Mastering Sustainable Fitness and the Power of Semi-Private Training with Coach Kris Cooke
Unlock the secrets to sustainable fitness success with Kris Cook, the seasoned professional athlete turned fitness expert from Peak Performance. Kris's journey through the world of competitive sports, from dominating the field as a nose tackle to crushing it in arena football, has equipped him with a treasure trove of insights for our listeners. He's not just about the gains; Kris is here to teach us how to set realistic goals, and execute sustainable plans that cater to the training needs of major muscle groups. Simplicity is key!
Want to learn more about Coach Kris and Peak Performance Personal Training in Vero Beach. Reach out
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701 21st Street Unit 101, Vero Beach
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Transcript
Dr Alec : 0:00
Welcome to Hercules Performance and Physical Therapy podcast. Today we have Kris Cooke of Peak Performance in Vero Beach. Welcome him to the show.
Kris Cooke: 0:11
It's going good, man, you know running a business is tough , but it's a lot of fun. Unofficially October 26, 2022. Uh, we grand opened last year, 2023 January 2nd.
Dr Alec : 0:28
Awesome. How are you guys doing over there?
Kris Cooke: 0:29
We're doing great, we're growing steady. You know I'm not interested in growing too fast, just so we can iron out the kinks and all that. Just you know, take it on, you know supply the demand appropriately.
Dr Alec : 0:42
What type of people do you work with over there?
Kris Cooke: 0:44
Um, you know, uh, with with my experience, I could train a six year old kid all the way up to an 85 year old with rods in their legs, so it's just kind of whoever comes in. If they're willing to put in the work, I'm willing to teach them.
Dr Alec : 1:00
Do you? Do you find that you guys sit more at the performance side, general health or a little bit of both?
Kris Cooke: 1:06
A little bit of both. You know, we we get a lot of, um, high school and collegiate athletes, sometimes pro athletes, Um, but we also just get, you know, mothers and business owners and just normal people, so just kind of whoever comes in. Again, if they they have goals and they are willing to put the work in, we're here to help them reach their people Awesome.
Dr Alec : 1:28
So you mentioned your experience in sports and whatnot. At the beginning of that question there, what was your experience? What? What was your background in all this?
Kris Cooke: 1:38
So on high school I played football, baseball, basketball, um wrestling, but um, as I got, you know, understood that I was much better at football. I played football Um. I got a scholarship to Northern Illinois University where I played nose tackle Um. I was previously, you know, a lot of big girls 350 pounds. At one point, Um I lost my scholarship at Northern Illinois, went to Joliet junior college, got second team all American. Got a scholarship to Purdue university, got kicked out of there, went back to Northern Illinois, got my bachelor's degree and then I played arena football for two years in Georgia and Cleveland.
Dr Alec : 2:25
How was that?
Kris Cooke: 2:26
Oh, arena or college. Arena. Arena was a lot of fun. It was a lot of fun and I learned a lot and uh, yeah, it's it. It's sad because I wish they would market more, because it is like a fan friendly sport, but they just you don't. You don't see any commercials for it.
Dr Alec : 2:45
I didn't feel about some of those off leagues that are popping up from the NFL. There is the XFL.
Kris Cooke: 2:51
I'm all forward. But again, this is business. There's no better business in terms of football than the NFL. As far as advertisement marketing, they they are a monopoly, and outdoor football at least. So, if you know, I'm all for people getting opportunities to play football and I'm sure fans would love to see football more frequently than just the NFL season.
Dr Alec : 3:15
I would to be honest, but NFL is king right now. Right Sunday's are for NFL.
Kris Cooke: 3:20
Of course yeah, and arena their seasons. Don't like if arena got more marketing the. Nfl's more in the fall and ends in January. February Arena starts in February and goes into the end of August, so you'd have year round.
Dr Alec : 3:35
College football is not on at that time. Yeah, there's a big slate there that could be filled, yeah. So, chris, you have this huge experience in football. You've gone through many different programs and whatnot and now you're training clients. How do you feel? Like what you learned in those more professional, higher level collegiate to training a general population type person fat loss, all that kind of stuff. How has that helped you?
Kris Cooke: 4:00
Oh well, I would say that training an athlete is a lot more in depth than training. You know just general goals, general population. So the fact that you, if you know how to train a professional and collegiate athlete, then dialing it back, you have so many tools from training those people that it's just all you have to do is just dial it back Sure.
Dr Alec : 4:25
You find that the principles are essentially the same, it's just speed, intensity, the tools you use are different.
Kris Cooke: 4:32
Well, with athletes, a lot of the times they want to get bigger, stronger, faster, yeah, yeah, and speed is, you know, it hinges on your quick twitch muscle fibers. Typically, I don't do a lot of quick twitch muscle fiber training with normal people, yeah, but the but, the overarching goal for any of my clients is we're training the Major muscle groups in your body, your muscles responsible for movement. So we're gonna put resistance on it, train it, which will improve a lot of things such as movement speed, a cardiovascular, flexibility, so on and so forth. So that's just kind of. Our main philosophy is to train your muscles, big muscle groups, big muscle groups, yes so, chris, top three.
Dr Alec : 5:26
If you were to named the top three things you could give someone this year if they're on this new year's resolution to get healthier Fitter, what would they be?
Kris Cooke: 5:35
I would say number one set clear, concise, attainable, realistic goals. Love that right. So you know Long term, something that you can be consistent with for the rest of your life, because you have your body for the rest of your life, if your body composition and your overall health. Set goals that you can do something consistently to attain them. And for fun, if you want to set short-term goals to kind of motivate you to get started on those long term Absolutely so. That'll be number one. Number two I would try to figure out a plan to accommodate the things that you can control in your life that would aid you hitting those goals, such as diet. What kind of diet can I sustain for those long-term goals? What kind of Plan can I have for sleep? You know, we know we need seven to nine hours of sleep. How can I get that? Maybe I'd get a span of three hours and then I take a nap here. Whatever it needs to be done water Hydration, proper hydration how, what kind of plan do I need in place to get proper hydration? Management of stress so the things that you can control. That's not going to cost you an arm and a leg to fulfill. So and then the third thing would be I would say you Hmm, that's a the third thing. Those, those two things knock it out. But the third thing I would say is find a place where you're around people who have similar goals to yourself. Even if you're at a commercial gym, at Planet Fitness, or if, let's say, you're a business owner and you don't have time to Think and whip up a workout for yourself, find a personal trainer and be around people who are going to motivate you to attain your goals.
Dr Alec : 7:40
There's that famous saying that you are the combination of the five people you spend the most time with. Exactly a few of them happen to be Healthy, fit individuals like your trainer, your dietitian, nutritionist, whatever it is. You're setting yourself up for success, exactly community is a big part of it. Yeah, you do a bit of personal training, but you do a lot of small group training to you. How, how has that worked for you guys and your clients?
Kris Cooke: 8:03
I honestly think that. So we call them semi-private semi-private Because you're you're getting a private, you're getting private or personal training in a semi-private setting. What do I mean by that? I mean that Each individual that comes in our gym is going to get first to get an evaluation. Your first session is free and we're gonna evaluate what your limitations are, what your goals are, what medications you take, what diseases or our health effects you have, so I can better accommodate you as an individual. However, most people unless you're, you know your post surgery don't need me to be on top of them at all times Sure you sitting down and doing a cable row, I don't need to hold you the whole time unless you, you know you are completely unfamiliar with your body and have zero proprioception, mm-hmm, so semi-private. What it does to benefit both parties is financial right. So a private, typically on average, is what? $80 to $100 an hour, whereas semi-private sweet, we charge $50 an hour. So you still get a personal workout, but you're working amongst a smaller group of people, maxed out at four. So all the differences, I'll go. Hey, alec, I need you to do lat pulldowns for three sets of 12. Hey, john, I need you to go over here and do bicep curls for four sets of 12. And then I'm just, I'm right here watching you and if I need to step in, I will sure. So it keeps the cost down for the individual and and if you max out a group, it just benefits us financially too.
Dr Alec : 9:53
What would that look like in terms of, let's say, sally or Joe come to you when they want to do that type of training with you. How many times a week? Would that look like? What are some of the specifics you mean?
Kris Cooke: 10:03
as far as, like, what I recommend for people. Yeah, it's personal, man. It's personal when I evaluate, listen, man, I'm. I honestly want to help people and so, knowing that in sales, I am not going to BS you. So if I see something during your free evaluation and you're saying I want five days a week, but you never lifted weights before, I'm gonna tell you hey, man, listen, you're gonna be sore. You may not even be sore tomorrow, you may get delayed onset muscle soreness two days later and it's gonna affect you at your job, it's gonna affect you at home. So it's personal, it's gonna be what I see and what I think would be best for you. Because, again, it's not about, you know, I don't care about money. Yeah, you might pay me five grand this month and then you, you know, burn out and then I never see you again. But it's not about that. It's about Long-term success. Maybe you start with one day a week for a half hour, mm-hmm, and put the ball in your court. Let's see how you feel after a month or two of doing one day a week. And then you could tell me hey, I need more.
Dr Alec : 11:22
Sure, so I rather you have Less and then build up than to have too much and burn out people are always in a rush to get to that place and, unfortunately, part of human biology is things take time and consistency and the amount of you I'm sure you've seen it where people come in first of the year and they're like seven days a week, I want 12 workouts, blah, blah, blah, right, and they've gone in a few weeks. Like you can educate them properly, you wouldn't do this for a year or twice a week. You're gonna get way better results, right? Is that something you've seen?
Kris Cooke: 11:55
you hit the nail on the head, man. It's about education, it's about in it. I started my business being a witness to what the the health and wellness industry, the gym industry. There you can tell that people just want to make monetary game. They're not. Their primary concern isn't getting people results, because it's the right thing to do. It's you know. I need to hurry up and get transformation picks, so I'm gonna make them work out five days a week. I'm gonna cut their calories to 800 calories. Well, you're setting them up for for long-term failure, so I'm. It's about telling the truth. The truth is out there, we know the truth, we've learned it through science and, unfortunately, to be healthy, it takes time and consistency, but there's a gentle touch to it. You don't need to work out a ton, you don't need to slash your calories. You need to find a plan that works for your body that you can sustain for the rest Of your life Absolutely the key to help them on that right consistency over time, exactly.
