Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.

We’ve all listened to podcasts and watched YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! (Check out our last episode here!)

To that end, I want to introduce our first Coach and my first blood relative to be on The Community Conversation, Jon Collette. Jon has been part of the Prototype community before the gym opened in 2012, he started at Prototype running our youth program, Prototype Kids, and now has grown into one of our best coaches at Prototype. Jon and his wife Lily are also new parents to a beautiful baby girl, Riley Collette. I mean I can go another 5 minutes of intro on Jon so i’ll cut it here.

So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on all major streaming platforms including Spotify! Don’t forget to subscribe!

Mike Collette 0:04
Thank you for tuning in to the community conversation brought to you by prototype Training Systems home across a prototype. The community conversation highlights a different member of the prototype community each week, and allows them to tell their story, share their life experience, and communicate their perspective on all things. Fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here at prototype and we want you to get to know them. So to that end, I want to introduce our first coach and my first blood relative to beyond the community conversation, Jon Collette. Jon has been part of the project community before the gym opened in 2012. He started as are basically running our prototype youth program here at prototype called prototype kids. And he’s grown into one of the best coaches that we have here at Prototype. JOHN, his wife, Lily, are also new parents to a beautiful baby girl, Riley. And I mean, I could go on for another five minutes or so in trowing john and talking about stupid stories where little kids but I’ll just cut it here, Jon, thanks for being on the community conversation.

Jon Collette 1:17
Thanks for having me on.

Mike Collette 1:19
So I’m going to try not to talk like your brother in this but Jon, why don’t you tell everyone a little bit about how you got into the fitness industry, what that journey has been like for you?

Jon Collette 1:34
Well, I started because I got an opportunity to work with kids at the gym. So previously because we had the gym, I was going to school for graphic design and then realize that I’m the worst at doing anything on the computer there was not wired, not wired to do that. So I didn’t enjoy it. Didn’t think it would be something I’d want to do as a career. But while I was in school I was working with troubled youth and I enjoyed working with kids I enjoyed being able to kind of mentor and being able to help guide them So Mike when Mike opened up the gym, he gave me the opportunity to open up the youth program but before I even started with that getting into the gym like way way way back now we’re going way back when I was younger, I was overweight for a good chunk of my youth. So I never did sports I never did I never was a part of any team or did anything along the lines of that so I didn’t really even start exercising until I was like I don’t know maybe like 18 because I was self-conscious. I never even went into never even stepped foot into into a gym and then I started going to Planet Fitness just doing you know, work in the guns just

Mike Collette 3:09
I do remember I remember you would text me and asked me for workout programs and I was when I was in school.

Jon Collette 3:17
Yeah, I just I just started just doing just I don’t know I was doing like the machine just kind of did like the traditional like upper body stuff, lower body stuff, you know, throwing some cord never did any conditioning. I would just do like little things like that. But um I never did anything like CrossFit until Mike introduced me to CrossFit and she probably 2000 2010 2011 I think the first workout that I did that was before I ever did anything at the gym. I consider a CrossFit but it was me and Mike went to our local our local field lease pond and Mike broad bands and we’re doing band resistance Sprint’s so yeah about that.

Yeah, that was like I want to live like a mile away from from the pond and we were like walking home and I was like nauseous but Mike had us do banned sprints so I had the whole the band while Mike did Sprint’s like 40 yards across. I

Mike Collette 4:25
I do remember that. I think I was yelling at you because you weren’t like holding me back. Like stop rolling so hard.

Jon Collette 4:34
It wasn’t it wasn’t it was less. It was less tiring for me to do the sprint and more tiring for me to try to hold the mic back during the sprint because I would just get dragged, but I was like also deconditioned and just doing something that was like way out of my fitness at that time, but that was that was my first like introduction to doing anything that was Not like bodybuilding. But

Mike Collette 5:03
I remember what I remember the first workout that I put you through that was like a CrossFit workout was when we were building the original boxes that we had at the gym. And we set those up outside. I feel like I had a jump rope and then was like box John’s jump rope double unders and like shuttle Sprint’s up and down the street.

Jon Collette 5:28
Oh, yeah, that was at mom’s house. Yeah,

Mike Collette 5:30
yeah. That’s what I remember. So, john, so there’s not everyone knows that you have this like journey from like, being an overweight kid, then getting into like fitness, and then being kind of a role model for kids. And now you’ve kind of transitioned that to not just kids now, it’s like adults, and you’ve been doing that for the last, I mean, what, almost 10 years? Now, you’re really big on like, nutrition, like, how did you get involved? or Why did you want to start learning more, and educating people around? Like nutrition and all that sort of stuff?

Jon Collette 6:11
Yeah, um, well, I think what like, really got me interested in nutrition was just like, understanding that you don’t have to follow the traditional, you know, eat chicken and rice, or just have a very bland, boring diet in order to, you know, like, be healthy. Like, I always thought that you had to do you know, no sugar, or you had to do like paleo approach, you had to not have brettler there’s so many things. I’m like, I can’t I can’t have anything like restrictive, yet very restrictive. How do I even eat. So once I learned more about what you can, what you can do in order to be healthy, and what like a proper diet should look like without having to necessarily eliminate all your favorite foods, but just learn how to be able to have some boundaries on how much of these things that you’re actually having your diet made it a lot easier for me to be able to stick to something. So when I was overweight, my diet was six mountain dews a day pasta for breakfast, like the worst possible diet. So thinking that you can have as much as you want, or having whatever quality, like the quality of food that you have, doesn’t matter. That would be, I’d be foolish to say. So understanding just like being able to have like a little bit more like balanced approach, understanding like macronutrients a little bit more the importance of like, why, why protein is so important for us to have, like carbohydrates in our diet are actually really important to have and not are being overly restrictive with them, or role like dietary fat plays into our diet. Just basically understanding how it impacts how we feel. But that they can come from a variety of different sources have their certain things that you don’t typically like to have, then you don’t need to have that and vice versa, if there’s something that you feel like you shouldn’t be, like you shouldn’t be having. But you actually do enjoy having it then, you know, why can’t that be incorporate into your diet. So I I started learning about this stuff, like probably in 2013, I started to really get like interested into it. And then I started getting like, you know, certified, taking courses in nutrition. And then I started actually work with people in like, 2015 is when I started working with people, but I also just really enjoyed because I understand what it’s like to struggle with nutrition because it’s not easy. I used to take like fat burners and do all that stuff like shortcuts and it’s a

Mike Collette 8:56
you mean fat burners don’t work.

Jon Collette 9:00
They they push magic, there’s not a magic pill. I wish I wish there was it’d be a whole lot easier. I’d be a millionaire.

Mike Collette 9:09
You mean just do an ABS doesn’t give you abs?

Jon Collette 9:13
And maybe you can if you do enough, if you do.

Mike Collette 9:18
So why is uh, I bet you everyone listening right now? Like, would more than likely have the same question. Why is nutrition so confusing?

Jon Collette 9:33
Why is nutrition so confusing?

Mike Collette 9:37
Maybe not like, why is it so confusing for Wired? Why? Why has it become so confusing because there’s so much you know, eat carbs. Don’t eat carbs. Eat fat. Don’t eat fat?

Jon Collette 9:50
Yeah. Well, I then because a lot of what’s out there now is not really evidence based. So there really isn’t any proof to go ahead and say, Hey, this is what is the fact that this is not. And there’s a lot of correlation versus like, you know, correlation doesn’t equal causation. So if you eat an ice cream cone, and then you gain weight, is it the ice cream cone that made you gain weight? Or is it the fact of all the other things you ate during the day? So we look at things in isolation, versus looking at the whole picture call it like missing the missing the forest for the trees, like focusing on little things like carbohydrates are focusing on fats and things like that. A lot of people make millions of dollars writing books on the ketogenic diet, and they profit from you doing that. So why wouldn’t people want to be promoting that as a, you know, a diet or intermittent fasting as a lifestyle? So then they teach you how to do these things? And that’s probably why it gets confusing is because people want to confirm their bias. So someone has something worked very well, for someone else they might, you know, they might think that’s the best way to do it. When for everyone worked for one person, you know, work for everyone.

Mike Collette 11:16
Yeah. So they’re basically saying this work for me. It should work for everyone else. Because everyone’s because everyone’s the same.

Jon Collette 11:24
Yeah. What like, this is easy to me, why isn’t easy to you?

Mike Collette 11:28
Hmm. And that’s not necessarily the right approach, or the most effective approach for people. So why don’t you for the people that are listening that maybe have never focused on nutrition? I should say that, but they haven’t like worked with a coach on nutrition, like, what are you doing? How do you help people kind of get them on the clear path? I mean, I know it starts with understanding their, their goals and what they want to achieve. But how does the How does the process look? For someone that is kind of listening right now? I might have not have an idea.

Jon Collette 12:08
Well, I guess it all kind of starts with well, where are you now? And where do you want to get to? So if someone has a diet that is consisted of mostly convenient foods, like eating out at restaurants, or McDonald’s, like, like where that person is going to start versus someone’s like, yeah, I eat a vegetable, every meal, but I over consume calories on the weekends. Like, it’s more kind of meeting the person where they’re out, like some people might have, like, you know, hey, let’s try to cook one meal today. Other people might be, hey, let’s try to, you know, let’s try to have more of a understanding of what we’re doing on the weekend. Like, let’s think ahead a little bit. And for other people, it could be stress management, like some people are just so stressed that they’re not even eating. And then when they do eat, they just, they just eat poor quality food, or they just eat like, eat everything. Yeah, they just eat everything. Because the body’s like, Hey, you haven’t given us calories. And like, only given us like 1200 calories and past two days, like now we’re gonna trigger hormones that say, hey, sugars, good salts good, like super highly palatable, foods are what we want you to go after, because you’re not giving us calories. It was more understanding, like how to be able to get people to either eat more, or eat less, and how to be able to just, you know, get into better habits, overall, it has to work with their lifestyle, too.

Mike Collette 13:43

Because not everyone can, can do all the things like in a perfect world, it’s like you can create the perfect fitness and exercise routine for someone but if they’re not, they don’t have two hours to spend in the gym every single day.

Jon Collette 13:57
Right? Like if someone is a, if someone gets five hours of sleep, or four hours of sleep every night, ask them to get eight hours is like that’s not what they’re at. So, like you need a more just figuring out like what’s going to help that person get a little bit better. And then just building upon that, it’s like building a house, you’re not just gonna throw the roof on, you’re gonna go ahead, you’re gonna work your way up, set the foundation, and then you’re gonna make sure it’s secure. So things are you know, working before you go ahead and you know, try to put the toilet inside the house like those things are as important as what’s going to keep things like solid.

Mike Collette 14:42
The process back to the whole take a pill. We all want instant change in instant satisfaction and that sort of thing, but it doesn’t work like that. So we have to focus on some of the smaller wins and building on that habits. What do you tell folks that are, you know, obviously, you want results. But maybe it’s like, live their expectations. Or it might come a little slower than they than they necessarily think. Because you can go faster, right? But it requires adherence and compliance, buy in those sorts of things. But making progress and building sustainable habits is a process. What do you say to those people? How do you how do you how do you do that?

Jon Collette 15:38
Well, I think a lot of people think that weight loss is hard, when weight loss really isn’t hard. And we don’t really have a weight loss problem. People don’t know how to keep it off. So anyone can lose weight. Most people just don’t know how to keep weight off. Or if someone wants to gain muscle or whatever their goal is, you know, don’t doesn’t always have to be weight loss. It’s like, how do you keep your results you can’t, you know, just stop going to the gym. Because it’s like, when you see someone at the gym, that’s dirty, like, and then there’s a comedian and said, it was like some guy at the gym. He’s like, huge. He’s like, jack like you’re done. It’s like, Oh, well, like the guy got it where he is because he continues to do the things he’s doing. He didn’t stop doing it. Yeah, you’re done. You don’t need to be here anymore. Like. So yeah, I mean, like, a lot of times, it’s just knowing how to keep it off. And also just understanding that what’s actually happening, when you do things that are unsustainable, aren’t all are chasing the scale aren’t always what they seem. So, for example, here’s something that people might not know is that if you go ahead, and you remove carbohydrates out of your diet, because that’s something that a lot of us think is a really easy way to lose weight. Carbohydrates hold on to a lot of water. So when you see advertisements for lose 10 pounds in a week and lose 14 pounds, and, you know, a month or whatever, diet, detox, it’s carbohydrates being flushed out of your system, which is also a lot of water, which is glycogen. So stored carbohydrates are stored in your muscles and liver, your body construct a 400 grams of carbohydrates in your body. So if you stop eating carbohydrates and go into ketosis, you flush out your glycogen out, which is not ideal for someone doing CrossFit, by the way, because that’s what you’re going to thrive on is glycogen. But you’re going to lose a lot of weight really fast. But as soon as you have carbohydrates, again, you’re gonna get glycogen back in your system, you’re gonna think I’m a failure. And this is where like, the whole repeated cycle of like doing things over and over again, always going back to wild carbohydrates, when I restricted them worked for me, once, not fully understanding that you didn’t lose a ton of body fat, you just lost a bunch of water. So also, understanding that we don’t need to pay attention to the scale is the only metric for you know these things, and we want to pay attention to performance goals, you want to pay attention to our energy levels, sustainability. You know, um, can you do it forever? That’s usually the question that I always ask, like, Thank you forever, then.

Mike Collette 18:18
That’s a that’s actually such a good question. Can you do this, like, the litmus test for any question that you have diet related? Can you do this forever? I guess the, the, the more consolidated way is can you see yourself doing this forever? Or would this be like something you could do forever? That’s a really good litmus test for that. So what’s the most annoying thing to you? Thanks for stepping away. what’s the what’s the most annoying what’s the most annoying? Like, nutrition myth, or the or nutrition like thing that gets thrown around? I shouldn’t say annoying. What’s like the most frustrating that you have to continue to like? Not do but maybe argue against?

Jon Collette 19:12
I have a slow metabolism is a really common myth. slow metabolism? Yeah, because your metabolism is actually pretty fixed. People don’t have slow metabolisms. I mean, you can have a slower metabolism, but most people do not. The bigger you are, the faster your metabolism is because we think about it. This is an easy analogy to be able to understand. metabolism is that Imagine if you had a factory that was two storeys tall, how many workers do you need in it? Let’s say it’s 20. You have a if you have a factory that has, you know, six storeys tall, and it’s five times this the square width We’re gonna need a lot more workers inside more workers are, that’s calories being expended. So the bigger the body, the more your body has to also work to keep those organs in the heart and be able to provide oxygen and everything to body. If you have more muscle on your body, you’re gonna have a slightly higher metabolism. But if you’re 200 pounds, and you’re 200 pounds of, you know, slightly more muscle person that has a little bit more muscles gonna have a fast metabolism. But that person that’s 200 pounds, is still going to have a faster metabolism than I am. Um, even if I weigh 150, that person is going to have a fast metabolism, meaning that they can eat more food at rest than I can. Now, I might be moving more than that person. But my metabolism isn’t as fast as theirs are, if they had the same activity I did, they would lose weight faster than I would because they burn calories faster, because their metabolism has to be faster in order to keep them working. I mean, throw 20 pound vest on your bag, go for a mile run. And then go ahead and and then do that same mile run without 20 pounds, you’re gonna burn more calories. 20 pound vest on why because you’re carrying around more weight, we lose weight,

Mike Collette 21:30
Weight moves weignt. shout out to rush Schwartz. Weight moves weight He says he just said it to me one day, and it’s like one of those things that stuck stuck in my head. We’re talking about golf swings, weight moves, weight, power. Um, yeah, the slow metabolism thing that makes sense. I think the analogy just mentioned about the factory. Yeah, there’s gonna be more people in there, not necessarily less. So basically, what you’re saying, the bigger you are, the more energy that you need, or is required to burn to basically keep the engine running.

Jon Collette 22:03
Yeah, so a lot of people don’t eat enough food. And

Mike Collette 22:07
how does that work? When someone’s not eating enough food? How do they gain weight? Well, because everyone thinks the right calories, calories in calories out, right energy and energy out. So you’re not eating enough food. So how does that because that, that’s, that’s, that can be confusing, too.

Jon Collette 22:23
Right? So you’re not eating enough food. So let’s say that if you were able to maintain your weight eating 2500 calories. So let me rewind. If you want to lose one pound, one pound of body fat a week, you would have one pound of body fat weighs is 3500 calories. So if you do math seven days a week, if you maintain your weight eating 2500 calories, you would eat 500 calories less right to pause the pause one second. So

Mike Collette 23:00
because you say stuff quickly, people might not understand. So pound of fat. Yeah, one pound of fat is yields 3500 calories. That’s the energy in that fat.

Jon Collette 23:13
Yeah, right. So

Mike Collette 23:13
the fat pound 3500 calories of energy. That’s what calories are its energy. Yep. Okay, sorry.

Jon Collette 23:21
So if you want it to burn, if you wanted to lose one pound of body fat, you’d have to be in a deficit of 3500 calories. And let’s say on a weekly average, we want to lose one pound of fat, you have to go ahead and be in a deficit of 500 calories per day. Okay, average average per day. So if you maintain your way to 2500 calories and you eat 2000 calories, you would at the end of the week, in theory, you would lose one pound of body fat. But a lot of people don’t do that a lot of people, you might maintain your weight at 2500, but they eat 1200 calories, or a lot less than they need to. So they make so much harder on themselves. So they lose weight, they might lose weight really fast. But what’s gonna happen is that your body is really intelligent. And your body is going to say, we don’t like that. That rate of weight loss. We’re getting worried that you’re not feeding us think like from an evolutionary standpoint, your body doesn’t want you to go ahead and starve. So you’re gonna, you’re gonna burn less calories and your body’s going to up regulate your hormones, mainly your, your ghrelin hormone, which is the one that says I’m hungry and it’s going to down regulate your leptin hormone, which says I’m full. So that’s why we overeat because we binge eat because not because we want to but or because of the lack of willpower. It’s because your body is Literally fighting you on the fact that your deficit is so severe that you’re, you’re eating more than what you it’s offsetting that calorie deficit that you’re in because now you’re eating 4000 calories on Friday, Saturday, Sunday, and then you just gave up.

Mike Collette 25:16
And now your man’s juice. You’re saying, like, That’s why, you know, when people starve themselves on it, maybe unintentionally because of lifestyle, but they starve themselves throughout the week, a little bit, and then maybe come Thursday, right? Maybe they can do it Monday through Wednesday. But Thursday comes like being a pizza tonight. Then Friday comes around, I got Chinese food. And then Saturday comes around and eat everything. And then Sunday, like, Oh my God, why do I feel so sick?

Jon Collette 25:42
It’s definitely part of it. And then there’s like a relationship with food too, as well. Now I’m eating pizza. So now I’m doing something wrong, because I’ve been eating in for, you know, Monday through Thursday, and then Friday and or not eating?

Yeah, we’re Yeah, you’ve already just, you know, you haven’t been eating much at all, you have something that’s highly palatable, your body’s like, Cool, let’s capture some calories. Let’s what we like this, you’d be more of it. It’s hard to control your satiety when you are chronically under eating. And then it’s also stressful. So you know, it’s gonna impact a lot of things, your energy levels, like, if you want to try to build muscle and eat 1200 calories, or just be very restrictive, good luck, like, it’s not gonna happen, you’re not going to do it, your body can’t lose weight and gain muscle at the same time, especially in that severe of a deficit.

Mike Collette 26:37
That’s, that is a challenge because it requires more energy to do that

Jon Collette 26:43
grow muscle, more calories. And if you’re in that much fewer calories, then yeah, you’re gonna, you’re gonna struggle.

Mike Collette 26:55
Alright, so we talked about the annoying myth, that was the metabolism. So we talked about a few different things around nutrition. If you were to give people like the bottom line, probably most helpful, maybe one to three tips. For people that might be listening, they’re like, I want to lose weight, or I’ve been trying to lose weight, or this is really important to me, I need to lose weight, or whatever. And they’re rare. And I guess the bigger thing there is, they’re ready to write. Because if we’re not actually ready to commit to change, it’s probably not going to happen. That’s compliance. So for the people that are listening, like I want to lose weight, I actually really want to, I need to, etc, etc. What are some of the most important things that they need to focus on? I know, you’ve already talked about a few. But what are some things that you would say to that person if you met them at like, a bar? Probably pre COVID. But you know, you meet someone on the street? And they said, Can you give me some advice? If their advice is weight loss, or just how to be a

Jon Collette 28:00
weight loss?

Mike Collette 28:01
I’d say that’s the, I’d say the majority people’s goal.

Jon Collette 28:06
Okay. Um, I would probably start with sleeping, like, if you can optimize your sleep that way? Yep, that’d probably be number one. So if guys listening probably weren’t expecting that. If you’re not getting enough sleep, then that’s also going to impact your not only your cognitive function, like you know, how you be able to be productive at work and things like that. But if you’re not getting enough sleep, it’s also going to impact your appetite. So we’re going to have a, if you think about it, like it makes sense in this aspect, if you’re tired, you’re you’re looking for energy. So where can we get energy from we can get it from food calories. So you might go and have, there’s even been studies that people that have been sleep deprived for a period of time consume, like, on average, like 400 600 more calories per day. I don’t know don’t quote me on the number. It’s something in that range. Just from not sleeping enough like not putting any other parameters on their diet compared to the other groups diet like full rested versus, you know, sleep deprived, like five hours of sleep, they consume more calories. So if you’re struggling with you know, if your goal is that you want to lose weight, make it easier by not being deprived of your sleep. Hydration would be number two, if you are if you are constantly dehydrated, you’re probably also going to be struggling with your goals in the gym. You know, being able to perform, push harder in the gym, but you’re also when it comes to like a weight loss standpoint. Water is needed for your entire body to be able to operate correctly. So if you want your digestion to be, well, you want all these things to go smooth. Having more water is also going to make sure that we’re not, you know, getting little tricked of dehydration for hunger. So sometimes people can be hungry when they’re really dehydrated. So usually a good habit to get into is have a glass of water first thing in the morning when you wake up, because you haven’t had anything in a while, start your day off on a good note.

Mike Collette 30:35
Also, don’t drink too much water before you get to sleep too, because I tell you let that impact your sleep.

Jon Collette 30:40
So then have a goal for how much water you should have. I mean, I think it’s always going to depend on the person and how much how active they are. But usually a good number is somewhere around like half a half ounces of your body weight usually argue for, for people, but it depends on the person. But yeah, hydration and don’t restrict food. If I had to get gray, I would say that, for fruits and vegetables is don’t restrict food. don’t restrict, let’s dig down the diet, hydration, and don’t restrict food. Yeah, cuz if you if you have all these things in your diet that you focus on that you can’t have, then you’re not focusing on the things that you can have. So if you allow everything in your diet, then it gives you more opportunity to focus on things that you want to have more of, versus thinking about. Um,

Mike Collette 31:38
that was a loud noise.

Jon Collette 31:40
Yeah, my phone synced with my laptop. So I get a text message. It’s well known. Um,

Mike Collette 31:48
there’s a way to shut that off. Just so you know, I know you’re not good with computers, you mentioned

Jon Collette 31:56
figured out just a little bit. Um, yeah, what I was saying was just like, yeah, don’t restrict, don’t, don’t have, don’t be overly restrictive with your foods. You want to prioritize fruits and vegetables, but don’t be overly restrictive with your, with your, with your with what you’d like to have in your diet. If you’re someone that likes to have, you know, a glass of wine from occasion, if you say no, no, no, no, no, when you go ahead and have it, you’re probably going to also eat some other poor quality food, because now you have that guilt associated with that food.

Unknown Speaker 32:30
Yeah, I understand that. And then the other the other side of that is right, people don’t have the self control, but you’re talking about learning. Yep. Learning self control.

Jon Collette 32:40
It’s practice to do that, for sure. That’s the benefits of having like a coach someone to be able to help you is, you know, not to be like, hey, go eat, go head and have a pop tart and be totally fine with it. People probably aren’t going to be able to just do that right away. So having some support. It’s always helpful, but

Mike Collette 32:59
the support makes a lot of sense. JON, why don’t we switch gears? Kind of What’s it like being a new dad

Jon Collette 33:09
Exhausting. You have a different perspective on on things. So when you when your baby sleeps five hours in a row, and you get five hours of sleep, you’re like shit, that was a pretty solid night. Versus versus like three hours of sleep. I used to be like, yeah, like, I need to get my eight hours now. I’m like, five hours is much better than than three. So how are

Mike Collette 33:40
you? How are you? So for everyone else at home that might have those same issues with whether it’s kids or something like that? How are you still focusing and doing these things in these habits as it relates to nutrition and staying healthy and fit and lean and that sort of stuff?

Jon Collette 33:57
Um, I understand how I’m gonna feel after I do think so. I don’t feel like working out in the morning, like, ever. Like I get to the gym. I don’t even like, I almost don’t even want to talk to anyone until I’m like moving my body. I’m like, just, I’m tired. My eyes are sensitive to the light. I’m just not ready. But I go and workout at 5am even if I have been up since one o’clock, I know I’m going to feel better. So once I do I have better energy for the whole day. So just understanding how I’m going to feel that helps with me when it comes to work now, but just um my nutrition just hasn’t really changed much just because I already kind of have like a pretty good like routine. I haven’t had the change that routine, but I’d probably say if you’re like a new parent. Don’t. Don’t make things even harder on yourselves by maybe being super focused on trying to be in a calorie deficit. I’d probably say like, you should eat at maintenance. Don’t Don’t worry about what Like weight loss right now worry about your energy, try to be able to maximize your workouts and you know your time efficiency and do the best that you can. That’s all you can.

Mike Collette 35:15
That’s great advice. What is your? What is your routine look like for nutrition? I know it’s going to be different for everyone else. But what are you? What are you eating on a daily basis? Because it’s probably pretty relatively consistent, right?

Jon Collette 35:28
Yeah, for the most part, I typically I will

Mike Collette 35:33
track anymore. Do you track your nutrition? Or do you have it on dialed in, you don’t even need to track it.

Jon Collette 35:39
I track my stuff like half the time. Like it, I have a pretty good idea of like, I usually have like a similar breakfast and lunch. So I might like track and like have like a general idea, okay, have this much protein or this many calories like remaining for dinner, and then I’ll just kind of like approximate, and that’s usually pretty good. I’m not, like, deficit right now. So I’m also just like, I’m like maintaining which it’s a lot easier for me to maintain that is I wanted to lose a few pounds, I’d probably be a little bit stricter. But um, I wake up and I have my coffee in the morning, like I was working out at 5am I usually have a bowl of cereal with some blueberries and milk. So I have a little bit more carbohydrates in the morning after I work out I have a protein shake an hour or two later. And then I usually have lunch at like 10 or 1030. I have an early lunch now that I that I just get up at that time. And I normally do something like I like eggs a lot. So I’ll either do a breakfast sandwich I’ll do like, like two pieces of toast with like an egg on each and avocado. And I’ll do like Greek yogurt and then dinners typically like what we preps I might do. Like now that Lily’s home at like, we have a little bit more like leeway that we don’t have to do as much prep so like we had like salmon last night so like cook dinner. While we might do like protein, vegetable carb, I normally have like one serving of like animal protein per day with my dinner. And the rest is like through like more like with vegetarian diet. And then I have some candy or ice cream every day before I go to bed. Why not? Gotta do it.

Mike Collette 37:34
restrict yourself, right? Um, I know you gotta leave, you gotta leave soon, right?

Jon Collette 37:41
Um, well, let me check my message because this person messaged me. So they have a legal battle. So no,

Mike Collette 37:50
mid conversation. Um, so alright, well, then that allows me to ask a couple more questions. How are people that drink alcohol? How do those people lose weight? Because I think one of the big, I don’t want to even call it a method. And alcohol is a is a culturally accepted thing. It’s not necessarily awesome for you, right? It’s something for the most part, it’s putting poison in your body. But to enjoy that the social aspect and not be restrictive. If that fits into what’s best for that person, how do people still be able to enjoy summer cocktails and the whiskies and all that stuff and still be able to maintain, or at least or even lose weight, if that’s their goal.

Jon Collette 38:44
Um, if we were talking don’t misquote me on this, but if we’re talking about my calorie standpoint, if you were to have like, a whiskey on ice, it’s the equivalent of like a banana and calories of bananas like 100 calories, so if you were to have like, like two ounces of like whiskey and I saw like two shots, it’s about hard alcohol somewhere between like 40 to 80 calories for an ounce depending on the type of is vodka or tequila proud. So you’re getting a restaurant might be like, one the two ounce pour. So it could be anywhere from like a banana to a banana and a half which can easily be incorporated. It’s just the volume of how much you’re having is what we want to be aware of. And then you also want to be probably focus a little bit more on the type of drinks that you’re choosing. So if you’re, you know, wanting to do like a cocktail though, a way that you can make a cocktail lower calorie is to do like diet soda or do like they have like a lot of those sparkling like juice waters now they’re like carbonated like waters. They’re basically officers. Yeah, they’re like they’re like cell service. than or like sweeter like they have sucralose. So tastes like you’re having like juice or soda or something like that, but you’re not getting all the calories you do. And now you’re hard alcohol, only getting the calories from the hard alcohol versus that. So you can still enjoy the cocktail. But you probably just want to not, you know, go towards like the