1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,160 --> 00:00:16,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Why 3 00:00:16,160 --> 00:00:19,520 Speaker 1: then tis none to you? Where there is nothing either 4 00:00:19,640 --> 00:00:25,000 Speaker 1: good or bad, but thinking makes it so. It's not 5 00:00:25,079 --> 00:00:29,159 Speaker 1: often that I quote Shakespeare on this show, and for 6 00:00:29,240 --> 00:00:32,520 Speaker 1: good reason. That was horrible as far as acting goes, 7 00:00:33,400 --> 00:00:37,840 Speaker 1: but it goes directly to one of my favorite topics 8 00:00:37,840 --> 00:00:42,760 Speaker 1: in sports psychology that applies to life in general, and 9 00:00:42,840 --> 00:00:46,560 Speaker 1: that's the stress response. So we're gonna talk about stress. 10 00:00:46,840 --> 00:00:49,600 Speaker 1: We're gonna talk about why it is a response and 11 00:00:49,680 --> 00:00:54,280 Speaker 1: what that means and how you can control it. So 12 00:00:54,320 --> 00:00:57,360 Speaker 1: we're gonna talk about stress, We're gonna talk about anxiety, 13 00:00:58,200 --> 00:01:01,880 Speaker 1: what the difference is between the two and how they're connected, 14 00:01:02,840 --> 00:01:07,160 Speaker 1: and again how you can manage it. Uh So, again 15 00:01:07,200 --> 00:01:09,480 Speaker 1: the quote from Shakespeare, let me give it again, let 16 00:01:09,480 --> 00:01:11,240 Speaker 1: me let me try to give a better reading. Why 17 00:01:11,280 --> 00:01:13,840 Speaker 1: then tis none to you? For there is nothing either 18 00:01:13,920 --> 00:01:17,400 Speaker 1: good or bad, but thinking makes it so? And that's 19 00:01:17,480 --> 00:01:20,640 Speaker 1: used quite often. Again, that's Hamlet Act two scene too, 20 00:01:21,240 --> 00:01:24,880 Speaker 1: and it's often used. I used that way back when 21 00:01:25,280 --> 00:01:30,320 Speaker 1: for lectures I did on sports psychology and the stress response. 22 00:01:30,760 --> 00:01:33,560 Speaker 1: So what they're saying what What we're saying when we 23 00:01:33,640 --> 00:01:39,119 Speaker 1: use that quote is the situation is not good or bad, 24 00:01:39,200 --> 00:01:43,360 Speaker 1: stressful or not. It's what you think about it, Okay. 25 00:01:43,480 --> 00:01:47,199 Speaker 1: And another quote when I have on my office wall 26 00:01:47,840 --> 00:01:52,919 Speaker 1: is from R. S. Lazarus, who was a distinguished scholar, researcher, 27 00:01:53,280 --> 00:01:56,960 Speaker 1: and professor of psychology, did so much research into a 28 00:01:57,000 --> 00:02:02,000 Speaker 1: psychology cognitive behavioral therapy. And his quote is this emotion 29 00:02:02,800 --> 00:02:08,360 Speaker 1: is a direct manifestation of a person's appraisal of any 30 00:02:08,360 --> 00:02:13,000 Speaker 1: given situation. Read it one more time. Emotion is a 31 00:02:13,080 --> 00:02:18,720 Speaker 1: direct manifestation of a person's appraisal of any given situation. 32 00:02:19,440 --> 00:02:21,280 Speaker 1: And let me just tie this back to when I 33 00:02:21,320 --> 00:02:25,640 Speaker 1: was a personal trainer, and I vividly remember one specific client, 34 00:02:26,200 --> 00:02:29,320 Speaker 1: very stressed, very stressed out, and she told me that, 35 00:02:29,639 --> 00:02:33,600 Speaker 1: and you know, I said, you know, I was, you know, uh, 36 00:02:34,120 --> 00:02:37,720 Speaker 1: right in the middle of of my psychology studies and 37 00:02:37,760 --> 00:02:40,440 Speaker 1: loving it and this was what we were studying. And 38 00:02:40,480 --> 00:02:43,480 Speaker 1: I said, you know, it's a choice, it's a process. 39 00:02:43,680 --> 00:02:45,840 Speaker 1: And she couldn't have gotten angrier. It wasn't the right 40 00:02:45,880 --> 00:02:48,280 Speaker 1: thing to say at the time, but we talked about it, 41 00:02:48,520 --> 00:02:52,520 Speaker 1: all right, So emotion, we're gonna talk about emotion. We're 42 00:02:52,520 --> 00:02:54,760 Speaker 1: gonna talk about control. We're gonna talk about stress and 43 00:02:54,800 --> 00:03:00,120 Speaker 1: anxiety so important not just for sports performance, but for 44 00:03:00,280 --> 00:03:03,120 Speaker 1: everyday life. More important for everyday life. But if you're 45 00:03:03,120 --> 00:03:06,040 Speaker 1: an athlete, if you're someone who wants to compete at 46 00:03:06,080 --> 00:03:09,600 Speaker 1: higher levels or at any level, it's really important and 47 00:03:09,639 --> 00:03:13,000 Speaker 1: you can control it. And that is like so many 48 00:03:13,040 --> 00:03:15,040 Speaker 1: other things in fitness, you go, you want to hear 49 00:03:15,080 --> 00:03:17,080 Speaker 1: the opposite. You want to go now, I'm stressed because 50 00:03:17,120 --> 00:03:20,600 Speaker 1: it's it's it's a stressful thing. Don't tell me. I'm 51 00:03:20,720 --> 00:03:24,160 Speaker 1: it's my choice. We don't want choice. We want to 52 00:03:24,200 --> 00:03:26,760 Speaker 1: know that we can't lose weight because of our genetics, 53 00:03:26,760 --> 00:03:29,200 Speaker 1: that we can't put on muscle because of our genetics. 54 00:03:29,240 --> 00:03:31,919 Speaker 1: We want to be told that we don't have control. 55 00:03:33,040 --> 00:03:35,920 Speaker 1: And I've said this before, and I opened my entire 56 00:03:36,120 --> 00:03:38,280 Speaker 1: new book, The Micro Workout Plan by saying, if you 57 00:03:38,320 --> 00:03:40,480 Speaker 1: don't believe you have control, then you can stop reading 58 00:03:40,560 --> 00:03:43,000 Speaker 1: right now. But if you continue to read, I'm going 59 00:03:43,040 --> 00:03:45,440 Speaker 1: to tell you why and how you do and give 60 00:03:45,480 --> 00:03:48,480 Speaker 1: you the research and studies for that. And that's what 61 00:03:48,800 --> 00:03:51,960 Speaker 1: Fitness Disrupted is about as well. All right, So we're 62 00:03:51,960 --> 00:03:54,880 Speaker 1: gonna talk about stress, we're gonna talk about anxiety, and 63 00:03:54,920 --> 00:03:57,600 Speaker 1: then we're gonna talk about the stress process. And when 64 00:03:57,640 --> 00:04:01,320 Speaker 1: you realize, when you learn that it's a pretty simple 65 00:04:01,440 --> 00:04:07,000 Speaker 1: process and that it's controllable, then that can radically change 66 00:04:07,000 --> 00:04:10,320 Speaker 1: your life. It's changed mine, and I'll get into how, 67 00:04:10,600 --> 00:04:12,720 Speaker 1: you know, for me, a huge part of this was 68 00:04:12,800 --> 00:04:15,600 Speaker 1: my racing and traveling. So I traveled the world. I 69 00:04:15,600 --> 00:04:19,520 Speaker 1: went to really you know, uncomfortable places, China, South Korea, Malaysia, 70 00:04:19,880 --> 00:04:22,400 Speaker 1: places I didn't speak the language, you know, and I 71 00:04:22,440 --> 00:04:25,200 Speaker 1: was going there to do a challenging race, and things 72 00:04:25,240 --> 00:04:28,320 Speaker 1: went horribly wrong all the time. It wasn't a matter 73 00:04:28,360 --> 00:04:31,000 Speaker 1: of if, but when. And I'll give you just one 74 00:04:31,400 --> 00:04:35,480 Speaker 1: example out of dozens and dozens. But it helped me 75 00:04:36,120 --> 00:04:40,760 Speaker 1: to become the person the self efficacy advocate, and we'll 76 00:04:40,800 --> 00:04:44,000 Speaker 1: talk about that as well. And and just it takes 77 00:04:44,040 --> 00:04:46,440 Speaker 1: a lot. Takes a lot to get me to get 78 00:04:46,480 --> 00:04:50,200 Speaker 1: a rise out of me because I can control that stress. 79 00:04:50,320 --> 00:04:52,480 Speaker 1: So quick break, when we come back, we're gonna get 80 00:04:52,480 --> 00:04:54,120 Speaker 1: it into it. I love this. I think you will too, 81 00:04:54,200 --> 00:04:56,159 Speaker 1: I know you will. So we're gonna talk about stress. 82 00:04:56,200 --> 00:04:58,520 Speaker 1: We're gonna talk about anxiety. We're gonna talk about how 83 00:04:58,640 --> 00:05:03,640 Speaker 1: you can use simple tools to get through the toughest 84 00:05:03,680 --> 00:05:14,799 Speaker 1: of times. All right, we'll be right back. So we're back. 85 00:05:15,040 --> 00:05:18,400 Speaker 1: I'm not going to quote Hamlets or Shakespeare again, you're 86 00:05:18,480 --> 00:05:21,159 Speaker 1: very lucky. That's a pretty good reading, I thought. So 87 00:05:21,279 --> 00:05:23,960 Speaker 1: stress and anxiety, let's get right into it. What's the difference. 88 00:05:24,160 --> 00:05:27,720 Speaker 1: Is there a difference? So stress generally stresses a response 89 00:05:27,760 --> 00:05:33,680 Speaker 1: to an external cause. Right, something is is getting you annoyed, traffic, 90 00:05:34,120 --> 00:05:38,840 Speaker 1: you know, a person, work, friend, family, stress. But it's 91 00:05:38,839 --> 00:05:43,120 Speaker 1: an external it's something outside of you in the environment 92 00:05:43,400 --> 00:05:46,880 Speaker 1: that is provoking you, causing you to react in a 93 00:05:46,920 --> 00:05:50,600 Speaker 1: certain way. Right. Anxiety, on the other hand, that's your 94 00:05:50,640 --> 00:05:55,280 Speaker 1: specific reaction to that stress. So that's internal, and we 95 00:05:55,320 --> 00:05:59,320 Speaker 1: need to make that differentiation. So stress comes from that 96 00:05:59,360 --> 00:06:04,280 Speaker 1: external cause, and anxiety is basically an internal reaction to that. 97 00:06:05,760 --> 00:06:08,679 Speaker 1: And you're gonna read you one definition. Anxiety is typically 98 00:06:08,800 --> 00:06:13,320 Speaker 1: characterized by a persistent feeling of apprehension or dread in 99 00:06:13,440 --> 00:06:17,800 Speaker 1: situations that are not actually threatening. So again that you 100 00:06:17,839 --> 00:06:21,600 Speaker 1: can't that's really difficult to tell someone who is experiencing 101 00:06:21,640 --> 00:06:24,719 Speaker 1: that anxiety. And let me give you two more definitions 102 00:06:24,760 --> 00:06:27,200 Speaker 1: because it clarifies and goes to what we're gonna talk about. 103 00:06:27,360 --> 00:06:31,239 Speaker 1: Another definition is a painful or apprehensive uneasiness of mind, 104 00:06:31,680 --> 00:06:34,480 Speaker 1: usually over an impending ore. And here you go, you're 105 00:06:34,480 --> 00:06:36,960 Speaker 1: gonna pull out the words that really matter, or an 106 00:06:37,000 --> 00:06:42,640 Speaker 1: anticipated ill so you're worrying about something that might happen, 107 00:06:43,440 --> 00:06:47,479 Speaker 1: all right. And then finally the definition and abnormal and 108 00:06:47,640 --> 00:06:52,240 Speaker 1: overwhelming sense of apprehension and fear, often marked by physiological 109 00:06:52,320 --> 00:06:56,640 Speaker 1: signs such as sweating, tension, and increased pulse, by doubt 110 00:06:56,720 --> 00:07:00,440 Speaker 1: concerning the reality and nature of the threat here's the 111 00:07:00,440 --> 00:07:04,560 Speaker 1: most important part for me, and by self doubt about 112 00:07:04,600 --> 00:07:12,800 Speaker 1: one's capacity to cope with it. We're talking about coping mechanisms. 113 00:07:12,840 --> 00:07:19,440 Speaker 1: So important, all right, so important. I'm gonna jump around here, 114 00:07:19,560 --> 00:07:22,200 Speaker 1: gonna jump ahead a little bit. We're talking about coping. 115 00:07:22,200 --> 00:07:24,920 Speaker 1: So there's essentially there. You can actually break these out 116 00:07:24,960 --> 00:07:28,000 Speaker 1: even further, but for simplicity purposes, which is what this 117 00:07:28,080 --> 00:07:31,200 Speaker 1: show is about. There two coping styles. Basically you can 118 00:07:31,240 --> 00:07:34,120 Speaker 1: throw in three active, passive, and avoidance, but let's just 119 00:07:34,160 --> 00:07:37,920 Speaker 1: break it down to two for simplicity purposes. So there 120 00:07:38,000 --> 00:07:40,880 Speaker 1: is the approach to a stressful situation. You approach it, 121 00:07:40,920 --> 00:07:44,320 Speaker 1: you take it on head on, right your ex girlfriend 122 00:07:44,440 --> 00:07:48,000 Speaker 1: or boyfriend, husband or wife is calling. You. Don't avoid it. 123 00:07:48,160 --> 00:07:51,640 Speaker 1: You answer the phone. Avoidance. There you go, you you 124 00:07:51,720 --> 00:07:55,280 Speaker 1: avoid it, it's not happening. You repressed the stressful situation. 125 00:07:55,320 --> 00:07:58,560 Speaker 1: Just avoid it. Okay. I come from an Irish Catholic family. 126 00:07:58,840 --> 00:08:04,200 Speaker 1: We are the best at avoidance. We are PhD level 127 00:08:04,560 --> 00:08:08,120 Speaker 1: in avoidance. And here's the thing, you actually want to 128 00:08:08,160 --> 00:08:12,800 Speaker 1: develop both. That doesn't make sense. Why would you avoiding? Well, there, 129 00:08:12,840 --> 00:08:16,800 Speaker 1: when you can't control something, there's there's no reason to 130 00:08:17,000 --> 00:08:19,960 Speaker 1: worry about it, right, So there's a time to approach 131 00:08:20,280 --> 00:08:22,560 Speaker 1: the situation. And there's a time to say I don't 132 00:08:22,600 --> 00:08:26,680 Speaker 1: have control and to compartmentalize it, to to just take 133 00:08:26,680 --> 00:08:31,480 Speaker 1: it off your radar. And elite athletes develop both. You know, 134 00:08:31,880 --> 00:08:34,200 Speaker 1: whether you know if I'm getting in a race, starting 135 00:08:34,200 --> 00:08:36,120 Speaker 1: a race and the weather is horrible, or the forecast 136 00:08:36,160 --> 00:08:38,800 Speaker 1: before and and so often like people are looking at 137 00:08:38,840 --> 00:08:40,440 Speaker 1: the weather, and I get it if they know how 138 00:08:40,480 --> 00:08:43,280 Speaker 1: to dress, if it's a race, iron man, merit, whatever. 139 00:08:43,920 --> 00:08:46,600 Speaker 1: But distressing about it, you go, you can't control it. 140 00:08:47,640 --> 00:08:50,199 Speaker 1: So that's a time to avoid it. Put it out 141 00:08:50,200 --> 00:08:52,520 Speaker 1: of your mind, and you approach it. You go, okay, 142 00:08:52,520 --> 00:08:54,000 Speaker 1: what am I gonna do it. What am I gonna wear? 143 00:08:54,320 --> 00:08:57,800 Speaker 1: I'm gonna change. So that's the difference. And primarily people 144 00:08:57,800 --> 00:09:01,400 Speaker 1: take one or the other approach. They either avoid it 145 00:09:01,600 --> 00:09:04,120 Speaker 1: or they approach it the other type of coping style. 146 00:09:04,240 --> 00:09:06,440 Speaker 1: There one or the other, and again you want to 147 00:09:06,480 --> 00:09:10,800 Speaker 1: develop both. And so that comes down to identifying what 148 00:09:11,000 --> 00:09:14,480 Speaker 1: you can control and what you can't, all right, And 149 00:09:14,559 --> 00:09:17,680 Speaker 1: that's how stress is a process. I'm going back to 150 00:09:18,440 --> 00:09:20,600 Speaker 1: a power point that I used years ago and I 151 00:09:20,640 --> 00:09:23,600 Speaker 1: love it. I've I've used it many times. But the 152 00:09:23,679 --> 00:09:27,319 Speaker 1: stress is a process and it's a flow chart. Four 153 00:09:27,360 --> 00:09:31,440 Speaker 1: simple boxes for you. First box is stimulus. Right, there's 154 00:09:31,440 --> 00:09:34,560 Speaker 1: an environmental or competitive situation. Right, there's a stress, a 155 00:09:34,640 --> 00:09:40,160 Speaker 1: potential stressor potential all right, And that goes to the 156 00:09:40,200 --> 00:09:44,600 Speaker 1: second box, which is your appraisal of the situation. And 157 00:09:44,760 --> 00:09:47,280 Speaker 1: first you go, it's a primary appraisal. Do I have 158 00:09:47,320 --> 00:09:49,720 Speaker 1: a personal stake in it? Do I care? You don't care? 159 00:09:49,800 --> 00:09:53,720 Speaker 1: Who cares? It's over so it doesn't matter to you. 160 00:09:54,520 --> 00:09:58,120 Speaker 1: The secondary is do I okay, I care? I am 161 00:09:58,120 --> 00:10:01,480 Speaker 1: invested in this, you know, a work thing, a friend thing. 162 00:10:01,640 --> 00:10:03,920 Speaker 1: If I don't really care, you walk away. It's it's done. 163 00:10:04,160 --> 00:10:07,120 Speaker 1: But if you have a vested interest in the outcome, 164 00:10:07,679 --> 00:10:10,800 Speaker 1: what is being you know what's going on. Well, then 165 00:10:10,840 --> 00:10:14,800 Speaker 1: you go to your perceived coping resources. So your brain says, 166 00:10:14,960 --> 00:10:19,720 Speaker 1: you say to yourself, do I have the necessary resources 167 00:10:19,760 --> 00:10:22,880 Speaker 1: to cope with this? Have I been in this situation before? 168 00:10:22,920 --> 00:10:26,480 Speaker 1: Have I been successful? If the answer is yes, there's 169 00:10:26,480 --> 00:10:28,760 Speaker 1: no stress. You've been in the situation, you know what 170 00:10:28,800 --> 00:10:32,920 Speaker 1: you're doing and or you have the necessary coping mechanisms, 171 00:10:33,440 --> 00:10:37,160 Speaker 1: you can deal with it. And when it becomes stressful 172 00:10:37,360 --> 00:10:40,560 Speaker 1: is when you don't perceive it that way, when you 173 00:10:40,600 --> 00:10:44,480 Speaker 1: have distress or state anxiety response because there's an imbalance. 174 00:10:44,520 --> 00:10:48,760 Speaker 1: You say, I don't have the skills, the strategy, the 175 00:10:48,840 --> 00:10:55,240 Speaker 1: coping mechanisms necessary to get through this, all right, And 176 00:10:55,360 --> 00:10:58,520 Speaker 1: that's you know, the approach and avoidance. So you can 177 00:10:58,520 --> 00:11:01,960 Speaker 1: avoid it or you can approach it. But it's a choice. 178 00:11:02,800 --> 00:11:05,720 Speaker 1: It's a choice. And what I'll get to is that 179 00:11:05,840 --> 00:11:10,360 Speaker 1: self efficacy part. This is why as parents, I have 180 00:11:10,440 --> 00:11:14,000 Speaker 1: two boys, we want to let our children. I hate 181 00:11:14,000 --> 00:11:17,319 Speaker 1: the term fail, but be challenged. There is no failure, 182 00:11:17,360 --> 00:11:22,480 Speaker 1: there's just lessons learned. But we build our self efficacy. 183 00:11:22,520 --> 00:11:25,280 Speaker 1: What is self efficacy? One of my favorite terms when 184 00:11:25,320 --> 00:11:28,240 Speaker 1: it comes to everything I do, and that's what I'm 185 00:11:28,240 --> 00:11:30,520 Speaker 1: here to do is help you build your self efficacy. 186 00:11:30,760 --> 00:11:35,079 Speaker 1: It is confidence in your ability to exert control over 187 00:11:35,240 --> 00:11:41,120 Speaker 1: your own motivation, behavior and your social environment. And when 188 00:11:41,160 --> 00:11:44,000 Speaker 1: that's taken away from you, or you don't think you 189 00:11:44,120 --> 00:11:49,320 Speaker 1: have the resources necessary in potentially stressful situations, then you're 190 00:11:49,320 --> 00:11:55,079 Speaker 1: in trouble. But self efficacy comes from that. Situational confidence 191 00:11:55,480 --> 00:11:59,480 Speaker 1: comes from small victories. And that's why I often talk 192 00:11:59,520 --> 00:12:02,000 Speaker 1: about when comes to diets and things like that, they 193 00:12:02,080 --> 00:12:05,680 Speaker 1: drive me crazy. Not because you know I've said before 194 00:12:06,040 --> 00:12:08,160 Speaker 1: people I know they'll say, oh, you're just jealous of them, No, 195 00:12:08,559 --> 00:12:11,920 Speaker 1: they are. They are depleting you of self efficacy because 196 00:12:11,960 --> 00:12:14,160 Speaker 1: you do it, you're successful short term, and then you 197 00:12:14,200 --> 00:12:16,200 Speaker 1: think you failed and you don't think you can be 198 00:12:16,280 --> 00:12:19,880 Speaker 1: successful at maintaining a healthy way, getting to a healthy way, 199 00:12:19,920 --> 00:12:24,520 Speaker 1: eating healthy. So self efficacy is built. And that's why 200 00:12:24,520 --> 00:12:26,640 Speaker 1: I say there are no small steps. It is built 201 00:12:26,920 --> 00:12:30,880 Speaker 1: through those successes and then you go bigger, and you 202 00:12:31,000 --> 00:12:33,720 Speaker 1: go bigger and you go bigger, and yes, I'm gonna 203 00:12:33,720 --> 00:12:36,560 Speaker 1: bore you or not because they're actually in good stories. 204 00:12:36,600 --> 00:12:39,360 Speaker 1: I'm gonna talk about iron Man China. But my racing 205 00:12:39,400 --> 00:12:42,920 Speaker 1: and traveling and the connection with all of that helped 206 00:12:43,000 --> 00:12:46,080 Speaker 1: me personally build self efficacy, and I pushed that off 207 00:12:46,080 --> 00:12:47,920 Speaker 1: on clients as well. They don't have to raise and 208 00:12:47,920 --> 00:12:50,600 Speaker 1: new things like that. But it's getting outside your comfort 209 00:12:50,679 --> 00:12:55,080 Speaker 1: zone to build self efficacy, to get those coping strategies 210 00:12:55,240 --> 00:12:57,400 Speaker 1: so that when you're in a stressful situation, when you've 211 00:12:57,400 --> 00:12:59,880 Speaker 1: been in some really crazy ones, you go, this is 212 00:13:00,160 --> 00:13:03,960 Speaker 1: that bad? This isn't that bad, And I actually go 213 00:13:04,080 --> 00:13:08,960 Speaker 1: through life this is my mental picture as if I 214 00:13:09,000 --> 00:13:12,760 Speaker 1: am wearing a horred monitor around my chest. If someone 215 00:13:12,800 --> 00:13:16,160 Speaker 1: cuts me off in traffic, I lose if they raise 216 00:13:16,240 --> 00:13:19,400 Speaker 1: my heart rate. So you give me the finger, I'm 217 00:13:19,400 --> 00:13:22,160 Speaker 1: waving back at you, and generally, what's their response? That 218 00:13:22,240 --> 00:13:25,920 Speaker 1: makes people more nuts? But that's it. It's a choice. 219 00:13:25,960 --> 00:13:29,520 Speaker 1: I can choose to be angry or I can choose 220 00:13:30,480 --> 00:13:32,040 Speaker 1: and I'm gonna give you to take a deep breath 221 00:13:32,080 --> 00:13:34,160 Speaker 1: and that's going to be one of the simple yet 222 00:13:34,280 --> 00:13:39,040 Speaker 1: crazily effective solutions. Uh, and not react that way. My 223 00:13:39,200 --> 00:13:44,959 Speaker 1: reaction is my choice. So we're talking about stress, we're 224 00:13:45,000 --> 00:13:47,280 Speaker 1: talking about anxiety. And let me just go back to 225 00:13:47,720 --> 00:13:50,959 Speaker 1: a professor Lazarus. Richard Lazarus just amazing and I loved 226 00:13:50,960 --> 00:13:53,800 Speaker 1: reading about him, and and so much of what I 227 00:13:53,960 --> 00:13:56,880 Speaker 1: do is based on his teachings. All right, And I'm 228 00:13:56,920 --> 00:14:00,040 Speaker 1: just gonna read from his bio because so important to 229 00:14:00,200 --> 00:14:04,600 Speaker 1: again cognitive behavioral therapy, changing the way we act and 230 00:14:04,640 --> 00:14:08,760 Speaker 1: getting that self efficacy. So Professor Lazarus emphasized that the 231 00:14:08,760 --> 00:14:12,560 Speaker 1: way people cope with stress is crucial in their physical, social, 232 00:14:12,600 --> 00:14:16,760 Speaker 1: and psychological well being. A basic premise of his was 233 00:14:16,800 --> 00:14:20,000 Speaker 1: that stress and coping are reciprocals of each other. What 234 00:14:20,040 --> 00:14:24,000 Speaker 1: does that mean? When coping is effective, stress is usually controlled. 235 00:14:24,480 --> 00:14:28,320 Speaker 1: When coping is ineffective, stress mounts and can get out 236 00:14:28,360 --> 00:14:35,000 Speaker 1: of control, leading to everything we know physiological disturbance, subjective distress, 237 00:14:35,040 --> 00:14:39,880 Speaker 1: subjective distress by the way, and impaired social functioning. So 238 00:14:39,960 --> 00:14:42,440 Speaker 1: let's go back to stress one final time and break 239 00:14:42,480 --> 00:14:46,840 Speaker 1: it down. I really love and studying evolution. Right. One 240 00:14:46,840 --> 00:14:49,200 Speaker 1: of the first guests, actually the first interview I did 241 00:14:49,200 --> 00:14:53,200 Speaker 1: on this show, was with one of my favorite professors 242 00:14:53,280 --> 00:14:56,680 Speaker 1: of all time, Dr Daniel Lieberman. Born to run barefoot, 243 00:14:56,760 --> 00:15:01,520 Speaker 1: running Harvard, one of the smartest in the business. And 244 00:15:01,920 --> 00:15:05,920 Speaker 1: that's where you go to. Uh, you know, just for 245 00:15:05,960 --> 00:15:09,920 Speaker 1: the for the the smartest, and to get that information 246 00:15:10,000 --> 00:15:14,400 Speaker 1: that that just uh you know, looks at evolution and 247 00:15:14,440 --> 00:15:17,000 Speaker 1: how we evolved and what that means to who we 248 00:15:17,040 --> 00:15:18,840 Speaker 1: are today. So you say, what the heck does that 249 00:15:18,880 --> 00:15:21,520 Speaker 1: have to do with stress? Well, it's really simple, and 250 00:15:21,560 --> 00:15:23,760 Speaker 1: it's really kind of crazy when you think about it, 251 00:15:23,800 --> 00:15:26,840 Speaker 1: in that it goes down to our flight or flight 252 00:15:27,080 --> 00:15:31,720 Speaker 1: fight or flight response. Okay, okay, I see, I get 253 00:15:31,720 --> 00:15:34,760 Speaker 1: worked up when I love these topics. I gotta slow down. 254 00:15:34,800 --> 00:15:37,120 Speaker 1: I get ahead of myself. That's how into it. I am. 255 00:15:37,160 --> 00:15:40,040 Speaker 1: Your fight or flight response, right. It evolved as a 256 00:15:40,080 --> 00:15:45,080 Speaker 1: survival mechanism. Okay, it enables us to get out of 257 00:15:45,120 --> 00:15:48,560 Speaker 1: the way when the tiger is chasing us. And that 258 00:15:48,880 --> 00:15:53,800 Speaker 1: was you know, evolved over thousands and thousands and thousands 259 00:15:53,800 --> 00:15:58,760 Speaker 1: of years. So our fight or flight response, that's what 260 00:15:58,800 --> 00:16:01,360 Speaker 1: I want to talk about here, evolution. Take a quick 261 00:16:01,400 --> 00:16:12,240 Speaker 1: break and we'll be right back. All right, Let's go 262 00:16:12,280 --> 00:16:18,200 Speaker 1: back to stress one final time. And this goes to evolution, 263 00:16:18,560 --> 00:16:21,360 Speaker 1: and this goes to looking back. And that's part of 264 00:16:21,400 --> 00:16:24,400 Speaker 1: what I always do is look back at evolution and 265 00:16:24,400 --> 00:16:27,080 Speaker 1: the people have studied it. That's why I had Dr. 266 00:16:27,160 --> 00:16:30,560 Speaker 1: Daniel Lieberman on the show you know, the barefoot running guru, 267 00:16:30,800 --> 00:16:36,600 Speaker 1: Harvard professor just knows this stuff. An evolutionary biology and 268 00:16:36,640 --> 00:16:40,080 Speaker 1: studying what we've done over you know how many years 269 00:16:40,160 --> 00:16:45,560 Speaker 1: of evolution, and so when it comes to stress, we evolved. 270 00:16:46,000 --> 00:16:50,480 Speaker 1: The body is incredible. The fight or flight response. It 271 00:16:50,560 --> 00:16:54,000 Speaker 1: is one of the most incredible survival mechanisms. If you 272 00:16:54,080 --> 00:16:57,240 Speaker 1: actually study it and you think of with in less 273 00:16:57,240 --> 00:17:03,160 Speaker 1: than a second, your body will evoke that response. Hormonal changes, 274 00:17:03,160 --> 00:17:07,840 Speaker 1: physiological changes, responses to help you survive. And how does 275 00:17:07,840 --> 00:17:10,159 Speaker 1: it happen today, Well, if a car or train speeding 276 00:17:10,200 --> 00:17:11,840 Speaker 1: at you, you don't even have time to think and 277 00:17:11,880 --> 00:17:14,640 Speaker 1: you jump out of the way. So your brain actually 278 00:17:14,680 --> 00:17:19,120 Speaker 1: reacts before it even processes it. The you can think 279 00:17:19,119 --> 00:17:22,520 Speaker 1: about it, it just reacts. And that's how we evolved. 280 00:17:23,359 --> 00:17:27,040 Speaker 1: But here's the downside. There there's no more tigers. We 281 00:17:27,080 --> 00:17:29,720 Speaker 1: don't have to worry about those things, but we still 282 00:17:29,800 --> 00:17:34,400 Speaker 1: have that response. And you can see probably where I'm 283 00:17:34,440 --> 00:17:36,000 Speaker 1: going here, and you probably have those friends, and you 284 00:17:36,040 --> 00:17:38,560 Speaker 1: may be one of these people yourself, who you know, 285 00:17:39,000 --> 00:17:41,359 Speaker 1: who sits at a desk all day long, has a 286 00:17:41,600 --> 00:17:46,959 Speaker 1: here we go, stressful job. But it's a choice, and 287 00:17:47,040 --> 00:17:51,600 Speaker 1: the same reactions your body would have to that tiger 288 00:17:52,160 --> 00:17:55,760 Speaker 1: it is having when you react in that way, and 289 00:17:56,440 --> 00:18:00,920 Speaker 1: the body is overreacting too stressors that are not life threatening. 290 00:18:01,320 --> 00:18:04,880 Speaker 1: We're talking traffic again, We're talking work, we're talking family, friends, 291 00:18:04,920 --> 00:18:08,159 Speaker 1: social media, whatever it is. You're having those same hormonal 292 00:18:08,200 --> 00:18:11,879 Speaker 1: type responses and they're not good and over time they 293 00:18:11,880 --> 00:18:15,840 Speaker 1: can actually kill you. You You know, high blood pressure, there's 294 00:18:15,920 --> 00:18:21,199 Speaker 1: significant long term of fract effects from chronic stress, and 295 00:18:21,240 --> 00:18:25,320 Speaker 1: it impacts your physical and psychological health. You know again 296 00:18:25,400 --> 00:18:30,359 Speaker 1: that high blood pressure, artery, quogging issues, deposits, it's gonna 297 00:18:30,480 --> 00:18:32,840 Speaker 1: it's gonna do things that are really bad to your arteries. 298 00:18:33,040 --> 00:18:34,720 Speaker 1: Don't want to get deep into that, but we know 299 00:18:35,800 --> 00:18:39,520 Speaker 1: it's gonna change your brain in negative ways, anxiety, depression, 300 00:18:39,600 --> 00:18:42,959 Speaker 1: things like that. So my point is just stress and 301 00:18:43,000 --> 00:18:46,600 Speaker 1: the way we evolved is not too react the way 302 00:18:46,640 --> 00:18:50,359 Speaker 1: we do in today's current situation. And it's yet another reason, 303 00:18:50,400 --> 00:18:53,280 Speaker 1: by the way, that we need to exercise to help 304 00:18:53,359 --> 00:18:56,280 Speaker 1: alleviate that. To use that here we go as a 305 00:18:56,400 --> 00:19:03,800 Speaker 1: coping strategy to stress, not alcohol, not over eating. What 306 00:19:04,000 --> 00:19:08,359 Speaker 1: is your coping strategy? And I'm gonna kind of start 307 00:19:08,400 --> 00:19:10,680 Speaker 1: to wrap it up with this is you're going to 308 00:19:10,800 --> 00:19:14,680 Speaker 1: get out of your comfort zone because stress is your 309 00:19:14,760 --> 00:19:19,880 Speaker 1: perception of various situations and stress is a response to 310 00:19:20,000 --> 00:19:24,840 Speaker 1: your belief in your ability to deal with it. So 311 00:19:24,880 --> 00:19:27,679 Speaker 1: we all know people that overreact to begin with and 312 00:19:27,760 --> 00:19:30,240 Speaker 1: that you just need to control. You go, this doesn't 313 00:19:30,240 --> 00:19:32,359 Speaker 1: really matter. Do I have a vested introduce in this? 314 00:19:32,640 --> 00:19:35,160 Speaker 1: Right back to when I was going through the stress response? 315 00:19:36,160 --> 00:19:38,320 Speaker 1: Do I really care? Well, there's so many times you 316 00:19:38,320 --> 00:19:41,000 Speaker 1: should just go this doesn't matter and you just let 317 00:19:41,000 --> 00:19:45,040 Speaker 1: it go. Hard to do for many people, but that's 318 00:19:45,040 --> 00:19:51,240 Speaker 1: a trainable cognitive, behavioral response or or way to respond. 319 00:19:52,400 --> 00:19:54,200 Speaker 1: So we need to get out of our comfort zones. 320 00:19:54,240 --> 00:19:57,720 Speaker 1: We need to build our self efficacy. We need to 321 00:19:58,240 --> 00:20:02,520 Speaker 1: realize that we do have cont role and that is empowering, 322 00:20:02,880 --> 00:20:07,440 Speaker 1: not the the opposite the reaction of my client had. Again, 323 00:20:07,440 --> 00:20:09,600 Speaker 1: it wasn't the time or place to tell that client 324 00:20:10,400 --> 00:20:15,600 Speaker 1: try to have this discussion. But it's a process, and 325 00:20:16,359 --> 00:20:18,239 Speaker 1: let me just go quickly. One of my you know, 326 00:20:18,400 --> 00:20:22,920 Speaker 1: many experiences traveling when I traveled to Ironman, people who 327 00:20:23,040 --> 00:20:25,159 Speaker 1: did your wife go? First? Of all, we were dating, 328 00:20:25,240 --> 00:20:27,600 Speaker 1: you know for many years while I was doing my 329 00:20:27,720 --> 00:20:30,640 Speaker 1: you know, first races all around the world, and then 330 00:20:30,800 --> 00:20:33,080 Speaker 1: she was busy working. So I usually was by myself 331 00:20:33,760 --> 00:20:39,600 Speaker 1: in places like China, South Korea, Malaysia, South Africa, Brazil. 332 00:20:39,960 --> 00:20:42,600 Speaker 1: And I'm carrying a bike and I'm getting ready to 333 00:20:42,600 --> 00:20:45,080 Speaker 1: do a you know, an iron Man triathlon. Generally there 334 00:20:45,080 --> 00:20:47,439 Speaker 1: are other marathons and ultras as well, but let's just 335 00:20:47,520 --> 00:20:49,440 Speaker 1: use iron Man because there's more things that can go wrong. 336 00:20:49,440 --> 00:20:51,800 Speaker 1: And get a bike and you've got all these issues. 337 00:20:52,240 --> 00:20:54,960 Speaker 1: So I'm going to China a couple of years back. 338 00:20:55,840 --> 00:20:57,800 Speaker 1: And as I said earlier, no a matter if if, 339 00:20:57,800 --> 00:21:01,000 Speaker 1: but when things are gonna go wrong. So I get 340 00:21:01,040 --> 00:21:03,840 Speaker 1: I think I have two flights, you know, I booked 341 00:21:03,880 --> 00:21:06,840 Speaker 1: my my trip. I have two flights. I get to 342 00:21:07,080 --> 00:21:09,600 Speaker 1: you know, off the second flight, I go to baggage claim, 343 00:21:09,680 --> 00:21:12,200 Speaker 1: no bags, and I'm thinking, where are they? I'm waiting, 344 00:21:12,200 --> 00:21:14,639 Speaker 1: I'm waiting, I'm waiting. I finally go over to someone 345 00:21:15,040 --> 00:21:18,040 Speaker 1: it looks like the lost baggage, and in broken English, 346 00:21:18,359 --> 00:21:20,159 Speaker 1: they say to me, do you have someone with you 347 00:21:20,160 --> 00:21:23,399 Speaker 1: who speaks Chinese? And I looked around like no, I 348 00:21:23,520 --> 00:21:27,600 Speaker 1: don't generally travel with, you know, an interpreter. Uh. And 349 00:21:27,640 --> 00:21:31,239 Speaker 1: then someone came running up crazy story and found me 350 00:21:31,320 --> 00:21:33,280 Speaker 1: from the airline and said, you have another flight. So 351 00:21:33,320 --> 00:21:35,359 Speaker 1: I was not told that there was actually yet another flight. 352 00:21:35,440 --> 00:21:37,400 Speaker 1: There's a third short flight that I needed to take 353 00:21:37,680 --> 00:21:40,679 Speaker 1: to this tiny island, Heinen Island, where the race was 354 00:21:40,720 --> 00:21:43,359 Speaker 1: being held. So that's how I started. Then I get 355 00:21:43,400 --> 00:21:47,520 Speaker 1: to the airport. I've got one debit credit card. I 356 00:21:47,560 --> 00:21:49,880 Speaker 1: put it in the machine to to take some money out, 357 00:21:50,040 --> 00:21:53,600 Speaker 1: and the machine eats my card. So now again, don't 358 00:21:53,640 --> 00:21:56,760 Speaker 1: speak Chinese. I'm in a place where they don't speak 359 00:21:56,800 --> 00:21:58,800 Speaker 1: a lot of English, and I have the one way 360 00:21:58,840 --> 00:22:01,720 Speaker 1: I have to get money is now taken. So I 361 00:22:01,760 --> 00:22:03,879 Speaker 1: dealt with that. I found someone, they opened the machine. 362 00:22:03,920 --> 00:22:07,159 Speaker 1: Took a while, so I dealt with that. Then I 363 00:22:07,280 --> 00:22:10,720 Speaker 1: get to the hotel. And now you're gonna say you're 364 00:22:10,840 --> 00:22:13,720 Speaker 1: you're crazy, but yes, to some degree, a beautiful hotel 365 00:22:13,800 --> 00:22:16,600 Speaker 1: right on the water island, Hainan Island, hot tubs. I 366 00:22:16,600 --> 00:22:17,960 Speaker 1: get in the hot tub, I get out of the 367 00:22:17,960 --> 00:22:21,840 Speaker 1: hot tub, I break out in red spots, and you go, 368 00:22:22,400 --> 00:22:23,960 Speaker 1: if why did you get in the hot tub in China? 369 00:22:24,040 --> 00:22:26,040 Speaker 1: Well I did, and I went up to there was 370 00:22:26,080 --> 00:22:28,680 Speaker 1: an American doctor I just met affiliated with the race. 371 00:22:28,680 --> 00:22:31,119 Speaker 1: I went up to him typical doctor fashion, like so 372 00:22:31,160 --> 00:22:33,480 Speaker 1: many of my friends who are doctors. He goes, it's nothing. 373 00:22:33,880 --> 00:22:37,400 Speaker 1: I go, what, it's nothing, It's not. It's something. I look, 374 00:22:37,520 --> 00:22:40,639 Speaker 1: you know, like, uh, you know, just covered in red spots. 375 00:22:40,680 --> 00:22:43,240 Speaker 1: But he said it was nothing. Uh, so I dealt 376 00:22:43,280 --> 00:22:47,159 Speaker 1: with it. Then. Anyone whose race knows that your nutrition 377 00:22:47,320 --> 00:22:50,040 Speaker 1: in a race, especially like this, super important. And what 378 00:22:50,119 --> 00:22:52,879 Speaker 1: I found that it was easier to ship it to 379 00:22:52,880 --> 00:22:54,879 Speaker 1: the hotel ahead of time. This is a couple of 380 00:22:54,920 --> 00:22:56,480 Speaker 1: years back, so I would ship it by the time, 381 00:22:56,520 --> 00:22:58,520 Speaker 1: you know, I get to the hotel because like twenty 382 00:22:58,520 --> 00:23:00,840 Speaker 1: dollars depending on where you go. It just made it 383 00:23:00,880 --> 00:23:04,040 Speaker 1: so much easier. And specific gels and and bottles. They 384 00:23:04,080 --> 00:23:06,000 Speaker 1: used to have these carbo drinks. I would ship those 385 00:23:06,040 --> 00:23:09,919 Speaker 1: so big box. Well got confiscated and I waited and waited, 386 00:23:10,080 --> 00:23:12,080 Speaker 1: and I kept trying to get it up until race day. 387 00:23:12,080 --> 00:23:14,399 Speaker 1: Couldn't get it. So now I have to scramble and 388 00:23:14,440 --> 00:23:17,240 Speaker 1: I can't find the race nutrition. So now what I 389 00:23:17,320 --> 00:23:20,080 Speaker 1: need to race to fuel me during the race and 390 00:23:20,119 --> 00:23:25,280 Speaker 1: actually pre carve up those Uh we're also in that package. 391 00:23:25,520 --> 00:23:27,760 Speaker 1: I don't have anything. So I gotta scramble. I gotta 392 00:23:27,760 --> 00:23:30,080 Speaker 1: borrow stuff, use things that I've never used before in 393 00:23:30,080 --> 00:23:34,960 Speaker 1: a race. Not good. Uh. Then during the swim, cut 394 00:23:34,960 --> 00:23:37,840 Speaker 1: to the chase here because there's I swam face first 395 00:23:37,880 --> 00:23:41,760 Speaker 1: into two enormous red jellyfish, like bigger than my head. 396 00:23:42,160 --> 00:23:44,440 Speaker 1: Stung my face, stung my tongue, my mouth was open. 397 00:23:44,480 --> 00:23:47,840 Speaker 1: Taking a breath underwater, Boom, one red jellyfish. You know, 398 00:23:47,920 --> 00:23:49,960 Speaker 1: I often say I learned you can swim and cry 399 00:23:50,000 --> 00:23:52,760 Speaker 1: at the same time underwater, And then a couple hundred 400 00:23:52,800 --> 00:23:55,720 Speaker 1: yards later, boom did it again. All right? Then the race, 401 00:23:56,040 --> 00:23:59,359 Speaker 1: get out of the water. Fine, I'm dealing. Race was 402 00:23:59,400 --> 00:24:03,000 Speaker 1: brutally hot, like brutally now we knew that. Can't control that. 403 00:24:03,000 --> 00:24:04,720 Speaker 1: That's an avoidance. You go, okay, I'm good a deal. 404 00:24:05,480 --> 00:24:09,000 Speaker 1: And finally let me finish with this. At the halfway point, 405 00:24:09,160 --> 00:24:12,240 Speaker 1: saw a friend who was approach triathlete. I'm feeling, you know, 406 00:24:12,240 --> 00:24:14,359 Speaker 1: I'm slowing down a little bit. He got me going, 407 00:24:14,600 --> 00:24:18,920 Speaker 1: cheered me on. I finished the final thirteen miles much 408 00:24:19,000 --> 00:24:21,639 Speaker 1: faster than I did the first. But my point in 409 00:24:21,680 --> 00:24:26,000 Speaker 1: saying all of this is I saw all the things 410 00:24:26,040 --> 00:24:30,920 Speaker 1: that went wrong, and that's just life. You know, there's 411 00:24:30,920 --> 00:24:32,720 Speaker 1: things we can control, things we can't. I should have 412 00:24:32,720 --> 00:24:34,000 Speaker 1: known there were three flights. I don't know how I 413 00:24:34,040 --> 00:24:37,200 Speaker 1: missed that. That's my fault, all right, getting in a 414 00:24:37,240 --> 00:24:40,600 Speaker 1: hot again kind of my fault. But things happen. But 415 00:24:40,760 --> 00:24:44,000 Speaker 1: my point again is now swimming, and I've done swims 416 00:24:44,040 --> 00:24:46,320 Speaker 1: all over the world a bike. So the challenges of 417 00:24:46,400 --> 00:24:50,080 Speaker 1: the races and the way it works its way over 418 00:24:50,119 --> 00:24:53,679 Speaker 1: to my life and just dealing with I go, this 419 00:24:53,720 --> 00:24:56,480 Speaker 1: isn't a big deal. And so you learn to put 420 00:24:56,480 --> 00:25:00,000 Speaker 1: things in perspective and that stress is truly a response. 421 00:25:01,760 --> 00:25:04,679 Speaker 1: And I know that makes people uncomfortable, especially at a 422 00:25:04,720 --> 00:25:07,200 Speaker 1: time when when I'm you know, recording this show right now. 423 00:25:07,680 --> 00:25:10,600 Speaker 1: Life is pretty darned crazy. But we control what we 424 00:25:10,680 --> 00:25:13,920 Speaker 1: can and we let the other stuff go. I say 425 00:25:13,960 --> 00:25:16,520 Speaker 1: this all the time, and it's the greatest gift that 426 00:25:16,600 --> 00:25:20,960 Speaker 1: I learned from doing these events. It's not a matter 427 00:25:21,000 --> 00:25:22,720 Speaker 1: of if, but when things are gonna go wrong and 428 00:25:22,760 --> 00:25:25,040 Speaker 1: you go, do I have the ability to cope with it? Well, 429 00:25:25,080 --> 00:25:28,240 Speaker 1: I've been in so many crazy situations. Sure, you just 430 00:25:28,320 --> 00:25:31,680 Speaker 1: keep moving forward. You can feel bad for yourself, you 431 00:25:31,720 --> 00:25:35,040 Speaker 1: can quit, you can keep moving forward. And that's a choice. 432 00:25:35,680 --> 00:25:39,560 Speaker 1: Stress is a choice. Anxiety as a result of that 433 00:25:39,680 --> 00:25:44,439 Speaker 1: choice to to choose the stress, and I'm gonna stress 434 00:25:44,760 --> 00:25:48,720 Speaker 1: one final time. Pun intended that this is why when 435 00:25:48,720 --> 00:25:51,480 Speaker 1: people talk about getting outside your comfort zone, it is 436 00:25:51,480 --> 00:25:54,879 Speaker 1: so vitally important. You don't have to go way outside 437 00:25:55,400 --> 00:25:56,840 Speaker 1: and you don't have to do it all at once, 438 00:25:57,920 --> 00:26:03,000 Speaker 1: but there's such power in learning what you can cope 439 00:26:03,000 --> 00:26:09,120 Speaker 1: with and getting those tools, having those tools to do so. 440 00:26:10,160 --> 00:26:13,000 Speaker 1: And it doesn't mean, you know, the final takeway, doesn't 441 00:26:13,040 --> 00:26:15,520 Speaker 1: mean it's the exact same situation. I'm not gonna swim 442 00:26:15,560 --> 00:26:19,080 Speaker 1: face first into a red jellyfish again, probably anytime soon, 443 00:26:19,119 --> 00:26:21,840 Speaker 1: I hope not, because it really didn't feel good. But 444 00:26:22,000 --> 00:26:25,080 Speaker 1: you put all the other things into perspective and you go, 445 00:26:25,200 --> 00:26:28,800 Speaker 1: did I get through these things before? Sure? And it 446 00:26:28,960 --> 00:26:31,240 Speaker 1: was I okay at the end? Yeah? Did I actually 447 00:26:31,280 --> 00:26:33,040 Speaker 1: pick it up at the end. That's the amazing thing. 448 00:26:33,080 --> 00:26:35,480 Speaker 1: It's a whole another show. But not only can you 449 00:26:35,520 --> 00:26:37,439 Speaker 1: get through those things, you can come out on the 450 00:26:37,440 --> 00:26:40,760 Speaker 1: other side and and actually pick it up, be stronger 451 00:26:41,240 --> 00:26:44,439 Speaker 1: in the moment. That's crazy. And so I'll leave you 452 00:26:44,480 --> 00:26:47,480 Speaker 1: again and you listen to my show on self talk. 453 00:26:47,600 --> 00:26:50,359 Speaker 1: Oh wait, hold on one second, what do we do 454 00:26:50,440 --> 00:26:53,800 Speaker 1: short term? Almost forgot what do we do short term? 455 00:26:53,840 --> 00:26:56,159 Speaker 1: How do you do this right now? What's the takeaway? 456 00:26:56,640 --> 00:27:00,760 Speaker 1: Your breath control? I did a short show, oh on 457 00:27:00,920 --> 00:27:06,600 Speaker 1: square breathing, and it's gonna sound so insignificant, and it 458 00:27:06,760 --> 00:27:10,320 Speaker 1: is so crucial. And on the show for breath control, 459 00:27:10,359 --> 00:27:13,560 Speaker 1: listen to that podcast super short, but controlling your breath 460 00:27:13,640 --> 00:27:19,719 Speaker 1: doing things like square breathing in the moment, instantaneous reduction 461 00:27:20,480 --> 00:27:25,280 Speaker 1: in stress in the physiological response that fight or flight 462 00:27:26,280 --> 00:27:28,520 Speaker 1: response to that our bodies have been programmed to do. 463 00:27:29,480 --> 00:27:32,920 Speaker 1: When you focus on your breathing, you control it because 464 00:27:32,920 --> 00:27:35,800 Speaker 1: you don't realize you people who are super stressed all 465 00:27:35,880 --> 00:27:39,680 Speaker 1: the time, you're you're taking shadow breath. You're never getting 466 00:27:39,680 --> 00:27:44,119 Speaker 1: those deep breaths, and that's part of the horrible physiological 467 00:27:44,119 --> 00:27:49,320 Speaker 1: and mental complications that come from it. So breath control, 468 00:27:50,000 --> 00:27:52,880 Speaker 1: square breathing. Listen to that podcasting it's like ten minutes long, 469 00:27:53,080 --> 00:27:55,040 Speaker 1: super important, and that's what we can do right in 470 00:27:55,040 --> 00:27:57,639 Speaker 1: the moment. And then I did another one of my 471 00:27:57,720 --> 00:28:02,080 Speaker 1: favorite topics, self talk pot past on that you focus 472 00:28:02,200 --> 00:28:06,880 Speaker 1: on your internal monologue and you generally are gonna use 473 00:28:07,200 --> 00:28:10,800 Speaker 1: you know, something calming and use a mantra or something 474 00:28:10,840 --> 00:28:13,360 Speaker 1: you know here you go an Seinfeld people out there 475 00:28:14,400 --> 00:28:18,240 Speaker 1: serenity now. I don't use serenity now, but I have 476 00:28:18,400 --> 00:28:22,040 Speaker 1: words and things that I use, you know, bad news bearers. 477 00:28:22,080 --> 00:28:26,000 Speaker 1: It just doesn't matter. It just doesn't matter. It sounds 478 00:28:26,040 --> 00:28:28,919 Speaker 1: so stupid and it's so powerful. As I said that 479 00:28:28,960 --> 00:28:32,439 Speaker 1: out loud, felt a little more relaxed. All right, So 480 00:28:32,560 --> 00:28:34,280 Speaker 1: your self talk what you have in your head. So 481 00:28:34,359 --> 00:28:36,600 Speaker 1: you get cut off in traffic, you hold your breath 482 00:28:36,800 --> 00:28:39,800 Speaker 1: and then you start thinking that blankety blank blank blank 483 00:28:39,840 --> 00:28:42,520 Speaker 1: blank blank, what do you think happens? Heart rate spikes? 484 00:28:43,880 --> 00:28:46,520 Speaker 1: You know, bad things are happening chemically in your body 485 00:28:46,840 --> 00:28:51,120 Speaker 1: and hormonally, and it it just doesn't matter. And then 486 00:28:51,160 --> 00:28:55,600 Speaker 1: finally visualization techniques. You know, you can start picturing. You know, 487 00:28:55,640 --> 00:28:58,200 Speaker 1: you've got the mental, the self talk in your head, 488 00:28:58,760 --> 00:29:02,920 Speaker 1: that monologue, and then visualizing. And I do that before races. 489 00:29:03,040 --> 00:29:05,920 Speaker 1: During races. Gotta be careful, you gotta be paying attention 490 00:29:05,960 --> 00:29:10,240 Speaker 1: to what you're doing, but controlling your breathing, focusing on it, 491 00:29:11,080 --> 00:29:14,040 Speaker 1: the thoughts you have in your head, literally the monologue 492 00:29:14,160 --> 00:29:18,000 Speaker 1: you are thinking, and then using visualization techniques, something that 493 00:29:18,040 --> 00:29:21,680 Speaker 1: makes you happy, focusing on your child's you know, face, 494 00:29:21,720 --> 00:29:25,280 Speaker 1: I use all of these tools not only during races, 495 00:29:25,360 --> 00:29:29,520 Speaker 1: but during tough times, um outside of races, all right. 496 00:29:29,880 --> 00:29:31,720 Speaker 1: And then so long term, So those are short term 497 00:29:31,720 --> 00:29:34,560 Speaker 1: things that work right away, those three things. Incredibly the 498 00:29:34,600 --> 00:29:37,440 Speaker 1: people you meet, you go, how is that person never stressed? 499 00:29:37,480 --> 00:29:40,560 Speaker 1: And I get that frequently because I'm using those three things. 500 00:29:41,480 --> 00:29:44,400 Speaker 1: You know, there are no secrets quote unquote, it's just 501 00:29:44,440 --> 00:29:49,360 Speaker 1: a matter of learning to apply them. And then long term, finally, 502 00:29:49,360 --> 00:29:51,120 Speaker 1: those two things. The first thing that I just brought 503 00:29:51,200 --> 00:29:54,400 Speaker 1: up building self efficacy, get outside your comfort zone and listen, 504 00:29:54,560 --> 00:29:58,560 Speaker 1: us parents were not only benefiting ourselves from doing that, 505 00:29:58,720 --> 00:30:01,920 Speaker 1: but we're showing our chill drink that they can do it, 506 00:30:02,280 --> 00:30:06,000 Speaker 1: and we're showing them good role models that hey, mom 507 00:30:06,040 --> 00:30:08,920 Speaker 1: and dad are going outside their comfort zone and look 508 00:30:08,920 --> 00:30:12,760 Speaker 1: how they respond to the stressful situation because our kids 509 00:30:12,760 --> 00:30:16,880 Speaker 1: are watching everything we do, good and bad. And then finally, 510 00:30:17,080 --> 00:30:19,960 Speaker 1: when it comes to breathing and the meditation and the visualization, 511 00:30:20,400 --> 00:30:23,000 Speaker 1: this is where you take something like yoga or get 512 00:30:23,040 --> 00:30:27,080 Speaker 1: into meditation or do tai chi. The mind body connection 513 00:30:27,200 --> 00:30:30,880 Speaker 1: is ridiculously important, and I know many people you know 514 00:30:31,440 --> 00:30:35,120 Speaker 1: brush it off. And you start with the breathing control 515 00:30:35,200 --> 00:30:38,720 Speaker 1: you start with controlling yourself talk, you start with the visualization, 516 00:30:39,160 --> 00:30:42,600 Speaker 1: and you find something hopefully and you have to do frequently. 517 00:30:44,040 --> 00:30:45,680 Speaker 1: I mean, you can do it as frequently as you want. 518 00:30:46,240 --> 00:30:49,040 Speaker 1: But again back to my podcast on five components of fitness. 519 00:30:49,320 --> 00:30:51,280 Speaker 1: Want you do strength, I want you to do cardio. 520 00:30:51,360 --> 00:30:52,840 Speaker 1: I want you to focus on what you eat, your 521 00:30:52,880 --> 00:30:56,760 Speaker 1: body composition that goes along with that flexibility, and then 522 00:30:57,320 --> 00:31:00,400 Speaker 1: that mind body connection because it's essential if you're stressed 523 00:31:00,400 --> 00:31:02,960 Speaker 1: all the time, and we know these people, it doesn't 524 00:31:03,000 --> 00:31:05,840 Speaker 1: matter how much cardio and strength work you do. If 525 00:31:05,880 --> 00:31:09,760 Speaker 1: you're chronical lye stressed, the effect that has on the 526 00:31:09,800 --> 00:31:14,280 Speaker 1: body is incredible because of that stress response that we 527 00:31:14,920 --> 00:31:18,440 Speaker 1: built up since the beginning of time that don't benefit 528 00:31:18,520 --> 00:31:21,840 Speaker 1: us today in the same way they did back then. 529 00:31:22,360 --> 00:31:26,800 Speaker 1: All Right, I love this topic and again it is 530 00:31:26,840 --> 00:31:29,720 Speaker 1: one of those things that when you take those those 531 00:31:29,800 --> 00:31:33,240 Speaker 1: little tips that are it seems small. Is one of 532 00:31:33,280 --> 00:31:36,840 Speaker 1: my favorite things. Is no one you know what does 533 00:31:36,880 --> 00:31:39,800 Speaker 1: it go to Shawshank redemption too. You know, no one 534 00:31:39,840 --> 00:31:42,160 Speaker 1: can take away what the thoughts you have in your head. 535 00:31:43,000 --> 00:31:44,960 Speaker 1: That's your control. That's why I end the show. Let's 536 00:31:45,000 --> 00:31:48,160 Speaker 1: do it right now, Let's wrap it all up. There 537 00:31:48,160 --> 00:31:50,560 Speaker 1: are three things we can control. How much we move, 538 00:31:50,680 --> 00:31:53,160 Speaker 1: that's up to us. What we put into our mouths, 539 00:31:53,160 --> 00:31:56,240 Speaker 1: that's up to us an hour, what be listened to 540 00:31:56,320 --> 00:32:01,160 Speaker 1: the podcast before, our attitudes, and that goes to coping 541 00:32:01,320 --> 00:32:04,680 Speaker 1: and stress. And that's why I end every show with 542 00:32:04,760 --> 00:32:10,320 Speaker 1: those three things, because they're so important to our overall 543 00:32:10,360 --> 00:32:14,440 Speaker 1: health and happiness, and all three are in our control. 544 00:32:15,240 --> 00:32:17,400 Speaker 1: Thank you for listening to the show. I hope you 545 00:32:17,480 --> 00:32:21,040 Speaker 1: enjoyed it. One of my favorite topics. Can truly change 546 00:32:21,040 --> 00:32:23,760 Speaker 1: your life when you make these small changes over time 547 00:32:24,040 --> 00:32:27,000 Speaker 1: and get outside your comfort zone. All right, If you 548 00:32:27,040 --> 00:32:29,520 Speaker 1: have rated the show already, thank you. If you have not, 549 00:32:29,880 --> 00:32:32,160 Speaker 1: take one or two seconds. I would love for you 550 00:32:32,200 --> 00:32:34,560 Speaker 1: to do that and thank you ahead of time. Uh 551 00:32:34,560 --> 00:32:36,680 Speaker 1: if you want to leave a commenter question and you 552 00:32:36,720 --> 00:32:39,880 Speaker 1: can where you listen, that would be great. Hashtag fitness 553 00:32:39,880 --> 00:32:42,880 Speaker 1: disrupted whenever you use social media and hopefully I catch it. 554 00:32:43,480 --> 00:32:46,280 Speaker 1: My social media is Tom h Fit for both Twitter 555 00:32:46,560 --> 00:32:50,160 Speaker 1: and Instagram, and you can go right to fitness disrupted 556 00:32:50,160 --> 00:32:52,560 Speaker 1: dot com and email me through the site. Thank you 557 00:32:52,640 --> 00:32:55,719 Speaker 1: so much for listening. I truly again, I get and 558 00:32:55,760 --> 00:32:57,680 Speaker 1: you can hear it. I get into these topics. I 559 00:32:57,760 --> 00:33:01,480 Speaker 1: love it and I love you know, talking about my experiences. 560 00:33:01,520 --> 00:33:03,400 Speaker 1: I love going into the research. This was one that 561 00:33:03,480 --> 00:33:06,920 Speaker 1: was more just keeping it simple, as as I always do. 562 00:33:07,600 --> 00:33:09,520 Speaker 1: But I want you to be able to listen to 563 00:33:09,520 --> 00:33:12,880 Speaker 1: the show, get inspired, get motivated, and then have those 564 00:33:12,960 --> 00:33:15,880 Speaker 1: takeaways that you can do right away. So if you're 565 00:33:15,960 --> 00:33:18,160 Speaker 1: driving and someone cuts you off and they give you 566 00:33:18,200 --> 00:33:20,600 Speaker 1: the finger while you're listening to the show, wave Adam, 567 00:33:20,760 --> 00:33:23,480 Speaker 1: give him a big smile. All right, I am Tom Holland. 568 00:33:23,960 --> 00:33:36,040 Speaker 1: This is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is 569 00:33:36,080 --> 00:33:39,560 Speaker 1: a production of I Heart Radio. For more podcasts from 570 00:33:39,560 --> 00:33:43,280 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 571 00:33:43,560 --> 00:33:45,720 Speaker 1: or wherever you listen to your favorite shows.