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Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the get lean eat clean podcast. My name is Brian grin. I hope you had a great weekend and a happy new year. Can't believe while you're live.
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If you're listening to this today, as it comes out, it's January 4th, Tuesday, and it's the new year 2022. And that's going to be take a little while to get used to saying that hope you had a nice safe weekend and listen to my recent interview with Brad Kearns. Actually, it was sort of a syndicated podcast we did together. So if you haven't listened to it, Brad and I, we chatted about a bunch of different things regarding, you know, fat loss, micro workouts, you name it, but I definitely recommend listen to that. It's on YouTube as well with different chapters.
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So you can sort of skip ahead and, and find what you want to listen to. But Brad's been in this business a long time and we have a lot in common and it was really fun. So anyways, take a listen to that if you haven't already. And what I thought I talked today about is since it is the new year and a lot of people like to set, you know, new year's goals and, and do stuff that they've been, maybe they've been pushing off to the side and I wanted to actually touch on my signature program. It's called the fat burner blueprint program. And this was designed pretty much from all my 20 years of experience in health and wellness and, you know, put it all together into one package for, for my clients.
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And I usually work typically work with males, you know, 40 years and up, and, you know, middle-aged to getting up, they're looking maybe to get their bodies back to what they were maybe in their, in their thirties or even perhaps our twenties, because the thing with weight is it's not like something for the most part and not even just weight, but you know, inches around your waist and body fat percentage. These are things that creep up over time. It's not something that comes of one year and oh, I just put on all this weight, it can happen. Don't get me wrong, especially with the quarantine and every anything, you know, where people were staying home and, and, you know, some people took advantage of it and actually got healthier.
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Some people didn't and, and got worse and, you know, but either way, you know, people put on weight 10, 15, 20 years, it takes them to put this weight on. And so I wanted to come up with a program that wasn't short. Usually typically I work with people for about six months and yeah, put a system together, six step system. And I want to just touch on that today. And whether you, this is something that's intriguing to you or not, that's completely fine. I think the most important thing to take from this is the fact that if you are wanting to reach certain goals, whether it's in health or business or anything, it really helps to have a coach.
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I have coaches and all, they're not almost all areas of my life to help me get to where I want to go. And there's certain, there's certain areas where we're really good and, and B it being self-disciplined. And I'm sure you, you recognize this maybe in business, this is an area that you're really good at, but maybe in health or in, you know, losing inches, this is an area where you might need a coach. So whether you use myself or someone else out there, I think most importantly, it's, it, it goes, it goes a long way. If you, if you're being held accountable on a daily, weekly basis and it's worth it, it's worth your time, it's worth your money. And whoever you use in any area of your life, don't be ashamed to get a coach.
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Cause it goes a long way. So anyways, that's my plug on coaching. I am biased, but I do think it makes sense. Cause I use coaches in all areas of my life, like I mentioned. So let me just run through, let me just run through sort of my six step process and you know, on how I go about that. Now my, my, these steps can go in any order and it, and some areas we focus on more than others. The first step, which usually is the first way to start is, you know, creating some type of clarity, you know, understanding your baseline, where are you at? And one of the things that I like to utilize utilize is something called a DEXA scan.
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If this is something you've never done, definitely check it out. There are other ways there's like other ways to measure body fat percentage and bone mass and lean mass and things like that. But I just found this was a quick and easy way and pretty accurate. So definitely check it out if you've never done one before, there's one not far from where I'm at in my neck of the woods, up north Chicago, but you want to set a baseline. You go on a sort of know where you're at before. You can sort of set those goals to where you want to go. And this is a good way to do that. So one of the other things that I do with a lot of clients is we get crystal clear on personalizing the program, meaning, you know, why do you want to do this?
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Why are you wanting to make a shift in your body? And we're going to uncover, you know, any unconscious, you know, SAB self-sabotaging patterns that may hinder your progress. And we all have these things that come up and they've, they've been around for years and years. So for one thing, we want to get crystal clear on your personal, why on why you want to improve your health. And I, I encourage us to anybody is to, you really want to get crystal clear on this. And then we want to complete awareness of any unconscious patterns that have been hindered your progress in the past. So this is something that I work on clients with, and you really want to create this clarity because this is, this is the main driver of the program.
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And once you have this and you have your full baseline assessment with like a DEXA scan, you know, you're sort of ready to start to hit the ground running. And after that, you know, we want to identify a lot of the major culprits and the low-hanging fruits, that to make the biggest impact in your health, as you know, so you can get results quick because although this is a longer program, you know, you do want to get small wins because you know, it's all about building momentum. And so you want to build momentum, get some small wins and, and just keep going from there. And so the benefit is, is, you know, knowing that, you know, you can find these one to three habits that the sort of low hanging fruits that are, that are getting in your way and that you, you know, are sort of, you know, you know, that you have to make these changes and you start with sort of those and then you build from there.
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So that would, that's what I call step two in, in the process. And that's the small changes and big results master plan. And that's what I call it. So after step two, we were going to start looking into what's called like an activity upgrade. If you have a fitness routine, what are you currently doing? And if you don't, well, let's come up with one. And one of the things that I've implemented into my life and that I've used in this program is the X three bar. And I'm sure if you've listened to any of my podcasts, you'll know that this is something that I've utilized over the last couple of years. And now that I've had such, such great results with it. I use with mostly all my clients, even ones that have a routine already.
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But when you, when you, when you can implement something, that's, you know, sort of a simple, proven 20 minute workout, you know, customized and done to deliver, you know, max results in the shortest period of time. You know, that's something that is attractive to a lot of people and especially myself, because it's all about just getting results. And I've find that that is why I wanted to implement something like the X three bar into my program. So the goal is to build overall strength and muscle tone. And to do that, you have to do resistance training under some load. It has to feel heavy and you have to create some type of stimulus there.
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And that I find that with the variable resistance of the X three bands and the ground plate and the Olympic bar, it's a, it's a good combination and it's safe and effective, especially if you're getting up there and I'm done doing bench press and things like that that have bothered my elbow and shoulder for years. And when you get into variable resistance, it really makes a difference. So I know that sounds like an infomercial, but it's not. It's just something that I, I feel strongly about and I've, I've implemented and gotten a lot of great results with. So we want to build overall strength and we're gonna do that through an activity upgrade. And that's step three in the fat-burner blueprint.
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Step four is I, the title is sleep like a superhero game plan. I like to make fun titles. And this one is, you know, getting you into the correct routine around sleep. And this really is the number on priority. Most of my guests, this comes up, I would say the most and having a sleep routine, that's something that's simple, manageable. And you know, the bottom line is, you know, if you can get quality, sleep, everything else can fall into place. But if you're not getting quality sleep, then all the other, stuff's not really going to mean much. So the goal is to get you feeling energized for the day to get you sleeping throughout the night.
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And, you know, obviously get you get mental clarity to focus and help you perform whether it's in work or sport or whatever else you're doing. So, you know, we're going to really work around getting not only a sleep routine, but also a morning routine as well. I think they go hand in hand. So that is step number four is really wrapping our arms around a solid sleep routine and a morning routine. After that, we're going to, we're going to touch on stress management. Now this is something, there are some clients or some individuals need more work on and some don't, and it just sort of a it's, it's a case by case basis, but we're gonna try to create some type of simple practice to down-regulate your system, decreased stress and connect you to the present moment.
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This is something I like to focus on a lot being present. It's something actually I write in my journal pretty much every day, because it's so easy with, you know, Instagram and, you know, social media and just the way our lives are to get ahead of ourselves when we can just, you know, you really want to just enjoy that, that present moment. And as a golfer, this is something that I really like to focus on when I'm playing golf. So a lot of, I personally think a lot of things like principles that go along with golf actually cross into life, and this is one of them. So, you know, we want to create a practice if you don't have one to manage stress and, you know, to feel more calm and obviously peaceful throughout the day, handle stressful situations in, in with grace and within a good manner.
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And you know, obviously this all leads to feeling happier and healthier. So obviously I'm a big proponent of yoga or some type of meditation. There's so many great apps out there. So we might utilize some tools like that. And even if it's a 10 minute meditation, which is something that I've been doing with my wife before bed, and it's, it's a great thing to do with a partner, because why not? Why not bring someone else in, you know, I, I, you know, you're always, as I talked about with Brad Kearns, you want to surround yourself with healthy people and with people that are doing, you know, some of the great habits that you're doing. So, you know, doing some meditation with a partner before bed is a great way to implement it into your life.
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So this is something that we worked on, it's called, you know, I call it stress management and that's step five in the fat burner blueprint. And then the last step, which definitely is not the least step because it's an important one is nutrition and meal timing. And this is something where, you know, we want to, whatever your relationship with food is in the past, we want to change that relationship. And, you know, having all these guests on my podcast and, you know, one person's carnival, one person's keto, one person's, you know, vegetarian the other person's, you know, like I mentioned, carnivores or whatever, it's not about pigeonhole yourself into a certain area.
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It's just about finding what works for you. And, you know, bottom line is eliminating a lot of the processed foods that are, that are just wrecking people's health. So we focus on real foods. We focus on sustained energy and utilizing both energy sources for your body, which, you know, some people are what's called glucose, burnout, sugar burners, and some people just are fat burners. I'd like for you to be like, we talked to, like I talked about in an interview, that's coming out soon, Ben Azadi we talk about keto flex where you're can be a fat burner for a while, but you can also change your fuel source. And occasionally have your days where you increase carbs and you are a, become a sugar burner.
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It's important to sort of be both and not just be one or the other. So this is something we get into and, you know, the bottom line is we want to just transform your relationship with food. And while doing this, giving you sustained energy, but also getting you into a fat burning mode and getting those inches down. So you can't outwork a bad diet. And this is definitely a big part of the program, not only what you're eating, but also when you're eating as well and focusing on meal timing and, you know, having it. So you're not intermittently eating throughout the day. You know, stacking can be a big detriment to a lot of people.
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And so we focus on meal timing and obviously, you know, I'm a big proponent of fasting. So we eventually get to, once you get somewhat keto and fat adapted, you know, fast and it'll become a lot easier. So those are the six steps that we do. And, and the whole goal is to obviously get you where you want to go get you metabolically flexible. And, and so this is something that, yeah, I've, I'm passionate about. I've worked with a bunch of clients with, and it's a newer program, but it's taken, you know, my 20 years of experience and put it into this program. So that's called my fat burner blueprint program. It's not something I talk a lot about, but if you are, if this is something that you are looking to do, definitely just shoot me an email.
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We can have a discussion or go on my website. You can do like a 15 minute, just a 15 minute call, and we can just talk about your goals and see if it's a match. It's not for everybody. You can also email me@brianatbrianbrynn.com. That's brian@briangreen.com. And let me know if you have any questions. So that's what I wanted to touch on today. Part of it was to explain the fat-burner blueprint, cause I get a lot of questions about it, but also was just to emphasize the point of, you know, it's January 4th. And if you don't have a coach for whatever area of life that you're looking to improve, perhaps it's time to look for one.
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And I really do think that that is the missing piece of the puzzle for a lot of people, not only in health but business or anything else that they want to, you know, build an acumen and is having someone that's been there and that's done that and that can hold you accountable. And I truly think that'll stop people from, let's just say yo-yo dieting and getting on something for a week and getting off it the next week, because we all need to be held accountable. And that's the, I think the fastest and best way to reach your goals. So hope this helps. And if you've got questions, remember you can email me.
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Or if you go on Brian green.com, I have a 15 minute sort of a consultation chat, free chat that we can discuss your goals and see if you're right for the program. So that's all for today. So go out there and reach those goals, get an accountability partner or a coach. And I wish you nothing but health and happiness. So thanks so much for listening and I will talk to you soon. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member.
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That's looking to get their body back to what it once was. Thanks again, and have a great.
