1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,799 Speaker 1: I am Tom Holland, and this is Fitness Disrupted quick 3 00:00:19,000 --> 00:00:23,280 Speaker 1: fit tip, and yes, I will keep it quick changing 4 00:00:23,280 --> 00:00:27,640 Speaker 1: your grip. So this is a strength training fit tip, 5 00:00:27,920 --> 00:00:30,920 Speaker 1: and it goes to the topics I talk about so 6 00:00:31,040 --> 00:00:36,120 Speaker 1: frequently here for a good reason. They are what works. 7 00:00:36,479 --> 00:00:40,440 Speaker 1: And so when we're talking about your grip and changing 8 00:00:40,479 --> 00:00:45,760 Speaker 1: it up, what we're talking about is, yes, variation essential crucial, 9 00:00:46,240 --> 00:00:51,959 Speaker 1: both physiologically as well as psychologically getting the most out 10 00:00:52,000 --> 00:00:55,000 Speaker 1: of your workout and doing it for a long time now. 11 00:00:55,480 --> 00:00:59,240 Speaker 1: Oftentimes people will talk about these three exercises that I'm 12 00:00:59,280 --> 00:01:00,920 Speaker 1: going to bring up and will say this is the 13 00:01:01,000 --> 00:01:03,000 Speaker 1: right way to do it, and as I'm going to 14 00:01:03,040 --> 00:01:06,160 Speaker 1: talk about here, it's not right. It's different. And I 15 00:01:06,200 --> 00:01:08,800 Speaker 1: specifically I'm thinking about push ups as I say that 16 00:01:09,080 --> 00:01:12,960 Speaker 1: here's the right way. No, No, there's many different ways 17 00:01:13,000 --> 00:01:17,800 Speaker 1: to do it, and I'll explain why. All right, So 18 00:01:19,040 --> 00:01:20,720 Speaker 1: I have to kind of throw in here because it 19 00:01:20,760 --> 00:01:24,759 Speaker 1: goes to what we're talking about when we talk about variation. Yes, 20 00:01:24,880 --> 00:01:28,640 Speaker 1: way back when that well known P nine d X 21 00:01:29,080 --> 00:01:33,000 Speaker 1: Home Workout series came out and they really ran with 22 00:01:33,040 --> 00:01:36,480 Speaker 1: that term muscle confusion. And muscle confusion, as I've talked 23 00:01:36,520 --> 00:01:39,680 Speaker 1: about in prior podcasts, is just another way of saying 24 00:01:39,760 --> 00:01:45,800 Speaker 1: variation and that our bodies adapt to any stress or 25 00:01:45,920 --> 00:01:49,200 Speaker 1: we put on it. And that's a good thing. But 26 00:01:49,240 --> 00:01:52,200 Speaker 1: we need to mix it up because the body is 27 00:01:52,200 --> 00:01:54,040 Speaker 1: such a smart machine. If we keep doing the same 28 00:01:54,080 --> 00:01:55,720 Speaker 1: thing at the same way, in the same way, in 29 00:01:55,760 --> 00:02:00,520 Speaker 1: the same order, it stops adapting, stops growing, it stops 30 00:02:00,520 --> 00:02:05,680 Speaker 1: getting stronger. Now, any movement is good, and there is 31 00:02:05,760 --> 00:02:08,919 Speaker 1: now because that's the way a fitness works. Then you'll 32 00:02:08,960 --> 00:02:11,920 Speaker 1: get the iconic class who say, you know, you can't 33 00:02:11,919 --> 00:02:15,040 Speaker 1: have too much confusion, which I understand the logic in 34 00:02:15,080 --> 00:02:20,240 Speaker 1: the debate, and that's for another day. But movement stressing 35 00:02:20,240 --> 00:02:23,320 Speaker 1: our bodies is good. Yes, if you're trying to, you know, 36 00:02:23,639 --> 00:02:25,760 Speaker 1: maximize your bench press, then you want to do the 37 00:02:25,800 --> 00:02:29,240 Speaker 1: same bench press. It's specific adaptations to impose demands. If 38 00:02:29,240 --> 00:02:30,839 Speaker 1: you want to get good at something, you do that thing. 39 00:02:31,880 --> 00:02:35,040 Speaker 1: But you also want variation. Topic for another day, all right, 40 00:02:35,120 --> 00:02:39,400 Speaker 1: But muscle confusion again, it's just a fancy way, or yeah, 41 00:02:39,720 --> 00:02:42,640 Speaker 1: a less fancy way. You could use the you know, 42 00:02:42,720 --> 00:02:46,760 Speaker 1: overload principal type terms exercise science. But we want variation. 43 00:02:47,639 --> 00:02:50,640 Speaker 1: And when we're talking about variation. When I'm talking about variation, 44 00:02:51,120 --> 00:02:54,760 Speaker 1: you know, people will say is this better again? Is 45 00:02:54,840 --> 00:02:58,359 Speaker 1: this right or wrong? And as I'm gonna say, it's 46 00:02:58,400 --> 00:03:02,480 Speaker 1: just different. How does it change? Right? So it changes 47 00:03:02,560 --> 00:03:06,280 Speaker 1: the difficulty. And in doing that, one of the reasons 48 00:03:06,320 --> 00:03:11,440 Speaker 1: is it's changing sometimes the actual muscles that are being recruited, 49 00:03:11,639 --> 00:03:19,320 Speaker 1: but oftentimes the relative amount of each muscle. Some of 50 00:03:19,400 --> 00:03:22,840 Speaker 1: the skipead a little bit push ups, Right, If your 51 00:03:22,840 --> 00:03:26,119 Speaker 1: hands are close together, it's more triceps, If your hands 52 00:03:26,120 --> 00:03:29,959 Speaker 1: are farther apart, it's more chest. You're still using chest, 53 00:03:30,160 --> 00:03:34,560 Speaker 1: shoulders and triceps. Perfect example of that skipped away ahead. 54 00:03:34,800 --> 00:03:38,680 Speaker 1: But that's the way the show works, all right. So, yes, 55 00:03:38,760 --> 00:03:43,040 Speaker 1: we want variation, We want muscle confusion. If you're trying 56 00:03:43,120 --> 00:03:45,560 Speaker 1: to get better at something, then you do that thing 57 00:03:45,800 --> 00:03:49,560 Speaker 1: pretty frequently in addition to other things. Alright, So changing 58 00:03:49,560 --> 00:03:51,440 Speaker 1: your grip, I'm gonna give you two simple ways. There's 59 00:03:51,480 --> 00:03:54,200 Speaker 1: many different ways, there's many different exercises. I'm gonna give 60 00:03:54,200 --> 00:03:56,280 Speaker 1: you two ways to change your grip to get that 61 00:03:56,360 --> 00:04:00,480 Speaker 1: variation effect, and then I'm going to focus on three 62 00:04:00,640 --> 00:04:03,240 Speaker 1: kind of four, but one or one is kind of 63 00:04:03,280 --> 00:04:06,920 Speaker 1: connected to the other. Three exercises to demonstrate how to 64 00:04:06,920 --> 00:04:09,320 Speaker 1: do this and why you should do it. All right. So, 65 00:04:10,280 --> 00:04:12,760 Speaker 1: either you're gonna change the way your palms face right, 66 00:04:12,960 --> 00:04:15,960 Speaker 1: Are they facing you? Are they facing away? Facing you 67 00:04:16,880 --> 00:04:20,200 Speaker 1: is generally going to be a supine grip or underhand. 68 00:04:21,000 --> 00:04:23,640 Speaker 1: A prone grip is where it's facing your your palms 69 00:04:23,640 --> 00:04:26,440 Speaker 1: are facing away from you, and that's an overhand grip 70 00:04:26,480 --> 00:04:30,719 Speaker 1: in certain exercises. And then you're gonna change, as I 71 00:04:30,800 --> 00:04:33,320 Speaker 1: just said, with an exercise like the push up, how 72 00:04:33,360 --> 00:04:40,000 Speaker 1: far apart they are, and it changes the amount of 73 00:04:40,160 --> 00:04:43,520 Speaker 1: muscle fiber recruitment of certain muscles. And yes, depending on 74 00:04:43,560 --> 00:04:47,640 Speaker 1: the exercise, it may add some muscles in as well. 75 00:04:48,440 --> 00:04:52,440 Speaker 1: All right. So when we're talking though about is it better, 76 00:04:52,760 --> 00:04:59,800 Speaker 1: is it harder? Harder generally means you're recruiting smaller muscles. 77 00:05:00,680 --> 00:05:02,640 Speaker 1: Let'll get to that in a second, all right. So 78 00:05:03,160 --> 00:05:05,600 Speaker 1: you're gonna change the way your grip is facing you 79 00:05:05,720 --> 00:05:08,560 Speaker 1: or facing away, and then you're going to change the 80 00:05:08,640 --> 00:05:13,480 Speaker 1: amount of space in between your hands. Three exercises probably 81 00:05:13,480 --> 00:05:15,840 Speaker 1: thought of it already, the chin up or the pull up, 82 00:05:16,640 --> 00:05:20,039 Speaker 1: all right. So when we think of chin ups, and 83 00:05:20,080 --> 00:05:23,560 Speaker 1: again this is where people describe them different ways. Chin 84 00:05:23,640 --> 00:05:27,360 Speaker 1: up is basically for most people, many people, your palms 85 00:05:27,360 --> 00:05:32,159 Speaker 1: facing you right, that underhand grip, supine grip and basically 86 00:05:32,240 --> 00:05:36,040 Speaker 1: roughly shoulder with apart. Okay, that's a chin up, and 87 00:05:36,120 --> 00:05:38,320 Speaker 1: you are using when you do a chin up with 88 00:05:38,400 --> 00:05:43,039 Speaker 1: your palms facing you, more biceps, a great bicep exercise. 89 00:05:43,240 --> 00:05:47,360 Speaker 1: You're also using other muscles, including your back muscles. There's 90 00:05:47,400 --> 00:05:50,960 Speaker 1: core muscles to stabilize yourself, but many people will throw 91 00:05:51,000 --> 00:05:55,080 Speaker 1: that in for back and biceps. Okay, palms facing you, 92 00:05:55,320 --> 00:05:58,839 Speaker 1: chin up, pulling your body up and your chin up 93 00:05:58,880 --> 00:06:01,320 Speaker 1: over the bar. Now, if I flip my hands around, 94 00:06:02,240 --> 00:06:05,880 Speaker 1: oftentimes people will call that a pull up. Now, and 95 00:06:05,960 --> 00:06:08,720 Speaker 1: that is your prone grip. Your palms are facing away 96 00:06:08,760 --> 00:06:11,720 Speaker 1: from you. That is harder for the reason I just 97 00:06:11,800 --> 00:06:17,839 Speaker 1: described less bicep recruitment now much more forearms, and so 98 00:06:18,560 --> 00:06:23,400 Speaker 1: when it gets harder, it usually gets harder because the 99 00:06:23,520 --> 00:06:27,640 Speaker 1: muscles you are utilizing are not as strong as big 100 00:06:28,320 --> 00:06:34,400 Speaker 1: right forearms not super strong in this movement, and so 101 00:06:34,680 --> 00:06:40,560 Speaker 1: palms facing you, chin up, palms facing away, pull up again, 102 00:06:40,720 --> 00:06:45,840 Speaker 1: pull up for this example, same exact with apart right. 103 00:06:45,880 --> 00:06:49,640 Speaker 1: So about shoulder with apart, and you are getting different 104 00:06:49,720 --> 00:06:53,880 Speaker 1: muscles in different ways. All right, So now let's talk 105 00:06:53,920 --> 00:06:57,880 Speaker 1: about how far apart though, so chin up, you're basically 106 00:06:57,920 --> 00:07:01,080 Speaker 1: not gonna go super far apart. Is not natural and 107 00:07:01,279 --> 00:07:03,080 Speaker 1: it's not something you do. So you wouldn't go super 108 00:07:03,080 --> 00:07:05,520 Speaker 1: wide with your palms facing you, right, So that's why 109 00:07:05,600 --> 00:07:10,200 Speaker 1: now we're gonna throw in the width of your grip. 110 00:07:10,920 --> 00:07:13,360 Speaker 1: So if I start with that traditional pull up, here's 111 00:07:13,400 --> 00:07:16,080 Speaker 1: a great example to a lesson in the amount of 112 00:07:16,200 --> 00:07:20,239 Speaker 1: muscle recruitment, the fibers you're recruiting from a specific muscle group. 113 00:07:21,120 --> 00:07:24,360 Speaker 1: As my hands get wider and wider facing away from me, 114 00:07:24,840 --> 00:07:28,400 Speaker 1: I'm using more what my lass. It's a big muscle, 115 00:07:29,160 --> 00:07:33,360 Speaker 1: so it's going to get easier as you go farther 116 00:07:33,520 --> 00:07:38,440 Speaker 1: apart when you are doing a traditional pull up? Is 117 00:07:38,560 --> 00:07:42,800 Speaker 1: this fun you're learning about? You know all these experts 118 00:07:42,800 --> 00:07:46,520 Speaker 1: who say you know right or wrong, good or bad? 119 00:07:46,840 --> 00:07:50,640 Speaker 1: No different, it depends, should call the show? It depends? Now, 120 00:07:51,520 --> 00:07:54,400 Speaker 1: as I say that out loud, it's a horrible it's 121 00:07:54,400 --> 00:07:56,400 Speaker 1: a horrible title. But you know what I'm talking about. 122 00:07:56,720 --> 00:07:58,920 Speaker 1: If you've listened to prior podcast, that is the answer. 123 00:07:59,040 --> 00:08:03,880 Speaker 1: Experts give based on goals and true science. Okay, so 124 00:08:04,800 --> 00:08:06,560 Speaker 1: this is where you want to mix it up. Mix 125 00:08:06,640 --> 00:08:10,520 Speaker 1: up your grips and mix up the width of your 126 00:08:10,600 --> 00:08:15,480 Speaker 1: hands for these types of upper body exercises. All right, 127 00:08:15,840 --> 00:08:19,880 Speaker 1: second one barbell biceps curls. Hard to say, All right, 128 00:08:20,320 --> 00:08:22,640 Speaker 1: same thing if I change my grip, here we go. 129 00:08:22,760 --> 00:08:27,000 Speaker 1: Now we're learning right, palms facing away from me, traditional curl. Right, 130 00:08:27,400 --> 00:08:29,600 Speaker 1: barbell bicep curl. By the way, I have to start 131 00:08:29,640 --> 00:08:32,199 Speaker 1: with your normal carrying angle. If you stand as I'm 132 00:08:32,240 --> 00:08:35,959 Speaker 1: doing right now, open your arms with your palms facing forward, 133 00:08:36,400 --> 00:08:39,679 Speaker 1: your hands facing forward. We all have different carrying angles 134 00:08:39,760 --> 00:08:42,960 Speaker 1: is one term, right, So the angle of our elbow 135 00:08:43,280 --> 00:08:46,680 Speaker 1: as we open up. This is that traditional anatomical position 136 00:08:47,000 --> 00:08:50,240 Speaker 1: you will see in exercise science books and stuff. That's 137 00:08:50,240 --> 00:08:54,120 Speaker 1: how you step into a barbell to start. It's not 138 00:08:54,240 --> 00:08:57,240 Speaker 1: right or wrong, it's what's natural for you. So when 139 00:08:57,240 --> 00:08:59,040 Speaker 1: I was a trainer, that's how I would start with 140 00:08:59,040 --> 00:09:02,880 Speaker 1: a client. When we're just learning how to do this movement. Right, 141 00:09:02,920 --> 00:09:05,320 Speaker 1: you have a bar, probably no weight on it to start, 142 00:09:05,360 --> 00:09:07,360 Speaker 1: depending on the bar, the way to the bar itself, 143 00:09:09,440 --> 00:09:11,760 Speaker 1: pounds plus or minds depending on the bars you have. 144 00:09:11,840 --> 00:09:15,920 Speaker 1: But forty five is traditional, and you open your hands up, 145 00:09:16,160 --> 00:09:18,440 Speaker 1: you step into it. That's where I'm going to start 146 00:09:18,480 --> 00:09:23,360 Speaker 1: doing my natural bicep curls. Okay, but I can and 147 00:09:23,440 --> 00:09:27,440 Speaker 1: should over time to add variation, start to change the 148 00:09:27,480 --> 00:09:31,240 Speaker 1: width of that grip. The closer I get, it's going 149 00:09:31,320 --> 00:09:35,520 Speaker 1: to change again the way the muscle fibers are recruited. 150 00:09:35,559 --> 00:09:39,080 Speaker 1: Adding in that variation, and you can have your hands 151 00:09:39,559 --> 00:09:43,520 Speaker 1: touching and now you've got kind of that concentration curl 152 00:09:43,920 --> 00:09:48,720 Speaker 1: of sorts with a barbell. If I flip my hands 153 00:09:48,800 --> 00:09:51,480 Speaker 1: over so that my palms are facing down or towards 154 00:09:51,520 --> 00:09:55,760 Speaker 1: me and do that same barbell bicep curl more forearms, 155 00:09:56,240 --> 00:09:58,800 Speaker 1: little harder, a lot harder, depending on how much weight 156 00:09:58,840 --> 00:10:01,680 Speaker 1: you're using. But if you are trying to build four 157 00:10:01,800 --> 00:10:06,480 Speaker 1: arms strength, you're gonna use that grip for pull ups 158 00:10:06,960 --> 00:10:11,520 Speaker 1: for an exercise like a barbell bicep curl. Okay. One 159 00:10:12,080 --> 00:10:17,280 Speaker 1: final thing, uh that I love to do back when 160 00:10:17,320 --> 00:10:19,160 Speaker 1: I was training clients, and I'll do on my own 161 00:10:19,200 --> 00:10:21,880 Speaker 1: every now and again. And all of these different fit tips, 162 00:10:21,920 --> 00:10:24,319 Speaker 1: by the way, people, you don't do them every day. 163 00:10:24,360 --> 00:10:26,480 Speaker 1: You mix them in and out when you feel like it, 164 00:10:26,559 --> 00:10:30,080 Speaker 1: depending on what your goals are. All those kind of things. 165 00:10:30,120 --> 00:10:33,920 Speaker 1: They are just another tool in your arsenal. Okay, so 166 00:10:34,600 --> 00:10:36,840 Speaker 1: one thing I like to do, and I've got the 167 00:10:36,880 --> 00:10:41,000 Speaker 1: new UH selectorized barbell curl bar at home, which is 168 00:10:41,040 --> 00:10:43,760 Speaker 1: really cool. One bar and I just turned the weights 169 00:10:43,760 --> 00:10:47,400 Speaker 1: and I can change from what is it now? It's 170 00:10:47,400 --> 00:10:51,199 Speaker 1: like ten to eight, No, ten to one twenty. It's amazing. 171 00:10:51,920 --> 00:10:53,600 Speaker 1: But what I'll do is I'll start with that normal 172 00:10:53,640 --> 00:10:56,559 Speaker 1: carrying angle. Open my arms, step into the bar, do 173 00:10:56,760 --> 00:11:00,160 Speaker 1: one rep, and then I'll go one inch closer, Rep two, 174 00:11:00,200 --> 00:11:03,080 Speaker 1: one inch closer, Rep three, one inch closer, Rep four, 175 00:11:03,280 --> 00:11:07,800 Speaker 1: all the way until my hands are touching, and that's 176 00:11:07,880 --> 00:11:09,839 Speaker 1: the tenth or the fifteenth rep, depending on how many 177 00:11:09,840 --> 00:11:12,760 Speaker 1: reps I'm doing. Great way to mix it up. Now 178 00:11:12,840 --> 00:11:15,080 Speaker 1: you can start the other way. Start with your hands 179 00:11:15,200 --> 00:11:19,439 Speaker 1: close touching for rep number one and slowly progress out 180 00:11:20,400 --> 00:11:24,240 Speaker 1: and finally you could start wide, go a little bit more, 181 00:11:24,360 --> 00:11:27,760 Speaker 1: maybe two inches with each rep, so that by rep 182 00:11:27,920 --> 00:11:30,680 Speaker 1: five or six you're in the middle touching, and then 183 00:11:30,760 --> 00:11:34,120 Speaker 1: you go out for the second half of your reps. 184 00:11:35,120 --> 00:11:38,199 Speaker 1: You can and should do this as well with pull ups. 185 00:11:39,960 --> 00:11:43,680 Speaker 1: Start super wide, do one hands a little closer. Second one, 186 00:11:43,760 --> 00:11:47,240 Speaker 1: hands a little closer, third one. All right, you're getting 187 00:11:47,240 --> 00:11:55,079 Speaker 1: it different, not better, can get harder depending on the 188 00:11:55,160 --> 00:11:59,959 Speaker 1: muscles you're recruiting, and then you learn easier means generally 189 00:12:00,000 --> 00:12:03,800 Speaker 1: bigger muscles. Chest as a big muscle. Triceps are smaller muscles. 190 00:12:04,040 --> 00:12:10,360 Speaker 1: It's final exercise. Push ups, not wrong, different, right, So 191 00:12:10,920 --> 00:12:14,640 Speaker 1: natural for most people is wider than shoulders. Right, Just 192 00:12:14,679 --> 00:12:16,440 Speaker 1: as if you were doing a bench press, think of 193 00:12:16,600 --> 00:12:18,800 Speaker 1: how you are, where your hands positions are for a 194 00:12:18,800 --> 00:12:20,800 Speaker 1: bench press, then take the bar out of your hands, 195 00:12:20,800 --> 00:12:23,560 Speaker 1: flip over, and that's where you should generally start with 196 00:12:23,600 --> 00:12:26,320 Speaker 1: a push up whatever is natural for you. But then 197 00:12:26,360 --> 00:12:30,760 Speaker 1: by changing the width in the exact same way that 198 00:12:30,880 --> 00:12:35,280 Speaker 1: I just described for bicep curls or pull ups. And 199 00:12:35,280 --> 00:12:38,959 Speaker 1: there's an infinite number of ways to do this. As 200 00:12:39,000 --> 00:12:43,360 Speaker 1: I said, start wide, end up, touching, start touching, end 201 00:12:43,440 --> 00:12:46,200 Speaker 1: up wide, start wide, end up touching in the middle, 202 00:12:46,960 --> 00:12:50,600 Speaker 1: middle reps, and then go back out. And you can 203 00:12:50,640 --> 00:12:52,960 Speaker 1: also stay in the middle. Right. So, in other words, 204 00:12:53,240 --> 00:12:56,400 Speaker 1: do a diamond type push up. You are making a 205 00:12:56,440 --> 00:13:00,840 Speaker 1: triangle with your fingertips and you are doing they also 206 00:13:00,920 --> 00:13:05,320 Speaker 1: call them military style push ups. They are harder because 207 00:13:05,360 --> 00:13:10,200 Speaker 1: they're using more triceps, less chest better, no different. Yes, 208 00:13:10,760 --> 00:13:13,480 Speaker 1: you want to focus more on arms than do a 209 00:13:13,600 --> 00:13:16,920 Speaker 1: set or two or three of the diamond military style 210 00:13:17,000 --> 00:13:21,480 Speaker 1: push ups, but just mix it up. That's the science. 211 00:13:21,760 --> 00:13:25,200 Speaker 1: So there you have it. Change your grip, palms facing 212 00:13:25,240 --> 00:13:30,160 Speaker 1: forward or back, change the width of your hands apart, 213 00:13:31,840 --> 00:13:35,400 Speaker 1: and have fun with it and feel the difference and 214 00:13:35,440 --> 00:13:39,800 Speaker 1: start to realize the muscles you are working and how 215 00:13:39,920 --> 00:13:42,800 Speaker 1: much of that muscle you are working. And this is 216 00:13:42,840 --> 00:13:45,760 Speaker 1: why leave with this. You know, people make fun of 217 00:13:45,800 --> 00:13:48,120 Speaker 1: people looking at themselves in the mirror when they work out. 218 00:13:48,520 --> 00:13:52,520 Speaker 1: It's a reason for it, many reasons for it. Proper 219 00:13:52,600 --> 00:13:58,800 Speaker 1: form focusing on the muscles you're working, learning, connecting, it's 220 00:13:58,880 --> 00:14:03,080 Speaker 1: not just about vanity. Oftentimes it is. When you're at home, 221 00:14:03,800 --> 00:14:06,200 Speaker 1: it's a little different than being in the gym. All right, 222 00:14:06,559 --> 00:14:12,680 Speaker 1: do you have it again? Super simple, super effective, the 223 00:14:12,720 --> 00:14:17,160 Speaker 1: basic exercises. You know I could have added in squats 224 00:14:17,240 --> 00:14:20,840 Speaker 1: that's for another day. This was upper body, many other exercises, 225 00:14:20,880 --> 00:14:23,320 Speaker 1: but you can do the same thing changing the width 226 00:14:23,520 --> 00:14:28,120 Speaker 1: of your squats to add that little bit of effective 227 00:14:28,720 --> 00:14:34,480 Speaker 1: variation in all right enough Tom h Fit, Instagram and 228 00:14:34,520 --> 00:14:37,680 Speaker 1: Twitter reach out questions, comments, Tom h Fit, I love 229 00:14:37,720 --> 00:14:40,120 Speaker 1: to hear from you. Questions are answered on this show 230 00:14:40,160 --> 00:14:43,480 Speaker 1: in a mail bag. Listener mail bag episode uh you 231 00:14:43,520 --> 00:14:46,360 Speaker 1: go to Fitness Disrupted dot com. Email me through the site. 232 00:14:46,920 --> 00:14:50,000 Speaker 1: Please follow the show, rate the show, comment all the above. 233 00:14:50,040 --> 00:14:52,840 Speaker 1: If you can, super appreciated my most recent book, The 234 00:14:52,880 --> 00:14:55,880 Speaker 1: Micro Workout Plan, and buy that wherever you buy books. 235 00:14:55,880 --> 00:14:58,440 Speaker 1: And if you have read it. I really appreciate reviews, 236 00:14:58,760 --> 00:15:01,440 Speaker 1: I said, goals. I need a couple more reviews people, 237 00:15:01,480 --> 00:15:03,840 Speaker 1: and it helps UH with the next book, as I say, 238 00:15:04,240 --> 00:15:06,040 Speaker 1: and again, thank you. I'm going to bring you the 239 00:15:06,160 --> 00:15:09,560 Speaker 1: latest science. So many good studies, so many great guests 240 00:15:09,600 --> 00:15:12,640 Speaker 1: coming up. I'm so excited for the new year. And 241 00:15:12,680 --> 00:15:16,120 Speaker 1: just remember, especially in these crazy times people, there are 242 00:15:16,160 --> 00:15:21,560 Speaker 1: three things we all control in this world of insane 243 00:15:21,640 --> 00:15:24,280 Speaker 1: stuff going on right now, and it always will be 244 00:15:24,400 --> 00:15:28,320 Speaker 1: that's life. We control how much we move, what we 245 00:15:28,440 --> 00:15:32,360 Speaker 1: put into our mouths and our attitudes, our frame of mind, 246 00:15:33,320 --> 00:15:37,640 Speaker 1: and that is awesome. I'm Tom Holland. This is Fitness Disrupted, 247 00:15:38,400 --> 00:15:47,200 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 248 00:15:47,440 --> 00:15:50,960 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 249 00:15:50,960 --> 00:15:54,280 Speaker 1: the I Heart Radio app. Apple podcasts, or wherever you 250 00:15:54,360 --> 00:15:55,800 Speaker 1: listen to your favorite shows.