Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.
Speaker 1: I am Tom Holland and this is Fitness Disrupted. I
Speaker 1: can't believe we are at listener Mailbag number thirteen, the
Speaker 1: show where I answer the questions that you throw out
Speaker 1: to me, either by email or direct message. This is
Speaker 1: why I give you the ways to do that at
Speaker 1: the end of every podcast. I love hearing from you.
Speaker 1: I love the questions and I love the comments the
Speaker 1: results that you all get when you follow the advice
Speaker 1: because it works. It works at one of these questions.
Speaker 1: I'm so excited too answer because it goes to extremes,
Speaker 1: it goes to human condition. Ah, so it's gonna be good.
Speaker 1: It's always good. And what I love when you reach out.
Speaker 1: You know, it takes a while to get a new show.
Speaker 1: Started doing this for a couple of years now, but
Speaker 1: I've had radio shows in the past done similar things,
Speaker 1: and you get a sense of who your audiences and
Speaker 1: you guys are the best of the best, the smartest
Speaker 1: of the smart and you reach out, oftentimes throwing studies
Speaker 1: at me, which I love, so keep it coming. Today
Speaker 1: for this show, it's five questions, but within each question,
Speaker 1: as you guys often do. There are some with multiple
Speaker 1: so probably around seven or eight total questions all over
Speaker 1: the map, which I love as well, nutrition, strength, all
Speaker 1: that kind of stuff. So let's take a quick break
Speaker 1: and I'm going to jump right into it. Your questions, listener,
Speaker 1: mail back show number thirteen. We will be right back.
Speaker 1: All right, We're back. Any time I say we it
Speaker 1: feels weird, but I feel like it's it's us. It's
Speaker 1: the proverbial us. And this is a community, a community
Speaker 1: of like minded people you are, who are trying to
Speaker 1: better their lives. And these questions go to that jump
Speaker 1: right in question number one. Hi, Tom, I love your
Speaker 1: show and I've been listening to it for about two
Speaker 1: years now. Thank you for listening. I'm curious how you
Speaker 1: feel about the company, and I'm not going to name it.
Speaker 1: I bought their drink powder, which they claim is filled
Speaker 1: with vitamins and benefits. I bought it for the digestive benefits,
Speaker 1: the energy it provides in the morning. I try to
Speaker 1: drink it instead of coffee three days a week, and
Speaker 1: for the recovery claim. So I'm gonna hit on all
Speaker 1: three of those points. I struggle with recovering from one
Speaker 1: workout before my workout the next day. So I'm down
Speaker 1: to trying anything at this point. Have you tried this
Speaker 1: product leaving the name out or heard anything about it?
Speaker 1: I like having something to drink in the mornings after
Speaker 1: my workout or to kick start my day. Do you
Speaker 1: have any alternatives that are good for recovery slash not
Speaker 1: filled with sugar what this person is referring to, because
Speaker 1: there's many powders out there, many supplements. It's a green drink,
Speaker 1: a green drink, And yes, I have tried it. I
Speaker 1: don't ever talk about anything that I haven't experienced. It's
Speaker 1: rare in the fitness world. But I want to be
Speaker 1: able to give you a real take on it. So
Speaker 1: use it, have used it, I should say. And there's
Speaker 1: a bunch of questions in here. I'm going to flesh
Speaker 1: them all out. And I think the overarching theme in
Speaker 1: this question is recovery. Right, this person brings it up
Speaker 1: numerous times for the recovery, they're looking for other benefits.
Speaker 1: They perceive other benefits as well. Uh, and I use
Speaker 1: that word specifically, perceive. But they say struggle with recovering
Speaker 1: from one workout and down to try anything at this point.
Speaker 1: So let me say this, There's there's so many myriad
Speaker 1: factors for recovery rate. I don't know their workout program,
Speaker 1: so I'm curious are they overtraining? So these are questions
Speaker 1: I would ask, and I need to ask, and anyone
Speaker 1: UH in this business needs to sit down with people.
Speaker 1: And there's no answer. There's no right answer right away.
Speaker 1: That's that it depends I talk about frequently. It doesn't
Speaker 1: mean I can't answer all these questions, but I need
Speaker 1: to preface it by saying that as well. Right, why
Speaker 1: is this person that tired? Is it just normal fatigue
Speaker 1: from exercise? Are they getting in enough calories? That's a
Speaker 1: huge part of training people. This is why we need
Speaker 1: to focus on what we are eating, not what we're not.
Speaker 1: We need to fuel our bodies. I know it sounds
Speaker 1: so simple and so boring and so common sensical, with
Speaker 1: the vast majority of people don't do it. They don't
Speaker 1: fuel themselves with good food. We focus on what we
Speaker 1: can't eat rather than what we can. We are confused.
Speaker 1: It just did that fit tip show about what a
Speaker 1: carb is. Most people don't even know. That's a huge problem.
Speaker 1: It's a huge problem with fueling. It's a huge problem
Speaker 1: with you know, losing weight, it's a huge problem with recovery.
Speaker 1: So we need to know that stuff. And that's why
Speaker 1: I bring you those topics as well, and we'll contin hinue.
Speaker 1: You're not gonna get it or you know it, understand it,
Speaker 1: or be able to apply it right away and talk
Speaker 1: about these concepts over and over and over again. But
Speaker 1: a bunch of questions in here, right. I have to say,
Speaker 1: whenever there's a supplement, which a powder is, and a
Speaker 1: green powder is as well, real food first, real food first.
Speaker 1: There is nothing that is out there right now that
Speaker 1: can take the place of food in its natural state.
Speaker 1: It's an overly simplistic statement, but it but it holds true.
Speaker 1: In other words, and I've done shows on this as well.
Speaker 1: You can't put fruit in a capsule form and think
Speaker 1: it's fruit and think it's the same thing. It's not.
Speaker 1: It's not it's not even close. We're not always think
Speaker 1: of the Jetsons. Grew up watching cartoons and the Jetsons
Speaker 1: was one and if I'm not mistaken, this was a
Speaker 1: while ago. The food was like it was tablets, like
Speaker 1: it was like, here's your fruit, and and it's crazy
Speaker 1: to think that that was decades ago, and now I
Speaker 1: would argue a lot of snake oil type supplements are
Speaker 1: out there. They've been there out there forever, and they
Speaker 1: will continue to be out there. Telling you that this
Speaker 1: takes the place of no supplements are an adjunct too,
Speaker 1: So get your greens from kale and salads and you know,
Speaker 1: celery and different green forms of whole foods and real
Speaker 1: food first. Does that mean there isn't a time and
Speaker 1: a place for a good powder supplement like this, Yeah,
Speaker 1: of course, but we have to start with food first,
Speaker 1: super super important. All right. Now, let me go through
Speaker 1: the claims right that the this product is putting out there.
Speaker 1: Uh they claim, I'm reading again from the question, is
Speaker 1: filled with vitamins and benefits. Vitamin. Sure, you know that's
Speaker 1: for me. I did the show on my favorite supplements.
Speaker 1: Vitamin is one to fill the gaps. I'm gonna try
Speaker 1: to get my vitamins from real food as often as possible,
Speaker 1: but I take a multi vitamin in case I'm missing something,
Speaker 1: and I give my kids a multi vitamin and have
Speaker 1: since they could swallow them. Okay, Uh, so that's that's
Speaker 1: an important thing with this. Yes, there's vitamins lost my
Speaker 1: train of thought. I was gonna say something, oh dad
Speaker 1: dud um, But the benefits so filled with vitamins and
Speaker 1: out of it. So let's gonna look at the benefits
Speaker 1: that this person is talking about. Digestive benefits. That's that's
Speaker 1: an individual thing, right in other words, tough like gut
Speaker 1: health and and you know, there's so many other things
Speaker 1: we're taking in so it's really hard to pull apart
Speaker 1: whether that works or not. But if you think that
Speaker 1: works for you with digestion, awesome, Okay, the energy it provides. Now,
Speaker 1: so often they will talk about products that aren't caffeine
Speaker 1: related or things like that, touring and things that we
Speaker 1: know are stimulants, but they'll say, oh, this provides energy.
Speaker 1: Like again, vitamin vitamin in and of itself doesn't provide energy. Now,
Speaker 1: we could go into like the chemical processes these vitamins
Speaker 1: may help with that help make energy available. But I
Speaker 1: am not someone who would say that a product like
Speaker 1: this gives you energy. You may feel better, right, you
Speaker 1: may not take in, you know, eat something that's less healthy,
Speaker 1: and there may be the placebo effect, but just chemically speaking,
Speaker 1: ingredient wise, these type of products don't generally give you energy,
Speaker 1: although many people claim and again, if if you feel
Speaker 1: it does, then it does. I still haven't done after
Speaker 1: hundreds of EPISO, so it's the placebo effect episode and
Speaker 1: I will soon now because I have to, all right,
Speaker 1: So I'm reading it again. Energy it provides in the morning,
Speaker 1: so this person believes it does, so okay, it does,
Speaker 1: and they're drinking it instead of coffee, which I'm a
Speaker 1: huge coffee person, did multiple episodes on it. Uh, there
Speaker 1: are huge, you know, many health benefits of coffee documented studies.
Speaker 1: So if if you drink coffee, don't feel guilty. It's
Speaker 1: moderation like anything else. I tend to overdo it. But listen,
Speaker 1: if this person is cutting out coffee and drinking this
Speaker 1: product and they have energy, awesome, awesome, But no, that
Speaker 1: coffee has health benefits. And if you want to know
Speaker 1: more about that, listen to the shows I've done so
Speaker 1: far on those and for the recovery claims. So this
Speaker 1: goes to energy, right, So the claim about it providing
Speaker 1: energy a powder, a green powder, and then helping with recovery,
Speaker 1: I'm gonna say maybe maybe, and I'm being nice. Okay,
Speaker 1: So this person is struggling with recovery. Right, I would
Speaker 1: not take this product for recovery. I would take this
Speaker 1: product to fill in the gaps. I would take a
Speaker 1: green powder to fill in the gaps of getting in
Speaker 1: your greens, full stop, end of story. Okay, And what
Speaker 1: let me say one mother, one other thing. When you
Speaker 1: take products in like this, you feel it's it's control
Speaker 1: and its habits, and you're saying, I'm doing something good
Speaker 1: for myself. Now, this particular brand is expensive, Okay, I
Speaker 1: would I would much rather you spend at least a
Speaker 1: significant portion of that money on actual greens. And the
Speaker 1: problem is people don't like if you're spending this amount
Speaker 1: of money and it's it's not insignificant, which, by the
Speaker 1: way perceived value people go, oh, if it's that expensive,
Speaker 1: it must be worth it. Now. A lot of times, yes,
Speaker 1: you get what you pay for. But in the health
Speaker 1: and wellness world, that is a slippery slope. All right.
Speaker 1: So food first, does it do give you energy? If
Speaker 1: you think it does, I'm not going to argue with that. Recovery,
Speaker 1: I would much rather you do other things to recover.
Speaker 1: We're gonna finish up with that, all right. So back
Speaker 1: in the day when I was first getting into the
Speaker 1: iron Man's and the endurance races. I would take a
Speaker 1: store bought powder for recovery. Okay, I'm not gonna give
Speaker 1: you the brand. I don't even know if it's out
Speaker 1: there anymore. I don't take it anymore, okay, But it
Speaker 1: was a certain restio of carbohydrates to protein. So that's
Speaker 1: where we're gonna end up here. Okay, when it comes
Speaker 1: to recovery from your workouts, what do I do? What
Speaker 1: do the top athletes who are competing do. Sure, they'll
Speaker 1: they'll take a powder like this, but they are refueling.
Speaker 1: They're refueling. You need energy, You need fuel. And this
Speaker 1: is why I will hammer that message about eating real
Speaker 1: food over and over and over again, regardless of who
Speaker 1: you are. And one of the questions that's gonna come
Speaker 1: up towards the end is just about aging and eating.
Speaker 1: And so many of the messages apply to everything. The
Speaker 1: the instructions, the guidelines, the basics will come up again
Speaker 1: and again for good reason. All right, So I would
Speaker 1: tell this person again, not knowing their workout routine and
Speaker 1: all that kind of stuff that I would love to
Speaker 1: know as well, but when you are done with the workout,
Speaker 1: I talked about the metabolic window recently doesn't exist, maybe
Speaker 1: maybe not done matter. I'm gonna refuel right after, especially
Speaker 1: when I'm training really hard, to make sure that I'm
Speaker 1: recovering from that workout with food and preparing my body
Speaker 1: for the workouts to come and the day to come,
Speaker 1: not just the workouts but the day. So four to
Speaker 1: one ratio of carbohydrates of protein. They're products that are
Speaker 1: five to one, six to one, seven to one, but
Speaker 1: roughly four or five to one ratio of carbo high
Speaker 1: drates to protein. So that means you're gonna take in
Speaker 1: a bunch of carbohydrates and a little less a quarter
Speaker 1: less if it's the four to one ratio of protein.
Speaker 1: So the carbohydrates are to replenish your energy stores and
Speaker 1: give you energy for the day. The protein is to
Speaker 1: rebuild muscle that has been broken down. And you want
Speaker 1: to do that from healthy, whole sources, whole food sources
Speaker 1: if you can, and you know there are so many options.
Speaker 1: By the way, I don't think I've really talked about
Speaker 1: my sports nutrition book for triathletes, but this is a
Speaker 1: great example of the rules applied to everyone. So, in
Speaker 1: other words, if you want to know what to take
Speaker 1: that book. Regardless of whether or not you're a triathlete,
Speaker 1: the recovery meals applied to everyone everyone. Carbohydrates and protein. Yeah,
Speaker 1: if you're a bodybuilder, you're gonna take in more protein
Speaker 1: and things like that, but you still need energy. And
Speaker 1: so one final uh, a little caveat to this answer.
Speaker 1: I always say I'm gonna go shorter, but I always
Speaker 1: get carried away because I want to give you as
Speaker 1: much information as possible. A power shake, which one of
Speaker 1: the greatest options. Whether you buy that a pre dune
Speaker 1: shake which has some carbs in it and some protein,
Speaker 1: or you do it yourself. This is where it's such
Speaker 1: a great time to make your own power shake. So
Speaker 1: that's frozen fruit for me, a banana, protein powder, and
Speaker 1: some healthy fats. I control the ingredients, their whole ingredients.
Speaker 1: They're super healthy. I who love the taste. You figure
Speaker 1: out what works for you. I use almond milk as
Speaker 1: the base, So you figure out your base. What's the liquid,
Speaker 1: what do you like? You figure out your fruits. You
Speaker 1: know there's mangoes, so you can put greens in there.
Speaker 1: That is an awesome way to recover. Recovery is about
Speaker 1: food and sleep and some stretch. All right, all the
Speaker 1: other stuff I talked about like cryod therapy and infrared
Speaker 1: zenas and focus on food and sleep and some stretching.
Speaker 1: All right, there you go. I want to do five
Speaker 1: more hours on that answer, but uh, that's enough. Number two.
Speaker 1: Hi Tom, following the podcast for years, Thank you again.
Speaker 1: I'm a runner half dozen of fulls, so he means
Speaker 1: full marathons and a number of halves. Your information has
Speaker 1: been extremely helpful over the years. Thank you very much
Speaker 1: for listening. Uh that's my response to him. But by
Speaker 1: the way, I have a fourteen year old son who
Speaker 1: has been working out for about six months and as
Speaker 1: a nice V shaped body. He asked me what workouts
Speaker 1: are best for him to bulk up. I've explained eating
Speaker 1: right and exercising and moderation is the best. My question
Speaker 1: for you is what is a good workout plan for him?
Speaker 1: He has dumbbells, a bench and a bar to use,
Speaker 1: as well as a stationary bike. I can't get him
Speaker 1: into running right now, but I'm hoping we can get
Speaker 1: out there one day and run a half together. I
Speaker 1: love that. I have looked online but don't see the
Speaker 1: best option for developing body. I would appreciate any advice
Speaker 1: or website to check out for him. Thank you and
Speaker 1: keep up the great work. I love this. I love this.
Speaker 1: I love the so much of this. The dad who's
Speaker 1: you know, wants to get his son the best results.
Speaker 1: That doesn't seem like there's any excess here. He's preaching moderation.
Speaker 1: He says, he wants to get him running. It's tough
Speaker 1: to get a fourteen year old running if they don't
Speaker 1: want to run. I have a fifteen year old right now,
Speaker 1: who's this very person, same person, So I love it.
Speaker 1: I love everything about this. The short shortish is there is.
Speaker 1: It's the basics. It's the basic. You have everything you need.
Speaker 1: You have dumbbells, you have a bench and a bar
Speaker 1: and a stationary bike for some cardio for the warm up,
Speaker 1: and from there, at that age, anything is great. I
Speaker 1: want you to be safe, you know, I see you
Speaker 1: know thanks to Instagram. This is why I bring it
Speaker 1: up frequently. The crazy workouts and you know, the Olympic
Speaker 1: lifts that so many people are doing that they don't
Speaker 1: have the proper instruction and there's just a greater chance
Speaker 1: of injury. So stick to the basics. I'm gonna pitch
Speaker 1: another book. You know, this is why I write the
Speaker 1: books though. So I have a book called Beat the Gym.
Speaker 1: It's older, and The Micro Workout Plan is another one.
Speaker 1: And actually these are gonna come up again. But these
Speaker 1: are two books. One has more machines in it, beat
Speaker 1: their machines in it. Uh, micro Workout Plan doesn't. So
Speaker 1: my two books are super helpful, Micro Workout Plan and
Speaker 1: Beat the Gym. But you know what the basics are, right,
Speaker 1: someone at fourteen, You're gonna break the upper body into
Speaker 1: five parts right chest, back, shoulders, biceps, triceps. So you're
Speaker 1: gonna do some dumbbell chess press, barbell bench press. You're
Speaker 1: gonna do some shoulder exercises, overhead shoulder press. You can
Speaker 1: do some bicep curls. You're gonna do some tricep kickbacks.
Speaker 1: You're gonna do some push ups. Uh. And I say,
Speaker 1: you but him to do squats, lunges, the basics. And
Speaker 1: then finally the question is how many days a week
Speaker 1: is he gonna work out? My son just started going
Speaker 1: to the gym, his access to all my equipment at home,
Speaker 1: but of course he wants to go and be with
Speaker 1: his friends. That's awesome. That's awesome. He's going, you know,
Speaker 1: almost every day now. So if your son goes every day,
Speaker 1: he's going to do a split routine, right, maybe chest, shoulders,
Speaker 1: triceps on Monday, back and biceps on Tuesday, legs on Wednesday,
Speaker 1: and then you repeat it with one day off. If
Speaker 1: he's going three days a week, it's Monday, Wednesday, Friday.
Speaker 1: Full body. But just the basics. Everything else is awesome.
Speaker 1: Make sure you don't push it too hard. Let him
Speaker 1: do his thing, make sure he's using you know, appropriate weight,
Speaker 1: good form, and then we just let them do their thing.
Speaker 1: I love it. I love it. And finally, protein, make
Speaker 1: sure he's getting in enough protein. When I was that
Speaker 1: a each, they had products supplements that were supposed to
Speaker 1: put on size and there wasn't enough protein. They were
Speaker 1: like calories. It's just it's not half of the good
Speaker 1: stuff that's available today. Real food. First, and let me
Speaker 1: also say that I make an enormous breakfast for my
Speaker 1: two boys every day, protein, healthy, carbs, huge. Do they
Speaker 1: always finish it? No, but it's always there. I didn't.
Speaker 1: I had to finish it all right, So I love it.
Speaker 1: Stick to the basics. If you want you know, beat
Speaker 1: the gym and micro workout plan are two great options.
Speaker 1: You know, so much of the information out there, unfortunately,
Speaker 1: is extreme and it's not what you need, especially at
Speaker 1: that age. You don't want to get injured at a
Speaker 1: young age, especially. Uh, And unfortunately people tend to push
Speaker 1: the crazy workouts. All right, so you're right on track.
Speaker 1: You're preaching moderation already. Uh. Let's take another break, and
Speaker 1: when we come back, when we finish it all up.
Speaker 1: We got questions about the seventy five Hard Challenge, which
Speaker 1: I had heard about, but I hadn't looked into till
Speaker 1: I got this question, and then a couple of other
Speaker 1: really good ones. All right, quick break, we will be
Speaker 1: right back, and we are back. I am going over
Speaker 1: your questions that you put out to me through direct
Speaker 1: messages or emails. There's actually a second half of this question,
Speaker 1: so let's get right to it. Same person asked, I
Speaker 1: was also wondering if you could do an episode on
Speaker 1: your opinion of the seventy five Hard Challenge. It seems
Speaker 1: to be very popular, but to me unsustainable. I have
Speaker 1: a friend who is about to partake, and I'm curious
Speaker 1: on what you think I took my breath away. Not
Speaker 1: surprised made me sad? So what is the seventy five
Speaker 1: hard Challenge? Five components? I looked at it. I hope,
Speaker 1: I hope this is what it is. But this is
Speaker 1: what I found, uh. Number one, So there's five components
Speaker 1: to it. Number one, Follow a diet, any diet. I'm
Speaker 1: gonna give you the five points. I'm gonna go back
Speaker 1: and talk about each of them. Number two. Work out
Speaker 1: twice a day for forty five minutes. One of those
Speaker 1: workouts must be outside. Number three. Drink a gallon of
Speaker 1: water daily. Number four read ten pages of nonfiction daily.
Speaker 1: Number five take progress pictures daily. Okay, let's start with
Speaker 1: number one. Follow diet, any diet? Really? Uh it didn't.
Speaker 1: You didn't get me at the start? Really, no, no specifics,
Speaker 1: So follow a plan. So what if I follow the
Speaker 1: grapefruit diet or the cabbage diet and you're you're then
Speaker 1: asking me in number two to work out twice a
Speaker 1: day for forty five minutes. So if I follow a
Speaker 1: or a low car, let's just go low car and
Speaker 1: atkins a keto or people gonna grab diets are low calory,
Speaker 1: full stop. Especially the first couple of weeks. Then they
Speaker 1: tend to add calories back in so that you have
Speaker 1: a small chance of doing it longer than a week
Speaker 1: or two. So you're asking the people right off the
Speaker 1: get go to limit their calories and probably in an
Speaker 1: unhealthy way. Then you're asking them to work out toys
Speaker 1: a day for forty five minutes. The fast majority of
Speaker 1: people who aren't working out once a day for forty
Speaker 1: five minutes. It takes my breath away. Then you go, okay,
Speaker 1: one of those workouts must be outside. I did you
Speaker 1: know the podcast on the bio philia effect, how powerful
Speaker 1: exercising in nature is. I get it. I talked about
Speaker 1: how I run outside in rain storms, in snowstorms, unless
Speaker 1: it is dangerous, I'm outside exercising. I'm the exception. I
Speaker 1: get texts and emails from people who say, what are
Speaker 1: you doing? It's also usually part of my training. But
Speaker 1: my point is there are people who aren't going to
Speaker 1: be able to get outside every you're setting people up
Speaker 1: for failure. There's such So I did an episode on
Speaker 1: two days too, why you should work out twice a
Speaker 1: day but not for forty five minutes every time for
Speaker 1: seventy five days? Like are you kidding me and then
Speaker 1: putting that caveat of one must be outside. Awesome awesome.
Speaker 1: So for those people are starting from zero, that's not
Speaker 1: problematic at all. And what drives me up the wall
Speaker 1: is the mental side of this. I'm not gonna spend
Speaker 1: a lot of time on this because it's so goog
Speaker 1: and I listen. I love the questions you keep. You
Speaker 1: have to throw these questions to me because although I
Speaker 1: hear about everything, there's so much lunacy out there that
Speaker 1: I can't possibly read every book, although I will the
Speaker 1: top ones even though I know that they're lunacy, because
Speaker 1: I need to be able to discuss them with people.
Speaker 1: So please, please, please keep these questions, these type of
Speaker 1: questions coming twice a day for I don't do that. Well,
Speaker 1: I kind of do, but I have rest days. There's
Speaker 1: no rest days in a row. Awesome awesome. There's no
Speaker 1: problems there right now. Again, I didn't delve any deeper
Speaker 1: into this than getting the bullet points, so I'm not
Speaker 1: sure if there's any specific It doesn't matter. It doesn't
Speaker 1: matter if they say walk, if they if I told
Speaker 1: you to walk twice a day for forty five minutes,
Speaker 1: for seventy five days. That in and of itself is
Speaker 1: this lunacy. I wish I could tell people to do that,
Speaker 1: but even if I could, it's not what you need
Speaker 1: to do, all right. Number three, drink a gallon of
Speaker 1: water daily. Okay, I'm all for drinking more water. I
Speaker 1: need to drink more water. I know where my limitations are,
Speaker 1: what I need to work on. Whether the favorite things
Speaker 1: my favorite sports psychology professor said was if you want
Speaker 1: to know your weaknesses, ask your competition. And that got
Speaker 1: me to focus on what are my weaknesses? And you've
Speaker 1: got to be honest with yourself. For me, I have
Speaker 1: several I been working on them for years. I will
Speaker 1: never be perfect at then you can't. You know, you
Speaker 1: can't work on your weakness till it becomes your strength.
Speaker 1: It's not you can't. You probably shouldn't did that podcast. Anyway,
Speaker 1: I don't get in enough water. I don't sleep enough,
Speaker 1: and that's a problem. So I don't sleep enough at night.
Speaker 1: So I try to take naps during the day because
Speaker 1: I can in my studio and things like that. But
Speaker 1: I know my weakness is anyway, one gallon. Let's do
Speaker 1: the math. The current recommendations all over the place. But
Speaker 1: simple rule of thumb is roughly half your body weight
Speaker 1: in ounces per day for most people. That's even a
Speaker 1: lot for me. What am I now around seventy ish?
Speaker 1: So yeah, I've got my two bottles and I struggle.
Speaker 1: And there's water in other things, and in other drinks
Speaker 1: and food, fruit and salads. There's water and food. So
Speaker 1: this blanket recommendation is roughly for someone who's two hundred
Speaker 1: fifty pounds. I mean, I just picture the bodybuilder guys
Speaker 1: who walk around the gym with their gallon of water.
Speaker 1: I get it. I was there at one point. I
Speaker 1: don't think I ever carried it around at the gallon.
Speaker 1: But we need to drink more water. This is like
Speaker 1: saying everyone should take two uh yeah, eight pounds and
Speaker 1: do bench pressed with that. It depends people. It's probably
Speaker 1: too much for a lot of people. Drink more water,
Speaker 1: but I would start, especially if you're like me and
Speaker 1: you know you have the bladder of a four year old.
Speaker 1: Sorry to be you know, yeah, I have a problem,
Speaker 1: But yeah, I don't think everyone needs to drink a
Speaker 1: d and twenty eight ounces every day. Leave it at
Speaker 1: that number four and five. I have no problem with
Speaker 1: it's like, okay, let's make this creative read ten pages
Speaker 1: of nonfiction daily. Awesome, kind of cool, awesome, out of
Speaker 1: left field, but okay, do that. And number five and
Speaker 1: again I didn't delve very far into this, but I
Speaker 1: having been in this business a really long time, UM,
Speaker 1: I think I know one of the reasons, and it's
Speaker 1: not for you. So take progress pictures daily. I'm fine
Speaker 1: with that as well. But it reminds me of a
Speaker 1: Body for Life way back anyone who's my age and
Speaker 1: was into fitness. So this was many years ago. Bill Phillips,
Speaker 1: who who was one of the first to come out
Speaker 1: with creatine and a bunch of other products. Uh ma
Speaker 1: a plex was the protein powder, super expensive. Creating was
Speaker 1: like five acts what it is today. But he got
Speaker 1: you on this plan with a bunch of different supplements,
Speaker 1: and he asked you to take pictures and then he
Speaker 1: asked you to send them in and one person was
Speaker 1: gonna win. It's like a Ferrari and a million dollars
Speaker 1: or something. But it was genius because he got free advertising.
Speaker 1: He got people to just send it at no question,
Speaker 1: and so we put all of those before and after
Speaker 1: pictures in books. In his books, and a lot of
Speaker 1: people changed because they had these expensive supplements and there
Speaker 1: was a workout plan and a lot of people stuck
Speaker 1: to it and it was a good plan. But I
Speaker 1: think of that as I think of this. So a
Speaker 1: lot of people are gonna do what's gonna take progress
Speaker 1: pictures post on social media and they're gonna talk about
Speaker 1: the seventy five challenge. And I don't know if this
Speaker 1: person is monetizing it. Sure they are, would I would
Speaker 1: think they are. I haven't delved into it. Uh, But
Speaker 1: kind of genius in that regard, because if you do anything,
Speaker 1: if you I could sell you caplets filled with sugar
Speaker 1: and then give you a plan, and I sell those
Speaker 1: caplets to you at a hundred dollars a month with
Speaker 1: the workout plan. Because you're paying a hundred dollars a
Speaker 1: month for these caplets that I'm telling you are going
Speaker 1: to help you. But you follow the plan, you can
Speaker 1: attribute it to the caplets. That's what a lot of
Speaker 1: these products and programs are doing. All right. So seventy
Speaker 1: five days of working out twice a day with no
Speaker 1: rest days, drinking that much water, uh, oh my gosh,
Speaker 1: following some restrictive diet the person's question, answered it, answered
Speaker 1: it unsustainable. Of course. Yeah, and you're going to I'm
Speaker 1: going to use the word other people would use. I
Speaker 1: Wouldn're gonna fail. There's no way you're gonna keep this up?
Speaker 1: Could I do it? It's a want to you know,
Speaker 1: the people like you go it's likewise come up to
Speaker 1: me in the gym and asked me to do some
Speaker 1: crazy exercise challenge with them that I know could potentially
Speaker 1: hurt me. I look at them and I say, you win,
Speaker 1: you win, So don't do this. I'll leave it at that,
Speaker 1: all right? And oh, actually, why why is the human
Speaker 1: condition to choose hard and unsustainable? You know? When I
Speaker 1: tell people that they should do micro workouts, they look
Speaker 1: at me like, I'm like, five minutes that that can't
Speaker 1: possibly work. You know, I'm gonna give you your own
Speaker 1: Here you go, here's your thirty day Fitness Disrupted challenge.
Speaker 1: And I've given you similar things like this in other episodes,
Speaker 1: but here here you go. You want something. I want
Speaker 1: you to do fifty push ups total in one day.
Speaker 1: And I've given you things almost exactly like this. But
Speaker 1: now with this question. Not all of you have heard
Speaker 1: all of the episodes fifty push ups on one day,
Speaker 1: fifty ab moves, crunches or types of crunches, whatever version
Speaker 1: you want on the next day. So want you to
Speaker 1: alternate days and you can do however many sets and
Speaker 1: reps as you want, but they don't need to total
Speaker 1: fifty by the end of the day. I've been doing
Speaker 1: this myself in a different way, as I've said many
Speaker 1: many times before four years when I came into the studio,
Speaker 1: I dropped and did my hundred crunches, five of one
Speaker 1: kind o weeks, both sides, and twenty five of another kind.
Speaker 1: And I mixed that up and I changed the number.
Speaker 1: But it's a hundred. So by the end of the
Speaker 1: day I've done a certain number depends. All right, there's
Speaker 1: your challenge. Most people go, it's not enough. Why do
Speaker 1: we choose hard and unsustainable rather than what we know
Speaker 1: will work over time when you add in all the
Speaker 1: other stuff as well. All right, So there you go.
Speaker 1: I want to hear do it. Do it for thirty days.
Speaker 1: So you can do five sets of ten to tend
Speaker 1: when you wake up in the morning, tend push ups
Speaker 1: to ten in the middle of the day, to ten
Speaker 1: at lunch, do ten at like three o'clock to ten
Speaker 1: before you go to bed at night. There's fifty or
Speaker 1: do two sets of twenty five whatever we want, the
Speaker 1: way you want to do it, ad moved, same thing,
Speaker 1: whatever kind, whatever numbers. By the end of the day,
Speaker 1: you've done fifty. When you mix it up, when you
Speaker 1: vary them, I don't even care if you're doing this
Speaker 1: already in some wait do that, do this, and and
Speaker 1: vary the type. You can also vary the push ups.
Speaker 1: You can do spider Man push ups. You can do
Speaker 1: whatever you want. Watch and see the results. You will
Speaker 1: be shocked. All right. Number three, let's get moving here.
Speaker 1: Uh Tom love flitness disrupting the body weight workouts you prescribe.
Speaker 1: I've also have your latest micro workout book. Is the
Speaker 1: workout from your book? Beat the Gym still worth doing?
Speaker 1: I love the philosophy of experimenting with different forms of equipment.
Speaker 1: Thank you. All right. You may think this is a
Speaker 1: latent plug. It's not. It goes to variation, people, It
Speaker 1: goes to variation. So beat the gym. It's two ten,
Speaker 1: I believe. And that's when I owned the gym. We
Speaker 1: said I would never do it. Crazy experience, crazy opportunity arose,
Speaker 1: and when I say I have done it all, I
Speaker 1: have literally done it all in this industry, including only
Speaker 1: a gym for a couple of years. So that book
Speaker 1: was all about how to get the most out of
Speaker 1: the gym, the secrets having worked in the gym as
Speaker 1: a trainer for so many years the group fitness instructor
Speaker 1: personal trainer than owning a gym. And we did it
Speaker 1: for a couple of years and got the heck out,
Speaker 1: wrote the book. Uh, and then the micro workout plan,
Speaker 1: So beat the gym is more about the gym, and
Speaker 1: the micro workout plan is more about home. And I
Speaker 1: do both. So the answer to this person is variation.
Speaker 1: When you want to exercise at home, it's a micro
Speaker 1: workout plan. You get dumbbells, you got body weight, and
Speaker 1: you got ab moves right and body weight cardio and
Speaker 1: all the stuff like that. I do both. I go
Speaker 1: to the gym, I work at home. I do all
Speaker 1: different types of equipment. So this is having options, do
Speaker 1: it all, mix it up. Any time anyone in the
Speaker 1: nutrition world the exercise world tells you this is the
Speaker 1: one way to do some thing that's wrong. It's rare
Speaker 1: that I could say without knowing what it is. It's wrong.
Speaker 1: There are many components of fitness. There are many benefits
Speaker 1: to machines that free weights don't have. There's many benefits
Speaker 1: of free weights that machines don't have. I've talked about it.
Speaker 1: I will continue to variation. This is what people have
Speaker 1: to do to get a name for themselves and sell
Speaker 1: certain products. Not me. I sell the moderation and the variation.
Speaker 1: All right, I'll leave it at that. Another question within
Speaker 1: this question, I'm in my sixties, still running. I want
Speaker 1: to enter a half marathon soon. One last question, I've
Speaker 1: been doing hit running workouts in a fairly quick long
Speaker 1: run every ten days. Can you recommend some kind of
Speaker 1: running program that incorporates all your strength protocols with low
Speaker 1: mileage running that can work for races? Thank you again,
Speaker 1: tough um to give real specifics, but I can be
Speaker 1: kind of broad here because it again applies to just
Speaker 1: about everyone. So persons in their sixties still running awesome
Speaker 1: ages and number. I'm gonna be again pretty give you
Speaker 1: an overview. So I'm in my fifties now, I run
Speaker 1: three to four times a week. Changes, but for most people,
Speaker 1: especially sixties, probably again, this person sounds like they're super fit,
Speaker 1: but it doesn't matter. We want to be smart. So
Speaker 1: when you can nonconsecutive days, if you have more lofty,
Speaker 1: you know, lofty your goals, then you have to run more.
Speaker 1: But great rule of thumb for the vast majority of
Speaker 1: you is Monday, Wednesday, Friday is running right, and then
Speaker 1: a longer run on the weekend Saturday or Sunday. So
Speaker 1: that might be the day you go back to back right,
Speaker 1: or you can go Tuesday, Thursday, Sunday. So three to
Speaker 1: four runs per week. And I like the specificity. Now
Speaker 1: you don't have to do this, but this is when
Speaker 1: you get super specific. As we get older, especially the
Speaker 1: benefits are even Yeah, the workouts are shorter and the
Speaker 1: the benefits are somewhat greater. Right at a younger age,
Speaker 1: you can just run and your body is more tolerant,
Speaker 1: you get injured less. So for me, one run is
Speaker 1: hill's hill. Repeats talked about that the value of hills.
Speaker 1: Second run, we focus on speed. That's your interval day.
Speaker 1: Sounds like he's kind of doing it. And then your
Speaker 1: third one is endurance that's your long run day. That
Speaker 1: formula works for so many people. Hills are speed and
Speaker 1: strength built in speed is gonna make you a little
Speaker 1: faster if you want. And also listen changes the workout
Speaker 1: the boardom factor. I did a thirty minute workout. I'm
Speaker 1: gonna post thirty minute run on the treadmill the other day.
Speaker 1: Ten minute warm up, a bunch of minute hard intervals
Speaker 1: and then cool down. Awesome, and it was so much
Speaker 1: more palatable. Okay, just running for thirty minutes, and I said,
Speaker 1: just I shouldn't running for thirty minutes. The specificity the
Speaker 1: effect of that was different than going slow for an hour.
Speaker 1: But that's your longer day. So one day is working
Speaker 1: on endurance, one day is working on speed. The other
Speaker 1: day is speed strength, and that's running hills and hills,
Speaker 1: as I've said, are one of my favorite workouts. Everyone
Speaker 1: should run or walk hills. I did a podcast on that.
Speaker 1: And then you want to add in two to three
Speaker 1: twenty minute or so strength workouts. I have other books
Speaker 1: with that in there as well. You know it sounds like,
Speaker 1: but I have a marathon book and a triathlon book
Speaker 1: with strength workouts that are specific to runners and multi
Speaker 1: sport athletes. They're not the same as if you're trying
Speaker 1: to build a physique you're not focused on bench press
Speaker 1: and bicep curls. If you're a runner, still can do them,
Speaker 1: but we're more bulletproofing our body so we can run,
Speaker 1: working on balances, more lower body focus, more of a
Speaker 1: core focus. All Right, They're different and they're shorter. Generally,
Speaker 1: you know, bodybuilders and people who want to build muscle
Speaker 1: and physic you know, improve their physique probably go to
Speaker 1: the gym or work at at home a little longer.
Speaker 1: For us who are focused on running and doing other sports,
Speaker 1: the basics at least are you can do them totally,
Speaker 1: uh in about twenty minutes, all right, So that's uh,
Speaker 1: that's what I'm gonna give you for that. And finally,
Speaker 1: a cross training day super important, you know, and for runners,
Speaker 1: biking is just one of the greatest uh forms a
Speaker 1: cross training. The elliptical fine, I'll take that swimming, but
Speaker 1: biking and running, you know, you've got quadricept dominant and
Speaker 1: then hamstring. So it's one of the reasons I do triathlons,
Speaker 1: is forced cross training. All right. Let me pick it
Speaker 1: up here, Hi to. I'm a big fan of your
Speaker 1: podcast and your no nonsense approach to health and thitness.
Speaker 1: Really passionate about fitness and healthy eating and have often
Speaker 1: considered getting certified as a this coach. Well, now that
Speaker 1: my kids are all grown up, my career and I
Speaker 1: t is not very demanding. I have more time to
Speaker 1: dedicate towards my passion. I would really appreciate your guidance
Speaker 1: on which programs are worth investing in. I briefly looked
Speaker 1: at the n A, s M and ACE websites, but
Speaker 1: there are so many others out there. I would greatly
Speaker 1: appreciate any input you can provide, and then some compliments.
Speaker 1: So thank you, thank you, Thank you for all the compliments,
Speaker 1: Thank you for listening. And I actually get asked this
Speaker 1: frequently in different ways, uh people who are in the business,
Speaker 1: and I will do a couple of podcasts soon specific
Speaker 1: to that. But I got certified a long time ago
Speaker 1: and they're all still around and they're really good ones.
Speaker 1: So my goal back in the day was to get
Speaker 1: as much experience and education as possible, as many of
Speaker 1: the top certifications as possible, and two of them were
Speaker 1: and A s M the National Academy of Sports Medicine ACE,
Speaker 1: and the other two of the top there's other top ones,
Speaker 1: but these for me are the four. Top ones would
Speaker 1: be the n s c A National Strength and Conditioning Association,
Speaker 1: and then A C s M American College Sports Medicine.
Speaker 1: I have all those. They're still around, they're still great.
Speaker 1: There are others, but those four again, N A s M,
Speaker 1: ACE A C s M and n s c A.
Speaker 1: I have many others. There's atha that actually changed their
Speaker 1: acronyms slightly. Used to be a F A A and
Speaker 1: now I think it's a F F A. But that
Speaker 1: was that was more aerobics. I got that one. That's
Speaker 1: a story that it's a funny story. Back in the
Speaker 1: day when I got that was group exercise. Right, So
Speaker 1: those four are phenomenal. The short answer though, for the
Speaker 1: new ones, and then there's a couple out there that
Speaker 1: I've heard of recently that aren't those four. If you
Speaker 1: get it in a day, if you get it online,
Speaker 1: that's a problem. So the longer the studying, the more classes,
Speaker 1: and the more in person, the better. Right, I would
Speaker 1: personally stick with those four. They're still around, they're still
Speaker 1: highly regarded. But if there's a certain certification that is
Speaker 1: in person where you are and you go every weekend
Speaker 1: or you know, it's it's you know takes a couple
Speaker 1: of weeks months of instruction. That's awesome. You want as
Speaker 1: much information as possible, right, You want to learn, and
Speaker 1: if you're truly passionate about it, as as I was
Speaker 1: and still obviously am, you never want to stop learning.
Speaker 1: You know. That's why I'm still and we'll always be
Speaker 1: studying and teaching and doing all that kind of stuff.
Speaker 1: So I love this question. I love people getting into
Speaker 1: the greatest industry in the world, in my opinion, helping
Speaker 1: people look better, feel better with longer. But I take
Speaker 1: it super seriously and I love that you do. So
Speaker 1: get some start with one great certification, and just know
Speaker 1: that they generally focus on kind of one aspect or
Speaker 1: at least known for that. Now within each certification certifying body,
Speaker 1: they'll have different certifications. But like a cs UM was
Speaker 1: more the cardiovascular back in the day, at least I
Speaker 1: know they have additional certifications. Now. National Strength and Conditioning
Speaker 1: Association was more the strength side, as was the National
Speaker 1: Academy of Sports Medicine more the strength training side. And
Speaker 1: you get taught differently by different certifications. So just start
Speaker 1: somewhere and then take it from there. I should say
Speaker 1: this and gets a little complicated. But if you are
Speaker 1: going to work or you want to work at a
Speaker 1: specific gym in your area, find out what they require,
Speaker 1: what they're looking for, because that's a whole Pandora's box
Speaker 1: of goofiness and stuff like that. So oftentimes you can
Speaker 1: get a really great certification that maybe the gym person
Speaker 1: who runs the personal training department doesn't have, and you
Speaker 1: can hold that against you. As crazy as that town
Speaker 1: topic for another day. But if you are trying to
Speaker 1: land a specific job, find out what their recommendations are
Speaker 1: and which certifications they're looking for level level levet. Finally,
Speaker 1: I love this one. I'm a new listener, so glad
Speaker 1: I found your podcast. Could you tell me if this
Speaker 1: is credible? So they sent me a study. There's a
Speaker 1: link to a study which I'm going to talk about
Speaker 1: and thank you for that. As I said, I love
Speaker 1: when people send me studies. Seven years ago, when I
Speaker 1: turned fifty, I asked my doctor what I needed to
Speaker 1: do to stay active and healthy because I've never been
Speaker 1: this age before. I love that line because I've never
Speaker 1: been fifty before. I just saw me yesterday. By the way,
Speaker 1: it said something like, I'm you know, bear with me.
Speaker 1: I'm going through my terrible forties like the Terrible twos.
Speaker 1: So I love this. Yeah, I turned, as I said,
Speaker 1: I just turned fifty three. It's interesting. I love getting older,
Speaker 1: though I do all the work we put in right control.
Speaker 1: Um you, age is just a number earlier it at that, uh,
Speaker 1: because I've never been this age before. She was at
Speaker 1: a loss and basically gave me the regular nutrition and
Speaker 1: exercise guidelines. I'm an off road motorcyclist and trying to
Speaker 1: recover from rotator cuff surgery, and I'm sational aspects of retiring.
Speaker 1: I've been trying to do research on age and fitness
Speaker 1: and nutrition. Thank you for your shows. You've given me
Speaker 1: the encouragement and the information I trust. Thank you for listening.
Speaker 1: I gotta say that over and over again. People, it's
Speaker 1: all about trust, and your time is important. And as
Speaker 1: I say that, I'm gonna try to wrap this up,
Speaker 1: but know that even when I go along, it's because
Speaker 1: I want to give you the best information, and I
Speaker 1: often feel like I'm leaving stuff out. First of all,
Speaker 1: there's so much here. I know that oftentimes, like when
Speaker 1: you hear your doctor give you the regular nutrition and
Speaker 1: exercise guidelines. We have to start with the basics. So
Speaker 1: she's not wrong. She's not wrong, and let's just go
Speaker 1: back for argument's sake to the the basics work for
Speaker 1: just about everyone. So the nutrition guidelines about like whole
Speaker 1: foods and you know, everything I preach all the time,
Speaker 1: that applies to just about everyone. That's where we start.
Speaker 1: Then you have you unique requirements, right, So that's the
Speaker 1: twenty or thirty percent, right, And for you you said
Speaker 1: specifically off road mode a cyclists. By the way, I've
Speaker 1: written motorcycles road bike in college, did a little bit
Speaker 1: off road. That's like really hard, that's super physical. So
Speaker 1: like these people, especially the top ones pros, they strength
Speaker 1: trained like crate. You have to brutal on the body
Speaker 1: just banging around, right, So I somewhat understand that. And
Speaker 1: you're trying to recover from rotator cuff surgery the only
Speaker 1: surgery I ever had thanks to football back in the eighties.
Speaker 1: No injuries since then, and so I get that as well.
Speaker 1: But I also love that you said the emotional aspects
Speaker 1: of retiring. Okay, So the basics are where you start
Speaker 1: nutrition as well as exercise, right, especially in our fifties, right,
Speaker 1: the basics work the basics work you know, the push ups,
Speaker 1: the planks, the dumbbells, the bench press, the dumbbell all
Speaker 1: that stuff. Do you need to have the foundation right,
Speaker 1: and then we get specific, But you have to have
Speaker 1: that base. You can't jump ahead. You can't start doing
Speaker 1: plyometric box jumps or doing to minute workouts a day
Speaker 1: for seventy five days. If you don't have a base.
Speaker 1: It's not a matter of if, but when and how
Speaker 1: badly you're gonna flame out. All right, so your doctor
Speaker 1: is without even knowing exactly what she said, she's right.
Speaker 1: But let me get into that specific study you gave
Speaker 1: to me. And by the way, I'm going to go
Speaker 1: into this study because it's a great one in the
Speaker 1: future podcast. But there's three great bullet points that will
Speaker 1: answer his question to some degree, and that the study
Speaker 1: is it's not really a study. I think it was
Speaker 1: a paper from I think it was a paper from
Speaker 1: a lecture a nutrition forum. But anyway, it's the title
Speaker 1: is how Dietary needs Change with Aging. And I'm going
Speaker 1: to read you the three bullet points I pulled out.
Speaker 1: Dietary needs change with aging in several ways. Number One,
Speaker 1: people become less active, their metabolism slows, their energy requirement decreases,
Speaker 1: all of which means they need to eat less. Does
Speaker 1: that apply to everyone? Know, but we lose muscle, sarcopenia. Right,
Speaker 1: you're probably not running around And again these are generalizations,
Speaker 1: but normally people slow down a little bit, they lose
Speaker 1: some muscle, and so yes, we need to eat a
Speaker 1: little less as we get older. I think of my
Speaker 1: father in law, who you know, as I'm making huge
Speaker 1: breakfasts for my teenagers. If he's over you know, he's British,
Speaker 1: he has one, maybe two pieces of toast with with
Speaker 1: coffee and some jam, and he's happy as a quam.
Speaker 1: But yes, by and large, we need fewer calories as
Speaker 1: we get older. So that's one of the dietary needs,
Speaker 1: especially when we're thinking about maintaining weight. Right number two.
Speaker 1: Recent research demonstrates that because older adults ability to absorb
Speaker 1: and utilize many nutrients becomes less efficient, their nutrient requirements,
Speaker 1: particularly as a function of body mass, actually increase. Uh this,
Speaker 1: I don't want to read you everything here, but this
Speaker 1: includes separate recommendations for people age seventy and above for
Speaker 1: this reason. So what they're saying is you should eat cleaner,
Speaker 1: you should eat better as you get older. I mean
Speaker 1: that's oversimplification maybe, but that's kind of the gist there,
Speaker 1: all right, And then number three kind of goes to
Speaker 1: this as well. Tucker noted that as some of the
Speaker 1: previous speakers had discussed, chronic conditions and medications can affect
Speaker 1: nutrition requirements. For example, in addition to drug nutrient interactions
Speaker 1: affecting drug metabolism, some drug nutrient interactions are also nutrient wasting.
Speaker 1: This is especially true of the B vitamins. So again,
Speaker 1: in a nutshell, this is saying people are taking more
Speaker 1: medications as they age, you have to be very careful
Speaker 1: with interaction with those drugs and what you are take
Speaker 1: in topic for another day, specifically, but basically saying fewer
Speaker 1: calories and the high to focus on higher quality of food.
Speaker 1: So let's just then there, that's where the recommendations apply
Speaker 1: to everyone. Whole foods, as healthy as possible most of
Speaker 1: the time, focusing on the basics, focusing on consistency. Now,
Speaker 1: this person also, I can't end without saying that they
Speaker 1: identified the mental aspect, the emotional aspects of retiring. I
Speaker 1: love that that you know that that's so important and
Speaker 1: so you want to move and you want to use
Speaker 1: exercise as a positive not a negative. So it shouldn't
Speaker 1: be a stress or it should be a stress reducer,
Speaker 1: and that can be and should be walking. That's why
Speaker 1: not walking. Whatever is, you can start with walking. It
Speaker 1: could be a part of your plan. My point is
Speaker 1: it shouldn't be extreme, like two minute workouts for seventy
Speaker 1: five days. When you're doing things that you don't enjoy,
Speaker 1: that are restrictive, and that are too much, that's not
Speaker 1: the right thing, especially when you're dealing with emotional issues already,
Speaker 1: which all of us are right. So my point is
Speaker 1: used the exercise too decrease stress and anxiety, not increase it,
Speaker 1: because you're trying to do something that is unsustainable or
Speaker 1: is too hard to maintain. And this person finished up
Speaker 1: by saying, always hated working out. Now I'm about to
Speaker 1: turn fifty and overweight, and I'm really happy to have
Speaker 1: found your podcast. Thank you, thank you, thank all of
Speaker 1: you for the questions. Again, I feel not always feel
Speaker 1: I go way longer than I expect to, but it's
Speaker 1: for a good reason, all right. I am going to
Speaker 1: go further into this um paper because there is other
Speaker 1: there are other great points in there, but I will
Speaker 1: wrap it all up with it is the basics, the
Speaker 1: the basic tenets of focus on consistency of all these
Speaker 1: things that I am bringing up over and over again.
Speaker 1: That's it. I believe it at that. All right, thank
Speaker 1: you for these great questions, great questions. You are the
Speaker 1: greatest audience and I have the greatest job in the world,
Speaker 1: so I appreciate you. I appreciate my job and I
Speaker 1: take it super seriously. So thank you for listening. Please
Speaker 1: keep the questions coming. I want to hear more about
Speaker 1: crazy things like the hard sev Oh jeez, it makes
Speaker 1: me sad again. If you want to reach out Tom
Speaker 1: h Fit Instagram as well as Twitter, Tom h Fit
Speaker 1: Fitness Disrupted dot com, you can email me through the website.
Speaker 1: I know I talked about I feel guilty. Why should
Speaker 1: I feel guilty talking about my books. They're out there
Speaker 1: there to help you. But that's how much I like.
Speaker 1: I don't like the fraudsters who pushed their their products.
Speaker 1: I have a bunch of books and and take a look.
Speaker 1: Depending on what your goals and needs are, they're there,
Speaker 1: uh and uh. I have done and live by every
Speaker 1: single thing in all of those books. All right, And
Speaker 1: as I said, super excited for the new book Working
Speaker 1: on which is my first non prescriptive book, which is uh,
Speaker 1: it's all about the fitness industry. All right. Thank you
Speaker 1: for listening. And remember there are three things we all control.
Speaker 1: How much we move, what we put into warmouths, and
Speaker 1: our attitudes. And that is awesome. I am Tom Holland
Speaker 1: this is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is
Speaker 1: a production of I Heart Radio. For more podcasts from
Speaker 1: my Heart Radio, visit the i heart Radio app, Apple Podcasts,
Speaker 1: or wherever you listen to your favorite shows.