Our latest episode of the *Spirit of EQ* is an invigorating conversation with the insightful Quincy Williams, from Quality Wellness Performance and Coaching. We catch up with Quincy and discuss the nuanced relationship between fitness decisions today and their long-term implications.

Quincy's previous guest appearances on Spirit of EQ are episodes 62 and 67.

Top Takeaways

1. **Anticipating Future Health**: Understanding that the decisions and actions made in one's fifties will significantly influence their quality of life in the subsequent decade, stressing the value of planning and maximizing the present to benefit future well-being.

2. **Mindset Over Metrics**: Highlighting the necessity for a shift in focus from short-term physical health metrics like weight and blood pressure to broader goals about what one wishes to be doing in the future.

3. **Interdisciplinary Collaboration**: Emphasizing the importance of transparency and collaboration between healthcare providers and fitness professionals to ensure comprehensive client care and the consideration of medication impacts on fitness programs.

4. **Holistic Health Approach**: Advocating a balanced emphasis on sleep, nutrition, exercise, and recovery as essential components of well-being, rather than quick fixes like weight loss drugs.

5. **Emotional Intelligence in Fitness**: Recognizing the value of emotional intelligence in managing emotions, making better lifestyle choices, and finding the personal motivation for maintaining fitness goals.

Memorable Moments

00:00 Valid studies invite scrutiny and skepticism for improvement.

06:57 Validate, understand, and give yourself grace. Trust.

14:51 Finding the why behind fitness and health.

16:36 Using tools for exercise and longevity is important.

22:40 Plan for the future and maintain well-being.

29:55 Small injuries impact movement and lifestyle choices.

33:54 Incorporate EQ, functionality, and specific fitness goals.

37:02 Open communication with your doctor is crucial.

44:47 Importance of weight loss and muscle building.

50:14 Enhancing emotional intelligence for better decision-making.

56:22 Individual choice is important but consider consequences.

In each episode, Jeff and Eric will talk about what emotional intelligence, or understanding your emotions, can do for you in your daily and work life. For more information, contact Eric or Jeff at info@spiritofeq.com, or go to their website, Spirit of EQ.

You can follow The Spirit of EQ Podcast on Apple Podcasts, Android, or on your favorite podcast player.

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Quincy Williams, welcome to the Spirit of EQ podcast.

Appreciate you having me here.

Jeff, seeing you again as always. Good thing. Nice being here. Quincy, I was just thinking offline. When we start to go down the path of exercise, nutrition, and all things corporate wellness, you're somebody we always think about. The ironic and yet embarrassing part is is that we haven't had you back on the show

for, like, 2 years.

We've all been working. Right? We've all been

working on it. No excuse. We we definitely should have had you back sooner. However, I have been chomping at the bit because there's been a lot that has changed since 2 years ago, and we're gonna get into them, some of those things specifically. But when we look at the world of exercise, nutrition, corporate wellness, it always seems like it's this endless pursuit that I don't even know if you'd say and that maybe will lead me to my first question. Do you think we're getting closer to, like, where we're in really good shape, societal wise?

You know, that's that's a great question. I I really think that we are in terms of awareness, you know. Mhmm. I mean, there's so many different diets, so many different trends out. There's so many different platforms to where you can get resources for some sort of wellness exercise or fitness. So I think in that aspect, we have improved. But, you know, with so much information comes confusion sometimes.

Well, I'm glad you brought that up because the Gram. I owe I do it for the Gram. So many influencers, so many people. And I am a sucker for it at times because I'll I'll see someone who appears to be, like, they know what they're talking about and of. And they'll be, like, do this exercise for this particular thing. And I'll go, oh, that's really interesting. And then I follow. And then another one.

And then before I know it, I've got, like, 15, 20 different I don't need all those

Time is flooded. Yeah.

I don't need all of those folks. Right. And what I'm wondering is and I do. I actually have to, like, do an audit and go back through and kind of look at it from the perspective of, okay. These 3 of, I know have certifications. I know their background. I know how strong they are in research. Well, if I these 3, then I need to get rid of of these other 8.

Not because maybe they're bad people or that they don't know what they're talking about. But I can't imagine if you're someone who is on social media and there is a lot of information.

There's, you know, being on social media is part of the job and just seeing the amount of influencers, not that it's a bad thing, because like we said, there's there's a lot of good resources that that comes out of that. But Mhmm. However, when your timeline is flooded with that, you you get a lot of false information and misinformation, and it's, you know, it could be really confusing to everyone. For example, this morning, I had a client and while I was away last week, she showed me some of the things that she did. And lo and behold, guess where she got her information from? Instagram. K. But, she had a lot of good she showed me some of the exercises. And I had mentioned to her, hey, this is great.

You can do something like this maybe twice a week, you know, and then just be sure to switch it up a little bit. But, to that case, she did get helpful information. But what about everyone who, you know, may be on a different weight loss journey and they see something on social media that may not be conducive to what they should be doing. You know? Right. What happens what happens then? So it's important to understand where we get our information and and be sure to flood it out, basically.

Is it a proceed with caution type thing?

It really is. It really is. I mean, just understand where you're getting your information from. It's it's basically, if your doctor were to tell you to do something, you know, you will want to make sure to look into everything so to best protect yourself, you know.

What's interesting too, these folks, that I'm thinking of right now, I forget the organization, but the main person behind it and I'm sorry. The names are escaping me. But they mentioned that one of the ways you can tell whether or not there's real strong validity in because a lot of times with these, I use the term influencers. I know some of them are more than just that, but they'll they'll say, well, a recent study came out that said that by running 5 miles, you will gain x amount of cardiovascular health type thing. Right? And he's and he and he said that if you really wanna know the best kind of study, it's the one that invites scrutiny and skepticism. Because if you truly are trying to help, you want to have the potential of holes being poked because as you're creating or as you're doing that study, you want, I mean, I wanna find out if there's a gap Yeah. Before I put it out there for the world.

I think you make a interesting point because it's it's almost like, you know, I come from a athletic background, and it's I can relate that to a athlete seeking greatness. Right? Not just I mean, we can use it in this case of, you know

And I should of said healthy skepticism, which the keyword healthy. Yeah. Well because we know on the Gram,

you're gonna get you're gonna get some criticism. Yeah. But it's about the the the criticism that you need and that you you seek to listen to.

Right. So to to the athletics.

So it's it was one of those things where you look at some of the greats and they're typically not satisfied with where they are. They seek to get better and when they seek to get better, they they go out for that information. So they what do they do? They hire an extra coach or they look at different information. So, you know, when we look at this and we look at it just from a fitness standpoint, you don't necessarily have to be great at it. You just have to understand and know what your goal is and be and be acceptable and willing to to get construct constructive criticism.

Gotcha. I'm Go ahead. I'm at the beginning right now because I've had some health issues and getting things slowly resolved. So if you had to pick 3 things of what you're talking about.

Mhmm.

What should I look for in the advice that I'm getting?

I think, really the the credibility, you know. I think having someone that goes through it and not only has gone through it, but has been able to help others do it in the exact same formula.

Okay.

I think that that validates that that person and and how they're able to help. I think the most important thing is to understand and give yourself grace, too, you know. So if you're in the beginning of your exercise phase or weight loss journey or strength training journey or whatever it is, just know it's not going to be linear and all the way up, you know? Regardless of what we see on social media, you know, it's East like any other goal or any other project that we're doing. We've got to give ourselves grace when we're trying to learn something, you know, and putting one foot in front of the other when there is that time where, you know, maybe you have a slip up, but that's East part of it. So understanding to give yourself grace first and and putting one foot in front of the other and trusting your coach. I think those would be the biggest 3.

Okay. So I'm gonna add a question. This might not be the spot for it. If it isn't, we can ask it later. What would you advise of someone of my advanced experience Mhmm. Or age? Okay. Code. Oh, yeah.

There it is. A lot of people out there might be feeling you know, that's the first thing is understand what physical activity is, you know. Physical activity, if you look at it we talked about this earlier. If you look at it on Instagram, a lot of the things that are that you see may not be something that you need to be doing, you know. Being in the gym, is great. Being physically active anywhere, making it fun and understanding the the foundation and the functional movements behind it, that's what's going to get you to the results. So your body moves, and I'm kind of going off on a tangent here. Your body moves in 6 different planes of motions Mhmm.

Or not 3 different planes of motions, but you have 6 really foundational movements. You gotta push, you'll pull, a plank, squat, lunge, and rotate. Okay. So if you're if you're doing those things, you don't have to do them on a large scale. But if you're doing those things and you're making it physically acting and it's something that you can do each day, I think those are great.

Okay.

You know, one thing is interesting in your question too and we've may have used this analogy before. It's like the building of a house. You know, you go into the model home and you pick the model you like and it's all decorated and it's got the and and you're just like you fall in love with it. Soon as you sign the deal for the construction, you go buy that site and it's an absolute right? And and it's an absolute mess. But the optimism in that, and I think it's the same for EQ, that they just dug the hole. Mhmm. You have completed the hole. They dug the hole.

And then maybe when you go back 2 weeks later, oh, look. They've got the concrete trunks there. And then maybe another 2 weeks, they have poured the concrete foundation. What would it be like if the East trip out to the start of the home, you see there's mud everywhere, there's trucks and you said, well, I'm done. This should have been this should have been just like I saw in that picture in that model home.

Yep. Right? And you see that a lot, especially from January to March.

Yeah. From the the resolution deal. Right?

Yep.

And and I think, Jeff, to to what within your question is so great is that, you know, this is, in my opinion and Quincy, I mean, you may add or take away. It's more of a marathon. It's not about that if I just go all out in this week, I'm gonna lose £5. Right. Because I'm gonna get into a little bit. We'll get into this idea about mindset and about our emotions and what role they're playing in it as to why we're doing this. Because I think, sometimes, we have the wrong motivations around why we exercise. I totally get it.

If someone is lifting weights and progressive overload, the whole idea of that, yes, eventually, you are going to build muscle. Right. Right? But if you go into it from the perspective that I want the muscle, that's what I will because look how that looks, whatever. Mhmm. I think you're gonna find yourself disappointed. And, again, my opinion, but I I think, sometimes, we have to really be careful because what I think plagues us and there's probably some science to it as well, is that we we don't create sustainable practices. Right. You know, we kind of we kind of create this.

I saw this photo. I saw this video and I feel really terrible about myself. Right. And I gotta do something about this. And we think of it like AI. I'll just I'll I'll take this will be done tomorrow. This will be done next week.

Mhmm. It is that part of how you set your goals. If today I set my goal, I'm running a marathon. I'm probably never ever going to run a marathon. Right. Okay. But if I set a goal of and I have set some of these goals I need for like how much weight I want to lose, mobility, you know, cardiovascular. Is that the better way to do it?

Absolutely. I think and I I was just thinking while you were while you were talking.

You couldn't see. I'm interrupting you. But that's what I meant by sustainable. Yes. Mhmm. So And

a lot of this this a lot of that sustainability comes from really your why, you know. Mhmm. Why do you wanna run a marathon? Why do you need cardiovascular endurance, you know, what are the other than, you know, I need to look good and feel good, or check something off of my box. Usually, everyone's goals or everyone's motive there's a reason and there's a why behind it, you know. I remember really first getting into fitness as a in my early twenties. I'll just East that. In my in my early twenties, I remember stepping foot in a gym and it felt natural, but it was it it was intimidating, but it felt natural. And it felt natural because for for my me and my story, I always saw bodybuilding on TV.

My dad had this old satellite back in the eighties. You know, the big Oh, the giant Yeah. The big giant satellites. And one day, I just I didn't know it was mister Olympia at the time, but I'm watching miss Mr. Olympia and I might may have been 7, 8 years old and I see that and it's like, wow, you know. My mom, she's always been one who exercises. She, you know, we all have those those builds where your weight fluctuates, right?

Right.

And so, as a young as a young boy, I remember watching her do Richard Simmons' Sweat Into the Odies. You remember that? I remember that. I remember her doing that and she would do it religiously every day, and so I was just always around exercise. But when I walked into the gym, I was a little intimidated, and I would see these big guys. And I'd never really wanted to be like that, you know. I just wanted to push myself until I started talking to someone and he was one of the most humble, most nicest guys. And so he invited me one day to work out with him. And with that, it came a lot of his friends and a lot of his friends' friends and there became, like, this social group where we started interacting outside of of gym.

So it brought a social community for me. It was something I was able to East, kind of, pick up on too. So that was really my why in getting into fitness and, you know, training. So I've talked to many clients and they give me their reasons on, okay, I saw this person on this show and I love her look or I love his look. That's how I want to look. There's absolutely nothing wrong with that, but I think if it's something where it's gonna challenge you and it's gonna help you and allow you to reach, an extra level, And not only just your fitness and then your health, but just your mindset, you know, because you you've you've you've took a goal for whatever reason and you and you maximize it. And now, where else can you go with that? You know? So to your point, really finding the why behind why do you need to EQ? Why do you wanna exercise, why do you wanna look a certain way, why do you wanna feel a certain way, those are the bigger questions. Okay.

Well, your mindset thing is is really a powerful thing. Right? Because in the work that we do around teaching, coaching, emotional intelligence is we start with this. We're on a journey to build a practice around using this learnable skill called emotional intelligence. Not an information exchange, not something where you can check the box and say, hey, I took an assessment EQ know what hits the fan on a Monday morning Right. And it's is when the you know what hits the fan on a Monday morning Right. And it's raining outside. That's right. Okay.

That's that's one. Right? So our ability to tap into those tools is very very important. Well, I look at exercise and we think about longevity, for example. I won't reveal my age. You guys already did your thing. So I'm gonna just keep it a secret. But what's interesting, I am not a young chicken for those in the audience and I had a, I was in my kitchen and, you know, East doing my normal deal. There's a breakfast thing And I bumped the glass that was on the edge of the counter, and it starts to go where glass, you know, is gonna go.

And Quincy, I just I grabbed it. And I'm just thinking, that's the fast twitch muscle. Right? Absolutely. Now you can say, oh, applause for Eric. He caught the glass before it hit the ground and

all that.

But the point though is, what about when I'm 75 Mhmm. And there's water on the hardwood floor

Mhmm.

And I slip. Correct me if I'm wrong. That's when you're gonna need that. Yep. I may not need it right now. Right? I might be able to maybe that little action that I just had with the glass is cool and normal for my age. Whatever you wanna say. But what about when you're 75 and Right.

Supposedly Right? Mhmm. I think what I found is the motivator is I wanna do everything I can now Right. To set me up for success down that road. No guarantees. I can get hit by a bus today. You know, all game over Yeah. East it could be for anybody. But if I'm so lucky to get to that age, what I'm doing now will matter and that's that's a big thing.

So the idea of building a practice. Jeff alluded to okay. I'm I'm getting through some illness stuff. I'm I'm working. I'm looking at some different things and obviously, he didn't reveal anything too personal. But my gut is he's gonna need to build a practice of what it is that he is doing. Now, if he can treat himself with grace. Right, realizing that he did great on Monday Tuesday, but Wednesday Thursday was an Jeff, he got back at it on Friday Saturday Sunday.

So he had 2 days down, you know, 5 days up. Is it that the approach that it would be helpful for him? And not to diagnose you, Jeff, and then say what you need to do, but I think, you know, from your perspective

Absolutely. I mean, we're all gonna go through those things. It's, you know, I would love to work out 7 days a week, you know. Sometimes I do, sometimes I don't. How do you define it? You know, working out 7 days a week. Maybe I said I wanted 4 days of actual strength training, but in reality, I only was able to do 3 or 2, you know. But on those other days, I went out and rode my bike, you know, I took my dog for extra long walks. You know, these different type of things, maybe just life gets in the way.

Right? Yep. So I didn't I didn't strength training 4 days a day or 4 days a week, but I did manage to go all 7 days, do something physically.

Quincy, the thing I think about and and it applies to Jeff. It applies to me. It's like, what if at the end of that week, you're beating yourself up because you didn't lift 4 days out of that week? I mean, what benefit what what it seems like that kind of mindset sets you back.

Yeah. It it only destroys you, you know, because you look at that and it's it's we all go through this, especially now in this Pennington, you know. It's instant gratification. You know, it kinda goes back to that. Oh, I didn't do 4 days a week. I I suck. I'm never gonna be able to make this. This weight's never gonna come off.

Why am I even trying? What's the purpose? You know? Mhmm. That's well, hopefully, that's not how we treat our careers. Right? You know, we look at something, and it's, hey. I wanna get to the next level. How do I get to the next level? What do I need to do?

That's the that to me is the great irony of America. Mhmm. When it comes to our careers, we will move heaven and earth. Right. I mean, all hands on deck. Cannot I cannot sleep. I have to I've gotta go. I gotta

go. Right?

But when we talk about taking care of our bodies, it's, I don't know if I can commit to that. I don't have time.

Mhmm. And it and it's because we look at health as a quick fix for some reason, and we look at work and your career as a grind. It's a you know, so it's already kind of going back to what we talked about on the mindset piece, you know. And so I think if we really reverse that because if you can't move, I like to say, to all of my clients, freedom of movement is freedom of life. You know, if you you can be you can have all the money in the world. You can have all the friends in the world, but what good is it if you can't really enjoy doing the things that really matter? You know? Can't get on the ground with your kids.

You know? That point. Right? And it's kind of veiled in our conversation today is that, eventually, what you give your energy to, what you give your focus to

Mhmm.

Will come a bill will come due.

Yeah. Yeah. I one of my I mean, I told the story a little a little while ago about how I first got into the fitness industry and East the East gym I ever worked at, in my interview process, I remember the owner saying and we were just talking general fitness. Mhmm. He was saying anything. He East giving his story. It's an investment. You know, what you do in your forties, it's gonna come around in your fifties.

And what you do in your fifties, it's gonna come around in your sixties. So I think with that, it's having the mindset or the, you know, being able to try to forecast it too to say, hey, I'm not gonna be like this forever. You mentioned it earlier, so why don't I maximize what I have right now, what I can do, so that 10 years down the road, I'm still taking those vacations, I'm still playing golf. I'm still doing whatever. Just your quality of life is still at the maximum, you know? And even if you're in a point or in a position where, you know, you're gonna have some chronic pains or some chronic diseases, how do you maximize that just to maintain and manage your life from now to this point for the next 10 years? You know, what are the things that you can do? Maybe shut off your Instagram and not follow. Right. Not follow. So because I I only I only joke about that.

It because if you're let and I'm just gonna say, for example, if you are 50 and up, 6 well, 60 and up, you're start things are starting to slow down. Doing exercises, strength training, nutrition, all of it, it's going to matter. It's 100% going to matter. But do you have to do burpees? You know, is that really what how is that helping the quality of life?

I think that's that's a tremendous insight.

When what what I mentioned before, you you helped me put it in a different perspective of what are the things I want to be able to do as the goal rather than lose £50

and

lower my blood pressure, you know, to some ridiculous number or something. But, yeah, that's that's a different way for me to look at it.

Oh, and Jeff, I think about it from the perspective because more than likely, if the goal is what you wanna be able to do down the road Mhmm.

Mhmm.

The things that you will do will give you the things that Yes.

Right? Isn't that the irony? The irony of it.

Yeah. Because I've heard that said before about about abs, you know, that that the obsession with, I I want a 6 pack abs. Well, if you do certain things and you eat certain foods and you do it the right way, you will get the abs. It's a byproduct

what has to happen? You've got to see it, but then you've got to put it on paper. You've got to see how it works. You've got to understand how it works and you really have to just do the work, you know? So once it's planned I think it was Jim Rohn who said it you know, it's and I might butcher this, but he talked about you're not done, so you wanna lose £50. Creating the plan and looking at the plan from East point a to point b and you have the plan mapped out, you're pretty much there. That's like you're pretty much there and I'm not talking a trainer give you a program, you know. That's not that's East. You know, the the things are if there's £50 in this, okay, I have to maximize sleep. You know, I have to look at my water intake.

I have to look at my stress. How does the stress and the and those different hormones impact my weight loss journey? You know, all of these things that could potentially wreck your your your goals. You know, how much you can I hear it all the time? A lot of my clients, they're I'll do this. I'll do this, but I'm not giving up this, you know. So and that may be okay, but what else are you willing to compromise on? What else are you willing to change? What bad And

I would almost say, Quincy, when you said that, I I and and, Jeff, you know this from from our work, is okay. You're you're saying that you're not gonna give up this. Tell me a little bit more about that. Right. What is so important Mhmm. About it? Why is it a nonnegotiable? Mhmm. Where do

you find out a lot?

Where does that come from?

Yep.

And again, if we've been given permission to go there, it can maybe that person will find out that maybe they've been using food as a tool to medicate.

Yes. Right? Yep.

And I'm just using that as one example. And I I wanna say for our audience with empathy. Regardless of whether you're 30, 40, 60, 80 and regardless of what you did or did not do in the past, it does not matter because here's something and, Quincy, you're certainly gonna be more aware of it. I have read stories about people who were in their seventies who started lifting weights. And it was almost like an like a miracle

Yeah.

Transformation.

Mhmm.

And I gotta believe that some of those folks, maybe even the majority potentially, were people who led sedentary, non exercise lives.

100.

So it's not too late. So please understand that regardless of what you've done, what matters is is what are you gonna do now Right. And going forward?

And what's the reason behind it? Why don't

you want the of. Right.

Why do you why do you wanna reach said goal or, you know, do certain things? I know as you get older, you know, things change and we were all young once and I come from, like I said, I come from an athletic background and I specifically remember 28, 29 people would go, oh, wait until you hit 30. I'm like, what are you talking about?

I feel

like Superman. You know? And then it would go, oh, wait till you hit 35, 40. There you go. I'm revealing my age. But, I remember specifically when things started to change, when things you know, it's always an evolution, but when things start to slow down, it's tough to change your mindset around that. I mean, anything that has changed or that requires changes, usually, sometimes tough with humans. And

Oh, Quincy. Yeah. Those neural pathways

It's it's Yeah. Yeah. They Very powerful. That is something that, I mean, obviously, you talk about a lot. But, you know, when it when we talk about mindset and being able to shift, it takes that because we have to we have to be able to change those bad habits, you know. So I know for me, it it I have to change my mindset. Like, what are you competing for? What what is your motivation on Yeah. Being in the gym or not just being in the gym, but being healthy, you know.

Should we always be questioning along the way on our journey? Like, what why am I motivated? Because to your point, what you did at 30 is not gonna be the same at 50.

Right. I think the the real important thing is knowing what your body is capable of doing and how far it's gonna get

you. Okay.

You know, think about how many times you've cut your finger, and just that little cut alters a lot on how you move, on how you like, it does it a lot. So when certain health issues come into place, that's something we always we're all gonna have to be on the lookout on. Right? Right. But I think as you get older, you it becomes more of a question on, do I want this to be a part of my big three, you know, in my life? Because if it is, then it becomes your your your lifestyle part of your lifestyle, and it becomes habit. And that practice.

That practice. So

when you hit 70 years old, when you hit 80 years old, you're still in your stride. You're still able to take vacations. You're still able to pretty much be self sufficient. So understanding those things and understanding how life is always gonna evolve, I think that's gonna help people live healthier lives.

And by the way, Jeff, I'm interrupting you and I'm gonna come back. Alright. The 35 year old, here's a news flash. I think it's earlier than 35. Maybe it's 30. But by the time you hit 30, 35, you start the decline on muscle mass. Correct. You start losing muscle.

Am I close on that?

Yes. You, yes. You start losing muscle, doesn't mean that you can't maintain it. Right. You can maintain that muscle through the the healthy lifestyle. I remember being 35 and East for me, at 35, it was so part of who I was. It was just what I did, you know? And I didn't really feel or see until I started hitting 39, 40.

I'm

gonna come I'm gonna come back to that in a EQ, but go

ahead, Jeff.

That's like I'll just use myself as an example. I'm not sure exactly quite this, but like for myself, I've got surgically reconstructed ankle

Okay.

That was just one step away from getting fused and then I have bursitis in the same side hip. So somebody with with things like that that are that are fairly permanent Correct. I would probably benefit the most from seeing someone.

Yes. I think, seeing seeing a chiropractor, seeing a physical therapist, those those things are always gonna be a part of your program. Somebody as a trainer. As a trainer for sure.

Because I know a good trainer. And I know a good trainer.

I know a

good trainer. I know a few. Yeah. Yeah. Yeah.

I think his name, Quincy. Yeah.

I know a

dude. Because I I what that's one of the fears that I have, you know, trying to do more exercise and things that I'm gonna aggravate Yeah.

Those things. And that's a thing where just understanding the the body and what's happening right now. So with with your ankle developing bursitis in that in that same side is because of the ankle. You know, it's hard to move around with with the compromised ankle. So your body says, okay, let me help you and do that, you know. But

and Is it compensating?

It's compensating for the ankle. So it's taking that load that the ankle usually bears.

Bear. Okay. And we're

putting it in the hip now. So, you know, the body can only do those things for so long until something else happens. You know? So in terms of your training, I I think your training needs to be focused more around strengthening both sides of your body. So a lot of unilateral training would be great for you, meaning training one side of the body East one time and then training the opposite side, just to gain equal parts strength, basically. So doing things like that and remember, you want your body wants to rotate. Right? Mhmm. Your body wants to push things. Your body wants to move things it's supposed to in order for, you know, looking at the next 10, 15, 20, 30 years, you know.

So those are some of the things that need to be incorporated in your EQ EQ and really not looking at it from and we do this a lot because we will look at a program or a routine and say, oh, where's the bench press? You know? And how does that relate to where your goals are right now? You know, is that something that you really need right now? It's always gonna be something that we need because our body needs to push things away. Our body needs to be able to move force. Yeah. However, how are we moving that force and what's the purpose of us moving that force? Can you move that force while walking, you know, with a compromised ankle and a hip, you know? So those are some things Eric keeping it fun but keeping it functional, you know, and more specific around your goals.

So, Jeff, you just hit on something that I wanted to go to with Quincy around the way that we're treated within the medical community and its connection to the fitness training and such. So I'm gonna kinda work backwards. I wanna talk about weight loss drugs

Okay.

In a second. Dun dun dun. Yeah. Controversy. No.

But I'm thinking I don't know about you, Jeff, but I know my physicians, they don't talk to one another. And it's kind of like, you know, my endocrinologist is in Wyoming. My, you know, my eye doctor is in Florida. They they've never met. They don't talk, but they're both treating me. And I in time, we had offline, Quincy, I talked about, you know, do you have any doctors that maybe are coming to you, to partner so that this treatment because wouldn't it be cool, Jeff, if like those concerns you just mentioned, your doctor and Quincy were in consult together. Mhmm. Right? Quincy's saying, okay, we're gonna strengthen the left side of his body, help that ankle gain a little bit more mobility, And the doctor's saying, okay.

Be careful because we did just do a cortisone shot for his bursitis. Oh, great. Thanks for that. Yeah. But how many times does it happen? Because more often than not, it's probably, Jeff, you go and see the doctor says, how's the bursitis? Do you wanna get a cortisone shot today? Sure, doc, because it's really been bothering. Mhmm. And then you go see Quincy. And Quincy is, like, okay, Jeff.

We're ready to work on that left side. So here's what we're gonna do. And we're operating, like, in and and I know because people have heard this and I I'm thinking of my wife because she's heard me talk about the importance of personalized medicine for probably 15, 20 years. Yeah. It drives her up a wall because it's almost like a, oh, I get it. Personalized medicine. But it East it's like right in front of us.

Yes. It is. You know?

So I wanna take that. And do you have any physicians that have, like, said, hey, I'm gonna work with you, you know, to be a part of this team?

Yeah. I've so, my doctor and I, we talk a lot about these things, you know. And, East and foremost, it's going to be super important for everyone to to have a doctor that they can be 100% transparent with, you know, because those doctors, they're going to be your caretakers, you know, so can't if there's not things that they don't know about, then, you know, it's gonna be hard for you to reach your goal. But to your to answer your question, I had mentioned to my doctor that, you know, in regards to some of my clients and because I I make it a point for a lot of my clients to, hey, make sure you check with your doctor and let them know that you are going to be starting EQ exercise program. I'll give them my contact info just in case anything anything happens. But standard procedure is you you need a form for for that. I think it's it's it's all parties accountable. I feel like most fitness professionals and, people who are in this profession

Mhmm.

I think it's important that they reach out to more doctors. One, there's that's a market that's untapped, you know, just giving people a little nudge out there. That's a market that's untapped. But number 2, we talk about making an impact. How great of an impact can you make by teaming up and knowing that this that you both have this client's best care in at in heart. Yeah. I have clients who they're on blood thinners right now, and it's it's something that we have to take precaution when it comes to strength training, but at the same time, allowing them and their doctor or their family practice or their primary care to know, hey, I have this person doing a, b, and c. They're doing this on these days.

I'm gonna test them again in the next 4 weeks and we'll see what happens, you know. Yeah. And it's also important that the fitness professional understands the medication that, you know, their clients are taking because there I know there's a lot of medication that makes people tired a lot of cholesterol, a lot of glucose medication. If you have to take those things combined and they're interacting with each other, sometimes it East takes you down. And so understanding that, hey, if a client misses a schedule or their blood sugar is low, what are the things that you're supposed to do in order to in order to make that happen, in order to reach the goal? So having that contact, having that primary, that that connection with your primary care physician on both fronts Right. It's it's super important. And it's only gonna impact the even more.

And I wanna be fair. I'm sorry, Jeff. This is my day for interrupting you. Don't worry. Stop.

Go ahead. No. I was just gonna say my family doctor, which we it's about 3 years ago, we switched from a beloved family doctor, but she retired to the new one. And he was surprised when we talked about medication. He says, most patients don't ask me the questions you're asking.

Yeah. That you'd and one of the reasons I I see is because and this is just from my example and a lot of the clients that I deal with. They it it doesn't matter. If the doctor says, hey, take this, they're gonna take it. They're they're absolutely gonna take it because the number one answer is, well, my doctor told me to take this. And, great, the doctor always has the best interest, but asking those questions

It's like asking, what does this do? What exactly? Mhmm. Is there something less medicine y that I can do? Yes. You know, that kind of thing. Go ahead. But, yeah, he he is he was just told he's we have developed very good relationship now. But he goes 95 out of a 100 people never asked that question.

That's great. And that that shows your not so much your curiosity, but your interest and your willing your willingness to understand and your seriousness about your health and what what's going on what's going on in your body, how it's going to affect you, how it's going to affect your day. And once you communicate this with your coach, you know, then your coach can have a better understanding of what you're going through, have a better understanding how to program around any medications or any types of injuries or, you know, those things are important because if if you don't have that, then it's, you know, you can have this goal, but if you run into a brick wall, how do you get or, you know, how do you get around that? So

And I think the advocacy piece is really important because

it is not

the doctor's responsibility to pull out of us information as it relates to what we are doing lifestyle wise, exercise the whole deal. That that's for us to speak up about.

Right.

And I know that there are probably many doctors out there that would say, well, Eric, yeah. I'd love to partner with others, but I can't even get my patient to be interested in to what you just alluded to, Jeff. So there's a it's a blended level of responsibility and accountability.

To your point, I was thinking when I talk to my when we talk to our doctors, a lot of times they prescribe medication and they say, hey, you should take this along with diet and exercise.

Mhmm.

But the emphasis, take this pill versus the diet and exercise piece. And it's because, kind of like we said in, you know, in the beginning, medicine, we East tend to look at our health and medicine as a as a fix, you know. Mhmm. And it's only gonna work as much as you work. You know? Yeah. There's and I don't I don't know this to be true, but I wanna how many people who are on, you know, blood pressure medication because of their, high blood pressure Just take the blood pressure medication and no physical activity or no change in diet or anything, you know? So it's critical that and I think, like we said, the accountability on both parts, but if we can have more emphasis and more focus on the diet and exercise piece from, you know, from a lot of the physicians, I think the the patient and the client would adhere a little bit more to that.

So, Quincy, that brings me to the subject of weight loss drugs. Controversial as it may be. And I'll try to tread really lightly and with without judgment and more curiosity. Right? Yeah. I think, sometimes, what gets left in the dust when these medications are prescribed by physicians is, yes, I understand. They do work. They will you will lose weight most of the time

from what

I understand.

Mhmm.

Can we talk a little bit about the difference between losing muscle mass weight and the, like, is it adipose weight? Yep. Potentially visceral?

Yep.

Okay. Because if you lose muscle weight, yes, when you get on the scale, it's gonna show you are £10 lighter. Right. But losing muscle mass is not a good thing.

Right? No. You can you can definitely tell the difference between the weight that's being lost there. You know, Most people who lose the goal is to lose fat and to build some muscle to support your bones, but at the same time, be in a healthy weight range. Yes. A lot of times, like we were saying about weight loss medication and some of the, some of the drugs that are prescribed, they'll do what they need to do, but, you know, at what East? If you're not strength training? Some of these things can break down bone density, you know, and start to eat at your muscles. So once you once you start to have that, there's a certain there's a certain feel that comes along with that. There's a certain loss of energy that comes along with that, and so you gotta kind of ask yourself at the East that state at that state, what am I doing wrong or is the juice worth worth the squeeze?

Because that that, Quincy, is obviously, I'm not a clinician. But if somebody said to me, hey, I'm gonna my doctor says I can go I can use Wegovia, Ozempic, whatever they may be Mhmm. Because I wanna do I do wanna lose this weight, I would say to them, check with your doc Correct. And hopefully, you have someone in the training space. Yep. Because if that was me, I I better be lifting weights

Yeah.

Because I I have to I because it's like the 2 should go together. Yeah. It should be a non negoti be. With with the exception, I realized, that someone is not physically able. But all things being equal, if you're gonna be on the weight loss drug, you should be lifting. You should be strength training. Correct. Correct.

And it's I I agree. I think a lot of times, especially in today's world, we don't, you know, with the weight loss drugs, they they work. Right?

Mhmm.

So how do we keep that same mindset with people who are on who are taking some of these drugs? How do we keep that same mindset that it works? But if you're not working, it still may come with a price. You know? Yeah. So don't take the candy away from the baby as we as we say. But how do you manage and how do you how do you have the 2 coexist? Yeah. Because it could be a beautiful thing if it's if you're working with it and if your body really, really needs it. But it can also be dangerous East like any other drug or any type of supplement out there if your body doesn't need it or you don't really know what you're taking or the side effects with it.

And, hey, how did I do with navigating that controversial subject, Jeff?

I don't think we'll get many letters. Okay. No current letters.

Well, I

mean and

I and, Quincy, I didn't even ask you. Like, hey, we could probably talk about microdosing, but Yeah. That would probably that would get us some letters of not banning from

those things, but it's it's crazy how we take some of these drugs or some of these former hallucinogens and psychedelic drugs. And now we're the FDA is learning, hey, these aren't so bad in these types of doses and these types of settings. So again Well

and and and where I was going with that and, obviously, we're not gonna go there today, but, there is research. I mean, these, I I wanna say they're, peptides. Right? Mhmm. These, GLP ones or whatever. And I'm butchering it. I know it. But they have been shown to have a really powerful effect at, helping our bodies, ourselves, and regenerating and all of that. That's a microdosing thing.

It's not the same as so for those in our audience, I'm not talking about your doc is not gonna microdose you more than life. Right. That that's probably not gonna happen. But I think there is benefit and power to them. But I I like where you're going, and and this gives me opportunity to pivot to this mindset thing. How we think, how we feel about what we're doing. So, let's start from the base of what are some of the benefits we gain mentally from regular exercise?

Mentally, I so for me, I know I I do 45 minutes of cardio in the morning at least 3 or 4 times a week, not because I gotta go, but just what it does to my mind, what it does to my mindset, how it sets my morning up, that sweat, that good energy, the endorphins that that are released to help me and my help me get through the day.

Yep. So Improving focus,

things are good. Improving focus, sleep, those those different things. I think those are the main benefits because if you have all those things, though, all of those things help improve your mindset and your outlook on not just

the day, but but life. And realizing that, what foods we're eating will play a part in this equation too because where I'm going with it is the decision making.

It's yeah. You don't have to do 45 minutes.

Right.

You don't have to do Exactly. Any of that. Exactly.

Because where I'm going with it too, Quincy, is that, you know, for us in the emotional intelligence world, getting our brain and and the different areas of our brain to work together, the main motivation for that is so that we'll be better at making decisions. Yes. Better choices. Right? Which, as we all know, the better our choices, the better our outcomes. Right. Right? Whether that's relational, whether it's financial, whether it's whatever you wanna fill in the blank with. So my encouragement here is for our audience, if you're in that place where you're wanting to start something, Jeff, you did a great job, your vulnerability and your journey, We realized that when it's really gonna matter is that Monday morning when all the stuff hits the fan, and you're supposed to be going downstairs to do your whatever number of whatever, and your bike, or your weightlifting, or whatever. I wanna get to the place, I would my desire for folks is to get to a place where the clarity is is sharp, where they're able to call upon when the emotion may be of frustration because it's Monday Pennington I don't feel like and I don't why do I need to do that? That we might be in a place where we can call upon our parts of our brain and say, I understand you're feeling frustrated.

This is frustration. However, my options are I could not do this, and I know there's maybe I'll be okay today, but I'm gonna East take a couple steps back. Do I really want that?

Right.

Okay. What is it that I truly want? Mhmm. Well, I I wanna be healthy. I I all of a sudden, that person begins a pivot. Yeah. I'm gonna go downstairs and get on the bike. Mhmm.

The hardest part is putting your shoes on.

Right? I mean and and and I'm saying that, Quincy, because emotions I mean, this is all the time. In every setting, situation, opportunity, problem, our ability to manage those leads us to the better decision

and thereby. And then to East to piggyback off of that, you know, this feeling of satisfaction that you had a goal, you felt some sort of way at that point, that human emotion fluctuates. It does that. Yep. You know? So regardless of your intentions, on Monday morning getting up, the whole outcome is, did you get it? Did you do it? Or did you not do it? You know? And how much better will you feel if you just weather the storm, put the shoes on, and and 10 minutes, 5 minutes, you know, something like that. You feel much better in that moment throughout the rest of the day versus feeling good temporarily, you know, in the morning East under the covers. So

Yeah.

Yeah.

So I have heard it said that there are 4 areas to focus on primarily to get to a place that we call healthy. Maybe it's, what we would say is, I'm forgetting the term now, and it's terrible because it's right in my head, and it begins with an m, metabolic health. Okay. Right? Good quality metabolic health, Sleep, stress, exercise, nutrition. Yeah. Are those the primary 4?

You gotta look at those. Sleep, nutrition, exercise, recovery. Okay. You know, all of those are gonna are gonna help with the total the whole wellness aspect of your well-being. Right. I don't think I don't think you should just focus on 1 or 2. I think, you know You

gotta really have all 4. Right?

Have all 4 of them.

So Not not to perfection. I'm I'm gonna be clear. Right? I'm not saying that you've gotta be an all star scoring 10 every time, every day.

Right.

That's not that's not the message.

We talk I talk to my clients a lot about this, you know, and I ask them these questions, you know. In this world of exercise, health, and wellness, what do you think is the most important? Strength training, nutrition, sleep, recovery, mobility? Which one do you think? And I get a lot of depends, you know. And, really, it does. If you if you look at in your twenties, those were the days where you could study all night or do whatever all night and then go get up in the morning and

Or not get up because you didn't go to bed. Or not get

exactly. Exactly. Just go straight to what you need to do, straight to work, and you're just going. You know? But you can get away with certain things at certain points of your life, you know. But being able to practice all of them is really you you really need all all of the legs in order for it to work for for health or health and well-being.

Primary so. Because where I'm going with that is and it kind of connects a bit back to, the weight loss drugs because I've had, friends and family that will say, yeah. I'm gonna ask my doctor, because I just can't I can't lose this final £10. Right? Mhmm. Or I I I I wanna lose £20. So, you know, I'm gonna do this. And I've tread very lightly on giving advice in general unless, yeah, I'm asked. Yeah.

So Yeah.

I've got scars to show when I

offered it. However, scars to show when I offered it. However, in that light of that that question about what do I think about that is that I would say, you'd wanna make sure that the management of your stress, your sleep, exercise, and nutrition have been thoroughly, like, gut check. Correct. Do an audit. Correct. And the toughest one inevitably is the food thing. Mhmm.

And I'm not saying this to throw judgment East any anyone who thinks going through the drive through at Chick Fil A and McDonald's on a regular basis is their thing. I'm not trying to rob you of that because in the end, it's your life. You can do whatever you want. Right. Mhmm. The Spirit of EQ Podcast is not here to tell you how to live your life. However, there's that sort of the the fly in the ointment of if I say I wanna lose, but yet I wanna keep holding on to Chick Fil A Mhmm. You can't have both.

Right. You see where I'm going? Exactly.

And

so so from that,

at what point do you to me, at what point do you really sit down and evaluate what's Sort of a consequential thing?

Yeah.

It's Cost benefit.

Right. What what's what's gonna be the benefit? What's gonna be the cost? You know? And us being on the spirit of EQ, how well do you really know yourself? Like, if you say, you know what? It's Sunday. I'll go ahead and have that McDonald's or that pizza or whatever whatever the case may be.

Yep.

Trust me. I've done it. We've been we've we've all done it. Right? Mindset comes in after that. Are you the type of person that's gonna be able to say, okay. Yep. I did that. That was great.

I needed it. Now let's get back on it. You know?

I love where you're going with this, and I'm interrupting.

I love it.

Since I'm in the company of friends, you probably would say, you don't need to say that.

Yeah. But I

I I feel obligated. I in in the fall, like, as soon as we get into the crisp early morning, like, typically in October

Yeah.

Pumpkin muffins from Panera. Oh, man. I that's my go. Mhmm. But you know what? I have a definitive timeline for that, and then I stop. And it's not because I've got such great willpower because quite frankly, I get eaten a

year round. Right?

Right. But I I made a decision and I'm I I think in some ways, that's where this really gets powerful is making the decision and then managing the decision you made. Right. Right. I was not going to allow food to tell me how things were gonna go and I had discovered at the time that I made this decision was, yeah, food was like those pumpkin muffins were saying, hey, Eric. It's time. Yeah. Let's go.

It wasn't Eric saying, I want it was the muffins were saying, let's go. And it really made me nervous because I'm thinking, what have I done here if if if I'm if I'm of being pulled along by my desire for that particular food Mhmm. Pleasing the audience, this is not judgment toward your decisions and choices and what you do or do not do. I'm just giving you my story. I did not want to be in that place. I wanted to be in a place where, okay. Yeah. What are we gonna do?

Yeah. I so I would ask this too. In the fall because I'm the same way. I love there are certain things in the fall that I just gotta have. Apple Crisp is one of them. You know? When it comes around and when it comes around, it's, oh, it's Apple Chris time. Let's go. Go time.

Sometimes I slip up too bad, but hey. But you you have mentioned something, and it made me think. It it we don't wanna be controlled by our by the food that we eat. Also, it's what we tell ourselves too. It's fall. I love the pumpkin muffins. It's fall. I want apple crisp.

When it comes, your brain says, hey, it's that time. We're supposed to be doing this now. You know?

Absolutely.

Is that is it right or wrong? I mean, can you can you No.

Because your brain is not your brain doesn't care.

It doesn't

care. Because someone could say, hey. It's fall. It's time for me to go and jump off 30 foot buildings with a parachute. Mhmm. I mean, whatever it may be, your brain will normalize it.

Right. And that's that's the beauty of it. We just have to be aware of, okay. Yeah. I do love Apple Chris right now, especially on a Sunday with football. That's the best for me. But do I need to do it every Sunday? What are my real we talked about it. What are my big goals? Okay.

I gotta get up this Monday, and a certain thing doesn't come on at x amount of time, whatever that the case may be. I'm just giving an example. Yep. But you have to be the one, and you have to make it a conscious effort to say, hey. I'm supposed to be losing £20. I'm supposed to be losing £50. Is this part of the behavior that is gonna get me to the £50? Absolutely.

And Quincy, I think of it as a case of encouragement for everyone. Everyone listening here in the studio, our brains will adjust to whatever you make that change, that neuroplasticity. Yep. Because if and I'm at because, again, at this point in time in my life, I do not plan on giving up pumpkin muffins in the fall. No. You shouldn't. Okay? But you know what? My brain now supports well, it's the end of fall. It's time to stop.

Mhmm.

Now, in the beginning, it was a little tough because I thought, well, it's October. Well well, now, it's November. Well, maybe in December. I'll stop. Right. Yeah. But there's some your brain will support those best Yeah. East optimal decisions.

Yep. So, as it always goes, we're running out of time, but I want to hit on one other thing before we close out. Can you tell our audience a little bit about what you have been working on? Not exclusive to your business model, but there's been some changes in your business model and what you're doing, and I really want our audience to hear more about that.

There's there's quite a bit. So I recently transitioned out of the, corporate world. Yeah. The

corporate world. Corporate wellness.

Right? I was. I was doing corporate wellness. I still am actively involved in corporate wellness, just not from employee's entrepreneur now. Yeah. Yeah.

Welcome to the tribe. Not that

you you

were already already

there anyway. That spirit is there. So, but it's allowed me to further expand my business. We I have a storefront that's opening down on, right near Gay and High.

In Columbus, Ohio.

Columbus, Ohio. It's called Quality Wellness Performance and Coaching. So there will be we are the goal is to build resilient minds and strong bodies through positive change, basically, you know. And all we all we wanna do is just foster that community where we talk about those whys, what it is that your what your goals are. So,

And Quincy, I gotta say, that has been one of the most compelling things about your approach to helping people is that you wanted it to be not just about be in the gym, do this exercise, lose this weight. You included the things that quite frankly, are the real key and whether or not somebody will sustain this Right. Which I've loved. I've always loved about you.

Thank you. It's it's there. And it's really, you know, why why I got into this work is, you know, there's people we're all looking for the same thing. Right? We're all looking for the same thing. But how do we get there? How do we get there and still feel good about ourselves? You know? It's not always gonna be pretty, but you also need somebody that's gonna give you that encouragement, give you that of, but more most importantly, give you grace and allow yourself to give give yourself grace, you know. Yeah. So but the strength training, all the components, all of it is still there. So,

so what if, for those who are in the Columbus, Ohio area, and I'm I'm gonna kinda split it in half. So for those in the Columbus, Ohio area, if they're interested in learning more about what you offer, best way for them to get in touch would be. And we'll have this in the show notes for our audience as well. So it no no worries if you don't have a pen handy or whatever.

Sure. I'm all I'm active on all platforms, primarily, Instagram at Quality Wellness Columbus.

Okay.

We have our website qwcolumbus.com. And you can reach me at quincy@qwcolumbus.com.

Okay. So all of that will be in the show notes. And then what about, like, the person maybe who's listening who's in Austin, Texas and they really like what they heard from you and there was a connection made virtually East I might call it. Do you only work with people in Columbus, Ohio or can you do things other outside of

All Outside. I have clients all around the world. That was one of the reasons why I did start Quality Wellness is Okay. Because of the accessibility of And the reach. And the reach. Exactly. So it doesn't matter if you're in Texas or Florida. I'll still be able to help you.

Well, Florida would be great in February. I'm sure.

Yeah. Let me know. There you go.

There you go. Jeff, you got anything else before we go out?

I just,

you've helped me because I'm starting something now. You've given me some insight of a couple of things. That's great. I appreciate it and nice seeing you again.

No problem. No problem.

And Quincy, it won't be 2 years. I think we probably need to have at least a some kind of semi regular appearance from you because keeping us updated on this one. And I'm personally passionate about it just because of and and I don't know if I've ever told you this. I I think I have and Jeff has heard this story. When I was in the corporate arena, I was the absolute worst. I was one of those that thought, well, because I have a big this and a big that, then it'll take care of itself. Right. And then I found when I was out of that world permanently and tried to do some of the physical activities that I've been told would really help me.

Mhmm. I thought I was gonna have a coronary, and

then I

realized how out of shape I was, and I was embarrassed. And it was one it was the same thing like with the food. I cannot allow my life to be controlled by these outside forces.

Right.

So, we're we're so appreciative of you coming on.

I appreciate you guys. It's been a pleasure.

Thanks, everyone, for tuning in. We look forward to the next time we're together. Take care.