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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. I

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Speaker 1: can't believe we are at listener Mailbag number thirteen, the

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Speaker 1: show where I answer the questions that you throw out

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Speaker 1: to me, either by email or direct message. This is

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Speaker 1: why I give you the ways to do that at

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Speaker 1: the end of every podcast. I love hearing from you.

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Speaker 1: I love the questions and I love the comments the

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Speaker 1: results that you all get when you follow the advice

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Speaker 1: because it works. It works at one of these questions.

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Speaker 1: I'm so excited too answer because it goes to extremes,

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Speaker 1: it goes to human condition. Ah, so it's gonna be good.

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Speaker 1: It's always good. And what I love when you reach out.

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Speaker 1: You know, it takes a while to get a new show.

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Speaker 1: Started doing this for a couple of years now, but

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Speaker 1: I've had radio shows in the past done similar things,

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Speaker 1: and you get a sense of who your audiences and

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Speaker 1: you guys are the best of the best, the smartest

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Speaker 1: of the smart and you reach out, oftentimes throwing studies

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Speaker 1: at me, which I love, so keep it coming. Today

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Speaker 1: for this show, it's five questions, but within each question,

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Speaker 1: as you guys often do. There are some with multiple

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Speaker 1: so probably around seven or eight total questions all over

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Speaker 1: the map, which I love as well, nutrition, strength, all

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Speaker 1: that kind of stuff. So let's take a quick break

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Speaker 1: and I'm going to jump right into it. Your questions, listener,

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Speaker 1: mail back show number thirteen. We will be right back.

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Speaker 1: All right, We're back. Any time I say we it

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Speaker 1: feels weird, but I feel like it's it's us. It's

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Speaker 1: the proverbial us. And this is a community, a community

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Speaker 1: of like minded people you are, who are trying to

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Speaker 1: better their lives. And these questions go to that jump

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Speaker 1: right in question number one. Hi, Tom, I love your

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Speaker 1: show and I've been listening to it for about two

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Speaker 1: years now. Thank you for listening. I'm curious how you

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Speaker 1: feel about the company, and I'm not going to name it.

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Speaker 1: I bought their drink powder, which they claim is filled

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Speaker 1: with vitamins and benefits. I bought it for the digestive benefits,

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Speaker 1: the energy it provides in the morning. I try to

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Speaker 1: drink it instead of coffee three days a week, and

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Speaker 1: for the recovery claim. So I'm gonna hit on all

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Speaker 1: three of those points. I struggle with recovering from one

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Speaker 1: workout before my workout the next day. So I'm down

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Speaker 1: to trying anything at this point. Have you tried this

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Speaker 1: product leaving the name out or heard anything about it?

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Speaker 1: I like having something to drink in the mornings after

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Speaker 1: my workout or to kick start my day. Do you

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Speaker 1: have any alternatives that are good for recovery slash not

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Speaker 1: filled with sugar what this person is referring to, because

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Speaker 1: there's many powders out there, many supplements. It's a green drink,

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Speaker 1: a green drink, And yes, I have tried it. I

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Speaker 1: don't ever talk about anything that I haven't experienced. It's

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Speaker 1: rare in the fitness world. But I want to be

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Speaker 1: able to give you a real take on it. So

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Speaker 1: use it, have used it, I should say. And there's

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Speaker 1: a bunch of questions in here. I'm going to flesh

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Speaker 1: them all out. And I think the overarching theme in

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Speaker 1: this question is recovery. Right, this person brings it up

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Speaker 1: numerous times for the recovery, they're looking for other benefits.

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Speaker 1: They perceive other benefits as well. Uh, and I use

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Speaker 1: that word specifically, perceive. But they say struggle with recovering

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Speaker 1: from one workout and down to try anything at this point.

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Speaker 1: So let me say this, There's there's so many myriad

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Speaker 1: factors for recovery rate. I don't know their workout program,

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Speaker 1: so I'm curious are they overtraining? So these are questions

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Speaker 1: I would ask, and I need to ask, and anyone

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Speaker 1: UH in this business needs to sit down with people.

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Speaker 1: And there's no answer. There's no right answer right away.

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Speaker 1: That's that it depends I talk about frequently. It doesn't

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Speaker 1: mean I can't answer all these questions, but I need

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Speaker 1: to preface it by saying that as well. Right, why

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Speaker 1: is this person that tired? Is it just normal fatigue

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Speaker 1: from exercise? Are they getting in enough calories? That's a

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Speaker 1: huge part of training people. This is why we need

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Speaker 1: to focus on what we are eating, not what we're not.

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Speaker 1: We need to fuel our bodies. I know it sounds

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Speaker 1: so simple and so boring and so common sensical, with

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Speaker 1: the vast majority of people don't do it. They don't

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Speaker 1: fuel themselves with good food. We focus on what we

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Speaker 1: can't eat rather than what we can. We are confused.

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Speaker 1: It just did that fit tip show about what a

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Speaker 1: carb is. Most people don't even know. That's a huge problem.

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Speaker 1: It's a huge problem with fueling. It's a huge problem

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Speaker 1: with you know, losing weight, it's a huge problem with recovery.

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Speaker 1: So we need to know that stuff. And that's why

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Speaker 1: I bring you those topics as well, and we'll contin hinue.

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Speaker 1: You're not gonna get it or you know it, understand it,

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Speaker 1: or be able to apply it right away and talk

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Speaker 1: about these concepts over and over and over again. But

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Speaker 1: a bunch of questions in here, right. I have to say,

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Speaker 1: whenever there's a supplement, which a powder is, and a

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Speaker 1: green powder is as well, real food first, real food first.

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Speaker 1: There is nothing that is out there right now that

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Speaker 1: can take the place of food in its natural state.

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Speaker 1: It's an overly simplistic statement, but it but it holds true.

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Speaker 1: In other words, and I've done shows on this as well.

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Speaker 1: You can't put fruit in a capsule form and think

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Speaker 1: it's fruit and think it's the same thing. It's not.

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Speaker 1: It's not it's not even close. We're not always think

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Speaker 1: of the Jetsons. Grew up watching cartoons and the Jetsons

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Speaker 1: was one and if I'm not mistaken, this was a

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Speaker 1: while ago. The food was like it was tablets, like

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Speaker 1: it was like, here's your fruit, and and it's crazy

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Speaker 1: to think that that was decades ago, and now I

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Speaker 1: would argue a lot of snake oil type supplements are

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Speaker 1: out there. They've been there out there forever, and they

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Speaker 1: will continue to be out there. Telling you that this

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Speaker 1: takes the place of no supplements are an adjunct too,

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Speaker 1: So get your greens from kale and salads and you know,

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Speaker 1: celery and different green forms of whole foods and real

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Speaker 1: food first. Does that mean there isn't a time and

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Speaker 1: a place for a good powder supplement like this, Yeah,

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Speaker 1: of course, but we have to start with food first,

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Speaker 1: super super important. All right. Now, let me go through

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Speaker 1: the claims right that the this product is putting out there.

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Speaker 1: Uh they claim, I'm reading again from the question, is

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Speaker 1: filled with vitamins and benefits. Vitamin. Sure, you know that's

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Speaker 1: for me. I did the show on my favorite supplements.

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Speaker 1: Vitamin is one to fill the gaps. I'm gonna try

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Speaker 1: to get my vitamins from real food as often as possible,

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Speaker 1: but I take a multi vitamin in case I'm missing something,

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Speaker 1: and I give my kids a multi vitamin and have

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Speaker 1: since they could swallow them. Okay, Uh, so that's that's

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Speaker 1: an important thing with this. Yes, there's vitamins lost my

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Speaker 1: train of thought. I was gonna say something, oh dad

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Speaker 1: dud um, But the benefits so filled with vitamins and

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Speaker 1: out of it. So let's gonna look at the benefits

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Speaker 1: that this person is talking about. Digestive benefits. That's that's

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Speaker 1: an individual thing, right in other words, tough like gut

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Speaker 1: health and and you know, there's so many other things

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Speaker 1: we're taking in so it's really hard to pull apart

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Speaker 1: whether that works or not. But if you think that

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Speaker 1: works for you with digestion, awesome, Okay, the energy it provides. Now,

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Speaker 1: so often they will talk about products that aren't caffeine

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Speaker 1: related or things like that, touring and things that we

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Speaker 1: know are stimulants, but they'll say, oh, this provides energy.

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Speaker 1: Like again, vitamin vitamin in and of itself doesn't provide energy. Now,

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Speaker 1: we could go into like the chemical processes these vitamins

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Speaker 1: may help with that help make energy available. But I

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Speaker 1: am not someone who would say that a product like

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Speaker 1: this gives you energy. You may feel better, right, you

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Speaker 1: may not take in, you know, eat something that's less healthy,

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Speaker 1: and there may be the placebo effect, but just chemically speaking,

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Speaker 1: ingredient wise, these type of products don't generally give you energy,

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Speaker 1: although many people claim and again, if if you feel

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Speaker 1: it does, then it does. I still haven't done after

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Speaker 1: hundreds of EPISO, so it's the placebo effect episode and

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Speaker 1: I will soon now because I have to, all right,

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Speaker 1: So I'm reading it again. Energy it provides in the morning,

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Speaker 1: so this person believes it does, so okay, it does,

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Speaker 1: and they're drinking it instead of coffee, which I'm a

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Speaker 1: huge coffee person, did multiple episodes on it. Uh, there

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Speaker 1: are huge, you know, many health benefits of coffee documented studies.

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Speaker 1: So if if you drink coffee, don't feel guilty. It's

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Speaker 1: moderation like anything else. I tend to overdo it. But listen,

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Speaker 1: if this person is cutting out coffee and drinking this

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Speaker 1: product and they have energy, awesome, awesome, But no, that

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Speaker 1: coffee has health benefits. And if you want to know

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Speaker 1: more about that, listen to the shows I've done so

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Speaker 1: far on those and for the recovery claims. So this

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Speaker 1: goes to energy, right, So the claim about it providing

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Speaker 1: energy a powder, a green powder, and then helping with recovery,

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Speaker 1: I'm gonna say maybe maybe, and I'm being nice. Okay,

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Speaker 1: So this person is struggling with recovery. Right, I would

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Speaker 1: not take this product for recovery. I would take this

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Speaker 1: product to fill in the gaps. I would take a

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Speaker 1: green powder to fill in the gaps of getting in

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Speaker 1: your greens, full stop, end of story. Okay, And what

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Speaker 1: let me say one mother, one other thing. When you

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Speaker 1: take products in like this, you feel it's it's control

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Speaker 1: and its habits, and you're saying, I'm doing something good

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Speaker 1: for myself. Now, this particular brand is expensive, Okay, I

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Speaker 1: would I would much rather you spend at least a

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Speaker 1: significant portion of that money on actual greens. And the

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Speaker 1: problem is people don't like if you're spending this amount

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Speaker 1: of money and it's it's not insignificant, which, by the

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Speaker 1: way perceived value people go, oh, if it's that expensive,

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Speaker 1: it must be worth it. Now. A lot of times, yes,

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Speaker 1: you get what you pay for. But in the health

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Speaker 1: and wellness world, that is a slippery slope. All right.

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Speaker 1: So food first, does it do give you energy? If

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Speaker 1: you think it does, I'm not going to argue with that. Recovery,

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Speaker 1: I would much rather you do other things to recover.

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Speaker 1: We're gonna finish up with that, all right. So back

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Speaker 1: in the day when I was first getting into the

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Speaker 1: iron Man's and the endurance races. I would take a

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Speaker 1: store bought powder for recovery. Okay, I'm not gonna give

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Speaker 1: you the brand. I don't even know if it's out

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Speaker 1: there anymore. I don't take it anymore, okay, But it

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Speaker 1: was a certain restio of carbohydrates to protein. So that's

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Speaker 1: where we're gonna end up here. Okay, when it comes

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Speaker 1: to recovery from your workouts, what do I do? What

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Speaker 1: do the top athletes who are competing do. Sure, they'll

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Speaker 1: they'll take a powder like this, but they are refueling.

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Speaker 1: They're refueling. You need energy, You need fuel. And this

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Speaker 1: is why I will hammer that message about eating real

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Speaker 1: food over and over and over again, regardless of who

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Speaker 1: you are. And one of the questions that's gonna come

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Speaker 1: up towards the end is just about aging and eating.

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Speaker 1: And so many of the messages apply to everything. The

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Speaker 1: the instructions, the guidelines, the basics will come up again

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Speaker 1: and again for good reason. All right, So I would

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Speaker 1: tell this person again, not knowing their workout routine and

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Speaker 1: all that kind of stuff that I would love to

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Speaker 1: know as well, but when you are done with the workout,

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Speaker 1: I talked about the metabolic window recently doesn't exist, maybe

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Speaker 1: maybe not done matter. I'm gonna refuel right after, especially

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Speaker 1: when I'm training really hard, to make sure that I'm

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Speaker 1: recovering from that workout with food and preparing my body

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Speaker 1: for the workouts to come and the day to come,

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Speaker 1: not just the workouts but the day. So four to

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Speaker 1: one ratio of carbohydrates of protein. They're products that are

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Speaker 1: five to one, six to one, seven to one, but

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Speaker 1: roughly four or five to one ratio of carbo high

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Speaker 1: drates to protein. So that means you're gonna take in

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Speaker 1: a bunch of carbohydrates and a little less a quarter

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Speaker 1: less if it's the four to one ratio of protein.

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Speaker 1: So the carbohydrates are to replenish your energy stores and

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Speaker 1: give you energy for the day. The protein is to

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Speaker 1: rebuild muscle that has been broken down. And you want

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Speaker 1: to do that from healthy, whole sources, whole food sources

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Speaker 1: if you can, and you know there are so many options.

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Speaker 1: By the way, I don't think I've really talked about

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Speaker 1: my sports nutrition book for triathletes, but this is a

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Speaker 1: great example of the rules applied to everyone. So, in

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Speaker 1: other words, if you want to know what to take

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Speaker 1: that book. Regardless of whether or not you're a triathlete,

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Speaker 1: the recovery meals applied to everyone everyone. Carbohydrates and protein. Yeah,

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Speaker 1: if you're a bodybuilder, you're gonna take in more protein

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Speaker 1: and things like that, but you still need energy. And

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Speaker 1: so one final uh, a little caveat to this answer.

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Speaker 1: I always say I'm gonna go shorter, but I always

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Speaker 1: get carried away because I want to give you as

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Speaker 1: much information as possible. A power shake, which one of

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Speaker 1: the greatest options. Whether you buy that a pre dune

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Speaker 1: shake which has some carbs in it and some protein,

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Speaker 1: or you do it yourself. This is where it's such

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Speaker 1: a great time to make your own power shake. So

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Speaker 1: that's frozen fruit for me, a banana, protein powder, and

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Speaker 1: some healthy fats. I control the ingredients, their whole ingredients.

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Speaker 1: They're super healthy. I who love the taste. You figure

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Speaker 1: out what works for you. I use almond milk as

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Speaker 1: the base, So you figure out your base. What's the liquid,

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Speaker 1: what do you like? You figure out your fruits. You

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Speaker 1: know there's mangoes, so you can put greens in there.

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Speaker 1: That is an awesome way to recover. Recovery is about

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Speaker 1: food and sleep and some stretch. All right, all the

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Speaker 1: other stuff I talked about like cryod therapy and infrared

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Speaker 1: zenas and focus on food and sleep and some stretching.

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Speaker 1: All right, there you go. I want to do five

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Speaker 1: more hours on that answer, but uh, that's enough. Number two.

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Speaker 1: Hi Tom, following the podcast for years, Thank you again.

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Speaker 1: I'm a runner half dozen of fulls, so he means

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Speaker 1: full marathons and a number of halves. Your information has

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Speaker 1: been extremely helpful over the years. Thank you very much

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Speaker 1: for listening. Uh that's my response to him. But by

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Speaker 1: the way, I have a fourteen year old son who

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Speaker 1: has been working out for about six months and as

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Speaker 1: a nice V shaped body. He asked me what workouts

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Speaker 1: are best for him to bulk up. I've explained eating

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Speaker 1: right and exercising and moderation is the best. My question

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Speaker 1: for you is what is a good workout plan for him?

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Speaker 1: He has dumbbells, a bench and a bar to use,

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Speaker 1: as well as a stationary bike. I can't get him

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Speaker 1: into running right now, but I'm hoping we can get

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Speaker 1: out there one day and run a half together. I

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Speaker 1: love that. I have looked online but don't see the

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Speaker 1: best option for developing body. I would appreciate any advice

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Speaker 1: or website to check out for him. Thank you and

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Speaker 1: keep up the great work. I love this. I love this.

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Speaker 1: I love the so much of this. The dad who's

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Speaker 1: you know, wants to get his son the best results.

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Speaker 1: That doesn't seem like there's any excess here. He's preaching moderation.

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Speaker 1: He says, he wants to get him running. It's tough

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Speaker 1: to get a fourteen year old running if they don't

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Speaker 1: want to run. I have a fifteen year old right now,

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Speaker 1: who's this very person, same person, So I love it.

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Speaker 1: I love everything about this. The short shortish is there is.

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Speaker 1: It's the basics. It's the basic. You have everything you need.

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Speaker 1: You have dumbbells, you have a bench and a bar

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Speaker 1: and a stationary bike for some cardio for the warm up,

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Speaker 1: and from there, at that age, anything is great. I

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Speaker 1: want you to be safe, you know, I see you

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Speaker 1: know thanks to Instagram. This is why I bring it

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Speaker 1: up frequently. The crazy workouts and you know, the Olympic

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Speaker 1: lifts that so many people are doing that they don't

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Speaker 1: have the proper instruction and there's just a greater chance

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Speaker 1: of injury. So stick to the basics. I'm gonna pitch

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Speaker 1: another book. You know, this is why I write the

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Speaker 1: books though. So I have a book called Beat the Gym.

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Speaker 1: It's older, and The Micro Workout Plan is another one.

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Speaker 1: And actually these are gonna come up again. But these

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Speaker 1: are two books. One has more machines in it, beat

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Speaker 1: their machines in it. Uh, micro Workout Plan doesn't. So

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Speaker 1: my two books are super helpful, Micro Workout Plan and

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Speaker 1: Beat the Gym. But you know what the basics are, right,

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Speaker 1: someone at fourteen, You're gonna break the upper body into

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Speaker 1: five parts right chest, back, shoulders, biceps, triceps. So you're

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Speaker 1: gonna do some dumbbell chess press, barbell bench press. You're

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Speaker 1: gonna do some shoulder exercises, overhead shoulder press. You can

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Speaker 1: do some bicep curls. You're gonna do some tricep kickbacks.

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Speaker 1: You're gonna do some push ups. Uh. And I say,

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Speaker 1: you but him to do squats, lunges, the basics. And

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Speaker 1: then finally the question is how many days a week

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Speaker 1: is he gonna work out? My son just started going

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Speaker 1: to the gym, his access to all my equipment at home,

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Speaker 1: but of course he wants to go and be with

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Speaker 1: his friends. That's awesome. That's awesome. He's going, you know,

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Speaker 1: almost every day now. So if your son goes every day,

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Speaker 1: he's going to do a split routine, right, maybe chest, shoulders,

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Speaker 1: triceps on Monday, back and biceps on Tuesday, legs on Wednesday,

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Speaker 1: and then you repeat it with one day off. If

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Speaker 1: he's going three days a week, it's Monday, Wednesday, Friday.

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Speaker 1: Full body. But just the basics. Everything else is awesome.

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Speaker 1: Make sure you don't push it too hard. Let him

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Speaker 1: do his thing, make sure he's using you know, appropriate weight,

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Speaker 1: good form, and then we just let them do their thing.

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Speaker 1: I love it. I love it. And finally, protein, make

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Speaker 1: sure he's getting in enough protein. When I was that

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Speaker 1: a each, they had products supplements that were supposed to

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Speaker 1: put on size and there wasn't enough protein. They were

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Speaker 1: like calories. It's just it's not half of the good

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Speaker 1: stuff that's available today. Real food. First, and let me

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Speaker 1: also say that I make an enormous breakfast for my

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Speaker 1: two boys every day, protein, healthy, carbs, huge. Do they

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Speaker 1: always finish it? No, but it's always there. I didn't.

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Speaker 1: I had to finish it all right, So I love it.

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Speaker 1: Stick to the basics. If you want you know, beat

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Speaker 1: the gym and micro workout plan are two great options.

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Speaker 1: You know, so much of the information out there, unfortunately,

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Speaker 1: is extreme and it's not what you need, especially at

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Speaker 1: that age. You don't want to get injured at a

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Speaker 1: young age, especially. Uh, And unfortunately people tend to push

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Speaker 1: the crazy workouts. All right, so you're right on track.

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Speaker 1: You're preaching moderation already. Uh. Let's take another break, and

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Speaker 1: when we come back, when we finish it all up.

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Speaker 1: We got questions about the seventy five Hard Challenge, which

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Speaker 1: I had heard about, but I hadn't looked into till

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Speaker 1: I got this question, and then a couple of other

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Speaker 1: really good ones. All right, quick break, we will be

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Speaker 1: right back, and we are back. I am going over

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Speaker 1: your questions that you put out to me through direct

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Speaker 1: messages or emails. There's actually a second half of this question,

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Speaker 1: so let's get right to it. Same person asked, I

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Speaker 1: was also wondering if you could do an episode on

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Speaker 1: your opinion of the seventy five Hard Challenge. It seems

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Speaker 1: to be very popular, but to me unsustainable. I have

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Speaker 1: a friend who is about to partake, and I'm curious

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Speaker 1: on what you think I took my breath away. Not

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Speaker 1: surprised made me sad? So what is the seventy five

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Speaker 1: hard Challenge? Five components? I looked at it. I hope,

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Speaker 1: I hope this is what it is. But this is

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Speaker 1: what I found, uh. Number one, So there's five components

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Speaker 1: to it. Number one, Follow a diet, any diet. I'm

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Speaker 1: gonna give you the five points. I'm gonna go back

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Speaker 1: and talk about each of them. Number two. Work out

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Speaker 1: twice a day for forty five minutes. One of those

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Speaker 1: workouts must be outside. Number three. Drink a gallon of

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Speaker 1: water daily. Number four read ten pages of nonfiction daily.

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Speaker 1: Number five take progress pictures daily. Okay, let's start with

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Speaker 1: number one. Follow diet, any diet? Really? Uh it didn't.

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Speaker 1: You didn't get me at the start? Really, no, no specifics,

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Speaker 1: So follow a plan. So what if I follow the

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Speaker 1: grapefruit diet or the cabbage diet and you're you're then

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Speaker 1: asking me in number two to work out twice a

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Speaker 1: day for forty five minutes. So if I follow a

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Speaker 1: or a low car, let's just go low car and

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Speaker 1: atkins a keto or people gonna grab diets are low calory,

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Speaker 1: full stop. Especially the first couple of weeks. Then they

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Speaker 1: tend to add calories back in so that you have

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Speaker 1: a small chance of doing it longer than a week

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Speaker 1: or two. So you're asking the people right off the

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Speaker 1: get go to limit their calories and probably in an

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Speaker 1: unhealthy way. Then you're asking them to work out toys

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Speaker 1: a day for forty five minutes. The fast majority of

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Speaker 1: people who aren't working out once a day for forty

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Speaker 1: five minutes. It takes my breath away. Then you go, okay,

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Speaker 1: one of those workouts must be outside. I did you

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Speaker 1: know the podcast on the bio philia effect, how powerful

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Speaker 1: exercising in nature is. I get it. I talked about

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Speaker 1: how I run outside in rain storms, in snowstorms, unless

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Speaker 1: it is dangerous, I'm outside exercising. I'm the exception. I

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Speaker 1: get texts and emails from people who say, what are

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Speaker 1: you doing? It's also usually part of my training. But

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Speaker 1: my point is there are people who aren't going to

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Speaker 1: be able to get outside every you're setting people up

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Speaker 1: for failure. There's such So I did an episode on

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Speaker 1: two days too, why you should work out twice a

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Speaker 1: day but not for forty five minutes every time for

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Speaker 1: seventy five days? Like are you kidding me and then

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Speaker 1: putting that caveat of one must be outside. Awesome awesome.

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Speaker 1: So for those people are starting from zero, that's not

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Speaker 1: problematic at all. And what drives me up the wall

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Speaker 1: is the mental side of this. I'm not gonna spend

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Speaker 1: a lot of time on this because it's so goog

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Speaker 1: and I listen. I love the questions you keep. You

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Speaker 1: have to throw these questions to me because although I

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Speaker 1: hear about everything, there's so much lunacy out there that

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Speaker 1: I can't possibly read every book, although I will the

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Speaker 1: top ones even though I know that they're lunacy, because

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Speaker 1: I need to be able to discuss them with people.

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Speaker 1: So please, please, please keep these questions, these type of

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Speaker 1: questions coming twice a day for I don't do that. Well,

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Speaker 1: I kind of do, but I have rest days. There's

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Speaker 1: no rest days in a row. Awesome awesome. There's no

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Speaker 1: problems there right now. Again, I didn't delve any deeper

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Speaker 1: into this than getting the bullet points, so I'm not

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Speaker 1: sure if there's any specific It doesn't matter. It doesn't

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Speaker 1: matter if they say walk, if they if I told

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Speaker 1: you to walk twice a day for forty five minutes,

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Speaker 1: for seventy five days. That in and of itself is

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Speaker 1: this lunacy. I wish I could tell people to do that,

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Speaker 1: but even if I could, it's not what you need

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Speaker 1: to do, all right. Number three, drink a gallon of

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Speaker 1: water daily. Okay, I'm all for drinking more water. I

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Speaker 1: need to drink more water. I know where my limitations are,

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Speaker 1: what I need to work on. Whether the favorite things

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Speaker 1: my favorite sports psychology professor said was if you want

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Speaker 1: to know your weaknesses, ask your competition. And that got

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Speaker 1: me to focus on what are my weaknesses? And you've

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Speaker 1: got to be honest with yourself. For me, I have

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Speaker 1: several I been working on them for years. I will

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Speaker 1: never be perfect at then you can't. You know, you

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Speaker 1: can't work on your weakness till it becomes your strength.

425
00:26:31,880 --> 00:26:35,879
Speaker 1: It's not you can't. You probably shouldn't did that podcast. Anyway,

426
00:26:36,440 --> 00:26:38,239
Speaker 1: I don't get in enough water. I don't sleep enough,

427
00:26:38,320 --> 00:26:40,439
Speaker 1: and that's a problem. So I don't sleep enough at night.

428
00:26:40,480 --> 00:26:42,400
Speaker 1: So I try to take naps during the day because

429
00:26:42,440 --> 00:26:45,600
Speaker 1: I can in my studio and things like that. But

430
00:26:45,680 --> 00:26:49,000
Speaker 1: I know my weakness is anyway, one gallon. Let's do

431
00:26:49,040 --> 00:26:52,199
Speaker 1: the math. The current recommendations all over the place. But

432
00:26:53,000 --> 00:26:56,200
Speaker 1: simple rule of thumb is roughly half your body weight

433
00:26:56,240 --> 00:26:58,800
Speaker 1: in ounces per day for most people. That's even a

434
00:26:58,800 --> 00:27:03,720
Speaker 1: lot for me. What am I now around seventy ish?

435
00:27:03,880 --> 00:27:07,080
Speaker 1: So yeah, I've got my two bottles and I struggle.

436
00:27:07,920 --> 00:27:11,679
Speaker 1: And there's water in other things, and in other drinks

437
00:27:11,760 --> 00:27:16,560
Speaker 1: and food, fruit and salads. There's water and food. So

438
00:27:17,640 --> 00:27:20,880
Speaker 1: this blanket recommendation is roughly for someone who's two hundred

439
00:27:20,920 --> 00:27:24,560
Speaker 1: fifty pounds. I mean, I just picture the bodybuilder guys

440
00:27:24,600 --> 00:27:27,720
Speaker 1: who walk around the gym with their gallon of water.

441
00:27:28,119 --> 00:27:30,760
Speaker 1: I get it. I was there at one point. I

442
00:27:30,760 --> 00:27:33,280
Speaker 1: don't think I ever carried it around at the gallon.

443
00:27:33,920 --> 00:27:36,520
Speaker 1: But we need to drink more water. This is like

444
00:27:36,680 --> 00:27:43,960
Speaker 1: saying everyone should take two uh yeah, eight pounds and

445
00:27:44,160 --> 00:27:48,000
Speaker 1: do bench pressed with that. It depends people. It's probably

446
00:27:48,000 --> 00:27:50,160
Speaker 1: too much for a lot of people. Drink more water,

447
00:27:50,560 --> 00:27:53,440
Speaker 1: but I would start, especially if you're like me and

448
00:27:53,680 --> 00:27:55,800
Speaker 1: you know you have the bladder of a four year old.

449
00:27:55,880 --> 00:28:00,639
Speaker 1: Sorry to be you know, yeah, I have a problem,

450
00:28:01,200 --> 00:28:04,520
Speaker 1: But yeah, I don't think everyone needs to drink a

451
00:28:04,800 --> 00:28:07,199
Speaker 1: d and twenty eight ounces every day. Leave it at

452
00:28:07,200 --> 00:28:10,760
Speaker 1: that number four and five. I have no problem with

453
00:28:12,119 --> 00:28:14,840
Speaker 1: it's like, okay, let's make this creative read ten pages

454
00:28:14,880 --> 00:28:19,159
Speaker 1: of nonfiction daily. Awesome, kind of cool, awesome, out of

455
00:28:19,240 --> 00:28:23,480
Speaker 1: left field, but okay, do that. And number five and

456
00:28:23,520 --> 00:28:26,160
Speaker 1: again I didn't delve very far into this, but I

457
00:28:26,160 --> 00:28:28,359
Speaker 1: having been in this business a really long time, UM,

458
00:28:28,440 --> 00:28:30,400
Speaker 1: I think I know one of the reasons, and it's

459
00:28:30,440 --> 00:28:35,560
Speaker 1: not for you. So take progress pictures daily. I'm fine

460
00:28:35,600 --> 00:28:39,760
Speaker 1: with that as well. But it reminds me of a

461
00:28:39,840 --> 00:28:43,560
Speaker 1: Body for Life way back anyone who's my age and

462
00:28:43,680 --> 00:28:46,160
Speaker 1: was into fitness. So this was many years ago. Bill Phillips,

463
00:28:46,160 --> 00:28:49,280
Speaker 1: who who was one of the first to come out

464
00:28:49,320 --> 00:28:52,600
Speaker 1: with creatine and a bunch of other products. Uh ma

465
00:28:52,760 --> 00:28:57,320
Speaker 1: a plex was the protein powder, super expensive. Creating was

466
00:28:57,440 --> 00:29:00,440
Speaker 1: like five acts what it is today. But he got

467
00:29:00,440 --> 00:29:02,440
Speaker 1: you on this plan with a bunch of different supplements,

468
00:29:02,520 --> 00:29:04,240
Speaker 1: and he asked you to take pictures and then he

469
00:29:04,320 --> 00:29:06,760
Speaker 1: asked you to send them in and one person was

470
00:29:06,800 --> 00:29:10,280
Speaker 1: gonna win. It's like a Ferrari and a million dollars

471
00:29:10,360 --> 00:29:17,800
Speaker 1: or something. But it was genius because he got free advertising.

472
00:29:18,200 --> 00:29:22,080
Speaker 1: He got people to just send it at no question,

473
00:29:22,200 --> 00:29:24,160
Speaker 1: and so we put all of those before and after

474
00:29:24,240 --> 00:29:26,920
Speaker 1: pictures in books. In his books, and a lot of

475
00:29:26,920 --> 00:29:30,080
Speaker 1: people changed because they had these expensive supplements and there

476
00:29:30,120 --> 00:29:33,440
Speaker 1: was a workout plan and a lot of people stuck

477
00:29:33,440 --> 00:29:36,920
Speaker 1: to it and it was a good plan. But I

478
00:29:36,960 --> 00:29:38,400
Speaker 1: think of that as I think of this. So a

479
00:29:38,440 --> 00:29:40,560
Speaker 1: lot of people are gonna do what's gonna take progress

480
00:29:40,600 --> 00:29:43,840
Speaker 1: pictures post on social media and they're gonna talk about

481
00:29:43,840 --> 00:29:45,960
Speaker 1: the seventy five challenge. And I don't know if this

482
00:29:46,000 --> 00:29:50,280
Speaker 1: person is monetizing it. Sure they are, would I would

483
00:29:50,320 --> 00:29:53,480
Speaker 1: think they are. I haven't delved into it. Uh, But

484
00:29:53,600 --> 00:29:58,080
Speaker 1: kind of genius in that regard, because if you do anything,

485
00:29:58,120 --> 00:30:03,120
Speaker 1: if you I could sell you caplets filled with sugar

486
00:30:04,360 --> 00:30:06,920
Speaker 1: and then give you a plan, and I sell those

487
00:30:06,920 --> 00:30:09,680
Speaker 1: caplets to you at a hundred dollars a month with

488
00:30:09,760 --> 00:30:12,560
Speaker 1: the workout plan. Because you're paying a hundred dollars a

489
00:30:12,560 --> 00:30:14,120
Speaker 1: month for these caplets that I'm telling you are going

490
00:30:14,160 --> 00:30:16,960
Speaker 1: to help you. But you follow the plan, you can

491
00:30:17,080 --> 00:30:20,640
Speaker 1: attribute it to the caplets. That's what a lot of

492
00:30:20,680 --> 00:30:24,800
Speaker 1: these products and programs are doing. All right. So seventy

493
00:30:24,800 --> 00:30:27,480
Speaker 1: five days of working out twice a day with no

494
00:30:27,640 --> 00:30:32,920
Speaker 1: rest days, drinking that much water, uh, oh my gosh,

495
00:30:33,040 --> 00:30:39,160
Speaker 1: following some restrictive diet the person's question, answered it, answered

496
00:30:39,200 --> 00:30:46,720
Speaker 1: it unsustainable. Of course. Yeah, and you're going to I'm

497
00:30:46,720 --> 00:30:48,320
Speaker 1: going to use the word other people would use. I

498
00:30:48,320 --> 00:30:52,280
Speaker 1: Wouldn're gonna fail. There's no way you're gonna keep this up?

499
00:30:53,480 --> 00:30:56,600
Speaker 1: Could I do it? It's a want to you know,

500
00:30:56,640 --> 00:31:00,440
Speaker 1: the people like you go it's likewise come up to

501
00:31:00,440 --> 00:31:01,920
Speaker 1: me in the gym and asked me to do some

502
00:31:02,080 --> 00:31:05,800
Speaker 1: crazy exercise challenge with them that I know could potentially

503
00:31:05,880 --> 00:31:08,800
Speaker 1: hurt me. I look at them and I say, you win,

504
00:31:10,120 --> 00:31:14,200
Speaker 1: you win, So don't do this. I'll leave it at that,

505
00:31:14,640 --> 00:31:18,440
Speaker 1: all right? And oh, actually, why why is the human

506
00:31:18,480 --> 00:31:23,200
Speaker 1: condition to choose hard and unsustainable? You know? When I

507
00:31:23,240 --> 00:31:25,800
Speaker 1: tell people that they should do micro workouts, they look

508
00:31:25,840 --> 00:31:28,080
Speaker 1: at me like, I'm like, five minutes that that can't

509
00:31:28,080 --> 00:31:32,960
Speaker 1: possibly work. You know, I'm gonna give you your own

510
00:31:33,200 --> 00:31:37,040
Speaker 1: Here you go, here's your thirty day Fitness Disrupted challenge.

511
00:31:38,040 --> 00:31:40,920
Speaker 1: And I've given you similar things like this in other episodes,

512
00:31:40,960 --> 00:31:43,120
Speaker 1: but here here you go. You want something. I want

513
00:31:43,120 --> 00:31:47,480
Speaker 1: you to do fifty push ups total in one day.

514
00:31:47,600 --> 00:31:50,400
Speaker 1: And I've given you things almost exactly like this. But

515
00:31:50,680 --> 00:31:52,440
Speaker 1: now with this question. Not all of you have heard

516
00:31:52,440 --> 00:31:54,520
Speaker 1: all of the episodes fifty push ups on one day,

517
00:31:54,840 --> 00:31:58,840
Speaker 1: fifty ab moves, crunches or types of crunches, whatever version

518
00:31:58,880 --> 00:32:00,680
Speaker 1: you want on the next day. So want you to

519
00:32:00,680 --> 00:32:04,200
Speaker 1: alternate days and you can do however many sets and

520
00:32:04,240 --> 00:32:06,080
Speaker 1: reps as you want, but they don't need to total

521
00:32:07,720 --> 00:32:09,480
Speaker 1: fifty by the end of the day. I've been doing

522
00:32:09,520 --> 00:32:11,960
Speaker 1: this myself in a different way, as I've said many

523
00:32:11,960 --> 00:32:14,720
Speaker 1: many times before four years when I came into the studio,

524
00:32:14,800 --> 00:32:19,200
Speaker 1: I dropped and did my hundred crunches, five of one

525
00:32:19,280 --> 00:32:23,080
Speaker 1: kind o weeks, both sides, and twenty five of another kind.

526
00:32:23,120 --> 00:32:24,640
Speaker 1: And I mixed that up and I changed the number.

527
00:32:24,640 --> 00:32:26,840
Speaker 1: But it's a hundred. So by the end of the

528
00:32:26,880 --> 00:32:30,200
Speaker 1: day I've done a certain number depends. All right, there's

529
00:32:30,200 --> 00:32:35,960
Speaker 1: your challenge. Most people go, it's not enough. Why do

530
00:32:36,000 --> 00:32:39,800
Speaker 1: we choose hard and unsustainable rather than what we know

531
00:32:39,840 --> 00:32:41,640
Speaker 1: will work over time when you add in all the

532
00:32:41,640 --> 00:32:43,080
Speaker 1: other stuff as well. All right, So there you go.

533
00:32:43,120 --> 00:32:45,240
Speaker 1: I want to hear do it. Do it for thirty days.

534
00:32:45,880 --> 00:32:48,160
Speaker 1: So you can do five sets of ten to tend

535
00:32:48,360 --> 00:32:50,320
Speaker 1: when you wake up in the morning, tend push ups

536
00:32:50,560 --> 00:32:52,360
Speaker 1: to ten in the middle of the day, to ten

537
00:32:52,400 --> 00:32:54,600
Speaker 1: at lunch, do ten at like three o'clock to ten

538
00:32:54,680 --> 00:32:57,080
Speaker 1: before you go to bed at night. There's fifty or

539
00:32:57,120 --> 00:32:58,720
Speaker 1: do two sets of twenty five whatever we want, the

540
00:32:58,800 --> 00:33:01,960
Speaker 1: way you want to do it, ad moved, same thing,

541
00:33:03,240 --> 00:33:05,920
Speaker 1: whatever kind, whatever numbers. By the end of the day,

542
00:33:05,960 --> 00:33:09,000
Speaker 1: you've done fifty. When you mix it up, when you

543
00:33:09,080 --> 00:33:10,600
Speaker 1: vary them, I don't even care if you're doing this

544
00:33:10,640 --> 00:33:14,920
Speaker 1: already in some wait do that, do this, and and

545
00:33:15,120 --> 00:33:17,680
Speaker 1: vary the type. You can also vary the push ups.

546
00:33:17,680 --> 00:33:19,200
Speaker 1: You can do spider Man push ups. You can do

547
00:33:19,960 --> 00:33:25,200
Speaker 1: whatever you want. Watch and see the results. You will

548
00:33:25,240 --> 00:33:28,200
Speaker 1: be shocked. All right. Number three, let's get moving here.

549
00:33:28,680 --> 00:33:32,040
Speaker 1: Uh Tom love flitness disrupting the body weight workouts you prescribe.

550
00:33:32,080 --> 00:33:34,920
Speaker 1: I've also have your latest micro workout book. Is the

551
00:33:34,960 --> 00:33:38,080
Speaker 1: workout from your book? Beat the Gym still worth doing?

552
00:33:38,400 --> 00:33:42,120
Speaker 1: I love the philosophy of experimenting with different forms of equipment.

553
00:33:42,120 --> 00:33:44,160
Speaker 1: Thank you. All right. You may think this is a

554
00:33:44,320 --> 00:33:48,320
Speaker 1: latent plug. It's not. It goes to variation, people, It

555
00:33:48,400 --> 00:33:52,840
Speaker 1: goes to variation. So beat the gym. It's two ten,

556
00:33:52,880 --> 00:33:55,080
Speaker 1: I believe. And that's when I owned the gym. We

557
00:33:55,120 --> 00:33:59,320
Speaker 1: said I would never do it. Crazy experience, crazy opportunity arose,

558
00:34:00,240 --> 00:34:01,920
Speaker 1: and when I say I have done it all, I

559
00:34:02,000 --> 00:34:05,680
Speaker 1: have literally done it all in this industry, including only

560
00:34:05,720 --> 00:34:07,760
Speaker 1: a gym for a couple of years. So that book

561
00:34:07,840 --> 00:34:09,360
Speaker 1: was all about how to get the most out of

562
00:34:09,400 --> 00:34:12,279
Speaker 1: the gym, the secrets having worked in the gym as

563
00:34:12,320 --> 00:34:15,680
Speaker 1: a trainer for so many years the group fitness instructor

564
00:34:15,760 --> 00:34:18,560
Speaker 1: personal trainer than owning a gym. And we did it

565
00:34:18,560 --> 00:34:20,080
Speaker 1: for a couple of years and got the heck out,

566
00:34:20,120 --> 00:34:22,680
Speaker 1: wrote the book. Uh, and then the micro workout plan,

567
00:34:22,760 --> 00:34:25,080
Speaker 1: So beat the gym is more about the gym, and

568
00:34:25,120 --> 00:34:28,000
Speaker 1: the micro workout plan is more about home. And I

569
00:34:28,040 --> 00:34:31,880
Speaker 1: do both. So the answer to this person is variation.

570
00:34:32,080 --> 00:34:34,160
Speaker 1: When you want to exercise at home, it's a micro

571
00:34:34,200 --> 00:34:37,440
Speaker 1: workout plan. You get dumbbells, you got body weight, and

572
00:34:37,480 --> 00:34:40,560
Speaker 1: you got ab moves right and body weight cardio and

573
00:34:40,560 --> 00:34:42,520
Speaker 1: all the stuff like that. I do both. I go

574
00:34:42,560 --> 00:34:44,640
Speaker 1: to the gym, I work at home. I do all

575
00:34:44,760 --> 00:34:49,400
Speaker 1: different types of equipment. So this is having options, do

576
00:34:49,480 --> 00:34:54,920
Speaker 1: it all, mix it up. Any time anyone in the

577
00:34:55,040 --> 00:34:58,560
Speaker 1: nutrition world the exercise world tells you this is the

578
00:34:58,640 --> 00:35:03,719
Speaker 1: one way to do some thing that's wrong. It's rare

579
00:35:03,760 --> 00:35:06,880
Speaker 1: that I could say without knowing what it is. It's wrong.

580
00:35:08,239 --> 00:35:12,880
Speaker 1: There are many components of fitness. There are many benefits

581
00:35:13,120 --> 00:35:17,279
Speaker 1: to machines that free weights don't have. There's many benefits

582
00:35:17,360 --> 00:35:20,000
Speaker 1: of free weights that machines don't have. I've talked about it.

583
00:35:20,040 --> 00:35:25,520
Speaker 1: I will continue to variation. This is what people have

584
00:35:25,600 --> 00:35:28,399
Speaker 1: to do to get a name for themselves and sell

585
00:35:28,480 --> 00:35:33,400
Speaker 1: certain products. Not me. I sell the moderation and the variation.

586
00:35:33,480 --> 00:35:36,680
Speaker 1: All right, I'll leave it at that. Another question within

587
00:35:36,680 --> 00:35:39,399
Speaker 1: this question, I'm in my sixties, still running. I want

588
00:35:39,400 --> 00:35:42,160
Speaker 1: to enter a half marathon soon. One last question, I've

589
00:35:42,200 --> 00:35:45,359
Speaker 1: been doing hit running workouts in a fairly quick long

590
00:35:45,480 --> 00:35:48,360
Speaker 1: run every ten days. Can you recommend some kind of

591
00:35:48,440 --> 00:35:52,919
Speaker 1: running program that incorporates all your strength protocols with low

592
00:35:53,040 --> 00:35:56,120
Speaker 1: mileage running that can work for races? Thank you again,

593
00:35:56,960 --> 00:36:02,360
Speaker 1: tough um to give real specifics, but I can be

594
00:36:03,080 --> 00:36:05,359
Speaker 1: kind of broad here because it again applies to just

595
00:36:05,440 --> 00:36:09,040
Speaker 1: about everyone. So persons in their sixties still running awesome

596
00:36:09,280 --> 00:36:12,520
Speaker 1: ages and number. I'm gonna be again pretty give you

597
00:36:12,560 --> 00:36:16,000
Speaker 1: an overview. So I'm in my fifties now, I run

598
00:36:16,080 --> 00:36:19,440
Speaker 1: three to four times a week. Changes, but for most people,

599
00:36:20,520 --> 00:36:24,520
Speaker 1: especially sixties, probably again, this person sounds like they're super fit,

600
00:36:25,040 --> 00:36:26,839
Speaker 1: but it doesn't matter. We want to be smart. So

601
00:36:28,160 --> 00:36:31,280
Speaker 1: when you can nonconsecutive days, if you have more lofty,

602
00:36:31,360 --> 00:36:33,520
Speaker 1: you know, lofty your goals, then you have to run more.

603
00:36:33,960 --> 00:36:37,319
Speaker 1: But great rule of thumb for the vast majority of

604
00:36:37,360 --> 00:36:41,800
Speaker 1: you is Monday, Wednesday, Friday is running right, and then

605
00:36:41,840 --> 00:36:44,200
Speaker 1: a longer run on the weekend Saturday or Sunday. So

606
00:36:44,239 --> 00:36:47,279
Speaker 1: that might be the day you go back to back right,

607
00:36:47,400 --> 00:36:50,759
Speaker 1: or you can go Tuesday, Thursday, Sunday. So three to

608
00:36:50,840 --> 00:36:55,040
Speaker 1: four runs per week. And I like the specificity. Now

609
00:36:55,080 --> 00:36:57,000
Speaker 1: you don't have to do this, but this is when

610
00:36:57,040 --> 00:37:00,360
Speaker 1: you get super specific. As we get older, especially the

611
00:37:00,400 --> 00:37:09,480
Speaker 1: benefits are even Yeah, the workouts are shorter and the

612
00:37:09,480 --> 00:37:11,799
Speaker 1: the benefits are somewhat greater. Right at a younger age,

613
00:37:11,800 --> 00:37:14,719
Speaker 1: you can just run and your body is more tolerant,

614
00:37:14,960 --> 00:37:18,520
Speaker 1: you get injured less. So for me, one run is

615
00:37:18,600 --> 00:37:21,480
Speaker 1: hill's hill. Repeats talked about that the value of hills.

616
00:37:21,680 --> 00:37:24,160
Speaker 1: Second run, we focus on speed. That's your interval day.

617
00:37:24,280 --> 00:37:26,359
Speaker 1: Sounds like he's kind of doing it. And then your

618
00:37:26,440 --> 00:37:30,160
Speaker 1: third one is endurance that's your long run day. That

619
00:37:30,320 --> 00:37:34,560
Speaker 1: formula works for so many people. Hills are speed and

620
00:37:34,680 --> 00:37:37,640
Speaker 1: strength built in speed is gonna make you a little

621
00:37:37,680 --> 00:37:41,800
Speaker 1: faster if you want. And also listen changes the workout

622
00:37:41,960 --> 00:37:44,160
Speaker 1: the boardom factor. I did a thirty minute workout. I'm

623
00:37:44,160 --> 00:37:46,600
Speaker 1: gonna post thirty minute run on the treadmill the other day.

624
00:37:46,640 --> 00:37:49,360
Speaker 1: Ten minute warm up, a bunch of minute hard intervals

625
00:37:49,400 --> 00:37:51,759
Speaker 1: and then cool down. Awesome, and it was so much

626
00:37:51,800 --> 00:37:56,239
Speaker 1: more palatable. Okay, just running for thirty minutes, and I said,

627
00:37:56,280 --> 00:38:01,239
Speaker 1: just I shouldn't running for thirty minutes. The specificity the

628
00:38:01,320 --> 00:38:04,399
Speaker 1: effect of that was different than going slow for an hour.

629
00:38:04,520 --> 00:38:07,439
Speaker 1: But that's your longer day. So one day is working

630
00:38:07,440 --> 00:38:10,759
Speaker 1: on endurance, one day is working on speed. The other

631
00:38:10,880 --> 00:38:14,160
Speaker 1: day is speed strength, and that's running hills and hills,

632
00:38:14,560 --> 00:38:18,120
Speaker 1: as I've said, are one of my favorite workouts. Everyone

633
00:38:18,160 --> 00:38:21,640
Speaker 1: should run or walk hills. I did a podcast on that.

634
00:38:22,160 --> 00:38:25,680
Speaker 1: And then you want to add in two to three

635
00:38:26,160 --> 00:38:31,680
Speaker 1: twenty minute or so strength workouts. I have other books

636
00:38:31,760 --> 00:38:34,480
Speaker 1: with that in there as well. You know it sounds like,

637
00:38:35,080 --> 00:38:38,320
Speaker 1: but I have a marathon book and a triathlon book

638
00:38:38,320 --> 00:38:42,600
Speaker 1: with strength workouts that are specific to runners and multi

639
00:38:42,640 --> 00:38:45,520
Speaker 1: sport athletes. They're not the same as if you're trying

640
00:38:45,520 --> 00:38:50,800
Speaker 1: to build a physique you're not focused on bench press

641
00:38:51,000 --> 00:38:55,640
Speaker 1: and bicep curls. If you're a runner, still can do them,

642
00:38:55,680 --> 00:38:58,959
Speaker 1: but we're more bulletproofing our body so we can run,

643
00:38:59,440 --> 00:39:03,400
Speaker 1: working on balances, more lower body focus, more of a

644
00:39:03,400 --> 00:39:06,640
Speaker 1: core focus. All Right, They're different and they're shorter. Generally,

645
00:39:07,280 --> 00:39:10,640
Speaker 1: you know, bodybuilders and people who want to build muscle

646
00:39:10,680 --> 00:39:14,000
Speaker 1: and physic you know, improve their physique probably go to

647
00:39:14,320 --> 00:39:16,200
Speaker 1: the gym or work at at home a little longer.

648
00:39:17,400 --> 00:39:20,759
Speaker 1: For us who are focused on running and doing other sports,

649
00:39:21,560 --> 00:39:24,880
Speaker 1: the basics at least are you can do them totally,

650
00:39:25,360 --> 00:39:28,640
Speaker 1: uh in about twenty minutes, all right, So that's uh,

651
00:39:28,640 --> 00:39:30,280
Speaker 1: that's what I'm gonna give you for that. And finally,

652
00:39:30,360 --> 00:39:34,800
Speaker 1: a cross training day super important, you know, and for runners,

653
00:39:34,840 --> 00:39:37,480
Speaker 1: biking is just one of the greatest uh forms a

654
00:39:37,480 --> 00:39:40,600
Speaker 1: cross training. The elliptical fine, I'll take that swimming, but

655
00:39:41,200 --> 00:39:44,759
Speaker 1: biking and running, you know, you've got quadricept dominant and

656
00:39:44,800 --> 00:39:48,600
Speaker 1: then hamstring. So it's one of the reasons I do triathlons,

657
00:39:48,680 --> 00:39:50,799
Speaker 1: is forced cross training. All right. Let me pick it

658
00:39:50,880 --> 00:39:53,120
Speaker 1: up here, Hi to. I'm a big fan of your

659
00:39:53,120 --> 00:39:55,280
Speaker 1: podcast and your no nonsense approach to health and thitness.

660
00:39:55,360 --> 00:39:58,360
Speaker 1: Really passionate about fitness and healthy eating and have often

661
00:39:58,400 --> 00:40:01,279
Speaker 1: considered getting certified as a this coach. Well, now that

662
00:40:01,320 --> 00:40:02,960
Speaker 1: my kids are all grown up, my career and I

663
00:40:03,040 --> 00:40:05,400
Speaker 1: t is not very demanding. I have more time to

664
00:40:05,400 --> 00:40:08,719
Speaker 1: dedicate towards my passion. I would really appreciate your guidance

665
00:40:09,000 --> 00:40:12,120
Speaker 1: on which programs are worth investing in. I briefly looked

666
00:40:12,160 --> 00:40:14,480
Speaker 1: at the n A, s M and ACE websites, but

667
00:40:14,520 --> 00:40:17,160
Speaker 1: there are so many others out there. I would greatly

668
00:40:17,200 --> 00:40:21,000
Speaker 1: appreciate any input you can provide, and then some compliments.

669
00:40:21,040 --> 00:40:23,759
Speaker 1: So thank you, thank you, Thank you for all the compliments,

670
00:40:23,800 --> 00:40:25,640
Speaker 1: Thank you for listening. And I actually get asked this

671
00:40:25,760 --> 00:40:29,200
Speaker 1: frequently in different ways, uh people who are in the business,

672
00:40:29,280 --> 00:40:31,960
Speaker 1: and I will do a couple of podcasts soon specific

673
00:40:32,040 --> 00:40:36,640
Speaker 1: to that. But I got certified a long time ago

674
00:40:36,800 --> 00:40:39,279
Speaker 1: and they're all still around and they're really good ones.

675
00:40:39,600 --> 00:40:42,600
Speaker 1: So my goal back in the day was to get

676
00:40:42,640 --> 00:40:45,759
Speaker 1: as much experience and education as possible, as many of

677
00:40:45,760 --> 00:40:49,040
Speaker 1: the top certifications as possible, and two of them were

678
00:40:49,120 --> 00:40:53,280
Speaker 1: and A s M the National Academy of Sports Medicine ACE,

679
00:40:54,200 --> 00:40:57,520
Speaker 1: and the other two of the top there's other top ones,

680
00:40:57,600 --> 00:41:00,560
Speaker 1: but these for me are the four. Top ones would

681
00:41:00,560 --> 00:41:04,880
Speaker 1: be the n s c A National Strength and Conditioning Association,

682
00:41:05,320 --> 00:41:08,480
Speaker 1: and then A C s M American College Sports Medicine.

683
00:41:08,800 --> 00:41:10,879
Speaker 1: I have all those. They're still around, they're still great.

684
00:41:10,920 --> 00:41:15,239
Speaker 1: There are others, but those four again, N A s M,

685
00:41:15,239 --> 00:41:19,600
Speaker 1: ACE A C s M and n s c A.

686
00:41:19,640 --> 00:41:22,480
Speaker 1: I have many others. There's atha that actually changed their

687
00:41:22,520 --> 00:41:26,600
Speaker 1: acronyms slightly. Used to be a F A A and

688
00:41:26,680 --> 00:41:30,560
Speaker 1: now I think it's a F F A. But that

689
00:41:30,680 --> 00:41:32,719
Speaker 1: was that was more aerobics. I got that one. That's

690
00:41:32,719 --> 00:41:36,160
Speaker 1: a story that it's a funny story. Back in the

691
00:41:36,239 --> 00:41:39,080
Speaker 1: day when I got that was group exercise. Right, So

692
00:41:39,760 --> 00:41:43,359
Speaker 1: those four are phenomenal. The short answer though, for the

693
00:41:43,400 --> 00:41:45,360
Speaker 1: new ones, and then there's a couple out there that

694
00:41:45,400 --> 00:41:48,960
Speaker 1: I've heard of recently that aren't those four. If you

695
00:41:49,000 --> 00:41:50,720
Speaker 1: get it in a day, if you get it online,

696
00:41:50,760 --> 00:41:54,640
Speaker 1: that's a problem. So the longer the studying, the more classes,

697
00:41:54,760 --> 00:42:00,919
Speaker 1: and the more in person, the better. Right, I would

698
00:42:00,960 --> 00:42:03,200
Speaker 1: personally stick with those four. They're still around, they're still

699
00:42:03,280 --> 00:42:07,360
Speaker 1: highly regarded. But if there's a certain certification that is

700
00:42:07,400 --> 00:42:10,320
Speaker 1: in person where you are and you go every weekend

701
00:42:10,680 --> 00:42:13,480
Speaker 1: or you know, it's it's you know takes a couple

702
00:42:13,480 --> 00:42:17,560
Speaker 1: of weeks months of instruction. That's awesome. You want as

703
00:42:17,680 --> 00:42:20,719
Speaker 1: much information as possible, right, You want to learn, and

704
00:42:20,760 --> 00:42:23,520
Speaker 1: if you're truly passionate about it, as as I was

705
00:42:23,600 --> 00:42:26,000
Speaker 1: and still obviously am, you never want to stop learning.

706
00:42:27,280 --> 00:42:29,840
Speaker 1: You know. That's why I'm still and we'll always be

707
00:42:29,880 --> 00:42:32,680
Speaker 1: studying and teaching and doing all that kind of stuff.

708
00:42:34,239 --> 00:42:38,200
Speaker 1: So I love this question. I love people getting into

709
00:42:38,239 --> 00:42:41,080
Speaker 1: the greatest industry in the world, in my opinion, helping

710
00:42:41,120 --> 00:42:43,600
Speaker 1: people look better, feel better with longer. But I take

711
00:42:43,600 --> 00:42:45,319
Speaker 1: it super seriously and I love that you do. So

712
00:42:45,440 --> 00:42:48,600
Speaker 1: get some start with one great certification, and just know

713
00:42:48,719 --> 00:42:52,759
Speaker 1: that they generally focus on kind of one aspect or

714
00:42:52,800 --> 00:42:56,840
Speaker 1: at least known for that. Now within each certification certifying body,

715
00:42:56,880 --> 00:43:01,200
Speaker 1: they'll have different certifications. But like a cs UM was

716
00:43:01,920 --> 00:43:05,120
Speaker 1: more the cardiovascular back in the day, at least I

717
00:43:05,160 --> 00:43:09,320
Speaker 1: know they have additional certifications. Now. National Strength and Conditioning

718
00:43:09,360 --> 00:43:13,320
Speaker 1: Association was more the strength side, as was the National

719
00:43:13,320 --> 00:43:16,600
Speaker 1: Academy of Sports Medicine more the strength training side. And

720
00:43:16,600 --> 00:43:19,960
Speaker 1: you get taught differently by different certifications. So just start

721
00:43:20,040 --> 00:43:23,879
Speaker 1: somewhere and then take it from there. I should say

722
00:43:23,920 --> 00:43:26,839
Speaker 1: this and gets a little complicated. But if you are

723
00:43:27,080 --> 00:43:28,759
Speaker 1: going to work or you want to work at a

724
00:43:28,760 --> 00:43:31,840
Speaker 1: specific gym in your area, find out what they require,

725
00:43:31,880 --> 00:43:35,840
Speaker 1: what they're looking for, because that's a whole Pandora's box

726
00:43:35,880 --> 00:43:40,600
Speaker 1: of goofiness and stuff like that. So oftentimes you can

727
00:43:40,640 --> 00:43:44,080
Speaker 1: get a really great certification that maybe the gym person

728
00:43:44,160 --> 00:43:47,319
Speaker 1: who runs the personal training department doesn't have, and you

729
00:43:47,360 --> 00:43:49,359
Speaker 1: can hold that against you. As crazy as that town

730
00:43:49,520 --> 00:43:53,239
Speaker 1: topic for another day. But if you are trying to

731
00:43:53,480 --> 00:43:56,880
Speaker 1: land a specific job, find out what their recommendations are

732
00:43:56,880 --> 00:44:00,320
Speaker 1: and which certifications they're looking for level level levet. Finally,

733
00:44:01,640 --> 00:44:04,239
Speaker 1: I love this one. I'm a new listener, so glad

734
00:44:04,280 --> 00:44:07,040
Speaker 1: I found your podcast. Could you tell me if this

735
00:44:07,120 --> 00:44:09,440
Speaker 1: is credible? So they sent me a study. There's a

736
00:44:09,440 --> 00:44:10,879
Speaker 1: link to a study which I'm going to talk about

737
00:44:11,360 --> 00:44:12,920
Speaker 1: and thank you for that. As I said, I love

738
00:44:12,960 --> 00:44:15,239
Speaker 1: when people send me studies. Seven years ago, when I

739
00:44:15,280 --> 00:44:17,759
Speaker 1: turned fifty, I asked my doctor what I needed to

740
00:44:17,760 --> 00:44:20,600
Speaker 1: do to stay active and healthy because I've never been

741
00:44:20,600 --> 00:44:24,399
Speaker 1: this age before. I love that line because I've never

742
00:44:24,400 --> 00:44:27,200
Speaker 1: been fifty before. I just saw me yesterday. By the way,

743
00:44:27,239 --> 00:44:29,120
Speaker 1: it said something like, I'm you know, bear with me.

744
00:44:29,160 --> 00:44:33,000
Speaker 1: I'm going through my terrible forties like the Terrible twos.

745
00:44:33,280 --> 00:44:35,759
Speaker 1: So I love this. Yeah, I turned, as I said,

746
00:44:35,920 --> 00:44:39,280
Speaker 1: I just turned fifty three. It's interesting. I love getting older,

747
00:44:39,320 --> 00:44:43,360
Speaker 1: though I do all the work we put in right control.

748
00:44:44,120 --> 00:44:49,040
Speaker 1: Um you, age is just a number earlier it at that, uh,

749
00:44:49,760 --> 00:44:51,480
Speaker 1: because I've never been this age before. She was at

750
00:44:51,480 --> 00:44:53,920
Speaker 1: a loss and basically gave me the regular nutrition and

751
00:44:54,000 --> 00:44:57,839
Speaker 1: exercise guidelines. I'm an off road motorcyclist and trying to

752
00:44:57,880 --> 00:45:01,320
Speaker 1: recover from rotator cuff surgery, and I'm sational aspects of retiring.

753
00:45:01,560 --> 00:45:03,520
Speaker 1: I've been trying to do research on age and fitness

754
00:45:03,560 --> 00:45:05,960
Speaker 1: and nutrition. Thank you for your shows. You've given me

755
00:45:05,960 --> 00:45:09,240
Speaker 1: the encouragement and the information I trust. Thank you for listening.

756
00:45:09,360 --> 00:45:11,920
Speaker 1: I gotta say that over and over again. People, it's

757
00:45:11,960 --> 00:45:14,799
Speaker 1: all about trust, and your time is important. And as

758
00:45:14,800 --> 00:45:16,680
Speaker 1: I say that, I'm gonna try to wrap this up,

759
00:45:17,680 --> 00:45:19,839
Speaker 1: but know that even when I go along, it's because

760
00:45:19,880 --> 00:45:21,799
Speaker 1: I want to give you the best information, and I

761
00:45:21,840 --> 00:45:24,919
Speaker 1: often feel like I'm leaving stuff out. First of all,

762
00:45:25,200 --> 00:45:29,160
Speaker 1: there's so much here. I know that oftentimes, like when

763
00:45:29,160 --> 00:45:31,279
Speaker 1: you hear your doctor give you the regular nutrition and

764
00:45:31,320 --> 00:45:35,240
Speaker 1: exercise guidelines. We have to start with the basics. So

765
00:45:35,320 --> 00:45:38,440
Speaker 1: she's not wrong. She's not wrong, and let's just go

766
00:45:38,520 --> 00:45:42,360
Speaker 1: back for argument's sake to the the basics work for

767
00:45:42,480 --> 00:45:46,200
Speaker 1: just about everyone. So the nutrition guidelines about like whole

768
00:45:46,239 --> 00:45:48,719
Speaker 1: foods and you know, everything I preach all the time,

769
00:45:48,760 --> 00:45:51,200
Speaker 1: that applies to just about everyone. That's where we start.

770
00:45:52,239 --> 00:45:55,200
Speaker 1: Then you have you unique requirements, right, So that's the

771
00:45:55,239 --> 00:45:58,759
Speaker 1: twenty or thirty percent, right, And for you you said

772
00:45:58,800 --> 00:46:01,480
Speaker 1: specifically off road mode a cyclists. By the way, I've

773
00:46:01,480 --> 00:46:05,359
Speaker 1: written motorcycles road bike in college, did a little bit

774
00:46:05,400 --> 00:46:10,480
Speaker 1: off road. That's like really hard, that's super physical. So

775
00:46:10,800 --> 00:46:15,000
Speaker 1: like these people, especially the top ones pros, they strength

776
00:46:15,000 --> 00:46:17,480
Speaker 1: trained like crate. You have to brutal on the body

777
00:46:17,520 --> 00:46:22,080
Speaker 1: just banging around, right, So I somewhat understand that. And

778
00:46:22,120 --> 00:46:24,279
Speaker 1: you're trying to recover from rotator cuff surgery the only

779
00:46:24,280 --> 00:46:27,480
Speaker 1: surgery I ever had thanks to football back in the eighties.

780
00:46:28,200 --> 00:46:31,600
Speaker 1: No injuries since then, and so I get that as well.

781
00:46:32,000 --> 00:46:34,240
Speaker 1: But I also love that you said the emotional aspects

782
00:46:34,280 --> 00:46:39,360
Speaker 1: of retiring. Okay, So the basics are where you start

783
00:46:39,640 --> 00:46:44,040
Speaker 1: nutrition as well as exercise, right, especially in our fifties, right,

784
00:46:44,560 --> 00:46:50,040
Speaker 1: the basics work the basics work you know, the push ups,

785
00:46:50,239 --> 00:46:56,359
Speaker 1: the planks, the dumbbells, the bench press, the dumbbell all

786
00:46:56,400 --> 00:46:59,640
Speaker 1: that stuff. Do you need to have the foundation right,

787
00:46:59,760 --> 00:47:03,600
Speaker 1: and then we get specific, But you have to have

788
00:47:03,680 --> 00:47:08,600
Speaker 1: that base. You can't jump ahead. You can't start doing

789
00:47:08,880 --> 00:47:13,359
Speaker 1: plyometric box jumps or doing to minute workouts a day

790
00:47:13,360 --> 00:47:16,160
Speaker 1: for seventy five days. If you don't have a base.

791
00:47:16,520 --> 00:47:18,759
Speaker 1: It's not a matter of if, but when and how

792
00:47:18,800 --> 00:47:24,800
Speaker 1: badly you're gonna flame out. All right, so your doctor

793
00:47:25,040 --> 00:47:28,120
Speaker 1: is without even knowing exactly what she said, she's right.

794
00:47:28,400 --> 00:47:32,759
Speaker 1: But let me get into that specific study you gave

795
00:47:32,840 --> 00:47:34,400
Speaker 1: to me. And by the way, I'm going to go

796
00:47:34,440 --> 00:47:36,640
Speaker 1: into this study because it's a great one in the

797
00:47:36,680 --> 00:47:39,560
Speaker 1: future podcast. But there's three great bullet points that will

798
00:47:39,560 --> 00:47:42,520
Speaker 1: answer his question to some degree, and that the study

799
00:47:42,760 --> 00:47:44,440
Speaker 1: is it's not really a study. I think it was

800
00:47:45,040 --> 00:47:48,399
Speaker 1: a paper from I think it was a paper from

801
00:47:48,480 --> 00:47:52,040
Speaker 1: a lecture a nutrition forum. But anyway, it's the title

802
00:47:52,120 --> 00:47:56,239
Speaker 1: is how Dietary needs Change with Aging. And I'm going

803
00:47:56,280 --> 00:47:58,200
Speaker 1: to read you the three bullet points I pulled out.

804
00:47:58,239 --> 00:48:01,319
Speaker 1: Dietary needs change with aging in several ways. Number One,

805
00:48:01,360 --> 00:48:06,600
Speaker 1: people become less active, their metabolism slows, their energy requirement decreases,

806
00:48:06,680 --> 00:48:09,160
Speaker 1: all of which means they need to eat less. Does

807
00:48:09,200 --> 00:48:13,680
Speaker 1: that apply to everyone? Know, but we lose muscle, sarcopenia. Right,

808
00:48:14,640 --> 00:48:18,160
Speaker 1: you're probably not running around And again these are generalizations,

809
00:48:18,640 --> 00:48:21,399
Speaker 1: but normally people slow down a little bit, they lose

810
00:48:21,440 --> 00:48:24,160
Speaker 1: some muscle, and so yes, we need to eat a

811
00:48:24,239 --> 00:48:28,160
Speaker 1: little less as we get older. I think of my

812
00:48:28,239 --> 00:48:31,239
Speaker 1: father in law, who you know, as I'm making huge

813
00:48:31,280 --> 00:48:36,200
Speaker 1: breakfasts for my teenagers. If he's over you know, he's British,

814
00:48:36,239 --> 00:48:39,600
Speaker 1: he has one, maybe two pieces of toast with with

815
00:48:39,840 --> 00:48:43,479
Speaker 1: coffee and some jam, and he's happy as a quam.

816
00:48:44,360 --> 00:48:50,279
Speaker 1: But yes, by and large, we need fewer calories as

817
00:48:50,280 --> 00:48:52,920
Speaker 1: we get older. So that's one of the dietary needs,

818
00:48:53,080 --> 00:48:57,160
Speaker 1: especially when we're thinking about maintaining weight. Right number two.

819
00:48:57,440 --> 00:49:01,560
Speaker 1: Recent research demonstrates that because older adults ability to absorb

820
00:49:01,640 --> 00:49:06,040
Speaker 1: and utilize many nutrients becomes less efficient, their nutrient requirements,

821
00:49:06,080 --> 00:49:10,759
Speaker 1: particularly as a function of body mass, actually increase. Uh this,

822
00:49:11,000 --> 00:49:13,040
Speaker 1: I don't want to read you everything here, but this

823
00:49:13,080 --> 00:49:15,799
Speaker 1: includes separate recommendations for people age seventy and above for

824
00:49:15,800 --> 00:49:19,280
Speaker 1: this reason. So what they're saying is you should eat cleaner,

825
00:49:19,520 --> 00:49:22,200
Speaker 1: you should eat better as you get older. I mean

826
00:49:22,239 --> 00:49:25,959
Speaker 1: that's oversimplification maybe, but that's kind of the gist there,

827
00:49:26,760 --> 00:49:29,920
Speaker 1: all right, And then number three kind of goes to

828
00:49:29,960 --> 00:49:32,200
Speaker 1: this as well. Tucker noted that as some of the

829
00:49:32,200 --> 00:49:36,040
Speaker 1: previous speakers had discussed, chronic conditions and medications can affect

830
00:49:36,080 --> 00:49:40,120
Speaker 1: nutrition requirements. For example, in addition to drug nutrient interactions

831
00:49:40,120 --> 00:49:45,719
Speaker 1: affecting drug metabolism, some drug nutrient interactions are also nutrient wasting.

832
00:49:46,080 --> 00:49:50,640
Speaker 1: This is especially true of the B vitamins. So again,

833
00:49:50,640 --> 00:49:52,879
Speaker 1: in a nutshell, this is saying people are taking more

834
00:49:52,960 --> 00:49:56,000
Speaker 1: medications as they age, you have to be very careful

835
00:49:56,120 --> 00:49:59,919
Speaker 1: with interaction with those drugs and what you are take

836
00:50:00,200 --> 00:50:06,080
Speaker 1: in topic for another day, specifically, but basically saying fewer

837
00:50:06,120 --> 00:50:10,200
Speaker 1: calories and the high to focus on higher quality of food.

838
00:50:12,280 --> 00:50:17,560
Speaker 1: So let's just then there, that's where the recommendations apply

839
00:50:17,719 --> 00:50:22,840
Speaker 1: to everyone. Whole foods, as healthy as possible most of

840
00:50:22,920 --> 00:50:27,439
Speaker 1: the time, focusing on the basics, focusing on consistency. Now,

841
00:50:27,480 --> 00:50:30,560
Speaker 1: this person also, I can't end without saying that they

842
00:50:30,680 --> 00:50:34,360
Speaker 1: identified the mental aspect, the emotional aspects of retiring. I

843
00:50:34,520 --> 00:50:37,799
Speaker 1: love that that you know that that's so important and

844
00:50:37,840 --> 00:50:40,560
Speaker 1: so you want to move and you want to use

845
00:50:40,680 --> 00:50:43,760
Speaker 1: exercise as a positive not a negative. So it shouldn't

846
00:50:43,760 --> 00:50:46,520
Speaker 1: be a stress or it should be a stress reducer,

847
00:50:46,880 --> 00:50:49,319
Speaker 1: and that can be and should be walking. That's why

848
00:50:49,680 --> 00:50:53,680
Speaker 1: not walking. Whatever is, you can start with walking. It

849
00:50:53,760 --> 00:50:55,520
Speaker 1: could be a part of your plan. My point is

850
00:50:56,080 --> 00:51:00,920
Speaker 1: it shouldn't be extreme, like two minute workouts for seventy

851
00:51:00,920 --> 00:51:06,200
Speaker 1: five days. When you're doing things that you don't enjoy,

852
00:51:06,280 --> 00:51:09,759
Speaker 1: that are restrictive, and that are too much, that's not

853
00:51:09,840 --> 00:51:13,160
Speaker 1: the right thing, especially when you're dealing with emotional issues already,

854
00:51:13,160 --> 00:51:15,400
Speaker 1: which all of us are right. So my point is

855
00:51:15,560 --> 00:51:20,920
Speaker 1: used the exercise too decrease stress and anxiety, not increase it,

856
00:51:21,239 --> 00:51:24,279
Speaker 1: because you're trying to do something that is unsustainable or

857
00:51:24,440 --> 00:51:27,840
Speaker 1: is too hard to maintain. And this person finished up

858
00:51:27,880 --> 00:51:30,360
Speaker 1: by saying, always hated working out. Now I'm about to

859
00:51:30,400 --> 00:51:33,120
Speaker 1: turn fifty and overweight, and I'm really happy to have

860
00:51:33,120 --> 00:51:36,400
Speaker 1: found your podcast. Thank you, thank you, thank all of

861
00:51:36,440 --> 00:51:40,240
Speaker 1: you for the questions. Again, I feel not always feel

862
00:51:40,280 --> 00:51:44,640
Speaker 1: I go way longer than I expect to, but it's

863
00:51:44,680 --> 00:51:47,640
Speaker 1: for a good reason, all right. I am going to

864
00:51:47,760 --> 00:51:51,279
Speaker 1: go further into this um paper because there is other

865
00:51:51,480 --> 00:51:56,480
Speaker 1: there are other great points in there, but I will

866
00:51:56,480 --> 00:52:00,360
Speaker 1: wrap it all up with it is the basics, the

867
00:52:00,360 --> 00:52:07,200
Speaker 1: the basic tenets of focus on consistency of all these

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00:52:07,239 --> 00:52:09,040
Speaker 1: things that I am bringing up over and over again.

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00:52:11,120 --> 00:52:14,080
Speaker 1: That's it. I believe it at that. All right, thank

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00:52:14,120 --> 00:52:16,600
Speaker 1: you for these great questions, great questions. You are the

871
00:52:16,600 --> 00:52:18,839
Speaker 1: greatest audience and I have the greatest job in the world,

872
00:52:18,920 --> 00:52:21,799
Speaker 1: so I appreciate you. I appreciate my job and I

873
00:52:21,880 --> 00:52:25,720
Speaker 1: take it super seriously. So thank you for listening. Please

874
00:52:25,840 --> 00:52:28,520
Speaker 1: keep the questions coming. I want to hear more about

875
00:52:28,560 --> 00:52:35,000
Speaker 1: crazy things like the hard sev Oh jeez, it makes

876
00:52:35,040 --> 00:52:39,400
Speaker 1: me sad again. If you want to reach out Tom

877
00:52:39,600 --> 00:52:42,279
Speaker 1: h Fit Instagram as well as Twitter, Tom h Fit

878
00:52:42,520 --> 00:52:45,759
Speaker 1: Fitness Disrupted dot com, you can email me through the website.

879
00:52:46,080 --> 00:52:48,640
Speaker 1: I know I talked about I feel guilty. Why should

880
00:52:48,640 --> 00:52:50,879
Speaker 1: I feel guilty talking about my books. They're out there

881
00:52:50,920 --> 00:52:53,680
Speaker 1: there to help you. But that's how much I like.

882
00:52:53,800 --> 00:52:59,120
Speaker 1: I don't like the fraudsters who pushed their their products.

883
00:53:00,280 --> 00:53:02,240
Speaker 1: I have a bunch of books and and take a look.

884
00:53:02,360 --> 00:53:04,560
Speaker 1: Depending on what your goals and needs are, they're there,

885
00:53:05,200 --> 00:53:09,600
Speaker 1: uh and uh. I have done and live by every

886
00:53:09,600 --> 00:53:12,200
Speaker 1: single thing in all of those books. All right, And

887
00:53:12,239 --> 00:53:15,120
Speaker 1: as I said, super excited for the new book Working

888
00:53:15,200 --> 00:53:18,840
Speaker 1: on which is my first non prescriptive book, which is uh,

889
00:53:19,560 --> 00:53:22,600
Speaker 1: it's all about the fitness industry. All right. Thank you

890
00:53:22,640 --> 00:53:25,760
Speaker 1: for listening. And remember there are three things we all control.

891
00:53:26,160 --> 00:53:28,200
Speaker 1: How much we move, what we put into warmouths, and

892
00:53:28,360 --> 00:53:33,200
Speaker 1: our attitudes. And that is awesome. I am Tom Holland

893
00:53:33,400 --> 00:53:40,440
Speaker 1: this is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is

894
00:53:40,480 --> 00:53:43,759
Speaker 1: a production of I Heart Radio. For more podcasts from

895
00:53:43,760 --> 00:53:47,480
Speaker 1: my Heart Radio, visit the i heart Radio app, Apple Podcasts,

896
00:53:47,640 --> 00:53:49,920
Speaker 1: or wherever you listen to your favorite shows.