Speaker 1: I'll get a team Welcome to another installing the you project.
Speaker 1: It's me, it's you, It's bloody Tiffany and CUK. Who's
Speaker 1: heading down south to the thriving metropolis that is is
Speaker 1: it Lonceston?
Speaker 2: Specific Devenport, Devenport, Port Van Diemen's Land.
Speaker 1: At the top of For our international guests, Tasmania is
Speaker 1: the bit off the bottom of mainland Australia, the bit
Speaker 1: off the bottom. It'll be known moving forward as the
Speaker 1: bit off. No, it won't. I love Tazzy. What's the
Speaker 1: population of Devenport, give or take tiff Is it like
Speaker 1: I'm going to go twenty thousand?
Speaker 3: Oh? I think you might be right, but I can't remember.
Speaker 1: I do a little quick search now or it could
Speaker 1: be I reckon it's it's not going to be fifty,
Speaker 1: but it's not going to be ten. I'm thinking. My
Speaker 1: guess is Ballpark twenty to twenty five.
Speaker 2: And the winner is twenty six point one five. That
Speaker 2: was in twenty twenty one.
Speaker 1: Well it's probably back to twenty now.
Speaker 3: It's been money.
Speaker 1: I don't know. I don't know. I love Tazzy. If
Speaker 1: I could only live in one state that wasn't Victoria,
Speaker 1: I would live there. Everyone goes Queensland. I would live
Speaker 1: in Tazzy. People don't get how beautiful Tazzy is.
Speaker 3: It is beautiful, oh you.
Speaker 1: Just basically you're on a beach wherever you go, Like
Speaker 1: there's a beach three feet away and everyone thinks it's freezing.
Speaker 1: It's actually got, if not the lowest, one of the
Speaker 1: lowest rainfalls in Australia. And of course it's a little
Speaker 1: bit colder than Victoria, but in summer it's fucking amazing.
Speaker 1: There's so many beautiful things. It's like for me and
Speaker 1: I mean this with love Tasmania, so don't get mad
Speaker 1: at me. It's like living in nineteen eighty five. It's
Speaker 1: just like the technology and everything's there if you want it,
Speaker 1: but just the intensity and the speed and the energy
Speaker 1: is just like it's nothing like Melbourne or Sydney or
Speaker 1: Brisbane or Perth, not that they're all the same either,
Speaker 1: but yeah, I love it. So if I had to
Speaker 1: live somewhere else that wasn't Melps, that's where I would go.
Speaker 2: It's got a good energy and the Northwest Coast is
Speaker 2: coming a long way in terms of a holiday destination.
Speaker 2: In my humble opinion, last time I was home was
Speaker 2: the first time I felt they've really started to make
Speaker 2: it that appealing.
Speaker 3: Yeah, yeah, there's lots to do.
Speaker 1: And the beauty of twenty twenty five is like you
Speaker 1: can depending on what kind of business you're in. But
Speaker 1: because so much business now is done virtually or online.
Speaker 1: You know, it's like you think about your work. I
Speaker 1: think about my work, even my research and my study
Speaker 1: now or my write ups and everything. I could do
Speaker 1: about ninety percent of my well that's not I couldn't
Speaker 1: do the corporate speaking, but putting that aside, that's a
Speaker 1: big bit of it. But all the other stuff I
Speaker 1: could do from anywhere in the world, like we could
Speaker 1: do you know, I could be in New York and
Speaker 1: you could be in bloody Devonport. We could still do
Speaker 1: We could still do the same thing. You know, I
Speaker 1: can do my coaching, my mentoring program that have just started.
Speaker 1: I could do, you know, my research from anywhere. So
Speaker 1: that's so I think it's made the world smaller in
Speaker 1: that way and more accessible, and it means that you
Speaker 1: can you know, I've been thinking, I don't mean to
Speaker 1: sound like a wanker when I say this, because I
Speaker 1: try to talk about it but I'm very fortunate that
Speaker 1: I have a place on the peninsula. It's very small
Speaker 1: and humble. It's essentially a shack everyone. It's nothing fucking fancy,
Speaker 1: think of a garage anyway. But I'm going to go
Speaker 1: down there and live down there some for some months
Speaker 1: this year, just because it's so beautiful around there, and
Speaker 1: I thought, you know, from where I am right now
Speaker 1: to there is about an hour but it's on the ocean.
Speaker 1: It's four hundred meters from the ocean. And like I
Speaker 1: just I bought this joint years ago, really cheaply. I
Speaker 1: was really lucky. But I I don't go there, like
Speaker 1: I just don't use it enough. But I think I'm
Speaker 1: going to go, you know, not for six months, but
Speaker 1: I think I'm going to go down there for like
Speaker 1: a month at a time and live down there because
Speaker 1: there's nothing that I even if I've got gigs in
Speaker 1: the city, I can still drive up or I can
Speaker 1: still get to the airport. So I think I'm going
Speaker 1: to start to do a little bit of that.
Speaker 3: You and the new puppy.
Speaker 1: I can't wait for puppy.
Speaker 3: I can't wait for a puppy.
Speaker 1: I keep looking at But let me tell you that
Speaker 1: is a way better place for a puppy because there's
Speaker 1: like it's a great like it's it's it's like the country.
Speaker 1: It's not even it's like a big yard with a
Speaker 1: bloody you know, cyclone fence with treated pole, bloody logs
Speaker 1: and a farm gate. Yeah, that's that's you could have comfortably.
Speaker 1: You could have three dogs down there. So I'm ex
Speaker 1: I did. And if you haven't heard everyone on, well,
Speaker 1: my intention at this point in time is when I
Speaker 1: finished my study, which is about middle of the year,
Speaker 1: I'm going to buy a puppy. I'm going to buy
Speaker 1: a puppy. And I've narrowed it down either a Golden Retriever,
Speaker 1: which I know, you know, like I just I've had
Speaker 1: a Golden before and I love them. Maybe a labby,
Speaker 1: but they kind of get fat. You really got to
Speaker 1: be on top of them as in And I don't
Speaker 1: mean that sounded bad. I mean they get unhealthy because
Speaker 1: they eat that shame of dog. No, I don't you know,
Speaker 1: but they fucking et everything that's not nailed down right.
Speaker 1: They're like food obsessed. They're like me when I was fourteen.
Speaker 1: I'm essentially I'm essentially an old labrador. That's essentially or
Speaker 1: maybe I think maybe a border colligue. Anyway, so you
Speaker 1: and I are going to have a brief chat about
Speaker 1: one of the things that you talk about and I
Speaker 1: talk about a fair bit. And we haven't done this.
Speaker 1: We've probably done it once a chatter on this at
Speaker 1: some stage, but I don't know if we've ever done
Speaker 1: a whole episode on women and training. And we'll talk
Speaker 1: a little bit about older women, younger women, menopausal, perimenopausal.
Speaker 1: We'll see where we go. And just so these are
Speaker 1: not recommendations, but tips a trainer and tips also an athlete,
Speaker 1: and I'm an old dodgy trainer as well, So we
Speaker 1: thought what we might open the door because people are
Speaker 1: I think a couple of things are true at the moment.
Speaker 1: More and more people are starting to exercize, which is great.
Speaker 1: There's more and more awareness around not only the physiological
Speaker 1: you know, benefits of being in shape and greater bone
Speaker 1: density and more muscle and reduce arcopedia or muscle wasting,
Speaker 1: but also we're starting to understand the emotional and psychological
Speaker 1: and cognitive benefits of training. I know that when I
Speaker 1: train early in the day, I my brain is in
Speaker 1: a better biochemical state, my emotions are in a better state,
Speaker 1: and I tend to be happier. I tend to be happier.
Speaker 1: So maybe I should stop training at four PM.
Speaker 3: I was going to say that, and what we trained
Speaker 3: at four for?
Speaker 2: So?
Speaker 1: Yeah, but it's and so how often do you train?
Speaker 1: What's your Do you have a set protocol? I know
Speaker 1: you do bits and pieces with me, but most of
Speaker 1: your training you do on your own. Do you have
Speaker 1: a particular program or is it somewhat intuitive for you?
Speaker 2: It's shifting and changing a lot at the moment, but
Speaker 2: it's always I've always been when I train by myself,
Speaker 2: I'm inclined to do my intense training or cardio training
Speaker 2: or HIT training in the mornings. That's when I'm tell
Speaker 2: people what hit HIT is high intensity interval training, So
Speaker 2: anything that I'm going to get sweaty and push myself
Speaker 2: get my heart rate up high, which is the style
Speaker 2: of training I really love and I'm best suited for
Speaker 2: that in the morning. When I am training for boxing,
Speaker 2: I've always had to train in the afternoons because that's
Speaker 2: when the coach is available to train, and I know
Speaker 2: that that's a part of what tends to eventually burn
Speaker 2: me out. It's not my best. It's not the best
Speaker 2: for my body. My body works really well if I
Speaker 2: get up, get the heart pumpy in the morning, and
Speaker 2: I'm probably a bit better at the resistance training to
Speaker 2: strength stuff at in the afternoon when we tend to train.
Speaker 1: Are you training with so you're forty year one or two?
Speaker 3: Forty one? Be forty two on the first of May?
Speaker 1: Are you training Happy birthday for May one? I'll definitely
Speaker 1: forget it, no one, because I just wrote it down
Speaker 1: and I'll probably put it in my phone and still
Speaker 1: ignore it. No way. Are you training at forty one
Speaker 1: forty two in May? Are you thinking about Obviously, it's
Speaker 1: still a long way from being old. I'm still waiting
Speaker 1: to get old. But do you train thinking about longevity
Speaker 1: and health span? And you know, waking up in a
Speaker 1: minute and you go, fuck, now, I'm fifty? How's my
Speaker 1: bone density? How's my posture? How's my energy? How's my function?
Speaker 1: Do you think like that? Or not at all? Yeah?
Speaker 3: I do. I do, Finick think like that.
Speaker 2: And my training over the last one to two years
Speaker 2: has has forcefully changed a lot. I've been forced to
Speaker 2: think about that and acknowledge what I want to get
Speaker 2: out of my training versus what I need to get
Speaker 2: out of my training versus what my body can now
Speaker 2: adapt to and handle in training.
Speaker 1: Right, Can I ask you a personal question, yes, just
Speaker 1: because I think it's relevant and we can take this out.
Speaker 1: Do you get regular periods? Because a lot of girls
Speaker 1: who are very lean and muscular like you are a
Speaker 1: menoreeicy don't. They don't get a peer Is that the
Speaker 1: right term. I think it is they don't get a
Speaker 1: period all the time. Yeah.
Speaker 2: No, I'm regular, I've never but years ago when I
Speaker 2: I mean, I spent a long time on the contraceptive pill,
Speaker 2: so I couldn't tell you if in some of the
Speaker 2: depths of my hard training and early boxing training, if
Speaker 2: I was if I was pushing myself too hard, well,
Speaker 2: I would have been pushing myself too hard then evidence.
Speaker 1: Yeah, yeah, yeah.
Speaker 2: But yeah, no, I'm still regular, But I know that
Speaker 2: my body doesn't recover the way it did before. And
Speaker 2: there's a few things that I think go into that.
Speaker 2: I think by the time we get to this age,
Speaker 2: there's a lot of stuff going on.
Speaker 3: There's both just.
Speaker 2: There's the life stuff and there's the potential for long
Speaker 2: term burnout, which I've probably done for a long time.
Speaker 2: I tinkered with ADHD medication on a very small scale
Speaker 2: for a couple of years, but I came to a
Speaker 2: conclusion I think that that was too stimulating for my system,
Speaker 2: a system that I want to be able to push
Speaker 2: and create my own dopamine, and so I think that
Speaker 2: that was a negative for me. I've gone off that
Speaker 2: now because I felt like it was it was like
Speaker 2: taking high amount of caffeine. It was like borrowing from
Speaker 2: a system that you can't pay back. So I felt
Speaker 2: I feel that for me it was too much of
Speaker 2: a cost.
Speaker 1: Wow, that's super interesting. How long that's Thanks for sharing that.
Speaker 2: You know.
Speaker 1: Here's the thing, right with asking these questions. It's like
Speaker 1: it's like when I did an episode on how to
Speaker 1: be good at shitting right, Everyone's like, oh my god,
Speaker 1: you can't talk about that. I'm like, well, firstly, everyone
Speaker 1: shits right, so fucking settled down with your offense, like
Speaker 1: fucking rain it in, like what you don't pooh? And
Speaker 1: it's not like, you know, hardly anyone ever gets constipated.
Speaker 1: Look at you. I mean every fucking you know. One
Speaker 1: of the biggest issues that I used to have with
Speaker 1: my female clients constipation. I would say two thirds of
Speaker 1: my female clients would be semi regularly constipated. And I
Speaker 1: mean along with other standouts like they can't sleep or
Speaker 1: anxiety or you know, but there are some really And
Speaker 1: it's not like I went searching for this. You know,
Speaker 1: this is just data. I literally did tens of thousands
Speaker 1: of sessions with women. So I don't have a preoccupation
Speaker 1: with periods or menopause or perimenopause or pooing or this.
Speaker 1: But these are just fucking biological functions that come with
Speaker 1: being you know, some of them with being a female
Speaker 1: and some of them just with being a human. But
Speaker 1: it amuses me that people get freaked out when you
Speaker 1: talk about having a shit. Will trust me not shitting
Speaker 1: is bad for you. So if I can give you
Speaker 1: some advice or direction on how to improve one's shitting efficiency,
Speaker 1: fucking lean in, because what part of.
Speaker 3: This conversation made you think of shit.
Speaker 1: That? Like sometimes when I open a door, I think,
Speaker 1: fuck do I want to open? Like when I asked
Speaker 1: you about you know, your cycle, I'm like, do I
Speaker 1: do this? And I think I don't. You know, I
Speaker 1: don't want to be inappropriate, but at the same time,
Speaker 1: you know it's it's this is just part of the
Speaker 1: reality of life as a woman at a certain for
Speaker 1: a long time in your life anyway, and then that
Speaker 1: you know. So, I think if we're talking about women's
Speaker 1: health broadly today, let's talk about all of it, you know.
Speaker 3: Yeah.
Speaker 1: So, by the way, if you want to ask me
Speaker 1: anything or say anything, just interrupt me.
Speaker 3: Do your cycle regular, my.
Speaker 1: Cycle, my shitting cycle. I've told you I'm a fucking
Speaker 1: world class. If it was an Olympic sport, I'd be
Speaker 1: a four time Olympic gold medalist. I'll be I'll be
Speaker 1: in the fucking shitting Museum. There'd be a statue of
Speaker 1: me and the foyer people be like, oh, there is
Speaker 1: the Michael Jordan of shitting. They'd be like, you should now.
Speaker 3: You now you remind you back into that should.
Speaker 1: Michael Jordan of shitting? That could be I'm thinking that
Speaker 1: should be today's time. But I feel like I might
Speaker 1: get I might get contacted by his people. So for
Speaker 1: you with training, I'm going to mention some stuff. So strength, power, speed,
Speaker 1: cardiovascular fitness, balance, coordination, flexibility, reaction time. These are all
Speaker 1: components of fitness, like, what are the things putting aside
Speaker 1: boxing because you're not boxing anymore, but just in terms
Speaker 1: of variables that you can train to create change what's
Speaker 1: your priority.
Speaker 3: Strength?
Speaker 2: And so doctor Stacy seems that I had on One
Speaker 2: of the protocols she talks about is sit training, sprint
Speaker 2: interval training, and she talks about the benefits of that,
Speaker 2: especially for women as we age, and so that is
Speaker 2: really short bursts of really hard efforts in things. So
Speaker 2: I've moved from going probably more hard endurance like I.
Speaker 3: Would I would.
Speaker 2: Call my I would say that I was doing an
Speaker 2: interval training session, yet my intervals would just be rather
Speaker 2: than rest, they would just be a different exercise. So
Speaker 2: it would just be me doing high intensity explosive stuff
Speaker 2: for a longer period of time. I've gone from that
Speaker 2: into just going really hard short bursts and not necessarily
Speaker 2: a full session of that. So do some strength and
Speaker 2: do a little bit of that at the end.
Speaker 1: So so I'm just going to give everyone an exam
Speaker 1: So if people are going what could that look like. Firstly,
Speaker 1: there are a range of different protocols for high intensity training,
Speaker 1: but an example would be and again this is not
Speaker 1: a recommendation, not a prescription, but I will give you
Speaker 1: so a program that I used to do that would
Speaker 1: be two minutes on an excise bike, just warming up.
Speaker 1: So zero to two minutes is just steady state pedaling. Now,
Speaker 1: you can either do this with a regular bike or
Speaker 1: one of those what they call bionic bikes where you
Speaker 1: use your arms as well, where you push and pull
Speaker 1: and pedal. But or you could do it on a rower,
Speaker 1: or you could do it on a bloody stare mart.
Speaker 1: You could pretty much do it on it. You could
Speaker 1: do it on a grind or an arm, but you
Speaker 1: could do it on anything really. But the protocol would be,
Speaker 1: say zero to two minutes, just steady state warming up,
Speaker 1: and then once you get to the two minute mark.
Speaker 1: And again this is not a recommendation. See your doctor,
Speaker 1: get a clearance all of that shit. But the protocol
Speaker 1: that I did was from the two minute mark to
Speaker 1: two twenty, I would sprint. I mean sprint, like if
Speaker 1: somebody said here's one thousand dollars, go harder, I couldn't, right,
Speaker 1: So two minutes to two twenty, sprint the remainder of
Speaker 1: the minute, which is forty seconds recover, right, And I
Speaker 1: would do that up to the ten minute mark, So
Speaker 1: that means I'm sprint recover, sprint recover for eight minutes,
Speaker 1: and once I got to the ten minute mark, I
Speaker 1: would wind it back and just slow pedal for another
Speaker 1: two minutes. So the overall protocol is twelve minutes, and
Speaker 1: of that twelve minutes, four is steady state pedaling, so
Speaker 1: warming up and then recovering or warming down or cooling down.
Speaker 1: But the middle, the eight minutes in the middle is
Speaker 1: twenty on forty off. Now, if you think of eight
Speaker 1: times twenty, that's only one hundred and sixty seconds of
Speaker 1: hard work, which is not even three minutes. So in
Speaker 1: that fourteen minute program, you're not even doing three minutes
Speaker 1: of intense training. So that is an example. And as
Speaker 1: you well, NotI if doing shit like that is super effective,
Speaker 1: right yeah, yeah, yeah, And when you do the twenty
Speaker 1: you're like, how fucking long can twenty seconds take? And
Speaker 1: then when you're doing the recovery, you're like, no, that's
Speaker 1: not forty that was like fifteen.
Speaker 2: And on those assault bikes, the ones with the arms
Speaker 2: and legs, the worst thing ever, worst thing ever.
Speaker 1: Exactly, and you feel like, I mean, time bends, time distorts. Yeah, yeah, yeah, yeah, yeah.
Speaker 1: It's like the times where I've you made you and
Speaker 1: some of the others that I train go, all right,
Speaker 1: we're going to do We're just going to do a
Speaker 1: body weight hang for ninety seconds, and you're like ninety seconds.
Speaker 1: I'm not talking about chin ups, you know, I'm just
Speaker 1: talking about just holding onto a bar and your legs
Speaker 1: hanging and just hanging body weight ninety seconds feels like
Speaker 1: about seven minutes.
Speaker 2: Yep.
Speaker 1: It just and you look up. I do it too,
Speaker 1: and I look down and I'm like sixty seconds. I'm like, fuck,
Speaker 1: I've got thirty seconds to go, and then twenty eight seconds.
Speaker 1: I look twenty eight seconds later, I look down and
Speaker 1: I'm only at sixty five. I'm like, how the fuck
Speaker 1: did that take five seconds? You know that was like
Speaker 1: twenty eight seconds. All right, So strength, what's your recommendation?
Speaker 1: So for women who are going look, I really don't
Speaker 1: do any strength training. So the benefits of strength training
Speaker 1: among many other things. You know, there's a cognitive benefit.
Speaker 1: We know that lifting weights makes our brain work better.
Speaker 1: There's more science than that, but that's the snapshot. We
Speaker 1: know it improves bone density, we know it improves muscle
Speaker 1: mass or increases muscle mass. We know that it improves
Speaker 1: day to day function because you can do shit what
Speaker 1: we call activities of daily living, getting in and out
Speaker 1: of a chair, get up and down a ladder. You know,
Speaker 1: when we trip, we can recover. What's your recommendation on
Speaker 1: complete novices who go I don't lift weights, but I
Speaker 1: want to get started? How often and how much?
Speaker 2: At least a couple of times a week at least
Speaker 2: like I reckon. There's a big different. I reckon three
Speaker 2: times a week is really good. Two times a week okay,
Speaker 2: if that's all you can do, But you want to
Speaker 2: be training hard, harder, and just getting someone to start,
Speaker 2: like I would recommend, even if you can't afford a
Speaker 2: personal trainer forever, have a personal trainer to start with,
Speaker 2: so you know, you know, you can learn where you're
Speaker 2: actually at, and you can learn how to safely lift
Speaker 2: the weights and understand programming so that you've got an
Speaker 2: idea of how to do it by yourself.
Speaker 1: And if you can afford one thousand dollars an hour,
Speaker 1: tips available.
Speaker 3: Yep, straight hand for that.
Speaker 1: Start saving. But also, you know the interesting thing about
Speaker 1: so let's talk a little bit about intensity. So you
Speaker 1: jump on the back of this if you want to.
Speaker 1: So intensity is relative to the individual. So for me,
Speaker 1: doing six gin ups is easy. For somebody else that
Speaker 1: would be impossible. And that's not because I'm brilliant. That's
Speaker 1: because I've been doing chin ups for fucking fifty years. Right,
Speaker 1: So for TIF to run three k's in fifteen minutes
Speaker 1: would be easy. For me to run fifteen three k's
Speaker 1: in fifteen minutes would be real hard for me at
Speaker 1: the moment, right, So it's not about the distance or
Speaker 1: the time, or the weight, or the range of movement
Speaker 1: or the volume, or it's about how that affects you
Speaker 1: and how intense or hard that is for you. So
Speaker 1: when we talk about working, you know, it's for my
Speaker 1: old man at the moment, who's having some issues. God
Speaker 1: bless Ronnie, walking two hundred meters is like someone else
Speaker 1: running a marathon because he's got is in all sorts
Speaker 1: at the moment. He's got some issues, right, But you know,
Speaker 1: I'm trying to get him back because he's had a
Speaker 1: couple of medical problems. But there might be you know,
Speaker 1: six months from now he might walk two hundred meters easily,
Speaker 1: but right now very difficult. So what we're always trying
Speaker 1: to do is we're not true. We're not comparing ourselves
Speaker 1: to anyone. We're not trying to do a set weight
Speaker 1: or a set run and a set time. What we're
Speaker 1: doing is we're paying attention to our body. And the
Speaker 1: point of exercise, apart from having a bit of fun
Speaker 1: and apart from cracking a sweat, the point of exercise
Speaker 1: is to change your body in a way that you
Speaker 1: want it to change, you know, all right, tell me
Speaker 1: about I've never asked you this question. What about flexibility,
Speaker 1: range of movement, stretching? How do you rate that? Is
Speaker 1: that important for you? Not important for you?
Speaker 2: It's important, however, doesn't get a good look in to
Speaker 2: my training disclaimer though, I for a long time I
Speaker 2: did ale of training called zoo training, which was body
Speaker 2: weight training, and that was amazing for flexibility and mobility.
Speaker 2: And that's so that like, I valued that a lot
Speaker 2: because I realized that all of a sudden I had
Speaker 2: great flexibility and mobility without happening to lay down and
Speaker 2: stretch and do all the things. If you don't stretch
Speaker 2: or include some sort of functional mobility training in your
Speaker 2: in your exercise, then you pay the price. Like you
Speaker 2: end up very tight, very sore, and essentially injured at
Speaker 2: some point.
Speaker 1: Do you work with any ladies who are perimenopausal or
Speaker 1: menopause or postmenopause.
Speaker 3: Well, for sure, yeah, most of most of my clients.
Speaker 1: So what what adjustments or adaptations do you make for that?
Speaker 1: Like what's your kind of and again, remember everyone, this
Speaker 1: is we're just chatting. Neither of us the doctors, but
Speaker 1: we're both trained to people. So how do you adapt
Speaker 1: and adjust for that? And what do you have to
Speaker 1: do differently?
Speaker 2: You know what recurs has been recurring with a few
Speaker 2: of my clients. Frozen shoulder is a thing that a
Speaker 2: lot of women get when they're men are pausal, which
Speaker 2: is which is interesting. I mean, I just I'm just
Speaker 2: always with the age group, Like a lot of my
Speaker 2: clients are sixty or high fifties to sixty plus, and
Speaker 2: so we're always working around how the body's functioning, niggles, injuries,
Speaker 2: and I have people I make sure that if people
Speaker 2: have got niggles and injuries, they're going to see hopefully
Speaker 2: the people I recommend, but they're going to get advice
Speaker 2: on some prescripts, prescribed rehab or prehab, so that I
Speaker 2: can work with that.
Speaker 1: What's prehab. What's prehab.
Speaker 2: Prehab is before you do yourself an injury.
Speaker 1: It's injury avoidance, it's prevented it.
Speaker 3: Thank you.
Speaker 1: Yeah, that's I think. So I need to view a
Speaker 1: guy years ago. Now, it was probably three years ago.
Speaker 1: I could be wrong, but I'm pre sure.
Speaker 2: His name is Dean Morby Strength Guy, the powerlifted guy.
Speaker 1: Yeah, yeah, correct, and he all he does. I don't
Speaker 1: know what he does now, but he was a chiropractor
Speaker 1: who went nah and just started training older people in powerlifting.
Speaker 1: So they do other stuff, but primarily, well, what they
Speaker 1: were doing primarily back then was deadlifts and Ben's press
Speaker 1: and squat. And he had people who had never picked
Speaker 1: up a weight at sixty or sixty five who were
Speaker 1: deadlifting their own body weight and scuorting their own body
Speaker 1: weight and bench pressing half body weight, which is bloody amazing.
Speaker 1: Is bloody amazing. And so what I love about and
Speaker 1: that people don't really get this. You know, it's like
Speaker 1: that the body at any age, as long as the
Speaker 1: person is alive and can move, the body can still adapt.
Speaker 1: You know, I've told this story three times, but I'll
Speaker 1: tell it again, just quickly So I started training a
Speaker 1: really old guy years ago called Abraham. And when I
Speaker 1: met him, he was in his eighties. He'd never been
Speaker 1: in a gym, it'd never lifted weights, and he was
Speaker 1: the dad of a friend of mine. And he couldn't
Speaker 1: really walk. He could walk with a frame, but not well.
Speaker 1: And anyway, he was just weak. He was just weak.
Speaker 1: It wasn't that he had you know, of course he
Speaker 1: had a bit of you know, he had muscle wasting,
Speaker 1: od sycopenna or but he didn't have cancer, he didn't
Speaker 1: have heart disease. He was just old and weak from
Speaker 1: you know, doing not much and sitting. And I started
Speaker 1: training him in his eighties and he got Now, when
Speaker 1: he started, I tried to get him to bench press
Speaker 1: a ten kilo or a twenty pound bar sextually nine kilos,
Speaker 1: but whatever twenty pound bar, not a twenty kilo, a
Speaker 1: twenty pound bar. He couldn't. He couldn't do it. He
Speaker 1: couldn't do one rep when I finished training him. And
Speaker 1: this doesn't sound like a lot, but consider someone in
Speaker 1: their mid eighties. He was benching about ninety pounds, so
Speaker 1: forty kilos. So we'd gone from can't through twenty to
Speaker 1: doing ninety if he's starting weight was twenty, it was
Speaker 1: four and a half of four hundred and fifty percent improvement.
Speaker 1: He went from walking with a frame to walking with
Speaker 1: a stick to walking with nothing, and his functional strength
Speaker 1: went through the roof. But also, and all of that
Speaker 1: was amazing, But what was fucking awesome was he was
Speaker 1: so happy, so happy. He could get in and out
Speaker 1: of a car, he could walk up the stairs because
Speaker 1: we were on the first floor, he could walk up
Speaker 1: the stairs to the gym. When he first started, I
Speaker 1: had to borderline carry him up because he would take
Speaker 1: one step. I would hold him and then another step,
Speaker 1: and then we'd get three steps up and take a break.
Speaker 1: But six months later he was just walking out of
Speaker 1: the car, up the little ramp, up the stairs into
Speaker 1: the gym, doing a workout, flirting with all the girls,
Speaker 1: having a great time, hanging out, talking shit, high fiving.
Speaker 1: It's fucking incredible, you know. And it's it's where people
Speaker 1: would constantly people are saying to me, how old is he?
Speaker 1: And I'm like, he's eighty six or whatever he was right,
Speaker 1: and they're like, that's fucking amazing. I go, it isn't.
Speaker 1: It isn't like it is great. But the problem is
Speaker 1: that with a lot of people who are, you know,
Speaker 1: into their seventies or eighties, nobody's really telling them, hey,
Speaker 1: you know what you can. You're never going to run
Speaker 1: a marathon, and you're not going to run one hundred
Speaker 1: meters in ten seconds, you're not going to bench press
Speaker 1: a house, but you can actually get stronger and more
Speaker 1: functional and healthier and not a tiny bit, but maybe
Speaker 1: a lot, depending on your starting point. So that's why
Speaker 1: I get excited about people post fifty starting to think
Speaker 1: about this stuff and more importantly, more importantly implement it.
Speaker 2: Yeah, and it just opens the door, especially like if
Speaker 2: you've got someone like that who doesn't who's never done
Speaker 2: it before and doesn't think they can. It opens the
Speaker 2: door psychologically on so much all of a sudden, life
Speaker 2: doesn't hurt. It doesn't hurt to walk down the stairs,
Speaker 2: and you're just a little bit bountier, and there's heaps
Speaker 2: of stuff that just goes on in the back of
Speaker 2: your mind. That's a metaphor for life. When you're lifting
Speaker 2: heavy shit or getting punched in the face, or rolling
Speaker 2: around a gym floor, laughing with other people for fun
Speaker 2: and doing hard things.
Speaker 1: And isn't it great when you get to a certain
Speaker 1: age where a lot of people are pretty much maybe
Speaker 1: not consciously but subconsciously going, well, I've well and truly peaked.
Speaker 1: It's all down here from here. I just need to
Speaker 1: try and manage the descent, you know. And you go,
Speaker 1: what if it's not all downhill? What if you know,
Speaker 1: maybe some things like my eyesight's not fucking brilliant, I'll
Speaker 1: give you the tip, but my biceps are outstanding, So
Speaker 1: it's not all bad news, you know, So swings and roundabouts,
Speaker 1: you know. I mean, like my point is, of course,
Speaker 1: of course there's going to be cognitive and physiological the client,
Speaker 1: of course, but the rate of decline is somewhat, you know, manageable.
Speaker 1: And there are certain things like if you're speaking of flexibility,
Speaker 1: which we were a minute ago, Like if I did
Speaker 1: a sit and reach test, now you know what that
Speaker 1: is everyone, where you sit with your legs flat on
Speaker 1: the floor and your toes out in front of you,
Speaker 1: there's zero chance I could reach my toes, which is
Speaker 1: not a good admission, but anyway, that's just my reality.
Speaker 1: So let's say my potential is ten out of ten. Well,
Speaker 1: right now, my function is a three out of ten
Speaker 1: or a two out of ten from a flexibility point
Speaker 1: of view. But here's the thing. If I spent the
Speaker 1: next which I probably won't because fuck it, But if
Speaker 1: I spent the next six months stretching properly like I should,
Speaker 1: my flexibility would improve out of sight. It just goes
Speaker 1: to show you that a sixty one year old male
Speaker 1: who innately is not flexible can still improve flexibility and range,
Speaker 1: movement and function a few other things.
Speaker 3: Yeah, it.
Speaker 2: Makes a good point around and I alluded to it before,
Speaker 2: Like what do you want to get out of your training?
Speaker 2: What's important to you? Like I think about that so
Speaker 2: much now that there's not a sports specific I'm like,
Speaker 2: all right, why am I doing? What are the different
Speaker 2: styles of exercise I'm doing across the week? And what
Speaker 2: are they all? What's the purpose of them all? What
Speaker 2: do I want to get out of them? If I'm
Speaker 2: doing runs, how far do I run and run? And
Speaker 2: if I want to.
Speaker 3: Get better at it?
Speaker 2: Right now? Is my goal to get better with distance
Speaker 2: or speed?
Speaker 1: Like?
Speaker 2: What do I want out of that? And what does
Speaker 2: that choice? What does that mean for my energy and
Speaker 2: my body and my function? If I choose that I
Speaker 2: want to get better at running further, or I want
Speaker 2: to get better at running faster. What's the outcome of that?
Speaker 2: Like this so much comes into it.
Speaker 1: Yeah. I was talking to a guy yesterday at Coffee
Speaker 1: Central and he's fifty seven, so he's four years younger
Speaker 1: than me, and we're talking about stuff. And I said
Speaker 1: to him, and he's he would self admittedly, he's a
Speaker 1: two out of ten, right, he's got heaps of work
Speaker 1: to do. And I said, imagine, so he's fifty seven
Speaker 1: and a half. I said, imagine if two and a
Speaker 1: half years, right, you're sixty and on your sixtieth birthday,
Speaker 1: you're way fucking better than you are today. He's like,
Speaker 1: is that possible? I go, dude, that is probable. It's
Speaker 1: not guaranteed. But if you did, and I reeled off
Speaker 1: the things I said, if you did, like and all
Speaker 1: of these adaptations ad just your body responding to doing
Speaker 1: the right thing, like if you stop drinking seven days
Speaker 1: a week, if you throw away the cigarettes, if you
Speaker 1: start to sleep better, if you lift some weights, if
Speaker 1: you do some cardiov And yes, there's quite a few
Speaker 1: things on the to do list, but fucking hell, you
Speaker 1: can't get another body champ. So let's not wait for
Speaker 1: diabetes or the first heart attack. You know, sometimes the
Speaker 1: first sign of a problem for people is death, So
Speaker 1: let's not wait for that. And I mean, that's that's confronting,
Speaker 1: but it's fucking true, you know. So and I had
Speaker 1: this talk with him and I said, I know not,
Speaker 1: I think not, I'm guessing, but I absolutely know that
Speaker 1: you could be infinitely healthier and more functional and more
Speaker 1: operational than you are now when you're sixty. And he
Speaker 1: was pretty excited about that, you know. And that's that's great,
Speaker 1: that's one thing. But does that mean he's going to
Speaker 1: do the work. Absolutely not. And so I think as
Speaker 1: we start to wind up, because You've got to go
Speaker 1: and I've got to go. But like thinking about, you know,
Speaker 1: you're forty one, nearly forty two, what do I want
Speaker 1: to look for your function like when I'm forty five?
Speaker 1: That's not a bad question, you know. And it's like
Speaker 1: same question I go with my what do I want
Speaker 1: the podcast to be in a year? What do I
Speaker 1: want to okay in a year from now? And I've
Speaker 1: finished my study and I'm doing this, what do I
Speaker 1: want to be doing okay? And what do I want
Speaker 1: my life to look like on my body or my business,
Speaker 1: on my brand. Cool. Now, if you've got to reverse
Speaker 1: engineer that, Craig, what do you need to do now
Speaker 1: to make that one year idea a one year reality?
Speaker 1: And for that guy, the two and a half year
Speaker 1: idea of having this sixty year old, strong, fit, functional body.
Speaker 1: All right, well now you're fifty seven and a half.
Speaker 1: What needs to happen about now to make that outcome,
Speaker 1: that highly desirable outcome likely? You know? And it's I mean,
Speaker 1: at some stage it's always going to come down to
Speaker 1: whether or not we're going to do the work, you know.
Speaker 2: Yeah, what's your protocol around getting people to shift their
Speaker 2: identity into Because.
Speaker 3: Picking a goal.
Speaker 2: Saying in two years time, I want to look like this,
Speaker 2: Like picking a goal that far ahead and then doing
Speaker 2: the work is like the whole the journey is a destination.
Speaker 2: How did you manage getting that shift like you did
Speaker 2: it for thousands of people for a long time? Yes,
Speaker 2: what landed for you?
Speaker 1: Yeah? Yeah, Yeah, that's a really good question. And I
Speaker 1: think that for me, just specific to what you said,
Speaker 1: it's not so for me. It's not so much about
Speaker 1: how I look. Of course, I've got an ego, and
Speaker 1: of course I don't want to look bad, but it's
Speaker 1: way more about how I work, like a health and
Speaker 1: function and wellness of course, but I think for a
Speaker 1: lot of people, rather than setting goals and achieving goals,
Speaker 1: which is not the worst operating system, but rather thinking
Speaker 1: about like everyone who's listening. If I could independently talk
Speaker 1: to everyone individually, I should say and say, do you
Speaker 1: want to be as healthy as you can with as
Speaker 1: good behaviors and habits as you can embrace for as
Speaker 1: long as possible. They're all going to say yes, Like
Speaker 1: nobody wants to be in good like that dude doesn't
Speaker 1: want to be in good shape in two and a
Speaker 1: half years and then out of shape, like he wants
Speaker 1: to be in shape when he's sixty and sixty two
Speaker 1: and sixty five and seventy and seventy five and eighty. Right.
Speaker 1: So it's good to have goals, and it's good to
Speaker 1: have structure and accountability and process, but what we really
Speaker 1: want to do over time is we want to create
Speaker 1: a new default setting. So this is just how we
Speaker 1: are now. Like you don't need you don't need motivation,
Speaker 1: discipline or self control to lift weights three days a
Speaker 1: week or four days a week, you don't need, you know,
Speaker 1: there might be the other day where you feel like
Speaker 1: dog shit and you don't want to go for a run.
Speaker 1: Maybe you need a bit of discipline then. But generally speaking,
Speaker 1: you and I are very hardwired that working out, lifting weights,
Speaker 1: doing cardio is analogous to cleaning our teeth or having
Speaker 1: a shower, or putting petrol in the car or buying food.
Speaker 1: It's just a thing that we do. That's a part
Speaker 1: of our life, you know. And when that when we
Speaker 1: can create habits and behaviors that support our best self,
Speaker 1: that's that's the goal. Where we're not now relying on
Speaker 1: structure and focus and accountability and motivation and discipline. And
Speaker 1: because you can't do that forever. So yeah, for me,
Speaker 1: it's about designing a life and then implementing that design
Speaker 1: so that that actually just becomes you know, who and
Speaker 1: how we are. And so I've said this many times,
Speaker 1: but when when usually it's blokes come up to me
Speaker 1: at corporate gigs and say, oh, how do you stay
Speaker 1: so bloody disciplined to do that?
Speaker 3: And how do you?
Speaker 1: And I go, I don't like, really, I'm not I'm disciplined.
Speaker 1: The only thing I have to be disciplined with at
Speaker 1: the moment is my research, because it's it's hard and
Speaker 1: I don't love it, but that's I don't hate it either,
Speaker 1: and I value it and I'm grateful for what I'm doing.
Speaker 1: But that requires discipline and self control, right But it's
Speaker 1: not something I'm going to do forever. But in terms
Speaker 1: of the other the health variables, we're talking about food
Speaker 1: and sleep and exercise, and that's very hardwired for me.
Speaker 1: It's just like it would be harder for me, in fact,
Speaker 1: if someone said, here's a million dollars, you've got to
Speaker 1: eat shit for a year and not exercise. I would go,
Speaker 1: not a fucking chance. I'll go keep you a million dollars.
Speaker 1: There's not a chance, zero chance, you know. So anyway,
Speaker 1: you enjoy your trip to Taz, Thank you. What are
Speaker 1: you going to do there? Just quickly just blow.
Speaker 2: Out the one hundred and one candles on my grandfather's cake.
Speaker 1: That's so exciting. Speak Why didn't we talk about him
Speaker 1: one hundred and one.
Speaker 3: I'm going to have him on the podcast when I'm
Speaker 3: down there. I'm going to record with him.
Speaker 1: That's that's so good. Yeah, I love that.
Speaker 3: Yeah.
Speaker 1: Well, what do you call him pop grandad? What do
Speaker 1: you call him?
Speaker 3: Call him pop pop?
Speaker 1: Who? What's his What do I call him?
Speaker 3: Poppy cook?
Speaker 1: Poppy cook? Yeah, not poppy cock poppy cook. And I
Speaker 1: don't want you speaking any poppy cock poppy cook because
Speaker 1: I'll listen to the fucking episode.
Speaker 3: So keep it real, bro, I have to call it
Speaker 3: poppy cock with poppy Cook.
Speaker 1: Yeah, chatting poppy cock with poppy Cook. And by the way,
Speaker 1: poppy Cook, get in the gym, bro, I can start
Speaker 1: some squats alright, have a good trip, Cookie, Thanks Hops.