1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness disrupted a production of I Heart Radio. 2 00:00:07,280 --> 00:00:14,520 Speaker 1: A few years back, I came out with my book 3 00:00:14,640 --> 00:00:19,439 Speaker 1: Beat the Gym. It was a move to a much 4 00:00:19,520 --> 00:00:23,400 Speaker 1: bigger publisher than I had had previously for the books 5 00:00:23,440 --> 00:00:27,280 Speaker 1: that came before it, and with that came a big 6 00:00:27,640 --> 00:00:35,000 Speaker 1: opening pr push, including getting on Good Morning America, which 7 00:00:35,040 --> 00:00:39,600 Speaker 1: was really exciting. I'd actually been on it before, doing 8 00:00:39,720 --> 00:00:43,600 Speaker 1: two different segments for my books. On triathlon, I helped 9 00:00:43,720 --> 00:00:46,360 Speaker 1: Juju Chang and a bunch of people do their first triathlon, 10 00:00:46,479 --> 00:00:49,440 Speaker 1: and I also helped marisaul Castro and a bunch of 11 00:00:49,479 --> 00:00:51,880 Speaker 1: g m A staffers do their first triathlon as well. 12 00:00:52,000 --> 00:00:55,680 Speaker 1: But this was exciting because this was a one off, 13 00:00:56,200 --> 00:00:59,960 Speaker 1: just when you see someone go on TV and publicized 14 00:01:00,000 --> 00:01:02,240 Speaker 1: a book, so I was excited. A couple of weeks though, 15 00:01:02,280 --> 00:01:05,560 Speaker 1: before I was supposed to go on, I hadn't heard 16 00:01:05,600 --> 00:01:09,160 Speaker 1: anything about it from my agent, and the publisher thought 17 00:01:09,200 --> 00:01:12,000 Speaker 1: something might be wrong, and I was right. So the 18 00:01:12,080 --> 00:01:15,840 Speaker 1: producer who was going to have me on left and 19 00:01:16,040 --> 00:01:19,640 Speaker 1: with that I was not going on. With that left 20 00:01:19,920 --> 00:01:24,800 Speaker 1: my appearance, so my publisher scrambled last minute to find 21 00:01:25,040 --> 00:01:27,959 Speaker 1: a new show to go on, and it was the 22 00:01:28,040 --> 00:01:32,520 Speaker 1: joy be Heart Show. Now, I was excited to get 23 00:01:32,560 --> 00:01:35,679 Speaker 1: on and publicize it anywhere. But Joy Behart did not 24 00:01:35,720 --> 00:01:40,560 Speaker 1: strike me as the person who would embrace an exercise book, 25 00:01:40,720 --> 00:01:43,880 Speaker 1: and I was right. So I went on. And before 26 00:01:43,920 --> 00:01:46,200 Speaker 1: you go on many of these bigger shows, they pre 27 00:01:46,280 --> 00:01:49,440 Speaker 1: interview you, a producer you know, calls you up. You 28 00:01:49,480 --> 00:01:53,480 Speaker 1: have a conversation what you're gonna talk about, and sometimes 29 00:01:53,480 --> 00:01:56,560 Speaker 1: they stick to it, oftentimes they don't. This one they did. 30 00:01:56,640 --> 00:01:58,720 Speaker 1: So they asked for tips and tricks coming from the book, 31 00:01:59,480 --> 00:02:03,720 Speaker 1: and one of my tips was exactly what this fit 32 00:02:03,760 --> 00:02:07,720 Speaker 1: tip is about the one exercise you should start every 33 00:02:07,760 --> 00:02:12,000 Speaker 1: workout with. Now, obviously many of you are waiting for 34 00:02:12,080 --> 00:02:14,040 Speaker 1: that one. You know, what is it? Is it the 35 00:02:14,040 --> 00:02:16,079 Speaker 1: bicycle crunch? Is it a squad? Is it a lunge? 36 00:02:16,160 --> 00:02:18,600 Speaker 1: Is it a is it a dead lift? What is it? Well, 37 00:02:19,240 --> 00:02:23,400 Speaker 1: it's not that you should start every workout with one 38 00:02:23,600 --> 00:02:30,840 Speaker 1: exercise you hate, one exercise you don't like, one exercise 39 00:02:30,919 --> 00:02:36,320 Speaker 1: that targets ideally your weakest link, that one you don't 40 00:02:36,360 --> 00:02:38,960 Speaker 1: want to do, that's boring, that doesn't play into your 41 00:02:39,000 --> 00:02:42,880 Speaker 1: vanity or weight loss, but is necessary. And so this 42 00:02:42,919 --> 00:02:46,800 Speaker 1: was one of my tips for Joy and actually, if 43 00:02:46,800 --> 00:02:49,880 Speaker 1: you want to see the clip, you can go to 44 00:02:50,160 --> 00:02:53,680 Speaker 1: Team Holland dot com, Fitness Disrupted dot com, same website. 45 00:02:53,760 --> 00:02:57,359 Speaker 1: The clip is there, I believe, and suffice it to say, 46 00:02:57,400 --> 00:03:01,160 Speaker 1: she did not like that tip her there was you know, 47 00:03:01,200 --> 00:03:03,560 Speaker 1: they show the graphic it says, you know fit tips, 48 00:03:03,600 --> 00:03:06,800 Speaker 1: start every workout with one exercise you hate. She asked 49 00:03:06,800 --> 00:03:09,760 Speaker 1: me why and for the same reasons I just gave 50 00:03:09,800 --> 00:03:12,480 Speaker 1: you and will give you a couple more. And I 51 00:03:12,560 --> 00:03:14,360 Speaker 1: told her and she said, yeah, I'm not gonna do that. 52 00:03:15,720 --> 00:03:21,000 Speaker 1: I was like, Okay, one, this is what I'm asking. 53 00:03:21,120 --> 00:03:25,880 Speaker 1: This is what I'm suggesting. Start every workout with one 54 00:03:26,040 --> 00:03:30,280 Speaker 1: exercise that you're not crazy about, but you know you 55 00:03:30,280 --> 00:03:35,640 Speaker 1: you need. For me, it's shoulder internal external rotation, boring 56 00:03:35,680 --> 00:03:40,119 Speaker 1: as heck. You know, I had my only injury back 57 00:03:40,120 --> 00:03:44,560 Speaker 1: in the eighties high school football, dislocated shoulder. That's it 58 00:03:45,280 --> 00:03:48,280 Speaker 1: all my iron Man's, all my ultras, all my marathons, nothing, 59 00:03:48,320 --> 00:03:52,840 Speaker 1: no surgeries, no PT But I still need to do 60 00:03:52,920 --> 00:03:56,240 Speaker 1: that and I don't like doing it, but I know 61 00:03:56,320 --> 00:03:57,840 Speaker 1: I need it. I know how crucial it is. I 62 00:03:57,880 --> 00:04:01,000 Speaker 1: know it is my weakest link because that right shoulder 63 00:04:01,880 --> 00:04:05,880 Speaker 1: was weakened through that surgery and the injury. So I 64 00:04:06,160 --> 00:04:11,200 Speaker 1: start almost every and not everyone. I'm not perfect, and 65 00:04:11,240 --> 00:04:13,600 Speaker 1: I sometimes you know, if I'm working out multiple times 66 00:04:13,640 --> 00:04:18,760 Speaker 1: a week, it may change. But I start every workout 67 00:04:19,360 --> 00:04:22,599 Speaker 1: with those exercises that I know I need, that I'm 68 00:04:22,640 --> 00:04:26,800 Speaker 1: not crazy about, and I'm just asking for one. So 69 00:04:26,880 --> 00:04:29,040 Speaker 1: you need to think about your weakest link. Is it 70 00:04:29,120 --> 00:04:32,480 Speaker 1: your lower back? Is it your hips, your knees? You 71 00:04:32,520 --> 00:04:38,520 Speaker 1: know what it is. You start every strength workout or 72 00:04:38,560 --> 00:04:40,520 Speaker 1: if you work out, if you're mixing the two cardio 73 00:04:40,560 --> 00:04:45,080 Speaker 1: and strength with that exercise, you get it done right away. 74 00:04:46,720 --> 00:04:51,760 Speaker 1: It will make a world of difference. Definition of insanity 75 00:04:51,880 --> 00:04:54,799 Speaker 1: is what doing the same thing yet expecting different results. 76 00:04:54,880 --> 00:04:59,039 Speaker 1: I'm not asking you to do something crazy. One one 77 00:04:59,839 --> 00:05:04,120 Speaker 1: the the most important one for you. How often do 78 00:05:04,160 --> 00:05:06,480 Speaker 1: I talk about here on Fitness Disrupted that you need 79 00:05:06,520 --> 00:05:08,400 Speaker 1: to find the cardio you love, You need to find 80 00:05:08,400 --> 00:05:12,560 Speaker 1: the strength you love, you enjoy and the foods as well. 81 00:05:14,360 --> 00:05:17,480 Speaker 1: But that being said, occasionally we have to do things 82 00:05:17,520 --> 00:05:21,680 Speaker 1: we're not crazy about. But I'm not asking you to 83 00:05:21,760 --> 00:05:25,279 Speaker 1: do an hour long workout five times a week that 84 00:05:25,360 --> 00:05:27,800 Speaker 1: you detest. I'm not asking you to do a half hour. 85 00:05:27,839 --> 00:05:30,760 Speaker 1: I'm not asking you to do it multiple times. Generally speaking, 86 00:05:32,200 --> 00:05:36,839 Speaker 1: this will take a couple of minutes a couple minutes 87 00:05:37,279 --> 00:05:45,640 Speaker 1: for a dramatic result. So for me again, internal external rotation, 88 00:05:45,720 --> 00:05:49,480 Speaker 1: that's shoulder exercise. I do it traditionally and and frequently 89 00:05:49,560 --> 00:05:52,920 Speaker 1: with resistance bands. Sometimes it's with a three or five 90 00:05:52,960 --> 00:05:56,760 Speaker 1: pound dumb though. I really don't enjoy them, but I 91 00:05:56,800 --> 00:05:59,440 Speaker 1: know how much I need them. Another one for me 92 00:06:00,200 --> 00:06:03,160 Speaker 1: is the bird dog, the lower back exercise. Again, many 93 00:06:03,200 --> 00:06:06,960 Speaker 1: of these are prehab versus rehab exercises, and if you 94 00:06:07,279 --> 00:06:08,919 Speaker 1: need to know what I mean by that, listen to 95 00:06:08,960 --> 00:06:11,320 Speaker 1: the podcast I did on that is so important prehab 96 00:06:11,400 --> 00:06:13,880 Speaker 1: versus rehab. You will do all of these exercises, but 97 00:06:13,920 --> 00:06:16,679 Speaker 1: it's a matter of whether it's your choice or whether 98 00:06:16,720 --> 00:06:20,000 Speaker 1: a doctor has told you you have to. So bird dog, 99 00:06:20,080 --> 00:06:23,760 Speaker 1: you're on all fours, you extend one arm the opposite leg, 100 00:06:23,800 --> 00:06:27,520 Speaker 1: and then you alternate. Lower back strengthening exercise, not crazy 101 00:06:27,560 --> 00:06:30,440 Speaker 1: about it. That's another one I do. At the beginning 102 00:06:30,480 --> 00:06:32,360 Speaker 1: of every work. I to get it done, and then 103 00:06:32,400 --> 00:06:35,960 Speaker 1: I go to my vanity stuff, the ABS exercises, the 104 00:06:36,080 --> 00:06:39,560 Speaker 1: arm exercises, the stuff I do enjoy and then I 105 00:06:39,640 --> 00:06:43,000 Speaker 1: see the results from You're not gonna see the results 106 00:06:43,240 --> 00:06:46,279 Speaker 1: from internal external rotation. You can feel it, and that 107 00:06:46,400 --> 00:06:48,720 Speaker 1: is a super important part of this fit tip. You 108 00:06:48,760 --> 00:06:51,720 Speaker 1: should start every workout with that one exercise that's going 109 00:06:51,760 --> 00:06:54,400 Speaker 1: to make you feel better because it's fixing that weak 110 00:06:54,480 --> 00:06:58,000 Speaker 1: link because you don't want to do those and it's 111 00:06:58,040 --> 00:07:00,560 Speaker 1: the very reason you don't want to do them that 112 00:07:00,680 --> 00:07:04,080 Speaker 1: you should do them. And finally, for me, a third 113 00:07:04,120 --> 00:07:07,120 Speaker 1: exercise that falls into this category are one legged ball 114 00:07:07,200 --> 00:07:10,840 Speaker 1: squats uh stability ball up against the wall and doing 115 00:07:10,960 --> 00:07:16,160 Speaker 1: one legged squats because I have had puriformists issues, they 116 00:07:16,240 --> 00:07:19,480 Speaker 1: get tight. Specifically one, although it has alternated over the 117 00:07:19,560 --> 00:07:24,600 Speaker 1: years because I'm running more and my glutes are not 118 00:07:24,840 --> 00:07:26,920 Speaker 1: as strong as they should be in the pureforms takes over. 119 00:07:27,000 --> 00:07:31,200 Speaker 1: This is the exercise that makes a huge difference for me. 120 00:07:32,040 --> 00:07:34,240 Speaker 1: Am I crazy about it? Out of all three, this 121 00:07:34,320 --> 00:07:36,920 Speaker 1: one I like the most, and like is a strong 122 00:07:36,960 --> 00:07:42,760 Speaker 1: word though. Okay, So over time, you're gonna see the results, 123 00:07:42,760 --> 00:07:46,520 Speaker 1: You're gonna feel the results, and you may end up 124 00:07:46,560 --> 00:07:49,880 Speaker 1: doing two or three at the start of every workout 125 00:07:50,040 --> 00:07:53,720 Speaker 1: those three exercises I just described to you. Sometimes I 126 00:07:53,760 --> 00:07:55,760 Speaker 1: will do all three of them at the beginning, get 127 00:07:55,800 --> 00:08:00,160 Speaker 1: them done. Let's finish with this rule that we talk 128 00:08:00,200 --> 00:08:05,200 Speaker 1: about so frequently with food, with endurance exercise as well. 129 00:08:05,600 --> 00:08:09,040 Speaker 1: But food is a big one of the time you 130 00:08:09,120 --> 00:08:11,160 Speaker 1: indulge eight percent of the time. You try to be 131 00:08:11,600 --> 00:08:14,600 Speaker 1: as healthy as you can. Same thing with your workout, 132 00:08:14,720 --> 00:08:18,000 Speaker 1: Same thing right here. So if you're working out for 133 00:08:18,040 --> 00:08:21,720 Speaker 1: a half hour, first couple of minutes, work on those 134 00:08:21,760 --> 00:08:25,680 Speaker 1: weak links. If you're working out for an hour, five 135 00:08:25,760 --> 00:08:29,160 Speaker 1: to six minutes, the weak links, if you have pain, 136 00:08:29,760 --> 00:08:32,320 Speaker 1: if you have weakness. We are only as strong as 137 00:08:32,320 --> 00:08:37,000 Speaker 1: our weakest link. The cliches are all true. It's the 138 00:08:37,080 --> 00:08:40,000 Speaker 1: application and the fixing of those that people have a 139 00:08:40,000 --> 00:08:42,600 Speaker 1: problem with because you take on too much. So there 140 00:08:42,600 --> 00:08:44,160 Speaker 1: you have it. That's it, so I'm talking about. That's 141 00:08:44,160 --> 00:08:46,320 Speaker 1: all I'm gonna say. Joy Behar is not gonna do 142 00:08:46,320 --> 00:08:49,960 Speaker 1: what you should. By the way, if you watch that 143 00:08:50,040 --> 00:08:53,280 Speaker 1: video the Moore, I could tell she she wasn't crazy 144 00:08:53,320 --> 00:08:57,000 Speaker 1: about the book. She obviously wouldn't have probably agreed to 145 00:08:57,080 --> 00:09:00,199 Speaker 1: this interview if it were up to her, But I 146 00:09:00,200 --> 00:09:05,400 Speaker 1: would lean in more and more as I saw she Yeah, 147 00:09:05,440 --> 00:09:08,640 Speaker 1: I didn't like my topics. We'll leave it at that. Uh, 148 00:09:08,800 --> 00:09:10,920 Speaker 1: and there you go. The one exercise you should start 149 00:09:10,920 --> 00:09:13,600 Speaker 1: every workout with is one you don't want to do one. 150 00:09:14,600 --> 00:09:15,920 Speaker 1: And this is one of the few times I'm gonna 151 00:09:15,920 --> 00:09:17,480 Speaker 1: ask you to do something that you're not crazy about. 152 00:09:18,520 --> 00:09:21,640 Speaker 1: But as I said earlier, over time, when you have 153 00:09:21,760 --> 00:09:27,040 Speaker 1: that pain that you fix that you get to feel better. 154 00:09:27,200 --> 00:09:29,840 Speaker 1: That allows you to not only do what you want 155 00:09:29,840 --> 00:09:35,800 Speaker 1: to do, but live without that pain. That's that's super rewarding. 156 00:09:36,880 --> 00:09:40,960 Speaker 1: All right, thank you for listening. Please you haven't rated 157 00:09:40,960 --> 00:09:43,040 Speaker 1: the show? What are you waiting for? Rate the show? Comment? 158 00:09:43,120 --> 00:09:45,760 Speaker 1: If you can reach out, I love to hear from you. 159 00:09:46,040 --> 00:09:48,760 Speaker 1: Tom h fit is Twitter and Instagram. Tom h Fit 160 00:09:49,120 --> 00:09:52,920 Speaker 1: such great questions. Getting ready to do another listener mailback 161 00:09:52,960 --> 00:09:55,319 Speaker 1: show because they're piling up. I love it, love it, 162 00:09:55,440 --> 00:09:58,920 Speaker 1: so thank you for that. Subscribe to the show if 163 00:09:58,960 --> 00:10:01,839 Speaker 1: you have not amazing guests coming up. You know, I 164 00:10:01,880 --> 00:10:03,319 Speaker 1: got a couple of years under my belt with I 165 00:10:03,480 --> 00:10:06,440 Speaker 1: Heart Radio now, so excited, so fortunate and pleased to 166 00:10:06,440 --> 00:10:09,440 Speaker 1: be working with them. They're awesome and they know how 167 00:10:09,480 --> 00:10:11,280 Speaker 1: many to talk about whatever I want. And I wouldn't 168 00:10:11,280 --> 00:10:14,520 Speaker 1: do this if I couldn't, And that's really important because 169 00:10:14,600 --> 00:10:16,720 Speaker 1: my goal is to help you have your best life. 170 00:10:16,800 --> 00:10:20,040 Speaker 1: That's what I do, That's what I study. That's why 171 00:10:20,040 --> 00:10:22,720 Speaker 1: I never stopped studying. So I can bring you the 172 00:10:22,760 --> 00:10:25,679 Speaker 1: absolute best information to help you have your best life, 173 00:10:26,240 --> 00:10:29,599 Speaker 1: all right, because there's three things we all control. And 174 00:10:29,720 --> 00:10:31,560 Speaker 1: watch me move what we put into our mouths and 175 00:10:31,559 --> 00:10:36,199 Speaker 1: our attitudes, and that is awesome. I am Tom Holland, 176 00:10:36,320 --> 00:10:45,599 Speaker 1: Exercise Physiologists, certified sports Nutritionist, Believe in Yourself. Fitness Disrupted 177 00:10:45,679 --> 00:10:48,839 Speaker 1: is a production of I Heart Radio. For more podcasts 178 00:10:48,840 --> 00:10:51,520 Speaker 1: from my heart Radio, visit the i heart Radio app, 179 00:10:51,720 --> 00:10:55,199 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.