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The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.
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Liz Herl: [00:00:00] Hello everyone. Welcome back to Anchored in Chaos. I'm your host, Liz Herl, and I'm here with my co-host. Today, we're in a little bit of a different location, not in the studio. We are at a genuine effort. The gym. Like we're at the gym.
Tim Caldwell: My facility? Yeah. My side of the house. Yes.
Liz Herl: So we're recording a little differently too.
It
Tim Caldwell: is different. We're doing a whole bunch [00:01:00] of things different here,
We're here because we're gonna launch the genuine effort website.
Liz Herl: Well, we actually have launched it, Dr. Caldwell. Oh, thanks Liz. We're here to actually talk about genuine effort and today is my opportunity to get to interview you.
Tim Caldwell: Yeah.
Liz Herl: And you're on the spotlight today.
Tim Caldwell: Yeah. I
Liz Herl: know that you enjoy being in the spotlight. Thanks. So
Tim Caldwell: thanks Liz.
Liz Herl: This is actually a great opportunity, honestly, for me to be able to kinda share our journey of how we came together and then your. I guess, you know, from a long time ago, a very long time ago, back in 1987 the origin,
Tim Caldwell: what were you, how old were you in 87?
Liz Herl: I was, oh, I didn't tell anybody that. They're not listeners and peers will know
Tim Caldwell: all.
Liz Herl: I'm like 23.
Tim Caldwell: It's not
Liz Herl: so. What we're gonna talk about today is genuine effort the gym. And now that it is online, there's an online and in-person coaching training that you can now get involved with. But before we get to that, I wanna have the opportunity to get to know everyone, to kind of get to know [00:02:00] you a little bit more and how it all started for you back in 1987.
But it's actually prior to that, probably in the twenties, but we'll get back to it,
Tim Caldwell: Liz. So, well, Liz, thank you. Yeah, it is, this is a different situation for Liz and I we're usually in the podcast studio when we do this. Mm-hmm. And I'm usually your co-host, so I appreciate that you're here. This has kind of been a long time in the making.
This gym is 40 years in the making for me is that I have been I have been a coach, let's say since 1987 after being released from the US Navy. I had a great time at that, but I started working in a really small gym in uni Vista, Colorado, called the Fitness Factory. And this old couple who ran the place, it was just a wooden store that had a old equipment in it and I would work out there.
And then the people started asking me how to do workouts and training. Right. And I had already had, I think I'd had two contests under [00:03:00] my belt. One was in the military. That's where I got started. My first Armed Forces military training. And then I started working out there and here I am maybe 150 pounds and
very fit, but people started asking me about training and training advice and training techniques and all that. And for a young man of 23, 24, I might've been 25 then, but it was kind of neat, right, that people would come to me, this, and as much as I love bodybuilding, this was exactly what I thought would be a neat career.
So it blossomed into doing lectures on dieting, nutrition. Understanding macros, which we didn't call 'em that back then, but it was really just trying to encapsulate that knowledge about how to train well and how to eat well. And that's where I developed my philosophies, Liz, of really just teaching people very simple rules of thumb to live by.
And then later on in my career. I went on to get a great deal [00:04:00] more schooling, which had included a doctorate degree in chiropractic. That specialized training as a chiropractor, helped me be able to help people not just overcome acute and recent injuries, but maybe even chronic longstanding injuries.
Maybe you've been. Surgically Hal altered by accident or surgery or whatever. But my, my point has always been, if I can provide you a service, not just chiropractically, but in training that allows you to get back in the game have good health, live long fruitful lives, and not just live a life but thrive in it too.
Liz Herl: We're going to go up back a little bit. In previous episodes we have talked about mm-hmm. How we aligned together in life and how that journey started for us to become business partners.
Tim Caldwell: Yeah.
Liz Herl: And that's a little bit, we're gonna go over all the great resources online for individuals to use.
Yeah. Kind of some of the views of pros and [00:05:00] cons of that and saying that like how we came together. You were working at the YMCA.
Tim Caldwell: That's right.
Liz Herl: And I came in very much so against, I'd never utilized a personal trainer before in my life because honestly, of a stereotypical kind of viewpoint. I have utilized apps do three of these, do four of those, do you know? And I've done that for years. Yeah. Years and years and years. And here I am midway through my life and I decided that, I really wanted to get ahold of my health and really take an evaluation after losing my mother at a young age for other reasons, I just wanted to make sure I was taking care of myself to the best of my ability.
And that's where we met and we started the training process.
Tim Caldwell: Right.
Liz Herl: And it was great because I obviously have learned. Significance amount around how the body and the mind and the spirit work. Mm-hmm. It's all connected as we talk about a lot, but the, and we're gonna go into that detailed aspect of, I remember I would get agitated initially when we started training.
Yeah. And you would tell me to turn on my back or turn [00:06:00] on my hands, activate
Tim Caldwell: this, I, what I
Liz Herl: activate. I'm like, I dunno what you're talking about. I'm just pushing this down, you know, and you're like, no. And then you would hold, you would hold onto the, you're holding onto that muscle and you're like there.
And then it honestly had to correlate mine to, to muscle. Yeah. So that's what that means. So now when we start, you know, any type, I'm much so much more ready to say, did you turn on your back? I'm like, oh wait, I have to, I have to remember, turn on my back. You know?
Tim Caldwell: That's a complicated one. I'm glad you brought that up.
Okay. The one thing I want to offer that's unique about my training, and especially in in my philosophy for training is that I have been doing this almost 40 years, I think this is my 39th year. I want people to understand it's hard to find good coaches.
It's really rare to find good coaches and trainers. I am not tooting my own horn, but I have, worked with hundreds of people, which include high powered celebrities and Olympic athletes, and I don't [00:07:00] believe I've ever not given them good service or return on what they came to me for.
I'm not, honey Ramad. However, I aspire to be like Honey Bo Ramad and like we all is, I I give credit to That's right. Maybe people don't even know who that is, but there are people out there that are just amazing trainers. Quin Charles Quin, amazing trainer, one of the most renowned strength and conditioning coaches in the entire world.
Untouchable. But the one thing I will say that indicates the uniqueness to what I want to do and the message that I want to deliver to people is you cannot be a good trainer unless you have that person in front of you. I have to see the effort you make. You'll see in the name of my business it's genuine effort.
I started that with the very notion that that's all I require from you. Correct. Whether you're a beginner or a top tier athlete, all I [00:08:00] need you to do is come through that door and give me a genuine effort. I'll tell you how much I'll tell you when we dial back all now, you can bring whatever you want with it, but this is prescriptive on what I see you do.
Now, the reason I keep railing about athletes online and seeking training online. I was reluctant to do this. Liz knows this quite well. I've had offers to have online training, do online videos in the past that never really spoke to me because how can I be a really good trainer or coach if I'm not in the presence of I.
I've changed my vision on that, and it's not about money. It's a simple fact that if I can get people started and if you glom at least a little information from me, then I've made at least some impact. My point though is that everybody who comes to train me, I want you to strive to come see me. Mm-hmm.
That's how we're gonna benefit from this most. I have, I have, I've had people for 20 some years and I have always [00:09:00] traveled to them. But now that we have this facility here in Newton, Kansas it's small. But it has everything I need to train people. I've had some 600 pound ventures in here who never got past 80 pound dumbbells with me.
And it's the way that I train. It's the way that I push, I give credit to. I give credit to trainers before me who really impacted our industry. Jeff Cavalier the mountain dog. There's some really great trainers out there, NIE, Ramad. I always want people to understand that there were people who came before us in training, and the people come after us in training, but I really want to provide people with the very best that I can.
So that's why we started this service. I hope I answered the question. I kind of, kind of going on a little bit.
Liz Herl: There's a couple of things. I would say that if you are current or previous, I would say student of your coaching. Yeah. You will discover that Dr.
Caldwell has a challenging way of counting [00:10:00] reps and Oh, counting. When you are in the midst, midst of finishing, you're like, oh, I'm right up to 15 or 20. Yeah. And then out of nowhere there will be six or eight more that you weren't aware of that was going count, but Yes.
Tim Caldwell: That's why I make the big bucks.
Right.
Liz Herl: Honestly, that's where actually I was going to though. I don, I joke, but that, that's that genuine effort that you may see more in your clients than in the moment they see in themselves. It is, and I definitely, I know personally I'm a little bit more in competition with me,
in my mind, I'm almost done. And then you'll, you know, yell out six more. And I'm like, oh, okay. So here we go. Yeah, but why? But I do, But I do push six
Tim Caldwell: more. But why? And that's
Liz Herl: really more
Tim Caldwell: whatever, almost the comment that everyone would get is really good training session is one that you've pushed yourself to a point where he didn't think he could do this.
Mm-hmm. And I'm not here to crush people. I'm not here to embarrass people. I'm not here to drive them in the ground. Clients are my [00:11:00] calling card. I want people to see them, ask them, talk to them. Who did that? You're my calling card. I can't have you broken. I can't hurt you. I just can't afford to do that.
But more importantly is if I see that in you, I'm going to push that and ask that of you. And you're right, it can be a little irritating when you're tuckered out and a guy goes, come on now. Three more. Okay. Now hold it. Now go slow. Now resist. Now push back, but don't move. All of these things that I ask people to do.
They're challenging, but I've never heard anybody say, I ain't coming back.
Liz Herl: Well, and I would say, how many people have said to the, to you, I wouldn't have done that had you not been here. That's right. Or pushed me or done anything.
Tim Caldwell: That's right. One of the things I say as a professional trainer is if I had the ability, I would train with a trainer, a really good trainer all the time.
Mm-hmm. I'd love to train with ha ard or some of the really great trainers that are out there. Mine is when you walk through the door. I'd love the ability to remove that chip from your brain that would make you [00:12:00] afraid, hesitant, reluctant. To do those things, and I'll plug that into yours. Now I'm here.
Go deeper than you normally do. Mm-hmm. Go where you don't typically go, do more than you would really push, push to your shaking like a leaf in some cases and sometimes not. But I want you to do that. And when we're all done, I'll give you yours back. I'll take mine. And when we leave here, almost everybody's in kind of a, of course the dopamine and endorphins are going.
They don't hype. The idea is to train people in their weakest position to make them. Better in the strongest position.
Liz Herl: Well, and I would definitely say in working with you as my training partner now, that I appreciate that so much about you, that even though there are moments that I'm irritated and tired and I don't feel like
Tim Caldwell: it Irritated.
Yeah, irritated.
Liz Herl: That I still push through and then I'm like, Hey, I did do that. That is something I'm capable of. Right. That's the, the whole idea around this genuine effort approach is to continuously trying to figure out what you're capable of and what you really wanna address, whether it be physical [00:13:00] or strength training.
I mean, there's a numerous amount of different avenues. One of the things I wanna talk about, we're getting ready to go into the genuine effort. Llc.com, which is the website you go to is that this is a private training facility. This isn't a public training facility. Sure. We haven't talked, talked about that yet.
Yeah. So it's really when we go into individualized treatment or care, I should say, treatment's, kind of my, mm-hmm. My vein. But that is a little bit more it's definitely when, when you say one-on-one, it's not a bunch of other people. You know, or you get feedback in a gym, not, you don't have to worry about anybody else.
It's literally one-on-one.
Tim Caldwell: Right.
Liz Herl: Course that's in person. And then online, if you were to utilize the services, you might be somewhere else in a public gym.
Tim Caldwell: Right.
Liz Herl: When you're here in genuine effort, it is private. Right. And it is very,
Tim Caldwell: the important aspect behind the privacy of training is that I have people who are
horribly outta shape. Mm-hmm. But if they've sought out my services this is a place where we can be candid. We can speak, frankly. We'll talk about everything from [00:14:00] your bowel movements to how you groom and how you're sleeping. What we talk about everything, because I am a primary care physician.
I don't want to just talk about, you know, did that, are you hurt? Did, how was that? Did you get, that's nonsense. We're here to take care of you. Mind, body, and spirit. Right? We have fellowship too. There's an aspect of the gym that I consider very much to be like a church, and that is we're here to hold each other responsible and accountable, and we push each other.
Can we be irreverent? Can we be. Can we laugh and make fun and make mistakes? Absolutely, I will. But I want people to come here and enjoy the environment in their own privacy. We can have music, we can have rock, we can have Christian, we can have whatever music motivates you. Mm-hmm. In fact, you'll often hear me training to motivational.
Lectures, you'll hear me. Trained to just topics of ai, government, it doesn't matter. It's just as long as I have people focused in on their, [00:15:00] they're in an environment they're comfortable with and they're in a place at least mentally and physically where I can dial into. Concentrate.
Concentrate, concentrate. Correct. Other aspects to that are some people as beginners? I have some women clients that really don't wanna be seen in public. I've had celebrities that we train after the gym closes. We've had people want to go in the back room to train it.
It's fine. I don't, none of that's, it's neither here nor there for me. Mine is you pay me for a service and as a physician, I'm gonna pay for that service. Right. And I just happen to be a trainer and I just happen to be a physician. But the whole idea behind that is you come here, you be comfortable.
I will. Pull it outta you. Mm-hmm. I will pull it outta you. I've trained with past Olympians. I've trained with past topnotch bodybuilders that are probably most of those, most of these guys are out of the game, but there names you recognize, and I'm not, I'm not gonna flaunt all that, but I, I will say that the modern day body or the modern day trainers
brag about [00:16:00] having 10,000 clients and serve, da, da, da. I don't. It doesn't interest me. I have in almost 40 years, I only have a couple hundred people under my belt, but those people have been served well and I continue to serve well. So now this is a new aspect. This new website is a new aspect of this, and I hope I can help other people and maybe bring up the next generation.
Liz Herl: Correct. So we, I wanna talk briefly a little bit about what the online portion is. 'cause we've talked about the in person and obviously that's your really push is to be able to at least see you occasionally in person. Mm-hmm. But for life and being in this century, Dr. Caldwell online is the newest and understanding how to utilize those skills.
Technology, technology, technology life. Yes. And there's still a lot of great benefits you get online. I mean, it's the same, it's the same service, it's the same package, it's the same inter auction you're gonna get, individualized training aspects for whatever program you're utilizing and you get to interact with Dr.
Caldwell. There's a [00:17:00] coaching app that we're using, which we looked at a few different ones in the software we chose was True Coach. Yeah. Which I know is very well utilized because we did the research on it.
Tim Caldwell: Yeah. And
Liz Herl: it's user friendly
Tim Caldwell: yeah,
Liz Herl: it gives you a lot of ability to interact with Dr.
Caldwell. Checking in with your coach and he'll be able to see if there's follow through with your training program and your right, your plans and things of that nature. So you still get a lot of intentional care online and I don't want that aspect lost.
As we talk about in person that's absolutely wonderful and great, but. To life and individuals that maybe aren't in Newton or the Wichita area or in another state, you can absolutely still utilize these services and receive the same type of care.
Tim Caldwell: Yeah.
Liz Herl: At any time.
Tim Caldwell: That's right. You know, in the entire time I've been training people, I've only fired two clients.
They were Hollywood types that wanted to have these really unrealistic goals in a very short time. And they want, they want all these they want the magic [00:18:00] ingredients and the silver bullet, and they want it all done in three weeks, and I can't do that. But when people sign up for this, I realize time, money, and effort go into this.
They're, I'm, I'm very affordable. The cost of what I do is a cup of CO is less than a cup of coffee. And that I break that down for you. It is less than a cup of coffee. It's your, it's your notable.
Liz Herl: So in speaking of that, we're gonna kind of go into the program that we're the first one is the 90 day fitness training program.
Tim Caldwell: Yeah. So and so I set it up on the 90 day, that's a three month. First of all, I really want people, I really want to see new clients at least three times a week.
Liz Herl: If you can do in person, but at least online, that's, that's interesting. You'll still have online option too,
Tim Caldwell: but online I'd really like people to sign up for at least three months.
Why is because I need you. I need time for you to develop good habits. And once or twice, oh, it's okay. Once is definitely not okay. Twice is better, but three, at least I'm being exposed to you enough to see how you train. And you're [00:19:00] getting an opportunity to see what I want from you. The neat thing about 90 days is in 90 days you've had the opportunity to go through this awkward first few weeks.
This is an exercise, this is the training. It's all this effort. I really don't want to do this. You contact me and I'm gonna go, I had a boy. Keep going, had a girl, whatever. Keep going. But in 90 days you can see a huge change in your physique. Absolutely. Where you can see that. Mm-hmm. Lens has a really great story about her metamorphosis Now.
To Liz's credit, she lost almost 60 pounds in just over a year. I do things slow and control. Because I want things to last a very long time. But it's mostly about functional strength. I want people to have long lives and thrive through that. Why 90 days? Because in 90 days you get to see, okay, this is, this is the effort.
I've gotten stronger. I'm starting to see results. Now do I decide another 90 days? Or maybe let's extend this for six months. Ultimately, Liz, you and I talk about it'd be, it's okay with us to work ourselves right [00:20:00] out of a job. If I can teach you how to do things, I don't wanna prescribe myself to you.
I'm here for you to use my services just like chiropractic. Come to me when you need me. I'm always available. Always available, but I don't want you to need me forever. And that's what these, that's what the, 90 days, six months, and the 12 month programs allow you to do
Liz Herl: sure.
Tim Caldwell: Very affordably.
Liz Herl: So we're gonna break down the 90 day. Sure. Really quickly. So it is a 12 week structured strength training process mm-hmm. That will be utilized through True Coach. Dr. Cald will go, will go in and structure you a training program of your design that you both work on together as to what that's looking like
depending on what your goals are you'll have access to a very large library that he will be providing those techniques and styles and how to utilize. And do the exercise correctly.
Tim Caldwell: Right. And touching on that, we'll build our own, we will build our own resume of our own specialized things that I want you to do, so that we're activating the pet correctly.
We're activating [00:21:00] the um, videos that are provided through Two Coach, they're fine. Mm-hmm. They're, they're four beginners. But there'll become, there'll come a point where somebody will say, you know, I'm not really getting what I want out of my incline press. Mm-hmm. I'm not really getting what I want out of my cable flies or dumbbell flies.
Well, I'm gonna teach you how to activate. I'm gonna help you control your ranges of motion so that it's not just these flyaway reps and you're, you're banging dumbbells together. We need to have everything under control and for that reason. So we'll make, if you want a specific video, I'll make you a video for just yourself and we'll keep it on log.
Liz Herl: Well, one thing we haven't talked about, this is your adaptive training ability that you'll be utilizing if individuals are, working with any type of physical disability. That's right. Those will be, I would say videos adapted to their needs for training, right?
Tim Caldwell: I come from a long line of not a long line, but a long career of engineers and people who are very mechanically minded.
you, You and I attended a case on training. Adaptive
Liz Herl: training. Adaptive
Tim Caldwell: training, yeah. We had certified in that. And this focus really has always [00:22:00] been primarily based in service to our first responders, to all of our veterans, to people who have lost limb, lost ability, even paraplegic. This gym is wide open.
It's built like that so that you can roll up to equipment and if it, if we don't have the equipment, I'll make it. Correct. But there's not a lot here, but there's everything we need. Liz has used equipment that I've made just I'm imaginative. And the whole point behind that is I can target things by using less conventional ways.
But the, I I'm appreciate you bringing that up because initially this gym was not made to make a profit. However I just wanna give back to the people who serve our country and I really want to give back to the people who they want to exercise, they wanna feel better, and they don't have the opportunity.
They don't have any, there's not a handicap gym. There's not, either you can't get on the equipment or things don't accommodate. We'll figure that out here.
Liz Herl: Absolutely. Yeah. Another part of that process for the 90 day is that you'll be receiving resources to understanding how [00:23:00] you track your food and
Dr. Caldwell came to speak more to where dietary pieces come in.
Tim Caldwell: Right.
Liz Herl: And that will be something again, that you will design with Dr. Caldwell according to your right. Your, your,
Tim Caldwell: yeah, that's right.
Liz Herl: Diets or your any type of adv, like if you're having adverse reactions to food, if things of that nature.
Sure. Yeah. And it's great, of course for beginners or anyone that's kind of been in it for a year or more. I would say 20 plus years I was in and out of gyms at different types of, of trying to do my own training style and track my own food and do those things.
So this is a really helpful guide for people that maybe have done something like that and they're looking to kind of really lock into, to something that brings out a lot more certainty than just the single thing.
Tim Caldwell: That is the nice aspect. I have. Combat training and I used to fight semi-professionally and all of those things left.
Mostly just as you mature. I lost 50 pounds off my physique because I'm only five five, I don't need to carry around 200 and some pounds. I need to be leaner and more functional. I want [00:24:00] other people to be leaner and more functional, unless it's your job. If you want to be a bodybuilder, if you want to be a strong man.
And I, I work with strong men too here in, in Kansas. If you want those things, I'll help you. If you wanna be a power lifter, I'll help you. But more importantly is the functional aspect.
Liz Herl: Absolutely. Yeah. The functional, absolutely. And so we're gonna go into like, when Dr. Caldwell was saying it's a cup of coffee a day, actually it's less than a cup of coffee.
You go to Starbucks. Oh, you
Tim Caldwell: mean for cost? Yeah,
Liz Herl: for cost. It's four 80 a month, but that breaks down to $5 and 33 cents a day. That's
Tim Caldwell: right.
Liz Herl: So. If we think about how often, including myself and I'm sure you, Dr. Caldwell, that we're frivolous in not doing things that aren't taking care of ourselves or taking care of our body and our mind and our spirit mm-hmm.
That we just you know, go and buy some junk food or spend money on something that makes me feel momentarily happy. This is work, this is gonna be some effort. Mm-hmm. Add to that 5 33 a day. But it would definitely, I think. I know overall payoff.
For me, from a mental health standpoint, for anyone that I serve and the clients that I serve, it definitely is necessary.
Tim Caldwell: 2 [00:25:00] fundamental things I I ask people to do in when we start trading, especially people who need to lose or are looking to lose weight is no late night dining. Which includes eating out and try to get at least two or three 10 minute walks in Stan effort in made that sure kind of popular with his vertical dieting.
But I want people to understand that when I teach people how to train, I teach them how to eat. You can follow my advice. It doesn't really matter. But more importantly, the money that you've thrown away on nasty meals. It's $20 to go to McDonald's. That's four days of training. If you wanna do that, fine.
I think it's a worthwhile replacement system. And remember, it's really hard to take a bad habit out of your life. It's better to replace that bad habit with something good. So if you wanna spend $20, put $20 on the dash, put it on your desk, whatever. Don't buy coffees with it. Pay for some training. Go see some training. Go do something that you're [00:26:00] learning something that make you better. And again, that healthier. Let's, yeah. That's, that's gonna, you're gonna hear the rah rah coach part of me is that this is, this takes work.
Liz Herl: It's gonna take work. It's gonna take some genuine effort.
Tim Caldwell: doesn't have to be backbreaking. You don't have to be a big, sweaty mess every time you come in here, but. You gotta put some effort forward. And all of the diseases that we see in today's life, they're all 100% avoidable if we take care of our lives. Mm-hmm.
Liz Herl: And one of the other benefits that you get in this, one of the opportunities in the 90 day is you get three one-on-one consultations with Dr.
Caldwell that goes into more than just maybe fitness and around, Hey, here's my intake and my diet, he can break down sugars and of course sugars and everything, but being able to structure that around your needs is really, really important. 'Cause we all do it differently. We all have our different things.
So,
Tim Caldwell: and, and you know, something I say too is the days go slow, but the years go fast. You'll be through 90 days [00:27:00] of training in a blink. And you're gonna want more, or that'll be enough. I don't really care, but I want you to know that I will constantly encourage you, not necessarily to see me, but always train.
always go do exercise. Well My job's pretty physical. I get it. But even when I was building homes and working 50, 60 hour weeks, I still trained. That's the difference between if you'll take care of yourself in the early years, it will carry you long, long into your later years.
Liz Herl: So we're gonna talk a little bit more about the intermediate level, which is the six month program that's right now. So
Tim Caldwell: 90 days is based on people who've never trained. We have less than a year of training. Why do I pick that? It's because a lot of time is spent in instruction.
Liz Herl: Mm-hmm.
Tim Caldwell: You do get workouts.
You will, I call it your homework. You
Liz Herl: get 12 workouts.
Tim Caldwell: Yeah. Right. You get 12 workouts with me. Mm-hmm. You can work out all you want on your own, but what I'm saying is in those 12 workouts, you tell me what you wanna train and we'll train that. I have people who walk through the door and we do full body workouts, but you know what, sometimes I'll just go, what do you wanna train today?
I have people who want [00:28:00] to get better at their bench. They wanna get better at a squat. They wanna have bigger arms. Fine feel, how's your arms feel? Good. Let's train arms, let's crush arms. Because if I can get you to be really good at an exercise you really enjoy, it'll spill over into those exercises you don't really have a lot of passion with.
Right. But, but the focus is be good at the things you're bad at and you're great at the things you're really good at. And that's the whole point. I want men and women to have nice shoulders. I want 'em to have nice arms. They don't have to look like body builders, but they have to be
comfortable and you have, you need, it's okay to hold your head up high and your shoulders back. You look good in closes. You look good out of clothes, but you function well. Right? You can bend over and pick up things without your head exploding or throwing your back out. It's important. It's really important.
Liz Herl: Absolutely.
Tim Caldwell: Yeah.
Liz Herl: So going into the six month intermediate level, and it, so this one's a little bit more, you get a little bit more offer, right? Opportunity. You get nine personal coaching sessions. Now this is. [00:29:00] Including, online and in person. Mm-hmm. Both kind of go hand in hand here.
Mm-hmm. Now there's also three online nutrition consultants. Now those are different than training. Those are going over nutrition and and maybe sometimes I know that, people bring their blood panels and hormone panels or whatever to Dr. Caldwell to review and say, Hey, here's what I'm looking at.
Tim Caldwell: They'll help you interpret your blood panels. Correct? Correct.
Liz Herl: And so those consults or for, for nutrition could be over your body wellness or your nutri or your, or your food intake mm-hmm. Or whatever it may be. So those, those are, those are a little different. So I wanted to point out the differences there.
And then you're gonna also get the, you know, nutrition planning guides, which are really important. Be able to understand why you're taking in the food that you're taking in and what, what works. You know, there's tons of diets out there right now. Yeah. A big one. Everyone is seeing, including myself, and I've utilized, as have you, the new keto of all evolving pieces around what you can do with cottage cheese, which is apparently, yeah, it's, [00:30:00]
Tim Caldwell: it's the honest,
Liz Herl: I will say, I'm.
I've made the treats and they're very bad. Very ice
Tim Caldwell: cream and yeah,
Liz Herl: the blue ice cream. Crazy good. Pretty good. Pretty good. Crazy
Tim Caldwell: good.
Liz Herl: But we also know as you share it's very high fat. It's very, you know, that's right. It might be protein
Tim Caldwell: if you're on an old carnivore diet. The, the aspect, the importance of understanding the aspects of different types of dieting is sometimes they do not mix well.
So. If you're on an all keto diet, you better be all 100% keto. Mm-hmm. Or you're not keto. Mm-hmm. Right. If you're on an all carnivore diet and then you flip out and have some kind of keto, just go crazy on some kind of keto dessert better be careful there too. The impact isn't so much, but if you are really trying to stay keto and you tip.
Get yourself into some place where you're eating like a 40, 60 diet or carbohydrates, some proteins, you're gonna blow up like a balloon. Mm-hmm.
Liz Herl: You're gonna have a real problem. Mm-hmm. of these we're kind of glossing over [00:31:00] each yeah.
We can't. So, but you can go to the website and kinda learn a little bit more about what we're kind of speaking to there. Due to the intensity that we're stepping up to, of course, with every intensity ironically, it is still only $5 and 33 cents.
Tim Caldwell: Math. Isn't that crazy? It's still $5 and 33 cents.
Now, now you've signed for a six month contract, right?
Liz Herl: The six month pro contract looks a little different if that's, if I can speak there for a minute. So that's six 90 a month and the net is broken down into those monthly payments as well. And again, that 5 33, it just depends on how much intensity you're ready to give to your training program, which I think is why Dr.
Caldwell calls it the intermediate versus the beginners. Because if you've had some training under your belt, you're more likely to be able to commit to this level of training. So it is, that's why it's more intensified and it offers a lot more services. Now, you
Tim Caldwell: You could step in as a complete novice to a six day 60 or a six month program.
You sure can. It's not a big deal. I think if, especially if you're new trainers, [00:32:00] it's better to get your feet wet on something without the, again, the time, money, and effort. Mm-hmm. You don't wanna commit to something expensive to your time, money, or, or time and effort.
Mm-hmm. If your time and effort is, I don't have time and I'm gonna miss a lot of sessions, don't do that. Get on a 90 day program, see how it works. If you can stay consistent, then you're gonna make that jump. I'll always encourage you to train. You don't have to do it with me, but you need to get your training done, right?
Correct. And this is, this is the next step.
Liz Herl: Well, and understanding. Yet again, I will tell you, the True Coach app will help you stay accountable because Dr. Caldwell will see, again, if you're maintaining what you agreed to, a lot of the things you'll go over is in your contract is like our, the goal here is that you hold yourself accountable to what you're trying to really,
transform into, and Dr. Caldwell will you accountable, that's the goal, is to be able to say, Hey, nothing's happening. Will you miss four of your sessions? So that's
Tim Caldwell: Good. Good point, Liz. That's exactly right. I mentioned to you earlier that I've only let two people go in my entire career, I've only let two people go as clients and their expectations
were unrealistic, their [00:33:00] efforts were unrealistic. This has the opportunity for me to track you. Just like you're tracking your stuff and if you come to me and say, this isn't working, this isn't working. Correct. I follow suit and I say, well, I know that you're not training. You didn't record this, you record this.
The accuracy and the way that I train is simply this. I can walk through the door and tell if you, and tell you if you're eating right. I can tell if you're eating right. Mm-hmm. I'll tell within. And Liz, I've busted your chops more times I can tell if she's missed breakfast.
I can just tell in the timeframe that Liz has to train with me. We have maybe an hour or two, an hour and 15 minutes to train. We try to do it intensely, get as much stuff done without making her breakfast. She will fall off quickly and it's evident and I can see when a person walks through that door, whether they're following the guidelines now.
It's your time, it's your money, it's your effort. If you want me to do like I always say and go, good job, you're doing great. See you tomorrow. We can continue that little facade for 20 years. You'll buy me a boat, send my [00:34:00] grandchildren to college or whatever. But more importantly is get the most bang for the buck and then go and join life.
Liz Herl: Well, a lot of you know, the reason why anchored in chaos became or can derive to where it's at, is the understanding of individuals recognizing their mental and physical health. It's a mental and physical health podcast, and our accountability to that.
That's something without segwaying away from where we're at today. Societal, we, it's so easy to not Well, I mean, it's okay. I don't have to do it. Like, no, you need, you have a core responsibility to this, if you want something to happen, you have to make something.
Tim Caldwell: That's right. Caleb Blankenship, he was on your podcast.
Liz Herl: Mm-hmm.
Tim Caldwell: You want something, work for it.
Liz Herl: That's right. I'm gonna
Tim Caldwell: get what I want.
Liz Herl: Work harder. Work harder. Yeah. Work harder. And I know it sounds challenging. Yeah. But that's the, I would definitely encourage our viewers and listeners around Dr. Caldwell's insight is your encouragement has definitely kept me maintained.
I, you know, from the first month when I did not feel like I was having any [00:35:00] success, I wanted do, and by the way, I will just,
Tim Caldwell: it was a great story. Very accurate.
Liz Herl: I, I paid double the fees for one month of training.
Tim Caldwell: Let's wind back in the clock. I was the director at the YMCA and Liz sought me.
Liz Herl: I wasn't gonna actually throw all the That's okay out there. It's okay. No, no.
Tim Caldwell: I'm no fan of the YMCA in their training program, but I was a director. Liz sought me out. Liz was paying a lot.
Liz Herl: Right? A significant amount than what, than what is being reported here. Yes. But it, to point, the point of that was a, I do not spend money frivolously, and I was going to try and follow through, but even in, when I wasn't receiving the successes that I thought I should be getting out of the training, Dr. Caldwell kept saying, gimme three months. Gimme three months. And I was like, three months. This is a lot of money for three months. Yeah. And I felt like, but one thing I started noticing was my energy was my clarity and. My body was feeling different, but I just wasn't. And I had to learn, and this is something Dr.
Caldwell [00:36:00] will go over with everyone, is to that scale is just a demon itself. That to stay away from the scale, he'd say, don't get on the scale. Don't get on the scale and not on the scale every single time.
Tim Caldwell: Let's, let's get a scale weight. See where you are in the beginning. Fine. We're done with that thing for 90 days.
Right, because if we set a target, we'll see how close we get. But if you are recomping if you're dropping fat and gaining lean muscle tissue, I am not expecting that scale to drop. I may see the scale go up, but your clothes will fit different, your appearance will be different, your energy be different. How you do the exercise will be different later on if you want to come to the scale.
Great. I don't, I think it's, we're, we're, we're weighing clothing and bones and hair, and I don't, none of that is scientific. But the whole point is, is Liz learned. That disappointed for 60 days. You bet. But in 90 days when we started really plugging in food, her weight. Zoom. I mean, it was in a nose dive.
Yeah. And she just started losing and shrinking really fast.
Liz Herl: Well, one of the things I wanna talk about we'll go and finish up the last part of the programs. I told [00:37:00] Dr.
I'm no athlete. You know, i'm not looking for muscles or six packs or any of that. And that was okay. He was like, okay, that's fine. I'm not, I don't care what it is that, that I was reporting that I wouldn't do really, is what I'm saying to him. But it takes so much, and Dr.
Caldwell will go into this in detail with each individual, your body has been operating in a certain fashion through the blood flow through your muscle tone or lack thereof. For first off, maybe your whole lifetime and now you're asking for a whole entire new system to come in.
Well, that has to be built. That isn't overnight. And so the constant work, when I say cellular level building, that's right. A whole new process is not, and that's why I do get upset around a lot of the fads that will go around. Like, you can do this in 60 days or 90 days and whatever, and you can get abs in six weeks.
And it's like, ah, okay, not so much. You have to understand our bodies are conditioned for such a long period of time to whatever state of function we've been using, we're working at as. Mobility [00:38:00] wise, and then to go into a gym and have expectations, make sure they're reasonable. And that's why you have to give yourself some time because you're changing your entire system at the very, yeah.
At every core of yourself.
Tim Caldwell: Yeah. That's beautiful. And the neat thing about that is with every, every single client who comes to see me. We speak about every one of these topics, we'll talk about anything you want. I can be your bartender, I can be your hairdresser, all that stuff. We'll get through the workout, but I wanna know what's keeping you what's, what's, what lit the fires?
What keeps the fires burning? How do I, how can I help you keep those fires burning for training? And Robin, who's a really wonderful female client I have, she was in here last night training, and she was in a bad mood. And I, she was making excuses not to come. And I told her, no, you need to come.
Liz Herl: She signed off rights to be able to be used, by the way.
Tim Caldwell: Yeah, she ro Robin would let me do that. But anyway, she was in a bad mood and she was on the treadmill. She was a bad mood. She goes, I'm in a bad mood and I go, well good. Be in a bad mood here. [00:39:00] Mm-hmm. Interesting. Don't you wanna go home and chew on your spouse?
You want to overeat. You wanna drown yourself in stupid video games. Don't come to the gym. Go for a walk. Be mad out there. Because while you burn up all that energy, those endorphins kick in. You got some adrenaline going, you feel good. And the times that you're most tired, the times that you don't wanna train, that's the times you train.
Liz Herl: Mm-hmm.
Tim Caldwell: Those are times you train. That's why it's so affordable. That's why we do this. So,
Liz Herl: right, and that's the goal. The goal is to be able to make it reasonable for individuals. That's right. And understand what you're purchasing and how frivolous we are with our money. But this is something that I'm not, I buy into you, I'm not trying to sound like a salesman, but really buy into you.
It's so much more beneficial in the long term because that's how you.
Tim Caldwell: People treat their pets better than they treat themselves, and that it's, it's irritable. But the one thing I want make sure people understand is I couldn't do this without Liz as my partner. She's made all this possible because I'm not a technology guy, and it's been my reluctance for [00:40:00] all of these years, decades probably.
I just don't know how to do this. Thanks, Liz. Liz has made all this possible for me and now I get to just come kind of pedal my goods and put on a show and dance. It's not really, but I wanna do all that I can to make people feel comfortable in what they do and I want them to be happy and healthy.
I don't care what kind of lifestyle you had you can make a new one. It can start.
Liz Herl: That's the process, right? Yes. One day or
Tim Caldwell: day one. That's, you know, that's become kind of a famous thing. But let's start now. It's very affordable and the more that we keep adding to these things is the longer your OB obligation that you are you're committing to.
Liz Herl: Correct. So the last pro program that you offer is of course your elite. I would say, program, I'm not sound, sound rude. And it's a year commitment. Now that's significant in that you are committing to a year of your training. Ideally you haven't set up for people that's severely established or, or I would say really concrete in their regimen.
Yeah, yeah. Again, you could be an, someone that's not had that kind of training, [00:41:00] but just know the level of commitment that you're go, you're kind of stepping into
Tim Caldwell: that. Yeah. It it, like all things, you're buying into a package that provides a lot more services You may not want to use that you may have the disposable income to allow you, but more importantly, it's geared towards athletes who have a, they either aspire to have a very healthy fitness
life or they maybe are competitive in some, in some realm, and they need something more than just some software that shows you how to exercises they want to have a coach in pocket. They want to have somebody they can talk to. They want to have somebody they can call chat with. They want somebody who can cue them on injury recovery and all that.
By the way, we're gonna talk about a feature that I offer called the Press Pause. Where clients have the opportunity in, in either the six month or the one year program where they can press pause. They can literally hal their services for. I don't, what was, what time did we give them, we can give them 30 days to,
Liz Herl: we'll go into that a little bit more detail.[00:42:00]
Tim Caldwell: Yeah. And the reason that press pause is interesting is if you buy a six months package and you end up being in a car wreck and I can't use my package, I'll press pause. I'll let you take the time to get yourself back on there. Resume as normal. Sure.
Liz Herl: Right. Jumping ahead of where we're supposed to be.
Yeah. Sorry.
Tim Caldwell: Sorry, Liz. Sorry.
Liz Herl: Yes. So I'm back to the Elite program and that is 5 59 a day. And it is 5 59 a day. Yes, that's a deal. It is really a deal. It's deal it's 69 a month and it, and again, goes into more, it's more detailed, more outlined, and this is all the information again, you can find on Gen genuine effort llc.com mm-hmm.
And learn all the, the nooks and crannies of each program and what they offer you. Mm-hmm. This goes over a lot more, it's more in depth around nutrition. It's a lot more intensive around your training too, because you're probably looking for a different outcome when you're committing to that year, I would imagine.
Tim Caldwell: Right?
Liz Herl: That's why you have set it up that way.
Tim Caldwell: That's right.
Liz Herl: Now to pop on over to the push pause policy that Dr. Yeah.
Tim Caldwell: One of [00:43:00] the features of both the six, six month and the one year training program is a press pause policy. It's the opportunity for people to halt or training either to injury, accident, right?
Life, you need to take 30 days. All of those things allow you the opportunity to get back on your feet figure out whichever you need to do. Your services just halt and then you notify me. We'll get you back in the cycle. Right? But you gotta do that within 30 days.
Liz Herl: So what's really beneficial about this policy is just, it's really a grace period for any individual that's going life happens.
I know that in my own practice, I talk to my clients about this. Life happens, things come up and we're not able to maybe make an appointment or make mm-hmm. Something. And when we're committed to, a contractual understanding that I'm supposed to be following through with something and it's like, I don't wanna lose out on my money here.
But some other things are happening in life. Well, the grace and compassion that I, I would hope we have as individuals that, you know, you offer in this [00:44:00] policy mm-hmm. Is that you have like, you get a push pause for up to 30 days. You get to have interaction with Dr. Caldwell as to what's going on and why this injury is happening.
And you still maybe get some feedback as to how to take care of yourself right. And get recovered quicker. 'cause maybe you don't need the 30 days, you need two weeks or whatever.
Tim Caldwell: Right. I a new baby, a new job. Mm-hmm. I lost my car broke. Now I don't know what the Right. Everybody's got problems. I know they do.
But the interesting thing about that is when you come back, the aspect of your training may train, trade, may change completely. And how does that work? You got in an accident where we were on, We were in fourth gear, really cruising. Well, you got hurt and now I've dislocated a shoulder.
The remaining of remainder of your time may be rehab, and you could spin that with me. We'll, we'll figure out how to rehab that shoulder off. We'll dial back all those exercises that we're focused on. You take care of your body other, but the exercises have now changed for your shoulder. A torn bicep, a torn pec.
Hamstring injury, groin injury. It happened all the time. I've been in sports my whole life. I've seen pretty [00:45:00] much every incident and accident you can have. Let's figure this out. And by the way, I. I am not one of those people. I am not an athlete or a coach that would say, when I run, I get shin splints.
The doctor says, give up running. No, I'm gonna show you how to run. I'm gonna show you how to run correctly where you're not pounding your legs. And we'll find an alternative so that you can do the exercise and the activity you like without hurting yourself.
Liz Herl: Absolutely. That's
Tim Caldwell: what that press pause is all about.
Liz Herl: Yeah. And that it, that's when I talk about the grace period is that you're not you're not charged for fees during that time. Mm-hmm. They will resume after those 30 days, but that gives you kind of an alleviation, like I said, financially, if something else is going on, it's like, I can't really put the money towards this, this month.
I need to do something else. There's, you know, just that understanding that that's there and that's available now to be full disclosure here. That is for the six month in the elite program. That is not for the 90 days. Not
Tim Caldwell: for the 90 days because
Liz Herl: 90 days is such a small period of time. That really doesn't kind of fit in with the parameters for that
Tim Caldwell: package.
Yeah. That doesn't really make sense. [00:46:00] So, 90 days you're on the hook. Don't get hurt. 90 days, that's what I'm gonna tell you. But it happens all the time and top tier athletes get hurt. Sure. Beginners occasionally get hurt. It's very, very infrequent. But some pe I have people who have very physical jobs and they get hurt on the job moving heavy furniture or
objects, they need a couple days off. Fine. If that goes into two weeks or maybe surgery is needed, it could be a month. That's why I made that, that's why I put that in there. So unique to what, what I do, but it's more important that you guys get the most outta your time, money, and effort. Right.
Liz Herl: Absolutely. So that just in a nutshell, kind of bundles us up together. Kind of went over the three programs that you will be offering. Go to genuine effort llc.com. Review the whole website. You have contact information there. If you're interested send Dr. Caldwell an email.
Just inquire. And say, Hey, I'm curious about this. This is what I'm looking for. There are going to be some updated parts of the website, and that is, there will be, if you're wanting to do an individualized, say, if you wanna just schedule a one-on-one training with Dr.
Caldwell, you're not [00:47:00] ready for a package that is an available, that is a scheduled consultation with Dr. Caldwell. And, and there's a fee associated with that, that you and Dr. Caldwell will go over. So even if you're not ready for, I don't know if I want the commitment to that, we'll come in and train get a scheduled block and kind of go over and he can share his services in his gym.
Maybe you're able to kinda make a more defined decision after that.
Tim Caldwell: Yeah. With, with that, and in closing, Liz, thanks very much for all of this stuff. I I'm gonna put out my phone number, which is (913) 349-3436. That's central standard time. I am only 15 minutes North of Wichita. The reason I even point out the location is top coaches in this world are everywhere, but they typically seem to focus where the most population is.
So you don't have to travel to the West Coast, you don't have to travel the East coast or all the way down to Texas. I'm right here in the middle of the US so I'm trying to draw in people from close by. Is it that I'm in competition with them? No, it's that people feel so [00:48:00] desperate. Some, there are people out there feel a little desperate that they need to go see these top trainers.
No, you've got top trainers right here in your backyard. There are good trainers out there. I have almost 40 years, I have a different way of training. Everybody who has trained with me will tell you that I train things differently. the reason I do is because I want people to look good, be strong, have functional, healthy lives.
Liz Herl: Absolutely.
Tim Caldwell: Yeah.
Liz Herl: Alright. Yes.
Tim Caldwell: Thanks. Thanks much. You're very
Liz Herl: welcome. I would like to say please go to our, now we have multiple
Tim Caldwell: yeah
Liz Herl: social medias. Yeah. Sorry, I missed website. So put Anchored in Chaos on your Instagram and TikTok, you can find us there.
Tim Caldwell: All
Liz Herl: platforms. And all platforms. Yeah. Genuine effort.
You can do the same. Wow. It's on YouTube. We're everywhere. We're, we're trying to get out there. We just wanna help people. That's really our goal. That's always been our goal. And hopefully this is another stepping stone for Dr. Caldwell to engage with other people.
Tim Caldwell: Succeed's. Not too old to start a new career.
Liz Herl: That's right. Alright, well thanks everyone for listening. Always make sure you're being mindful and taking care of yourself. [00:49:00]
Tim Caldwell: Yep. As always, I always ask people to take care of themselves and I do mean it because it's not just you. Others may depend on you and if you just take care of yourself, like you take care of your pets, we'll live a long, long time so.
Take care guys. God bless. Thanks so much, Liz.
Liz Herl: Thanks again.
Tim Caldwell: Bye guys.