His Training Career Began at Age 8
In this episode, our host Wade T. Lightheart, Co-Founder of Bioptimizers and former competitive bodybuilder, talks to a young, up-and-coming fitness trainer named Juan Salgado, CEO of The Chosen Ones training group.
Juan’s passion for training traces back to when he was eight years old. Juan loved basketball back then and was extremely competitive even at that young age. So competitive that he organized his first training group for basketball at eight years old. He wanted to win so bad and determined his team was not practicing enough to win a championship. So Juan, the second-grader, went to Barnes and Noble, read a book on basketball drills, then after the next practice, asked all the parents if they would drop their kids off at the park for two extra practices per week. Juan hosted the exercises and found his training to be more fun than the actual games.
Juan discovered he was one of “the chosen ones”–a professional trainer was born. For five years, he has competed in powerlifting and has been fitness coaching for nine years. His unique combination of weight loss fitness and powerlifting together is turning heads in the fitness industry.
In this podcast, we cover:
- The ankle injury that led Juan from basketball to fitness training
- What drew Juan into powerlifting and why the sport means so much to him
- The differences between powerlifting and bodybuilding
- Some weird eccentricities inside the powerlifting culture
- Juan’s favorite thing about powerlifting and the most challenging part about the sport
- Why powerlifters’ muscles look different than bodybuilders
- Why Juan incorporates powerlifting into his client’s fitness training
Common Mistakes New Powerlifters Make
When asked about the most common mistakes people make when starting in powerlifting, Juan says he sees newbies doing too much too soon. He understands why—everyone automatically thinks the more weight you can lift, the better. However, there are contradicting studies out there where some results support that while other studies conclude that less is more. Most beginner powerlifters don’t know how to find the “sweet spot for volume.” Juan sees many folks trying to do too much, which leads to injuries. When people do way too much, too often, and too soon, they typically burn out and quit.
Juan knows how to ease fitness buffs or beginners into powerlifting the right way.
Turning His Powerlifting Passion into a Profitable Business
In the final few minutes of their conversation, Wade asked about Juan’s typical daily schedule. It’s a moment on the podcast any entrepreneur will enjoy, as these two business owners “geek out” about time management and productivity.
You will find Juan’s daily schedule interesting. There’s a reason why he only trains a certain number of clients in a row each day.
The Chosen Ones is a rapidly growing fitness business, and Juan Salgado is quickly becoming a leader in the powerlifting community. Listen in, as the sport of powerlifting is spreading, thanks to the pioneering training methods Juan keeps developing. Powerlifting continues to grow in popularity. This intriguing sport creates physical transformations that go beyond weight loss–the added strength training through powerlifting is giving Juan’s client’s higher levels of confidence that is not achieved merely through standard exercise.
Check out this episode – powerlifting could change your life.
Read The Episode Transcript:
Wade Lightheart: Good morning. Good afternoon. And good evening. It's Wade T Lightheart from BiOptimizers with another edition of the awesome health podcast. And today we have a very interesting character. This is someone who is quite young, but has got some unique things that we're going to talk about. We're gonna talk about powerlifting. We're gonna talk about how you can make gains. He's got a great site. His name is Juan Salgado, and he's a CEO of the chosen ones training. He's been training people from the young age of eight years old because that's when he knew he wanted to do this. He's been competing in powerlifting for five years and been coaching fitness for nine. And he's striving to be one of the top coaches out there. By the way, I had a background in personal training, both Matt go on and my self, the co-founders of BiOptimizers. So I love interviewing young and upcoming individuals in this amazing field. One, welcome to the show. Juan Salgado: Thank you for having me, man. That was a great intro Wade Lightheart: Dude. I'm fascinated. I was on your site earlier. I'm seeing all these transformations in people, but I got to go back. I mean, eight years old, you decided you want a personal trainer. He was like, well, you want a train? You what, what happened? How did that go about? Juan Salgado: Yeah, so, so the way it actually started was I, I was, I used to play basketball when I was really young and I remember I was always so competitive with it. Like I wanted to win. And when you're that young, you only really meet up with the team, like two, maybe three days a week. And I was just like, dude, like if I want to win this championship, two to three days is not enough. So I remember I, I once a Barnes and noble and I picked up like a book on basketball drills. I really like read the whole book. And I, I asked everybody when everybody's parents after practice one day, like, Hey, can you bring your kids to like the park, like on Wednesdays and Fridays? So I could like run a practice just for us. Cause like I really want to win. And I remember that just hosting the practices was like even more fun than the games. Sometimes I thought to myself and it was at that at that point where I was just like, you know, what, if I, if I don't make it to the NBA, like, I wouldn't mind being like a trainer or a coach or something like that. And it wasn't until I got older when I was around like 18 or 19 years old where I was just like 100% set on making that my career choice. Wade Lightheart: That's great. And then what happened after that? So tell us, look to this point in your career. Juan Salgado: Yeah. So then after that is when I started getting into fitness because I injured my ankle a really like really bad injury. I could barely play like my entire senior year for basketball, so I didn't want to go out of shape. So I ended up getting into fitness. And after about a year of working out, I remember I posted a one-year transformation photo on my Facebook and everybody from high school, you know, I, I, the first year after high school, everybody goes through the freshmen, 15, everybody at this point that I went to school with, gained a lot of weight. So they saw me like in really good shape with like abs and they were just like, yo, Juan, can you coach me? Can you teach me like, how you, how you did all this? Like, I, I need to lose weight. So for about like two, the first two or three years I was actually coaching people for free. Juan Salgado: I didn't charge people a single dollar cause like I wasn't actually certified. I was just kinda like telling people like, Hey, this is the workout program that I did. This is the diet that I did go and do it. And a lot of people would come back to me like saying like, Hey look, the online program is good. Can I pay you to like, come train me, like at my house, like in person or something like that. And it was after about yeah, two or three years of doing that, that I realized like, Oh, I actually have like a whole portfolio of like all these awesome transformations. And it was my, my girlfriend at the time who told me, like, I think you should just like do this for a living. Like you could do this even, or even just do it like as a part-time job while you're going to college. And then from there that like the rest is history. Wade Lightheart: That's a really, really great. Now one of the things that I noticed, which is unlike a lot of trainers is that you do a lot of powerlifting. Can you talk about power lifting, what it means to you? What was the background? What got you turned on to that and, and why you think that's such a great sport? Juan Salgado: Yeah, so the, the way that I got into power lifting was through one of my favorite bodybuilders named Alberto Nunez shouts Alberta Nunez, man, he's, he's awesome. I recommend everybody goes and follow him, follow him. And what he used to do was he competed in bodybuilding, but in the off season, when he wasn't dieting for a show, he would do power lifting. And he said that he thought that power lifting, squatting, benching, and deadlifting and getting stronger at that, that would build like the foundation for muscle. So he when he said that, I was just like, wow, that sounds like really interesting. Like, let me look more into this. And when I, when I started looking into power lifting, cause I didn't know what it was at all. I was like, it was like it, it was like a sport. Like there's a crowd there's judges, there's rules. Juan Salgado: Like the training for it is intense. And from my background, like that's kind of what I always gravitated towards. So to me powerlifting is, is awesome because it really has taught me a lot about life. A lot of the lessons that powerlifting taught me, like I carry it over into my business. So for, for example, like one, one big lesson that powerlifting taught me is that like always get a coach, like gets, it's never a bad thing to ask somebody for help to reach out somebody who's already done it before that can speed up the process. And I did the exact same thing when I started chosen ones training. Like I ended up hiring business mentors and coaches. I went to workshops. Like I needed people to help me cause I didn't want to make all the same mistakes that I did with fitness. Juan Salgado: So yeah. Now I coach mainly powerlifters and I myself have, like you said earlier, I compete. I've been competing for years and I'm loving it, man. The sport of powerlifting is really growing and I see it like in the fit expos. Oh, there was a fit expo in Los Angeles, not too far from where you, where you are. And I remember like five years ago, the powerlifting booth line was like really small, but if you're looking at it every year, it's getting bigger and bigger and bigger. And like, man, it makes me extremely happy to see that. Wade Lightheart: Of course you go back in history, there's a long history of some bodybuilders who embraced on, I think of Mike Francis and Tim Belknap. And some of the Franco Colombo were all had backgrounds in power lifting and Olympic lifting. And Tom Platz played around with that. And of course there was the legendary Louie Simmons, Jim kind of like the power lifting Mecca. Right. Have you had you had an opportunity to go out to train at Louie's? Juan Salgado: No, I have not. But you know, the powerlifting world is so small. Like I've met so many people who have the gym that I actually train. The owner of the gym was like, I guess he was really good friends with Louie back in the day. Wade Lightheart: Yeah. Very intense environment. I I already hear stories of a Louie Louie's gym and guys would get in an argument or whatever, and then then they they would just clear the benches and just fight it out. And then that was it. You go on back to your list and they were very focused on progress. Can you share with me maybe some of the differences that you find in powerlifting versus maybe traditional fitness or bodybuilding from your perspective as, as someone who coaches in both. Juan Salgado: Dang. Yeah. That's a really good question. You know, so there's there, there's actually a lot of, a lot of differences I would say like from powerlifters, like competitive powerlifters, sometimes we tend to do like just really weird things, like really weird habits where like, it's not until you're around like a normal person where you realize like, Oh, I, I do a lot of weird things. So just to like name some, some of the flex small, funny things that, that powerlifters do. Oh, sorry about that. Wade Lightheart: It's Okay. Juan Salgado: Oops. Sorry about that. You can edit that out, right? Yeah. Sorry about that. I got, I ended up getting a call. Yeah. So one of the weird little things that like a powerlif powerlifters do is we sniff like we, we really take our training so intensely and so seriously before a lot of like sets, powerlifters tend to get like really hyped up and jacked up and they sniff ammonia like tablets. I don't know if you've ever seen that Wade Lightheart: Aa hmm Smelling salts. We [inaudible] used to call them Juan Salgado: Yes. Smelling salts. And those are like one of the weird things like powerlifters. We tend to be very like very detail oriented, like a lot more than just like the average person who just goes in the gym and they kind of just like, decide like, okay, I think today I'm going to hit like a chest day or Hey, today I'm going to hit like a back day, most powerlifters that you meet, they plan out their training over the course of the year. So we tend to be a lot more precise with our training with, with our training and a lot of the new school powerlifters. They're just like that as well in their, in their nutrition. Like we have our spreadsheets, we have we have like our time of day that we're going to eat. And like we, we know that like we have to eat our post-workout meal at this day. We even like to hit like certain workouts on certain times of the day. Like that's how precise we are with our, with our training and our lifestyle. Wade Lightheart: What would you say is maybe the best part about power lifting and the toughest part about that sport? Juan Salgado: Yes. Yes. Good question. So, so the, the best part about it, I would say is, is the competitions. The competitions are so fun because if if you've ever played like any competitive sport growing up, the environment is really intense. And it's like all every man for themselves, you know? But in powerlifting, like your competitors are usually the ones who cheer you on the most. And like I've never been a part of a sport like that. And anybody who goes to a powerlifting competition for the first time, that's the very first day of, they'll say that stands out, that nobody is there, like hating on anybody else. Like I've never been to a meet like that. Nobody, nobody really cares if you don't lift as much weight as the, as the other person, they will cheer for the guy who was only squatting 200, just as much as the guy who squats like 500 now in terms of what's the hardest part of, of competing. Juan Salgado: I was actually just talking about this recently too, is because I have a lot of clients who are preparing for a meet right now. The the last like two to three weeks of training it is so brutal that the volume and the intensity is so high, your joints are aching. The workouts are so long, it becomes very repetitive. And at that point it has become such a, like a a mind game because you look at your workout program and you're just like, Oh my God, like this work has probably gonna take me three and a half hours and you have to like, just like tell yourself, okay, just take it one step at a time. And that workout was just everything in your body is sore and hurting. And you really just got, you just got to suck it up and do it. Wade Lightheart: What would you say is you know, one of the things that I've noticed with people who compete in strength and power sports is they have a different look to their muscle tissue. Would you agree that that's accurate? That is, there's like a certain it's like they've just got a different density or something to the muscles. Juan Salgado: Exactly, exactly. Yes we do. We do have more of like a, a dense look and I don't, I don't know what it is. Maybe I think it's, I do believe I've read some research on this, but don't quote me on that like power lifting and strength training, like it really does like kind of build up like the, the thickness of the bone or the density of the bone. And it just, it does you do in the having, this like solid look and like, even me, like a lot of people will tell me like, Oh, you don't look like super buff, but when they feel my muscles, they tell me like, dude, you look like solid. Like if I was to punch you, like, I think it would hurt my hand Wade Lightheart: Yeah Two two of 'em two guys that I competed or that spent time with one was Elliot hall. So is a big string guy. Power guy says, never goes over five reps in anything that he does. And he was saying that his muscles stay, whether he was training or not, they, they tend not to kind of go away as quickly as say people in the bodybuilding industry. And then there was one competitor in Canada who I was never able to defeat in bodybuilding competitions. And his name was Kevin Weiss, amazing guy and a great coach. And he said, not only was he a world champion in bodybuilding, but he was also a world champion in power lifting. He's still competing today at 50. And I do believe he's setting world records in that sport. So he, and he followed the same kind of format. He would dye it for the on-season then his off seasons, he would do powerlifting. So very interesting that there's some components there now, I guess I want to segue to the next thing. And that is I'm curious because I have never met a lot of people who incorporated powerlifting as part of a physique transformation. How did you kind of come up with that idea and and how does that work with your clients? Juan Salgado: Yeah, so the, the way that I kind of, I I didn't really come up with it. I really started seeing other people doing it. It seemed like that was around around 2012, 2013. That's when I I started really seeing the the two worlds blend. And I really think that the person that made that popular was a guy named Dr. Lane Norton. He was the world at that time, he was the world record holder for the squat. And that he did that, I think after two, one or two years after receiving his pro card in a natural bodybuilding show. And it was awesome to like see his training. Like he was super intense, but he wasn't like the old school, typical power lifter who was like 300 pounds, like really big belly. Like this dude looked aesthetic. So in in his training was like really fun. Juan Salgado: Like I said, you actually felt like an athlete. And I remember to myself, like kind of getting to a point in my training career where I was looking, I was looking forward to like my squat bench and deadlift. And I started just kind of like skipping my bicep curls and my calves raises, you know, and the gym that I used to train at, I remember a lot of peoples tend to tend to tended to gravitate towards me because it was a lot different. Cause I used to work out at a Gold's gym, you know, the gold Gold's gym is like a bodybuilding type gym. So I ended up attracting this like clientele of just people who were just so interested in that, but they were also interested in the side of weight loss and I told him, you know, we, we can do both. So I ended up getting a lot of transformations like that. And then yeah, the, the road has just continued. Wade Lightheart: What is, what are some of the things that you're incorporating to to for for weight loss while you're, you're kind of competing in or for preparing through maybe not even competing by doing through a strength gaining program because they're not necessarily concurrent. Most people who are you know like, if you take a bodybuilding world, they're losing strength and probably losing a little bit of muscle, especially if they're natural, as they get closer to a competitive weight or their ideal like weight that they're looking at. And then usually they'll start increasing in strength in the off season when they're not so worried about that. I'm curious is how do you, how do you do both, I guess, I think is is there just a bunch of illusions out there or do you have kind of special cycling of, of calories and training? Or like how do you go about doing that? Yeah. Juan Salgado: You know, it's, it's not ideal to like cut for powerlifting meets for sure. That's why, like a lot of people see like these like really like chunky powerlifters are lifting a lot of weight. I always tell all of my clients, I, for your first competition, don't even worry about cutting. Just like maintain your weight, eat into it and you'll be fine. So what, what what I like to do is if for my clients who are a lot more competitive, the ones who probably want to break like state records, national records, world records, I tell them to just try to stay within 10 to 15 pounds of the weight class they want to compete in. Then what we do is we do a slow, slow cut, where we're losing about a pound a week. We'll try to keep our protein high carbs carbs as high as possible fats at around like 30% of their total daily calories. Juan Salgado: And then we start adding like cardio, but slow cardio, not nothing like too crazy to where their legs are probably sore for like their squats and deadlifts. Then we get them as close to the weight class as possible, probably around like five or seven pounds over and in about seven days out, we'll do a water, cut a water manipulation, cut a lot of sports, do it where it's like, you probably drink a lot of water and then you just cut it out. And then after the weigh-ins, the weigh-ins are luckily 24 hours before the competition, after the weigh-ins, we have a a refuel, a rehydration protocol to get their weight back up. And if it's done right, people maintain their, their entire strength throughout this whole process. Wade Lightheart: That's that's, that's really cool. Walk us through maybe a typical routine, if you were saying just overwrite, like how often would you be training the exercises? Cause people who don't know it's, you're doing the squat, you're doing the dead lift and you're doing the bench press in a power lifting competition. But how do you break that up from training or like over the course of a week or over the course of a month? Like, are you training those movements? Every workout, every so many workouts, are you separating, are you doing them all on the same day? How does that all work? Juan Salgado: So, yeah, it depends a lot on like the person's fitness level and the person's like background injuries and stuff like that. But typically I always like having people squat minimum two days a week maximum, like maybe four days a week, that's rare. Two to three days a week is the sweet spot. And then bench press two to three days a week. Although I do have some clients who can get away with benching five days a week, those are like the anomalies people with like really big arches and like small range of motion, like, and they can handle it, their joints don't get beat up and deadlifts rarely will they ever go above two. I've never actually in my career put anybody to deadlift over two days a week. The deadlift is such a brutal exercise. Like once to two times a week is fine. And then just something that I started incorporating in the last, like I would say two years is having SBD day Saturdays. So for example, that SBD sensor, squat bench deadlift, and the powerlift thing, competitions are all always land on a Saturday or a Sunday. So just to kind of get my clients used to like having their body train, like all those three movements heavy on the weekends, I placed that in their, in their program. So their Saturday or Sunday day is usually all three lifts and it's as heavy as possible. Wade Lightheart: So would you be alternating the rep ranges on the, like for, for maybe let's say in that kind of condition, I would say that they'd be maybe working the deadlift one day, the bench press one day and squats another day and then you'd do them all on the Saturday. Is that how you would stagger it? Or how do you, like, how does that go? Juan Salgado: Yeah, so I like starting off the week for a lot of people with the, with the squat. So it'll probably be like day one is squat and bench. Day two is probably deadlift and bench day three is just bench and upper body. And then the last day will probably be like the squat bench and deadlift got it. Four days Wade Lightheart: In a F in a four day w workout week. Now, would you change your, your rep patterns as you go through the the programs and stuff like that? Juan Salgado: Yep. So I've, I like to follow something called a daily undulating periodization pattern where, and the person who made this really popular, or I guess brought it to the forefront was Dr. Mike Zourdos. He did like a really good study on this, where pretty much where you, when you undulate the patterns, the repetitions and the intensities, every workout you tend to like it, it tends to be better because you end up managing your recovery a lot better and you end up kind of getting the best of all three worlds. So day one is an a hypertrophy day. So that's the day where we're going like higher rep ranges. So, you know, that's the day where we're kind of building that muscle building that foundation day two is like a variation power day. So it's not super heavy. It's not super light. The reps are kind of moderate, and this is like a day of form practice. So this is the day where we'll probably practice our pause. Squats are long bench, our tempo bench, our BeltLine deadlifts or something like that. And then the third day is the heavy day. So this is where the rep ranges are probably below five reps and you're getting a little closer to failure. And yeah, what's cool about that is that, you know, you're always switching up the joints, kind of get like a little bit of break. You get to practice your form. It's really awesome. Wade Lightheart: And what are some of the things, what are the mistakes that people make when getting into this component? Cause, you know, obviously when you start lifting, you know, close to, you know heavier weights and quite, more frequently stuff, there's I guess that you have to be very mindful of the injury bug and stuff, but what are some of the mistakes that people make that you find? Juan Salgado: Yeah, it's a, it's doing too much volume, too much volume and too much intensity. And I I could see where it comes from because everybody thinks like, Oh, you know, the more you do the better. And we actually have a lot of contradicting studies on this. Like there is some studies that show the more, the better, but then we also have some studies that show that Hey, less, sometimes less is more. So I think that a lot of people don't know how to decipher, like what is the sweet spot for volume? And I see that most people tend to land on like trying to do too much. And that's usually what ends up leading to the, to the injuries. So that's and powerlifting, I, in my years of doing it I've I've learned that there's a lot of burnout. And again, I think it goes back to that, that people are just doing way too much, too often, too soon. And it leads them to just like not wanting to do it anymore. Wade Lightheart: That's really cool. Now you're running out of Santa Ana and you're doing a lot of coaching and stuff. Who was your typical clients? I saw some pictures and there's guys there's girls like what's w how, how, how do people find you and where they connect with you? Like, what's your typical client? Juan Salgado: Yeah. The, the way that people have heard of me is just really word of mouth. That's been like the, the biggest thing I feel like I was definitely one of the first power lifting coaches, power lifting slash weight loss coaches in, in Santa Ana. There wasn't too many from like when I first started. And I remember I like did my research on this, so yeah. I started posting like really heavy on, on Instagram and Santa Ana is like, kind of like a, it's an interesting city. I feel like if you live there long enough, you'll kind of get to know everybody. So yeah. I ended up working with a lot of people from like anywhere, like age 18 to age 40 and yeah, that's pretty much like my typical clients. All right there. Wade Lightheart: That's great. So walk us through a typical week in the chosen Juan's life. How does that look for you as a, as a coach and a trainer and as a young man, that's making his way in the world, what does it, what do you see? Juan Salgado: I did. I love that question. I've never had anybody ask me that. So it's kind of cool. I'm actually excited to say that. So it's, it's pretty hectic. So yeah, when you're, and you know, your, your entrepreneur yourself my day starts at around 6:00 AM and I get out my bed and I meditate. I have my breakfast, I shower. And then I go to the gym to do my workout. I like to do, I like to prioritize like my workout, first thing, first thing in the day. Cause that's when I'm most energized. And I work out, usually take around like two hours after that I will eat something really quickly and I'll train clients. And I never liked to train more than like four people in a row. I'm actually totally okay with like, kind of doing split shifts or it's like, I'll train like four people in the morning. Juan Salgado: And then after that I'll go home and rest and then come back and train more people like that. I noticed that I get better work done, like that. I'm more of a pleasure to be around. Like I'm a lot more energized and yeah, I think it wouldn't be fair to my clients if I was just like drowsy and like tired, you know? So yeah, I'll train about maybe two to four people in a row, go home and eat a shower and then work on some of the stuff on Instagram, work on like my posts and like content. All right. I really love writing. And then come back to the gym, train a few more people, it come back home and then work on some more content work on programs. And then some days like, that's I do that. And so right before I lay my head on the bed or maybe I'll watch something on Netflix and in the days just repeat. And then I do that every day. Wade Lightheart: I love it. I had a similar process that I used to do when I was coaching people. I, I found that I couldn't, it was best four people. Five was the absolute max that I could do in a row. And I felt the same thing I would drop off and I would take a rest instead. And I, for myself, I would never, I would try to never go more than six clients a day. That was what I felt I could really be great with. And after that, I just started to taper off. I know some people go out there and 10, 12 clients a day and I, I've never felt that they've given the value on that. So I love that. You love to hear that. So tell me about where you see your future going. What do you, what do you anticipate? What's your goals in the, in the field and, and how do you see that playing out over the next few years? Juan Salgado: So th this this upcoming year is going to be, it's going to be a really good one. I don't want to jinx myself, but I ha I have a lot of clients who are strong enough to break records. And I already have about, I think, five people on my team that I train that have broken state records, squats, deadlifts, national records. And then this year, if things go well, we'll probably add like six more people to that list. So if if this, if this continues my name will definitely be, be out there. Not just in like my area. Like, I think it'll definitely start to be a little bit more well-known throughout the country. And other than that you know, I just want to continue to continue learning and just continue, continue with like, catching on this momentum, me and all my clients. Juan Salgado: We have such a good relationship. And I think, I think that's my favorite part of personal training. I don't, I don't want to go too big to the point where I ended up kind of like just being the type of coach that takes on hundred clients and like cookie cuts, every program never actually builds a connection with people. Like, I'm totally fine with like making less money working with, with less people was building a connection with like each and every single one of them. And as long as I can keep doing that, I'm happy. If I'm in the fitness field, I'll be happy. Cause this definitely where I feel like I belong and yeah, Wade Lightheart: I love it. I love it Juan it's so great. And a man after my own heart, I felt very similar to that, those things when I was your age and then in this industry. So it's great to see someone kind of carrying the torch in the next level any closing words and where people might find you, if they where they can find an access, your site and you, and what you do, your social media. However, it goes to fire. It's time to tell everybody about where to find you Juan Salgado: First and foremost, the the magnesium supplement was awesome. I've been getting amazing sleep with it. I take it every day. Wade Lightheart: Thank you. Juan Salgado: I'll stack it with like melatonin and like, Oh dude, I wake up, like, I feel like a six or seven hours sleep. It feels like 10 hours. Like, it's awesome. So they, they first and foremost, thank you for that. Your Welcome Appreciate that. Next thing is that people can find me on my insta Instagram the underscore chosenjuan1 I have a ebook that I've made. People can go to the link in the bio. It's an ebook that pretty much teaches people how they can go out and balance like a social life maintain friendships and relationships have fun going out to eat to restaurants while still getting to their goals. And that's completely free people go on the link in the bio and they just type in their email. It'll send it straight to them. And that, yeah, you guys can reach out to me on there. If you have any questions, people can DM me and that's pretty much it Wade Lightheart: There you have it folks. The chosen one be watching as Juan Salgado and his power lifting team begin to take championships and eventually the world itself. Thanks so much for joining us today on the Awesome Health podcast. I want to thank you each and every week for coming out here and learning the latest, the greatest, and of course the up and coming take care and see ya.