1633 – Getting Healthy at Home with Self Made Physique’s Jeff McMahon

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0:59with us right now jeff mcmahon jeff you are the founder and ceo of selfmadephysique.com jeff it's great to have you so happy to be here josh thank you and give us an overview of what self-made physique is uh and who you work with yeah so self-made physique is all about people that want to get healthy at home. So I've been an online trainer for over a decade. And I work with a lot of online entrepreneurs, most specifically, because they're working from home, but they're busy building a business. And, you know, trying to leave, fit in kids, everything else to get to a gym is not always easy. So I work with a lot of people like Pat Flynn, John Dumas, worked with Amy Porterfield, a lot of big people that know that taking care of their bodies, feeling confident in front of the camera, being up on stage in front of thousands of people, you want to feel good, have energy and be productive.

1:52So I work with a lot of people that are looking to have that, you know, they built up their business. Now they want to build up their health, health, vitality, biohacking, all those kinds of things. Yeah. You know, I love this topic, you know, and I've shared this a little bit before, but I used to be a heavy dude. I used to be about 230 pounds. I'm about 55 pounds less than that right now. So, and yeah, I mean, I just, and I didn't really have a gym membership. I was really just kind of looking in the world around me. And that's really what I focused on. But can you talk about that a little bit about your experience about, you know, do you need to go and get a gym membership or why, you know, in the audience that you work with is, can you come up with a great plan that will work?

2:47It'll work fine. And you can make it work within your schedule, within, you know, something like a home gym or things that you can do that you have immediate access to. Yeah. So the biggest thing with anyone working out is accountability and convenience. If you aren't being held accountable, likely you're not going to get it. And if it's convenient, if it's not convenient, you're not going to get to it because it's too much of a hassle. So with working out at home and you have someone live on the screen like me taking you through a workout, showing you intensity and everything like that, it answers that problem.

3:20So that way you can be consistent because when you're consistent is when you get results. So for my people, all my workouts are 30 minutes. That way they can plan around it. They can hop off a Zoom call, jump on with me, go through a workout, get right back off the call and go on to whatever they're doing. And the reason why I do 30 minutes is three parts. A, you can't work out more than 45 minutes without tearing down your muscles. So there's no point. B, the more consistent you can be with 30 minutes to fit into a busy, busy schedule is kind of the secret sauce. And then third, maximizing what people want to do, which is typically tone up, lose weight and feel good in front of a mirror.

4:02Those things happen from resistance training. So like I tell all my people, get a set of dumbbells, a stability ball and resistance span all means less than$50 and you have a home gym, you know, with me being there, giving the knowledge of what to do with all these things, you have fun, dynamic, diverse workouts. So you don't get bored. But the best part is you don't need a ridiculous amount of stuff to get the results you're looking for. And that's the biggest fallacy. People think, oh, I see a gym and they have so many things. Well, A, it's because they have so many people in there, but B, just to be flashy and they have those machines that you're never going to use 90 % of the time.

4:37So I start people with the basics as they grow and do more things. And I want to climb my Kilimanjaro like my guy did last year. I want to start training for tennis. We can add more things to their gym, like BOSU ball, kettlebells, things like that, but nothing that takes up a lot of space. And, you know, I work out with people in New York city that have tiny apartments or people, you know, in China that have very, very tiny apartments. So it doesn't take up a lot of space to be able to get healthy right at home. Yeah. And, and you're, can you talk a little bit more about consistency and, you know, these micro decisions that we make day to day, because I can tell you that's exactly, I mean, I really took the atomic, I took the atomic habits approach, right?

5:19It's just doing it bored, you know, doing it, you know, a hundred, 200, 300 times in a row. And that's really all it is. And, and as much as I think sometimes there's a lot of weight loss fitness gurus that try to, oh, you got to do keto. You got to do IF. You got to do, and then it's just some quote unquote hack. It sounds good, but in reality, I think what you had mentioned earlier is just behavior, is can you be consistent with behavior over a long period of time? Because that's, in my experience, the true definition, the difference between an amateur and a champion. And I know where I would always fall in the past, maybe you can help me here, or empathize with me here, is that when I was doing it and I started getting bored or when I was doing it and I started getting a plateau, I would say, oh, well, this isn't working.

6:16I need to change it up a little bit. And sometimes that change up meant that I got lazy when I was trying to look for something else. I just wasn't when, And well, I'll let you kind of address what I was just kind of going through there. Yeah. So a lot of people will try an app first and that'll have a lot of diversity in the app. So you don't get bored. The problem is there's no accountability. So if I ask someone, oh, how long are you doing the app for? About six weeks. And then that was it because they don't have that longevity with someone there to answer questions to, oh, my shoulder's hurting.

6:47I can't do this pushup. Well, I'm just going to stop then, you know, as opposed to let's fix the shoulder. Let's do the different exercises to accomplish the same goal. The other big thing with it is with people getting bored. It's not if you're going to be held yourself accountable, you're not going to need a trainer. The whole point of a trainer like me to be helping you is, you know, you're not going to do it on your own, but you also know that you want to have a long, vital life. You want to be around for your kids. You want to play and travel and go do fun things. you have to have those two pieces.

7:22So like my biggest thing with all my people is, you know, you can ask Pat, how long have you been training with Jeff? 10 years. John, how long have you been training with Jeff? Nine years. Like it lasts because there's always going to be new things happening. As you become better, you're like, oh, well now I am more fit. I do want to take up tennis or pickleball. I do want to go to Japan and go skiing for three weeks. Like how do I get my body ready for those things is why it's so important to have some sort of coach. So that way you're able to feel good and, you know, want to keep pushing yourself because you now can a whole new world is out there for you because you can be more active, be injury free.

8:01A lot of people stop bringing out because they get hurt and they don't know how to fix it or something along those lines. And when you have an expert helping you, that is like me, an orthopedic rehab specialist, So I can deal with any injury, take you through it to get better and help. Then it's like, well, I'm not going to stop because this is perfect. It's like a cell phone bill. Are you ever going to stop with your cell phone bill? No, you're going to want your cell phone forever. Just like your hairdresser, you're going to keep using that same hairdresser as long as you like them. Same goes for me.

8:31You know, this is their body. You know, you know how you want your body to look, but you don't know how to get there. I can get you to what you want your body to be either activity wise or aesthetic wise and keep you healthy and happy for the rest of your life. You know, so I absolutely, you mentioned pickleball. I love playing pickleball, but nearly every time I play, I end up kind of re-injuring my back just a little bit. Like it's like, I definitely have consequences afterwards. The day after I'm like, oh man, my lower back. I disc L4, L5 on the disc. So I was like, man, like I love pickleball.

9:08Like left of my druthers. I would play that for hours a day. So I'm just, I'm trying to incorporate things that I enjoy into my life. And it is, it's really frustrating when those injuries creep up. And of course, now to listeners or friend, if you were in the 40 plus category, you maybe have a little bit of, you know what I'm talking about, right? We're not indestructible anymore. Stuff breaks, stuff gets hurt. Yep. And that's where, you know, but being able to play, you have so much fun. And if you didn't have that injury, you would play more and things like that. So that's where people, they come to me because they want to usually lose weight is the typical thing.

9:49And so we do. And then they're like, oh, I have this new body. Now I want to be able to do this more. I want to take up surfing. I want to take up, you know, rock climbing, whatever it is. And that's where it gets to be fun because they're like, Jeff, I know my client of three kids, she got her blood work done two months ago. And the doctor said, this is the best I've ever seen your blood work. And she sent me that because it's because of me helping her stay healthy for the past three years. And so it's moments like that that make me happy because I get to see other people smile and live a happy life.

10:23Here's some more non-scale wins that you might experience working with the types of clients that you work with. Right. So here's a couple. So some people that I've worked with when they sit in an airplane they don't like that their hips touch both sides or that they need an extra seat belt to go all the way around that bothers them when they can do it and sit and even like in first class they can sit and not touch that's a smile that they're not going to tell anyone else but they'll tell me because they know their hard work made them feel special like that or other people were smaller and wanted to feel bigger because going up on stage in front of a lot of people, you know, when you're only five, seven, you feel small and intimidated.

11:07So to be bigger in your clothes and feel more strong, you're like, Oh, I can be up here. People, you know, I'm not gonna make fun of me because I'm, I can dominate the crowd, things like that. You know, my other person had a total knee replacement at 70. And by 72 was slip and sliding with their grandchildren and having a good time that you don't see very often when people have a total knee replacement, but because takes care of himself active working out three days a week, and you don't have to work out seven days a week. By all means most of my people work out somewhere between three and five, depending on what their goals are.

11:41But it's nothing like you have to do seven days a week and be diehard. Like you're able to live a happy balance is what it is. And probably the other one I would say would be people when they want to get ready for a wedding. That's always a nice thing because when they're in front of the crowd, they're like, I've never been felt this good having as little clothes because women will have sleeveless or whatever dresses on. And to be able to be in front of all those people, all those eyes staring right at you and feel good, that's when I start to smile. And I'm like, well, good. I'm glad. That makes me happy.

12:16Yeah. And talk about, Like, are there any, well, obviously eating is going to be a big part of this as well. You can't out-exercise a bad diet. How do you typically work with your clients on that side of it? So I always tell everyone when we start, you're going to gain or lose weight based on food. Exercise is going to make you be more active and tone up, but you will never lose weight or gain weight by exercising. You have to eat healthy. So we go through habits. First habit is sleeping. You have to sleep seven and a half hours a night or more if you want to see a change in your body. You burn the most fat while you sleep.

12:55So if you're not sleeping, your body isn't recovering and you're not burning fat to shut off any pounds. Second is hydration. If you're not drinking enough water, you're not flushing out fat and toxins. So it just builds up in your body and stores this fat and you don't get the results you're looking for. And then third is green vegetables. No matter what diet you look at, keto, Whole30, paleo, whatever, they're all going to be based on protein, healthy vegetables, and healthy fruit. They're not going to be like, pound pasta as much as you want to. Like, none of them say that. They all say healthy protein, healthy veggies, healthy fruits.

13:33And that's the key because green vegetables at night give your body the minerals and vitamins to help burn fat while you sleep. So if you do the green veggies followed by an excess amount of sleeping, you're double whamming yourself to get the results quicker because your body has what it needs to go there. It's like a car, like you're going to give your car proper oil, proper gas, whatever, to take you from what A to B. This is the same thing for your food to go from being whatever weight you are to whatever weight you want to be. So start with habits. And those are the three I always tell people.

14:04And then from there, it's fine tuning. You know, are you snacking? Why are you snacking? And is it mental or is it physiological? Like people love chocolate, usually have not enough nuts in their diet. So the more you can offset with nuts, the less cravings you have of chocolate. Same goes for salt. If you have not enough green vegetables, you're gonna be craving salt because your body needs salt for your heart to work. So it's gonna get it from something and tell you, oh, we'll get those instead. That's the kind of thing. So after those three of sleeping water and green veggies, then we look at what other habits are happening.

14:37Yeah. I'm sure that there's plenty of easy examples we could think of from the advantages that a overachiever, type A, just self-driven, high demand, high expectations for themselves. There's obviously some good traits there that I think they can carry over into their physical wellness and physical well-being. are there any negatives that that you've experienced you're like oh yeah i see this all the time um one of the negatives is doing too much and then they are injury prone then they have plantar fasciitis then they have lower back issues and they have a lot of hey are you you talking about me and so the you know that type a like go go go yeah is great and that's why i try to tell people like keep it to the 30 minutes for your workout you don't need to be working out an hour and a half.

15:32Well, what can I do after? Go for a walk or something simple. You don't need to be beating your body. You're already doing enough to get to where you want to be. Like you aren't, you know, at your job working all 24 hours. You're sleeping during that time. You're spending time with family, like same for your health. You want to have a balance, but the key word is balance. The key word is, you know, to let your body both exercise, but rest and recover at the same time. Yeah. How does your program work? Like who, who's a really good fit for you and what does that structure look like? Really good fit for me are people definitely into the six figures a year.

16:11So like they know they want to spend money in their health and it's not a constraint to them. What it looks like is everyone starts off with a three month commitment to be with me. And then it's month to month after that. so that way they know that for three months we're going to work on the transformation we're going to build those habits and if I do my job and you love me you'll automatically want to stay and stay with me you know like 10 years or whatever that ends up being the workouts are 30 minutes the design as far as how many days depends on what your availability is so if our schedules align and you're like man I can do four days with you and that would be awesome because I know I'm not going going to do this on my own.

16:51That's something I hear a lot is, you know, I know I'm not going to do this on my own. You know, can I do this four days with you? And I'm like, sure, yes, let's plan it out. And we'll split up the days or weekends, however it ends up being. But the best part is with virtual, even with travel, even with wherever, you don't have to miss time at the gym or be gone for three weeks or whatever. I'm, you know, with my clients in New York City, she's in Sweden for six weeks. So I'm with her in Sweden right now, just changing time zones. But, you know, we don't miss our workouts because we don't have to, we have virtual now.

17:23So it's definitely changed the dynamic of thought for health all year round. So that's definitely the easiest way to describe the program. Yeah. Jeff, your website is selfmadephysique.com. And I'm sure you're, you know, produce content and so forth. Anything that say someone's list or a conversation and they're kind of looking for that next step, maybe they just want to kind of spend a little bit more time getting to see and learn about you, what would you recommend they do? Go to the website. There's a calendar link for a 15-minute chat with me. It's not a sales call. It's literally just, hey, heard you on a podcast.

18:03This sounds awesome. Can I get some more information? Or, hey, you know, I love what I do because I get to meet people all over the world. I'm in Switzerland, Iceland, Columbia, South America, China, Puerto Rico. So I'm everywhere. And I want to meet as many people because that way I can help that many people in this world. So my whole goal is to just be here to help educate and keep people healthy as often as I can. Yeah, I love it. All right. Again, your website, selfmadephysique.com. Jeff McMahon, you're the founder and CEO. It's been great having you here. Thank you so much for joining us.

18:37Thank you, Josh.

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