1 00:00:00,480 --> 00:00:02,240 Speaker 1: I'm good a team. I hope this finds you well. 2 00:00:03,000 --> 00:00:06,360 Speaker 1: So the other day I did I did a little 3 00:00:06,400 --> 00:00:10,040 Speaker 1: simple video that I put on Instagram about me doing 4 00:00:10,080 --> 00:00:12,680 Speaker 1: a lower body strength movement and body weight movement in 5 00:00:13,400 --> 00:00:17,040 Speaker 1: the garden in my front yard using a bench just 6 00:00:17,120 --> 00:00:20,079 Speaker 1: like a step up. What's actually a seat that's in 7 00:00:20,160 --> 00:00:23,640 Speaker 1: my gardens, like an old railway sleeper that I'm stepping 8 00:00:23,680 --> 00:00:25,560 Speaker 1: up on. And the step is a little bit higher 9 00:00:25,560 --> 00:00:28,560 Speaker 1: than my knee, so it's quite a high step. If 10 00:00:28,560 --> 00:00:30,760 Speaker 1: you want to see it in action, go to Instagram 11 00:00:30,760 --> 00:00:33,080 Speaker 1: and look back a few days. So as I record this, 12 00:00:33,120 --> 00:00:36,040 Speaker 1: it's the twelfth of November, so I don't know, it's 13 00:00:36,080 --> 00:00:38,199 Speaker 1: maybe the eighth or ninth of November something like that, 14 00:00:38,320 --> 00:00:40,240 Speaker 1: or the seventh anyway, if you want to see the movement. 15 00:00:40,280 --> 00:00:44,279 Speaker 1: But my point, my long winded point, is this, I 16 00:00:44,400 --> 00:00:50,080 Speaker 1: was showing my audience how you can train your lower body, 17 00:00:51,240 --> 00:00:56,280 Speaker 1: so quads, ass, glutes, hamstrings, calf a little bit, even 18 00:00:56,320 --> 00:00:58,720 Speaker 1: a little bit of lower back because we go into 19 00:00:58,880 --> 00:01:04,040 Speaker 1: hip flexion and then extension, so really everything from you know, 20 00:01:04,440 --> 00:01:09,160 Speaker 1: kind of the hips down as being worked. And I 21 00:01:09,200 --> 00:01:11,240 Speaker 1: was talking about how if you do it the right way, 22 00:01:11,440 --> 00:01:13,600 Speaker 1: you can vary the height, you can vary the speed, 23 00:01:13,720 --> 00:01:16,240 Speaker 1: you can vary the amount of reps you do, and 24 00:01:16,319 --> 00:01:18,959 Speaker 1: if you slow it down enough and you have a 25 00:01:18,959 --> 00:01:22,120 Speaker 1: look at the movement. So I'm literally lifting my weight, 26 00:01:22,200 --> 00:01:26,679 Speaker 1: which is about eighty five kilos with one leg, so 27 00:01:26,840 --> 00:01:30,080 Speaker 1: the front leg which is up on the step, I'm 28 00:01:30,120 --> 00:01:32,600 Speaker 1: not stepping down with the front leg, I'm leaving it 29 00:01:32,680 --> 00:01:35,640 Speaker 1: up there. And so I'm lifting and lowering eighty five 30 00:01:35,720 --> 00:01:38,720 Speaker 1: kilos and it's a high step, and so it very 31 00:01:38,760 --> 00:01:41,199 Speaker 1: much becomes a strength movement. And then when you slow 32 00:01:41,240 --> 00:01:45,240 Speaker 1: it right down, less momentum, more strength is required at 33 00:01:45,240 --> 00:01:47,480 Speaker 1: the bottom of the movement, where my other foot is 34 00:01:47,520 --> 00:01:50,360 Speaker 1: back down on the ground, my lead foot, my front 35 00:01:50,400 --> 00:01:53,000 Speaker 1: foot is still back on the step. So now I'm 36 00:01:53,040 --> 00:01:59,120 Speaker 1: in like a really quite biomechanically disadvantaged positions, so it 37 00:01:59,280 --> 00:02:01,080 Speaker 1: really requires there's a lot of strength for me to 38 00:02:01,080 --> 00:02:04,640 Speaker 1: get back up. Blah blah blah. So I was just 39 00:02:04,720 --> 00:02:10,200 Speaker 1: demonstrating how we can with next to no equipment, well, 40 00:02:10,240 --> 00:02:13,240 Speaker 1: with no gym equipment, we can get a good training effect. 41 00:02:13,320 --> 00:02:17,760 Speaker 1: We can stress our muscles so that they need to adapt. 42 00:02:17,800 --> 00:02:20,560 Speaker 1: And quite a few people sent me messages. I've got 43 00:02:20,560 --> 00:02:22,760 Speaker 1: a couple of emails. A few people stopped me out 44 00:02:22,800 --> 00:02:25,920 Speaker 1: and about and said, can you expand on that stuff? 45 00:02:27,200 --> 00:02:30,480 Speaker 1: And so today I just want to share some thoughts 46 00:02:30,520 --> 00:02:34,800 Speaker 1: and ideas around some of the fundamentals. Some of this 47 00:02:34,919 --> 00:02:37,480 Speaker 1: I've covered before, but I'll put on my exercise science 48 00:02:37,480 --> 00:02:39,679 Speaker 1: hat again. For some of you, it might be a 49 00:02:39,680 --> 00:02:43,040 Speaker 1: little bit of a revision. For some of you it 50 00:02:43,040 --> 00:02:45,560 Speaker 1: will be brand new. I'll try and keep the science 51 00:02:45,639 --> 00:02:51,800 Speaker 1: as fundamental and understandable and basic as possible without skipping anything. 52 00:02:52,320 --> 00:02:56,440 Speaker 1: But so let's talk about strength training for a moment. 53 00:02:56,720 --> 00:02:59,960 Speaker 1: You don't need me to bang on about the features, advantages, 54 00:03:00,080 --> 00:03:03,560 Speaker 1: and benefits of staying strong. We all know. We all 55 00:03:03,600 --> 00:03:07,959 Speaker 1: know that being strong that doing strength training. Whether that's 56 00:03:08,040 --> 00:03:12,000 Speaker 1: lifting traditional barbells and dumbbells or kettle bells, or it's 57 00:03:12,080 --> 00:03:15,400 Speaker 1: doing some kind of class, or it's using pinloaded machines 58 00:03:15,480 --> 00:03:19,840 Speaker 1: or hydraulic machines, we know that doing strength training whatever 59 00:03:19,840 --> 00:03:22,240 Speaker 1: that looks like. It could even be rock climbing, which 60 00:03:22,320 --> 00:03:25,960 Speaker 1: by the way, is an extreme form of strength training 61 00:03:25,960 --> 00:03:29,480 Speaker 1: and muscular endurance training, among other things. Are you not 62 00:03:29,480 --> 00:03:33,720 Speaker 1: going to find an elite rock climber who is not 63 00:03:34,400 --> 00:03:37,960 Speaker 1: extremely strong, especially power to wait and so on. So 64 00:03:39,040 --> 00:03:41,720 Speaker 1: getting strong can be done in a range of ways. 65 00:03:41,720 --> 00:03:43,720 Speaker 1: It doesn't have to happen in a gym. It doesn't 66 00:03:43,800 --> 00:03:46,720 Speaker 1: have to happen with weights or kettlebells or dumbbells or 67 00:03:46,760 --> 00:03:52,080 Speaker 1: bar bells or traditional strength training equipment per se. We 68 00:03:52,120 --> 00:03:54,480 Speaker 1: can do it almost anywhere. We can do it at home. 69 00:03:54,520 --> 00:03:56,040 Speaker 1: We can do it in the front yard, we can 70 00:03:56,040 --> 00:03:58,440 Speaker 1: do it at the beach. We can do it anywhere 71 00:03:58,560 --> 00:04:01,520 Speaker 1: where we have sort of space and we have the 72 00:04:01,600 --> 00:04:07,200 Speaker 1: inclination to do what works. So when you think about 73 00:04:07,760 --> 00:04:09,400 Speaker 1: I want to give you a little bit of anatomy 74 00:04:09,440 --> 00:04:11,960 Speaker 1: here just to kind of get you to a fundamental 75 00:04:12,000 --> 00:04:16,720 Speaker 1: anatomy to get you to understand how adaptation works. So, if, 76 00:04:16,720 --> 00:04:21,039 Speaker 1: for example, I'm bending, Let's say, even if you wanted 77 00:04:21,080 --> 00:04:23,040 Speaker 1: to do this, if you can stand up and have 78 00:04:23,160 --> 00:04:26,880 Speaker 1: your arms just hanging by your side. So if you're 79 00:04:26,920 --> 00:04:28,920 Speaker 1: standing now and your arms are hanging by your side, 80 00:04:29,000 --> 00:04:32,599 Speaker 1: now turn your palms so they're facing the front. So 81 00:04:32,760 --> 00:04:35,960 Speaker 1: as you naturally stand, your palms might be facing inwards 82 00:04:36,000 --> 00:04:39,279 Speaker 1: towards your body, or they might be if you're a 83 00:04:39,320 --> 00:04:43,080 Speaker 1: neanderthal like me, they might be almost facing the back. 84 00:04:43,480 --> 00:04:48,720 Speaker 1: Now turn your palms kind of facing forward. We would 85 00:04:48,760 --> 00:04:51,480 Speaker 1: call that superinated, where your hands are superinated. Turn the 86 00:04:51,560 --> 00:04:54,400 Speaker 1: other way is pronated. Now with your hands superinated, or 87 00:04:54,440 --> 00:04:58,680 Speaker 1: your palms facing the front and your arms straight hanging down, 88 00:04:59,200 --> 00:05:02,320 Speaker 1: now you bend your elbows and you bring your fingertips 89 00:05:02,360 --> 00:05:05,320 Speaker 1: up to touch your shoulder. In the gym, we call 90 00:05:05,400 --> 00:05:08,160 Speaker 1: that a bicep curl, don't we It's called a bicep curl. 91 00:05:08,160 --> 00:05:10,080 Speaker 1: And we can do a bicep curl with a dumbell 92 00:05:10,200 --> 00:05:13,479 Speaker 1: or a barbell, or a kettlebell, or a cable or 93 00:05:13,520 --> 00:05:16,039 Speaker 1: a range of other different pieces of equipment. But in 94 00:05:16,080 --> 00:05:20,159 Speaker 1: the gym, we call that a curl, and it works 95 00:05:20,200 --> 00:05:22,240 Speaker 1: our biceps. You know where your biceps are and your 96 00:05:22,240 --> 00:05:25,839 Speaker 1: brachio radialis and your brachialis which is under your bicep, 97 00:05:25,880 --> 00:05:27,880 Speaker 1: and all that works a bunch of muscles that cross 98 00:05:27,960 --> 00:05:30,799 Speaker 1: the elbow joint that do a thing which is called 99 00:05:30,960 --> 00:05:34,040 Speaker 1: elbow flexion. So when your arm is straight and then 100 00:05:34,080 --> 00:05:37,240 Speaker 1: you bend it, you've just done elbow flexion. And when 101 00:05:37,279 --> 00:05:40,560 Speaker 1: now you take your arm from a bent that bent, 102 00:05:40,880 --> 00:05:43,760 Speaker 1: fully bent kind of position and then you straighten it, well, 103 00:05:43,800 --> 00:05:47,839 Speaker 1: now you're doing elbow extension. Now the muscles that do 104 00:05:48,000 --> 00:05:51,560 Speaker 1: the elbow flexion, that is the bending, the bicep curling. 105 00:05:51,720 --> 00:05:54,400 Speaker 1: They live on that side that you can see at 106 00:05:54,440 --> 00:05:57,880 Speaker 1: the bicep side, and of course the tricep, the extension 107 00:05:57,880 --> 00:06:00,800 Speaker 1: of the elbow. The tricep live on the other side, 108 00:06:00,880 --> 00:06:05,680 Speaker 1: another little muscle called anconius or anconeus, depending on your pronunciation. Anyway, 109 00:06:07,200 --> 00:06:11,640 Speaker 1: what's my point. My point is that from an anatomy perspective, 110 00:06:12,520 --> 00:06:15,200 Speaker 1: when we bend our elbow the way that I describe, 111 00:06:15,240 --> 00:06:20,280 Speaker 1: we just call that elbow flexion. And now once I 112 00:06:20,440 --> 00:06:23,000 Speaker 1: do that movement and I add some load, like I 113 00:06:23,080 --> 00:06:25,799 Speaker 1: might hold a can of soup. Well, there's a tiny 114 00:06:25,839 --> 00:06:27,880 Speaker 1: but now there's a little bit of load. I hold 115 00:06:27,920 --> 00:06:31,599 Speaker 1: two cans of soup. There's more load if I hold 116 00:06:31,640 --> 00:06:34,640 Speaker 1: a bag of groceries which has got, you know, a 117 00:06:34,720 --> 00:06:37,000 Speaker 1: whole bunch of couple of bottles of whatever in it, 118 00:06:37,080 --> 00:06:39,800 Speaker 1: and some cans. And now I might be holding six 119 00:06:39,960 --> 00:06:43,280 Speaker 1: kilos of weight, which doesn't look like a dumbbell or 120 00:06:43,279 --> 00:06:47,080 Speaker 1: a barbell. And then I bend my elbow again, or 121 00:06:47,160 --> 00:06:49,440 Speaker 1: I do elbow flexion, or I bring my palm up, 122 00:06:49,440 --> 00:06:52,159 Speaker 1: and now I'm doing essentially what we would call in 123 00:06:52,200 --> 00:06:56,839 Speaker 1: the gym, a bicep curl. In functional anatomy, we call 124 00:06:56,880 --> 00:06:59,680 Speaker 1: it elbow flexion. But the point is, I'm doing a 125 00:06:59,720 --> 00:07:03,760 Speaker 1: certain anatomical movement, in this case elbow flexion underload. Now 126 00:07:04,760 --> 00:07:07,600 Speaker 1: what's my long winded point. My long winded point is this, 127 00:07:08,279 --> 00:07:11,560 Speaker 1: as long as the muscle that you are contracting and 128 00:07:11,680 --> 00:07:15,600 Speaker 1: lengthening or you know that around the joint. So I'm 129 00:07:16,200 --> 00:07:19,440 Speaker 1: contracting my biceps and my elbow is bending and my 130 00:07:19,560 --> 00:07:22,840 Speaker 1: palma's coming up towards my face or my shoulder. As 131 00:07:22,880 --> 00:07:25,520 Speaker 1: long as I am doing that with load, then I 132 00:07:25,560 --> 00:07:30,360 Speaker 1: am strength training. It doesn't need to be in a gym. Conversely, 133 00:07:30,440 --> 00:07:36,440 Speaker 1: when I straighten my arm underload, which we call elbow extension, right, 134 00:07:36,600 --> 00:07:39,920 Speaker 1: and then I strengthen that underload or I straighten that underload, 135 00:07:40,000 --> 00:07:44,520 Speaker 1: I'm doing a tricep movement, primarily tricep, and now I'm 136 00:07:44,560 --> 00:07:47,200 Speaker 1: strengthening my tricep, the muscle on the back of the arm. 137 00:07:48,440 --> 00:07:52,080 Speaker 1: So just keep in mind that your muscles don't know 138 00:07:52,720 --> 00:07:55,560 Speaker 1: what is a dumbbell or a barbell. All your muscles 139 00:07:55,600 --> 00:08:00,720 Speaker 1: do is respond to a stimulus, respond to stress. Now, 140 00:08:01,080 --> 00:08:04,440 Speaker 1: let's say I stood in front of you and you 141 00:08:04,480 --> 00:08:06,440 Speaker 1: did Now you've still got your palms up, and you 142 00:08:06,520 --> 00:08:08,920 Speaker 1: bring your palm up to your shoulder. Now I stand 143 00:08:08,920 --> 00:08:12,360 Speaker 1: in front of you, and you're about to bend your elbow. 144 00:08:12,400 --> 00:08:15,080 Speaker 1: You're about to do elbow flexion. You're about to do 145 00:08:15,120 --> 00:08:18,440 Speaker 1: a version of a bicep curl. And I stand in 146 00:08:18,480 --> 00:08:20,720 Speaker 1: front of you, or maybe even beside you, and I 147 00:08:20,840 --> 00:08:23,560 Speaker 1: put my hand on your hand. And as you bring 148 00:08:23,600 --> 00:08:25,560 Speaker 1: your hand up to touch your shoulder, that is, you 149 00:08:25,640 --> 00:08:28,080 Speaker 1: bend your elbow. You're about to do a bicep curl. 150 00:08:28,560 --> 00:08:33,120 Speaker 1: I apply some force to your hand. Now I apply 151 00:08:33,240 --> 00:08:36,120 Speaker 1: some force. Now let's say I apply five kilos of 152 00:08:36,200 --> 00:08:39,280 Speaker 1: force or thereabouts, and you bring it up and then 153 00:08:39,760 --> 00:08:42,400 Speaker 1: you take it down, and I push five kilos down. 154 00:08:42,800 --> 00:08:45,160 Speaker 1: If we could, if we could do this accurately, but 155 00:08:45,320 --> 00:08:49,160 Speaker 1: just for this example. Now you're bringing your hand up, 156 00:08:49,200 --> 00:08:52,200 Speaker 1: you're taking it down, and I'm applying in inverted Comma's 157 00:08:52,320 --> 00:08:56,680 Speaker 1: five kilos of pressure both ways. Now let's say eventually, 158 00:08:56,880 --> 00:08:59,199 Speaker 1: and this is a silly hypothetical, but I'm trying to 159 00:08:59,200 --> 00:09:01,760 Speaker 1: get you to understand and how adaptation and strength and 160 00:09:01,840 --> 00:09:06,559 Speaker 1: muscle growth or hypertrophy works, because it doesn't fucking need 161 00:09:06,600 --> 00:09:09,400 Speaker 1: to be in a gym. It can be gym's very handy, 162 00:09:11,000 --> 00:09:14,960 Speaker 1: but your muscles just respond to stress. Your muscles just 163 00:09:15,200 --> 00:09:20,520 Speaker 1: adapt to and get stronger around overload. Now I'm doing 164 00:09:20,559 --> 00:09:23,600 Speaker 1: that five kilo resistance. We call that manual resistance, where 165 00:09:23,600 --> 00:09:27,760 Speaker 1: I'm literally, I'm literally providing the resistance for you. And 166 00:09:27,800 --> 00:09:29,360 Speaker 1: then we do that for a week or two or 167 00:09:29,400 --> 00:09:31,360 Speaker 1: a session or two or three. And that's easy. So 168 00:09:31,480 --> 00:09:34,000 Speaker 1: now I'm applying if we could measure this, I'm applying 169 00:09:34,040 --> 00:09:37,400 Speaker 1: seven or eight kilos, and over time I'm applying more. 170 00:09:37,520 --> 00:09:40,160 Speaker 1: Now if, for example, let's say this is ridiculous, but 171 00:09:40,200 --> 00:09:42,079 Speaker 1: you and I are in the big House. We're in jail. 172 00:09:42,120 --> 00:09:44,520 Speaker 1: We've got no weights. We've got no dumbbells or barbells, 173 00:09:44,920 --> 00:09:47,719 Speaker 1: which is usually the way in jails because inmates tend 174 00:09:47,800 --> 00:09:50,600 Speaker 1: to kill each other with them. I've worked in prisons 175 00:09:51,679 --> 00:09:54,440 Speaker 1: and so having free weights is generally not a thing. 176 00:09:54,520 --> 00:09:58,760 Speaker 1: But every day you do all of these movements in 177 00:09:58,800 --> 00:10:01,839 Speaker 1: the big House with me. You do elbow flexion and extension, 178 00:10:01,960 --> 00:10:04,600 Speaker 1: and you do what is a squat. Let's say you 179 00:10:04,640 --> 00:10:06,920 Speaker 1: do a squat. You know what a squad is. You 180 00:10:07,000 --> 00:10:10,400 Speaker 1: go down and up and you're just using body weight. Right, 181 00:10:10,440 --> 00:10:12,800 Speaker 1: So you're just using body weight. And let's say you 182 00:10:12,880 --> 00:10:16,480 Speaker 1: weigh whatever. Let's just pick a number, seventy kilos. Your 183 00:10:16,480 --> 00:10:19,200 Speaker 1: feet is shoulder with you go down, you bend down, 184 00:10:19,240 --> 00:10:21,640 Speaker 1: your ask goes just a little bit below your knees, 185 00:10:21,720 --> 00:10:23,720 Speaker 1: or about the same level as your knees, and now 186 00:10:23,760 --> 00:10:26,760 Speaker 1: you straighten up. So what you've done is you've bent 187 00:10:26,760 --> 00:10:29,920 Speaker 1: your knees, which is knee flexion. Then you've straightened up again, 188 00:10:29,960 --> 00:10:33,360 Speaker 1: which is knee extension. And as you're going down into 189 00:10:33,440 --> 00:10:37,280 Speaker 1: the squad, you're doing what's called hip flexion, and on 190 00:10:37,360 --> 00:10:39,960 Speaker 1: your way back up you're doing what's called hip extension. 191 00:10:40,320 --> 00:10:42,960 Speaker 1: The bottom line is you're using all the muscles in 192 00:10:43,000 --> 00:10:46,439 Speaker 1: your lower body. And let's say you weigh seventy kilos 193 00:10:46,480 --> 00:10:50,040 Speaker 1: and then you do ten squats. Great, and then eventually 194 00:10:50,080 --> 00:10:52,679 Speaker 1: that becomes easy. So I come up behind you and 195 00:10:52,760 --> 00:10:55,520 Speaker 1: I give you I put my hands on your shoulders 196 00:10:55,920 --> 00:10:59,600 Speaker 1: and I press down. I'm adding ten kilos. Now you're 197 00:10:59,600 --> 00:11:02,000 Speaker 1: not doing a body weight squat, you're doing a body 198 00:11:02,000 --> 00:11:06,520 Speaker 1: weight plus ten, and then that's easier. I push harder. 199 00:11:06,600 --> 00:11:10,439 Speaker 1: Over time, I'm pushing down thirty kilos of pressure. So 200 00:11:10,520 --> 00:11:14,640 Speaker 1: you're now doing a thirty kilo plus body weight squad. Now, 201 00:11:14,720 --> 00:11:18,240 Speaker 1: over time, this is a very laborious way to do this, 202 00:11:18,360 --> 00:11:22,679 Speaker 1: but I'm just sharing with you the way that things are, 203 00:11:22,720 --> 00:11:26,800 Speaker 1: the way that muscles adapt to force and to stress. Right, 204 00:11:27,679 --> 00:11:31,679 Speaker 1: So when I'm on the ground and I'm doing a 205 00:11:31,679 --> 00:11:34,880 Speaker 1: push up, where I'm doing a body weight thing, so 206 00:11:35,000 --> 00:11:38,520 Speaker 1: let's say that's for me. I'm at Let's say I'm 207 00:11:38,600 --> 00:11:42,200 Speaker 1: quite strong and I do ten push ups and it's easy. 208 00:11:43,120 --> 00:11:45,640 Speaker 1: So now what I do is I go, well, that's easy. 209 00:11:45,679 --> 00:11:48,240 Speaker 1: How can I make that harder? Because the idea of 210 00:11:48,320 --> 00:11:50,760 Speaker 1: training is we want it to be progressive, and we 211 00:11:50,800 --> 00:11:53,760 Speaker 1: want it to be varied, and we want there to 212 00:11:53,800 --> 00:11:58,640 Speaker 1: be some kind of increased resistance or intensity so that 213 00:11:58,840 --> 00:12:04,000 Speaker 1: our muscles or our cardiovascular system adapt. And we might 214 00:12:04,040 --> 00:12:06,040 Speaker 1: be trying to build strength, or we might be trying 215 00:12:06,080 --> 00:12:08,800 Speaker 1: to build cardiovascular fitness, or we might be trying to 216 00:12:08,800 --> 00:12:13,719 Speaker 1: build range of movement or flexibility, whatever fitness variable it is. 217 00:12:14,559 --> 00:12:17,480 Speaker 1: But when we know what we are doing with our body, 218 00:12:17,960 --> 00:12:20,040 Speaker 1: this is my point. When we know what we are 219 00:12:20,080 --> 00:12:23,840 Speaker 1: doing and we stimulate our body the right way based 220 00:12:23,840 --> 00:12:26,920 Speaker 1: on the kind of result we want to produce, then 221 00:12:26,960 --> 00:12:32,120 Speaker 1: our body is just a really almost like an unwilling 222 00:12:32,280 --> 00:12:36,160 Speaker 1: passenger on this journey that you are taking it on. 223 00:12:36,679 --> 00:12:38,760 Speaker 1: If you do the right thing the right way, your 224 00:12:38,800 --> 00:12:43,120 Speaker 1: body can't help but build muscle, because that's what bodies do. 225 00:12:43,240 --> 00:12:48,240 Speaker 1: Given all the right variables and stimuli. You can't help 226 00:12:48,280 --> 00:12:51,720 Speaker 1: but lose weight if you do the right things the 227 00:12:51,800 --> 00:12:54,320 Speaker 1: right way. And of course there's a few other variables 228 00:12:54,400 --> 00:12:58,040 Speaker 1: that can make it complicated. We understand that. But you 229 00:12:58,120 --> 00:13:01,760 Speaker 1: can't help but increase your cardio vascular fitness if you 230 00:13:02,240 --> 00:13:08,720 Speaker 1: stimulate your respiratory system and cardiovascular system the right way consistently. Right, 231 00:13:10,040 --> 00:13:13,280 Speaker 1: so we don't need a million dollars equipment, but we 232 00:13:13,320 --> 00:13:21,080 Speaker 1: really need to understand our body. Now. My observation is 233 00:13:21,120 --> 00:13:24,360 Speaker 1: that now I'm going to say this clearly, because people 234 00:13:24,400 --> 00:13:28,520 Speaker 1: misinterpret what I'm saying is that most people don't train 235 00:13:29,080 --> 00:13:33,280 Speaker 1: hard enough. Now. I don't think people need to train 236 00:13:33,480 --> 00:13:37,960 Speaker 1: like maniacs. In fact, I would suggest the opposite. I 237 00:13:37,960 --> 00:13:42,920 Speaker 1: think we should train strategically and intelligently, and when our 238 00:13:42,960 --> 00:13:46,520 Speaker 1: body is ready, when we've got a good training base, 239 00:13:46,600 --> 00:13:53,720 Speaker 1: we train as intensely as we can while being safe. 240 00:13:54,160 --> 00:13:57,559 Speaker 1: While being safe, because what we are trying to do 241 00:13:57,720 --> 00:14:00,240 Speaker 1: is we are trying to either, let's say, in terms 242 00:14:00,240 --> 00:14:03,720 Speaker 1: of strength, build strength or maintain strength. We're trying to 243 00:14:03,720 --> 00:14:06,640 Speaker 1: build fitness, cardiovascular fitness or maintain it. We're trying to 244 00:14:06,640 --> 00:14:11,439 Speaker 1: build flexibility or maintain it. But in order to build 245 00:14:11,520 --> 00:14:14,079 Speaker 1: or maintain we need to be working a level which 246 00:14:14,880 --> 00:14:17,560 Speaker 1: will provide the right kind of stimulus to create the 247 00:14:17,559 --> 00:14:20,560 Speaker 1: result that we want. For most of you listening to this, 248 00:14:20,880 --> 00:14:23,960 Speaker 1: I would guess I could be wrong, but I think 249 00:14:23,960 --> 00:14:26,160 Speaker 1: for most of you you would like to be a 250 00:14:26,200 --> 00:14:29,800 Speaker 1: bit stronger, maybe have a bit more muscle, maybe have 251 00:14:29,840 --> 00:14:34,640 Speaker 1: a little bit more cardiovascular fitness, maybe maybe not be 252 00:14:34,680 --> 00:14:40,920 Speaker 1: a little bit more flexible, maybe have less back pain, 253 00:14:41,080 --> 00:14:43,920 Speaker 1: maybe maybe have low of blood pressure, maybe have better posture, 254 00:14:43,960 --> 00:14:47,360 Speaker 1: maybe a whole range of things, a whole range of things. 255 00:14:48,200 --> 00:14:50,920 Speaker 1: And the way that we do that is we create 256 00:14:50,960 --> 00:14:54,800 Speaker 1: a protocol that we just keep doing. The truth is 257 00:14:55,080 --> 00:14:58,120 Speaker 1: when it comes to when I say truth, I'm going 258 00:14:58,160 --> 00:15:01,400 Speaker 1: to say my truth, my observation might experience. But also 259 00:15:01,520 --> 00:15:05,280 Speaker 1: remember that my experience is over four decades working in 260 00:15:05,320 --> 00:15:08,920 Speaker 1: this space, so I think it's not insignificant. Of course, 261 00:15:08,960 --> 00:15:12,280 Speaker 1: I'm not infallible, I'm no guru, but I've literally worked 262 00:15:12,320 --> 00:15:15,240 Speaker 1: with tens of thousands of people. My observation in the 263 00:15:15,320 --> 00:15:20,000 Speaker 1: experience is that most people don't train at a level 264 00:15:20,280 --> 00:15:28,680 Speaker 1: which is anywhere near exploring and exploiting their physiological potential. Again, 265 00:15:29,200 --> 00:15:33,000 Speaker 1: we don't be reckless, we don't be emotional, we don't 266 00:15:33,040 --> 00:15:38,640 Speaker 1: do silly things. But bodies are fucking amazing when we 267 00:15:38,680 --> 00:15:41,920 Speaker 1: do the right thing the right way. I recently also 268 00:15:42,000 --> 00:15:45,280 Speaker 1: I put this on Instagram if you scroll back, not 269 00:15:45,400 --> 00:15:48,480 Speaker 1: too far as I record this. Like I said, it's 270 00:15:48,480 --> 00:15:51,680 Speaker 1: twelfth the November, so sometime early in November, maybe late October. 271 00:15:51,720 --> 00:15:54,080 Speaker 1: But recently I put up a post of two of 272 00:15:54,080 --> 00:15:58,320 Speaker 1: my friends, a couple, and Ian, I should say, and 273 00:15:58,440 --> 00:16:01,280 Speaker 1: Jan Fraser, who some of you familiar with. Jan is 274 00:16:01,320 --> 00:16:04,800 Speaker 1: eighty four years old. Ian is eighty six years old. 275 00:16:05,600 --> 00:16:10,640 Speaker 1: And Jan did fifteen bodyweight push ups hands and feet, 276 00:16:10,720 --> 00:16:13,560 Speaker 1: proper push ups, not from the knees, not half push ups, 277 00:16:13,640 --> 00:16:17,440 Speaker 1: not modified push ups. And Ian her husband did I 278 00:16:17,440 --> 00:16:19,720 Speaker 1: think it was fourteen or fifteen four push ups. He's 279 00:16:20,640 --> 00:16:23,080 Speaker 1: eighty six, Like I said, he does full chin ups. 280 00:16:23,480 --> 00:16:25,880 Speaker 1: Yesterday at the gym, Jan was in the gym. I 281 00:16:25,960 --> 00:16:28,880 Speaker 1: helped her with a little bit of stuff and she's 282 00:16:28,960 --> 00:16:32,840 Speaker 1: doing one arm rows, so each arm she's doing fifteen 283 00:16:32,960 --> 00:16:37,240 Speaker 1: kilo one arm rows for like fifteen odd reps, perfect form. 284 00:16:38,000 --> 00:16:41,200 Speaker 1: To give you a perspective or a comparison, Firstly, most 285 00:16:41,240 --> 00:16:43,640 Speaker 1: eighty four year old ladies and not doing one arm rows, 286 00:16:43,680 --> 00:16:49,200 Speaker 1: which is a bit sad. Hopefully hopefully that changes. But 287 00:16:51,320 --> 00:16:55,400 Speaker 1: most most the average female I guess in the gym 288 00:16:55,480 --> 00:16:59,080 Speaker 1: of any age thirty forty fifty that I would see 289 00:16:59,120 --> 00:17:01,800 Speaker 1: doing that. Again, what I see, I'm saying average, not 290 00:17:02,240 --> 00:17:06,040 Speaker 1: all would be doing one arm rows with something between 291 00:17:06,200 --> 00:17:08,480 Speaker 1: seven and twelve and a half kilos. And we've got 292 00:17:08,520 --> 00:17:10,720 Speaker 1: an eighty four year old doing them in there with 293 00:17:10,880 --> 00:17:13,800 Speaker 1: fifteen kilos easily, and I would think she could probably 294 00:17:13,840 --> 00:17:17,680 Speaker 1: do twenty kilo one arm rows in a pinch if 295 00:17:17,720 --> 00:17:20,600 Speaker 1: she had to for six to eight reps. My point 296 00:17:20,640 --> 00:17:24,320 Speaker 1: is bodies are fucking adaptable. But they've been doing that 297 00:17:24,359 --> 00:17:27,800 Speaker 1: for a long time. But nonetheless, what we see is 298 00:17:27,880 --> 00:17:31,119 Speaker 1: when we do something well, and we have a lifestyle 299 00:17:31,200 --> 00:17:37,120 Speaker 1: and habits and patterns and behaviors and rituals that support health, sleep, 300 00:17:38,200 --> 00:17:45,080 Speaker 1: a great nutrition, supplements, perhaps managing emotions and mind and 301 00:17:45,200 --> 00:17:49,440 Speaker 1: creating just creating a protocol or an operating system that 302 00:17:49,560 --> 00:17:53,280 Speaker 1: is reflective of how we want to be, who we 303 00:17:53,359 --> 00:17:55,800 Speaker 1: want to be, what health state we want to be in. 304 00:17:57,240 --> 00:18:02,639 Speaker 1: Then some fucking amazing things can happen. But truly, the 305 00:18:02,720 --> 00:18:05,720 Speaker 1: bulk of the population when it comes to exercise, either 306 00:18:05,760 --> 00:18:12,360 Speaker 1: don't exercise. And what I mean is consistently exercised, methodically, strategically, 307 00:18:12,520 --> 00:18:17,679 Speaker 1: intelligently move their body in a way to create a 308 00:18:17,760 --> 00:18:24,920 Speaker 1: better outcome, a more functional, more operational, healthier, fitter, stronger body. 309 00:18:24,960 --> 00:18:29,080 Speaker 1: Most people don't do it. They don't. Most people don't 310 00:18:29,440 --> 00:18:34,600 Speaker 1: follow something strategic and consistent. A lot of people start 311 00:18:34,680 --> 00:18:40,000 Speaker 1: and stop, a lot of people never start. And for me, 312 00:18:40,119 --> 00:18:42,160 Speaker 1: this is a problem, not because I'm a gym guy 313 00:18:42,240 --> 00:18:45,040 Speaker 1: or an exercise scientist. This is a problem because all 314 00:18:45,080 --> 00:18:47,800 Speaker 1: of us humans have a body, one body. We can't 315 00:18:47,840 --> 00:18:50,199 Speaker 1: get a new one. And I know I bang on 316 00:18:50,280 --> 00:18:53,080 Speaker 1: about this, but I've just watched way too many people 317 00:18:53,400 --> 00:18:58,520 Speaker 1: who could have presented, prevented, could have prevented sickness and 318 00:18:58,760 --> 00:19:03,359 Speaker 1: injury and disc function, not do that because for a 319 00:19:03,480 --> 00:19:06,840 Speaker 1: range of reasons, they had habits and behaviors and thinking 320 00:19:07,160 --> 00:19:10,720 Speaker 1: which was essentially a form of self sabotage. And then 321 00:19:10,760 --> 00:19:12,680 Speaker 1: they get to a point in their life where their 322 00:19:12,680 --> 00:19:16,800 Speaker 1: body's fucked or close to fucked, or temporarily fucked, and 323 00:19:16,840 --> 00:19:21,080 Speaker 1: then at the age of whatever, they try to reverse 324 00:19:21,680 --> 00:19:25,399 Speaker 1: some of what they've done. And while I understand that 325 00:19:25,720 --> 00:19:29,480 Speaker 1: and all, it's always good to, you know, to try 326 00:19:29,480 --> 00:19:31,200 Speaker 1: to put the brakes on and to try to turn 327 00:19:31,240 --> 00:19:34,680 Speaker 1: it around, of course, but a much better protocol is, 328 00:19:34,840 --> 00:19:38,240 Speaker 1: let's not wait for shit to break. Let's not wait 329 00:19:38,280 --> 00:19:42,560 Speaker 1: for that. Let's not wait another five years. So a 330 00:19:42,600 --> 00:19:46,639 Speaker 1: few other thoughts I want to share. So when I 331 00:19:46,680 --> 00:19:49,560 Speaker 1: talk about training intensely, like I said, I'm not training. 332 00:19:49,680 --> 00:19:52,880 Speaker 1: I'm not talking about training like a crazy person. I'm 333 00:19:52,920 --> 00:19:56,800 Speaker 1: just talking about training with enough intensity to produce the 334 00:19:56,840 --> 00:19:59,199 Speaker 1: right kind of result that we want. So when I 335 00:19:59,280 --> 00:20:01,240 Speaker 1: go into the gym with my sixty one year old 336 00:20:01,280 --> 00:20:03,639 Speaker 1: back and sixty one year old shoulders and joints and 337 00:20:04,880 --> 00:20:09,200 Speaker 1: forty six years of working out from when I'm forty seven. Shit, 338 00:20:09,359 --> 00:20:11,800 Speaker 1: I was fourteen when I started working out with weights, 339 00:20:12,640 --> 00:20:15,240 Speaker 1: so forty seven years of training under my belt, there's 340 00:20:15,320 --> 00:20:17,360 Speaker 1: quite a few things that I can't do. There's quite 341 00:20:17,359 --> 00:20:21,919 Speaker 1: a few injury issues that I need to navigate. But 342 00:20:22,000 --> 00:20:27,000 Speaker 1: what I do do is with the ability I have, 343 00:20:27,080 --> 00:20:29,240 Speaker 1: the capacity, I have, the body, I have. I do 344 00:20:29,359 --> 00:20:34,560 Speaker 1: as well as I can every day. Nothing reckless, nothing stupid. 345 00:20:34,920 --> 00:20:37,520 Speaker 1: But I do everything that I can to stay strong 346 00:20:37,640 --> 00:20:41,640 Speaker 1: and fit and healthy and operational. And I don't take 347 00:20:41,680 --> 00:20:44,880 Speaker 1: a shortcut, and I don't take the easy option. While 348 00:20:45,000 --> 00:20:48,320 Speaker 1: still being sensible and logical about how I go about it, 349 00:20:48,560 --> 00:20:53,359 Speaker 1: I would suggest you do the same. I think that 350 00:20:53,480 --> 00:20:57,400 Speaker 1: people think also that you know you need to one. 351 00:20:57,640 --> 00:20:59,240 Speaker 1: As I've said, you don't need to be in a gym. 352 00:20:59,280 --> 00:21:02,960 Speaker 1: I do prefer gyms just because they have a lot 353 00:21:03,000 --> 00:21:06,280 Speaker 1: of different resources, and some people are like, I'm not 354 00:21:06,320 --> 00:21:09,240 Speaker 1: a gym person. In fact, I just finished a ten 355 00:21:09,280 --> 00:21:13,320 Speaker 1: week program. I don't think she'd mind me mentioning this, 356 00:21:13,400 --> 00:21:14,920 Speaker 1: but there was a lady in the group, her name's 357 00:21:14,960 --> 00:21:17,720 Speaker 1: Mel who, in her own words, needed to you know, 358 00:21:17,840 --> 00:21:21,080 Speaker 1: lose lose some weight, get in shape, get some fitness, 359 00:21:21,160 --> 00:21:25,360 Speaker 1: and you know, change a lot of things about her 360 00:21:25,400 --> 00:21:28,680 Speaker 1: health and the way that she went about maintaining that. 361 00:21:29,600 --> 00:21:33,400 Speaker 1: And you know what was interesting was in week one 362 00:21:33,480 --> 00:21:35,440 Speaker 1: we had a bit of a small group seventeen people. 363 00:21:35,480 --> 00:21:37,439 Speaker 1: We had a bit of online a bit of an 364 00:21:37,480 --> 00:21:40,240 Speaker 1: open dialogue, and one of the things to come out 365 00:21:40,320 --> 00:21:42,359 Speaker 1: was that, you know, she wasn't a fan of gym's 366 00:21:42,400 --> 00:21:44,400 Speaker 1: and she was a bit intimidated in all of these things, 367 00:21:44,440 --> 00:21:47,679 Speaker 1: which many people are. Last night, like I said, it's Tuesday. 368 00:21:47,720 --> 00:21:50,199 Speaker 1: As I record, last night was the tenth session and 369 00:21:50,280 --> 00:21:55,280 Speaker 1: final session, week ten. And she's now been a member 370 00:21:55,320 --> 00:21:57,760 Speaker 1: of the gym for about eight weeks. She's lost a 371 00:21:57,760 --> 00:22:00,400 Speaker 1: bunch of weight, her confidence has gone through the roof. 372 00:22:00,480 --> 00:22:04,119 Speaker 1: She actually likes going there. People talk to her, it's enjoyable. 373 00:22:04,920 --> 00:22:08,000 Speaker 1: She's met a few people who are supporting her. And 374 00:22:10,480 --> 00:22:13,720 Speaker 1: what's really changed is her thinking, Yes, her body's changing 375 00:22:13,760 --> 00:22:15,880 Speaker 1: and all of these things. But she had a story 376 00:22:15,920 --> 00:22:19,920 Speaker 1: about why the gym was not the place, and look, 377 00:22:19,960 --> 00:22:23,440 Speaker 1: I don't think gyms are for everyone. But I also 378 00:22:23,520 --> 00:22:26,800 Speaker 1: want to say to those of you who think gym's 379 00:22:26,840 --> 00:22:29,120 Speaker 1: not for me, I'm not a gym person. You don't 380 00:22:29,160 --> 00:22:32,159 Speaker 1: have to be a gym person. I'm not suggesting be 381 00:22:32,240 --> 00:22:36,879 Speaker 1: a gym person. I'm saying it has never been easier 382 00:22:37,680 --> 00:22:40,439 Speaker 1: than it is right now in twenty twenty four, to 383 00:22:40,520 --> 00:22:45,760 Speaker 1: have access to some fucking incredible resources for very little 384 00:22:45,920 --> 00:22:50,120 Speaker 1: money about two dollars a day depending on what gym 385 00:22:50,160 --> 00:22:54,320 Speaker 1: you join and what kind of membership you have. But 386 00:22:54,720 --> 00:22:56,360 Speaker 1: you know, the gym that I go to, I'll give 387 00:22:56,400 --> 00:22:58,440 Speaker 1: them a shout out because they just do a good 388 00:22:58,520 --> 00:23:02,600 Speaker 1: job and I pay. I'm not sponsored by them. I 389 00:23:03,240 --> 00:23:05,440 Speaker 1: pay for membership. I think it costs me two bucks 390 00:23:05,520 --> 00:23:10,040 Speaker 1: a day, and that's Snap Fitness. Okay, But do I 391 00:23:10,080 --> 00:23:14,040 Speaker 1: think you should join Snap or you should join you know, 392 00:23:14,119 --> 00:23:19,919 Speaker 1: any other particular franchise. Not necessarily. I'm happy with Snap. 393 00:23:20,040 --> 00:23:22,520 Speaker 1: They've been good for me. But the bottom line is 394 00:23:22,560 --> 00:23:24,880 Speaker 1: we just need to have access to something where it's 395 00:23:24,920 --> 00:23:26,600 Speaker 1: going to make it easy to do what we want 396 00:23:26,640 --> 00:23:28,280 Speaker 1: to do. Now if you don't want to do that, 397 00:23:28,400 --> 00:23:30,760 Speaker 1: or you can't do that, as I've already explained to you, 398 00:23:30,840 --> 00:23:35,440 Speaker 1: not necessary, but really understanding that our body is this 399 00:23:35,720 --> 00:23:40,159 Speaker 1: kind of a biological spacesuit that we get around, you know, 400 00:23:40,400 --> 00:23:43,919 Speaker 1: in for eighty years or so, and it really needs 401 00:23:44,080 --> 00:23:48,320 Speaker 1: it really needs looking after, and it needs us to 402 00:23:48,359 --> 00:23:53,640 Speaker 1: be proactive, not reactive. The good news is we don't 403 00:23:53,800 --> 00:23:58,600 Speaker 1: need to train, you know, two hours a day like 404 00:23:58,720 --> 00:24:01,160 Speaker 1: if for example, and again this is not a recommendation, 405 00:24:01,280 --> 00:24:05,400 Speaker 1: this is a just for example, the average person who 406 00:24:05,440 --> 00:24:08,520 Speaker 1: doesn't lift weights. Let's say I go and pluck a 407 00:24:08,560 --> 00:24:11,160 Speaker 1: fifty year old lady and a fifty year old man 408 00:24:11,320 --> 00:24:16,199 Speaker 1: who don't do anything proactively to stay strong. I go 409 00:24:16,280 --> 00:24:19,280 Speaker 1: and get them. I have a chat with them, I 410 00:24:19,280 --> 00:24:21,240 Speaker 1: do an assessment all that, I write them a program, 411 00:24:21,280 --> 00:24:25,159 Speaker 1: and let's say every second day, every second day, not 412 00:24:25,240 --> 00:24:29,560 Speaker 1: every day, but every second day, they do twenty to 413 00:24:29,560 --> 00:24:32,679 Speaker 1: thirty minutes of strength training. Now they do it really well, 414 00:24:32,920 --> 00:24:37,800 Speaker 1: really well. It's progressive, it's appropriate for where they're at, 415 00:24:37,880 --> 00:24:41,480 Speaker 1: it's the right program for their body, and they do 416 00:24:41,600 --> 00:24:46,080 Speaker 1: it forever. That is, it just becomes part of their 417 00:24:46,119 --> 00:24:50,080 Speaker 1: operating system, and they are doing that forever well. All 418 00:24:50,160 --> 00:24:53,680 Speaker 1: things being equal, and if those two are somewhat typical, 419 00:24:54,560 --> 00:24:57,800 Speaker 1: in one hundred days from now, which would be fifty 420 00:24:57,840 --> 00:25:04,359 Speaker 1: workouts from now, they will be significantly different. Their bone 421 00:25:04,440 --> 00:25:07,480 Speaker 1: density will have changed. They will have more muscle, more 422 00:25:07,480 --> 00:25:10,159 Speaker 1: functional muscle. They will be stronger. They'll be able to 423 00:25:10,200 --> 00:25:12,320 Speaker 1: get in and out of cars and chairs more easily. 424 00:25:12,840 --> 00:25:16,120 Speaker 1: Things that we call ADL's activities of daily living will 425 00:25:16,119 --> 00:25:20,919 Speaker 1: happen more easily. They will literally be stronger. There the 426 00:25:20,920 --> 00:25:24,520 Speaker 1: biochemistry of their brain will be changing, because it produces 427 00:25:24,560 --> 00:25:28,160 Speaker 1: biochemical changes in the brain. When we do strength work. 428 00:25:28,200 --> 00:25:31,719 Speaker 1: They might feel better, they might be more motivated, they 429 00:25:31,840 --> 00:25:34,840 Speaker 1: might have overall better energy and so on. And I'm 430 00:25:34,880 --> 00:25:38,120 Speaker 1: talking about twenty or thirty minutes every second day. Now, 431 00:25:38,240 --> 00:25:41,480 Speaker 1: is that my recommended protocol? No, But I'm just giving 432 00:25:41,480 --> 00:25:44,720 Speaker 1: you an example of what can happen. What You are 433 00:25:44,760 --> 00:25:47,360 Speaker 1: better off to do some strength training every second day 434 00:25:47,400 --> 00:25:49,520 Speaker 1: than to go nuts for two hours a day for 435 00:25:49,560 --> 00:25:53,280 Speaker 1: two weeks like some people do. You don't need to 436 00:25:53,320 --> 00:25:55,960 Speaker 1: do amount. There's fourteen hundred and forty minutes in a day, 437 00:25:56,720 --> 00:25:59,360 Speaker 1: fourteen hundred and forty minutes. What if you put aside 438 00:25:59,400 --> 00:26:02,800 Speaker 1: fourteen hundred of those minutes and you did forty minutes 439 00:26:02,840 --> 00:26:05,600 Speaker 1: a day on average, not of strength training, but just 440 00:26:05,680 --> 00:26:09,760 Speaker 1: of consciously moving your body. It might be strength training. 441 00:26:09,800 --> 00:26:12,879 Speaker 1: It might be stretching. It might be out walking in 442 00:26:12,960 --> 00:26:16,919 Speaker 1: bare feet on the grass. It might be jogging up 443 00:26:16,920 --> 00:26:19,679 Speaker 1: a hill and walking down. It might be some stair walking. 444 00:26:19,720 --> 00:26:22,239 Speaker 1: It might be soft sandwalking. It might be riding an 445 00:26:22,240 --> 00:26:24,679 Speaker 1: indoor bike or an outdoor bike. It might be sitting 446 00:26:24,680 --> 00:26:27,159 Speaker 1: on a rower. It might be climbing some rocks. It 447 00:26:27,240 --> 00:26:30,000 Speaker 1: might be throwing a frisbee with your kids or grandkids. 448 00:26:30,280 --> 00:26:34,720 Speaker 1: It doesn't matter. But imagine if every day you consciously 449 00:26:34,760 --> 00:26:37,159 Speaker 1: did forty minutes not when you felt like it, not 450 00:26:37,240 --> 00:26:40,000 Speaker 1: when it was convenient, not when the birds were singing 451 00:26:40,040 --> 00:26:42,000 Speaker 1: and the bees were buzzing and the sun was shining. 452 00:26:42,000 --> 00:26:45,600 Speaker 1: But imagine if every day of your life you spent 453 00:26:45,760 --> 00:26:48,639 Speaker 1: forty of the fourteen hundred and forty that you have, 454 00:26:48,760 --> 00:26:53,240 Speaker 1: you'd spent fourteen minutes consciously doing something that is good 455 00:26:53,280 --> 00:26:55,840 Speaker 1: for your body. When you're not motivated, when you're not 456 00:26:56,000 --> 00:26:58,760 Speaker 1: into it, when it's not fun, when it's not convenient, 457 00:26:59,080 --> 00:27:02,879 Speaker 1: you just fucking didn't. There's a big chance that you 458 00:27:02,920 --> 00:27:06,840 Speaker 1: will live longer and better. Obviously, I can't guarantee that, 459 00:27:06,960 --> 00:27:10,600 Speaker 1: nobody can, because there are a myriad of variables. But 460 00:27:11,040 --> 00:27:13,160 Speaker 1: as if you trust me, and most of you do 461 00:27:13,200 --> 00:27:16,159 Speaker 1: trust me, I'm telling you that, based on my data 462 00:27:16,200 --> 00:27:19,480 Speaker 1: and my work and my observation and my personal experience, 463 00:27:20,000 --> 00:27:23,119 Speaker 1: there's a fair chance that you're going to live longer 464 00:27:23,160 --> 00:27:26,480 Speaker 1: and stronger and better than if you did not do that. 465 00:27:27,160 --> 00:27:30,639 Speaker 1: If you did not do that. I don't think this 466 00:27:30,800 --> 00:27:34,679 Speaker 1: needs to be clearly I haven't planned this chat on freestyling, 467 00:27:34,720 --> 00:27:36,760 Speaker 1: but I don't think this needs to be something that's 468 00:27:36,800 --> 00:27:41,600 Speaker 1: going to turn your life upside down. I don't think 469 00:27:41,640 --> 00:27:44,320 Speaker 1: there needs to be a major revolution. I don't think 470 00:27:44,359 --> 00:27:47,680 Speaker 1: you need to become a gym bunny or a gym junkie. 471 00:27:47,960 --> 00:27:52,840 Speaker 1: I don't think you need to become that person. I 472 00:27:53,000 --> 00:27:57,560 Speaker 1: just think it is important that, especially in twenty twenty four, 473 00:27:57,760 --> 00:28:05,080 Speaker 1: as life is becoming increasingly more sedentry, we are, without 474 00:28:05,119 --> 00:28:10,680 Speaker 1: doubt we rather sit down generation. In general terms, we 475 00:28:10,760 --> 00:28:15,240 Speaker 1: move less than ever, we stand less than ever, We 476 00:28:15,359 --> 00:28:22,440 Speaker 1: expend less calories than our grandparents did. Typically, not everyone, 477 00:28:22,480 --> 00:28:26,200 Speaker 1: of course, but typically if you're a landscape gardener, excuse 478 00:28:26,240 --> 00:28:29,440 Speaker 1: what I'm saying, but if you are one of the 479 00:28:29,480 --> 00:28:33,560 Speaker 1: many that spends a lot of your time either in 480 00:28:33,600 --> 00:28:38,120 Speaker 1: front of a computer or in an office, or on 481 00:28:38,200 --> 00:28:40,920 Speaker 1: a couch or in a bed, or sitting in a car, 482 00:28:41,120 --> 00:28:47,000 Speaker 1: or sitting on a train or whatever, then then maybe 483 00:28:47,040 --> 00:28:49,440 Speaker 1: the best thing that you can do, maybe the best 484 00:28:49,480 --> 00:28:51,560 Speaker 1: thing you can do, the best strategy, and not just 485 00:28:51,600 --> 00:28:55,440 Speaker 1: for physical health but mental health. You know, exercise might 486 00:28:55,720 --> 00:29:01,200 Speaker 1: very possibly be the best mental health tool or resource available. 487 00:29:02,360 --> 00:29:06,600 Speaker 1: We unequivocally absolutely know that done the right way, exercise 488 00:29:06,640 --> 00:29:09,080 Speaker 1: can reduce stress and anxiety. And I know that's not 489 00:29:09,120 --> 00:29:12,880 Speaker 1: a fucking breakthrough. I know that you know that, but 490 00:29:12,960 --> 00:29:15,680 Speaker 1: how many times have you I'm sure you've done at 491 00:29:15,720 --> 00:29:18,160 Speaker 1: some stage in your life where you've gone and done 492 00:29:18,280 --> 00:29:20,760 Speaker 1: something you know. It might have been a swim in 493 00:29:20,800 --> 00:29:23,040 Speaker 1: the ocean, it might have been a jog that you did. 494 00:29:23,120 --> 00:29:25,120 Speaker 1: It might have been and you went, fuck, how good 495 00:29:25,200 --> 00:29:29,800 Speaker 1: do I feel? How good do I feel? Right? Well, 496 00:29:29,840 --> 00:29:33,640 Speaker 1: of course, because you're producing dopamine and then doorphins, and 497 00:29:33,680 --> 00:29:37,000 Speaker 1: you're changing the biochemistry of your body. And not only 498 00:29:37,040 --> 00:29:39,560 Speaker 1: are you doing something good for your joints and ligaments 499 00:29:39,560 --> 00:29:43,800 Speaker 1: and tendons and muscles and cardiovascular and respiratory system, but 500 00:29:43,920 --> 00:29:48,360 Speaker 1: you're also doing something that makes you feel fucking great biochemically, 501 00:29:48,920 --> 00:29:51,400 Speaker 1: like you're just lighting up your brain like a Christmas 502 00:29:51,400 --> 00:29:55,040 Speaker 1: tree by doing this great shit, And so why wouldn't 503 00:29:55,080 --> 00:29:59,120 Speaker 1: we do that? So I'll hand it over to you. 504 00:29:59,400 --> 00:30:00,760 Speaker 1: I hope you've got something out of that.