Tanysha Renee Tells Us About 'The Rep Effect'

Tanysha Renee Tells Us About ‘The Rep Effect’

Last Updated: October 11, 2023By Crystal OKeefe (#ClipOutCrystal)Tags: Marathon Running, REP Effect, Squat Pattern, strength training, True Crime, Video Gam

‘Similar Workouts’ Suggestions Roll Out.
Smart View Gets an Update.
Active Aging – Why Tonal Matters Most as You Age.
New Content Including:
HIIT Warm-up,
Lower Body Heat Builder,
Push-Pull EMOM,
Leg Day Load-Up,
Squat Blitz,
Deadlift Burnout,
Posterior Chain Power.

All this plus our interview with Tanysha!

—

Watch the episode here

Listen to the podcast here

Tanysha Renee Tells Us About ‘The Rep Effect’

Welcome to episode 59.

Here’s the problem with episode titles. We are so used to Tonal counting our reps and keeping track. We then don’t know anymore.

It levels you up when it’s time.

In this episode, we should mention straight out of the gate that we’re talking to Coach Tanysha Renee. She has a new program called the Rep Effect.

She tells us all about it, why you need to take it, who it’s good for, who it’s not good for, and all of the details. Plus, we get to know Tanysha a little bit more as well.

It’s always fun to talk to her.

She’s such a bright light.

I finished House of Volume.

How did that go? How much volume did you end up lifting, Tom?

It was almost 9 pounds. For me, that’s a lot.

How much did you end up lifting?

It was 301,000 pounds.

I’m pretty sure it was 400.

I have to go look. I don’t know.

You should look in your app.

I’ll never find it in the app. I’m so bad at that. I honestly don’t remember but I had never lifted more than 20,000 pounds in a single workout and I did it multiple times throughout House of Volume. In the last one, I lifted almost 25,000 pounds. Every time, I was like, “20,000.”

You were right, Tom. It was 301,564 pounds.

You don’t lie to the people.

I’m so sorry, people. You’ve lifted 6 million pounds. I’m sorry. I didn’t get all your pounds right.

This is the first that the man gave an accurate measurement and the woman had overestimated.

That’s how much I think of your strength.

That’s not typically how that works. It’s a lot of volume. They’re not joking. If that’s what you’re looking for, you should check it out. If that’s not what you’re looking for, you should avoid it at all costs.

If you’re a beginner, don’t go straight into that. For beginners lifting weights, that’s not the program for you.

It’s too much. The Rep Effect is what I’m doing. I segued into The Rep Effect. I did the second workout shortly before we began doing this episode.

You also took Joe’s advice because Joe said, “After you get done doing this, you need to do a de-load program. Don’t just keep going volume.” You have done three volumes in a row.

I did Go Big or Go Home, Pyramid Pump, and then House of Volume. I was like, “This seems like a good time.” Plus, I put on some weight on the cruise that we took. I thought, “This seems like more of a get lean program so I’ll try and get some of that weight back off before things get out of hand.” Also, I’ve already done a bunch of volumes. It seemed like it was good timing all around.

That’s one of the things I love about Tonal. You’re able to work out in different ways and still be making progress. You did this large lift for twelve weeks in a row and then you can pivot. You’re still lifting. It’s not like you’re going to lose all the gains that you made.

It’s funny. I did almost 11,000 pounds on the one I did, which used to be like, “I hit 10,000 pounds.” Even on the lighter ones, I’m doing over 10, which is a bit of a shift from where I began.

This one is more about building lean muscle and improving your work capacity but also torching those calories. We might have overdone it on the Disney cruise. It’s time to cardio it up a little bit or in this case, lean it up a little bit while still building.

We want to look good in our swimsuits at Christmas time.

Who are we kidding? There are some things happening.

Stay tuned if you want to hear all about The Rep Effect. If it affects you or it’s good for you, Tanysha Renee goes into it in depth at the back half of this episode so you want to stick around for that. We should also point out to people that if they’re enjoying their Tonal or they’re new to Tonal and they haven’t pulled the trigger yet, there’s an offer for them.

If you’re a member, you can refer it to your friends and family. It’s going to give them $125 off their Tonal purchase and then you get a whole month free. Members get an additional one month free every time they refer someone up to 10 referrals in 1 year. That’s pretty cool.

That’s all in the app if you want to go check it out. Click on Settings. It says Refer Tonal.

It’s a link and you send it to your friends. They do the rest.

It involves reading at that point. I don’t think you need us to go through all that but it’s there for you. What pre-tell do you have in store for people in this episode?

We’re going to talk about some features and why strength training is so important for all the different ages of weightlifting. We’re also going to talk about some new content that landed on the Tonal. There’s a lot to cover.

Before we get to all that, shameless plugs, don’t forget we’re available on Apple Podcasts, Spotify, and YouTube. Wherever you find your podcasts, you can find us. While you’re there, be sure to follow us so you never miss an episode. Maybe leave us a review. If the platform of choice allows that, that’s always super helpful. You can also find us on Facebook at Facebook.com/SupersetPodcast. While you’re there, like the page and join the group. You can watch these episodes on YouTube at YouTube.com/TheClipOut, the name of our other show. Everything lives over there so you can go check that out. There’s all that. Let’s dig in, shall we?

We shall. Tom, I know you promised new features to the people but before we jump into the new features, I realized something we probably should have said at the top of the show and that is we’re going to take a little break but not a long one. We had a survey that went out and several people sought it out.

We have collated that data and we’re going to make some tweaks to this show. I don’t think it’ll be radical but it takes some time to get those moving parts together so we might take an extra couple weeks off in between episodes. Fear not. Don’t think we disappeared. We will be right back after this episode, not after I say we’ll be right back. It’s not like Saturday morning cartoons saying, “After these messages, we’ll be right back.” New features. Similar workout suggestions are available on your Tonal.

They had given you workout suggestions but these are similar workout suggestions. They’re like, “You’ve taken XYZ programs or workouts. Here are some that you liked and some new ones that we think you’ll like based on how you rated the other ones.” That’s pretty cool because you’re going to be able to see, “I needed to work on just arms and I’ve been doing all arm workouts.” That’s what you’re going to be given suggestions for. That’s great.

I would love to see that maybe grow over time and become like, “You’ve done all arm workouts. You need to take a break.”

“Don’t forget your legs.”

“Try this other thing.”

“Stop skipping leg day.”

I do sometimes wonder when we were talking about doing all the volume, when is it time to stop and do the other thing? It would be nice to see that or even if they’re side by side, “Don’t forget to try this.” I still think that’s great. I do struggle with that. If I am in a certain mode and I want to lift a bunch of weight or do more cardio-based stuff, I’m like, “I can’t always tell by the names. I don’t want to have to scroll through all the individual days of a program.” That’s a wonderful new feature.

I do too. I feel like I also need to clarify that this is going to be working on workouts that you’re considering. Tom, do you know how you go to the Tonal and you’re like, “What should I do next?” Let’s say you pull up the rep one that you’re doing that Tanysha is going to be teaching. As you are looking at it, it’s going to have workouts that are similar to what you’re already considering as well. It’s super easy to do. You’re going to see this little pill-shaped button and it’s going to say Similar Workouts. When you click on that, it’s going to be other workouts that are based on what you are already considering. It’s very simple.

Smart View got an update.

You’re going to be getting your movement patterns to gauge your form and provide coaching to help you improve. Some of the moves like the Standing Face Pull, the on Tonal camera is also going to be used for an additional perspective. What’s new about this particular feedback is that you can tap into Smart View to see all of your recorded sets that have been tracking your form improvement over time. Sometimes you could only see the ones that they told you to improve and you’re going to be able to see all of the different moves that you did. I feel like that’s helpful. You’re going to be able to look at all of your set videos and see how you’ve improved over time. It’s awesome.

It also feels less like you’re being scolded, “Here are all the things you did wrong.”

Only recording the ones you did wrong feels like they’re calling you out, “Do you know that one squat you didn’t do right?” It’s on camera forever.

That’s why your butt doesn’t look how you want it. That was the magic squat and you skipped it.

That last squat meant everything.

There was a good blog post on Tonal, It’s Never Too Late To Start Strength Training. It’s about the importance of strength training as you age, which is super important. I feel like a lot of people feel like lifting weights is for young people.

A lot of women think only men should be lifting weights.

That it’s a young man’s game. You need to italicize both young and men. A lot of people have that perception. It’s not true.

It’s funny. If you think back to when we first started doing this show a couple of years ago, we found an article that has stuck in my mind and that is if there is one thing that you can do to live longer, it’s strength train.

I remember the article because it’s stuck in my head too. It asked a whole bevy of personal trainers and they were like, “If somebody can only do 20 minutes 3 times a week.” That’s all they got. “If you are ever going to get out of them, what would you tell them to do?” Every single one of them said, “Strength training.”

I find that fascinating because so many of us think it’s heart health. Therefore, cardio. Don’t get me wrong. You should be moving and keep your heart healthy but it’s important to remember that movement is what keeps us young. Another thing that Angelo once said over on The Clip Out was, “If you think about it, the movement patterns come out of strength training, whether you’re healing up from an injury, trying to get stronger, or you have something that’s a little bit off in your posture. It all comes back to the one thing that’s going to fix it and it is strength training.”

I think about my parents getting older. There are so many women who can’t lift 10 pounds over their heads when they reach their 70s. That is terrifying to me. I already suck at upper body strength so that stuck with me. All of this is to say that strength training is going to help all different ages because it prevents muscle loss. Your muscle mass does decrease by 3% to 8% per decade after age 30. That accelerates even more after the age of 60.

Let me tell you also, ladies. For those of you who have to worry that you haven’t hit menopause yet, added to your muscle loss, for fun, our hormones mess with you and you can’t gain muscle as easily as you used to because your hormones don’t create it in the same way. You have to lift heavier than you did when you were 30. There are all these things happening and lifting is going to help with that.

It also supercharges your metabolism.

Everybody talks about how much cardio helps your metabolism but strength training does too because not only is it burning the calories but it improves your body composition. If your body composition is better, then the rate of afterburn that you get from every single workout lasts longer.

It’s promoting healthy joints and pain-free movement.

It’s all those things you like to do, whether it’s walking, golf, tennis, hiking, or whatever it is that you enjoy. Strength training is going to help you do all those things without joint pain. That’s what’s going to keep you healthy. Tonal is going to help with all those too.

You might be wondering, “That’s great, but how do I get this benefit?” You already have a Tonal or if you’re thinking about getting a Tonal, get the Tonal. With your adaptive weight, that’s going to be a huge thing. Building those additions to your weight with 1 pound instead of 5 or 10 is huge. Not only are your muscles getting the benefit of that but your joints are getting benefit from that. That’s great if you can swing a weight but if you can’t lift it and have the joint support it, that is not necessarily helping you. Tonal is going to help with that. They also have tons of content.

People are going to want to stay active in different ways, whether it’s for golfing, hiking, or being able to walk around Disney World. They have so many different types of classes that you will be able to find something to your liking.

This is probably my favorite part. Tonal is getting ready to launch an ageless strength series of workouts. It’s designed specifically for older adults, including Ease into Action, Fit and Functional, and Dynamic Muscle. They’re going to be under the custom workouts. I am looking forward to checking those out. If you have a Tonal and maybe somebody is struggling with their mobility, this would be an excellent thing to have them try out on your Tonal or if you, yourself, are. I think about all these stairs in our house.

I’m trying to get out in front of it.

I’m trying to stay in front of it.

There are lots of new yoga workouts available to people on their Tonal.

People have been asking for this for quite a while. Twelve new yoga workouts dropped. They’re all from Coach Jake. You can use these workouts to help build flexibility in your body and mind. Whether you’re looking for power yoga, it’s fast, or some nice, gentle stretching sessions, Tonal’s new yoga workouts have got you covered.

There are beginners so you have Serenity Yoga: Upper Body Flex and Flow.

They’ve got Intermediate Spinal Stretch and Core Power Flow.

For advanced people who love their yoga and have been chomping at the bit for this, they have Power Sculpt Yoga and Deep Hip and Hamstring Opener. There are lots of choices for you out there. There are also tons of other new content as there is every week. We start with the HIIT Warm-up.

This is a ten-minute warmup that is going to get you ready for a HIIT session. Whenever you want to do a HIIT session, you want to hit it hard. You should not go from cold to 100. You should warm up. This is perfect for that.

That is with Coach Tanysha. You also have a Lower Body Heat Builder.

This is going to help you get the most out of leg day and prep you for your workout. This is considered to be a warmup. You’re going to slowly build up and be ready to go to crush your squats. That is with Coach Tim.

You have Push-Pull EMOM.

This is going to help you get maximum results in minimal time. It’s action-packed. It’s an upper-body workout. You’re going to get your back, biceps, chest, and triceps. You’re going to be building muscle while getting your heart rate up with every minute on the minute. That’s what that means, Tom.

When I heard it, I thought it was something about Islam because their spiritual leaders are called Imam. I was like, “What is that about? We should all be able to do these workouts.”

These help you push hard. Also, Burnout Mode is activated to help you work through fatigue and you’re going to accumulate lots of hypertrophy stimulating time under tension and that is under your Custom By Tonal.

We’ve also got Leg Day Load-Up.

Get your legs shaken. This one’s going to be a lower-body session. It’s going to be hamstrings and quads. It’s going to be time-based sets that make you earn every second of rest. No time for slacking. This one is also Custom By Tonal.

This sounds like it’s good if you’ve been skipping leg day and you have to cram for an exam. It’s time to get caught up. This is what you must do.

Speaking of another one like that, Squat Blitz. This is going to help you build power, leg drive, and core strength. This is going to be a total body muscle builder. You’re going to work your legs from multiple angles but you’re also going to tackle the accessory work that promotes healthy mobile shoulders. You’re going to get a whole bunch of volume in the final block with those Myo-Reps. It’s a technique that pushes your muscles to failure. It’s yet another Custom By Tonal. They’re cranking these out.

Deadlift Burnout.

It’s exactly what it sounds like. You’re going to speed up your gains with this efficient full-body pull workout. This is going to help you reach failure and activate more muscle fibers. You’re going to work your lats and biceps before tackling a series of barbell sumo deadlift cluster sets.

Finally, Posterior Chain Power, which I feel should have been in conjunction with Squat Blitz.

This is more about your core. If you don’t work your lower back muscles, which is all that this is focused on, then you’re not going to have a rock-solid core. You have to work both sides. This is going to target that often neglected posterior chain to even out imbalances and reduce injury risk. You’re going to do unilateral lifts and walk away feeling stronger and more stable. This is particularly good for you runners out there or anybody who spends a lot of time on one side versus the other.

There’s all of your latest content. We will bring this portion of the show to a close. Let’s talk to Tanysha all about The Rep Effect. Shall we?

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In this episode, joining us is Coach Extraordinaire Tanysha Renee. How’s it going?

It’s good to see you guys again.

It’s good to have you back. I am excited to talk about your new program coming up and I want to hear all of the things. The name of it is the Rep Effect: Full-Body Pump. Tell us all the things.

I enjoyed this program. I say that about a lot of the programs but I genuinely enjoyed this program. It is very much me as far as the pacing and the speed. It is 3 days a week for 4 weeks straight. The cool thing about this is that it builds on. There are some other Rep Effects that we already have in the library and this one is the Full-Body Pump.

One of the things that you’ll see in the Rep Effect is muscle group focus. For every single block, you’ll have a tricep block, a squat block, or a core block that might be mixed with chest, shoulders, or something else like that. The main thing is that you’re going to be under tension for about 6 to 9 minutes. Instead of doing a bicep curl, you move to an overhead press and then something off of Tonal. Whatever that muscle group is, you focus on it and stay in it within variations for the entire duration.

There’s very limited rest between the movements. You get to rest after the block is done, transitioning to the next block or your next set but you go. The muscle is constantly being worked in whatever the variation is. I love it. A lot of people get that like, “I want to go fast.” They want to move on to the next thing. For people who like to move, this is going to keep you engaged but also, you’re going to work a little bit. It’ll surprise you.

When you guys put together different workouts, there’s always a different strategy. What is the strategy behind what you’re describing? I’ve never heard that before.

The strategy for this one is honestly to get lean and build muscle growth. The longer the muscles are under tension, the idea is that essentially the muscle tears break down. When it rebuilds, it’s going to rebuild stronger than its original starting point, which will then allow you to come back to those same movements or exercises, be able to lift a higher load, or be in the movement longer than you were the first time you experienced it.

I assumed it had a fancy name. You know how you guys had the one with the German body composition?

The fancy name is Time Under Tension.

The note here says, “TUT.” It took me a while to figure out. It says, “Accumulate TUT.” I was like, “I don’t want my TUTs to accumulate.” I then was like, “That’s what that means.” After all these years, I still know so little.

He thought HIIT in Hills was Hidden Hills.

I did until two episodes ago. We’ve been doing the other show for years.

This is the first time he’s brought it up.

I only ever heard it said.

I need to have things womansplained.

It feels different that way.

I don’t get what you all are complaining about. I’m like, “This is delightful. You tell me I’m pretty and then I don’t have to think about things.”

Whenever you’re doing these workouts, is there some muscle confusion happening? You’re talking about there’s a block. If you do a squat block, a bicep, and then triceps, it sounds like you’re doing several minutes of those at a time. Is that accurate?

You are. You are going to be in every single block. Think about the block. If you haven’t used a Tonal before or you’re new to Tonal, you’re like, “What is she even talking about?” We’ve moved out the movements or the exercises. We’ll stay in that section or circuit for about 6 to 9 minutes. Day one begins with a squat block to start.

You’ll be in a squat pattern, working the muscles of your squat movement, your quads, hips, and glutes. You’ll be there working those same muscles in those muscle groups for 6 to 9 minutes. The muscle confusion is a little bit more varying the workout. The difference is that instead of having a bunch of different movements and exercises throughout the program, you are going to see the same workouts.

That squat block, you will see it again later in your workout, varying times throughout the four weeks but it won’t be the first block of the day. We’re going to get together for 3 days for 4 weeks. The workout that you see, week 1 day 1 is going to be probably workout 1 day 2. The workouts are moving around. You’re not going to see them in the same order. Days 1, 2, and 3 for week 1 might show up as days 3, 1, and 2 for week 2. It’s still going to be the same movements but they’re not going to be in the order that you did them in as far as day 1, day 2, and day 3.

They get scrambled up, especially for those people who are more of intermediate plus. For someone who’s maybe not a beginner but a little bit beyond intermediate, it’s almost a size 8 or 8.5. Maybe one foot is in between. It’s not exactly one or the other. It gives you a little bit of wiggle room if you’re between those two as far as the pacing but also the repetition of the movements. You get familiar with them. You get a little bit more confidence when you show up and you’re like, “I’ve seen this workout before. I got this.”

The way we are stacking them is going to be different so the stimuli show up a little bit differently in how you experience it. Maybe the muscle groups you worked on the first day feel differently now that you’re working them on the third day instead. It’s not exactly confusing because it’s not a bunch of varied movements. It is still strategic and organized. It’s just the stacking looks different from week to week.

Is that difficult to schedule in such a way that you don’t end up doing the same thing back-to-back? It seems like that would be hard. You go from 3, 2, 1 to 1, 3, 2 but the 3 and 1 are next to each other.

Do you mean from a programming point?

Not exactly, because you have to remember, you have days in between to rest and recover. If you start the program, let’s say we’re going to keep it easy, Monday, Wednesday, and Friday. You have off. First of all, you have a day in between. When you come back, we have squats that we start on day one. We’re not hitting squats necessarily on day two. You already have that day in between the rest. That day two is not going to be squats again. It might be another hinge pattern movement. Maybe you’re doing RDLs and things like that but you’re not in a squat format the entire time. Your muscles get to rest and then you vary them in the next set of exercises.

In the end, you have two days before you hit that circuit one more time in a different pattern. Either way, you’re getting time to rest in between. The only tricky part is people, and we all know that sometimes we are them, were like, “I feel like I got more juice in the tank. Let me go and do something else.” You’re like, “No.” This is when we start to run into some problems sometimes. We overuse the muscles because we think more is more. Sometimes, less is best.

When we work out, we sometimes feel we have more juice in the tank than we actually have. If we overuse our muscles, we will start to wear them out. Click To Tweet

Let’s go back to TUT. You’re going to be focused on time under tension. As a person using it, you’re not going to be that focused on it because you’ve programmed it in as an instructor. That’s one of the focuses. What are some of the benefits of increasing time under tension?

When you have a little bit more time under tension, it goes back to the muscle growth of whatever muscle group or specific isolated muscle you are working on like the stimuli. Anytime you’re in anything a little bit longer like if you sit in a squat a couple of seconds a little bit longer, the muscle gets to grow. As the user who performs the movement, you get a little bit more comfortable. Sometimes you have to sit in it and breathe through it.

I find it’s mind and body. My muscles are growing. They’re learning to endure the stimuli a little bit longer, even at incremental amounts. The next time I come back to a squat and I’m going to sit in it for 6 minutes and 30 seconds, my body has already experienced 6 minutes under this tension. Thirty more seconds is where my brain starts to come in and be like, “I have been here for six minutes before. I know what that feels like. My body can physically handle that. I’m going to hold this for 30 seconds.”

I don’t know if you guys remember but it’s similar to when everyone’s doing the plank challenges. You’d start with 30 seconds and then tack on another 15 seconds and then another 15 seconds. At the time, I had everybody in my office doing it at ten. They were not happy about that but we were doing it at 10, 12, 2, and 4. People would walk in and I’m like, “Today, we’re up to two minutes.”

We started at 30 seconds because we were working with everybody’s abilities. We ended up at two minutes. Some Marines that were in the building, we ended up going for two and a half minutes. I tapped out around two and a half minutes. Essentially, it’s the same thing. Now that you’ve experienced those stimuli in that exact amount of time, your body and brain have tapped into it and you can move it a little bit longer. It is a brain and body benefit to sitting under the tension a little bit longer in any exercise that you’re choosing to do.

How does this program compare to your actual personal training?

Honestly, it is quite similar. I have a friend who says varied exercises get varied results. Shout-out to Josh Clay. I like to move with a strategic plan when I’m training myself or working with my trainer. I do not like to hop around. I want to be in it. Sometimes it takes me a minute to get warmed up in the movement so I want to hit a squat, maybe warm up with a squat rack, and then maybe do some bodyweight squats. I don’t want to pop over to the next thing. I’m like, “What is happening? Take this down a notch.” Circuit training is very much how I like to train. I like a good mix of heart rate being elevated, which you’ll find in this Rep Effect: Full-Body Pump because you are moving nonstop.

I like to go in circuits. I like to know what my movements are. I like to get exposed to it, come back to it, and then move on. I’ve done it maybe 2 or 3 times, sometimes even 4 times. I want to move on to the next thing. That’s how I train off of Tonal. Whether I’m programming my workouts custom on Tonal or working with my trainer directly, I like to hit it, set it, and forget it. It is my preferred way of moving about my workouts.

It’s interesting that you still work out on your own. In my head, I always feel like people who have jobs like you would work out enough having other people work out that you wouldn’t need to carve out extra time to work out.

Truth be told, sometimes it does get a little challenging. The most challenging part is as we are teaching or filming classes, it’s the muscle groups. Sometimes, you have to plan it out a bit. “What am I teaching this week? What muscle groups am I going to overload or focus on? Where can I stick in my personal training? How much of it?” That sometimes can be a challenge but it’s necessary.

I have two trainers. One is a trained massage therapist and strength coach. My other coach is a Nike run coach and a trainer. Both were phenomenal coaches and I learned so much. Great coaches have other coaches. You always hear a good therapist also has their therapist. I’m always learning more things, not just about coaching and training in general but about how my body moves.

Sometimes, you can’t see your mechanics and then you’re in a bridge. You think your hips are up and you’re like, “This is as far as these hips are going,” and your coach is like, “Higher.” When I’m on Tonal and I’m doing an elevated glute bridge or even on the floor, I can hear one of my coaches’ voices in my head, “Tuck your tailbone and get your hips up a little higher.” We are constantly learning from each other.

It’s like anything else. You make the time. You guys have kids. I always look at parents and I’m like, “I’m going to bed at 7:50 on the days I’m wiped. I cannot imagine having to work, try to fulfill my social and creative needs, and then foster that in another human or 2 or 3.” You find the way to get it in if it’s something of value and importance to you. Training for me is that so I find a way to get it in.

It’s also nice to hear that the coaches we cuss at have coaches they cuss at.

You’re given the side eye. I am the complaining trainee where I’m like, “Do I have to do this? How much longer do I need to be on this machine? Can I pick something else? I would like to swap this exercise out.”

She’s like, “Where’s the button that I swap?”

I usually get it done and then I’m like, “Fine.”

You have a Nike run coach. You’re a runner. The New York City Marathon is coming up. What is your history as a runner? How do you incorporate running with all the strength training you do? I always push one or the other. I have a hard time balancing it, even though strength is so important to running.

You’re an avid runner too. I started running in ninth grade. Right before I went in, I tried out for the track team in the summer leading into high school. It was by far the greatest experience as far as team building. I didn’t play a lot of intramural sports as a young kid. In the summertime, mom’s out of the house. You’re not allowed to come back in until the street lights come on. You figure out how to play all the things and ride all the bikes with no maps. You’re like, “I don’t know where I am but I’ll find my way back home.”

That was my first true experience in a team sport. That’s also where I started in the weight room. To that same point, coming forward, to be on the track team, you are required to take strength training is your gym. There was no other option. That was it. You are a football player so you do strength training. Strength conditioning is your gym. If you are on the track and field team, strength training is your gym. You weren’t allowed to take the other gym. Don’t change your clothes or sit on the sidelines. That wasn’t an option.

You couldn’t take dance or anything. If you play a sport, you strength train. It’s a non-negotiable. It’s already programmed in if you are registered on any team. I always have done them together. There was not one without the other. I ran middle distance so 800 meters was my race. Sometimes 600 or 400 was a little quicker. Over the years, 3 miles was already like, “We’re running in Van Cortlandt Park. How long is this race?” I left high school and moved into college. I didn’t run track in college but that’s when I started to pick up long-distance running.

For me, it was more of a mental challenge. I was like, “It’s all of the conversations I had to have with myself to make it to the finish line.” Think about it. I’m running around that track twice and that’s my race. We’re done and dusted. Amazing. To make it to 3 miles successfully, 6 miles, 9 miles, 10 miles, 12 miles, or 13.1 miles was such a challenge. I started to love it so much because it forced me to talk to myself and cheer myself.

Nobody else is around. Your teammates are not around. I ran about ten half marathons. You run them alone. I joined the team in training and had maybe one person that I would stick with as we ran in San Diego in this place. A lot of the run is you. It’s just you and how you get you from the start to the finish. I never thought I would run the New York City Marathon ever.

A lot of the marathon is just you. It is up to you how you get from start to finish. Click To Tweet

Every time I got to a race and I saw the 13.1-mile marker go this way and 26.2 go that way, I’m like, “Somebody’s trying to do this again.” Everything that we went through, somebody has made the choice to do that all over again. Never in my life could I fathom running all of those miles. It was by far one of the most joyous experiences for me.

As I turned 40, there’s been a lot of revelation and understanding of who I am, what I do, what I like, what I don’t like, and maybe why I make certain choices and decisions. I felt a little bit like I had to run the race again because so many people were inspired by me running the New York City Marathon that I felt like, “I’ve helped create these other runners and inspire other runners. I need to run the New York City Marathon again and again.”

I got to the point where I was like, “I’m resisting this run. I don’t want to run 26.2 miles again.” I love running but trying to force myself to be a distance runner was taking the joy of running away from me. I’m in a new space of running where I’m like, “No, I love 3 miles.” I feel joyous and excited to run 3 miles and I’m not resisting running even 1 mile. When you think about being called a runner or certain labels in general, you feel like you have to fit into the box.

Shout-out to Coach Kristina. She’s also a Nike running coach. Shout-out to Coach Ash. She’s getting ready to gear up for her Ironman. Shout-out to Coach Woody. She’s about to run a half marathon or the Disney half marathon at that. We have a lot of runners. Coach Joe has taken up more running with his fiancée, Tina. Coach Ackeem is a massive runner. He came from track and field. Coach Tim gets a run-in every once in a while.

It’s important to remind people that the labels are imaginary. If someone decides that a runner is anyone who runs around the block, you can call yourself a runner. You can sign up and get merit badges or get some discount at the grocery store if you run around the block every day. You are like, “I’m a runner.” You are. If you run, you enjoy running, and you do it in any level of capacity, you are a runner. My identity around running has shifted to I don’t have to be a long-distance runner to be a runner. I don’t have to even run races to be a runner. That’s where I am. I’m rediscovering my joy of running now that I’ve taken the pressure off of myself to run distances I don’t want to anymore.

Life is too short to do things you don’t want to do.

When you were talking about the split point with the 13.1, all I could think was they should put up one of those apartment signs that you always see. “If you lived here, you’d be home by now.” I’d put mine at mile zero.

You’re right about the labels because it’s so funny you said at the beginning of that, “You’re an avid runner.” I’m not though because I’m slow. I automatically take myself out of that equation.

As someone who doesn’t run and is a complete outsider, I’ve never seen a group of people so apt to say, “I am not that who does that thing multiple times a week.” You were talking about how you’re getting to a headspace where you don’t do that anymore but the whole runup was, “I run all the time but I’m not a runner.” Many people say that. It’s so weird to watch.

It’s how we identify with a lot of things because of outside pressures. If it was up to us, we’d be like, “I identify as such and such. This feels right and authentic to me.” With outside perceptions or labels, you take them on as your own. You have to sometimes unlearn a lot of things. That comes with age and giving yourself some grace. It’s taking me a little bit of time to be like, “No, I am still a runner even if I don’t run 30 miles. Even if I’m not running 10 miles, that still does not discount me as a runner.”

I wanted to state that for anyone who might be reading that’s like, “I like to run around my cul-de-sac and up and down these stairs in my house.” I used to do that too. I grew up in a two-family house. From the top floor to the basement, I would set my timer and probably run for 30 minutes up and down about 3 flights of stairs. I run to the front door and downstairs, back in and back out.

I tried that once and the dog almost killed me. The dog tried to chase me.

We only had a cat and the cat was terrified like, “What is she doing?” We have that issue.

I used to work in a two-story building and I would take the elevator. It’s not even a joke.

He’s like, “Let’s move away from running. I cannot participate in the conversation. Next.”

I would love to hear how you take something like running a marathon or any distance. You also do these intense programs you’re building. You’re at a point in your life where you’ve already built up the mental strength but a person who doesn’t have that mental strength, what process do they need to take to build up to being able to do challenges like that if they want to?

If you’re starting, whether it’s resistance training or as a runner, or you’re new to movement in general, my first suggestion is to make smart attainable goals. Start small. There are a lot of theories and suggestions about 2 days a week, 3 days a week, or at least 30 minutes. Everyone can’t do that but you could set a timer for 10 minutes and move consistently for 10 minutes, even if that’s twice a week.

You build up and it’s like, “I did this for two weeks. I was consistent on doing this bodyweight circuit.” We have ten-minute quick fits on Tonal. You have that ability. We don’t discount. We understand that sometimes you don’t have the time. For a person who’s new, it’s thinking about being in a workout for 45 minutes or even 30 minutes. It takes me 10 minutes to get to work or drive in my car. Depending on how you’re looking at it, that might be challenging.

Most of us can’t get too far in ten minutes. A lot of us can’t shower and get out of the house in ten minutes. You think about moving for ten minutes consistently. I always say start small and stay consistent. That is the goal. If you’re not going to be consistent with 3 days a week and 45-minute workouts, then find a small time that you can be consistent with throughout the week.

Start with one week. Tackle 1 week or maybe 1 day for some people. That would be my biggest thing. Start small. Body weight movements are always great. We can all walk on an incline. It doesn’t necessarily have to be extremely fast. Listening to your body is extremely important though. Not just the physicality of listening to your body but going back to listening to your mind and how you talk to yourself. If you count yourself out before you even step up to Tonal and before you even lace up, then the challenge starts there.

Whatever the coach is saying or whoever else is encouraging you to get on board, it’s going to be very challenging for them to keep you motivated if you are already like, “I can’t. I’m not at this. I won’t be able to. This is going to be so hard.” Yes, it is going to be hard. Have all those thoughts and get them out of the way so that when you get on the road, you’re like, “I already know this is going to be challenging.”

Whenever I get into a race, mile 1 through 3 sucks for me. Every single time, I’m like, “I hate this. Why did I sign up?” I already know. I’m at the starting line and before the gun even goes off, I’m like, “We are going to hate miles 1 through 3. Get over it. It’s going to be amazing once we hit mile 3 and we get up to about mile 10. It might suck a little bit again from there.”

I already have this dialogue in my head and I’m like, “Let’s go. I’m excited. I already know what to expect for this first mile.” Get it out the way so that when you’re in the thick of it, you’re like, “I already knew this but I’m going to finish it because I only got 10 minutes to be here and I’m already at minute 6. It’s halfway done. Let’s go.” How you talk to yourself is probably more than any other thing. If you’re going to be consistent with anything, be consistent with how you talk to yourself.

If you will be consistent about anything, be consistent with how you talk to yourself. Click To Tweet

The other thing I would say if you’re starting is buddy up. It is so much easier to stay consistent if you’ve got a friend. When I’m trying to change a habit or I want to be held accountable, I buddy up either in the exercise itself in the thing that I’m trying to change or I reach out to my friends and family like, “I have had such a blessed year. I’ve gone to all of the weddings in Italy in Barcelona. If you hear me complain about anything, I want you to shut me down and be like, ‘Not today. We’re not complaining today.’”

Sometimes you need other people to remind you. Bring them on board for the thing. “I’m working out every Monday and Wednesday. I want you to call me or text me every Monday and Wednesday at 6:00 PM. Check-in.” Enroll somebody else in the thing that you’re trying to do. If they’re like, “That’s cool for you. I’m not going to run those miles with you or start this healthy eating but I love this for you and I’m going to support you through your journey,” you might even inspire somebody else along the way by having them check in on you or keep you accountable, even if they’re not participating in the change with you in that specific way. Those would be my ways. Buddy up, enroll people in the thing you want to do, start small, and stay consistent.

When you were talking about bodyweight stuff, I had this moment in my head. I’ve never said this before but whenever I do bodyweight stuff, I always think to myself that if I was in prison in solitary confinement, this is all I would have. This is what I would do.

They got prison workouts. They don’t call them prison workouts for nothing. The prison bodies, do you see them? They are in shape.

They have nothing else to do. They got nothing but time.

Don’t sleep on bodyweight movements. It’s the end goal.

You’re missing the point.

“All I can do is bodyweight.” I’m like, “Do you know how much you weigh?” I’m well over 130 pounds. That’s enough.

Whenever I have those moments, I’m like, “I’ve been listening to too many true crime podcasts. It’s time to circle back around to This American Life or something.”

I did see something. I don’t remember if it was an article or somewhere but essentially, if you watch a lot of those crime shows, there’s something wrong with you. I was like, “I can go to sleep to it.” Olivia Benson is my girl. I’m like, “Yes. Goodnight.”

Here’s my thing about true crime. You may have had something truly happen to you that might have been formative but I don’t think that any of us need that to appreciate it. The reason that most of us watch those true crimes is because they’re not happening to us. It’s the same reason you watch Dr. Phil or a soap opera. You’re watching it because somebody else’s life is falling apart, not yours. I don’t mean that like, “Screw those people.”

I watch them too. Sometimes I feel a little guilty like, “It’s the worst thing that’s ever happened to these people but it’s just my entertainment.”

It’s also spreading the word and teaching you so many things when you watch that stuff. It’s teaching you that you can’t trust everything at face value. Look deeper and look for red flags in people. It is truly teaching a lot of good skills because you should not trust every single person you meet.

I watch it because it’s designed to entertain in the dialogue and all the things. I feel like a lot of it is based on true stories. Even if they take the subject, add to it, and take away, it’s not always exactly but I’m like, “These people are out there.” It’s not true but it’s true. For a long time, I was watching a lot of Criminal Minds marathons.

I started to booby-trap my house. I don’t know. I was moving things on the edge of the window sill. I’m always on a high floor somewhere but in case someone wants to scale the building, I’m like, “Marbles on the edge of the window sill. You’re not going to startle me. I’m going to know you’re here.” That’s when I was like, “We need to switch to Disney+ for a little while.”

If you switch to Disney+, you can watch the Spider-Man movies and they scale buildings.

They do it in Beauty and the Beast but they don’t in Cinderella. You’re going to ruin this for me. I like my nights with Disney+. You’re taking this away from me, Tom. Let me have this one moment of joy.

In Disney+, you can also watch Locked Up Abroad, except you get the British version, which is called Banged Up Abroad. It sounds a little dirty.

It’s hilarious.

I don’t ever go on Disney+ and watch anything other than science shows, something related to space, and old classics.

I like to watch the animal shows.

I’m scared to ask her definition of an old classic.

It’s probably 1980.

Is old classic like Cinderella or The Fox and the Hound?

It’s like Lady and the Tramp, Cinderella, the original Snow White.

I was afraid you’re going to be like, “I like to watch the classics like Pocahontas.”

Technically, Little Mermaid is. Those are still classics, though.

It’s a modern classic. To me, classic means old.

I was born in the early ‘80s. It’s classic for me.

Little Mermaid came out when I was out of high school.

Here’s the thing. As you get older and people’s references get younger, you’re like, “That was like yesterday. Crap, that was 30 years ago. When did that happen?”

You’ll be like, “It’s 8:00. I need to go to bed or at least take a nap.”

It always puts it in perspective for me. One of the pivotal moments is we all remember where we were exactly when 9/11 happened. When you ask anybody where they were and share experiences, someone says, “I was in third grade,” or, “I wasn’t born.” Reality has set in for it to happen.

Especially when the person telling you they weren’t born yet is your Uber driver. “You’re old enough to drive?” That would be worse.

It’s like someone of the same playing level. You’re like, “Don’t talk to me. For the rest of the week, don’t even look in my direction. Thanks.”

That’s way worse than being told you’re not a runner.

It’s way more offensive.

They’re like, “I remember where I was for the series finale of Breaking Bad.” That’s their big cultural moment.

That’s your point of reference. Also, Game of Thrones or something like that.

You don’t even know how it was in our day.

You walk to school barefoot.

We all watch TV shows at the same time.

There were no pause buttons.

We couldn’t record in advance and then cut the commercials out.

Even in our video games, you couldn’t save in the middle of a video game. They will never understand having to get to the end of Super Mario before you stop.

You’ll never understand having a video game that didn’t have an end. You played it until your parents said the news was on.

With Mario Brothers, my sister and I would pause the game because you couldn’t save it. Sometimes we’d be afraid to even turn the TV off. We go run errands with our parents, come back, and then resume the game. I’m like, “I’m middle on this level. I got to get to the end.”

When you come back, you’re never as good and on it as you were right there. You had all that practice. You were in it. You had all the motions down.

Here’s the next generation back. I would play Asteroids on Atari.

I’ve seen an Atari. I’ve never played one, though.

There was no pause on Atari. It wasn’t even a concept.

They didn’t even have a button.

I would get it down to where I had shot all the asteroids on the screen and I had broken down the very last asteroid to its smallest component. If I tucked the ship in the corner of the screen, that last asteroid would never hit me. I could sit there and let it scroll. I’d put it under a different channel so my dad wouldn’t realize I still had the Atari on.

Smart. You were finding those little loopholes.

I do. I’m a problem solver.

That’s something there. Honestly, that’s a workaround. That was a pause button before there was a pause button.

It was a life hack before we had life hacks.

What’s one thing that inspires you?

I honestly want to say that my friends are doing some incredible things and constantly leveling up. That’s how they say, “Make sure you’re surrounding yourself with people that are doing that. You’re not the smartest one in the room.” I used to always be like, “How did I get so lucky? I’ve got all these great people in my life.” I don’t say that anymore.

I appreciate them and realize there are times that they’re inspiring me and then times I’m inspiring them. It’s this continuum of what’s next. How do we be better? How do we contribute more to our communities and society? My friends are killing it in all different sectors, health and wellness, publishing, real estate, and fashion. They’re killing the game. I’m constantly inspired by their work ethic, and how they manage to do all the things and take the chances. That’s it. I’m more like, “Is this the right time? I don’t know. Let me think about this.” I’m an overthinker.

When I see somebody who’s like, “I don’t know. I’m going to put it out there.” I had a friend, Victoria Brown, shout-out to her. She used to hear this phrase or live by it. “If you wait until it’s perfect to put it out, you’ve waited too long.” We had a dinner and had a nice little discussion around that idea. There is so much inspiration as far as what people are working on and looking to put out. My homies are inspiring me to do a little bit more.

Lorne Michaels always says about Saturday Night Live, “We don’t go on at 11:30 because we’re ready. We go on at 11:30 because it’s 11:30.” When do you feel the most confident?

When my hair is cut and colored. Done and done. I’m like, “I don’t care what’s happening the rest of the day. I don’t care if I get my hair cut at 11:00 or 10:00 PM. Where are we going next? What’s happening? What are we doing? I got a haircut and my hair is colored. I’m feeling great.” Makeup on or off, it doesn’t matter. If my hair is cut and colored, I’m ready to take on the world.

What is one song you have on repeat?

It’s more of a genre and more of a radio station. It’s R&B-related all the time. It’s a combination of lots of Usher or LL Cool J. I go to a radio station around that. I’m in my Around The Way Girl era. I’m not wearing my hoops but I should be.

What’s the first thing you do in the morning and the last thing you do at night?

The first thing I do in the morning is pet my dog. That is not by choice. He is very needy. If I stir, he gets up and comes to have his belly rubbed. I’m like, “It’s not time for that.” That is probably the first and last thing that I do. That’s not for myself but if it’s for myself, the first thing I do typically is make a coffee. Another good friend of mine owns a coffee business out of Houston, Texas. It’s Greenway Coffee. It is by far some of the best coffee I’ve ever had.

It’s almost also having a little piece of my family with me. I have a cup of Greenway Coffee first thing in the morning. Before I go to bed, I have picked up prayer and meditation again. It’s been a while. Going back to labels, I’m not as religious as I used to be so the idea of praying felt like a religious thing. At this stage, it’s like, “No, it’s a gratitude thing.” There are so many things that I’m grateful for. Whoever you believe sends them to you or however they come to you.

Prayer and meditation for me to sit on what my life is and what it looks like is an opportunity for me to tap back in when I’m having a rough or hard day. It’s like, “Today was rough but all in all, it wasn’t that bad. It’s okay.” I like that to be the last thing so that as I’m getting up the next day, I have landed on gratitude for the night before and I’m starting a fresh new day. It’s going to be all right.

Whatever it was or whatever it was, things always worked themselves out. It lets me put the days. If I say something that I’m like, “I wish I hadn’t said that, done that, or done more of this,” it lets me level set with myself as well that tomorrow’s a new day and it’s like, “We have hit 1 snafu or 2 before. This too shall pass. We will get past this. Everybody will move on. Things will get better.”

I get all my news and information from Instagram. I saw this little excerpt of some chat. I don’t even remember who it was but it was a young man talking to his therapist, recounting how sometimes he wished the highs weren’t so high and the lows weren’t so low. His therapist reminded him, “If you look at a heart rate monitor or an EKG, when the line is in the middle, you are dead.”

Life is about the highs and the lows. It goes down and then it comes back up but it’s movement. It’s constantly moving. That’s life. When we are at a standstill, we are not living. Whether that’s at a physical or a metaphorical standstill, to be moving and experiencing the highs and the lows is still progression or movement versus staying still in one stagnant place. I’ve been thinking about that analogy when I’m feeling the peaks and the valleys.

Life is about the highs and lows. When you go down, get back up. If you are at a standstill, you are not really living. Click To Tweet

What a great analogy. I love that. That’s a good thought.

That’s where I’ve been. That’s my first and last thing, a little bit of prayer and gratitude at night and a lot of coffee in the morning.

What is one thing that you could eat every day?

There are a lot of things I could eat every day. If I’m trying to reach out to my healthy folks, I could probably eat pineapples every day. If I’m indulging a bit, I’m probably going to go with any form of carb. I want to say French fries but honestly, it could be mac and cheese, French fries, or potato salad. I load myself up with a carb and say, “Let’s go.” It’s probably between fruit and a carb.

What’s one thing you can’t leave the house without?

If you know me, I’m always moist. Do you see moisture? I do not mess around with it. I have been late because I’m like, “I need my ChapStick,” some kind of lip moisturizer or hand moisturizer. If I’m going to be out for the night and I do not have a hand moisturizer, I’m turning back around or buying one on the way out.

Do you take a bag with all the different products with you everywhere?

Nivea makes this beautiful small little can that goes into any size purse or back pocket. They sometimes run out or they’re not selling. When I find them, I probably buy ten because I’m like, “I can’t run out.” I need at least five on the back burner so that I can find a replacement when I’m running out. I wash my hands very frequently. Every time I wash them, I sometimes put a moisturizer on them. I also have eczema. It’s not extreme but it has made me even more conscious of keeping moisturized. I never leave the house without probably 3 to 4 moisturizers from head to toe every single day.

You should tell her about the stuff that you use instead of ChapStick.

Vaniply. I know it’s not a very sexy name.

Neither is ChapStick. Who are we kidding? You’re just used to hearing it.

A lot of things that are considered ChapStick dry your lips out. The reason I love Vaniply is because you put it on and it moisturizes your lips. They have different formulas but they’re different kinds. You can get the kinds that are flat.

I hate to put stuff on my lips. That doesn’t bother you but it drives me crazy.

He hates the feel of it.

It’s slimy. I don’t like it. The one time we were at a restaurant, it was in the dead of winter and my lip split open badly.

I was like, “Do you need some ChapStick?”

She had this stuff. At that point, I was like, “My mouth is going to hurt for the next six weeks.” That’s what it’s going to feel like until spring. She gave me that stuff and instantly, it didn’t hurt. It didn’t feel weird, slimy, or gross. I was stunned.

That is recommended to me by my dermatologist because I had some flare-ups. It wasn’t eczema but I was having a lot of inflammation. I was having a lot of dryness and she was like, “Try this.” It was amazing. It’s a game-changer for me.

I’ll be looking for it.

Last question, what is one message you would like to leave people who use your programs?

For people who enjoy taking my class, I would want to let them know that this is a collaborative experience. I’m learning from everyone as much as they might be learning from me. It’s an exchange of thoughts and feelings. People post that they’re working out with their kids. Maybe they’ve got an infant and then a toddler and the baby is rolling underneath them. They’ve got to stop to address the toddler situation and then go back. I’m constantly inspired by the people who message me like, “I took your class for the first time.” Maybe they just got a Tonal or just discovered me on Tonal.

In all of the other places I’ve coached prior to Tonal, people still take those classes or will message me something that I’ve said in class that maybe I said a long time ago and they use it with their kids. That’s happened a couple of times. Messages or analogies. I’m very big on analogies. How I hear something might not be how you hear or how Tom hears it. Sometimes, I like to say things in varying ways so that it can grab different people. I’ve had people share my words with their daughters or their daughter’s friends.

The coach that I am now is a collaborative effort of dialogues like this that we have to let me feel more confident and secure in who I am as a coach but also who I am as Tanysha Renee when I show up. Remember that people love you for you, whatever your thing is. You love Tom for the little things that make Tom, Tom. Tom loves Crystal for the little things that make Crystal, Crystal. It’s the same thing.

All the people who show up for us love us for exactly who we are and how we are. They might check us some time or tell us, “I didn’t understand when you said this. When you said this, this is how it made me feel.” Essentially, if we’ve had an exchange or dialogue and you’ve shared how a class made you feel physically, emotionally, or mentally, I’ve received that and taken it back with me. I’ve held onto it. A lot of times, I carry it with me when I step back up to Tonal.

What I want everyone to know is that the coach I am now is very much a collaborative effort of our exchanges. For me, that’s immense gratitude. All feedback is feedback. I grow from the good feedback, the bad feedback, and the unsolicited feedback. My mom is probably the biggest one who gives me unsolicited feedback. She was like, “The class was great but you talked a little too much.” I’m like, “Thank you so much, Debbie.” I hear her voice when I feel like I’m being too chatty and I’m like, “I don’t like her tone but she’s right.”

Moms have that ability.

Moms are grandfathered in. They’re allowed to give unsolicited feedback.

I stand there and I’m like, “Thank you.”

I was picturing comments on YouTube channels.

That is not grandfathered in. That’s grandchild in, which means, “Shut up.”

I love it when people are like, “You didn’t seem like that was a real laugh to me.” Really? I’ve never met you.

Honestly, I have been so fortunate to not get the crazy comments. I’m so happy. I have had people give me unsolicited advice in person. I’ll give you this one example. I played a song in a class one time and this woman waited until the class was over. There were 70-something people in the room. She waited until everyone had left to come over to tell me something. It was Nas’ One Mic. She was upset that the message that I was giving was something like life is hard for everybody.

Essentially, my message is always to be nice because there are people who are walking past you in the supermarket who are having all kinds of thoughts and feelings. People show up to church or PTA meetings and maybe they’ve experienced some domestic abuse, whether it’s mental or physical abuse. You can’t physically see it. They’ve got a fake laugh or smile. That is how they are coping and getting through.

You have no idea what people are experiencing. Just be nice. She came up to me and told me that it was an escape for her. She doesn’t come to the class to think about other people’s problems. You’re in the space of like, “I want to cuss you out but I know that’s frowned upon in this establishment.” I’m also in complete disbelief that you felt the need to wait until the room cleared to share this message.

You have no idea what people are experiencing. Just be nice to others. Click To Tweet

Would you like the proper response to that woman?

I’m scared to know what the proper response is.

“I was just trying to tell people to be nice but after talking to you, I am rethinking my position.”

That is good. I feel like that would’ve sparked more drama at that moment. It was very interesting to hear that comment. This was so many years ago and that one experience has stayed with me as far as a coach and how I approach things. Even more so, my message is this is what it is. My reaction at that moment if I was the coach I am now and how I react would’ve been a much more direct message. I was a lot more passive in that moment because I was high on endorphins and also a little bit of shock.

She was not high on endorphins, apparently.

I’m like, “People got problems all over.” She’s like, “I come here to escape. I don’t come to think about other people’s problems.” “I understand that but we still got a lot of people that even in this very room are dealing with things that you have no idea about. They come here as a form of escape. We got to touch all the hearts.”

We appreciate you.

Thank you so much.

Thank you so much for joining us. Before we let you go, let everybody know where they can find you in all the places.

I am mainly on Instagram as @TanyshaRenee_. I am very much big on the DM. I DM back. It’s my jam. If you find me, connect and I’d love to hear from you. Crystal and Tom, thank you so much for having me again.

It was wonderful having you. Thank you so much for being here.

Thank you.

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That brings this episode to a close. Where can people find you?

People can find me on Facebook at Facebook.com/CrystalDOKeefe, on all the socials, and on the Tonal leaderboard, @ClipOutCrystal.

You can find me on Twitter @RogerQBert or Facebook at Facebook.com/TomOKeefe. You can find the show online at Facebook.com/SupersetPodcast. Don’t forget, you can watch all of these over on YouTube. We’d love for you to look at us. That’s it for this one. Thanks for reading. Until next time. Keep lifting.