1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,160 --> 00:00:15,360 Speaker 1: I am Tom Holland and this is Fitness Disrupted Listener 3 00:00:15,440 --> 00:00:22,599 Speaker 1: Mailbag number six, the six episode of my answering the 4 00:00:22,720 --> 00:00:25,400 Speaker 1: questions you have posed to me. And that is why 5 00:00:25,400 --> 00:00:27,480 Speaker 1: at the end of every show I give you ways 6 00:00:27,520 --> 00:00:30,880 Speaker 1: to reach out, whether it's Twitter, Instagram, the website, many 7 00:00:30,920 --> 00:00:34,000 Speaker 1: of you now reach out with additional questions you have, 8 00:00:34,320 --> 00:00:37,560 Speaker 1: either questions that I have not yet answered, or questions 9 00:00:37,600 --> 00:00:41,040 Speaker 1: about something I've talked about. I love doing these shows. 10 00:00:41,040 --> 00:00:44,519 Speaker 1: It's amazing to me that we're already on number six. 11 00:00:45,120 --> 00:00:47,400 Speaker 1: But again that's why I give you the Tom h Fit, 12 00:00:47,520 --> 00:00:51,200 Speaker 1: Instagram and Twitter way to reach out to me Fitness 13 00:00:51,240 --> 00:00:53,840 Speaker 1: Disrupted dot com website because I want to hear from you. 14 00:00:53,920 --> 00:00:55,720 Speaker 1: I want to hear the feedback, and I want the questions. 15 00:00:55,760 --> 00:01:01,200 Speaker 1: The questions are amazing and they are often questions that 16 00:01:01,240 --> 00:01:05,759 Speaker 1: everyone has, so you know they there are no dumb questions. 17 00:01:05,800 --> 00:01:08,720 Speaker 1: I say that all the time because that's what this 18 00:01:08,800 --> 00:01:13,640 Speaker 1: show is about, is is battling the constant barrage of 19 00:01:13,880 --> 00:01:19,360 Speaker 1: bad information and misinformation. So uh. In that first time 20 00:01:19,400 --> 00:01:23,120 Speaker 1: I did Listener ball Back show as well, I talked 21 00:01:23,120 --> 00:01:26,720 Speaker 1: about how This is kind of like me answering questions 22 00:01:26,760 --> 00:01:29,960 Speaker 1: at a cocktail party. So occasionally I'll throw in some studies, 23 00:01:30,160 --> 00:01:32,320 Speaker 1: but this is more quick, you know, a couple of 24 00:01:32,319 --> 00:01:37,360 Speaker 1: minute answers to questions that you've asked, and you know, 25 00:01:37,520 --> 00:01:40,679 Speaker 1: today I'm going to answer. I think we've got five questions, 26 00:01:40,720 --> 00:01:43,960 Speaker 1: but that fifth question has kind of four subcategories for 27 00:01:44,280 --> 00:01:47,120 Speaker 1: questions within it, and for you women, it's it's all 28 00:01:47,160 --> 00:01:49,200 Speaker 1: about women and bulk and all that kind of stuff. 29 00:01:49,440 --> 00:01:53,000 Speaker 1: So yeah, it's it's it's a rapid fire kind of response, 30 00:01:53,360 --> 00:01:57,520 Speaker 1: but giving you the information you need as quickly as possible. Oftentimes, 31 00:01:57,840 --> 00:01:59,800 Speaker 1: you know, I always want to give you and will 32 00:02:00,000 --> 00:02:03,080 Speaker 1: of you the science when necessary, we need to talk 33 00:02:03,120 --> 00:02:04,880 Speaker 1: about that and talk about the good science and the 34 00:02:04,880 --> 00:02:07,360 Speaker 1: bad science. You know, just because it's a study doesn't 35 00:02:07,400 --> 00:02:10,600 Speaker 1: mean it's right. But this show is a little looser. 36 00:02:10,639 --> 00:02:14,200 Speaker 1: This show is rapid fire, give you the answer in 37 00:02:14,440 --> 00:02:17,280 Speaker 1: you know, a couple of minutes, because that's what so 38 00:02:17,360 --> 00:02:20,280 Speaker 1: many of you want, especially in today's world where everything 39 00:02:20,360 --> 00:02:24,040 Speaker 1: is is just done more quickly. So yeah, five great 40 00:02:24,160 --> 00:02:28,000 Speaker 1: questions directly from you. Let's take a quick break, and 41 00:02:28,080 --> 00:02:30,600 Speaker 1: when we come back and get right to it. Listener mailback. 42 00:02:30,600 --> 00:02:45,440 Speaker 1: Show number six will be right back and we are 43 00:02:45,480 --> 00:02:47,120 Speaker 1: back again. I want to thank all of you who 44 00:02:47,160 --> 00:02:50,919 Speaker 1: take the time to reach out and comment and ask questions, 45 00:02:51,080 --> 00:02:54,960 Speaker 1: because it really drives the show reiterates to me what 46 00:02:54,960 --> 00:02:57,600 Speaker 1: what you're thinking about uh and the questions that are 47 00:02:57,680 --> 00:03:00,800 Speaker 1: still out there. You know, the challenge for me is 48 00:03:00,840 --> 00:03:03,839 Speaker 1: that I am turning fifty two actually in a couple 49 00:03:03,840 --> 00:03:07,720 Speaker 1: of days, and I've been doing this a really long time, 50 00:03:07,760 --> 00:03:10,200 Speaker 1: so oftentimes I forget. You know that there are twenty 51 00:03:10,280 --> 00:03:13,520 Speaker 1: some things and thirty somethings who are hearing things for 52 00:03:13,520 --> 00:03:16,880 Speaker 1: the first time. And you know, my goal is to 53 00:03:17,520 --> 00:03:21,160 Speaker 1: slowly get rid of the myths, get rid of the misconceptions, 54 00:03:21,200 --> 00:03:25,680 Speaker 1: and just crush them with science, with science and common 55 00:03:25,720 --> 00:03:29,200 Speaker 1: sense and what has worked. Because I have been doing 56 00:03:29,200 --> 00:03:32,440 Speaker 1: this a very long time and I've seen success. I've 57 00:03:32,480 --> 00:03:35,880 Speaker 1: seen success with myself and clients and family and and no, 58 00:03:36,440 --> 00:03:42,280 Speaker 1: it can be done, but you have to listen to 59 00:03:42,440 --> 00:03:46,960 Speaker 1: what works, to listen to the science, to take all 60 00:03:46,960 --> 00:03:50,000 Speaker 1: of this in and to take the anecdotal and to 61 00:03:50,160 --> 00:03:52,520 Speaker 1: take what has you know worked for many people. But 62 00:03:52,560 --> 00:03:55,240 Speaker 1: you can't do any one of those things in and 63 00:03:55,280 --> 00:03:57,280 Speaker 1: of itself. It's not enough to just go, oh, this 64 00:03:57,320 --> 00:03:58,760 Speaker 1: is what my friend did and that's gonna work for me, 65 00:03:59,040 --> 00:04:01,280 Speaker 1: or this is what a study said, and so I'm 66 00:04:01,320 --> 00:04:05,640 Speaker 1: going to take that as gospel. No. No, And that 67 00:04:05,760 --> 00:04:09,360 Speaker 1: is what I've spent a lifetime doing, is studying it, 68 00:04:09,480 --> 00:04:14,200 Speaker 1: putting it into practice, and then studying the motivation and 69 00:04:14,240 --> 00:04:19,560 Speaker 1: behavioral side, and then taking all of those components, putting 70 00:04:19,560 --> 00:04:24,520 Speaker 1: them together, and then helping you make sense of it 71 00:04:25,320 --> 00:04:27,159 Speaker 1: and figure out what works for you. All right, enough, 72 00:04:27,680 --> 00:04:29,800 Speaker 1: let's get right into it. I love it. First question 73 00:04:29,839 --> 00:04:33,040 Speaker 1: is from gen. Sometimes I have names, sometimes I don't, 74 00:04:33,440 --> 00:04:36,760 Speaker 1: and I will just use a first name. This question 75 00:04:36,920 --> 00:04:39,600 Speaker 1: is from a gen, though, and such a great question. 76 00:04:39,960 --> 00:04:43,960 Speaker 1: Two questions, but they're connected obviously. She asks, if I 77 00:04:44,000 --> 00:04:46,640 Speaker 1: am doing an hour to an hour and a half 78 00:04:46,960 --> 00:04:50,320 Speaker 1: strength workout, is it necessary for me to still attain 79 00:04:50,720 --> 00:04:54,080 Speaker 1: ten thousand steps a day and stop? There's second part 80 00:04:54,120 --> 00:04:56,599 Speaker 1: to the question, but let me start with that first 81 00:04:56,640 --> 00:05:01,680 Speaker 1: of all. Awesome. Nothing I love more than women just 82 00:05:01,800 --> 00:05:08,479 Speaker 1: embracing strength training, because, as the final question will illuminate, 83 00:05:08,880 --> 00:05:11,039 Speaker 1: there is that four letter word when it comes to 84 00:05:11,040 --> 00:05:16,520 Speaker 1: strength training that is keeping women from getting and achieving 85 00:05:16,520 --> 00:05:19,720 Speaker 1: their healthiest bodies. But I get ahead of myself, so 86 00:05:19,920 --> 00:05:22,080 Speaker 1: I love it. Hour to an hour and a half 87 00:05:22,080 --> 00:05:25,880 Speaker 1: strength work. Now, I will say that's a long time. 88 00:05:27,320 --> 00:05:29,480 Speaker 1: Many of you listening do not need to do an 89 00:05:29,480 --> 00:05:31,040 Speaker 1: hour to an hour and a half. But I don't 90 00:05:31,040 --> 00:05:33,479 Speaker 1: know a lot about Jen. She may be competing, she 91 00:05:33,520 --> 00:05:35,680 Speaker 1: may be a bodybuilder, she may be doing so many 92 00:05:35,680 --> 00:05:40,400 Speaker 1: other things. So uh, that is often such a problem 93 00:05:40,400 --> 00:05:43,760 Speaker 1: when it comes to people diagnosing making recommendations. They don't 94 00:05:43,800 --> 00:05:46,120 Speaker 1: have all the information. So someone we say that's way 95 00:05:46,160 --> 00:05:48,200 Speaker 1: too long. No, it may not be. I don't know. 96 00:05:48,320 --> 00:05:50,000 Speaker 1: She may be a professional athlete for all I know. 97 00:05:50,640 --> 00:05:53,960 Speaker 1: But the question is, if she's doing an hour to 98 00:05:54,080 --> 00:05:56,680 Speaker 1: ninety minutes of strength, is it still necessary for me 99 00:05:56,760 --> 00:06:00,240 Speaker 1: to attain ten thousand steps? Absolutely, you need to do 100 00:06:00,279 --> 00:06:02,839 Speaker 1: your cardio. But let me talk about ten thousand steps. 101 00:06:02,880 --> 00:06:05,240 Speaker 1: And I did do a podcast on that. But if 102 00:06:05,279 --> 00:06:07,640 Speaker 1: you want to know the derivation, does ten thousand steps 103 00:06:07,680 --> 00:06:12,839 Speaker 1: come from scientific study? Absolutely not. Most people have no 104 00:06:12,960 --> 00:06:14,760 Speaker 1: idea about that, which is why it was such a 105 00:06:14,760 --> 00:06:18,279 Speaker 1: great topic for a show. But as it is put, 106 00:06:18,600 --> 00:06:25,039 Speaker 1: the ten thousand steps originated in marketing, not medicine. Such 107 00:06:25,040 --> 00:06:26,839 Speaker 1: a simple way to put it. What do I mean 108 00:06:26,880 --> 00:06:28,919 Speaker 1: by that, Well, it was a Japanese company back in 109 00:06:30,720 --> 00:06:35,160 Speaker 1: that came out with a pedometer and basically in Japanese 110 00:06:35,680 --> 00:06:38,920 Speaker 1: called it ten thousand steps meter, so that was the 111 00:06:38,920 --> 00:06:42,160 Speaker 1: English translation, the ten thousand step meter, and it was 112 00:06:42,200 --> 00:06:46,000 Speaker 1: to get people to move more. There's a great idea. 113 00:06:46,480 --> 00:06:48,280 Speaker 1: And you know, if you start to do the math, 114 00:06:48,400 --> 00:06:52,480 Speaker 1: that's generally about thirty five hundred calories a week if 115 00:06:52,480 --> 00:06:54,120 Speaker 1: you hit ten thousand steps to day. I mean, there's 116 00:06:54,120 --> 00:06:57,039 Speaker 1: a lot of variables involved. Here's what I care about 117 00:06:57,360 --> 00:07:01,280 Speaker 1: is that you move more. You move more. And one 118 00:07:01,640 --> 00:07:04,640 Speaker 1: concept that I've been hammering home for the past couple 119 00:07:04,680 --> 00:07:07,960 Speaker 1: of years, and the pandemic has just you know, illuminated 120 00:07:08,000 --> 00:07:11,880 Speaker 1: it that much more, is that, yes, you can go 121 00:07:11,920 --> 00:07:14,440 Speaker 1: to the gym. Yes, you know, doing an hour to 122 00:07:14,520 --> 00:07:16,560 Speaker 1: an hour and a half strength workout is great, but 123 00:07:16,680 --> 00:07:19,680 Speaker 1: you can do that three times a week and sit 124 00:07:19,760 --> 00:07:23,200 Speaker 1: all day long and not eat healthy, and you know 125 00:07:23,360 --> 00:07:26,400 Speaker 1: that hour and a half three times a week, what 126 00:07:26,520 --> 00:07:29,600 Speaker 1: is it really accomplished? Still great, but my point is 127 00:07:29,680 --> 00:07:33,760 Speaker 1: we need to move. We need to move, So the 128 00:07:33,800 --> 00:07:36,920 Speaker 1: ten thousand steps. Don't really care about that number in 129 00:07:37,000 --> 00:07:39,040 Speaker 1: and of itself. And I love you having goals. But 130 00:07:39,080 --> 00:07:41,400 Speaker 1: if you're doing five thousand steps right now, asking you 131 00:07:41,480 --> 00:07:45,840 Speaker 1: to do ten thousand steps tomorrow, no, No. And so 132 00:07:45,880 --> 00:07:48,760 Speaker 1: what I talk about is if you're using a pedometer 133 00:07:48,880 --> 00:07:50,880 Speaker 1: and you're interested in tracking your steps, and that's going 134 00:07:50,960 --> 00:07:53,440 Speaker 1: to motivate you. Find out what you're doing on a 135 00:07:53,480 --> 00:07:56,600 Speaker 1: daily basis right now and that maybe two thousand steps. 136 00:07:57,560 --> 00:08:00,640 Speaker 1: And so what you want to do is slowly, over time, 137 00:08:01,320 --> 00:08:05,760 Speaker 1: get better at it, move more, and there will be 138 00:08:05,880 --> 00:08:08,280 Speaker 1: days where you don't. You know, there are days when 139 00:08:08,320 --> 00:08:10,880 Speaker 1: I travel, you know, I can be doing iron Man 140 00:08:10,960 --> 00:08:12,720 Speaker 1: New Zealand and sitting on a plane and being in 141 00:08:12,760 --> 00:08:15,560 Speaker 1: an airport and I hit what a thousand steps do? 142 00:08:15,640 --> 00:08:18,840 Speaker 1: I freak out because I didn't hit my goal whatever 143 00:08:18,880 --> 00:08:21,520 Speaker 1: that number was, my you know average that I have 144 00:08:21,560 --> 00:08:26,120 Speaker 1: figured out for myself. You can't always beat yesterday. You 145 00:08:26,160 --> 00:08:30,000 Speaker 1: should improve slowly gradually over time, but there will be 146 00:08:30,080 --> 00:08:33,400 Speaker 1: days when you don't. So if you're doing strength, that 147 00:08:33,520 --> 00:08:35,560 Speaker 1: is awesome, But your heart is also a muscle and 148 00:08:35,600 --> 00:08:41,000 Speaker 1: we need movement. End non exercise activity thermogenesis. The acronym 149 00:08:41,080 --> 00:08:44,840 Speaker 1: is neat. That is just the fidgeting, the moving, the 150 00:08:45,320 --> 00:08:48,640 Speaker 1: you know, standing, all of the activity you do all 151 00:08:48,760 --> 00:08:53,920 Speaker 1: day long. That that adds up hundreds, if not a 152 00:08:54,080 --> 00:08:58,240 Speaker 1: thousand colories, depending on the person and the day. But 153 00:08:58,280 --> 00:09:01,679 Speaker 1: that's what truly matters. We need to move, so over time, 154 00:09:02,600 --> 00:09:08,079 Speaker 1: exercise the term will, hopefully, if I have anything to 155 00:09:08,120 --> 00:09:11,520 Speaker 1: say about it will change and it will be more 156 00:09:11,559 --> 00:09:13,760 Speaker 1: about what we do all day long rather than what 157 00:09:13,800 --> 00:09:17,240 Speaker 1: we do in the confines of a gym. So short, 158 00:09:17,920 --> 00:09:20,160 Speaker 1: We're not so short. Answer to the first part of 159 00:09:20,160 --> 00:09:22,800 Speaker 1: the question is, yes, you need to move more. You 160 00:09:22,840 --> 00:09:24,839 Speaker 1: need to hit some steps. So I love that you're 161 00:09:24,880 --> 00:09:29,360 Speaker 1: doing strength. But our heart is the most important muscle 162 00:09:29,400 --> 00:09:32,360 Speaker 1: in our body, and so you need activity. Doesn't have 163 00:09:32,400 --> 00:09:34,400 Speaker 1: to be ten thousand steps, no, but you need your 164 00:09:34,400 --> 00:09:39,199 Speaker 1: cardio and your strength. Every great, well rounded exercise wellness 165 00:09:39,280 --> 00:09:44,000 Speaker 1: program has a cardiovascular component and a strength component. Okay, 166 00:09:44,280 --> 00:09:46,720 Speaker 1: second part to the question, though, Jen also asks also, 167 00:09:47,040 --> 00:09:49,640 Speaker 1: if I'm doing an hour long spin class, should I 168 00:09:49,679 --> 00:09:54,240 Speaker 1: still try to attain ten thousand steps? That's different. That's different. 169 00:09:54,280 --> 00:09:56,600 Speaker 1: I still want her to move. I don't want her to, 170 00:09:56,800 --> 00:10:01,000 Speaker 1: you know, get five hundred steps because she did an 171 00:10:01,000 --> 00:10:03,080 Speaker 1: hour long spin class. But it's a great question, and 172 00:10:03,120 --> 00:10:08,280 Speaker 1: since it falls into the bucket of cardiovascular exercise. I'm 173 00:10:08,320 --> 00:10:13,480 Speaker 1: gonna be more lenient here. It's not strength per se, right, 174 00:10:13,520 --> 00:10:15,640 Speaker 1: it's a different kind of strength, I mean lower body strength, 175 00:10:15,679 --> 00:10:19,199 Speaker 1: but it's more cardiovascular for the most part. So I'm 176 00:10:19,240 --> 00:10:21,040 Speaker 1: not as concerned about steps on a day like that 177 00:10:21,280 --> 00:10:23,440 Speaker 1: because you did get your cardio in. So you know, 178 00:10:23,840 --> 00:10:26,520 Speaker 1: I'm a triathlete. Some days I bike, some days I run, 179 00:10:26,800 --> 00:10:29,880 Speaker 1: some days I do more in both and whatever. But 180 00:10:30,040 --> 00:10:33,320 Speaker 1: generally speaking, it would be bike one day, run the 181 00:10:33,360 --> 00:10:36,240 Speaker 1: next day, right, So I don't worry as much about 182 00:10:36,840 --> 00:10:39,480 Speaker 1: you know, my running, my my steps on a day 183 00:10:39,480 --> 00:10:42,000 Speaker 1: when I biked, And so that applies to you as well. 184 00:10:42,000 --> 00:10:46,040 Speaker 1: It's cardiovascular, You're going to reap the cardiovascular benefits as 185 00:10:46,040 --> 00:10:49,360 Speaker 1: well as the mental benefits that come from that cardiovascular exercise. 186 00:10:49,440 --> 00:10:51,520 Speaker 1: The big take away from this question, though everybody, is 187 00:10:51,559 --> 00:10:54,280 Speaker 1: we need to move throughout the day. We need to 188 00:10:54,320 --> 00:10:56,600 Speaker 1: move as much as we can, as frequently as we 189 00:10:56,679 --> 00:11:00,960 Speaker 1: can throughout the day. And I do that. I'm standing 190 00:11:00,960 --> 00:11:03,000 Speaker 1: as I do this show. I am someone who at 191 00:11:03,200 --> 00:11:06,440 Speaker 1: fifty one turning fifty two still generally runs up the 192 00:11:06,440 --> 00:11:10,920 Speaker 1: steps I've always moved. I don't sit down to get dressed. 193 00:11:10,960 --> 00:11:13,400 Speaker 1: I don't sit down to put my shoes on, and 194 00:11:13,440 --> 00:11:15,600 Speaker 1: I talked about that in the episode on how to 195 00:11:15,640 --> 00:11:21,400 Speaker 1: work balance training into your day. Such simple yet ridiculously 196 00:11:21,440 --> 00:11:26,880 Speaker 1: effective ways to be as healthy as possible throughout the day. 197 00:11:28,920 --> 00:11:32,360 Speaker 1: I never sit down to put my shoes on, put 198 00:11:32,360 --> 00:11:36,000 Speaker 1: my socks on, to get dressed. Its balanced training. And 199 00:11:36,040 --> 00:11:38,160 Speaker 1: it's also I just it was always natural for me 200 00:11:38,200 --> 00:11:40,000 Speaker 1: not to do that. Now, I'm not saying if you 201 00:11:40,040 --> 00:11:42,520 Speaker 1: do that, it's a horrible thing. I'm just saying it's 202 00:11:42,520 --> 00:11:45,720 Speaker 1: something you should consider, especially as we get older. You 203 00:11:45,720 --> 00:11:47,400 Speaker 1: can go on a bow su at the at the 204 00:11:47,480 --> 00:11:49,320 Speaker 1: gym and do balance boards and all this stuff, and 205 00:11:49,320 --> 00:11:52,760 Speaker 1: that's great, But why not know that you're doing it 206 00:11:53,000 --> 00:11:57,120 Speaker 1: every day, several times a day when you get dressed enough. 207 00:11:57,240 --> 00:12:00,199 Speaker 1: Great question. Thank you Jen for that question Number two. 208 00:12:00,400 --> 00:12:02,920 Speaker 1: I love this one. These are just they're always great questions, 209 00:12:02,920 --> 00:12:05,840 Speaker 1: but this mix in listener bailback show number six is 210 00:12:05,880 --> 00:12:08,960 Speaker 1: particularly awesome. Don't have a name for this one. Can 211 00:12:09,000 --> 00:12:11,720 Speaker 1: you talk about bracing your core? I hear a lot 212 00:12:11,760 --> 00:12:13,680 Speaker 1: of talk about it, But how do you do it? 213 00:12:13,679 --> 00:12:15,720 Speaker 1: Should you do it for every exercise? Is it just 214 00:12:15,760 --> 00:12:18,559 Speaker 1: sucking in your stomach? Thank you? The three questions the 215 00:12:18,600 --> 00:12:22,280 Speaker 1: follow up questions were perfect, perfect, So what is bracing 216 00:12:22,320 --> 00:12:26,000 Speaker 1: your core? So I want to start by saying this, 217 00:12:26,280 --> 00:12:29,160 Speaker 1: and it actually goes to the second question the person asked, 218 00:12:29,280 --> 00:12:33,280 Speaker 1: should you do it for every exercise? I personally think 219 00:12:33,280 --> 00:12:35,960 Speaker 1: it is one of the most overused and in the 220 00:12:36,080 --> 00:12:43,160 Speaker 1: incorrect uh situation thrown out by instructors. You know, engage 221 00:12:43,160 --> 00:12:45,920 Speaker 1: your core Now. I will often hear it during like 222 00:12:46,040 --> 00:12:50,160 Speaker 1: bike workouts, engage your core. Well, guess what, Let's go 223 00:12:50,200 --> 00:12:52,520 Speaker 1: to the extremes, as I always do because that's where 224 00:12:52,559 --> 00:12:56,080 Speaker 1: we learned so much. So if I'm doing an iron 225 00:12:56,080 --> 00:12:58,200 Speaker 1: Man raise and I'm biking a hundred and twelve miles, 226 00:12:58,280 --> 00:12:59,920 Speaker 1: do you think I want to engage my core the 227 00:13:00,080 --> 00:13:02,400 Speaker 1: entire time? Then you may go, I don't even know 228 00:13:02,400 --> 00:13:05,640 Speaker 1: what you're talking about. I'll get to it. Well, I 229 00:13:05,679 --> 00:13:08,679 Speaker 1: should probably get to it. So bracing, for those of 230 00:13:08,720 --> 00:13:11,199 Speaker 1: you who don't know, see, it just kind of gets 231 00:13:11,240 --> 00:13:14,520 Speaker 1: into its natural order of things as we go. Bracing 232 00:13:14,520 --> 00:13:17,600 Speaker 1: is essentially it's an isometric contraction of your apps. The 233 00:13:17,640 --> 00:13:22,679 Speaker 1: way I explain it two people and explain it back 234 00:13:22,679 --> 00:13:26,280 Speaker 1: when I was teaching classes is think about, especially if 235 00:13:26,280 --> 00:13:29,080 Speaker 1: you have kids that you're four year old, is going 236 00:13:29,120 --> 00:13:32,120 Speaker 1: to punch you in the stomach. Okay, that is how 237 00:13:32,280 --> 00:13:35,200 Speaker 1: and as as I say it, I'm doing it. That 238 00:13:35,320 --> 00:13:37,600 Speaker 1: is how you would contract your apps. So right now 239 00:13:37,640 --> 00:13:41,920 Speaker 1: my apps are tight, but I'm talking. They're flat, they 240 00:13:41,920 --> 00:13:45,800 Speaker 1: are engaged, but I'm talking now. I want you to 241 00:13:45,840 --> 00:13:47,439 Speaker 1: think about do I want to do that for a 242 00:13:47,520 --> 00:13:49,400 Speaker 1: hundred twelve miles on a bike? Do I want to 243 00:13:49,440 --> 00:13:52,520 Speaker 1: do that during a forty five minute class, you know, 244 00:13:52,600 --> 00:13:55,160 Speaker 1: on my indoor bike? Do I want to engage my 245 00:13:55,280 --> 00:14:01,679 Speaker 1: the whole? No? No, that is tiring, it's act expending energy, 246 00:14:01,760 --> 00:14:05,160 Speaker 1: and it's going to fatigue me over time. So to 247 00:14:05,440 --> 00:14:08,840 Speaker 1: the great second question part of you know, can you 248 00:14:08,840 --> 00:14:10,679 Speaker 1: talk about bracing your core? Should you do it for 249 00:14:10,720 --> 00:14:16,760 Speaker 1: every exercise? No? No, And so often the instructor will say, 250 00:14:16,800 --> 00:14:23,680 Speaker 1: engage your core, brace your core when you shouldn't. Okay, 251 00:14:23,760 --> 00:14:26,360 Speaker 1: And I so often go to you know what, you're 252 00:14:26,400 --> 00:14:31,240 Speaker 1: gonna do things naturally? When a child is about to 253 00:14:31,240 --> 00:14:33,080 Speaker 1: punch you in the stomach, do you sit there and 254 00:14:33,120 --> 00:14:37,000 Speaker 1: just do nothing? Or do you engage your abs? So 255 00:14:37,120 --> 00:14:41,280 Speaker 1: quite often when the exercise calls for it, our bodies 256 00:14:41,320 --> 00:14:44,120 Speaker 1: are really smart machines. People, You're gonna do it does 257 00:14:44,160 --> 00:14:45,920 Speaker 1: that mean you don't have to think about it and 258 00:14:45,960 --> 00:14:48,840 Speaker 1: you don't do it during certain exercises consciously? Of course, 259 00:14:48,880 --> 00:14:53,040 Speaker 1: not you do in the time I have. I'm gonna 260 00:14:53,040 --> 00:14:56,520 Speaker 1: give you the quick overview. But that's a great starting 261 00:14:56,560 --> 00:14:58,040 Speaker 1: point for you to think about it. So bracing your 262 00:14:58,040 --> 00:15:01,600 Speaker 1: core isometric. So isometric exercise is one where the muscle 263 00:15:01,680 --> 00:15:04,520 Speaker 1: is not lengthening or shortening, but it is engaged, it 264 00:15:04,600 --> 00:15:07,360 Speaker 1: is working, and that is pulling in your apps. Another 265 00:15:07,440 --> 00:15:12,440 Speaker 1: common que you will hear from instructors is pull your navel, 266 00:15:12,520 --> 00:15:17,200 Speaker 1: pull your belly button towards your spine. That one wasn't 267 00:15:17,200 --> 00:15:20,120 Speaker 1: as effective for me with clients over the years and 268 00:15:20,120 --> 00:15:22,480 Speaker 1: and people in my classes, but that works for many people. 269 00:15:24,720 --> 00:15:27,200 Speaker 1: Uh So, if that works for you, if that makes 270 00:15:27,200 --> 00:15:30,240 Speaker 1: you understand more pulling your belly button in and again 271 00:15:30,240 --> 00:15:32,640 Speaker 1: I'm doing it as I say it, then that works 272 00:15:32,640 --> 00:15:37,400 Speaker 1: for you. Let me say this though, connecting to your muscles, 273 00:15:37,400 --> 00:15:39,120 Speaker 1: so I can tell you to do that. But if 274 00:15:39,120 --> 00:15:41,040 Speaker 1: you don't have the neural muscular connections, if you're just 275 00:15:41,120 --> 00:15:43,800 Speaker 1: starting out with exercise, you're gonna have no idea not 276 00:15:43,880 --> 00:15:48,760 Speaker 1: only what I'm asking, but you won't have the the connections. 277 00:15:48,840 --> 00:15:51,240 Speaker 1: The neural connections from your brain to your muscles to 278 00:15:51,280 --> 00:15:55,400 Speaker 1: do that. How do you get it over time? I've 279 00:15:55,440 --> 00:15:59,040 Speaker 1: talked about how I taught Matt plots for several years 280 00:15:59,080 --> 00:16:01,400 Speaker 1: and did it for several years obviously myself as well, 281 00:16:01,640 --> 00:16:05,080 Speaker 1: to make those connections to get better at doing the exercise. 282 00:16:05,320 --> 00:16:08,320 Speaker 1: So when I see someone doing a hundred crunches, that's 283 00:16:08,360 --> 00:16:11,440 Speaker 1: not as impressive to me as doing ten to twenty 284 00:16:11,720 --> 00:16:15,560 Speaker 1: slow ones with good form where the muscle is truly engaged. 285 00:16:15,920 --> 00:16:18,360 Speaker 1: I can use momentum, I can do two and fifty 286 00:16:18,520 --> 00:16:22,360 Speaker 1: really poor crunches, or I can slow it down, I 287 00:16:22,400 --> 00:16:25,000 Speaker 1: can connect, I can brace if you want to use 288 00:16:25,040 --> 00:16:30,880 Speaker 1: the term here, it applies, and then do really slow, 289 00:16:31,120 --> 00:16:38,440 Speaker 1: deliberate repetitions. So is it just sucking in your stomach? 290 00:16:38,480 --> 00:16:42,040 Speaker 1: Not really to a certain degree, to a certain extent, 291 00:16:42,080 --> 00:16:44,880 Speaker 1: it is, but it's not right. Let me just let 292 00:16:44,880 --> 00:16:48,360 Speaker 1: me just relax for a second. Hold on. Yeah, no, 293 00:16:48,960 --> 00:16:50,800 Speaker 1: So if you just suck in your stomach the way 294 00:16:51,280 --> 00:16:55,400 Speaker 1: most people would think about doing it, you're hollowing out. 295 00:16:55,400 --> 00:16:59,080 Speaker 1: It's actually a bodybuilding move, old one. So it's different. 296 00:16:59,600 --> 00:17:02,800 Speaker 1: So I think for most people, giving the queue of 297 00:17:03,600 --> 00:17:06,560 Speaker 1: engage your abdominals just as if you're going to get 298 00:17:06,560 --> 00:17:09,040 Speaker 1: punched in the stomach, that's going to do it. That's 299 00:17:09,040 --> 00:17:12,560 Speaker 1: where you kind of set your rectus abdominus in a 300 00:17:12,640 --> 00:17:16,479 Speaker 1: protective bracing way. But it's confusing. Such a great question. 301 00:17:17,760 --> 00:17:20,840 Speaker 1: And what we're talking about here, just to get into 302 00:17:20,880 --> 00:17:23,360 Speaker 1: a tiny bit of the exercise science, is the transverse 303 00:17:23,400 --> 00:17:26,280 Speaker 1: abdominus to muscle most people, you know, many people have 304 00:17:26,359 --> 00:17:28,959 Speaker 1: not heard of. So you've got your six pack, your 305 00:17:29,000 --> 00:17:31,480 Speaker 1: rectus abdominus, your obliques people have heard of, you know, 306 00:17:31,520 --> 00:17:35,560 Speaker 1: the Russian twist type exercises, internal and external obliques. You've 307 00:17:35,560 --> 00:17:38,520 Speaker 1: got your lower abdominals. That is a constant, you know, 308 00:17:38,640 --> 00:17:42,080 Speaker 1: a source of people trying to target those. Then underneath 309 00:17:42,080 --> 00:17:45,560 Speaker 1: all that, the deepest layer of your abdominal muscles is 310 00:17:45,600 --> 00:17:48,159 Speaker 1: the transverse abdominus. They run between your ribs and your 311 00:17:48,200 --> 00:17:52,360 Speaker 1: pelvis horizontally from front to back, and when you activate them, 312 00:17:52,359 --> 00:17:54,639 Speaker 1: it is bracing. Right. It is a corset, as they 313 00:17:54,640 --> 00:17:58,639 Speaker 1: will say, around your lombar spine and your internal organs. 314 00:17:59,720 --> 00:18:02,760 Speaker 1: There's a lot going here. It's a little longer responsive 315 00:18:02,800 --> 00:18:05,680 Speaker 1: would give where depart, but you get the sense, right, 316 00:18:05,720 --> 00:18:08,000 Speaker 1: it's a great starting point for you. You don't want 317 00:18:08,000 --> 00:18:11,280 Speaker 1: to do it all the time. You want to stabilize 318 00:18:11,440 --> 00:18:14,400 Speaker 1: your back and use good form, But this is where 319 00:18:14,400 --> 00:18:17,520 Speaker 1: the good form comes in. If you're rounding your back. 320 00:18:18,960 --> 00:18:21,600 Speaker 1: It's really hard to round your back when you brace 321 00:18:22,240 --> 00:18:24,159 Speaker 1: your abdominance the way I just described to you as 322 00:18:24,160 --> 00:18:25,800 Speaker 1: if someone's going to punch you in the stomach. Try 323 00:18:25,840 --> 00:18:28,840 Speaker 1: doing it. I'm trying to do it right now, Brace 324 00:18:28,840 --> 00:18:31,360 Speaker 1: your abs and then try to round your back. Can't 325 00:18:31,359 --> 00:18:34,240 Speaker 1: do it. So this is where I will leave you 326 00:18:34,320 --> 00:18:39,200 Speaker 1: with this because I'm always giving you the honest outlook 327 00:18:39,200 --> 00:18:41,520 Speaker 1: and what I've experienced after years of teaching and doing 328 00:18:41,560 --> 00:18:44,040 Speaker 1: all that kind of stuff, videos and everything. There are 329 00:18:44,080 --> 00:18:48,600 Speaker 1: instructors who will try to make themselves sound really knowledgeable 330 00:18:48,640 --> 00:18:51,520 Speaker 1: by using words like the transverse abdominance and all of 331 00:18:51,560 --> 00:18:54,960 Speaker 1: this kind of stuff, and you'll have no idea what 332 00:18:55,000 --> 00:19:00,840 Speaker 1: they're talking about. Oftentimes it's not the correct you. And 333 00:19:00,880 --> 00:19:02,400 Speaker 1: if you don't know what they're talking about and it's 334 00:19:02,440 --> 00:19:05,240 Speaker 1: way past your level of expertise at the time, it's 335 00:19:05,280 --> 00:19:10,479 Speaker 1: not helpful, it's confusing, and you need to build up 336 00:19:10,480 --> 00:19:14,040 Speaker 1: to it. Final thought, this goes back to that client 337 00:19:14,040 --> 00:19:16,639 Speaker 1: I talked about frequently because it applies to this topic. 338 00:19:16,640 --> 00:19:19,760 Speaker 1: Whenever it comes up. We were doing bicep curls and 339 00:19:19,800 --> 00:19:22,320 Speaker 1: he's I said, squeezer muscle at the top. He said, 340 00:19:22,320 --> 00:19:23,960 Speaker 1: what are you talking about? It said, squeez your boxtep 341 00:19:23,960 --> 00:19:25,840 Speaker 1: when you bring the dumbell up. Squeezer bost up at 342 00:19:25,880 --> 00:19:27,679 Speaker 1: the top. He said, I have no idea what you're 343 00:19:27,680 --> 00:19:30,320 Speaker 1: talking about. And the white bulb went off. This was, 344 00:19:30,440 --> 00:19:34,879 Speaker 1: you know, thirty ny years ago. Probably he didn't know 345 00:19:35,160 --> 00:19:38,399 Speaker 1: he didn't have that connection. And he wasn't you know, 346 00:19:38,560 --> 00:19:41,560 Speaker 1: he wasn't in intermediate. He was just starting out, just 347 00:19:41,640 --> 00:19:43,760 Speaker 1: learning his body was just connecting to those muscles. So 348 00:19:44,560 --> 00:19:49,080 Speaker 1: great question think of that isometric contraction, be natural, use 349 00:19:49,160 --> 00:19:54,160 Speaker 1: good form and let me say, do those type of exercises, pilates, 350 00:19:54,200 --> 00:19:59,000 Speaker 1: those modes yoga to make those connections slowly, surely you 351 00:19:59,040 --> 00:20:02,239 Speaker 1: will get better at him. And the great takeaway is 352 00:20:02,320 --> 00:20:04,199 Speaker 1: when you get better at them, you get to do 353 00:20:04,280 --> 00:20:08,200 Speaker 1: fewer repetitions. The better you get it connecting with your muscles, 354 00:20:08,240 --> 00:20:11,960 Speaker 1: the fewer repetitions you will need to do because you're 355 00:20:11,960 --> 00:20:16,960 Speaker 1: getting more out of every single rep hundred repetitions of crunch. 356 00:20:17,040 --> 00:20:21,879 Speaker 1: When you really are intermediate to advanced, you don't need it. 357 00:20:22,200 --> 00:20:24,760 Speaker 1: And it's it's too much. And when you look, I 358 00:20:24,800 --> 00:20:27,520 Speaker 1: have friends in the industry is a you know, well 359 00:20:27,560 --> 00:20:31,880 Speaker 1: known stunt man, fitness model, all over incredible athlete, young guy. 360 00:20:32,280 --> 00:20:35,520 Speaker 1: He does ten to fifteen reps of most abdominal exercises 361 00:20:35,640 --> 00:20:39,760 Speaker 1: and his abs are amazing. Now he is younger, we'll see. No, 362 00:20:40,000 --> 00:20:43,160 Speaker 1: My point is when you get really connected to those muscles, 363 00:20:43,440 --> 00:20:47,320 Speaker 1: you will do less. So yes, not the perfect long answer. 364 00:20:47,400 --> 00:20:50,680 Speaker 1: I will answer those types of questions in future episodes 365 00:20:50,720 --> 00:20:53,040 Speaker 1: as well, but get you to thinking and started on 366 00:20:53,080 --> 00:20:56,760 Speaker 1: the concept. Alright. Number three, This one the person is acting. 367 00:20:56,800 --> 00:21:01,040 Speaker 1: I just had um done the episode on fruit with 368 00:21:01,200 --> 00:21:07,120 Speaker 1: Wendy Arlback, amazing nutritionist dietitian, and he asks would frozen 369 00:21:07,160 --> 00:21:10,240 Speaker 1: berries still be good? I know juices aren't as efficient, 370 00:21:10,480 --> 00:21:13,560 Speaker 1: but what about frozen hole berries for smoothies? Any thoughts, 371 00:21:13,920 --> 00:21:19,639 Speaker 1: short answers, Absolutely not only is frozen. It's going to 372 00:21:19,720 --> 00:21:24,520 Speaker 1: be counterintuitive to many of you listening. Okay, it can 373 00:21:24,560 --> 00:21:28,840 Speaker 1: be better, it can be better. What am I talking about? Well, 374 00:21:29,000 --> 00:21:31,800 Speaker 1: let me just give you some quick notes from Harvard 375 00:21:31,840 --> 00:21:35,800 Speaker 1: Public Health. The carbohydrate, protein, fiber, and mineral content are 376 00:21:35,800 --> 00:21:40,560 Speaker 1: similar between fresh and frozen. Frozen produce may contain more 377 00:21:40,680 --> 00:21:45,800 Speaker 1: vitamins and phyto nutrients than what days old fresh items, 378 00:21:46,280 --> 00:21:49,359 Speaker 1: though additional cooking and storage after defrosting may close that gap. 379 00:21:50,400 --> 00:21:53,200 Speaker 1: And here's what people don't realize. Fresh produce can lose 380 00:21:53,240 --> 00:21:56,439 Speaker 1: half of its vitamins and phyto nutrients during storage or cooking. 381 00:21:57,080 --> 00:22:01,119 Speaker 1: And finally, Harvard Public Health says, interestingly, some frozen produce 382 00:22:01,240 --> 00:22:05,040 Speaker 1: may be enhanced with vitamin C during the packaging process 383 00:22:05,080 --> 00:22:08,040 Speaker 1: to prevent browning, So you may end up getting more 384 00:22:08,119 --> 00:22:13,520 Speaker 1: of this vitamin than you get from fresh produce. So yeah, 385 00:22:13,920 --> 00:22:18,040 Speaker 1: totally fine. Now, again, there's different ways to freeze. There's 386 00:22:18,240 --> 00:22:21,000 Speaker 1: flash freezing, and studies have shown that if you flash 387 00:22:21,040 --> 00:22:25,560 Speaker 1: freeze certain fruits and vegetables, by the way, they retain 388 00:22:25,760 --> 00:22:32,040 Speaker 1: nutrients better because flash freezing stops produced from degrading. So 389 00:22:32,080 --> 00:22:34,280 Speaker 1: the short answer this, we're at a cocktail party and 390 00:22:34,320 --> 00:22:36,199 Speaker 1: be like, not only is it okay, it can be 391 00:22:36,200 --> 00:22:38,840 Speaker 1: better onto the next thing. But let me give you 392 00:22:38,880 --> 00:22:42,399 Speaker 1: a quote from a Mayo Clinic cardiologist, and this is 393 00:22:42,520 --> 00:22:45,359 Speaker 1: Dr Stephen A. Copecky. I think this kind of summarizes 394 00:22:45,400 --> 00:22:48,240 Speaker 1: it really well. He says, we know, once it's picked 395 00:22:48,240 --> 00:22:51,159 Speaker 1: a few weeks ago, it starts to decay and loses 396 00:22:51,240 --> 00:22:54,119 Speaker 1: a lot of its nutrients. So studies have shown that 397 00:22:54,160 --> 00:22:56,520 Speaker 1: if you can flash freeze something, it will retain its 398 00:22:56,560 --> 00:23:00,439 Speaker 1: nutrients better because it retains its cellular integrity, so the 399 00:23:00,480 --> 00:23:03,320 Speaker 1: cells don't get deformed. Okay, now many of you are 400 00:23:03,359 --> 00:23:07,560 Speaker 1: screaming saying tom fresh is better. This is perfect example 401 00:23:07,720 --> 00:23:13,240 Speaker 1: of how I approach the science and the anecdotal and 402 00:23:13,280 --> 00:23:16,359 Speaker 1: then what we can do. If I had fresh fruit 403 00:23:16,359 --> 00:23:19,480 Speaker 1: available to me all year round, I would eat it 404 00:23:19,640 --> 00:23:23,359 Speaker 1: fresh all year round. And if I had, you know, 405 00:23:23,720 --> 00:23:26,240 Speaker 1: all the time in the world, I would spend all 406 00:23:26,280 --> 00:23:29,199 Speaker 1: the time making listen, what I had for breakfast this 407 00:23:29,240 --> 00:23:36,400 Speaker 1: morning was an enormous bowl of just that pears, apples, bananas, raspberries, blueberries, 408 00:23:36,960 --> 00:23:41,680 Speaker 1: I think that was it. Strawberries fresh, but I also 409 00:23:41,760 --> 00:23:45,600 Speaker 1: have frozen in the freezer and I will put those 410 00:23:45,600 --> 00:23:49,840 Speaker 1: into smoothies for myself for my kids. This is second 411 00:23:49,920 --> 00:23:51,960 Speaker 1: level stuff. What's the best protein? It's the one you 412 00:23:51,960 --> 00:23:56,520 Speaker 1: eat the most often. Second level is sure. We can debate, 413 00:23:56,880 --> 00:23:59,520 Speaker 1: as so many podcasters do, and whatever the way protein 414 00:23:59,520 --> 00:24:02,600 Speaker 1: p protein? Seriously, are you eating way protein each and 415 00:24:02,640 --> 00:24:04,400 Speaker 1: every meal? You get it? When you go to restaurants 416 00:24:04,480 --> 00:24:06,560 Speaker 1: you carry around, you know, a zip block bag or 417 00:24:07,520 --> 00:24:09,399 Speaker 1: this is where you take science and what you can 418 00:24:09,400 --> 00:24:12,879 Speaker 1: actually do on a regular basis, because what matters is 419 00:24:12,920 --> 00:24:17,760 Speaker 1: what you're consistent about. So have fresh fruit when you can, 420 00:24:19,000 --> 00:24:21,000 Speaker 1: and you can have frozen fruit when you can as well. 421 00:24:21,440 --> 00:24:25,840 Speaker 1: What's most important say with me is that you have fruit. Okay, 422 00:24:26,480 --> 00:24:30,359 Speaker 1: awesome question. And the people who oh, no, I only 423 00:24:30,400 --> 00:24:33,760 Speaker 1: have fresh Listen, you live in California or wherever, and 424 00:24:34,000 --> 00:24:40,520 Speaker 1: you know have access. Awesome, But I do both because 425 00:24:40,520 --> 00:24:45,320 Speaker 1: I want to get it in frequently and consistently in 426 00:24:45,400 --> 00:24:49,600 Speaker 1: different ways. Thank you. Awesome question. Awesome question, Question number four. 427 00:24:50,040 --> 00:24:52,600 Speaker 1: Actually know what Let's take one more break and then 428 00:24:52,680 --> 00:24:55,280 Speaker 1: we have question four and question five and question five 429 00:24:55,280 --> 00:24:57,680 Speaker 1: has four questions within it. All right, final break, We'll 430 00:24:57,720 --> 00:25:09,880 Speaker 1: be right back, all right. I threw this one in 431 00:25:10,200 --> 00:25:12,359 Speaker 1: question number four. It's very vague, but I didn't want 432 00:25:12,359 --> 00:25:15,760 Speaker 1: to leave it out. I answer every single question. Some 433 00:25:15,840 --> 00:25:18,200 Speaker 1: questions I will answer directly the way you reach out 434 00:25:18,240 --> 00:25:21,800 Speaker 1: to me social media or through the website, but the 435 00:25:21,880 --> 00:25:24,840 Speaker 1: time I'm putting them on the show here, and this 436 00:25:24,880 --> 00:25:26,960 Speaker 1: is one of them as well. So she's talking about 437 00:25:27,040 --> 00:25:30,040 Speaker 1: struggling to commit during the pandemic. I followed your advice 438 00:25:30,200 --> 00:25:32,679 Speaker 1: and took it slow, but my knees are always on 439 00:25:32,760 --> 00:25:36,120 Speaker 1: fire advice. So again this is there's not enough information 440 00:25:36,160 --> 00:25:41,280 Speaker 1: here for me to make a really good assessment and 441 00:25:41,440 --> 00:25:44,439 Speaker 1: give advice, but there's enough here to answer it to 442 00:25:44,560 --> 00:25:48,600 Speaker 1: help her and some others as well. Uh, followed your advice, 443 00:25:48,640 --> 00:25:51,680 Speaker 1: took it slow, but my knees are always on fire. Advice. 444 00:25:51,960 --> 00:25:54,120 Speaker 1: So many people have knee issues and so many people 445 00:25:54,160 --> 00:25:57,520 Speaker 1: have other issues, and I want to know what slow is. 446 00:25:57,560 --> 00:26:00,800 Speaker 1: So there's so much information gathering it I need to do. 447 00:26:01,440 --> 00:26:05,040 Speaker 1: What does that mean? What is she doing? Is it walking? 448 00:26:05,160 --> 00:26:07,479 Speaker 1: Is it running? Is its strength training? Is it a 449 00:26:07,520 --> 00:26:09,679 Speaker 1: mix of all of the above. But the notes I 450 00:26:09,720 --> 00:26:12,360 Speaker 1: wrote for this one is quite often we think it's slow, 451 00:26:12,400 --> 00:26:15,959 Speaker 1: and it's not. You can never go slowly enough, especially 452 00:26:16,000 --> 00:26:20,440 Speaker 1: when you're starting out. Especially when you're starting out, you're 453 00:26:20,440 --> 00:26:24,359 Speaker 1: coming from nothing. So when people say, I just did 454 00:26:24,840 --> 00:26:27,160 Speaker 1: you know five minutes to dayre I only walked a mile. 455 00:26:27,280 --> 00:26:29,680 Speaker 1: You've heard me say it's so many times. Take those 456 00:26:29,680 --> 00:26:33,520 Speaker 1: words out of your vocabulary. I even heard an instructor 457 00:26:33,560 --> 00:26:36,439 Speaker 1: I really like say, you know, if you if you 458 00:26:36,680 --> 00:26:39,439 Speaker 1: just have thirty minutes to work out. Here's no are 459 00:26:39,480 --> 00:26:44,520 Speaker 1: you kidding me? And listen, great instructor this person, but 460 00:26:44,960 --> 00:26:49,040 Speaker 1: this person also needs to take that word out. If 461 00:26:49,119 --> 00:26:51,080 Speaker 1: you know, when you have thirty minutes, here's what you're 462 00:26:51,080 --> 00:26:53,359 Speaker 1: gonna do, so you can never go slowly enough. Is 463 00:26:53,400 --> 00:26:55,960 Speaker 1: my point, and my guess is that this person was 464 00:26:56,040 --> 00:26:59,280 Speaker 1: probably doing the same thing. It's very rare that someone 465 00:26:59,320 --> 00:27:02,399 Speaker 1: starts an extra sized program, especially and adds variation in 466 00:27:02,520 --> 00:27:05,840 Speaker 1: right away. They find that one thing, it's walking or swimming, 467 00:27:06,520 --> 00:27:09,440 Speaker 1: whatever it is, and they tend to do that, even 468 00:27:09,480 --> 00:27:15,240 Speaker 1: if it's not every single day. Anything done repetitively is 469 00:27:15,280 --> 00:27:20,080 Speaker 1: going to potentially lead to issues, especially when we're older. 470 00:27:20,440 --> 00:27:23,280 Speaker 1: You know, you can't start running three times a week, 471 00:27:23,800 --> 00:27:27,399 Speaker 1: four miles a time at age fifty and probably not 472 00:27:27,520 --> 00:27:32,680 Speaker 1: expect to have some issues. But you can run three 473 00:27:32,760 --> 00:27:36,800 Speaker 1: four miles on Monday, do some strength training on Tuesday, 474 00:27:36,960 --> 00:27:42,480 Speaker 1: do yoga on Wednesday, run again on Thursday. My point 475 00:27:42,600 --> 00:27:45,080 Speaker 1: is this that even without knowing the specifics of this, 476 00:27:45,200 --> 00:27:47,920 Speaker 1: and and by the way, I always hate to hear 477 00:27:48,040 --> 00:27:51,960 Speaker 1: when people have issues, especially described as knees on fire. 478 00:27:52,119 --> 00:27:54,480 Speaker 1: But that's what I spent my entire thirties and forties 479 00:27:54,480 --> 00:27:58,880 Speaker 1: doing is helping these people, and every single one can 480 00:27:58,920 --> 00:28:03,320 Speaker 1: be helped. But you need to mix up the mode. 481 00:28:04,400 --> 00:28:09,000 Speaker 1: You need to start super slowly, more slowly than you think. 482 00:28:11,000 --> 00:28:15,080 Speaker 1: And it is just human nature and the industry itself 483 00:28:15,080 --> 00:28:17,640 Speaker 1: that pushes too many people to do too much too soon. 484 00:28:19,800 --> 00:28:22,240 Speaker 1: So you can't start slowly enough. You build over time, 485 00:28:23,320 --> 00:28:28,080 Speaker 1: But you've got to be progressive. So I want this person, 486 00:28:28,119 --> 00:28:30,320 Speaker 1: if they are listening, to think back or think to 487 00:28:30,400 --> 00:28:33,600 Speaker 1: what they're doing. Are they adding in enough variation? Did 488 00:28:33,600 --> 00:28:37,159 Speaker 1: they truly start slowly enough? Is there a real mix 489 00:28:38,320 --> 00:28:41,280 Speaker 1: of the five components of fitness that I've talked about, 490 00:28:42,360 --> 00:28:50,040 Speaker 1: cardiovascular strength, cardiovascular and durance, muscular strength, you know, are 491 00:28:50,040 --> 00:28:53,960 Speaker 1: you changing even your diet, eat your sleep? All of 492 00:28:54,000 --> 00:28:56,520 Speaker 1: those things can affect not necessarily the knees right here, 493 00:28:58,400 --> 00:29:03,160 Speaker 1: But change anything's a little bit, not any one thing 494 00:29:03,240 --> 00:29:08,680 Speaker 1: a lot. My definition of the term that I came 495 00:29:08,720 --> 00:29:12,000 Speaker 1: up with excessive moderation, do a little bit a lot, 496 00:29:12,600 --> 00:29:14,200 Speaker 1: because I don't want those needs to be on fire, 497 00:29:14,880 --> 00:29:17,080 Speaker 1: all right. I wish I could give more specifics, but 498 00:29:17,200 --> 00:29:19,200 Speaker 1: that is a great way to start for so many people. 499 00:29:19,600 --> 00:29:22,640 Speaker 1: The variation part. We tend to do what we're good 500 00:29:22,680 --> 00:29:25,480 Speaker 1: at and what we enjoy and we should, but that 501 00:29:25,520 --> 00:29:28,080 Speaker 1: needs to be a percentage of what we do, and 502 00:29:28,120 --> 00:29:29,880 Speaker 1: we need to do so many other things so that 503 00:29:29,920 --> 00:29:33,400 Speaker 1: you can enjoy that thing that actually made your needs 504 00:29:33,440 --> 00:29:35,360 Speaker 1: get on fire. Because I'm assuming she was doing something 505 00:29:35,400 --> 00:29:37,840 Speaker 1: she enjoyed. Most people don't start off by doing, you know, 506 00:29:37,880 --> 00:29:41,080 Speaker 1: something they detest. As far as exercise goes enough that 507 00:29:41,080 --> 00:29:43,600 Speaker 1: their needs are going to be on fire. So that 508 00:29:43,720 --> 00:29:49,040 Speaker 1: is a completely you know, logical way to reframe why 509 00:29:49,080 --> 00:29:52,240 Speaker 1: you need to mix up your routine. All right. Final 510 00:29:52,320 --> 00:29:55,080 Speaker 1: question number five, and this is the one with four 511 00:29:55,320 --> 00:29:58,480 Speaker 1: yep four kind of sub questions in it. Question is, 512 00:29:58,520 --> 00:30:00,520 Speaker 1: I would love for you to consider doing series of 513 00:30:00,520 --> 00:30:03,440 Speaker 1: episodes specifically for women who are trying to lose weight 514 00:30:03,560 --> 00:30:07,680 Speaker 1: and tone up. And then she gives four subcategories how 515 00:30:07,720 --> 00:30:10,720 Speaker 1: not to bulk, what workouts to do to tone, the 516 00:30:10,720 --> 00:30:14,080 Speaker 1: correct way to use protein, drinks and supplements. All right, 517 00:30:14,480 --> 00:30:16,760 Speaker 1: how not to bulk? That was the four letter word 518 00:30:16,880 --> 00:30:19,280 Speaker 1: I alluded to at the beginning of this show. One 519 00:30:19,280 --> 00:30:21,719 Speaker 1: of the top reasons women fail to achieve their best bodies. 520 00:30:21,920 --> 00:30:24,239 Speaker 1: That is one of the myths. How not you know, 521 00:30:24,280 --> 00:30:27,360 Speaker 1: to avoid getting huge to bulk? To add muscle. And 522 00:30:27,400 --> 00:30:29,840 Speaker 1: the line you know I use frequently now is if 523 00:30:29,880 --> 00:30:32,680 Speaker 1: you aren't trying to bulk up, you're not going to 524 00:30:34,400 --> 00:30:37,280 Speaker 1: You go, what do you mean? It is actually that 525 00:30:37,360 --> 00:30:40,959 Speaker 1: simple women don't have enough testosterone. If you are not 526 00:30:41,080 --> 00:30:45,040 Speaker 1: lifting insane amounts of weight, have the genetic predisposition, are 527 00:30:45,120 --> 00:30:48,280 Speaker 1: taking certain things. If you are concerned about bulking up, 528 00:30:49,840 --> 00:30:52,760 Speaker 1: you won't because you have to work really hard to 529 00:30:52,840 --> 00:30:55,920 Speaker 1: do that. Now, I know there are women who are 530 00:30:55,960 --> 00:30:58,640 Speaker 1: listening who will never believe me. I get it, and 531 00:30:58,640 --> 00:31:01,720 Speaker 1: it makes me sad. I mean those quients years ago, 532 00:31:02,760 --> 00:31:04,959 Speaker 1: and it was all about the number on the scale, 533 00:31:05,520 --> 00:31:07,440 Speaker 1: and I would say, you know, we'd work together for 534 00:31:07,520 --> 00:31:09,360 Speaker 1: a couple of months whatever, and I'd say, okay, we'd 535 00:31:09,560 --> 00:31:11,720 Speaker 1: you know, retest and you go, okay, you've lost two 536 00:31:11,800 --> 00:31:14,560 Speaker 1: three dress sizes and you've gained a pound or you've 537 00:31:14,560 --> 00:31:17,480 Speaker 1: lost two pounds, and they go, not good. I need 538 00:31:17,520 --> 00:31:18,680 Speaker 1: and I go, what do you mean? I need to 539 00:31:19,480 --> 00:31:21,360 Speaker 1: lose more weight? You go, what, You're down a couple 540 00:31:21,360 --> 00:31:23,480 Speaker 1: of dress sizes, like you've lost so much body fat 541 00:31:23,480 --> 00:31:25,320 Speaker 1: and your clothes are fitting different. You had to buy 542 00:31:25,320 --> 00:31:26,760 Speaker 1: a new club. I don't care. I want to see 543 00:31:26,760 --> 00:31:31,080 Speaker 1: that number that has to change. That has to change. 544 00:31:31,080 --> 00:31:34,400 Speaker 1: So how not to bulk don't make that your goal. 545 00:31:35,240 --> 00:31:37,120 Speaker 1: And even if you make it your goal, you're gonna 546 00:31:37,120 --> 00:31:40,960 Speaker 1: have to work really hard to achieve that. And I 547 00:31:41,000 --> 00:31:43,680 Speaker 1: know that sounds overly simplistic because there's too many Charlatan's 548 00:31:43,680 --> 00:31:48,000 Speaker 1: out there pushing the bulk myth because it makes the money, 549 00:31:50,080 --> 00:31:54,440 Speaker 1: makes them a lot of money. But it's not true, 550 00:31:54,480 --> 00:31:58,920 Speaker 1: and it goes against exercise science. The amount of hormones 551 00:31:59,240 --> 00:32:00,680 Speaker 1: that you have in your the amount of weight you 552 00:32:00,760 --> 00:32:02,720 Speaker 1: have to lift, the amount of volume you have to lift, 553 00:32:02,760 --> 00:32:04,640 Speaker 1: the amount of intensity you have to do it at. 554 00:32:05,040 --> 00:32:07,200 Speaker 1: So that is one of the simplest ways to clarify 555 00:32:07,240 --> 00:32:09,320 Speaker 1: it really quickly. If you aren't trying to bulk up, 556 00:32:09,360 --> 00:32:13,200 Speaker 1: don't worry. Don't worry. And this goes to our second question, 557 00:32:13,200 --> 00:32:15,800 Speaker 1: what workouts to do to tone? Let me say real quickly, 558 00:32:15,880 --> 00:32:18,840 Speaker 1: you know what does tone mean? You know there will 559 00:32:18,880 --> 00:32:21,640 Speaker 1: be many people in the fitness industry now who will say, 560 00:32:21,720 --> 00:32:24,840 Speaker 1: what is lean muscle? I mean, muscle is truly muscle? 561 00:32:24,880 --> 00:32:27,320 Speaker 1: What does lean muscle? What makes you feel better about it? 562 00:32:27,400 --> 00:32:30,000 Speaker 1: Kind of sounds like tone, But tone is really a 563 00:32:30,000 --> 00:32:34,200 Speaker 1: euphemism for not bulking up, all right? So the workouts 564 00:32:34,200 --> 00:32:35,600 Speaker 1: you want to do to tone? And I know you're 565 00:32:35,600 --> 00:32:38,360 Speaker 1: gonna say, Tom, it's too simple again. I could push 566 00:32:38,360 --> 00:32:42,040 Speaker 1: you workouts for your body type and and target spot reducing. 567 00:32:43,400 --> 00:32:45,640 Speaker 1: And there's some really well known fitness people that have 568 00:32:45,680 --> 00:32:48,560 Speaker 1: been around a really long time that's still pushed those myths. 569 00:32:52,120 --> 00:32:54,280 Speaker 1: You're not gonna hear it from me. So what workouts 570 00:32:54,280 --> 00:32:56,560 Speaker 1: do you do to tone? You do full body strength 571 00:32:56,600 --> 00:33:00,640 Speaker 1: workouts generally speaking eight to fifteen repids titians where the 572 00:33:00,720 --> 00:33:04,200 Speaker 1: last few repetitions are challenging. You don't try to spot reduce, 573 00:33:04,280 --> 00:33:06,480 Speaker 1: you don't try to target tone, you don't just do 574 00:33:06,560 --> 00:33:09,360 Speaker 1: your hips. That's why you're not seeing results is because 575 00:33:09,400 --> 00:33:12,520 Speaker 1: you're not doing your full body, because you're not doing 576 00:33:13,920 --> 00:33:19,720 Speaker 1: your upper body. Different muscles in your lower body. The 577 00:33:19,840 --> 00:33:25,160 Speaker 1: more muscle you have, the higher metabolism all day long, 578 00:33:25,880 --> 00:33:28,000 Speaker 1: the more you're gonna move around all day long. This 579 00:33:28,000 --> 00:33:30,680 Speaker 1: is stuff people don't talk about. The fitter you are, 580 00:33:30,800 --> 00:33:33,480 Speaker 1: the healthier you are, the fewer injuries and picks and 581 00:33:33,480 --> 00:33:35,640 Speaker 1: pains you have, the more you're gonna move all day. 582 00:33:36,720 --> 00:33:41,160 Speaker 1: The heavier we get, the more pains we experience. That's 583 00:33:41,200 --> 00:33:44,200 Speaker 1: one of the horrible snowball effects. You move less, you 584 00:33:44,240 --> 00:33:47,120 Speaker 1: don't even notice it. So the healthier you are, the 585 00:33:47,160 --> 00:33:52,160 Speaker 1: more you do full body workouts, feel better, have more energy. 586 00:33:52,360 --> 00:33:55,760 Speaker 1: You're gonna burn those valuable cowards all day long. So 587 00:33:55,840 --> 00:33:59,280 Speaker 1: what workouts do you do to tone that strength workout 588 00:33:59,280 --> 00:34:01,760 Speaker 1: that you enjoy a two to three days a week 589 00:34:01,920 --> 00:34:04,480 Speaker 1: full body. If you're working out more, you can split 590 00:34:04,560 --> 00:34:09,880 Speaker 1: up your body parts, but that's just frequency. But generally speaking, 591 00:34:09,960 --> 00:34:12,560 Speaker 1: hitting your full body two to three times a week. 592 00:34:12,960 --> 00:34:16,480 Speaker 1: Strength training that can be machines, dumbbells, body weight bands, 593 00:34:17,960 --> 00:34:21,719 Speaker 1: a mix of all of the above. Number three of 594 00:34:22,040 --> 00:34:24,960 Speaker 1: the third part of question number five. The correct way 595 00:34:25,000 --> 00:34:28,479 Speaker 1: to use protein drinks. For me, that's a supplements. Again. 596 00:34:28,480 --> 00:34:31,440 Speaker 1: I could give you hours on this, but food is food. 597 00:34:31,960 --> 00:34:35,759 Speaker 1: I try to get my protein from natural sources first 598 00:34:35,760 --> 00:34:39,240 Speaker 1: and foremost, and for me that's the Mediterranean style diet, 599 00:34:39,640 --> 00:34:43,040 Speaker 1: so lean sources of protein. That's eggs and fish and 600 00:34:43,160 --> 00:34:47,920 Speaker 1: chicken and those type of sources. Then I use protein 601 00:34:48,000 --> 00:34:50,640 Speaker 1: drinks to fill in the gaps and when I'm pressed 602 00:34:50,680 --> 00:34:55,640 Speaker 1: for time. So for me, generally speaking, I have a breakfast, lunch, 603 00:34:55,640 --> 00:34:58,800 Speaker 1: and dinner, and those protein drinks quite often fall in between, 604 00:34:59,640 --> 00:35:04,879 Speaker 1: or the protein drink is the breakfast, but to get 605 00:35:04,880 --> 00:35:08,040 Speaker 1: inadequate sources of protein. Quite often people just can't eat enough, 606 00:35:09,120 --> 00:35:12,000 Speaker 1: and so to grab either a pre made protein drink, 607 00:35:12,440 --> 00:35:14,560 Speaker 1: you know, at ten o'clock, so you've got your seven 608 00:35:14,600 --> 00:35:16,719 Speaker 1: o'clock breakfast, and then at ten o'clock you grab a 609 00:35:16,760 --> 00:35:20,440 Speaker 1: protein drink and maybe an apple or a banana, and 610 00:35:20,480 --> 00:35:22,560 Speaker 1: then you have lunch, and then maybe a three o'clock 611 00:35:22,600 --> 00:35:26,200 Speaker 1: you grab a protein drink, maybe after your workout too, 612 00:35:26,680 --> 00:35:29,640 Speaker 1: and then you have dinner. So one or two times 613 00:35:29,640 --> 00:35:32,880 Speaker 1: a day, depending on your goals and your protein requirements 614 00:35:32,880 --> 00:35:37,720 Speaker 1: and needs. But for me, they are if I'm taking 615 00:35:37,760 --> 00:35:40,400 Speaker 1: in which I am five to six meals a day, 616 00:35:40,960 --> 00:35:44,560 Speaker 1: one or two of those meals and the correct way 617 00:35:44,560 --> 00:35:47,520 Speaker 1: to use them is the way I just outlined. Plus 618 00:35:48,360 --> 00:35:50,880 Speaker 1: I still I am going to believe somewhat. I mean, 619 00:35:50,880 --> 00:35:53,960 Speaker 1: there's conflicting information about the metabolic window. That is, you know, 620 00:35:54,320 --> 00:35:57,120 Speaker 1: does it really matter if you take in protein within 621 00:35:57,160 --> 00:36:00,720 Speaker 1: thirty minutes of your workout to build muscle? There mixed information. 622 00:36:00,760 --> 00:36:03,000 Speaker 1: Here's what I know. It doesn't hurt me, so I'm 623 00:36:03,000 --> 00:36:05,040 Speaker 1: gonna do it in case it does matter, Because there 624 00:36:05,120 --> 00:36:08,719 Speaker 1: is conflicting information. That's the difference in how I approach science. 625 00:36:09,120 --> 00:36:11,919 Speaker 1: It's not hurting me. So that is a final way. 626 00:36:11,960 --> 00:36:15,360 Speaker 1: I will use protein drinks. I need to get in 627 00:36:15,400 --> 00:36:18,440 Speaker 1: when I'm really trying to build muscle significant amounts of protein. 628 00:36:18,560 --> 00:36:20,720 Speaker 1: So because I don't want to eat that many eggs 629 00:36:21,760 --> 00:36:24,520 Speaker 1: or that much chicken, I will use protein drinks to 630 00:36:24,560 --> 00:36:26,840 Speaker 1: make sure I get in my adequate amounts of protein, 631 00:36:27,120 --> 00:36:31,879 Speaker 1: and then I will generally have that frozen fruit. Here 632 00:36:31,880 --> 00:36:36,279 Speaker 1: we go, the callback frozen fruit with protein in my 633 00:36:36,360 --> 00:36:41,080 Speaker 1: blender right after a strength workout, so correct way fill 634 00:36:41,120 --> 00:36:44,560 Speaker 1: in the gaps real food first, and then secondly, if 635 00:36:44,600 --> 00:36:46,360 Speaker 1: you want to time it, you cannot only have it 636 00:36:46,400 --> 00:36:48,360 Speaker 1: by the way after your workout. But the body builders 637 00:36:48,360 --> 00:36:51,480 Speaker 1: will have protein before they go to bed at night, okay, 638 00:36:51,760 --> 00:36:55,200 Speaker 1: and you know, work on building muscle while they sleep. Awesome. 639 00:36:55,280 --> 00:36:59,719 Speaker 1: Final questions supplements. What do I think of supplements? Wow 640 00:37:00,000 --> 00:37:03,480 Speaker 1: to a whole show. I am constantly bombarded with companies 641 00:37:03,560 --> 00:37:06,400 Speaker 1: asking me to represent the supplements, and I won't do 642 00:37:06,440 --> 00:37:13,000 Speaker 1: it because they're oftentimes expensive, uh, questionable benefits and questionable 643 00:37:13,400 --> 00:37:17,799 Speaker 1: you know ingredients. I did do a show on my 644 00:37:17,840 --> 00:37:21,239 Speaker 1: favorite supplements. Listen to that one if you want more specifics. 645 00:37:21,239 --> 00:37:23,400 Speaker 1: But I'm gonna give you the first and most important 646 00:37:23,400 --> 00:37:27,440 Speaker 1: supplement to me. It's a multi vitamin. I try to 647 00:37:27,440 --> 00:37:31,520 Speaker 1: get everything I need through real food. When I say 648 00:37:31,520 --> 00:37:33,520 Speaker 1: real food, I know people. What is real food? Well, 649 00:37:33,600 --> 00:37:38,239 Speaker 1: whole foods, things that haven't been processed, fruit and vegetables, 650 00:37:38,480 --> 00:37:42,360 Speaker 1: lean sources of protein, healthy fats. But I'm not perfect, 651 00:37:42,360 --> 00:37:45,160 Speaker 1: no one is, and so taking a multi vitamin. Giving 652 00:37:45,200 --> 00:37:51,399 Speaker 1: my kids of a multi vitamin every morning easy. Now. 653 00:37:51,440 --> 00:37:54,239 Speaker 1: Creatine is something else I will take, but that's to 654 00:37:54,239 --> 00:37:58,000 Speaker 1: build muscle. And if this person is worried about bulking, 655 00:37:58,120 --> 00:38:01,480 Speaker 1: they really don't need creatine. They just need adequate protein 656 00:38:01,480 --> 00:38:04,480 Speaker 1: in my opinion, But creatine would be one more. So 657 00:38:04,520 --> 00:38:07,880 Speaker 1: it's protein, creatine, multi vitamin if you want three. But 658 00:38:08,040 --> 00:38:11,399 Speaker 1: supplements are supplements to supplement what you are doing if 659 00:38:11,440 --> 00:38:14,680 Speaker 1: you don't have your ducks, if you're not eating healthy, 660 00:38:14,719 --> 00:38:18,360 Speaker 1: and you're maybe complaining that healthy food is too expensive, 661 00:38:18,400 --> 00:38:20,319 Speaker 1: which it isn't. If you buy in bulk and do 662 00:38:20,400 --> 00:38:24,520 Speaker 1: things like that, why are you spending sixty dollars on 663 00:38:24,600 --> 00:38:28,600 Speaker 1: a weight loss supplement that doesn't work. Don't waste your 664 00:38:28,640 --> 00:38:32,560 Speaker 1: money on supplements that don't work, and if you really 665 00:38:32,560 --> 00:38:36,359 Speaker 1: want to supplements, listen, they can do. I don't want 666 00:38:36,360 --> 00:38:39,600 Speaker 1: to get too off track here, but there can be 667 00:38:40,160 --> 00:38:42,840 Speaker 1: incremental gains. I will leave it at this with supplements. 668 00:38:42,960 --> 00:38:47,320 Speaker 1: But if you're not exercising, doing your cardio, doing your strength, 669 00:38:47,360 --> 00:38:52,719 Speaker 1: eating healthy, those supplements complete waste in my opinion and experience. 670 00:38:54,719 --> 00:38:56,800 Speaker 1: Once you have all those things in place for a while, 671 00:38:57,040 --> 00:38:59,680 Speaker 1: then we can have the discussion. And even then there's 672 00:38:59,680 --> 00:39:03,239 Speaker 1: no overball it. It's still about protein and all that 673 00:39:03,280 --> 00:39:04,920 Speaker 1: kind of stuff. In other words, there's not one supplement 674 00:39:04,920 --> 00:39:07,360 Speaker 1: I'm not telling you about that I've taken that. It's like, 675 00:39:07,400 --> 00:39:09,680 Speaker 1: oh my gosh, I can't believe how powerful this is. No, 676 00:39:09,760 --> 00:39:16,600 Speaker 1: those are basically pharmaceuticals. Okay, do what nature. Uh, take 677 00:39:16,640 --> 00:39:20,839 Speaker 1: in what nature has given us. Okay, now you got 678 00:39:20,840 --> 00:39:25,400 Speaker 1: me worked up. Awesome questions. Awesome questions. Thank you so 679 00:39:25,480 --> 00:39:28,279 Speaker 1: much for reaching out with them again. I know that 680 00:39:28,760 --> 00:39:31,879 Speaker 1: sometimes you feel like you need more, and I will 681 00:39:31,880 --> 00:39:34,000 Speaker 1: give you more. There will be many more shows touching 682 00:39:34,000 --> 00:39:35,960 Speaker 1: on all the topics over and over again, because these 683 00:39:35,960 --> 00:39:41,719 Speaker 1: are the most important ones. Movement, protein, supplements, making sense 684 00:39:41,719 --> 00:39:43,960 Speaker 1: of the science. So I have and will continue to 685 00:39:44,040 --> 00:39:47,120 Speaker 1: delve deeper into all of these topics with the studies. 686 00:39:48,280 --> 00:39:51,319 Speaker 1: But such a great final way to bring it all 687 00:39:51,360 --> 00:39:55,040 Speaker 1: together is the question about frozen fruit and regular fruit. 688 00:39:55,840 --> 00:39:58,080 Speaker 1: I'm not going to debate someone over whether you know 689 00:39:58,160 --> 00:40:02,600 Speaker 1: fresh fruit is better who Yeah, fresh of course, but 690 00:40:02,680 --> 00:40:05,400 Speaker 1: how long has it been? How long was it shipped? 691 00:40:05,480 --> 00:40:07,239 Speaker 1: A long was it in transport? You know? Are you 692 00:40:07,239 --> 00:40:09,960 Speaker 1: actually going to the farm farm to table? Okay, but 693 00:40:10,040 --> 00:40:13,800 Speaker 1: we can't always do that, and that argument it doesn't 694 00:40:13,880 --> 00:40:15,480 Speaker 1: work when it comes to what we can actually put 695 00:40:15,520 --> 00:40:20,760 Speaker 1: into practice. Sounds good, makes people sound smart, and sure 696 00:40:21,280 --> 00:40:23,160 Speaker 1: you can back it up with some some science, but 697 00:40:23,640 --> 00:40:27,239 Speaker 1: if you can't do it frequently, then we gotta figure 698 00:40:27,239 --> 00:40:30,719 Speaker 1: out what we can. So mixing fresh fruit with frozen fruit, 699 00:40:30,800 --> 00:40:33,759 Speaker 1: especially when you look at flash frozen, you can do 700 00:40:33,840 --> 00:40:36,759 Speaker 1: and should do both if you like both. All right, 701 00:40:37,320 --> 00:40:39,640 Speaker 1: subscribe to the show if you have not already, please 702 00:40:39,760 --> 00:40:41,680 Speaker 1: rate the show if you want to comment and can 703 00:40:41,680 --> 00:40:44,080 Speaker 1: where you listen. That is awesome. I always appreciate that. 704 00:40:44,120 --> 00:40:46,319 Speaker 1: And again, these shows come from you reaching out. Tom 705 00:40:46,440 --> 00:40:49,239 Speaker 1: h Fit is Twitter, tom h fit is Instagram and 706 00:40:49,280 --> 00:40:51,799 Speaker 1: fitness disrupted dot com. You can reach out to me 707 00:40:51,840 --> 00:40:54,680 Speaker 1: through there as well. New book is the micro workout Plant. 708 00:40:54,719 --> 00:40:57,799 Speaker 1: Thank you everyone who has bought it. A huge part 709 00:40:57,840 --> 00:40:59,680 Speaker 1: of what I do is written books as well. Help 710 00:40:59,719 --> 00:41:03,360 Speaker 1: you have even more information than plans to follow and 711 00:41:03,840 --> 00:41:06,440 Speaker 1: listen if you have bought it and enjoyed it. Huge 712 00:41:06,640 --> 00:41:09,880 Speaker 1: ask from authors is a review on Amazon. That is 713 00:41:09,920 --> 00:41:13,080 Speaker 1: a huge part of us getting book deals. It is 714 00:41:13,160 --> 00:41:14,680 Speaker 1: a part of the whole process. So thank you for 715 00:41:14,760 --> 00:41:16,600 Speaker 1: those of you have as well, and if if you 716 00:41:16,680 --> 00:41:19,360 Speaker 1: have read it and enjoyed it, I would appreciate that. Also, 717 00:41:19,920 --> 00:41:22,439 Speaker 1: thank you for listening. I absolutely love what I do. 718 00:41:22,520 --> 00:41:26,080 Speaker 1: I take it so seriously, and we're talking about healthier 719 00:41:26,480 --> 00:41:28,200 Speaker 1: This is my this is my job. This is what 720 00:41:28,280 --> 00:41:29,920 Speaker 1: I have done and will do for the rest of 721 00:41:29,960 --> 00:41:32,600 Speaker 1: my life. And my goal is to help you have 722 00:41:32,840 --> 00:41:36,040 Speaker 1: your best life, to give you the best information so 723 00:41:36,080 --> 00:41:39,080 Speaker 1: that you can find out what your plan is, what 724 00:41:39,200 --> 00:41:41,440 Speaker 1: cardio you're gonna do, what healthy foods you're gonna eat, 725 00:41:41,480 --> 00:41:44,120 Speaker 1: what motivates you, and we're going to figure that out together. 726 00:41:45,640 --> 00:41:48,680 Speaker 1: Because there's three things we control, how much we move, 727 00:41:48,719 --> 00:41:50,480 Speaker 1: what we put into our mouths, and our attitudes. And 728 00:41:50,560 --> 00:41:55,080 Speaker 1: that is awesome. I am Tom Holland. This is fitness disrupted. 729 00:41:55,320 --> 00:42:01,560 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 730 00:42:01,719 --> 00:42:05,520 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 731 00:42:05,520 --> 00:42:08,840 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 732 00:42:08,960 --> 00:42:10,320 Speaker 1: listen to your favorite shows.