1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness disrupted a production of I Heart Radio. 2 00:00:07,720 --> 00:00:12,880 Speaker 1: I Am Tom Holland and this is Fitness disrupted the 3 00:00:13,000 --> 00:00:20,960 Speaker 1: Seven Fundamentals of Your Fitness for Oh one K. I 4 00:00:21,000 --> 00:00:25,320 Speaker 1: had many jobs, many jobs. When I was younger, I 5 00:00:25,360 --> 00:00:28,600 Speaker 1: was always working out, as I talked about in my 6 00:00:29,240 --> 00:00:33,360 Speaker 1: original opening show, always was into fitness no matter what 7 00:00:33,479 --> 00:00:35,800 Speaker 1: I was doing. As far as jobs, I was always 8 00:00:35,800 --> 00:00:37,760 Speaker 1: going to the gym. Even when I was you know, 9 00:00:37,920 --> 00:00:41,360 Speaker 1: bartending and waiting tables in New York City, it was 10 00:00:41,680 --> 00:00:43,960 Speaker 1: going to the gym at three am. That's one of 11 00:00:43,960 --> 00:00:46,240 Speaker 1: the beautiful things about New York City is there's always 12 00:00:46,240 --> 00:00:50,040 Speaker 1: a gym that's open, regardless twenty four hours. I also 13 00:00:51,159 --> 00:00:54,400 Speaker 1: had a short stint on Wall Street, very short stint. 14 00:00:54,440 --> 00:00:56,560 Speaker 1: And when I say Wall Street, it was the floor 15 00:00:56,720 --> 00:01:00,320 Speaker 1: of the New York Stock Exchange as low you can 16 00:01:00,360 --> 00:01:03,600 Speaker 1: be on the totem pole, basically filing and running stuff 17 00:01:03,640 --> 00:01:06,280 Speaker 1: back in the day when there were many people on 18 00:01:06,319 --> 00:01:10,080 Speaker 1: the floor of the Stock Exchange. It is much different today. 19 00:01:10,120 --> 00:01:13,160 Speaker 1: But I but I tried. I tried so many different jobs, 20 00:01:13,680 --> 00:01:18,280 Speaker 1: and that included finance. And I've talked about the fact 21 00:01:18,400 --> 00:01:21,399 Speaker 1: I have five brothers and almost all of them are 22 00:01:21,440 --> 00:01:25,000 Speaker 1: in some aspect of finance. My father is a big 23 00:01:25,040 --> 00:01:28,720 Speaker 1: finance guy, and and so are many of my friends. 24 00:01:29,319 --> 00:01:33,119 Speaker 1: Not for me. Not for me. I realized that with 25 00:01:33,800 --> 00:01:35,679 Speaker 1: I think it was three months. It was basically a 26 00:01:35,720 --> 00:01:38,200 Speaker 1: summer right out of college on the floor of the 27 00:01:38,200 --> 00:01:40,760 Speaker 1: stock exchange, you know, and I would sprint out and 28 00:01:40,760 --> 00:01:43,920 Speaker 1: go to the gym after that. So I tried. I 29 00:01:44,040 --> 00:01:49,160 Speaker 1: learned a little bit about finance, and from listening to 30 00:01:49,240 --> 00:01:53,800 Speaker 1: my dad, who you know, has spent many decades on 31 00:01:53,880 --> 00:01:59,000 Speaker 1: Wall Street, there are similarities. There are similarities between fitness 32 00:01:59,640 --> 00:02:05,560 Speaker 1: and finance, actually incredible similarities. And the cheesy line I 33 00:02:05,640 --> 00:02:10,240 Speaker 1: have is whether the goal is getting rich or getting ripped, 34 00:02:10,800 --> 00:02:15,320 Speaker 1: the strategies are very similar. They're very similar, and I'm 35 00:02:15,320 --> 00:02:20,280 Speaker 1: gonna give you seven and the crossover, just the correlations 36 00:02:20,280 --> 00:02:26,480 Speaker 1: pretty amazing, pretty amazing. And what is interesting as well 37 00:02:27,160 --> 00:02:30,200 Speaker 1: is that this was actually the title in the focus 38 00:02:31,000 --> 00:02:35,240 Speaker 1: of my book that turned into the micro workout Plan. 39 00:02:35,600 --> 00:02:39,119 Speaker 1: So basically it's very interesting those of you who are 40 00:02:39,200 --> 00:02:42,639 Speaker 1: writers or in the writing game, or are curious as 41 00:02:42,680 --> 00:02:45,440 Speaker 1: to how it all works. There's many different ways, but 42 00:02:45,960 --> 00:02:49,120 Speaker 1: you basically write a proposal, You write a you know, 43 00:02:49,160 --> 00:02:52,679 Speaker 1: and that can be that could be up to six pages. 44 00:02:53,120 --> 00:02:56,840 Speaker 1: But my proposal that I gave to my agent for 45 00:02:57,440 --> 00:03:00,360 Speaker 1: the most recent book was your four are a one 46 00:03:00,400 --> 00:03:04,120 Speaker 1: K fitness plan how to rebalance your exercise portfolio as 47 00:03:04,160 --> 00:03:07,840 Speaker 1: you age. And basically the publisher said, we love the 48 00:03:07,880 --> 00:03:10,720 Speaker 1: concept except for the finance part. Can you take the 49 00:03:10,760 --> 00:03:15,000 Speaker 1: finance part out? And I thought, okay, okay, I can 50 00:03:15,080 --> 00:03:20,200 Speaker 1: do that, and it still holds true. Uh, everything that 51 00:03:20,400 --> 00:03:23,040 Speaker 1: um is in my new book, the microwork On Plan 52 00:03:23,600 --> 00:03:26,000 Speaker 1: is connected to what I'm gonna talk about. So sure 53 00:03:26,080 --> 00:03:30,840 Speaker 1: I can pull out the you know, finance analogies I 54 00:03:30,880 --> 00:03:33,359 Speaker 1: didn't want to, uh, And maybe this book will come 55 00:03:33,360 --> 00:03:35,280 Speaker 1: out at some point, but I can do a podcast 56 00:03:35,320 --> 00:03:37,880 Speaker 1: about it, and I think you're gonna get a kick 57 00:03:37,920 --> 00:03:42,400 Speaker 1: out of it. And I think it clarifies really clearly, 58 00:03:43,520 --> 00:03:50,120 Speaker 1: clarifies clearly, Yeah, very succinctly. I should say what we're 59 00:03:50,160 --> 00:03:51,800 Speaker 1: trying to do here when it comes to fitness and 60 00:03:51,840 --> 00:03:55,400 Speaker 1: my philosophy, because this is my philosophy and it always 61 00:03:55,400 --> 00:03:58,000 Speaker 1: has been, it has never changed. And if you've listened 62 00:03:58,040 --> 00:04:02,080 Speaker 1: to any of the podcast so far, you'll see how 63 00:04:02,120 --> 00:04:05,040 Speaker 1: it all makes sense. All right, So when we come 64 00:04:05,040 --> 00:04:08,120 Speaker 1: back from a very short break. I'm gonna get right 65 00:04:08,120 --> 00:04:12,560 Speaker 1: into it. These seven fundamentals of your fitness four oh 66 00:04:12,600 --> 00:04:17,560 Speaker 1: one K. So whether you're investing in health or wealth 67 00:04:18,400 --> 00:04:33,880 Speaker 1: strategies very similar. We'll be right back the seven Fundamentals 68 00:04:33,920 --> 00:04:36,159 Speaker 1: of your fitness for a one K. That is the 69 00:04:36,200 --> 00:04:39,920 Speaker 1: topic of today's show. And it's pretty amazing to me 70 00:04:40,160 --> 00:04:45,919 Speaker 1: how closely correlated the two are. The finance and the 71 00:04:45,960 --> 00:04:51,800 Speaker 1: fitness and the philosophies you can take towards both. And 72 00:04:52,000 --> 00:04:57,159 Speaker 1: it starts with my first fundamental, which are blue chip 73 00:04:57,320 --> 00:05:02,440 Speaker 1: exercises blue chip extra sizes. So those of you in 74 00:05:02,520 --> 00:05:06,400 Speaker 1: the finance game know what a blue chip stock is. 75 00:05:06,520 --> 00:05:09,600 Speaker 1: For those of you who might not, the definition, one 76 00:05:09,600 --> 00:05:12,200 Speaker 1: of the definitions of a blue chip stock is a 77 00:05:12,279 --> 00:05:17,800 Speaker 1: stock in acorporation with a national reputation for quality, reliability, 78 00:05:17,839 --> 00:05:21,880 Speaker 1: and the ability to operate profitably in good and bad times. 79 00:05:22,839 --> 00:05:28,039 Speaker 1: Love it. So when it comes to exercise, a blue 80 00:05:28,120 --> 00:05:33,920 Speaker 1: chip stock are those exercises that are tried and true, 81 00:05:34,720 --> 00:05:37,719 Speaker 1: that have been around for a really long time, that 82 00:05:37,800 --> 00:05:42,520 Speaker 1: are let's go through those three things again, quality exercises, 83 00:05:42,839 --> 00:05:47,160 Speaker 1: they're reliable, and they work in good times and bad 84 00:05:47,720 --> 00:05:53,080 Speaker 1: all right, And those are what those are push ups 85 00:05:53,120 --> 00:05:56,599 Speaker 1: and planks and squat So we start with the basic 86 00:05:56,680 --> 00:06:00,400 Speaker 1: bodyweight stuff chin ups and pull ups, and and then 87 00:06:00,480 --> 00:06:04,479 Speaker 1: you add in the weights, chess press, the basics. I 88 00:06:04,600 --> 00:06:09,080 Speaker 1: talk about them all the time. Why for this very reason, 89 00:06:10,279 --> 00:06:15,320 Speaker 1: And it's amazing when you connect the finance and the fitness. 90 00:06:15,960 --> 00:06:21,919 Speaker 1: Blue chip stocks, blue chip exercises, these should be a 91 00:06:22,240 --> 00:06:26,880 Speaker 1: mainstay in your exercise portfolio. They can come and go, 92 00:06:26,960 --> 00:06:29,080 Speaker 1: and you don't do all of them all the time, 93 00:06:30,600 --> 00:06:34,240 Speaker 1: but regardless of your age, or your goals or your 94 00:06:34,279 --> 00:06:39,640 Speaker 1: fitness level, you should have a handful of these exercises, 95 00:06:39,720 --> 00:06:44,760 Speaker 1: blue chip exercises. We know they work, and I would 96 00:06:44,800 --> 00:06:47,359 Speaker 1: say the blue chip exercises when we talk about the 97 00:06:47,400 --> 00:06:53,840 Speaker 1: planks and the pushups, they work for many reasons, including 98 00:06:55,080 --> 00:06:58,640 Speaker 1: you can do those exercises anytime, anywhere. You can modify 99 00:06:58,760 --> 00:07:02,679 Speaker 1: them regardless your fitness level. So whether you're a total 100 00:07:02,720 --> 00:07:08,280 Speaker 1: beginner or you are super advanced, those exercises are always 101 00:07:08,279 --> 00:07:12,120 Speaker 1: in your portfolio. They just change. You start doing push 102 00:07:12,200 --> 00:07:14,840 Speaker 1: ups on your knees maybe, and then you end up 103 00:07:14,880 --> 00:07:17,080 Speaker 1: on your toes, and then you end up doing spider 104 00:07:17,120 --> 00:07:19,800 Speaker 1: Man push ups, and then you end up doing pliometric pushups. 105 00:07:20,240 --> 00:07:23,080 Speaker 1: Same thing holds true with squats and lunges. So blue 106 00:07:23,160 --> 00:07:29,239 Speaker 1: chip exercises, your exercise portfolio should be full of those. 107 00:07:31,160 --> 00:07:35,560 Speaker 1: And when I move along, I'll talk about how you rebalance, 108 00:07:36,080 --> 00:07:39,640 Speaker 1: how many of those exercises, what percentage should be in 109 00:07:39,680 --> 00:07:43,200 Speaker 1: your portfolio. But you should have some. In other words, 110 00:07:43,240 --> 00:07:45,960 Speaker 1: you shouldn't be that person I see frequently at the 111 00:07:46,040 --> 00:07:51,160 Speaker 1: gym who's just doing these crazy workouts. Now, you can 112 00:07:51,400 --> 00:07:55,240 Speaker 1: do those, and they're fun, and you should have you know, 113 00:07:55,400 --> 00:07:59,640 Speaker 1: you can have some of those movements in there, but 114 00:07:59,800 --> 00:08:06,080 Speaker 1: you can't build a base of strength without doing the basics, 115 00:08:06,200 --> 00:08:10,880 Speaker 1: without starting with and then maintaining to a large degree, 116 00:08:11,240 --> 00:08:16,680 Speaker 1: your blue chip exercise portfolio. Have to have them. If 117 00:08:16,680 --> 00:08:21,360 Speaker 1: you don't, you will have imbalances, you will get hurt. 118 00:08:23,040 --> 00:08:25,960 Speaker 1: And the problem with all of that is, and I 119 00:08:26,000 --> 00:08:32,600 Speaker 1: see it every day, people blaming anything other than the 120 00:08:32,720 --> 00:08:39,000 Speaker 1: exercises the workout they did for their injury. Never ceases 121 00:08:39,040 --> 00:08:42,120 Speaker 1: to amaze me, and some pretty smart people at that. 122 00:08:42,280 --> 00:08:46,880 Speaker 1: So some of them may be boring, and there are 123 00:08:46,960 --> 00:08:48,880 Speaker 1: so many to choose from, by the way, when it 124 00:08:48,880 --> 00:08:55,680 Speaker 1: comes to blue chip exercises, but they should be a 125 00:08:55,800 --> 00:09:01,680 Speaker 1: large part of your exercise portfolio, regardless of your age, 126 00:09:01,880 --> 00:09:07,480 Speaker 1: your fitness level, or your goals. They just change over time. 127 00:09:08,280 --> 00:09:14,720 Speaker 1: All right, Number two? Dollar cost averaging. What's dollar cost 128 00:09:14,840 --> 00:09:19,439 Speaker 1: averaging in finance terms? Well, it is an investment technique 129 00:09:19,920 --> 00:09:23,560 Speaker 1: of buying a fixed amount of a particular investment on 130 00:09:23,679 --> 00:09:29,559 Speaker 1: a regular schedule, regardless of the share price. I love this, 131 00:09:30,600 --> 00:09:33,240 Speaker 1: Let me read it one more time. An investment technique 132 00:09:33,240 --> 00:09:36,720 Speaker 1: of buying a fixed amount of a particular investment on 133 00:09:36,800 --> 00:09:42,840 Speaker 1: a regular schedule, regardless of the share price. Same thing 134 00:09:43,120 --> 00:09:46,920 Speaker 1: when it comes to fitness. Now, we're investing what in 135 00:09:46,960 --> 00:09:53,640 Speaker 1: our health? We're investing in our health. And that's why 136 00:09:53,800 --> 00:09:58,280 Speaker 1: I so often steer the conversation away from just pure 137 00:09:58,320 --> 00:10:03,640 Speaker 1: weight loss. You're in investing in your health. And the 138 00:10:03,720 --> 00:10:08,600 Speaker 1: problem is, just like with finance, very few people start 139 00:10:08,640 --> 00:10:14,080 Speaker 1: in their twenties and thirties. And you wait, if you 140 00:10:14,120 --> 00:10:18,520 Speaker 1: start investing and dollar cost averaging in your twenties, you 141 00:10:18,520 --> 00:10:23,880 Speaker 1: are going to have I wanted to swear a large 142 00:10:23,880 --> 00:10:29,320 Speaker 1: amount of money in your forties and fifties. Dollar cost averaging. 143 00:10:29,640 --> 00:10:35,880 Speaker 1: The same concept is so true when it comes to fitness, 144 00:10:36,520 --> 00:10:42,480 Speaker 1: and it ties in exactly to my excessive moderation. Term. 145 00:10:42,600 --> 00:10:47,360 Speaker 1: Dollar cost averaging is excessive moderation. It's not doing a 146 00:10:47,520 --> 00:10:51,840 Speaker 1: lot of exercise a little bit. It's doing a little 147 00:10:51,880 --> 00:10:58,720 Speaker 1: bit a lot frequency over time. When you invest a 148 00:10:58,800 --> 00:11:05,680 Speaker 1: small amount consistently in finance, regardless of the share price, 149 00:11:06,360 --> 00:11:09,600 Speaker 1: and to break that down in a second, it adds up. 150 00:11:11,679 --> 00:11:16,040 Speaker 1: And when you take it to the you know where, 151 00:11:16,080 --> 00:11:18,920 Speaker 1: where you are in your forties and fifties and sixties, 152 00:11:19,040 --> 00:11:23,360 Speaker 1: then you get to enjoy what your consistency. You have 153 00:11:23,800 --> 00:11:26,880 Speaker 1: a huge amount of money, or you have an incredible 154 00:11:26,920 --> 00:11:31,040 Speaker 1: amount of fitness, same concept, but you have to do 155 00:11:31,240 --> 00:11:35,680 Speaker 1: a little bit frequently. And let me, just for fund's sake, 156 00:11:35,880 --> 00:11:42,920 Speaker 1: breakdown that definition fixed amount, right, fixed amount of a 157 00:11:43,000 --> 00:11:47,240 Speaker 1: particular investment. So the fixed amount that's shorter workouts people. 158 00:11:48,320 --> 00:11:51,040 Speaker 1: Fixed amount, even though it sounds like it shouldn't be, 159 00:11:51,080 --> 00:11:53,360 Speaker 1: I'm gonna take it there because fixed amount means it 160 00:11:53,400 --> 00:11:59,320 Speaker 1: doesn't matter. It's the frequency that matters. You can't say 161 00:11:59,400 --> 00:12:02,520 Speaker 1: just can't say, you know only I'm gonna get to 162 00:12:02,559 --> 00:12:06,559 Speaker 1: that in a second. But it's it's doing something that's 163 00:12:06,600 --> 00:12:10,120 Speaker 1: just frequency. So when we talk about fixed amount frequency, 164 00:12:11,880 --> 00:12:17,880 Speaker 1: let's break down the definition fixed amount. For me, that's 165 00:12:17,880 --> 00:12:22,040 Speaker 1: just frequency. Fixed amount. You're going to the gym. You 166 00:12:22,080 --> 00:12:24,200 Speaker 1: pick a number of workouts you're gonna do per week, 167 00:12:24,760 --> 00:12:30,400 Speaker 1: and that's your fixed amount. Number two particular investment. That 168 00:12:30,520 --> 00:12:33,600 Speaker 1: breaks it down to what for me, that's the five 169 00:12:33,640 --> 00:12:43,120 Speaker 1: components of fitness. You're doing different things of our particular investment. 170 00:12:43,720 --> 00:12:45,839 Speaker 1: So you're doing your cardio, you're doing your strength, you're 171 00:12:45,840 --> 00:12:49,360 Speaker 1: doing your balance, you're doing your body composition, you're you're 172 00:12:49,400 --> 00:12:54,680 Speaker 1: focusing on your diet. So particular investment a fixed amount 173 00:12:54,720 --> 00:12:59,400 Speaker 1: of a particular investment. That not a lot, but you're 174 00:12:59,440 --> 00:13:05,920 Speaker 1: doing consistently the five components of fitness. Number three, regular schedule. 175 00:13:06,320 --> 00:13:11,560 Speaker 1: It's everything fixed amount, particular investment, regular schedule, it's exactly 176 00:13:11,640 --> 00:13:15,839 Speaker 1: what it sounds like. And finally, regardless of share price. 177 00:13:16,120 --> 00:13:20,760 Speaker 1: For me, that's every workout matters, regardless of share price. Right, 178 00:13:20,760 --> 00:13:23,439 Speaker 1: you're gonna you're gonna do some workouts that are an hour, 179 00:13:23,559 --> 00:13:26,440 Speaker 1: You're gonna do some that are three minutes, and it 180 00:13:26,559 --> 00:13:29,600 Speaker 1: all matters. You're gonna buy some stock at twenty, you're 181 00:13:29,600 --> 00:13:34,000 Speaker 1: gonna buy some at three, and it averages out over time. 182 00:13:34,520 --> 00:13:40,800 Speaker 1: You benefit from the regular schedule regardless of duration. For us, 183 00:13:40,800 --> 00:13:45,439 Speaker 1: So share prices, duration an intensity, and it's taking the 184 00:13:45,520 --> 00:13:49,359 Speaker 1: words justin only out, I only did five minutes of 185 00:13:49,360 --> 00:13:52,839 Speaker 1: of stretching. Now you did five minutes. So the dollar 186 00:13:52,960 --> 00:13:58,520 Speaker 1: cost averaging that is everything. And it really goes to 187 00:13:59,440 --> 00:14:04,000 Speaker 1: starting early. Now. I know most people aren't gonna be 188 00:14:04,200 --> 00:14:07,160 Speaker 1: exercising in their twenties the way they will be in 189 00:14:07,200 --> 00:14:10,160 Speaker 1: their forties and fifties, and that's unfortunate, and hopefully over 190 00:14:10,200 --> 00:14:17,120 Speaker 1: time more people do because as I said, when you 191 00:14:17,160 --> 00:14:19,880 Speaker 1: are in your fifties and your sixties, when you started earlier, 192 00:14:20,240 --> 00:14:23,760 Speaker 1: whether it comes to fitness or finance, you're so ahead 193 00:14:23,760 --> 00:14:25,680 Speaker 1: of the game. And that's one of the things that 194 00:14:26,400 --> 00:14:30,320 Speaker 1: I benefit from. Even though I had peaks and valleys 195 00:14:30,360 --> 00:14:32,120 Speaker 1: and in what I did and how much I did 196 00:14:32,200 --> 00:14:35,360 Speaker 1: over the years and decades, I've always been doing something 197 00:14:36,200 --> 00:14:40,440 Speaker 1: very fortunate that that was my philosophy and goals. And 198 00:14:40,480 --> 00:14:44,680 Speaker 1: again it some some years were totally different as far 199 00:14:44,720 --> 00:14:46,880 Speaker 1: as you know how much I did and what I did, 200 00:14:47,080 --> 00:14:51,360 Speaker 1: But I was always doing something. And I should say, 201 00:14:51,400 --> 00:14:53,760 Speaker 1: because as I say that out loud, it still doesn't 202 00:14:53,800 --> 00:14:55,720 Speaker 1: matter when you start. So if you are in your 203 00:14:55,760 --> 00:14:58,920 Speaker 1: fifties and sixties, you start right away, and you dollar 204 00:14:59,000 --> 00:15:04,320 Speaker 1: cost average right out, because hopefully we are going to 205 00:15:04,360 --> 00:15:07,160 Speaker 1: live into our seventies, eighties, nineties, and a hundred. So 206 00:15:07,160 --> 00:15:10,560 Speaker 1: if you're fifty right now, you're halfway there. Start dollar 207 00:15:10,640 --> 00:15:17,840 Speaker 1: cost averaging, all right? Number three? I love this asset allocation? 208 00:15:18,600 --> 00:15:21,800 Speaker 1: All right? In financial terms? What is that? Asset allocation 209 00:15:22,120 --> 00:15:26,480 Speaker 1: is an investment strategy that aims to balance risk, how 210 00:15:26,520 --> 00:15:32,160 Speaker 1: perfect and reward by apportioning a portfolios asset according to 211 00:15:32,200 --> 00:15:39,120 Speaker 1: an individual's goals, risk tolerance, and investment horizon. As I reread, 212 00:15:39,480 --> 00:15:43,160 Speaker 1: these are notes from my book. This is this still 213 00:15:43,200 --> 00:15:46,000 Speaker 1: needs to be a book, Still needs to be a book. 214 00:15:46,080 --> 00:15:50,320 Speaker 1: That's what's so frustrating, by the way, about book publishing anyway. 215 00:15:50,640 --> 00:15:55,560 Speaker 1: How perfect asset allocation? I mean, read it one more time. 216 00:15:56,160 --> 00:16:00,480 Speaker 1: It sounds like it's fitness. It's the same stray. An 217 00:16:00,480 --> 00:16:04,640 Speaker 1: investment strategy that aims to balance risk and reward. How 218 00:16:04,640 --> 00:16:07,000 Speaker 1: many times have I talked about that on Fitness Disrupted. 219 00:16:07,400 --> 00:16:11,840 Speaker 1: That's my job as a personal trainer, as an exercise physiologist, 220 00:16:12,200 --> 00:16:15,280 Speaker 1: as someone who creates content and writes books and does 221 00:16:15,320 --> 00:16:18,280 Speaker 1: the videos. It's to get you greatest results, shortest amount 222 00:16:18,320 --> 00:16:21,920 Speaker 1: of time, least likelihood of injury. That's risk reward. When 223 00:16:21,960 --> 00:16:24,120 Speaker 1: we talk about exercises, as I will in a second, 224 00:16:24,160 --> 00:16:30,640 Speaker 1: that you choose risk reward short term gains. Are you 225 00:16:30,680 --> 00:16:39,000 Speaker 1: a day trader or are you long term investor? Same concept? 226 00:16:40,200 --> 00:16:44,160 Speaker 1: So I mean so powerful the parallels to fitness, right, 227 00:16:45,400 --> 00:16:49,360 Speaker 1: your assets, your allocation of your assets are back to 228 00:16:49,520 --> 00:16:51,640 Speaker 1: and you'll say, we keep going back to it because 229 00:16:51,640 --> 00:16:55,120 Speaker 1: it is that important. The five components of fitness, the 230 00:16:55,200 --> 00:16:59,360 Speaker 1: type of allocation you are giving to your workout routine. 231 00:16:59,600 --> 00:17:02,440 Speaker 1: How many blue chip exercises are in there? And yes, 232 00:17:02,480 --> 00:17:05,440 Speaker 1: I know oftentimes the blue chip exercises are not as 233 00:17:05,520 --> 00:17:08,520 Speaker 1: fun as exciting as the other ones, but you have 234 00:17:08,600 --> 00:17:11,960 Speaker 1: to earn the right to get to those other ones. 235 00:17:12,000 --> 00:17:17,959 Speaker 1: You have to build your portfolio first. Sounds like Peter Brady. 236 00:17:18,119 --> 00:17:20,400 Speaker 1: I'm not sure why my voice went up so high there. 237 00:17:20,440 --> 00:17:24,440 Speaker 1: Maybe just again I get passionate about this stuff. But again, 238 00:17:24,520 --> 00:17:31,200 Speaker 1: five components of fitness muscular strength, muscular endurance, cardio, respiratory endurance, flexibility, 239 00:17:31,200 --> 00:17:34,040 Speaker 1: body composition, your asset allocation. So if you saw a 240 00:17:34,080 --> 00:17:39,040 Speaker 1: pie chart, the visual is so easy and perfect. How 241 00:17:39,080 --> 00:17:41,800 Speaker 1: big is that chunk that you do the most right 242 00:17:42,520 --> 00:17:46,240 Speaker 1: is it? Of your asset allocation? Are you doing strength 243 00:17:47,040 --> 00:17:53,600 Speaker 1: of the time and cardio ten flexibility. Five you want 244 00:17:53,640 --> 00:17:59,840 Speaker 1: to allocate your assets, doesn't have to be proportional, doesn't 245 00:17:59,840 --> 00:18:03,320 Speaker 1: have to be of everything. That's simple math, right. Five 246 00:18:03,320 --> 00:18:06,240 Speaker 1: components of fitness and actually I have sex. Right, I 247 00:18:06,280 --> 00:18:10,399 Speaker 1: throw balance in there. Doesn't have to be equal and 248 00:18:10,400 --> 00:18:14,000 Speaker 1: shouldn't be. And I'm getting ahead of myself. You will 249 00:18:14,040 --> 00:18:16,679 Speaker 1: rebalance your portfolio. But look at the allocation of your 250 00:18:16,680 --> 00:18:20,040 Speaker 1: assets when it comes to your workout plan. And you 251 00:18:20,080 --> 00:18:23,480 Speaker 1: can literally make that pie chart and that's within each workout, 252 00:18:23,880 --> 00:18:27,640 Speaker 1: and then it's within each week. So during each workout, 253 00:18:27,680 --> 00:18:31,560 Speaker 1: what is your allocation of exercises? And during each week 254 00:18:32,200 --> 00:18:35,320 Speaker 1: what are you doing? Are you doing just yoga four 255 00:18:35,400 --> 00:18:38,320 Speaker 1: days a week? And as I say just, I shouldn't 256 00:18:38,320 --> 00:18:41,840 Speaker 1: say just, But are you doing yoga four days a week? 257 00:18:41,840 --> 00:18:44,959 Speaker 1: Do you think you need to add in some other components? 258 00:18:45,640 --> 00:18:49,480 Speaker 1: Are you strength training four days a week? No cardio, 259 00:18:49,720 --> 00:18:54,080 Speaker 1: no stretching, no looking at your diet and eating healthy. 260 00:18:55,280 --> 00:19:01,160 Speaker 1: Asset allocation and the way you are going to allocate 261 00:19:01,200 --> 00:19:06,520 Speaker 1: your assets goes back to your goals, your investment horizon, 262 00:19:06,680 --> 00:19:11,400 Speaker 1: how old you are, your tolerance for risk. Some people 263 00:19:11,480 --> 00:19:13,159 Speaker 1: you you're gonna push it a little harder. I get it. 264 00:19:13,160 --> 00:19:16,800 Speaker 1: You're competitive. Some people don't want to go that hard, 265 00:19:17,760 --> 00:19:22,879 Speaker 1: and you may be competing. So your asset allocation depends 266 00:19:22,880 --> 00:19:26,880 Speaker 1: on so many different factors. But take a good hard 267 00:19:26,960 --> 00:19:29,399 Speaker 1: look at that and see how common sensical it is 268 00:19:30,000 --> 00:19:39,600 Speaker 1: and how healthy your division of exercise assets are. Okay, 269 00:19:39,760 --> 00:19:44,959 Speaker 1: And that leads perfectly to number four diversification. That is 270 00:19:45,040 --> 00:19:51,240 Speaker 1: everything that's variation diversification. Right, you're not gonna put you 271 00:19:51,240 --> 00:19:54,360 Speaker 1: shouldn't many people do all your eggs in one basket. 272 00:19:54,440 --> 00:19:58,560 Speaker 1: You're gonna buy one stock, one really risky stock may 273 00:19:58,680 --> 00:20:04,960 Speaker 1: may go up huge, and it also may plummet, and 274 00:20:05,000 --> 00:20:12,240 Speaker 1: you have nothing. And the diversification part ties in obviously 275 00:20:12,280 --> 00:20:16,560 Speaker 1: to the asset allocation, and that is again taking a 276 00:20:16,560 --> 00:20:23,680 Speaker 1: look at what you're doing. It's essential you need multiple investments. 277 00:20:25,320 --> 00:20:31,160 Speaker 1: And when you diversify, you can have some riskier, some 278 00:20:31,200 --> 00:20:35,800 Speaker 1: more fun movements, but you need to have what those 279 00:20:35,840 --> 00:20:39,960 Speaker 1: blue chip exercises. You need to have a mix of 280 00:20:40,200 --> 00:20:44,600 Speaker 1: the five components of fitness. You need to be diversified. 281 00:20:45,000 --> 00:20:47,919 Speaker 1: Now when you're younger, same thing with investing, right, you 282 00:20:47,920 --> 00:20:52,080 Speaker 1: can be riskier. Why when it comes to fitness, your 283 00:20:52,119 --> 00:20:55,760 Speaker 1: body is more resilient. You don't need as much recovery. 284 00:20:55,880 --> 00:20:59,680 Speaker 1: You can be less diversified when you're younger, but you 285 00:20:59,760 --> 00:21:04,240 Speaker 1: still need to build that base. You still need to 286 00:21:04,280 --> 00:21:08,480 Speaker 1: build that nest egg. You still need those exercises that 287 00:21:08,560 --> 00:21:13,320 Speaker 1: you will be doing more of when you're fifty. You 288 00:21:13,359 --> 00:21:18,520 Speaker 1: need the diversification, and that is so often the problem 289 00:21:18,720 --> 00:21:21,320 Speaker 1: is we do what we were good at, what we're 290 00:21:21,359 --> 00:21:25,720 Speaker 1: genetically predisposed to, and what we enjoy. And that's fine. 291 00:21:28,000 --> 00:21:33,840 Speaker 1: But if you're in your twenties thirties and you're less diversified, Okay, 292 00:21:33,960 --> 00:21:36,200 Speaker 1: so maybe sixty percent of your time you're doing that 293 00:21:36,840 --> 00:21:40,480 Speaker 1: mode of exercise that you absolutely love without other forty 294 00:21:40,680 --> 00:21:43,520 Speaker 1: try to split it up into the stretching, into the 295 00:21:43,520 --> 00:21:47,560 Speaker 1: balance work. You know, uh, if you're doing primarily cardio, 296 00:21:47,680 --> 00:21:53,480 Speaker 1: some strength work and then you rebalance. But I'm getting ahead. 297 00:21:55,520 --> 00:21:58,760 Speaker 1: I love this number. You know what, number five. It's 298 00:21:58,800 --> 00:22:03,480 Speaker 1: coming up right after a break. So we have three left. 299 00:22:04,960 --> 00:22:08,600 Speaker 1: Next one is risk investment risk, so you can think 300 00:22:08,600 --> 00:22:11,160 Speaker 1: about that quick break, final break. We'll be right back 301 00:22:22,200 --> 00:22:26,080 Speaker 1: talking about the seven fundamentals of your fitness for a 302 00:22:26,320 --> 00:22:31,320 Speaker 1: one K. I have given you four so far, three left, 303 00:22:31,880 --> 00:22:35,400 Speaker 1: and as I said before the break, investment risk, investment, 304 00:22:35,480 --> 00:22:41,480 Speaker 1: risk is just huge. That's huge. And I know that, yes, 305 00:22:42,280 --> 00:22:46,160 Speaker 1: you know, we we like to do some riskier movements 306 00:22:46,359 --> 00:22:50,320 Speaker 1: and some fun movements, and quite often that you are connected. 307 00:22:50,480 --> 00:22:53,120 Speaker 1: And that's part of the problem is the fun movements 308 00:22:53,160 --> 00:22:59,840 Speaker 1: are riskier. But oftentimes the riskier movements are just they're unnecessary. 309 00:23:01,600 --> 00:23:07,400 Speaker 1: I watch people doing some really complicated, complex, advanced movements 310 00:23:07,440 --> 00:23:12,000 Speaker 1: that shouldn't be and that is a huge part of 311 00:23:13,040 --> 00:23:18,760 Speaker 1: the current fitness world. It's people with going back to 312 00:23:18,800 --> 00:23:23,400 Speaker 1: the four I've been through, not diversified portfolio, not allocating 313 00:23:23,480 --> 00:23:28,119 Speaker 1: assets well, very few blue chip exercises, if any, and 314 00:23:28,160 --> 00:23:32,399 Speaker 1: it's just full of risk. And my question always is, 315 00:23:32,440 --> 00:23:36,840 Speaker 1: as I watch someone doing these exercises, do they even 316 00:23:36,880 --> 00:23:40,600 Speaker 1: know how risky these moves are? Do they know how 317 00:23:40,640 --> 00:23:44,960 Speaker 1: poor their form is? And the problem with investment risk 318 00:23:45,000 --> 00:23:49,880 Speaker 1: when it comes to exercises, you rarely hurt yourself during 319 00:23:49,920 --> 00:23:55,920 Speaker 1: the movement. They are chronic problems, not acute. Sure, some 320 00:23:55,960 --> 00:23:59,320 Speaker 1: people I pulled my back, I pulled this muscle, you know, 321 00:23:59,440 --> 00:24:04,040 Speaker 1: I tore something, But many of the exercises I'm talking about, 322 00:24:04,040 --> 00:24:06,960 Speaker 1: it's a chronic thing. So you are back to the 323 00:24:06,960 --> 00:24:10,240 Speaker 1: analogy about bending a paper clip or a credit card. 324 00:24:11,640 --> 00:24:17,560 Speaker 1: It fails slowly, you deform tissues and you just create 325 00:24:17,600 --> 00:24:22,800 Speaker 1: problems in your body that don't rear their ugly head 326 00:24:22,920 --> 00:24:26,240 Speaker 1: for months, but by the time they do, it's a 327 00:24:26,359 --> 00:24:32,000 Speaker 1: huge problem. So again, if you've listened to so many 328 00:24:32,000 --> 00:24:35,960 Speaker 1: of my shows, it's all about mitigating the risk. And 329 00:24:36,000 --> 00:24:37,879 Speaker 1: I'm not saying you don't push yourself. And I'm not 330 00:24:37,920 --> 00:24:40,280 Speaker 1: saying you don't push yourself when it comes to complexity 331 00:24:40,280 --> 00:24:43,640 Speaker 1: of exercises or the intensity of exercises, but you've got 332 00:24:43,640 --> 00:24:45,359 Speaker 1: to be smart and you have to start with the 333 00:24:45,440 --> 00:24:48,520 Speaker 1: knowledge of what you are doing. And that is hopefully 334 00:24:48,520 --> 00:24:50,480 Speaker 1: why one of the reasons why you listen to the show. 335 00:24:52,280 --> 00:24:54,840 Speaker 1: All the bad information out there, all of these exercises 336 00:24:54,840 --> 00:24:58,560 Speaker 1: that are being pushed with ridiculous people don't even know 337 00:24:58,600 --> 00:25:00,920 Speaker 1: the correct form. Can tell you how many times I've 338 00:25:00,960 --> 00:25:03,760 Speaker 1: watched a trainer next to a person doing an exercise, 339 00:25:04,080 --> 00:25:06,840 Speaker 1: watching the person do the exercise, and I'm going, how 340 00:25:06,880 --> 00:25:09,359 Speaker 1: how is this trainer allowing this person to do that 341 00:25:09,440 --> 00:25:13,919 Speaker 1: exercise with that form? They must not know. So this 342 00:25:14,000 --> 00:25:17,119 Speaker 1: is a huge part of your four oh one K 343 00:25:17,280 --> 00:25:20,639 Speaker 1: fitness plan. I am most proud of the fact that 344 00:25:20,680 --> 00:25:24,160 Speaker 1: I am injury free at fifty one. Having done all 345 00:25:24,280 --> 00:25:27,200 Speaker 1: the events that I've done, It's not so much how 346 00:25:27,200 --> 00:25:29,960 Speaker 1: fast I've gone or how many I've done. That's fun. 347 00:25:30,200 --> 00:25:32,800 Speaker 1: It's taken me around the world. But I've mixed it 348 00:25:32,920 --> 00:25:37,119 Speaker 1: up and I have looked at risk and I've walked 349 00:25:37,160 --> 00:25:42,760 Speaker 1: away from certain you know, events, exercises, not not on 350 00:25:42,800 --> 00:25:46,160 Speaker 1: the course. But I always am balancing risk. I'm looking 351 00:25:46,200 --> 00:25:49,840 Speaker 1: at the long term horizon. I'm saying, what what is 352 00:25:51,119 --> 00:25:54,480 Speaker 1: the cost benefit of what I'm about to do? And 353 00:25:55,280 --> 00:25:58,600 Speaker 1: so often you don't know, And that's why you listen 354 00:25:58,640 --> 00:26:03,359 Speaker 1: to the show, because you really want to minimize risk 355 00:26:03,520 --> 00:26:08,600 Speaker 1: while maximizing your results. And that's science and an art, 356 00:26:09,720 --> 00:26:13,520 Speaker 1: and that's why there is no one size fits all program. 357 00:26:13,560 --> 00:26:19,120 Speaker 1: It is different for everybody. But let's be honest. When 358 00:26:19,119 --> 00:26:22,720 Speaker 1: in doubt, leave it out. When in doubt. If you 359 00:26:22,760 --> 00:26:24,920 Speaker 1: if you're questioning, if you're taking a class and doesn't 360 00:26:24,960 --> 00:26:28,120 Speaker 1: feel right and you're using heavy weights and you're doing 361 00:26:28,160 --> 00:26:32,560 Speaker 1: movements that are you know, complicated your full body and 362 00:26:32,600 --> 00:26:37,919 Speaker 1: don't feel right, well, don't do it better too, you know, 363 00:26:38,160 --> 00:26:41,840 Speaker 1: live to work out another day. So minimize the risk. 364 00:26:42,560 --> 00:26:44,719 Speaker 1: And to minimize the risk, you first need to know 365 00:26:46,000 --> 00:26:48,000 Speaker 1: what is risky and why you are doing it and 366 00:26:48,440 --> 00:26:51,840 Speaker 1: how you do it correctly. And this goes to progression 367 00:26:51,880 --> 00:26:56,760 Speaker 1: as well. So risk investment risk is huge as we 368 00:26:56,800 --> 00:26:59,480 Speaker 1: get older. What do you do? You take more of 369 00:26:59,480 --> 00:27:02,879 Speaker 1: the risk out, Just like with your investments, you've built 370 00:27:02,920 --> 00:27:08,800 Speaker 1: up that next day, you've built up that that fitness level. Again, 371 00:27:08,840 --> 00:27:11,919 Speaker 1: that doesn't mean you don't go hard occasionally, you just 372 00:27:11,960 --> 00:27:16,399 Speaker 1: do it differently and even more intelligently, so you know 373 00:27:16,520 --> 00:27:18,320 Speaker 1: when you're in your sixties seventies, you don't have this 374 00:27:18,440 --> 00:27:21,280 Speaker 1: crazy portfolio where you may lose it all. You've worked 375 00:27:21,320 --> 00:27:24,760 Speaker 1: too hard. Same exact concept with your fitness. You've worked 376 00:27:24,760 --> 00:27:28,720 Speaker 1: too hard for decades and as I will end your 377 00:27:28,800 --> 00:27:31,200 Speaker 1: you should be in a maintenance phase. Now you're enjoying 378 00:27:31,440 --> 00:27:37,600 Speaker 1: all your hard work. So you pick your battles the 379 00:27:37,640 --> 00:27:43,080 Speaker 1: investment risk. I love these topics Number six two left 380 00:27:43,480 --> 00:27:48,600 Speaker 1: expected returns. How great is That's? How perfect is that 381 00:27:48,800 --> 00:27:54,320 Speaker 1: for fitness and finance? Right? You shouldn't expect to hit 382 00:27:54,359 --> 00:27:57,760 Speaker 1: it out of the park with your investments right away. 383 00:27:57,880 --> 00:28:02,320 Speaker 1: It's a long term investing, long term horizon. You didn't 384 00:28:02,400 --> 00:28:07,439 Speaker 1: gain all that weight in two months. We're six months 385 00:28:07,440 --> 00:28:10,119 Speaker 1: for that matter. Quite often, and you shouldn't expect to 386 00:28:10,160 --> 00:28:14,720 Speaker 1: lose it. And if you're working on strength, if you're 387 00:28:14,720 --> 00:28:18,280 Speaker 1: working on you know, being competitive in a specific sport, 388 00:28:18,480 --> 00:28:23,720 Speaker 1: give it time. Give it time so you're expected returns 389 00:28:24,160 --> 00:28:27,280 Speaker 1: long term investing. This is your four oh one K. 390 00:28:28,320 --> 00:28:32,440 Speaker 1: You need to give it time. And that is one 391 00:28:32,480 --> 00:28:35,800 Speaker 1: of the reasons so many people quit is because of 392 00:28:35,840 --> 00:28:40,760 Speaker 1: the claims that products and people make on how quickly 393 00:28:41,280 --> 00:28:44,160 Speaker 1: their program or product is going to get your results. 394 00:28:45,840 --> 00:28:50,840 Speaker 1: It's long term. I never wanted my clients to tell 395 00:28:50,880 --> 00:28:53,680 Speaker 1: me that they lost eight pounds in a week. That's 396 00:28:53,680 --> 00:28:57,920 Speaker 1: not feasible as far as fat and and you know 397 00:28:58,040 --> 00:29:03,600 Speaker 1: that's shedding a a lot of water, and it's too 398 00:29:03,640 --> 00:29:06,880 Speaker 1: much slow and steady. One to two pounds a week. 399 00:29:08,440 --> 00:29:11,479 Speaker 1: That is what the vast majority of fitness professionals who 400 00:29:11,560 --> 00:29:14,120 Speaker 1: know what they're talking about will suggest. Now, obviously, if 401 00:29:14,120 --> 00:29:18,760 Speaker 1: you weigh more, you can lose more, but by and large, 402 00:29:18,760 --> 00:29:22,160 Speaker 1: when we're talking about clerk deficits, and you know, burning 403 00:29:22,200 --> 00:29:25,680 Speaker 1: a certain amount of calories and taking in less pound 404 00:29:25,720 --> 00:29:29,520 Speaker 1: being thirty seven thousand cowie deficit is two pounds a week. 405 00:29:29,680 --> 00:29:32,880 Speaker 1: That's a thousand cowries a day. Some of that comes 406 00:29:32,920 --> 00:29:36,760 Speaker 1: from exercise. Some of that comes from what you eat 407 00:29:38,200 --> 00:29:41,080 Speaker 1: and cleaning up your diet. But that's where you start 408 00:29:41,120 --> 00:29:46,240 Speaker 1: to see the long term approach, long term investing. That's 409 00:29:46,280 --> 00:29:49,600 Speaker 1: my father's whole philosophy, and I took that same long 410 00:29:49,720 --> 00:29:54,840 Speaker 1: term investing, long term approach, my expected returns. I have 411 00:29:54,880 --> 00:29:56,800 Speaker 1: short term goals and I have long term goals, but 412 00:29:57,040 --> 00:30:00,560 Speaker 1: the expectations are not You know that I'm gonna run 413 00:30:00,560 --> 00:30:04,800 Speaker 1: a sub three marathon. You know in my first five 414 00:30:04,960 --> 00:30:09,800 Speaker 1: ten marathons, all of my gains took time, and I 415 00:30:09,840 --> 00:30:13,680 Speaker 1: gave it time, and you should too. And when you 416 00:30:13,720 --> 00:30:17,720 Speaker 1: do that, it takes the pressure off. You get off 417 00:30:17,720 --> 00:30:20,840 Speaker 1: that scale. You don't expect to lose five pounds a week. 418 00:30:21,600 --> 00:30:24,800 Speaker 1: You do all these things I'm talking about dollar cost 419 00:30:24,840 --> 00:30:31,560 Speaker 1: averaging a little bit frequently. It's doable that way. So 420 00:30:31,640 --> 00:30:39,480 Speaker 1: expected returns huge part of both finance and fitness. Investing 421 00:30:39,560 --> 00:30:45,000 Speaker 1: in your health long term. Don't expect that scale to 422 00:30:45,120 --> 00:30:49,800 Speaker 1: show twenty pounds down in two months. You could actually 423 00:30:49,840 --> 00:30:52,920 Speaker 1: two months, two pounds a week, sixteen if you have more. 424 00:30:53,360 --> 00:30:57,800 Speaker 1: But you get my point. You have to give it time. 425 00:30:59,040 --> 00:31:03,720 Speaker 1: And as I st ass so frequently, when you give 426 00:31:03,760 --> 00:31:08,600 Speaker 1: it time, and when you take the expected returns, the 427 00:31:08,640 --> 00:31:11,520 Speaker 1: focus off of the weight loss. The expected returns are 428 00:31:11,560 --> 00:31:16,360 Speaker 1: feeling good, the expected returns are being pain free. Those 429 00:31:16,400 --> 00:31:19,160 Speaker 1: are great expected returns. So not only do you give 430 00:31:19,560 --> 00:31:25,680 Speaker 1: your expected returns time, but the returns you expect need 431 00:31:25,720 --> 00:31:29,440 Speaker 1: to be reframed. There's a huge part of what my 432 00:31:29,720 --> 00:31:32,160 Speaker 1: you know what I will be talking about for decades 433 00:31:32,200 --> 00:31:35,720 Speaker 1: to come. Yes, weight loss is important, but the returns 434 00:31:35,760 --> 00:31:40,560 Speaker 1: we get from exercise so much more then that scale. 435 00:31:41,120 --> 00:31:47,320 Speaker 1: All right, let's finish this up. Number seven. Rebalancing your portfolio. 436 00:31:47,880 --> 00:31:51,000 Speaker 1: This is where the whole concept for this four own 437 00:31:51,080 --> 00:31:56,480 Speaker 1: K fitness plan came from. Yet it's all connected, but 438 00:31:56,560 --> 00:32:00,160 Speaker 1: it's about rebalancing your portfolio as you age. That have 439 00:32:00,360 --> 00:32:03,440 Speaker 1: to say, every time I talk about age and exercise, 440 00:32:04,440 --> 00:32:09,000 Speaker 1: I have clients you know, who are former clients in 441 00:32:09,000 --> 00:32:15,400 Speaker 1: their sixties seventies now who are going hard. So even 442 00:32:15,440 --> 00:32:18,400 Speaker 1: though we're gonna rebalance our portfolio does not mean you 443 00:32:18,440 --> 00:32:21,560 Speaker 1: can't put yourself. You actually should. But it goes to 444 00:32:21,640 --> 00:32:24,440 Speaker 1: everything I just talked about, the dollar cost averaging, the 445 00:32:24,480 --> 00:32:28,240 Speaker 1: asset allocation, the minimizing the risk. So as we get older, 446 00:32:28,520 --> 00:32:34,000 Speaker 1: we take more of the risk out and you rebalance 447 00:32:34,000 --> 00:32:36,640 Speaker 1: your portfolios, you age. What does that mean? You know, 448 00:32:36,720 --> 00:32:41,440 Speaker 1: in specifics, it's more prehab. I realized now that when 449 00:32:41,480 --> 00:32:43,320 Speaker 1: I go to the gym, I spend a heck of 450 00:32:43,360 --> 00:32:45,640 Speaker 1: a lot more time doing shoulder work and the lower 451 00:32:45,680 --> 00:32:50,120 Speaker 1: back work and stretching and and you know, even more 452 00:32:50,200 --> 00:32:54,280 Speaker 1: of the blue chip exercises because it's about sanity, not 453 00:32:54,440 --> 00:32:58,600 Speaker 1: vanity as much, and it's about being pain free. So 454 00:32:58,600 --> 00:33:01,160 Speaker 1: it's about making sure my links are not weak links. 455 00:33:01,560 --> 00:33:03,200 Speaker 1: And when I say that I'm injury free, that does 456 00:33:03,240 --> 00:33:05,800 Speaker 1: not mean that I don't present with aches and pains 457 00:33:05,840 --> 00:33:08,320 Speaker 1: and I go, oh, my lower back and stuff. If 458 00:33:08,320 --> 00:33:10,640 Speaker 1: I'm sitting a long time driving to you know, hockey 459 00:33:10,680 --> 00:33:14,280 Speaker 1: tournaments and things like that. So my rebalancing of my 460 00:33:14,400 --> 00:33:18,080 Speaker 1: exercise portfolio is to mitigate that pain and get rid 461 00:33:18,120 --> 00:33:22,480 Speaker 1: of it. I want to feel good, looking good. Sure 462 00:33:22,560 --> 00:33:25,440 Speaker 1: that's gonna come. You know, whether your goal is to 463 00:33:25,480 --> 00:33:27,840 Speaker 1: look good, feel good, live longer doesn't matter which reason 464 00:33:27,880 --> 00:33:31,400 Speaker 1: you start with. You get the other two. But when 465 00:33:31,400 --> 00:33:34,720 Speaker 1: it comes to rebalancing your portfolio, the living longer part 466 00:33:34,880 --> 00:33:39,600 Speaker 1: more important when we're sixty eight than when we're so 467 00:33:39,640 --> 00:33:44,000 Speaker 1: the exercises you choose and rebalancing your portfolio. It's basically 468 00:33:44,040 --> 00:33:47,520 Speaker 1: getting away from a lot of the vanity stuff and 469 00:33:47,560 --> 00:33:52,000 Speaker 1: focusing more on the exercises that are going to bulletproof 470 00:33:52,080 --> 00:33:56,240 Speaker 1: your body prehab versus rehab. I don't want to go 471 00:33:56,320 --> 00:34:01,200 Speaker 1: to rehab for anything. But the only time I've ever 472 00:34:01,240 --> 00:34:03,800 Speaker 1: been to rehab was when I blew my shoulder out 473 00:34:03,800 --> 00:34:07,160 Speaker 1: in high school football. And that is because I have 474 00:34:07,320 --> 00:34:13,000 Speaker 1: rebalanced my exercise portfolio with every decade. Now, as I 475 00:34:13,080 --> 00:34:15,799 Speaker 1: say that, next weekend, I am running across the Grand 476 00:34:15,840 --> 00:34:18,560 Speaker 1: Canyon and back scared out of my mind, which is 477 00:34:18,600 --> 00:34:21,200 Speaker 1: awesome because I've been nervous about an event in a 478 00:34:21,200 --> 00:34:25,279 Speaker 1: long time. I'm undertrained, but that's also one of my 479 00:34:26,040 --> 00:34:29,239 Speaker 1: you know, a topic for another day. But I'm not 480 00:34:29,239 --> 00:34:31,520 Speaker 1: gonna get hurt in training and I have a base 481 00:34:31,560 --> 00:34:35,000 Speaker 1: of strength. So when we talk about rebalancing your portfolio, 482 00:34:35,280 --> 00:34:37,719 Speaker 1: for those of you who are athletes and have been competitive, 483 00:34:38,080 --> 00:34:42,880 Speaker 1: you gotta pull back. And it's not about you know 484 00:34:42,920 --> 00:34:45,440 Speaker 1: how far I go or how fast I go, it's 485 00:34:45,440 --> 00:34:48,280 Speaker 1: how frequently I go. That's a huge part of rebalancing 486 00:34:48,280 --> 00:34:52,160 Speaker 1: your portfolio. But it's putting more of the exercises and 487 00:34:52,239 --> 00:34:55,520 Speaker 1: workouts in that are going to keep you pain free. 488 00:34:56,200 --> 00:35:00,000 Speaker 1: It's changing the duration. You know, maybe you're not running 489 00:35:00,080 --> 00:35:04,040 Speaker 1: ten miles, you're running five miles, you know, twice, you know, 490 00:35:04,280 --> 00:35:10,080 Speaker 1: on Monday and Wednesday. Rebalancing your portfolio to stay healthy, 491 00:35:10,120 --> 00:35:16,000 Speaker 1: to live longer. That is huge. And to bring that 492 00:35:16,080 --> 00:35:19,239 Speaker 1: all to a close. This is the maintenance phases I 493 00:35:19,320 --> 00:35:22,360 Speaker 1: just talked about. So when you put the work in, 494 00:35:22,480 --> 00:35:26,560 Speaker 1: when you do everything the six components I talked about previously, 495 00:35:27,160 --> 00:35:30,440 Speaker 1: that's the great news, the rebalancing your portfolio. And I 496 00:35:30,480 --> 00:35:35,040 Speaker 1: have felt this psychologically and said, you know, I've earned 497 00:35:35,040 --> 00:35:41,040 Speaker 1: the right to do less, not less frequently, but I 498 00:35:41,080 --> 00:35:43,160 Speaker 1: don't have to go as far. I don't have to 499 00:35:43,160 --> 00:35:45,839 Speaker 1: go as fast, I don't have to lift as much. 500 00:35:47,160 --> 00:35:49,920 Speaker 1: I want to feel good and mixing it all up 501 00:35:50,040 --> 00:35:53,960 Speaker 1: and doing everything I just spoke about, changing the assets up, 502 00:35:53,960 --> 00:35:56,919 Speaker 1: taking more of the risk out. That's a fun thing. 503 00:35:59,160 --> 00:36:01,840 Speaker 1: It's the maintenance days. That's one thing I have to 504 00:36:01,960 --> 00:36:04,440 Speaker 1: stress to those of you who don't believe that you 505 00:36:04,520 --> 00:36:06,680 Speaker 1: get to a point where what you did to get 506 00:36:06,719 --> 00:36:09,520 Speaker 1: there you don't have to do anymore. I have to 507 00:36:09,560 --> 00:36:12,960 Speaker 1: do the iron Man's that I did, never had to 508 00:36:13,000 --> 00:36:15,960 Speaker 1: do those, but it was more mental. But I digress. 509 00:36:17,280 --> 00:36:21,000 Speaker 1: There is a point with your eating where it gets easier. 510 00:36:21,120 --> 00:36:23,920 Speaker 1: There is a point with your exercise that you don't have. 511 00:36:24,120 --> 00:36:29,239 Speaker 1: You you sit back. It's like you retire and you 512 00:36:29,440 --> 00:36:35,040 Speaker 1: live off the investments that you have built up and 513 00:36:35,280 --> 00:36:40,840 Speaker 1: paid into over the decades. You're still doing things, but 514 00:36:40,920 --> 00:36:43,319 Speaker 1: you're in a phase where you do more of what 515 00:36:43,360 --> 00:36:47,000 Speaker 1: you enjoy, you do less of the stuff you didn't 516 00:36:47,719 --> 00:36:51,960 Speaker 1: because you have built a really strong foundation, and that's 517 00:36:52,000 --> 00:36:56,719 Speaker 1: the reward. You rebalance your portfolio in a way where 518 00:36:56,719 --> 00:36:59,000 Speaker 1: you're doing more fun things, so you might not even 519 00:36:59,040 --> 00:37:01,319 Speaker 1: be go into the gym as my or the strength training. 520 00:37:01,320 --> 00:37:03,000 Speaker 1: You still have to do that, but you may be 521 00:37:03,080 --> 00:37:06,399 Speaker 1: playing more golf and more tennis, and going for more 522 00:37:06,440 --> 00:37:09,640 Speaker 1: walks and playing with your kids and your grandkids. But 523 00:37:09,719 --> 00:37:13,480 Speaker 1: you're rebalancing your portfolio, looking at your age, looking at 524 00:37:13,520 --> 00:37:16,359 Speaker 1: your goals, and it's often the goals that change. Let's 525 00:37:16,360 --> 00:37:19,000 Speaker 1: be honest. I don't need to break ten hours for 526 00:37:19,040 --> 00:37:21,120 Speaker 1: an iron man. I don't need to break three hours 527 00:37:21,160 --> 00:37:26,919 Speaker 1: for a marathon anymore. Thank goodness, and those of you 528 00:37:27,280 --> 00:37:30,200 Speaker 1: who keep chasing those things you know, and not to 529 00:37:30,239 --> 00:37:34,240 Speaker 1: say you can't, but within even want to say within reason, 530 00:37:34,440 --> 00:37:41,200 Speaker 1: listen the risk reward, rebalance your portfolio so you can 531 00:37:41,320 --> 00:37:45,239 Speaker 1: enjoy all of that work, all of that investment you 532 00:37:45,239 --> 00:37:51,279 Speaker 1: have done prior. I love this topic, bringing it at 533 00:37:51,360 --> 00:37:55,200 Speaker 1: all to an end, and I hope you enjoyed this. 534 00:37:55,440 --> 00:37:59,799 Speaker 1: And I really I'm kind of motivated to rewrite this 535 00:38:00,080 --> 00:38:04,360 Speaker 1: or put it out there again. Really fun full circle story, 536 00:38:04,760 --> 00:38:08,640 Speaker 1: New York's stock exchange. So spent that three months on 537 00:38:08,680 --> 00:38:13,840 Speaker 1: the floor. Hated it with a passion. Gotta be honest. Summer, 538 00:38:13,880 --> 00:38:16,960 Speaker 1: I'm in my twenties, brutally hot by the way, lived 539 00:38:17,320 --> 00:38:19,560 Speaker 1: fifty six and second to New York City. Would put 540 00:38:19,560 --> 00:38:21,560 Speaker 1: on a suit, which for those people who know, I 541 00:38:21,560 --> 00:38:24,480 Speaker 1: don't even wear sleeves anymore. If I put on sleeves, 542 00:38:25,120 --> 00:38:27,439 Speaker 1: that's dressed up for me. So put on a suit. 543 00:38:27,840 --> 00:38:32,960 Speaker 1: August June July August, New York City. Get on the subway. 544 00:38:33,120 --> 00:38:36,200 Speaker 1: It's two hundred degrees down in the subway. You gotta 545 00:38:36,280 --> 00:38:39,359 Speaker 1: suit on. The cars are packed. Usually have to wait 546 00:38:39,400 --> 00:38:42,120 Speaker 1: for three or four cars you know, subway train to 547 00:38:42,160 --> 00:38:45,920 Speaker 1: come by before you even get on. Just horrible. And 548 00:38:45,920 --> 00:38:47,319 Speaker 1: then to go to a job that I didn't like. 549 00:38:48,360 --> 00:38:52,440 Speaker 1: So full circle. Many years later, I you know, this 550 00:38:52,520 --> 00:38:56,160 Speaker 1: was about a couple of years ago, decades later, fitness 551 00:38:56,200 --> 00:38:59,520 Speaker 1: advisor for Nautilus, and we rang the bell. We rang 552 00:38:59,600 --> 00:39:01,840 Speaker 1: the bell on the floor of the New York Stock Exchange. 553 00:39:01,920 --> 00:39:05,799 Speaker 1: I was on a Bowflex Max on the floor. And 554 00:39:05,880 --> 00:39:08,640 Speaker 1: to have come back and to have made my passion 555 00:39:08,680 --> 00:39:12,120 Speaker 1: my vocation and to look around and go, okay, this 556 00:39:12,160 --> 00:39:15,359 Speaker 1: is this is kind of cool. I I followed, you know, 557 00:39:15,440 --> 00:39:18,160 Speaker 1: my dreams. I worked really hard and I'm doing what 558 00:39:18,200 --> 00:39:21,880 Speaker 1: I love. And part of that was, you know, going 559 00:39:21,920 --> 00:39:25,319 Speaker 1: through that, trying different things, and it was very cool, 560 00:39:25,840 --> 00:39:29,160 Speaker 1: just full circle back and actually had to watch the 561 00:39:29,160 --> 00:39:33,000 Speaker 1: clip last night, ended up on squawk Box and it 562 00:39:33,120 --> 00:39:34,880 Speaker 1: was referred to as a dude on a bow flex 563 00:39:34,920 --> 00:39:38,959 Speaker 1: as uh. Some of the anchors of squawk Box were 564 00:39:39,200 --> 00:39:41,840 Speaker 1: commenting on how bad I made them feel for eating 565 00:39:41,840 --> 00:39:46,960 Speaker 1: their donuts Jim Cramers that morning. So anyway, I digress. 566 00:39:48,440 --> 00:39:53,920 Speaker 1: Approach your fitness like your finance, invest in your health, 567 00:39:54,600 --> 00:39:59,840 Speaker 1: the same concepts, same common sense. As I say on 568 00:40:00,040 --> 00:40:03,160 Speaker 1: this show, it's about the science, it's about the anecdotal, 569 00:40:03,280 --> 00:40:07,839 Speaker 1: and then it's the common sense. And although these concepts 570 00:40:08,160 --> 00:40:15,439 Speaker 1: pretty simple and straightforward. Successive moderation that's what works. Thank 571 00:40:15,480 --> 00:40:18,360 Speaker 1: you for listening. Listen. Have you rated the show? Have 572 00:40:18,480 --> 00:40:22,400 Speaker 1: you subscribed to this show? Have you told friends? Get 573 00:40:22,440 --> 00:40:24,160 Speaker 1: on it? Get on it? And for those of you 574 00:40:24,160 --> 00:40:26,359 Speaker 1: who have, thank you so much. And if you want 575 00:40:26,360 --> 00:40:28,319 Speaker 1: to reach out, I love it and more and more 576 00:40:28,360 --> 00:40:31,680 Speaker 1: of you are comments, questions, topics you want cover. Tom 577 00:40:31,840 --> 00:40:35,080 Speaker 1: h Fit is my Instagram as well as Twitter, Tom 578 00:40:35,200 --> 00:40:38,160 Speaker 1: h fit, uh Fitness disrupted dot com. You go to 579 00:40:38,200 --> 00:40:40,920 Speaker 1: my website see more about myself and the show and 580 00:40:40,960 --> 00:40:43,720 Speaker 1: all those kind of things, and thank you for listening. 581 00:40:43,880 --> 00:40:47,000 Speaker 1: I absolutely love what I do and to think back 582 00:40:47,040 --> 00:40:49,400 Speaker 1: to those days on Wall Street and you know, we 583 00:40:49,440 --> 00:40:53,080 Speaker 1: all pay our dues and that makes it that much 584 00:40:53,120 --> 00:40:58,000 Speaker 1: more rewarding when we get there. I love what I 585 00:40:58,040 --> 00:41:01,520 Speaker 1: do and my goal is to help you have your 586 00:41:01,960 --> 00:41:05,600 Speaker 1: best life. Thank you for listening. I am Tom Holland. 587 00:41:06,080 --> 00:41:14,400 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 588 00:41:14,440 --> 00:41:17,919 Speaker 1: a production of I Heart Radio. For more podcasts from 589 00:41:17,920 --> 00:41:21,640 Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple Podcasts, 590 00:41:21,920 --> 00:41:24,080 Speaker 1: or wherever you listen to your favorite shows.