1 00:00:05,921 --> 00:00:13,561 Speaker 1: Apod shape, production, life stuff, life, parenting. 2 00:00:14,281 --> 00:00:16,441 Speaker 2: We're doing life together and we're just going to tell 3 00:00:16,481 --> 00:00:17,161 Speaker 2: you all about it. 4 00:00:17,601 --> 00:00:22,041 Speaker 1: I hate the word perimenopause. I can't We're not in menopause, Like, 5 00:00:22,081 --> 00:00:29,321 Speaker 1: it's making me angry. What Welcome back to another episode 6 00:00:29,521 --> 00:00:32,761 Speaker 1: of who even are we? This episode, we're actually going 7 00:00:32,801 --> 00:00:35,321 Speaker 1: to be talking about fitness in the forties of what 8 00:00:35,400 --> 00:00:37,641 Speaker 1: that wasn't going to be this Fitness in your forties 9 00:00:37,641 --> 00:00:40,001 Speaker 1: is heading. It was just going to be fitness in general. 10 00:00:40,400 --> 00:00:44,561 Speaker 1: Because you're a personal trainer, yes, And I feel like 11 00:00:44,681 --> 00:00:49,200 Speaker 1: there's so many things that well, I listened to a 12 00:00:49,241 --> 00:00:52,641 Speaker 1: Diary of CEO podcast and I feel like every episode 13 00:00:52,681 --> 00:00:56,041 Speaker 1: is telling me something different. One person's telling me, oh, 14 00:00:56,081 --> 00:00:59,001 Speaker 1: don't run, like you don't need to do cardio, just walk, 15 00:00:59,161 --> 00:01:01,881 Speaker 1: and then the next one saying, oh, cardio is important 16 00:01:01,921 --> 00:01:04,521 Speaker 1: for your heart, and so I'm really confused. We're not 17 00:01:04,561 --> 00:01:07,561 Speaker 1: going to cut I'm at this topic as experts. We're 18 00:01:07,561 --> 00:01:11,161 Speaker 1: going to come at this topic as what works for us, 19 00:01:11,601 --> 00:01:12,320 Speaker 1: what we think. 20 00:01:12,761 --> 00:01:15,121 Speaker 3: I think most personal trainers, I think, you know, you 21 00:01:15,241 --> 00:01:19,440 Speaker 3: understand fitness and movement and basic value systems of that. 22 00:01:20,041 --> 00:01:24,560 Speaker 3: I've always led with what works for me because each 23 00:01:24,601 --> 00:01:26,520 Speaker 3: and every one of us, I think, which is where 24 00:01:26,521 --> 00:01:29,761 Speaker 3: we get the blurred lines from listening to forty five 25 00:01:29,801 --> 00:01:34,561 Speaker 3: different podcasts, Like, obviously there's intellectual people on those podcasts 26 00:01:34,601 --> 00:01:36,881 Speaker 3: as well, but it doesn't come down to the finite, 27 00:01:37,000 --> 00:01:40,041 Speaker 3: intricate pieces of going like what works for me might 28 00:01:40,081 --> 00:01:42,281 Speaker 3: not work for you, because each. 29 00:01:42,081 --> 00:01:45,321 Speaker 2: And every one of us are so different. Yes, we've 30 00:01:45,321 --> 00:01:48,921 Speaker 2: got the basic makeup, I absolutely. 31 00:01:48,361 --> 00:01:50,520 Speaker 3: Agree, but what might work for you might not work 32 00:01:50,561 --> 00:01:52,761 Speaker 3: for me, And that's absolutely okay. 33 00:01:53,041 --> 00:01:55,921 Speaker 1: The reason that I wanted to talk about this is 34 00:01:55,961 --> 00:01:59,081 Speaker 1: because I got sent a meme by my friends the 35 00:01:59,121 --> 00:02:03,721 Speaker 1: other day. It's a picture of Barbie and Barbie's eating 36 00:02:03,801 --> 00:02:08,001 Speaker 1: protein ice cream, and it says I've faced more peer 37 00:02:08,081 --> 00:02:10,840 Speaker 1: pressure to eat protein midlife than I did to take 38 00:02:10,921 --> 00:02:12,961 Speaker 1: drugs in my teens. 39 00:02:13,800 --> 00:02:18,161 Speaker 3: I absolutely am with you on this, Katie. I can't 40 00:02:18,520 --> 00:02:24,321 Speaker 3: now find a yogurt for my teenage daughter that doesn't 41 00:02:24,441 --> 00:02:25,641 Speaker 3: have protein in it. 42 00:02:26,281 --> 00:02:29,281 Speaker 2: Kids, in my opinion, don't need. 43 00:02:29,041 --> 00:02:31,840 Speaker 3: To be topping up with all of this extra protein, 44 00:02:32,041 --> 00:02:35,681 Speaker 3: and adults also have to be aware of the type 45 00:02:35,680 --> 00:02:38,281 Speaker 3: of protein that they're having and how much of it 46 00:02:38,361 --> 00:02:41,081 Speaker 3: why they're like looking for it almost And yeah, I'm 47 00:02:41,081 --> 00:02:43,761 Speaker 3: one hundred percent with your friend. I don't even consume 48 00:02:44,001 --> 00:02:46,961 Speaker 3: protein ice cream, but I do know that your husband 49 00:02:46,960 --> 00:02:47,361 Speaker 3: loves it. 50 00:02:48,240 --> 00:02:52,281 Speaker 1: Yeah. I think because he's trying to eat more protein 51 00:02:52,721 --> 00:02:55,201 Speaker 1: and he likes ice cream and is trying to eat 52 00:02:55,321 --> 00:02:59,160 Speaker 1: less sugar and shit, that he's like, whoa, if I've 53 00:02:59,161 --> 00:03:01,921 Speaker 1: got an ice cream that's full of protein, yeah, then 54 00:03:01,960 --> 00:03:05,201 Speaker 1: surely that's better. But also my kids are vegetarian and 55 00:03:05,240 --> 00:03:07,401 Speaker 1: so they are not eating meat, so they're not getting 56 00:03:07,441 --> 00:03:11,201 Speaker 1: their protein like we get protein. Let's start with fitness, 57 00:03:11,401 --> 00:03:15,681 Speaker 1: because I hear a lot about how we need to 58 00:03:15,761 --> 00:03:20,481 Speaker 1: be doing strength training so weights. I used to go 59 00:03:20,520 --> 00:03:22,681 Speaker 1: to the gym and feel like if I hadn't built 60 00:03:22,761 --> 00:03:24,841 Speaker 1: up a sweat and done some sort of cardio, that 61 00:03:24,921 --> 00:03:27,921 Speaker 1: I hadn't actually worked out properly. But that's not true. 62 00:03:27,761 --> 00:03:30,361 Speaker 3: Is it. I think if we were to sort of 63 00:03:30,401 --> 00:03:33,081 Speaker 3: like debunk a few things, just from my opinion, I 64 00:03:33,121 --> 00:03:35,561 Speaker 3: think that what it is is that it just changes 65 00:03:35,601 --> 00:03:38,281 Speaker 3: over time. So it evolves with the age in which 66 00:03:38,281 --> 00:03:40,361 Speaker 3: you are. So yes, back in the day when we 67 00:03:40,401 --> 00:03:43,361 Speaker 3: went and we had three hours to spare to go 68 00:03:43,441 --> 00:03:45,761 Speaker 3: to the gym, you know, like that was never me. 69 00:03:45,961 --> 00:03:47,361 Speaker 2: Oh that was I went through a. 70 00:03:47,401 --> 00:03:51,841 Speaker 3: Phase and I was a different age at a different stage, 71 00:03:51,921 --> 00:03:55,081 Speaker 3: and I think from that particular requirement, yes, you need 72 00:03:55,081 --> 00:03:57,641 Speaker 3: to have the cardio element in there because your body 73 00:03:57,681 --> 00:04:01,081 Speaker 3: should and would be able to sustain that. And you know, 74 00:04:01,121 --> 00:04:04,160 Speaker 3: we're probably not looking at other markers later on down 75 00:04:04,161 --> 00:04:06,761 Speaker 3: the track, like we are now in our forties and 76 00:04:06,761 --> 00:04:10,121 Speaker 3: we're sort of going, Okay, well, what worked then doesn't 77 00:04:10,161 --> 00:04:13,880 Speaker 3: work for us now fitness is just branded as fitness, right, 78 00:04:13,961 --> 00:04:16,481 Speaker 3: so everyone thinks it's just an overall for each and 79 00:04:16,481 --> 00:04:20,161 Speaker 3: every one of us. I think you from that creates 80 00:04:20,321 --> 00:04:23,081 Speaker 3: so much havoc in your head and the noise and 81 00:04:23,161 --> 00:04:26,281 Speaker 3: like get so confused that that's where most people fall 82 00:04:26,320 --> 00:04:29,561 Speaker 3: off the bandwagon of a wanting to do anything, be 83 00:04:29,681 --> 00:04:32,440 Speaker 3: feeling intimidated to know what they're meant to be doing 84 00:04:32,761 --> 00:04:35,121 Speaker 3: and see what looks to be working for that person 85 00:04:35,201 --> 00:04:36,361 Speaker 3: might not be working. 86 00:04:36,081 --> 00:04:37,441 Speaker 2: For that person. Does that make sense? 87 00:04:37,521 --> 00:04:40,121 Speaker 3: Yeah, So to go back to what you're saying, yeah, 88 00:04:40,161 --> 00:04:44,001 Speaker 3: like right now, within our age bracket, your cardio is 89 00:04:44,041 --> 00:04:47,241 Speaker 3: going to come from different sources rather than going to 90 00:04:47,281 --> 00:04:49,721 Speaker 3: the gym and smashing out forty five minutes on a treadmill. 91 00:04:49,921 --> 00:04:50,361 Speaker 2: Yeah. 92 00:04:50,440 --> 00:04:52,840 Speaker 3: Now, don't get me wrong, if you're training for something 93 00:04:52,880 --> 00:04:55,681 Speaker 3: in particular that requires you, like a marathon or a 94 00:04:55,721 --> 00:04:59,281 Speaker 3: half marathon or a ten kilometer run, and it requires 95 00:04:59,320 --> 00:05:01,400 Speaker 3: you to be able to run at length in a 96 00:05:01,440 --> 00:05:05,121 Speaker 3: particular zone, then that's a different story. 97 00:05:05,241 --> 00:05:06,481 Speaker 2: Yeah, you're talking. 98 00:05:06,201 --> 00:05:11,721 Speaker 3: To me about general fitness, general fitness, general population attending. 99 00:05:12,161 --> 00:05:12,921 Speaker 2: And I have to. 100 00:05:12,880 --> 00:05:15,601 Speaker 3: Give her credit where all of this is due is 101 00:05:15,681 --> 00:05:19,961 Speaker 3: doctor Stacy Tims For everything that she does within this space, 102 00:05:20,001 --> 00:05:23,681 Speaker 3: within this world of fitness, movement and training, is she 103 00:05:23,841 --> 00:05:28,080 Speaker 3: is very specific to women. Now, she also goes down 104 00:05:28,121 --> 00:05:31,481 Speaker 3: the track of where we are right now in our 105 00:05:31,521 --> 00:05:35,201 Speaker 3: age group is definitely higher weight bracket. So you want 106 00:05:35,201 --> 00:05:38,760 Speaker 3: to be lifting like you want that lifting strength style 107 00:05:39,041 --> 00:05:42,281 Speaker 3: training where you are lifting at the heaviest you can 108 00:05:42,361 --> 00:05:44,801 Speaker 3: lift at Each and every one of us is going 109 00:05:44,841 --> 00:05:47,401 Speaker 3: to be different, but for lower reps. So you want 110 00:05:47,721 --> 00:05:51,200 Speaker 3: higher weight volume lower reps. Yeah, so you won't be 111 00:05:51,241 --> 00:05:54,481 Speaker 3: doing your fifteen to twenty five reps of your very 112 00:05:54,521 --> 00:05:58,441 Speaker 3: bare minimal squat. You'll be lifting as heavy as you 113 00:05:58,561 --> 00:06:02,161 Speaker 3: physically can and over time that will get heavier. But 114 00:06:02,481 --> 00:06:04,640 Speaker 3: that's what you want to be doing in that lower rep. 115 00:06:04,521 --> 00:06:07,440 Speaker 1: Range, even if you can only do it once, Is 116 00:06:07,481 --> 00:06:11,041 Speaker 1: that better? Than doing one that you can do easier 117 00:06:11,161 --> 00:06:12,081 Speaker 1: twenty times. 118 00:06:12,320 --> 00:06:15,201 Speaker 3: Yeah, women in our age group should be doing two 119 00:06:15,241 --> 00:06:19,681 Speaker 3: to three heavy lifting sessions a week, and then obviously 120 00:06:19,721 --> 00:06:22,361 Speaker 3: on your down days you don't have to be down. 121 00:06:22,481 --> 00:06:24,801 Speaker 3: That doesn't mean like you lay down and stay down 122 00:06:24,841 --> 00:06:27,520 Speaker 3: and you don't do anything on those days. My advice 123 00:06:27,721 --> 00:06:30,801 Speaker 3: to everyone is that thirty minutes of movement per day. 124 00:06:31,161 --> 00:06:33,320 Speaker 3: It should be achievable for each and every one of 125 00:06:33,401 --> 00:06:37,961 Speaker 3: us because we're running on high stress markers already. Quartersole 126 00:06:38,041 --> 00:06:41,481 Speaker 3: levels are peaked, and when quartersole levels are peaked for 127 00:06:41,561 --> 00:06:44,961 Speaker 3: women within our age bracket, I think it's got all 128 00:06:44,961 --> 00:06:48,401 Speaker 3: the backing that shows that. Obviously that is where we're 129 00:06:48,440 --> 00:06:52,520 Speaker 3: getting stuck almost with our training, with our weight without everything, 130 00:06:52,561 --> 00:06:55,440 Speaker 3: because we want to bring the quarters markers down to 131 00:06:55,481 --> 00:06:56,241 Speaker 3: a healthier. 132 00:06:56,081 --> 00:06:59,200 Speaker 1: And that's what causes belly fat, isn't it and double 133 00:06:59,320 --> 00:07:02,440 Speaker 1: chin like neck fat. Because I get served the ads 134 00:07:02,481 --> 00:07:05,160 Speaker 1: on Instagram all the time for whatever brand it is 135 00:07:05,161 --> 00:07:07,841 Speaker 1: is telling me that my call to soule levels, well, 136 00:07:07,880 --> 00:07:10,081 Speaker 1: actually what they're telling me is you don't need to 137 00:07:10,121 --> 00:07:12,201 Speaker 1: exercise more, you just need to get your car to 138 00:07:12,281 --> 00:07:14,721 Speaker 1: sole levels down. Look, I don't believe that. 139 00:07:14,921 --> 00:07:18,001 Speaker 3: I think you're also probably been talking out aloud in 140 00:07:18,041 --> 00:07:19,081 Speaker 3: your phone's probably listening. 141 00:07:19,121 --> 00:07:22,041 Speaker 1: Oh, I just mad. I made the stupid decision to 142 00:07:22,161 --> 00:07:25,321 Speaker 1: click on one one of them, and now that's all 143 00:07:25,361 --> 00:07:27,961 Speaker 1: I ever get, which drives me crazy. So when you 144 00:07:28,001 --> 00:07:30,801 Speaker 1: say thirty minutes a day, I've had a lot of 145 00:07:30,841 --> 00:07:34,961 Speaker 1: good things about walking. Walking's good, right, Yeah, walking is good. 146 00:07:35,041 --> 00:07:35,361 Speaker 2: Yeah. 147 00:07:35,481 --> 00:07:38,161 Speaker 1: When we look at what my exercise routine looks like 148 00:07:38,241 --> 00:07:41,041 Speaker 1: compared to yours, we're not expecting people to do your 149 00:07:41,121 --> 00:07:44,001 Speaker 1: routine because you're a machine. You take it to the 150 00:07:44,041 --> 00:07:44,600 Speaker 1: next level. 151 00:07:44,801 --> 00:07:45,161 Speaker 3: Yeah. 152 00:07:45,241 --> 00:07:47,081 Speaker 2: I love a good hit of adrenaline. 153 00:07:47,361 --> 00:07:50,041 Speaker 1: Yeah, I mean you enjoy Yeah, you enjoy it. And look, 154 00:07:50,041 --> 00:07:53,041 Speaker 1: don't get me wrong, I enjoy exercise once it's done, 155 00:07:53,121 --> 00:07:55,641 Speaker 1: Like I love the feeling, and I crave it when 156 00:07:55,641 --> 00:07:58,081 Speaker 1: I'm not doing it, I don't think I get intense 157 00:07:58,201 --> 00:08:01,601 Speaker 1: the Yeah, the enjoyment from the intense workout there. And look, 158 00:08:01,601 --> 00:08:03,801 Speaker 1: don't get me wrong, but I love your body absolutely 159 00:08:03,881 --> 00:08:06,521 Speaker 1: I will. I can't be bothered to get there though, 160 00:08:08,881 --> 00:08:11,161 Speaker 1: So someone like me so, and this doesn't work for 161 00:08:11,201 --> 00:08:13,601 Speaker 1: everybody because of time and kids and all the rest 162 00:08:13,601 --> 00:08:17,161 Speaker 1: of it. I like to try and do four kilometers 163 00:08:17,241 --> 00:08:17,961 Speaker 1: walking a day. 164 00:08:18,161 --> 00:08:19,001 Speaker 2: Yeah, that's great. 165 00:08:19,481 --> 00:08:21,881 Speaker 1: And by the end of the day and I use 166 00:08:21,961 --> 00:08:24,401 Speaker 1: my Apple Watch to check, I hope to have got 167 00:08:24,481 --> 00:08:29,201 Speaker 1: to at least ten thousand steps. Now, I am somebody 168 00:08:29,321 --> 00:08:34,921 Speaker 1: who absolutely does not love running, and don't you fucking 169 00:08:34,961 --> 00:08:38,241 Speaker 1: ever put me on the assault bike like that is 170 00:08:38,321 --> 00:08:41,841 Speaker 1: something that I absolutely hate. I also hate the fact 171 00:08:41,881 --> 00:08:44,801 Speaker 1: that you're smashing it out and you're so sweaty and 172 00:08:44,841 --> 00:08:47,321 Speaker 1: it's so hard and then you look down and you've 173 00:08:47,361 --> 00:08:50,961 Speaker 1: burnt four calories. Like it's soul destroying. 174 00:08:51,281 --> 00:08:52,001 Speaker 2: Soul destroying. 175 00:08:52,161 --> 00:08:55,961 Speaker 1: So what is important for someone like me in my 176 00:08:56,081 --> 00:09:00,121 Speaker 1: forties to be doing so in terms of the thirty 177 00:09:00,161 --> 00:09:02,761 Speaker 1: minutes movement? Is walking just enough? Or do I need 178 00:09:02,801 --> 00:09:05,041 Speaker 1: to do cardio that really gets my heart rate? 179 00:09:05,601 --> 00:09:08,281 Speaker 3: If I was talking to like general population, what you 180 00:09:08,361 --> 00:09:10,521 Speaker 3: need is movement and you need to start. 181 00:09:11,081 --> 00:09:12,361 Speaker 2: The scariest part is starting. 182 00:09:12,441 --> 00:09:15,041 Speaker 3: Yeah, I get it, but walking every day for thirty 183 00:09:15,041 --> 00:09:18,041 Speaker 3: minutes a day. I would happily take from a client 184 00:09:18,081 --> 00:09:20,321 Speaker 3: if that was where we had to start, and then 185 00:09:20,481 --> 00:09:23,521 Speaker 3: I would build it out from their women within their forties. 186 00:09:23,761 --> 00:09:27,761 Speaker 3: From a movement perspective, it's the two to three strength sessions, 187 00:09:27,801 --> 00:09:30,161 Speaker 3: like lifting as heavy as you can, lowering the rep 188 00:09:30,241 --> 00:09:33,921 Speaker 3: range and really like focusing in on that. The suggestion 189 00:09:34,121 --> 00:09:38,001 Speaker 3: with cuddiovascula is you need to like basically push your 190 00:09:38,041 --> 00:09:40,201 Speaker 3: max rate. So from you, I'd put you on the 191 00:09:40,241 --> 00:09:43,441 Speaker 3: salt bike and we're going for thirty seconds. I want 192 00:09:43,481 --> 00:09:46,921 Speaker 3: like ninety five percent effort from you, but you know 193 00:09:47,001 --> 00:09:49,721 Speaker 3: that you're only doing it for thirty seconds. I want 194 00:09:49,721 --> 00:09:51,841 Speaker 3: you to peak for the thirty seconds and then we 195 00:09:51,921 --> 00:09:53,161 Speaker 3: drop off, you recover. 196 00:09:53,881 --> 00:09:55,841 Speaker 1: Why and then we do it on salt bike. 197 00:09:56,881 --> 00:09:58,561 Speaker 2: Why why a salt bike. 198 00:09:58,601 --> 00:10:01,641 Speaker 3: We could do burpies, we could do pull ups, like 199 00:10:01,761 --> 00:10:04,921 Speaker 3: it could be anything that you know is going to 200 00:10:05,201 --> 00:10:08,721 Speaker 3: stretch your heart rate into that next peak. 201 00:10:08,601 --> 00:10:10,081 Speaker 2: Zone for thirty seconds. 202 00:10:10,161 --> 00:10:12,001 Speaker 1: Yeah, will that stretch my heart rate? 203 00:10:12,161 --> 00:10:15,121 Speaker 3: Just thinking about in and then we do it for 204 00:10:15,321 --> 00:10:18,961 Speaker 3: like say between one and five times, Okay, think about 205 00:10:18,961 --> 00:10:23,081 Speaker 3: that thirty seconds, Yeah, say four to five times. Two 206 00:10:23,121 --> 00:10:25,401 Speaker 3: minutes to two and a half minutes worth of cardio 207 00:10:25,521 --> 00:10:28,161 Speaker 3: is what I'm asking for you, but at ninety five percent, 208 00:10:28,241 --> 00:10:31,121 Speaker 3: Like I'm asking for max effort within that thirty second 209 00:10:31,121 --> 00:10:34,401 Speaker 3: space per day or no, not per day, like within 210 00:10:34,441 --> 00:10:36,881 Speaker 3: the same like ranges. What you're sort of doing within 211 00:10:36,921 --> 00:10:39,321 Speaker 3: your lifting sessions as well, So it would be like 212 00:10:39,481 --> 00:10:41,681 Speaker 3: one to three times a week if you were to 213 00:10:41,681 --> 00:10:42,041 Speaker 3: do that. 214 00:10:42,321 --> 00:10:45,441 Speaker 2: Oh yeah, that feels doable. Yeah. 215 00:10:45,601 --> 00:10:47,681 Speaker 3: And so what it's doing is like getting your heart 216 00:10:47,761 --> 00:10:51,921 Speaker 3: rate to a peak that is your max effort and 217 00:10:52,001 --> 00:10:55,361 Speaker 3: holding it there for that thirty seconds. That's the cardiovascular 218 00:10:55,801 --> 00:10:57,601 Speaker 3: and then what we're doing with it is we're not 219 00:10:57,681 --> 00:11:00,921 Speaker 3: then for a long period of time. So instead of 220 00:11:00,961 --> 00:11:04,521 Speaker 3: doing a high intensity workout where your heart rate and 221 00:11:04,561 --> 00:11:08,081 Speaker 3: everything up in that high range for forty five minutes, 222 00:11:08,161 --> 00:11:12,041 Speaker 3: because that then is changing the quartersol levels and the 223 00:11:12,041 --> 00:11:14,801 Speaker 3: adrenals and your bodies, your body's sort of grabbing onto 224 00:11:14,841 --> 00:11:17,041 Speaker 3: whatever it can in order to stay in that peak 225 00:11:17,121 --> 00:11:18,721 Speaker 3: zone for that forty five minutes. 226 00:11:20,001 --> 00:11:21,681 Speaker 2: What about So like. 227 00:11:21,641 --> 00:11:25,681 Speaker 1: I don't mind doing those hardbursts, but I don't want 228 00:11:25,721 --> 00:11:28,121 Speaker 1: to be doing long periods of time. One of the 229 00:11:28,161 --> 00:11:30,761 Speaker 1: things I try and do once a week is a 230 00:11:30,921 --> 00:11:34,921 Speaker 1: run walk. So when I say run, it's certainly not sprinting. 231 00:11:35,041 --> 00:11:35,681 Speaker 2: It's a job. 232 00:11:36,321 --> 00:11:40,121 Speaker 1: So one minute and then forty five minute walk. So 233 00:11:40,321 --> 00:11:44,521 Speaker 1: one minute of running followed by forty five seconds of 234 00:11:44,641 --> 00:11:48,241 Speaker 1: walking and then twelve rounds, so you end up doing 235 00:11:48,441 --> 00:11:50,001 Speaker 1: twelve minutes of running. 236 00:11:49,841 --> 00:11:53,121 Speaker 3: A minute worth of injected heart rate and then coming 237 00:11:53,161 --> 00:11:54,361 Speaker 3: back off rest period. 238 00:11:54,481 --> 00:11:55,241 Speaker 2: I think that's great. 239 00:11:55,281 --> 00:11:57,481 Speaker 3: And I think that if you were building out and 240 00:11:57,521 --> 00:12:00,521 Speaker 3: you're you know, you're starting off with your running, and 241 00:12:00,561 --> 00:12:03,561 Speaker 3: you've got a goal of wanting to, you know, run 242 00:12:03,641 --> 00:12:06,401 Speaker 3: consistently for fifteen minutes, like, then you. 243 00:12:06,361 --> 00:12:07,801 Speaker 2: Set yourself that challenge. 244 00:12:08,201 --> 00:12:12,280 Speaker 3: Start where it feels like it's going to be achievable 245 00:12:12,561 --> 00:12:16,241 Speaker 3: even fifteen minutes. If your goal is fifteen minutes and 246 00:12:16,281 --> 00:12:19,961 Speaker 3: you're still seeing that as being a stretch, then bring 247 00:12:19,961 --> 00:12:23,161 Speaker 3: it back to ten. We need to make these things 248 00:12:23,241 --> 00:12:26,001 Speaker 3: achievable for us, because the bigger the mountain that we 249 00:12:26,041 --> 00:12:28,041 Speaker 3: make out of it, the less we're going to try 250 00:12:28,081 --> 00:12:28,561 Speaker 3: and climb it. 251 00:12:28,801 --> 00:12:31,561 Speaker 1: Yeah, and when you talk about achievable as well, so 252 00:12:31,801 --> 00:12:35,481 Speaker 1: I want to bring in the conversation the different types 253 00:12:35,521 --> 00:12:38,241 Speaker 1: of exercises that you can do that are more fun. 254 00:12:38,681 --> 00:12:41,241 Speaker 1: So like I hate walking on a treadmill. If it's 255 00:12:41,321 --> 00:12:44,281 Speaker 1: raining outside and I'm walking on a treadmill, I'm so bored. 256 00:12:44,361 --> 00:12:46,561 Speaker 1: I'm looking down at the time and wanting. 257 00:12:46,441 --> 00:12:47,041 Speaker 2: To hurry up. 258 00:12:47,361 --> 00:12:52,121 Speaker 1: That's not enjoyable to me. Running is not enjoyable to me. However, 259 00:12:52,641 --> 00:12:56,561 Speaker 1: walking in nature I love. But things that I think 260 00:12:56,641 --> 00:13:00,481 Speaker 1: people forget that our exercise, Like, I got a friend 261 00:13:00,521 --> 00:13:02,001 Speaker 1: who loves doing a dance class. 262 00:13:02,201 --> 00:13:05,281 Speaker 3: Yeah, I'm going to try it this week, Katie. I'm 263 00:13:05,321 --> 00:13:08,001 Speaker 3: going to a hip hop class this week. Oh and 264 00:13:08,201 --> 00:13:12,441 Speaker 3: I am shitting my pants because I can do all 265 00:13:12,441 --> 00:13:15,841 Speaker 3: these things like you're saying, I can achieve lots of 266 00:13:15,961 --> 00:13:19,841 Speaker 3: hard things. Ye, when it comes to fitness and and sport. 267 00:13:19,921 --> 00:13:22,121 Speaker 3: And I've played at elite levels and now you put 268 00:13:22,121 --> 00:13:22,881 Speaker 3: me in a dance class. 269 00:13:22,921 --> 00:13:23,761 Speaker 2: I'm shitting my pants. 270 00:13:23,801 --> 00:13:25,481 Speaker 3: I've been shooting my pants for the last four days 271 00:13:25,481 --> 00:13:26,561 Speaker 3: since they said it was booked. 272 00:13:26,761 --> 00:13:29,841 Speaker 1: Yeah, but that will be funny. It's forty five minutes 273 00:13:29,881 --> 00:13:31,401 Speaker 1: fun and that's the sort of thing that you could 274 00:13:31,401 --> 00:13:33,121 Speaker 1: do a group of friends. You can laugh at each other, 275 00:13:33,161 --> 00:13:37,201 Speaker 1: how unco ula and listen to the music. Ye, I 276 00:13:37,201 --> 00:13:38,801 Speaker 1: imagine hip hop. What's that going to be? 277 00:13:38,881 --> 00:13:42,961 Speaker 3: Oh my gosh, I like hip hop pants, like tracksuit 278 00:13:43,001 --> 00:13:44,521 Speaker 3: pants that I can still like hip hop. 279 00:13:45,121 --> 00:13:48,241 Speaker 1: Yeah yeah, so stuff like that. So I like ice skating. 280 00:13:48,641 --> 00:13:52,561 Speaker 1: I enjoy ice skating and it doesn't feel like it's 281 00:13:52,601 --> 00:13:56,361 Speaker 1: something that's particularly strenuous, but actually when you ice skate, 282 00:13:56,681 --> 00:13:59,721 Speaker 1: you're using muscles in your feet and your legs. 283 00:13:59,761 --> 00:14:02,441 Speaker 3: I was like, can we just can put that there 284 00:14:02,481 --> 00:14:05,721 Speaker 3: for one second, because for you. 285 00:14:05,161 --> 00:14:09,041 Speaker 2: It's like nothing. I'm just skating around. It's just easy. 286 00:14:09,521 --> 00:14:11,921 Speaker 3: Doesn't even feel like I'm using it for me, Katie, 287 00:14:11,961 --> 00:14:14,401 Speaker 3: when you said, come on, Rach, let's go ice skating, 288 00:14:14,401 --> 00:14:16,441 Speaker 3: and I said to you, I think it's maybe been 289 00:14:16,481 --> 00:14:18,201 Speaker 3: like twenty years since I've ice skated. 290 00:14:18,361 --> 00:14:19,521 Speaker 2: It'll be fine, It'll be easy. 291 00:14:19,561 --> 00:14:21,281 Speaker 3: As do you know how many days it took my 292 00:14:21,321 --> 00:14:24,441 Speaker 3: body to recover from me and for you to walk 293 00:14:24,481 --> 00:14:27,121 Speaker 3: in the park. So I think that is a great 294 00:14:27,201 --> 00:14:32,001 Speaker 3: example of exactly that when you have a passion, or 295 00:14:32,081 --> 00:14:35,361 Speaker 3: you have a purpose or something that feels your bucket 296 00:14:35,361 --> 00:14:37,721 Speaker 3: and makes you feel good, no matter whether it's dance, 297 00:14:38,081 --> 00:14:42,961 Speaker 3: ice skating, hiking, bloody walking your dogs, if you're getting 298 00:14:43,161 --> 00:14:45,641 Speaker 3: those other things that fill the bucket that. 299 00:14:45,521 --> 00:14:48,761 Speaker 2: Come with movement, it doesn't feel like a chore, right. 300 00:14:48,681 --> 00:14:51,081 Speaker 1: Yeah, And this is what I love. I love the 301 00:14:51,121 --> 00:14:56,761 Speaker 1: realization that to be exercising and moving your body, you 302 00:14:56,801 --> 00:14:58,881 Speaker 1: don't have to be at the gym. You can be 303 00:14:58,921 --> 00:15:01,641 Speaker 1: doing so many other things. And for people with kids, 304 00:15:02,121 --> 00:15:06,441 Speaker 1: one thing that I love doing is the treetop Challenge. 305 00:15:07,161 --> 00:15:08,841 Speaker 1: The Treetop Challenge. 306 00:15:08,481 --> 00:15:13,281 Speaker 3: And kids are such a good marker for accountability because 307 00:15:13,361 --> 00:15:15,601 Speaker 3: they want to do stuff with you, even the older ones, 308 00:15:15,641 --> 00:15:18,521 Speaker 3: they really do want to see you doing well at stuff. 309 00:15:18,561 --> 00:15:22,281 Speaker 3: And going back to your treetop challenge, I use those 310 00:15:22,361 --> 00:15:25,761 Speaker 3: things as like a goal because yeah, I'm literally shooting 311 00:15:25,761 --> 00:15:28,201 Speaker 3: my pants on the inside, but I have two people 312 00:15:28,241 --> 00:15:28,881 Speaker 3: standing there. 313 00:15:28,721 --> 00:15:31,161 Speaker 2: Going, mom, we really want to do it with you. Now. 314 00:15:31,161 --> 00:15:35,481 Speaker 3: If I didn't do the other stuff like the weights 315 00:15:35,521 --> 00:15:38,721 Speaker 3: and the walking every day and things like that, I 316 00:15:38,761 --> 00:15:43,081 Speaker 3: probably wouldn't have the confidence nor the strengths to be 317 00:15:43,201 --> 00:15:45,041 Speaker 3: able to achieve treetop challenge. 318 00:15:45,241 --> 00:15:47,201 Speaker 2: Yeah, like some of them are really hard. 319 00:15:47,281 --> 00:15:49,641 Speaker 1: Some of them are hard, right, And that's a great 320 00:15:49,681 --> 00:15:53,961 Speaker 1: example of you do stuff with your kids all the time. 321 00:15:54,201 --> 00:15:56,641 Speaker 1: We can school holidays looking for stuff to do with 322 00:15:56,641 --> 00:16:00,561 Speaker 1: the kids, and how often do we book them into 323 00:16:00,601 --> 00:16:04,241 Speaker 1: something with their siblings or friends or whatever. And then 324 00:16:04,321 --> 00:16:06,441 Speaker 1: you sit and what or you sit and have a 325 00:16:06,561 --> 00:16:11,961 Speaker 1: coffee and oversea whereas ticks two boxes. The kids love 326 00:16:11,961 --> 00:16:15,481 Speaker 1: it when you do shit with them. Yeah, and you're 327 00:16:15,601 --> 00:16:16,761 Speaker 1: moving as well. 328 00:16:16,961 --> 00:16:19,241 Speaker 3: Yeah, well that was exactly right after getting off that 329 00:16:19,241 --> 00:16:20,921 Speaker 3: treetop challenge. I think it was like two and a 330 00:16:20,961 --> 00:16:24,401 Speaker 3: half three hours or something like that. I got off 331 00:16:24,481 --> 00:16:27,041 Speaker 3: I was as naked as them, and the next day 332 00:16:27,081 --> 00:16:29,081 Speaker 3: I was like sore, and I was like, wow, that's 333 00:16:29,121 --> 00:16:33,961 Speaker 3: interesting because it's such a different kind of soreness because 334 00:16:34,201 --> 00:16:38,161 Speaker 3: you're using different muscles and almost like survival muscles. I 335 00:16:38,201 --> 00:16:41,561 Speaker 3: say to a couple of my older clients, I sort 336 00:16:41,561 --> 00:16:44,521 Speaker 3: of go, well, it sounds funny, but it's like survival 337 00:16:44,881 --> 00:16:47,841 Speaker 3: strength that you need to be building now within the 338 00:16:47,881 --> 00:16:51,561 Speaker 3: next age bracket, because I want you to be able 339 00:16:51,601 --> 00:16:53,961 Speaker 3: to squat, and I want you to be able to 340 00:16:54,121 --> 00:16:57,161 Speaker 3: reach for something in your cupboard, and I want you 341 00:16:57,241 --> 00:16:59,481 Speaker 3: to be able to stand on one leg when you're 342 00:16:59,481 --> 00:17:02,161 Speaker 3: putting your pants on confidently that you're not going to 343 00:17:02,241 --> 00:17:02,801 Speaker 3: tumble over. 344 00:17:03,121 --> 00:17:04,841 Speaker 2: I gets the survival. 345 00:17:04,481 --> 00:17:10,080 Speaker 3: Strength so that you can sustain a healthy, lengthy life 346 00:17:10,561 --> 00:17:11,561 Speaker 3: that you're still. 347 00:17:11,281 --> 00:17:13,961 Speaker 2: Able to do things like I look at my mom. 348 00:17:14,080 --> 00:17:16,041 Speaker 3: She's in her seventies this year, and I just go, 349 00:17:16,400 --> 00:17:18,481 Speaker 3: but I still want you to be active in moving 350 00:17:18,521 --> 00:17:20,361 Speaker 3: and able to do things. 351 00:17:20,600 --> 00:17:23,521 Speaker 2: And my girls are looking at you, going come on it. 352 00:17:23,880 --> 00:17:26,561 Speaker 3: But like you know, she gets tired, you know earlier, 353 00:17:26,600 --> 00:17:30,121 Speaker 3: and YadA YadA, But at the same time, she's still active, 354 00:17:30,201 --> 00:17:34,961 Speaker 3: she's still moving, but she's only just rejoined a team. 355 00:17:34,640 --> 00:17:37,441 Speaker 2: Sport with paddle? Is that what it's called paddle? 356 00:17:37,961 --> 00:17:41,921 Speaker 3: And she's loving it because it's created a community. She's 357 00:17:41,961 --> 00:17:44,321 Speaker 3: meeting new people. But not only that, she's getting like 358 00:17:44,600 --> 00:17:47,561 Speaker 3: two hours worth of exercising and now on a Wednesday 359 00:17:47,600 --> 00:17:48,441 Speaker 3: and a Saturday. 360 00:17:48,681 --> 00:17:51,561 Speaker 1: Yeah, what's that one that's like, this. 361 00:17:51,840 --> 00:17:54,840 Speaker 3: Is called puddle but the same as pickle or of 362 00:17:55,001 --> 00:17:56,321 Speaker 3: similar nature to pickleble. 363 00:17:56,521 --> 00:17:56,761 Speaker 2: Yeah. 364 00:17:56,840 --> 00:17:59,680 Speaker 1: Yeah, doing stuff like that. A lot of people don't 365 00:17:59,721 --> 00:18:03,080 Speaker 1: have the confidence to just start something on their own. 366 00:18:03,321 --> 00:18:05,441 Speaker 1: That was me with ice skating. The kids did ice 367 00:18:05,441 --> 00:18:07,640 Speaker 1: skating for years and years, and I was there so 368 00:18:07,761 --> 00:18:09,480 Speaker 1: often and I was that mum that sat in the 369 00:18:09,521 --> 00:18:11,521 Speaker 1: cafeteria doing my emails. 370 00:18:11,681 --> 00:18:12,121 Speaker 2: Yeah. 371 00:18:12,201 --> 00:18:15,041 Speaker 1: I remember seeing an adult class and I was like oh, 372 00:18:15,201 --> 00:18:17,360 Speaker 1: And there was so many times that I was like, oh, 373 00:18:17,400 --> 00:18:20,561 Speaker 1: I don't want to be that sad, you know, weird adult. 374 00:18:21,281 --> 00:18:23,361 Speaker 1: And they joined me into a kids class at one 375 00:18:23,400 --> 00:18:26,441 Speaker 1: point because the level I was at have fun and 376 00:18:26,721 --> 00:18:30,000 Speaker 1: you definitely feel self conscious when you just go, oh 377 00:18:30,041 --> 00:18:33,360 Speaker 1: fuck it. You know this is exercise for me as well. Yeah, 378 00:18:33,400 --> 00:18:34,840 Speaker 1: and it's doing something fun. 379 00:18:34,961 --> 00:18:36,401 Speaker 2: I think it's important. 380 00:18:36,001 --> 00:18:37,961 Speaker 3: On all aspects, and like, this is such a topic 381 00:18:38,001 --> 00:18:40,201 Speaker 3: that I could literally go on about all day with 382 00:18:40,481 --> 00:18:44,241 Speaker 3: but I think it comes down to foundational stuff, mental, spiritual, 383 00:18:44,761 --> 00:18:46,840 Speaker 3: like all of these are key players. But when we 384 00:18:47,001 --> 00:18:49,481 Speaker 3: start to find things that and we feel brave enough 385 00:18:49,521 --> 00:18:52,200 Speaker 3: to sort of just go for that thirty minute walk 386 00:18:52,600 --> 00:18:55,001 Speaker 3: and you just start there. It's about just creating the 387 00:18:55,041 --> 00:18:59,321 Speaker 3: better habits that work for you. Stop looking around at 388 00:18:59,360 --> 00:19:03,720 Speaker 3: everybody else and work out what works for you for 389 00:19:03,801 --> 00:19:07,401 Speaker 3: your body, for your makeup, for your build. 390 00:19:07,241 --> 00:19:08,400 Speaker 2: And for your happiness. 391 00:19:08,840 --> 00:19:13,321 Speaker 3: Right, this is where we get so blurred, Like it's 392 00:19:13,360 --> 00:19:15,521 Speaker 3: kind of like what I say to my girls, Just 393 00:19:15,561 --> 00:19:18,241 Speaker 3: stain your lane. Just focus on your race. You don't 394 00:19:18,241 --> 00:19:20,161 Speaker 3: look sideways, and you don't look back. I've never seen 395 00:19:20,160 --> 00:19:23,200 Speaker 3: a sprinter look back or look sideways. They just look forward. 396 00:19:23,441 --> 00:19:27,641 Speaker 3: Stain in your lane. Focus on you now that fullfitness 397 00:19:27,640 --> 00:19:31,480 Speaker 3: and wellbeing and all of your wellbeing. Do that create 398 00:19:31,521 --> 00:19:34,840 Speaker 3: the habit, focus on you what works for you, and 399 00:19:34,921 --> 00:19:39,240 Speaker 3: if you need help, then you can go to what 400 00:19:39,441 --> 00:19:43,201 Speaker 3: feels right the most, whether it's a gym or a 401 00:19:43,241 --> 00:19:46,680 Speaker 3: outside personal train or an online platform, or go and 402 00:19:46,681 --> 00:19:49,600 Speaker 3: see your doctor and then see where that leads. Or 403 00:19:50,080 --> 00:19:54,761 Speaker 3: just start unpeeling the onion layers and layers and layers 404 00:19:54,801 --> 00:19:58,080 Speaker 3: and layers, and within the layer is the core true 405 00:19:58,561 --> 00:20:01,041 Speaker 3: you in there and the happiness peace. Going back to 406 00:20:01,080 --> 00:20:03,920 Speaker 3: the happiness. Once you fil back a few of those layers, 407 00:20:03,921 --> 00:20:05,081 Speaker 3: you start to feel good about you. 408 00:20:05,640 --> 00:20:09,880 Speaker 1: Yeah, working out which one little enjoyed of you. So, 409 00:20:10,080 --> 00:20:13,001 Speaker 1: just to wrap it up, what would you suggest for 410 00:20:13,160 --> 00:20:17,840 Speaker 1: someone like me? Forty three kids, work busy, same as 411 00:20:17,880 --> 00:20:21,281 Speaker 1: everyone else. What do you think is the most important 412 00:20:21,281 --> 00:20:24,920 Speaker 1: thing for me to do? So thirty minutes of walking. 413 00:20:25,041 --> 00:20:27,600 Speaker 2: Base yeah a day. Yeah. And if you love something else, 414 00:20:27,640 --> 00:20:30,720 Speaker 2: do it. So. If it's not walking, plarties, I like 415 00:20:31,080 --> 00:20:32,441 Speaker 2: love polarates, do plartis. 416 00:20:32,721 --> 00:20:35,400 Speaker 3: The other part is if you love the old school 417 00:20:35,640 --> 00:20:38,281 Speaker 3: stare climber. If you love a stareclimber, get on the 418 00:20:38,281 --> 00:20:40,240 Speaker 3: stair climber just thirty minutes. 419 00:20:40,360 --> 00:20:42,160 Speaker 2: Flick over your legs. See how you feel. 420 00:20:42,400 --> 00:20:43,880 Speaker 3: If you got a bike at home that sits here 421 00:20:43,921 --> 00:20:45,801 Speaker 3: and collects us, sit on it while you watching the 422 00:20:45,801 --> 00:20:49,801 Speaker 3: TV show yep, flick your legs over. There's other benefits 423 00:20:49,840 --> 00:20:53,120 Speaker 3: to walking. The vitamin D, the fresh air, the nature 424 00:20:53,160 --> 00:20:56,641 Speaker 3: like these things we're mental knowing is making your mental 425 00:20:56,681 --> 00:20:58,761 Speaker 3: well being better Yeah and stronger. 426 00:20:59,160 --> 00:21:01,081 Speaker 2: So yes, thirty minutes of walking. 427 00:21:00,880 --> 00:21:03,240 Speaker 1: And then just the importance of the strength. And I 428 00:21:03,281 --> 00:21:06,801 Speaker 1: read a statistic I can't remember where, but it was 429 00:21:06,880 --> 00:21:12,400 Speaker 1: about the amount of elderly people that die from fulls. Yeah, 430 00:21:12,481 --> 00:21:15,080 Speaker 1: and they fall because of them, we lose muscle mass 431 00:21:15,281 --> 00:21:17,720 Speaker 1: and we're not keeping strong and all the rest of it. 432 00:21:17,961 --> 00:21:21,041 Speaker 1: So I hear all the time about the importance of 433 00:21:21,521 --> 00:21:25,201 Speaker 1: at this age keep building your muscle, keep doing your weights. 434 00:21:24,880 --> 00:21:26,360 Speaker 2: And building muscle mass. Yeah. 435 00:21:26,400 --> 00:21:28,921 Speaker 3: For us, I think going back on what worked then 436 00:21:29,001 --> 00:21:31,400 Speaker 3: and what doesn't work now, it is that you have 437 00:21:31,481 --> 00:21:35,000 Speaker 3: to sort of readjust re evaluate, and just pivot. 438 00:21:35,080 --> 00:21:37,720 Speaker 2: I hate the word pivot, but it's true. Just pivot. 439 00:21:37,880 --> 00:21:42,281 Speaker 1: If I did five reps really heavy of each exercise 440 00:21:42,481 --> 00:21:47,041 Speaker 1: and did five exercisiz, is that a good start? Five reps, 441 00:21:47,441 --> 00:21:49,601 Speaker 1: five exercises, five exercises. 442 00:21:49,681 --> 00:21:49,881 Speaker 2: Yeah. 443 00:21:49,880 --> 00:21:54,441 Speaker 3: I think if you wanted to break down something for yourself, 444 00:21:54,681 --> 00:21:57,281 Speaker 3: I think it's really important to ensure that you've got 445 00:21:57,441 --> 00:22:01,400 Speaker 3: a group of muscles across legs and arms and a 446 00:22:01,441 --> 00:22:04,961 Speaker 3: core or like an all body sort of movement or exercise. 447 00:22:05,120 --> 00:22:07,160 Speaker 3: But yeah, the five rep range, you want to make 448 00:22:07,201 --> 00:22:10,121 Speaker 3: sure that you're lifting as heavy as you physically can 449 00:22:10,241 --> 00:22:13,880 Speaker 3: lift with it, right, Yeah, and then do three rounds 450 00:22:13,880 --> 00:22:14,201 Speaker 3: of that. 451 00:22:14,521 --> 00:22:16,360 Speaker 2: You know, people go, I just did a leg day. 452 00:22:16,600 --> 00:22:19,481 Speaker 3: Well, guess what, your legs can't move your arms, so 453 00:22:19,721 --> 00:22:21,001 Speaker 3: you know you need an outstate. 454 00:22:21,481 --> 00:22:23,440 Speaker 2: I love a full body, but that's the way my 455 00:22:23,521 --> 00:22:24,640 Speaker 2: brain works, right. 456 00:22:24,880 --> 00:22:27,321 Speaker 3: My body is like if you told me I had 457 00:22:27,360 --> 00:22:30,360 Speaker 3: to do just legs, I'd be like, yeah, whoa, Yes, 458 00:22:30,481 --> 00:22:33,720 Speaker 3: so good because I know that that is my strength 459 00:22:34,201 --> 00:22:35,801 Speaker 3: and I have to work a little bit harder on 460 00:22:35,801 --> 00:22:37,161 Speaker 3: the top half just naturally. 461 00:22:37,201 --> 00:22:38,601 Speaker 2: That's the way I'm built kind of thing. 462 00:22:38,721 --> 00:22:40,561 Speaker 3: So for me, if I'm doing a full body, I 463 00:22:40,640 --> 00:22:42,360 Speaker 3: know I'm kicking all boxes. 464 00:22:42,880 --> 00:22:46,801 Speaker 1: So thirty minutes a day of something that you enjoy doing, yeah, 465 00:22:46,840 --> 00:22:50,441 Speaker 1: preferably outside couple of strengths a week. 466 00:22:50,721 --> 00:22:55,880 Speaker 3: Yeah, and then balance out relationship with food, relationship with alcohol. 467 00:22:56,201 --> 00:22:59,441 Speaker 2: Hydration. Sleep is a huge. 468 00:22:59,160 --> 00:23:02,521 Speaker 3: Key player to training well, feeling well, and eating well. 469 00:23:02,961 --> 00:23:06,160 Speaker 3: And then you know hydrations throwing there, and yeah, your 470 00:23:06,201 --> 00:23:09,600 Speaker 3: protein intake does need to go up, but preferably I 471 00:23:09,640 --> 00:23:13,120 Speaker 3: would like the protein to come from real food before 472 00:23:13,160 --> 00:23:16,400 Speaker 3: you start to get into the subs. Yeah, supplements are 473 00:23:16,400 --> 00:23:20,801 Speaker 3: there for a reason to supplement, but preferably if you 474 00:23:20,840 --> 00:23:23,561 Speaker 3: can get it from a whole food diet first, and 475 00:23:23,640 --> 00:23:25,641 Speaker 3: foremost and then top up where you need. 476 00:23:26,080 --> 00:23:29,680 Speaker 1: Yeah. I've started looking at ingredients for things, even like 477 00:23:30,041 --> 00:23:32,961 Speaker 1: you know when you buy those chickens and they're like marinated, 478 00:23:33,041 --> 00:23:35,880 Speaker 1: and it's like what is in that marinade and the 479 00:23:35,961 --> 00:23:38,761 Speaker 1: more ingredients that, Like if there's a massive long list 480 00:23:38,801 --> 00:23:41,001 Speaker 1: of ingredients, I'm like, oh no, I don't think that's great. 481 00:23:41,080 --> 00:23:41,321 Speaker 2: Yeah. 482 00:23:41,360 --> 00:23:44,801 Speaker 3: Now, remember everything that I have come at today, Katie, 483 00:23:44,921 --> 00:23:48,681 Speaker 3: is based towards you, and it is coming from my opinions. 484 00:23:48,681 --> 00:23:51,440 Speaker 3: So I am just really covering my ass here because 485 00:23:51,521 --> 00:23:54,360 Speaker 3: within the fitness and movement industry. 486 00:23:53,921 --> 00:23:54,960 Speaker 2: People love. 487 00:23:56,321 --> 00:23:58,961 Speaker 3: Love to like go back and forth on each other 488 00:23:59,041 --> 00:24:01,360 Speaker 3: about what they believe and what's right and what's wrong. 489 00:24:01,640 --> 00:24:03,761 Speaker 2: And I'm purely coming from what works for me. 490 00:24:04,281 --> 00:24:06,120 Speaker 1: Yeah, And I think I think from most of the 491 00:24:06,120 --> 00:24:09,720 Speaker 1: things that I hear from various experts and people in 492 00:24:09,761 --> 00:24:13,001 Speaker 1: the field, is that the movement part is really important. 493 00:24:13,041 --> 00:24:15,441 Speaker 1: So walking is great. I didn't used to think walking. 494 00:24:15,521 --> 00:24:17,080 Speaker 1: I was like, what's the point of walking? Like, it 495 00:24:17,120 --> 00:24:19,521 Speaker 1: doesn't get my heart rate up, it doesn't make me sweat, 496 00:24:19,521 --> 00:24:20,601 Speaker 1: it's not doing anything. 497 00:24:20,681 --> 00:24:22,200 Speaker 2: Oh try telling me that, Katie. 498 00:24:22,321 --> 00:24:26,441 Speaker 3: I had a couple of appointments with my nutritionists whom 499 00:24:26,600 --> 00:24:29,521 Speaker 3: is a gut health specialist, and she pulled my whole 500 00:24:29,880 --> 00:24:33,481 Speaker 3: world apart and she was like, and no more high 501 00:24:33,561 --> 00:24:37,080 Speaker 3: intensity workouts. And I was like what, and she goes, 502 00:24:37,120 --> 00:24:39,360 Speaker 3: I want you to walk every day for thirty to 503 00:24:39,400 --> 00:24:41,600 Speaker 3: forty minutes, and I just want you to walk, preferably 504 00:24:41,640 --> 00:24:43,041 Speaker 3: in nature, but I want you to walk. 505 00:24:43,080 --> 00:24:45,401 Speaker 2: I need to bring your quartersill levers down. 506 00:24:45,521 --> 00:24:48,160 Speaker 3: You are through the roof and this is why this, this, 507 00:24:48,241 --> 00:24:50,801 Speaker 3: and this and this is happening for you. For me, 508 00:24:51,360 --> 00:24:54,080 Speaker 3: I was like, walking, I might as well just be 509 00:24:54,160 --> 00:24:54,961 Speaker 3: watching paint. 510 00:24:54,840 --> 00:24:55,561 Speaker 2: Dry like it. 511 00:24:55,600 --> 00:24:59,480 Speaker 3: But again, it was resetting what I needed because what 512 00:24:59,640 --> 00:25:04,721 Speaker 3: worked then wasn't working now. So interestingly enough it does 513 00:25:04,761 --> 00:25:07,080 Speaker 3: and I I have got living proof of that because 514 00:25:07,600 --> 00:25:11,721 Speaker 3: bloody love that woman. But that was definitely a hard 515 00:25:11,761 --> 00:25:15,041 Speaker 3: transition to get out of. And I signed up for 516 00:25:15,080 --> 00:25:17,241 Speaker 3: High Rocks I think the year after, and she messaged 517 00:25:17,241 --> 00:25:20,120 Speaker 3: me and was like, rage, this is still. 518 00:25:19,961 --> 00:25:24,000 Speaker 2: I was like, oh, sorry, just one more and now 519 00:25:24,041 --> 00:25:26,441 Speaker 2: it's the third year. Yeah. 520 00:25:26,600 --> 00:25:27,840 Speaker 1: Like I said, it's you're a machine. 521 00:25:27,880 --> 00:25:30,321 Speaker 2: You just built differently. We just built differently. I love 522 00:25:30,360 --> 00:25:31,521 Speaker 2: Plati's too, just for the. 523 00:25:31,481 --> 00:25:34,880 Speaker 1: Record, And something that I find works for me is 524 00:25:34,921 --> 00:25:36,761 Speaker 1: getting up and doing it in the morning. If you 525 00:25:36,761 --> 00:25:38,521 Speaker 1: get up and do it in the morning, it's done, 526 00:25:38,640 --> 00:25:41,440 Speaker 1: ticked off the list. You've done that. Because if I 527 00:25:41,600 --> 00:25:43,440 Speaker 1: think that I've got to do it in the evening, 528 00:25:43,840 --> 00:25:46,721 Speaker 1: then I'm like, oh, dreading it and I'm thinking to myself, 529 00:25:46,721 --> 00:25:48,521 Speaker 1: I don't want to go to the gym in the evening. 530 00:25:48,681 --> 00:25:50,681 Speaker 1: If I get it done in the morning, yeah, then 531 00:25:50,801 --> 00:25:53,641 Speaker 1: I'm absolutely good to go. And I also sit at 532 00:25:53,640 --> 00:25:56,920 Speaker 1: a computer all day, as many people do in their work. 533 00:25:57,400 --> 00:26:00,480 Speaker 1: I've introduced a try and do it. I don't always 534 00:26:00,521 --> 00:26:04,440 Speaker 1: remember once an hour. Yeah, we've got stairs that go 535 00:26:04,561 --> 00:26:07,160 Speaker 1: up to our office. Yep, just walking down the stairs 536 00:26:07,160 --> 00:26:09,120 Speaker 1: and back up the stairs again once an hour. 537 00:26:09,281 --> 00:26:12,041 Speaker 3: If you don't do those stairs every hour, stand up 538 00:26:12,080 --> 00:26:13,761 Speaker 3: and do ten to twenty air squats. 539 00:26:13,921 --> 00:26:14,840 Speaker 1: Yeah. Yeah, I've heard that. 540 00:26:14,921 --> 00:26:16,001 Speaker 2: Have you heard that? Yeah? 541 00:26:16,041 --> 00:26:18,561 Speaker 3: And it makes sense right, But in my mind, like 542 00:26:18,921 --> 00:26:20,840 Speaker 3: I go, oh, really, I have to set an alarm 543 00:26:20,921 --> 00:26:21,161 Speaker 3: for that. 544 00:26:21,241 --> 00:26:23,360 Speaker 2: Well, you will until it creates a habit. 545 00:26:23,441 --> 00:26:25,561 Speaker 3: The habit will form, because we know that that's how 546 00:26:25,600 --> 00:26:29,041 Speaker 3: life works. As per your bad habits that have formed, 547 00:26:29,481 --> 00:26:31,121 Speaker 3: you can create good ones too. 548 00:26:31,281 --> 00:26:32,561 Speaker 2: It is absolutely possible. 549 00:26:32,561 --> 00:26:34,961 Speaker 1: My watch is always telling me the stand up to 550 00:26:35,041 --> 00:26:37,280 Speaker 1: stand up, and I'm like, you stand up, you stand up. 551 00:26:37,360 --> 00:26:41,200 Speaker 2: Have you tried doing my job?