Dan (00:11)
Welcome to the Lab Rat Foiler Podcast. My name is Dan and today we have an exercise scientist, an author and founder of Holistic Pro Health Performance, Rodrigo Perez. Welcome to the podcast, mate. I'm so happy to have you here today.
rodrigo (00:29)
Thanks then. thank you. It's a pleasure to be here and keen to share lots of story and have a little bit of fun. Let's do it.
Dan (00:37)
Yeah.
I'm I'm excited to have you on today, man, because I really want to talk about how to get fit for foiling. And we have a lot of people that follow the podcast that are learning how to do a new sport, that are really proficient in the sport and they want to, you know, upgrade a little bit how they get prepared to get into the water. So we'll talk about that. you worked with some really incredible names.
Like Gabriel Medina, Joel Parkinson, like the list is really crazy. Jack Robinson, all these guys. And I want to talk about strength exercises, mobility, recovery, supplements, all those things. But before we get into that, I really want to learn a little bit more about you and your journey to get to where you are now, which is really incredible. So tell us a little bit about where you were born, how you got
to Australia and how did you get to to work with all these amazing athletes, man?
rodrigo (01:42)
Well, that's a big long, long journey.
Dan (01:44)
Yeah.
rodrigo (01:45)
Let's just bring up I'm just about to write a new journey now and then that's something I I try to share with everyone's journeys. It's kinda like a book. We have different chapters and sometimes we have just flipped that chapter or flip that journey and start a new one for who we are and how we wanna step up to improve everything around us, not just mental, physical, spiritual.
And
just to improve in the life. No, we never get stuck on the semi-journey where we get bored there, and then the life is just getting this comfort zone. And then comfort
Dan (02:22)
Mm.
rodrigo (02:22)
zone for myself is kinda like a bullshit. Now they need to move on. No, if you stick on your confidence zone, you're never gonna get it what you want, you're never gonna leave it the way you want to. No, and that
Dan (02:33)
I love that.
rodrigo (02:34)
that's a big one. Well, big journey. So burning
Like I'm half Spanish, half Brazilian. My mother is a big Spanish lady and
She's moved to Brazil now from Spain. And I probably got this on the blood from her. No, she's escaped from the second war with her mother
Dan (02:54)
Okay.
rodrigo (02:55)
and her father and went to Brazil at the time and really migrated to Brazil, made it like Brazil is just we know it's kinda like if you close your eyes and think about Australia. We are doing this in Australia right now. No, Australia is a huge country, but it's a small population.
Dan (03:11)
Mm-hmm.
rodrigo (03:13)
compared with any other country in the world. No, I don't know. We are like twenty-five million now or
Dan (03:19)
Mm-hmm.
rodrigo (03:19)
twenty-six million, something like that.
Dan (03:22)
Something like that, yeah.
rodrigo (03:23)
yeah, I've been here twenty-six years. No, twenty-five, and then when arrived was twenty twenty-four and a half million, so in twenty six years only one point something million grow up, i it's a good growth, but it's too small.
Dan (03:40)
Mm-hmm.
rodrigo (03:41)
No and
Yeah, so born in Brazil, Sao Paulo, I had a lot of health issues when I was a kid. And the big thing was as a kid, you wanted to do a lot of stuff sports and I couldn't. Now the only thing the doctors that told them tell me, yeah, I couldn't because I had lungs capacity, bronchilis, and that's was a big problem. That's something I sharing deep into my book, The Art
Dan (04:03)
Mm-hmm.
rodrigo (04:06)
of Longe Book. And from there I just realizes how
important was exercise because swimming and exercise was helping me to improve. But into my development path, I couldn't. No. And the only thing was the doctors were selling, just tell him to rest, rest, don't let him do nothing. But
Dan (04:27)
Mm-hmm.
rodrigo (04:27)
at the end of the day, that was bullshit. Now I should be doing until
Dan (04:30)
Mm-hmm.
rodrigo (04:32)
one day one doctor out look they have a research doing it in this university and it's it's a free
research you should try to get your kid there. So I got it through there and they teach me how to breathe properly, how I could cool down my anxiety because when I had a like
Dan (04:50)
Mm-hmm.
rodrigo (04:51)
short breath I increased my anxiety. I got inflamed and I couldn't run properly. I couldn't be a the real kid. No, and that's I remember I was probably eleven years old and then I wanna be a kid. No, I wanna play sport
Dan (05:06)
Yeah.
rodrigo (05:06)
but lost on the term to
better coordination, better breeding, bodyweight, overweight. So it's kinda like the little chabby boy kid. And definitely you're not happy at the time, you know, you bring these old things into your teenage time and very hard. You know, you look to yourself, you're fed, you cannot run properly, play a soccer, you could hold it properly, play a full game and then yeah. But
I realized that was the big one and then bring it with me and then when I was probably eighteen it was just little things growing a lot around and then we doing shit things, you know, bodies,
Dan (05:50)
Mm-hmm.
rodrigo (05:51)
smoking and and all that stuff and then at the end of the day we realize that's no healthy no helps to improve or helps you to show you how you wanna be you. Now develop
Dan (06:03)
Mm-hmm.
rodrigo (06:04)
in better way, you know.
So with the time pass, I try to improve all that and start to do exercise size in Brazil, you know?
Dan (06:13)
Mm-hmm.
rodrigo (06:14)
So I went to university and then had a studying, play, party, everything. No, you know universities in Brazil is this next level. It's pretty good. It's pretty good. It's next level, as I say, no, it's really fun.
Dan (06:22)
Pretty good. It's pretty good though. It is. Yeah, yeah, yeah.
rodrigo (06:28)
It's a it's a massive experience, no, you're
Dan (06:30)
Mm-hmm.
rodrigo (06:31)
doing so many good shit things, but you're growing through there, no?
Dan (06:33)
Yeah.
rodrigo (06:35)
end
of thing you need to stick with the system and then that's all about. So when I finished I had this dream and many years watching reading T magazine and surf magazines they talk about Australia, studying
Dan (06:50)
Mm.
rodrigo (06:51)
Australia, learning how to surf and all that stuff. I say, that's me. How I can I make that happen. But as a pocket and never like wouldn't have the money to come to
Dan (07:02)
Mm.
rodrigo (07:03)
Australia, pay the course, nothing
So ended up in the last year university, working my eyes off and then saving money or selling my car, selling whatever I had, or whatever.
money I could have I
Dan (07:18)
Mm-hmm.
rodrigo (07:18)
could save and and move to Australia but I was very hard time because parents was losing everything, brothers I was losing everything from my mom, dad part and so I ended up didn't have money. I had to give my car to my dad to pay bills. I had to help him out but I could save a little money to buy the ticket and probably had five hundred bucks in my pocket to move to Australia.
Only then. So I said, you know what? I'm going, I don't care. No.
Dan (07:52)
I love it.
rodrigo (07:53)
So the the good thing and I had a as a Spanish, I have my Spanish passport and that's helped me to come to Australia.
Dan (08:00)
Mm-hmm.
rodrigo (08:02)
No, so I didn't need a visa. I could come as a tourist and that helped a lot.
Is arriving here in Australia, like actually in the last three months of in Brazil, I had to ride a bike probably an hour to get it to university to go and an hour back every day because I didn't have a car anymore. but I put in the mind I had to do it and to make that happen. And the mindset moved to Australia first few months, like I could like didn't have English but like I had a friend.
Dan (08:37)
That must have been hard, man. That's
rodrigo (08:39)
Yeah, that was hard
Dan (08:39)
tough.
rodrigo (08:40)
in parts like I could get a job because I could
Dan (08:43)
Yeah.
rodrigo (08:43)
even talk nothing. And then I moved to Queensland and Queensland was really hard. It's none the same as how to be in Victoria like in Melbourne or Sydney. it's a massive mix of culture, you know.
Dan (08:56)
Mm-hmm.
rodrigo (08:58)
much culture and Queensland Gold Clause wasn't at the time. Very small amount and then they're never welcome, you know.
Dan (09:04)
Yeah. Mm.
rodrigo (09:07)
Was
very hard to get a job, closing the doors. very big clothes around to get a right job. So lucky enough, I had a friend who was working a kebab shop. She got a position for me nighttime. She's teaching me the English, she wrote down the list. What
Dan (09:28)
Mm-hmm.
rodrigo (09:29)
was the names of the stuff to make a kebab? No. Yeah.
Dan (09:32)
That's the start, man. That's how you go.
rodrigo (09:35)
And then it was overnight, so for me it was fine. So start 79, finish 11 at night, and Friday, Saturday start 10 at night and finish 7 a.m. So and then I had a little pushy little bike to go for where I was living to where that but before that was like try get a job. I had like a list I wrote my name, what was my name.
tell him hard work every time I get in the front of the restaurant I was l reading the paper and I say, My name
Dan (10:07)
So good.
rodrigo (10:07)
is Ron. a hard work. do you have any job available? can start now. And then knock on the door
Dan (10:16)
Man, that's hustling.
rodrigo (10:17)
and every time no, no, no. So as I say, like a friend, she was finished the job, she's passed her job for me over nine and then I started if it wasn't that, well not sure how was gonna be the next but
Some jobs were gonna happen, you know. So yeah, start working a kebab shop every day, seven days a week, maybe Sundays off sometimes. And I never say no for day offs, you know, always I never say yes for day offs, so always working, whatever, get it to save you money, and I had the time to really
saving
money to my first English course. So after three months I had enough money. And actually I was missing probably two, three hundred dollars. And I said, damn, I'm gonna pay that. I need to get him maybe a couple of days. But I had a friend, he's turned to me, look, that's the money to pay. He knew I wasn't going party, buy drugs or nothing. He gave it
Dan (11:19)
Mm-hmm. Mm-hmm.
rodrigo (11:20)
to me. So I ended up paying my course and start to do it. But even that was hard because I was doing the course
I should have to work and some days or working overnight and sleeping, get up. I have to be the course nine o'clock in the morning every day. Was arriving late. So but was fine. So I learned it then and also even before that happened I had friends give me second hand books. So was clean the books, get up in the morning, have a breakfast, quick surf, come back, sit on the big table and study by myself.
Dan (11:55)
Amazing.
rodrigo (11:55)
watch
TV, writing, cleaning, reading the newspaper, get the dictionary and
Dan (12:02)
Mm.
rodrigo (12:02)
translate everything I was going there and it's just kind of a point. But
Dan (12:07)
Well.
rodrigo (12:07)
anyway, so all the time I had two things in my mind. If we stay in Australia I had to stay at least two years to learn English properly before move back to Brazil. If you pass the two years or three years, I I wanna work for what I I love it, helping people.
and start to do training there with two minimum start to be a personal training and my goal was just yeah I want to work with athletes I want to work with surfers if I can here because I'm in a surfing town and I want to want and I love to work with athletes any kind like I love to work with tennis players the amazing gophers tri athletes because before surfing I was working with athletes back to Brazil
Dan (12:56)
Mm-hmm.
rodrigo (12:56)
And
but even before I started with the surfers, I have this stage in the life, work three years here for I need to travel and say, look, I've been working three years on straights, I need a little refreshing and come back. What's going on?
Dan (13:09)
Little break. Hmm.
rodrigo (13:11)
So I bought the chicken one way and returned to Australia and to decide if I really wanna be in Australia, no, so spent probably three months in Bali.
Dan (13:22)
Mm-hmm.
rodrigo (13:23)
and met so many people and after there I went to ended up in London. A friend of mine was there said look in London you can make money but what I learned in being in London was I got there, same situation, less money, no money, so I have to do everything again.
Dan (13:48)
Mm-hmm.
rodrigo (13:50)
saving money because I was going to California. I say, well, California, I can money, make money surfing. But in London, I say, okay, I'm gonna stay in London. I can have visa. I can work legal. I don't
Dan (14:03)
Uh-huh.
rodrigo (14:04)
have a problem. And but I'm still wanna coaching, so I'll start but I work in a bar there first. After six months, seven months I got a job as I work in swim pool.
So work as a swimmer coach and a couple of three athlete
Dan (14:19)
Mm-hmm.
rodrigo (14:20)
coaches as well. and that's helped a lot. No. I don't know why I decided to be there. Nothing for me. I was missing so much beachy there.
Dan (14:34)
Can't imagine, man.
rodrigo (14:35)
and it was crazy, but when I talk about journey and we're looking up to the sky and I say, Well, okay, if God put me in this position.
I have to learn from here and let's see what I can do it. So I stay there. I probably bring a lot of my my intellectual part back to me when I was there.
Dan (15:01)
Mm-hmm.
rodrigo (15:01)
reading books, dreaming more, what I want, and definitely I didn't want to be there, lost so many situations. And I turn around and say, okay, let's move on to the next where I'm going to.
No. And that's what I decide. I say get on stage in London. I hurt myself. I had a big knee injury. And I
Dan (15:26)
Mm-hmm.
rodrigo (15:26)
say, I'm not gonna do the surgery here, I don't gonna do that. All the money I saved there, I ended up back to Brazil, see the family after my four years, I think it was. And
Dan (15:36)
Yeah, well.
rodrigo (15:38)
mama was so excited, but the learning curve was all the money I made in London, I ended up
pay private hospital back to Brazil, doctor done the surgery. Probably didn't have to spend all the money. I made it there. And
Dan (15:50)
Mm-hmm.
rodrigo (15:51)
then but I had a little money and got back to Australia and I had to go to getting my visa first. That's what's
Dan (15:57)
Mm-hmm.
rodrigo (15:58)
first thing. So running, getting my PR, but the same time as I was trying to get my PR in Australia, I will start to work as a personal trainee as well. So getting into the fields
Start to learn, getting my own license agrees here
Dan (16:13)
Mm-hmm.
rodrigo (16:14)
in Australia to do what I love to do it. And look into the people who was working with service, how I could learn it from there. No. And that was a big thing, you know, for me. So from there I started studying. I was working with a lady, she was doing rehabilitation with Mick Fanny.
And that was a big start point. From there, I start to
Dan (16:39)
Wow.
rodrigo (16:39)
that's I was living in Burley Head now Palm Beach. And I decided to move down to Kira and start my little spot around Kulangata in 2008. No, 2007, we start to coach a couple of resilient surfers like Wigley Dante's Adriano de Souza first
Dan (17:01)
Mm-hmm.
rodrigo (17:02)
and then start to build up and try to bring in Australians.
is well and I had a little old gym where I have my student today. the guy had a little gym so I pay a rent for him and he started to let me work there. So I start to build up
Dan (17:17)
How cool.
rodrigo (17:18)
work in a cafe, work as a security, get the money everywhere to build what I want because I need some money. So I don't have I didn't have anyone invest in me. I didn't had anyone parents giving me money, nothing to make me that happen. No. So that was the stuff.
Dan (17:34)
That's incredible, man.
rodrigo (17:36)
From there it's like, yeah, start to developing, get all different types of surfers, no, and maths on my journey and then bring him back. You work hours and hours and hours for free.
Dan (17:48)
Mm-hmm.
rodrigo (17:48)
still pay the bills from renting your rooms for friends or just cup shops and build up from that. No.
Dan (17:58)
Man,
I that's a that's a beautiful story. I like I resonate with so many things that you said there. When, you know, you get your first job, those little wins and you know, getting those three hundred dollars to get your first language course, those little moments are just incredible. And I I wanna ask you, like, there's so much determination and grit in your story that
I find it really hard to see people with that same amount of motivation to make it happen from themselves. Where where do you think that comes from? Where did you think you you created that kind of quality for yourself that you just keep going? You put your head down and you do the work.
rodrigo (18:45)
two things if you'll do no one's gonna do for me. Alright.
Second, I think he I don't wanna be a loser. No. I wanna win a life and it's all about me. The more people around you and then you know, everyone's talk shit, everyone's wanna hang around you, but no one's wanna put a hands up to help you. So it's all depends about you. if you're leaning to your mom, dad to help you, that's the worst thing. And then I couldn't.
Even if you won, I couldn't. No, mom dad never had a c more condition to give me a dollar. So it's still coming from me. And that's even coming even today. No, i i it's all about me to lift it up and do it. that could be coming from my mom. My mom was like that. No, she's passed away, she she's was like that, she was even 77 years old, she's got back to work.
And do it and and that's what bought. No, I think it's just my strength and understood nothing fall from the sky. If
Dan (20:06)
Mm.
rodrigo (20:06)
you don't lift out of your bed every single day and go for what you want to, you're never gonna get it. Even if you pay people pay for you, never gonna be the same.
Dan (20:19)
a hundred percent.
rodrigo (20:20)
And I do understand a lot of stuff to make it happen, we need to have a budget behind. We need to get an investor behind. No, you can be the driver, but it's always a little p things behind you need to inject to push through. No.
Dan (20:39)
I I think it's such a good message for a lot of the people today that, you know, they they they say, I'm so unlucky or like I hate I hate the word luck. I never I remember from my journey people saying, you're so lucky that you no this happened to you. I'm like, man, that's not luck, bro. It's showing up every day and then you are in the right spot for that serendipity to take place, you know, for something to happen, but you have to be there. So I really admire the
the work ethic and you can't underestimate that. So I yeah, I I I I feel it's awesome for people to know a little bit about that from you.
rodrigo (21:21)
Yeah, it's it's just it's kinda like
I share that in the book as well, no, it's like it's all about you. If you don't do it, no one do it for you. No, don't wait for your mom give a hand to you. Don't wait for your partner give a hand or your dad give a hand to you. It's all about you. Change, improve your your habits, imbuilding new habits. Or your life is always gonna dig a hole around you. No. And that that's a big problem, no?
And also it in big things like we online, everyone's dreamy, everyone's looking, everyone's see, but no one's doing. No, I'm
Dan (21:59)
Yeah. No one's doing, man.
rodrigo (22:03)
no one doing I'm just like some tired people hit me up or young guys wanna be a coach or they come to me, I can be a better than you, I can do this, I can do say good luck. I want you drive the way I drive. I don't wanna see you get up in the morning.
Dan (22:19)
Hmm.
rodrigo (22:19)
and do what you have to do, look into things to improve. No, be hungry and see the necessities around you to step up what you have to be.
Dan (22:31)
I like that because you well, you've been around some amazing talent, you know, you mentioned Gabriel, Adriano de Souza,
rodrigo (22:38)
Yeah.
Dan (22:39)
you know, those those guys are world champions, multiple world champions, some of them. And what what do you think is the quality that these high performing athletes have to make them stand out in a field that everyone is doing the things that we're talking about? They're waking up early, they're doing the work.
How what what's the quality that these multi world champions have that you feel, you know, takes them?
rodrigo (23:07)
They're doing extra.
Dan (23:09)
There's still that extra. There's still more.
rodrigo (23:12)
It's
two more. They're doing extra. They selfish. No. Like, probably is you need to be selfish if you really wanna be the world champion.
Dan (23:24)
Mm.
rodrigo (23:24)
You need to do more than anyone doing. No. And that's what's the problem with everyone. Nah, I'm bored. I can do it. No, I can't have a beer today. Yeah, no, tomorrow I train. Nah, I'm not gonna put it extra there.
Look. And everyone's give up and other things. There's a persistence, discipline, and commitment. If you don't have enough there, nothing's gonna happen. You know what I mean? The
Dan (23:57)
Mm-hmm.
rodrigo (23:57)
consistency is just the most the worst things to have. Hard to get it and hard to do it. No discipline even worse. No.
Dan (24:06)
Mm-hmm.
rodrigo (24:08)
Everyone's saying that, but no one's drive to that.
And training is the same thing with training. Training is the same thing, no? If you don't put your time and say, I'm gonna get it better than this, and it should do every day. But you can do something every day for 10 to 30 minutes for sure. And today everything
Dan (24:30)
Hm.
rodrigo (24:30)
is adapted to do it for what you can do it. No. It's the same thing injuries.
Dan (24:34)
Yeah. That's a good point.
rodrigo (24:36)
Injury is the same. Injury is the same. Is a commitment, is a protocol.
Is a commitment, is a time to put on the top to make it better. But everyone's now give me panadol, what injection I can reduce this. I'm doing one massage. I see a my physio. And then look, it's just the marketing band aid to put it out there. No,
Dan (24:59)
Mm.
rodrigo (24:59)
it's set amount, like it's not only one massage will solve your problem, might need to have 10 massages. Okay. you might have to doing the injection plus training plus massage plus
And you need to stick there for three months or maybe six months to get out of the injury. No. You need to see we are human. We are made from these skin cells, mathochondri cells. and then we need to recruit all air through the nervous system. Sometimes your nervous system is fucked because
Dan (25:30)
Mm.
rodrigo (25:30)
you're too much stress. You don't drive where you have to drive.
Dan (26:29)
it's yeah, it takes time, isn't it? We from everything, from losing weight to getting better at cardio or
rodrigo (26:35)
Yeah.
Dan (26:35)
whatever, people forget how long it takes. We're a matter, we're a physical thing that takes a while to change.
rodrigo (26:41)
But everyone's
wanna the ma the magic computer make that happen. It's the same thing when
Dan (26:45)
Yeah.
rodrigo (26:45)
we talk about losing weight. Like I've done losing weight for a long time and I say fuck that's boring. No,
Dan (26:52)
Yeah.
rodrigo (26:52)
I need to work with atlets, that's one. Injuries are key things and parts of mental have to work as well. I love to work with this. but losing weight is simple. No? It's just cut your calories and that's it. No? Change
Dan (27:08)
Move your ass. Yeah.
rodrigo (27:09)
change change your habits.
No, sometimes you can't just if you d reduce your calories, you need to down. You need to move your ass because you need to push your metabolism, you know what I mean? And
Dan (27:18)
Mm-hmm.
rodrigo (27:19)
that's not gonna be helping you. You need to move on. No. And unfortunately people don't want to do that. No. And like sometimes people are tell about looking into twelve weeks challenge, man. Twelve two weeks challenge i it's big thing of
marketing from the fitness industry because if you really wanna change your life, you need to look into how we can doing better in nine months. I lose weight now is a food education. I need to get a better food on my plate. And after that I need to stick there for two years straight when I lose the weight. Otherwise because you'll be made like that, your body's adapters, the numbers, genetic, it's
Dan (28:03)
Mm-hmm.
rodrigo (28:03)
all really really updated.
into your brain. That's how you've been programming. So we need to change this program inside of you to make you better. And to change this program you need to reprogram it and that's can take a lot of time to make that happen.
Dan (28:20)
How do how do you keep people not only athletes but everyone you work with? You work with everyday people, you work with, you know, world champions. How do you keep them motivated when a goal is so far away? You know, s nine months and you need to motivate that person to keep going. How do you help them?
rodrigo (28:42)
Well I have my formula for that. No. and I I have the like three main points whether they need to look into. And I need to make them keep going. No? And that that's what my job it is, mentoring these people, be on top of this, make sure when they out of the the curve, just make sure bring they back. No. It's a f
Dan (29:09)
It's yeah, it's
not easy those long term goals, is it?
rodrigo (29:12)
No, no, it it's all about to build, reset, and keeping pushing. No. It it's like I cannot share that. It is my own formal. No, if you wanna
Dan (29:27)
Mm-hmm.
rodrigo (29:28)
anyone interest to work with me, they're welcome to hit me up. But it it's kinda like it's it's a lot of consistency in persistence what you want to do it for anything in the long term. And that's that's the main ones.
Dan (29:43)
I think it's important to to mention those things because I I feel like we can accelerate our learning curve so much by having a mentor, by having a coach, by having someone obviously with some more knowledge in a field that you might not have that knowledge in. so for everyone who is thinking about a goal or trying to pursue something and they want help, find a coach, man, it's the best thing or a mentor for
rodrigo (30:10)
Yep.
Dan (30:10)
that progression.
rodrigo (30:11)
Yeah, it's a massive thing there. It's a massive. No, like you never know everything. It's just so important to commit. That's other thing. That's a big problem of commitment. People don't wanna. No. And then that's what's the make it worse in life. When you're young, yeah, and I don't wanna know about system. Why you commit this? I don't care. But that's why you never get anything. Because if you don't commit
Dan (30:35)
Yeah.
rodrigo (30:36)
if you don't commit
And get into the system around you, nothing's happened. No. And then that that's Yes, let's go.
Dan (30:43)
So let's talk about let's let
let's talk about this, okay, so these elite athletes that you've been around and helped, you know, become work champions, what does a training program look like for these athletes? I'm always curious to know, like how much work are they actually doing? Like if you were to say, you know, Gabriel Medina would wake up at this time, he would eat this, and he would go to bed at this time, like what is he doing in that day that makes him
A world
champion.
rodrigo (31:16)
It's a lot more into the mindset and into the mindset to keep it very healthy and tuning for what they need to. They need to maintain a good routine. Now get up early, doing what they have to do, depending which athletes they like. They have their own habits they love to do in the morning. Now keep the body hydrates. If you have surfing, if a surfing, if you're not just coming doing the first session in the morning.
Dan (31:45)
Mm-hmm.
rodrigo (31:45)
And after
that have a rest, they have the job to do it at the end of the day. If the surf is too good or pumping, they go for another surf, they go in the recovery at the night time or before bed or before dinner, and then they'd be fine. No. So each individual is a bit different. Like I I usually design the program for you on what each athlete needed and what they missing and what they need to be looking more focused on to and how much they need into
be in touch with them. No. I know some athletes they they're really good on routine, they focus, they talk but just missing a little bit lack of
Be good, no?
Dan (32:30)
Mm.
rodrigo (32:30)
They they don't have that talent, but they are hard workers, no? And other ones they are talents and but they hate routine, and then some routines is just ups and down. They're going good routine, they see they're doing well, they start
Dan (32:45)
Yeah.
rodrigo (32:45)
to smash, smash, smash, and then as soon as they see the performance drop, and you know they're out of routine, they're out of discipline.
they give up everything and let go. And then sometimes we need to like reset a lot of stuff behind, like what do they eat, what are they missing, don't eat enough, all these kind of things. No. It it
Dan (33:04)
So much, man.
rodrigo (33:06)
it's a lot. No, it's a lot. But I see today as a who I am, I'm probably have to I'm doing the same for myself. No, I see I have the wave thing happening,
Dan (33:17)
Mm-hmm.
rodrigo (33:18)
but I try to maintain a basics, what routine can do, and definitely one and
I have challenges, stress loads. I try to at least maintain the routine. I don't let drop. And soon as
Dan (33:30)
Mm.
rodrigo (33:30)
the stress is gone, I try to push my routine more because I wanna my fitness health getting way better.
Dan (33:37)
I love that man. And you mentioned that a few times in the book. I read your book before our catch up and I loved it, man.
rodrigo (33:43)
thank you.
Dan (33:44)
it's I love that you talk about consistency and how consistency will always win. If you look at a graph, like you said, going up, if you zoom into the graph, it'll have like these little waves are going up and down, but you're still always going up. You're never dropping the ball because it's about consistency, right? You don't do it for a week, you have to do it for
Probably the rest of your life really, if you wanna stay healthy and fit.
rodrigo (34:10)
Yeah. Look, you we have the plateaus, okay? We get stuck, no, but we need to be smart and ego-less, to be open
Dan (34:20)
Mm-hmm.
rodrigo (34:21)
eyes and be able to manage it, change, and move forward. No? And something I say to everyone the best masters is the masters they always open mind to keeping learning.
The masses they know, they think they know everything, or they know everything, what they say. They are the guys you don't wanna hook with. You don't it's the
Dan (34:46)
Mm-hmm.
rodrigo (34:47)
guys you don't wanna learn with because they stuck on the little words. And that's can be a big problem. So this ma Yeah, tell me.
Dan (34:54)
I saw go ahead.
no, I j I just saw this reminded me of an interview I saw with the trainer that Kylenny works with and he's he told Kylenny to ride switch for a whole week. Just ride switch. And he was stuck and trying to do something and he wrote Switch and he unlocked all these neural pathways in his brain that obviously are dormant because we never, you know, ride switch if you don't have to.
some
rodrigo (35:21)
Yeah.
Dan (35:22)
sports you do, some sports you don't.
and then he went back to what he was trying to do and you know, with a new fresh brain really, you know, and a fresh perspective. And I I thought it was so cool keeping open for those
rodrigo (35:34)
Yeah, it is.
Dan (35:35)
exercises.
rodrigo (35:37)
It is. It's just something we need to work in different way. Always we need to bounce a different spot, no? It it's all a lot of little tricks we can do and it change. But a lot of people even old people, no, some I got some clients over forties, fifties, they so stuck they don't wanna listen, they don't wanna do nothing.
And then they they think it's just is their way or highway, is like is their hard way or high way. No, and that that's a problem, no, because that's why they don't improve, they that's why they get it so tight, that's why the neck doesn't move, or that's just shoulder so tight, the hippie gets so locked, and all that stuff. No. You need to keep your brain and keep it open for everything what's come along. No, new research,
Dan (36:25)
Mm-hmm.
rodrigo (36:26)
new trying. No, one one hard thing I see, like a lot of strength, training, conditioning, no?
It's a very, very, very old style. No, powerlifting and Olympic lifting, they are amazing. it is a space to use, but it's not everything. And for these kind of guys, they are everything. No?
Dan (36:47)
Mm.
rodrigo (36:48)
Because there's a research behind, because they've been used for years, years, a hundred years. And and even today it works with athletes, they still stick with the same protocol. And I say no.
We can use, we still use that, but it's just locked into ten, fifteen percent what we can use. The body mind fasher
Mobility joints is a lot more there what the any kind of athlete can be.
Dan (37:20)
Well, let's let's talk about that. I think that's the stuff that I'm really curious about. So looking more into a foiling kind of focus now, and you were I saw the other day on your Instagram profile you were working with Alex Hayes. He's doing some recovery, I think, with you, which is he's an awesome foiler. But when you look at foilers, what are some of the physical qualities that we need to have and train for foiling?
And you mentioned balance and, you know, mobility and those kind of things.
rodrigo (37:53)
Well let let's just
let's let's clean up this first, okay? So big problem for foilers. you should not just foil. You should not give up on training or just doing stretch. Alright. Foil is just so many repetitions, so many squats and so many lunges. Okay. And then if you don't have a nice
fixed strong mass on the positions you can get injuries there on the hip. Your hip can get it very, very tight. Alright, because as soon as you move your legs but you know full squat yeah. And then that's why
Dan (38:29)
Mm.
rodrigo (38:30)
you're losing the mobility across. Yes, you need to work a lot of stability, a lot of properception, a lot of mobility from there. No? And a lot of endurance mass as well and a lot of fascia for the body can flow.
And be able to. So but as much you're doing foil, it's a lot of endurancing there, you should do a lot of strength back to the gym, you know, keep it nice,
Dan (38:54)
Mm-hmm.
rodrigo (38:55)
thick, grow your quads, grow your gluteuse. And then one thing like Tom Caro say, and you want to improve something, you know, something you never should forget it to work in you is your ass. So make sure it's strong your ass and try to get it grow a big ass.
Dan (39:13)
Glutes are so important. We don't use enough glutes, I think. We're just compensating with other muscles, aren't we?
rodrigo (39:18)
Yeah, compensating a lot and then that's a big one. You should be strong strengthen a lot, make the growth and improve a lot of there. And for sure, like we talk about muscle integration, movement flow for the body, connection between lower body and upper body. Let get your nervous system be aware for what you're doing all the time. And recover, you know?
Dan (39:41)
Recover. Yeah, recover is always I find recoveries always super hard when the season is, you know, happening like we have really consistent wind here in summer with the sea breezes. And if I'm foiling every day two hours a day, when do I recover? How do I recover from that, you know?
rodrigo (40:01)
Yeah.
Well but you need to even like you, you've been working your your shifts over the place. You need to look into
Dan (40:08)
Mm.
rodrigo (40:08)
the stuff, Munay. No, because just putting one thing in the mind. For each day you lose in your sleeping, you need your three to four days to recover.
Dan (40:19)
Well I'm fucked then because every eight days I have two nights that I don't sleep at all. Very rarely we we rest.
rodrigo (40:25)
Yeah. Yeah. But
like z a big example, give it a big tip for you for that is think about when you're doing that, if you be aware, maybe be good to do hyperbarica chamber. Now invest
Dan (40:40)
Mm.
rodrigo (40:40)
yourself every time when you you finish your night shifts you can do in some a lot of hydrogen water during the shifts and a lot of hyperbreaker chamber after as well.
No, so finish a shift in the next day, just maybe doing your one or two sessions, happy break a chamber. it's cost but investment on your health and well being in the long term. Now even now you're gonna have a baby as a young baby
Dan (41:07)
Mm-hmm.
rodrigo (41:08)
as well, you're gonna sleep less and then that Yeah.
Dan (41:10)
yeah. I'm not gonna sleep at all now, man. Between the shifts and the baby. Jesus Christ.
rodrigo (41:14)
Yeah, so we need to look into this stuff.
Dan (41:17)
What does that kind of treatment help with in the sleep kind of deprivation recovery when you go into the hyperbolic?
rodrigo (41:26)
Big high
hyperbaric chamber is just accumulate
Dan (41:29)
Yeah.
rodrigo (41:30)
a lot of oxygen into the body so you bring a nice clean oxygen. So that helps to recover and reset all the cells, damaged cells.
Dan (41:40)
That's interesting, man. Like I mean, when we talk about there's so much, right, like to do and I feel sometimes overwhelmed with like where do I start, right? If I am going to start getting better at my health, what are the, you know, priorities that you would look at for an everyday athlete? I'm not talking about, you know, a lot of the people that listen to the podcast, they're weakened warriors.
They'll
go and have a session during the week and they'll go out on the weekend again. How can these people get better and what would you prioritize for them?
rodrigo (42:19)
Sleeping.
Hydration.
Dan (42:22)
So simple,
so simple. Sleep. Just sleep.
rodrigo (42:25)
So sleep hydration is too big one. definitely you need to get a protocol to improve your sleeping. A few things is simple. Try to eat early as possible, one to two hours before bed. try to have a light protein at nighttime. red meat more during the day, white fish, chicken, seafood nighttime be the key. that can help a lot.
Fruit salads, no, even extra carbs you can have have carbs at nighttime that help you sleep deeper. No, rice, potatoes, and nighttime helping it helps a lot to recover. So a high quantity of carbs at nighttime helps a lot to sleep very well. No. Also try don't drink too much water at nighttime. Drink your hydration more during the day. leave nighttime just a couple of sips of water. Otherwise you get up during the night to go to sleep.
No, that's that's we just need to enhance our quality for everything what you're doing. No, just get a better protocol, make the sleeping better, enhance that part. get up in the morning, no coffee, straightaway hydration. High hydration in the morning, lots of water, no, even put electrolytes inside of water if you can, or just a pinch of salt. that helps a lot. give it a caffeine coming maybe an hour, two hours after. You know, and
Dan (43:53)
I love it.
rodrigo (43:54)
And good good nutrition during the day, make sure you eat enough for what you're doing. Now I'm pretty keen on intermediate fasting. but my big problem is like what I tell everyone, you need to have the enough calories what you needed for what you spent for the your day. Okay. So if you spend a lot of the calories during the day, you have to make sure you get into the cycle of eat well. No.
So if you're doing sixteen hours for the hours eight hours you eat, if you have to eat two thousand and a half calories, eat.
Dan (44:31)
That's a lot to do in eight hours though, isn't it?
rodrigo (44:34)
Yeah, we just break down the meals every three hours and depending which type of meals you eat, they have high calories. You just have to choose their way. In and that's
Dan (44:42)
Mm.
rodrigo (44:43)
as I say, learning how to eat, learning what you put in a plate, all these kind of things are so important. Sometimes you make a plate, they already have five hundred calories. No. But make sure I have carbs, protein and fibrous, fat, good fats. No.
Dan (44:59)
Yeah, what what happens
to the body when we under eat? You know, we're doing too much activity and let's say we're putting in, I don't know, eighteen hundred calories, sixteen hundred calories because we want to lose weight and you're working your ass off in the gym and doing two hour sessions every day. What happens to the body? Does it just kind of just stress stresses everything?
rodrigo (45:21)
Yeah, the body can stress a lot. No, it's stress and then you cannot function properly yet. So your functionality in your brain can reduce a lot, you can really mess it up with your hormones, even if you don't be sleeping properly. Now you start firing up all the nervous system, your s nervous system can black out. No, and instead of you losing weight, you can put it white. No.
Dan (45:47)
Even eating less.
rodrigo (45:48)
yeah, depends. If your hormone is
Like it i you don't know how what's going on inside. No, if inside don't float way well what you need to, you might gonna be yeah, you going to the other way.
Dan (46:04)
Yeah, I'm I just signed up to get some blood work done. and we do that every year in the fire brigade as well, but I'm doing like a deeper dive and which
rodrigo (46:15)
I have a good a good company if you want to.
Dan (46:17)
one?
rodrigo (46:19)
I can pass to you. It's called better tomorrow. If you
Dan (46:23)
Better to make.
rodrigo (46:24)
go into the the website. Let me get on this. I might have
Let me see if I got it.
let me find I think I got it this and I can share with you if you want to for the first console there. use a code called Holistic Pro Five Zero One. So capital
Dan (47:22)
Holistic.
rodrigo (47:24)
capital H
Dan (47:26)
Mm-hmm.
rodrigo (47:26)
Holistic Capital P
Dan (47:29)
Mm-hmm.
rodrigo (47:29)
R O five zero one.
You're gonna get 50% scounts. Have a look
Dan (47:35)
Nice.
rodrigo (47:36)
there. Really good. and just start to work with them. But the good thing is they're doing all the full blood tests there. you get in the membership, three months treatment, up to you if you wanna keep going afterwards. they do all your blood tests, they're doing the epigenetic tests as well. See all your DNA genetic. So they wanna see what's your body missing, what like if
vitamins and you have a big questionnaire to answer these questions
Dan (48:05)
Mm-hmm.
rodrigo (48:06)
and from there they're gonna manipulate all your supplements and they're gonna send it in a little pod and micro pills so come in a little pod whatever you need in the morning you just open and tag very precise
Dan (48:22)
That is awesome.
rodrigo (48:23)
so yeah so we can go like you don't waste a lot of money with all different types of supplements
And they send everything and your membership, what you pay, they it's they have all the supplements you needed. Jump on board. Even for you and the fire brigade, it's gonna help you a lot. They boom spot on. And the bloods what you
Dan (48:43)
That's awesome.
rodrigo (48:44)
the blood you done now, you can add so is a platform, you can add your bloods there, they should but you need to do the bloods as well. But that's all
Dan (48:52)
Yeah.
rodrigo (48:53)
that's that's all included where you pay. So it's pretty good deal.
Dan (48:57)
That's pretty good deal. 'cause I just decided to I don't know, like I I I really get these moments of motivation in my life that I just wanna get better and I need to take advantage of them when they show up. They're not there every time, but when they show up, I'm like, I'm gonna do everything. So the blood test was the next one in my list and just do just get a good ba baseline and see what's missing, see what's good and go from there. But you mentioned something that I'm always super interested about as well, supplementation.
obviously supplements are very unique for every person. Every person will need different things. But are there like supplements that everyone should be taking? 'Cause we, you know, as as as a weekend warrior or an athlete that is not a professional athlete, but people that are pretty active, do you feel that our s there's, you know, a few supplements that we should all be on?
rodrigo (49:53)
Yes,
it's a few ones. It's like let's talk a basic ones. Look, creatine is the must study supplements. Should everyone be taking between five to ten grams every day? No. sometimes if you're very busy, you have to think a lot up to 20 grams. That's help your functionality. omega-3, some fish oils is so important for the brain, and a lot of people are very deficient on that. in the morning.
The two good greens I love to and then should everyone stake is spirulin and corella. No. So yeah, spirulin and corella, you should have it helps your gut life healthy, be more aware what's going on. It will help you a lot. a neck and IC is like they help to build the glutathione on the body, help you detox your liver, and that helps a lot.
and also definitely electrolytes to keep it hydration. good clean electrolytes are so important. And that that's pretty much that's the main ones. And some look good amino acids, EAA amino acids, they so important because we are very deficient what do we eat and what are we missing to eat to start to like work out, function on because we pretty much function all day and it's that's
Dan (51:18)
Mm.
rodrigo (51:19)
what happened. We're missing
And when when I talk about eat all the time, it it's just harder. No, we need to eat.
Dan (51:27)
Yeah, in the fire brigade they give us they give us this one. I don't know how good they are.
rodrigo (51:33)
They're okay. Let's just put on point. They they do the job. No, they they're good.
Dan (51:38)
Which
one do you recommend? Because I I'm pretty into hydration, man. Like if you go into a house fire, Jesus Christ, man, you come out of there, you have nothing left.
rodrigo (51:45)
I know, I know. Yeah.
It's a couple of one. Like I like Saudi, the good one.
Dan (51:52)
Mm.
rodrigo (51:54)
they probably the good one so far because appear salt there. have the other brands. Dr. Hydration is a good too. some good ones in the US you need to look into, you know. has a brand called Perfect Amino, they good.
Dan (52:15)
I'm I'm so dumb. I'm like writing all this stuff down and obviously we're recording this podcast, but I love taking notes about this stuff. This is
rodrigo (52:21)
That's good.
Dan (52:23)
that's how my brain works. what about peptides, man? Like peptides are everywhere. That's all everyone wants to talk about. like what's your view on those?
rodrigo (52:36)
I can share my experience about I cannot advise anyone. that's the way you have to be. they're good, actually, they're good. They very it seems supplements right now is very overmarket. Okay.
Dan (52:53)
Mm-hmm.
rodrigo (52:55)
the hard part is find a good one, good quality. Now where you buy to, what would be the best qualities.
but it good it works. I had a really good experience with few ones if for the Wolverine stack BPC now my own experience and I like it shoulder pain, they helped a lot.
Dan (53:17)
Mm.
rodrigo (53:18)
some and other ones like I had some NAD plus help really good recovery. I love it. No, and I think that that that's how the main ones. they it's the same thing of
Every single thing. It it's the good. You need a good protocol. And it's not only taking, it's good to change health around. sleeping, drink water, eat well. That's all important to come in together with them, not just take them. No. There are a couple
Dan (53:51)
Mm-hmm.
rodrigo (53:51)
of good ones, they have a lot of research behind, like Tesla Maroline. it's good. I used before, I like it.
And then I had some good experiences with the upper moraline. recover well, don't get it tired all the time. helps into the training, surfing. Yeah, no. sometimes a good protocol is some you need to take him probably my experience it is take ten weeks, have a break, and after take again. Sometimes not just take one like a panadol and I didn't have nothing. You might have to keep going. No, it's all depends on each individual, but
to best best you probably have to look into your own doctor and ask them. it's still new out there, but it's growing a lot in US. No it's getting better there,
Dan (54:42)
Yeah, it's huge.
rodrigo (54:43)
but in Australia we'll get a better one day too.
Dan (54:47)
Yeah. I have I have all these quick little questions like w just to debunk some myths as well, but what's your view on saunas and ice ice baths? Should we be doing them or is that just bullshit?
rodrigo (55:05)
I think ice buff will drop one day. No. We will go one day.
Dan (55:10)
Mm-hmm.
rodrigo (55:12)
For sure, people still learn how to use. They're good in the morning. Alright. They're really good before training. They're really good to do them in the morning, but they're not good after training. Okay. For sure if you run a marathon, it'll be good after the marathon. But you don't need to be there five, ten, twenty minutes.
No, that's a bullshit. And that's all the chemicals in your body, your physiology inside can be changed. The best is a minute, maximum three minutes. Alright. Sona is amazing. They're really good. And sauna's been for a long, long time. And sauna's you can do it every day. No, 15 to 30 minutes every day, no problem. You just have to keep up or hydration afterwards.
Dan (56:04)
Mm.
rodrigo (56:04)
No, that's a big one. If you've done workouts, jump in the sauna, amazing. Help you recover straight away. Okay. You done a nice strong workout jump on the ice buff, you can lose everything what you've done. Okay.
Dan (56:17)
It's crazy.
Why does that happen? Is you just is are you just continuing to stress your body instead of relaxing it or yeah, you just put adding
rodrigo (56:22)
Yeah. Is the
same thing is the same thing that people say doing a big workout and stretch after. Don't do it. No.
Dan (56:31)
You already you have all these torn muscles that you're just tearing them further.
rodrigo (56:35)
So you tear in more, you stress more, you drive, push more into the nervous system, and that's not good. Doing a nice workout. If you want to recover after workout, lie down the floor, doing some breath work. No. Hold your breath for one minute. Do a little bit hype hypox breathing. Doing a little bit the best, the best, doing a box breathing. No, you cool down your nervous system. Heart training.
You need to cool down after.
Dan (57:06)
Mm.
rodrigo (57:07)
No jump on the ice buff straight away and boom, stress more. No? And that's why jump on the ice
Dan (57:12)
Tell me about box breathing though.
rodrigo (57:14)
on on the son straight away.
Dan (57:16)
Explain explain to us the box breathing method a little bit 'cause it's something that when I get a call in the station, if depending on the further on the truck, 'cause we get on the truck and we continue to hear what's coming on. And if we know it's a big job, I start doing box breathing straight away. And it's super helpful for getting into a chaotic situation and just having a presence of mind, having the calmness you ha need to have to perform. But
Explain to us a little bit about how how to do the box breathing.
rodrigo (57:49)
we have different ways we can do in box breeding, but as you say, you doing your box breeding before getting action. just to don't be overthinking, stress, no, anxiety, no. So the anxiety can really push go up to or the fear can hit you before you going
Dan (58:11)
Mm-hmm.
rodrigo (58:12)
towards for what you need to know. that that's a big problem.
like box breeding is one of the best tools to do it before any and I use with my athletes priority the heat so priority
Dan (58:27)
Mm-hmm.
rodrigo (58:28)
they hull roll box breeding is just the amazing because work directs you to cool down your nervous system to make you be more present. You know
Dan (58:37)
That's all cool.
rodrigo (58:38)
and it's so simple you don't need to go crazy on that and like you maybe can do in two minutes. You need two minutes.
No, and it can work four seconds each station. So four seconds, inhale, hold full for four seconds, exhale four seconds, hold empty for four seconds, inhale for four seconds, hold full for four seconds. And you just keep going. And after that you want to improve, you can do in four seconds, you can do six seconds.
Now you can do in six seconds on inhale and exhale on the hold, you can hold it for eight seconds each one. Now you can balance between that, but you don't need to do nothing crazy. The only
Dan (59:23)
Yeah, I love it. and it it is helpful as well.
rodrigo (59:26)
and I think the big problem is just people look and listen, all this kind of thing, they say, Wow, that's too much. No, but take two minutes. And also the most important to you feeling the chains and improvement new, you should
Being consistent doing practice every single day. Little bit. No? Is it something of meditation? People, wow, I'm not gonna meditate. What's going on? I don't wanna be here. That's crazy. I cannot do it. Say guys, five minutes. Close your eyes, or maybe close your eyes and doing.
Dan (59:56)
Man, I struggle
so much with meditation. I struggle so much with meditation, man. I've tried so many times and my brain is just like firing all the time and I struggle with it, man. But I like why why do we need to meditate? Why do we need to meditate?
rodrigo (1:00:19)
Why?
It's just something you need to cool down your nervous system. We don't talk about recovery. You don't need to learn how to be more present and focused. And meditation is a great tool for that. But meditation, it's kind of things a lot of people turn around and say, I don't feel anything. I cannot do it. But
Dan (1:00:42)
Yeah. It's hard to measure it.
rodrigo (1:00:44)
meditation is kinda like stretch to feel and see the improvement, you need to practice every single day.
And
meditate is gonna help you to reduce the amount of thoughts you have in your mind. Your meditate is gonna teach in your brain to isolate few gaps for you feeling better for what you want.
Dan (1:01:03)
So we in foiling there's a a discipline in foiling that we do when we go that's downwinding and sometimes we go downwinding for twenty, thirty, forty kilometers and we get into a mental state that is pretty special because you're feeling the pulse the the pulsating energy of the ocean and you're riding those swells and it you feel very connected to the energy that's around you and
I have a strong feeling that meditation would help you get into the flow in those sessions a lot better. I just struggle with getting the practice and the consistency down with with meditation, but I'll I promise you I'll try again.
rodrigo (1:01:53)
Five minutes.
Dan (1:01:55)
Five minutes.
rodrigo (1:01:57)
Five minutes.
And never overpass the five minutes for maybe a month, two months, three, a year before you move to woods. And then you have my book. I explain
Dan (1:02:07)
Yes.
rodrigo (1:02:07)
how I started. Three five and move on to seven. Eight move to twelve. And now I'm happy to go sometimes twenty minutes.
Dan (1:02:16)
Wow.
rodrigo (1:02:16)
No.
Dan (1:02:18)
Yeah. We I think we need to calm down our our brains more than we think we do. It's just hard to measure the gains, you know, in in something that is like that. Like when you feel good, you're just like, I'm feeling great, but you don't know why and what's causing it. And yeah, attribution of all these things that we're doing to how we're feeling, I feel sometimes is is hard to connect it with. But I trust you, man. I'm I'm gonna get on it.
rodrigo (1:02:43)
That
that that that that's the way. And now you're gonna be a dad. That's the way.
Dan (1:02:47)
I'm
gonna be Zen. Just when the baby's sleeping, I'm gonna have to be meditating
rodrigo (1:02:52)
You have to Yeah.
Dan (1:02:54)
by them. but look, I I I have I always I I work very well when I have goals, big goals that I need to achieve. I find it really challenging to go to the gym to be healthy just for myself. I I always have a goal. Now I'm I'm doing some training for a half marathon, so I'm running a lot, I'm loving it.
But if you were helping me choose a goal in foiling for the next six months, something I wanna achieve in foiling in in in in this discipline, what kind of questions would you ask me to help me find that goal?
rodrigo (1:03:37)
I think first question is well goals is very particular, no? Goals it it's about you, no? And you have to define what's the goals for you for what you want wanna make it happen. No one's have to put a goal for you. All right. So first part is just you need to see where the foil wanna take you, no. what do you want for your foil? Well what what's your destiny, your journey into the foil path? No.
And what's is the next challenge for your foil? What you wanna do it? You wanna ride a long nice left hand or right hand wave? No, you wanna be able to in an air with foil? No, you wanna improve your turns and precisions there.
Dan (1:04:24)
Mm.
rodrigo (1:04:26)
and how are your boarding side of the board the foil? Do you wanna compete
Dan (1:04:30)
Mm-hmm.
rodrigo (1:04:31)
in a foil? No, when is your next competition? No.
I wanna get a barren foil. So it it it's all the things we need to put in the mind where you want to what you what you wanna write. What you wanna write into your journey with a foil.
Dan (1:04:50)
For me, like and and it's I I love it 'cause right now, like you're you're asking me these questions and I'm thinking about it. I have I have a vision of how I want to look like when I'm foiling and I'm not there. You know, the the distance between how you look when you're doing your activity versus how you think you look sometimes is pretty big. so for me I'm really focusing on trying to work on my body position and style.
like more than anything, more than a trick or a comp or whatever. I wanna feel I want my my body position and my style to make my foiling better. So that's those are the things that I'm chasing right now. And this is an answer that I just came up with after you asked me those questions.
rodrigo (1:05:36)
Well, first thing you need to foil more. No. Sports
Dan (1:05:41)
I love that. I'll tell tell my wife that.
rodrigo (1:05:43)
sports is sport. Well, man, you're gonna be a dad. Forget about
Dan (1:05:45)
Yeah.
rodrigo (1:05:47)
it's gonna be cut and a half.
Dan (1:05:49)
Yeah.
rodrigo (1:05:51)
that's the first thing. The more you ride, more you can see improvements in surfing, no, like I love to improve my style of surfing.
Dan (1:06:00)
Mm.
rodrigo (1:06:00)
I love my twinnies, I love to get in the stylish, but
I probably need to surf more. That's one thing. Second, I need to get my body in the right positions to do it that. So I need to improve my mobility, my properception in my body, and my body connection with my brain to understand how
Dan (1:06:23)
Mm.
rodrigo (1:06:24)
I can flow and my body be able to do it. Definitely if you're a very tight person, you're very restricting certain
areas that don't gonna help you and to best way to need you filming, watching and getting to the program what we have to design, like a person like me, I will design okay, you need to improve this, this, this, this, we need to do this, this, this, going to the next. No.
Dan (1:06:49)
Mm-hmm. I
I'm always curious to to ask, like if I'm like I said, I I love to talk about goals. What what's one of your most ambitious goals that you created for yourself?
rodrigo (1:07:03)
He
I have a feel,
Dan (1:07:04)
Mm-hmm.
rodrigo (1:07:05)
that's the my problem, no. My problem I have a feel.
Dan (1:07:07)
Yeah, there's always a lot.
rodrigo (1:07:09)
It's a lot. I think number one
Right now, big goal for me and just getting more recognized than I am. No, like I love to get on stage and doing a big speech. No, like big speaker for big quantity of people. I love mentoring a lot of more people. So that's my big goal, be one of the biggest mentor on my field. That that's my big goal.
And I think it's the second world we will work on. If you want one interest, we really wanna kick off the online. We wanna I wanna help as many people can in the world. No, I wanna really scale as as hard as I can my online. No, so yeah, work on that. And definitely keeping driving where is my studio, Holistic Pro Health, because
Dan (1:08:05)
Mm-hmm.
rodrigo (1:08:06)
it's it's beautiful. We have so many.
people get bad inside there and it's good to see the methodology helping people in different paths and that's make my heart a big smile and see we have a good
Dan (1:08:22)
How good?
rodrigo (1:08:22)
quality we have a really good quality here. We need to move on.
Dan (1:08:27)
That's
awesome, man. Look, I could keep talking with you for hours, but I'm conscious of your time. So we'll wrap it up. But if people want to learn more about you, I definitely recommend reading your book, The Art of Longevity. It's a great read, great listen. holistic academy app. That's something that you can also jump onto if you want to learn more about the training. And we didn't mention it, but you do also some cool retreats with Tom Carroll.
rodrigo (1:08:55)
yes.
Yep. So if anyone have would you like to have a full experience? the end of the year we have one in at Community Resorts in Bali. So I'm doing the art of longevity over there. Full recovery, full understandable training, restrictions, mindset, everything there. a little bit surfing, but it's open for surfers and all surfers.
definitely we don't gonna dip into surfing coaching, all that stuff. No, it's just more about you understand your own body, yourself to improve what you usually love love to. And definitely next year we're gonna come up with a lot more retreats and then like a day retreat. So people if you cannot commit for like whole week, three
Dan (1:09:38)
That's awesome.
rodrigo (1:09:39)
days, we're gonna have a full day once. Okay. So you're welcome, Daniel.
Dan (1:09:43)
That's awesome, Rodrigo. Look, thank you very much for your time. as
as a fellow Brazilian, I'm so proud of you, man, for where you got to and all the the obstacles that you had to to battle through to get there. So keep pushing, man, and we'll keep in touch.
rodrigo (1:09:58)
Thanks so much, Daniel. Have a good day, man.
Dan (1:10:01)
You too, Ben.
