1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,000 --> 00:00:17,280 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right, 3 00:00:17,360 --> 00:00:21,280 Speaker 1: let's talk about body composition, what it is and why 4 00:00:21,440 --> 00:00:25,479 Speaker 1: it matters. One of the first podcasts I ever did 5 00:00:26,160 --> 00:00:28,600 Speaker 1: was The Five Components of Physical Fitness because it is 6 00:00:28,600 --> 00:00:32,560 Speaker 1: so important and it ties into my philosophy and my 7 00:00:33,000 --> 00:00:38,400 Speaker 1: excessive moderation term. Most people do one, maybe two. We 8 00:00:38,440 --> 00:00:40,000 Speaker 1: need to do all five and I add in a 9 00:00:40,080 --> 00:00:42,960 Speaker 1: six What what are they? Go back and listen to 10 00:00:42,960 --> 00:00:45,080 Speaker 1: that podcast again after the show if you haven't heard 11 00:00:45,080 --> 00:00:49,480 Speaker 1: that one. Very important. They are cardiovascular endurance, you gotta 12 00:00:49,520 --> 00:00:55,120 Speaker 1: do your cardio, muscular strength, muscular endurance, flexibility, and body composition. 13 00:00:55,760 --> 00:00:59,720 Speaker 1: And I add in a sixth as do others. Balance. 14 00:01:01,480 --> 00:01:07,160 Speaker 1: So what does body composition and why does it matter? Well, 15 00:01:08,440 --> 00:01:12,160 Speaker 1: it's very tied into what people pursue when it comes 16 00:01:12,200 --> 00:01:19,319 Speaker 1: to exercise and diet weight loss, and using a traditional 17 00:01:19,360 --> 00:01:23,920 Speaker 1: scale can be problematic. So what is body composition? According 18 00:01:23,920 --> 00:01:28,400 Speaker 1: to the University of California, Davis, this is a great definition, 19 00:01:28,440 --> 00:01:31,520 Speaker 1: So here it is verbatim. With respect to health and fitness, 20 00:01:31,959 --> 00:01:37,600 Speaker 1: body composition is used to describe the percentages of fat, bone, 21 00:01:37,720 --> 00:01:42,399 Speaker 1: and muscle. In human bodies. The body fat percentage is 22 00:01:42,440 --> 00:01:45,840 Speaker 1: of most interest because it can be very helpful in 23 00:01:45,880 --> 00:01:50,440 Speaker 1: assessing health because muscular tissue is denser than fat tissue. 24 00:01:50,680 --> 00:01:54,000 Speaker 1: Remember that it's going to come up again. Assessing one's 25 00:01:54,040 --> 00:01:57,680 Speaker 1: body fat is necessary to determine the overall composition of 26 00:01:57,720 --> 00:02:04,120 Speaker 1: the body, particularly when make health recommendations. Okay, so body composition, 27 00:02:04,440 --> 00:02:09,560 Speaker 1: what is your weight comprised of? Now this leads directly 28 00:02:09,600 --> 00:02:12,160 Speaker 1: to b m I, which I did a show on 29 00:02:12,240 --> 00:02:15,960 Speaker 1: as well. Quick fittip on that body mass index. What 30 00:02:16,120 --> 00:02:20,079 Speaker 1: is body mass index? It is simply a weight to 31 00:02:20,200 --> 00:02:22,400 Speaker 1: height ratio. That's all. It takes into account. How tall 32 00:02:22,440 --> 00:02:25,359 Speaker 1: are you, how much do you weigh? That's the formula. 33 00:02:27,440 --> 00:02:33,720 Speaker 1: I am overweight by body mass index standards. Why because 34 00:02:33,720 --> 00:02:36,360 Speaker 1: of body composition, because it doesn't take that into account. 35 00:02:36,520 --> 00:02:41,960 Speaker 1: Here's the problem people. Body mass index works in general 36 00:02:41,960 --> 00:02:46,720 Speaker 1: health in large populations because most people don't have enough muscle. 37 00:02:47,040 --> 00:02:49,800 Speaker 1: It's not a factor. It's not the factor it should be. 38 00:02:51,280 --> 00:02:55,120 Speaker 1: And one of my goals, lofty as it may be, 39 00:02:56,600 --> 00:02:58,040 Speaker 1: is to get us to the point where body mass 40 00:02:58,040 --> 00:03:02,160 Speaker 1: index doesn't work for this very reason. What we're talking 41 00:03:02,160 --> 00:03:05,760 Speaker 1: about here on this fit tip that muscle plays a 42 00:03:05,840 --> 00:03:10,360 Speaker 1: huge role in your body composition, and you wanted to 43 00:03:10,400 --> 00:03:14,520 Speaker 1: play as large a role as possible. You want and 44 00:03:14,560 --> 00:03:19,160 Speaker 1: can have a low lower body fat percentage and a 45 00:03:19,320 --> 00:03:25,560 Speaker 1: high amount of muscle and get off that chart. You 46 00:03:25,560 --> 00:03:28,919 Speaker 1: can be off it. And that's not only okay, it's 47 00:03:28,919 --> 00:03:34,320 Speaker 1: a good thing. Muscle is metabolically active. In other words, 48 00:03:34,400 --> 00:03:37,040 Speaker 1: you burn more calories. You increase your metabolism by having 49 00:03:37,080 --> 00:03:39,880 Speaker 1: more muscle, along with all of the other benefits that 50 00:03:39,960 --> 00:03:45,400 Speaker 1: come with increased muscle mass, strength, decrease chance of injury, 51 00:03:45,440 --> 00:03:49,600 Speaker 1: ability to you know, enjoy life activities of daily living, 52 00:03:49,600 --> 00:03:54,720 Speaker 1: recreational activities, all of those things. Okay, so body composition 53 00:03:54,960 --> 00:03:57,160 Speaker 1: is important, and you go, okay, how do we measure 54 00:03:57,160 --> 00:04:01,800 Speaker 1: it real quickly? There are a handful of ways, some 55 00:04:01,880 --> 00:04:03,280 Speaker 1: you can do at home and some you can go 56 00:04:03,320 --> 00:04:07,960 Speaker 1: to a lab to have it measured. And one of 57 00:04:07,960 --> 00:04:09,680 Speaker 1: the simplest ways, well, let me give you. Let me 58 00:04:09,680 --> 00:04:12,280 Speaker 1: just listen, real quickly. Handful of ways to measure body 59 00:04:12,280 --> 00:04:16,120 Speaker 1: fat percentage skin fold calipers. I still have them in 60 00:04:16,160 --> 00:04:20,120 Speaker 1: my office, the traditional skinfold calipers. And what I love 61 00:04:20,200 --> 00:04:22,120 Speaker 1: is you do the research and that says, you know, 62 00:04:22,160 --> 00:04:25,919 Speaker 1: this is the most effective, efficient way. Not in my opinion, 63 00:04:26,080 --> 00:04:28,440 Speaker 1: there's not many people doing it anymore because we have 64 00:04:28,520 --> 00:04:32,560 Speaker 1: technology and there's very few people that I've come into 65 00:04:32,560 --> 00:04:35,840 Speaker 1: contact with trainers who actually know how to do it. 66 00:04:35,920 --> 00:04:39,480 Speaker 1: And it's a little invasive in that you know, you're 67 00:04:39,520 --> 00:04:42,560 Speaker 1: pinching people's body fat. Back when I did it many 68 00:04:42,600 --> 00:04:45,919 Speaker 1: many years ago, it was awkward. So that's one of 69 00:04:45,920 --> 00:04:48,440 Speaker 1: the top ones that old websites will throw out. There 70 00:04:48,520 --> 00:04:50,800 Speaker 1: is one of the best. I disagree. But then there's 71 00:04:50,839 --> 00:04:55,320 Speaker 1: so many more modern ways, including dual energy X ray 72 00:04:55,360 --> 00:04:59,599 Speaker 1: which is DEXA scans, hydrostatic weighing, that's the underwater testing, 73 00:05:00,040 --> 00:05:02,880 Speaker 1: air displacement which is the body pod. By the way, 74 00:05:02,880 --> 00:05:05,000 Speaker 1: I did all of these in one day many years ago, 75 00:05:05,120 --> 00:05:07,839 Speaker 1: learned so much about it. Back when I was natural bodybuilding, 76 00:05:07,839 --> 00:05:09,760 Speaker 1: there was a university in New York City that was 77 00:05:10,640 --> 00:05:14,560 Speaker 1: doing studies on the validity, the reliability, the accuracy of 78 00:05:14,600 --> 00:05:20,080 Speaker 1: these tests. So really interesting. But then there's the bio impedance. Okay, 79 00:05:20,160 --> 00:05:22,200 Speaker 1: so you've got your skin fold calibers. That would be 80 00:05:22,320 --> 00:05:25,719 Speaker 1: you know, a fitness professional doing it to you. Then 81 00:05:25,760 --> 00:05:29,600 Speaker 1: there is the home versions, which are your body fat scales, 82 00:05:30,120 --> 00:05:34,000 Speaker 1: and that's the bio impedance, and then the other three 83 00:05:34,080 --> 00:05:35,719 Speaker 1: that I mentioned. That's where you go to a lab. 84 00:05:35,960 --> 00:05:37,920 Speaker 1: You do the dex of scan, you do the underwater 85 00:05:38,000 --> 00:05:40,680 Speaker 1: hydrostatic weighing, or you do the body pod. All great 86 00:05:40,680 --> 00:05:43,760 Speaker 1: ways to do it, cost money, but super accurate. But 87 00:05:43,839 --> 00:05:46,039 Speaker 1: for most of you, you're gonna get the scale at home. 88 00:05:46,960 --> 00:05:49,600 Speaker 1: I have the scale at home. How does it work. 89 00:05:49,880 --> 00:05:54,359 Speaker 1: It's bio impedance, basically, very basically speaking, it sends a 90 00:05:55,279 --> 00:05:59,440 Speaker 1: really weak electrical signal through your body and it can 91 00:05:59,480 --> 00:06:03,800 Speaker 1: compute your body fat from that. Okay, how does that work? Well, 92 00:06:03,839 --> 00:06:07,479 Speaker 1: here's here's what's awesome. In doing the preparation for this show. 93 00:06:07,880 --> 00:06:09,920 Speaker 1: I google, as I always do, to see what's out there, 94 00:06:09,960 --> 00:06:11,520 Speaker 1: what's up, what you guys are gonna see if you 95 00:06:11,600 --> 00:06:13,880 Speaker 1: googled it yourself. And one of the first things that 96 00:06:13,920 --> 00:06:21,320 Speaker 1: came up not accurate, now not inaccurate, but inaccurate enough 97 00:06:22,400 --> 00:06:25,120 Speaker 1: because it comes up so quickly in a Google search. 98 00:06:25,480 --> 00:06:27,840 Speaker 1: That's problematic to me. So let me read this to you. 99 00:06:28,000 --> 00:06:31,120 Speaker 1: So we're talking about body fat percentage, muscle and fat 100 00:06:31,120 --> 00:06:34,320 Speaker 1: in your body. A weak electrical signal gets passed through 101 00:06:34,320 --> 00:06:37,599 Speaker 1: your body and it's going to compute it by those means. 102 00:06:37,920 --> 00:06:41,800 Speaker 1: So this top I'm not going to throw the website 103 00:06:41,800 --> 00:06:44,640 Speaker 1: out there, although I should. Here's their quote. This is 104 00:06:44,680 --> 00:06:47,080 Speaker 1: their description of how the body fat scales work with 105 00:06:47,120 --> 00:06:50,279 Speaker 1: a bio impedence. And I quote as a rule of thumb, 106 00:06:50,360 --> 00:06:54,600 Speaker 1: greater body resistance means a higher fat percentage. I stop here. 107 00:06:54,720 --> 00:06:57,640 Speaker 1: That is true. The greater body resistance means a higher 108 00:06:57,640 --> 00:07:00,159 Speaker 1: fat percentage. They go on, this is due to the 109 00:07:00,200 --> 00:07:05,559 Speaker 1: fact that fat contains less water then muscle. Also true. 110 00:07:08,240 --> 00:07:10,440 Speaker 1: Then they go on to say, so it's denser than 111 00:07:10,560 --> 00:07:13,480 Speaker 1: muscle and more difficult for a current to travel through. 112 00:07:14,960 --> 00:07:20,800 Speaker 1: Totally inaccurate. Totally inaccurate. It is not the density that 113 00:07:20,960 --> 00:07:23,760 Speaker 1: is the factor. It is about the amount of water 114 00:07:24,200 --> 00:07:29,480 Speaker 1: and the conductivity of that water and the electrical signal. 115 00:07:30,200 --> 00:07:31,880 Speaker 1: And it doesn't make sense on its face if you 116 00:07:31,880 --> 00:07:34,200 Speaker 1: think about it. What's the wine that is so often 117 00:07:34,280 --> 00:07:38,120 Speaker 1: used muscle weighs more than fat. Well, no, it doesn't know, 118 00:07:38,240 --> 00:07:40,600 Speaker 1: it doesn't. A pound is a pound, ten pounds is 119 00:07:40,640 --> 00:07:46,160 Speaker 1: ten pounds, right, it's denser, people, So let me read 120 00:07:46,200 --> 00:07:47,960 Speaker 1: that wine again from one of the first things you 121 00:07:47,960 --> 00:07:50,120 Speaker 1: would have read, and you go, doesn't matter, Yes, it matters. 122 00:07:50,360 --> 00:07:53,520 Speaker 1: It matters. So it says fat is denser than muscle 123 00:07:54,040 --> 00:07:57,440 Speaker 1: and more difficult for a current to travel through. It's 124 00:07:57,480 --> 00:07:59,960 Speaker 1: more difficult because of the water content. It is not denser. 125 00:08:01,080 --> 00:08:03,640 Speaker 1: There's not denser. That's why you look at someone like 126 00:08:03,680 --> 00:08:05,960 Speaker 1: me who has lifted weights for years and does this 127 00:08:06,040 --> 00:08:08,520 Speaker 1: for a living, and I don't look like I weigh. 128 00:08:08,680 --> 00:08:12,000 Speaker 1: I generally weigh, depending on time of year, what I'm 129 00:08:12,040 --> 00:08:16,600 Speaker 1: training for ten twenty pounds more than people think. Because 130 00:08:16,760 --> 00:08:21,040 Speaker 1: muscle is denser than body fat. People just another example 131 00:08:21,160 --> 00:08:23,680 Speaker 1: of the garbage information that's out there. You may say 132 00:08:23,720 --> 00:08:27,960 Speaker 1: it's insignificant, maybe, but no, there's so much of it. 133 00:08:28,520 --> 00:08:30,840 Speaker 1: There's so much of it, and it comes up so quickly. 134 00:08:31,320 --> 00:08:34,680 Speaker 1: You know, muscle contains a lot of water. Fat doesn't. 135 00:08:35,160 --> 00:08:36,880 Speaker 1: And let me just read you two more quick lines 136 00:08:36,960 --> 00:08:40,360 Speaker 1: on that human body mass consists of tissues with high 137 00:08:40,400 --> 00:08:44,520 Speaker 1: conductivity called lean body mass and low conductivity called body fat. 138 00:08:45,200 --> 00:08:49,440 Speaker 1: The fat tissue impedence is high as the conductivity of 139 00:08:49,440 --> 00:08:51,160 Speaker 1: the fat tissue is low. So there you go. So 140 00:08:51,320 --> 00:08:54,040 Speaker 1: now you know body fat scales. That's how they're gonna 141 00:08:54,080 --> 00:08:55,679 Speaker 1: do it. You step on it or you hold it. 142 00:08:56,120 --> 00:08:59,880 Speaker 1: I would rather use either way. But you know scales. 143 00:09:00,200 --> 00:09:03,280 Speaker 1: You're gonna buy a scale that does your general body 144 00:09:03,360 --> 00:09:05,760 Speaker 1: weight and then body fat at the same time, and 145 00:09:05,760 --> 00:09:09,079 Speaker 1: it can also now compute things like how hydrated you 146 00:09:09,120 --> 00:09:11,160 Speaker 1: are and things like that. So the question is, of 147 00:09:11,200 --> 00:09:13,640 Speaker 1: course are they super accurate. No, they're not super accurate. 148 00:09:13,679 --> 00:09:15,920 Speaker 1: If you want super accurate, go to a lab. But 149 00:09:15,960 --> 00:09:18,160 Speaker 1: they can be used as a valuable tool. So again, 150 00:09:18,160 --> 00:09:20,040 Speaker 1: if you have a significant amount of weight to lose, 151 00:09:20,120 --> 00:09:23,400 Speaker 1: you weigh yourself. If that works for you, as studies 152 00:09:23,400 --> 00:09:25,839 Speaker 1: show it does for many people, keep an eye on that. 153 00:09:26,000 --> 00:09:28,560 Speaker 1: As you lose weight, then you can start to focus 154 00:09:28,559 --> 00:09:34,080 Speaker 1: on body composition, and you should. Okay, I have a 155 00:09:34,120 --> 00:09:38,640 Speaker 1: body fat scale. I am always as honest as can 156 00:09:38,679 --> 00:09:41,760 Speaker 1: be with you, because that's what fitness and professional should be. 157 00:09:42,800 --> 00:09:46,600 Speaker 1: Health and wellness people, and often most often you know 158 00:09:46,679 --> 00:09:49,400 Speaker 1: they're not. I have a scale at home. I rarely 159 00:09:49,480 --> 00:09:51,559 Speaker 1: use it. I generally use it when I'm training for 160 00:09:51,600 --> 00:09:54,520 Speaker 1: a race and I need that kind of motivation. But 161 00:09:54,640 --> 00:09:58,520 Speaker 1: on a regular basis, I know I'm exercising, I know 162 00:09:58,600 --> 00:10:00,720 Speaker 1: I meaning well, and I know how I look in 163 00:10:00,720 --> 00:10:02,240 Speaker 1: the mirror, and I know how I feel. Now I 164 00:10:02,240 --> 00:10:04,200 Speaker 1: know I'm an exception to the rule, but I want 165 00:10:04,200 --> 00:10:07,120 Speaker 1: you to know that you can get there. I will 166 00:10:07,160 --> 00:10:09,880 Speaker 1: always go to the research. You know. This was one 167 00:10:09,880 --> 00:10:14,280 Speaker 1: of the more contradictory things to me when I was first, 168 00:10:14,320 --> 00:10:18,200 Speaker 1: you know, studying weight loss and working with clients. I 169 00:10:18,240 --> 00:10:21,280 Speaker 1: don't want people to be tied to the scale, but 170 00:10:21,360 --> 00:10:23,880 Speaker 1: I look at people like friends and family members and 171 00:10:23,880 --> 00:10:26,600 Speaker 1: and clients over the years, the scale is super valuable. 172 00:10:26,720 --> 00:10:28,240 Speaker 1: I don't want you to be attached to it. I 173 00:10:28,240 --> 00:10:30,120 Speaker 1: want you to use it as a healthy tool, upon 174 00:10:30,160 --> 00:10:34,000 Speaker 1: intended to get you to your results. But body composition 175 00:10:34,240 --> 00:10:37,679 Speaker 1: so important, so important, and this is why you want 176 00:10:37,760 --> 00:10:40,800 Speaker 1: to lift weights, This is why you want to get strong. 177 00:10:42,080 --> 00:10:45,720 Speaker 1: This is why it doesn't matter if you are just skinny. 178 00:10:47,240 --> 00:10:50,959 Speaker 1: Just being skinny can have a whole host of health 179 00:10:51,000 --> 00:10:54,600 Speaker 1: issues with it. And if I see one more dope 180 00:10:55,640 --> 00:10:58,720 Speaker 1: social media post from celebrity or whomever that says I 181 00:10:58,760 --> 00:11:03,160 Speaker 1: don't do cardio and you know, and how I look? So, 182 00:11:03,320 --> 00:11:08,880 Speaker 1: what what is your cardiovascular endurance, what's your muscular strength, 183 00:11:09,040 --> 00:11:11,760 Speaker 1: what's your muscular endurance, what's your flexibility? And what is 184 00:11:11,760 --> 00:11:16,559 Speaker 1: your body composition? So it matters. You want as much 185 00:11:16,640 --> 00:11:19,560 Speaker 1: muscle as you can to do what you need to 186 00:11:19,600 --> 00:11:28,640 Speaker 1: do to be healthy. Strength matters, muscle matters, body composition matters. 187 00:11:28,720 --> 00:11:32,480 Speaker 1: So where they get that home scale and start using 188 00:11:32,520 --> 00:11:34,760 Speaker 1: it as a tool. And again you may start out, 189 00:11:34,840 --> 00:11:37,480 Speaker 1: I'm just gonna throw a number body fat. Your goal 190 00:11:37,920 --> 00:11:41,720 Speaker 1: is to lower that number, are you maybe maybe not 191 00:11:41,840 --> 00:11:47,760 Speaker 1: plus or minus? There there you know, degree of inaccuracy, 192 00:11:48,040 --> 00:11:49,760 Speaker 1: but that's okay. Use it as a tool. You just 193 00:11:49,800 --> 00:11:53,040 Speaker 1: want to lower it over time, over a long period 194 00:11:53,080 --> 00:11:57,080 Speaker 1: of time, by the way. Okay, and there you have it, 195 00:11:57,720 --> 00:12:02,840 Speaker 1: body composition. Thank you for listening. I know these these 196 00:12:03,000 --> 00:12:05,160 Speaker 1: fit tips seem too short to me and some of 197 00:12:05,160 --> 00:12:06,720 Speaker 1: you who have said they are, but they're also super 198 00:12:06,720 --> 00:12:08,320 Speaker 1: popular and you don't need to listen to me go on. 199 00:12:08,400 --> 00:12:12,640 Speaker 1: I know that's also a complaint. So yes, body composition, 200 00:12:12,960 --> 00:12:16,480 Speaker 1: great investment if that's something you want to monitor. They 201 00:12:16,520 --> 00:12:19,680 Speaker 1: never want you to be attached to the numbers, only 202 00:12:19,720 --> 00:12:23,000 Speaker 1: if they work for you. Again, tom h Fit is 203 00:12:23,000 --> 00:12:25,680 Speaker 1: Twitter and Instagram for me. Reach out. Lots of content 204 00:12:25,760 --> 00:12:28,679 Speaker 1: being posted tom h Fit questions comments. That's the way 205 00:12:28,720 --> 00:12:31,200 Speaker 1: to do it. I will answer all of your questions 206 00:12:31,320 --> 00:12:34,560 Speaker 1: in listener mail bag episodes. So thank you for reaching out. 207 00:12:34,800 --> 00:12:37,400 Speaker 1: Fitness Disrupted dot com is the website. You can email 208 00:12:37,400 --> 00:12:40,480 Speaker 1: me through the website. Micro Workout Plan is my most 209 00:12:40,640 --> 00:12:43,840 Speaker 1: recent book and if I could ask a favor for 210 00:12:43,880 --> 00:12:46,120 Speaker 1: those of you who have read it, if you've enjoyed it, 211 00:12:46,559 --> 00:12:49,839 Speaker 1: posting a review on Amazon is so greatly appreciated. It's 212 00:12:49,840 --> 00:12:52,960 Speaker 1: a huge thing for authors. And finally, Tom Holland Fitness 213 00:12:53,000 --> 00:12:55,400 Speaker 1: dot com is my new virtual website where I'm taking 214 00:12:55,440 --> 00:12:58,520 Speaker 1: all my content from decades and putting it all up there. 215 00:12:58,559 --> 00:13:04,280 Speaker 1: So workouts, exercise library, hundreds of exercises, ninety day video plans, 216 00:13:04,679 --> 00:13:07,400 Speaker 1: app workouts, everything you could want right there and it's 217 00:13:07,440 --> 00:13:09,520 Speaker 1: just gonna grow and grow in the months to come. 218 00:13:10,040 --> 00:13:13,079 Speaker 1: Thank you for listening. I will love my job. Can 219 00:13:13,080 --> 00:13:17,559 Speaker 1: I take it really seriously? Because I'm not selling shoes 220 00:13:17,600 --> 00:13:19,680 Speaker 1: here are people. My goal is to give you the 221 00:13:19,760 --> 00:13:23,440 Speaker 1: best information so that you can live your best life, 222 00:13:24,280 --> 00:13:27,760 Speaker 1: look better, feel better, with longer. And we control three things, 223 00:13:27,760 --> 00:13:29,440 Speaker 1: how much we move, what we put into our mouths, 224 00:13:29,480 --> 00:13:34,280 Speaker 1: and our attitudes, and that is awesome. Thank you for listening. 225 00:13:34,280 --> 00:13:38,640 Speaker 1: I'm Tom Holland, Exercise physiologists, certified sports nutritionists and lover 226 00:13:39,280 --> 00:13:44,840 Speaker 1: of everything fitness. Have a great day and believe in yourself. 227 00:13:48,280 --> 00:13:51,640 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 228 00:13:51,720 --> 00:13:54,560 Speaker 1: more podcasts from my heart Radio, visit the i heart 229 00:13:54,640 --> 00:13:58,040 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 230 00:13:58,080 --> 00:14:00,520 Speaker 1: favorite shows.