From Corporate Stress to Strength Training: A Dual Playbook for GenXers

Brett Trainor (: 00:01

Hey Greg, welcome to the Corporate Escapee Podcast.

Greg Bogdanski (: 00:04

Thanks for having me, Brett. I appreciate it.

Brett Trainor (: 00:06

No, no, my pleasure. And this is kind of following a theme because the last person I had on the podcast, Megan, she talks about user generated content. She was not a Gen Xer. She was only 35, but she was doing something that was really interesting. And part of what this podcast is, is to show people what's possible, especially some of us Gen Xers that have been stuck in our ways for a long time. And I know that you had left corporate after a short stint and

Got into the fitness space, opened a gym. so I thought, you know what, let's, let's show people what's possible. What's out there. So, I'll give the, you a chance to introduce yourself to the audience, but it's wanted to provide a little context as to why we have a non-gen Xer on the podcast today. So Greg, welcome.

Greg Bogdanski (: 00:49

Sure. Thank you. Yeah. Thanks so much for having me. Currently, I'm living in Maryville, Tennessee, which is just outside of Knoxville. So East side of Tennessee. I opened a athlete sports performance and adult fitness gym here. I started training at a park last summer in June, roughly June, July, and then was doing that throughout the fall, moved into my own facility that I'm in now in November.

And then I've been, you know, have been growing it, trying to scale it, getting more and more adults and athletes in here. It's going really, really good so far. So it's been a blessing. It's been a fun ride. It's been good.

Brett Trainor (: 01:26

Yeah, it's awesome. Yeah, I'm sure the stress is a little bit different. So, but let's go back right to because you were you played football in college and went into financial services. Correct me if I'm wrong. that right? Okay. And that's what brought you down to Tennessee. And when was it you kind of figured out that man corporate life wasn't quite for you.

Greg Bogdanski (: 01:41

Correct. Yep, that's correct.

Greg Bogdanski (: 01:51

Yeah, so I started my career in investment banking. And so I got a pretty early taste of what working a lot and some high stress environments feels like and tastes like. It was fine for the time. You know, I think I learned a ton, got a lot of really valuable experience, especially just from a professionalism perspective of how things look, how you present yourself, how we present companies. So it was just it was a great experience from that. But I think going into it, I knew this was not going to be long term.

Let me learn some things, try to take it to my next role and kind of go from there. After that, so was living in Minneapolis at the time, right after school, I moved back to Chicago and got a job with a consumer packaged good company. called Chomps. They make the premium meat sticks and started in their finance team. And it went all right. You know, it was a good transition time for me. I thought the role was interesting.

Brett Trainor (: 02:37

yeah.

Greg Bogdanski (: 02:49

But there was kind of something eating at me where I just didn't have that sense of fulfillment in what I was doing. I even tried, you know, moving to a different team. And so I joined the operations team was doing more procurement for them, but just something didn't feel right. Didn't feel right. And so ultimately they let me go, which is kind of a funny twist in the story. They let me go in February of 2024. And for me, I was like, you know, kind of had these two experiences. It didn't really fill my cup.

felt like I could have been doing something else, could have been doing something more. I've always had this passion for health and wellness. your point, I played college football, had a knee injury my freshman year, I tore my ACL, which was just kind of pretty pivotal for my own health journey. I got this athletic body that was just kind of taken from me where I had to relearn how to walk, relearn how to run, kind of do all these things. And I was like, up to this point, I kind of took my life for granted.

was like, I never want to do this again. And so I was like, you know, what does this look like? What does this path look like? And I kind of just jumped right in. I tried finding different jobs, different coaching jobs, got various certifications that different people in the industry talked about and said you needed. I went and toured different gyms. I drove to Winston-Salem, which is probably about four and a half hour drive from Knoxville, just through a mutual connection. Met with the guy that owned a gym there.

And that kind of what's planned to see that, you this is probably something that I could do. I did something similar to Columbia, South Carolina, this is a gym there. And so it was just kind of one step after the other that kind of kind of led me to this where I was like, you know, why not give it a try, see what happens. Yeah, exactly.

Brett Trainor (: 04:31

Here we go. Yes. So when as you were going through that path, and again, I think a lot of us, again, I'm speaking more from the age because you've discovered something we all discovered much later, right? That corporate, it just left, it served its purpose and some of us served its purpose longer than others. But as we get to that point where, and that's most of this audience is it's no longer doing what it needs to do and trying to figure out what's next. And.

So kind of what was, you did some experiment, thought, like the wellness, I like the gyms, you went and visited. So was that the original plan? Hey, I'm just going to open up a gym or what were some of the other things you considered or tested before you started this program?

Greg Bogdanski (: 05:15

I thought about doing some sort of nutrition coaching piece, maybe doing like corporate wellness and working with the corporation on a wellness plan or something. You know, I coached at three different CrossFit gyms at one time and I kind of thought doing something like that was something that I'd want to do, you know, just being like a head coach or something like that. And then it finally kind of over the course of this, I had three different situations where

Different people brought it up or parents brought it up of like me training their kid. And finally, after the third, third instance of this parent asking me to train their two kids, I kind of, could something kind of clicked for me. and I was like, you know, I've always been this athlete. I've always loved the athlete mentality. I kind of took that with me to the corporate world. You know, is this something that I could help coach younger athletes with? And it was my experience of, so I ended up, I.

played two years of college football and then I'm quitting just because I had a handful of injuries. My body didn't feel that good. Um, and kind of looking back, I live with a lot of regret over that decision. Um, I've known what I know now about training and how my body feels now from what I've done differently. I would go back any day to change it and go back and play again. Um, and so I want to try to give that to the athletes now where put their mentality in a better position, put their buys in a better position.

So they don't have live with the same sort of pain that I feel. So it kind of just took different people saying different things for things to finally click. after that, they're one kind of, I talked with them, started training their athletes. They had some friends that they were talking about it with. And I had a handful that were training with me. I was like, I think this is the way to go. Let's dive in and let's see where we can take this.

Brett Trainor (: 07:04

Yeah, that's awesome. And so did you have gym space or was it really we're going to go we're going to go find a place to train or you know what saying? So where did the gym come into this? Is that something you just realized you needed after you started training? What was that process?

Greg Bogdanski (: 07:18

Yeah. So I kind of the first order was like, I just need, just need something. And I was like, you know, I don't really know what a financial plan looks like, or I don't know how much money can really commit to, uh, like leasing something. I was like, let's go to a park. Um, so there was a local park here, here in town that was there, you know, five, six days a week at different times, texting parents, Hey, does this time work for you guys? This is, does this time work? You know, trying to get athletes to kind of coordinate times or come on different times. Um, and then.

Was doing that for, you know, three, four months, things were going really good. And then November or October, November rolled around, you know, for me, I don't really think it gets too cold down here in Tennessee, but people here think so. So I was like, I don't think people are going to want to be training when it's 30, 40 degrees outside. So I was like, I should probably think about some space. And then I got connected with like a commercial real estate agent and they helped me find the space that I'm in now.

It was a pretty quick process. I looked at a handful of places and the place that where I'm at now is it's been really good and I got really lucky with kind of how it worked out. So far I feel like luck has definitely been on my side and just how things have fallen into place.

Brett Trainor (: 08:34

Yeah, luck, also willing to put the effort into it. Cause I think too often we get stuck paralyzed, right? Like I need a gym, but I don't know how to find a gym and do these things. Right. I've never done real estate. I've never coached kids. Right. There's just a whole bunch of things that, you know, again, I'm speaking more to the Gen Xers out there that corporate just put us into a box that says, don't rock the boat. You know, don't make mistakes. Don't all these things. But when we grew up, it was a lot of that experimentation and

You know, we just figured how to things and that's kind of what you've taken through this process. And I'm sure in hindsight, there's things you would have done differently, or maybe you would have started sooner or charged more or marketed different. And like I said, what, what brought me back to you is, you know, sauce your Instagram, right? You're, you're constantly posting and that just is, that's what got me thinking again, about our escapees, not just from, you know,

Cause I talk a lot about how do you take your corporate experience and monetize it? Small businesses need it. But the more and more I get connect with others, some are opening gyms, right? Or they're doing just following passions that they wish they would have done 30 years ago. And it just makes sense to just get started. You're right. There's a financial tie. You've got to be smart about it. But like I said, you've figured it out so far. And my guess is you're really going to figure this out once, you know, these pieces start to click. Sometimes it just takes a little while for it to.

to go and selfishly from my side, thinking, you know, I've been, you know, fitness enthusiast for my entire life, but trying to find and parse through good advice, right? From nutrition, from weights, from cardio, and it's just like in corporate, promise I'm getting to a question here. It's right. If you're talking to a sales guy, they're going to give you sales advice. You're talking to a marketing guy, they're giving you a marketing, same thing. If you're talking to nutritionists, they're going to tell you this.

You know, for me, as I was looking to get stronger and figure out the longevity, there's nobody that has weight plans or right. Our high school football coach, you say, Hey, here's what your, this is what your lift schedule looks like. These things. I can't find that. Right. I can plug it into chat GPT, but I'm not convinced it's pulling from the right people. So anyway, so again, the dual benefit of this is you're doing something you're following your passion. You're testing things.

Greg Bogdanski (: 10:47

you

Brett Trainor (: 10:54

Let me get back to the marketing side of this. So what are you doing from a market? I know you're on Instagram. What are some of the other things that you're doing?

Greg Bogdanski (: 11:01

For sure. So on Instagram, I have my own personal page that I'm posting to and just trying to give what I think is helpful advice or like problems I struggled with or that parents are talking to me about, athletes are talking to me about, try to use as a platform to give value and to give content. Also have the gyms, social media with that, just trying to highlight our community, highlight the work that our athletes are pouring into, the progress that our adults are making.

and just try to use it to showcase them and all the greatness that they've experienced and have achieved so far. Both of those are linked to Facebook. Facebook's huge in our market or my market. And then on the other side, just doing a lot of email marketing, trying to the email list by offering lead magnets or going to tournaments, camps.

trying to offer something to them and collect their emails so that we can just continue to offer stuff that's useful to them in more of blog style format, nutrition topics, recovery topics, but then also have offers associated to that to try to get people in the door. So those are the two big ones, just email and social media.

Brett Trainor (: 12:12

makes sense. Yeah, and if they liked your contents, tailor made for it. Because again, I think raising three daughters that were athletes cheer, but I mean, that's that's a well rounded sport that

Right. There was no advice. was the training was the cheer training or you'd go tumbling, right? It wasn't, I'm even thinking the bigger picture, right. With kids and devices and right. Maybe there's even, know you're training athletes, but maybe there's a subset below that, that just parents worried about their kids not getting out of the house. How do I just get them out and balanced and set up for the rest of their life, whether they're an athlete or not. Right. We all need to move. And it's just, I don't know. You probably see that more than anybody.

Greg Bogdanski (: 12:44

Thanks

Brett Trainor (: 12:55

the kids, right? Because right now I'm sure these are the ones that want to play sports and do things, but man, there's got to be a whole market of folks that don't want to go hardcore, but just need to get outside or get out and move.

Greg Bogdanski (: 13:06

Yeah, the more I've been in it, the more I really believe in what I'm doing with this. In chatting with parents, kids, some of these kids have gym class twice a week, and it's like an hour. Granted, they're going to sports and stuff after school, but to me, I don't think one, two, three hours a day is usually enough from a physical perspective. And then I think you're totally right. If they're not playing sports, if they're not involved in it,

And they're just going home playing video games, which is all these kids do very frequently. I don't think they're getting the physical exposure that they need. They're not challenging their body. So I do see a lot of athletes that come in with coordination issues that sometimes surprises me just based on their age and the sports that they play. But also too, I think from me growing up and probably you growing up, where you're outside playing, you're doing games, you're climbing on things.

challenging yourself, feeling of different things. You learn the mental, like the mental resiliency around, you know, if you're playing pickup basketball and you lose, okay, you just, go to the next game and you play again. Whereas kids these days, if they're playing NCAA football, they lose or they're losing, they can just quit and then they can go play again and try to win. So leaning into that mental aspect is something that I've been pretty keen on because to your point, yes, it's important to be athletic and to achieve athletic success, but.

Brett Trainor (: 14:21

Yeah.

Greg Bogdanski (: 14:33

Sports ends at some point, and so if these athletes can be better from a mental perspective and how they carry themselves with their confidence, with their character, to me that's a big win. That they can go out and be better individuals, better humans, go out and try to achieve whatever sort of success that they want to go out and achieve.

Brett Trainor (: 14:49

Yeah, makes sense. And the mission is super strong, right? How do we get kids out those screens into that? And, you know, even with some of the sports, I know we're really going down a rabbit hole now, you know, a lot of coaches prefer having kids that play multiple sports versus specializing way too early. And that's probably a whole different episode. But, again, I just think the getting out, you forget how to play, right? And it's just so healthy.

And like I kind of promised in the beginning of this route, this was going to be a dual threat episode because you know, one of the things when I left corporate, I got my, was, think last look, I'm probably 30 pounds lighter than when I was, you know, six years ago when I exited corporate. And it's just because time and that's an excuse because you could put, there's always time, but you know, so think about, you know, my generation, your parents are probably in the same age bracket and

You know, how, how do we get back into, into shape, right? Because it's, if we haven't been doing anything for decades, right. It's, it's, it's a step and, but it's kind of the same process. Just get back to play, get outside, get moving, you know? So what are some suggestions or recommendations you'd have for the audience if, yeah, they want to improve every longevity fitness, right. Overall, what, what are some of your, your best practices?

Greg Bogdanski (: 16:07

Absolutely. I think the first thing is just movement in general and this building that movement capacity. To me, that just looks like taking walks, walking as much as you can as many times as you can. You know, there's that parking further away at the grocery store. Absolutely. Is it a walk when you wake up in the morning at night?

Talking to a friend, you know, or maybe you're taking a meeting on the phone or something like that. I think that's a great first step. the more times you can just get your body moving, kind of the easier process becomes the better you feel. and then it just kind of sets you up for adding other things. for, you know, the 45, 50 plus age group, think strength training is essential. you know, for me and how I view it, the more muscle you have.

the more freedom that you're going to experience. It's body control. It's just being able to move. For me, I experienced it with my grandpa where he didn't move after he retired. And granted, he was 60, 65. But he just sat on the couch all day long. And last year, ended up falling while he was trying to get up off the toilet, broke his hip. And he's kind of even worse off than he was before. So it's.

Brett Trainor (: 17:22

Yeah.

Greg Bogdanski (: 17:24

It's a real thing, it's a real potential and the stronger your muscles are, the better functioning they are, it's just kind of safer that you are the older you get.

Brett Trainor (: 17:34

Yeah. And I want to dig into the strength training in a second, but to that point, right? One of the things, again, I've become more hyper-focused on longevity and how do I improve my odds and just general medicine. If you take care of yourself, I think the last stat I read that, you know, if you're 50 now, there's a better than 50 % chance, you know, you're going to live to the age of 90. Right. So even if you are 50, 60, you got potentially 30 good years left. And so how do you make not just living that, but, know,

running or doing playing golf at the age of nine, my 90th birthday type of thing, which is, which is so important. So coming back to the, to the strength training, because I've been just experimenting with the best, right? use the, you know, chest and did the breakup. Then I moved to a full body. that two days a week, three days a week? Can you just give us what's your, recommendation? If we're going to do strength training, we don't want to, we don't want to bodybuilders. Right. So

Give us that 80-20 where you're get maximum benefit from going to the gym. What should we be thinking about from weights and how much time would be ideal for this age group?

Greg Bogdanski (: 18:44

Absolutely. So kind of the prescription that we use kind of in the gym here, we do three days a week of strength training and that's total body lifts. For us, that looks like the squat, the hinge, push and pull. Predominantly, if it's going to be that structure, you know, doing it bilaterally. with both feet or both, arms is probably the best approach. And then just adding an accessory and supplement stuff to that.

I think that any workout shouldn't be greater than 60 minutes. I think there's been some research out there that anything over that tends to kind of have a detrain effect. You don't get the most out of it. Kind of depends on the population. But at least for this age group, think 60 minutes works.

If you're doing three days a week, gives you enough time to rest and recover in between. And then that's kind of where that, you know, walking effect comes in where if you're staying active and moving outside of it and your body's recovering your, you know, your tearing muscle, but then also rebuilding it, you know, it adds a very, um, complementary effect to, to just adding to the, your, your health and longevity.

Brett Trainor (: 19:52

Yeah. And you think that three days, like a Monday, Wednesday, Friday, then two days off is good. You know, one of the things that I was doing originally when I left corporate, but now I've put more weights into it was just body weights, like dips, pull ups, pushups, almost exclusively doing those outside. But I have found a benefit of adding right. of the, some of the additional lifts into it. So

All right, that's helpful. So Monday, Wednesday, Friday is good. And do you mix up? All right. Getting super technical or tactical on this, but do you mix up, you know, heavy lifting? Is this like eight to 10 reps? You'd be doing four to five reps. What's, uh, what's kind of the best practices in that space?

Greg Bogdanski (: 20:33

Typically, I would say it depends on the person's goal. I would say in general, kind of how I like to structure it. Starting off the week with somewhat of a higher intensity. So meaning trying to lift heavier weights. And that would probably be somewhere from four to six rep ranges across three to five sets, depending on the exercise. Kind of on a Wednesday, you could look to pull back the intensity slightly.

Brett Trainor (: 20:49

Okay.

Greg Bogdanski (: 21:01

so maybe not going as heavy, you know, there's a different couple of different ways to manage and, at least to gauge intensity reps and reserve RPE percentage of an, of a one RNM. But you know, if you have like two or three reps in the tank, typically then I think that's probably fine on a Friday, we tend to go high volume. so looking to go, you know, three to five sets, eight to 12 reps, maybe 15 reps, depending on the exercise to pay on the movement.

really trying to just tear the muscle down so that you have the whole weekend to recover, rebuild. it's kind of how I like to structure it. I would say also too, it depends on how you're feeling and kind of how, what your recovery is. You know, if you find where you're going, maybe you're doing a lot of high volume and you just kind of feel beat down, energy's low. It probably makes sense to pull it back. You know, your body just can't keep up with that sort of volume. it's too much doing, you your body just can't recover from it.

Brett Trainor (: 21:39

Got it.

Greg Bogdanski (: 21:58

Just as much if you're going super high intensity super heavyweight all the time, know odds are you're probably gonna end up with some sort of injury and You know your body's is has a lot of mechanisms in itself to tell you that you're going too hard you're pushing too too much

Brett Trainor (: 22:12

got it. And how do you what do you factor in with from a cardio definitely 100 % on board with you on the walking that fundamentally changed a lot of things for me but I do like to get the research at least data shows getting the heart rate up is still important. So how do you how do you incorporate that?

Greg Bogdanski (: 22:28

So for us, we do it one day a week and that's on Tuesdays. And I like to focus on anaerobic, atlactic training. So, you know, it's all interval based working somewhere between eight to 20, 30 seconds depending on what the movement is. For us, we're doing assault bikes. We're doing slam balls, kettlebell swings, battle ropes, other core movements, farmer carries.

in that interval style where we're going to go hard for, let's call it 15 seconds. And then we'll give ourselves 45 seconds rest or a minute rest, something like that. So you're kind of making your heart rate go up, come back down, up, come back down. You know, for me, I did a lot of kind of long zone two running. ran a marathon, few half marathons. I got sick of it. I got bored of it. And I think most people just don't want to put that sort of time in and let their mind run free for that. So if we can jack up the heart rate and...

and short intervals and then let it recover, you kind get the same effect and kind get the same feeling.

Brett Trainor (: 23:30

makes a lot of sense. And all right, so lastly on this, what about nutrition? There's the Mediterranean diet, you can go high protein, keto. To me, it's always seemed if you just wanna lose weight, it's calories in, calories out. And then maybe when you get to a certain threshold, then you can start to optimize. But curious, what's your take on that?

Greg Bogdanski (: 23:52

100%. You know, if the goal is weight loss, which I think for most of the population, it generally is, it is a calories in, calories out. I mean, it's the law of thermodynamics. You know, if you're eating too much, your body's going to retain it. If you eat less, your body's going to shut it off because it doesn't need it and it's going to burn it up itself. So 100%. From there, you can kind get into the specifics of proteins, carbs, and fats. I tend to...

Brett Trainor (: 23:59

Yeah.

Brett Trainor (: 24:15

You know it's

Greg Bogdanski (: 24:21

prefer and to favor a high protein diet, both for if you're looking to put on weight or if you're looking to lose weight. It's very satiating. So it keeps you full. You know, it takes longer to eat, you know, think about chewing on, you know, a piece of steak versus like some broccoli. It's a different feeling. And obviously it helps with the building muscle aspect.

And then from there, can kind of dial in carbs and proteins, depending on what your goal is. And then you can get into like even, when are you training? What are you doing before or after it? What does your full day look like? You know, the deeper you go down, the kind of more intense you can get.

Brett Trainor (: 24:57

Yeah, what about intermittent fasting? I I'll share my experience with that. To me, it worked for me because I wasn't eating as much. It was the calories in calories out because I had fewer hours to eat. I wasn't as hungry in those timeframes versus the ketosis if you're 16, which I'm sure there's some benefit. But again, for, I get probably most of our audience, if they're listening to us are more.

Greg Bogdanski (: 25:06

Yeah.

Brett Trainor (: 25:22

Give me the 101 version of this thing, right? So what's your take on intermittent fasting?

Greg Bogdanski (: 25:27

Yeah, I tried it myself too in college and kind of within my first career. And I think it worked to a certain extent. I kind of found that I was doing a lot of working out before work. And so then I'd work out and then not eat anything for five hours. However, that's a great window where your body's wanting nutrients, wanting to replenish itself or build itself. So for me, I kind of geared away from it. I think in general, people want to eat more than less.

Generally speaking. And so from that perspective, I think it's kind of hard to find that consistency, find it to fit your lifestyle where if you're going out with friends at 8 p.m., know, shoot, I missed my, you know, I had to stop being at seven, so I can't do anything. So I think it just kind of adds to a lot of inflexibility. It kind of creates a lot of constraints that I don't think people really want to have on their life.

So for me, think if you just focus on whole foods, prioritizing protein, eating carbs that match kind of your activity level and energy level, and then adding the fats to kind of supplement that aspect, I think you're good to go. You can make that work eating out. You can make it work eating at home. You know, there's a lot of ways to kind of have it all come together, but prioritizing whole foods.

Brett Trainor (: 26:40

Nah, you just want to have, you gotta, it's gotta be important to you, right? There's no ifs, ands, or buts, because I've gotten to a point now where I eat mostly just healthy stuff. I don't have too many cheat days, but I still eat too much, right? It's just, it's frustrating, because you can eat all the good food. You can eat nothing but the fruits and maybe a protein bar and those things, but it's just, you know, it's calories in, calories out. Any way you look at it, I haven't found any other way around it, so.

Unfortunately, that's the reality and it seems to be that as we get older we slow down a little bit with the metabolism and so you just really can't eat and right putting on the muscle when you're lifting takes a little more so I think that part of what the challenge is is being able to stay with it because like I said when you're younger you can see the benefits fairly quickly but as you get older it takes time and Yeah, you just it's again to me. It's just become part of the lifestyle is what I'm trying to get to and so that's what I'm trying to encourage others to

find that balance, you have time, right? So again, my audience has escaped corporate or thinking about it. We own our calendar now, right? When you're in corporate, you live those hours, right? It could be seven or 8 a.m. till five or six. You don't feel like, you know, when I was younger, yes, I'd get up early before work and work out, but most of us weren't doing that anymore. And you don't feel like doing it at eight o'clock at night. All of sudden, now you can build it into your day.

And so again, I think it's just, it's just being smart and getting the 80 to 20 word, but there's so much nonsense out there about right. you eat a certain type of food, you're going to lose weight. I'm not buying it, but I'm not studying this like, like you are. So, um, yeah.

Greg Bogdanski (: 28:19

I think the biggest thing that's going help me out too is having a plan, having a structured weight training plan, cardio plan. I think it takes being realistic about, how much time do I actually have to get to this? How much time do I want to get to this? And then mapping out, if this is how much time I have, these are the days that I can do this at this time. And same thing goes for nutrition. For me, I build out what my meals are going to look like for the entire week.

For me, I dial it down all the way to the calorie, to the macro, just because I have my own goals related to it. But it helps me out because I know when I go home at 8 PM, 9 PM, it's been a super long day. I know exactly what I need to eat. It's in the fridge. It's already made. I can eat it, go to bed, and I'm doing the same thing the next day. So to me, people I think probably take that as there's no freedom in that. But I think it gives me a lot of freedom in just kind of living how I

Brett Trainor (: 29:19

think you're right. will never be able to see this. So this is a plan. So I don't know if you've ever read the book. What is it? Michael Easter's book. I'm looking over at my bookshelf. This Comfort Crisis. Yeah, hard. And Jesse Isler talks a lot about doing something to challenge yourself once a year. So last year I ran a half marathon in November without really training.

Greg Bogdanski (: 29:23

There you go.

Greg Bogdanski (: 29:29

Comfort crisis?

Brett Trainor (: 29:43

And so I'm like, all right, what am I going to do this fall? I'm like, I could do the half marathon and put some effort into it, but I've decided to run a 5k for time to see if I can get it under eight minutes, which is going to be a absolute stretch. But in order for me to get there, here's my plan, right? I needed to start incorporated some things into this. And it's the same thing. You're right. I don't have a plan for my diet. And that's why I, I don't want to say suffer from it, but it's, I'm not where I want to be because I haven't put it in paper. So.

Greg Bogdanski (: 29:59

There you go.

Brett Trainor (: 30:12

I'm a hundred percent on board with, um, challenge yourself, do something hard. And like I said, if you're still in corporate, this could be your hard, something to get you jumpstarted is, is figured out. But, yeah, by the way, I don't know. I don't know if you're, you're not a long time listener of the podcast, but we actually had Michael on the podcast a couple of years ago talking about this and knew about, all right. He was, he had me motivated by the time I was, I was done with that. So

Greg Bogdanski (: 30:23

percent.

Greg Bogdanski (: 30:30

I listened to that one, yeah. I went back and listened to it.

Brett Trainor (: 30:38

Awesome, Greg. Well, I appreciate your time. Like I said, the dual threat episode, we may have to bring you back from time to time to update us on fitness or we'll make you the official fitness coach of Gen Xers if you're willing to take the title. But I just think there's a gap. like I I appreciate the education and good continued luck. Like I said, I know you're still early in your journey, but I think you're doing it the right way. You're experimenting, you're figuring it out and just keep pushing.

Right? what's the best way for folks? I don't know if we have a ton of people in suburban Tennessee in the audience, but if they want to follow you online and get connected, ask you questions, what's the best way for them to reach you?

Greg Bogdanski (: 31:08

and I

Greg Bogdanski (: 31:22

Absolutely. I'm on Instagram. I'm on Facebook. I don't know my Instagram tagline, but if you look Greg Bodansky the third, I'm sure I'd pop up. I think I do.

Brett Trainor (: 31:27

You

Brett Trainor (: 31:31

We'll add it to the show notes too so you don't have to look at it. That's awesome, you don't even know your tagline.

Greg Bogdanski (: 31:36

Yeah, social media is important, but I try to focus on coaching first. Important to the athletes there and here. And when I have time to post my own stuff, then try to do that. yeah.

Brett Trainor (: 31:49

Yeah, that's awesome. We'll get it. Like I I follow you. we'll figure it out and add it to the show notes for you. So, all right, Greg, appreciate it. Continued success and we'll check in from you on time to time.

Greg Bogdanski (: 31:55

I appreciate it.

Greg Bogdanski (: 32:01

That sounds great. Thanks so much, Brett.