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Speaker 1: Good day, champions. I hope you're terrific. So something a

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Speaker 1: little bit different today. I know we've spoken over the years,

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Speaker 1: over eight and something years and two one hundred and

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Speaker 1: something potties about working out and gyms and training and

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Speaker 1: adapting and changing bodies, all that stuff. We've even bumped

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Speaker 1: into this topic, but I've never really done a solo,

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Speaker 1: extensive kind of unpacking of what I think is some

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Speaker 1: of the most common mistakes, ranging from just that's kind

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Speaker 1: of not very efficient or very effective through to it

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Speaker 1: might be kind of dangerous for you in that space

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Speaker 1: of how people work out. So if this is not

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Speaker 1: interesting to you or for you, then jump out. If

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Speaker 1: you are interested in changing your body or joining a gym,

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Speaker 1: or you already go to a gym, or you're on

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Speaker 1: the kind of reinventing yourself on a physiological level, but

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Speaker 1: that fitness, health, wellness, performance, posture, pain, blood pressure, whatever

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Speaker 1: it is, I think you'll find this interesting. So just

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Speaker 1: to give you some context and background for those of

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Speaker 1: you who don't know, and there's no bragging bragster in this.

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Speaker 1: This is just kind of giving people insight into where

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Speaker 1: this stuff comes from. So this is not a list.

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Speaker 1: I got from anywhere. This is not off the interwebs,

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Speaker 1: this is not this is not out of a book.

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Speaker 1: This is just me, the exercise scientist who's worked in

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Speaker 1: jym since he was eighteen, so worked in gym's been

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Speaker 1: in Jim's owned multiple gyms, owned for gyms. It was

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Speaker 1: the first, if not one of the first PTS in Australia.

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Speaker 1: Co wrote the first personal training qualification, set up, the

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Speaker 1: first personal training center. Blah blah blah. All of that

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Speaker 1: not meant to be any skyting in that. That's just

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Speaker 1: my journey. That's just practically where I've been. And I

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Speaker 1: started that at eighteen, so that's forty four years ago.

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Speaker 1: And I've worked with professionals, teams and elite athletes and

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Speaker 1: Olympians summer and winter Olympians, blokes in prison, people with disabilities,

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Speaker 1: people with terminal illnesses, people with all kinds of neurological problems,

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Speaker 1: Parkinson's disease, people coming back from horrendous injuries. I still

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Speaker 1: work with three times a week with my friend John,

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Speaker 1: who's got a traumatic brain injury, a spinal cord injury,

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Speaker 1: and had basically died multiple times after an accident that

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Speaker 1: he had and he's still a work in progress, and

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Speaker 1: I still help out a few friends here and there,

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Speaker 1: but I'm not officially a trainer anymore, but nonetheless still

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Speaker 1: look through an exercise science lens. Still talk to people

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Speaker 1: most days of my life about something to do with health, wellness,

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Speaker 1: performance training, and so that is where this is coming from.

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Speaker 1: It is very much my thoughts, my insights, my ideas,

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Speaker 1: my observation, my experience, my beliefs kind of intersecting into

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Speaker 1: the chat. So not advice, not individual advice, not an

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Speaker 1: individual prescription or program, just me talking to you about

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Speaker 1: what I think about all of these individual topics that

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Speaker 1: I'm going to cover, all these ideas or these suggestions

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Speaker 1: that I'm going to unpack with you, and then and

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Speaker 1: then I guess it's up to you what you do,

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Speaker 1: if anything, with this. I'm not going to point you

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Speaker 1: in a direction. I'm just going to say what I've seen,

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Speaker 1: what's worked, what hasn't worked for me, but also for

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Speaker 1: the people that I've worked with, And as the title

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Speaker 1: kind of suggests, just things that are very common that

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Speaker 1: are just really mistakes or perhaps flawed ideas or approaches.

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Speaker 1: And often, in fact, I would say more often than not,

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Speaker 1: people are not really aware, so they're not intentionally doing

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Speaker 1: something unproductive or something bad, or they're not intentionally trying

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Speaker 1: to of course derail our own kind of progress or outcomes.

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Speaker 1: But there are so many things to understand with of

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Speaker 1: course health in general. But I'm talking today purely about

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Speaker 1: the exercise component. I'm probably going to focus a little

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Speaker 1: bit more on gym stuff, typical what we would call workout.

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Speaker 1: But also all of this is pretty transferable, whether or

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Speaker 1: not we're talking about strength training or cardio training or

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Speaker 1: flexibility training, or power or speed or something specific to

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Speaker 1: a sport or something where we are just trying to

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Speaker 1: get leaner and change our body composition. We're trying to

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Speaker 1: do something that is productive and constructive and performance enhancing

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Speaker 1: in a healthy way for our body. So I think

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Speaker 1: most of you, if you're interested in this, will find

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Speaker 1: this somewhere between mildly interesting and really fucking valuable. So

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Speaker 1: I might do. I've actually got two points here talking

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Speaker 1: about intensity, and one is too easy and one is

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Speaker 1: too hard. No, no kind of light bulb moment there, necessarily,

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Speaker 1: but let's talk about Let's talk about what is too easy.

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Speaker 1: Let's talk about why intensity matters. So and by that

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Speaker 1: I mean, how hard relative to your ability and your

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Speaker 1: strength and your fitness and your physiology and your anatomy

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Speaker 1: and your injuries and your bioage and your chronological age,

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Speaker 1: how hard are you working out? Remembering that my seven

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Speaker 1: out of ten hard could be your three out of ten,

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Speaker 1: or it could be your eleven out of ten. Because

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Speaker 1: we're talking about intensity relative to you alone. Doesn't matter

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Speaker 1: how how many reps or sets or volume or how

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Speaker 1: intense somebody else is doing something, because you do not

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Speaker 1: live in your body and vice versa. So we're just

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Speaker 1: talking about what does intensity relate to and what is

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Speaker 1: its role in changing a body. So apart from the

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Speaker 1: fun and the fitness and all of the things, and

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Speaker 1: the socializing sometimes and all of the reasons we go

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Speaker 1: to a gym, or we go to a running park

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Speaker 1: or a rock climbing all or a CrossFit whatever, apart

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Speaker 1: from all the obvious I want to change my body reasons,

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Speaker 1: there is something that people don't think about too much,

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Speaker 1: which is what is the level of intensity that I

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Speaker 1: need to operate at to make my body adapt, To

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Speaker 1: make my body change, to make my body build muscle,

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Speaker 1: to make my body lose weight, to increase bone density,

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Speaker 1: to increase range of movement around the joint or flexibility.

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Speaker 1: Because when I build muscle, or when I lower my

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Speaker 1: resting heart rate, or when I find that I can

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Speaker 1: now run at fifteen kilometers an hour for an hour

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Speaker 1: instead of twelve kilometers or ten, what I've done is

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Speaker 1: I have forced my body to adapt. And the thing

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Speaker 1: that I do to my body is I impose some

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Speaker 1: stress on it. So lifting a weight is stress. Going

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Speaker 1: for a run is stress. Stress in the terms that

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Speaker 1: we think as in distress, dis stress, but you stress

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Speaker 1: which is eu stress, which basically means you're doing something

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Speaker 1: that's somewhere between a little bit hard and really fucking

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Speaker 1: horrible to create an outcome with your body. Now, at

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Speaker 1: one end of the scale, we've got a lot of

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Speaker 1: people in the gym who are kind of going through

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Speaker 1: the motions. Again, this is not individual advice, but this

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Speaker 1: is what I see. I see a lot of people

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Speaker 1: in a lot of gym training at a level of

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Speaker 1: intensity which will not change their body significantly, if at all,

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Speaker 1: anytime soon. An example is I see someone doing an

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Speaker 1: exercise where they could comfortably do, say fifteen repetitions at

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Speaker 1: fifteen kilos I'm just using a number and a weight,

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Speaker 1: fifteen reps at fifteen kilos. They do the fifteen reps,

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Speaker 1: They're nowhere near exhaustion, They're nowhere near high performance, They're

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Speaker 1: nowhere near testing themselves or getting uncomfortable. And they put

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Speaker 1: the weight on the floor because old mate, somebody wrote

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Speaker 1: that for them perhaps, or that's just the number that

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Speaker 1: they want to do, and as soon as it starts

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Speaker 1: to get uncomfortable, they put it down. So we need

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Speaker 1: a level of use stress, We need a level of stress.

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Speaker 1: We need a level of discomfort for our body to change.

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Speaker 1: If I can go and run five kilometers in say

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Speaker 1: thirty minutes, which is six minute kilometer pace, So five

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Speaker 1: k's in thirty minutes, and I go out and I

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Speaker 1: do that Monday, Wednesday, Friday, I do it three days

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Speaker 1: a week. I run the same distance, the same course

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Speaker 1: kind of at the same kind of day, in the

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Speaker 1: same body, at the same kind of speed. What I'm

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Speaker 1: doing is maintaining. Now, if my goal is to stay

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Speaker 1: the same, or I'm doing the right thing. If my

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Speaker 1: goal is to change, then I need to manipulate the

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Speaker 1: intensity or manipulate the variables or the way that I

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Speaker 1: do this thing to give my body a reason to

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Speaker 1: get fitter, to increase my lung capacity my VO two max,

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Speaker 1: to be able to lower my resting heart rate in

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Speaker 1: the simplest of terms, to build aerobic fitness, right to

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Speaker 1: be able to do a thing that was hard, now

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Speaker 1: I do it easier. So the way that I would

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Speaker 1: do that, as an example, is over time, I would

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Speaker 1: do maybe the same run, maybe five k's, but instead

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Speaker 1: of in thirty minutes, I do it in twenty eight minutes.

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Speaker 1: Now I'm working at a high level of intensity. And

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Speaker 1: now because I'm doing the same thing, but I'm running

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Speaker 1: quicker and doing it in less time, my body will

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Speaker 1: And of course there's an end point to this, but

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Speaker 1: for the most part, if I'm on the path, my

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Speaker 1: body will adapt eventually able to run five kilometers in

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Speaker 1: twenty eight minutes and will be kind of easy. And

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Speaker 1: then I should maybe either up the speed or up

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Speaker 1: the distance, or lower the recovery time or whatever it is.

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Speaker 1: We need to keep tweaking these variables, these components of

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Speaker 1: exercise to get our body to keep evolving and changing

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Speaker 1: and improving if that's our goal. So in the gym,

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Speaker 1: I often see guys in the gym with better genetics

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Speaker 1: than me, who are somewhere between twenty to forty years

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Speaker 1: of age, who've got no injuries or seemingly no injuries,

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Speaker 1: who are full of testosterone, who spend their life with

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Speaker 1: fucking headphones on. Nothing wrong with headphones, or wear headphones sometimes,

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Speaker 1: but we'll talk about the problem with that in a

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Speaker 1: little bit. And they are training at three out of

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Speaker 1: ten and then wondering why they're not getting ten out

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Speaker 1: of ten results. Well, your body will only do what

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Speaker 1: it has to do based on what you do to it.

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Speaker 1: Should they go in the gym and kill themselves and

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Speaker 1: train to their outer limits? No, of course they shouldn't.

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Speaker 1: We need to be wise. We need to listen to

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Speaker 1: our body. But training at a level where your body

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Speaker 1: has to progress creating a kind of intensity around what

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Speaker 1: you do. So how do we make it more intense

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Speaker 1: but safely so we don't take crazy leaps. We don't

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Speaker 1: go from lifting X to lifting three X. Of course,

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Speaker 1: we might lift X plus ten percent. Or I might

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Speaker 1: instead of going into the gym and doing the same

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Speaker 1: ten exercises I always do, which I've now adapted to,

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Speaker 1: I might go in and do the same muscle groups

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Speaker 1: but ten different exercises. Now, all of a sudden, instead

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Speaker 1: of doing a regular barbell bench press, I'm on dumb bells.

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Speaker 1: I'm using dumbbells and on a football which is convex

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Speaker 1: or spherical in shape. And now my shoulders are on

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Speaker 1: a ball, not on the bench, and now my back

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Speaker 1: and my hips are in space, in free air. Now

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Speaker 1: I've got to not only do I have to do

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Speaker 1: the bench press right, It's the same biomechanical movement. I'm

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Speaker 1: still pushing that weight. I'm horizontal or parallel to the ground,

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Speaker 1: and I'm pushing that weight up in the air as

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Speaker 1: I do on a regular bench press, but now my

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Speaker 1: shoulders and my head are on the ball and my

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Speaker 1: feet are on the ground, but everything else is in

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Speaker 1: free space. So now I need to stabilize my hips

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Speaker 1: and my lower back and my core. And I'm doing

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Speaker 1: dumb bells, not a barbell, which means each weight in

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Speaker 1: each hand is the same, but I'm not holding onto

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Speaker 1: a bar so this is a unilateral movement where I'm

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Speaker 1: lifting let's say twenty k's with my right hand twenty

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Speaker 1: k's with my left hand. Now, because it's not a

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Speaker 1: bar bell, there's much more balance involved. So now I

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Speaker 1: need to use my stabilizer muscles of the shoulder, and

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Speaker 1: so on and so on. So I do the same

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Speaker 1: exercise in a different way, and the demand goes up

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Speaker 1: on me, the demand goes up on my physiology. And

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Speaker 1: as a result, I do it the right way. I

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Speaker 1: do it sensible, I don't be an idiot. I do

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Speaker 1: it over time and my body adjusts. My stabilizers get stronger,

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Speaker 1: my core gets stronger. I get used to doing this

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Speaker 1: movement on this ball instead of this bench, which, by

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Speaker 1: the way, is way healthier for your shoulders because doing

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Speaker 1: something on that shape which is round obviously, and it's

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Speaker 1: convex not concave for you as you do it, it

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Speaker 1: allows your shoulder blades or scapula to come into your

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Speaker 1: spine when you do the downward part, so the negative

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Speaker 1: part of the bench press, and when you do that

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Speaker 1: on a bench, a hardish bench, it doesn't allow that

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Speaker 1: what we call scapular retraction, or in simple terms, your

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Speaker 1: shoulder blades moving across your back in towards your spine.

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Speaker 1: Then as you push the up away from your spine

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Speaker 1: and back out right, that's that's what our shoulders should

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Speaker 1: naturally do do during that movement, but they don't quite

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Speaker 1: often on a bench preser. So, for a range of reasons, right,

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Speaker 1: instead of doing barbel curs, you might do dumbells. Instead

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Speaker 1: of doing you know, push ups with your hands and

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Speaker 1: feet on the ground, you might do one foot on

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Speaker 1: the ground. So now you've got three anchor points, not four.

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Speaker 1: All of a sudden, this is way harder. So what

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Speaker 1: we're always trying to do in theory, if your goal

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Speaker 1: is improvement, let me underline that if your goal is change,

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Speaker 1: if your goal is better strength, better power, better fitness,

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Speaker 1: better balance, better coordination, better posture. Right, and this is

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Speaker 1: what most people want, but most people do not train

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Speaker 1: in a way that produces that result, for a range

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Speaker 1: of reasons that I'm about to continue on with here.

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Speaker 1: So now, if you're unsure, train with somebody who's or

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Speaker 1: get a trainer from minute. I'm not necessarily a big

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Speaker 1: fan of trainers, because, like every other profession, some are

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Speaker 1: fucking terrible and some are brilliant, just like painters, just

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Speaker 1: like bricklayers, Just like every profession, there are people who

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Speaker 1: are great at what they do and people who are

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Speaker 1: less great. Right, so, but perhaps you need to train

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Speaker 1: with someone for a period of time. Maybe you don't,

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Speaker 1: but when you are doing something, this is one of

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Speaker 1: my kind of go tos. Now, if you're a brand newbie,

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Speaker 1: don't do what I'm about say. But if you're someone

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Speaker 1: who's got some miles on the clock and you've got

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Speaker 1: a bit of a base, you've got some conditioning, you've

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Speaker 1: been training for a while. Let's say you're doing it,

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Speaker 1: and I'm just picking fundamental exercises that we all know

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Speaker 1: rather than some weird random exercise that most of you won't.

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Speaker 1: But let's just say we're doing barbell curls. And it's

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Speaker 1: not about curls or bench press. It's just about picturing

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Speaker 1: an exercise. Now, you're doing a barbell curl with pickaway.

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Speaker 1: It doesn't matter what the weight is, and you've just

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Speaker 1: taken it from the top of your thighs. When your

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Speaker 1: arms are straight and your palms are forward, and you

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Speaker 1: bring the bar up and you bring it under your chin. Now,

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Speaker 1: what some people will do is they will bend their knees,

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Speaker 1: they will bend their hips, and as they're bringing it up,

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Speaker 1: they'll throw the bar a little bit and they'll straighten

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Speaker 1: their knees and straighten their hips. Now, instead of it

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Speaker 1: being a single joint isolation movement, which is just biceps

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Speaker 1: and brachialis a little bit of bracchi eyed radialis but

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Speaker 1: in other words, may they biseep exercise? We now make

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Speaker 1: it a hip and a quad exercise and a little

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Speaker 1: bit of a calf exercise. Because we're bringing in all

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Speaker 1: of these other muscles to assist. We need to try

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Speaker 1: to find the safest and hardest way. So I walk

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Speaker 1: up to you and I say, now, do that exact

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Speaker 1: same thing, but don't bend and straighten your knees, don't

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Speaker 1: bend and straight in your hips, and instead of taking

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Speaker 1: one second per exercise, take four. Now what happens when

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Speaker 1: we see that is or do that is we're using

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Speaker 1: the exact same weight. The weight hasn't gotten heavier. The

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Speaker 1: technique has changed, which is good. We're slowing it right down.

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Speaker 1: But all of a sudden, the intensity goes through the roof.

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Speaker 1: Not because we're doing a new exercise or something inherently difficult,

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Speaker 1: or not because we've increased the weight, but we've now

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Speaker 1: increased the way we do that thing. Your body responds

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Speaker 1: to intensity and stress. Your body does not respond alone

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Speaker 1: to sets or reps or volume or weight. So it

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Speaker 1: is in your interest if this is if you're in

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Speaker 1: the group I'm talking to you, it is in your

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Speaker 1: interest to figure out how do I train relative to

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Speaker 1: me intensely, effectively, safely. So I am pushing my body.

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Speaker 1: I'm exploring the edges of my performance threshold right now.

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Speaker 1: I'm not doing anything crazy or silly, so that every

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Speaker 1: workout that I do is somewhere in the ballpark of

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Speaker 1: pretty productive to really fucking productive. Now, are there times

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Speaker 1: where you should ever have an easy day? Sure, if

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Speaker 1: you want to go in some days and just kind

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Speaker 1: of go through the motions, you're a little bit you know,

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Speaker 1: you're not brand new, your energy is not ten out

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Speaker 1: of ten. You're feeling a bit jaded. My suggestion is,

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Speaker 1: either have a day off of full recovery, which, by

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Speaker 1: the way, sometimes is the best. I'm not talking about

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Speaker 1: be lazy. I'm not talking about fucking off. I'm talking

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Speaker 1: about you understand that you having today off and getting

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Speaker 1: great recovery and maybe a great sleep and hydrating well

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Speaker 1: and eating well is probably overall going to be a

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Speaker 1: better decision than going in the gym and doing a

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Speaker 1: mildly shit workout because you just want to get through

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Speaker 1: it right. So there are so many variables with this stuff.

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Speaker 1: And what I was going to say before is sometimes

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Speaker 1: I will go up to somebody Obviously you know, I

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Speaker 1: won't go and interrupt the stranger, but somebody that i'm

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Speaker 1: somebody that I know, or someone that I'm working with

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Speaker 1: or whatever, and they will do, let's say, like I

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Speaker 1: said to you, fifteen reps of something, whatever, exercise, whatever weight,

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Speaker 1: and I go, how is that? They go, oh, that, well,

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Speaker 1: that was solid, that was hard. And I'll say how

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Speaker 1: hard do you reckon you're working? And they'll often say

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Speaker 1: eight or nine out of ten And I'll say, now,

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Speaker 1: I want you to pretend that I am going to

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Speaker 1: give you ten thousand dollars for extra every extra rep

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Speaker 1: that you do. I want you to do as many

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Speaker 1: good reps as you can with good form, not being silly,

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Speaker 1: because I don't think fifteen is anywhere near close to

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Speaker 1: what you can actually do. And I'm not lying when

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Speaker 1: I say hundreds and hundreds of times in front of

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Speaker 1: the same person with the same exercise and the same

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Speaker 1: weight three minutes after they did their eight out of

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Speaker 1: ten set, and then they then double or trip all

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Speaker 1: the reps. Now, I've spoken about this before. We don't

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Speaker 1: understand our potential, we don't understand what our body is

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Speaker 1: capable of. We are not great at judging how hard

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Speaker 1: we are working. Now, keep in mind, I'm not saying

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Speaker 1: we all need to go into any training environment and

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Speaker 1: flog ourselves. Of course, So for my mum who's eighty six,

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Speaker 1: a really really good weight might be two kilo shoulder presses.

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Speaker 1: That's a really good weight for my mum. But it's

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Speaker 1: not a good weight for me, and it's probably not

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Speaker 1: a good weight for you. But it's not about a

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Speaker 1: number or a set of reps, or it's about what

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Speaker 1: this does to this individual, and what for this individual

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Speaker 1: is going to move the needle. So that thing I

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Speaker 1: was about to talk about is called rate of perceived exertion.

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Speaker 1: Rate of perceived exertion up here in excise science is

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Speaker 1: essentially you starting to really understand how hard you are working.

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Speaker 1: My guestimate is that most people that they most people

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Speaker 1: that tell themselves the I'm working at eight or nine

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Speaker 1: or ten out of ten story, not all, but a

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Speaker 1: huge percentage of working somewhere closer to five. Because and

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Speaker 1: here's the other thing. Right, let's just be really practical,

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Speaker 1: like getting in shape, looking amazing, creating amazing, losing fat,

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Speaker 1: building muscle, creating a higher performance version whatever that is

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Speaker 1: for you. Right, is my sixty two year old body

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Speaker 1: high performance? Fuck? No is my sixty two year old

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Speaker 1: body high performance for sixty two? Yes? Am I special? No?

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Speaker 1: Am I gifted? No? Do I have great genetics? No?

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Speaker 1: But what I do is I do the things to

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Speaker 1: optimize what I have to work. QUI now, John, that

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Speaker 1: I've spoken about before on my show many times, and

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Speaker 1: I think I mentioned earlier, who's got a traumatic brain injury,

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Speaker 1: in a spinal cord injury. And I've been working with him,

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Speaker 1: and you know, John has got so many challenges. He's

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Speaker 1: in his seventies, he's got all of this shit, is

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Speaker 1: in constant pain. He's medicated for this and that. I

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Speaker 1: started training him in a wheelchair. Eventually he progressed to

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Speaker 1: a frame, eventually progressed to a stick. He's still with

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Speaker 1: sticks now too. Sticks. He trains in his seventies with

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Speaker 1: multiple fucking and way more than just the brain injury

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Speaker 1: and the spinal cord stuff, other stuff I won't mention,

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Speaker 1: but way too many issues than most of us could

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Speaker 1: even think about. He still trains three days a week,

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Speaker 1: and he does what he can with what he's got available.

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Speaker 1: And at seventy I think he's seventy two or three.

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Speaker 1: He is for the bits of his body that he

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Speaker 1: can train. He can train his just and back and arms,

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Speaker 1: legs not so much. But he is stronger, much stronger

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Speaker 1: than the average bloke his age, and he has got

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Speaker 1: so many reasons not to be, so many reasons not

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Speaker 1: to be. So you are probably underestimating yourself. You may

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Speaker 1: not be. I don't know you. Well, maybe I know

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Speaker 1: you if I do what's uphm. Okay, So intensity, Now

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Speaker 1: let's look at the other end of the scar let's

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Speaker 1: look at too hard? Okay. So we want to train

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Speaker 1: at a level where, like I said, we're safe and

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Speaker 1: we're getting this adaptive response, and going into the gym

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Speaker 1: and punishing ourselves and training at our outer limits is

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Speaker 1: more destructive than productive. Heart is good, sensible heart is good.

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Speaker 1: Stupid heart is stupid. Okay, And we see some what

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Speaker 1: we see is a multitude of people or some people

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Speaker 1: more accurately training really intensely with bad form. So guess

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Speaker 1: what you're going to produce? What's the most likely thing

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Speaker 1: you're going to produce. Of course you're all saying a

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Speaker 1: fucking injury. You are right, So let's use good form.

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Speaker 1: Let's train intensely when it's right for us. Let's not

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Speaker 1: train intensely every day, because recovery matters, sleep matters, appropriate

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Speaker 1: nutrition matters. Most of us are not built unless we're

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Speaker 1: eled athletes and we've got all the other things in place.

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00:24:36,280 --> 00:24:39,840
Speaker 1: But even elead athletes don't train intensely every day because

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Speaker 1: it doesn't equate to optimal performance. And what we now,

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Speaker 1: whether or not we're an Olympian, or whether or not

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Speaker 1: where you and me, Joe or Josephine Suburbia and we're

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Speaker 1: just trying to get the most out of ourselves. The

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00:24:52,560 --> 00:24:56,080
Speaker 1: same principles apply in that we need to train, we

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Speaker 1: need to move our body, we need to understand what's

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Speaker 1: going on. We need to be be able to recognize

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Speaker 1: am I training hard too hard, not hard enough. We

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Speaker 1: need to be able to understand that days off matter,

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Speaker 1: that recovery matters, that all of these variables that matter

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Speaker 1: for Olympians in terms of the performance and the adaptation

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Speaker 1: and the recovery on a level, they matter to us

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Speaker 1: it is not that different from a training and a

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Speaker 1: conditioning point of view. There are way more similarities than not.

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Speaker 1: And that's what people don't really understand. So when I

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Speaker 1: talk about high performance, and I've worked with in inverted

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Speaker 1: commas typical high performers in many fields. But when I

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Speaker 1: talk to you about high performance, I talk about myself.

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Speaker 1: I'm just talking about am I getting the most out

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Speaker 1: of me based on what I have to work with? Now,

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Speaker 1: what do you have to work with? Will you have

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Speaker 1: your genetic potential, you have your brain, you have your willpower,

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Speaker 1: you have your mind, you have the ability to manipulate

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Speaker 1: and control all of the other factors you know, like

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Speaker 1: sleep to an extent it's hard sometimes, and nutrition and

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Speaker 1: supplements and environment and other people and support and education

428
00:26:10,640 --> 00:26:13,000
Speaker 1: and all of these things that we can, if not

429
00:26:13,160 --> 00:26:18,520
Speaker 1: totally control, at least somewhat influence. So training hard is good,

430
00:26:18,520 --> 00:26:23,760
Speaker 1: But training hard and poorly or training hard with bad

431
00:26:23,840 --> 00:26:26,840
Speaker 1: technique and bad recovery and all of those things is

432
00:26:26,880 --> 00:26:29,800
Speaker 1: more negative. So it's trying to find the level. What

433
00:26:29,920 --> 00:26:34,680
Speaker 1: is the level for me? So, for example, you are

434
00:26:35,200 --> 00:26:39,000
Speaker 1: hypothetically you're a yoga person, or you're a super bendy

435
00:26:39,000 --> 00:26:42,320
Speaker 1: Wendy kind of person. And you and I you're a

436
00:26:42,480 --> 00:26:45,199
Speaker 1: you know, for you your potential, you're a nine out

437
00:26:45,240 --> 00:26:47,320
Speaker 1: of ten on flexibility. And you and I go to

438
00:26:47,400 --> 00:26:50,440
Speaker 1: yoga tonight, or you and I go to a stretch class. Now,

439
00:26:50,520 --> 00:26:52,480
Speaker 1: in the context of the class, you are going to

440
00:26:52,560 --> 00:26:56,360
Speaker 1: be way better than me. You're going to be more elite,

441
00:26:56,560 --> 00:26:58,720
Speaker 1: or you're going to be more progressed, more advanced, whatever

442
00:26:58,720 --> 00:27:01,160
Speaker 1: you want to call it. But I go in there

443
00:27:01,160 --> 00:27:03,240
Speaker 1: and I do a couple of things which for you

444
00:27:03,359 --> 00:27:08,600
Speaker 1: would be incredibly easy and require next note effort. But

445
00:27:08,720 --> 00:27:12,040
Speaker 1: for me, I'm working at nine out of ten legit

446
00:27:12,400 --> 00:27:14,720
Speaker 1: because I feel like I'm about to tear shit off

447
00:27:14,760 --> 00:27:18,920
Speaker 1: the bone. Right, So what is too easy for you

448
00:27:19,400 --> 00:27:22,119
Speaker 1: or what is not valuable for you instead of in

449
00:27:22,240 --> 00:27:30,680
Speaker 1: terms of growth and adaptation, might for me be borderlined dangerous.

450
00:27:31,119 --> 00:27:33,919
Speaker 1: So again it comes back to us, comes back to

451
00:27:34,000 --> 00:27:36,240
Speaker 1: us as individuals and trying to figure out our body.

452
00:27:37,200 --> 00:27:39,439
Speaker 1: All Right, A couple of other things that I have

453
00:27:39,600 --> 00:27:44,399
Speaker 1: seen people train repetitively, They do the same thing the

454
00:27:44,480 --> 00:27:48,920
Speaker 1: same way I spoke before about progression and maintenance. If

455
00:27:48,960 --> 00:27:51,240
Speaker 1: you go and get one hundred random people, this would

456
00:27:51,280 --> 00:27:53,119
Speaker 1: be creepy so let's not do it. But if we

457
00:27:53,160 --> 00:27:57,760
Speaker 1: could kind of in some alternate universe, we could see

458
00:27:57,760 --> 00:27:59,800
Speaker 1: people training in the Let's say we had one hundred

459
00:27:59,800 --> 00:28:02,359
Speaker 1: peace over one hundred days, and we just kind of

460
00:28:02,400 --> 00:28:05,840
Speaker 1: observed what they did every time they come in. You

461
00:28:05,840 --> 00:28:09,320
Speaker 1: would find a very high percentage of those people do

462
00:28:09,480 --> 00:28:12,600
Speaker 1: kind of the same workout. It's kind of the same intensity,

463
00:28:13,160 --> 00:28:16,760
Speaker 1: kind of same weights and machines and movements and sets

464
00:28:16,840 --> 00:28:22,800
Speaker 1: and reps and volume and recovery time and effort and

465
00:28:22,920 --> 00:28:25,399
Speaker 1: all of these things. So they are kind of living

466
00:28:25,440 --> 00:28:29,720
Speaker 1: in an exercise form of groundhog Day. They're doing the

467
00:28:29,720 --> 00:28:31,679
Speaker 1: same thing the same way. So if we do the

468
00:28:31,680 --> 00:28:34,480
Speaker 1: same thing the same way, what are we doing? Well,

469
00:28:34,480 --> 00:28:38,440
Speaker 1: we're maintaining how many people? In other words, we're staying

470
00:28:38,480 --> 00:28:41,840
Speaker 1: where we are. We're not going backwards, We're not going forwards.

471
00:28:42,200 --> 00:28:45,520
Speaker 1: We're staying where we are. How many people that you

472
00:28:45,680 --> 00:28:47,840
Speaker 1: talk to that work out and exercise and go to

473
00:28:47,880 --> 00:28:53,640
Speaker 1: a gym, their goal is not to improve fucking No one, hardly,

474
00:28:53,720 --> 00:28:56,719
Speaker 1: no one. Maybe three to five percent who are kind

475
00:28:56,760 --> 00:28:58,960
Speaker 1: of happy where they are and they just do it

476
00:28:59,080 --> 00:29:01,440
Speaker 1: to stay in shape or whatever. And if that's the case,

477
00:29:01,560 --> 00:29:04,000
Speaker 1: also that is brilliant. That is not a bad thing.

478
00:29:04,080 --> 00:29:07,560
Speaker 1: That is for some people that is appropriate. But if

479
00:29:07,600 --> 00:29:11,520
Speaker 1: you are in the group that you're like, well, Harps,

480
00:29:11,560 --> 00:29:13,160
Speaker 1: I want to get better. I want to get stronger,

481
00:29:13,200 --> 00:29:16,000
Speaker 1: a fitter or leaner, or better at my sport, or

482
00:29:16,120 --> 00:29:18,400
Speaker 1: want better flexibility or balance. I want to be able

483
00:29:18,440 --> 00:29:20,480
Speaker 1: to get in and out of a car easily. I

484
00:29:20,520 --> 00:29:23,240
Speaker 1: want lower blood pressure. I want to be more functional.

485
00:29:23,320 --> 00:29:25,520
Speaker 1: It might just be I want to be more functional

486
00:29:25,600 --> 00:29:29,959
Speaker 1: to do life because I'm sixty seven as fuck right, Great,

487
00:29:30,600 --> 00:29:32,920
Speaker 1: Then do not do the same thing the same way

488
00:29:33,080 --> 00:29:35,880
Speaker 1: every fucking day, day in, day out, for two years

489
00:29:35,880 --> 00:29:38,440
Speaker 1: and then go, how come I'm not improving? Because you

490
00:29:38,520 --> 00:29:40,800
Speaker 1: know why you're not improving, because you're not giving your

491
00:29:40,800 --> 00:29:44,680
Speaker 1: body a reason to improve. Also, keep in mind that

492
00:29:46,240 --> 00:29:49,120
Speaker 1: our body adapts to what we do, which is why

493
00:29:50,880 --> 00:29:54,240
Speaker 1: Fatty Harps can go to the fucking yoga studio and

494
00:29:54,320 --> 00:29:58,600
Speaker 1: look completely incompetent, but in the gym for his age

495
00:29:58,760 --> 00:30:01,960
Speaker 1: elite because I'm really good for that. I'm really good

496
00:30:01,960 --> 00:30:04,080
Speaker 1: for strength stuff. Now, by the way, this is true

497
00:30:04,160 --> 00:30:08,760
Speaker 1: what I'm saying. I would say where I'm at right now,

498
00:30:08,800 --> 00:30:11,640
Speaker 1: my flexibility. I've spoken about this, this is a personal

499
00:30:11,680 --> 00:30:16,920
Speaker 1: floor of mine. I admit my flexibility is for my

500
00:30:17,040 --> 00:30:21,160
Speaker 1: potential are two or three compared to other sixty two

501
00:30:21,240 --> 00:30:24,080
Speaker 1: year old It's maybe a little better even who knows,

502
00:30:24,880 --> 00:30:27,160
Speaker 1: But my strength is maybe an eight or nine for

503
00:30:27,240 --> 00:30:29,840
Speaker 1: what I have to work with right now. Then it's

504
00:30:29,920 --> 00:30:32,280
Speaker 1: up to me, well, how important it is is it

505
00:30:32,320 --> 00:30:37,560
Speaker 1: to me having better flexibility? How important is it for

506
00:30:37,600 --> 00:30:39,240
Speaker 1: me to be able to run around the block, or

507
00:30:39,280 --> 00:30:41,440
Speaker 1: how important is it for me to be able to

508
00:30:41,720 --> 00:30:44,360
Speaker 1: go and do a ten k bushwalk? Or how important

509
00:30:44,400 --> 00:30:46,360
Speaker 1: is it for me to be able to pick up

510
00:30:46,360 --> 00:30:50,160
Speaker 1: my grandkids or kick a footy with my granddaughter or

511
00:30:50,160 --> 00:30:52,560
Speaker 1: my grandson or whatever it is. Or how important it

512
00:30:52,640 --> 00:30:54,000
Speaker 1: is it for me to be able to load up

513
00:30:54,040 --> 00:30:56,360
Speaker 1: the trailer with shit, put the trailer on the car,

514
00:30:56,520 --> 00:30:58,680
Speaker 1: go to the tip, jump up on the trailer, throw

515
00:30:58,720 --> 00:31:04,520
Speaker 1: shit off, right, activities of daily living, just life. But

516
00:31:04,640 --> 00:31:09,000
Speaker 1: in order for that to happen, we need to make

517
00:31:09,040 --> 00:31:12,200
Speaker 1: sure that we are doing the things that will work

518
00:31:12,240 --> 00:31:15,880
Speaker 1: for us in terms of variety and needs and goals.

519
00:31:16,880 --> 00:31:19,880
Speaker 1: Am I hugely worried about getting more flexible? Not really?

520
00:31:20,800 --> 00:31:23,720
Speaker 1: Not too many people die from tight hamstrings. I'm not shaying,

521
00:31:23,760 --> 00:31:27,280
Speaker 1: don't be flexible. I'm just saying it's not super high

522
00:31:27,320 --> 00:31:30,680
Speaker 1: on my list of things to do, and honestly, if

523
00:31:30,720 --> 00:31:34,960
Speaker 1: I cared that much, I would do more. But that's me.

524
00:31:35,160 --> 00:31:40,880
Speaker 1: That's just full disclosure me. Next on my list is consistency,

525
00:31:41,000 --> 00:31:45,840
Speaker 1: or more accurately, lack of consistency. I don't know what

526
00:31:45,880 --> 00:31:48,200
Speaker 1: the actual number is, but I do know that what

527
00:31:48,240 --> 00:31:52,360
Speaker 1: they call the active gym membership in Australia is relatively low.

528
00:31:52,400 --> 00:31:55,200
Speaker 1: And that is by that active gym membership means people

529
00:31:55,200 --> 00:31:58,760
Speaker 1: who are current members of gyms who either don't go

530
00:31:59,000 --> 00:32:03,520
Speaker 1: or rarely go. They show up with a burst three

531
00:32:03,600 --> 00:32:06,200
Speaker 1: or four weeks the fucking superman or superwoman. They do

532
00:32:06,280 --> 00:32:08,520
Speaker 1: what they do, and then you know, live happens. Oh

533
00:32:08,560 --> 00:32:11,160
Speaker 1: what happened? Oh live happened? What do you mean, Ah,

534
00:32:11,240 --> 00:32:15,200
Speaker 1: live happened? You know, so you stopped going? Well, yeah

535
00:32:15,280 --> 00:32:18,680
Speaker 1: you stop? Did you accidentally stop going? Or And this

536
00:32:18,760 --> 00:32:21,360
Speaker 1: is the thing, this is a psychology part of it. Right.

537
00:32:22,360 --> 00:32:27,360
Speaker 1: We are inconsistent, most of us. Not that we need

538
00:32:27,400 --> 00:32:30,920
Speaker 1: to be addicted. Right, here's the problem too. We always

539
00:32:30,960 --> 00:32:33,560
Speaker 1: frame things to make ourselves feel good about what we

540
00:32:33,600 --> 00:32:36,680
Speaker 1: are doing or not doing. Do you know how many

541
00:32:36,680 --> 00:32:38,920
Speaker 1: people because I exercized nearly every day of my life.

542
00:32:38,920 --> 00:32:41,680
Speaker 1: I walk every day ten k's. I lift some weights sometimes.

543
00:32:42,080 --> 00:32:44,720
Speaker 1: In fact, today, as I record this, it's twenty sixth

544
00:32:44,800 --> 00:32:47,600
Speaker 1: of February. Having a day off today. You know why

545
00:32:47,760 --> 00:32:49,720
Speaker 1: a little bit tired. You know why I got a

546
00:32:49,720 --> 00:32:52,640
Speaker 1: million things on and that equals and by the way

547
00:32:52,680 --> 00:32:54,880
Speaker 1: I lifted weights the last six or seven days, I'll

548
00:32:54,880 --> 00:32:59,719
Speaker 1: probably do something tomorrow. All good, but I never just stop.

549
00:33:00,800 --> 00:33:03,040
Speaker 1: So if I said to you, do you want to

550
00:33:03,080 --> 00:33:06,400
Speaker 1: be healthy and functional and strong and well for as

551
00:33:06,520 --> 00:33:10,240
Speaker 1: long as you can, you would say to me yes.

552
00:33:10,600 --> 00:33:12,840
Speaker 1: If I said, do you want a long health span?

553
00:33:13,400 --> 00:33:16,600
Speaker 1: That is the percentage of your life lived well. So

554
00:33:16,680 --> 00:33:19,120
Speaker 1: if you live to ninety, would you like to be

555
00:33:19,200 --> 00:33:22,680
Speaker 1: relatively healthy for most of that time or would you

556
00:33:22,720 --> 00:33:26,240
Speaker 1: be happy to come into massive health issues at seventy

557
00:33:26,280 --> 00:33:28,520
Speaker 1: and then just stumble you away with drugs and whatever

558
00:33:28,600 --> 00:33:30,840
Speaker 1: to your ninety The answer is no, I want the

559
00:33:30,880 --> 00:33:33,760
Speaker 1: first option. I want a long health span. Well, guess

560
00:33:33,760 --> 00:33:37,040
Speaker 1: how you have a long health span? You be consistent,

561
00:33:37,880 --> 00:33:41,280
Speaker 1: you will not accidentally live to ninety healthy years, And yes,

562
00:33:41,360 --> 00:33:44,160
Speaker 1: unless you're a genetic freak, and if you are, I'm

563
00:33:44,200 --> 00:33:48,560
Speaker 1: a bit jealous, also well done. But the thing is,

564
00:33:49,680 --> 00:33:53,720
Speaker 1: we need to find a way. If consistency of performance

565
00:33:53,800 --> 00:33:58,320
Speaker 1: and feeling and health outcomes is our goal, we need

566
00:33:58,880 --> 00:34:04,920
Speaker 1: consistency of behavior. If we rely on our feelings, if

567
00:34:04,920 --> 00:34:07,800
Speaker 1: we rely on our day to day level of motivation

568
00:34:08,040 --> 00:34:14,520
Speaker 1: or inspiration, almost none of us will get there. What

569
00:34:14,560 --> 00:34:17,960
Speaker 1: we need is we need to create a relationship with

570
00:34:18,120 --> 00:34:24,520
Speaker 1: our body and with exercise, which is intertwined. Doesn't mean

571
00:34:25,000 --> 00:34:29,799
Speaker 1: we're obsessed. It just means we've got a habit. We've

572
00:34:29,840 --> 00:34:32,640
Speaker 1: created an operating system that works for us. Do I

573
00:34:32,680 --> 00:34:35,880
Speaker 1: love every workout? Sure don't. Do I get excited about

574
00:34:35,920 --> 00:34:40,080
Speaker 1: the gym, Sure don't. Sometimes I do, Often I don't.

575
00:34:40,280 --> 00:34:43,279
Speaker 1: But it's not I don't go up there because it's

576
00:34:43,560 --> 00:34:46,799
Speaker 1: fun or it's fucking great, although I do enjoy it

577
00:34:46,840 --> 00:34:48,560
Speaker 1: most of the time. But the reason I really go

578
00:34:48,640 --> 00:34:51,080
Speaker 1: to the gym is Okay, I was going to say

579
00:34:51,120 --> 00:34:53,640
Speaker 1: something that's probably not totally true. So the reason I

580
00:34:53,680 --> 00:34:55,360
Speaker 1: go now is because I hang out with some of

581
00:34:55,360 --> 00:35:00,239
Speaker 1: my mates. But more importantly, I love that bit more

582
00:35:00,280 --> 00:35:04,440
Speaker 1: importantly because it keeps my body and my brain and

583
00:35:04,480 --> 00:35:08,160
Speaker 1: my performance in a place which is where I want

584
00:35:08,160 --> 00:35:11,400
Speaker 1: to be. I know that I'll get old. You know

585
00:35:11,480 --> 00:35:14,080
Speaker 1: that you'll get old. But the way that we get old,

586
00:35:14,600 --> 00:35:18,880
Speaker 1: the way that we age, is to a very large

587
00:35:18,880 --> 00:35:24,440
Speaker 1: extent in our control. Putting aside illness, you know, genetic

588
00:35:24,440 --> 00:35:28,320
Speaker 1: illness and predispositions and all of that. But my observation

589
00:35:28,680 --> 00:35:33,439
Speaker 1: is that a large percentage of the population, at least

590
00:35:33,480 --> 00:35:38,279
Speaker 1: that I have worked with, we're getting older and more

591
00:35:38,360 --> 00:35:44,359
Speaker 1: dysfunctional and more broken at a rate which was not necessary.

592
00:35:45,360 --> 00:35:52,600
Speaker 1: So consistency matters. Consistency matters. I'm going to keep going technique.

593
00:35:53,440 --> 00:35:56,560
Speaker 1: I spoke about that before people in the gym. So

594
00:35:56,800 --> 00:36:01,560
Speaker 1: if you want to progress, you'll form your technique. The

595
00:36:01,600 --> 00:36:04,560
Speaker 1: way that you do things needs to be as good

596
00:36:04,600 --> 00:36:08,600
Speaker 1: as it can be to ensure one that your body

597
00:36:08,640 --> 00:36:10,960
Speaker 1: knows what's going on and you can progress and you

598
00:36:10,960 --> 00:36:13,160
Speaker 1: can adapt safely. And two, of course, that you don't

599
00:36:13,160 --> 00:36:17,400
Speaker 1: get injured. And people who start out and I was

600
00:36:17,440 --> 00:36:19,880
Speaker 1: one of them, I started out with poor technique because

601
00:36:19,880 --> 00:36:23,839
Speaker 1: I was young and dumb, and I got a long

602
00:36:23,920 --> 00:36:28,040
Speaker 1: list of injuries that please don't be as dumb as

603
00:36:28,080 --> 00:36:32,799
Speaker 1: I was, but please learn how to do things well

604
00:36:32,840 --> 00:36:39,520
Speaker 1: in the gym, so that you know what's happening with

605
00:36:39,600 --> 00:36:41,520
Speaker 1: your body. And I'm just going to bump into one

606
00:36:41,520 --> 00:36:45,279
Speaker 1: of my next points, which is body awareness, and all

607
00:36:45,320 --> 00:36:49,960
Speaker 1: that means is understanding what your body should be feeling,

608
00:36:50,000 --> 00:36:53,680
Speaker 1: and how your body should be moving, and how your

609
00:36:53,719 --> 00:36:58,520
Speaker 1: body should integrate with this movement, whatever the movement, whether

610
00:36:58,560 --> 00:37:02,600
Speaker 1: it's running or skipping or or lifting a weight. I

611
00:37:02,719 --> 00:37:07,520
Speaker 1: watch people in the gym all the time who are

612
00:37:07,640 --> 00:37:12,120
Speaker 1: doing things with terrible technique. That's not a criticism, that's

613
00:37:12,120 --> 00:37:17,120
Speaker 1: an observation. And perhaps it's because nobody's ever actually helped them,

614
00:37:17,200 --> 00:37:22,440
Speaker 1: or maybe they haven't asked. But the difference between doing

615
00:37:22,520 --> 00:37:26,120
Speaker 1: something well and something not well, even investing the same

616
00:37:26,200 --> 00:37:28,920
Speaker 1: time and energy and finances and all of that, the

617
00:37:28,960 --> 00:37:34,080
Speaker 1: difference is incredible. And one of the beauties of doing

618
00:37:34,120 --> 00:37:38,720
Speaker 1: things really well is you don't need to smash yourself.

619
00:37:38,760 --> 00:37:42,600
Speaker 1: It's fast, safer, you don't need to use the same

620
00:37:42,760 --> 00:37:47,040
Speaker 1: heavy weights, you don't need to do anything that's going

621
00:37:47,080 --> 00:37:52,040
Speaker 1: to predispose you more than likely to a bad outcome.

622
00:37:52,480 --> 00:37:55,080
Speaker 1: Let's talk about a few more so something I've observed

623
00:37:55,239 --> 00:37:57,680
Speaker 1: more recently, and this will say make me sound like

624
00:37:57,680 --> 00:38:03,640
Speaker 1: an old dude. That's all right, though, and that is

625
00:38:04,640 --> 00:38:11,120
Speaker 1: about around our inability to focus when we exercise. Now,

626
00:38:11,120 --> 00:38:13,080
Speaker 1: I'm not going to be the guy that goes there

627
00:38:13,080 --> 00:38:15,320
Speaker 1: should be no phones or headphones in the gym or

628
00:38:15,320 --> 00:38:17,719
Speaker 1: blah blah blah, but it is. It is just a

629
00:38:17,760 --> 00:38:21,880
Speaker 1: reality that in most gyms, in most gyms, there's not

630
00:38:21,920 --> 00:38:25,800
Speaker 1: a complaint. This is an observation. In most gyms, most

631
00:38:25,840 --> 00:38:29,759
Speaker 1: people are looking at their phone maybe most of the

632
00:38:29,840 --> 00:38:32,360
Speaker 1: time in the gym. And you might go, well, I

633
00:38:32,400 --> 00:38:34,520
Speaker 1: go to a gym where that doesn't happen. It's cool, great,

634
00:38:34,600 --> 00:38:37,200
Speaker 1: well done you, And I mean that that's great, and

635
00:38:37,239 --> 00:38:41,160
Speaker 1: if you're the person who doesn't do that, fucking well done.

636
00:38:41,520 --> 00:38:45,000
Speaker 1: But our inability to focus on where we need to

637
00:38:45,040 --> 00:38:48,960
Speaker 1: be focused our mind, our body, our energy, our attention

638
00:38:49,560 --> 00:38:53,200
Speaker 1: on doing this thing that I am doing, doing it well,

639
00:38:54,200 --> 00:38:58,320
Speaker 1: it is so low at the moment, and as a result,

640
00:38:58,360 --> 00:39:03,200
Speaker 1: we're seeing we're bad outcomes, we're seeing bad injuries. We're

641
00:39:03,200 --> 00:39:05,640
Speaker 1: seeing people who are at the gym for an hour,

642
00:39:05,840 --> 00:39:09,640
Speaker 1: training for ten minutes and not training for fifty minutes,

643
00:39:10,480 --> 00:39:15,719
Speaker 1: and so trying to figure out what is the best

644
00:39:16,160 --> 00:39:19,680
Speaker 1: protocol for me. I see some people they'll do three

645
00:39:19,760 --> 00:39:21,759
Speaker 1: or four sets, then they'll scroll or they'll look at

646
00:39:21,760 --> 00:39:23,879
Speaker 1: their phone for two or three minutes. Fine, I think

647
00:39:23,920 --> 00:39:27,160
Speaker 1: that's great. But I also see people who do one

648
00:39:27,200 --> 00:39:29,640
Speaker 1: set and then literally sit in the same place for

649
00:39:29,719 --> 00:39:34,760
Speaker 1: the next fifteen minutes looking at their phone, totally disengaging

650
00:39:34,800 --> 00:39:38,960
Speaker 1: their body, totally cooling down. And then when anyone says,

651
00:39:40,280 --> 00:39:43,120
Speaker 1: are you using that machine, which they're clearly not using

652
00:39:43,160 --> 00:39:46,000
Speaker 1: that machine because they've been fucking sitting on their phone

653
00:39:46,040 --> 00:39:50,200
Speaker 1: on that machine for fifteen minutes, they say, yes, I am.

654
00:39:50,600 --> 00:39:53,840
Speaker 1: Now there is an issue at the moment that everyone

655
00:39:53,920 --> 00:39:55,920
Speaker 1: seems to get upset about when I bring it up.

656
00:39:55,960 --> 00:39:59,080
Speaker 1: That's cool, get upset. I don't really give a flying fuck.

657
00:39:59,120 --> 00:40:02,400
Speaker 1: But the bottom line is is whatever the environment, whatever

658
00:40:02,440 --> 00:40:07,000
Speaker 1: the kind of exercise, whatever the distraction, for the most part,

659
00:40:07,520 --> 00:40:12,719
Speaker 1: when you work out wherever, whatever, however, it is my

660
00:40:13,320 --> 00:40:16,719
Speaker 1: very strong suggestion that you be completely focused on what

661
00:40:16,880 --> 00:40:23,000
Speaker 1: you are doing. You predispose yourself to mistakes and injuries

662
00:40:23,120 --> 00:40:28,000
Speaker 1: and poor results and lack of productivity when you are

663
00:40:28,040 --> 00:40:32,120
Speaker 1: in any training environment with any kind of distraction. What

664
00:40:32,200 --> 00:40:36,320
Speaker 1: you don't need is a distraction. And if you can't

665
00:40:36,440 --> 00:40:42,719
Speaker 1: train well without some kind of stimulation, that's something to

666
00:40:42,760 --> 00:40:46,000
Speaker 1: think about. Doesn't mean don't go for a run with

667
00:40:46,120 --> 00:40:48,279
Speaker 1: music or it doesn't mean that. It just means that

668
00:40:49,480 --> 00:40:53,200
Speaker 1: if you going to the gym and doing a workout

669
00:40:53,200 --> 00:40:57,080
Speaker 1: for forty to fifty sixty minutes without your phone terrifies

670
00:40:57,120 --> 00:41:01,279
Speaker 1: you for a range of reasons, that's an issue. And

671
00:41:01,360 --> 00:41:06,520
Speaker 1: I mean, this is no this is no revelation. Yeah,

672
00:41:06,600 --> 00:41:09,800
Speaker 1: the last one I'm going to talk about is just mindset,

673
00:41:10,200 --> 00:41:12,000
Speaker 1: and it's just the mind stuff. And I'm you know,

674
00:41:12,080 --> 00:41:16,040
Speaker 1: my first book that I wrote was essentially about the

675
00:41:16,080 --> 00:41:19,480
Speaker 1: psychology and the emotion and the human stuff around and

676
00:41:19,480 --> 00:41:22,320
Speaker 1: getting in shape. And so even though I'm an excise scientist,

677
00:41:22,320 --> 00:41:26,040
Speaker 1: even though I've written tens of thousands of programs, trained

678
00:41:27,080 --> 00:41:29,279
Speaker 1: tens of thousands of humans and all of these things

679
00:41:29,280 --> 00:41:31,799
Speaker 1: that I've done, which there's you know, that's just my

680
00:41:31,920 --> 00:41:36,600
Speaker 1: track record. But I can tell you that largely getting

681
00:41:36,600 --> 00:41:41,160
Speaker 1: in shape and changing your body and getting sustained results

682
00:41:41,680 --> 00:41:46,080
Speaker 1: and moving the needle and seeing real progress is way

683
00:41:46,120 --> 00:41:49,880
Speaker 1: more about your thinking than it is your biceps. It

684
00:41:49,960 --> 00:41:52,879
Speaker 1: is way more about your attitude, It is way more

685
00:41:52,920 --> 00:41:56,960
Speaker 1: about your state. It is way more about your fucking

686
00:41:57,160 --> 00:42:01,600
Speaker 1: drive and your commitment to act, actually fucking doing the

687
00:42:01,640 --> 00:42:07,560
Speaker 1: work and making real progress and then not looking for accolades,

688
00:42:08,600 --> 00:42:12,560
Speaker 1: just do the work that produces the outcome. You might

689
00:42:12,640 --> 00:42:16,320
Speaker 1: have the best resources, the best genetics, the best support crew,

690
00:42:16,840 --> 00:42:19,600
Speaker 1: the best environment, the best everything. But if you've got

691
00:42:19,680 --> 00:42:23,160
Speaker 1: the worst fucking attitude, the worst mindset, the worst thinking,

692
00:42:23,880 --> 00:42:27,600
Speaker 1: you cannot optimize what you've got to work with. So

693
00:42:27,719 --> 00:42:32,239
Speaker 1: it is a convergent, not a divergent process. And by convergent,

694
00:42:32,680 --> 00:42:35,680
Speaker 1: I mean it it's about your mind. It's about your emotions,

695
00:42:35,719 --> 00:42:39,120
Speaker 1: it's about your attention, it's about your focus. Of course,

696
00:42:39,160 --> 00:42:43,160
Speaker 1: it's about your body, of course, it's about education, of course,

697
00:42:43,200 --> 00:42:46,400
Speaker 1: it's about what resources you have. Of course, it's about

698
00:42:46,520 --> 00:42:50,680
Speaker 1: energy and time and all of those things. But in

699
00:42:50,719 --> 00:42:54,400
Speaker 1: the middle of that, the driver of our behavior is

700
00:42:54,560 --> 00:42:59,319
Speaker 1: really our mind. You don't accidentally not go to the

701
00:42:59,360 --> 00:43:02,880
Speaker 1: gym to you don't accidentally join a gym. You choose to.

702
00:43:03,600 --> 00:43:07,600
Speaker 1: You don't accidentally stop going for six months. That's a choice.

703
00:43:07,600 --> 00:43:10,960
Speaker 1: That's a decision, And I'm not judging you for that.

704
00:43:11,080 --> 00:43:15,440
Speaker 1: I'm just saying, let's be honest. Let's be honest. Are

705
00:43:15,440 --> 00:43:18,399
Speaker 1: you one of the people that has repeatedly gone right, buck,

706
00:43:18,440 --> 00:43:20,080
Speaker 1: and that's it, I'm doing it, and then you haven't

707
00:43:20,120 --> 00:43:23,440
Speaker 1: done it. You don't need to hate yourself. You need

708
00:43:23,480 --> 00:43:25,680
Speaker 1: to be self aware, not self learning. What is that about?

709
00:43:26,600 --> 00:43:28,759
Speaker 1: Have I done that? I did that many times in

710
00:43:28,840 --> 00:43:32,759
Speaker 1: my younger years, many times where I my thinking, my

711
00:43:32,920 --> 00:43:36,920
Speaker 1: attitude was the problem, not my potential, not my genetics,

712
00:43:36,960 --> 00:43:41,239
Speaker 1: not what I had as a possibility for me. And

713
00:43:41,320 --> 00:43:44,680
Speaker 1: so what do we want? We want to train well,

714
00:43:44,920 --> 00:43:50,080
Speaker 1: We want to train consistently. We want to train properly

715
00:43:50,400 --> 00:43:53,560
Speaker 1: for our body. We want to follow the right program.

716
00:43:53,600 --> 00:43:56,080
Speaker 1: What is the best program for me? Well, the best

717
00:43:56,120 --> 00:44:01,240
Speaker 1: program for you will be dependent on what you need,

718
00:44:02,520 --> 00:44:05,080
Speaker 1: what you are capable of. What is your current level

719
00:44:05,080 --> 00:44:08,319
Speaker 1: of strength and fitness, and flexibility and mobility, mobility and

720
00:44:08,360 --> 00:44:12,400
Speaker 1: agility and muscular and aerobic endurance. What are your goals?

721
00:44:12,440 --> 00:44:13,960
Speaker 1: Where are you now? Where do you want to be?

722
00:44:14,080 --> 00:44:17,719
Speaker 1: What's your timeline? What's your structure? What's your process? What

723
00:44:17,960 --> 00:44:20,279
Speaker 1: happens when you can't be fucked? What happens when you

724
00:44:20,320 --> 00:44:23,759
Speaker 1: lose motivation? What happens when the scales go the wrong way?

725
00:44:23,800 --> 00:44:26,759
Speaker 1: All of this stuff that we just need to go, Oh,

726
00:44:26,840 --> 00:44:31,320
Speaker 1: this is this doesn't have to be hard, in inverted

727
00:44:31,360 --> 00:44:35,920
Speaker 1: commas or complex, but we do need to be somewhat

728
00:44:35,960 --> 00:44:40,120
Speaker 1: cerebral about what we're doing. And if you are getting

729
00:44:40,120 --> 00:44:44,240
Speaker 1: a generic program from someone, not a program written purely

730
00:44:44,440 --> 00:44:47,719
Speaker 1: for you and all of the you variables, you are

731
00:44:47,760 --> 00:44:52,120
Speaker 1: definitely not following the optimal program for you, definitely because

732
00:44:52,160 --> 00:44:56,279
Speaker 1: it wasn't written for you. It's like you've got ten

733
00:44:56,320 --> 00:44:59,680
Speaker 1: people who all feel unwell and the doctor doesn't ask

734
00:44:59,760 --> 00:45:03,439
Speaker 1: them or test them or check them or do blood test.

735
00:45:03,520 --> 00:45:06,640
Speaker 1: The doctor just gives them all the same medication because

736
00:45:06,680 --> 00:45:12,560
Speaker 1: they're all crook. Well. That's literally or metaphorically what's happening

737
00:45:12,560 --> 00:45:15,120
Speaker 1: in Jim's all over Australia and the rest of the

738
00:45:15,160 --> 00:45:19,080
Speaker 1: world right now is that people are oh, Sally does

739
00:45:19,120 --> 00:45:21,160
Speaker 1: this program, so I'm doing and she got in great

740
00:45:21,200 --> 00:45:23,399
Speaker 1: shape and I'm doing this, or Dave did so I'm

741
00:45:23,440 --> 00:45:26,040
Speaker 1: doing it. Well, you're not Sally or Dave, bro or

742
00:45:26,080 --> 00:45:30,359
Speaker 1: bro Sephine. You're you. The best program for me could

743
00:45:30,360 --> 00:45:33,239
Speaker 1: be the worst program for you. It's very in fact,

744
00:45:33,320 --> 00:45:38,560
Speaker 1: it's totally unlikely that what will work for me will

745
00:45:38,600 --> 00:45:40,919
Speaker 1: work for you because you're not me. And so there's

746
00:45:40,960 --> 00:45:47,920
Speaker 1: this individuality of biology and physiology and adaptability and function.

747
00:45:48,000 --> 00:45:50,279
Speaker 1: There's all of these individual things that need to be

748
00:45:50,320 --> 00:45:52,680
Speaker 1: factored in. But if we can take a little bit

749
00:45:52,680 --> 00:45:55,000
Speaker 1: of time and not be lazy and I go, ah, fuck,

750
00:45:55,040 --> 00:45:58,879
Speaker 1: it's all too hard, harps. Can you think? You can think?

751
00:45:58,960 --> 00:46:01,880
Speaker 1: Can you solve problems? You can solve problems. Can you

752
00:46:01,960 --> 00:46:03,759
Speaker 1: stand in the gym and look in the mirror while

753
00:46:03,760 --> 00:46:05,920
Speaker 1: you do a movement and go, yeah, there's something not

754
00:46:06,080 --> 00:46:08,840
Speaker 1: right here. Let me get it right. So instead of

755
00:46:08,880 --> 00:46:11,120
Speaker 1: doing it wrong for five years, you might get it

756
00:46:11,200 --> 00:46:13,640
Speaker 1: right in the first week or two or three. Now

757
00:46:13,680 --> 00:46:16,360
Speaker 1: you've adapted. Now you've developed a new skill, more knowledge,

758
00:46:16,360 --> 00:46:18,680
Speaker 1: more awareness, and now you're doing the thing right, and

759
00:46:18,719 --> 00:46:22,439
Speaker 1: now the benefits come. I see blokes in the gym

760
00:46:22,480 --> 00:46:25,280
Speaker 1: that have been bence pressing like shit for fifteen years,

761
00:46:25,920 --> 00:46:28,719
Speaker 1: but they won't be told by anyone they're doing. They've

762
00:46:28,760 --> 00:46:31,839
Speaker 1: got good intentions, they've got terrible form, terrible technique. They

763
00:46:31,880 --> 00:46:33,719
Speaker 1: bring it two thirds of the way down, not all

764
00:46:33,760 --> 00:46:36,319
Speaker 1: the way down, because if they take it all the

765
00:46:36,320 --> 00:46:39,640
Speaker 1: way down, they can't get that inappropriately heavy weight back up.

766
00:46:39,680 --> 00:46:42,440
Speaker 1: And they're more concerned with what the weight looks like

767
00:46:42,520 --> 00:46:45,960
Speaker 1: than the actual fucking benefit of doing the exercise properly.

768
00:46:46,719 --> 00:46:52,120
Speaker 1: Chuck your ego out, don't rely on a round of

769
00:46:52,160 --> 00:46:56,160
Speaker 1: applause or recognition or bullshit ego based kind of rewards.

770
00:46:56,680 --> 00:47:00,000
Speaker 1: This doesn't work. And I know for some of you,

771
00:47:00,080 --> 00:47:02,480
Speaker 1: I'm looking at the time, it's nearly fifteen minutes. You

772
00:47:02,560 --> 00:47:04,760
Speaker 1: might think, fuck, this is full on, this is difficult,

773
00:47:04,800 --> 00:47:07,520
Speaker 1: this is guess what, things don't have to be fun

774
00:47:07,560 --> 00:47:10,759
Speaker 1: all the time. I'm not saying it needs to be hard.

775
00:47:10,880 --> 00:47:14,919
Speaker 1: It doesn't. I for the most part, really enjoy most

776
00:47:14,920 --> 00:47:16,839
Speaker 1: of what I do. But there are times when I'm

777
00:47:16,840 --> 00:47:19,360
Speaker 1: doing something where it isn't fun, quick, easy, or painless.

778
00:47:19,360 --> 00:47:21,839
Speaker 1: But guess what, it's fucking effective. So that's the thing

779
00:47:21,880 --> 00:47:25,120
Speaker 1: that I do. That's the thing that I do, and

780
00:47:25,160 --> 00:47:27,600
Speaker 1: that's the thing that we sometimes need to do. And

781
00:47:28,239 --> 00:47:32,240
Speaker 1: I'll finish on this that we often we get almost

782
00:47:32,280 --> 00:47:36,080
Speaker 1: like an emotional attachment to something. Here's a story I've

783
00:47:36,120 --> 00:47:38,080
Speaker 1: told once before on this show. So in one of

784
00:47:38,080 --> 00:47:40,160
Speaker 1: my gyms, I used to have ten treadmills lined up

785
00:47:40,200 --> 00:47:42,640
Speaker 1: along the front of the building looking out. I had

786
00:47:42,640 --> 00:47:46,080
Speaker 1: a big, dirty, big window, clean, big window, and in

787
00:47:46,120 --> 00:47:48,560
Speaker 1: front of that window, looking out the front of the building,

788
00:47:48,600 --> 00:47:52,560
Speaker 1: I had ten treadmills side by side. And one day

789
00:47:52,600 --> 00:47:56,000
Speaker 1: I was in my office and I saw which was

790
00:47:56,040 --> 00:47:59,919
Speaker 1: near the treadmills, and I saw someone happen to be lady,

791
00:48:00,000 --> 00:48:01,359
Speaker 1: doesn't matter, it could be a dude. But I went

792
00:48:01,400 --> 00:48:03,120
Speaker 1: over and I said to her, and she was waiting

793
00:48:03,160 --> 00:48:06,160
Speaker 1: for a treadmill that now I don't know, five of

794
00:48:06,160 --> 00:48:08,400
Speaker 1: the treadmills are being used, five for free, and she

795
00:48:08,520 --> 00:48:10,879
Speaker 1: was waiting for the last treadmill, first one away from

796
00:48:10,920 --> 00:48:14,319
Speaker 1: my office. And she was standing there, clearly waiting for

797
00:48:14,640 --> 00:48:16,960
Speaker 1: the person to finish on that treadmill so she could

798
00:48:17,000 --> 00:48:20,239
Speaker 1: get on that treadmill. And I walked up and I said,

799
00:48:20,360 --> 00:48:21,919
Speaker 1: how you going, And I was speaking to her. I said,

800
00:48:21,920 --> 00:48:24,440
Speaker 1: what you're doing? She said, I'm just this is my

801
00:48:24,520 --> 00:48:29,279
Speaker 1: favorite treadmill. And I went, they are all identical. They

802
00:48:29,280 --> 00:48:31,520
Speaker 1: are all the same brand, they are all the same age,

803
00:48:31,560 --> 00:48:35,360
Speaker 1: they have all the exact same components. And she literally

804
00:48:35,400 --> 00:48:38,160
Speaker 1: wouldn't go and use one or the other five because

805
00:48:38,160 --> 00:48:40,760
Speaker 1: she had a story in her head that they weren't

806
00:48:40,800 --> 00:48:45,759
Speaker 1: the same, they weren't as good, and that fascinated me,

807
00:48:45,800 --> 00:48:47,600
Speaker 1: And of course I didn't you know. I just went,

808
00:48:48,120 --> 00:48:51,520
Speaker 1: I went, well, FYI, but if you want to stand

809
00:48:51,600 --> 00:48:54,919
Speaker 1: and wait, that's cool. So I left her. But we

810
00:48:55,040 --> 00:48:57,160
Speaker 1: tend to do the things that we are good at

811
00:48:57,200 --> 00:49:01,120
Speaker 1: with exercise, sometimes we tend to do the things that

812
00:49:01,480 --> 00:49:05,319
Speaker 1: are the most fun, and I think that there should

813
00:49:05,360 --> 00:49:08,080
Speaker 1: always be an element of fun in what we do

814
00:49:08,120 --> 00:49:10,880
Speaker 1: with our body at times. But there are also times

815
00:49:10,920 --> 00:49:13,239
Speaker 1: where we go and do the thing that we are

816
00:49:13,239 --> 00:49:15,640
Speaker 1: not good at, the thing that we are not comfortable at,

817
00:49:15,719 --> 00:49:18,440
Speaker 1: the thing that we're not comfortable with, the thing that

818
00:49:18,680 --> 00:49:23,239
Speaker 1: is not easy, because that is the thing that we need.

819
00:49:23,320 --> 00:49:26,319
Speaker 1: It's not the thing that we want, but it's the

820
00:49:26,360 --> 00:49:32,080
Speaker 1: thing that we need. I have more, but I don't

821
00:49:32,080 --> 00:49:35,080
Speaker 1: want to. Boy, you let me know if you like this.

822
00:49:37,560 --> 00:49:39,960
Speaker 1: I'm not seeking improval. I'm just trying to get feedback

823
00:49:40,000 --> 00:49:41,520
Speaker 1: so I know whether or not to do another one

824
00:49:41,520 --> 00:49:44,920
Speaker 1: of these or version of this ever. So don't forget

825
00:49:44,960 --> 00:49:49,040
Speaker 1: the you Project Facebook page. If you like this, jump in,

826
00:49:49,120 --> 00:49:51,040
Speaker 1: give me some feedback. If you hate it, give me

827
00:49:51,080 --> 00:49:56,480
Speaker 1: some feedback, that's okay, and let me know whether or

828
00:49:56,560 --> 00:49:58,319
Speaker 1: not I should do I'm not going to do these

829
00:49:59,000 --> 00:50:02,000
Speaker 1: daily or even we but whether or not, you know.

830
00:50:02,080 --> 00:50:04,719
Speaker 1: Sometimes I think because of my background, which is really

831
00:50:04,760 --> 00:50:07,560
Speaker 1: the first thirty years of my work life was really

832
00:50:07,719 --> 00:50:12,520
Speaker 1: more about anatomy, physiology, biomechanics, nutrition, high performance from a

833
00:50:12,560 --> 00:50:15,320
Speaker 1: physical point of view, even though he incorporated mind stuff

834
00:50:16,040 --> 00:50:18,920
Speaker 1: like that is really my my the major story of

835
00:50:18,960 --> 00:50:22,440
Speaker 1: my work life and my background. And so if you

836
00:50:22,520 --> 00:50:27,160
Speaker 1: want more of these kinds of potties, let me know.

837
00:50:28,400 --> 00:50:30,360
Speaker 1: All right, enjoy your workout.