← Culture Apothecary with Alex Clark
Culture Apothecary with Alex Clark
Train Like An Angel...Or Taylor Swift | Victoria's Secret Trainer Justin Gelband
01:08:01
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- [00:00]
Alex Clark
What is the biggest lie women are told when it comes to exercise?
- [00:03]
Justin Gelband
Do not think and do not believe that you can get yourself in shape in one day, one week, one month. Because if it took a professional athlete 18 years to get there, it's not going to take you 18 months to get there. Everything is a mind, brain, body connection. It's feeling empowered and anyone can get in shape. It's just as long as you understand you.
- [00:45]
Alex Clark
He's a world renowned fitness trainer known for his work with the Victoria's Secret Angels and even Taylor Swift. Of course, I'm talking about Justin Gelband. He's the creator of the JG method, a holistic approach to fitness focusing on alignment, functional movement and the mind body connection that beautiful women love because they get results. I'm going to ask him everything from Taylor Swift's workout routine and drama on the Bad Blood music video all the way to should pregnant women work out? Watch this episode by subscribing to real Alex Clark on YouTube or Culture Apothecary on Spotify. This podcast is made possible only with tax deductible donations from listeners like you. Find the link in the show notes. Shop merch@tpusamerch.com use code Alex Clark for 10% off. Please welcome celebrity fitness trainer Justin Gelband to Culture Apothecary. How long have you been training models for Victoria's Secret?
- [01:43]
Justin Gelband
Justin Gelbin has been training models for the last 18 years.
- [01:46]
Alex Clark
18 years. So you've really seen a lot. How is Victoria's Secret as a brand changed in 18 years?
- [01:53]
Justin Gelband
Well, since the first time I started, you see a definite change in the types of models, the types of individuals that they brought into the brand. I think when we first started, you know, you had Giselle, you had Alessandra, Adriana, Dougson, Candice, and it was just these individuals that they focus so much on the brand itself, but also building the brand through the supermodel. And so as models came in, they continued to use the same supermodels, but then they started to elevate the hype around the younger girls that they thought that they could create the supermodel with each and every individual that they were bringing in. So you had your angels, right? And you had your beginning angels, the Rosie Huntingtons that were still involved. And so you're looking at it, it's like, whoa, you know, and then all of a sudden, as the brand started to continue to grow, then they started to bring in Jasmine and Josephine and Romy and other Sara Sampaio, and they're like, okay, la, Isa Pierro, all these girls were now the next Angels. So it had the original Angels, and then they brought in the next group of stars.
- [03:00]
Alex Clark
So how did they come across you? Like, what was it about you in the fitness industry that caught Victoria's Secret's attention?
- [03:06]
Justin Gelband
It was two. I was working with a woman named Angela Linvaugh, who was living in la, and I was living in LA at the time. And she reached out to me and said, hey, you know, I need to get in shape for the Victoria's Secret show and also for Sports Illustrated. Do you think we can do it? I just had my second baby, I'm four months out. And I said, listen, if we have the right cardiovascular activity, the right training, the right food and nutrition and everything put together, and we can see each other four or five days a week and really concentrate on you, I think for sure we have the opportunity to do it. And she said, okay. So we trained for four months, and she got on the Runway in the 2006 show, and people were blown away. And all of a sudden I started getting phone calls from New York. Scott Lips at the time and Ali were the two agents at One Model Management. And they reached out and they said, listen, you know, how would you like to come to New York? And I said, yeah, that'd be amazing. So picked up, left la, went to New York, and Scott introduced me to three models, Linda and V, and of course, the one and only Miranda Kerr.
- [04:08]
Alex Clark
Wow.
- [04:09]
Justin Gelband
And so in the 2007 show, I trained Angela again, and I also trained Miranda Kerr. And Miranda and I train five, six days a week for nine months. It was like we were together by the hip.
- [04:19]
Alex Clark
So you're training these people five, six days a week. And how long are the sessions?
- [04:24]
Justin Gelband
The sessions are only an hour because it's all about quality, it's not quantity. And I do a lot different than everyone else because I'm one of the biggest advocates of using different exercises and not repeating the same exercise. But also I got educated, a five year degree in exercise science and sports management. And I did every facet of exercise that you can believe as far as yoga, Pilates, motion movement, balance stabilization, physical therapy. And so everything is involved with what I do because it's all based on you and everything is individualized. You can do a group class and create the class within the class, but when you're looking at an individual and training an individual, you have to look at their body, their body type, their lifestyle, who they are, where they came from, what prior activity levels do they have growing up. What's their blood type, what's their cardiovascular? Did they participate in sports growing up or were they, you know, some are semi pro going into it. You know, I worked with Jasmine Tukes, for instance. She was a gymnast, you know, for 16 years of her life. I've worked with Candice Swampo, who was a ballerina for 14 years of her life. So you have to look at the body, the body type and the lifestyle and create everything based on that. It's not like, oh, yeah, I'm just going to make a program. You'd have to have the warmup, the cool down, the stretching. Stretching is imperative to exercise. People don't realize that. So I do 30 minutes of functional and then I use the Reformer, which is my best friend. And I use Pilates as a way to really infuse and really get the body to lengthen and strengthen and get all those small little muscles working.
- [05:52]
Alex Clark
So does Victoria's Secret say, justin, we want our models to all have this specific look. We need you to train them based on this. Or do you just create a different look based on each supermodel and everybody looks a little different?
- [06:04]
Justin Gelband
Create a look based on each supermodel.
- [06:06]
Alex Clark
Okay.
- [06:06]
Justin Gelband
And so for me, I study the body so much, not only through, you know, school and college. And I was a swimmer, played tennis, ran cross country, played soccer. I'm a sports freak. So I literally watch sports, any sport, and I watch the way people move, how they sit, how they stand, how they're prone, supine sideline, how they move on the field, how they move on the court. Even watching, you know, badminton or ping pong. You're watching the way they rotate through their pelvis, the way they swing, the way they hit, the way they do everything. So I would watch and see and look at people's movement, their motion, their balance.
- [06:40]
Alex Clark
Are you watching tapes of them walking or something like that? Everything before you start training them?
- [06:45]
Justin Gelband
Yeah, I study the whole entire business and I even studied the photographers. So people would look at me and be like, why? How do you know so much about the modeling business? Because in 2006, when I got into training models, it wasn't about training models. It was that people said, these models only do things that are negative. They're only using drugs and alcohol and starving themselves and this, that and the other thing, I said, well, I know that I can create the new size 2, which is being lean, fit, toning and shape, eating properly, exercising properly, and doing the proper exercises for a woman, by the way, because women should Train like women and men like men, and also to create and motivate and discipline these women to be their best and not have all these outside influences coming in saying, oh, well, look at her. She did this, this, and this to get in shape. Well, you're you and she's her.
- [07:30]
Alex Clark
And is it true that some of these supermodels maybe struggle a lot more with keeping weight off? Like, it's, it's. They have to be way more diligent than others about their fitness routine. Like some people are. They just, like, it comes really easy to them. They just stay pretty thin naturally.
- [07:44]
Justin Gelband
Thank you for asking that question. Yes, this is one of the things I really wanted to touch on. How important is to understand you and your body awareness? You know, where did you come from? What kind of food, nutrition, cardiovascular activity, body type, lifestyle, movement, motion that you take into your everyday life? And so, yes, there are women that have genetically better compositions compared to some people that genetically may have had an overweight mom or overweight dad or some type of thyroid problem or genetically obese problem. Not with them, but in their family. So it's all based on blood, it's all based on nutrition. It's all based on past experiences and where you came from. And yes, there are women that struggle and there are women that say, oh, my God, well, I need to be a size 2 or I need to be a size 0. And I'm not sure I can get there. Can I get there in a healthy fashion? And the answer is yes. But that doesn't mean that you need to starve yourself or use different drugs or types of injections to get there.
- [08:48]
Alex Clark
Are any of the Victoria's Secret supermodels using Ozempic?
- [08:51]
Justin Gelband
From what I've seen, yes.
- [08:52]
Alex Clark
Really?
- [08:53]
Justin Gelband
Yes.
- [08:53]
Alex Clark
The majority now, or just a couple?
- [08:55]
Justin Gelband
No, I would say just a couple. But I think it's all based on the fact that it's the norm now for people to cheat or people to have the quick fix. But there is no quick fix. There's no drink, there's no pill. There's no exercise that's going to get you in shape in one day, one week, one month, or one year. And that's why I use people like Candace, who was a ballerina for 12 to 14 years, almost a professional. And she's disciplined herself to work and work and work and get in shape when she needs to and work as hard as she can and stay on that level. And when you're training to be somebody, yes, people say, oh, it's all about Genetics. Rosie Huntington, it's about genetics. Jasmine Touss is about genetics. Dowson Cruz is about genetics. But at the end of the day, Dowson, she was almost a professional speed skater. Okay? So she knows how to get in shape, she knows her body. Rosie grew up playing sports all the time. She understood how to get in shape, she understood what she needed to do. And then there's other women, you know, that never got that opportunity. And so.
- [09:56]
Alex Clark
And they're learning, like how to work out for the first time with you.
- [09:58]
Justin Gelband
Exactly. And so you have to really instill that discipline and that self esteem, that motivation, that loves. It's all about love and affection. People ask me, how do you create and motivate these women? I said, you know what? It starts with one thing.
- [10:13]
Alex Clark
Mindset for us peasants, us regulars. I feel like everybody's focused on the butt. Like, everybody just wants to like, really, really grow the glutes. But to have a supermodel body, what areas are you focusing on? Like what actually is more beautiful? Or is it the glutes?
- [10:29]
Justin Gelband
No, it's a full body workout. It's a full body workout because don't you see the photos? And we can laugh because there's men around me right now where you see the guy with the big muscles but the skinny legs.
- [10:40]
Alex Clark
Skinny legs. And that is weird looking.
- [10:42]
Justin Gelband
Yes. And it's the same thing with women, okay? You're going to have their nice beautiful legs, but you're going to have no abs, no arms, no upper body. So it's really about creating the lean, fit, tone and shape look so that you look as though you're working out, but you're not. Like a gym rationale. Does that make sense? Yes, because listen, and you know, and I know women focus on this now. And now there's the new trend. Lifting heavy weights gets you in shape. Okay. That is for sure a falsehood.
- [11:10]
Alex Clark
It is.
- [11:11]
Justin Gelband
Oh, yeah. 100.
- [11:12]
Alex Clark
You're anti heavy weightlifting for women or weight training for women?
- [11:16]
Justin Gelband
No, not weight training for women, but heavy lifting for women when they never started with their foundation 100%. So if I gave you a 20 pounds or 30 pounds kettlebell and said to you, okay, I want you to do a kettlebell swing or a kettlebell lift or so forth, and you never started from somewhere, where is that getting you? Except for hurt back, hurt knee, hurt shoulder, hurt ankle, or the CrossFit. I always tell the story. Really quick story. So I have a friend that lived in LA, he owned a CrossFit gym. And I said to him, I said, I Want to teach your class one day. And he said, no way are you teaching my class. Said, please, I want to teach your class. He's like, okay, but if you do that, you know that I'm going to go under. And he knows the type of training that I do. So I went to the class and they have steps, bars and all the jump steps and everything to get, you know, because they have those box jumps that everybody does. And so what I did is I laid out all the steps, I laid out all the people. I put everybody in a circle and I said, okay, we're going to start with the foundation. So I had everybody grab fives and tens instead of twenties and thirties. I had everybody use the long steps that you can step up and down on. So I had everybody doing the same CrossFit types of exercises. And when they finished the class, I got a standing ovation. And they said to me, why don't you teach CrossFit? I said, because it's not about teaching CrossFit. I built you up the foundation in this class. And were there people still doing box jumps? Yes, the ones that I knew that can do it. But there was people over there that I knew that couldn't jump that high, that were in class and they were complaining, oh, my knee hurt. Because I ask every time before you train, do you have any injuries, health conditions, lifestyle deficiencies? You must know your people, especially when you're teaching a class. So I build the class around the class, and I saw that there was a lot of people that couldn't even jump up and down on a step. So if you can't jump up and down a step, how am I going to have you jump up as high as the sofa you're sitting on? And then you hurt your knee, you hurt your ankle, and then they're made to feel bad because they weren't able to produce in the workout. But it's not their fault. They never started from somewhere. So it's the same thing with weight training. I'm not going to put a 10 kilo or 8 kilo ankle weight on your ankle and say, okay, we're going to make your glutes big. Oh, we're going to put that huge long bar that you use for chest press across your pelvis when you can't lift a 45 pound weight because you never started with 10 pounds.
- [13:24]
Alex Clark
What can you tell us about the first group of Victoria's Secret Angels that you trained? Like, what was the drama going on at the time or the chaos or what were they worried about in their lives or with the show upcoming. Like, what do you remember about that time?
- [13:38]
Justin Gelband
Candace and I were talking about this the other day. Of all the stories that we've had, I think that when I first started training Victoria's Secret models, the brand was so explosive and big. And it's. It wasn't millions of people. It's like it's. Billions of people are watching, and they wanted to be the most perfect specimen for themselves possible. So everything starts to get nerve wracking. You know, the training, up to the show, the food that you eat up to the show, the nutrition is such a big part of who you are as a person. I always say 90% of what you do is what you eat. And you need to eat because food is your fuel. So you need to continue because stress on most people, you lose weight. So you need to continue to push the food. You need to continue to up the training. But when you're up to training, it's not the hours of training, it's the quality of training. Because when you're on that Runway, you're seeing every bit of this woman's body. So you want to sculpt the body as though you're taking a big collage and you're just chipping away at the woman's body so you're making them look as perfect as they can be.
- [14:48]
Alex Clark
So is all of your work happening behind the scenes before the show takes place, or do you go to the show and sit and watch? Or how involved are you on the day of both? Okay, so you get to go and you have a seat. Do you get a plus one?
- [15:00]
Justin Gelband
I used to.
- [15:00]
Alex Clark
Oh, okay, so you used to get a plus one. They're skimping back on my boy.
- [15:07]
Justin Gelband
I mean, to be honest with you, and I don't. I never really tip my nose about too many things. But then there are certain people that like to have competitions with you. And so I say, okay, if, if we're going to go to that step. This was my 14th Victoria Secret show, 2006-2018, and then this last one. So, you know, they're all been different. I've gotten to go to 11 shows out of 14. So the first one I wasn't able to go to, and then there was some changes in staff over the Victoria's Secret in 2018 and 16. But we'll leave that for another conversation. But yeah, there was the only two shows I wasn't technically invited to.
- [15:45]
Alex Clark
Right.
- [15:46]
Justin Gelband
But yes. Yeah, I've brought my mom a couple times. I bought My best friend one. So it was, it was really nice. Back in the day when I did Train like an angel, which I thought was so important to the brand of Victoria's Secret. It really got to show the kind of movements and exercises and how involved these women are in their own bodies and minds, how empowered they are, and also the stuff that people can watch online. I mean, one, I did two with Alessandra. I did two with Candace. You know, one of the ones I've did with Candice, you know, has 2.6 million views. And people to this day say, I still do your Train like an angel video. It's amazing. It made me feel so good. My body feels so good. And it's just a 10 minute video, but it really inspires women that anyone can do anything. And that's what I want all the women that are listening to this to understand. I know we're talking about the supermodel, but everyone is their own supermodel in their own body. Any woman can get in shape from building the foundation to their body and understanding who they are. Which is why I built a platform of exercise. Because I think that people don't realize you can't start and build a house from the fifth floor, fourth floor. Whatever your mansion or dream house is, you need to start from the foundation. And if you build a foundation to your body, which I do with every single client through a body analysis that I do. So I watch the way you walk, the way you sit, the way you're prone, the way you're supine, pay your sideline, and I create a foot manipulation that I do on you to make you the best. And once I do that, and I also have built a way to use a towel that you stand on to activate your feet, because your feet are the foundation to your body. And once you do that, anyone can get in shape.
- [17:18]
Alex Clark
Do you think that people should work out barefoot?
- [17:20]
Justin Gelband
Yes, 100%.
- [17:22]
Alex Clark
Do you? Is that what you do with everybody? Okay. And so behind the scenes on the day of Victoria's Secret fashion show, I mean, what's going on back there? What, what's people. What are people talking about? Are they not talking? Is everybody nervous? Is it very serious?
- [17:33]
Justin Gelband
I think the girls are, you know, they're so empowered and they're so on cloud 15, but at the same time, they have the nerves going through their body. 100%. Some are doing little exercises in the back, some are listening to music, some are talking to their makeup artists or best friends, or they're trying to keep their mind occupied. We trained Candace 6 to 6:45 on Tuesday morning and then she has to go get her hair and makeup done. And then they're there from 8:30 in the morning till the show's at 7. At. There's 7 at night.
- [18:02]
Alex Clark
These girls are training with you the day of the show?
- [18:05]
Justin Gelband
Some of them, yes. Whoa.
- [18:06]
Alex Clark
I'd be like, okay, today's the show. So like I'm not working out today. Today's my day off.
- [18:10]
Justin Gelband
No, they want to get that pump.
- [18:14]
Alex Clark
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- [22:22]
Justin Gelband
Okay, we need to step out of that for one second and say why are they not comfortable with themselves? And look at what's around them and understanding that finding the right trainer, the right pilates, the right yoga, the right instructor is really important to the facet of who you are and what's going to make you better with your own body. And I think the problem with today is people don't want to take the time to understand themselves and they get scared. So if they've never been to a gym before, they've never been to a class before, and their best friend just lost £20 or £30 and they're looking at me, I don't like myself because I don't even know where to start. Which is again, why I created a platform of exercises. Because you need to. Need to know how to start your body from the foundation. What's your body type and what's your lifestyle? Are you sedentary? Are you in planes, trains, cars? Do you lift heavy boxes? Are you pregnant? Do you have a baby? Do you have kids? Do you have to run to different activities? What do you do in your everyday life? And that's how we can build you a program. But everybody's all over the place because there's so many types of exercise today. And unfortunately, with social media, exercise has become a fast. So people go and they film different workouts or they film themselves doing workouts, or there's a million and one trainers right now, and there's a million and one platforms and applications and so forth, but 99% of them, I'm sorry to say, aren't fit. For the women that don't love themselves because they don't know where to start and they don't teach people how to start.
- [23:51]
Alex Clark
Do supermodels struggle with body insecurity?
- [23:54]
Justin Gelband
100%. And it's not because they don't feel comfortable with themselves. It's because. Because when you walk outside every day as a celebrity or a supermodel, you're required to look a certain way and be a certain way. So the whole sweatpant look, or the T shirt and short look, or the crop top and short skirt type of look, whatever look you're going for when you leave the house, you're always being judged, and that's not fair. At the end of the day, you're still you.
- [24:22]
Alex Clark
Who is a celebrity. That would be your dream to train. Like, you see this body and you're like, there's so much I want to do. Like, even if they're already fit, it's just like. It just seems fun to you to work with.
- [24:32]
Justin Gelband
That's a rough question. The reason why I say that is because I always use Serena Williams as an example.
- [24:38]
Alex Clark
Yeah.
- [24:38]
Justin Gelband
Because I always wanted to train her, and I think that she's won. How many titles? So many that people can't even count.
- [24:48]
Alex Clark
But I thought you would say Carrie Underwood, because everybody Is like, they're obsessed with her legs.
- [24:53]
Justin Gelband
Oh, I think she's amazing, and I would love to. I always wanted to train someone that was outside the norm, so I always.
- [24:59]
Alex Clark
So you were like full athlete, Serena Williams?
- [25:02]
Justin Gelband
Yeah, I was full athlete with all athletes. I think that one of the things that I've done and I've created and I've had a hard time breaking into is the athletic scene. I've worked with the more supermodels than anyone probably has ever worked with. I've worked with so many different celebrities in. In the business of acting or singing or so forth. But I think when it gets. I build each and every client like a professional athlete. And so all my exercises are built for you to be the strongest, the fittest, the leanest, the tones, and the most foundational in your own body. And when you're getting into the athletic world, it's always the mother, sisters, brothers, husbands, cousin, who's the trainer, and most of the trainers for every sport, whether it's football, basketball, hockey, soccer, whatever it is. These people are always getting injured and hurt because they're not trained, training properly. And so when I'm looking at the trainings that some of these women are doing, okay, yeah, she may have won, you know, 24 grand slams, but with me, she would have won 36 grand slams. And I look at it that way, not because she was an extreme athlete. It's just the way that these people train. I feel that I've could have gotten the pelvis to rotate better, the midsection to rotate better, the way they hit the ball, the way they run, the way they slide, the way they. They shift everything in a better way. Just because I've been training functional movement.
- [26:21]
Alex Clark
For 24 years, what are the Victoria's Secret Angels eating?
- [26:25]
Justin Gelband
Let's step back for a second when we talk about nutrition. So there's a woman named Shayna Taylor who we've been training for seven years, someone who's so nutritionally sound, who uses the blood type. I've also been a friend of Dr. D'Adamo, who created the Eat right for the blood type.
- [26:44]
Alex Clark
What does that mean, Eat right for blood type?
- [26:46]
Justin Gelband
Well, so there's four blood types. You have your A, A, B and O. And based on your blood type, there's certain foods that are beneficial, neutral, and avoid foods. And this is something that Dr. D'Adamo created that also Shayna has been following. But also she created her own twist on it because she does more recipes and she looks at the individuals on how they're eating and what their lifestyle is. And it's so important for individuals to understand that not everybody can eat the same thing. So if I tell you, okay, I would like you to have salmon and rice and grilled vegetables and so forth, that your body's going to change different than everyone else. So when I started studying the blood type and reading the way that he categorized each and every food and how the blood type affects your body, because we're made up of blood and water and that's what our body's made up of. So you really have to look at the individual and say, okay, so if you're an A, that's more fruits and vegetables. If you're an O, that's more, you know, carnivore. If you're an ab, it's a mix mixture of fruits and vegetables, but it has also has a little bit of, you know, pastas and rices and so forth. And then if you're a bee, you have a little bit of mixture of the chicken and the fish and the vegetables, but also some of the carbs as well. But carbs are so important for you. It's. The problem is what's put in our food. You know, there's the canola oils and the sunflower oils and the ingredients.
- [28:06]
Alex Clark
Are Victoria's Secret models eating seed oils?
- [28:09]
Justin Gelband
No.
- [28:09]
Alex Clark
Are they eating ultra processed food?
- [28:11]
Justin Gelband
No, no, they don't. And, and will they eat it on, on any given day? Yeah, of course. Everybody needs a cheat meal. Everybody should have an ice cream or a pizza or food to process, you know, in their minds, like, okay, well, you know what? I'm not gonna not eat a burger. And then what ends up happening is what every woman knows. It's called binging. And binging is a huge epidemic that we have in this world because nobody gives themselves an opportunity to have a cheat meal. It's not a cheat day, it's a cheat meal. But if you eat your cheat meals at breakfast or lunch. So if you're a pancake person and you want to go have pancakes, have pancakes, but have them at breakfast or lunch, dinner should be your lightest meal. Because when you go to bed, your body doesn't have the ability to process the food in a way that when you wake up the next morning, if you're someone who likes to eat breakfast, lunch and dinner, your body's going to carry the weight into your sleep. You're going to have sleep deprivation. You're not going to feel good about yourself. And so it's the same thing that I have and this is an issue that people look at me like I'm crazy. But alcohol. Alcohol is the number one killer.
- [29:15]
Alex Clark
Are Victoria's Secret models drinking alcohol?
- [29:17]
Justin Gelband
Some do, some don't, you know, But I always say to each and every one, it's. It's your choice. But just know when you drink alcohol, it acts as a sponge. So what does it do? It takes all the food that you ate, whether you're drinking with the food or the night before or the next day, and it holds it and it stores it. So it takes another 16 to 24 hours for the food to digest. So that when you actually feel like, oh, my God, I feel so bloated. But usually you don't feel bloated the next morning. You feel bloated the second day.
- [29:47]
Alex Clark
Oh, wow.
- [29:47]
Justin Gelband
And then that's where the chase becomes.
- [29:49]
Alex Clark
Okay, that's where that's coming from. Interesting. Okay.
- [29:52]
Justin Gelband
So then when you start to chase, then you say, oh, well, I just drank, you know, three martinis and I had a piece of pizza, and then I had a burger, and the next morning I had pancakes because I had a headache and I had a hangover. And now you're chasing. And that's where you have these individuals that become a little bit nervous in their own bodies, and that's where the starving comes from. That's when the binging happens. That's when the stress occurs. That's when they start going to look to do a colonic or to do, you know, any type of treatment that they can do to try to flush out. And this is where the anorexia and the bulimia and all these come in. And I'm not saying just with mod. I'm talking about everyday people.
- [30:30]
Alex Clark
Do you think that the veteran supermodels at Victoria's Secret are annoyed with this push of body positivity? And let's allow all plus size and very overweight people in the movement.
- [30:42]
Justin Gelband
I don't. I don't think they're necessarily upset. I think that it's a disaster, disappointment. Because in some ways, Victoria's Secret was built off of the supermodel. And I'm not saying that plus size models don't have a place in the industry. And that's where people go wrong because everyone wants something negative or juicy. I think that there's a time and a place for everything. And I think that if you're going to introduce other type of models into the industry, I think it needs to be a group decision. I don't think it needs to be thrown in because there are certain plus size models that I think are amazing. Look at the Victoria's Secret show the other night. Paloma is unbelievable. She's so empowered, she's so awesome. And she does work out and she does eat and this is who she is. But then there's other ones. And I won't mention names that glorify the eating of pizza and burgers and beer and oh, yeah, I'm a plus size model. I'm a supermodel and da, da, da. But you're not giving other overweight women inspiration or empowering them because other people are like, oh, well, wait a second. You're glorifying the fact that you can eat as much as you want. And then the women that are actually trying to work hard to lose weight, does that make any sense?
- [31:52]
Alex Clark
What do you think about Lizzo's body transformation she's undergoing?
- [31:56]
Justin Gelband
It's pretty incredible.
- [31:57]
Alex Clark
That's pretty good, right? Do you, do you know anything about her routine? Like, do you agree with it? Is that what you would have her be doing?
- [32:03]
Justin Gelband
For me, I just think that when you start to look at, at different women's routines, it's all based on what they've been introduced to. For me, I always start with the foundation of the body. So a lot of these women that start to do transformations, I kind of, I try to step out of it a little bit just because I have my own way of creating the foundation and the nutrition and the stretching and the exercise. And I think that sometimes people's routines are forced. And so the thing is this, it's all about longevity.
- [32:36]
Alex Clark
Yeah. You're worried that, like she's doing this now, it's going to be quick, lose the weight, but then she's not going to have the building blocks to like, keep it up.
- [32:41]
Justin Gelband
And I know that if I was training her that she would have the building blocks to stay in the shape that she wants to be in, to be the leanest, the fittest, the tones that she wants to be, but with longevity. And so for me, when I look at a body and I look at, you know, where the woman started from, I don't want them to just be in shape at 22, 23, 24. I want them to be in shape at 33, 34, 35, 45, 55, 65. Because it's, it's a journey.
- [33:09]
Alex Clark
Well, my hot take is, Justin, is I had predicted this a year ago when she went through a bunch of scandal, personal stuff. And I said her PR strategy is going to be to come back and be skinny. So nobody, like, everybody's over her. She's basically canceled. The only way she's going to get back in favor with the public is that all of a sudden she comes on the scene, she's like, wow, look at me. Like, I'm really, like, working hard to lose all this weight. So I said from the get go, this was, is what was going to happen. Sure enough, now she's back and she's like, look at me, like my weight loss journey. Which is great. It's good for her. She needs to do this regardless. But I'm just saying, I wonder if all of that didn't happen, if she would have gone down this row, this route to begin with. But, you know, hopefully she can keep it up and everything because either way it's going to be good for her. But I do think that there's an underlying. There was a reason that she did this.
- [33:56]
Justin Gelband
Yes, of course. But look at the new basic Britney Spears, you know, and so Tate McRae. Yes.
- [34:03]
Alex Clark
How did I know? Literally that's who you're talking about by saying basic Britney Spears.
- [34:07]
Justin Gelband
Yeah, she's. She's. So you asked me someone who I would like to train. That's who I like to train.
- [34:13]
Alex Clark
Why?
- [34:14]
Justin Gelband
Just because the way that her body is built and the way that I know that I can shape her body and really create what she needs for her tours. I love having a goal and objective. And one of the things that inspires me more than anything in the world is having a event or, you know, a woman's pregnant and she wants to get ready for her pregnancy, or there's a wedding or there's a tour or there's a role in a film, whatever it may be. I, I will go against anyone in the world.
- [34:45]
Alex Clark
What is the ideal workout routine for a woman prepping for her wedding to.
- [34:49]
Justin Gelband
Really create the functional movement behind. First of all, she's going to be wearing heels. Now. You have to look at her dress. So I do that too.
- [34:57]
Alex Clark
Really? You look at a girl's dress to see what kind of workouts we need to be doing?
- [35:01]
Justin Gelband
Yes.
- [35:01]
Alex Clark
Love that. Because she's got a lot of arms showing and stuff.
- [35:04]
Justin Gelband
And that's why I said to you, when you're looking at an individual and when they're preparing for something again, I will go back to Candace for a second because of the show. She showed me her two outfits that she was wearing for the show, and that gives me the creativity and the motivation and the discipline to say, okay, this woman's getting ready for her wedding. I know what her dress looks like. I know what her after party dress looks like. Showing more arms, more legs, more cap, whatever it is. And now I know what I really need to go after to create the best body for the woman in her dress.
- [35:37]
Alex Clark
And how long before a wedding should you start really intensely working out with a trainer?
- [35:40]
Justin Gelband
Four months.
- [35:41]
Alex Clark
Four months. Okay. All right, girls, four months.
- [35:44]
Justin Gelband
Now if you're, if you're someone who's never worked out before, then I would say eight months to a year.
- [35:49]
Alex Clark
That's me.
- [35:50]
Justin Gelband
I stop.
- [35:51]
Alex Clark
I don't work out. I've literally never worked out. I don't even know how to do a squat. You would be, you would be like, what is going on with this girl? If you tried to train me, it would be a disaster. Very embarrassing.
- [36:01]
Justin Gelband
It would be a lot of fun because I love to teach people about their bodies.
- [36:04]
Alex Clark
Yeah, I know nothing, I know nothing about fitness. This is the first episode we've ever done on anything, exercise fitness. Because I'm so like, well, that's why.
- [36:12]
Justin Gelband
I'm going to give you, I'm going to give you my platform number one. And I want to invite everyone who listens to the show to come to my platform, which is on justin galban.com. but for instance, with you, we're going to do a couple of zooms because I really want to show you what I do and I really want you to be inspired for yourself because everybody has to start from somewhere.
- [36:30]
Alex Clark
Oh, I desperately need to because now I'm in my 30s, so I'm starting to become really self conscious about the fact that and feeling insecure. Like I've always been naturally thin. I'm very, very thin. My problem and what I don't like is that I have, I'm not tone at all. So it's just like skinny arms. That's it. You know what I mean? So that's what I want to improve.
- [36:49]
Justin Gelband
So that's what's kind of cool is because you telling me about you makes me understand more about you. And that's what I've done my whole entire career is to understand the woman's body. I've been training women for 24 years. I say I don't like to use the word expert, but I have totally an expert. I have gotten myself to understand what a woman needs, what they want, what they want to look like, how they feel. I understand women more than women understand themselves. Because if you work with women for 24 years, all of you, as women have taught me what women need, whether it's in relationships, whether it's in everyday lifestyle, whether it's in training, you know, what they go through when they get their periods or what they deal with with their significant others, their husbands, their life, their lifestyle. And so for me, I always want to know the most about you and women need to have more of a say and a word in this world.
- [37:44]
Alex Clark
Honesty Hour I just wasn't sure that splurging on nice sheets was truly worth it. You know, would I really notice that big of a difference for the cost? Turns out, yes. Not just me either. My friend who stayed at my place to take care of Mochi for me asked what sheets I have on my bed because because they were the softest she's ever felt. I have Cozy Earth bed sheets made of 100% premium viscose from Bamboo. Cozy Earth sheets are so breathable you're going to sleep several degrees cooler to keep your temperature just right through the night. This is so important to me. Living in Arizona, even in the winter it's hard to cool down. If you or your significant other runs hot when they sleep, try Cozy Earth. If they run unusually cool, they might be a reptilian shape shifter. Cozy Earth does not have a solution for that, unfortunately, but Cozy Earth Earth sheets are made with a durable 100% premium viscose bamboo weave fabric that won't pill guaranteed for 10 years. These sheets are so freaking good you're going to make an exception for eating snacks and basically every meal in bed due to their superior softness because you won't want to leave. Cozy Earth bedding and bath products also have a 10 year warranty. That is customer service. I could go off about their pajamas also, which keep you several degrees cooler as well. Look, all I'm saying, don't sleep on Cozy Earth bed sheets and pajamas. Wait, do sleep on them. Go to cozy earth.com use code Alex for up to 40% off your purchase. That is cozy earth.com with code Alex for 40% off. You will be sent a post purchase survey. You can say that you heard about Cozy Earth from Culture Apothecary or Alex Clark. A better year starts with better sleep. Wrap yourself in Cozy Earth. Tell your family this Christmas to pluck off what I said. Pluck. What did you think I said? Pluck seasoning is one of my all time favorite clean food brands because it makes it so freaking easy and delicious to add some organ meats into your diet. Organ meats are things like liver, heart, spleen and pancreas. And Pluck takes these grass fed Certified organic organ meats. Grinds them up, freeze, dries them and then puts them with delicious seasoning like organic garlic, redmond, sea salt, oregano, thyme, lemon peel, parsley and more to make them completely undetectable. And a mouthwatering seasoning that really elevates every dish. Whether you want to spice up what you sprinkle on your steak or add on top of eggs or chicken breast roasted vegetables. Pluck seasoning is so good, even your kids will not be able to resist sticking their finger in the jar. For more pluck seasoning is completely organic, gluten free, no sugars added fillers. It's keto friendly, paleo friendly and AIP friendly. They will also have a booth at America Fest so you can look for them and buy in person. Now available in a little shaker. This is such a great stocking stuffer for the chef in your family. May made by a celebrity chef. Go to eat pluck.com and use code Alex for 20% off. That's eat pluck.com with code Alex for 20% off. You can tell your whole family to pluck off. Are the majority of women that love working out over training?
- [40:47]
Justin Gelband
I think so, because it's the fad right now. It's, it's really important for women to understand that exercise is imperative for your mindset, for your belief systems, for your spirituality, for your life and lifestyle. But there's got to be some sort of regimen built for the daily or the monthly or the weekly or the yearly lifestyle of you. And so, yes, I know you want to look like a certain way, but let's go back to the Victoria's Secret models. Look at how hard they all worked to get in shape for Tuesday night's show. Once they're done, that's their Olympics.
- [41:26]
Alex Clark
How much of a break do they give themselves after the show before starting to train that extensively again, I would.
- [41:32]
Justin Gelband
Say at least two to four weeks.
- [41:34]
Alex Clark
Okay. And I think you get a nice break.
- [41:35]
Justin Gelband
But they should have. They should have. They just literally put every piece of effort into their bodies for the last three, four, five, six, seven months, depending on where they started, how long they've been working out. So they need a break. It's just like an Olympian. You know, people talk about, you know, a Michael Phelps or Katie Ledecky because I was a swimmer, you know, and you're looking at two of the greatest swimmers ever to swim. And so people can put pressure, but a lot of it has to do with mental health too. And we know that, right? So if you're putting all this time and all this effort into a sport, and you're training and training and training, and then you go and win eight gold medals, give the guy a break. You know? Go, go, go. And win four gold medals like a Katie Ledecky. Give the woman a break. She's been putting all that, her time and effort into her life and lifestyle, into swimming, into being the best, into winning. Okay, but everybody needs a break. Everybody needs a rest. And that's why I think that training is specifically for what you're talking about.
- [42:30]
Alex Clark
So then what is the ideal amount of exercise for the average woman? Not a Victoria's Secret model. Somebody like me. How often, you know, weekly should we be working out?
- [42:37]
Justin Gelband
Three to four days. And then do cardio on the other days.
- [42:40]
Alex Clark
Oh, walking cardio.
- [42:42]
Justin Gelband
But it's not running. That's why you don't like it.
- [42:44]
Alex Clark
Okay.
- [42:44]
Justin Gelband
It's walking and hiking and biking and swimming. You can do any type of cardio. I think rocking.
- [42:48]
Alex Clark
What do you think?
- [42:49]
Justin Gelband
Yes. Awesome.
- [42:49]
Alex Clark
Okay. What about just walking with. You're wearing your baby.
- [42:52]
Justin Gelband
Yep.
- [42:53]
Alex Clark
Yep. Good. Okay. Is it true that you were Taylor Swift's fitness trainer?
- [42:57]
Justin Gelband
Yes, I trained her for two years for her 1989 tour.
- [43:01]
Alex Clark
Tell me everything, Granular, day to day, from the moment she gets to the gym. What is Taylor Swift doing with her workout routine?
- [43:08]
Justin Gelband
Well, I have to give Karlie Kloss credit, because she's the one who introduced me.
- [43:12]
Alex Clark
Okay, that makes sense.
- [43:13]
Justin Gelband
So at the time. At the time when I first met Taylor, it was really empowering because she never really wore a crop top or a short skirt. And she was very shy and very humble and very loving. And I think one of the things about her was she wanted to be the best that she could be in her body. The leanest, the fittest, the tones the strongest. And. And the thing that we got to do is we got to really introduce a different training style to just lifting weights or running or doing cardiovascular activity. We were mixing functional movement with Pilates. And at the time, I had just created a gym called Model Fit. And so a gym I created out of a basement with five people. And so she would come to the gym, and we would work out at her house or we work out at the park or wherever we could work out where it was just us. She was very inspired and very willing to be her best in. In her body.
- [44:08]
Alex Clark
So you know how you talked about how you have people prepping for their wedding, show you their dress and everything? Was she showing you the 1989 tour outfits, how they were all those little crop tops and skirts and being like, what are we gonna do?
- [44:20]
Justin Gelband
I got to see a little bit of it. I think it was a little bit more of a secret in certain ways. But she did explain to me on what she needed to look like and what she would be wearing if she didn't exist. Exactly. Show me each outfit. But she would say, hey, no, I'm going to be wearing a shorter top or a shorter skirt or this is the look that I want. And we would just concentrate on building her whole entire body so that she could really create the best tailor. Especially when you're on tour. Because when you're on tour, I don't think people realize these women are on stage for two, three hours. So you're not only singing, but you're dancing and you're moving and you're changing outfits, and you have to be strong in whatever shoes you're wearing. You're not just. Sometimes you're wearing heels, you're wearing flats, you're wearing boots. It's just that everything changes, and your body changes every single day. My mentors have said, if you know 8 to 8 to 10% of your body, you're a superstar.
- [45:10]
Alex Clark
Here's a question, and I'm only bringing this up because she herself has admitted this. In the Miss Americana documentary, she admitted that during that time period, she was struggling with an eating disorder. So when were training with her, is that something that you kind of picked up on, but you're just like, that's not my place. You know, I'm not the one that's supposed to be having an intervention, or did that surprise you when she came out with that?
- [45:32]
Justin Gelband
You can't say in the midst of everything. I think part of the reason that she went through what she went through is her travel schedule. I think that we reached an extreme height of training and exercise and fitness all the way up until she went to Asia. I think that when she went to Asia, I think things changed. I think she had a lot of pressure on herself. Listen, she has done tours before, but I think that the 1989 tour was the explosion of Taylor Swift in every way, shape and form.
- [46:08]
Alex Clark
Yes.
- [46:08]
Justin Gelband
The pressure of going to the Grammys and wearing this incredible outfit that she wore, showing her legs and her body. Body. The. The pressure of coming out of the gym at Model fit and having 50 paparazzi sitting outside my gym every single.
- [46:24]
Alex Clark
Trying to prove herself. Transitioning from country to pop. That was her transition album into pop music.
- [46:29]
Justin Gelband
So I have to give her you know, a pat on the back because she did have to really change as an individual. And I think coming from the country where there's a lot of, of country singers today that are trying to be in better shape, but back in the day, you know, being a country singer, they didn't really concentrate on being in.
- [46:48]
Alex Clark
The best, and they weren't dancing. They don't do that kind of stuff like a pop star would do.
- [46:52]
Justin Gelband
No, not at all. And I think one of the things that's incredible about Taylor is she's a musician. She's not just a singer, she's a musician, she's a writer. And she's very, very, very intelligent.
- [47:03]
Alex Clark
So sometimes when you're working with models or celebrities or whatever, and if they are struggling, an eating disorder, is that something that you kind of know, but you just like, hands off or.
- [47:13]
Justin Gelband
No, I'm hands on. But I think that, like I said, I think when we finished the tour, part of her at MetLife Stadium at the time, and she was going to Asia and then she had to go to Australia, I think it really kicked her in her butt. Yeah, I think, you know, going to Asia and not feeling comfortable with the food, with the environment, and I'm not saying anything negative about Asia, but every, I've traveled to 41 countries. Every culture is different.
- [47:42]
Alex Clark
Sure.
- [47:42]
Justin Gelband
All the food is different. The traveling on a plane for 16 to 18 hours is different. You are for sure looking at yourself and saying, okay, how can I empower myself? Because I'm in a different country, I'm in a different place, I'm in different time zones. You know, you're 12 hours different when you're in Asia. So. And then, you know, liquids are so important because you don't want to be dehydrated. Correct. So I think that the dehydration, the traveling, the different culture, the different food, the sleep, the tour itself, it's, it's a big preparation. And I don't think she's ever gotten to that level before. So I think that it really messed with her, maybe feeling like she was overtraining and over pushing herself and overexerting herself and not having that inspiration and mentality of, okay, how can I tackle that?
- [48:40]
Alex Clark
Are you still working with Carly?
- [48:42]
Justin Gelband
I don't, I don't see those girls as much anymore because their, their, their lifestyles have changed and their workouts have changed.
- [48:49]
Alex Clark
So were you in the middle when they had this friendship falling out? Were you like in middle of working with them when that happened, or did that happen after you Happen after me. Juicy. Okay.
- [48:57]
Justin Gelband
I think. I think it's like this. And, you know, when Taylor and I first started training, you know, they had the life of the supermodel. You know, her also wanting to feel that she was her own supermodel in her own body, the leanest, the fittest, the tones. But one thing I have to say is, you know, sometimes being in our business, you feel lonely. I'm not sure if you feel lonely at times. Of course, I think that in some stages, you try to surround yourself with people that you think are good for you and you don't necessarily know because.
- [49:31]
Alex Clark
Are you referencing the Bad Blood music video era?
- [49:34]
Justin Gelband
Yes, I am. And I think. And like I said, I'm not going to point fingers and this and that, but, you know, Taylor's Taylor, Carly's Carly, Lily's Lily, you know, everybody's, you know, Martha's Martha. And I think that everybody has a place in their life for who they are. But I think that when you put a bunch of girls or women together, the cattiness and the expectation of wanting to look or be. Listen, I've been around celebrity women and models for 24 years, and what I see that goes on when you go into a club, when you go into a bar, when you go into a restaurant, the way that women look at women, from their toenails to their fingernails.
- [50:14]
Alex Clark
We judge every hair.
- [50:16]
Justin Gelband
But it's not fair. It's not fair. And there's an expectation of all women to look a certain way and be a certain way. And I feel that that's not unique. It's not. It causes a lot of stress, a mind stress. And that's why there's so many mental health problems going on, because women need to feel secure with who they are. And so I always say that meditation and spirituality and loving and believing and trusting yourself is so important. Because if someone's looking at you all the time and someone's making and putting an expectation on the way you need to look, the way you need to feel, then we need to be. When you walk out this door every day, okay, Every day that Taylor worked, walked outside, model fit, she had to put a different outfit on, do her makeup in the gym. Is that fair? Really?
- [51:00]
Alex Clark
Everyone wants to know that, Justin, if Taylor Swift gets fully ready and does her makeup and everything in the gym, or she have a hair and makeup artist come in.
- [51:09]
Justin Gelband
No, no, no. She does her own stuff. Give the girl a little bit of credit. She does her own stuff. But that's the thing. It's like you know, a supermodel that walks outside in the street, they're going to go upstairs after our training and put a different outfit on. Unless they're going out with sunglasses, the hat and the hiding. But if they know, you know, there's so many times that I was training Irene to shake and she would have to take her daughter to school or she would have to walk outside her house and there's paparazzi sitting on the end of the block and it's like, hello. So they have to walk outside, basically all done up, all dressed, all a look. Because everything is being photographed.
- [51:41]
Alex Clark
Should a woman work out while pregnant?
- [51:43]
Justin Gelband
100%.
- [51:43]
Alex Clark
And what kind of working out should you be doing?
- [51:46]
Justin Gelband
You need to start with the foundation, so you need to work on balance and stabilization, pelvic floor work. You really need to create a space. And this is what I would say to every pregnant woman before you, you get pregnant, start working out. Don't be the person that gets pregnant first and then starts to work out. You need to start your routine beforehand. And why? Because once you get pregnant, there's certain things that you need to avoid. Obviously, when you're getting to six months, seven months, eight months, you can't be laying on your back anymore. You can't be doing a lot of midsection work. So your core, just so you know, is your hip, your butt, your lower back and your stomach. That's your core. So it's a box. And when you create and motivate women to be strength training in their box area so that when they get pregnant, they are not going to have to worry so much about the diastasis recti that they're going to deal with or if they're going to have a C section, how we can work with that or the pregnancy itself. Every woman that I've ever trained during their pregnancy has the easiest pregnancy ever. If you ask Brittany, she's like Justin, giving birth to my second baby was simple.
- [52:52]
Alex Clark
And when should they start working out? After the baby?
- [52:55]
Justin Gelband
Usually two months. Give it two months. Don't rush back. I know that every woman loves to rush back because especially women that are really intuitive and understand their body and have been working out for years think that they can run back. But it's a time to celebrate. It's time to give your baby their love that they need and inspire yourself by being with your own child. And after two months, then you start to ease your way back in. Because you know what, if you've been already working out, out, it's so easy to get right back into it. And for people that have never worked out before, that's why I said, if you're preparing for a baby, I have a woman right now who's eight months pregnant, 40 years old. Unbelievable. Her name is Lisa. I can't tell you how proud I am of her because women always say that you can't get pregnant late in life. And yes, you can, because we're in a new generation of pregnancy. I have another woman, Phoebe, that I'm training right now who just got pregnant. So she is working with her body right now and she's eight weeks in. And so it's one of those things that you h. I've been training her for three years and so her body's already ready and preparing. And so for all women out there, please, please take my advice. If you want to get pregnant and you've never worked out before, start. Because if you train through your pregnancy, you will have the easiest birth you ever had.
- [54:12]
Alex Clark
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- [56:17]
Justin Gelband
Morning.
- [56:17]
Alex Clark
Always morning?
- [56:18]
Justin Gelband
Yes. Because you'll find that you need that, you know, inspiration for yourself. And I think that your body, energy wise, when you wake up in there, it doesn't have to be five, six in the morning. I know people like to work out before they go to work, but when you work out in the morning, it gives you the energy. One of the things about training with JG is I always give a full body workout and I get you ready for your day. And so when we're done, we do a small little meditation to get your mindset going. And when you work out with me, all my workouts are based on you. And so you're energized when you go into your everyday life. And so if you're going to do those types of workouts that are killing your body, it's better to do it in the morning, you know. But that's why I always say that if you're mixing the workouts between Pilates and balance and stabilization and you work out in the morning, you can go right to work. You feel energized, you feel awake. A lot of people go and they exercise at night and maybe some have to, but I feel that a lot of people have problems sleeping afterwards. So.
- [57:14]
Alex Clark
Okay, that makes sense to me.
- [57:15]
Justin Gelband
Taking magnesium or they have to take some sort of sleeping pill. And I'm really against the. I'm not saying that magnesium doesn't help, but I'm not the person, oh, you go take a sleeping pill to go to bed. I think that we should all sleep naturally. So if you really need to work out at night, okay. But it's really, it causes sleep deprivation and really causes stress in the body and, and stress that's not necessary.
- [57:39]
Alex Clark
What should you eat before and after workout routine?
- [57:42]
Justin Gelband
All right, so this is a very good question. Eating before a workout should be something light. Can be, you know, egg whites or a banana or some fruit. But there are some people that struggle with eating beforehand. So if you're the person that doesn't want to eat before working out, do not force it afterwards. It depends on the time of the day. For me, I always say something that, you know, steel cut oatmeal, you can have a protein shake. The problem with protein shakes is you have to have a proper one. And to this day, I haven't really found one that I really like. So you can do some sort of nice juice and then eat an hour after a juice. But for me, it's something I say, it's all about substance. So if you're gonna have some egg whites and some vegetables and mix some, you know, oatmeal or yogurts with berries or something that's gonna to be substantial enough that you can get your day started, it's a lot better than just running out and just, oh, I just had a juice, and that's it. Because I think if you're going to have a juice an hour after you have a juice, you have to eat. Food is so important. Food is so important. I know that people want to have that quick fix, but the energy is what you need to get you through your day.
- [58:47]
Alex Clark
What is the biggest lie women are told when it comes to exercise?
- [58:50]
Justin Gelband
I can get you in shape in seven days. I can get in shape in two months. I can get in shape shape in a week. There's a $10 billion industry in books. I wrote a book and I still haven't been able to sell it. And it's crazy, because people always want to, number one, attach a celebrity to it, and number two, it's because they want to see things that are going to get people in a place in one second. It's not possible. If you are someone who has exercised your entire life, you're going to have a different body and a different mindset than someone who's just starting to exercise. Exercise. Do not think and do not believe that you can get yourself in shape in one day, one week, one month. Because if it took a professional athlete 18 years to get there, it's not going to take you 18 months to get there.
- [59:31]
Alex Clark
Are cycling classes really actually doing anything for weight loss?
- [59:37]
Justin Gelband
No.
- [59:37]
Alex Clark
Here's my hot take, Justin. Every single person I know that's obsessed with cycling, they're fat.
- [59:43]
Justin Gelband
Yeah. Because it swells the body. When you are cycling, you are sitting in a seat. That's not a game. So you're not. You're going up and down and you're doing arm weights and you're getting up and down out of the seat. And so what happens is our hips and our pelvis area and our legs, especially our thighs, swell to protect us from tearing. So the body does not want to have a torn labrum. It doesn't want to have stress in the thigh or the hip flexor or the hip extender. So what it does is swells the legs more and more, more and more and more. So is there a way to cycle? Yes. If you're going to sit in your seat and you're going to stay between 60 and 63, 65 and 67, 70 and 73. But when the instructor is yelling at, come on, more, 120, 130, 140 reps per minute, blah, blah, blah. And there's no odometer there. And I'm not going to go into which psyching classes don't have odometers. You know exactly what I'm talking about. No, the people do not get in shape and they get hurt. Hurt their back, their knees, their shoulders.
- [60:41]
Alex Clark
Cycle classes are garbage workouts for me.
- [60:43]
Justin Gelband
100%. Go outside and cycle. Go outside, ride a bicycle.
- [60:47]
Alex Clark
Would you rather do Pilates or Pure Bar?
- [60:50]
Justin Gelband
Pilates all day long.
- [60:52]
Alex Clark
Why all day long above Pure Bar?
- [60:53]
Justin Gelband
Because there's one thing that people are taught too. In Pure Bar, the pelvis is pushed out. Okay? So you're on your toes. You're pushing your pelvis out. Your pelvis should always be in when you're doing functional movement, which is post exterior, not interior, number one. Number two, they're not building a class around the class. When you go to a class, if we all do the same, we all do the same thing. So you need to build a class around the people that are in the class with a warm up, with a cool down, with stretching and understanding who's in your class.
- [61:19]
Alex Clark
Okay, so question about Pilates. There's like all these different types. There's reformer, there's this, there's this. So what kind of Pilates classes do you think are good?
- [61:28]
Justin Gelband
Oh, man. You're asking me questions that I don't really like to answer. And I'll tell you why. Because I say this to be. No one's ever done Pilates with me. When I do Pilates, I actually go after your body. I. I work on your inner thighs, your outer thighs, your glutes, your abs, your arms. And you're done 30 minutes doing a Pilates class for an hour where you're pushing and pulling and p. People are locking their knees out and they're locking their arms out and they're doing things that aren't beneficial. Oh, wow. I did a great workout today. Did you really? Did you really, really? Because I Haven't seen any. You know, I work with this girl, Rayan, who lives in Los Angeles, who really, she was a dancer for like 14, 15 years. And you know, she has studied Pilates in the way that you look at the body and you understand how it moves. And so you use the actual training of using the reformer and the step and the Cadillac in the right way. And so when you're looking at Pilates classes, it needs to be something that's formed in a way where you are doing different motions and movements and changing the apparatuses that you're using. The barrel, whatever, the wonder chair. Everything needs to be used together. It's not just being on a reformer and doing it and doing the same thing over and over.
- [62:44]
Alex Clark
So for me, somebody that like, I desperately need to start working out, I want to get toned. I don't want to like be super bulk or anything, anything. I mean, I was always thinking, like, oh, I think that's what I should do. I'm going to start doing Pilates. Like, what would you slower the motion?
- [62:54]
Justin Gelband
The more resistance, the better for you. So if you get on the reformer and you're doing the motions, you need to do motions built on your body. So everything needs to start small. So you're feeling your motions, you're feeling your movements and you're feeling your body and your muscles working. You don't want your joints or ligaments and your tendons being strained. And why does that happen is because nobody focuses on the body.
- [63:12]
Alex Clark
So do you like Pilates from me or do you think I need to get personal trainer?
- [63:15]
Justin Gelband
No, I think Pilates is amazing for you, but I think you also need to start with doing some sort of cardiovascular activity. Whether it's walking, whether it's hiking, whether it's biking, whether it's swimming, and when you're doing the personal trainer type stuff, which I said I'm going to help you because I would love to help you. It's really about us. Starting from building the strength in your ankles and your knees and your feet so that you understand your body. Because when you step on the ground, the foot is the foundation to your body. So if you understand, understand how your foot works and how your body works, then you will be the best that you can be. You need to know your body, you need to know how it works. And women out there, please just understand. Everything is a mind, brain, body connection. It's feeling empowered and anyone can get in shape. It's just as long as you understand you.
- [63:57]
Alex Clark
If you could prescribe one remedy to Heal a sick culture. And that could be physically, mentally or spiritually. What would that remedy be?
- [64:05]
Justin Gelband
Meditate spiritual. Because it's all mindset. So you can sit down and you can have a vision of what you want to be and who you want to be. Follow your yellow brick road. Don't get off it. There's witches and there's fire and there's, you know, monkeys and there's all these, you know, soldiers. And everybody's trying to push you off your yellow brick road. Do not get off your yellow brick road. No matter what. The stumbling block is the trials and tribulations. Everyone in this world, world is worth something. Everybody has the ability to be their best as long as they look at themselves.
- [64:39]
Alex Clark
So obviously you live in Brazil, so it's not like you have a gym in LA or something people can go to. What do you offer people? What sort of online programs do you have where people can train with you?
- [64:48]
Justin Gelband
I say for everyone to go to justingalban.com. i have my own platform. And the platform really teaches you about your body, teaches about the foundation, the spirituality, the meditation, the stretching, and also how to be the leanest, the fittest, the tone. So it has over 200 videos. I have live videos that you can do with me. And it gives you the opportunity to really understand your body, your body type and your lifestyle and how to be your best.
- [65:13]
Alex Clark
This was so fun, Justin. I've never done any type of episode even close to this. This was so different. And I am excited for my audience to hear this because I. I think they're going to be like, okay, wow, we finally got the fitness. I've had a lot of people and I haven't done it because I haven't found the right person. But you and I have a mutual friend, Britney Martinez from EV Magazine. You've trained her.
- [65:33]
Justin Gelband
She's unbelievable. You want to know something?
- [65:35]
Alex Clark
Women?
- [65:35]
Justin Gelband
And I'm going to say this. Britney is someone I've been working with for five years. And when I tell you that this woman has empowered and inspired me.
- [65:44]
Alex Clark
Wow.
- [65:44]
Justin Gelband
To be my best. Because she started with a business that no one thought could work, and that was 28 wellness. And it's tracking your cycling, it's tracking your body, it's tracking your emotions of who you are. Each woman gets their period every month, or we hope they get their period, which is why another thing dealing with exercise, just really fast. Women need to exercise so they get their period. And a lot of women lack having their period because they don't exercise and eat properly and One of the things that Britney and I have discussed and one thing you know, I know we haven't been able to get into is the pill is not good for you. And every single woman and client that I've ever trained, I've gotten off the IUD and the pill because it destroys your body.
- [66:33]
Alex Clark
Let's freaking go.
- [66:35]
Justin Gelband
Please trust me. And so Britney's really inspired me to be who I to be who I am today because she is a woman who's always had her head on straight and she created a business and a business model that can inspire women around the world that doesn't matter where you came from or who you are, you can make it in this world.
- [66:53]
Alex Clark
We love 28 Wellness and she has an amazing breakup with birth control supplement. She's got all of the different like herbs and vitamins that your body needs when you are breaking up birth with birth control. That I love and I have shared that with my followers before too. Where can people find you on Instagram.
- [67:09]
Justin Gelband
At Justin G Band.
- [67:13]
Alex Clark
Awesome. Thank you Justin for coming on Culture.
- [67:15]
Justin Gelband
This was amazing. Thank you, thank you. Thank you women out there. Just remember, just be the best you and you will always succeed. Thank you.
- [67:24]
Alex Clark
Did we love that episode? I absolutely love that episode. He is so much fun and I'm definitely going to be taking him up on doing his little course and figuring all that out. He actually said that that he's planning to move to Arizona in the near future. So I'm really excited about that because I'd love to just work with him in real life. New episodes of Culture Apothecary drop every Monday and Thursday night at 6pm Pacific, 9pm Eastern. We are on a mission to heal AIT culture physically, mentally and spiritually. Please leave a five star review if you loved this episode. I'm Alex Clark and this is Culture Apothecary.