**Adapting to Change: Shawn's Experience with Fitness and Life**

In an era where unexpected twists and turns can disrupt even the most well-laid plans, it's essential to be flexible and adapt to new situations. For fitness enthusiast and podcaster, Shawn, this lesson has been particularly relevant in recent times.

When asked about his experience with the coronavirus pandemic, Shawn shared that it has significantly impacted his routine. "It messed up what my goal was," he said, referring to his initial plan to participate in a half-marathon in April. The event's cancellation forced him to reevaluate his training and goals. However, instead of becoming discouraged, Shawn saw this as an opportunity to adapt and find new ways to stay active.

One aspect of his routine that has been affected is lifting weights. As someone who doesn't have access to a home gym, Shawn has had to rely on alternative methods to maintain muscle mass and form. He started doing push-ups, sit-ups, and bodyweight squats in increments of 100 reps, aiming for every minute. This approach helped him build up his endurance and keep his muscles moving, even without the traditional weightlifting experience.

While lifting weights has been a challenge, running has remained a consistent part of Shawn's routine. Fortunately, he was able to continue with his training, which is largely outdoor-based. As the weather begins to break and greenery starts to appear, Shawn looks forward to enjoying this aspect of his fitness journey even more.

Shawn attributes his ability to adapt to change to his mindset and approach to fitness. "I'm still making the best of it," he said. By finding new ways to stay active and engaged, Shawn has been able to maintain a baseline level of fitness and continue making progress towards his goals.

**Interview with Shawn**

Our conversation with Shawn was enlightening, to say the least. As we discussed various aspects of his life and experiences, one thing became clear: Shawn is not just a podcaster but also an inspiration to those around him.

When asked about how the pandemic has affected his routine, Shawn shared that it's been challenging in some ways. "I didn't even care about running anymore," he admitted. However, with the help of friends and fellow podcasters, he's been able to stay motivated and find new ways to engage with his fitness journey.

**Staying Motivated**

One of the most impressive aspects of Shawn's approach to fitness is his ability to stay motivated, even in the face of adversity. He attributes this to a combination of factors, including his social media presence and the support he receives from his audience.

"I've got a lot of reasons to be motivated," Shawn said, citing his upcoming racing events as one of them. However, it's clear that his motivation extends far beyond these external factors. His genuine passion for fitness and dedication to his craft are a testament to the power of internal motivation.

**Finding Balance**

Throughout our conversation, Shawn emphasized the importance of finding balance in life. "It's about making the best of it," he said, using the pandemic as an example. While some aspects of his routine have been affected, others remain unaffected. By adapting and being flexible, Shawn has been able to maintain a sense of normalcy and continue pursuing his fitness goals.

**Conclusion**

Shawn's experience with the coronavirus pandemic serves as a powerful reminder that life is full of unexpected twists and turns. However, by staying adaptable, motivated, and open-minded, it's possible to navigate even the most challenging situations with resilience and determination. As Shawn himself said, "I'm just making the best of it."

"WEBVTTKind: captionsLanguage: enwelcome to nine-to-five mech watch-time podcast series exploring the role of Apple watch and how it impacts people's lives my next guest is Shawn Dorsey from Nebraska someone I consider an Apple watch warrior how are you doing Shawn I'm doing pretty good that guy was going not bad not bad thanks for being here no problem first off I want you trying to plug your social media because I follow you on Instagram that's how I know about you and you also post videos on on YouTube and so where can people find both of those things so on Instagram I am at Escott musings and on YouTube I stopped using as well okay I have like a lot of interests yeah so like I like that is not a drone probably just before Christmas so they mess around with that and trying to get better videography and photography with the drone and then I got a new camera rather at Christmas I got a Canon m50 someone trying to step up my photography came from distres an iPhone yeah I mean I have a little pro max and it has like the great great camera and great video but I kind of wanted to step it up and try two different things and learn photography I think feel like it's easier to learn on the axial camera then on a phone hmm so you say using it just an auto letting it take pictures yeah and then with a can we have to do more work so I like that and then I love like pop-culture missing movies comic books so I do like movie Marines on my own YouTube and I like Ultron movies but mainly like action movies and anything people comic books yeah you're very consistent I mean it's if there's a movie either that you've seen you've got something to say about it which i think is really cool for the drone stuff so I think you've got a Mavic mini is that right from DJI yes yep yep cool a few years ago I did the same thing was I after Christmas I think in 2016 or so that I got a phantom 4 from DJI that I bought and I loved it and back then the drone stuff was like fewer restrictions it was just less regulated you know like yeah before people were like flying them in disrupting airports and everything and man it was so cool like you could go the coolest thing I did and I've got a video somewhere of this but just recording in my neighborhood to go just straight up and it was nighttime on the ground and then you kept flying up and it was daytime above the clouds because the Sun like this was you know the clouds were covering up the sign and it made it nighttime basically right because like bad weather I guess but it was totally bright above the clouds it's like whoa this is a different perspective than I've ever seen before yeah that's like I got it I've been wanting one and I keep coming off think Oh am I really gonna do much with it but then nicely I got a good deal on the mapping mini and I was like you know what this is like the perfect price point to get started and then with all the regulations ourself going on it was like of course it being so light it kind of falls below that's kind of Ryan boy yeah so did you get good video you get really good pictures and they don't have all the bells whistles but it's it's pretty cool it was good enough for me for now anyway man it's a lot of fun to just fly it around the bad part is and the Brassica it's like always a wind blowing he's always we yeah so that kind of makes it tougher little smaller mmm but I try to fly least once or twice a week that's where their practice exactly that's where the Phantom which is you know a bigger drone altogether was was awesome because it was it was really good against the wind like you'd never see the camera in the video even if it the wind was blowing the drone around right I sold that to my uncle in South Florida for him to use for his landscaping business and he's taking some amazing just like not even video but just shots of like as his work but I've got a mavin Pro so it's smaller but didn't you know I got it when I had the phantom because I was like this is more portable and I'll take it more places and and that's true it's just like I wish there was like a clear successor to the MAV to the Phantom 4 because I think they're on like 4 version too but it's not really a 5 and they're not yeah and they've even like ran a stock of that one at some point so it's not clear that that's where they want to go but it's really neat and then I've also got a sky do r1 that the company's Katia sent me last year because it works with the Apple watch and so you have to have your iPhone with you but it's more about it you can like fly it you know on your own like direct it and everything with your iPhone but the big thing that it's great at is all the autonomous stuff where it tracks you or your car or you can have it do like different modes like um do a big spin around or you know lots a lot of cool stuff and so from the watch app you can kind of program it to do different things as long as your iphones like near you because I can't work with just the watch but you can totally like have your iPhone in a backpack and you know go for a bike ride and program you know see the viewfinder like what it sees and then program what it's doing so they've sends me the sky do - they drop the are and yeah it's cheaper because the first one like super expensive I'm glad they send it to me because I wouldn't have bought it but the sky do - is is like around maybe it's like $2,000 so it's still expensive but not as much maybe exactly a thousand dollars and so I asked to review one and they're gonna send one next month and they've got some news I guess a feature update for it so yeah I was really cool seeing you get into that scene because the drone stuff is like you know it if you don't like have like a business need for it can feel like an expensive toy but as long as you know like you're saying you know you got there once or twice a week and do something with it that's so cool and I even used one when I had the Apple watch series 3 to review or like do something special because I had it early and so I had my friend control the drone and I just like went for a run on the bridge nervous and got like just a shot or like I think I some video of it it's just like it's kind of what you'd see like in an Apple video or something so it's cool stuff right it's cool yeah yeah it's definitely different and I like getting a different perspective and everything yeah yeah and you've gotta be like paying attention to it well you can't like you know launching this guy like walk away so if yeah it's a thing you know kind of like what workouts are probably for both of us but you you know you're not used to it's a time when you're not looking at your phone and you're not ain't no reading about sad news and stuff you know it's like your full attention is on this object in the sky you know for safety reasons and everything so that's a cool hobby and I just definitely waited disconnect for anything else and just for that time when you're flying and that's the one thing I like about the Maverick mini I can't fly for probably 20 25 minutes on the battery and I brought the fly more pack so have three batteries they knew that nice I'm out there for like 40 45 minutes and then I'll bring the camera and I'll take pictures so use them up taking pictures flying and stuff for like an hour hour and a half and it's a good way to decompress but if you have a stressful day yeah just be compressed and be away from everything and just concentrate on that totally and for the photography stuff I also saw that from your Instagram you're not doing bad at all I think it's really good and and just like with the drone stuff so you live you live in Omaha Nebraska it's all right yes yeah Omaha so that wasn't never Ben and I and it's cool to see like you know it's kind of a unique place compared to like the East Coast and the West Coast and I live in the Gulf Coast of Mississippi where you see there's a different view than what you see out outside you know it's it's you kind of what they unique or you know if you're coming from one of those coastal cities and you've got a kind of a unique you know area to shoot whether it's drones or photography yeah it's originally from Maryland now so I lived in Baltimore before I came here so the big change for me coming from the East Coast in a city that people are always out and about yeah no matter what's going on it could be a snowstorm it could be whatever there's always people around we're here there's like almost never people outside and it's weird because like even though it's really nice out just some people occasionally running or you want fitness stuff outside you may see a gathering or - but it's not like back home where there's always people out that's right so it's definitely a different perspective and and people here are really super almost frightening friendly uh-huh well you'll have like an almost in-depth conversation with anybody in the grocery store and was walking around if you do see somebody in the street and it's just way different for me and being on the East Coast and people kind of like looking at you and you get to keep your distance look all the time yeah we're here nothing like that yeah it's amazing how different in one country cultures can be based on like population I used to live in Delray Beach Florida which is between West Palm Beach and Fort Lauderdale about our hour and a half from Miami and you know it was is like uh you know might as well be like a suburb of New York so it was just very different from anywhere in the south and when I would travel back home to see family and friends in Alabama Mississippi even something is like like ordering food at a restaurant was just like the friendliest interaction hit I had went you know like over a year without visiting back home when I lived there and it was like this is this is weird yeah really friendly yeah yeah I go home now it's like wow I mean yeah it's and I was kind of like I had gotten adjusted and kind of assembly to the Gus and so I was more like you know like my first time at the DMV I kind of learned my lesson of how you got to interact with people and I got to like kind of like just like let my guard down back home also with the photo gurzuf watch stuff very soon but with the photography stuff you mentioned your Canon m50 and so that's like I'm I think it's like a mirrorless camera right yes so not as big and complicated as like a DSLR but it's a mirrorless camera I had a Sony a 5500 for a few years like 2016 to 2019 and it was one day where and compared to the iPhone like this is thing especially if you've got kids do you know something you really care about taking pictures of if I look back at my iPhone photography if my kids like every year they're older the pictures are much better because the camera improves that much each year but if you've got one camera that is like a dedicated camera like a Canon or Sony then you it's it's it's it's it's like where the iPhone wants to go eventually and you might take fewer pictures with it then you would with your iPhone because it's not always with you but the pictures that you do take will be like timeless in a way that iPhone photography just can't be until it reaches some point that it wants to go to I did I did sell that camera though because I got to a point where I was taking like a picture you know a few pictures a month with it and I was getting really obsessed I was on outdoor run with the Apple watch and I was just really obsessed with not having my phone with me for the sake of screen time and like you know mental focus and everything and so I thought I wonder if I can sell this camera that I've got but still buy one that's much smaller like more like iPhone size but not have an iPhone in it because I can I really enjoy like to get my kids to the park at the beach and having the Apple watch but not having the phone with me but then I'm not taking pictures like I want to and something I care about so I sold it and I bought so many rx100 I think it's Mach 7 or Mach 6 at the time and as extra men it's like it's a very compact camera and the Sony 5500 I had two lenses for it one was like shorter range and one was for longer range and with the rx100 it's just got a you know it's like a compact digital camera but not like what you'd buy you know a decade ago where it's like really really bad wow I'm you know imagine is like phones get better so do digital cameras and it was expensive and everything billing it's awesome and so now it's part of my routine frequently to no go out with the kids or like go visit I visited my mom out of town three hours away it was it was last year for Mother's Day and weekend in her birthday weekend and I only brought my camera and my Apple watch and a charger for they watch and I left the phone at home that was like my gift to her was well it was you know quality time like that and until taking pictures and it was so neat and there was a funny moment for that weekend I probably mentioned before but um where I went out to dinner with her and my stepdad and some of their friends and there was a moment where they were all looking at their phone as we were like waiting for food and I didn't bring mine so I did I couldn't have that distraction and I just like the young person I'm looking around and everything that's right all right let's talk about to watch stuff so a few things I believe you're hit I like to get into the history of like watch wearing with my guests and then the Apple watch and a lot of times for guess it's that they didn't wear a watch before the Apple watch and and so that's their first watch but I believe you've got an analog watch in your rotation so kind of what what is your answer to that sort of question your history with it with watches and the Apple watch and and you know analog watches today so I've always been a watch where like I remember having a Casio digital watch when I was a kid at the calculator watch like I've always tried to watch and I wore analog watches forever for work and just I'm just like the way to look and I kind of had a collection of I probably had up to 12 or 13 watches that I wore and then I got the Apple watch series zero as a gift and I didn't really see the need for it those like well this how what how does not make my life any like how this gonna take my watch my life when I had the iPhone I can this reach in my pocket grab the iPhone out and do what I need to do this seems too limited moving really wasn't gonna spend the money but I got it so I was like okay well I'll give it a try and from the time I put on that the series zero I really don't wear my analog watches anymore look I've given probably six or seven I'm overweight for my kids uh-huh and I just almost exclusively wear my Apple watch except every once in a while pull out I have a fossil and I have so I have remember it's a couple of the watches that I may wear for like into them a company dinner or something like that but otherwise almost always have my watch on I just still love the analog watches but I'm definitely Apple watch 90% 95% of the time yeah I've looked at analog watches just recently because one of my big interest is is space history and news and like seeing watches that astronauts wore or so wear today like you'll often see astronauts today wear a digital watch and an analog watch and it's one of those things where I I start looking at some of them like this you know under $100 watches that look really nice and I kind of want one of those but I don't think I'll ever wear because I'm just - I'm too deep into my Apple watch and I just love it and I would just collect the analog watch I guess and I can't look at it but not wear it can you say who gifted you kind of it generally did up in it you know and who gifted you do with the watch like a relative or a friend er so it was a it was a friend oh cool yeah they had gotten the they had got one and then so that all you really like is like when you're when you're working out you track your workouts and other stuff and I was like yeah okay maybe but then I was like I I'm not gonna get it and then they had decided that they were like well you know what here you go they just gift of the chimney and I was like cool thanks I mean he's I was again I wasn't really thinking I was gonna get much use out of it right I was she was she wrong yeah back in that time frame like 2015 and so there were a lot of skeptics even people who I work with at nine to five Mac who are like you know either no way or I don't know if this will be useful or not and you know it's like what do I need this for when the iPhone can do everything and more and I had come from using a pebble smartwatch and then I sold that before the Apple watch was when the Apple watch was like heavily rumored and it was probably like a year and a half before it came out but I wanted to get like my full value from the pebble and I had missed that functionality and I just wore like a digital watch in the meantime because I'd gotten used to wearing a watch and then the app watch came out from from like my perfect perspective like not wearing like analog watches for like wearing digital watches I guess it was and then the pebble it was like all that plus more it had all the basic things I wanted the pebble to have done before like not just see messages but respond to them you know having Syria on the watch was like wow that opens up a lot of doors but it's that's really cool I've gifted friends and family Apple watches before where I don't think that they would buy it on their own and I just want them to have either the health benefits or the stay in touch benefits and it sticks with them and eventually like they'll upgrade their watch or like gifted somebody else and buy them a new one you know yeah it's awesome to hear you know sat 12 to 13 watches Wow it's I guess that's more typical for like analog watches right like a collector's thing yeah yeah I definitely what was it more of a collector's thing yeah I think a lot of people who have watches have usually three or four at least have different looks and feels yeah it's just like changing your watch face on your Apple watch but it's a physical thing you do I suppose yep yes yeah I I wish I could justify like because I would I mean I'm in so deep I would definitely collect Apple watches and but I've got it always plagues me where I've got a surplus and I want to share them with people who I think would benefit from them so like my first watch I gave to my brother I currently a guy and I've never kept an old watch for long enough to like repurpose it but um I did by a Series three when the serious when I already had series four and it was like refurbished and cheap and everything and so I did that just for like the sleep tracking the stuff they know and to have like a 24-hour heart rate data basically and so now I'm like I'm going to have to but it's it's always attending temptation like me someone who doesn't have one to like let me give you this one no I'll figure it out later that's awesome um and now let's talk about some of your fitness journey because um you know listeners can go and look here Instagram and I encourage them to follow you because you post some super motivational stuff like when I say Apple watch warrior like you're just a warrior in general unique and ages would talk about I'm 29 I I think you're in your mid forties that right yeah I'm 44 I nailed it so uh this is something that motivates me is seeing people who you know you've got 16 years on me I think in fact in my math right mm-hmm and you know I often find especially right now with the the coronavirus kind of shaking up the world you know all of my races that are usually my motivators for like this that's the target goal workout now to achieve your goal then have been cancelled or postponed what I began the year with like I've gonna do a half marathon that I at Disney in April and it would be number seven and my goal for that was a sub two hour for the first time we've always done like two and a half hours to 210 and then that got cancelled like first the flight was canceled Disney was closed and then they finally cancelled the race but you know and some of that will apply to you because you go to the gym I yeah I want to hear your schedule but a lot and you know just following you and seeing like lifting moving like 400 pounds of weight over and over and then the running that you do as well like really motivates me and I wouldn't give up like seeing your content for the world because to me it's like a part of my you know motivation seriously and so I hope people go and go and follow you because it's it's really useful seeing people from across the country you know just make this part of the routine and not like something that they don't want to do but but the question here is is a thing just from like seeing Instagram over the years that you've had all different body types and it's kind of a sensible thing to talk about but it from being I don't know if out of shape is all right way to say it but but and then some points you're kind of like smaller and then most recently you bulked up and I mean like muscular so talk talk about sort of your your experience with working out and kind of your goals for what while you're doing getting everything and then if I'm right or wrong about that that kind of journey so I used to like lift weights just kind of grow work out kind of thing just trying to bodybuilding type of workouts and just like just a arm day that kind of thing and then I really did legs that much I would you like to leg press machine that kind of thing and then probably I don't know it was like the early 2010 my brother was running ops of course races but he had did a Warrior Dash and he was like a lot of fun you should do one with me so I had ran one with him and I didn't really wasn't running down much at that time I was like maybe get on the treadmill or get an elliptical machine but it really wasn't running I would like walk for 40 minutes or 30 minutes in like that and then I did the optic course race and I had a lot of fun but my body really hated me afterwards today was not in any kind of cardiovascular shape for that so then I had so much fun out Sakaki I want to do better I want to have want to do this again when I want to make my time better and then plus my brother she's three he's three years younger than me so those yeah I want to compete with him and at least be in the same ballpark with him when we do these races he really smoked me on that first one mm-hmm so then I started running and it was like really tedious and was really hard but I was like I can do this and I didn't really have you know I had the iPhone and you had different apps whatever they really didn't train you how to one writing like how to get faster so just out there running and then I had gotten a lot better and I did more races and actually kept me motivated to keep running so I did a couple of worried dashes the Spartan races and then I had a few tough mudders another three three or four tough mudders like three or four Spartan races and like three or four warrior taxes and there were always a lot of fun I did a couple of the ones that I'm now defunct but I did did those and those who kept me motivated to run so like I was running probably three to four days a week and then I was getting probably 40 50 miles a week something like that - laughs thanks and then uh I kind of got bored with the running yeah I was like just not as much fun taking of a lion yeah it was very time intensive and it was getting kind of repetitive and boring and then the find a place to run so for different scenery it was having to go someplace and then carrying the iPhone trying on with headphones especially Wireless which to back then with the wired headphone ran was just a pain so I was still running but not as much and then I started getting back into the gym and lifting weights and I kind of found powerlifting just looking at YouTube videos and seeing different stuff and I was like huh and then that kind of gave me a new thing to get motivated for the gym was each was to get stronger so like I remember starting out barely squat 225 and I was bitching like 185 and I couldn't even deadlift because I never really did it since like high school right and it was slowly but surely learning the movements and really sticking to it and then seeing how every week I would be stronger because the program and I was training with that that when I first started with a 5x5 where I would do five reps five sets of five reps for each exercise and each week it will go up like five pounds for bench five pounds for squats and like 10 pounds for deadlifts so each time I did it I would be stronger and it was more motivating for me to be stronger and keep me going to the gym and then so also as I was getting stronger I was eating more Sun I got bigger okay so then as I got bigger and I got stronger the running kind of fell further and further back and then it was like well what's more important to me right now is it running or is it getting stronger and getting stronger was more important and then by this time I was really using the Apple watch more for tracking my workouts and there's a couple different apps I would like mess with and then switch them going back and forth between apps but the help me track and use an Apple wife of the heart rate and everything so I was getting that fitness tracking that I wanted get with the roams but now lifting a weight so kinda went that way mm-hmm and so now I did a couple of pounds for competitions and I really like going to the gym moving heavy weights I still accomplished when I can squat 400 pounds or when I had been two or three pounds and my Deluth weigh more than ever thought I could could and to see the continued progressing there's been really really a lot of fun for me but recently probably in the past three or four months friend of mine she just had a baby and the whole time she was pregnant she was running of course she would post everything on Instagram and I was like wow that's like really cool that she's still up there running dedication yeah and Dedan dedicated key running you know she's pregnant and then the CC had the baby and soon she was allowed she started she started to really slowly but started running again and I just found out like really inspiration I was like man I kind of miss running and so probably like a month ago I said okay I'm going to start running again and then with the Apple watch and I had the Nike Edition for the series on ice and then using the Nike Run Club app and with the coaching sessions and everything with that it was kind of mazing made it easier for me to kind of cycle back into running mm-hmm so of course I can't run like I used to I know it and that's like one of the biggest struggles I think people have fitness in general and like we're running or lifting weights or whatever is they expect to be good at it like immediately right and they expected like immediate results where that's not really realistic at all like I know they should run a million miles but I know that's not realistic for me right now I know I can't do that so and that's fine I and I can go out there and run what I need to run using a Nike Run Club app and so then I still better off the East run but each time I did say or this with you today I feel better and I feel like I'm building so now it's like trying to come more well-rounded I still can't really lift weights right now because of everything that's going on like ginger being closing everything grind but I can still get out and run and I can still build that part of the journey and incorporate it when the gyms do open back up and the life starts getting back to more normal because before I was going to the gym probably three to four days a week I lived in and then I wasn't product I said I wasn't really doing any cardio but now the goal is to run three days a week and probably still lift three or four days a week but shorter runs nothing more than the 5k or anything like that and kind of schedule it around usually like on the weekends get a longer run in during the week do speed work or something like that and kind of find the more of our balance so that's the goal now yeah that it was definitely um a journey for like going from when I was running more so when that tapered off and then as I lifted more you see my body changed from one more sucker more of a runner's body to a lift his body right and now I kind of want to get something in between yeah I love the pictures that you post where it's like I'm this was a year ago and this is today it's like I know you're like like you say they're running his body like you were like skinny like lean then like today like you know I wouldn't win across to you like okay you're my enemy like man you know you look great and and both are you know the goals that you have at the time my friend Jacob Knight who was the second guest on this podcast is the same sort of on the same path where he in like the college he was a male cheerleader and so he was like you know could lift a lot of weight and everything but he was kind of like I have to dude and then he got really lean from running with me and then he got back into the gym and that being his main focus and like we stopped running together as much and then he got like really bulky and he really could not run anymore like at the same same way and I'm not quite sure that he's really found the balance there yet either but it's like you know it's you kind of got to go to the extreme to see what's the other thing that you want to do this week nine-to-five mech watch time is sponsored by Flik type keyboard the easiest way to type directly from your Apple watch it's no secret the Apple watch is a great way to receive messages and stay connected the biggest challenge is responding to those messages features like scribble invoice occation are great in some situations but more often than not they're inaccurate and slow or just not possible to use that's what a flip type keyboard comes in with flip type you can quickly compose messages on your Apple watch using a real keyboard flick type keyboard works just as you would expect you can double tap the spacebar to insert a period just like on the iPhone use a digital crown for alternative word suggestions emoji punctuation and flick type is also insanely accurate thanks to a sophisticated correction algorithm due to limitations in watch OS with the keyboard works best with a messages app but it's also integrated into some of my favorite watch OS apps such as chirp for Twitter there's even a dedicated flick type keyboard complication for your Apple watch face making it super easy to access the keyboard whenever you need it blue type keyboard is available on the App Store as a one-time purchase for one dollar $0.99 download it at the link in the show notes below to show your support for Enda 5 Mac watch time my thanks to flick type for their support for 9 to 5 Mac white fun a few things there so um one is that for running myself it was the Nike Apple watch and Nike Run Club that taught me so I did elliptical for about a year and lost a lot of weight just doing elliptical everyday at home which was a real treat then I have to go anywhere to do I just go in the office and like you know even like work hours and everything and I kind of want that back now because I ended up selling the elliptical whenever I would just run and I was like I don't need that thing anymore and it did take along like you know several months to get in shape losing you know that like any kind of workout activity going from from like in a couch potato to trying to work out and do it well from just from running even it's like it took several months you know it was a process from like March to you know I mean like I guess like the full journey was like a year of like I've never ran before I'm gonna do elliptical now too eventually learning to run and then feel my gosh pretty good I like um you know eight-minute miles for example it took time and then I've mentioned in the podcast before but when my son was born my second kid then running was like not important anymore it was like not as easy either to just like leave home and leave my son with my wife and like you know have her not be able to get away and so I had learned the lesson that well it takes a lot of time to get in shape it also takes a lot of time to get out of shape like you know if you're just starting out with working out you'll be frustrated at how you don't get results overnight or over a month the same is true for the inverse if you stop and you just kind of like a ride the waves of your progress and don't maintain anything at all it does take several months got a shape and the change is so gradual that like when you look at yourself in the mirror every day it's not that different but then oh you know you're later it's like I oh I'm back to where you started you know so it's it's something else um in the gym I use an app you post a screenshot from an app that shows like the focus of what you worked out on your body today what does that help is a fitness point at this point okay what does it do so I use this app like I'll put all my workouts in there so I kind of describe my like put the exercise I'm gonna do that day for like chest day like day deadlifts or chest a volume and then you can put that it has a large assortment of exercise you can they do about muscle group where by the muscle and you can like kind of pick and choose and you can put them all together and then I just use the app basically for tracking my reps the Apple watch those greats as far as like heart rate and everything and tracking the workout but it doesn't do especially using the Apple apps but you can't like track your your reps or or really what exercises them at that moment so I have to use a third-party app for that this demo I'll be using this app for a long long time yeah and that I pay for the pro version was like $2.99 or might have been $4.99 and it was something like that but it like keeps logs and then you can look at different charts and seeing like how your progress is gone and everything so it's really good at and it's pretty simple to use and I just use that really for tracking the reps and what exercise that I'm doing and a rest time does another thing like with the Apple apps it you can't really do rest time when you're doing like the weights ranking just basically tracking the time and it does your heart rate and everything through the time but doesn't you can't really the rest time you can't be like reps and everything so I haven't used third-party apps for that part and some of them work with the watch they don't work as well as I would like them to but they're sometimes especially like there's Apple was using I remember I'll have it on my phone anymore but they really get it we're tracking but when I would try to like sail cat this did a set a lot of times they wouldn't track the set right or sometimes just crashing blocks so I got frustrated and and went back to what I've been doing so I kind of used the Apple app for tracking the overall workout and then use our app for like tracking my reps and what exercise does that yeah I always see an Instagram like you know as a in a group of your pictures like you know what you did today like what what you show in the app and it's like as a tech go as a techie kind of person it just if I find it interesting fascinating and motivating to like you know it's it's it's it's not just sharing up and like moving a lot of weight around it's it's programmatic it's planned it's there's kind of a learning curve to it I think because you know something that you do is really cool also is not just like post a picture in the gym but do a video like a recap of what you've done today and I it's a lot a lot of things I like about like one thing is your delivery is is so chill and like cool and it makes it even it isn't like you know let's do the challah it's just like very casual and makes it makes like the idea of doing the same thing more approachable but also I just I appreciate the fact that there's so much that when you describe what you did the number of what of what you did what the plan is it's it's like it feels like it's over my head unless I were to learn it and so you know it's clear that you're a smart person who isn't just like showing up and like lifting weights but there's a lot of intentionality in it and planning and that's really cool to see and then seeing the app is like oh I've always been curious what a pit is because I didn't recognize it and also check it out now yeah it's a pretty good app and yeah like I said before when I first started going like wow go to them previously it was always just I do the regular bro kind of workout this five or three reps I mean three sets of ten of bench or doing this or that and it was hard for to get progress or show progress that way for me and I really didn't understand like what I was supposed to be doing but then when I started doing powerlifting I did a couple of online programs and I read a lot of different stuff and so now I got kind of just programmed myself and kind of go by feel kind of go by like this is what I've been doing this is what my goal is for the end of this cycle is what I'll do is I'll train for a certain amount of time like 12 weeks or sixteen weeks and say okay this is what I want to be able to lift the inning and then try to build towards that building in times where I know I'm not gonna be able to this heavy because the team builds up or whatever and so like it definitely has become more research and were planning for me than I thought like sure it's like wow this is like a lot more but this couldn't and I like that part of it the the knowing me the sang the geek in me yeah there's definitely well wonderful Ike oh and I kind of once I started doing it it was like building into it and same when I was like when I was running more it was trying to learn how to run and pace and watching videos and reading and trying to figure out what I'm doing wrong like how can I get better and I kind of get faster and I can build my parents and everything you know yeah some of the you know I know more about running and other stuff like some of the you know ultra marathon stuff where you're unlike a hundred miles over you know 24 hours you couldn't just show up and do it you know you've you've got a plan ahead and you got to be strategic about it and it's it's you know and it does get to decide scientific levels and like to know how is your body contract at this point and the sec training as well but so much of it of it's like a mental game not just self motivation but also like literally what is my body doing you know and being very aware of it so I love seeing that events that event stays and it's really cool to hear you say that you got into it planning but then to take it to the next level you've you've got to learn more and it keeps you engaged because it's like with anything else you know you've you know to get past the basics and you've got a you know put in the work and and everything so that's really cool to see yep yeah and then like for the chillness in the gym that's like like my therapy I think that's like the time and if some is like no stress because it's not gonna for money it's not like I'm trying to like be the strongest person in the world I want to be the strongest version of myself man that is like fun for me and that's all I get mad at myself if I don't do something quite right or for less doesn't look like I want but at the same time is like okay I require like all my sex and like that's the but the greatest thing about having the iPhone and that works together is that can use that relaxants to start and stop the recording and everything and then not happening and bad listen to the music good Apple watch with earplugs it doesn't makes everything like that part but better yeah and then I can record it and see and oh this is where I broke down at this is where my form was off mm-hmm and everything that's been like a big thing as far as me getting better and stronger it was like looking at all the technique and all the thinking about the shoes and be able to see it like in video like real time yeah I'm like invaluable that would require coach before all of this and at least you know an iPod and like wired near earphones you've come so far from all of that that's really neat what's some of the music they listen to when you work out I'm curious the high the few favorite a little bit everything like I listened to Metallica uh-huh I listened to mmm I have like listen maybe some old Kanye West uh-huh yeah a little bit of LL Cool J yeah it's just a very wide range Guns N'Roses usually hip hop odor hip hop and like metal music from like hair metal from like the 9th area late 80s and 90s right how much like what you grew up on and yeah yeah I've got the same thing but shifted maybe to you know 10 15 years that's really needy DFO music yep yep yes you should do you share your playlist on Apple music I do cool I'll get this from you know for those on the stair notes because I think that um you know just just the difference in music taste and everything that you've got there I think that would be people be interested in and then last question I know you like comics and everything is who's like your who is a character that you sort of you know like I I've had experiences where like I go and see a comic book movie or something I feel like an adrenaline rush and I want to go for a run and get it out on like I'm channeling that that character do you have someone or a few characters that you sort of think about or kind of like model after when you're the gym uh well probably the when I was when I was running they're doing horse races it was daredevil cool it's probably like the one and then now of course with his strength stuff and everything it's more like the Hulk or Thor yeah yeah I think probably probably more the Hulk and it's just that time did this let it all out and then this really pushed myself oh yeah that's right and you've got like the the professor Hulk side when you're done yeah you know everything yeah that's awesome Thor would be my buddy Jacob sting and he's got like the hammer and his hairs very long he's got that down and then like final last question how is the coronavirus situation affecting your routine because it's one of those things where for me it's messed up what my goal was the half marathon in April and then that went away and now a view that I've excused - well I don't have to stick to this training anymore and that was already slacking at and and there are some some different cues I'm looking at to kind of figure out well you know and I've gotten some good advice like you know putting in the miles in the spring you know gives you smiles in the fall and you're doing races and so I've got a lot of reasons to be motivated but how is it affecting your routine and what are you doing about it so it definitely affects like the lifting because I live living an apartment I don't have access to like a home gym or anything like that right so that part is kind of like okay that's kind of a host I workout at home I just started yesterday challenge myself to doing handy pushups 100 sit-ups and 100 bodyweight squats and I was doing every minute on the minute I wouldn't sin so I'll do 10 push-ups then however may not get like and then for that minute in the next minute I'll do 10 more hugs at 108 they're the same thing we'll put it up and they're into the same thing with squats body weight squats and that's just to keep the muscles move in and kind of help me maintain my form a little bit especially for squats and it's the build up that volume and then like I said I already started running so thankfully from the bar I wasn't really affected that that's right part so I can still get out and run and then the weather is finally starting to break and get nicer so the grass is starting to turn green and I can just get out and enjoy that part of it as well so the the lifting part will suffer and I know that and that's fine I can still run I can still do some stuff at home police keep a baseline fitness level yeah making the best of it that's awesome yeah being adaptive and you're still importantly Shawn you're still sharing on Instagram what you're doing I go if it's out of the gym which I I love remind people Shawn one more time where can people find you on Instagram YouTube later on Twitter too right yep so on all three is s that nusiness s BL t mus ing s and yeah that's for me on Instagram YouTube and Twitter awesome don't have all of us in a 9 to 5 Mac post as well so people can just look at the students with the podcast and click and follow you and I seriously encourage you to do that because you know it's so helpful having someone like you Shawn out there putting in the work and so consistently that when personally you know I feel like I didn't even care about running anymore you know it's like even if writing isn't what you're doing it it's showing up at the gym or adapting your routine to at home and the situation that we're now that you know is like just one more reason for me not to like you know go go veg out in the kitchen and you know forget about ever working out again so I appreciate that and thanks so much for being on the podcast this week no mom no follow man laughs thank you for having me this migrate I've listened to you for quite a few years now so awesome thank you so much for that I appreciate it well so I wanted to thank foot type one more time for sponsoring a unified my watch time this week that's for the type keyboard use the link in the podcast show notes and your podcast player or uninvited matcom to support the show and download foot type keyboard I had fun with this one because it's a it's a keyboard app that I hadn't tested before this sponsorship but I knew about it and I did have the beta version of it but I was surprised at how good it is for sending messages especially and if you can find it in other apps like chirp for Twitter it's really great so check it out if you're just curious about like what can the watch do what should maybe Apple do in a future version of the watch software check out flip type keyboard it's really remarkable it surprises you at how good of a keyboard it can be in such a small package you\n"