy set of 20 back squats. Like when it gets hard and you have that thing in your mind, it’s like this super power that gets you through it.

[00:39:49] And the people will do it in different ways. And Tony Blauer that I work with, he uses this idea that we need to use our fear as fuel In that moment, like, [00:40:00] let’s say you’re pushing through this 20 rep back squat at something that’s really heavy and you’re on rep 15 and you squat down and you stand up and in your head, you’re like, Oh no, I don’t think I’m gonna make this.

[00:40:11] And all those negative thoughts start pouring in. If you have that power and that control over your mind to go. If I don’t do this, I’m not going to be there to see my grandchild be born, or if I don’t do this, I’m not going to be able to take care of my wife and use that fear of like, I don’t want to let anybody down.

[00:40:38] I don’t want to disappoint somebody. I don’t want this to happen to be like, I’m going to get through this because it’s going to get me to where I want to go. And that’s, that’s the key part. And I think that’s what so many people miss is. They’re like, Oh yeah, I have my, why I have this. I have that. But if there’s no connection from the Y to the physical action, then it doesn’t matter.

[00:41:00] Dave: So well said and that, and I appreciate you sharing all that. And that’s a finding, finding your why. And as you mentioned, being able to connect it is the powerful thing that can, can really get you past some of those, some of the sticking points that I’m sure a lot of people have come across, if you’re listening to it and you’ve been on any kind of yo-yo with your weight going up and down or eating better, eating worse, any other things with, uh, you know, drinking any other drugs things that, uh, create this, this, where you can get a little better and it gets worse. There’s a lot of things that go into that. And, um, for the, for the people though that are on the fitness side of things, just trying to get fitter, healthier, having that, why it can be so powerful and we talk about going at least five whys, deep, a lot with, with people we work with and being able to identify it.

[00:41:49] Usually the first, why’s not going to get you there. If it’s like, Oh, I want to lose 10 pounds. Why do you want to lose 10 pounds? Like I want to be, I’ll see my abs. Why do you want to be able to see your abs? And once we start peeling back those layers, and [00:42:00] usually by the sometimes fourth, fifth, sixth, seventh, why that’s when you’re getting into some more of those powerful connectors of like, yeah, I want to be there for my family and if I couldn’t do this, and if something happened to me, they wouldn’t be supported.

[00:42:11] And that’s the powerful stuff that Casey’s talking about that you can start to then connect to the moment when it gets tough. And I think I. And I’d like to hear your thoughts on this in a second, but I think the need for that is probably more early on where you’re having a lot more resistance, but once you can overcome that and you build up some momentum, it’s not something that you necessarily have to think about every day.

[00:42:35] It’s it might be, but it’s not something that every time you go to work out, you’re having to dig into this and draw on this. I think what you’re saying is in those harder moments, then once you establish the momentum, once you build that momentum, is that when people need to access it more? Is it, would you say it’s harder early on to, to have to overcome that, to get to a certain point and then it becomes easier to access?

[00:42:58] Casey: Um, so I think [00:43:00] it’s interesting. And I think, I think that the timeline doesn’t really matter. Like I think definitely while you’re saying like for somebody that’s brand new, just starting out and they’re like really trying to get over that first hurdle, like yeah, it’s going to be super important right there.

[00:43:14] And, and I, I, I mean, from my personal experience, from the people that I’ve worked with, I really feel like it’s a day to day thing. Like, it just depends on where your mind is that day, because like this morning, I was, I got up and like, I was so excited to get on my bike and go ride my bike. And I hammered for 45 minutes, like average pace, like 20 miles an hour.

[00:43:41] Like I can get on there. And like, I was just super excited. Like I didn’t need anything. Like, I’m like going to look at the ocean, like in a great place mentally, but if tomorrow I need to get up and go run for 45 minutes. Like that 45 minute run, like I’m going to need to dig [00:44:00] deep because without having the fight, which used to be like my whole purpose and my why, which I can get up and go and run as far as I needed to, like, it was easy, but now I like to do the things I don’t like to do.

[00:44:12] So I think, I guess that’s kind of an easy way to look at is like the things that you enjoy. You’ll be able to just kind of move through and you’ll find that enjoyment in, in the suffering through it. But the things that you need to do that you don’t want to do, those are the times. Where you need to dig deep.

[00:44:37] You can look at it, nutrition, sleep, getting up for somebody that hates getting up at 5:00 AM, like, but you know that that’s the only time. Like you have enough time to get up to your moon or your morning routine, get you through your workout, prep your food before you have to go to work for the day. Like you might need your wife for something.

The Concept of Self Coaching 

[00:44:54] As simple as that,  all of this stuff is so person to person dependent. [00:45:00] And I think that’s

[00:45:01]Biggest mistake. Going back to what we were talking about earlier is like, everybody wants to come up with this like cookie cutter template. Like this is the way to do it. And whether it’s, this is how you get strong and this is how you learn to run this.

[00:45:14] And like, yeah, like there’s some general ideas and stuff that work really well for most people most of the time, but there’s this layer that goes so much deeper where everybody has their own little nuances where. Like, and this is where coaching comes in, or the idea of being able to self coach comes in.

[00:45:35] Like you have to have the awareness to know I have to go run today. I don’t like running when my alarm goes off, I need my shoes and my entire running outfit sitting right there on top of my alarm clock. So I have to touch it all before I go. Or I have a note to myself or I have, I know that on Friday night,

[00:46:00] [00:45:59] My nutrition, cravings.

[00:46:02] They are all over the place. So I need to put a note on the refrigerator. I need to make sure that there’s none of that stuff in the house. Like you have to just find what works for you. And I think the idea of self coaching is really what I want people to get. Like if I can leave anything behind, it’s the idea thawhen somebody works with me or they listen to my podcast and they follow along with what I do on social media. And they read my blog posts that they will be comfortable and confident to be able to coach themselves. Through and through like at the end of the day, like if I die, all of my clients need to be able to still work out, like, so I want to be there to educate them.

[00:46:54] And that’s, that’s the most important role, like saying three, two, one go and [00:47:00] RA RA RA, like anybody can do that. But what you should be doing as a coach is putting your ego aside, putting this idea of like, well, if I teach them too much, then they’re not going to need me anymore. And I won’t have any way to make a living.

[00:47:15] Like they’ll always be people that need you if you’re a good coach, but what will make you a good coach is that all of your clients or everybody that you’ve worked with, we’ll be telling stories about how I learned this from them. Yeah, I’m doing this. Like I there’s people at the gym that I haven’t seen for months because of the quarantine.

[00:47:36] And then I’ll randomly like, hear something from them and they’re moving well, they’re eating the way that they need to. This has nothing to do with me. And that’s like the best thing that I can ever see as a coach. I guess.

Getting to the Mental State To Push Through 

[00:47:49] Dave: Yeah, that’s, that’s really powerful to be able to educate. And we want people to, if we’re really trying to empower them and encourage them, they should be able to carry on with their health and [00:48:00] fitness journey without our help or the help of any coach for that matter, if we’re, if we’re properly doing our job.

[00:48:06] And I like what you said, though, on, on some of the, the more programming side of things and back to finding the why, when we talk about. The things that suck. And for me right now, that’s my goal is to run a sub 20 minute 5k. I love lifting. I love, I always set lifting goals and I said it this year on purpose, do you have a lifting goal that only could pair with a sub 20 5K all done in the same week?

[00:48:31] And that is so much harder for me to. To find the, find the motivation to push through it’s those other days when I can get under the bar bell, I’m a happy guy. I’m like, okay, I wake up,all energetic. This is going to be great on those other days though. And the running days, not so much. Uh, but I want to talk for personally, I’d like to hear this and I’m sure for a lot of people.

[00:48:53] Cause since, since playing football too, I’ve had a hard time. I mean, football is very predictable. You know what you’re training for? It’s very [00:49:00] easy with you have every deadline, you know, and every game is, you know, what you’re training for at a harder time, finding the. That mental switch to push through the workouts when they get tough.

[00:49:12] So say in the running example, it just hurts to run that fast for that long for me, but I’m really good at checking the box. I can follow a workout. I can have a good laid out plan and I can check the box of say, it’s a say it’s an interval workout or a max effort thing, getting through it. But feeling like I left a little in the tank. So I’m sure, I hope I’m not the only one that struggles with that, but how do you, how do you work with people on that of maybe they’re good about showing up and they’re good about checking the box and they’re good about following things say 80 to 90% of following it, but how do you get that last 10%? That last 5%, that last 1% out of the out of the tank. And I think because this applies to working out, but I think this also applies to so many other different areas.

[00:49:57] Casey: Yeah. So it’s funny that you mentioned [00:50:00] the running stuff, so like right. As you had just started all that and were posting that I had done. I think for the quarantine workouts, I’ve had everybody test a mile. And then at the end of the week, test the 5K and I had been pretty good following along. I’d been doing a little bit of my own stuff, riding bikes and some other random stuff, but I was like, I’ve been running way more than I I have since I was fighting.

[00:50:23] I’m really curious to see what I can do for my mile and I, warmed up really well. And. I started out on the mile and I ran a, and I think I ran a six Oh one or six Oh two, something like that, like low, low sixes and not my best by any means, but I was, I was happy with it. And like the last quarter mile I was on probably like a, uh, like a five 50 pace in the last quarter mile.

[00:50:51] I fell off hard, but like, there’s this point where like, you’re doing like a physical effort like that. And everything in your body, like every [00:51:00] signal. And this comes back to the awareness again, is like having the awareness that when your hands start to tingle and your legs start to tingle, and you have that feeling in your stomach, like you’re going to throw up and everything about you is saying, stop, stop, stop.

[00:51:15] And being able to find something in you to turn that off and keep going, because you know that you’re not going to die. And like for a physical effort, like there’s this, this idea. And it’s the only way to get there is to have to have somebody initially push you through that. Like, for me, like through fighting, like you just end up in these places where you go so far beyond where you thought, so coming back, how do you get that out of people?

[00:51:48] You trick them into going there. Like you push people in a way where they don’t even realize what they’re doing and you make sure that the environment surrounding them [00:52:00] supports, what they need to go there for me. I don’t need a bunch of people cheering me on. All I need is my brother sitting in the corner of the gym, on his computer.

[00:52:13] And if he’s there, I know that if I slack off even the slightest bit, he’s going to say something to me and I’m in a sense going to disappoint him. And I don’t want that. That’s, that’s what I need. But then you have those other people where they need the cheering section. They need people just telling them how great they are giving them the custom auto treatment like he used to do with Mike Tyson.

[00:52:35] Aye. And you get them in these workouts and you find these ways where like all of a sudden they think that they’re done. And then you have them do another rep and have them do another one and another one. And all of a sudden they’re going so far beyond what they were physically and psychologically capable of 10 minutes ago. And now [00:53:00] if their marker was here, they just went above that. So now they have a new Mark to push to and you just slowly raise that thing up. And I tell people all the time, like you have to be afraid to not fail. Like, if you do a phase of physical workout and you don’t fail, then you don’t know if you could have went harder.

[00:53:18] And I don’t want you to fail every day, but you have to get to that point to where you fall down, physically fall down ,mentally fall, like whatever it is, but like, I tell people and joke around all the time. Like if you do this workout and you physically fall down and I can’t get up, I’m going to give you the biggest cheer that you’ve ever got from me, because you just pushed so far beyond where you ever have and that’s a win.

[00:53:48] And those are the things that people miss is training. Isn’t always about succeeding, right? And failure’s a part of life. So we have to, we have to train [00:54:00] failure to learn how to overcome it. And once we do that, it pushes are not just our physical threshold beyond, but now our psychological or our mental threshold gets pushed so far past where we’ve ever been.

[00:54:14] And now like for you, like, it was real easy when you had that football game. But I guarantee that if I came over there right now, I can put you through a workout. And I know you well enough, and I know your personality well enough that I can get you to go to that dark place mentally. And the more that you go somewhere, the easier it is to get there again, right?

[00:54:38] Like when we start to do things over and over again, we create a pattern. The pattern creates a habit. All of those things. Trigger the pathways in our brain. We have myelin that starts to wrap through the pathway and it gets easier and easier to fall into that. So like for me coming back to my mile run, like once I like [00:55:00] to start the mile run, like I had to psych myself up to do that thing. But once I got 200 meters into it and I looked down at my watch and it said that I was at like a four 50 pace, like. Everything else goes out the window. It’s total tunnel vision. And I can just go there. Cause my body’s like, and my brain have been there so many times that I’ve slipped back into it. You just have to find what works to get people there.

[00:55:29] And like you said, like it’s not, it’s not just the physical side. It’s like, how do you get yourself? It’s easy to stick to a nutrition plan for one week. It’s a little bit harder for too a month. Like you’re doing. A lot there, but to stick through that for six months, it takes a whole different level. Like there has to be this point where like all of those cravings and all of those thoughts get silenced.

[00:55:58] And that’s, that’s what I [00:56:00] talk about in most of what I do more than anything else. Like we’re working on an ebook right now. That’s all about like, Learning how to train your mind and essentially develop the skills that you need to push your mind far beyond where you think you can go. So you can actually become capable of what you’re true potential is.

[00:56:25] Dave: Yeah, those last few minutes are, are so great for, uh, for anyone who needs to rewind and hear it again well worth it because the, the hardest parts that see from people is not that people get stoked about setting a goal. The first, and that’s why new year’s resolutions are so popular the first. And we won’t get into that.

[00:56:42] Cause I know you have your thoughts on it, but the first week can be easy. The first month can be easy and it depends on what you’re doing. The timeline will vary, but the important thing is, is that. It slowly slips out of it to where we slowly lose that motivation. And then what do we do when it becomes kind of [00:57:00] mundane and routine of how are we not letting ourselves slip?

[00:57:04] And that’s, it’s easy if you’re super motivated on something the first time. Week you’ll probably follow every workout, maybe even the first month, maybe in the first three months, but then something comes up. Life gets a little busy and then you miss one workout. And then it’s like, Oh, I miss one workout last week.

[00:57:19] So this week I’ll I miss a couple. And that, that can snowball. Negatively and finding the, what case he was just talking about, finding what gets you through those situations are much more important than the psych up at the initial initial part of it, the psych up for some people, if that, if that gets you started great, but the important part is just getting started and jumping into something.

[00:57:43] But then listening to what Casey was just talking on to help sustain that through, uh, through some of those times where it’s easy and where their motivation is fading. And you have to rely on those, those habits that you formed. Uh, in terms of the, the mental side of things though. Cause I agree what you talked about, the, the physical side [00:58:00] of pushing yourself to these things.

[00:58:01] We’re not saying, go beat yourself up every day and do benchmark type workouts that, that drill you and fry you. That’s not the way to achieve fitness, but the mental benefit of these are extremely valuable. How often do you recommend people getting into these places? These places where they push themselves, how much daily, weekly, monthly.

[00:58:22] Do you have any, and I know there’s no set, uh, set cookie cutter approach for this, but what, what would you say to someone listening of they’re like, Hey, I want to, I want to push myself more mentally. I want to try these things. Where do I start? And how often should I be doing something like this?

[00:58:36] Casey: Oh, yeah. So it’s without like the right, like there’s no, like everybody’s going to be different, but basically basic rule of thumb, the younger you are, the more often you can and should go there. So like, if you’re a 15 year old athlete. Like you should be getting pushed far beyond

[00:58:55]at least once a week, if not more, because it’s a, you can [00:59:00] handle it in, you don’t really have any idea what you’re capable of at that point.

[00:59:03] So like, what you think is you’re just going to make leaps and bounds. If you actually do that, or you see it with kids doing CrossFit, like these kids come in and every single day it’s like PR PR PR, because they’re just, they’re just learning about who they are for an experienced athlete and experienced somebody that’s experienced and just trained, uh, for a long time, much less.

[00:59:24] Like you just need to go there enough to remember what it feels like. If you’ve never been there, you need to go there more often. . It’s not going like most people that haven’t really pushed that limit. Like, let’s say you haven’t played any sports that demanded you to go to that place. You’re not, we’re going to go hard enough

[00:59:49]at first to actually tax your central nervous system to the point where you need to like, really like, not do that again. As you [01:00:00] move down the line, like. You get into those people that have gone there. Like, I can go there once every six months and I’m going to fall right back into it. As soon as it’s time to go, I would like most people to go there once every couple of weeks, like find one workout every couple of weeks.

[01:00:18] That really pushes you far beyond that happy place. Like I said, like in that, and maybe you fail, maybe you’re supposed to do 10 rounds of something and you only get through eight and a half. And like, you physically can’t go anymore. Like, I don’t finish the 10, like you’re done. Like, you hit your limit, learn from it, make some notes and then move on.

[01:00:43] Mmm. Some of the guys that George spends a lot of time with, from out in salt Lake city, the nonprofit guys, they talk a lot about this idea of. Like, it’s not, it’s not about like the actual workout, but [01:01:00] it’s how long it takes you to recover, to be able to do that same effort over. So like I ran that mile and like, that was probably six weeks ago and like, I am probably just now at a place mentally where I feel I could go and give it the same effort.

[01:01:20] Like it took a lot out of me to go there. So why would I go and do something like that again, if I’m still, I physically, I was recovered in a few days, but mentally I’m not recovered. So like, should I really go there again? And that’s kind of in, when I say that, like you can push like, That level in different ways.

[01:01:43] Like, could I have pushed a heavy squat between now and then? Yeah. Can I push myself to read a book that I normally wouldn’t read? Like these are all the things you just take the same philosophy and you put it into all other aspects, but when you push [01:02:00] way too far past your capacity and it takes you weeks and weeks and weeks to recover from it. Don’t go there. Like if you’re struggling to get into the gym, you know, that you over did it. And the worst thing you can do as go back to the gym that day. So you just got to find where that threshold is for you. And if you’re a coach and listening to this, okay. Get to know your athletes. And if you push somebody that far.

[01:02:28] And you’re asking them to come into the gym again the next day and you’re going to push them again. You’re wrong? Normally there’s a lot of gray area, but there’s no gray area there. Like I used to fight and even if I won in 10 seconds, my coach would tell me, I don’t want to see you for a week. I don’t come in the gym for a week.

[01:02:46] Like you’re not allowed here. Yeah. It had much more to do with like that mental recovery period. So like now all of a sudden. I fight on Saturday it’s Wednesday. And I’m like [01:03:00] chomping at the bit to get back in the gym. I’m excited to get back in. Whereas if I go back in on Monday by Thursday, I’m like, what am I doing here?

[01:03:07] Like, what’s the point? And that’s the, that’s the stuff. So I coming back to the very beginning of our conversation, like this idea of trial and error, like a lot of it, especially with the self coaching thing is like figuring out what works for you as a young fighter. Like I’d fight on. Saturday, I’d go and run on Sunday.

[01:03:24] I’d be right back in the gym all the way through. And you just have to figure out what works for you. As a younger athlete. It worked as the training camps getting more and more stressful and strenuous. Like you need a little bit more time off. You get older, you have other stuff going on in life. So you just have to balance where, where you’re at.

[01:03:42] Dave: Yeah, I think that’s some great points there. And, uh, I think the quick summary of that is if you’re younger, you can push a little harder. If you’re a little older like us guys, you can, you can, uh, let a little more time pass, make sure you’re fully recovered mentally. Cause if you go and try and Remax out something, and you’re [01:04:00] only at 80% mentally to do it, that’s gonna, you’re not going to get the same, same benefit of waiting if you’re fully recovered and making sure you can choose different things to like, like Casey was saying, uh, a one rep effort is going to be different than a 5K effort, which is going to be different than I’m glad you mentioned things like reading a book. Cause those other things are things that make us uncomfortable of not reaching for our phone when we’re working or when we’re with our loved ones or doing those things.

[01:04:26] What other habits can we implement? And can we try and get a mental edge on and, and that’s where I think training. So, so awesome is because it allows you to. Dig into a little, that discomfort that happens physically. And I think it makes some of those other things easier, but having the same systems in place for some of those other day to day strategies that seem like small things, but can still keep us from, from our goals and other ways.

[01:04:52]I want to transition here cause I think we had so much great stuff. I feel, I feel bad would even get to the programming stuff. Cause there’s such a, so much knowledge we can get on [01:05:00] that. But that just means we get to have you back on here. Uh, cause I wanna want to transition into a different part of the podcast here when started this one to be.

[01:05:09] Full of awesome health and fitness stuff, but kind of like we’ve already done dove into here. Want it to be about so much more than that and be a real place for guys to listen and be able to know that we don’t have all the answers figured out. And I, I think people can look at your life from the outside, Casey and see you as successful business owner.

[01:05:28] You have an awesome family, super fit. You seem to have no problems following programs, following things, at least from the outside. I know some people at the gym would, agree with that, but that doesn’t tell the whole story and can be potentially harmful for people listening. If I think they can assume that you have it.

[01:05:45] Easier it’s always come natural or that you just have it all together all the time. And I think we’d both be the first to admit that our journeys have been anything but easy. And we’ve, we’ve had our shares of struggles and ups and downs. And even if it looks [01:06:00] like we have things together in certain areas of our lives, I think that’s not always the case. And I think it would be harmful for people watching from the outside in terms of thinking that we have it all together and that it comes natural. So if you don’t mind being real with listeners, I’d love to hear a challenge you faced or currently facing something that you’ve had to go through in the past.

[01:06:20] That’s been a catalyst for your growth as a man.

Finding Your Drive and the Healthy Pattern of Habits 

[01:06:24] Casey: Uh, yeah, so, I mean, starting, starting back from when I was a kid and like, especially like early high school, like talking about that stuff, um, dealing with that I had dealt with, with my dad, like that’s a, it’s something that’s like a continuous driving force with me is like, um, I had back and forth over the years had tried to help him, like, especially like.

[01:06:48] Him ending up down the path that he ended up on and me ending up in the health and fitness industry and essentially helping people be the best versions of themselves. Like I did everything that I could. And at one [01:07:00] point I just essentially had to write him off cause he didn’t want the help. And I live every day of my life, essentially with this mindset that I’ve lost my father, like he’s still physically alive, but like he doesn’t have a part in my life and.

[01:07:16] And I don’t say that for like people to like bring pity, but I want, like, I talk about it because that is something that I use every day to push me to where I want to go. And there’s days where I’m super sad that I don’t have my dad in my life. Like my brother and I have literally done everything that he ever wanted from us.

[01:07:43] He’d always talked about the importance of being healthy and being successful.  having a family and like just being good people and like, we’ve started a business. We’re coming up on our 10 year anniversary. And my dad has no clue what I do every day. He has zero [01:08:00] part in it and while I’m okay with it and I’ve come to terms with it.

[01:08:04] Like it’s still sucks. But one of the things that I do is like, when I feel that, like I use it to remind myself, like, you know what, like you need to keep doing the things that you know are going to help you be the best version of yourself. I’m terrified to end up like my father. So everything that I do, like it’s a driving force to not end up like him.

[01:08:31] And  kind of take this in another different direction. Like while I have, I have that, which is like this big overarching piece of my life, like yeah, no life is not perfect. And so many people nowadays, especially social media, like they try to portray this idea that their life is so great. And then like not to.

[01:08:55] Put make this like a really bad, but like there’s people that you see all [01:09:00] the time, social media talking about how great their life is, how great this is, how great that is. And then all of a sudden, like you see that they committed suicide. And so like the picture doesn’t add up. And I think like you said, it’s like to be, to be real with people is like, yes, like I have a certain image to uphold and the fact that like I have a huge community of people that look up to me as the leader. And yes, I work out everyday. Yes. I eat well, 99% of the time I do all the things that I need to do to be the best version of myself. But it doesn’t mean that I don’t have to struggle to do that. What I’ve learned through the years is how to take all of that pressure that I’ve put on myself from wanting to be the leader from not wanting to end up like my father.

[01:09:49] To drive me in the direction that I want. And like my wife and I talk about it a lot is like, and she, I think she just posted something the other day about like how we work with each other. And [01:10:00] some days she motivates me to work out someday as I motivate her the food thing. And like that is real life like even going through training camp.

[01:10:12] Okay. There was days like pretty much every Thursday. Going through training camps was like the worst day of training ever. Like I would get up, I would take Sundays off a train at least twice a day, Monday, Tuesday, Wednesday, I’d get to Thursday. And I would typically just do an easy run on Thursday mornings.

[01:10:31] Then I’d have a, like, it would be more like a technique session on Thursday evening, but trying to get myself out of the house for that Thursday afternoon training session was awful. Like I would have to. Find everything in me to get there and I didn’t skip it, but it wasn’t, it wasn’t easy to get there.

[01:10:53] And that’s continued over to now, like there’s days where like I would rather just go surf, then work out. [01:11:00] I would rather just go grab a burrito, then have to cook. But that pressure. And what I feel is important. And coming back to the why, like it’s, it’s all there and that’s what builds it. So I guess for people that are listening, that feel like you’re struggling and that it’s just so easy for all these other people.

[01:11:23] Like, and I’ll throw this out there. Um, if you guys don’t, you should follow Steve Weatherford, especially for all the guys out there. He is about as real as it comes with everything that he puts out there, he’s had put out some amazing podcasts on his own and being interviewed on other people. And that’s just like, you look at him and he’s like NFL, NFL, fittest, and like all sorts of stuff, superbowl ring.

[01:11:53] And then you listen to him talk about his struggles and you’re like, so it’s okay. To not [01:12:00] have this be easy. It’s okay. To not wake up and be so excited to go grind out a 60 minute run today. It’s okay to get up and want to eat pancakes instead of my, my eggs and vegetables for breakfast. But the differences is like, When those cravings are there when those urges to skip a workout or there is like having something, having meaning and purpose to get you through that and coming, and then like looking back, like the way that our brain works and going back to the mindset thing, like if you do stuff and create a pattern, the more you do that, the easier it will become.

[01:12:40] So if you eat pancakes every single time that urge comes up. Well, guess what? You just created a new habit. That every time you feel the urge to eat something bad, you’re going to be eating pancakes. Whereas you can go the other way. And every time you have that urge to have pancakes, you put your running shoes on and go for a run.

[01:12:58] Now you’ve created a [01:13:00] much more healthy habit. That’s going to get you to where you want to go.

3 Take Aways

 [01:13:04] Dave: That’s all awesome. Casey, I appreciate you sharing that. Being, being real with that and tying that back in for, for very applicable things that people can, can apply to. That’s. It’s cool to see how that’s come together for you. So I wanna wrap up here. I want to just give a quick summary. I’m trying to find just.

[01:13:19] Three points of what we talked about though, are the highlights. So, uh, hard to, hard to do with all this stuff we talked on, but I’ll try. And the three things I wrote down, so the importance of self experimentation and trying different things, yourself, getting immersed into it in terms of finding results.

[01:13:37] Number two, not to overcomplicate health and fitness. It is not as hard as people may think it is. If people are promising some complicated solution or complex programming you need, it’s probably not true. Uh, the last part though, the, I think one of the biggest things we talked about is finding your why, and connecting the dots into your everyday life and how powerful that is for breaking through some of these plateaus [01:14:00] achieving goals that you may have never been able to. So those were kind of the top three things I highlighted out of, out of many. Would you have anything you’d want to add to those Casey?

[01:14:08] Casey: Uh, yeah, I think that’s pretty, pretty solid. I think the big thing is like, it’s not, it’s not about like, I just, I hate to use that term finding your why. Right. Because people will just hear it and they’re like, Oh, I have my why. And it’s like, that’s only the one piece of it. It’s like, yeah. Find your why, but then figure out how to connect that.

[01:14:27] Why into your actions and that that’s really like the kicker there is like, because right now you can go ask a hundred people on the street and they’re going to tell you what your, why, what their why is. And you’re going to look at it and be like, it doesn’t really look like you’re living your why. So like what’s the missing piece there.

[01:14:43] And it’s that connection to, how do you connect your, why to what your everyday actions are?

[01:14:49] Dave: Yeah, I love when you said that connecting the dots of that’s so important. So this has been awesome. Last thing I want to wrap up with this, our hypothetical scenario, let’s say you’re leaving a coffee shop here in [01:15:00] Encinitas. You’re a coffee, coffee, whatever coffee shop you got by, and you bump into your younger self of 10 years back younger.

[01:15:07] You ask current Casey. For some life advice, you’re on your way to a super important meeting, something you can’t miss, and you only have 60 seconds to talk with him. What advice are you giving him? And what are you saying to him?

[01:15:21] Casey: Oh, man. Um, what would I say? If, how, how young are we talking? Cause there is like different phases for me, like 15 year old Casey or

[01:15:33] Dave: Let’s go 10 years younger.

[01:15:35] Casey: 10 years younger. Oh man. Um,

[01:15:41] just to. To just to know that chasing, no matter what anybody says, like chasing your dreams is always the right thing to do. And the reason I say that is that was something that like, through my younger years, like I dealt with a lot, like [01:16:00] I’ve always been a dreamer and have done a really good job following my dreams, but it came.

[01:16:05] With a lot of people questioning and doubting what I was doing. Um, and just to have that little piece of the back of my head like that, basically like the big middle finger up to all the doubters and to just follow that and know that it’s the right thing.

[01:16:23] Dave:  I love that Casey. Spot on. Yeah. If we could, if we could follow that, I think that’s, that’s powerful stuff that we can live by. So where can people find you if they want to get in contact with you? I know we mentioned the podcast. You have a few different things going on. So with small, wherever people can find your getting contact with you.

[01:16:39] Casey:  Yeah. Um, Instagram, Facebook, uh, is just Casey Parlett, um, at CAS, E Y P a R L E T T on both of those. And then also on Instagram is  @sticktotheprogram _PC, and you can kind of. Anything that I am putting out is, [01:17:00] uh, uh, www.sticktotheprogram.co  and, um, the gym CrossFit 760, um, but the six, the program stuff, um, is where I focus the majority of my energy as far as like my own personal content.

[01:17:18] Um, I’ve been working with George Briones on it and we just put out a free ebook. So if you go to the website, Um, you should be able to subscribe to our newsletter and you’ll get a copy of Mmm, 21 days to better habits, free ebook. Um, we put a lot of work into that and we have some other stuff coming out, but all the podcasts and blog posts are can all be found on there.

[01:17:41] So, yeah.

[01:17:44] Dave: Yeah, we’ll list all those in the show description too. So you guys can have links to those. And if you haven’t checked out the stick to the program podcast, make sure to subscribe there, listen to them. And they got some similar, awesome. Content coming, you’re coming your way. So, uh, Casey’s active on there [01:18:00] and I know George has been helping out too, so awesome people to follow along with Casey.

[01:18:04] Appreciate the time this podcast was awesome. We’ll have to have you back on it. I’m sure. Sometime, cause we didn’t even get into probably 75% of what we were planning on talking on.

[01:18:12] Casey:Yeah, thanks, Dave. I appreciate it.

[01:18:14] Dave: Yeah, we’ll see ya Casey.

[01:18:17]Guys, thanks so much for listening to today’s episode of the Sharpening Strength podcast. I hope you found today’s show valuable and that you have some actual strategies you can apply to your life today. This is your first time listening. Thanks for being here. If you enjoyed the podcast and found it helpful.

[01:18:32] Please make sure to subscribe to the podcast and leave a five star review. These subscriptions and reviews, help other like minded men discover the podcast and take the next step leveling up their life. If you’re a regular listener, I can’t thank you enough for investing in yourself and this show, please make sure to share this with a friend or to post on social media and tag me with your favorite part from today’s show.

[01:18:52] If you haven’t already make sure to join the strong living for men Facebook group, to be part of a community of like minded men. Looking to level up their [01:19:00] lives keeps sharpening your strength in all areas of your life. Thanks for listening and see you guys next week.

If you haven’t already, make sure to join the strong living for men Facebook group to be part of a community of like minded men. Looking to level up their lives, keeps sharpening your strength in all areas of your life. Thanks for listening and see you guys next week.

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