WEBVTT - Listener Mailbag Vol. 13 0:00:00.840 --> 0:00:05.880 Welcome to Fitness Disrupted, a production of I Heart Radio. 0:00:09.600 --> 0:00:17.040 I am Tom Holland and this is Fitness Disrupted. I 0:00:17.200 --> 0:00:24.000 can't believe we are at listener Mailbag number thirteen, the 0:00:25.680 --> 0:00:29.960 show where I answer the questions that you throw out 0:00:30.000 --> 0:00:34.559 to me, either by email or direct message. This is 0:00:34.600 --> 0:00:37.800 why I give you the ways to do that at 0:00:37.840 --> 0:00:42.440 the end of every podcast. I love hearing from you. 0:00:43.400 --> 0:00:47.120 I love the questions and I love the comments the 0:00:47.200 --> 0:00:52.040 results that you all get when you follow the advice 0:00:52.280 --> 0:00:56.080 because it works. It works at one of these questions. 0:00:56.080 --> 0:01:02.000 I'm so excited too answer because it goes to extremes, 0:01:02.320 --> 0:01:07.400 it goes to human condition. Ah, so it's gonna be good. 0:01:08.000 --> 0:01:13.160 It's always good. And what I love when you reach out. 0:01:13.440 --> 0:01:16.080 You know, it takes a while to get a new show. 0:01:16.120 --> 0:01:18.440 Started doing this for a couple of years now, but 0:01:18.480 --> 0:01:21.559 I've had radio shows in the past done similar things, 0:01:21.760 --> 0:01:24.640 and you get a sense of who your audiences and 0:01:24.680 --> 0:01:28.000 you guys are the best of the best, the smartest 0:01:28.040 --> 0:01:34.120 of the smart and you reach out, oftentimes throwing studies 0:01:34.200 --> 0:01:38.919 at me, which I love, so keep it coming. Today 0:01:38.959 --> 0:01:43.360 for this show, it's five questions, but within each question, 0:01:43.360 --> 0:01:46.880 as you guys often do. There are some with multiple 0:01:47.000 --> 0:01:51.280 so probably around seven or eight total questions all over 0:01:51.320 --> 0:01:55.440 the map, which I love as well, nutrition, strength, all 0:01:55.480 --> 0:01:59.280 that kind of stuff. So let's take a quick break 0:01:59.680 --> 0:02:03.000 and I'm going to jump right into it. Your questions, listener, 0:02:03.080 --> 0:02:06.520 mail back show number thirteen. We will be right back. 0:02:14.600 --> 0:02:19.880 All right, We're back. Any time I say we it 0:02:19.960 --> 0:02:22.760 feels weird, but I feel like it's it's us. It's 0:02:22.800 --> 0:02:29.639 the proverbial us. And this is a community, a community 0:02:29.639 --> 0:02:34.040 of like minded people you are, who are trying to 0:02:34.680 --> 0:02:38.840 better their lives. And these questions go to that jump 0:02:39.040 --> 0:02:42.600 right in question number one. Hi, Tom, I love your 0:02:42.639 --> 0:02:44.720 show and I've been listening to it for about two 0:02:44.840 --> 0:02:48.320 years now. Thank you for listening. I'm curious how you 0:02:48.360 --> 0:02:51.320 feel about the company, and I'm not going to name it. 0:02:51.600 --> 0:02:54.640 I bought their drink powder, which they claim is filled 0:02:54.680 --> 0:02:58.480 with vitamins and benefits. I bought it for the digestive benefits, 0:02:58.760 --> 0:03:01.760 the energy it provides in the morning. I try to 0:03:01.800 --> 0:03:04.120 drink it instead of coffee three days a week, and 0:03:04.200 --> 0:03:06.760 for the recovery claim. So I'm gonna hit on all 0:03:06.800 --> 0:03:09.560 three of those points. I struggle with recovering from one 0:03:09.600 --> 0:03:12.720 workout before my workout the next day. So I'm down 0:03:12.760 --> 0:03:15.960 to trying anything at this point. Have you tried this 0:03:16.120 --> 0:03:20.239 product leaving the name out or heard anything about it? 0:03:20.560 --> 0:03:22.960 I like having something to drink in the mornings after 0:03:23.040 --> 0:03:26.200 my workout or to kick start my day. Do you 0:03:26.240 --> 0:03:32.120 have any alternatives that are good for recovery slash not 0:03:33.040 --> 0:03:38.600 filled with sugar what this person is referring to, because 0:03:38.640 --> 0:03:43.560 there's many powders out there, many supplements. It's a green drink, 0:03:44.040 --> 0:03:46.560 a green drink, And yes, I have tried it. I 0:03:46.600 --> 0:03:51.560 don't ever talk about anything that I haven't experienced. It's 0:03:51.680 --> 0:03:53.960 rare in the fitness world. But I want to be 0:03:54.000 --> 0:03:58.800 able to give you a real take on it. So 0:03:59.240 --> 0:04:03.840 use it, have used it, I should say. And there's 0:04:03.880 --> 0:04:06.280 a bunch of questions in here. I'm going to flesh 0:04:06.280 --> 0:04:11.440 them all out. And I think the overarching theme in 0:04:11.480 --> 0:04:14.960 this question is recovery. Right, this person brings it up 0:04:15.040 --> 0:04:18.360 numerous times for the recovery, they're looking for other benefits. 0:04:18.360 --> 0:04:21.960 They perceive other benefits as well. Uh, and I use 0:04:22.040 --> 0:04:26.680 that word specifically, perceive. But they say struggle with recovering 0:04:26.720 --> 0:04:30.119 from one workout and down to try anything at this point. 0:04:30.160 --> 0:04:34.000 So let me say this, There's there's so many myriad 0:04:34.040 --> 0:04:38.640 factors for recovery rate. I don't know their workout program, 0:04:38.680 --> 0:04:43.320 so I'm curious are they overtraining? So these are questions 0:04:43.360 --> 0:04:46.400 I would ask, and I need to ask, and anyone 0:04:46.880 --> 0:04:49.480 UH in this business needs to sit down with people. 0:04:49.560 --> 0:04:52.119 And there's no answer. There's no right answer right away. 0:04:52.160 --> 0:04:54.680 That's that it depends I talk about frequently. It doesn't 0:04:54.680 --> 0:04:57.280 mean I can't answer all these questions, but I need 0:04:57.320 --> 0:05:00.279 to preface it by saying that as well. Right, why 0:05:00.360 --> 0:05:03.240 is this person that tired? Is it just normal fatigue 0:05:03.760 --> 0:05:08.240 from exercise? Are they getting in enough calories? That's a 0:05:08.360 --> 0:05:13.920 huge part of training people. This is why we need 0:05:13.960 --> 0:05:17.560 to focus on what we are eating, not what we're not. 0:05:18.000 --> 0:05:20.440 We need to fuel our bodies. I know it sounds 0:05:20.480 --> 0:05:23.440 so simple and so boring and so common sensical, with 0:05:23.520 --> 0:05:27.920 the vast majority of people don't do it. They don't 0:05:28.000 --> 0:05:32.200 fuel themselves with good food. We focus on what we 0:05:32.360 --> 0:05:36.800 can't eat rather than what we can. We are confused. 0:05:36.800 --> 0:05:39.800 It just did that fit tip show about what a 0:05:39.880 --> 0:05:46.080 carb is. Most people don't even know. That's a huge problem. 0:05:46.120 --> 0:05:49.159 It's a huge problem with fueling. It's a huge problem 0:05:49.200 --> 0:05:53.719 with you know, losing weight, it's a huge problem with recovery. 0:05:53.800 --> 0:05:56.720 So we need to know that stuff. And that's why 0:05:56.839 --> 0:06:00.760 I bring you those topics as well, and we'll contin hinue. 0:06:00.360 --> 0:06:05.560 You're not gonna get it or you know it, understand it, 0:06:05.760 --> 0:06:07.960 or be able to apply it right away and talk 0:06:08.000 --> 0:06:10.640 about these concepts over and over and over again. But 0:06:11.000 --> 0:06:13.880 a bunch of questions in here, right. I have to say, 0:06:13.880 --> 0:06:17.400 whenever there's a supplement, which a powder is, and a 0:06:17.440 --> 0:06:23.440 green powder is as well, real food first, real food first. 0:06:23.720 --> 0:06:28.760 There is nothing that is out there right now that 0:06:28.880 --> 0:06:32.080 can take the place of food in its natural state. 0:06:32.680 --> 0:06:36.320 It's an overly simplistic statement, but it but it holds true. 0:06:36.440 --> 0:06:38.599 In other words, and I've done shows on this as well. 0:06:39.080 --> 0:06:43.760 You can't put fruit in a capsule form and think 0:06:43.760 --> 0:06:45.920 it's fruit and think it's the same thing. It's not. 0:06:46.000 --> 0:06:48.840 It's not it's not even close. We're not always think 0:06:48.839 --> 0:06:52.480 of the Jetsons. Grew up watching cartoons and the Jetsons 0:06:52.520 --> 0:06:55.680 was one and if I'm not mistaken, this was a 0:06:55.760 --> 0:06:59.200 while ago. The food was like it was tablets, like 0:06:59.240 --> 0:07:01.880 it was like, here's your fruit, and and it's crazy 0:07:01.920 --> 0:07:05.719 to think that that was decades ago, and now I 0:07:05.720 --> 0:07:11.400 would argue a lot of snake oil type supplements are 0:07:11.440 --> 0:07:13.240 out there. They've been there out there forever, and they 0:07:13.240 --> 0:07:15.600 will continue to be out there. Telling you that this 0:07:15.640 --> 0:07:18.920 takes the place of no supplements are an adjunct too, 0:07:19.320 --> 0:07:25.360 So get your greens from kale and salads and you know, 0:07:25.520 --> 0:07:29.360 celery and different green forms of whole foods and real 0:07:29.400 --> 0:07:32.520 food first. Does that mean there isn't a time and 0:07:32.520 --> 0:07:38.840 a place for a good powder supplement like this, Yeah, 0:07:39.120 --> 0:07:42.440 of course, but we have to start with food first, 0:07:42.840 --> 0:07:46.200 super super important. All right. Now, let me go through 0:07:46.960 --> 0:07:51.360 the claims right that the this product is putting out there. 0:07:51.800 --> 0:07:54.160 Uh they claim, I'm reading again from the question, is 0:07:54.360 --> 0:07:58.520 filled with vitamins and benefits. Vitamin. Sure, you know that's 0:07:58.560 --> 0:08:02.000 for me. I did the show on my favorite supplements. 0:08:03.440 --> 0:08:07.080 Vitamin is one to fill the gaps. I'm gonna try 0:08:07.080 --> 0:08:10.360 to get my vitamins from real food as often as possible, 0:08:10.400 --> 0:08:13.280 but I take a multi vitamin in case I'm missing something, 0:08:13.480 --> 0:08:15.560 and I give my kids a multi vitamin and have 0:08:15.720 --> 0:08:22.040 since they could swallow them. Okay, Uh, so that's that's 0:08:22.040 --> 0:08:25.960 an important thing with this. Yes, there's vitamins lost my 0:08:25.960 --> 0:08:29.640 train of thought. I was gonna say something, oh dad 0:08:29.720 --> 0:08:33.360 dud um, But the benefits so filled with vitamins and 0:08:33.400 --> 0:08:35.280 out of it. So let's gonna look at the benefits 0:08:35.320 --> 0:08:39.320 that this person is talking about. Digestive benefits. That's that's 0:08:39.320 --> 0:08:44.240 an individual thing, right in other words, tough like gut 0:08:44.280 --> 0:08:47.200 health and and you know, there's so many other things 0:08:47.240 --> 0:08:50.000 we're taking in so it's really hard to pull apart 0:08:50.760 --> 0:08:52.520 whether that works or not. But if you think that 0:08:52.559 --> 0:08:57.760 works for you with digestion, awesome, Okay, the energy it provides. Now, 0:08:58.800 --> 0:09:04.240 so often they will talk about products that aren't caffeine 0:09:04.240 --> 0:09:06.880 related or things like that, touring and things that we 0:09:06.960 --> 0:09:10.520 know are stimulants, but they'll say, oh, this provides energy. 0:09:10.600 --> 0:09:16.160 Like again, vitamin vitamin in and of itself doesn't provide energy. Now, 0:09:16.200 --> 0:09:20.400 we could go into like the chemical processes these vitamins 0:09:20.440 --> 0:09:25.120 may help with that help make energy available. But I 0:09:25.120 --> 0:09:29.360 am not someone who would say that a product like 0:09:29.440 --> 0:09:33.800 this gives you energy. You may feel better, right, you 0:09:33.880 --> 0:09:37.720 may not take in, you know, eat something that's less healthy, 0:09:39.679 --> 0:09:44.200 and there may be the placebo effect, but just chemically speaking, 0:09:44.920 --> 0:09:51.840 ingredient wise, these type of products don't generally give you energy, 0:09:52.120 --> 0:09:55.079 although many people claim and again, if if you feel 0:09:55.120 --> 0:09:59.199 it does, then it does. I still haven't done after 0:09:59.280 --> 0:10:02.120 hundreds of EPISO, so it's the placebo effect episode and 0:10:02.120 --> 0:10:04.360 I will soon now because I have to, all right, 0:10:04.600 --> 0:10:09.360 So I'm reading it again. Energy it provides in the morning, 0:10:09.480 --> 0:10:12.760 so this person believes it does, so okay, it does, 0:10:13.000 --> 0:10:16.439 and they're drinking it instead of coffee, which I'm a 0:10:16.520 --> 0:10:20.319 huge coffee person, did multiple episodes on it. Uh, there 0:10:20.360 --> 0:10:26.800 are huge, you know, many health benefits of coffee documented studies. 0:10:27.160 --> 0:10:29.680 So if if you drink coffee, don't feel guilty. It's 0:10:29.840 --> 0:10:35.640 moderation like anything else. I tend to overdo it. But listen, 0:10:35.640 --> 0:10:37.600 if this person is cutting out coffee and drinking this 0:10:37.679 --> 0:10:41.000 product and they have energy, awesome, awesome, But no, that 0:10:41.040 --> 0:10:43.320 coffee has health benefits. And if you want to know 0:10:43.440 --> 0:10:45.440 more about that, listen to the shows I've done so 0:10:45.480 --> 0:10:48.520 far on those and for the recovery claims. So this 0:10:48.600 --> 0:10:52.400 goes to energy, right, So the claim about it providing 0:10:52.480 --> 0:10:56.160 energy a powder, a green powder, and then helping with recovery, 0:10:58.960 --> 0:11:05.160 I'm gonna say maybe maybe, and I'm being nice. Okay, 0:11:05.640 --> 0:11:09.040 So this person is struggling with recovery. Right, I would 0:11:09.080 --> 0:11:11.640 not take this product for recovery. I would take this 0:11:11.679 --> 0:11:13.839 product to fill in the gaps. I would take a 0:11:13.880 --> 0:11:16.160 green powder to fill in the gaps of getting in 0:11:16.200 --> 0:11:20.200 your greens, full stop, end of story. Okay, And what 0:11:20.280 --> 0:11:22.680 let me say one mother, one other thing. When you 0:11:22.720 --> 0:11:26.959 take products in like this, you feel it's it's control 0:11:27.880 --> 0:11:31.240 and its habits, and you're saying, I'm doing something good 0:11:31.280 --> 0:11:37.440 for myself. Now, this particular brand is expensive, Okay, I 0:11:37.440 --> 0:11:42.320 would I would much rather you spend at least a 0:11:42.360 --> 0:11:47.720 significant portion of that money on actual greens. And the 0:11:47.840 --> 0:11:51.280 problem is people don't like if you're spending this amount 0:11:51.320 --> 0:11:54.560 of money and it's it's not insignificant, which, by the 0:11:54.559 --> 0:11:59.400 way perceived value people go, oh, if it's that expensive, 0:11:59.440 --> 0:12:02.800 it must be worth it. Now. A lot of times, yes, 0:12:02.840 --> 0:12:05.440 you get what you pay for. But in the health 0:12:05.480 --> 0:12:08.920 and wellness world, that is a slippery slope. All right. 0:12:09.280 --> 0:12:14.120 So food first, does it do give you energy? If 0:12:14.160 --> 0:12:17.800 you think it does, I'm not going to argue with that. Recovery, 0:12:17.880 --> 0:12:20.120 I would much rather you do other things to recover. 0:12:20.600 --> 0:12:23.080 We're gonna finish up with that, all right. So back 0:12:23.120 --> 0:12:25.440 in the day when I was first getting into the 0:12:25.480 --> 0:12:28.120 iron Man's and the endurance races. I would take a 0:12:28.240 --> 0:12:32.040 store bought powder for recovery. Okay, I'm not gonna give 0:12:32.040 --> 0:12:33.440 you the brand. I don't even know if it's out 0:12:33.480 --> 0:12:35.800 there anymore. I don't take it anymore, okay, But it 0:12:35.920 --> 0:12:39.640 was a certain restio of carbohydrates to protein. So that's 0:12:39.640 --> 0:12:42.200 where we're gonna end up here. Okay, when it comes 0:12:42.200 --> 0:12:45.440 to recovery from your workouts, what do I do? What 0:12:45.520 --> 0:12:49.120 do the top athletes who are competing do. Sure, they'll 0:12:49.120 --> 0:12:51.559 they'll take a powder like this, but they are refueling. 0:12:52.280 --> 0:12:57.120 They're refueling. You need energy, You need fuel. And this 0:12:57.200 --> 0:13:00.520 is why I will hammer that message about eating real 0:13:00.600 --> 0:13:03.319 food over and over and over again, regardless of who 0:13:03.320 --> 0:13:04.880 you are. And one of the questions that's gonna come 0:13:04.920 --> 0:13:07.360 up towards the end is just about aging and eating. 0:13:08.320 --> 0:13:12.959 And so many of the messages apply to everything. The 0:13:12.960 --> 0:13:19.560 the instructions, the guidelines, the basics will come up again 0:13:19.640 --> 0:13:22.880 and again for good reason. All right, So I would 0:13:23.120 --> 0:13:25.719 tell this person again, not knowing their workout routine and 0:13:25.720 --> 0:13:27.000 all that kind of stuff that I would love to 0:13:27.000 --> 0:13:29.880 know as well, but when you are done with the workout, 0:13:30.840 --> 0:13:34.040 I talked about the metabolic window recently doesn't exist, maybe 0:13:34.040 --> 0:13:38.000 maybe not done matter. I'm gonna refuel right after, especially 0:13:38.040 --> 0:13:40.719 when I'm training really hard, to make sure that I'm 0:13:40.720 --> 0:13:45.560 recovering from that workout with food and preparing my body 0:13:45.679 --> 0:13:47.880 for the workouts to come and the day to come, 0:13:48.200 --> 0:13:51.000 not just the workouts but the day. So four to 0:13:51.080 --> 0:13:54.000 one ratio of carbohydrates of protein. They're products that are 0:13:54.000 --> 0:13:56.200 five to one, six to one, seven to one, but 0:13:56.400 --> 0:14:00.000 roughly four or five to one ratio of carbo high 0:14:00.080 --> 0:14:04.040 drates to protein. So that means you're gonna take in 0:14:04.080 --> 0:14:09.720 a bunch of carbohydrates and a little less a quarter 0:14:09.880 --> 0:14:13.560 less if it's the four to one ratio of protein. 0:14:13.960 --> 0:14:16.840 So the carbohydrates are to replenish your energy stores and 0:14:16.880 --> 0:14:19.360 give you energy for the day. The protein is to 0:14:19.480 --> 0:14:23.880 rebuild muscle that has been broken down. And you want 0:14:23.920 --> 0:14:26.720 to do that from healthy, whole sources, whole food sources 0:14:26.760 --> 0:14:30.320 if you can, and you know there are so many options. 0:14:30.600 --> 0:14:32.400 By the way, I don't think I've really talked about 0:14:32.400 --> 0:14:35.160 my sports nutrition book for triathletes, but this is a 0:14:35.200 --> 0:14:39.160 great example of the rules applied to everyone. So, in 0:14:39.160 --> 0:14:40.840 other words, if you want to know what to take 0:14:40.920 --> 0:14:43.680 that book. Regardless of whether or not you're a triathlete, 0:14:44.600 --> 0:14:51.360 the recovery meals applied to everyone everyone. Carbohydrates and protein. Yeah, 0:14:51.400 --> 0:14:53.280 if you're a bodybuilder, you're gonna take in more protein 0:14:53.320 --> 0:14:56.320 and things like that, but you still need energy. And 0:14:56.400 --> 0:15:03.040 so one final uh, a little caveat to this answer. 0:15:03.560 --> 0:15:05.520 I always say I'm gonna go shorter, but I always 0:15:05.720 --> 0:15:07.200 get carried away because I want to give you as 0:15:07.240 --> 0:15:10.040 much information as possible. A power shake, which one of 0:15:10.080 --> 0:15:13.320 the greatest options. Whether you buy that a pre dune 0:15:13.600 --> 0:15:17.480 shake which has some carbs in it and some protein, 0:15:18.000 --> 0:15:20.640 or you do it yourself. This is where it's such 0:15:20.640 --> 0:15:24.320 a great time to make your own power shake. So 0:15:24.400 --> 0:15:29.240 that's frozen fruit for me, a banana, protein powder, and 0:15:29.360 --> 0:15:35.720 some healthy fats. I control the ingredients, their whole ingredients. 0:15:35.800 --> 0:15:39.120 They're super healthy. I who love the taste. You figure 0:15:39.120 --> 0:15:41.640 out what works for you. I use almond milk as 0:15:41.680 --> 0:15:45.320 the base, So you figure out your base. What's the liquid, 0:15:45.400 --> 0:15:47.760 what do you like? You figure out your fruits. You 0:15:47.800 --> 0:15:50.520 know there's mangoes, so you can put greens in there. 0:15:52.480 --> 0:15:56.600 That is an awesome way to recover. Recovery is about 0:15:56.720 --> 0:16:01.400 food and sleep and some stretch. All right, all the 0:16:01.440 --> 0:16:04.480 other stuff I talked about like cryod therapy and infrared 0:16:04.560 --> 0:16:10.200 zenas and focus on food and sleep and some stretching. 0:16:10.240 --> 0:16:13.560 All right, there you go. I want to do five 0:16:13.600 --> 0:16:17.440 more hours on that answer, but uh, that's enough. Number two. 0:16:17.640 --> 0:16:20.720 Hi Tom, following the podcast for years, Thank you again. 0:16:20.760 --> 0:16:23.680 I'm a runner half dozen of fulls, so he means 0:16:23.680 --> 0:16:27.640 full marathons and a number of halves. Your information has 0:16:27.640 --> 0:16:29.640 been extremely helpful over the years. Thank you very much 0:16:29.680 --> 0:16:32.760 for listening. Uh that's my response to him. But by 0:16:32.760 --> 0:16:34.760 the way, I have a fourteen year old son who 0:16:34.800 --> 0:16:36.680 has been working out for about six months and as 0:16:36.720 --> 0:16:39.440 a nice V shaped body. He asked me what workouts 0:16:39.440 --> 0:16:41.840 are best for him to bulk up. I've explained eating 0:16:41.920 --> 0:16:44.720 right and exercising and moderation is the best. My question 0:16:44.760 --> 0:16:47.840 for you is what is a good workout plan for him? 0:16:47.880 --> 0:16:50.160 He has dumbbells, a bench and a bar to use, 0:16:50.240 --> 0:16:52.600 as well as a stationary bike. I can't get him 0:16:52.600 --> 0:16:54.560 into running right now, but I'm hoping we can get 0:16:54.560 --> 0:16:56.600 out there one day and run a half together. I 0:16:56.760 --> 0:16:58.960 love that. I have looked online but don't see the 0:16:58.960 --> 0:17:02.600 best option for developing body. I would appreciate any advice 0:17:02.720 --> 0:17:05.119 or website to check out for him. Thank you and 0:17:05.200 --> 0:17:08.080 keep up the great work. I love this. I love this. 0:17:08.200 --> 0:17:10.760 I love the so much of this. The dad who's 0:17:10.960 --> 0:17:14.320 you know, wants to get his son the best results. 0:17:14.760 --> 0:17:19.440 That doesn't seem like there's any excess here. He's preaching moderation. 0:17:19.880 --> 0:17:22.040 He says, he wants to get him running. It's tough 0:17:22.040 --> 0:17:23.640 to get a fourteen year old running if they don't 0:17:23.640 --> 0:17:25.960 want to run. I have a fifteen year old right now, 0:17:26.240 --> 0:17:30.320 who's this very person, same person, So I love it. 0:17:30.359 --> 0:17:34.920 I love everything about this. The short shortish is there is. 0:17:35.000 --> 0:17:38.679 It's the basics. It's the basic. You have everything you need. 0:17:39.080 --> 0:17:41.320 You have dumbbells, you have a bench and a bar 0:17:41.640 --> 0:17:44.480 and a stationary bike for some cardio for the warm up, 0:17:44.720 --> 0:17:49.359 and from there, at that age, anything is great. I 0:17:49.400 --> 0:17:54.520 want you to be safe, you know, I see you 0:17:54.560 --> 0:17:57.159 know thanks to Instagram. This is why I bring it 0:17:57.240 --> 0:18:01.880 up frequently. The crazy workouts and you know, the Olympic 0:18:02.000 --> 0:18:05.400 lifts that so many people are doing that they don't 0:18:05.400 --> 0:18:08.840 have the proper instruction and there's just a greater chance 0:18:08.880 --> 0:18:11.960 of injury. So stick to the basics. I'm gonna pitch 0:18:12.000 --> 0:18:14.680 another book. You know, this is why I write the 0:18:14.720 --> 0:18:17.199 books though. So I have a book called Beat the Gym. 0:18:17.240 --> 0:18:20.680 It's older, and The Micro Workout Plan is another one. 0:18:20.800 --> 0:18:22.600 And actually these are gonna come up again. But these 0:18:22.600 --> 0:18:25.560 are two books. One has more machines in it, beat 0:18:25.600 --> 0:18:29.080 their machines in it. Uh, micro Workout Plan doesn't. So 0:18:29.320 --> 0:18:33.160 my two books are super helpful, Micro Workout Plan and 0:18:33.760 --> 0:18:37.320 Beat the Gym. But you know what the basics are, right, 0:18:37.920 --> 0:18:41.920 someone at fourteen, You're gonna break the upper body into 0:18:41.920 --> 0:18:46.520 five parts right chest, back, shoulders, biceps, triceps. So you're 0:18:46.560 --> 0:18:50.440 gonna do some dumbbell chess press, barbell bench press. You're 0:18:50.440 --> 0:18:53.760 gonna do some shoulder exercises, overhead shoulder press. You can 0:18:53.760 --> 0:18:56.480 do some bicep curls. You're gonna do some tricep kickbacks. 0:18:56.680 --> 0:18:59.000 You're gonna do some push ups. Uh. And I say, 0:18:59.040 --> 0:19:03.840 you but him to do squats, lunges, the basics. And 0:19:03.880 --> 0:19:06.960 then finally the question is how many days a week 0:19:07.000 --> 0:19:09.359 is he gonna work out? My son just started going 0:19:09.359 --> 0:19:11.960 to the gym, his access to all my equipment at home, 0:19:12.000 --> 0:19:13.879 but of course he wants to go and be with 0:19:13.920 --> 0:19:18.320 his friends. That's awesome. That's awesome. He's going, you know, 0:19:18.840 --> 0:19:22.320 almost every day now. So if your son goes every day, 0:19:22.320 --> 0:19:26.000 he's going to do a split routine, right, maybe chest, shoulders, 0:19:26.040 --> 0:19:30.240 triceps on Monday, back and biceps on Tuesday, legs on Wednesday, 0:19:30.359 --> 0:19:32.959 and then you repeat it with one day off. If 0:19:33.000 --> 0:19:35.240 he's going three days a week, it's Monday, Wednesday, Friday. 0:19:35.240 --> 0:19:39.880 Full body. But just the basics. Everything else is awesome. 0:19:39.920 --> 0:19:43.360 Make sure you don't push it too hard. Let him 0:19:43.400 --> 0:19:47.160 do his thing, make sure he's using you know, appropriate weight, 0:19:47.280 --> 0:19:50.200 good form, and then we just let them do their thing. 0:19:51.680 --> 0:19:56.320 I love it. I love it. And finally, protein, make 0:19:56.320 --> 0:19:59.639 sure he's getting in enough protein. When I was that 0:19:59.760 --> 0:20:04.359 a each, they had products supplements that were supposed to 0:20:04.359 --> 0:20:07.280 put on size and there wasn't enough protein. They were 0:20:07.280 --> 0:20:10.160 like calories. It's just it's not half of the good 0:20:10.200 --> 0:20:13.639 stuff that's available today. Real food. First, and let me 0:20:13.760 --> 0:20:17.320 also say that I make an enormous breakfast for my 0:20:17.359 --> 0:20:23.000 two boys every day, protein, healthy, carbs, huge. Do they 0:20:23.040 --> 0:20:25.919 always finish it? No, but it's always there. I didn't. 0:20:26.200 --> 0:20:29.119 I had to finish it all right, So I love it. 0:20:29.560 --> 0:20:32.760 Stick to the basics. If you want you know, beat 0:20:32.800 --> 0:20:35.520 the gym and micro workout plan are two great options. 0:20:36.040 --> 0:20:38.600 You know, so much of the information out there, unfortunately, 0:20:38.720 --> 0:20:42.479 is extreme and it's not what you need, especially at 0:20:42.480 --> 0:20:45.320 that age. You don't want to get injured at a 0:20:45.440 --> 0:20:49.400 young age, especially. Uh, And unfortunately people tend to push 0:20:49.600 --> 0:20:51.920 the crazy workouts. All right, so you're right on track. 0:20:51.960 --> 0:20:55.480 You're preaching moderation already. Uh. Let's take another break, and 0:20:55.520 --> 0:20:57.120 when we come back, when we finish it all up. 0:20:57.680 --> 0:21:02.600 We got questions about the seventy five Hard Challenge, which 0:21:02.600 --> 0:21:04.280 I had heard about, but I hadn't looked into till 0:21:04.400 --> 0:21:06.880 I got this question, and then a couple of other 0:21:06.920 --> 0:21:09.040 really good ones. All right, quick break, we will be 0:21:09.119 --> 0:21:22.600 right back, and we are back. I am going over 0:21:24.280 --> 0:21:28.240 your questions that you put out to me through direct 0:21:28.320 --> 0:21:32.160 messages or emails. There's actually a second half of this question, 0:21:32.400 --> 0:21:35.480 so let's get right to it. Same person asked, I 0:21:35.560 --> 0:21:37.679 was also wondering if you could do an episode on 0:21:37.760 --> 0:21:41.639 your opinion of the seventy five Hard Challenge. It seems 0:21:41.640 --> 0:21:44.240 to be very popular, but to me unsustainable. I have 0:21:44.280 --> 0:21:46.600 a friend who is about to partake, and I'm curious 0:21:46.600 --> 0:21:50.879 on what you think I took my breath away. Not 0:21:51.040 --> 0:21:56.480 surprised made me sad? So what is the seventy five 0:21:56.640 --> 0:22:00.840 hard Challenge? Five components? I looked at it. I hope, 0:22:03.440 --> 0:22:05.240 I hope this is what it is. But this is 0:22:05.240 --> 0:22:08.240 what I found, uh. Number one, So there's five components 0:22:08.240 --> 0:22:10.399 to it. Number one, Follow a diet, any diet. I'm 0:22:10.400 --> 0:22:12.120 gonna give you the five points. I'm gonna go back 0:22:12.119 --> 0:22:15.120 and talk about each of them. Number two. Work out 0:22:15.160 --> 0:22:17.480 twice a day for forty five minutes. One of those 0:22:17.520 --> 0:22:20.879 workouts must be outside. Number three. Drink a gallon of 0:22:20.960 --> 0:22:25.320 water daily. Number four read ten pages of nonfiction daily. 0:22:25.680 --> 0:22:31.920 Number five take progress pictures daily. Okay, let's start with 0:22:32.040 --> 0:22:39.120 number one. Follow diet, any diet? Really? Uh it didn't. 0:22:39.200 --> 0:22:44.160 You didn't get me at the start? Really, no, no specifics, 0:22:44.400 --> 0:22:46.800 So follow a plan. So what if I follow the 0:22:46.960 --> 0:22:54.240 grapefruit diet or the cabbage diet and you're you're then 0:22:54.280 --> 0:22:57.440 asking me in number two to work out twice a 0:22:57.480 --> 0:23:00.280 day for forty five minutes. So if I follow a 0:23:00.800 --> 0:23:03.320 or a low car, let's just go low car and 0:23:03.480 --> 0:23:10.000 atkins a keto or people gonna grab diets are low calory, 0:23:11.160 --> 0:23:15.480 full stop. Especially the first couple of weeks. Then they 0:23:15.480 --> 0:23:18.159 tend to add calories back in so that you have 0:23:18.560 --> 0:23:20.400 a small chance of doing it longer than a week 0:23:20.480 --> 0:23:24.280 or two. So you're asking the people right off the 0:23:24.320 --> 0:23:28.600 get go to limit their calories and probably in an 0:23:28.640 --> 0:23:32.760 unhealthy way. Then you're asking them to work out toys 0:23:32.760 --> 0:23:34.800 a day for forty five minutes. The fast majority of 0:23:34.800 --> 0:23:37.040 people who aren't working out once a day for forty 0:23:37.080 --> 0:23:43.119 five minutes. It takes my breath away. Then you go, okay, 0:23:43.119 --> 0:23:47.399 one of those workouts must be outside. I did you 0:23:47.480 --> 0:23:52.840 know the podcast on the bio philia effect, how powerful 0:23:52.960 --> 0:23:55.960 exercising in nature is. I get it. I talked about 0:23:55.960 --> 0:23:59.719 how I run outside in rain storms, in snowstorms, unless 0:23:59.760 --> 0:24:05.760 it is dangerous, I'm outside exercising. I'm the exception. I 0:24:05.840 --> 0:24:08.320 get texts and emails from people who say, what are 0:24:08.320 --> 0:24:13.520 you doing? It's also usually part of my training. But 0:24:13.680 --> 0:24:16.639 my point is there are people who aren't going to 0:24:16.720 --> 0:24:22.399 be able to get outside every you're setting people up 0:24:22.440 --> 0:24:28.159 for failure. There's such So I did an episode on 0:24:28.200 --> 0:24:32.040 two days too, why you should work out twice a 0:24:32.119 --> 0:24:35.119 day but not for forty five minutes every time for 0:24:35.240 --> 0:24:41.000 seventy five days? Like are you kidding me and then 0:24:41.160 --> 0:24:45.560 putting that caveat of one must be outside. Awesome awesome. 0:24:45.600 --> 0:24:47.240 So for those people are starting from zero, that's not 0:24:47.280 --> 0:24:50.920 problematic at all. And what drives me up the wall 0:24:52.320 --> 0:24:54.360 is the mental side of this. I'm not gonna spend 0:24:54.359 --> 0:24:56.200 a lot of time on this because it's so goog 0:24:56.280 --> 0:24:58.359 and I listen. I love the questions you keep. You 0:24:58.400 --> 0:25:00.960 have to throw these questions to me because although I 0:25:01.000 --> 0:25:04.200 hear about everything, there's so much lunacy out there that 0:25:04.960 --> 0:25:08.800 I can't possibly read every book, although I will the 0:25:09.080 --> 0:25:11.879 top ones even though I know that they're lunacy, because 0:25:11.880 --> 0:25:13.520 I need to be able to discuss them with people. 0:25:13.960 --> 0:25:16.639 So please, please, please keep these questions, these type of 0:25:16.680 --> 0:25:20.760 questions coming twice a day for I don't do that. Well, 0:25:20.800 --> 0:25:23.000 I kind of do, but I have rest days. There's 0:25:23.000 --> 0:25:27.159 no rest days in a row. Awesome awesome. There's no 0:25:27.240 --> 0:25:30.720 problems there right now. Again, I didn't delve any deeper 0:25:30.800 --> 0:25:33.480 into this than getting the bullet points, so I'm not 0:25:33.560 --> 0:25:36.920 sure if there's any specific It doesn't matter. It doesn't 0:25:36.920 --> 0:25:39.600 matter if they say walk, if they if I told 0:25:39.640 --> 0:25:42.680 you to walk twice a day for forty five minutes, 0:25:42.720 --> 0:25:47.159 for seventy five days. That in and of itself is 0:25:47.560 --> 0:25:51.880 this lunacy. I wish I could tell people to do that, 0:25:51.960 --> 0:25:54.280 but even if I could, it's not what you need 0:25:54.359 --> 0:25:58.879 to do, all right. Number three, drink a gallon of 0:25:58.920 --> 0:26:02.800 water daily. Okay, I'm all for drinking more water. I 0:26:02.880 --> 0:26:06.480 need to drink more water. I know where my limitations are, 0:26:06.600 --> 0:26:09.200 what I need to work on. Whether the favorite things 0:26:09.440 --> 0:26:13.760 my favorite sports psychology professor said was if you want 0:26:13.760 --> 0:26:18.720 to know your weaknesses, ask your competition. And that got 0:26:18.720 --> 0:26:21.479 me to focus on what are my weaknesses? And you've 0:26:21.480 --> 0:26:24.239 got to be honest with yourself. For me, I have 0:26:24.320 --> 0:26:26.800 several I been working on them for years. I will 0:26:26.840 --> 0:26:29.560 never be perfect at then you can't. You know, you 0:26:29.600 --> 0:26:31.760 can't work on your weakness till it becomes your strength. 0:26:31.880 --> 0:26:35.879 It's not you can't. You probably shouldn't did that podcast. Anyway, 0:26:36.440 --> 0:26:38.239 I don't get in enough water. I don't sleep enough, 0:26:38.320 --> 0:26:40.439 and that's a problem. So I don't sleep enough at night. 0:26:40.480 --> 0:26:42.400 So I try to take naps during the day because 0:26:42.440 --> 0:26:45.600 I can in my studio and things like that. But 0:26:45.680 --> 0:26:49.000 I know my weakness is anyway, one gallon. Let's do 0:26:49.040 --> 0:26:52.199 the math. The current recommendations all over the place. But 0:26:53.000 --> 0:26:56.200 simple rule of thumb is roughly half your body weight 0:26:56.240 --> 0:26:58.800 in ounces per day for most people. That's even a 0:26:58.800 --> 0:27:03.720 lot for me. What am I now around seventy ish? 0:27:03.880 --> 0:27:07.080 So yeah, I've got my two bottles and I struggle. 0:27:07.920 --> 0:27:11.679 And there's water in other things, and in other drinks 0:27:11.760 --> 0:27:16.560 and food, fruit and salads. There's water and food. So 0:27:17.640 --> 0:27:20.880 this blanket recommendation is roughly for someone who's two hundred 0:27:20.920 --> 0:27:24.560 fifty pounds. I mean, I just picture the bodybuilder guys 0:27:24.600 --> 0:27:27.720 who walk around the gym with their gallon of water. 0:27:28.119 --> 0:27:30.760 I get it. I was there at one point. I 0:27:30.760 --> 0:27:33.280 don't think I ever carried it around at the gallon. 0:27:33.920 --> 0:27:36.520 But we need to drink more water. This is like 0:27:36.680 --> 0:27:43.960 saying everyone should take two uh yeah, eight pounds and 0:27:44.160 --> 0:27:48.000 do bench pressed with that. It depends people. It's probably 0:27:48.000 --> 0:27:50.160 too much for a lot of people. Drink more water, 0:27:50.560 --> 0:27:53.440 but I would start, especially if you're like me and 0:27:53.680 --> 0:27:55.800 you know you have the bladder of a four year old. 0:27:55.880 --> 0:28:00.639 Sorry to be you know, yeah, I have a problem, 0:28:01.200 --> 0:28:04.520 But yeah, I don't think everyone needs to drink a 0:28:04.800 --> 0:28:07.199 d and twenty eight ounces every day. Leave it at 0:28:07.200 --> 0:28:10.760 that number four and five. I have no problem with 0:28:12.119 --> 0:28:14.840 it's like, okay, let's make this creative read ten pages 0:28:14.880 --> 0:28:19.159 of nonfiction daily. Awesome, kind of cool, awesome, out of 0:28:19.240 --> 0:28:23.480 left field, but okay, do that. And number five and 0:28:23.520 --> 0:28:26.160 again I didn't delve very far into this, but I 0:28:26.160 --> 0:28:28.359 having been in this business a really long time, UM, 0:28:28.440 --> 0:28:30.400 I think I know one of the reasons, and it's 0:28:30.440 --> 0:28:35.560 not for you. So take progress pictures daily. I'm fine 0:28:35.600 --> 0:28:39.760 with that as well. But it reminds me of a 0:28:39.840 --> 0:28:43.560 Body for Life way back anyone who's my age and 0:28:43.680 --> 0:28:46.160 was into fitness. So this was many years ago. Bill Phillips, 0:28:46.160 --> 0:28:49.280 who who was one of the first to come out 0:28:49.320 --> 0:28:52.600 with creatine and a bunch of other products. Uh ma 0:28:52.760 --> 0:28:57.320 a plex was the protein powder, super expensive. Creating was 0:28:57.440 --> 0:29:00.440 like five acts what it is today. But he got 0:29:00.440 --> 0:29:02.440 you on this plan with a bunch of different supplements, 0:29:02.520 --> 0:29:04.240 and he asked you to take pictures and then he 0:29:04.320 --> 0:29:06.760 asked you to send them in and one person was 0:29:06.800 --> 0:29:10.280 gonna win. It's like a Ferrari and a million dollars 0:29:10.360 --> 0:29:17.800 or something. But it was genius because he got free advertising. 0:29:18.200 --> 0:29:22.080 He got people to just send it at no question, 0:29:22.200 --> 0:29:24.160 and so we put all of those before and after 0:29:24.240 --> 0:29:26.920 pictures in books. In his books, and a lot of 0:29:26.920 --> 0:29:30.080 people changed because they had these expensive supplements and there 0:29:30.120 --> 0:29:33.440 was a workout plan and a lot of people stuck 0:29:33.440 --> 0:29:36.920 to it and it was a good plan. But I 0:29:36.960 --> 0:29:38.400 think of that as I think of this. So a 0:29:38.440 --> 0:29:40.560 lot of people are gonna do what's gonna take progress 0:29:40.600 --> 0:29:43.840 pictures post on social media and they're gonna talk about 0:29:43.840 --> 0:29:45.960 the seventy five challenge. And I don't know if this 0:29:46.000 --> 0:29:50.280 person is monetizing it. Sure they are, would I would 0:29:50.320 --> 0:29:53.480 think they are. I haven't delved into it. Uh, But 0:29:53.600 --> 0:29:58.080 kind of genius in that regard, because if you do anything, 0:29:58.120 --> 0:30:03.120 if you I could sell you caplets filled with sugar 0:30:04.360 --> 0:30:06.920 and then give you a plan, and I sell those 0:30:06.920 --> 0:30:09.680 caplets to you at a hundred dollars a month with 0:30:09.760 --> 0:30:12.560 the workout plan. Because you're paying a hundred dollars a 0:30:12.560 --> 0:30:14.120 month for these caplets that I'm telling you are going 0:30:14.160 --> 0:30:16.960 to help you. But you follow the plan, you can 0:30:17.080 --> 0:30:20.640 attribute it to the caplets. That's what a lot of 0:30:20.680 --> 0:30:24.800 these products and programs are doing. All right. So seventy 0:30:24.800 --> 0:30:27.480 five days of working out twice a day with no 0:30:27.640 --> 0:30:32.920 rest days, drinking that much water, uh, oh my gosh, 0:30:33.040 --> 0:30:39.160 following some restrictive diet the person's question, answered it, answered 0:30:39.200 --> 0:30:46.720 it unsustainable. Of course. Yeah, and you're going to I'm 0:30:46.720 --> 0:30:48.320 going to use the word other people would use. I 0:30:48.320 --> 0:30:52.280 Wouldn're gonna fail. There's no way you're gonna keep this up? 0:30:53.480 --> 0:30:56.600 Could I do it? It's a want to you know, 0:30:56.640 --> 0:31:00.440 the people like you go it's likewise come up to 0:31:00.440 --> 0:31:01.920 me in the gym and asked me to do some 0:31:02.080 --> 0:31:05.800 crazy exercise challenge with them that I know could potentially 0:31:05.880 --> 0:31:08.800 hurt me. I look at them and I say, you win, 0:31:10.120 --> 0:31:14.200 you win, So don't do this. I'll leave it at that, 0:31:14.640 --> 0:31:18.440 all right? And oh, actually, why why is the human 0:31:18.480 --> 0:31:23.200 condition to choose hard and unsustainable? You know? When I 0:31:23.240 --> 0:31:25.800 tell people that they should do micro workouts, they look 0:31:25.840 --> 0:31:28.080 at me like, I'm like, five minutes that that can't 0:31:28.080 --> 0:31:32.960 possibly work. You know, I'm gonna give you your own 0:31:33.200 --> 0:31:37.040 Here you go, here's your thirty day Fitness Disrupted challenge. 0:31:38.040 --> 0:31:40.920 And I've given you similar things like this in other episodes, 0:31:40.960 --> 0:31:43.120 but here here you go. You want something. I want 0:31:43.120 --> 0:31:47.480 you to do fifty push ups total in one day. 0:31:47.600 --> 0:31:50.400 And I've given you things almost exactly like this. But 0:31:50.680 --> 0:31:52.440 now with this question. Not all of you have heard 0:31:52.440 --> 0:31:54.520 all of the episodes fifty push ups on one day, 0:31:54.840 --> 0:31:58.840 fifty ab moves, crunches or types of crunches, whatever version 0:31:58.880 --> 0:32:00.680 you want on the next day. So want you to 0:32:00.680 --> 0:32:04.200 alternate days and you can do however many sets and 0:32:04.240 --> 0:32:06.080 reps as you want, but they don't need to total 0:32:07.720 --> 0:32:09.480 fifty by the end of the day. I've been doing 0:32:09.520 --> 0:32:11.960 this myself in a different way, as I've said many 0:32:11.960 --> 0:32:14.720 many times before four years when I came into the studio, 0:32:14.800 --> 0:32:19.200 I dropped and did my hundred crunches, five of one 0:32:19.280 --> 0:32:23.080 kind o weeks, both sides, and twenty five of another kind. 0:32:23.120 --> 0:32:24.640 And I mixed that up and I changed the number. 0:32:24.640 --> 0:32:26.840 But it's a hundred. So by the end of the 0:32:26.880 --> 0:32:30.200 day I've done a certain number depends. All right, there's 0:32:30.200 --> 0:32:35.960 your challenge. Most people go, it's not enough. Why do 0:32:36.000 --> 0:32:39.800 we choose hard and unsustainable rather than what we know 0:32:39.840 --> 0:32:41.640 will work over time when you add in all the 0:32:41.640 --> 0:32:43.080 other stuff as well. All right, So there you go. 0:32:43.120 --> 0:32:45.240 I want to hear do it. Do it for thirty days. 0:32:45.880 --> 0:32:48.160 So you can do five sets of ten to tend 0:32:48.360 --> 0:32:50.320 when you wake up in the morning, tend push ups 0:32:50.560 --> 0:32:52.360 to ten in the middle of the day, to ten 0:32:52.400 --> 0:32:54.600 at lunch, do ten at like three o'clock to ten 0:32:54.680 --> 0:32:57.080 before you go to bed at night. There's fifty or 0:32:57.120 --> 0:32:58.720 do two sets of twenty five whatever we want, the 0:32:58.800 --> 0:33:01.960 way you want to do it, ad moved, same thing, 0:33:03.240 --> 0:33:05.920 whatever kind, whatever numbers. By the end of the day, 0:33:05.960 --> 0:33:09.000 you've done fifty. When you mix it up, when you 0:33:09.080 --> 0:33:10.600 vary them, I don't even care if you're doing this 0:33:10.640 --> 0:33:14.920 already in some wait do that, do this, and and 0:33:15.120 --> 0:33:17.680 vary the type. You can also vary the push ups. 0:33:17.680 --> 0:33:19.200 You can do spider Man push ups. You can do 0:33:19.960 --> 0:33:25.200 whatever you want. Watch and see the results. You will 0:33:25.240 --> 0:33:28.200 be shocked. All right. Number three, let's get moving here. 0:33:28.680 --> 0:33:32.040 Uh Tom love flitness disrupting the body weight workouts you prescribe. 0:33:32.080 --> 0:33:34.920 I've also have your latest micro workout book. Is the 0:33:34.960 --> 0:33:38.080 workout from your book? Beat the Gym still worth doing? 0:33:38.400 --> 0:33:42.120 I love the philosophy of experimenting with different forms of equipment. 0:33:42.120 --> 0:33:44.160 Thank you. All right. You may think this is a 0:33:44.320 --> 0:33:48.320 latent plug. It's not. It goes to variation, people, It 0:33:48.400 --> 0:33:52.840 goes to variation. So beat the gym. It's two ten, 0:33:52.880 --> 0:33:55.080 I believe. And that's when I owned the gym. We 0:33:55.120 --> 0:33:59.320 said I would never do it. Crazy experience, crazy opportunity arose, 0:34:00.240 --> 0:34:01.920 and when I say I have done it all, I 0:34:02.000 --> 0:34:05.680 have literally done it all in this industry, including only 0:34:05.720 --> 0:34:07.760 a gym for a couple of years. So that book 0:34:07.840 --> 0:34:09.360 was all about how to get the most out of 0:34:09.400 --> 0:34:12.279 the gym, the secrets having worked in the gym as 0:34:12.320 --> 0:34:15.680 a trainer for so many years the group fitness instructor 0:34:15.760 --> 0:34:18.560 personal trainer than owning a gym. And we did it 0:34:18.560 --> 0:34:20.080 for a couple of years and got the heck out, 0:34:20.120 --> 0:34:22.680 wrote the book. Uh, and then the micro workout plan, 0:34:22.760 --> 0:34:25.080 So beat the gym is more about the gym, and 0:34:25.120 --> 0:34:28.000 the micro workout plan is more about home. And I 0:34:28.040 --> 0:34:31.880 do both. So the answer to this person is variation. 0:34:32.080 --> 0:34:34.160 When you want to exercise at home, it's a micro 0:34:34.200 --> 0:34:37.440 workout plan. You get dumbbells, you got body weight, and 0:34:37.480 --> 0:34:40.560 you got ab moves right and body weight cardio and 0:34:40.560 --> 0:34:42.520 all the stuff like that. I do both. I go 0:34:42.560 --> 0:34:44.640 to the gym, I work at home. I do all 0:34:44.760 --> 0:34:49.400 different types of equipment. So this is having options, do 0:34:49.480 --> 0:34:54.920 it all, mix it up. Any time anyone in the 0:34:55.040 --> 0:34:58.560 nutrition world the exercise world tells you this is the 0:34:58.640 --> 0:35:03.719 one way to do some thing that's wrong. It's rare 0:35:03.760 --> 0:35:06.880 that I could say without knowing what it is. It's wrong. 0:35:08.239 --> 0:35:12.880 There are many components of fitness. There are many benefits 0:35:13.120 --> 0:35:17.279 to machines that free weights don't have. There's many benefits 0:35:17.360 --> 0:35:20.000 of free weights that machines don't have. I've talked about it. 0:35:20.040 --> 0:35:25.520 I will continue to variation. This is what people have 0:35:25.600 --> 0:35:28.399 to do to get a name for themselves and sell 0:35:28.480 --> 0:35:33.400 certain products. Not me. I sell the moderation and the variation. 0:35:33.480 --> 0:35:36.680 All right, I'll leave it at that. Another question within 0:35:36.680 --> 0:35:39.399 this question, I'm in my sixties, still running. I want 0:35:39.400 --> 0:35:42.160 to enter a half marathon soon. One last question, I've 0:35:42.200 --> 0:35:45.359 been doing hit running workouts in a fairly quick long 0:35:45.480 --> 0:35:48.360 run every ten days. Can you recommend some kind of 0:35:48.440 --> 0:35:52.919 running program that incorporates all your strength protocols with low 0:35:53.040 --> 0:35:56.120 mileage running that can work for races? Thank you again, 0:35:56.960 --> 0:36:02.360 tough um to give real specifics, but I can be 0:36:03.080 --> 0:36:05.359 kind of broad here because it again applies to just 0:36:05.440 --> 0:36:09.040 about everyone. So persons in their sixties still running awesome 0:36:09.280 --> 0:36:12.520 ages and number. I'm gonna be again pretty give you 0:36:12.560 --> 0:36:16.000 an overview. So I'm in my fifties now, I run 0:36:16.080 --> 0:36:19.440 three to four times a week. Changes, but for most people, 0:36:20.520 --> 0:36:24.520 especially sixties, probably again, this person sounds like they're super fit, 0:36:25.040 --> 0:36:26.839 but it doesn't matter. We want to be smart. So 0:36:28.160 --> 0:36:31.280 when you can nonconsecutive days, if you have more lofty, 0:36:31.360 --> 0:36:33.520 you know, lofty your goals, then you have to run more. 0:36:33.960 --> 0:36:37.319 But great rule of thumb for the vast majority of 0:36:37.360 --> 0:36:41.800 you is Monday, Wednesday, Friday is running right, and then 0:36:41.840 --> 0:36:44.200 a longer run on the weekend Saturday or Sunday. So 0:36:44.239 --> 0:36:47.279 that might be the day you go back to back right, 0:36:47.400 --> 0:36:50.759 or you can go Tuesday, Thursday, Sunday. So three to 0:36:50.840 --> 0:36:55.040 four runs per week. And I like the specificity. Now 0:36:55.080 --> 0:36:57.000 you don't have to do this, but this is when 0:36:57.040 --> 0:37:00.360 you get super specific. As we get older, especially the 0:37:00.400 --> 0:37:09.480 benefits are even Yeah, the workouts are shorter and the 0:37:09.480 --> 0:37:11.799 the benefits are somewhat greater. Right at a younger age, 0:37:11.800 --> 0:37:14.719 you can just run and your body is more tolerant, 0:37:14.960 --> 0:37:18.520 you get injured less. So for me, one run is 0:37:18.600 --> 0:37:21.480 hill's hill. Repeats talked about that the value of hills. 0:37:21.680 --> 0:37:24.160 Second run, we focus on speed. That's your interval day. 0:37:24.280 --> 0:37:26.359 Sounds like he's kind of doing it. And then your 0:37:26.440 --> 0:37:30.160 third one is endurance that's your long run day. That 0:37:30.320 --> 0:37:34.560 formula works for so many people. Hills are speed and 0:37:34.680 --> 0:37:37.640 strength built in speed is gonna make you a little 0:37:37.680 --> 0:37:41.800 faster if you want. And also listen changes the workout 0:37:41.960 --> 0:37:44.160 the boardom factor. I did a thirty minute workout. I'm 0:37:44.160 --> 0:37:46.600 gonna post thirty minute run on the treadmill the other day. 0:37:46.640 --> 0:37:49.360 Ten minute warm up, a bunch of minute hard intervals 0:37:49.400 --> 0:37:51.759 and then cool down. Awesome, and it was so much 0:37:51.800 --> 0:37:56.239 more palatable. Okay, just running for thirty minutes, and I said, 0:37:56.280 --> 0:38:01.239 just I shouldn't running for thirty minutes. The specificity the 0:38:01.320 --> 0:38:04.399 effect of that was different than going slow for an hour. 0:38:04.520 --> 0:38:07.439 But that's your longer day. So one day is working 0:38:07.440 --> 0:38:10.759 on endurance, one day is working on speed. The other 0:38:10.880 --> 0:38:14.160 day is speed strength, and that's running hills and hills, 0:38:14.560 --> 0:38:18.120 as I've said, are one of my favorite workouts. Everyone 0:38:18.160 --> 0:38:21.640 should run or walk hills. I did a podcast on that. 0:38:22.160 --> 0:38:25.680 And then you want to add in two to three 0:38:26.160 --> 0:38:31.680 twenty minute or so strength workouts. I have other books 0:38:31.760 --> 0:38:34.480 with that in there as well. You know it sounds like, 0:38:35.080 --> 0:38:38.320 but I have a marathon book and a triathlon book 0:38:38.320 --> 0:38:42.600 with strength workouts that are specific to runners and multi 0:38:42.640 --> 0:38:45.520 sport athletes. They're not the same as if you're trying 0:38:45.520 --> 0:38:50.800 to build a physique you're not focused on bench press 0:38:51.000 --> 0:38:55.640 and bicep curls. If you're a runner, still can do them, 0:38:55.680 --> 0:38:58.959 but we're more bulletproofing our body so we can run, 0:38:59.440 --> 0:39:03.400 working on balances, more lower body focus, more of a 0:39:03.400 --> 0:39:06.640 core focus. All Right, They're different and they're shorter. Generally, 0:39:07.280 --> 0:39:10.640 you know, bodybuilders and people who want to build muscle 0:39:10.680 --> 0:39:14.000 and physic you know, improve their physique probably go to 0:39:14.320 --> 0:39:16.200 the gym or work at at home a little longer. 0:39:17.400 --> 0:39:20.759 For us who are focused on running and doing other sports, 0:39:21.560 --> 0:39:24.880 the basics at least are you can do them totally, 0:39:25.360 --> 0:39:28.640 uh in about twenty minutes, all right, So that's uh, 0:39:28.640 --> 0:39:30.280 that's what I'm gonna give you for that. And finally, 0:39:30.360 --> 0:39:34.800 a cross training day super important, you know, and for runners, 0:39:34.840 --> 0:39:37.480 biking is just one of the greatest uh forms a 0:39:37.480 --> 0:39:40.600 cross training. The elliptical fine, I'll take that swimming, but 0:39:41.200 --> 0:39:44.759 biking and running, you know, you've got quadricept dominant and 0:39:44.800 --> 0:39:48.600 then hamstring. So it's one of the reasons I do triathlons, 0:39:48.680 --> 0:39:50.799 is forced cross training. All right. Let me pick it 0:39:50.880 --> 0:39:53.120 up here, Hi to. I'm a big fan of your 0:39:53.120 --> 0:39:55.280 podcast and your no nonsense approach to health and thitness. 0:39:55.360 --> 0:39:58.360 Really passionate about fitness and healthy eating and have often 0:39:58.400 --> 0:40:01.279 considered getting certified as a this coach. Well, now that 0:40:01.320 --> 0:40:02.960 my kids are all grown up, my career and I 0:40:03.040 --> 0:40:05.400 t is not very demanding. I have more time to 0:40:05.400 --> 0:40:08.719 dedicate towards my passion. I would really appreciate your guidance 0:40:09.000 --> 0:40:12.120 on which programs are worth investing in. I briefly looked 0:40:12.160 --> 0:40:14.480 at the n A, s M and ACE websites, but 0:40:14.520 --> 0:40:17.160 there are so many others out there. I would greatly 0:40:17.200 --> 0:40:21.000 appreciate any input you can provide, and then some compliments. 0:40:21.040 --> 0:40:23.759 So thank you, thank you, Thank you for all the compliments, 0:40:23.800 --> 0:40:25.640 Thank you for listening. And I actually get asked this 0:40:25.760 --> 0:40:29.200 frequently in different ways, uh people who are in the business, 0:40:29.280 --> 0:40:31.960 and I will do a couple of podcasts soon specific 0:40:32.040 --> 0:40:36.640 to that. But I got certified a long time ago 0:40:36.800 --> 0:40:39.279 and they're all still around and they're really good ones. 0:40:39.600 --> 0:40:42.600 So my goal back in the day was to get 0:40:42.640 --> 0:40:45.759 as much experience and education as possible, as many of 0:40:45.760 --> 0:40:49.040 the top certifications as possible, and two of them were 0:40:49.120 --> 0:40:53.280 and A s M the National Academy of Sports Medicine ACE, 0:40:54.200 --> 0:40:57.520 and the other two of the top there's other top ones, 0:40:57.600 --> 0:41:00.560 but these for me are the four. Top ones would 0:41:00.560 --> 0:41:04.880 be the n s c A National Strength and Conditioning Association, 0:41:05.320 --> 0:41:08.480 and then A C s M American College Sports Medicine. 0:41:08.800 --> 0:41:10.879 I have all those. They're still around, they're still great. 0:41:10.920 --> 0:41:15.239 There are others, but those four again, N A s M, 0:41:15.239 --> 0:41:19.600 ACE A C s M and n s c A. 0:41:19.640 --> 0:41:22.480 I have many others. There's atha that actually changed their 0:41:22.520 --> 0:41:26.600 acronyms slightly. Used to be a F A A and 0:41:26.680 --> 0:41:30.560 now I think it's a F F A. But that 0:41:30.680 --> 0:41:32.719 was that was more aerobics. I got that one. That's 0:41:32.719 --> 0:41:36.160 a story that it's a funny story. Back in the 0:41:36.239 --> 0:41:39.080 day when I got that was group exercise. Right, So 0:41:39.760 --> 0:41:43.359 those four are phenomenal. The short answer though, for the 0:41:43.400 --> 0:41:45.360 new ones, and then there's a couple out there that 0:41:45.400 --> 0:41:48.960 I've heard of recently that aren't those four. If you 0:41:49.000 --> 0:41:50.720 get it in a day, if you get it online, 0:41:50.760 --> 0:41:54.640 that's a problem. So the longer the studying, the more classes, 0:41:54.760 --> 0:42:00.919 and the more in person, the better. Right, I would 0:42:00.960 --> 0:42:03.200 personally stick with those four. They're still around, they're still 0:42:03.280 --> 0:42:07.360 highly regarded. But if there's a certain certification that is 0:42:07.400 --> 0:42:10.320 in person where you are and you go every weekend 0:42:10.680 --> 0:42:13.480 or you know, it's it's you know takes a couple 0:42:13.480 --> 0:42:17.560 of weeks months of instruction. That's awesome. You want as 0:42:17.680 --> 0:42:20.719 much information as possible, right, You want to learn, and 0:42:20.760 --> 0:42:23.520 if you're truly passionate about it, as as I was 0:42:23.600 --> 0:42:26.000 and still obviously am, you never want to stop learning. 0:42:27.280 --> 0:42:29.840 You know. That's why I'm still and we'll always be 0:42:29.880 --> 0:42:32.680 studying and teaching and doing all that kind of stuff. 0:42:34.239 --> 0:42:38.200 So I love this question. I love people getting into 0:42:38.239 --> 0:42:41.080 the greatest industry in the world, in my opinion, helping 0:42:41.120 --> 0:42:43.600 people look better, feel better with longer. But I take 0:42:43.600 --> 0:42:45.319 it super seriously and I love that you do. So 0:42:45.440 --> 0:42:48.600 get some start with one great certification, and just know 0:42:48.719 --> 0:42:52.759 that they generally focus on kind of one aspect or 0:42:52.800 --> 0:42:56.840 at least known for that. Now within each certification certifying body, 0:42:56.880 --> 0:43:01.200 they'll have different certifications. But like a cs UM was 0:43:01.920 --> 0:43:05.120 more the cardiovascular back in the day, at least I 0:43:05.160 --> 0:43:09.320 know they have additional certifications. Now. National Strength and Conditioning 0:43:09.360 --> 0:43:13.320 Association was more the strength side, as was the National 0:43:13.320 --> 0:43:16.600 Academy of Sports Medicine more the strength training side. And 0:43:16.600 --> 0:43:19.960 you get taught differently by different certifications. So just start 0:43:20.040 --> 0:43:23.879 somewhere and then take it from there. I should say 0:43:23.920 --> 0:43:26.839 this and gets a little complicated. But if you are 0:43:27.080 --> 0:43:28.759 going to work or you want to work at a 0:43:28.760 --> 0:43:31.840 specific gym in your area, find out what they require, 0:43:31.880 --> 0:43:35.840 what they're looking for, because that's a whole Pandora's box 0:43:35.880 --> 0:43:40.600 of goofiness and stuff like that. So oftentimes you can 0:43:40.640 --> 0:43:44.080 get a really great certification that maybe the gym person 0:43:44.160 --> 0:43:47.319 who runs the personal training department doesn't have, and you 0:43:47.360 --> 0:43:49.359 can hold that against you. As crazy as that town 0:43:49.520 --> 0:43:53.239 topic for another day. But if you are trying to 0:43:53.480 --> 0:43:56.880 land a specific job, find out what their recommendations are 0:43:56.880 --> 0:44:00.320 and which certifications they're looking for level level levet. Finally, 0:44:01.640 --> 0:44:04.239 I love this one. I'm a new listener, so glad 0:44:04.280 --> 0:44:07.040 I found your podcast. Could you tell me if this 0:44:07.120 --> 0:44:09.440 is credible? So they sent me a study. There's a 0:44:09.440 --> 0:44:10.879 link to a study which I'm going to talk about 0:44:11.360 --> 0:44:12.920 and thank you for that. As I said, I love 0:44:12.960 --> 0:44:15.239 when people send me studies. Seven years ago, when I 0:44:15.280 --> 0:44:17.759 turned fifty, I asked my doctor what I needed to 0:44:17.760 --> 0:44:20.600 do to stay active and healthy because I've never been 0:44:20.600 --> 0:44:24.399 this age before. I love that line because I've never 0:44:24.400 --> 0:44:27.200 been fifty before. I just saw me yesterday. By the way, 0:44:27.239 --> 0:44:29.120 it said something like, I'm you know, bear with me. 0:44:29.160 --> 0:44:33.000 I'm going through my terrible forties like the Terrible twos. 0:44:33.280 --> 0:44:35.759 So I love this. Yeah, I turned, as I said, 0:44:35.920 --> 0:44:39.280 I just turned fifty three. It's interesting. I love getting older, 0:44:39.320 --> 0:44:43.360 though I do all the work we put in right control. 0:44:44.120 --> 0:44:49.040 Um you, age is just a number earlier it at that, uh, 0:44:49.760 --> 0:44:51.480 because I've never been this age before. She was at 0:44:51.480 --> 0:44:53.920 a loss and basically gave me the regular nutrition and 0:44:54.000 --> 0:44:57.839 exercise guidelines. I'm an off road motorcyclist and trying to 0:44:57.880 --> 0:45:01.320 recover from rotator cuff surgery, and I'm sational aspects of retiring. 0:45:01.560 --> 0:45:03.520 I've been trying to do research on age and fitness 0:45:03.560 --> 0:45:05.960 and nutrition. Thank you for your shows. You've given me 0:45:05.960 --> 0:45:09.240 the encouragement and the information I trust. Thank you for listening. 0:45:09.360 --> 0:45:11.920 I gotta say that over and over again. People, it's 0:45:11.960 --> 0:45:14.799 all about trust, and your time is important. And as 0:45:14.800 --> 0:45:16.680 I say that, I'm gonna try to wrap this up, 0:45:17.680 --> 0:45:19.839 but know that even when I go along, it's because 0:45:19.880 --> 0:45:21.799 I want to give you the best information, and I 0:45:21.840 --> 0:45:24.919 often feel like I'm leaving stuff out. First of all, 0:45:25.200 --> 0:45:29.160 there's so much here. I know that oftentimes, like when 0:45:29.160 --> 0:45:31.279 you hear your doctor give you the regular nutrition and 0:45:31.320 --> 0:45:35.240 exercise guidelines. We have to start with the basics. So 0:45:35.320 --> 0:45:38.440 she's not wrong. She's not wrong, and let's just go 0:45:38.520 --> 0:45:42.360 back for argument's sake to the the basics work for 0:45:42.480 --> 0:45:46.200 just about everyone. So the nutrition guidelines about like whole 0:45:46.239 --> 0:45:48.719 foods and you know, everything I preach all the time, 0:45:48.760 --> 0:45:51.200 that applies to just about everyone. That's where we start. 0:45:52.239 --> 0:45:55.200 Then you have you unique requirements, right, So that's the 0:45:55.239 --> 0:45:58.759 twenty or thirty percent, right, And for you you said 0:45:58.800 --> 0:46:01.480 specifically off road mode a cyclists. By the way, I've 0:46:01.480 --> 0:46:05.359 written motorcycles road bike in college, did a little bit 0:46:05.400 --> 0:46:10.480 off road. That's like really hard, that's super physical. So 0:46:10.800 --> 0:46:15.000 like these people, especially the top ones pros, they strength 0:46:15.000 --> 0:46:17.480 trained like crate. You have to brutal on the body 0:46:17.520 --> 0:46:22.080 just banging around, right, So I somewhat understand that. And 0:46:22.120 --> 0:46:24.279 you're trying to recover from rotator cuff surgery the only 0:46:24.280 --> 0:46:27.480 surgery I ever had thanks to football back in the eighties. 0:46:28.200 --> 0:46:31.600 No injuries since then, and so I get that as well. 0:46:32.000 --> 0:46:34.240 But I also love that you said the emotional aspects 0:46:34.280 --> 0:46:39.360 of retiring. Okay, So the basics are where you start 0:46:39.640 --> 0:46:44.040 nutrition as well as exercise, right, especially in our fifties, right, 0:46:44.560 --> 0:46:50.040 the basics work the basics work you know, the push ups, 0:46:50.239 --> 0:46:56.359 the planks, the dumbbells, the bench press, the dumbbell all 0:46:56.400 --> 0:46:59.640 that stuff. Do you need to have the foundation right, 0:46:59.760 --> 0:47:03.600 and then we get specific, But you have to have 0:47:03.680 --> 0:47:08.600 that base. You can't jump ahead. You can't start doing 0:47:08.880 --> 0:47:13.359 plyometric box jumps or doing to minute workouts a day 0:47:13.360 --> 0:47:16.160 for seventy five days. If you don't have a base. 0:47:16.520 --> 0:47:18.759 It's not a matter of if, but when and how 0:47:18.800 --> 0:47:24.800 badly you're gonna flame out. All right, so your doctor 0:47:25.040 --> 0:47:28.120 is without even knowing exactly what she said, she's right. 0:47:28.400 --> 0:47:32.759 But let me get into that specific study you gave 0:47:32.840 --> 0:47:34.400 to me. And by the way, I'm going to go 0:47:34.440 --> 0:47:36.640 into this study because it's a great one in the 0:47:36.680 --> 0:47:39.560 future podcast. But there's three great bullet points that will 0:47:39.560 --> 0:47:42.520 answer his question to some degree, and that the study 0:47:42.760 --> 0:47:44.440 is it's not really a study. I think it was 0:47:45.040 --> 0:47:48.399 a paper from I think it was a paper from 0:47:48.480 --> 0:47:52.040 a lecture a nutrition forum. But anyway, it's the title 0:47:52.120 --> 0:47:56.239 is how Dietary needs Change with Aging. And I'm going 0:47:56.280 --> 0:47:58.200 to read you the three bullet points I pulled out. 0:47:58.239 --> 0:48:01.319 Dietary needs change with aging in several ways. Number One, 0:48:01.360 --> 0:48:06.600 people become less active, their metabolism slows, their energy requirement decreases, 0:48:06.680 --> 0:48:09.160 all of which means they need to eat less. Does 0:48:09.200 --> 0:48:13.680 that apply to everyone? Know, but we lose muscle, sarcopenia. Right, 0:48:14.640 --> 0:48:18.160 you're probably not running around And again these are generalizations, 0:48:18.640 --> 0:48:21.399 but normally people slow down a little bit, they lose 0:48:21.440 --> 0:48:24.160 some muscle, and so yes, we need to eat a 0:48:24.239 --> 0:48:28.160 little less as we get older. I think of my 0:48:28.239 --> 0:48:31.239 father in law, who you know, as I'm making huge 0:48:31.280 --> 0:48:36.200 breakfasts for my teenagers. If he's over you know, he's British, 0:48:36.239 --> 0:48:39.600 he has one, maybe two pieces of toast with with 0:48:39.840 --> 0:48:43.479 coffee and some jam, and he's happy as a quam. 0:48:44.360 --> 0:48:50.279 But yes, by and large, we need fewer calories as 0:48:50.280 --> 0:48:52.920 we get older. So that's one of the dietary needs, 0:48:53.080 --> 0:48:57.160 especially when we're thinking about maintaining weight. Right number two. 0:48:57.440 --> 0:49:01.560 Recent research demonstrates that because older adults ability to absorb 0:49:01.640 --> 0:49:06.040 and utilize many nutrients becomes less efficient, their nutrient requirements, 0:49:06.080 --> 0:49:10.759 particularly as a function of body mass, actually increase. Uh this, 0:49:11.000 --> 0:49:13.040 I don't want to read you everything here, but this 0:49:13.080 --> 0:49:15.799 includes separate recommendations for people age seventy and above for 0:49:15.800 --> 0:49:19.280 this reason. So what they're saying is you should eat cleaner, 0:49:19.520 --> 0:49:22.200 you should eat better as you get older. I mean 0:49:22.239 --> 0:49:25.959 that's oversimplification maybe, but that's kind of the gist there, 0:49:26.760 --> 0:49:29.920 all right, And then number three kind of goes to 0:49:29.960 --> 0:49:32.200 this as well. Tucker noted that as some of the 0:49:32.200 --> 0:49:36.040 previous speakers had discussed, chronic conditions and medications can affect 0:49:36.080 --> 0:49:40.120 nutrition requirements. For example, in addition to drug nutrient interactions 0:49:40.120 --> 0:49:45.719 affecting drug metabolism, some drug nutrient interactions are also nutrient wasting. 0:49:46.080 --> 0:49:50.640 This is especially true of the B vitamins. So again, 0:49:50.640 --> 0:49:52.879 in a nutshell, this is saying people are taking more 0:49:52.960 --> 0:49:56.000 medications as they age, you have to be very careful 0:49:56.120 --> 0:49:59.919 with interaction with those drugs and what you are take 0:50:00.200 --> 0:50:06.080 in topic for another day, specifically, but basically saying fewer 0:50:06.120 --> 0:50:10.200 calories and the high to focus on higher quality of food. 0:50:12.280 --> 0:50:17.560 So let's just then there, that's where the recommendations apply 0:50:17.719 --> 0:50:22.840 to everyone. Whole foods, as healthy as possible most of 0:50:22.920 --> 0:50:27.439 the time, focusing on the basics, focusing on consistency. Now, 0:50:27.480 --> 0:50:30.560 this person also, I can't end without saying that they 0:50:30.680 --> 0:50:34.360 identified the mental aspect, the emotional aspects of retiring. I 0:50:34.520 --> 0:50:37.799 love that that you know that that's so important and 0:50:37.840 --> 0:50:40.560 so you want to move and you want to use 0:50:40.680 --> 0:50:43.760 exercise as a positive not a negative. So it shouldn't 0:50:43.760 --> 0:50:46.520 be a stress or it should be a stress reducer, 0:50:46.880 --> 0:50:49.319 and that can be and should be walking. That's why 0:50:49.680 --> 0:50:53.680 not walking. Whatever is, you can start with walking. It 0:50:53.760 --> 0:50:55.520 could be a part of your plan. My point is 0:50:56.080 --> 0:51:00.920 it shouldn't be extreme, like two minute workouts for seventy 0:51:00.920 --> 0:51:06.200 five days. When you're doing things that you don't enjoy, 0:51:06.280 --> 0:51:09.759 that are restrictive, and that are too much, that's not 0:51:09.840 --> 0:51:13.160 the right thing, especially when you're dealing with emotional issues already, 0:51:13.160 --> 0:51:15.400 which all of us are right. So my point is 0:51:15.560 --> 0:51:20.920 used the exercise too decrease stress and anxiety, not increase it, 0:51:21.239 --> 0:51:24.279 because you're trying to do something that is unsustainable or 0:51:24.440 --> 0:51:27.840 is too hard to maintain. And this person finished up 0:51:27.880 --> 0:51:30.360 by saying, always hated working out. Now I'm about to 0:51:30.400 --> 0:51:33.120 turn fifty and overweight, and I'm really happy to have 0:51:33.120 --> 0:51:36.400 found your podcast. Thank you, thank you, thank all of 0:51:36.440 --> 0:51:40.240 you for the questions. Again, I feel not always feel 0:51:40.280 --> 0:51:44.640 I go way longer than I expect to, but it's 0:51:44.680 --> 0:51:47.640 for a good reason, all right. I am going to 0:51:47.760 --> 0:51:51.279 go further into this um paper because there is other 0:51:51.480 --> 0:51:56.480 there are other great points in there, but I will 0:51:56.480 --> 0:52:00.360 wrap it all up with it is the basics, the 0:52:00.360 --> 0:52:07.200 the basic tenets of focus on consistency of all these 0:52:07.239 --> 0:52:09.040 things that I am bringing up over and over again. 0:52:11.120 --> 0:52:14.080 That's it. I believe it at that. All right, thank 0:52:14.120 --> 0:52:16.600 you for these great questions, great questions. You are the 0:52:16.600 --> 0:52:18.839 greatest audience and I have the greatest job in the world, 0:52:18.920 --> 0:52:21.799 so I appreciate you. I appreciate my job and I 0:52:21.880 --> 0:52:25.720 take it super seriously. So thank you for listening. Please 0:52:25.840 --> 0:52:28.520 keep the questions coming. I want to hear more about 0:52:28.560 --> 0:52:35.000 crazy things like the hard sev Oh jeez, it makes 0:52:35.040 --> 0:52:39.400 me sad again. If you want to reach out Tom 0:52:39.600 --> 0:52:42.279 h Fit Instagram as well as Twitter, Tom h Fit 0:52:42.520 --> 0:52:45.759 Fitness Disrupted dot com, you can email me through the website. 0:52:46.080 --> 0:52:48.640 I know I talked about I feel guilty. Why should 0:52:48.640 --> 0:52:50.879 I feel guilty talking about my books. They're out there 0:52:50.920 --> 0:52:53.680 there to help you. But that's how much I like. 0:52:53.800 --> 0:52:59.120 I don't like the fraudsters who pushed their their products. 0:53:00.280 --> 0:53:02.240 I have a bunch of books and and take a look. 0:53:02.360 --> 0:53:04.560 Depending on what your goals and needs are, they're there, 0:53:05.200 --> 0:53:09.600 uh and uh. I have done and live by every 0:53:09.600 --> 0:53:12.200 single thing in all of those books. All right, And 0:53:12.239 --> 0:53:15.120 as I said, super excited for the new book Working 0:53:15.200 --> 0:53:18.840 on which is my first non prescriptive book, which is uh, 0:53:19.560 --> 0:53:22.600 it's all about the fitness industry. All right. Thank you 0:53:22.640 --> 0:53:25.760 for listening. And remember there are three things we all control. 0:53:26.160 --> 0:53:28.200 How much we move, what we put into warmouths, and 0:53:28.360 --> 0:53:33.200 our attitudes. And that is awesome. I am Tom Holland 0:53:33.400 --> 0:53:40.440 this is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is 0:53:40.480 --> 0:53:43.759 a production of I Heart Radio. For more podcasts from 0:53:43.760 --> 0:53:47.480 my Heart Radio, visit the i heart Radio app, Apple Podcasts, 0:53:47.640 --> 0:53:49.920 or wherever you listen to your favorite shows.