Apply for a Free Health Hot Seat Coaching Session

Jan. 30, 2026

How Danny Dropped 20 Pounds & Still Going: Live Coaching Call - 56

Hitting Peak Performance with Discipline and Intent

This episode is a must-listen for business owners, entrepreneurs, and driven men who understand that peak business performance starts with elite men’s health. Coach Brian Parana sits down with client Danny Mendoza to break down his incredible progress in fat loss and fitness, all while navigating a demanding schedule.

Danny shares the disciplined nutrition strategy that is fueling his body for a ruck marathon, eating for volume and better food choices has created noticeable changes and sustained fat loss.

We discuss the importance of key supplements like consistent creatine for both physical gains and improved focus, and how prioritizing sleep has become Danny's best recovery and stress management.

Key takeaways for maximizing your productivity and energy:

Fitness through the 5x8 strength training rep scheme, balanced with intense cardio.
The power of simple nutrition and meal prepping to manage temptation and eliminate decision fatigue.
Strategies for achieving a better work-life balance and setting your annual 'Word' to maintain a high level of focus and Intent.

If you're a driven man looking to leverage health as your ultimate competitive advantage, this conversation on discipline, accountability, and long-term men's health is exactly what you need to hear.

The Call To Rise is a 100-day Fat Loss Transformation Experience designed for driven men ready to get back to a healthy body, boost their energy, and lead as a powerful man. If you are struggling with some form of chronic illness such as high blood pressure, cholesterol or even Type 2 Diabetes - this program is designed for you too. Through a proven system of strength training, personalized nutrition, and radical accountability, you’ll drop 20–30 pounds and rebuild confidence from the inside out and even improve chronic illness issues. It’s more than a fitness program, it’s an body transformation experience with a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they are excited about. This is your wake-up call to rise. www.thecalltorise.com

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

None of you are beating me. I'm number one. I want his parking space. Well, that's what Danny says in our live coaching session. This is fire. This is dry. This is unapologetic winning mentality that my client Danny Mendoza has. And that's what you're going to hear about in this episode. He and I deep dived into the round the call to rise round table.
And this is a weekly ongoing Wednesday night meeting that I have for my guys to not only fellowship but talk about the successes they're having and the challenges that we can overcome so that they can [music] lose weight, get better health, manage their nutrition, and live life to the fullest. Welcome back to Driven for Health and I'm Coach Brian Piranha and this is episode 56 and the call to rise round table.
We're going to go through the highs, the lows, the goods, the bads, the difference, and talk about a lot of different things that Danny's experiencing in the program. We're going to go over how we've simplified his nutrition, how we've been able to manage some of his recovery time and improve that and live life more intentionally.
That's so important in the things that I do with any person I've ever done is live their life intentionally. you'll jump in and let's get to this episode this. All right, welcome, welcome, welcome everyone to the call to rise coaching roundt tonight. Danny and I are going to be going at it. Danny's been in the program for a couple weeks and he is making some really serious progress.
We're going to talk about his workouts today. We're going to talk about how he's crushing it and uh a ruck marathon, too. Something really exciting there for everyone. All right, my man. I love opening up with a silly question. If you could have any animal, doesn't matter what kind, domesticated or exotic, as a pet, what would it be? >> A gorilla.
>> A gorilla. Oh, wow. That's Yeah. Why is that? >> Well, my nickname is Spicy G. >> Spicy G stands for spicy gorilla. >> Okay. Okay. >> And I identify closely to a gorilla. >> Ah, yes. What What's the main identity piece there for you? I would say the gorilla has the ability to be really strong but has also the ability to control the strength.
>> Yes. Can be a gentle giant too, right? >> Exactly. And knows when to turn it on. They have that old school word of meekness. They exemplify that. >> Yes. Oh, that's awesome. I'm going with octopus. Totally would have an octopus. I don't know if it would stick around, but [laughter] constantly trying to escape, but yeah, an octopus would be it.
I I just They're super smart. They're They camouflage. They can change body shape and change and all sorts of different things. It's pretty wild the things that they're capable of doing with their bodies and all that stuff. So, that's what I'm going with. Awesome. All right, let's jump in. What has been going well? So, tell me about the workout. You You crushed legs today.
>> Yep. Today was a leg day. I as you stated earlier, I am preparing for a rock marathon. Thus, I have to change my whole workout routine. >> Yep. I am following the workout routine that you have suggested. I'm essentially strength training twice a week. Right. Today in particular was leg day because I won't do leg day again until 10 days from now approximately.
I go as heavy as possible. Not 10 RP. I'm not trying to kill my legs. >> Yeah. You want to be able to walk out, right? You don't want to You don't want to be a meme, do you? >> Yeah. Exactly. Exactly. But at the same time, I am going pretty heavy. I do what you recommended, the 5 by8s, and I make sure that I do heavy enough that I that I I'm going to feel it.
[laughter] >> Yeah. Good. Good. And you should I like a simple rep range of 8 to 12. Eight being is pretty heavy. 12 being probably need to go a little bit up. The majority of people I ever work with, that's a really good, easy rep range to do, agree upon. I think that you can have effective workouts with higher rep ranges, say 20 reps.
But also, it feels like the first 12 or 14 are just moving your arms. So, how about we just get to it? Um, a good example, walking lunges. I can do a lot of walking lunges. If I put 50 pound dumbbells in my hands, I can do 10 each leg and I'm hopping and popping and my legs just don't want to move anymore.
I'd much rather time and the challenge. What was the favorite exercise today you did? >> I would say my favorite one was the leg press medium. Now, when I try to do I did a little bit of a remix to what you recommended. I superset my things, but then the lifts that I do, most of them I do just onelegged >> because I want to strengthen each leg individually for athletic purposes, >> right? For the uh for the leg presses, I did the low, medium, one leg ones.
And let me tell you what, those make me feel like the Hulk. I'll tell you what, [laughter] >> load it up and let's go. >> Yes. Funny that you mentioned the walking lunges. You know, everything is fine and dandy, but when you have to do walking lunges as your finisher after you killed your legs, Yeah. You're going to feel you're going to feel that one.
That's for sure. Oh my gosh. >> I love workout finishers adding a little spice. Speaking of spicy, that that makes it very spicy very quick when you do it like that. Undoubtedly. So, excellent. Excellent. I will be I'm I'm pretty much officially committing to a marathon this year >> and do that in TW in September.
Akan marathon with my oldest son, Levi. So, we're going to train together. Yeah. So, I got running shoes yesterday. I ordered them online. I went and tried a bunch and I didn't get to I ran yesterday and I got about 24 25 miles in my first week of training. My legs are holding up and I I worked out. I'm sore, chest, back.
I did some squats earlier in the week and then tomorrow's going to be the next workout. I will do some legs and then on Friday running again. Saturday probably need to work out. Sunday run maybe. Uh it depends on how things are going with the body and timing and all. So I'm going to be playing it out that way.
I will be getting some legs here in the next day or two. I promise you that much. >> Nice. Heck yeah. >> Congratulations. I know that you were kind of going back and forth on it, so it's good that you made the decision. >> Yep. Yep. When someone I'm like that. I'll I'll just go >> and I I want to do it. I don't know if my buddy will hang on.
We'll we'll give it a rip. The biggest say issue for me is the time. Do I spend the time running and training? to spend time with working with my clients or the time trying to figure out new clients or spend it with my wife maybe occasionally as well. Uh because the kids take up a lot of time. Actually, we had to divide and conquer tonight. I went to the swim meet.
She went to the band concert and then tomorrow morning I go to the band concert in the morning and morning meeting for about 25 minutes to watch what I missed. So, good times. keeps >> That's for sure. >> Hey, don't forget too, man. Time. You're an old man now, coach. Let's not call it. >> Yeah, I'm running out of it.
I need to take action. Nice. So, so that's something that's I'm really excited about and going to see happen here. I'm pretty sure it'll be a good thing. So, so you'll can hang on for the ride. >> Yes, >> is for sure. All right. What What is the next workout you're doing? >> Um, tomorrow is going to be my cardio day and my my cardio/cord day.
>> Yeah. Okay. All right. Cool. That works. >> Yes. It's funny, >> too, because I'm preparing for a marathon and on base the commander put out a challenge to see who moves the most and I'm like, "Oh, none of you [ __ ] are beating me." No. >> Oh, there's no way. >> So, I have too >> in uh they started from January.
So, as of January 12th, I did 90 miles and I was number one above, you know, everyone else. I was like, "No, you ain't gonna beat me." >> No, you got you got a ruck marathon you're training for distancing regardless. >> Exactly. So, at first at first, I was like, I'm not going to do it. But I'm like, bump that. Heck yeah, man.
I want the I want his parking space. You're gonna put pressure on them because they probably didn't know you were coming out swinging. >> No, no, no. Oh, that's awesome. That's really good. So, what when's that? What what's the time frame of that happening? >> The competition is from January through March. We have to log our our miles.
>> Yeah. >> Weekly. >> And as of January 12th, I am number one. The second one near me is like uh I believe that he's 60 and I'm 90 miles. >> Oh man. >> Yep. Think about what are you doing, Danny? Yeah, that exact go what they're saying. No, no, >> world is going on. Oh my gosh, that's awesome. It's just part of you.
You changing here. I I think you mentioned it. Did you get some comments? Was that you in the group? You're getting some comments about looking slim. >> Yeah. Yes. Yes. >> See it in your jawline and your neck a little bit here on camera. >> Oh, thank you. Yeah, that's what people are saying.
It's interesting because I typically wear tight clothes and things. >> However, now all my clothes are feeling huge on me. >> Yeah. I mean, your shirt did look baggy when you're you're walking around the camera before we press record. >> Yes. Yes. So then at this point, I'm just going to wait until we make my goal and then I'm going to go shopping.
>> Yeah. Oh, yeah. Yeah. Definitely. Yeah. Definitely don't do that beforehand. We're waiting till you get that chiseled jawline, right? >> You know, looking like a giga child, you know. >> Well, that's awesome, man. That's awesome. What What' they say? Just basic, hey, you're you're looking looking good, looking slim, looking fit.
>> Yeah. Essentially, a lot of the people, especially on base this weekend, this past weekend, just looked at me and they said, "You have lost weight." Not are you losing weight. They just like, "Wow, you've lost weight." >> Yeah. >> Wow. Good job. I don't know if I can do that. And things like that. Well, I mean, outside of your ruck marathon, everything else is relatively manageable here.
>> Yeah. Yeah. >> Yeah. >> That's good. And you have a dessert that's winning in your your playbook. What is that? >> Yeah. So, this week for my snack, I made myself a strawberry protein cheesecake. >> Okay. >> And then I toss it off with a cup of strawberries and with a scoop of creatine. >> Oh, yeah. Okay. All right.
You know what I do with creatine, right? >> What do you do? >> I I I take the scoop. I'll show you actually. Give me a second cuz I because I don't want any to go missed. Go here. No shot. No way. Dry scoop it. [laughter] >> Cheers. [clears throat] Yeah. Get them gains. >> Yeah. All right. Straight to the mouth. There you go.
>> Wow. Easy. Enjoyable. I got a This one is sour green flavored. I found this bulk supplements on Amazon and it works pretty good, but it's sour green apple was what the flavor is. It It does taste pretty good. I actually usually will I'll do that or I'll I'll mix it in here and it'll flavor the the whole thing and I'll just drink it. It's pretty good.
>> That's crazy. I didn't know that they made flavor creatine. I get it from the same place from Bulk Supplies from Amazon. >> Oh, yeah. Yeah. Yeah. They have a couple different flavors. They have a lemon ice, I believe, as well. You pay maybe $2 more dollars. I get this the large bag, the couple months supply worth one.
It's pretty good. >> Yeah, that's a good idea. What I do is >> five. >> I'm sorry, coach. You were saying >> five grams a day ongoing. You don't have to cycle off of it or cycle on it. Just you just do five grams a day to get those gains. And this they shown a lot of cognitive benefits to it as well with the brain and thinking and focus things like that.
>> Absolutely. What I do is I just get myself I have a really large tin, one of those plastic toppers that you push down >> and I buy it once a year and it'll last me the whole year. >> Oh wow. Yeah. So that's you're you're set. >> Yeah. >> Nice. Here's the other play. You get the powdered stuff.
Powdered creatine monohydrate. Skip the gummies. There's a lot of people buying gummies and there's a lot of things going around on the internet how they're not actually of substance that they don't actually have all the things that they they some of them don't even have creatine in them. They're just buying really expensive gummy bears, which is not for real.
>> Yeah. Yeah. Yeah. Just not what you're signing up for. So, pretty crazy, but it's true. >> Which is so silly because creatine, it doesn't taste like anything. You can just put it in in whatever and just go. >> Yep. >> Yep. So, I just toss it back sometimes. Throw it down. >> But coach, you you're a savage.
You know, >> you you built different. >> I think so. Do you think that it comes to that? So, so we got some really good wins. We got some progress. How's your body holding up? Feet, the legs. >> Yeah, that's a great question. There always comes a point in your in training when you're like, I want to be done. Right now, I can tell you that I am leaning on my discipline.
There's definitely hurting and my body is sore. >> My calves are sore. Good. Luckily, my feet aren't too sore or anything, >> right? >> I take care of it all. One of the things that you have helped me is get my sleep right. >> Yeah. Before you, I was easily sleeping 5 hours, maybe six hours, maybe sometimes four hours, and I was still trained just as hard and everything.
>> Now I get myself seven, eight hours on a daily basis. >> Yeah. >> And I feel like Superman because yes, I train and >> manage the soreness and stuff, but when I go to sleep, let me tell you what should be illegal. It's a free drug that most people don't take themselves up on. I I end up >> self sacrificing sleep the most at out of all the habits the the challenges of of that anything that we end up doing.
Sleep is the biggest one that I sacrifice because of life because of busyness trying to get things done. The the amount of work that I got done today was incredible. I created a new lead magnet. I built a landing page. I got the thank you page. I've got I'm building a 10 email sequence. I'm got a podcast ready to edit or ready to do.
I recorded a podcast earlier today and I talked to a bunch of clients and I signed someone up. It's been a and I went to a swim meet. It's been a busy day >> and it just keeps on piling up the boom boom boom. >> Uhuh. So, I get to the end day after this, I should just go to bed, but I'm probably going to sit down and crank a little bit more before I might even go into the 46th episode of the podcast because I need that as part of the the sequence that I'm doing and the the the whole thing I built out.
It's got all the the talking points of what I built. So, I need to produce it, create it, produce it, publish it, and and keep moving. >> Yeah, absolutely. I completely understand that. I'm with you. You know me well enough. You're the one that needs to tell me, "Slow the hell down. With me having all of my energy and everything, now that I'm focusing all of my efforts for this ruck, it has helped me to stay in control and to understand, yes, it's s to sleep early or whatever.
Things might not be done, but at least, and this is a key thing that that you put in all your different documents and stuff. Can I work tomorrow? >> Yes. And not can I work tomorrow hurt and banged up because I can do it. I can push through. >> Yeah. >> But it's can I work tomorrow smartly? >> Yep.
Yep. Can I work out tomorrow? Simple key question keeps you framed into the reality of where you're at right now. And if you push push push, then you might break and then you cost yourself multiple days off. You don't want that need that because you have a very long event. It's six hours or something, I think, is what we figured it out to be.
If you get under six hours for a rocking marathon, then you're you're actually doing really well. So, I got those shoes. I went old man. So, it's like I'm just gonna get those go try on those giant foam shoes. The ones like this with two inches of foam or whatever. >> Oh, yeah. >> I tried on a bunch of them.
Probably I did the hookas, the Nike Vamos, a New Balance, two different Brooks. One Brook was $200 shoe. I'm like, what in the world is this? This is crazy. Uh, I ended up settling on the New Balance Rebel spitting name, too. [laughter] So, they're ordered. They're in the mail. Should show up hopefully Sunday at the latest.
Maybe I'll land my running around that. This $200 ones are really weird. They They were really cushy. All of them were really cushiony, but the the toe on them really it rounded really quick. you you felt like you're you're rolling forward a lot or running. It just didn't it didn't feel natural. I I was like, "Yeah, these aren't it.
" But narrowed down to the to the New Balance Rebels. It's a >> Now, what color did you get, man? That's an important choice. >> I got blue. They had a they had a green one that looked pretty fly, but I got I got them on Sierra at on clearance for $70 instead of 140. So, I took what I could get, but they're blue with a little bit of white in them, white on the the bottoms, but the green ones I would have bought or there's some black and orange ones that look pretty fresh that I would have bought too, but I didn't want to spend 150 bucks. So maybe
those extra $70 I can buy my kids a pair of shoes or something. It's that's how it goes in my mind. >> Yeah. Yep. And if you really want the color, you can always spray it. >> Ah yeah. Yeah. Totally. Totally. Totally. You can customize those things and not let them just be plain old. That's actually I might have to do that.
I can spray paint them gold. >> Oh yeah. Heck yeah. >> [laughter] >> you you you get, you know, when it comes to the street ball mentality, you have to have a little flash on you. >> Yeah. Yeah. Yeah. Maybe I could I'll I'll wear them and then I'll I'll spray paint them gold for the race itself. >> Yeah. >> Running down the road, people like, "What is going on with this guy? He's got gold shoes.
" Be funny. That'd be real funny. >> So, yeah, you got to take care of yourself. You got good footwear, right? >> You know what? You're walking the the rocking. >> Yeah, that's that's been a slight challenge because I have to wear my uniform. >> Yeah. >> And my uniform has very strict rules. >> Gotcha. >> Now, I could get myself I currently already have uh some solid hiking shoes and such.
That's what I've been training with that are nice and broken. They're perfect for right now. >> Yeah, >> I've been kind of in a slight dilemma because I don't have boots that will meet my uniform. Thus, I'm between a rock and a hard place. Do I give the ones that are issued to me? The boots that are issued to me are pure trash for this purpose because they're steel boots.
>> Yeah. or do I do I just wear the ones that I have and hope for the best or do I just bite the bullet and just buy these boots but then I can't necessarily train in them because I need to break them in and can I break them in in such a short time? I don't know. >> Yeah. Yeah. Yeah. That's the problem a little bit.
>> Mhm. Yeah, definitely. >> But so far, I've been training in the boots that I currently have, and they've been they've been they've been doing me good. >> Okay, good. Do you need to do any type of uh foot pad or an extra layer of insole or anything like that? >> I don't need an extra layer, but I do need to change the insoles.
>> Yeah, >> because I have plantar fasciitis. My my antenna broke completely. It ripped at one point. >> Wow. That's a problem. >> Problem. >> Yeah. No wonder if you heard a little bit. Make sure you're rolling on that foam roll uh on the lacrosse ball. >> Yes. Yes. Which I have that in my bedroom.
So, as soon as I wake up in the morning, everything's feeling a little stiff, you know, give it a little roll. >> Nice. Yeah. I I've been doing that a little bit and it's certainly helped. My left big toe has been doesn't want to bend like it should. So, I'll roll it. And it it helps quite a bit. All right. Going into this this week here, next few days, what's what's challenge? What's the the focal point that you need to spend a lot of time and energy on? I would say I know that in our one-on-one session we talked about this a little bit. Just taking the time to
focus on the why, >> right? >> Yes, I can put my teeth down and grit on it and go forward and things like that. Do the mindless, but I don't want to do anything anymore of intent. Uh without intent. >> Yes. This year in particular is my year of intent. >> I have done a lot of growth. >> Is that the word that you picked for your year >> with the vision cast? >> Yeah.
>> Yes. Yes. >> Simply because I've done a lot of growth and a lot of major changes have happened in the past couple of of years. This year I'm unlocking level three and I'm making the intent to change my lifestyle, making sure that I have people surrounding me that are going to align with my goals and things like that.
>> That's that's where my that's where my mindset is. It just take a moment just to sit down. It helps especially the way that I am built. If I don't have the why, it makes it just that much harder to wake up in the morning and to go train, for example. >> Right. Right. You have a strong goal and a deadline and then we definitely say after the rock, at least for the specific training, we'll shift our motives and our movement and such and you'll have some time off.
you're gonna I'm going to force you to take a a a break from walking so much to rest because it's a big effort. So, you'll have a couple days of just nothing and relaxing and just stretching and all that stuff. And then then we can slowly ramp back up so you are fresh and ready to roll. But then then we'll figure out other goals and then we'll still be on our weight loss journey there as well, which is good.
And and when we stick that then then it shifts completely because they say maintenance or muscle growth and strength building when you're at your ideal body weight is a lot more fun. >> Yes. >> And folks folks you listen to the word that he said he put the emphasis on force me because he knows me man. I [laughter] >> Yeah. Well, like, "Sit down, Danny.
Stop moving for three days for the love. Your body a rest." Oh my gosh. My my oldest Levi, he was he ran the marathon and then he saw, "Can I can I run another one?" It's like, "No, dude. You're in swim season now. >> We're not We're not running anymore. Sure, you can run here and there like five, six miles.
We're not going to do the sheer volume that you you had before. This is not it. >> He he ultimately was fine with that. He wasn't that sore as much as he could have been from that race, which is I guess better. It was good. But yeah, you need you need a break from the just the compounding of it. We'll taper you down too a week before so that you're fresh feeling and ready to rock which will be good.
So sitting down year of intent I love that. That's a very strong word minus the year of leverage and equipping myself with capacities around leveraging just even this doing this call while streaming live and being able to produce it in a lot of different ways so that I get more out of this time and energy of what I'm doing. So we'll be doing that a lot.
Got got a video got some ads strategies going. I got a lot of good things that are working well. So, it'll be good. So, you did finish it. You got the year of intent, slowing down, surrounding yourself with the right people. What's one other person that you need to bring into your fold, into your inner circle in a sense that is going to help fast forward you? >> Yeah, that's a great question.
Uh last year my chaplain, he told me something that really resonated with me. He told me that you everyone needs to have at least four people surrounding you. >> Yeah. >> You should have somebody in front of you that you want to emulate, people next to you that are in the journey, and then people behind you that you're pouring into.
And that's what that's the main thing that I'm looking for is >> somebody that I can pour into almost like a mentor type thing. >> Yeah. >> I am blessed to say that I do have a strong emotional support system >> and people that are around me and people that I want to follow now is hey look and I want to pour into somebody.
>> Okay. >> Yeah. And and that's part of your evolution of what you're trying to do anyways, >> which is be uh moving into that that bucket, that arena for helping people is what we talked about and how that's going to be a lot better fit for you and purpose and drive and energy and that intent intention around why you wake up every day and do what you do to help empower people and help lift them up and get them moving in the right direction.
She's awesome. It's what I do. It's wonderful every day. >> Yeah. [laughter] >> Really good. >> So, with the with the lowkey plug right there with with your cup. I see it. Come on up. >> Yeah. >> My family got it from me. Driven for health the podcast. I recorded the 55th episode today. After we're after we're done, I'm probably just going to stay out here and and knock out the 46 and I'll get that published in the next 24 hours. Just get it done.
It's going to be about 20 25 minutes. So that should be pretty easy to knock out and then get it published tomorrow ideally and then just get it fed into the email sequence that I got going on as just another part point of contact and content as well. Good. But yeah, plug >> enjoy.
I got to tell you, folks, that's one thing that I I admire about you, Josh. Your work ethic and the the amount of different things that you got your fingers on. You know, you you you you have some on this, some on that. You got a podcast going, you got this, you got streaming, you got emails to send out, blah blah blah.
I'm like, Lord have mercy. This guy's Superman. >> We try. I've I've acquired a couple skills and and spent a a heavy amount of time this last year, the last 12 months building more skill acquisition. I still have a lot more to go, but uh I have leveled up quite a bit. I'm happy about it. Very happy about it. So, year of intention on my end, too.
That was actually the first year is the year of intention. I think I have it. Let me see. Yeah, it's on my lockout screen right now. These are the goals I wrote down on. See it what it was? Uh 2017, the year of intentionality. Trust in myself, redemption, limitless capacity. I live my life the way I want to live it. Have more passion.
Make more money in less time. Work with great fit people. right here and I want some freedom. I want flow. That is so and then I put breathe into it. Just got to take a breath. The uncertainty is every single day, every single moment. You just have to breathe in and just lean into it and just like let's go and make this thing happen.
So, >> you know, I like I like that little part that you mentioned right there. And that's the reality is we are not God. And forgive me, I'm gonna go a little religious, but we're not God. >> And we don't know what's going to happen in the future and stuff. We just got to roll with the punches, if you will. >> But at the same time, if we are not properly mentally prepared spiritually, if we're not physically, when the stuff happens, when [ __ ] will come, you at least have the pliability to roll with the punches,
>> right? >> And that's important. >> Yeah. You're going to you're going to have punches. You're going to trip. You're going to fall. You're going to experience pain on some level. But you got to be able to say when when life knocks you down, do a burpee. [laughter] >> That's right. That's right. >> Nope. >> Shoot, man.
The past the past couple since we started, I've been doing uh my steps, and I can't tell you every day that I was like, "Yeah, I'm going to do steps. Heck no, man. There were days that I was like, I'm tired of walking. I don't want to walk. [laughter] Yep. Mhm. >> But it ain't gonna stop. I'm pretty sure I'm like in uh day 41 of my streak or something. I'm like, nope.
>> It's incredible. Yeah, that is incredible. And it's going to pay off obviously. And you won't see it until you cross the finish line and you're like, "Yeah, all the effort was worth it." >> Yes. the time where your fingers are freezing off and 16 degree weather or something for a 4hour walk. >> Oh yeah. >> I'll tell you though the best moment that I've had and I want to share this with uh with the public is when we were sitting there you and I was saying coach my fear is I don't want to lose my size.
I don't know if I should get skinny and things and I don't want to lose my muscle. And you reply without even thinking, you said, "What muscle? You You don't have slabs of muscle. It's all that fat. Stop lying to yourself." And I'm like, "Damn, coach. You're right." Right. Just the math of it. Unless you've been under enhancement drugs, then you being 200 or maybe 210 with a a good amount of muscle, but say 225, you if you got muscle, then you're going to look like a NFL football player at that size.
Unless you're you're shorter stock here, but then again, you'd have a lot of muscle to fill in to that the amount. Certainly, you'd be a larger, more imposing guy, but see, I'm I'm 6' 190ish, 195 maybe. And for me to carry 205, I just start to look fat. It's not muscle. It's just getting thicker and flabier, which is not the look that I'm I'm after.
I like the long, lean, athletic, fit look to it. That's for sure. >> Yep. Yep. My goal is to look like the Incredible Hulk. >> Yeah. I saw your Incredible Hulk uh punkos and and all that. >> That's right. >> Yeah. >> That's right. You should see my my desk in my uh in my base on the military job. It's all decked out with the Hulk.
Yeah, you you need some inspiration. He's a good one. >> The Hulk is a very >> It's awesome. Very awesome. Love it. Love it. How can I help you this week excel and be successful? >> Honestly, just doing what we're doing. You know, I um it's interesting because I remember when you first told me you got to send pictures of what you eat and I kind of goed at that like all right co I'll do it but whatever.
Now it has become routine. I don't eat. It's funny because sometimes when I'm real hungry I want to I want to put you know grab a quick bite before I put the microwave and stuff and I'm like stop you need to send this to coach. >> I got into the routine like that. For example, today I had a crazy day at work.
Oh my lord, all this craziness was happening. A lady came in with with crumble cookies. At first I saw it and I was like, I ain't going to eat this. But then after I had three hours of like, hell, I said, you know what? I'mma eat this and be okay. But then I still had to think, listen, you got to send this to coach. At this point, honestly, we're just letting the machine go.
And I just like the fact that we banter and such you shooting me those checks when I send you that food and you're like great job or that was terrible or oh my goodness and things like that. >> And it's interesting too because there's a slight confession that I have to make is because I know that you have because I've had the success and such and I and I'm very visual and I can measure and everything.
I don't necessarily need to [ __ ] and to count every plate anymore because I >> if I have three if I have three cups of veggies, a little bit of carbs and protein uh excy carb and protein and maybe a little bit of fat. Boom. That's going to be it right there. >> Yep. Yep. That's it. That's what I'm draining you for.
That's why the the pictures are relevant. You stop. You think it's a pattern interrupt problem from normal behavior to go back to the crumble cookie. There's a strong probability if you weren't paying attention. You would have definitely have had it when it first came in and definitely definitely would have had it after the three hours if there weren't say consequences on some level to to having that.
And so it is is really important to know and understand that there is when I look at this food, is this going to move me toward my goals or not? We're not in a place where you have a lot of leverage to have it not move in the right direction. And it's funny too because I know we talked about this, my man. My whole taste buds have been crazy.
So now when I ate that cookie, like it was it was it was good, but then I was like, you know, I wasn't like, "Oh my god, I need to eat another one." I was like, "Okay, I'll eat it." >> You know, it is what it is. >> Uh, quick question. You have an idea how many calories are in one of those? >> [snorts] >> I ate a blueberry cheesecake cookie.
Based on just the look of it, my estimation was easily 4 or 500 calories. >> Yeah. Yeah. They're usually like 600. Let's Let's look real quick just for giggles. I mean, you you have over you have about 2,000 we're doing now. So, that's a quarter of your day. All right. Cookie. Blueberry. What? >> It was blueberry cheesecake cookie from crumbled. Your guess is 600.
My guess is 550. This thing looks like a a kiche or something. Not not that. Not not a kiche. Not with eggs, but a uh a dessert. That's the one. Yeah. >> What if uh I cannot apparently I can't think of what nutrition information. [laughter] >> Oh my god. >> Oh wow. Are you ready for this? You're gonna have to zoom in here.
Check this out, man. Can you see that? Good enough. >> 800. Got me. Yep. [laughter] >> Yeah. It definitely wasn't worth >> It definitely wasn't worth 800 calories. Nope. [laughter] >> Bro, you had about half your calories in that cookie for the day, man. Maybe you need to get back up and start walking again. >> I need to walk another 20 miles.
Jesus Christ. >> Holy moly. All right, people. So, what we just found out that the blueberry cheesecake cookie from Crumble is 810 calories. That's That's akin to a slice of Cheesecake Factory. Cheesecake. Holy moly. You know what's crazy too that I want to take it back on what you were saying. It's crazy because I ate just that one cookie, right? And obviously that's not going to fill me up or anything, >> right? >> Or I can eat two of my meals and be solid and sa and uh satiated for a solid eight to nine hours and it'll be the equivalent of the same
thing. You know what I mean? It's crazy. >> Uhhuh. Uhhuh. Yeah. 800 calories of the right foods is an enormous amount of food. >> Yes. >> Yes. >> Which is funny because you taught me this um that in terms of calories, I'm essentially eating the same calories that I was before. In fact, >> funny enough, before I met you, I was attempting I was trying to do this for for nine months almost.
>> Yeah. And there was times where I was starving myself. So I was still training like a psycho and doing all this, starving myself and nothing was happening. >> And yet now my plates are huge and yet the scale has continued to go down. >> Yeah. >> I show up at these and people they ask me how many plates have you eaten food.
I just see me with a food on a plate, putting it in my mouth for what feels like two hours. >> Yes. And you know what else is is is even more fascinating now that that's clicks a little bit in the Latino culture, especially the Dominican culture, it is a very manly thing that a man needs to eat.
It is within our our Latino identity, >> right? >> And I love to eat. Now, when I eat the right things, I can eat all day long. And it's okay if I'm eating lettuce and whatever. You know what I mean? And and I'm eating the right way versus before I was using that that identity in a negative way and just eating a bunch of garbage.
>> Yeah. Yep. That's that's huge. And that that can fit the profile of that that piece putting the right food in your mouth, not just growing a big belly. I don't need that. >> Yes. Nope. I already been done that. Like you told me, I was fat this whole time. Now I was trying to change my mind. >> Right. Exactly.
Exactly. I'll keep up with the pictures. You can share as many of those as you want or not, but I will acknowledge them as they come. And they all look great. I'd eat them all, too. And I think I called it out. The the containers are doing a great job with portion control as well. >> Yes. >> Put so much food into those and if you put the right food in, then by default, you are controlling the calories, which is great.
>> Absolutely. Absolutely. One of the tricks that I do is from what you taught me, I plate my food automatically with the veggies first. So the starchy the the fibrous fruit, excuse me, the fibrous carbs immediately first. That's the first thing. If I have a plate with a circle that takes approximately 2/3 of the plate.
Then after that, then I'll put a big chunk of protein and then a little bit of fiberous carbs cuz I need that. Except after I run, after I do my rug, >> I need the fuel. So, that's a little different. But normally, that's what I do. >> You You taught me that. And you taught me how to meal prep, right? Cuz I would meal prep and it be like a production and I'd be all stressed out like, "What the hell?" Oh. Oh, I know.
We got to go soon, but let me show you. >> Don't be proud. Let me show you what I'm talking about. >> Yeah. Well, well, man. Let's see it. This is good. Oh, he's running. This is good. >> [laughter] >> So, I started my uh my little frozen Yep. So, I have my nice frozen containers. >> Yes. >> This one right here is Asian turkey.
I got some lentils there. >> Yeah, >> I still frozen things. >> Yep. I know that you told me one day That's smart. I always suggest that so that you just get enough avocado, not too much or you have to waste it. It's really good. >> Yes. >> Yeah. You need those. >> Simple, right? You just pull them out. You're like, "Ah, that's what I'm going to eat now.
I can whip it up and you put it in something good." >> And of course, you know, you got to have some candy at least. >> Well, those are the fun size. That's all right. The or the square tiny square minis. That's good. That's good. Exactly. And the thing is too, when it comes to sweets, as much as I like them and stuff, I'm really good.
So, they'll last for years. So, that's why I put them in the freezer cuz I was like, they're going to go back. Or do they? I don't I don't know. I mean, yeah, I don't know either. But those little rappers, who knows when they go bad or not? Who knows what year's >> production that you're eating at Halloween, right? >> Yeah.
made over the summer or something. But who knows? >> Who knows? You know, all that all that little bit of chemical, you know. >> Yeah. >> With the with the forever chemicals that they say. >> No, that's awesome. You need that to make it easier for you in the future and it'll really cut down on preparation time, planning time because you can just execute then it's already there and then you have food in minutes which is ideal.
>> Oh yeah. >> A majority of food I ate today was within minutes. Within under five minutes I have eaten all my meals today. Not not in totality, but no, I don't know. Maybe maybe [snorts] I've spent about seven minutes eating today, I think, in total. Maybe longer. I had a cottage cheese mix with some berries.
So, that doesn't take very long to make or eat. I had leftover soup from last night that I just put in a a pot, warmed it up, added some peas and tomatoes to it because it made sense. And um just a little bit ago, I had just a small bowl of cereal and a banana to hold me over. I'll eat again after we're done.
I'm going to get a big protein dump and then go to bed. >> Nice. >> After the podcast. So that's next. I'm I am gonna do podcast and knock it out and just be done. Knock it out. Check it off. Let's go. Yep. After this, coach. I'm I'm crashing. >> You better go to bed. >> You better go to bed. >> All right. That that I if I may, I know that we got to go.
I want to finalize my saying this is that >> you have one of the fundamental things that you have taught me is just simplicity. Yeah, >> simplicity. Simplicity. I love to cook and things. I can spend all day in the kitchen. That's not a problem with me. However, one of the things that you have taught me is just keep it simple. If right now my goal is to for the for the rug, then okay, boom, the veggies, this is how you plate it.
The veggies, this this >> keep it as simple as that. Later on when I start building muscle, obviously the plate is going to change. That's fine. And then you'll teach me how to do that. Then >> you taught me, hey, after the workout, eat this. After the after before the workout, eat this. And just you made it. I've nutrition has always been my weakness in terms of fitness.
>> Yeah. >> And let me tell you what, after we've we've we've been together for about two months now, and I feel like I know what I'm doing. >> That's awesome. That's the goal. That's a goal. And we're just going to keep rinse and repeat until we get down to your goal weight. And then we shift we shift the playbook.
We turn the page of the playbook. We just keep playing and running the same play and we'll change the play and then you'll you'll get the results that you want that way, too. >> Yes, sir. The weight is coming and the that six-pack is going to come. >> Yeah. >> Oh, yeah. Yep. I did my six-pack promise yesterday. Put it in the men's group.
said, "Hey, what's up?" I ran Indian ass. >> Oh, when when you told me, I kind of was like, "Yeah, whatever." A bad thing I've I've come across. >> Yeah, that thing. >> Bam. >> That thing kicked my ass. Especially today after legs. My core is already shot >> and then I do it. Oh my god, my body. There was a point where I can already like see you laughing at me cuz I couldn't do it.
I was like, nopem, that's not going to happen. I' I've been there. My buddy Chris, he worked out with me. We were doing it one day and he got a an ab cramp. He's sitting him and all of a sudden he's like, "No." And he he he shoots in an angle and he's just holding his stomach and he's like, "Oh, I'm just >> I couldn't help but laugh at him.
" I was like, "Dude, I'm laughing with you, man." He's like, "No." >> Yep. Funny you mentioned that I have a cramp right here. Like on the bottom of my like on my upper ab is where where I have a cramp. I was like, "OH MY GOD, WHAT'S going on?" >> Yep. Uh-huh. Oh man, that's so good. So good. It's like the worst cramp.
>> Awesome, man. Well, let's wrap it up. Be well. We'll catch you next hit up the guys in the group and and off we go. All right. >> Roger that. Take care of yourself, coach. >> Yeah. Good night. Bye-bye. >> Good night. That wraps up this edition of the call to rise round table. I hope that Danny's incredible discipline, his encouragement, his excitement about crushing his goals lifts you up in that 810 calorie mistake.
He did it. But you you heard it. It was pretty silly how many calories that cookie actually was. Now remember, the commitment you put into your progress is what you get out of it. And we are continuing with this plan with Danny until he gets to his goal weight. And once he gets there, we're going to shift the playbook.
Things change and we're going to change our approach. If you're a driven guy and you've been inspired by what Danny said and you want to change your body to change your life, your nutrition, your fitness, and all sorts of different things that go along with it, I would be happy to talk to you about [music] the call to rise.
It's 100 day fat loss challenge. The goal is to get 20 plus pounds off and start improving your life and do it through sciencebacked nutrition fitness and a brotherhood of likeminded individuals. And that's probably the best part. You're surrounded by other guys that are putting in the work, that are doing their share and being successful.
So, reach out to the calltorise.com and I will see you on the inside.