From Love Island to the Fitness World: The Path of Connor Trott

00:06
I'd like to say every day is a vacay. And today it is like it always is with my cohost Chris Hansen in Miami. I'm Ryan Alford, your host. This is the Vacay Podcast. Excited today, we have Connor Trott, personal trainer, nutrition coach, and former contestant of Love Island. What's up, Connor? Going on, guys. Thanks for having me on. Appreciate it. Can't wait to get into some good stuff. Yeah, man.

00:35
excited to talk your journey. We like to bring all, cover all gamuts on wellness, health, and our producer stumbled across you or you hit their radar, now you're on ours. I've been following you. I'm like.

00:52
damn, I need to go run or something. I like most of my friends. I'm like, I'm in pretty good shape. I'm in good shape. And then a couple of guys we've had on recently, including yourself. I know you're training for some big stuff. We'll get into that, but I'm like, dang, I gotta get my game up. I'm not typically a runner. So this is new for me, but it's been fun so far. I know I've been seeing you on your feed running all the time. And I used.

01:20
I'm not a big rotor either, but it does work. Yeah, and I know what half marathon or half iron man What is it? Yeah, 10 days out high firing man race coming up. Yeah, geez That is serious Connor. Let's take let's set the table for everybody. Let's hear a little bit about your story and journey and Who the heck is Connor trot? Yeah for sure man, so

01:46
Originally, I grew up Northeast US, originally from Pittsburgh, PA, all my family's back there and pretty much stayed local, went to school, played sports growing up, pretty athletic and everything like that, always decently in shape. Um, and then I wasn't any specially gifted athletically. So I was like, all right, I'm just going to go to school, focus on that, see what I can make of a career from that. Fitness was always just a passion and always a hobby for me on the side of things, just from.

02:15
playing sports growing up, always staying in shape for that, conditioning in the summer and things like that. Went to school and my focus on that, I was actually, I went to school for accounting and finance. So that's what I was like gonna focus on, do my career, start off with that, do the fitness thing on the side, stay in shape and everything like that. When I was coming up, social media was, Instagram was getting off the ground, YouTube was pretty big. So I always followed a lot of YouTube fitness channels and I learned, I was,

02:46
watching those videos all throughout college and high school and everything. So I learned a lot just from watching those channels and stuff. And I thought at some point, maybe that'd be something I'd want to get into, but I didn't think I was going to be able to make a career out of it. So started out as a go in the accountants and accounting and finance background, got my CPA license, and then ended up going on a reality dating TV show called Love Island. And that kind of made things clear as far as giving me an opportunity to make it, make it work as with a career in fitness.

03:16
Yeah. All right. We got to go down. It's all interesting, but reality TV. Well, yeah, look, and of all shows, Love Island. And so what was the experience like overall? I think everybody's fascinated by reality TV and it it sparks the interest. How was that experience for you?

03:40
Yeah, overall, it was, I will say going into that, I was, I had nothing else. I was someone that was probably looking for every reason to say no to something like that. If you were to talk to anyone that, that knew me back then, and even today, they'd be like that this kid's doing this. That it wouldn't make, doesn't make, wouldn't make much sense, but overall it was a, it was a great experience. It was super out of my comfort zone and it was great. It was as real for me. I think I was, I didn't know what was going to be on the back end of it.

04:09
At the time I was building a social and that's how I actually got reached out to, to do it. So it's, it's been three years now, but it was during COVID whenever everything was, I think that played a big part in it. Everyone was just not doing much else. They're just like, I don't know what the show is, but let me watch this. But yeah, it was a good experience, man. It changed the direction of my, of my life up until this point. And yeah, super, super grateful for it. It was cool. More real or less real than,

04:38
People think or assume with shows like that.

04:43
Yeah, I honestly up to that point, I had I had heard of it. Like I had walked my I women are like the dominant people in my family. So like they're watching The Bachelor and things like that. So like I've I've seen stuff like that before. But it's probably on par with what you think. Like how real it is, to be honest with you, it's I'm I'm I would stop. OK, it's probably not 100 percent. Everything is like.

05:12
Um, authentic and stuff like that. Like they're producing a show. They're making a show. So they have to cue you to go in some ways like that. Yeah. So that's definitely a part of it for sure. Outside of that, it's pretty real. And, uh, yeah, I, yeah. What you think is like real with, at least for me with, wow, I didn't think I was, I went there like actually found some, it like the whole thing worked. It was an interesting experience, but yeah, it was like, wow, I actually

05:42
found feelings and stuff like that. And the show did its work and for the better for where I'm at right now. But yeah, it was cool. Like that's what I tell people. You know, the old saying of many PR is good PR, or it's just, you can't deny the power of television and the reach. Like the number of people that see you, they get to know you, like building your personal brand, something you already leaning into.

06:11
And you have to have a really good reason not to take advantage of that for what it can springboard after it. It's always what I would counsel people unless it just completely flies in the face of something but you feel like you can still be yourself. I just, I think the upside for stuff like that outweighs everything else. And I don't know if like coming out of it you'd feel the same.

06:37
Yeah, no, I honestly couldn't agree more with you. Like I, I get messages to this day. So how it worked was that show is a CBS show and it was on CBS streaming platform, like right after I think it was Paramount plus, and I think it's on Peacock now, but Netflix actually just picked it up this year at the start of 2023 and even though it had been two years since that show, like that even filmed when I was on it.

07:05
that I get messages like every day about people like watching it and being like granted. There are some people that probably that went on it that probably made their lives. Probably didn't have the best edit if you want to think of it like that, but it is super genuine and super authentic. And I get messages to this day. That's the, that's why I have a specific, I'm only, I mainly work with women when it comes to like my main client, my main kind of fitness client going forward now. And.

07:33
I get messages to this day that like are just, I've never received kinder, nicer messages my entire life. So I couldn't agree more with that. Yeah. That's awesome. Very few things, if you're a good person, I guess the only caveat I'd put on it, if you're gonna magnify yourself, you better be a good guy or good girl. But assuming that, then the ability to amplify your best characteristics can is.

08:01
It pays off. But if you're a jerk and you're an asshole and like all these things, I guess I might would avoid them. A lot of people don't because then all it does is amplify the worst of it.

08:14
I give you props for doing it, like getting out of your comfort zone. I know, like you said, bro, anyone who's had a girlfriend has watched these shows, right, like our sisters. And actually I got reached out to you from the Bachelorette, I wanna say two years ago, and I went through a little bit of the interview and then honestly I'm too busy. And I was like, dude, I can't live in a house with 12 other dudes. Like I'm not gonna, where I'm at now, I'm like, this is not gonna.

08:43
fly well with me, but I never thought about all the backend that goes into this. And I've had some friends on like the real CS the key show on MTV, but I feel like you said, it can open yourself up to really good or really bad. So I think. Awesome for you sharing. Like you've had nothing but positive for the most part. It sounds like it's been a value add to your life, but I think just see, even put yourself out there on national TV and be vulnerable deserves.

09:12
like props for that brother, like, let's take some balls. I appreciate it, yeah. Yeah, and I think that's the caveat to it is like, when they're trying to pick the people to go on the show with it, I mean, you don't want, you want some personalities on that too. I think what comes with that is maybe some hidden agenda things, malintent, like you don't have the truest things coming through like with you. And for me, I literally was.

09:39
super naive to all the things that would come from it. Like I hadn't started my career as a CPA yet. So I was like, I got nothing to do. I'm gonna work at the, I'm gonna work at GNC this summer before I start my career. And then that whole thing happened. So I was like, my intent was to like go back, start my CPA career, which I did for a year. But I was just like, I don't even know what's gonna come from this. So I'm just gonna try and be the best me I can and see what comes from it. That's dope. So now we're in NS.

10:07
NASM certified trainer and nutrition coach. So is there is, are you 100% online?

10:17
Yep. Yep. To this day. So now I am original. Originally, I whenever I actually started my online coaching business, I did started online, I did, I had helped some of my friends and family and things like that. I'd be always like hitting workouts and things like that, helping with macros and diet on the side and things like that. When I first started it, I that was my first approach was to get those for some reason in my mind, I was like, I want to get certified first. And then I want to start my coaching and

10:44
Hopefully it looks like they're getting help from someone who knows what they're talking about and has these certifications that kind of can show that. They ended up getting those. I started everything on the side while doing my CPA, my CPA job full time and moved to LA and took a in-person training director job. So then it was actually like in-person and online and now full circle. It's just, it's fully online now. That's great. Is. It seems like it.

11:12
You've obviously have the natural passion for it. So many people spend their whole lives like doing stuff they hate, or they have no passion for. I would just think, and I was blessed to find I'm in marketing and known an ad agency. And so I was probably one of the few blessed to do it, but it just seems like it would be really rewarding getting to live out your passion and help other people.

11:39
Yeah, it definitely is. There's a, it's just, it's so different from what I used to do for work in my career. So it was an interesting sort of transition to it because I had a lot of like mindsets and ways that I saw. I used to see how work was for me doing my accounting job. I straight up just, I made the most of it. And it was, I was, I, I would basically start my days off with my fitness and my routines and morning routines and things like that, so I could be super

12:07
pumped and excited to wake up the next morning to do that, get that out of the way in the bag. But when I would just start my job at have my status calls at 9 a.m. in the morning and be working super late at night, it was like not fun. But yeah. Accounting is not a, to me, a sexy, fun, fun job. Although my brother-in-law is an accountant, he's one of the rare breeds that eats and breeds numbers, like literally loves it. But

12:35
I think that's awesome. Like what you said, you had these beliefs of what your job would be or your career, especially, I feel like my buddies that are finance guys, your accounts, like you guys know what the fuck you want. You're like, all right, this is what I want. I want to work for JP Morgan or private equity, whatever. So Ryan said, now you've transitioned into your passion, right? You said this is always been a hobby. Is there any part of you that's the wishes you had went down the finance route?

13:03
Or do you think now your quality of life, like you had a taste of it and you're like, all right, this isn't the dream that I've envisioned. Maybe my happiness, my whatever, my mission is elsewhere.

13:18
Yeah, I guess when I first started, how I chose that career was like, I'm just going after, I know what I want in the future. I want to be able to be a provider for my wife and family and have a family and kind of have that life for me. So I was like, okay, what am I good at and am interested in? And numbers was my thing and stuff. I'm like, huge to this day. I'm like,

13:46
into super like personal finance geek and stuff like that. Like I, I do that every day, but that's how I chose it. And it was just like, I didn't have any other, I chose it cause it was something that came naturally to me. It was interested in and I was good at that to just begin with. But yeah, I think just like shifting that was, it was more of what am I excited to wake up to do every day? And I'm not to say that I have that same like

14:14
passion and thing. I think that's, it serves its purpose for people to like maybe start something like whenever I was beginning like it, I was like, okay, I still got to like, pay my bills and make a living and stuff like that. But maybe it's something that I could start on the side and see if I could actually make a living from. So that was just me how I got into it and everything. So not to say like I wake up every morning and I'm like,

14:36
one, 10 at all, 100 ready to serve and help everyone. Like I got my own things I'm working through sometimes. And there's things that come up with work, with doing like scaling and things like that. And that the problems I've never encountered before that are, I wasn't expecting this to come up today. And it's not like the perfect day like I thought it was gonna be, but yeah, most of my days are really good compared to what I think my mindset was like waking up in the morning where it used to be a few years back. And don't let Chris fool you.

15:06
Every other day he's bitching about his accountant driving him crazy about some shitty putting off for two months like Three weeks ago, I was supposed to get my accountant that two weeks ago, and do you think it happened? Nope I'm very grateful for my account You need a good accountant

15:30
He said, your background has probably also helped to do immensely with starting your own business, just having a general understanding of how it works. I feel like that's where I see a lot of entrepreneurs or people with their own businesses.

15:44
including myself, I'm not the accounting guy by any means, but I feel like that had to have been a big benefit to where you're at now as far as tracking your business, scaling it margins on what you're charging and whatnot. You probably have a little bit more solid of a business foundation than most I would think. Yeah. And for me, I think.

16:12
Different people have different things that motivate them and things like that. And when I was first getting started, it was like, okay, I wanna, I know these are the things that I want. This is the type of life I wanna live like five, 10 years from now. Money is, has to be a certain amount of motivator for me to get started in that, what I used to do. But yeah, for sure. Like when I'm, when I had, when I'm like keeping track of like goals and things like that, that I'm working towards, and I have a really clear picture of that.

16:38
I can reverse engineer things that like I can, okay, I need to take, have my process. Like I have, I take sales, new client sales calls a few days a week that are designated just for those. And it's okay. How do I kind of schedule calls? And I can back into things. Let's know when the numbers of things and just being very clear on that. And every time where I just sit down and get clear on that, like what those numbers are and what are those like tasks and actions that I can like physically do.

17:04
When I'm around, I'm like super, super clear on that. It's very, it's like, it's a very empowering feeling to know that like, I have complete control over my, my income that comes in for the most part, based on certain tasks that I can work my way into, whether that's like posting content, doing outbound reach out, like different like things that like, I can just, I have control over and now that I have that, yeah, I like, I'll wake up and it's. When I was first getting started and everything, it was very difficult to like,

17:33
figure this out, like I joined some mentorship groups that were like specifically helping to like coach online coaches like myself, because I knew I had no, I didn't know how to gain clients and things like that. And the best practices using social media and being able to learn from them, the people that have already done this in it, just we can get into a little bit more of a bullet. The main thing for me that like that switched for me was like, I just had such a rooted like mindset of like how I viewed my work.

18:03
And it was just, it was just something that I had to just get done for the day or get through the week or whatever it is, get through a busy season, like the start of a year when it comes to doing that kind of work with accounting and finance. So like the biggest things that have shifted for me are just like my own self beliefs and my mindset and things like that, that some October was finished October, like this year, July and October were my best months. And sometimes it's just like when I'm like very clear on

18:31
those numbers and things like that, having that background like you mentioned, Chris, I just, it makes it easier to be like, okay, to go all in on things and be like, I'm the one that can leverage like the skills and knowledge that I have right now. And if I don't have them, like I can go seek them if I need to gain those going forward, but yeah. I couldn't go any further in the episode today without talking about our favorite sponsor, Caldera Labs. This is premium in skincare.

18:59
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19:24
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19:53
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20:19
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20:32
How is turning that on? Like, it's interesting. It's so interesting, like you say in July and October. And I'm sitting here thinking like fitness, typically, like the busiest month there's January. And I'm like, if you're crushing it then, then you could probably crush it any time. Something tells me there's a direct correlation to you and your mindset in those months. And maybe like just getting after it. I don't know, because I think those are two.

20:59
It gyms, July and October might be the slowest months of the season. Yeah. Honestly, for me it's it. Yeah. And things like that, like I've over the past two years, like I've done, I've tried to do some like physical things that like people can be like, Oh, what's Connor doing, like just to tune in kind of things like that on social and stuff like that. So we're talking just briefly earlier. Like that's what I've been training for recently is half iron man and in

21:29
in a couple of weeks. So that's, that's always taken like some energy out of me. So for some reason, I don't know. It's exhausting to like do the training and stuff. And so up until I think this past month, I was like getting into that training. Like I'm not a runner. Like I was mentioning it. I was trying to figure this out, but yeah, I think you're right around. Obviously it's hoodies seasoners. We know what you call it coming up. Winter's coming up. Usually the fitness side of things like slows down like in that business.

21:59
But I'm looking forward to the reason why like July and October were actually really good for me was because I started working with a new, all my clients, it's all online. So they download an app off of the app store. So I started working with a new app this year. I was still learning a lot of things when it came to using the app, talking on the phone to new clients. And I was, I sucked at that to be honest. And I was learning how to do that. And so it took me a little bit to figure that out, but I'm looking forward to.

22:29
the December, January coming up. And hopefully those can be like really good months going forward. What's your like approach? I guess everybody has their approaches to fitness and nutrition. There's probably like your I know you I'm sure you personalize it. But are there like go tos like your best at this or like from an overall platform standpoint, are there like go tos for how you train people or how you coach them on nutrition?

22:59
Yeah. So whenever it comes, I guess I can speak to my practices when it comes to, um, just overall, like how I, if a new client comes to me and they want to work with me, they fill out a link in my bio or if I post a testimonial, I'll post a link. Typically that people can do it if they, it's all like they got some good results with Connor, I'll post a lot of like nice messages that, that clients will send me like daily, weekly basis. And so typically.

23:24
I help my clients out with every other week, 14 day meal plans and weekly personalized workout plans. And then we also have weekly check-ins each week. On the training side, how I make it personalized for them is basically I have different phases. So they kind of correlate to the month. So if for, so I have a week where we test out like our strength to start off with. And a lot of my clients are coming to me and for the most part,

23:50
They have somewhat of like experience with working out. They're not like total newbies. And they're not also trying to lose. It's typically like maybe 20 to 30 pounds or something like that, or put on a little bit more muscle. So they're not like, they're not the extremes. So for the most part, we'll start out with a strength week for like our phases. So like phase one would be like a strength week, and then I'll have ABC volume weeks. And then typically at the end of those, that, that phase I'll be more of like a one-on-one to reach out. I'll be like, Hey,

24:19
I like to have like deload recovery weeks where it's just like backing off volume is like 80% sets 80% weight 80% if we need it. But if they're like, they want to like hop right into the next phase and start off with a strength week to see if we're getting stronger, at least maintaining our strength. That's typically how I like to structure the training side of things. And then on the diet side of things, a lot of people, I what's helped me the most when it comes to the diet side of things, just staying reasonably on track, whatever my goals are.

24:48
is like a, if it's fit your macros flexible dieting approach. So I've been, I just track my calories, my macros, it's getting a good idea, like staying within ranges on those. So a lot of people will come to me and they'll be like, Connor, I have no idea what a macro even is. I don't even know what any of that is. I never tracked food my entire life. I'm just trying to lose 20 pounds or something like that. On the nutrition side, when I help them out, I will provide them with specific meal plan options.

25:15
I'll calculate their macros and I'll calculate their calories for them based upon their goals. So it's okay. Maybe we start out with four or five pounds per month. Let's do this super sustainably. Let's not like crash and burn lose five pounds in a week and then just rebalance super quick next week. We set those goals and then I'll provide them with specific meal options that they could choose for the meals for the day. Or I'll have people that'll come to me and be like, yeah, but some experience with tracking macros and calories before. So then I'll be like, I'll still provide you some meal plan.

25:43
But if you just want to hit your numbers for the day, like these are what's gonna help us get towards your goals and things like that. So that's like my personal approach, but I like to eventually get my clients to a point where they know what macronutrients are, they know what their goals are, they know how to calculate these numbers. So like long-term, if they ever wanted to go on like a mini-cut for a vacation or something like that, they want to lose 10 pounds, then they know how to get to that amount just on the diet side. Yeah. We always like to ask people like what their own personal

26:13
like daily wellness routines are obviously you're in the middle of a half iron man. So there might be a little different like training for that, but maybe extracting any of the things you're having to do for that. But what are some of your like daily routine supplements, things like that? Just are your gaps? Yeah, for sure. A lot of the things that I do on a daily basis nowadays is I took from doing a

26:42
Yep. For sure. Andy Frisella. A lot of the things that I do. Yeah, I know Andy personally, so yes. That's awesome. Yeah, I found Andy last year and I've been, I love, he's been, he's helped me out a lot. We just listened to his stuff, but I did 75 hard last year at the start of last year and did the whole Live Hard program last year for the whole year. So a lot of the things I do on a daily basis come from that actually. Pretty much, I, what's been a focus for mine recently is,

27:11
I've also started to listen to a lot of more like Andy Huberman's got a good podcast, Huberman Lab. And I take a lot of good things. I like the sciency stuff based off it. So he's got a good like some good episodes, especially on sleep. So sleep's been like a focus for me lately, as like a foundation of everything. So really that's something that I track and help my clients do it. But honestly, I try and get, I try and go to bed relatively within a

27:40
An hour is the same every time, like every night, wake up, typically within an hour, same morning, like in the mornings every day. At least I try and get eight hours of sleep. That's like my foundation. Lately, it's been a little bit more like last night, I think I got 10 hours of sleep because training's been a little bit higher for me. The past couple of weeks, that's been just like a foundation. I'm just going to get my sleep regardless of whatever else needs to get done. But...

28:08
So it's going to be the first and foremost for me. The first thing that I like to do is I do like to start off my days with just getting my workouts in and lately it's just been my runs or my swims or my bikes. First thing in the morning. But if it's, I like to just do the hardest thing that I have to do for the day. So sometimes it's like my client check-ins. I've got like, maybe it's typically I do those on Thursdays and Fridays. So that's, I'll get like a lot of those. That'll be the first thing I do. But most days it's, I do my workouts first thing in the morning, drink a gallon of water

28:38
And then as far as just like wellness routines and stuff like that, it's, I like to, I do my reading, I do reading like 10 pages a day, 10 to 20 pages. That's helped me when it comes to just get some like mental mind rate on things like that. And then overall, like supplement wise, for the most part, I just like to hit my protein goals. So it's just whey protein for the most part after my workouts. And then I will, I'm not, I'm trying not to get overboard on caffeine, but

29:08
I do a pre-workout. Typically I'll do a pre-workout before my work, my workout. And then I'll have a energy drink probably in the afternoon. So typically it's probably, I don't know, 200, 400 milligrams every day. But you got to watch those energy ring guys. Ryan's got 400 milligrams in him before noon every day. It's sugar free. Yes. But yeah, no, that's cool. The protein is the biggest thing.

29:38
I think people, it sounds so basic, but especially if you're training, you're trying to keep muscle at all, getting it. What is it? A gram of protein for every gram of weight or every weight, every pound a gram. I think that's something people leave out that or skim over, but it does. If you're wanting to maintain or grow any muscle mass whatsoever, it's important.

30:01
Yeah. Yeah. And I learned, I just from working at GNC when I was in college, like I learned, that's probably where I learned the bulk of my like nutrition knowledge was just learning how to understand what these products were and how to like, see if they could help customers that would walk in the door and stuff like that and how to sell them properly. So yeah, definitely the protein is like the first thing that I'm working with my clients when they come to me is okay, especially women, a lot of women like aren't getting.

30:27
nearly enough protein in their diets. So, um, but yeah, a gram per pound of body weight, it's simply a good recommendation. Um, if you want to be a little bit more specific, like obviously if you're trying to lose weight, cut weight, maybe it's something that we like make sure that we at least hit minimum, but if we're just trying to maintain a put on body weight, like muscle, then like nitpicking, like it could be like one gram per pound of lean body mass. So if you're, I don't know, 10% body fat.

30:55
90% muscle, then 90% of what you weigh would be like a good number. Yeah. So you mentioned Huberman, are you doing stuff like the mouth taping at night, do you tape in your mouth? And I just bought some, I've got it on my nightstand. He's one of the main guys I've heard talk about that. Yeah. I just started doing that actually. Oh, I don't think I can sleep. I actually, I'm just kidding. Like I, no, I've not done that. What is that?

31:22
What's that? So you're breathing only through your nose while you're asleep. It's to get deeper rest or I don't know. Did I dated a girl that did it for a long time and she kept trying to get me to do it? And I was like, I'm good.

31:38
Chris, is your girlfriend, you don't even have a girlfriend, but they're tying you up with tape at night or something with that shit. What's going on here? They're making these things up. No, I've just seen a lot of people saying, and I would assume it helps with snoring, which would affect your sleep, but no, I've been looking at the box on my nightstand and every night I'm just like, nah, I'm good. I'm good right now. I don't know if I could sleep with tape over it. I haven't tried it. No, I've.

32:05
heard the podcast. I believe in the science of it. It's just one of those things. And I might kick myself in the ass because I feel like it's these small, simple tweaks that actually can make a difference. But some of these, these little newer practices that you're hearing about, I'm always curious, especially with your Huberman guy, because that guy's, he knows his shit and he brings the receipts to back it up. So I'm like, I know it works, but so you're pretty.

32:33
light on the supplements, just whey protein, any like amino acids, BCAA type stuff or sleep supplements, testosterone boosting, like Tangada Lee, anything like that. Yeah. I'm pretty, I've always been pretty, probably the most when I was ever, nowadays it's really just, it's really just whey protein, multivitamin. Protein. Like not anymore. No, I haven't, I...

33:01
The only kind of creative thing I'm doing is just from the Whey Protein if it's in there. But yeah, and really probably the most on the supplement side that I ever did was probably when I worked at GNC and pretty much we'd have customers return product and we can't resell it if they've already opened it and half the time they opened it, try one scoop and be like, I don't like it. And so we got, the employees got all those returns if you wanted them. And so I was like, all right, I trust these people. They're not like.

33:26
messing with this at all. So I would probably, that's when I would do a lot of, if there was like an amino acid, like I'd be like, all right, I'm going to take this. Or if it was creatine or stuff like that. I've certainly done those for a time period. For me, I didn't feel like it was that big of a game changer for me. And it was, but I do certainly see, okay, whey proteins help me in my protein goals. I definitely want to do that. Multivitamin, I'm not someone that eats a whole lot of like fruits and veggies every single day. So it's just something that like,

33:55
Ideally, I think it'd be worth it to get my micros and then just the pre-workout. Maybe it's a mental thing. I don't know with the caffeine and stuff, but just gets me like in the zone and ready to go, but always been light on the supplement side. It's good. Connor, what are you, where's it all headed? What's your goals, visions the next, I don't know, five years or so where you just want to grow the business or other aspirations.

34:24
Yeah, I'm thinking I didn't mention some of the things that I, I think like doing 75 hard, like I read, you guys know David Goggins and his craziness. Yes. So I read, I read his books last year too. So that kind of got me into this like spirit of, oh, I got to do some hard things just for me and things like that, help with the journey to show on social media and stuff. Past two years, I've been doing some like competitions and things like that, just for, have

34:52
Break some mindset things for me and just bring people along the journey with me and show some of the things that I'm learning along the way too. Well, I think going forward after this race that's coming up in a few weeks for me, it's probably the focus is, who knows? Whenever I can do it, the next day it's I want something like what's next and stuff like that you get in that mindset. But right now it's, I think after this, it's probably going to be just focusing on serving my clients to the best of my ability.

35:19
I know some things that like taking a backseat, like I've done my best, but I know I can do a lot better if I didn't have some, then that I was also like taking up a lot of time when it comes to like training, fatiguing me and stuff like that. But who knows? It's, I do think that's probably going to be my focus is just getting to like continue to grow my clients and scale. Like I've been with my new app for, it's coming up on a full year. So I'm looking forward just to like hitting the ground running next year, hitting that sweet spot of December and January and seeing where that goes.

35:48
To that end, what's the app, where can I keep up with everything you got going on?

35:55
Yeah, of course. The app that I personally use is called Linus eHealth. So they're my support team that I've been working with for this year. And like I mentioned, it's that download is how I, my process is I like to hop on an intro phone call for 30 minutes, get to know them, see what their goals are. And if it sounds like it's something that I could help with and be like a support for them, that's when I would actually send over the link for them to download. It's a free download and stuff like that, but you just have to log in for the first time to create your account.

36:22
And so I've walked them through that process on the phone for the first time. Yeah. That's typically how I like to run things. I get most of my, my new clients pretty much strictly from social media and just client referrals at this point. Yeah. Sweet work. Can everybody find you on social and get in touch with you? Yeah. So pretty much across all social media, Connor and Trott is as my username for the most part and pretty much mainly on, on Instagram and Tik Tok at this point.

36:51
And that's where you can find me if it's something that you want to keep up with. Sweet. Connor, we really appreciate you coming on the show and sharing your journey and making us all feel like we're not doing quite enough since we're not trying for now, try it out for Ironman. I'm kidding, man. I promise to you, dude. No, man. Hey, you motivate me. That's the highest compliment I can give you. Thank you guys. Yeah. Pleasure being here. I just put it in to talk to you guys a little bit more. Really appreciate it.

37:20
Hey guys, you were to find us the vacay podcast dot com, all the highlight clips and the full episodes. That's VA Y C A Y. The only way to vacay for Chris Hansen in Miami. We appreciate Connor for coming on. I'm Ryan offered coming to you from Greenville, South Carolina. We'll see you next time on the vacay podcast.

37:42
Bye!