Speaker 1: You're listening to the Weekend Collective podcast from News talks
Speaker 1: about again.
Speaker 2: That's the way it seems disappointing my tream. Then I
Speaker 2: saw her face.
Speaker 3: And welcome back to the Weekend Collective. I'm Tim Beveridge.
Speaker 3: This is the Health Hub, and just before I introduce
Speaker 3: the Health Hub, we'll look forward to five o'clock as well,
Speaker 3: we have a new guest on the show from Enable Me.
Speaker 3: It's Nadine Higgins talking about basically some of the easy
Speaker 3: ways you can achieve a better financial outcome by just
Speaker 3: paying attention to the stuff that's dragging you down. Right now,
Speaker 3: it is time for the Health Hub and my guest
Speaker 3: as well as well known to the show.
Speaker 2: Now, he's a personal.
Speaker 3: As I say this, I was going to say he's
Speaker 3: a personal health coach and a bunch of other things,
Speaker 3: but let's just give us name. Is Kent John's former
Speaker 3: broadcaster too. Actually it's worth remembering.
Speaker 2: And for the next hour current broadcaster, Yes, exactly, Thanks
Speaker 2: for having me, Tom. How are you? I'm good?
Speaker 3: How long is it since you were actually a regular
Speaker 3: sports DJ?
Speaker 2: Five years?
Speaker 4: Wow?
Speaker 2: Coming up? It was March twenty twenty. Does that feel
Speaker 2: like that? Does it feel like five years? What does
Speaker 2: it feel like? Honestly, I think about this often. I
Speaker 2: think that COVID period has completely discombobulated my sense of time.
Speaker 2: I've always prided myself on my memory. I prided myself
Speaker 2: on Oh, it's been eighty months since I saw her. More,
Speaker 2: it's been probably two years since I spoke to her. Now,
Speaker 2: got no idea. So does it feel like five years?
Speaker 2: If I went back and thought about everything that I've
Speaker 2: done since? Probably?
Speaker 3: Okay, that makes sense. Yeah, I know, you're just reminded
Speaker 3: me that whole thing with COVID, how.
Speaker 2: It did really stuff up the whole space time continuum.
Speaker 2: Since Yes, people's people's perception of time have been certainly
Speaker 2: I believe in the good point.
Speaker 3: Hey, onto the onto business.
Speaker 2: I'm quite interested about this idea about variety and routine
Speaker 2: because I think most people when they start an exercise
Speaker 2: habit and we've got this the new year, and people
Speaker 2: have I mean, it's such a cliche, isn't it. I've
Speaker 2: made a resolution, I'm getting it started.
Speaker 3: But for many people, you know, the Christmas comes, it goes,
Speaker 3: you eat too much and all that, and then the
Speaker 3: year starts and you get into it and you think,
Speaker 3: how do I need to start a new habit? And
Speaker 3: most people would imagine that what's important is getting the
Speaker 3: routine going, getting the habit going. And I guess, is
Speaker 3: there a difference between habit and routine because I've started
Speaker 3: doing something different? Curtis of one or other? I guess,
Speaker 3: Alex Flint. And so the routine for me is that
Speaker 3: I'm now going to a gym rather than going for
Speaker 3: a run at the moment. But within that routine, he's
Speaker 3: given me some variety. How do you how do you
Speaker 3: approach getting people cracking? But so the routine doesn't drag
Speaker 3: him down?
Speaker 5: You know what?
Speaker 2: I mean? A lot of questions on there, but no,
Speaker 2: I like this topic actually variety versus routine. It really
Speaker 2: comes down to the person. So if you can take
Speaker 2: a mindful approach to what it is that gets you
Speaker 2: going individually, then you'll have your answer. So for some
Speaker 2: people that I know that I coach the meticulous, that
Speaker 2: it's the same stuff, same days each week, Yeah right,
Speaker 2: and it works for them. For other people, they could
Speaker 2: get bored with that quite easily, and then they get
Speaker 2: disheartened and then they might give up or they start
Speaker 2: to feel like they're going backwards and they need some variety.
Speaker 2: So really long answer short, it depends on the person.
Speaker 2: Find something that works for you, Tim, that's a great
Speaker 2: way to at least get going. Find something that works.
Speaker 2: And it's about what it is the key to establishing
Speaker 2: a good habit. Yeah, and for me, because I look
Speaker 2: at people, for instance, I go to go for a
Speaker 2: swim now in the morning, I was thinking it was.
Speaker 3: That you I might have been thinking of because you
Speaker 3: did the cold You did the cold winter swims. I'm
Speaker 3: doing the cold summer sprint swims. It's actually not that cold,
Speaker 3: good boy, but it's not for exercise. I just simply
Speaker 3: go into because we're two hundre meet us from Koe Beach.
Speaker 3: I go down there and I look around at the
Speaker 3: world and it's calm and full tired, and you go for.
Speaker 2: A swim and it's lovely.
Speaker 3: But if I was one of those people I see
Speaker 3: every other morning or every morning, including in the winter,
Speaker 3: and the wet sits going up and down and up
Speaker 3: and down and up and down the beach, I think
Speaker 3: they would do me in in the end. So I'd
Speaker 3: be looking for some variety.
Speaker 2: Where are you? Are you a routine guy? What do
Speaker 2: you like a bit of variety. I'm somewhere in the middle.
Speaker 2: I like doing the same. I've got a really good
Speaker 2: walking route around where I live, which is and I
Speaker 2: can add on an extra k here and then take
Speaker 2: off of half five hundred minutes a year. So I've
Speaker 2: got that down pat. It's a great workout for me.
Speaker 2: And most of the time I'll go through the same way.
Speaker 2: But even now and then I want to do it
Speaker 2: backwards walking, not that I'm walking backwards, I'll do it
Speaker 2: the other way. Actually that would be quite hard work,
Speaker 2: particularly where I live, where the suburb is just full
Speaker 2: of hills. But that works for me. But I've also
Speaker 2: started to bring in some other new things too, like
Speaker 2: I play a bit more tennis now, I jump on
Speaker 2: the exercise bike a little bit more. I try and
Speaker 2: run at least once a week just to get the
Speaker 2: heart rate up, just to try and tie myself out.
Speaker 2: So I've got the variety within the framework of good, dependal,
Speaker 2: reliable sources of exercise that work for me, particularly around
Speaker 2: where I go. And how often does that make sense?
Speaker 2: Sort of, it's called a bob each way. It is
Speaker 2: a bob each way. Yeah, I think that's probably fair,
Speaker 2: which is fair, and because normally when I've gone to
Speaker 2: the gym and I've managed to keep some makes that
Speaker 2: I've managed to keep my exercise habits relatively relatively consistent.
Speaker 2: So when I have had my gym going sort of
Speaker 2: habits in the end, actually I've got sick of getting
Speaker 2: in the car and having to drive for fifteen minutes
Speaker 2: each way and then doing the workout because it was
Speaker 2: an hour and a half, two hours out of a day.
Speaker 2: That's what got me.
Speaker 3: But now that the routine I've got and I'm still
Speaker 3: keeping out with going to keep up with walking and stuff.
Speaker 3: But the routine I've got at the gym, it's three
Speaker 3: different workouts over the course of a week, which is
Speaker 3: what a lot of people actually do do And that
Speaker 3: does make a difference because I think if I was
Speaker 3: going to do the same it used to.
Speaker 2: Be the old school thing.
Speaker 3: You'd go bench press, you know, some lap pulled out,
Speaker 3: you know you're going. You can come up with a
Speaker 3: half a dozen exercises like there's your all body workout.
Speaker 3: But after a while it's like, oh goodness, have you
Speaker 3: ever suffered from too much routine where you've just got
Speaker 3: sick of something?
Speaker 2: Oh all the time. Yeah, totally all the time. A
Speaker 2: bob each way is good because it keeps your brain fresh,
Speaker 2: and it might be hey, look I really feel like
Speaker 2: a walk today, but I actually don't have time for
Speaker 2: fifteen minutes. I'm going to being out a twenty five
Speaker 2: minute run. So that's where it works, all right, And
Speaker 2: so I've come prepared. Look what I've prepared to have
Speaker 2: you prepared? So you know James Clear from Atomic Habits. No,
Speaker 2: So he wrote a book Atomic Habits a few years
Speaker 2: ago that has been the best seller by for millions
Speaker 2: and millions and millions of copies. He puts out a
Speaker 2: newsletter once a week and it's brilliant, and I would
Speaker 2: encourage people to subscribe to this. It gives you just
Speaker 2: some paus and thought for five minute each week to
Speaker 2: think about how you're going. And it's just some musings
Speaker 2: and some thoughts. So I thought this would apply beautiful
Speaker 2: to what we're talking about today. In his words, these
Speaker 2: are not mine. These I think you should just rip
Speaker 2: it off and not credit him. In theory, consistency is
Speaker 2: about being disciplined, determined, and unwavering. That's what we think
Speaker 2: it has to be. In practice, Consistency is about being adaptable.
Speaker 2: Don't have much time, scale it down, don't have much energy,
Speaker 2: do the easy version. Let your habits change shape to
Speaker 2: meet the demands of the day. Adaptability is the way
Speaker 2: of consistency. I totally and utterly endorse that, not just
Speaker 2: for myself, but for dozens and dozens of people that
Speaker 2: I have seen try hard to make change. I would
Speaker 2: totally endorse what he's saying because what happens to him
Speaker 2: is when we set a bar really high and I've
Speaker 2: got to be consistent, I've got to do the same,
Speaker 2: and I've got to have my routine. I've got to
Speaker 2: do this. I want to do that. Things get in
Speaker 2: the way, you fall over, things break down, whatever happens.
Speaker 2: Then we go too hard on ourselves and we don't
Speaker 2: make the little changes that we can make that may
Speaker 2: not be what we really want to be doing, but
Speaker 2: they're better than nothing, and so we stop all together.
Speaker 2: I think that boils down to something which is.
Speaker 3: Often say it to myself when I was doing the
Speaker 3: running and not necessarily enjoying it. It's simply taking action
Speaker 3: regardless of what it is. So, for instance, instead of
Speaker 3: thinking I've got to do this run I've got it
Speaker 3: to go for this long and it's a hot day,
Speaker 3: and all these sorts of things all I think of,
Speaker 3: And maybe this is slightly different, but it leads to adaptability.
Speaker 3: Is the first thing I do is I put my
Speaker 3: feet on the floor, I stick my feet in the shoes,
Speaker 3: and I get out the door, and the rest just happens.
Speaker 3: And so if I decide I'm actually feeling a bit nacked,
Speaker 3: maybe I'll go for a walk for a bit, and
Speaker 3: then I'll jog, and then I'll get into it. And
Speaker 3: I think, because I think that I can imagine that
Speaker 3: what that guy's referring to is if you, for example,
Speaker 3: would be if your workout has to be X, Y
Speaker 3: and Z at this time, if something gets in the
Speaker 3: way of that, then you just don't do it.
Speaker 2: You speak, yeah, yeah, So be adaptable, be flexible, go
Speaker 2: easy on yourself. You put your shoes on, go out
Speaker 2: and see what happens. Maybe do a run walk or
Speaker 2: a walk run. We'd love to hear from you on
Speaker 2: this eight hundred eighty ten eighty. And I think probably
Speaker 2: if you are a successful.
Speaker 3: Exerciser, and what I mean by successful exercise or is
Speaker 3: you actually just you're doing it, you're keeping it up?
Speaker 3: What is it that keeps you doing it? And have
Speaker 3: you had to mix up a bit of variety into
Speaker 3: it or you have you found that you need to
Speaker 3: establish a routine? I know, Yeah, So what to hear from?
Speaker 6: You?
Speaker 3: Give us your calls on eight hundred and eighty ten
Speaker 3: eighty routine? And how does that relate to being a habit?
Speaker 3: Because I know we getting caught up with a bit
Speaker 3: of semantics here, but how important does routine versus variety?
Speaker 3: Eight hundred eighty ten eighty. Give us a call on that,
Speaker 3: Kent John's is a health and wellness coach. He's worth
Speaker 3: us on that? And actually, what are the routines that
Speaker 3: have worked for you? And what are the routines that
Speaker 3: have failed? Are there routines, Kent that have failed for you?
Speaker 2: I struggle to go to the gym. I do you
Speaker 2: don't enjoy it? I'm quite pleased to hear you say that,
Speaker 2: because I've tried twice.
Speaker 3: But you see, normally win a health coach comes in,
Speaker 3: you'd expect that they just nail everything.
Speaker 2: Can I just let you in on a little secret.
Speaker 2: I know many many coaches, many coaches that I've had
Speaker 2: the pleasure of meeting. In the last few years. None
Speaker 2: of us, not a single one of us, has it
Speaker 2: all figured out. So one, what why did you wear fallible?
Speaker 2: Why don't you like the gym? Don't enjoy it? Why
Speaker 2: I get bored? I feel claustrophobic, I overheat, don't like it?
Speaker 2: You overheat? What are you working out on those?
Speaker 3: I'm just picturing you and sort of I don't know,
Speaker 3: head to foot.
Speaker 2: Likecra It's not a vanity thing. I know people are
Speaker 2: not looking. And I know of people that are scared
Speaker 2: to go to the gym or electant to go to
Speaker 2: the gym because they feel self conscious. And I've been enough,
Speaker 2: I've been dozens of times over the years to know that, Hey,
Speaker 2: people don't give a toss what I'm doing, but I
Speaker 2: struggle to feel to find the motivation to go.
Speaker 3: How long do you spend at the gym? Because I'm
Speaker 3: going to try and solve your problem for you right now.
Speaker 2: Yeah, I reckon, I've been anywhere between half an hour
Speaker 2: and sixty minutes. Okay, that's pretty quick. M okay, can
Speaker 2: help you if your suggestion is go for ninety minutes.
Speaker 3: No no, no, no, no no no, were.
Speaker 2: You doing that. Do you do the variety in your
Speaker 2: workout as well? For sure. I've had it all mapped out,
Speaker 2: I've had a trainer, I've had all of it.
Speaker 6: You know.
Speaker 3: One of the things that that's made a difference for
Speaker 3: me is I've found a gym that's really close to home.
Speaker 2: It's four minutes and big help gosh, that.
Speaker 3: Makes a difference. That's the thing that just does me in.
Speaker 3: It's getting there getting back, but it's four minutes. It's
Speaker 3: like by the you know, listen to the headlines on
Speaker 3: the news, and if you.
Speaker 2: Go by the time you have made the decision as
Speaker 2: to whether I do it or not, you're already there.
Speaker 6: Right.
Speaker 2: We're going to take some calls and let's get into it. Rachel.
Speaker 3: Hello, Hi, Hi, Hi, How are you excellent?
Speaker 2: Thanks? How are you doing?
Speaker 5: I'm good? Thank you. Hey. So I'm calling about routines
Speaker 5: or trying to give an exercise routine going yep. So
Speaker 5: I found myself after children gained lots and lots of weight.
Speaker 5: I had been paying for a gym membership for eleven
Speaker 5: years and only probably went a dozen times. And I'm
Speaker 5: still paying for that. I mean to the gym, but
Speaker 5: I'm still paying for that right now. But what I
Speaker 5: found has worked for me is walking and trying to
Speaker 5: do five k day of walking. And then I got
Speaker 5: to a point where I was doing that every day.
Speaker 5: I had done it for a year where I thought, actually,
Speaker 5: I think I could probably start running now, but I
Speaker 5: haven't yet. But I think it's just finding something that
Speaker 5: you enjoy. So I enjoy walking because we have our
Speaker 5: dog and I walk her every day with myself. So
Speaker 5: that's how I put into a healthy habit.
Speaker 3: So what was and how are you feeling about the future.
Speaker 3: Apart from having played, I think I've worked it out.
Speaker 3: It's about a thousand bucks a workout.
Speaker 5: Yes, I know right, it's disgusting. I'm embarrassed. And my
Speaker 5: husband right now is mowing the lawns are listening to
Speaker 5: you guys, so he'll be laughing at me.
Speaker 2: Your wife's a gym donor what's his name exactly? Actually,
Speaker 2: will this be news to him? Will he be going? What?
Speaker 5: Yeah? He will? Yeah? What do you week? You don't
Speaker 5: really notice that since you know twenty eleven.
Speaker 2: Oh that is quite cheap. That is quite a cheaply
Speaker 2: cheap weekly thing. Are you looking to mix up?
Speaker 3: So what's your plan for the next six months with
Speaker 3: your exercise, with my walking.
Speaker 5: I eventually want to start running, but I I just
Speaker 5: I'm not there yet because I just I worry about
Speaker 5: my knees. And you know, I'm nearly fifty, so who knows.
Speaker 5: I don't know. I'll just keep walking and maybe I'll
Speaker 5: increase it to stephen k a day or something.
Speaker 2: How are your knees capping with the walking?
Speaker 5: That's fine, I know you're running right?
Speaker 6: No?
Speaker 3: No, no, not actually, but we do have a guest
Speaker 3: on the show's name is Greg Payne, who's a big
Speaker 3: advocate for running, and he's he's very good at getting
Speaker 3: people and giving people advice around getting running when you
Speaker 3: think you can't, because he says, it's usually down to
Speaker 3: a couple of very basic things to do with the
Speaker 3: speed of your cadence, that your posture and your footwear.
Speaker 3: So you should, don't you? Yeah, just google Greek pain
Speaker 3: running and see that might help you. Good only, Rachel,
Speaker 3: good luck.
Speaker 4: Yeah.
Speaker 2: And by the way, sorry, do you still pay for
Speaker 2: the gym?
Speaker 7: Yeah?
Speaker 5: I'm still paying for I will eventually go. I went
Speaker 5: in there one day and there were lots of young
Speaker 5: people and they were like kissing in between sets and
Speaker 5: taking pictures, and I just thought, oh no, I can't
Speaker 5: do that, so I just left after fifteen minutes.
Speaker 3: Hang on, they were kissing in between sets. What do
Speaker 3: you mean like making it?
Speaker 5: You know? They were like young couples, you know, and
Speaker 5: they'd be doing their weights and then they'd get up
Speaker 5: and pick each other on them.
Speaker 4: You know.
Speaker 5: I had a curse and then it was just so
Speaker 5: weird and I thought I didn't I don't want.
Speaker 6: To be here.
Speaker 5: I think I chose the wrong time, thinking there's nobody there.
Speaker 3: Okay, what's your husband's name again, Tyson? I think you
Speaker 3: should get Tyson to go to the gym with you
Speaker 3: and take those kids on and the snogging stakes. Okay,
Speaker 3: every okay, sorry.
Speaker 2: Rachel, just kidding, but thanks for your core. And you
Speaker 2: know what, Rachel keeps walking like that'll know the spark,
Speaker 2: you know what. I feel like I might just run
Speaker 2: this little bit. It often happens. The spark will come
Speaker 2: when you least expect it. Indeed, sounds like good people
Speaker 2: watching at the gym, though, Tim.
Speaker 3: I've never seen people kissing at the gym. I've seen
Speaker 3: couples working out, But that sounds like that does sound
Speaker 3: I don't know what gim with that would be, but
Speaker 3: I mean he wants to be having a Oh I
Speaker 3: know she said it was peck on the cheeks sort
Speaker 3: of thing.
Speaker 2: But what the encouragement. It might just be encouraging. Well done, darling.
Speaker 3: There we go, theatrical kissing. There we go, Calvin.
Speaker 2: Hello, Yeah, very.
Speaker 4: Good afternoon, Tim and Ken. Now I'm madey three, so
Speaker 4: I don't buy the running round anymore. But I used
Speaker 4: to do a lot of walking and walking around the
Speaker 4: block in particular. And of course you're talking had regularity
Speaker 4: and the habit and what was the other word, you
Speaker 4: were using routine routine, that's right, Yeah, But what you've
Speaker 4: got to do is make your brain realize when you
Speaker 4: leave your house and you go at your letter box
Speaker 4: and you're going to go around the block, there's actually
Speaker 4: four ways you can do it. And what's but well blood,
Speaker 4: people don't even realize when you walk out of your
Speaker 4: driveway or whatever and you're going to go around the block.
Speaker 4: You can head straight away to the right and go
Speaker 4: around the block, or alternatively, head to the left, you
Speaker 4: go around the block. That's two number three is across
Speaker 4: the road and go to the right, or alternatively cross
Speaker 4: the road and go to.
Speaker 2: The left different.
Speaker 4: That's four ways. Now, when you've crossed the road and
Speaker 4: go around the block, you'll find you've walked a lot
Speaker 4: longer or run a lot longer than just immediately on
Speaker 4: your close boundary.
Speaker 3: It's not giving me a lot of distance there though, Calvin.
Speaker 3: At the moment, I'm sort of thinking extra twenty or
Speaker 3: thirty meters. But are you talking about actually going for
Speaker 3: a decent walk around the different block and just mixing
Speaker 3: it up.
Speaker 4: Yeah, well you can make it, say two blocks we're
Speaker 4: instead of going into media block. Yeah. But what I'm
Speaker 4: getting at is that the crossing over the road and
Speaker 4: doing that same stretch of a block, you're you're doing
Speaker 4: quite a lot extra and meterage.
Speaker 2: Good good stuff of it.
Speaker 4: But it may not think so, but you will be.
Speaker 2: Yeah, okay, thanks for that, Calvin. Yeah, yeah, well.
Speaker 3: I guess horses for courses on that one.
Speaker 2: Look, it's worked for him. He's doing well for eighty
Speaker 2: three sounds good.
Speaker 3: Yep, it's twenty four past four eight hundred eighty ten eighty.
Speaker 3: How have you established a successful exercise routine and when
Speaker 3: have you failed to do it? And what are the
Speaker 3: lessons that we can all learn from that. We'd love
Speaker 3: to have your calls. And was variety despite the fact
Speaker 3: we're talking about routine, was that something that helped with it?
Speaker 2: Eight hundred eighty ten eighty.
Speaker 3: Text nine two. This is the Weekend Collective. It's twenty
Speaker 3: four and a half past four.
Speaker 2: Welcome back to the show. This is the week in
Speaker 2: Collective of the Health Up. I was trying to think,
Speaker 2: who is this. I can't think of the name of
Speaker 2: the band.
Speaker 3: But that's Hello Sailor, of course, and that was thanks
Speaker 3: Kent John's.
Speaker 2: Kent John's is my guest for your USO. And I'm
Speaker 2: telling you twice now who's singing what song?
Speaker 3: I'm terrible with knowing much about anything that I'm outside
Speaker 3: of what I'm interested in. I'm always listening to things
Speaker 3: about twenty or thirty years after the event. Anyway, we're
Speaker 3: talking about establishing a healthy or a successful routine of exercise.
Speaker 3: What has worked for you and how important does variety
Speaker 3: within that routine? Give us call one hundred and eighty
Speaker 3: ten eighty Diana.
Speaker 6: Hello, Hi there, guys.
Speaker 8: I just want to tell you what my husband and
Speaker 8: I do. I'm a seventy two year old and My
Speaker 8: husband's seventy five, and we have an up deck and
Speaker 8: down down routine every morning, which is a walk that
Speaker 8: we've survised, which is a bit of straight, a bit
Speaker 8: of stairs upstairs, downstairs, up till downhill. And he also
Speaker 8: plays eighteen holes of golf twice a week, and I
Speaker 8: line dance, and I go to yoga and plates and
Speaker 8: I just think exercise has got to be like breathing.
Speaker 8: I mean, you get it and breathe every day. So
Speaker 8: put it both exercise into your day and it's enjoyable.
Speaker 2: Do you remember a time when you didn't exercise.
Speaker 3: It sounds like you've probably been doing it successfully for
Speaker 3: a very long time.
Speaker 8: I've tried to drink the Jim Jummy thing, but it
Speaker 8: wasn't for me. I just got totally bored there. So
Speaker 8: while you're walking, you bump into people, you way to people,
Speaker 8: you see people's gardens, and it's an enjoyable form of exercising.
Speaker 8: And I just said, we get up early in the morning,
Speaker 8: or if we don't manage to do that, we go
Speaker 8: up a beach walk at night. But we tried to
Speaker 8: put stairs in because I heard a doctor saying once
Speaker 8: that don't stop time upstairs when you get older, because
Speaker 8: your joints or seaze up. So we try to put
Speaker 8: stairs in to our walk every day. And my husband's
Speaker 8: got a full knee replacement, but we still we just
Speaker 8: do and we go as fast as we can because
Speaker 8: hear our heart rate up.
Speaker 3: Do you motivate each other or is it just that
Speaker 3: the fortunately you're in a relationship where you both enjoy
Speaker 3: the exercise and so, or does one of you have
Speaker 3: to say, come on, get your shows on.
Speaker 8: Well, my husband enjoys golf, he's not so fussed on
Speaker 8: the walking. But after his heart specially said to him, gosh,
Speaker 8: your hearts, you're healthier than you were a few years ago.
Speaker 5: Why is that?
Speaker 8: He said, My wife gets me up walks every day.
Speaker 8: And he said, well, come batch your lady. She's keeping
Speaker 8: you alive. So I think now he's realized that whiting
Speaker 8: those best in this instance, only in the systems.
Speaker 3: Of course, I've got to say, sorry, Kent, I don't
Speaker 3: know if you ran a charging along.
Speaker 2: I'm going to say, Diana, you when you started talking,
Speaker 2: I thought you were probably in your thirties. Some people
Speaker 2: have very useful voices or forty, but you well well.
Speaker 3: So actually just going back on you. You know you've
Speaker 3: got the walking and you do stairs and all that
Speaker 3: sort of thing. Has there been a journey to that
Speaker 3: in terms of you know, you've built in the stairs
Speaker 3: and all that sort of thing, or have you always
Speaker 3: been an active couple.
Speaker 8: Well, when I was working, I always seem to walk
Speaker 8: and work a tall buildings and my job was quite seventory.
Speaker 8: So one of my jobs I work twenty one floor
Speaker 8: is up and I used to see some of the
Speaker 8: partners running up and down these stairs at lunchtime. So
Speaker 8: I thought, right, if they can do it, I can
Speaker 8: do it. So in my lunch I'd have a quick
Speaker 8: lunch and they'd walk up and down these twenty one
Speaker 8: flights of stairs. And I told her a gym guide
Speaker 8: this and he said, oh my god, walking stairs are
Speaker 8: the best thing you can do. They just are good
Speaker 8: to every part of your body. So that's going back
Speaker 8: twenty years. So I've just kept it up since then.
Speaker 3: Just just nate slightly mischievously. So are you interested in
Speaker 3: taking up golf or is that your moment of tranquility?
Speaker 8: So my don't even let my husband hear you say that.
Speaker 8: He said, I'm the most uncoordinated person he's ever met.
Speaker 8: And luckily he wasn't too close to me, so I
Speaker 8: couldn't have them.
Speaker 2: Well you might have missed if that was the case
Speaker 2: to draw or one would have to be able to
Speaker 2: reach him.
Speaker 8: Sorry, I leave the golf up to him? Did he
Speaker 8: leave the line dancing up to me? And I know
Speaker 8: who has the most fun?
Speaker 7: That's me?
Speaker 3: Hey have you have you ever had your exercise it
Speaker 3: rub off on some of your friends as well? Or
Speaker 3: are you part of a sort of a group of
Speaker 3: people who are naturally active, because have you managed to
Speaker 3: encourage people to adopt your lifestyle?
Speaker 8: A couple of them, but all of them won't walk
Speaker 8: with me because they asked me if I'm trying to
Speaker 8: kill them because I'm walking too fast and especially upstairs,
Speaker 8: so they won't go with me. But I do have
Speaker 8: a couple of friends that love walking upstairs and things.
Speaker 8: We live it up in the Hibiscus Coast and we've
Speaker 8: got some really good walks with them. And we've just
Speaker 8: done the co Anger Happy Gorge and you made up
Speaker 8: the mount. We walked up, walked up the mount. I'm
Speaker 8: last weekend?
Speaker 3: Oh brother, Oh look, I always and can anyone who
Speaker 3: lives near the mount If that becomes part of your
Speaker 3: exercise return, I think you'll be very healthy yourself. Maybe
Speaker 3: with your friends, you could say you could go and
Speaker 3: do your energetic part, and you'll say, look, I'll come
Speaker 3: back when I've got twenty minutes left and you can
Speaker 3: do the rest of the walk with me.
Speaker 8: Maybe I'm quite heavy to walk with my husband on
Speaker 8: my own because I like to talk to myself when
Speaker 8: I go around. I thought all the world's troubles out,
Speaker 8: So that's my bit of calmer for me.
Speaker 3: Good on you, hey, thanks for that, and good work.
Speaker 3: Good work. I'd love to see Diana have a crack
Speaker 3: at golf just for her, just to test her husband's
Speaker 3: patience on that.
Speaker 2: It's interesting too that her friends can't keep pace. It's hard,
Speaker 2: isn't it when you know when you're walking with someone
Speaker 2: and you've got to find your own pace. You've got
Speaker 2: to find your own rhythm. If you're walking too quick,
Speaker 2: then the other person can't. You feel like you're walking
Speaker 2: too quick, you can't sustain it. If you feel like
Speaker 2: you're walking too slow, that can actually be quite taxing.
Speaker 2: So it's important that you try and go at your
Speaker 2: own pace, which is not always conducive to walking with
Speaker 2: somebody else. ACU.
Speaker 3: It's funny when you come up when I'm going for
Speaker 3: a walk because I've had to take a break from running,
Speaker 3: just with he's being a bit irritated. I find that
Speaker 3: if somebody is walking a little faster than me and
Speaker 3: I hear their footsteps catching up, I do feel and
Speaker 3: the need to increase my pace because I don't know why,
Speaker 3: because I sort of think, well, it's walking, there's no
Speaker 3: reason I should be slower than anyone else.
Speaker 2: My partner says to Kent, slow down, slow down, you're
Speaker 2: walking too quick, and I'll say, hey, speed up, you're
Speaker 2: walking too slowly.
Speaker 3: Well, you do have a slightly longer gate than You're
Speaker 3: right and who's wrong. I'm going to go with the
Speaker 3: wife on this one, just because you always should go
Speaker 3: with the wife's opinion.
Speaker 2: Your part Diana would agree with you. Tell you what.
Speaker 3: We will take another break and come back with some
Speaker 3: more calls.
Speaker 2: In just a moment. It's twenty five minutes to five
Speaker 2: news talk. Z'd be.
Speaker 3: Guys, welcome back to the Weekend Collective. This is the
Speaker 3: health I have. My guest is Kent. John's is a
Speaker 3: health and wellness coach, and we're talking about getting your
Speaker 3: routine going. Actually, we want you to give us the
Speaker 3: benefit of your experience. What has worked and what hasn't
Speaker 3: when it comes to establishing a successful exercise habit, and
Speaker 3: where does variety come into it for you as well?
Speaker 3: At one hundred eighty ten eighty, Pete, good, good afternoon.
Speaker 6: They can cure the king. Oh, Pete, marry.
Speaker 2: Here good to hear from here you go, Well.
Speaker 6: Yeah, I'm good. I wanted to talk positiveularly about proactivity
Speaker 6: and exercise and practice, and I just want to say
Speaker 6: I spend two hours a day. Happen doing this for
Speaker 6: two and a half decades.
Speaker 5: There.
Speaker 6: I spend two hours a day in the morning when
Speaker 6: I get up, half an hour for tide che sticking exercises,
Speaker 6: half an hour for tide t half an hour for
Speaker 6: mixed martial ads in much. I also practice in the
Speaker 6: left from the right hand yin half an hour from meditation.
Speaker 2: Wow, well done.
Speaker 1: Yeah.
Speaker 6: If I'm learning a new move or seeing the next
Speaker 6: to half an hour or two an hour I'm practicing
Speaker 6: on me, I'm ta from box self in.
Speaker 3: Sorry self taught, Pete, well done?
Speaker 2: Yeah?
Speaker 6: Yeah, how are your daughters? Going to the martial rights
Speaker 6: certainly needs him.
Speaker 3: My daughters are not doing martial arts training. One does
Speaker 3: ballet and the other does soccer, hockey, hockey and netball.
Speaker 2: But they I thought.
Speaker 6: They were taking that marshal away.
Speaker 2: Oh no, where there was there was a possibility it
Speaker 2: might have happened because there's been some nasty things going on.
Speaker 2: But now we're not doing that, but we may do.
Speaker 2: You never know.
Speaker 3: There's always time. Hey, good to hear from your pete.
Speaker 3: Thanks so much for your call.
Speaker 2: Uh that's not a bad routine. Eh, Oh no, that's discipline.
Speaker 2: Actually tell you who else is an amazing discipline on that.
Speaker 2: I interviewed Grant Dalton.
Speaker 3: On for the Breakfast Show and he gets up at
Speaker 3: about half past four, goes for a run around the
Speaker 3: domain and does a couple of hours of exercise seven
Speaker 3: days a week.
Speaker 2: Man. Thing is about exercise, particularly early. You can win
Speaker 2: the day with exercise and I adhere to that strongly.
Speaker 2: In that belief is that it can be counterintuitive. You
Speaker 2: think I need to stay in bed, but actually going
Speaker 2: out and moving and exercising will give you more energy
Speaker 2: than what you've got just by lying in bed. Actually,
Speaker 2: I'm not mean to contradict.
Speaker 3: That's because I at one hundred percent agree with that
Speaker 3: it's better to get up in the morning. But lately,
Speaker 3: just course my hours, I tell myself, you know what, Tom,
Speaker 3: if you're going to go to the gym at two
Speaker 3: because it's indoors, I guess I don't have to worry
Speaker 3: about the heat, that's okay. But so long as you've
Speaker 3: established that willpower that you know that when that clock
Speaker 3: ticks over you you get out the door and do it.
Speaker 2: Ay, you're out of there.
Speaker 3: Yeah, anyway, let's take some more calls.
Speaker 7: Matt, Hello, Hey, Tim and Ken. I've been walking most days,
Speaker 7: but every Monday, me and a friend we go walking
Speaker 7: up up on the bush and we mix it up
Speaker 7: on different walks. But last week we hit quite a
Speaker 7: steep trail when it was sort of real tramping compared
Speaker 7: to gentle walking in the bush, and man, my legs
Speaker 7: in hits were sort of aching after it. But you know,
Speaker 7: it was good to break the routine and just adding
Speaker 7: extra steepness certainly feels like more of a workout, but
Speaker 7: that's just part of my routine and mixing it up.
Speaker 7: But my real question today is what do you think
Speaker 7: about running for half an hour versus walking for an hour?
Speaker 7: Does it burn the same amount of calories? Or which
Speaker 7: one is running more beneficial if you don't have more
Speaker 7: much time.
Speaker 2: They're both being official clearly. If you don't have as
Speaker 2: much time, you're going for runners great. The good thing
Speaker 2: about going for a run, Matt, is that it'll get
Speaker 2: you up into to your different heart rate zones a
Speaker 2: little bit quicker, and it's probably a tougher workout. Do
Speaker 2: you find that half an hour of running is tougher
Speaker 2: physically than one hour of walking?
Speaker 7: To be honest, I'm not really running you right, I
Speaker 7: be walking for quite a while, but my knees I'm
Speaker 7: trying they do kind of heard if I push it,
Speaker 7: And I'm just leaning into the walking even though I've
Speaker 7: been doing it a while. But I feel like I'm
Speaker 7: getting fit enough I could run, yeah, but maybe a fast,
Speaker 7: faster walk.
Speaker 3: In terms of calories, I'm just doing a Google search
Speaker 3: on this, so you can't really rely on this. And
Speaker 3: AI tells me that running for half an hour will
Speaker 3: burn more calories and significantly more calories than walking for
Speaker 3: an hour.
Speaker 2: I don't know.
Speaker 3: It depends on what sort of walking. If you're walking
Speaker 3: up the mount. I'm going to go with the walking.
Speaker 7: Yeah, yeah, because I couldn't run up the all like that.
Speaker 7: So yeah, it's just interesting, you know, thinking about it all.
Speaker 7: But yeah, that was my question, thinks.
Speaker 2: Are you enjoying exercising?
Speaker 7: I am because I've lost weight and feel better about myself. Yeah.
Speaker 2: Yeah, Actually that's a good point. Benefits of it and
Speaker 2: actually can it actually.
Speaker 3: Doesn't take long until you do feel better about exercise,
Speaker 3: because people say, oh, it's going to be at least
Speaker 3: six weeks until I see any sort of benefit and stuff.
Speaker 3: But actually the three the feel good factor does make you.
Speaker 3: I think it even affects the way you view yourself.
Speaker 2: The research is in it's pretty conclusive to him that
Speaker 2: if you could put wrap up one thing into a pill,
Speaker 2: that would actually help people with depression, anxiety, major mental illness. Yeah,
Speaker 2: it's exercise, but it's free, doesn't cost anything. It's not
Speaker 2: much chopped for the pharmaceutical companies. They can't make any
Speaker 2: money on prescribing exercise.
Speaker 3: But you can't prescribe in dolphins, can you can you?
Speaker 3: I don't know if they come in a pill form,
Speaker 3: but one would like to think you get.
Speaker 2: Literal think of dose, dopamine, oxytocin, serotonin, and dolphins. You
Speaker 2: get all of that during the run, but also afterwards
Speaker 2: as well.
Speaker 3: Okay, and now someone has actually got a question. Hey, guys,
Speaker 3: what is walking fast? I used to run on the
Speaker 3: day and could walk at four minutes a kilometer. I'm
Speaker 3: now walking. What is a fast pace?
Speaker 2: Four minute walking?
Speaker 3: For minute walking four minute kilometer?
Speaker 2: I was just hang on, that doesn't sound salzible, to
Speaker 2: be honest.
Speaker 3: Hang on, four minute walking. That means I have to
Speaker 3: do some calculations on that. That means every four hundred
Speaker 3: meters you are doing that.
Speaker 2: No, no, I'll have to I'll to calculate this in mind.
Speaker 2: I wonder what those Olympic walkers actually average per kilometer,
Speaker 2: because four minute walking case, I mean four minutes to
Speaker 2: run as fast. If you're running at four minute k pace, tim,
Speaker 2: that's quick Olympic. Actually, no, that is that is doable
Speaker 2: for hang on, that's four minute per kilometers. So how
Speaker 2: many kilometers is that in an hour? Fifteen fifty are? Yeah, No,
Speaker 2: I'm not sure that's that's Olympus Olympic race walker pace.
Speaker 2: Because we're casting aspersions on this person suggesting they're not
Speaker 2: at that pace.
Speaker 3: Olympic race walkers go at eight point six eight to
Speaker 3: nine point four five miles an hour. Convert that to
Speaker 3: kilometers an hour. That's that's what this guy's talking about.
Speaker 3: That's are they just are they just texting that to brag?
Speaker 2: Most people can't run form minute case that is cranking.
Speaker 2: That's quick man. I just probably next caller, it's what
Speaker 2: have you noticed at the start of the year with
Speaker 2: your clients and things that you're working with. I think
Speaker 2: the one thing that I come back to with my
Speaker 2: coaching the people that I coach, but also I told
Speaker 2: you recently, Tim, I started a part time job at
Speaker 2: a health clinic and remy wear Autonomy Health, and so
Speaker 2: we're talking with people that are coming in regularly wanting
Speaker 2: to get healthy, whether it be because they're sick, or
Speaker 2: whether it's be because they're wanting to prevent illness in
Speaker 2: the future. I think the one word that everyone seems
Speaker 2: to coming back with at the moment is energy. People
Speaker 2: are wanting more energy. And when you don't have energy
Speaker 2: and you're not feeling energized, it doesn't matter how motivated
Speaker 2: you might be to walk or to run, or to
Speaker 2: move or to exercise. If you ain't putting the right
Speaker 2: stuff in the tank, or you're mentally drained, very very
Speaker 2: difficult to do the things that you think you should
Speaker 2: be doing. So I know this to be true that
Speaker 2: if you change what you're eating. Think of it as
Speaker 2: a car scenario. Some cars run more efficiently on ninety one,
Speaker 2: others run efficiently on ninety five. Others go on diesel.
Speaker 2: We've now got battery powder and all of the rest
Speaker 2: of it. Cars need the right fuel to run economically
Speaker 2: and beautifully and smoothly. Well, our bodies are exactly the same.
Speaker 2: So there are people out there who are beating themselves
Speaker 2: up for not actually moving, but they don't have the
Speaker 2: energy to do it. Chances are they're overtired and are
Speaker 2: not eating or fueling their bodies in the right way.
Speaker 2: That can make a massive difference, because, as we know,
Speaker 2: if you start to do that all of a sudden,
Speaker 2: out of nowhere, that desire to move, that desire to exercise,
Speaker 2: it can really surprise you. But it's there, it'll be
Speaker 2: hidden away. So if you can unlock that, great That's
Speaker 2: what I've noticed to start twenty twenty five is the
Speaker 2: number of people just completely down on energy, which comes
Speaker 2: as no shocked and given how tough people found last year.
Speaker 3: Hey, by the way, I've got an apology to make.
Speaker 3: I completely misread that text. I did the textra disservice. Hey, guys,
Speaker 3: what is walking fast? I used to run in the
Speaker 3: day and could run at four.
Speaker 2: Minutes a kilometer. Here you go, that's fast. I'm now walking.
Speaker 2: What is a fast pace? I just don't know. I
Speaker 2: would imagine I walk quickly, and I go between sort
Speaker 2: of eight to eight thirty pace for walking, and I
Speaker 2: can sustain that thirty What does that mean? Eight to
Speaker 2: eight and a half minutes for what per kilometer? And
Speaker 2: I can sustain that for well over an hour? Okay,
Speaker 2: so eight And let me tell you, I've never ever,
Speaker 2: ever been able to do four minute k's running, So
Speaker 2: this person's fitness is probably better than mine.
Speaker 3: Yeah, that does four minutes a kilometer. Actually, if you're
Speaker 3: running at Olympic racewalker pace, because let's face it, those
Speaker 3: of race walkers.
Speaker 2: Crack on, don't they. They move it quite quite a speed.
Speaker 3: So you're doing well. But look, I think everyone knows
Speaker 3: when you're walking fast. If you're meandering along, I would
Speaker 3: say that fast walking would mean that you can probably
Speaker 3: still sort of hold a conversation, but you might need
Speaker 3: to take a few puffies.
Speaker 2: Come back to the FMP fastest maintainable pace. What's the
Speaker 2: quickest I can walk out that I know I can
Speaker 2: sustain for the forty five minutes or the sixty minutes
Speaker 2: that I'm working for.
Speaker 3: Yeah, good stuff, Right, We've got time maybe to take
Speaker 3: another call or two.
Speaker 2: We'll have a look at a couple of the texts before.
Speaker 3: We come back. We're with Kent John's. He is a
Speaker 3: health and wellness coach.
Speaker 2: It is, by the way, if people want to get
Speaker 2: in touch with your Kent Yeah, they can reach out
Speaker 2: to me personally Kent Kent John's Health dot co dot
Speaker 2: m Z, or if they want to come and see
Speaker 2: myself or one of our great team at Autonomy Health
Speaker 2: check us out there too. Excellent.
Speaker 3: All right, we'll be back in just tomorrow. It's eleven
Speaker 3: minutes to two five. Just rocking back to the Weekend
Speaker 3: Collective with Tim Beverage. My guest is Kent On. He's
Speaker 3: the Health and Witness health and Witness, health and wellness coach.
Speaker 2: What the hell was that? Have I been a witness to.
Speaker 3: Witness to a witness to positive results.
Speaker 2: There by the way, that was pink same as your polo.
Speaker 3: Shit, thank you and the artist, yes, thank you? All right, yes, yeah,
Speaker 3: I'm rocking. I'm rocking the piece.
Speaker 2: He's giving me the thumbs up. Ken, you know what
Speaker 2: you're talking about? How good is that? Excellent? Hey Ethan today?
Speaker 9: Oh hey hey Ken, Hey Tim? How's it going? That's good,
Speaker 9: that's good. Just been listening to you guys conversation for
Speaker 9: about half an hour and now, and we can relate
Speaker 9: to quite a few things, one being the energy side
Speaker 9: of things with the exercise I do, and the mental
Speaker 9: health side of things too. So what I quite enjoy
Speaker 9: doing is a weight training session five am most mornings.
Speaker 2: Wow, that's good.
Speaker 7: Yeah.
Speaker 9: Yeah, So just just a kind of more of a
Speaker 9: bodybuilding type weight listing, like you're going to do like
Speaker 9: a push pull legs type split. We're one day I'll
Speaker 9: do like some bench press and flies, some shoulder work,
Speaker 9: and then another day I'll go legs, so squat's and
Speaker 9: hamstring training, and then the third day the backs, some
Speaker 9: back stuff, rows, the blackpool downs, and then some bicep work.
Speaker 2: What makes you keep it up?
Speaker 9: Well, just finding the consistency in it. Do after a
Speaker 9: while see some quite good results. I'm a person who
Speaker 9: actually has quite a high metabolism, quite a physical job,
Speaker 9: and I do find it quite hard to maintain a
Speaker 9: lot of mass. But with the right diet and that
Speaker 9: consistent training, I have found I've put on a good
Speaker 9: solid ten ten kilos in the last three years, which
Speaker 9: definitely shows up on my physique.
Speaker 3: When you say you can see the results, do you
Speaker 3: mean when you look in the mirror, you go.
Speaker 9: Well, look at the mirror. And then also just with
Speaker 9: the progressive overload training, just being able to lift more
Speaker 9: throughout the months.
Speaker 3: It's amazing how quickly you see that happen. I'm even
Speaker 3: doing it with a more general workout. It's surprising, isn't it.
Speaker 2: The body likes to be stressed, and that's why. But
Speaker 2: the body likes to be stressed, and then it likes
Speaker 2: to recover and then it comes back stronger.
Speaker 9: And then I mean, for the morning session, if I
Speaker 9: get up full thirty, have a quick something to eat,
Speaker 9: maybe a little bit of coffee or pre workout, do
Speaker 9: my hour of weight training with the warm up, and
Speaker 9: then have a shower at the gym, I'll walk out
Speaker 9: of there, say six thirty to hit home, help with
Speaker 9: the kids and the wife. Just feeling a hundred one
Speaker 9: hundred times better than if I would just say roll
Speaker 9: out of bed at sick.
Speaker 3: I just had one last question for you, Ethan, what
Speaker 3: time are you getting to bed?
Speaker 9: So I try to get to bed. I'd try to
Speaker 9: aim between seven and eight hours sleep. So if I'm
Speaker 9: getting to bed, say eight thirty, that's the best I
Speaker 9: can really do. Most nights, nine going good, nine thirty.
Speaker 9: Sometimes for any later than that, you do start to
Speaker 9: as the week's goo go.
Speaker 3: Quely easier when you've got kids too, because you sort
Speaker 3: of put them to bed and it's like, what dad's
Speaker 3: going to bed too?
Speaker 2: So where you go?
Speaker 9: Yep, pretty much do try and get them at the
Speaker 9: routine as usually dinner, get the kids to bed, walk
Speaker 9: the dog straight home, packed my stuff for the morning,
Speaker 9: and then I'm good to go, good to head off
Speaker 9: to bed, and the wife usually stays up. He's a
Speaker 9: bit more of a night our well done. Thanks for
Speaker 9: cool mate, That's what works for me.
Speaker 2: Good on.
Speaker 3: I think that the thing that comes out of that
Speaker 3: is if you're getting the results that.
Speaker 2: He's getting the results, he's found something that works for him,
Speaker 2: he's got that eight hour sleep window, and he might
Speaker 2: naturally be suited to going to bed early and getting
Speaker 2: up early, So he might be one of the lucky
Speaker 2: ones in that regard that he's a lark rather than
Speaker 2: the old night owl who struggles to go early tim
Speaker 2: and doesn't want to be up before eight exactly.
Speaker 3: We got one text here. I think we can answer
Speaker 3: very quickly. Somebody's just asked us yoga or pilates good
Speaker 3: for body strength? In particular, pilates is amazing.
Speaker 2: For body strength. I think very good. I think even me,
Speaker 2: as a non expert, can tell you that and ask
Speaker 2: any ballet answer Hey Kent, and you know, sir, I do.
Speaker 2: I do. Indeed, Hey, thanks so much.
Speaker 3: That was great And if you want to check k
Speaker 3: Kent's workout, you get in touch with the team and
Speaker 3: autonomy and we'll look forward to next time.
Speaker 2: Take care man, I will.
Speaker 3: Indeed, we got a new guest next for Smart Money.
Speaker 3: It's Nadine Higgins will be with us. This is the
Speaker 3: Weekend Collective. It's come out for three minutes two five
Speaker 3: News talks EDB.
Speaker 1: For more from the Weekend Collective, listen live to News
Speaker 1: Talk SAIDB Weekends from three pm, or follow the podcast
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