Hacking Your Health
Hacking Your Health Podcast with Ben Canning and Dave Kennedy - Two guys setting out to hack body, mind, business and beyond. We are here to provide a single source, bullshit free guide to understanding your body and how you can live better, for longer.
Hacking Your Health
Endgame - The last coaching program you will ever need
Health transformation is a journey that requires adaptation, support, and individualized strategies. In this episode, we delve into the comprehensive Endgame program designed to equip tech and cybersecurity professionals with the tools for sustainable success.
- Focus on a holistic approach to health and wellness
- Importance of individualized strategies within the coaching program
- Overcoming common hurdles like stress, burnout, and fatigue
- Understanding and navigating through the phases of the Endgame program
- Building community support with group connectivity
- Tools and resources provided for lasting lifestyle changes
Join us to explore how we can empower you on your health journey.
Check out Overclock and Protein Protocol here
Want to know more about coaching? Book a call with Ben here
Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Yo, hey, what's up everybody. Welcome to Hacking Health Podcast. I'm your host, ben Canning, with Dave Kennedy. Yo, what's up everybody. Welcome back to the show. Something a little bit different from us today. When I say us, I mean me. We're here today to talk about Endgame, specifically, if you landed on this video or podcast, or however you're consuming it, I'm wondering who the fuck I am and what the fuck is going on.
Speaker 1:My name is Ben Canning. I run an online coaching business called WeHackHealth. We've been working with tech, cybersecurity and infosec professionals for the past four and a half five years. In that time, I've worked with hundreds of cybersecurity, tech and infosec professionals. I've gathered knowledge on their problems, their day-to-day stressors, their potential excuses and the things that hold them back from making the progress that they feel like they deserve to make. I've helped people lose upwards of 100 pounds. I have helped people regain strength, regain body composition and confidence in their body and how they look and feel, focus at work, overcome fatigue, overcome burnout and just get a better understanding of them and how their body works. It's always my goal to educate the client and the person that I'm working with to the point that they no longer need me Arm them with the tools, habits and behaviors that they know and they have the confidence in themselves that they can do this long term. Again, over the past four or five years, I have refined the process. I've continued to evolve the coaching service, the business, the people that we have on board and the team to give a well-rounded approach whenever it comes to managing themselves. I will quote Sean on this and we'll talk about him a little bit later on. But looking after you as a whole human versus just drilling you into the ground with some training sessions and limiting your calories to just chicken, broccoli and rice that is not what we're about. I'm here to talk about end game, which is the newest coaching program we have, and it will be the last coaching program that you will ever need to start. I have rebuilt the entire thing from the ground up. I'm excited to share it with you today to give you a little bit of an insight as to what's going on, what it will look like, why we do things the way we do and how it's going to look over the next 12 months and, hopefully, why it will be a good fit for you.
Speaker 1:The biggest problem that I see working with the clients that I do, and the experience over the past few years is number one not having the time to research the stuff themselves, or part B to that is researching the stuff too much themselves and getting caught in that loop of not actually really knowing what is right for them. We're in one article and the next article tells them to do the opposite thing, the next article tells them to do something completely different and they just get lost in what is right for me. I will say this and take it with a pinch of salt In my infinite wisdom. I don't believe that these articles and these things are necessarily set out to misinform. I genuinely believe that the people who are reading these things or pushing them are people who have had experience with that methodology of doing things and they think that that is the only way to do it. I'm here to teach you what works for you and understanding that everybody is an individual and it's not a cookie cutter. One approach fits all. I think the greatest gift that I have ever been given from a coach to me is an understanding of what works for me, my body, my lifestyle, my needs and understanding on how to adapt that whenever life throws a little bit more life at you.
Speaker 1:The biggest complaint that I hear whenever I'm talking to individuals is they just don't have the structure or the accountability. They don't really know if the thing that they are doing if they're doing anything at all is the right thing to do and how to adapt and change over time. They don't know how many times they need to be trained and they don't know how many calories they need to be eating. They don't know how to fit all the other bits and pieces into an already busy and stressful life, and that's where me and the rest of the team come in. Endgame is the last coaching program that you will ever need to join.
Speaker 1:It is a comprehensive program that I have rebuilt from the ground up. It's not necessarily just about training and nutrition. We focus on your lifestyle. We focus on the stressors that you have for work. We focus on the fact that you need to travel for work and navigating that shit show whenever the time comes. We work on movement and mobility. We work on breath work. We look at you, as I said, as a whole human. It's a 12-month program. The reason that we look at it on a 12-month basis is it allows us to go through the seasons of the year, because how we deal with things in winter versus how we deal things in summer is completely different. The seasons of life so when you've got vacation, or you've got the holidays coming up, or work is just a complete shit show, or the kids are off for summer and you have to navigate everything completely differently. Going through that 12-month cycle number one allows us to get a solid result and build solid foundations for you to be able to continue this for the rest of your life, but it also shows us how to adapt over time. Two main struggles that I see with people who have failed quote unquote at things in the past is number one thinking, because it's set out that way at the start, that they have to continue to do that forever. I'll use myself as an example for this.
Speaker 1:Whenever I used to coach on the gym floor, my life looked completely different. I didn't have any responsibilities outside of that. I spent my entire life in a gym. It was easy for me to train for two to three hours during the day. I didn't have anybody else to look after. I didn't have any kids. I was able to eat out of the tub, where I was able to eat six meals a day, and that is how I lived my life.
Speaker 1:Now that I'm older, I have a family, I have other responsibilities, I essentially have a desk job. I sit here for the majority of the day and no longer work on the gym floor. Everything needs to be different. I don't prioritize my time the same way that I used to. I focus a lot on my clients and rebuilding things and making sure that I'm managing them as well as family life and navigating my own health and wellness within this. So I've had to adapt that over time. Time and that was a learning curve for me and I realized if I have to do that, then potentially you guys would have to do that as well. I've heard a time and time again of people who were collegiate athletes and they try to basically go back to the training regime that they did 20 years ago and wonder why it doesn't work. Life is different and we're here to teach you how we can add your training in a way that is more manageable. Now.
Speaker 1:The second thing that I see, or the second struggle that I see within this, is not doing things for a long enough time horizon. So the fitness industry as a whole is pushing six-week transformations, eight-week transformations or short a to b bang for your buck, get everything in and out transformations, and we are basically giving you the opposite of that, and the reason that I do that is because I want to make sure that you have something that you can actually do forever. I'll say this, and you maybe hear me say this a couple of times one of the greatest assets that we have at we hack health is we hack health, and what I mean by that is we have an extensive group of clients that have either been through the journey or on the journey, work in a similar industry, understand the problems, share similar struggles, share similar potential excuses, that are there to support, encourage, motivate and sometimes just tell you to shut the fuck up and get on with it. I can't emphasize enough the role that they play in everybody's success. Without them, I wouldn't be able to do what I do. I can give you my opinion as a coach, and the rest of the coaching team can give you their opinion, but having tens or hundreds of people around you that can potentially share their experiences whenever it comes to travel for work, tips and tricks that they do, how to navigate conference life, when work becomes a complete shitshow what do they do, how do they navigate it? And ultimately, a complete shit show what do they do, how do they navigate it? And ultimately just be able to come into an environment that you can share and have an understanding that it's a safe place and you can just be whoever the fuck you want to be. You're not under the pressure of being the boss, the ceo, the cso, the fucking mom, dad, partner, parent, whatever it might be. You can just come and be me, ben, as a person.
Speaker 1:Where endgame falls into this and why we decided to rebuild the entire program is one of the greatest assets, as I mentioned, of having a community and having a team is going through the process together. So one big shift that we have made is we are now going to run this on quarterly intakes, so every three months we'll have an intake in Endgame and everybody will go through that process together. The benefit of that is everybody starts, everybody has their own boarding together. Everybody's set out in terms of their own goals, their own journey. Everything's still tailored to you as a person, based on your goals, your availability, your training, history, your knowledge or lack thereof, and whatever it is that you're trying to achieve. But the benefit of that is they share the experience of going through the thing together. They ask the same questions at the same time.
Speaker 1:The second thing is understanding that sometimes you're not actually ready for the transformation that you feel like you need, and this is something that I have had to learn and relearn over time. People are excited to join, they're excited to make the results and they're ready to go. They are hyped and they're overly enthusiastic and they just want to fucking send it right away. My job is to, number one, manage expectations to make sure that we're being realistic in terms of what it is that we're trying to set out to do, and, number two, actually get your body into a position that we feel like we can do that. So the initial phase that everybody will go through will be the system initiation. Think of this like a priming phase to get your, your biomarkers and your biofeedback into a position that we're ready to actually make the transformation. So within that phase, we will look at your mindset and your headspace like do you have the capacity mentally to actually do this? If not, what can we do to get you to that point? That's where we're bringing the legs to sean breathwork, meditation and journaling so we can really nail down those other bits and pieces.
Speaker 1:We look at your habits, so what habits you have now that aren't serving you and what habits can we introduce that are going to benefit you longer term? We will look at your hydration to make sure that you're not chronically dehydrated like the majority of us are surviving. On caffeine, which is another topic for another time, we will look at your nutritional habits, behaviors and your relationship with food, getting an understanding of what you eat on a daily basis and how you're fueling your body. Is it again working for you or is it working against you? Looking at your lifestyle as a whole and understanding where can we actually fit this in that is going to push you towards your goal and not be an additional stress.
Speaker 1:I see this time and time again with with clients that I've worked with in the past that have worked in other coaching programs, or with other people that they just think they need to go in and do high intensity interval training three times a week and they need to limit their calories to a thousand calories per day. The problem with that is, if you think about stress stress, your body doesn't recognize the difference between stress of work stress, family stress, if you have to do a brutal HIIT workout or if you're being chased by a bear, it just recognizes it as stress. So we manage the stress first and essentially build your bullshit bandwidth to navigate everything that's going on in your life and then everything that we start to introduce. We make sure that we're managing those stress markers the whole way through the journey. The other big piece of the puzzle within this is your sleep and your sleep habits, your behaviors around sleep and how you actually treat and look at sleep, because I think oftentimes as adults we just neglect the fact that we should have a structure wake-up time and a structure sleep time and that will sort of dictate our energy levels and our mood and our energy throughout the rest of the day. So we'll teach you how to do that. We will give you guidance on boundaries that you can set around sleep and sort of teach you about sleep hygiene to put your, your body and your environment in the best possible position to get to sleep. The final piece of that puzzle is is any sort of hormonal imbalances that we need to look at, and that's the final piece of the puzzle whenever it comes to graduating from the system initiation to the next level.
Speaker 1:At this point, we have two choices. Based on you and your goal, we can move into what we call the hardware upgrade. Within that, we want to build your physique, build muscle, build, build strength, build habits around training, getting stronger and feeling good day to day again. This will be looking at potentially running at slightly higher calories than you usually would and really focus on exercise execution, your ability to perform in the gym and your confidence in the movements and exercises that you're doing. I see it again. You know people they don't like the idea of the gym because they've never potentially been there before or they're following outdated advice that they maybe got uh whenever their their pt in the military were shouting or screaming at them. So we're here to see where your relationship with training as well.
Speaker 1:The other phase on that side is execution mode, and this is our fat loss phase. We don't have to this until we feel like we're ready. What we will then do is we will look at your year overview and anything that you have coming up. So, whether it's a conference, travel for work, whether it is a vacation or whether it's the holidays and look at a time frame that's suitable that we have the green light to push things a little bit more Within that phase. What we will do is we will manipulate calories so we'll bring you down the infamous calorie deficit by this stage I'm sick of saying that word, I'm sick of hearing about it, I'm sick about reading about it on the internet but we will bring your calories slightly below maintenance to sort of push you into that fat burning phase, and then we will manipulate your output. So again to your capacity. What capacity do you have whenever it comes to time for either additional steps or walk or spend time outside, or is it something that we can push in terms of a little bit more cardio? And essentially what we do is we just manipulate that calorie balance to be in favor of being in a deficit and pushing a little bit more into a fat loss phase.
Speaker 1:Something that's often overlooked is a maintenance phase, or what we're branding as solid state, and essentially what we will do is we will bookend either the hardware upgrade or the execution mode with a maintenance phase and allow your body to redefine what that baseline is. So, as an example, we will run through the system initiation, then we'll move into the hardware upgrade for X amount of weeks, depending on what the goal is and your current body composition. We'll move into a shorter solid state phase just to make sure that we can maintain the gains or the muscle mass that we have, the strength that we have, and establish where your maintenance calories lie. And then we will move into the execution mode to really send it, whenever it comes to fat loss, to to present your physique or work on overall body composition. I kind of recently has just graduated and we took him from upwards of 27 body fat and he maintains in and around eight percent body fat and to me that is that is the absolute goal. Anywhere between 12 to 13 is something that we can navigate pretty sustainably over a longer period of time. And then the goal after that is we just manipulate between hardware upgrade and execution mode to continue to build your strength and your physique over time until you're happy with an overall body composition and overall build and frame and structure that you can carry with you longer time frame and structure that you can carry with you longer time. So having those four phases is good for us as coaches because we can map that out on a time horizon and know, okay, right, we're in this phase for another six or eight weeks and then we're going to shift to this and again, just manage those expectations on your side. So you know, okay, right, I'm in this deficit. It's not exactly enjoyable for the majority of the time. I know what the goal is, I know exactly what I'm trying to achieve, I know what my perceived weight of loss is going to be and I know where I should be by the end of this phase and then we'll move on to something different. So mapping that out over a 12-month timeline is good as a visual representation, just to make sure that everybody is in line with what is going on, what we're trying to achieve, and then what is coming next.
Speaker 1:Something else that we have looked at whenever it comes to the coaching program, I continue to realize over time that the people that I work with are very much invested in magic internet points. So we trialed out a shorter program and we tried out a gamification mode within that where, basically, you're awarded points for executing on the tasks that we set on a weekly basis. Those tasks were built to help you progress towards your goal. So you're getting points magic internet points and leaderboard and free swag and like limited edition merchandise, but also you're moving towards your goal, so it keeps you a little bit more in tune with the things that you're doing, because there is a point system with within that, again, we're looking at things. I'm mapping out these phases anywhere between sort of 10 to 14 weeks and then we will re-evaluate the training program. Are we in line with our goal? Are we making the progress that we need to, and are we still in the same headspace that we were? The other side is sometimes you need a bit of a factory reset. Sometimes life just kicks you in the nuts and work is a shit show and there's some crisis that you need to deal with, which is absolutely fine, and then we move that into that reset phase whenever we think that the time is needed.
Speaker 1:The system, on the whole, works on a weekly check-in basis. You'll have a check-in sheet, which, I realize at this point, doesn't mean anything to anybody. I observed this over time. The check-in sheet is something that I deal with and say on a daily basis, but it doesn't actually mean anything to anybody in the, in the real world, on the outside world. Essentially, look at this as your, your primary data interface. So you will input your calories, you will input your output. Input your output in terms of steps, cardio, your training. We will look at other markers like heart rate variability, rest and heart rate, your sleep uh, your sleep time, your wake time, the amount of time you sleep, your digestive stress and endless other metrics that we can play about with over time. Obviously, we will look at your weight, your body composition, photos, measurements and notice the physical changes over time. That will be reviewed on a weekly basis and your sort of protocol for the week ahead will be outlined, with any adjustments or any changes to make sure that you're continuing to move towards your goal.
Speaker 1:There are a couple of new features within the check-in sheet that I think are going to be hugely beneficial and, again, knowing the people that I work with and how invested they can become in the data and information and want to progress in those what can be minor but also can be major things, it's built out with that in mind. Two cool features that are new. Number one we have a an internal log within the check-in seat that you can map out and manage your, your training volume and your progress making sure that you're progressing in your lifts, making sure that we're following a progressive overload to make sure you're getting stronger over time, and there's a bit of a traffic light system in that of did you progress in a lift? How much did you progress by? Did you stay the same or did you not progress at all? And then that's something that we can address on a weekly basis if needed.
Speaker 1:The other feature and then this is new for me and something I actually had to mentally overcome myself is around nutrition. I have been the person that has had a full macro breakdown in terms of this is how many calories you need to eat. This is how many grams of protein, that is. This is how many grams of fat eat. This is how many grams of protein, that is. This is how many grams of fat, that is. This is how many grams of carbs, that is, this is how many grams of fiber, that is. I've also worked from a strict meal plan, as in these are my training day foods, these are my non-training day foods. I've had just calories, just protein. I've done it in every way, shape or form, and I was reluctant to give a meal plan, or have been reluctant to give this point, because I don't think that there is any learning or knowledge in that beyond. If I eat this list of 15 foods in this quantity on these days. I will either gain weight or lose weight at this rate, which is fine. But again, from my experience and this is obviously what I do for a living if I'm in that mind frame of following a meal plan and I'm in a situation that I'm out for dinner or I don't have that meal specifically, I just completely lose my mind as if I don't. I've never seen food before and I don't know how to eat.
Speaker 1:So what we try to integrate into the check-in system this time is something that you can play about with food. So what we will do is we will look at your MyFitnessPal, or however you want to track your food and look at foods that you normally eat, how we can optimize that for the calories that you have as an alliance and the protein target that we're trying to hit, and give you a guide in terms of a meal plan. You can follow that to the t if you do want. We'll look at the amount of meals that you can consume during the day. Do we need to take into consideration travel? Do we need to take into consideration family? And we can build that out for you. And then on the other side of the sheet there are tabs that you can play about with so that you can see what you can have or how you can swap things. So, as an example, off the top of my head, all of the macros will be color-coded, so proteins will be one color, fats will be one color, cars will be one color. So you'll be able to see that and what we outline as coaches and on the flip side you'll be able to see that in what we outline as coaches and on the flip side you'll be able to play about with similar macros at different quantities. So, as an example, if I program for you 200 grams of chicken for a meal but you're having salmon because you're out somewhere or your wife is cooking it or your husband's cooking it, you put salmon on the other side and it will give you the amount of grams of that protein source that you need to consume to hit that protein target and stay within those calories that protein source that you need to consume to hit that protein target and stay within those calories. So somewhere like 200 grams of chicken will equate to 160 ish grams of salmon. So it'll allow you to gain knowledge around what a protein, fat and carb actually looks like and what you can do to swap these over time and build out your knowledge around food again so you can do this longer term. I'm excited about that. Um, I know that the, the checking sheet and how I have coached has evolved over time, but this will probably be the biggest shift that we've done in a very long time and trying to create that as not only your sort of primary data interface but an actual resource that you can learn and educate yourself as you go through the process as well.
Speaker 1:Another key feature of we hack health as a whole is the community. As i've've said, we run everything through a private Discord channel. Sometimes the server is lit and the chat is a lot, and sometimes it's quite quiet, and that's fine. It is not mandatory for you to be involved now by any shape or form, so I don't think you're going to have to spend hours and hours and hours in Discord. It's more a case of use it as you need it. The channels are separated into just general chat form feedback. So if you want all of us to have a look at your form, there'll be a direct line of communication with me and the rest of the coaches. There will also be a food channel, which I find very beneficial as well whenever people share recipes and other bits and pieces, and, again, to be able to learn from everybody around that.
Speaker 1:Aside from that, within the community we run two calls per week. We run a call on a monday, which is just a a bit of a round table. So what will happen is I will come with a topic that I've seen in somebody's checking feedback, or somebody will ask a question, or I've read something or I've been at something, and I'll have a topic that we that I want to discuss as a group. The other side is sometimes we'll just come on and see what's going on with everybody, see what your struggles are and see if we can solve those problems as a group and as a collective, because having more than one mind is beneficial in those instances. The second call is on a Thursday and this is open to everybody.
Speaker 1:These are our experts call and this is where we run through the cycle of the coaches on a monthly basis, but also bring other experts in in their field. So I will be there, I will coach, I'll take one of those calls per month. The reina will do a movement, the mobility coach once per month, sean. Whenever the time comes and he's back to work, he will be doing the breathwork, meditation and the headspace mindset side of stuff. And then we will bring in other experts. Recently, my good buddy, matt, who coaches, coaches um, so he is a mentor to other personal trainers and online coaches and he came in and he spoke about a biological and environmental audit. It was hugely beneficial because the stuff that him and I would talk about on a daily basis but not necessarily have ever been articulated in the way that he did to the people that I work with Looking at your space, both physically the area that you're in and mentally in terms of your headspace and how you can optimize that as much as possible. We have had hormone specialists in. We've had someone talk about behavioral eating. The lineup coming soon is an expert in gut health and digestion and then a physical therapist, so there's other people always coming in and again just to expand that knowledge and continue to offer more.
Speaker 1:The final piece of the puzzle whenever it comes to the community and the team as a whole are the events or the lifting camps that we run. I say that we do these twice a year, but sometimes it ends up the majority of the time, it ends up being five or six times a year, and what that allows us to do is bridge the gap between the digital and the virtual world that we live in and the real world. And what we do is we pick a city or a state or a country and we basically pick four or five days. We go as a group, we pick a fucking badass airbnb in the middle of nowhere or in the middle of the city. We get together, um, we generally do two full days in the gym. Um, so we go through two coaching days, which you can get some hands-on experience and some hands-on fixes whenever it comes to your, your form or potentially pushing intensity or sometimes hitting, you know, prs or one rep maxes and being around.
Speaker 1:The rest of the team you potentially see in the discord or that you see on the weekly calls is building the relationships with them. We'll obviously have some good food. Um, do something sort of I say fun. Uh, generally seems to be some golf related activity, whether it's mini golf or top or top-golf or something like that. And then we'll do some outdoor activity, depending on where we are. The biggest one that we ran was last year in Phoenix, so we did a couple of hikes just around Phoenix and it's just. It's honestly not just, but it's honestly. One of my favorite things to do is to plan events like that and actually bring everything everybody together. Um, so it's an additional benefit that isn't necessarily something that you would get in a normal quote-unquote uh coaching program. I promise it's not a cult. Some people will tell you, but I promise you that it's not on that.
Speaker 1:Just to recap fully customized training and nutrition plans based on you, your goals, the time that you have available the. The workouts are optimized to you. If you have any injuries that we need to navigate what you have in terms of availability of equipment. So, do you train at a full gym? Do you have a work gym? Do you have a home gym or what do you have available? The weekly check-ins to make sure that we are on track with the goal and make sure that we are navigating our way correctly through that. The two calls per week and obviously there's continued support within the, the discord chat, and then every 10 to 14 weeks or so. What we will do is we will, we will have a review call just to make sure that we are on track with everything. So they'll be outside the other calls just to make sure that we're progressing towards our goal and making sure that we're ticking the boxes that we need to do to progress over time.
Speaker 1:I've mentioned a couple of names there and I haven't really given full context within that. So whenever you come on board, you don't just get me, you get the rest of the team, and I don't mean the team is in the rest of the clients, I mean the team is in the rest of the coaching team. So we have Sean. He is our breathwork and mindset specialist. He is there to teach you, give you actionable tips to navigate life whenever it becomes a shit show, and think about this as your your central nervous system optimization how you can use the power of your breath to navigate stressful situations and make sure that you can essentially handle whatever the fuck life throws at you. I've worked with sean in a one-to-one capacity and that's how he ended up becoming a part of the team, and I stand by. The power of your breath is much more than you ever realized if you've never done breathwork, I understand. Sometimes it's a little bit very, very woo-woo and I was the same. I was like I mean, I'm a fucking professional breathing. I'm still alive. I've been doing it my entire life. But whenever you learn to manipulate it and play about with it in different circumstances, it can be something that is a hugely beneficial tool. And still, to this day, I go through a breathwork protocol before I go to sleep and it allows me to, number one, end the day, clear the clutter in my mind and put me in a better position to go to sleep as a whole. So he, that's sean, as I said, he's the breathwork and mindset specialist.
Speaker 1:We have lorraine, and she is our mobility and movement engineer. She is a former olympic gymnast and she coaches people on a daily basis whenever it comes to movement and mobility. Again, I've worked with Lorena in a one-to-one capacity. My realization was I sit at a desk now as a job and I started to notice the struggles I have with mobility through my hips and through my shoulders, internally rotating like this, and how that started to impact not only my training but my day-to-day life and my movement as a whole. And I thought well, if I've been sat at this desk for two or three years, how the fuck do people feel if they've been sat at it for 10, 20, 30 years. So we've integrated a mobility program within your training program just to make sure that you're moving at an upload rate and again tweaking it that on a on a weekly basis. There's where we can fit that in either day to day or in between your training to optimize time for efficiency as much as possible. She has a call once a month and one of the best calls that she navigates is whenever people submit form feedback. She looks at it from a slightly different angle than I would as a coach and she'll look at it from a mobility perspective. So she'll notice like what part of your body is limiting you from that movement and then that'll be the protocol we have moving forward to make sure that we overcome any issues around that.
Speaker 1:Tom is our exercise execution expert. He is the person that will come and look at it from a mechanical standpoint. So he'll look at the movements that you're doing and seeing how we can maximize those as much as possible. For number one, full range of motion, but number two, for optimal gains whenever it comes to muscle gain and overall hypertrophy. And we do that virtually and through video, but we also do that in person and he will host a powerlifting clinic pretty much at every event that we ever have, go through the three main lifts and give you a better understanding of what that movement should look like and feel like. Again, to make sure that you're maximizing growth as much as possible and maximizing strength as much as possible, but also avoiding injury more than anything else.
Speaker 1:We also have jen, who is our program design specialist. Um, she will basically map out your programs and what they look like, taking into consideration, as I've said before, what you have in terms of time available. So it doesn't need to be I need to train 15 times a week. If you can only train twice a week, we'll take that into consideration what you have in terms of equipment. So, like I said, is it a home gym, is it limited equipment in a in a work gym, or do you access to have access to a full gym? I will be there too, um, so I'll do the coaching as well.
Speaker 1:I will host the calls, I will do the education pieces, I will build out the, the videos for the mainframe, which is our education education portal and again, that's sort of built number one on a syllable basis. So, as you go through the process, you will have access to videos that will give you a deeper understanding of the stuff that we're doing, like how to set up MyFitnessPal, how to track your food, how to track your food on the go, learning how to bank calories and navigate things not only on a daily basis but on a weekly basis, how to set up specific movements whenever it comes to exercise execution, how to navigate travel uh, endless amounts of videos and resources within that that we can continue to add to. So if I see something that comes up time and time again that you are potentially the only person struggling with or you have a request within that, then what we can do is build a training for that again, to sort of continue to build that library of of educational videos over time. There are other resources from lorena in there in terms of desk mobility, so stuff that you can do at your desk you don't even need to leave um or mobility through. You know if you're struggling for your hips or struggling through your shoulders or stuff like that. There's endless resources within that.
Speaker 1:And then sean has a whole breathwork section, um, for different breathwork patterns and protocols you can use in in different areas of your life. It also hosts our recorded experts call, and so we'll always record the thursday call and we'll upload those for anybody who misses them, because I understand that everybody can just spend 45 minutes to an hour every thursday hanging out online with me and the the rest of the team, and there is an ever-growing recipe section within that. So I'm a pretty simple creature whenever it comes to food. People ask me all the time how I make it. I'm not one for recipes as such, but I do my best to put it together as something that you can follow on the inside. So that is the mainframe covered.
Speaker 1:Finally, I guess what are the expectations within this? Because people ask me, like you, what can I see or what can I achieve over this 12 month period? I've had clients with a rate of loss of anywhere between 50 to 100 pounds, based on your start position and depending on what your goal is. Obviously it could be strength gains, it could be body composition, it could be just actually feeling and thinking better or more clearly in work and, as I said, that sort of 12-month time horizon allows us to go within that. If you do want to check out some of the results, just check out wehackhealthcom. It will redirect you to the endgame page and there are endless amounts of results on that and plenty of testimonials that you can hear from the rest of the team On that, if you do want a little bit more and you're a little bit skeptical about this fucking guy that you've just found on the internet. And we have plenty of digital interactions, which is a podcast that I run and host with existing clients and I think there's maybe 15 episodes within that and you can hear from from the clients that I've worked with for over a year and more to their experience and their the progress and the things that they've learned and the lessons that they've learned over time working with me. So you're not just taking my word for it.
Speaker 1:Endgame, the final chapter. I'll let you guys go. We start on the 24th of March. You can apply for a call now. The link will be in the description. Again, if you just go to wehackhealthcom, it will redirect you to the Endgame page and you can just put in your details and get a call booked with me. It will be me on the call and basically I will just talk you through everything that we went through what that looks like for you, what the process is going to look like, how we start, how we onboard, how we navigate the training and how we basically navigate. You know, essentially, our year working together. As I said, it is designed for tech, infosec, cybersecurity professionals.
Speaker 1:It's people who are sick of their own shit, sick of their presensitivity excuses, sick of starting and stopping programs or sick of even just doing the stuff but not making the progress.
Speaker 1:The biggest thing for me that I see over time is people are just fatigued.
Speaker 1:Consistently.
Speaker 1:People wake up with no energy, they struggle to get through the day day.
Speaker 1:They can't necessarily focus at work and potentially suffer with with burnout in the long run, and it's our job to to overcome that.
Speaker 1:I've noticed and I've seen a couple of articles and papers on the rise of level of percentage of people within the industry that suffer from burnout. I'm not saying that I can solve that for everybody, but I can definitely arm you with the tools to make sure that you can navigate that in whatever way is needed if the time comes, but hopefully we can just avoid it. Come and join us. If you have any other questions, just dm me on twitter or instagram at ben hacks health. Um. If you have any questions for the rest of the team, just feel free to reach out and if you aren't in the discord, it's discordgg slash wehackhealth, which isa free resource for anybody who wants to be a part of it. Hopefully I will see you on the call and, as I said, if I've missed anything or you're unsure or unclear on anything, just reach out. Give me a shout then at wehackhealthcom and I will clear anything up and hopefully I will see you in the game.