How to Take Control of Your Own Fitness with Leansquad’s Phil Mackenzie

Former professional rugby player Phil Mackenzie is working out less than he ever has—yet he feels like he’s in the best shape of his life. What’s going on? Host Shaun Francis investigates with a feature interview that finds Phil fresh off covering Olympic rugby sevens for the CBC. But what Phil’s best known for lately is Leansquad, the online fitness business that has made him one of the most-followed Canadians working in the online fitness space. Phil tells the story of his fascinating career, discusses how his thinking about exercise has evolved over time, provides tips to encourage everyone to become more lean and fit than they’ve ever been—and shares the secret that his 80-year-old grandfather uses to bust out three-minute planks. Don’t miss this episode—it’s one of the most inspiring conversations we’ve featured.

 

Episode webpage. 

 

LINKS 

 

Learn more about Phil Mackenzie’s Leansquad online here. 
You can also find Mackenzie on Instagram and YouTube. 
Check out this profile on Mackenzie at The Province. 

 

INSIGHTS 

 

As a young rugby pro, Mackenzie was consumed by the sport—it shaped every aspect of his life. But his perspective changed when he got a chance to play against New Zealand’s national team, the All Blacks, one of the world’s most successful sports organizations. The All Blacks encourage their athletes to foster outside interests, whether it be something like getting a pilot’s license or going to law school. This helps set up their lives once they leave the sport professionally, which, Mackenzie believes, boosts their play on the field and their mental health off of it. After coming to terms with the fact that Phil couldn’t—and shouldn’t—live and breathe rugby 24/7, he started performing at his best as an older athlete. “If I could rewrite the book when I was playing, certainly at a younger age, I’d still be dedicated in my training and playing, but I’d have something to give me that ‘off’ switch,” he says. “It’s something I think about quite a bit now.” [10:10]
Post-rugby, Mackenzie changed his approach to fitness. While playing professionally, he trained to the point of exhaustion, both mentally and physically. Instead of giving himself time to rest, he kept pushing himself harder. Now, he trains less—for just 30 minutes, five days a week—but at a much higher intensity to ensure he’s still getting the full benefit of his workouts. “I thought extremes were the only way to be successful,” he says. “And I quickly learned that isn’t the case.” Now? He’s in better shape than he’s ever been. [15:14]
For his half-hour workouts, Mackenzie follows a different theme each day, whether it’s a focus on cardio, a leg day or a total-body workout. This variety, he says, is key to his system. “It’s so important, mentally, to feel challenged,” he explains, adding that it also keeps workouts more exciting. “That’s where the rewards come from.” [22:52] Mackenzie has also changed his approach to food. He intermittent fasts, so no breakfast in the morning, and still follows a healthy diet. But, when the mood strikes for a bag of chips, or his kids want pancakes for breakfast, he doesn’t despise himself either. “I call them ‘whoopsies,’—my version of a cheat meal. I just think it’s an easier term because, inherently, if you think you’re cheating … you think all your progress is lost, which is so far from the truth,” he says. “I know I’m going to get back on track. … If your fitness journey is making your life less enjoyable, you’re probably doing it wrong, right?” [26:21] So what can you do if you want to follow Mackenzie’s example? First, he says, start slow—set a small goal, like starting with, say, five squats, and find motivation by building upon that. Secondly, try to forget about things like aesthetics or the number on the scale. “I just simply focus on the fact that if I do this workout, I’m going to be a happier person, I’m going to be more confident, I’m going to be healthier, I’m going to have more energy, I can be a better dad … the list goes on,” Mackenzie says. Prioritizing what truly matters goes a long way. And finally, don’t don’t put an expiry date on your goals—just keep working towards them no matter what. “Slowly work your way up there, and eventually you are going to get it if you stay consistent.” [29:39]