RevoPT Mindset Training

What can I do right now to change my life?

Jane ERbacher Project RowIt all starts with your mindset. Everything. All of it.  Your thoughts create your words, your actions and your reality and your thoughts come from where? You guessed it, your mind. So how do we control our mind? And does it need controlling or does it simply require observation, acknowledgment, respect? Today I want you to think about your mind. Think about your thoughts, your words, your actions and how this impacts your reality.

Mindset may be defined as the attitude you have to yourself and to the world. The way you approach your life. Your outlook. The willingness you have to show up in every moment. The engagement you have with those around you. What is it that you require of yourself? How do you deal with ups and downs? Our thoughts and our words influence our actions, therefore our mindset is the foundation of our entire reality. What you feel, how you think, what you think and everything you say and do is your reality, therefore you are choosing what your life is with your mindset.

If you want to change your reality, it starts in your mind. It starts with what you think. It starts with how your thoughts then shape your words and it starts with how your thoughts help or hinder you to take action.

So I want you to think right now about your mindset. What is the story you are telling yourself? What language are you using to describe yourself and your life and your opportunities? This will be your greatest determinant and indicator of success in whatever you pursue.

So how do you shape your mindset or change it if it’s necessary?

Well the first thing you have to ask yourself is if you even want to. And if you want to, why do you want to? What would it mean to you? This desire has to be strong. I have no doubt you’ve spent a lot of years cementing this current mindset and it’s not easy to simply snap out of it. You need to want to change more than you want to stay the same.

Ok you’ve decided you want to change. So let’s look at your current energy and outlook. Do you complain a lot? Do you dread things? Do you grumble? Or are you grateful, generous, kind, open and honest? Have a little think about it.

Then look at the patterns and habits you have formed in your life. Are you proud of them? Do you hide them? Are you all in or all out? Do different days of the week ignite different feelings, emotions, moods? Do you wonder why you don’t lose weight but then once you pay attention realise it’s because you eat mindlessly, emotionally, disrespectfully for your body?

All your daily habits, choices and actions have led you to where you are now and all of them have determined by your mindset.

So once we’ve assessed our patterns and habits it’s time to reorient them, create a new normal, change.

The awesome things about mindset is that you can apply it to your ENTIRE LIFE. Health and body, relationships, parenting, career and anything else you can think of.

So you’re in the process of creating new habits through your mindset, how do you ensure success? What if I told you that ‘being motivated’ wasn’t the answer? How about I told you that there was a checklist you could apply to every day in order for you to maintain this mindset and not even need motivation? Well there is:

The first step to a positive mindset is what I refer to as out-flowing: Give, give thanks, show gratitude, be generous – with your energy, spirit, time and whatever else you have. But choose wisely.

The second is to get really clear on your goals AND your intentions. Write them down. What do you want for your life and why? Be specific on your goals and be more vague yet heartfelt on your intentions. Commit to your goals and live by your intentions. Every. Single. Day.

The third step is to find your internal drive. We don’t want to be dependent on external motivation to take action, rather, we want to find that passion from deep within. When something means enough to us, you can bet that you’ll take action on it. It’s habits and daily actions, paired with the intentions you have for living and the goals you continually choose that will lead you to the life you want rather than any kind of short term fitspo or inspo.

The last thing on our checklist is personal responsibility. Take responsibility for the fact that you are where you are because of the choices you have made and the action you have taken and take responsibility for the fact that it is up to you where you now go.

Yes there are external forces which enable and disenable different groups and demographics from some things in the world. I do not deny that. But for the majority of your life one of the most exciting opportunities you have is with your choices.

So what is the story you are telling yourself as to why you are not on your way to where you need to or want to be? What excises do you give yourself? How are you sabotaging your progress?

Once you realise and accept that you are always the source, this is when the world really becomes yours. Life doesn’t happen to you. You create it. It’s all up to you.

You have the opportunity to be a success in your entire life, you simply have to choose to be. It starts with your mindset. Believe in yourself, invest in yourself and continue to take the action required. It’s your life and it’s worth it.

Jane Erbacher Gym Jones

About your Author Jane Erbacher

“Find what comes naturally and work with it.”

With over 12 years’ experience in the fitness industry, Jane brings a wealth of knowledge to the RevoPT team. Beyond a long list of fitness qualifications and a degree in Arts and Health Science, Jane is currently studying law too.

A practicing health and lifestyle coach, Jane loves helping her clients grow physically and mentally. To do this, she looks at the bigger picture. Before training with Jane, she’ll look at your lifestyle, priorities and stresses to create a program that harnesses your natural strengths to get the best results.

Every session with Jane is guaranteed to be different. She’s not one for routine so expect a lot of variety and fun – whether that’s through boxing, conditioning or high intensity circuits. The only thing for certain is that you’ll walk out with a sense of achievement. Jane works with each and every client to accomplish things they thought they couldn’t do.

On top of training, Jane is responsible for compiling the individual training programs from the team and is the voice behind our our podcasts. Subscribe to our podcast and check out the latest episodes here.


  • Certificate III in Fitness
  • Certificate IV in Fitness
  • Fully Certifies Gym Jones
  • Kettlebell Coaching Accreditation
  • Punchfit Level 2 Boxing Coach
  • Level 2 First Aid
  • Body Attack Instructor
  • Body Pump Instructor
  • Health & Lifestyle Coach
  • Fitness Australia Registration Level One

 If you feel like Jane is the perfect Personal Training to help you improve your mindset email us directly at hq@revopt.copm.au and we will find a time that suits you to begin training with her.



Personal Trainer Nathan McCulloch

Get your head right to get your body right.

Psychological Influences of Optimal Performance

The influence of Psychology on Optimal Performance is still being debated through research today but there are some established theories about how these two areas are related and that an understanding of the psychological can lead to a better performance (Donaldson S., Dolwett M. & Rao. M, 2014).  There are 10 fundamental concepts which form the relationship between psychology and performance; positive view of future, sense of control, self-knowledge, activity, self-regulation, flexibility, wholeness, connection and happiness (Rottinghaus, P. 2014).  This blog aims to provide you with an understanding of some of these concepts and allow you to determine which ones contribute to your motivation and ultimately help you reach optimal performance.  

Psychology is a vital part of promoting health and well-being (Seligman M, & Csikszentmihalyi M, 2014) and is made up of many variables, however, here, we’ll focus on self-efficacy and motivation. Self-efficacy is our perceived ability to perform tasks and is essential for success in whatever we do (Bandura A, 2012).  Your 100% won’t always be the same each day.  Self-efficacy is related to our sense of control and impacts our positive view of the future and wholeness.  Low self-efficacy is commonly attributed to poor performance because we perceive a task to be hard which leads to us getting nervous or anxious due to a bad previous experience (Schwarzer R, 2014). Situational problems and individual problems we perceive are often influenced by different factors but motivation rises above the rest.  

The mindset of successSo, what motivates you to perform your job, your gym session, look after your children, your pets or even a household chore? This is what we should be focusing our attention on so that we are able to reach our desirable level of wholeness and see positively for our future, as life should be about the pursuit of happiness.

Motivation can vary depending on the task at hand or the day of the week but is split into two main categories, extrinsic & intrinsic (Reiss S, 2012). Extrinsic motivation is when you are influenced by the outcome or end result, achieving something and therefore reaching fulfilment (Reiss S, 2012).  This relates to completion of activity, feelings of wholeness, positivity and happiness which are all concepts listed above.  Intrinsic motivation is built from interest and inquisition (Reiss S, 2012) and is driven by persistence to better one’s view of the future, self-knowledge or self-value.

How do we target motivation so that individuals reach optimal performance? Research suggests that self-assessment tactics can lead to persistence, enhanced learning or engagement in new or additional activities (Boud D, 2013).  This leads us to suggest that we need to understand both what we are interested in and what we want to achieve before we can reach our optimal performance.

Situational problems and individual problems have been previously mentioned and are also important for us to distinguish.  It has been suggested that situational problems are negatively impacted by extrinsic motivational factors whereas extrinsic motivators had a positive impact on individual problems.  An example of this in the gym would be when you’re not achieving a goal.  Giving you a reward as a motivator is only over time going to be deflating if you’re unable to understand what it is limiting you in achieving your goal.  As opposed to an inquisitive approach which assesses why you’re not at your goal yet and then giving you the understanding to achieve your goal, which in turn becomes your reward!  

So, how do we summarise the influence of self-efficacy and motivation on optimal performance? What do we know? There is a relationship between self-efficacy and motivation and both of these can influence optimal performance positively and negatively.  It is important for us to understand what motivates us, what we believe we are capable of and acknowledge what we need to improve.  Some people are motivated by rewards or results, some are motivated by learning and education but neither is more beneficial it is dependent upon context (situational or personal).  


  1. Put a plan in place- In the gym, it’s simple, set your goals and understand what you need to do to achieve them.
  2. Talk to someone– might mean talking to a friend, another member or even one of the awesome team at RevoPT.  
  3. Be consistent and commit – Continue to work on what you do well but focus on what you don’t, improvement takes time and so does learning and achieving your long term goals.
  4. Trust the process – Be patient, understand your motivation and believe in yourself! These are all tangibles to achieving your optimal performance.

Good luck crushing your goals in 2017 and I hope this helps.



Episode 35 – Bobby Maximus: The most important person to believe in is yourself.

Meet Bobby Maximus. Otherwise known as Rob MacDonald. General Manager at Gym Jones, former UFC fighter, father, husband and pretty much the most hard-working, committed and jacked human being getting around. I love this guy so much and know there is so much each of us can learn from his incredible work ethic, passion and drive. I hope you love this episode as much as I do.

Jane Erbacher: Hello and welcome to the RevoPT high performance pod cast. My name is Jane Erbacher and I’m  your host. Revo PT is a personal training, strength and conditioning and functional fitness gym, in South Melbourne and our goals is to inspire ordinary people to do extraordinary things. Every week here on the podcast, we’re going to have a different episode for you and we cover all things health and fitness, from training to nutrition, to mindset, to recovery, to training after having a baby, to training just to feel great. This is your hub for all things health and fitness and we really hope you like the show.

Hello and welcome to this weeks episode of the Revo PT High Performance podcast. My name’s Jane Erbacher. I hope this episode finds you feeling great and fit and well, and happy and excited by your life. I am coming to you from Melbourne today so I wanted to provide a little bit of an intro to this next episode. I’m back home. I’ve had 8 weeks of overseas, in America, having the most amazing time ever. If you missed out on a couple of episodes that I had posted while I was away. Feel free to catch up. There’s some pretty amazing episodes in there.

Starting with last weeks, with Paul Roberts, a good friend of mine. Paul Roberts, who’s this incredible amazing person, and it’s an unbelievable episode, and one you don’t want to miss. Also a couple of others, “There is no such thing as luck”, “Had a holiday, right”. One that I have dedicated to my friend, Vincent Wong and it’s about paying it forward, and it’s about gratitude, and it’s about enjoying the journey and not just focusing on the destination. There’s just a couple, that there are to catch you on, on the last couple of months, but I’m back in Melbourne.

I’m really excited to be home, because I do love my life. I’ve had a pretty unbelievable adventure overseas and it’s been really, really, really great for both development of me, Jane Erbacher and also of my business, which is the “Me” project, and I got to run workshops and I connected with some amazing people. I did some really, really great meetings with people and interviews and they’re all going to be coming up over the next couple of weeks on the podcast. I’m really excited about that, but my business seems to be really, really taking off, which is great.

I’m excited to be back. For those of you who don’t know, I do work at Revo twice a week. That’s why we’ve got the Revo PT podcast. This podcast came about by accident. It came about because I was having a chat to the owner of Revo, Luke, in January, telling him how much I wanted to run my own podcast and he said, “Well, why don’t you just take over ours”. I did it as a hobby, now it’s taken off, thanks to you guys, always listening and sharing it with your friends. We’ve got a pretty incredible amount of downloads and subscribers, so if anybody else you know would be interested in this podcast, please do share with them, because I am trying to have an impact on the word, and I’m finding that this is a really great way to do it.

I would absolutely love that and yeah, also if you are interested in what I do, in the “Me” project. I do run workshops. I spoke yesterday at this amazing event for trainers and coaches, about how to be an unforgettable trainer and coach. I talked all about the importance of connection, education, empowerment and inspiration, over simply programmings. I’m a big believer in human interaction and connection, and valuing, and validating people, in a genuine way. That’s how you get the most out of them, in both fitness sphere, and also in a life’s sphere. I do that. I run workshops.

I also run a really cool rowing workshop, which is called “Row Me”. Row me, and yeah, it’s on the Ergoes, the concept to I’m a big fan of that piece of equipment and just ran a bunch of those workshops over in New York, over in Varsity House, also at Precision, and I’m going to running those workshops all across Australia in the next 6 months, and then around the world. If someone you know might might be interested in coming to one of these or hosting one of these, I would love, love, love you to me in contact with them.

Then I also do my one-on-one coaching, so I called that “Mindset and Performance Coaching” and the whole idea is, working with people to unblock whatever it is, that’s stopping them from being who they need to be. We do that by aligning people’s schedules with their priorities. There’s a whole host of really, really exciting things that I’m doing. Starting with today, I’m bringing to you, one of my favorite podcast episodes that’s ever been done.

It’s with an amazing, amazing, amazing man. His name is Rob McDonald, but you might know him better as Bobby Maximus. He’s all over social media, and all over the world, as Bobby Maximus. He is the general manager of Gym Jones and he’s also the huge face of men’s health, also Lalow, which is really, really great shoe, that he is the face of, and he is an amazing person. The reason why I’m so excited to bring this episode to you, is because he is the epitome of what this podcast is about.

He is a self-made success. He is self-made, and he is a success because he chooses every single day, to get the absolute best out of himself. He is the most hardest, hard working individuals I’ve ever come across. I want you to listen to every single word this podcast, and then I want you to go out and figure out how you can be that person in your life, in whatever way that you can. I really hope you like the episode. Please do connect with me on Instagram or Facebook, or any way that you want to, and please share this episode with whoever you think might get something from it. Thanks for your support. Bye.

rob-macdonald-gym-jonesHello and welcome to this weeks episode of the Revo PT High Performance podcast. Today I’m excited and yes, we all know that I wake up so excited, and I spend every single day super excited. I’m pretty next level right now, and it’s hard to sit still, so I might end up standing up to do this podcast. I’m sitting here in front of somebody who’ve I’ve known from afar for about 5 years now, and I’ve known in pretty close proximity for the last year.

He is one of the most incredible people that I’ve ever met, and definitely the most hardworking person that I’ve ever met, and I’m so excited to be talking to him today, because I’m so excited for everybody, who follows this podcast, to really get an insight in to this person, and I’m talking about the one and only, Rob McDonald. Hi Rob.

Rob MacDonald: Hi. How are you?

Jane Erbacher: I’m good. How are you?

Rob MacDonald: Now, you know nobody’s going to know who that is.

Jane Erbacher: I know. I was about to say who this actually is. Everyone’s like, “Who’s Rob McDonald?”. Okay, so I’m going to introduce him by his name, which I think you like better, don’t you?

Rob MacDonald: Bobby Maximus. I’m actually legally in the process of changing my name completely.

Jane Erbacher: Seriously?

Rob MacDonald: No, not seriously, but I would actually like to do that.

Jane Erbacher: I believe everything you say. I actually believe everything you say, so yes, if you can’t understand that Canadian accent, I will translate, so this will be doubly long.

Rob MacDonald: Yes.

Jane Erbacher: That’s Bobby Maximus and I don’t call you Bobby. I call you Rob.

Rob MacDonald: That’s okay.

Jane Erbacher: You don’t mind? You like both?

Rob MacDonald: No, we’re friends. It’s good.

Jane Erbacher: Oh good. It’s okay to do that? Is that why you punish me so much?

Rob MacDonald: Yes.

Jane Erbacher: Thanks. I want to introduce Rob first, before I let him give us a little bit of an introduction, because I want to introduce him from my perception of him. I think the perception is really, really important. I think that if you follow him on social media or in any capacity, you will see a pretty awesome side of him, which is the really hardworking, and very, very jacked, and strong man. The Bobby Maximus, or the Rob that I know, is actually probably the most charismatic people I’ve ever met.

It came as a surprise, that you were, last year when I met you, I was shaking. I was so scared to meet you. He’s so big and strong, and quite a looming figure. Then I met him and he’s one of the nicest people that there is, and he’s funny, and he’s charismatic, and he’s extremely engaging, and he will never forget your name or a detail about you. It’s so refreshing to meet somebody who is so big in our world and definitely growing even more, in every capacity, and he bothers to get to know everybody that comes in contact with him.

Today, I really, really want to focus they podcast on your internal drive, your work ethic, your passion. That’s something that I see that just seeps out of you, in every time that I see you, and every time that I see you online, I can just see how passionately you live, and how seriously you take your life. I’ve learned so much from you, and I’ve grown so much from being in contact with you. I really want people to hear that. I do like to kick off every podcast with a quote. Obviously I’m going to quote you, because there are many, many opportunities for me to do that, and every Sunday you post a sermon, and I really like this.

It’s from the book of Bobby Maximus and – I can’t believe how much I’m talking right now. You are just sitting there patiently. This is a really, really – this is my favorite thing you’ve ever posted. What Rob wrote on his Bobby Maximus Instagram, was the most important person to believe in is yourself. Believe in everything that you are and understand that within you there’s something greater then any obstacle you’ll ever face. Have faith in your abilities. Work hard. Never give up and there is nothing you can’t accomplish. With the right amount of confidence, anything is possible, no matter what you set out to do, your first words should always be “I believe in me”.

The reason I wanted to read that one out, and the reason is that is so – that really resonated with me, is because that is clearly how you live. I really want to know where that came from. If that was an innate belief that you were born with, or if that’s learned. That’s what I would love to hear and in addressing that question, I want you talk a little bit about what’s led you to now and who you are now. What you do for work. What it looks like for your family, and everything.

Rob MacDonald: Sure. First of all, thanks for all the nice things you were saying about me. That’s good for my image. Make sure you get this out to as many people as possible.

Jane Erbacher: Don’t worry. Australia will know.

Rob MacDonald: Seriously when you talk about the whole nature versus nurture type thing, I don’t know – I thing certain people are born with natural characteristics. Whether they manifest or not, I think it’s a different story. I grew up in a very, very small town of about 1800 people. I grew up surrounded by family, people who loved me, close family friends, and a very tight knit community where everyone helps each other and everyone’s held accountable in a way.

If you lived in a city of 20 million people, and you act like a doosh-bag, there’s probably not much social repercussion on that, because there’s so many people in the city. If you act like a doosh-bag in the city of 1800 people, you get called out. People tend to be a lot more friendly, a lot more inviting, like country folk, type of deal. At any rate, my parents instilled a lot of values in me from a young age, and in terms of the believing yourself type-stuff. I was always taught to help other people, be kind to other people, be nice to other people.

Those are innate values that I have, thanks to them, but with the believe in yourself, one of the biggest lessons that I always had from my mom and dad, was that I could do what I wanted to do, as long as I worked hard enough, and no one had the right to tell me that I couldn’t. I was really supported in everything I did. One of the most important lessons my mom taught me specifically was, I remember coming home with a 90% in school once, and she wasn’t happy with it at all. My argument was, I got 90%, what gives? She said, you didn’t work for it.

Then I came home with a 60, and I thought I was going to get murdered, because if I came home with a 90 and it wasn’t good enough, but she was fine with it, because she knew I worked for that grade. That always set the table, for as long as you work hard, nothing else really matters. Like the end result is one thing, but if you work hard, that’s what really matters. I think from stemming from lessons like that, that’s where the belief in myself comes from, because it doesn’t matter at the end of the day, how much money I earn. It doesn’t matter what successes I get, as long as I’m giving it my all, and I really enjoy it. It doesn’t what other people think or other people say.

That belief in myself, it – I’m not arrogant. I don’t think I can do anything in the word. I don’t think I can be the best rugby player in Australia tomorrow, and I don’t think – in terms of stuff, I think if I try my hardest in everything and doesn’t really matter what other people think or say, so that where that really comes from, is getting rid of all that external noise that you know, I think we’re so worried about other people’s judgments of ourselves, that we lose that faith in ourselves. At the end of the day life’s way too short to live up to somebody else’s expectations.

Jane Erbacher: Completely. It’s really interesting because that whole idea was really opened up to me when I comendaired level Gym Jones last year. It’s almost like the result is irrelevant if you go all in. That was something I learned when you made us do a 1 minute, all-out, on the bike, the Edine, and we were all so petrified that we had to hit this number, that you had set for us, but all you wanted to see, is were we willing to throw it all in, and you get to the end of it, and you do know what the result is, but that wasn’t what you walk away from, feeling like you’ve grown from. You walk away from knowing that you put in the work. That’s what feels so good. I think that it’s really interesting. I feel like you are one of those people that’s lived 19 lives and you’re still only 38.

Rob MacDonald: Yes.

Jane Erbacher: So you’ve been a cop, you’ve been a UFC fighter, you’ve been –

Rob MacDonald: A teacher.

Jane Erbacher: A teacher, there you go. Now you are full-time, Gym Jones, and so what’s your role here? What do you feel like you learned in those past lives, that is added to you now.

Rob MacDonald: My role here is I’m a General Manager and Trading Director, and I’m going to say I’m responsible for a lot of the direction of the gym. I teach seminars. I run the seminar program. I run the website. I’m the one who’s in charge of certifying people and I act as a face for gym and a face for the brand. Of course, I don’t do that alone. There are other key people around here that help, but I’m essentially, for all intent and purposes, I would call myself a CEO or Gym Jones. We don’t use titles like that, but that’s the best way to explain it to people. In terms of the other part of life, that what I’ve learned from is, I think a lot of people open up gyms for the wrong reason or they open them for the right reasons, and are not equipped for the business side of the gym, and the things that come along with it. It would be great if all I had to do in a day, was show up and work with people like you. That’ some a dream,

Jane Erbacher: We’d have a great time.

Rob MacDonald: We could work out in the morning, we could go for lunch, we hang out, we could work out again, and go home but there’s accounting, there’s business stuff, there’s internet development.

Jane Erbacher: There’s staff training.

Rob MacDonald: There’s advertisements. There’s all kinds of stuff that needs to happen. Working in, what I’ll call, some very regimented professional organization, like a police service, like working in a school, where you have people working beneath you, and people working above you, whether it’s policies and procedures, whether it’s organizational stuff, it’s really helped me on the business side of things. Like in terms of organizing what needs to be done for this thing to grow in that structure. I think a lot of people don’t have that. The best athletes aren’t neccessarily the best brains, and the best brains aren’t neccessarily the best athletes.

Jane Erbacher: Totally.

Rob MacDonald: It’s given me some insight in terms of things that we’ve had to do, to get to this point. Building a world-class seminar program, it’s not as simple as saying I’m going to teach a seminar. There’s a lot of other stuff that goes in to that, that we’ve had to plan and prepare for. That’s why I’m grateful for my past in that regard. It helps to see the bigger picture things. In Toronto police for example there were 7000 employee’s. You manage a place of 7000 people. I didn’t manage it but I saw how things were done, it helps me learn to deal with 50 people, 25 people, 30 people, 100 people.

Jane Erbacher: Definitely. My favourite question to ask people when they come on the podcast, is definitely what do you feel as your purpose in life. I want to know, obviously you haven’t prepared for this but go for it.

Rob MacDonald: You know if I was speaking from the heart, I would say, to have fun. I really have this belief that life’s way too short to be miserable. If you’re in a relationship that you’re not happy in, get out of it. If you’re in a job that you don’t like, go do what you love doing. Don’t be a slave to the world, because really you might only have 80 years here, 70 years and that’s not a long time. It goes by way too quick. You said I’m 38. In make my head, sometimes I still think I’m 21, but time goes by really quick. I think my real purpose here is to help other people. I know that sounds corny and sounds hoky but that’s what is fun for me.

I really enjoy helping others and I’ve had a lot opportunities in my life, that sometimes I don’t even know how the hell I got here, if it wasn’t for the kindness of some other people and who really helped me, and maybe gave me a chance to do something that maybe I otherwise wouldn’t of had. I look back, there’s been a lot of pivotal points in my life where somebody has helped me or being kind. I would say, what I really enjoy doing now, and that’s where it comes back to having fun, what I really enjoy is helping other people accomplish goals. That makes me feel good, like I’m paying it forward, paying it back somehow.

Jane Erbacher: Awesome. That was actually the topic last week of the podcast, so that’s really, really good. It’s really interesting witnessing that, because I’ve been through the whole program now. I’ve done levels 1, 2, 3, and I’ve also got to help out during my internship at another level 1 and I loved it and it was so great to sit back and watch you teach, in a way, I was still learning and is still had to take notes, and stuff but I could really watch the people learning as well. It’s so refreshing to see somebody who invests so much in their, I’m going to say students, but you kind of see people as your peers, like as equals.

You never treat them like you’re better than them in any way. I think it’s really interesting, because if I look at Bobby Maximus on Instagram, and stuff, I think that some people might short-change you and not realize the kind of investment you make in people around you, because you do. You present things in a very digestible way. People actually walk away knowing more stuff, and knowing that they can do anything. There’s a question that you ask in the level one seminar which I really like, and I knew that I knew the right answer this time.

It is, if you had run an iron man – if you had to do an iron man tomorrow, would you be able to do it? The reason you ask that question is because you say to people, you might not do it well, but why don’t you have confidence in yourself and the people who come to Gym Jones, are people who are fit and strong and determined already. It’s a really interesting question and it made me evaluate the attitude that I approach my life and not question whether or not I can do something but just give things my all, and I haven’t yet signed up for an iron man with 24 hours notice, but one day I might do it.

Something I really want to know is, how do you stay aligned with that purpose? How do you keep up the drive every single day to live the way that you live, which is really a high intensity way, investing in other people, putting effort in to other people and of all the people I’ve ever met, I’ve never seen somebody who is so definite in how well they treat their life. You’re very serious on rest, training, nutrition, and I’m going to use the nutrition, because we talk about food a lot, but also in how much you value your wife an your family. You live in a way, that you’re so purpose driven, you’re so intentional in everything you do. Do you find it challenging each day to live like that, I guess, is what I’m asking?

Rob MacDonald: I would say not really, because it goes back to what I talked about before, that I’m having fun.

Jane Erbacher: Yeah.

Rob MacDonald: I suppose if this was something that I didn’t love doing, it would be very difficult but when you love what you’re doing, it almost ceases to be work at a point. Don’t get me wrong, for people out there listening, there are days I just want to stay in bed. I’m a human being. There are days that – can I swear?

Jane Erbacher: Yeah.

Rob MacDonald: That I say, fuck the gym. I don’t want anything to do with it. There are days that I don’t want to answer another email, like we all get those things.

Jane Erbacher: Totally.

Rob MacDonald: But the reality is, I really love what I do. I suppose I could look at a seminar as, I’ve got to teach a seminar this weekend. I look at it as an opportunity that I get to meet 20 more friends. It’s fun for me. It’s enjoyable. Like I said, when things are enjoyable in your life, they’re just so much easier to do, because the motivation is innately there. Do you know what I mean? I don’t know what your favourite thing in the world to do is?

Jane Erbacher: Take my dog to the park.

Rob MacDonald: Take the dog to the park, so if I said, “Hey, you know, take your dog to the park today”. It’s not hard to get the motivation to do that.

Jane Erbacher: Never. Totally.

Rob MacDonald: Imagine if you were getting paid for that.

Jane Erbacher: Yeah, totally.

Rob MacDonald: That’s how I feel about helping other people. That’s how I feel about my training. That’s how I feel about my eating. I really am very lucky to be doing something I love, which makes it very easy to stay motivated. I suppose the day I’m not motivated to do that anymore is the day I should retire, look for new work, or find something I want to do that is fun. Now can everyone just do that? No, and I realize how fortunate I am to have somehow turn something that’s a hobby for me, and something that I would do anyway, in to a job, but I think there’s always something out there for everybody, that you love doing.

Jane Erbacher:I think that it’s really interesting so the basis of the “Me” project, I think you know, is aligning people’s schedules with their priorities, so the first thing I do with people is I help them get really clear on what their priorities in life are, and I think you’re the perfect example of somebody who’s actually done this. You’ve aligned your schedule with your priority and I think its’ interesting you use the term, lucky, and the reason I think that’s interesting is because I think that you have worked incredibly hard to align your life like this. I think that I don’t want any responsibilty to be taken away from that hard work.

Rob MacDonald: No, and you’re right, I do. There’s a difference between fortunate and lucky, for sure. I guess the reason I feel lucky is, there are so many people out there who maybe had an opportunity but didn’t take it. Maybe didn’t have that right person in their ear to help guide them. Maybe didn’t have that chance encounter that could have changed their life. You know, in some ways, I agree. Like I’ve worked very hard for everything I’ve had, so it’s not just luck, but at the same time, there were certain opportunities that came by way, that I think I was luck to get.

Jane Erbacher: Totally.

Rob MacDonald: I do, whatever term you want to use, I do pinch myself every morning, that I get to live this life that I live.

Jane Erbacher: And you love, and you do so well. I want to know, talking about pinching yourself every morning, what does a regular day, like a normal day look like for you?

Rob MacDonald: Oh boy. I work almost every day.

Jane Erbacher: How do you wake up?

Rob MacDonald: how do I wake up?

Jane Erbacher: Yeah.

Rob MacDonald: Jump on the bed and do a thousand push-ups. That’s not true.

Jane Erbacher: That’s Batman and Zorro.

Rob MacDonald: The first thing I’ve done, I’ve kind of built my life for the most part, I don’t have to wake up to an alarm clock. Now that requires a certain amount of sacrifice. It means I go to bed every night, but I like going to bed early.

Jane Erbacher: Yeah, it’s the best.

Rob MacDonald: I go to bed around 9 at night, and I don’t have to be at work till 9 in the morning. Are there times, once again, that I have an early morning flight or stuff that I have to get up for. Sure, but for the most part, I wake up without an alarm clock. I find that really helps because you feel energized. There’s nothing worse than getting woken up when you don’t want to wake up. It’s funny, because I have to be at work by 9, some days I’m up at 5. I get 8 hours sleep and I feel great. Some days it’s 5.30, sometimes it’s 7.30, but I let my body wake up naturally. Usually at that point, I’ll start on emails. Emails are a huge part of my job. I communicate with so many people, and it’s a great way to get to know your fans, your audience, your clients.

Jane Erbacher: You’re unbelievable at replying, like …

Rob MacDonald: Sometimes it takes me longer than I’d like because I get so many now, but I answer emails. I go to the gym at 9, work out from 9 to 11, because that’s such a big part of my life, and train with the people I want to train with here. Then I go home, eat some lunch, do more email, business development stuff. I spend a lot of the day on the phone now, talking to various instructors and people in our organization, then I usually train again, have dinner, and then I will relax for the evening. Really pretty boring.

Jane Erbacher: No, it’s not boring at all..

Rob MacDonald: It’s pretty work, train, work, train, eat, but in that, I love watching TV. I love going for a walk with my wife and our dog in the afternoon. I love going to my son’s recitals, and his rehearsals at his school. I don’t have to miss any of that. If sometimes, I want to have lunch with a friend, I have lunch with a friend. It’s the beauty of making your own schedule. The hardest part about running the business, you’re always working. The beauty of it is, is you can make your own schedules. You don’t miss those other things and I’ll do things that make the computer work more palatable. Sometimes I’ll sit on my deck and just look at the mountains while I do computer work. Most of the time I’m on the couch watching football or basketball or some show on ESPN, or some on Netflix.

Jane Erbacher: Or Usain Bolt, you love him.

Rob MacDonald: Yeah, I mean, it’s hard to consider that work.

Jane Erbacher: Yeah. I love it. I love when you speak to people who are so definite on their priorities and you hear their schedule. It’s like, it’s massively aligned. It’s like health, fitness, nutrition, family, work, passion, all in every single day, and that’s just – I love it, I love it, I love it, I love it. I want to know now, because I know that we can’t talk forever, even though I’ve got a billion questions for you, but I will come back to Utah. I want to know now, where you feel like you’re going in the next 12 months to 5 years. Where’s Rob McDonald, where’s Bobby Maximus, where are you all going?

Rob MacDonald: My goals to influence as many people as possible. Right now I use Instagram for that. I’ve actually got a book coming out on men’s health, it’s going to come out January 20th, cross your fingers. I’ve got a shoot that just came out with [inaudible 00:27:23] tactical.

Jane Erbacher: Maximus.

Rob MacDonald: Maximus. Those are things that I’ve been working hard at, and also I’ve been building the gym. The gym’s been my home for 9 years. It’s something I care deeply about and I love and it’s something I want to see grow. How big this thing gets in the next 5 years, I don’t know. I mean the bigger it gets, and here’s what becomes scary, growing comes with a certain amount of pain. There’s more work to do, and your schedule does not become your own, at some point. My goal is to just strike that balance. To keep growing this place, so we can help as many people as possible, but still not lose the quality of life, that I’ve developed.

I’m not talking quality of life in terms of money. In terms of being able to spend time with my kid, my wife, things like that. I would love it, in 5 years, it’s a very long-winded way to say this, I’d like to be one of the most influential life coaches, for the lack of a better term, on the planet. You know, if through books, through Instagram, through television, if I could positively impact a bunch of people’s lives, that’s what I want to do if I’m going to get there, I don’t quite know yet, but the foundation of that is being formed.

Jane Erbacher: Well, I feel like you’re incredibly on your way.

Rob MacDonald: Thank you.

Jane Erbacher: No, I mean it, like 100%, that you did influence my life in an irreversible way, like my whole life changed after level one, and it’s – I’m on my way to do all the exciting things that I want in the next few years, and I really appreciate it.

Rob MacDonald: That makes me really proud of you, but it’s something, for your listeners too, it’s important is, at the end of the day, what makes you happy. You know, there’s actually, there’s a story my English professor told me, about a gentleman that was the dean of Oxford University, one the best universities in the entire world, and he was miserable. He went home to his wife and told her he was miserable. She said, “What do you want to do?”. He said, “I want to deliver the mail”. She’s like, “You want to be a postman”. “Yes, I want to ride my bike, and deliver the mail, I just always wanted to do it”.

She said, “Well, do it”. He quit his job as the Dean of one of the best intellectual places in the world, and he became postman. I can’t vouch for the truthfulness of this story, or whether it’s one of those things that’s like an old wives tale, but the point is, when you’re wrapped up in money, when you’re wrapped in keeping up with other people, or when you’re wrapped up with some notion about what you should be doing, that’s when life falls apart. Like I tell people, do what you really want to do. Like I said, life’s short, and if you enjoy what you do, it makes everyday easier.

Jane Erbacher: Completely.

Rob MacDonald: I think people do things for the wrong reasons sometimes.

Jane Erbacher: Totally, social pressures rather than how they actually feel.

Rob MacDonald: A lot of times, with these pressures is what – I’m sitting here looking at you, thinking that you’re judging me, thinking that you’re thinking certain things, but the reality is that you’ve go so much going on your self.

Jane Erbacher: That’s true.

Rob MacDonald: I’m the last person on your mind, and I think we all fall in to that trap. We are so worried what other people think or say, it’s almost like get over yourself. That not talking about you, they’re not thinking about you, and they don’t care that much.

Jane Erbacher: Totally. That’s something that I love about this place, is that you come in here and it’s just good people, treating other people well. That’s what Gym Jones is. Like when I try and explain it to people, what is Gym Jones? I’m like it’s an unbelievable community, where work ethic and like treating people well, is valued above all else.

Rob MacDonald: It’s important.

Jane Erbacher: It’s very important.

Rob MacDonald: No one – you can’t buy your way in here. No one cares whether you’re an MBA superstar, whether you’re a Wall street banker or whether you’re a garbage man. Like no-body cares. Everyone’s the same, everybody works hard.

Jane Erbacher: Yeah. It’s the best. Thank you so, so, so much for everything.

Rob MacDonald: You’re welcome.

Jane Erbacher: And for today. That was awesome. Thanks for listening guys. Bye.



Morning Rituals That Make A Difference

Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either. However, there are some things that you can do in the morning that are universally beneficial, no matter who you are. Bupa Life Insurance recently featured us in their post on this topic, and we thought we’d expand on that here and share some more healthy ways to start your day. Read on for a few of our favourite tips for a healthy start to your day.

1.    Remember to Hydrate

During the time that you are sleeping, your body is still digesting and processing the fluids you took in from the day before. However, since you have no longer been bringing in any fresh liquids, your body’s stores are running low. Before you reach for that cup of coffee, make a point of replenishing the fluids your body needs with good old-fashioned water. Heat it up a bit and drop in a few slices of lemon, rather than drinking it plain and cold. The warmth will feel cosy and soothing, and the acidity in the lemon will help to perk up your digestive system in preparation for your breakfast. This was our top tip for the article by Bupa Life Insurance, ‘Lifestyle Experts Share Their Healthy Morning Habits‘.

2.    Enjoy Some Fresh Air

When you first wake up, open a window or step out into your backyard. Breathe deeply to get the oxygen flowing throughout your body, signalling to your brain and your muscles that it is time to start your day. If you have enough time, try to squeeze in a workout before you head to work. This way, you won’t be able to make excuses about being too busy or too tired later in the day. Getting the blood and the oxygen pumping will help to wake you up and give you more energy to power through your work day. If you’re short on time in the mornings, even just a quick walk around the block can do the trick.

3.    Eat Breakfast with Your Opposite Hand

While this may sound a bit strange, eating with your opposite hand forces you to use the other side of your brain and requires you to think differently. Not only does this forced concentration help you to wake up in the morning, it is also great for keeping your brain and your hand-eye coordination sharp. Once you’ve tackled this somewhat complicated task first thing in the morning, your brain will be primed for all of the challenges that will come later in the day. As an extra bonus, it will slow down your eating for better digestion and allows your brain enough time to process when you’re full, helping to minimise over eating.

These are just a few of the ways you can get yourself going in the morning. Feel free to try several methods until you find the combination that works best for you. As we said previously, no two people are alike, so take the time to experiment until you find your perfect morning ritual.

For your social media (Facebook/Instagram/Twitter):

A healthy start to your day encourages you to have a healthy rest of the day. Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either.

Check out the latest post by Bupa Life Insurance, featuring some tips from us on our favourite morning rituals: http://www.bupa.com.au/life-insurance/lifestyle-experts-share-healthy-habits/



Love to run

Running, you either love it or you don’t.

My top 5 tips become a more efficient runner.

At the end of the day we were all born to run. I’m sure you’ve heard people say “You are going to ruin your knees from running” or “Humans aren’t designed to run long distance”

Well in actual fact, if you look back through evolution, humans evolved from the Ape-like ancestors where food did not come from the pantry, or from the supermarket or from take away. They had to hunt, gather and scavenge their food to survive. In order to live in this world, being able to run (and fast for that matter) was what would keep you being the fairest of them all. 

So, to skip through the years of evolution to where we are today, we are basically living in a world where we are sedentary. Where we no longer have to hunt, gather or scavenge our food which would require us to run lots KM a time to get our food. Now it is quite literally all at our fingertips. Because of this, when are required to run, it can feel unnatural or hard. We feel out of breath, like our lunges are burning. Or our joints hurt or overtime which can ofter result in us developing an injury. 

This is where I’m hoping my blog will help you to avoid feeling like you are “not a runner” 

I am totally guilty of saying it myself. It wasn’t until I really started reading about running and taking part in run workshops with video analysis, where I’ve really started to understand how I can be more efficient. Once I understood how to run, rather than just running it begins to feel effortless.

I am going to share with you  top 5 tips to become a more efficient runner. I will explain the tip, how to do it and why you should include it into your running session. 

TIP # 1 – Activation & Stimulation

The What – Activation and stimulation prior to running helps prepare the body for the run. It gives the joints, muscles and tendons a chance to loosen up, while increasing the blood flow and heart rate. The purpose is to replicate the movements you want to preform during the run. 

The Why – Activation prior to exercise, especially running is key to injury prevention. Spending 5-10mins activating the correct muscles groups will help you become more efficient. The correct muscle groups will be firing  therefore you wont be overloading certain muscles groups which cant contribute to injury. 

The How – 

Glute Bridge 2×10

Glute Bridge Bottom

Glute Bridge Top

Hip Hinge 2 x10 each side

Hip Hinge Front View

Hip Hinge Side View

Calf Raise 2×10 each side

Runner's Calf Raise

A-Skip 2x20M

A Skip 2

TIP # 2 – Cadence

The What – Cadence is the number of steps a runner takes per minute (SPM). Its the most common metric used to measure running form. 

The Why – The shorter the stride length and the quicker your stride rate, the faster and better you will run. If you have a low cadence, you will likely have a long stride. This is commonly known as ‘over striding’ Runners who over stride tend to lock their knees and slam their heels to the ground on every step. This will slow you down as it creates a bouncy gait, while also putting extra pressure through the joints and muscles. 

The How – By increasing your cadence you are moving your feet faster, you are changing the positioning of where your foot lands. It promotes your foot landing underneath you, in your centre of gravity. This naturally increases your turn over which means less energy moving up and bound from the bounding. 

Ideally you want to be aiming for at last 180 steps per minute. Set a timer for 1 minute and without changing your running pace count every step with that minute. From there you can adjust your cadence. 

TIP # 3 – Body Positioning 

The What – Body positioning can often be overlooked, as many people believe we all have our own running style. This is correct but there are tips to help us become more efficient in the way we position our body. 

The Why – Running with good body positioning will help eliminate injury and also improve your efficiency over time. 

The How – Running tall; by keeping you spine long with your shoulders back/relaxed and leaning forward from the ankles rather than breaking from the hips.

Torso facing forwards and stable; this will help eliminate wasted energy from the hips/head/arms bouncing from side to side. Keeping everything parallel to each other.

Stay relaxed throughout the body; keep the muscles groups which are not directly involved in running relaxed such as the hands, shoulders, neck, jaw and facial muscles.

TIP # 4 – Strength Training

The What – Also know as cross training in a runners training plan, where weighted or body weight exercises are used to help strengthen the joints, tendons, ligaments and muscles. 

The Why – Unfortunately, it is common for runners to avoid strength training in their program as there is a theory they’ve been taught they just need to run to get faster or improve their distance. That incorporating strength training will bulk them up and eventually slow them down. The main benefit for strength training for runners is for injury prevention. It helps improve structural weakness in the body and can actually eliminate the chance of overuse injury. 

The How – Choosing a program with compound exercises which target multiple muscle groups at once such as squats, deadlifts, chin ups, overhead press and bench press are a good start. 

TIP # 5 – Recovery & Maintenance

The What – Just like you would keep up regular maintenance on your car to help it run smoothly, it is importance to do the same with your body. Recovery from running can be a number of different modes so it is important not to just stick with one method. Recovery begins from the moment the run is finished until the next session. It can play a huge role in the performance of the next session.

The Why – Keeping up the recovery and maintenance will enhance our performance as our bodies are well rested and refuelled. It keeps our joints and muscles mobile to eliminate the chance of injury.

The How – Stretching, foam rolling, trigger point, compression, good nutrition, sleep, flexibility and mobility are many of the modes I use and would recommend to recover from running. 

In conclusion there is a real beauty to running as it can be done anywhere all you need is a pair of runners. There are so many truely amazing places to run and the sights you see on foot can be pretty spectacular. 

Being persistent with with running technique will be the key to improving efficiency. This takes time but making small changes can make a big difference in the big picture. 

I hope this blog has given you some key points to take away and hopefully help with you becoming a more efficient runner just like it has helped me.

Remember we were all born to run.

Happy running,

Jaimie Lee



Weightlifting guru and all round awesome guy Lester Ho speaks to Jane Erbacher about all things lifting.

The Training Geek Lester HoJane: Hello, and welcome to the RevoPT High Performance Podcast. My name is Jane Erbacher, and I’m your host. RevoPT is a personal training strength and conditioning and functional fitness gym in South Melbourne, and our goal is to inspire ordinary people to do extraordinary things. Every week here on the podcast we’re going to have a different episode for you, and we cover all things health and fitness, from training to nutrition to mindset to recovery to training after having a baby to training just to feel great. This is your hub for all things health and fitness, and we really hope that you like the show.

To listen to this podcast or subscribe to any in the RevoPT High Performance Podcast series click here: revo.pt/revoptpodcast

Hello and welcome to this week’s episode of the RevoPT High Performance podcast. My name is Jane Erbacher, and I’m your host. I’m really excited today. I’m usually super excited, but my excitement is a little bit numbed today, “numb” might be the wrong word, with nerves because I’m actually really nervous today with this podcast because I’m actually sitting across from Lester Ho who’s The Training Geek. Hi, Lester.

Lester: Hi. How are you?

Jane: I’m good. How are you?

Lester: Good, good, good.

Jane: Lester is a real guru and a real expert, and he’s kind of the talk of the town here at RevoPT a lot of the time because Luke, Nathan, and Darren all train with him, so I’m a little bit nervous to have him on the podcast today, and I really hope that I do him justice. Here goes. We’re going to start off today the same way I start off every single week, which is with a quote. I really like this one. This is a Napoleon Hill quote, and I came across it yesterday. It says, “The starting point of all achievement is desire, and I think that that’s a very appropriate quote with who I’m about to talk to because Lester is doing amazing things in the world, particularly in the weightlifting world, and you can just see even in momentary conversation with him just how passionate he is about what he’s doing.

What I’m going to do is I’m going to give you a little bit of an introduction on him and then let him give us a little bit more information. Lester is a weightlifting coach for Melbourne. He owns a gym here in Melbourne called South East Strength, which focuses predominantly on weightlifting and power lifting. He has pretty much studied everything at uni. He’s currently completing his PhD in the snatch, which I’m going to let him go into more detail about soon. For those of you who are confused by that just as I was up until very recently, I think we’re going to get a really great verbal description of what a Snatch is, so that should be fun. You want to give it to us now?

Lester: I’ll try my best. A snatch is basically you taking the barbell from the ground up overhead in one smooth motion and then performing an overhead squat to stand up fully extended with the bar over your head.

Jane: You’ve made it so much more simple than what it actually is. So basically Lester’s mission in life is to bring weightlifting to all, and his unbelievable knowledge paired with his passion and his personality is definitely ensuring that he’s doing that. Thank you so much for joining us, Lester, and I’d really love you now to give us a little bit of a brief introduction about who you are. Family, work, passion, and what gets you out of bed in the morning?

Lester: I’m actually from Singapore, so I started off in Singapore. A lot of people don’t know this but I actually started within the art site, so I did a lot of art-related stuff like art history, art drawing, sculpture, things like that. I think that was what actually drew me into understanding how the human body works or how I look at people as lines and angles. Then following that I went in the army and I had spent probably about 14 years being a national bowler, ten-pin bowler.

Jane: Oh, really?

Lester: Yes. That’s how I met my wife as well.

Jane: I was like, you were in the army for 14 years?

Lester: Nah, maybe two years. It was national service.

Jane: So you were a ten-pin bowler…

Lester: Yeah.

Jane: …and you met your wife ten-pin bowling.

Lester Ho Weightlifting CoachLester: Yeah, she’s a national Level 1, junior national Level 1, and the whole idea of being involved in that sport while being involved in arts got me interested in basically understanding what sport science was, how the body would actually work in relation to throwing an external object down the lane.

Then from there I was like, oh my wife, at that time my girlfriend, decided to fly over to Melbourne to complete her studies, and I was like, “Oh, okay. Maybe I’ll follow along, tag along and let’s see what I can do.” I looked at some design courses, so with ARM IP and all that, and I also looked at some sport science courses, and then I was like, “All right, let me try something different. Let me do some sport science.”

Enrolled for ACU in the bachelor for exercise science, never stopped from there, got into weightlifting because of my studies. In fact, I had a lecturer that was actually one of my supervisors for my honor’s year, and then now he’s a supervisor for my PhD. He was a weightlifter, but then he got me interested in it and said, “Why don’t you do some research in weightlifting.” I was like, “Cool. Let me try it out.” Did my honors without doing too much weightlifting, and then halfway through he said, “Now that you’re doing research for the sport, why don’t you jump into the sport and be a weightlifter?”

I got into a club and he said, “All right, you will realize that things will be very different. You need to understand it so that you can actually research it.” From then I never stopped weightlifting. You know, it’s been six years that I stepped into a club. The club is Phoenix Weightlifting. My coach is Robert Kabbas, and to this day I still see him as one of my mentors.

Family-wise I have a small little boy that you just met, Lachlan. He’s coming to two years old, I hope. Yeah, I. I think in regards to where my life is going, I think it’s basically more finding balance, having that work-life balance and being able to find time to spend with not only my wife but with him. Because of what he’s gone through as a kid, he had meningitis and all that, we kind of grew closer as a small family, and everything changed from there. Everything was like, “All right, regardless of what happens, regardless if it’s something financial, we can always make the money back.” Nothing is as important as health and being together with …

Jane: And time …

Lester: Yeah, with the family.

Jane: …with each other.

Lester: That’s me. What gets me up in the morning is being able to teach weightlifting, being able to hang out with the little man and my wife, and yeah.

Jane: That’s great. I love it, and you told a really cute story just before about you being a samurai.

Lester: Ah, yeah. That was actually in childcare because I think Lachlan actually has this look where he looks like a Japanese kid, and we do look like we’re not Chinese, Chinese. My wife always gets mistaken as a Japanese as well, and then I’m like. I’m not saying that there’s anything wrong with Japanese…

Jane: No, no.

Lester: …but the carer went like, “Ah, Lachlan, is your dad Japanese?” because someone suspected that he was Japanese. They had a Japanese intern or something like that. Then they went on to ask him, “Is your dad a Samurai?” because I have the top knot and all of that. Then he goes, “Yeah, yeah, yes, yes!”. That was actually the look I had in mind when I actually tied my hair up the first time. It’s, all right, I’m going to be this Mr. Miyagi-looking guy and try to-

Jane: “I want people to think I’m a samurai.”

Lester: Yeah, I have some little killing skills or something.

Jane: Goal achieved.

Lester: Yeah, goal achieved. That’s all I wanted.

Jane: I might have to add that to the introduction. So you’re a samurai and a weightlifting coach.

Lester: Yep.

Jane: All right, so you’ve gone into some pretty good detail about what led you to weightlifting. What has kept you there? What then ignited the passion to open a weightlifting gym?

Lester: I think it actually stemmed from where I learned weightlifting from, so Phoenix Weightlifting Club. When I was there I actually had like, it might sound a little bit funny but I had this band of brothers where we actually come in regardless of what age we were. Some of them were … I was the oldest one there while everyone else was younger, and we went in, hung out, and all it was was about us being friends, brothers, watching over each other while we were training, even when the coach wasn’t around.

My coach did really well with growing that group of us. Suddenly we kind of had our own paths. I decided to move out and be a weightlifting coach on my own. A few of them are still there, and a few other people have joined in. I think the bond that I had or I experienced with these guys there got me starting sort of in strength because I wanted to bring that same feeling of a community out on my own and try to spread that word of weightlifting to other people so that they can experience that same fun and friendship that I actually experienced from them. I think that’s where it all started and what has kept me in weightlifting because when I see my guys enjoy the sport so much, I see Luke, Darren, and Nathan come down and have a good time together. It’s like Three Amigos lifting together and just…

Jane: Yeah, they love it so much.

Lester: …having a banter with each other once in a while. I think that kind of bond is very hard to break. To this day, these guys are still known as Lachlan’s uncles. They come down for his birthday party. They catch up with him at competitions, and he recognised them. I think that’s what I want to try to bring across to people.

Funny enough, I’ve gotten a lot of people coming, and they come from a technical expertise, but when they actually stay in the gym and they realise, “Oh, it’s actually quite a fun gym to be in.” Even though weight lifting might seem like a serious sport, and you need to concentrate and all that, but at the end of the day it’s about that social aspect of being able to catch up with someone who is of a completely different background, but you guys have the same purpose of learning the lifts. That’s what’s driving me day in and day out. If I get to see that I’m happy.

Jane: It’s the best, and I think that what you do as well with the… Because I’ve seen Luke come back from sessions with you for a long time now, and it’s you’re great with sincere empowerment. Luke, he’s not built to be the greatest weightlifter in the world because he’s very tall and he has very long, limbs, but he loves it, and everything, it’s not just that he’s learnt all about how to do it correctly and bio-mechanically correctly, and all this kind of science that you bring to it. He walks out of there feeling like he can do it, and he loves it.

Lester: Yep. I think the important thing is, you brought it up, my message across is always to bring weightlifting to all, and I feel like regardless of what shape you are, how old you are, how young you are, you have the opportunity to actually learn the lifts and to do the lifts in a safe and professional manner. Yes, you might not be the next Olympic medalist, but not all of us want to be a Olympic medalist. We want to be able to do what we do over a longer period of time, so if I’m 60 I want to still be able to lift.

Like yourself, you’re a runner. You want to be able to run still by the time you’re 70, 80 years old because that’s what you enjoy. I think if people can enjoy doing what they do for a longer period of time their quality of life goes up. That’s exactly it.

Jane: That’s exactly it. What kind of people do you work with?

Lester: I have a whole range of people that I work with. I work with junior athletes. I work with kids. I also work with middle-age adults, like older people, masters athletes. Level-wise, skill level-wise I work with complete beginners who never learned a sport before because I don’t want to limit it to, “Oh, I only want to work with someone who kind of understands the sport.”

Talking about the empowerment bit, I think it’s really important that people understand that if they feel their empowerment they’ll be more motivated to carry on learning about the sport. It drives that passion for that sport, so if I can do that, one person actually gets that passion. It spreads around, so it’s like paying it forward: One person enjoys it, spreads it to three people. Three people spreads it to nine people. Then the sport grows. That’s how sports get to be big sports rather than being a small community of, all right, 10 people who keep to themselves and not really open up enough. That’s my idea of it, again, with that mindset of you don’t have to always be elite. You don’t have to always be at an elite level. You can still train and maintain your lifting or even improving your lifting. Why not?

The journey is more important than where you actually end up, than the destination. That’s what I always like to tell people and say, “Don’t worry so much about where you’re going to end up.” It’s good to have goals and all that, but if you take the time to appreciate the journey it will be so much more fulfilling.

Jane: Yeah, that’s so good because that’s kind of my thing in what I do with people, is it’s focus on your every day like your every day is your life. We’re constantly working towards a wedding or sometime in the future, and it’s like, but how do you want to feel every single day? I want to look down at the rest of my life and be able to enjoy exercise for the rest of my life. I don’t want to go all in right now and then be injured and stuff.

Lester: Exactly, so it’s longevity, especially in a sport like weightlifting because you’re putting your body through quite a bit of stress. If you don’t have the idea of longevity, yeah, you can achieve pretty decent results within a short period of time, but being able to sustain that might not be possible.

Jane: Yeah, totally. There’s a common I think misconception with weightlifting that … It’s interesting that you’ve sort of described everybody can come and train with you, but there’s a common misconception that it’s kind of like a male domain and it’s grunty and dirty and stuff, and that’s-

Lester: Yep. Funny enough they mention it because I actually have more female lifters than male lifters. I even have to go to a point where I’m getting more 15 kilo bars so that it’s more suited for the females.

Jane: I thought you were going to say like you’re expanding your female bathrooms. That’s what I thought you were going to say.

Lester: Frankly I can’t really do that because I only have one bathroom, male and female, so they just have to wait and share, but I think there’s this whole, within our generation now, there’s this whole idea of women actually are capable of doing a lot more, and I think same thing with the empowerment thing. If actually ladies start picking up the barbell they realise and they have that commitment and drive to actually put effort into it improve themselves.

That, when they see the result, they go like, “Oh, I actually snatched like 40 kilos. That feels really good, and I want to do more. I want to do more. I want to do more.” That’s I think within them to push that desire or that passion even further. All you got to do is just allow them to take that first step. Once they’ve done that it’s like you can’t stop them. The momentum just keeps driving them, and that’s the things I have with a lot of my female athletes where they stepped on the platform for the first time competing, and then they go like, “Oh, that’s really fun. Yes, I was nervous and all that, but it was really fun.”

I try to get all the girls to compete together as a group so there’s that social aspect of it. It takes away their nerves a little bit, so every time they go to a competition they’re like, “Ah, we’re just having a good time. We get to hang out with each other.” They enjoyed it, and the next thing I know it’s, “When is the next competition?” I go like, “All right, cool. I’ll put you down for the next one.”

Some of them have goals like going for states championships and all that, and I go, “All right, awesome. We’ll work towards that. We may not be up to that standard yet, but we can work towards it. As long as you keep enjoying the sport, you keep doing it, that’s my goal for you. I don’t want you to end up going like, ‘Oh, I’m not motivated anymore, anything like that.'” Then I failed.

Jane: Yeah, that’s so good because the whole weightlifting world is very new to me, and what I love about it is I love that your body has to… In order to achieve what you need to do it’s not so much just about effort. It’s like your body has to move in the correct alignment. That then takes coordination, mobility, precision, timing, and I really like particularly with Olympic lifting it’s like there’s a sequence of how your body actually moves, and it’s learned behaviour, so yes, there are body types that are going to be a little bit more predisposed to be a little bit better, but anybody can actually be good at it if they put in the work.

Lester: Yes, exactly. Recently there have been a few studies, not to sound scientific or anything, but there have been a few studies showing that it’s no longer about training age that differentiates elite-level athlete to a beginner, for example. The top guys, they actually put in more deliberate practice. That’s the dominant model of control. If you put in that deliberate practice, regardless of what age you start from, you have the possibility of actually performing well.

Jane: Yeah, like not junk training, like actual, yeah, training with intent.

Lester: Exactly. Putting in the hours in the gym, training properly, putting the hours outside the gym to work on your nutrition, your recovery, things like that. It’s no longer a age thing. In the past it used to be, “Oh, you need to start at eight years old working with a broomstick, a bar, and do that for like 10 years before you actually put some weight one.” No longer like that.

If you actually have good quality practice, put in the hours you will be able to reach a certain standard. It’s that consistency that a lot of people don’t have. They get a small little setback and they go, “I’m done. That’s it. I don’t really feel like doing it anymore.” I think that’s the rule of a coach like yourself or myself where we need to try to, all right, regardless of setbacks, always keep in mind that you’re only broken. You’re not beaten, so you just keep pushing on. Even if you have an injury there’s always something else you can do.

Jane: Yep, it’s so true, and it’s that quote, “Start where you are with what you have,” and it’s like right now, which is totally fine. It’s amazing, obviously I’m a girl, is how much there is a really strong movement towards females being strong, and it feels so good to lift a bar, and it doesn’t matter. It doesn’t ever matter, for me, it doesn’t matter what I’m lifting in comparison to the next person. It’s what I’m lifting in comparison to me, and it feels so good.

Lester: The other thing as well is you got to see, yeah, you may be uncoordinated, movement is a bit clunky in the start.

Jane: Clearly you’re not talking about me, right?

Lester: No, no, no, I’m not talking about you. Come on. I haven’t even seen you lift, so it doesn’t count.

Jane: I’m the most uncoordinated person ever.

Lester: Nah, you’ll be fine. You start uncoordinated. You start clunky. You don’t even know your positions. You might not have the flexibility and all that, but across let’s say three months you look back and day to day you don’t see the difference, but three months later you see, “Oh, I’m actually doing more than what I can do,” or, “I’m moving a lot better than what I was.” How that actually transfers is it gives you added benefits like understanding what your body is doing, body awareness, being able to have a better mind-muscle connection.

Jane: I love that, yep.

Lester: Things like that. I think the important thing is a lot of people don’t realise that regardless of what your goal in training is, whether it’s just for body composition purposes or is it to learn new skill, you need to start being more attuned to what your body is telling you. If you work all day at a desk and then after that you come out and you go to a gym, and you just want to smash yourself, that’s not wrong as well, but then you realize day to day why you not able to do that on a consistent basis because-

Jane: Exactly, why you’re never improving.

Lester: Yeah, exactly, or why you not losing the weight that you want to lose, because there are a lot of other factors like is your body moving efficiently, effectively? You don’t know whether it is because you’re not in tuned with your body, so learning a new skill or being able to have the understanding of, “All right, I know what my body is doing,” or, “I know how I feel today. I’m not too sick.” That solves a lot of issues in terms of health or medically related problems.

Jane: It’s like being mindful and that’s something that you have to be when you’re lifting heavy weights. You’ve got to be completely mindful of what you’re doing and what your body is doing.

Lester: Exactly.

Jane: Whereas a lot of people want exercise that’s mindless. Then they’re missing out. You’re completely right. They’re missing out, on first of all, the most obvious one is the stress relief then you can actually feel, but yeah, there’s no longevity in that.

Lester: Yes, there’s no longevity in that. There’s no purpose. You don’t realise but you’re training mindlessly. You might as well go to just do 100 push-ups.

Jane: Yeah, just do as you’re told.

Lester: Yeah, do as you’re told. That’s it, but I think if you really want to push yourself a little bit more and know what your body is capable of, you need to have a goal. You need to have that desire to go like, “All right, I’ll put in the effort to experience the journey so that I can achieve that goal.

Jane: That’s really good. Now what I want to talk to you about is, we’ve touched on it a lot but in a really obvious way what are the main benefits you see with weightlifting?

Lester: I think the main benefits, the first one would be definitely mobility, flexibility. I think that’s an issue with a lot of people this day and age where they come to me sitting down in an office all the time or even like myself: I’m a keyboard warrior. I’m on Instagram all the time. I’m on Facebook all the time. A lot of structures are in the body.

I actually had this one comment once where I just came back from my U.S. trip and I was basically driving, sitting down, writing a lot, and my chiro is it, yeah, my chiro actually said that I actually look like a shape: I’m shaped in the shape of seat, a car seat. That was how my spine actually looked like. Imagine if you don’t train.

Jane: I’m sitting up really straight right now. Been hunched over this whole time.

Lester: What ends up happening is your body follows your lifestyle choices. The training itself will give you the benefit of understanding, “Oh, I need more mobility in this area. I’ll work on that, get arranged for it.” Then it becomes functional. You get to have better posture when you train. Strength, I think strength is really important. As we get older we lose a lot of our strength. Being able to maintain that as we grow older is just slowing down that ageing process a little bit.

I think coordination is also an important one. You tell someone try to bend your knees when you squat, and they don’t even know what their knees are doing, so having that body awareness is a key thing because it helps you in being able to go, “All right, my knees are sore. I need to move in a certain way, adjust to it,” things like that.

Lastly, I think it’s just discipline. I just feel like if you follow a certain program it instills discipline in you and you go like, “All right, I know I need to do this within the program. I need to do extra stuff outside.” Psychologically you bring that across to your life as well. You have a certain form of rules or set rules that you try to follow day to day and try to get that ticked off, and you know that, “Oh, I’ve accomplished quite a bit today,” which is like you said, living day to day and being able to do the things that you need to do.

Jane: Yeah, that’s great. Let’s do a bit of a case study. I’m 31 years old.

Lester: So am I.

Jane: I know, which we just figured out. So glad you didn’t say you were younger. I said to Lester, “How old are you?” and he was like, “Ah, how old do you think I am?” I’m like, “This is a trap,” but I guessed correctly, so that’s, whoo.

Lester: Yeah, you guessed correctly. Good job.

Jane: My key goals at the moment would be sort of I probably need to lose a little bit of weight, tone up. I’m very much the bulk of the demographic out there. I really like running. I like doing the kind of training we have at Revo. How would weightlifting benefit me?

Lester: Let me do the salesman thing, the sales weightlifting. Nah.

Jane: I’m sold, by the way.

Lester: If you think about it, if you’re trying to benefit your running, first of all, leg strength. If you’re doing a lot of the weightlifting stuff, you get to do squats, dead lifts. Dead lifts protect your back so that you have a stronger core. It gives you a better running economy. Going into strength in the legs, imagine if you’re able to squat your body weight or even more. You should be able to produce enough force to move your body weight over a certain distance.

Lester: I usually don’t stress out too much about weight because I would rather you be in a more natural weight class that you need to be in, but saying that, a lot of the girls that I work with have put on some muscle without looking too bulky, which is what a lot of people are worried about, still able to drop the weight, but still have the benefits of strength, power, everything related to the weightlifting movements.

Jane: Great, because that’s one thing that I know that all people that work in this industry encounter this question a lot from females: Will they get too bulky? Will they put on weight? Will a girl get too bulky doing weightlifting?

Lester: No. If you look at some of the … Don’t look at the really, really top-level ones because they’ve been training for so long and they’ve pushed their bodies to the limit for a certain degree. If you look at some of the weightlifters they actually look quite hot. Don’t tell my wife that.

Jane: Yeah, I won’t tell her. I agree with you though.

Lester: They don’t look like … They still look feminine.

Jane: They look still feminine. I agree.

Lester: Having been to the world championships and all that, if you look at some of them, hang around and you see them as not an athlete but a regular person, you can’t tell whether they’re a weightlifter or not. They’re different on the platform, on the competition platform. In training they’re a little bit more serious, but outside they’re still girls. They’re still like, “Oh, they want to look pretty. They want to dress up, things like that.

I think it doesn’t give you that notion of looking bulky. It gives you that notion of, “Oh, I actually feel like I’ve done something good with my body,” and that empowerment again, you know?

Jane: Completely. “Look at what my body could do?”

Lester: Yeah, “I know my body could do this, so I’m not really stressed out about how I should look.”

Jane: It’s so true. What you said before about the discipline of following the program, that then generalises to nutrition, and you want to fuel your body in the best possible way.

Lester: Yes, exactly, although I’m not the best example of it because my wife is a chef and she makes all that awesome food, so I get to really enjoy myself in the food department, but saying that, we’ve been going into healthy options, and she’s really good with … Recently she just got involved with Thermomix and all that, so it’s like that food processor thing that cooks for you. It’s you don’t have to.

Jane: Thermomix, did you say?

Lester: Yeah.

Jane: My sister has got one of those. They’re the best things ever.

Lester: Yeah, it’s incredible.

Lester: She makes really good meals for that. Recently I’ve gotten onto a diet plan that allows me to be… I’m testing it out so that if I need to recommend it to guys I’m able to tell, “All right, this is what I did, and this is how it works.” She’s been meal prepping for me. It’s still decent food. It’s still really tasty. I just have to balance out what I’m eating, like carbs, as to protein, as to fat, but life is short, and you want to enjoy it a little bit. Like I say, the journey is really important, so you enjoy it a little bit but you know you got to get it somewhere else. You make it up by, “Oh, all right, you can have maybe one cheap meal and that’s it.”

Then the rest of the days you try to be a bit stricter unless you’re saying, unless you’re telling me that you’re doing it for a competitive purpose, then yes, you need to be a lot stricter, but if you’re just living day to day, it’s important to have a good mindset, and being able to enjoy a smaller pleasure of chocolates or something will actually do you really good psychologically.

Jane: What I like about this that I’ve just, it’s sort of been brimming through this conversation is the way that I approach nutrition with a lot of my clients and with myself is through mindfulness. I think that when you’re training mindfully as well, then you are in tune with your body, with how it feels when you’re training this way, and then that transfers really nicely into nutrition because you become in tune with what you’re actually fuelling your body.

The interesting thing is I’m very pro you’ve got to enjoy your life, and the psychological benefits. I’m also very pro knowing how your body feels after certain things because your body will tell you exactly how it feels, and so tuning into that.

Lester: That’s what I mean. The people that I work with, they all have work parties. They want to go out on Friday night, enjoy stuff with their friends and all that, and I tell them, “Yeah, please do that. I don’t want to stop you from doing that.” To me it’s important that you understand you still need a balance. Yes, I want you to do really well with your weightlifting, but if you are always hung over, you’re always partying, you need to understand that something has to give. Then that might be in the form of the quality of your training, why you’re not training as well. Maybe because you’ve been stressed out at work, you haven’t been eating right, things like that.

Like I said, my students, if they are able to understand this is what’s happening, then they know that they… It’s like lifting. If you did a back lift and I’ve given you enough knowledge or ideas of, “All right, this is why you made the mistake, you can distinguish the mistake, and you can go, “What are the steps that I need to take to make that correction?” If I can do that in terms of lifting, my job is done because you are able to coach yourself. Then you don’t need me anymore. Then you can go on and enjoy-

Jane: But then it becomes about that they want you. It’s like, “Yeah, which is the best way for it?”

Lester: It’s like something like you give them the ability to distinguish mistakes on their own. Then seeing you becomes an affirmation. They go like, “Oh, they are in [inaudible 00:33:22].” You’re like, “Yeah, exactly. Good that you can feel that because if you can feel that at least you know how to change that.” It’s like being a parent. If your kid makes a mistake, but if you don’t tell him what the mistake is and how to change it up, he’s just going to think that it’s all right.

Jane: He’s never going to learn from it.

Lester: Yeah, he’s never going to learn from it, so it’s like weightlifting. It’s like anything in life, your food.

Jane: Yeah, everything. Learn from mistakes. Where is the training gig going? Where are you going? What does the future look like?

Lester: I have no idea. I just want to spend time with my family. That’s all. Good question because my primary purpose now is to get my PhD completed so that I can focus a lot more on aspects of the gym, growing the gym bigger or growing the South East Strength family bigger, being involved with not so much of the high-level weightlifting stuff, but getting the grassroots going a little bit more.

Earlier my message is to bring weightlifting to all, and I just want to do that as much as I can. Where it takes me, I’m not too stressed out about it. If I get to work with higher-level people even more awesome, but I always want to try to bring myself down so that I remember where the foundations are, where the fundamentals are, and that’s by teaching beginners, that’s by teaching kids, people that are keen on learning the lifts and learning about the sport so that the spectatorship of the sport goes up and it becomes a more enjoyable sport.

I intend to try to … Like I was telling you earlier, I want to finish it, my PhD, within a year, cross my fingers. It’s been six years. Not really the ideal amount of years, but after that maybe a bit of traveling with the family while teaching weightlifting. I’ve been doing that for quite a bit, like traveling interstate, going to the U.S. Now I want to be able to do that and bring the family along, but wherever it takes me I think I’ll still be very involved in weightlifting, still be very involved in teaching people like yourself, Luke, whoever just wants to learn the sport and enjoy it, like something different so you know that you have this skill set that you can go, “Oh, I know how to do weightlifting and I’m not stressed out because I can do it in a safe and professional manner.

Jane: That’s great. I love it. I feel like I already know the answer to this, but I ask everybody who’s on this podcast what do you feel your purpose is in life? I’m pretty sure you just answered that, bringing weightlifting to everybody, grassroots.

Lester: Yes. Regardless of whoever you are that’s my goal. That’s a good challenge for me as well because it keeps me on my toes, and I can go, “All right, I’ve never seen someone like you before. I can teach you the lifts,” or, “You’re super uncoordinated. I know how to actually correct you so that you can actually learn the lifts properly and even enjoy it.” That’s what keeps me going. That’s what’s my message to everyone.

Jane: It’s amazing because I never get to have conversations with people … Okay, that sounds terrible. Everyone in my life is going to be like, “Uh, Jane.” No, it’s really refreshing to have a conversation with somebody whose passion is so in the forefront of your every day. I didn’t even need to ask you the question, “What’s your purpose in life?” because it was so clear in everything you were saying. It was the foundation of everything you were saying, and I absolutely love that you’re so passionate about making it accessible to all people, because a lot of experts out there in the fitness industry really want to work with athletes and only athletes, which I understand that athletes are probably the most disciplined. They move the best. You’re going to see great results and stuff, but there’s just so many people out there that want to improve in their everyday life, and this is such a great way to do it. For you to be just as passionate about it …

Lester: Why I have that mindset is because there’s an athlete in everyone. Whether you’re a high-level athlete, whether you’re a recreational athlete, everyone at a point in time wants to be involved in sport. They may not have the opportunity or the feel like, “Oh, I’m not built for it.”

Jane: Or, “I was picked last in grammar school, so now I never, ever want to do it.”

Lester: Yeah, so that’s my purpose. I don’t want people to be restricted that [way 00:37:48]. Regardless of whether you are 40 years old and you haven’t even done any form of physical activity before, I think people need to be given the opportunity. If they don’t have the opportunity or at least if they’ve tried going for the opportunity and seeing where it takes them, and it doesn’t work out, then there’s nothing much more I can do.

I’m not going to push it but at least give it a shot. That’s what I feel and that is what has driven me to working with everyday athletes. Someone who’s sitting down or someone who is just hanging out, not doing much, I’m not scared to say that, yes, it’s going to be challenging on my part, but I think regardless of where you come from or what background you have, you can learn the lifts. I’ve done it. I’ve learned the lifts at a late age. I started weightlifting probably at 25. I picked it up. I learned it really well because I had a good coach. I had a great coach or mentor that guided me along and made sure that I enjoyed it and I learned it well. That’s what I want to try to bring across. I’ll never be half the man that he was, that I always say, and it’s my goal to just be even able to go like, “Oh, he’s my coach, and I-“

Jane: Yeah, and, “He’s made my life better.”

Lester: Yeah, exactly.

Jane: I know that after this conversation I’m dying to train with you, like actually dying to train with you. Where can people find you? How can we work with you?

Lester: On social media you can find me on Instagram. My handle is @lesterhokw. I put up a lot of posts almost every day about small lifting tips and pointers.

Jane: Yep, and some cool shoes.

Lester: Yeah, and some cool shoes, which I can’t really use now, but I’ll be all right.

Jane: Oh, no.

Lester: Yeah, I’ll be all right. If not, you can find me on my Facebook page, The Training Geek. My website thetraininggeek.net, you can contact me through there as well. I do provide private sessions even for people that are interstate or overseas. I do remote coaching as well. I don’t want to limit myself to just, “Oh, I need to see your face to face. I like it because it challenges me to go, “How do I actually describe a feeling through words? What do I need to exactly do?”

It actually allows me to go like, “All right, put it through words.” Then with my guys actually that I see face to face, if that works for that individual I can go, “All right, try this. I tried it out with someone and it worked.” I do run a few workshops and seminars across the year, but at the moment now nothing seriously yet. There’s one coming up in that people can actually come down and hang out with me. I’m not sure how many more spots there are. If not, just drop a text to the South East Strength account on Facebook or Instagram as well. Say that you’re interested in coming down for a lift. Say you want to try weightlifting out. I’m more than happy for you to come down and do a trial session and see how you go with that.

Jane: Awesome. Thank you so much for today. It’s been such a fun conversation.

Lester: Thank you for having me.

Jane: No, thank you.

Lester: Yeah, it was good.

Jane: I’m not nervous anymore. I’m pretty sure we’re really good friends now.

Lester: Yes. Oh, definitely.

Jane: Yeah, thank you so much, and thank you, everyone, for listening. Remember, make sure you go out there and live your very best life. Thanks, guys. Bye.

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