Your health should always come first! This episode covers the importance of taking care of yourself from the inside out. Raymundo has a couple special guests to help you realize the different ways in which you can increase your health. First off we have Marissa Fratoni, a Holistic Nurse, who specializes in cannabinoid and other holistic treatments. Next, we have, Jay Morales, a Certified Sports and Medicine Trainer and Coach. Tune in to this informative episode.
Featuring:
Marissa Fratoni - Blog: HolisticNurseMama.blog Email: marissa@holisticnursemama.com
Jay Morales - IG: @sunfitx
Follow The Raymundo Show
To Donate:
Your health should always come first! This episode covers the importance of taking care of yourself from the inside out. Raymundo has a couple special guests to help you realize the different ways in which you can increase your health. First off we have Marissa Fratoni, a Holistic Nurse, who specializes in cannabinoid and other holistic treatments. Next, we have, Jay Morales, a Certified Sports and Medicine Trainer and Coach. Tune in to this informative episode.
Featuring:
Marissa Fratoni - Blog: HolisticNurseMama.blog Email: marissa@holisticnursemama.com
Jay Morales - IG: @sunfitx
Follow The Raymundo Show
To Donate:
ye. It's your host Raimundo and I'd like to welcome you to my show. Where we try to relate. Help motivate. And keep it a hunted. In the new 600 with the big rims on it. That's a classic. What happens to those two? Bam, urban Gotti. Daddy. I forgot their names. No bull and Gotti. But yeah, we got another one for you. This is episode 16. No health, no wealth. But before we get to the proceedings. On this lovely day, because every day that we are alive, Is a beautiful one. Rest in peace of those. Didn't get to join us today. But always got to start the show with It's Ben moon does quote of the day Yeah, but the quote of the day come see you by Richard Baker. I'm not, I don't think he's Jamaican, but I just, it reminded me of one of my. Oh, remind me of a teacher from my high school that my brother used to be like Ms. Beck. Huh? And the quote is to get rich. Never risk. Your health. For it is the truth that health. Is the wealth of wealth. And. That's very powerful. Cause that's the whole, pretty much reason why I wanted to make this episode. Like, yo, I know you want to make money. I know you want to do everything, but. Don't forget about your health. It's the true wealth cause. You have energy and you be alive. To do anything. But you can be rich and have to spend all your money. Having to fix yourself. So it's definitely something that could be done simultaneously. I'm going to y'all want to have money. That's the. It's the way to true freedom in this country. Like. If you could do whatever you want, if you don't got to live paycheck to paycheck. What you got to do is build something that can provide that for you. What are risking. Your sanity. Your. How good you are, how you. How good you are, how good your body is, how good your soul is. And coming from an experience like whenever I've been on the road chat a better my life. I eat less. I sleep less. And then usually I like burnout and have to. Figure it out again. But like always, I always try to find a new approach. To do something that's important to me, it was going to make a significant difference in my life. But enough about the quote of the day. Let's get into the episode. No, how. No wealth. You still listening to the smooth sounds of. Mystery moon though. Yeah, man. But this episode. Has been in my mind for quite some time. Which that's the case for all my episodes. As soon as I started this, I just had like a certain vision. And just to see it come to life. Differently, but still the same. Because I wanted to make sure that. The more you listen to me, the more you get to know me. And I'm hoping. I can help you in some way. Either by showing you that I understand. Or by giving you tips that I've researched or finding someone else who got better. Tips than me that can help you. And so far everything's been just working out in. Turning it to a, I'm a masterpiece. I was so. Heavy on my first season in season two is becoming more, it's more personal to me because. I've was able I've been working on. Trusting my creativity. And my production and. Even me as a podcaster, like I've had to just let go of all these expectations. And just make sure I do. Best. But through all of this, I haven't been great with my health. And all I've been doing has been thinking about. Well, my wealth and. Being able to make money for. For future generations, like that's the shit I've been on. Usually all my comeback journeys start with. Me doing some type of exercise. Then me feeling better about myself. And then me doing really great. That if again, about the exercise or all the things I took to get me to this better place. So. In the beginning I used to make shots. I ran hit the gym sometime. Meditation was like almost every day. Yoga was almost well, yoga was three days a week. And all these things were making me feel like. Unstoppable. Like the combination of these three things. There's some different, my mom, body and soul, and I was like a different person and people would just. They're like, who is this guy? Cause like I said, when I came back from Miami, I came back real quiet. I came back like, I felt defeated like. So I had to learn more and Now my knowledge, like I said, my knowledge is different, I wanted to get other guests on my show that, that lived this. Health life. On on a regular and. I'm hoping. These interviews that I have can. Give you a better idea. About being healthy and How sometimes it's not as difficult as you think. I mean, don't get me wrong. Any change. And getting out of your comfort zone is always going to be a pain in the ass, but. Learning new information about going about it. I feel like it was always helpful because it might be that one. Today. You might hear something that might change. Your life forever. Cause there's something you're doing right now that did the same thing. So I was able to get. two individuals. To help me make my point. Cause they live in it every day. So. Let's get
ray-gonzalez-ray-zzmsr:I don't know everything so it was always great Great to get someone else's outlook on something especially when it comes to health and wealth I wanted to get a little bit of help today from Marissa for Tony She's all about health I was very excited to interview her and good information you guys can use to help you in your on your health journey but with no further ado Ms Marissa herself I let her introduce herself
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Hi thank you Yeah as Ray said I am Merissa for Tony and I am a holistic nurse specialize And cannabinoid therapeutics yoga maternal health behavioral health and I have a background as a massage therapist as well
ray-gonzalez-ray-zzmsr:That's awesome Dan what's like a good same with everything in one it's like you're like Walmart you got it all
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:I've never been called the Walmart of health before That's new
Yes, I would love to know how you got started in in the health field.
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah I started my career as a massage therapist and I've just been I kind of ended up in the field by accident I wasn't ready for college when I was 18 19 years old So I looked at vocations and I picked something out of one of those career books and I went to massage school I'd never had a massage before in my life and I'm like okay Yeah that's what I want to do And it's worked out
ray-gonzalez-ray-zzmsr:to say the least that's also because I've looked into that before but I chose the bank teller There was they had an object for a bank teller and the first week we did a they showed those how how interest is calculated So I ended up dropping out of the school
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:that was it Not for you
ray-gonzalez-ray-zzmsr:I learned what I needed to know I'm like I'm not going to pay all this money back no way it's gonna take me like 20 years you're a holistic registered nurse
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:I am a member I'm a registered nurse Yep I I went to Fitchburg state here in Massachusetts for nursing school I've been a nurse for about 10 years I've been in the holistic health field for 20 but yeah I'm a real nurse I have my RN and I I practice with an integrative medicine practice Right now we certify cannabis patients so that they can access the medical use of marijuana program here in Massachusetts but beyond that I also help pay patients with mindfulness practices help them learn how to meditate just how to really improve their overall health and wellbeing with different more holistic minded practices And that means that we really help them connect their mind body and spirit help them really heal on all levels not just throwing medicine at symptoms
ray-gonzalez-ray-zzmsr:I believe in the holistic way I just don't know too much about it Like I want to I feel like there's not I don't know Every time I try to do research I don't feel like I find too much like the remainder show is all about mind body and soul like everything And I preach heavy on meditation but there's just other factors like I read something about like healing having your body like heal yourself I would love to know more about that
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah our bodies are meant that he Oh and a lot of us don't understand how to access those sorts of things where really know we're really taught that we need to go to the doctor in order to discuss what we're struggling with and then they usually pick up our top complaint or symptom that needs to be dealt with And then very often you'll leave that doctor's office with a prescription for a medication that treats that one symptom but the those of us in the holistic health field we look at your entire picture We want to know what your lifestyle is We want to know what your what are you doing to improve your symptoms And I think for a lot of people that's really eye-opening because I think the conventional medical system is very disempowering it's you know uh teaches people that you have to go to the doctor in order to get fixed or to feel better And that's not true You can really take the vast majority of your health and your own hands and with regular practices and consistent effort you can promote healing in your body
ray-gonzalez-ray-zzmsr:and and with those doctor bills I I don't see why everybody's not looking into it
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:We really need to get better with not only helping ourselves heal but we need to really hone in on the prevention aspect too One of the reasons why healthcare is so expensive in this country is because we have so many people who are chronically ill they're struggling and it's expensive so we really do need to look at prevention as a it's a need to really reduce the healthcare cost in this country
ray-gonzalez-ray-zzmsr:Things like this make me want to be like a doctor a therapist dentist I want to help I'm like that too Like I want to help everybody and in more ways than one but what was it for you Like what made you say you know what I'm going down this path I'm going to be a nurse I'm going to do it I'm going to give them best of both worlds You know I I have knowledge about the medical part but I also have a whole nother range of doing things naturally
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:well I started my career like I said as a massage therapist And it just dawned on me after a few years I really love this I really love helping people I really love being able to to help people feel better There was nothing better to me than working with someone for an hour or two and then noticing like they came in slumped over and Not feeling good or in a lot of pain And then they worked with me for an hour or two and they left and they were so much better And I wasn't sure that this was going to work out I remember I got into a vocation without really understanding what I was getting myself into which is what a lot of 18 and 19 year olds do Right Um but
ray-gonzalez-ray-zzmsr:me about it
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah after after yeah a few years the passion just continued to grow and develop in me And I really wanted to help people in a greater way In my scope of practice as a massage therapist was really limited there was only so much I could do So nursing became my next endeavor and I really I fell in love with nursing too I really loved being able to help people in a much greater capacity when I graduated from nursing school I was fortunate to get a job right out of the gate And I worked in the operating room which is like the least holistic Well yeah It's like the least holistic place in the entire medical Yeah And I did that for two years Yeah And it was a wonderful experience and I really loved learning about what surgery was all about And again just helping me deal with serious problems There's just for me that is something that just I'm so passionate about helping people in that capacity but holistic health is my love and my home and it just called to me So after two years of doing that I ended up leaving the hospital and I went into visiting nursing Which is the much more holistic in a sense that you can see someone in their environment and you get to know them in their home in the comfort of their home and you really get to help them with all sorts of things you don't just helping them with their health but you're really is making sure that they can make their life work and you're also helping them make lifestyle changes as you work with them and then I did that for a few years and on a bad week I threw out a resume to a medical dispensary that was opening I was having a tough week with with work and I was like okay I need to do something else a little bit something different I don't need to quit nursing but I just wanted to try something And this is like six or seven years into my nursing career And so yeah I throw out an application just Willy nilly to a dispensary here And they hired me and I developed their patient care processes and I was their dispensing agent dispensary manager for about a year and change And it was really eyeopening I was working with patients who were coming to me with these amazing changes in their health because of cannabis And I just never I had never considered cannabis as such an amazing healing therapeutic unnecessary medicine
ray-gonzalez-ray-zzmsr:I feel like I always knew that but I feel like I needed more backup And it's funny I was I was telling my girl was like you remember that movie Jerry Maguire show me the money and she's like you have me at hello I'm like she had me at cannabis therapy So I need on this show I need some no like what other benefits besides being able to relax and feel Pain-free I know there's more to it And you know I mean not not everybody agrees with it but I I just think it's It's worth taking an extra look and see why you know this from my understanding I know it helps with nausea Like if someone has some form of cancer or some type of sickness it's able to help with that but if you can yeah If you can give me more feedback on what that is that'd be great
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:So I like to start with everybody has an endocannabinoid system You have a system of a network of receptors found throughout your entire body in the brain the immune system the nerve system and cannabis stimulates this system to promote A process called homeostasis in the body and that's basically brings the body into balance so what we do know about cannabis is that it evolved with us as human beings it's been used as a therapy in the world for millennia and in this country we've prohibited it for 80 years So it really it's sad because it was in the U S Pharmacopia for for quite a long time in the 1850s until the 1930s And then Henry and slicker he is known as sort of the father of the DEA he was a real alcohol prohibition as he really enforced alcohol prohibition When alcohol prohibition came to an end he needed something else alcohol was legalized So then we you see this vilification of cannabis which was used by a lot of people for a lot of different conditions And lo and behold now that we've come away from sort of this fully prohibition status and we're really working toward legalization now we're seeing all of those conditions that were that were being treated back then They're being treated now and they're being treated adequately and effectively with cannabis medicine
ray-gonzalez-ray-zzmsr:Which could have been there the whole time if we would've just left it left it alone right
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah I mean it really is it's there there are people that really require cannabis in their bodies in order to function well So there's a lot more to it It's such a it's such a deep deep issue but that's that's the broad strokes of how we got here
ray-gonzalez-ray-zzmsr:I think Yeah I think it would be fun to do more research I think it would be I'll do my listeners will Mondo more research about that and what's this guy's name again The um well I like the call I like to think of him as like the fun blocker cause he wanted to stop alcohol man
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:yeah Henry Anslinger Yeah he's an interesting I'm probably pronouncing and Slinker yeah he's you can look them up Yeah But he was not uh he was not
ray-gonzalez-ray-zzmsr:one at some time at some point
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:he was not a fan of cannabis
ray-gonzalez-ray-zzmsr:yeah He he definitely he definitely got to go He had a goat
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah so yeah definitely look them up I think a lot of people too when when we leave the propaganda cause that's what we've been dealing with for with the war on drugs and say no to drugs all of that stuff that we grew up with dare there's just tons of propaganda That is really it's inaccurate It's all been um You know it's really vilified this really remarkably safe medicine It has a safer profile than water like cannabis
ray-gonzalez-ray-zzmsr:That's awesome I like the information you're giving me I'm just like wow this is exactly what I expect but continue
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah no I mean it's true You can overdose on water a lot easier than you can overdose on canvas So technically
ray-gonzalez-ray-zzmsr:you can die from drinking too much water This is a
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:You can exactly you can die from not having enough water You can die from having way too much water And then compare it to legal substances whether prescribed over the calendar or marketed in retail such as alcohol and tobacco I mean cannabis is it's a substantially safer substance
ray-gonzalez-ray-zzmsr:I just know during the editing process I'm going to or you're going to hear the round of applause is behind every every time you say I didn't know about I'm just going to put the Roundup a pause button round of applause I feel like that's amazing And I feel like we can go on and on about the cannabis so first of all I read your bio And I don't know if you can help me with mine because that was a hell of a book like about four times I loved it
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:You
ray-gonzalez-ray-zzmsr:Oh you're welcome And One of the things you had in the bio was I saw a functional nutrition and yoga kind of wanted a cause I will have a problem with the nutrition part recently and yoga when I used to do yoga I just I had a combination of yoga meditation My life was different
So tell me more about yoga, right? Cause you're a teacher.
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:I'm a yoga teacher so I'm without a studio right now but our studio had to got affected by COVID but yeah eventually I'd be back out in the community teaching and then functional nutrition I I'm a health coach through the Institute Institute of integrative nutrition So basically functional nutrition is just another Avenue to go for people who are really struggling with symptoms that are really resistant to conventional treatment very often people Whatever's dry driving that disease state really needs to be dealt with at a base level the base level means that we really have to have proper nutrients so functional nutrition is really helpful for people who are struggling with these conditions who really need to fix the root cause of their disharmony and it's it's different for everyone Everyone is taken as an individual there you really have to look at again that whole picture and to understand what that individual really requires in terms of nutrition support
ray-gonzalez-ray-zzmsr:I want it to be a life coach once upon a time I kind of still do but Sometimes it's like you know you have problems with your own life
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:I think all of us I don't know any health care provider or health provider or holistic healer or whatever we identify with we all struggle with what I call here healers bane So even though you have your own struggles in life you still have to help people unfortunately that typically means that you get into bad habits of putting yourself on the back burner so that's my healer vein I do I I even though I have all this knowledge and I and I help people you know um all every day I struggle to take care of myself the way that I that I deserve So it's not a it's not as if I I have all this knowledge and I am able to utilize it well for myself So
ray-gonzalez-ray-zzmsr:mean that's that's good to hear Cause you know sometimes you think you're the only one that feels a certain way about something and getting another perspective about it It just kinda like that's you see like okay it's not only this way There's more than one way but what is something you could tell my listeners that they could do today any type of advice just something that they could just start with today that can help them in their lives mind body and soul
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:in Western culture especially we breathe with our collarbones And your lungs if you didn't know I know sure You know Right But is below your collar bones but yeah a lot of us we have anxiety especially now after the coat with COVID and all that and we're struggling it is we have most people have a baseline of anxiety happening right now because we are in unprecedented times pandemic living is not normal and so we're in like a sort of Constant low grade crisis mode and I think the best thing that people can start with to really tune in to what's going on with them and to really improve their overall health and wellbeing is to just simply breathe I do a three-part breath where you just make sure that your feet are flat on the floor You sit up nice and tall place your hands on your thighs shoulders back and then he just In and out I like to really expand through the lower belly all the way off to the heart center and then hit those collar bones take one more sip of breath and breathe everything out And if you do that three times that can really change your outlook It can change just how you feel in that moment and it might actually really help you just work through some of these challenges that we're all experiencing right now But I think the most empowering thing that people need to know is that you have control of your breath and you have you can actually make yourself feel better right here right now without anything else you don't need any substances you don't need you don't need money You just need to sit up tall and breathe and focus on your breath
ray-gonzalez-ray-zzmsr:That's amazing sometimes it's just that simple breathe Take a step back and just live in the moment
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Yeah
ray-gonzalez-ray-zzmsr:How can my listeners find you or get more information
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:I have a blog they can come and find me on my blog It's holistic nurse mamma.blog and then they can find me@marissaatholisticnursemama.com that's my email yeah just shoot me an email and I'm happy to jump on a a call or I take consultations and then from there we can determine what works best for for both of us it has to be a mutually beneficial Like I have to know that I can help you if I'm not able to help you then I will refer you off to Someone else who can
ray-gonzalez-ray-zzmsr:Not too many people do that Some people are like show me the buddy I don't I'll find the way to help you but Cause sometimes that's not always the case so you know it's great this was a great interview I appreciate you being on the Raimundo show Thank you I hope you have a great great day and I would love to have you back in the future Hopefully when the show blows up
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:absolutely That would be great Thank you so much Ray It's been a pleasure meeting you and pleasure talking to you today
ray-gonzalez-ray-zzmsr:actually before we leave one more question which are out throw it in there before we did the whole final thing if you ruled the world well one thing that you would change
marissa-fratoni-rn-cmt-ryt-inhc-ray-zzmsr:Oh everybody would have access to the healing practices and healthcare providers that they require without it costing an arm and a leg or a mortgage payment They would have what they need Everyone will be taken care of
ray-gonzalez-ray-zzmsr:we get another round of applause please I need like about seven of them right now
ray-gonzalez-coach-jj:I'm not the best that. Keeping in shape currently. I'm not in the best shape of my life, but I know someone who's usually helps people get into the best shape of their lives and always disciplined enough to be in the best shape of his, you heard of my cousin before. I mentioned him on episodes. Oh five. we named them the chef, the world knows him as a coach, Jay. he's walked by J-Lo. I just want to mention that he's been in the same room as us. He has more highlights to that, but I'm just proud of that as a cousin and as a brother, but yeah, I'm gonna let him introduce himself or we can take it from there.
guest-coach-jj:Yo, yo yo appreciate, you bring me on the podcast and all that. my name is, I'm a certified personal trainer through NAZA, which is a national Academy of sports medicine. I'm also the second certification through AAI Isma, master trainer level two. So,
ray-gonzalez-coach-jj:yo ma my fault master yo, when you, when yo you hear that, I'm not getting advice from a regular trainer, a master trainer.
Yeah. And how long you've been doing it for?
guest-coach-jj:I've been doing it for about what seven years now, personal training and also the boxing kickboxing training too.
ray-gonzalez-coach-jj:nice, nice. Yo, I always wanted him to train me, but when I was living in Miami, I was fronting like for real, but I'm going to make some money and he could train me for a what'd you call it the zoom shit. We use it right now.
guest-coach-jj:Oh, add a couple of people. I changed on some during COVID.
ray-gonzalez-coach-jj:how was the training business for you during COVID?
guest-coach-jj:to be honest, I had a couple of clients that didn't care about the whole COVID stuff, and I didn't really care too much about it. Cause I felt like I had the best immune system ever. So I was like, COVID in doing shit to me. I was partying and living it up all up, but I was trying to clients in the park and other clients, I was trying to move his room.
ray-gonzalez-coach-jj:one thing I can say about coach Jay is that he's always living his best life to it,
guest-coach-jj:always trying, always
ray-gonzalez-coach-jj:whatever he do, he just do it to the, like his best. Like, now he's living in Miami, what's the weather like right now over there.
guest-coach-jj:why now it's like, partly cloudy, but it's like 84 degrees. I think one of them.
ray-gonzalez-coach-jj:Yeah. Why you started like a weatherman was probably Carly with a chain.
guest-coach-jj:Makes everything sound professional. You know what I mean?
ray-gonzalez-coach-jj:yo. And I'm over here freezing in the room, man. I'm over here. Y'all got a hoodie on. I got a fucking third bullet.
guest-coach-jj:It's crazy, right. Different parts of the country and how it be.
ray-gonzalez-coach-jj:Yeah, man. Yeah. So y'all know from, if y'all listen to my episodes, I'm sure this is not my first one. I lived in Miami, this was my roommate, so yeah, I left the good weather to come back to the cold book. Great things have been happening as I've been here and great things been happening for him since I left. I definitely wanted coach Jay here to kinda give us expertise or expert advice on, working out because it is important. And a lot of us always worry about making the money, but you want to make sure, we good when we make the money. So we don't have to. Use the money to make sure we good. We can kind of do it simultaneously. And again, you have to work out. I know you think, you're working out your fingers, precedent of remote button, but that that's just not burning calories. Let's be serious. So coach date realistically, how much should you work out during the week and how long.
guest-coach-jj:well, it really depends on your goals. So if you want to get to your goal at a faster. Rate, shorter timeline and you want to try to maximize every day or a week. And you, of course, you always want recovery. So like six days a week, five days a week, if you want a faster result. and then I've even had clients grow muscle only three times a week. So it depends how I'm, how many times we're going to hit that same muscle group or how active they are because a person has. Working from home on a computer, or there is burning a lot less calories and the construction worker. So it's kind of like his own workout when he's not in the gym. but I would always recommend anywhere from three to six times a week. And for an hour about an hour, you can get away with less than a quick 30 minute intense workout can also help you to.
ray-gonzalez-coach-jj:Yeah, man. And intense workouts. Right? Like they make it, I don't know what it is like if I'm trying to get out of the gym quick. So I'll do the workouts faster, intense, and I'll leave them feeling like a million bucks. Why? Why is that? Like, why is it like, why the harder you push to like the butter you feel like I always wanted to know that's like, this is, I didn't even put that in the questions that I present him like this umbrella.
guest-coach-jj:to be honest, I think it's the, the shorter timeframe is like people to put too much time in the gym. Sometimes they trying to overdo it. Then they overtrain and then. They, they the pleat, the energy, cause your energy, when you work out, comes from sugar, blood sugar of a called glucose or the stored forms called glycogen. So when we use that all up, it's like losing all your gasoline in the car, you end up going nowhere. I think that's mostly is people put too much time in the gym sometimes, and then they fall into a category, what we call over-training and then ended up getting hurt. And then they're really fatigued all day and they're just working against themselves. They're doing it the wrong way.
ray-gonzalez-coach-jj:Depending on your goals, but like, I kinda want it to be like a balance. 30 minutes, three times a week, that's the minimum. I mean, you could get more if you do more. Of course that's with everything. But, I just think it's important, especially if you're trying to change your life and I'm telling you no, that was great. I thought I'd be talking to myself in all these podcasts that like that eyes I'm that I was talking to myself, like I'm like, nigga. I hope you're listening because you want me here. I'm over here thinking about fucking snacks and cookies and fucking ice cream or see yo, we went to yo, no funny shit. Me and my girl went to, she might not go like that. I've mentioned this shit. What we went to, went to like a hibachi thing. And it was so good. We went back, we went twice,
Jonah's same fucking day bro
guest-coach-jj:As long as you can balance it, it's just, it's not too bad.
ray-gonzalez-coach-jj:that's what I'm saying. So in order to balance what I do yesterday, I would have to like, not eat for two days, but then I would be back to back to normal.
guest-coach-jj:I'll give me like a thousand burpees. He's the one
ray-gonzalez-coach-jj:Oh, yeah. I'll be trying to force myself to do those. And I'm like, nah, the floor is too cold. Right. So why does working out the body help the mind? Like from a trainer's perspective? I'm having y'all. It's great. Yo, every time I show them, my cousin is always a good time. Not in like the podcast don't change it. So it's just, it's just dope. Anyway.
guest-coach-jj:now, to be honest for multiple reasons, not only when we saying it in like scientific way, is because you release feel good chemicals in your body when you exercise. some of them are like serotonin where, research shows lack of serotonin causes depression. So you get to release a feel good, right there. also dopamine and endorphins, which help with your mood and happiness and Also with pain relief as another one with endorphins. That's really good. So when you're working out, you release all this and you kind of giving yourself medicine, like you, you feel good because of that helps with your focus, reduce your stress more concentration. There's a lot of mental benefits you get from the exercise
ray-gonzalez-coach-jj:It's great. Someone hit all that dope shit that it does for you and be like, I'll start them on the,
guest-coach-jj:and then I'll do that, right. It
ray-gonzalez-coach-jj:you got to start right now, man. You got to start right now, bro. Like,
guest-coach-jj:We're today, today,
ray-gonzalez-coach-jj:Even if it's like, yo, even if it's 20 jumping jacks, you didn't wait til Monday.
guest-coach-jj:right? Right. So end of this podcast, bang out 15 pushups, 30 jumpers ducks, anything.
ray-gonzalez-coach-jj:Yo, since we, since y'all, can't see me, cause we doing, it's, this is an audio podcast, but I thought the 15 pushups is just since we started the interview. So tell them Jane.
guest-coach-jj:Yeah, yo, I done seen this dude job and hit the ground.
ray-gonzalez-coach-jj:Yeah, bad. I w I had I didn't want to show up and do the one hand and shit. You know what I'm saying? Cause it's still being recorded.
guest-coach-jj:Yeah, don't get Bruce Lee on them. Sign on their them.
ray-gonzalez-coach-jj:Must be like, There's so many diets, which one usually works for you and your clients, which one, which is the, what is the goal tools?
guest-coach-jj:Shit. I'll tell you something. Me and myself and there's, I've tried almost every diet in the book within the past couple of years.
ray-gonzalez-coach-jj:He tried to shit out of it. Cause yo he's yo, another tag name he got Mr. Discipline. I don't know. No, I don't know nobody more discipline than this guy. If he says he's not going to have a bagel and two, 2025,
guest-coach-jj:okay.
ray-gonzalez-coach-jj:my cousin would not have a bagel to 2028. That's our business. Anyway.
guest-coach-jj:Yes. So no that's well, yeah. Yeah. I used to test my D my discipline all the time. Like, yo, this snake is real. Like he is not going to eat that. What is yeah, man is it's important to be disciplined because. I feel like you should practice what you preach. You know what I mean? And, especially being a coach, your clients see that shit a lot. I've tried keto that worked really well for me. I've tried carb cycling our to paleo was really good. But for the most part it's, it's not one size fits all. I always tell everyone tried whatever one you want to try and tell me, and I'm gonna guide you through it Whether you tolerate carbs well, or you tolerate fats well, or your genetics, have you set up this way or your body type, has you set up that?
ray-gonzalez-coach-jj:It just depends on you making it work most of these diets, offer like great benefits, but as you to it's up to you to stick to it
guest-coach-jj:yeah.
ray-gonzalez-coach-jj:reach your goals. I
So what would it be? Top tips? For losing weight. I know this is the good stuff I know people want to hit is. Because. We all slip off sometimes.
guest-coach-jj:so when it comes to weight loss, Number one is nutrition is, is the amount of calories you're eating and what to eat. And the main formula to weight loss is you must burn more calories than what you're eating. We follow that formula. You will lose weight. So that's the main, that's the main formula, and I hate to say it, but it's true. You could eat a big Mac in a day. And as long as it is under your, your calories that you're burning, you will still lose weight.
ray-gonzalez-coach-jj:So if you didn't know that that's better than a Snapple, fag Eric,
guest-coach-jj:So, but nutrition is key. You can never, and at some, our clients all the time, you can never outwork a bad diet. If you can't constantly going over your calories, you will not lose weight. You will continuously gain weight. Cause you have to follow their mathematical formula. That's basically what it is.
ray-gonzalez-coach-jj:simple math,
guest-coach-jj:Simple math, calories in versus calories out. That's
ray-gonzalez-coach-jj:It's easier than please forgive my dear aunt Sally you're here.
guest-coach-jj:so there's what we call a calorie deficit. You gotta be in a calorie deficit for weight loss, and then number two. is your exercise. You, you gotta be able to news or burn more calories throughout the day. So how do you do that? You've got to move more. The more you move, the more calories you burn. So definitely more exercise. And then number three., I would definitely say sleep and recovery.
ray-gonzalez-coach-jj:Yeah, sleep, man. Sleep is like under the radar. Like sleep is important, I'm asleep as the cousin of death, but you get close to the death. If you don't sleep statistics,
guest-coach-jj:Hey, that's dope. I like that. And I've heard that.
ray-gonzalez-coach-jj:right on the spot. So let's give it up for Raimondo. Oh bet. All right. So yeah, so I'll give them one more tip for weight loss,
guest-coach-jj:make sure you're drinking enough water because you cannot burn fat efficiently without enough water.
ray-gonzalez-coach-jj:Yo, we are, water's not only for Aquaman. Duke is for you too, man. I just saw that shit.
guest-coach-jj:Yeah. It'd be not funny. Cause when I fucking, when I'm in the ocean, I come out of there. Like you'll listen to it a little like Apple man.
ray-gonzalez-coach-jj:Oh man. That was a good movie, for the people that want to gain weight, you know what I'm saying? Every now and then I hear a slim GMC. I can't even gain weight. I can't do it. You know what I'm saying? How, how can we help those? And, cause depending on, the reason for it, you know what I'm saying? Cause I, everybody wants to gain weight and that shit don't even sound right to somebody who being cookies every night,
guest-coach-jj:so we want to gain weight. We got to do the opposite of the same formula. We have to eat more than what we're burning. Which can be very hard. So I'll give you a quick example. I'm myself, I'm trying to gain weight has been working out. I started at one 55, a couple months ago, and I'm seven now, one 80. So I gain weight because I use the formula and the formula was I'm burning 3000 calories a day. So I eat 3,500 calories a day now. I mean, in 500 plus every day, this is going to help me gain weight. So you want to be in a calorie surplus in order to gain weight.
ray-gonzalez-coach-jj:So, and they gotta be good calories too. Does it matter?
guest-coach-jj:it does to a certain extent, but once again, you can get away with it. And what we call in the gym world, a dirty book, you can do a dirty book where you just, you know, I ain't gonna lie. I do a dirty book sometimes too, because to eat Brown, rice and chicken, all that to hit 3,500 calories, I'll die.
ray-gonzalez-coach-jj:I know, man. I saw I'm like, yo, how I'm supposed to eat healthy and gain weight, eating all this healthy food. I can't,
guest-coach-jj:It's so hard, so hard. So yeah, once in a while, I mean, wings, once in a while, me and pizza, once in a while, I'm enjoying it. The thing is diet. You want to be able to stick to something that's gonna keep you going in the long-term. If you constrict yourself to a diet too much, and you don't have that discipline, then you want to break consistently. So might as well dance and so far. And so where you're going to enjoy it throughout the whole path until you get to your goal.
ray-gonzalez-coach-jj:Nice. Nice. I'll be out taking notes, man.
guest-coach-jj:So calorie surplus, you have to.
ray-gonzalez-coach-jj:Like if you want it to lose weight and gain muscle at the same time, how would you go about that? I used to always try to do that. Cause I didn't want to wait for the bulk and phase or how would you do that at the same damn time
guest-coach-jj:what would you break it down? What we call is a recomp or recomposition and as possible, it was just, it's really hard because the diet has to be almost perfect, has to be pinpoint accurate. So I actually have a couple of clients that I got to Successfully do that with recently my client George, he was able to put on, one month about three pounds of muscle and he lost a 1% body fat, which is pretty good. I was actually impressed, but. Recom, you have to, once again, we use a formula, we calculate it, but you want to be around your maintenance calories. So you match it to what you're burning. Right. And we put you on a good, weightlifting program and, you take care of the nutrition part of following what we give you. And then you're successfully be able to get a gain muscle and burn fat at the same time. Is it easy math, but it's possible.
ray-gonzalez-coach-jj:It's doable. So for you, naysayers, are you hating as, do their own work or anybody who don't work out? Got something to say about working out it's possible. Like for women, if they want to, if a woman wanted to increase the size of her, but dumped the dunk, what would be like the top exercises for her goal?
guest-coach-jj:I'll start with the number one, what they call the King of growth. And that exercise is called the hip thruster.
ray-gonzalez-coach-jj:The hip that I stopped.
guest-coach-jj:Yeah. The hip thrust,
ray-gonzalez-coach-jj:For you myth busters out there.
guest-coach-jj:that, that hip, the hip does. So we get the ladies, right, for sure.
ray-gonzalez-coach-jj:What's another exercise.
guest-coach-jj:number two would be. The single leg, hip thruster. number three would be the in my opinion, of course, the barbell glute bridge.
ray-gonzalez-coach-jj:barbell, glute bridge.
guest-coach-jj:Yeah.
ray-gonzalez-coach-jj:Is that the one that, that looks like they, they busted like a dance move on the floor.
guest-coach-jj:looks like the air humping. It kind of looks like it just ended up just throwing it up.
ray-gonzalez-coach-jj:But that, but that is a good work. I see. A lot of, I see a lot of women do that at the gym. I don't really see guys really doing that.
guest-coach-jj:Yeah. It's the whole Ejo pause moment.
ray-gonzalez-coach-jj:You know what, you know what I'll be like, yo son, something, what is your, what is he doing over there? That's not how we work out. top three exercises for like, to gain muscle.
guest-coach-jj:so it depends where you want the gain muscle, but I'll give you an overall, these compound movements is what builds you like a tank? you're working multiple muscle groups and It helps you work as one, you become more coordinated. definitely the Dell live number one. Yeah.
ray-gonzalez-coach-jj:yo, that live is important. I always, I don't know. Cause right now I'm currently in planet fitness and I refuse to do a deadlift. On the Smith machine, like, fuck that. I'm not doing it. I need freeway for that shit. I I feel like an idiot. Like I like, I don't know. I just feel like funny.
guest-coach-jj:Yeah, I never use the Smith machine.
ray-gonzalez-coach-jj:I've used it cause, I'm hurt all over the place. Like my shoulders, my knees, my elbows I'm feeling thirty-five right now.
guest-coach-jj:So Dell live I will also say the squat, the, the barbell squat or Dumbo squat, either one. And the third one, I would say, depending you can outgrow both anyways, you can do a barbell row, which is gonna build your back, like a power house. And then the barbell chest press
ray-gonzalez-coach-jj:Yeah. So yeah, those are those. Those might be like a two in one. Yo, yo, my shoulders are messed up, so I can't do the bench. Press your bench. Press used to be one of my favorite workouts to do, man.
guest-coach-jj:My favorite tool for sure.
ray-gonzalez-coach-jj:Especially when you're going like. wait for wait, which your boys and you're talking shit like, Oh, Oh, only one blade pussy. That's it. That's all you got, nigga. Fuck. That'd be the best shit, man. I mean, it sucks that we lose that shit, but yo, it's fun talking shit though.
guest-coach-jj:Yeah, facts. And the thing is like, yo, that shit ends up getting fucked up. That's how I got my first injury in the gym mother. My was talking shit on the deadlift. If you said, Oh, you can't do two plates. I'm like, nah, I really can't. He goes out a new bitch. So I'm like, all right, let me see that. Let me see that. I fucking you're damaged my back so bad. I was out for like two weeks.
ray-gonzalez-coach-jj:Damn.
guest-coach-jj:Yeah.
ray-gonzalez-coach-jj:Sometimes that shit happens, man.
guest-coach-jj:Yeah, lesson learned.
ray-gonzalez-coach-jj:I hurt my shoulder, trying to, I was showing my boy how to work out. So I was trying to like show off and then 10 years later I still got shoulder issues.
guest-coach-jj:Yep. Same thing. I still got back as soon from that one day.
ray-gonzalez-coach-jj:I was like, damn
guest-coach-jj:lesson learned lesson learned.
ray-gonzalez-coach-jj:you're not working anymore. You're doing something you love to do. So working is out the window. But right now you with the UFC.
guest-coach-jj:Yes, sir.
ray-gonzalez-coach-jj:which is a dope ass gym. I only went there a couple of times, but, and I know mean he's in a new one now, but overall you get UFC, of course, you're going to get like high quality equipment and everything. How do you plan to use health to build wealth in the future?
guest-coach-jj:I've been studying health for. dunno, like nine years now, since my, my, my brain surgeries, I was all about health. And now like you said, it's not a job for me is I wake up happy to get to work and just do my passion and get paid for it. It's pretty dope. But I plan to start doing a lot of online programs to reach everyone across the world and for people that want to lose weight, gain muscle. I'm going to put that in there and overall just teach you how to be healthy. I'm going to make programs for that for people to purchase.
ray-gonzalez-coach-jj:Nice. And if anyone's ever in the, Florida area wants to top notch, personal trainer, how could they find you?
guest-coach-jj:you can follow me on Instagram is sunfish X. So it's S U N F I T X. And I work at the UFC gym and Midtown Miami, Florida.
ray-gonzalez-coach-jj:Fire. Yeah, let's give it up. It doesn't move. Doing big things, man. I remember when he was shit, when he was a, a rookie to when the next time I went to visit, he was like top trainer. He was top dog at the time. Like it was to hear that, from. Hearing what he went through in the beginning. So I know if whatever he, this is one of the people I know that no matter what he wants to do, as long as he decides to do it as a wrap. So look out for coach Jay. He might be King J in the future.
guest-coach-jj:I gotta give you credit for this because then you're talking about the beginning. So I don't know if you remember this, but when I first started at the UFC gym, my first month I was, I was doing terrible. Like I wasn't making money. We have bills to pay rent was coming up and I couldn't close a cell to save my life. I didn't have any encouragement. So I was telling you I was a man to find another job. When we had a conversation. When I got back from work, I was a young mother, find another job and quit this by making money. I don't got clients. I want to say that you stopped me. That's your problem. I was like, what's the problem? And he's like, He was like, yo, you're telling yourself, you don't got clients, you ain't going to get in clients. And when you said that the exact moment a light bulb went off in my head and you was like, you got to believe you're very God clients, if you want to get them. And I was like, yo you, right. I can't believe like I was thinking, I was thinking wrong the whole time. And I promise you, and I told you this, the next day I closed two clients. Right right off the rib the next day after I closed another two, the next day after that, yo, I closed so many in that one week that the corporation gave me a bonus check for closing the most stars out of the whole company.
ray-gonzalez-coach-jj:That's fine.
guest-coach-jj:It all started with that.
ray-gonzalez-coach-jj:too, man. And I remember seeing you just get like better and better man. Like you know, that, that means that shit makes me want to fucking cry, man. Where the fuck is. The crying thing
guest-coach-jj:now Friday, I would think, it was because of that. And then from there to go, I feel that that was my stepping stone.
ray-gonzalez-coach-jj:Yeah. Always. Cause that's the one thing about me and coach Jay is always positivity towards each other. So even if we're not feeling positive about ourselves, we will never. Add to that. You know what I'm saying? So if he's feeling down, I'm going to pick him up. If I'm feeling down, he going to pick me up. When I say support squad, he's definitely, definitely one of the people I'm talking about. So I appreciate you being on the show because now I got to edit the shit out of it. But I appreciate you because you already know how to find codes, Jay he's on his way.
guest-coach-jj:I appreciate you. Thanks for having me.
ray-gonzalez-coach-jj:No doubt, because glad you made it
I really love and appreciate feedback. any good or bad, you could send me an listen to any of my podcasts or leave any feedback on the website, Which is www.theraimundoshow.com. you can reach me on social media, Twitter, Instagram, facebook@theraimundoshow.com. And if you want to be part of the history, you can donate on PayPal cash app, Venmo, anywhere with money and help is accepted. Appreciate you. What ways? Mundo? Raymundo's final. Say Don't play with your health. Your life is priceless. We're spending more time on your overall wellbeing. It's something you can afford to do right now. It's worth it in your mind, body and soul deserve the best care. We can't rely on healthcare takes more than a doctor visit. So really feel good on a regular basis. You have to make that change. Before life does it for you. All you have to do is make better choices. The one your gut tells you is true. We all different. Just have to find a system that works for you. But like Drake, like, but like a Drake album. Take care. This is the remote. No show. This is the Raimundo show. And I feel like Kanye motherfucking west, cause I just did this whole. Final say in one take. With a fucking neck brace on. I know, I usually drop my episodes, back to back, but. Pretty much a lost function in my right hand. And, uh, I got some nerve pinching shit, but. You know what I'm saying? Still got to get work and still got to finish strong. So see you next Tuesday. Love ya till next time. Peace. Love Mundo. Out out.