1
00:00:01,639 --> 00:00:04,800
Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiff Hall,

2
00:00:05,200 --> 00:00:08,160
Speaker 1: I'd like to acknowledge the traditional custodians of the land

3
00:00:08,200 --> 00:00:11,560
Speaker 1: on which I'm recording this podcast, the Wrendar people of

4
00:00:11,560 --> 00:00:14,920
Speaker 1: the cooler Nation. I pay my respects to elders past

5
00:00:15,040 --> 00:00:20,880
Speaker 1: and present. Catherine DMed me with a great question, Tiff.

6
00:00:21,440 --> 00:00:24,440
Speaker 1: Joints cracking and popping during a workout.

7
00:00:24,720 --> 00:00:27,640
Speaker 2: Does that mean you should stop that move? Should you

8
00:00:27,680 --> 00:00:28,360
Speaker 2: modify it?

9
00:00:28,920 --> 00:00:31,080
Speaker 1: If it's not hurting and just a bit of noise,

10
00:00:31,240 --> 00:00:36,040
Speaker 1: is it okay to keep going or are you causing damage? Gosh, Catherine,

11
00:00:36,080 --> 00:00:38,160
Speaker 1: this is such a great question and something I think

12
00:00:38,200 --> 00:00:41,559
Speaker 1: about all the time because my husband always says that

13
00:00:41,680 --> 00:00:44,200
Speaker 1: he can hear me coming before he sees me coming

14
00:00:44,280 --> 00:00:46,920
Speaker 1: up the stairs because my knees crack so much going

15
00:00:47,000 --> 00:00:50,680
Speaker 1: up the stairs. They pop and they crackle, and I

16
00:00:50,800 --> 00:00:54,880
Speaker 1: actually have stage four osteoarthritis in my knees right, So

17
00:00:55,360 --> 00:00:58,000
Speaker 1: they crack and they pop the whole time because it's

18
00:00:58,040 --> 00:01:00,880
Speaker 1: bone on bone and there's no cut there, there's no

19
00:01:01,000 --> 00:01:04,840
Speaker 1: lubricant against the bones, so they are really really noisy.

20
00:01:05,480 --> 00:01:09,480
Speaker 1: But the bottom line is if there is no pain

21
00:01:09,720 --> 00:01:13,240
Speaker 1: accompanied with the noise with it from the joints. Then

22
00:01:13,280 --> 00:01:18,280
Speaker 1: it's absolutely harmless. Okay, So snapping and popping of your

23
00:01:18,360 --> 00:01:22,200
Speaker 1: joints maybe you know, I love cracking my knuckles.

24
00:01:22,240 --> 00:01:23,520
Speaker 2: Hang on, I wonder if I can do it.

25
00:01:25,560 --> 00:01:25,760
Speaker 1: Yeah.

26
00:01:25,840 --> 00:01:28,319
Speaker 2: There, I just cracked my knuckles into the microphone.

27
00:01:28,520 --> 00:01:31,120
Speaker 1: The sound you hear is caused by air bubbles in

28
00:01:31,200 --> 00:01:34,720
Speaker 1: the synovial fluid, right, so the liquid that surrounds and

29
00:01:34,840 --> 00:01:39,319
Speaker 1: lubricates your joints, and by the snapping of tightly stretched

30
00:01:39,360 --> 00:01:42,600
Speaker 1: ligaments as they slide off one bony surface onto another.

31
00:01:42,720 --> 00:01:44,520
Speaker 2: So it's really good. You can really picture that.

32
00:01:45,160 --> 00:01:49,400
Speaker 1: And the sound is sometimes called crepitus, which especially you

33
00:01:49,480 --> 00:01:51,840
Speaker 1: hear it in your knees going up and down the stairs.

34
00:01:51,840 --> 00:01:53,800
Speaker 2: It's like that great creak sound.

35
00:01:54,680 --> 00:01:58,560
Speaker 1: I wouldn't recommend forcing joints to snap or pop like

36
00:01:58,640 --> 00:02:01,360
Speaker 1: I just did. I I can't help it, but it

37
00:02:01,400 --> 00:02:03,760
Speaker 1: just feels so amazing. I crack my hips, you know.

38
00:02:03,800 --> 00:02:05,640
Speaker 1: I pull one leg to the side and I crack,

39
00:02:05,680 --> 00:02:08,520
Speaker 1: and then I crack, and it feels really great. Don't

40
00:02:08,560 --> 00:02:12,880
Speaker 1: go doing that because when a joint cracking sometimes it

41
00:02:12,919 --> 00:02:16,720
Speaker 1: can put a little bit of inflammation there, and especially

42
00:02:16,720 --> 00:02:20,120
Speaker 1: when a joint cracking is accompanied by pain, or swelling.

43
00:02:20,320 --> 00:02:23,919
Speaker 1: It usually indicates that there's some kind of mechanical problem

44
00:02:24,800 --> 00:02:28,160
Speaker 1: or even disease activity within or around the joint, such

45
00:02:28,200 --> 00:02:34,120
Speaker 1: as a torn of frey cartilage and arthritis, and you

46
00:02:34,280 --> 00:02:36,080
Speaker 1: just really want to make sure that you go and

47
00:02:36,120 --> 00:02:39,799
Speaker 1: see a doctor or a professional if you're having pain

48
00:02:40,040 --> 00:02:44,000
Speaker 1: around that pop snapple crack, okay, But if the cracking

49
00:02:44,240 --> 00:02:48,400
Speaker 1: is you know, you've got consistent pain and swelling, you've

50
00:02:48,400 --> 00:02:50,919
Speaker 1: got to say, Yep, this is wrong. Definitely need to

51
00:02:50,960 --> 00:02:54,600
Speaker 1: go see a doctor. But really it's just gas escaping

52
00:02:55,000 --> 00:02:57,960
Speaker 1: from the synovial membrane. And you just got to remember

53
00:02:57,960 --> 00:03:01,520
Speaker 1: that in the joint there two bones which are connected

54
00:03:01,520 --> 00:03:05,359
Speaker 1: by capsule of membrane, and inside that capsule is that fluid.

55
00:03:05,760 --> 00:03:09,000
Speaker 1: And that fluid is like a motor oil for our joints, okay,

56
00:03:09,080 --> 00:03:12,240
Speaker 1: so it provides that lubrication and its slick and it

57
00:03:12,240 --> 00:03:16,200
Speaker 1: moves really really nicely. The fluid also contains oxygen, nitrogen,

58
00:03:16,280 --> 00:03:19,720
Speaker 1: and carbon dioxide. So a popping joints stretches a capsule

59
00:03:20,040 --> 00:03:23,160
Speaker 1: and makes that cracking sound because you're creating a negative

60
00:03:23,160 --> 00:03:26,640
Speaker 1: pressure inside that synovial joint space, which is kind of

61
00:03:26,720 --> 00:03:29,519
Speaker 1: really really cool, And that's why I like to really

62
00:03:29,560 --> 00:03:32,079
Speaker 1: crack my hips every now and then I just think

63
00:03:32,120 --> 00:03:33,760
Speaker 1: about how cool it is and then I like to

64
00:03:33,800 --> 00:03:34,120
Speaker 1: hear it.

65
00:03:34,200 --> 00:03:37,360
Speaker 2: But it's not a good thing to do again.

66
00:03:37,440 --> 00:03:41,280
Speaker 1: It can be that ligament or tendon passing over the bone,

67
00:03:41,720 --> 00:03:44,040
Speaker 1: and it can also be you know, like I said

68
00:03:44,040 --> 00:03:46,560
Speaker 1: that crepitas, which is the wear and tear on your joints.

69
00:03:47,040 --> 00:03:52,640
Speaker 1: A simple solution can be to move more. Definitely, if

70
00:03:52,720 --> 00:03:55,000
Speaker 1: you sit or stand a lot in one position or

71
00:03:55,080 --> 00:03:58,200
Speaker 1: you are more sedentary, you get more stiff and those

72
00:03:58,280 --> 00:03:59,880
Speaker 1: joints will crack more often.

73
00:04:00,840 --> 00:04:01,880
Speaker 2: So you want to.

74
00:04:01,800 --> 00:04:06,400
Speaker 1: Really take breaks at work and in life to move around.

75
00:04:06,520 --> 00:04:09,120
Speaker 1: And it always comes back with I'm a personal trainer,

76
00:04:09,160 --> 00:04:10,880
Speaker 1: so it does come back to movement all the time,

77
00:04:11,320 --> 00:04:14,880
Speaker 1: but does come back to moving and gentle.

78
00:04:14,640 --> 00:04:17,119
Speaker 2: Stretching some mobility.

79
00:04:17,839 --> 00:04:22,040
Speaker 1: The dynamic and static stretches are really important here, and

80
00:04:22,600 --> 00:04:25,960
Speaker 1: you know, just keeping yourself loose and mobile. So coming

81
00:04:26,000 --> 00:04:30,080
Speaker 1: back to your question, Catherine, if it's not hurting, don't

82
00:04:30,080 --> 00:04:31,200
Speaker 1: be afraid of the noise.

83
00:04:31,560 --> 00:04:34,159
Speaker 2: You don't have to modify the movement. It is just

84
00:04:34,240 --> 00:04:35,560
Speaker 2: your body being your body.

85
00:04:35,640 --> 00:04:39,600
Speaker 1: Bodies are amazing and you are not causing any damage,

86
00:04:39,680 --> 00:04:43,200
Speaker 1: So enjoy the noise. I find it quite cool and

87
00:04:43,240 --> 00:04:49,919
Speaker 1: then just keep moving. Mackenzie came to me with a

88
00:04:49,920 --> 00:04:53,599
Speaker 1: great question, Hey, tif, why do I still look soft

89
00:04:53,600 --> 00:04:56,400
Speaker 1: and fluffy when I lift weights four to five times

90
00:04:56,440 --> 00:04:56,839
Speaker 1: a week?

91
00:04:57,560 --> 00:05:00,480
Speaker 2: I don't get it. I'm working my ass off over here, yeah, and.

92
00:05:00,440 --> 00:05:04,200
Speaker 1: Not looking strong. I feel so deflated, like giving up?

93
00:05:04,440 --> 00:05:06,680
Speaker 1: What am I doing wrong? How long will it take

94
00:05:06,680 --> 00:05:10,320
Speaker 1: me to put on lean muscle mass and see some results? Okay,

95
00:05:10,440 --> 00:05:14,679
Speaker 1: so there's a few things here, Mackenzie. Are you lifting

96
00:05:14,720 --> 00:05:17,360
Speaker 1: weights or are you lifting weights with purpose?

97
00:05:17,520 --> 00:05:18,279
Speaker 2: Intentionally?

98
00:05:19,160 --> 00:05:21,440
Speaker 1: There is a huge difference between picking up the weights

99
00:05:21,480 --> 00:05:25,320
Speaker 1: putting them down versus focusing on three important things like

100
00:05:25,360 --> 00:05:30,960
Speaker 1: the mind to muscle connection, strong muscular contraction, and the

101
00:05:31,040 --> 00:05:34,440
Speaker 1: range of motion. And you know, when you focus on

102
00:05:34,480 --> 00:05:38,119
Speaker 1: these things, the mind to muscle connection, honing your mind

103
00:05:38,160 --> 00:05:40,960
Speaker 1: in on that muscle you're working and squeezing and making

104
00:05:41,000 --> 00:05:43,559
Speaker 1: sure your technique is on point and your form is good,

105
00:05:44,440 --> 00:05:46,039
Speaker 1: you're working through a full range.

106
00:05:46,360 --> 00:05:48,640
Speaker 2: You'll be blown away by the results.

107
00:05:48,680 --> 00:05:53,360
Speaker 1: So it really you really do need to be ask

108
00:05:53,440 --> 00:05:55,960
Speaker 1: yourself whether you are very focused in your workouts. You

109
00:05:55,960 --> 00:05:58,919
Speaker 1: can just be moving around picking up the weights, putting

110
00:05:58,960 --> 00:06:01,520
Speaker 1: it down, going through the motion or are you really

111
00:06:01,600 --> 00:06:08,039
Speaker 1: present in that workout challenging yourself with the weights, you know,

112
00:06:08,360 --> 00:06:12,400
Speaker 1: not just sitting at the same weights every week. Okay,

113
00:06:12,400 --> 00:06:15,719
Speaker 1: it's really important to get that progressive overload and to

114
00:06:15,839 --> 00:06:19,400
Speaker 1: have that progression. Then I need to ask you how's

115
00:06:19,400 --> 00:06:23,040
Speaker 1: your cardio. If you're trying to recomposition the body and

116
00:06:23,080 --> 00:06:27,159
Speaker 1: build lean muscle mass and get stronger, then I recommend

117
00:06:27,240 --> 00:06:30,480
Speaker 1: weight training being the high frequency which you're doing, which

118
00:06:30,520 --> 00:06:34,679
Speaker 1: is great, and your cardio training being just a little

119
00:06:34,680 --> 00:06:36,600
Speaker 1: bit part of the plan, but it should.

120
00:06:36,360 --> 00:06:36,800
Speaker 2: Be in there.

121
00:06:36,880 --> 00:06:39,800
Speaker 1: You should have some aerobic activity. It's important for your

122
00:06:40,040 --> 00:06:41,880
Speaker 1: heart health, so you need just a little bit of it.

123
00:06:42,480 --> 00:06:45,880
Speaker 1: And just remember cardio does not keep muscle on your body.

124
00:06:46,120 --> 00:06:48,679
Speaker 1: The weight training does, so you're doing all the right things.

125
00:06:49,600 --> 00:06:53,120
Speaker 1: Weight training is all about the retention of muscle mass,

126
00:06:53,240 --> 00:06:54,280
Speaker 1: really important.

127
00:06:54,560 --> 00:06:56,080
Speaker 2: But if you have some.

128
00:06:56,720 --> 00:06:59,960
Speaker 1: Body fat to lose and you're talking about being soft

129
00:07:00,400 --> 00:07:03,960
Speaker 1: not that hard, look, then you might want to implement

130
00:07:04,080 --> 00:07:07,440
Speaker 1: one to two times a week training some smart cardio

131
00:07:07,560 --> 00:07:11,320
Speaker 1: focused on like tobata or hit training, which is great

132
00:07:11,360 --> 00:07:14,440
Speaker 1: because it won't compromise your muscle mass at all, so

133
00:07:15,160 --> 00:07:17,840
Speaker 1: that softness could just be a little bit of extra

134
00:07:17,920 --> 00:07:22,040
Speaker 1: body fat or water retention, which you can easily fix

135
00:07:22,120 --> 00:07:24,600
Speaker 1: with a bitter cardio, just a little bit on the

136
00:07:24,640 --> 00:07:28,440
Speaker 1: side of that really important weight training. Then I need

137
00:07:28,480 --> 00:07:32,280
Speaker 1: to ask you about your calorie intake, and I've got

138
00:07:32,320 --> 00:07:35,320
Speaker 1: to ask are you under consuming your food one day

139
00:07:35,920 --> 00:07:40,000
Speaker 1: and then over eating the next. The thing is, muscle

140
00:07:40,160 --> 00:07:43,360
Speaker 1: is very expensive tissue. If you're eating too little calories

141
00:07:43,400 --> 00:07:46,120
Speaker 1: for your body or insufficient protein, your body will want

142
00:07:46,160 --> 00:07:51,560
Speaker 1: to sacrifice muscle before fat tissue. Meaning you can be

143
00:07:51,680 --> 00:07:57,560
Speaker 1: lifting weights even with intention and being really really good

144
00:07:57,560 --> 00:08:01,440
Speaker 1: with your weight training with those three factors in eating

145
00:08:01,480 --> 00:08:05,680
Speaker 1: protein at most meals, but not eating sufficient or consistent protein,

146
00:08:05,800 --> 00:08:09,520
Speaker 1: and the body just won't want to retain or keep

147
00:08:09,560 --> 00:08:13,080
Speaker 1: that muscle tissue and it will still be soft and

148
00:08:13,120 --> 00:08:16,559
Speaker 1: fluffy as you call it. It takes intention to make

149
00:08:16,600 --> 00:08:20,280
Speaker 1: sure the body holds onto that muscle, and so maybe

150
00:08:20,440 --> 00:08:24,040
Speaker 1: a protein powder supplement could be good to increase your

151
00:08:24,040 --> 00:08:28,880
Speaker 1: protein intake. If you're putting your muscle through trauma in

152
00:08:28,920 --> 00:08:33,480
Speaker 1: the gym without proper fuel and recovery outside the gym,

153
00:08:33,600 --> 00:08:35,679
Speaker 1: then you won't be putting on that lean muscle mass

154
00:08:35,679 --> 00:08:39,679
Speaker 1: and you will still look very soft. So rebuilding the

155
00:08:39,760 --> 00:08:43,840
Speaker 1: muscle actually happens outside of the workout, in the recovery phase,

156
00:08:44,480 --> 00:08:47,320
Speaker 1: not during the workout. So it's very important to ask

157
00:08:47,360 --> 00:08:49,160
Speaker 1: yourself if your calories.

158
00:08:49,440 --> 00:08:51,640
Speaker 2: Are good and your.

159
00:08:51,480 --> 00:08:55,440
Speaker 1: Protein intake is adequate, and are you tracking and paying

160
00:08:55,480 --> 00:08:57,000
Speaker 1: attention to your nutrient intake.

161
00:08:57,040 --> 00:08:58,640
Speaker 2: That's another important point.

162
00:08:59,120 --> 00:09:05,080
Speaker 1: So calories won't transform your body from soft to shredded,

163
00:09:05,880 --> 00:09:09,040
Speaker 1: and they won't change your body composition, but nutrients will.

164
00:09:09,160 --> 00:09:11,800
Speaker 1: So you've got to pay attention to the nutrients like

165
00:09:12,000 --> 00:09:17,640
Speaker 1: your protein, carbohydrates, your fats, and you know, just toning

166
00:09:17,720 --> 00:09:20,440
Speaker 1: up requires losing fat and maintaining muscles, so you've really

167
00:09:20,520 --> 00:09:23,560
Speaker 1: got to look at those macros and make sure that

168
00:09:23,600 --> 00:09:28,679
Speaker 1: you're hitting them adequately. Determining the best macro nutrient ratios

169
00:09:28,679 --> 00:09:32,360
Speaker 1: for building muscle depends on your age, weight, your high

170
00:09:32,559 --> 00:09:34,560
Speaker 1: your level of physical activity.

171
00:09:34,080 --> 00:09:35,040
Speaker 2: Personal health goals.

172
00:09:35,080 --> 00:09:38,240
Speaker 1: So for a forty year old woman like myself looking

173
00:09:38,240 --> 00:09:41,720
Speaker 1: to build muscle, it's important to focus on balance intakes

174
00:09:41,760 --> 00:09:46,160
Speaker 1: of protein, carbohydrates, and fats. And when you're looking at protein,

175
00:09:46,200 --> 00:09:50,719
Speaker 1: you want an approximately two grams of protein per kilogrammar

176
00:09:50,760 --> 00:09:51,280
Speaker 1: body weight.

177
00:09:51,480 --> 00:09:52,480
Speaker 2: It's really important.

178
00:09:52,559 --> 00:09:57,160
Speaker 1: Sources like lean meats, fish, eggs, dairy, plant based proteins

179
00:09:57,200 --> 00:10:01,920
Speaker 1: like lentil, chips and quinoa all great things. Carbohydrates should

180
00:10:01,920 --> 00:10:04,360
Speaker 1: be forty to sixty percent of your daily calories if

181
00:10:04,360 --> 00:10:06,880
Speaker 1: you're looking to put on lean muscle mass, and they're

182
00:10:06,880 --> 00:10:10,559
Speaker 1: the primary energy source fueling all forms of your activities,

183
00:10:10,600 --> 00:10:13,240
Speaker 1: so you really want to make sure that they're in

184
00:10:13,280 --> 00:10:17,080
Speaker 1: there because they also aid your post workout recovery. And

185
00:10:17,120 --> 00:10:19,360
Speaker 1: then fat should be twenty to thirty five percent of

186
00:10:19,400 --> 00:10:24,280
Speaker 1: your daily calories, okay, and they're essential for your hormone balance,

187
00:10:24,280 --> 00:10:27,360
Speaker 1: which is crucial for muscle growth and overall health. So

188
00:10:27,480 --> 00:10:30,280
Speaker 1: think of your good fats, your avocados, your nuts, your seeds,

189
00:10:30,320 --> 00:10:31,959
Speaker 1: olive oils, fatty fish.

190
00:10:32,000 --> 00:10:35,199
Speaker 2: These are all great stuff that you want to include.

191
00:10:35,840 --> 00:10:39,840
Speaker 1: Just make sure that nutrients are there, that you're eating

192
00:10:39,960 --> 00:10:43,320
Speaker 1: enough protein, that you're lifting those weights with intention, and

193
00:10:43,440 --> 00:10:48,440
Speaker 1: maybe adding some protein powders to kind of get that

194
00:10:48,520 --> 00:10:51,440
Speaker 1: protein intake, but also adding a little bit of cardio

195
00:10:51,559 --> 00:10:55,320
Speaker 1: as well if you want to decrease the body fat.

196
00:10:56,120 --> 00:10:59,679
Speaker 2: This will help to harden your overall look.

197
00:11:01,160 --> 00:11:03,319
Speaker 1: And bring out the lean muscle mass a little bit

198
00:11:03,360 --> 00:11:06,479
Speaker 1: more and you won't be as soft. It's not everyone's

199
00:11:06,520 --> 00:11:11,160
Speaker 1: goal to look hard and you know have such definition.

200
00:11:11,559 --> 00:11:13,839
Speaker 1: But if that is your goal, I hope that this

201
00:11:14,240 --> 00:11:19,000
Speaker 1: answers your question. Thanks so much for listening to Bounce Forward.

202
00:11:19,280 --> 00:11:22,200
Speaker 1: I love having your company, So please DM me on

203
00:11:22,280 --> 00:11:25,520
Speaker 1: Instagram at tifhaul Underscore XO and let me know what

204
00:11:25,559 --> 00:11:28,199
Speaker 1: topics you'd love me to cover. Don't forget to rate

205
00:11:28,240 --> 00:11:31,840
Speaker 1: and review me on your podcast app Speak soon, Happy Days,