Nate Palmer is highly passionate about helping humans perform at a higher level. He also happens to be a dad, husband, and the #1 bestselling author of Passport Fitness. Nate coaches entrepreneurs to become unstoppable by weaponizing their nutrition and training.
Nate is a coach, speaker, and writer, whose work has been popularized in media outlets such as The Huffington Post, Testosterone Nation, Breaking Muscle, STACK Media, and Thrive Global. Nate is also offering Gruler Nation listeners with a FREE copy of his Million Dollar Meal Plan! Get yours here: https://n8training.clickfunnels.com/optin30537241
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The Gruler Nation Podcast is a show that focuses on conversations with interesting "Level 10" people passionate about changing the world with their work, relationships and ideas. The show is hosted by Robert Gruler, an attorney and founding partner of the R&R Law Group, a criminal defense law firm based in Scottsdale, Arizona focused on helping good people charged with crimes move forward with their lives.
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This is episode 82 of the ruler nation podcast. My name is Robert ruler, joined today by Nate Palmer of NAA training systems.com let me tell you a little bit about Nate. He is a coach, a speaker, a writer. He's the author of passport fitness, which I am holding up now. If you're watching on video, we're going to dive into more of that. He's somebody who helps entrepreneurs. He helps busy people maximize their energy through nutrition and fitness and training. He's a hilarious guys, a lot of fun, and it's extremely appropriate to have you here. You are the first episode of 2020 and it's very uh , appropriate because people are thinking about health and fitness. So welcome to the show. Nate, thanks for having me on. I'm really excited to be here. Yeah, and so I'd love to start right there if we can just kind of, you know, a lot of people are thinking about their health and fitness. It's kinda one of those things that once a year there's a whole swarm of people who kind of say, you know what? I probably should change things up. This is a good time to do it and they want to start, you know, going back into the gym. But a lot of people have confusion about about making that transition to go from a life of kind of being sedentary and not doing anything to just going into the gym. Can you walk us through kind of what the appropriate way is to do that trend transition? Should people just go right into the gym? Should they have a plan? Walk us through what you think the best approaches . That's a great question, and I think this is something that people don't necessarily think through all the way before they just jump in. They're like, I'm just like, I'm going to back back in shape. I'm going to go to the gym and I'm going to do the routine that I've always do when I go to the gym. But I think that like if you start there, you're already, you're already going to lose because you're going to burn yourself out. You're going to get super sore. I mean, how many of you guys have been there when you go back leg day, day one? Yeah . You're like, Oh, I don't guess I don't get off the toilet this week. You know? Yeah. You can't walk for two weeks. Right. So I think that if you, if you can start off like this week, you know this weekend kind of this like before we kick into full like news resolution mode at the gym. If you can start off by like setting yourself up with a plan. Like I said, I think the most important tool in our fitness tool bag is your calendar. I like so entreprenuers salespeople, people who kind of live and die by their, their schedule. We need to put this in, we need to treat this like a very important appointment with ourselves. So whether that's getting up 30 minutes earlier and doing some pushups and squats and going for a walk, whether that's like, you know, scheduling time in the middle of your day where it's like this is a non negotiable meeting with myself that I have to go to. Like figuring that out first. Figuring out where you can fit in three or four or five times per week of just something small. Because I think if you can get the habit going, it doesn't matter what you do cause you can always get better. Right, right. I think the easiest, the lowest barrier of entry is always just walking. Walking's amazing. Walking's better than running. I think you either should walk or you should sprint. But don't jog. Especially if like for fitness, unless you'd love to jog, which sounds terrible to me. Most people don't do it . Like I'm to go get fit. I'm gonna go run. Ooh , why horrible. So like just get out and start moving a little bit. And then after you do it for a week, then you can be like, all right , check the box. Like, I know that I can do the thing, but I said I was going to do, I can make it a little harder now. Now I'm going to do 10 pushups and go for a walk. You know? But like you got, you got weeks this year. You don't need to blow it all up. This first week. Most people make the mistake of being like, we're going to go to the gym, I'm going to start meal prepping. I'm going to cook healthy. I'm gonna do a juice detox and I start getting on keto . I said I wouldn't talk about keto . I'm not going to, I know it's on my list. You do not ask about keynotes . I'm making sure, but what do you try when you start throwing the whole kitchen sink at things, number one, you're going to overwhelm yourself. And number two, you're , you don't have anywhere to grow from there. You know, like if you're doing 90 minute marathon workouts with cardio and abs at the end, then what happens when you plateau? What else do you add? You know, give yourself 10 minutes to make a little change, eat more vegetables at lunch, move on. Next week. Prove you can do it. And let's go again.Speaker 2:
Yeah. And so you work with a lot of people, obviously you all, all throughout the year. And it seems to me like you can probably speak to you, I'm gonna ask you to speak to this cause you're much more qualified than I am. But I would imagine that it , you know, the reason why there's always such a dropoff. What I noticed when I go to the gym, especially around new year's , is there's a rush of people, a flood of people for the first like two weeks and by February it's back to normal. You know, everybody has kind of given up on their new year's plans and it doesn't, a month sometimes isn't even a, as long as it takes people drop off the mat well before then. And I think that one of the issues is , is people doing exactly what you said. They go in and they try to do everything and be everybody and change their body and , and you know, a month. Whereas if they would just make smaller commitments to themselves and then build upon those, that would be, that would be more effective. They wouldn't get. So , um, uh, de-motivatedSpeaker 1:
100%. Cause I think that like people will tell you that, Oh I fell off cause I got busy. People came to town, I whatever. We're like, we talked about this surface level things, but I think at the root of it is that is we don't believe we can and we don't believe that we're like that. We're going to, so like it's not going to work for us. And I think the root cause of that is that we don't have the self esteem to, to keep pushing through when things are not that not that easy. Right? And I think we build self esteem by doing esteemable actions. And an esteemable action is, can be something as simple as saying you're going to go to , you're going to go for a walk three times a week and then doing that, right? Like having that , you know, we have those open loops in our minds, we're going to, we're going to get fit, we're going to eat healthy, we're going to lose weight. And then year after year, after year after year, we don't close those loops. And so what are we teaching ourselves that we're not going to, we can't do it. Right? So the first step in teaching us how , how to actually make that happen. Make a change that you've not been able to make before is by teaching ourselves the opposite. That we are good enough and we can do the things we say we're going to do. So that's why I say don't start with like when people are like, I'm going to do six days per week. I'm like, the hell you are. Yeah, you're going to do this . We're gonna start three days per week and it'd be 20 minute workouts. That's all you're gonna do. And then you do those things and you're like, Oh, I did it. Like, I guess I could do three days of 30 minutes, you know? Yeah. But little little baby steps. So much easier. Yeah. Somebody, somebody described , they define the word confidence by saying, making little promises to yourself and then keeping them. And you do that enough times. Now you have confidence. 100% I love that. I love the quote that you just said about, you know, if you want self-esteem , do esteemable things and you'll get there and sitting on your couch playing, you know, watching Netflix, playing video games. There's a time and place for that, but should come after fitness 100% agree with that. Yeah. So walk us through kind of what your, you know, the new year. Yeah, it's busy. Everybody's thinking about fitness throughout the year though. You run a Facebook group, you run a , you know , personal individual coachings . You've got workshops or, or, or a program that you do. What is kind of consuming your time throughout the year when other people are not maybe so focused on fitness, they're focused on maintenance. Hmm , that's a good question. So most of the, most of the year I spent a lot of time within in this Facebook group called the million dollar body groups on Facebook. You can get to it by going to any training system.com/group . It's an awesome community of like just high-performance individuals who are all like, it's really great and positive one's got each other's backs. It's great feedbacks . It's an unbelievable. So I spend a lot of time in there. I had coaching, coaching clients and people who are just, you know , new to the group looking for some, some feedback. Um, and then I spent a lot of time working with clients, either in my, what's called my million dollar body program or one-on-one, you know, getting on video calls, talking through lifestyle and habit thing . So most of what I do is as an online coach, cause I've been, I've been in the fitness industry for 10 years. I started in Gilbert at a place called fitness works in 2009 back when apparently there were no other jobs. So that's what I was like, Oh , I remember those times. Yeah, I went to law school. Yeah. Perfect. Yeah, I didn't know any better so I just like, I'll be a personal trainer until I figure out what I want to be when I grew up. Right . Still haven't. Right . But actually I'm getting much better results as an online coach than I ever did as an in person coach. And I love training, training, like training geeks me out. Like, I want to talk about Bulgarian split squats. I want to talk about, you know, doing these barbell presses and all these cool like technical niche training things to get stronger. But 95% of people aren't there. Don't need that and could care less. So when I've, now I'm working as an online coach, I talk a lot about lifestyle, a lot about habits. A lot of it's honestly a lot of problem solving. Well you got people coming into town, well what time can you get up? Okay, do we instead of your time a little earlier, what do we need to be doing? If you're going to be going out to dinner, you know you've got these client meetings coming up and you're going to be going like having a glass of wine. What? Like where are the tweaks? What levers do we need to pull to make those things happen? And so when you actually start breaking down these little like ticky tack lifestyle pieces, all that adds up to being leaner, being healthier, dropping belly fat especially. And you know, kind of moving in that right direction. It's not really about how much can you squat. Right? Yeah. And that's not a lot of people's to, you know, put four plates on there and see if they can move it. It's more about, you know, getting healthy, living longer, feeling better, have more energy looking, you know, looking your best, you know , your best possible self. And so I , I was, I was curious, you know, how you kind of , you're a passionate guy. I'm a member of your Facebook group. I , I love your content that you put out. You've got a ton of great energy. Your videos are, are fun and informative and you do , you do an excellent job. I'm wondering how did you, how did you get there? Right? So you take this job at fitness works wherever you were at and you kind of kind of feeling around a lot of people wouldn't, would maybe transition into another career path. They would say, this wasn't for me. I'm not going to , you know , send her my life around fitness. But you're extremely passionate about it. So I'm kind of interested in learning about how you evolved into where you are today, where this is, this is what you do. You wrote a book about it. Yeah, great question. Thanks for asking. I so getting them going before then. I graduated college in Oh nine and um, I was a, like, I was going for my business degree and man I would show up for classes sometimes and it was just like, it was just a slog through through schooling. It was basically taught me how to jump through hoops. But in 2008 I encountered a website called T nation and it's one of the best bodybuilding websites on, on the internet still is. It's amazing. And I read through their archives going back to 1996 I read every single article that had ever been written on this site for so, you know, hundreds and hundreds of articles in like while I was in college, neglecting all my other studies. Sure . And I was like, man, I like this stuff. Like this resonates with me. This is so cool. It's really interesting to me cause I grew up like, you know, I graduated high school at like six, four, one 50, you know, sick stick, skinny. And so like this was always something that was in my mind. Like, you're too skinny. No one's gonna like you, that sort of thing. So like I was super attracted to weight training, resistance training. How do I get bigger and stronger and you know, like put, put a meat suit of armor on myself so no one can make fun of me anymore. Right. You know, if we're being really honest. Yeah. Um, so after, after I start working at fitness works, I actually did take another job working for a for profit university called Kaplan college. I was there for three months and every single day I was like, this is the worst and I'm at a desk and I have to sit here and have to make calls and I am going crazy. So after three months, I w I actually opened a studio up in Scottsdale , uh , with a buddy of mine and we, and I haven't looked back since then. So every like everything I've done like has been just almost obsessed with fitness. I love reading about it. I love learning about it. I love going to workshops about it. I love talking about it. It's, I just, I think it's so interesting. There's so many different ways you could go. Like to starting off, I was really into like the hypertrophy muscle building type of thing, but I got injured, hurt my back really bad. So then I got really into biomechanics. How do you move stretching, mobility, flexibility, that sort of thing. Then I'm like, I got really into like the, I was working at an amazing gym up in Seattle and I moved up there with my wife and learned a lot about like the obesity epidemic, what belly fat specifically is doing to us in terms of like, like at a cellular level of to our brains, how it's affecting our diabetes, our longevity, our like ability to have as much energy and performance as we want to and so, and now I'm really into like the nutrition side of things and really have gone deep there. So I love that fitness, health and nutrition has so much to offer and you can always specialize in and like different things and there's always more to learn. So yeah, it , it is, it's a very dynamic industry. There's something about, you know, every, every couple of years. I, I meet with a men's group once a week and I was talking to somebody about it and , uh, we were talking about intermittent fasting, which is something that I was kind of toying around with for a little while and, and this guy's in his seventies and he said, Oh, so that's, that's what they're talking about this year, you know, so like next year it's going to be something else and so on and so forth. And he's 100% right. I remember growing up, we had, you know, Atkins diet, we had all these different diets and you said that we're not going to talk about keto and paleo and not that , that done and so many different diets. So you are always, you're always, you're always learning and you're always , uh, you know, adapting and kind of , uh, seeing what works and what doesn't work and keep what works and throw out the rest. And people I think get overwhelmed by all of that. By all of the changes, all of the, the updates, this works, this doesn't work. You know, they're, you know, they're , they're these studies that say you should only eat this. And then two years later if you only eat that stuff, you have cancer and you die . So it's like, it's like never ending parade of information. And that's why I think it's so valuable about what you do. Right? So people connect with you and you give them your insight, your thoughts, and give them a structure for that. But how is it, how, how is being an online coach different than somebody who's, you know, who's in the gym with you? I mean, how , how I think, I think most people may have this idea that a personal trainer should be with you throwing the weights around. How do you, how do you differentiate yourself? Or how does , how does it work? Well, that , I mean, that's a, that's a great question. Um, and for my program, I can't speak to all online trainers, but for my program specifically, we have, I have an application that I use that'll deliver your workouts. So you have a calendar, it says today's okay back day. So we start off with this style of lat pulldown followed by, you know, whatever this next exercise is. Each one of those has a video associated with it that either I filmed or, or you know, that's like going to demonstrate exactly how to do the exercise. It tells you how many sets, how many reps, how much rest to take between, and it gives you a chance to log your weights. So most of the time I, I'm a big fan of low risk, high reward exercises in general because I feel like most people, like you said, don't want to put four plates on the bar and just see how much, see like how nasty they can get, right? People are looking to like feel better, be healthy, move better, drop belly fat and just have energy. Right? Be able to like hang out with our kids, do, do the things in life. So I use a lot of like self-limiting exercises that you basically can't screw up, that you can low to a certain extent, but not necessarily you're not going to ever hurt yourself or go too far in any , any direction by, you know, you've got to sit down and touch your butt here, touch your knee down here or you're pulling press up to this far, you know. So I like to use a lot of exercises like that just based on my experience in the gym. But you're right, I'm not there with people. Right. What's nice though is that , um , all my clients will fill in their exercises and send those to me. So I give them actually a critique of them completing the exercises, especially on more difficult lifts, squats, deadlifts , bench press, things like that. Yeah. But like I said, when we are on a call, when I'm with someone, like when we're doing a coaching call, it's not like, Hey, you got this push a little harder. You can sweat a little bit more. It's like, so what did you eat last night? And then how many, like did you, like, how did you feel after you ate that and what did you think about this when you were having that and when you were out to dinner where we're like, where did you go? What did you order? Okay, well it's fine. Another option that you could be here. Okay. So when you go here you can ask for this, this and this. So it's a lot of problem solving. It's a lot of actually diving into their lifestyle rather than motivation, inspiration and tech like form technicalities. So it's not the right move for everyone. So like someone like you, I feel like you have those pieces in place. Like for you the best option would be someone who can like push you hard in the gym and probably watch your form, make sure that you're lifting really like heavier loads appropriately. Yeah. But for a lot of people, you know, who are literally just making, looking to make a change, especially in fat loss, which is my, like the main thing that I deal with, I'm working out is kind of secondary to the nutrition and lifestyle. Maybe even third.Speaker 2:
Yeah. Yeah. And, and as you were speaking, I was thinking, first of all, I absolutely could, could use some help, like, like the type that you just described because I noticed that I don't have a lot of that sort of thoughtfulness, that intentionality about a lot of the things that I do. The accountability part is I'm pretty, I'm pretty good on that. I make it a point, like you said at the outset of the show, it's a skill . It's a meeting with myself that it cannot be moved. And I have that every morning and I just go and I do it. But in terms of thinking about what I put in my body, that is like an afterthought, you know, I'm always just, okay, what, who's ordering lunch ordered me? Whatever you're getting from there. And that's, and that's about it because I've made up my own excuses, my own rationale, saying I can eat whatever the hell I want because I work out so hard. And so I justify my garbage diet by my time in the gym. And we all have those little excuses that we make, right. And we all, we all sort of finagle the way to do what we want to do out of life. But , um, we're great at making excuses and coming up with like rationalities yeah. You talked a lot about that in the book actually. So let me hold this up. Passport fitness, right? And you've got, you've got these different , uh, you got, you've got a whole list of different excuses. You know, the eggnog was too strong. You know, we've all been there. Yeah, we've all been there. And , um, how, how do you, how do you deal with that? I'm sure you hear a ton of excuses from the people that you work with, you know, and , and maybe you've conditioned them not to, to, you know, to make those, those types of things that, or recognize it. But certainly that that's the , I would imagine one of the most difficult things to deal with. Yeah. So I definitely verbally berate them and, and you know, good, a very, very coarseSpeaker 1:
language. Just it's a punishment system. Public shaming. I'm , this is going on YouTube, this is very embarrassing. You've shamed your family. I'm like, I think one of the big things that like that I like kind of going back to what I was talking about earlier with like fitness being all sorts of different things like going into the kind of the mindset piece. I think one of the big things about fitness , um, that you have to start with is like owning your, owning your reality and owning the fact that you are in charge and you do make choices. You said before the show, like you , uh, you watch the news and it riles you up a little bit. Yeah . Even though in your heart, you know, you , you can't change the things that are going on, right? So it's like, it's accepting that like you are responsible for every action. So if you had like if you were late, if I was late to this, you know this, this event, that's 100% my fault. If there was traffic that's still my fault. So if you can, if you can get to the point where you are no longer allowed to make excuses and a great, a great place to start with that as is a Jocko Willink book. Extreme ownership. Yeah. Just talking about how like everything, everything that happens to you is your fault or your responsibility at least. And there's no, you don't get to complain and you don't get to make excuses anymore because you're in charge and you get to decide to like what street you want to take. If you're driving somewhere and you get to check beforehand if there's an accident and if you can, right . You can plan ahead of time if you're going to have like two one or two or three glasses of spiked eggnog or whatever those things are. I think it's a , I think it's, this is a like a massively important thing that we don't really talk about a lot of fitness cause we're too busy talking about low carb diets, right. Is the, is the fact that you, you own it, everything that happens to you, you own it and it's amazing. It's if , if you are like a victim, if a victim mentality, it's very tough. But once you can get over that hump, it's so empowering and it's so great because it puts you in charge of other things that are going on in your life and that makes all the difference. Cause it no longer, it's like, well I didn't have time because so-and-so and made me late. And you're like, you did have time. You have, there's , there is no excuse. You did have time. Where could you find time? Right. Well I suppose I didn't have to watch three hours of Netflix. Well that's a great place to start. I think. Let's, yeah, let's, let's try to nip that one out. Yeah. And that's, it's, it's kind ofSpeaker 2:
refreshing that you talk, you speak about that because it's very, very true. You know, we talked about it when I was on your show about , uh, you know, 12 step programs, recovery addiction and all those things. And one of the things that is really prevalent in that in, in all of the 12 step stuff and all of the recovery is this idea that it's not so much really about about the addiction or about the alcohol or about the drugs as much as it is about your thinking. And the idea is that you have to go through your life and do a moral inventory and make amends for all your past wrongs and all of these different things. Because what you're trying to do is establish a psychic change in somebody's mind so that they don't need to go , uh , sort ofSpeaker 1:
drink away their sorrows. They can deal with it in their own mindset. And what's cool about that is that it applies to everything, including what you do, right? Whether you're addicted to alcohol or gaming or eating or sex or pornography or whatever it is, you've got something going on in your mind that is not that it's not right. And so for you to say, we're going to go ahead and we're going to kind of do a deep dive into your, your excuses and get rid of those or your eating habits or help help people kind of finagle a better system for organizing their time and organizing their efforts. It's, it's not talked about as much as I think it should be 100% and I think that like that one of the, one of the key ways to start with that is analyzing, assessing the words you use when you speak to yourself. Like when you, when you say like, I have to, I need, I should, this person like did this to me. When you, when you put yourself down and when you talk about yourself as if you have like you are powerless, your subconscious mind is always listening to those things and it doesn't understand that you're maybe making a joker, you know, like being hyperbolic or whatever. But it's like, it's like, Oh yeah, we don't have power. We , we do. Like we are at the mercy of everyone else around us. We do need to get a raise because we don't have enough. We're living in scarcity, whatever else it is. I think that when you start speaking to yourself, like as if you're as, if you do have power and you are able to make choices and control your, like the decisions and the things that happen to you, it, that starts that process of like reclaiming what , what'd you say? Like you're a psychic change. Psychic change. Yeah. Yeah. It's, it's just about trigger triggering a, a different way of viewing the world, viewing yourself, analyzing the inputs and in dealing with the outputs in a way that's a lot healthier and a lot of it just has to do on our, on our conditioning, you know, how , how were we raised, how, you know, how did our parents, did our parents value these things or not? And reorienting ourselves in a way that's more in alignment with something that's healthy for us. And that's exactly exactly what you're doing. Can you, can you kind of lay out a framework for, so you've got, you've got the, tell me about the program, the million dollar body program, million dollar body program. And so we were speaking a little bit off off air about it, but it's a 90 day kind of intensive program. And then from that point forward you can continue to coach people if, if that's something that they desire. But I'm kind of curious if you can break down what that 90 days looks like just so people know what they're getting into because it's , it's a perfect time to do that. Yeah, absolutely. And thanks for asking. So it's , it's basically an intense deep dive into um, how to communicate with your body using the food you eat, using your inputs, using your training and using your food to tell your body what you want it to do. Cause at the end of the day, our bodies are built for survival, right? We are evolutionarily wired to survive whatever's happening to us. So whether that's you and I were out foraging for berries in the paleo era and we're getting chased by a saber tooth tiger and all of a sudden like I get snatched up and you've got to climb a tree, right? Like whoever, whoever around you has more muscle mass and less nonfunctional tissue like fat, right? They're going to survive, right? So when you, when you put the input in of a pullup rather than a pull down, what you're teaching your body is, is not, it doesn't know. There's no saber tooth tiger. It was a stress. So when you tell it, we need to pull, we need to pull ourselves up. Your body's like, okay, I guess we had to pull ourselves up or we'll probably die, right? So that's why I pull ups way more effective than a, than a pull down. So that's kind of like, I want to teach people about inputs specifically with regards to their nutrition so that at any point during your week or month or whatever your , whatever, whatever phase you're in, you could start telling your body, Hey, it's time to start burning off excess belly fat. And converting that to energy so I can be productive and I have more energy because there's a way to do it. And it's not as, it's not as complicated as people think about getting gets , getting into ketosis and drinking yak butter, tea and all these like crazy things that are out that are out there. Our bodies are built to burn carbohydrates for as like a high impact fuel, running, cycling, weightlifting , all those things and burn fat as a low impact. Fuel reading, studying, filming, concentrating, focusing. So if you can teach it to do those right things at the right times, then you can start to learn how to burn it , burn fat at will create more energy for your life and just do better and being more productive. So the program is a way of, it's got, it's got now 15 modules based around like nutrition but also sleep cause I think that's really, really important. An am and PM routine. How do you maximize the , uh, like the quality of sleep you're getting at the time. How to read labels and inappropriate manner because there's, I saw a thing at the store the other day that sprouts too and at like it said Kito on it and I just keep doing it . I'm so sorry. But it was cottage cheese. It was low fat cottage cheese, and it said Quito on it. I'm like, how can anyone be expected to know what's what's right if like the grocery stores are mislabeling, like is that , that's a high carbohydrate food. It's just , it's buzzwords right now. Everybody's capitalizing on it. It's just like CBD, right? When CBD started, Kate became the craze every, you know, and now, now it's like gas stations. Everybody's just trying to ride that wave and ketos it's popular right now. We should get some Quito CBD, like yoga mats or something. Exactly. And fuse . We'll just cram them all in with some white claw, right? Yeah . Don't, don't record that because that's actually a million dollar idea that I want to tell you. Got it. It's yours. Yeah , yeah , yeah. That's funny. So all right, so it's a 90 day program. It's got the 15 modules you're doing, you're doing a deep dive and it sounds like it's very kind of multi-variate and you're talking about sleep, you're talking about uh, you know, actual physical movement and exercise and nutrition and all that . You're getting the app as well. So we is there like, it's a three phase program building you up like, so it's a perfect time if you're like, if you're like, what should I do at the gym? It's a great time to start because it's a program that's going to start you off with like these 1215 minute workouts and build you up to you. You know, roughly about 40, 45 minute workouts, which is an ideal time for most men, especially because that's when you're a testosterone and growth hormone naturally peak at about the 45 minute Mark in your workout. So just like teaching you basically the basics of training and nutrition and allowing you to take the knowledge you've gained from this program and just parlay that into like the rest of your life. So ideally you'd be able to take this framework that I teach you about how to eat and then use it for forever with great results because it doesn't matter if you're at grandma's house, if you're out to eat at a Mexican restaurant, if you are eating at home or, or like where you are, you can use the framework at any time . And it just allows you to start thinking about food in terms of inputs and outputs versus that's a Cinnabon. I gotta have it. Yeah. Yeah. You're being a lot more intentional about what about what you're doing in the, in the world, which is, which is great. I think we were talking about Joe Polish and the genius network. He said nothing tastes as good as being lean . Field's not wrong about that, which is , which is, which was , I thought it was great and I still eat like garbage anyways, but that's, that's a, that's for a separate topic. But you just like, you feel better, your energy is higher, you have more capability. And then like one of my favorite things about like being in shape and one of the things that my clients always are telling me that they're like, I don't have to say no to anything anymore. If if we're out and someone's like, Hey, let's climb up these stairs to get this better view th they're like, sure, yeah. Hey Ron for a pass make like catches. Okay, sure. Yeah . Your kid's like, let's go to the park and play like and throw the ball around. Yeah, sure. You ha you're able. Right? I think a lot of times they say in football, like the best ability is availability. It's like, but how true is that for your families and for your business and for all these other things, like not having to crash out on the couch at 5:30 PM because you're just dog tired from carrying around too much weight. Right. Well, and I was going to ask you about that. You know, kind of some success stories because I know, you know at the beginning of your book I was flipping through it. You've got all these testimonials from all these different people who have amazing things to say about the program and you know, somebody lost 50 pounds in four months. I mean that's substantial. That's a lot of weight. That is, that is a big deal. And when, so when that happens in somebody's life, they're , their entire life changes you, I mean literally like everything changes. You need less of everything and you can move that much more freely. And I mean I imagine that their performance in their job and their performance with their family and all of those things just levels up and, and so are you getting that type of feedback, particularly with entrepreneurs? Right. Yeah. I think that like it's, cause I show a lot of before and after pictures, like on my page and I always, I always feel a little bit weird about posting those because number one it's like, Hey, look at this person's body and judge it. Yeah. Just like, it's kind of strange at its core, but also you don't get to see the mental transformation or like the transformation with like the libido and the transformation with your family. And like what kind of like additional revenue you're bringing in your job because you're now not like getting brain fog all the time and you can actually stay focused on the task. So I've had people tell me like, Hey, I'm working . Like I used to work 13 hours a day and now I'm working like 10 getting more done and having the time for my family just because they're like that, that time in motion and their focus and concentration is so much better. I don't know if you know this Rob, but w like belly fat specifically. So like the stuff you can grab, everyone's like Oh this belly fat, that's not really belly fat. That's subcutaneous fat under the skin. The stuff we worry about, it's called visceral fat. So around the organs and it's actually a defense mechanism for your body against like organ fat which will kill you. So like it goes there first. So, but the visceral fat releases these molecules, these harmful molecules in your system which cause inflammation. So they cause inflammation in your veins. They cause inflammation in your, in your cell walls and in your fat cells as well, which Elim like it makes it very difficult to burn fat when the cell walls are inflamed. So it creates a super vicious cycle. So while like all of his time you're there , belly fat, the visceral fat is just emitting these like essentially toxins that are just slowing you down, making you sluggish and making it harder and harder and harder to burn fat. So like you have to start approaching it differently because if we just do the everything that like that, everyone always talks about, well just calories in versus calories out, bro. Yeah. Well yeah, but you're also not taking into account that a calorie is not just a calorie a calorie is communication with your body. So what type of food are you putting in or what, like what time of day are you putting it in? What kind of nutrient density are you getting? Are you getting enough vitamins, minerals and phytonutrients, those sorts of things. And it's like, I might be honestly making it sound a little too complex , um , just by saying those things. But like if you can just figure out what like what time to eat, what foods and what are kind of like the top 10 foods from , from each category. And it's going to keep those in rotation. Hint tacos. Yes. Always tacos. That's the answer for a lot of problems in life. It honestly is. Yeah. Well I don't think it's that complicated. I mean, yes it is. Your body is a complicated thing. Right? And the idea that somebody needs to sit down and analyze every piece of food that goes into their body and say, does this have enough? You know, of these vitamins and that dah , dah , dah , dah . And kind of go through that laundry list that you just rattled off. There is too much to ask for somebody, but that's why they just work with you. Actually , I already did that for them. Yeah. So you can, they can have that for free if they want. There you go. Yeah, that's it . That's a wonderful gift. So, so structurally you've got these 15 modules, you've got 90 days. Are people kind of working through the modules at their own pace? Do you have, you know , meetings with them? Do you have group coaching calls? Kind of what is somebody expecting? So , um, I want to knock out the modules as soon as possible without giving them too much. Cause I, I've played with a couple different like styles of like spreading them out or versus tightening them up. Yeah . So generally it's the first five weeks you do three, three lessons per week. Like I haven't structured on Monday, Wednesday, Friday I have them all on the calendar in that app where it's like you check them off your reporting. And so like I'm watching people go through and being like, I did this workout today, I knocked out this module. So like you getting accountability on that top down. Yeah . And then after you complete all the first modules, then you kind of unlock your next set of like coaching. So that's when we go into phase two. So phase two looks a little different for each person, depending. Some people we do like a macro based approach. And while follow the macros on like a macro tracking app, sometimes we'll , we'll , um, especially for men, I like to get into a like either a biweekly or weekly , um, 24 hour fast. It's an amazing way to reset your, like your insulin sensitivity. Um, it's a great way to help your, like your body's natural hormones kind of level out and stabilize. And it's also an awesome way to cut, cut down on like sugar cravings. So if you're the person who's like, I have a sweet tooth, this is an amazing way to eliminate that. So it looks a little bit different depending on depending on the person, but phase two is kind of where we get into little bit more of your specifics. So then you ride that out for the next six, seven, six, seven weeks. And at the end of that we , uh, we'll get on another, another call and we'll talk about kinda the next steps. So I give people the opportunity after working with that program that they can work with me at basically half cost and get like a little bit more individualized coaching, which is something like, like what you were talking about, like how do I now take the, like I'm already working out really hard at the gym. I already know all the basics. How do I adjust my pre and post workout nutrition? How do I like, what should I have for supplementation and kind of get into some of the nitty gritty stuff there. Yeah, because I think you need to have that strong solid base first . You need to understand the basics of nutrition before you shouldn't start wondering about like, well what about what ? What carbs should I have entered workout that is going to give me the best pump I hold up. Yeah. Let's talk about something a little, a little lighter first. Yeah, yeah, yeah. People, people have a tendency to go all in on things and, and you know, that can be really problematic because if they do that and they injured themselves, now they're out for for weeks or months nurturing an injury and then once you stack up, it's kind of the opposite of what we were talking about. Those little, those little promises to yourself that you keep, you build the confidence. If you are constantly losing those battles, it just destroys your ability to want to go back in there and started over again. 100% yeah. So that's why I think that like, that training is not even that important then that's why I structured it so simply at the beginning and it gets more and more difficult. Phase two and phase three of the, of the program, like 63 90 that sort of thing. But like the first couple of workouts, people are always like, that's it. That's all I had to do. I'm like, yeah, hold up. You're fine. Trust the process because people, people lose weight on this program. Yeah. Yeah. Pump the brakes a little bit. Yeah. But like that's like some people need the inspiration, need the kick in the ass. But some people like you said, want to go like all in right off like day one and you had a random man. So just kind of depending on who that person is, what they, what they need to hear. Yeah. Are you are , I know that you have the , the Facebook group, is that the optimal self community? Yeah, I just changed the name to the million dollar body million dollar body yet because I like that. Yeah. It's just more in line with everything else. Yeah, I like that a lot. And, and who's kind of the ideal candidate to work with you? Who do you think, is it basically anybody? Are you primarily focused on entrepreneurs? Have you, have you thought through that? Yeah. So that's uh , thanks for asking that by the way. Um, I love working with entrepreneurs and I love working with salespeople, people who have a vested interest and, and can really connect the dots that , um, less belly fat and more energy leads to more money in my pocket and a higher quality of life. Yeah. Because I think that if you're just like, if you're a nine to five, working at it like just a a corporate job. And if you, if this is you , I'm sorry, kind of, but like if this is , and you just are like, Oh, TGI F man just living for the weekend, then you have no, like, then this is going to be a grind for you. You don't, you don't understand how much better your life can get because you don't really have that. Like, it's like, it's like taking someone, I'm , I'm trying to take the athletes of the world, but who are the athletes in their specific career paths? Yeah. You know , I'm talking about high performance nutrition for high-performers, but not necessarily people who are out running , you know? Cause if you're just, if you're just like, just making it through and not really caring about like what like the rest of your life is like, then it's hard to connect why you would even want to do a program like this. So, right. So it's a commission based summit , salespeople, entrepreneurs, they get it. I love working with them. Yeah, that makes sense. Yeah. And those are, those are type typically the type of people who always kind of want to level their lives up anyways. Yeah . They're looking for, they're looking for like a, like the hack or the next like, like high performance, like helper. They're looking for that edge. Right, right. Yeah, I can definitely relate to that. What about the book? So passport fitness and I know you've got a lot of experience. You traveled all over the world and you know, it's called the no nonsense guide to staying in shape no matter what city you wake up in. Tell me a little more about this. Why did you decide to write this book? So in 2015, my wife and I decided to retire. Then we uh, left, we sold all of our possessions in the place we were living in Seattle and um, moved down to South America. So we were actually living on the Panama canal, which is where , uh, to those pictures in the front were taken cool as tour guides for about five months. And it was, it was insane. We like, there was no dry land around us. We were like on a floating barge, the only one of its kind in Panama. And so people would come, we take them on tours, I teach them about the Panama canal, we'd go feed monkeys, we'd take them out at night and go on like jungle, like jungle, nighttime treks . So I had this like million power can't men , million candle, flashlight. And I would go out and literally look for crocodiles and I have a picture in the back of the book holding one. Oh yeah, I saw that. Yeah. Um, I, I fell on top of him accidentally. It was the , uh, yeah , there it is. I had a , had a lot of um, you know, that's an a beverages early in the evening that made that feel like a good choice. Your eyes are wide open, man. It's a great picture. Yeah . I just pulled a crocodile out of the, that's actually a spectacle in , but that's funny. The guy who owned the bar , just as a side story, it was always being like, well this other, this other guy from Australia, he would always just jump in on the crocodiles. And he was kind of like the man, so if you want to just want to put that out there. And I was like, shut up Carl. And so eventually I cool . Unless you go in there. Yeah. So eventually I did it just because I love peer pressure. I can't help , I can't get enough. Yeah, that's funny. So the guy, the book was a way of talking about how to stay in shape when you're on the road. So a lot of people, you know, a lot of entrepreneurs who are in traveling sales are always one hotel to the next, you know, always like eating different foods and never really like in their own space. So what do you do in that situation? So I brought a suspension trainer with me to like, like , uh , to South America. So I used it when we were on a pig farm in Ecuador. I don't know what that is. A suspense Jenner TRX . Okay, cool. So that's part of the , the product that I was running with a book is a bod in the box, Spencer trainer sliders, couple resistance bands. And I've got a whole program that goes along with it, but nice. So yeah, we use that when we were like just hanging out on the barge after the tourists had left. I used it on, we were on , I picked farm in Ecuador. I used it when you're at this afterschool program in Peru. I used it when we were like on a winery in like in Mendoza, Argentina. So I just, my like, my point was that like traveling and like either traveling for work or traveling cause you cause you love it does not have to be a disruptor to your fitness. You can always find ways to get stuff in.Speaker 2:
Yeah. And you've got a lot of practical tips on doing that. And you know , there , there are a lot of points that you make about, about the mindset and I , there's a whole section on, on the excuses and sort of eliminating that stuff. And then you've got sections on eating and a morning ritual and all sorts of good stuff and this, and this is , uh , available on Amazon. Yup . That's right. And , uh , I think the Kindle version is only like 99 cents. So it is, I just bought it. If you hate it, I'll give you your money back. Yeah , yeah, yeah. No, it's, it's great. And I love what you're doing, so , but what about you now? So, you know, obviously you help people set goals and think big and , and achieve them. What w what do you got for 2020? What's in store?Speaker 1:
Ooh , good question. Um, I, I would like to write a book number two this year. Yeah, that's a , that's a big goal for me. Um, and then one of my goals for this year is like if we're talking about big goals and stuff like that, it's really choose for yourself. And it's , um, I wanna S I want to not be in a rush anymore. I feel like all 2019, I was rushing everywhere I was going. I was always like in a hurry to get somewhere. I want to slow down this year. I think that's a great goal. I think we could all use a little bit of that. And I also want to just be a little bit more intentional about like about like specific things rather than trying to do like a million things and you as a business owner understand this where it's like, okay, well I'm going to do some paperwork and then I'm going to record, I'm going to do a podcast, I'm going to publish the podcast and we get this show notes up and I'm going to film this video and then I'm going to check in with clients and I have to do some invoicing and accounting. And like you were so many hats, right? So I'm trying to like eliminate some of those smaller tasks and focus my attention and energy on just like two or three big things. So no, like, like Everest climate, but just, yeah, I just want to , I just want to slow down, take a breath, focus a little bit more and then write this book right the second, then that's a, that's an awesome goal. And I think, I have no doubt that you'll do it. If people want to follow along with you, if they want to , uh, you know, poke around the Facebook group, if they want to work with you and maybe sign up for your million dollar body program, what are the best places for them to do that? Um, well, two options. Number one, go to the, you can go to the Facebook group. It's just if you go toN , the number eight training systems.com/group that'll uh, that'll put you in the group. And , um, I can, I can, I'll send you, like, I'll get you in right away and then if you want to check out, like a lot of what we're talking about today is based off of what's called the million dollar meal plan. So that's 50 bucks. But just if you're, if you're listening to grower nation, which I just wanna hook you up with that for free. So if you go to, what are you wanna call it? An eight training systems.com/grudler nation. Yeah, let's do that. Cool. If you go there, you um, I'll just, I'll give that to you for free. You can download that and then if you want to chat a little bit more, there's an option to like book a quick call with me if we can kind of just, cause a lot of times this stuff is not super complicated. All you need is a quick, like just a little fix to get you rocking and rolling for the new year. So yeah. And I think it's highly valuable. I mean I have coaches for, I've got a personal coach, I've got a business coach, I don't have a fitness coach, but a lot of it's a lot of the value there comes in it certainly the accountability, certainly the intentionality of helping somebody, you know, of having somebody kind of walk you through that stuff. But just like you said, it's kind of outsourcing a lot of, a lot of the headache, right? As a business owner, you've got enough things to worry about. So rather than trying to cobble together a workout every day, they just joined your program and they log in and boom, they know what to do and they don't have to think about it. It sounds like it's very easy. There's one thing I forgot to ask you about. Um, I wanted to see if you could explain what was happening here. So, so for those of you listening on the audio only, this was a, this was a picture, this was a Facebook post. It actually came out today. I saw it right before we hopped on here. And it's a , it's a body by gluten picture. We've got a picture here of Nate Palmer here, standing here in a Speedo that's a thong . That's a thong. It's an actual thong thong throwing and a bow tie thong and a bow tie. Both matching of course. Obviously throwing some leaves in the air, pointing at the camera. Just looking sexy. Looks great. What was this about? Well, in 2013 , um , I decided I wanted to do something really special for my parents. You did? Yeah, I did. So I took, you know, a bunch of pictures around iconic places in Seattle on front of the space needle. You know, just, and I put together a just a beautiful calendar that I thought they would really appreciate for the rest of their life. And honestly, I don't think they have them anymore, which I know is surprising to both of us. Well it's here, it's, it's memorialized on the griller nation for all eternity. I love that you printed that out. It's funny . It's great . It's great. It's a hilarious, I was laughing my ass off when I saw it . That's pretty funny . Well cool man. Anything else? Anything else we want to leave the audience with? Yeah, I think the one thing that's , that's going to be my a soapbox for this year is just watch what you say to yourself. Don't tell yourself you can't whenever you're like, cause when you're saying that like, Oh I can't do a pull up. Or like even worse, like, Oh I can't, I am not good with technology. I can't do it my iPhone or whatever. What you're like, what you're doing is you're basically lying to yourself and you're also trying to get other people ended up to extend to corroborate like, this is my story. And then you guys all see, right? You guys know that I can't and yeah , so what you're like, what you're asking for is everyone to agree that you can't do something. And I think that's a BS to be honest with you. So I think you need to watch your mouth, what you say to yourself. Because it's equally true, if not more true to be like every time I, every time I mess with my phone, I get better at figuring stuff out. Every time I practice my pull-ups or pushups, I get a little stronger. Right ? That's the more true way of saying it anyways. And it doesn't force anyone else to be like, yes you are. You are weak. You'll never be strong. Right? And so like if we're going to be growth mindset, if we're going to be trying to move ourselves forward in a year , you can't be telling yourself, I, I'm unable to do this thing because that's just categorically false. You just have not practiced enough. I think that's great advice and it's a good takeaway. Be kind yourself. Speak well to yourself and think more about your fitness contact. Nate Palmer. You can find him at an eight. The the, let me say it again. N eight training systems.com facebook.com/groups uh Oh actually just go to the website and a training systems.com/groups uh , facebook.com/n eight Palmer, they can reach you there as well. Yep . And uh , and stay plugged in. Nate's doing big things and he's going to help you stay healthy, stay fit, get a lot of energy and live your best life. Nate, thanks for being on the show today. Dude , thanks for having me. This is really fun. I had a great time. Thank you.Speaker 3:
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