WEBVTT - Mini Motivation: Help I hate strength training!

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<v Speaker 1>Why is it so hard to get real answers about

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<v Speaker 1>your health? If you've been told that everything looks fine,

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<v Speaker 1>but you know that something is off, we're not imagining it.

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<v Speaker 1>That's why I created Vitality three sixty to help you

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<v Speaker 1>better understand what's going on inside your body so that

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<v Speaker 1>you can take the targeted action needed. With a functional

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<v Speaker 1>health approach plus testing, we go beyond the guesswork to

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<v Speaker 1>uncover the root causes of your symptoms. I've teamed up

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<v Speaker 1>with Doctyesmina, an incredible integrative GP and together we will

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<v Speaker 1>help you decode your body's signals and answer questions like

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<v Speaker 1>why am I always exhausted? What's really causing my stubborn weight?

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<v Speaker 1>Am I inflamed? Insulin resistant? Or maybe missing key nutrients?

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<v Speaker 1>Because when you understand your body better, you can transform

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<v Speaker 1>your health. Visit v three sixty dot health or check

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<v Speaker 1>out the show notes for more. This is Healthy Her

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<v Speaker 1>with Amelia Phillipson. Welcome to one of my mini motivation episodes.

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<v Speaker 1>These are shorter, targeted episode. It's that delve into one

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<v Speaker 1>single topic, just enough to give you a little turbo

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<v Speaker 1>boost of motivation. Well, today's episode is perfect if you

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<v Speaker 1>have heard that strength training is important for you. You

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<v Speaker 1>know you should be doing it, but you just don't

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<v Speaker 1>like it, and that's totally understandable. Or maybe you don't

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<v Speaker 1>know where to start, or maybe you've tried it and

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<v Speaker 1>you're just not really feeling the vibe. Well, firstly, know

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<v Speaker 1>that you are not alone. I come across so many

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<v Speaker 1>women in this boat who grew up in an era

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<v Speaker 1>where the weights room was just not welcoming for us women.

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<v Speaker 1>It was very male dominated, intimidating. You know, maybe there

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<v Speaker 1>was even a fear of bulking up with weight training. Well,

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<v Speaker 1>I have to say, my friend that the times they

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<v Speaker 1>are a change in and with a robust research around

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<v Speaker 1>women's health, the importance of protecting our valuable lean muscle,

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<v Speaker 1>and of course the metabolic benefits of being strong, we

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<v Speaker 1>are thankfully seeing more and more strength training options for

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<v Speaker 1>us to lead in. And I recently pose this question

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<v Speaker 1>to the Queen of Bone Health, professor Belinda Beck, And

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<v Speaker 1>if you haven't listened to that episode on Bone Health,

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<v Speaker 1>I really highly recommend you do. It was awesome. Belinda

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<v Speaker 1>Beck is a professor in the School of Health Sciences

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<v Speaker 1>and Social Work at Griffith University. On the Gold Coast.

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<v Speaker 1>She's completed a postdoctoral research fellowship at Stanford University, the

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<v Speaker 1>School of Medicine over in California. She's published over one

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<v Speaker 1>hundred scientific papers, and more recently, with her Griffith colleagues,

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<v Speaker 1>she's published the results of this amazing clinical trial called

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<v Speaker 1>the Liftmore Trial, which honestly it re established the benchmark

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<v Speaker 1>of exercise as therapy for osteoporosis and for people with

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<v Speaker 1>low bone mass. So she's turned these results into an

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<v Speaker 1>amazing bone health exercise program called o'neiro, which we speak

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<v Speaker 1>about in that episode. And look, she sits on so

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<v Speaker 1>many boards I can't name them here. But what I

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<v Speaker 1>really love about Professor Belinda is that she's one of

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<v Speaker 1>those rare unicorns who straddles the world of academia with

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<v Speaker 1>real world, hands on programs that us mere models can follow.

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<v Speaker 1>So I posed this question about hating strength training to Belinda,

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<v Speaker 1>and here's what she had to say. There's a group

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<v Speaker 1>of women who grew up with an aversion to strength training.

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<v Speaker 1>You know, in the gym that I worked at, for example,

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<v Speaker 1>for thirteen years. At this gym, I always think of

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<v Speaker 1>it a little bit like a jungle. There were all

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<v Speaker 1>these different species inside this gym. You had, you know

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<v Speaker 1>that all the ladies were on the cardio, the gazelles

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<v Speaker 1>were on the cardio machines, and in the classes, and

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<v Speaker 1>then the weights room where the you know, the elephants

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<v Speaker 1>and the lions, and it was kind of ninety percent

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<v Speaker 1>men in the weights room. And I've worked in this

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<v Speaker 1>gym for thirteen years, and I feel really much like

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<v Speaker 1>it was an era where women were concerned about bulking up.

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<v Speaker 1>The weights area of a gym had this very much

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<v Speaker 1>male dominated and intimidating feeling to it. Butlinda, how much

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<v Speaker 1>do you think that the cultural perspectives have shaped the

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<v Speaker 1>rising incidences of osteoporosis.

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<v Speaker 2>Oh, look, I'm not sure that necessarily is the reason.

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<v Speaker 2>I think that people in general, women and men don't

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<v Speaker 2>do enough exercise. I certainly think that women don't do

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<v Speaker 2>enough strength training, But I don't know that that has

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<v Speaker 2>changed terribly much, you know, in the last century.

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<v Speaker 1>I just see it as an opportunity cost. I think

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<v Speaker 1>of it like this opportunity cost, Like if I could

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<v Speaker 1>rewind and go back to the nineties when I first

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<v Speaker 1>started in the gym and re educate women with what

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<v Speaker 1>we know today, and see more women stepping into the

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<v Speaker 1>weights room and more women not being afraid to lift

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<v Speaker 1>heavy weights. I just do wonder if the landscape would

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<v Speaker 1>be different today, is where I come from.

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<v Speaker 2>Yeah, I think if people had been shown the evidence

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<v Speaker 2>that women very rarely bulk up. You know, there is

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<v Speaker 2>a certain kind of body type that does get quite muscly,

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<v Speaker 2>but that is the absolute rarity. And when older women

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<v Speaker 2>postmenopahorse say to me, I really don't want to get muscly,

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<v Speaker 2>I just say, you wish you know it's not to happen,

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<v Speaker 2>And I'm sorry about that, because I wish that you

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<v Speaker 2>would too. Muscle is your friend. It's the best metabolically

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<v Speaker 2>active tissue in your body. It's so so good for you.

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<v Speaker 2>It's so good functionally.

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<v Speaker 1>Research study of one subject aka me, who's been getting

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<v Speaker 1>a DEXA scan every year on my birthday for the

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<v Speaker 1>last twelve years. I can attest to how bloody hard

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<v Speaker 1>it is to later O must because I train hard,

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<v Speaker 1>I lift extremely heavy, and am I seeing big gains

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<v Speaker 1>every year? I mean this last year, the amount of

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<v Speaker 1>grams of lean tissue on me did not change in

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<v Speaker 1>twelve months. And I do CrossFit so and also I

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<v Speaker 1>think that a woman with curves and that lean, active

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<v Speaker 1>tissue on her is sexy. I think that whole slim

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<v Speaker 1>and skinny thing has gone out the window as well.

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<v Speaker 2>I one hundred percent agree we have some beautiful muscly arms.

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<v Speaker 2>They're never going to be bulk arms, are just going

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<v Speaker 2>to be lovely, shapely arms that look great in a sundress.

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<v Speaker 1>So for a woman sitting here wanting to start strength training,

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<v Speaker 1>not really a fan of it, and unsure how to

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<v Speaker 1>make that leap, what recommendations would you have for her?

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<v Speaker 2>Well, I would definitely seek some professional advice so that

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<v Speaker 2>you do it the right way, and then I would

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<v Speaker 2>get yourself a training buddy. There's just no doubt in

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<v Speaker 2>my mind that having a partner in crime is the

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<v Speaker 2>way to go. They are somebody to help encourage you.

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<v Speaker 2>There's somebody to make you accountable. If oh I don't

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<v Speaker 2>feel like doing it today, now come on, let's go.

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<v Speaker 2>That's the person who is going to keep you going.

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<v Speaker 2>I really think there's strength in numbers. It's the reason

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<v Speaker 2>why we do our neuro in classes because a class

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<v Speaker 2>situation for strength training, supervised strength training is really beneficial.

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<v Speaker 1>And I find it so inspirational. So in CrossFit, for example,

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<v Speaker 1>how a CrossFit class works is that every workout has

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<v Speaker 1>the same structure, which is you have your warm up,

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<v Speaker 1>you do about ten to fifteen minutes of mobility work,

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<v Speaker 1>which can be a combination of active stretching, rolling out rollers,

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<v Speaker 1>et cetera. And then you do your strength component, which

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<v Speaker 1>is usually one or two really heavy compound moves, and

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<v Speaker 1>then you go on to what's called the WAD, which

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<v Speaker 1>is the workout of the day, and that can be

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<v Speaker 1>anywhere from seven minutes to twenty five minutes, and it's

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<v Speaker 1>a mixed bag. It's a surprise. Sometimes it's more cardigo,

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<v Speaker 1>sometimes it's more strength focus and often with high impact

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<v Speaker 1>as well. And so with that strength component of it,

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<v Speaker 1>what's really interesting is that you'll be surrounded by ten

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<v Speaker 1>fifteen other people and you'll look at this petite looking

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<v Speaker 1>person who's lifting twice as much as you are and

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<v Speaker 1>you're so inspired by them, or someone that's ten years

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<v Speaker 1>older than you that's lifting more than you, and you

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<v Speaker 1>learn so much from your gym bodies around you, and

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<v Speaker 1>they give you that confidence and that boosting as well morale.

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<v Speaker 1>So I'm so with you on training in a group

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<v Speaker 1>I think it's much more fun.

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<v Speaker 2>Yeah, for sure. And you learn from their mistakes too.

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<v Speaker 2>When a coach says to the person you're training with,

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<v Speaker 2>you know, you're I don't know what's going on there,

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<v Speaker 2>but your bottom is not where it's supposed to be.

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<v Speaker 2>Can you lift it up a bit high? You get, oh,

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<v Speaker 2>what was mine doing last lift? So it just makes

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<v Speaker 2>you more aware of what you're doing.

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<v Speaker 1>Yeah. Absolutely, And I think your point around whether it's

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<v Speaker 1>getting a personal trainer or a coach or an exercise

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<v Speaker 1>physiologist or those small group classes if you are new

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<v Speaker 1>to strength training, don't underestimate the power of edge ducation

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<v Speaker 1>in confidence, in injury prevention and things like that. And

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<v Speaker 1>even if I know your personal trainers can be expensive,

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<v Speaker 1>but even if you have a trainer that you see

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<v Speaker 1>once a month and they write your program and then

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<v Speaker 1>they can just wave at you across the room and

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<v Speaker 1>you can always tap them on the shoulder when they're

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<v Speaker 1>training someone else, can you just quickly watch my form?

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<v Speaker 1>Does this look okay? You don't have to be paying

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<v Speaker 1>them one hundred dollars a session, three times a week

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<v Speaker 1>to get the most out of a trainer. I think

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<v Speaker 1>they can be really under resource sometimes.

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<v Speaker 2>Yeah, for sure. And like I say, the more at

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<v Speaker 2>risk you are of injury or fracture or whatever condition

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<v Speaker 2>it is, the more you need some expert supervision. And

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<v Speaker 2>so I would definitely be erring on the side of

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<v Speaker 2>an exercise physiologist rather than a personal trainer in terms

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<v Speaker 2>of their expertise and getting that advice, And particularly if

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<v Speaker 2>you're at risk of fracture. Remember, if you have one fracture,

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<v Speaker 2>you are four times more likely to have another fracture.

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<v Speaker 2>So you want to avoid that first fracture at all costs.

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<v Speaker 2>And that's what that's super vision is all about. It's

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<v Speaker 2>keeping you safe. The risk of injury from exercise is

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<v Speaker 2>far less than a doctor will tell you. Doctors tend

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<v Speaker 2>to think that everyone's going to hurt themselves and that's

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<v Speaker 2>not the case. But if it does happen, it can

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<v Speaker 2>be very discouraging. It can really set you back. So

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<v Speaker 2>good to get expert advice.

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<v Speaker 1>Why is it so hard to get real answers about

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<v Speaker 1>your health? If you've been told that everything looks fine,

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<v Speaker 1>but you know that something is off, well, you're not

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<v Speaker 1>imagining it. That's why I created Vitality three point sixty

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<v Speaker 1>to help you better understand what's going on inside your

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<v Speaker 1>body so that you can take the targeted action needed.

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<v Speaker 1>With a functional health approach plus testing, we go beyond

0:10:52.840 --> 0:10:56.359
<v Speaker 1>the guesswork to uncover the root causes of your symptoms.

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<v Speaker 1>I've teamed up with doctor Asmina, an incredible integrative GP,

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<v Speaker 1>and together we will help you decode your body's signals

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<v Speaker 1>and answer questions like why am I always exhausted? What's

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<v Speaker 1>really causing my stubborn weight? Am I inflamed? Insulin resistant?

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<v Speaker 1>Or maybe missing key nutrients? Because when you understand your

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<v Speaker 1>body better, you can transform your health. Visit V three

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<v Speaker 1>sixty dot health or check out the show notes for more.

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<v Speaker 1>Just on the fracture comment. When you say a fracture

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<v Speaker 1>are you talking about It could be an acute fracture

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<v Speaker 1>that occurred in an accident, like you rolled your ankle

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<v Speaker 1>down the step or something like that. Are you referring

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<v Speaker 1>only to exercise induced fracture?

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<v Speaker 2>I'm talking specifically about because if we're doing heavy lifting

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<v Speaker 2>with people with very low bone masks, there is an

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<v Speaker 2>inherent risk a fight. That's the whole reason why you

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<v Speaker 2>need to do a specially designed program that has been

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<v Speaker 2>tested on people like you, supervised by people who are expert.

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<v Speaker 2>So yes, there absolutely is a chance that you can

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<v Speaker 2>have a fracture during heavy lifting, so you do need

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<v Speaker 2>to be aware of that. Most people who don't have

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<v Speaker 2>low bone mass, the risk is extremely low. And in

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<v Speaker 2>years and years of doing a NERO with people with

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<v Speaker 2>low bone mass, it's nearly ten years in July onarly

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<v Speaker 2>ten years, we've had a total of four fractures in

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<v Speaker 2>our clinic during exercise and only one of those has

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<v Speaker 2>actually been related to a lift. So it can happen,

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<v Speaker 2>it's very very rare. You don't want that person to

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<v Speaker 2>be you. The reason why it doesn't happen on our

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<v Speaker 2>watch is because the supervision is so expert.

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<v Speaker 1>So when you said a moment ago about the increased

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<v Speaker 1>risk if you've had one fracture, it increases by four.

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<v Speaker 1>For my listeners who are not osteopenic, so you know

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<v Speaker 1>they're in that healthy bone density range, but they have

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<v Speaker 1>had a fracture before due to an accident of some sort,

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<v Speaker 1>they also four times more likely or is that a

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<v Speaker 1>completely different scenario.

0:13:04.240 --> 0:13:06.240
<v Speaker 2>You know, once upon a time I would have said, no,

0:13:06.480 --> 0:13:09.680
<v Speaker 2>this is only related to what we call minimal trauma fracture.

0:13:09.760 --> 0:13:13.000
<v Speaker 2>Those are the Austia product type fractures. Minimal trauma fracture

0:13:13.080 --> 0:13:15.320
<v Speaker 2>is something that might happen if you lift up a

0:13:15.360 --> 0:13:19.200
<v Speaker 2>grandchild and you fracture a vertebral bone, or if you

0:13:19.280 --> 0:13:21.560
<v Speaker 2>fall from a standing height onto your wrist, that would

0:13:21.559 --> 0:13:24.840
<v Speaker 2>be a minimal trauma fracture. And that's what that statistic

0:13:24.920 --> 0:13:28.600
<v Speaker 2>of have one increases your chances by four times to

0:13:28.679 --> 0:13:31.760
<v Speaker 2>have another minimal trauma fracture. Now, in the past, we

0:13:31.920 --> 0:13:35.080
<v Speaker 2>used to think that a fracture from say a skiing

0:13:35.120 --> 0:13:38.920
<v Speaker 2>accident or something that's more high trauma, is not related.

0:13:38.960 --> 0:13:42.120
<v Speaker 2>But there is some evidence now to say that even

0:13:42.160 --> 0:13:45.840
<v Speaker 2>those high trauma fractures might be a little bit of

0:13:45.880 --> 0:13:49.319
<v Speaker 2>a signal that you are actually at risk.

0:13:49.760 --> 0:13:51.960
<v Speaker 1>Okay, that's really good to know, and I hope my

0:13:52.000 --> 0:13:54.680
<v Speaker 1>listener's got that, because there's lots out there that have

0:13:55.040 --> 0:13:58.160
<v Speaker 1>picked up netball after a twenty year gap and then

0:13:58.280 --> 0:14:01.240
<v Speaker 1>unfortunately ended up with a sport it's injury based fracture,

0:14:01.320 --> 0:14:03.720
<v Speaker 1>So that's really good to know. We mentioned a few

0:14:04.280 --> 0:14:07.360
<v Speaker 1>ways to make strength training more fun, for example doing

0:14:07.400 --> 0:14:09.560
<v Speaker 1>it in a group setting. I want to make sure

0:14:09.600 --> 0:14:12.040
<v Speaker 1>because my listeners are sitting here, you know this episode

0:14:12.080 --> 0:14:14.360
<v Speaker 1>is title to help I hate strength training. Do you

0:14:14.400 --> 0:14:18.000
<v Speaker 1>have any other suggestions that can make strength training a

0:14:18.000 --> 0:14:20.160
<v Speaker 1>little bit more enticing for us?

0:14:20.640 --> 0:14:24.600
<v Speaker 2>I suppose if you hate the process and the main

0:14:24.680 --> 0:14:27.320
<v Speaker 2>thing that you want to focus on is the outcome.

0:14:27.600 --> 0:14:32.360
<v Speaker 2>Your goal is to have some nice, strong, shapely arms,

0:14:32.520 --> 0:14:36.280
<v Speaker 2>or to improve the mass of your bones to prevent fractures,

0:14:36.640 --> 0:14:39.120
<v Speaker 2>then keep your eye on the price. It takes a

0:14:39.120 --> 0:14:42.000
<v Speaker 2>little while, but it actually doesn't take too long for

0:14:42.240 --> 0:14:45.600
<v Speaker 2>muscle changes to be evident. So if you can get

0:14:45.640 --> 0:14:48.720
<v Speaker 2>yourself over that first sort of eight week hump, by

0:14:48.800 --> 0:14:53.320
<v Speaker 2>eight weeks, you're going to see functional and physical change

0:14:53.520 --> 0:14:56.440
<v Speaker 2>that's going to make it worthwhile for you to keep going.

0:14:56.480 --> 0:14:58.440
<v Speaker 2>You won't see the change in bone for a year,

0:14:58.520 --> 0:15:01.080
<v Speaker 2>but you will see those muscle functional change. So keep

0:15:01.120 --> 0:15:03.080
<v Speaker 2>your eye on the price. Yeah.

0:15:03.120 --> 0:15:05.360
<v Speaker 1>I love that. And I'm going to throw another one

0:15:05.360 --> 0:15:08.920
<v Speaker 1>in there as well, Belinda, which is about looking at

0:15:09.040 --> 0:15:12.560
<v Speaker 1>your performance improvement. So the great thing about strength training,

0:15:12.640 --> 0:15:14.840
<v Speaker 1>especially if you're a bit of a numbers person, is

0:15:14.840 --> 0:15:18.560
<v Speaker 1>that you're going to see your weights in proving you

0:15:18.600 --> 0:15:20.600
<v Speaker 1>may have only been able to do two push ups,

0:15:20.840 --> 0:15:23.240
<v Speaker 1>maybe not being able to do zero push ups on

0:15:23.280 --> 0:15:26.080
<v Speaker 1>your toes when you first started, and now you can

0:15:26.120 --> 0:15:28.600
<v Speaker 1>do two, and then a few weeks later you can

0:15:28.640 --> 0:15:31.600
<v Speaker 1>do four. And so I'm a real fan of actually

0:15:32.040 --> 0:15:35.720
<v Speaker 1>measuring and tracking the weights that you're lifting and setting

0:15:35.720 --> 0:15:38.440
<v Speaker 1>yourselves little goals like, for example, I said, a lot

0:15:38.440 --> 0:15:40.520
<v Speaker 1>of my members a goal of being able to deadlift

0:15:40.560 --> 0:15:44.200
<v Speaker 1>their body weight ten times. So think about whatever you

0:15:44.280 --> 0:15:47.840
<v Speaker 1>weigh and loading up that bar, and how many reps

0:15:47.880 --> 0:15:50.280
<v Speaker 1>can you do. Obviously I'm talking about for someone that's

0:15:50.520 --> 0:15:53.080
<v Speaker 1>already regularly strength training, you might have to start at

0:15:53.120 --> 0:15:55.680
<v Speaker 1>half your body weight. Can you deadlift half your body weight?

0:15:55.680 --> 0:15:57.520
<v Speaker 1>But with the goal of being able to deadlift your

0:15:57.520 --> 0:15:59.880
<v Speaker 1>body weight ten times? And then you know, in cross

0:16:00.200 --> 0:16:02.040
<v Speaker 1>we've got some of our ladies that are up to

0:16:02.080 --> 0:16:05.200
<v Speaker 1>double their body weight. I think setting those little, you know,

0:16:05.360 --> 0:16:10.400
<v Speaker 1>measurements and performance based milestones to reach can feel really

0:16:10.600 --> 0:16:12.440
<v Speaker 1>rewarding when you get there. So that's going to be

0:16:12.520 --> 0:16:14.360
<v Speaker 1>one of my little tips to throw in as well.

0:16:14.880 --> 0:16:18.960
<v Speaker 2>I WoT one hundred percent agree. And the natural beauty

0:16:19.000 --> 0:16:22.320
<v Speaker 2>of that suggestion is the fact that those games are

0:16:22.440 --> 0:16:25.480
<v Speaker 2>always much greater and much more obvious. When you start,

0:16:25.680 --> 0:16:29.400
<v Speaker 2>it gets diminishing. I mean, you're probably put you probably

0:16:29.400 --> 0:16:31.600
<v Speaker 2>haven't increased the weight you're lifting for a long time.

0:16:31.680 --> 0:16:34.880
<v Speaker 1>There's this great app called Smollov Junior, and for any

0:16:34.920 --> 0:16:37.680
<v Speaker 1>of my advanced lifters out there, this was what I

0:16:37.680 --> 0:16:41.840
<v Speaker 1>implemented last year after my very depressing dexa result where

0:16:41.840 --> 0:16:47.360
<v Speaker 1>I hadn't improved one gram of muscle mass in twelve months.

0:16:47.480 --> 0:16:50.200
<v Speaker 1>I do this smallov which is a three week program,

0:16:50.200 --> 0:16:52.440
<v Speaker 1>and I was able to get to double my body

0:16:52.440 --> 0:16:55.840
<v Speaker 1>weight in a dead lift. And yes, it's so much

0:16:55.920 --> 0:16:58.360
<v Speaker 1>harder for me. And I see all these newbies coming

0:16:58.400 --> 0:17:01.280
<v Speaker 1>through and they're just increasing their weight. It's a much

0:17:01.320 --> 0:17:05.800
<v Speaker 1>faster ray. I'm like, I hate you right now. I'm

0:17:05.840 --> 0:17:08.400
<v Speaker 1>just inching my way a little bit by little bit.

0:17:08.560 --> 0:17:11.320
<v Speaker 1>So just to wrap up, I'd love to ask you

0:17:11.760 --> 0:17:14.879
<v Speaker 1>if you could pick between one to three strength moves

0:17:14.880 --> 0:17:18.119
<v Speaker 1>that deliver the best bang for buck when it comes

0:17:18.119 --> 0:17:20.480
<v Speaker 1>to bone health. I've got mine in my head, but

0:17:20.520 --> 0:17:22.520
<v Speaker 1>I want to know what yours are. What are your

0:17:22.640 --> 0:17:23.800
<v Speaker 1>favorite strength moves?

0:17:24.040 --> 0:17:25.879
<v Speaker 2>Well, if I told you that, I would have to

0:17:26.000 --> 0:17:28.360
<v Speaker 2>kill you and me like, I can't tell you those.

0:17:29.240 --> 0:17:31.480
<v Speaker 1>I knew you were going to say that that's what

0:17:31.600 --> 0:17:33.919
<v Speaker 1>my listeners a hire for. Well, can I tell you mine?

0:17:34.560 --> 0:17:37.399
<v Speaker 1>From my perspective. If I'm looking at my ladies and

0:17:37.440 --> 0:17:39.480
<v Speaker 1>they're like, I hate the gym. I just want to

0:17:39.520 --> 0:17:41.159
<v Speaker 1>go in and get the best bang for buck. I

0:17:41.200 --> 0:17:45.160
<v Speaker 1>would be choosing compound moves where you're using multiple joints.

0:17:45.240 --> 0:17:48.280
<v Speaker 1>So for example, bicep curl is not a compound move,

0:17:48.280 --> 0:17:50.920
<v Speaker 1>it's only moving one joint. So I would be picking squats.

0:17:51.240 --> 0:17:53.920
<v Speaker 1>I would be picking dead lifts. I would be picking

0:17:54.040 --> 0:17:57.000
<v Speaker 1>a pull move, so whether it's like a chin up,

0:17:57.040 --> 0:17:59.720
<v Speaker 1>a lap pool down and assisted chin up, or the

0:17:59.800 --> 0:18:02.399
<v Speaker 1>very of that and a push move so like a

0:18:02.480 --> 0:18:05.080
<v Speaker 1>bench press push ups. Things like that. You can just

0:18:05.160 --> 0:18:08.400
<v Speaker 1>not and smile, or you can say I completely disagree,

0:18:08.560 --> 0:18:10.200
<v Speaker 1>or I agree, or they sound great.

0:18:10.960 --> 0:18:13.720
<v Speaker 2>I would say most of the literature would be in

0:18:13.800 --> 0:18:16.600
<v Speaker 2>support of that approach. You can't go wrong with that.

0:18:16.800 --> 0:18:19.479
<v Speaker 1>Wonderful Well, look let's leave it there, but there's some

0:18:19.560 --> 0:18:23.320
<v Speaker 1>of those moves ladies get Mastering that squat technique, mastering

0:18:23.320 --> 0:18:26.640
<v Speaker 1>that deadlift technique, if you're even just starting there, that's

0:18:26.680 --> 0:18:29.199
<v Speaker 1>a great place to go. Professor Belinda, thank you so

0:18:29.280 --> 0:18:50.239
<v Speaker 1>much for your time today, My pleasure. Why is it

0:18:50.320 --> 0:18:53.120
<v Speaker 1>so hard to get real answers about your health? If

0:18:53.160 --> 0:18:56.320
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0:18:56.400 --> 0:18:59.080
<v Speaker 1>that something is off, well, you're not imagining it. That's

0:18:59.160 --> 0:19:02.159
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0:19:02.240 --> 0:19:05.439
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0:19:05.520 --> 0:19:08.680
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0:19:08.680 --> 0:19:12.520
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0:19:12.680 --> 0:19:15.960
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0:19:20.200 --> 0:19:23.840
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0:19:24.119 --> 0:19:27.879
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0:19:28.119 --> 0:19:32.520
<v Speaker 1>Am I inflamed? Insulin resistant? Or maybe missing key nutrients?

0:19:32.680 --> 0:19:35.800
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0:19:35.840 --> 0:19:38.680
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<v Speaker 1>out the show notes for more