1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,080 --> 00:00:19,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Yoga 3 00:00:20,920 --> 00:00:28,080 Speaker 1: or polates. Just did a podcast recently on pilates with 4 00:00:28,760 --> 00:00:33,000 Speaker 1: the amazing Martin Reid. If you are interested in pilates 5 00:00:33,080 --> 00:00:36,880 Speaker 1: want to know more about it, that is an episode 6 00:00:37,000 --> 00:00:41,200 Speaker 1: for you. But this quick fit tip is about yoga 7 00:00:41,479 --> 00:00:46,520 Speaker 1: versus pilates. So essentially a question I received frequently. It's 8 00:00:46,640 --> 00:00:52,120 Speaker 1: generally from men, and it's whether they should do one 9 00:00:52,760 --> 00:00:56,360 Speaker 1: or the other. So quick fit tip. Now, there's a 10 00:00:56,360 --> 00:00:59,000 Speaker 1: lot to this, but I'm gonna do a kind of 11 00:00:59,040 --> 00:01:03,160 Speaker 1: top line discussion on it real quickly. If this is 12 00:01:03,160 --> 00:01:07,560 Speaker 1: a question you have, hopefully this answers it or starts 13 00:01:07,600 --> 00:01:12,000 Speaker 1: to answer it for you. Okay, So essentially this comes 14 00:01:12,000 --> 00:01:14,720 Speaker 1: down to two things, right, I would say there's questions 15 00:01:15,080 --> 00:01:20,200 Speaker 1: when someone asks me questions because it depends. It depends 16 00:01:20,240 --> 00:01:25,280 Speaker 1: on many things, but the two primary questions and things 17 00:01:25,319 --> 00:01:30,800 Speaker 1: it depends on our obviously time and your goals. So 18 00:01:30,920 --> 00:01:35,920 Speaker 1: time available to work out and what your ultimate goals are. Okay, 19 00:01:36,040 --> 00:01:39,120 Speaker 1: So the number one reason people give for failure to 20 00:01:39,280 --> 00:01:42,040 Speaker 1: exercises lack of time. So when you talk about yoga 21 00:01:42,080 --> 00:01:45,720 Speaker 1: and pilates and things like that. It's it's essentially how 22 00:01:45,720 --> 00:01:48,440 Speaker 1: do I fit this in and how often do I 23 00:01:48,520 --> 00:01:52,240 Speaker 1: need to fit this in? Or should I fit this in? Right? So, 24 00:01:52,440 --> 00:01:57,560 Speaker 1: first and foremost for me, we gotta look at resistance 25 00:01:57,600 --> 00:02:02,240 Speaker 1: training and cardiovascular extra size. Now there are those who 26 00:02:02,240 --> 00:02:05,600 Speaker 1: will say that, well, yoga and pilates have components of 27 00:02:05,640 --> 00:02:10,000 Speaker 1: that within their practice, and they're not wrong, but they're different. 28 00:02:10,560 --> 00:02:14,160 Speaker 1: And when it comes to resistance training, yes, body weight 29 00:02:14,240 --> 00:02:18,240 Speaker 1: exercises yoga, as I will talk about quickly, will improve strength, 30 00:02:18,320 --> 00:02:21,920 Speaker 1: as will pilates. But let's let's just bring it to 31 00:02:22,040 --> 00:02:27,040 Speaker 1: its extreme. If you have bone density issues, sarcopenia, if 32 00:02:27,080 --> 00:02:30,600 Speaker 1: you're older and you're trying to mitigate sarcopenia to slow 33 00:02:30,680 --> 00:02:34,680 Speaker 1: down or even reverse the muscle loss that we experience 34 00:02:34,760 --> 00:02:38,280 Speaker 1: as we age. Generally speaking, a doctor or someone like 35 00:02:38,320 --> 00:02:40,440 Speaker 1: myself is not going to say to you, go do 36 00:02:40,520 --> 00:02:44,000 Speaker 1: yoga or pilates. You need greater resistance training than that. 37 00:02:44,440 --> 00:02:47,239 Speaker 1: You know, body weight exercises absolutely work. I'm one of 38 00:02:47,280 --> 00:02:50,600 Speaker 1: the biggest fans of them, and yoga is one of 39 00:02:50,639 --> 00:02:55,240 Speaker 1: those disciplines that incorporate body weight exercises. UH and pilates 40 00:02:55,280 --> 00:02:58,600 Speaker 1: has machines, but we want more. We want to overload 41 00:02:58,639 --> 00:03:03,880 Speaker 1: the muscles in a greater fashion when it comes to 42 00:03:03,880 --> 00:03:06,440 Speaker 1: resistance training. So first and foremost, I want you to 43 00:03:06,760 --> 00:03:10,960 Speaker 1: have your resistance training in place, those workouts, want you 44 00:03:11,000 --> 00:03:14,680 Speaker 1: to have your cardio workouts in place, because, as I 45 00:03:14,720 --> 00:03:19,119 Speaker 1: say frequently, your heart is your most important muscle. So 46 00:03:19,680 --> 00:03:22,360 Speaker 1: once you have those two things in place, those are 47 00:03:22,400 --> 00:03:25,400 Speaker 1: the first two. This is the third component for me 48 00:03:25,960 --> 00:03:29,280 Speaker 1: when I am putting together plans for people, and did 49 00:03:29,280 --> 00:03:32,639 Speaker 1: so for many years. Okay, so let's get those workouts 50 00:03:32,639 --> 00:03:36,040 Speaker 1: in place first, and then we're gonna talk about yoga 51 00:03:36,160 --> 00:03:39,560 Speaker 1: and pilates. Now has to be said as well, back 52 00:03:39,600 --> 00:03:43,840 Speaker 1: to men who asked this question most often, they generally 53 00:03:44,240 --> 00:03:48,160 Speaker 1: do it. Why And this is not something I'm making up. 54 00:03:48,240 --> 00:03:51,160 Speaker 1: This is not just my experience. This is uh pretty 55 00:03:51,360 --> 00:03:54,680 Speaker 1: uh not pretty, This is factual. Men generally go to 56 00:03:54,800 --> 00:03:59,320 Speaker 1: yoga and or pilates for two reasons. We're both of 57 00:03:59,320 --> 00:04:01,760 Speaker 1: those two reds, and one or both of these reasons 58 00:04:02,280 --> 00:04:06,040 Speaker 1: their doctor or their spouse tell them they should, And 59 00:04:06,200 --> 00:04:10,040 Speaker 1: generally speaking, it's because they are injured. So it's the 60 00:04:10,120 --> 00:04:17,440 Speaker 1: prehab versus rehab argument I give, and the reason you 61 00:04:18,200 --> 00:04:21,159 Speaker 1: ultimately would like to do this before you get injured. 62 00:04:22,600 --> 00:04:26,679 Speaker 1: You know, a a girlfriend, a wife, a spouse generally 63 00:04:26,800 --> 00:04:33,920 Speaker 1: drags there significant other to either yoga plots because they're hurt, 64 00:04:34,000 --> 00:04:38,320 Speaker 1: because they're tight, because they've gotten hurt, because they're inflexible. Uh, 65 00:04:38,360 --> 00:04:40,880 Speaker 1: and so that's how they get there, or their doctor 66 00:04:40,880 --> 00:04:43,560 Speaker 1: tells them they have to as well. So I always say, 67 00:04:43,760 --> 00:04:46,880 Speaker 1: do it before you have to do it, before you're injured, 68 00:04:47,120 --> 00:04:51,240 Speaker 1: and you're doing it to fix something. Use these two 69 00:04:51,279 --> 00:04:56,440 Speaker 1: disciplines to prevent those injuries. And when I did that 70 00:04:56,480 --> 00:05:01,120 Speaker 1: show with Martin, we talked about that at great length. Okay, 71 00:05:01,160 --> 00:05:04,080 Speaker 1: so Five Components of Fitness did a show on that 72 00:05:04,120 --> 00:05:07,640 Speaker 1: as well, and I threw in my sixth component, which 73 00:05:07,680 --> 00:05:14,120 Speaker 1: is balance. Yoga and pilate satisfy flexibility component and balance. 74 00:05:15,240 --> 00:05:22,800 Speaker 1: And so you're getting two great components of fitness when 75 00:05:22,839 --> 00:05:27,760 Speaker 1: you participate in these two disciplines. Okay, and you get 76 00:05:27,760 --> 00:05:29,000 Speaker 1: some of the other ones as well, but I'm going 77 00:05:29,040 --> 00:05:32,200 Speaker 1: to focus on those two. Okay, So again it depends 78 00:05:32,240 --> 00:05:35,120 Speaker 1: on your time, your goals. Let's just talk quickly about 79 00:05:35,240 --> 00:05:38,919 Speaker 1: yoga and pilates, just kind of bullet points benefits, differences, 80 00:05:39,000 --> 00:05:42,760 Speaker 1: things like that. Okay, So yoga again back to the men, 81 00:05:43,200 --> 00:05:48,440 Speaker 1: most men will gravitate to it. Why now, Again I'm generalizing, 82 00:05:48,440 --> 00:05:51,000 Speaker 1: but this is my experience and also the research. Okay, 83 00:05:51,040 --> 00:05:54,479 Speaker 1: to improve their flexibility, and that's a great way to 84 00:05:54,520 --> 00:05:57,200 Speaker 1: do it. There are many different kinds of yoga, many 85 00:05:57,200 --> 00:06:02,040 Speaker 1: different disciplines. One of the major differences I would argue, 86 00:06:02,160 --> 00:06:04,880 Speaker 1: and in my experience between the two between yoga Plottis, 87 00:06:04,960 --> 00:06:08,839 Speaker 1: is the mental component. And when people argue about how 88 00:06:09,200 --> 00:06:12,520 Speaker 1: yoga has maybe I mean at the harshest level, people 89 00:06:12,560 --> 00:06:17,320 Speaker 1: say it's been ruined, you know, by especially American standards 90 00:06:17,400 --> 00:06:20,520 Speaker 1: or Americans taking their standards to it, it's that that 91 00:06:20,640 --> 00:06:25,640 Speaker 1: mental component has been pushed aside. Okay, But yoga versus 92 00:06:25,640 --> 00:06:31,240 Speaker 1: pilates yoga has an incredible mental component to it that, 93 00:06:31,320 --> 00:06:34,280 Speaker 1: I argue Plottis does not not in the same way 94 00:06:34,320 --> 00:06:37,840 Speaker 1: at least. Okay. One thing I have to say here, 95 00:06:38,200 --> 00:06:40,919 Speaker 1: and don't get angry with me, you yoga people and 96 00:06:41,000 --> 00:06:44,960 Speaker 1: yoga instructors, because there's many good ones. But I have 97 00:06:45,160 --> 00:06:50,320 Speaker 1: also had many people tell me over the years, many 98 00:06:50,480 --> 00:06:55,719 Speaker 1: including recently, that they went to yoga to work on 99 00:06:55,800 --> 00:07:02,080 Speaker 1: flexibility to rehabilitate an injury. And they got hurt. They hurt, 100 00:07:03,640 --> 00:07:08,600 Speaker 1: So that is a really important consideration if you are 101 00:07:08,680 --> 00:07:14,920 Speaker 1: going there two fix a week length. Oftentimes there are 102 00:07:14,960 --> 00:07:20,040 Speaker 1: instructors that are teaching in a group setting and it 103 00:07:20,120 --> 00:07:25,120 Speaker 1: just takes one exercise pushed too hard and you run 104 00:07:25,120 --> 00:07:26,680 Speaker 1: the risk of getting hurt. Now, you run the risk 105 00:07:26,720 --> 00:07:30,640 Speaker 1: of that in any class. To be fair, but I 106 00:07:30,680 --> 00:07:34,600 Speaker 1: have experienced not only uh many people telling me how 107 00:07:34,640 --> 00:07:38,000 Speaker 1: they were injured at yoga, many but three of my 108 00:07:38,120 --> 00:07:43,000 Speaker 1: clients way back when I sent to a instructor who 109 00:07:43,120 --> 00:07:44,840 Speaker 1: was teaching yoga and all three of them got hurt. 110 00:07:46,160 --> 00:07:49,320 Speaker 1: Just my experience one off with what you know, but 111 00:07:49,360 --> 00:07:52,200 Speaker 1: again many many people. So you gotta be careful, just 112 00:07:52,240 --> 00:07:55,680 Speaker 1: like with anything else. And this instructor did not see 113 00:07:55,720 --> 00:07:58,120 Speaker 1: that they were hurting people. So it can be advanced 114 00:07:58,120 --> 00:08:01,800 Speaker 1: and you have to pick your instruct or carefully as 115 00:08:01,840 --> 00:08:06,760 Speaker 1: always with anything. Okay, Pilates love it. Did that show? 116 00:08:07,120 --> 00:08:10,800 Speaker 1: You know a lot of experience with Matt Pilates myself 117 00:08:10,840 --> 00:08:14,720 Speaker 1: back in the day I took the machines, talked about that. 118 00:08:15,120 --> 00:08:17,800 Speaker 1: How in New York City I used to go to 119 00:08:17,880 --> 00:08:20,679 Speaker 1: a Pilates studio and do the reformer is the only 120 00:08:20,840 --> 00:08:23,120 Speaker 1: guy in there who is sweating all over those machines. 121 00:08:23,240 --> 00:08:28,440 Speaker 1: Amazing practice and in my experience, less likelihood of getting injured, 122 00:08:29,640 --> 00:08:32,800 Speaker 1: less likelihood. And one of those reasons is, you know, 123 00:08:32,880 --> 00:08:36,520 Speaker 1: Matt pilates you can do in a group format. The 124 00:08:36,600 --> 00:08:40,840 Speaker 1: moves are less advanced to the basic moves than many 125 00:08:40,840 --> 00:08:43,720 Speaker 1: of the yoga ones. And you know, when you do 126 00:08:44,160 --> 00:08:47,160 Speaker 1: the machines, it's generally one on one or semi private, 127 00:08:47,600 --> 00:08:53,120 Speaker 1: so the instructor has much more um focus on you. 128 00:08:53,720 --> 00:08:56,000 Speaker 1: And so that's a little different and a big difference 129 00:08:56,040 --> 00:09:00,520 Speaker 1: between generally speaking, plotties and yoga. Downside to both is, 130 00:09:00,679 --> 00:09:03,600 Speaker 1: especially if you're doing them privately, they can be expensive. 131 00:09:04,320 --> 00:09:06,480 Speaker 1: Client was just telling me this or in a clients 132 00:09:06,520 --> 00:09:10,200 Speaker 1: a a friend the other day she did pilates and 133 00:09:10,280 --> 00:09:13,880 Speaker 1: it was remember correctly, it's like three thousand dollars for 134 00:09:13,960 --> 00:09:16,640 Speaker 1: twenty sessions one on one. Now that's New York prices, 135 00:09:16,800 --> 00:09:19,720 Speaker 1: but that's not uncommon. And you can also find that 136 00:09:20,000 --> 00:09:22,840 Speaker 1: with one on one yoga. But you can also do yoga, 137 00:09:22,880 --> 00:09:26,240 Speaker 1: as I said, in a group setting much less expensively. 138 00:09:26,920 --> 00:09:29,720 Speaker 1: I have to say that my opening chapter to my 139 00:09:29,800 --> 00:09:32,480 Speaker 1: most recent book, The Micro Workout Plan, which by the way, 140 00:09:32,600 --> 00:09:35,760 Speaker 1: after a year and change finally came out in the 141 00:09:35,800 --> 00:09:40,160 Speaker 1: digital version. So if you've been waiting, thanks to COVID 142 00:09:40,240 --> 00:09:43,040 Speaker 1: and all the craziness, paperback has been out for a 143 00:09:43,040 --> 00:09:45,520 Speaker 1: while now and now the digital version is out. So 144 00:09:45,559 --> 00:09:48,720 Speaker 1: the opening chapter though, the one clients one of my 145 00:09:48,920 --> 00:09:52,360 Speaker 1: greatest success stories from back in the day. Pilates was 146 00:09:52,400 --> 00:09:55,840 Speaker 1: a huge and still is to this day factor in 147 00:09:56,120 --> 00:10:00,720 Speaker 1: his rehabilitating major injuries and him at uh in his 148 00:10:00,880 --> 00:10:06,400 Speaker 1: sixties being a top tennis and squash player part of 149 00:10:06,480 --> 00:10:10,160 Speaker 1: his program. Uh And one final thing, yoga and pilates 150 00:10:10,200 --> 00:10:13,599 Speaker 1: you can do zoom. Now you can find great instructors 151 00:10:13,640 --> 00:10:17,120 Speaker 1: anywhere in the world like Martin Read and train with 152 00:10:17,160 --> 00:10:20,720 Speaker 1: them one on one, group settings, less expensive. It is 153 00:10:20,760 --> 00:10:23,600 Speaker 1: a new world people, Okay. So that has made it 154 00:10:23,920 --> 00:10:30,520 Speaker 1: exponentially easier to do these disciplines now, even though those 155 00:10:30,520 --> 00:10:33,840 Speaker 1: are great formats and the instructor thanks to technology, can 156 00:10:34,000 --> 00:10:36,440 Speaker 1: do a great job. I'm still a huge fan of 157 00:10:36,440 --> 00:10:39,040 Speaker 1: one on one in person when you can, but that 158 00:10:39,160 --> 00:10:43,640 Speaker 1: opens the world to you, whether it be yoga or 159 00:10:43,720 --> 00:10:47,839 Speaker 1: pilates or both. Training with the best people anywhere in 160 00:10:47,880 --> 00:10:51,720 Speaker 1: the world. Okay, bottom line, quickly and this fit tip, 161 00:10:52,120 --> 00:10:54,840 Speaker 1: there's no bad choice. They're both great as a third 162 00:10:54,840 --> 00:10:58,320 Speaker 1: component of your overall wellness plan. You gotta get your 163 00:10:58,320 --> 00:11:00,720 Speaker 1: strength in place, you gotta get your card in place. 164 00:11:00,960 --> 00:11:03,800 Speaker 1: And now, yes, this can be an adjunct to all 165 00:11:03,840 --> 00:11:07,560 Speaker 1: of those things. Uh And it's a phenomenal third component, 166 00:11:07,679 --> 00:11:10,840 Speaker 1: as I like to call it. Uh, no bad choice. 167 00:11:11,160 --> 00:11:14,400 Speaker 1: Both will help with flexibility, with your body awareness, with 168 00:11:14,480 --> 00:11:18,400 Speaker 1: your core strength, with your overall strength, and with your 169 00:11:18,480 --> 00:11:23,280 Speaker 1: making of the all important muscle connections, which is so important. Uh. 170 00:11:23,360 --> 00:11:27,000 Speaker 1: Plot ease does that amazingly. Yoga does that amazingly. And 171 00:11:27,040 --> 00:11:30,280 Speaker 1: again I don't want to under emphasize how important yoga 172 00:11:30,320 --> 00:11:33,559 Speaker 1: can be and why so many people go that mental component. 173 00:11:33,840 --> 00:11:35,720 Speaker 1: All right, but you're gonna ultimately do what you enjoy. 174 00:11:36,120 --> 00:11:40,240 Speaker 1: Try both, and if you gravitate towards one more than 175 00:11:40,280 --> 00:11:43,440 Speaker 1: the other, than that is what you're gonna do. Again, 176 00:11:43,480 --> 00:11:47,200 Speaker 1: based on your goals. But you get similar outcomes from 177 00:11:47,240 --> 00:11:52,000 Speaker 1: doing them, and so do what you enjoy. Now leave 178 00:11:52,040 --> 00:11:57,360 Speaker 1: you with this how often again great debate, but generally speaking, 179 00:11:57,400 --> 00:12:00,080 Speaker 1: give you two sample weeks. Wrote out to Sam a 180 00:12:00,120 --> 00:12:02,240 Speaker 1: weeks for you. So first one Monday you would do 181 00:12:02,320 --> 00:12:06,840 Speaker 1: your strength, Tuesday cardio, Wednesday strength and I'm talking full 182 00:12:06,840 --> 00:12:11,520 Speaker 1: body strength, rough team. By the way, Thursday, cardio, Friday, pilates, 183 00:12:11,520 --> 00:12:16,200 Speaker 1: Saturday cardio, and Sunday rest. And now you could say, okay, 184 00:12:16,240 --> 00:12:19,280 Speaker 1: I'm a fan of yoga more than pilates. Then that 185 00:12:19,360 --> 00:12:23,520 Speaker 1: Friday is going to be yoga. And let me say this, 186 00:12:23,600 --> 00:12:26,600 Speaker 1: once a week phenomenal for many people. That client the 187 00:12:26,640 --> 00:12:30,800 Speaker 1: beginning of my book, the micro Workout Plan does pilates 188 00:12:31,200 --> 00:12:34,680 Speaker 1: with the machines and a private instructor once a week, 189 00:12:35,679 --> 00:12:38,439 Speaker 1: and it works phenomenally for him because he does all 190 00:12:38,520 --> 00:12:43,440 Speaker 1: the little things, okay, consistently. Second format, and there are 191 00:12:43,440 --> 00:12:46,960 Speaker 1: many you would do Strengthen cardio on Monday, so you know, 192 00:12:47,000 --> 00:12:50,840 Speaker 1: maybe twenty minutes, five minutes of strength and then twenty 193 00:12:51,400 --> 00:12:56,480 Speaker 1: minutes of cardio for a great hour. Tuesday you do pilates. Wednesday, 194 00:12:56,520 --> 00:12:59,679 Speaker 1: back to strength and cardio, full body with cardio, you 195 00:12:59,760 --> 00:13:04,120 Speaker 1: go thirty minutes of strength, thirty minutes of cardio, Thursday yoga. 196 00:13:04,600 --> 00:13:08,160 Speaker 1: So now you're doing pilates and yoga, Friday, third strength 197 00:13:08,160 --> 00:13:12,920 Speaker 1: and cardio. Awesome, you've done three now per week. Saturday 198 00:13:13,040 --> 00:13:15,840 Speaker 1: long cardio, fun cardio. That's you're going for a long 199 00:13:15,880 --> 00:13:18,520 Speaker 1: walk with the family, the dogs you're doing a bike ride, 200 00:13:18,520 --> 00:13:22,040 Speaker 1: you're swimming, you're playing tennis, you're doing you know, some 201 00:13:22,200 --> 00:13:28,480 Speaker 1: recreational sport. And Sunday's rest again, so so many different 202 00:13:28,480 --> 00:13:32,800 Speaker 1: ways to do it. The pilates in yoga, No bad choice. 203 00:13:33,320 --> 00:13:37,600 Speaker 1: What are your goals? Work it into your weekly plan 204 00:13:39,120 --> 00:13:45,120 Speaker 1: and it's about variation and men especially do it before 205 00:13:45,240 --> 00:13:48,920 Speaker 1: you get injured. You don't have to do it a lot. 206 00:13:50,320 --> 00:13:55,240 Speaker 1: It's successive moderation. And there you have it. No bad choice. 207 00:13:56,040 --> 00:13:58,640 Speaker 1: All right, Thank you so much for listening to this 208 00:13:58,679 --> 00:14:02,320 Speaker 1: fit tip. Please subscribe you're not subscribing, subscribe to the 209 00:14:02,360 --> 00:14:05,880 Speaker 1: podcast rated if you can comment and you want to 210 00:14:05,880 --> 00:14:09,680 Speaker 1: reach out. Tom h Fit is Instagram and Twitter. Tom 211 00:14:09,800 --> 00:14:12,480 Speaker 1: h Fit. You got to Fitness Disrupted dot com. Email 212 00:14:12,559 --> 00:14:16,120 Speaker 1: me through the site again. The micro workout plan now 213 00:14:16,200 --> 00:14:20,200 Speaker 1: is available. My most recent book in the digital form exciting. 214 00:14:20,280 --> 00:14:24,080 Speaker 1: Took forever working on my next book as well. So exciting. 215 00:14:24,680 --> 00:14:26,280 Speaker 1: Uh and I'd love to hear from you. As I 216 00:14:26,280 --> 00:14:28,520 Speaker 1: said at Fitness Disrupted dot Com, you can email me 217 00:14:28,640 --> 00:14:31,480 Speaker 1: right through the site. Remember, my goal is to give 218 00:14:31,480 --> 00:14:35,600 Speaker 1: you the best information so that you can live your 219 00:14:35,640 --> 00:14:39,520 Speaker 1: best life. No bias. My only bias is to bring 220 00:14:39,560 --> 00:14:42,840 Speaker 1: you the best information so you can do that. And 221 00:14:43,040 --> 00:14:45,800 Speaker 1: I'm following all the information that I give you. I'm 222 00:14:45,920 --> 00:14:50,600 Speaker 1: living it all right. We control three things, how much 223 00:14:50,600 --> 00:14:53,920 Speaker 1: we move, what we put into our mouths, and our attitudes. 224 00:14:54,480 --> 00:14:59,560 Speaker 1: And that is awesome. I am Tom Holland. This is 225 00:14:59,560 --> 00:15:07,680 Speaker 1: Fitness Disrupted, Bleeding yourself. Fitness Disrupted is a production of 226 00:15:07,720 --> 00:15:10,960 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 227 00:15:11,280 --> 00:15:14,680 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 228 00:15:14,760 --> 00:15:16,360 Speaker 1: you listen to your favorite shows.