1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,840 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Woke 3 00:00:18,920 --> 00:00:22,600 Speaker 1: up this morning to the sound of a snow plower. 4 00:00:23,760 --> 00:00:28,760 Speaker 1: I thought, there's no way it is Christmas Eve as 5 00:00:28,800 --> 00:00:32,840 Speaker 1: I record this a little earlier, but a Christmas eve Day, 6 00:00:34,000 --> 00:00:38,280 Speaker 1: and this is the first snow we have had where 7 00:00:38,320 --> 00:00:44,960 Speaker 1: I am, and it got me thinking winter workouts, winter workout. 8 00:00:45,040 --> 00:00:49,640 Speaker 1: So that is the theme of today's podcast, and it 9 00:00:49,880 --> 00:00:56,720 Speaker 1: is super important. Our winter workouts are crucial. And I 10 00:00:56,760 --> 00:01:01,320 Speaker 1: don't care if you're super competitive of athlete, if you're 11 00:01:01,360 --> 00:01:05,280 Speaker 1: a recreational athlete, or if you're not an athlete at all, 12 00:01:05,720 --> 00:01:09,000 Speaker 1: if you're someone who just wants to enjoy what you 13 00:01:09,000 --> 00:01:12,320 Speaker 1: want to enjoy and do that pain free. All right, 14 00:01:12,480 --> 00:01:15,200 Speaker 1: So I got out and I got in a run. 15 00:01:15,800 --> 00:01:20,600 Speaker 1: I have taken some time off since my illness sickness 16 00:01:20,640 --> 00:01:24,039 Speaker 1: before the iron Man did that podcast on basically the 17 00:01:24,120 --> 00:01:27,760 Speaker 1: race that wasn't And so now it's time to to 18 00:01:27,880 --> 00:01:33,280 Speaker 1: buckle down. And I'm actually on Monday officially starting my 19 00:01:33,400 --> 00:01:37,280 Speaker 1: training for the iron Man that has gotten pushed off twice, 20 00:01:38,520 --> 00:01:41,920 Speaker 1: pushed back thanks to COVID iron Man Brazil, which is 21 00:01:41,959 --> 00:01:46,119 Speaker 1: in May now hopefully, and so my official training plan 22 00:01:46,240 --> 00:01:55,600 Speaker 1: starts Monday. And whether again you are competitive, whether you 23 00:01:55,760 --> 00:02:01,640 Speaker 1: are just someone who wants to enjoy your summer, this 24 00:02:01,720 --> 00:02:05,840 Speaker 1: podcast is for you. It doesn't matter. And I did 25 00:02:05,880 --> 00:02:10,120 Speaker 1: do a podcast not too long ago about the off 26 00:02:10,160 --> 00:02:14,519 Speaker 1: season and how there are all those memes and there's 27 00:02:14,560 --> 00:02:18,399 Speaker 1: even companies now you know, who have the tagline there 28 00:02:18,560 --> 00:02:23,360 Speaker 1: is no off season. Yeah, yes there is, Yes, there is, 29 00:02:23,480 --> 00:02:25,160 Speaker 1: And if you don't have one, you will have one 30 00:02:25,160 --> 00:02:29,919 Speaker 1: because you'll get injured. That's a huge part of today's show. Okay, 31 00:02:31,120 --> 00:02:33,880 Speaker 1: there's an off season for a reason, and they call 32 00:02:33,960 --> 00:02:36,800 Speaker 1: them seasons for reasons. And this is a huge problem 33 00:02:36,840 --> 00:02:39,480 Speaker 1: for those of us who have kids. I have a 34 00:02:39,639 --> 00:02:44,240 Speaker 1: twelve and fifteen year old who are playing their sports 35 00:02:44,280 --> 00:02:50,120 Speaker 1: and they're they're getting crazier and crazier because there is 36 00:02:50,160 --> 00:02:53,120 Speaker 1: no off season and you have to, as a parent 37 00:02:54,040 --> 00:02:58,880 Speaker 1: say enough. And it's everywhere. So there's an off season 38 00:02:58,919 --> 00:03:01,720 Speaker 1: for a reason, and that's part of today's show as well. 39 00:03:02,160 --> 00:03:06,760 Speaker 1: Regardless of what you do, if you're competitive, if you're not, 40 00:03:07,160 --> 00:03:11,359 Speaker 1: it doesn't matter. We need these ebbs and flows, peaks 41 00:03:11,360 --> 00:03:18,840 Speaker 1: and valleys in sports coaching, sports performance the term is periodization, 42 00:03:20,560 --> 00:03:28,600 Speaker 1: peaks and valleys of intensity of volume, regardless of who 43 00:03:28,639 --> 00:03:33,880 Speaker 1: you are, both for physiological as well as psychological reasons, 44 00:03:36,720 --> 00:03:38,880 Speaker 1: because we can't keep doing the same thing and expect 45 00:03:39,840 --> 00:03:48,360 Speaker 1: the same results. And what's most important here is that 46 00:03:49,280 --> 00:03:52,560 Speaker 1: it's about being able to do what you enjoy the most. 47 00:03:53,360 --> 00:03:58,040 Speaker 1: And when it comes to movement and exercise, we can't 48 00:03:58,120 --> 00:04:01,040 Speaker 1: just do that thing, as healthy as it may be. 49 00:04:02,240 --> 00:04:06,080 Speaker 1: Is a common recurring theme here. You know how many 50 00:04:06,240 --> 00:04:11,360 Speaker 1: runners just run until they get hurt and then they 51 00:04:11,400 --> 00:04:17,720 Speaker 1: blame the running. Well, that's what today shows about being 52 00:04:17,760 --> 00:04:20,000 Speaker 1: able to do whatever it is. Are you a walker? 53 00:04:20,400 --> 00:04:24,400 Speaker 1: Do you play pickleball? Are you a golfer? Are you 54 00:04:24,440 --> 00:04:29,400 Speaker 1: a triathlete, a cyclist, a runner, many of of the above, 55 00:04:29,920 --> 00:04:37,240 Speaker 1: a surfer. Whatever it is that you enjoy doing physically 56 00:04:37,560 --> 00:04:42,320 Speaker 1: during the summer months, you are able to enjoy them 57 00:04:43,560 --> 00:04:46,560 Speaker 1: by what you do during the winter months. And that's 58 00:04:46,560 --> 00:04:50,120 Speaker 1: what today shows about your winter workouts. Gonna tell you 59 00:04:50,600 --> 00:04:55,320 Speaker 1: what you need to do so that you can enjoy 60 00:04:55,360 --> 00:04:57,440 Speaker 1: the heck out of your summer. And by the way, 61 00:04:57,560 --> 00:05:00,120 Speaker 1: weight loss is there you want to look great on 62 00:05:00,200 --> 00:05:03,839 Speaker 1: the beach. Oh my gosh, I've been writing about that 63 00:05:04,760 --> 00:05:09,200 Speaker 1: for decades, how to get your bikini body. You know, 64 00:05:09,320 --> 00:05:14,159 Speaker 1: your beach arms, your beach body. That's fine, But here's 65 00:05:14,160 --> 00:05:19,040 Speaker 1: the thing as well, when you focus on those other goals, 66 00:05:19,320 --> 00:05:23,920 Speaker 1: as I say frequently consistency, you'll talk about things like 67 00:05:23,960 --> 00:05:27,760 Speaker 1: that variation, and if you have that recreational sport, you're 68 00:05:27,760 --> 00:05:32,039 Speaker 1: gonna most likely lose some weight in the process. So 69 00:05:32,120 --> 00:05:36,480 Speaker 1: it doesn't have to be and oftentimes shouldn't be your 70 00:05:36,520 --> 00:05:39,599 Speaker 1: first goal. You can always be in that mix, and 71 00:05:39,640 --> 00:05:45,200 Speaker 1: we should be a healthy weight, but it's easier to 72 00:05:45,240 --> 00:05:47,320 Speaker 1: attain that when you focus on the other things. All right, 73 00:05:47,400 --> 00:05:49,760 Speaker 1: quick break, When we come back and get right into 74 00:05:49,839 --> 00:06:03,880 Speaker 1: it your winter workouts, we'll be right back. Yes, there 75 00:06:04,000 --> 00:06:07,440 Speaker 1: is an off season for a reason, and there are 76 00:06:07,520 --> 00:06:13,960 Speaker 1: seasons for a reason. We need to recover. We need 77 00:06:14,000 --> 00:06:19,599 Speaker 1: to give our bodies and our brains a break, and 78 00:06:19,600 --> 00:06:22,400 Speaker 1: then we come back stronger and we enjoy it more. 79 00:06:25,160 --> 00:06:28,960 Speaker 1: But we have to earn the right every year to 80 00:06:29,080 --> 00:06:33,479 Speaker 1: do it again. And at fifty two years old, I 81 00:06:33,520 --> 00:06:35,920 Speaker 1: am most proud of not how many races I've done, 82 00:06:36,000 --> 00:06:39,159 Speaker 1: not how fast I've gone. Those are all great things 83 00:06:39,200 --> 00:06:43,200 Speaker 1: and they were goals and sure to be proud of that, 84 00:06:43,240 --> 00:06:44,800 Speaker 1: but I'm most proud of the fact that I'm injury 85 00:06:44,800 --> 00:06:46,599 Speaker 1: free and I'm able to continue to do what I 86 00:06:46,640 --> 00:06:48,560 Speaker 1: want to do. When I went out for my run 87 00:06:48,640 --> 00:06:52,800 Speaker 1: today and it was cold, it was like and by 88 00:06:52,839 --> 00:06:55,400 Speaker 1: the way, we just throw out there after doing this 89 00:06:55,440 --> 00:07:01,280 Speaker 1: for a really long time, dressed perfectly, so winter hat, gloves, shorts, 90 00:07:03,000 --> 00:07:07,520 Speaker 1: really really thin short sleeve shirt and then this great 91 00:07:07,600 --> 00:07:13,640 Speaker 1: winter tight jacket and it's the perfect material, but two layers. 92 00:07:14,600 --> 00:07:16,480 Speaker 1: Maybe thirty degrees by the time I got out there. 93 00:07:17,680 --> 00:07:20,480 Speaker 1: What I need are my hands and my ears covered 94 00:07:20,600 --> 00:07:22,960 Speaker 1: at this point. But I warmed up and the rule 95 00:07:23,000 --> 00:07:25,200 Speaker 1: of thumb. Getting off track a little bit, but not really. 96 00:07:25,200 --> 00:07:27,440 Speaker 1: We're talking about winter workouts. You want to be a 97 00:07:27,440 --> 00:07:31,200 Speaker 1: little cold before you start a run because your body's 98 00:07:31,200 --> 00:07:33,679 Speaker 1: gonna warm up. If you're super warm when you start 99 00:07:33,720 --> 00:07:36,120 Speaker 1: that run, you're gonna be shedding layers if you can, 100 00:07:37,800 --> 00:07:41,640 Speaker 1: because that's the way your core temperature will rise. So 101 00:07:42,840 --> 00:07:45,840 Speaker 1: got out there, got that run in, and see now 102 00:07:45,920 --> 00:07:49,880 Speaker 1: I lost my train of thoughts, but uh, got that 103 00:07:49,920 --> 00:07:53,960 Speaker 1: work out in. Oh, that was it. I was really 104 00:07:54,080 --> 00:07:57,120 Speaker 1: just happy that I could do it, that it was 105 00:07:57,120 --> 00:07:59,880 Speaker 1: healthy enough to do it. You know, it's Christmas Eve, 106 00:08:00,720 --> 00:08:03,520 Speaker 1: and we're coming up on New Year's Eve, and I'm 107 00:08:03,560 --> 00:08:08,200 Speaker 1: getting older and I appreciate it that much more every year. 108 00:08:10,720 --> 00:08:15,200 Speaker 1: And I don't care you know what your issues are, 109 00:08:16,400 --> 00:08:21,560 Speaker 1: they are so often fixable. It's the greatest thing, as 110 00:08:21,600 --> 00:08:24,240 Speaker 1: I talked about shortly being a coach, you know, back 111 00:08:24,280 --> 00:08:26,200 Speaker 1: when I was a trainer, working one on one with 112 00:08:26,280 --> 00:08:30,440 Speaker 1: people and then doing it online and my camps over 113 00:08:30,480 --> 00:08:33,360 Speaker 1: the years, the greatest thing was helping people fix those 114 00:08:33,400 --> 00:08:37,640 Speaker 1: injuries to allow them to do what they wanted to 115 00:08:37,679 --> 00:08:41,920 Speaker 1: do pain free. And so I can't stress that enough. 116 00:08:42,520 --> 00:08:45,760 Speaker 1: I mean, obviously, everyone you know has their specific issues, 117 00:08:47,000 --> 00:08:52,360 Speaker 1: but so often you can fix them, you can make 118 00:08:52,400 --> 00:08:56,760 Speaker 1: them better. And it's what happens generally in the winter months. 119 00:08:58,000 --> 00:08:59,960 Speaker 1: And that's what we're going to talk about, all right. 120 00:09:00,200 --> 00:09:03,400 Speaker 1: So let's start off by saying just to get us 121 00:09:03,679 --> 00:09:07,439 Speaker 1: kind of into the idea of what I'm talking about here. 122 00:09:07,520 --> 00:09:10,720 Speaker 1: You know, in triathlon and common saying is the bike 123 00:09:10,800 --> 00:09:13,480 Speaker 1: sets up the run, so swims kind of the warm 124 00:09:13,559 --> 00:09:16,560 Speaker 1: up obviously depends on your distance, but it's it's the 125 00:09:16,600 --> 00:09:19,920 Speaker 1: shorter leg and then the bike. You know, if you're 126 00:09:19,920 --> 00:09:22,480 Speaker 1: talking iron Man, it's over a hundred miles hundred twelve miles, 127 00:09:23,120 --> 00:09:25,640 Speaker 1: and if you go too hard, or you you don't 128 00:09:25,679 --> 00:09:29,960 Speaker 1: pace yourself, don't do the right things during the bike, nutrition, 129 00:09:30,000 --> 00:09:32,719 Speaker 1: all of those things, your run is not going to 130 00:09:32,800 --> 00:09:35,760 Speaker 1: be fun. And when I was putting the notes together 131 00:09:35,800 --> 00:09:39,360 Speaker 1: for the show, I thought, that's perfect, perfect analogy. Your 132 00:09:39,920 --> 00:09:47,400 Speaker 1: winter sets up your summer. What you do during the 133 00:09:47,440 --> 00:09:53,960 Speaker 1: winter months determines your enjoyment an ability to perform during 134 00:09:53,960 --> 00:09:58,200 Speaker 1: the summer, just like the bike sets up the run 135 00:09:58,640 --> 00:10:03,040 Speaker 1: in a triathlon, same exact type of concept. All right, 136 00:10:03,520 --> 00:10:09,560 Speaker 1: So when I was coaching people, especially online back in 137 00:10:09,600 --> 00:10:12,080 Speaker 1: the day, which you know what, people would say, Okay, 138 00:10:12,160 --> 00:10:14,920 Speaker 1: you know, I want to do a triathlon or I'm 139 00:10:14,960 --> 00:10:21,120 Speaker 1: training for a marathon. As crazy as it sounds, I 140 00:10:21,160 --> 00:10:24,320 Speaker 1: wouldn't want them to start with me too early. So 141 00:10:24,320 --> 00:10:26,160 Speaker 1: in other words, I could have made more money and said, oh, 142 00:10:26,160 --> 00:10:28,160 Speaker 1: sure you want you want to train for a year 143 00:10:28,160 --> 00:10:31,000 Speaker 1: and a half or whatever. Sure, I would make more money. 144 00:10:31,240 --> 00:10:33,400 Speaker 1: And obviously depends on the person in their fitness level, 145 00:10:33,400 --> 00:10:37,000 Speaker 1: on how long they had to train. But you can't 146 00:10:38,160 --> 00:10:43,679 Speaker 1: go too early. And when you do start, and this 147 00:10:43,720 --> 00:10:49,320 Speaker 1: is the most important point, those workouts are really boring. 148 00:10:50,120 --> 00:10:53,360 Speaker 1: That's that's pretty much the gist of what I'm going 149 00:10:53,440 --> 00:10:56,520 Speaker 1: to get across to you today. And there in lies 150 00:10:56,600 --> 00:10:59,960 Speaker 1: the rub. Most people don't do what they should do 151 00:11:00,120 --> 00:11:04,800 Speaker 1: during the winter because they are not as fun as 152 00:11:04,960 --> 00:11:09,680 Speaker 1: that sport or that activity that you are quote unquote 153 00:11:09,679 --> 00:11:14,960 Speaker 1: training for. And so as a coach, when I was 154 00:11:15,360 --> 00:11:21,720 Speaker 1: designing the cardio workouts, the strength workouts, the workouts themselves, 155 00:11:22,720 --> 00:11:25,520 Speaker 1: and let's just for argument's sake, say that I was 156 00:11:25,559 --> 00:11:32,000 Speaker 1: starting with a client January one, January and February really 157 00:11:32,040 --> 00:11:38,240 Speaker 1: straightforward the basics that I'm going to talk about. So 158 00:11:38,360 --> 00:11:42,160 Speaker 1: there's not a lot of creativity, there's not a lot 159 00:11:42,160 --> 00:11:50,880 Speaker 1: of intensity. There's just the base building and setting that foundation. 160 00:11:53,720 --> 00:11:58,160 Speaker 1: And it's boring. Call it what it is. And you know, 161 00:11:58,280 --> 00:12:00,079 Speaker 1: over the years, as you get better and better the 162 00:12:00,160 --> 00:12:05,080 Speaker 1: coach and you start charging more and more people would 163 00:12:05,080 --> 00:12:07,800 Speaker 1: get that program their January program. They are you kidding me, 164 00:12:08,000 --> 00:12:10,559 Speaker 1: I want to do more, I want more heart rate zones, 165 00:12:10,760 --> 00:12:15,160 Speaker 1: I want more intensity, and you go, no, that comes later, 166 00:12:17,200 --> 00:12:20,920 Speaker 1: And so many people don't want to do it. They 167 00:12:20,960 --> 00:12:27,439 Speaker 1: don't understand the value of it because it is boring 168 00:12:27,640 --> 00:12:32,320 Speaker 1: and steady state and the basics squats and lunges and 169 00:12:32,440 --> 00:12:39,120 Speaker 1: core work and planks and shoulder work. But that's what 170 00:12:39,280 --> 00:12:46,120 Speaker 1: sets up your summer and what happens so often December, 171 00:12:46,240 --> 00:12:51,520 Speaker 1: right now, January, February, March, April, end of April, somewhere may. 172 00:12:51,760 --> 00:12:54,520 Speaker 1: Right around that point, you get that first warm day, 173 00:12:55,040 --> 00:12:58,199 Speaker 1: somewhat warm day, Indian summer day, whatever it is. And 174 00:12:58,240 --> 00:13:03,000 Speaker 1: that's when people say, oh, time to start losing weight. 175 00:13:03,040 --> 00:13:05,600 Speaker 1: If that's your goal for the summer, time to start 176 00:13:06,320 --> 00:13:11,840 Speaker 1: training in a different way. But it's too late. Generally 177 00:13:12,160 --> 00:13:16,880 Speaker 1: you can't catch up. Obviously, depends on your goals. But 178 00:13:17,040 --> 00:13:21,800 Speaker 1: the January, February, March months, those are the magical months. 179 00:13:23,520 --> 00:13:27,480 Speaker 1: That's when stuff gets done. You know, what's the meme? 180 00:13:29,800 --> 00:13:34,000 Speaker 1: You build your summer body in the winter. And I 181 00:13:34,040 --> 00:13:36,560 Speaker 1: don't want to have that focus just beyond the weight 182 00:13:36,600 --> 00:13:40,760 Speaker 1: loss and and the you know, bathing suit body male 183 00:13:40,880 --> 00:13:45,200 Speaker 1: or female. But that can be a goal, but you 184 00:13:45,240 --> 00:13:48,760 Speaker 1: can't start six weeks from when you want to look 185 00:13:48,800 --> 00:13:54,400 Speaker 1: great and expect to have these crazy, great results. But 186 00:13:54,520 --> 00:13:57,280 Speaker 1: the great news that I love to bring to you 187 00:13:57,720 --> 00:14:01,240 Speaker 1: is when you start now, we're when you give yourself months, 188 00:14:01,280 --> 00:14:04,040 Speaker 1: depending on when you're listening to this episode, when you 189 00:14:04,080 --> 00:14:09,880 Speaker 1: give yourself enough time. It's doable. And I have done 190 00:14:09,920 --> 00:14:14,400 Speaker 1: this so many years in a row. And what I've 191 00:14:14,400 --> 00:14:20,600 Speaker 1: done a little differently is I have done many winter races, 192 00:14:20,600 --> 00:14:24,120 Speaker 1: so iron Man Australia, iron Man New Zealand. Many of 193 00:14:24,160 --> 00:14:28,040 Speaker 1: these races. Obviously they have the opposite season, So I'm 194 00:14:28,080 --> 00:14:31,840 Speaker 1: training hard through the winter and then my summers are off. 195 00:14:32,320 --> 00:14:35,960 Speaker 1: And I kind of wanted it that way too. But 196 00:14:36,160 --> 00:14:40,520 Speaker 1: regardless of when you're you know you want to peek, 197 00:14:40,560 --> 00:14:44,480 Speaker 1: and for most people it's the summer. Obviously, you still 198 00:14:44,520 --> 00:14:46,560 Speaker 1: need that off season and you still need that base 199 00:14:46,600 --> 00:14:50,440 Speaker 1: building phase. All right, So let's get right to it. 200 00:14:52,360 --> 00:14:56,720 Speaker 1: You have to identify what are your summer goals and 201 00:14:56,760 --> 00:14:59,520 Speaker 1: there could be an quite often are more than one. 202 00:15:00,320 --> 00:15:04,360 Speaker 1: Is it weight loss? Do you have a recreational sports? 203 00:15:04,360 --> 00:15:07,680 Speaker 1: So many golfers listen to this podcast, sports like that 204 00:15:07,760 --> 00:15:13,160 Speaker 1: tennis you want to just again look great, that's fine. 205 00:15:15,240 --> 00:15:17,960 Speaker 1: And when you tie in, as I said at the beginning, 206 00:15:18,560 --> 00:15:22,240 Speaker 1: a sport that you're training for or an activity can 207 00:15:22,280 --> 00:15:24,920 Speaker 1: be walking. You go on walks every day with your friends. 208 00:15:24,960 --> 00:15:27,640 Speaker 1: I mean so many people. Oh if the back pain though, 209 00:15:27,840 --> 00:15:32,520 Speaker 1: or my knees hurt, and so identify your goals first 210 00:15:32,520 --> 00:15:36,600 Speaker 1: and foremost, what do you want this summer? Right out 211 00:15:36,640 --> 00:15:41,080 Speaker 1: that list and put it in order, and please try 212 00:15:41,120 --> 00:15:45,480 Speaker 1: to put the weight loss part down in the order, 213 00:15:45,520 --> 00:15:50,240 Speaker 1: because if you have other things, and hopefully you do that, 214 00:15:50,320 --> 00:15:53,800 Speaker 1: you're you're you want in the summer. As far as activity, 215 00:15:55,120 --> 00:15:59,920 Speaker 1: it's gonna happen, it's gonna happen. But take that foe 216 00:16:00,000 --> 00:16:02,320 Speaker 1: gus off of the weight and you'll be pleasantly surprised 217 00:16:02,320 --> 00:16:08,960 Speaker 1: when that gold date rolls around. All right, So identify 218 00:16:09,040 --> 00:16:13,320 Speaker 1: your summer goals. And then here's the most important thing. 219 00:16:13,400 --> 00:16:18,840 Speaker 1: In the winter. You have to identify your weakness or weaknesses, 220 00:16:19,480 --> 00:16:23,440 Speaker 1: and most often it's more than one. And that's fine, 221 00:16:24,280 --> 00:16:27,880 Speaker 1: that's normal. That's the pain. That's the thing you think 222 00:16:28,520 --> 00:16:34,560 Speaker 1: so often you can't fix. And as challenging as it 223 00:16:34,640 --> 00:16:37,640 Speaker 1: was for so many years, I do miss that part 224 00:16:37,720 --> 00:16:40,120 Speaker 1: of working with clients. I don't do the one on 225 00:16:40,120 --> 00:16:44,440 Speaker 1: ones anymore. And that was really enjoyable when you had 226 00:16:44,480 --> 00:16:48,920 Speaker 1: someone who was committed and showed up. And that's all 227 00:16:48,920 --> 00:16:51,800 Speaker 1: I would say, first and foremost is in January, just 228 00:16:51,840 --> 00:16:56,440 Speaker 1: show up, show up, be consistent. I promise you will 229 00:16:56,480 --> 00:17:01,760 Speaker 1: be shocked. And what you achieve. So you need to 230 00:17:01,800 --> 00:17:06,480 Speaker 1: identify your weaknesses that could be a pain, right, Is 231 00:17:06,480 --> 00:17:10,639 Speaker 1: it knee pain, back pain? Quite often many of these. 232 00:17:11,480 --> 00:17:15,560 Speaker 1: Do you have muscle strains and pulls frequently like so 233 00:17:15,640 --> 00:17:21,520 Speaker 1: many tennis players, basketball, whatever your sport is recreational again, 234 00:17:21,560 --> 00:17:28,199 Speaker 1: pickleball the new popular thing. Are you a runner? Is 235 00:17:28,200 --> 00:17:34,399 Speaker 1: it flexibility? So you need to identify that weakness. For me, 236 00:17:34,480 --> 00:17:38,600 Speaker 1: it's still my right shoulder, my football injury, the only 237 00:17:38,640 --> 00:17:41,800 Speaker 1: injury I've really ever had and had to, you know, 238 00:17:42,200 --> 00:17:47,280 Speaker 1: get dealt with surgically back in the eighties. I have 239 00:17:47,480 --> 00:17:51,639 Speaker 1: the zipper on my shoulder that I think, you know, 240 00:17:52,040 --> 00:17:55,719 Speaker 1: like a year later they went arthurscopic. But to this 241 00:17:55,800 --> 00:17:58,560 Speaker 1: day I still have to do my internal external band 242 00:17:58,600 --> 00:18:02,520 Speaker 1: work or I have problems. And so I know that. 243 00:18:03,400 --> 00:18:06,720 Speaker 1: And if I want to do my triathlons and swim especially, 244 00:18:07,480 --> 00:18:09,199 Speaker 1: I need to make sure that I'm doing that. So 245 00:18:09,240 --> 00:18:14,359 Speaker 1: if I want to not only compete in these type 246 00:18:14,359 --> 00:18:17,080 Speaker 1: of sports but enjoy them pain free, I gotta do 247 00:18:17,119 --> 00:18:20,000 Speaker 1: that work. And the winter is the most important. I'm 248 00:18:20,000 --> 00:18:23,400 Speaker 1: still doing something throughout the year, but I will get 249 00:18:23,400 --> 00:18:25,320 Speaker 1: to that as well. You start to pull back in 250 00:18:25,359 --> 00:18:29,840 Speaker 1: that periodization model all right, So what are my weaknesses? 251 00:18:29,880 --> 00:18:33,440 Speaker 1: To love being as honest as possible with you all 252 00:18:33,480 --> 00:18:38,760 Speaker 1: the time. Lower body strength work. That's gonna be my focus, 253 00:18:39,440 --> 00:18:42,480 Speaker 1: along with a couple other things as well this winter. 254 00:18:44,160 --> 00:18:47,800 Speaker 1: More lower body strength training on the typical male who 255 00:18:47,960 --> 00:18:50,600 Speaker 1: you know, especially over the years, back when vanity was 256 00:18:50,680 --> 00:18:55,000 Speaker 1: more important, it was bicep curls, all that kind of stuff. 257 00:18:55,640 --> 00:19:00,119 Speaker 1: But now again getting to be fifty two and have 258 00:19:00,240 --> 00:19:02,879 Speaker 1: I shared this on a podcast yet that yeah, going 259 00:19:02,920 --> 00:19:06,760 Speaker 1: back to run across the Grand Canyon and back again, 260 00:19:07,680 --> 00:19:11,720 Speaker 1: different trail, the other trail. To do all of those things, 261 00:19:13,200 --> 00:19:18,440 Speaker 1: I need to focus on my weaknesses. So make sure 262 00:19:18,480 --> 00:19:22,439 Speaker 1: the shoulders healthy, make sure the legs are as strong 263 00:19:22,480 --> 00:19:26,760 Speaker 1: as possible. So I gotta do the January February base 264 00:19:26,960 --> 00:19:32,760 Speaker 1: boring leg workouts. And by the way, you can make 265 00:19:32,800 --> 00:19:37,240 Speaker 1: them more fun. But we got to do that stuff right. 266 00:19:38,400 --> 00:19:41,800 Speaker 1: And for me, a third component is lower back. I 267 00:19:41,840 --> 00:19:43,639 Speaker 1: gotta do more core work, so I'm gonna do that, 268 00:19:45,960 --> 00:19:49,919 Speaker 1: and finally some flexibility. My goal is to do crazy 269 00:19:49,960 --> 00:19:52,480 Speaker 1: I say it is to do something like yoga once 270 00:19:52,480 --> 00:19:56,240 Speaker 1: a week and now thanks to fitness technology, how easy 271 00:19:56,359 --> 00:20:00,800 Speaker 1: is that? And so I've got about four or right 272 00:20:00,840 --> 00:20:03,560 Speaker 1: now that I've identified for you that I need to 273 00:20:03,600 --> 00:20:06,719 Speaker 1: work on. But the recurring theme on this show as 274 00:20:06,760 --> 00:20:09,399 Speaker 1: well is I don't need to do and shouldn't do 275 00:20:09,480 --> 00:20:13,240 Speaker 1: any one of them for too long. So the core 276 00:20:13,280 --> 00:20:17,000 Speaker 1: work five minutes, ten minutes, depending on the day and 277 00:20:17,240 --> 00:20:18,719 Speaker 1: the way I'm going to do it, but it's not 278 00:20:18,760 --> 00:20:22,480 Speaker 1: an hour, it's not a half hour. The lower body exercises. 279 00:20:22,520 --> 00:20:24,520 Speaker 1: By the way, I did a forty minute run today 280 00:20:24,520 --> 00:20:29,360 Speaker 1: in my neighborhood, and as I'm going over my winter plan, 281 00:20:29,440 --> 00:20:31,520 Speaker 1: takes a while for me to kind of put it together. 282 00:20:32,440 --> 00:20:35,760 Speaker 1: I'm gonna put together about a twenty minute lower body 283 00:20:36,640 --> 00:20:40,560 Speaker 1: work out and for the basics people, for my goals 284 00:20:40,720 --> 00:20:44,359 Speaker 1: as a runner, as a triathlete, someone who wants to 285 00:20:44,400 --> 00:20:47,200 Speaker 1: run across the Green Canyon back again, I'm not doing 286 00:20:47,280 --> 00:20:50,000 Speaker 1: heavy squats. I'm gonna be doing body weight stuff. So 287 00:20:50,640 --> 00:20:55,560 Speaker 1: twenty minute home workout. Occasionally I'll throw dumbbells in there, 288 00:20:55,880 --> 00:20:58,480 Speaker 1: I think, and again it'll be different, but my point 289 00:20:58,520 --> 00:21:01,359 Speaker 1: is it's twenty minutes, and what I'm gonna do is 290 00:21:01,400 --> 00:21:05,359 Speaker 1: the forty minute run I did today slow, you know, 291 00:21:05,800 --> 00:21:11,760 Speaker 1: right around four miles, super slow, super hilly, and my 292 00:21:11,880 --> 00:21:14,800 Speaker 1: goal is some days I'm gonna do the twenty minute 293 00:21:15,400 --> 00:21:18,400 Speaker 1: strength workout before my run, and some days I'm gonna 294 00:21:18,400 --> 00:21:21,160 Speaker 1: do it after. That's a common question I get. Should 295 00:21:21,160 --> 00:21:23,720 Speaker 1: I do it before or after? Well? Both, So I'm 296 00:21:23,720 --> 00:21:27,119 Speaker 1: gonna teach my body to run the on tired legs, 297 00:21:28,200 --> 00:21:32,920 Speaker 1: and then I'm gonna go back and do strength after 298 00:21:32,960 --> 00:21:37,640 Speaker 1: a run as well and get that variation physically as 299 00:21:37,680 --> 00:21:43,840 Speaker 1: well as psychologically. All right, But twenty minutes strength, forty 300 00:21:43,840 --> 00:21:54,520 Speaker 1: minute run, lots of variation, nothing too long yet, that 301 00:21:54,600 --> 00:21:57,879 Speaker 1: will come. All right, Let's do another break when we 302 00:21:57,920 --> 00:22:00,080 Speaker 1: come back and get into more of the specifics. Going 303 00:22:00,119 --> 00:22:03,760 Speaker 1: to talk about the strength, the cardio, and again how 304 00:22:03,800 --> 00:22:09,480 Speaker 1: straightforward it is. But that's a good thing. And this 305 00:22:09,560 --> 00:22:11,919 Speaker 1: can be the greatest summer you've ever had if you 306 00:22:12,080 --> 00:22:14,760 Speaker 1: listen to this advice, take it to heart, and spend 307 00:22:14,800 --> 00:22:17,440 Speaker 1: two to three months doing it. All right, quick break, 308 00:22:17,440 --> 00:22:31,600 Speaker 1: we'll be right back, all right, talking about your winter workouts. 309 00:22:32,160 --> 00:22:34,520 Speaker 1: How tough it is as a coach. And by the way, 310 00:22:34,920 --> 00:22:40,240 Speaker 1: there are coaches who take the easy road, and you'll 311 00:22:40,280 --> 00:22:42,040 Speaker 1: never really know that less he listened to the show. 312 00:22:42,040 --> 00:22:45,560 Speaker 1: When you're starting to learn, right, they charge a lot. 313 00:22:46,200 --> 00:22:48,760 Speaker 1: You might not know what what is easier to do 314 00:22:48,960 --> 00:22:52,359 Speaker 1: with a client is to give them what they want, 315 00:22:52,440 --> 00:22:55,480 Speaker 1: but not what they need. So could I give those 316 00:22:55,520 --> 00:22:58,159 Speaker 1: clients over the years, all of that intensity, all of 317 00:22:58,200 --> 00:23:04,560 Speaker 1: that specificity, sure is that what they need? No, And 318 00:23:04,640 --> 00:23:07,800 Speaker 1: what's gonna happen They're gonna go too hard too soon. 319 00:23:08,680 --> 00:23:11,680 Speaker 1: A ply in metrics, things like that, there's a time 320 00:23:11,680 --> 00:23:15,560 Speaker 1: and of place, sparingly in January and February and March. 321 00:23:16,440 --> 00:23:20,080 Speaker 1: If your goal is to start to peak in May, June, July, August, 322 00:23:21,280 --> 00:23:25,880 Speaker 1: your base work, you shouldn't be doing that crazy stuff 323 00:23:27,359 --> 00:23:34,119 Speaker 1: during the winter months. But many coaches prescribed that, and 324 00:23:34,160 --> 00:23:37,200 Speaker 1: then what happens, client gets hurt and they're playing the coach, 325 00:23:38,200 --> 00:23:42,000 Speaker 1: playing themselves because there's some that don't get hurt or 326 00:23:42,040 --> 00:23:44,000 Speaker 1: some that you know, maybe you don't get hurt, but 327 00:23:44,040 --> 00:23:47,919 Speaker 1: you don't do what you wanted to do. You perform 328 00:23:48,000 --> 00:23:49,919 Speaker 1: the way you wanted to Again, I'm talking, you know, 329 00:23:49,960 --> 00:23:53,000 Speaker 1: somewhat competitive athletes. But just to give you that example, 330 00:23:55,800 --> 00:23:59,000 Speaker 1: this is the work. You know that they talk about 331 00:23:59,080 --> 00:24:06,639 Speaker 1: the memes where people aren't watching, and then come you know, May, June, July, 332 00:24:06,800 --> 00:24:09,040 Speaker 1: when you're out doing what you want to do and 333 00:24:09,040 --> 00:24:11,959 Speaker 1: people go You're just lucky. You're don't no, no, no no, 334 00:24:12,200 --> 00:24:15,199 Speaker 1: I've been working my butt off consistently. Not crazy, but 335 00:24:15,240 --> 00:24:19,439 Speaker 1: I've been consistent since January. And I don't want to 336 00:24:19,440 --> 00:24:24,880 Speaker 1: get into it. But when you're setting those New Year's resolutions, 337 00:24:24,880 --> 00:24:28,879 Speaker 1: your new year goals, this is what it's all about. 338 00:24:31,640 --> 00:24:35,400 Speaker 1: And it's so much easier when you don't put these 339 00:24:35,440 --> 00:24:38,439 Speaker 1: crazy goals out there for yourself. I'm gonna do, you know, 340 00:24:38,480 --> 00:24:40,399 Speaker 1: go to gym seven days a week, five days a 341 00:24:40,400 --> 00:24:42,639 Speaker 1: week for an hour. I'm gonna cut back on food. 342 00:24:42,680 --> 00:24:45,720 Speaker 1: I'm not gonna have you know, sugar. I'm gonna, you know, 343 00:24:45,760 --> 00:24:51,159 Speaker 1: cut out cars. Oh my gosh, no, no, don't do 344 00:24:51,280 --> 00:24:55,720 Speaker 1: that to yourself again. It doesn't work. All right, So 345 00:24:56,760 --> 00:25:00,119 Speaker 1: you identified your summer goals, you identified your weaknesses. How 346 00:25:00,119 --> 00:25:02,600 Speaker 1: you're gonna start to put together that plan. And if 347 00:25:02,640 --> 00:25:05,480 Speaker 1: you have no idea how to fix those weaknesses, well 348 00:25:05,520 --> 00:25:08,560 Speaker 1: then you know, listen to prior podcast, to a search 349 00:25:08,600 --> 00:25:11,320 Speaker 1: I've I've talked about many of them. U join issues, 350 00:25:11,400 --> 00:25:14,240 Speaker 1: things like that you can hire. This is a great 351 00:25:14,280 --> 00:25:16,879 Speaker 1: time to get a really qualified strength and conditioning coach 352 00:25:17,160 --> 00:25:19,280 Speaker 1: to put together a plan for you. Maybe you do 353 00:25:19,800 --> 00:25:22,439 Speaker 1: a handful of sessions. You know, maybe you work with 354 00:25:22,480 --> 00:25:27,760 Speaker 1: them January February March, great time to do it, all right, 355 00:25:28,359 --> 00:25:30,040 Speaker 1: and if you're doing them on your own. I've talked 356 00:25:30,040 --> 00:25:33,240 Speaker 1: about this before when I was on Joy Behar show 357 00:25:33,440 --> 00:25:35,439 Speaker 1: way back when from my book Beat the Gym and 358 00:25:35,720 --> 00:25:38,639 Speaker 1: had the pre screening, you know, producers to give me 359 00:25:38,680 --> 00:25:43,200 Speaker 1: some talking points, and one was, hey, do the exercises 360 00:25:43,200 --> 00:25:44,960 Speaker 1: one or two that you really don't enjoy at the 361 00:25:44,960 --> 00:25:48,439 Speaker 1: beginning of your workout. Joy Baer said, why would I 362 00:25:48,440 --> 00:25:52,320 Speaker 1: do that? And go, Okay, you're not You're not my 363 00:25:52,440 --> 00:25:56,200 Speaker 1: target audience at all. But back to my shoulder exercises. 364 00:25:56,280 --> 00:25:59,240 Speaker 1: Those are really boring. I've been doing it for years, 365 00:26:00,680 --> 00:26:03,440 Speaker 1: so I'd rather knock them out right at the beginning 366 00:26:04,520 --> 00:26:06,560 Speaker 1: and then get into this stuff. If I'm waiting till 367 00:26:06,600 --> 00:26:11,159 Speaker 1: the very end. Oftentimes we don't do them. And so 368 00:26:11,280 --> 00:26:15,840 Speaker 1: pick one or two exercises that focus on your weakness 369 00:26:16,240 --> 00:26:18,440 Speaker 1: and do those at the beginning of your workout or 370 00:26:18,680 --> 00:26:20,320 Speaker 1: or some of the workouts, and you don't even have 371 00:26:20,359 --> 00:26:23,359 Speaker 1: to do them at all. You're doing all the workouts, 372 00:26:24,320 --> 00:26:27,200 Speaker 1: all right, but do them first, all right. So let's 373 00:26:27,200 --> 00:26:31,320 Speaker 1: get to strength. It's really simple people, it's the basics 374 00:26:31,359 --> 00:26:34,440 Speaker 1: based on your goals. Now again I'm not talking about 375 00:26:34,480 --> 00:26:37,359 Speaker 1: those of you who are power lifters things like that, 376 00:26:37,400 --> 00:26:40,000 Speaker 1: but even then you're going to start with with some basics. 377 00:26:40,040 --> 00:26:42,560 Speaker 1: You have to have that base building as well, the 378 00:26:42,720 --> 00:26:46,560 Speaker 1: periodization peaks and valleys, and generally speaking, that's you know, 379 00:26:46,640 --> 00:26:49,600 Speaker 1: it's a couple of months. And so for strength, this 380 00:26:49,680 --> 00:26:51,760 Speaker 1: is when you are doing all of those exercises that 381 00:26:51,800 --> 00:26:54,280 Speaker 1: I talk about so frequently. You don't need a lot 382 00:26:54,320 --> 00:26:56,879 Speaker 1: of equipment. You don't need any equipment. For many of 383 00:26:56,920 --> 00:26:59,480 Speaker 1: you whose goals are just to enjoy your summer and 384 00:26:59,520 --> 00:27:02,159 Speaker 1: your recree aational sports. Maybe it is golf, maybe it 385 00:27:02,280 --> 00:27:05,760 Speaker 1: is tennis, maybe this is walking, bike riding, you want 386 00:27:05,800 --> 00:27:08,200 Speaker 1: to enjoy it, well, then you don't need a lot. 387 00:27:08,720 --> 00:27:10,240 Speaker 1: You start with your body weight and you can get 388 00:27:10,240 --> 00:27:12,520 Speaker 1: a heck of a lot done there. And by the way, 389 00:27:12,560 --> 00:27:14,720 Speaker 1: the one of the twenty minute workouts I'm gonna put 390 00:27:14,720 --> 00:27:17,960 Speaker 1: together for my lower body similar to the one I 391 00:27:17,960 --> 00:27:21,040 Speaker 1: shared not too long ago, the ten minute lower body workout, 392 00:27:22,000 --> 00:27:25,879 Speaker 1: and it's skaters and it's you know, one legged floor 393 00:27:25,960 --> 00:27:29,080 Speaker 1: touch is so important, so great, but lots of body 394 00:27:29,080 --> 00:27:31,919 Speaker 1: weight stuff, and so your strength is the basics, and 395 00:27:31,920 --> 00:27:35,480 Speaker 1: it's full body people. Please do not try to just 396 00:27:35,640 --> 00:27:38,879 Speaker 1: target to spot reduced because we know that doesn't work. 397 00:27:39,480 --> 00:27:43,000 Speaker 1: The only spot reduction or spot focusing you should be 398 00:27:43,040 --> 00:27:48,560 Speaker 1: doing is the weaknesses. Right, So I generally have, as 399 00:27:48,560 --> 00:27:51,240 Speaker 1: I've talked about, if I don't do my lower body 400 00:27:51,440 --> 00:27:55,760 Speaker 1: workouts enough and I run enough, my pure formist muscles 401 00:27:55,760 --> 00:27:58,720 Speaker 1: get super tight because they're doing too much work, because 402 00:27:58,760 --> 00:28:02,040 Speaker 1: I have imbalances in my lower body. It's just assigned 403 00:28:02,040 --> 00:28:06,600 Speaker 1: to me that, hey, Tom, you're not doing your winter workouts. 404 00:28:07,359 --> 00:28:10,920 Speaker 1: Got to be consistent, and that's what I've learned. Sure, 405 00:28:10,960 --> 00:28:12,960 Speaker 1: I can stretch it, it's a great kind of talking 406 00:28:13,000 --> 00:28:16,320 Speaker 1: point quickly and do all those things, the recovery things 407 00:28:16,320 --> 00:28:18,760 Speaker 1: to make it feel better. But that's not fixing the issue. 408 00:28:20,920 --> 00:28:23,320 Speaker 1: Got to fix the issue, and the winter is the 409 00:28:23,400 --> 00:28:26,520 Speaker 1: time to do it. Okay, And here's I'm gonna get 410 00:28:26,520 --> 00:28:30,000 Speaker 1: ahead of myself a little bit. You don't have to 411 00:28:30,040 --> 00:28:32,399 Speaker 1: do all of this stuff during the summer. That's the 412 00:28:32,440 --> 00:28:37,240 Speaker 1: periodization part, right. You do the really mundane, more boring 413 00:28:37,320 --> 00:28:40,760 Speaker 1: exercises during the winter months, and then you start to 414 00:28:40,760 --> 00:28:44,040 Speaker 1: pull back because you're gonna be outside and you're gonna 415 00:28:44,080 --> 00:28:47,240 Speaker 1: be doing that thing you love where things you love, 416 00:28:48,400 --> 00:28:52,640 Speaker 1: and so what you do in January, February, March, April, 417 00:28:53,840 --> 00:28:58,040 Speaker 1: you're not doing or at least not even close to 418 00:28:58,080 --> 00:29:05,280 Speaker 1: the same volume and duration and during Jujuly, August. Okay, 419 00:29:05,320 --> 00:29:09,160 Speaker 1: so the basics strength, full body, you know, push pull, 420 00:29:09,400 --> 00:29:15,760 Speaker 1: press basics, building that strength, focusing on the weaknesses as well. Okay, 421 00:29:15,800 --> 00:29:21,080 Speaker 1: building your total base of strength while helping to eliminate 422 00:29:22,200 --> 00:29:26,240 Speaker 1: the weaknesses and imbalances that you might have. Okay, So 423 00:29:26,320 --> 00:29:30,560 Speaker 1: now cardio. This is where it was super challenging to 424 00:29:30,880 --> 00:29:34,240 Speaker 1: design the workouts for the clients in these months because 425 00:29:34,240 --> 00:29:38,400 Speaker 1: the cardio is what, it's steady state. There's not a 426 00:29:38,440 --> 00:29:42,520 Speaker 1: lot of intensity, shouldn't be, there's not a lot of creativity, 427 00:29:42,560 --> 00:29:49,400 Speaker 1: there's not a lot of specificity. Even if your goal 428 00:29:49,480 --> 00:29:51,080 Speaker 1: is just weight loss. I know that many of you 429 00:29:51,080 --> 00:29:53,400 Speaker 1: are probably listening and thinking, well, I'm not compete. It 430 00:29:53,440 --> 00:29:56,719 Speaker 1: doesn't matter. You can't go hard. I've talked about this 431 00:29:57,000 --> 00:30:00,000 Speaker 1: on so many different podcasts. You can't go hard every day, 432 00:30:00,320 --> 00:30:05,000 Speaker 1: nor should you. General rule of thumb is for every 433 00:30:05,080 --> 00:30:10,360 Speaker 1: hard interval workout, you need an easy one, and if 434 00:30:10,360 --> 00:30:12,280 Speaker 1: you're doing one every day, that's super hard or you 435 00:30:12,280 --> 00:30:15,720 Speaker 1: think is super hard, it's either not super hard, it's 436 00:30:15,720 --> 00:30:19,920 Speaker 1: not hard enough, and or you're gonna get hurt, you're 437 00:30:19,920 --> 00:30:23,440 Speaker 1: gonna get sick, you're gonna have over training syndrome, so 438 00:30:23,440 --> 00:30:27,240 Speaker 1: many different things. So regardless of what those goals are, 439 00:30:29,120 --> 00:30:36,000 Speaker 1: you generally want not generally you want roughly again, this 440 00:30:36,040 --> 00:30:38,680 Speaker 1: is this is where a D twenty comes in, and 441 00:30:38,720 --> 00:30:42,640 Speaker 1: it's so important of your cardio workouts by and large 442 00:30:42,640 --> 00:30:46,520 Speaker 1: should be that steady state. You are building that cardiovascular base. 443 00:30:47,520 --> 00:30:51,960 Speaker 1: Your heart is a muscle too, right. Then as the 444 00:30:52,000 --> 00:30:56,960 Speaker 1: months progress, there's more specificity, there's more interval work, and 445 00:30:56,960 --> 00:31:00,680 Speaker 1: if you're someone who hates interval work, it's great news. Yeah. 446 00:31:01,040 --> 00:31:03,600 Speaker 1: And if you're someone who you know really wants to 447 00:31:03,640 --> 00:31:07,320 Speaker 1: do that interval work, you know, focus on one to 448 00:31:07,360 --> 00:31:11,040 Speaker 1: two a week, make them super challenging. But you have 449 00:31:11,160 --> 00:31:14,000 Speaker 1: to do that base, just like you're doing with your 450 00:31:14,040 --> 00:31:17,480 Speaker 1: strength work with your cardiovascular as well. Your heart is 451 00:31:17,480 --> 00:31:22,840 Speaker 1: a muscle. You need the balance and let's let's finish 452 00:31:22,920 --> 00:31:28,680 Speaker 1: up there. Did the podcast talk frequently about the five 453 00:31:28,680 --> 00:31:33,000 Speaker 1: components of fitness and actually six I throw in balance. 454 00:31:34,800 --> 00:31:38,960 Speaker 1: So the winter months, your winter workouts, it's all about balance. 455 00:31:41,720 --> 00:31:44,200 Speaker 1: And I have a friend who's completely nuts in this 456 00:31:44,280 --> 00:31:49,640 Speaker 1: industry and they don't believe in balance. They're wrong, They're 457 00:31:49,680 --> 00:31:55,680 Speaker 1: just wrong. They're wrong. You need balance, that's where health 458 00:31:55,720 --> 00:31:59,160 Speaker 1: and wellness comes from. And so it's never more important 459 00:31:59,440 --> 00:32:03,040 Speaker 1: then during the winter months. And here's the great news, Moise, 460 00:32:03,800 --> 00:32:11,160 Speaker 1: second great news part of this podcast. It's the winter 461 00:32:11,280 --> 00:32:16,320 Speaker 1: months where you're doing the most balance so that you 462 00:32:16,400 --> 00:32:20,680 Speaker 1: don't have to be and shouldn't be balanced come summer 463 00:32:21,680 --> 00:32:24,040 Speaker 1: when you're running and biking and doing all that stuff. 464 00:32:24,160 --> 00:32:27,800 Speaker 1: So the balance that I talk about, you still wanted 465 00:32:27,880 --> 00:32:35,719 Speaker 1: to some of it, but the relative value of each component. 466 00:32:36,840 --> 00:32:40,400 Speaker 1: You wanted the most balanced during the winter months, so 467 00:32:40,480 --> 00:32:42,560 Speaker 1: that you don't have to be as balanced during the 468 00:32:42,600 --> 00:32:46,320 Speaker 1: summer months, right, so you can focus on that one 469 00:32:46,360 --> 00:32:49,120 Speaker 1: thing that you love. That's what this entire podcast is about. 470 00:32:49,320 --> 00:32:53,160 Speaker 1: That's what the winter workouts are all about. It's being 471 00:32:53,200 --> 00:32:57,600 Speaker 1: as balanced as possible during the winter, so you can, 472 00:32:58,280 --> 00:33:01,880 Speaker 1: let's call it what it is, be unbad allents during 473 00:33:01,880 --> 00:33:08,200 Speaker 1: the summer. So five components, six components of fitness right, 474 00:33:08,480 --> 00:33:14,800 Speaker 1: cardio vascular strength, cardio vascular endurance, muscular strength, body composition, flexibility. 475 00:33:16,320 --> 00:33:18,640 Speaker 1: These are what we work on during the winter months 476 00:33:18,680 --> 00:33:20,080 Speaker 1: so that you don't have to spend a lot of 477 00:33:20,120 --> 00:33:23,880 Speaker 1: time working on them during the summer months. Whether it's 478 00:33:23,960 --> 00:33:29,360 Speaker 1: vanity or sanity, or sports performance or recreational activities, whatever 479 00:33:29,840 --> 00:33:33,480 Speaker 1: you want to do during the summer months, you earn 480 00:33:33,520 --> 00:33:35,400 Speaker 1: the right to do it and enjoy it during the winter. 481 00:33:38,760 --> 00:33:43,520 Speaker 1: And it's so much easier than you you you hear 482 00:33:44,640 --> 00:33:46,719 Speaker 1: because it is about balance and it's about doing a 483 00:33:46,720 --> 00:33:50,840 Speaker 1: little bit of all of those components frequently. So do 484 00:33:50,880 --> 00:33:54,320 Speaker 1: your core work, do your flexibility, do your steady state, 485 00:33:54,360 --> 00:33:59,480 Speaker 1: cardio work on the base basics of strength, Identify those weaknesses, 486 00:33:59,720 --> 00:34:01,800 Speaker 1: figure you're out what your summer goals are, and go 487 00:34:01,920 --> 00:34:04,480 Speaker 1: for it, and you will have the greatest summer you 488 00:34:04,520 --> 00:34:08,080 Speaker 1: have ever had when it comes to enjoyment of those things, 489 00:34:08,120 --> 00:34:12,160 Speaker 1: because that's what life's about. People. My goal is to 490 00:34:12,239 --> 00:34:18,200 Speaker 1: have you live your best life and have not only 491 00:34:18,239 --> 00:34:21,840 Speaker 1: a long life, but the ability to do what you 492 00:34:21,880 --> 00:34:24,680 Speaker 1: want to do as long as you want to do it. 493 00:34:25,480 --> 00:34:29,640 Speaker 1: Fifty two, I want to be doing triathlons. At want 494 00:34:29,640 --> 00:34:33,120 Speaker 1: to be that guy. And you know what, talking to 495 00:34:33,160 --> 00:34:36,560 Speaker 1: my dad about this recently, he's still running marathons. He 496 00:34:36,680 --> 00:34:39,439 Speaker 1: was the second oldest guy. I think three for Another 497 00:34:39,480 --> 00:34:43,799 Speaker 1: Day at the New York City Marathon this year. When 498 00:34:43,840 --> 00:34:47,520 Speaker 1: you do these winter workouts long enough, put enough years 499 00:34:47,560 --> 00:34:50,720 Speaker 1: behind you, it gets easier and easier, and the enjoyment 500 00:34:50,760 --> 00:34:54,960 Speaker 1: gets greater and greater. And that's the final takeaway that 501 00:34:55,000 --> 00:34:59,960 Speaker 1: I talked about so frequently. People think, oh my gosh, 502 00:35:00,040 --> 00:35:04,360 Speaker 1: I'm not enjoying it. It's about deprivation. I can't do 503 00:35:04,440 --> 00:35:06,560 Speaker 1: this for the rest of my life. It gets easier 504 00:35:08,440 --> 00:35:12,640 Speaker 1: when you follow this advice, when you are consistent with 505 00:35:12,719 --> 00:35:18,360 Speaker 1: many things, rather than putting undue, unnecessary, unscientific pressure on 506 00:35:18,400 --> 00:35:24,480 Speaker 1: yourself with deprivation, diets and crazy workouts. It's enjoyable and 507 00:35:24,520 --> 00:35:29,200 Speaker 1: it's doable for a lifetime. All right, thank you for listening. 508 00:35:31,040 --> 00:35:33,080 Speaker 1: For those of you who listened to this right when 509 00:35:33,120 --> 00:35:39,120 Speaker 1: it comes out, happy holidays, set those goals. We're gonna 510 00:35:39,120 --> 00:35:43,719 Speaker 1: have the greatest year to come. If you want to 511 00:35:43,760 --> 00:35:46,080 Speaker 1: reach out, Tom h Fit is Instagram. Tom h Fit 512 00:35:46,160 --> 00:35:49,480 Speaker 1: is Twitter as well. Send me a message, comments, questions 513 00:35:49,520 --> 00:35:51,800 Speaker 1: I'll love to hear from you. Go to fitness Disruptive 514 00:35:51,880 --> 00:35:55,640 Speaker 1: dot com. Email me through the site. Please follow the show, 515 00:35:55,760 --> 00:35:58,480 Speaker 1: rate the show, comment if you can. My most recent 516 00:35:58,480 --> 00:36:02,320 Speaker 1: book is the Micro Workout Plan something you should add 517 00:36:02,320 --> 00:36:07,600 Speaker 1: to your library. Thank you for listening. I'm Tom Holland. 518 00:36:08,200 --> 00:36:15,960 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 519 00:36:16,000 --> 00:36:19,279 Speaker 1: a production of I Heart Radio. For more podcasts from 520 00:36:19,280 --> 00:36:23,040 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 521 00:36:23,200 --> 00:36:25,440 Speaker 1: or wherever you listen to your favorite shows.