I'm a trainer here in Los Angeles, California and I worked with models, actors, musicians and pro athletes.

So when a client or a studio approaches me about a character that we're going to be developing, what we need to do is sit down and talk about not only the goal but what it's going to take to get to that go.

What are the variables involved?

There's a lot of things that take into account, so the stress is one side of it.

The exercise.

But there's a lot of other stressors that are involved as, well, environmental.

Others day to day life, things like that.

So that's the stress side of the coin.

But we also have the recovery side of the coin, which I'd like to talk about today.

Really, it's about stress and recovery, and that's how we get to the goal.

What I like to focus on is nutrition, hydration, sleep, mental health, soft tissue and, of course, supplements.

Your next workout.

It's really only as good as your last recovery.

Training for an action role, Matt Damon.

Easy.

Um, the challenge was is that they gave me a storyboard book with the way they want madam to look for this futuristic roll.

But I got Matt Damon from the informant, which was a Matt Damon with a high body fat percent, which was for his role at the time.

So the challenge was there.

The good news was, is that the studio gave me enough time.

We had approximately four months before Lisi and started shooting in Vancouver.

What we did was they established in the first month, was trying to get rid of the issues at hand.

He's been injured and had been living with a shoulder injury back pain.

The months after that, we started working on his strength before we went into a lot more of the conditioning side of things.

One of the things that we had to take into consideration when the variables for Matt Damon and cesium was that he was.

Eventually he became a cyborg and had to wear an exo skeleton.

So we needed to get him to a point where he was very comfortable moving with that excess skeleton so that nothing bad happened.

We spent, you know, an hour and 1/2 in the morning doing our strength training in the afternoon would come back, and we do a lot of our conditioning, whether that's going for a run or sprints or swim or grouse grind, which is this hellish mountain in Vancouver.

As we got closer and closer to filming, we really started stepping it up in the conditioning room.

Fine tuning has died.

We took a lot of the carbohydrates away, increase protein.

We got his body fat down, and really everything started coming together.

So when a client comes in, depending on the roll, what we're going to do is manipulate calories and macro and micro nutrients, also known as the proteins, carbohydrates and fats.

Those were really the ratios that we that we really play around with.

For this, we can increase a cleric and take to increased size or create an environment where that person can grow or weaken, deplete some of those calories and get them to start losing body fat.

Let's say we're trying to lose fat.

We pulled back a lot of the carbohydrates until we get the body fat.

To a certain point, when the body becomes highly efficient, the metabolism really rises.

We can then introduce carbohydrates back and play with that variable so that it becomes fuel because of by super efficient.

It uses the carbohydrates is fuel.

So when within a matter of months, we took Matt Damon, who was pretty much broken, he had back issues.

He had shoulder issues at high body fat percent, and we were able to transition him into somebody that was lean, who was 10% body fat, who had no pain, clean bills and movement strength.

Resiliency, Onda.

We were able to carry that through the candelabra into the Martian into Jason Bourne, which was like M M a fighter esque type shape Jennifer Aniston for We're the Millers.

This is my first time that I got to train somebody for an exotic dancer, which is a lot of fun, especially because it's Jen Addison.

We wanted to again establish that foundation.

There's something's missing.

She had a little bit of a knee issue that we'd like to address, but then also being a dancer way.

You know, I want to make sure that the mobility is there to make the moves and they're needed for the for the role.

The hip thrust is one of those essential exercises that we like to do.

And I did with Jennifer Aniston because of the issue that she had with her knee.

For Jin's workouts, we wanted to implement unilateral exercise is one of the best ones that we have is the single leg hip for us.

The reason why we're doing that is so we can establish hip strength and keep stability in that hip.

So that keeps a lot of that play out of the knee.

Since she was pretty much in shape for this, the refinement was is that we just added a couple more days, so she ended up coming in five days a week, two months prior to shooting.

We only needed an hour, hour and 1/2.

We did a lot of soft tissue work with her.

When I'm talking about soft tissue, I'm talking about the different layers of the muscle and the connective tissue to the joints.

People think that they have to wear, you know, a tender embrace or something like that, and it's usually just a soft tissue issue.

I used blunt objects like a foam roller, like on a daily use to hit most of the major muscles, the big muscles or Sometimes I'll use a paragon, which is a little more detailed to get into those trigger points.

I'm finding that the aches and pains and the issues that we're finding comes down to soft tissue.

A lot of the training came down, too, because of the knee injury that she had had that we've cleaned up.

But we wanted to reinforce his movement patterns as we put her on the climber, the versa climber for a lot of the condition.

Because there's zero impact.

It's reinforcing movement patterns.

Jen's a great client.

She knows what she's doing.

She knows about the diet in the nutrition recovery side of things.

So I kind of just left that into her hands.

I feel like, you know, less information, the better response I'm usually gonna get from the client firefighter roll Miles Teller and only the brave for only the brave.

We had about three months, so we had plenty of time to get him in shape for this.

The variables that were involved is obviously the extreme conditions, because they did.

They did film this in the heat of a fire in the forest, but also he needed to be as resilient as possible.

So we wanted to build muscle.

One of his favorite exercises was the deadly.

If we use the trap, are dead lift.

Andi, I think we've got over £400.

It is absolutely one of the best bang for your buck exercises as it utilizes everything in the body that's gonna give him the testosterone benefit that we needed way amped up.

The day's about four days a week.

Didn't want over strain him over, stressing that we just needed him strong and resilient.

So adding an extra days all we needed to do what we wanted to do is is really build muscle, which meant that we wanted to go ahead and supplement a little bit more than we would just during normal training.

I use and highly advocate protein supplementation.

Protein is essentially the building blocks of muscle way.

Want to recover?

We want to put muscle on.

Protein is essential.

The next variable is hydration.

Without proper hydration, the body doesn't work right.

If you don't have the hydration, you're not going to get the results.

A lot of times it's actually very hard for the brain to differentiate between hunger and thirst, a lot of times you're just dehydrated when you're fatigued.

Drink some water.

Chloe.

Grace Moretz shadowing the clouds.

Fighter pilot.

I recently started training Chloe.

She's a young lady that had training before.

Still kick ass where she actually did get injured.

She really messed her knee up kick ass doing some stunt work.

So when Chloe came in, we were able to really kind of establish that foundational strength and clean up the knee, which was great, because then she got the green light for this movie about three months prior, which is exactly the amount of time that I like.

Thio prep people for movies.

We also have somebody that is in fashion and doesn't want to bulk up.

I had the typical kind of story from her was I want to get stronger, but I don't want to bulk up Strength training doesn't necessarily equate to muscle size.

All right, that's body building.

And that's a way of manipulating shrink training for that kind of aesthetic look, strength training stuff that we're doing with them is a I've got to go through.

And I've got a fix, a lot of issues with her and, you know, be really tried to, you know, prove to her that the stuff that we're doing is going to help her.

And I did that by clean up her knee issue.

She doesn't have any issue anymore.

She was also never able to do pull up or a push up.

We would do everything from reinforcing her dead lift.

Her squad pattern way.

Did heavy sled work.

Um, lots of pull up.

She's She's into the pool of thing.

Well, this is a multi joint exercise.

You can see the elbow to the shoulders, but also the course ability that keeping the knees up here.

She's firing just about every muscle in the body.

So when Chloe came to me, she couldn't even do a single pull up.

By the end of it, she was doing about 8 to 10 full apps.

Really, We just didn't want our day, five days a week.

I don't think we need to do five days a week.

She just loved the training so much that she wanted to do five days a week is one of those times when I didn't even have to request she just wanted or demanded it.

She's like I'm getting stronger.

I'm doing pull ups and push ups.

I'm pushing the heavy sled.

I'm doing dead, lifts, things that I've never done before.

My knee doesn't hurt.

I feel great and I'm getting smaller.

And it was amazing to watch this girl just kind of just like your brain explode.

I think Lowe is very excited to try the stop work.

I know that there was a scene where she was falling out of the cockpit and she actually had to pull herself back into this cockpit that's flying through the air and I can hear everybody in the background and just complete all that.

This young woman was able to fully pull herself back into a cockpit.

I was pretty exciting.

Jimmy Chin free Solo Mountaineer director photographer Jimmy Chin's were my best friends, and he really much exemplifies what extreme sports is about.

Extreme conditions, extreme types of movements.

What I'm going to do is try to show and prove to him that their elements within his body that become out of whack because of types of sports, just like you would do with a professional athlete, you know you want to find and eliminate any of those potential issues that could become bigger problems, especially when he's on the side of a mountain.

So my approach with Jimmy is really trying to keep his bodies and as much in balance as possible.

He lets me kind of have half the work out where I get to do that refinement pick on his weaknesses, and in the rest of it is how much gonna kick his ass in the conditioning aspect.

This is one of those cases where you don't have somebody that's coming in 23 days a week.

I mean, Jimmy's Jim is the outdoors.

We're talking about a guy that I go out and he'll run 30 miles in high altitude.

Usually what I'm trying to do is put some different types of stress on his body than he's used to.

You know, usually that incorporates some sort of weight again.

He wants extreme.

He wants conditioning.

He wants strength.

This is the machine that's gonna give us everything we want right here.

Anything I could do to kind of torture him, he wants it.

He asked for it.

So I get to have a lot of fun with that.

One of the key elements for someone that's on the go in extreme conditions all the time is recovery.

Sleep is the next element that I want to talk about.

Remember, we're talking about recovery, so it kind of goes hand in hand, The better sleep.

We can get more high quality sleep.

We can get the more results.

You're gonna get in the gym the next seminar and talk about his mental health.

And I think that this is one of the most overlooked and undervalued subjects that should be addressed.

You train the body, you should also train the mind.

Science is really proven that, you know, working out increases the fuel good hormones right, which is going to affect mental state and vice versa.

So if your mental state is even better, you're gonna come in, you're gonna have a better workout.

You're going to increase those endorphins.

It's really a win win situation.